Mediterranean Lifestyle For Dummies E-Book

Amy Riolo

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Seitenzahl: 521

Beschreibung

Achieve optimal health and live longer with timeless advice from Mediterranean culture The Mediterranean lifestyle offers achievable and enjoyable opportunities for a longer, healthier, and happier life. By incorporating simple and fun habits into your daily life, you can enjoy these lasting benefits. In Mediterranean Lifestyle For Dummies, best-selling author, Mediterranean lifestyle ambassador, chef, and culinary expert Amy Riolo walks you through the basic lifestyle practices that have stood the test of time and will transform the way you eat, socialize, and experience life. You'll find practical ways to enjoy increased energy, better sleep, an improved attitude, and a revitalized social life. You'll learn to make a healthy, produce-based diet the centerpiece of a new approach to living that includes engaging with nature, making mealtimes sacred, and laughing at life every day. More than 30 delicious, simple, and authentic Mediterranean recipes from various countries in the region, this book shows you how to: * Benefit from ancient wisdom which has enabled people to survive and thrive well into their 90s for millennia * Adopt a food-friendly approach that makes cooking for yourself, friends, and family an opportunity for fun and memorable experiences * Organize your pantry and kitchen around Mediterranean principles so making simple, healthy foods becomes second nature * Make time for yourself, your family, and your friends by reconnecting with the outdoors, siestas, and communal meals The transformational opportunity found in this lifestyle guide is about more than improving your diet and losing a few pounds. It's about showing you how to find a happier and healthier you without resorting to fads, tricks, shortcuts, or diets that only last a few days. By revealing the often-overlooked cultural traditions and lifestyle components that have earned the Mediterranean Diet top ranking among the world's diets, this book will help you to achieve lasting and meaningful results, anytime and anywhere. Mediterranean Lifestyle For Dummies is for anyone who wants more flavor in their food, more wine in their glass, more friends at their table, and more life in their life.

Leseprobe

Mediterranean Lifestyle For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2022 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.

Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. Instant Pot is a registered trademark of Instant Brands, Inc. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHORS HAVE USED THEIR BEST EFFORTS IN PREPARING THIS WORK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES, WRITTEN SALES MATERIALS OR PROMOTIONAL STATEMENTS FOR THIS WORK. THE FACT THAT AN ORGANIZATION, WEBSITE, OR PRODUCT IS REFERRED TO IN THIS WORK AS A CITATION AND/OR POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE PUBLISHER AND AUTHORS ENDORSE THE INFORMATION OR SERVICES THE ORGANIZATION, WEBSITE, OR PRODUCT MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING PROFESSIONAL SERVICES. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR YOUR SITUATION. YOU SHOULD CONSULT WITH A SPECIALIST WHERE APPROPRIATE. FURTHER, READERS SHOULD BE AWARE THAT WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. NEITHER THE PUBLISHER NOR AUTHORS SHALL BE LIABLE FOR ANY LOSS OF PROFIT OR ANY OTHER COMMERCIAL DAMAGES, INCLUDING BUT NOT LIMITED TO SPECIAL, INCIDENTAL, CONSEQUENTIAL, OR OTHER DAMAGES.

For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax [phone]. For technical support, please visit https://hub.wiley.com/community/support/dummies.

Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com. For more information about Wiley products, visit www.wiley.com.

Library of Congress Control Number: 2021946525

ISBN 978-1-119-82222-6 (pbk); ISBN 978-1-119-82223-3 (ebk); ISBN 978-1-119-82224-0 (ebk)

Mediterranean Lifestyle For Dummies®

To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Mediterranean Lifestyle For Dummies Cheat Sheet” in the Search box.

Table of Contents

Cover

Title Page

Copyright

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part 1: Getting Started with the Mediterranean Lifestyle

