The Mediterranean diet plan is basically based on the diet plan followed by the people of Greece and Italy in the 1960s. The diet primarily consists of food items predominantly eaten by natives from that region such as generous helpings of fruits, vegetables, pasta, and rice and a limited quantity of red meat. There are alleged reports that swear by this diet plan's ability to help one reduce weight,  prevent strokes, type 2 diabetes, premature death, and heart attacks. There is no such exact diet plan because around the Mediterranean Sea, there are many countries and the people of those countries have a diverse palate influenced by indigenous produce and their culture. In this article, you will get dishes and foods that you can include in your Mediterranean diet menu in order to make it healthier.

The basics of a Mediterranean diet
Here are some of the some of the basic foods that you should include in your Mediterranean diet menu:

• Foods you must eat regularly: Vegetables, legumes, bread, whole grains, extra virgin olive oil, fruits & nuts, fish and seafood, seeds, herbs, and spices
• Foods to eat in moderation: Eggs, cheese, poultry, and yogurt.
• Foods to eat rarely: Red Meat
• Foods to be avoided: Sugary dishes, added sugars, refined grains, processed meat, and refined oils

Food items you need to abstain from while on the diet:
These are some of the unhealthy foods that you should not have in your Mediterranean diet menu:

• Added sugar: Candies, soda, ice cream, and other related sugary foods
• Refined grains: Pasta prepared with refined wheat and white bread
• Refined oils: Canola oil, soybean oil, and cottonseed oil
• Trans fats: Margarine and other processed foods
• Processed meats: Sausages and hot dogs, among others

Food items that should be included in the Mediterranean diet:
There is no exact definition of what a Mediterranean diet comprises since the region is made up of different countries that have varying culinary preferences. One thing that most people can agree on though, is that the diet is undoubtedly healthy and leads to the people having fewer health issues than those consuming a diametric one. The diet focuses on eating lesser red meat and instead stresses mainly on fresh fruits and vegetables. It is also highly recommended to include fish and seafood twice a day in your diet plan. The following are some of the foods that should be included in your Mediterranean diet menu:

• Vegetables: Tomatoes, kale, broccoli, onions, spinach, carrots, and peaches.
• Fruits: Bananas, apples, oranges, strawberries, pears, dates, grapes, melons, and figs.
• Legumes: Beans, lentils, peas, peanuts, pulses, and chickpeas.
• Nuts and seeds: Walnuts, almonds, macadamia nuts, cashews, and hazelnuts
• Tubers: Sweet potatoes, potatoes, yams, and turnips.
• Whole grains: Brown rice, barley, oatmeal, corn, buckwheat, and whole grain bread.
• Seafood and fish: Sardines, salmons, trout, mackerel, tuna, shrimp, clams, oyster, and crab.
• Poultry: Duck, chicken, and turkey.
• Eggs: Quail, duck, and chicken.
• Dairy: Yogurt, cheese, and Greek yogurt.
• Herbs and spices: Garlic, mint, basil, rosemary, nutmeg, sage, pepper, and cinnamon.
• Healthy fats: Olives, extra virgin olive oil, avocado oil, and avocado

Things you can drink while on a Mediterranean diet:
Water is the best beverage to accompany a Mediterranean diet.Also, you can choose to have one glass of red wine per day. You should remember that the consumption of red wine is absolutely optional and those who prefer eschewing any kind of spirit or are not very confident in their ability to stick to just one glass can forego it completely. Tea and coffee are some of the beverages that are completely acceptable in a Mediterranean diet menu. When you are taking tea or coffee make sure that you avoid taking too much sugar. Also, steer clear from beverages and juices with added sugar, or packed fruit juices since they are incredibly high in sugar content.

Below is an example of a basic Mediterranean diet chart for one week but keep in mind that this is in no way a chart to be followed without first consulting a dietician or nutritionist because every body has different nutrient requirements and not fulfilling those can lead to grave results.

Monday

• Breakfast: Strawberries and oats with Greek yoghurt
• Lunch: Any form of pasta
• Dinner: Boiled salmon, brown rice, and vegetables

Tuesday

• Breakfast: Oatmeal
• Lunch: Tuna salad
• Dinner: Salad made with tomato, feta cheese, and olive

Wednesday

• Breakfast: Omelette with vegetables and one fruit
• Lunch: A whole grain sandwich made with vegetables and cheese
• Dinner: Lasagne

Thursday

• Breakfast: Sliced fruits with yogurt
• Lunch: Lasagne
• Dinner: Boiled salmon, brown rice, and vegetables

Friday

• Breakfast: Omelette with vegetables, fried in olive oil
• Lunch: Strawberries and oats with Greek yogurt
• Dinner: Salad with grilled lamb and baked potato

