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Thank you for selecting this electronic book. I hope the messages contained within these pages will help you to live a long, prosperous life. The ideas presented have already had a positive impact on many who have put the plans into motion.
I believe the fundamentals of the Mediterranean diet have such incredible health benefits, that by spreading the news about this dietary choice, we can greatly reduce the number of chronic disease victims. By moving this concept into a more mainstream discussion, the possibility of correcting past, flawed assumptions can occur.
There are already plenty of books with excellent Mediterranean diet recipes. You’ll find some in this book as well. But that isn’t the focus of the work that went into putting this book together.
It’s more about the “why” and then the “how.” Much like goal setting, we need to know the reason behind the effort before we’re likely to move past any current level. What is in it for us? How will this help me? Why should I do anything different?
These are all fair questions. We’ll answer them throughout the pages. Why?
I had a very limited understanding of the interrelationship of the brain and cardiovascular system when I launched books-empower.com. I had a vision of providing a landing point for readers to find quality information from expert authors on the subjects of better health and improved financial literacy. They do go together because our health care costs are rising exponentially. And it doesn’t have to be this way.
As I built this web site, I learned more and more about nutrition and food choices. We all know that greasy food and no exercise makes us fat and unhealthy. But it goes much deeper.
Too few of us realize how our own bad habits are being used against us to create massive fortunes for food companies. They know we’re hooked on junk, so they are happy to tailor advertising around that common addiction.
Their profit margins go up in direct proportion the numbers of heart and brain related disease cases. Many of those numbers trace right back to what we eat.
So in this book, we’ll offer some great Mediterranean diet recipes. But we’ll place a much higher emphasis on how making the move to the Mediterranean diet can reverse many of the chronic diseases faced in our world. And we’ll highlight how implementation of this proven plan will help to reduce the number of future cardiac events. It will reduce the number of people who might face Alzheimer’s disease.
This dietary choice when included with a proper exercise schedule will have an amazing impact on the health of our generation and will be a springboard to vitality for the generations who will follow.
This is the easy part. Usually the plan in any type of goal is much easier when the reasons are clear in our minds. The Mediterranean diet is so diverse. It has so many options. You’ll find a chapter that lists the foods contained within this diet.
I would ask that you do a couple things to help us if you see value in this book. Please refer it to others. I made it a free book so that everyone can benefit from the messages.
And I would ask that you lend your voice to our call for better transparency in both food production and distribution. Even the very best food choices become dangerous if they are soaked in toxic herbicides while in the soil.
It doesn’t matter how lean a meat choice is if it was raised in a factory farm that pumped the animals full of low dose antibiotics to promote rapid weight gain. Antibiotic resistance is becoming a massive health danger in our world. And we need to know what is in the food we eat. If there is nothing to hide, there is no reason to fear accurate food labeling.
Everyone reading this book has so much to offer. We wrote it to help you improve your health, inspire your leadership and increase your vitality. Please visit us at empower.com to read more about ways to avoid and reverse chronic disease and how to become a goal achiever.
[* "Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Healthy is not something that you need to get, it's something you have already if you don't disturb it." -- ][*Dean Ornish]
The Mediterranean diet plan is so much more than just another weight loss program. It is however, the very best type of weight loss program, in my humble opinion.
It is even so much more than a very healthy choice of food intake. It’s more than part of the strategy to avoid or reverse heart disease.
It is for sure, all of those things, but it is really a long term decision that will have positive effects on your physical health, your mental well being and your financial security.
That last sentence is a very broad statement. I realize that. But in this book I’ll show you how it is also a very accurate statement. We’ll present information that will help you and your families improve their quality of life in all aspects.
Would you like to get off statins? This book might help you. Would you like to have more energy? Keep reading. This free e book will have value for you. Would you like to have more disposable income? Stay with us all the way through it. You’ll see how this will happen.
The name, “Mediterranean Diet Plan” might be a little misleading. I think the most important word there is “plan.” As we learned from Brian Tracy is his book, “The 21 Success Secrets of Self Made Millionaires”, planning is vital for any achievement. And this choice, should you decide to make it, will provide a road map to better health and better wealth.
The first step is to look around you. Some of the most expensive line items nearly all of us will face involve health care. Whether there is a national plan that actually works or not, in some way it will be paid by taxes. And beyond anything covered in a health plan, there are costs associated with illness.
There is lost employment time associated with illness. Maybe it means lost wages if you are employed. If you are self employed, sick time is a direct hit to your wallet. For many self employed people, the bottom line is no work, no income.
And stepping further away, we need to see into the future. The competition for jobs will increase in coming years. Part of this is due to the shrinking job market which adds more people to the list of those competing for fewer positions.
Better health will be most important for those people. We will need to be able to physically do the jobs. Poor health, in particular cardiovascular system conditions, could eliminate some people before they ever get an interview.
And then of course, we have our responsibility to be our children’s most important teachers. They do what they see us do. Childhood obesity in America is one of our biggest problems. It will have to be dealt with in some way.
We can have even more people forced to rely on government assistance due to long term disability or we can work to teach better habits and better plans right now.
We’re working against a stacked deck. The food industry is using cutting edge science and our own lack of will power to damage our health and raid our wallets. These efforts will affect our future well being.
“Time and health are two precious assets that we don’t recognize and appreciate until [* they have been depleted.” -- ][*Denis Waitley]
That is a very good question. This Mediterranean diet plan is based on historical facts. Here at books-empower.com we always try to learn from history. Centuries ago, there wasn’t much danger from heart disease. Part of that was lifestyle. People grew their own food or hunted it. There is of course, always a risk involved with animal consumption.
But long ago, there was no risk of chemicals being purposely given to animals to encourage growth. That is a more modern concept. Bigger cows mean bigger income.
And people were more mobile. They moved more. The days were filled with activity, mostly about surviving. In fact, usually the only people who suffered from heart attacks were the very wealthy who had servants to do their work.
