Ashley Press - 5-Ingredient or less Mediterranean Diet Instant Pot Cookbook: The Complete Mediterranean Diet Guide with Quick, Easy and Affordable Recipes for Your Instant Pot Pressure Cooker
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5-Ingredient or less
Mediterranean Diet Instant Pot
COOKBOOK
The Complete Mediterranean Diet Guide with Quick, Easy and Affordable Recipes for Your Instant Pot Pressure Cooker
By Ashley Press
Copyrights2019 By Ashley Press
All Rights Reserved
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
Legal Notice: The book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author.
Under no circumstance will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purpose only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Reader acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.
Table of Content
T he Mediterranean diet isnt a diet; its a way of eating. If you are looking to lose weight by following a Mediterranean diet and implementing a few lifestyle changes, you will lose those unwanted pounds and discover a healthier way of eating.
What makes the Mediterranean diet different than other diets is that it isnt something to jump on for a few weeks before a wedding or high school reunion to drop a few pounds. The Mediterranean diet is a lifestyle. Changing the way that you look at the culinary experience and how to open yourself up to new tastes and flavors.
In this book, you will learn the history of the diet and the region it comes from, as well as the health benefits including potential lowering of heart disease, cancer risk, diabetes, and the adding of general overall health and well-being.
You will also gain an insight into not only the food with recipes but also some assistance in helping to cook it and how to shop for the best ingredients at the grocery store. Plus, we've included some assistance when you are going out to restaurants with friends or traveling when food options might be limited. We'll help you make informed decisions when you look at the menu to stay within the bounds of your new diet.
And don't worry, we have included 100 recipes for you to start on your path such as tasty breakfast, lunch, and dinner entrees as well some fun snacks and desserts.
And if that isn't enough, we've put together a one-week meal plan for you to start your Mediterranean journey off on the right foot. With one-week Cooking planned out for you, there won't be any stress of "what's for dinner," and you can discover the merits of Mediterranean food without the stress.
However, it takes more than just a healthy diet. You'll also learn ways to change other aspects of your life, including exercise and mental health to create a well-balanced and healthy lifestyle.
T he Mediterranean diet focuses on the consumption of high quantities of fruits and vegetables, a moderate amount of good fats found in olive oil and fatty fish, a good measure of whole grains, nuts, and seeds, and an occasional meal of red meat and poultry.
The traditional Mediterranean diet is said to reflect the eating habits of people living Greece, Crete, and southern Italy in the early part of the 1960s. While the food was first introduced to the American public in 1975, it didn't gain mainstream recognition until the 1990s.
The health benefits of the Mediterranean diet were confirmed by the Seven Countries Study, which was published in 1970. A book-length report about the study followed and was made public in 1980.By 2011, authors were acknowledging the benefits of the Mediterranean diet in weight loss, although it was considered more of a fad diet then.
Today, numerous studies have shown evidence supporting the effectiveness of the Mediterranean diet not just in losing weight but also for overall health.
Various research-based studies have shown that the Mediterranean diet provides necessary nutrients which can aid the body against aging, mental illness, gut ailments, genetic complexities, skin problems, and other diseases. A group of scientists from North America studies the diet regarding its low-fat content and its possible effects. And they found that the diet has proved to be effective in preventing heart diseases and increased the average life expectancies in the studied area.
Living a Healthy Life on the Mediterranean Diet
Long and Healthy Life
The Mediterranean cuisine is often referred to as the healthiest cuisine in the world, and the diet doesnt stray too far away. Because it is based mostly on fresh vegetables and fruits, healthy oils and whole grains, as well as lean meat and seafood, its not hard to see why this diet is considered to be healthy. Mix with a glass of red wine, and youve got yourself a fun, easy-going food.
Strong Bones
Osteoporosis happens when your body is not able to heal the bones appropriately as a result of a deficiency, and much bone is lost, while very little bone is made, or both.As a result of this condition, bones become fragile and may break from a fall or in more dramatic cases, simple bumps or sneezes.
The high level of healthy fats and olive oil provides nutrients that can help with bone density. In a research printed in the JAMA Internal Medicine journal, scientists studied 90,000 women with an average age of 64. The women had fewer occurrences of bone breakage and a lower rate of osteoporosis.
Healthy Heart
Scientific evidence easily connects good heart health with certain foods, mainly vegetables, fruits, olive oil, and nuts. The Mediterranean diet has it all!
The Mediterranean diet is all about highlighting healthy fats. Instead of using the usual Cooking oil, the diet uses olive oil, which contains healthy fat that is good for the heart. With that said, the Mediterranean Diet can help decrease your risk of heart failure.
A Mediterranean diet consists of food with monounsaturated fats like olive oil rather than saturated fats like butter.
The Mediterranean diet naturally includes most of the essential diet changes that would keep your heart in tip-top shape.
Weight Loss
Although the main focus of this diet is not weight loss, it will surely help with it if thats what youre looking for. Here is the point of view: fresh, clean food combined with whole grains, good fats, less sugar, and plenty of liquids coupled with copious amounts of exercise. By transitioning to healthy foods and a healthy lifestyle, youll shed pounds without causing drastic imbalances in your body. Also, it is known that plant-based diets like the Mediterranean diet help lose weight. The mere fact that you stopped eating junk food and processed food with sugar and unhealthy fats is already a perfect start to weight loss!
High Blood Pressure
The healthy fats found in the Mediterranean Diet are probably one of the keys to the lower blood pressure rates found in people following this eating pattern. These healthier fats include the monounsaturated fats found in olive oil and some nuts and the omega-3 fats found in most fish.
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