The Mediterranean Diet eBook (Sample Edition)

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

By Mediterraneanbook.com

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Introduction Before we get started with the Mediterranean diet ebook, you are probably wondering if this lifestyle is really going to help you with weight loss and increase your overall health.

I am proof that it does, and there are many testimonials from our readers that have wonderful success stories about the quality of the Mediterranean lifestyle as well.

Changing my lifestyle made that possible, and it may help to change your life, as well. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

“At the age of 51 I found myself overweight and needing to lose around 21lbs. I had tried the South Beach Diet but found it too restrictive. I lost 12lbs doing this diet on the first stage but when I went on to the 2nd stage I put it all back on. I found the Mediterranean diet website and found it really interesting; The food plans are really easy to follow. I have very rarely felt hungry and sometimes have a double take on what I have to eat some days as it looks too much but its correct. I have lost 9lbs in four weeks and am going to continue doing the first stage until I have reached my own target weight, I feel good and my clothes feel much better on me, (not bulging at the seams) I am enjoying the variety of healthy foods on the plan which includes fish, pasta, bread, fruit, vegetables, cheeses and lots of olive oil. This is a diet I will definitely stick to as I want to eat healthy, maintain my weight and make this a way of eating for the rest of my life. I have no reservations about recommending this way of eating to anyone. “

Mary Thomson

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What is the Mediterranean Diet? The Mediterranean diet is the traditional way of eating of the countries surrounded by the Mediterranean sea (Greece, Italy, Spain, France and the Middle East).

What is the Easiest Way to Start the Mediterranean Diet? • Choose natural, unprocessed foods • Eat fresh fruits and vegetables

• Make olive oil your primary source of dietary fat • Reduce the consumption of animal proteins Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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What Foods Can I Eat ? • Fresh Fruit • Vegetables • Whole Grains • Legumes

• Nuts and Seeds • Olive oil • Fish

• Red Wine •Herbs and Spices Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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This is our free Mediterranean diet food plan. You can click here to get your free copy! Please help us and share it with your friends and family!

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Fresh Fruit • Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are exceptionally high in antioxidants and phytochemicals, substances that protect us against diseases. • Berries (e.g. Strawberries, blueberries, raspberries, etc.) are also a must because of their antioxidants. • Antioxidants are essential in the fight against heart disease and cancer. If you want to follow a Mediterranean diet, eat some fruit for dessert instead of a cake. That is how Mediterranean people eat their fruit most of the times.

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Vegetables • Have a salad with your main meals. • Use olive oil and lemon for dressing; you cannot beat this combination when it comes to antioxidants.

• Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene, a must ingredient in the fight against heart disease and cancer. • Sauté green beans with olive oil and garlic and you will have a complete Mediterranean side dish. • Zucchini are also a delightful complement for your meals; sauté them with olive oil. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Whole Grains • Have a piece of whole wheat or whole grains bread with your main meals except with pasta. • Have whole wheat pasta 2 or 3 times a week. Whole wheat pasta is a terrific choice; it is low in calories and the fiber enhances the feeling of fullness. • When it comes to breakfast food, oatmeal and oats are a huge favorite among the those living in the Mediterranean. • Both are exceptionally good for the heart due to the large amount of fiber that contain. This is because fiber prevents the absorption of unhealthy fat into the arteries.

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Some Words About Carbs and Sugar… • The Mediterranean Diet is also low in refined carbs. As previously stated, the Mediterranean diet requires you eat wholesome food, not low-fat items that have been chemically altered with added sugar. • This does not mean to exclude all sugar, just the 'bad' ones. Like fat, there is both good and bad. Good sugar can be found in fruit and vegetables, while bad sugar is in junk food, such as candies. • By lessening the amount of 'bad‘ carbs and increasing the amount of good carbs, many users report feeling increasingly energized.

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Legumes • Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week can protect against heart disease. • Dry beans have the kind of fiber that eliminates cholesterol from the bodies. • Eat legumes with some whole grains bread to have the perfect protein. Vegetable protein does not put a load on the kidneys as animal protein does.

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Nuts and Seeds • Have a handful of nuts as a snack in your morning break.