Chapter 1: Defining the Mediterranean Lifestyle

Following a Road Map to a Health-Boosting Way of Life

Following the Mediterranean Lifestyle

Considering Culture

Preparing and Eating Delicious Food

Eyeing Authentic Mediterranean Recipes

Chapter 2: Living the Mediterranean Approach to Food

Understanding the Role That Food Plays in Culture

Celebrating Food in All Its Forms

Chapter 3: Looking Forward to a Long and Healthful Life

Seeing the Difference the Mediterranean Lifestyle Makes

What the Experts Have to Say

Chapter 4: Achieving the Mediterranean Lifestyle Abroad

Lifestyle Habits to Enjoy as Often as Possible

Small Habits with Big Payoffs

Part 2: Making the Mediterranean Lifestyle Work for You

Chapter 5: Making Meals a Priority

Seeing Mealtimes as Sacred

Making Communal Eating a Priority

Chapter 6: Laughing at Everyday Life

Laughing at Life: Looking at the Research

Bringing More Laughter into Your Daily Life

Chapter 7: Participating in Pleasurable Activity

Doing What You Love

Types of Physical Activity in the Mediterranean Lifestyle

Chapter 8: Engaging with Nature

Looking at the Research behind the Importance of Nature

Carving Out Time to Spend in Nature

Getting Enough Time in the Sun

Chapter 9: Setting Aside Time for Siestas

An Ancient Ritual with Modern Rewards: The Benefits of Napping

Incorporating More Naps into Your Life

Part 3: Adopting Healthful Cultural Attitudes

Chapter 10: Living Mediterranean-Style Daily

The ABCs of the Mediterranean Lifestyle

Getting a Mediterranean Lifestyle Checklist

An Overview of Mediterranean Cultures

Chapter 11: Seeing Food as a Metaphor for Life

Getting to Cook versus Having to Cook

Feasting versus Fasting in the Mediterranean Region

Ancient Traditions for Modern-Day Results

Part 4: Preparing and Eating Food with Pleasure

Chapter 12: Ancient Flavor Enhancers and Plant-Based Menus

Adding Flavor with Aromatics

Finding Plant-Based Menus

Cooking with the Seasons

Chapter 13: Planning Meals with the Mediterranean Diet Pyramid

Understanding the Mediterranean Diet Pyramid

Finding Daily Meal Examples from the Mediterranean

Reinventing Leftovers

Chapter 14: Stocking a Mediterranean-Style Kitchen

Filling Your Pantry with the Basics

Filling Your Fridge and Freezer

Pantry Cooking Formulas for Quick Meals

Chapter 15: Shopping for Food the Mediterranean Way

Bringing the Fun Back to Shopping for Food

Making a List, Checking It Twice

Part 5: Authentic Mediterranean Recipes for All Occasions

Chapter 16: What to Serve and When to Serve It

Diving into Authentic Mediterranean Meals

Exploring Mediterranean Menus

Repurposing Leftovers

Chapter 17: Breakfast

Starting Your Day the Sunny Mediterranean Way

Grabbing Breakfast on the Go

Enjoying a Leisurely Breakfast

Chapter 18: Small Plates and Snacks

From Tapas to Mezze and Beyond

Authentic Mediterranean Menus

Snacking in the Mediterranean

Chapter 19: Base Recipes and Main Courses

Base Recipes for Any Mediterranean Meal

Chapter 20: Fruit, Cheese, Nuts, and Desserts

What Traditional Mediterranean Desserts Really Look Like

Mediterranean Fruit, Nut, Cheese, and Dessert Recipes

Part 6: The Part of Tens

Chapter 21: Ten Easy Ways to Enjoy the Mediterranean Lifestyle Anywhere

Get Outdoors

Spend Time with Friends and Family

Eat with Friends and Family

Seek Out Hydrotherapy

Go Green

Make Something Meaningful

Spend Time Doing What You Love or Nothing at All

Embrace Culinary Medicine

Eat Plenty of Fresh Fruits and Vegetables

Make the Best Out of Any Situation

Chapter 22: Ten (or So) Creative Strategies for Communal Eating

First, Decide Who to Eat With

Review Your Schedule

Brainstorm

Join a Club

Host Theme Parties

Be a Lunch Buddy

Enjoy Virtual Meals

Volunteer

Commit to the One-Meal-a-Day Minimum

Chapter 23: Ten (or So) Fun Ways to Repurpose Food and Eliminate Waste

Make “Tutto Fa Brodo” a Way of Life

Make Soups and Stews

Use Leftover Food for Sandwiches, Panini, and Shawarma

Puree Leftover Vegetables

Make Omelets, Frittatas, and Tortillas

Toss It into Salads, Bowls, and Wraps

Make Your Own Croutons, Crostini, Bruschetta, and Tartines

Prepare Croquettes and Savory Cakes

Incorporate Leftovers in Pasta and Rice Dishes

Appendix A: Metric Conversion Guide

Index

About the Author

Supplemental Images

Connect with Dummies

End User License Agreement

List of Illustrations

Chapter 13

FIGURE 13-1: The Mediterranean Diet Pyramid.

Guide

Cover

Title Page

Copyright

Table of Contents

Begin Reading

Appendix A: Metric Conversion Guide

Index

About the Author

Pages

i

ii

1

2

3

4

5

7

8

9

10

11

12

13

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

45

46

47

48

49

50

51

52

53

54

55

57

58

59

60

61

62

63

65

66

67

68

69

71

72

73

74

75

76

77

78

79

81

82

83

84

85

86

87

88

89

90

91

92

93

94

95

96

97

99

100

101

102

103

104

105

106

107

108

109

110

111

112

113

114

115

116

117

119

120

121

122

123

124

125

126

127

128

129

130

131

133

134

135

136

137

138

139

140

141

142

143

144

145

146

147

148

149

150

151

152

153

154

155

156

157

159

160

161

162

163

164

165

166

167

168

169

170

171

172

173

174

175

176

177

178

179

181

182

183

184

185

186

187

188

189

190

191

192

193

194

195

196

197

198

199

200

201

202

203

204

205

207

208

209

210

211

212

213

214

215

216

217

218

219

220

221

222

223

224

225

226

227

228

229

230

231

232

233

234

235

236

237

238

239

240

241

242

243

244

245

246

247

248

249

251

252

253

254

255

256

257

258

259

260

261

262

263

264

265

266

267

268

269

270

271

272

273

274

275

276

277

278

279

281

282

283

284

285

286

287

288

289

291

292

293

294

295

296

297

298

299

300

301

302

303

304

305

306

307

308

309

Introduction

Our minds normally associate the word taste with food. But there is so much more that we “taste” and digest each day. Our thoughts, the sights and sounds around us, the words we hear, and what we touch. At any given moment, we’re inundated with either positive or negative things to focus on. After decades of focusing on the daily living styles of people in the Mediterranean region, I can honestly say that, in addition to the mouthwatering cuisine that each country has to offer, their lifestyle offers countless examples of “agreeable tastes,” which you can call upon to live with both pleasure and health in mind.

The Mediterranean diet is very popular in the United States, and authors and healthcare professionals are writing and speaking on the subject all the time, but what really matters — more than just the food alone — are the deep roots of each of the cultural practices and daily habits that are the reasons why the diet exists in the first place.

Much of the material currently available on the Mediterranean diet discusses it within the parameters of a typical American lifestyle, not a Mediterranean one. Many doctors and cookbook authors alike are simply telling people to follow an eating plan that uses Mediterranean ingredients within the constraints of a typical American schedule. For example, they often recommend eating an Italian frittata for breakfast, a wrap with hummus and maybe some Greek ingredients for lunch, and a sensible dinner with something like salmon as a main protein. Those options are nutritionally sound, but culturally speaking, they’re wrong. Italians eat frittata and eggs for dinner, not breakfast. Lunch is usually the biggest meal of the day in Mediterranean countries, so a simple wrap — while great on occasion — is not enough to provide the main sustenance in your day, nor does it do anything to truly celebrate the rich culinary traditions that the Mediterranean has to offer. Salmon is rich in omega-3s, but it’s not native to the Mediterranean, and it has nothing to do with what the many centenarians in Ikaria and Sardinia are having for dinner. There are many other types of seafood to be had. Meals in the region are also very produce-heavy and are based on vegetables with the protein added in, not the other way around. In other words, it’s not only what we eat but how, when, and why that matter.

