The Mediterranean Lifestyle – The Key To A Happier, Healthier Life

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As you get older, you’ll find that you develop more body aches and pains, that losing weight becomes more difficult. And getting good sleep at night becomes more challenging.

When I was in my 20s, I could eat whatever I wanted, do reckless things with my body physically, stay up late and get little sleep and wake up the next morning feeling fine. Now, I have found muscles and tendons that ache after normal exercise that I never knew existed.

Father Time, the Greek god Chronos, has caught up with me. He catches up with us all eventually.

You can’t reverse the aging process. So, what can you do about it?

Since your body has changed, you’ve got to change. And this means lifestyle modifications. The hardest changes to make. Dietary changes. Changes in physical exercise and daily routine.

The Mediterranean Lifestyle

In the last three weeks, I have lost ten pounds. I am feeling better and sleeping much better at night. I don’t want to attribute this to a “diet” because there are so many diets out there and you will lose weight on most of them initially. And most people try diets for awhile to lose a few pounds and ditch them later.

Losing weight is great but from my standpoint, and the purpose of this article, this is all about being healthier, feeling better, sleeping better, being happier and living longer.

Below is a Mediterranean Diet pyramid which I found in an article on the American Society of Nutrition website.

Mediterranean Diet Magnet.indd

If you’ll notice, red meat and sweets are in the “less often” top part of the pyramid. I have never had issues with sweets, but as a native-born Midwesterner in beef country, I love red meat. I typically had two to three meals with red meat every day. I always joked with vegans and vegetarians that I descended from carnivores. And really, for a quick meal, it is hard to top a really good filet mignon fresh off the grill.

But oddly enough, I attribute most of my success in my recent weight loss and overall improved well-being to cutting back on red meat to one meal per day. I am eating more meatless meals and eating more poultry and fish in its place. Here is a link to a BBC Health article titled Cut down on meat to lose weight that supports my experience.

This study above found that eating an extra 250 gram (8.8 ounces) of red meat per day resulted in 5 lb gain over 5 years despite the comparison group consuming the same number of daily calories.

Another problem with red meat is it is considered an “inflammatory” food. So are sweetened foods made from sugar and high fructose corn syrup, refined carbohydrates made with white flour, foods with gluten, margarine, vegetable oils, processed meats, sodas, most fast foods, alcohol, fried foods (especially those which are battered) and food additives like MSG, etc.

Inflammatory foods cause a whole host of health issues: joint pain, sleep issues, weight gain, skin issues (acne), digestion problems, etc. I think it is fair to say that some people won’t have any of these issues eating inflammatory type foods. But its worth switching to a more anti-inflammatory food diet because it is heart healthy and shown to reduce cancer risks, especially colorectal cancer.

What are the most common types of anti-inflammatory foods? Fruits, berries, avocado and coconut, dark leafy greens (kale and spinach), fresh vegetables, olives and olive oil, beans and lentils, nuts, fish, dark chocolate, etc.

The Mediterranean Diet advocates eating smaller portions of red meat just twice weekly.  I am trying to transition to eating red meat just twice weekly while I find new tasty meatless recipes. I posted a few already here already on Venetian Cauliflower and Tuscan Bruschetta Chicken that are fantastic.

Fish and Seafood

The American Heart Association recommends that we should have two servings of fish weekly.  So does the Mediterranean Diet. Fish is generally a low cal food and if you eat fish that are high in Omega 3 Fatty Acids, such as Salmon, it is totally healthy power food. Here is a link to an article titled “17 Science-Based Benefits of Omega-3 Fatty Acids” that will detail all the health benefits.

Salmon is the fish that I decided to include weekly in my new diet as my Traeger smoker does an fantastic job smoking anything. I recommend wild caught Sockeye Salmon for smoking. I think it tastes better than Atlantic Salmon which is farmed. King Salmon is the filet mignon of salmon. However, King Salmon costs $30-$40 per pound and it great simply grilled with a little seasoning.

Every Day Base Meal

The key for the whole Mediterranean Diet is the every day base meal which should consist of one or more of the following: vegetables, fruits, whole wheat grains, nuts, olive oil, legumes, seeds, herbs and spices. I love a good salad but I get tired of them quickly. So I had to branch out to soups with veggies and/or beans for lunch.

For dinner, I love Italian food and Italians eat some sort of pasta nearly every day. So I decided to make more pasta dishes using whole grain pasta. Whole grain pastas are high in fiber and they are more filling than regular pastas. Plus tomato based spaghetti sauces and marinaras are relatively low in calorie and they count as a vegetable or a fruit.


At the bottom of the Mediterranean Diet pyramid, you will notice daily exercise. In order for any diet to work, it requires daily exercise to help boost your metabolism. This is where this needs to be a lifestyle modification, not simply a diet. Otherwise, if you go back to what you used to do, you’ll regain the weight and be back at Square One.

As far as exercise, it can be in any form. Even walking 20 to 30 minutes a day will help you burn calories and boost your metabolism. You can gradually build up from there to more vigorous forms of exercise. I prefer walking and cycling.


