Kimberly A. Tessmer - The Complete Idiots Guide to the Mediterranean Diet

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Table of Contents

Introduction

Have you been curious about trying the Mediterranean diet but not quite sure where to start? Do you want to skip all of the scientific mumbo jumbo and get right to the heart of the matter? Then this book should be your starting point. It will help to spell out all aspects of this ever-popular heart-healthy diet in terms everyone will understand. It is full of practical information, tips, and advice. And lets not forget the mouthwatering recipes and corresponding meal plans that will help get you started immediately.

After reading this book, you will come away with not just an understanding of what the Mediterranean diet is all about and how to follow it, but also with a much stronger understanding of good nutrition and how it is related to your health. This book was written for the person who wants to live a longer and healthier lifeand we would guess thats most of us. If you are ready to make changes and take control of your life and your health, then this is the book for you!

How Weve Organized This Book

To help make this book easy to follow and use, we have divided the chapters into four different parts. Each part brings its own unique information to the book and helps guide you easily through the vast information that surrounds the Mediterranean diet.

Part 1, Eating the Mediterranean Way, gets right into the background of the Mediterranean diet and what makes it Mediterranean. We explore all of the health benefits that this diet has to offer. There is something for everyone to relate to, whether you already have health issues or you just want to lower your risk for health issues. You get the inside scoop on all the food groups that make up the Mediterranean Diet Pyramid along with their Mediterranean guidelines. The Mediterranean diet isnt just a diet. You discover all aspects important to this style of eating from food to lifestyle.

Part 2, The Basics of the Mediterranean Diet, provides you with the tools and knowledge you need to make this diet your own. We show you how the Mediterranean diet stacks up against other popular diets you may have tried, have thought of trying, or have heard of. If you are considering using this diet not only for good health but to lose a few extra pounds, this part spells out the strategies you need to be successful. Helpful tips get you started in transitioning your current diet to more of a Mediterranean style. We take a comprehensive look at all of the foods and beverages associated with the Mediterranean diet, including olive oil, whole grains, fruits, vegetables, fish, seafood, nuts, seeds, legumes, meats, eggs, dairy products, and red wine.

Part 3, Treasures of the Mediterranean Diet, provides you with the knowledge to understand what is in the foods of the Mediterranean that make them so health-promoting. This part examines the facts on the macronutrients, including fats, carbohydrates, and protein; it also takes a look at fiber. You become very familiar with the micronutrients including vitamins, minerals, antioxidants, and phytonutrientsall the nutrients you knew were healthy but werent quite sure why. This part answers your questions and helps you to make the food and nutrition connection and how it all relates back to the health benefits of the Mediterranean diet.

Part 4, Savor the Flavors of the Mediterranean, starts out by exploring the many herbs and spices associated with the Mediterranean that add not only their unique flavor but also health benefits to your foods. We include fabulous and tasty recipes that incorporate many of the foods, beverages, herbs, and spices we discuss in the book. These recipes help bring it all together, giving you the ability to create healthy dishes that incorporate Mediterranean health benefits. We then use these recipes to create four weeks of seasonal meal plans that will aid you in starting this amazing diet immediately and making it part of your everyday life.

Extras

As you read through the book, you will notice bonus boxes that contain definitions, tips, warnings, and miscellaneous information to help in your understanding of the subject matter.

DEFINITION

These boxes provide you with definitions that are relevant to the topic at hand.

TO YOUR HEALTH

Check these boxes for tips that impact your health on everything from foods to the nutrients they contain.

GOOD TO KNOW

These boxes contain warnings you should keep in mind when it comes to foods or your health.

HEALTHY MORSELS

These boxes are full of tidbits of information that might just be a surprise to you.

Acknowledgments

From Kimberly:

I want to extend a special thank you to my co-author Stephanie Green, RD, who worked so diligently with me to pull this book together. Thank you for all of your long, hard work and expertise! It was a complete pleasure to work with you.

A special thanks to my literary agent, Jessica Faust, and her crew at BookEnds, LLC, for making this project happen and for making the entire process run so smoothly.

Many thanks to people who lent their expertise: Nour El-Zibdeh, RD; Aphrodite Dikeakos, MS, RD; and Jo Ann Hattner, MPH, RD.

I am grateful to Birthe Creutz, Director of Finance and License Manager, at Oldways Preservation Trust (www.oldwayspt.org) for granting us permission to use several images in the book and for working with us to get just the right ones.

On a personal note, I want to dedicate this book to my two favorite girls. In loving memory of my beautiful and courageous Mom, Nancy Bradford, who always taught and showed me that all things are possible and passed on to me her incredible passion for helping others. And to my wonderful little girl, Tori, who was so patient as I wrote this book and who puts a smile on my face every day. You are the light of my life. A special thank you to my wonderful husband, Greg, for his endless love, support, and encouragement. I couldnt have taken the time to write this book without you! Thank you to my Dad, Don Bradford, and my sister, Sheryl Brodsky, for their constant love, support, and encouragement. A heartfelt thank you to my incredible extended family, my sister-in-law, Lori Milloy, and my in-laws, Fred and Lois Tessmer. Thank you for all the babysitting as well as your love and support. A big thank you to all my friends and family!

From Stephanie:

Much appreciation and thanks to my co-author Kimberly Tessmer, RD, LD, for holding my hand during the process of this book and offering guidance and support.

Big heartfelt thanks to all of my assistants who worked alongside me on the recipes and shopped, chopped, washed, and ate! Joanna Burnett, Linnea Caldeen, Joey Morgan, Lindsay Lvova, and Elizabeth Milburn.

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