With one out of every two American adults suffering from either diabetes or pre-diabetes and diet being the number-one killer in the United States, I’m well aware of a real need to present the Mediterranean diet not as graph chart with numbers of calories being counted, but as the true essence of the Greek word diata, which means lifestyle. If we truly want to live to a ripe old age while enjoying our lives with dignity and joy, we need to realize that it is possible and that we can do it from anywhere by embracing the traditions and customs that enable us to taste the goodness in all of life. Getting enough laughter, fresh air, sunshine, and sleep while cultivating a strong sense of community, familial ties, friendships, and support systems all work together to make the “diet” effective.

This book was created to reveal the often unspoken tenets of the Mediterranean lifestyle and the histories and philosophies of the cultures that created it, in order for you to benefit most from the Mediterranean diet. A simple eating plan, without true meaning and cultural context, can only go so far in terms of helping you to achieve your goals. When combined with other lifestyle practices, however, the Mediterranean diet can completely transform your life for the better and enable you to thrive not only at the table, but in life as well.

About This Book

Whether you’re new to the Mediterranean lifestyle, you’ve been following the Mediterranean diet for the past 20 years, or you come from a Mediterranean country, this book will change the way you think about what you eat and how you live.

The good news is that you don’t need to leave the comforts of your own home in order to benefit from this book. You don’t need to buy expensive equipment or do anything radical. With simple, enjoyable strategies, you’ll be able to improve not only your own life, but the lives of those around you as well.

The tips and techniques in this book can be used anywhere and are easy to implement. The recipes are delicious, authentic, and give you a wide variety of cultural inspiration to choose from. Some days are busier than others, so this book actually outlines how to fit cooking into your life. Most important, though, it discusses the deep-rooted misconceptions about cooking that have deprived us of one of life’s greatest pleasures. Whatever your interests, lifestyle, and tastes, you’ll find helpful ideas, effective plans of action, and tasty recipes that will make the Mediterranean lifestyle work for you!

This book is a reference, which means you don’t have to read it from beginning to end or commit it to memory. Instead, you can dip in and out of the book as needed to find the information you need. Use the table of contents and the index to find the subjects you’re looking for. If you’re short on time, you can skip sidebars (text in gray boxes) and anything marked with the Technical Stuff icon.

When it comes to the recipes, keep in mind the following:

All temperatures are Fahrenheit. For conversion to Celsius, see

Appendix A

.

Vegetarian recipes are marked with the tomato icon () in the Recipes In This Chapter and Recipes in This Book lists.

I call for extra-virgin olive oil in many of the recipes, and there is a big difference among the types of it on the market today. It’s important to choose one that has been recently pressed (within a year is best), has a low acidity rate, and has a high phenolic content. When you’re shopping, search for single-estate varieties (regardless of their countries of origin), which are traceable and can provide you with that information. Throughout the book I recommend my own Amy Riolo Selections brand of extra-virgin olive oil because I’ve been to the land where the olives are harvested, I know the producers, and I can personally vouch for its quality (as I can the quality of the award-winning Spanish Tierra Callada olive oil, which I also recommend). If you don’t have those brands on hand, any fresh, good-quality, extra-virgin olive oil will do. When you make the decision to consume a high-quality olive oil, even though it may cost a bit more, you reap many more nutritional and flavor benefits from it. Extra-virgin olive oil is considered to be not only the cooking fat of choice, but also preventive medicine and the cure to many ailments throughout the region — but if it isn’t good quality, it won’t have the same effects.

Many recipes in this book call for unrefined sea salt. Studies show that when salt is refined, the minerals that help us to metabolize sodium, such as magnesium and potassium, are stripped away. Those two nutrients are extremely beneficial to our bodies for many reasons, and many Americans fall short on their daily intake. Many supermarkets, natural food stores, and organic markets now sell unrefined sea salt for only a few dollars for a 26.5-ounce container. Look for varieties from the Mediterranean Sea, if possible, and read the label to see if it says “unrefined and minimally processed.” If you prefer not to buy unrefined sea salt, feel free to use your favorite type of salt, perhaps with a lighter hand, instead.

If your budget allows, use organic ingredients whenever possible. But no matter what, buy the best-quality ingredients you can, from as close to where you live as possible — and enjoy them to the fullest, just as people in the Mediterranean region do.

Finally, within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Foolish Assumptions

In writing this book, I made a few assumptions about you, the reader:

You’ve heard about the benefits of the Mediterranean lifestyle and you want to learn what the hype is about.

Maybe you’ve been to the Mediterranean and you want to be able to enjoy the sunny aspects of the lifestyle back home.

You may be following the Mediterranean diet but are looking for deeper, longer-lasting results.

If any of these describe you, you’ve come to the right book!

Icons Used in This Book

In the margins of this book, you’ll find icons meant to grab your attention and highlight key types of information. Here’s a guide to what the icons mean:

The Tip icon marks important information that can save you time and money or just make your life a little easier — at least when it comes to following the Mediterranean lifestyle!

You don’t have to commit this book to memory, and there won’t be a test on Friday, but sometimes I do tell you something so important you’ll want to remember it. When I do, I use the Remember icon.

You may encounter pitfalls along the way, and I point them out with the Warning icon, so you can deftly step around them and keep on keepin’ on.

Sometimes I get into the weeds on subjects, providing a bit more information than you need in order to understand the subject at hand. When I do I use the Technical Stuff icon. You can safely skip anything marked with this icon without missing anything critical to your understanding of the text.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. Be sure to check out the free online Cheat Sheet to find out why the Mediterranean lifestyle is good for you, understand how people in the Mediterranean region approach food, and more. To get the Cheat Sheet, simply go to www.dummies.com and type Mediterranean Lifestyle For Dummies Cheat Sheet in the Search box.

