The Mediterranean Refresh Reviews (Erika Simons) Is It Legit?

Whenever people talk about weight loss programs, strenuous workouts and calorie-restricted diets are likely to mind. Unfortunately, this discourages many people from taking the first step to reducing their weight. Good news – you can now reduce your weight by following a non-restrictive diet, commonly referred to as the Mediterranean diet. This diet is non-restrictive in the sense that you’ll continue to enjoy delicious food that you love but still lose weight.

The Mediterranean diet will encourage you to consume unprocessed foods like whole grains, vegetables, poultry, nuts, legumes, fish, and fruits, all with healthy fats and flavorful spices. This diet is explained more in the book The Mediterranean Refresh by Erika Simons. In her cookbook, she includes recipes for delicious, healthy meals to help you change the way you see food.

What is The Mediterranean Refresh?

The Mediterranean Refresh is a cookbook based on the Mediterranean-eating style, and Ms. Simons developed the recipes to be both flavorful and healthy. According to the Mayo Clinic, the Mediterranean diet is about eating healthy foods, specifically plant-based, non-processed foods.

However, the diet also includes animal-based food, but the author emphasizes that you should eat them in moderation. This means the diet isn’t restrictive and will give you the freedom to choose what you enjoy eating most.

The book, which is 256 pages in its physical form, includes over 100 recipes. Everything from main courses, breakfasts, and even snacks to help you fight the craving for junk food! Recipes range from dinners fancy enough for a holiday to a quick 5-minute breakfast so you can rush out the door in the morning and still stay on track.

Benefits of the Mediterranean Diet

The diet is structured to enjoy your favorite meals but still lose weight. You won’t have to worry about counting calories or entirely to cut down on certain food groups when following the Mediterranean diet. Your social life won’t suffer either because you can still enjoy drinking wine and going out with friends in moderation.

Other health benefits of the Mediterranean diet include:

Reduced risk of heart disease

As already mentioned, the Mediterranean diet is good for heart health. A study conducted in 2016 on over 20,000 people found out that people who follow this diet are more likely to have a healthy heart.

In another study focusing on death, stroke, and heart attack resulting from cardiovascular problems, it was found that following a Mediterranean diet lowers the incidence of these issues by up to 30%.

Helps with weight loss

Following a Mediterranean diet can help you lose weight, even if you don’t work out much. However, it’s important to remember that it’s not just about weight loss; it’s also about revolutionizing your relationship with food. Whole foods, healthy fats, and flavorful spices are employed not to feel deprived. Of course, exercise may help increase the rate of weight loss, but remember – exercise doesn’t have to be done at a painful level of intensity! Even a moderate amount of walking each day can help encourage weight loss.

Why choose the Mediterranean diet?

Scientific evidence suggests that following a Mediterranean diet can help alleviate or prevent numerous health conditions such as the following:

  • Slow cognitive decline.
  • Reduces the chances of stroke
  • Can regulate cholesterol levels
  • Assist in regulating blood sugar
  • Help manage or prevent type 2 diabetes
  • Help people with arthritis
  • Alleviate inflammation and help detoxify the liver and colon
  • Reduce and regulate hypertension (high blood pressure)
  • Helps reduce the risk of certain types of cancers
  • May help lower the occurrence of depression

US News & World Report ranked the Mediterranean diet #1 in its categories in its Best Diets of 2022 article. Although, as they note, the Mediterranean region comprises many countries with their regional cuisines, such as Greece, Italy, Spain, and France, there are common elements of the traditional culture in all areas that promote healthy eating. They include a focus on eating whole foods, healthy fats such as olive oil, and fish or seafood on a weekly basis. In fact, traditional Mediterranean meals often reserve red meat for special occasions or holidays, and many recipes rely on poultry, seafood, or plant-based protein, such as legumes.

The Mediterranean Refresh capitalizes on that by including articles highlighting those ingredients, such as chickpeas that are healthy, delicious, and easy to prepare.

Who is Erika Simons?

Erika Simons is a passionate author, chef, and nutrition & lifestyle coach. After watching her mother, a professional chef, struggle with an eating disorder, she decided to change her relationship to food and take charge. After extensive research, she authored The Mediterranean Refresh to guide readers on following the Mediterranean diet on a budget. The book has over 100 mouth-watering, vibrant recipes, including snacks and desserts. Already, she has sold over 500,000 copies of the book.


Fire up your diet with this popular bestseller. The Mediterranean Refresh will help you swap your bland salads and calorie counting for mouth-watering meals that balance satisfaction and health. This book is available online right now for free, and you only pay to ship the book to your home address. For any questions regarding the book, shipping, or any other concerns, please contact the publisher, Peapil, at:

  • support@peapil.com.

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