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The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease

Michael Ozner
For healthy, quick, and easy pizzas, just top Toufayan?s round whole grain wraps or Flat Out?s oval, light whole grain wraps (both are trans fat- free and make great quick pizza crusts) with your favorite pizza ingredients and bake in the oven at 350 degrees for about 5 minutes or until cheese melts and edges of wrap become crispy.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 2014-16 - Highlight on Page 117 | Added on Wednesday, June 27, 2012, 09:04 PM
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The Miami Mediterranean diet is not a quick weight-loss diet plan but rather a healthy nutritional plan that will help you reach and maintain your optimal weight, and this sample 14-day menu plan will help get you started.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1175-77 - Highlight on Page 51 | Added on Wednesday, June 27, 2012, 08:41 PM
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Chocolate can be enjoyed on the Miami Mediterranean diet, as long as it is dark chocolate. Chocolate is made from cocoa beans, which are one of the richest sources of beneficial antioxidants, especially flavanols. Flavanols help lower blood pressure, balance cholesterol, and maintain a favorable blood glucose level. But it is flavanols that give chocolate a bitter taste, so confectioners remove them and then add refined sugar and fat. Voilà! The result is unhealthy milk chocolate.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1116-20 - Highlight on Page 42 | Added on Wednesday, June 27, 2012, 08:40 PM
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research shows that less than a half-teaspoon of cinnamon a day lowers blood glucose levels and improves the cholesterol balance in people at high risk for diabetes and coronary heart disease.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1103-4 - Highlight on Page 42 | Added on Wednesday, June 27, 2012, 08:39 PM
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Fish oil capsules, to increase omega-3 intake, may be an exception.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1086-87 - Highlight on Page 41 | Added on Wednesday, June 27, 2012, 08:38 PM
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Despite our best efforts, we are unable to duplicate what Mother Nature provides with a healthy diet by simply taking vitamin pills. Taking a few vitamins in high doses to stay healthy just doesn?t work. Clinical trials have failed to show any benefit to taking large doses of select vitamins; in fact, vitamins can actually be detrimental to our health if taken in large doses.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1080-83 - Highlight on Page 40 | Added on Wednesday, June 27, 2012, 08:37 PM
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Consumption of a wide variety of fruits and vegetables provides thousands of antioxidants and phytonutrients that work in concert with one another to fight disease.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1063-65 - Highlight on Page 40 | Added on Wednesday, June 27, 2012, 08:36 PM
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Antioxidants are the body?s defense system?they combat and quench the biochemical fires that result from free radical formation. In fact, antioxidants can deactivate free radicals before extensive damage can been done. Antioxidants are capable of donating an electron to free radicals, thereby neutralizing them and ending the electron-stealing chain reaction that would otherwise take place. The antioxidants themselves do not become free radicals because they are stable even when they are missing an electron.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1038-42 - Highlight on Page 38 | Added on Wednesday, June 27, 2012, 08:35 PM
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we are adding thousands more free radicals into our bodies through environmental toxins, and our body isn?t equipped to handle them alone. That?s why it?s so important to take in additional antioxidants in the form of fruits and vegetables. If we don?t get enough antioxidants, our bodies are in danger.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1036-38 - Highlight on Page 38 | Added on Wednesday, June 27, 2012, 08:34 PM
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Free radicals are unstable atoms continuously produced as a byproduct of oxygen, as oxygen is used for fuel in the human body. In a stable atom, the nucleus is surrounded by a cloud of paired electrons. Free radicals, in contrast, are atoms that contain an odd number of electrons, meaning that one pair is missing an electron. Because of this, free radicals are highly unstable and very reactive. As free radicals come into contact with other, normal atoms, they steal their electrons to replace the missing one, creating new free radicals and starting an ongoing chain reaction. This is the same process of oxidation that makes apples turn brown and metal rust.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 1014-18 - Highlight on Page 37 | Added on Wednesday, June 27, 2012, 08:33 PM
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If you must consume milk, enjoying fat-free or skim milk in moderation makes more sense. Likewise, choose low-fat or fat-free cheese, select low-fat or fat-free yogurt, and switch from butter and margarine to olive oil or a trans fat-free vegetable spread for your other dairy needs.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 995-97 - Highlight on Page 36 | Added on Wednesday, June 27, 2012, 08:31 PM
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Both coffee and tea can be enjoyed hot or iced, and both also contain antioxidants and chemicals that have been found to reduce the risk of diabetes, gallstones, and kidney stones. But it is tea that contains substances that help reduce the risk of heart disease and cancer.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 958-60 - Highlight on Page 34 | Added on Wednesday, June 27, 2012, 08:29 PM
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Though drinking anything containing caffeine can worsen dehydration (because it has a diuretic effect that can lead to fluid loss), one or two cups of coffee a day is fine, as long as you avoid rich, blended coffee drinks.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 956-58 - Highlight on Page 34 | Added on Wednesday, June 27, 2012, 08:28 PM
