Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy Book Review

mediterranean diet for beginners

 

Introduction

The title of Gina Crawdord’s most recent book says it all. For an introduction to an exciting new lifestyle you need an easy to read quick guide delivering “no fluff,no filler, and going straight to the point” as Mrs Crawford would put it. This book is just that.

Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy was released in January of 2015, and reveals the “healthiest, most well respected and scientifically documented diet in the world.”

The book is…

…available in both paperback and digital e-book formats, the Mediterranean Diet for Beginners runs 106 pages long. You will find denser volumes on the benefits of a Mediterranean based diet. However, this particular book is shorter than some others for a reason. The author believes that the last thing you need is to “tackle a 300 page book” on how to get healthy.

She adds nothing but relevant information, 30 minutes recipes and a 7 day diet plan as the basis of this instructional guide. It is nice that this is a straightforward, quick read, and easy to digest (pun intended).

As a free gift, your purchase includes a free 12 page report. Raw Food – the Top 10 Ways That Eating Raw Can Transform Your Health and Make You Feel Amazing is a bonus provided with either the digital e-book or paperback versions of the Mediterranean Diet for Beginners, and is a smart complement to it.

Meet the Author
Author Gina Crawford is not a doctor or licensed health specialist. That is probably why she is so popular in the weight loss, healthy living communities. She appeals to ordinary people who have had issues staying healthy in today’s fast-paced, fast-food society. That is because she conquered health problems which are common among many people. She did so with the help of a Mediterranean-based diet, and wanted to share her knowledge with others.
Gina Crawford has written several healthy lifestyle books. She calls herself a health and “all things natural” enthusiast, author, mother and wife. She has personally gone from being overweight, unhappy and unhealthy to full of energy, slim, trim and full of life. She began on her path to a new, healthy body and accompanying positive outlook on life when she started to research what was causing so many modern-day people to be overweight, unhealthy and out of shape.She will show you that anyone can also be helped to achieve a healthier lifestyle enjoyed with more natural energy,healthy body weight maintenance and a stronger heart.

Her new path led her away from processed foods and towards a plant-based diet for natural weight loss, better heart health and less disease and sickness.

How the book is laid out

The book is broken down into an Introduction, 13 chapters, several recipes and a final note by the author. The Introduction is just over 1 page long. Mrs. Crawford does not beat around the bush, and gets right to the point – her goal is to help you understand how the Mediterranean diet leads to so many health benefits, including natural weight maintenance, heart health and plenty of energy.

You discover that the Mayo Clinic calls Mediterranean-style eating a “heart-healthy diet”. Also, the author reminds you that in Mediterranean-based diet is the “most scientifically documented diet”. There are reams of medical and scientific information pointing to the positive health benefits that Mediterranean foods deliver.

Chapter 1 begins by answering the question, “What is the Mediterranean Diet?” The author explains that a Mediterranean based diet refers to the traditional eating patterns of 21 countries which border the Mediterranean Sea. This includes Greece, Spain, Israel and others. Characteristics of the Mediterranean diet are then covered.

Chapter 2 is titled A Brief History of the Mediterranean Diet. The origin of the diet as revealed to the Western world dates to the 1950s, with a 7 countries study conducted by American scientist Ancel Benjamin Keys. Chapter 3 discloses the easy to use Mediterranean Diet Food Pyramid. This will form the base of all of your healthy, tasty and flavorful recipes. Recommended weights and measurements of foods or calories is not important. Intentional variation delivers the most health benefits when different amounts and ratios of the Mediterranean diet food items are eaten.

Chapter 4 explains that the Mediterranean diet is more than just food. It is a way of thinking and living, which stresses slowing down and enjoying life. You are encouraged to share food and socialize with the important people in your life when you are eating. In the Mediterranean way of life, food is seen “… as both a delight and an important social act.”

In Chapter 5 you learn the difference between “good fats” and “bad fats”. A healthy Mediterranean diet includes a lot of good fat. This shows up in the form of omega-3 fatty acids, and healthy fats from nuts and olive oil. That is because as much as 30% of your daily calories should come from healthy fats, and monounsaturated fats can lower your risk of heart disease.

Following logically after the previous topic, chapter 6 functions as an olive oil primer. Everything you wanted to know about olive oil but were afraid to ask is disclosed. You learn exactly how to choose the “right” olive oil, and why extra virgin olive oil (EVOO) is the best of the best. (Probably the best single tip in this chapter concerns reading olive oil food labels. If you are using a recipe that requires your oil to be Heated at a very high level, you want a higher smoke point number, and a lower smoke point for sautéing.)

Chapter 7 teaches you how to slowly make the Mediterranean diet a part of your life, with Chapter 8 giving you some Mediterranean lifestyle tips which will “supercharge your weight loss.”

