Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Conventions Used in This Book
Foolish Assumptions
Icons Used in This Book
Where to Go from Here
Part I Exploring the Mediterranean Lifestyle
Chapter 1 Introducing the Mediterranean Diet
Identifying the Flavors of the Mediterranean Coast
Discovering Where the Food Comes From
Focusing on farming
Eating seasonally
Fishing the Mediterranean Sea
Eating and Living the Mediterranean Way
Focusing on healthy fats
Don't say "cheese": Using dairy in moderation
Eating primarily plant-based foods. Punching up the flavor with fresh herbs and spicesEnjoying seafood weekly
Limiting red meat
Having a nice glass of vino
Getting a good dose of daily activity
Taking time for the day's biggest meal
Enjoying time with friends and family
Having a strong passion for life
Chapter 2 Discovering the Health Benefits of the Mediterranean Diet
Highlighting the Main Nutrients of the Mediterranean Diet
Fighting free radicals with antioxidants
Understanding phytochemicals
Vitamin D: Getting a little of the sunshine vitamin
Choosing healthy fats
Boosting your fiber intake. Filling Up with Functional FoodsBring on the bacteria: Embracing fermented foods
Getting nutty
Understanding the Importance of Wine
Looking at the Mediterranean Diet's Effect on Heart Disease
Fighting Cancer
Battling Diabetes
Aging Gracefully: Anti-Aging Tips from the Mediterranean
Chapter 3 Losing Weight with the Mediterranean Diet
Focusing on Lifestyle Changes
Ditching diets
Making time in a fast-paced lifestyle
Creating small changes that stick
Considering Calories without Counting Them
Eating more to lose weight
Taking portion size into account
Watching your fat calories. Increasing activity you loveSuppressing Your Appetite Effortlessly
Loading up on fiber
Turning on your fullness hormones
Controlling Food Cravings
Avoiding blood sugar spikes
Managing your stress hormones
Mastering the Art of Mindful Eating
Slowing down
Enjoying food to its fullest
Part II Creating a Healthy Lifestyle with Mediterranean Cooking
Chapter 4 Planning Your Mediterranean Meals
Seeing the Importance of Meal Planning
Changing the Way You Fill Your Plate
Focusing on plant-based foods
Making good use of healthy fats
Finding the right balance with protein. Eyeing a Mediterranean meal makeoverTrying Sample Meals and Lifestyle Plans
Sunday: Day of relaxation
Monday: Grilling to start your work week
Tuesday: Making it quick!
Wednesday: Making easy, delicious meals
Thursday: Winding down the work week
Friday: Pizza night
Saturday: Party all day and night
Finding Kid-Friendly Recipes
Chapter 5 Going to the Market and Stocking Your Kitchen
Knowing Where to Shop
Shopping local, no matter where you live
Taking advantage of local farmers' markets
Getting involved with your local CSA
Discovering other hidden food spots.