Imagine yourself on a beautiful island. The sky is blue, the water is aqua the sand is white and you’re lying on the beach in a hot bikini. How did you get in that hot bikini? You followed the eating habits of thousands of Mediterraneans. Why is it that the inhabitants of the Mediterranean are healthier, thinner, and live longer than Americans? The Mediterranean diet plan may hold the answers.
The Mediterranean diet plan seems to hold the secret to long life, lower rates of heart disease, cancer and diabetes than the rest of the world. Why is that?
Probably because it concentrates on a healthy way of living. It encompasses wholesome, delicious fresh foods that include vegetables, whole grains, nuts, olive oil, lean meats and wine. The food choices are largely plant-based, the meats are predominately fish and poultry. The foods are simple and flavored with herbs and spices.
Even though the Mediterranean diet plan seems to be high in fat the people who live on this diet tend to have a lower incidence of heart disease and cancer than we do. This seems to be due to the use of olive oil (a monunsaturated fat) that helps keep your arteries healthy.
And, not only olive oil, the diet relies heavily on high fiber foods and antioxidants from vegetables, legumes and nuts and is lower in red meat.
On a Mediterranean diet plan you will incorporate “power foods” like almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains.
And on a Mediterranean diet plan you will have to learn to love to eat. Sound crazy? Let’s face it. Food is the cornerstone of our existence. When you think of great times you think of food and family, right?
The word “diet” means, to most of us, deprivation. And that is a recipe for failure. We need to learn to connect healthy eating and enjoyment. We need to learn that we can, indeed, live without white bread, fatty foods and calorie-laden desserts.
When you take the time to prepare a wholesome meal from the Mediterranean diet menu you will learn to savor grilled, seasoned chicken, brown rice and seasoned, steamed broccoli with a glass of wine rather than a Big Mac.
Case in point. My husband and I sat down for a meal just the other night. I had a blackened salmon fillet, brown rice and broccoli (and, I might add, my plate was loaded for about 350 calories!). He had a Lean Cuisine that barely filled his plate with about 300 calories. He looked at my plate and commented, “Wow, that looks really good!” It took me twice as long to finish my dinner and I felt really full! He had his finished in a few bites and was looking for something more in just a few hours!
Quite frankly I could have a variation of this meal every night. Chicken, broccoli, brown rice or pork, broccoli, brown rice or steak, broccoli, brown rice…you get the idea. I get to eat a ton of food and feel totally satisfied and I love this combination! But, hey, I’m weird, ok?
The Mediterranean diet plan menu consists of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds; olive oil as an important monounsaturated fat source; dairy products, fish and poultry consumed in low to moderate amounts, little red meat; eggs consumed zero to four times a week and wine consumed in low to moderate amounts.
Now, even though it would be great to be relaxing on the Mediterranean coast you don’t have to live there to eat the way they do to live long and stay healthy.
Here are some tips to help you get started eating on a Mediterranean diet menu:
Replace your oil with olive oil. Use it in place of butter, margarine and salad dressing oils. Use it for cooking. Dip your bread in it (the way they do in Italian restaurants!)
Eat more vegetables. You can eat so many vegetables you won’t every be hungry! Lots of people in the Mediterranean eat a pound of vegetables very day! Learn to incorporate some vegetarian dishes in your weekly meal plans.
Get over white bread! Choose whole grains. Discover the wonderful tastes of whole grains.
Dump the red meat in favor of fish and poultry. Because fish is high in omega-3 fatty acids it’s good for your heart and your brain. It’s also low in fat and calories and a terrific source of protein. Learn to grill, steam or bake your fish and poultry and stay away from deep fried.
Educate yourself on legumes and nuts. It’s amazing how you can add beans into meals for a boost in fiber and protein. And almonds, walnuts and cashews are great for snacking.
Learn to love fresh fruit. Sugary desserts will only leave you feeling guilty so why not experiment with fruit dishes that are lower in calories and high in fiber.
Dump sugary sodas for water and wine (in moderation.)
And don’t forget to get moving. Even though those following the Mediterranean diet plan seem to be healthy overall, it’s not just due to the diet. Don’t forget that this culture tends to get more exercise and also makes meal time a relaxing time with family and friends.
You can skip this ebook and perhaps scrounge for as much information as you possibly can, and mostly be none the wiser about how you will get slimmer and stay healthy from the one source of information. You may even stay the way you are because you won’t make a decision.
You can take this ‘temporarily inexpensive’ shortcut to all the information you will need and purchase The Mediterranean Diet. If you buy it and it doesn’t do everything I’ve told you it can, you can request a full refund.