Mediterranean Diet Book Sample and Recipes

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Book Sample

The aim of this e-book is to eliminate the need to participate in the ineffective and harmful world of ‘fad’ diets, pills and supplements. Instead, you will follow a stable and healthy eating pattern that will not only make you lose weight but will increase your life expectancy and help protect you from serious illnesses such as cancer and heart disease.

This is simple, easy to follow and low on ‘medical jargon’ which makes ‘Mediterranean Diet Secrets’ a refreshingly uncomplicated way to quickly achieve your weight and health goals.

The Definition of a Mediterranean Diet

The Mediterranean diet is a scientifically proven nutritional concept which states that consuming olive oil along with high levels of fruit and vegetables will lower the risk of heart disease and help combat obesity.

The Mediterranean Diet also consists of:

· A moderate consumption of fish and poultry.

· A moderate consumption of red wine.

· A low consumption of red meat and dairy products.

Countless studies on the Mediterranean Diet have been carried out by scientists keen to discover why the cases of heart disease and obesity are so low in the countries that border the Mediterranean Sea.

The largest of these studies was conducted by Dr Dimitrios Trichopoulos of both the ‘University of Athens Medical School’ and ‘The Harvard School of Public Health’.

This particular study involved analyzing the dietary habits of almost 25,000 people aged 60 and over in 9 different countries. Some of the participants were consuming a typical Mediterranean diet and some were following a typical American diet - one high in saturated fats. After examining these participants for a number of years, it was concluded that those who followed the Mediterranean Diet lived significantly longer and had less chance of being obese than those who followed the typical American high fat diet.

Ancel Keys (now 96 years of age) was one of the first people to promote the health benefits of the Mediterranean diet. As a young scientist he also proved that those who lived in countries where fresh fruit and vegetables were in abundance and olive oil flowed freely had exceedingly low rates of both heart disease and obesity. But…in countries where people filled their plates with beef, cheese and other foods high in saturated fats - like the United States – obesity was extremely common and heart disease was the leading cause of death!!

The ‘American Heart Association’ quite rightly refers to the Mediterranean diet as the ‘Gold Standard’ in heart disease prevention. It is without any doubt one of the easiest and healthiest way to lose weight and therefore prevent disease.

The 28-day Healthy Eating Plan

The basis for this diet involves a ‘28-day healthy eating plan’. It focuses on combining various ‘anti-oxidant’ food types to achieve a successful formula for healthy weight-loss.

Each day is split into 3 sections – ‘Breakfast’, ‘Lunch’ and ‘The Evening meal’. The main focus will be on the evening meal.

· Breakfast consists of a 7 day plan that alters slightly everyday and is repeated every week.

· Lunch consists of suggestions such as sandwiches and soups that are both practical and healthy, whether you are at home or at work.

· The Evening Meal consists of a different recipe to follow for each day. The variation of the evening meal is crucial as this avoids the same foods being repeated - a common reason why many people become disheartened by dieting and often quit.

Although many diet plans insist that the main meal of the day must be eaten at lunchtime, it is not the case with this particular diet. It is certainly true that one’s metabolism is faster during the day than it is in the evening but this method is designed to accommodate the working folk who would obviously find it impractical and inconvenient to eat their largest meal of the day at lunchtime.

This 28-day plan is the most realistic and cost-effective way to lose weight and create a healthy lifestyle for yourself and your family.

The Advantages of Eating Fresh Food

Lack of time is a primary reason why most people, especially those in their 20’s and 30’s, choose not to cook themselves fresh food but instead opt for convenience foods such as processed meals and ‘take-outs’. One of the advantages of the recipes in this book is that they can all be cooked from scratch in less than an hour – some in as little as 10 minutes.

Eating fresh food is absolutely essential in maintaining good health. Did you know the ‘National Health Service’ in Britain spends $10 billion dollars a year treating patients who have become ill through having a poor diet!?

A common misconception is that buying and cooking fresh produce will be expensive. In comparison though with much of today’s junk and convenience foods this really isn’t the case - in fact, if anything it’s cheaper. Let’s imagine for a moment you have a family of four and choose to order a pizza ‘take-out’ for an evening meal. This is what it is likely to cost:

Text Box: Pizza for 4 $35.00
Garlic bread $10.00
Drinks $8.00

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As you can see, that’s just over $50 just for one pizza take-out! – Even if you only ordered pizza once a week that still works out at $200 a month, ($2400 per year!). The recipes in this book are far more economical so not only will you lose weight and improve your health, you will almost certainly save money.