The modern western civilization has brought us good things. We now have many very convenient products. And food choices that fall off both sides of the plate. You can watch show after show about food eating contests. You can watch commercials about cheeseburgers that now add the salt loaded french fries right onto the burger. You can watch shows about small, trendy restaurants that feature massive portions of unhealthy fat, sugar and salt. Do you notice all the references to “watch?”
As meals strayed from live foods to processed items and lifestyles started to eliminate walking, health became a bigger problem. All heart related conditions can be traced to diet choices. And the treatments are also affected by diet choices.
I’m sure there are some doctors who profit from the massive pharmaceutical industry. I’m sure somewhere cash is exchanged for over-prescribing drugs. But I believe that the vast majority of physicians seek to help people.
Statins are a good example. They do work to lower levels of small density cholesterol. But I think most doctors would not prescribe them if they really believed their patients would make proper food choices that could have the same effect as statins.
Unfortunately, our lives are programmed to eat salt, sugar and hydrogenated fat. So many doctors see no safe option.
All heart related conditions, including type 2 diabetes, high blood pressure, kidney disease, and stroke can be avoided or reversed with a simple plan. Better diet and better exercise are the cornerstones of that plan. These are the facts and they are indisputable. Evidence also points to probable benefits for dementia related conditions, Parkinson’s disease and many cancers.
We’ll give you a few more examples of the importance of the “why” and then will show you the “how” in making the transformation to a healthy, energetic lifestyle through the power of the Mediterranean diet.
You’ll also see some great advantages found in a food that was falsely blamed for years as a reason for heart disease. The truth did come out however. We’ll show how beneficial this food really is as well the versatility it provides.
And we’ll present a small seed that you may not know too much about. But it is a front line protector for your heart and brain.
Here is the Mediterranean diet plan that has worked for centuries by those who use it properly. Heart disease is much lower in the region of the world in which this method is named. I think this plan is much more likely to succeed because of the options available.
There is so much diversity and flexibility. In this page I’ve written about suggested meat consumption trends. But I’ve added a paragraph about sourcing that beef, poultry and pork.
Dr. Chauncey Crandall prescribes a full, plant based diet, such as the Dean Ornish version for his patients who have suffered a cardiac event. But his goal is to get them to a Mediterranean diet plan over time. In his book, “The Simple Heart Cure” he presents the menu options that he follows. And remember, not only is he a top cardiologist, he is also a former heart attack victim. He was only 48 when he suffered that cardiac event.
The Mediterranean diet plan recommends cutting back a little bit on red meat consumption. You should eat fish and poultry at least twice per week. If you can find a local farmer or rancher who raises his animals using humane methods, you’ll have a great place to buy meat and eggs. Those methods would include avoiding cramped conditions, refraining from pumping antibiotics into them to promote growth and not feeding the animals with grain produced from genetically modified seeds.
Plant based foods with very heavy emphasis on fruits and vegetables are keys to this Mediterranean diet plan. Several times a day, fruit or vegetables should be within reach. A banana in place of those potato chips. Blueberries in place of ice cream. A salad in place of that loaded baked potato. Nearly all berry type fruits offer an antioxidant value. I suggest blueberries because they can be frozen and eaten later without losing any health value.
Legumes, (beans), and nuts are also high on the list. You’ll find whole grain bread listed in many meal plans, including some forms of this type. But newer research is making the link from excess carbohydrates to heart disease, Type 2 diabetes and Alzheimer’s disease far too clear to ignore anymore. The low fat diets based on incorrect information decades ago initiated this problem. We’re not adding to it here.
So we’re cutting way back on the grains. We mean all grains, including cereals, bagels and even whole grain bread. “Grain Brain” gives us some great insight into this worldwide health challenge. “Wheat Belly” is another empowering book to guide your food choices.
You’ll trash the salt shaker and use a wide variety of herbs to flavor your food now. You’ll also use olive oil or coconut oil for cooking because they are much healthier. As we’ve mentioned before, nuts are very good protein providers. My choice is unsalted almonds. This is a great snack item between meals.
There is even some room for hard cheese and eggs. Oatmeal may not be in the official list, but this is a great breakfast option to promote better health and more energy. Red wine is also part of the Mediterranean diet plan, in moderation. If you are like me and just don’t like wine, drink water or even better, unsweetened almond milk. There are none of the concerns about GMO products used to feed the cows that produce dairy milk and almond milk is better in every category that counts.
In a later chapter, I’ll give you a list of all the foods found within this Mediterranean diet. You’ll find plenty of succulent choices.
So here is the thrust of the Mediterranean diet plan. You’ll set the goal to change over your household beginning right now to a healthier list of food choices. It won’t be easy because the food industry makes millions of dollars selling us the three white poisons, (white sugar, white salt and white flour.) Even school cafeterias provide poor choices. Counting pizza as a healthy meal because of the sauce is ridiculous. But true.
You may need to take the initiative and send a better lunch along for your kids. Unless you are ready to speak up now to convince schools to quit taking the easy way out at lunch and assume some responsibility for what they place in front of your child.
You’ll ignore the negative and set the example. You’ll teach your children to eat properly and get off the couch. You’ll show them by example. You will have more energy and so will they. You won’t get sick as often, so you won’t miss any income chances and neither will they. Your out of pocket medical costs will go down. Your kids will learn this as well.
Your health will make you much more productive. You’ll be sharper and more in demand. Your confidence will soar; your senses will be heightened. You’ll wake up early everyday, ready to hit the ground running.
Your Mediterranean diet plan will be in writing as you organize your meal ideas. You’ll do something every day to get closer to reaching your family goals. And you will be persistent and consistent.
Finally, you might become more vocal in demanding better accountability from food manufacturers. And school cafeterias. Please understand the reason it is imperative that young, healthy people buy into the “Affordable Care Act.” The reason is that the health situation in America is so bad due to lousy food choices and no exercise, that the fewer healthy folks will be required to pay for the many unhealthy.
