The Complete Mediterranean Diet: Everything You Need to Know to Lose Weight and Lower Your Risk of Heart Disease... with 500 Delicious Recipes

514 Pages·2014·1.81 MB·English

by  Michael Ozner

Praise for Dr. Ozner
and The Miami Mediterranen Diet
I strongly recommend Dr. Ozner’s book, The Miami Mediterranean Diet, for
anyone who is interested in living a long and healthy life. This book is a concise,
no-nonsense approach for heart disease prevention. With so many fad diets that
are here today and gone tomorrow, finally there is a clinically proven and
sensible approach, as Dr. Ozner provides practical dietary and lifestyle
guidelines for defeating heart disease.
—BARRY T. KATZEN, MD
Medical Director, Baptist Cardiac & Vascular Institute of Miami
_______
The current medical literature is replete with articles confirming what Dr. Ozner
has been advocating for many years—that prevention is the best treatment for
heart disease. In his book, The Miami Mediterranean Diet, he outlines a strategy
that, combined with an exercise program, has allowed me to reduce my weight,
my blood pressure, and my cholesterol. I have a greater sense of well-being and I
feel that I will live a longer and healthier life.
—JERROLD YOUNG, MD
_______
In The Miami Mediterranean Diet, Dr. Michael Ozner not only makes a
compelling argument for the importance of the Mediterranean diet and lifestyle
for overall health, but gives a comprehensive guide for ways to incorporate this
diet into all of our lives. Research has clearly shown that those who follow a
lifelong Mediterranean diet and lifestyle are giving themselves the best insurance
for a healthy life and now Dr. Ozner brings that to our shores.
—RANDOLPH P. MARTIN, MD
Director of Noninvasive Cardiology, Emory University Hospital
_______
A valuable resource from preventive cardiologist Michael Ozner providing
heart-healthy dietary information, sample meal plans, and an exciting array of
recipes.
—NANETTE K. WENGER, MD
Professor of Medicine (Cardiology),
Emory University School of Medicine
_______
This book is a direct path to the visceral pleasure of well-prepared food and
cardiovascular health. The Miami Mediterranean Diet provides a sane alternative
to the faddist and extremist diets that lead to short-term weight loss and long-
term weight gain.
—JOSEPH L. IZZO, JR., MD
Professor of Medicine & Pharmacology,
State University of New York at Buffalo, Clinical Director of Medicine,
Erie County Medical Center, Buffalo, New York
_______
I wholeheartedly endorse the Mediterranean diet, a way of eating that has been
in existence for thousands of years. The Miami Mediterranean Diet is based on
this way of life, encouraging a balanced, well-nourished food plan including
whole grains, fresh fruits and vegetables, and lower fat intake. Following
Ozner’s stated food plan, coupled with caloric control and daily exercise, can
lead to both weight loss and a healthy heart. The recipes are easy to produce and
generate delicious meals; no one would feel deprived adhering to the stated plan.
—KAREN LIEBERMAN, PHD, RD
Professor and Chair, the Hospitality College,
Johnson & Wales University, Florida Campus
_______
I have bounced from one diet to another, including the “low-carb” diets. My
weight would go up and down on these fad diets and I felt that I was mortgaging
my long-term health in order to achieve weight loss. I adopted Dr. Ozner’s
dietary and lifestyle guidelines and I have achieved my goal—controlled and
steady weight loss. In addition, my cholesterol has dropped, my blood pressure
has normalized, and I have more energy. I highly endorse this book for anyone
seeking to decrease their risk of heart disease and improve their overall health.
—PATIENT (CP)
EVERYTHING YOU NEED TO KNOW
TO LOSE WEIGHT AND LOWER
YOUR RISK OF HEART DISEASE. . .
WITH 500 DELICIOUS RECIPES
Complete
The
Mediterranean
Diet
Lifesaving Advice Based on the Clinically Proven
Mediterranean Diet and Lifestyle
Michael Ozner, MD
MEDICAL DIRECTOR
Cardiovascular Prevention Institute of South Florida
BENBELLA BOOKS, INC.
Dallas, Texas
This book is for informational purposes only. It is not intended to serve as a substitute for professional
medical advice. The author and publisher specifically disclaim any and all liability arising directly or
indirectly from the use of any information contained in this book. A health care professional should be
consulted regarding your specific medical situation. Any product mentioned in this book does not imply
endorsement of that product by the author or publisher.
Copyright © 2014 by Michael D. Ozner, MD
All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without
written permission except in the case of brief quotations embodied in critical articles or reviews. Portions of
this work have appeared in the book The Miami Mediterranean Diet by Michael Ozner, published in 2009
by BenBella Books.
BenBella Books, Inc.
10300 N. Central Expressway, Suite 530
Dallas, TX 75231
Send feedback to [email protected] • www.benbellabooks.com
First e-book edition: April 2014
Library of Congress Cataloging-in-Publication Data Ozner, Michael D.
The complete Mediterranean diet : everything you need to know to lose weight and lower your risk of
heart disease . . . with 500 delicious recipes / Michael Ozner, M.D., Medical Director, Cardiovascular
Prevention Institute of South Florida.
pages cm
Includes bibliographical references and index.
ISBN 978-1-939529-95-4 (pbk.)—ISBN 978-1-939529-96-1 (electronic) 1. Reducing diets—Recipes. 2.
Cooking, Mediterranean. 3. Heart—Diseases—Diet therapy—Recipes. I. Title.
RM222.2.O959 2014
641.59'1822—dc23
2013039368
Proofreading by Kimberly Marini, Amy Zarkos, and Cape Cod Compositors, Inc.
Full cover design by Faceout Studio Text design and composition by John Reinhardt Book Design Index by
WordCo Indexing Services Printed by Versa Press
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E-mail: [email protected]
Significant discounts for bulk sales are available.
Please contact Glenn Yeffeth at [email protected] or 214-750-3628.
Acknowledgments
I would like to thank my patients and colleagues who gave me the inspiration
and motivation to write The Miami Mediterranean Diet and this expanded
edition, The Complete Mediterranean Diet.
I am especially grateful to the following individuals who took extensive time
and effort to review and critique The Miami Mediterranean Diet: Barry T.
Katzen, MD, a pioneer in interventional radiology and Medical Director of the
Baptist Cardiac & Vascular Institute at Baptist Hospital of Miami; Randolph P.
Martin, MD, Director of Noninvasive Cardiology at Emory University in
Atlanta; and Karen Lieberman, PhD, RD, Professor and Chair of the Hospitality
College at Johnson & Wales University, Florida Campus. I would also like to
thank Nanette K. Wenger, MD, and Joseph L. Izzo, MD, for reviewing and
commenting on The Miami Mediterranean Diet.
I would like to express my gratitude to all of the nurse educators who share
my passion for cardiovascular disease prevention and who have helped me
organize and promote the Wellness & Prevention Program at the Baptist Cardiac
& Vascular Institute at Baptist Hospital of Miami. This program provides
education and prevention strategies for patients who have heart disease or
diabetes and for those with risk factors for cardiovascular disease.
I am also grateful to Glenn Yeffeth, Adrienne Lang, and Lindsay Marshall at
BenBella Books for their steadfast guidance and advice.
Finally, and most importantly, I would like to thank my wife, Christine Ozner,
RN, who has a special interest in nutrition and Mediterranean cooking and has
contributed immensely to the writing and editing of this book.
To my wife, Christine, and my children, Jennifer and Jonathan: You are my heart
and soul.