The Mediterranean Method: Your Complete Plan to Harness the Power of the Healthiest Diet on the Planet -- Lose Weight, Prevent Heart Disease, and More!

by Steven Masley

From a bestselling author and physician, this fresh approach to the Mediterranean diet—ranked #1 by U.S. News and World Report in 2021—helps readers lose weight and improve the health of their heart, brain, gut, and microbiome.

From southern Italy, Sardinia, and France to Spain, Greece, and Northern Africa the Mediterranean region is synonymous with sparkling azure waters and clear blue skies. It's also home to most of the world's longest-lived and vibrantly healthy people. Now we know why! Repeatedly ranked the #1 diet by U.S. News and World Report , the Mediterranean eating style—abundant seafood, vegetables, fruits, beans and nuts; lots of olive oil; a wide variety of herbs and spices; and even dark chocolate and red wine—has been scientifically proven to maintain a healthy gut and healthy weight, thereby reducing your risk for heart disease, dementia, memory loss, and many cancers in the process.

Taking this famously healthy and life-enhancing “prescription” one step further, Dr. Steven Masley—renowned physician, nutritionist, bestselling author, and trained chef—offers all the flavors and benefits of the Mediterranean diet, but with a “skinny” he focuses on delicious ingredients with a low-glycemic load. Including 50 recipes for food everyone at the table will love—from hearty breakfasts, crowd-pleasing appetizers, soups, and sides, to family-style salads, memorable main meals, and irresistible desserts— The Mediterranean Method is a revolutionary program for losing weight and maintaining the amazing health you regain. Slim down and protect your heart, your brain, and your healthy longevity—all while you enjoy the amazing bounty, variety, and joy of Mediterranean cooking!

Genres: Cookbooks, Nonfiction, Cooking, Health, Food, Self Help, Nutrition

240 pages, Hardcover

First published December 31, 2019

About the author

STEVEN MASLEY, MD is a Fellow with the American Heart Association, the American Academy of Family Physicians,and with the American College of Nutrition. He has devoted his medical career to the study of heart disease and aging, and has published significant research on these subjects in leading medical journals.
Currently he is the president of the Masley Optimal Health Center in St. Petersburg, Florida, and has a clinical appointment with the University of South Florida.

He is also an instructor of Lasting Leadership with Eckerd College, and has taught at the Center for Leadership with Sykes College of Business at the University of Tampa.

Reviews

[Jayme · Rating 4 out of 5]

Notice the name is “ The Mediterranean method” NOT “ The Mediterranean diet”…

That’s because this is really a lifestyle change that supports better heart health, cognitive health, Gut health, longevity, AND weight loss as opposed to the typical American diet.

It’s got all the information you need to get started-including the cooks tools that you will need, as well as how to set up your pantry and stock your refrigerator.

Glycemic-Load tables for common foods are provided so that you can choose your own foods.

It includes 50 recipes but I have to admit that only about 15 appeal to me.

I think I can make SOME positive changes but to completely revise my diet would be a challenge as many of the foods that I love would have to be eliminated. 😬

At least dark chocolate and a 5 oz glass of red wine 🍷 are encouraged daily! I can get on board with that!

Wish me luck!

[Lisa · Rating 5 out of 5]

Out of all the Mediterranean diet books I’ve read, this is the most informative for sure. It IS very detailed though and backed up by a lot of factual and scientific information, so if that doesn’t appeal to you to know why the method is so amazing, then you may not enjoy. I loved it though and thought the recipes sound amazing! Can’t wait to try some.

[GONZA · Rating 4 out of 5]

This is not the first book that I read praising the many reasons why eating "the Mediterranean way" is healthier in many ways, still it was one of the best written and with a lot of science behind its explanations. So I would suggest to every one who wants to change the way of eating and doesn't only want a "momentary" diet.

Non é certo il primo libro che leggo, che tesse le lodi della "dieta mediterranea" intesa come stile di vita e abitudini alimentari, ma é ben scritto e con molte ricerche scientifiche alle basi delle sue affermazioni. Quindi lo consiglieró a tutti i miei amici stranieri che sono alla ricerca di un modo piú salutare di mangiare, piuttosto che di una dieta momentanea.

THANKS EDELWEISS FOR THE PREVIEW!

