Dave P. Adams - The Complete Mediterranean Diet Cookbook For Beginners
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The Complete Mediterranean Diet Cookbook For Beginners Healthy and Easy Recipes for Every Day BONUS: incl. 10 Steps to Lose 10 Pounds in 2 Weeks You want to learn some important things about equipment and usage? You want to lose weight immediately? You want to eat healthy and save time in the kitchen with easy, set-and-forget recipes? You want to make your evening with friends perfect? You need a big variety of recipes for different occasions? You want to know how you can serve your family and friends healthy and delicious recipes every weekend?Why is it that people living in the Southern regions of Spain, Italy, and Greece seem to live a longer and happier life, than those in the Western or Northern parts of Europe? The answer is that they have a unique easting lifestyle we have come to know as the Mediterranean diet. We know that for many people this answer is not a good enough explanation, but it is incredible how a healthy and balanced diet can change your life for good. Throughout this cookbook, we will take care to give you a deep insight on what the Mediterranean diet actually is, how it can be of benefit to you, and follow it all up with an array of recipes to get you started!..The Complete Mediterranean Book focuses on following areasWhat is The Mediterranean Diet? The Mediterranean Diet: Getting Started How do you maintain a large weight loss? How to get started? What do I need? A big variety of recipes for breakfast, lunch, dinner, snacks, desserts & more 10 steps to lose 10 pounds in 2 weeksCongrats on finding this book! In it, you will find plenty recipes for the Mediterranean diet. Whether you are just beginning your cooking journey, or you are a seasoned pro, you will find something to suit your skill and tastes in this book. Each recipe is easy to cook with clear explanations and simple steps, but it also offers a few twists and tricks to spice it up. Plus, you will find insights and ideas that will make your cooking experience more exciting and enjoyable. You can find new culinary possibilities, so grab it while you can! Dont miss out on this chance to grow your repertoire and create delicious dishes in the comfort of your own kitchen. So what are you waiting for? Choose a recipe and get started... enjoy!
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Dave P. Adams
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The Complete Mediterranean Diet Cookbook For Beginners
Healthy and Easy Recipes for Every Day incl. 10 Tips on how to lose 10 Pounds in 2 Weeks
[1 st Edition]
[Dave P. Adams]
Copyright [2019] [Dave P. Adams]
All rights reserved
All rights for this book here presented belong exclusively to the author.
Usage or reproduction of the text is forbidden and requires a clear consent of the author in case of expectations.
Usage or reproduction of the text is forbidden and requires a clear consent of the author in case of expectations.
ISBN 9781691838844
Table of Contents
INTRODUCTION
Why is it that people living in the Southern regions of Spain, Italy, and Greece seem to live a longer and happier life, than those in the Western or Northern parts of Europe? The answer is that they have a unique easting lifestyle we have come to know as the Mediterranean diet. We know that for many people this answer is not a good enough explanation, but it is incredible how a healthy and balanced diet can change your life for good. Throughout this cookbook, we will take care to give you a deep insight on what the Mediterranean diet actually is, how it can be of benefit to you, and follow it all up with an array of recipes to get you started!
What is The Mediterranean Diet?
If you enjoy looking up articles that relate to health, fitness, and nutrition, you probably saw the Mediterranean diet being mentioned in a positive light. There is a good reason for it as numerous studies have shown that eating such a diet comes with a number of benefits, including reduced risks of certain diseases. To make things clear, these were not some studies that were doing research solely on the meal plans without people trying them out, on the contrary. The groups often included people that were at a high risk of cardiovascular or Alzheimers/Parkinsons disease. What these studies concluded is that those who ate a Mediterranean diet reduced their risk by at least 30%. But why is that and how can such a meal plan benefit your health?