Where to Go from Here

It’s time to start planning your Mediterranean lifestyle! You can start anywhere you like, but I recommend beginning by perusing the table of contents to see all the subjects this book covers. You may be tempted to dive straight into Part 4, which covers food, but I recommend reading the earlier parts first. You need to know the history and philosophy of the Mediterranean lifestyle before expecting results from the diet alone. Spending time in nature, napping, engaging in pleasurable physical activity, doing what you love, and laughing at life should all be part of your routine. Then, when you’re beginning to experience some of the variety, richness, and meaning that the Mediterranean lifestyle adds to your life, you can start reading Part 4 and incorporating the food and diet aspects in your life.

Remember: A lifestyle doesn’t happen in a week. If you grew up in the Mediterranean region, you would spend at least 18 years witnessing and absorbing this lifestyle every day! If you’re able to understand, appreciate, and integrate one concept or one chapter every two weeks, for example, by this time next year, your life, and your health, will be totally transformed. If you have more time on your hands, and you want to experience a chapter a week, you’ll have those same results in six months. A chapter a day will have you living your best Mediterranean life in less than a month. The important thing to remember is that this isn’t a race — just by incorporating a few of these suggestions when it feels best to you, you’ll still get pleasant and positive payoffs. Besides, to rush into anything is not the Mediterranean way.

May this book create both pleasure and good health in your life every day. Enjoy!

Part 1

Getting Started with the Mediterranean Lifestyle

IN THIS PART …

Get an overview of the concepts, strategies, and recipes that will help you live the Mediterranean lifestyle.

Learn to live the Mediterranean approach to food.

Review specific scientific research and traditions that reveal how to live better and longer by following the Mediterranean lifestyle.

Enjoy the Mediterranean lifestyle no matter where you are in the world.

Chapter 1

Defining the Mediterranean Lifestyle

IN THIS CHAPTER

Reaping the health benefits of the Mediterranean lifestyle

Seeing why the Mediterranean lifestyle is good for you

Thinking beyond your own life to the culture

Getting joy from preparing and eating good food

Making real Mediterranean recipes

The Mediterranean lifestyle is a combination of daily living habits, customs, and traditions that have both short and long-term benefits for our health. A widely growing numbers of people are “following” the diet, but not all of them have achieved the health benefits they’re aiming for. Why? Because the Mediterranean diet they’re following doesn’t include the essential lifestyle components that are key to the Mediterranean way of life. The lifestyle factors are what set people up for success.

Following a Road Map to a Health-Boosting Way of Life

Food in the Mediterranean region is much more than just fuel for physical survival. In all the various cultures of the region, preparing and enjoying food is seen as one of life’s greatest pleasures. Many natives to the area view cuisine as a reason for socializing, an art form, an act of worship, a means of gift giving, a means of healing, and much more (see Chapter 2).

In the United States, dieters and other health-conscious eaters tend to think of food as a foe. But in the Mediterranean region, food is a friend. Understanding this key concept is at the core of having success with the diet and lifestyle. You must embrace quality food and all the amazing ways it nourishes you in order to reap the benefits of the Mediterranean lifestyle.

Many of the recipes and culinary combinations that are popular in the Mediterranean region aren’t there by accident. They were born out of millennia-old traditions in which they were considered sacred. Even ingredients that we take for granted nowadays, such as salt, lentils, and black pepper, were important forms of currency in antiquity. The Mediterranean way is to coax as much flavor, nutrition, good feelings, and healing properties as possible out of what they choose to eat.

Since the 1970s, scientists have been conducting research about the Mediterranean diet. Chapter 3 is full of research underlining the positive benefits to be had by following a Mediterranean lifestyle. It also includes expert testimonials by world-renowned doctors. If it’s proof you’re looking for, that chapter is for you.

You may already believe in the health benefits of the Mediterranean lifestyle but wonder how you can possibly see them in your own busy life, far away from the bright blue waters of the Mediterranean. The good news is, you can employ effective strategies to live your best life by making the Mediterranean lifestyle work for you no matter where you currently reside (see Chapter 4).

Following the Mediterranean Lifestyle

Diet and exercise alone won’t provide the lasting results and rewards that the Mediterranean lifestyle has to offer. One key to the Mediterranean way of life is to see mealtimes as sacred (see Chapter 5). Having planned and pleasurable mealtimes will set you up for psychological success, which in turn affects your hormone levels and metabolism.

Another part of the Mediterranean lifestyle is laughter. Taking yourself and your life lightly, feeling good on purpose, and developing positive coping methods for adversity are all secrets to success in the Mediterranean region. Chapter 6 explains how to add a little levity to your life.

Did you know that laughing actually heals by causing the diaphragm to rhythmically contract and release the muscles until all the tension you’ve been holding in your solar plexus diminishes? Sometimes people even begin to laugh nervously to relieve tension after hearing bad news or during an argument. No matter where you are in the world, laughing gives you another good reason to bond socially — we’re 30 percent more likely to laugh with other people than you are to laugh alone.

Finding a healthful activity — or two, or there, or four — that you can do daily will help keep you going strong well into old age. Walking vigorously for an hour a day is probably the most common form of exercise in the traditional Mediterranean lifestyle — but what is most important is that your entire body is moving and that you achieve sweat and rapid breathing for five to ten hours per week if you really want to see maximum results. Chapter 7 is full of advice about exercise and how to make it a beneficial part of your daily life.

Increased digestion, better immunity, improved mood, and reduced risk of illness are just a few of the benefits you have to look forward to by spending more time outdoors. According to one government estimate, the average American spends 90 percent of their life indoors. People in the Mediterranean, however, look for every excuse they can to be outside. Chapter 8 reveals ways to get more fresh air and explains why it’s so important.

Taking naps can help you eat less and achieve an optimal weight, reduce the risk of depression, improve your mood and alertness, perform better, improve concentration, and even remove creative blocks. According to science, not all naps are created equal, and many factors impact how helpful naps can be. It’s important to understand your body’s own needs when trying to determine the best type of nap for you. Chapter 9 explains why naps are good for you and how to get more of them.

