Eat pasta, enjoy wine and lose weight! The Mamma Mia! Diet brings the health benefits of a Mediterranean-style program with Italian flair and flavor. It is authentic, effective, delicious and fun.
The Mamma Mia! Diet is more than just a meal plan—it’s a complete lifestyle guide. Based on an improved version of the classic Mediterranean diet, the Mamma Mia! Diet provides you with modernized versions of healthy Italian dishes to help you lose weight while still feeling full and satisfied.
The more doctors test it, the more they find that eating Mediterranean is the absolute best way to lose weight. Based on the cooking and eating style of Italy, the Mamma Mia! plan features olive oil, fruits and vegetables, nuts, legumes, fish and poultry, whole grains and, yes, wine!
With The Mamma Mia! Diet, you’ll enjoy:
• Better health and improved longevity
• Higher energy levels and improved fitness
• More variety than any other diet
• Fundamental nutrition grounded in tradition and science
• Incredible dishes packed with nutrition and authentic Italian flavor
• A diet that nourishes you and your family, all in one
Food can be more than just delicious. Food is medicine for the body, mind, and soul, and with The Mamma Mia! Diet, you can make the most out of what you eat, all while experiencing an Italian-style atmosphere—and satisfying an Italian-style appetite!
The Mamma Mia! Diet is the modern Italian diet program that lets you enjoy the best of what Italian fare has to offerabsolutely guilt-free! Benefits of The Mamma Mia! Diet include weight loss, diabetes management, cardiovascular health and longevity.
The Italian expression "Mamma mia!" denotes surprise such as "Mamma mia! I am eating good food, drinking wine, losing weight and feeling great!" The Mamma Mia! Diet shows that this is possible.
• DOCTOR RECOMMENDED. Based on the time-tested Mediterranean diet, combined with a modern twist, The Mamma Mia! Diet gives you everything you need to make lasting lifestyle choices leading to better health, higher energy levels, and increased longevity.
• ENJOY WHAT YOU EAT. Each meal is specifically crafted with three guiding principles in mind: achieving maximum nutritious value, maintaining the authentic taste of real Italian cuisine, and providing satisfying, filling portions that will leave you feeling energized all day long.
• EASY-TO- FOLLOW. Every meal featured in The Mamma Mia! Diet can be made quickly and easily using commonly found foods, requiring no special skills.
Based on the well-tested, tried and true Mediterranean diet, with Italian flavor and foods, The Mamma Mia! Diet is a healthy weight loss diet everyone can enjoy!
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About the Author
Paola Lovisetti Scamihorn is an Italian pharmacist, researcher and food writer with particular attention to healthy eating. Cooking, eating healthy food and staying active have always been her life-long passion and way of life. She has a cooking blog "Passion and Cooking" and contributes to several international magazines. She has previously published in Italy Love is Eating, focusing on Italian culinary culture.
Paola Palestini is a biochemistry professor at the Medical School of the University Milano-Bicocca, Italy. She is the coordinator of the Masters in Nutrition and Applied Dietetic programs in addition to teaching in many degree courses including medicine, physiotherapy, nursing, nutrition, and neurology. Recently, Paola has been actively involved in the promotion of the principles of a healthy diet through conferences and in collaboration with several magazines. She is the author of seventy-six scientific articles published in international journals.
Read an Excerpt
Nowadays, we are exposed to any number of diets, each invented by a so-called nutrition guru, each promising easy weight loss in no time at all. Just a few simple changes, they claim, will get us into perfect shape, toned and in good health. The one thing these diets have in common (besides unsustainable results) is that they are monotonous, unrewarding, and even unhealthy, due to being incomplete or difficult to follow. That’s why it’s always smarter and better in the long run to adopt a healthy lifestyle rather than some crash-course diet. Simple, sustainable changes to one’s diet—changes that are relatively easy to follow, beneficial, and can be easily implemented into your way of life—are the key to improved health and well-being.
But what changes should you be making?
Studies have consistently shown that Italians are some of the longest-living people in the world. Just this year, in the northern area of Piedmont, the oldest living person in the world and the last survivor of the 19th century passed away at the age of 117. And she is no fluke; her sisters lived to be 100 and 102 themselves! In southern Italy, there are several villages that are called “villages of eternal youth” because of the high numbers of active 100+ year-olds.
The secret to this reproducible longevity lies in their healthy lifestyle: the Mediterranean diet. The Mediterranean Diet, classified by Ancel Keys and part of UNESCO’s Intangible Cultural Heritage of Humanity, consists of a series of foods (fruits, vegetables, legumes, olive oil, wine, fish, and small amounts of meat—preferably white meats) that should be a normal part of nutrition, along with regular physical activity. Consequently, the Mediterranean Diet is not a collection of recipes; it shouldn’t be confused with the concept of Italian cooking. It does, however, emphasize important human values such as hospitality, neighborliness, intercultural dialogue, and respect for diversity—values which are often expressed in pictures of Italian families enjoying a lively conversation over a plate of pasta and a glass of wine. Several epidemiological studies have demonstrated that the Mediterranean Diet is associated with a lower incidence of mortality from all causes, and it is also related to a lower incidence of cardiovascular disease, type 2 diabetes, and neurodegenerative diseases.
So, what is it that makes the Mamma Mia Diet, itself based on the diets of rural areas of the Mediterranean, possibly be the diet of the 21st century?
The Mamma Mia Diet (MMD) reflects the changes in the world since the turn of the century. Many people live by themselves and don’t really have the time for cooking like our mothers and grandmothers did. The MMD is truly special because is based on the principles of the Mediterranean diet, using simple recipes with a modern twist to illustrate how the Mediterranean Diet can reflect a 21st century lifestyle—one where people are have less time to cook, are pressed for time and under a lot of stress, are exposed to more processed food, and do less manual work. We’ve updated our recipes and cooking techniques to reflect the most recent, scientifically supported nutritional discoveries to make it easy, fast, and modern.
The key words are: QUALITY, QUANTITY, SYNERGY and MODERATION.
We want people to start thinking differently about food. Food isn’t just something that feeds, fuels, and nourishes us; it can be used as medicine for the body, mind, and soul. The Romans said it best long ago: “Mens sana in corpore sano.” “Healthy mind in healthy body.”
—Excerpt from the Introduction of The Mamma Mia! Diet
Table of Contents
Introduction: Why the Mamma Mia! Diet is Superior to Other Diets ix
Part I The Principles of the Mamma Mia! Diet
The Science of the Mamma Mia! Diet 3
Benefits of the Mamma Mia! Diet 7
Carbohydrates and the Mamma Mia! Diet 11
Fruits and Vegetables and the Mamma Mia! Diet 31
Fat and the Mamma Mia! Diet 51
Protein and the Mamma Mia! Diet 71
Salt and the Mamma Mia! Diet 87
Beverages and the Mamma Mia! Diet 97
Part II Top Tips for Success
Shop Intelligently 115
Meal Patterns and Planning 121
The Benefits of a Home-Cooked Meal 131
The Basics of Healthy Sleep 143
Tips for Increasing Metabolism 149
Part III Recipes and Seasonal Menus
Seasonal Menus 303
Appendix A Cooking Techniques 309
Appendix B The Secret of Pasta 319
Appendix C Conversion Tables 325
About the Authors 329