More Kudos for The Healing Powers of the Mediterranean Diet

By Cal Orey, The Writing Gourmet

Introducing health expert Tom Corson-Knowles...He speaks out on the heart-healthy Mediterranean diet--a key theme in The Healing Powers series--including olive oil, a healthful, primary fat.

Why The Mediterranean Diet Reduces Heart Disease Risk

Ever since the 1990s when "The Mediterranean Diet" gained attention from researchers and widespread media, there's been a lot of buzz about it. Researchers started to notice that people who lived in Greece, Crete, Spain and Southern Italy and ate the typical local diet had much lower risk of heart disease. But why is it?

Many think it's the healthy olive oil used in so much of the Mediterranean foods. Others say it's the goat cheese and yogurt frequently eaten. Others say that the diet is high in monounsaturated fat and low in saturated fats - so that's why! Still others think it's the high intake of dietary fiber that really gives the Mediterranean diet it's heart-healthy powers.

But I have a different idea...

I think it's the simple fact that the Mediterranean diet does not include processed foods, junk food, or pre-packaged microwave dinners!

In America, I see people eat a so-called "Mediterranean diet" every day - lots of meat, dairy, yogurt, oil in their foods, and yet they tend to be overweight and have high risk for heart disease! Why is that?

Because in America our food system and food supply is so dramatically different than on the island of Crete. 

You see, when someone eats yogurt in Crete, it's fresh from that farm, unprocessed and often times even unpasteurized! In America, when someone eats yogurt it's often from a large corporation packaged in a small plastic container loaded with white sugar, food coloring, food dyes, artificial flavorings, and it's pasteurized! Not to mention the fact that our cows are fed corn, growth hormones and antibiotics on a daily basis.

So, is it the yogurt that makes the Mediterranean Diet so healthy? Or is it the simple fact that their food is unprocessed, natural and as fresh as possible?

What do you think?

This article written by Tom Corson-Knowles, founder of Authentic Health Coaching. Tom blogs regularly about natural diets, healthy weight loss and living a healthy lifestyle. You can grab Dr. Candace Corson's Top 5 Nutrition Tips Report for free at www.TomCorsonKnowles.com

Contest: Winner,Winner Chicken Dinner: The Healing Powers Food Books

Last night we had thunderstorms, rain, and ponding. Oh my! Today, a weather forecast notes snow may be around the corner at Lake Tahoe. And I just got back from swimming at one of our resort pools... I heard chatter from locals amid tourist of getting the stay well flu shot. But hold the phone...

Personally, I don't do shots. I prefer to eat nutrient-rich superfoods, exercise (swim and walk my Brittany duo), sleep 7 plus hours a night, and keep it healthy by trying to chill during ups and downs in life with its mixed bag of stressors.

Another way I stay away from bugs is by turning to chocolate, olive oil, and vinegar. Yep, it's these good for you foods that may help you stave off pesky bugs and super bugs. This month of October, I'm offering the internationally popular Healing Powers series to you. Purchase two and I'll toss in the third one for free as well as free shipping. (Trade cover, retail at $14; you'll receive 3 for $28.)

Just e-mail me at COrey39184@aol.com -- and tell me why you love one of these superfoods. Then, dish out the three books you'd like me to send to you. (You can pay me via PayPal (click on $28) http://www.calorey.com/ near the books on the homepage) or via check. These books are genuine gifts of health for you during cold-flu season and the upcoming holidays. Hundreds of edgy home cures and healthful recipes are a mouse click away!

Vinegar-Oil Lady Dishes Out the Healing Powers

By Cal Orey,
The Writing Gourmet
"Except the vine, there is no plant which bears a fruit
as of great importance as the olive." -- Pliny

Every day I read blog posts after posts--touting the benefits of vinegar and olive oil. I am not surprised. At all. A decade ago I penned The Healing Powers of Vinegar. Then, due to its popularity around the globe I updated it in 2006. And The Healing Powers of Olive followed in its sister's footsteps. And, at last--The Healing Powers of Chocolate (yes, you can actually pre-order the 304 page book right now) will make its debut next month. Welcome to The Healing Powers series...
These "superfoods" are in my kitchen, pantry, and medicine cabinet. For starters, I know how vinegar's powers can help prevent age-related diseases like cancer and heart disease. Personally, I have put dozens of home remedies to work for treating allergies, swimmer's ear, and other pesky ailments. Also, vinegar has given me a wealth of natural beauty treatments and environment-friendly help--from making my kitchen countertops sparkle to cleaning up after my fur children. And that's not all...

• Yes, it's true. Olive oil aka "liquid gold" like vinegar(s) may help you to lose weight, lower cholesterol and blood presure...prevent heart disease and cancer... Live longer...and so much more! From ancient times to present-day, olive oil has been used for everything from health ailments to beauty and housekeeping.
• Nowadays, I see studies day after day on the Net backing up the fact that both vinegar and olive oil continue to have "super" powers and I am pleased. The top doctors, nutritionists, olive oil producers, and chefs, dished out to me the timeless information on the many benefits of olive oil and vinegar.
• So it makes me happy that these two ageless books include health benefits, home cures, and dozens of heart healthy recipes (created by renowned chefs)--perfect for the winter and upcoming Thanksgiving weekend. Cranberry Chutney, Baked Sweet Potatoes with Plantain and Citrus Chutney, Vinegar Pastry, and The Olive Press Citrus Cake--just to name a few.
• As the holidays approach us, I'll bet that both the healing powers of vinegar and olive oil can help you to enjoy a healthier, happier celebration in the kitchen, with your family, friends, and your home.

California Mac & Cheese(s) for Health Nuts

By Cal Orey, The Writing Gourmet

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. --Voltaire

Hello Sweet November. Its the first day of the new month. Clocks changed; it's darker earlier. Doesn't it feel strange? I suppose it matters where you live. In some regions, winter-like weather has hit hard and others not so much. Here, at Lake Tahoe we're experiencing an extended Indian Summer. It feels like September. Very odd after our cold spell. So I'm not really craving those high fat casseroles and hearty soups that hit you if you're prone to Seasonal Affective Disorder (SAD). I'm still in the skinny, healthy go do it mode which I love to maintain year-round rain, snow, sleet or shine (but sometimes it's a challenge if Mr. Sunshine is AWOL and/or black ice is a frequent visitor)...