I will admit. I kind of poo-poohed yoga for years. I didn’t think it was a manly kind of thing to do. But I have found that some simple yoga stretching exercises to be beneficial in relieving stress, feeling better and sleeping better. When you are under stress, who isn’t really?, your muscles tense up. So I recommend some basic stretching throughout the day and especially before bedtime.

My next blog article will provide some good “meatless” Mediterranean type recipes. I am experimenting and trying some new recipes. I made a farinata today which is an Italian crepe that is made using chickpea flour that I hope to perfect as a pizza crust.

Stay tuned!

Ciao for now,

Winner Winner Chicken Dinner! Grilled Tuscan Bruschetta Chicken


For starters, I will admit up front that I am not very fond of chicken. I think chicken is kind of boring. But chicken is relatively inexpensive. So I eat chicken a couple of meals each week as a change of pace and to help keep my grocery bill down when beef prices are high.

I am always searching for new grilling recipes. If one includes chicken that looks appealing (they usually don’t), I will give it a try.  Factor in that my girlfriend loves chicken and issued me a challenge recently to come up with some new grilling recipes. We are both kind of bored with food right now. And summer ’tis the season to grill. You also don’t feel like cooking in a hot kitchen when it is hot outside. 

Back to the new grill recipe challange, I stumbled upon this grill recipe the other day for Grilled Bruschetta Chicken:

When I first read this recipe, I kind of got excited as I knew that this was probably a great recipe but one that I could make better. And I was stoked to find out that my version turned out great. This was the best chicken dish I have ever made–fantastico! So I wanted to share this with my readers.

My version of this recipe borrows a bit from the concept of Abruzzo Bruschetta that uses a salami called Ventricina and how it is prepared for the Bruschetta bread. Ventricina is unavailable in my area, so I used Fiorucci’s pre-sliced Sopressata. See picture below. Sopessata are similar to Pepperoni but a bit less overpoweringly spicy. They are sometimes used as a gourmet Pepperoni on pizzas.


As for preparing the Sopressata for this dish, I sautéed them in a pan over medium to high heat with some white wine (Pinot Grigio). You sauté the Sopressata long enough to burn off the alcohol content from the wine. This takes 5 to 10 minutes depending on how hot your stove burners get. The liquid volume should be reduced by at 3/4ths but if you like crispy, burn the wine completely off. This sautéing process burns out the fat from the Sopressata and makes them tastier.


Then I put these sautéed Sopressata on top of the grilled chicken breasts towards the end of grilling and then cover them with slices of Provolone cheese. 



When the cheese has melted, they are ready to eat and to be topped off with the Bruschetta mixture and some grated Parmigiano Reggiano cheese.

Now onto the recipe and what you will need.


boneless skinless chicken breasts
4 oz pack of Fiorucci pre-sliced Sopressata (12 slices should be enough)
8 slices of Provolone cheese
2 large sized tomatoes, finely diced
cloves garlic, minced
1 tbsp. freshly chopped basil
Juice of 2 lemon (separate)
1/2 cup of extra-virgin olive oil
2 tsp. McCormick’s Tuscan seasoning
2 tsp. of dried oregano
Kosher salt
Freshly ground black pepper
Freshly grated Parmigiano Reggiano cheese
1-2 glasses of White Wine (I recommend a good Italian white like Pinot Grigio)

  • Use a Meat Mallet to pound down each Chicken Breast to make them flatter. The points on the Meat Mallet will put some small holes in the chicken that will aid absorbing the marinade that you will make in the next step.
  • In a Medium size bowl, combine the olive oil, juice of 1 lemon, 2 teaspoons of salt, 1/2 teaspoon black pepper, 2 cloves of minced garlic, 2 teaspoons of the McCormick Tuscan seasoning and whisk to combine. Transfer to a large resealable bag along with chicken breasts. Seal and chill for at least 30 minutes but the longer the better. I recommend at least 1 hour if you have the time.
  • In another Medium size bowl, prepare the Bruschetta tomato mixture by combining the diced tomatoes, 4 cloves of minced garlic garlic, 2 teaspoons of dried oregano, the chopped basil and juice from the other lemon. Season with salt and pepper. I recommend having all these ingredients at room temperature and keeping the final mix at room temperature as you don’t want a cold Bruschetta mixture covering your warm chicken.
  • Sauté 12 slices of Sopressata in a pan over medium to high heat with enough white wine to completely immerse each Sopressata slice. Sauté the Sopressata long enough to burn off the alcohol content from the wine. This takes 5 to 10 minutes depending on how hot your stove burners gets. The liquid volume should be reduced by half.
  • Transfer the chicken to a preheated grill. Grill chicken over medium to high heat until cooked through, 5 to 7 minutes per side.
  • Towards the end of grilling the last side, top each breast with 2-3 slices of the sautéed Sopressata (enough to fully cover each breast). Then depending on the size of each breast, 1-3 slices of Provolone cheese to fully cover each breast. Grill until melted, which takes 2-3 minutes.
  • Once the chicken is done and pulled off the grill, top each chicken breast with Bruschetta tomato mixture. 
  • Sprinkle with freshly grated Parmesan and serve.


