How we grocery shop vegetarian(ish) Mediterranean

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Our modifications to the above chart: ๐Ÿšซ meats, poultry, or cheeses. Yogurts when we have them, which isn’t very often,ย  are non dairy based.ย 

Hubby and I both did a ton of research. On my end I was checking out vegetarian, fruitarian, vegan and flexible nutrition plans and Keith was checking out keto and intermittent fasting plans. I know in the past I blogged about the direction we were headed with nutrition and food and I thought I’d update on what we finally decided works best for us and is as “clean” as possible, and steps forward as far as going vegetarian and ultimately vegan healthily.ย 

Vegetarian Mediterranean nutrition plans are vegetable heavy, so we experimented with recipes. Tried veggies in different ways, like cauliflower crust pizza. We eat kale or spinach salad with roasted sweet potato, eggs and peppers often for breakfast. And we have been working on making our three meals a day very balanced. I know we both used to eat barely anything in the morning and minimally at lunch, with dinner being our heavier meal. We are trying to balance that out and move towards breakfast being our heaviest meal and lunch being somewhat lighter and dinner being our lightest meal.

Think about it, we wake up after not eating for around 10 or more hours, shouldn’t our big meal be in the morning? We don’t need as much fuel when we sleep, do we?ย 

We’ve also been doing the intermittent fasting thing on the weekends. This where you eat your daily worth of food between certain hours and then “fast” the rest of the day/night.ย  On the weekends we finish your last meal at around 8pm and then don’t eat until 12 noon the next day, so we are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts, so I eat a small snack, like a handful of nuts, around 10am.

Taking it Vegan

Vegetarians who follow the Mediterranean diet โ€œrarely need to worry about a deficit in protein if they eat a varied diet including nuts, beans, seeds, dairy, eggs, tofu, and high-protein whole grains such as quinoa.โ€ ` Jennifer McDaniel, MS, RDN

And if you want to take a Mediterranean Diet Vegan, stay healthy with a Vegan Omega-3 supplements. Omega-3’s help with mood, eye and brain health, and can improve risk factors for heart attack. Omega-3’s are a great inflammation fighter and studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (73,ย 74,ย 75). The list goes on and on, so this is not something our bodies should be deprived of, even as Vegans, Vegetarians or humans for that matter.

ps…I’m always in search of new vegan and vegetarian tried and true recipes so if you have any to share drop the recipe or link in comments!

๐ŸฅฌORGANIC VEGETABLES

  • Green leafy veggies
  • Cucumbers
  • Garlic
  • Ginger
  • Celery
  • Carrots
  • Bell peppers
  • Cauliflower rice
  • Broccoli
  • Squashes (mostly winter, I think summer squashes are bitter and nasty)

๐Ÿ TUBERS

  • White potatoes
  • Sweet potatoes
  • Yams

๐Ÿ“FRUITS

Fresh and frozenย 

  • Watermelon
  • Cherries
  • Blackberries
  • Blueberries
  • Peaches
  • Raspberries
  • Strawberries
  • Plums
  • Lemons
  • Avocados
  • Bananas
  • Frozen pitaya & acaii packetsย 
  • Apples
  • Pears
  • Melons

๐ŸŒฟFRESH HERBS

  • Mint
  • Basil
  • Rosemary
  • Thyme

๐ŸฅšANIMAL PROTEIN

Two or three times per week

  • Wild-caught shrimp
  • Wild-caught fish
  • Eggs

๐ŸŒฐNUTS &ย SEEDS

  • Nut butters
  • Tahiniย 
  • Chia seeds
  • Flax seedsย 
  • Cashews
  • Almonds
  • Sunflower seeds
  • Macadamia nuts

๐ŸžWHOLE GRAINS/NO GRAIN

  • Quinoaย 
  • Rolled oatsย 
  • Whole grain pasta
  • Whole grain bread
  • Whole grain pizza crust

๐Ÿง€NON DAIRYย 

  • Cheese
  • Milks (coconut for me, almond for my hubby and Oat for random other things)

๐ŸฅœLEGUMES

  • Chickpeasย 
  • Black beans
  • Lentils
  • Peanuts

๐ŸฅฅOILS & HEALTHY FATS

  • Coconut oilย 
  • Olive oil
  • Avocado oil
  • Walnut oil

๐ŸฏNATURAL SWEETENERS

  • Liquid Stevia
  • Organic coconut sugarย 
  • Raw, local honey
  • 100-percent pure maple syrup

๐Ÿ’งDRINKS

  • Water
  • Coconut waterย 
  • Teas
  • La Croix & Bubbly
  • Unsweetened almond & coconut milkย 
  • Wine

๐ŸตSUPERFOODS & SMOOTHIE EXTRAS

  • Maca powderย 
  • Raw cacao powderย 
  • Collagen peptidesย 
  • Protein powderย 
  • Coconut flakesย  ย 

๐Ÿ’TIPS!