Enter: Mac & Cheese comfort food. I remember eating macaroni and cheese (the quickie box kind) and my mom's homemade casserole. Both made the grade back in the fifties. But nowadays, I prefer to create this pasta dish with four cheeses and a healthy Italian touch. If you glance at recipes on the Internet for this old time favorite you'll see how fattening it can be. Or, if you purchase the box kinds or prepared variety prepared at your store it's guaranteed to have lots of stuff you really don't want to eat. And thats why I just whipped up this recipe...

California Mac & Cheese(s)

2 cups cooked whole grain macaroni

2 tablespoons European style butter

2 tablespoons all natural whole wheat flour

1 cup organic low-fat, 2% milk

1 1/4 cups Italian (4 types) low-fat cheeses, grated

1 large piece of whole wheat sourdough bread, toasted

4 roma tomatoes, chopped

garlic (optional)

Mediterranean salt and pepper

Italian parsley

In a saucepan, boil macaroni. Pour into casserole dish. I put mine in a red Italian fave to give it that European flair. It's an Italian baking dish from Sur La Table made in Italy. Its size (13" length x 8 1/2" width x 3 1/4" depth) works for pasta to chocolate fudge. This beautiful piece of bakeware tagged "Italian Baker with Handles" was going to be used for my first Italian entree pasta dish but I just couldn't wait. Fudge won. Back to pasta...Melt butter (or saute butter and garlic to to your preference). Mix in flour, milk, and cheeses. Pour creamy sauce over pasta. Top with bread crumbs. Pop in a 400 degree oven for about 15 minutes. Top with tomatoes and bake for about 10 more minutes. Garnish with Italian parsley. Makes 4 servings.

Dishing up this pasta dish is enough for me. It's light, flavorful and creamy. The toasted bread crumb crunch is nice and tomatoes give it a nice bite. I'm a grazer. But sometimes, I will also pair this plate with fresh, warm whole grain bread (I buy mine at the grocery store; it comes from Truckee). Drizzle it with extra virgin olive oil and a tossed salad (romaine or spinach) splashed with vinegar, olive oil and parmesean cheese. Dessert? All natural dark chocolate ice cream sprinkled with walnuts.

Meanwhile, it's the month to boost your immune system with healthful foods and exercise. My article on swine flu was published today in Oracle 20-20 Magazine and available to read online and hard copy. It's a reminder to keep it healthy wherever you live. A nice fire, good night's sleep, swim day, walking dogs, making the house warm and cozy for fall is on the agenda. P.S. I feel like I'm 7 months pregnant--waiting for my new book The Healing Powers of Chocolate to make its debut during the holiday season.

Healing Your Kitchen with Olive Oil for Autumn

By Cal Orey, The Writing Gourmet

Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns. --George Eliot

The sun is shining, the air is warm, but fall is lingering in the air of Lake Tahoe. I can feel it, especially at night, earling morning, and I see the changes (i.e., trees, big and small, are turning a golden color and squirrels are getting busy and plump). Recently, I began pre-autumn cleaning and shared six tips with you about detoxing the kitchen with vinegar and olive oil. Today, it's back to the kitchen to continue the never-ending chores. And olive oil is going to give me a hand (or two)...

So join me. Misery loves company! Nah, there is an art to cleaning and it can be fun and the rewards are healing for the mind, body, and spirit. Here are some things you can do with olive oil and vinegar teamed with other natural ingredients such as lemon, water, and essential oils. You'll find that these mixtures can be used to clean floors, polish furniture, freshen the air, and much, much more. My kitchen and dining room are spacious and connected so my fall cleanup is a team effort while I seem to be going back and forth to each room to make it match and balanced (a true Libra, the sign of the scales)...


Kitchen

• Cutting Board Cleanup. A wooden cutting board in your kitchen is a must-have, and olive oil can help to preserve it. After using it, wash it with soap and water. Dry. Then, once it is squeaky clean, wipe it with olive oil.
• No More Rust. Got a cast-iron frying pan? If so, chances are it's a hand-me-down. So, you want to take care of it and keep it in tip-top condition. After each time you use it, wash it, and dry it, don't forget to lightly apply olive oil to keep it rust-free and maintain its natural shine.
• Pamper Kitchen Helpers. Olive oil fans use the versatile home aid to add a vibrant shine to kitchen helpers such as the blender, coffeemaker, and toaster. After you clean these items, simply spray them with a mist of olive oil and water (3 parts water to 1 part olive oil) and buff until they gleam olive oil pretty.

Dining Room

• Wow Wood Paneling. I live in a house that was built decades ago. It has a lot of built-in cupboards, and it's wood paneled throughout, including the dining room and kitchen. I use a vinegar and water (with a bit of lemon for the scent) solution first to clean the wood. Then, I turn to a traditional furniture polish and then buff surface scratches with olive oil. It's pet-friendly (my Brittanys get into everything I do) and this makes the paneling shine.
• Buff Brass. To keep brass looking shinier, buff your treasures with olive oil after cleaning them. I have a hand-me-down collection from my dad, who was also a nature lover. So, preserving his brass birds, ducks, unicorns, and reindeers means a lot to me. Olive oil keeps the brass from tarnishing so fast.
• Preserve Antiques. I have a glass dining room table with classic wrought iron from the good old 1950s. Rubbing a bit of extra virgin olive oil onto the iron legs of the table and four chairs using a soft cloth provides a fantastic shine to this classic and preserves its worth.

Meanwhile, as a feel of Indian summer stays like a tourist in the Sierra, in between cleaning (wherever you live) it's a time to cleanse your body with fresh salads (a garden variety of dark greens, tomatoes, sprinkled with Italian cheeses, and herbs) drizzled with olive oil and vinegar. Fall fruits (pears, apples, and grapes) and vegetables (pumpkin, eggplant, carrots) are to be embraced and used in nut breads and morning muffins. And healing herbal teas to stave off the fall flu? Ah, in the morning and night, hot teas (green or black) are a must-have and iced chamomile teas and fresh fruit juices during the day are good for you and a good way to bring in the change of seasons.

