How do I Start to Plan my Healthy Lifestyle ?

By the Authors of The Mediterranean Diet eBook

Disclaimer: If your main goal is quick weight loss…then skip this article! If you want simple lifestyle changes you could introduce in your life with little effort…then continue reading!

Weight Loss is the 1° Consequence of Healthy Eating

Let’s go learn how to live healthy by following these simple diet and nutrition rules. 1° of all ask yourself: “How can i be sure that my meals can satisfy my dietary needs?”. This means that after your meals you should not be Hungry, Beak, Burdened or Somnolent.

Rule No. 1: Evaluate the Best Food Combinations

Our digestive system uses different gastric juices and enzymes to digest the different types of food. (i.e. “Meat requires Hydrochloric acid and pepsin, those enzymes are less useful to digest starches or complex sugars. This can cause fermentation”). Below a list of the best food combinations.

  • Meats and fresh vegetables
  • Carbs (Pasta, bread) with fat proteins (Cheese, yogurt)
  • Carbs and vegetables
  • Fats and vegetables (Season salads with Olive oil)

Worst Combinations

  • Animal proteins and carbs (Pasta, bread or rice)
  • Meats/fish with cheese
  • Animal proteins with legumes
  • Carbs with acid fruits (Agrumes, strawberries, etc…)

A Word About Fruit

Fruit needs to pass quickly through our digestive system. So it’s better to eat fruit alone (for snacks or breakfast). If you eat fruits at the end of your meal, it could create fermentation. Apples and Ananas, instead, could help digestion.

Rule No. 2: Eat Raw Foods as much as Possible

Cooking foods decreases the presence of healthy nutriments. By eating raw foods you’ll get more vitamins and minerals, get more enzymes that help digestion, absorb more nutriments and stimulate the production of gastric juices.

Rule No. 3: Eat Small Portions but Do Numerous Daily Meals

Breakfast

  • Yogurt, Milk or Fruit juice
  • Whole bread
  • Marmalade

Snacks (11:00 AM & 18:00 PM)

  • Fruit
  • Yogurt

Lunch

  • Always start with raw vegetables or salads
  • Pasta, bread or rice (Good also to combine them with legumes like peas, beans or lentils)

Dinner

  • Eat small portions and early (not after 21:00 PM)
  • Start always with raw vegetables
  • Choose one of these foods:
    • Withe meats (Poultry, rabbit, Turkey)
    • Red meat (Beef or Horse)
    • Fish
    • Cheese
    • Eggs

Rule No. 4: Cook Healthy Recipes that Are Simple and Quick

Rabbit (Alternative: Chicken or Turkey) and Tomatoes

  • Cut Rabbit in small pieces
  • Cook for 5 minutes with olive oil, garlic, onion, celery, carrots, red pepper
  • Add salt
  • Pour red wine
  • After 10 minutes add the tomato sauce
  • Cook at low heat

Delicious Salads

  • Lettuce with celery and tomatoes
  • Cauliflower with carrots and zucchini
  • Fennel with lettuce and peppers

For Seafood Lovers: Marinated anchovies

  • Clean and cut anchovies
  • Marinate in lemon juice for several hours
  • Add oil and salt

For Meat Lovers: Beef Carpaccio

  • Cut raw beef thin
  • Add lemon oil, salt and pepper
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