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Which fruit juice to choose? Drinking a wide variety of juices can bring a host of disease-fighting vitamins, minerals, and antioxidants to the table. Purple grape juice and cranberry juice are particularly good sources of antioxidants. Orange juice has vitamin C, potassium, and folic acid.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 937-39 - Highlight on Page 33 | Added on Wednesday, June 27, 2012, 08:27 PM
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Sometimes it?s difficult to distinguish whether you are hungry or thirsty. If you drink a glass of water, and then wait twenty to thirty minutes before eating, you may find that your hunger has been eliminated, or at least diminished.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 929-30 - Highlight on Page 33 | Added on Wednesday, June 27, 2012, 08:26 PM
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It?s smart to avoid table sugar, but there?s an even more sinister sweetener lurking on your supermarket shelves: high fructose corn syrup. This sweetener is a favorite of the food industry since it is sweeter than ordinary table sugar, is inexpensive, and prolongs the shelf-life of food.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 915-17 - Highlight on Page 32 | Added on Wednesday, June 27, 2012, 08:25 PM
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Simple carbohydrates like candy and soda are sugars, which are quickly absorbed into our bloodstream and provide an immediate source of energy. Complex carbohydrates like whole grain bread and cereal, oatmeal, and apples (also known as polysaccharides or starches) are made of long strands of sugars and are broken down and metabolized more slowly, providing the body with energy over a longer period of time. Consequently, they are more filling and help curb appetite.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 903-6 - Highlight on Page 31 | Added on Wednesday, June 27, 2012, 08:24 PM
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The ratio of omega-3 to omega-6 in our body is important to health maintenance: omega-3 fat is anti-inflammatory, whereas omega-6 fat is pro-inflammatory. The omega-6/omega-3 ratio should be 1/1; however, due to the decrease in omega-3 intake and an increase in omega-6 intake (especially via corn oil and red meat), the omega- 6/omega-3 ratio in the average American is somewhere between 10/1 to 20/1.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 888-91 - Highlight on Page 31 | Added on Wednesday, June 27, 2012, 08:23 PM
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Unsaturated fats, including polyunsaturated fats and monounsaturated fats, are good fats. Omega-3 and omega-6 fatty acids are polyunsaturated fats. Omega-3, which comes from oily fish, vegetables, and nuts, is cardioprotective (decreases the risk of heart disease). Monosaturated fat, from nuts, seeds, and olive oil, is also cardioprotective, thought to be beneficial since it has a positive impact on our cholesterol ratio and helps to decrease inflammation. Vegetable oils (which include various amounts of both mono- and polyunsaturated fat) like soybean, sunflower, and corn oils, are neutral, meaning they have no effect, either good or bad, on heart health.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 863-68 - Highlight on Page 29 | Added on Wednesday, June 27, 2012, 08:21 PM
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Stress releases catecholamines, chemicals that prepare the body for physical activity and can therefore increase blood pressure. There is ample evidence that managing and reducing stress can significantly lower the risk of hypertension.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 839-41 - Highlight on Page 26 | Added on Wednesday, June 27, 2012, 08:16 PM
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While there is a lifestyle component to hypertension, the most common cause is aging. As we age, blood vessels lose their elasticity, or the ability to expand and contract. When the heart contracts and then relaxes, this reduced elasticity may lead to a rise in systolic pressure and a decrease in diastolic pressure.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 803-5 - Highlight on Page 24 | Added on Wednesday, June 27, 2012, 08:14 PM
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The top foods responsible for the favorable impact on cholesterol are listed below?you may recognize many of them as the key nutritional components of the Mediterranean diet! ? Fruits and vegetables ? Whole grains (bread, cereal, etc.) ? Olive oil ? Nuts (especially almonds) ? Beans ? Soy protein ? Coldwater fish (and other foods rich in omega-3 fats) ? Red wine ? Cinnamon
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 776-83 - Highlight on Page 23 | Added on Wednesday, June 27, 2012, 08:13 PM
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Second, we need to burn more calories by being physically active?there?s no other way to do it!
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 757-58 - Highlight on Page 22 | Added on Wednesday, June 27, 2012, 08:12 PM
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There?s a reason the Mediterranean diet has been around for thousands of years! By pairing the Miami Mediterranean diet with increased exercise and lowered stress, you can not just lose weight, but lower your cholesterol, blood sugar, and blood pressure?and as you?ve already seen, that?s just the beginning of the benefits.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 744-46 - Highlight on Page 21 | Added on Wednesday, June 27, 2012, 08:11 PM
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The Ten Commandments of the Miami Mediterranean Diet and Lifestyle 1. Eat a wide variety of fresh, non-processed food 2. Avoid saturated fat, trans fat, refined sugar, and excess sodium 3. Substitute olive oil or trans fat-free vegetable spreads for margarine or butter 4. Limit portion size 5. Drink an adequate amount of water 6. If you consume alcohol, do so in moderation 7. Exercise daily (minimum thirty minutes per day) 8. Abstain from smoking 9. Relax (especially after meals) 10. Never lose your sense of humor?laugh, smile, and enjoy life!