A bonus tip: I've put bottles of herbal vinegars in the kitchen windowsills. Still trying to decide to hang the fresh curtains or enjoy the new, improved look without them. And my fave feng shui secret for the day? Two weeks ago, I hung a wooden black framed mirror above the stovetop. It reflects the kitchen window and makes the kitchen appear larger as it boasts the great outdoors (picture-perfect pine trees)--and this tip promises to bring good luck. Did it do its deed? You betcha in the nick of time! Try it.

(Adapted from The Healing Powers of Olive Oil: A Complete Guide to Nature's Liquid Gold by Cal Orey, published by Kensington; 2009, mass market paperback)

Chill Out! Chocolate Mac-maroon Yourself!

By Cal Orey, The Writing Gourmet

“Children ask better questions than adults. "May I have a cookie?" "Why is the sky blue?" and "What does a cow say?" are far more likely to elicit a cheerful response than "Where's your manuscript?" Why haven't you called?" and "Who's your lawyer?"”
-- Fran Lebowitz

I admit it. I forgot to have kids and I don't have a doting husband. I'm hardly alone. I am a single and busy working scribe with three demanding fur children, a supportive sibling, and always on a writer's tight deadline. Yesterday, was one of those days. I was hit with the final proofreader's requests (asap) for my book The Healing Powers of Chocolate; Simon, my six year old pooch needed his rabies shot, nails clipped; a next-door neighborhood sting happened (straight out of a Cops episode); two hungry raccoons entered a frightened lifeguard's home I'm told as swimming my laps to keep sane; and an email acquaintance told me his aging mom is ill and the compassionate man asked me if could he borrow the soothing music on my site http://www.calorey.com/ to calm her. Yikes! All this drama...I wanted to maroon myself on an oasis. And then, I was pleasantly suprised when UPS delivered a box chock-full of creative packaged freshly baked macaroons...

On days like yesterday, spoiling myself with "myMacs" was exactly what I needed. These homemade macaroons, created by Suasan Hecht (www.macarooned.com and http://www.macarooned.com/photo_gallery.php ) are something to write home to mom about. She tells me they are "moist, crunchy and chewy all at once." It's true. Not only are these tasty macaroons, a French cookie, they are good for you, too! Get this: These macaroons have no trans fat (the stuff that clogs your arteries). No artificial ingredients. No Preservatives. And they are heart healthy--low in sodium and zero cholesterol. One macaroon dipped in rich dark chocolate contains a mere 120 calories. It doesn't get much better than that.

The original formula is available in the classic plain variety and dipped in dark chocolate. The latest creation? I got to taste it. We're talking all chocolate fudgy-style macaroon. (I simply love the trio. No Sophie's Choice this time around.) Oh, oh, oh. And the best part? These one-of-a-kind macaroons are so heavenly that if you're tempted to eat more than less (yeah, on a roller coaster day this can happen)--you can pop 'em in the freezer and they still retain their texture and taste.

On the phone, Susan, an open and health-conscious worldly baby boomer like me, told me point blank: "'myMacs' are different from any macaroons in the marketplace today. From the ingredients used in their preparation from the baking process, down to the unorthodox shape and incredible flavor, they are simply unique." Ditto. The bottom line: Some days, while we'd love to hit the kitchen and bake up a batch of delicious cookies--life's grueling tasks won't allow us to do it. That's where myMacs come into play. Spoil yourself with one (or two) of these macaroons and you'll feel like you've marooned yourself (or your loved ones--excluding those lovable furry four-leggers who can't do chocolate) on an exotic island. No worries.

Who Says Nachos Are a Forbidden Food?

HEALTHY NACHOS:

THE FORBIDDEN FOOD WITH A KICK

By Cal Orey

“Many's the long night I've dreamed of cheese - toasted, mostly.”
-- Robert Louis

I just got back from swimming and doing the lap thing always makes me hungry. But no, I don't want to cook. So, I plopped a handful (a large one) of natural multigrain tortilla chips onto a plate; sliced all-natural gourmet cheddar cheese on top... The Brittanys--my two dogs Simon and Seth--were behind me the entire time to make this easy snack a human challenge. Note to self: I need to call my dog trainer. Oops forget that. I just taught Seth how to jump over the cat tree! Wow.

Speaking of hot stuff, I snatched up some of those jalapeno peppers I used for the guacamole aka "green goo" (I did make that) to make the nachos have a kick to it. And I nuked it. Yes, this popular appetizer is crunchy, chewy, and gooey. It's fun and tastes good.

But warning, fast-food nachos can be oh so fattening and high in calories which spells unhealthy and homemade ones, too can be bad news. Translation: Say goodbye to these popular munchies if you use too much cheese (or unnatural processed kinds) or not the good chips--multigrain or low-sodium are best if you're watching your blood pressure (or don't want to be). Also, making your own with whole wheat flour tortillas and made with olive oil can be the ticket to heart health, too...Lots of people who want to lose unwanted weight believe they can't eat cheese or chips. Not true. The secret is, moderation and making it as natural as possible.

I wrote in that little mini mag (the ones you find at the grocery store) From Fat to Firm at Any Age!--"If you avoid cheese because you think it'll pack on the pounds, you may be right--but don't write it off entirely. You don't want to miss out on a super source of calcium and other important nutrients such as protein, phosphorus and vitamin A--and not to mention taste."

Instead of eating large quantities of tasteless "lite" and reduced-calorie cheese, savor the rich flavor of gourmet cheese--just like you can do with dark chocolate and extra virgin olive oil. You'll get more satisfaction from just a small amount.

I remember when I was cranking out the Diet and Nutrition column for Woman's World magazine, that I got in trouble. A fan wrote to the magazine and claimed our nutritionist used more than 50 ingredients for several meals and that no way, no how could she afford it. (I laughed back then. Gosh, I wanted to make the recipes creative as possible.) But I get it now. And using up those little jalapeno peppers was no sweat. (Those puppies, especially the red ones can be expensive!)

So, the snack filled me up. But now what in the cooking world do I cook up for dinner? Ugh. I don't even want to go there. Chinese with veggies and fresh scallops? Sounds good to me. I wonder if I can teach my bird dogs to flush fish out of the Lake for me. Need to do research on that one.

