A Physician's Guide to the Mediterranean Diet for Women Over 50

By Dr. Marybeth Crane

If you want sustainable, healthy weight loss, as well as increased longevity, without a crazy, restrictive diet or expensive supplements…read on…

• Do you suffer from increasing, unexplainable belly fat with age?
• Do you have weight just creeping up on you?
• Do you often feel bloated and find your pants getting tighter?
• Have you tried all kinds of fad diets without results?

If so, The Physician's Guide to the Mediterranean Diet for Women Over 50 is for you because it is written by a 50+ year old woman sports medicine physician who understands your problems and has used these lifestyle changes to become Fit Fifty and Fabulous!

Imagine creating savory and satisfying meals without major dietary restrictions and easily losing weight!
Imagine a variety of meals that your whole family will love and decreasing your risk of high blood pressure, Type 2 diabetes, and heart disease.
Imagine adding years to your life due to decreased risk of chronic diseases.
 

Why is this cookbook different? It gives easy to follow directions, full color serving examples, all nutritional information including serving sizes for each dish. There is even a 7-day kick start meal plan with a shopping list to make the transition even easier for you.
You'll soon discover:

• Losing weight without crazy restrictions is easier than you think.
• This is a lifestyle change, not a diet, so the weight loss is sustainable over time
• Increased energy and longevity are side effects of this lifestyle
• Significant decrease risk of high blood pressure, type 2 diabetes and heart disease are nice side effects of this plan
• Easy to make recipes with good variety of flavors and very yummy!

If you want healthy sustainable weight loss, better health and increased longevity, scroll up and add to cart now!

• Language: English
• Publisher: Dr. Marybeth Crane
• Release date: Nov 30, 2020
• ISBN: 9781393742647

Book preview

A Physician’s Guide

To The

Mediterranean Diet

For Women

Over 50

A Beginner’s Cookbook, Detailed Meal Plan, and Shopping List to Get You Started Quickly Towards Healthy Weight Loss and Living!

By Dr. Marybeth Crane

www.FitFiftyandFabulous.com

Copyright © 2020 Dr. Marybeth Crane

All rights reserved. No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise) without the prior written permission of the copyright owner of this book and is illegal and punishable by law.

This book is solely for information and educational purposes and does not constitute medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health.

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Table of Contents

Introduction

Recipes

15 breakfasts

Apple Cinnamon Oats

Egg Omelt with veggies

Grapefruit Orange Smoothie Bowl

Peach Chia Pudding

Eggless Pancakes with Fruits

Almond Porridge

Salmon Avocado

Kiwi Coconut Smoothie Bowl

Banana Turmeric Berry Smoothie Bowl

Quinoa Tofu Breakfast Bowl

Tofu Fritters

Zucchini Pancake

Potato Pancakes

Coconut Almond Meal

Peanut Butter and Hummus Brown Bread

15 lunches

Crispy Tofu Mushroom Water Spinach Stir Fry

Minced Chicken Chili

Chicken Bell Pepper Stir Fry

Tofu Veggie Curry with Herb Rice

Barley Vegetable Stew

Pan Fried Salmon with Asparagus

Fried Rice with Shrimp

Chicken Cabbage Salad

Tofu Broccoli in Soy Sauce

Quinoa Mushroom Broccoli Bowl

Beef Steak with Baby Potatoes

Lime Spicy Salmon with Green Beans

Grilled Chicken Arugula Salad

Sesame Flavored Green Salad

Lentil Soup

15 dinners

Baked Zesty Fish

Miso Mushroom Soup

Fish Curry

Chicken Eggplant in Coconut Gravy

Quinoa Tofu Bowl

Squash Carrot Soup

Zucchini Basil Pasta

Zucchini Pea soup

Shrimp Garlic Spaghetti

Cauliflower Fish Curry

Vegetable Clear Soup

Cabbage Lamb Soup

Beef Steak Mashed Cauliflower and Baby Carrots

Black Bean Green Salad

Cod with Butter Tossed Veggies

10 snacks

Chickpea Falafel

Tuna Crackers

Salmon Crostini

Zucchini Plum Tomato Skewers

Grilled Eggplants

Creesy Tomato Eggplants

Sweet Potatoes Wedges

Cheese Balls

Baked Beetroot and Sweet Potatoes

Seed Crackers

10 desserts

Chia Pudding

Corn Flour Caramelized Delight

Coconut Pudding

Almond Coconut Steamed Cake

Egg Coconut Flan

Avocado Ice Cream

Coconut Chia Ice Cream

Strawberry Chia Delight

Date Nut Balls

Raspberry Delight

A 7 Day Meal Plan

Grocery Shopping List for the 7 Day Meal Plan

Introduction

Much like many other physicians, I often recommend that my patients adapt their eating habits and embrace the Mediterranean diet. This diet is truly a lifestyle change, not a strict diet, but the benefits are enormous. As compared to the typical American diet, you can expect sustainable weight loss with decreased hypertension, heart disease, and significantly less Type 2 Diabetes. The Mediterranean diet is eating like the traditional Italians, Spanish, and Greeks. Many multigenerational studies have shown that people of those regions have better overall health than Americans.

The Mediterranean diet is healthy and suitable for almost everyone, but it is remarkably beneficial for women over 50. Women over 50 are going through rollercoaster hormonal shifts and often find that exercise is no longer enough to keep off the weight. One of the largest complaints is that belly fat creeps up on them, coupled with bloating. Menopause is kind to no one but getting your gut health under control helps.

Exercise is still important, but diet is where you can make strides to stay fit and trim as you age. While people who adopt the Mediterranean diet