The First Step to a Happier, More Balanced Life is Becoming Your Own Best Friend. Here’s How….


The author at the beach.

The Balanced Blonde knows a little something about putting the work in to be your happiest self. In her book, Breaking Vegan, Jordan explains her battle with orthorexia and how she learned to accept life in a more balanced and positive way.


Seriously, be comfortable with yourself! Have you ever heard the expression, “What you eat in private, you wear in public?”

Well also, what you do in private, you embody in public. If you sit around getting down on yourself and second-guessing your every move, you will emanate negativity and low self-confidence.

On the other hand, if you wake up, tell yourself you’re beautiful and down a gingery green juice like you mean it, you will radiate the same confidence in public. Living in New York taught me wonders about learning not only to be comfortable with myself, but also to enjoy my own company in quiet moments.

If you can trust your own opinions and reactions, you have a lifelong confidant who can’t help but have your best intentions in mind. The hardest thing for all of us to develop is that trust with ourselves, and we can strengthen it by practicing being kind to ourselves.

Choose a mantra. It can be anything from “I am beautiful” to “I radiate confidence and happiness because I choose to be confident, happy, and content with every aspect of myself,” or anything in between. The only requirement is that the mantra must be kind and gentle, and it must hold enough truth that you don’t have to call your own BS every time you say it.

My mantra of choice is; “Today I am perfect.” I like to include the immediacy of today, because so often we get caught up worrying about the future or rehashing the past. We forgot to live in the moment. It’s easy to say we’re going to enjoy the beauty of each day, but how often do we really stop to notice the splendor in the little things? The natural things. When we’re at peace with ourselves, and when we befriend ourselves, we can begin to live in the now.

I chose the word perfect not because of the stigma of perfection in itself, but because to me, the word embodies complete and utter contentedness. Things are never downright perfect, but shrugging off the imperfections and accepting them as part of the package allows us to focus only on the good. Whatever “perfection” means in my life changes every day, and waking up each morning and believing in my own true perfection is a breath of fresh air.

Choose a mantra that feels right (it could be anything!) and repeat it to yourself at a time of day that makes the most sense to you. I like to do it in the mornings when I’m getting ready, because I’m already in front of the mirror and can really look into my eyes and hold myself accountable. Some people might prefer to recite their mantra during their morning commute or incorporate it into a bedtime ritual. Find what works for you and run with it.

The second trust-strengthening exercise is to practice forgiveness with yourself as much as possible. Say you lose your [cool] sitting in traffic or you spend an entire day completely obsessing over something that hasn’t even happened yet. You are not a failure for doing either of those things. You are human!

You are allowed to make mistakes. In fact, at the risk of sounding like a Hallmark card, the mistakes you make will actually strengthen your character as a whole and remind you why you make the choices you do.

So be your own best friend. Trust that chick or dude you see in the mirror. Love that person. She/he rocks. A LOT. Believe it. Repeat that mantra until you are blue in the face if you need to, and forgive, forgive, forgive.

And then start all over again, because every friendship has its ups and downs, and the beauty of compassion and understanding is the foundation of any lasting relationship. Forgive yourself, and befriend that awesome son of a gun.


Balance in a healthy lifestyle is important. Sometimes you need to change your state of mind, activity, or diet. Sometimes balance means a recalibration of what you thought was a healthy lifestyle. Sometimes you have to change your plan to suit your needs. Sometimes you have to do what’s right for you.

That’s just what author Jordan Younger did when she decided that her extreme, plant-based, vegan lifestyle just wasn’t working in favor of her health. Breaking Vegan is Jordan’s genuine, heartfelt story of how veganism and obsessive “healthy” dieting lead her to disordered eating, what it was like to experience a vicious backlash from the vegan community that had at one time embraced her, and how she ultimately found her way to recovery. Jordan shares her story, as well as a balanced, whole-foods-based eating plan (including recipes), to help inspire others to find similar balance in their own lives.

If you’re looking to make a healthy, sensible transition away from a strictly plant-based diet, let Breaking Vegan be your guide


Make a colorful splash with this Mermaid Ombre Design Using Hair Chalk


HairChalkEasily change your hair color to match your outfit, mood, or style for any day or night. With Hair Chalk: Step-by-Step illustrated instructions + 12 Easy to Follow Hairstyles, you can design your own look from the many styles within to express your individuality. This kit includes twelve two-and-a-half-inch hair chalks, non-latex gloves, and a 32-page, full-color instruction book to help you get the perfect color every time!

