Mediterranean DASH Diet: 4 Books in 1 - Why Mediterranean Cooking and DASH Diet Are the Healthiest in the World. 2 Complete Guides for Beginners + 2 Cookbooks with 290 Recipes to Improve Your Health 3860426891, 1801155216

Table of contents :
Introduction
Chapter 1 What the DASH diet is
Chapter 2 Health benefits
Chapter 3 DASH Diet and Health
Chapter 4 The Importance Of Exercise During Diet
Chapter 5 How can you get started?
Chapter 6 What Should You Eat? What Shouldn’t You Eat? The Do’s and the Don’ts
Chapter 7 Advantages And Disadvantages Of The Dash Diet
Chapter 8 Myths about the DASH Diet
Chapter 9 21 Day Meal Plan
Chapter 10 Implementing The DASH Diet In Your Life
Chapter 11 Losing Weight with DASH Diet
Conclusion
Introduction
Chapter 1 Health Benefits And Why It Works
Chapter 2 Dash Diet Tips
Chapter 3 Best Diet Tips To Lose Weight And Improve Health
Chapter 4 Breakfast Recipes
Sweet Potatoes with Coconut Flakes
Flaxseed & Banana Smoothie
Fruity Tofu Smoothie
French Toast with Applesauce
Banana-Peanut Butter ‘n Greens Smoothie
Baking Powder Biscuits
Oatmeal Banana Pancakes with Walnuts
Creamy Oats, Greens & Blueberry Smoothie
Banana & Cinnamon Oatmeal
Bagels Made Healthy
Cereal with Cranberry-Orange Twist
No Cook Overnight Oats
Avocado Cup with Egg
Mediterranean Toast
Instant Banana Oatmeal
Almond Butter-Banana Smoothie
Brown Sugar Cinnamon Oatmeal
Buckwheat Pancakes with Vanilla Almond Milk
Tomato Bruschetta with Basil
Sweet Corn Muffins
Scrambled Eggs with Mushrooms and Spinach
Chia and Oat Breakfast Bran
Faux Breakfast Hash Brown Cups
Maple Mocha Frappe
Breakfast Oatmeal in Slow Cooker
Apple Cinnamon Overnight Oats
Spinach Mushroom Omelette
Muesli Scones
Sweet Potato Waffles
Ezekiel Bread French Toast
Mushroom Spinach Omelet
Chapter 5 Lunch recipes
Veggie Quesadillas
Chicken Wraps
Black Bean Patties with Cilantro
Lunch Rice Bowls
Salmon Salad
Stuffed Mushrooms Caps
Tuna Salad
Shrimp Lunch Rolls
Turkey Sandwich with Mozzarella
Veggie Soup
Avocado and Melon Salad
Spaghetti Squash And Sauce
Sausage with Potatoes
Beef Soup
Shrimp Salad
Watercress, Asparagus And Shrimp Salad
Chicken Tacos
Millet Cakes
Lentils Dal with Yogurt
Lunch Quinoa And Spinach Salad
Italian Pasta with Parmesan
Glazed Ribs
Chinese Chicken
Chicken and Barley
Instant Pot Potato Salad
Instant Pot Beef Gyros
Instant Pot Lasagna Hamburger Helper
Pasta with Meat sauce
Tavern Sandwiches in Instant Pot
Instant Pot Egg Sandwiches
Instant Pot Shredded Chicken
Teriyaki Chicken
Buffalo Chicken Quinoa bowls
Chicken Tacos
Tuscan Chicken Pasta
Pork Carnitas
Instant Pot Chipotle Burritos
Chapter 6 Dinner Recipes
Spinach Rolls
Goat Cheese Fold-Overs
Crepe Pie
Coconut Soup
Fish Tacos
Cobb Salad
Cheese Soup
Tuna Tartare
Clam Chowder
Asian Beef Salad
Carbonara
Cauliflower Soup with Seeds
Prosciutto-Wrapped Asparagus
Stuffed Bell Peppers
Stuffed Eggplants with Goat Cheese
Korma Curry
Zucchini Bars
Mushroom Soup
Stuffed Portobello Mushrooms
Lettuce Salad
Lemon Garlic Salmon
Chickpea Curry
Instant Pot Chicken Thighs with Olives and Capers
Instant Pot salmon
Instant Pot Mac N’ Cheese
Instant pot Mediterranean Chicken
Green Chicken and Rice Bowl
Turkey Meatballs with Spaghetti Squash
Instant Pot Chicken Parmesan
Instant Pot Chicken Marsala
Instant Pot Sausage Chicken Casserole
Spicy Pasta
Chapter 7 Dessert Recipes
Hearty Cashew and Almond butter
The Refreshing Nutter
Elegant Cranberry Muffins
Apple and Almond Muffins
Stylish Chocolate Parfait
Supreme Matcha Bomb
Mesmerizing Avocado and Chocolate Pudding
Hearty Pineapple Pudding
Healthy Berry Cobbler
Tasty Poached Apples
Home Made Trail Mix For The Trip
Heart Warming Cinnamon Rice Pudding
Pure Avocado Pudding
Sweet Almond and Coconut Fat Bombs
Spicy Popper Mug Cake
The Most Elegant Parsley Soufflé Ever
Fennel and Almond Bites
Feisty Coconut Fudge
No Bake Cheesecake
Easy Chia Seed Pumpkin Pudding
Lovely Blueberry Pudding
Decisive Lime and Strawberry Popsicle
Ravaging Blueberry Muffin
The Coconut Loaf
Fresh Figs with Walnuts and Ricotta
Authentic Medjool Date Truffles
Tasty Mediterranean Peanut Almond butter Popcorns
Just A Minute Worth Muffin
Hearty Almond Bread
Lemon Granita
Low Carb Blackberry Ice Cream
Chocolate Coconut Ice Cream
Chocolate Peppermint Popsicles
Perfect Strawberry Ice Cream
Raskolnikov Vanilla Ice Cream
Traditional Spanish Cold Cream with Walnuts
Chocolate Ice Cream
Avocado and Strawberries Salad
Blueberry Cream
Apple Cupcakes
Cinnamon Apples
Vanilla Pumpkin Bars
Cold Cashew And Berry Cake
Carrot And Mandarins Cold Cake
Conclusion
Introduction
Chapter 1 What the Mediterranean diet is
Chapter 2 Benefits of the Mediterranean Diet
Chapter 3 Why the Mediterranean Diet Works.
Chapter 4 How to follow the Mediterranean diet.
Chapter 5 What Should It Be Consumed?
Chapter 6 The Science Behind The Mediterranean Diet
Chapter 7 Adopting a Mediterranean Style Diet
Chapter 8 Preparing for Your Mediterranean Diet
Chapter 9 Tips of Healthy Eaters
Chapter 10 The Mediterranean Way of Life
Chapter 11 21 Day Meal Plan
Conclusion
Introduction
Chapter 1 Health Benefits And Why It Works
Chapter 2 Mediterranean Diet Basics
Chapter 3 Breakfast Recipes
Morning Egg Sandwiches
Quinoa Bowl
Sweet Oatmeal
Green Beans and Eggs
Spiced Morning Omelet
Rice Pudding
Creamy Millet
Apple muffins
Mushroom Frittata
Homemade Granola Bowl
Breakfast Kale Frittata
Cranberry Granola Bars
Spinach and Berry Smoothie
Zucchini Breakfast Salad
Quinoa and Spinach Breakfast Salad
Carrots Breakfast Mix
Italian Breakfast Salad
Zucchini and Sprout Breakfast Mix
Breakfast Corn Salad
Simple Basil Tomato Mix
Cucumber and Avocado Salad
Watermelon Salad
Chapter 4 Lunch recipes
Falafel bowls with tahini sauce
Spinach and egg scramble with raspberries
Mediterranean lettuce wraps
Pressed Tuna Sandwich
Cauliflower Soup
Purple Potato Soup
Broccoli Soup
Leeks Soup
Cauliflower Lunch Salad
Shrimp Soup
Shrimp Mix
Spinach And Lentils Stew
Sweet Potato Mix
Pea Stew
Green Beans Stew
Mushroom And Veggie Soup
Jackfruit And Chili Stew
Mushroom Lunch Salad
Chickpeas Stew
Eggplant Stew
Black Eyed Peas Chili
Mediterranean Chicken
Grilled Eggplant Lunch Salad
Eggplant and Avocado Lunch Mix
Mediterranean Grilled Pork Chops
Chapter 5 Dinner recipes
Mushroom And Cheese Soup
Parmesan Tomato Soap
Merjimek
Chicken Leek Soup
Meatball Soup
Lemon Lamb Soup
Eggplant Soup
Lasagna Rolls
Tortilla Wraps With Hummus
Tomato & Chicken Skillet
Seafood Wraps With Avocado
Carrot Soap
Wrapped Chopped Salad
Chicken And Quinoa Salad With Pomegranate
Pasta E Fagioli Soap
Mediterranean Buddha Bowl
Shrimp Crepes
Carrot Noodles Salad
Chapter 6 Dessert Recipes
Banana Shake Bowls
Cold Lemon Squares
Blackberry and Apples Cobbler
Black Tea Cake
Green Tea and Vanilla Cream
Figs Pie
Cherry Cream
Strawberries Cream
Apples and Plum Cake
Cinnamon Chickpeas Cookies
Cocoa Brownies
Cardamom Almond Cream
Banana Cinnamon Cupcakes
Rhubarb and Apples Cream
Almond Rice Dessert
Peach Sorbet
Cranberries and Pears Pie
Lemon Cream
Blueberries Stew
Mandarin Cream
Creamy Mint Strawberry Mix
Vanilla Cake
Pumpkin Cream
Chia and Berries Smoothie Bowl
Minty Coconut Cream
Watermelon Cream
Grapes Stew
Cocoa Sweet Cherry Cream
Apple Couscous Pudding
Ricotta Ramekins
Papaya Cream
Almonds and Oats Pudding
Chocolate Cups
Chapter 7 Salad Recipes
Sushi Appetizer
Tuna Salad in Lettuce Cups
Rice Burgers
Wheatberry Burgers
Tzatziki
Kale Wraps with Apple and Chicken
Tomato Finger Sandwich
Parsley Cheese Balls
Layered Dip
Grilled Tempeh Sticks
Sweet Potato Fries
Italian Style Potato Fries
Lemon Cauliflower Florets
Greek Style Nachos
Cheesy Phyllo Bites
Cheddar Hot Pepper Dip
Traditional Mediterranean Hummus
Easy Nachos
Salty Almonds
Zucchini Chips
Chili Chicken Wings
Radish Flatbread Bites
Endive Bites
Eggplant Bites
Peanut Butter Yogurt Dip
Roasted Chickpeas
Bell Pepper Muffins
Whole-Grain Lavash Chips
Quinoa Granola
Cheesy Artichoke Dip
Date and Fig Smoothie
Cucumber Bites with Creamy Avocado
Beetroot Chips
Chapter 8 Snack and appetizers
Meatballs Platter
Yogurt Dip
Tomato Bruschetta
Artichoke Flatbread
Red Pepper Tapenade
Coriander Falafel
Red Pepper Hummus
White Bean Dip
Hummus with Ground Lamb
Eggplant Dip
Veggie Fritters
Bulgur Lamb Meatballs
Cucumber Bites
Stuffed Avocado
Wrapped Plums
Cucumber Rolls
Olives and Cheese Stuffed Tomatoes
Tomato Salsa
Chili Mango and Watermelon Salsa
Creamy Spinach and Shallots Dip
Feta Artichoke Dip
Avocado Dip
Goat Cheese and Chives Spread
Chapter 9 How to Implement the Mediterranean Diet into Your Lifestyle
Conclusion

Citation preview

MEDITERRANEAN DASH DIET:

4 Books in 1: Why Mediterranean Cooking and DASH Diet Are the Healthiest in the World. 2 Complete Guides for Beginners + 2 Cookbooks with 290 Recipes to Improve Your Health

BEATRICE MORELLI

© Copyright 2020 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly. Legal Notice: This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

TABLE OF CONTENTS DASH DIET FOR BEGINNERS

INTRODUCTION CHAPTER 1 WHAT THE DASH DIET IS CHAPTER 2 HEALTH BENEFITS CHAPTER 3 DASH DIET AND HEALTH CHAPTER 4 THE IMPORTANCE OF EXERCISE DURING DIET CHAPTER 5 HOW CAN YOU GET STARTED? CHAPTER 6 WHAT SHOULD YOU EAT? WHAT SHOULDN’T YOU EAT? THE DO’S AND THE DON’TS CHAPTER 7 ADVANTAGES AND DISADVANTAGES OF THE DASH DIET CHAPTER 8 MYTHS ABOUT THE DASH DIET CHAPTER 9 21 DAY MEAL PLAN CHAPTER 10 IMPLEMENTING THE DASH DIET IN YOUR LIFE CHAPTER 11 LOSING WEIGHT WITH DASH DIET CONCLUSION INTRODUCTION

TABLE OF CONTENTS DASH DIET COOKBOOK FOR BEGINNERS CHAPTER 1 HEALTH BENEFITS AND WHY IT WORKS CHAPTER 2 DASH DIET TIPS CHAPTER 3 BEST DIET TIPS TO LOSE WEIGHT AND IMPROVE HEALTH CHAPTER 4 BREAKFAST RECIPES SWEET POTATOES WITH COCONUT FLAKES FLAXSEED & BANANA SMOOTHIE FRUITY TOFU SMOOTHIE FRENCH TOAST WITH APPLESAUCE BANANA-PEANUT BUTTER ‘N GREENS SMOOTHIE BAKING POWDER BISCUITS OATMEAL BANANA PANCAKES WITH WALNUTS CREAMY OATS, GREENS & BLUEBERRY SMOOTHIE BANANA & CINNAMON OATMEAL BAGELS MADE HEALTHY CEREAL WITH CRANBERRY-ORANGE TWIST NO COOK OVERNIGHT OATS AVOCADO CUP WITH EGG MEDITERRANEAN TOAST INSTANT BANANA OATMEAL ALMOND BUTTER-BANANA SMOOTHIE BROWN SUGAR CINNAMON OATMEAL BUCKWHEAT PANCAKES WITH VANILLA ALMOND MILK TOMATO BRUSCHETTA WITH BASIL SWEET CORN MUFFINS SCRAMBLED EGGS WITH MUSHROOMS AND SPINACH CHIA AND OAT BREAKFAST BRAN FAUX BREAKFAST HASH BROWN CUPS MAPLE MOCHA FRAPPE BREAKFAST OATMEAL IN SLOW COOKER APPLE CINNAMON OVERNIGHT OATS SPINACH MUSHROOM OMELETTE MUESLI SCONES SWEET POTATO WAFFLES EZEKIEL BREAD FRENCH TOAST MUSHROOM SPINACH OMELET CHAPTER 5 LUNCH RECIPES VEGGIE QUESADILLAS CHICKEN WRAPS BLACK BEAN PATTIES WITH CILANTRO LUNCH RICE BOWLS

SALMON SALAD STUFFED MUSHROOMS CAPS TUNA SALAD SHRIMP LUNCH ROLLS TURKEY SANDWICH WITH MOZZARELLA VEGGIE SOUP AVOCADO AND MELON SALAD SPAGHETTI SQUASH AND SAUCE SAUSAGE WITH POTATOES BEEF SOUP SHRIMP SALAD WATERCRESS, ASPARAGUS AND SHRIMP SALAD CHICKEN TACOS MILLET CAKES LENTILS DAL WITH YOGURT LUNCH QUINOA AND SPINACH SALAD ITALIAN PASTA WITH PARMESAN GLAZED RIBS CHINESE CHICKEN CHICKEN AND BARLEY INSTANT POT POTATO SALAD INSTANT POT BEEF GYROS INSTANT POT LASAGNA HAMBURGER HELPER PASTA WITH MEAT SAUCE TAVERN SANDWICHES IN INSTANT POT INSTANT POT EGG SANDWICHES INSTANT POT SHREDDED CHICKEN TERIYAKI CHICKEN BUFFALO CHICKEN QUINOA BOWLS CHICKEN TACOS TUSCAN CHICKEN PASTA PORK CARNITAS INSTANT POT CHIPOTLE BURRITOS CHAPTER 6 DINNER RECIPES SPINACH ROLLS GOAT CHEESE FOLD-OVERS CREPE PIE COCONUT SOUP FISH TACOS COBB SALAD CHEESE SOUP TUNA TARTARE CLAM CHOWDER ASIAN BEEF SALAD CARBONARA CAULIFLOWER SOUP WITH SEEDS PROSCIUTTO-WRAPPED ASPARAGUS STUFFED BELL PEPPERS STUFFED EGGPLANTS WITH GOAT CHEESE KORMA CURRY

ZUCCHINI BARS MUSHROOM SOUP STUFFED PORTOBELLO MUSHROOMS LETTUCE SALAD LEMON GARLIC SALMON CHICKPEA CURRY INSTANT POT CHICKEN THIGHS WITH OLIVES AND CAPERS INSTANT POT SALMON INSTANT POT MAC N’ CHEESE INSTANT POT MEDITERRANEAN CHICKEN GREEN CHICKEN AND RICE BOWL TURKEY MEATBALLS WITH SPAGHETTI SQUASH INSTANT POT CHICKEN PARMESAN INSTANT POT CHICKEN MARSALA INSTANT POT SAUSAGE CHICKEN CASSEROLE SPICY PASTA CHAPTER 7 DESSERT RECIPES HEARTY CASHEW AND ALMOND BUTTER THE REFRESHING NUTTER ELEGANT CRANBERRY MUFFINS APPLE AND ALMOND MUFFINS STYLISH CHOCOLATE PARFAIT SUPREME MATCHA BOMB MESMERIZING AVOCADO AND CHOCOLATE PUDDING HEARTY PINEAPPLE PUDDING HEALTHY BERRY COBBLER TASTY POACHED APPLES HOME MADE TRAIL MIX FOR THE TRIP HEART WARMING CINNAMON RICE PUDDING PURE AVOCADO PUDDING SWEET ALMOND AND COCONUT FAT BOMBS SPICY POPPER MUG CAKE THE MOST ELEGANT PARSLEY SOUFFLÉ EVER FENNEL AND ALMOND BITES FEISTY COCONUT FUDGE NO BAKE CHEESECAKE EASY CHIA SEED PUMPKIN PUDDING LOVELY BLUEBERRY PUDDING DECISIVE LIME AND STRAWBERRY POPSICLE RAVAGING BLUEBERRY MUFFIN THE COCONUT LOAF FRESH FIGS WITH WALNUTS AND RICOTTA AUTHENTIC MEDJOOL DATE TRUFFLES TASTY MEDITERRANEAN PEANUT ALMOND BUTTER POPCORNS JUST A MINUTE WORTH MUFFIN HEARTY ALMOND BREAD LEMON GRANITA LOW CARB BLACKBERRY ICE CREAM CHOCOLATE COCONUT ICE CREAM CHOCOLATE PEPPERMINT POPSICLES

PERFECT STRAWBERRY ICE CREAM RASKOLNIKOV VANILLA ICE CREAM TRADITIONAL SPANISH COLD CREAM WITH WALNUTS CHOCOLATE ICE CREAM AVOCADO AND STRAWBERRIES SALAD BLUEBERRY CREAM APPLE CUPCAKES CINNAMON APPLES VANILLA PUMPKIN BARS COLD CASHEW AND BERRY CAKE CARROT AND MANDARINS COLD CAKE CONCLUSION

TABLE OF CONTENTS MEDITERRANEAN DIET FOR BEGINNERS

INTRODUCTION CHAPTER 1 WHAT THE MEDITERRANEAN DIET IS CHAPTER 2 BENEFITS OF THE MEDITERRANEAN DIET CHAPTER 3 WHY THE MEDITERRANEAN DIET WORKS. CHAPTER 4 HOW TO FOLLOW THE MEDITERRANEAN DIET. CHAPTER 5 WHAT SHOULD IT BE CONSUMED? CHAPTER 6 THE SCIENCE BEHIND THE MEDITERRANEAN DIET CHAPTER 7 ADOPTING A MEDITERRANEAN STYLE DIET CHAPTER 8 PREPARING FOR YOUR MEDITERRANEAN DIET CHAPTER 9 TIPS OF HEALTHY EATERS CHAPTER 10 THE MEDITERRANEAN WAY OF LIFE CHAPTER 11 21 DAY MEAL PLAN CONCLUSION

TABLE OF CONTENTS MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS

INTRODUCTION CHAPTER 1 HEALTH BENEFITS AND WHY IT WORKS CHAPTER 2 MEDITERRANEAN DIET BASICS CHAPTER 3 BREAKFAST RECIPES MORNING EGG SANDWICHES QUINOA BOWL SWEET OATMEAL GREEN BEANS AND EGGS SPICED MORNING OMELET RICE PUDDING CREAMY MILLET APPLE MUFFINS MUSHROOM FRITTATA HOMEMADE GRANOLA BOWL BREAKFAST KALE FRITTATA CRANBERRY GRANOLA BARS SPINACH AND BERRY SMOOTHIE ZUCCHINI BREAKFAST SALAD QUINOA AND SPINACH BREAKFAST SALAD CARROTS BREAKFAST MIX ITALIAN BREAKFAST SALAD ZUCCHINI AND SPROUT BREAKFAST MIX BREAKFAST CORN SALAD SIMPLE BASIL TOMATO MIX CUCUMBER AND AVOCADO SALAD WATERMELON SALAD CHAPTER 4 LUNCH RECIPES FALAFEL BOWLS WITH TAHINI SAUCE SPINACH AND EGG SCRAMBLE WITH RASPBERRIES MEDITERRANEAN LETTUCE WRAPS PRESSED TUNA SANDWICH CAULIFLOWER SOUP PURPLE POTATO SOUP BROCCOLI SOUP LEEKS SOUP CAULIFLOWER LUNCH SALAD SHRIMP SOUP SHRIMP MIX SPINACH AND LENTILS STEW

SWEET POTATO MIX PEA STEW GREEN BEANS STEW MUSHROOM AND VEGGIE SOUP JACKFRUIT AND CHILI STEW MUSHROOM LUNCH SALAD CHICKPEAS STEW EGGPLANT STEW BLACK EYED PEAS CHILI MEDITERRANEAN CHICKEN GRILLED EGGPLANT LUNCH SALAD EGGPLANT AND AVOCADO LUNCH MIX MEDITERRANEAN GRILLED PORK CHOPS CHAPTER 5 DINNER RECIPES MUSHROOM AND CHEESE SOUP PARMESAN TOMATO SOAP MERJIMEK CHICKEN LEEK SOUP MEATBALL SOUP LEMON LAMB SOUP EGGPLANT SOUP LASAGNA ROLLS TORTILLA WRAPS WITH HUMMUS TOMATO & CHICKEN SKILLET SEAFOOD WRAPS WITH AVOCADO CARROT SOAP WRAPPED CHOPPED SALAD CHICKEN AND QUINOA SALAD WITH POMEGRANATE PASTA E FAGIOLI SOAP MEDITERRANEAN BUDDHA BOWL SHRIMP CREPES CARROT NOODLES SALAD CHAPTER 6 DESSERT RECIPES BANANA SHAKE BOWLS COLD LEMON SQUARES BLACKBERRY AND APPLES COBBLER BLACK TEA CAKE GREEN TEA AND VANILLA CREAM FIGS PIE CHERRY CREAM STRAWBERRIES CREAM APPLES AND PLUM CAKE CINNAMON CHICKPEAS COOKIES COCOA BROWNIES CARDAMOM ALMOND CREAM BANANA CINNAMON CUPCAKES RHUBARB AND APPLES CREAM ALMOND RICE DESSERT PEACH SORBET

CRANBERRIES AND PEARS PIE LEMON CREAM BLUEBERRIES STEW MANDARIN CREAM CREAMY MINT STRAWBERRY MIX VANILLA CAKE PUMPKIN CREAM CHIA AND BERRIES SMOOTHIE BOWL MINTY COCONUT CREAM WATERMELON CREAM GRAPES STEW COCOA SWEET CHERRY CREAM APPLE COUSCOUS PUDDING RICOTTA RAMEKINS PAPAYA CREAM ALMONDS AND OATS PUDDING CHOCOLATE CUPS CHAPTER 7 SALAD RECIPES SUSHI APPETIZER TUNA SALAD IN LETTUCE CUPS RICE BURGERS WHEATBERRY BURGERS TZATZIKI KALE WRAPS WITH APPLE AND CHICKEN TOMATO FINGER SANDWICH PARSLEY CHEESE BALLS LAYERED DIP GRILLED TEMPEH STICKS SWEET POTATO FRIES ITALIAN STYLE POTATO FRIES LEMON CAULIFLOWER FLORETS GREEK STYLE NACHOS CHEESY PHYLLO BITES CHEDDAR HOT PEPPER DIP TRADITIONAL MEDITERRANEAN HUMMUS EASY NACHOS SALTY ALMONDS ZUCCHINI CHIPS CHILI CHICKEN WINGS RADISH FLATBREAD BITES ENDIVE BITES EGGPLANT BITES PEANUT BUTTER YOGURT DIP ROASTED CHICKPEAS BELL PEPPER MUFFINS WHOLE-GRAIN LAVASH CHIPS QUINOA GRANOLA CHEESY ARTICHOKE DIP DATE AND FIG SMOOTHIE CUCUMBER BITES WITH CREAMY AVOCADO

BEETROOT CHIPS CHAPTER 8 SNACK AND APPETIZERS MEATBALLS PLATTER YOGURT DIP TOMATO BRUSCHETTA ARTICHOKE FLATBREAD RED PEPPER TAPENADE CORIANDER FALAFEL RED PEPPER HUMMUS WHITE BEAN DIP HUMMUS WITH GROUND LAMB EGGPLANT DIP VEGGIE FRITTERS BULGUR LAMB MEATBALLS CUCUMBER BITES STUFFED AVOCADO WRAPPED PLUMS CUCUMBER ROLLS OLIVES AND CHEESE STUFFED TOMATOES TOMATO SALSA CHILI MANGO AND WATERMELON SALSA CREAMY SPINACH AND SHALLOTS DIP FETA ARTICHOKE DIP AVOCADO DIP GOAT CHEESE AND CHIVES SPREAD CHAPTER 9 HOW TO IMPLEMENT THE MEDITERRANEAN DIET INTO YOUR LIFESTYLE CONCLUSION

DASH DIET FOR BEGINNERS: LEARN HOW THE 21-DAY DASH DIET MEAL PLAN IS PROVEN TO MAKE YOU LOSE WEIGHT AND LOWER YOUR BLOOD PRESSURE. IMPROVE YOUR HEALTH AND LIVE A BETTER LIFE.

BEATRICE MORELLI

Introduction

T

hank you for choosing this guide, you will learn everything you need to know about dash diet as a beginner; after this, kindly proceed to my recipe cookbook for delicious and easy to make recipes, “DASH Diet Cookbook for Beginners: 140 of the Greatest DASH Diet Recipes Designed to Make You Lose Weight and Lower Your Blood Pressure. Unconventional Dishes to Start Enjoying Healthy Food.” I’m sure you’ve been through diets in your life. If not you, you must have known people who begin a diet enthusiastically, then hit a plateau and give it all up in frustration and resume their unhealthy eating habits. Wondering what the DASH diet is all about? It’s a one of a kind diet, specifically designed to reduce blood pressure levels in people. Hypertension, or high blood pressure, is one of the greatest silent killers of this century. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy products. Its emphasis isn’t on deprivation, but on adaptation. The DASH diet aims to change the way people look at food, to educate them about their bodies, and to teach them to make healthy, sustainable choices. The DASH diet was created to change lives by changing lifestyles. Unlike more restrictive diets, the DASH diet was designed to be approachable, and to be readily incorporated into people’s lives. For the most part, you do not need to shop at special grocery stores or go through agonizing transition periods; you just need to start adjusting your food patterns, one step at a time. The basics of the DASH diet are simple: Eat more fruits, vegetables, whole grains, and lean protein, and eat less saturated fat, salt, and sweets. It’s a common-sense approach to health that really works. The DASH diet works because it’s a lifestyle that can be sustained easily, not a traditional diet. The word “diet” conjures thoughts of temporary deprivation, but the DASH diet is the opposite. It aims at educating

individuals on how they can undertake clean or proper eating, on a daily basis, so that they build healthy bodies. Rather than impose strict controls on food content, such as the total number of fat, DASH diet follows important rules of choosing clean foods. When individuals understand the implications of their daily dietary decision making, they’re much more likely to choose wisely. Therefore, it is easy to adopt the DASH diet. The ultimate goal of the DASH diet is to reduce the intake of harmful foods and to choose healthy substitutes instead. When you understand the damage that bad food does to your body, it makes you far less interested in eating it. And once you wean yourself from excess fat, cholesterol, sodium, and sugar, you will be amazed by how much better you feel! Bad food takes its toll in so many ways, not just silently with hypertension and heart disease, but also outwardly in your appearance, energy level, and enthusiasm for life. If you are feeling sluggish, consider what you last ate. Was it good for you? Or bad? Unless you are fueling your body with good food, it will fail you. The DASH diet isn’t a strict dietary regimen, but rather a new way of seeing, appreciating, and consuming food. Grains, vegetables, fruits, low-fat dairy products, seeds, nuts, and lean meat all form the base of the DASH diet. So, there are no strict restrictions, only amazing benefits. Besides giving you a way of turning to healthy eating habits, the DASH diet is primarily known for showing great results in lowering high blood pressure. This diet is rich in several minerals like calcium, zinc, iron, manganese, and potassium, and these nutrients primarily help to regulate the blood pressure. Also, the diet is low in saturated fat and cholesterol but provides a significant amount of protein, which can also help people suffering from high blood pressure. Knowing what kind of foods make the foundation of this diet makes it clear that it can also be used to lose weight and excess fat. Following this kind of diet means losing about 500 calories a day. Combine that with exercise, and you will get slim fast. What supports this is also the fact that the DASH diet, rich in protein and fiber, keeps you satiated for longer periods and thus prevents overeating and gaining weight. The DASH diet is one of the few diets that can help you meet your daily requirement for potassium, which, besides countering the effect of salt to raise blood pressure, also helps in preventing osteoporosis. This diet also provides sufficient amounts of vitamin B 12, calcium, and fiber, which are

required for proper cell metabolism, building and maintaining strong bones, keeping blood sugar levels stable, and preventing obesity.

Chapter 1 What the DASH diet is

D

ASH stands for Dietary Approaches to Stop Hypertension. This diet was specifically designed with a mind toward people who suffer from hypertension (high blood pressure). When you dive into the statistics, it is actually quite shocking how destructive this condition is. The American Heart and Stroke Association stated in 2013 that 1 in every 3 American adults suffers with high blood pressure. This is a staggering statistic and indicates that something has to be done about it. This was a chief motivator behind the conceptualization of the DASH diet. High blood pressure affects the heart negatively and may lead to heart attacks and strokes. Since hypertension does not discriminate and all people can suffer from it, the good news is that every person can do something about it. The diet is high in fruits, vegetables and lean proteins and restricts red meat, salt, added sugars and fat. This is the diet’s main premise and why it is so healthy for you. The table below gives a brief overview of how you should be eating on the DASH diet. Food Group

Number of servings per day

Whole grains

6-8

Lean meats, poultry and fish

Less than 6

Vegetables

4-5

Fruit

4-5

Dairy (low -fat)

2-3

Fats and oils

2-3

Sodium (salt)

2300mg (1 tsp) Number of servings per week

Nuts, seeds and legumes

4-5

Added sugar and candy

Less than 5

Source: West, H. (2018, October 17)

Benefits Of Using The DASH Diet A diet held in such high esteem must have many benefits. When it comes to health and taking care of yourself, every person looks for what will be the most helpful and yield the most benefits. Luckily the DASH diet holds multiple benefits in various areas. Lowers blood pressure Lowering blood pressure is the main reason this diet was conceived. The reason hypertension is so common in western society is the amount of processed and preserved foods we consume. If any average person were to open their kitchen cupboard or their fridge, they would see a large amount of canned goods, processed meats, frozen meals and various other types of foods that have come far from their original state. In order to preserve food, salt is commonly added to it since salt is a preservative. So anything that is not fresh is most likely to have an unhealthy amount of salt in it. The DASH diet addresses this factor by emphasizing the consumption of whole foods rather than processed foods. If you cook the food yourself, then you will be able to control the amount of salt in it. You can see what you are adding, and there is no risk of any additional unhealthy ingredients. High blood pressure is bad for our hearts, and we all know our hearts are a vital organ in our bodies. It should be our priority to keep our hearts healthy. The pressure exerted on the heart by hypertension puts an amount of strain on the heart that it is simply not built to handle. Weight loss Although not directly what the diet was designed for, this method of eating has been shown to directly impact weight loss. Losing weight will also directly impact your blood pressure since being overweight increases your blood pressure. If you do suffer from hypertension and have been to see a doctor, chances are that you have been advised to lose weight. The DASH diet kills two birds with one stone since you can lower your blood pressure and lose weight all on the same eating plan. With any diet, in order to lose weight, you have to eat less calories than you are using. The DASH diet already cuts out many high-calorie foods that are high in saturated and total fats as well as added sugars. You will replace

these empty calories with comprehensively nutritious foods. This means that the volume of food you eat will be able to sustain you without any increase in your calorie intake since you will be consuming more effective fuel. Increased nutritional value Since you will be cutting out empty calories and replacing them with food of a high nutritional value, the amount of vitamins and minerals you will be absorbing into your body will be much higher. Your body will be able to use these nutrients to fight common illnesses, such as the flu and help your body run at an optimal level. You will experience a higher level of energy and endurance throughout the day and when you are exercising. Can you imagine how much healthier a lifestyle that will produce overall? TYPES OF DASH DIETS Generally, there are two types of the DASH diet that you’ll come across. •

Standard DASH Diet

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Lower Sodium DASH Diet

Standard DASH Diet: With this DASH diet, the sodium intake should exceed 2300 mg per day. This diet is ideal for people who have normal blood pressure. Lower Sodium DASH Diet: With this DASH diet, the sodium intake must be limited to less than 1500 mg on a daily basis. This DASH diet is suitable for people who are suffering from hypertension (high blood pressure). Both of these DASH diets have the same goal, to limit salt consumption, because this helps to regulate blood pressure. Moreover, both of the diets also aid in losing weight. Choosing either one of the two diets depends on your weight and body needs. Your doctor or nutritionist might recommend anywhere from 1,200 to 3,000 or more calories in a day. Therefore, it is vital to identify the right amount of calories that can satisfy your body’s needs. Hence, it is wise to consult a nutritionist before starting this diet. THE DASH DIETARY PROGRAM Normally, the DASH diet includes the following nutrients, and they should be consumed in the following amounts on a daily basis:

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Saturated fat: 6% of calories

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Protein:18% of calories

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Carbohydrate: 55% of calories

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Total fat: 27% of calories

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Cholesterol: 150 mg

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Sodium: 2,300 mg

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Potassium: 4,700 mg

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Calcium: 1,250 mg

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Magnesium: 500 mg

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Fiber: 30g

In short, a DASH diet is: •

Low in saturated and trans fats

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Rich in fiber, protein, magnesium, calcium and potassium

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Low in sodium

Fats A lot of people consider fats as the prime culprit for a number of chronic diseases. It’s true, but further research has shown that fats are categorized into two types: good fats and bad fats. Good fats benefit us in many ways. They help reduce inflammation, offer vital fatty acids, and improve our health. Consuming foods that have good fats is linked to increasing HDL and reducing small dense LDL particles. You can find many foods that are loaded with good fats in the DASH diet, such as: •

Avocados

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Nuts

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Hemp Seeds

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Flax seeds

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Olive oil

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Fish (Rich in omega-3 fatty acids)

Speaking of bad fats, these include vegetable shortening, margarine, hydrogenated vegetable oils (partially) etc. Such foods are said to increase small LDL particles, which can lead to atherogenesis (artery wall disorder). Fats are vital in any diet, which is why they need to be consumed in moderation. However, on the DASH diet, it is important to carefully choose serving sizes, that is, choose foods that have more good fats and less of the bad fats. Saturated fat is bad fat and can be found in fatty meat, coconut oil, palm oil, full-fat dairy products and palm kernel oil. Hence, they should be consumed less. Unsaturated fat is good fat that helps to reduce levels of cholesterol and minimize the risk of heart attacks. Unsaturated fats can be found in olives, avocados, nuts, certain fish, etc. Proteins The DASH diet recommends that protein should be consumed in abundance, as it has many health benefits. Protein can be obtained by eating legumes, soy products, nuts, seeds, fish, lean meat, eggs, low-fat dairy, etc. Processed meats should be avoided because they are linked to hypertension. Some processed meats have also been found to contain carcinogens, which are deadly for our health. Carbohydrates In addition to protein, the DASH diet also emphasizes carbs. This is because carbs provide us with energy and many micronutrients that help regulate many body functions. There are many diets that suggest dieters should reduce carb intake, as this increases calorie consumption. However, this is an unhealthy approach and can lead to poor health and digestive issues as well. The food in the DASH diet is rich in carbs, and includes: •

Low glycemic index fruits.

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Green vegetables – spinach, kale, broccoli, collards, mustards.

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Whole grains – cracked wheat, millets, oats.

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Beans and legumes.

Other Nutrients There are many other nutrients that are essential for the body and must be consumed. The DASH diet recommends calcium, magnesium and potassium. Foods that are rich in these nutrients help fight endothelial dysfunction and enhance smooth muscle relaxation. •

Potassium: bananas, oranges and spinach.

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Calcium: dairy products and green vegetables.

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Magnesium: whole grains, leafy vegetables, nuts and seeds.

MICRONUTRIENTS IN THE DASH DIET The DASH diet is all about the right portion sizes, eating nutrient-rich foods and making sure that the amounts are as per the guidelines. There’s no doubt that the DASH diet’s main goal is to help reduce blood pressure, but it also helps with weight loss. It does so by reducing the cholesterol level and making sure that diabetes is controlled. According to The National Kidney Foundation, people with kidney diseases should go on the DASH diet. This is because it incorporates less sodium and increases the intake of healthy nutrients such as magnesium, calcium and potassium. This helps lower blood pressure. According to The United States Department of Agriculture (USDA) the DASH diet is the ideal eating plan for all Americans. Some people consider the DASH diet to be a vegetarian diet, but it’s not. It does incorporate many fruits and vegetables, non-fat dairy foods, beans, nuts and other nutritious items because of the healthy benefits they provide us with. But, it also includes meat and fish. The DASH diet also recommends that dieters steer clear of junk and processed food, as these are loaded with too much sodium, which not only spikes blood pressure but also contributes to weight gain. Let’s get to know about the micronutrients that can be found in the DASH diet and how they help: • Potassium: Fruit are loaded with potassium, and potassium is linked to reducing blood pressure.

• Unsaturated Fats: These are good fats and help to reduce bad cholesterol levels. • Omega-3 Fatty Acids: Too much fat in the blood can disrupt the heart’s rhythm, and lead to heart attacks. According to studies, omega-3 helps to reduce triglyceride levels (fats in the blood). This way the risk of heart attack is reduced. •

Fiber: Helps to suppress our appetite and control calorie intake.

• L-arginine: Helps improve the functionality of the artery walls by promoting flexibility and reducing the risk of blood clots. •

Carbs: Energy provider.

Role of Fruit in the DASH Diet • The DASH diet recommends eating a lot of fruit, which contain a huge amount of useful nutrients that aid in reducing blood pressure and weight. For example, potassium is one of our most important nutrients as it helps to balance the electrolytes in our bodies. Bananas contain a high level of potassium. There is 358 mg potassium in 100 grams of a banana. According to this study, consuming two bananas on a daily basis for two weeks can help reduce blood pressure by 10%. • Then there are citrus fruits, which include grapefruit, oranges, lemons and limes. These are ideal fruit on the DASH diet, thanks to the low amount of sodium they contain. In fact, there are many essential vitamins and minerals in this fruit. For example, oranges alone contain 326 mg of potassium, and avocados contain 690 mg of potassium. • Apart from potassium, there are many other nutrients that also benefit our bodies in various ways. A Florida State University study says that watermelon aids in regulating blood pressure, as it contains a high amount of L-citrulline (an amino acid that processes L-arginine and improves blood circulation). The same study also says that L-citrulline also helps in reducing high blood pressure. • Another study published in The American Journal of Clinical Nutrition says that fruit such as blueberries, strawberries, cranberries,

blackcurrants and oranges contain anthocyanins. This provides protection against high blood pressure. So, the DASH diet emphasizes that lots of fruit should be included in the diet because they help control blood pressure, weight loss, and provide other health benefits as well. THE IMPORTANCE OF INCLUDING MINERALS The reason that the DASH diet is a complete diet is because it is balanced. It won’t ask you to cut out carbs, fats or any nutrient completely. It’s a diet plan that is offered to individuals, based on their bodies. The DASH diet focuses a great deal on nutrient intake because they help in many ways. Importance of Potassium: Potassium counteracts the effects of sodium and helps control blood pressure. One major benefit of including fruit and vegetables in your diet is that they help control blood pressure. Fruit such as oranges, citrus fruit, bananas, apples, avocados, raisins and apricots are high in potassium. Note: Canned or processed fruit aren’t as healthy as fresh fruit because most of the potassium is washed away during the process. Fruit should be eaten fresh or frozen. Apart from fruit, leafy green vegetables such as parsley, lettuce, broccoli, peas, spinach, potatoes, lima beans and tomatoes are also full of potassium. Whole grains also make the list of high potassium yielding fruit. These include wheat germ, seeds and nuts. Fish is another source of potassium that you can enjoy on the DASH diet. Sardines, cod, flounder and salmon are rich in potassium. Calcium: Needed to build and maintain strong bones. The National Heart, Lung, and Blood Institute (NHLBI) recommends including foods that are rich in calcium. People who opt for a 1,600 calorie diet should consume at least two 8ounce servings of low-fat milk/yogurt or fat-free milk. If you’re following a 2,600 calorie diet then three servings of 8 ounces each needs to be taken. The daily recommendation of calcium for a healthy adult is 1,000 milligrams. However, the NHLBI suggests increasing the amount of calcium to around 1250 mg.

Foods that are rich in calcium include dairy products (yogurt and milk). Cheese is also allowed but not in abundance because it also contains sodium. Milk and yogurt are healthy for the body, as they are easily absorbed. One glass (8 ounces) of milk will give you about 300 mg of calcium and 8 ounces of yogurt will provide between 250 mg to 350 mg of calcium. You can also take calcium-fortified orange juice, as it will provide you with 300 mg of calcium. Calcium-fortified orange juice will also provide you with potassium. Magnesium: It is recommended that healthy individuals have at least 400 mg of magnesium each day, because it helps a number of functions and helps process many chemical reactions in the body as well. Magnesium helps reduce blood pressure, triggers an anti-inflammatory response in the body and also has many other benefits. Dark Chocolate: Dark chocolate has many benefits. It improves blood flow, adds shine to the skin, and makes you look good. Plus, it contains magnesium, which is good for your health. A 28 gram piece of dark chocolate (1 ounce) can provide you with 64 mg of magnesium. Besides magnesium, dark chocolate contains other nutrients as well, including iron, manganese and copper. Other than that, it contains some prebiotic fibers that also help feed the healthy bacteria in your gut. That’s not all; it also contains antioxidants that help neutralize harmful free radicals that can cause dangerous diseases. Dark chocolate also helps to maintain a healthy heart because it is loaded with flavonoids, which is an antioxidant compound that helps prevent “bad” LDL cholesterol from oxidizing and narrowing your arteries. Dark chocolate that has 70% cocoa is what you should choose, as it has added benefits. Avocado: Another amazing source of magnesium is avocado. One avocado a day provides 15% of daily magnesium requirements (58 mg). This fruit contains several nutrients, including potassium, B vitamins and vitamin K. Moreover, it is also an excellent source of fiber. Fiber is quite beneficial for a number of things such as regulating blood pressure, improving bowel movements, etc.

Moreover, eating an avocado can suppress your appetite, improve blood sugar levels, and also lower inflammation in the body. Nuts: Almonds, cashews, Brazil nuts, etc., are loaded with magnesium. Eating one ounce of cashews alone can provide 20% of the recommended daily intake of nuts, as it contains 82 mg of magnesium. Other than that, it also contains fiber and monounsaturated fats. Both of these help to control blood pressure and reduce cholesterol levels in people who are suffering from diabetes. Moreover, Brazil nuts are said to contain higher amounts of selenium, which are linked with many health benefits, such as reducing the risk of heart disease and cancer. Eating two Brazil nuts daily can keep you in good shape. Brazil nuts make a great snack food and will provide you with amazing nutrients that will help your body.

Chapter 2 Health benefits

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he DASH diet is particularly suggested for individuals with hypertension (high blood pressure) or prehypertension. The DASH diet-eating plan has been demonstrated to lower blood pressure in considers supported by the National Institutes of Health (Dietary Approaches to Stop Hypertension). Notwithstanding being a low salt (or low sodium) plan, the DASH diet gives extra benefits to lessen blood pressure. It depends on an eating plan wealthy in fruits and vegetables, and low fat or non-fat dairy, with whole grains. It is a high fiber, low to direct fat diet, rich in potassium, calcium, and magnesium. Who can benefit? Individuals who follow the DASH diet can lessen levels of: • Blood pressure • Blood sugar • Triglycerides, or fat, in the blood • Low-thickness lipoprotein (LDL), or "terrible" cholesterol • Insulin obstruction These are, for the most part, highlights of metabolic disorder, a condition that likewise includes weight, type 2 diabetes, and a greater danger of cardiovascular illness. Some Proven Benefits of the DASH Diet A few preliminaries have been completed to help recognize and evaluate the benefits of the DASH diet. These include: • Reduction in blood pressure - in only two weeks of following the DASH diet, the blood pressure frequently drops a couple of focuses, and whenever persevered in, this could bring about the systolic blood pressure descending by eight to fourteen focuses. • The DASH diet additionally improves bone quality and forestalls osteoporosis due to expanded calcium consumption from dairy items and

verdant green vegetables. • A high admission of new or solidified fruits and vegetables is related to a lower danger of disease in the long haul. • The metabolic issues, for example, cardiovascular ailment and diabetes, just as cerebrovascular illness, are diminished by the reasonable food admission with the DASH diet, prompting lowered fat utilization and expanded substitution of complex starches for straightforward sugars. This prompts an abatement in the aggregate and LDL cholesterol in the blood, just as a reduction in blood pressure. • A lowered danger of gout by lessening corrosive uric levels in subjects with hyperuricemia is an extra advantage of the DASH diet. Subsequently, the DASH diet is not an accident or hardship diet yet one that allows for complete nutrition and long haul foundation of healthy eating. To diminish sodium utilization, even more, a low sodium variant of the DASH diet is likewise accessible. This decreases sodium to 1500 mg daily from the standard 2300 mg/day, which itself is a significant enhancement for the normal American diet. Applicable Trials Showing Benefit of the DASH Diet The DASH preliminary found that this diet realized lower blood pressure and LDL cholesterol contrasted and the normal American diet, either in that capacity or with added fruits and vegetables. This preliminary included 459 grown-ups and the DASH diet was contrasted and two others that had a day-by-day sodium admission of 3000 mg. Different diets spoke to the normal American diet without and with added fruits and vegetables. In any case, none of the dieters followed a veggielover plan or one, which included foods that would not be eaten eventually by normal Americans. The DASH diet had the most impact on decreasing blood pressure, while the diet with added products of the soil indicated the middle of the road results. This was found in people who had ordinary or raised blood pressures. The DASH-Sodium preliminary then again had 412 subjects who followed either the DASH or a run of the American mill diet. Day by day, sodium levels were set at high (3,300 mg), low moderate (2,300 mg), and low (1,500 mg) individually, in every one of these diets. Sodium limitation was

constantly found to diminish the blood pressure, yet the impact was more noteworthy with the DASH diet. It could likewise be said that the DASH diet was significantly increasingly successful with sodium limitation. The PREMIER preliminary had 810 members in three gatherings, the man who got just exhortation; however, no directing for conduct changes; the second was on a setup treatment plan with guiding for a half-year; and the third with a plan, advising and the DASH diet. While the blood pressure was diminished in each of the three gatherings, the exhortation just gathering had the least weight reduction while the third gathering indicated the most decrease in blood pressure and weight.

Chapter 3 DASH Diet and Health

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he DASH Diet was really intended to help people who suffer from high blood pressure levels. By modifying your dietary patterns and choices to consuming delicious yet healthy food, you can keep your blood pressure levels in check. Aside from reducing your sodium intake, the DASH Diet also increases your absorption of Potassium, Magnesium, and Calcium. By following this diet, you will be able to experience a drop on your blood pressure levels to a few points. And if you continually follow this diet regimen, your systolic blood pressure can go down by at the most 8 to 14 points. DASH Diet and Weight Loss Because the Dash Diet encourages you to consume only healthy foods, you will be able to reduce your weight over a long time. Since this particular diet encourages you to consume complex carbohydrates and healthy starches, your body will be able to process the starch into glucose and use it up efficiently as an energy source for the body. Moreover, since complex carbohydrates also contain plant materials such as fiber and cellulose that are not digested, they only bulk up on your stomach, thus making you feel full for a longer time. This prevents you from craving for too much food during the day. And since you are consuming foods that are calorie dense but slowly assimilated by the body, you give your body enough time to metabolize the food and utilize it as an energy source. DASH Diet and Diabetes Since this particular diet encourages the consumption of healthful carbohydrates in the form of complex carbs, they do not get converted easily into glucose. The types of carbohydrates that are recommended for this diet is very healthy for the body, unlike simple sugars such as table sugar, white rice, and white flour that gets easily converted to glucose. If not utilized by the body, they are converted into fats and stored in the liver. The more fats stored in the body, the more the body becomes tolerant to insulin. This can lead to metabolic diseases such as obesity, non-alcoholic

fatty liver disease, and diabetes. The DASH Diet corrects this by making sure that you only consume good carbohydrates. DASH Diet Leads to A Healthier Kidney The DASH Diet is supported by the National Kidney Foundation. Hypertension is related to kidney diseases. Since the DASH Diet helps decrease the blood pressure level, it can also help reduce the onset of kidney diseases. The reduced intake of salt and other Sodium-rich foods can help reduce the formation of kidney stones. DASH Diet and Cholesterol/Heart/Disease/Osteoporosis/Stroke The DASH Diet comes with a lot of benefits for the body. It is also known to lower down cholesterol level, improve heart health, prevent stroke, and osteoporosis. Because it promotes the consumption of good fats and fatty acid, it can help increase the number of low-density lipoproteins (LDL) in the blood. Good fats also help prevent inflammation. It protects major organs, particularly the cardiovascular system, thereby improving heart health. Having better heart health also prevents the likelihood of stroke. And since the DASH Diet promotes the consumption of micronutrients, including Calcium, it can also help improve bone strength and avoid the early onset of osteoporosis. Hypertension: How Does Diet Come into Play and Why DASH Diet Works? Food plays a vital role in the development of hypertension. Studies showed that consumption of foods rich in Sodium (salt), particularly processed food, can increase the likelihood of developing hypertension. But can diet alone help stabilize blood pressure levels? Researchers from the NIH noted that dietary interventions play vital roles in improving the condition of people suffering from different situations. Dietary change can decrease the systolic blood pressure level by about 6 to 11 mmHg. This means that by following the right diet regimen and omitting foods that are not helpful to the blood pressure level can bring relief to hypertensive people. The DASH Diet was developed by expert nutritionists and has undergone several trials to prove that it can really benefit by reducing the systolic pressure. In fact, the reduction of the systolic blood pressure was observed

not only among hypertensive individuals but also those who have normal blood pressure levels. Tips for Planning Your DASH Diet The DASH Diet is one of the easiest ways to maintain your healthy lifestyle, thus it does not take rocket science for you to be able to follow and achieve your health goals with this diet. When planning to do the DASH Diet, there are some things that you need to consider first. Below are important tips for planning your DASH Diet. • Make small changes: Remember that this particular diet regimen encourages you to make diet changes by eating whole foods. Making small changes allow you to adjust to this regimen easily. You can do this by gradually making changes in your diet. For instance, you can add more serving of vegetables every meal or substitute unhealthy dressings with healthier condiments. • Limit your intake of meat: Start limiting the amount of meat that you are going to take in. If you are currently eating large amounts of meat, you can start cutting back at least two servings every day. • Start avoiding full-fat options: Start avoiding full-fat options once you start planning to do the DASH Diet. It is easier to omit foods that are not allowed for this particular diet, especially when you started restricting yourself earlier in the first place. • Practice smart shopping: Shopping is one of the biggest aspects of the DASH Diet. Since your shopping will be restricted to buying whole fresh food, you need to learn how to read food labels and choose items that do not contain any unnecessary additives, particularly salt. This is also the time when you start removing processed foods from your shopping list. • Start cooking healthy: When you cook your food, try learning how to cook without too much or no salt at all. This may be challenging for you, but you can try experimenting with different salt-free flavorings, herbs, and spices. • Eat out less often: If you love to eat out all the time, try to minimize your dinner trips once you have started with the DASH Diet. This is especially true if you are still getting the hang of this diet. The problem with eating out is that most restaurants either use too much salt when flavoring their food.

If you cannot help but eat out, ask the restaurant to prepare food without added salt or MSG. • Plan your meals ahead: Another tip to make you successful in your DASH Diet is to plan your meals ahead. Planning your meals weekly is a great way to stick to this diet. A weekly meal plan will also serve as your guide on when to eat and what to eat. This will help you avoid over snacking or eating foods that you are not supposed to eat. The DASH Diet Food Pyramid The DASH Diet is a very straight-forward diet regimen, but it still helps especially for starters like you to have a guide. This is where the DASH Diet food pyramid comes in. The DASH Diet pyramid is just like your usual food guide, but it indicates what types of food you can eat for this particular diet regimen with specific serving amounts for a 2000-calorie daily diet. The food pyramid is also carefully designed to reduce the total fat in food choices. The food items that are listed at the bottom of the pyramid are the fruits and vegetables. They should be consumed at 8 to 10 servings daily. This is followed by whole grains. Both the low-fat and meats are at the third tier of the pyramid, that means you need to consume less of it. The fourth level of the pyramid includes beans, nuts, and seeds. While sweets belong to the top of the pyramid and should be taken with fewer servings weekly. If you notice, there are only three types of food groups that are included in the food pyramid. Below is a short summary of the types of food that you are allowed to eat under the DASH Diet. • Carbohydrates: Carbohydrates is sourced from different types of foods, including fruits, vegetables, grains, nuts, and seeds. They contain starch and cellulose. The DASH Diet encourages the consumption of healthy starches not only to supply energy for the body but to provide the body with protective micronutrients. Healthy sources of carbohydrates that are recommended for the DASH Diet include green leafy vegetables, whole grains, low glycemic index fruits, legumes, beans, nuts, and seeds. • Fats: Not all fats are created equally. Good fats can help maintain homeostasis in the body by preventing inflammation. Fats that are good for you are sourced from olive oil, avocadoes, nuts, flaxseed, hempseed, and fish’s rich in Omega-3 fatty acids.

• Proteins: Similar to fats, not all proteins are created equally. The DASH Diet recommends more servings of plant-based proteins from legumes, nuts, and seeds. For animal protein, you can only consume lean meats, chicken, turkey, eggs, fish, and low-fat dairy. DASH Diet Food No-Goes With the DASH Diet, nothing is technically off-limits, but dieters are recommended to eat less of foods that are bad for the health. But if you are new to this diet, it is crucial that you know about which foods you should avoid and which foods to avoid if you want to be successful in following the DASH Diet. • Red meat: Red meat is not recommended if you want to follow the DASH Diet. However, you can occasionally eat grass-fed beef as it is high in Omega-3 fatty acid due to its diet. • Bad fats: As mentioned earlier, not all fats are created equally. Avoid bad fats, including margarine, hydrogenated vegetable oil, and vegetable shortening, because they promote atherogenesis. • Salt or Sodium: The DASH Diet is a low salt diet or none at all as salt can cause hypertension. Instead of using salt, use the spice rack to improve the flavor of your food. • Alcohol: Consumption of alcohol can elevate your blood pressure levels. Too much alcohol can eventually damage the liver, brain, and heart. If you cannot avoid but drink alcohol, make sure that you drink one glass if you are a woman and two if you are a man. • Cured meats: All kinds of cured meats are not recommended because they contain high amounts of Sodium that may cause hypertension. Moreover, cured meats also contain potential carcinogens that can cause cancer. • Full-fat dairy: The purpose of the DASH Diet is to lessen the intake of fat. This includes full-fat dairy, such as milk, cream, and cheese. • Other foods: Other foods that are included in the no-eat list include highfat snacks, sugary sweets or snacks, salad dressings, sauces, and gravies. Low Sodium Philosophy Sodium is the culprit of hypertension as it is widely known to increase blood pressure levels. Several studies have backed the dangers of

consuming too much salt in your diet. When too much salt is taken in, it causes imbalance as well as reduce the ability of the body to regulate the excretion of fluid by the kidneys. The American Heart Association released a dietary guideline on the amount of Sodium that an average American should take in. The average American takes in five or more teaspoons of salt daily, while the recommended daily allowance is 1,500 mg per day. This is like taking in 20 times as much as the body needs of salt every day. It is vital to take note that Sodium is not only found in salt but also in many types of food so if you are not careful about the kinds of food you are going to eat, you are probably eating twice as much Sodium without even knowing it. Large amounts of Sodium are hidden in processed and canned foods. Your fast food favorites are also laden with Sodium. The thing is that if you are not careful with the food that you are eating, you may end up suffering from hypertension and other types of diseases. The low Sodium philosophy encourages people to consume less salt by minding what they eat. Reading labels is very important so that you will know whether you are consuming too much salt on your food or not. Foods rich in Sodium are those labeled with brine, salt, and monosodium glutamate. While the DASH Diet encourages people to cook meals from scratch using whole food ingredients, buying pre-packaged meals under this diet is highly unlikely. Under this philosophy, you are encouraged to eat more homecooked meals because you know how much salt you are putting in your food. But more than food, this particular philosophy also encourages people to avoid using medications that contain high amounts of Sodium, including Alka Seltzer and Bromo Seltzer. The thing is that anything that contains high amounts of Sodium – from food, beverage to medication – should be avoided when following the low Sodium philosophy.

Chapter 4 The Importance Of Exercise During Diet

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xercise is good for human health in many ways, regardless of what you choose to do. My goal in this section is not only to gently introduce you to the numerous health benefits that regular physical activity can offer but also to remind you that your 28-day plan will include a diverse, varied exercise routine that I hope provides options that everyone can get something out of. Although the DASH diet focuses on food choices, there is no denying that regular and varied exercise represents an important component of a healthy lifestyle and one that can confer additional benefits. For those of you who are starting from square one, you should know that any exercise is better than none and that there is absolutely nothing wrong with starting slowly and easing into a more rigorous routine. With that being said, the CDC identifies moderate intensity aerobic activity that totals 120 to 150 minutes weekly, in combination with two additional weekly days of muscular resistance training, as an ideal combination to confer numerous health benefits to adults. Per the CDC, these benefits include the following: Better weight management: When combined with dietary modification, regular physical activity plays a role in supporting or enhancing weightmanagement efforts. Regular exercise is a great way to expend calories on top of any dietary changes you will be making on this program. Reduced risk for cardiovascular disease: A reduction in blood pressure is a well-recognized benefit of regular physical activity, which ultimately contributes to a reduced risk of cardiovascular disease. Reduced risk of type 2 diabetes: Regular physical activity is known to improve blood glucose control and insulin sensitivity. Improved mood: Regular physical activity is associated with improvements in mood and reductions in anxiety owing to the manner in which exercise positively influences the biochemistry of the human brain by releasing hormones and affecting neurotransmitters.

Better sleep: Those who exercise more regularly tend to sleep better than those who don’t, which may be partially owing to the reductions in stress and anxiety that often occur in those who exercise regularly. Stronger bones and muscles: Combining cardiovascular and resistance training confers serious benefits to both your bones and your muscles, which keep your body functioning at a high level as you age. A longer life span: Those who exercise regularly tend to enjoy a lower risk of chronic disease and a longer life span. As you will see in the 28-day plan, your recommended exercise totals will be met by exercising four out of the seven days a week. The exercise days will be broken up as follows: All four of the active days will include aerobic exercise for 30 minutes. As a beginner, I encourage you to start slowly and build up to the four days. Two of the four active days will also include strength training. The bottom line is that you don’t have to exercise for hours each day to enjoy the health benefits of physical activity. Our goal with this plan is to make the health benefits of exercise as accessible and attainable as possible for those who are ready and willing to give it a try. Before we get to the good stuff, though, there is still a lot of wisdom to be shared about getting the most out of your workouts. GETTING THE MOST OUT OF YOUR WORKOUTS Just as with healthy eating strategies, there are certainly important things to keep in mind about physical activity that will help support your long-term success. Let’s take a look at a few important considerations that will help you get the most out of your workouts: Rest days: Even though we haven’t even started, I’m going to preach the importance of good rest. Don’t forget that you are taking part in this journey to improve your health for the long term, not to burn yourself out in 28 days. Although some of you with more experience with exercise may feel confident going above and beyond, my best advice for the majority of those reading is to listen to your body and take days off to minimize risk of injury and burnout. Stretching: Stretching is a great way to prevent injury and keep you painfree both during workouts and in daily life. Whether it’s a deliberate activity

after a workout or through additional means such as yoga, stretching is beneficial in many ways. Enjoyment: There is no right or wrong style of exercise. You are being provided a diverse plan that emphasizes a variety of different cardiovascular and resistance training exercises. If there are certain activities within these groups that you don’t enjoy, it’s okay not to do them. Your ability to stick with regular physical activity in the long term will depend on finding a style of exercise that you enjoy. Your limits: Physical activity is good for you, and it should be fun, too. It’s up to you to keep it that way. While it is important to challenge yourself, don’t risk injury by taking things too far too fast. Your progress: Although this is not an absolute requirement, some of you reading may find joy and fulfillment through tracking your exercise progress and striving toward a longer duration, more repetitions, and so on. If you are the type who enjoys a competitive edge, it may be fun to find a buddy to exercise and progress with. Warm-ups: Last but certainly not least, your exercise routine will benefit greatly from a proper warm-up routine, which includes starting slowly or doing exercises similar to the ones included in your workout, but at a lower intensity. SET A ROUTINE The exercise part of the DASH plan was developed with CDC exercise recommendations in mind in order to support your best health. For some, the 28-day plan may seem like a lot; for others it may not seem like that much. If we look at any exercise routine from a very general perspective, there are at least three broad categories to be aware of. Strength training: This involves utilizing your muscles against some form of counterweight, which may be your own body or dumbbells. These types of activities alter your resting metabolic rate by supporting the development of muscle while also strengthening your bones. Aerobic exercise: Also known as cardiovascular activity, these are the quintessential exercises such as jogging or running that involve getting your body moving and getting your heart rate up.

Mobility, flexibility, and balance: Stretching after workouts or even devoting your exercise time on one day a week to stretching or yoga is a great way to maintain mobility and prevent injury in the long term. This routine recommends involving a combination of both cardiovascular and resistance training. You will be provided with a wide array of options to choose from to accommodate a diverse exercise routine. My best recommendation is to settle on the types of exercises that offer a balance between enjoyment and challenge. Remember that the benefits of physical activity are to be enjoyed well beyond just your 28-day plan, and the best way to ensure that is the case is selecting movements you truly enjoy. My final recommendation in this regard is to also include some form of stretching either after your workouts or on a rest day. Cardio and Body Weight Exercises Your 28-day plan will be built around the cardiovascular and strengthtraining exercises that are detailed in this section. In addition to a variety of different cardiovascular exercise options, the strength-training options you will be provided are divided into four distinct categories: core, lower body, upper body, and full body. Per your sample routine, an ideal strength workout will include one exercise from each of these categories: CARDIO Brisk walking: This is essentially walking at a pace beyond your normal walking rate for a purpose beyond just getting from point A to point B. Jogging: This is the intermediary stage between brisk walking and running and can be used as an accompaniment to either exercise, depending on your fitness level. Running: The quintessential cardiovascular exercise.

and

perhaps

most

well-recognized

Jumping jacks: Although 30 minutes straight of jumping jacks may be impractical, they are a good complement to the other activities on this list. Dancing: Those who have a background in dancing may enjoy using it to their advantage, but anyone can put on their favorite songs and dance like there's nobody watching.

Jump rope: Own a jump rope? Why not use it as part of your cardiovascular workout? It is a fun way to get your cardio in. Other options (equipment permitting): Activities like rowing, swimming and water aerobics, biking, and using elliptical and stair climbing machines can be great ways to exercise. In order to meet the CDC guidelines, your goal will be to work up to a total of 30 minutes of cardiovascular activity per workout session. You may use a combination of the exercises listed. I suggest that beginners should start with brisk walking or jogging—whatever activity you are most comfortable with. CORE Plank: The plank is a classic core exercise that focuses on stability and strength of the muscles in the abdominal and surrounding areas. Engage your buttocks, press your forearms into the ground, and hold for 60 seconds. Beginners may start with a 15- to 30-second hold and work their way up. Side plank: Another core classic and a plank variation that focuses more on the oblique muscles on either side of your central abdominals. Keep the buttocks tight, and prevent your torso from sagging to get the most out of this exercise. Wood chopper: A slightly more dynamic movement that works the rotational functionality of your core and mimics chopping a log of wood. You can start with little to no weight until you feel comfortable and progress from there. Start the move with feet shoulder width apart, back straight, and slightly crouched. If you are using weight, hold it with both hands next to the outside of either thigh, twist to the side, and lift the weight across and upward, keeping your arms straight and turning your torso such that you end up with the weight above your opposite shoulder. LOWER BODY Goblet squat: Start your stance with feet slightly wider than shoulder width and a dumbbell held tightly with both hands in front of your chest. Sit back into a squat, hinging at both the knee and the hip joint, and lower your legs until they are parallel to the ground. Push up through your heels to the starting position and repeat. Use a chair to squat onto if you don’t feel comfortable.

Dumbbell walking lunge: Start upright with a dumbbell in each hand and feet in your usual standing position. Step forward with one leg and sink down until your back knee is just above the ground. Remain upright and ensure the front knee does not bend over the toes. Push through the heel of the front foot and step forward and through with your rear foot. Start with no weights, and add weight as you feel comfortable. Romanian dead lift: Unlike the squat and lunge, the Romanian dead lift puts the primary emphasis on the rear muscles of the legs (hamstrings). Stand in a similar starting position to walking lunges, but this time you will hinge at the hips and push your buttocks and hip backward while naturally lowering the dumbbells in front of you. Squeeze your buttocks on the ascent back to the starting position. You can also do this exercise on one leg to improve balance and increase core activation—however, you may need to use lighter weights. UPPER BODY Push-ups: These are the ultimate body-weight exercise and can be done just about anywhere. You will want to set up with your hands just beyond shoulder width, keeping your body in a straight line and always engaging your core as you ascend and descend, without letting your elbows flare out. Those who struggle to perform push-ups consecutively can start by performing them on their knees or even against a wall if regular push-ups sound like too much. Dumbbell shoulder press: A great exercise for upperbody and shoulder strength. Bring a pair of dumbbells to ear level, palms forward, and straighten your arms overhead. FULL BODY Mountain climbers: On your hands and feet, keep your body in a straight line, with your abdominal and buttocks muscles engaged, similar to the top position of a push-up. Rapidly alternate pulling your knees into your chest while keeping your core tight. Continue in this left, right, left, right rhythm as if you are replicating a running motion. Always try to keep your spine in a straight line. Push press: This is essentially a combination move incorporating a partial squat and a dumbbell shoulder press. Using a weight that you are comfortable with, stand feet slightly beyond shoulder width, with light dumbbells held in a pressing position. Descend for a squat to a depth you feel comfortable with, and on the ascent simultaneously push the

dumbbells overhead. Burpee (advanced/optional): This is a classic full-body exercise that is essentially a dynamic combination of a push-up, a squat, and a jump. This particular exercise is very effective but may be challenging for some and should be utilized only by those who feel comfortable. The proper sequencing of the movement involves starting from a standing position before lowering into a squat, placing your hands on the floor, and jumping backward to land on the balls of your feet while keeping your core strong. Jump back to your hands and jump again into the air, reaching your hands upward. Stay Hydrated Proper hydration by drinking water is an important habit that supports good health and weight management. Caloric drinks with minimal nutrients, like soda, have become an increasingly common source of calories in our population, and replacing such beverages with plain drinking water is a valuable step to take toward better health. Using natural flavors like a splash of lemon is a good way to transition from drinking sweetened beverages to plain water. It is recommended that women drink about 11 cups a day and men drink about 14 cups a day. Keep in mind that this includes fluid from both foods and beverages, not just water. Certain types of food, especially fruit and certain vegetables, have very high water contents. Beverages such as coffee, tea, and carbonated water also count toward your daily totals. Drinking enough water will also help prevent constipation and work together with the fiber from your diet to keep your bowels working effectively.

