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Hayes - Mediterranean Diet Cookbook For Beginners: 365 Days of Quick & Easy Mediterranean Recipes for Clean & Healthy Eating | Beginners Edition with 28-Day Meal Plan

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Mediterranean Diet Cookbook For Beginners: 365 Days of Quick & Easy Mediterranean Recipes for Clean & Healthy Eating
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Hayes / Debby
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2022
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Do you want to lower your cholesterol, prevent heart disease and lose weight - all while eating flavourful meals? Would you like to live to over 100 like so many who are from the Blue Zones?

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Mediterranean Diet Cookbook For Beginners

365 Days of Quick & Easy Mediterranean Recipes for Clean & Healthy Eating

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.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

All data and information provided in this book is for informational purposes only. Debby Hayes makes no representations as to accuracy, completeness, current, suitability, or validity of any information in this book & will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. All information is provided on an as-is basis. Respective authors own all copyrights not held by the publisher.

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.

The author is not a licensed practitioner, physician or medical professional and offers no medical treatment, diagnoses, suggestions or counselling. The information presented herein has not been evaluated by the U.S Food & Drug Administration, and it is not intended to diagnose, treat, cure or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise or lifestyle program, and physician should be informed of all nutritional changes. The author claims no responsibility to any person or entity for any liability, loss, damage or death caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the information presented herein.

Table of Contents

Introduction

Close your eyes, and imagine sitting outside at a well-worn-in wooden table at a quaint restaurant on the Mediterranean coast. Bright blue skies above you, and sparkling water beside you. The warm sun embraces you with gentle rays. Your meal is placed in front of you with a generous smile from the waiter. It smells heavenly. The fish is fresh from the sea, and the brightly colored vegetables were harvested that morning.

You may be sitting at your kitchen table, far away from the Mediterranean, but you can still enjoy the fresh, delicious, simple foods served in countries around the Mediterranean Sea. Using the recipes in this book can take you on a culinary journey to parts of the world you may only dream of visiting.

The benefits of the Mediterranean diet far exceed the taste. Scientists noticed that the people living in countries that border the Mediterranean Sea are healthy, well into old age. They live longer, and their health is better than people living in other parts of the world.

Looking at their lifestyles, and the foods they eat, it became clear that these people are living well. They are active every day, mostly walking or cycling to wherever they need to go. They eat fresh food that is grown locally and cooked simply with healthy olive oil. They enjoy their meals with family and friends, sipping on a glass of red wine. They naturally understand the benefits of moderation.

That is why the Mediterranean Diet has become so popular. Year after year, it is ranked as the best diet overall. It is a down-to-earth diet, with an emphasis on healthy foods and moderation. It is a balanced diet, full of variety, making it both satisfying and nutritionally sound.

As a dietitian, my go-to for counselling my patients are the Mediterranean dietary principles. Whether they are seeking advice for weight loss, heart disease, diabetes or general health and wellbeing, the balance and nutrition provided by the Mediterranean Diet address their concerns.

And it is easy to follow. The only foods you are cutting out are the highly processed ones, full of denatured fats and excess sugars. These are not allowed in any diet. Everything else is accounted for. Unprocessed, slow-release carbohydrates, healthy fats from olive oil, nuts and seeds, lean proteins, and lots and lots of vegetables and fruits.

It is a way of eating that comes naturally to many people. And the ratios of each type of food can be easily adjusted to meet your individual needs. If your body thrives on carbohydrates, you can eat a bit more of those. If you do better with more fat - no problem, simply add in more foods that are rich in healthy fats.

Not only will your taste buds thank you for cooking from these recipes, your entire body will feel healthier and more energized. You, too, can live a healthier, longer life by embracing the lifestyle enjoyed by the people living near the Mediterranean Sea.

The Blue Zones: Eating for health and longevity

Your genes have a role to play in your health, and how well you age, but your lifestyle influences your genes. This concept has been highlighted by the work of Dan Buettner. He has studied the areas of the world where people live longer, and he wrote the book, The Blue Zones, to express his findings.

There is nothing magical about the color blue, and your health and longevity. Rather, the name came about because Buettner and his team drew blue circles around the locations when they were identified. The areas they studied included Ikaria in Greece, Loma Linda in California, Sardinia in Italy, Okinawa in Japan, and Nicoya in Costa Rica.

Buettner identified these areas because the people living there have lower rates of chronic diseases, and live well into old age. He wanted to know why. Buettner and his team found some similarities in the lifestyles of the people living in these communities:

They eat plenty of vegetables
Legumes, such as beans, lentils, and chickpeas, form the basis for many meals
The diet is rich in whole grains
Nuts provide protein and healthy fats
Fish is eaten in the Blue Zones that are situated near the sea
A calorie restriction is a normal way of life
They practice periodic fasting
Alcohol is enjoyed in moderation
Daily physical activity is a part of everyday life
Sleep is a priority. People in the Blue Zones get enough sleep at night, and take afternoon naps.
Spirituality is important
As well as having a purpose in life
Older people are not separated from their families

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