{"id":25987,"date":"2022-01-07T09:45:00","date_gmt":"2022-01-07T08:45:00","guid":{"rendered":"https:\/\/ilovefruitandvegfromeurope.com\/the-ten-commandments-of-the-i-love-fruit-and-veg-from-europe-program-to-get-back-into-shape-after-the-holidays-with-naturally-flavoured-water-dried-fruit-dark-chocolate-and-temp\/"},"modified":"2023-07-27T10:55:32","modified_gmt":"2023-07-27T08:55:32","slug":"the-ten-commandments-of-the-i-love-fruit-and-veg-from-europe-program-to-get-back-into-shape-after-the-holidays-with-naturally-flavoured-water-dried-fruit-dark-chocolate-and-temp","status":"publish","type":"post","link":"https:\/\/ilovefruitandvegfromeurope.com\/en_ca\/the-ten-commandments-of-the-i-love-fruit-and-veg-from-europe-program-to-get-back-into-shape-after-the-holidays-with-naturally-flavoured-water-dried-fruit-dark-chocolate-and-temp\/","title":{"rendered":"The Ten Commandments of the \u201cI love fruit and veg from Europe\u201d program to get back into shape after the holidays, with naturally-flavoured water, dried fruit, dark chocolate and tempting salads"},"content":{"rendered":"\n

Ten useful tips to lose the extra pounds without too many sacrifices. Eating more snacks a day based on fruit or vegetables is good practice, even if you have to allow yourself even a small transgression a week.<\/em><\/p>\n\n\n\n

What better time to make good resolutions – like following a healthy diet – than the beginning of the new year? And if the “I love fruit and veg from Europe<\/strong>” program gives us a hand, it will be even easier to lose the extra pounds.<\/p>\n\n\n\n

The international project, which promotes the seasonal purchase and consumption of European fruit and vegetables, including organic ones and those with quality brands, provides a handbook full of tips and recipes, to make dieting less stressful.<\/p>\n\n\n\n

First tip: increase the consumption of seasonal fruit and vegetables.<\/h2>\n\n\n\n

Not only savory dishes, but also freshly squeezed and centrifuged.<\/p>\n\n\n\n

Fresh fruit in January sees oranges, clementines, cedars, grapefruits, lemons and mandarins in pole position. Without forgetting kiwis, apples and pears.<\/p>\n\n\n\n

Many vegetables to prepare hot soups, side dishes and delicious salads: beets, broccoli, artichokes, carrots, thistles, cauliflowers, cabbage, Brussels sprouts, catalonia, chicory, onions, fennel, Belgian endive and curly endive, lettuce, potatoes, leeks, red chicory, turnips, celery, spinach, Jerusalem artichoke.<\/p>\n\n\n\n

\"Rimettersi<\/figure>\n\n\n\n

\u201cTo remedy the Christmas binges – explains nutritionist Federica Avitabile – I recommend a typical day rich in fruit, vegetables and proteins, with no limits on quantity.<\/strong><\/p>\n\n\n\n

For breakfast fruit or a smoothie, for lunch lots of vegetables and for dinner an unlimited protein.<\/p>\n\n\n\n

In addition, it is necessary to drink 2 liters of water a day to improve diuresis and reduce renal retention as much as possible \u201d.<\/p>\n\n\n\n

Second tip: take lots of vitamin C naturally.<\/h2>\n\n\n\n

How can you resist the January fruit with such warm colors?<\/p>\n\n\n\n

the red and orange of citrus fruits, the yellow and green of apples, pears, kiwis and plenty of vegetables. A true concentrate of vitamin C.<\/p>\n\n\n\n

Third tip: fasting is prohibited, to avoid the yo-yo effect of pounds gained and pounds lost.<\/h2>\n\n\n\n

Meals are not skipped for any reason, <\/strong>maybe we reduce the portions, even using smaller dishes than those usually used.<\/p>\n\n\n\n