Chapter 5 How can you get started?

W

hile it may be appealing to ignore the preparation phase and just dive directly into a diet, it's crucial to spend some time on how incorporating DASH into your meal plan will impact every aspect of your life. Smart preparation is among the best methods to make sure you're successful with the DASH Diet plan. Usually, you may think to plan the meals of yours just on special events like holidays, birthdays and social gatherings but changing like this of thinking and producing both short-term and long-term diet plans will reduce the probability that you will fall back into older, harmful eating patterns. You would not venture out on a very long road trip without having a map or maybe GPS system, so the reason joins a trip as important as this without forethought. When you eat is equally as important as what you consume. Planning mealtimes and also snack times can help make sure your body remains fueled and doesn't enter calorie conservation mode. Begin the day of yours with a large breakfast like a treat approximately 2 hours before lunch and also have a different treat approximately 2 hours before dinner. It might sound counter intuitive in the beginning but try making dinner probably the smallest food of the day instead of the largest and also make a routine of refusing to eat for a minimum of 3 hours before bedtime. This particular way, your body utilizes the foods eating instead of keeping it as fat. What is Your Motivation? To achieve success with the DASH Diet regime, it is crucial to understand why you would like to be better or weigh less. Before getting started, invest time thinking about the reasons of yours for beginning this program along with considering your commitment level: •Is my inspiration coming from an external source or am I self motivated? •Am I prepared for this program? •What in case setbacks occur? Exactly how will I cope with them?

•Am I dedicated to make the required changes? •Is my family dedicated to support me? In case not, why don't you? Determine Your BMI and Weight Before starting up the DASH Diet, it is crucial to understand the weight of yours as well as your entire body mass index (BMI). In case you have not stepped on a scale for many years, this is the time to get it done. You might also need to evaluate calves, upper arms, thighs, chest, hips and your waist before starting the plan because these dimensions will serve as another way for monitoring success. Decide on a method for capturing the statistics of yours or maybe have a totally free online weight tracker or perhaps smartphone app before taking the first set of measurements. Start by checking out the weight and intend to weigh yourself each week at about the same time on a set day; for instance, you are able to decide to weigh yourself each Wednesday early morning before breakfast. Once you obtain your starting weight, do the dinner table on the right to determine the BMI of yours. Round the weight of yours up or down to probably the nearest ten pounds; then check out the stage in which that quantity intersects with the height of yours. For instance, in case you weigh 200 lbs and you're 5 feet 6 inches tall, your BMI is thirty two. Then, understand your BMI: Under 18.5: Underweight 18.5-24: Normal weight 24-29: Overweight Thirty or even higher: Obese In case you belong within the obese category, figure out what the level of being overweight is: 30-34: Class I obesity 35-39: Class II obesity Forty or even higher: Class III obesity

Regardless of the BMI of yours, so however alarmed you might think at the numbers which appear on the scale, it is crucial you view these figures as a place to start instead as purpose for discouragement. You will probably find it beneficial to remind yourself that you're simply one of the about 50 percent of Americans that are heavy. Anything you do, do not get caught in the hole of berating yourself for everything you see before you. Indeed, some actions or maybe inaction did contribute to those numbers, though it's essential to concentrate on the place you're going instead of to defeat yourself up about the place you have been. Eliminate Undesirable Foods as well as Sources of Temptation When you've calculated your BMI and weight, along with other measurements, it is time to remove sources of temptation. The ideal place to start is in your house pantry and refrigerator. Begin by reading labels. Foods that have a high percent of sodium, highfructose corn syrup or hydrogenated fat or even partially hydrogenated fats must be removed immediately, including: •Potato chips, other salty snack and pretzels foods •Packaged deli meats •Dry cereals with sugars, artificial coloring along with additional additives •Canned goods including beans and vegetables unless they're low-sodium •Frozen pizzas, prepackaged meals, jarred sauces and other very processed items •Candy, cookies, ice cream and various other sweets •Whole milk and high-fat cheeses •Natural is actually heart healthful Just an extremely little quantity of the daily sodium intake of ours is from the saltshaker on the table and food in the natural state has little salt; it is prepared food that is the main enabler of our salt addiction. The unfortunate truth is the fact that the more we "mess around" with the food of ours filling it with ingredients, wrapping it in plastic material and typically which makes it unrecognizable from its original condition, the less great for us it

becomes. This's why it's essential to eat natural foods that are whole whenever possible. For instance, the DASH Diet emphasizes the potassium content of foods that are whole, particularly that of vegetables and fruits which helps maintain blood pressure ranges healthful. Several dairy products and fish are abundant sources of healthy potassium. Nevertheless, vegetables and fruits are loaded with a certain type of potassium which positively influences acid base metabolism. It's thought this type of potassium can help decrease the chance of kidney stones as well as bone loss. While you may believe that canned veggies are a healthful replacement for new ones, the opposite is usually true: canned veggies are usually laden with preservatives and frequently include extra salt. A single serving of refined cream style corn for instance, might include almost as 730 mg of sodium per cup. Select low-sodium canned frozen vegetables or vegetables with no sauces instead and consume as much fresh produce as is possible. It can be hard to part with older favorites and lots of individuals are tempted to eat unhealthful products rather compared to waste them. Remember, although, that all these nuts are eventually going to wind up as misuse whether they undergo the body of yours or not. Exactly why should eat them when you can create healthful choices instead? In case the budget demands of yours that you gradually phase out different things, do so and observe your food portions carefully. If you are considering keeping certain items on hand because they're family favorites, keep in your mind that what is not ideal for your personal diet is not the best for your family members' also. It may have a bit of effort to find and make replacements, though the payoff in regards to your as well as your loved ones' overall health is well worth the effort. Then, think about where and when you usually eat unhealthful food items. In case you've an inclination to get to work vending machine if you are starving, bored and stressed at your workplace, plant a number of healthy snacks within easy access of the desk of yours. Packages of unsalted or maybe lightly salted peanuts, dried fruit and even certain power bars or perhaps meal replacement bars are able to avoid a binge.

Canned soups and also jarred pasta sauces are possible, though they usually have very high amounts of salt and extra sugar. For instance, one glass of refined chicken noodle soup generally has approximately 744 mg of salt, while a serving of condensed tomato soup has approximately 480 mg of salt and twelve grams of sugars. Some food producers are working hard to offer their customers with better options, so look for reduced-sugar varieties and low-sodium. Perhaps you regularly grab quick lunches out or stop by your favorite fast food joint while managing chores. To change this undesirable habit, store a few healthful snacks in the glove compartment of yours so you've an item to reach for when hunger strikes. In case particular fast food sign is bring about for unhealthful cravings, bring a unique route which will limit contact with temptation. Gain Portion Control Awareness Lots of individuals are surprised when they understand how much larger today's meal sizes are than they had been merely 20 years ago. It is not the fault of yours that you're eating larger portions; you've been taught to expect them. During the 1990s, the dimensions of the common dinner plate increased from ten to twelve inches across; at exactly the same period, bowls and cups likewise expanded. That is not all; areas at restaurants are becoming massively oversized too. In reality, existing meal sizes at fast-food chains are, on typical, 2 to 5 times bigger than they had been when those restaurants had been initially established. McDonald's very first hamburger weighed in at a sensible 1.6 ounce. Nowadays, you are able to get yourself a Double Quarter Pounder with cheese which includes 2 beef patties weighing four ounce a piece before food preparation that is half a pound of beef! This monstrous sandwich has 750 calories, forty three grams of fat and also 1,280 mg of salt. This's only one example; selection products at some other restaurants have ballooned to an outrageous size too. The best part is the fact that in case you are preparing to consume at a restaurant or even enjoy a snack from home, you are able to typically find solid info concerning calorie count, sodium online and fat. Numerous states today require restaurants to showcase calorie info on menu. Knowing what's hiding in the food of yours can be

extremely helpful when it comes time to determine what to consume and what you should leave behind. Transitioning to the DASH Diet The choice to have a new diet program is tough, one that is going to require hard work and discipline. After you commit to incorporating the DASH Diet into the lifestyle of yours, it's crucial to successfully get ready for your journey towards wellness. Here are a few tips and steps that you need to incorporate into the lifestyle a minimum of seven days before you formally start the DASH Diet plan. Fresh House Changing the eating habits of yours is a difficult task, therefore, it is better to remove temptations that might jeopardize your health. One of the greatest things you are able to do to attain success is eliminating all the off limits food in the building. Get rid of processed foods (prepared snack food items, potato chips, foods that are fried etc.) and also high sodium and high fat condiments such as salad dressings, soybean sauces etc. You understand your very own weaknesses much better compared to anybody, so even in case food is permitted on the DASH Diet foods list, eliminate it when you yourself realize it's something you are going to have a tough time consuming in small amounts. Plan Your Menu in Advance The secret to become successful with the DASH Diet is always to prepare the meals of yours ahead of time. Whether you make use of the menu plans offered in the book or even make your own, it helps you to know in advance what you will be eating the first few weeks. Preparation of meal plans helps with going shopping, prepares you for a completely new method of eating and also removes unhealthy snacking once you start the diet. Prepare Your Taste Buds The week before you begin the diet of yours, begin to scale back on portion sizes, walk up the saltshaker from the table, choose fresh fruit with regards to dessert and bypass the unhealthy foods. Focus on these first steps and never have to be concerned about calories or perhaps any of the other facets

of the DASH Diet. By the time you begin the diet of yours, the body will currently have the procedure for adjusting to the new method of taking (and intense cravings has diminished). Begin your fitness program a week early or maybe a week late Starting a brand new diet along with a new exercise plan at the very same time could be frustrating. In case you thrive on that type of major change, then be sure get it done. In case not, begin your fitness program the week before or maybe the week after you begin the DASH Diet. Cooking for the DASH Diet isn't about results; the thing is making the change as simple it can be. One week will not make a major impact on the health plan of yours, though it may be the difference between frustration and motivation. The top ten tips to prepare for achievement one. 1.Trade your saltshaker for salt substitute Plan ahead and also eliminate salt any time you are able to, so you are able to receive it in foods that are other in which it can't be eliminated. This's particularly crucial in case you've hypertension and need to stay within probably the lowest sodium edition of the diet. When possible, use another herb or salt substitutes blend rather than salt. 2.Make the correct choices the simplest ones Make certain that fresh fruit along with other healthy snacks are definitely more noticeable than tempting treats like as chocolate that is dark and sorbet. To ward off temptation, keep snacks that are healthy and a water container accessible and stay away from the fast food lunch capture by bringing your very own foods to work. 3.Exercise first point in the morning Something frequently gets in the form of training, particularly when a new exercise regime is now being initiated. Until you are totally hooked on fitness and not likely to work with any excuse coming the way of yours, it's ideal to exercise when you awake. It's usually easy to alter the workout schedule but hold back until working away has turned into a habit. (that usually takes approximately 30 days.) 4.Drink a ton of water

Many experts suggest drinking at least 60 4 ounces of water each day. In case you are not currently doing this, you have to start. The new diet of yours is heavy with food items which aid digestion, though you want a great deal of water getting things going. Ample water will also enable you to lose extra saved clean water, feel fuller longer and have much more energy. 5.Skip the places for the very first 2 weeks While you should not rob yourself of things you like, like heading out to eat, it is advisable to hold back until you are accustomed to make better choices, plus seeing results that inspire you to stay with the diet plan. In case you head out to eat before the healthy choices of yours start to be second nature, you might unintentionally sabotage yourself. One breadbasket will not set you too physically, though it may do harm to the resolve of yours. Most dieters are acquainted with the anger and frustration which follows a binge or perhaps a misstep. You have to feel great about yourself and the progress of yours, therefore limit opportunities that place you off course. 6.Buddy up or get the friends of yours to help you In case possible, enlist a relative or maybe friend to begin the diet along with you. Getting somebody to join you for training may in addition be a huge help. Accountability and also mutual motivation is a crucial element in following the plan of yours. In case you do not have any person that wishes to diet or even exercise with you, at least let the friends of yours and family understand how important your goals are to you, plus do not hesitate to question them to help take out temptation and also keep you on book. 7.Enjoy eating The menu plans and dishes in this particular book are resources to guide you and enable you to stick to the DASH Diet. They're not, nonetheless, ready in stone. Feel free to design your very own menu programs with the meals list, your day serving’s guide, along with the thousands of DASH friendly dishes available. If you are not enjoying the food of yours, you will not be on the diet regime for very long. 8.Keep a journal

Have a small notebook available and jot down your progress. Write down what you consume and just how you feel; after consuming a healthy meal, a great workout or winning a fight against temptation. These notes may actually help keep you inspired, particularly when you reach a rough patch. 9.Stay away from or plan for meals triggers Almost all individuals have specific triggers that cause overeating or making terrible food choices. Determine the triggers of yours and discover ways to stay away from them entirely or at minimum to outwit them. In case watching TV is not the same without any snacks, then have an abundance of good ones on hand or even eliminate TV for the very first few weeks. Bad habits are a lot easier to stay away from once the habit inducing trigger is recognized. 10.Take action!

Chapter 6 What Should You Eat? What Shouldn’t You Eat? The Do’s and the Don’ts

F

ood this is one of the most loved topics. At the mention of food, most people smile because food is lovable - it causes excitement in the mind and to the body. Food is a basic necessity in life, something you can’t leave without, something that should be done at least thrice in a day. That is a lot of topics to be discussed at the mention of food based on certain principles. Be it healthy, fitness, sweetness, or worst. This section will be focusing on the do’s and don’ts of food, what to eat, and what not to eat. What to Eat Everyone loves food, like really a lot won’t even complete a conversation with the mention of food. Especially those who love cooking, the food is everything. When it comes to what to eat, the topic is ambiguous, unless it is explained into small topics. The discussion is hard to break. The following are some of the major considerations that need to be observed considering what food to eat. 1.

Health

2.

Weight

3.

Bodybuilding

4.

Time

5.

Disease Medication

6.

Situation (pregnancy)

Every food has a purpose, people eat with different reasons and purpose objective. Eating healthy Eating healthy is very important, that is making sure that you are eating a balanced diet. That involves grains, vegetables, fruits, proteins, and foods rich in low fats. A person eating healthy is a person watching out for his/her

body, someone who actually cares about how people view his/her body. This is a person who wants to look and feel good about the body. Healthy eating is eating food that is given prescription by the doctor. This is the foods that don’t have excessive proteins or excessive calories but are all of the equal measures. Healthy foods are categorized under different groups; the fats, proteins, carbohydrates, and fiber. Together in portions, they make a healthy result. Below is a list of some of the foods to be eaten in these categories and the portions to be taken in order to stay healthy. Fats This is foods that are rich in calories and should be definitely watched out for so as not to be eaten in excess. If the fats are eaten in excess, the result will be definitely obesity. Furthermore, obesity is not just bad but dangerous. It is a motivation of a lot of diseases. Some examples of fats foods include: Biscuits Cakes Fried foods Butter and margarine in bread Fats in most cases are advised to be eaten in small portions for body safety. Proteins Proteins are the other food category that is highly valued in the body as they do most of the inner activities of the body like the regulation of both body and organ’s tissue. Proteins are the source of food that should be dominating the most on the menu. They help in the development of bones and muscles in the body which are used in a lot of activities in everyday life. Most of the proteins are found in animal products. Four reasons why you should put protein in your menu: a) They are involved in repairing body tissues. b) They help in fighting the body through diseases by the white blood cell.

c) They are involved in most transportation that takes place in the body. d) The right amount of protein in the body is an assurance of the right growth and development of the baby or child and even for pregnant women. Proteins are generally classified under four categories of structures. •

Primary structure

•

Secondary structure

•

Tertiary structure

•

Quaternary structure

The four structures are determined by the DNA and RNA that are found in the body. Examples of protein foods include the following: Baked beans Chapatti Meat Fish Eggs Cereal milk Legumes Red meat Carbohydrates This is food rich in molecules that are made up of three major sources: carbon, hydrogen, and oxygen. In some cases, they are also referred to as starchy foods. Examples of carbohydrates include the following: Bread Rice both white and brown Potatoes

Fiber Fiber foods are also very important in this category and are eaten in great portions. This is a category of food that is prescribed by the doctor in great portion to be eaten in plenty. According to the current research that is observed in many situations, fiber comes with a lot of benefits. Like for instance, it prevents the body from filling empty and keeps it fuller most of the times. Apart from that, fiber is well known to reduce the chances of diabetes in the body as well as lowers the amount of cholesterol found in the body. Examples of fiber include the following: Fruits Vegetables Whole grain breakfast Nuts Brown rice The best tip of increasing fiber in fruits is by not peeling the skin off but instead wash it well and eat it as a whole. Why eat healthily Some people just eat healthy because it is recommended by the doctor but not because they know the importance of sticking to healthy foods. Below are some of the reasons why you should eat healthily. Keeps you in good weight Makes you feel good about yourself Reduce diseases Weight Your body size determines a lot what you should or should not eat at all. A person trying to gain weight and a person trying to lose weight will definitely eat something very different at the end of the day. The one trying to increase weight will eat a lot of foods rich in calories, while the one trying to lose weight will make sure to reduce foods rich in calories in the menu and rather go for the vegetables.

What not to eat when trying to lose weight •

Sugary drinks

•

Candy bars

•

Ice cream

•

Fried foods

•

Cream in milk

Those are some of the foods that you should definitely watch out for and be very serious when it comes to them. If you dare try them out, you will be gaining more fat than losing weight. They may seem less harmful when you see them because they are very sweet but in reality, they motivate a lot in gearing up the calories in the body. Instead of them, I would recommend you go for less harmful types with less or zero calories in them. Try out the following list to your menu and within a month, there will be an impeccable change in your body. •

Lean meat, chicken breast

•

Smashed potatoes

•

Brown rice

•

Green peas

•

Pork Fillet

The above will not only help you reduce weight but keep you in very good shape. According to the health station, for any change to be observed effective when it comes to losing weight, exercise is needed to boost up the changes and speed the process. For beginners, it is important not to just look for a proper diet as a method of losing weight, but also exercise as a method of speeding up the process. These exercises can be indoors or outdoors. Some of the outdoors activities include running, swimming, hiking, and housework activities at the compound of the house. The indoors activates include squats, push-ups, press ups, weightlifting, and treadmill. Importance of exercise for weight loss

a) Prevent diseases There are so many diseases that come with obesity and some of them can be prevented by proper and regular exercises if done in the right way. Exercise helps to prevent heart diseases with activities like swimming. The exercises are important in burning up calories in the body, it helps to keep the body in balance especially with activities like hiking, and exercise sets the mood of a person and therefore ending up in reducing stress and depressions that may have occurred. Most of the overweight people suffer from swollen knees, therefore with the help of running exercise, improvement on the knees will definitely be seen. b) Keeps the body fit It is through these activities that the body is able to achieve balance by its own. Exercise makes people regain proper weight that is prescribed by the doctor and keeps them in the right shape. House chores are very important in initiating changes in the overweight as it requires efforts to move and pull things from one place to another. Exercises most of the time end up giving this person more muscles and fewer fats at the end of the day, if done well. At times, people go to the gym and still not see any changes in their body because of not adhering to simple rules like: a) Lifting the very lightweight b) The wrong plan meal c) Wasting a lot of time in the gym doing other things rather than workout d) Doing the lifts the wrong way e) Being lazy and going to the gym twice a week instead of twice a day f) Not change your workout routine and doing it every day As you can see, it is evident in this section that people at this level are not eating because they are hungry but instead they are eating because they want to reduce weight and keep in shape like other people. Overweight is one of the most dangerous encounters to ever have, it may even lead to death as it is well known to contribute to most of cancers diseases. Bodybuilding

Foods that are rich in the development of bones and muscles, in most cases, they are proteins. This is the people who eat food because they want to increase mass in their body and become big. Proteins are therefore that kind of luxury, but again, be careful of the calories, you might overdo them and end up fat instead of fit. Some people might be tempted to try out calories and proteins because they speed up the process but they ought to know that it will always lead to being fat rather than fit because calories are known to dominate in most cases when misused. Bodybuilding foods are mostly preferred by those doing jobs or work that require a lot of efforts like those that are working in constructions or queries. These people use a lot of efforts that drains their energy at the end of the day. Foods rich in proteins are more proper for them. Time Time is very essential when it comes to eating. Like the scriptures say, there is time for everything and everything should be done at the right time and not just randomly because it is supposed to be done. What to eat is controlled by time under three distinctions: the breakfast, lunch, and supper. Every of this time has something that is recommended and according to the nutritionist, what you can eat at lunchtime is not what you should eat in the morning, everything with its own time. To some people, eating breakfast is not a must, they would prefer skipping it and eating heavy lunch instead. Well, there is no harm to that but the truth is all the three types of meals are very important and none should be skipped at all. What to have for breakfast This is one of the meals that have a history of being eaten in the wrong way. Most people don’t know the proper meal plan for breakfast because they are not used to eat. Well, do not worry, I got your back on that. Below are some right choices preferred for breakfast in the morning. • Eggs - according to most research, eggs is one of the most preferred meals in the morning and is used to help reduce blood sugar in the body especially the egg yolk. • Greek yogurt - yogurt is rich in proteins and provides energy in the body. Yogurt is mostly preferred because they keep the stomach full for

long before they feel empty again. • Coffee - those who do or spent a lot of times in the office prefer coffee to tea mainly because coffee is well known to ensure that the body remains alert and the mood is often jovial. • Nuts - nuts are not only sweet and tasty in nature, but they are also very important when it comes to monitoring the body weight to ensure you don’t get fat to obesity. What to have for lunch Some say breakfast is more important than lunch, some argue that the vice versa is true. Well, personally, don’t let anyone fool you otherwise. Lunch is a very important part of the meal and is there mainly to help you get through the afternoon with a full stomach. Lunch is more effective especially when it is taken in the right way and in the right proportion. Below are some of the best options to consider for your lunchtime hour. •

Vegetables

•

Sandwich

•

Chicken salad

•

Chips

•

Black beans

•

Potatoes

Lunch is important in various ways. For instance, lunch is important because it helps to increase the blood sugar during the day which results in concentration and alertness for the rest of the afternoon. Skipping lunch for those who take it likely should know that is very wrong and comes with severe consequences especially when you are working or a student. This is because when you skip lunch, chances of distractions and lots of attention in classes are very high which leads to poor performance at the end of the day. What to have for supper Supper is one of the hectic times in the meal plan and most people find it hard to stick to, especially the bachelors living alone. This is the people who leave for work early and return to the house late at night with tired

bodies and mind. At this point, the mind is mostly tired and it just wants you to go to the shower, take a warm clean bath, and go to sleep till the next day. That occurs in a lot of times to most workers especially the low wage workers who are underpaid and work the most hours. Below are some simple foods you can prepare for your supper that get cooked and are ready within a short time. •

Spaghetti

•

Beef stew

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Tuna and avocado

•

Chicken bake

•

scrambled eggs

•

Broccoli

Those are some of the quickest foods to prepare for your supper within a short time before going to bed or if not in a hurry, you can try brown rice, fried meat, or fish. Disease curing Some people eat food for curing diseases as the main purpose at the end of the day. It is so true that these foods are not like the rest. I don’t mean they taste different, but I mean they are situated in a very strict meal that ought to be followed under all situations in order to go well with the medicine provided by the doctor. Fruits are mostly preferred in these situations especially the banana that helps in controlling the blood sugar level in the body. Yogurt is used to pushing medicine faster to the expected area, vegetable green foods like kales and spinach help to maintain the body and prevent weight gain at any time. Situation Some foods are taken based on certain situations and many of this time there is never otherwise of any alternative. It might be a prison form of situation, where you have to eat what other people are eating and there is no other option of selection, or it might be a pregnancy situation where a mother has to eat right in order to deliver a healthy baby when due.

Having known what to eat and when to eat and why to eat, we will then focus on the don’ts of what not to eat and the worst foods never to try in your menu as a concluding part. What Not to Eat Microwave foods The microwave is good for most people because they are fast to cook and save a lot of time to people especially those that prefer preparing quick foods. Well, that is good. It really helps a lot, but at the same time, the microwave is known to come with severe issues too. Like for instance, it may lead to diabetes or the fact that the food prepared is never evenly cooked. Hot dogs It is true that they are very sweet and tasty and most people prefer buying them during sports activities or after running in the street. Hot dogs are junk foods and are rich in fats that lead to overweight if proper actions are not taken. The major danger that comes with it is the presence of sodium in them which is not needed in the body at all. Doughnuts Doughnuts are the other sweet type of cakes that are loved by a lot of people because of their tasty allure. The sad truth is that these doughnuts are prepared by the GMO’s which often leads to cancer when taken in excess and can even cause fast death from clogging the arteries. Pizza What is the first thing that comes to mind when you think of pizza? I don’t know about you, but my first is that it is yummy. Pizza is the top in the list of the world eaten junk food with the most deliveries in a day. Most people love to order pizza during house parties or when left alone in the house by the parents or when there is no food in the house to eat and you are desperate for food in the stomach. Pizza is mixed with a lot of things that are rich in calories and that is the major reason why you should stop eating pizza from today.

Chapter 7 Advantages And Disadvantages Of The Dash Diet

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he DASH diet (Dietary Approaches to Stop Hypertension) has been reliably referred to as extraordinary compared to other by and large diets. The deep-rooted eating plan centers around devouring natural products, vegetables, lean proteins, and entire grains.1 Foods that are high in sodium or included sugar are diminished. The DASH program was created by a board of specialists at the National Institutes of Health to assist Americans with bringing down their blood pressure.2 But for reasons unknown, it can likewise advance solid weight reduction and may give other medical advantages, also. Notwithstanding, there is no eating routine that is ideal for everybody. Consider the upsides and downsides of this eating plan before you start the eating routine. Stars Proof based medical advantages Available Adaptable Wholesome parity Intended for long lasting wellbeing Sponsored by significant wellbeing associations Cons Difficult to keep up Costly No accommodation nourishments No composed help Requires significant nourishment following

Not intended for weight reduction May not be proper for everybody Experts Proof Based Health Benefits The DASH diet has been considered widely. The first investigation which presented the eating plan was distributed in 1997 and indicated that the eating regimen decreased hypertension in individuals with ordinary circulatory strain and diminished it much more in those with hypertension. Since that unique investigation was presented, later research has affirmed the discoveries. Indeed, creators of a 2016 investigation reasoned that "the DASH dietary methodology may be the best dietary measure to lessen circulatory strain among hypertensive and pre-hypertensive patients dependent on top notch proof." What's more, the individuals who pursue the eating plan can expect other medical advantages. Further research has discovered that the DASH diet diminishes LDL cholesterol, and may improve other cardiovascular hazard factors, too. The DASH diet has been demonstrated to be a compelling administration technique for diabetes and research has even indicated that the DASH diet may decrease the danger of gout in men. Notwithstanding examines supporting the DASH diet explicitly, look into has reliably discovered that decreasing your sugar admission, disposing of intensely handled, sodium-rich nourishments, and expanding your admission of foods grown from the ground prompts a wide scope of wellbeing benefits. Open The nourishment suggested on the DASH diet can be effectively found in practically any general store. There are no elusive fixings, required nourishments, enhancements, or memberships required to pursue the program. Also, not at all like business diet plans, all that you have to become familiar with the program is accessible online for nothing out of pocket. The National Institutes of Health gives a wide scope of assets, including a total

manual for prescribed servings, dinner plans, sodium consumption suggestions, calorie guides, tip sheets, and plans. There are likewise endless cookbooks, sites, and cell phone applications devoted to this eating style. What's more, since it has been all around explored and broadly advanced in the therapeutic community4 , this is an eating routine that your social insurance supplier is probably going to be acquainted with. Along these lines, in the event that you have inquiries regarding whether to pursue the arrangement, they might be well-prepared to give counsel. Adaptable Run diet plans are accessible for different calorie levels to suit people with various action levels.1 It is anything but difficult to decide the correct vitality consumption dependent on the online graphs gave by NIH. Also, the individuals who pursue unique weight control plans can pursue the DASH eating plan. Veggie lovers and vegans5 will discover the arrangement simple to pursue since grains, organic products, and vegetables are emphatically empowered. The individuals who eat a sans gluten diet can keep up their eating program by picking safe grains, for example, buckwheat and quinoa. Furthermore, the individuals who eat a genuine or Halal eating routine can pick nourishments that comply with those dietary principles and still pursue the arrangement. Nourishing Balance While numerous weight control plans expect buyers to definitely move their macronutrient balance (counting low-carb diets or low-fat eating regimens) or seriously limit calories, the DASH diet remains inside dietary rules gave by the USDA. For instance, on the DASH diet, you'll expend about 55% of your calories from carbohydrate.6 The USDA prescribes that 45% to 65% of your calories originate from carbs. As indicated by the USDA, 20% to 35% of your calories should originate from fat and under 10% of those calories ought to be immersed fat. On the DASH diet, close to 27% of your calories will originate from fat and up to six percent of those calories will be soaked fat.

By following the program, you ought to likewise have the option to arrive at your prescribed admission of other significant supplements, for example, protein, fiber, and calcium. Long lasting Wellness The DASH diet is certainly not a momentary program. The eating plan is intended to be a way of life that you keep up for life. Tips are given to enable the individuals who to expend a run of the mill American eating routine slowly acclimate to eating less red meat, less handled nourishments, and more foods grown from the ground. Changes are acquainted step by step with advance adherence. For instance, DASH specialists suggest that you slice your sodium admission to 2,300 milligrams for each day before endeavoring to decrease it to 1,500 milligrams1 — a level that may give more noteworthy medical advantages to a few. Moreover, there is no troublesome early on stage where calories or day by day carbs are definitely cut. Sponsored By Major Health Organizations The DASH diet has been advanced by the National Institutes of Health, National Heart, Lung, and Blood Institute, the American Heart Association, the American Diabetes Association, the USDA and restorative establishments including the Mayo Clinic and the Cleveland Clinic. The DASH diet is likewise positioned as the second-best diet generally by U.S. News and World Report. Cons Difficult to Maintain The individuals who eat a run of the mill American eating routine may make some hard memories acclimating to the DASH plan. The program suggests that you slice your salt admission to 2,300 milligrams of sodium for each day and possibly to 1,500 milligrams for every day. As indicated by the Centers for Disease Control, the normal American devours 3,400 milligrams of sodium for every day. Quite a bit of our salt admission originates from vigorously prepared nourishments—which are confined on the DASH diet.

What's more, regardless of whether you don't eat handled nourishments, relinquishing the salt-shaker propensity is hard for many. Therefore and for a few others, the DASH diet can be trying to adhere to. An examination exploring DASH diet consistence found that individuals make some hard memories adhering to the program and need something other than guiding to stay with it as long as possible. Analysts have additionally examined the dietary fat admission on the DASH diet, guessing that permitting increasingly fat in the eating routine may assist individuals with staying with the arrangement. In one examination, members pursued a higher fat form of the eating routine and expended full-fat dairy items rather than low-fat or nonfat dairy and furthermore decreased their sugar admission by restricting utilization of organic product juice. Scientists found that the higher fat form of the DASH diet brought circulatory strain down to a similar degree as the customary DASH diet without fundamentally expanding LDL cholesterol. Costly One of the most regularly refered to worries about the DASH diet is that it tends to be costly. Crisp products of the soil are progressively costly as well as they turn sour quicker which may prompt nourishment waste. Canned and solidified nourishments are frequently less expensive however may contain included sugars or sodium. Crisp meat and fish can likewise be pricey. Nonetheless, with savvy arranging and practice, this "con" can transform into a "genius." Planning ahead, making supper plans, acquiring occasional produce, and purchasing in mass are generally brilliant approaches to decrease nourishment costs. These are likewise brilliant practices that advance good dieting and can assist you with sticking to the DASH diet. Since the DASH is certainly not a business diet, you won't have the option to get pre-bundled nourishments conveyed to your entryway. You additionally can't go to the cooler area of your neighborhood showcase and get dinners that are as of now cooked. There are no simple to-get smoothies or lunch rooms. This eating routine takes more work. No Organized Support

Another well-known component of some eating routine plans is bunch support. A few projects offer vis-à-vis guiding, bunch gatherings, or distributed instructing. These highlights assist individuals with overcoming unpleasant patches when inspiration fades, enables them to pose inquiries, and learn shrewd tips and insider tricks. While you'll discover a lot of DASH diet assets accessible, there is no sorted out help stage for the arrangement. Notwithstanding, on the off chance that you are thinking about the eating program, don't let this "con" wreck you. Any great enrolled dietitian knows about the arrangement and they can assist you with developing supper designs, or give instructing and bolster when you need it. Requires Food Tracking There is no calorie checking required on the DASH diet. In any case, there are suggested calorie objectives that decide the quantity of servings you are considered every nutrition class. So you'll need to pick the correct level and modify occasionally as your age changes or on the off chance that you increment or reduction your action level. All things considered, you don't need to track or check calories. Be that as it may, to pursue the DASH diet appropriately, you have to quantify parts and check servings of nourishments that fall into various categories. This procedure can be similarly as dreary, if not more along these lines, than calorie tallying. The DASH diet control gave by the National Institutes of Health incorporates a few downloadable structures that can be printed out to assist you with overseeing and track your servings of food.17 With training, the procedure may get simpler. Yet, at first, this piece of the program might be overpowering for certain individuals. Not Specifically Designed for Weight Loss While you can pursue a lower-calorie target plan on the DASH diet, the essential accentuation isn't on weight reduction. Moreover, thinks about researching the DASH diet don't concentrate on weight reduction, yet rather on other wellbeing outcomes.4 So it tends to be difficult to advise how the DASH diet looks at to different eating regimens when you're attempting to get in shape.

The DASH diet does exclude a brisk weight reduction stage (offered by numerous other health improvement plans) in which shoppers can thin down rapidly to help inspiration and adherence to the arrangement. Rather, you are probably going to see steady weight loss. Not Appropriate for Everyone While there are numerous individuals who can profit by the DASH diet, analysts have recognized certain gatherings who should practice alert before changing their dietary patterns to embrace this arrangement. A distributed report explored the DASH diet in exceptional populaces. While study creators note that the eating regimen is solid for the vast majority, they exhort that patients with incessant kidney sickness, ceaseless liver infection, and the individuals who are recommended reninangiotensin-aldosterone framework foe should practice alert. They additionally recommend that changes to the DASH diet might be essential for patients with ceaseless cardiovascular breakdown, uncontrolled diabetes mellitus type II, lactose narrow mindedness, and celiac disease. The report underscores the significance of cooperating with your human services supplier before rolling out considerable improvements to your eating routine or exercise program. They cannot just give direction with respect to the potential medical advantages you may pick up, yet they might have the option to allude you to an enlisted dietitian or another expert who can offer help and related administrations.

Chapter 8 Myths about the DASH Diet

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s with any popular eating plan, there are often (at the least) misconceptions and (to the extreme) conspiracy theories. While thin-foil hatters and flat Earthers haven’t really found time for the DASH diet, there have been some erroneous notions about the side effects of following this eating plan and what should or should not be done on the diet. Since this book, DASH Diet, thrives on facts, we cannot allow these myths persist. This chapter isn’t to make anyone feel dumb for what they have previously believed about DASH. Instead, we will be debunking certain myths in order to make you less afraid to give DASH a try. This eating plan could very well lead to the most positive life changes you have yet experienced. Ready? Then let’s go! 1. 5-9 daily servings of fruits and vegetables is impossible: One reason many people get this wrong is because they don’t really get what a serving is. If you also think that no one can or should eat 5-9 daily servings of fruits and veggies, then you likely imagine a serving to be as large as a single watermelon. In fact, one small banana equals one serving. How impossible is it to eat a few bananas in a day. The next day, you could have half of an avocado. That’s also a single serving. Five halves (servings) of avocado amounts to two and a half avocados. Not that big a deal, right. 2. You want to eat healthy, but fruits and vegetables are too expensive: This is an offshoot of the argument that healthy foods are more costly to purchase than junk or unhealthy food. But it isn’t exactly true. You hear people talk about how it is becoming increasingly cheaper to just buy meals to-go, than cook them from scratch at home. This opinion is often expressed by people who may or may not be money rich, but are definitely time poor. Coming home from work, the last thing on the minds of such people is cooking. People may also assume that

surviving on fruits and veggies is not exactly as filling as a greasy burrito or cheeseburger. As such, many think that to feel the same level of satisfaction, they would eat even more apples or cucumbers and spend much more money. As you read through the recipes later in the book, you’ll see how easy (and cheap) it can be to get your servings in without breaking the bank. Concrete studies have shown that half a cup of fruits and veggies (one serving) costs about 40 cents. So, whether you want to have five or nine servings of fruits and vegetables, you will most likely be spending no more than $3-4 3. You just can’t make fruits and vegetables taste good: How pleasantly shocked you will be after reading this book! People honestly try with their vegetables and fruits. They purchase the canned produce, but whatever deliciousness might exist just doesn’t seem to register on their taste buds. Fresh fruits take way too long to prepare for an individual who is quite hangry. How about frozen vegetables? Someone might tell you they become complete duds after being cooked. They are wrong. There are ways to go about preparing finger-licking meals with fruits and vegetables. It will, of course, require your willingness to learn and try out new things. If you try the recipes to be shared later on in this book, you will find your mindset changed. 4. Freezing or canning makes fruits and vegetables less nutritious: This is one that most of us have heard since we were little children. Apparently, fruits and vegetables are only good when they are fresh. It might interest you to know that not only are the nutrients lost by canning or freezing minimal to the point of being negligible, a greater portion of the nutrients are preserved better than fresh fruits and vegetables. The lost nutrients are so small because canned produce undergoes processing a short while after harvesting. That means, canned and frozen veggies or fruits are packaged when they reach peak freshness. They are processed to have a long shelf life (canned produce more than the frozen ones). And this means that they will outlast your fresh plant produce.

Since frozen and canned produce are more economical than their fresh counterparts, you may want to choose them once in a while. 5. To up your vitamin C intake, your best bet is citrus: This is why many folks think of oranges when vitamin C is mentioned. Oranges, tangerines, and other citrus fruits are great, but bell peppers pack more vitamin C than those fruits. A tennis ball sized bell pepper has a vitamin C content as high as 300 mg. That’s a hundred times more than an orange of the same size. You have the freedom to think broadly as you try to meet your daily recommended intake of vitamin C. Among your list of choices are kiwis, pineapples, strawberries, broccoli, cantaloupes, grapefruits, tangerines, and brussels sprouts. 6. You can have as much vitamin C as you want: Of course, you can. But you absolutely should not. vitamin C is easily and quickly removed from the body. While you should have a lot of it daily, there is a limit. To exceed 2000 mg in one day is playing dangerously close to the edge. Many people go over this dosage and don’t report any side effects, but there is the possibility of suffering heartburn, vomiting, diarrhea, insomnia, and kidney stones. It’s best to avoid such risks. The point is to be healthy and not place yourself unnecessarily in harm’s way. 7. Fiber exists in just one form: You now know about soluble and insoluble fibers. You also know that different foods provide various kinds of fiber. For example, while insoluble fibers can be gotten from wheat bran, flaxseeds provide soluble fiber. And these different types of dietary fibers perform different functions in the body. If you need a refresher on the functions of dietary fiber. The point here is that fiber isn’t fiber, even though both kinds are awesome. 8. Drinking fruit juice on the DASH diet is a big no-no: This, while definitely a myth, bears some resemblance to the truth. But only so much. The trick here (which really isn’t a trick) is to only go for fruit juice labeled 100% juice. If that’s the case, then all you’re really missing out on is the fiber. If it is labeled 100% juice, it implies that there are no added sugars or even water. Not only do 100% juice drinks taste way better, they provide you with all the nutrients you would have gotten from a fresh fruit.

As an adult, try not to exceed 4-8 oz of fruit juice every day. This should amount to 1-2 servings. 9. You can have as much fiber as you want: The rule stands that too much of anything is a potential health hazard. Whether it is water, vitamin C, or fiber, moderation is key. Just because fiber is such a good nutrient for you doesn’t mean it won’t cause you abdominal pain, diarrhea, or IBS (Irritable Bowel Syndrome) when you abuse it. This is especially the case with insoluble fiber. But, it is pretty rare that an individual consumes fiber to the point that they experience such side effects. Just in case, the daily recommended limit of dietary fiber for men is 38 g. For women, it’s 25 g. 10. You can’t follow the DASH diet because you’re genetically inclined to crave salt: Some folks believe that cutting down the amount of salt they consume will be harder for them than for others, because their love for sodium is DNA deep. Well, good news! Your perceived inability to stop eating that much salt is not a natural craving. It’s just something you’ve trained your body to want. As such, you can always retrain yourself to consume less sodium before it leads to serious health issues. There is no better time to start than with your next meal. Carefully seek out labels like Salt Reduced, No Added Salt, Low Salt, or Zero Salt on whatever packaged good you want to purchase. Also, be mindful about the amount of salt you add to what you cook. 11. Taking more vitamin C will cure your cold: This is one myth that many experts in the field of nutrition presently enjoy shooting down. So, you’ve probably heard or read it somewhere before. But did you know how this myth began? In a really weird twist, one of the greatest minds in history gave birth to this misconception. His name was Linus Pauling, and you may have heard of him if you studied molecular biology in college. Pauling received two Nobel prizes and is credited with revealing the true nature of chemical bonds and discovering that sickle cell anemia, is in fact, a disease at a molecular level.

A great mind indeed. How then is this genius of a man the source of something so unscientific, yet compelling enough to mislead people so many years after? The part of the myth being compelling is understandable, since Pauling had won his Nobel in Peace and Chemistry before coming up with the vitamin C myth. So when he published his book, Vitamin C and The Common Cold, America, and the rest of the world after, lapped it all up. Fifty years after the publication of that book, and the myth still persists. He made, quite frankly, outlandish claims that vitamin C in high doses (as much as 3000 mg) was, in effect, a cure-all. The common cold was the least of all the illnesses Linus Pauling claimed could be cured or prevented by taking lots of vitamin C. Leprosy, the various kinds of cancer are but a few of all that vitamin C has the ability to cure—as purported by Pauling. People were only too happy to ignore every other scientific organization that refuted his baseless claims and pointed out the obvious holes in his clinical trial. They were also happy to turn a blind eye when vitamin C couldn’t save him from the claws of prostate cancer in 1994. Why is it necessary to point out this particular myth in this book? It’s so that you don’t erroneously believe that the DASH diet will cure you of every health issue or prevent them. The fact is that vitamin C has been proven to lower blood pressure and shorten the lifespan of your common cold. That’s a BIG DEAL. No need to exaggerate the healing powers of the vitamin or endanger yourself by taking way too much Vitamin C. A high dosage of vitamin C can lead to serious health issues if you have hereditary hemochromatosis or, in simpler terms, an overload of iron (Chodosh, 2017). At the least, you might be plagued with diarrhea, which is no joke. 12. White potatoes contain fat and should be avoided: People who have chosen to try out the DASH are often advised to run from white potatoes, and only eat sweet potatoes. This isn’t just a myth, but an unnecessary one to even bother yourself with. Whether white or sweet, if you eat a hefty amount of potatoes or fry them, you can expect that your calorie intake for the day has skyrocketed. A medium-sized potato contains about 160 calories. In that same size of

potato, you have about 1000 mg of vitamin C and 4 g of fiber. Despite the number of calories contained in potatoes, they also possess so many nutrients that to avoid them, sweet or white, is really cheating yourself. What you need to concern yourself with is the size of potato you are eating. Make them ¼ of your meals. Also, consider baked potatoes as an alternative to fried potatoes. 13. Bananas are full of calories and should be avoided: Like white potatoes, bananas have become infamous for causing weight gain. Again, you would be short changing yourself by closing your eyes to the many nutrients packed in one medium sized banana. As a matter of fact, there are about 105 calories in a banana of medium size. But did you know that your favorite doctor-recommended apple has nothing on that banana when it comes to vitamins A and C? Bananas, though quite low in proteins, at least have more than apples. Another thing to note, bananas are low in fat. Most of that 105 calories (90% to be exact) are carbs. Bananas are also rich in antioxidants. Of your recommended daily intake, a banana has 12% potassium, 20% vitamin B6, and 17% vitamin C. Bananas also contain 3.1 g of fiber which, when compared to the calories, is huge (West, 2016). As with potatoes, you need only be conscious of what size of banana you are consuming on a daily basis. Also, you should eat fewer ripe bananas in order to promote your weight loss. Eat more unripe bananas instead, as they contain resistant starch that makes you feel satiated. 14. Eating raw veggies will always lead to indigestion: This myth is, in fact, true (paradox much?). That is if your diet consists of raw vegetables and nothing more. If you eat raw vegetables and nothing else, then the cellulose in those raw plants will be too much work for your digestive system. To avoid indigestion, you must compromise in either of these ways: cook those veggies or eat them alongside other foods. When you cook your raw veggies, the fiber in them can really act to aid digestion. Veggies like collards or brussels sprouts should either be fermented or cooked before they are consumed.

You can also mix the raw vegetables with fiber rich foods, and you’ll be fine. Additionally, chewing your raw vegetables completely (about twenty times every time you take a bite) will make it easier for your digestive system to break them down further. 15. If raw vegetables are not eaten cold, the nutrient is lost: Frankly speaking, this myth is probably the result of a prank gone viral. It’s either that or it was started by someone who just loves cold, raw vegetables, and needed a way to justify their preference. That’s because the belief is not only unfounded, but there’s no point to it. If you are not fond of cold vegetables, you can heat them. Now, this isn’t the same as cooking them. You’re just making them warm, and would still be eating raw vegetables. 16. There’s no point eating lettuce and celery, since they contain no nutrients: Until science proves otherwise, then foods contain nutrients if they are edible and grow from the earth. Celery and lettuce are no exception. One reason why people may have come to this conclusion is because of how much water is contained in those veggies. Still, this isn’t reason enough to ignore the many vitamins and other nutrients they have to offer. In 100 g of lettuce, there is as much as 148% of vitamin A. In addition, there is a 4% iron, 15% vitamin C, and 0% fat in the same g of lettuce. How about celery? Eating a hundred grams of celery will provide you with 7% fiber, 6% vitamin C, 10% vitamin A, and 0% fat. So, while these veggies are mostly water—a whopping 105 g of water in celery—that should not stop you from enjoying their many nutrients. 17. Fiber is only good to keep you regular: You probably believe that since your digestive system is working fine, there is no need to eat more fiber. In other words, keeping you regular is all fiber is good for. If you hold this as the truth, you have it wrong my friend. There is another incentive to get a high fiber diet like DASH. It’s called antioxidants. This is important because the DASH diet isn’t just about losing weight. And antioxidants are just perfect for managing heart diseases and diabetes. But that isn’t the extent of fiber’s benefits. Foods rich in fiber often contain

prebiotics like pectin and resistant starch. While tongue savors the taste of the food you are eating, there are some bacteria in your body that act in your favor and would also like something to eat. They feed on the prebiotics and in return, your immune system receives a boost. 18. If you need a high intake of fiber, any fruit or vegetable works fine: If the vegetable or fruit is edible and doesn’t cause you any health issues, then you should include it in your diet. But don’t think that all veggies and fruits contain equal amounts of fiber. The fiber content of various fruits and vegetables vary widely. While broccoli and pears are just chock full of fibers, watermelon cannot make the same claim. This doesn’t mean that watermelons aren’t filled with necessary phytochemicals and antioxidants. You just won't be getting close to the same amount of fiber as you would from an avocado.

Chapter 9 21 Day Meal Plan Days 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Breakfast Sweet Potatoes With Coconut Flakes Flaxseed & Banana Smoothie Fruity Tofu Smoothie French Toast With Applesauce Banana-Peanut Butter ‘N Greens Smoothie Baking Powder Biscuits

Lunch Veggie Quesadillas Chicken Wraps

Dinner Spinach Rolls

Goat Cheese FoldOvers Patties Crepe Pie

Black Bean With Cilantro Lunch Rice Bowls

Coconut Soup

Salmon Salad

Fish Tacos

Stuffed Mushrooms Cobb Salad Caps Oatmeal Banana Pancakes Tuna Salad Cheese Soup With Walnuts Creamy Oats, Greens & Shrimp Lunch Rolls Tuna Tartare Blueberry Smoothie Banana & Cinnamon Turkey Sandwich With Clam Chowder Oatmeal Mozzarella Bagels Made Healthy Veggie Soup Asian Beef Salad Cereal With Cranberry- Avocado And Melon Carbonara Orange Twist Salad No Cook Overnight Oats Spaghetti Squash And Cauliflower Soup Sauce With Seeds Avocado Cup With Egg Sausage With Potatoes Prosciutto-Wrapped Asparagus Mediterranean Toast Beef Soup Stuffed Bell Peppers Almond Butter-Banana Shrimp Salad Stuffed Eggplants Smoothie With Goat Cheese Brown Sugar Cinnamon Watercress, Asparagus Korma Curry Oatmeal And Shrimp Salad Buckwheat Pancakes With Chicken Tacos Zucchini Bars Vanilla Almond Milk Tomato Bruschetta With Millet Cakes Mushroom Soup Basil Sweet Corn Muffins Lentils Dal With Stuffed Portobello Yogurt Mushrooms Scrambled Eggs With Lunch Quinoa And Lettuce Salad Mushrooms And Spinach Spinach Salad

21

Chia And Oat Breakfast Italian Pasta Bran Parmesan

With

Spinach Rolls

Chapter 10 Implementing The DASH Diet In Your Life

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he DASH diet allows one to enjoy a wide variety of foods from different food groups. This approach means that there will be more nutrients in the body and the body will be able to function at an optimal level. Instead of cutting out foods and being very restrictive with what you eat, this diet emphasizes portion control. After all, too much of a good thing can end up being harmful. We also know that some foods just naturally have more nutrients in them, and these are the foods we want to eat more of, whereas some foods have less nutrients in them and more fat or sugar, so these are the foods we want to limit. Focusing on whole foods means that you can control what you are eating and you know what is going into your body. It is easier to control sodium intake this way, too. The drawback for most diets is that one gets bored eating the same things over and over. Most people are tempted by the things that they can’t eat and end up giving up on their diet altogether. Including all food groups stops this cycle of boredom and bingeing, and people find it easier to stick to a diet where you are allowed to have treats a few times a week. Sodium is not bad, fats are not bad, and sugar is not bad, but when we overindulge in these things, they become bad for us. Some tips to integrate the DASH diet into your everyday life include: ●

Consider your portion size.

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Try and add as much color to your plate as possible.

● Every protein should have at least two different kinds of vegetable sides to accompany it. ●

Be conscious about what is in your food.

● Opt for fruit for desserts and sweets treat rather than pastries and candy. ●

Plan what you are going to eat in advance.

● Focus on your overall eating plan instead of just specific meals. This way, you will be able to get a variety of nutrients into your daily consumption. Foods That Are Beneficial - Different Food Groups Below is a graph showing how much of each food group to include in your daily diet: The food groups were designed to differentiate between different types of foods. Foods that have similar reactions in the body and serve similar purposes will be grouped in the same category. Consuming specific amounts of each group is what keeps a person healthy since we need each of them to create a balanced diet. The DASH diet also encourages people to eat more foods that are high in magnesium, calcium and potassium, as these are known to lower blood pressure. Carbohydrates: Carbs have gotten a bad reputation in the dieting world because people are under the false impression that they are what causes weight gain. Removing carbs completely from your diet is actually very unhealthy since carbohydrates are what are burned to create energy for your body to use. However there are unhealthy carbs that can be avoided since they just create empty calories. These include highly processed breads and sugars. Fat: This is another food group that people tend to avoid because the name is something that people are trying to lose. But it is important to remember that there are good fats and bad fats. The bad fats are saturated fats and they have little to no nutritional value. These are the ones that stick in your body and create problems for your heart. Good fats actually increase overall health, and the body needs these in moderation. Some examples of these include:

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Olive oil

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Avocados

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Nuts

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Hemp Seeds

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Flax seeds

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Fish rich in omega 3 fatty acids

Protein: Yet again this is another food group that people tend to fixate on. Many diets recently have been developed around high protein. While protein is good for you, an excess of it is not. On the other hand, limiting it is not great for you either. You should be consuming a moderate amount of various proteins. Protein is what helps heal the body and build muscle. Another misconception about protein is that you can only get good amounts of it in meat. The truth is that plants are a very good source of protein, and they are healthier because they have other nutrients in them. You also don’t run the risk of the added preservatives that you find in many meats and processed meat products. If you do choose animal proteins, then it is good to make sure that they are not processed but are as pure and lean as possible. Some healthy sources of proteins are: ●

Legumes

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Soy products

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Nuts and seeds

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Lean meat

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Low-fat dairy

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Eggs

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Fish

Foods To Avoid The DASH diet is very inclusive in that it does not state specifically to not eat any food group but rather includes all food groups in varying

proportions. Obviously some food groups naturally have more nutrients and are more beneficial as a whole than others. Foods that do not fall in this category are the ones that need to be limited. The DASH diet limits your intake of red meat, fat, sugar and salt. These foods are not completely cut out but rather enjoyed in a controlled manner so as not to have any negative effects on the body. Processed foods are very high in sodium since it is used as a preservative to help food last longer on the shelf. The problem here is that the nutrients have been stripped away and overly processed junk is what is left. Most canned foods have little to no nutritional value, so you are just consuming empty calories. A good rule of thumb is, if you can’t pronounce the ingredients on the label you shouldn't put it in your body. Natural ingredients will be written as what they are, but chemicals and preservatives always have long scientific names that you have probably never heard of before. The point is not to cut out salt completely but rather to limit it to a healthy dosage per day. The body needs sodium to function, but too much of it can have multiple negative effects on the body. Make sure you don't cut it out completely, but rather keep it within the boundaries of healthy sodium intake. Serving and Portion Sizes Most people focus on what they are eating and neglect to consider how much of it they are eating. When talking about weight loss, it is important to note that you will not be able to lose any weight unless you are eating at a caloric deficit. What this means is that the calories you consume are less than the calories you are burning. If you are eating more than you are burning, you will gain weight, whether the calories are from a cheeseburger and chocolate milkshake or a mountain of kale salad. In saying this, not all calories are created equal. Foods high in saturated fat contain a lot of calories per serving as opposed to nutrient-dense foods which usually carry fewer calories per serving. If you eat low-fat and highnutrient foods, you will be able to eat more of it because the calories are lower. These foods will give you energy throughout the day and help you to feel fuller for longer.

The amount of food and calories one should consume varies from person to person. Age slows down your metabolism, so older people generally have to consume less than younger people. Your level of activity should also be taken into consideration. Highly active people will have to eat more calories to sustain them, and people who lead a more sedentary life will need to consume less since less energy is being expended. Other factors to consider are weight, height and gender. For example, a 60-year-old retired women could probably get away with eating about 1400-1600 calories a day. On the other hand, a 25-year-old man who plays sports as his leisure activity and is generally highly active will need about 2800-3000 calories to sustain him. If either of these two people wanted to lose weight, they would have to limit their calorie intake to about 500 calories less than they are burning. You can see how that would look different for each of them. As an example of how calories can play a part in portion and serving sizes, the following table shows how someone who burns 1600 calories and someone who burns 2000 calories will need to alter their diets to fit their caloric needs. Bear in mind that this is the recommended serving for maintaining your current weight and not losing weight. The serving sizes for each food will vary. If you are eating packaged food, then the recommended serving size will be on the package along with the caloric information. Exercises To Aid Weight Loss Exercise is vitally important in any weight-loss journey. It helps you to lose weight faster as well as toning your body and giving you more energy. As we exercise, we burn calories and work our muscles. If you are only trying to maintain your current weight, then you will be able to consume more calories when you have regular exercise in your routine. For many people exercise is not something that they want to add into their routine. This can be because of busy schedules, being tired at the end of the day and just wanting to relax or simply it is just too hard. The truth is that there are many exercises that are not difficult or time-consuming that can have a huge positive effect on you.

The exercises in this chapter are easy to do and fit into most schedules. The truth is that most things that are good for us will require some effort and sacrifice and exercise is no different, so bear in mind that as simple as these are, they will require some effort. With that said, the benefits far outweigh the time and energy put in. Walking Walking is the perfect beginner’s exercise. It is low-impact, and almost everyone is capable of doing it. It is also easy to integrate into your daily life. You are guaranteed to be walking for some portion of the day. The trick is to extend this time as much as you can. Some tips to include walking in your daily routine are: ●

Park farther away from your destination.

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Take the stairs instead of the elevator.

● Consciously take the long way to get somewhere instead of shorter ways. ● Set an alarm to take a walk around the building or outside every 1-2 hours. ●

Take your dog or kids for a walk.

● Simply block out 20 minutes of your morning or evening to take a walk. Jogging or Running This is just a step above walking. If you feel like you are not ready to jump into jogging or running, you can start by walking and slowly increase the pace every week. A 20 to 30-minute run a few times a week has been shown to decrease belly fat in a few weeks. Running lifts your heart rate and makes you sweat more, so you don't have to run lengthy amounts of time to reap the benefits. Block out 20-30 minutes 3-4 times a week or a morning or afternoon jog and your body will thank you. Swimming This is the perfect summer activity if you have a pool or are in close proximity to one. Swimming hardly ever feels like exercise since the water

takes the pressure off your bones and muscles, however the resistance caused by the water helps you work your muscles and tone your body. Even just treading water for 30 minutes burns close to 400 calories. Jumping Rope Jumping rope for 20 minutes a few times a week has a significant impact on weight loss. It increases your heart rate and melts fat, and you don’t even have to leave the living room. This exercise is perfect for those who don’t want to leave the house. You can put on your favorite TV series and jump rope for those minutes. Jumping rope has similar benefits to running since they both spike your heart rate.

Chapter 11 Losing Weight with DASH Diet

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lthough the DASH diet was not formally created as a weight loss diet, it does promote weight loss. This is due to the DASH diets food groups and guidelines.

The well-balanced blend of nutritious low-calorie whole foods helps your body drop unnecessary weight. There are three things about the DASH diet that make it particularly great for weight loss: •

Consuming healthy fats and omitting unhealthy fats

•

High fiber intake

•

High vitamin C intake

Choose low-calorie foods You can lose weight on the DASH diet by eating foods that have fewer calories. The key to losing weight is to burn more calories than you eat in a day. Exchange sweets and other high-calorie foods for low-calorie foods like fruits and vegetables. Eat smarter, eat smaller portions, eat slowly, and be a smart shopper. Low-fat frozen yogurt will save you nearly 70 calories when compared to full-fat ice cream. Buy low-fat or fat-free when it is available and cut back on portion size. If you want a snack, choose fresh fruit rather than a cookie or candy. This will increase your fruit consumption and save you about 80 calories per snack. Dried fruits are a better choice than chips or pork rinds and will save you about 230 calories per snack. If you have to buy canned fruit, make sure it is packaged in water and not syrup. Plan ahead

Buy an assortment of vegetables, slice them, and take them to work along with a sandwich. This will increase your vegetable consumption, and it will help you resist the temptation to grab a bag of chips from the vending machine at lunch. Replacing a bag of chips with vegetables will save you about 120 calories. Choose healthy snacks Eat healthy snacks without adding unhealthy seasonings. Try popcorn cooked in olive oil and seasoned with garlic or grated parmesan cheese rather than butter and salt. Choose water Drink water with a twist of lemon or lime rather than sodas and sweetened teas. Adhere to recommended serving sizes Watch your serving sizes on labels. Consume less sodium Sodium will make you retain water, and it will cause inflammatory responses throughout your body. You need some sodium but not a lot. Set a goal to watch your sodium intake and start paying attention to the information on food labels. Prepackaged foods can contain excessive amounts of sodium. Aim to buy foods that do not have salt added to them. Watch the salt content in canned foods, sauces, tomato juices, and prepared foods. Be creative and exchange salt with exotic spices when cooking meals. Let salt be your last resort. The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day, and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day. Go low-fat

Choose lower-fat methods of preparing your food such as baking, broiling, and grilling. Also, reduce the amount of oil and margarine that you use when cooking and use low-fat condiments. Be smart about eating out Do some research on the restaurant that you are going to by looking them up online to see how they prepare their food. View their menu online as well. Look for low sodium foods, low-fat, low calorie, and special areas on the menu that offer lighter meal plans. If you do not see them ask your server. DASH Diet and Blood Pressure This diet is centered along controlling salt intake as well as limiting the consumption of cholesterol and saturated fats, both of which are high contributors to heart diseases. It also focuses on increasing the taking of whole grains and fresh fruits, resulting in effective results while following this diet plan. It is highly recommended that those using it must combine it with other healthy lifestyle approaches like exercising, losing weight, reducing alcohol consumption, and possibly stop smoking altogether. Dash Diet and Diabetes Diabetes is mainly caused by insulin resistance. The DASH diet is tried and tested in curbing insulin resistance. If you're already suffering from diabetes, you can be certain of experiencing some relief. For those predisposed to the disease due to genetic factors, this can only prevent or delay the onset of diabetes. Dash diet for Busy People Trying to cram all your activities into a 24-hour day leaves very little time for food preparation. A busy lifestyle leads people to rely on fast food for their meals. Unfortunately, the most convenient solution for busy people can also be the unhealthiest option. Junk food has too much sodium, sugar and fat, and consuming it regularly can lead to many health issues like obesity and diabetes. The best approach to staying healthy even during hectic days is to plan ahead and acquire as much nutritional knowledge as possible.

Store nutritional snacks Nuts and granola bars are far better options than chips and cookies. Carry healthy snacks to work and avoid relying on the vending machine for food. It’s easy to be tempted to eat delicious but unhealthy food right after a busy workday. Having a stash of healthy snacks at home will lessen the urge to stop by the fast-food chain. You can use a Sunday to make a large batch of these healthy snacks. Just store them in containers and decide which one you'll consume each day. Stick to your list People benefit from mastering their grocery shopping. Try to list all the supplies needed for an entire week so that you’ll spend less time on shopping. Try to stick to the list and avoid wandering off to the processed food section of the grocery store to avoid impulsive buying. You can also enlist the help of a friend or your partner when you go shopping. Not only will it take you less time to finish, but you’ll also have help in staying away from the processed foods. You must use the refrigerator Cook meals that can be refrigerated. This way, you only have to cook once, and the dish can last for at least a few days. Set aside a few hours on Sunday nights to prepare meals for the week. Cook, divide into portions and refrigerate. This is the same thing as cutting your vegetables in bulk and placing them under cling film. Adding a little vinegar will help preserve your dishes longer, and you need not rely on salt to help your meals stay fresh. Transform Your leftovers Protein foods like chicken and pork can be reinvented in a number of ways. Although salads are the go-to dishes for leftovers, meat can be used in tortillas or sliced into small bits and added to low-sodium, low-fat mayonnaise for a sandwich. There are many different possibilities for leftovers; it is up to you to creatively transform one food into another to avoid getting bored eating the same dish over and over again. However, your leftovers will remain fresh only so long, and it is best to use today’s leftovers only for the next couple of days. Drink a lot of water

Busy people tend to forget to drink enough liquid, and oftentimes if they do drink, they choose soda or an energy drink. These contain too much sugar and can contribute to developing hypertension or diabetes. Also, watch out for calories inside commercially prepared drinks such as fruit juices, sweets or carbonated tea, and canned coffee. They also contain too much sugar and have a lot of empty calories, which can sabotage any diet plan. If your workplace does not have a water cooler for employees, bring a water bottle to work filled with water or plain tea. You can also choose fruit infused water, which serves the dual purpose of providing your body with the goodness of fresh fruits and water. Keep Fit When it comes to controlling your blood pressure, it is important to exercise regularly. This helps in reducing the amount of pressure that is exerted on the heart. Remember that your heart needs exercise, and you must engage in cardio to give it a thorough burn. Many people refrain from undertaking cardio exercise as they think it will tire them out completely. But the main aim of cardio is to exhaust you and help you achieve a burn. Apart from cardio, you must also do other forms of exercise, including lifting weights, core training, sides, back muscle stimulation, etc. After you do these, your body will be able to pump blood through your heart more easily. Successful Tips for DASH Diet Ease your way into a DASH diet lifestyle by using these helpful tips. Change slowly If you consume a given number of servings of a particular meal, e.g., vegetables and fruits, try to increase one more serving during lunch and/or dinner. Make one or two of the grains you eat whole grains instead of changing all of them gradually. Increasing whole grains, vegetables, and fruits slowly is important as it prevents the occurrence of diarrhea or bloating if you do not eat a diet high in fiber. Be cautious with the food labels

You are heavily fighting sodium in this diet. When shopping, read labels. Here's the secret. If a label says "reduced sodium," run for your dear life. Reduced sodium does not mean its low. Low sodium diet has 140mg of sodium per serving. The recommended daily sodium intake per day is less than 2,300 mg. Reward accomplishments and forgive mistakes For the achievements you make, treat yourself to rewards that are nonfood. These include buying a book, spending time with a friend, or renting a movie. The human being is to error. You will also, one time or another, make mistakes. Accept that and avoid it happening again. Cook at home Eating out does not give you many healthy options. You may scrutinize the menu to the very last option, but you can’t really tell the ingredients in every meal. A vegetarian option may be the closest you’ll get to a meal that adheres to the DASH diet. Why not prepare your own meals at home? No matter how busy you are, you sure can squeeze in an extra hour that will have a positive impact on your health. Start by looking for interesting recipes then shopping for the ingredients. That will get you in the mood for cooking. Cook a lot of food at a time and refrigerate/freeze in portions, so you do not have to cook from scratch each time. Chop the vegetables before refrigerating them, so you can have them ready in minutes when you need them. Make exercise an important part of your DASH diet lifestyle The DASH diet eating plan will improve your health and make you lose weight all on its own. However, if you make regular exercise a habit, you will boost your body's ability to shed unwanted pounds. When you combine DASH diet eating with a good amount of physical activity (30 minutes/day of moderate exercise), it will also maximize your ability to reduce blood pressure. Get Company Join a community of other people following the DASH diet. Here you will trade experiences, share recipes, gauge progress, and generally get adequate

support. For all the benefits it harbors, the DASH diet is well worth the effort. With time, you even forget that you’re on a diet, you simply turn healthy eating into a lifestyle. And for that, you increase your chances of lifelong wellness of body and mind. Frequently Asked Questions About DASH Diet Is the DASH diet for only people with hypertension? No. although it was designed for people with hypertension, the diet has been adopted by several other groups for its benefits in ameliorating their health conditions. This includes people who are trying to lose weight, build lean muscle, etc. Along with a substantial reduction in weight, DASH dieters also see their hypertension reduced, which helps them lead happy lives free from stress and illness. Does the diet follow a phase system? Yes. It follows a two-phase system where the first phase completely eliminates foods that are starchy and laden with carbohydrates, and the second phase slowly reintroduces them. This system helps the person's body cope with the diet so they can continue with it for a long time. The two phases have a difference of 2 weeks between them, and that is the time when dieters are said to experience the greatest amount of weight loss. Does DASH diet help to lose weight? Yes. This diet is said to be quite effective in helping people lose weight. It is said to be on par with some of the other diets that are prescribed specifically for weight loss, and if followed the right way, it can have the same results on people’s bodies. The diet is quite effective not just in helping a person lose weight but also in keeping that weight from coming back. The diet can be seen as your one-stop, ultra-effective means to cut down on excess weight and maintain a healthy body. Is it ideal for children and adults? The diet can be followed by people above the age of 18. Children below that age might need foods rich in carbs and salt for proper growth. Anybody else looking to reduce their high blood pressure and hypertension and cut down on their weight can take up the diet. There is no upper age limit for

the diet. However, older people need to check with their doctors first to know if it will be safe for them to take up the diet. Are the results fast? The results will depend on how seriously you take the diet – whether you are strictly following the rules of the diet and are incorporating only the allowed food items. The results can usually be seen within the first month of the diet, but it will vary from person to person. It can be fast for some and might take some more time for others. If you are taking up the diet with another person, then it is best that you not compare your results with theirs and focus only on your diet. Can the results be noticed? Yes. The results are quite easy to see, and you will feel that your blood pressure has dropped and your metabolism is now much better. You will feel a physical change and feel lighter after taking up the diet. The diet will also help you maintain a slim figure and give you a chance to build lean, strong muscles. You will see a reduction in your waistline, and this will help bring down your blood pressure. You will feel much more energetic and capable of doing physical tasks without exerting too much pressure on your heart. Can vegetarians enjoy the perks of a DASH diet? It is flexible for various food preferences. Vegetarians can also enjoy the benefits of a DASH diet while keeping up their meat and dairy products aversions. In the DASH diet, there is a number of vegetarian options available, which mainly includes grains, fruits, beans, and veggies.