Buon Appetito and Salute!


Note: the expression “Winner Winner, Chicken Dinner!” comes from the Great Depression era via the gambling game craps. If you were winning in craps, you could afford chicken for dinner that night. That is how bad the Great Depression era was.


Venetian Cauliflower paired with Moscato d’Asti


I have never really cared for cauliflower, too bland. You probably don’t either as raw cauliflower is usually the last veggie left in a vegetable tray. But cauliflower provides an excellent medium for cooking because it is a sponge for flavors. And better yet, it is superfood because it is low in calories, high in dietary fiber and so rich in vitamins, minerals and antioxidants.

Cauliflower contains sulforaphane, a compound that has also been shown to kill cancer stem cells and slow tumor growth. It has anti-inflammatory nutrients, it aids in digestion and helps prevent colon cancer.

Although you probably wouldn’t guess it, cauliflower is completely Mediterranean with its origins believed to come from the island of Cyprus.

With all of this in mind, I sought out and tried different recipes using cauliflower. If you have read my previous blogs on the Sardinian Longevity diet, they typically don’t eat much meat so I have been on a quest to find good meatless dishes. And I finally hit on a winner, the absolute best recipe using cauliflower I have ever had–Venetian Cauliflower. Viva Vivaldi! You will be surprised at how filling this dish is.

The best way to describe this recipe is, its like most woman, more work than initially seems necessary (lots of ingredients) but beautiful and sweet in the end.

Also, I have never been real fond of Moscato (too sweet for me) but I found a sparkling version that is excellent and fits like a glove with this recipe. It’s Marco Negri’s Moscato d’Asti. I use a glass of it for cooking and the rest served with the dish.


I make this cauliflower dish about every two weeks now. The ingredients can be a little expensive but so it the cost of meat. And if you make it a second time, you’ll have most of the ingredients and only need to buy a few more. Pine nuts can be hard to find and also expensive. I think chopped peanuts or shelled sunflower seeds might be a good substitute.

Venetian cauliflower


  • 1 Cauliflower, about 1 1/2 pounds
  • 2 medium shallots, finely diced (you can sub with one large yellow onion)
  • 1/2 cup of Golden Raisins (I tend to use a bit more than a 1/2 cup)
  • 1/4th cup Zante Currants
  • 4 tablespoons olive oil
  • A pinch or two of saffron threads, crumbled
  • 1/4th teaspoon ground cinnamon
  • 1/2 teaspoon fennel seeds, crushed
  • 1 teaspoon whole coriander seeds
  • Two pinches of red pepper flakes
  • Salt and black pepper
  • 1/2 teaspoon lemon zest
  • 1/4th cup pine nuts, lightly toasted (to toast, 60-90 secs in a dry skillet on high)
  • 2 tablespoons chopped parsley
  • 1/4th pound of Pecorino Romano cheese
  • 1 bottle of Marco Negri Sparkling Moscato (3 to 5 oz for cooking)


  1. Cut cauliflower in half from top to bottom, then remove the core. Cut into very small florets of equal size. This is important because large florets won’t soak in all the spices very well.
  2. Blanch florets in boiling water for 2 minutes. Cool in cold water and drain.
  3. Put olive oil in a large skillet pan over medium heat. Add in the onion and cook while stirring until softened and lightly browned (about 10 minutes). If the pan becomes a little dry, I add in a little of the Moscato.
  4. Add saffron, cinnamon, fennel seeds, coriander seeds and red pepper flakes. Season well with salt and black pepper.
  5. Add lemon zest, zante currants, golden raisins and the drained cauliflower florets. Add in roughly a 3 oz glass of the sparkling Moscato. Toss with a wooden spoon to evenly distribute. Cover with a lid and cook for about 5 minutes more until cauliflower is tender and the wine has reduced by half. You want to burn off the alcohol content of the wine.
  6. Transfer to a serving bowl and sprinkle with pine nuts, parsley and grated Pecorino Romano cheese.

Buon Appetito and Salute!


In celebration of Amatrice’s Spaghetti Festival – Bucatini all’Amatricina


Unless you lived under a rock, you probably heard of the earthquake that devastated Central Italy one year ago. It totally demolished the town of Amatrice that is famous its pasta and for producing some of the Pope’s favorite chefs.

Last year was supposed to be the 50th anniversary of the famous pasta festival that was cancelled due to the fact that the earthquake devastated the town in the middle of the night just 3 days prior to the event.

As a result, to show support for the famous town’s spaghetti festival, many chefs around the world made Pasta all’Amatriciana to help raise money for relief funds.

Below is a recipe for many of the Pope’s favorite pasta dish – Pasta all’ Amatriciana. Although you can use regular spaghetti, my recipe calls for Bucatini because its hollowed center is great for soaking up the sugo.