Fourth tip: increase the quantity of legumes and fish on the table.<\/h2>\n\n\n\n

Legumes and fish can replace animal fats such as red meat and include white meat in the diet.<\/p>\n\n\n\n

\"Rimettersi<\/figure>\n\n\n\n

Fifth tip: let’s pamper ourselves with a dessert.<\/h2>\n\n\n\n

The chilli dark chocolate is perfect. Cocoa <\/strong>is healthy<\/strong>, thanks to the high concentration of antioxidants it helps fight aging by counteracting free radicals.<\/p>\n\n\n\n

The chili<\/strong> facilitates digestion and contributes to the improvement of circulation.<\/p>\n\n\n\n

In the kitchen this spice must not be missing<\/strong>, it enhances the flavors and helps to limit the consumption of salt.<\/p>\n\n\n\n

\"Rimettersi<\/figure>\n\n\n\n

Sixth tip: indulge in a small transgression once a week.<\/h2>\n\n\n\n

Among the good proposals we include eating at home more often. Obviously we must not give up on socializing, but for a while we avoid going too often to the bar or restaurant. Then, let’s treat ourselves to a transgression once a week, like a nice pizza.<\/p>\n\n\n\n

Seventh tip: drink a lot.<\/h2>\n\n\n\n

A creative and tasty idea is to prepare flavored waters<\/strong> by adding pieces of fruit or vegetables, aromatic herbs and spices such as ginger.<\/p>\n\n\n\n

The procedure is very simple, just leave the water with the fruit or vegetable of your choice to macerate in the refrigerator for a few hours, filter and then drink during the day.<\/p>\n\n\n\n

\"Rimettersi<\/figure>\n\n\n\n

Eighth tip: the scales are our friend.<\/h2>\n\n\n\n

We must not be afraid of weighing ourselves.<\/p>\n\n\n\n

A study found that people who weigh themselves regularly lose weight better and faster. Let’s do it once a week.<\/p>\n\n\n\n

Ninth tip: exercise daily.<\/h2>\n\n\n\n

Let’s start with a brisk walk of one hour every day.<\/p>\n\n\n\n

And if you prefer a sport in particular, even better, it burns calories and helps improve mood by releasing endorphins.<\/p>\n\n\n\n

Tenth tip: some dried fruit as a snack.<\/h2>\n\n\n\n

The advice is to consume 10-15 grams every day.<\/p>\n\n\n\n

The World Health Organization (WHO) <\/strong>has also included it in the list of foods recommended for a healthy and proper diet.<\/p>\n\n\n\n

Furthermore, we can use dried fruit as a dressing for salads, to make them more imaginative and tasty<\/strong>.<\/p>\n\n\n\n

\"Rimettersi<\/figure>\n\n\n\n

Easy, quick and tasty, we prepare the winter salad with lettuce, fennel, grapefruit, apple and walnuts<\/strong>.<\/p>\n\n\n\n

Wash the lettuce, clean the fennel, cut in half and slice them.<\/p>\n\n\n\n

Peel the grapefruit and apple and cut them into small pieces.<\/p>\n\n\n\n

Combine all the ingredients, add the walnuts and season with a pinch of salt and a tablespoon of extra virgin olive oil.<\/p>\n\n\n\n

Federica Riccio<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Ten useful tips to lose the extra pounds without too many sacrifices. Eating more snacks a day based on fruit or vegetables is good practice, even if you have to allow yourself even a small transgression a week. What better time to make good resolutions – like following a healthy diet – than the beginning<\/p>\n","protected":false},"author":1,"featured_media":25988,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[319],"tags":[],"class_list":["post-25987","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"yoast_head":"\nI love fruit and veg from Europe to get back into shape after the holidays<\/title>\n<meta name=\"description\" content=\"The Ten Commandments of the \u201cI love fruit and veg from Europe\u201d programme to get back into shape after the holidays.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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