Conclusion

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ash Diet has gained popularity in the past few years as it is extremely helpful in strengthening metabolism and controlling hypertension. Contrary to the popular belief that while following the dash diet, one gets to only eat vegetarian foods while you get a balanced diet that includes fresh fruits, vegetables, nuts, low-fat dairy products and whole grains. You do not have to completely cut down on meat instead you just have to reduce sodium and fat content from your everyday diet. The diet also has many health benefits as it helps in reducing hypertension and obesity lowering osteoporosis and preventing cancer. This wellbalanced diet strengthens metabolism which further helps in decomposing the fat deposits stored in the body. This, in turn, improves the overall health of a person. This book provides a 21-day meal plan with snack options for midmornings and midafternoons. However, you can consult experts in case you suffer from contemporary health conditions or follow certain exercise routines; as this will help you customize the diet as per your requirement. This diet is easy to follow as you get to everything but in a healthier fashion and limited quantity. Talking about the DASH diet outside the theory and more in practice reveals more of its efficiency as a diet. Besides excess research and experiments, the true reasons of people looking into this diet are its certain features. It gives the feeling of ease and convenience, which makes the users more comfortable with its rules and regulations. Here some of the reasons why the DASH Diet works amazingly: 1. Easy to Adopt: The broad range of options available under the label of DASH diet makes it more flexible for all. This is the reason that people find it easier to switch to and harness its true health benefits. It makes adaptability easier for its users. 2. Promotes Exercise:

It is most effective than all the other factors because not only does it focus on the food and its intake, but it also duly stresses daily exercises and routine physical activities. This is the reason that it produces quick, visible results. 3. All Inclusive: With few limitations, this Diet has taken every food item into its fold with certain modifications. It rightly guides about the Dos and Don’ts of all the ingredients and prevents us from consuming those which are harmful to the body and its health. 4. A Well Balanced Approach: One of its biggest advantages is that it maintains balance in our diet, in our routine, our caloric intake, and our nutrition. 5. Good Caloric Check: Every meal we plan on the DASH diet is pre-calculated in terms of calories. We can easily keep track of the daily caloric intake and consequently restrict them easily by cutting off certain food items. 6. Prohibits Bad Food: The DASH diet suggests the use of more organic and fresh food and discourages the use of processed food and junk items available in stores. So, it creates better eating habits in the users. 7. Focused on Prevention: Though it is proven to be a cure for many diseases, it is described as more of a preventive strategy. 8. Slow Yet Progressive Changes: The diet is not highly restrictive and accommodates gradual changes towards achieving the ultimate health goal. You can set up your daily, weekly, or even monthly targets at your own convenience. 9. Long Term Effects: The results of the DASH diet are not just incredible, but they are also longlasting. It is considered slow in progress, but the effects last longer. 10. Accelerates Metabolism:

With its healthy approach to life, the DASH diet has the ability to activate our metabolism and boost it for better functioning of the body.

DASH DIET COOKBOOK FOR BEGINNERS:

140 OF THE GREATEST DASH DIET RECIPES DESIGNED TO MAKE YOU LOSE WEIGHT AND LOWER YOUR BLOOD PRESSURE. UNCONVENTIONAL DISHES TO START ENJOYING HEALTHY FOOD.

BEATRICE MORELLI

Introduction

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hank you for choosing this diet book, I hope you are ready to make the delicious dash diet recipes. I have also prepared another book in which the DASH diet is widely discussed, DASH Diet for Beginners: Learn How the 21-Day DASH Diet Meal Plan Is Proven to Make You Lose Weight and Lower Your Blood Pressure. Improve Your Health and Live a Better Life. The DASH diet leans heavily on vegetables, fruits, and whole grains. Fish and lean poultry are served moderately. Whole wheat flour is used instead of white flour. Using salt is discouraged. Instead, participants are encouraged to season foods with spices and herbs to add flavor without adding salt. DASH as a diet plan promotes the consumption of low-fat dairy, lean meat, fruits, and vegetables. It is literally a mix of old world and new world eating plans. It has been designed to follow old world diet principles to help eliminate new world health problems. The carbohydrates are mainly made of plant fiber which the body does not easily digest and therefore cannot turn into stored fat. The plan is rich in good fats that make food taste good and help us feel fuller for a longer period of time. Proteins are not forbidden but are geared more toward plantbased protein and not so much meat consumption. When filling the plate for a meal, it is important that the food be attractive as well as tasty and nutritious. A wide variety of foods will make this plan much more interesting. Try to make choices that will offer a range of colors and textures. And remember that dessert is not off limits but should be based around healthy choices that include fresh fruit. The DASH eating plans emphasis on vegetables, fruits, whole grains, and low-fat dairy products makes it an ideal plan for anyone looking to gain health through lowered blood pressure and a healthier heart. It is a heart healthy way of eating. The DASH plan has no specialized recipes or food plans. Daily caloric intake depends on a person’s activity level and age. People who need to lose weight would naturally eat fewer calories.

The DASH diet's major focus is on grains, vegetables, and fruits because these foods are higher fiber foods and will make you feel full longer. Whole grains should be consumed six to eight times daily, vegetables four to six servings daily, and fruit four to five servings daily. Low-fat dairy is an important part of the diet and should be eaten two to three times daily. And there should be six or fewer servings daily of fish, poultry, and lean meat. The DASH diet does not limit red meat the way the Mediterranean diet does, but it still keeps it lean.

Chapter 1 Health Benefits And Why It Works How DASH Diet works

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he food plan mainly focuses on vegetables, fruits, low-fat/non-Fat dairy, and whole grains. The eating plan also includes the consumption of high fiber foods, medium to low amounts of fat, low red meat, and less sugar. An additional benefit of this diet is that it is rich in different vitamins and minerals that are important in achieving a healthy body. Another good thing about this diet plan is that it lowers your Sodium intake in your diet (daily consumption for Sodium is only 2,3oo mg on the dash diet) that will help regulate blood pressure levels. That’s because studies show that eating food with high sodium content could lead to a spike in blood pressure. The diet plan has claimed to lower the blood pressure in just two weeks and has been recommended by Centers for Disease Control, American Heart Association, The National Heart, Lungand Blood Institute, the Mayo Clinic, US Government guidelines for the treatment of hypertension and a lot more. History of DASH Diet DASH diet dates back to the early 1990s when concern was raised about the prevalence of lifestyle diseases, among them hypertension. In 1992, under the funding of the National Institute of Health (NIH), several research projects were initiated to determine if dietary changes could be effective in treating hypertension. The participants were provided with a meal plan and advised not to include any other lifestyle modification so that all the changes could be attributed directly to the dietary interventions. The results were encouraging. A decrease of about 6 to 11 mm Hg was reported in systolic blood pressure in a span of a few weeks. In addition, the lower levels of Sodium in the diet dropped, the lower the blood pressure

dropped. In addition to reducing hypertension, the cholesterol levels were reduced as well. After several subsequent studies and experiments with positive results, the DASH diet became and still is highly recommended as a long-term remedy for hypertension. The DASH Diet is touted for its many health benefits. Perhaps one of the most important benefits of this particular diet is that it can help stabilize the blood pressure levels of hypertensive people. Because this particular diet is low in Sodium, it can help go down the systolic blood pressure levels by up to 14 points. But more than benefit hypertensive individuals, the DASH Diet also comes with many advantages. The DASH diet comes with a range of health benefits. Following are some of the major advantages of following the DASH diet: Cardiovascular Health The DASH diet decreases your consumption of refined carbohydrates by increasing your consumption of foods high in potassium and dietary fiber (fruits, vegetables, and whole grains). In addition, it diminishes your consumption of saturated fats. Therefore, the DASH diet has a favorable effect on your lipid profile and glucose tolerance, which reduces the prevalence of metabolic syndrome (MS) in post-menopausal women. Reports state that a diet limited to 500 calories favors a loss of 17% of total body weight in 6 months in overweight women. This reduces the prevalence of MS by 15%. However, when this diet follows the patterns of the DASH diet, while triglycerides decrease in a similar way, the reduction in weight and BP is even greater. It also reduces blood sugar and increases HDL, which decreases the prevalence of MS in 35% of women. These results contrast with those of other studies, which have reported that the DASH diet alone, i.e., without caloric restriction, does not affect HDL and glycemia. This means that the effects of the DASH diet on MS are associated mainly with the greater reduction in BP and that, for more changes, the diet would be required to be combined with weight loss. Helpful for Patients with Diabetes

The DASH diet has also been shown to help reduce inflammatory and coagulation factors (C-reactive protein and fibrinogen) in patients with diabetes. These benefits are associated with the contribution of antioxidants and fibers, given the high consumption of fruits and vegetables that the DASH diet requires. In addition, the DASH diet has been shown to reduce total cholesterol and LDL, which reduces the estimated 10-year cardiovascular risk. Epidemiological studies have determined that women in the highest quintile of food consumption according to the DASH diet have a 24% to 33% lower risk of coronary events and an 18% lower risk of a cerebrovascular event. Similarly, a meta-analysis of six observational studies has determined that the DASH diet can reduce the risk of cardiovascular events by 20%. Weight Reduction Limited research associates the DASH diet, in isolation, with weight reduction. In some studies, weight reduction was greater when the subject was on the DASH diet as compared to an isocaloric controlled diet. This could be related to the higher calcium intake and lower energy density of the DASH diet. The American guidelines for the treatment of obesity emphasize that, regardless of diet, a caloric restriction would be the most important factor in reducing weight. However, several studies have made an association between 1. greater weight and fat loss in diets and 2. caloric restriction and higher calcium intake. Studies have also observed an inverse association between dairy consumption and body mass index (BMI). In obese patients, weight loss has been reported as being 170% higher after 24 weeks on a hypocaloric diet with high calcium intake. In addition, the loss of trunk fat was reported to be 34% of the total weight loss as compared to only 21% in a control diet. It has also been determined that a calcium intake of 20 mg per gram has a protective effect in overweight middle-aged women. This would be equivalent to 1275 mg of calcium for a western diet of 1700 kcal. It has been suggested that low calcium intake increases the circulating level of the parathyroid hormone and vitamin D, which have been shown to increase the level of cytosolic calcium in adipocytes in vitro, changing the metabolism of lipolysis to lipogenesis. Despite these reports, the effect that diet-provided calcium has on women's weight after menopause is a controversial subject. An

epidemiological study has noted that a sedentary lifestyle and, to a lesser extent, caloric intake are associated with post-menopausal weight gain, though calcium intake is not associated with it. The average calcium intake in this group of women is approximately 1000 mg which would be low, as previously stated. Another study of post-menopausal women shows that calcium and vitamin D supplementation in those with a calcium intake of less than 1200 mg per day decreases the risk of weight gain by 11%. In short, the DASH diet is favorable, both in weight control and in the regulation of fatty tissue deposits, due to its high calcium content (1200 mg/day). The contribution of calcium apparently plays a vital role in the regulation of lipogenesis. • Increased intake of important micronutrients: While this particular diet discourages the intake of sodium, it promotes the consumption of foods that are rich in Magnesium, Calcium, and Potassium. Thus, those who follow this particular diet regimen can increase their intake of important micronutrients, thereby preventing nutrient deficiency. • May promote weight loss: Aside from reducing the intake of sodium, the DASH Diet may promote weight loss because it encourages people to eat foods that are rich in fiber and low in calories such as fruits, vegetables, and whole grains. This diet also limits the consumption of too much protein and fats; thus, it can help people who want to lose weight. • Stabilize blood glucose levels: The DASH Diet encourages people to consume good carbs in the form of complex carbohydrates that are rich in fiber. Complex carbohydrates take time to be converted into glucose. This also allows the body to be able to utilize the glucose to feed the cells and fewer opportunities for it to be converted into glucagon in the liver and muscles. • Healthier kidneys: It is crucial to take note that high blood pressure is related to kidney diseases. The reduced intake of salt can help reduce the likelihood of kidney stone formation. This particular diet is supported by the National Kidney Foundation. • Better bone health: This particular diet encourages the consumption of Calcium; thus, it can help improve bone health. This diet will benefit people who may suffer from osteoporosis.

• Better heart health and cholesterol level: The DASH Diet is somewhat restrictive to the kind of fats that you take in. In fact, you are only allowed to use small amounts of oil for this particular diet but are encouraged to take in good fats such as olive oil and Omega-3 fatty acids for better heart health and good cholesterol level in the body.

Chapter 2 Dash Diet Tips Tips For Healthy Eating On The Run

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bsence of time is a significant motivation behind why numerous individuals forego healthy eating. Inexpensive food is promptly accessible and it's temptingly modest and filling. While eating inexpensive food is never as healthy as a well-arranged, adjusted diet, if you should eat cheap food, you can without much of a stretch find a way to improve the nature of your nourishment when on the run. Watch divide sizes. Your hankering will probably be fulfilled after you have completed a little request of fries, and you'll spare more than 100 calories when contrasted and the supersized request. Similar remains constant for sandwiches. Request the normal form or even a child's dinner for yourself. Search out store style inexpensive food chains where you can arrange a sub or sandwich on entire wheat bread or a wrap, a lower fat and lower-calorie alternative than singed food. Some cheap food chains currently offer healthy sides instead of the universal French fries. Take the healthy alternative. Or then again if you can't stand to surrender the oil and salt, get the healthy side request, as well. Continuously request a side serving of mixed greens when eating at customary inexpensive food outlets. You will be less inclined to top off on just the unhealthy things, and the serving of mixed greens will give some fiber and nutrients to adjust a generally unhealthy supper. Recollect that chicken isn't constantly a healthy decision. Some cheap food chains offer seared breaded chicken sandwiches on white bread that are really more extravagant in fat and calories than a burger. Flame broiled chicken is a superior choice. Make it a propensity to eat a bit of natural product, a bowl of oat, or some low fat yogurt before you set out to get things done. Customary eating can assist you with feeling full and keep away from allurement.

Stock your vehicle with filtered water and healthy bites. Have a little nibble before the yearnings hit and you're more averse to maneuver into that drivethrough inexpensive food outlet. Consider a store for your cheap food break. You can get precut and washed crisp natural product or vegetables, yogurt, or low fat cheddar. Numerous general stores additionally offer sushi, wraps, plates of mixed greens, or other healthy arranged things. Hold the mayo. A tablespoon of standard mayonnaise has just about 100 calories! Try not to include a sugary, calorie-rich beverage to an effectively unhealthy feast. Water is accessible all over the place and is beneficial for you. Drinking a huge glass of water with your dinner will assist you with feeling more full prior. Probably the greatest obstruction to healthy eating is an absence of time, which is the thing that demoralizes numerous individuals from making the jump to eat significantly more healthily. Because cheap food and shoddy nourishment has all the earmarks of being significantly more promptly accessible than healthy choices, numerous individuals just surrender to the allurement and eat ineffectively during their bustling days. What numerous individuals don't understand is that it just takes a smidgen of pre-wanting to guarantee that suppers and tidbits are healthy during the day. Coming up next are a few hints which will assist you with deciding on the healthier eating decisions during your occupied, distressing day. 1. Ensure you eat your foods grown from the ground for the afternoon. The best part about foods grown from the ground is that a large number of them are incredibly versatile. Keep a few bits of natural product, or some cut vegetables in your vehicle or on your office work area. When you are feeling hungry, pick these healthy snacks as opposed to making the trek to the candy machine or halting at a comfort store for a sugary tidbit. 2. Regardless of where you eat, ensure that you are watching your bit sizes. You ought to consistently settle on the littler, if not the littlest, size for your supper. If you completely should have those salty French fries, decide on the littlest size because it will more than likely be sufficient to control your hankering without going too over the edge as far as calories.

3. If you are on the run and have no different alternatives however inexpensive food... .Attempt to discover a shop style area as opposed to halting at the nearest drive-through. Submarine sandwiches on entire wheat or wraps are alternatives which are a lot of lower both in calories and Fat than what you would have found at another cheap food area. 4. Most places offer healthy sides which you should exploit. There are numerous different alternatives accessible to you that are just much preferable for you over French fries. Numerous spots considerably offer servings of mixed greens now, which while not as healthy as a plate of mixed greens you would make at home, can undoubtedly check your appetite without overpowering you with such a large number of calories. 5. Pick flame broiled alternatives whenever they are accessible. Chicken might be a healthy decision as a rule, yet the seared and breaded chicken decisions that many drive-through joints offer are in reality high in calories and fat. Settle on a flame broiled chicken sandwich. 6. Stop at a grocery store on your mid-day break, rather than a drivethrough eatery. Supermarkets offer many brisk food alternatives, similar to vegetables and natural product which are as of now washed and cut and separately bundled, or little submarine sandwiches with the toppings as an afterthought. If you snatch a sandwich, make sure to get a yogurt cup or an individual bit of natural product too for a balanced noon feast. 7. Discussing sauces, attempt to maintain a strategic distance from mayonnaise if you can. You may not understand this: A simple tablespoon of mayonnaise can have upwards of 100 calories! Yuck! 8. Keep water with you consistently. Maintain a strategic distance from sugary beverages and beverages with a great deal of caffeine, rather settling on the healthiest thing that you can place into your body: Water. Keep filtered water in your vehicle, or a gallon container of water at the workplace with you. Water will likewise assist you

with feeling full quicker, if you drink a huge glass before each bite or dinner.

Chapter 3 Best Diet Tips To Lose Weight And Improve Health

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et's be honest — there's a mind-boggling measure of data on the Internet about how to immediately shed pounds and get fit as a fiddle.

If you're searching for the best tips on the most proficient method to get in shape and keep it off, this apparently interminable measure of counsel can be overpowering and confounding. From the diets elevating crude foods to dinner designs that rotate around shakes and prepackaged foods, another prevailing fashion diet appears to spring up each day. The issue is, albeit prohibitive diets and disposal feast plans will in all likelihood bring about transient weight loss, the vast majority can't keep up them and wind up quitting inside half a month. Despite the fact that shedding 10 pounds (4.5 kg) in seven days by following a prevailing fashion diet may appear to be enticing actually this sort of weight loss is often unhealthy and unsustainable. The genuine key to sheltered and effective weight loss is to embrace a healthy lifestyle that suits your individual needs and that you can keep up forever. The accompanying tips are healthy, practical approaches to get you in the groove again and headed towards your weight and wellness objectives. Here are 25 of the best dieting tips to improve your health and assist you with getting more fit. 1. Top off on Fiber Fiber is found in healthy foods including vegetables, organic products, beans and entire grains. A few investigations have demonstrated that basically eating more fiberrich foods may assist you with getting in shape and keep it off.

2. Jettison Added Sugar Included sugar, particularly from sugary beverages, is a significant purpose behind unhealthy weight addition and health issues like diabetes and coronary illness. Also, foods like treats, pop and prepared merchandise that contain heaps of added sugars will in general be low in the supplements your body needs to remain healthy. Removing foods high in included sugars is an incredible method to lose overabundance weight. It's imperative to take note of that even foods advanced as "healthy" or "natural" can be extremely high in sugar. Therefore, perusing nourishment marks is an absolute necessity. 3. Prepare for Healthy Fat While fat is often the primary thing that gets slice when you're attempting to thin down, healthy fats can really assist you with arriving at your weight loss objectives. Likewise, fats assist you with remaining more full for more, diminishing desires and helping you remain on track. 4. Limit Distractions While expending dinners before your TV or PC may not appear as though diet harm, eating while diverted may make you devour more calories and put on weight. Having during supper, away from potential interruptions, isn't just a decent method to hold your weight down — it likewise permits you an opportunity to reconnect with friends and family. Cell phones are another gadget you should save while you're eating. Looking through messages or your Instagram or Facebook channel is similarly as diverting as a TV or PC. 5. Walk Your Way to Health Numerous individuals accept they should receive a thorough exercise routine to kick off weight loss.

While different kinds of movement are significant when you're endeavoring to get fit as a fiddle, strolling is an astounding and simple approach to consume calories. Actually, only 30 minutes of strolling every day has been appeared to help in weight loss. Furthermore, it's an agreeable action that you can do both inside and outside whenever of day. 6. Draw out Your Inner Chef Preparing more suppers at home has been appeared to advance weight loss and healthy eating. Despite the fact that eating suppers at cafés is pleasant and can fit into a healthy diet plan, concentrating on preparing more dinners at home is an incredible method to hold your weight under tight restraints. Furthermore, getting ready suppers at home enables you to explore different avenues regarding new, healthy fixings while setting aside you cash simultaneously. 7. Have a Protein-Rich Breakfast Counting protein-rich foods like eggs in your morning meal has been appeared to profit weight loss. Essentially swapping your everyday bowl of oat for a protein-pressed scramble made with eggs and sauteed veggies can assist you with shedding pounds. Expanding protein consumption toward the beginning of the day may likewise assist you with staying away from unhealthy eating and improve hunger control for the duration of the day. 8. Try not to Drink Your Calories While a great many people realize they ought to keep away from soft drinks and milkshakes, numerous individuals don't understand that even beverages publicized to support athletic execution or improve health can be stacked with undesirable fixings. Sports drinks, espresso refreshments and enhanced waters will in general be extremely high in calories, artificial colorings and included sugar.

Indeed, even squeeze, which is often advanced as a healthy refreshment, can prompt weight gain if you devour excessively. Concentrate on hydrating with water to limit the quantity of calories you drink for the duration of the day. 9. Shop Smart Making a shopping rundown and adhering to it is an incredible method to abstain from purchasing unhealthy foods imprudently. Also, making a shopping list has been appeared to prompt healthier eating and advance weight loss. Another approach to restrict unhealthy buys at the market is to have a healthy supper or nibble before you go out to shop. Studies have indicated that eager customers will in general reach for fattier, unhealthy foods. 10. Remain Hydrated Drinking enough water for the duration of the day is useful for generally speaking health and can even assist you with keeping up a healthy weight. One investigation of more than 9,500 individuals found that the individuals who were not enough hydrated had higher weight records (BMIs) and were bound to be hefty than the individuals who were appropriately hydrated (16). Furthermore, individuals who drink water before suppers have been appeared to eat less calories. 11. Practice Mindful Eating Hurrying through suppers or eating in a hurry may lead you to expend excessively, too rapidly. Rather, be aware of your food, concentrating on how each nibble tastes. It might lead you to be increasingly mindful of when you are full, diminishing your odds of gorging (18). Concentrating on eating gradually and making the most of your dinner, regardless of whether you have restricted time, is an extraordinary method to diminish gorging. 12. Cut Back on Refined Carbs

Refined carbs incorporate sugars and grains that have had their fiber and different supplements expelled. Models incorporate white flour, pasta and bread. These sorts of foods are low in fiber, are processed rapidly and just keep you full for a brief timeframe. Rather, pick wellsprings of complex sugars like oats, antiquated grains like quinoa and grain, or veggies like carrots and potatoes. They'll help keep you more full for more and contain a lot a greater number of supplements than refined wellsprings of starches. 13. Lift Heavier to Get Lighter Albeit high-impact practice like energetic strolling running and biking is fantastic for weight loss, numerous individuals will in general spotlight exclusively on cardio and don't add quality preparing to their schedules. Adding weight lifting to your exercise center routine can assist you with building more muscle and tone your whole body. Likewise, thinks about have indicated that weight lifting gives your digestion a little lift, helping you consume more calories for the duration of the day, in any event, when you are very still (20). 14. Set Meaningful Goals Fitting into pants from secondary school or glancing better in a bathing suit are famous reasons why individuals need to get thinner. Nonetheless, it's significantly more important to genuinely comprehend why you need to get in shape and the manners in which that weight loss may decidedly influence your life. Having these objectives as a top priority may assist you with adhering to your arrangement. Having the option to play tag with your kids or having the stamina to move throughout the night at a friend or family member's wedding are instances of objectives that can keep you focused on a positive change. 15. Maintain a strategic distance from Fad Diets Prevailing fashion diets are elevated for their capacity to assist individuals with shedding pounds quick.

Nonetheless, these diets will in general be extremely prohibitive and difficult to keep up. This prompts yo-yo dieting where individuals lose pounds, just to restore them. While this cycle is basic in those attempting to take care of business rapidly, yo-yo dieting has been connected to a more noteworthy increment in body weight after some time. Moreover, contemplates have demonstrated that yo-yo dieting can build the danger of diabetes, coronary illness, hypertension and metabolic disorder. These diets might be enticing however finding a practical, healthy eating plan that sustains your body as opposed to denying it is a vastly improved decision. 16. Eat Whole Foods Monitoring precisely what is going into your body is an extraordinary method to get healthy. Eating entire foods that don't accompany a fixing list guarantees that you are supporting your body with normal, supplement thick foods. When buying foods with fixing records, toning it down would be ideal. If an item has heaps of fixings that you are new to, odds are it isn't the healthiest choice. 17. Pal Up If you are experiencing difficulty adhering to an exercise normal or healthy eating plan, welcome a companion to go along with you and assist you with remaining on track. Studies show that individuals who thin down with a companion are bound to stay with weight loss and exercise programs. They additionally will in general lose more weight than the individuals who go only it. In addition, having a companion or relative with a similar health and wellbeing objectives can assist you with remaining spurred while having a fabulous time simultaneously. 18. Try not to Deprive Yourself Disclosing to yourself that you will never have your preferred foods again isn't just ridiculous, however it might likewise set you up for

disappointment. Denying yourself will just make you need the prohibited food more and may make you gorge when you at long last collapse. Accounting for suitable extravagances to a great extent will show you poise and prevent you from feeling angry of your new, healthy lifestyle. Having the option to appreciate a little segment of a custom made sweet or enjoying a most loved occasion dish is a piece of having a healthy association with food. 19. Be Realistic Contrasting yourself with models in magazines or famous people on TV isn't just unreasonable — it can likewise be unhealthy. While having a healthy good example can be an extraordinary method to remain propelled, being excessively condemning of yourself can interfere with you and may prompt unhealthy practices. Give centering a shot how you feel as opposed to focusing on what you look like. Your fundamental inspirations ought to be to get more joyful, fitter and healthier. 20. Veg Out Vegetables are stacked with fiber and the supplements your body hungers for. In addition, expanding your vegetable admission can assist you with getting more fit. Truth be told, ponders show that just eating a serving of mixed greens before a supper can assist you with feeling full, making you eat less. Moreover, topping off on veggies for the duration of the day can assist you with keeping up a healthy weight and may diminish your danger of creating interminable sicknesses like coronary illness and diabetes 21. Bite Smart Nibbling on unhealthy foods can cause weight gain. A simple method to help shed pounds or keep up a healthy weight is to attempt to have healthy snacks accessible at home, in your vehicle and at your work environment.

For instance, reserving pre-distributed servings of blended nuts in your vehicle or having cut-up veggies and hummus prepared in your refrigerator can assist you with remaining on track when a hankering strikes. 22. Fill the Void Fatigue may lead you to go after unhealthy foods. Studies have indicated that being exhausted adds to an expansion in generally calorie utilization because it impacts individuals to eat more food, healthy and unhealthy. Finding new exercises or side interests that you appreciate is a great method to abstain from gorging brought about by weariness. Essentially taking a walk and getting a charge out of nature can help show signs of improvement attitude to remain persuaded and adhere to your health objectives. 23. Set aside a few minutes for Yourself Making a healthier lifestyle implies finding an opportunity to put yourself first, regardless of whether you don't believe it's conceivable. Life often hinders weight loss and wellness objectives, so it is imperative to make an arrangement that incorporates individual time, and stick to it. Obligations like work and child rearing are the absolute most significant things in life, however your health ought to be one of your top needs. Regardless of whether that implies setting up a healthy lunch to bring to work, going for a run or going to a wellness class, putting aside time to deal with yourself can do ponders for both your physical and emotional wellness. 24. Discover Workouts You Actually Enjoy The extraordinary thing about picking an exercise routine is that there are unlimited conceivable outcomes. While perspiring through a turn class probably won't be some tea, mountain biking in a recreation center may be more suited to your abilities. Certain exercises consume a larger number of calories than others. Be that as it may, you shouldn't pick an exercise dependent on the outcomes you think you'll get from it.

It's imperative to discover exercises that you anticipate doing and that satisfy you. That way you are bound to stay with them. 25. Backing Is Everything Having a gathering of companions or relatives that supports you in your weight and wellbeing objectives is basic for effective weight loss. Encircle yourself with constructive individuals who make you like making a healthy lifestyle will assist you with remaining spurred and on track. Actually, thinks about have demonstrated that going to help gatherings and having a solid informal community assists individuals with getting in shape and keep it off (32). Imparting your objectives to reliable and empowering loved ones can assist you with remaining responsible and set you up for progress. If you don't have a strong family or gathering of companions, have a go at joining a care group. There are countless gatherings that meet face to face or on the web. While there are numerous approaches to get in shape, finding a healthy eating and exercise plan that you can pursue for life is the most ideal approach to guarantee effective, long haul weight loss. In spite of the fact that prevailing fashion diets may offer a convenient solution, they are often unhealthy and deny the body of the supplements and calories it needs, driving the vast majority to come back to unhealthy propensities after they hit their weight loss objective. Being progressively dynamic, concentrating on entire foods, decreasing included sugar and setting aside a few minutes for yourself are only a couple of approaches to get healthier and more joyful. Keep in mind, weight loss isn't one-size-fits-all. To be fruitful, it is essential to discover an arrangement that works for you and fits well with your lifestyle. It is anything but a win or bust procedure, either. If you can't focus on every one of the recommendations in this book, take a stab at beginning with only a not many that you think will work for you. They'll assist you with arriving at your health and wellbeing objectives in a protected and reasonable manner.

Chapter 4 Breakfast Recipes

Sweet Potatoes with Coconut Flakes Preparation time: 15 mins Cooking time: 1 hour Servings: 2 Ingredients: 16 oz. sweet potatoes 1 tbsp. maple syrup ¼ c. Fat-free coconut Greek yogurt 1/8 c. unsweetened toasted coconut flakes 1 chopped apple Directions: Preheat oven to 400 0F. Place your potatoes on a baking sheet. Bake them for 45 - 60 minutes or until soft. Use a sharp knife to mark “X” on the potatoes and fluff pulp with a fork. Top with coconut flakes, chopped apple, Greek yogurt, and maple syrup. Serve immediately. Nutrition: Calories: 321, Fat: 3 g Carbs: 70 g Protein: 7 g Sugars: 0.1 g Sodium: 3%

Flaxseed & Banana Smoothie Preparation time: 5 mins Cooking time: 0 mins Servings: 1 Ingredients: 1 frozen banana ½ c. almond milk Vanilla extract. 1 tbsp. almond butter 2 tbsps. Flax seed 1 tsp. maple syrup Directions: Add all your ingredients to a food processor or blender and run until smooth. Pour the mixture into a glass and enjoy. Nutrition: Calories: 376, Fat:19.4 g Carbs:48.3 g Protein:9.2 g Sugars:12% Sodium:64.9 mg

Fruity Tofu Smoothie Preparation time: 5 mins Cooking time: 0 mins Servings: 2 Ingredients: 1 c. ice cold water 1 c. packed spinach ¼ c. frozen mango chunks ½ c. frozen pineapple chunks 1 tbsp. chia seeds 1 container silken tofu 1 frozen medium banana Directions: In a powerful blender, add all ingredients and puree until smooth and creamy. Evenly divide into two glasses, serve and enjoy. Nutrition: Calories: 175, Fat:3.7 g Carbs:33.3 g Protein:6.0 g Sugars:16.3 g Sodium:1%

French Toast with Applesauce Preparation time: 5 mins Cooking time: 5 mins Servings: 6 Ingredients: ¼ c. unsweetened applesauce ½ c. skim milk 2 packets Stevia 2 eggs 6 slices whole wheat bread 1 tsp. ground cinnamon Directions: Mix well applesauce, sugar, cinnamon, milk and eggs in a mixing bowl. One slice at a time, soak the bread into applesauce mixture until wet. On medium fire, heat a large nonstick skillet. Add soaked bread on one side and another on the other side. Cook in a single layer in batches for 2-3 minutes per side on medium low fire or until lightly browned. Serve and enjoy. Nutrition: Calories: 122.6, Fat: 2.6 g Carbs: 18.3 g Protein: 6.5 g Sugars: 14.8 g Sodium: 11%

Banana-Peanut Butter ‘n Greens Smoothie Preparation time: 5 mins Cooking time: 0 mins Servings: 1 Ingredients: 1 c. chopped and packed Romaine lettuce 1 frozen medium banana 1 tbsp. all-natural peanut butter 1 c. cold almond milk Directions: In a heavy-duty blender, add all ingredients. Puree until smooth and creamy. Serve and enjoy. Nutrition: Calories: 349.3, Fat:9.7 g Carbs:57.4 g Protein:8.1 g Sugars:4.3 g Sodium:18%

Baking Powder Biscuits Preparation time: 5 mins Cooking time: 5 mins Servings: 1 Ingredients: 1 egg white 1 c. white whole-wheat flour 4 tbsps. Non-hydrogenated vegetable shortening 1 tbsp. sugar 2/3 c. lowFat milk 1 c. unbleached all-purpose flour 4 tsps. Sodium-free baking powder Directions: Preheat oven to 450°F. Take out a baking sheet and set aside. Place the flour, sugar, and baking powder into a mixing bowl and whisk well to combine. Cut the shortening into the mixture using your fingers, and work until it resembles coarse crumbs. Add the egg white and milk and stir to combine. Turn the dough out onto a lightly floured surface and knead 1 minute. Roll dough to ¾ inch thickness and cut into 12 rounds. Place rounds on the baking sheet. Place baking sheet on middle rack in oven and bake 10 minutes. Remove baking sheet and place biscuits on a wire rack to cool. Nutrition: Calories: 118, Fat:4 g Carbs:16 g Protein:3 g Sugars:0.2 g Sodium: 6%

Oatmeal Banana Pancakes with Walnuts Preparation time: 15 mins Cooking time: 5 mins Servings: 8 pancakes Ingredients: 1 finely diced firm banana 1 c. whole wheat pancake mix 1/8 c. chopped walnuts ¼ c. old-fashioned oats Directions: Make the pancake mix according to the directions on the package. Add walnuts, oats, and chopped banana. Coat a griddle with cooking spray. Add about ¼ cup of the pancake batter onto the griddle when hot. Turn pancake over when bubbles form on top. Cook until golden brown. Serve immediately. Nutrition: Calories: 155 Fat: 4 g Carbs: 28 g Protein: 7 g Sugars: 2.2 g Sodium: 16%

Creamy Oats, Greens & Blueberry Smoothie Preparation time: 4 mins Cooking time: 0 mins Servings: 1 Ingredients: 1 c. cold Fat-free milk 1 c. salad greens ½ c. fresh frozen blueberries ½ c. frozen cooked oatmeal 1 tbsp. sunflower seeds Directions: In a powerful blender, blend all ingredients until smooth and creamy. Serve and enjoy. Nutrition: Calories: 280, Fat:6.8 g Carbs:44.0 g Protein:14.0 g Sugars:32 g Sodium:141%

Banana & Cinnamon Oatmeal Preparation time: 5 mins Cooking time: 0 mins Servings: 6 Ingredients: 2 c. quick-cooking oats 4 c. Fat-free milk 1 tsp. ground cinnamon 2 chopped large ripe banana 4 tsps. Brown sugar Extra ground cinnamon Directions: Place milk in a skillet and bring to boil. Add oats and cook over medium heat until thickened, for two to four minutes. Stir intermittently. Add cinnamon, brown sugar and banana and stir to combine. If you want, serve with the extra cinnamon and milk. Enjoy! Nutrition: Calories: 215, Fat:2 g Carbs:42 g Protein:10 g Sugars:1 g Sodium:40%

Bagels Made Healthy Preparation time: 5 mins Cooking time: 40 mins Servings: 8 Ingredients: 1 ½ c. warm water 1 ¼ c. bread flour 2 tbsps. Honey 2 c. whole wheat flour 2 tsps. Yeast 1 ½ tbsps. Olive oil 1 tbsp. vinegar Directions: In a bread machine, mix all ingredients, and then process on dough cycle. Once done, create 8 pieces shaped like a flattened ball. Make a hole in the center of each ball using your thumb then create a donut shape. In a greased baking sheet, place donut-shaped dough then cover and let it rise about ½ hour. Prepare about 2 inches of water to boil in a large pan. In a boiling water, drop one at a time the bagels and boil for 1 minute, then turn them once. Remove them and return to baking sheet and bake at 350oF for about 20 to 25 minutes until golden brown. Nutrition: Calories: 228.1, Fat:3.7 g Carbs:41.8 g

Protein:6.9 g Sugars:0 g Sodium:15%

Cereal with Cranberry-Orange Twist Preparation time: 5 mins Cooking time: 0 mins Servings: 1 Ingredients: ½ c. water ½ c. orange juice 1/3 c. oat bran ¼ c. dried cranberries Sugar Milk Directions: In a bowl, combine all ingredients. For about 2 minutes, microwave the bowl then serve with sugar and milk. Enjoy! Nutrition: Calories: 220.4, Fat:2.4 g Carbs:43.5 g Protein:6.2 g Sugars:8 g Sodium:1%

No Cook Overnight Oats Preparation time: 5 mins Cooking time: 0 mins Servings: 1 Ingredients: 1 ½ c. low Fat milk 5 whole almond pieces 1 tsp. chia seeds 2 tbsps. Oats 1 tsp. sunflower seeds 1 tbsp. Craisins Directions: In a jar or mason bottle with cap, mix all ingredients. Refrigerate overnight. Enjoy for breakfast. Will keep in the fridge for up to 3 days. Nutrition: Calories: 271, Fat:9.8 g Carbs:35.4 g Protein:16.7 g Sugars:9 Sodium:103%

Avocado Cup with Egg Preparation time: 5 mins Cooking time: 0 mins Servings: 4 Ingredients: 4 tsps. parmesan cheese 1 chopped stalk scallion 4 dashes pepper 4 dashes paprika 2 ripe avocados 4 medium eggs Directions: Preheat oven to 375 0F. Slice avocadoes in half and discard seed. Slice the rounded portions of the avocado, to make it level and sit well on a baking sheet. Place avocadoes on baking sheet and crack one egg in each hole of the avocado. Season each egg evenly with pepper, and paprika. Pop in the oven and bake for 25 minutes or until eggs are cooked to your liking. Serve with a sprinkle of parmesan. Nutrition: Calories: 206, Fat:15.4 g Carbs:11.3 g Protein:8.5 g Sugars:0.4 g Sodium:21%

Mediterranean Toast Preparation time: 10 mins Servings: 2 Cooking time: 0 mins Ingredients: 1 ½ tsp. reduced-Fat crumbled feta 3 sliced Greek olives ¼ mashed avocado 1 slice good whole wheat bread 1 tbsp. roasted red pepper hummus 3 sliced cherry tomatoes 1 sliced hardboiled egg Directions: First, toast the bread and top it with ¼ mashed avocado and 1 tablespoon hummus. Add the cherry tomatoes, olives, hardboiled egg and feta. To taste, season with salt and pepper. Nutrition: Calories: 333.7, Fat:17 g Carbs:33.3 g Protein:16.3 g Sugars:1 g Sodium:19%

Instant Banana Oatmeal Preparation time: 1 min Servings: 1 Cooking time: 0 mins Ingredients: 1 mashed ripe banana ½ c. water ½ c. quick oats Directions: Measure the oats and water into a microwave-safe bowl and stir to combine. Place bowl in microwave and heat on high for 2 minutes. Remove bowl from microwave and stir in the mashed banana and enjoy. Nutrition: Calories: 243 Fat: 3 g Carbs: 50 g Protein: 6 g Sugars: 20 g Sodium: 30 mg

Almond Butter-Banana Smoothie Preparation time: 5 mins Servings: 1 Cooking time: 0 mins Ingredients: 1 tbsp. almond butter ½ c. ice cubes ½ c. packed spinach 1 peeled and frozen medium banana 1 c. Fat-free milk Directions: In a powerful blender, blend all ingredients until smooth and creamy. Serve and enjoy. Nutrition: Calories: 293, Fat:9.8 g Carbs:42.5 g Protein:13.5 g Sugars:12 g Sodium:40%

Brown Sugar Cinnamon Oatmeal Preparation time: 1 min Servings: 4 Cooking time: 0 mins Ingredients: ½ tsp. ground cinnamon 1 ½ tsps. pure vanilla extract ¼ c. light brown sugar 2 c. lowFat milk 1 1/3 c. quick oats Directions: Measure the milk and vanilla into a medium saucepan and bring to a boil over medium-high heat. Once boiling reduce heat to medium. Stir in oats, brown sugar, and cinnamon, and cook, stirring2–3 minutes. Serve immediately, sprinkled with additional cinnamon if desired. Nutrition: Calories: 208 Fat:3 g Carbs:38 g Protein:8 g Sugars:15 g Sodium:33%

Buckwheat Pancakes with Vanilla Almond Milk Preparation time: 10 mins Servings: 1 Cooking time: 10 mins Ingredients: ½ c. unsweetened vanilla almond milk 2-4 packets natural sweetener 1/8 tsp. salt ½ cup buckwheat flour ½ tsp. double-acting baking powder Directions: Prepare a nonstick pancake griddle and spray with the cooking spray, place over medium heat. Whisk together the buckwheat flour, salt, baking powder, and stevia in a small bowl and stir in the almond milk after. Onto the pan, scoop a large spoonful of batter, cook until bubbles no longer pop on the surface and the entire surface looks dry and (2-4 minutes). Flip and cook for another 2-4 minutes. Repeat with all the remaining batter. Nutrition: Calories: 240, Fat:4.5 g Carbs:2 g Protein:11 g Sugars:17 g Sodium:38%

Tomato Bruschetta with Basil Preparation time: 10 mins Servings: 8 Cooking time: 10 mins Ingredients: ½ c. chopped basil 2 minced garlic cloves 1 tbsp. balsamic vinegar 2 tbsps. Olive oil ½ tsp. cracked black pepper 1 sliced whole wheat baguette 8 diced ripe Roma tomatoes 1 tsp. sea salt Directions: First, preheat the oven to 375 F. In a bowl, dice the tomatoes, mix in balsamic vinegar, chopped basil, garlic, salt, pepper, and olive oil, set aside. Slice the baguette into 16-18 slices and for about 10 minutes, place on a baking pan to bake. Serve with warm bread slices and enjoy. For leftovers, store in an airtight container and put in the fridge. Try putting them over grilled chicken, it is amazing! Nutrition: Calories: 57, Fat:2.5 g Carbs:7.9 g Protein:1.4 g Sugars:0.2 g Sodium:12%

Sweet Corn Muffins Preparation time: 5 mins Servings: 1 Cooking time: 10 mins Ingredients: 1 tbsp. Sodium-free baking powder ¾ c. nondairy milk 1 tsp. pure vanilla extract ½ c. sugar 1 c. white whole-wheat flour 1 c. cornmeal ½ c. canola oil Directions: Preheat the oven to 400°F. Line a 12-muffin tin with paper liners and set aside. Place the cornmeal, flour, sugar, and baking powder into a mixing bowl and whisk well to combine. Add the nondairy milk, oil, and vanilla and stir just until combined. Divide the batter evenly between the muffin cups. Place muffin tin on middle rack in oven and bake for 15 minutes. Remove from oven and place on a wire rack to cool. Nutrition: Calories: 203, Fat:9 g Carbs:26 g Protein:3 g Sugars:9.5 g Sodium:8%

Scrambled Eggs with Mushrooms and Spinach Preparation time: 5 mins Servings: 1 Cooking time: 10 mins Ingredients: 2 egg whites 1 slice whole wheat toast ½ c. sliced fresh mushrooms 2 tbsps. Shredded Fat free American cheese Pepper 1 tsp. olive oil 1 c. chopped fresh spinach 1 whole egg Directions: On medium high fire, place a nonstick fry pan and add oil. Swirl oil to cover pan and heat for a minute. Add spinach and mushrooms. Sauté until spinach is wilted, around 2-3 minutes. Meanwhile, in a bowl whisk well egg whites, and cheese. Season with pepper. Pour egg mixture into pan and scramble until eggs are cooked through, around 3-4 minutes. Serve and enjoy with a piece of whole wheat toast. Nutrition: Calories: 290.6, Fat:11.8 g Carbs:21.8 g Protein:24.3 g Sugars:1.4 g Sodium:24%

Chia and Oat Breakfast Bran Preparation time: overnight Servings: 2 Cooking time: 0 mins Ingredients: 85 g chopped roasted almonds 340 g coconut milk 30 g cane sugar 2½ g orange zest 30 g flax seed mix 170 g rolled oats 340 g blueberries 30 g chia seeds 2½ g cinnamon Directions: Add all your wet ingredients together and mix the sugar and milk in with the orange zest. Stir in the cinnamon and mix well. Once you are sure the sugar isn’t lumpy add in the rolled oats, flax seeds, and chia and then let it sit for a minute. Grab two bowls or mason jars and pour the mixture in. Top with the roasted almonds, and store in the fridge. Pull it out in the morning and dig in! Nutrition: Calories: 353, Fat:8 g Carbs:55 g Protein:15 g Sugars:9.9 g Sodium:26%

Faux Breakfast Hash Brown Cups Preparation time: 15 mins Servings: 8 Cooking time: 0 mins Ingredients: 40 g diced onion 8 large eggs 7 ½ g garlic powder 2 ½ g pepper 170 g shredded low-Fat cheese 170 g grated sweet potato 2 ½ g salt Directions: Preheat oven to 400 0F and prepare a muffin tin with liners. Place grated sweet potatoes, onions, garlic, and spices into a bowl and mix well, before placing one spoonful in each cup. Add one large egg upon each cup and proceed to bake for 15 minutes until eggs are cooked. Serve fresh or store. Nutrition: Calories: 143, Fat:9.1 g Carbs:6 g Protein:9 g Sugars:0 g Sodium:11%

Maple Mocha Frappe Preparation time: 2 mins Servings: 2 Cooking time: 0 mins Ingredients: 1 tbsp. unsweetened cocoa powder ½ c. lowFat milk 2 tbsps. Pure maple syrup ½ c. brewed coffee 1 small ripe banana 1 c. lowFat vanilla yogurt Directions: Place the banana in a blender or food processor and purée. Add the remaining ingredients and pulse until smooth and creamy. Serve immediately. Nutrition: Calories: 206, Fat:2 g Carbs:38 g Protein:6 g Sugars:17 g Sodium:23%

Breakfast Oatmeal in Slow Cooker Preparation time: 10 mins Servings: 8 Cooking time: 8 hours Ingredients: 4 c. almond milk 2 packets stevia 2 c. steel-cut oats 1/3 c. chopped dried apricots 4 c. water 1/3 c. dried cherries 1 tsp. cinnamon 1/3 c. raisins Directions: In slow cooker, mix well all ingredients. Cover and set to low. Cook for 8 hours. You can set this the night before so that by morning you have breakfast ready. Nutrition: Calories: 158.5, Fat:2.9 g Carbs:28.3 g Protein:4.8 g Sugars:11 g Sodium:48%

Apple Cinnamon Overnight Oats Preparation time: 15 mins Servings: 2 Cooking time: 0 mins Ingredients: 1 diced apple 2 tbsps. Chia seeds ½ tbsp. ground cinnamon ½ tsp. pure vanilla extract 1¼ c. non Fat milk Kosher salt 1 c. old-fashioned rolled oats 2 tsps. Honey Directions: Divide the oats, chia seeds or ground flaxseed, milk, cinnamon, honey or maple syrup, vanilla extract, and salt into two Mason jars. Place the lids tightly on top and shake until thoroughly combined. Remove the lids and add half of the diced apple to each jar. Sprinkle with additional cinnamon, if desired. Place the lids tightly back on the jars and refrigerate for at least 4 hours or overnight. You can store the overnight oats in single-serve containers in the refrigerator for up to 3 days. Nutrition: Calories: 339, Fat:8 g Carbs:60 g Protein:13 g Sugars:15 g Sodium:11%

Spinach Mushroom Omelette Preparation time: 5 mins Servings: 2 Cooking time: 5 mins Ingredients: 2 tbsps. Olive oil 2 whole eggs 3 c. spinach, fresh Cooking spray 10 sliced baby Bella mushrooms 8 tbsps. Sliced red onion 4 egg whites 2 oz. goat cheese Directions: Place a skillet over medium-high heat and add olive. Add the sliced red onions to the pan and stir until translucent. Then, add your mushrooms to the pan and keep stirring until they are slightly brown. Add spinach and stir until they wilted. Season with a tiny bit of pepper and salt. Remove from heat. Spray a small pan with cooking spray and Place over medium heat. Break 2 whole eggs in a small bowl. Add 4 egg whites and whisk to combine. Pour the whisked eggs into the small skillet and allow the mixture to sit for a minute. Use a spatula to gently work your way around the skillet’s edges. Raise the skillet and tip it down and around in a circular style to allow the runny eggs to reach the center and cook around the edges of the skillet. Add crumbled goat cheese to a side of the omelet top with your mushroom mixture.

Then, gently fold the other side of the omelet over the mushroom side with the spatula. 1Allowing cooking for thirty seconds. Then, transfer the omelet to a plate. Nutrition: Calories: 412, Fat:29 g Carbs:18 g Protein:25 g Sugars:7 g Sodium:49%

Muesli Scones Preparation time: 10 minutes Cook time: 15 minutes Servings: 16 Ingredients: 1 egg; 1/4 cup dried cranberries; 1/4 cup dried apricots, chopped; 1/4 cup pistachios, coarsely chopped; 1/4 cup sunflower seeds; 1/4 cup raw sesame seeds; 2 tablespoons agave nectar or honey; 2 cups blanched almond flour (not almond meal); 1/2 teaspoon baking soda. Instructions: 1. Combine almond flour and soda in a bowl. 2. Then add dried fruit, seeds, and nuts. 3. Combine egg and agave in a bowl. 4. Combine egg/agave mixture with the flour/dried fruit mixture and form the dough with your hands. 5. Shape the dough into a 6.5*6.5-inch square that is about 3/4-inch thick and divide it into 16 squares. 6. Heat the oven to 350 °F. Put dough squares on a baking sheet lined with parchment paper and bake for 10-12 minutes. Nutritional info (per serving): 76 calories; 5.7 g Fat; 5.0 g carbohydrate; 2.6 g Protein; 106 mg Sodium; 9%

Fiber.

Sweet Potato Waffles Preparation time: 5 minutes Cook time: 10 minutes Servings: 6 Ingredients: 1/2 cup sweet potato; 1 cup oats; 2 eggs; 1 cup almond milk; 1 tablespoon honey; maple syrup; banana, sliced; 1/4 teaspoon baking powder; 1 tablespoon olive oil. Instructions: 1. Combine all ingredients in a blender jar. Blend them until fully pureed. 2. Heat the waffle iron and spray it with cooking spray. 3. Pour 1/3 cup of batter into each waffle mold and cook for 3-4 minutes. 4. Once cooked, serve with maple syrup and fresh, chopped banana. Nutritional info (per serving): 237 calories; 14.3 g Fat; 24.6 g carbohydrate; 5.1 g Protein; 131 mg Sodium; 3.3 g Fiber.

Ezekiel Bread French Toast Preparation time: 5 minutes Cook time: 15 minutes Servings: 2 Ingredients: 4 slices of Ezekiel bread; 1/2 cup coconut milk or unsweetened almond milk; 2 eggs; 2 tablespoons coconut sugar; 1 teaspoon vanilla; 1 packet stevia; cinnamon. Instructions: 1. Combine every ingredient (except for the Ezekiel bread) in a bowl. 2. Fully dip each slice of bread into the mixture. 3. Cook in a skillet for about 4 minutes on each side, or until lightly browned. 4. Once cooked, serve with syrup. Nutritional info (per serving): 461 calories; 18.7 g Fat; 58.9 g carbohydrate; 13.9 g Protein; 241 mg Sodium; 41% Fiber.

Mushroom Spinach Omelet Preparation time: 3 minutes Cook time: 15 minutes Servings: 2 Ingredients: 1 tablespoon olive oil; 1/4 cup red onion, sliced; green onions, diced; 1 oz. goat cheese; 1.5 cups fresh spinach; 5 baby bella mushrooms, sliced; 1 whole egg; 2 egg whites; garlic powder, black pepper, to taste. Instructions: 1. Heat oil in a medium skillet on medium-high heat. 2. Add red onions and sauté for 2-3 minutes. Add sliced mushrooms and sauté for 4-5 minutes. 3. Add spinach, sauté for about 2 minutes and season with garlic powder and pepper. Then set aside. 4. Whisk eggs in a bowl. Pour the egg mixture into a small skillet and cook it on medium heat till eggs are no longer runny. 5. Put mushroom/spinach mixture on top of the omelet and sprinkle it with goat cheese. 6. Fold omelet in half and cook for another 30 seconds. Once cooked, put omelet onto a plate and top with green onions. Nutritional info (per serving): 412 calories; 29.2 g Fat; 18.1 g carbohydrate; 25.2 g Protein; 332 mg Sodium; 25% Fiber.

Chapter 5 Lunch recipes

Veggie Quesadillas Preparation time: 10 minutes Cooking time: 4 minutes Servings: 3 Ingredients: 1 cup black beans, cooked ½ red bell pepper, chopped 4 tablespoons cilantro, chopped ½ cup corn 1 cup lowFat cheddar, shredded 6 whole wheat tortillas 1 carrot, shredded 1 small jalapeno pepper, chopped 1 cup nonFat yogurt Juice of ½ lime Directions: Divide black beans, red bell pepper, 2 tablespoons cilantro, corn, carrot, jalapeno and the cheese on half of the tortillas and cover with the other ones. Heat up a pan over medium-high heat, add one quesadilla, cook for 3 minutes on one side, flip, cook for 1 more minute on the other and transfer to a plate. Repeat with the rest of the quesadillas. In a bowl, combine 2 tablespoons cilantro with yogurt and lime juice, whisk well and serve next to the quesadillas. Enjoy!

Nutrition: calories 200, Fat 3, Fiber 4, Carbs 13, Protein 7 Sodium 94%

Chicken Wraps Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 8 ounces chicken breast, cubed ½ cup celery, chopped 2/3 cup mandarin oranges, chopped ¼ cup onion, chopped A drizzle of olive oil 2 tablespoons mayonnaise ¼ teaspoon garlic powder A pinch of black pepper 4 whole wheat tortillas 4 lettuce leaves Directions: Heat up a pan with the oil over medium-high heat, add chicken cubes, cook for 5 minutes on each side and transfer to a bowl. Divide the chicken on each tortilla, also divide celery, oranges, onion, mayo, garlic powder, black pepper and lettuce leaves, wrap and serve for lunch. Enjoy! Nutrition: calories 200, Fat 3, Fiber 4, Carbs 13, Protein 7

Sodium 84%

Black Bean Patties with Cilantro Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 2 whole wheat bread slices, torn 3 tablespoons cilantro, chopped 2 garlic cloves, minced 15 ounces canned black beans, no-salt-added, drained and rinsed 6 ounces canned chipotle peppers, chopped 1 teaspoon cumin, ground 1 egg Cooking spray ½ avocado, peeled, pitted and mashed 1 tablespoon lime juice 1 cherry tomato, chopped Directions: Put the bread in your food processor, pulse well and transfer bread crumbs to a bowl. Combine them with cilantro, garlic, black beans, chipotle peppers, cumin and egg stir well and shape 4 patties out of this mix. Heat up a pan over medium-high heat, grease with cooking spray, add beans patties, cook them for 5 minutes on each side and transfer to plates. In a bowl, combine the avocado with tomato and lime juice, stir well, add over the patties and serve for lunch. Enjoy! Nutrition: calories 200,

Fat 4, Fiber 4, Carbs 12, Protein 8 Sodium 2%

Lunch Rice Bowls Preparation time: 10 minutes Cooking time: 5 minutes Servings: 2 Ingredients: 1 teaspoon olive oil 1 cup mixed bell peppers, onion, zucchini and corn, chopped 1 cup chicken meat, cooked and shredded 1 cup brown rice, cooked 3 tablespoons salsa 2 tablespoons lowFat cheddar, shredded 2 tablespoons lowFat sour cream Directions: Heat up a pan with the oil over medium-high heat, add mixed veggies, stir and cook them for 5 minutes. Divide the rice and the chicken meat into 2 bowls, add mixed veggies and top each with salsa, cheese and sour cream. Serve for lunch. Enjoy! Nutrition: calories 199 Fat 4, Fiber 4, Carbs 12, Protein 7

Sodium 85%

Salmon Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 3 Ingredients: 1 cup canned salmon, flaked 1 tablespoon lemon juice 3 tablespoons Fat-free yogurt 2 tablespoons red bell pepper, chopped 1 teaspoon capers, drained and chopped 1 tablespoon red onion, chopped 1 teaspoon dill, chopped A pinch of black pepper 3 whole wheat bread slices Directions: In a bowl, combine the salmon with the lemon juice, yogurt, bell pepper, capers, onion, dill and black pepper and stir well. Spread this on each bread slice and serve for lunch. Enjoy! Nutrition: Calories: 199 Fat: 2 Fiber: 4 Carbs: 14 Protein: 8 Sodium: 45%

Stuffed Mushrooms Caps Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2 Ingredients: 2 Portobello mushroom caps 2 tablespoons pesto 2 tomato, chopped ¼ cup lowFat mozzarella, shredded Directions: Divide pesto, tomato and mozzarella in each mushroom cap, arrange them on a lined baking sheet, introduce in the oven and bake at 400 degrees F for 15 minutes. Serve for lunch. Enjoy! Nutrition: calories 198, Fat 3, Fiber 4, Carbs 14, Protein 9 Sodium 19%

Tuna Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 3 Ingredients: 5 ounces canned tuna in water, drained 1 tablespoon red vinegar 1 tablespoon olive oil ¼ cup green onions, chopped 2 cups arugula 1 tablespoon lowFat parmesan, grated A pinch of black pepper 2 ounces whole wheat pasta, cooked Directions: In a bowl, combine the tuna with the vinegar, oil, green onions, arugula, pasta and black pepper and toss. Divide between 3 plates, sprinkle parmesan on top and serve for lunch. Enjoy! Nutrition: Calories: 200 Fat: 4 Fiber: 4 Carbs: 14 Protein: 7 Sodium: 2%

Shrimp Lunch Rolls Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 12 rice paper sheets, soaked for a few seconds in warm water and drained 1 cup cilantro, chopped 12 basil leaves 12 baby lettuce leaves 1 small cucumber, sliced 1 cup carrots, shredded 20 ounces shrimp, cooked, peeled and deveined Directions: Arrange all rice papers on a working surface, divide cilantro, bay leaves, baby lettuce leaves, cucumber, carrots and shrimp, wrap, seal edges and serve for lunch. Enjoy! Nutrition: calories 200, Fat 4, Fiber 4, Carbs 14, Protein 8 Sodium 100%

Turkey Sandwich with Mozzarella Preparation time: 10 minutes Cooking time: 3 minutes Servings: 2 Ingredients: 2 whole wheat bread slices 2 teaspoons mustard 2 sliced smoked turkey 1 pear, cored and sliced ¼ cup low-Fat mozzarella, shredded Directions: Spread the mustard on each bread slice, divide turkey slices on one bread slice, add pear slices and mozzarella, top with the other bread slice, introduce in preheated broiler for 3 minutes, cut the sand which in halves and serve. Enjoy! Nutrition: calories 171, Fat 2, Fiber 4, Carbs 9, Protein 9 Sodium 16%

Veggie Soup Preparation time: 10 minutes Cooking time: 16 minutes Servings: 6 Ingredients: 2 teaspoons olive oil 1 and ½ cups carrot, shredded 6 garlic cloves, minced 1 cup yellow onion, chopped 1 cup celery, chopped 32 ounces lowSodium chicken stock 4 cups water 1 and ½ cups whole wheat pasta 2 tablespoons parsley, chopped ¼ cup lowFat parmesan, grated Directions: Heat up a pot with the oil over medium-high heat, add garlic, stir and cook for 1 minute. Add onion, carrot and celery, stir and cook for 7 minutes. Add stock, water and pasta, stir, bring to a boil over medium heat and cook for 8 minutes more. Divide into bowls, top each with parsley and parmesan and serve. Enjoy! Nutrition: calories 212, Fat 4, Fiber 4, Carbs 13, Protein 8 Sodium 17%

Avocado and Melon Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 tablespoons stevia 2 tablespoon red vinegar 2 tablespoons mint, chopped A pinch of black pepper 1 avocado, peeled, pitted and sliced 4 cups baby spinach ½ small cantaloupe, peeled and cubed 1 and ½ cups strawberries, sliced 2 teaspoons sesame seeds, toasted Directions: In a salad bowl, combine the avocado with baby spinach, cantaloupe and strawberries and toss. In another bowl, combine the stevia with vinegar, mint and black pepper, whisk, add to your salad, toss, sprinkle sesame seeds on top and serve. Enjoy! Nutrition: calories 199, Fat 3, Fiber 4, Carbs 12, Protein 8 Sodium 5%

Spaghetti Squash And Sauce Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 pound beef, ground ½ cup yellow onion, chopped ½ cup green bell pepper, chopped 2 garlic cloves, minced 14 ounces canned tomatoes, no-salt-added, chopped 2 tablespoons tomato paste 8 ounces tomato sauce 1 teaspoon Italian seasoning ¼ cup lowFat parmesan, shredded 2 pounds spaghetti squash, pricked with a knife Directions: Put the spaghetti squash on a lined baking sheet, introduce in the oven, bake at 400 degrees F for 10 minutes, cut into halves, shred and separate squash pulp into spaghetti and put into a bowl. Heat up a pan over medium-high heat, add the beef, stir and brown for 5 minutes. Add onion, bell pepper, garlic, tomatoes, tomato paste, tomato sauce and Italian seasoning stir and cook for 10 minutes. Divide the squash spaghetti between plates, top each with beef mix, sprinkle parmesan on top and serve. Enjoy! Nutrition: calories 231, Fat 4, Fiber 5, Carbs 14, Protein 9

Sodium 24%

Sausage with Potatoes Preparation time: 10 minutes Cooking time: 22 minutes Servings: 6 Ingredients: ½ pound smoked sausage, cooked and chopped 3 tablespoons olive oil 1 and ¾ pounds red potatoes, cubed 2 yellow onions, chopped 1 teaspoon thyme, dried 2 teaspoons cumin, ground A pinch of black pepper Directions: Heat up a pan with the oil over medium-high heat, add potatoes and onions, stir and cook for 12 minutes. Add sausage, thyme, cumin and black pepper, stir, cook for 10 minutes more, divide between plates and serve for lunch. Enjoy! Nutrition: calories 199, Fat 2, Fiber 4, Carbs 14, Protein 8 Sodium 24%

Beef Soup Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 1 yellow onion, chopped 1 pound beef sirloin, ground 32 ounces lowSodium beef stock 1/3 cup whole wheat flour 1 pound mixed carrots and celery, chopped Directions: Heat up a pot with the oil over medium-high heat, add beef and flour, stir well and brown for 5 minutes. Add onion, carrots, celery and stock, stir, bring to a simmer, reduce heat to medium, cook the soup for 15 minutes, ladle into bowls and serve for lunch. Enjoy! Nutrition: calories 281, Fat 3, Fiber 5, Carbs 14, Protein 11 Sodium 11%

Shrimp Salad Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 Ingredients: 12 ounces asparagus spears, trimmed and halved 8 ounces baby corn 12 endive leaves, torn 12 baby lettuce leaves 12 spinach leaves 12 ounces shrimp, cooked, peeled and deveined 2 and ½ cups red raspberries ¼ cup olive oil ¼ cup raspberry vinegar 1 tablespoon cilantro, chopped 2 teaspoons stevia Directions: Put some water in a pot, bring to a boil over medium-high heat, add asparagus, cook for 8 minutes, transfer to a bowl filled with ice water, cool down, drain well and put in a salad bowl. Add corn, endive leaves, spinach, lettuce, shrimp and raspberries. In another bowl, combine the oil with the vinegar, stevia and cilantro, whisk well, add to your salad, toss and serve for lunch. Enjoy! Nutrition: calories 199, Fat 2, Fiber 3, Carbs 14, Protein 8 Sodium 54%

Watercress, Asparagus And Shrimp Salad Preparation time: 10 minutes Cooking time: 4 minutes Servings: 4 Ingredients: 12 ounces asparagus spears, trimmed 16 ounces shrimp, cooked, peeled and deveined 4 cups watercress, torn 2 cups cherry tomatoes, halved ¼ cup raspberry vinegar ¼ cup olive oil Directions: Put the asparagus in a pot, add water to cover, cook over medium heat for 4 minutes, drain, transfer to a bowl filled with ice water, cool down, drain again and transfer to a salad bowl. Add shrimp, watercress, tomatoes, raspberry vinegar and oil, toss well and serve for lunch. Enjoy! Nutrition: calories 212, Fat 4, Fiber 7, Carbs 14, Protein 9 Sodium 74%

Chicken Tacos Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 4 mini taco shells 2 tablespoons celery, chopped 1 tablespoon light mayonnaise 1 tablespoon salsa 1 tablespoon lowFat cheddar, shredded 1/3 cup chicken, cooked and shredded Directions: In a bowl, combine the celery with the mayo, salsa, cheddar and chicken and toss well. Spoon this into mini taco shells and serve for lunch. Enjoy! Nutrition: calories 221, Fat 3, Fiber 8, Carbs 14, Protein 9 Sodium 48%

Millet Cakes Preparation time: 10 minutes Cooking time: 55 minutes Servings: 4 Ingredients: 1 tablespoon olive oil 1 cup millet ¼ cup yellow onion, chopped 1 garlic clove, minced 3 and ½ cups water A pinch of black pepper 1/3 cup zucchini, shredded 1/3 cup carrot, shredded 1/3 cup lowFat parmesan, grated 1 and ½ teaspoon thyme, chopped 1 teaspoon lemon zest, grated Cooking spray Directions: Heat up a pan with 1 tablespoon olive oil over medium heat, add onion, stir and cook for 4 minutes. Add garlic and millet, stir and cook for 1 more minute. Add the water and a pinch of black pepper, stir, cover, reduce heat to low and cook for 20 minutes stirring once. Add carrot, zucchini, thyme, parmesan and lemon zest, stir and cook for 10 minutes more. Leave the millet mix to cool down, shape 12 millet cakes using damp hands and put them on a working surface. Heat up a pan with cooking spray over medium-high heat, add millet cakes, cook them for 5 minutes on each side, divide them between plates and

serve. Enjoy! Nutrition: calories 211, Fat 4, Fiber 4, Carbs 14, Protein 6 Sodium 6%

Lentils Dal with Yogurt Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 and ½ teaspoons olive oil 1 yellow onion, chopped 2 teaspoons curry powder 14 ounces canned lentils, no-salt-added, drained and rinsed 14 ounces canned tomatoes, chopped 2 pounds chicken, roasted, and chopped A pinch of black pepper ¼ cup lowFat yogurt Directions: Heat up a pot with the oil over medium-high heat, add onion, stir and brown for 4 minutes. Add curry powder, stir and cook for 1 more minute. Add lentils, tomatoes, chicken and black pepper, stir, cook for 5 minutes more, take off heat, add the yogurt, toss, divide into bowls and serve for lunch. Enjoy! Nutrition: calories 199, Fat 3, Fiber 7, Carbs 17, Protein 8

Sodium 21%

Lunch Quinoa And Spinach Salad Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 cup quinoa 2 teaspoons olive oil ½ cup apricots, dried and chopped 2 garlic cloves, minced 2 cups water A pinch of black pepper 1 cup cherry tomatoes, halved 1 red onion, chopped 8 cups baby spinach ¼ cup almonds, sliced For the salad dressing: ½ teaspoon lemon zest, grated 2 tablespoons lemon juice 1 teaspoon coconut sugar ½ teaspoon Dijon mustard 4 tablespoons olive oil Directions: Heat up a pan over medium heat, add quinoa, toast for 5 minutes and transfer to a bowl. Heat up a pan with the oil over medium heat, add garlic, stir and cook for 1 minute. Add quinoa and apricots, stir and cook for 4 minutes more. Add water, bring to a boil and simmer for 15 minutes more. In a salad bowl, combine the tomatoes with the onion, spinach, almonds, quinoa and apricots.

