{"product_id":"mediterranean-lifestyle-for-dummies-isbn-9781119822226","title":"Mediterranean Lifestyle For Dummies","description":"\u003cp\u003e\u003cb\u003eAchieve optimal health and live longer with timeless advice from Mediterranean culture\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe 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 \u003ci\u003eMediterranean Lifestyle For Dummies\u003c\/i\u003e, 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.\u003c\/p\u003e \u003cp\u003eYou’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.\u003c\/p\u003e \u003cp\u003eMore than 30 delicious, simple, and authentic Mediterranean recipes from various countries in the region, this book shows you how to:\u003c\/p\u003e \u003cul\u003e \u003cli\u003eBenefit from ancient wisdom which has enabled people to survive and thrive well into their 90s for millennia\u003c\/li\u003e \u003cli\u003eAdopt a food-friendly approach that makes cooking for yourself, friends, and family an opportunity for fun and memorable experiences\u003c\/li\u003e \u003cli\u003eOrganize your pantry and kitchen around Mediterranean principles so making simple, healthy foods becomes second nature\u003c\/li\u003e \u003cli\u003eMake time for yourself, your family, and your friends by reconnecting with the outdoors, siestas, and communal meals\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eThe 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.  \u003ci\u003eMediterranean Lifestyle For Dummies\u003c\/i\u003e 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.\u003c\/p\u003e \u003cp\u003eIntroduction 1\u003c\/p\u003e \u003cp\u003eAbout This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 4\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 4\u003c\/p\u003e \u003cp\u003eBeyond the Book 5\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 5\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Getting Started with the Mediterranean Lifestyle 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Defining the Mediterranean Lifestyle\u003c\/b\u003e\u003cb\u003e 9\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFollowing a Road Map to a Health-Boosting Way of Life 9\u003c\/p\u003e \u003cp\u003eFollowing the Mediterranean Lifestyle 10\u003c\/p\u003e \u003cp\u003eConsidering Culture 11\u003c\/p\u003e \u003cp\u003ePreparing and Eating Delicious Food 12\u003c\/p\u003e \u003cp\u003eEyeing Authentic Mediterranean Recipes 13\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Living the Mediterranean Approach to Food\u003c\/b\u003e\u003cb\u003e 15\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the Role That Food Plays in Culture 16\u003c\/p\u003e \u003cp\u003eSeeing food as a friend 17\u003c\/p\u003e \u003cp\u003eAdopting a pro-food approach 18\u003c\/p\u003e \u003cp\u003eCelebrating Food in All Its Forms 20\u003c\/p\u003e \u003cp\u003eFood is sacred 20\u003c\/p\u003e \u003cp\u003eFood is medicine 23\u003c\/p\u003e \u003cp\u003eFood is charity 27\u003c\/p\u003e \u003cp\u003eFood is diplomacy 28\u003c\/p\u003e \u003cp\u003eFood is philosophy and feeling 32\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Looking Forward to a Long and Healthful Life\u003c\/b\u003e\u003cb\u003e 35\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSeeing the Difference the Mediterranean Lifestyle Makes 35\u003c\/p\u003e \u003cp\u003eImproving your health and preventing disease 36\u003c\/p\u003e \u003cp\u003eLiving longer and better 37\u003c\/p\u003e \u003cp\u003eWhat the Experts Have to Say 38\u003c\/p\u003e \u003cp\u003eHistorical studies on the Mediterranean lifestyle 39\u003c\/p\u003e \u003cp\u003eModern research 40\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Achieving the Mediterranean Lifestyle Abroad\u003c\/b\u003e\u003cb\u003e 43\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLifestyle Habits to Enjoy as Often as Possible 44\u003c\/p\u003e \u003cp\u003ePracticing gratitude 44\u003c\/p\u003e \u003cp\u003eEnjoying meals and physical activity with others 47\u003c\/p\u003e \u003cp\u003eTaking life and yourself lightly 48\u003c\/p\u003e \u003cp\u003eSmall Habits with Big Payoffs 50\u003c\/p\u003e \u003cp\u003eEating as close to home as possible 50\u003c\/p\u003e \u003cp\u003eMusic and dancing 51\u003c\/p\u003e \u003cp\u003eWater, steam, and relaxation 53\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: Making the Mediterranean Lifestyle