Who Says You Can't Cook With Olive Oil?

Yes! Yes You Can Cook

(and Bake) with Olive Oil!

By Cal Orey

"Honor to a Spaniard, no matter how dishonest,

is as real a thing as water,

wine, or olive oil."

-- Ernest Hemingway

It's cooler today at Lake Tahoe but I'm feeling hot-tempered just thinking about a recent article which the author claimed you can't cook with olive oil because it's "toxic" for you... Oh really. So not true. I'm sensing this "author" desired a mass readership and sensationalized the headline. Or, if this is a new factoid, was a gigantic double-blind study conducted to prove cooking with olive oil is unhealthy for you? Hmm. My sixth sense and common sense says nope. If so, however, we better spread the word around the globe asap. I'm 99% sure the TV celeb chefs, Europeans, olive oil producers, and my dear friend Gemma Sciabica (who uses a variety of olive oil(s) in her cooking/baking found in her five cookbooks: http://www.sciabica.com/ ) would love to hear this absurd myth. NOT. BTW: She and her husband are octogenarians. Go figure.

In my book The Healing Powers of Olive Oil -- I discuss cooking and baking with oils and include recipes from renowned chefs who indeed do use olive oil in their recipes. Personally, I have baked with extra virgin olive oil (remember, I'm the snobbish Writing Gourmet who is learning to cook and hates to do it), but in my book I note which oils to use for best results.

What's more, in the book I include recipes, such as Cioppino, Herbed Roast Turkey, Angel Hair Pasta and Diced Tomatoes, Edamame Beans, Basil, and Virgin Olive Oil, The Olive Press Citrus Cake, and Holiday Carrot Cake. Gee, all of these recipes and the others all call for olive oil in one form or another. Yeah, olive oil is used for more than drizzling on bread and salads. Here, take a look.

Extra virgin olive oil: drizzing, salads, marinades, sauces, stews, soups

Virgin olive oil: grilling, sauteing, drizzling, salad dressings, marinades, stews, soups

Olive oil: baking, frying, grilling, sauteing

Light olive oil: baking, frying, grilling, sauteing

So, in my next post I'll list all the ways you can use herbal and fruit-flavored oils in cooking. And to the person who says you can't do olive oil in the kitchen? Oils (including canola oil) have heart and soul and I, as well as real cooks around the world would beg to differ with you. I will bet my beloved two pooches and cat on it.

"DIY" Pasta(s) Plus with a Touch of Olive Oil

QUICKIE PASTA(S) PLUS WITH OLIVE OIL

By Cal Orey

"England and the English, as a rule they will refuse even to sample a foreign dish, they regard such things as garlic and olive oil with disgust, life is

unliveable to them unless they have tea and puddings."
-- George Orwell

In my dreams I'm in the kitchen making homemade Italian pastas with a pasta machine... It doesn't stop there. I also am creating European sauce(s) from scratch with all fresh ingredients that I grew from my vegetable garden.
But the truth is, in real life I will not be cooking in a hot and steamy kitchen with lingering aromas of garlic, onion, and herbs, I will be walking and bathing the dogs, swimming, and cleaning house. (I must treat the leather loveseat and couch. Blame the surface scratches on the pooches.) Oh yeah, and marketing my books--The Healing Powers of Olive Oil and The Healing Powers of Vinegar is on my Must-Do List, too. Yes, I am The Writing Gourmet--the one who loves fine food but hates to cook.
So, after my weekend chocolatefest (I died and went to chocolate heaven with Donnelly Chocolates http://www.donnellychocolates.com/ ) I vow to eat light and healthy for the next few days and hold the fuss and muss in the kitchen. This morning I'm craving fresh fish (but no, I'm not Palin; no fishing at the Lake today). Tonight it will be a trio of pastas and two sauces on the table. I confess. Both sauces are store bought but they are full of all-natural ingredients including olive oil. That's right. Olive oil is part of the real deal and that makes me smile, sort of.
Plus, I'm pairing both pesto and tomato sauces with whole grain pastas. I'm going to boil up two or three kinds for the fun of it. (FYI: Check out this link on pasta. It's a Basic 101 crash course on pasta.) And to top it all off all will be topped with all natural fresh grated Parmesan cheese. Yeah, I will boil and grate but I won't chop or saute. Not today.
BTW: I am a Libra, one of those peace-loving, easygoing (sometimes lazy to a fault) sun signs. I once read that if you give a Libran child too many foods at once they will throw them on the floor. (We don't like to be forced to make a decision.) But tonight I want to have a few choices with choice pasta--not homemade but quickie do it yourself all natural stuff--it's the next best thing in the 21st century.

Pesto Pasta & Olive Oil (Without the Sweat)

Pesto Pasta & Olive Oil to Love

By Cal Orey

"Italians... seemed to never die. They eat olive oil all day long... and that's what does it."

-- William Kennedy

It's Friday. Translation: Time for R&R and fine food. In the A.M. UPS delivered a big package of French-style Richard Donnelly Chocolates (www.donnellychocolates.com ). Read: This is going to be an exciting weekend for my taste buds.

After a great swim (the pool was warmer than usual and almost all mine), a trip to the grocery store (the tourists hadn't arrived)--I decided pesto pasta was something I always wanted to make. Sure, I could have snagged the pre-made cold pesto pasta salad in the deli. Or, there was always the opportunity to buy all fresh ingredients--basil, garlic, olive oil, spinach--and make it from scratch. (I almost did this but I flaked.) And I admit it. In my book, The Healing Powers of Vinegar, Revised and Updated, there's a recipe "Basil and Spinach Pesto" created by a pro chef. But I didn't and don't want to cook--not today.

Instead, I found fresh, all natural pesto sauce--Pesto Sauce with Basil, Garlic & Pine Nuts (http://www.montereygourmetfoods.com/ ). I even called the company and I was told to simply top the refrigerated sauce onto hot pasta (black olives are optional), and Parmesan cheese mixed with a bit of olive oil will make it perfect. And the ready-made container of pesto sauce doesn't miss the healthy mark either. It does boast some good for you nutrients: vitamin A, vitamin C, calcium, and protein. Sure, 300 calories per 1/4 cup serving and 270 mg of sodium may seem over the top--but it isn't anything to write home about (or to your personal trainer, nutritionist or doc) if you balance the day with more potassium-rich, bloat-busting fruits and veggies.