The most authentic Pasta all’Amatriciana recipes use Guanciale. Guanciale is an Italian cured meat made from pork jowl (cheek). But Pancetta is often used as a substitute and especially in Rome. Pancetta is an Italian bacon made of pork belly meat is salt cured, spiced with black pepper and other spices. Pancetta is much easier to find in the US so that is why I use it

At any rate, this is one of my favorite Italian pasta dishes and my “go-to” pasta recipe because it is high in flavor, low in time prep.


Bucatini all’Amatriciana


1 lb Bucatini pasta
1 tbsp of Olive Oil
8 oz of Pancetta diced into cubes
1 medium Onion, diced (white or yellow Onion both work well)
2-3 cloves of Garlic, minced
1/2 cup of White Wine (Orvieto Classico preferred)
A pinch or two of Red Pepper Flakes to taste
1 1/2  28 oz cans of Italian Crushed Tomatoes (San Marzano preferred)
Sicilian Sea Salt and Black Pepper to taste
Fresh Basil leaves, torn or chopped
Pecorino Romano cheese, grated


1) Dice one medium onion, mince the garlic cloves and dice the Pancetta if you can’t find some already diced into cubes.

2) Fill a large pot with water and sprinkle in some Sicilian Sea salt.

3) In a large non-stick skillet with high sides, add in 1 tablespoon of olive oil and the diced Ppancetta over medium heat for about 3 minutes (about halfway cooked). Remove he Pancetta and strain off the grease.

4) Add the chopped onion and reduce the heat to medium and cook for about 5 minutes or until the onions start to cook down and become translucent.

5) Add the minced garlic and cook for one more minute. Add the red pepper flakes, cooked Pancetta, white wine and cook until the wine reduces by half.

6) Add the crushed tomatoes and turn the heat back up to medium high and cook for about 15 to 20 minutes or until the sauce is nice and thick. I highly recommend straining off some of the juice from the can crushed tomatoes to speed up cooking. You want the finished sauce to be very thick and not runny.

7) Add the pasta to the boiling water about 10 minutes before the sauce is done. Boil the Bucatini until al dente. Drain the pasta but keep a cup of the pasta water in case you need to add a little to make the dish less dry. This pasta water is also good to keep around and add later if you have leftovers. Season with salt and black pepper to taste and the freshly chopped basil leaves.

8) Add your drained pasta and toss with the freshly cooked Bucatini until all of it is evenly coated in the sauce. Top with fresh grated Pecorino Romano cheese and some more torn basil leaves.

Since the town of Amatrice was always a part of the Abruzzo region in Italy until 1927 when it was annexed into the Lazio region, my wine pairing recommendation is a quality Montepulciano d’Abruzzo red wine.

After a couple of glasses of this great wine, a second serving Bucatini all’Amatriciana looks like this…heavenly


Buon Appetito and Salute!


The Beauty of Italian Culture — and why America needs more of it

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Facade of the Orvieto Cathedral in Orvieto, Umbria, Italy [M.Cox]
No culture has shaped the culture of America and so many other countries as Roman culture. My forefathers home country of Italy have a lot of things they can learn from American culture and the “American” way of doing things. However, there are so many things we can learn from the Italian experience.

If you have never been to Italy, the video below will give a great idea of what you are missing and it also lays the groundwork for this blog and the Citta Slow movement.

Burning questions for my huge rant to follow:

1) When is the last time you saw anything of ornate beauty built in the US?
2) Why do we have to have a McDonald’s built near historical monuments?
3) Why do American drivers drive slow in the fast lane?


Italians take great pride in craftsmanship in everything they do whether its architecture, food, wine making, etc. It’s a part of their DNA. My beef with American culture is that we don’t build anything of great aesthetic value anymore. Yet we have greater technology and aids at our disposal. And statistically many more geniuses to create architectural wonders of the world. American culture seems only interested in building nice structures fast. Nice or big, not jaw-dropping.

Most of the cathedrals and palaces in Italy took lifetimes to build. Fillipo Brunelleschi, the architect of the first domed cathedral in the world, never lived to see the final completion of his work. Below are some pictures I took of Brunelleschi’s Duomo in Florence, Tuscany, Italy. You can click on the first picture to create a slideshow and a better view of each pic.

If you want to be further enlightened about the architectural genius of Brunelleschi, I highly recommend the National Geographic video below as it will also give you proof of how we are underperforming in architecture design despite our technological advancements:

Respect for History

I have read various articles about a McDonald’s restaurant being proposed to be built near the Trevi Fountain or near the Vatican. This kind of crap just boils my blood. Fortunately, there was an organization founded in Italy in 1999 to help thwart these outlandish ideas and to preserve culture and protect the environment. It is called Citta Slow.

