March: the diet of the month

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Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

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As of March the table it is enriched with fresh spring salads like lettuce, which has a sedative action on the nervous system and is therefore useful for reducing it stress and sleep better; the songino, which tones body and mind; there chicory, with a detox effect.

You can start finding the fresh peas, an excellent source of protein, and fish rich in iodine that activate the metabolism. Find these ingredients in the schema developed for you by the dietician and pharmacist Camilla Zambelli, under the supervision of our dietician Carla Lertola. But you can decide the menu too, based on your family and work needs.




MORE LEAN AND SERENE WITH THE DOC MENUS



Signed by our experts, provide 1400-1500 calories per day (for women) and 1800-1900 (for men). You can follow them for 7 days.

Monday

Breakfast

• Coffee or tea
• Partial milk skimmed
• Wholemeal biscuits

Snack
• Grapefruit juice

Lunch
• Steamed hake with bay leaves
• Baby lettuce
• Whole grain bread

Snack
• Banana

Price
• Wholemeal pasta
• Fine peas and courgette slices

Tuesday

Breakfast

• Coffee or tea
• Partial milk skimmed
• Cereal rusks
• 2 teaspoons of honey or jam


Snack
• Fruit juice

Lunch
• Fresh goat
• Grilled aubergines
• Cereal bread


Snack
• Pineapple fruit salad

Price
• Basmati rice
• Grilled chicken
• Fresh baby spinach

Wednesday

Breakfast

• Coffee or tea
• Low-fat yogurt (including fruit)
• Biscuits

Snack
• 2 kiwi

Lunch
• Leek omelette
• Fresh cabbage
• Sunflower seed bread

Snack
• Grapefruit and orange salad

Price
• Bulgur wheat
• This
• Mix of grilled vegetables


Thursday


Breakfast
• Coffee or tea
• Lean yogurt
• Corn flakes Spuntino
• Orange juice

Lunch
• Turkey breast
• Escarole
• Cereal bread

Snack
• 1 money

Price
• Mixed salad with spring baby lettuce
• Natural salmon
• Tropea red onion
• Celery and fennel
• Arabic bread

Friday

Breakfast
• Coffee or tea
• Lean yogurt
• Muesli

Snack
• Banana

Lunch
• Mozzarella
• Endive
• Kamut bread

Snack
• Juice
of orange

Price
• Roast beef
• Rocket
• Rye bread

Saturday

Breakfast
• Coffee or tea
• Lean yogurt
• Wholemeal rusks
• 2 teaspoons of honey or jam

Snack
• 1 orange

Lunch
• Baked ham
• Grilled peppers
• Whole grain bread

Snack
• 2 kiwi

Price
• Pasta
• Pecorino cheese
• Stewed radicchio

Sunday

Breakfast
• Coffee or tea
• Low-fat yogurt (including fruit)
• Toasted wholemeal bread
• 2 teaspoons of honey or jam

Snack
• Pineapple fruit salad

Lunch
• Bluefin tuna sashimi
• Songino
• Arabic bread

Snack
• Apple

Price
• Cannellini beans boiled with bay leaves
• Pachino tomatoes and chicory
• Carasau bread

Every day (for her, for him)


Bakery products (biscuits and rusks): 30 g • 40 g oppure

Breakfast cereals: 30 g • 40 g

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

Semi-skimmed milk: 150 g • 200 g or Low-fat yogurt (also with fruit): 125-150 g • 200 g

Vegetables: free and in abundance 

Fruit: 400 g • 400 g

Aromatic herbs: without any limitation

Spices: without limitations

Extra virgin olive oil: 4 tsp - 6 tsp

Salt: 2,5g for seasoning 2,5g for seasoning

Twice a day of your choice (for her, for him):

Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g


Rotating during the week (1 choice per meal):

Carne: 120 g • 150 g

Fish: 150 g • 200 g

Fresh cheeses: 100 g • 100 g

Aged cheeses: 50 g • 70 g

Dried legumes: 60 g • 80 g

Frozen legumes, fresh, canned: 140 g • 200 g

Lean salami or without visible fat: 60 g • 70 g

Eggs: 2 • 2 (they are allowed only once a week).

THREE QUESTIONS, THE ANSWERS OF THREE EXPERTS

I often eat outside the home for lunch. What can I allow myself?
If you work and have a break of an hour, choose a sandwich (wholemeal, rye or cereal) stuffed with a lean salami (cooked or raw ham deprived of visible fat, bresaola, turkey breast) or with fish (tuna, mackerel, natural salmon) or even with ricotta, always accompanied with a "real" portion of vegetables (not with two simple lettuce leaves or two slices of tomato).
If you prefer salads, be careful not to increase the protein load: for example, take a mixed salad with mozzarella or, alternatively, with meat, always combined with a portion of carbohydrates (sandwich or packet of crackers).
Prefer, if possible, foods to be seasoned, and not ready and cooked, to avoid an excess of fat. The rule of measuring extra virgin olive oil with a spoon also applies to the bar. As a snack to be consumed in the office, yes to a fresh fruit of the season, a fruit salad or a low-fat yogurt. One last tip: try to drink plenty of water to purify yourself.


Is it better with fish and cannellini beans whole or in pieces?
Laurel is an aromatic plant of which there are about 70 species. The one used in cooking in the Mediterranean area is Laurus nobilis. It has digestive and soothing properties, stimulates appetite, counteracts weakness, lowers fever, calms and relaxes.
In the juice of the leaves there is a small percentage of hydrocyanic acid, but the toxicity is felt after taking 2 grams, equal to 5-6 leaves, and personally I think all the pesticides used in agriculture do more harm. However, since the hydrocyanic acid is released more easily if we chop the bay leaf, for safety it is better to use the whole leaves, which in this month's diet we propose to give more flavor to hake and boiled cannellini bean salad. 



Do packaged salads have the same nutrients as fresh salads?
The nutritional value of fresh salads lies above all in their content of vitamins (in particular C, of ​​group B and carotenes), in the richness of mineral salts (such as calcium, potassium, magnesium) and in the supply of fibers.
In the case of ready-made ones, so-called "fourth range" to distinguish them from "untreated" vegetables (first range), canned ones (second range), third range ones (frozen) and fifth range ones (pre-cooked packaged ), this nutritional richness is maintained well thanks to the fact that modern production techniques allow the vegetables to be processed immediately after harvesting, then carrying out the cutting, washing and packaging phases quickly to guarantee maximum freshness.
What is important, however, is to keep the bags cold, once purchased, and consume the salads by the expiration date (preferably a couple of days before the deadline indicated), letting them aerate a little but avoiding rewashing them before serve them. It is useless and risks ruining the leaves.



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