  • Eat locally and seasonally
  • Eat a variety of fruits and vegetables
  • Eat more beans
  • Lower meat consumption, and eat more plants
  • Reduce food waste

*”Scientists estimateย that switching to a Mediterranean diet can reduce greenhouse gas emissions by up to 72%, land use by up to 58%, energy consumption by up to 52%, and water consumption by up to 33%. Remember, we do not inherit the earth from our ancestors; we borrow it from our children. Your children and your childrenโ€™s children will thank you!”

*Excerpts from: SUSTAINABILITY TIPS FROM THE MEDITERRANEAN

Grilled Vegetable Pasta Salad

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Grilled Vegetable Pasta Salad

I tweaked this recipe to make it more keto and vegan friendly. Great summer dish!

GRILLED VEGETABLES

  • 1 zucchini
  • 1 yellow squash
  • 1 red bell pepper
  • 1/2 red onion
  • 1 pint grape tomatoes
  • 2 Tbsp olive oil
  • Pinch Sea Salt and Pepper

BALSAMIC VINAIGRETTE

  • 1/3 cup olive oil
  • 3 Tbsp balsamic vinegar
  • 1/2 Tbsp Dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp dried basil
  • 1/2 tsp sea salt
  • Freshly cracked pepper

SALAD

  • 1 lb chickpea pasta
  • 1/4 bunch Italian parsley

 

  1. Wash the zucchini, yellow squash, and red bell pepper. Remove the stems, then cut them into large slices or pieces (remove the seeds from the bell pepper. Slice the red onion into thick slices.
  2. Place the zucchini, yellow squash, red bell pepper, red onion, and grape tomatoes on a large baking sheet and drizzle olive oil over top. Gently toss the vegetables until they are well coated in oil. Sprinkle a pinch of salt and pepper over top. (Grape tomatoes are generally too small to place directly on a grill, so if using a grill just add the tomatoes to the salad fresh.)
  3. Grill the vegetables over an open flame until they are charred and tender. OR, adjust your ovenโ€™s top rack to be about 6 inches below the broiler unit and turn the broiler on to high. Place the baking sheet under the broiler and watch it closely until the vegetable become charred and tender (about 10-15 minutes, depending on your oven and distance from the broiler).
  4. Allow the vegetables to cool slightly after grilling or broiling. Bring a large pot of salted water to a boil to cook the pasta. Once boiling, add the pasta and boil for 7-10 minutes, or just until the pasta is tender. Drain the pasta in a colander and allow it to cool slightly (until itโ€™s no longer steaming).
  5. While the pasta is cooking and the vegetables are cooling, prepare the creamy balsamic vinaigrette. To a jar or bowl add the olive oil, balsamic vinegar, Dijon, garlic, basil, salt, and pepper. Whisk the ingredients together or close the jar and shake until combined.**
  6. Once the vegetables are cool enough to handle, chop them into smaller, 1-inch pieces. Roughly chop the parsley leaves.
  7. In a large bowl, combine the pasta, chopped vegetables, and parsley. Pour the vinaigrette over top, starting with half and adding more to your liking. Gently stir the pasta and vegetables until everything is coated in dressing. Serve immediately or refrigerate until ready to eat.

 

Adapted Recipe From: Budget Bytes

Warm Brussels Sprouts and Pear Salad

This Warm Brussels Sprouts and Pear Salad combines winter flavors in a warm and filling side dish, all in about 15 minutes. Step by step photos.

