Mediterranean Diet For Dummies

Learn to: Ward off the risk of cancer, insulin resistance, and diabetes Improve brain function Transition to this healthy lifestyle Eat healthy and live longer with the highly acclaimed Mediterranean diet Mediterranean Diet For Dummies covers the many health benefits linked to this highly acclaimed diet and explains how to transform your meals to include whole grains; fresh fruit and vegetables; seafood and other lean protein sources; healthy fats; and more. Featuring 20 recipes and chock-full of tips like how to select the best olive oil and how to pair red wine with your meals, Mediterranean Diet For Dummies serves as the formula for maximizing success in achieving ideal weight and health. Opa! — get a guided tour of the Mediterranean diet, from its main nutrients to its many health benefits Nothing to sneeze at — discover the positive effects of the Mediterranean diet on common ailments, such as heart conditions, high blood pressure, diabetes, obesity, and cancer The miracle of the Mediterranean — find out how the foods, portion size recommendations, and cooking techniques promoted by the Mediterranean diet contribute to good health Make the switch — enjoy living the Mediterranean way with tips on making the transition, sticking to a budget at the grocery store, trying recipes that will tempt your taste buds, and more Open the book and find: The health benefits of the traditional Mediterranean diet Mediterranean diet friendly foods Delicious Mediterranean diet recipes Ways to integrate the Mediterranean diet into your life Must-have spices for the Mediterranean diet Lifestyle changes for health and happiness Easy (and effective) ways to give your diet a Mediterranean boost

Introduction 1 Part I: Getting Started with the Mediterranean Diet 5 Chapter 1: A Guided Tour through the Mediterranean Diet 7 Chapter 2: Opa! Reasons to Celebrate the Mediterranean Diet 21 Part II: Common Ailments and the Positive Effects of the Mediterranean Diet 37 Chapter 3: Heart Disease and Heart Attackackackack: What You Ought to Know by Now 39 Chapter 4: High Blood Pressure and Stroke: A Lowdown Dirty Shame 57 Chapter 5: Digging into Facts about Diabetes 71 Chapter 6: Wrestling with Obesity 91 Chapter 7: The Topic of Cancer 107 Part III: Digging Deeper into the Mediterranean Diet 121 Chapter 8: The Miracle of Olive Oil 123 Chapter 9: Nuts, Seeds, and Legumes 135 Chapter 10: Fruits and Veggies: Key Parts of This Plant–Based Diet 147 Chapter 11: Great Grains 161 Chapter 12: Seafood and Animal Protein 173 Chapter 13: The Wonders of Wine 187 Part IV: Enjoying Life the Mediterranean Way 197 Chapter 14: Integrating the Mediterranean Diet into Your Life 199 Chapter 15: Eating Mediterranean When Money and Time Are Tight 215 Chapter 16: Recipes to Tempt Your Tastebuds 227 Part V: The Part of Tens 259 Chapter 17: A Taste of the Mediterranean: Top Ten Herbs and Spices 261 Chapter 18: Ten Studies on or Related to the Mediterranean Diet 269 Chapter 19: Ten Easy but Effective Ways to Give Your Life a Mediterranean Boost 275 Appendix: Metric Conversion Guide 279 Index 283

Rachel Berman, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of Mediterranean Diet Cookbook For Dummies , share this philosophy and are contributors to this book.