Work for You 57\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Making Meals a Priority\u003c\/b\u003e\u003cb\u003e 59\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSeeing Mealtimes as Sacred 59\u003c\/p\u003e \u003cp\u003eMaking Communal Eating a Priority 61\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Laughing at Everyday Life\u003c\/b\u003e\u003cb\u003e 65\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLaughing at Life: Looking at the Research 66\u003c\/p\u003e \u003cp\u003eBringing More Laughter into Your Daily Life 67\u003c\/p\u003e \u003cp\u003eLooking for things to laugh at 67\u003c\/p\u003e \u003cp\u003eLooking for excuses to feel good 68\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Participating in Pleasurable Activity\u003c\/b\u003e\u003cb\u003e 71\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDoing What You Love 71\u003c\/p\u003e \u003cp\u003eThe joy of cooking 72\u003c\/p\u003e \u003cp\u003eThe pleasure principle 73\u003c\/p\u003e \u003cp\u003eHobbies and a sense of purpose 75\u003c\/p\u003e \u003cp\u003eTypes of Physical Activity in the Mediterranean Lifestyle 77\u003c\/p\u003e \u003cp\u003eStaying fit without the gym 78\u003c\/p\u003e \u003cp\u003eAdopting a DIY attitude 78\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Engaging with Nature\u003c\/b\u003e\u003cb\u003e 81\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLooking at the Research behind the Importance of Nature 81\u003c\/p\u003e \u003cp\u003eCarving Out Time to Spend in Nature 83\u003c\/p\u003e \u003cp\u003eGetting Enough Time in the Sun 84\u003c\/p\u003e \u003cp\u003eWhat the research says about sunlight 86\u003c\/p\u003e \u003cp\u003eThe truth about vitamin D 88\u003c\/p\u003e \u003cp\u003eEasy ways to get more of “the sun vitamin” 89\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Setting Aside Time for Siestas\u003c\/b\u003e\u003cb\u003e 91\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAn Ancient Ritual with Modern Rewards: The Benefits of Napping 92\u003c\/p\u003e \u003cp\u003eIncreasing alertness and productivity 92\u003c\/p\u003e \u003cp\u003eIncreasing libido 93\u003c\/p\u003e \u003cp\u003eBalancing hormones 93\u003c\/p\u003e \u003cp\u003eAvoiding the afternoon slumps 93\u003c\/p\u003e \u003cp\u003eImproving overall sleep time in older adults 94\u003c\/p\u003e \u003cp\u003eReducing the risk of a cardiovascular event 94\u003c\/p\u003e \u003cp\u003eLosing weight 95\u003c\/p\u003e \u003cp\u003eIncorporating More Naps into Your Life 95\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: Adopting Healthful Cultural Attitudes 99\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Living Mediterranean-Style Daily\u003c\/b\u003e\u003cb\u003e 101\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe ABCs of the Mediterranean Lifestyle 102\u003c\/p\u003e \u003cp\u003eGetting a Mediterranean Lifestyle Checklist 103\u003c\/p\u003e \u003cp\u003eAn Overview of Mediterranean Cultures 108\u003c\/p\u003e \u003cp\u003eAlbania 108\u003c\/p\u003e \u003cp\u003eAlgeria 109\u003c\/p\u003e \u003cp\u003eBosnia and Herzegovina 109\u003c\/p\u003e \u003cp\u003eCroatia 109\u003c\/p\u003e \u003cp\u003eCyprus 109\u003c\/p\u003e \u003cp\u003eEgypt 110\u003c\/p\u003e \u003cp\u003eFrance 110\u003c\/p\u003e \u003cp\u003eGreece 110\u003c\/p\u003e \u003cp\u003eIsrael 111\u003c\/p\u003e \u003cp\u003eItaly 111\u003c\/p\u003e \u003cp\u003eLebanon 112\u003c\/p\u003e \u003cp\u003eLibya 112\u003c\/p\u003e \u003cp\u003eMalta 113\u003c\/p\u003e \u003cp\u003eMonaco 113\u003c\/p\u003e \u003cp\u003eMontenegro 113\u003c\/p\u003e \u003cp\u003eMorocco 113\u003c\/p\u003e \u003cp\u003eSlovenia 114\u003c\/p\u003e \u003cp\u003eSpain 114\u003c\/p\u003e \u003cp\u003eSyria 115\u003c\/p\u003e \u003cp\u003eTunisia 115\u003c\/p\u003e \u003cp\u003eTurkey 116\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Seeing Food as a Metaphor for Life\u003c\/b\u003e\u003cb\u003e 119\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting to Cook versus Having to Cook 120\u003c\/p\u003e \u003cp\u003eFinding inspiration 121\u003c\/p\u003e \u003cp\u003eFitting cooking into your life 122\u003c\/p\u003e \u003cp\u003eFeasting versus Fasting in the Mediterranean Region 125\u003c\/p\u003e \u003cp\u003eWhy feasts matter 126\u003c\/p\u003e \u003cp\u003eFasting: An ancient ritual with modern appeal 127\u003c\/p\u003e \u003cp\u003eAncient Traditions for Modern-Day