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About Conner Middelmann-Whitney
I've always had a healthy appetite but not always a healthy diet, and this contributed to three decades of ill health: chronic sinus infections, digestive complaints, hypoglycemia, weight problems and, at 34, early-stage cervical cancer.
A nutritionist's advice to change my diet - replacing sugar, white bread and processed foods with fresh vegetables, fruits and home-cooked meals - dramatically improved my health and persuaded me to rethink my life. After 10 years spent working in finance and journalism, I quit my reporting job at the Financial Times in London and trained to be a nutritionist.
Luckily my cancer was caught early and following treatment I returned to full health. Since this experience I have become a passionate advocate of cancer prevention. This is what inspired me to write Zest for Life, for I want to show how easy it is to boost one's defences against cancer while leading a normal, busy life.
Healthy eating doesn't have to be dull or complicated; in Zest for Life, which is based on the traditional Mediterranean diet, I want to show that healthy food can be simple to prepare, affordable and delicious, making it easy to eat like this every day for the rest of our lives. As a mother of three children, I know how important it is to cook healthy food your family will enjoy; let me assure you: all the recipes in Zest have been approved by my kids and their friends.
I offer nutrition consultations, teach health-cooking classes, work with children in schools and advise cafeteria operators on healthy school meals. If you want to know more about my work, please visit my website, www.nutrelan.com. Also, check out my health-cooking videos on YouTube: http://www.youtube.com/user/connermid?feature=mhee. And read my cancer-prevention blog at Psychology Today: http://www.psychologytoday.com/blog/nourish.
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By following the Modern Mediterranean diet, you can enjoy sumptuous Christmas and New Year’s meals without piling on the pounds. And when the holiday season is over, you can continue enjoying these nourishing dishes throughout the winter months.
No one wants to be on a diet during the festive season, but it’s a tricky time of year. "Modern Mediterranean: Christmas and New Year” will enable you to eat your way through the holidays without risking your waistline or needing to count calories under the Christmas tree. It is packed with mouthwatering dishes that are so delicious you won’t feel you’re on a diet. What's more, the recipes are so satisfying and nutritious that you’re unlikely to overindulge.
All the dishes in this book are gluten-free and Paleo/Primal-friendly, offering alternatives to conventional festive fare that so often contains large quantities of grains, dairy and sugar.
The recipes have been developed by Conner Middelmann-Whitney, a Mediterranean-diet nutritionist and cooking instructor (www.nutrelan.com). She is the author of “Zest for Life: The Mediterranean Anti-Cancer Diet” (2011) and the creator of the “Modern Mediterranean” diet.
The Modern Mediterranean diet combines key elements of traditional Mediterranean dietary patterns with the latest scientific insights and modern food preparation techniques, to enable people with limited time and culinary expertise to eat a delicious, healthy Mediterranean diet. The salient features of the Modern Mediterranean diet are:
•A wealth of plant foods brimming with anti-inflammatory and antioxidant compounds
•Carbohydrates with a low-to-moderate impact on blood glucose levels
•Healthy protein from plant and animal sources
•Gentle cooking techniques to avoid the formation of hazardous chemicals
•Recipes that are quick and easy to prepare
•Avoidance of processed ingredients
•A way of eating that emphasizes enjoyment and mindfulness, thereby nourishing body and soul
The Mediterranean diet has been around for thousands of years and is supported by a vast body of medical research. Not only does this way of eating help with weight-loss, it’s also been found to lower our risk of serious illness, including heart disease, diabetes and cancer.
The dishes in this collection are based on seasonal recipes from some of the 21 countries lining the Mediterranean, including Italy, Greece, France, Lebanon and Morocco. To whet your appetite, each recipe includes a color photo. The book contains the following recipes:
SNACKS & APPETIZERS
•Spanish spice-roasted nuts
•Two Mediterranean dips (Smoky beet & yogurt dip, Roasted red pepper & walnut dip)
•Winter greens with pear, walnuts and Roquefort
•Salmon with champagne sauce on a bed of lentils
•Italian Christmas-Eve fish stew
•Slow-cooked lamb shanks with celeriac-potato mash
•Spicy Greek pork stew with apples, plums and chestnuts
•Spanakopita in garbanzo wraps
•Lima bean, pepper & feta stacks with salsa verde
•Endive, orange & pomegranate salad
•Asparagus in lemon vinaigrette
•Red cabbage, orange and radish slaw
•Green beans with garlicky tomato and dill sauce
•Potato and porcini mush
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Without prevention, 1 in 2 men and 1 in 3 women in the industrialized world will develop cancer. What many people don't know: at least a third of cancers could be avoided through a healthy diet and lifestyle.
Zest for Life does *not* propose a short-term "diet" of hunger, deprivation or imbalanced eating. On the contrary, it shows how easy it is to enjoy a wide variety of tasty, healthy foods every day and in doing so to reduce not only our cancer risk, but also the risk of heart disease, obesity or diabetes.
The Zest for Life diet emphasizes vegetables and fruits, fish, olive oil, legumes, fresh herbs and spices, and highlights the importance of conviviality and the guilt-free enjoyment of food, thus nourishing both body and soul. The healthy, modern recipes are inspired by rich culinary traditions from around the Mediterranean: Italy, France, Spain, Greece, Turkey, Morocco and others.
Zest for Life comprises a 120-page science section outlining the principles of anti-cancer eating based on the latest scientific research, followed by 150 easy, family-friendly recipes (using US and UK measurements). Most of the recipes are plant-based, although healthy fish and meat dishes feature too, as do low-sugar, gluten-free cakes and other desserts.
Author Conner Middelmann-Whitney, nutritionist, health writer, chef and mother-of-three, overcame early-stage cervical cancer 11 years ago. Pragmatic, not preachy, she shares her personal cancer story in an engaging style and suggests simple, tasty ways in which anti-cancer eating can fit into busy schedules and tight budgets.
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