• Nuts are also a staple food in Mediterranean countries and are high in unsaturated fat, the one that does not get stuck in the arteries. • Read the food label and be aware of portions because nuts are high in calories. • Scientific studies have found that almonds and walnuts are the healthiest.

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Extra Virgin Olive Oil • Nearly 100 % of the fat of this diet come from the olive oil.

• Olive oil is the “cause” of the low incidence of heart disease in Mediterranean countries. It is all about the benefits that come from unsaturated fats. They help regulate and lower triglycerides levels, high blood pressure, and atherosclerosis too. • Use olive oil in your meals both to cook and as a condiment in your salads. Use olive oil and lemon as dressing in your salads. • Scientists now believe that there are many benefits of using olive oil as a butter alternative. • Olive oil contains no cholesterol, which is yet another clue to why those living in the Mediterranean are able to maintain such a healthy heart and body. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Fish • Mediterranean people consume more fish. This means they replace 'bad' fat with 'good' fat. • Have fish and sea food 2/3 times a week.

• Anchovies, mackerel, and sardines are excellent choices because they provide omega-3 fatty acids.

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Red Wine • Drink between one to two glasses of red wine per day. This is because, of all the alcoholic beverages there are to drink, red wine is by far the best for the body. • This is due to its high levels of antioxidants that prevent heart diseases and increase the amount of 'good' cholesterol in the body. • Most of the benefits of red wine come from a key phytochemical known as resveratrol. • Consider that while drinking red wine may have additional benefits that can speed up your heart health, it is not a requirement. Because of this, red wine is encouraged, but not forced, in the Mediterranean Diet.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Garlic and Aromatic Herbs • Use garlic and aromatic herbs as condiment. • Garlic is the key contributor to the low incidence of high blood pressure in Mediterranean countries because it dilates the blood vessels.

“Thank you for sending me all the tips on the Mediterranean diet it has helped me so much. My doctor wanted me to try this diet and it is helping me so much. I’m having trouble with my liver so I needed to lose weight and so far I've lost 10 lbs and felling so much better. My blood pressure has dropped a lot so I will continue this diet forever.

Thank you for all your help.” Linda Underhill

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Should You Count Calories Obsessively? The Short answer, no! Weight loss based only on calories restriction is not successful on the long term. If followed properly, the Mediterranean diet will let you eat as much as you want and you will still lose weight. You do not need sacrifice and deprivation, because feeling hungry is not acceptable and, if prolonged, may cause your body to slow the overall rate of metabolism.

If you eat the right foods, your body will work properly. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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The Mediterranean 7 Days Diet Plan (Sample edition of the 28 days diet plan)

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Meal Plan: Day 1

Calories

Breakfast: - Whole grain bagel (1 medium, 1.5 oz) - Flavored olive oil (1 T, 0.5 oz) - Pink grapefruit (½ fruit, 4.5 oz)

Cal. 120 Cal. 120 Cal. 50

Snack: - Whole almonds (16 nuts, 0.7 oz)

Cal. 116

Lunch: - Butternut squash soup (2 c, 16 fl oz) (Recipe in the cookbook) - Whole grain bread (1 thick slice, 1.3 oz) - Dates (6 dates, 1 oz)

Cal. 320 Cal. 100 Cal. 79

Snack: - Dried fruit (3 apricots, 2 prunes, 5 banana chips, 1.6 oz)

Cal. 309

Dinner: - Broiled white fish (2.5 inch square, 3 oz) - Brussels sprouts (6 sprouts, 4.5 oz) (Or asparagus, broccoli, green beans) - Brown rice (½ c cooked, 3.5 oz) - Apple & cinnamon (1 fruit, 5.3 oz) Copyright 2012 All Rights Reserved. - Red wine (5byflMediterraneanBook.com™. oz, 5 fl oz)

Cal. 345 Cal. 47 Cal. 110 Cal. 80 Cal. 18 125

Meal Plan: Day 2

Calories

Breakfast: - Breakfast wrap (1 medium) (Recipe in the cookbook) - Kiwi (1 fruit, 2 oz)

