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Obesity: Why are we obese? and Stuffed Chicken Breasts with Mushrooms

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“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnessesHippocrates, Greek Physician (460 BC – 370 BC)

I’ve decided to focus more on healthy recipes again and especially on the Medieterranean Diet.

Although I am not strictly dieting but merely eating healthier I am very happy that after a month at the gym I have managed to lose 2 kilos, reduce the fat in my body, increase the water in my body and increase the muscle mass.   This was calculated by a “Bioelectrical impedance analysis” scale at the gym but the most important thing is that I feel very energetic again and relaxed and I get a lot more done than before.

Before going to the recipe, there are a few things I want to say about obesity, so if you are not obese, just skip all the chatter and you will find a healthy recipe at the end of the post.

However, if you are obese, the first thing you should do about it is to admit that you are:  “I admit I am obese”!

During the past three years of blogging, I got carried away and lost track of what we should be eating.  Seeing new recipes which I had never tried before made me want to try everything and of course cooking and eating are bound to lead to obesity.

Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:

  • Hypertension
  • Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast, and colon)

Source: Centre for Disease Control and Prevention

After having some of the above problems since last summer, I have been following the Mediterranean Diet since then, with small regressions during Christmas and Easter but exercise was totally out of my life.  Eating healthy alone does not help much.

A BMI below 25 kg/m2 is not associated with excess mortality and, in fact, may be an advantage, unless the BMI value falls below 20. There are several tables of recommended values for energy intake, but nobody should be expected to count daily caloric intake. In fact, increasing BMI should be interpreted primarily as a need to increase physical activity, whereas reduction of energy intake is the second and less desirable option. Even when BMI remains constant below 25 kg/m2 , daily physical activity equivalent to walking briskly, swimming, dancing, climbing stairs or gardening for fifteen to thirty minutes per day, preferably every day, is highly recommended. (Source:  Medical School, University of Athens).

There are lots of reasons that may lead to obesity and modern lifestyle is one of them.  I have to confess that during the past three years there were times when my husband told me to go out, even for  a walk and I had to refuse as I had too much work to do on the computer.  Now, I am dragging him along to walk with me.

As you may have noticed during the past months, I have limited my posts to once a week and only spend a few hours a day to visit back those who comment on my blog.  Blogging is supposed to be a hobby but has turned out to be quite stressful, so I no longer worry if I don’t get as many comments as I used to in the past.

I am happy that I am being healthy again. (There I am left side at the back, sweating ;))

If you would like to check your Body Mass Index, you don’t necessarily need a Bioelectrical impedance analysis scale but I have inserted a widget in my post highlighting the benefits of following the Mediterranean Diet and just switch it to either English or Metric and see the results.

What is Body Mass Index (BMI)?

BMI is a relationship between weight and height that is associated with body fat and health risk. It is a measure of body fat based on height and weight that applies to both adult men and women.

BMI

Weight Status

Below 18.5

Underweight

18.5 to 24.9

Normal

25.0 to 29.9

Overweight

30 or higher

Obese

Check your BMI and if you are overweight, it’s up to you to start watching what you are eating and exercise regularly.

Although since last Summer, 95% of my cooking is healthy, posting only 4 – 5 times a month doesn’t really represent what we eat every day.

In this recipe, a minimal amount of olive oil is used and the cheese added in the filling is optional.   As much as I love mushrooms, as I have said in other posts some members of the family don’t like them so two of the chicken breasts are stuffed with spinach.

Stuffed chicken breasts with mushrooms, Recipe by Ivy

Ingredients:

  • 5 chicken fillets, opened and seasoned with salt, pepper, thyme and oregano
  • 5 slices of halloumi, graviera or feta (optional)

Filling 1 – Serves: 3

  • 6 large button mushrooms, sliced
  • 1 tablespoon olive oil
  • 1 spring onion, finely chopped
  • 1 small clove garlic, finely chopped
  • 1 sprig fresh rosemary
  • Salt and freshly ground black pepper
  • 2 tablespoons balsamic vinegar

Filling 2 – Serves 2

  • 200 grams Spinach
  • 1 tablespoon olive oil
  • 1 spring onion, finely chopped
  • 1 small clove garlic, finely chopped
  • Salt and freshly ground black pepper
  • 1 shot white dry wine

Mushroom sauce

  • 1 portobello mushroom
  • 1 tablespoon olive oil
  • 1 tablespoon floor
  • Pan juices

(No salt and pepper necessary)

  • Broccoli florets, just boiled for 5 minutes.

Directions:

Filling 1: Heat a non stick frying pan with olive oil and sauté the onion and garlic until translucent. Add the mushrooms, fresh rosemary, season with salt and pepper and finally the balsamic vinegar. Mix for a few minutes.

Filling 2: Heat a non stick frying pan with olive oil and sauté the onion and garlic until translucent. Add spinach and mix until it wilts. Season with salt and pepper and finally add the wine. Mix for a few minutes.

Wash the chicken breasts and with a sharp knife make a pocket. Season with salt, pepper, thyme and oregano. Add the filling and tie each breast with kitchen string (or secure with a toothpick).

Wrap in parchment paper and bake in a preheated oven, at 180o C for about 35 minutes. Remove string and allow to cool for five minutes before cutting.

Meanwhile add another tablespoon of olive oil and sauté the mushroom. Add the flour and mix for a few minutes. Finally add the pan juices and mix until the sauce thickens.

Kopiaste and Kali Orexi!

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mitchell

Friday 8th of May 2015

Great presentation, i really loved it. Thank you very useful information. More health and heart tips

sanjay sajeev

Monday 11th of August 2014

Thank you for sharing this post. It helped me to get a healthy dish. I also liked the information about BMI. Thanks - Sanjay sajeev

Chau Son

Saturday 5th of October 2013

Hello, Your meal looks delicious and healthy. But for the BMI, I think that you could add more detail, for example: criteria for Asian people. It is a little bit different. Thank you. Your article is so excellent! CHau Son

Hari

Friday 5th of July 2013

Great post dear! You really posted a great article and it will help all the person. Who are wanting help form someone. Your information is very helpful. Thanks for writing these type of article.

Mathew

Monday 8th of April 2013

absolutely right, to remain in shape and healthy, one need to eat healthy food and exercise regularly. that is the surest way to loose weight and be healhty.

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