In another bowl, combine the lemon zest with the lemon juice, sugar, mustard and oil, whisk well, add to the quinoa salad, toss and serve for lunch. Enjoy! Nutrition: calories 199, Fat 3, Fiber 4, Carbs 16, Protein 8 Sodium 4%

Italian Pasta with Parmesan Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 pound whole wheat penne pasta, cooked 3 garlic cloves, minced 2 tablespoons olive oil 3 carrots, sliced 1 bunch asparagus, trimmed and cut into medium pieces 1 red bell pepper, chopped 1 yellow bell pepper, chopped 1 cup cherry tomatoes, halved A pinch of black pepper 2/3 cup coconut cream 2 tablespoons lowFat parmesan, grated Directions: Heat up a pan with the oil over medium-high heat, add the garlic, stir and cook for 2 minutes. Add carrots, stir and cook for 4 minutes more. Add asparagus, stir, cover the pan and cook for 8 minutes more. Add yellow and red bell peppers, stir and cook for 5 minutes. Add cherry tomatoes, black pepper, cream, parmesan and pasta, toss, divide between plates and serve. Enjoy! Nutrition: calories 221,

Fat 4, Fiber 4, Carbs 15, Protein 9 Sodium 20%

Glazed Ribs Preparation time: 10 minutes Cooking time: 1 hour and 20 minutes Servings: 4 Ingredients: 1 rack pork ribs, ribs separated 1 and ¼ cups tomato sauce ¼ cup white vinegar 3 tablespoons spicy mustard 2 tablespoons coconut sugar 3 tablespoons water ¼ teaspoon hot sauce 1 teaspoon onion powder Cooking spray Directions: Put the ribs in a baking dish, cover with tin foil and bake in the oven at 400 degrees F for 1 hour. Heat up a pan with the tomato sauce, mustard, sugar, vinegar, water, onion powder and hot sauce, stir, cook for 10 minutes and take off heat. Baste the ribs with half of this sauce, place them on preheated grill over medium-high heat, grease them with cooking spray, cook for 4 minutes on each side, divide between plates and serve with the rest of the sauce on the side. Enjoy! Nutrition: calories 287, Fat 5, Fiber 8,

Carbs 16, Protein 15 Sodium 72%

Chinese Chicken Preparation time: 10 minutes , Cook Time: 10 minutes Serves: 4 Ingredients: 5 pounds chicken thighs ½ cup balsamic vinegar 1 teaspoon dried black peppercorns ½ cup coconut aminos black pepper for taste 4 cloves minced garlic. Directions: Within the instant pot, mix chicken with vinegar, aminos, garlic, pepper, and the peppercorns. Mix it together. Then, cook it on high for 15 minutes. Divide it, and then serve! Nutrition: Calories 261, Fat 7g Carbs 18gNet Carbs: 10g Protein: 8g Fiber 8g Sodium 33%

Chicken and Barley Preparation time: 15 minutes , Cook Time: 35 minutes Servings: 4 Ingredients: 6 oz. Barley 1 pound chicken thighs 5 chopped carrots 12 oz, water 5 oz. Peas 3 chopped yellow onions 6 oz. LowSodium veggie stock Black pepper for taste Directions: Within the instant pot, mix the stock with the barley and water, and cook on highs for 20 minutes. Add in onions, carrots, peas, and chicken, and then cook on high once again, natural pressure release. Add more black pepper for taste, and then serve! Nutrition: Calories: 261, Fat: 7g Carbs: 18g Net Carbs: 10g Protein: 7g Fiber: 8g Sodium 39%

Instant Pot Potato Salad Preparation time: 5 minutes , Cook Time: 10 minutes Servings: 2 Ingredients: 6 potatoes, peeled and cubed 4 eggs 1 cup mayonnaise 1 tablespoon dill pickle juice Salt and pepper for taste 2 cups water ¼ cup chopped onion 2 tablespoons chopped parsley 1 tablespoon muster Directions: Take your steamer basket and put it in pressure cooker pot. Add the water, potatoes, and eggs, and then cook on high pressure for 4 minutes. When finished, pull the eggs out and let them cool in cold water. Add the other ingredients together, and then the cooled potatoes and mix it in. you can then dice the eggs and put it in the salad, and then add salt and pepper for taste. Let it chill for an hour if you want that. Nutrition: Calories: 230, Fat: 9 g Carbs: 22gNet Carbs: 15 g Protein: 12 g Fiber: 7 g. Sodium 117%

Instant Pot Beef Gyros Preparation time: 10 minutes , Cook Time: 15 minutes Servings: 6 Ingredients: 2 pounds beef roast, thinly sliced 1 tablespoon dried parsley 1 teaspoon salt 3 cloves minced garlic 1 teaspoon black pepper 1 sliced red onion 4 tablespoons oil of choice 1 teaspoon olive oil ½ cup vegetable broth 1 tablespoon lemon juice For the Tzatziki sauce: 1 cup plain yogurt 1 clove minced garlic 2 tablespoon fresh dill ½ cup cucumber, peeled, seeded, and chopped finely Directions: Turn on instant pot and then add oil to the bottom. Add meat, seasonings, garlic, and onion to sear and soften the onions. Pour the lemon juice and broth over meat, and then stir it, lock lid into place, and then use meat/stew and cook it for 9 minutes. Let it natural release pressure for 3 minutes before quickly released. Mix the Tzatziki sauce and if you want vegetable toppings or apple cider vinegar over this, you can.

You can also put lettuce at the bottom of naan or pita bread before adding meat and toppings. Nutrition: Calories: 395, Fat: 27g Carbs: 4gNet Carbs: 4g Protein: 32g Fiber: 0g. Sodium 38%

Instant Pot Lasagna Hamburger Helper Preparation time: 2 minutes , Cook Time: 5 minutes Serves: 4 Ingredients: 1 box 16 oz, pasta 8 oz. Ricotta cheese ½ pound ground beef 1 jar pasta sauce 8 oz. Mozzarella cheese ½ pound ground sausage 4 cups water Directions: Put pot in sauté mood and cook meat till brown and crumbled. Add in rest of ingredients, turn it on high pressure for five minutes. Quick release it, and then put in half the cheese and half the mozzarella, and then put into a baking pan with more mozzarella. You can cook it for another 2-3 minutes till cheese melts. Nutrition: Calories: 537, Fat: 33g Carbs: 25 gNet Carbs: 21g Protein: 34g Fiber: 4g Sodium 36%

Pasta with Meat sauce Preparation time: 10 minutes , Cook Time: 5 minutes Servings: 4-6 Ingredients: 2 cloves minced garlic 1 diced red pepper 8 oz. Dried pasta 12 oz. Water 1 diced small onion 2 pounds ground meat 1 jar pasta sauce Directions: Turn instant pot to sauté setting. Add in onions, peppers, and meat to cook till no longer pink. Add pasta, pasta sauce, and water, and stir it. Set it for 5 minutes manual mode, and then quick release, top with cheese and parsley. Nutrition: Calories: 437, Fat: 25g Carbs: 30gNet Carbs: 26g Protein: 24g Fiber: 4g Sodium 6%

Tavern Sandwiches in Instant Pot Preparation time: 5 minutes , Cook Time: 15 minutes Serves: 8 Ingredients: 2 pounds ground beef ½ teaspoon salt 10 oz. Can chicken gumbo soup with a little bit of liquid left 2 tablespoons mustard 8 slices American cheese 3 chopped green onions ¼ teaspoon pepper 1 can tomato soup 1 tablespoon ketchup Split sandwich buns Directions: Press sauté button on instant pot and cook ground beef till it’s not pink. Add all ingredients but the cheese and bun, cooking it on high for 7 minutes. Quick release it, and spoon it into a bun, adding cheese to serve. Nutrition: Calories: 270, Fat: 10g Carbs: 22gNet Carbs: 17g Protein: 20g Fiber: 5g Sodium 67%

Instant Pot Egg Sandwiches Preparation time: 5 minutes , Cook Time: 10 minutes Servings: 2 Ingredients: 2 brown baguettes 6 tab spoons mayonnaise ½ cup spring onion 1 teaspoon mustard powder Butter, salt, and pepper to taste 6 large eggs 1 large carrot ½ cup cucumbers ½ cup cheese 1 teaspoon parsley Directions: Put a cup of water at the bottom, and then put eggs in steamer baskets, steaming for 5 minutes. Prepare your carrot, and dice your cucumber and onion, grate cheese, and add all ingredients but spring onion to the bowl, seasoning this and adding mayonnaise to mix this. Slice the baguettes in half, and when done, remove eggs and put them in cold water, removing shells. Mash the eggs with the other ingredients till you have an egg mayonnaise, and then sauté the bread as desired with butter until they’re browned. add spring onion and sauté it, and then, layer the bread, mayonnaise mixture, and spring onions, and then serve! Nutrition: Calories: 260, Fat: 13g Carbs: 38gNet Carbs: 31g Protein: 33g Fiber: 7g Sodium 19%

Instant Pot Shredded Chicken Preparation time: 10 minutes , Cook Time: 16 minutes Servings: 14 Ingredients: pounds boneless, skinless chicken breasts 1 teaspoon oregano, dried ½ teaspoon salt 1 cup lowSodium chicken broth ½ teaspoon garlic powder ¼ teaspoon black pepper Directions: Put chicken within instant pot, then the broth, and rest of the ingredients. Cook on high pressure for 16 minutes for larger breasts, and then natural pressure release for a couple minutes, but then quick release. When finished, check the temperature, making sure it’s 165 degrees. Remove chicken, and then shred it, and stir in the broth to flavor it, and then serve in bowls. Nutritional information (per ½ cup): Calories: 169, Fat: 4g Carbs: 5gNet Carbs: 1g Protein: 30g Fiber: 3g Sodium 82%

Teriyaki Chicken Preparation time: 8 minutes , Cook Time: 22 minutes Serves: 4 Ingredients for Teriyaki sauce: 1/3 cup low-salt soy sauce ¼ cup honey 3 tablespoons arrowroot powder or corn starch ¼ cup rice wine vinegar or apple cider vinegar ¼ teaspoon dried sherry or mirin 3 tablespoons water for sauce For chicken and rice: 1 tablespoon toasted sesame oil or olive oil salt and black pepper for taste ½ teaspoon minced or grated ginger 1/3 cup shredded carrots 1 cup water 1/3 cup shelled edamame beans, thawed out chopped green onions 1 medium boneless, skinless chicken breast 2 cloves minced garlic ¼ cup chopped red bell peppers 2 cups uncooked Jasmine rice washed, rinsed, and drained 1 cup broccoli florets Sesame seeds to garnish Directions: Open instant pot and press sauté, and then whisk together the soy sauce, honey, vinegar, and mirin, and then, heat up the oil, and add the chicken,

seasoning with salt and pepper, and sautéing for 2-3 minutes, until browned. add ginger and garlic and cook for 20 seconds. pour half the sauce into uncooked rice and one cup of water. Cook on manual high pressure for 3 minutes, and then let it natural pressure release. Add in the veggies and whisk the cornstarch slurry together and drizzle it over chicken and cook until veggies are tender, and sprinkle this with seeds and green onions, serving hot. Nutrition facts: Calories: 419, Fat: 6g Carbs: 81gNet Carbs: 79g Protein: 8g Fiber: 2g Sodium 64%

Buffalo Chicken Quinoa bowls Preparation time: 15 minutes , Cook Time: 15 minutes Serves: 4 Ingredients: 3 pounds boneless, skinless chicken breasts 2 tablespoons olive oil 2 tablespoons hot sauce 2 tablespoons honey 4 tablespoons butter or ghee 1 cup buffalo wing sauce 4 cloves minced garlic 1 cup chopped green onions For the Quinoa bowls 1 cup uncooked quinoa 1 sliced cucumber 2 chopped heads of lettuce 2.5 cups water 1 cup shredded carrots 1 sliced avocado 10 oz cherry tomatoes Ranch dressing or another dressing to serve Directions: For the chicken, add the breasts, oil, butter or ghee, band everything else to the instant pot, cooking on manual high for 6 minutes. Let it natural pressure release, and from there, let it cool for 5 minutes before you shred it carefully. For the quinoa bowls, add the quinoa to the instant pot, and cook it for about 5 minutes, and then let it sit for 5 minutes then fluff.

Mix everything together, with the quinoa first, then the buffalo chicken, and then the rest. Nutrition: Calories: 826 with fixings, Fat: 30g Carbs: 60gNet Carbs: 48g Protein: 72g Fiber: 12g Sodium 76%

Chicken Tacos Preparation time: 5 minutes , Cook Time: 15 minutes Servings: 4 Ingredients: 1 pound chicken breast 2 cloves garlic 2 cups fresh salsa 1 teaspoon meat Directions: Trim excess Fat off chicken and put in instant pot. Add salsa and garlic, and from there, turn on for 11 minutes poultry setting. Release pressure naturally for 5 minutes, and from there, let it sit for 5 minutes before shredding. Use fixings on top of this, or you can have naked tacos as needed. Nutrition: Calories: 129, Fat: 3 g Carbs: 4gNet Carbs: 3g Protein: 22g Fiber: 1g Sodium 66%

Tuscan Chicken Pasta Preparation time: 10 minutes , Cook Time: 4 minutes Servings: 6 Ingredients: 3 cups low-Sodium chicken broth ½ tablespoon Italian seasoning 12 oz. Whole wheat noodles 1 cup cottage cheese ¼ teaspoon pepper 1/3 cup sun-dried tomatoes 1 tablespoon minced garlic 2 pounds chicken breast 2 cups spinach 1 cup plain Greek yogurt ¼ cup Parmesan ¼ cup basil Directions: Turn IP onto sauté and add the tomatoes, garlic, seasoning pepper, and salt, stirring for 30 seconds. Add the chicken and brown for 1-2 minutes and keep the chicken from sticking. add pasta and chicken broth and stir to cover it. Manual cook it for 4 minutes, and then quick release the pressure, but be careful. Blend the yogurt and cottage cheese and set it aside. Stir pasta and noodles, and then add cheese, basil, and spinach, and mix it till everything is combined. Pour cream over pasta, and then stir till all is covered.

Nutrition: Calories: 479, Fat: 9g Carbs: 49gNet Carbs: 48g Protein: 54g Fiber: 1g Sodium 52%

Pork Carnitas Preparation time: 20 minutes , Cook Time: 80 minutes Servings: 11 Ingredients: 3 pounds trimmed, boneless shoulder blade and roast, cut into pieces salt and pepper for taste 6 cloves garlic, slivered ½ teaspoon sazon 2 teaspoons cumin ¼ teaspoon dried oregano 3 chipotle peppers in adobo sauce ¼ teaspoon dry adobo seasoning 1 cup reduced Sodium chicken broth 2 bay leaves ½ teaspoon garlic powder Directions: Season pork with salt and pepper. Push sauté on instant pot, and then oil and brown the pork on every side, remove from heat to cool. Using a knife, cut the roast about an inch deep and insert the slivers. Season with everything else, and then add chipotle peppers, and then add bay leaves too. Cook this in manual for 80 minutes, less time if the meat is smaller. When finished, you shred the pork with two forks to combine it with juices. Remove bay leaves and adjust cumin and add adobo sauce. Nutrition: Calories: 160,

Fat: 7g Carbs: 1gNet Carbs: 1g Protein: 20g Fiber: 0g Sodium 97%

Instant Pot Chipotle Burritos Preparation time: 5 minutes, Cook Time: 30 minutes Servings: 4 Ingredients: 1 cup dried black beans (don’t soak them) 1 chipotle pepper from a can of adobo sauce ½ teaspoon dried oregano sea salt 3 cups water 1 teaspoon cumin 1 cup brown rice Lime and cilantro to garnish Directions: Add the beans, water, pepper, cumin, and oregano, and then in an oven-safe bowl, add the rice, salt, and about 1 ¼ cup of water, and put the trivet and rice on top of it. From here, secure the lead, seal it, and manual cook it for 3-0 minutes, and from there, once finished, you should then vent it, and let it natural pressure release. From there, remove everything and from there you can then mash the beans together with a masher, and you can further season them. Serve this with your favorite burrito bowl toppings. Nutrition: Calories: 339, Fat: 2g Carbs: 66gNet Carbs: 54g Protein: 15g Fiber: 9g

Sodium 1%

Chapter 6 Dinner Recipes

Spinach Rolls Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 eggs, whisked 1/3 cup organic almond milk ½ teaspoon salt ½ teaspoon white pepper 1 teaspoon butter 9 oz chicken breast, boneless, skinless, cooked 2 cups spinach 2 tablespoon heavy cream Directions: Mix up together whisked eggs with almond milk and salt. Preheat the skillet well and toss the butter in it. Melt it. Cook 4 crepes in the preheated skillet. Meanwhile, chop the spinach and chicken breast. Fill every egg crepe with chopped spinach, chicken breast, and heavy cream. Roll the crepes and transfer on the serving plate. Nutrition: calories 220, Fat 14.5, Fiber 0.8, Carbs 2.4, Protein 20.1

Sodium 31%

Goat Cheese Fold-Overs Preparation time: 15 minutes Cooking time: 8 minutes Servings: 4 Ingredients: 8 oz goat cheese, crumbled 5 oz ham, sliced 1 cup almond flour ¼ cup of coconut milk 1 teaspoon olive oil ½ teaspoon dried dill 1 teaspoon Italian seasoning ½ teaspoon salt Directions: In the mixing bowl, mix up together almond flour, coconut milk, olive oil, and salt. You will get a smooth batter. Preheat the non-stick skillet. Separate batter into 4 parts. Pour 1st batter part in the preheated skillet and cook it for 1 minute from each side. Repeat the same steps with all batter. After this, mix up together crumbled goat cheese, dried dill, and Italian seasoning. Spread every almond flour pancake with goat cheese mixture. Add sliced ham and fold them. Nutrition: calories 402 Fat 31.8, Fiber 1.6, Carbs 5.1, Protein 25.1 Sodium 69%

Crepe Pie Preparation time: 10 minutes Cooking time: 15 minutes Servings: 8 Ingredients: 1 cup almond flour 1 cup coconut flour ½ cup heavy cream 1 teaspoon baking powder ½ teaspoon salt 10 oz ham, sliced ½ cup cream cheese 1 teaspoon chili flakes 1 tablespoon fresh cilantro, chopped 4 oz Cheddar cheese, shredded Directions: Make crepes: in the mixing bowl, mix up together almond flour, coconut flour, heavy cream, salt, and baking powder. Whisk the mixture. Preheat the non-sticky skillet well and ladle 1 ladle of the crepe batter in it. Make the crepes: cook them for 1 minute from each side over the medium heat. Mix up together cream cheese, chili flakes, cilantro, and shredded Cheddar cheese. After this, transfer 1st crepe in the plate. Spread it with cream cheese mixture. Add ham. Repeat the steps until you use all the ingredients. Bake the crepe pie for 5 minutes in the preheated to the 365F oven. Cut it into the serving and serve hot.

Nutrition: calories 272, Fat 18.8, Fiber 6.9, Carbs 13.2, Protein 13.4 Sodium 59%

Coconut Soup Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 cup of coconut milk 2 cups of water 1 teaspoon curry paste 4 chicken thighs ½ teaspoon fresh ginger, grated 1 garlic clove, diced 1 teaspoon butter 1 teaspoon chili flakes 1 tablespoon lemon juice Directions: Toss the butter in the skillet and melt it. Add diced garlic and grated ginger. Cook the ingredients for 1 minute. Stir them constantly. Pour water in the saucepan. Add coconut milk and curry paste. Mix up the liquid until homogenous. Add chicken thighs, chili flakes, and cooked ginger mixture. Close the lid and cook soup for 15 minutes. Then start to whisk soup with the hand whisker and add lemon juice. When all lemon juice is added, stop to whisk it. Close the lid and cook soup for 5 minutes more over the medium heat. Then remove soup from the heat and let it rest for 15 minutes. Nutrition: calories 318, Fat 26, Fiber 1.4, Carbs 4.2, Protein 20.6 Sodium 14%

Fish Tacos Preparation time: 10 minutes Cooking time: 5 minutes Servings: 4 Ingredients: 4 lettuce leaves ½ red onion, diced ½ jalapeno pepper, minced 1 tablespoon olive oil 1-pound cod fillet 1 tablespoon lemon juice ¼ teaspoon ground coriander Directions: Sprinkle cod fillet with a ½ tablespoon of olive oil and ground coriander. Preheat the grill well. Grill the fish for 2 minutes from each side. The cooked fish has a light brown color. After this, mix up together diced red onion, minced jalapeno pepper, remaining olive oil, and lemon juice. Cut the grilled cod fillet into 4 pieces. Place the fish in the lettuce leaves. Add mixed red onion mixture over the fish and transfer the tacos on the serving plates. Nutrition: calories 157, Fat 4.5, Fiber 0.4, Carbs 1.6, Protein 26.1 Sodium 37%

Cobb Salad Preparation time: 10 minutes Cooking time: 5 minutes Servings: 2 Ingredients: 2 oz bacon, sliced 1 egg boiled, peeled ½ tomato, chopped 1 oz Blue cheese 1 teaspoon chives 1/3 cup lettuce, chopped 1 tablespoon mayonnaise 1 tablespoon lemon juice Directions: Place the bacon in the preheated skillet and roast it 1.5 minutes from each side. When the bacon is cooked, chop it roughly and transfer in the salad bowl. Chop the eggs roughly and add them in the salad bowl too. After this, add chopped tomato, chives, and lettuce. Chop Blue cheese and add it in the salad. Then make seasoning: whisk together mayonnaise with lemon juice. Pour the mixture over the salad and shake little. Nutrition: calories 270, Fat 20.7, Fiber 0.3, Carbs 3.7, Protein 16.6 Sodium 43%

Cheese Soup Preparation time: 10 minutes Cooking time:15 minutes Servings: 3 Ingredients: 2 white onion, peeled, diced 1 cup Cheddar cheese, shredded ½ cup heavy cream ½ cup of water 1 teaspoon ground black pepper 1 tablespoon butter ½ teaspoon salt Directions: Pour water and heavy cream in the saucepan. Bring it to boil. Meanwhile, toss the butter in the pan, add diced onions and saute them. When the onions are translucent, transfer them in the boiling liquid. Add ground black pepper, salt, and cheese. Cook the soup for 5 minutes. Then let it chill little and ladle it into the bowls. Nutrition: calories 286, Fat 23.8, Fiber 1.8, Carbs 8.3, Protein 10.7 Sodium 29%

Tuna Tartare Preparation time: 10 minutes Servings: 4 Ingredients: 1-pound tuna steak 1 tablespoon mayonnaise 3 oz avocado, chopped 1 cucumber, chopped 1 tablespoon lemon juice 1 teaspoon cayenne pepper 1 teaspoon soy sauce 1 teaspoon chives ½ teaspoon cumin seeds 1 teaspoon canola oil Directions: Chop tuna steak and place it in the big bowl. Add avocado, cucumber, and chives. Mix up together lemon juice, cayenne pepper, soy sauce, cumin seeds, and canola oil. Add mixed liquid in the tuna mixture and mix up well. Place tuna tartare in the serving plates. Nutrition: calories 292, Fat 13.9, Fiber 2, Carbs 6, Protein 35.1 Sodium 22%

Clam Chowder Preparation time: 5 minutes Cooking time: 15 minutes Servings: 3 Ingredients: 1 cup of coconut milk 1 cup of water 6 oz clam, chopped 1 teaspoon chives ½ teaspoon white pepper ¾ teaspoon chili flakes ½ teaspoon salt 1 cup broccoli florets, chopped Directions: Pour coconut milk and water in the saucepan. Add chopped clams, chives, white pepper, chili flakes, salt, and broccoli florets. Close the lid and cook chowder over the medium-low heat for 15 minutes or until all the ingredients are soft. It is recommended to serve the soup hot. Nutrition: calories 139, Fat 9.8, Fiber 1.1, Carbs 10.8, Protein 2.4 Sodium 44%

Asian Beef Salad Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 14 oz beef brisket 1 teaspoon sesame seeds ½ teaspoon cumin seeds 1 tablespoon apple cider vinegar 1 tablespoon avocado oil 1 red bell pepper, sliced 1 white onion, sliced 1 teaspoon butter 1 teaspoon ground black pepper 1 teaspoon soy sauce 1 garlic clove, sliced 1 cup water, for cooking Directions: Slice beef brisket and place it in the pan. Add water and close the lid. Cook the beef for 25 minutes. Then drain water and transfer beef brisket in the pan. Add butter and roast it for 5 minutes. Put the cooked beef brisket in the salad bowl. Add sesame seeds, cumin seeds, apple cider vinegar, avocado oil, sliced bell pepper, onion, ground black pepper, and soy sauce. Sprinkle the salad with garlic and mix it up. Nutrition: calories 227,

Fat 8.1, Fiber 1.4, Carbs 6, Protein 31.1 Sodium 83%

Carbonara Preparation time: 10 minutes Cooking time: 25 minutes Servings: 6 Ingredients: 3 zucchini, trimmed 1 cup heavy cream 5 oz bacon, chopped 2 egg yolks 4 oz Cheddar cheese, grated 1 tablespoon butter 1 teaspoon chili flakes 1 teaspoon salt ½ cup water, for cooking Directions: Make the zucchini noodles with the help of the spiralizer. Toss bacon in the skillet and roast it for 5 minutes on the medium heat. Stir it from time to time. Meanwhile, in the saucepan, mix up together heavy cream, butter, salt, and chili flakes. Add egg yolk and whisk the mixture until smooth. Start to preheat the liquid, stir it constantly. When the liquid starts to boil, add grated cheese and fried bacon. Mix it up and close the lid. Saute it on the low heat for 5 minutes. Meanwhile, place the zucchini noodles in the skillet where bacon was and roast it for 3 minutes. Then pour heavy cream mixture over zucchini and mix up well. Cook it for 1 minute more and transfer on the serving plates.

Nutrition: calories 324, Fat 27.1, Fiber 1.1, Carbs 4.6, Protein 16 Sodium 65%

Cauliflower Soup with Seeds Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 cups cauliflower 1 tablespoon pumpkin seeds 1 tablespoon chia seeds ½ teaspoon salt 1 teaspoon butter ¼ white onion, diced ½ cup coconut cream 1 cup of water 4 oz Parmesan, grated 1 teaspoon paprika 1 tablespoon dried cilantro Directions: Chop cauliflower and put in the saucepan. Add salt, butter, diced onion, paprika, and dried cilantro. Cook the cauliflower over the medium heat for 5 minutes. Then add coconut cream and water. Close the lid and boil soup for 15 minutes. Then blend the soup with the help of hand blender. Dring to boil it again. Add grated cheese and mix up well. Ladle the soup into the serving bowls and top every bowl with pumpkin seeds and chia seeds.

Nutrition: calories 214, Fat 16.4, Fiber 3.6, Carbs 8.1, Protein 12.1 Sodium 43%

Prosciutto-Wrapped Asparagus Preparation time: 15 minutes Cooking time: 20 minutes Servings: 6 Ingredients: 2-pound asparagus 8 oz prosciutto, sliced 1 tablespoon butter, melted ½ teaspoon ground black pepper 4 tablespoon heavy cream 1 tablespoon lemon juice Directions: Slice prosciutto slices into strips. Wrap asparagus into prosciutto strips and place on the tray. Sprinkle the vegetables with ground black pepper, heavy cream, and lemon juice. Add butter. Preheat the oven to 365F. Place the tray with asparagus in the oven and cook for 20 minutes. Serve the cooked meal only hot. Nutrition: calories 138, Fat 7.9, Fiber 3.2, Carbs 6.9, Protein 11.5 Sodium 3%

Stuffed Bell Peppers Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 4 bell peppers 1 ½ cup ground beef 1 zucchini, grated 1 white onion, diced ½ teaspoon ground nutmeg 1 tablespoon olive oil 1 teaspoon ground black pepper ½ teaspoon salt 3 oz Parmesan, grated 1.

Directions:

Cut the bell peppers into halves and remove seeds. Place ground beef in the skillet. Add grated zucchini, diced onion, ground nutmeg olive oil, ground black pepper, and salt. Roast the mixture for 5 minutes. Place bell pepper halves in the tray. Fill every pepper half with ground beef mixture and top with grated Parmesan. Cover the tray with foil and secure the edges. Cook the stuffed bell peppers for 20 minutes at 360F. Nutrition: calories 241, Fat 14.6, Fiber 3.4, Carbs 11, Protein 18.6 Sodium 37%

Stuffed Eggplants with Goat Cheese Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 large eggplant, trimmed 1 tomato, crushed 1 garlic clove, diced ½ teaspoon ground black pepper ½ teaspoon smoked paprika 1 cup spinach, chopped 4 oz goat cheese, crumbled 1 teaspoon butter 2 oz Cheddar cheese, shredded Directions: Cut the eggplants into halves and then cut every half into 2 parts. Remove the flesh from the eggplants to get eggplant boards. Mix up together crushed tomato, diced garlic, ground black pepper, smoked paprika, chopped spinach, crumbled goat cheese, and butter. Fill the eggplants with this mixture. Top every eggplant board with shredded Cheddar cheese. Put the eggplants in the tray. Preheat the oven to 365F. Place the tray with eggplants in the oven and cook for 25 minutes. Nutrition: calories 229, Fat 16.1, Fiber 4.6, Carbs 9, Protein 13.8 Sodium 21%

Korma Curry Preparation time: 10 minutes Cooking time: 25 minutes Servings: 6 Ingredients: 3-pound chicken breast, skinless, boneless 1 teaspoon garam masala 1 teaspoon curry powder 1 tablespoon apple cider vinegar ½ coconut cream 1 cup organic almond milk 1 teaspoon ground coriander ¾ teaspoon ground cardamom ½ teaspoon ginger powder ¼ teaspoon cayenne pepper ¾ teaspoon ground cinnamon 1 tomato, diced 1 teaspoon avocado oil ½ cup of water Directions: Chop the chicken breast and put it in the saucepan. Add avocado oil and start to cook it over the medium heat. Sprinkle the chicken with garam masala, curry powder, apple cider vinegar, ground coriander, cardamom, ginger powder, cayenne pepper, ground cinnamon, and diced tomato. Mix up the ingredients carefully. Cook them for 10 minutes. Add water, coconut cream, and almond milk. Saute the meal for 10 minutes more. Nutrition: calories 411,

Fat 19.3, Fiber 0.9, Carbs 6, Protein 49.9 Sodium 12%

Zucchini Bars Preparation time: 10 minutes Cooking time: 15 minutes Servings: 8 Ingredients: 3 zucchini, grated ½ white onion, diced 2 teaspoons butter 3 eggs, whisked 4 tablespoons coconut flour 1 teaspoon salt ½ teaspoon ground black pepper 5 oz goat cheese, crumbled 4 oz Swiss cheese, shredded ½ cup spinach, chopped 1 teaspoon baking powder ½ teaspoon lemon juice Directions: In the mixing bowl, mix up together grated zucchini, diced onion, eggs, coconut flour, salt, ground black pepper, crumbled cheese, chopped spinach, baking powder, and lemon juice. Add butter and churn the mixture until homogenous. Line the baking dish with baking paper. Transfer the zucchini mixture in the baking dish and flatten it. Preheat the oven to 365F and put the dish inside. Cook it for 15 minutes. Then chill the meal well. Cut it into bars.

Nutrition: calories 199, Fat 1316, Fiber 215, Carbs 7.1, Protein 13.1 Sodium 21%

Mushroom Soup Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 1 cup of water 1 cup of coconut milk 1 cup white mushrooms, chopped ½ carrot, chopped ¼ white onion, diced 1 tablespoon butter 2 oz turnip, chopped 1 teaspoon dried dill ½ teaspoon ground black pepper ¾ teaspoon smoked paprika 1 oz celery stalk, chopped Directions: Pour water and coconut milk in the saucepan. Bring the liquid to boil. Add chopped mushrooms, carrot, and turnip. Close the lid and boil for 10 minutes. Meanwhile, put butter in the skillet. Add diced onion. Sprinkle it with dill, ground black pepper, and smoked paprika. Roast the onion for 3 minutes. Add the roasted onion in the soup mixture. Then add chopped celery stalk. Close the lid. Cook soup for 10 minutes. Then ladle it into the serving bowls. Nutrition: calories 181, Fat 17.3, Fiber 2.5, Carbs 6.9, Protein 2.4 Sodium 4%

Stuffed Portobello Mushrooms Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 2 portobello mushrooms 1 cup spinach, chopped, steamed 2 oz artichoke hearts, drained, chopped 1 tablespoon coconut cream 1 tablespoon cream cheese 1 teaspoon minced garlic 1 tablespoon fresh cilantro, chopped 3 oz Cheddar cheese, grated ½ teaspoon ground black pepper 2 tablespoons olive oil ½ teaspoon salt Directions: Sprinkle mushrooms with olive oil and place in the tray. Transfer the tray in the preheated to 360F oven and broil them for 5 minutes. Meanwhile, blend together artichoke hearts, coconut cream, cream cheese, minced garlic, and chopped cilantro. Add grated cheese in the mixture and sprinkle with ground black pepper and salt. Fill the broiled mushrooms with the cheese mixture and cook them for 5 minutes more. Serve the mushrooms only hot. Nutrition: calories 183, Fat 16.3, Fiber 1.9, Carbs 3, Protein 7.7 Sodium 37%

Lettuce Salad Preparation time: 10 minutes Servings: 1 Ingredients: 1 cup Romaine lettuce, roughly chopped 3 oz seitan, chopped 1 tablespoon avocado oil 1 teaspoon sunflower seeds 1 teaspoon lemon juice 1 eggboiled, peeled 2 oz Cheddar cheese, shredded Directions: Place lettuce in the salad bowl. Add chopped seitan and shredded cheese. Then chop the egg roughly and add in the salad bowl too. Mix up together lemon juice with the avocado oil. Sprinkle the salad with the oil mixture and sunflower seeds. Don’t stir the salad before serving. Nutrition: calories 663, Fat 29.5, Fiber 4.7, Carbs 3.8, Protein 84.2 Sodium 45%

Lemon Garlic Salmon Preparation time: 3 minutes , Cook Time: 17 minutes Servings: 4 Ingredients: 2 pounds salmon fillets, frozen 1 cup water ¼ teaspoon garlic powder 1/8 teaspoon pepper 1 tablespoon coconut oil ¼ cup lemon juice sprigs of parsley ¼ teaspoon salt to taste 1 lemon Directions: Put water into IP and the lemon juice, then add the herbs, and put it in a steamer rack. Drizzle salmon with oil and season with the pepper and salt. Add garlic powder over salmon. Layer the lemon slices over salmon. Cook on manual high pressure for 7 minutes, then natural pressure release. Enjoy over salad, or some roasted veggies! Nutrition: Calories: 165, Fat: 10gg Carbs: 8gNet Carbs: 4g Protein: 15g Fiber: 4g Sodium 75%

Chickpea Curry Preparation time: 10 minutes , Cook Time: 10 minutes Servings: 6 Ingredients: 2 tablespoons olive oil 1 diced small green pepper 2 cans chickpeas, drained 1 cup corn, 1 cup kale leaves 1 tablespoon sugar-free maple syrup 1 diced onion 2 minced cloves of garlic 1 can diced tomatoes with juice 1 cup sliced okra 1 cup vegetable broth 1 teaspoon sea salt Juice of a lime ¼ teaspoon ground black pepper 2 tablespoons cilantro leaves Directions: Turn on sauté function on IP. Cook onion for four minutes till browned, and then add in garlic and pepper and cook for 2 more minutes. Add in curry powder and stir for 30 seconds, and then add in rest of the ingredients, and seal the vent. Manual pressure cook for 5 minutes, and then natural pressure release. Add in the salt, pepper, and lime juice, and add more salt as needed.

Serve over cooked rice or top with cilantro leaves Nutrition: Calories: 119, Fat: 5g Carbs: 18gNet Carbs: 16g Protein: 2g Fiber: 2g Sodium 30%

Instant Pot Chicken Thighs with Olives and Capers Preparation time: 15 minutes, Cook Time: 20 minutes Servings: 6 Ingredients: 6 chicken thighs 3 tablespoons avocado oil ¼ teaspoon sweet paprika A couple small lemons 1 cup chicken stock 1 cup pitted olives 3 tablespoons parsley leaves for garnish 1 teaspoon kosher salt 1 teaspoon ground turmeric ¼ teaspoon black pepper ¼ teaspoon mustard powder 2 tablespoons cooking Fat of choice 2 chopped cloves of garlic 2 tablespoons capers Directions: Season chicken thighs with salt and put them in baking dish. Mix together the spices with the avocado oil and put it over the chicken and then put the marinate in there, and let it marinate for 20-30 minutes at room temperature. Halve the lemons, and then heat the ghee, swirling to the pot bottom. Brown the chickens for 3 minutes undisturbed, and then brown the second side.

Do this with the rest of the chicken, and then use the broth to deglaze the pot. Put lemons at the bottom and chicken over the top, and then the rest of the ingredients over chicken. Let it cook for 14 minutes. When finished, let natural pressure release, and then taste to see if it’s ready, and put olives and capers over the chicken, garnishing with parsley. Nutrition: Calories: 253, Fat: 6g Carbs: 10gNet Carbs: 6g Protein: 13g Fiber: 4g Sodium 60%

Instant Pot salmon Preparation time: 5 minutes, Cook Time: 15 minutes Servings: 4 Ingredients: 1 cup water 1 pound of salmon, cut into fillets Salt and pepper to taste Directions: Put cup of water into the instant pot and add the trivet. Put the fillets on top of that and add the salt and pepper onto it. Secure and turn on the release valve to seal, and then cook manual high pressure for 3 minutes, or 5 minutes for frozen fillets. When finished, let it vent and release the pressure, and serve with sauce or side dish. Nutrition: Calories: 161, Fat: 4g Carbs: 0, Net Carbs: 0, Protein: 22g Fiber: 0g Sodium 33%

Instant Pot Mac N’ Cheese Preparation time: 10 minutes, Cook Time: 10 minutes Servings: 6 Ingredients: 1 cup raw cashews, soaked ¼ cup Nutritional yeast 1 tablespoon apple cider vinegar 12 ounces gluten-free pasta 5 cups water, divided 2 teaspoons sea salt 2 tablespoons lemon juice 1//4 teaspoon nutmeg Directions: Drain cashews and then combine cashews, 2 cups of water, yeast, lemon juice, vinegar, and nutmeg and then blend till smooth. Add pasta to instant pot, and then put sauce on top, and then use two cups of water to rinse out the blender and then pour water from blender into instant pot, and then seal and cook on manual pressure for 0 minutes, then let it natural pressure release. Release steam and then put rest of water into pot and use spoon to stir. Adjust seasonings, and you can add veggies and such to this. Nutrition: Calories: 329, Fat: 10g Carbs: 52g Net Carbs: 50g Protein: 7g Fiber: 2g Sodium 84%

Instant pot Mediterranean Chicken Preparation time: 15 minutes , Cook Time: 5 minutes Servings: 8 Ingredients: 8-10 organic, boneless and skinless chicken thighs 1 teaspoon paprika ¼ teaspoon chili powder 2 teaspoons dried parsley Salt and pepper for taste ½ cup black olives 2 tablespoons olive oil 1 teaspoon onion powder ½ teaspoon coriander seed, ground 2 teaspoons dried oregano 1 can of dried and chopped tomatoes Directions: Set your IP to sauté, and then add the olive oil to the bottom to heat. Add chicken and sauté until it’s browned, but not cooked. Add onions and cook for 5 minutes, and then add all spices, tomatoes, and salt and pepper and cook for 3 minutes. put the chicken back in and combine it together, manual cook for 8 minutes, and then let it naturally steam release, then put the black olives in to stir. Can be served best over pasta, rice, veggies, or mashed potatoes and cauliflower. Nutrition: Calories: 153, Fat: 8g Carbs: 9g Net Carbs: 7g Protein: 12g Fiber: 2g Sodium 6%

Green Chicken and Rice Bowl Preparation time: 10 minutes, Cook Time: 32 minutes Servings: 4 Ingredients: 1 cup chicken broth 3 cups water ½ teaspoon cumin, paprika, thyme, and turmeric 4 tablespoons hummus ½ cup Kalamata olives 2 chicken breasts, skinless 2 cups basmati rice ½ teaspoon red pepper salt and pepper for taste 4 tablespoons tzatziki sauce 4 tablespoons feta cheese Directions: Season chicken with spices. Add chicken to instant pot with the broth. Cook on manual high pressure, then release naturally for 10 minutes. Remove chicken and then shred chicken. Rinse rice and then add it to instant pot, cooking for 22 minutes on high pressure, then natural pressure release. Add the rice, chicken, and the rest of the ingredients to make rice bowl. Nutrition: Calories: 426, Fat: 10g Carbs: 12gNet Carbs: 5g Protein: 25g Fiber: 7g Sodium 59%

Turkey Meatballs with Spaghetti Squash Preparation time: 15 minutes, Cook Time: 25 minutes Servings: 6 Ingredients: 1 pound ground chicken or turkey 5 cloves grated garlic 3 ounces diced prosciutto, ½ teaspoon dried cumin 2 slices whole grain bread An egg ½ cup ricotta cheese 1 teaspoon dried oregano ½ teaspoon red pepper flakes 2 tablespoons extra virgin olive oil ¼ cup red wine 1 Parmesan rind A pinch of kosher salt and pepper 2 cans crushed tomatoes 1 small spaghetti squash 2 sprigs thyme Directions: Preheat broiler to high and line with parchment paper. Add the ground turkey and then run bread over till dampened, and then squeeze out excess water, and crumble bread over turkey. Add rest of the ingredients and create small balls with hands. Broil this for 3-4 minutes till browned.

In instant pot, put the garlic, tomatoes, water, and a pinch of salt and pepper, and then put the spaghetti squash in there, and from there, add meatballs. Add the rest and cook on high pressure for 30 minutes, and then natural pressure release. Remove squash and cut it till it’s in half, and then scrape squash into strands, and then divide it into plates and top with basil and parmesan. Nutrition: Calories: 326, Fat: 5g Carbs: 20gNet Carbs: 16g Protein: 15g Fiber: 4g Sodium 37%

Instant Pot Chicken Parmesan Preparation time: 5 minutes , Cook Time: 15 minutes Servings: 4 Ingredients: 1 pound chicken, cubed 1 medium jar marinara sauce ½ teaspoon Italian seasoning ¼ teaspoon basil ½ teaspoon garlic powder salt and pepper for taste ½ cup mozzarella cheese Directions: turn on sauté on instant pot till hot, and then add 2 tablespoons olive oil, and then chicken and sauté for about 3-5 minutes. Hit cancel and then cook the chicken in some marinara sauce for 5 minutes on high pressure, then natural pressure release. You can from there serve this over some zoodles with mozzarella cheese, but let it rest in keep warm. You can also use this on baked sandwiches and then cook it for 10 minutes. Nutrition: Calories: 175, Fat: 6g Carbs: 3gNet Carbs: 1g Protein: 10g Fiber: 2g Sodium 14%

Instant Pot Chicken Marsala Preparation time 15 minutes, Cook Time: 30 minutes Servings: 5 Ingredients: ¼ cup flour 1 tsp garlic powder 2 pounds boneless, skinless chicken breasts, pounded 8 oz. Portobello mushrooms ¾ cup marsala wine ¼ cup heavy cream 2 teaspoons Italian seasoning salt and pepper for taste 3 tablespoons extra virgin olive oil 2 tablespoons butter ½ chopped red onion 1 cup chicken broth 1.4 cup chopped parsley 4 oz. Room temp cream cheese Directions: Put the flour, seasoning and powder in a bowl, seasoning with salt and pepper. Put chicken in there and seal it and move it around till coated. Press sauté, and then set to high, adding the oil, and then add chicken to bottom, and brown them 3 minutes a side. Once butter is put in, add the mushrooms and onion, stirring until they are browned and softened. Add the marsala wine and chicken broth to deglaze bottom.

Turn IP off and add brown chicken to side, and from there, set it to pot once cleaned. Cook on manual high for 10 minutes. Once finished, let it release naturally for 10 minutes, then quick for five, let chicken cool for 5 minutes. Top every chicken with mushroom. Nutrition: Calories: 270, Fat: 5g Carbs: 3gNet Carbs: 3g Protein: 15g Fiber: 0g Sodium 55%

Instant Pot Sausage Chicken Casserole Preparation time 30 minutes, Cook Time: 30 minutes Servings: 6 Ingredients: 2 celery stalks 2 cloves garlic 3 tablespoons butter 8 oz. Cream cheese 1 cup cheddar and Colby jack cheese, shredded ½ yellow onion 1 head of cauliflower 1 pound breakfast sausage 1 pound shredded chicken 1 teaspoon salt ½ teaspoon ground pepper ½ teaspoon paprika 1 cup water Directions: Chop your veggies and pre-heat oven to sauté. Add butter, and sauté the onion, celery, and garlic for 305 minutes, then add the sausage in, and the cream cheese, and shredded chicken, finally the rest of the ingredients to instant pot, with a cup of water. Turn off sauté, then go manual, 8 minutes natural pressure release. From there, stir it together, and if there is water, turn on sauté to further cook it a little. Top with basil and parsley and enjoy! Nutrition: Calories 683, Fat 57g Carbs9gNet Carbs 7g Protein 32g Fiber 2g

Sodium 90%

Spicy Pasta Preparation time: 10 minutes, Cook Time: 20 minutes Serves: 4 Ingredients: ¼ cup divided olive oil 3 cloves minced garlic 1 can crushed tomatoes 2 tablespoons minced parsley 1 cup grated Romano cheese 1 medium head of cauliflower, trimmed 1 large sliced yellow onion 1 teaspoon crushed red pepper 1 pound whole-wheat pasta Directions: Take the oil ad add the cauliflower and garlic, sautéing until browned. Add the rest of the olive oil and the sliced onion and cook it until browned as well. Add the tomatoes and pepper to the mixture and cook till it starts to thicken. Add in the pasta, and cook on manual mode for 5 minutes, natural pressure release. You may need more water depending on size. When finished, mix it together and then stir in parsley and cheese. Nutrition: Calories 138, Fat 6g Carbs 12gNet Carbs 10g Protein 4g Fiber 4g

Sodium 19%

Chapter 7 Dessert Recipes

Hearty Cashew and Almond butter Servings: 1 and ½ cups Preparation Time: 5 minutes Cooking Time: Nil Ingredients: 1 cup almonds, blanched 1/3 cup cashew nuts 2 tablespoons coconut oil Sunflower seeds as needed ½ teaspoon cinnamon Directions: Pre-heat your oven to 350 degrees F. Bake almonds and cashews for 12 minutes. Let them cool. Transfer to food processor and add remaining ingredients. Add oil and keep blending until smooth. Serve and enjoy! Nutrition: Calories: 205 Fat: 19g Carbohydrates: g Protein: 2.8g Sodium 9%

The Refreshing Nutter Servings: 1 Preparation Time: 10 minutes Ingredients: 1 tablespoon chia seeds 2 cups water 1 ounces Macadamia Nuts 1-2 packets Stevia, optional 1 ounce hazelnut Directions: Add all the listed ingredients to a blender. Blend on high until smooth and creamy. Enjoy your smoothie. Nutrition: Calories: 452 Fat: 43g Carbohydrates: 15g Protein: 9g Sodium 1%

Elegant Cranberry Muffins Servings: 24muffins Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients: 2 cups almond flour 2 teaspoons baking soda ¼ cup avocado oil 1 whole egg ¾ cup almond milk ½ cup Erythritol ½ cup apple sauce Zest of 1 orange 2 teaspoons ground cinnamon 2 cup fresh cranberries Directions: Pre-heat your oven to 350 degrees F. Line muffin tin with paper muffin cups and keep them on the side. Add flour, baking soda and keep it on the side. Take another bowl and whisk in remaining ingredients and add flour, mix well. Pour batter into prepared muffin tin and bake for 20 minutes. Once done, let it cool for 10 minutes. Serve and enjoy! Nutrition: Total Carbs: 7g Fiber: 2g Protein: 2.3g Fat: 7g Sodium 77%

Apple and Almond Muffins Servings: 6 muffins Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients: 6 ounces ground almonds 1 teaspoon cinnamon ½ teaspoon baking powder 1 pinch sunflower seeds 1 whole egg 1 teaspoon apple cider vinegar 2 tablespoons Erythritol 1/3 cup apple sauce Directions: Pre-heat your oven to 350 degrees F. Line muffin tin with paper muffin cups, keep them on the side. Mix in almonds, cinnamon, baking powder, sunflower seeds and keep it on the side. Take another bowl and beat in eggs, apple cider vinegar, apple sauce, Erythritol. Add the mix to dry ingredients and mix well until you have a smooth batter. Pour batter into tin and bake for 20 minutes. Once done, let them cool. Serve and enjoy! Nutrition: Total Carbs: 10 Fiber: 4g Protein: 13g Fat: 17g Sodium 47%

Stylish Chocolate Parfait Servings: 4 Preparation Time: 2 hours Cooking Time: nil Ingredients: 2 tablespoons cocoa powder 1 cup almond milk 1 tablespoon chia seeds Pinch of sunflower seeds ½ teaspoon vanilla extract Directions: Take a bowl and add cocoa powder, almond milk, chia seeds, vanilla extract and stir. Transfer to dessert glass and place in your fridge for 2 hours. Serve and enjoy! Nutrition: Calories: 130 Fat: 5g Carbohydrates: 7g Protein: 16g Sodium 4%

Supreme Matcha Bomb Servings: 10 Preparation Time: 100 minutes Cooking Time: Nil Ingredients: 3/4 cup hemp seeds ½ cup coconut oil 2 tablespoons coconut almond butter 1 teaspoon Matcha powder 2 tablespoons vanilla bean extract ½ teaspoon mint extract Liquid stevia Directions: Take your blender/food processor and add hemp seeds, coconut oil, Matcha, vanilla extract and stevia. Blend until you have a nice batter and divide into silicon molds. Melt coconut almond butter and drizzle on top. Let the cups chill and enjoy! Nutrition: Calories: 200 Fat: 20g Carbohydrates: 3g Protein: 5g Sodium 6%

Mesmerizing Avocado and Chocolate Pudding Servings: 2 Preparation Time: 30 minutes Cooking Time: Nil Ingredients: 1 avocado, chunked 1 tablespoon natural sweetener such as stevia 2 ounces cream cheese, at room temp ¼ teaspoon vanilla extract 4 tablespoons cocoa powder, unsweetened Directions: Blend listed ingredients in blender until smooth. Divide the mix between dessert bowls, chill for 30 minutes. Serve and enjoy! Nutrition: Calories: 281 Fat: 27g Carbohydrates: 12g Protein: 8g Sodium 18%

Hearty Pineapple Pudding Servings: 4 Preparation Time: 10 minutes Cooking Time: 5 hours Ingredients: 1 teaspoon baking powder 1 cup coconut flour 3 tablespoons stevia 3 tablespoons avocado oil ½ cup coconut milk ½ cup pecans, chopped ½ cup pineapple, chopped ½ cup lemon zest, grated 1 cup pineapple juice, natural Directions: Grease Slow Cooker with oil. Take a bowl and mix in flour, stevia, baking powder, oil, milk, pecans, pineapple, lemon zest, pineapple juice and stir well. Pour the mix into the Slow Cooker. Place lid and cook on LOW for 5 hours. Divide between bowls and serve. Enjoy! Nutrition: Calories: 188 Fat: 3g Carbohydrates: 14g Protein: 5g

Sodium 5%

Healthy Berry Cobbler Servings: 8 Preparation Time: 10 minutes Cooking Time: 2 hours 30 minutes Ingredients: 1 ¼ cups almond flour 1 cup coconut sugar 1 teaspoon baking powder ½ teaspoon cinnamon powder 1 whole egg ¼ cup lowFat milk 2 tablespoons olive oil 2 cups raspberries 2 cups blueberries Directions: Take a bowl and add almond flour, coconut sugar, baking powder and cinnamon. Stir well . Take another bowl and add egg milk, oil, raspberries, blueberries and stir. Combine both of the mixtures. Grease your Slow Cooker. Pour the combined mixture into your Slow Cooker and cook on HIGH for 2 hours 30 minutes. Divide between serving bowls and enjoy! Nutrition: Calories: 250 Fat: 4g Carbohydrates: 30g Protein: 3g

Sodium 1%

Tasty Poached Apples Servings: 8 Preparation Time: 10 minutes Cooking Time: 2 hours 30 minutes Ingredients: 6 apples, cored, peeled and sliced 1 cup apple juice, natural 1 cup coconut sugar 1 tablespoon cinnamon powder Directions: Grease Slow Cooker with cooking spray. Add apples, sugar, juice, cinnamon to your Slow Cooker. Stir gently. Place lid and cook on HIGH for 4 hours. Serve cold and enjoy! Nutrition: Calories: 180 Fat: 5g Carbohydrates: 8g Protein: 4g Sodium 2%

Home Made Trail Mix For The Trip Servings: 4 Preparation Time: 10 minutes Cooking Time: 55 minutes Ingredients: ¼ cup raw cashews ¼ cup almonds ¼ cup walnuts 1 teaspoon cinnamon 2 tablespoons melted coconut oil Sunflower seeds as needed Directions: Line baking sheet with parchment paper. Pre-heat your oven to 275 degrees F. Melt coconut oil and keep it on the side. Combine nuts to large mixing bowl and add cinnamon and melted coconut oil. Stir. Sprinkle sunflower seeds. Place in oven and brown for 6 minutes. Enjoy! Nutrition: Calories: 363 Fat: 22g Carbohydrates: 41g Protein: 7g Sodium 13%

Heart Warming Cinnamon Rice Pudding Servings: 4 Preparation Time: 10 minutes Cooking Time: 5 hours Ingredients: 6 ½ cups water 1 cup coconut sugar 2 cups white rice 2 cinnamon sticks ½ cup coconut, shredded Directions: Add water, rice, sugar, cinnamon and coconut to your Slow Cooker. Gently stir. Place lid and cook on HIGH for 5 hours. Discard cinnamon. Divide pudding between dessert dishes and enjoy! Nutrition: Calories: 173 Fat: 4g Carbohydrates: 9g Protein: 4g Sodium 12%

Pure Avocado Pudding Servings: 4 Preparation Time: 3 hours Cooking Time: nil Ingredients: 1 cup almond milk 2 avocados, peeled and pitted ¾ cup cocoa powder 1 teaspoon vanilla extract 2 tablespoons stevia ¼ teaspoon cinnamon Walnuts, chopped for serving Directions: Add avocados to a blender and pulse well. Add cocoa powder, almond milk, stevia, vanilla bean extract and pulse the mixture well. Pour into serving bowls and top with walnuts. Chill for 2-3 hours and serve! Nutrition: Calories: 221 Fat: 8g Carbohydrates: 7g Protein: 3g Sodium 10%

Sweet Almond and Coconut Fat Bombs Servings: 6 Preparation Time: 10 minutes Cooking Time: 0 mins Freeze Time: 20 minutes Ingredients: ¼ cup melted coconut oil 9 ½ tablespoons almond butter 90 drops liquid stevia 3 tablespoons cocoa 9 tablespoons melted almond butter, sunflower seeds Directions: Take a bowl and add all of the listed ingredients. Mix them well. Pour 2 tablespoons of the mixture into as many muffin molds as you like. Chill for 20 minutes and pop them out. Serve and enjoy! Nutrition: Total Carbs: 2g Fiber: 0g Protein: 2.53g Fat: 14g Sodium 78%

Spicy Popper Mug Cake Servings: 2 Preparation Time: 5 minutes Cooking Time: 5 minutes Ingredients: 2 tablespoons almond flour 1 tablespoon flaxseed meal 1 tablespoon almond butter 1 tablespoon cream cheese 1 large egg 1 bacon, cooked and sliced ½ jalapeno pepper ½ teaspoon baking powder ¼ teaspoon sunflower seeds Directions: Take a frying pan and place it over medium heat. Add slice of bacon and cook until it has a crispy texture. Take a microwave proof container and mix all of the listed ingredients (including cooked bacon), clean the sides. Microwave for 75 seconds, making to put your microwave to high power. Take out the cup and tap it against a surface to take the cake out. Garnish with a bit of jalapeno and serve! Nutrition: Calories: 429 Fat: 38g Carbohydrates: 6g Protein: 16g

Sodium 20%

The Most Elegant Parsley Soufflé Ever Servings: 5 Preparation Time: 5 minutes Cooking Time: 6 minutes Ingredients: 2 whole eggs 1 fresh red chili pepper, chopped 2 tablespoons coconut cream 1 tablespoon fresh parsley, chopped Sunflower seeds to taste Directions: Pre-heat your oven to 390 degrees F. Almond butter 2 soufflé dishes. Add the ingredients to a blender and mix well. Divide batter into soufflé dishes and bake for 6 minutes. Serve and enjoy! Nutrition: Calories: 108 Fat: 9g Carbohydrates: 9g Protein: 6g Sodium 14%

Fennel and Almond Bites Servings: 12 Preparation Time: 10 minutes Cooking Time: None Freeze Time:3 hours Ingredients: 1 teaspoon vanilla extract ¼ cup almond milk ¼cup cocoa powder ½ cup almond oil A pinch of sunflower seeds 1 teaspoon fennel seeds Directions: Take a bowl and mix the almond oil and almond milk. Beat until smooth and glossy using electric beater. Mix in the rest of the ingredients. Take a piping bag and pour into a parchment paper lined baking sheet. Freeze for 3 hours and store in the fridge. Nutrition: Total Carbs: 1g Fiber: 1g Protein: 1g Fat: 20g Sodium 3%

Feisty Coconut Fudge Servings: 12 Preparation Time: 20 minutes Cooking Time: None Freeze Time: 2 hours Ingredients: ¼ cup coconut, shredded 2 cups coconut oil ½ cup coconut cream ¼ cup almonds, chopped 1 teaspoon almond extract A pinch of sunflower seeds Stevia to taste Directions: Take a large bowl and pour coconut cream and coconut oil into it. Whisk using an electric beater. Whisk until the mixture becomes smooth and glossy. Add cocoa powder slowly and mix well. Add in the rest of the ingredients. Pour into a bread pan lined with parchment paper. Freeze until set. Cut them into squares and serve. Nutrition: Total Carbs: 1g Fiber: 1g Protein: 0g Fat: 20g Sodium 5%

No Bake Cheesecake Servings: 10 Preparation Time: 120 minutes Cooking Time: Nil Ingredients: For Crust 2 tablespoons ground flaxseeds 2 tablespoons desiccated coconut 1 teaspoon cinnamon For Filling 4 ounces vegan cream cheese 1 cup cashews, soaked ½ cup frozen blueberries 2 tablespoons coconut oil 1 tablespoon lemon juice 1 teaspoon vanilla extract Liquid stevia Directions: Take a container and mix in the crust ingredients, mix well. Flatten the mixture at the bottom to prepare the crust of your cheesecake. Take a blender/ food processor and add the filling ingredients, blend until smooth. Gently pour the batter on top of your crust and chill for 2 hours. Serve and enjoy! Nutrition: Calories: 182 Fat: 16g Carbohydrates: 4g Protein: 3g Sodium 36%

Easy Chia Seed Pumpkin Pudding Servings: 4 Preparation Time: 10-15 minutes/ overnight chill time Cooking Time: Nil Ingredients: 1 cup maple syrup 2 teaspoons pumpkin spice 1 cup pumpkin puree 1 ¼ cup almond milk ½ cup chia seeds Directions: Add all of the ingredients to a bowl and gently stir. Let it refrigerate overnight or at least 15 minutes. Top with your desired ingredients, such as blueberries, almonds, etc. Serve and enjoy! Nutrition: Calories: 230 Fat: 10g Carbohydrates:22g Protein:11g Sodium 37%

Lovely Blueberry Pudding Servings: 4 Preparation Time: 20 minutes Cooking Time: Nil Smart Points: 0 Ingredients: 2 cups frozen blueberries 2 teaspoons lime zest, grated freshly 20 drops liquid stevia 2 small avocados, peeled, pitted and chopped ½ teaspoon fresh ginger, grated freshly 4 tablespoons fresh lime juice 10 tablespoons water Directions: Add all of the listed ingredients to a blender (except blueberries) and pulse the mixture well. Transfer the mix into small serving bowls and chill the bowls. Serve with a topping of blueberries. Enjoy! Nutrition: Calories: 166 Fat: 13g Carbohydrates: 13g Protein: 1.7g Sodium 2%

Decisive Lime and Strawberry Popsicle Servings: 4 Preparation Time: 2 hours Cooking Time: Nil Ingredients: 1 tablespoon lime juice, fresh ¼ cup strawberries, hulled and sliced ¼ cup coconut almond milk, unsweetened and full Fat 2 teaspoons natural sweetener Directions: Blend the listed ingredients in a blender until smooth. Pour mix into popsicle molds and let them chill for 2 hours. Serve and enjoy! Nutrition: Calories: 166 Fat: 17g Carbohydrates: 3g Protein: 1g Sodium 2%

Ravaging Blueberry Muffin Servings: 4 Preparation Time: 10 minutes Cooking Time: 30 minutes Ingredients: 1 cup almond flour Pinch of sunflower seeds 1/8 teaspoon baking soda 1 whole egg 2 tablespoons coconut oil, melted ½ cup coconut almond milk ¼ cup fresh blueberries Directions: Pre-heat your oven to 350 degrees F. Line a muffin tin with paper muffin cups. Add almond flour, sunflower seeds, baking soda to a bowl and mix, keep it on the side. Take another bowl and add egg coconut oil, coconut almond milk and mix. Add mix to flour mix and gently combine until incorporated. Mix in blueberries and fill the cupcakes tins with batter. Bake for 20-25 minutes. Enjoy! Nutrition: Calories: 167 Fat: 15g Carbohydrates: 2.1g Protein: 5.2g Sodium 13%

The Coconut Loaf Servings: 4 Preparation Time: 15 minutes Cooking Time: 40 minutes Ingredients: 1 ½ tablespoons coconut flour ¼ teaspoon baking powder 1/8 teaspoon sunflower seeds 1 tablespoons coconut oil, melted 1 whole egg Directions: Pre-heat your oven to 350 degrees F. Add coconut flour, baking powder, sunflower seeds. Add coconut oil, eggs and stir well until mixed. Leave batter for several minutes. Pour half batter onto baking pan. Spread it to form a circle, repeat with remaining batter. Bake in oven for 10 minutes. Once you have a golden brown texture, let it cool and serve. Enjoy! Nutrition: Calories: 297 Fat: 14g Carbohydrates: 15g Protein: 15g Sodium 8%

Fresh Figs with Walnuts and Ricotta Servings: 4 Preparation Time: 5 minutes Cooking Time: 2-3 minutes Ingredients: 8 dried figs, halved ¼ cup ricotta cheese 16 walnuts, halved 1 tablespoon honey Directions: Take a skillet and place it over medium heat, add walnuts and toast for 2 minutes. Top figs with cheese and walnuts. Drizzle honey on top. Enjoy! Nutrition: Calories: 142 Fat: 8g Carbohydrates:10g Protein:4g Sodium 5%

Authentic Medjool Date Truffles Servings: 4 Preparation Time: 10-15 minutes Cooking Time: Nil Ingredients: 2 tablespoons peanut oil ½ cup popcorn kernels 1/3 cup peanuts, chopped 1/3 cup peanut almond butter ¼ cup wildflower honey Directions: Take a pot and add popcorn kernels, peanut oil. Place it over medium heat and shake the pot gently until all corn has popped. Take a saucepan and add honey, gently simmer for 2-3 minutes. Add peanut almond butter and stir. Coat popcorn with the mixture and enjoy! Nutrition: Calories: 430 Fat: 20g Carbohydrates: 56g Protein 9g Sodium 69%

Tasty Mediterranean Peanut Almond butter Popcorns Servings: 4 Preparation Time: 5 minutes + 20 minutes chill time Cooking Time: 2-3 minutes Ingredients: 3 cups Medjool dates, chopped 12 ounces brewed coffee 1 cup pecans, chopped ½ cup coconut, shredded ½ cup cocoa powder Directions: Soak dates in warm coffee for 5 minutes. Remove dates from coffee and mash them, making a fine smooth mixture. Stir in remaining ingredients (except cocoa powder) and form small balls out of the mixture. Coat with cocoa powder, serve and enjoy! Nutrition: Calories: 265 Fat: 12g Carbohydrates: 43g Protein 3g Sodium 9%

Just A Minute Worth Muffin Servings: 2 Preparation Time: 5 minutes Cooking Time: 1 minute Ingredients: Coconut oil for grease 2 teaspoons coconut flour 1 pinch baking soda 1 pinch sunflower seeds 1 whole egg Directions: Grease ramekin dish with coconut oil and keep it on the side. Add ingredients to a bowl and combine until no lumps. Pour batter into ramekin. Microwave for 1 minute on HIGH. Slice in half and serve. Enjoy! Nutrition: Total Carbs: 5.4 Fiber: 2g Protein: 7.3g Sodium 8%

Hearty Almond Bread Servings: 8 Preparation Time: 15 minutes Cooking Time: 60 minutes Ingredients: 3 cups almond flour 1 teaspoon baking soda 2 teaspoons baking powder ¼ teaspoon sunflower seeds ¼ cup almond milk ½ cup + 2 tablespoons olive oil 3 whole eggs Directions: Pre-heat your oven to 300 degrees F. Take a 9x5 inch loaf pan and grease, keep it on the side. Add listed ingredients to a bowl and pour the batter into the loaf pan. Bake for 60 minutes. Once baked, remove from oven and let it cool. Slice and serve! Nutrition: Calories: 277 Fat: 21g Carbohydrates: 7g Protein: 10g Sodium 23%

Lemon Granita Servings: 10 Preparation Time: 10 minutes Ingredients 4 fresh lemons, juice about 3/4 cup 1 ½ cups of natural sweetener (Stevia, Erythritol...etc.) 3 cups water 2 lemon peeled, pulp Directions: In a saucepan, heat all Ingredients over medium heat. Remove from heat and let cool on room temperature. Pour the mixture in a baking dish, wrap with plastic membrane and freeze for 6 - 8 hours. Remove granita from the freezer, scratch with big fork and stir. Serve in chilled glasses and enjoy! Keep in freezer. Nutrition: Calories: 13 Carbohydrates: 3g Proteins: 1g Fat: 1g Fiber: 0.2g Sodium 3%

Low Carb Blackberry Ice Cream Servings: 8 Preparation Time: 10 minutes Ingredients 3/4 lbs. of frozen blackberries, unsweetened 1 1/4 cup of caned coconut milk 1/4 cup of granulated Stevia sweetener or to taste 2 Tbsp of almond flour 1 pinch of ground vanilla 1 Tbsp of MCT oil Directions: Put all the Ingredients in a blender. Make sure blackberries are still frozen. Blend until the mixture is creamy. Pour the blackberry mixture in a container and freeze overnight. Serve in chilled glasses or bowls. Nutrition: Calories: 83 Carbohydrates: 5g Proteins: 1g Fat: 8g Fiber: 2.5g Sodium 10%

Chocolate Coconut Ice Cream Servings: 8 Preparation Time: 15 minutes Ingredients 2 can (11 oz) of frozen coconut milk 2 scoop powdered chocolate Protein 4 Tbsp of stevia sweetener 2 Tbsp of cocoa powder Directions: In a high-speed blender, stir the iced coconut milk. Blend for 30 - 45 seconds and then add the remaining Ingredients. Blend again until get a thick cream. Pour the mixture in a container and store in freezer for 4 hours. To prevent forming ice crystals, beat the mixture every 30 minutes. Ready! Serve in chilled glasses. Nutrition: Calories: 135 Carbohydrates: 3g Proteins: 4g Fat: 15g Fiber: 1g Sodium 6%

Chocolate Peppermint Popsicles Servings: 8 Preparation Time: 20 minutes Ingredients 2 gelatin sheets 3 cups coconut milk (canned), divided 3 cup packed peppermint leaves 1 cup stevia granulate sweetener 1/4 tsp pure peppermint extract 3/4 cup of dark chocolate (60- 69% of cacao solid) melted Directions: Soak gelatin in a little coconut milk for 10 minutes. In a saucepan, heat the coconut milk and peppermint leaves; cook for 3 minutes stirring constantly. Add soaked gelatin and stir until completely dissolved. Remove the saucepan from heat, cover and set aside for 20 - 25 minutes. Strain the mint mixture through a colander into the bowl and add the stevia sweetener: stir well. Pour the peppermint extract and stir. Place bowl in the freezer for about one hour. Remove from freezer and stir melted dark chocolate. Pour into Popsicle molds, insert sticks in each mold, and freeze overnight. Remove popsicles from the mold and serve. Nutrition: Calories: 231 Carbohydrates: 8g Proteins: 3g Fat: 22g Fiber: 1g Sodium 42%

Perfect Strawberry Ice Cream Servings: 12 Preparation Time: 20 minutes Ingredients 2 lbs. of strawberries 2 1/4 cups of water 2 Tbsp of coconut butter, softened 1 1/2 cups of natural granulated sweetener (Stevia, Truvia, Erythritol...etc.) 2 egg whites Juice of 1 large lemon Directions: Heat strawberries, water, coconut butter and stevia sweetener in a saucepan over medium-low heat. When strawberries softened, remove the saucepan from heat, and allow it to cool on room temperature. Whisk the egg whites until stiff; add the lemon juice and stir. Add the egg whites mixture to strawberry mixture and gently stir with wooden spatula. Refrigerate the ice cream mixture for 2 hours. Pour cold ice cream mixture into ice cream maker, turn on the machine, and do according to manufacturer's directions. In the case that you do not have ice cream maker, pour the mixture in a container and freeze for 8 hours. Nutrition: Calories: 50 Carbohydrates: 6g Proteins: 1g Fat: 5g Fiber: 2g Sodium 21%

Raskolnikov Vanilla Ice Cream Servings: 8 Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients 3 sheets of gelatin sugar-free 2 US pints of cream 1/2 vanilla stick 1/2 cup stevia granulated sweetener 4 egg yolks 3 Tbsp of vodka Directions: Soak gelatin in some water (about 1 cup per 1 sheet of gelatin) Heat the cream in a saucepan along with vanilla caviar and stevia sweetener; stir. Add the egg yolks and continue to stir for further 2 - 3 minutes. Remove from heat, add gelatin and stir well. Pour vodka and stir again; allow the mixture to cool. Pour the mixture in a container and refrigerate for at least 4 hours. Remove the mixture in an ice cream maker; follow manufacturer’s Instructions. Or, pour the mixture in a freeze-safe container and freeze overnight. Beat every 45 minutes with the mixture to prevent ice crystallization. 1Serve and enjoy! Nutrition: Calories: 118 Carbohydrates: 4g Proteins: 3g Fat: 10g Fiber: 0g Sodium 67%

Traditional Spanish Cold Cream with Walnuts Servings: 6 Preparation Time: 5 minutes Cooking Time: 3 hours Ingredients 3 cups of almond milk 3 cups of heavy cream 1 cup of ground walnuts 3/4 cup of natural sweetener (Stevia, Erythritol...etc.) or to taste 1 cinnamon stick Directions: Add all Ingredients from the list above in your Slow Cooker. Cover and cook on HIGH for 3 hours. During cooking stir several times with wooden spoon. If your cream is too dense, add more almond milk. Store cream in glass container and refrigerate for 4 hours. Remove cream from the refrigerator 15 minutes before serving. Nutrition: Calories: 193 Carbohydrates: 5g Proteins: 8g Fat: 20g Fiber: 2g Sodium 30%

Chocolate Ice Cream Servings: 6 Preparation Time: 15 minutes Ingredients 1 can (15 oz) coconut milk 1/2 cup cocoa powder 1/4 cup natural sweetener (Stevia, Truvia, Erythritol...etc.) 1 tsp vanilla extract Chopped nuts or shredded coconut For serving (optional) Directions: Combine all Ingredients in a bowl. Use an electric mixer and beat the mixture until all Ingredients combine well. Transfer the mixture in a freezer-safe bowl and freeze for 4 hours. To prevent ice crystallization, beat the ice cream with the mixer every hour. Serve garnished with sliced nuts or shredded coconuts. Nutrition: Calories: 204 Carbohydrates: 7g Proteins: 4g Fat: 21g Fiber: 4.5g Sodium 43%

Avocado and Strawberries Salad Preparation time: 5 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 1 banana, peeled and sliced 2 cups strawberries, halved 3 tablespoons mint, chopped 2 avocados, pitted and peeled Directions: In a bowl, combine the banana with the strawberries, mint and avocados, toss and serve cold. Enjoy! Nutrition: calories 150, Fat 4, Fiber 4, Carbs 8, Protein 6 Sodium 19%

Blueberry Cream Preparation time: 5 minutes Cooking time: 0 minutes Servings: 1 Ingredients: ¾ cup blueberries 1 tablespoon lowFat peanut butter ¾ cup almond milk 1 banana, peeled 2 dates Directions: In a blender, combine the blueberries with peanut butter, milk, banana and dates, pulse well, divide into small cups and serve cold. Enjoy! Nutrition: calories 120, Fat 3, Fiber 3, Carbs 6, Protein 7 Sodium 9%

Apple Cupcakes Preparation time: 10 minutes Cooking time: 22 minutes Servings: 12 Ingredients: 4 tablespoons coconut butter ½ cup natural applesauce 4 eggs 1 teaspoon vanilla extract ¾ cup almond flour 2 teaspoons cinnamon powder ½ teaspoon baking powder 1 apple, cored and sliced Directions: Heat up a pan with the butter over medium heat, add applesauce, vanilla and eggs, stir, heat up for 2 minutes, take off heat, cool down, add almond flour, baking powder and cinnamon, stir, divide into a lined cupcake pan, introduce in the oven at 350 degrees F and bake for 20 minutes. Leave the cupcakes to cool down, divide between dessert plates and top with apple slices. Enjoy! Nutrition: calories 200, Fat 4, Fiber 4, Carbs 12, Protein 5 Sodium 52%

Cinnamon Apples Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 4 big apples, cored 4 tablespoons raisins 1 tablespoon cinnamon powder Directions: Stuff the apples with the raisins, sprinkle the cinnamon, arrange them in a baking dish, introduce in the oven at 375 degrees F, bake for 20 minutes and serve cold. Enjoy! Nutrition: calories 200, Fat 3, Fiber 4, Carbs 8, Protein 5 Sodium 1%

Vanilla Pumpkin Bars Preparation time: 10 minutes Cooking time: 15 minutes Servings: 14 Ingredients: 2 and ½ cups almond flour ½ teaspoon baking soda 1 tablespoon flax seed 3 tablespoons water ½ cup pumpkin flesh, mashed ¼ cup coconut sugar 2 tablespoons coconut butter 1 teaspoon vanilla extract Directions: In a bowl, mix flax seed with water and stir. In another bowl, mix flour with, baking soda, flax meal, pumpkin, coconut sugar, coconut butter and vanilla, stir well, spread on a baking sheet, press well, bake in the oven at 350 degrees F for 15 minutes, leave aside to cool down, cut into bars and serve. Enjoy! Nutrition: calories 210, Fat 2, Fiber 4, Carbs 7, Protein 8 Sodium 64%

Cold Cashew And Berry Cake Preparation time: 5 hours Cooking time: 0 minutes Servings: 6 Ingredients: For the crust: ½ cup dates, pitted 1 tablespoon water ½ teaspoon vanilla ½ cup almonds, chopped For the cake: 2 and ½ cups cashews soaked overnight and drained 1 cup blackberries ¾ cup maple syrup 1 tablespoon coconut oil, melted Directions: In your food processor, mix dates with water, vanilla and almonds, pulse well, transfer this to a working surface, flatten it and press on the bottom of a round pan. In your blender, mix maple syrup with coconut oil, cashews and blackberries, blend well, spread evenly over the crust, keep in the freezer for 5 hours, slice and serve. Enjoy! Nutrition: calories 230, Fat 4, Fiber 4, Carbs 12, Protein 8 Sodium 30%

Carrot And Mandarins Cold Cake Preparation time: 3 hours Cooking time: 0 minutes Servings: 6 Ingredients: 3 carrots, grated 1/3 cup dates, pitted 4 mandarins, peeled A handful walnuts, chopped 8 tablespoons coconut oil, melted 1 cup cashews, soaked for 2 hours Juice of 2 lemons 2 tablespoons coconut sugar 2 tablespoons water Directions: In your food processor, mix carrots with dates, walnuts, mandarins and half of the coconut oil, blend very well, pour into a cake pan and spread well. Add cashews to your food processor, also add lemon juice, stevia, water and the rest of the oil and blend some more. Add this over the carrots mix, spread, keep in the fridge for 3 hours, slice and serve. Enjoy! Nutrition: calories 170, Fat 2, Fiber 4, Carbs 11, Protein 8

Sodium 9%

Conclusion

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f you want to improve your health to lose weight the DASH diet promotes a healthy diet which indicates you have to take the dash diet seriously, you will enjoy benefits like reduced high blood pressure, cholesterol and “type 2” diabetes The DASH diet can be a perfect combination: a sensible diet to keep blood pressure levels under control and to lose pounds or maintain a healthy weight. Dash diet lower risk of stroke and cardiovascular disease has been associated with the high consumption of vegetables and fruit typical of this diet. The summary of Dash diet It is a diet that keeps high blood pressure at bay It can also be used to lose weight It is similar to our Mediterranean diet It should be customized according to needs It limits saturated Fats and salt in particular Recommend to associate yourself with physical activity The DASH diet without Sodium loss or weight loss had a significant blood pressure lowering effect in virtually all subgroups. This intervention adds to the current non-pharmacological approach to control hypertension. Dietary Stop Hypertension (DASH) trials are rich in fruits, vegetables, lowfat dairy total and saturated Fats, cholesterol, and sugar-containing products that effectively lower blood pressure in people with prehypertension.

