Mediterranean Diet Cookbook For Dummies

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.