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Mediterranean Diet For Dummies

Vörumerki: Dummies Series
Vörunúmer: 9781118715338
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Mediterranean Diet For Dummies

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Efnisyfirlit

  • Contents at a Glance
  • Recipes at a Glance
  • Table of Contents
  • Introduction
    • About This Book
    • Foolish Assumptions
    • Icons Used in This Book
    • Beyond the Book
    • Where to Go from Here
  • Part I: Getting Started with the Mediterranean Diet
    • Chapter 1: A Guided Tour through the Mediterranean Diet
      • Introducing the Mediterranean Diet
      • Getting Started
      • Enjoying the Health Benefits Linked to the Mediterranean Diet
    • Chapter 2: Opa! Reasons to Celebrate the Mediterranean Diet
      • Highlighting the Main Nutrients of the Mediterranean Diet
      • Reviewing Health Benefits Associated with the Mediterranean Diet
  • Part II: Common Ailments and the Positive Effects of the Mediterranean Diet
    • Chapter 3: Heart Disease and Heart Attackackackack: What You Ought to Know by Now
      • Taking a Closer Look at the Heart
      • The Rogues Gallery: From Heart Conditions to Heart Failure
      • Taking Charge of Your Heart Health
      • Understanding How the Mediterranean Diet Can Minimize Your Risk
    • Chapter 4: High Blood Pressure and Stroke: A Lowdown Dirty Shame
      • Understanding High Blood Pressure
      • Identifying Kinds of Strokes
      • Paying Attention to Signs of Stroke
      • Taking Steps to a Healthier You
      • Discovering Diet Components That Reduce Your Risk
    • Chapter 5: Digging into Facts about Diabetes
      • Defining Diabetes and Its Types
      • Complications Associated with Diabetes
      • Using Diet and Exercise to Prevent or Help Control Diabetes
      • Components of the Mediterranean Diet That Help You Avoid or Control Diabetes
    • Chapter 6: Wrestling with Obesity
      • Understanding Healthy Body Weight
      • The Tolls of Extra Weight
      • Assessing Your Current Level of Health
      • Custom-Designing Your Plan with Balance in Mind
      • Succeeding at the Hardest Part: Maintaining Your Healthy Weight!
      • Seeing How the Mediterranean Diet Helps with Weight Management
    • Chapter 7: The Topic of Cancer
      • Demystifying the “C” Word
      • Considering Risk Factors
      • Fighting Back: Your Immune System and Treatment Options
      • Linking the Mediterranean Diet to Cancer Prevention
  • Part III: Digging Deeper into the Mediterranean Diet
    • Chapter 8: The Miracle of Olive Oil
      • Taking a Deeper Look at Olive Oil
      • Olive Oil and the Mediterranean Diet
      • Consumption 101: How Much Is Too Much?
      • Cooking and Baking with Oils
    • Chapter 9: Nuts, Seeds, and Legumes
      • Getting the Basics on Nuts, Legumes, and Seeds
      • Cracking Down on the Nut and Seed Varieties
      • Integrating This Winning Combo into Mediterranean Fare
      • Storing and Preserving Nuts and Seeds
    • Chapter 10: Fruits and Veggies: Key Parts of This Plant-Based Diet
      • Eating Local: An Overview of Mediterranean Produce
      • Understanding the Benefits of Fruits and Veggies
      • Zoning In on the Top Mediterranean Fruits
      • Zoning In on the Top Mediterranean Vegetables
      • Striving for Health with Seven to Ten Servings
    • Chapter 11: Great Grains
      • Comparing Whole Grains to Refined Grains
      • Exploring the Benefits of Whole Grains
      • Understanding the Grain Stars of the Mediterranean
      • Getting Practical: Ways Everyone Can Eat More Grains
      • Cooking with Grains
    • Chapter 12: Seafood and Animal Protein
      • Go Fish! The Lowdown on Types, Toxins, and Fish Oil Supplements
      • Seafood and the Mediterranean Diet
      • Meeting the Sealife Central to the Mediterranean Diet
      • Cooking Up Seafood
      • Fitting Other Protein Sources into Your Diet
    • Chapter 13: The Wonders of Wine
      • Going Together: Diets and Wine
      • Factoring Wine into the Mediterranean Diet
      • Choosing the Best Reds
      • Raising a Glass in Moderation
  • Part IV: Enjoying Life the Mediterranean Way
    • Chapter 14: Integrating the Mediterranean Diet into Your Life
      • Making the Switch to the Mediterranean Diet — Happily
      • Boning Up on Cooking Techniques That Are Mediterranean Diet– Friendly
      • More Than Food: Changing Your Life for Health and Happiness
    • Chapter 15: Eating Mediterranean When Money and Time Are Tight
      • Staying within Your Budget at the Grocery
      • Hassle-free Ways to Get Hard-to-Find Ingredients
      • Making Time in a Fast-Paced Lifestyle
    • Chapter 16: Recipes to Tempt Your Tastebuds
      • Waking Up to Breakfast, Mediterranean-Style
      • Mediterranean Toast
      • Overnight Muesli
      • Spinach and Sausage Breakfast Casserole
      • Avocado Smoothie
      • Lighter Fare: Soup, Salad, and Sandwiches
      • Avocado and Strawberry Salad with Sweet Balsamic Dressing
      • Spiced Chickpea Soup
      • Prosciutto and Fresh Mozzarella Panini
      • Fun Snacks
      • Fig Bundles
      • White Bean Dip
      • Apricot Canapes
      • Minty Yogurt Dip with Fresh Berries
      • Enjoying More-Substantial Fare: Dinners
      • Grilled Tuna with Avocado and Citrus Salsa
      • Swiss Chard and Chicken Gratin
      • Chickpea and Lemon Parsley Salad with Grilled Pita
      • Tortellini with Tomatoes and Spinach
      • Shrimp, Tomato, and Basil Pasta
      • Diving into Desserts
      • Chocolate Avocado Cake
      • Semolina and Coconut Cake with Almonds
      • Dark Chocolate Almond Bites
      • Grapes and Pistachios over Greek Yogurt
  • Part V: The Part of Tens
    • Chapter 17: A Taste of the Mediterranean: Top Ten Herbs and Spices
      • Basil
      • Cilantro
      • Cinnamon
      • Dill
      • Garlic
      • Lemon
      • Mint
      • Red Pepper Flakes
      • Saffron
      • Thyme
    • Chapter 18: Ten Studies on or Related to the Mediterranean Diet
      • The Seven Countries Study
      • The SUN Project
      • The PREDIMED Trial
      • The EPIC Project
      • Research from the University of Louisiana’s College of Pharmacology
      • The NIH-AARP Diet and Health Study
      • The ATTICA Study
      • Harvard School of Public Health Study
      • 2008 Study Reviews Regarding Cancer Risk
      • Study from Second University of Naples
    • Chapter 19: Ten Easy but Effective Ways to Give Your Life a Mediterranean Boost
      • Snuggle Up to Olive Oil
      • Reapportion Your Plate
      • Reduce Portion Sizes
      • Opt for Whole Grains over Refined
      • Keep Fruit and Veggies Handy
      • Toss Nuts into Everything
      • Commit to Eating Seafood at Least Twice a Week
      • Move Your Bones
      • Laugh, Deeply, Once a Day
      • Eat Your Veggies First
      • Include a Fruit or Veggie at Every Meal and Snack
  • Appendix: Metric Conversion Guide
  • Index

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Vörumerki: Dummies Series
Vörunúmer: 9781118715338
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