That is money out of your investment portfolio. That is cash from your future retirement. That is lost potential donations to St. Jude’s Children’s Hospital where they care for kids who have diseases we cannot cure yet.
We can avoid or reverse the conditions that lead up to the number one killer of men and women in America with no extra out of pocket costs and not much effort. Just a plan and some follow through. The Mediterranean diet plan is more than just a plan. It is a chosen lifestyle that will improve your health, sharpen your mind and in the end, save your assets. It has worked for centuries and will continue to work for everyone who follows it.
I’m always amazed when I hear someone tell me they’d rather have fun now than worry about what they eat. I hope they are never confronted with the consequences of those choices. I wonder how many would like a mulligan on such decisions.
You know what to do now. Are you ready for the challenge and can you already see in your mind the success you will achieve? Can you visualize a victory and the rewards from that victory? It will be worth it.
And you will be helping to make a difference in American health and financial stability. It all starts with some blueberries, bananas and 60 minutes per day of exercise. It’s pretty simple.
Does This Discovery Give Us The Momentum To Change Past Habits?
Did you know there was type 3 diabetes? Many people haven’t recognized this fairly recent medical term. It came about in 2005 when a team led by Dr. Suzanne de la Monte at Brown Medical School came across a remarkable diabetes breakthrough.
Their research revealed that our brains actually produce insulin. In the past it was assumed that our pancreas was mainly responsible for insulin production. Dr. de la Monte also determined that this brain insulin production was very important to the overall health of our brain.
Because of this new research it appears as though a drop in insulin has a dramatic effect on our brain function. Cells appear to degenerate with this vital insulin drop. The result is type 3 diabetes. Our brain cannot support the insulin receptors in the brain which doesn’t allow new memories to form.
One big difference is that brain insulin appears to be not affected by blood glucose levels. This presents one clear distinction between type 3 diabetes and the much more known type 1 and type 2 diabetes. In fact this research seems to point out that our brains actually perform better when not burning glucose. Ketones are a much better brain fuel.
So how does this research into type 3 diabetes help us in the long run?
The Links from Type 3 Diabetes
I wrote in the second paragraph that our brains produce insulin and that it is very important to our brain health. And in the third paragraph I wrote that cells degenerate when insulin is reduced. “Degenerate” means that they die. The cells die. And they don’t come back. Unless we make some changes.
When they die, memory loss begins along with other cognitive function failure. Does that sound a little bit familiar? How about this next fact that came out of Dr. de la Monte’s work?
Research indicates that insulin resistance like that found in type 2 diabetes may also be found in those suffering from type 3 diabetes. Another big link is found in protein deposits.
People with type 2 diabetes can have protein deposits in their pancreas. These deposits are eerily similar to the protein deposits found in the brains of Alzheimer’s victims. We know that those suffering from Alzheimer’s also have a buildup of amyloid. People with type 2 diabetes have been found to have amyloid in their pancreas as well.
Are we seeing a pattern here?
The Two Most Noticeable Symptoms of Type Three Diabetes
Here are two signs of danger.
Does this mean this new condition is really Alzheimer’s disease? I’m not sure about that, but the similarities are obvious. Insulin reduction destroys insulin receptors and lowers brain function. Insulin reduction in the brain leads to amyloid plaque buildup which is known to cause Alzheimer’s.
So did this research indicate a common link to Alzheimer’s? Maybe so. But I think a more important discovery hasn’t been mentioned yet. I think the fact that our brains produce insulin and that lack of insulin kills brain cells brings about a big question, which is, “How do we fix it?” By following the links.
Following the Links
We know that:
When I connect these dots I get one answer. The research that brought about the term, type 3 diabetes gives us a great advantage. If we know the symptoms are similar and we know that type 3 diabetes has causes similar to type 2 diabetes, our path is crystal clear.
We need to begin early on in life to create habits that could lower the risk of type 2 diabetes.
Setting the Plan in Motion.
Change from processed foods that are high in sugar, fructose, artificial sweeteners, trans fats and scientifically altered foods, to healthy, natural choices.
Cut back on grain. This means all grain. The straight line from excess grain to damaged brain is too obvious to ignore anymore.
Get in motion. Literally. Get off the couch, turn off the television and enjoy the sunshine. Sixty minutes per day. And work your brain as well. Do mentally challenging things. Facebook doesn’t count as mentally challenging. Better than sitcom reruns, but not as good as an empowering book. Which brings us to……?
Please read “Fix It” by Dr. Chauncey Crandall. His information will help you avoid or reverse some of the health issues described in this page. There are no guarantees in life. But when we have clear cut methods to reduce risk, we must grab them and run with them.
Then please read “Grain Brain.” I think you’ll understand the relationship between heart health and brain function much more after taking in the information from Dr. Perlmutter. You’ll also understand why our diet choices are causing many chronic diseases.
Relax, get enough good sleep and have some fun.
This sounds like the four chambers of heart health. I guess they work for the brain, the kidneys and the rest of our bodies too. Imagine that!
_*“You are what you eat. So don’t be fast, cheap, easy and fake.“_ [*(Not sure of original author)]
“I’d love to eat healthier if I only knew in advance what foods to buy.” This Mediterranean Diet food list will solve that dilemma for you. In this page we’ll provide some really good options for every section of your meal plates.
You know that you should consume a combination of food items that include fruits, vegetables and other natural foods. In fact natural is the most important descriptive term for our food choices.
As we’re bombarded with tainted, manipulated and genetically modified foods and ingredients, our national health crisis deepens. Diabetes is growing at an alarming rate. We know that type 2 diabetes leads to so many other cardiovascular system conditions and probably is a factor in Alzheimer’s too. Heart disease is the most noteworthy, but ill advised diets also spawn breeders to heart attacks, including inflammation and high blood pressure.
We’re trying to correct the “ill-advised” part because that advice is making us very ill. So we’ll start right off with the section everyone thinks a Mediterranean Diet food list would not include. As you’ll see below, it most certainly does include meat options.
