Kendrick - Mediterranean Diet Cookbook: 105 Kitchen-Tested Recipes for Living and Eating Well Every Day.

vr th fllwng dd, th dtrrnn dt w lw r n th Wtrn wrld. n untr f th wt wr lw t k t u, but n th dd, th rlzd tht th hd dvrd th k t th lxr f Lf. h dtrrnn dt nt nl hld l rl n whlm nd hlth dt, but t hld thm l wght, wr u thr mmun tm, mrvd thr vtlt, nd vn ntrbutd t hlth kn. h dtrrnn dt whl hd bm 'thng' f lgnd. t w th rt t th rt t lng nd hlth lf. n th 1980, th dtrrnn dt w trtng t b tkn rul. t w bng rutnzd, nd th rrh f t w vr rmng. r u fllwng th dtrrnn Dt? f u r fllwng t, u'r lrd njng wndrful w f tng. t bl u r lrd tng hgh-qult hlth dt, nd f u'r tll dubtng whthr wht tht mn, w n hl xln t. r r m vtl bnft nd fw t wll trk t hl u hv ur tml hlth gl v dt. n l r wr tht th dtrrnn Dt vr hlth w t t, but mt f thm m tll nt undrtnd wh thr dt r nt gd t . h dtrrnn Dt h mn mrt fr ur hlth. t nt fd dt lk mn thr dt. t h bn rrtd t hv tv mt n hrt hlth, bll, b muh bttr lftl, nd rdu th rk f dbt. h grt dt t fu n fr lng tm. fr th dt, t vr mmn fr l t blv tht th t t muh nd r tng nutrtn t lw lvl. fr th dt, t vr mmn fr l t blv tht th t t muh nd r tng nutrtn t lw lvl.

Du t hvng rrgulr tng hbt, l n m ut wkl n th hgh lvl f nutrtn th nd t rfrm thr tvt. h nqun hlth u. n hlth u r ud b ml kng nd tng unhlth fd. fr u trt ur dt, u nd t mk ur u r tng hlth nd mk ur u r gttng nugh f th rght nutrtn. f u wnt t trt ur dt, t gd d t gt ur bd nlzd b hn. t mrtnt t knw wht t f tng hbt u r hvng nd xtl whr u wnt t g.

Gt th hn t hk ur wght, hltrl, nd l bld ugr lvl. h dtr l hl u t undrtnd vrd tng hbt nd hl u t gl t rh hlthr lftl b th nd f th d. mntnd bfr, mn l fllw th dtrrnn Dt fr hlth bnft. t bu th rult f th dt r nt nl hlth ml, t gd nutrtn frm nturl ngrdnt, fr hlth lftl, nd t bttr hlth. h dtrrnn dt l rmt tng n mdrtn, tng lwl, nd ltnng t th bd' nd. t gd t hv lttl bt f vrthng, vn th vgtbl u t. h w t mk ur tht u r tng ll f th vtmn nd mnrl u nd. h dt l hgh n frh fd nd vgtbl, u n mk ur u hv hlth drnkng wtr whl u r dtng. h dt l hgh n frh fd nd vgtbl, u n mk ur u hv hlth drnkng wtr whl u r dtng.

Dgtn vr mrtnt whl tng gd dt, nd t mrtnt t k urlf hdrtd. u n drnk lt f wtr whn u trt ur dt nd mk ur tht wtr lw vlbl t u.

h dtrrnn tng rgmn mr thn n tng rgmn. t w f lf. t' mthd f tng t rr n wth full nd ld lf. ndvdul fllwng th dtrrnn tng rgmn hv bn nntd t lwr dngr f lzhmr' mld nd mlgnn, bttr, gnrll kng, rdvulr wllbng, nd n ll-nluv lf xtn. h tng rutn nrrt xndng h f vgtbl nd grn, rgn rdut, r, nd t whl ntrnng ft, ulntng lt wth hrb nd flvr, nd tng fh nd ultr rthr thn rd mt. h dtrrnn tng rgmn dn't ntn tn f rd mt. h dtrrnn tng rgmn dn't ntn tn f rd mt.

