Mediterranean Slow Cooker by J. J. Lewis

Content
    Rich in culture and food history, the nations on the shores of the brilliant azure Mediterranean Sea—Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel—have all contributed something special to the colorful, vibrant tapestry that is Mediterranean cuisine. Key components of Mediterranean cuisine include heart-healthy olive oil, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. Unhealthy lifestyle, diet and obesity have also been linked to type 2 diabetes, raised cholesterol and high blood pressure. These conditions can combine to make medical risks and problems more severe. Diet, lifestyle factors and obesity are also associated with an increased risk of certain cancers. Being substantially overweight can bring on or worsen osteoarthritis, sleep apnoea (a condition where your breathing stops for short spells during sleep), high blood pressure and gallbladder disease.
    Traditional Mediterranean dishes consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—reduce the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically protecting against type 2 diabetes. Because Mediterranean dishes are rich in fiber, it slows down digestion and prevents huge swings in blood sugar. It also reduces the risk of having Parkinson’s disease. In a diet containing high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress, the risk of Parkinson’s disease is practically cut in half.
    Researchers investigated the lifestyle of the long-lived Mediterranean people to see if we could learn from them and use the knowledge in higher-risk populations. After such factors as smoking, exercise, education and stress had been taken into account; it was found that diet had played an essential part in keeping these communities healthy. The dietary pattern was not new. In fact, it was a traditional mix of fresh seasonal and easily stored produce that probably dated back to the early civilizations. It had incorporated new foods, such as tomatoes, peppers and potatoes. They tried to establish which foods offered particular health benefits, producing all the research into 'super foods'. It was found that both individual food components (such as vegetables, fruits, mono-unsaturated fats) and their combination into a long-term dietary pattern were important for health.
    These cuisines are very ideal because it contain a variety of vegetables, a variety of fruit, legumes, cereals and cereal products; moderate quantities of fish, white meats, nuts, low-fat dairy produce; low quantities of red meat, eggs, sweets and sweet desserts; a high mono-unsaturated fat (eg, olive oil) to saturated animal fat (eg, fatty red meat); and low amounts of added salt - in many cases, herbs can be used for flavouring in place of excess salt. With fat being a major source of calories, restrictions can be placed on total amounts used in food preparation if setting targets for losing weight. There are many possibilities to be creative using locally sourced and affordable produce, according to your taste. You don't need to master Greek or Italian cookery - unless you want to. Just use the ingredient mix in any way you wish.
    The health benefits of vegetables usually show in long run by improving your overall health and keeping the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you are being benefited with abundant antioxidants that keep away diseases like cancer, cardiovascular problems and strokes. Moreover,