Try out different techniques and styles like monochromatic, ombre, mermaid, full-spectrum rainbow, and more that you can wear to prom, cosplay, Halloween, parties, or a night on the town. Learn to color all types of hair, from white-blond to bleached and treated, to deepest darkest brown. Featuring styles for short, mid-length or long hair; straight, curly, or wavy hair, for people with all hair types.

Chloe Sakura has been coloring her hair since age 13. Growing up in NYC she was exposed to club life and the high-fashion of temporary and semi-permanent hair dyes and has been styling her hair (and her friends) ever since. She loves yoga, bike riding and pit bulls, and now lives in a large, sunny house by the sea.

How Well Do You Know Your Diabetes?

Don’t be fooled by stereotypes—both main types of diabetes (1 and 2) can occur at any weight or age.
Type 2 Diabetes
Type 2 diabetes is far more common, diagnosed in 90 percent of people with diabetes, frequently among older people and those with excess weight. If you have been diagnosed but have never had diabetic ketoacidosis (DKA) from high blood sugars, and are responding well to a treatment without insulin, then you likely have type 2 diabetes.
Treatments include eating fewer carbohydrates, increasing activity levels, and taking non-insulin medications, especially one that contains metformin. Many people with type 2 diabetes also take insulin if their body cannot produce enough to manage their sugar levels. Going on insulin does not mean you have developed type 1 diabetes.
Pre-Diabetes or Gestational Diabetes
Type 2 diabetes [develops] along a continuum as the body loses its ability over time to manage blood sugars. When this process begins, before it reaches the clinical definition of type 2 diabetes, we call it pre-diabetes.
When the process starts during pregnancy, it is called gestational diabetes. Without action, pre-diabetes and gestational diabetes almost always lead to type 2. If you have been diagnosed with one of these conditions, think of it as your chance to halt the progression into type 2 diabetes.
Many people are only diagnosed with type 2 when they experience a complication such as nerve damage in their fingers, toes, or eyes. Early knowledge gives you a chance to slow, halt, or even reverse the effects of diabetes.
Type 1 Diabetes
If you have had an episode of DKA and take insulin, you likely have type 1 diabetes.This is more common in children and young adults. If in doubt, ask your doctor to confirm the diagnosis with two tests.
The first is aGAD antibodies test. When positive, it indicates that your body is creating antibodies to attack the cells that we know are damaged in people with type 1 diabetes. The second is C-Peptide test, which determines how much insulin your body is producing. The test requires a simple blood draw, and should be done when your sugars are above 100 mg/dL.
The C-Peptide test is not widely available, and should be done by a diabetes specialist or someone who is familiar with ordering the test and interpreting the results. It is not a perfect tool for diagnosis, as most people with type 1 diabetes continue to produce some insulin, especially in the first couple of years. If you have type 1 diabetes, the result will be below the normal range and possibly zero.
If you find yourself quickly moving from a pill to insulin injections, especially if you are in your 20s or 30s, you may have a variation of type 1 diabetes called LADA, for “latentautoimmune diabetes of adulthood.” The treatment is the same as for type 1 diabetes. 
Understanding Points vs. Trends
A single number on its own has very little meaning. It’s like looking at a single frame from a movie and thinking that you understand the story.
Diabetes is not about managing individual blood sugars, but about managing how they rise and fall. This distinction is extremely important. For example, your blood sugar is 100 mg/dL and you are getting ready to drive, what do you do? If your blood sugar has been stable at 100 mg/dL for the last hour, probably nothing.
But what if it was 300 mg/dL an hour ago and you treated it with an extra insulin injection? You may be heading towards a severe low blood sugar—and possibly a car accident if you don’t take action to treat the oncoming low by consuming carbohydrates.


Work with your body and learn to manage your diabetes for a healthy and happy life.

Thriving with Diabetes empowers you to take charge of your diabetes, so you don’t just deal with your symptoms, but change the way you think to improve your health, happiness, and quality of life. Through a simple four-step process, people with diabetes learn how to intuitively understand their blood sugars and what causes both good and bad numbers. This proactive approach results in the ability to manage diabetes personally, not just by a set of notes from the doctor.