IMPORTANT: If possible, try to use as much organic produce as you possibly can. Although it can be more expensive, depending on where you shop, organic foods have great advantages that I will explain in a moment.

Advantages of a low-dairy diet

There is one crucial difference between this diet and the other Mediterranean diets you might have seen. This is the extremely low consumption of dairy products.

The popular belief that cow’s milk is beneficial as it contains calcium is, in fact a long way from the truth. Research has actually shown that as the calcium in cow’s milk is ‘pasteurized’, it is ‘inorganic’ and therefore largely unusable in the human body. There are much better and healthier sources of calcium such as the root vegetables which are used as alternatives in this diet.

It must be understood that eating a balanced diet containing a variety of foods which contain calcium is without doubt the best way to receive the recommended amount your body needs. There are calcium supplements available if you feel you need them – However, you must seek advice from your doctor or nutritionist before purchasing any of these.

A diet low in dairy products will not only make you feel less lethargic, it will boost your energy and also improve the condition of your skin. I know of many people whose skin psoriasis and eczema have improved dramatically due to the exclusion of dairy products in their diets - including myself!

Vitamin Supplements

Is it necessary to take vitamin supplements?

Vitamins are essential for the human body to function properly even though we need them in relatively small quantities. Although the foods you will eat in this plan contain the majority of the recommended daily amounts of vitamins, it can still be beneficial to take daily supplements.

As most of today’s farming revolves around boosting production levels, the methods that are used unfortunately involve an abundance of fertilizers, insecticides and fungicides.

As a result of this, the produce can end up containing low amounts of vitamins –

THIS IS THE REASON WHY IT IS BEST TO USE ORGANIC INGREDIENTS WHERE POSSIBLE

As a guide I have listed the most common supplements that people take. I would certainly recommend taking a vitamin C supplement (especially if you are a smoker) but seek advice from a doctor or nutritionist.

· Vitamin A - Helps bone development, strengthens the immune system and encourages healthy skin.

· Vitamin B - The Vitamin B ‘100 complex’ supplement includes all of the 8 types of ‘B’ vitamin. It stimulates intestinal and bowel function and improves the health of your hair, skin and nails.

· Vitamin C - An important anti-oxidant which helps to protect you against cancers and heart disease and helps to maintain a healthy immune system.

· Vitamin E - Helps to lower cholesterol, reduce blood pressure and also enhances the immune system

What to drink during the day

Drink plenty of bottled natural spring water of which 6 glasses throughout the day is recommended. Drinking the correct amount of water is very important when trying to lose weight as this helps ‘flush out’ the toxins in your body.

As I will explain in the next chapter, research has actually shown that a glass of red wine each day can be extremely beneficial. Try not to buy very cheap wine though as it tends to contain more additives.

I would advise not to drink coffee at all, especially in the evening. Many people drink coffee after having dinner but due to its high caffeine content this only leads to sleeping difficulties and mild dehydration.

Coffee drinking has actually been reported to cause an increase in body fat and although it is unknown why, clinical studies have shown that by reducing coffee intake, body fat decreases too.

Although giving up coffee might seem a worrying prospect, especially when many of you might have a mild ‘dependency’ on it, if you really want to lose weight permanently, it is imperative to put the odds in your favour as much as possible. SO PLEASE TRY!

THE KEY INGREDIENTS OF THE MEDITERRANEAN DIET

‘Extra Virgin’ Olive Oil

Olive oil plays an extremely important role in the ‘Mediterranean Diet as it creates a healthy substitute for commonly used saturated fats such as butter and margarine.

The research carried out on olive oil over the last few years by respected institutions such as Harvard and Oxford Universities has had very positive results.

It has been found that the most beneficial olive oil is ‘extra-virgin’ olive oil - the oil created by the first pressing of the olives. Choosing ‘extra-virgin’ olive oil as your main source of dietary fat is a prime factor in maintaining good health as this type of oil can actually lower the risk of coronary heart disease by reducing blood cholesterol levels. Saturated fats increase both blood pressure levels and the risk of heart disease.

This was proved by a recent study involving people suffering from

‘hypertension’ whose dietary intake of olive oil was purposely increased. After a period of 2 months, the effect that the increased intake had was significant enough to decrease their anti-

hypertensive drug dosage by 50%!! Another study concluded that a person’s risk of a fatal heart attack is halved in just 2 to 4 years if they switch to a diet with a higher olive oil consumption.

