Michael Ozner - The Complete Mediterranean Diet: Everything You Need to Know to Lose Weight and Lower Your Risk of Heart Disease... with 500 Delicious Recipes

Praise for Dr. Ozner
and The Miami Mediterranen Diet I strongly recommend Dr. Ozners book, The Miami Mediterranean Diet, for anyone who is interested in living a long and healthy life. This book is a concise, no-nonsense approach for heart disease prevention. With so many fad diets that are here today and gone tomorrow, finally there is a clinically proven and sensible approach, as Dr. BARRY T. BARRY T.

KATZEN, MD
Medical Director, Baptist Cardiac & Vascular Institute of Miami _______ The current medical literature is replete with articles confirming what Dr. Ozner has been advocating for many yearsthat prevention is the best treatment for heart disease. In his book, The Miami Mediterranean Diet, he outlines a strategy that, combined with an exercise program, has allowed me to reduce my weight, my blood pressure, and my cholesterol. I have a greater sense of well-being and I feel that I will live a longer and healthier life. JERROLD YOUNG, MD _______ In The Miami Mediterranean Diet, Dr. Michael Ozner not only makes a compelling argument for the importance of the Mediterranean diet and lifestyle for overall health, but gives a comprehensive guide for ways to incorporate this diet into all of our lives.

Research has clearly shown that those who follow a lifelong Mediterranean diet and lifestyle are giving themselves the best insurance for a healthy life and now Dr. Ozner brings that to our shores. RANDOLPH P. MARTIN, MD
Director of Noninvasive Cardiology, Emory University Hospital _______ A valuable resource from preventive cardiologist Michael Ozner providing heart-healthy dietary information, sample meal plans, and an exciting array of recipes. NANETTE K. The Miami Mediterranean Diet provides a sane alternative to the faddist and extremist diets that lead to short-term weight loss and long-term weight gain. JOSEPH L. JOSEPH L.

IZZO, JR., MD
Professor of Medicine & Pharmacology,
State University of New York at Buffalo, Clinical Director of Medicine,
Erie County Medical Center, Buffalo, New York _______ I wholeheartedly endorse the Mediterranean diet, a way of eating that has been in existence for thousands of years. The Miami Mediterranean Diet is based on this way of life, encouraging a balanced, well-nourished food plan including whole grains, fresh fruits and vegetables, and lower fat intake. Following Ozners stated food plan, coupled with caloric control and daily exercise, can lead to both weight loss and a healthy heart. The recipes are easy to produce and generate delicious meals; no one would feel deprived adhering to the stated plan. KAREN LIEBERMAN, PHD, RD
Professor and Chair, the Hospitality College,
Johnson & Wales University, Florida Campus _______ I have bounced from one diet to another, including the low-carb diets. My weight would go up and down on these fad diets and I felt that I was mortgaging my long-term health in order to achieve weight loss.

I adopted Dr. Ozners dietary and lifestyle guidelines and I have achieved my goalcontrolled and steady weight loss. In addition, my cholesterol has dropped, my blood pressure has normalized, and I have more energy. I highly endorse this book for anyone seeking to decrease their risk of heart disease and improve their overall health. PATIENT (CP) This book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice.

The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book. A health care professional should be consulted regarding your specific medical situation. Any product mentioned in this book does not imply endorsement of that product by the author or publisher. Copyright 2014 by Michael D. Ozner, MD All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews.

Portions of this work have appeared in the book The Miami Mediterranean Diet by Michael Ozner, published in 2009 by BenBella Books. BenBella Books, Inc. 10300 N. Central Expressway, Suite 530 Dallas, TX 75231 Send feedback to First e-book edition: April 2014 Library of Congress Cataloging-in-Publication Data Ozner, Michael D. The complete Mediterranean diet : everything you need to know to lose weight and lower your risk of heart disease... pages cm Includes bibliographical references and index. pages cm Includes bibliographical references and index.

ISBN 978-1-939529-95-4 (pbk.)ISBN 978-1-939529-96-1 (electronic) 1. Reducing dietsRecipes. 2. Cooking, Mediterranean. 3. I. Title. Title.

RM222.2.O959 2014 641.59'1822dc23 2013039368 Proofreading by Kimberly Marini, Amy Zarkos, and Cape Cod Compositors, Inc. Full cover design by Faceout Studio Text design and composition by John Reinhardt Book Design Index by WordCo Indexing Services Printed by Versa Press Distributed by Perseus Distribution perseusdistribution.com To place orders through Perseus Distribution: Tel: 800-343-4499 Fax: 800-351-5073 E-mail:

Wenger, MD, and Joseph L. Izzo, MD, for reviewing and commenting on The Miami Mediterranean Diet. I would like to express my gratitude to all of the nurse educators who share my passion for cardiovascular disease prevention and who have helped me organize and promote the Wellness & Prevention Program at the Baptist Cardiac & Vascular Institute at Baptist Hospital of Miami. This program provides education and prevention strategies for patients who have heart disease or diabetes and for those with risk factors for cardiovascular disease. I am also grateful to Glenn Yeffeth, Adrienne Lang, and Lindsay Marshall at BenBella Books for their steadfast guidance and advice. Finally, and most importantly, I would like to thank my wife, Christine Ozner, RN, who has a special interest in nutrition and Mediterranean cooking and has contributed immensely to the writing and editing of this book.

To my wife, Christine, and my children, Jennifer and Jonathan: You are my heart and soul. Congratulations! By reading this book and following the principles of the Mediterranean diet and lifestyle, you will begin to take charge of your cardiovascular health. This book is intended to provide information on cardiovascular disease prevention. However, it is not intended to replace the doctor-patient relationship. I recommend that you discuss all prevention and treatment options with your personal treating physician. Contents