Considering Culture

Regardless of which Mediterranean country you spend time in, you’ll recognize that daily life is a colorful mosaic of millennia-old cultural traditions, wisdom, and ingenuity, combined with modern conveniences and an ancient zest for life. Chapter 10 includes the ABCs of the Mediterranean lifestyle, a Mediterranean daily living checklist, and a brief cultural overview of each country in the region. Knowing simple yet effective strategies to call upon anytime to feel better will make the lifestyle a pleasure.

Many newcomers to the Mediterranean lifestyle are perplexed by the seemingly paradoxical tenets of some of the traditions practiced in the Mediterranean region. Many of the foods and ingredients are extremely healthful and nutrient-dense, but sugar-laden desserts like tiramisu and baklava leave some outsiders confused. When coupled with the large quantities served at feasts, it can sometimes seem like health is the last thing on the minds of people in the region, but that isn’t true.

Chapter 11 describes why both feasting (practiced a few days out of the year) and fasting (traditionally practiced for many more days than feasting) are important benchmarks of the Mediterranean lifestyle. It also discusses the physical and spiritual implications of fasting according to the three monotheistic faiths in the region — Christianity, Islam, and Judaism.

Preparing and Eating Delicious Food

One of the biggest secrets to the Mediterranean lifestyle is the pleasure people take in food long before they eat it. In the Mediterranean region, the act of preparing a meal is a ritualistic way of not only honoring traditions and passing down heritage, but also getting more enjoyment out of the meal itself. By enjoying the process of making menus, procuring foods, shopping, growing gardens, cooking, baking, canning, or preserving, you can ensure that you’re eating better-quality food while gaining meaningful insights and having fun.

Did you know that we eat less and digest food better just by smelling it 15 minutes prior to eating? Plus, our bodies get the same positive results when we hear our food described to us before consuming it. The sensory stimulation that our minds receive when smelling, touching, hearing about, and seeing food has as much of an impact on our bodies as tasting it does. Chapter 12 explains how you can take charge of your life by enjoying the act of preparing food. It also reveals how cooking with ancient flavor enhancers, such as herbs and aromatics, can add flavor and nutrients to your food without the fat, salt, and sugar.

In 1993, the nonprofit Oldways (www.oldwayspt.org) created the Mediterranean Diet Pyramid (see Chapter 13) in partnership with the Harvard School of Public Health and the World Health Organization as a healthier alternative to the USDA’s original food pyramid. According to the pyramid, plant-based foods should make up the largest part of our diet. Fish and seafood should be eaten often. Poultry, eggs, cheese, and yogurt are important parts of the diet that should be enjoyed in moderation. Meat and sweets are at the top of the pyramid because they should be eaten the least. Chapter 13 also includes portion sizes and eating plans, and explains how to get the most out of your meals.

A well-stocked pantry can set you up for home-cooking joy and success. Chapter 14 offers a practical guide on how to do it Mediterranean-style. Having nutritious ingredients on hand at home can save you time and money. I list the cereals, pastas, grains, beans, legumes, extra-virgin olive oil, condiments, flavor enhancers, baking ingredients, and canned and jarred goods you’ll want to have on hand to make cooking easier and more fun!

Chapter 15 explains how to be inspired to shop for the best food possible. Whether you’re shopping at farmers markets or supermarkets, or you subscribe to a community-supported agriculture (CSA), I’ve got you covered. I have tips for making shopping a fun activity, creating shopping lists, and meal planning.

Eyeing Authentic Mediterranean Recipes

If you’re new to the Mediterranean lifestyle, you may be overwhelmed, not knowing what to serve or when to serve it. Chapter 16 fills you in. You can find authentic Mediterranean meals, Mediterranean menus, and tips for repurposing leftovers.

Anyone embarking on the Mediterranean lifestyle needs to be able to plan menus, because there is a specific style that works in terms of flavor, seasonality, and health benefits.

When you’re ready to cook, Chapters 17 through 20 are where to turn. From breakfast to small plates to main dishes to desserts, you can find a variety of recipes to take you from morning to night.

It’s no mistake that I saved the recipes for last. Although you may be eager to dive in to cooking, diet is only one component of the Mediterranean lifestyle. It often gets the most play in the United States, but I recommend focusing on everything else first, and then turning to the delicious meals. They’ll be there waiting for you when you’re ready to enjoy them!

Chapter 2

Living the Mediterranean Approach to Food

IN THIS CHAPTER

Appreciating the connection between food and culture

Seeing how food is celebrated in the Mediterranean

Diet is important, but you’ll be able to get the long-lasting, optimal health results that come with the Mediterranean lifestyle when you take culture into consideration. My grandmothers taught me, just by the way they lived, that food is the foundation that our lives, communities, and cultures are built upon. Every culture in the world offers a special selection of foods that underline not only its climate and growing seasons, but also the hopes, values, and aspirations of its culture. I often see Mediterranean diet and lifestyle books and articles that are stripped down to recipes alone. But deprived of their rich influences and histories, the recipes themselves — especially the healthful ones — seem to lack luster, even for a cookbook author like me!

When you understand the role that food plays in various Mediterranean cultures, you can make better choices. These decisions will help you to plan your daily meals better and get more mental, physical, and spiritual satisfaction from them.

In the Mediterranean region, food is a friend, not a foe. If you’re interested in the Mediterranean lifestyle, understanding this key concept will set you up for success. In this chapter, I explain the concept so it sticks with you.

This chapter also reveals how food is viewed throughout the Mediterranean region — as sacred, as medicine, as charity, as diplomacy, and as philosophy and feeling. Appreciating and incorporating many of the unseen and often unexplained rituals that come into play each time certain foods are eaten can help people anywhere make more informed and fun choices. Adopting a meaningful belief about food and partaking in its customs can add life-enriching value to your daily life, which reinforces the nutritional components of your meals and has an even greater impact on your well-being. In this chapter, I explore the food and philosophical foundations of the Mediterranean lifestyle, how they came to be, and how you can reap the benefits of them anytime, anywhere.

