Lertola method, the March diet: celery as protagonist

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Robert Maurer
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This month's food is celery, which thanks to its properties can help you overcome the change of season in the best possible way. "It contains sedanin, a substance with a mild exciting action on the nervous system, which has the ability to increase mental clarity by counteracting the fatigue that inevitably accompanies the arrival of spring", says the nutritionist biologist Maria Paola Dall'Erta.

"In addition, it provides iodine, a mineral which, by stimulating the work of the thyroid gland, speeds up your metabolism and also the purification of the organism. The best way to enjoy celery is raw, in salads. And you can also consume the leaves: they are excellent for preparing a delicate pesto with which to season steamed fish ».



Here you will find the weekly menu developed by the team of Dr. Carla Lertola, dietician: calorie-controlled and with many seasonal foods, to lose weight in health.


THE MENU

This menu, developed by Dr. Carla Lertola's team, refers to the Mediterranean diet, the most suitable for gradually losing weight and learning to have a correct eating style. Follow it for 1 week - it provides 1400-1500 calories per day for you and 1800-1900 for him.

PS If you don't like a dish, you can replace it with a similar one. The important thing is that you respect the quantities indicated at the bottom right. 7 light days with seasonal foods

MONDAY 



Breakfast

Coffee or tea
Low-fat milk
Wholemeal biscuits

Snack

Apple

Lunch

Cannellini bean cream
Crusty bread
Radicchio in salad

Snack

Orange

Price

Spaghetti with anchovies
Boiled cauliflower

TUESDAY 

Breakfast

Coffee or tea
Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey

Snack

Grapefruit

Lunch

Fusilli with broccoli and diced raw ham
Celery in salads

Snack

Pear

Price

Chickpeas boiled in salad with chicory and raw champignon mushrooms
Whole grain bread


WEDNESDAY 


Breakfast

Coffee or tea Semi-skimmed milk
Wholemeal rusks
2 teaspoons of jam

Snack

Orange

Lunch

Scrambled eggs with spinach
Steamed potatoes

Snack

Banana

Price

Basmati rice with grilled sole and boiled carrots

THURSDAY 


Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Grapefruit

Lunch

Sliced ​​beef
Baked potatoes
Mix of escarole, celery, endive

Snack

Orange

Price

Cheese and pepper pasta
Raw vegetable mix

FRIDAY 


Breakfast

Coffee or tea
Low-fat fruit yogurt
Cereal flakes

Snack

Pear

Lunch

Sardinian gnocchi with tomato sauce and borlotti beans
Soncino

Snack

Apple

Price

Stewed chicken strips with artichokes and thistles
Rye bread

Saturday

Breakfast

Coffee or tea
Low-fat milk
Biscuits

Snack

Grapefruit

Lunch

Risotto with radicchio and smoked ricotta (see recipe below)
Savoy cabbage in salads

Snack

Banana

Price

Hake burger
Cabbage in salad
Rye bread

Sunday

Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Apple

Lunch

Penne with rabbit ragout
Raw new turnip cut into julienne

Snack

Pear

Price

Sandwich with first salt and artichokes
Raw fennel and celery in salads

The first value of the quantities given below are ideal for her, the second for him.

Everyday

Bakery products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g

They cannot provide more than 430 calories per 100g: check the value on the label! And they must preferably be whole (in order to ensure greater quantities of fiber).

Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
vegetable: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs and spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Salt for seasoning: 2,5 g • 2,5 g

2 times a day of your choice
Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g

Rotating during the week (1 choice per meal)
Beef: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Seasoned cheeses: 50 g • 70 g
Dried vegetables: 60 g • 80 g
Frozen, fresh, canned legumes: 140 g • 200 g
Lean meats or without visible fat: 60 g • 70 g
eggs: 2 • 2 (once a week)


THE RECIPE - Risotto with radicchio and smoked ricotta

by Maria Paola Dall'Erta, biologist-chef

Ingredients for 4 people: 320 g of Roma rice, 400 g of smoked ricotta, 1 head of red radicchio, 1 onion, non-cube vegetable broth, 40 g of extra virgin olive oil, salt.

Prepare 1,5 liters of vegetable broth with your favorite vegetables and a little salt. In a saucepan with the oil, brown the chopped onion. Add the radicchio finely cut into strips and let it dry.
Then add the rice and, when it is flavored, cook it by pouring the boiling broth a little at a time. At the end turn off the heat and stir in the grated smoked ricotta. Serve very hot.



THE QUESTION 

What should I eat to get rid of winter toxins?

Dr. Carla Lertola answers


First of all, remember that in order to have a complete and lasting effect, it is necessary to adopt a detox dietary style as a whole.
The best menu to purify yourself? The one that puts vegetables in the center and composes meals following the indications of the famous “Harvard dish”, filled 3/4 of the way with cereals, vegetables and fruit, and 1/4 of proteins, favoring those of non-animal origin. To help the activity of the kidneys and intestines (our main "purifying" organs with the liver) you must then hydrate yourself by consuming seasonal vegetables and fruit every day (rich in liquids and fibers) and drinking at least two liters of water in 24 hours , also in the form of herbal teas.



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