The aims of the Citta Slow movement are:

– making life better for everyone living in an urban environment
– improving the quality of life in the cities
– resisting the homogenization & globalization of towns 
– protecting the environment
– promoting cultural diversity and uniqueness of individual cities
– provide inspiration for a healthier lifestyle

One of the poster-child towns of the Citta Slow movement is the Umbrian town of Orvieto. Orvieto is an hour and half drive from Rome making it a convenient day trip from the Eternal City. I highly recommend just staying in Orvieto a few nights if you travel to Italy. Nowhere in Italy made me feel more like I was experiencing “real Italy” than this quaint, beautiful hilltop village. I will probably write a blog on this town, its food and wine in the future because I loved it so much. Below are some pictures I took there.

So far, only three US towns have become Citta Slow members: Sonoma, California, Fairfax, California and Sebastopol, California. It is really sad and somewhat maddening that South Korea and Poland have many more Citta Slow member towns than a country as large as the US.

Driving slow in the Fast Lane

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Driving in Italy deserves a whole blog for itself. Let’s just say, it was culture shock. Controlled chaos, flying Vespas coming out of nowhere. I felt like I was playing a game of Fiat Chicken in the Roundabouts that they seemingly have every 10 kilometers. The average American driver would get killed or injured over there due to their lackadaisical driving mentality and deficiency in defensive driving skills.

This leads into a couple of my biggest pet peeves: Americans lack of understanding of the Zipper Merge but most importantly and appropriately for this blog: driving slow in the fast lane. Ah, Mama Mia!!!! Get your culo out of the fast lane if you don’t plan to drive at least 5 mph above the posted speed limit. You just bottle up traffic and create the possibility of chain reaction accidents. I am glad that the state of Nevada will become the first US state to start ticketing these drivers.

Drivers in Italy are very aggressive but Italians are very good at moving over out of the fast lane to allow other drivers to pass. I even saw a car pressure a police car on the highway to move over and get out of the fast lane because he wasn’t going the posted speed limit and I still can’t believe it.  

Although it seems that Italians drive like they have a death wish, surprisingly, their traffic mortality rate is significantly lower than the US. I think Italians are very skilled drivers with good reflexes and defensive driving instincts. Italians are very focused at anything the do, whether its meals at the dinner table or driving. You don’t see Italian drivers texting while driving or looking down at their cellphones at the dinner table. 

Oh, that is another pet peeve of mine. Quit looking at your damn cellphone, focus on the person in front of you or the task at hand. I’d better quit while I am ahead.

Ciao for now,

Keys to Longevity Part 3: Sardinian bread and wine – Pane Guttiau “Carta di Musica” and Sardinian Cannonau


There is an ancient Sardinian peasant proverb ‘Chie hat pane, mai no morit‘ which means ‘with bread you will never die.’ Not surprising that various breads are a staple of the Sardinian diet. 

The most popular is an unleavened (yeast-free) flatbread called Pane Guttiau or “Carta di Musica” (“Music card”) for its paper thin appearance. It is most often eaten with Pecorino cheese and Sardinian wine.

Pane Guttiau is very similar to another Sardinian flatbread Pane Carasau which contains yeast. Remains of the bread were found in archaeological excavations of Nuraghes (ancient Sardinian stone buildings) so this bread was consumed on the Sardinian island prior to 1000 BC.

Below is the recipe and I want to emphasize that it calls for Whole Wheat Pastry flour which is not the same thing as Whole Wheat flour. I was able to find this flour “Bob’s Red Mill Whole Wheat Pastry flour” in the healthy food section of my grocery store. 

bob's red mill

The ingredients needed are:

  • Whole Wheat Pastry flour – 3 cups (2 cups for the bread, 1 cup for the kneading process)
  • Semolina flour – 2 cups
  • Extra Virgin Olive Oil – 5 oz (150cc)
  • Rosemary sprigs – 2-3
  • Water (lukewarm) – 2 cups
  • Sicilian Sea Salt (to taste)
  • Preparation time – 45 minutes , Cooking time – 10 minutes


  1. To make the dough, combine 2 cups of whole wheat pastry flour, 2 cups of the semolina flour and salt in a large bowl. Add some lukewarm water and mix until it is moist.
  2. Knead the dough until it is not sticky. Sprinkle a little amount of the remaining flour on a plain surface and knead the dough on it. Knead it for 12-15 minutes until it is smooth.
  3. Wrap the dough with plastic all over and let it stand for 1 hour sand 20 mins at room temperature.
  4. Put the olive oil and rosemary in a pan and heat gently. Do not boil. Keep warm over a low heat for about 10 minutes to allow the flavor of the herbs to infuse the oil. Leave to cool completely.
  5. For baking, preheat the oven to 450°F.  Take 2 large baking sheets and dust them with the whole wheat flour. Then divide the dough into 6-7 equal pieces. Take one piece and pat on it until a disk/fairly round shape.
  6. Roll out the dough into a 13 inch larger disk, while turning it over and lifting it to make it even. I recommend trying to make these disks as thin as possible. Remember that this bread is called “Carta di Musica” because you are supposed to be able to read a sheet of music through it prior to baking.
  7. Transfer the pieces onto the baking sheet and place in oven. Bake for 3 minutes until the bread is moldable and the edges rise up. Then turn the bread and bake until it is golden in few spots and bubbles rise up. Take the bread out and plate it.
  8. Using a brush, garnish the bread with the rosemary-infused olive oil. Sprinkle a little Sicilian sea salt over it.

