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Groundhog Day TODAY!

Breakfast just got up: a glass of water at room temperature
few minutes later, a pot of yogurt (no cream, yogurt) or
citrus juice without sugar
+ 4 tablespoons of corn flakes (excluding cocoa) or
+ 4 tablespoons of sugar-free muesli or
50 g of bread (including bread) or No. 4
rusks
+ 2 teaspoon of jam without sugar


Mid-morning
Fresh fruits gr 150 (1 1mela kiwi-orange-2-1-2 pear peaches ... you strawberries and cherries banana occasionally)


Lunch
these Alternate proposals:
3 times a week:
Open your meal with a flow-based vegetables and seasonal vegetables, preferably raw, seasoned with 1 teaspoon extra-virgin olive oil, sea salt iodized lemon juice or vinegar (apples, wine, balsamic)
A serving of cereal gr 70 (pasta, rice, barley, couscous, polenta ..) dressed with a sauce of vegetables cooked without oil (may add 1 teaspoon of olive oil after cooking )
Fresh seasonal fruit 150 gr

2 times setttimana:
red or white meat cooked 120 g + 1 teaspoon fat-free cooking oil at the end of cooking
Vegetables seasoned to taste as above

Fruit Bread gr 50 gr 150
1 time per week.
fish cooked without any fat in 180 gr + 1 teaspoon of cooking oil when cooking
Vegetables seasoned to taste as above

Fruit Bread gr 50 gr 150
1 time per week.
"salad" of greens and vegetables dressed as above
+ g 120 (a tin) of tuna in brine or
+ 100 gr mozzarella from cow's milk or bread
gr 50 gr 150
Fruit


midafternoon
Fruit Season to taste fresh
Before gym 17.30: Fruit + a package of crackers (
Before gym at 20.30: 70 grams of bread with tomato / oregano + 1 teaspoon oil


Dinner
Alternate these proposals:
3 times a week:
red or white meat cooked without fat 120 g + 1 teaspoon of olive oil after cooking
Vegetables seasoned as you like for lunch
Bread 50 oz
Fruit 150 gr
1 time per week.
fish cooked without any fat in 180 gr + 1 teaspoon of cooking oil when cooking
Vegetables seasoned as you like for lunch

Fruit Bread gr 50 gr 150
1 time setttimana:
cheese gr 80 (whether mozzarella or ricotta cheese gr 100)
Vegetables seasoned as you like for lunch

Fruit Bread gr 50 gr 150
1 time per week.
No. 2 Eggs cooked without fat (even fried vegetables)
Vegetables seasoned as you like for lunch

Fruit Bread gr 50 gr 150
1 time setttimana:
Maghera Pizza with mozzarella from cow to
Vegetables served as a pleasure Fresh fruit lunch



REPLACEMENTS
Gr 70 corn will be replacement
A portion of tortellini or tortellini (about 1 / 3 bag of 250 gr)
a portion of potato gnocchi (about 1 / 3 of the envelope 500 gr) 75 gr of bread

a portion of potatoes (about 2 medium potatoes)


foods will be cooked in a simple, raw, seasoning the dishes with fresh or dried herbs (garlic, onion, sage, oregano, thyme, red pepper, basil, parsley ,...), taking care to always add the oil after cooking.

For cooking vegetable sauces to dress the pasta dishes we suggest increasing the amount of water in cooking the vegetables and cook with lid, stoves. When cooked, add the oil. E 'can also soften the area with white wine. Eventually, to thicken the flavor you can use a little nut plant (there are on the market without sodium glutamate) or Tamari sauce, a fermented soy sauce is not particularly pleasant spicy flavor that will be useful to raw to flavor salads, not exceeding the dose of 1 teaspoon per day.

To cook the dishes of meat or fish, we recommend: stewing (eg non-stick pan), steam, boil, grill, * baked * (* not often), or vegetables and sauce / or vegetables ( for example, tomato, onion), but still no oil in cooking.
We also recommend:

Drink 2 liters of water a day, between meals
Treating chewing (at least 20 chews per mouthful).
Significantly increase physical activity (even walking at a fast pace)
Increase significantly the use of fruit and vegetables