Chapter 9 explains how to restockyour pantry and refrigerator for Mediterranean diet success. Chapters 10 and 11 discuss tips on how to stick to your diet, as well as some Mediterranean diet myths and facts. Finally, chapter 12 reveals the 7 Day Mediterranean meal plan which will boost your heart health, begin healthy weight loss and revitalize your energy stores.

Some quick and easy recipes to enjoy

In chapter 13, the author reveals some quick and easy 30 minute recipes which are taken from her Mediterranean Diet Cookbook, a nice complementary purchase to this book. These include …

Mediterranean Breakfast Wrap with Spinach and Fresh Basil
Garbanzo Chicken Salad with Fresh Basil
Sam Panzanella with Capers and Olives
Mediterranean Creamy Panini
Roasted Bell Pepper and Artichoke Pasta Salad
Greek Salad with Chicken
Garlic Linguine
Mrs. Crawford then closes with a final note, a list of her other healthy living books, and a couple of bonus book previews.

Who benefits from the Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy?

Gina Crawford believes that the Mediterranean Diet for Beginners can help anyone who is unhealthy, overweight, lacking energy and suffering from poor heart health. The many studies conducted on a Mediterranean based diet reveal that both young and old alike can improve their lifestyle, skin health, mental outlook, vitality and heart health with this diet, while also returning to their natural body weight.

If you have struggled with weight loss and poor health, just like the author has in the past, an instant e-book digital download or paperback book purchase of the Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy might be just what the doctor ordered.

What Food Choices Make up a Mediterranean Diet?

mediterranean diet
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When you think about Mediterranean food do you think of pitta, lasagna, plenty of white bread, lamb and pizza? If so, you are missing the point.

The Mediterranean Diet, proved time and again to lead to less disease, a healthier heart, better brain function and a multitude of other health benefits, has been misrepresented in recent years. A true healthy Mediterranean Diet is based on the eating habits of Greece, Crete and Southern Italy of around 1960.

That diet is based on whole foods, plants and vegetables. To these basic essentials small portions of lean, healthy meat can be added, as well as seafood 2 or 3 times a week. The idea is that good fats replace bad ones, and you should always eat a breakfast rich in high-fibre foods, fruits and whole grains.Though allowed,daily products, are used in limited amounts.

Below are a few popular food choices which make up a healthy Mediterranean-style diet.

Whole wheat, whole grains and oats
Good fats like extra-virgin olive oil, sunflower seeds, nuts and avocados
Fish like salmon and sardines, tuna and herring
Shellfish, such as clams, oysters and mussels
Herbs and natural spices
Fruits and vegetables of all kinds
Whole foods (foods that are as close to their natural state as possible)
Foods you should avoid or eat less

An understanding of your eating options also means knowing what foods you should avoid, or simply cut back on. If you limit your intake of the following food items and components, and you will be making smart Mediterranean food choices.

Fast food and fried food
Processed and red meat
Products made with white flour
Refined sugar
Bad fats like hydrogenated oils, saturated fats and trans fats
Butter, margarine and lard
Salt
Monosodium glutamate (MSG is found in up to 80% of all processed food)the
Isn’t this rather too strict a diet?

It doesn’t have to be.You can see the above are foods to avoid or eat less of and are not all strictly forbidden. Eating red meat a few times a month is considered alright. And sea salt can be used in limited quantities since it is not processed like table salt. Essentially, it is important to focus on eating more fruits, vegetables, nuts and grains, and less processed and refined food, salt, sugar and unhealthy fats.The wide variety of foods available and good for you means that the diet is not boring.

Gina Crawford has written a comprehensive guide to the real deal Mediterranean Diet with many delicious and easy to produce recipes.

Making smart food choices is the basis of the Mediterranean Diet. Before you prepare your next meal, be honest with yourself. Is your diet primarily whole food, plant and vegetable-based? Does it substitute healthy fats for bad fats? Will it ensure that you eat fish 2 or 3 times each week, and red meat no more than 2 or 3 times a month? If so, you are well on your way to choosing the foods found in a Mediterranean-style diet that lead to fewer diseases and better overall health.

 

Why this is no age to retire

 

dollarphotoclub
dollarphotoclub

Today, one in six of the UK population is aged 65 or over.