Recipe Here: Warm Brussels Sprouts and Pear Salad

๐‘ช๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚ & ๐‘จ๐’–๐’ƒ๐’†๐’“๐’ˆ๐’Š๐’๐’† ๐‘ซ๐’Š๐’‘

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๐‘ช๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚ & ๐‘จ๐’–๐’ƒ๐’†๐’“๐’ˆ๐’Š๐’๐’† ๐‘ซ๐’Š๐’‘

2 ๐’„๐’–๐’‘๐’” ๐’…๐’“๐’Š๐’†๐’… ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”, ๐’”๐’๐’‚๐’Œ๐’†๐’… ๐’Š๐’ ๐’„๐’๐’๐’… ๐’˜๐’‚๐’•๐’†๐’“ ๐’‡๐’๐’“ 6-8 ๐’‰๐’๐’–๐’“๐’” ๐’‚๐’๐’… ๐’…๐’“๐’‚๐’Š๐’๐’†๐’…

1 ๐’„๐’‚๐’“๐’“๐’๐’•, ๐’‘๐’†๐’†๐’๐’†๐’… ๐’‚๐’๐’… ๐’„๐’–๐’• ๐’–๐’‘

4 ๐’ˆ๐’‚๐’“๐’๐’Š๐’„ ๐’„๐’๐’๐’—๐’†๐’”, ๐’‘๐’†๐’†๐’๐’†๐’…

2 ๐’†๐’ˆ๐’ˆ๐’‘๐’๐’‚๐’๐’•๐’”, ๐’„๐’–๐’• ๐’๐’†๐’๐’ˆ๐’•๐’‰๐’˜๐’Š๐’”๐’† ๐’Š๐’ ๐’‰๐’‚๐’๐’‡

1/4 ๐’„๐’–๐’‘ ๐’‘๐’๐’–๐’” 2 ๐’•๐’ƒ๐’”๐’‘ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’

1 ๐’•๐’”๐’‘ ๐‘ฏ๐’‚๐’“๐’Š๐’”๐’”๐’‚

1 ๐’•๐’”๐’‘ ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’–๐’Ž๐’Š๐’

๐‘ช๐’๐’Ž๐’ƒ๐’Š๐’๐’† ๐’•๐’‰๐’† ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”, ๐’‚๐’๐’… ๐’„๐’‚๐’“๐’“๐’๐’• ๐’Š๐’ ๐’‚ ๐’Ž๐’†๐’…๐’Š๐’–๐’Ž ๐’”๐’‚๐’–๐’„๐’†๐’‘๐’‚๐’, ๐’‚๐’…๐’… 4 ๐’„๐’–๐’‘๐’” ๐’˜๐’‚๐’•๐’†๐’“, ๐’‚๐’๐’… ๐’ƒ๐’“๐’Š๐’๐’ˆ ๐’•๐’ ๐’‚ ๐’ƒ๐’๐’Š๐’. ๐‘น๐’†๐’…๐’–๐’„๐’† ๐’•๐’‰๐’† ๐’‰๐’†๐’‚๐’• ๐’‚๐’๐’… ๐’”๐’Š๐’Ž๐’Ž๐’†๐’“ ๐’–๐’๐’•๐’Š๐’ ๐’•๐’‰๐’† ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’” ๐’‚๐’“๐’† ๐’•๐’†๐’๐’…๐’†๐’“, ๐’‚๐’ƒ๐’๐’–๐’• 1.5 ๐’‰๐’๐’–๐’“๐’”. ๐‘ซ๐’“๐’‚๐’Š๐’, ๐’‚๐’๐’… ๐’“๐’†๐’”๐’†๐’“๐’—๐’† 1 ๐’„๐’–๐’‘ ๐’๐’‡ ๐’•๐’‰๐’† ๐’๐’Š๐’’๐’–๐’Š๐’….

