Table of Contents
Introduction 1
Part I: Getting Started with the Mediterranean Diet 5
Chapter 1: A Guided Tour through the Mediterranean Diet 7
Chapter 2: Opa! Reasons to Celebrate the Mediterranean Diet 21
Part II: Common Ailments and the Positive Effects of the Mediterranean Diet 37
Chapter 3: Heart Disease and Heart Attackackackack: What You Ought to Know by Now 39
Chapter 4: High Blood Pressure and Stroke: A Lowdown Dirty Shame 57
Chapter 5: Digging into Facts about Diabetes 71
Chapter 6: Wrestling with Obesity 91
Chapter 7: The Topic of Cancer 107
Part III: Digging Deeper into the Mediterranean Diet 121
Chapter 8: The Miracle of Olive Oil 123
Chapter 9: Nuts, Seeds, and Legumes 135
Chapter 10: Fruits and Veggies: Key Parts of This Plant-Based Diet 147
Chapter 11: Great Grains 161
Chapter 12: Seafood and Animal Protein 173
Chapter 13: The Wonders of Wine 187
Part IV: Enjoying Life the Mediterranean Way 197
Chapter 14: Integrating the Mediterranean Diet into Your Life 199
Chapter 15: Eating Mediterranean When Money and Time Are Tight 215
Chapter 16: Recipes to Tempt Your Tastebuds 227
Part V: The Part of Tens 259
Chapter 17: A Taste of the Mediterranean: Top Ten Herbs and Spices 261
Chapter 18: Ten Studies on or Related to the Mediterranean Diet 269
Chapter 19: Ten Easy but Effective Ways to Give Your Life a Mediterranean Boost 275
Appendix: Metric Conversion Guide 279
Index 283