Preparation for fasting

Dr. Dąbrowska's diet is more than limited to a few vegetables and fruits eaten in different ways to lose kilos ...  

Stage 1. preparation 

Dr. Dąbrowska's diet has a broader meaning than limiting it to a few vegetables in various forms of preparation, although it is most identified with this element. Dr Dąbrowska offers us a holistic approach to our health by changing food. Vegetable based food. He suggests changing eating habits as an alternative to being in the clinic for a prescription. This pioneering, holistic method of internist physician's approach to nutrition is becoming more and more popular, although in centers with the supervision of the dr it has its regular supporters for almost 30 years, and currently the interest of doctors, scientists, but above all patients is increasing in great dullness. As an example, I suggest the American market where Dr. Thomas Colin Campbell shows his many years of research on many aspects of food, leaving no illusions about what type of food to reach for. 

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d through appropriate nutrition, giving the body the opportunity to take a consistent fight against the disease, food where the basis is natural, raw, chemically unprocessed nutrition, not given the least heat treatment. The phenomenon is that the body knows the cause of illness, malaise, also has methods (internal nutrition, broadly understood self-healing processes, autophagy, fever ...), which can take a fight, only needs the appropriate factors triggering these mechanisms (limiting energy supply in the form of limitation carbohydrates, proteins, fats). Our opinion is to trust our body to give it time and simply not to interrupt it in this fight. It should be mentioned that the concept of diet that Dr. Dąbrowska proposes to us is a lifestyle based on - before, in and after fasting, a holistic approach to man as a whole - Body and spirit. It's a lifestyle where fasting (fasting stage) is a systematic practice replicated throughout the year - one-day, - weekend or -weekly breaks for our daily high-calorie food. A lifestyle that includes physical activity as a way of spending free time, and being a good person acting in accordance with the principles of Christian teaching. There is no fasting without prayer and spiritual focus. It is difficult to separate these things

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  In this article, I will try to bring you the best preparation for the stage of fasting, what actions should be taken to consciously fast, that the post would help, do not harm, was not a form of diet difficult to get through, I will give some recipes for pickled vegetables that we should not missing any of the stages of an optimal lifestyle and sprouts that you can grow in a few days.  

Specify the goaltu  

When the thought of fasting springs in you, you have a goal that you want to achieve or the reason you want to get rid of: loss of unnecessary kilograms, improvement of sleep, increased energy, getting rid of, disease, spiritual change, improvement of skin condition are just some of the goals may patients who attend dr Dąbrowska's lectures in large numbers, or actively participate in the FB group with regulations for the post stage , Or maybe you reach for the preventive post to enjoy good health as long as possible, gush with energy, calm down, and sometimes you just want to try how your strong will works, does it work ...

Changing eating habits, lifestyle takes time, strong will and perseverance, a sense of sense in our actions, before starting such a process many questions bother us, we often ask ourselves questions what I can eat and drink, and what to unhuck, what to do in case I am hungry or if I feel unwell.  

Do przeprowadzenia postu najlepiej   przygotowywać się planowo ograniczając jedzenie takich grup produktów jak : 

  • fast food 
  • sweets, salty snacks, 
  • limiting meat consumption, 
  • limiting dairy intake, 
  • organic consumption of products with low fiber content,   
  • stimulants (coffee, alcohol, cigarettes) 

Start with: 

  • gathering relevant knowledge about the vegetable and fruit diet, gathering relevant materials that will be understandable to you and coming from reliable sources, 
  • adequate hydration (30 ml / 1 kg body weight with normal BMI), 
  • enter silage into the diet are a rich source of prebiotics and a source of vitamins and easy to grow sprouts, 
  • introduce vegetables with each meal, diversifying our daily mena in 5 portions of vegetables and fruit provides us with a systematic delivery of vitamins and minerals, as well as dietary fiber. WHO recommends that portions should have about 100 g is as much as we get in our hand. You have to remember that 3 of these portions should be vegetables and 2 fruits,  
  • prepare your surroundings for this fact, get rid of all unhealthy easily available snacks, in return prepare yourself healthy snacks that will be available quickly in the event of a crisis, 
  • try to change the habits of the whole family in small steps, it does not have to be fast, slowly you will achieve more in small steps. 


  • the need to do a blood test for food intolerance, then it will be possible to exclude intolerant foods from the diet 
  • if you take up fast because of illness, be sure to do diagnostics and contact a good nutritional therapist, doctor, clinical dietitian who will be able to properly determine the direction of your nutritional route 
  • supplementation if your body has deficiencies.  

