Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living
()
About this ebook
Have you ever wondered why the citizens of the Mediterranean surrounded countries live a healthy and longer life, why age never seem to tell on them and why they rarely complain of any form of illness? The answer to your questions lie in the traditional diet these Mediterranean surrounded countries have adopted.
With numerous health benefits such as; lowering LDL (bad) cholesterol, prevention against Type-2 diabetes, Alzheimer’s, Parkinson’s diseases and fighting cancer, depression, obesity and many heart related disease; the Mediterranean diet has become the most recommended diet for a general healthy living.
Mediterranean Diet For Beginners is a comprehensive guide for beginners who are just starting out on a Mediterranean diet and for those who desire to try new and tasty Mediterranean recipes.
In this book, you will find out the history behind the Mediterranean diet, why the use of olive oil is very important and 100 easy and delicious recipes to cook.
For easier access, each recipe has been grouped under the following subcategories: breakfast, salad, seafood, pasta, soup, chicken, side dishes and vegetable recipes.
Related to Mediterranean Diet For Beginners
Related ebooks
"Mediterranean diet for middle aged people: 40 delicious recipes to make people over 40 years old healthy and fit!" Rating: 0 out of 5 stars0 ratingsThe New Mediterranean Diet Rating: 0 out of 5 stars0 ratingsMediterranean Diet: Mediterranean Diet For Beginners Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook: Mediterranean Diet for Beginners 2020 with 21-Day Meal Plan Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook: Easy and Delicious Mediterranean Diet Recipes to Lose Weight and Lower Your Risk of Heart Disease Rating: 0 out of 5 stars0 ratingsEasy Mediterranean Diet Cookbook: 75 Mediterranean Diet Plan Recipes For Weight Loss And Healthy Living Rating: 3 out of 5 stars3/5Low Carb Dump Meals: Easy and Delicious Low Carb Recipes for Busy People Rating: 0 out of 5 stars0 ratingsMediterranean Diet: 50 Easy Recipes for Healthy Eating, Healthy Living & Weight Loss Rating: 0 out of 5 stars0 ratingsMediterranean Diet Meal Plan & Cookbook: 7 Days of Mediterranean Diet Recipes for Health & Weight Loss Rating: 0 out of 5 stars0 ratingsThe Mediterranean Diet Rating: 0 out of 5 stars0 ratingsMediterranean Appetizer Cookbook: A Beginners Guide to Prepare Simple, Tasty and Healthy Mediterranean Appetizer Recipes Rating: 0 out of 5 stars0 ratingsMediterranean Diet Recipes Book Rating: 0 out of 5 stars0 ratingsGetting Started Losing Weight with the Mediterranean Diet Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook with Color Pictures Rating: 0 out of 5 stars0 ratingsDash Diet 2021: Dash Diet Cookbooks, #1 Rating: 0 out of 5 stars0 ratingsDash Diet for Beginners: The Healthy Way to Start Dash Diet for Weight Loss and Keep It Off Rating: 0 out of 5 stars0 ratingsGluten Free Autoimmune Diet: A Beginner’s 4-Week Step-by-Step Guide With Curated Recipes Rating: 0 out of 5 stars0 ratingsMake Me Gluten-free... The Ultimate Bundle!: My Cooking Survival Guide, #5 Rating: 0 out of 5 stars0 ratingsCooking Together: Real Food for the Whole Family Rating: 0 out of 5 stars0 ratingsSweets by the Season: Low Carb Recipe Magic Rating: 0 out of 5 stars0 ratingsTLC Diet: Manage Cholesterol Counts & Blood Pressure Levels! Rating: 0 out of 5 stars0 ratingsDash Diet A Complete Beginner’s Guide Rating: 0 out of 5 stars0 ratingsLow-Fat Cookies: 85+ Easy-to-Follow Recipes with Nutrition Information Rating: 0 out of 5 stars0 ratingsPaleo Slow Cooking: 16 Delicious Slow Cooker Recipes For Families Rating: 0 out of 5 stars0 ratingsComplete Prediabetes Cookbook Rating: 0 out of 5 stars0 ratings
