These Mouthwatering Meals Are Not Only Delicious… But You'll Never Have To Count Calories Or Starve Yourself!

Eating for Heart and Overall health can be delicious and easier than you think

My name is Erika Simons. I’m the head recipe coach over at Mediterranean Refresh. I joined their team because I’ve seen first hand how a disastrous diet can lead to terrible consequences for a person’s health.

If you’re like me, you’ve always struggled with your weight. In my teens and early twenties I could eat anything that I wanted and not gain a single pound…. Man, I wish I could go back to those days.

But then it seemed like 30 hit and since then it’s been so hard to keep the scales from creeping up.

Needless to say, my relationship with food has not been smooth sailing.

The problem (at least for me) was that I never built a solid foundation for how I consume food because my body was so forgiving. I never figured out a healthy eating style. Which foods would give my body the nourishment that it needed without tasting bland….

Sure, I’ve tried all of the crash diets, keto, paleo, the zone diet, expensive meal replacement shakes…. The list goes on.

All just temporary patches on a much deeper rooted problem: my deeply set relationship with food.

One day I decided to take a step back and re-evaluate this love-hate relationship with my diet. Was I really getting out of it what I was putting in? Was my body reciprocating my relentless efforts to keep it healthy?

It wasn’t.

So I started this journey, which has led me to this book today: The Mediterranean Refresh.

As I started researching more about our typical American diet, the more I began to resent it. I felt like I had been duped by big companies into believing that their tasty foods were fine for my health. That maybe I just needed to exercise more.

But then found the Mediterranean Diet… And I’ve been hooked ever since.

And while it says “diet” in its name (hands up if you hate that word), it’s more like a lifestyle. It’s about enjoying food again. Good food. Food that uses real, healthful ingredients and is so easy to make!

Once I discovered how easy it was to incorporate more goodness into my diet, my relationship with food started to shift back. And now I look forward to my meals every day… With zero guilt.

Heart-Healthy Mains

Eating out with my family and friends always seemed to throw me off track. Right when I thought I was back on the pathway towards making healthy choices, someone would invite me to a meal. And in comparison to those meal replacement shakes, a juicy burger sounded pretty good!

Now I have delicious Mediterranean lunches that I look forward to eating. Or I’ll make a tasty meal for us all to share.

But, I know that there’s still going to be times when we all eat out. I want you to enjoy those decisions to be in the company of the people you love without throwing your own food goals out the window.

That’s why I’ve also compiled some of my best tips and tricks to eating out in a healthful way so that you don’t ruin your progress.

Every recipe uses delicious, fresh ingredients that will make your taste buds tingle…

…even the desserts!.

The Mediterranean Diet is all about eating food that is closest to its original state and lots of good fats.

Fats. That’s what was hard to wrap my head around at first. How could eating fats actually help my heart in the long run?

It’s common knowledge that too much cholesterol and other fats can lead to disease, and that a healthy diet involves watching how much fat we consume. However, our bodies do need a certain amount of good fats to perform essential functions.

Good fats are primarily responsible for storing our energy. But they also control other aspects of basic metabolism.

Relying on pre-packaged flavourings and sauces can have dire effects on your health goals.

Benefits of a Mediterranean Diet:

  • Detox the liver and colon
  • Curb sugar cravings
  • Boost energy levels
  • Maintain your ideal weight
  • Fight inflammation
  • Stimulate your heart health
  • Manage blood sugar levels

So, how can you bring more Mediterranean foods to your table?

Our body’s use fat as their main source of energy.

If you stick to a low-fat life you’ll find that your energy levels are all over the place . Not to mention the risk of diabetes, heart disease, and higher blood pressure

But I want to teach you that striking the balance of heart-healthy fats doesn’t have to be time consuming or bland….

And we’ll prove it to you with a FREE copy of The Mediterranean Refresh!

Yes, FREE!

You’ll get the full physical 164-page book, sent straight to your door. With recipes for every part of your day, including: Cherry Whole-Wheat Pancakes, One-Pan Mediterranean Chicken, delicious smoothies, and Chili Lime Roasted Chickpeas!

The Mediterranean Refresh also included delectable desserts like Pistachio Pudding, Chocolate Cookies, Caramelized Pears, and a Natural Caramel Sauce.

We’ve even included beautiful full-color imagery on full page spreads! Because we all know we eat with our eyes first.

And Today You Can Get
"The Mediterranean Refresh" For Free!

To celebrate the launch of this delicious program and with the hopes that it inspires you to mend your relationship with food, we’re giving it away for FREE!

We hope that once you read this book, you’ll join the Mediterranean Refresh community with others who are on the same journey as you.

There’s absolutely zero commitment that we’re asking you to make or hidden future charges. We just want to give you the information and know-how to get started. Something that I wish I had when I began this journey.

One of my biggest struggles with sticking to any mainstream diet has always been cutting out sweets. My sugar cravings always take over. I end up binging on ice cream or cookies. And then feel immensely guilty - which sends me into another diet tailspin.

That’s why I wanted to make sure that this book took a real, holistic approach to how we all eat and enjoy food. I mean, who could actually stick to a diet that didn’t let you satisfy those cravings!?

Scrumptious Nutrient-Dense Desserts

Why I Made The Mediterranean Refresh

For the longest time, I kept my struggles with food to myself. I wouldn’t talk about them with anyone — especially not those closest to me.

I felt like no one would understand what I was going through.

I was trying to eat properly…. and get enough exercise. But everyone would just look at me and assume that I was lazy.