Serve with Pecorino Romano cheese, olives and Sardinian Cannonau wine.

I recommend saving the oil and applying this shortly before eating if you plan to save some of the bread and eat it later. This will retain the dexterity of the bread and prevent it from getting soggy.  Store any unused bread in a Tupperware container.

Sardinian Wine

If you are looking for a great wine pairing for this bread, I highly recommend Sella & Mosca’s Cannonau di Sardegna. This is my absolute favorite red wine and I have a tried a lot of great Italian and French wines. I have tried other similar wines made from the same grape—Spanish Garnacha, French Grenache and even some other Sardinian Cannonau wines—and nothing compares with Sella and Mosca’s Cannonau.

It is a delicately spicy, herbal and fruit flavored dry red wine that is smooth and not too tanniny. It has a slight tobacco note that seems to reel in and bring balance to all the different herbs and fruit notes. This wine would pair extremely well with any tomato-based pasta dish, steak, a Cuban cigar or dark chocolate. It’s high in resveratrol, flavonoids and antioxidants that help prevent cancer and it is heart-healthy consumed in moderation as alcohol helps reduce heart attack and stroke risks.

On average, Sardinians drink two to three 3 oz glasses of wine per day and this is thought to be a contributing reason for their longevity. For my birthday, my girlfriend arranged for the local Hy-Vee to stock this wine. I thought I was going to have a nice convenient supply until it became Hy-Vee’s Registered Dietitian’s top wine pick (see below). Porca vacca! The secret is out.

SC - Copy

So this wine is Pharmacist and Registered Dietitian approved. James Melendez aka “James the Wine Guy” gives an excellent review of this wine in the Youtube video below. He gives it a 9.2 out of 10. I’d give it a 9.4 out of 10 because you are going to have to shell out a lot more money to find a better wine.

Buon Appetito and Salute!


The Sardinian Longevity Diet


I really hoped to have Part 3 of my “Keys to longevity, the Sardinian wine and diet” out today. But life interfered so I am throwing up the white Sardinian flag.

I will admit that this topic of Sardinian nutrition is much deeper, more complex than I anticipated. Why? I am trying to find alternatives and substitutes for their typical diet as many ingredients they use are hard to find or expensive to buy abroad. And the Sardinian diet is pretty radical to the average American diet. I may need to write a book, not a blog, on this subject as I am discovering the deeper and deeper I research this topic.

I am a hospital pharmacist who fills occasionally in on our hospital’s metabolic support/nutrition team. So I may bounce a few things off our Registered Dietitian before “hitting the submit” button so to speak on my next more detailed blog.

My goal is producing a diet and lifestyle modeled after the Sardinians that will extend and improve my–and all of my readers–life and years on earth. So I think you will appreciate the final result when it comes out. I am working on a Sardinian bread recipe that is a big part of their daily diet. I am also experimenting with lower cost versions of the Malloreddus alla Campidanese recipe I published last week.

I will state up front that the most difficult part of transferring to a Sardinian diet for most Americans would be the reduction of red meat. Sardinians typically only eat 4 oz of meat on average per day. That is roughly the amount of meat you get on a Subway sandwich. Ok, maybe a Subway sandwich has an one ounce less meat than 4 ounces but I am a carnivore who descended from carnivores.

The Malloreddus alla Campidanese pasta recipe I shared last week has pork in it but this would be more of a special occasions type dish. See the challenge?

The next challenge is amount of exercise as the Sardinian’s diet is composed of 50-58% carbohydrates but they typically walk twice as many miles (or more) per day than the average American. So their carb intake should be greater. Where is the happy medium?

Barley is another fairly major component of their diet. They typically add this in breads and soups. So I need more recipe research on this topic.

At any rate, I have a lot of great stories and recipes to share in the future but have too little time. Stay tuned and eat more veggies in the interim!

Ciao for now,

Malloreddus alla Campidanese – A Sardinian Delight!


Below is an excellent recipe for Malloreddus alla Campidanese, a Sardinian pasta dish made with ground pork. One of the key spices that really makes this dish is Saffron. I used an online Rachel Ray recipe for this dish as a base and then tweaked it after watching five Youtube videos of Italian chefs making the same dish.

This pasta is a special occasion pasta as Sardinians only eat meat once or twice a week. In fact, this pasta is so special it’s a dish for Matrimony! An excerpt from a Daily Telegraph article:

On her wedding night, a Sardinian bride will parade through town wearing silver jewelery, and carrying a large basket of malloreddus which she has made by hand. She is closely followed by her family until she reaches the doorstep of her betrothed, who will scare off her entourage with rifle-shots. The bride will then enter, to eat her malloreddus from the same plate as her new husband.