Meats within a Mediterranean Diet Food List
Cod provides healthy fats
Mackerel packed in water are high in omega 3, iron, and vitamins D, B6, and B12 Poultry choices are high in iron, B6, B12, and are a leaner choice in meat
Lean red meat is high in selenium, iron, B6, and B12
Salmon are packed with healthy fats, B6, B12, iron and selenium
Shrimp provide calcium and vitamin B12
Tuna packed in water offers high levels of omega 3, selenium, iron and B12
I’ll add a few words about that meat list. As for salmon, please go for wild caught Alaskan salmon. Farm grown fish are fed chemically altered things that take them out of the safe diet choices. Cold water fish are better choices. The food list doesn’t include walleye, but this freshly caught inland lake fish is also good for you. And very tasty.
You can also add in some pork from time to time. Just be sure that it is antibiotic free, GMO free and MSG free. It will take some homework. You’ll get that time back when you aren’t battling chronic disease brought on by chemical manipulation of our food supply.
As you’ll see over and over, we’re trying to cut out processed foods. The dangers are too clear to ignore anymore, regardless of what the herbicide industry tries to tell us. Just think of those old Marlboro commercials. Replace the Marlboro Man with “Chemical Man.”
Next on our Mediterranean Diet food list would be fruits. We all know fruits should be part of our diets. We know they are good for us. We know they should replace chili cheese fries. What are we waiting for?
Avocados are high in healthy fats and vitamin B
Bananas are a prebiotic, lower blood pressure and are high in fiber
Blueberries are loaded with antioxidants and improve cognitive health
Cantaloupe helps to lower blood pressure and is packed with antioxidants
Cherries provide essential folic acid, and are anti-inflammatory
Grapes contain antioxidants and are anti-inflammatory
Kiwi is loaded with antioxidants
Citrus fruits are anti-inflammatory, contain antioxidants and lower blood pressure Peaches offer antioxidants and are anti-inflammatory
Pears offer antioxidants and are anti-inflammatory
Pomegranates are loaded with antioxidants and are anti-inflammatory
Pineapples are anti-inflammatory and loaded with antioxidants
Strawberries are high in calcium, iron and antioxidant value
Watermelon is heart healthy, high in lycopene and offers antioxidant value
For all the melancholy personalities like myself, I realize that avocados are technically not a fruit, but rather a berry. They are still a much better choice than deep fried ice cream. Or deep fried anything, for that matter.
And now we move on to the first cousin of fruits. Vegetables seem to be an even tougher choice than fruit for many of us. Some seem boring and some don’t taste that great to us. No worries. Just eat the ones that do taste good.
Artichokes are anti-inflammatory and high in antioxidants
Asparagus are high in fiber and provide vitamins A, C, E, and K
Beets boost metabolism, are high in folate and antioxidant value
Bell peppers are loaded with antioxidants
Broccoli is high in calcium, antioxidants and is anti-inflammatory
Brussels sprouts are high in calcium, antioxidants and are anti-inflammatory
Cabbage is high in antioxidants
Capers are high in antioxidants
Carrots help to lower blood pressure and are high in antioxidants
Cauliflower is high in calcium, antioxidants and are anti-inflammatory
Celery is anti-inflammatory and provides antioxidants
Eggplant offers antioxidant value
Fennel is high in fiber
Green peppers contain antioxidants and are anti-inflammatory
Kale is a metabolism booster, is high in calcium and antioxidants
Lettuce offers antioxidant value
Olives contain healthy fats which lower dangerous low density cholesterol levels
Onions lower blood pressure and improve overall heart health
Pumpkins contain antioxidants
Red peppers are anti-inflammatory and provide antioxidant value
Spinach is a metabolism booster, is anti-inflammatory and provides antioxidants
Squash is loaded with antioxidant value
Sweet potatoes are very high in antioxidant value
Tomatoes are high in lycopene, are a heart health booster and contain antioxidants
Turnip tops are a metabolism booster and offer antioxidant value
Tomatoes are technically not a vegetable, but most people would look in this section for them. They are also one of the very few choices that are actually healthier when cooked. Their antioxidant power goes up when heated. I would also add zucchini to this list because of their antioxidant properties.
Various kinds of nuts are centuries old, natural sources of many health boosters. A true Mediterranean Diet food list would be incomplete without these choices for improving heart health.
Almonds are high in calcium, antioxidants and reduce low density cholesterol
Chestnuts are high in calcium, antioxidants and reduce low density cholesterol
Flaxseed is very high in omega 3, antioxidants and reduces low density cholesterol
Pine nuts are high in calcium antioxidants and reduce low density cholesterol
Pistachios are high in calcium and antioxidant value
Pumpkins seeds are high in calcium and antioxidant value
Sunflower seeds are high in calcium and antioxidant value
Walnuts are very high in essential omega 3 fatty acid and in antioxidant value
No Mediterranean diet would be complete without legumes. In this category I would include beans, peas and lentils. Our diets have moved toward processed choices and away from these centuries old whole foods that provide incredible health benefits.
Legumes are packed with antioxidant value, and loaded with assorted vitamins and minerals. They are also a provider of essential dietary fibers. Just as we’ve learned about the connection between heart and brain function, we’re also learning that gut microbes play a large role in our overall health. The natural fiber from legumes helps to support this most important part of our overall health system.
Besides being excellent protein providers, they give us that “full feeling” which keeps us from overeating. Try to include any of the wide variety of beans, from garbanzo to Spanish to chili to navy and northern white beans into your menu planning.
Peas of all kinds and lentils also fit into this solid group of health-enhancing real foods.
An item not included in these lists would be oatmeal, which is a fantastic breakfast meal. We’ve already learned this from Dr. Chauncey Crandall’s new classic about reversing and avoiding heart disease. The title of that great book is “Fix It”.
Spices can and certainly should replace salt and sugar. Basil, cinnamon, mint, garlic, oregano, parsley, thyme and balsamic vinegar are just a few excellent replacements for white salt which of course is one of the three white poisons.
