Mediterranean Diet Cookbook
The Best Diet Program in The World for a Rapid Weight Loss, Easily Explained, including 530 Quick & Easy Recipes for Busy People and an Incredibly Useful 21-Day Meal Plan
Jennifer Skyman
400 Foolproof Quick & Easy Recipes to Stay Healthy While Eating Amazing Food
130 Recipes Easy to Cook to Stay Fit and Follow a Healthy Eating Every Day. 7 Day Meal Plan Included
Copyright 2021 by (Jennifer Skyman) - All rights reserved.
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Table of Contents
Mediterranean Diet Cookbook
400 Foolproof Quick & Easy Recipes
to Stay Healthy While Eating Amazing Food
JENNIFER SKYMAN
Introduction
T he advancement in science and technology has revolutionized every aspect of our life, including travel means, work out, food access, etc. All these facilities no doubt have lessened our burdens but have affected our health. But most of us are unaware of the cause even though we all are suffering from health issues instigated by the lifestyle entrusted us by modern science. Health problems such as obesity, cardiovascular diseases, diabetes, and mental health toll up with every passing minute in underdeveloped countries and in developing and developed states. Thus, attention needs to be shifted to the factors contributing to elevating the health concern. Top of them is our unhealthy diet schedule and items because a healthy diet is a prerequisite of a healthy mind and soul for the proper working of the body as a whole. The food we eat provides you with the basic ingredients to stay functional and impact your mental health and mood. Research has proved that poor diet complemented with low physical work out and extreme stress affects hormones' production and releases neurotransmitters that are subsidizing in escalating negativity. While on the other hand, a healthy diet imparts good happy feelings supporting you in defending yourself during anxiety and stressful situations. Consequently, dietarians have introduced many diet plans to help us cope with rising health conditions.
The Mediterranean diet name was inspired by the people living around the Mediterranean Sea who use to have the eating habits incorporated in this diet. This diet plan's specialty is that it provides a way to develop a good relationship with food and support developing healthy habits to stay fit and healthy. The Mediterranean is not just a diet plan, but it's a cultural eating habit of people living in the Mediterranean region to stay healthy and strong by including fruits, grains, olive oil, nuts, vegetables, and seafood. This diet encourages fresh and healthy natural edibles with quick and easy preparation, not much frying, and overcooking to keep their national values intact.
Due to our busy and hectic lifestyle, we cannot spend hours in the kitchen for preparing healthy meals rather prefer quick and easily accessible, and that is fast food that gives you short term benefit but in long terms deteriorate your health. Alternatively, the Mediterranean diet gives you the same easy and quick meals but benefits you in the short and long terms. Mediterranean diet leaves it up to you to count the calorie intake; it provides you with the pyramid to follow to stay healthy and active
Chapter 1: What is Mediterranean Diet
M editerranean diet is focused on conventional foods that people used to prefer back in 1960, in countries such as Italy and Greece.
Researchers found that, in comparison to Americans, these individuals were remarkably healthy and had a low risk of many lifestyle diseases. o Several researches have already proven that loss of weight can occur by following Mediterranean diet and help avoid heart problems, premature death, strokes and type 2 diabetes
As there are many countries across the Mediterranean Sea and people in various places could have consumed different diets, there is no best way to adopt the Mediterranean diet.
The dietary pattern usually recommended in research that say it's a safe way of eating is mentioned in this article. Take all of this, not something set in stone, as a general guideline. The strategy can be adapted to your individual desires and wishes.
Share What to Eat
- Vegetables
- Seeds
- Legumes
- Potatoes
- Whole grains
- Breads
- Fruits
- Nuts
- Herbs
- Spices
- Fish
- Seafood and extra virgin olive oil.
What to Eat Moderately:
- Poultry
- Eggs
- Cheese and yogurt .
What to Eat rarely
What Not to eat
- Added sugars
- Processed meat
- Sugar-sweetened beverages
- Refined grains
- Refined oils and other highly processed foods.
What to Drink
In a Mediterranean diet, water can be the go-to beverage. There are also moderate levels of red wine in this diet, about 1 glass a day.
This is however, entirely voluntary, and someone with alcoholism or issues regulating their intake should avoid wine.
Even, coffee and tea are absolutely appropriate, but sugar-sweetened drinks and fruit juices that are very rich in sugar should be avoided .
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