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MediterrAsian Diet

browse diets: Diets / Asian Diets / MediterrAsian Diet

How does the MediterrAsian diet work? The MediterrAsian diet combines traditional Mediterranean and Asian eating and lifestyle practices to help you lose weight. People in the Mediterranean culture seem to have very little stress and almost no problems with obesity. Their way of life makes them happy and healthy. This diet reveals their secrets. Eating a high volume of plant foods such as vegetables, fruits, grains, legumes and nuts is common overseas. There is low red meat and animal fats consumption. A small amount of red wine is included in the diet and consumed regularly. The program recommends regular and moderate physical activity. It also suggests that you work towards strong social bonds, and an optimistic attitude towards life.

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If you answer yes to more than 50% of the following questions, the MediterrAsian Diet is right for you:

  • 1Do you want a diet that allows you the occasional wine or beer?
  • 2Do you love pasta and rice?
  • 3Do you need a flexible diet plan?
  • 4Would you like a diet that has been proven, not over a couple of years, but for hundreds of years?
  • 5Would you like to customize your diet to fit your palate and lifestyle?

The MediterrAsian Diet promise to you?

The MediterrAsian diet is based on the idea that you can eat a wide variety of amazing food, spend time relaxing each day, and be healthier than ever. This diet not only allows, but encourages you to eat delicious dishes like risottos, pizzas, curries, sushi and stir-fries on a regular basis. You can even include some of your favorite beer or wine as part of your dinner each night. If you choose a lifestyle like this, you can stay lean, reduce your risk of cancer, heart disease and type 2 diabetes, and have a longer, more fulfilling life. This might sound impossible, but this is the way people from Asia and the Mediterranean have been living for thousands of years. If you live like they do, you can reap the same healthy benefits.

The Theory and Details Behind the MediterrAsian Diet

The Mediterranean consists of very diverse countries with diverse cultures, traditions and food. Some of these countries include Spain, Italy, Turkey, Greece and Morocco. Not only do they have different techniques for cooking, they also use varied spices, herbs and seasonings. The same kinds of differences are found all throughout Asia. You can travel to Thailand, Korea, Japan, Vietnam or China and find very different menus and ways of cooking food. However, over the past 50 years, some obvious similarities have been found between the lifestyles and diet of people who live in the Mediterranean and Asia.

Similarities Between Asia and the Mediterranean:

  1. They eat very small amounts of red meat
  2. They eat a large variety of grains, legumes, vegetables, fruits and nuts
  3. They eat fish on a regular basis
  4. They drink alcohol in moderation each day
  5. They use fat that comes from plants and fish
  6. They get regular exercise throughout the day
  7. They set aside time each day to relax and re-focus
  8. The family unit is very important
  9. They have an optimistic view of life

Research has shown that diet and lifestyle choices such as these have led to longer lifespan, decreased risk of chronic disease and better health overall. You too can reap these amazing benefits for yourself it you are willing to give up your high-stress, fast paced life and adopt some of these tried and trusted principles. It may sound difficult, but it is possible and well worth the effort.


The food you eat is a combination of pastas, curries, stir-fries, fresh fruit and vegetables, and whole grains. You are provided with over 100 delicious authentic Mediterranean and Asian recipes to try and enjoy. Menu guides are there to help you select if you want to make Vietnamese, Indonesian, Thai, Japanese, Greek, Italian or Moroccan meals each day. You are also given a list of items you want to regularly have stocked in your pantry to help with your cooking. You are encouraged to eat a large variety of meals, sticking to moderate portion sizes.

Another great thing they provide is a sample 7-day plan that includes all the meals you need for an entire week. They even give you all the recipes, plus a shopping list that helps you get all the groceries you need to make these delicious meals.


Exercise is something you do as part of your day. You are encouraged to exercise at least 20 minutes a day by doing things you would normally do throughout the day. Some examples of these are throwing a football, playing with you kids, going for a walk, mowing the lawn, washing your car by hand, flying a kite, or doing some gardening. The idea is that exercise should be something you do every day without even thinking about it.


Relaxation is also something you do as part of your day. You are encouraged to relax emotionally and physically for at least 30 minutes each day. Some examples of these include writing in your journal, reading a book, meditating, going to a museum, practicing yoga, painting or drawing. Relaxation is something most people forget to do. Underestimating this important facet of health is a big mistake. Health problems associated with stress are varied and extremely dangerous.

What Health Care Professionals Say About the MediterrAsian Diet

In 1983, Cornell University, Oxford University and the Chinese Academy of Preventative Medicine launched The China-Cornell-Oxford Project. For the next seven years, researchers went across China studying the diet and rates of disease among over 10,000 men and women. They found that in areas where people followed a traditional plant based diet, rates of breast cancer, obesity and heart disease were much lower than those found in Western society. When they continued the study in more urban areas, their findings were much different. Where people consumed a more westernized diet, they had higher rates of these same diseases. They concluded that nutrition was a strong controlling factor in how chronic diseases develop.

In 1988, a study was done by the French National Center for Health Research and the University of Saint-Etienne to find out more about the Mediterranean diet. They took 605 male and female heart attack survivors and randomly divided them into two groups. One group ate a standard low-fat diet while the other group ate a Mediterranean style diet that included grains, vegetables, beans, fruits, small amounts of red meat and moderate amounts of fish. The study was supposed to last 5 years, but was ended only after 2 months because of the amazing results.

Those who followed a Mediterranean diet lowered their death rate 70% more than those on the traditional low-fat diet. They also discovered that cancer rates were 61% lower among the group that ate the Mediterranean diet. The researchers indicated that the results were very unexpected and incredible for such a short amount of time. Because of this, they were published in the American Journal of Clinical Nutrition.

Examples of MediterrAsian Diet Meals: #1

BreakfastOatmeal with soy milk and raisins
SnackRaw almonds
LunchGreek salad pita pockets, 2 apricots
SnackSmall bunch of grapes
DinnerSicilian Tuna and Basil Pizza, 1 glass red wine

Examples of MediterrAsian Diet Meals: #2

BreakfastPeanut Butter & banana on toast
Snack1 sliced apple
LunchTuna, chicken, crab or turkey deli sandwich or 6-inch sub on whole grain bread with lots of vegetables such as lettuce, tomatoes, sliced onions, cucumber, grated carrot and peppers
Snack2 thin slices of cheese
DinnerThai red chicken curry, 1 cup canned fruit salad in natural juice

The MediterrAsian Way

The MediterrAsian Way: A Cookbook and guide to health, weight loss, and longevity.

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