Butter isn’t the evil demon that it was made out to be during the onslaught of trans fat food industry advertising. There are such things as healthy fats. Moderation is the key. Just like always. Olive oil and coconut oil are very good choices as well.
This Mediterranean Diet food list also advocates unsweetened almond milk as a healthy alternative. It is better all around than dairy milk.
And dark chocolate makes the cut as well. More good news!
So there is a working Mediterranean Diet food list for you. Processed foods, high sugar and bad fat foods, chemically altered foods and just too much heavy food followed by far too little exercise is weakening our nation from a health standpoint.
Better health care starts before we get sick. If we quit inflicting pain on ourselves with poor choices, much of the health care problem will melt away. That very dangerous belly fat will also melt away.
At books-empower.com, we’ve written about some controversial topics within the realm of better cardiovascular system health. Cholesterol is one of those topics, along with saturated fat intake.
We’ve also added the discussion of the impact of grain on our brains and the very probable links to many diseases that were thought to be either fully influenced by genetics or the results of those two examples listed in the second sentence of this page.
In this short chapter, I’ll give you information about another great food source that may have been the most vilified of any, but has been accurately proven to be one of the very best natural choices for improved health. It is also a key component in the Mediterranean diet.
That super food would be eggs. Not egg whites alone. Not egg yolks alone. The whole egg is a super food. Despite what you may have heard years ago, eggs are great food choices. In fact this page is exactly about the confusion we feel at times about what is right or wrong when making meal plans. In “Grain Brain” the author, Dr. David Perlmutter quotes a very telling report.
“The popular misconception that eggs are bad for your blood cholesterol and therefore bad for your heart persists among many people and still continues to influence the advice of some health professionals.”
Past studies pointed out the high levels of cholesterol in eggs. But there is a distinction, just as there is a distinction between cholesterol produced in our bodies. Small density cholesterol, (LDL) can be very dangerous. Large density cholesterol is vital for our bodies.
Dietary cholesterol, such as that found in eggs doesn’t automatically convert to blood cholesterol. Eggs are not the demon that brings on heart disease. Eggs don’t cost very much. Less than sugar loaded cereal that is really a contributor to diabetes, heart disease and stroke.
Eggs have multiple benefits including:
I’ve found a local farmer who sells fresh eggs provided by chickens raised without cramped cages and without a trace of feed from genetically modified seeds. You can also buy eggs in the store that come from cage free, GMO free, antibiotic free chickens.
Sugar laced or high fructose loaded breakfast suggestions gained traction from incorrect information. Think low fat/ high carb diets. And notice the parallel rise in diabetes, Alzheimer’s disease and coronary illness.
Eggs are a better choice at a lower price. This is dollars and sense.
In this page we’ll highlight some very easy recipes you can use for lunch or dinner. A couple of them came from an empowering book that is included in our list of new classics.
So many of the editions featured at books-empower.com have messages that work well in conjunction with each other. “Grain Brain” is one of those examples. Dr. David Perlmutter gave us cutting edge advice on the dangers of excess carbohydrates and sugar. And he also has an excellent list of recipes in the book featuring omega 3 foods.
An Easy Salmon Recipe for the Oven or Grill
Here is an easy oven baked salmon recipe. I like simple meals that we can get ready and get on the table without loads of preparation. This one fits those criteria.
I’ll advise you to avoid Atlantic salmon as it is probably coming from a fish farm. Buy Alaskan wild caught salmon. I think you’re even better off by purchasing canned Alaskan salmon over any Atlantic fish. You’ll know the difference by the deeper red color and the very thin white lines in Alaskan fish. Farm raised versions are lighter pink with bigger white veins.
You can bake this nice fillet or use the grill. The oven setting will be 375 degrees and I’d say use a medium setting on your grill. First pour a little bit of olive oil into a bowl. I use garlic on everything, so I’m suggesting some garlic in that bowl too.
Chardonnay Baked Fish (From “Grain Brain”)
Dr. Perlmutter offers the same advice as given above. Use wild caught fish. This easy recipe will work for Alaskan salmon but is also applicable for whitefish. Here in Michigan that means walleye. My wife doesn’t like fish. Never has and we thought never would. Then she tried walleye. She is hooked, so to speak. Or write in this instance.
Here is a simple meal from a new classic book.
Preheat your oven to 425 degrees. Using medium heat, melt the butter in a saucepan then stir in the Chardonnay, lemon juice, capers and mustard. It will take about five minutes to burn off the alcohol. Then add in the dill.
Put the fish in a baking pan, skin side down and pour your sauce mixture over the fish. Bake for about twenty minutes. Keep an eye on it toward the end. When it is sort of flaky, it is ready to eat.
Pan Fried Salmon with Mushrooms (From “Grain Brain”)
This is another heart and brain healthy recipe from Dr. Perlmutter. It is also another very easy meal to prepare for your family. And it features the benefits of omega 3 fatty acid.
Heat half the olive oil (2 tablespoons) in your frying pan over medium heat, and then add in the shallots, garlic and ginger. Let it go for about a minute until it begins to sizzle.
Add in the fresh fillets and cook each side for about three minutes then remove the fish and set them aside. Wipe down the pan without burning yourself and pour in the remaining olive oil along with the sesame oil on that same medium heat range. Dump in those great mushrooms and cook them for another three minutes or so, stirring all the way through the process.
Then pour that mushroom mixture over the fish and enjoy.
An Omega 3 Foods Recipe from a Reader
Here is a reader donated recipe packed with the benefits of omega 3 foods.
This recipe goes together with very little effort. Just preheat your oven to 400 degrees. Either grab a roasting pan or a baking sheet that has sides.