Regional & Ethnic Food For You
Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking Rating: 4 out of 5 stars4/5Mediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5Joy of Cooking: 2019 Edition Fully Revised and Updated Rating: 4 out of 5 stars4/5The Worst-Case Scenario Survival Handbook: Expert Advice for Extreme Situations Rating: 3 out of 5 stars3/5Korean Home Cooking: Classic and Modern Recipes Rating: 5 out of 5 stars5/5The Prairie Homestead Cookbook: Simple Recipes for Heritage Cooking in Any Kitchen Rating: 5 out of 5 stars5/5One Bowl Meals Cookbook Rating: 4 out of 5 stars4/5The Official Downton Abbey Afternoon Tea Cookbook Rating: 4 out of 5 stars4/5My Prairie Cookbook: Memories and Frontier Food from My Little House to Yours Rating: 4 out of 5 stars4/5The Foxfire Book of Appalachian Cookery Rating: 5 out of 5 stars5/5The Tucci Cookbook Rating: 4 out of 5 stars4/5The Everlasting Meal Cookbook: Leftovers A-Z Rating: 5 out of 5 stars5/5Mediterranean Diet: A Complete Guide: 50 Quick and Easy Low Calorie High Protein Mediterranean Diet Recipes for Weight Loss Rating: 0 out of 5 stars0 ratingsTaste of Home 201 Recipes You'll Make Forever: Classic Recipes for Today's Home Cooks Rating: 5 out of 5 stars5/530 Day Mediterranean Diet Meal Plan: Ultimate Weight Loss Plan With 100 Heart Healthy Recipes Rating: 4 out of 5 stars4/5The Ultimate Mediterranean Cookbook Over 100 Delicious Recipes and Mediterranean Meal Plan Rating: 0 out of 5 stars0 ratingsEveryday Slow Cooking: Modern Recipes for Delicious Meals Rating: 5 out of 5 stars5/5The Flavor Equation: The Science of Great Cooking Explained in More Than 100 Essential Recipes Rating: 5 out of 5 stars5/5I Can Cook Vegan Rating: 0 out of 5 stars0 ratingsBowl: Vegetarian Recipes for Ramen, Pho, Bibimbap, Dumplings, and Other One-Dish Meals Rating: 3 out of 5 stars3/5Marcus Off Duty: The Recipes I Cook at Home Rating: 0 out of 5 stars0 ratingsModern Mediterranean: Easy, Flavorful Home Cooking Rating: 0 out of 5 stars0 ratingsThe Everything Mediterranean Diet Book: All you need to lose weight and stay healthy! Rating: 4 out of 5 stars4/5The Everything Mediterranean Instant Pot® Cookbook: 300 Recipes for Healthy Mediterranean Meals—Made in Minutes Rating: 0 out of 5 stars0 ratingsReady or Not!: 150+ Make-Ahead, Make-Over, and Make-Now Recipes by Nom Nom Paleo Rating: 4 out of 5 stars4/5The Supper of the Lamb: A Culinary Reflection Rating: 5 out of 5 stars5/5Matty Matheson: A Cookbook Rating: 0 out of 5 stars0 ratingsSouthern Grit: 100+ Down-Home Recipes for the Modern Cook Rating: 4 out of 5 stars4/5
Reviews for Mediterranean Diet For Beginners
0 ratings0 reviews
Book preview
Mediterranean Diet For Beginners - Bruna Palerma
Tomatoes
INTRODUCTION
The Mediterranean diet is not just a diet, it's a way of life, a way of life deeply rooted in the coastal cuisines of countries such as Italy, Greek, Spain, Turkey, France and other Mediterranean surrounded countries.
With benefits such as weight loss, reducing LDL cholesterol, protection against heart diseases, type-2 diabetes, cancer, fight against Alzheimer’s & Parkinson’s disease admits many other, the Mediterranean diet has become one of the world's healthiest, popular and recommended diets.
Based on the local foods consumed by the citizens of these Mediterranean countries, this diet is diverse, full of color, healthy and nutritional diet. If you want to lose weight or live a heart healthy life, the Mediterranean diet is the best choice of diet.
PART 1 - THE MEDITERRANEAN DIET PRIMIER
CHAPTER ONE
What Is Mediterranean Diet?