Written by Dr. Paul Rosman and David Edelman, co-founder of Diabetes Daily,Thriving with Diabetes is not just about eating joyful, satisfying, and diabetes-friendly meals (although that’s certainly part of it!), but also about managing the daily challenges of physical activity, stress, pain, sleep patterns, and other life events that have a major, but underappreciated, impact on blood sugar trends. You’ll also pinpoint your favorite meals and activities and use them as multipliers of success–focusing on the positive rather than the negative. The result is immediate and satisfying improvements to total health, both physically and mentally!

How To Read Tarot Cards for Yourself–Or Someone Else

So you’ve finally bought yourself a tarot card deck and you’re wondering what’s the best way to do a reading? Well Liz Dean, author of The Ultimate Guide to Tarot, suggests the proper method for divining for yourself or for friends.

1. Shuffling the Deck

After you’ve cleansed the deck, shuffle the cards for a few moments. Relax and allow your feelings and questions to surface. To choose the cards for a reading, you can use either the fan method or cut the deck.

The fan method is best when you want just a few cards for a reading, while cutting the deck suits more elaborate layouts that need lots of cards, such as the Celtic Cross or Tree of Life.

Fan Method

When reading for yourself: Spread all the cards facedown in a fan shape. Choose the cards one by one with just your left hand (known as the hand of fate), from anywhere in the fan, and place them in front of you, still facedown, following the spread layout you have chosen.

When reading for another person: Have the person shuffle the deck. Take the deck from the recipient and fan out the cards for him or her. Ask the recipient to choose the cards from the fan with his or her left hand and pass them to you so you can lay them out, keeping the cards facedown.


If the Ten of Wands comes up during your reading, it means there is too much going on to get an accurate reading.

Cutting the Deck

When reading for yourself: Cut the deck twice with your left hand so you have three piles facedown on the table. Choose one pile to become the top of the deck and gather up the other two piles underneath it. Lay out the cards according to the spread you have chosen (see the book for more details) by dealing the cards from the top of the deck and placing them facedown in front of you.

When reading for another person: Ask the recipient to shuffle the cards. Have the recipient split the deck into three piles using his or her left hand and then choose one pile. Gather up the remaining two piles for the person and place their chosen pile on top. Then you lay out the cards.

2. Turning Over the Cards

When turning over the cards, always flip them sideways—from left to right—not from top to bottom or vice versa, or you may be turning the card upside down. Doing so can give it a different meaning (see What About Reversals in the book).

Using the Card Interpretations

As you will see throughout this book, the cards—particularly the major arcana cards—have lots of symbols and possible meanings. Consider the cards before you look up their meaning; think about what aspect of a card you are drawn to first. This is your internal guidance directing you to the most relevant meaning of the card for your reading. This also means that the cards can offer a varying significance each time you look at them.

Similarly, when you read for other people, you will find that you don’t give a card the same interpretation for every person who gets that card in a reading—you are personalizing the reading according to your intuition.

Sometimes you’ll begin a reading and can’t make sense of what the cards are telling you. If this happens, here’s what to do:

  • Shuffle and lay out the cards again. If the same or similar cards come up this time, go with the reading. Relax and tune in to the card images; don’t worry about reading the traditional interpretations. Say what comes into your head straight away, and the words will flow.
  • Did the Ten of Wands (above) come up? If so, this often means there’s too much going on just now and it’s not the right time to read your cards. Wait a day or two and try again.
  • If you’re reading for someone else, feeling blocked can indicate the recipient’s state of mind. Here’s an example: During a recent beginners’ workshop, one of my students said, “My mind is blank. I’ve laid out the cards for Rosa, but I just don’t know what’s going on here—can you help me?” Before I could respond, Rosa said, “But that’s just how I feel—totally confused. I can’t think.” If this happens to you, acknowledge the recipient’s feelings and begin the reading again, asking him or her to let go of expectations.



Tarot expert Liz Dean offers an overview to all of the important elements of each card from symbols, to links with astrology, kabbala and numerology. The Ultimate Guide to Tarot also includes all the classic tarot spreads—Celtic Cross, Horseshoe, Star and Astrological Year Ahead—plus, a mini-layout to try for each of the 22 major cards.

Learn how to combine the three essential ingredients of a great tarot reading: knowing the meaning of the cards, how to lay them out, and trusting the intuitive messages the images often spark within us during a reading. This synthesis is the true magic of tarot.