Cal. 330 Cal. 50

Snack: - Pear (1 medium fruit, 6.3 oz)

Cal. 100

Lunch: - Salad of: * Dark greens (2 c, 2 oz) (spinach, kale, arugala, etc) * Strawberries (4 berries, 4 oz) * Pecans (20 halves, 1 oz) * Low-fat raspberry vinaigrette dressing (2 T, 1 fl oz) - Whole grain bread (1slice, 1 oz)

Cal. 14 Cal. 32 Cal. 200 Cal. 70 Cal. 74

Snack: - Fruity granola bar (1 medium bar, 1.5 oz)

Cal. 150

Dinner: - Whole grain pasta (2 oz, 2 oz) [cal/oz 85, total 170] * Marinara sauce w/vegetables (3/4 c, 6 fl oz) (Add vegetables to plain sauce such as onion, mushrooms, green pepper, tomato chunks, Greek olives, etc.) - Whole grain bread (1slice, 1 oz) - Flavored olive oil (1 T, 0.5 oz) - Orange or tangerine (1 medium/1.5, 5 oz) - Red wine2012 (5 flbyoz, 5 fl oz) Copyright MediterraneanBook.com™. All Rights Reserved. - Dark chocolate 100% cacao (1 oz, 1 oz)

Cal. 170 Cal. 100 Cal. 74 Cal. 120 Cal. 70 Cal. 125 19 Cal. 170

Meal Plan: Day 3

Calories

- Bran or whole wheat flakes cereal (1 c, 1.3 oz) - Rice/Soy/Almond milk (1 c, 8 fl oz) - Dried fruit (1 fruit, 2 oz) (Raisins, cranberries, cherries)

Cal. 120 Cal. 100 Cal. 168

Breakfast:

Snack: - Apple (1 large fruit, 7 oz)

Cal. 100

Lunch: - Whole wheat pita (1 4"pita, 1 oz) - Anchovies filling (½ c, 4-5 oz) (3 oz water/oil packed anchovies, chopped Onion, celery, ripe olives, 2 T dressing) - Grapes (12 grapes, 2 oz)

Cal. 74 Cal. 160 Cal. 110

Snack: - Whole grain nut bread (thick slice, 2 oz)

Cal. 150

Dinner: - 15 Bean Soup (1.5 c, 12 fl oz) (Recipe in the cookbook) - Barley bread (2.5" square, 2 oz) - Fruit (1medium, 4-5 oz) (persimmon, pear, banana) Copyright 2012 All Rights Reserved. - Red wine (5byflMediterraneanBook.com™. oz, 5 fl oz)

Cal. 465 Cal. 120 Cal. 120 Cal. 20 125

Meal Plan: Day 4

Calories

Breakfast: - Fruited whole wheat bread (1 thick slice, 2 oz) - Natural yogurt (1 c, 8 fl oz)

Cal. 200 Cal. 100

Snack: - Walnuts (7 nuts, 1 oz)

Cal. 183

Lunch: - Lentil soup (2 c, 16 fl oz) (Recipe in the cookbook) - Bran muffin (1 medium, 2 oz) - Tossed salad (2 c, 6 oz) (dark greens are better) - Oil & vinegar dressing (1 T, 0.4 oz)

Cal. 350 Cal. 200 Cal. 36 Cal. 100

Snack: - Kiwi (1 fruit, 2 oz)

Cal. 50

Dinner: Brown rice with Peas * 8.5 oz rice * 2 C peas * Olive Oil 3 tsp - Fruit salad (3/4 c, 6 oz)(canned tropical mix with banana and grapes) Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. - Red wine (5 fl oz, 5 fl oz)

Cal. 264 Cal. 234 Cal. 120 Cal. 125 21 Cal. 125

Meal Plan: Day 5

Calories

Breakfast: - Pumpkin muffin (1 medium, 2 oz) - Apple & cinnamon (1 fruit, 5.3 oz)

Cal. 200 Cal. 80

Snack: - Fruit smoothie (1.5 c, 12 fl oz) (1 c soy/rice/almond milk blended with berries and/or banana)

