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• Cover
• Title Page
• Copyright
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond This Book
• Where to Go from Here
• Part 1: Getting Started with the Mediterranean Diet
• Chapter 1: A Guided Tour through the Mediterranean Diet
• Introducing the Mediterranean Diet
• Getting Started
• Enjoying the Health Benefits Linked to the Mediterranean Diet
• Chapter 2: Opa! Reasons to Celebrate the Mediterranean Diet
• Highlighting the Main Nutrients of the Mediterranean Diet
• Reviewing Health Benefits Associated with the Mediterranean Diet
• Part 2: Breaking Bread: Staples of the Mediterranean Plate
• Chapter 3: Fruits and Veggies: Key to This Plant-Based Diet
• Eating Local: An Overview of Mediterranean Produce
• Understanding the Benefits of Fruits and Veggies
• Zoning In on the Top Mediterranean Fruits
• Focusing on the Top Mediterranean Vegetables
• Striving for Health with Seven to Ten Servings
• Chapter 4: The Lowdown on Olive Oil
• Taking a Deeper Look at Olive Oil
• Consumption 101: Knowing How Much Is Too Much
• Cooking and Baking with Oils
• Chapter 5: Adding Nuts, Seeds, and Legumes
• Getting the Basics on Nuts, Seeds, and Legumes
• Cracking Down on the Nut and Seed Varieties
• Integrating This Winning Combo into Mediterranean Fare
• Storing and Preserving Nuts and Seeds
• Chapter 6: Going with Great Grains
• Comparing Whole Grains to Refined Grains
• Exploring the Benefits of Whole Grains
• Understanding the Grain Stars of the Mediterranean
• Getting Practical: Ways Everyone Can Eat More Grains
• Cooking with Grains
• Chapter 7: Incorporating Seafood and Animal Protein
• Go Fish! The Lowdown on Types, Toxins, and Fish Oil Supplements
• Eating Seafood on the Mediterranean Diet
• Meeting the Sealife Central to the Mediterranean Diet
• Cooking and Preparing Seafood
• Fitting Other Protein Sources into Your Diet
• Chapter 8: Drinking Wine (in Moderation)
• Factoring Wine into the Mediterranean Diet
• Choosing the Best Reds
• Imbibing in Moderation
• Part 3: Enjoying Life the Mediterranean Way
• Chapter 9: Integrating the Diet into Your Life
• Making the Switch to the Mediterranean Diet — Happily
• Recognizing Mediterranean-Friendly Cooking Techniques
• Drinking the Mediterranean Way
• More Than Food: Changing Your Life for Health and Happiness
• Chapter 10: Eating Mediterranean When Money and Time Are Tight
• Staying within Your Budget at the Grocery
• Getting Hard-to-Find Ingredients without the Hassle
• Making Time in a Fast-Paced Lifestyle
• Chapter 11: Recipes to Tempt Your Tastebuds
• Waking Up to Breakfast, Mediterranean-Style
• Going Lighter: Soup, Salad, and Sandwiches
• Creating Fun Snacks
• Serving Plant-Based Sides
• Enjoying More-Substantial Fare: Dinners
• Diving into Desserts
• Chapter 12: Putting It All Together: Mediterranean Diet Meal Plans
• Shopping for Success
• Knowing What to Order When You Eat Out
• Planning Meals at Home
• Building Your Ideal Mediterranean Meal
• Part 4: A Closer Look: Your Health and the Mediterranean Diet
• Chapter 13: Straight to the Heart of It: Heart Disease and High Blood Pressure
• Looking Closer at the Heart
• Understanding Conditions of the Heart
• Taking Charge of Your Heart Health
• Understanding How the Mediterranean Diet Can Minimize Your Risk
• Chapter 14: Digging into Facts about Diabetes
• Defining Diabetes and Its Types
• Complications Associated with Diabetes
• Using Diet and Exercise to Prevent or Help Control Diabetes
• Components of the Mediterranean Diet That Help You Avoid or Control Diabetes
• Chapter 15: Wrestling with Obesity
• Understanding Healthy Body Weight
• Feeling the Tolls of Extra Weight
• Assessing Your Current Level of Health
• Custom-Designing Your Plan with Balance in Mind
• Succeeding at the Hardest Part: Maintaining Your Healthy Weight!
• Seeing How the Mediterranean Diet Helps with Weight Management
• Chapter 16: Focusing on Cancer
• Demystifying the “C” Word
• Considering Risk Factors
• Fighting Back: Your Immune System and Treatment Options
• Linking the Mediterranean Diet to Cancer
• Chapter 17: Addressing Matters of the Mind
• Comprehending Your Brain on the Mediterranean Diet
• Highlighting Research for Different Brain Conditions
• Making Changes to Lifestyle for a Healthier Mind
• Part 5: The Part of Tens
• Chapter 18: Top Ten Herbs and Spices
• Basil
• Cilantro
• Cinnamon
• Dill
• Garlic
• Lemon
• Mint
• Red Pepper Flakes
• Saffron
• Thyme
• Chapter 19: Ten Studies on or Related to the Mediterranean Diet
• The Seven Countries Study
• The SUN Project
• The PREDIMED Trial
• The EPIC Project
• University of Louisiana Monroe’s College of Pharmacology Research
• The NIH-AARP Diet and Health Study
• The UK Biobank Prospective Study
• University of Cambridge Biomarker Study
• The CORDIOPREV Study
• Harvard Medical School’s Women’s Health Study
• Chapter 20: Ten Easy Changes to Live the Mediterranean Way
• Snuggle Up to Olive Oil
• Reapportion Your Plate
• Reduce Portion Sizes
• Opt for Whole Grains over Refined
• Keep Fruit and Veggies Handy
• Toss Nuts into Everything
• Commit to Eating Seafood at Least Twice a Week
• Move Your Body
• Laugh, Deeply, Once a Day
• Eat Your Veggies First
• Include a Fruit or Veggie at Every Meal and Snack
• Appendix: Metric Conversion Guide
• Index
• About the Authors
• Connect with Dummies
• End User License Agreement