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 683-92 - Highlight on Page 17 | Added on Wednesday, June 27, 2012, 08:09 PM
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Physical inactivity, along with poor dietary habits, has led to an epidemic of obesity in America. And several studies have shown that being unfit is even more deleterious to our health than being overweight.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 668-69 - Highlight on Page 16 | Added on Wednesday, June 27, 2012, 08:08 PM
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the first step in handling stress is to take a realistic view of the factors responsible for stress in our lives and try our best to modify them. Next, I recommend a physical exercise program?not because exercise eliminates stress, but rather because people who exercise are better able to handle stress.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 648-50 - Highlight on Page 16 | Added on Wednesday, June 27, 2012, 08:07 PM
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Chronic stress increases stress hormones, such as cortisol and adrenaline, which in turn increase blood pressure, cause the heartbeat to become rapid, and increase the likelihood of forming blood clots.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 643-44 - Highlight on Page 15 | Added on Wednesday, June 27, 2012, 08:06 PM
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It is important not just what you eat, but the circumstances in which you eat it, and the way you live between meals!
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 631 - Highlight on Page 15 | Added on Wednesday, June 27, 2012, 08:05 PM
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Red wine contains polyphenols and resveratrol, two substances that help to promote heart health. Resveratrol, a powerful antioxidant, is more abundant in red wine than white wine; it lowers the bad (LDL) cholesterol and raises the good (HDL) cholesterol, and also has a beneficial impact on clotting.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 620-22 - Highlight on Page 14 | Added on Wednesday, June 27, 2012, 08:04 PM
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Olive oil, made by crushing and then pressing olives, is the ?soul? of the Mediterranean diet, and provides the taste and flavor that is so much a part of Mediterranean dishes. It is rich in monounsaturated fat?the type of fat which is beneficial for heart health.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 609-10 - Highlight on Page 13 | Added on Wednesday, June 27, 2012, 08:03 PM
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Regular bean consumption lowers the risk of heart disease, cancer, and diabetes.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 598-99 - Highlight on Page 12 | Added on Wednesday, June 27, 2012, 08:02 PM
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Fruits and vegetables contain an abundance of vitamins, minerals, fiber, and complex carbohydrates that lower the risk of heart disease and cancer. In particular, phytonutrients, concentrated in the skin of fruits and vegetables, are powerful plant-derived nutrients that help fight disease and improve our health. It is recommended that we eat a wide variety of colors (oranges, blueberries, red apples, spinach, yellow squash, etc.) in order to get all the nutritional benefits that fruits and vegetables can provide.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 587-90 - Highlight on Page 12 | Added on Wednesday, June 27, 2012, 08:01 PM
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The process of refining, common outside the Mediterranean region, destroys the outer and inner layer of the grain, resulting in grains that lack fiber and disease-fighting vitamins and phytochemicals. Examples of whole grains that are common to the Mediterranean diet are oatmeal, kasha, quinoa, and barley.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 582-84 - Highlight on Page 12 | Added on Wednesday, June 27, 2012, 08:00 PM
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the typical American (Western) diet, with its high levels of saturated fat, trans fat, and omega-6 fat, promotes inflammation and increases the incidence of heart disease and a multitude of other diseases initiated and aggravated by a state of chronic inflammation.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 567-69 - Highlight on Page 11 | Added on Wednesday, June 27, 2012, 07:59 PM
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The secret seems to lie in the fact that the Mediterranean diet is synergistic. This means that the components are not only nutritious in themselves, but when combined with one another, act together to provide added benefits. They are more powerful in combination than if they were eaten separately.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 521-23 - Highlight on Page 7 | Added on Wednesday, June 27, 2012, 07:57 PM
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The Miami Mediterranean diet and lifestyle lowers the risk of a multitude of chronic diseases.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 519-20 - Highlight on Page 7 | Added on Wednesday, June 27, 2012, 07:56 PM
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Recent data has revealed that small plaques (which cause no symptoms) are in fact more likely than large plaques to suddenly rupture and lead to a heart attack or sudden death. The only way to defeat this formidable enemy, cardiovascular disease, is to attack when the enemy is most easily defeated?prior to the onset of symptoms!
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 472-75 - Highlight on Page 5 | Added on Wednesday, June 27, 2012, 07:55 PM
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We have been led to believe that the solution to this epidemic is to be found in medical or surgical intervention: in prescription medications and invasive surgeries. But despite the billions of dollars we spend on health care, we continue to suffer and die unnecessarily from diseases that can be prevented.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 460-63 - Highlight on Page 4 | Added on Wednesday, June 27, 2012, 07:54 PM
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The American diet and lifestyle are toxic. Our food is contaminated with pesticides and preservatives, and contains an excessive amount of dangerous fats, sugars, and salt. We no longer exercise and our lives are plagued by chronic stress.
The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease - Michael Ozner Loc. 457-58 - Highlight on Page 4 | Added on Wednesday, June 27, 2012, 07:53 PM
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