Cal. 200

Lunch: - Cous cous (1 c, 8 fl oz) (with zucchini, onion, pepper, tomato, broccoli) - Grapes (24 grapes, 4 oz) - Dark chocolate 100% cacao (1 oz, 1 oz)

Cal. 160 Cal. 220 Cal. 170

Snack: - Pecan halves (10 halves, 0.6 oz)

Cal. 100

Dinner: - Mediterranean vegetarian pizza (2 slices, 12 oz) (Recipe in the Cookbook) - Orange or tangerine (1 medium/1.5, 5 oz) - Red wine (5 oz, 5 oz) Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

Cal. 636 Cal. 70 Cal. 125 22

Meal Plan: Day 6

Calories

Breakfast: - Natural Yogurt (1 c, 8 fl oz) * Topped with grape nuts (1/4 c, 0.8 oz) * Topped with fruit (1/4 c, 2 oz) (mixed- used berries, banana, mango, peach, kiwi, etc to taste) - Whole grain English muffin (1 muffin, 2.3 oz)

Cal. 100 Cal. 800 Cal. 40 Cal. 155

Snack: - Dates (6 dates, 1 oz)

Cal. 95

Lunch: - Whole grain bread (2slice, 2 oz) - Salad made of: * Dark greens (2 c, 2 oz) (Spinach, kale, arugala, endive, etc) * Orange slices (1/2 medium, 2.5 oz) * Red onion (1 slice, 1 oz) * Walnuts (4 T, 1 oz) * Whole almonds (20 nuts, 1 oz) * Flavored olive oil (1 T, 0.5 oz)

Cal. 150 Cal. 14 Cal. 35 Cal. 11 Cal. 183 Cal. 167 Cal. 120

Snack: - Whole almonds (20 nuts, 1 oz)

Cal. 167

Dinner: - Whole grain pasta (3 oz, 3 oz) * Eggplant sauce (1 c, 16 oz) (Recipe in the cookbook) - Pear (1 medium fruit, 6.3 oz) - Red wine (5 oz, 5 oz) Copyright 2012 by MediterraneanBook.com™. - Dark chocolate 100% cacao (1 oz, 1 oz) All Rights Reserved.

Cal. 170 Cal. 200 Cal. 100 Cal. 125 Cal.23170

Meal Plan: Day 7

Calories

Breakfast: - Blueberry muffin (1 medium, 2 oz) - Fruit smoothie (1.5 c, 12 fl oz) (1 c soy/rice/almond milk blended with mango or persimmon)

Cal. 200 Cal. 200

Snack: - Nutty granola bar (1 medium bar, 1.5 oz)

Cal. 150

Lunch: - Shrimp & marinated vegetable salad (1 serving, 6 oz) (Recipe in the cookbook)

Snack: - Whole grain nut bread (thick slice, 2 oz)

Cal. 430

Cal. 150

Dinner: - Baked potato (1 large, 10 oz) with toppings of: * Steamed vegetables(8 oz, 8 oz) (broccoli, zucchini, asparagus, mushrooms, green beans, cauliflower, yellow squash, etc) * Flavored olive oil (1 T, 0.5 oz) - Whole almonds (12 nuts, 1 oz) - Red wine (5 oz, 5 oz) - Fruit salad: * Banana (1 medium, 4 oz) * Kiwi (1 fruit, 2 oz) 2012 by (5 MediterraneanBook.com™. All Rights Reserved. *Copyright Strawberries large, 6 oz)

Cal. 278 Cal. 50 Cal. 120 Cal. 100 Cal. 125 Cal. 100 Cal. 50 2454 Cal.