Required kitchen equipment: 

All you need is a board and a sharp knife, several jars of different sizes ... but if you like to spend time in the kitchen: a blender - necessary for preparing cocktails or cream soups, a shredder - it will be useful for quickly chopping vegetables into salads, a vegetable sharpener or spiralizer - it will allow for the preparation of vegetable pasta, low-speed juicer - for the preparation of juices.  

Remember to stock up on quality fruit and vegetables  

  • Bet on vegetables from local crops, buy at the market, if you have the opportunity to grow as many plants as you can simply eat - chives, parsley, garlic, kale, herbs, sprouts ...  
  • f you buy vegetables and are not sure of their origin, prepare them thoroughly, all you need is vinegar, baking soda, salt, clean water - a method to clean and remove many adverse factors. Getting rid of most bacteria, chemicals and pesticides from vegetable and fruit surfaces is extremely easy. Vinegar handles the first two. It's best if you wet the products you want to clean in a solution of water and apple or wine vinegar. For 1l of water, add half a glass of vinegar. This bath should last only 2-3 minutes. However, water with an alkaline reaction handles pesticides. It is nothing more than water with the addition of baking soda. The effectiveness of this method has been confirmed by studies of scientists from the University of Massachusetts in the USA. They checked that soaking vegetables and fruits for 12-15 minutes in such a solution removes 80-96% of pesticides from their surface. After removing products from the acid bath in water with vinegar, give them a bath with a heaped spoon of baking soda. And finally rinse with clean water and it's ready. This simple and effective method is also extremely cheap. It is not worth risking your and your loved ones' health by giving up thorough washing of vegetables and fruits. Yes, if the food we buy comes from organic sources, it should not contain pesticides. However, if we are not 100% sure - do not risk it. In the case of bacteria, the matter is even more serious, because they can be infected, regardless of the origin of our products. In this fight, however, we have an ally in the form of vinegar. And it's worth making friends with him permanently.  


  • broccoli 
  • brussels sprouts 
  • beet sourdough 
  • 4 onions 
  • little zucchini 
  • 2 lemons 
  • heads of garlic 
  • grenade 
  • grapefruit 
  • 4 appples 
  • kale 
  • cauliflower 
  • fish roe 
  • small red cabbage 
  • Sauerkraut 
  • Chinese cabbage 
  • kale 
  • sprouts or seeds for sprouts 
  • kiwi 
  • dill 
  • 6 carrots 
  • Apple vinegar 
  • several soil cucumbers 
  • pickled cucumbers 
  • 2 peppers 
  • parsley 
  • 3 medium tomatoes 
  • leek 
  • favorite spices 
  • bunch of radish 
  • celery 
  • celery 
  • Kłodowska or Himalayan salt 
  • favorite herbs 
  • dried fruit and vegetables allowed (plums, apples, beetroot),  

It is worth working on habits: 

  • adjust the time of meals to your daily schedule, remember that the intervals between meals should not exceed 4 hours. 
  • while eating a meal, first eat raw vegetables, drink freshly prepared juices and cocktails, and then reach for cooked and thermally processed vegetables (steamed, stewed), 
  • plan time for meals, eat calmly,  
  • drink water and herbal teas,  

A few tips that will help you switch to new food ...  

  • To avoid constipation, drink a glass of warm water before meals. The taste can be varied with a few drops of lemon juice or a teaspoon of apple cider vinegar. 
  • drink water with apple cider vinegar or lemon on an empty stomach.  
  • nagging constipation, increase the amount of water in your diet e.g. drink two extra glasses of liquid before main meals. They can also take plantain or Raphacholin (radish extract), as well as do enemas or hydrokolonotherapy. A diet rich in vegetables is a diet rich in fiber that likes water to fulfill its functions.  
  • do not forget about the role of all herbs, do not be afraid to use them - ground cumin with marjoram is a great spice and an antidote for flatulence.  
  • if there are no contraindications, use the sauna (sweat toxins and relax). 
  • remember about physical activity, choose simple exercises: walking, cycling, morning gymnastics, Nordic walking, swimming. A minimum of 30 minutes a day and adequate hydration are already permanent elements of the WHO nutrition pyramid.  


Withdrawal of medications must be done in consultation with a doctor. Never stop taking them on your own.  


Sprouts – to magazyn roślin w  witaminy i minerały, nasiona  pozwalają roślinom na szybki i witalny start kiedy trafiają do gleby, to w tym stadium są najcenniejszym  źródłem  witamin z grupy B, witaminy C (garść  kiełków lucerny zawiera jej tyle co  ponad litr soku pomarańczowego), D, E, K,  oraz mikroelementów żelaza, fosforu, wapnia, magnezu, potasu, cynku, jodu, manganu, miedzi, litu, selenu. Dużo w nich beta-karotenu, wartościowego białka oraz kwasów tłuszczowych omega-3. Niskokaloryczne, sycące z racji bogactwa w błonnik ( mała garstka  kiełków pszenicy odpowiada kromce ciemnego pieczywa pszennego) , niskokaloryczne .Chyba już Ciebie przekonałam to robimy 😉 Zacznijmy od kiełek Alfa .  