With the authority and confidence this book offers, The Ultimate Guide to Tarot will be the must-have companion for beginner readers and tarot aficionados alike.

Have a Green Day to Teach Your Family About Environmental Awareness

As parents, you may be looking for ways to get your kids outdoors and moving. Tim and Kerry Meek have a great idea in their fun new book, 100 Family Adventures, that will also get your kids thinking about the environment and living green. 



This is more of a challenge than an adventure, perhaps, but sometimes making a simple change to our everyday habits and lifestyle choices tests our powers of resilience and determination as much as any physical challenge may do.

Environmental issues such as global warming, rising seas levels and green energy regularly appear in the news. Nowadays people are becoming more aware of the issues, but little is being done to combat them.

World Environment Day has been celebrating on 5 June every year since 1973. It aims to raise awareness of environmental issues that are affecting the planet. Earth Day is another annual event that is celebrated on 22 April. People all over the world celebrate and hold events to promote respect for the Earth’s environment.

So, you could hold your own ‘Green Day,’ in which you promote green issues at your own local level.


  • Plant trees–simply plant a tree in your garden or school, or offer to help planting trees at an organized event
  • Pick up litter in the local area
  • Switch off lights and electrical appliances that aren’t being used
  • Recycle and reuse materials–promote this by creating posters for your local area
  • Only buy and eat locally grown produce
  • Don’t use the car or any vehicle for the day;instead, walk, scooter or cycle everywhere


  • Choose a theme for your ‘Green Day;’ focus on one key issue, such as water. Million of people die each year from water shortages, lack of sanitation and hygiene-related illnesses; these deaths happen mainly in developing countries. We take water for granted and use it without thinking. During your ‘Green Day,’ make a concerted effort to become aware of how much water you use
  • Turn off the taps when brushing your teeth
  • Collect rainwater in an outdoor [container]
  • Have a shower, not a bath. If you have a shower, try to see how quick you can be (under four minutes)
  • Use a plug in the sink when washing your face or shaving
  • Use a bowl for washing food and vegetables, then use the same water to rinse out cans, jars and bottles for recycling
  • Only use the dishwasher when it’s full
  • Place a Save-a-flush bag in your toilet cistern to reduce the amount of water used for flushing



Childhood obesity is increasing year on year. Happiness and well-being levels in children are on the decline too. Children spend less time outside and more time in front of screens: computers, phones, games, television.

100 Family Adventures provides a valuable resource bank of tried and tested outdoor activities to enjoy with children, swapping ‘screen time’ for ‘green time’. Particularly inspiring for people who want to get started, but don’t know how, the book shows how any family, anywhere in the country, can enjoy time together outdoors.

Activities are grouped into themes: Woodland, Water, Close to Home, Hills and Mountains, Exploring, By the Sea, Extreme Weather. Within each section is a range in difficulty, from making a rope swing to scrambling up a stream, from spending a day without electricity to going on a charity bike ride, from exploring a rockpool to camping on an uninhabited island.

Packed with inspiring photos, sensible but enthusiastic instructions from parents Tim and Kerry combine with remarks and advice (and jokes!) from children Amy and Ella.

Use Garlic to Ward Off These Common Ailments

In the book Healing Herbs, Tina Sams breaks down the beneficial properties of some of the most commonly found plants. Nearly everyone uses garlic in their kitchen, but maybe it belongs in your medicine cabinet too! Check out what makes garlic such a powerful medicinal superhero!