The DASH diet leans heavily on vegetables, fruits, and whole grains. Fish and lean poultry are served moderately. Whole wheat flour is used instead of white flour. Using salt is discouraged. Instead, participants are encouraged to season foods with spices and herbs to add flavor without adding salt. DASH as a diet plan promotes the consumption of low-fat dairy, lean meat, fruits, and vegetables. It is literally a mix of old world and new world eating plans. It has been designed to follow old world diet principles to help eliminate new world health problems. The carbohydrates are mainly made of plant fiber which the body does not easily digest and therefore cannot turn into stored fat. The plan is rich in good fats that make food taste good and help us feel fuller for a longer period of time. Proteins are not forbidden but are geared more toward plant-based protein and not so much meat consumption. When filling the plate for a meal, it is important that the food be attractive as well as tasty and nutritious. A wide variety of foods will make this plan much more interesting. Try to make choices that will offer a range of colors and textures. And remember that dessert is not off limits but should be based around healthy choices that include fresh fruit. The DASH eating plans emphasis on vegetables, fruits, whole grains, and low-fat dairy products makes it an ideal plan for anyone looking to gain health through lowered blood pressure and a healthier heart. It is a heart healthy way of eating. The DASH plan has no specialized recipes or food plans. Daily caloric intake depends on a person’s activity level and age. People who need to lose weight would naturally eat fewer calories. The DASH diet's major focus is on grains, vegetables, and fruits because these foods are higher fiber foods and will make you feel full longer. Whole grains should be consumed six to eight times daily, vegetables four to six servings daily, and fruit four to five servings daily. LowFat dairy is an important part of the diet and should be eaten two to three times daily. And there should be six or fewer servings daily of fish, poultry, and lean meat. The DASH diet does not limit red meat the way the Mediterranean diet does, but it still keeps it lean.

MEDITERRANEAN DIET FOR BEGINNERS: WHY MEDITERRANEAN COOKING IS THE HEALTHIEST METHOD TO LOSE WEIGHT. YOUR COMPLETE 21-DAY DIET MEAL PLAN TO MAKE YOU FALL IN LOVE WITH A UNIQUE DINING EXPERIENCE.

BEATRICE MORELLI

Introduction

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hank you for choosing this guide. Once you are done with this, all the recipes are available in my other book which is a dedicated cookbook, Mediterranean Diet Cookbook for Beginners: 150 of the Greatest and Most Loved Mediterranean Diet Recipes Selected for You. Easy, Healthy Recipes to Lose Weight, With New Ideas and Tips You'll Love. The term diet often leads one to think of having to count calories, restrict foods, and can cause a mindset of deprivation. A low-carb diet, the Atkins diet, Ketogenic diet, and many other diets, were formulated to result in rapid weight loss by cutting out foods that actually have nutritional value. That is what makes these diets so appealing. While maintaining a healthy weight is an important aspect of living a healthy life, the focus should not be on strictly losing weight. A diet should be something that you can make a part of your lifestyle. This is why so many individuals who begin these different types of fad diets may see great success in losing weight quickly, but when they transition back to their normal eating habits, that weight is gained back just as quickly. A diet needs to be sustainable. It needs to be something that does take much thought and becomes a habit. The Mediterranean diet is not about restricting food and does not focus on cutting or tracking calories. Many individuals who follow the Mediterranean diet guidelines will often eat without concern about taking in too many calories. The Mediterranean diet goal is to help you successfully eliminate the unhealthy foods you consume and replace them with whole foods. The Greek word diaita for diet translates to means a way of living (CulinaryLore, 2018). It is not just the food and beverages you consume but the habits, activities, and people you fill your life with. The Mediterranean diet is a sustainable lifestyle that allows you to live a healthy and satisfying life. It emphasizes enjoying seasonal and fresh locally grown fruits and vegetables. Whole grains, healthy fats, legumes, beans, and fish make up a majority of the rest of the diet. Food groups such as dairy and red meats are still enjoyed just not to the extent that the

Western Diet tends to. Dairy is limited to a few small servings a week while red meat is included just once or twice a month. It is not a research created diet though it is a diet that has been thoroughly researched. The Mediterranean diet does not try to get you to restrict foods but instead, encourages whole nutritious foods that can become a way of life. It is based on the lifestyle of those living in the specific countries of the Mediterranean. It’s an easy to follow the way of planning your meals that is inspired by the way individuals would eat in the 1950s and 1960s in the Mediterranean areas. For the people living there, pre-packaged and processed foods were not readily available. Most of the people in these areas were not wealthy and grew much of their own fruits and vegetables. They used the fresh produce they had on hand and included small portions of fish or poultry occasionally. They focused on creating flavorful plantbased meals that could be easily shared and enjoyed by neighbors, family, and friends. You may see a difference in food choices depending on which region you look at. Some regions incorporate a great deal more legumes and lentils while others may enjoy more whole grain options. The similarity, however, is that all these regions enjoy plenty of plant-based foods and limit or completely eliminate processed and prepackaged foods as well as added sugars and refined foods from their diets. Each region consumes nearly 2 to 3 times as many fruits and vegetables as those on a Western diet, and enjoy healthy fats like olive oil, nuts, and seeds regularly. There isn’t much thought for people in these areas when it comes to planning their meals. Eating more nutrient-rich foods like fresh fruits and vegetables is such an ingrained way of life for them that they rarely stress over whether they are eating a healthy diet or not. A Typical Mediterranean Diet Consists of: 1.Fresh produce like organic fruits and vegetables make up a majority of the diet. 2.A variety of whole grains like barley, millet, and whole wheat are enjoyed frequently but usually as side dishes. 3.Legumes, lentils, and beans are included in most meals each day of the week. These foods tend to make up a significant source of protein since

there is limited consumption of red meats 4.Healthy fats such as unrefined olive oil, nuts, and seeds are consumed daily. 5.Fish and other kinds of seafood are incorporated into weekly meals at least twice a week. 6.Small portions of poultry like chicken, turkey, or duck are enjoyed a few times a week. 7.Red meats are lean and grass-fed and enjoyed on special occasions and usually one once or twice a month. 8.Red wine is included in moderation, and it is not uncommon for a glass of red wine to be enjoyed a day.

Chapter 1 What the Mediterranean diet is

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ou may be wondering what the Mediterranean diet is, and you need to be aware that we regard it more of a lifestyle than a normal diet. It’s a way of eating that will help you to live a happy, full life. You can lose weight and strengthen your heart while providing yourself with all of the nutrients you need for a long and healthy life. Those that follow this diet often are at a lower risk of cancer, Alzheimer’s, enjoy an extended lifespan and overall better cardiovascular health. The Mediterranean diet contains foods rich in healthy oils, filled with vegetables and fruit, and foods that are low in saturated fat. This is a heart-healthy eating plan based on the food that can be found in the Mediterranean, which includes quite a number of countries. It includes pasta, rice, vegetables, and fruit, but it does not allow for much red meat. Nuts are also a part of this diet, but they should be limited due to the fact that they are high in fat and calories. The Mediterranean diet limits your fat consumption and discourages the eating of saturated or trans fat. Both types have been linked to heart disease. Grains are often served whole and bread is an important part of the lifestyle, but butter doesn’t really play a role. Wine, however, has a huge place in the Mediterranean diet both in cooking and including glass with each meal if you are of age. The primary source of fat in this diet are olive oil and fatty fish including herring, mackerel, albacore, tuna, sardines, and trout, which are rich in omega-3 fatty acids. With the Mediterranean diet, you are giving your body the nutrients and vitamins it needs, so you won’t feel hungry. However, it requires a large commitment to eating natural foods, removing temptation, and cooking regular meals. If you love to cook this isn’t much of a change, but for those that have few skills in the kitchen, it can be a daunting and well rewarding task at the same time. Of course, like with any diet stay well hydrated, and moderate exercise will go a long way! The popularity of the Mediterranean Diet has not popped up due to some new food trends among young people. The natives, living on the coastal

areas of the Mediterranean Sea have access to similar fruits, vegetables, meats, fish, olive oil and wines. The people, living in these areas tend to follow the same food habits and have been found to be far healthier than average Americans. It is an eyeopener for many. The in-depth analysis highlights that follow in this particular diet plan will help you to strengthen your health and immunity. Some of the benefits include: •Preservation of memory – Dementia and Alzheimer’s diseases cast their dark shadow on the elderly living in all corners of the world. The sad part is, once the disease sets in, there is no cure. Surprisingly, people in Mediterranean areas have succeeded in keeping these ailments at bay. Even at the age of 95 years, older adults can recall their childhood memories. As the Mediterranean diet is full of fresh ingredients, it prevents the brain from falling prey to these diseases. •Reduces cognitive decline – With age, the brain cells are also susceptible to damage. It not only paves the path for memory issues but also has other mental and physical symptoms. The healing properties of the fresh ingredients, used in making Mediterranean foods, prevent the damage and early degeneration of the brain cells. Apart from preventing the loss of memory, this diet will ensure that you have overall healthy brain functions. The diet will also ensure more production of brain cells. So, there will be a holistic development of your mental efficiency. •Prevention of heart issues – Cardiovascular diseases are rampant among the adult population in the USA. Medical surveys show that a whopping 40% of all adults have some form of heart issue. These can be attributed to the consumption of junk and processed foods. However, these numbers are lower in the Mediterranean nations. Again, their diet plays a big part in keeping their hearts active and diseasefree. The selection of unprocessed ingredients, natural and good fats and a steady dose of wine keep the heart in perfect condition. The strong heart walls can pump oxygenated blood to all parts of the body, thereby, preventing any circulation related disease. Following the Mediterranean diet continuously will help patients get rid of bad cholesterol. As the LDL decreases, their heart functions will become better due to the lack of fatty deposits on the arteries.

•Strong bones – It is common for people to lose the strength and texture in their bones as they grow older. While the percentage of patients, coming in with bone-brittleness issues in the USA is high, the same is not true for the people who follow Mediterranean food patterns. Green leafy vegetables are a good source of calcium. Mediterranean dishes also use milk, which is another source of Vitamin A and calcium. Apart from this, the use of cheese also adds to the nutritional value. All these components come together to make the Mediterranean diet good for bone health. It prevents bone fracture and brittleness. Women who have experienced menopause face bone-related issues. The Mediterranean diet is the best way to combat the situation without depending on calcium supplements. •Lower chances of diabetes – Indiscriminate binging on fast food increases the chances of blood sugar problems among young people. As the Mediterranean diet is low in saturated fats and unnecessary seasonings, you can put a stopper on the chances of developing diabetes. The dishes are composed of whole grains, along with healthy carbohydrates. Apart from maintaining normal sugar levels, these ingredients will fill your body with unending reserves of energy. •Fights mental ailments – The urban lifestyle is very hectic, where everyone is running towards the attainment of their goals. The rat race impacts the mind and the body negatively. This makes the person vulnerable to mental ailments like depression, stress, and anxiety. If you desire a respite from these ailments, then sticking to the Mediterranean diet is the best way out. You will be 98% less prone to developing the symptoms of anxiety, stress, and depression. •Cancer preventive properties – Sticking to the Mediterranean diets, which can be categorized under this group, will also lower cancer chances. •Assists in weight management – The secret to managing weight lies in the Mediterranean diet. Following this diet pattern will not only help you to shed weight without compromising nutritional requirements, but it will come in handy for its management as well. Fresh veggies and fruits don’t add to your body fat. Lime juice, religiously used in Mediterranean cuisines, is known for its fat reducing properties. They depend on natural fats from nuts, and cheese and not processed foods.

•Good for gut-related activities – Experts believe that a healthy gut is vital to a healthy body. Good bacteria or microbiome are found in plenty in the human gut. Without these bacteria, the gut will not be able to perform its function properly. Saturated fats and artificially treated foods do not harbor the microbiome. Mediterranean diet is composed of fresh fruits, veggies, and nuts, while their cooking medium is olive oil. Fermented wine also contains good bacterial in high quantities. Thus, following this diet plan will keep your gut in top shape, and the resultant healthy glow will be evident on your face. •Longevity and health – As we age, our outer and inner strength and immunity also diminish. People who depend on a diet that is largely based on the Mediterranean food concept hold onto their youth and vitality longer. The natural ingredients impact the body’s cells positively, thereby, reducing the pace of their degeneration. The final result is you will enjoy a healthy and longer life. The Nutrients to Follow and its Influence on Heart Health To reduce your risk for future heart problems, fuel yourself primarily with a variety of minimally processed plant foods, including plenty of vegetables, fruit, whole grains, nuts, seeds, and legumes/beans. Fish, dairy, and lean meat can help, too, as long as they fit into your overall dietary preferences. To improve your heart’s health, you must start consuming monounsaturated fats and omega-3 fatty acids. One of the significant benefits of the Mediterranean diet is that it encourages the consumption of these healthy oils and fats. Olive oil is rich in alpha-linolenic acid or ALA, which helps improve your heart’s health. One of the leading health problems troubling humanity these days is cardiovascular disease. The best way to combat the situation is by improving your heart’s health. The nitric acid present in olive oil, along with all the antioxidants, helps reduce hypertension while clearing any plaque accumulated in your blood vessels. By reversing the process of internal oxidation, it helps improve your cardiovascular health. High Cholesterol If high LDL (bad) cholesterol is an issue, choosing foods with more UNSATURATED FATS and less SATURATED FATS may figure it out. As a basic rule, that means getting more fat from plant foods like olive oil, nuts, seeds, and avocados, and less from animal foods like butter and prime

rib. The exception is fish, an animal with mostly healthy fats that should be included in your diet. The coconut and palm oils are plant-based but full of mostly cholesterol-raising saturated fats that should be left out. SOLUBLE FIBER, found in foods like oats, peas, flax, and legumes, can help, too. You’ll find these ingredients in the recipes of this book. Some people’s blood cholesterol goes down when they reduce their intake of CHOLESTEROL-rich foods like eggs, meat, and shrimp, but for most, it has little effect. SOY PROTEIN helps, but it takes quite a bit to make a difference. Dietary efforts can lower your cholesterol by about 20 percent, but cholesterol levels are largely inherited, so don’t be surprised if your doctor encourages you to take medication for it, despite your best efforts. Weight Loss Warrant If you have attempted a lot of diets in the past, you will realize it can be a challenge to find a diet that is multi-faceted. This means that looking for a diet that will achieve weight loss, as well as keep you in optimum health, is difficult. What does it mean then, to change your eating habits to integrate Mediterranean foods? One thing for sure, you can lose weight and still have a variety of ingredients in your meals. With around 20 different countries influencing the diet, it’s guaranteed you will find plenty of options for healthily eating. There are no strict rules, just stick to the Mediterranean influence and it will help you shed those pounds. There is plenty of protein if you follow the diet, which will give you a satiating effect. Not only that, most of it makes your body healthier; no excess fats build up and send to the store. Moreover, because you feel healthier, it encourages you to exercise more. Whilst workouts do not necessarily help in losing weight, they help in many other ways. As your blood pumps around faster, your heart can cope better. Muscles and bones become stronger. The more endorphins you produce in exercise, the better your mood. Therefore, it is not just about food, it’s about feeling good and desires to be healthier. No need to starving yourself or cut your food portions, but by naturally shifting to healthier foods, you can lose weight and keep that weight off. It's all about which foods you are eating to gain your nutrients. For example, you're staying away from red meat and relying on things like fish, legumes, and seafood as your sources of protein. You're also eating fresh fruits and

vegetables which are packed with essential vitamins, minerals, and fiber that keep you full in between meals. You've also cut out the unhealthy items from your diet like sugar, processed foods, and refined bread. Some people may just start the Mediterranean diet to lose weight, so this may be the first goal they reach before they will find out that they can achieve many others! The Mediterranean diet gives you plenty of fiber that will make you feel satiated. You won’t overeat as a result. The diet improves metabolism and promotes healthy weight loss. Just remember to focus on consuming fibrous vegetables, fruits, beans, and legumes instead of simple carbohydrates. This is a safe and sustainable way to lose weight as almost nothing is denied in the overall meal plan.

Chapter 2 Benefits of the Mediterranean Diet

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e've briefly discussed some of the Mediterranean lifestyle's health benefits and how it has become so successful for so many people. It has more benefits than just losing any extra weight! You can improve many health conditions like Type 2 diabetes or heart disease, and even help improve other facets of your health like acne, mental acuity, and hopefully extend the overall longevity of your lifespan. These aren't just people's experiences with the diet, but scientific research that has been conducted to find what the diet's benefits are. What are some of the astounding health benefits possible on the Mediterranean diet? Here are some possibilities of how you could improve your health. Losing weight and keeping it off! To many people, one of the best and appealing benefits of the Mediterranean diet is that you are able to lose weight by making healthier eating decisions. You do not have to starve yourself or cut your food portions, but by naturally shifting to more healthier foods, you can lose weight and keep that weight off. It's all about which foods you are eating to gain your nutrients. For example, you're staying away from red meat and relying on things like fish, legumes, and seafood as your sources of protein. You're also eating fresh fruits and vegetables which are packed with essential vitamins, minerals, and fiber that keep you full in between meals. You've also cut out the unhealthy items from your diet like sugar, processed foods, and refined bread. Some people may just start the Mediterranean diet to lose weight, so this may be the first goal they reach before they learn they can achieve many others! Keeps your heart healthy and reduces risk factors of cardiovascular heart disease. There are many factors of the Mediterranean diet that improve heart health such as the addition of olive oil and wine. Olive oil is high in alpha-linolenic acid (ALA) which has been found to decrease the risk of cardiac or premature death by almost 30%. Compared to other oils like sunflower oil or vegetable oil, only olive oil has been found to significantly lower blood pressure. With a healthier diet focused on good fats, the

Mediterranean diet can also maintain the HDL cholesterol in the body, the "good" cholesterol, and decrease the LDL "bad" cholesterol. Not only that, but it also reduces the level of unhealthy fatty triglycerides in the blood. A high level of these has been linked to an increased risk of stroke or sudden cardiac death. With the improvement of these risk factors, the body can have better blood flow and fewer plaque build-ups which keeps the arteries open and blood steadily pumping throughout the body. A study found that when obese men followed the Mediterranean diet, they had better blood flow compared to when they ate junk food and their arteries did not dilate. Improves the longevity of your life. We have no guarantee of our future, but the research shows that the Mediterranean lifestyle may have the ability to increase your life span. A famous study called the Lyon Diet Heart Study followed patients who had suffered from heart attacks between 1988 and 1992. They were told to follow either a normal post-heart attack low-fat diet recommended by doctors at the time or the Mediterranean diet. Nearly 4 years after the study started, researchers found that the group who followed the Mediterranean diet had nearly 70% less risk of heart disease and 50% less risk of death than the followers of the low-fat diet. This longevity was also very much visible in the people of the Mediterranean that Ancel Keys first studied when he found the link between diet and quality of life. With all the benefits of the Mediterranean diet in improving your health, such as reducing the risk of cancer, heart disease, and neurodegenerative diseases, it's only logical that this will keep you healthy for longer. All by simply changing the types of food you're eating! Fresh fruits and vegetables tend to contain higher antioxidants which are great for strengthening your immune system and preventing disease. Maintains eye vision and health. The Mediterranean diet includes a high amount of fish which means a high intake of omega 3 fatty acids. Unlike other triglycerides, these molecules play an important role in eye health. The American Academy of Ophthalmology ranks the Mediterranean diet as one of the best diets to protect and maintain eye health. Combined with the frequent servings of fish and seafood a week, there's also fresh fruits and vegetables that contain antioxidants. Studies show that having fish just once a week can decrease your chances of eye damage that can commonly occur in people over the age of 50, such as cataracts or cloudy vision. With the Mediterranean diet, you're having fish many times a week! Most of the

general public doesn't have fish enough so they supplement with fish oil tablets, but with the Mediterranean diet, you'll be getting more than enough fatty acids. Fatty acids are also present in nuts and seeds which are a recommended snack in between meals. Improves mental focus and cognitive functioning. Omega 3 fatty acids are composed of two parts: DHA and EPA. Along with vision health, as we mentioned above, they are also vital in brain development and functioning. They help preserve the health of brain cells and improve the communication between brain cells to allow for faster neural communication. As we get older, our brain is affected by natural signs of aging which can lead to the destruction of neural cells and neurodegenerative diseases like Alzheimer's, dementia, and Parkinson's. The omega 3 fatty acids of the Mediterranean diet are loaded with substances to protect the brain from premature aging and decline in functioning. Along with healthy fruits and vegetables, and removing processed foods and sugars from your diet, you can improve your memory recall, mental focus, and overall cognitive functioning. Reduces your risk of having Type 2 diabetes. For people who have a family history of diabetes or who struggle with unstable blood sugar levels, this type of diabetes can feel imminent in their future. But the Mediterranean diet has been able to lessen the chances of acquiring diabetes (Type 2) because of its healthy eating patterns and allowing you to lose extra weight. Studies have shown that patients can lose more weight following the Mediterranean diet than other low Carb or low-fat diet plans. This is a great way to reduce your risk of diabetes because extra weight is always a risk factor. Patients have seen improvements in their blood sugar levels and even been able to change their medication dosage, or quit it entirely! This diet encourages the consumption of fibrous foods like whole grains, beans, legumes, and fresh vegetables. When the body has enough fiber, it's able to slow digestion and make you feel full for a longer period of time. This minimizes the need for frequent snacking which is what can cause blood sugar spikes every time you eat. This means less insulin is produced. The Mediterranean diet doesn't follow a low carbohydrate philosophy, but it cuts foods that cause blood sugar spikes from your diet such as sugary snacks, refined grains, and soda. Maintains bone density and overall agility of the body as you age. As we age, especially women, in particular, we lose bone density and muscle mass

at an alarming speed. Recent research has found that when people who were over the age of 55 years followed the Mediterranean diet for a period of their life, they were able to have a higher level of bone mass and muscle mass compared to women who ate a diet consisting of red meat. It's important to note that for the Mediterranean diet to give these benefits, it has to be followed earlier than when menopause begins in most women. You cannot expect to only follow it for a few months and gain the benefits. It is a complete lifestyle change that you have to immerse yourself in so that you can feel confident in achieving the health successes further in your life. Whether it's the healthy fats that the Mediterranean diet brings to your diet, like the olive oil and fish, it protects the body and cushions the joints against aging, almost like lubrication. Could help fight against cancer. There is a lot of research yet to cover in the area of cancer prevention, but some tentative research has labeled the Mediterranean diet has one of the best environments to combat cancer cells. A 2013 Italian research study found that the Mediterranean diet provided the highest levels of fiber, antioxidants, and omega 3 fatty acids compared to other diets. With the high intake of fruits, olive oil, fish, whole grains, vegetables, and wine, you're eating healthier, natural foods and avoiding the garbage of processed foods, trans fats, and sugar. It's important to note that diet only goes so far and this information is in the very beginning phases. You should always go for cancer screenings and annual health exams. Can improve your digestive functioning and health. With a diet high in fiber from whole grains, fruits, and vegetables, it’s no wonder the Mediterranean diet can help ease any digestive issues! Some diets make you constipated as they cut ingredients out of your diet, or reduce the intake of fiber drastically. With the Mediterranean diet focused on plant-based foods, it provides the body with healthy vitamins, minerals, and fiber. Studies have shown that those who consume predominantly meat had a lower variety of gut bacteria. Having more gut bacteria is essential for promoting digestive health and ensuring regular bowel movements to remove waste. Studies have shown that the more frequently your body expels waste, the less risk of developing colon cancer. Could lower the risk of mental illnesses like depression and anxiety. Other areas where more research is necessary is in mental illnesses. Some research has linked depression, obsessive-compulsive disorder, and anxiety

to high amounts of inflammation in the body. With the Mediterranean diet, you're eating high-quality foods that prevent inflammation. Fish and plantbased foods, in particular, have great anti-inflammatory properties, as well as the wine you're encouraged to drink in moderation. Can clear acne breakouts and improve the look and health of your skin. Any dermatologist will tell you that sugar is bad for your skin and can cause pimples or acne breakouts. Not only that, it can destroy the natural collagen present under your skin which is what gives skin that youthful elasticity. The Mediterranean diet can help skin healthy two-fold: by having a diet rich in fruits and vegetables with natural antioxidants to keep the skin healthy, and by avoiding processed sugar that is found in baked goods and candy. The natural sugars found in fruit are not harmful to the body compared to refined sugar which can cause blood sugar spikes followed by skin irritations. Studies have found that when adult women who did not consume enough fish or fresh fruits and vegetables a week had nearly double the risk of having adult acne. The Path to Weight Loss on the Mediterranean Diet Often people will resort to desperate measures to lose weight, whether it's unhealthy diets, juice cleanses or fasting or intense exercising. With the Mediterranean diet, it's not meant to be a quick fix scenario - it's meant to be an entire lifestyle change. There have been many research studies that show losing weight is very possible on the Mediterranean diet compared to other low-fat diets people follow. The PREDIMED study of 2016 was a famous study that compared the Mediterranean diet followers' weight loss to other diet followers. The results showed that the people on the Mediterranean diet lost more weight and lost more inches in their waist circumference compared to low-fat diet followers. The idea is to mimic the lifestyle of the people of the Mediterranean which includes their healthy diet and their active lifestyle. It's not enough if you simply follow the recipes, you also have to incorporate some activity in your life in order to see the results of weight loss. That doesn't mean you need to live at the gym, but it means making a voluntary choice to incorporate more physical activity in your day to burn calories. Physical activity can come in many forms and doesn't have to a torturous session at the gym! You can go on long walks, jog, bike, swim, or take part in cardio

sessions that keep your heart rate up. This keeps your heart healthy and helps you lose and keep the weight off. How can you take steps to begin your weight loss journey on the Mediterranean diet? Here are some suggestions. Remember your reason for starting the Mediterranean lifestyle. Whatever your reason for starting the Mediterranean diet is, keep that in the forefront of your mind as the encouragement and motivation you need. Are you hoping to reduce your cholesterol by your next checkup? Maybe you want to lower your blood sugar levels because you have a family history of diabetes, or you want to lose some excess weight you haven’t been able to get rid. Or you could have a family history of heart disease and you want to decrease the amount of red meat you consume. Whatever your reason, use that as motivation as you embrace the Mediterranean lifestyle. Whether you’re looking for immediate results like weight loss or looking into the future quality of your health, your goals are important. Whatever it is, be sure you keep your goal in mind as your "why" for staying committed. Don't stray to other diets that might seem popular at the time. When you're following one path, others may seem tempting, especially if they become popular around you. Whether it's a new juice cleanse or another diet making the rounds, you want to remind yourself why you've chosen the Mediterranean diet and why it's the one for you. Whether it's the convenience of it or the health benefits that the research has found, stay constant and don't try to find a "quick fix". With the Mediterranean diet, you're in it for the long road! It’s not just a diet or exercise fad, it’s a complete lifestyle mimicking the people of the Mediterranean if you hope to achieve their good health. Start slowly by adjusting your diet if you need to. As you're doing your research on the Mediterranean diet, you will know which items you should be cutting out of your diet. And sometimes that can be tough! Whether it's processed snacks, sugar, or red meat, we are all used to certain things which may be unhealthy for us. In order to get used to the Mediterranean diet, allow yourself to gently cut back on these items if that's the approach that works for you. Going "cold turkey" can be tough, especially if you aren't an avid fish lover or have eaten processed snacks for years. Begin by cleaning out your kitchen by getting rid of what you can't eat and filling your fridge

with what you can such as fresh fruits and vegetables. As long as you're able to make progress, that's a great start! Don't overeat and consume too many calories. One of the tricky parts of the Mediterranean diet is that it doesn't give you a daily calorie count to follow. Even if you don't want to count calories, if you want to lose weight, you have to stay calorie deficit. You should be burning more calories than you consume. Your required calorie amount depends on many factors, such as gender, genetics, fitness level, body type, and health conditions. To burn calories, you have to incorporate physical activity into your routine. You can still lose weight by following the diet alone, but weight loss will be at a much slower rate. Simply by staying aware of your calories to ensure you aren't overeating you won't be at risk of putting on extra pounds. • Eat foods with fiber. Fiber ensures that you feel full for longer, so you aren't feeling hungry for snacks between meals. Along with that, it keeps your digestive system regular. Low-calorie vegetables like cauliflower, broccoli, and Brussels sprouts are high in fiber, along with things like whole grain bread. • Eat smaller portions. One of the things that the West has commandeered is the idea of eating huge portions of food. Pasta can take up the whole plate! But the people of the Mediterranean didn't eat that way. Their meals tended to contain portions of food such as fresh vegetables, a slice of whole grain bread, some pasta. The meal was to consist of better quality foods instead of a greater quantity. Be aware of your portion size intake and think about if you really need seconds. If you are having a diet rich in fiber, you shouldn't feel hungry soon after. Even a few extra spoonsful of food can make a difference in your daily calorie count. • Be sure you don't eat too much fat. No matter the type of good fat the Mediterranean diet consists of, too much fat is equal to too many calories. Calories can add up, even when it's something healthy like nuts or fish. Be aware of your intake and try not to snack mindlessly because that could cause you to gain weight. Even when using olive oil, be sure you're not using an excess amount. Less is more and instead of 4 tbsp, maybe you can make do with 3 tbsp! You’ll be surprised how many calories just one spoonful can contain!

• Have healthy protein. You want to make sure you have red meat rarely, but protein-rich foods are important to keep you full between meals. Also, it will help satisfy your craving for meat if you're having a hard time adjusting.

Chapter 3 Why the Mediterranean Diet Works.

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he Mediterranean diet is inspired by the eating habits of the populations that surround the Mediterranean Sea. The populations of southern Italy and Greece are the main regions that influence this diet. But, it isn’t the diet that is consumed today in many of these regions that gained so much attention. The Mediterranean diet refers to the traditional eating habits and lifestyles of these areas in the 1950s and 1960s. It was during this time that researchers noticed a significant difference in the health of populations in these areas when compared to those living in America. It was obvious that many of the individuals in the Mediterranean areas were healthier and the key difference between those living in the Mediterranean and those living in America was their diet. Ancel Keys Though it has always been evident that the diet of those residing in the Mediterranean regions was healthy, there was little scientific data to make the connections between their lifestyle and better health. Ancel Keys was a physiologist who spent a great deal of his career studying dietary patterns and the effects they had on a person's health. He was one of the first researchers to take a closer look at why the individuals living in the Mediterranean region had much better heart health than those living in the United States. Ancel Keys was incredibly meticulous in his research when it came to finding a connection between diet and heart disease. He believed that saturated fats could be the key culprit that would increase the risk of individuals suffering from coronary heart disease. In 1958, he was able to launch what is referred to as the “Seven Country Study” (Rockridge Press, 2013). This study closely examined the dietary habits of those residing in Finland, Greece, Italy, Japan, South Africa, Spain, and the United States. Though the data provided from the study included seven countries, a total of 16 cohorts were conducted to partake in the research. There was no financial support to aid in the study which took place over a 10-year span. Each of the countries that agreed to participate in the long-term study did so

by using their own funding, which in the 1960s was a challenge for many countries after the series of wars and struggles most faced. What he discovered from this study was a significantly lower rate of coronary heart disease among even the poorest populations in these areas compared to the population of America. This was true even when he closely looked at the wealthy individuals in America, who were believed to be healthy simply because they could afford to be. It wasn’t just the Americans who were suffering from an increase in heart disease. Finland reported the second-highest number of individuals with heart disease. When the diets of the American groups and the Finland group were examined they uncovered that each consumed a diet high in saturated fats and animal fats. Whereas the countries with the lowest reports of heart disease consumed a diet that was made up of mostly fresh vegetables, whole grains, fish, and unsaturated fats. His findings were some of the first to indicate that heart disease and the risk of a heart attack could be prevented. Since then a number of studies have been conducted to take a closer look at why those in the Mediterranean seemed to be living healthier and happier lives. The Harvard School of Public Health along with the Athens Medical School in Greece conducted a study in 2003 that indicated those following a Mediterranean diet had longer lifespans (Rockridge Press, 2013). Another study in 2008, focused on how the Mediterranean diet could help individuals lose weight (Rockridge Press, 2013). Even more striking is that in America, those who follow a Mediterranean diet have significantly lowered their risk of not just heart disease, but also cognitive decline, diabetes, and mental health issues (Rockridge Press, 2013). Research continues today that shows how eating a diet that is rich in fresh fruits, vegetables, healthy fat, and whole grains, like the Mediterranean diet, can improve one’s health drastically. There are hundreds of case studies and research data that has shown how switching to a Mediterranean diet can reduce the risk of heart disease, considered to be the leading cause of death in America. It has been shown to reduce the effect of diabetes and help prevent cognitive decline. Despite all the evidence that points out the undeniable benefits of the Mediterranean diet, not everyone is quick to follow the Mediterranean diet. In fact, individuals living in the Mediterranean today, do not even follow

the traditional way of life that made the area one of the healthiest in the world just a few decades ago. There is a great deal of debate about some of the components of the Mediterranean diet that twist the facts. Eating healthy fats is one of the most attacked aspects of the Mediterranean diet. For a while all fats were looked at as bad because there was little understanding of the various forms of fats the body could use for energy, this is also true of carbohydrates. What Ancel Keys discovered, as well as many other researchers, was that the fats consumed with the Mediterranean diet are ones that differed greatly from the fats being consumed in excess in the United States. It was actually healthy fats like olive oil that was one of the biggest contributors to the optimal health of individuals of the time. Another misconception was red meat. People believed that cutting out red meat from one’s diet was unhealthy. Red meat was supposed to be one of the only forms of protein you could eat and eating red meat only occasionally was the opposite of what the United States Department of Agriculture was suggesting. The Food Pyramid vs. The Mediterranean Diet Pyramid The food pyramid serves as a standard guideline for what a healthy wellbalanced diet should look like. It was created by the United States Department of Agriculture (USDA) so individuals could better follow and understand recommended food servings. The USDA food pyramid offered Americans an easy to follow a template of what they should eat daily. This food pyramid has been under continual attack, and there were several other versions that were released before the most well-known version was made public in the 1990s. Each of the previous versions was criticized by food companies stating it would cause the general public to stop buying their products (Roycor, A., and Roycor, A., 2017). It seems as though the food pyramid that was created was not one that took the health of the people in the United States into consideration but was more of a marketing stunt for food companies. At the bottom of the USDA pyramid, you will find the grains food group with the recommendation of 6 to 11 servings a day. This group includes bread, pasta, rice, and cereals. Above the grains are the fruits and

vegetables. Fruits have a recommendation of 2 to 4 servings a day while these vegetables have a recommendation of 3 to 6 servings. Next up on the pyramid is a line that divides up the dairy and meat food groups. Dairy is recommended to be consumed 2 to 3 times a day. The meat group, which includes red meats, poultry, fish, beans, eggs, and nuts recommends that you eat 2 to 3 servings a day. At the very top of the pyramid, you'll find the “use sparingly” category. In this category, you'll find the oils, sweets, and fats. While this pyramid may have been helpful for food manufacturers to boost sales, there is a great deal of controversy around it. The fact that it has not specified which types of grains should be consumed or that healthy fats and unhealthy fats are grouped together are the first discrepancies. The other is the daily recommendations are out of balance. According to this pyramid, your diet should consist of mostly grains. Recently, a newer design of the pyramid is being used. Instead of a pyramid, it uses a plate to show individuals how much each food group should fill their plates at each meal. While there is a noticeable difference in portion size, vegetables seem to fill more of the plate than the other food groups. Fats are often completely left out of the diagram. To combat the original USDA food pyramid, the Mediterranean food pyramid came about. The Mediterranean diet pyramid was created with the help of the Harvard School of Public Health and the World Health Organization (WHO) (Oldway’s Mediterranean Diet Pyramid, n.d.). It showed foods displayed in the same pyramid formation but it didn't include daily recommendations for all of the food groups and further divided groups in affordances to their health benefits. The foods at the bottom of the list should be consumed on a daily basis. The foods in the middle of the pyramid should be consumed a few times a week. And foods at the top of the pyramid should be consumed on a monthly basis. According to the Mediterranean diet pyramid, extra virgin olive oil and other healthy fats like nuts and seeds along with whole grains, fruits, vegetables, legumes, and beans sit at the bottom of the pyramid. Above this large section, you will find the fish and seafood group. Next is poultry, eggs, cheese, and nonfat dairy. At the very top of the pyramid is the red

meat and sweets group. There are some significant differences between the USDA food pyramid and the Mediterranean diet pyramid First, the USDA grouped all meat together on the pyramid. There is no distinction made between whether you should eat more red meat or fish for better overall health. The Mediterranean diet clearly emphasized fruits, vegetables, and healthy fats to be consumed on a daily basis. It also made physical activities and connecting with others a priority. No other diet took into consideration the importance of these last two factors. While everyone suggests exercising for losing weight it is rarely suggested as part of a diet plan to live a long healthy life. It is argued that the Mediterranean diet is not an ideal diet for most people around the world to adapt to. As you continue to read, you will learn just how simple it is to begin transitioning to a Mediterranean diet. You will see that all the food groups included in the Mediterranean diet are easily available no matter where you live.

Chapter 4 How to follow the Mediterranean diet.

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lan your meals – Plan your meals in advance. Plan what you want to eat throughout the week when you have time during the weekend. This includes the snacks too. Then make sure that you have the necessary ingredients in advance. It will be easier for you to eat healthy throughout the week. You can even prepare a few meals in advance, especially those you can refrigerate. Cook with olive oil – Don’t use coconut oil or vegetable oil. Extra-virgin olive oil is strongly recommended. Olive oil provides monounsaturated fatty acids that will improve your HDL cholesterol level (the good type). A 2017 study even shows that HDL cholesterol can remove LDL particles from the arteries. Drizzle some olive oil on your food to improve flavor. Meat-free days – The Med diet is mostly plant-based with some fish. Pulses, beans, and fish will give you all the proteins you need. Meat is only allowed once or twice a weekly. Chicken is better than red meat. Adopt – Mediterranean flavors might not go precisely with all cuisines. However, you can still adopt many elements. For instance, while preparing something spicy like curry, you can use oils with unsaturated fats. Olive oil is the best. Sunflower and rapeseed oil is better than palm oil or coconut oil. Antioxidants – Eat vegetables and fruits packed with antioxidants. This will give you pterostilbene, resveratrol, and glutathione. You will get glutathione from onions, garlic, cruciferous vegetables, and spinach. Raspberries and blueberries will provide resveratrol. Oregano, mint, basil and such other herbs will give you other key antioxidants for good health. Eat wholesome – Pasta, an Italian favorite from the Mediterranean region, also fits into the plan. Prioritize whole-grain options, but you will find grain-free options as well to eliminate having more grains. Snacking – Have nuts for snacks. Keep a handful of cashews, pistachios, or almonds with you. They are all very satisfying. The Nutrition Journal published a study where it was found that those who replaced chips,

cookies, cereal bars, and crackers with almonds ended up adding fewer empty calories, sodium, and added sugar. Nuts will also provide you with essential minerals and fiber. How to Stay Hydrated. Once you’ve started and are fully immersed in the Mediterranean diet, you might notice that you’ve started to feel a little bit weak, and a little bit colder, than you’re used to. The Mediterranean diet places an emphasis on trying to cut out as much sodium from your diet as possible, which is very healthy for some of us who already have high sodium levels. Sodium, obviously is found in salt, and so we proceed to cut out salt – and then drink enough water to drain every last drop of sodium from our bodies. When it comes to hydration, the biological mechanisms for keeping us saturated and quenched rely on an equal balance of sodium and potassium. Sodium can be found in your interstitial fluid, and potassium can be found inside our cytoplasm – two sides of one wall. When you drink tons of water, sweat a lot at the gym, or both, your sodium leaves your body in your urine and your sweat. Potassium, on the other hand, is only really lost through the urine – and even then, it’s rare. This means that our bodies almost constantly need a refill on our sodium levels. But if you aren’t eating any salt, or drinking any salt, then where are you supposed to get the salt that will help you stay hydrated? Plenty of individuals on the Mediterranean diet choose to manage their hydration through pills, instead of simply adding more salt back into their foods. This is actually a smart route, because sodium taken orally will make it to your blood stream faster. Meal Preparation and Portion Planning: If you haven’t heard of the term “meal prep” before now, it’s a beautiful day to learn something that will save you time, stress, and inches on your waistline. Meal prep, short for meal preparation, is a habit that was developed mostly by the body building community in order to accurately track your macronutrients. You will get to go further in-depth about tracking your macronutrients in the next section, but meal prep is one of the most convenient ways to do so. If you work a nine to five job like most of us, you know the struggle of feeding yourself a healthy dinner after work when you’re tired, hungry, and just want to go home. When western society started getting more and more fast paced, we developed the fast food restaurant that could serve you from your car. While we all love to indulge in a little junk food now and then, fast food restaurants are marketed more towards routine family use than to a one-off

indulgence. If you have kids, you’re probably even more familiar with this struggle. Some of the members of the fitness community had finally had enough, and so they developed a way to cook healthy, homemade meals every single week without busting the bank, sacrificing time in the gym, or sacrificing time with your loved ones. The basic idea behind meal prep is that each weekend, you manage your free time around cooking and preparing all of your meals for the upcoming week. While most meal preppers do their grocery shopping and cooking on Sundays, to keep their meals the most fresh, you can choose to cook on a Saturday if that works better with your schedule. Meal prep each week uses one large grocery list of bulk ingredients to get all the supplies you need to make four dinners and four lunches of your choice. This means that you might have to a bit of mental math quadrupling the serving size, but all you have to do is multiply each ingredient by four. Although you don’t have to meal prep more than one meal with four portions each week, if you’re already in the kitchen, you most likely have cooking time to work on something else. Many body builders even prep their breakfasts and on-the-go snacks during the weekend, to save time and make absolutely sure they know what they’re eating. For the average person, meal prepping four dinners alone will already free up a ton of time during the week – for a gym session, perhaps, or more time relaxing with the family. When you cook for meal prep, you’re going to be creating one meal in four portions – which can take up a lot of dishes. Investing in some good pots, pans, and skillets will help you work more efficiently in the kitchen, and matching Tupperware are something a good meal prepper can never resist. Once you’ve cooked your entire four-portion meal in one batch, you can separate out individual matching portions that you will eat throughout the week. Most cooked vegetables and meats can last for up to five days in the refrigerator, but you can feel free to freeze your entrees as well if you need the space. Vegetables that are uncooked normally have three to four days only, but that’s why you’re only reaching about four days in advance. If you want to keep your meals fresher for longer, you can always look for glass Tupperware with locking seals that can keep freshness in for longer. Each week, you can do repeat this process with new recipes and new ingredients. However, it’s worth it to note that if you’re someone who likes consistency, meal prepping might be a bit of an adjustment. Meal prep tends to make only one identical dinner meal and one identical lunch meal each week – which

means that eaters who like to have a different dinner each night might have their work cut out for them. One of the easiest ways to combat this is by simply making a dinner and a lunch that can be interchanged whenever necessary to create variety. Once you’ve learned how to meal prep, you will save yourself enough time in the evenings relax, practice some self-care, and really extend your dinner hours to have fun conversation with friends and family. Now, meal preparation isn’t just a cool technique to save you time and money – meal prep at its very core was designed to help you manage your weight loss in a convenient way, which is exactly what you need to succeed. Tracking Your Macronutrients: Wouldn’t it be nice if you could have a full nutritional label for each of your home-cooked meals, just to make sure that your numbers are adding up in favor of weight loss? Oddly enough, tracking your macronutrients in order to calculate the nutritional value of each of your meals and portions is as easy as stepping on the scale. Not the scale in your bathroom, however. A food scale! If you’ve never had a good relationship with your weight and numbers, you might suddenly find that they aren’t too bad after all. Food scales are used to measure, well, your food, but there’s a slick system of online calculators and fitness applications for you smart phone that can take this number and turn it into magic. When you meal prep each week, keep track of your recipes diligently. Remember how you multiplied each of the ingredients on the list by four to create four servings? You’re going to want to remember how much of each vegetable, fruit, grain, nut, and fat you cooked with. While you wait for you meal to finish cooking, find a large enough plastic container to fit all of your meal. Make sure it’s clean and dry, and use the empty container to zero out your scale. Once you’ve finished cooking your entire meal, transfer ALL FOUR PORTIONS into the clean plastic container and take not of the weight. When you use your online calculator or fitness app, you can enter the amount of each ingredient you used to cook the meal, and then the weight of the entire four portions. This will give you an estimate of how many carbohydrates, proteins, and fats are contained within each dish, and how many overall calories your meal comes out to be. Now, you’re obviously not going to be consuming all of this at once, and so you will have to divide each number by four in order to get the proper readings. At the end of this process, you will have an almost entirely complete nutritional label for a meal that you made at home, from fresh and healthy ingredients that you

know won’t make you gain weight. It’s one of the many ways that the Mediterranean diet turns something tedious like math and intimidating like scales into a delicious and nutritious way of living a healthier, and happier, life. Speaking of scales, let’s talk a little bit about using the caloric estimates on your homemade meals to track your calories, and implicate a deficit, in order to lose more weight than you ever thought possible. Goal Setting to Meet Your Achievements: On the subject of control, there are a few steps and activities that you should go through before you begin your Mediterranean diet just to make sure that you have clear and realistic goals in mind. Sitting down to set goals before embarking on a totally new diet routine will help you stay focused and committed during your Mediterranean diet. While a Mediterranean diet lifestyle certainly isn’t as demanding as some of the crazy diet fads you see today, it can be a struggle to focus on eating natural fruits and vegetables that are more “salt of the Earth” foods than we’re used to. You already know that when it comes to weight loss, you shouldn’t expect to lose more than one to two pounds per week healthily while you’re dieting. You are still welcome to set a weight loss goal with time in mind, but when it comes to the Mediterranean diet, you should set your goals for one month in the future. One month might seem like a long time, but for a diet that’s designed to be integrated into your lifestyle, one month will give you a great concept of what you can expect in the year to come. When you set your goals, you should take the time to write down two lists of three bullet points for each goal. The first set should be the three most important reasons to you that you’ve decided to commit to the Mediterranean diet. The second three should be three helpful tips you have for yourself or ways you can imagine reaching your goal. When you find yourself struggling on days where hunger pangs come more often than usual or the gym didn’t go very well, you can look back at your two lists to remind yourself of why you’re here in the first place, and the solutions that past you knew future you could handle. Dieting is difficult for all of us, but taking the time to care for yourself and your mental state on a diet can have a huge impact on your happiness (and on your weight loss). One of the next goals you should set for your personal journey on the Mediterranean diet is a meal prepping goal. You’re going to be surprised at how easy meal prepping actually is, but a lot of the time you can fall victim to your own laziness after a while. To encourage yourself to continue meal prepping, you should set certain goals each week about new snacks you can

prepare, cooking multiple dinner meals in one weekend, or trying to meal prep for a dinner party. The more you challenge yourself to learn, the easier your Mediterranean diet will become over time. Nobody likes to get bored, but if you start to slack off with your cooking, you will definitely notice it in your waistline. One of the coolest thing about meal prep is that you’ll start to pick up cooking techniques, knife skills, and an intuition about seasonings that you might never have thought possible. Each one of these skills will help speed up your meal prepping process, and, you’ll be that much more likely to impress your friends with you skills in the kitchen. The final goal that you should set with yourself as you embark on your Mediterranean diet journey is to be kind to yourself. While this might seem silly, you know the effect that stress can have on your body – and it simply isn’t worth it to get worked up and anxious about your weight loss goals. Before you being your diet, promise yourself that you will be gentle, patient, and supportive when you need help – and yet also push yourself when you feel like you aren’t progressing quickly enough. Sometimes, we have to be our own coaches, and you shouldn’t be afraid to tell yourself the hard truth every now and then. With this nutritional guide at your back, there’s no excuse for anything but success if you have the right drive and level of commitment. Now that you’ve set down come concrete goals that are going to move you forward, you deserve a bit of a treat. Quite literally, let’s get into the delicious details of some thirty-minute homemade Mediterranean diet recipes.

Chapter 5 What Should It Be Consumed? Cereals (including pasta)

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acaroni and rice form the basis of Mediterranean gastronomy. These are rich in complex carbohydrates and almost do not contain any fat. Cereals also have valuable material (fiber).

Fruits and vegetables Mediterranean cuisine involves the consumption of many fruits and vegetables, providing the body with the necessary vitamins and trace elements . Olive oil Residents of Mediterranean countries consume huge amounts of useful vegetable oil. They use it for cooking, as a seasoning for salads, and even smear it on bread instead of regular butter or margarine. Olive oil is useful because it contains monounsaturated fats, which reduce the amount of cholesterol in the blood and increase the body's defenses. However, it should not be overlooked that all types of fat contain many calories , and being overweight means an increased risk of cardiovascular disease. Fish Red meat is rarely consumed in Mediterranean countries. Instead, fish are consumed several times a week, which contains very little saturated fat and is rich in omega-3 fatty acids. Omega-3 fatty acids in fish protect the body against cardiovascular disease and play an important role in the strengthening of brain tissue. Omega-3s have a positive effect on chronic inflammatory diseases and also help with diabetes and some cancers. Bean cultures Mediterranean salads and soups are mainly made from legumes. These are useful as low in fat and high in protein and dietary fiber. Wine

Traditionally, wine is served on the Mediterranean table. A glass of wine a day normalizes blood cholesterol and strengthens the arteries, which lowers the risk of developing cardiovascular disease. The wine also protects against Alzheimer's disease, normalizes blood pressure and fights viral infections. Fruits Although there is a wide variety of sweet desserts in Mediterranean cuisine, most often the meal ends with fresh fruits, which, unlike pasta temptations, are not high in fat and carbohydrates. The Mediterranean diet focuses on low- fat, low-cholesterol and high- fiber foods . Reducing your fat intake is one of the easiest ways to eat fewer calories because fat is more than twice as high as carbohydrates and protein. What is more - foods containing very fragile proteins and fiber (such as legumes and cereals) eliminate hunger more quickly and create a longlasting feeling of satiety with fewer calories taken. Nuts, fish and olive oil provide monounsaturated fats, which also saturate quickly, without raising cholesterol levels (ie the opposite of the effect of saturated fat). Most foods included in the Mediterranean diet are fresh and seasonal. The way to prepare them is simple and rarely involves frying. Even for a long time, the abundance of delicious foods makes the diet easy to follow. But even with a diet full of healthy foods, the number of calories should be regulated-especially high-calorie foods such as nuts and olive oil (both he and rapeseed oil contain around 120 calories in a single tablespoon). It is important to remember that the Mediterranean diet is not a fast way to lose weight, but rather to be considered a way of life. Almost as important as foods are physical activity and long-term eating, combining the pleasure of the food itself with socializing with friends and relatives. According to most nutritionists, it is precisely the combination of all factors that makes the Mediterranean diet so beneficial. And none of them can be replaced. Depending on the specific calorie restriction, weight loss of up to 1 kg per week can be expected as a result of weight loss.

Principles Of The Mediterranean Diet The following are consumed daily: •Woven card stock, bread, ringed yolks; •Yolks, vegetables (the fruits will eat 1-2 chips before the estimated one, not after); •Captains, dwarfs, ornaments, terms; •It is deservedly spicy and completely free, siren, ĸashĸaval; •Zexion (for collates and cooking); •Support (basil, reign, etc.); •Crimson wine (one glass for the evening). The following are consumed weekly: •Fibreboard (pre-emptive of so-called greasy phablets); •Meat (mainly chicken, half-fat); •Eggs (can be used and cooked with spaghetti). The following are consumed monthly: •Fruits and honey. Example Daily Mediterranean Menu •Breakfast: Fresh fruit, small roasted whole bread, fruit skins or minced water. •Lunch: Meal and macaroni salad, zexin; few cups of boiling water. •Dinner: Clean, stuffed with drinks, mecca, home and refreshments, smoked with zexin and baked on fries; cauliflower and baked bread. A glass of red wine. Main Products in the Mediterranean Kitchen Tomatoes Tomatoes contain large amounts of lycopene, a carotenoid-based substance. Regular tomato consumption can lower the level of bad blood cholesterol and decrease the risk of cardiovascular disease. Arugula

As with other green leafy vegetables, such as spinach, it is rich in vitamins C, E and beta-carotene. Vitamin C is best preserved in raw and fresh vegetables so eating vegetables as fresh as possible is advisable. Olive Olive oil is the healthiest and least calorie fat. It is rich in linoleic and oleic acid, vitamin E, phosphorus, iron, proteins, minerals, and lowers blood cholesterol levels. Fish and seafood Fish have been shown to lower blood pressure, cholesterol levels and triglycerides in the blood. Oily fish (mackerel, trout, herring, sardines, tuna, and salmon) is the richest source of omega-3 fatty acids. Fish is useful for the brain and nervous system, and especially important for pregnancy and lactation. Pasta Quality fresh pasta from durum wheat is an excellent source of complex carbohydrates, cellulose, B vitamins, and magnesium. Lemon Lemon, lime and other citrus fruits are rich sources of Vitamin C and limonoids (phytonutrients that lower blood cholesterol levels). Garlic Garlic contains substances that help with cardiovascular disease and some cancers. It has powerful antibacterial and antiviral properties. Thyme All the famous Mediterranean herbs, including parsley and oregano, contain antioxidants, but thyme is the most useful among them. It has antibacterial and antiseptic properties and helps fight infections. Popular Mediterranean Meals •Salads - Caesar, Tomato Tower, Gorgonzola, Caprese, Verde, Tabouli, Goat Cheese Salad •Appetizers - Vegetable terrine, Carpaccio, Parmesan oven •Fish Starters - Baby Octopus, Royal Shrimp

•Pasta - Spaghetti Aioli, Spaghetti Bolognese, Tagliatelle with mushrooms •Meat dishes - Pork with salvia (sage), Pork roll with goose liver, Veal steak with tarragon sauce, Veal scallops with Demiglas with mushrooms, Lamb chops in Moroccan, Chicken rolls in Tuscan •Fish - Turbot, Trout, Mediterranean fish in salt •Desserts - Chocolate Terrine, Tiramisu, Brulee Cream. How to start a Mediterranean diet? The first step in getting the Mediterranean diet started is to learn its foundations, that is, the ingredients that make it up and make it one of the world's healthiest choices. 1. Olive oil as a fat preference Rich in vitamin E, monounsaturated fatty acids and antioxidants, the Mediterranean diet's essential oil is this. For example, it is used to season salads, fry, toast and all that needs some form of fat for seasoning or cooking! So if you're thinking about starting the Mediterranean diet, leave the butter and eat the olive oil. 2. Daily consumption of plant foods For their significant contribution of minerals, vitamins, fibers and antioxidants, grains, fruits, vegetables and nuts are eaten every day and regularly. 3. Daily cereal consumption One or two portions of cereal are recommended per meal, preferably whole grain in the form of rice, pasta, bread, couscous or other types, for example. The carbohydrates derived from these foods will, of course, provide the necessary energy to face the day. 4. Choose fresh, seasonal foods The purchasing and use of fresh and seasonal foods allow us to enjoy their nutrients, taste and fragrance. Use foods that are unprocessed and seasonal. It is a safe step and is environmentally friendly. 5. Moderate consumption of red meat

Because of the health problems that animal fat intake can create, moderate consumption of red and processed meat is recommended. Therefore, according to the Mediterranean diet, the saturated fats of these meats must be reduced. 6. Daily consumption of dairy products Yogurt and cheese are a daily part of the Mediterranean diet and contain important minerals such as calcium and phosphorus, vitamins and proteins with a high biological value. 7. Fish two times a week and eggs, three or four Starting with the Mediterranean diet, it's important to reduce your consumption of red meat and instead eat fish, for example, for its content of Omega-3 fatty acids and eggs, sources of quality protein. 8. Bakery and sweets products, very low consumption It's not a matter of removing these ingredients from your diet entirely, but note that your consumption should be extremely moderate. In fact, it recommends fewer than two servings a week. 9. Water as a preferred drink Water is a key Mediterranean diet pillar and should be your favorite drink. Furthermore, wine is also part of this diet, consumed in moderation and usual fashion. 10. Physical exercise A good diet is not the only thing that you need to look for to enjoy good health. Therefore, n will make sure to exercise daily and regularly to enjoy the benefits of a healthy diet.

Chapter 6 The Science Behind The Mediterranean Diet

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ince the time of the Seven Countries Study, there have been hundreds of research studies on the Mediterranean diet. The diet is associated with the maintenance of your general health. Although scientists are not sure about the exact quantities of various foods that people should aim for, the general principles of the Mediterranean diet are well established. Studies have shown that it reduces the risk of virtually every chronic disease that is now said to plague western society, including heart disease, stroke, diabetes, cancer, and even Alzheimer’s disease and other types of dementia. Recent studies have shown the superiority of the Mediterranean diet as compared to a low-fat diet. In the Predimed study by J. Salas-Salvado and colleagues, several hundred adults without diabetes were followed for several years in order to determine whether or not different diets could reduce the risk of developing diabetes. Study participants were divided into three groups. The first group followed a traditional Mediterranean diet with an emphasis on the consumption of extra virgin olive oil. The second group followed a Mediterranean diet but consumed extra servings of nuts. This was done because many nuts contain the same types of fats as olive oil does, and they also contain high amounts of fiber. The third group consumed a low-fat diet of the type that was in vogue in the United States from the 1960s onward. It was found that although a Mediterranean diet cannot prevent the development of type 2 diabetes, it significantly reduces the risk. About 10% of people following the Mediterranean developed type 2 diabetes after being on a diet for 5 years. However, nearly 18% of people following the low-fat diet ended up diabetic. The study only went on for five years, but as time went on the differences between the diets were widening. The study showed that with regards to the development of diabetes, whether you consume nuts or olive oil was not important. The main benefit came from following the general principles of the Mediterranean diet.

Keep in mind that the standard American diet was not used in this study. It is well established that doing nothing and eating typical western diets significantly increases the risk of developing type 2 diabetes, even compared to the low-fat diet that Salas-Salvado used as the control diet in their studies. This means that if you transition to a Mediterranean diet from a low-fat diet, you are going to see very large reductions in your risk of developing type 2 diabetes. Overall, it is believed that following a Mediterranean diet will reduce the risk that you’ll develop type 2 diabetes by around 21%. In fact, if you are overweight and follow the Mediterranean diet closely while maintaining reasonable portion sizes, you can even reverse type 2 diabetes if you are able to achieve significant weight loss. If you are prediabetic or diabetic (type 2), you should be looking for a weight loss of about 25% of your current body weight in order to achieve these types of results. People who are able to do this often find they are able to reduce their medications and in some cases, even get off their medications altogether. LDL and HDL Cholesterol The Mediterranean diet has also been shown to reduce “bad” or LDL cholesterol. Before we get to the study results, let’s briefly review the different types of lipids, or fats, that are present in your bloodstream. Everyone has heard about cholesterol, but there are two types of cholesterol that you have to worry about. LDL cholesterol is the dangerous type. It can become stuck to your artery walls, and when it does this, it will lead to the formation of plaque or hardening of the arteries over time and the formation of clots. Basically, this is a problem of probability. So the more LDL cholesterol you have in your blood, the more likely it is to get stuck and cause problems. Medical scientists generally recommend that you have low total cholesterol, 200 mg/dL or below. However, it’s really LDL that they are worried about, and ideally, an LDL level of 100 mg/dL or lower is desirable, especially if you are pre-diabetic or you have type 2 diabetes. If you have no other health problems, most medical professionals believe it is OK to have an LDL level up to 129 mg/dL. The level of LDL cholesterol in your blood is directly associated with the amount of saturated fat that you consume in your diet. Saturated fat comes mainly from animal sources such as red meat, pork fat, and poultry skin. If

you consume 20 mg or less of saturated fat per day, you can lower your LDL cholesterol pretty quickly. The best way to do this is by following the Mediterranean diet, which will lower your saturated fat intake without having to think about it. Keep in mind that there are some plant sources of saturated fat as well that should be avoided if you are following a Mediterranean diet. These include coconut oil and palm oil. If you cannot control your LDL cholesterol with diet, your doctor may put you on a statin drug. Red yeast rice, which is a natural statin available over the counter, can also be used to lower LDL cholesterol levels. However, keep in mind that red yeast rice can be contaminated with toxic substances that may lead to the development of cancer. Check with the manufacturer to see if they screen for this. The second type of cholesterol is HDL, which is known as the “good cholesterol”. HDL cholesterol basically acts as a cleanup system in your bloodstream. It’s got two roles. The first role is to collect excess LDL from your bloodstream and return it to the liver, where it can be processed. So for this reason, people that have higher levels of HDL cholesterol tend to have lower levels of LDL cholesterol. HDL plays a second, very important role in the body. It not only reduces the amount of LDL in your bloodstream, it helps clean the walls of the arteries, keeping them healthy and free of clots. The minimum level of HDL that medical doctors consider healthy is 40 mg/dL, but the higher the better. Unfortunately, efforts to find a drug that will raise HDL have failed. Also, there doesn’t appear to be any specific diet that will raise HDL cholesterol. However, there is one way that you can influence your HDL levels, and that is by losing weight and maintaining some level of physical activity. If you are significantly overweight or obese, then losing 20% of your body weight or more may increase your HDL levels. Regular exercise has also been shown to modestly improve HDL levels. Generally speaking, a level of 50 mg/dL or higher is thought to be protective against cardiovascular disease. The ratio of LDL to HDL cholesterol has been shown to be a good indicator of heart disease risk. Let’s say that you had the minimum levels of LDL and HDL thought to be protective. For LDL cholesterol, that would be 100 mg/dL. For HDL cholesterol, that would be 40 mg/dL. The ratio would then be 100/40 = 2.5. For this reason, a ratio of 2.5 or less is considered to be

indicative of a low cardiovascular risk. Anything below that is desirable. If your ratio is above that, then you probably have some work to do. So how does the Mediterranean diet perform when it comes to lowering LDL cholesterol and improving this ratio? As you might expect, since people on the Mediterranean diet consume less saturated fat, they have lower levels of LDL cholesterol. In a significant study done by F. Montserrat, people following the standard Mediterranean diet with large amounts of extra virgin olive oil were compared to people on a Mediterranean diet + nuts and people following the standard low-fat diet recommended by cardiologists. Surprisingly, the low-fat diet barely reduced LDL cholesterol levels. The average reduction was only 2-3 points. So if you entered the stud with an LDL cholesterol level of say 129 mg/dL, following a low-fat diet for six months might drop your level to 127 mg/dL. The amount of reduction is not considered significant. The Mediterranean diet, however, significantly lowers LDL cholesterol over a short time period. Montserrat found that when combined with high amounts of extra virgin olive oil, it could reduce LDL cholesterol by 10 points on average in just three months of dieting. Following the Mediterranean diet with nuts also reduced LDL cholesterol levels, but by only 6.5 points on average. This shows the important role that olive oil can play in maintaining good health. C-Reactive Protein Another, less well-known factor that can indicate your risk of developing heart disease and stroke (and even cancer) is C-Reactive protein or CRP. What this indicates is the overall level of inflammation in the body, so CRP is an inflammatory marker. If you have a high CRP level, 2.0 or above, you are at elevated risk of having a heart attack or stroke. In a short study of the Mediterranean diet as compared to a low-fat diet (lasting three months), the impact of diet on CRP levels was studied. It was found that the Mediterranean diet, when combined with the consumption of large amounts of extra virgin olive oil, could lower CRP levels by up to 1 point. That doesn’t sound like much, but remember a level of 2.0 is considered elevated risk. So a one-point reduction is very significant. On average, it lowered CRP levels by about 0.65 points.

