Nutritious Meals: Facts about the Mediterranean Diet and 100% Dairy Free Recipes

By Piatt Brenda

Nutritious Meals Facts About the Mediterranean Diet and 100% Dairy Free Recipes Discover how the Mediterranean Diet can help you lose weight and remove the worries of medical conditions, by following a proven lifestyle of those living in Mediterranean areas. A Dairy Free Diet is also a wise choice, especially when being lactose intolerant or experiencing other health issues. Two separate cookbooks are combined in this incredible book that brings you recipes, menus, planning and tips for leading a healthier life. Seafood, fresh vegetables, fruits, grains and nuts compromise much of the diet that is found in countries that border the Mediterranean Sea. By replacing meats, sweets, poultry and milk products with a larger percentage of vitamin-rich natural foods, there is a reduced risk of cardiovascular disease, Alzheimer's and Parkinson's affliction, and a lower level of cancer-related incident. Eliminating milk products is a large part of this diet. In addition to helping those that are lactose intolerant, possessing allergic reactions, or having problems with weight gain, there are also positive signs in feeling less anxious, depressed or sluggish. Most ingredients are easy to come by, and with easy to follow instructions, included with the nutritious meal recipes, you will find yourself craving the flavours of several of these healthy dinners that are creative and tasty. Desserts such as cakes, cookies, puddings, and fudge, will make you wonder why you have not started this diet, with healthy meals, sooner. Find exciting healthy meal ideas with this eBook, filled with nutritious recipes of breads, soups, smoothies, and delicious snacks, in addition to complete healthy meals. Heart-healthy, easy nutritious meals that are satisfying and will also lower your bad cholesterol levels, naturally, can be found in these creative healthy recipe choices. The combination of the Mediterranean diet and the Dairy Free diet is an excellent way to discover a healthier, long-te

• Language: English
• Publisher: Healthy Lifestyles
• Release date: May 15, 2017
• ISBN: 9781633830172

Book preview

Nutritious Meals

Facts About the Mediterranean Diet and 100% Dairy-Free Recipes

Brenda Piatt

Copyright © 2013 Brenda Piatt.

All rights reserved.

Nutritious Meals Introduction

Discover how these two easy diets can improve your health, promote weight loss, and introduce you to an exciting array of foods that will keep your taste buds singing. Separate sections explain the benefits of the Mediterranean Diet and the Dairy Free Diet, with tips, recipes and meal planning. Find substitutions for dairy products that you have grown accustomed to. Based on fruits, nuts, vegetables, beans and grains, these diets are still popular in countries situated along the Mediterranean Sea, today.

The Mediterranean Sea borders 23 countries, in addition to being dotted with several islands. The climate of the area is hot and dry, broken up only by a rainy season. The diet of the natives consist of fresh fruits and vegetables, low fat, and red wine. Add to this an active lifestyle in a climate filled with plenty of sunshine, and you have the making of a healthy population. It is believed that by using the natural resources produced in this region, and a regiment of exercise, life is prolonged beyond that of most Western nations. By following the dietary patterns, set forth from this part of the world, the Mediterranean Diet has evolved.

Studies of different types of diets have led researchers to select the Mediterranean Diet as one of the most overall, effective means to improve cardiovascular health. Often used in comparison to Low Calorie and Low Carbohydrate diets, the results keep on proving that the Mediterranean Diet is a winner. Almost every category tested, weight loss, artery circulation, cholesterol readings, and mortality rates, aced high on the test scores in an improved health status.

Although the Mediterranean Diet, that includes a Dairy Free Diet, has been a way of life for residents of the southern part of Italy and much of Greece, for centuries, it wasn't until 1945 that the unique qualities, took notice. An American physician, by the name of Ancel Keys, began to ponder why American middle-aged men were dying of heart disease, while those in Italy, of the same age group, seemed more resistant to cardiovascular problems. Keys was stationed in Italy, during this time, and decided to perform a study on the differences in the two cultural diets. Although his findings were significant, the public took little notice.

By the 1990s, there had been a change in the attitudes of Americans, regarding health and longevity. Terms like low-calorie and low carb diets were taking center stage, in order to create a healthier society. Medical expenses were climbing from obesity, diabetes, cancer, and most of all, heart disease. It was then that Dr. Keys studies on the Mediterranean Diet, began to take notice. Today, the Seven Countries Study, a continuing study of Keys, is regarded as a leading tool in cardiovascular health. Seven countries were asked to participate in a research that compared lifestyles and diet in relationship to strokes and coronary heart disease. The participants were taken from the United States, Northern Europe, Southern Europe, and Japan. An overwhelming majority of healthy individuals were noted in the Mediterranean region.

How the Mediterranean Diet and the Dairy Free Diet are Different

It is believed that the low content of saturated fat and the high volume of monounsaturated fat, plays a large role in the Mediterranean Diet. The Mediterranean region is well known for its growth and production of olives and olive oil. Ironically, Crete, a Greek Island situated in the Mediterranean Sea, has some of the lowest percentages of heart disease in the world. It is on this island that Archeologists have discovered the growth of olive trees as far back as 3500 B.C. There is also a lack of milk products, poultry, meats and sweets in the Mediterranean Diet, but not eliminated entirely. Fresh fruits and vegetables, grains, beans, nuts and seeds are relied upon more heavily than processed foods, cheeses, and eggs.

Think of a triangle that has your basic food groups. The largest part on the bottom should include olive oil, whole wheat grains, vegetables, fruits, beans, nuts, natural herbs and spices. These items should become a part of every meal. The second, and smaller tier of the triangle, should consist of fish and seafood. Preparing a couple of times a week, more if possible, is recommended for getting the required vitamins. The next section of the triangle, holds poultry, eggs, yogurt and milk, less than once a day, perhaps even once a week. At the top and least important, are meat, sweets and milk, which you should try and shy away from as much as possible.

Starting any new diet requires taking a hard look at how you have been leading your life. If you are used to grabbing a fast food meal on your way home, you need to learn how to prepare your own meals at home. There is little nutritional value in fast food and will create a growing waist line. Planning has to be done in order to have the right food stuffs on hand. You might even enjoy making meals ahead of time and freezing for quick meals. Dehydrating fruits and keeping a blender or food processor within easy reach, are other simple changes that you can make, in preparation of your new and healthy lifestyle.

In this eBook, you will find a wide selection of creative dishes that are simple, yet delicious. Flavored muffins, crepes, pancakes and smoothies will pack your morning meal with tons of vitamins and pump up your energy level for the day. Lunches that use soups and salads in exciting new ways, keep you filled, but not bloated, throughout the afternoon.