You need: 

  • ???? seeds for germination alpha alpha - always buy seeds for germination, sometimes I use grains, which I buy, e.g. for bread,
    ???? jar - about half a liter
    aza gauze or> bandage, thick linen canvas, jar cap with holes, and a rubber band, or a peg of string to attach the protection - so that the grains do not spill with water during rinsing,
  • How to make ? 
  • pour dry seeds into jars - about 2 tablespoons of seeds per half-liter jar, 
  • we pour the seeds in a jar with water, soak them for 3-10 hours (depending on the type and size of grains, e.g. red burqa, you have to leave it overnight) 
  • after soaking, the top of the jar is covered with gauze and secured with a string or an elastic band and the seeds are rinsed several times, we try to rotate the jar with the seeds so that they stick to the walls of the jar, 
  • we put the jar with grains (without water) on a different dish, e.g. a salad bowl - we can look for a dedicated stand in a small home appliances store, remember that the seeds have access to fresh air, put the jars in partial shade so that the sprouts do not dry out 
  • rinse the beans with water 3-4 times a day, remembering to rotate the jar so that the beans do not lie in one place. 
  • sprouts will be good after about 3 days, 
  • Alpha-alpha sprouts are easy to raise for beginners, you can make them in 3 days, it is easy to germinate also radish grains. 

Fermented vegetables - silage  

Fermentation is an ancient conservation method that has been revitalized. Before food became industrialized, fermented foods and drinks were an important part of food storage around the world. When lactic acid producing bacteria ferment vegetables, meat, fish, cereals and milk, food is suitable for long-term storage. Fermentation, colloquially called a process in which organic matter slowly breaks down. Fermentation will extend the shelf life of fruits and vegetables, and also has other benefits, such as preserving nutrient content and taste. Fermented products are primarily an excellent - source of probiotics (selected cultures of microorganisms that support the activity of the intestinal flora, restoring the balance between decent and undesirable bacteria in our body. Silage is a wealth of vitamins B, C, and many minerals of potassium, calcium, iron ...  

OBS !   

Probiotics and prebiotics, symbiotics ...  

Commonly confused and interchangeable names. The simplest prebiotics are food for probiotics, prebiotics do not contain microorganisms but stimulate the multiplication of desirable microorganisms, simple carbohydrates, fiber, inulin, starch ...   

In fact, silage is a combination of prebiotics and probiotics. Such co-occurrence is called symbiotics. Most importantly, silage or symbiotics with unusual properties can be made by ourselves, all we need for fermentation is salt and good quality water, favorable conditions for a ventilated, warm place in our kitchen and a few days of our patience and favorite vegetables.  

My suggestion for health is to start the production of beet sourdough, which is rich in valuable ingredients contained in beets, indicated at every stage of Dr. Dąbrowska's diet.  

  • vitamins A, C, group B 
  • minerals potassium, phosphorus, magnesium, calcium, iron, manganese, copper, zinc 
  • others - betaine, anthocyanins, phytosterols, fiber 

 Raw beets have a high glycemic index that has undergone fermentation, which breaks down sugar and converts it to lactic acid. Make a larger portion, great to keep in the fridge, and a glass of such sourdough in the morning. heated to temperature About 40 degrees with a squeezed clove of garlic can give us energy for several hours.  

Let's go,  

You need:  

  • 2kg of beets, 
  • 3 liters of water, 
  • 1 large spoon of salt (I use rock, Klodawska), 
  • 3 garlic heads, 
  • spices: a few bay leaves, a few grains of allspice or black pepper, 
  • 2 tablespoons of pickled cucumber juice * optional, if you have homemade cucumbers, 

Execution :  

Wash the beets and cut into slices, put in a clay clay jar or glass jar (before inserting, wash well and scald with a boiling water dish). Mix the herbs and azure leaves with the beets. Put the garlic in the clay, pour with brine prepared from water, salt and optional cucumber juice. To prevent the beets from flowing out, cover them with a glass plate, a pebble or a glass saucer. We put aside covered with a linen cloth or gauze in a warm, ventilated place for about 4/6 days.  

This way you can prepare any vegetables, carrots, tomatoes, cucumbers for pickling. Pickled vegetable slices are a great way to keep them and a perfect complement for a sandwich or as a ready-made salad supplement.  

This way you can prepare any vegetables, carrots, tomatoes, cucumbers for pickling. Pickled vegetable slices are a great way to keep them and a perfect complement for a sandwich or as a ready-made salad supplement.