E.A. Rios - The Mediterranean Diet For Beginners

The Mediterranean Diet for Beginners

The #1 Healthiest, Easiest and

Best Overall Diet to Follow

By E.A. Rios

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Disclaimer

This book has been written for information purposes only. In addition, every effort has been made to make this book as complete and accurate as possible.

However, there may be some mistakes in typography or content within this book. In addition, this book provides information only up to the publishing date. Therefore, this book should only be used as a guide.

The purpose of this book is to educate you about the Mediterranean Diet. The author and the publisher do not warrant that the information contained in this book is fully complete and shall not be responsible for any errors or omissions.

The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this book.

I ntroduction

Many people panic at the idea of cancer, but the truth is that heart disease kills more people every year than the top ten cancers combined.

Every year, around 390,000 men and 271,000 women will have a heart attack. In addition, fifty-percent of women will die within a year of having a heart attack.

If you care about your own health, or that of someone you love, its time to start living a heart-healthy lifestyle.

And guess what?

A healthier lifestyle will be protective against many illnesses including cancer.

In this book you will learn how the Mediterranean Diet can help resolve a lot of your health problems.

It is important to state that a person may suffer from severe health problems as a result of a lack of proper nutrition and a lack of exercise.

However, this book will guide you through the process of reversing your health problems in a short amount of time in order to live a better and improved life.

Keep in mind that it is not enough to simply read this book. Instead you want to quickly apply what you learn from this book into your life.

Nevertheless, I congratulate you on taking the initiative to improving your life.

Please, enjoy the book.

Chapter 1 Plant-Based Eating

W hat is Plant-Based Eating?

Plant-based eating is simply eating foods that are primarily from plants. These foods include fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans.

Plant-based eating does not mean that you are vegetarian or vegan. In addition, plant-based eating does not mean that you cannot eat meat, dairy or fish.

Instead, plant-based eating simply means that you prefer to eat more foods that come from plants.

S uccess with Plant Based Eating

The Mediterranean Diet is an excellent example of what plant-based eating is.

Although the Mediterranean Diet is considered to be the best diet for Healthy Eating and for Plant-Based Eating , the Mediterranean Diet is also considered to be a flexible diet .

What this means is that the Mediterranean Diet also allows consumption of fish, poultry, eggs, cheese, and yogurt a few times a week.

Overall, the Mediterranean diet offers amazing health benefits such as reducing the risk of heart disease, lowering diabetes and preventing certain cancers.

Ways To Eat More Plant-Based Foods

Here are some tips to help you get started on a plant-based diet:

1. Eat more vegetables. Simply include eating more vegetables in ALL of your meals and this includes breakfast.

A lso, eat a variety of colorful vegetables and make every effort to make your vegetables delicious.

For example, you can make a delicious vegetable smoothie by using a combination of fruits and vegetables.

You can also use a variety of salsas and spices to add flavor to your vegetables.

1. Reduce meat consumption. Simply eat less meat and limit how often you eat meat in a month. Also, use chicken, tofu and fish as alternatives to eating meat.

1. Eat healthy fats. Healthy fats include Extra Virgin Olive Oil, salt-free nuts and seeds, and avocados.

1. Cook primarily plant-based meals. Build all of your meals around beans, whole grains and vegetables.

You can even follow the 80/20 Rule which means that 80 of your meals consist of plant-based foods and 20 percent of your meals can include foods that are not plant-based foods such as chicken, dairy or eggs.

1. Include whole grains in your meals. Start eating more healthy whole grain foods such as oatmeal, quinoa, brown rice and oats. Whole grain foods are full of fiber, reduce the risk of heart disease, fight off diabetes and prevent some forms of cancer

1. Experiment. Eat a variety of plant-based foods by trying and experimenting with new plant-based foods and meals.

Eat a variety of plant-based foods by trying and experimenting with eating different vegetables, nuts, whole grains and seeds. Also, experiment by combing different plant-based foods at every meal.

By experimenting with different kinds of plant-based foods you will come to realize that your meals become more delicious.

1. Fruit and Nuts. A quick snack or small meal can be a simple combination of fruit and nuts. Fruit and nuts are convenient and easy to eat especially when you are short on time.

How to Get Started with Plant-Based Eating

The Easiest way to get started with plant-based eating is to follow the Mediterranean Diet. The reason being is because the Mediterranean Diet is a very easy and flexible diet to follow.

In addition, research shows that the Mediterranean Diet is considered to be one of the healthiest diets in the world.

Another important point to mention is that although the Mediterranean Diet consists primarily of plant-based foods, it is a very healthy diet that anyone can follow whether you are a vegetarian or not.