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The Mediterranean diet has been the gold standard dietary pattern for decades, and with good reason: it has been linked with lowered risks of cardiovascular disease, cancer, diabetes, and Alzheimer's. Now, Julieanna Hever takes the Med to a whole new level! By focusing on whole-plant foods that promote long-term wellness and ideal weight management, you can reap the benefits of the most researched and beloved diet—made even healthier. The Vegiterranean Diet offers:
comprehensive nutrition info
shopping lists with everyday ingredients
more than 40 delicious, budget-friendly recipes
flexible meal plans (great for families, too!)
strategies for overall health
- Sales Rank: #44576 in Books
- Published on: 2014-12-23
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x 6.00" w x .75" l, .0 pounds
- Binding: Paperback
- 288 pages
Review
"A creative, sensible and novel message about diet and health. Using sound scientific understanding of the perceived 'differences' between the vegetarian and Mediterranean diets, Julieanna Hever presents a very readable and constructive book."—T. Colin Campbell, PhD, coauthor of the bestselling The China Study and Whole
"In an informative and fun book, Julieanna gives you the best of both worlds: all the flavors of great Mediterranean cuisine, without the drawbacks. Who said we can't have great taste and great health married together?"—Joel Fuhrman, MD, New York Times bestselling author of Eat to Live
"You may already know that the Mediterranean diet is heart-healthy and delicious. But in this marvelous book, Julieanna Hever takes it up several notches, showing you how to truly optimize both its healthiness and its deliciousness."—John Robbins, author of Diet for a New America and President of The Food Revolution Network (foodrevolution.org)
"Julieanna Hever has the wonderful gift of taking nutritional facts and information and making it all—ahem—digestible. And fun. This book will set you straight on what to eat and why, and you'll finally know definitively what will make your body (and taste buds) happy!"—Kathy Freston, New York Times bestselling author of The Lean, Veganist, and Quantum Wellness
"We're all looking for sustainable solutions to long-term health. But diet can be complicated and burdensome. Julieanna Hever gets to the delicious heart of why the Mediterranean lifestyle promotes wellness and longevity. An accessible, informing primer on the building blocks of optimal health and robust with mouth- watering plant-based recipes, this is a book you will cherish and rely upon for years to come."—Rich Roll, plant-based athlete and bestselling author of Finding Ultra
"Julieanna takes us on a Mediterranean journey filled with important nutritional information, debunking common food myths and providing us with a road map to a healthy lifestyle using her Vegiterranean food pyramid. This book has both educated and inspired me to to live a plant-based, whole foods Vegiterranean lifestyle."—Mike Zigomanis, plant-based professional hockey player
"A must-read for anyone interested in a sustainable, healthy life! The Vegiterranean Diet brings the history and science of nutrition from antiquity into the future, offering winning arguments for a plant-based diet. Julieanna offers a very clear plan to help us change our health and change the world. I'm in!"—Lisa Bloom, attorney and New York Times bestselling author of Think: Straight Talk for Women to Stay Smart in a Dumbed-Down World
"This book brings a practical and scientific perspective to the famously romantic Mediterranean diet. Julieanna is entertaining and informative as she shares everything you need to get started, from the diet's historical background, nutritional science, and impeccable health outcomes to an abundance of delicious plant-based recipes!"—Derek Tresize, CPT, WNBF Pro Bodybuilder
"A fascinating exploration into both the past and present using food and science as the vehicle, The Vegiterranean Diet infuses nutrition with compassion and wisdom. Julieanna Hever provides a solid and compelling thesis for why the healthiest diet is one that is plant-based and offers an easy, delicious, and practical plan to transform your health. Viva Vegano!"—Colleen Patrick-Goudreau, bestselling author of six books, including The 30-Day Vegan Challenge and host of Food for Thought
"The Vegiterranean Diet is bursting with timely, thoughtful information. Julianna Hever takes the Mediterranean diet to a whole new level. This book is an absolute must read for anyone interested in making truly conscious food choices, and amazingly delicious Vegiterranean food!"—Brenda Davis, RD, coauthor of Becoming Vegan: Comprehensive and Express Editions
"The Vegiterranean Diet is wise, clear, complete, practical, and it celebrates real food that is really delicious. Julieanna Hever is adept at translating science into understandable terms, and with great deal of heart, she's brought my Italian heritage and my vegan proclivities into perfect alignment."—Victoria Moran, author of Main Street Vegan and director, Main Street Vegan Academy