Some Gluten Free Alternatives Below the list of foods containing gluten. You can find a good gluten free alternative with these brands: Glutino, Udi's GlutenFree Foods, Kinnikinnick Foods, GFB or Enjoy Life Foods • Day 1: Whole grain bagel, Whole grain bread • Day 2: Whole wheat wrap, Whole grain bread, Fruity granola bar, Whole grain pasta (You can use Brown rice) , Whole grain bread • Day 3: Bran or whole wheat flakes cereal (You can use buckwheat or corn), Whole wheat pita, Whole grain nut bread, Barley bread • Day 4: Fruited whole wheat bread, Bran muffin • Day 5: Pumpkin muffin, Cous cous, Mediterranean vegetarian pizza (You can use gluten free flour) • Day 6: Whole grain English muffin, Whole grain bread, Whole grain pasta (You can use Brown rice) • Day 7: Blueberry muffin, Nutty granola bar, Whole grain nut bread Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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The Mediterranean Diet eCookbook (Sample Edition)

• • • • • • •

Butternut Squash Soup Breakfast Wrap 15 Beans Soup Lentil Soup Mediterranean Pizza Eggplant Sauce Shrimp and Marinated Vegetables

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Butternut Squash Soup (Preparation time: 30 min, start to table: 1 hour)

Ingredients: (Makes 6 c or three 2 c servings of 320 cal each.)

• • • • • • • • •

1 large butternut squash 2 c low sodium chicken broth 2 T chopped parsley 1/4 t. white pepper 1 T dried marjoram 1.5 c soy or rice milk 2 T molasses 1/4 t cinnamon nutmeg, salt, pepper

Directions: 1. 2. 3. 4.

Cut squash into sections, remove seeds and peel. Place in glass dish, add ½ inch water and cover. Microwave on high till flesh is soft and mushy. In heavy saucepan, combine squash, stock, parsley, pepper and marjoram. 5. Cool or proceed carefully. Puree soup, then return to pan. 6. Add milk, molasses, and remaining spices. 7. Bring to a boil then reduce heat just until heated through. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Breakfast Wrap (Preparation time: 15 minutes)

Ingredients: (Makes 2 servings of 245 calories each.)

• • • • • • • • • •

1 T olive oil 1 oz (1/4 c) chopped sweet red pepper 1 oz (1/4 c) chopped onion 8 fl oz (1 c) egg substitute salt, pepper 1 small tomato, chopped 0.5 oz (1/2 c) torn fresh baby spinach 1-1/2 t minced basil, or 1 t dry 2 whole wheat tortillas (7-8 inches, 1.67 oz) 1 oz (2 T) low-fat feta cheese, crumbled

Directions: 1. Heat oil in a non-stick skillet, and add pepper and onion. 2. Cook over medium heat till onion is translucent. 3. Add egg substitute and spices and cook until eggs are set, stirring occasionally. 4. Place the spinach and tomato on the center of the wrap, add cooked egg mixture and top with feta cheese. 5. Fold wrap and eat immediately. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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15 Beans Soup (Preparation time: 15 min, start to table 1 day)

Ingredients: (Makes 4 servings of 465 calories each)

• • • • • • •

1.5 c dry beans (15 bean mix) 3 T (1 oz) onion, chopped 1 c canned tomatoes 1/4 t chili powder ½ t lemon juice ½ clove garlic, minced salt, pepper

Directions: 1. Soak beans in deep pot of water for at least 8 hours or overnight, drain. 2. Combine rest of ingredients, and drained beans. 3. Simmer 30 minutes to 1 hour till beans are tender, stirring occasionally.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Lentil Soup (Preparation time 20 min, start to table 1.5 hour)

Ingredients: (Makes 5 servings of 350 calories each.)

• • • • • • • • • • • • • •

1 onion, chopped 2 T olive oil 2 carrots, diced 2 stalks celery, chopped 2 cloves garlic, minced 1 teaspoon dried oregano 1 bay leaf 1 teaspoon dried basil 1 can crushed tomatoes, 14.5 oz 2 cups dry lentils 8 cups water 0.5 oz (½ c) or more, spinach, torn 2 T vinegar or lemon juice salt, pepper

Directions: 1. 2. 3. 4. 5. 6.

Heat oil in a large pot, add carrots, celery and onion. Cook and stir over medium heat till onion is tender. Stir in herbs and cook two minutes more. Add lentils, tomatoes and water. Bring to a boil, then reduce heat and simmer 1 hour till lentils are tender. Just before serving, stir in spinach and let it wilt. Just before serving add vinegar or lemon juice, and seasoning.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Mediterranean Pizza (Preparation time 20 min, start to table 40 min)

Ingredients: (Makes 6 servings of 350 calories each.)

