The Advanced Mediterranean Diet
A thorough explanation of a mediterrean-style diet and lifestyle.
Hear the DietsInReview.com interview Advanced Mediterranean Diet author, Dr. Steve Parker
The lifestyle of the people who live in the Mediterranean has long been enviable, and for at least the past 50 years, their diet often imitated. A mediterranean diet is more an approach to healthy lifestyle than it is the four-letter-word weight loss plan. A mediterranean diet has most recently been linked with its noticeable ability to reduce the risk of diabetes, not to mention its association with better overall health, reduction of chronic illnesses and longevity. One thing that helps separate a mediterranean diet from its hundreds of competitors is that it has hard-and-fast clinical, medical research to support all of its claims.
Dr. Steve Parker is one who took considerable notice of those claims, and has used that research as the basis for his 2008-released "The Advanced Mediterranean Diet." The book is based on the traditional principles of the mediterranean eating and lifestyle approach, but gets its "advanced" first name for sharing the research and findings that support this approach as being definitively healthy.
The Advanced Mediterranean Diet book goes several steps further than most published diets, in that Dr. Parker, who has been practicing medicine and specializing in weight loss for more than 25 years, discusses the physiology behind the diet. In other words, you'll get a very thorough explanation of what you're eating and why, its effects both positive and negative on the body and so forth. It's not a dumbed-down or condescending explanation, it's intelligently written in layman's terms.
The Advanced Mediterranean Diet suggests you can lose 3-5 pounds in the first week, and an additional 1-1.5 pounds each week thereafter until you reach your goal. You won't just learn how to eat and exercise for the purposes of weight loss, but an appropriate way of eating and exercising for long-term maintenance.
- Author has substantial expertise and experience related to weight loss and diet
- Mediterranean-style diet is widely supported for health benefits and success
- Healthy approach to weight loss
- Educates on the background as well as methods
- Easily followed program
- Strong emphasis on physical activity
- Four calorie plans
- Reduces risk of several chronic diseases
- Vegetarian and diabetic friendly
- Calorie counting
- No online program for additional support
- Currently not available for purchase from major retailers
Diets usually involve a lot of restrictions, can'ts, constant feelings of hunger and little flavor. That is definitely not the case with The Advanced Mediterranean Diet. Your diet will mirror the foods that are readily available to those living in the Mediterranean- things like whole grains, fresh fruits and vegetables, fish, olive oil and even wine.
Each week, you should consume the following:
- 3-5, 1oz. servings of nuts
- 7-14 Tbs. of olive oil
- 4 servings of legumes
- 2 servings/week of cold-water, fatty fish (i.e. salmon, tuna, trout and sea bass)
- 5 servings/day of fresh fruits and vegetables
- 3 servings/day of whole grains
You can also eat low-fat milk and dairy, as well as lean cuts of beef, pork and chicken. The Advanced Mediterranean Diet encourages a serious reduction in saturated fats- which are found in animal products.
If you choose, the inclusion of wine is encouraged for its heart-healthy benefits. Women can have one glass and men can have two glasses each day.
What does all of this actually look like at meal time? Dr. Parker has included a few dozen recipes to help get you started. Some of the meals you can look forward to, include:
- Whole wheat fruity pancakes
- Scrambled eggs with fruit
- Nutty yogurt
- Sunny's hummus with crackers or bread
- Advanced chicken salad
- Mexitalian bean soup
- Baked balsamic honey mustard salmon
- Pasta primavera
- Moroccan beef stew
Remaining physically active is an important component of The Advanced Mediterranean Diet. Dr. Parker encourages you to take in at least 30 minutes of brisk walking on most days of the week. The inclusion of exercise is important for two reasons:
- It helps to lose weight and maintain the weight loss
- Linked to preventing a host of diseases like dementia, cancer, and diabetes
Dr. Parker cites a 1995 study from the Centers for Disease Control the American College of Sports Medicine for his exercise recommendations. He encourages 30-45 minutes each day of about 9 activities, each burning 200 calories. Some of these include:
- Brisk Walking
- Golf (without the cart)
- House cleaning and home repair
He also recommends the use of exercise DVDs to help keep your workouts interesting. He recommends those by Richard Simmons, Jane Fonda and Cindy Crawford- but don't overlook highly acclaimed new releases from other celeb trainers like Jillian Michaels and Jackie Warner.CONCLUSION
A smart, well-written and approachable book, The Advanced Mediterranean Diet presents all of the information you need to effectively follow a Mediterranean-style diet. This approach to eating and lifestyle has been proved time and time again to reduce the risk of chronic diseases, and even reverse the symptoms for some, as well as extend your life span, and help people safely lose weight and keep it off. The food is fresh, delicious and best of all accessible. Whether planning meals for yourself or an entire family, everyone can eat this way- no special meal planning is necessary.
In a diet marketplace cluttered with fads and magic fixes, Dr. Steve Parker's The Advanced Mediterranean Diet will educate you and leave you living a healthier life than you imagined.Common Misspellings
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