Sonoma Press - The Mediterranean Table

Warm summers, temperate winters, miles of coastline , and an easygoing attitude characterize the countries surrounding the Mediterranean Sea. Though this region spans many different cultures, including southern Europe, North Africa, and the Middle East, the people of the Mediterranean share a common lifestyle that has made them one of the healthiest populations in the world. Their secret? Lots of outdoor activity, relaxing meals with family and friends, and cuisine based on fresh fruits and vegetables, whole grains, beans and legumes, fish and seafood.

Mediterraneans typically prefer to bike or walk while running errands to and from work. They take time to enjoy the good life each day, heading home for lunch and sipping red wine as they savor the vibrant flavors of traditional home-cooked lunches and suppers. And while people in this region have been eating this way for millennia, it wasnt until the mid-twentieth century that the world caught on to the unmistakable health benefits of the Mediterranean diet and way of life.

In the Seven Countries Study of the 1950s, scientists analyzed the food and lifestyle habits of people in Greece, Italy, Yugoslavia, Finland, the Netherlands, Japan, and the United States. It was the first major study of the affect of diet on human health and concluded that the traditional Mediterranean way of eatinga largely plant-based diet low in saturated fat and high in fiber, monounsaturated fat, and omega-3 fatty acidscould help to lower cholesterol, reduce risk of coronary heart disease, and improve longevity.

In subsequent decades, scientists continued to research the Mediterranean diet and have added even more to its list of benefits, demonstrating that this way of eating can also reduce the risks of obesity, type 2 diabetes, hypertension, metabolic syndrome, cancer, Alzheimers disease, dementia, depression, and arthritis.

Unlike the many weight loss and diet plans that rely on deprivation and exhaustive lists of restrictions, the Mediterranean diet is all about celebrating fresh, wholesome ingredients and taking the time to appreciate each bite.

From leisurely lunches to light but satisfying dinners, from brisk walks to and from work to bike rides in the countryside, the people of the Mediterranean know how to live. They also know how and what to eat for good health, and the Mediterranean way of eating increases their enjoyment of food, makes them feel better, gives them more energy, and inspires them to fully experience the joys of life with family and friends.

The Mediterranean diet is based on the cuisines of countries surrounding the Mediterranean Sea, namely Italy, Greece, Spain, Morocco, Cyprus, Croatia, and Portugal, which is on the Atlantic Ocean but influenced by Spanish cuisine and Mediterranean cooking. While these cuisines have wide variations among them, they all omit processed foods, excessive amounts of saturated fat, trans fats, and refined sugar, and they share a focus on fresh vegetables and fruits, whole grains, beans and legumes, lean proteins like fish and poultry, olive oil and other healthy monounsaturated fats, and moderate quantities of red meat, cheese and yogurt, and red wine.

Although it is referred to as a diet, the Mediterranean diet is not specifically intended for rapid weight loss. Instead, it is a way of eating that focuses on wholesome, nutritious foods that will satisfy your hunger and appetite while helping you achieve and sustain your optimal weight and improve your overall health. It is a lifestyle that you can adopt today and sustain for the rest of yourhopefully long!life. If you are worried that you will feel deprived on the Mediterranean diet, dont be. The recipes in this book will prove that you can eat well, thoroughly enjoy your food, and protect your health at the same time.