Mediterranean Diet In a Day For Dummies

Meri Raffetto 지음

For Dummies 2013년 03월 27일 출간

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The way to eat if you want to reduce the risk of heart attack and stroke.The Mediterranean diet is a way of life n- one where you eats lots of fresh food and slow down. More technically, the Mediterranean diet is a modern set of guidelines inspired by traditional diet patters of southern Italy, the Greek island of Crete, and other parts of Greece. For decades, doctors and nutritional experts have observed and confirmed that Mediterranean countries have much lower occurrences of hypertension, cardiovascular disease, obesity, cancer, and diabetes in their citizens than northern European countries and the United States. Mediterranean Diet In a Day For Dummies quickly gets you started on this healthy, delicious eating plan. With focused content and expert advice, you'll get a quick introduction to Mediterranean lifestyle principles and how they can help with disease prevention, weight management, and overall wellness. You'll discover how to tie all the Mediterranean diet and lifestyle concepts together and see what a Mediterranean Food Guide Pyramid looks like. With a focus on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. The lifestyle also includes a focus the importance of fun activities, time shared with family and friends and an overall passion for life! With helpful charts and tables, you'll get listings of antioxidant-rich foods, health benefits by the color of your food, and cooking charts. You'll get detailed steps for building your meals with the Mediterranean mindset and easy-to-follow plans that list the foods, oils, herbs and spices, and cooking times that make it easy to get started. You'll even get a peek at a sample meal makeover n- taking a traditional meal and making it a Mediterranean meal. Related Title: When you are ready for recipes, make your next book purchase,

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Introduction& 1What You Can Do In A Day& 1Foolish Assumptions& 2Icons Used in This Book& 2Chapter 1: Journey to Club Med: What&'s This Diet All About?& 3Identifying the Flavors of the Mediterranean Coast& 4Discovering Where the Food Comes From& 5Focusing on farming& 6Eating seasonally& 6Fishing the Mediterranean Sea& 7Eating and Living the Mediterranean Way& 7Focusing on healthy fats& 9Using dairy in moderation& 9Eating primarily plant-based foods& 9Punching up the flavor with fresh herbs and spices 10Enjoying seafood weekly& 10Limiting red meat& 10Having a nice glass of vino& 11Getting a good dose of daily activity& 11Taking time for the day&'s biggest meal& 11Enjoying time with friends and family& 12Chapter 2: Savoring the Health Benefits of Eating Mediterranean 13Highlighting the Main Nutrients of the Mediterranean Diet 14Fighting free radicals with antioxidants& 14Eating colorfully to get phytochemicals& 15Vitamin D: Getting a little of the sunshine vitamin& 16Choosing healthy fats& 18Boosting your fiber intake& 19Pouring a Glass of Red Wine& 20Looking at the Mediterranean Diet&'s Effect on Heart Disease& 20Fighting Cancer& 21Battling Diabetes& 22Aging Gracefully: Anti-Aging Tips from the Mediterranean 23Chapter 3: Starting with Small Changes to Make a Big Impact 25Grasping the Importance of Meal Planning 25Changing the Way You Fill Your Plate& 28Focusing on plant-based foods& 28Making good use of healthy fats& 30Finding the right balance with protein& 31Looking at a Mediterranean meal makeover&

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저자(글) Meri Raffetto