Understanding the Role That Food Plays in Culture

In the 1950s, when American doctors first went to the Mediterranean region to do studies on the people and their habits, they went during the Lenten season. In the Southern Italian and Greek communities, particularly on the island of Crete, where the doctors conducted their research, the locals were fasting for Lent. Fasting means different things to different people throughout the region, especially in terms of eating and abstaining from food, but what the researchers came away with was skewed because of Lenten fasting. Unfortunately, they neglected to mention this subject in their reports.

In the Greek Orthodox tradition, for example, the faithful are vegan or vegetarian for 180 to 200 days of the year in order to observe religious fasts. During Lent the period of fasting means no meat, fish, or dairy (with the exception of Palm Sunday, when fish is permitted). On Saturdays and Sundays, wine and shellfish were traditionally permitted. During the pre-Christmas fasts, fish was permitted. The American researchers left Greece and wrote accounts about how you had to be a vegetarian or vegan in order to follow the Mediterranean diet, and that people enjoyed rich, long lives because they didn’t eat any dairy or meat. To this day, many Mediterranean diet proponents have become vegan or vegetarian for that very reason. You can lead a very healthful life this way, but meat and dairy year-round were never intended to be given up completely. They did it as a means to adhere to their faith and culture, as many people still do today.

What was not studied at the time, but is seen as extremely important today, is the psychological aspects of meaningful customs and forms of spirituality. If you don’t follow the Greek Orthodox faith, you can still benefit from this cultural aspect of the Mediterranean lifestyle by:

Believing in the meaning behind what you eat:

Think about the spiritual and psychological motivations for eating better.

Saving meat for special occasions and enjoying it when you do:

I can’t imagine a Greek holiday table without lamb, goat, and other meats present.

Eating dairy in moderation:

Unless you’re lactose intolerant, dairy can still be part of a healthy lifestyle.

Using extra-virgin olive oil as your main cooking and garnishing fat:

Entire categories of oil-based recipes are eaten in Greece and among Orthodox Christian communities during Lent.

Making the majority of your meals plant based:

Fruits, vegetables nuts, grains, herbs, spices, and olives are what you should enjoy the most.

Keeping in mind that the type of meat you eat matters:

Goat is much leaner than beef, for example, and lamb, ounce per ounce, offers many more nutrients than beef.

Trying to ensure that the meat and dairy you consume is ethically raised and feeds on quality nutrients:

You’re consuming what those animals consumed.

Enjoying sheep- and goat-based dairy whenever possible:

Sheep and goat dairy products offer additional nutrients and easier digestion than cow products.

In the following sections, I explain how food is seen as a friend in the Mediterranean region and how you can adopt a pro-food approach in your own life.

Seeing food as a friend

The idea of food as a committed, loyal friend and ally is a notion that is integral to enjoying the Mediterranean lifestyle. In the United States, I often hear people say things like, “I can’t even think about food — I’m on a diet” or “Just looking at that makes me fat.” Statements like these reinforce the notion that food is bad for us and that food makes us fat.

In my ancestral homeland of Calabria, Italy, there is a proverb that says soups are capable of doing seven things: satisfying hunger, quenching thirst, filling the stomach, cleaning the teeth, helping you to sleep, aiding with digestion, and putting color in the cheeks. And that’s just soup — imagine the proverbs they could make up about food in general!

The modern American apprehension around food (which should be reserved for unhealthful, processed foods) is hurting both our bodies and our psyches.

Food is essential for life. Food can cure us of many ailments and be used to keep our bodies, minds, and spirits healthy. No one gets fat or unhealthy because of food, yet one of the easiest ways to get fat is by not using food properly and not following a healthful lifestyle. The biggest enemy to the tenets of the Mediterranean diet and lifestyle is the expression “You should eat to live and not the other way around.” Historically and traditionally, people in the Mediterranean region have always enjoyed the pleasures of the table. Even fasting times can be considered joyful and not forced abstinence. Dining well, breaking bread with loved ones, has always been the ultimate expression of the good life and a goal to aspire to. Instead of shaming this type of mentality, you can embrace it and experience enhanced well-being.

Adopting a pro-food approach

Why is so much importance placed on eating in the Mediterranean region? Well, eating is something that everyone — no matter their socioeconomic class, religion, occupation, education, or income — has the privilege or burden (depending upon your point of view) of doing every day. If you view eating as a privilege, you have the opportunity to enjoy eating every day. No matter what’s going on in the world or how long your to-do list, the laws of nature give you an occasion to stop, nourish yourself, and enjoy yourself in the process. Whether you visit the westernmost areas of Southern France, the North African coast, or the Levant (the Eastern Mediterranean), you’ll find that individual people and the particular cultures at large place a premium on food.

From a psychological standpoint, taking pleasure in things that we have to do anyway makes more sense than waiting for opportunities that come much less frequently to be happy. There is no reason why we need to wait for Thanksgiving to give thanks and enjoy great food. With the incentive to live better lives, we can inject a little appreciation into our daily meals.

When you’re appreciative, it greatly enhances your emotional well-being. As you give thanks for food, you digest it better and absorb more of its nutrients. You don’t need to have grown up in Spain, Italy, or Greece to reap the benefits of this mentality. Simply eating in a relaxed atmosphere and chewing thoroughly have big payoffs.

If you catch yourself thinking that “food is bad,” here are some quick tips that will help you transform your negative thoughts into ones that will help you thrive:

Think about your favorite foods. Notice what you love about them. What do they provide for you? Be grateful for that.

Notice which foods help you feel your best. Are there foods that you truly feel good about eating?

Give thanks, sincerely, not only for having food, but also for the ability to grow, buy, and make it.

Appreciate the amount of choices that you have when it comes to eating.

Begin exploring the health benefits of various foods (especially those that you think you need the most).

Reminisce about happy times around the table.

One way you can transform your negative beliefs about food is to make meals as enjoyable as possible. It doesn’t matter whether you’re eating alone or in a crowd. It also doesn’t matter whether you’re eating a simple potato or a multi-course meal. Celebrating food helps you to make better food choices, enjoy it more, create daily pockets of happiness in your life, and enjoy a wider variety of foods, which leads to more nutritional benefits.

In order to deconstruct the task of making meals enjoyable, ask yourself the following:

What do you like to eat the most?