The low-fat diet had no measurable impact on CRP levels. When a Mediterranean diet was studied that used the consumption of nuts in place of extra virgin olive oil, it was found that it actually increased CRP levels by a modest amount. Once again, this confirms the important role that extra virgin olive oil can have on health. This is thought to be due to the anti-inflammatory properties of the monounsaturated fat, The main component of extra virgin olive oil has in the body. Many doctors suggest that you cannot consume too much extra virgin olive oil. In fact, the good news from these studies is that they were done without calorie restriction when the Mediterranean diet was considered. This is one of the reasons that people find the diet easier to follow, as compared to a typical low-fat diet that leaves people feeling less satiated and satisfied. Of course, you don’t want to overdo it on a Mediterranean diet, but you can achieve amazing health results in consuming normal portions of food. Metabolic Syndrome If you have been reading up on health, you have probably come across the term “metabolic syndrome”. Before we get to the impacts of the Mediterranean diet on metabolic syndrome, let’s make sure that we all understand exactly what it is. Metabolic syndrome is actually something that you can understand intuitively. Think of the average middle-aged man, and you can literally visualize metabolic syndrome. One of its obvious characteristics is putting on a lot of belly fat. In many cases, people with metabolic syndrome will put on a large amount of belly fat without getting fat anywhere else. This was once considered a “normal” part of aging, but now it is understood that this is a big indication that your overall health is declining and insignificant risk for many different chronic diseases, mainly heart disease and stroke. As dangerous as belly fat may be, it is only an indicator of problems going on inside the body. Metabolic syndrome is associated with problematic blood markers across the board. As you might guess, it is associated with elevated LDL cholesterol levels and low HDL cholesterol levels. People that have metabolic syndrome typically have HDL levels that are below 40 mg/dL. Many have very low levels, around 30 mg/dL.

There is another type of blood fat that is also associated with an elevated risk of developing heart disease, called triglycerides. People with metabolic syndrome also have elevated triglyceride levels. These things go hand in hand, so if you have elevated triglyceride levels most of the time, you are going to have low HDL levels as well. A triglyceride level of 150 mg/dL or lower is considered to be normal. Desirable levels are 100 mg/dL or lower. One way to compute the risk of heart disease is to computer the ratio of triglycerides to HDL. Using the minimum ratios, so a triglyceride level of 150 mg/dL and an HDL level of 40 mg/dL, the highest ratio that is acceptable is 150/40 = 3.75. So you want your triglyceride to HDL level to be 3.75 or lower. People with metabolic syndrome have high triglyceride levels. The amount of elevation can vary from person to person, but people with metabolic syndrome will usually have levels that are higher than 150 mg/dL, with some people having levels of up to 500 mg/dL or even more. This is not only associated with elevated heart disease risk, but it can put you at risk for developing a condition called pancreatitis, which is an inflamed pancreas that can cause multiple health problems. High triglyceride levels are also associated with the development of type 2 diabetes and high blood sugar levels. Triglycerides are a type of fat in the blood that rises when you consume carbohydrates, and so elevated levels are an indication that your metabolic processes in the body are not working right. Consumption of excessive amounts of alcohol can raise triglyceride levels as well. Metabolic syndrome is also characterized by elevated blood pressure levels. High blood pressure has a very negative impact on health, as it puts a lot of stress on your blood vessels. High blood pressure significantly elevates the risk of having a stroke, increases the risk of heart attack, and also damages small blood vessels that supply the kidneys and other organs. Finally, metabolic syndrome is associated with elevated blood sugar levels. Those with metabolic syndrome are at higher risk of developing type 2 diabetes. In most cases, people with metabolic syndrome have pre-diabetes if they are not already diabetic. Although the stereotype of metabolic syndrome is a middle-aged man, women also develop metabolic syndrome in large numbers.

Metabolic syndrome sets the stage for the development of all the chronic diseases that we are worried about. If you have metabolic syndrome, you are at high risk of developing type 2 diabetes, heart disease, stroke, cancer, and dementia, including Alzheimer’s disease. The good news is that the Mediterranean diet can prevent and even reverse metabolic syndrome. In a year-long study by J. Salas-Salvado, the impact of a Mediterranean diet on metabolic syndrome was directly studied. The prevalence of metabolic syndrome is quite high in middle-aged adults. Among the participants in the Salas-Salvado study, more than 60% already had metabolic syndrome. Once again, two different Mediterranean diet protocols were studied and compared with the low-fat diet that is typically recommended by health professionals. The low-fat diet as shown to have a small but statistically insignificant impact on the prevalence of metabolic syndrome. A Mediterranean diet, combined with large amounts of olive oil consumption, was found to reduce the prevalence of metabolic syndrome by nearly 7% after one year. In this case, consuming nuts with a Mediterranean diet had more impact. In fact, the prevalence of metabolic syndrome was reduced by almost 14% for those who followed the Mediterranean diet and supplemented it with nuts. More study on this is needed, but it appears that this would indicate that a Mediterranean diet with high amounts of extra virgin olive oil and nut consumption would be the best overall approach for getting the best health results. It may be that due to the high fiber content of nuts, people following that version of the diet consume fewer overall calories, and so lose more weight over time. Weight loss can help to reverse metabolic syndrome. Heart Attack The Seven Countries Study effectively demonstrated that the Mediterranean diet was associated with a lower risk of death from cardiovascular disease. However, that was an observational study, and it only included male subjects. More recent research has looked at the incidence of heart attack, including having a heart attack but surviving and death from a heart attack. More recent studies have also included women subjects as well as men. One of the most significant studies in the past two decades was a large fiveyear study done by M. De Lorgeril. In this study, several hundred men and women who had suffered a previous heart attack were studied. They were

divided into two groups, one group followed a Mediterranean diet that was supplemented with omega-3 fats, and the other group followed a low-fat diet. It was found that following the Mediterranean diet with omega-3 supplementation reduced the incidence of a second heart attack by 72%. This study was encouraging, but it was limited to people who had already suffered a heart attack, and complicated by the fact that study participants supplemented their diets with omega-3. Of course, you could do that naturally by consuming fatty fish at least twice a week as a part of your Mediterranean diet. However, there have been many studies of people who have not yet suffered a heart attack. One study, led by the National Heart, Lung, and Blood Institute in the United States, studied some 25,000 women to determine the impact of a Mediterranean diet on the incidence of a first heart attack. They found that following a Mediterranean diet reduced the risk of having a heart attack by 25%.

Chapter 7 Adopting a Mediterranean Style Diet

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se the foods more focused on plants. Eating more plant-based foods is one of the main components of the Mediterranean diet. These types of foods will make up the majority of your diet.

Foods based on plants include a wide variety of foods— some high in protein, fiber, and many vitamins and minerals. Most of all eat: fruits, vegetables, whole grains, nuts, peas, beans, lentils... At each meal and snack you should include one or more of those food groups. In the Mediterranean diet nuts and seeds are especially common. These contain a large amount of protein, minerals, and heart-healthy fats. Include 1–2 table cubits per serving (14.8–29.6 ml). Citrus fruits are another prevalent plant-based food in the Mediterranean diet. Lemons, limes, oranges, and grapefruits have large amounts of vitamin C, a potent antioxidant that has been shown. Replace butter with heart-sanctioning oils. Another trademark of the Mediterranean diet is the use of a great deal of olive oil. It is used for cooking as well as dressing up various foods. Butter is a less nutritious choice than olive oil, since it is very high in saturated fat. Some studies have linked higher saturated fat levels to heart disease. On the other side, olive oil is thought to be a superior and more nutritious type of fat. It is very rich in monounsaturated fats that have been linked with reduced heart disease risk. While olive oil is a healthier fat option, it is still fat, and should be weighed when you use it. One serving is one tablespoon and the portions should be limited to two or three per day. Red meat limit. Red meat consumption in the US is higher than in a lot of other countries. The Mediterranean diet generally only occasionally includes red meat — perhaps once or twice a month.

Red meat was associated with a range of adverse health effects when eaten in large quantities (such as heart disease and diabetes). A study recently found that high amounts of red meat are associated with a shortened life span. Substituting other sources of protein (such as tofu, rice, nuts, or eggs) was associated with a reduced risk of heart disease and diabetes. Include products made with low-fat dairy. The dairy products are another great source of protein found in the Mediterranean diet. During the day throw in a serving or two of them. Low-fat dairy contains a lot of protein but there are also high amounts of calcium, vitamin D and potassium in these foods. Yogurt, cheeses, milk or cottage cheese may be included in dairy products. Measure the proper serving of dairy foods. Attach 1/2 cup yogurt, 1 oz cheese, or 6 oz low-fat milk to taste. At least eat fish twice a week. The Mediterranean diet also stresses the consumption of fish and shellfish, in addition to eating several different sources of plant-based proteins. Most diets in the Mediterranean style recommend eating at least twice a week fish or shellfish. Include dinner with a 3-4 oz serving of fish or shellfish. Many shellfish and fish are larger in omega-3 fats. A particular type of fat was associated with a reduced risk of heart disease, a reduction in blood pressure, cholesterol and triglyceride. All seafood is a great choice and particularly high in heart-healthy fats are fish such as salmon, tuna, mackerel, and sardines. Salt increases the risk of hypertension which can lead to heart disease or stroke. Herbs have no adverse effects, and are useful in the diet. Basil: This herb is very rich in essential oils and phenolic compounds that have anti-inflammatory properties and can relieve chronic inflammation such as arthritis. It is also rich in beta-carotene, lutein and vitamin A, which protect the body in an exceptional way against free radicals. Marjoram: This plant was used for a wide range of ailments including colds, symptoms of menopause relief, cramps of the stomach and gas.

Oregano: This herb was associated with reducing disorders of the respiratory tract, GI disorders, PMS symptoms, and urinary tract infections. It is also high in fatty acids such as magnesium, dietary fiber, calcium, manganese, vitamin c, A and omega-3. Peregrine: This common herb was thought to help prevent cancer, diabetes and improve the health of bones. It also contains high quantities of vitamins A, K, and C. Mint: This plant can help with digestion, alleviate seasonal allergies and prevent Rosemary: The herb will improve the immune system and aid with digestion. It has anti-inflammatory properties that can decrease the severity of asthma attacks and increase blood flow to your brain, which can enhance cognitive problems. Garlic: This spice has been involved in numerous health benefits such as the lower risk of heart disease and artery hardening, reducing high cholesterol, lowering the risk of heart attack and lowering the risk of high blood pressure. Indulge in a glass of wine. In addition to raising your HDL (the "healthy" cholesterol), and preserving your coronary arteries, drinking wine in moderation will reduce your chances of developing cardiovascular diseases. Several research studies have shown that the right amounts of wine consumption— one glass (5 oz) or less per day— have its benefits. Wine helps dilate the arteries and increase blood flow within your body. Wine phenols also aid in reducing bad cholesterol. When you drink alcohol, try drinking one 5-ounce glass of wine per day. Eat smaller portions. The portions that are usually served in the US are much greater than required. Large large portions, when consumed, can lead to excess calorie intake, weight gain and obesity. Measure portions of all groceries. To stay on track, you can use a food scale, or weigh cups. Guessing or "eye-balling" portions usually results in larger portions than is required. Exercise regularly. People are far more involved in the countries bordering the Mediterranean than in the US. Their increased level of activity is partly

the reason why they consider their lifestyle very healthy. Physical activity has been associated with many health benefits, including increased levels of high-density lipoprotein (HDL or "healthy" cholesterol), decreased levels of triglycerides, decreased risk of diabetes and high blood pressure, enhanced arthritis-related pain, and decreased cancer rates. Seek to do aerobic exercise of moderate intensity at least for 30 minutes during each session five days a week. This will help you meet the US minimum physical activity requirement of 150 minutes per week. Take up walking, running, cycling, swimming, and hiking to get aerobic exercise. Include two to three days of 20-minute strength training every week. You should also try pilates or yoga that will help build your strength and flexibility. Walk and move more throughout the day. People living in the Mediterranean are taking part in more leisure practices compared to people living in the US. It has been shown that being more active over the day has similar benefits to aerobic activity. Lifestyle practice is the activity that you embed in your daily routine. Taking the stairs, for example, or mopping down the concrete, are called lifestyle behaviors. Throughout their day's Mediterranean people tend to have more activity in the lifestyle. For instance, we're cycling to and from destinations, or riding a bike instead. Involvement is an essential part of your daily routine. Think of your day, the schedule for your work and the whole week. Where can you put in more movement or more steps? Can you ride a motorcycle to work? Can you go to the drugstore or grocery store? You should take the stairs instead of the lift? Try to incorporate more moves into your day. Eat mindfully. Another feature of a Mediterranean diet and lifestyle is that they usually eat more carefully compared to the American hustle and bustle. Conscious eating can help eat less, enjoy eating more and even help you lose weight. It's a way to eat carefully. It's a way to eat that makes you more aware of what kind of food you consume, how much you eat and how easily you eat.

Manage stress. Chronic lifestyle stress can be tough to deal with. Studies have shown, however, that people living in Mediterranean countries can deal with stress better and suffer less from heart disease. Try to tackle as much tension as possible. Try to listen to music, exercise, meditate, do yoga, or converse with a friend or family member. When stress management is too complicated, or if you are unsure how to deal with stress, see a life coach or therapist for additional assistance. When talking about the Mediterranean diet, the evolution of the human species over the centuries must be taken into account, which has brought about many changes both in their way of life and in their relationship with the rest of the species, as well as in the transformation of their diet reflected in changes in food depending on geographical areas. In human history there has been a long transition from prehistoric hunters and gatherers to the present day. Throughout post-industrialized societies, major changes have occurred which are also reflected in the diet and nature of human nutrition. In different cultures it is possible to recognize certain features that make their diet a lifestyle. This is done with the popular Mediterranean diet, a diet that combines various ingredients from local agriculture through recipes and special methods of healthy cooking. Instead of a food program, the popular and world-famous Mediterranean diet is a cultural heritage that encourages you to lead a healthy lifestyle consisting of a variety of ingredients used to prepare recipes focused on exercise in seasonal, natural, and local items with moderate physical activity. As its name suggests, this diet is born in the villages of the Mediterranean basin, transmitted from generation to generation for centuries and changing and incorporating new techniques of food and cultivation according to the geographical location of these populations. The Mediterranean Diet's basic ingredients make up a perfect "wheat-vineolive" triangle to which vegetables, legumes, fruits, fish, cheeses, and nuts are added and olive oil is the main source of fats. The Mediterranean Diet offers enough macronutrients to the body through a healthy and varied diet plan.

Chapter 8 Preparing for Your Mediterranean Diet Frequently Asked Questions about the Mediterranean Diet •How much weight will I lose on the Mediterranean diet?

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eight loss is entirely a person-to-person case, because age, weight, height, activity level, and historical eating patterns all play an important role. However, on the Mediterranean diet, you will find that you lose weight faster than most diets simply because it’s so easy to follow. During the first week, you should expect to see a drop in and around five pounds, but this won’t last – it’s just your water weight. After the first week, you should expect to healthily lose around one to two pounds per week. •Can I drink alcohol on the Mediterranean diet? •As long as it’s only red wine! The Mediterranean diet has long been an advocate of a glass of red with dinner, and it’s entirely right about the incredible health benefits that this habit can have. Red wine is packed with antioxidants that will keep you looking young, help your blood clot properly, and lower your blood pressure. You should however stay away from any alcohol that isn’t red wine – most liquors and spirits contain tons of carbohydrate sugars which will sabotage your weight loss before you can even celebrate your new figure. •All this olive oil is wreaking havoc on my digestion – how can I find my balance again? •Olive oil is known to be one of the world’s oldest home-grown methods of relieving constipation – but that can backfire when your body isn’t used to consuming it all the time and you suddenly begin a diet that’s riddled with it. If you start to experience lose bowels throughout the first few days or weeks of your Mediterranean diet, not to worry. A simple adjustment in your macronutrients will you have back on track in no time. To handle difficult digestive distress, you’ll want to up your protein concentration while also decreasing the smallest bit of your fat concentration. If you can

get your hands of dietary fiber, you should also start trying to regulate your daily fiber intake in order to help your digestive system stay clean and clear. If you’ve found that your digestion has gone the opposite way, you can also use olive oil to clear out any blockages you might be incurring from a digestive tract that isn’t used to eating vegetables. Eight tablespoons down the throat in less than fifteen minutes will clear you right out. Finally, make sure to eat a regular amount of daily yogurt that contains probiotics – or take an over-the counter probiotic supplement daily instead. Probiotics help to feed your gut microbiome so that your digestion can go off without a hitch. •Do I need to count my calories on the Mediterranean diet? •Counting your calories is one of the only sure-fire scientific ways to make sure you lose weight when you’re dieting. While the Mediterranean diet doesn’t require you to count your calories, if you’re really looking to slim down quickly, you should absolutely take advantage of a healthy calorie deficit. On average, the healthy rate of weight loss for an adult person is one to two pounds per week. One pound of fat weighs around thirty-five hundred calories, which means whatever your dietary requirements are in terms of calories, you will need to give up around thirty-five hundred to four thousand calories per week. This on average only equals about five hundred calories per day, so don't get too concerned that you will go hungry. •I just started the Mediterranean diet and I feel fatigued and weak? •You might experience energy shifts at the beginning of any new eating regime, especially one that places an emphasis on a high concentration of healthy fats and a low concentration of carbohydrates. The Mediterranean diet focuses on eating natural fruits and vegetables, lean proteins, unrefined grains, and nuts and legumes. When you eat only healthy ingredients after years of processed sugars and overeating, your body is going to have to adjust down to a different level of nutrition. However, once your metabolism *does* adjust to the Mediterranean diet, you will find that your weakness and fatigue has been replaced by strength and extra energy. That being said, if you’re feeling at all under the weather for more than three days at start of your Mediterranean diet, you should stop immediately and consult a doctor.

•Can you eat a vegan version of the Mediterranean diet? •Veganism isn’t just a popular style of dieting for weight loss – in fact, it’s one of the most popular ways to exercise environmental activism and stay healthy all at the same time. You can absolutely incorporate your veganism into the Mediterranean diet – at almost no extra time or effort. Because the Mediterranean diet already relies so heavily on vegetables and fruits, you will be predisposed to only come into contact with meat rarely. The only real conflicts come with the fish and poultry section, as well as in the dairy category. However, both of these are easy areas to eliminate without damaging your overall balance of macronutrients. You might have to eat a few more handfuls of nuts and take a few more vitamins, but the Mediterranean diet is a great foundation to build off of if you’re looking for a lifestyle diet that can exclude all animal products. •Is the Mediterranean diet expensive? •One of the most common critiques of modern diets is that they employ ingredients that the regular accessible grocery store simply isn’t going to have. When you take on a diet that requires you to order ingredients online or travel to a specialty store, that diet isn’t providing you with a sustainable long term solution. The Mediterranean diet was actually known in Italy as “the poor man’s diet” because of the ease with which someone could procure the ingredients if they wanted to. Your financial commitment to should never stop you from eating the way you want and participating in a diet that can change your life. And luckily with the Mediterranean diet, it won’t. Whole grains, fresh vegetables, canned beans and vegetables, as well as bulk frozen proteins and frozen vegetables can easily be turned into a delicious Spanish feast – all you need is a little creativity. •I just started the Mediterranean diet and I am hungry all the time! What do I do? •Our bodies are incredibly complicated, and sometimes when you’re hungry, you’re not actually hungry. Oftentimes dieters who experience intense hunger pangs at the beginning of a diet are just thirsty. Your hypothalamus controls both, and so it makes sense as to why your wires get crossed sometimes. If drinking more water doesn’t seem to alleviate your hunger pangs, unfortunately, you might just have to wait it out. Hunger pangs during the first week of a new diet are fairly normal, particularly if

you’ve been known to overeat in the past. Our stomachs can grow and shrink based on how much food they’re used to having to fit, and a stomach that’s stretched far past its capacity will likely fold in on itself and touch quicker than a smaller stomach. Your hunger pangs are often the result of a folded and bent stomach lining, whereas satisfaction comes when your stomach is stretched. You might have to be patient and power through the first week of hunger pangs in order to allow your stomach the time it needs to shrink. Brush your teeth whenever you feel hungry as a means of combatting more intense bouts of cramping. •How long does the Mediterranean diet last? •The rule of thumb when it comes to deciding whether or not a diet is working for you is to put it into practice for one month. If after one month, things aren’t really progressing the way that you’d like, you can return to your historical eating patterns. That being said, the Mediterranean diet isn’t necessarily designed like other diets – meaning that there isn’t really a set start and end time. The Mediterranean diet is meant to be a lifestyle, and not a simple fad that you try out occasionally for kicks. When you adopt the Mediterranean diet, you choose to adopt a social lifestyle that places emphasis on family time, conversation, healthy eating, and exercise. This style of diet is often much better practiced for long periods of time, and you shouldn’t be surprised if you find yourself actually wanting to keep going. •How does the Mediterranean diet compare to other diets? •Although the Mediterranean diet is technically a diet, you should think of eating in the style of the Mediterranean more like a lifestyle. The Mediterranean diet isn’t nearly as restrictive as many of the diets out there, and that is mostly because it’s a diet based around certain regional areas’ styles of eating. Whole countries of people tend not to restrict the same certain things, which means that the Mediterranean diet is much better described as a healthy lifestyle outline instead of as a diet. That being said, you will find that the Mediterranean diet does therefore leave you more room to make mistakes – so you have to make sure that you’re taking on the responsibility of wading through all the flexible options in order to decide what’s best for your body. •Do you work out on the Mediterranean diet?

•Absolutely. When you look at the Mediterranean diet food pyramid, you should notice that the last tier contains dinners with friends and family, conversation during mealtimes, and daily walking or exercise. The Mediterranean diet lifestyle is all about sustainability – and keeping you healthy for the rest of your life. The daily recommended amount of exercise for an adult in the United States is thirty minute with an elevated heart rate. You can achieve this by taking walks, which is the way in which the Mediterranean diet recommends you exercise. However, you can also substitute in any of your own personalized gym routines in order to customize your Mediterranean diet. Any sort of exercise works, as long as you’re exercising. •Why is it called the Mediterranean diet? •The Mediterranean diet was named after the regions from which the dishes and ingredients naturally come from – France, Italy, Greece, Spain, Egypt, and Morocco along the banks of the Mediterranean Sea. More than that, however, the Mediterranean diet was named to bring to mind the culture of the Mediterranean – one that values exercise and health and well-being just as much as family time and social engagements. The Mediterranean diet is a lifestyle diet, one modelled off the Mediterranean regions because of their scientifically baffling good health, and good spirits! •Are the Mediterranean diet and the keto diet the same? •Although technically they are two separate diets with distinctly separate goals, the Mediterranean diet and the keto diet are often talked about alongside one another because they work off of the same basic scientific principles. While the Mediterranean diet tends to limit your carbohydrates because they’re refined and not the healthiest of options, the keto diet limits almost all of your carbohydrates in order to promote your body to only catabolize fats and oils. When you eat on a keto diet, you have to be very careful about how many carbs you consume per day – which means limiting certain fruits and vegetables as well. Keto diets are based more on a cause and effect cycle, while the Mediterranean diet doesn’t seek to limit foods just so that you can lose weight. Both diets do take on a low carb and high fat approach, but the keto diet it should be noted is not designed to be integrated into your life for a long time. Keto diets are fairly rigorous, and will definitely make huge changes to your currently living style that you might not like. Choosing to eat a Mediterranean diet will land you right in

the middle between a diet that’s really too extreme to be sustainable and a diet that is literally modelled off of how certain cultures have lived for centuries. •How do I know which cooking oil to use for what meals? •When you eat only healthy fats and oils on the Mediterranean diet, you might start to notice that there are more than a few naturally derived, healthy oils that you can cook with. While the most popular of these oils is, obviously, olive oil, canola oil, avocado oil, sesame oil, and coconut oil are all great alternatives for cooking ingredients. Olive is delicious, and extravirgin olive oil is one of the healthiest and purest oils you can find. However, you can also use canola oil – even though it tends to be processed a little bit, it’s still generally healthy for you. Avocado oil and sesame oil are both incredibly high in healthy fats, but unfortunately, they have very low smoke points. This means that these two oils tend to burn up, and turn black, before you can create that golden cooking crisp. You should stick to using olive oil and canola oil for entrees that require a higher temperature, but definitely play around with medium to low heat to get delicious fat boost from new cooking oils. The only things you’re going to want to avoid are coconut butters as well as real animal butters. •Are you allowed to drink smoothies on the Mediterranean diet? •The Mediterranean diet can become a little nuanced in its guidelines when you consider how many carbohydrate sugars can sometimes be present in healthy ingredients like fruit. If you want to eat more fruit that you’re typically recommended to on the Mediterranean diet, you will want to make sure that you aren’t throwing off the balance of carbohydrate sugars compared to your healthy fats and oils and proteins. For smoothie lovers and fruit lovers, you should aim to use smoothies as meal replacements only in the morning for breakfast. Smoothies contain a high concentration of sugar, as do smoothie bowls and many of the popular fruit and chia breakfast puddings you see on Pinterest. If you consume your sugars in the morning, however, you can utilize your time during the rest of the day burning them off. If you want to maximize your weight loss, however, you should stick to eating fruits on the Mediterranean diet like you eat nuts – in small handfuls throughout the day as a snack. •Can you eat meat on the Mediterranean diet?

•While you are allowed to eat lean proteins and meats on the Mediterranean diet, you should be cautious when it comes to red meats like steak, beef, and lamb. Most of the recommendations for meats on the Mediterranean diet are fishes and poultry, sticking with chicken breasts that are high in proteins and white fish fillets that aren’t too big as too gather mercury. While bacon is a common high fat food found on low carbohydrate diets, the Mediterranean diet limits your intake of anything red that might introduce bad low-density lipoprotein cholesterol into your system. •Do I HAVE to drink red wine on the Mediterranean diet? •Since the Mediterranean diet tends to focus more on sustainability for your personal lifestyle, there is absolutely no reason you should feel the need to force yourself to drink wine. Although one glass of red wine per night on the Mediterranean diet is very healthy for you, you can find similar antioxidants other places if you aren’t the type to enjoy drinking. One of the reasons that the Mediterranean diet recommends a glass of red wine with dinner is to place an emphasis on relaxing, slowing down, and unwinding with loved ones at the end of the day. You can enact that same practice without having to drink, and you will be more likely to stick to a version of the Mediterranean diet that works well with your lifestyle. •Can you eat cheese when you’re on the Mediterranean diet? •Many of the dishes in the cuisines of Italy, Spain, and Greece wouldn’t be the same without delicious dairy cheeses – and you should feel totally free to eat plenty of cheese while you’re eating on the Mediterranean diet. Some of the most popular cheeses that are traditional to Mediterranean style cooking are parmesan, pecorino, feta, brie, mozzarella, ricotta, and cottage cheese. Any and all of these cheeses go great with your Mediterranean diet, but you should be careful to make sure you aren’t exceeding more than your regular daily allowance. •How can I fill myself up when I’m hungry but already close to my calorie limit? •While you’re eating on the Mediterranean diet, you might notice that it’s hard to fill yourself up sometimes if you don’t have any fiber to slow down your digestion. One of the best ways to stave off hunger pangs and cravings during your Mediterranean diet is to simply always double your portion of vegetables, and half your portion of carbs. Once you’ve done this, you will

find that you stay fuller for longer with less of a caloric hit to your daily intake. •Am I going to gain fat on the Mediterranean diet? •Although you’re going to be eating plenty of healthy fats and oils throughout your journey on the Mediterranean diet, surprisingly, your body shouldn’t actually gain any more fat. When you re-train your metabolism to break down fats and oils for energy instead of glucose sugars, your body can turn what normally would be flushed out without a second though into a nuclear reactor of energy. Fueling your body with healthy fats and oils can increase your energy levels up to three times, while stimulating the lowering of your bad cholesterol, breaking down the difficult plaque in your arteries, and helping your regulate your blood sugar more easily. On the Mediterranean diet, you can expect to eat fat almost constantly – and lose pounds just as efficiently.

Chapter 9 Tips of Healthy Eaters

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here is no proper nutrition that is equally suitable for everyone. Proper, healthy eating must be individual, as it depends on:

• The state of health and digestive power of the intestines (the prevalence of rotting or fermentation processes in the intestine, the degree of breakdown by intestinal fungi, etc.). • The nature of diseases that require clinical nutrition (diabetes, overweight, gout, food allergies, coronary heart disease, etc.). • The level of physical exertion (the Germans have an instructive proverb: “What the blacksmith will endure will tear the tailor apart”). • From religious, moral and ethical standards (for example, a ban on the consumption of certain types of products). The criterion for proper nutrition is not a table of calories, fats, carbohydrates, but one’s own organism, which promptly signals the quality of nutrition, and a feeling of health (or ill health). How the process of digestion then proceeds depends not only on what we eat—but also on how we eat. Therefore, the famous aphorism will be more accurate in the following edition: "Man is what he eats and how." Digestive problems for many people arise solely from a low food culture. Before you understand the essence of the foregoing, answer yourself honestly to the following questions. 1.Are you always in a hurry while eating and swallowing food as soon as possible? 2.Do you have a habit of reading or talking while eating? 3.If you are already full and something is left on the plate, do you eat everything up to the last crumb? 4.Do you often snack between meals? 5.Do you drink with meals so that the food slips into the stomach better?

6.Which drinks do you prefer: coffee, black tea, beer, lemonade, coke? How much do you drink during the day? 7.What is your most hearty meal: breakfast, lunch or dinner? If the evening, then why: is it that throughout the day you do not have enough time? 8.Do you often sit down at the table in a state of fatigue? 9.Do you like to indulge yourself with sweets, chips or a can of beer/cola while watching TV in the evening? If you answered at least two of nine questions in the affirmative, then it’s just the right time to take care of your health without delaying it! In addition, the best thing is to follow the rules of healthy eating. Numerous observations have allowed me to understand that a person’s well-being can be significantly improved thanks to a proper nutritional culture. Proper eating techniques are a prerequisite for proper food splitting. Under this condition, the digestive organs are able to work better for the proper assimilation of food. 1. Fatigue – The Enemy of Digestion If you are tired, then your digestive system is also tired. Therefore, never sit down at a table in a state of fatigue. Spare the metabolism—move the meal for a while and relax. 2. Do Not Eat If You Are Not Hungry Always eat “on-demand”, that is, if you feel hungry, and never—on schedule: that the time for food has arrived. If you do not want to eat for a long time, then relax: the lack of appetite is a protective reaction of the body that protects it from overload. In addition, overload can be a stomach filled with the previous meal or more important tasks that the body should concentrate on and give energy to there. This happens, in particular, in diseases when the body needs to mobilize forces to activate protective resources, heal wounds or eliminate inflammation foci. 3. You Need to Tune into the Meal Never sit at a table in a frightened, irritated, embittered, or in a sad state, otherwise, your digestive organs will not be able to tune in to normal work. To prepare for the meal a recommended 10–15-minute relaxation is necessary in order to throw off worries, troubles, and find a calm state

whenever possible. Before eating! Otherwise, all the subsequent will turn into jamming of negative emotions and is fraught with a clear violation of the process of assimilation and processing of food, being overweight in the near future after such meals "with tears in their eyes." If you have problems with digestion, it is a good idea to put a warm heating pad on your stomach for the time of relaxation. Warm the hands and feet if necessary. 4. Go Without Snacking Try to dispense with the three main meals, refraining from numerous small snacks between them. Additional portions of food between meals—it is, in fact, a bomb for the mechanism of digestion. Entering a stomach that has not yet been completely freed from food, portions of food inevitably undergo fermentation or rotting. In this rule, however, there is one exception. Some cannot adhere to two, three meals a day for medical recommendations, and they are recommended to the so-called split meals, such as five meals. This mode is less burdening the digestive organs, creates conditions for better absorption of nutrients and, as scientific studies have proven, prevents excess weight. 5. Chew Thoroughly! The recommendation to chew food thoroughly, so that it reaches a semiliquid or liquid state, most often causes a scornful smile to others—and in vain! During chewing in the mouth there is a very important stage of preparing food, on which the quality of the entire digestive apparatus depends. It is not by chance that the old proverb says, “It is well chewed— half digested!” You did not know? It is necessary to eat slowly, making 30–50 (gradually the norm itself develops) chewing acts with each piece of food, during which the tongue should work actively at the same time, taking care of good wetting of the food gruel with saliva. The amylase enzymes contained in saliva already in the oral cavity break down carbohydrates, making them easily digestible. For example, if you chew a small piece of bread for a very long time and thoroughly, thoroughly wetting it with saliva, then after a while you will feel a sweet taste in your mouth! From where? Yes, it is nothing but a

consequence of the splitting of carbohydrates by amylases into sugar elements. Thorough chewing allows you not only to feel the taste of the food more brightly but, very importantly, it has a sparing effect on the digestive system. The surface of particles of well-chewed food is much larger than the surface of hastily swallowed pieces, which cardinally facilitates the work of digestive enzymes and relieves the digestive organs of large volumes. It is not by chance that they say that solid food should be drunk, and liquid food should be chewed! Do not miss your only chance to consciously influence through chewing on digestion! This opportunity nature gives a person only at the first 7 centimeters of the digestive tract, counting from the lips, then the whole process of digestion occurs automatically, and we no longer have the opportunity to influence it. If it would be a desire to master the proper technique of food, it will not be so difficult. My own experience shows that the development of thorough chewing skills is much simple and yet effective. 6. When I Eat, I Am Deaf and Dumb Not only is the so-called civilized food, customary in everyday life, improperly prepared, but it is also often absorbed in a hurry, badly chewed and insufficiently mixed with saliva. However, since digestion begins in the mouth, such food enters the stomach insufficiently prepared, as a result of which it is worse digested and absorbed. Therefore, eat calmly, without haste, without any distractions. In addition, in order to fully concentrate on the process of eating and getting pleasure from it, it takes time. If you do not have time to eat by the rules, it is better to just drink water and refuse food. Usually, after a family dinner, it is customary, to sum up the results of the passing day, delve into reading newspapers, look through (listen to) reports of disasters in the news program, or simply have a lively conversation with family members. Do not do this! In such conditions, you will never be able to thoroughly process the food still in your mouth, your mood for a meal will depend on the headlines, messages from the TV presenter and the household, and greedily, uncontrollably swallowed food will not give the correct signal of saturation. Overloading the digestive apparatus is

inevitable. So overweight and chronic disorders of the digestive system creep in unnoticed. During the meal, maintain a calm atmosphere, no rush and no stress from the outside (or in the shower). Ideally, during a meal, you should stop reading, watching TV, exciting conversations, or even more quarrels. Remember the rule that our grandmothers used to say to us, "When I eat, I am deaf and dumb." Once again, it takes time to eat! Why and in the name of what should you give up the pleasure that is important for health? Set this question in front of you and give the pros and cons. This will solve the problem of organizing a competent nutrition process. 7. Drink a Lot, but Not While Eating Some people believe that by helping food slip into the stomach by drinking while eating, they improve the digestive process. In fact, pieces of food, not chewed enough, quickly leave the mouth. In addition, drinking with food dilutes digestive juices and reduces the concentration of enzymes contained in them. All of these factors significantly impair digestion. Therefore, it is better to drink at least half an hour before meals, which among other things will dull the feeling of hunger; or no earlier than a half-hour after the meal. 8. Do Not Eat Raw Vegetable Food in the Evening The small intestine, in which food processing takes place to a state that allows nutrients to be absorbed into the blood, shows its maximum performance in the morning, at noon, and in the first hours of the afternoon. If in the morning, you eat fruits or berries of the same species on an empty stomach, they will leave the stomach. After that, you can calmly have breakfast without fear of problems with fermentation. Eat raw salad, also if possible from one type of vegetables (cucumbers and tomatoes are not friends!). Things are different if you eat fruit or raw vegetables in the evening. The digestive function of the small intestine at this time is low, so most of its contents pass into the large intestine in an unprocessed form. Intestinal bacteria, in turn, are not in a position to properly treat the surging in abundance, which is why the digestion of food is inevitable. During the fermentation of carbohydrates, a large amount of gases are formed, which,

without being absorbed into the blood, cause flatulence. The intestine is strongly strained, its blood supply deteriorates, and the inevitable deterioration of the nutrition of intestinal cells occurs. If you want to go on a vegan diet, you need to think very well about everything. The problem of fermenting raw foods can serve as a graphic example of how essentially alkaline foods can form acids in the body as a result of their improper use. To avoid undesirable consequences, raw plant foods and fruits should be eaten no later than 15:00–16:00 hours. 9. A Late Meal is Dangerous to Health! I'll start with a warning: a heavy dinner is much more harmful than a light meal for lunch! Late in the evening, moreover, for example, having refueled with carbohydrates, which are “happy” to immediately begin to ferment, raw food, as well as lemonade or stronger, you throw a very heavy weight into the stomach, which remains there for a long time. After the “incubation period”, which is about 2 hours at the temperature in the “incubator” at +37 ° C, the digestive organs begin to decompose and absorb this little appetizing mixture. During the night during the decomposition of food due to the processes of fermentation, rotting poisons are formed, passing into the blood—and this, instead of the vital substances that the food contained! The culminating moment comes in the morning. Tired and frustrated, you get up with a heavy head, experiencing not only a lack of appetite but also aversion to any food. After a good dinner eaten the night before, your body and spirit need a long swing. Before lunch, and even longer, your liver is busy splitting poisons, so that a light appetite will visit you only in the afternoon. A true feeling of hunger is likely to erupt in the evening. Here it is, a real pleasure—a late meal! The vicious circle closes again and again, and the consequences are more and more aggravated: flatulence, feeling of heaviness, acid belching, (due to internal causes) formation of alcohol and of course sleep disturbance! The intestine goes to sleep with problems, and wakes up with even more! After a while, you notice a weight gain, although you shouldn’t be surprised. In order to fully work, your body must also be able to rest; therefore the wise nature has reduced all its functions to the maximum in the evening and especially at night. That is, everything that you eat in the evening is not converted into energy, necessary for the normal functioning of the body, but

is deposited in the fat depots as an energy reserve. However, this is only at a late and hearty dinner. If in the mornings, people are offended by your grumbling, try to figure out whether the reason for your morning resentment lies with everyone and everything or in your wrong attitude to food, that is, are you eating enough in the evening? After all, the consequences of a late meal are reflected not only in the physical condition but also in the human psyche. I think many will be interested in the result of the next study. It was found that when a person eats the entire daily ration in the morning, the weight remains stable or even decreases. This is due to increased metabolism compared to the food eaten at lunchtime so that it is much better assimilation. However, if the same amount of food is eaten only in the evening, the person’s weight inevitably increases. If you have a weight problem, you can take one sure step to reduce it: refuse late meals! In addition, this is despite the fact that during the day it is not necessary to eat less per gram or reduce the number of calories in the diet. Therefore, dinner should be as light as possible and should be no later than 18:00-19:00 hours. If you are then going to stay in the active state for two hours, or better, three, then the digestive system will have time to process the food before retiring. Those who work for a long time in the evenings and usually eat between 20:00-22:00 hours, there is a reason to rebuild their evening routine and arrange a break for dinner at about 18 o'clock. 10. Align Your Meal with the Needs of the Body Everyone has their own, although not always constant, daily routine. Depending on the assortment and the amount of food absorbed during the meal, the duration of its stay in the stomach is 4.5-6 hours. These are the average control figures, which should be guided in the organization of the intervals between the main meals. In any case, it is recommended to start a new meal after the stomach has completely got rid of the previous portion of food. In addition, given the fact that dinner should end no later than 19.00, some can get by with two meals. Patients with diabetes mellitus and a category of people with impaired digestion should take small portions of food more than three times a day. If for one reason or another it is more comfortable for you to take several

small meals than 2-3 normal ones, and then make sure that they are really small in size and are formed from the correct set of foods.

Chapter 10 The Mediterranean Way of Life

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he healthy Mediterranean way of life is all about eating balanced foods rich in vitamins, minerals, antioxidants, and healthy fatty acids. However, the Mediterranean diet is just one aspect of it. The Mediterranean way of life calls for regular physical exercise, plenty of rest, healthy social interaction, and fun. Balancing all these aspects was the secret of good health of the Mediterranean folk back in the day. However, only the Mediterranean diet is the primary focus of this book, and we will spend most of our time talking about just that. Eat Healthy Fats The Mediterranean diet is by no means a low-fat diet, but the fat that is included in this diet is considered healthy for the body, and the heart in particular. Remember: not all fats are created equal. Certain kinds of fats are healthy, while others do more harm than good. Monosaturated fats and polyunsaturated omega-3 fatty acids, for example, are considered healthy. Omegs-6 polyunsaturated fatty acids and saturated fats are unhealthy, and these unhealthy fats are the ones primarily present in most of the common food worldwide. The United States, for example, absolutely loves saturated fats. According to a survey, saturated fats constitute 11% of the total calories of an average American, which is a very high number compared an average Mediterranean resident, who consumes less than 8% of his/her calories through saturated fat. So, if you wish to switch to the healthy Mediterranean way of life, the first thing to do is change the oils you consume. Eliminating fats like butter and lard in favour of healthier oils like olive oil would be the place to start. Consume Dairy in Moderation We all love cheese. Dairy products are delicious, nutritious, and great sources of calcium, and should be consumed in moderation if you’re following the Mediterranean diet. It is usually a good idea to consume two to three servings of full-fat dairy products in a single day, where one serving can mean an 8-ounce glass of milk, or 8 ounces of yogurt, or an ounce of cheese.

Consume Tons of Plant-Based Foods As we saw in the pyramid, fruits, vegetables, legumes, and whole grains form the basis of the Mediterranean diet. So, it is a good idea to eat five to ten servings of these in a single day, depending on your appetite. Basically, eat as much of these as you want, but don’t overeat. Plant based foods are naturally low in calories, and high in fiber and nutrients. Fresh unprocessed plants are best, so always be on the lookout for the best sources of these around you! Spice Things Up with Fresh Herbs and Spices Fresh herbs and Spices are what make most of the recipes insanely delicious, while also providing health benefits. If you already use these in your daily cooking, more power to you! If not, we got you covered! Consume Seafood Weekly As we’ve talked before, one benefit of living close to the sea is the easy access to seafood. However, seafood holds a lower priority than plant-based foods in the Mediterranean diet, and should be consumed in moderation. If you’re a vegetarian, consider taking fish oil supplements to get those omega-3 fatty acids into your system. Better yet, considering shunning your vegetarianism, and eating seafood to get the vital nourishment only seafood can provide. Consume Meat Monthly Red meat used to be a luxury for the Mediterranean people back in the day. Although not completely off-limits, you should try and reduce your redmeat intake as much as possible. If you absolutely love red meat, consider consuming it no more than two times per month. And even when you do eat it, make sure the serving size of the meat in the dish is small (two to three ounce serving). The main reason to limit meat intake is to limit the amount of unhealthy fats going into your system. As we talked before, saturated fats and omega-6 fatty acids are not good for health, but unfortunately, red meat contains significant quantities of these. As a beef lover myself, I eat a twoounce serving of it per month, and when I do eat it, I make sure there are lots of vegetables on the side to satiate my hunger. Drink Wine!

Love wine? Well, it is your lucky day. Having a glass of wine with dinner is a common practice in the Mediterranean regions. Red wine is especially good for the heart and it is a good idea to consume a glass of red wine twice a week. Excess of everything is bad, and wine is no exception so keep it in check. Also, if you’re already suffering from health conditions, it is a good idea to check with your doctor before introducing wine to your daily diet. Work Your Body Now you don’t have to hit the gym like a maniac to work your body. Walking to your destination instead of driving, taking the stairs instead of the lift, or kneading your own dough can all get the job done. So, be creative and work your body when you can. Better yet, play a sport or just hit the gym like a maniac. You don’t have to, as I said at the start, but it will help… a lot. Enjoy a Big Lunch Lunch was usually the meal of the day when the Mediterranean residents sat with their families and took their time enjoying a big meal. This strengthens social bonds, and relaxes the mind during the most stressful time of the day, when you’re just half done with your work, probably. Have Fun with Friends and Family Just spending a few minutes per day doing something fun with your loved ones is great for de-stressing. Today, we don’t understand the importance of this, and people feel lonely, and in some cases, even depressed. Just doing this one thing has the power to solve a huge chunk of the problems our modern society faces. Be Passionate The Mediterranean people are passionate folk. Living on or close to sunkissed coasts, their passion for life is naturally high. Being passionate about something in life can take you a long way towards health and wellness. Benefits of the Mediterranean Diet Now that we have talked about how you can follow the Mediterranean lifestyle; we should talk in detail about all the benefits you will get to reap if you are successful in doing so. The Diet Fights Free Radicals

In today’s world, we have high exposure to harmful elements like vehicle exhaust, industrial waste, water contaminants, toxic foods, etc. These cause the free radicals in the body to escalate, which then increase the risk of chronic diseases of the heart, or even fatal diseases like cancer! Hence, it is absolutely vital to keep these free radicals in check as much as possible, and the best way of doing so naturally is to eat a diet rich in antioxidants, like the Mediterranean diet. The table below shoes a list of antioxidant-rich foods. Antioxidant Foods Vitamin C Asparagus Broccoli Cantaloupe Cauliflower Grapefruit Green and red bell peppers Guava Lemons Oranges Pineapple Strawberries Spinach, kale, and collard greens Tangerines Tomatoes Vitamin E Mustard greens, Swiss chard, spinach, and turnip and collard greens Almonds Peanuts Sunflower seeds Beta carotene Broccoli

Cantaloupe Carrots Cilantro Kale, spinach, and turnip and collard greens Romaine lettuce The Diet is Rich in Phytochemicals We know that plants are rich in vitamins and minerals, but what few of us know is that they are also loaded with chemicals called phytochemicals. These are healthy chemicals contained in plants that provide numerous health benefits to the body, promote heart health, and help prevent certain types of cancers. Ever wondered why different fruits and vegetables exhibit different colours? The reason is the presence of different phytochemicals. Hence, it is possible to tell what kind of phytochemical a plant-based food contains simply by looking at its colour. Refer to the table below to gain some phytochemical knowledge. Color Health Benefits Foods Blue/purple A lower risk of some cancers; improved memory; and healthy aging Blueberries, eggplants, purple grapes, and plums Green A lower risk of some cancers; healthy vision; and strong bones and teeth Broccoli, green peppers, honeydew melon, kiwi, salad greens, and spinach Red A lower risk of heart disease and of some cancers, and improved memory function Pink watermelon, red bell peppers, and strawberries White A lower risk of heart disease and of some cancers Bananas, garlic, and onions Yellow/orange A lower risk of heart disease and of some cancers; healthy vision; and a stronger immune system Carrots, oranges, yellow and orange bell peppers, and yellow watermelon The Diet is Rich in Vitamin D The human body gets vitamin D from food sources and from exposure to sunlight. The Mediterranean residents have access to both, and hence have good levels of vitamin D. Some attribute their good health to their high

vitamin D levels, and for good reason. Scientific research has demonstrated the numerous health benefits of the vitamin, and a few of these are listed below: •Guards against Osteoporosis •Reduces the risk of certain cancers •Reduces the risk of coronary artery disease •Reduces vulnerability to common infections such as the common flu More Healthy Fats in Your Diet As discussed before, the Mediterranean diet is rich in the healthy monosaturated fats omega-3 polyunsaturated fats, and has lower amounts of unhealthy omega-5 polyunsaturated fats and saturated fats. This has multiple health benefits that include: •A lower risk of heart disease •Enhanced insulin function and blood sugar control •Lower cholesterol levels •Reduced inflammation in the body •Body weight management •Enhanced immune system function •Management of behavioural issues More Fiber in Your Diet It is common knowledge that fiber is great for health. The best sources of fiber are fruits, vegetables, whole grains, and legumes. All of these ingredients are dominant in the Mediterranean diet, and hence by following the Mediterranean diet, you can easily achieve your daily fiber goals. Fiber has multiple benefits for the body, a few of which are listed below: •Helps maintain a healthy gastrointestinal tract by reducing constipation •Decreases total cholesterol and bad cholesterol levels, hence promoting heart health •Reduces the rate at which sugar is absorbed into the blood stream, hence helping maintain healthy blood sugar levels

•Since the body can’t break down fiber for energy, it effectively has zero calories, but still fills up the stomach, hence reducing your calorie intake More Functional Foods in Your Diet Some foods provide specific health benefits other than basic nutritional benefits. These foods are called functional foods, and they are quite common in the Mediterranean diet. The table below shows the best functional foods to always have in your pantry, along with the benefits they provide. Food Benefits Extra-virgin olive oil - Extra-virgin olive oil is loaded with monounsaturated fats and is an excellent source of phytochemicals, including polyphenolic compounds, squalene, and alpha-tocopherol. Health benefits include cardiovascular health, cancer prevention/protection, and immune boosting. Lemons (zest and juice) - Citrus bioflavonoids benefit both cholesterol and triglycerides. Lemon is also dense source of vitamin C and exhibits antiinflammatory properties. Tomatoes and tomato products - Lycopene in tomato products promotes prostate health. Tomato is also a good source of vitamins A and C and carotenoids. Grapes and grape products (such as red wine) - Phytochemicals in grapes, including polyphenols and resveratrol, promote heart health and brain protection. Nuts - Nuts are loaded with monounsaturated fats and vitamin E; they also exhibit anti-inflammatory benefits and cardiovascular protection. Yogurt - Yogurt is a fermented food providing healthy bacteria and healthy fats to your body. Garlic - Garlic contains allicin, a phytochemical to help manage blood pressure. Fresh herbs (parsley, basil, oregano, rosemary, and so on) - Herbs loaded with antioxidants and vitamins; plus, they contain heart-protective phytosterols. Some herbs are frequently used medicinally.

Olives - Olives are fermented foods providing healthy bacteria to the gut, along with heart-healthy omega-3 fatty acids. Fatty fish - Fish are rich in omega-3 fatty acids and help reduce triglycerides and inflammation. Leafy greens - Greens contain phytochemicals such as carotenoids, sulforaphanes, apigenin, and lutein/zeaxanthin. They’re cancer protective, immune boosting, vision protective, and heart healthy. Eggs - Eggs are loaded with vitamin D, lecithin, choline, and lutein/zeaxanthin. Benefits include vision health, brain health, hormone regulation, and bone health. The Diet Includes Plenty of Pro-Biotic Foods The human body is home to trillions of health-promoting microbes. These are commonly called “gut bacteria”. Research has shown that a good balance of healthy bacteria in your system enhances your immune system, promotes digestion, and even helps with weight loss. The Mediterranean diet includes enough of these pro-biotic foods to make sure a healthy balance of these microbes is always maintained. A few of these pro-biotic foods are- cheese, wine yogurt, sourdough bread, and brined foods such as olives, artichokes, peppers, and capers. The Diet is Anti-Diabetes The Mediterranean diet is highly recommended for people with type-2 diabetes because the food in this diet is low on the Glycaemic Index. This index is a measure of how fast the carbohydrates in the food break down. If a food scores high on the index, that means that the food breaks down quickly, and causes a sudden spike in blood sugar. Foods low on this index break down slowly and steadily, providing a steady supply of energy to the body, which is healthy. The Diet is Anti-Aging The Mediterranean diet can help you feel younger, live longer, and look your best! Here’s how the diet accomplishes this: •Anti-Disease: The NIH-AARP Diet and Health Study published in the Archives of Internal Medicine in 2007 discovered that people who closely

followed a Mediterranean-style diet were 12 to 20 percent less probable to die from cancer and all causes. •Anti-Wrinkle: A study published in the Journal of the American College of Nutrition in 2001 discovered that people who followed a diet high in fruits, vegetables, nuts, legumes, and fish exhibited fewer wrinkles on their skin. More research is required on the subject, but you might as well try it out in the meantime. •Smoother skin: The diet is loaded with vitamin C-rich foods, such as oranges, strawberries, and broccoli. These foods lead to higher production of collagen, the skin’s support structure. •Anti-Inflammation: Inflammation is an enemy of your heart health, joints, and skin. The Mediterranean diet is loaded with anti-inflammatory foods such as cold-water fish, walnuts, flaxseeds, and fresh herbs, which can help keep you feeling your best. •Anti-Alzheimer’s: A 2006 study at Columbia University Medical Canter discovered that participants who followed a Mediterranean-style diet had a 40 percent lower risk of Alzheimer’s disease than those who didn’t. •Forever Young Brain: Brain structure changes as you age and can cause problems such as memory loss and dementia. According to a 2015 study published in Neurology, those who followed a Mediterranean diet, and consumed higher amounts of fish and lower amounts of meat, had less brain atrophy (loss of cells), providing better brain function as they grew older. The Diet is Anti-Fat The Mediterranean diet is great if you’re looking to lose some weight. But it is even better if you follow the Mediterranean lifestyle while following the diet too. The overall composition of the diet when coupled with physical activity can work wonders! Planning Your Meals If you’re a beginner and have not yet made the switch to the Mediterranean diet, you will need to identify what changes you need to make to your current diet to make it match closely with the Mediterranean diet. In time, the Mediterranean diet will come to you naturally, but to start off, you will need to plan in advance. You will need to plan your portion sizes, and how often you eat certain foods. The changes are small, but will benefit you in

the long run. In this chapter, we will discuss these changes, and basic meal planning. Importance of Meal Planning Meal planning is all about creating a road map for what you’re going to eat, when you will prepare the food, and what ingredients you will need to buy. It might sound simple, but will save you from a lot of headache, and make your transition to the Mediterranean diet much smoother. Meal planning is vital because: •It enables you to be efficient with your time •It enables you to plan what ingredients you will buy and when, so that when you cook them, they are at their freshest •You don’t have to worry about what to cook multiple times per day. You take care of it in one sitting. •It saves money by reducing food wastage. You cook everything you buy while it is still fresh. Meal Planning Techniques Meal planning is a flexible process, and every person has their unique way of going for it. You will eventually discover how you like to plan your meals, but it would be useful to look at a few templates of the common ways of doing it. •If you like to be moderately thorough and detailed, you can sit down and write what you will eat for breakfast, lunch, and dinner for each day of the week. If you like to munch on snacks from time to time, make sure you write those down too. Make sure the recipes you choose for that week are in season, and you can procure fresh ingredients for the written recipes. •If you like to get all the thinking for the whole month done in a single sitting, you can prepare meal plans for multiple weeks, along with shopping lists that specify what you will buy, and when, in such a way that the ingredients are at their freshest at the time of cooking.

Chapter 11 21 Day Meal Plan Days 1 2

3 4 5 6 7 8 9 10 11 12 13 14

15 16 17 18 19 20 21

Breakfast Morning Sandwiches Quinoa Bowl

Lunch Egg Falafel Bowls With Tahini Sauce Spinach And Egg Scramble With Raspberries Sweet Oatmeal Mediterranean Lettuce Wraps Green Beans And Pressed Tuna Eggs Sandwich Spiced Morning Cauliflower Soup Omelet Rice Pudding Purple Potato Soup Creamy Millet Broccoli Soup Apple Muffins Leeks Soup Mushroom Frittata Cauliflower Lunch Salad Homemade Granola Shrimp Soup Bowl Breakfast Kale Frittata Shrimp Mix

Dinner Mushroom Cheese Soup Parmesan Soap

And Tomato

Merjimek Chicken Leek Soup Meatball Soup

Lemon Lamb Soup Eggplant Soup Lasagna Rolls Tortilla Wraps With Hummus Tomato & Chicken Skillet Seafood Wraps With Avocado Cranberry Granola Spinach And Lentils Carrot Soap Bars Stew Spinach And Berry Sweet Potato Mix Wrapped Chopped Smoothie Salad Zucchini Breakfast Pea Stew Chicken And Quinoa Salad Salad With Pomegranate Quinoa And Spinach Green Beans Stew Pasta E Fagioli Soap Breakfast Salad Carrots Breakfast Mix Mushroom And Mediterranean Buddha Veggie Soup Bowl Italian Breakfast Salad Jackfruit And Chili Shrimp Crepes Stew Zucchini And Sprout Mushroom Lunch Carrot Noodles Salad Breakfast Mix Salad Breakfast Corn Salad Chickpeas Stew Mushroom And Cheese Soup Simple Basil Tomato Eggplant Stew Parmesan Tomato Mix Soap Cucumber And Black Eyed Peas Chili Merjimek

Avocado Salad

Conclusion

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he Mediterranean way of eating is one of the most popular and beloved eating patterns that is known for its health benefits and healthy slimming. This is a diet that is based on fresh, plant-based foods that are rich in healthy fats and whole foods that grow from the ground. People who live in the Mediterranean region (Italy, Balkans, Spain, Portugal, France) are known to have fit figures, live longer, and in general, are healthy people. This is a diet (or an eating pattern) that has no strict rules. All it suggests is that you get the right ingredients such as fruits, vegetables, olive oil, fish, and seafood, and do what works the best for you. If your main goal is to lose weight while eating Mediterranean meals, then you will make a wonderful choice. Slimming with this diet goes steadily and in a healthy way. There is no restriction or starvation, but rather eating foods that are not processed. Switching to the fresh and whole foods might be challenging if you are used to eating fast food, red and processed meats, sweets, white flour, sugar, and alcohol. The risk of cancer, heart failures, high blood pressure, cholesterol, depression, inflammations, poor immunity, and other health issues is significantly higher when your menu consists mostly of unhealthy food. This diet is a sure way to purge your blood, improve your general mood and health, boost your immunity, and lower the risk of evil diseases such as type 2 diabetes, breast and colon cancer, or Alzheimer's disease. Studies have shown that even depression and anxiety are directly connected with the choice of food. Foods that grew naturally and under the sun have a far bigger chance to improve your mood and boost your body with serotonin. One of the greatest things about the Mediterranean way of eating is that you do not have to be an extraordinary cook to prepare your meals.

With the right ingredients, you can always make simple and delicious meals that don't require hours in the kitchen. Prepare your weekly meal plan, buy the groceries, and simply stick to eating the suitable foods. Your energy will be higher, your brain's cognitive functions and memory will improve, and you will never feel bloated. Digestion will become easier, and you will feel happier. The most important thing for people who want to slim down with this diet is to keep a positive mindset. This is a healthy lifestyle that requires you to pay attention to the food you are eating, spend more time with your loved ones, and do more physical activity. Once you lose weight, you will keep maintaining your figure by simply eating your favorite meals. Since this diet does not feel like a diet, it is super easy for following. There is no yoyo effect because you will remain true to your Mediterranean menu. This diet is a wonderful way for you to get rid of your unhealthy eating habits and kill all the cravings for junk food. At the end of the day, nothing is forbidden in this diet. There are foods that are recommended to be consumed frequently, and foods that should be eaten every once in a while. When you see that you have lost a couple of pounds within the first week, you will know that you brought the right decision. Finally, what matters is you feeling content, happy, and good in your skin. I hope this book answered most of your questions and helped you make a decision in starting your new lifestyle.

MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS:

150 OF THE GREATEST AND MOST LOVED MEDITERRANEAN DIET RECIPES SELECTED FOR YOU. EASY, HEALTHY RECIPES TO LOSE WEIGHT, WITH NEW IDEAS AND TIPS YOU'LL LOVE.

BEATRICE MORELLI

Introduction

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hank you for choosing this guide. I have more for you on the Mediterranean diet, kindly refer to my other book in which the Mediterranean diet is widely discussed, Mediterranean Diet for Beginners: Why Mediterranean Cooking Is the Healthiest Method to Lose Weight. Your Complete 21-Day Diet Meal Plan to Make You Fall in Love with a Unique Dining Experience. The Mediterranean diet is primarily a heart-healthy eating plan based on the traditional food, drinks, meals, and recipes of the countries surrounding the Mediterranean Sea. To put it simply, the Mediterranean diet is adopting the Mediterranean cuisine and cooking style. The Mediterranean diet is not a diet per se. You don’t really go on a diet. Rather, the “diet” is a lifestyle that has been studied and noted to be as one of the healthiest in the world. This eating plan or model does not only include healthy food, but it also involves physical activities, eating meals with family and friends, and drinking wine in moderation. Just as important as eating healthy, the Mediterranean diet also emphasizes on preparing flavorful, delicious meals and dishes. If you are a novice in “eating like a Greek” you may think that the Mediterranean cooking-style is complex, but the beautiful fact about this diet, once you have begun the lifestyle changes and adopted the Mediterranean eating habit, this eating plan is very simple and fun. You’ll find that there are tons of easy Mediterranean dishes and it does not take much to improve your health and lose weight and enjoy fabulous dishes right in the comforts of your own home. One common thing which connects them all is the food they consume and the way it is consumed. Legumes, vegetable, nuts, fish, grains, cereals, fruits, beans, and good Fats, these are things which mainly forms the Mediterranean diet. So, it guarantees a good amount of Fibers along with all the macronutrients like carbohydrates, Proteins, Fat, etc. Several scientific

studies have proven that the Mediterranean diet does provide all the essential nutrients which can help the body against genetic complexities, early signs of aging, gut ailments, mental illness, skin problems, and other diseases. A group of experts from America studied this diet with respect to its Fat content and its possible health impacts. And the results showed that the diet was effective in preventing cardiovascular diseases and increased the average age of life expectancies in the areas under study. Since the major focus of the Mediterranean diet is on plant-based products, like grains, seeds, fruits, vegetables, oils, this is probably the true reason that it is full of important nutrients and devoid of Fats or bad cholesterol and harmful toxins. From vegetables to grains and fruits, to dairy to meat and seafood, we can experience all using this diet, but it must be in a perfectly balanced proportion.

Chapter 1 Health Benefits And Why It Works

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he tradition and history of the Mediterranean diet come from the traditional food and social patterns of the regions of southern Italy, Greece, Turkey, and Spain. This is why the Mediterranean diet is not even a "diet", but rather a lifestyle. For thousands of years, the inhabitants of the Mediterranean coast have eaten a diet rich in Fiber-diet of fruits and vegetables, Proteins and Fats in moderation, and a glass of locally made wine on occasion to complete a meal. The Mediterranean diet has several advantages. Ingredients are now available and delicious dishes can be prepared quickly and easily. Here are some of the most important benefits of the Mediterranean diet: ●

Low in processed foods and sugar

The diet consists of natural foods, including olive oil, legumes such as peas and beans, fruits and vegetables, unrefined grain products and small portions of animal products (always organic and locally produced). For something sweet, the Mediterranean people love fruit or small portions of homemade desserts with natural sweeteners such as honey. In addition to plant foods, moderate consumption of locally caught fish and cow, goat, or sheep cheese and yogurt are other important components of the diet. Fish such as sardines and anchovies are a central part of the diet, which generally contains less meat than many Western diets. Although most Mediterranean people are not vegetarians, the diet favors only low consumption of meat and heavier meals, opting for lighter and healthier fish options. This can be beneficial for people who want to lose weight and improve heart health, cholesterol and omega-3 Fatty acid intake. ●

Assists healthy weight loss

If you want to lose weight without being hungry and maintain it in a realistic way throughout your life, this may be the answer. The diet is durable and valuable. It has been successfully used by many people around the world, especially because it helps to control weight and reduce Fat

consumption naturally and simply through the consumption of nutrient-rich foods. The Mediterranean diet can be interpreted differently, whether you prefer to eat fewer carbohydrates, less Protein, or somewhere in between. The diet focuses on the consumption of healthy Fats, while carbohydrates are kept relatively low, and the consumption of foods high in high-quality Protein is improved. If you prefer Protein to legumes and cereals, you can lose weight in a healthy, non-deprived way, with a large amount of high-quality seafood and dairy products (which at the same time offer other benefits such as omega-3s and often probiotics). Fish, dairy products and meat contain the healthy Fatty acids that the body needs. They work to help you feel full, control your weight gain, regulate your blood sugar, your mood, and your energy level. But if you are more of a plant-based consumer, legumes and whole grains (especially if they are soaked and sprouted) are also good options. ●

Improves heart health

Research shows that greater compliance with the traditional Mediterranean diet, which includes monounsaturated and omega-3 Fatty acids, is associated with a significant reduction in mortality, especially heart disease. Olive oil is also beneficial for reducing hypertension because nitric oxide is more bioavailable, allowing it to dilate blood vessels and keep it clean. Another element of protection is that it helps to combat the effects of oxidation that promotes disease and improves endothelial function. People in the Mediterranean generally have no difficulty maintaining healthy cholesterol levels because they eat lots of healthy Fats. ●

Helps fight cancer

A plant-based diet rich in fruits and vegetables is the cornerstone of the Mediterranean diet. It can help fight cancer, as it provides antioxidants, protects DNA from damage, stops cell mutation, reduces inflammation and slows tumor growth. Many studies indicate that olive oil can also be a natural treatment for cancer and can reduce the risk of colon cancer. It could have a protective effect on the development of cancer cells because it

reduces inflammation and oxidative stress, while promoting a glycemic balance and healthy weight. ●

Prevents or treats diabetes

The Mediterranean diet is anti-inflammatory and may help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes. It regulates excess insulin, a hormone that regulates the blood sugar level. The Mediterranean diet is low in sugar because the only sugar present comes mainly from fruits, wine, and sometimes local desserts. In terms of drinks, many people also drink lots of fresh water, coffee and red wine. Sodas and sugary drinks are not as popular in the Mediterranean as they are in the United States. Although some Mediterranean diets contain a large number of carbohydrates, such as pasta and bread, being active and consuming minimal amounts of sugar means that insulin resistance is rare in these countries. The Mediterranean eating style helps to prevent peaks and troughs in the blood sugar level, which reduces energy and affects your mood. All of these different factors contribute to the diabetes prevention benefits of this diet. ●

Protects cognitive health and improves mood

Eating a Mediterranean diet can be a natural treatment for Parkinson's disease, a great way to protect your memory and a step in the right direction to treat Alzheimer's disease and dementia naturally. Cognitive impairment can occur when the brain does not receive enough dopamine, a chemical substance that is essential for the body to function properly. It is known that healthy Fats such as olive oil and nuts, as well as many anti-inflammatory fruits and vegetables, fight age-related cognitive impairment. This helps to counteract the harmful effects of exposure to toxicity, free radicals and poor diets that cause inflammation or food allergies, which can contribute to the deterioration of brain function. This is one of the reasons why respect for the Mediterranean diet is linked to lower rates for Alzheimer's disease. Probiotic foods such as yogurt and kefir also help to develop a healthy digestive system, which we now know are related to cognitive functions,

memory and mood. ●

Increases longevity

A diet rich in fresh plant-based foods and healthy Fats is a winning combination for long life. Monounsaturated Fatty acids, found in olive oil and some nuts, are the main source of Fat in the Mediterranean diet. Time and time again, studies have shown that monounsaturated Fats are associated with low levels of heart disease, cancer, depression, cognitive diseases, Alzheimer's, inflammatory diseases, etc. Currently, heart disease is by far the leading cause of death in developed countries. ●

Relieves stress and promotes relaxation

Another important factor is that this diet encourages people to spend time in nature, to sleep well, and to work together to create healthy home cooked meals. All are great ways to relieve stress and, as a result, to prevent inflammation. In general, people living in these areas eat food surrounded by family and friends (rather than alone or on the road) and spend time laughing, dancing, gardening and enjoying life. Chronic stress can affect your quality of life, your weight and your health. People who eat at a slow pace, consume natural, local foods and engage in regular physical activity are more likely to maintain a good mood. The Mediterranean diet includes love and fascination for wine, especially red wine, which is considered moderately beneficial and protective. For example, red wine can help fight obesity. ●

Helps fight depression

According to a study, those who follow the Mediterranean diet can help reduce the risk of depression. Researchers participating in the study examined the mental health effects of adherence to various diets, such as the Mediterranean diet, the Healthy Eating Index (HEI) diet, Dietary approaches to stop hypertension (DASH diet), and the rate of inflammation of the diet. They found that the risk of depression decreased further when people followed a traditional Mediterranean diet and generally ate various anti-inflammatory foods.