To many, garlic has been a typical ingredient, as common as salt and pepper on the kitchen table. Though my family rarely cooked with garlic, I would wrangle an invite to dinner with the Italian family down the road every chance I got.
There was nothing that came out of my neighbors’ kitchen that didn’t make my mouth water upon the slightest whiff of garlicky goodness. Garlic is a bulb composed of between four and fifteen cloves in a husk that ranges in hue from clear white to tan or even pink.
Growing garlic is ridiculously easy. Find an organic source, buy a bulb, and place the cloves in the ground about 2 inches (5 cm) deep in full sun. Stalks, called “scapes,” come up in early summer and are trimmed off before blooming so that the bulbs get the growth energy instead of the flower.
The scapes can be used in the same way as garlic, and have recently become a sought-after vegetable. When the cut stalks turn brown, it is time to harvest. Store in a cool, dry spot in the same way you would store onions. Many people braid the stalks and hang the garlic bulbs, removing them from the bottom as they are needed. Garlic has been popular in folk medicine for many generations and has been in use in China, Europe, and India for eons.
Even the ancient Egyptians used it for both food and medicine.It has a long, rich history, and it is no exaggeration to say that garlic is a bit of a miracle. Entire books have been written as odes to the “stinking rose” and still we continue to find more benefits from its use. 
One of the best-known healing components in garlic is called allicin. The pharmaceutical crowd would move to isolate this one component and leave the rest behind, but in herbalism we know that the whole plant contains buffers and synergistic substances that activate and smooth out the effectiveness.
Allicin comes in this great-tasting package, a naturally occurring antibiotic and healing powerhouse combined with enough vitamin C to prevent scurvy.
There are more than 100 valuable healing components included in garlic, many of which are currently being researched. Garlic is often used in an ear oil to help with the painful ear infections of early childhood. It has immense healing and preventive properties to fight influenza, colds, and yeasts and fungi-like thrush and athlete’s foot.
It fights staph infection, and during World Wars I and II army medics used garlic juice–soaked moss to prevent gangrene and help fight wound infection.Crushed garlic or garlic oil can pull infection from a cut, but don’t lay this simple poultice directly on the skin, as it is potent and may raise blisters.

Garlic image by Donovan Govan, courtesy of Wikimedia Commons.

Garlic is often used in an ear oil to help with the painful ear infections of early childhood. It has immense healing and preventive properties to fight influenza, colds, and yeasts and fungi-like thrush and athlete’s foot. It fights staphinfection, and during World Wars I and II armymedics used garlic juice–soaked moss to pre-vent gangrene and help fight wound infection.Crushed garlic or garlic oil can pull infection from a cut, but don’t lay this simple poultice directly on the skin, as it is potent and may raise blisters.
Garlic keeps us hale and hearty during our middle years with antiseptic, antibiotic, antiviral, antibacterial, and anti-inflammatory properties, and is even a repellent for worms and other parasites (however, it is toxic to household pets).
Garlic is especially useful for the elderly, because it strengthens the heart and circulatory systems. It has been found to assist with high blood pressure while reducing serum cholesterol and triglyceride levels. It helps keep the blood vessels supple and free of plague. The use of garlic is very helpful in regulating levels of blood sugar, and it is potent enough that if you are using insulin and use a lot of garlic, you should let your doctor know.
It is no wonder that garlic is thought of as having the ability to ward off vampires and myriad other evils, since it actually does protect us from so many things. 



Ever wondered about the benefits of dandelion, chickweed, and elder? Healing Herbs is an essential reference for the beginning herbalist, featuring 20 common herbs, many of which are considered weeds, that can often be found in hedgerows, meadows, and wild places.

Along with medicinal information, this book includes traditional folklore and fortifying recipes for each edible or medicinal plant, and plenty of easy-to-follow instructions to help fill a backyard herbalist’s medicine chest with remedies to keep the whole family happy and healthy.

Healing Herbs is conveniently organized by plant, making it easier for the home herbalist to find, identify, and use healing plants from the backyard. Herbalist Tina Sams identifies the 20 most common and healthful herbs and over 100 natural remedies that are easy, inexpensive, and effective. This illustrated guide is fundamental for any nature-lover’s library.

Olive Oil is a Staple of the Mediterranean Diet. How Well Do You Know The Different Types?

You’ve heard recently about the return of good fats and how butter is good for you again. Well let’s not count out EVOO just yet! Olives and olive oil have a ton of benefits for you and if you’re trying to get your diet on track, it might just be the best. ChefAmy Riolo has more on olive oil and why it is so important to your health in her book, The Ultimate Mediterranean Diet Cookbook!



oliveslargewhole Olives are the ingredient most commonly associated with the Mediterranean diet—and for good reason! There are more than 750 million olive trees in the region, comprising 95 percent of the world’s total. It is said that 25 to 40 percent of the daily caloric intake of Mediterranean people comes from olive oil. Olive products are the common denominator that the cuisines of the entire region, from southern France to Israel, rely on. Further, olives, olive wood, olive oil, and its pumice are used to make everything from food and furniture to fuel and soap.

