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(28 Day Mediterranean Diet Plan)

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(28 Day Mediterranean Diet Plan)

The cuisine known as the “Mediterranean Diet” has been called “The Healthiest Diet in the World”

It has been popular in Greece, Cyprus, Turkey, southern Italy and nearby regions for centuries. The “Mediterranean Diet” is low in saturated fat and provides healthy mono-unsaturated fats from olive oil, fish and nuts. It features yogurt and smaller portions of meats and the heart healthy benefits of wine. The Diet is also high in fiber from whole grains, dried fruits and vegetables. In recent years many scientific studies have shown that people who follow this way of eating enjoy better health and longer lives than those who consume a western European style diet.

Scientific studies have shown that the Mediterranean Diet:

• helps prevent heart attacks and cardiovascular disease
• protects against breast cancer and prostate cancer
• helps prevent gallstones
• reduces high blood pressure and cholesterol
• significantly increases life span
• effective in reducing the risk factors of Metabolic Syndrome
• study shows 40% reduction in rate of Alzheimers disease
• helps protects against ALS (Lou Gehrig disease)
• shown to reduce birth defects like spina bifida
• diet helps protect against childhood allergies and asthma

Choose your weight loss program and try the delicious weight loss recipes that over 4800 people have enjoyed!

CHOOSE YOUR MEDITERRANEAN WEIGHT LOSS PROGRAM NOW!!!

Enjoy delicious, satisfying meals made with QUICK PREP recipes. Most recipes take only 5 minutes for Breakfast, 10 minutes for Lunch, 20 minutes for Dinner!

Now you can enjoy LOSING TEN POUNDS OR MORE IN JUST 1 MONTH by using the delicious recipes and products provided in the AyhansMenuPlans® program. Ayhan’s weight loss recipes are portion controlled versions of the same delicious food thousands of guests have enjoyed in his restaurants for over 25 years. These weight loss recipes were formulated for portion control and analyzed for nutritional content by our Nutritionist, Debra Grossano, MS, RD, CDN, CDE.

Debra has her own private practices in Paramus, NJ and Edgewater, NJ. She accepts all major insurances. Debra is also a Certified Diabetes Educator but sees all medical conditions. Debra can be reached at dgrossano@gmail.com. Endorsed by Doctor Vijay B. Vad, MD, an expert in Sports Medicine.

Breakfast

Honey Yogurt (190 cals)

Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients
• 1/4 cup nonfat cottage cheese
• 1 6-oz container nonfat greek yogurt or nonfat light/plain yogurt
• 1 tbsp honey

Directions
Mix honey into yogurt and spoon onto cottage cheese.

Lunch

Mediterranean Spinach and Fig Salad (565 cals)

Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients
• 3 cups baby leaf spinach
• 1/2 cup chick pease
• 4 walnut halves
• 2 organic turkish figs, sliced
• 5 grape tomatoes
• 1 kirby cucumber, sliced
• 4 tbsp Ayhan’s Lite Mediterranean Vinaigrette

Directions
Toss all ingredients, refrigerate for 5 minutes, serve cool and enjoy.

Dinner

Quick Chicken Kebab Over Basmati Rice (596 cals)

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Temperature Instuctions: Preheat oven to 450 degrees.

Ingredients
• 4 ounces chicken breast (cubed)
• 4 tbsp Ayhan’s Lemon & Herb Dressing and Marinade
• whole mushrooms
• onions (cut into 1” squares)
• grape tomato
• 2/3 cup cooked basmati rice
• 1/2 cup steamed spinach from fresh or frozen or other accepted vegetable of choice
• 2 tsp margarine

Directions
Place chicken cubes and Lemon Herb marinade in glass bowl and refrigerate for 15 minutes. Arrange chicken, mushrooms, onions, and plum tomato on skewer (use enough vegetables to fill skewer) and bake for 8 minutes each side. Prepare basmati rice as directed on box, without added fat. Melt 1 tsp margarine in rice.

Snack

Banana Shake (565 cals)

Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients
• 1 banana
• 1/2 cup nonfat milk
• 1/3 cup nonfat greek yogurt or nonfat light/plain yogurt
• 1 packet sugar subsitute
• 2 cups ice

Directions
Place all ingredients in blender, fill with 2 cups ice, and blend to desired consistency.

Background

Variations of this diet have traditionally existed in other parts of Italy, parts of Spain and Portugal, southern France, parts of North Africa (especially Morocco and Tunisia), parts of Turkey, other parts of the Balkan region, as well as parts of the Middle East (especially Lebanon and Syria). The diet is closely tied traditionally to areas of olive oil cultivation in the Mediterranean region. Given these carefully-defined parameters of geography and time, the phrase traditional "Mediterranean Diet" is used here as shorthand for the healthy traditional diets of these regions at that time.
The design of the pyramid is not based solely on either the weight or the percentage of energy (calories) that foods account for in the diet, but on a blend of these that is meant to give relative proportions and a general sense of frequency of servings, as well as an indication of which foods to favor in a healthy Mediterranean-style diet. The pyramid describes a diet for most healthy adults. Whether changes would need to be made for children, women in the reproductive years, and other special population groups is an issue that needs further consideration. A principal objective of this graphic illustration is to foster a dialogue within the international scientific, public health, food and agricultural, governmental and other communities as to what specific elements and configuration of the traditional diets of the Mediterranean should be regarded as healthful.

For Americans, northern and eastern Europeans and others who want to improve their diets, this model provides a highly palatable, healthful framework for change. Equally positive results can be obtained either by entirely adopting a Mediterranean-style diet, or by alternating meals based on this Mediterranean model with meals inspired by healthful dietary traditions of other cultures in other parts of the world. For those living in the Mediterranean region, this pyramid provides a basis for preserving and revitalizing, within a modern lifestyle, centuries-old traditions that contribute to excellent health and a sense of pleasure and well-being that are a vital part of our collective cultural heritage.
This pyramid was the first in a series in development to illustrate geographically the healthy traditional food and dietary patterns of various cultures and regions of the world. This initiative is an outgrowth of a multiyear conference series, "Public Health Implications of Traditional Diets," jointly organized by Harvard School of Public Health, a United Nations World Health Organization/Food and Agriculture Organization (WHO/FAO) Collaborating Center, and Oldways Preservation & Exchange Trust. These pyramids, taken as a collection, offer substantive refinements of the United States Department of Agriculture's Food Guide Pyramid, refinements that reflect the current state of clinical and epidemiological research worldwide and our understanding of what constitutes optimal human nutrition status.