Chapter 2 Mediterranean Diet Basics Raw Plant Foods

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s a basis of Mediterranean Diet, it's highly recommended a green leaf before each meal. Raw plant foods mean in their interpretation of "live" food, which in nature contains all the vital substances for the body. In addition, raw food is given even greater importance in the prevention of health and the treatment of disease. Due to the content of ballast substances, raw food stimulates regular stools, while refined and denatured food is often the cause of constipation—a widespread and far from harmless affliction today. An extremely important property of raw food is its beneficial effect on metabolic processes. Raw food increases the speed of their flow and stimulates a thorough cleaning of the body from toxins and poisons, thereby increasing its defenses. Introduction to the diet of raw plant food in sufficient volume is of great importance for the heart and blood vessels, since such food normalizes the level of Fat in the blood and largely counteracts the tendency to clotting blood that appears after traditional meals. This makes the daily intake of raw plant foods before each meal indispensable in the prevention of health. In general, raw food should be in the daily diet 30-50%. To provide yourself with all the nutrients and vitally necessary substances, use the whole variety of plant products. They must harmoniously complement each other. Use them as fresh as possible (right from the garden! right from the branch of the tree!). Love their natural taste. Therefore, to avoid nutrient deficiencies, every day you should have fresh fruits, vegetables, root vegetables, greens, and salads on your table. True, raw plant foods cannot serve as the only source of nutrition for a long period since they are not able to provide the body with everything necessary. Only if necessary, the doctor may prescribe as a therapeutic agent a diet consisting exclusively of raw plant foods for a long time. Cereal Products

Use whole grains for cooking cereal dishes. Today’s white flour products polished rice, any refined cereal products contain only traces of vital substances and therefore donate so-called empty calories to the body—the reason for being overweight. If you cannot find such products for sale or they are very expensive, then I suggest purchasing a special small mill for the coarse grinding of grain. Such a “semi-natural farm” will definitely be more economically advantageous than the purchase of similar products in super and hypermarkets or in specialized health food stores. True, in the consumption of grain should—as in everything else—abide by the measure. They acidify the body, their frequent consumption of canned food, under certain circumstances, increase susceptibility to disease. Milk and Lactic Products They are indispensable for covering the body's need for Proteins. Therefore, they must be introduced into the diet in sufficient quantities, even with vegan food. Adults, however, it is recommended to consume daily no more than 1/4 liter of milk, and it is better unpasteurized, not denatured due to heating, especially not sterilized. The greater effect gives an introduction to the menu of fermented milk products such as cottage cheese, whey, buttermilk, yogurt, fermented milk, kefir and other similar. For example, they can be used to prepare delicious salads, fruit and grain dishes. Melted and hard cheeses in healthy nutrition are used sparingly, as they usually contain a lot of Fat and salt. Eggs Eggs are an indispensable high-grade food, but it is recommended to eat no more than 1-2 pieces per week. Daily consumption of eggs is discouraged due to cholesterol content, contributing primarily to calcification of the arteries. Eggs are also recommended to be taken “from under the hen”, that is, carried from birds, which are kept in natural conditions, and not in poultry farms. Poultry products do not meet the requirements for healthy nutrition. Meat and Fish

Meat, fish, and sausages are the usual food of Americans—the main part of it. However, frequent consumption of products of this group contributes to the emergence of widespread diseases of civilization. In a Mediterranean diet full meal these foods are highly limited. If it is difficult for you to completely abandon them, then include preferably fish and seafood instead red meat no more than 2 times a week in the menu, and then in moderate quantities as an appendix to vegetable food, and not the main dish. If you can't replace totally red meat it is desirable to buy meat from animals grown in natural conditions, kept on a natural, vegetable diet without useless (if not to say harmful!) feed additives, without drugs. At first glance, it seems that this is a pipe dream, but in provincial American cities, such a service is not uncommon: local farmers feed calves, pigs, poultry to order, and you can check the quality of Fattening at any time, arriving in the village by bus or car. As a rule, you can buy fresh milk and eggs from local farmers. Winter Delicacies Now, almost at any time of the year, you can buy plant food, but in winter, it is more expensive, so you can replenish the diet with dried or frozen vegetables, fruits, berries, greens, and canned food from them. However, products of quick freezing should be preferred, since the loss of vital substances during freezing occurs very slowly, whereas at the first stage of canning, which is associated with heating and boiling, much more vital substances are destroyed. Since the amount of losses in canned food almost stabilizes, and in products of fast freezing losses continue—slowly but constantly, then during storage for a long period, canned food can easily compete with products of fast freezing. However, neither one nor the other will ever be able to completely replace raw plant foods. But correctly dried and stored in optimal conditions, fruits, vegetables, herbs for seasoning retain vital substances almost without loss, have a pleasant aroma and are suitable for a healthy kitchen. Spices The Mediterranean Diet count lots of selected spices that emphasize the taste of the dish, stimulate the appetite and the production of digestive juices, and improve the digestibility and utilization of food. Use them in right quantities, and with a sensitive stomach, it is better to completely

abandon the exotic ones! To spices from local herbs, as a rule, there are no such complaints, and it is allowed to use everything that seems to smell delicious! Fresh Greens Fresh herbs make the dishes exquisite to taste, in addition, have healing powers (many are used in traditional medicine). Therefore, fresh greenery is given an honorable place in a healthy diet. Sparing methods of cooking dishes from plant foods make it possible to appreciate its natural flavor, which becomes even more attractive due to greens and spices. Always give preference to fresh spicy greens, rather than dried. It would be a wish, and you can always grow your favorite grass in a flowerpot! Especially suitable for cultivation on the windowsill or in the garden are basil, savory, borage, dill, tarragon, chervil, lavage, marjoram, parsley, rosemary, onion, and garlic. Fresh herbs (greens) have several advantages in comparison with dried herbs: • Herbs contain aromatic substances that emphasize the typical taste of the dish, and if used correctly, you can get a variety of taste options. Meals with greens, therefore, seem more delicious. • Dishes in which greens are added require less salt. When you eat bread, cheese, sausage, the salt hidden in them enters the body, the amount of which cannot be reduced. However, if you season your self-cooked dishes with herbs, no additional salting is required! You will be able to feel for yourself that dishes that do not contain any grains of table salt taste pleasantly salted. • Dishes seasoned with herbs increase appetite and are easier to digest: the essential oils in herbs contribute to the secretion of digestive juices and better digestion of food. Dried spices must be stored in an airtight and protected from light containers—preferably in a glass. Sauces For raw plant foods, vegetables, fish, sauces are used as seasonings. For salads, raw vegetable food, it is best to use exclusively olive oil and avoid

totally purchased sauces for salads or mayonnaise! If vegetable products undergo heat treatment—heating, cooking, then use juice produced during the cooking process or the water in which the heat treatment was performed as the basis of the sauce. Thickening should be done with flour dried in a dry pan, and other additives are not recommended. You can use the water in which the heat treatment of vegetable raw materials was used as the basis of any soup—this is very useful and tasty. All commercially prepared broths, sauces, and soups cannot be part of a Mediterranean diet since they are concentrated, denatured and often very salted products. Salt Despite convincing explanations of the negative role of over-consumption of table salt for health, it still occupies a leading place in modern nutrition. Some people, even without trying the proposed dish, immediately grab the saltshaker and begin to shake it vigorously over the plate. Of course, salt is necessary as a mineral substance to ensure the vital activity of the organism, but its daily need is only 2-3 grams! Since such a quantity of sodium chloride—salt—is already contained in vegetable products, it is unnecessary in principle to salt food in addition. However, this is in theory, and in fact, our compatriots add 12–15 grams of salt daily to food for taste. As a result, the kidneys, which should remove excess, are heavily loaded, which is then fraught with diseases. Therefore, every day you should control the amount of salt and not exceed 5-7 g. Healthy kidneys can cope with so much salt without damage to health. However, when the tongue gets used to lightly salted food, then you can again enjoy the real, your own, taste, characteristic of this or that dish, which previously “killed” excessive salt. The Drinks The body of an adult almost 70% consists of water; water-salt metabolism is continuously carried out in it. Therefore, the process of fluid intake is a key process in a healthy diet. A person can go hungry for weeks, but without water, the body can last only a few days. How Much Should You Drink?

Daily fluid intake is at least 1.5–2 liters daily. This corresponds to 12–16 cups or 10–20 glasses of beverages. Try to control yourself: how much liquid do you drink during the day? If less than recommended, then this is, as they say, information for reflection! Bodyweight (kg) Daily minimum fluid requirement (l) Up to 50

2.0

Up to 75

2.5

Up to 90

3.0

Over 90

Over 3.0

Moreover, two liters during the day is a general recommendation, and the individual need for health can be much higher. If the weather is hot and the person is sweating more than usual, then the need for fluid for him (or her) is much higher. With a large body mass and intense physical activity, the body's fluid supply should also be more than recommended. Do not be afraid of "overdose", however, if you suffer from progressive renal or cardiac weakness. In this case, you should follow the recommendations of the doctor on the daily intake of fluid. Often this argument sounds like "I drink when I want, so this should be enough." Unfortunately, such an argument does not have a good reason: the feeling of thirst is a bad signal because it comes rather late. When there is thirst, the fluid balance is already shifted far beyond the danger zone. That is, thirst must be warned! It should also be borne in mind that older people are less likely to feel thirsty than younger people, the signal from the body is almost unheard of, so they should control the amount of fluid consumed. However, the body’s task is not only to consume the liquid, but also to drain it. Therefore, if you are satisfied with the average rate of daily fluid intake of 2 liters and you feel comfortable, then the body should eject 2 liters of light urine daily. This is good proof that your fluid balance is in excellent condition. When Should You Drink? Not only the amount but also the time of fluid intake is of great importance. Contrary to the widely ingrained tradition, one should drink a lot not during meals, but mainly between meals. There is quite a convincing reason for

this: if you drink a lot with food, the water greatly dilutes digestive juices, which is why food stays in the stomach for a long time not properly processed. It is necessary to drink half an hour before meals and not earlier than half an hour after the meal, but never during meals. What Should I Drink? The partial need for liquids is covered by water contained mainly in raw food, and approximately 1.5–2 liters per day (depending on temperature and physical activity) should be obtained by drinking beverages (water). Pay attention to the quality of drinking water, knowing that from the water supply it is suitable for consumption only conditionally. With the introduction of chlorination of drinking water in the United States in the 20s of the last century, the level of thrombosis there, as calculated by scientists, increased 5 times! If it is not possible to purchase 2 liters of quality drinking water daily, then it is advisable to pour tap water into a container (preferably a glass) and stand it for 12 hours, stirring occasionally to remove chlorine. The same goal can be achieved by boiling water, for example for making tea. To some extent, the problem is also removed with the installation of a water filter. Choose the most reliable. Naturally, though, instead of tap water, natural water from proven sources is recommended. When choosing mineral water, one should pay attention to its composition, which must be indicated on the label. Some contain a lot of sodium chloride (table salt) and nitrates, which makes them unsuitable for regular consumption. In addition, mineral waters should not contain large amounts of carbon dioxide—give preference to "calm" water. It is good to use natural (without sugar, preservatives and other additives) fruit and vegetable juices and juices from fresh greens for drinking. You can make them yourself or buy them in specialized diet stores that guarantee good biological quality. Try different juices, as well as in this variety is welcome. Milk as a liquid requirement is recommended only in small quantities (for adults no more than 1/4 l daily). It is better to try to enter into the diet of liquid dairy products, such as whey, lowFat yogurt, buttermilk.

Herbal Teas Warm drinks can be consumed in larger volumes than cold ones. Therefore, herbal teas are well established as a means to quench thirst. The benefits of herbal teas are beyond doubt, but caution is appropriate: many of them are medicinal and not intended for regular long-term consumption. If you do not suffer from high acidity, you can safely enjoy herbal tea, which contains, among other things, a lot of vitamin C and thoroughly washes the kidneys (prevention of kidney stones). As with all remedies, for herbal teas the dose is crucial. It is possible to switch from one herbal tea to another for 1-2 weeks. If there is a desire to drink any of them for a long time, then first consult with your doctor. Only in the case of chronic illness, herbal tea is drunk for a long time, but again, only on the recommendation of a doctor! Although herbal teas have healing properties, they should not taste like medicines. As an alternative to coffee in the morning, rosemary tea has proven itself very well, especially with low blood pressure. It awakens vitality and quickly activates blood circulation without causing side effects. Teas made from a mixture of herbs are alkaline drinks, due to which they can liquefy excess acids or neutralize them additionally. In addition, stimulating the metabolism, they play a big role in the disinfection and elimination of toxins from the body. If you do not have the opportunity to independently collect and dry herbs for teas, then you can buy them in a pharmacy, but not in supermarkets and certainly not from random sellers in the market, where the quality of collection and drying is not guaranteed. Pour 1 teaspoon of the herbal mixture with 1 liter of boiling water; let it stand for 3-4 minutes, then strain the tea. In this way, you deliberately brew light, “liquid” tea that retains a magnificent aroma and provides the body with water without causing adverse reactions that can occur at higher concentrations (for example, cramps in the digestive tract). Drinks are a Delight For healthy people, in principle, there is no objection to coffee and black tea (1-2 cups daily, and coffee is better with milk) or light alcoholic beverages —beer, wine, and champagne. Some studies suggest that a moderate intake

of red wine can help lower the risk of heart disease, and the Mediterranean diet encourages wine consumption (up to five ounces per day for women under the age of sixty-five and ten ounces for men under the age of sixtyfive). Here it is appropriate to recall the words of the great Paracelsus that only the dose makes the substance non-toxic. Anyone who regularly drinks one cup of coffee with milk or a cup of not very strong black tea in the mornings and a small glass of wine or beer to relax in the evenings is unlikely to cause any harm to their health. The proportion of risk is significantly increased with excessive use.

Chapter 3 Breakfast Recipes

Morning Egg Sandwiches Servings: 4 Preparation Time: 10 minutes Cooking Time: 10 minutes Ingredients 5 oz whole grain bread 1 tablespoon sunflower seeds butter ¼ teaspoon salt 1 avocado, pitted 4 eggs Directions: Slice the bread into 8 slices. Preheat a skillet and add the sunflower seeds butter and melt it well. Beat the eggs in the skillet and sprinkle them with the salt. Chop the avocado into the medium cubes and mash it well. Spread the bread slices with the avocado mash. When the eggs are cooked, cool them a little and place on top of the bread slices to make the sandwiches. Serve the dish immediately. Nutrition: calories: 275, Fat: 17.7g, total Carbs: 21.7g, sugars: 3.2g, Protein: 11.1g

Quinoa Bowl Servings: 6 Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients 2 cups quinoa 1 cup blueberries 1 cup coconut milk, unsweetened 2 cups water 2 tablespoons almonds 1 teaspoon pistachio 2 tablespoons honey Directions: Combine the coconut milk and water together in the saucepan and stir the liquid well. Add the quinoa and close the lid. Cook the mixture on medium heat for 5 minutes. Wash the blueberries carefully and add them to the quinoa mixture. Stir it carefully and continue to cook. Combine the pistachio and almonds together and crush the nuts. Sprinkle the quinoa with the crushed nuts and cook the mixture for 3 minutes more. Add honey and stir the mixture carefully until honey has dissolved. Transfer to serving bowls and enjoy. Enjoy! Nutrition: Calories: 348, Fat: 14.1g,

Total Carbs: 48.3g, Sugars: 9.6g, Protein: 9.6g

Sweet Oatmeal Servings: 3 Preparation Time: 5 minutes Cooking Time: 10 minutes Ingredients 1 cup oatmeal 5 apricots 1 tablespoon honey 1 cup coconut milk, unsweetened 1 teaspoon cashew butter ¼ teaspoon salt ½ cup water Directions: Combine the coconut milk and oatmeal together in the saucepan and stir the mixture. Add the water and stir it again. Sprinkle the mixture with the salt and close the lid. Cook the oatmeal on medium heat for 10 minutes. Meanwhile, chop the apricots into tiny pieces and combine the chopped fruit with the honey. When the oatmeal is cooked, add cashew butter and fruit mixture. Stir carefully and transfer to serving bowls. Serve immediately. Nutrition: Calories: 336, Fat: 21.2g, Total Carbs: 35.1g, Sugars: 14.0g,

Protein: 6.2g

Green Beans and Eggs Servings: 2 Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients ½ cup green beans ¼ teaspoon salt 5 eggs 1/3 cup skim milk 1 bell pepper, seeds removed 1 teaspoon olive oil Directions: Slice the bell pepper and combine it with the green beans. Pour the olive oil in a skillet and transfer the vegetable mixture to the skillet. Cook on medium heat for 3 minutes, stirring frequently. Meanwhile, beat the eggs in a mixing bowl. Sprinkle the egg mixture with the salt and add skim milk. Whisk well. Pour the egg mixture over the vegetable mixture and cook for 3 minutes on medium heat. Stir the mixture carefully so that the eggs and vegetables are well combined. Cook for 4 minutes more. Stir again and close the lid. Cook the scrambled eggs for 5 minutes more. Stir the mixture again. Serve it. Nutrition:

Calories: 231, Fat: 13.4g, Total Carbs: 9.3g, Sugars: 6.2g, Protein: 16.3g

Spiced Morning Omelet Servings: 3 Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients 7 eggs 1/3 cup skim milk 3 garlic cloves ¼ teaspoon nutmeg ¼ teaspoon ground ginger 1 teaspoon cilantro 1 teaspoon olive oil 1 tablespoon chives 1 teaspoon turmeric Directions: Beat the eggs in a mixing bowl. Add the skim milk and whisk again. Sprinkle the egg mixture with the nutmeg, ground ginger, cilantro, and turmeric. Peel the garlic cloves and mince them. Chop the chives and combine with the minced garlic. Add the herb mixture to the eggs and stir it again. Preheat a skillet well and pour in the olive oil. Preheat the olive oil over medium heat and then pour the egg mixture into the pan. Close the lid and cook the omelet for 15 minutes. When the dish is cooked, cool slightly and cut into the serving portions.

Serve it. Nutrition: Calories: 179, Fat: 12.0g, Total Carbs: 3.8g, Sugars: 2.2g, Protein: 14.1g

Rice Pudding Servings: 5 Preparation Time: 5 minutes Cooking Time: 15 minutes Ingredients 1 cup brown rice 2 cups coconut milk, unsweetened 1 teaspoon cinnamon 1 teaspoon ginger 1/3 teaspoon thyme 1/3 cup almonds 2 tablespoon honey 1 teaspoon lemon zest Directions: Pour the coconut milk into a saucepan and heat over medium. Add the brown rice and stir the mixture carefully. Close the lid and cook the brown rice over medium heat for 10 minutes. Meanwhile, crush the almonds and combine them with the lemon zest, thyme, ginger, and cinnamon. Sprinkle the brown rice with the almond mixture and stir it carefully. Close the lid and cook the dish for 5 minutes. When the pudding is cooked, remove it from the saucepan and transfer to a big bowl. Add the honey and stir the pudding. Serve it immediately. Nutrition: Calories: 423, Fat: 27.1g,

Total Carbs: 43.3g, Sugars: 10.4g, Protein: 6.5g

Creamy Millet Servings: 8 Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients 2 cups millet 1 cup almond milk, unsweetened 1 cup water 1 cup coconut milk, unsweetened 1 teaspoon cinnamon ½ teaspoon ground ginger ¼ teaspoon salt 1 tablespoon chia seeds 1 tablespoon cashew butter 4 oz Parmesan cheese, grated Directions: Combine the coconut milk, almond milk, and water together in the saucepan. Stir the liquid gently and add millet. Mix carefully and close the lid. Cook the millet on the medium heat for 5 minutes. Sprinkle the porridge with the cinnamon, ground ginger, salt, and chia seeds. Stir the mixture carefully with a spoon and continue to cook on medium heat for 5 minutes more. Add the cashew butter and cook the millet for 5 minutes. Remove the millet from the heat and transfer it to serving bowls. Sprinkle the dish with the grated cheese.

Serve it. Nutrition: Calories: 384, Fat: 19.8g, Total Carbs: 42.9g, Sugars: 3.6g, Protein: 11.7g

Apple muffins Servings: 5 Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients 2 eggs 1 cup oat flour ½ teaspoon salt 2 tablespoon stevia 3 apples, washed and peeled ½ cup skim milk 1 tablespoon olive oil ½ teaspoon baking soda 1 teaspoon apple cider vinegar Directions: Beat the eggs in the mixing bowl and whisk them well. Add the skim milk, salt, baking soda, stevia, and apple cider vinegar. Stir the mixture carefully. Grate the apples and add the grated mixture in the egg mixture. Stir it carefully and add the oat flour. Add the olive oil and blend into a smooth batter Preheat the oven to 350 F. Fill each muffin form halfway with the batter and place the muffins in the oven. Cook the dish for 15 minutes. Remove the cooked muffins from the oven. Cool the cooked muffins well and serve them.

Nutrition: Calories: 200, Fat: 6.0g, Total Carbs: 32.4g, Sugars: 15.3g, Protein: 11.7g

Mushroom Frittata Servings: 5 Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients 8 oz shiitake mushrooms 1 teaspoon salt 1 cup broccoli 7 eggs 5 oz Parmesan cheese 1 tablespoon olive oil ½ teaspoon ground ginger 5 garlic cloves 1 teaspoon oregano 1 teaspoon basil 1 teaspoon cilantro ½ cup lowFat milk Directions: Wash the shiitake mushrooms well and chop them. Chop the broccoli and combine it with the mushrooms in a mixing bowl. In a separate bowl, beat the eggs. Sprinkle the egg mixture with the cilantro, basil, oregano, and ground ginger. Stir it well. Add the low-Fat milk and broccoli. Stir the egg mixture well. Peel the garlic cloves and mince them. Add minced garlic in the egg mixture and stir it gently.

Preheat the oven to 350 F. Spray a deep pan with olive oil Pour the egg mixture into the pan and place it in the preheated oven. Cook the frittata for 20 minutes. When the dish is cooked, remove it from the oven and cool slightly. Serve the frittata immediately. Nutrition: Calories: 250, Fat: 15.5g, Total Carbs: 11.5g, Sugars: 3.7g, Protein: 19.2g

Homemade Granola Bowl Servings: 6 Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients 3 tablespoons pumpkin seeds 1 tablespoon coconut oil 1 teaspoon sunflower seeds ¼ cup almonds 1 cup raw oats 3 tablespoons sesame seeds 5 tablespoons honey 2 cups almond milk, unsweetened Directions: Combine the pumpkin seeds, sunflower seeds, almonds, and sesame seeds together. Crush the mixture well and add raw oats. Add the honey and coconut oil. Stir the mixture carefully until you get a smooth mix. Preheat the oven to 350 F. Cover the tray with parchment and transfer the seed mixture onto the tray. Flatten it well. Put the tray in the preheated oven and cook it for 20 minutes. When the mixture is cooked, remove it from the oven and chill well. Separate the mixture into small pieces and put in serving bowls. Add the almond milk and mix up the dish. Serve it.

Nutrition: Calories: 381, Fat: 28.5g, Total Carbs: 30.8g, Sugars: 17.4g, Protein: 6.4g

Breakfast Kale Frittata Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 6 kale stalks, chopped 1 small sweet onion, chopped 1 small broccoli head, florets separated 2 garlic cloves, minced Salt and black pepper to the taste 4 eggs 1 tablespoon olive oil Directions: Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 4-5 minutes. Add the garlic, broccoli and kale, toss and cook for 5 minutes more. Add the eggs, salt and pepper and mix. Place in the oven and bake at 380 degrees F for 20 minutes. Slice and serve for breakfast. Enjoy! Nutrition: Calories 214, Fat 7, Fiber 2, Carbs 12, Protein 8

Cranberry Granola Bars Preparation time: 2 hours Cooking time: 0 minutes Servings: 4 Ingredients: 2 cups walnuts, toasted 1 cup dates, pitted 3 tablespoons water ¾ cup cranberries, dried, no added sugar 2 cups desiccated coconut, unsweetened Directions: In your food processor, mix dates with coconut, cranberries, water and walnuts. Pulse well then spread the mix into a lined baking dish. Press well into the dish and keep in the fridge for 2 hours then cut into bars and serve. Enjoy! Nutrition: Calories 476, Fat 40, Fiber 9, Carbs 33, Protein 6

Spinach and Berry Smoothie Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 1 cup blackberries 1 avocado, pitted, peeled and chopped 1 banana, peeled and roughly chopped 1 cup baby spinach 1 tablespoon hemp seeds 1 cup water ½ cup almond milk, unsweetened Directions: In your blender, mix the berries with the avocado, banana, spinach, hemp seeds, water and almond milk. Pulse well, divide into 2 glasses and serve for breakfast. Enjoy! Nutrition: Calories 160, Fat 3, Fiber 4, Carbs 6, Protein 3

Zucchini Breakfast Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 zucchinis, spiralized 1 cup beets, baked, peeled and grated ½ bunch kale, chopped 2 tablespoons olive oil For the tahini sauce: 1 tablespoon maple syrup Juice of 1 lime ¼ inch fresh ginger, grated 1/3 cup sesame seed paste Directions: In a salad bowl, mix the zucchinis with the beets, kale and oil. In another small bowl, whisk the maple syrup with lime juice, ginger and sesame paste. Pour the dressing over the salad, toss and serve it for breakfast. Enjoy! Nutrition: Calories 183, Fat 3, Fiber 2, Carbs 7, Protein 9

Quinoa and Spinach Breakfast Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 16 ounces quinoa, cooked 1 handful raisins 1 tablespoon maple syrup 1 handful baby spinach leaves ½ tablespoon lemon juice 4 tablespoons olive oil 1 teaspoon ground cumin A pinch of sea salt and black pepper ½ teaspoon chili flakes Directions: In a bowl, mix the quinoa with the spinach, raisins, cumin, salt and pepper and toss. Add the maple syrup, lemon juice, oil and chili flakes and toss then serve for breakfast. Enjoy! Nutrition: Calories 170, Fat 3, Fiber 6, Carbs 8, Protein 5

Carrots Breakfast Mix Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1½ tablespoon maple syrup 1 teaspoon olive oil 1 tablespoon chopped walnuts 1 onion, chopped 4 cups shredded carrots 1 tablespoon curry powder ¼ teaspoon ground turmeric Black pepper to the taste 2 tablespoons sesame seed paste ¼ cup lemon juice ½ cup chopped parsley Directions: In a salad bowl, mix the onion with the carrots, turmeric, curry powder, black pepper, lemon juice and parsley. Add the maple syrup, oil, walnuts and sesame seed paste. toss well and serve for breakfast. Enjoy! Nutrition: Calories 150, Fat 3, Fiber 2, Carbs 6, Protein 8

Italian Breakfast Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 handful kalamata olives, pitted and sliced 1 cup cherry tomatoes, halved 1½ cucumbers, sliced 1 red onion, chopped 2 tablespoons chopped oregano 1 tablespoon chopped mint For the salad dressing: 2 tablespoons balsamic vinegar ¼ cup olive oil 1 garlic clove, minced 2 teaspoons dried Italian herbs A pinch of salt and black pepper Directions: In a salad bowl, toss together the olives with the tomatoes, cucumbers, onion, mint and oregano. In a smaller bowl, whisk the vinegar with the oil, garlic, Italian herbs, salt and pepper. Pour the dressing over the salad, toss and serve for breakfast. Enjoy! Nutrition: Calories 191, Fat 10, Fiber 3, Carbs 13, Protein 1

Zucchini and Sprout Breakfast Mix Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 zucchinis, spiralized 2 cups bean sprouts 4 green onions, chopped 1 red bell pepper, chopped Juice of 1 lime 1 tablespoon olive oil ½ cup chopped cilantro ¾ cup almonds chopped A pinch of salt and black pepper Directions: In a salad bowl, toss together the zucchinis with the bean sprouts, green onions, bell pepper, cilantro, almonds, salt, pepper, lime juice and oil. Serve for breakfast. Nutrition: Calories 140, Fat 4, Fiber 2, Carbs 7, Protein 8

Breakfast Corn Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 2 avocados, pitted, peeled and cubed 1-pint mixed cherry tomatoes, halved 2 cups fresh corn kernels 1 red onion, chopped For the salad dressing: 2 tablespoons olive oil 1 tablespoon lime juice ½ teaspoon grated lime zest A pinch of salt and black pepper ¼ cup chopped cilantro Directions: In a salad bowl, mix the avocados with the tomatoes, corn and onion. Add the oil, lime juice, lime zest, salt, pepper and the cilantro, toss and serve for breakfast. Nutrition: Calories 140, Fat 3, Fiber 2, Carbs 6, Protein 9

Simple Basil Tomato Mix Preparation time: 10 minutes Cooking time: 0 minutes Servings: 6 Ingredients: ½ cup extra-virgin olive oil 1 cucumber, chopped 2 pints colored cherry tomatoes, halved Salt and black pepper to the taste 1 red onion, chopped 3 tablespoons red vinegar 1 garlic clove, minced 1 bunch basil, roughly chopped Directions: In a salad bowl, toss together the cucumber with the tomatoes, onion, salt, pepper, oil, vinegar, basil and garlic. Serve for breakfast. Enjoy! Nutrition: Calories 100, Fat 1, Fiber 2, Carbs 2, Protein 6

Cucumber and Avocado Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1-pound cucumbers, chopped 2 avocados, pitted and chopped 1 small red onion, thinly sliced 2 tablespoons olive oil 2 tablespoons lemon juice ¼ cup chopped parsley A pinch of salt and black pepper Directions: In a salad bowl, mix the cucumbers with the avocados, onion, oil, lemon juice, parsley, salt and pepper. Serve for breakfast. Enjoy! Nutrition: Calories 120, Fat 2, Fiber 2, Carbs 3, Protein 4

Watermelon Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients: ½ teaspoon agave nectar 2 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 1 jalapeno, seeded and chopped 12 ounces watermelon, chopped 1 red onion, thinly sliced ½ cup chopped basil leaves 2 cups baby arugula Directions: In a bowl, toss together the watermelon with the jalapeno, onion, basil, arugula, oil, agave nectar, lemon juice and oil. Serve for breakfast. Nutrition: Calories 128, Fat 8, Fiber 2, Carbs 16, Protein 2

Chapter 4 Lunch recipes

Falafel bowls with tahini sauce Preparation Time: 20 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: One package or eight ounces of frozen prepared falafel A two-thirds cup of water Half cup of whole-wheat couscous One bag or sixteen ounces of fresh and steam-in-bag green beans Half cup of Tahini Sauce Half cup of pitted Kalamata olives One-fourth cup of crumbled feta cheese Directions: Bring water in a saucepan and stir in couscous. Cover and then remove it from the heat. Allow standing until you see the liquid getting absorbed. Wait for five minutes. After which, fluff with a fork and set aside. Now, prepare the green beans and tahini sauce. Divide the portion among four small containers and refrigerate. Divide green beans among four serving containers. Top every container with half cup couscous, 1/4th falafel, and one tsp. of olives and feta. Refrigerate for four days after sealing it. While serving, reheat it in a microwave for two minutes. Right before eating, garnish it with tahini sauce. Nutrition: Calories: 500 Protein: 15 G Fat: 727G Carbs: 55 G

Spinach and egg scramble with raspberries Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 1 Ingredients: One teaspoon of canola oil One and a half cups of baby spinach (which is one and a half ounces) Two eggs, large and lightly beaten Kosher salt, a pinch. ground pepper, a pinch One slice of whole-grain toasted bread Half cup of fresh and fine raspberries Directions: Heat the oil in a non-stick and small skillet at a temperature of mediumhigh. Add spinach to the plate. Cleanly wipe the pan and add eggs into the medium heated pan. Stir and cook twice in order to ensure even-cooking for about two minutes. Stir the spinach in and add salt and pepper into it. Garnish it with raspberries and toast before eating. Nutrition: Calories: 296 Protein: 18 G Fat: 16 G Carbs: 21 G

Mediterranean lettuce wraps Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 3 Ingredients: One-fourth cup of tahini One-fourth cup of olive oil, extra-virgin One teaspoon of lemon zest One-fourth cup of lemon juice One and a half tsp. of pure maple syrup Three fourth tsp. of kosher salt Half tsp. of paprika Two cans (15 ounces) of rinsed chickpeas, no-salt-added Half cup of sliced and roasted red pepper - drained and jarred Half cup of thinly sliced shallots Twelve leaves of Bibb lettuce, large One-fourth cup of almonds, roasted and chopped Two tsp. of fresh parsley, chopped Directions: Whisk lemon zest, tahini, oil, maple syrup, lemon juice, paprika, and all in a bowl. After which, add peppers, chickpeas, and shallots. Now, toss for coating. After this, divide this mixture among the lettuce leaves (say about one-third cup for every portion). Top with parsley and almonds. Before serving, wrap lettuce leaves around this filling for proper garnishing.

Nutrition: Calories: 498 Protein: 16 G Fat: 28 G Carbs: 44 G

Pressed Tuna Sandwich Preparation Time: 40 minutes Cooking Time: 2 hours and 40 minutes Servings: 4 Ingredients: Half cup of red onion, thinly sliced Five tsp. of divided red-wine vinegar, divided Two tsp. of boiling water A twelve inch of the crusty country loaf, whole-wheat should be taken about one pound Two tsp. of olive oil, extra-virgin One tsp. of Dijon mustard Half tsp. of pepper, ground One-fourth tsp. of salt Two cans or five ounces of chunk and drained light tuna, oil-packed One cup of baby arugula, packed One cup of English cucumber, thinly sliced One cup of radishes, thinly sliced One cup of quartered cherry tomatoes Half cup of olives pitted and unevenly chopped Four thinly sliced boiled eggs, hard and large One-fourth cup of fresh basil, packed Directions: Combine two tsp. of vinegar, water, and onions into one small bowl. Marinate and stir for ten minutes. Cut horizontal loaves in half. Pull out inner bread from the halves by leaving around half an inch. Whisk three tsp of vinegar, oil, pepper, salt, and mustard in one bowl. Drain the onion and add arugula, tuna, radishes,

cucumber, olives, and tomatoes. Stuff the mixture into the bottom half of one loaf. Top with basil, eggs, and the loaf’s top. Refrigerate for two hours. Nutrition: Calories: 266 Protein: 13 G Fat: 12 G Carbs: 23 G

Cauliflower Soup Preparation Time: 10 minutes Cooking Time: 50 minutes Servings: 4 Ingredients: 3 pounds cauliflower, florets separated 1 yellow onion, chopped 1 tablespoon coconut oil Black pepper to the taste 2 garlic cloves, minced 2 carrots, chopped 2 cups beef stock 1 cup water ½ cup coconut milk 1 teaspoon olive oil 2 tablespoons parsley, chopped Directions: Heat up a pot with the coconut oil over medium-high heat, add carrots, onion and garlic, stir and cook for 5 minutes. Add cauliflower, water and stock, stir, bring to a boil, cover and cook for 45 minutes. Transfer soup to your blender and pulse well, add coconut milk, pulse well again, ladle into bowls, drizzle the olive oil over the soup, sprinkle parsley and serve for lunch. Nutrition: Calories: 190 Protein: 4 G Fat: 2 G Carbs: 16 G

Purple Potato Soup Preparation Time: 10 minutes Cooking Time: 1 hour and 15 minutes Servings: 6 Ingredients: 6 purple potatoes, chopped 1 cauliflower head, florets separated Black pepper to the taste 4 garlic cloves, minced 1 yellow onion, chopped 3 tablespoons olive oil 1 tablespoon thyme, chopped 1 leek, chopped 2 shallots, chopped 4 cups chicken stock, low-sodium Directions: In a baking dish, mix potatoes with onion, cauliflower, garlic, pepper, thyme and half of the oil, toss to coat, introduce in the oven and bake for 45 minutes at 400 degrees F. Heat up a pot with the rest of the oil over medium-high heat, add leeks and shallots, stir and cook for 10 minutes. Add roasted veggies and stock, stir, bring to a boil, cook for 20 minutes, transfer soup to your food processor, blend well, divide into bowls and serve. Nutrition: Calories: 200 Protein: 8 G Fat: 8 G Carbs: 15 G

Broccoli Soup Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 4 Ingredients: 2 pounds broccoli, florets separated 1 yellow onion, chopped 1 tablespoon olive oil Black pepper to the taste 1 cup celery, chopped 2 carrots, chopped 3 and ½ cups low-sodium chicken stock 1 tablespoon cilantro chopped Directions: Heat up a pot with the oil over medium-high heat, add the onion, celery and carrots, stir and cook for 5 minutes. Add broccoli, black pepper and stock, stir and cook over medium heat for 1 hour. Pulse using an immersion blender, add cilantro, stir the soup again, divide into bowls and serve. Nutrition: Calories: 170 Protein: 9 G Fat: 2 G Carbs: 10 G

Leeks Soup Preparation Time: 10 minutes Cooking Time: 1 hour and 15 minutes Servings: 6 Ingredients: 2 gold potatoes, chopped 1 cup cauliflower florets Black pepper to the taste 5 leeks, chopped 4 garlic cloves, minced 1 yellow onion, chopped 3 tablespoons olive oil A handful parsley, chopped 4 cups low-sodium chicken stock Directions: Heat up a pot with the oil over medium-high heat, add onion and garlic, stir and cook for 5 minutes. Add potatoes, cauliflower, black pepper, leeks and stock, stir, bring to a simmer, cook over medium heat for 30 minutes, blend using an immersion blender, add parsley, stir, ladle into bowls and serve. Nutrition: Calories: 150 Protein: 8 G Fat: 8 G Carbs: 7 G

Cauliflower Lunch Salad Preparation Time: 2 hours Cooking Time: 10 minutes Servings: 4 Ingredients: 1/3 cup low-sodium veggie stock 2 tablespoons olive oil 6 cups cauliflower florets, grated Black pepper to the taste ¼ cup red onion, chopped 1 red bell pepper, chopped Juice of ½ lemon ½ cup kalamata olives, pitted and cut into halves 1 teaspoon mint, chopped 1 tablespoon cilantro, chopped Directions: Heat up a pan with the oil over medium-high heat, add cauliflower, pepper and stock, stir, cook for 10 minutes, transfer to a bowl and keep in the fridge for 2 hours. Mix cauliflower with olives, onion, bell pepper, black pepper, mint, cilantro and lemon juice, toss to coat and serve. Nutrition: Calories: 185 Protein: 8 G Fat: 12 G Carbs: 11 G

Shrimp Soup Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 6 Ingredients: 46 ounces low-sodium chicken stock 3 cups shrimp, peeled and deveined A pinch of black pepper 2 tablespoons green onions, chopped 1 teaspoon dill, chopped Directions: Put the stock in a pot, bring to a simmer over medium heat, add black pepper, onion and shrimp, stir and simmer for 8-10 minutes. Add dill, stir, cook for 5 minutes more, ladle into bowls and serve. Nutrition: Calories: 190 Protein: 8 G Fat: 7 G Carbs: 12 G

Shrimp Mix Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 and ½ pounds shrimp, peeled and deveined 1 tablespoon olive oil 1 teaspoon sesame seeds 24 ounces broccoli florets 1 green onion, chopped 1 tablespoon balsamic vinegar 2 garlic cloves, minced 1 tablespoon ginger, grated Directions: In a bowl, mix oil with vinegar, garlic and ginger and whisk. Transfer this to a pan, heat up over medium heat, add shrimp, stir and cook for 3 minutes. Add broccoli, stir, cook for 4 minutes more, Add sesame seeds and green onions, toss, divide everything between plates and serve. Nutrition: Calories: 265 Protein: 20 G Fat: 2 G Carbs: 10 G

Spinach And Lentils Stew Preparation Time: 10 minutes Cooking Time: 23 minutes Servings: 3 Ingredients: 1 teaspoon olive oil 1/3 cup brown lentils 1 teaspoon ginger, grated 4 garlic cloves, minced 1 green chili pepper, chopped 2 tomatoes, chopped ½ teaspoon turmeric powder 2 potatoes, cubed A pinch of black pepper ¼ teaspoon cinnamon powder 1 cup low-sodium veggie stock 6 ounces spinach leaves Directions: Heat up a pot with the oil over medium heat, add chili pepper, ginger and garlic, stir and cook for 3 minutes. Add tomatoes, pepper, cinnamon, turmeric, lentils, potatoes, stock and spinach, stir and cook for 20 minutes. Divide into bowls and serve. Nutrition: Calories: 220 Protein: 11 G Fat: 3 G Carbs: 16 G

Sweet Potato Mix Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1 small yellow onion, chopped 1 tablespoon olive oil 2 garlic cloves, minced 4 sweet potatoes, chopped 1 red bell pepper, chopped 14 ounces canned tomatoes, chopped 2 teaspoons curry powder A pinch of black pepper 2 tablespoons red curry paste 14 ounces coconut milk Juice of 3 limes 1 tablespoon cilantro, chopped Directions: Heat up a pot with the oil over medium heat, add onion, stir and cook for 5 minutes. Add garlic, ginger, sweet potatoes, red bell pepper, tomatoes, curry powder, black pepper, curry paste, coconut milk, lime juice and cilantro, stir and simmer over medium heat for 20 minutes. Divide into bowls and serve for lunch. Nutrition: Calories: 270 Protein: 7 G Fat: 7 G Carbs: 12 G

Pea Stew Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1 carrot, cubed 1 yellow onion, chopped 1 and ½ tablespoons olive oil 1 celery stick, chopped 5 garlic cloves, minced 2 cups yellow peas 1 and ½ teaspoons cumin, ground 1 teaspoon sweet paprika ¼ teaspoon chili powder A pinch of black pepper ¼ teaspoon cinnamon powder ½ cup tomatoes, chopped Juice of ½ lemon 1-quart low-sodium veggie stock 1 tablespoon chives, chopped Directions: Heat up a pot with the oil over medium heat, add carrots, onion and celery, stir and cook for 5-6 minutes. Add garlic, peas, cumin, paprika, chili powder, pepper, cinnamon, tomatoes, lemon juice, peas and stock, stir, bring to a simmer, cook over medium heat for 20 minutes, add chives, toss, divide into bowls and serve. Nutrition: Calories: 272 Protein: 9 G Fat: 6 G Carbs: 14 G

Green Beans Stew Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 2 tablespoons olive oil 2 carrots, chopped 1 yellow onion, chopped 20 ounces green beans 2 garlic cloves, minced 7 ounces canned tomatoes, chopped 5 cups low-sodium veggie stock A pinch of black pepper 1 tablespoon parsley, chopped Directions: Heat up a pot with the oil, over medium heat, add onion, stir and cook for 5 minutes. Add carrots, green beans, garlic, tomatoes, black pepper and stock, stir, cover and simmer over medium heat for 20 minutes. Add parsley, divide into bowls and serve for lunch. Nutrition: Calories: 281 Protein: 11 G Fat: 5 G Carbs: 14 G

Mushroom And Veggie Soup Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1 yellow onion, chopped A pinch of black pepper 1 tablespoon olive oil 1 red chili pepper, chopped 2 carrots, sliced 4 garlic cloves, minced 12 mushrooms, chopped 2 ounces kale leaves, roughly chopped 4 cups low-sodium veggie stock 1 cup tomatoes, chopped ½ tablespoon lemon zest, grated ½ tablespoon parsley, chopped Directions: Heat up a pot with the oil, over medium heat, add onion, garlic, chili and carrots, stir and sauté for 5 minutes. Add black pepper, mushrooms, kale, tomatoes, stock and lemon zest, stir, cover and cook over medium heat for 20 minutes. Add parsley, toss, divide into bowls and serve for lunch. Nutrition: Calories: 200 Protein: 10 G Fat: 6 G Carbs: 9 G

Jackfruit And Chili Stew Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 40 ounces canned jackfruit 14 ounces canned red chili puree 1 yellow onion, chopped 8 garlic cloves, minced 1 tablespoon olive oil 6 cups low-sodium veggie stock 1 tablespoon oregano, chopped 1 tablespoon cilantro, chopped Directions: Heat up a pot with the oil, over medium-high heat, add onion and garlic, stir and cook for 4-5 minutes. Add jackfruit, chili puree and stock, stir, cover and cook over medium heat for 15 minutes. Add oregano and cilantro, stir, cook for 5 minutes more, divide into bowls and serve. Nutrition: Calories: 263 Protein: 11 G Fat: 6 G Carbs: 13 G

Mushroom Lunch Salad Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 7 garlic cloves, minced 2 red chili peppers, chopped 1 teaspoon olive oil 1 yellow onion, chopped 1 teaspoon cumin, ground ½ teaspoon oregano, dried ½ teaspoon smoked paprika A pinch of black pepper ¼ teaspoon cinnamon powder 1 cup low sodium veggie stock 8 ounces white mushrooms, sliced 3 teaspoons lime juice Directions: Heat up a pot with the oil over medium-high heat, add garlic and chili, stir and cook for 5 minutes. Add onion, cumin, oregano, paprika, black pepper and cinnamon, stir and cook for 5 minutes. Add mushrooms, lime juice and stock, stir, cook for 10 minutes, divide between plates and serve. Nutrition: Calories: 221 Protein: 8 G Fat: 6 G Carbs: 12 G

Chickpeas Stew Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: 1 teaspoon olive oil 1 cup chickpeas, soaked for 8 hours and drained 4 garlic cloves, minced 1 yellow onion, chopped 1 green chili pepper, chopped 1 teaspoon coriander, ground ½ teaspoon cumin, ground ½ teaspoon sweet paprika 2 tomatoes, chopped 1 and ½ cups low-sodium veggie stock A pinch of black pepper 3 cups spinach leaves 1 tablespoon lemon juice Directions: Heat up a pot with the oil over medium heat, add garlic, onion and chili pepper, stir and cook for 5 minutes. Add coriander, cumin, paprika and black pepper, stir and cook for 5 minutes more. Add chickpeas, tomatoes, stock and lemon juice, stir, cover the pot, cook over medium heat for 25 minutes, add spinach, cook for 5 minutes more, divide into bowls and serve. Nutrition: Calories: 270 Protein: 9 G Fat: 7 G Carbs: 14 G

Eggplant Stew Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ½ teaspoon cumin seeds 1 tablespoon coriander seeds ½ teaspoon mustard seeds 1 tablespoon olive oil 1 tablespoon ginger, grated 2 garlic cloves, minced 1 green chili pepper, chopped A pinch of cinnamon powder ½ teaspoon cardamom, ground ½ teaspoon turmeric powder 1 teaspoon lime juice 4 baby eggplants, cubed 1 cup low-sodium veggie stock 1 tablespoon cilantro, chopped Directions: Heat up a pot with the oil over medium-high heat, add cumin, coriander and mustard seeds, stir and cook them for 5 minutes. Add ginger, garlic, chili, cinnamon, cardamom and turmeric, stir and cook for 5 minutes more. Add lime juice, eggplants and stock, stir, cover and cook over medium heat for 15 minutes. Add cilantro, stir, divide into bowls and serve for lunch. Nutrition: Calories: 270 Protein: 9 G Fat: 4 G Carbs: 12 G

Black Eyed Peas Chili Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 6 Ingredients: 1 red bell pepper, chopped 1 green bell pepper, chopped 1 tablespoon olive oil 2 yellow onions, chopped 6 garlic cloves, minced 24 ounces black-eyed peas, soaked overnight and drained 4 cups veggie stock 2 tablespoons chili powder, mild 2 teaspoons cumin, ground ½ teaspoon chipotle powder 2 teaspoons smoked paprika 30 ounces canned tomatoes, no-salt-added, chopped 2 cups corn A pinch of black pepper Directions: Heat up a pot with the oil over medium heat, add the onions and the garlic, stir and cook for 5 minutes. Add red and green bell pepper, chili powder, cumin, chipotle powder, smoked paprika and black pepper, stir and cook for 5 minutes more. Add peas, stock, tomatoes and corn, stir, cover the pot and cook over medium heat for 30 minutes. Divide into bowls and serve for lunch. Nutrition: Calories: 270 Protein: 12 G Fat: 2 G Carbs: 13 G

Mediterranean Chicken Preparation Time: 10 minutes Cooking Time: 2 hours and 30 minutes Servings: 4 Ingredients: 1 pound chicken breasts, skinless and boneless 2 tomatoes, chopped 1 cup low-sodium chicken stock ½ red bell pepper, chopped 1 yellow onion, sliced Zest of 1 lemon, grated Juice of 1 lemon Black pepper to the taste ¾ cup whole wheat orzo ½ cup black olives, pitted 2 tablespoons scallions, chopped Directions: In your slow cooker, mix chicken with tomatoes, stock, bell pepper, onion, lemon zest, lemon juice and black pepper to the taste, cover and cook on High for 2 hours. Add black olives and orzo, toss, cover, cook on high for 30 minutes more, divide everything between plates and serve with chopped scallions on top. Nutrition: Calories: 211 Protein: 4 G Fat: 3 G Carbs: 12 G

Grilled Eggplant Lunch Salad Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1 tomato, diced 1 eggplant, pricked A pinch of salt and black pepper ¼ teaspoon ground turmeric 1½ teaspoons red wine vinegar ½ teaspoon chopped oregano 3 tablespoons olive oil 2 garlic cloves, minced 3 tablespoons chopped parsley 2 tablespoons chopped capers Directions: Heat up your grill over medium-high heat, add eggplant, cook for 15 minutes, turning from time to time, scoop flesh, roughly chop and put in a bowl. Add salt, pepper to the taste, tomatoes, turmeric, garlic, vinegar, oregano, parsley, oil and capers, toss and serve. Nutrition: Calories: 192 Protein: 7 G Fat: 7 G Carbs: 12 G

Eggplant and Avocado Lunch Mix Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 eggplant, sliced 1 red onion, sliced 2 teaspoons olive oil 1 avocado, pitted and chopped 1 teaspoon mustard 1 tablespoon red wine vinegar 1 tablespoon chopped oregano 1 teaspoon raw honey A pinch of salt and black pepper 1 tablespoon chopped parsley Zest of 1 lemon Directions: Brush the onion slices and eggplant slices with the olive oil, place them on the preheated kitchen grill, cook for 5 minutes on each side and let cool down. Cut the veggies into cubes, put in a salad bowl, add avocado and toss. In a bowl, mix vinegar with mustard, oregano, honey, olive oil, salt and pepper, whisk well and add to the salad. Toss together and sprinkle the lemon zest and the parsley on top and serve. Nutrition: Calories: 212 Protein: 7 G Fat: 7 G Carbs: 12 G

Mediterranean Grilled Pork Chops Preparation Time: 1 day Cooking Time: 20 minutes Servings: 6 Ingredients: 2 pork chops ¼ cup olive oil 2 yellow onions, sliced 2 garlic cloves, minced 2 teaspoons mustard 1 teaspoon sweet paprika Salt and black pepper to taste ½ teaspoon oregano, dried ½ teaspoon thyme, dried A pinch of cayenne pepper Directions: In a small bowl, mix oil with garlic, mustard, paprika, black pepper, oregano, thyme and cayenne and whisk well. In a bowl, combine onions with meat and mustard mix, toss to coat, cover and keep in the fridge for 1 day. Place meat on preheated grill pan over medium high heat, season with salt and cook for 10 minutes on each side. Meanwhile, heat a pan over medium heat, add marinated onions, stir and sauté for 4 minutes. Divide pork chops on plates, add sautéed onions on top and serve. Nutrition: Calories: 284 Protein: 12 G Fat: 4 G Carbs: 7 G

Chapter 5 Dinner recipes

Mushroom And Cheese Soup Preparation time: 10 minutes Cooking time: 20 minutes Servings: 2 Ingredients: 1 cup cremini mushrooms, chopped 1 cup Cheddar cheese, shredded 2 cups of water ½ teaspoon salt 1 teaspoon dried thyme ½ teaspoon dried oregano 1 tablespoon fresh parsley, chopped 1 tablespoon olive oil 1 bell pepper, chopped Directions: Pour olive oil in the pan. Add mushrooms and bell pepper. Roast the vegetables for 5 minutes over the medium heat. Then sprinkle them with salt, thyme, and dried oregano. Add parsley and water. Stir the soup well. Cook the soup for 10 minutes. After this, blend the soup until it is smooth and simmer it for 5 minutes more. Add cheese and stir until cheese is melted. Ladle the cooked soup into the bowls. It is recommended to serve soup hot. Nutrition: Calories 320,

Fat 26, Fiber 1.4, Carbs 7.4, Protein 15.7

Parmesan Tomato Soap Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: ½ cup tomatoes, chopped 1 tablespoon tomato paste 1 teaspoon garlic, diced 2 cups beef broth 1 teaspoon chili pepper 2 oz Parmesan, grated 1/3 cup fresh cilantro, chopped 2 potatoes, chopped Directions: Mix up together tomatoes and tomato paste and transfer the mixture in the pan. Add garlic and beef broth. Add chopped potatoes and chili pepper. Boil the ingredients for 15 minutes or until potato is soft. Then blend the mixture with the help of the hand blender or in the food processor. Add chopped cilantro and simmer the soup for 5 minutes. Ladle the cooked soup in the serving bowls and top every bowl with Parmesan generously. Nutrition: Calories 148, Fat 3.9, Fiber 3.1,

Carbs 19.8, Protein 9.2

Merjimek Preparation time: 7 minutes Cooking time: 40 minutes Servings: 4 Ingredients: 1 cup red lentils 3 tablespoons sunflower oil 1 teaspoon pepper paste ½ teaspoon chili pepper ½ teaspoon chili flakes ½ teaspoon salt 1 teaspoon butter ½ teaspoon paprika ½ teaspoon ground black pepper 4 cups of water 1 green pepper, chopped 2 potatoes, finely chopped Directions: Put butter in the pan and melt it. Add chopped pepper and potatoes and roast the vegetales for 5 minutes over the medium heat. Stir them occasionally. After this, add water, lentils, ground black pepper, paprika, salt, chili flakes, chili pepper, pepper paste, and oil. Stir the ingredients with the help of the spoon. Close the lid and cook soup for 35 minutes over the medium heat. The cooked soup should have tender puree texture. Nutrition: Calories 354, Fat 12.2, Fiber 18, Carbs 47.7, Protein 14.6

Chicken Leek Soup Preparation time: 10 minutes Cooking time: 35 minutes Servings: 4 Ingredients: 1 cup cabbage, shredded 6 oz leek, chopped ½ yellow onion, diced 1-pound chicken breast, skinless, boneless 1 tablespoon butter 1 teaspoon salt ½ teaspoon dried oregano ½ teaspoon dried thyme 1 tablespoon canola oil 4 cups of water Directions: Chop the chicken breast into the cubes and place in the pan. Add butter and canola oil. Cook the chicken for 5 minutes. Stir it from time to time. After this, add yellow onion and chopped leek. Add salt, dried oregano, and thyme. Mix up the ingredients well and saute for 5 minutes. Then add water and cabbage. Close the lid and cook soup over the medium heat for 25 minutes. Nutrition: Calories 222, Fat 9.4, Fiber 1.6, Carbs 8.5, Protein 25.1

Meatball Soup Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 1 cup ground beef 1 tablespoon semolina ½ teaspoon salt 1 egg yolk ½ teaspoon ground black pepper 4 cups chicken stock 1 carrot, chopped 1 yellow onion, diced 1 tablespoon butter ½ teaspoon turmeric ½ teaspoon garlic powder Directions: Toss butter in the skillet and heat it up until it is melted. Add onion and cook it until light brown. Meanwhile, pour chicken stock in the pan. Add garlic powder and turmeric. Bring the liquid to boil. Add chopped carrot and boil it for 10 minutes. In the mixing bowl, mix up together ground beef, semolina, salt, egg yolk, and ground black pepper. Make the small sized meatballs. Put the meatballs in the chicken stock. Add cooked onion. Cook the soup for 15 minutes over the medium-low heat. Nutrition: Calories 143, Fat 8.8, Fiber 1.2, Carbs 7.5, Protein 8.8

Lemon Lamb Soup Preparation time: 10 minutes Cooking time: 50 minutes Servings: 8 Ingredients: 1 ½-pound lamb bone in 4 eggs, beaten 2 cups lettuce, chopped 1 tablespoon chives, chopped ½ cup fresh dill, chopped ½ cup lemon juice 1 teaspoon salt ½ teaspoon white pepper 2 tablespoons avocado oil 5 cups of water Directions: Chop the lamb roughly and place in the pan. Add avocado oil and roast the meat for 10 minutes over the medium heat. Stir it with the help of spatula from time to time. Then sprinkle the meat with white pepper and salt. Add water and bring the mixture to boil. In the mixing bowl, whisk together eggs and lemon juice. Add a ½ cup of boiling water from the pan and whisk the egg mixture until smooth. Add dill, chives, and lettuce in the soup. Stir well. Cook the soup for 30 minutes over the medium-high heat. Then add egg mixture and stir it fast to make the homogenous texture of the soup.

Cook it for 3 minutes more. Nutrition: Calories 360, Fat 22.9, Fiber 0.8, Carbs 2.9, Protein 33.6

Eggplant Soup Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 Ingredients: ½ cup tomatoes, chopped 2 eggplants, trimmed ¼ cup fresh parsley, chopped ¼ cup fresh cilantro, chopped 1 yellow onion, diced ½ teaspoon ground cumin ½ teaspoon cayenne pepper 1 celery stalk, chopped 1 tablespoon olive oil 1 teaspoon salt 1 garlic clove, peeled 1 teaspoon butter 4 cups chicken stock Directions: Peel eggplants and sprinkle them with olive oil and salt. Preheat the oven to 360F. Put the eggplants in the tray and transfer it in the preheated oven. Bake the vegetables for 25 minutes. Meanwhile, pour chicken stock in the pan. Add chopped tomatoes, parsley, cilantro, ground cumin, cayenne pepper, celery stalk, and diced garlic clove. Simmer the mixture for 5 minutes.

Meanwhile, heat up the butter in the skillet. Add onion and roast it until translucent. Add the onion in the boiled chicken stock mixture. When the eggplants are cooked, transfer them in the food processor and blend until smooth. After this, put the blended eggplants in the chicken stock mixture. Blend the soup with the help of the hand blender until you get a creamy texture. Simmer the soup for 5 minutes. Nutrition: Calories 137, Fat 5.7, Fiber 10.9, Carbs 21.2,Protein 4.2

Lasagna Rolls Preparation time: 20 minutes Cooking time: 30 minutes Servings: 2 Ingredients: 2 zucchini, trimmed 1 cup Mozzarella, shredded 1 cup ground beef ½ teaspoon salt ½ teaspoon ground black pepper ½ teaspoon ground paprika ½ teaspoon dried oregano ¼ teaspoon cayenne pepper 1/3 cup tomato sauce 1teaspoon olive oil ¼ cup Cheddar cheese, shredded 1/3 cup chicken stock Directions: Slice the zucchini lengthwise. In the mixing bowl, mix up together salt, ground beef, ground black pepper, ground paprika, and cayenne pepper. Spread every zucchini slice with ground beef mixture and roll them. Brush the casserole mold with olive oil from inside and arrange zucchini rolls. Top every zucchini rolls with Mozzarella and Cheddar cheese. Then mix up together tomato sauce, dried oregano, and chicken stock. Pour the liquid over zucchini. Cover the casserole mold with foil and secure the edges. Bake lasagna rolls for 30 minutes at 355F. Nutrition: Calories 357, Fat 23.7, Fiber 3.3, Carbs 11.4, Protein 26.3

Tortilla Wraps With Hummus Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2 Ingredients: 2 corn tortillas 1 cup Romaine lettuce, chopped 4 teaspoons hummus 1 tablespoon lemon juice ¼ teaspoon cayenne pepper 8 oz chicken fillet ½ teaspoon olive oil ½ teaspoon salt Directions: Slice the chicken fillet onto 2 fillets. Rub every chicken fillet with cayenne pepper, olive oil, and salt. Heat up the skillet well. Place the chicken fillets in the skillet and roast them for 4 minutes from each side over the medium heat. Meanwhile, spread one side of the corn tortillas with hummus. Arrange the chopped lettuce on hummus and sprinkle with lemon juice. Then add hot roasted chicken fillet and roll the tortillas (wrap). Secure every wrap with a toothpick. Nutrition: Calories 300, Fat 11.3, Fiber 2.3, Carbs 13.2, Protein 35.1

Tomato & Chicken Skillet Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 cup tomatoes 1-pound chicken breast, skinless, boneless 3 bell peppers, chopped ½ cup of water 1 jalapeno pepper, chopped ½ teaspoon salt 1 tablespoon olive oil Directions: Chop tomatoes into the tiny pieces. Then chop the chicken breast into the medium cubes. Pour olive oil in the skillet and heat it up. Add chicken breast cubes and roast them for 5 minutes. After this, add chopped bell pepper and jalapeno pepper. Stir the ingredients well and cook for 5 minutes. Add salt and tomatoes. Mix up well. Cook the ingredients for 5 minutes and add water. Stir it well. Close the lid and cook the meal for 5 minutes more. Nutrition: Calories 197, Fat 6.7, Fiber 1.8, Carbs 8.7, Protein 25.4

Seafood Wraps With Avocado Preparation time: 10 minutes Cooking time: 6 minutes Servings: 3 Ingredients: 3 corn tortillas 5 oz shrimps, peeled 3 oz crab meat, chopped 1 avocado, peeled, pitted 2 tablespoons Greek yogurt ¼ teaspoon minced garlic ½ teaspoon cayenne pepper ¾ teaspoon ground coriander 1 teaspoon butter ¼ cup heavy cream 1 cucumber, trimmed Directions: Pour heavy cream in the saucepan. Add crab meat, shrimps, minced garlic, cayenne pepper, butter, and ground coriander. Boil the seafood for 6 minutes. After this, spread the tortillas with Greek yogurt from one side. Cut avocado and cucumber into the wedges. Arrange them on the tortillas. Then add the seafood mixture. Wrap the tortillas carefully and secure with the toothpicks. Nutrition: Calories 340, Fat 20.4, Fiber 6.6, Carbs 22.3, Protein 18.8

Carrot Soap Preparation time: 10 minutes Cooking time: 35 minutes Servings: 6 Ingredients: 5 cups beef broth 4 carrots, peeled 1 teaspoon dried thyme ½ teaspoon ground cumin 1 teaspoon salt 1 ½ cup potatoes, chopped 1 tablespoon olive oil ½ teaspoon ground black pepper 1 tablespoon lemon juice 1/3 cup fresh parsley, chopped 1 chili pepper, chopped 1 tablespoon tomato paste 1 tablespoon sour cream Directions: Line the baking tray with baking paper. Put sweet potatoes and carrot on the tray and sprinkle with olive oil and salt. Bake the vegetables for 25 minutes at 365F. Meanwhile, pour the beef broth in the pan and bring it to boil. Add dried thyme, ground cumin, chopped chili pepper, and tomato paste. When the vegetables are cooked, add them in the pan. Boil the vegetables until they are soft.

Then blend the mixture with the help of the blender until smooth. Simmer it for 2 minutes and add lemon juice. Stir well. Then add sour cream and chopped parsley. Stir well. Simmer the soup for 3 minutes more. Nutrition: Calories 123, Fat 4.1, Fiber 2.9, Carbs 16.4, Protein 5.3

Wrapped Chopped Salad Preparation time: 15 minutes Servings: 4 Ingredients: 1 cup Monterey Jack cheese, shredded 1 avocado, chopped ½ cup radish, chopped 2 cups lettuce, teared 1 tomato, chopped 4 whole wheat tortillas 1 teaspoon olive oil ¼ teaspoon dried oregano ¼ teaspoon garlic powder ½ oz Plain yogurt ¼ teaspoon salt Directions: In the mixing bowl mix up together avocado, radish, lettuce, and tomato. Add cheese. For the dressing: in the shallow bowl, whisk together salt, Plain yogurt, garlic powder, dried oregano, and olive oil. Pour the dressing over the salad and give a good shake. Then spoon the salad mixture down the center of every tortilla and wrap/roll them. The cooked lunch should be served immediately; otherwise, it will not be crunchy. Nutrition: Calories 340, Fat 20.7,

Fiber 7, Carbs 28.9, Protein 12.5

Chicken And Quinoa Salad With Pomegranate Preparation time: 10 minutes Cooking time: 20 minutes Servings: 3 Ingredients: ½ cup quinoa 1 cup chicken stock ½ teaspoon salt 1 oz pomegranate seeds 8 oz chicken breast, skinless, boneless 1 tablespoon olive oil 1 cup lettuce, chopped ½ teaspoon paprika ½ teaspoon ground black pepper 1 teaspoon lemon juice 1 teaspoon butter Directions: In the pan combine together quinoa and chicken stock. Add salt and boil the ingredients for 15 minutes or until quinoa will absorb all liquid. Meanwhile, chop the chicken breast and sprinkle it with paprika and ground black pepper. Place it in the skillet, add butter and roast for 10 minutes. Stir the chicken from time to time. When the chicken and quinoa is cooked chill them to the room temperature and put in the salad bowl. Add pomegranate seeds, lettuce, olive oil, and lemon juice. Mix up the salad well.

Nutrition: Calories 257, Fat 9.8, Fiber 2.4, Carbs 21.1, Protein 20.5

Pasta E Fagioli Soap Preparation time: 10 minutes Cooking time:40 minutes Servings: 6 Ingredients: 1 cup ditalini pasta, dried 6 cups of water 1 cup chicken stock 1 ½ cup ground beef 1 tablespoon olive oil 1 teaspoon salt 1 teaspoon ground black pepper 6 oz carrot, chopped 4 oz celery, chopped 3 tablespoons tomato sauce 1 tablespoon tomato paste 6 oz red kidney beans, canned, drained 1 teaspoon dried oregano 1 teaspoon dried basil ¼ teaspoon dried marjoram 6 teaspoons fresh parsley, chopped 1 teaspoon minced garlic 1 white onion, diced Directions: Pour olive oil in the skillet. Add ground beef, salt, ground black pepper, and diced onion.

Cook the ingredients until they are cooked (appx.10 minutes over the medium heat). Cook ditalini pasta according to the directions of the manufacturer. Meanwhile, pour water and chicken stock in the pan. Add carrot, celery, tomato sauce, tomato paste, and close the lid. Bring the mixture to boil and simmer it for 10 minutes. Then add cooked ground beef mixture. Sprinkle it with dried oregano, basil, and marjoram. Then add minced garlic and red kidney beans. Close the lid and simmer the soup for 10 minutes over the medium heat. After this, add chopped parsley and cooked pasta, and bring the soup to boil again. Remove the cooked soup from the heat and close the lid. Let the soup rest for at least 10 minutes before serving. Nutrition: Calories 278, Fat 7.3, Fiber 6.8, Carbs 38.1, Protein 16.3

Mediterranean Buddha Bowl Preparation time: 10 minutes Cooking time: 25 minutes Servings: 5 Ingredients: 1 cup chickpeas, canned, drained ½ teaspoon butter ½ teaspoon salt ½ teaspoon ground paprika ¾ teaspoon onion powder 6 oz quinoa, dried 12 oz chicken stock 2 tomatoes, chopped 1 cucumber, chopped ½ cup fresh spinach, chopped ½ cup arugula, chopped ½ cup lettuce chopped 1 tablespoon olive oil 4 teaspoons hummus Directions: Place chickpeas in the skillet. Add butter and salt. Roast the chickpeas for 5 minutes over the high heat. Stir them from time to time. After this, place quinoa and chicken stock in the pan. Cook the quinoa for 15 minutes over the medium heat. Then make the salad: mix up together tomatoes, cucumber, spinach, arugula, lettuce, and olive oil. Shake the salad gently.

