Healthy Kitchen - The Complete Mediterranean Cookbook: a Beginners Guide with Delicious Recipes for a Lifelong Health: Mediterranean Diet, #10

The Complete Mediterranean Cookbook

A Beginners Guide with Delicious Recipes for a Lifelong Health

Healthy Kitchen

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INTRODUCTION

The Mediterranean Diet's History

W hile this diet was first brought to light in 1945, until the 1990s, when people started to grow a newfound knowledge of what they were eating, it did not really reach mainstream levels. This is about the time when fitness programs started to surface on TV and healthy eating started to become popular again. The Mediterranean diet is based on the premise that there is a much lower risk of heart disease among people in these regions than in people with comparable fat consumption in other areas of the world. For instance, year after year, a person living in the United States and a person living in Greece might consume the exact same amount of fat, but the American would have a greater risk of suffering from heart disease because certain elements of his or her diet are missing.

Start your Diet

S tay Hydrated

Once youve started and are fully immersed in the Mediterranean diet, you might notice that youve started to feel a little bit weak, and a little bit colder, than youre used to. The Mediterranean diet places an emphasis on trying to cut out as much sodium from your diet as possible, which is very healthy for some of us who already have high sodium levels. Sodium, obviously is found in salt, and so we proceed to cut out salt and then drink enough water to drain every last drop of sodium from our bodies. When it comes to hydration, the biological mechanisms for keeping us saturated and quenched rely on an equal balance of sodium and potassium. Sodium can be found in your interstitial fluid, and potassium can be found inside our cytoplasm two sides of one wall. When you drink tons of water, sweat a lot at the gym, or both, your sodium leaves your body in your urine and your sweat. Potassium, on the other hand, is only really lost through the urine and even then, its rare. This means that our bodies almost constantly need a refill on our sodium levels.

Vitamins and Supplements

Vitamins and minerals can be found in plants and animals, yes, but more often than not fruits and vegetables are much stronger sources. When consume another animal, we are consuming the sum total of all of the energy and nutrition that that animal has also consumed. This might sound like a sweet deal, but the pig youre eating used that energy in his own daily life, and therefore only has a tiny bit left to offer you. Plants, on the other hand, are first-hand sources of things like calcium, vitamin K, and vitamin C, which our bodies require daily doses of.

Meal Preparation and Portion Planning

If you havent heard of the term meal prep before now, its a beautiful day to learn something that will save you time, stress, and inches on your waistline. Meal prep, short for meal preparation, is a habit that was developed mostly by the body building community in order to accurately track your macronutrients. The basic idea behind meal prep is that each weekend, you manage your free time around cooking and preparing all of your meals for the upcoming week. While most meal preppers do their grocery shopping and

cooking on Sundays, to keep their meals the freshest, you can choose to cook on a Saturday if that works better with your schedule. Meal prep each week uses one large grocery list of bulk ingredients to get all the supplies you need to make four dinners and four lunches of your choice. This means that you might have to do a bit of mental math quadrupling the serving size, but all you have to do is multiply each ingredient by four. Although you dont have to meal prep more than one meal with four portions each week, if youre already in the kitchen, you most likely have cooking time to work on something else.