For so many years, I had been starving myself with meal replacement shakes or meticulously counting calories. There were so many rules attached to my eating that it was no longer enjoyable. And that depriving my cravings would just lead to ‘cheat day’ binges.

When I found the Mediterranean Diet, I realized that I had just be feeding my body with the wrong things. There was a whole variety of foods that I could eat and until I was full. Foods that weren’t only satisfying to eat, but also good for my body.

I wanted to share these recipes with the world. This way of life.

The Mediterranean Diet is liberating!

All of my life, I have watched the people closest to me struggle with their eating habits. I never wanted anyone to feel like they had to starve themselves to keep the weight off.

Because food is truly nourishing for the body and the mind.

And that’s what really hooked me on the Mediterranean Diet. There’s such an intrinsic sense of culture and community eating. People coming together to enjoy a delicious (and nutritious) meal.

Quick Grab-and-Go Snacks

Most diets that I’ve been on throughout my life have all been super restrictive! Only allowing a certain number of (small) meals each day. And definitely no snacking.

That’s where a Mediterranean Diet is so different and honestly it’s quite refreshing.

These are great to bulk make in advance so that when you need a quick boost, you won’t reach for unhealthy options like chips. Chili Lime Chickpeas are my current go-to!

I Discovered My Energy Issues Were Caused By Bad Fats 😧

When I learned about the direct relationship between good fats and increased energy levels, I couldn’t ignore it.

I started introducing more healthy fats to my diet little by little.

I was so refreshed!

I found myself powering through my day without relying on coffee. I was waking up in the morning without hitting the snooze button multiple times… It was like I was in a new body!

Once I started whipping up Mediterranean recipes constantly, I was always asked by friends and family for my recipes. Every day I see how my recipes are impacting the lives of people around me. My friends and family are all seeing the cardiac changes, boosted energy, and trimmer waistlines - plus, I know that with these healthful recipes I’ll get to enjoy their company for many, many more years.

This is one of my favorite sections of the book (second only to desserts)! Drinks, as I have come to know, have some of the highest hidden sugars! In one gulp, they can easily counteract all the healthy foods that you are eating.

That’s why I’ve also included delicious (and nutritious) drinks that pack a more flavourful punch than just plain old water.

Have you ever heard of a diet that encourages you to drink a peaceful glass of red wine? Yum. Normally alcohol is a giant no-go. But, as you will learn, wine can be a great compliment to this diet.

Thirst Quenching Drinks

I Wasn’t Planning on Sharing

Originally I had no intention of creating a recipe book. But friends and family always kept asking for my recipes…. And truthfully, I got tired of writing them all out so I typed up a copy for everyone.

Then when I joined the Mediterranean Refresh team, it was just such a natural fit to share these recipes with everyone!

I wanted to prove that these recipes could sustain a busy life and give more energy… So I tested them in the office and with our team of health experts — the recipes were a smash hit!

And we’re proud of these recipes! 164 pages of crowd-pleasing hits that will delight you any time of day.

Powerhouse Breakfasts

So many people say that breakfast is the most important meal of the day. Whether you follow this mantra or not, it can definitely set the tone for your day’s eating habits.

We picked some of the easiest breakfast recipes in our collection because we know that mornings are always chaotic and busy. But these ones are some of our favorites. Simple and effective. Hello, Power Seed Porridge. Yum!

164 Pages of Breakfasts, Lunches, Dinners, Snacks, Desserts, Drinks, and More!

Speedy One-Pan Mediterranean Chicken.

Refreshing Sugar-Free Blueberry Lemonade.

Zesty Chili Lime Roasted Chickpeas.

Delectable Natural Caramel Sauce.

Thick, Creamy Pistachio Pudding.

And more!

Will This “Diet” Really Work?

What’s so refreshing about the Mediterranean Diet is that it isn’t restrictive. There are no hard and fast rules about what you can and can’t eat.

Instead, the Mediterranean approach is to eat more healthy fats and fewer processed, empty calories.

It can be tough to make these changes. And I’m definitely not saying that it’s going to be over night.

But what’s beautiful about this book is that you can incrementally add more good foods into your daily routine. Whether you start skipping take-out lunches for tasty Tuna Pita Pockets. Or replacing sugar drinks with Fruit Detox Water.

You’ll reach your goal in no time!

But this is more than just a recipe book.

It’s a lifestyle guideline. Outlining the 10 essential Mediterranean go-tos. Tips for success and adapting your current diet. How to eat out. And is exercise really needed?

Then you’ll wish you knew it was this easy earlier! I know I do….

You Don’t Need to Be a Master Chef to Tackle These Recipes

Close your eyes and picture a classic Greek meal being prepared.

You probably saw overflowing baskets of fresh herbs and peppers. Olive oil. Lots of olive oil. Maybe someone slaving away in the kitchen for hours, carefully preparing a recipe that has been passed down through generations.

As delicious as that sounds….

Who has time for that? I know I don’t!

I’m constantly running around after my kids or at the office.

That’s why I’ve fine-tuned these recipes so that they still pack a nutritional punch but are SUPER easy and quick to make.

That’s why none of the recipes in this book require fancy techniques or hard-to-find ingredients.

So many of the recipes in this book can be made in a single pan, require no cooking at all, or can be tossed in the blender.

And the snacks are perfect for when you’re on-the-go or in the kid’s lunches.

In fact, these recipes are so easy that I tried them out on my sister - who burns toast probably 75% of the time. And even she could make them!

So many of the ingredients that we use in this book can readily be found in most pantries or at your local grocer.

WARNING: Current stock levels on The Mediterranean Refresh are LOW

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