Olive harvest time has always been associated with good fortune and celebration. There is an Italian saying that says that grapes, grains, and olives make up the holy trinity of foods. First domesticated 8,000 years ago in the eastern Mediterranean areas that comprise modern day Israel, Syria, Palestine, and Lebanon, archeologists have found olive pits dating back 8,000 years and evidence of olive oil production from 6,000 years ago. By the fourth millennium BCE, the ancient Egyptians were using olive oil not only for culinary purposes, but also for cosmetics and perfumes. Since perfume making was so important to the Mediterranean at the time, the role of olive oil in its production made olives an important crop.

Often called green gold, or liquid gold, olive oil has a symbolic meaning in the three monotheistic faiths—Judaism, Christianity, and Islam. Hanukah commemorates the miracle of one day’s worth of olive oil lasting eight nights as recorded in the Talmud. Christians use olive oil to consecrate crowned rulers and church dignitaries. The Qur’an mentions olives numerous times and the Prophet Muhammad is said to have proclaimed, “Take oil of olive and massage with it. It is a blessed tree.”

oliveoilbottleHippocrates prescribed olive oil for curing gastric ulcers, muscular pain, and cholera. In the southern Italian region of Calabria, where my family is from, a few drops are added into the water of a baby’s first bath to ensure that he or she will have good skin for life. In many places in the Mediterranean region, it is rubbed into babies’ gums to soothe teething pain. Spanish physicians discovered that it was more effective than quinine in treating malaria! In Tuscany, olive oil was considered to be “one of the four most necessary things in the life of man.”

Whether drizzling over salads, dips, yogurt and cheese, using it to sauté vegetables or simmer sauces, deep frying, and even in dessert, olive oil can’t be missed. It is best served fresh, but it can fortunately keep for a very long time without going rancid. Contrary to popular belief, it actually has a high smoke point, 365°F to 400°F (185°C to 200°C) depending on the type, which is why people in the region fry with it. To make sure it stays fresh for a longer period, always store olive oil away from light.

Types of Olive Oil

Olive oils are categorized by their acidity level and extraction method. There are both domestic and imported olive oils on the market that do not meet the standards of a true extra-virgin olive oil. One way to ensure quality when purchasing olive oil is to seek out varieties and brands that come from countries such as Italy, Greece, France, and Spain, which do regulate olive oil labels with government seals of approval. A harvest date printed on the label ensures freshness. Source of origin of olives is also important, although the phrase “packaged in” simply means that the olives weren’t grown in that country, only bottled there. Here are further ways to decode the labels.

Single variety: Made from one variety of olives that may come from a single estate or growing area of a particular country or region instead of a more common commercial blend of olives.

Pure: The most inexpensive, made out of a combination of refined virgin and extra-virgin olive oils. Many people use this type of oil for frying.

Light: Refers to a lighter colored olive oil that has been filtered to remove the olive sediment, and may have a less “olivey” flavor. It does not refer to the fat or calories of the oil.

Virgin: Comes from the mechanical expeller of olives, contains 1–2% acid, and has not been refined or treated with heat. Along with extra-virgin, it has the largest amount of antioxidants.

Extra-virgin: Has the lowest amount of acidity (1%). It also comes from the first pressing of olives done with cold extraction. It has the freshest, most fruity flavor, and is considered to be the highest quality.

First cold-pressed: Oil is extracted from the first pressing of the olives, which denotes better quality and flavor. True extra-virgin olive oils are all first cold pressed.

Unfiltered: Contains small particles of olive flesh, which reduces shelf life of the oil. Many people, myself included, feel that unfiltered olive oil has greater taste because the olive particles continue to flavor it.



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More than a mix of rich history, gorgeous beaches, and warm blue waters, the countries along the Mediterranean Sea and their people have a history of living longer and healthier lives and you can too! By simply following a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, even drinking wine with meals, you can prevent diseases and prolong your life.

The Ultimate Mediterranean Diet Cookbook is the only book needed to unleash the power of one of the world’s healthiest diets. It integrates the latest research and clinical findings with 100 delicious, authentic, easy recipes and Mediterranean lifestyle tips while dispelling any myths and misinformation.

Using the Mediterranean Pyramid as a guide, cuisine expert Amy Riolo gets to the core of the Mediterranean lifestyle, and explains what is eaten, when to eat it, and why. Each recipe in The Ultimate Mediterranean Diet Cookbook contains a cultural tip from the Mediterranean region. Fun historical facts, legend, and lore, as well as nutritional information accompany each recipe.