Who do you like to eat with?

When do you like to eat?

How do you like to eat?

Where do you like to eat?

Write down your answers. Set down the list and go about your life. The next day, take a few moments to go back and look at what you wrote. Carefully ponder everything you wrote and how great it makes you feel:

Make note of which foods are good for you and which foods are not.

Of the foods that you love that are

not

good for you, vow to eat those only on occasion — once a week, for example, in a small portion, or once a month as a splurge. Of the foods that you like the most that

are

good for you, make a conscious effort to buy more of them, cook more with them, and enjoy them more often, maybe by discovering additional ways of preparing and eating them.

Make note of who you enjoy eating with.

If you can, arrange to eat with those people more often. If you can’t experience meals with them physically, try having video chats with those people while eating. At a bare minimum, you can always imagine yourself in situations that you enjoy. Scientific research shows that simply by

envisioning

ourselves in certain situations, our bodies often respond as though we actually are in those situations, and we’ll still experience health-boosting benefits.

Make note of when you like to eat.

By choosing times that suit your body and schedule the best, you’ll gain more out of the meal experience than if it’s forced upon us.

Make note of how you like to eat.

Some people prefer eating in a formal setting, and others like to eat on a blanket on the ground. Go for whatever makes

you

happy at that time, and really milk it for what it’s worth. If you’re sitting outside, enjoy the nature. If you’re at a formal table, set the table in a way that you find to be the most attractive and pleasing.

Make note of where you like to eat.

This information will help you to celebrate your food more effectively. Maybe it’s a favorite table in a neighborhood cafe, a picnic spot, or a room in your home. Eating in places you like will enhance not only the experience, but also your digestion.

Celebrating Food in All Its Forms

In the Mediterranean, food is celebrated in a variety of ways, as it has been historically. In this section, I explore the sacred aspects of food in the region, how food is used to heal the body, ways in which food is considered as charity and diplomacy, as well as the philosophy behind food. I highlight ancient festivals and modern festivals and their relevance to the daily eating habits of people in the region.

Ancient pagan beliefs along with each of the three monotheistic faiths (Christianity, Islam, and Judaism), and the doctrines and religious calendars they follow, each play a significant role in the various cultures in the Mediterranean region. What may look like a simple round loaf of bread by modern standards may have had deep significance as an offering many years ago. Even mundane, more readily available daily types of bread are greatly appreciated, and adopting an attitude of gratitude plays a key role in healthful eating. Using food to heal the mind, body, and spirit is also an ancient practice that’s becoming increasingly popular and helps people to celebrate food in modern times.

Food is sacred

The origins of regional Mediterranean cooking has its roots in pre-Christian times when sagre (ancient agricultural festivals, literally “sacred”) were held in honor of various harvests in the Roman territories. The pagan gods were worshipped for abundant crops, and communities came together to prepare as many different recipes of the particular produce being honored as they could.

Fast-forward more than 2,000 years, and sagre are still held in Italy for various types of harvests and foods. There are festivals for as many types of traditional foods and crops as you can imagine! Everything from garlic, asparagus, and artichokes to polenta, risotto, honey, and chestnuts are celebrated at these popular community festivals. During the sagre, people congregate annually, usually in a particular piazza, to kick off the festivities. Vendors set up tables selling their culinary creations and local products. There are games for the children and contests for the adults. Sometimes famous chefs and celebrities are called upon to bring attention to the events. But most important, from a culinary and nutritional perspective, the sagre provide inspiration. Sampling fresh produce and products prepared in so many delicious ways makes it easier for people to add them into their menus at home. This, in turn, helps them to get the recommended daily amount of fruits and vegetables while enjoying themselves in the process.

In addition to the scores of festivals in Italy, other Mediterranean countries have harvest festivals as well. Some of the most well-known ones include the Egyptian date festival in the Siwa Oasis. Each June in Morocco, the city of Sefrou celebrates nature and beauty symbolized by the cherry fruit and that year’s newly chosen Cherry Queen. The Sefrou Cherry Festival draws tourists from the whole nation and is on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity. Greece hosts many wide-reaching and well-organized food festivals like Italy. Some of the most popular are the Aegina Pistachio Festival in late summer, the Pomegranate Festival in October, and the Pan Hellenic Feta and Pan Hellenic Mushroom Festivals in the fall.

One of the main reasons that food was viewed as sacred was because it was a form of currency in ancient times. In Ancient Egypt for example, lentils, wheat, and spices were all worth their weight in gold. Many of the Mediterranean’s most splendid cities, such as Istanbul, Venice, and Cairo, were beautified by the spice trade. For these reasons, food has always been considered more than just “fuel for the body” in the region.

In Ancient Egypt, the Nile would flood twice a year, providing natural irrigation for the empire’s precious crops. For that reason, huge celebrations took place honoring the rising of the river. To give thanks to what the Ancient Egyptians saw as a Nile god named Hapi, they would place on the Nile a roll of papyrus containing a prayer. Osiri was the name of the agrarian god who was cast into the Nile and returned to life. The Ancient Egyptians drew a parallel between Osiri’s resurrection and the growth of wheat that was sown into the ground previously flooded by the Nile. The Ancient Egyptians also made offerings of fruits, vegetables, and flowers to show their appreciation for the Nile’s rising. Dancing and singing would take place all night long, and people would drink water from the Nile.

The Egyptian love of food was even transported into the afterlife. Amulets of the son of the god Horus, named Duamutef, were created to protect the stomach of the deceased in the afterlife. From 1550 to 1070 BCE, special faience (earthenware) bowls were created to offer food to the Goddess Hathor, who was believed to nourish and protect the dead. The Egyptian museum in Cairo displays “food mummies” of poultry and meat, which were preserved with salt and natron (a local, indigenous soda from Lake Natron) and placed in tombs to nourish the dead.

When Christianity was introduced in Egypt via the preaching of Saint Mark in approximately 40 CE, the celebration of ancient festivals was discouraged by religious officials who viewed the pagan worship as a threat to the church. The festivals were forgotten about for centuries or were incorporated into the teachings of the monotheistic faiths.