Another key to this dish is pasta made from the heartier durum wheat Semolina. Gnocchetti Sardi pasta is harder to find but DaVinci makes a Gnocchi pasta made from durum wheat Semolina that works well and I found this on sale at my grocery store for $1.


This pasta recipe takes about 30-45 minutes to make and feeds 4 adults. 

Malloreddus alla Campidanese


  • 1 pound dry Gnochetti Sardi (you can substitute with Cavatelli or Gnocchi pasta made from durum wheat semolina)
  • 1 cup of chicken stock
  • 3 pinches of saffron threads 
  • 2 tablespoons of extra-virgin olive oil
  • 1 teaspoon fennel seeds
  • 1 pound of coarsely ground pork or mild ground Italian sausage
  • Freshly ground black pepper
  • 1 teaspoon ground sage
  • 3/4 teaspoon crushed red pepper flakes
  • 2 teaspoons paprika
  • 4 cloves garlic, finely chopped
  • 2 small shallots, finely chopped (you can substitute with yellow onions)
  • 1 1/2 cans (28-ounce size) of tomatoes (I recommend San Marzano)
  • Basil leaves (about 10 nice sized leaves)
  • Grated Pecorino Romano cheese (I recommend at least 6 to 8 ounces)
  • Sicilian Sea Salt (you can substitute with Kosher Salt)


You will need a large pot, a smaller sauce pot and a large fairly deep skillet

Heat the chicken stock and two pinches of saffron over medium heat in a sauce pot for about 15 minutes.

While the stock infuses and water comes to boil, heat a large deep skillet with extra-virgin olive oil over medium heat.

Add the fennel seeds and toast for 1 minute.

Add the ground pork, raise the heat to medium-high and season the meat with one pinch of saffron and salt and pepper to taste.

Stir in the sage, red pepper flakes and paprika.

When the meat is brown, add the garlic and the diced shallots and cook together a few minutes more to soften the shallots.

Add the 1 1/2 cans of tomatoes and crush. I recommend draining some of the juice from the cans as it expedites the cooking process. Bring the sauce to a bubble, then reduce the heat and simmer until the sauce thickens. This takes roughly 15 minutes.

While the sauce thickens, bring a large pot of water to a boil over medium heat. Salt the boiling water liberally. Add the pasta once the water comes to a boil. It takes roughly 8-10 minutes to cook Gnochetti Sardi pasta.

Once the sauce has thickened, stir in a few diced basil leaves and some grated Pecorino Romano cheese.

When the pasta is ready, add the infused stock to the sauce. Drain the pasta and toss it in with the sauce and cook for a couple of minutes.

Serve in bowls with freshly grated black pepper and Pecorino Romano cheese. Top off with a few torn basil leaves.

Pair this with Sardinian Cannonau wine.

Buon Appetito!

My next blog will be Part 3 of Keys to Sardinian Longevity.


Keys to longevity Part Two: Sardinian Wine and Diet

There are numerous studies and books on diet and health. Fill in the blanks: _________ is good for you. __________ is bad for you. _________ causes cancer. Sometimes you’ll even see a study that concludes ___________ is good for you and why. Then another study will come out later that concludes that it’s bad for your health and/or causes cancer. How can you make sense of it all?

As I stated in my previous blog, I am more of “What’s working elsewhere and why?” type of guy. This would be Sardinia, an autonomous region of Italy, who has the highest percentage of centenarians (people living 100 years or more) in the world. And specifically male centenarians. Genetics are believed to only play a minor role in their longevity.

Italy ranks 6th overall in the world in average life expectancy (82.7 years) and 5th overall in Health Adjusted Life Expectancy (72.8 years). The Health Adjusted Life Expectancy (HALE) adjusts overall life expectancy by the amount of time lived in less than perfect health. The average American’s life expectancy is 79.3 years and the HALE score is 69.1 years.

So the average Italian is getting about 3 1/2 more quality years of life than the average American. And Sardinians outlive their mainland Italian countryman despite drinking and smoking more.

What are the keys to their longevity?

1) Vegetable-based diet – with emphasis on low-glycemic vegetables (i.e. tomatoes, artichokes, zucchini)
2) Meat once or twice a week – with an emphasis on grass-fed, not grain-fed livestock
3) Bread and pasta – made from whole grains (Barley) or Semolina wheat durum
4) Legumes (i.e. Fava beans and Chickpeas)
5) Pecorino cheese – made from sheep’s milk
6) Wine – dry, red Cannonau wine (high in antioxidants)

This is essentially Sardinians diet and I will go into more depth on this in a future blog as there is a lot of misinformation out there. And I will explain how radical their diet is compared to the average American’s diet and how we can best adapt. I realize that my blog has worldwide readers, that various countries influences our diet and culture, and that the US’s diet and culture influences others. Especially American fast-food. We are all in this together.