• • • • • • • •

1 lb loaf frozen bread dough, thawed (whole wheat is best if available) 13 oz (2 jars) marinated artichoke hearts 1 t basil 1 t oregano ½ t thyme 1 c cherry tomatoes, halved or quartered 1 c ripe olives 1 c feta cheese

Directions: 1. Drain artichokes, reserving the liquid. 2. Spread dough on a greased 14" pizza pan, building up an edge (this can be done on a floured board, and then transferred to the pan). 3. Brush dough with artichoke liquid. 4. Sprinkle herbs and half the cheese on the crust, then cover with artichokes, tomatoes, and olives. 5. Sprinkle on remaining cheese, and bake at 400 degrees F for 20-25 minutes.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Eggplant Sauce (Preparation time 15 min, start to table 40 min)

Ingredients: (Makes 4 servings of 200 calories each.)

• • • • • • •

• • • •

6 ripe tomatoes, coarsely chopped 1 eggplant 1/4 c. olive oil 2 cloves garlic, pressed or minced 2 sm. red or green peppers, diced 1/4 c. water 2 T capers (to limit sodium, eliminate the capers and olives and add mushrooms) 1/4 c dry basil (or 1 c fresh) crushed red pepper (if desired) 10 pitted olives, drained salt

Directions: 1. Cut eggplant into ½ inch cubes (peel and seed if desired). 2. In large heavy pan heat oil and cook eggplant and garlic for one minute, stirring constantly. 3. Turn heat to low and add water. Cover and cook 6-8 minutes, until eggplant is tender. 4. Add tomatoes and the remainder of the ingredients. Boil, uncovered, until sauce thickens, 15-20 minutes. Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Shrimp & Marinated Vegetables (Preparation time 30 min, start to table 6 hours)

Ingredients: (Makes 5 servings of 430 calories each.)

• • • • • • • • • •

12 oz peeled and deveined shrimp 1/5 c broccoli florets 3/4 c ripe olives 4 oz canned mushrooms 10 cherry tomatoes, halved 3 T lemon juice 2 t Dijon mustard 2/3 c olive oil pepper leaf lettuce for serving

Directions: 1. 2. 3. 4. 5.

Boil shrimp as per package directions, drain and chill. Combine rest of ingredients and toss gently to coat thoroughly. Cover and refrigerate several hours or overnight. Drain vegetables, reserving marinade. To serve, place lettuce on plate and arrange shrimp and drained vegetables as desired. Drizzle shrimp with reserved marinate to taste.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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Closing Thoughts Thanks for reading our free ebook. If you like it, you will absolutely love our 28 days Mediterranean diet plan and the cookbook with over 100 healthy Mediterranean recipes. The only thing left now is for you to take action. We can tell you what to do and how to do it, but we cannot make you do it. That’s up to you. We will close out by reminding you of a wise saying we learned years ago that has monumentally changed our lives...

“I just wanted to spread the good word about this diet and this website! I’ve used the information given to me and it has been very helpful! To date, I have lost 30lb!! All it takes is changing your lifestyle. I took a good look at what I was eating and the way it made me feel, which was horrible. I feel so much better now and I am amazed by the difference in my cholesterol levels, my vitamin D level has climbed back up quickly, too.

There are only two ways to get to the top of an oak tree: I’ve also become addicted to Hummus!! lol

One is to sit on an acorn and wait. Thanks everyone !!”

The other is to start climbing… …See you at the top! Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

Christi S. 34

About the Authors Enrico Forte is a certified nutrition and wellness consultant and member of the Alliance for Natural

Health USA (http://www.anh-usa.org/). It’s since 2004 that Enrico and his wife Valerie use Mediterraneanbook.com to help people change their eating lifestyles.

Contact Us: They are Italians, and the same principles in the • [email protected] • Follow us on Twitter ebook have worked for their families for centuries. • Become a Facebook Fan • Connect with Google Plus Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.

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