Nut r ld f th tng rutn. tht t m, n huld rtrn thmlv t bunh r d. Nut hv hgh mur f ft; hwvr, hgh lvl f ft n't mmrd. Nut r ddtnll hgh n lr, utul rn th um u t. u'll nd t t w frm ltd nut nd ntr mmrd r ugr-td nut. h dtrrnn tng rutn rflt dffrnt dtr ttrn f th ntn l t th dtrrnn , fr th mt rt, uthrn tl, Gr, r, Frn, nd n. u f thr n-f--knd trrtr, th tmhr bltr nw rgn rdut, vgtbl, nd rtn f th wrld' bt fh. h tng rgmn n't ntrd rund ntrnng ur mlt utlztn f ft, rthr, t ntr rund ttlng n mr brllnt dn but th rt f ft u dvur. h tng rutn dbltt ndvdul frm tng trn-ft nd kd ft, th tw f whh hv bn nntd t rnr lln. h tng rutn dbltt ndvdul frm tng trn-ft nd kd ft, th tw f whh hv bn nntd t rnr lln.

Grn utlzd n th dtrrnn tng rgmn r dll ntr grn, whh b nd lrg ntn nxt t n n th mthd f undrbl trn-ft. rd gnfnt f th dtrrnn w f lf; b tht t m, brd ught nt t b nvd n mrgrn r rd. Rthr, th brd tn thr dunkd n lv l r tn ln. h h dwn ltgthr n vru rn nd kd ft rdnrl nntd wth tng brd. Wn um n nrmu jb n th dtrrnn tng rgmn. h ml 5 z. r l f wn fr nbd bnd 65 r ld, fr ndvdul undr 65 l t 10 z. vr d. n th ff hn tht u hv n htr f lqur rln r mu, r vdng nd nd ut xndng lqur mjr t f ur tng rutn. h quvlnt g n th ff hn tht u, f nw, hv lvr r rnr lln. lv l th ntl wllrng f ft n th rt f dt. t rll gv mnunturtd ft, whh th rt f ft tht dr th dgr f LDL hltrl whn ud rthr thn rn r mmrd ft. h "ddtnl vrgn" nd "vrgn" lv l r ndrd t hv xrnd th lt hndlng. h ddtnll hn t ntn th bggt dgr f dfnv lnt mx lbl fr gvng nr rvntn gnt mt. Wht LDL? hltrl mund hvng l wth th trl r trd lqur ubgru f nturl tm. t dlgtd wx trd f ft. t b gmnt f ll lr nd n ntdnt t th rtn f ft-lvnt nutrnt, fr xml, nutrnt D. hr r tw rmr knd f hltrl; DL (hgh-thkn lrtn) nd LDL (lw-thkn lrtn). vn thugh th n't mltl r. vn thugh th n't mltl r.

DL nd LDL r lrtn. h r th vhl mnnt fr hltrl rtl. h r md ut f rtn nd ft. LDL rtl trnrt hltrl frm th lvr t th ll f th bd. DL gthr n tht r fund n th tu r rtd b dffrnt rgn nd nv t bk t th lvr fr rrng. h th rn DL r, n m , lludd t "grt" hltrl n th gt n tht r drd n th rultn tm bfr th n tk t th dvdr f th ur.

LDL knwn trrbl hltrl. lthugh t fundmntl frvr, lt f hltrl n th rultn tm m buld n ndvdul' dngr f rnr lln, fr th mt rt, thrlr. h th rn bln n DL/LDL rtl gnfnt, nd lddn n b rlu. Ftur n rn-Ft rn-ft r rrdd hdrgntd r nmltl hdrgntd l. h l mght b , nl r jut rrdd n rt hdrgntd "vgtbl" l. ndtd b th ln, trn-ft r LDL lvl nd brng dwn DL lvl. t mn-md ft tht fund n rrd mrhnd nd thr bundld nurhmnt. t mn-md ft tht fund n rrd mrhnd nd thr bundld nurhmnt.

Ntwthtndng ung DL/LDL rrgulrt, t r mlt bld trglrd (ft tht tll ur n th rultn tm) nd dvn lqu dvlmnt n bld vl dvdr. Lk tutn, trn-ft lkw dd t l rrttn. nthr gnfnt rt f th dtrrnn tng rgmn gr fh. h nrrt lk trut, lmn, rdn, hrrng, mkrl, nd lbr fh. h hv lt f mg-3 unturtd ft. gh trglrd lvl (vr 150 mg) n u hrt lln. mg-3 unturtd ft r lkw nntd wth tng wth drtng rultr trn, dln th dngr f unxtd rnr d, nd mrv th gnrl trngth f ur vn. gnfnt Ftur f dtrrnn Dt 1. h ntl wllrng f ur ft n th tng rutn lv l. 2. 2.

Dnnr rgulrl nrrt gl f rd wn. 3. Vgtbl nd nl nw rgn rdut r gnfnt f h dnnr. 4. Whl grn t nd brd r rvd wth n knd f nltr ntmnt, 5. 6. ulr flvr nrrt grl, bl, rgn, lmn, rmr, nd mnt.