Mediterranean refresh free pdf download

I wanted to prove that these recipes could sustain a busy life and give more energy… So I tested them in the office and with our team of health experts — the recipes were a smash hit! So many people say that breakfast is the most important meal of the day.

We picked some of the easiest breakfast recipes in our collection because we know that mornings are always chaotic and busy. But these ones are some of our favorites. Simple and effective. Hello, Caprese Breakfast Tart Yum! Instead, the Mediterranean approach is to eat more healthy fats and fewer processed, empty calories.

It can be tough to make these changes. Whether you start skipping take-out lunches for tasty Tuna Pita Pockets. Or replacing sugar drinks with Fruit Detox Water. Outlining the 10 essential Mediterranean go-tos.

Tips for success and adapting your current diet. How to eat out. And is exercise really needed? You probably saw overflowing baskets of fresh herbs and peppers.

Olive oil. Lots of olive oil. Maybe someone slaving away in the kitchen for hours, carefully preparing a recipe that has been passed down through generations. Just see how quick it is to make the Easy Breakfast Pizza page 28 in the video below! And no need to worry, many of the ingredients that we use in this book can readily be found in most pantries or at your local grocer. Join the hundreds of thousands of Americans that started their Mediterranean journey with the Mediterranean Refresh.

Eating for Heart and Overall health can be delicious and easier than you think. Heart-Healthy Mains. Every recipe uses delicious, fresh ingredients that will make your taste buds tingle…. Below are 7 days of Mediterranean diet meal plan examples that you can follow and work off of. Get Started. We use cookies to ensure that we give you the best experience on our website.

Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are very high in antioxidants and phytochemicals, substances that protect us against problems. Berries such as strawberries, blueberries, raspberries are also a must in this diet because of their antioxidants. If you want to follow a Mediterranean diet, eat some fruit for dessert.

That is how Mediterraneans eat their fruit most of the times. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Whole Grains.

Have a piece of whole wheat or whole grain bread with your main meals except with pasta. Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week.

Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health.

Dry beans have fiber that could reduce cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories.

Scientific studies have found that almonds and walnuts could be the healthiest choices. Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Use olive oil and lemon as a dip in your salads. Fish and sea food. Have fish and sea food two or three times a week. Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities.

Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Including full colour imagery and calorie counts! Up and coming author Erika Simons brings a fresh take to this time-honored dietary lifestyle in her first officially published book, with brand new recipes and guidance to gradually incorporate a Mediterranean way of eating into your daily life. The Mediterranean Refresh Meal Plan is your complete 8-week transformation guide to a healthier life with more energy and never having to worry about having to count calories again!

Perforated Pages. This will be the only resource you need to start losing those unwanted pounds today!