"Julieanna Hever has knocked it out of the park with this grand slam of a book, as much a lifestyle plan as a diet alone. The first half is the most comprehensive review of why the Mediterranean basin is so attractive and associated with superior health. If every medical student read this the health of the Western world would leap ahead in a few weeks. The recipes and kitchen skills are thorough and I cannot wait to try them."—Joel Kahn, MD, FACC, Clinical Professor of Medicine, Wayne State University SOM, author of The Whole Heart Solution
"In The Vegiterranean Diet, Julieanna Hever revolutionizes the Mediterranean diet with plant-based prowess. Backed by research, Julieanna's program serves up expert advice, meal plans, and irresistible, authentic recipes. Yet it's her unparalleled passion that truly inspires, through every page. Let Julieanna guide you to abundant health...the Vegiterranean way!"—Dreena Burton, author of Plant-Powered Families and host of plantpoweredkitchen.com
"The Vegiterranean Diet is an inspiring example of 'take the best and leave the rest.' Grounded in the beauty of tradition, Julieanna Hever offers a delicious, whole-food version of Mediterranean cuisine and nutrition."—Micaela Karlsen, MSPH, Founder of PlantBasedResearch.org
"The Vegiterranean Diet is an approachable, yet science-based, read that further elevates our understanding of the Mediterranean Diet and the importance of whole-food, plant-based eating."—Andy Bellatti, MS, RD, Strategic Director, Dietitians For Professional Integrity
Library Journal, 2/1/15
“Readers seeking nutritional guidance will be pleased with the range of coverage.”
Alternative Medicine, April 2015
“The Mediterranean diet has taken the world by storm. Julieanna takes this healthy diet approach to a new level.”
Portland Press Herald, 4/1/15
“[Hever] blends the best of a Mediterranean diet with the best of a plant-based diet to create an oil-free, vegan approach to eating…The book is loaded with information.”
About the Author
Julieanna Hever, M.S., R.D., C.P.T. is a Registered Dietitian and the host of the new talk show series What Would Julieanna Do? on Veria Living Network. Julieanna is the author of The Complete Idiot’s Guide to Plant-Based Nutrition, co-author of The Complete Idiot's Guide to Gluten-Free Vegan Cooking, and the nutrition columnist for VegNews Magazine. Julieanna served as a Special Consultant for the documentary Forks Over Knives and contributed recipes to the New York Times bestselling Forks Over Knives books. As the Executive Director of EarthSave, International, Julieanna brings whole food, plant-based nutrition to the forefront of efforts to improve the current global health crisis. Julieanna has been featured on The Dr. Oz Show, The Steve Harvey Show, The Marie Osmond Show, Reluctantly Healthy, and E! News; she co-stars on The Chef and The Dietitian and lectures extensively throughout the United States.
www.PlantBasedDietitian.com
Most helpful customer reviews
47 of 47 people found the following review helpful.
The Mediterranean Diet Gets a Delicious Makeover
By Dina Aronson
I love Julieanna Hever’s clever, succinct writing style and common sense approach to healthy living and eating. This book brings the newest scientific evidence about optimal health to a tried and true lifestyle and way of eating. Hever explains how the Vegiterranean diet is about so much more than just taking the meat out of the traditional Mediterranean diet; it’s about taking the most solid research and information we have about vitality and longevity and incorporating its tenets into an enjoyable and delicious way to eat and live. All information is referenced with full citations of the published studies.
This book explains the history of the Mediterranean diet and neatly ties it into its modern day applications (including common myths that just won’t die). As a dietitian who already eats plant-based, I have to say I learned a lot from this book, not just facts but new ways of thinking about food and plant-based nutrition. As a foodie, I was excited about Hever’s recipes. Last night I made 3 of them. First, I tried the Savory Sprinkles (a simple but brilliant combination of sundried tomatoes, hemp seeds, nutritional yeast, and sesame seeds), which I stirred into my hummus at lunch today, and WOW it is terrific! I added a bit of sea salt and it’s perfect. I plan to sprinkle it on my roasted eggplant tonight. I also made the Sunrise Kale Chips, because I’ve been searching for a recipe that doesn’t require a dehydrator and that yields CRISPY kale – this is it! And the kale is delicious. Even my 4-year-old daughter loved it. Finally, I baked the carrot muffins, which are gluten free and oil free (I admit, I freely use wheat flour and oil in baking), and honestly are amazing. Both my kids loved them toasted and spread with almond butter. They will surely become a staple in my home as well as the go-to recipe for bake sales at my kids’ schools. Tonight I plan on trying the Ful Medames (I have only used canned favas in my previous attempts; this version, using dried beans, looks awesome) and the Chocolate Crispy Fruit Squares.
