Change your life: the right foods to nourish your body and mind

Who I am
Robert Maurer

Author and references

by Lorenza Guidotti and Roberta Piazza

Is called "Macromediterranean cuisine" and it is a Zen reinterpretation of our diet.

“Food is important not only for the substances it supplies us, but also for the vital energy that it transmits to usHe explains Franco Berrino, well-known physician and nutrition expert as well as author, together with Daniel Lumera, international reference in the practice of meditation, e David Mariani, trainer specialized in the rehabilitation of sedentary people, of a freshly printed book entitled Twenty-one days to be reborn (Mondadori, 360 pages, € 20 - € 9,99 Ebook), where you can find all their tips for changing habits, day after day.

"Needs to nourish the body and give pleasure to the mind»Continues Berrino. This is why it is so important the way it is presented. «Arranging the pieces of fresh and dried fruit in a harmonious way, as if to draw a mandàla, is very different from mixing them all together in a bowl».

In the 21 days of the rebirth program, the menu doesn't vary much. «Only plant-based foods are envisaged, which are more effective for detoxify the body and reduce inflammation which is at the origin of many diseases », explains Berrino. “Then, 1-2 times a week, they can be introduced the meat, the eggs, the cheese and, preferably, fish: they are a source of vitamin B12, essential for keeping the brain young ».

Become "on time" with the right foods

The best time to go to the bathroom is when you wake up the large intestine is more active. Is yours a little lazy? Then help him with one of these remedies.

- Flax seed. In the evening, pour 1 tablespoon into 1 glass of water. Let it rest and drink when you wake up.

- bending. After dinner, put 1 teaspoon in 1 cup of apple juice. Boil and take lukewarm.

- Umeboshi. Eat 3-4 in the morning on an empty stomach, or at the end of lunch or dinner.

- Carrots and daikon. Use them in equal parts to prepare a soup to bring to the table in the evening.

And now, browse the gallery with the rebirth program menu to change your life in 21 days!

Week 1

Dinners are very light. Fasting is foreseen on the fifth day in the evening.

Week 2

You don't have to eat anything from lunch on day 12 until breakfast on day 13.

Week 3

You need to start feeding in silence. Abstinence from food reaches 24 hours (all day 18). Dessert is always provided from day 16 onwards.

Day 1

Breakfast: mandàla of fresh and dried seasonal fruit with a little gomasio.

Lunch: wholemeal corn and buckwheat polenta on a bed of cannellini beans purée and fresh, sautéed shiitake mushrooms.

Day 2

Breakfast: Homemade apple pie with type 2 soft wheat flour, chopped hazelnuts, extra virgin olive oil, apple, raisins and cream of tartar as a leavening agent.

Lunch: “Senatore Cappelli” wheat pasta with mixed vegetable sauce and 1 teaspoon of Jerusalem artichoke cream.

Day 3

Breakfast: Warm wholemeal spelled bread with tahini and fruit compote.

Lunch: semi-wholemeal risotto with nettles and red lentil hummus, muffins sweetened with raisins.

Day 4

Breakfast: crêpes of chickpea and chestnut flour or with honey mixed with tahini in a ratio of 1 to 3.

Lunch: millet, pumpkin and azuki pie.

Day 5

Breakfast: wholemeal buckwheat and rye bread with miso-tahini (ratio 1 to 3) and chickpea hummus.

Lunch: ribollita, chickpea mousse.

Price: fast.

Day 6

Breakfast: sifted brown rice cream and fruit cooked with kuzu.

Lunch: brown rice with walnut pesto and rocket.

Day 7

Breakfast: yogurt with fresh milk and apple strudel, raisins and pine nuts.

Lunch: leek and chickpea lasagna and dessert with azuki, soy milk, agar-agar, rice malt, almond cream, amasake.


All time: bancha tea and coffee of cereals and / or chicory, gomasio for salt and vegetables at will.

At breakfast: rice cream.

At dinner: soups and soups (if fasting is not foreseen).

  • READ ALSO: Change your life: in 21 days you rejuvenate and guarantee yourself a long and happy existence
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