Results 129\u003c\/p\u003e \u003cp\u003eThe art of DIY 130\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Preparing and Eating Food with Pleasure 133\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Ancient Flavor Enhancers and Plant-Based Menus\u003c\/b\u003e\u003cb\u003e 135\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAdding Flavor with Aromatics 135\u003c\/p\u003e \u003cp\u003eWhy flavor matters 136\u003c\/p\u003e \u003cp\u003eHow to use aromatics in your dishes 138\u003c\/p\u003e \u003cp\u003eFinding Plant-Based Menus 141\u003c\/p\u003e \u003cp\u003eMaking traditional Mediterranean menus 142\u003c\/p\u003e \u003cp\u003ePutting produce front and center 143\u003c\/p\u003e \u003cp\u003eCooking with the Seasons 144\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Planning Meals with the Mediterranean Diet Pyramid\u003c\/b\u003e\u003cb\u003e 147\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the Mediterranean Diet Pyramid 147\u003c\/p\u003e \u003cp\u003eWhat each tier represents 149\u003c\/p\u003e \u003cp\u003eHow to use the pyramid 150\u003c\/p\u003e \u003cp\u003eFinding Daily Meal Examples from the Mediterranean 154\u003c\/p\u003e \u003cp\u003eReinventing Leftovers 156\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Stocking a Mediterranean-Style Kitchen\u003c\/b\u003e\u003cb\u003e 159\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFilling Your Pantry with the Basics 160\u003c\/p\u003e \u003cp\u003eCereals, pastas, and grains 160\u003c\/p\u003e \u003cp\u003eBeans and legumes 162\u003c\/p\u003e \u003cp\u003eExtra-virgin olive oil 163\u003c\/p\u003e \u003cp\u003eCondiments and flavor enhancers 166\u003c\/p\u003e \u003cp\u003eBaking ingredients 167\u003c\/p\u003e \u003cp\u003eCanned and jarred goods 169\u003c\/p\u003e \u003cp\u003eFilling Your Fridge and Freezer 170\u003c\/p\u003e \u003cp\u003eFresh foods to have on hand 170\u003c\/p\u003e \u003cp\u003eThe freezer: The modern pantry 170\u003c\/p\u003e \u003cp\u003ePantry Cooking Formulas for Quick Meals 171\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Shopping for Food the Mediterranean Way\u003c\/b\u003e\u003cb\u003e 173\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBringing the Fun Back to Shopping for Food 173\u003c\/p\u003e \u003cp\u003eLetting inspiration be your guide 174\u003c\/p\u003e \u003cp\u003eLooking for fun in all the right places 176\u003c\/p\u003e \u003cp\u003eMaking a List, Checking It Twice 178\u003c\/p\u003e \u003cp\u003ePractical tips for meal planning 179\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: Authentic Mediterranean Recipes for All Occasions 181\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: What to Serve and When to Serve It\u003c\/b\u003e\u003cb\u003e 183\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDiving into Authentic Mediterranean Meals 183\u003c\/p\u003e \u003cp\u003eExploring Mediterranean Menus 184\u003c\/p\u003e \u003cp\u003eRepurposing Leftovers 186\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Breakfast\u003c\/b\u003e\u003cb\u003e 189\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eStarting Your Day the Sunny Mediterranean Way 189\u003c\/p\u003e \u003cp\u003eWhat breakfast looks like throughout the Mediterranean 190\u003c\/p\u003e \u003cp\u003eWhat makes a “good” breakfast 193\u003c\/p\u003e \u003cp\u003eGrabbing Breakfast on the Go 194\u003c\/p\u003e \u003cp\u003eEnjoying a Leisurely Breakfast 194\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Small Plates and Snacks\u003c\/b\u003e\u003cb\u003e 207\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFrom Tapas to Mezze and Beyond 207\u003c\/p\u003e \u003cp\u003eAuthentic Mediterranean Menus 210\u003c\/p\u003e \u003cp\u003eSnacking in the Mediterranean 228\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Base Recipes and Main Courses\u003c\/b\u003e\u003cb\u003e 229\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBase Recipes for Any Mediterranean Meal 229\u003c\/p\u003e \u003cp\u003eMediterranean Main Courses 238\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Fruit, Cheese, Nuts, and Desserts\u003c\/b\u003e\u003cb\u003e 251\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWhat Traditional Mediterranean Desserts Really Look Like 252\u003c\/p\u003e \u003cp\u003eEveryday versus holidays 253\u003c\/p\u003e \u003cp\u003eCultural attitudes behind desserts 253\u003c\/p\u003e \u003cp\u003eMediterranean Fruit, Nut, Cheese, and Dessert Recipes 254\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 6: The Part of Tens 263\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Ten Easy Ways to Enjoy the Mediterranean Lifestyle Anywhere\u003c\/b\u003e\u003cb\u003e 265\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGet Outdoors 266\u003c\/p\u003e \u003cp\u003eSpend Time with Friends and Family 267\u003c\/p\u003e \u003cp\u003eEat with Friends and Family 268\u003c\/p\u003e \u003cp\u003eSeek Out Hydrotherapy 269\u003c\/p\u003e \u003cp\u003eGo Green 269\u003c\/p\u003e \u003cp\u003eMake Something Meaningful 270\u003c\/p\u003e \u003cp\u003eSpend Time Doing What You Love or Nothing at All 271\u003c\/p\u003e \u003cp\u003eEmbrace Culinary Medicine 272\u003c\/p\u003e \u003cp\u003eEat Plenty of Fresh Fruits and Vegetables 273\u003c\/p\u003e \u003cp\u003eMake the Best Out of Any Situation 273\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Ten (or So) Creative Strategies for Communal Eating\u003c\/b\u003e\u003cb\u003e 275\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFirst, Decide Who to Eat With 276\u003c\/p\u003e \u003cp\u003eReview Your Schedule 276\u003c\/p\u003e \u003cp\u003eBrainstorm 276\u003c\/p\u003e \u003cp\u003eJoin a Club 277\u003c\/p\u003e \u003cp\u003eHost Theme Parties 278\u003c\/p\u003e \u003cp\u003eBe a Lunch Buddy 278\u003c\/p\u003e \u003cp\u003eEnjoy Virtual Meals 279\u003c\/p\u003e \u003cp\u003eVolunteer 279\u003c\/p\u003e \u003cp\u003eCommit to the One-Meal-a-Day Minimum 279\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23: Ten (or So) Fun Ways to Repurpose Food and Eliminate Waste\u003c\/b\u003e\u003cb\u003e 281\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMake “Tutto Fa Brodo” a Way of Life 282\u003c\/p\u003e \u003cp\u003eMake Soups and Stews 282\u003c\/p\u003e \u003cp\u003eUse Leftover Food for Sandwiches, Panini, and Shawarma 282\u003c\/p\u003e \u003cp\u003ePuree Leftover Vegetables 283\u003c\/p\u003e \u003cp\u003eMake Omelets, Frittatas, and Tortillas 283\u003c\/p\u003e \u003cp\u003eToss It into Salads, Bowls, and Wraps 284\u003c\/p\u003e \u003cp\u003eMake Your Own Croutons, Crostini, Bruschetta, and Tartines 284\u003c\/p\u003e \u003cp\u003ePrepare Croquettes and Savory Cakes 285\u003c\/p\u003e \u003cp\u003eIncorporate Leftovers in Pasta and Rice Dishes 285\u003c\/p\u003e \u003cp\u003eAppendix A: Metric Conversion Guide 287\u003c\/p\u003e \u003cp\u003eIndex 291\u003c\/p\u003e \u003cp\u003e\u003cb\u003eAmy Riolo\u003c\/b\u003e is an award-winning and bestselling author, chef, TV personality, and educator. She is one of the world’s foremost authorities on culinary culture and the Mediterranean diet and lifestyle in particular.\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eDiscover the secrets to a long, happy life!\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLiving the Mediterranean lifestyle isn’t just about living a longer and healthier life—although the Mediterranean diet has been proven to provide just that. It’s also about being \u003ci\u003ehappier\u003c\/i\u003e and taking advantage of life’s little moments to enjoy nature, family, and company. In\u003ci\u003e Mediterranean Lifestyle For Dummies,\u003c\/i\u003e you’ll learn to increase your energy and find a more peaceful attitude with practical tips that highlight the best of Mediterranean culture and lifestyle. So, dive into this book’s recipes, strategies, and tricks to live your life to its fullest! \u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside...\u003c\/b\u003e \u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eMake mealtime sacred\u003c\/li\u003e \u003cli\u003eSocialize more often\u003c\/li\u003e \u003cli\u003eEnjoy healthier and tastier foods\u003c\/li\u003e \u003cli\u003e Make time for yourself\u003c\/li\u003e \u003cli\u003e Get out into nature\u003c\/li\u003e \u003cli\u003e Transform your lifestyle\u003c\/li\u003e \u003cli\u003e Connect with family\u003c\/li\u003e \u003cli\u003e Eat and drink well\u003c\/li\u003e \u003cli\u003eIndulge in naps\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989604810981,"sku":"NP9781119822226","price":24.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781119822226.jpg?v=1761784776","url":"https:\/\/k12savings.com\/products\/mediterranean-lifestyle-for-dummies-isbn-9781119822226","provider":"K12savings","version":"1.0","type":"link"}