Research has also found that olive oil may influence body fat distribution meaning less fat is stored around the stomach and waist. This is significant as those who store their body fat around the waist also have a higher risk of heart disease. Consumption of olive oil is also thought to lead to a reduced risk of some cancers and even diabetes.

The most recent findings to date were reported in the ‘Daily Telegraph’ newspaper in the United Kingdom.

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Scientists from the ‘Morell Chemical Senses Center’ in Philadelphia found that extra-virgin olive oil relieves pain in the same way as some ‘pain-killers’ such as Ibuprofen. They discovered that the oil contains an anti-inflammatory compound called ‘oleocanthal’ which suppresses the same pain pathway as the ‘painkillers’ do.

This is extremely important as it is the inflammation in the body that is believed to play a key role in causing some chronic diseases like cancer.

Which olive oil is the best?

The difference between the various olive oils is in their acidity level. The acidity level affects only the taste of the olive oil that you purchase; it has virtually no impact on the nutritional content. For all cooking purposes buy a medium priced ‘extra virgin’ olive oil from either Spain or Italy. Never use ‘vegetable’ of ‘sunflower’ oils to cook with as they can contain ‘hydrogenated’ fats.

Crystal Salt

It is a common belief that a major cause of heart disease is due to a diet that contains too much salt. This can be true although it is very important to understand that not all salt is detrimental to your health.

What is often misunderstood is that the problem with salt is not the salt itself but the condition of the salt we eat. Regular ‘table salt’ has little in common with original crystal salt due to the chemical cleaning processes it goes through before being sold in our stores.

This type of ‘table salt’ is chemically cleaned by being dried out in industrial kilns at around 1200 Fahrenheit. This completely changes the salts’ chemical structure and as a result it adversely affects the human body.

Real crystal salt contains 84 chemical elements all of which are beneficial to us. The refined salt ends up containing only 2 or 3 chemical elements as well as a generous dose of harmful anti-caking agent.

Many of us fail to realize that salt is actually a vital substance for our survival as it regulates the water content of the body.

Incidentally, our health is determined by the balance between the water in the cells in our body and the water outside these cells in the rest of our body. This balance is achieved by consuming the correct intake of unrefined salt.

Listed below are 5 facts about crystal salt that you might not know:

1. Salt is essential in balancing blood sugar levels – a vital element with diabetics.

2. Salt is vital in clearing congestion of the sinuses and also clearing catarrh.

3. Due to it being a natural hypnotic, salt is vital for sleep regulation.

4. Salt is very effective in stabilizing irregular heart beats as it is essential for blood pressure regulation.

5. Salt is a vital element for the prevention of a ‘double-chin’. When the salivary glands sense a shortage of salt, they produce more saliva to help the stomach break down food. In turn this means the circulation to the salivary glands increases and the blood vessels ‘leak’ to supply the glands with enough water to manufacture the extra saliva. This ‘leakiness’ extends beyond the area of the glands which in time increases the bulk under the skin of the chin creating a ‘double-chin’.

Which is the best salt to buy?

As salt is such an important element in our diet, it is essential to buy it in its most pure form. Himalayan Crystal Salt is without doubt the best choice as I will explain in a moment.

Firstly though, I want to concentrate on ‘sea salt’. On the labels of many brands of the salt we find in our food stores, the words ‘sea salt’ often appears. Although we might feel safe and reassured by thinking that it is a natural product, unfortunately in many cases, it too has been totally refined.

Originally this salt might have come from the sea but after being harvested mechanically, piped through metal conduits, put through many degrading artificial processes and cooked under extreme heat in order to crack its molecular structure, virtually all of the minerals that our essential to our health have been wiped out. This actually makes it little better than normal table salt.

Himalayan Crystal Salt – Real, Unrefined, Unheated and Untreated!

Himalayan crystal salt is the most beneficial and cleanest salt on the planet and without any doubt the only salt you should consume in your diet.

It comes from an exclusive source in a remote (but extremely large) area of the Himalayan Mountains and is readily available to buy from various companies mainly found on the internet. It is, unsurprisingly, slightly more expensive than the ‘sea salt’ you will find in your local store but I cannot emphasize enough how important it is that you buy some to replace the regular refined salt that you are most probably using at the moment.

As a guide, $60 will buy enough to last for 18 month to 2 years.

There has again been much research done on the positive effects that Himalayan crystal salt has on the body. These positive effects are mainly due to the fact it contains all of the 84 basic elements that we need to function properly. To find out more, simply type ‘Himalayan Crystal Salt’ into your search engine and discover a range of suppliers who will ship it all over the world.

