I have entered the longest and harshest fast of the year - Easter Lent and if you want to keep it properly until the end (I admit that I start fasting about halfway through), I have prepared for you some nutritional tips from the renowned specialist Cori Grămescu.
Even if from a clerical point of view this period means the purification of the spirit and the body, you must know that the deprivation of the body of meat, eggs, milk and cheese also means a nutritional disorder.
That is why nutritionist Cori Grămescu offers us five simple rules that will help us know what foods we should eat in Lent, to ensure that we eat nutritious foods that also help detoxify the body.
Rule no. 1: Ensuring the intake of protein in fasting and at the same time, the correct association so as to ensure the body the complete profile of essential amino acids - elements that we can not synthesize, but must bring them through food intake.
“ For this we do not need to follow a strict food combination plan, but to adopt a diversified diet and as rich as possible in natural foods. To cover the daily requirement of protein, we must fast lentils, chickpeas, peas, tofu and tempeh, almonds and walnuts, spinach and broccoli, brown rice, quinoa and unprocessed whole grains - oats, rye and millet, buckwheat, amaranth . We also find proteins in the derivatives of these products - soy milk, almond milk, etc. “
Rule no. 2: High consumption of vegetables
“This should be the basis of fasting and not only because they have a low caloric density, ie at a high volume they bring few calories and a high nutritional density, ie at a low volume they bring many nutrients - especially vitamins, enzymes and minerals. In order not to raise major digestive problems, we should initially eat both raw vegetables and cooked foods, because high fiber intake can cause a slight bloating sensation at first. It is also important to choose vegetables from verified sources, where strict pesticide control rules exist and apply - EU countries are always a better choice for health. This group should include fibrous vegetables - carrots, celery, parsnips, parsley, radishes, beets, kale, turnips, sweet potatoes, as well as peppers, tomatoes, salads, green vegetables - nettles, butter, lobster, sorrel, leurdă, spinach, broccoli as well as other vegetables - mushrooms, leeks, asparagus, etc. “
Rule no. 3: Foods that should be removed from the fasting diet
“These are ultra-processed fasting products, such as some soy pates, soy sausages, vegetable cheese and the like. It is enough to read the labels of these products to see what intake of food additives they have. They can be successfully replaced with lentil pate with lentils, hummus, cashew pate with spices or cashew and walnut cheese, which is very easy to prepare at home. “
Rule no.4: Number of meals and daily organization of the activity
“We need to eat 3 main meals and 1-3 snacks to prevent the feeling of hunger. Ideally, we should eat whole grains - and I would include here not only cereals as such but also derivatives - bread, pasta in the first part of the day, for breakfast and lunch. And for dinner and evening snack to eat vegetables, nuts and seeds and possibly a portion of soy milk / almonds. Also in the first part of the day we should eat seasonal fruits - but we must keep in mind that they should be eaten alone, as a stand-alone meal, 1.5 hours away from main meals.”.
Rule no. 5: Hydration
“It is very important to drink at least 2 liters of water a day to reduce the risk of digestive disorders. Increased fiber intake is very healthy for the body, but a sudden increase can cause short-term constipation, especially if you do not drink enough water. Juices, excess coffee and laxative teas should be avoided. “
During Lent we can also consume some foods with more concentrated nutritional properties, such as hemp or pea protein, chlorella powder and spirulina, coconut or silymarin oil, broccoli or black radish germs, to speed up the process. detoxification and regeneration of the body, but these active ingredients should be introduced in moderation into the diet.
“These things should be done on the advice of a specialist - doctor or nutritionist, because they can influence certain pre-existing diseases and conditionsHe says Cori Grămescu.
In addition to a proper diet, during this period it is advisable to exercise, as much as possible after a regular and constant schedule and try where possible, to spend as much time outdoors, to limit the effects of spring asthenia.
Fasting is also a period of spiritual tranquility, so we must pay special attention to introspection, finding peace of mind, and spiritual purification, each approaching the path he or she deems appropriate.
More details about fasting and fasting recipes can be found at www.cori.ro.
2 comments
Good advice! thank you.
Interesting and to follow! :)