I wanted to team my pesto with a new type of pasta shape. So, I grabbed a box of multi-grain farfalle (bow-tie pasta, an Italian fave) with promise of protein and omega-3. (It contains iron, thiamin, riboflavin, niacin, and folate--all good for you stuff.)

So, before the evening walk with my dog duo, it's off to the kitchen to whip up a pasta plate that will take about 10 minutes. Spinach salad with roma tomatoes and a splash of red wine vinegar and a piece (or two) of warm and soft whole wheat French bread (with crunchy crust) drizzled with EVOO should complete the light dinner. Once back home and settled in I'll do as the traditional Europeans do--snack on fruit. Fresh, seasonal and sliced sweet and juicy peaches will be perfect. Yes, simply fine without the sweat.

Melt Fat With a Tuna Melt & Olive Oil Twist

MELT FAT WITH A TUNA MELT

& Savor

Olive Oil, Bread & Cheese

By Cal Orey

"Good oil, like good wine, is a gift from the gods."

-- George Ellwanger

Eat fat to lose fat... It's funny, but as the former Diet and Nutrition columnist for Woman's World magazine, I wrote about paring pounds and crazy fad diets (The Cabbage Soup Diet to the Smoothie Diet) but as I met my deadlines I chowed down on Mediterranean diet type of foods--fatty fish, olive oil, bread, and even cheese--and I maintained my 122 pounds/size 4 (I'm 5'5") through it all.

These days, I'm hearing about dumb diets, such as counting calories like it's a fine art to taking dangerous supplements--anything and everything to drop unwanted pounds.

Last night, from 1:00 A.M. - 2:00 A.M. I watched with total amazement a new dance show and was frustrated big-time to see the overweight competitors struggling to lose body fat. The winner would be the biggest loser and the best dancer. But I didn't get it. At all. Losing weight and staying lean forever doesn't seem like rocket science to me.

And yeah, eating good fish and good olive oil can help fill you up and not out. Anecdotal evidence shows that olive oil can suppress the appetite. The older you get, the more you want to stay physically active, to burn off calories instead of storing body fat. Teaming olive oil with fat-burning foods such as vegetables, fruits (like olives), heart healthy whole grains, and fish may also help you keep satisfied, as well as maintain a lean body throughout your life span.

So, tuna--the good stuff--is on my menu today. Try out this spin-off of a popular Italian Tuna Melt.

Tuna Melt with an Olive Oil Twist

3 ounces premium tuna, solid white albacore
in water, drained
1 wholegrain bagel or a French sourdough bread roll
1/8 cup black olives
1 tablespoon extra virgin olive oil
2 slices or 1/4 ounce gourmet cheese (your choice)
1 tablespoon red onion, chopped (optional)
2 tablespoons fresh cooked corn (optional)
1 medium garlic clove, peeled

Slice bagel in half. Rub garlic on bagel. Brush with EVOO. Mix tuna chunks with olives, corn, and onion and place on each bread slice. Top tuna with grated cheese. Grill in oven till hot, toasted, and cheese is melted. Garnish with a few sliced fresh tomatoes off the vine. Sprinkle ground pepper if desired.
And note, if you're craving fries with that Tuna Melt, no worries. Just check out The Writing Gourmet archives for healthy baked tators.

The Sweetest Pancakes for Your Heart

Oat Bran Pancakes with a

Taste of Olive Oil & Dark Chocolate

By Cal Orey

Sometimes I've believed as many as six impossible things before breakfast.

--Lewis Carroll

Tonight I'm regrouping after an "Armageddon"-type week, which I'm sure was mean t0 my heart... But the blood pressure is down to almost normal, at last. On the bright side of life, the laptop computer is fixed. Simon survived the "Spoiled Food Drama." The fish aquariums are clean filled with big, happy fish. And I am getting used to the cold water in the new swimming pool (coping with no posh hot tub) till Lake Tahoe tourists go home after Labor Day. My mantra is "fall, fall, fall."

Right now, I'm trying to tune out the possibility of a double dip recession; a dear friend's hospital test results after a scary fall; a teeth cleaning for me (and Simon); the dreaded woman's deed "a pap smear"; and more news on the news TV channels. "Fall, fall, fall..."

The perfect Rx? I've got heart healthy pancakes on my mind. Tomorrow morning I will get up and start fresh. After a cup of French Roast coffee (with a splash of heart healthy organic milk), I'll hug and feed my pooches (good for the heart and soul), and whip up batch of pancakes.

The ingredients? Oat bran, olive oil, and dark chocolate are all good for your heart healthy lifestyle (no trans fats, low-cal, calcium, and iron; a bit high in sodium but more fruit and veggies throughout the day will balance it out).

The bottom line: Pancakes are a must-have when life's unpredictable punches are tossed on overdrive our way. But sweet pancakes and dark chocolate are good for both the heart and spirit. (Sure, it's best if your sweetie makes 'em for you and serves you in bed.) But hey, life isn't always perfect. I'll settle for savoring these sweet cakes in bed with my affectionate black cat, Kerouac, followed by a good dog walk and good swim. Thank God for pancakes.

Callie's Oat Bran Chocolate Chip Pancakes

1 cup low fat oat bran pancake mix

2/3 cup bottled water

1/4 cup dark chocolate chips, 60-70% cacoa

1/2 tablespoon extra virgin olive oil

1-2 tablespoons pure maple syrup

Mix 1 cup of low fat oat bran pancake mix with 2/3 cold bottled water. Let batter thicken for few minutes. Stir chocolate chips into batter. Pour about 1/2 cup batter per pancake onto an olive oil greased frying pan or griddle. Medium heat is good to go. Cook pancakes till golden brown per side. Hold the butter. Top with syrup and fresh strawberries or blueberries.