Saturday

• Breakfast: Oatmeal
• Lunch: Sandwich with vegetables and cheese
• Dinner: Whole wheat pizza with cheese, vegetables, and olive toppings

Sunday

• Breakfast: Omelette with vegetables and olives
• Lunch: Whole wheat pizza with cheese, vegetables, and olive toppings
• Dinner: Vegetable salad with potato and grilled chicken. You can have fruits for dessert as well.Snack items to have in between meals 
• Greek yoghurt
• Nuts
• Fruit
• Carrots
• Grapes
• Apples

This is a sample list of what a typical Mediterranean diet looks like, but consulting a proper dietician can help you adjust it according to your needs.

The versatile 2017 Toyota Highlander ranks top in the mid-size SUV segment. It has a ton of family friendly features along with a roomy cabin, is user-friendly and has an amazing list of safety features too. It has performed well in crash tests and packs in more power in the form of the V6 engine along with bolder styling and excellent fuel economy. Smart features in this SUV:

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Dental health is an essential part of your well-being. Scheduled visits to the dentist ensure healthy teeth and prevent the onset of serious gum conditions. However, dental office visits can get expensive, with bills going up to hundreds or thousands of dollars. This is where the importance of dental insurance comes in. So, if you are thinking about getting dental insurance but don’t know where to start, we’ve got you.  What is dental insurance? Before we talk about the top dental insurance plans, let’s understand what dental insurance is. Like any other insurance, dental insurance covers the cost of most dental treatments. It usually includes preventive dental care and helps you access procedures such as fillings, bridges, crowns, and oral surgeries.  Top five dental insurance plans If you are in the market looking for dental insurance plans, this article will help you select one, depending on your needs. Here’s a round of the top dental insurance plans: Guardian Direct’s Diamond plan Guardian Direct’s Diamond plan is one of our top picks when it comes to the top dental insurance plans. It offers almost 50 percent of the major work coverage on preventive, basic, and major dental works and covers the cost of implants and orthodontic treatments. The Diamond Insurance plan gives full coverage for all issues related to dental health. This includes cleanings to more extensive procedures. You can even add coverage for teeth whitening at just $500 annually. This plan starts at a maximum payout limit of $1,500 for the first year. Its monthly premium depends on the city you live in.  Delta Dental PPO plan Delta Dental, one of the largest providers of dental benefits, covers more than 150,000 dentists across the country. The PPO (preferred provider) plan allows you to get access to dental care without making a dent in your wallet. Once you opt for this plan, you can access your preferred dental office and pay a percentage of the fee. Delta Dental will take care of the remaining amount. Humana Dental Loyalty Plus This is an excellent plan to save on out-of-pocket dental expenses. You can choose any dental office, whether network or non-network, and get coverage on preventive services. There is no waiting period, and the coverage is a one-time deductible.  Cigna Dental 1500 Cigna is a global health company that offers one of the top five dental insurance plans. The Cigna Dental 1500 plan covers preventive and diagnostic care. It offers $0 for in-network preventive services and routine dental check-ups every six months. It has a low average monthly premium and offers great lifetime benefits for all kinds of major and minor dental work. To access the benefits of this plan, you don’t need referrals and can access more than ninety thousand dentists in the country.  Ameritas Hollywood Smile Premier Ameritas dates back to the 19th century. It has offered dental insurance since the 1950s, and Hollywood Smile Premier is one of its most beneficial plans. The acceptance is automatic if you meet the general eligibility requirements. This PPO plan covers most dental care services, including examinations, cleaning, crowns, and dentures.  With this, you can choose the plan most suitable for enjoying great dental and overall health. Just take into account the waiting period, coverage, and monthly premiums. 