Throw in the garlic, sliced tomatoes, onions and orange zest. Add the olive oil and then toss it all to coat it. (Editor’s note: I didn’t know what “orange zest” was, so I asked our reader. He told me to use a very sharp knife to skim off just the colored outer skin of an orange. He says to avoid getting any white part. Then chop up those thin skins as close to dust as possible. Then he eats the good part of the orange while he’s cooking this meal.)
Next cook this mixture uncovered for about 45 minutes or until the tomatoes and onions begin to brown up on the edges. Give it a stir from time to time.
Pull out the pan and bump up the temperature to 450 degrees. While it is heating up, add the olives, (I love Kalamata olives so I’m putting in more than the recommended 1/3 cup.) Top with the pepper to your personal liking.
Open up a spot for the fillets and place them into those openings. Spoon some of the tomato mixture over the omega 3 powerhouses and put the pan back into the oven. (Editor’s note: As it states on the home page at books-empower.com, my Dad was a great fisherman. So I know how to skin fish. It isn’t hard. You will need a very sharp, thin bladed knife. Grab the fillet on one end and make a clean cut just between the skin and meat. Slowly cut along that line while pulling the skin with you. Nothing to it after a little practice.)
Depending on how thick the fish is, it should take about 10 or 15 more minutes for this spectacular meal to be ready to serve.
Thanks to our reader for this omega 3 rich meal idea. Add in some steamed vegetables for a side dish and a piece of dark chocolate to top off the meal.
Very Simple Grilled Walleye
Here is a really simple grilled walleye recipe. It will work with any whitefish as well. We grill all year long.
At the end of this recipe be sure to check out the next subsection. You’ll find another great idea from an empowering book.
Lay out one of the sheets of foil and place the fillets on it skin side down. After melting the butter, brush it on the fish and then sprinkle on your herb combination. Some people like to remove the skin. That will work as well.
Then loosely cover with the second piece of foil and fold the edges together to sort of seal it up. Add it to your grill which was already preheated at around a medium setting.
It will only take about 7 to 10 minutes depending on heat level. Carefully open one side of the foil to see if it flakes easily with a fork. If so, you’re ready for dinner.
Now how about a knockout idea for a brush on topping for any whitefish or salmon recipe?
Dill Spread (From Grain Brain)
Dr. Perlmutter added this great idea into his recipe list near the end of “Grain Brain.” He writes that it will work well on any fish meal, both in the oven and on the grill. His version listed below makes about 1/2 cup of spread.
Using a blender or food processor, whip all the ingredients up until you get a smooth texture. Then spread it on the fish before putting it in the oven or on the grill. Very easy.
_*“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.“_ *Attributed to Adele Davis
We want your day to get off to an excellent start. These Mediterranean diet breakfast ideas will help you accomplish that goal. That first meal is critical to your daily success. And in the long run, it is the most important to your cardiovascular system strength.
Breakfast is my favorite meal. And the meal I most enjoy at restaurants. Have you had one of those huge meals that cover the entire plate? Maybe it was full of hash browns and loads of cheese? Or maybe it was smothered in sausage gravy? It probably had some ham inside or maybe four or five sausage links on the side. And two slices of toast. What a meal.
Of course it was also adding to the process of clogging arteries, raising blood pressure and beating up our heart. A huge meal for the potential of heart disease is a poor trade off. But the advertising, the aroma and the atmosphere drew us in.
Some of us avoided that problem by skipping breakfast all together and racing off to work. As more women entered the workforce, many followed our poor example and also skipped breakfast. They also added extra stress and lack of sleep.
We’re ready to fix that now. But you may ask, “What can I eat for breakfast?” Fear not. Move forward to our next page for some excellent Mediterranean diet breakfast ideas.
A True Mediterranean Diet Breakfast
Here are two excellent omelet recipes to get you ready to win. I offer quantity levels such as a teaspoon for you, but in reality, I usually just throw it in rather than measuring too much.
1 Bell Pepper, (Any color will work)
1 Medium Tomato, diced
2 Garlic Cloves
2 Onions (Green ones would be best)
4 Eggs (Remember to use organic or free range)
1/4 cup, pitted, chopped Kalamata Olives
1 teaspoon Extra Virgin Olive Oil
1 teaspoon Lemon Juice
1 Tablespoon fresh, chopped Parsley
2 tablespoons skim milk,(Unsweetened almond milk is even better)
2 oz. crumbled Feta cheese
1 Tablespoon of fresh, chopped herbs of your choice, ( I like oregano in nearly everything. Basil, chives, etc will work)
In a bowl, combine everything except the feta cheese, milk and herbs. This bowl will have the bell pepper, tomato, garlic, onion, olives, lemon juice, parsley and olive oil. Stir it up and let it sit for a few minutes to rest. This Mediterranean diet breakfast recipe will make two omelets.
In another bowl, put in the eggs, milk and your favorite herbs to fire up the power producing day starter. Whisk it pretty well.
Heat up your favorite omelet pan. When it is ready, add half the egg combination, unless you are a great omelet maker with a larger pan. Then you can try to double up and make both at once.
Let the omelet brown up around the edge and watch for it to lose most of the top moisture. Then add that rested ingredient bowl to one half of the omelet. Kind of like cutting it in half. Add half the feta to that vegetable mix. If you are double teaming this recipe do the same for both of them.
Very gently, fold the other side of the egg bed over on top of the veggies to form a perfect cover. Place the lid on top of the pan for about another minute, depending on how hot your stove is running. Turn off the burner and let the omelet sit there for just a few moments to be sure it is heated all the way through.
Now comes the most important part. Eat it! You are off to a great start on your day.
A Mediterranean Diet Omelet with Some Extra Benefits
Here is a Mediterranean diet breakfast recipe that adds some omega 3 value along with great taste.
2 or 3 Asparagus spears
1 teaspoon unsweetened almond milk
Parsley, (I just toss some in without measuring)
Chives and dill as much as you like. (I would add oregano, but I do that for nearly everything.)
1/2 teaspoon extra virgin olive oil
2 teaspoons diced onions. (I might add a little more. I like onion.)