The Healing Powers of Chicken & Rice--86 Olive Oil

The Healing Powers of

Chicken "Soup" --
for My Dog and Me

By Cal Orey

“And Tom brought him chicken soup until he wanted to kill him. The lore has not died out of the world, and you will still find people who believe that soup will cure any hurt or illness and is no bad thing to have for the funeral either.” -- John Steinbeck, East of Eden

Ever notice pet emergencies happen on holiday weekends? Yesterday Simon, my orange and white six-year-old Brittany and I entered Nightmare City on Sunday afternoon into the late evening. Picture this: At 12:30 P.M. I'm walking my two Brittanys Simon and Seth. Simon, like a food-loving canine, sticks his mouth into an "empty" and weathered stray sour cream container lying on the side of the road. I pulled him away (too late) and we continued our dog walk.

Twenty minutes later, back home my feisty pooch entered the Twilight Zone--thanks to the carton which I discovered did have spoiled food in it. He grew restless. He paced. He panted. He put his paws on the front door demanding to go out (again). He was in mega hyperactive mode. Outside he tried desperately to eat grass, dirt, my plants--anything. Back inside, I led my "possessed" pooch to the bathroom--the place where I watched him get sick on the floor. But it wasn't over.

My agitated canine's unusual behavior lingered. Umpteen calls to the Vet E.R. (50 miles away) later: Advice kept me both agitated and calm. I was getting mixed messages: bring him in asap to hook him up to intravenous equipment like E.T. (the poor misunderstood alien wanting to go home) to simply monitor him throughout the night. He was thirsty. He was hungry. He was thirsty. Hour after hour passed. As recommended, I began to give Simon tiny bits of water. Later in the evening, a small portion of white rice was on the menu. And yes, he wolfed it down. He settled down. And finally, he was down for the night. He slept.

This morning I followed my vet's orders. I boiled a premium chicken breast (all white meat and made sure it was cooked and not pink) and white rice cooked and simmered in premium bottled Mountain Spring Water. (I didn't want to take any chances.) And now, Simon lies beneath me--comfortable and sleeping. Earlier, he was barking, chewing his bone, playing with Seth. We're back on track. My pack and me are on the road to recovery--thanks to white rice and chicken. What's more, when my best friends are sick--I feel their pain, truly. I couldn't eat yesterday. This time around apple cider vinegar and olive oil weren't my home cures of choice--for the dog or me. Seth (he's sensitive, too), Simon, and I will eat chicken and rice (I'll toss in some cruciferous veggies for me) as we all enjoy the grr-eat healing powers of bland food and TLC--it's the "chicken soup" for dogs and their devoted humans.

Olive Oil Is for Pasta Salad

Pasta Salad with Olive Oil? You Betcha!

By Cal Orey

"Life is a combination of magic and pasta." --Federico Fellini

This week has been crazy, full of life's ups and downs for the world and moi... We lost Farrah to the big C and Michael to unknown health-related causes--for now. The stocks plummeted. More job losses. More healthcare premiums. More chaos. There was a 6.0 shaker in the Gulf of California. And Sarah Palin quit her day job. Did I leave anything out?

When I shut my eyes a mixed up cold salad appears. I guess a pasta salad, of sorts, is a metaphor for this mixed up world. And my life as a writer this week? On the upside: The chocolate book is now out of my hands and in production. Chocolate power.The downside: My laptop computer crisis is still unresolved. I think it's time to give my worries about the globe and own woes a vacation like in the film What About Bob. Enough is enough.

Back to olive oil...When I'm a guest on radio talk shows, sometimes (not always) some hosts note that vinegar and olive oil are only good for salad. Uh, yeah. But hold the phone. Nature's liquid gold is also oh-so golden for a host of health improvements, home cures, DIY beauty, house cleaning, cooking and baking. Go figure. (Everthing you want to know but were afraid to ask is in my books The Healing Powers of Vinegar and The Healing Powers of Olive Oil.)

So today, I thought of making a pasta salad for Fourth of July. It's easy. It's quick. It's healthy. And this recipe doesn't call for fish. (I'm on non-edible fish overload. BTW: Today, all of my real live fish are alive and happy. It's time to dish out names for my new fish friends. Plus, I got a good swim. The sun is shining. The pool? Not so warm. But it worked.)

Callie's World Upside Down Pasta Salad

8 ounces rotini, whole grain

1 cup chopped broccoli

1/2 cup red or green bell pepper strips

1/2 cup vegetables (your choice)

1/4 cup sliced black olives

1/4 cup chopped red onion

1/2 cup celery

3-4 tablespoons extra virgin olive oil

2 tablespoons red wine vinegar

1 clove garlic, minced

1/4 cup each cheese cubes (sharp cheddar cheese or Swiss, forget low-fat or generic kinds)

1/4 cup fresh grated Parmesan cheese

2 tablespoons your fave fresh herbs (basil, parsley, pepper)

Boil pasta (about 10 minutes), drain, rinse and put in bowl with olive oil. Mix veggies with garlic in another dish. Nuke for a few minutes but don't overcook. Toss with pasta. Put in fridge for about an hour. Toss in your cheeses. A dash of fresh ground pepper. Turn off the news. Bon Appetito!

Break the Rules Cookin' Fries--Use Olive Oil!

Break the Rules Cookin' French Fries

Use Olive Oil!

By Cal Orey

I gotta craving for fries. I won't go to a fast food chain and order fries. No way. Ever notice how the oil used has a ghastly aftertaste? And no, those skinny yellow slices can't be healthy or a fat-fighter for you, right? So what's a French fry lover to do? Canola and olive oil come to the rescue.
In the past, I have fried up a batch of fries and I used canola oil. Did it work? Yep. I did enjoy thick, homemade hot and crispy fries. It worked. But nutritionists from coast to coast will tell you that frying food isn't the healthiest way to go--but it's fun to break the rules on a rare occasion.
Recently, however, I read on a blog that you cannot fry potatoes with olive oil for a host of reasons--from tasting bad to losing the good stuff in the oil. Then, I recalled, a while ago, I spoke with olive oil producer Dan Sciabica. I asked him about frying up a batch of French fries with olive oil. He recommended for me to bake 'em and use olive oil. Dan told me that Gemma, his mother and dear friend of mine (I include some of her wonderful recipes in my books The Healing Powers of Vinegar and The Healing Powers of Olive Oil) knows how to do it right.
So, here I sit with one of Gemma's cookbooks Cooking with California Olive Oil: Treasured Family Recipes. On page 224, it could be the potato recipe Dan was thinking of, or if not, it could certainly feed my desire (and yours) for heart-healthy tators with olive oil.