Until quite recently people of a certain age felt defined by what passed as appropriate for their parents, and their forebears. This earlier attitude, bringing with it all things ageism, was reinforced by a lower life expectancy, and by the many legal and social rules in our society which dictated what should or should not be done at certain times in life, particularly in later life. This was no less apparent than Continue reading Why this is no age to retire

On the Pilgrim’s Way for Helplink

 

Cathedral de Compostela by ramonespelt for dollarphotoclub
Cathedral de Compostela by ramonespelt for dollarphotoclub

As we head towards Easter, Ian Cochran is heading away from the Pyrenees and on towards Santiago de Compostela and the fifty odd miles beyond to Cape Finistere, having set out on his 571 mile walk for charity on 28th March. Self-funded,70 year-old Ian,who is a diabetic, intends to complete his walk in 58 days and to raise much needed money in sponsorship for Helplink Community Support based on the Wirral. This 20 year-old charity helps not only elderly but other needy,vulnerable and disabled Wirral residents. Practical assistance is at the heart of the charitable work which is carried out by an army of approximately 100 volunteers. Without further funding a service currently providing invaluable help to over 800 people is at risk.

The Pilgrim’s Way, also known as the Way of St James, is followed by pilgrims and tourists who use the ancient routes across Galicia in Northern Spain. The tomb of St James at Santiago is supposed to have been discovered in the 9th century and is known world-wide as a religious shrine of great importance.Ian will be looking to put in at least 5 hours walking per day. While the going under foot on the camino (“way”) is generally good walking, it is the amount of walking day after day for a period of over 50 days that is very demanding, and hard on the feet!

Good luck Ian! As I write he has 52 days left to go!

You can follow his progress at the Helplink website.If you wish to sponsor him during this valiant project you can do this at www.justgiving.com

 

Give us a Break! Warner’s will.

 


Warner Leisure’s 7 country hotels are open to welcome you this Spring. Take  an April or May Spring Break.

Some bookings are still available for Easter.

Explore the Jurassic Coast, Sherwood Forest or the Yorkshire Dales.

Get the sand between your feet on a stroll along the beaches at Hayling Island, Isle of Wight or the Suffolk Coast. Fresh air, great views.

In the mix is simply an unforgettable recipe for good food, entertainment, and relaxed surroundings.

Prices held until 2nd April, so book now!WarnersLeisure Hotels.

AND THERE IS MORE!

You can save up to £350 per room in 2015 with Warner, plus you’ll receive an extra £10 saving per person when you quote your Senior Railcard promo code ‘PHCSRC’.

And that’s not all, as a Railcard holder you’ll also benefit from:

Half price holiday protection plan
Deposit of only £65 per person*
No booking fees
No credit card charges

 

 

Ease into the Mediterranean diet today

cestino di pane con verdure - dollarphotoclub
cestino di pane con verdure – dollarphotoclub

 

Media headlines often tell it all:

Sensible diet cuts heart attack risk within weeks (The Times)

Obesity threatens chronic ill health in older age

Dire warning of [adult] obesity as [youngsters] pile on the pounds(The Daily Mail)

but many of us still don’t respond to the headlines, or even read the rest of the article,news item,or report we maybe reading.

Despite the sheer volume of scientific evidence written today about the likely consequences of poor diet Continue reading Ease into the Mediterranean diet today

Focus on the public face of dementia

iQoncept @dollar photo club
iQoncept @dollar photo club

 

Much has been said lately about the scourge of dementia in all its forms.And now,just a few days ago,Sir Terry Pratchett,author of the fantasy book series Discworld, and recently often considered a public face of dementia, passed away. He had been diagnosed in 2007 with early-onset Alzheimer’s.

According to the Alzheimer’s Society, an estimated 850,000 people currently suffer from dementia in the UK.The government is promising a new,long term strategy focused on boosting research,improving care and raising awareness of dementia. Not before time a deep searching light is to be shone on this growing mental disease which threatens to grow into a worldwide epidemic. Continue reading Focus on the public face of dementia

Are your hydrangeas ready for Spring?

 

Hydrangea set

Yesterday the sun was out and the sky was that wonderful blue you can experience in late winter before the spring. Stirred into action, I opened the tool shed for the secateurs and headed for the lacecap hydrangea bushes in my garden.The air was dry and cool, but not overly so, and frost was not expected overnight. Continue reading Are your hydrangeas ready for Spring?

5 or more things for baby boomers to consider when making travel plans

 

Have you got itchy feet? Raring to go on that holiday you’ve always promised yourself?Maybe you are a seasoned traveller, but are looking for fresh ideas to satisfy your wanderlust. Well you have come to the right place.Here are a few things to consider to help you make the right travel arrangements to suit you. Continue reading 5 or more things for baby boomers to consider when making travel plans

Keeping purpose in your laterlife

Vector silhouettes of man.

A recent management magazine article inspired this post. The word purpose sprang out. So without entering into a sermon, what does it really mean – purpose? It could be said young people have by dint of youth purpose in their lives: to grow-up,expand their horizons,achieve ambitions, have families, help others, and so on. But what about older people in later life? Continue reading Keeping purpose in your laterlife