A typical Mediterranean diet meal consists of whole grains, plant-based, healthy fats, few poultry foods with an occasional glass of wine. The Mediterranean diet is a diet that is full of flavor, color and texture, it is different from other regular meals and contains a balanced nutritional ingredients needed for the sustenance of the body.
The Mediterranean diet is a diet based on the eating habits of the countries that surround the Mediterranean Sea; enrich with nuts, fruits, olive oil, vegetables, whole grains, lean animal protein with few quantity of red meat. Top medical experts and professionals have accepted this diet as a recommendation for weight loss program and a general healthy living style.
In the Mediterranean diet various healthy fats such as polyunsaturated fat which can be gotten from specific type of fish and shellfish, monounsaturated fat that is derived from olive oil is being encouraged, while unhealthy fats like saturated fats and trans fats, which are usually present in red meat and processed foods should be avoided as much as possible. Even though a Mediterranean diet requires a lot of plant-based diets, it cannot be categorized as a vegan or vegetarian diet because the consumption of fish, shellfish, little bit of poultry are involved.
History Of Mediterranean Diet
The Mediterranean diet is patterned along the coastal cuisines of the countries that are bordered around the Mediterranean Sea, countries such as France, Greece, Italy, Northern Africa, Spain and Turkey.
Although the Mediterranean diet has been around for thousands of years in Italy and its surrounding countries, the diet didn't gain any recognition until early 1990s even though it was publicized by Angel and Margaret Keys in 1975.
The Mediterranean diet is not just a fun and clean way of eating but also an effective way to lose weight and lower inflammations which lead to life threating diseases. It was not until Walter Willet, a Harvard University doctor released his version of the Mediterranean diet that people started to understand it and it began to gain mainstream recognition.
Why Olive Oil?
Almost all nutrition researcher has associated some of the health benefits of the Mediterranean diet to a vast quantity of olive oil content present in most dishes. Olive oil is one of the few foods that contains omega-3 fats. Some scientific evidence propose that the risk of coronary heart disease may be reduced by eating about 2 tablespoons of olive oil on a daily basis due to the monounsaturated fat present in olive oil.
Olive oil also has a very high composition of phenols compound, which are effective that can reduce inflammation. Olive oil majorly consists of monounsaturated fatty acids including oleic acid, which is the most important of all. Oleic acid, when compared to other refined trans-fats, vegetable oils or hydrogenated fats is known to be very heart-healthy in a lot of different ways. According to various studies, monounsaturated diets also help to reduce LDL cholesterol, increase HDL cholesterol and reduce triglycerides more than heavy carbohydrate diets do.
Daily amount of olive oil consumption depends on your specific calorie needs and diet but it is generally recommended to take in 1-4 tablespoons daily. Research has shown that dieters in the Mediterranean area most likely consume within 3-4 tablespoons daily.
CHAPTER TWO
Benefits Of Mediterranean Diet
According to various research, the Mediterranean diet has numerous health benefits, from preventing Alzheimer’s and Parkinson’s, reducing LDL cholesterol and protecting the development of heart related disease, depression, type-2 diabetes, cancer, obesity and metabolic complications obesity.
Below are some of the major health benefits that can be gotten from embarking on Mediterranean diet.
Protect Against Type-2 Diabetes
Maintain Heart Health
Lower the Risk Of Alzheimer's & Parkinson's Disease
Effective & Healthy Weight Loss
Fight Against Cancer
Protects Cognitive Health
Fight Against Inflammation
Improve Skin Health
Increase Longevity
Getting Started With Mediterranean Diet
The idea of fully switching from a regular diet to a Mediterranean one might be a little overwhelming so instead of going all out and swapping your American rich diet for a Mediterranean one you can start out by adding one Mediterranean diet to you plate per meal.
I have listed out some necessary steps you need to consider if you want to make the switch to Mediterranean diet easy and effective.
Replace your cooking oil with olive oil.
Consume a lot of fish
Eat more of vegetables
Add whole grains to your daily dish
Replace regular snacks with nuts
Have some fresh fruits for dessert
Take a minimum of 1 glass of red wine a day
Eat with family and friends
CHAPTER THREE
What To Eat Regularly
Vegetables
Fruits
Nuts & Seeds
Legumes
Tubers
Whole Grains
Fish & Seafood
Herbs & Spices