The Mediterranean Diet

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Ten Tips for Getting More Plant-Based Foods in Your Mediterranean Diet

The biggest concept behind a Mediterranean-style diet is adding more plant-based foods, such as fruits, vegetables, herbs, legumes, and even whole grains, to every meal. Fruits and vegetables are the main [more…]

Part of the Series: Companion Content from the E-Book Mediterranean Diet In A Day For Dummies

Six Myths about the Mediterranean Diet

Following a Mediterranean lifestyle definitely offers many benefits, such as better health and flavorful food. However, not everything you've heard about this way of life is necessarily true. Proclamations [more…]

Part of the Series: Companion Content from the E-Book Mediterranean Diet In A Day For Dummies

The Flavors of the Mediterranean Coast

The Mediterranean Sea is actually part of the Atlantic Ocean; a total of 21 countries have a coastline on the Mediterranean. However, only a few truly epitomize the Mediterranean diet and lifestyle. Having [more…]

Fight Stress with Daily Rituals and the Mediterranean Lifestyle

Many principles of the Mediterranean lifestyle revolve around family, community, and fun. It’s so easy to get caught up in a busy, hectic life and put these small experiences on the back burner because [more…]

Fight Free Radicals with Antioxidants and the Mediterranean Diet

The Mediterranean diet is high in antioxidants, which are a key component of many plant foods that help slow down the process of oxidation (when your body’s cells burn oxygen). This slowing decreases the [more…]

Phytochemicals and the Mediterranean Diet

Besides vitamins and minerals, plants also contain phytochemicals, and the Mediterranean Diet is plant-based. Don’t be scared by the big word. Phytochemicals [more…]

Choose Healthy Fats as Part of the Mediterranean Diet

The Mediterranean diet is lower in omega-6 polyunsaturated fats (or fatty acids) and saturated fats than most people’s diets are; it’s also higher in healthy fats, such as monounsaturated fats and omega-3 [more…]

Boost Your Fiber Intake on the Mediterranean Diet

“Eat more fiber.” You’ve probably seen this message in advertisements and the media. You can get all the fiber you need by eating the Mediterranean way, focusing on fruits, vegetables, whole grains, and [more…]

The Importance of Wine in the Mediterranean Diet

Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has certain properties that research has shown [more…]

The Mediterranean Diet’s Effect on Heart Disease

The Mediterranean diet is most noticed in the scientific community for its effect on heart health. Heart disease is the number one cause of death in the United States, even though a few lifestyle changes [more…]

Battle Diabetes with the Mediterranean Diet

The foods in a Mediterranean diet make perfect sense for a person with type 2 diabetes because the food choices lean toward being low-glycemic. The glycemic index [more…]

Anti-Aging Tips from the Mediterranean

A Mediterranean lifestyle can also help you feel and look your best. A diet high in nutrients, moderate activity, and lots of laughter with friends lets you enjoy the benefits of health! Here are some [more…]

Master the Art of Mindful Eating with the Mediterranean Diet

A traditional Mediterranean style of eating engages regularly in mindful eating, something that many have completely lost track of. With mindful eating, [more…]

Maximize Your Metabolic Rate with the Mediterranean Diet

Your metabolic rate is how many calories you burn at rest. The Mediterranean lifestyle can help you kick your metabolic rate into full gear, even if you don’t have control over some of the factors that [more…]

The Importance of Meal Planning and the Mediterranean Diet

Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what foods you need to have handy in your kitchen [more…]

Fill Your Plate with Plant-Based Foods on the Mediterranean Diet

People of the Mediterranean region are used to using what they have on hand, and the Mediterranean climate makes for abundant amounts of fresh fruits and vegetables. As a result, people in the Mediterranean [more…]

Shop Local as Part of the Mediterranean Diet

One of the big differences between the North American lifestyle and that of the Mediterranean is where people shop for food. Many people in the Mediterranean, whether they live in large cities or small [more…]

Shop for Food the Mediterranean Way

Shopping for food the Mediterranean way is probably simpler than your current grocery procedure. As you transition into this lifestyle, your grocery cart should be filled with fresh foods. The boxed, canned [more…]

Stock Your Kitchen with Must-Have Mediterranean Staples

Figuring out where to buy the foods you need to transition to the Mediterranean diet is most of the battle. After that, you just have to buy them. Here is a list of food staples to have on hand in your [more…]

Schedule Time for Cooking the Mediterranean Way

Cooking is a crucial strategy in the Mediterranean lifestyle because it helps you lean more toward eating fresh, plant-based foods and away from depending on prepackaged meals or on restaurants. Cooking [more…]

Batch Cooking on the Mediterranean Diet

Batch cooking is a great habit to get into, especially if you want to incorporate a Mediterranean-style diet but feel you don’t have as much time to cook as you want. With [more…]

How to Cook with Oils on the Mediterranean Diet

Part of the Mediterranean lifestyle is using healthy, monounsaturated fats, such as olive oil, in place of butter or other fats. Oils are beneficial for cooking because they allow you to cook food at a [more…]

The Health Benefits of Mediterranean Herbs and Spices

You may have thought that the oregano and basil in your spaghetti sauce just provided a distinct Italian or Mediterranean flavor, but those little herbs are plants, which means they have all sorts of health [more…]

How to Store Fresh and Bottled Herbs for the Mediterranean Diet

To get the true flavors of Mediterranean cuisine, you'll use lots of herbs. However, herbs are delicate, so you want to make sure you store them properly to retain their best taste and their nutrient value [more…]

Include Whole Grains in the Mediterranean Diet

Incorporating whole grains into your Mediterranean Diet's daily meal plans provides a great source of complex carbohydrates, fiber, vitamins, and minerals; it also adds flavor and texture to your meals [more…]


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