A mainly raw food plan, accompanied by tasty menus, which is good for body and mind
A lot of good seasonal fruit and vegetables, different types of cereals and legumes, water: they are the bases of "The diet of the vegetable shower", a food plan created by Dr. Marilù Mengoni), biologist nutritionist and doctor in psychology, AMIK councilor (Italian Medical Association Kousmine), professor at the CNM school of Naturopathy in Padua and author of the book “Psychoalimentation. Feeding the body and mind "(www.psicoalimentation.it).
Green light for seasonal vegetables
The method involves the introduction of seasonal foods. “Many foods we usually eat are now devitalized, inert, dead. The soils are normally exploited beyond their means and are filled with chemicals: herbicides, pesticides, pesticides. We can now find any food at any time of the year. Of course all this at the expense of our health. In fact, the chemicals that are used to have an aesthetically beautiful product and at any time of the year, as required by the consumer, remain in the food itself. Once we ingest the product, we introduce the chemicals contained in it into our body, which must be eliminated through the organs responsible for the excretion of foreign substances: in this way we enormously tire our body. We also consider the fact that often our body does not manage to expel them and accumulates them by opening the door to the most disparate pathologies ”, explains Dr. Mengoni.
And even the mood is affected …
More and more convincing studies show that the mood can be influenced by what we bring to the mouth. "For example – says Dr. Mengoni – it may happen that preferring refined foods or indulging in too sweet foods can lead to insulin resistance, a condition that creates an alteration of neurotransmitters. This, in turn, causes us to need sweets again and from here the circle starts again, with the final effect that we feel more and more irritable and down in tone (and sometimes even full of guilt) ". In recent years, then, the scientific community has explored the role of the intestinal microbiota on our moods. "An altered bacterial flora – says the nutritionist and psychologist – can be related to depressive or anxiety phenomena, so it is essential to have an adequate diet that keeps our intestines healthy over time".
Bring "live" food to the table
"Another obvious element – continues the expert – is that we now eat many foods that have undergone a whole series of transformations: white sugar, refined flours now free of any vital charge, oils obtained by extraction with organic solvents or with heat treatment . All lifeless foods, in which vitamins and other nutrients have been eliminated, have inevitably been lost in the transformation processes. But these nutrients are essential to health, it is necessary to introduce them in our diet. This is how in the long run these deficiencies will manifest in our body through disease. These are the reasons why we must feed on healthy, live food from organic farming: fruit, vegetables, but also cereals, such as brown rice, spelled, barley ".
Try sprouting legumes
In the method, the expert indicates salads of legume sprouts. Foods that we are not used to, but which are very precious for our health. “During germination, in fact, a whole series of transformations take place that make the sprout highly nutritious and digestible. It contains precious vitamins, enzymes, trace elements, amino acids. Among the vitamins we find A, B1, B2, C and PP and among the mineral salts iron, potassium, calcium, magnesium, sodium and phosphorus. Consider that the sprouts are a concentrate of energy, because the soul of the plant is enclosed in them: the sprout is in fact ready to begin its evolutionary path that will lead it to become a mature plant, which in turn will give rise to the seeds ", Says Dr. Mengoni.
How to proceed?
Many types of seeds can be sprouted: chickpeas, beans, lentils, rice, soybeans, oats … and making them is very simple. "In the evening – explains the expert – put 2-3 teaspoons of seeds in a glass of water and leave them immersed overnight. In the morning, drain the water and put the seeds in a glass jar. Close it with a cotton handkerchief, or with gauze, stop it with an elastic band, cover it with aluminum foil, so that it does not penetrate the light and put the jar upside down on a plate (the seeds must remain wet, but must not be covered of water: in this way the excess of water filters through the handkerchief and remains on the plate). Rinse the seeds a few times a day, for 2-5 days, depending on the seed used. In practice, run the water through the tissue (or gauze) and place the jar "upside down" again. When the sprout has reached the length of 2-4 cm it is ready to be consumed. Before using it, you can keep it in the open air for a few hours so that it is enriched with chlorophyll. Consume the seeds you need and put the ones left over in a closed glass container in the refrigerator. You can consume them for a whole week, but remember to rinse them daily. "
The ideal diet
The method proposed by Dr. Mengoni provides 5 meals a day (breakfast, morning snack, lunch, afternoon snack and dinner), of which 75% of what is consumed should come from raw foods. "Just getting up, after practicing half an hour of light gymnastics based on breathing, it is good to start the day with 2 glasses of warm water to which we can occasionally squeeze half a lemon and then drink about 2 liters of water per day. Even in the form of infusions – says the nutritionist. Green tea, coming exclusively from organic farming, for example, is an excellent drink and you can drink 1 or 2 cups a day. " For breakfast, however, go-ahead with Budwig cream. Snacks, based on seasonal fruit, or main meals – which include vegetables in combination with cereals or legumes – can then be enriched with almonds. "The ideal dose is 7 per day – suggests Dr. Mengoni – but it is important that they are organic and with the shell, to be opened at the last moment, when they must be consumed".
And for a boost of energy, you can take 2 teaspoons of spiralga in the morning and 2 in the middle of the afternoon. “Dose that can increase – advises the nutritionist – if we have struggled and lost a lot of energy.
The typical day
JUST WAKE UP: 2 glasses of water
BREAKFAST: Budwig cream
MORNING SNACK: 1 fruit
LUNCH: Vegetable crudités for starters; to follow, one of the following options: tempeh (no more than 1 time per week) or cereal + legume and / or vegetables or balanced vegetable burger (i.e. composed of two thirds of cereal, one third of legume) homemade; vegetables cooked as a side dish
AFTERNOON SNACK: Choose from the following options: fresh fruit or dried fruit (7-8 almonds or 4-5 walnuts) or centrifuged fruit (20%) and vegetables (80%)
DINNER: Vegetable crudités for starters; to follow, one of the following options: cereal + legume (example: brown rice + peas; buckwheat + lentils; quinoa + chickpeas; millet + green soybean, etc.) or cereal + vegetables (example: rice + spinach; buckwheat + artichokes, oats and pumpkin, etc.) or wholemeal organic polenta with vegetable seasonings or self-produced balanced burgers or vegetable meatballs or various vegetable minestrone with legumes
AFTER DINNER: 1 purifying herbal tea