Today, Judaism, Christianity, and Islam are the predominant religions in the Mediterranean region. Spirituality is viewed both as an important cultural component of each country and as a source of personal strength for its inhabitants. Many of the philosophical attitudes surrounding food stem from various religious beliefs. Natural, food-based remedies are inspired by each of the religions and followed in popular cultural. Fasting (see Chapter 11) is another spiritual concept that has a huge factor in the effectiveness of the Mediterranean lifestyle. What is eaten on holidays is extremely symbolic and representative of faith in each Mediterranean country. Sometimes, different religions eat the same foods on different occasions for various reasons.

Understanding the religious significance behind what we eat enables us to appreciate food at a deeper level and understand its role in our daily meal patterns. Egyptian falafel, for example, is a popular street food made of ground fava beans with plenty of herbs, garlic, and onions. The ingredients are among the cheapest around, and the readily available and inexpensive food is sometimes underappreciated. When I learned that the food was developed by early Coptic Christians as an alternative to meat for Lent, however, I had a whole new appreciation for it!

Further research on the subject led me to an entire volume of delicious and satisfying recipes designed specifically for Lent, a period when Orthodox Christians are vegan. Greece, Ethiopia, and other Orthodox communities in the world have special fasting dishes as well. Hailing from cultures where a premium is placed on meat and flavor, these vegan dishes are worth writing home about. I always recommend them to my vegan and vegetarian friends because they enable you to enjoy scrumptious food without meat or dairy, just has been done for centuries. The falafel is just one small example of these foods, but there are many more stories like this to share. When you learn the stories behind healthful foods, they become more appealing.

Honey, garlic, black seed, spices, herbs, and certain recipes are inspired by the religious texts. The main holy books in Mediterranean countries —the Torah, the New Testament, and the Koran — all mention foods, as well as their symbolism and health benefits. In Sunni Islam, for example, there is a collection of sayings and actions by the Prophet Mohammed called Hadith, which are followed by the faithful. The Hadith offer additional recommendations for how and when to dine healthfully, as well as what to eat (see Part 4).

Regardless of your personal spiritual beliefs, adding these beneficial elements into the diet and understanding their relevance is beneficial to both the psyche and the body.

Here are some tips for incorporating the sacred aspect of food in your daily life:

Determine whether there are any healthful foods or recipes that are special to you for significant reasons, and incorporate them into your life as much as possible.

Spend some time researching the health benefits of your favorite ingredients, and find ways to enjoy more of them.

If you’re prone to or experiencing a particular ailment, find out which herb, spice, or ingredient is most beneficial to healing the condition and eat more of it.

Infuse your daily life with more meaningful foods in whatever way gives you the most pleasure.

Incorporating these concepts will add Mediterranean-style meaning to your meals and help the foods you eat to sooth your psyche, as well as satisfy your palate.

Food is medicine

Foods have been used to heal the body for millennia, but modern culture doesn’t always take advantage of food’s healing properties. Diet is the number-one killer in the United States, and many people are looking for new ways to not only heal themselves, but also prevent illness, while enjoying their food at the same time. Culinary medicine (the combination of the art of cooking and eating with science, nutrition, and medicine) is gaining increasing popularity all around the world. It’s greatly needed, especially in the United States, where poor diet and physical activity combined are the leading cause of death.

Culinary medicine and the Mediterranean region go hand in hand. Hippocrates used to prescribe foods such as olive oil to cure gastritis and ulcers. Although modern medicine is readily available and used in the region today, most people automatically start looking for foods to cure and prevent illness before they even think about medicine. For example, if you happen to be in Lebanon, and you have a cough or congestion, you’ll be served zait wa zaatar (olive oil and a dried spice mixture made up of wild thyme). Thyme has been scientifically proven to be an excellent cough suppressant (a chemical derivative of it is used as an ingredient in modern cough syrups), and good-quality olive oil helps to increase the absorption and potency of thyme while also adding powerful antioxidant and anti-inflammatory benefits to the mix. Many Italians eat fennel after a large meal or drink fennel-infused digestifs to help with digestion. In Egypt, you may be served anise tea to help you sleep or a hibiscus-infused drink to lower blood pressure.

Each natural food has a specific nutritional benefit; when the food is eaten properly, it can help prevent and cure disease. Powerful nutrients in many foods can help not only the body, but the mind and spirit. Mediterranean regional cooking is full of what I like to call “eat me first” foods — broccoli and dark leafy greens like purslane, dandelion greens, Swiss chard, kale, collards, and spinach along with fresh fish, for example, combined with other nutrient-dense plant-based ingredients. Eating a steady diet of these types of foods (also referred to as those coming from the “gardens of longevity”) will help to ensure that, from a consumption standpoint, you’re maximizing your nutrition. Overall, the traditional Mediterranean diet (the food that was being consumed on a daily basis in pre-1960 Greece and surrounding countries) is beneficial to optimal mental, physical, and spiritual health. The Mediterranean diet itself has been shown to help the mind, brain, and mood.

Whether you’re dealing with or you want to prevent depression, anxiety, memory loss, or brain injuries, foods that have an anti-inflammatory effect can be very helpful. The bioactive nutrients in broccoli, for example, can switch on DNA to activate the powerful antioxidants, detoxify enzymes, and other compounds needed to create powerful changes in well-being. Foods rich in omega-3s such as sardines, salmon, eggs, flaxseed, purslane, and walnuts, are all powerful brain health boosters. The antioxidants in extra-virgin olive oil reduce the risk of dementia, clear away brain toxins, and reduce plaque formation in the brain and arteries.

Health can be greatly improved by following the Mediterranean diet in general. But culinary medicine goes a few steps beyond “good for you” food to ensure that you’re eating the best foods that your body needs, giving you the most nutritional bang for your buck.

That said, there are specific foods that contain certain nutrients that our bodies need at certain times. Understanding the needs of our individual bodies at various times can be extremely beneficial in determining our culinary medicine needs. Someone who is dealing with a particular illness, for example, can eat certain foods to help them to transform their illness.