[Jodie (That Happy Reader) · Rating 4 out of 5]

Having travelled to the Mediterranean area, and being a foodie, I was most interested in learning more about the food of the region and its health benefits. This book not only discusses the benefits of eating the Mediterranean foods, but puts it in the context as being part of a lifestyle that includes mindful eating, stress management, the social aspects of eating and exercise. Included in the book is a discussion on why certain food groups are more harmful than others, the importance of eating less red meat and more fish, choosing healthier snacks, and introducing more protein and less breads and cereals into our breakfast routine. There is a helpful chart to help the reader choose foods lower on the glycemic index. There are different chapters for those that wish to use this method to lose weight, for heart health, for a better brain, for a healthy gut and for longevity. There is a section in the back of the book which includes several recipes to guide the reader.

I found the book to be informative and it has provided me with further information to enhance my knowledge of how to make healthy food and lifestyle choices. Like any book on a particular diet, I will take parts of the information learned here and adapt them to my personal knowledge, beliefs and values.

Thank you to Edelweiss + and Harmony Publishing for the ARC of this book in exchange for the honest review provided here.

[Sean · Rating 5 out of 5]

A good nuts and bolts on how the diet works, how it improves your health, and what the science is behind these effects.

The diet is adapted a bit to make sure it is even lower in glycemic load than might be traditional, but which offers more health benefits.

Includes sections on the Mediterranean Method for:

Weight Loss
Heart Health
Better Brain
Healthy Gut
Longevity

It has some recipes at the end.

[Carol · Rating 5 out of 5]

How could I not give 5 stars to a book that tells me to have wine and chocolate every day??

[Lisa · Rating 4 out of 5]

This was a good beginners introduction to a healthy eating lifestyle. Really good at breaking down food groups and the nutrition they provide.

[Sascha · Rating 4 out of 5]

By now everyone knows the benefits of the Mediterranean diet. Fish, fresh vegetables, red wine, olive oil, exercise all combine to give you a longer, healthier life. Steven Masley, nutritionist and physician, brings his own take to this healthy way of eating and provides a convincing argument, backed by medical studies, to convince you that maybe it’s time to change your ways.

I was certainly convinced as I read. Granted, I am already a proponent of the Mediterranean diet. Masley’s tweakings, lose the pasta and breads amongst others, make a lot of sense. The Mediterranean Method provides information and guidance on making changes and that’s really where this book is best. I learned a lot about nutrition, the glycemic approach to eating, and what’s necessary for a healthy heart, brain, and body. Unlike other books I’ve read on the topic, this was not information overload but interesting and necessary.

read more: https://saschadarlington.me/2020/01/0...

[Wendy Jonson · Rating 4 out of 5]

Full of information - plus 50 recipes at the end! I liked that it explained essential vitamins, minerals, protein, what the body requires/needs, and how to get it through food and supplementation (plus what to look for in a good supplement).

[Readeira · Rating 5 out of 5]

This book is very straight forward and explains the Mediterranean diet in a way that “clicked” for me. The best book on Mediterranean diet I’ve read, and I would read again and recommend to friends.

One of my favorite takeaways was to plan what vegetable(s) you’re having first to center your meal around vegetables - the meat, the cheese, the grains, etc. - those are all secondary and to be used more sparingly. Not “We are having chicken for dinner” and decide the vegetables later but “We are having asparagus and zucchini for dinner” and selecting the accompanying ingredients later. Very cool and transformative.

Author also has a take that we don’t need daily servings of grains (pasta, rice, bread) as previous generations due to generally not having manual labor jobs that require a higher calorie load.

It also talked about not cooking with olive oil, and using avocado oil instead. Also, high quality chicken and eggs such as grass-fed free-range chicken rather than corn-fed. I’m not too worried about that currently.

[Kathy · Rating 3 out of 5]

Pretty interesting book about the health benefits of both the Mediterranean diet and lifestyle. I have incorporated advice into my daily life already, including small daily servings of dark chocolate, berries, and nuts. This book provides information on what a Mediterranean lifestyle can do to improve your weight, heart health, brain function, gut microbiome, and how it can improve your chances at a long and healthy life. Finally, there are a few (maybe 50) recipes at the end. This is where the book is a little lackluster, in my opinion. I was hoping for more recipes and certainly more interesting recipes than what is contained here. But I do look forward to trying several of these and may add a Mediterranean cookbook to my collection.

[Linda · Rating 4 out of 5]

He was a chef in France before became a MD. Which is a good prerequisite for a doctor, as well as an author of this cookbook.

I have Celiac disease and hypoglycemia (with lots of diabetes in my family). Masley’s approach makes sense—more vegetables, less glycemic load, more flavor, less meats, and built on a foundation of outdoor activity and exercise, relaxation, leisurely dining with social interactions, and mindful eating. I feel more satisfied and less cravings, healthier, less depressed. I’ve tried some recipes, like the minestrone soup, and I look forward to experimenting with others. I haven’t worked in daily dark chocolate and red wine yet, but I also haven’t worked out all the crackers, GF though they are.
As a bonus, read the blog at drmasley.com.