Potatoes, Peppers and Onions

Place 4 peeled and quartered potatoes, 4 garlic cloves chopped, 2 bell peppers sliced, 2 onions sliced, salt, pepper, cayenne to taste and 1/2 cup fresh basil, parsley or rosemary in a lightly greased baking pan. Drizzle with 1/4 cup white wine and 1/3 Marsala Olive Oil, toss gently. Cover with foil, bake in 350 degrees oven for 35 to 45 minutes or until fork tender.

No doubt, this easy fix for French fries is much healthier with garlic, onion, herbs, olive oil, and baking it all instead of frying up potatoes. Since I don't drink I'll skip the wine. Thanks Dan and Gemma...You're keeping my heart young, happy and healthy. P.S. If you find a tall, lanky, dark, handsome Italian chef, please put him in a box with a blue bow and UPS him to Lake Tahoe.

Strawberry Shortcake Surprise: Vinegar 'n' Chocolate

Strawberry Shortcake: Balsamic Vinegar & Chocolate

by Cal Orey

One must ask children and birds how cherries and strawberries taste.

--Johann Wolfgang von Goethe

It's Monday afternoon and while I'm at the computer working hard for the money, I'm in the mood for something sweet, something fun, something healthy... I've had Strawberry Shortcake on my mind for a while. So, yesterday, I decided against making homemade biscuits like mom used to bake (yes, the writer is busy writing) but that didn't stop me from getting the other right ingredients to make up one of my fave and kind of healthful dishes. And this time it's got an European twist to it with a gourmet touch.

This dessert reminds me of several years ago. I traveled to British Columbia with a boyfriend and ordered this at a restaurant. I was smitten by the old-fashioned treat (more my compatible match than my gentleman friend). Once back in the SF Bay Area, again, I lived on Strawberry Shortcake--it was a phase... I also recall visiting an awesome fish aquarium in Canada. It was the highlight of the trip (for me). The Shortcake came in second.

Off topic, sort of and sort of not. Yesterday, at Lake Tahoe I switched swimming spots (no, not the Lake) due to the coming invasion of the tourists. Read: See I Am Legend. The visitors remind me of the spooky Dark Seekers. But to keep sane, rather than going against the flow of strangers, I'm trying to learn how to go easy with it all. Speaking of swimming, my poor fish (yep, another noname one passed and went to fish heaven). So, I cleaned the aquarium, got new fish plants (and fish) and I am sensing all is good. My boys (I'm assuming) are swimming and lovin' it.

And if you swim regularly like I love to do, yes, yes you can savor a surprise dish, like this one (even with the pound cake and whipped cream) on occasion, without packing on unwanted pounds.

Strawberry Shortcake Surprise

2 cups organic strawberries

1/2 cup balsamic vinegar

1 tablespoon real maple syrup

all butter pound cake

real all-natural French vanilla ice cream and/or real whipped cream

dark chocolate shavings

Wash, slice berries. Put aside. Warm up balsamic vinegar (saute or microwave). Cool and add syrup. Wait till it cools. Cut a few thin slices of pound cake. Top with plenty of vitamin C rich, anti-stress strawberries. Drizzle sweet balsamic mixture on berries. Top with a scoop of ice cream and/or a dollop of whipped cream. Garnish with dark chocolate shavings.

Cool Ways To Fight Fat! Stir-Fry Shrimp & Rice...

Forget Meat! Eat Rice,Veggies & Fish...

Slim Down, Firm Up

by Cal Orey

I woke up this morning and thought to myself: "Why are some of my gal-pals and guy-pals struggling this summer with unwanted body fat and pounds?" It isn't rocket science...I believe part of the extra weight formula is due to three factors: rather than grazing (eating metabolism-boosting mini meals throughout the day) they wolf down three big meals (or one!) per day; making meat a big part of it all; and lack of exercise.

Do as the Europeans and Hawaiians do--when they follow their traditional diet (including veggies, whole grains, fish in moderation) and exercise regimes. You can go from fat to firm at any age!

In my late teens, I rebelled and stopped eating my mom's meat dishes. Also, I became physically active. The result: I was a petite shrimp--lean and fit...Today, in my mid fifties, same deal: size 4, 122 lbs. at 5' 5". So when I hear folks and peers complain about their weight (often at the pool I swim at) I tell them simply to do as I do. Eat more rice, veggies, fish--less meat--and get a move on! Here, is a great jump-start recipe to give you a taste of eating right. It's quick and easy and will help you to slim down.

Stir-Fry Shrimp and Rice

3 green onions, sliced

1/2 cup chopped green bell pepper

1/2 cup red beel pepper

1 pound tiny cocktail shrimp

1 quart cooked long-grin rice, cold (I prefer brown rice)

1 (8 ounce) can pineapple chunks in juice

1/3 cup natural rice vinegar

3 tablespoons Oriental sesame oil (I prefer extra virgin olive oil)

a pinch of pepper

1/4 cup fresh cilantro

1/2 cup sliced almonds

In a large nonstick skillet or wok, stir-fry onions with green and red pepper for a few minutes. Stir in shrimp and rice. Add pineapple with juice, vinegar, oil, and pepper. Heat thoroughly. toss in cilantrol. Garnish with almonds. Serve hot, or for salad, divide mixture into 4 small molds and chill 2 hours or overnight. Unmold salads onto lettuce leaves.

(Excerpt from The Healing Powers of Vinegar, by Cal Orey)

The Magic of DIY Massage and Olive Oil

The Magic of Massage, Olive Oil & Herbs

By Cal Orey

His branches shall spread, and his beauty shall be as the olive tree.

--Bible

Did you know that using olive oil found in your kitchen cupboard combined with essential oils from aromatic plants can help you to relax the body, mind, and spirit? This isn't news The art of using aromatic essential oil for physical and mental well-being goes way back to the Egyptians.