Red Wine

Research has proved how a glass of red wine can offer more than just holiday cheer - it can also offer protection against cardiovascular disease.

The evidence which first suggested the cardio protective effects of alcohol appeared more than three decades ago. This evidence was contained in the ‘Framington Heart Study’. This study contained solid documentation of the benefits of red wine that have now been confirmed by various epidemiological studies.

Much like olive oil, red wine contains powerful anti-oxidants such as ‘polyphenols’ which have been shown to decrease inflammation in the body. If you refer back to the section on olive oil, this helps explain some of its protective effects.

A Physicians Health Study in 1999 involving 89,300 men found that those who drank 5 to 6 alcoholic drinks per week had a 20% lower risk of ‘all-cause’ mortality than those who drank no alcohol at all!

BUT PLEASE NOTE!! – Moderation is key.

It is important to emphasize that red wine intake should be limited to 1 glass per day for both men and women, (150ml / 5oz being one glass of wine). If you choose to include red wine in your diet, be sure to drink it with dinner.

Tomatoes

A recent review of scientific literature strengthened the evidence that eating tomatoes and natural tomato-based products can provide powerful protection against many kinds of cancer. Dr. Edward Giovannucci, a leading cancer researcher at the ‘Harvard Medical School’, came to this conclusion after analyzing a total of 72 studies on the health benefits of tomatoes.

"The antioxidant properties of lycopene, a carotenoid found primarily in tomatoes, have raised interest in the tomato as a food with potential anti-cancer properties," says Dr. Giovannucci, whose research review appeared in the February 17, 1999, issue of the Journal of the National Cancer Institute.

57 of these studies presented convincing evidence of a relationship between tomato consumption, blood lycopene level and the risk of cancer after they examined the dietary differences between people with, and people without cancer. The results were strongest for cancers of the prostate gland, lung and stomach, but also extended to several other kinds, including breast, pancreatic, colorectal, oesophageal, oral and cervical cancers. According to Dr. Giovannucci, the same results were observed whether the diets contained fresh or processed tomatoes.

It is now thought ‘lycopene’ not only neutralizes harmful free radicals that can damage cells and trigger cancer but that cancer protection is most likely to come from a complex interaction between lycopene and other phytochemicals and nutrients exclusively present in tomatoes.

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Sample Breakfast

Ginger tea / Porridge Oats / 1 Apple

Ginger tea:

Hot ginger tea is one of the best starts to the day you can give your body. It improves circulation and digestion, encourages metabolism and even wards off sore throats and the flu!

· Method: Use one tablespoon of peeled and chopped fresh ginger per mug. Place the ginger in the mug and pour over the boiling water. Before drinking, leave to stew for 2 minutes, stirring occasionally. (Careful! The water will still be very hot).

Porridge Oats (oatmeal):

· Method: Make enough for 1 small bowl of porridge per person for breakfast. Follow the instructions on the packet but for the liquid use a combination of half water and half skimmed or low-fat milk. Once the porridge is cooked, stir in either a little unrefined brown sugar or some organic honey. It is an acquired taste but stick with it – porridge naturally rids the body of toxins – essential if you are a smoker.

David Henderson, who was the UK’s longest living man until he died in 1998 aged 109, attributed his long life to a bowl of porridge every morning!!

Sample Lunch

1 medium sized wholemeal bread sandwich OR one portion of soup of which a measure of 2 cups for each portion is sufficient.

Wholemeal Sandwich:

Wholegrain

Sliced Bread

Wholegrain

Mustard

Sliced

Turkey

Tomato

Slices

Tomato and basil soup:

· 4lbs large tomatoes, cut into quarters and de-seeded.

· 1 medium red onion, roughly chopped.

· 2 cloves garlic, roughly chopped.

· 20 basil leaves.

· 1 cup vegetable stock or water.

· 2 tsp white sugar.

· Salt and freshly ground pepper.

· Extra virgin olive oil.

1. In a large saucepan, heat 2 tbsp of olive oil and sauté the shallots until soft.

2. Add the garlic and cook for a further 30 seconds.

3. Add the tomatoes and cook stirring frequently for 5 minutes.

4. Add the stock and the sugar. Bring to the boil and simmer gently for 10 minutes. Season well with salt and pepper.

5. Liquidize the soup with the basil leaves in a food processor and return to a clean pan.

6. Season again and stir in 2 tbsp of olive oil.

7. Store refrigerated or freeze in bags. If freezing, do not add the final addition of olive oil. Add it after defrosting the soup.

