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    The Ultimate Whole food DASH Mediterranean Diet Cookbook PD: 3 Books in 1, Lower your Blood Pressure, Cholesterol Levels and Lose Weight
    The Ultimate Whole food DASH Mediterranean Diet Cookbook PD: 3 Books in 1, Lower your Blood Pressure, Cholesterol Levels and Lose Weight
    The Ultimate Whole food DASH Mediterranean Diet Cookbook PD: 3 Books in 1, Lower your Blood Pressure, Cholesterol Levels and Lose Weight
    Ebook142 pages1 hour

    The Ultimate Whole food DASH Mediterranean Diet Cookbook PD: 3 Books in 1, Lower your Blood Pressure, Cholesterol Levels and Lose Weight

    By Rina S. Gritton

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    About this ebook

    Our "normal" everyday meals are filled with empty calories that are cheap and readily available. Such food that has been overly processed can readily lead to severe health conditions as has been witnessed all over the world. The deviation from natural, wholesome foods has brought about this epidemic. Due to our fixation with these dangerous "foods," we find it quite hard dumping them and eating healthy foods that have a whole lot of advantages for the human body.


    This book is a combination of three amazing cookbooks for a healthy living. The recipes and other information contained within the pages are not just for losing weight, cutting down on excess body weight or having a good cardiovascular system, it's all about your taste buds, enjoying great meals and looking forward to those meal times. You don't have to sacrifice enjoying your meals for staying healthy. You can enjoy the best of both worlds.


    The recipes in these books work together in sync with your aim to eat healthy nourishing meals and at the same time having no worries about any health condition creeping up on you. This book contains recipes that are very effective, easy to prepare with ingredients readily available at your nearest supermarket and much more. Recipes from the Mediterranean region which has impacted great health on people of that region, DASH meals which considerably keeps your blood levels regular and whole food diet with flavorful dishes all come together to make up this cookbook.


    You will get recipes rich in vegetables, fruits, meat, seafood, poultry, beans and a host of other great food substances. 


    "The Ultimate Whole food DASH, Mediterranean Diet Cookbook," offers you easy recipes, showing you what great food is all about, guiding you through the process of evolving from someone who lives to eat to an enlightened person who eats to live. This book is a must GET. Do not wait a minute longer.


    Let's go on this ride filled with vibrant and amazing recipes together!

    LanguageEnglish
    PublisherPublishdrive
    Release dateApr 10, 2019
    The Ultimate Whole food DASH Mediterranean Diet Cookbook PD: 3 Books in 1, Lower your Blood Pressure, Cholesterol Levels and Lose Weight

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      Book preview

      The Ultimate Whole food DASH Mediterranean Diet Cookbook PD - Rina S. Gritton

      Author

      The Simple Mediterranean Diet Cookbook for Beginners

      Healthy, Delicious Recipes to Lose Weight, Lower Cardiac Disease for a Lifelong Healthy Life

      By

      Rina S. Gritton

      Acknowledgements

      This book could not have been written without the guidance and generosity of many people. To all of you who encouraged and stood by me, thank you.

      Copyright © 2019 Rina S. Gritton

      The author retains all rights. No part of this document may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without permission in writing from the author.  The unauthorized reproduction or distribution of this copyrighted work is illegal.

      INTRODUCTION

      Research and observations over the years have concluded that people around the Mediterranean are living longer and healthier lives devoid of the common ailments plaguing folks from other parts of the world.  For example, heart disease is far lower on the average in this region compared to the U.S. Why are people here not suffering from heart attacks, obesity, arthritis, etc. as much as we are? The simple answer lies in their diet and mode of lifestyle.  The food particular to these countries and people is termed the Mediterranean diet

      The Mediterranean Diet

      It is referred to as the Mediterranean Diet Plan, and it is area specific to the people and the area around the Mediterranean. This diet in itself is not what we are used to which involves restricting and limiting the intake of certain food groups. It is not a fad that is making waves in any particular area of the world. Instead, it is a lifestyle, the way of a specific group of people who have adopted the food found in their area of the world to enjoy a wholesome lifestyle. This eating habit is not all about what is consumed, but it also involves a lifestyle filled with activity rather than been sedentary which is a common cause of the ailments plaguing us.  Inhabitants of this area have the lowest recorded rates of heart disease, obesity, arthritis, Alzheimer's compared to other compared parts of the world.

      It is not all about a healthy intake of a variety of different food classes, but they also exercise daily. The primary food consumed includes and not limited to, protein from plant sources, vegetables, fruit, seafood and a limited amount of beef from animal sources. The oil mainly found in the diet is of the unsaturated type which is a healthier alternative when compared to saturated fats that can clog your arteries and lead to other health issues.  Oils from nuts, olive oil, and fish oil are perfect for this lifestyle. 

      To fully maximize the potentials that this eating habit has, you need to incorporate an exercise regime into your daily schedule. This is in a structured format called the Mediterranean Diet Pyramid. With our ever busy lifestyles, there is almost no room for a concerted form of exercise to keep our bodies fit and in tip top shape. Set a target of working out for at least 3 hours every week which may range from easy to tough workouts to get your heart pumping. Such exercises include jogging, walking briskly, some aerobics, dancing, swimming, etc. It is pertinent that you engage in sporting activities that you are passionate about and not what is in fashion which may be potentially dangerous to your body. If you decide to practice a form of exercise which your body cannot handle, you will, in the end, be defeating the purpose of the diet because you may end up injured.

      Healthy Weight Maintenance

      Considering that the diets of the Mediterranean are high in healthy fats, if you take in too much of it, you may find your body weight ballooning if you lose count of your total calorie intake. If your aim is to shed some excess body weight, then you should aim to reduce the portions of the concerned food class.

      The Peculiarity of the Mediterranean Diet

      Legumes; these include seeds and nuts which are a significant source of protein from plant sources which are highly needed in our daily meals, e.g., peanuts, black beans, etc.

      Whole grains; the parts of the grain which the human body makes the most use of are germ, endosperm and the bran. All of these constituents have their various purposes and due to processing to get products such as flour for baking, pasta, etc., some of the vitality is lost.  This is a significant reason why brown flour or products made from whole grain are more nutritious as they still contain most of the nutrients when compared to white flour or polished rice.

      Massive amounts of olive oil are consumed in this diet type in addition to oil from fish. The oils are used as an alternative to refined and artificial unhealthy fat sources.

      Vegetables and fruits are consumed in large quantities as at when they are available and when in season.

      Limited amounts of dairy; your favorite milk products like heavy cream, yogurt, milk, milk products should be consumed in moderation, most often not more than three times a week.

      Exercise; at most 40 minutes of light to heavy activity a day, 4 to 5 times a week.

      Red Wine; when consumed with meals daily, it goes a long way in maintaining good health. At least one glass a day is considered just ok.

      Water; consuming at least eight glasses of a day is useful in maintaining a healthy metabolism, flushing away toxins

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