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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
Rachel Berman , RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of Mediterranean Diet Cookbook For Dummies , share this philosophy and are contributors to this book.