The Mediterranean Diet
If you are searching for a healthy eating plan, a Mediterranean style may fit your needs. The foods included in a Mediterranean diet, use the foods and cooking styles of countries along the Mediterranean Sea. These meal plans have your heart-health in mind as they focus mainly on eating plant-based foods. These include fruits, vegetables, beans, seeds, nuts, legumes, herbs, spices, whole grains and olive oil. These foods do not contain cholesterol and are not high in calories, which saves your arteries and your waistline.
The other large portion of Mediterranean eating includes fish and seafood. Meats and sweets are limited as are unhealthy fats such as butter. Your food choices change to complement the cooking styles and flavors of these European countries, but do not feel you are sacrificing taste. A Mediterranean Diet uses herbs and spices to flavor your foods instead of relying on salt and heavy fat. These small differences add up to large improvements in your overall health including helping you reach a healthier weight. According to The Mayo Clinic, a Mediterranean eating style reduces bad cholesterol and your risk for heart disease. This eating plan has also shown a reduction in cancer, Parkinson’s and Alzheimer’s.
The foods in a Mediterranean Diet are natural. The whole grains includes breads, but the bread is dipped in olive oil for flavor instead of covered in butter. The recommended dietary suggestions are not far off base and include foods you purchase at your local supermarket. The difference is in the way you make food choices. Change your mindset to prepare vegetables as the main course instead of a side dish. Keep fruits, nuts and seeds on hand for snacking throughout the day. Limit your intake of red meat and consider preparing more fish for dinner or lunch. Avoid high-fat dairy products and switch to fat-free and skim products when possible.
Olive oil is used as the main source of fat with the Mediterranean Diet. Extra virgin and Virgin olive oils are the least processed oils and contain heart-protecting compounds. Use Olive oil as your cooking oil or in place of butter as a spread.
The Mediterranean Diet is helpful for most people, but especially if you have a history or a family history of heart disease and high cholesterol. The plant-focused foods decrease cholesterol levels and improve your overall heart health. Many people choose a Mediterranean Diet style for weight loss. While this is also a benefit, the overall goal is to improve your health and well-being.
Best Mediterranean Diet Books
Any new eating habit or dietary plan takes thought and effort. To truly follow a Mediterranean Diet, select a Mediterranean Diet book with meal plans or recipes. These books help you save time, energy and money. You select your recipes for the week, make your shopping list and then allow time each evening to prepare your meals. Plus, books on the Mediterranean Diet provide useful tips for snacks, breakfast and lunch.
Live to Eat: Cooking the Mediterranean Way
Live to Eat by Michael Psilakis identifies the importance of having certain food staples on hand to prepare your Mediterranean meals. Psilakis owns three New York restaurants and is an award-winning chef. This illustrated Mediterranean cook book is designed to show you easy recipes and the importance of healthy eating.
The Mediterranean Slow Cooker Cook Book: 50 Easy and Delicious Recipes
Julia Garcia takes the challenge out of changing your eating style to a Mediterranean Diet. If you enjoy placing ingredients in a crock pot and coming home to a prepared meal, this Mediterranean Diet Plan book provides 50 slow cooker recipes. You also receive a 7-day meal plan guide to help you begin your new eating habits.
The Mediterranean Diet for Beginners: The Complete Guide
Browse 40 different Mediterranean recipes in this cook book. Not only does this Mediterranean Diet guide provide recipes, you also receive 10 tips to ease your transition into this new eating style. The book contains a 7-Day meal plan complete with hints on how to eat out on the Mediterranean Diet.
The Mediterranean Diet Plan: Heart-Healthy Recipes and Meal Plans
This book may become a permanent fixture on your kitchen counter. Author Susan Zogheib designed this Mediterranean Diet guide to fit all types of eaters. You select a meal plan based on your personal preferences such as sea-food free, vegetarian, traditional and 30-minute meals. With all these options, you are sure to please yourself and your family while you boost your health.
The Mediterranean Table
If you are advanced in your culinary skills and have moved beyond the basic Mediterranean Diet meal plans, this book explores recipes in more detail. Even the title of the book gives you an idea that meals are about presentation. Learn to prepare meals from Southern Europe, North Africa and the Middle East in the comfort of your own home. You can find the ingredients at your local store. You are just learning new and healthier ways to combine them.
This delightful book saves time while showing you how to quickly prepare 300 Mediterranean recipes. Using fresh ingredients to improve your health, the recipes bring you flavorful meals from countries such as Turkey, Italy, Greece and Spain.
Adding variety to your eating habits is beneficial. When you continuously eat the same meals, you forget to be mindful about your eating habits and may overeat. New flavors and dishes from a Mediterranean-based diet awaken your senses and improve your overall health. If you find it difficult to make a major dietary change, start by preparing one or two Mediterranean meals each week. The more comfortable you become, the more you will be able to add another meal to your weekly plan. Soon, you will feel the healthy benefits such as weight loss, improved cardiovascular function and energy level. You may even experience clearer skin and thoughts by eating cleanly. The benefits are seen and felt immediately and are designed to be long lasting so do not wait to begin.