1/4 cup of lemon juice
Warm up the oil in your famous omelet pan. Toss in the onions and sauté for a couple minutes. Add the asparagus, lemon juice and if you like garlic, feel free to throw some of that into the pan. Let that cook for another couple minutes.
In a bowl mix the eggs, milk, parsley and any spices you chose. Beat them and then pour them into the cooking pan. It might take a minute or two for the eggs to set up.
At this point put in the salmon and lower the heat. Let it cook for two or three minutes on low heat, then fold over one half of this great omelet on to the other half. Give it about another 90 seconds, depending on your stove. You know the next part. Get it on a plate and grab a fork.
Two Easy Options
I have two really easy choices if I’m pressed for time. They both fit into the guidelines for a Mediterranean diet breakfast. There is always enough time for a good starting boost. Maybe you just don’t have enough for a long recipe, but certainly plenty to get you ready for excellent results.
On some days I make a bowl of oatmeal-not instant-the real stuff. I also have some sausage and then a banana to finish it off. Of course the sausage is monosodium- glutamate free.
Our part in the worthy battle to take back control of the world food supply is to refuse to buy products that involve genetically modified seeds in any part of the process as well as not buying anything laced with MSG or loaded up with antibiotics.
On other days I’ll have an omelet. We usually have tomatoes, green peppers and mushrooms ready to throw in with the eggs along with some feta cheese.
The eggs come from cage free chickens. The birds are also GMO free and antibiotic free.
But I Like Cereal
How many of you fall into that category? Plenty of people really enjoy cereal and not just for breakfast. But as we’ve learned from the empowering books, most of that cereal has far too much sugar.
And the grain from which it is made can be a real health hazard as we learned in “Grain Brain.” But Dr. Perlmutter offers an excellent alternative for all the cereal lovers out there.
Here are the very few ingredients you’ll need:
Just throw them together in a bowl and you have a healthy, home made cereal.
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” Terri Guillemets
Here are some great Mediterranean diet snacks for you to offer that will combine excellent flavor and even better health. Instead of the usual over indulgence in trans fat, sugar and salt, we’ll offer up an alternative that will have a long lasting impact. I guess both options have a long lasting impact. But the trans fat, sugar, salt impact is too often, premature death.
The name is really a misnomer. Rather than a diet, it is really a lifestyle. You choose to eat non-processed foods that are high in fiber, nutrients and protein. The meal options are endless and very complete. The Mediterranean diet pyramid is full of diverse food choices.
A Small Town Favorite Rated As the Most Healthy Vegetable
Sweet potatoes are packed with the antioxidant, carotenoid which lowers the risk of heart disease and is attributed to lowering certain cancer risks as well. They are also very high fiber vegetables. The Center for Science in the Public Interest rates sweet potatoes as the healthiest vegetable. I love potatoes, so this is great news. These sweet potatoes don’t punch us with an excess carb danger. Here is the very simple recipe.
Slice the sweet potatoes length wise and throw them in a bowl with olive oil and pepper. Some recipes call for salt, but we don’t use any of the three white poisons. Do we?
You can add any other spices that are good for you however. How about some basil? Or maybe even cayenne pepper for those a little bolder. I know I put garlic into nearly everything. Toss the bowl to coat the potatoes really well.
Heat the oven to 425 degrees and lay the sweet potatoes on a baking sheet covered with foil. Be sure they are in a single layer. Cook them for about 30 minutes. Turn them over every 10 minutes or so. You’ll love these Mediterranean diet snacks.
The Little Bean That Fights Heart Disease
Chickpeas are a major part of the Mediterranean diet meal plan. As is olive oil. This snack recipe will taste great and eliminate the need for those sour cream and onion chips that may taste good, but do nothing to help your health.
One half cup of chickpeas provides around 19 grams of protein. Also known as garbanzo beans, these little guys are very high in fiber as well. When you add in the nutritional value of extra virgin olive oil, you have a Mediterranean diet snacks winner.
Open two cans of chickpeas, drain them and pat them dry. Lay the power packed beans out on a baking sheet with a rim. We don’t want them rolling away. Drizzle some extra virgin olive oil over the chickpeas.
Let them roast in the oven for about a half hour or so until they turn dark and crunchy. Add some paprika and then let them roast for a few minutes longer. Be sure to keep an eye on them. Roasted, not torched is our goal.
Frozen Flavor without the Dairy Fat
Here is one for all of you craving ice cream, but realizing that dairy fat is clogging your arteries and increasing your waistline. The drugs pumped into cattle on factory farms are also increasing the risks of antibiotic resistance. There is always a plan if you search long enough. Your search has been rewarded with this Mediterranean snack idea.
Peel a few ripe bananas, and then slice them lengthwise. Lay them on a baking sheet in a single layer and freeze them for a few hours. Then toss the bananas into a blender until they get really smooth. Be sure to scrape off the sides if any sticks. We don’t want to waste any of this mixture.
Add in any fruit you might like. I love nearly all berries, so I have plenty of choices. I also like peanut butter, so that may be my next experiment.
A Kalamata Classic
Here is a great little snack made with Kalamata olives and feta cheese. I love both of these ingredients. I’m really hooked on Kalamata olives. Try them in a salad or maybe a few right out of the jar. OK, maybe I’ve tried more than just a few out of the jar.
For this snack take a cup of those Kalamata olives, 1/2 cup of feta cheese, a couple teaspoons of extra virgin olive oil, the juice from one lemon, 2 cloves of sliced garlic and some rosemary along with some red pepper. All of it goes into a bowl and is refrigerated for a day.
Take it out of the refrigerator, spread it on some crispy flat bread crackers and enjoy. We’re going easy on the grain products because of the probable links from excess grain intake to dementia related conditions. Think moderation.
Bowls of Great Taste in These Mediterranean Diet Snacks
Instead of those bags of chips, try switching them out for bowls of almonds or walnuts. And of course, some dark chocolate. Go for products with around 70% cocoa.