Samsung is a renowned brand that has left its mark in whichever field it has ventured into. Samsung manufactures some amazing products like washing machine, refrigerators, mobile phones, microwaves, ovens, etc. Samsung has its market worldwide and the products are loved by everyone, the company definitely holds a strong presence in the American market as well. The need and demand for Samsung products have increased manifold in the market and the customers really want to invest in the good products that are manufactured by the company. There's a high demand for almost every product Samsung produces, especially the refrigerators. The company's refrigerators have endeared themselves to the customers due to its quality, features, specifications, and price. One of the most famous refrigerators that Samsung produces is the Samsung direct cool, they are also in high demand most of the time. The Samsung direct cool has some amazing features and specifications. It's a very new and modern technology. The Samsung direct cool provides the best and perfect blend of ultimate performance and modern technology which the consumers love today and prefer buying when it comes to home appliances. The Samsung direct cool refrigerators are the best when it comes to using less power, and this saves us from a heavy electricity bill, as a lot of home appliances use up a lot of power and electricity. These also come with an inbuilt stabilizer which perfectly maintains the required stabilization and voltage. One of the most important features of the Samsung direct cool refrigerators is that it does not require the fanning method for powerful cooling in the refrigerator compartment. The Samsung direct cool refrigerators come in various colours, sizes, capacity and even designs. You can easily find and choose what you prefer and also what looks perfect with your house. Some of the most widely available colors in this range are white, silver, maroon, and black and blue, all of which add finesse to your kitchen. There is a good range available when it comes to the capacity of the Samsung direct cool refrigerators; they generally start from less than 300L going up all the way to more than 649L. So, this makes it very easy for the customer to choose according to their requirement and preference. Some more important features that are available in the Samsung direct cool are its instant cooling, twin cooling, twin cooling plus, metal cooling panel, designated compartments, vegetable rack, egg racks, water and beer compartments, they all have a very stylish crown design and all of them come with energy efficiency and energy star ratings which is absolutely great on part of the company. These refrigerators definitely top all the charts and the market is full of Samsung direct cool.

A healthy blood circulation is necessary to the keep the body fit and healthy. The different parts and pivotal organs of the body are fuelled as an effect of constant blood flow. However, today, a large number of people live an unhealthy and sedentary lifestyle. This way of living has a huge impact on the circulation of blood in the body. The question is, how to improve blood circulation without using unhealthy measures? Consuming circulation-boosting foods is one of the easiest ways to improve blood circulation. Unlike other ways, you do not have to take much effort and merely incorporate these foods into your daily diet. Here are the superfoods and how they improve blood circulation: Orange - The orange fruit is high in vitamin C. This vitamin is found to be an effective blood thinner and thus promotes improved blood circulation through the body. Also, a buildup of plaque in the capillary walls have a grave effect on the circulation of blood and Vitamin C prevents the same. Oranges and other citrus foods such as lemons must be made a part of one's daily diet. Ginger - Ginger is a root that is lauded for its health benefits. It not only aids a healthy process in the digestive system but is an active ingredient that regulates and improves blood circulation. You can chew raw root ginger, or an easy way is to add it to your dishes. However, drinking ginger tea has an great effect on the overall bodily systems. Fatty fish - Fatty fishes like salmon and tuna are excellent for the health of your heart. This fish food contains omega 3-fatty acids that support the cardiovascular system. The fatty acids also promote and improve blood circulation. Dark chocolate - How to improve blood circulation using dark chocolate? Well, this sounds like an absolute treat. But yes, the cocoa in dark chocolate contains flavonoids, this is a substance that has a very good effect in promoting blood circulation. However, apart from dark chocolate, other chocolate treats such as white chocolate do not have a significant effect in the process of blood circulation. For better results, engage in activities like daily exercise, keep the body hydrated and stay away from smoking. Making the above factors a part of your daily routine will have a very significant effect in improving blood circulation. What are you waiting for? Start today!

There is ample proof that a smart TV can be subject to virus attacks by unscrupulous people. Some serious security bugs are being discovered on a daily basis, and a few successful tries to run malicious code to induce unauthorized access were documented on a recent video, the source of which has been kept secret for security reasons. There is also the proof that malware aimed at smart TVs may have the potential to realize root access to the device, install a malicious software package, access and modify configuration data for a different management, remotely access and modify files on TV and hooked up USB drives, access camera and also the mike. There have conjointly been issues that point towards the fact that hackers are also able to remotely activate the mike on a smart TV and be able to tap into personal conversations going on in the vicinity of the Smart TV. In anticipation of a growing demand for a robust antivirus for a smart TV, individual security software package corporations are already partnering with other players in the field of digital TV to find a suitable, sustainable solution. Sophos has partnered with Ocean Blue Software and developed the first cloud based anti-malware system called “Neptune,” while the antivirus company Avira has partnered with digital TV testing company Labwise to research, develop and create software that would protect the smart TVs against potential attacks. Orwellian (a reference to George Orwell and the dystopian world of constant surveillance he depicted in 1984) is the tag that has been given to the privacy policy of the Smart TVs sold by Samsung and has also been compared to Telescreens due to the concerns associated with eavesdropping. The abilities of the Smart TV's abilities such as operating source codes for applications and the unsecured connection to the Internet have been exploited to a great extent by unethical hackers. Information such as IP address data, credit card information, personal user details, and passwords are readily available to the hackers. Unfortunately, even companies tap into these means to collect data for print advertising. One famous case here is that of the enterprise called Vizio.