Despite what you hear from any diet plan or any excercise program, it's never easy. It's not easy because you have to make a change in lifestyle and that is always difficult. When considering a diet plan, you'll want to find a diet program that is sustainable. In other words, you're about to make a change. We want you to make changes that you will adapt and keep. The Mediterranean Diet is a fun and diverse diet that may very well work for you. Understand that the Medoterranean Diet will only be for you if you like the foods.

So, please consider the foods.  Check out the Diet Pyramid below. If you like what you see, click and check out the e-book. If you continue to like what you see, get serious and give it a go. When you eat better, you feel better. You'll have more energy and a better outlook on life. Since poor diet and excercise are largest causes of womens heart disease, it may be time to consider a change. We're here to provide information on diets that are fun and sustainable. The reason the e-book is nice is that it provides diet plans and shopping list that are software generated. It's just a tool to help you succeed and keep you honest (and we could all use a little help with that when it comes to dieting!). Scroll below, check out the foods, some sample recipes and again, consider whether these changes would be something you can sustain over time. If they are, you may have found the diet program for you. Please keep in mind that this diet is generic in nature and meant to support the prevention of heart disease. If you have an existing condition, please consult your doctor or nutritionist with your desired diet plans.

 

If you are seriously considering a Mediterranean Diet, click here to check out a good program.

 

MEDITERRANEAN DIET FOODS
The Mediterranean Food Pyramid describing how to be heart health on a mediterranean diet
  • Lots of Water (at least 6-8 glasses per Day)
  • Grapes, Olives and Avacados are eaten frequently
  • Fish (tuna, salmon, mackerels, herring) a few times each week
  • Olive oil is extensively used in salads, cooking, and on bread
  • Lots of vegetables (8-10 servings a day) including tomatoes, eggplant, spinach, peppers, zucchini, carrots, broccoli, onions, potatoes and turnips
  • Fruits are common and often used as a dessert substitute (instead of ice cream, chocolates and cakes). Fruits include apples, oranges, raspberries, blueberries, strawberries, lemons, limes, pears, apricots, figs, dates and melons.
  • Eggs and poultry are consumed a few times each week
  • Whole grain breads and pastas. The less refined the better. Cereal and grains such as cous cous and polenta are very popular
  • Daily consumption of various seeds, beans, and nuts like almonds, walnutes, hazelnuts, pine nuts, walnuts, pistachios, chickpeas, and lentils are all usually used as snacks (note the absense of potato chips, candy bars, etc)
  • Fresh herbs, spices and garlic are used in higher abundance to help minimize the use of salts
  • Dairy products like yogurt and goats milk products like feta cheese. Lower fat content is better for heart healthy living
  • Red Wine! Alcohol is not for everyone but it's common in the Mediterranean Diet for woman to consume a glass a day and men to consume 2 glasses a day. Of course, if you have prior conditions, it's important to consult your doctor before consuming any alcohol.

 


A Favorite Sample Recipe

Tuna and Vegetable Paella.

Prep time: 15-25 minutes
Cooking time: 50 minutes

Ingredients to (Serves 4):

  • 4 oz baby fava beans washed
  • 4 artichokes
  • 1/2 lb cauliflower chopped
  • 1 red pepper
  • 1 zucchini (squash can be used)
  • 1 large carrot
  • 1 medium size tomato
  • 3 cloves minced fresh garlic
  • 7 Tablspoons extra virgin olive oil
  • 1 teaspoon ground paprika
  • 8 cups chicken stock
  • 1 1/2 cups rice (bomba rice is most popular for Paella because it absorbs the broth very well).
  • 2 Tuna Steaks
 Picture of Tuna and Vegetable Paella

Preparation.

  • Peel and chop/mince garlic
  • Trim artichokes and cut into pieces.
  • Trim/snap the beans.
  • Peel tomato and dice
  • Cut onions, zucchini, carrots and all other vegetables into pieces (1-2 inches)

Cooking.

  • Heat the oil in a large skillet or wok.
  • In a separate pan, use a little oil and fry the tuna steaks on medium-high heat turning every 60-90 seconds. You can use the spatchula to start breaking the tuna steak into pieces. Once tuna is cooked, cut into 1 inch pieces and set asside.
  • Add all the vegetables and saute in oil.
  • Add in the paprika, stir steadily for about 5 minutes to disolve and spread the paprika.
  • Monitor until vegetables are browned (5-6 minutes), then add rice and stir until the grains are transparent.
  • Add chicken stock and bring to boil.
  • Add Tuna Pieces.
  • Simmer gently for about 20 mins, all the while stirring.
  • Preheat the oven to 325
  • Place paella in the oven for 6 minutes

Serve hot!

* Vegetables can be substituted: artichokes, beans, leeks, zucchini, squash, cabbages, carrots, peppers, eggplants, onions, potatoes, and tomatoes.

**Fish can also be substituted with mackerel, herring, salmon or chicken