These Mediterranean diet snacks should provide you with mouth watering bites. You will also be setting the example in our quest to knock heart disease off the pedestal as the number one killer in America.
What if there was a natural addition to any diet that could reduce inflammation and fight cancer? These are just two benefits of flaxseed. What if there was an easy to consume food source that helped with digestion and also assisted in eliminating mood swings?
Both are also included in the positive aspects of adding flaxseed to our meals.
This tiny little seed has been used for centuries as a natural health improver, but like so many of these simple cures, it doesn’t get the mainstream media play that drives sales of shortcut options and fad diets. An entire industry was built around low fat diets.
Sections of stores were set aside to stock products hyped by celebrities as “weight loss miracles.”
Then the truth came out about high carb, low fat diets. The truth came out in stunning explosions of diabetes, Alzheimer’s disease and heart disease. Natural, long successful, simple additions to our diets can turn around these media hyped mistakes.
Flaxseed is one of those successful, simple additions.
Health Benefits of Flaxseed
Here are a few of the benefits of flaxseed when you add them to your diet choices.
The Omega 3 Connection
There are two parts. EPA is an omega 3 property found in cold water fish, while ALA is found in nuts. It is also one of the benefits of flaxseed. In fact flaxseed is one of the highest plant sources of ALA.
Another benefit of flaxseed as mentioned above is a steadying of mood swings. Omega 3 plays a huge part in this process as well as being an inflammation fighter.
Adding some ground flaxseed to your meals will increase absorption of Vitamins B, C and Vitamin D. Because flaxseed falls into the category of healthy, essential fats, these vitamins are easily absorbed and digestion is also much easier.
The Value of Flaxseed Fiber
A huge benefit of flaxseed is the fiber content. While grains are also fiber providers, they also contain starch. And as we’ve learned from Dr. Perlmutter’s new classic book, “Grain Brain”, we must be aware of the potential effects of carbohydrates and grains in terms of brain and heart health.
Flaxseed fiber sets up perfectly to help regulate blood sugar because our bodies can break down this type of fiber much easier than grain varieties. The healthy fat characteristic also helps to give us that “full” feeling which leads right into natural weight loss.
I’ve already written that the Mediterranean diet is in my opinion, the very best natural weight loss program because it relies on healthy food to lower belly fat while enhancing our bodies own self defenses. And flaxseed is part of that meal direction.
Another benefit of flaxseed is its ability to feed the “good bacteria” in our gut. We’re learning more and more about how what goes on in the digestive tract works together with blood flow and brain function. When one part breaks down, the whole system suffers.
How to Use Flaxseed
To get the full benefits of flaxseed, I’d suggest grinding up a cup or so and storing it in a colored container in the fridge. Ground flaxseed provides all the nutrients available from this little, inexpensive health enhancer. But it doesn’t stay fresh for a long time.
I like to sprinkle it on oatmeal, eggs or even lean turkey for lunch. I know of people who bake with it, although I think this process may cut down on the full health advantages a little bit. But this is still better than not using it at all.
Modern science has done amazing things. We’ve seen breakthroughs that have improved the quality of so many lives. And there will be more to come. Some of them will occur when we look back at what has worked for years. In his book “The Simple Heart Cure”, Dr. Chauncey Crandall writes about some of these natural diet choices as methods of helping our body heal itself.
A tablespoon of daily ground flaxseed for a month appears to improve fasting blood sugars, triglycerides, cholesterol, and hemoglobin A1C levels in diabetics.
Flaxseed is an amazing addition to the Mediterranean diet plan.
We have the capability to slow down the escalating increase in chronic disease. We have the means to lower the risks of developing Alzheimer’s disease, which is the most feared illness among people reaching age 60 and beyond.
We don’t have a cure for everything yet, but we can still swing the odds in our favor. Following the Mediterranean diet will give you that advantage when incorporated with daily exercise, appropriate sleep patterns and a concerted effort to continue doing things that stimulate your mind.
The Mediterranean diet will help you reverse heart disease and diabetes if you have it already. And it will help you avoid those conditions if you will follow the plan.
And it really is just that-a plan more than a diet. It is a lifestyle adjustment that will pay long term dividends.
Thank you for reading this book. We wish you great health, and a vibrant life filled with passion and excitement. Please forward this along to anyone looking for any of those things.
Part of our mission statement at books-empower.com is to highlight expert authors and their literary efforts that inspire improved health and productivity.
Please check out the list of suggested reading on the page following this one. And please visit us at . We welcome your comments and suggestions.
“Grain Brain” by Dr. David Perlmutter
“The End Of Overeating” by Dr. David Kessler
“Wheat Belly” by Dr. William Davis
“Fix It” by Dr. Chauncey Crandall
“The Simple Heart Cure” by Dr. Chauncey Crandall
“Altered Genes, Twisted Truth” by Steven M. Druker
Are you confused by all the conflicting reports about the best foods for improved health? Would you really like to make better choices, but just aren't sure which direction is best? Is one of your goals to find a weight loss program that is easy to follow, doesn't rely on packaged meals and is affordable? Would you like to set the example for your children? In this short book, you'll understand why the Mediterranean diet plan is the most effective choice. You'll learn how to avoid or reverse the dramatic rise in chronic disease that is sweeping through so many nations. You'll have at your fingertips a comprehensive list of diverse food choices that will make meal preparation fun and will please the palates of your entire family. You'll also see some excellent recipes using some items off that amazing food list. I wrote this book because there was a need to cut through the advertising and get right to the facts. There was a need to explain the very direct links between processed food and rising numbers of heart disease, diabetes and dementia related conditions. And there was a need to offer an easy to follow diet regimen that would work for anyone. The chapters are very short. They get right to the point. You'll be given some advice from experts in their specific field. I've also included a suggested reading list with some excellent books. The journey to improved health, increased vitality, and the confidence that comes from knowing what to do next begins in the pages that follow. Please begin that journey with expectations of success. You will find it.