[Angela · Rating 3 out of 5]

If you're looking for a quick an easy beginner way to jump into the Mediterranean plan, this isn't it. It reads more like a text book for someone who really wants to learn the nuts and bolts of the method. For that, it is informative and easy to read with a nice piece on glycemic load and other health sections for weight loss, heart health, etc. Although there isn't a meal plan per se, great detail is given on which foods to choose to follow the diet along with a recipe section. I'd say this is a more advanced approach to understanding the Mediterranean diet.

[Rachelle · Rating 4 out of 5]

The Mediterranean Method... a comprehensive, though repetitive, guide to holistic living through healthy diet, exercise, and stress management. This book is a bit deceiving; the cover makes it appear like a cookbook. The first 150 pages are well researched and documented detailed discoveries of cultures which follow Mediterranean lifestyles and how American lifestyle can be adjusted toward the healthier approach. Remaining 80 pages offer basic plant based recipes, few pictures.

[Sharon · Rating 5 out of 5]

The first half of the book contains some useful information regarding different food and drink. The second half of the book contains the recipes which are written in standard recipe format and have tips and cooking instructions to go along with them. The index at the back is also very useful when looking for a specific recipe. I haven’t tried all the recipes but those I have are delicious and easy to make.

[Courtney · Rating 4 out of 5]

What I enjoyed the most about this book was the fact that it had citations to actual research. No "get rich quick" lingo here, no "look it up for yourself" dismissals - studies were correctly cited and referenced, and discussed as they related to the book's topic. A breath of fresh air in a diet book!

The recipes were good, though I will note that the author assumes a lot of prior cooking knowledge. Most recipes take 30+ minutes with multiple steps, so if you plan to use them, know your way around a kitchen and have time set aside. While more Mediterranean inspired than genuinely Mediterranean (lots of grain bashing in this book), the recipes are nonetheless solid. I particularly enjoyed the duck.

Extra credit to the author for recommending gluten and dairy alternatives where possible in the recipes.

[Michele McMurry · Rating 4 out of 5]

Dr. Masley brings unique credentials as a physician who is also trained in nutrition and the culinary arts. This is a good resource for anyone looking to improve their health through diet and lifestyle without relying unnecessarily on pharmaceuticals. His recipes offer good options for reducing glycemic load.

[A. A. Breitling · Rating 5 out of 5]

I like Dr Masley's approach to the glycemic load of the Mediterranean food program. It adds a deeper dimension to eating healthy food and losing weight. However, most of the recipes were not something I would take the time to make or eat. I'm sure they are wonderfully delicious, but I'm not a big fan of seafood.

[Hanko Guido · Rating 5 out of 5]

It is a low carb approach to the mediterranean diet. I transitioned to this way of eating from keto and it is sustainable. I think who rate this book negatively do not realize that about 80% of it is explaining the science of it, how to eat this way, and why. There are just a handful of recipes in the back, which are excellent.

[Elizabeth · Rating 4 out of 5]

Kinda terrifying how the way American’s eat is killing everyone. A bit neurotic about what I put in my body now but hey, I like good food and would love to live a long healthy life so what the heck.

Got a bit repetitive but really drove home the point that eating a “Mediterranean” diet would be the most beneficial.

[Lisa · Rating 3 out of 5]

This book describes how Mediterranean diets are good choices for low carb and low sugar meals. The recipe section of the book could have been expanded and better attention paid to photography for dishes.

[Candis Joyce · Rating 4 out of 5]

Interesting read and some good recipes too.

[George · Rating 5 out of 5]

Good presentation of the rationale and science behind the recommended approach.

[DK Simoneau · Rating 3 out of 5]

I can’t say I really learned anything new. The recipes didn’t inspire me though it was nice they were with color pictures. Hmmm.

[Ray Abney]

A very hopeful book. Information I never had. Not sure how well I’ll be able to implement, but I’m trying.

[Anne Allen · Rating 5 out of 5]

Good information with some nice recipes

[Jamie Holloway · Rating 4 out of 5]

I was a bit disappointed that there weren't any pictures of the recipes . The pictures help me visualize what I am making.

[Jeffrey Fisher · Rating 4 out of 5]

Terrific overview of this popular diet with the author's extra tweaks.

[Deb · Rating 5 out of 5]

Very well written, informative and motivating. Can't wait to try some of the recipes.

[Cecile]

Explanations are good, better than any other mediterranean cookbook and more in depth. Not many recipes I can use, however.