Ever suffer from a stressed muscle due to working out at the gym or doing too much indoor or outdoor housework? Actually, muscle aches and pains can affect you at any age. After swimming laps at a resort pool, bringing in plenty of wood for a fire at night (it gets chilly at night in the Tahoe mountains), walking the dogs, and vacuuming (whew!), sometimes my upper or lower back throb, especially during the summer when we get that extra boost of oomph to do it all.

I once called a local personal trainer, and he suggested calling a masseuse. Her fee: $120 per hour. During an ongoing recession I decided to be self-reliant and try a budget-smart on the cheap healing oil and my own two hands.

Callie's Reviving Massage Oil

This activating eucalyptus massage oil is effective for sore and aching muscles. Some of the common types of massage include stroking, kneading, percussion, and vibration. Combine the following essential oils:

20 drops eucalyptus
20 drops lavender
20 drops rosewood
5 drops chamomile
5 drops peppermint

Add 36 drops of this blend to 3 ounces olive oil. Shake briefly, and massage a small amount into tired, achy muscles and joints.

P.S. Don't hesitate to treat yourself to some olive-oil based soaps and shampoos for the ultimate at-home DIY spa experience. http://www.calicosmetics.com/ .

(Excerpt from The Healing Powers of Olive Oil)

The Best Day In A Life With Olive Oil

A Day In A Life With Olive Oil

By Cal Orey
“Good oil, like good wine, is a gift from the gods. ”

George Ellwanger

Whether you live in Italy, New York, San Francisco or Lake Tahoe, olive oil--and its products--can lure you to travel to see what the olive oil world is all about. Take a look at my daily agenda, which revolves around the healing powers of oil.

8:00 A.M.: Spray the frying pan with extra virgin olive oil before I scramble two eggs. Gemma Sciabica taught me this trick, and it works like a charm. No more brown, toasty eggs on my plate. (Tuscan Omelet recipe on page 210-211.)

8:30 A.M.: Shower with olive oil-based soap (rosemary/sage); wash hair with olive oil-based shampoo and creme rinse. (Go to Cali at http://www.calicosmetics.com/ for plenty of treasures.)

8:45 A.M.: Massage extra virgin olive oil into my feet and hands.

9:00 A.M.: Too busy to shampoo Seth, so I put a drop of extra virgin olive oil on his back and brush him thoroughly. A nice, healthy glean is the result on my 3 year old pup. Simon was bathed yesterday. (He sports a long coat for a Brittany.)

10:00 A.M.: Water houseplants in the dining room and spritz with a mixture of water and olive oil. (Talk to them this week.)

Noon: Warm up French bread in the microwarve along with a small bowl flavored olive oil. Toss together a salad of greens, tuna, tomatoes, olive oil, and red wine vinegar.

1:00 P.M. Use olive oil and lemon to dust the desk and living room table in an attemp to remove teacup rings. (Works, sort of.)

5:00 P.M.: Make a fresh homemade sandwich (forget buying one)...Try the whole wheat French rolls and put together Swiss and cheddar cheese, extra tomatoes and black olives, plenty of green spinach lettuce, red onions, a splash of olive oil and red wine vinegar with a dash of black pepper. Note: It does taste better with TLC; and let's face it DIY sandwiches are cheaper than a sandwich shop's work.

5:30 P.M.: Bring in copy of the gigantic chocolate book. Get ready to proof and proof and proof (again). Just got back from the copy center.

7:00 P.M.: Rub olive oil moisturizing hand lotion on my cuticles and feet for the pampering feel of it all. Turn on a film. Under the Tuscan Sun (take a peek at a few superb scenes) is on. So, like is this my 100th time of watching this film?

7:30 P.M.: Cut a slice of homemade oh-so sweet Sweet Potato Pie made with you guessed it--olive oil. Oh, this is good. (The recipe will be featured in an upcoming post on The Writing Gourmet.) Keep on editing...the big chocolate book.

10:00 P.M.: Take a quick glance at The Healing Powers of Olive Oil and The Healing Powers of Vinegar to find new ways I can use, versatile, all-natural olive oil (and vinegar) to make my life easier and more gourmet-style in the mountains.

Warm Up to French Bread to Lose Unwanted Lbs.

French Bread 'n' Herbal Olive Oil--

a Dieter's Dream Come True!

"Italians...seemed never to die. They eat olive oil all day long...and that's what does it."

--William Kennedy

Psst! If you want to lose unwanted weight and believe you must deprive yourself of bread--lose that thought! Do as the French do and include bread in your daily diet. Yes. Yes you can! Is the song "Baby I'm a Want You" by Bread on your brain? No worries. There are a few tricks of the staying skinny and healthy trade, so to speak--and tasty French bread with an Italian kick plays a supporting European role...

An appetizer doesn't have to be fattening or unhealthy. Plenty of appetizers, such as these Mediterranean types (found at hot spots like Frantoio's Restaurant in Mill Valley, California), can include fresh vegetables, nuts, whole grain bread and olive oil. Not only will appetizers such as slices of whole wheat French Bread (homemade or fresh from your local bakery) dipped in warm fresh extra virgin olive oil give you an Italian taste, they will curb your hunger pangs so you won't be tempted to overeat at lunch or dinner. And note, while dinner can be nutritious and delightful, to people who follow a true Mediterranean diet, it is the lightest meal of the day and eaten before 7:00 P.M. Appetizers like French bread can help you stay on track.

Tonight, for instance, after indulging in those rich, dark truffles from Ireland (and the organic candy bar with notes of ginger that lingered like a gourmet bakery gingerbread cookie), I was in the mood for a light meal: spinach salad with veggies, a few walnuts, splashed with red wine vinegar teamed with fresh, warm French bread dipped in warm basil olive oil.
Extra virgin olive oil (fruity, intense), virgin olive oil (strong, but milder than EVOO) can be fine, too. Don't hesitate to add your own garlic and onion to the oil, which can make the dipping experience even better for your taste buds.

And note, this is one little secret that helps me to maintain a size 4, 122 pounds at 5'5" -- and allows me to have my chocolate and eat it, too! (Maintaining two active, fun-loving Type A Brittanys, 3 and 6, are two other big mother's helpers to keep those doggone pounds at bay!)