8. Serve either hot or cold.

Sample Evening Meal Recipes

Recipe 1:

White fish fillets cooked with lemon and olive oil with salad

2 white fish fillets (e.g. cod, halibut), about 7oz each.
1 lemon, juiced.
1/4 cup chopped parsley.
Mixed salad leaves.
Extra virgin olive oil.
Salt and freshly ground pepper.
Your choice of vegetables.

1. Pre-heat the oven to 350 f (200c).

2. Place the fish on a baking sheet lined with baking paper, drizzle a little olive oil over them and season with salt and pepper.

3. Bake in the oven until cooked through – roughly 8 to 10 minutes depending on the size of the fillets.

4. Meanwhile, cook the vegetables and prepare the salad.

5. Remove the fish from the oven, squeeze over the lemon juice, season with pepper and sprinkle over the parsley. Serve with the vegetables and salad.

Recipe 2:

Mustard chicken with lentils

2 medium sized chicken breasts, about 8oz each.
1/2 tsp of paprika pepper.
1/2 tsp of sugar.
1 tbsp smooth French mustard.
Extra virgin olive oil.
Salt and freshly ground pepper.
1 cup dried lentils (see separate recipes).
Your choice of vegetables.

1. Pre-heat your oven to 400 f (200c)

2. Cook the lentils following the instructions on the separate recipe section and keep warm.

3. In a bowl, mix together the mustard, paprika and sugar. Slowly whisk in 1/4 cup of olive oil until it has amalgamated, then rub this mixture over the chicken breasts.

4. Put the chicken on a baking sheet lined with baking paper and place in the oven for 20 minutes.

5. Cook the vegetables.

6. Remove the chicken from the oven, make sure it is fully cooked through and serve with the lentils and vegetables.

Recipe 3:

Beef cooked in tomatoes, balsamic vinegar and garlic with brown rice

14oz beef (sirloin or fillet), cut into thin slices.
1/4 cup of balsamic vinegar.
1/2 medium red onion, finely chopped.
3 garlic cloves, finely chopped.
2 medium zucchini, cut into small pieces.
1 lb tinned chopped tomatoes.
2 tsp brown sugar.
1 cup wholegrain brown rice.
Extra virgin olive oil.
Salt and freshly ground pepper.
Your choice of vegetables.

1. Cook the brown rice following the instructions on the packet. Keep warm.

2. Meanwhile, heat the olive oil in a frying pan, add the onions and zucchini and fry over a medium heat, stirring frequently until soft. Add the garlic and continue to fry for 1 minute.

3. Add the balsamic vinegar and cook until slightly reduced, around 30 seconds.

4. Add the tomatoes, 1 tbsp olive oil the sugar and the beef. Season with salt and pepper. Cook on a medium heat for 15 minutes, stirring occasionally.

5. Cook the vegetables.

6. Serve with the rice and the vegetables.

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Recipe 4:

Roasted zucchini and eggplant with pine nuts, cherry tomato salad and lemon oil

3 medium sized zucchini.
1 large eggplant.
1/2 lemon, juiced.
1/4 cup pine nuts.
Wild rocket salad or salad leaves of your choice.
10 cherry (baby) tomatoes.
Extra virgin olive oil.
Salt and freshly ground pepper.

1. Cut the ends off the zucchini and eggplant lengthways into 1cm wide pieces.

2. Place the slices on a chopping board and with a pastry brush, coat each side generously with olive oil and season with salt and pepper.

3. Heat a frying pan (without adding any oil) until hot. Add the slices and cook them for about a minute on each side, or until they are lightly browned and cooked through. You will probably have to do this in two or more batches. Place them on kitchen paper to remove any excess oil and keep warm.

4. Cut the cherry tomatoes in half and place them in a bowl with the salad leaves.

5. Lay the zucchini and eggplant slices on plates with the salad.

6. For the lemon oil, mix the lemon juice with 3 tbsp of olive oil and season with some pepper. Drizzle this over the vegetables and salad and serve.

‘Mediterranean Diet Secrets’ Info

This is a straight forward and simple method to achieve both permanent weight-loss and optimum health described by many experts as the most realistic dieting strategy ever developed.

This particular plan is gaining recognition fast and has brought life-changing success to thousands of people across America, Europe and the rest of the world. Now YOU have the opportunity to be one of the many success stories by starting today!

To receive the full version, visit our website at: www.mediterraneandietsecrets.com or order directly by clicking here.

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