The idea of the Mediterranean diet dates back to 1960s when it was compared to the one that was common in the USA. That is where the above mentioned Gina Crawford quote comes from. It was quite fascinating to see that people living in a particular region were much healthier, even though they were poor and didnt have much to spend on food, unlike the wealthier people in New York. This was mostly prescribed to the low-stress lifestyle that they were living, and a diet based on eating a lot of unsaturated fat and plant-based food. The whole idea surrounding the Mediterranean diet is the opposite of what studies suggested until then, where fat was seen as the number one threat to get cardiovascular disease and, of course, obesity. Apparently, people living in Italy, France, Spain, Greece, and northern parts of Africa proved these researchers wrong. In fact, its the sugars that should be avoided, while getting more omega 3 and omega 6 rich products should be the core of your diet. This all brings us to a realization that living by a Mediterranean meal plan means eating more plant-based foods, such as fresh fruits, vegetables, and nuts, as well as fish and eggs in moderation. As you can see, meat takes almost no part in this concept.
One of the greatest things about following the Mediterranean diet, is that it is in no-way restrictive. In fact, you will feel like you are doing cheat meals all day every day. As long as you have some time and enjoy cooking, the food common for this plan is going to become your favorite. You will get the opportunity to introduce it to other people, by cooking a nice Mediterranean plate, highlighted by, for example, ruby salmon, spinach and asparagus, some olive oil coated bread and a nice glass of red wine. The whole idea around the Mediterranean diet is to enjoy your food and eat it slowly, preferably with a group of family members or friends. As the old Latin proverb says Festina lente, which loosely translates to dont rush, take your time and get it right . While wine is a regular feature of this meal plan, due to it being rich in antioxidants, you should preferably make water your number one drinking priority. Staying hydrated, especially after a fibrous meal, is key to a healthy digestive tract. You should also know that food is just one part of the Mediterranean diet. The other part requires some kind of physical activity afterward. Whether it is going for a light walk, or doing some gardening, it will help you digest the food and aid other bodily functions.
The Mediterranean diet is very pretty and more colors your plate features, the better. While this diet doesnt include a lot of meat, it is in no way bland or tasteless. It ensures the perfect balance between fat, carbs, protein, and micronutrients including vitamins and minerals. Before we get into the main benefits of following this meal plan, it is important to discuss what the risks of an unhealthy diet are. From what some American studies suggest, the number one cause of obesity and premature death is a diet high in sugars and saturated fats, as well as lack of physical activity and too much stress. All this leads to an increased risk of diabetes, Alzheimers, Parkinsons and cardiovascular problems. How do saturated fat and sugars endanger your cardiovascular health? By upping the levels of LDL while keeping the good cholesterol (high-density lipoprotein) levels low. Now that we know the root of obesity and other risks, it is much easier to address the problem and treat it with certain habit changes. With this in mind, there are more than a few benefits related to physical health that accompany the Mediterranean diet.
First of all, a diet rich in plants and fish is ideal from a holistic perspective, as it is seen to be a perfect fit for our digestive tract. People often wish to get in shape and while the Mediterranean diet doesn't revolve around weight loss, it is one of the simplest ways to do so. By cutting back on sugars and saturated fats, and eating more plants and unsaturated fats, you will increase your metabolism and limit the number of calories you eat. The reason? Whole grains, vegetables, fruits, and nuts are high in fiber, which keeps you full for a longer time, therefore decreasing your appetite, which is the absolute opposite to what sugar and simple carbs do to your body. A sugary/high carb meal results in huge energy spikes, then cravings just an hour later, so you eat again. So the first benefit of the Mediterranean diet is effective weight management and a healthier GI tract. Along with that, the type of food present in this meal plan keeps glucose levels in track, and increases the levels of the high-density lipoprotein cholesterol, more commonly known as the good cholesterol. This then reduces the chance of a potential heart attack and keeps high-blood pressure at bay. Not to forget, it is one of the best diets to do if you simple want to improve memory and general brain health. This is because of the many fresh fruit and nuts that are rich in omega 3 and omega 6 fats, which abound in this eating style. These fats are known to contribute to a better focus and memory, along with reducing chances of Alzheimers and Parkinsons disease. Last but not least, following this food concept, along with light physical exercise, you will be more energized and effectively get on with your daily routine.
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