This book gets 5 stars for its evidence-based information, presented in a truly practical way, as well as a collection of creative and healthful recipes. Hever also provides excellent summaries of controversial issues like dietary fat and soy in the diet, and includes excellent sections on mindful eating and movement as part of the lifestyle.
61 of 63 people found the following review helpful.
More than the standard "olive oil/red wine" Approach.
By Ms. Le Chat
I recv'd my copy of The Vegiterranean Diet yesterday, and it's already had an impact. Ms Hever provides all of the components of veganism that matter to me: why this decision is of merit, how to involve yourself with others who share values of loving kindness and compassion towards all sentient beings, the REAL value of following a Mediterranean Diet - it's not about olive oil, it's about the time-tested (reaching back thousands of years) ways to health (activity, eating truly nourishing foods, finding support, giving back to the community). It's not about drinking red wine, eating fish. It's about packing your meals with fresh vegetables, fruits, nuts, beans - REAL food as opposed to trendy, highly-processed soy stuff, vegan cheese (I don't know HOW those companies get away with calling that orange stuff "cheese"), "meat replacements" - it's like a breath of heady, spicy Mediterranean air. Her writing draws you in from the first page. This book is so informative, so gentle in its approach, so well thought-out and put together.
I became a vegan earlier this year. I have read a cornucopia of books on diet and health, nutrition, veganism, vegetarianism, visited FB sites for vegans, animal rights activists/advocacy groups, etc. and found a LOT of mostly conflicting, even contradictory, reasoning and research, lots of inflammatory posts, lots of judgment and rhetoric and fear and misinformation - a glut of emotional flotsam and jetsam mixed in with a few sincere individuals who simply understand that what we eat has an effect on us, our planet, and everything that lives on it and are still a bit confused about how to eat healthfully. Ms Hever approaches this subject with a wealth of personal experience and skill. This book is packed in an easy-to-read format with research information, meal plans, everything. The recipes sound delicious, I finally have a meal plan I can follow as a newly diagnosed Type 2 Diabetic that fits in with my values/etchics. I plan to read her book, The Complete Idiot's Guide to Plant-Based Eating, now. I have gone to Dr. Richard Oppenlander's Inspire Awareness Now site, and it's wonderful - she writes about his 40 years of research and books about his studies of how what we eat effects us and our planet. His books are also available on Amazon.
Overall, great book. No pictures for those who feel they're a must-have with recipes. Pleasant anecdotes, personal approach, you feel you want her to coach you along the path, or at least meet her in person. I've read McDougall, Esselstyne, Ornish, Fuhrman, on and on, and Ms Hever's book finally is the treasure chest I've been hoping to open.
36 of 39 people found the following review helpful.
Brilliant contribution to the plant-based lifestyle bookshelf full of facts, inspiration, and fun
By Lani Muelrath
This book from the desk - and heart - of Julieanna Hever is a brilliant contribution to the plant-based lifestyle scene. Heavily referenced and researched, it is a clear presentation of the fundamentals of what has become known as The Mediterranean Diet and how to perfectly fulfill its promise by focusing on whole plant foods.
I am impressed with the amount of nutrition data pulled into this book. It can be used as a nutrition reference guide for simply healthy eating - through the lens of the familiar precepts of the Mediterranean Diet. Julieanna addresses:
1. The premise of he Vegiterranean Diet
2. What makes Hever's version of the Mediterranean diet unique from the traditional one.
3. Why olive oil is removed from the traditional Mediterranean diet
4. A new food pyramid and plate you created for this book book
5. A unique spin on meal planning
6. Talk about The Blue Zones
7. The “3 C’s” of what we eat: Compassion, Carnism, and (Over)Consumption
8. Where wine fits in
The Vegiterranean Diet is also just plain fun to read. As the author traveled to the Mediterranean as part of research for this book, you feel immersed in the lifestyle and delicious food that we all recognize.
Plus, Julieanna connects personally to the reader throughout. There are also over 60 recipes, some created by contributing chefs but mostly developed in the kitchen of Julieanna and her Mediterannean mother-in-law - so the personal touch rings throughout.
As a plant-based health educator and transition strategist, I'm excited to have this addition to my shelf. Highly recommended
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