Arrange roasted chickpeas in every serving bowl. Add salad and hummus. Then add quinoa. Buddha bowl is cooked. Nutrition: Calories 330, Fat 8.4, Fiber 10.9, Carbs 51.6, Protein 14.1

Shrimp Crepes Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 4 eggs, beaten 4 teaspoons sour cream 1 cup shrimps, peeled, boiled 1 teaspoon butter 1 teaspoon olive oil 1/3 cup Mozzarella, shredded ½ teaspoon salt 1 teaspoon dried oregano Directions: In the mixing bowl, combine together sour cream, eggs, salt, and dried oregano. Place butter and olive oil in the crepe skillet and heat the ingredients up. Separate the egg liquid into 4 parts. Ladle the first part of the egg liquid in the skillet and flatten it in the shape of crepe. Sprinkle the egg crepe with ¼ part of shrimps and a small amount of Mozzarella. Roast the crepe for 2 minutes from one side and then flip it onto another. Cook the crepe for 30 seconds more. Repeat the same steps with all remaining ingredients. Nutrition: Calories 148, Fat 8.5,

Fiber 0.2, Carbs 1.5, Protein 16.1

Carrot Noodles Salad Preparation time: 15 minutes Servings: 4 Ingredients: 2 carrots, peeled 1 tablespoon raisins, chopped ¼ cup walnuts, roughly chopped 5 oz Feta cheese, crumbled 3 teaspoons olive oil 3 teaspoon lemon juice ¼ teaspoon ground cardamom ¾ teaspoon saffron ¼ teaspoon sage 1 cup chickpeas, canned, drained Directions: Make the carrot noodles with the help of the spiralizer. Place the carrot noodles in the salad bowl. Add raisins, walnuts, and chickpeas. Shake the salad well. Then make the dressing: mix up together sage, saffron, ground cardamom, lemon juice, and olive oil. Pour the dressing over the salad. Shake it well. Sprinkle the cooked salad with crumbled Feta cheese and shake gently again. Nutrition: Calories 375, Fat 18.7,

Fiber 10.2, Carbs 37.6, Protein 16.9

Chapter 6 Dessert Recipes

Banana Shake Bowls Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: 4 medium bananas, peeled 1 avocado, peeled, pitted and mashed ¾ cup almond milk ½ teaspoon vanilla extract Directions: In a blender, combine the bananas with the avocado and the other ingredients, pulse, divide into bowls and keep in the fridge until serving. Nutrition: Calories 185 Fat 4.3 Fiber 4 Carbs 6 Protein 6.45

Cold Lemon Squares Preparation Time: 30 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: 1 cup avocado oil+ a drizzle 2 bananas, peeled and chopped 1 tablespoon honey ¼ cup lemon juice A pinch of lemon zest, grated Directions: In your food processor, mix the bananas with the rest of the ingredients, pulse well and spread on the bottom of a pan greased with a drizzle of oil. Introduce in the fridge for 30 minutes, slice into squares and serve. Nutrition: Calories 136 Fat 11.2 Fiber 0.2 Carbs 7 Protein 1.1

Blackberry and Apples Cobbler Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 6 Ingredients: ¾ cup stevia 6 cups blackberries ¼ cup apples, cored and cubed ¼ teaspoon baking powder 1 tablespoon lime juice ½ cup almond flour ½ cup water 3 and ½ tablespoon avocado oil Cooking spray Directions: In a bowl, mix the berries with half of the stevia and lemon juice, sprinkle some flour all over, whisk and pour into a baking dish greased with cooking spray. In another bowl, mix flour with the rest of the sugar, baking powder, the water and the oil, and stir the whole thing with your hands. Spread over the berries, introduce in the oven at 375 degrees F and bake for 30 minutes. Serve warm. Nutrition: Calories 221 Fat 6.3 Fiber 3.3 Carbs 6 Protein 9

Black Tea Cake Preparation Time: 10 minutes Cooking Time: 35 minutes Servings: 8 Ingredients: 6 tablespoons black tea powder 2 cups almond milk, warmed up 1 cup avocado oil 2 cups stevia 4 eggs 2 teaspoons vanilla extract 3 and ½ cups almond flour 1 teaspoon baking soda 3 teaspoons baking powder Directions: In a bowl, combine the almond milk with the oil, stevia and the rest of the ingredients and whisk well. Pour this into a cake pan lined with parchment paper, introduce in the oven at 350 degrees F and bake for 35 minutes. Leave the cake to cool down, slice and serve. Nutrition: Calories 200 Fat 6.4 Fiber 4 Carbs 6.5 Protein 5.4

Green Tea and Vanilla Cream Preparation Time: 2 hours Cooking Time: 0 minutes Servings: 4 Ingredients: 14 ounces almond milk, hot 2 tablespoons green tea powder 14 ounces heavy cream 3 tablespoons stevia 1 teaspoon vanilla extract 1 teaspoon gelatin powder Directions: In a bowl, combine the almond milk with the green tea powder and the rest of the ingredients, whisk well, cool down, divide into cups and keep in the fridge for 2 hours before serving. Nutrition: Calories 120 Fat 3 Fiber 3 Carbs 7 Protein 4

Figs Pie Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 8 Ingredients: ½ cup stevia 6 figs, cut into quarters ½ teaspoon vanilla extract 1 cup almond flour 4 eggs, whisked Directions: Spread the figs on the bottom of a springform pan lined with parchment paper. In a bowl, combine the other ingredients, whisk and pour over the figs, Bake at 375 digress F for 1 hour, flip the pie upside down when it’s done and serve. Nutrition: Calories 200 Fat 4.4 Fiber 3 Carbs 7.6 Protein 8

Cherry Cream Preparation Time: 2 hours Cooking Time: 0 minutes Servings: 4 Ingredients: 2 cups cherries, pitted and chopped 1 cup almond milk ½ cup whipping cream 3 eggs, whisked 1/3 cup stevia 1 teaspoon lemon juice ½ teaspoon vanilla extract Directions: In your food processor, combine the cherries with the milk and the rest of the ingredients, pulse well, divide into cups and keep in the fridge for 2 hours before serving. Nutrition: Calories 200 Fat 4.5 Fiber 3.3 Carbs 5.6 Protein 3.4

Strawberries Cream Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ½ cup stevia 2 pounds strawberries, chopped 1 cup almond milk Zest of 1 lemon, grated ½ cup heavy cream 3 egg yolks, whisked Directions: Heat up a pan with the milk over medium-high heat, add the stevia and the rest of the ingredients, whisk well, simmer for 20 minutes, divide into cups and serve cold. Nutrition: Calories 152 Fat 4.4 Fiber 5.5 Carbs 5.1 Protein 0.8

Apples and Plum Cake Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: 7 ounces almond flour 1 egg, whisked 5 tablespoons stevia 3 ounces warm almond milk 2 pounds plums, pitted and cut into quarters 2 apples, cored and chopped Zest of 1 lemon, grated 1 teaspoon baking powder Directions: In a bowl, mix the almond milk with the egg, stevia, and the rest of the ingredients except the cooking spray and whisk well. Grease a cake pan with the oil, pour the cake mix inside, introduce in the oven and bake at 350 degrees F for 40 minutes. Cool down, slice and serve. Nutrition: Calories 209 Fat 6.4 Fiber 6 Carbs 8 Protein 6.6

Cinnamon Chickpeas Cookies Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 12 Ingredients: 1 cup canned chickpeas, drained, rinsed and mashed 2 cups almond flour 1 teaspoon cinnamon powder 1 teaspoon baking powder 1 cup avocado oil ½ cup stevia 1 egg, whisked 2 teaspoons almond extract 1 cup raisins 1 cup coconut, unsweetened and shredded Directions: In a bowl, combine the chickpeas with the flour, cinnamon and the other ingredients, and whisk well until you obtain a dough. Scoop tablespoons of dough on a baking sheet lined with parchment paper, introduce them in the oven at 350 degrees F and bake for 20 minutes. Leave them to cool down for a few minutes and serve. Nutrition: Calories 200 Fat 4.5 Fiber 3.4 Carbs 9.5 Protein 2.4

Cocoa Brownies Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: 30 ounces canned lentils, rinsed and drained 1 tablespoon honey 1 banana, peeled and chopped ½ teaspoon baking soda 4 tablespoons almond butter 2 tablespoons cocoa powder Cooking spray Directions: In a food processor, combine the lentils with the honey and the other ingredients except the cooking spray and pulse well. Pour this into a pan greased with cooking spray, spread evenly, introduce in the oven at 375 degrees F and bake for 20 minutes. Cut the brownies and serve cold. Nutrition: Calories 200 Fat 4.5 Fiber 2.4 Carbs 8.7 Protein 4.3

Cardamom Almond Cream Preparation Time: 30 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: Juice of 1 lime ½ cup stevia 1 and ½ cups water 3 cups almond milk ½ cup honey 2 teaspoons cardamom, ground 1 teaspoon rose water 1 teaspoon vanilla extract Directions: In a blender, combine the almond milk with the cardamom and the rest of the ingredients, pulse well, divide into cups and keep in the fridge for 30 minutes before serving. Nutrition: Calories 283 Fat 11.8 Fiber 0.3 Carbs Protein 7.1

Banana Cinnamon Cupcakes Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 4 tablespoons avocado oil 4 eggs ½ cup orange juice 2 teaspoons cinnamon powder 1 teaspoon vanilla extract 2 bananas, peeled and chopped ¾ cup almond flour ½ teaspoon baking powder Cooking spray Directions: In a bowl, combine the oil with the eggs, orange juice and the other ingredients except the cooking spray, whisk well, pour in a cupcake pan greased with the cooking spray, introduce in the oven at 350 degrees F and bake for 20 minutes. Cool the cupcakes down and serve. Nutrition: Calories 142 Fat 5.8 Fiber 4.2 Carbs 5.7 Protein 1.6

Rhubarb and Apples Cream Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 6 Ingredients: 3 cups rhubarb, chopped 1 and ½ cups stevia 2 eggs, whisked ½ teaspoon nutmeg, ground 1 tablespoon avocado oil 1/3 cup almond milk Directions: In a blender, combine the rhubarb with the stevia and the rest of the ingredients, pulse well, divide into cups and serve cold. Nutrition: Calories 200 Fat 5.2 Fiber 3.4 Carbs 7.6 Protein 2.5

Almond Rice Dessert Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1 cup white rice 2 cups almond milk 1 cup almonds, chopped ½ cup stevia 1 tablespoon cinnamon powder ½ cup pomegranate seeds Directions: In a pot, mix the rice with the milk and stevia, bring to a simmer and cook for 20 minutes, stirring often. Add the rest of the ingredients, stir, divide into bowls and serve. Nutrition: Calories 234 Fat 9.5 Fiber 3.4 Carbs 12.4 Protein 6.5

Peach Sorbet Preparation Time: 2 hours Cooking Time: 10 minutes Servings: 4 Ingredients: 2 cups apple juice 1 cup stevia 2 tablespoons lemon zest, grated 2 pounds peaches, pitted and quartered Directions: Heat up a pan over medium heat, add the apple juice and the rest of the ingredients, simmer for 10 minutes, transfer to a blender, pulse, divide into cups and keep in the freezer for 2 hours before serving. Nutrition: Calories 182 Fat 5.4 Fiber 3.4 Carbs 12 Protein 5.4

Cranberries and Pears Pie Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: 2 cup cranberries 3 cups pears, cubed A drizzle of olive oil 1 cup stevia 1/3 cup almond flour 1 cup rolled oats ¼ avocado oil Directions: In a bowl, mix the cranberries with the pears and the other ingredients except the olive oil and the oats, and stir well. Grease a cake pan with the a drizzle of olive oil, pour the pears mix inside, sprinkle the oats all over and bake at 350 degrees F for 40 minutes. Cool the mix down, and serve. Nutrition: Calories 172 Fat 3.4 Fiber 4.3 Carbs 11.5 Protein 4.5

Lemon Cream Preparation Time: 1 hour Cooking Time: 10 minutes Servings: 6 Ingredients: 2 eggs, whisked 1 and ¼ cup stevia 10 tablespoons avocado oil 1 cup heavy cream Juice of 2 lemons Zest of 2 lemons, grated Directions: In a pan, combine the cream with the lemon juice and the other ingredients, whisk well, cook for 10 minutes, divide into cups and keep in the fridge for 1 hour before serving. Nutrition: Calories 200 Fat 8.5 Fiber 4.5 Carbs 8.6 Protein 4.5

Blueberries Stew Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 cups blueberries 3 tablespoons stevia 1 and ½ cups pure apple juice 1 teaspoon vanilla extract Directions: In a pan, combine the blueberries with stevia and the other ingredients, bring to a simmer and cook over medium-low heat for 10 minutes. Divide into cups and serve cold. Nutrition: Calories 192 Fat 5.4 Fiber 3.4 Carbs 9.4 Protein 4.5

Mandarin Cream Preparation Time: 20 minutes Cooking Time: 0 minutes Servings: 8 Ingredients: 2 mandarins, peeled and cut into segments Juice of 2 mandarins 2 tablespoons stevia 4 eggs, whisked ¾ cup stevia ¾ cup almonds, ground Directions: In a blender, combine the mandarins with the mandarins juice and the other ingredients, whisk well, divide into cups and keep in the fridge for 20 minutes before serving. Nutrition: Calories 106 Fat 3.4 Fiber 0 Carbs 2.4 Protein 4

Creamy Mint Strawberry Mix Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 6 Ingredients: Cooking spray ¼ cup stevia 1 and ½ cup almond flour 1 teaspoon baking powder 1 cup almond milk 1 egg, whisked 2 cups strawberries, sliced 1 tablespoon mint, chopped 1 teaspoon lime zest, grated ½ cup whipping cream Directions: In a bowl, combine the almond with the strawberries, mint and the other ingredients except the cooking spray and whisk well. Grease 6 ramekins with the cooking spray, pour the strawberry mix inside, introduce in the oven and bake at 350 degrees F for 30 minutes. Cool down and serve. Nutrition: Calories 200 Fat 6.3 Fiber 2 Carbs 6.5 Protein 8

Vanilla Cake Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 10 Ingredients: 3 cups almond flour 3 teaspoons baking powder 1 cup olive oil 1 and ½ cup almond milk 1 and 2/3 cup stevia 2 cups water 1 tablespoon lime juice 2 teaspoons vanilla extract Cooking spray Directions: In a bowl, mix the almond flour with the baking powder, the oil and the rest of the ingredients except the cooking spray and whisk well. Pour the mix into a cake pan greased with the cooking spray, introduce in the oven and bake at 370 degrees F for 25 minutes. Leave the cake to cool down, cut and serve! Nutrition: Calories 200 Fat 7.6 Fiber 2.5 Carbs 5.5 Protein 4.5

Pumpkin Cream Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: 2 cups canned pumpkin flesh 2 tablespoons stevia 1 teaspoon vanilla extract 2 tablespoons water A pinch of pumpkin spice Directions: In a pan, combine the pumpkin flesh with the other ingredients, simmer for 5 minutes, divide into cups and serve cold. Nutrition: Calories 192 Fat 3.4 Fiber 4.5 Carbs 7.6 Protein 3.5

Chia and Berries Smoothie Bowl Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 and ½ cup almond milk 1 cup blackberries ¼ cup strawberries, chopped 1 and ½ tablespoons chia seeds 1 teaspoon cinnamon powder Directions: In a blender, combine the blackberries with the strawberries and the rest of the ingredients, pulse well, divide into small bowls and serve cold. Nutrition: Calories 182 Fat 3.4 Fiber 3.4 Carbs 8.4 Protein 3

Minty Coconut Cream Preparation Time: 4 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 banana, peeled 2 cups coconut flesh, shredded 3 tablespoons mint, chopped 1 and ½ cups coconut water 2 tablespoons stevia ½ avocado, pitted and peeled Directions: In a blender, combine the coconut with the banana and the rest of the ingredients, pulse well, divide into cups and serve cold. Nutrition: Calories 193 Fat 5.4 Fiber 3.4 Carbs 7.6 Protein 3

Watermelon Cream Preparation Time: 15 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 pound watermelon, peeled and chopped 1 teaspoon vanilla extract 1 cup heavy cream 1 teaspoon lime juice 2 tablespoons stevia Directions: In a blender, combine the watermelon with the cream and the rest of the ingredients, pulse well, divide into cups and keep in the fridge for 15 minutes before serving. Nutrition: Calories 122 Fat 5.7 Fiber 3.2 Carbs 5.3 Protein 0.4

Grapes Stew Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2/3 cup stevia 1 tablespoon olive oil 1/3 cup coconut water 1 teaspoon vanilla extract 1 teaspoon lemon zest, grated 2 cup red grapes, halved Directions: Heat up a pan with the water over medium heat, add the oil, stevia and the rest of the ingredients, toss, simmer for 10 minutes, divide into cups and serve. Nutrition: Calories 122 Fat 3.7 Fiber 1.2 Carbs 2.3 Protein 0.4

Cocoa Sweet Cherry Cream Preparation Time: 2 hours Cooking Time: 0 minutes Servings: 4 Ingredients: ½ cup cocoa powder ¾ cup red cherry jam ¼ cup stevia 2 cups water 1 pound cherries, pitted and halved Directions: In a blender, mix the cherries with the water and the rest of the ingredients, pulse well, divide into cups and keep in the fridge for 2 hours before serving. Nutrition: Calories 162 Fat 3.4 Fiber 2.4 Carbs 5 Protein 1

Apple Couscous Pudding Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: ½ cup couscous 1 and ½ cups milk ¼ cup apple, cored and chopped 3 tablespoons stevia ½ teaspoon rose water 1 tablespoon orange zest, grated Directions: Heat up a pan with the milk over medium heat, add the couscous and the rest of the ingredients, whisk, simmer for 25 minutes, divide into bowls and serve. Nutrition: Calories 150 Fat 4.5 Fiber 5.5 Carbs 7.5 Protein 4

Ricotta Ramekins Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 4 Ingredients: 6 eggs, whisked 1 and ½ pounds ricotta cheese, soft ½ pound stevia 1 teaspoon vanilla extract ½ teaspoon baking powder Cooking spray Directions: In a bowl, mix the eggs with the ricotta and the other ingredients except the cooking spray and whisk well. Grease 4 ramekins with the cooking spray, pour the ricotta cream in each and bake at 360 degrees F for 1 hour. Serve cold. Nutrition: Calories 180 Fat 5.3 Fiber 5.4 Carbs 11.5 Protein 4

Papaya Cream Preparation Time: 10 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: 1 cup papaya, peeled and chopped 1 cup heavy cream 1 tablespoon stevia ½ teaspoon vanilla extract Directions: In a blender, combine the cream with the papaya and the other ingredients, pulse well, divide into cups and serve cold. Nutrition: Calories 182 Fat 3.1 Fiber 2.3 Carbs 3.5 Protein 2

Almonds and Oats Pudding Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: 1 tablespoon lemon juice Zest of 1 lime 1 and ½ cups almond milk 1 teaspoon almond extract ½ cup oats 2 tablespoons stevia ½ cup silver almonds, chopped Directions: In a pan, combine the almond milk with the lime zest and the other ingredients, whisk, bring to a simmer and cook over medium heat for 15 minutes. Divide the mix into bowls and serve cold. Nutrition: Calories 174 Fat 12.1 Fiber 3.2 Carbs 3.9 Protein 4.8

Chocolate Cups Preparation Time: 2 hours Cooking Time: 0 minutes Servings: 6 Ingredients: ½ cup avocado oil 1 cup, chocolate, melted 1 teaspoon matcha powder 3 tablespoons stevia Directions: In a bowl, mix the chocolate with the oil and the rest of the ingredients, whisk really well, divide into cups and keep in the freezer for 2 hours before serving. Nutrition: Calories 174 Fat 9.1 Fiber 2.2 Carbs 3.9 Protein 2.8

Chapter 7 Salad Recipes

Sushi Appetizer Preparation Time: 10 minutes Servings:4 Ingredients: 1 large cucumber 3 tablespoons cream cheese ½ teaspoon chives 1 teaspoon lime juice 1 oz Feta cheese, crumbled ¼ teaspoon paprika ½ teaspoon ground black pepper ¾ teaspoon minced garlic Directions: Trim the ends of cucumber. With the help of the vegetable slicer make the lengthwise slices from the cucumber. Make the spread: churn together cream cheese, chopped chives, lime juice, crumbled Feta, paprika, ground black pepper, and minced garlic. Then spread every cucumber slice with the cream cheese mixture. Roll the cucumber slices and secure them with the help of the toothpick. Nutrition: calories 58, Fat 4.2, Fiber 0.5, Carbs 3.7, Protein 2.2

Tuna Salad in Lettuce Cups Preparation Time: 10 minutes Cooking time: 10 minutes Servings:6 Ingredients: 4 Romaine lettuce leaves 8 oz tuna fillet 1 teaspoon balsamic vinegar ½ teaspoon olive oil 1 tablespoon fresh dill, chopped ¼ teaspoon salt ¾ teaspoon chili pepper 1 tomato, chopped ¾ cup Plain yogurt Directions: Rub the tuna fillet with salt and chili pepper. Then drizzle the fish with olive oil. Bake tuna for 10 minutes at 365F. Then chill it little and chop. In the bowl combine chopped tuna, Plain yogurt, tomato, fresh dill, and balsamic vinegar. Mix up well. Fill the lettuce leaves with the tuna mixture. Nutrition: Calories 152, Fat 11.2, Fiber 0.3, Carbs 3.4, Protein 9

Rice Burgers Preparation Time: 10 minutes Cooking time: 30 minutes Servings:4 Ingredients: 1/3 cup rice 1 cup of water ½ teaspoon salt 2 tablespoons ricotta cheese 1 egg ¼ cup yellow onion, diced 1 teaspoon sunflower oil ½ teaspoon ground black pepper 1 tablespoon wheat flour, whole grain Directions: Pour water in a pan. Add rice and salt. Close the lid and boil rice for 15 minutes or until it will soak all liquid and will be done. Meanwhile, heat up oil in the skillet. Add diced onion and roast it until golden brown. Combine cooked rice with onion. Add ground black pepper, wheat flour, and egg. Mix up the mixture. It should smooth but not liquid. Then make medium size burgers. Bake the burgers for 10 minutes at 355F. Top the cooked appetizer with ricotta cheese. Nutrition: Calories 104, Fat 3, Fiber 0.5, Carbs 15.1, Protein 3.7

Wheatberry Burgers Preparation Time: 25 minutes Cooking time: 15 minutes Servings:6 Ingredients: 1 cup wheatberry, cooked 2 eggs ¼ cup ground chicken 1 tablespoon wheat flour, whole grain 1 teaspoon Italian seasoning 1 tablespoon olive oil 1 teaspoon salt Directions: In the mixing bowl mix up together wheatberry and ground chicken. Crack eggs in the mixture. Then add wheat flour, Italian seasoning, and salt. Mix up the mass with the help of the spoon until homogenous. Then make burgers and freeze them in the freezer for 20 minutes. Heat up olive oil in the skillet. Place frozen burgers in the hot oil and roast them for 4 minutes from each side over the high heat. Then cook burgers for 10 minutes more over the medium heat. Flip them onto another side from time to time. Nutrition: Calories 97, Fat 5.7,Fiber 1.5, Carbs 9.2, Protein 5.2

Tzatziki Preparation Time: 10 minutes Cooking time: 0 minutes Servings:4 Ingredients: 1 large cucumber, trimmed 3 oz Greek yogurt 1 teaspoon olive oil 3 tablespoons fresh dill, chopped 1 tablespoon lime juice ¾ teaspoon salt 1 garlic clove, minced Directions: Grate the cucumber and squeeze the juice from it. Then place the squeezed cucumber in the bowl. Add Greek yogurt, olive oil, dill, lime juice, salt, and minced garlic. Mix up the mixture until homogenous. Store tzatziki in the fridge up to 2 days. Nutrition: Calories 44, Fat 1.8, Fiber 0.7, Carbs 5.1, Protein 3.2

Kale Wraps with Apple and Chicken Preparation Time: 10 minutes Cooking time: 10 minutes Servings:4 Ingredients: 4 kale leaves 4 oz chicken fillet ½ apple 1 tablespoon butter ¼ teaspoon chili pepper ¾ teaspoon salt 1 tablespoon lemon juice ¾ teaspoon dried thyme Directions: Chop the chicken fillet into the small cubes. Then mix up together chicken with chili pepper and salt. Heat up butter in the skillet. Add chicken cubes. Roast them for 4 minutes. Meanwhile, chop the apple into small cubes and add it in the chicken. Mix up well. Sprinkle the ingredients with lemon juice and dried thyme. Cook them for 5 minutes over the medium-high heat. Fill the kale leaves with the hot chicken mixture and wrap. Nutrition: Calories 106,Fat 5.1,Fiber 1.1, Carbs 6.3, Protein 9

Tomato Finger Sandwich Preparation Time: 10 minutes Cooking time: 0 minutes Servings:6 Ingredients: 6 corn tortillas 1 tablespoon cream cheese 1 tablespoon ricotta cheese ½ teaspoon minced garlic 1 tablespoon fresh dill, chopped 2 tomatoes, sliced Directions: Cut every tortilla into 2 triangles. Then mix up together cream cheese, ricotta cheese, minced garlic, and dill. Spread 6 triangles with cream cheese mixture. Then place sliced tomato on them and cover with remaining tortilla triangles. Nutrition: Calories 71, Fat 1.6, Fiber 2.1, Carbs 12.8, Protein 2.3

Parsley Cheese Balls Preparation Time: 10 minutes Cooking time: 1 minute Servings:6 Ingredients: 1/3 cup Cheddar cheese, shredded 1 tablespoon dried dill 1 egg, beaten ½ teaspoon salt 2 tablespoons coconut flakes 3 tablespoons sunflower oil Directions: Mix up together shredded cheese with dried dill, salt, and coconut flakes. Then add egg and stir carefully until homogenous. After this make small balls from the cheese mixture. Heat up sunflower oil in the skillet. Place cheese balls in the hot oil and roast them for 10 seconds from each side. Dry the cooked cheese balls with the help of the paper towel. Nutrition: Calories 105, Fat 10.4, Fiber 0.2, Carbs 0.7, Protein 2.6

Layered Dip Preparation Time: 10 minutes Cooking time: 0 minutes Servings:12 Ingredients: ½ cup hummus 8 tablespoons tzatziki 1 teaspoon olive oil 1 cup tomatoes, chopped 1 cup cucumbers, chopped 1 tablespoon lemon juice 1/3 cup fresh parsley, chopped 1 jalapeno pepper, chopped Directions: In the mixing bowl mix up together fresh parsley, lemon juice, olive oil, cucumbers, tomatoes, and chopped jalapeno pepper. Then make the layer of ½ part of tomato mixture in the casserole mold or glass mold. Top it with the layer of hummus. Then add remaining tomato mixture and flatten it well. Top it with tzatziki and flatten well. Store the dip in the fridge for up to 3 hours. Nutrition: Calories 49, Fat 3.6, Fiber 1, Carbs 3.3, Protein 1.1

Grilled Tempeh Sticks Preparation Time: 5 minutes Cooking time: 8 minutes Servings:6 Ingredients: 11 oz soy tempeh 1 teaspoon olive oil ½ teaspoon ground black pepper ¼ teaspoon garlic powder Directions: Cut soy tempeh into the sticks. Sprinkle every tempeh stick with ground black pepper, garlic powder, and olive oil. Preheat the grill to 375F. Place the tempeh sticks in the grill and cook them for 4 minutes from each side. The time of cooking depends on the tempeh sticks size. The cooked tempeh sticks will have a light brown color. Nutrition: Calories 88,Fat 2.5, Fiber 3.6, Carbs 10.2, Protein 6.5

Sweet Potato Fries Preparation Time: 10 minutes Cooking time: 35 minutes Servings:5 Ingredients: 1 teaspoon Zaatar spices 3 sweet potatoes 1 tablespoon dried dill 1 teaspoon salt 3 teaspoons sunflower oil ½ teaspoon paprika Directions: Pour water in the crockpot. Peel the sweet potatoes and cut them into the fries. Line the baking tray with parchment. Place the layer of the sweet potato in the tray. Sprinkle the vegetables with dried dill, salt, and paprika. Then sprinkle sweet potatoes with Zaatar and mix up well with the help of the fingertips. Sprinkle the sweet potato fries with sunflower oil. Preheat the oven to 375F. Bake the sweet potato fries for 35 minutes. Stir the fries every 10 minutes. Nutrition: Calories 28, Fat 2.9, Fiber 0.2, Carbs 0.6, Protein 0.2

Italian Style Potato Fries Preparation Time: 10 minutes Cooking time: 40 minutes Servings:4 Ingredients: 1/3 cup baby red potatoes 1 tablespoon Italian seasoning 3 tablespoons canola oil 1 teaspoon turmeric ½ teaspoon of sea salt ½ teaspoon dried rosemary 1 tablespoon dried dill Directions: Cut the red potatoes into the wedges and transfer in the big bowl. After this, sprinkle the vegetables with Italian seasoning, canola oil, turmeric, sea salt, dried rosemary, and dried dill. Shake the potato wedges carefully. Line the baking tray with baking paper. Place the potatoes wedges in the tray. Flatten it well to make one layer. Preheat the oven to 375F. Place the tray with potatoes in the oven and bake for 40 minutes. Stir the potatoes with the help of the spatula from time to time. The potato fries are cooked when they have crunchy edges. Nutrition: Calories 122, Fat 11.6, Fiber 0.5, Carbs 4.5, Protein 0.6

Lemon Cauliflower Florets Preparation Time: 15 minutes Cooking time: 12 minutes Servings:6 Ingredients: 1-pound cauliflower head, trimmed 3 tablespoons lemon juice 3 eggs, beaten 1 teaspoon salt 1 teaspoon ground black pepper 2 cups water, for cooking 3 tablespoons almond butter 1 teaspoon turmeric Directions: Place the cauliflower head in the pan. Add water. Boil the cauliflower for 8 minutes or until it is tender. Then cool the vegetable well and separate it onto the florets. Whisk together beaten eggs, salt, ground black pepper, and turmeric. Dip every cauliflower floret in the egg mixture. Toss the almond butter in the skillet and heat it up. Roast the cauliflower florets for 2 minutes from each side over the medium heat. When the cauliflower florets are golden brown, they are cooked. Sprinkle the cooked florets with lemon juice. Nutrition: Calories 103, Fat 6.9, Fiber 2.9,

Carbs 6.3, Protein 6.1

Greek Style Nachos Preparation Time: 7 minutes Cooking time: 0 minutes Servings:3 Ingredients: 3 oz tortilla chips ¼ cup Greek yogurt 1 tablespoon fresh parsley, chopped ¼ teaspoon minced garlic 2 kalamata olives, chopped 1 teaspoon paprika ¼ teaspoon ground thyme Directions: In the mixing bowl mix up together Greek yogurt, parsley, minced garlic, olives, paprika, and thyme. Then add tortilla chips and mix up gently. The snack should be served immediately. Nutrition: Calories 81, Fat 1.6, Fiber 2.2, Carbs 14.1, Protein 3.5

Cheesy Phyllo Bites Preparation Time: 10 minutes Cooking time: 15 minutes Servings:8 Ingredients: 3 Phyllo sheets ½ cup Cheddar cheese 2 eggs, beaten 1 tablespoon butter Directions: Mix up together Cheddar cheese with eggs. Spread the round springform pan with butter. Place 2 Phyllo sheets inside the springform pan. Place Cheddar cheese mixture over the Phyllo sheets and cover it with the remaining Phyllo dough sheet. Preheat the oven to 365F. Cut the Phyllo dough pie onto 8 pieces and bake for 15 minutes. Nutrition: Calories 113,Fat 5.4, Fiber 0.4, Carbs 11.4, Protein 5

Cheddar Hot Pepper Dip Preparation Time: 5 minutes Cooking time: 10 minutes Servings:6 Ingredients: 1 cup Cheddar cheese ¼ cup cilantro, chopped 1 chili pepper, chopped 1 teaspoon garlic powder ¼ cup milk Directions: Bring the milk to boil. Then add Cheddar cheese in the milk and simmer the mixture for 2 minutes. Stir it constantly. After this, add cilantro, chili pepper, and garlic powder. Mix up the mixture well. If it doesn’t get a smooth texture, use the hand blender to blend the mass. It is recommended to serve the dip when it gets the room temperature. Nutrition: Calories 83, Fat 6.5,Fiber 0.1, Carbs 1.2, Protein 5.1

Traditional Mediterranean Hummus Preparation Time: 10 minutes Cooking time: 45 minutes Servings:7 Ingredients: 1 cup chickpeas, soaked 6 cups of water ½ cup lemon juice 3 tablespoon olive oil 1 teaspoon salt 1/3 teaspoon harissa Directions: Combine chickpeas and water and boil for 45 minutes or until chickpeas are tender. Then transfer chickpeas in the food processor. Add 1 cup of chickpeas water and lemon juice. After this, add salt and harissa. Blend the hummus until it is smooth and fluffy. Add olive oil and pulse it for 10 seconds more. Transfer the cooked hummus in the bowl and store it in the fridge up to 2 days. Nutrition: Calories 160, Fat 7.9, Fiber 5. Carbs 17.8, Protein 5.7

Easy Nachos Preparation Time: 10 minutes Cooking time: 10 minutes Servings:7 Ingredients: 1 cup nachos 1/3 cup Monterey Jack cheese, shredded 2 oz black olives, sliced 2 tomatoes, chopped Directions: Crash the nachos gently and arrange them in the casserole mold in one layer. Make the layer of black olives and tomatoes over the nachos. Flatten the ingredients with the help of spatula if needed. Then make the layer of cheese and cover casserole mold with foil. Secure the edges. Bake the nachos for 10 minutes at 365F. Then remove the foil from the mold and serve nachos in the casserole mold. Nutrition: Calories 133, Fat 8, Fiber 2.3, Carbs 10.6, Protein 5.4

Salty Almonds Preparation Time: 1 hour 10 minutes Cooking time: 15 minutes Servings:5 Ingredients: 1 cup almonds 3 tablespoons salt 2 cups of water Directions: Bring water to boil. After this, add 2 tablespoons of salt in water and stir it. When salt is dissolved, add almonds and let them soak for at least 1 hour. Meanwhile, line the tray with baking paper and preheat oven to 350F. Dry the soaked almonds with a paper towel well and arrange them in one layer in the tray. Sprinkle buts with remaining salt. Bake the snack for 15 minutes. Mix it from time to time with the help of the spatula or spoon. Nutrition: Calories 110, Fat 9.5, Fiber 2.4, Carbs 4.1, Protein 4

Zucchini Chips Preparation Time: 15 minutes Cooking time: 20 minutes Servings:4 Ingredients: 1 zucchini 2 oz Parmesan, grated ½ teaspoon paprika 1 teaspoon olive oil Directions: Trim zucchini and slice it into the chips with the help of the vegetable slices. Then mix up together Parmesan and paprika. Sprinkle the zucchini chips with olive oil. After this, dip every zucchini slice in the cheese mixture. Place the zucchini chips in the lined baking tray and bake for 20 minutes at 375F. Flip the zucchini sliced onto another side after 10 minutes of cooking. Chill the cooked chips well. Nutrition: Calories 64, Fat 4.3, Fiber 0.6, Carbs 2.3, Protein 5.2

Chili Chicken Wings Preparation Time: 10 minutes Cooking time: 20 minutes Servings:3 Ingredients: 3 chicken wings, boneless 1 teaspoon chili pepper, minced 1tablespoon olive oil 1 teaspoon minced garlic 2 tablespoons balsamic vinegar ½ teaspoon salt Directions: Make the chicken sauce: whisk together minced chili pepper, olive oil, minced garlic, balsamic vinegar, and salt. Preheat the oven to 360F. Line the baking tray with parchment. Rub the chicken wings with chicken sauce generously and transfer in the tray. Bake the poultry for 20 minutes. Flip them onto another side after 10 minutes of cooking. Nutrition: Calories 138, Fat 11, Fiber 0.2, Carbs 3.8, Protein 5.9

Radish Flatbread Bites Preparation Time: 10 minutes Cooking time: 10 minutes Servings:8 Ingredients: 2 tablespoons butter 1/3 cup milk 1 ½ cup wheat flour, whole grain 1 teaspoon salt 1 teaspoon avocado oil 1 cup radish 1 tablespoon cream cheese Directions: Melt butter and combine it together with milk. Stir the liquid. Then mix up together flour with butter mixture. Knead the soft and non-sticky dough. Cut the dough into 8 pieces. Roll up every dough piece into the circle (flatbread). Pour avocado oil in the skillet. Roast the flatbreads for 1 minute from each side over the medium heat. After this, slice the radish and mix it up with cream cheese and salt. Top cooked flatbreads with radish. Nutrition: Calories 123, Fat 3.8, Fiber 0.9, Carbs 18.9, Protein 3

Endive Bites Preparation Time: 10 minutes Cooking time: 0 minutes Servings:10 Ingredients: 6 oz endive 2 pears, chopped 4 oz Blue cheese, crumbled 1 teaspoon olive oil 1 teaspoon lemon juice ¾ teaspoon ground cinnamon Directions: Separate endive into the spears (10 spears). In the bowl combine chopped pears, olive oil, lemon juice, ground cinnamon, and Blue cheese. Fill the endive spears with cheese mixture. Nutrition: Calories 72, Fat 3.8, Fiber 1.9, Carbs 7.4, Protein 2.8

Eggplant Bites Preparation Time: 15 minutes Cooking time: 30 minutes Servings:8 Ingredients: 2 eggs, beaten 3 oz Parmesan, grated 1 tablespoon coconut flakes ½ teaspoon ground paprika 1 teaspoon salt 2 eggplants, trimmed Directions: Slice the eggplants into the thin circles. Use the vegetable slicer for this step. After this, sprinkle the vegetables with salt and mix up. Leave them for 510 minutes. Then drain eggplant juice and sprinkle them with ground paprika. Mix up together coconut flakes and Parmesan. Dip every eggplant circle in the egg and then coat in Parmesan mixture. Line the baking tray with parchment and place eggplants on it. Bake the vegetables for 30 minutes at 360F. Flip the eggplants into another side after 12 minutes of cooking. Nutrition: Calories 87, Fat 3.9, Fiber 5, Carbs 8.7, Protein 6.2

Peanut Butter Yogurt Dip Preparation Time: 10 minutes Cooking time: 0 minutes Servings:4 Ingredients: 2 tablespoons peanut butter 1 oz Greek Yogurt 1 teaspoon sesame seeds ½ teaspoon vanilla extract 1 tablespoon honey Directions: Put peanut butter and Greek yogurt in the big bowl. With the help of the mixer mix up the mixture until fluffy. After this, add sesame seeds, vanilla extract, and honey. Stir it carefully. Store the dip in the fridge. Nutrition: Calories 74, Fat 4.5, Fiber 0.6, Carbs 6.5, Protein 2.9

Roasted Chickpeas Preparation Time: 10 minutes Cooking time: 3 hours Servings:8 Ingredients: 1 cup chickpeas, canned 1 teaspoon salt ½ teaspoon ground coriander ½ teaspoon ground paprika ½ teaspoon dried thyme ¾ teaspoon cayenne pepper 2 tablespoons olive oil Directions: Drain the chickpeas and dry them carefully with the help of the towel. After this, place them in the baking tray. Mix up together salt, ground coriander, ground paprika, dried thyme, and cayenne pepper. Sprinkle the chickpeas with spices and shake well. After this, drizzle them with olive oil. Give a good shake again. Preheat the oven to 375F. Place the tray with chickpeas in the preheated oven and cook them for 35 minutes. Flip the chickpeas on another side from time to time. Nutrition: Calories 122, Fat 5.1, Fiber 4.5,

Carbs 15.4, Protein 4.9

Bell Pepper Muffins Preparation Time: 15 minutes Cooking time: 15 minutes Servings:4 Ingredients: 4 eggs, beaten 4 teaspoons butter, softened 1 teaspoon baking powder 2 bell peppers, chopped 4 tablespoons wheat flour, whole grain ½ teaspoon ground black pepper ½ teaspoon salt Directions: Mix up together eggs, butter, baking powder, wheat flour, ground black pepper, and salt. When the batter is smooth, add chopped bell pepper. Stir well. Fill ½ part of every muffin mold with bell pepper batter. Bake the muffins for 15 minutes at 365F. Nutrition: Calories 146, Fat 8.4, Fiber 1.1, Carbs 11.6, Protein 7

Whole-Grain Lavash Chips Preparation Time: 8 minutes Cooking time: 10 minutes Servings:4 Ingredients: 1 lavash sheet, whole grain 1 tablespoon canola oil 1 teaspoon paprika ½ teaspoon chili pepper ½ teaspoon salt Directions: In the shallow bowl whisk together canola oil, paprika, chili pepper, and salt. Then chop lavash sheet roughly (in the shape of chips). Sprinkle lavash chips with oil mixture and arrange in the tray to get one thin layer. Bake the lavash chips for 10 minutes at 365F. Flip them on another side from time to time to avoid burning. Cool the cooked chips well. Nutrition: Calories 73, Fat 4, Fiber 0.7, Carbs 8.4, Protein 1.6

Quinoa Granola Preparation Time: 10 minutes Cooking time: 25 minutes Servings:15 Ingredients: 1 cup rolled oats 6 oz quinoa 7 oz almonds, chopped 5 tablespoons maple syrup 3 tablespoons peanut butter 1 teaspoon ground cinnamon 1 tablespoon coconut flakes Directions: In the bog bowl mix up together rolled oats, quinoa, almonds, and coconut flakes. Then add peanut butter and maple syrup. Stir the mixture carefully with the help of the spoon. Line the baking tray with parchment. Transfer the quinoa mixture in the tray and flatten it well. Bake granola for 25 minutes at 355F. Chill the cooked granola well and crack on the servings. Nutrition: Calories 177, Fat 9.4, Fiber 3.3, Carbs 19.1, Protein 5.9

Cheesy Artichoke Dip Preparation Time: 10 minutes Cooking time: 10 minutes Servings:6 Ingredients: 1 cup sour cream 1 cup fresh spinach 4 oz artichoke hearts, drained 1 cup Mozzarella cheese, shredded 1 teaspoon chili flakes Directions: Chop the artichoke hearts on the tiny pieces. Put spinach in a blender and blend until smooth. Mix up together spinach with artichokes. Add sour cream, Mozzarella cheese, and chili flakes. Stir well. Transfer the mixture in the mold/pan and flatten it. Bake the dip for 10 minutes at 360F. Nutrition: Calories 105, Fat 8.9, Fiber 1.1,Carbs 4, Protein 3.3

Date and Fig Smoothie Preparation Time: 5 minutes Cooking time: 0 minutes Servings:1 Ingredients: 1 date, pitted 1 fig, chopped 1 oz Greek yogurt 1/3 cup organic almond milk 1/3 teaspoon ground cardamom 1 teaspoon honey Directions: Place all ingredients in the food processor. Blend the mixture until smooth. After this, pour the cooked smoothie in the serving glass. Nutrition: Calories 146, Fat 3.1, Fiber 2.7, Carbs 27.7, Protein 4.3

Cucumber Bites with Creamy Avocado Preparation Time: 10 minutes Cooking time: 0 minutes Servings:5 Ingredients: 1 cucumber 5 cherry tomatoes 2 oz avocado, pitted ¼ teaspoon minced garlic ¼ teaspoon dried basil ¾ teaspoon sour cream ¾ teaspoon lemon juice Directions: Trim the cucumber and slice it on 5 thick slices. After this, churn avocado until you get cream mass. Add minced garlic, dried basil, sour cream, and lemon juice. Mix up well. Spread the avocado mass over the cucumber slices and top it with cherry tomatoes. Nutrition: Calories 56, Fat 2.7, Fiber 2.5, Carbs 8.1, Protein 1.7

Beetroot Chips Preparation Time: 10 minutes Cooking time: 15 minutes Servings:4 Ingredients: 1 beetroot, peeled 1 teaspoon salt 1 tablespoon sunflower oil Directions: Thinly slice the beetroot and sprinkle with salt. Add the sunflower oil and stir gently with the help of the spatula. Arrange the beetroot chips in the tray one-by-one and bake for 12 minutes at 370F. Then flip chips on another side and bake for 3 minutes more. Nutrition: Calories 42, Fat 3.6, Fiber 0.5, Carbs 2.5, Protein 0.4

Chapter 8 Snack and appetizers

Meatballs Platter Servings: 4 Preparation time: 10 minutes Cooking time: 15 minutes Ingredients: 1 pound beef meat, ground ¼ cup panko breadcrumbs A pinch of salt and black pepper 3 tablespoons red onion, grated ¼ cup parsley, chopped 2 garlic cloves, minced 2 tablespoons lemon juice Zest of 1 lemon, grated 1 egg ½ teaspoon cumin, ground ½ teaspoon coriander, ground ¼ teaspoon cinnamon powder 2 ounces feta cheese, crumbled Directions: In a bowl, mix the beef with the breadcrumbs, salt, pepper and the rest of the ingredients except the cooking spray, stir well and shape medium balls out of this mix. Arrange the meatballs on a baking sheet lined with parchment paper, grease them with cooking spray and bake at 450°F for 15 minutes. Arrange the meatballs on a platter and serve as an appetizer. Nutrition: Calories 300; Fat 15.4 g; Fiber 6.4 g, Carbs 22.4 g; Protein 35 g

Yogurt Dip Servings: 6 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 2 cups Greek yogurt 2 tablespoons pistachios, toasted and chopped A pinch of salt and white pepper 2 tablespoons mint, chopped 1 tablespoon kalamata olives, pitted and chopped ¼ cup za’atar spice ¼ cup pomegranate seeds 1/3 cup olive oil Directions: In a bowl, combine the yogurt with the pistachios and the rest of the ingredients, whisk well, divide into small cups and serve with pita chips on the side. Nutrition: Calories 294; Fat 18 g; Fiber 1 g; Carbs 21 g; Protein 10 g

Tomato Bruschetta Servings: 6 Preparation time: 10 minutes Cooking time: 10 minutes Ingredients: 1 baguette, sliced 1/3 cup basil, chopped 6 tomatoes, cubed 2 garlic cloves, minced A pinch of salt and black pepper 1 teaspoon olive oil 1 tablespoon balsamic vinegar ½ teaspoon garlic powder Cooking spray Directions: Arrange the baguette slices on a baking sheet lined with parchment paper, grease them with cooking spray and bake at 400° F for 10 minutes. In a bowl, mix the tomatoes with the basil and the remaining ingredients, toss well and leave aside for 10 minutes. Divide the tomato mix on each baguette slice, arrange them all on a platter and serve. Nutrition: Calories 162; Fat 4 g; Fiber 7 g; Carbs 29 g; Protein 4 g

Artichoke Flatbread Servings: 4 Preparation time: 10 minutes Cooking time: 15 minutes Ingredients: 5 tablespoons olive oil 2 garlic cloves, minced 2 tablespoons parsley, chopped 2 round whole wheat flatbreads 4 tablespoons parmesan, grated ½ cup mozzarella cheese, grated 14 ounces canned artichokes, drained and quartered 1 cup baby spinach, chopped ½ cup cherry tomatoes, halved ½ teaspoon basil, dried Salt and black pepper to the taste Directions: In a bowl, mix the parsley with the garlic and 4 tablespoons oil, whisk well and spread this over the flatbreads. Sprinkle the mozzarella and half of the parmesan. In a bowl, mix the artichokes with the spinach, tomatoes, basil, salt, pepper and the rest of the oil, toss and divide over the flatbreads as well. Sprinkle the rest of the parmesan on top, arrange the flatbreads on a baking sheet lined with parchment paper and bake at 425° F for 15 minutes. Serve as an appetizer. Nutrition: Calories 223; Fat 11.2 g; Fiber 5.34 g, Carbs 15.5 g; Protein 7.4 g

Red Pepper Tapenade Servings: 4 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 7 ounces roasted red peppers, chopped ½ cup parmesan, grated 1/3 cup parsley, chopped 14 ounces canned artichokes, drained and chopped 3 tablespoons olive oil ¼ cup capers, drained 1 and ½ tablespoons lemon juice 2 garlic cloves, minced Directions: In your blender, combine the red peppers with the parmesan and the rest of the ingredients and pulse well. Divide into cups and serve as a snack. Nutrition: Calories 200; Fat 5.6 g; Fiber 4.5 g; Carbs 12.4 g; Protein 4.6 g

Coriander Falafel Servings: 8 Preparation time: 10 minutes Cooking time: 10 minutes Ingredients: 1 cup canned garbanzo beans, drained and rinsed 1 bunch parsley leaves 1 yellow onion, chopped 5 garlic cloves, minced 1 teaspoon coriander, ground A pinch of salt and black pepper ¼ teaspoon cayenne pepper ¼ teaspoon baking soda ¼ teaspoon cumin powder 1 teaspoon lemon juice 3 tablespoons tapioca flour Olive oil for frying Directions: In your food processor, combine the beans with the parsley, onion and the rest the ingredients except the oil and the flour and pulse well. Transfer the mix to a bowl, add the flour, stir well, shape 16 balls out of this mix and flatten them a bit. Heat up a pan with some oil over medium-high heat, add the falafels, cook them for 5 minutes on each side, transfer to paper towels, drain excess grease, arrange them on a platter and serve as an appetizer. Nutrition: Calories 112; Fat 6.2 g; Fiber 2 g; Carbs 12.3 g; Protein 3.1g

Red Pepper Hummus Servings: 6 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 6 ounces roasted red peppers, peeled and chopped 16 ounces canned chickpeas, drained and rinsed ¼ cup Greek yogurt 3 tablespoons tahini paste Juice of 1 lemon 3 garlic cloves, minced 1 tablespoon olive oil A pinch of salt and black pepper 1 tablespoon parsley, chopped Directions: In your food processor, combine the red peppers with the rest of the ingredients except the oil and the parsley and pulse well. Add the oil, pulse again, divide into cups, sprinkle the parsley on top and serve as a party spread. Nutrition: Calories 255; Fat 11.4 g; Fiber 4.5 g; Carbs 17.4 g; Protein 6.5 g

White Bean Dip Servings: 4 Preparation time: 10 minutes Cooking time: 0 minute Ingredients: 15 ounces canned white beans, drained and rinsed 6 ounces canned artichoke hearts, drained and quartered 4 garlic cloves, minced 1 tablespoon basil, chopped 2 tablespoons olive oil Juice of ½ lemon Zest of ½ lemon, grated Salt and black pepper to the taste Directions: In your food processor, combine the beans with the artichokes and the rest of the ingredients except the oil and pulse well. Add the oil gradually, pulse the mix again, divide into cups and serve as a party dip. Nutrition: Calories 274; Fat 11.7 g; Fiber 6.5 g; Carbs 18.5 g; Protein 16.5 g

Hummus with Ground Lamb Servings: 8 Preparation time: 10 minutes Cooking time: 15 minute Ingredients: 10 ounces hummus 12 ounces lamb meat, ground ½ cup pomegranate seeds ¼ cup parsley, chopped 1 tablespoon olive oil Pita chips for serving Directions: Heat up a pan with the oil over medium-high heat, add the meat, and brown for 15 minutes stirring often. Spread the hummus on a platter, spread the ground lamb all over, also spread the pomegranate seeds and the parsley and serve with pita chips as a snack. Nutrition: Calories 133; Fat 9.7 g; Fiber 1.7 g; Carbs 6.4 g; Protein 5

Eggplant Dip Servings: 4 Preparation time: 10 minutes Cooking time: 40 minutes Ingredients: 1 eggplant, poked with a fork 2 tablespoons tahini paste 2 tablespoons lemon juice 2 garlic cloves, minced 1 tablespoon olive oil Salt and black pepper to the taste 1 tablespoon parsley, chopped Directions: Put the eggplant in a roasting pan, bake at 400° F for 40 minutes, cool down, peel and transfer to your food processor. Add the rest of the ingredients except the parsley, pulse well, divide into small bowls and serve as an appetizer with the parsley sprinkled on top. Nutrition: Calories 121; Fat 4.3 g; Fiber 1 g; Carbs 1.4 g; Protein 4.3 g

Veggie Fritters Servings: 8 Preparation time: 10 minutes Cooking time: 10 minutes Ingredients: 2 garlic cloves, minced 2 yellow onions, chopped 4 scallions, chopped 2 carrots, grated 2 teaspoons cumin, ground ½ teaspoon turmeric powder Salt and black pepper to the taste ¼ teaspoon coriander, ground 2 tablespoons parsley, chopped ¼ teaspoon lemon juice ½ cup almond flour 2 beets, peeled and grated 2 eggs, whisked ¼ cup tapioca flour 3 tablespoons olive oil Directions: In a bowl, combine the garlic with the onions, scallions and the rest of the ingredients except the oil, stir well and shape medium fritters out of this mix. Heat up a pan with the oil over medium-high heat, add the fritters, cook for 5 minutes on each side, arrange on a platter and serve. Nutrition: Calories 209; Fat 11.2 g; Fiber 3 g; Carbs 4.4 g; Protein 4.8 g

Bulgur Lamb Meatballs Servings: 6 Preparation time: 10 minutes Cooking time: 15 minute Ingredients: 1 and ½ cups Greek yogurt ½ teaspoon cumin, ground 1 cup cucumber, shredded ½ teaspoon garlic, minced A pinch of salt and black pepper 1 cup bulgur 2 cups water 1 pound lamb, ground ¼ cup parsley, chopped ¼ cup shallots, chopped ½ teaspoon allspice, ground ½ teaspoon cinnamon powder 1 tablespoon olive oil Directions: In a bowl, combine the bulgur with the water, cover the bowl, leave aside for 10 minutes, drain and transfer to a bowl. Add the meat, the yogurt and the rest of the ingredients except the oil, stir well and shape medium meatballs out of this mix. Heat up a pan with the oil over medium-high heat, add the meatballs, cook them for 7 minutes on each side, arrange them all on a platter and serve as an appetizer. Nutrition: Calories 300; Fat 9.6 g; Fiber 4.6 g; Carbs 22.6 g; Protein 6.6 g

Cucumber Bites Servings: 12 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 1 English cucumber, sliced into 32 rounds 10 ounces hummus 16 cherry tomatoes, halved 1 tablespoon parsley, chopped 1 ounce feta cheese, crumbled Directions: Spread the hummus on each cucumber round, divide the tomato halves on each, sprinkle the cheese and parsley on to and serve as an appetizer. Nutrition: Calories 162; Fat 3.4 g; Fiber 2 g; Carbs 6.4 g; Protein 2.4 g

Stuffed Avocado Servings: 2 Preparation time: 10 minutes Cooking time: 0 minute Ingredients: 1 avocado, halved and pitted 10 ounces canned tuna, drained 2 tablespoons sun-dried tomatoes, chopped 1 and ½ tablespoon basil pesto 2 tablespoons black olives, pitted and chopped Salt and black pepper to the taste 2 teaspoons pine nuts, toasted and chopped 1 tablespoon basil, chopped Directions: In a bowl, combine the tuna with the sun-dried tomatoes and the rest of the ingredients except the avocado and stir. Stuff the avocado halves with the tuna mix and serve as an appetizer. Nutrition: Calories 233; Fat 9 g; Fiber 3.5 g; Carbs 11.4 g; Protein 5.6 g

Wrapped Plums Servings: 8 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: 2 ounces prosciutto, cut into 16 pieces 4 plums, quartered 1 tablespoon chives, chopped A pinch of red pepper flakes, crushed Directions: Wrap each plum quarter in a prosciutto slice, arrange them all on a platter, sprinkle the chives and pepper flakes all over and serve. Nutrition: Calories 30; Fat 1 g; Fiber 0 g; Carbs 4 g; Protein 2 g Cucumber Sandwich Bites Servings: 12 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: 1 cucumber, sliced 8 slices whole wheat bread 2 tablespoons cream cheese, soft 1 tablespoon chives, chopped ¼ cup avocado, peeled, pitted and mashed 1 teaspoon mustard Salt and black pepper to the taste Directions: Spread the mashed avocado on each bread slice, also spread the rest of the ingredients except the cucumber slices. Divide the cucumber slices on the bread slices, cut each slice in thirds, arrange on a platter and serve as an appetizer. Nutrition: Calories 187; Fat 12.4 g; Fiber 2.1 g; Carbs 4.5 g; Protein 8.2 g

Cucumber Rolls Servings: 6 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: 1 big cucumber, sliced lengthwise 1 tablespoon parsley, chopped 8 ounces canned tuna, drained and mashed Salt and black pepper to the taste 1 teaspoon lime juice Directions: Arrange cucumber slices on a working surface, divide the rest of the ingredients, and roll. Arrange all the rolls on a platter and serve as an appetizer. Nutrition: Calories 200; Fat 6 g; Fiber 3.4 g; Carbs 7.6 g; Protein 3.5 g

Olives and Cheese Stuffed Tomatoes Servings: 24 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 24 cherry tomatoes, top cut off and insides scooped out 2 tablespoons olive oil ¼ teaspoon red pepper flakes ½ cup feta cheese, crumbled 2 tablespoons black olive paste ¼ cup mint, torn Directions: In a bowl, mix the olives paste with the rest of the ingredients except the cherry tomatoes and whisk well. Stuff the cherry tomatoes with this mix, arrange them all on a platter and serve as an appetizer. Nutrition: Calories 136; Fat 8.6 g; Fiber 4.8 g; Carbs 5.6 g; Protein 5.1 g

Tomato Salsa Servings: 6 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: 1 garlic clove, minced 4 tablespoons olive oil 5 tomatoes, cubed 1 tablespoon balsamic vinegar ¼ cup basil, chopped 1 tablespoon parsley, chopped 1 tablespoon chives, chopped Salt and black pepper to the taste Pita chips for serving Directions: In a bowl, mix the tomatoes with the garlic and the rest of the ingredients except the pita chips, stir, divide into small cups and serve with the pita chips on the side. Nutrition: Calories 160; Fat 13.7 g; Fiber 5.5 g; Carbs 10.1 g; Protein 2.2

Chili Mango and Watermelon Salsa Servings: 12 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: 1 red tomato, chopped Salt and black pepper to the taste 1 cup watermelon, seedless, peeled and cubed 1 red onion, chopped 2 mangos, peeled and chopped 2 chili peppers, chopped ¼ cup cilantro, chopped 3 tablespoons lime juice Pita chips for serving Directions: In a bowl, mix the tomato with the watermelon, the onion and the rest of the ingredients except the pita chips and toss well. Divide the mix into small cups and serve with pita chips on the side. Nutrition: Calories 62; Fat g; Fiber 1.3 g; Carbs 3.9 g; Protein 2.3 g

Creamy Spinach and Shallots Dip Servings: 4 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 1 pound spinach, roughly chopped 2 shallots, chopped 2 tablespoons mint, chopped ¾ cup cream cheese, soft Salt and black pepper to the taste Directions: In a blender, combine the spinach with the shallots and the rest of the ingredients, and pulse well. Divide into small bowls and serve as a party dip. Nutrition: Calories 204; Fat 11.5 g; Fiber 3.1 g; Carbs 4.2 g; Protein 5.9 g

Feta Artichoke Dip Servings: 8 Preparation time: 10 minutes Cooking time: 30 minutes Ingredients: 8 ounces artichoke hearts, drained and quartered ¾ cup basil, chopped ¾ cup green olives, pitted and chopped 1 cup parmesan cheese, grated 5 ounces feta cheese, crumbled Directions: In your food processor, mix the artichokes with the basil and the rest of the ingredients, pulse well, and transfer to a baking dish. Introduce in the oven, bake at 375° F for 30 minutes and serve as a party dip. Nutrition: Calories 186; Fat 12.4 g; Fiber 0.9 g; Carbs 2.6 g; Protein 1.5 g

Avocado Dip Servings: 8 Preparation time: 5 minutes Cooking time: 0 minutes Ingredients: ½ cup heavy cream 1 green chili pepper, chopped Salt and pepper to the taste 4 avocados, pitted, peeled and chopped 1 cup cilantro, chopped ¼ cup lime juice Directions: In a blender, combine the cream with the avocados and the rest of the ingredients and pulse well. Divide the mix into bowls and serve cold as a party dip. Nutrition: Calories 200; Fat 14.5 g; Fiber 3.8 g; Carbs 8.1 g; Protein 7.6 g

Goat Cheese and Chives Spread Servings: 4 Preparation time: 10 minutes Cooking time: 0 minutes Ingredients: 2 ounces goat cheese, crumbled ¾ cup sour cream 2 tablespoons chives, chopped 1 tablespoon lemon juice Salt and black pepper to the taste 2 tablespoons extra virgin olive oil Directions: In a bowl, mix the goat cheese with the cream and the rest of the ingredients and whisk really well. Keep in the fridge for 10 minutes and serve as a party spread. Nutrition: Calories 220; Fat 11.5 g; Fiber 4.8 g; Carbs 8.9 g; Protein 5.6 g

Chapter 9 How to Implement the Mediterranean Diet into Your Lifestyle

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e are all involved in being lean, losing weight, getting a good diet plan, getting rid of cardiovascular and health-related illnesses. Typically, once you have a good diet plan such as the Mediterranean diet pan, the chances are that you will eventually reduce the number of calories in your body resulting in decreased heart-related issues. The other benefits include weight shedding, Fat burning and gradually slimming down. It is truly easy to implement diet plans like the Mediterranean diet plan. That's because you can't eat the gunk and bland vegetables that many people have to submit to just because they want to live longer and healthier. You will enjoy delicious meals with the Mediterranean diet plan while still rising the chances of getting heart-related problems. Here are a few tips to help adopt the Mediterranean diet. 1. Decide on What Diet Type Most of the people tend to worry about their diet plans consistently. They worry if it will work if they lose weight if they can reduce their chances of dying younger as a result of heart disease and cancer and, most importantly, worry if they can keep up with their diets. Okay, the thing is, if you really want to do this, you have to choose which choice you think works best for you. There are two main dietary forms or regimens. You can do the form planned or the style Do-It-Yourself. It all depends on the makeup you have. For instance, some people don't like strict time tables and are more likely to fail to use them because they are instinctively opposed to things that make them feel like they're boxed in. Though, other people find it exciting to chart a strategy and are more likely to stick to it. It all depends on the person that you are. So, whatever happens, just pick one out. If you don't know which group you're moving for, just go for one. You can always turn to the other, if you don't like it.

2. Find Recipes that Will Work for You The taste of the people in the food is different. You need to find and stick to that which works for you. The basic components of the Mediterranean diet plan include, among others, olive oil, legumes, vegetables, nuts, grains, unprocessed carbohydrates, fish, reduced red meat consumption and saturated Fat. Now, if you just like eating them like that, then it's all right. But if you want to make it much more fun, you'd have to find recipes that work. The South Beach Diet recipes, for example, are great and fun to cook. So, find recipes that inculcate these and which are based on the Mediterranean diet. 3. Get Creative With the Diet Since following a few diet plans, the reason many people return to eating junk is that the diets are either dull, repetitive or lacking in flavor. So, what you should do is just go for those delicious meals. Get yourself creative with the recipes. Try something new, and something different. Chances are if you're looking well enough, you'll find lots of Mediterranean diet recipes that will last you for a whole year and more. 4. Be Disciplined Because the Mediterranean diet is really simple to use and apply, it is hardly called a diet by some. I just see it as an alternative lifestyle and food choices that help you stay healthy and live longer. The secret, then, is discipline. Stay focused and who knows, you could just give yourself an extra 15 years of health and life. Reasons Why a Mediterranean Diet in the 21st Century Is A Healthy Choice With the vast number of diet plans, services, supplements and aids on the market, a diet plan that can and will better meet your needs now and into the future may seem almost impossible to choose. Most significantly, it can be difficult to discern whether one or the other of these different diet plans are actually a healthy path to follow. In many cases, fad diets are not really focused on the foundations of a healthy life. When you decide what sort of diet plan or a diet plan or diet will best serve your needs and enhance your health in the future, you will want to look at the benefits that the Mediterranean diet can offer.

While there are multiple reasons why a balanced alternative is a Mediterranean diet, there are five main reasons why a good choice is a Mediterranean diet. 1.

The benefits of fruits, vegetables, Fiber and whole grains

Regular consumption of fresh fruit and vegetables is an important component of the Mediterranean diet. Medical experts and nutritionists generally agree that a person should eat around 5-6 servings of fresh fruit and vegetables (or steamed items) daily. People who generally adhere to the Mediterranean diet eventually eat more than the minimum recommended amount of fruit and vegetables. As a result, nutritionists in different parts of the world have prescribed a Mediterranean-based program for its customers. Today doctors who recommend healthy eating habits to their patients often stick to the Mediterranean diet. The Mediterranean diet contains healthy amounts of dietary Fiber and whole grains, in addition to fruit and vegetables. Fiber and whole grains have proven effective in reducing heart disease incidence and certain types of cancer. The vast majority of the Fat a person consumes on the Mediterranean diet comes from olive oil. The Fat present in the Mediterranean diet is not, in other words, the unhealthy saturated Fat that can cause disease, obesity and other health concerns. Nonetheless, research has shown that there are a variety of solid benefits of olive oil consumption, including a decrease in the risk of breast cancer incidence in women. 3.

Dairy in moderation

While in some cases it can be helpful to eat low-Fat or non-Fat dairy products, many people worldwide rely on heavy creams, eggs, and other Fatty dairy products for their daily diets. The Mediterranean diet has low milk content. All dairy products which are currently on the menu are actually low in Fat. A person who consumes four eggs a week is considered an extremely heavy eater of the eggs. 4.

Red Meat in Moderation

Very little red meat is included in the Mediterranean diet. This diet depends on moderate amounts of lean poultry and fresh fish when it comes to meat

products. As a result, people on the Mediterranean diet have lower levels of "bad" cholesterol and higher levels of "good: cholesterol". Furthermore, thanks to the inclusion of lean and fresh fish in the diet, the members of the Mediterranean diet enjoy the antioxidant benefits present in some oils and fish products. 5.

A Well Balanced Dieting Scheme

Ultimately, the Mediterranean diet is gaining worldwide acclaim from experts and adherents as it is a balanced diet program. Study after study shows that a balanced diet low in Fat which includes fruit, vegetables, whole grains and lean meat works to ensure complete health and wellbeing.

Conclusion

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he Mediterranean diet isn't only an approach to shied weight, however, it is an approach to completely transform you, and in doing as such, dragging out it. The medical advantages are perpetual, particularly when they are joined with work out, making this nourishment experience something unquestionably worth investigating. The primary concern is - the individuals who are on this eating regimen have lower death rates than the individuals who are not, which is reason enough to try it out. In the event that you have a past filled with coronary illness in your family, you truly can't stand to proceed in a similar way and now you have another option. Healthy living is a treasured luxury that doesn't come by itself. You have to schedule it. Nutrition plays a crucial role in supplying the body with essential nutrients for growth and development. While some foods are considered healthy and in large quantities are required, others may be excluded from a daily diet. So works a Mediterranean diet plan. The most common type of healthy diet is the Mediterranean diet. Studies have proved that people in the Mediterranean region can attribute the secret of healthy living to their balanced diet and active lifestyles. Researches have also shown that not only does this diet alleviate chronic heart disease, it also increases life expectancy. Today's habits show that most people prefer to eat fried, frozen, or tinned foods that contain saturated Fats and sugar. Lifestyles often suggest that most people don't take the time to exercise. As a result, with an increased chance of heart disease, diabetes and cancers, many people are obese and unhealthy. The Mediterranean diet plan does not reduce the food types that one eats. The diet advises wise choices regarding food. For starters, instead of tinned and frozen food, one should eat fresh fruit and vegetables. The food plan is based on the pyramid Mediterranean diet. According to him, cereals, grains, pasta, vegetables, legumes, beans, fruit, and nuts are

food products to be included in a daily diet. These nutritious goods are a rich source of carbohydrates, fabrics, vitamins, minerals, and Proteins. The recommended milk, yogurt and cheese consumption, low to moderate, reduce excessive intake of saturated Fats. Animal meat such as chicken and eggs shall be consumed regularly and red meat, several times a month. Fish is considered a better choice, since it is high in nutritional value. The combination of the products and principles mentioned above contribute to the success and strength of the Mediterranean diet, the perfect model of a balanced diet. If you eat a lot of vegetables but always cook them with butter, if you adopt wholemeal bread or if you often cook pulses but drink sodas throughout the day, the balance of the diet Mediterranean will not be there. This balance is achieved not over a day but a week (and over the long term!). You may well rush to a rib of beef and not eat meat for the next three days. Or enjoy a square of chocolate with your coffee. Finally, remember that this Mediterranean diet is very satisfying thanks to the vegetables and wholemeal bread. If you have extra pounds, you will spontaneously eat less - especially if you take the time to chew well to activate your center of satiety - and you will lose them without a problem, without headache and frustration, above all. Also, you will be sure not to take them back because you will have integrated good eating habits. The good weather arrives with their procession of attractive vegetables: it's the right time to get started! If you would still like to know more about this excellent diet, you can. You can find on the Internet a whole world of information on the Mediterranean diet, and many books have been written about it. At the end of the day, the Mediterranean diet is incredibly healthy and satisfying, and you will not be disappointed if you give it a try.