Although diet is a huge key to Sardinians longevity, “You are what you eat” as they say, it’s more than diet. It’s also due to lifestyle and environment. I will explain:

Exercise you probably guessed this would be important. The number of steps taken per day by the average American ranges somewhere between 5,117 and 6,540. This equates to 2.5 to 3 miles per day. The average Sardinian walks somewhere between 5 and 8 miles a day. This shouldn’t be surprising, since for centuries sheep herding was the primary profession of Sardinian men. Walking rolling hills, tending to their sheep and goats, this explains why their diet is comprised of 50% carbohydrates.

You don’t really need a gym membership to get the right type of exercise. Sardinians don’t go to gyms, they get exercise naturally by walking and gardening.

StressYep, stress is lower in Sardinia than the U.S. This may be due to the fact that they have been somewhat insulated from the Corporate World that tries to squeeze every ounce of beet juice from the beet. The fact that their work day is often divided by two-hour lunch breaks. A little vino and a nap anyone? And no road rage, traffic jams on their way to work. A Vespa scooter weaves well through traffic.

But seriously, stress is very damaging to your health. I recommend reading this article (link). Stress weakens your immune system, it releases cortisol hormone that increases belly fat, it predisposes you to diabetes, heart disease and digestive problems. Stress increases your risks for heart attack and stroke. Just very bad overall. If you are in a high-stress job or relationship, you’ve got to reevaluate how this may take years off of your life and whether it’s worth it. It’s probably not.

How to reduce stress? Well I am sure that Yoga is good but Sardinians value family and friendships, they talk and vent to each other. The average Sardinian also drinks three to four 3 oz glasses of wine per day with meals. Moderate alcohol intake helps you deal with stress as it is a depressant that slows down the brain and Central Nervous System’s processes. And this leads me to my next common core finding in Blue Zone region longevity that reduces anxiety and stress.

FaithAccording to Buettner’s Blue Zone research, all but five of the 263 centenarians they interviewed belonged to some faith-based community. That works out to be 98%. Denomination didn’t matter. Although it is really hard to quantify, they believe that attending faith-based services adds 4-14 years of life expectancy.

Valuing Elderly & Having a Purpose in LifeThe Sardinian culture respects and looks up to the elders much more than American culture that seems to value youth. Having a purpose in life, something that occupies your day and makes you feel valued, is another key to longevity. I think this becomes more important when someone develops chronic health problems as often happens when we age. If you don’t have something to live for, something to fight for, you won’t live long. I have always believed that the mind is more powerful in a person’s well-being and health than we can ever truly appreciate.

My next blog will go more into detail on the Sardinian diet. I recently made a Sardinian pasta dish that was fantastic. However, I want to make it one more time and fine-tune the recipe before posting it. Stay tuned!

Ciao for now,

Keys to longevity Part One: Sardinian Wine and Diet

On one occasion an expert in the law stood up to test Jesus. “Teacher, what must I do to inherit eternal life?” “What is written in the Law?” Jesus replied. “How do you read it?” He answered, “‘Love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind’; and, ‘Love your neighbor as yourself.’” 

“You have answered correctly,” Jesus replied. “Do this and you will live.”

What does religion have to do with Sardinian wine and their diet you ask? A little more than appears on the surface but I will get into that later. When Jesus said “Do this and you will live,” he was referring to an eternal spiritual life. We don’t have one central figure to tell us how to get the most quality healthy years out of our life on earth…. how to best to achieve La Dolce Vita “the sweet life.” We have numerous authors on the subject, all proposing differing theories and/or diets.

I am more of a “What’s working elsewhere and why?” type of person. I prefer the big picture when it comes to health and diet instead of small picture advice. Fortunately, we have many cultures on earth that we can learn from. One of which, are the Sardinians who have one of the highest percentage of centenarians (people living to 100 years of age or more) in the world. Sardinia is an autonomous region of Italy, the second largest Mediterranean island. Surprisingly, genetics are believed to only play a minor role in Sardinians longevity.


My research pathway took the same route as Dan Buettner, who authored the book “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest.” Buettner studied five geographical regions which who had the highest percentage of centenarians. These are regions were called “Blue Zones.” The five regions studied were Sardinia Italy, Okinawa Japan, Loma Linda California, Nicoya Peninsula Costa Rica and Icaria Greece.

Gianni Pes, a Sardinian scientist who helped coin the term Blue Zone, doesn’t believe there is such a thing as a “longevity gene.” I don’t either. Pes’s belief stems from the fact that there are genetic differences between the populations of the 14 towns that comprise the Sardinia’s Blue Zones. This suggests that environmental and dietary factors play a more important role than genetics.

Below is a Youtube video of a Sardinian family who, in 2012, held the Guinness World record for oldest family in the world.

This blog is the first of four part series. After studying the five Blue Zone regions, I will give my input on what I feel are the most important keys to longevity. This will be more than “Food for life” as I will also provide lifestyle advice, a Sardinian wine review and Sardinian pasta recipe. Stay tuned!