๐‘ด๐’†๐’‚๐’๐’˜๐’‰๐’Š๐’๐’†, ๐’‘๐’“๐’†๐’‰๐’†๐’‚๐’• ๐’•๐’‰๐’† ๐’๐’—๐’†๐’ ๐’•๐’ 300 ๐’…๐’†๐’ˆ๐’“๐’†๐’†๐’” ๐‘ญ. ๐‘ป๐’๐’”๐’” ๐’•๐’‰๐’† ๐’ˆ๐’‚๐’“๐’๐’Š๐’„ ๐’‚๐’๐’… ๐’†๐’ˆ๐’ˆ๐’‘๐’๐’‚๐’๐’• ๐’˜๐’Š๐’•๐’‰ 1/4 ๐’„๐’–๐’‘ ๐’๐’‡ ๐’•๐’‰๐’† ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’ ๐’‚๐’๐’… ๐’‚๐’“๐’“๐’‚๐’๐’ˆ๐’† ๐’๐’ ๐’‚ ๐’“๐’๐’‚๐’”๐’•๐’Š๐’๐’ˆ ๐’‘๐’‚๐’, ๐’†๐’ˆ๐’ˆ๐’‘๐’๐’‚๐’๐’• ๐’„๐’–๐’• ๐’”๐’Š๐’…๐’† ๐’…๐’๐’˜๐’. ๐‘น๐’๐’‚๐’”๐’• ๐’‡๐’๐’“ 50 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’”. ๐‘บ๐’†๐’• ๐’‚๐’”๐’Š๐’…๐’† ๐’–๐’๐’•๐’Š๐’ ๐’„๐’๐’๐’ ๐’†๐’๐’๐’–๐’ˆ๐’‰ ๐’•๐’ ๐’‰๐’‚๐’๐’…๐’๐’†.

๐‘บ๐’„๐’๐’๐’‘ ๐’•๐’‰๐’† ๐’‡๐’๐’†๐’”๐’‰ ๐’‡๐’“๐’๐’Ž ๐’•๐’‰๐’† ๐’†๐’ˆ๐’ˆ๐’‘๐’๐’‚๐’๐’• ๐’‚๐’๐’… ๐’•๐’“๐’‚๐’๐’”๐’‡๐’†๐’“ ๐’•๐’ ๐’‚ ๐’ƒ๐’๐’†๐’๐’…๐’†๐’“. ๐‘จ๐’…๐’… ๐’•๐’‰๐’† ๐’“๐’๐’‚๐’”๐’•๐’†๐’… ๐’ˆ๐’‚๐’“๐’๐’Š๐’„, ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”, ๐’‰๐’‚๐’“๐’Š๐’”๐’”๐’‚, ๐’„๐’–๐’Ž๐’Š๐’, ๐’•๐’‰๐’† ๐’“๐’†๐’Ž๐’‚๐’Š๐’๐’Š๐’๐’ˆ 2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’๐’Š๐’, ๐’‚๐’๐’… 2 ๐’•๐’ 3 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’, ๐’‚๐’๐’… 2 ๐’•๐’ 3 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’๐’‡ ๐’•๐’‰๐’† ๐’“๐’†๐’”๐’†๐’“๐’—๐’†๐’… ๐’๐’Š๐’’๐’–๐’Š๐’…. ๐‘ท๐’–๐’“๐’†๐’†, ๐’‚๐’…๐’…๐’Š๐’๐’ˆ ๐’Ž๐’๐’“๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’„๐’๐’๐’Œ๐’Š๐’๐’ˆ ๐’๐’Š๐’’๐’–๐’Š๐’… 2 ๐’•๐’ 3 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’‚๐’• ๐’‚ ๐’•๐’Š๐’Ž๐’† ๐’‚๐’” ๐’๐’†๐’„๐’†๐’”๐’”๐’‚๐’“๐’š, ๐’–๐’๐’•๐’Š๐’ ๐’•๐’‰๐’† ๐’Ž๐’Š๐’™๐’•๐’–๐’“๐’† ๐’Š๐’” ๐’”๐’Ž๐’๐’๐’•๐’‰ ๐’‚๐’๐’… ๐’„๐’“๐’†๐’‚๐’Ž๐’š. ๐‘ช๐’๐’๐’ & ๐’”๐’†๐’“๐’—๐’† ๐’˜๐’Š๐’•๐’‰ ๐’—๐’†๐’ˆ๐’ˆ๐’Š๐’†๐’” ๐’๐’“ ๐’‘๐’Š๐’•๐’‚

 

 

๐‘จ๐’“๐’๐’Ž๐’‚๐’•๐’Š๐’„ ๐‘ช๐’‚๐’“๐’“๐’๐’•๐’”

 

 

๐‘จ๐’“๐’๐’Ž๐’‚๐’•๐’Š๐’„ ๐‘ช๐’‚๐’“๐’“๐’๐’•๐’”

๐‘ฐ๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’•๐’”
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4 ๐’๐’ƒ ๐’•๐’‰๐’Š๐’ ๐’„๐’‚๐’“๐’“๐’๐’•๐’”
3 ๐’•๐’ƒ๐’”๐’‘ ๐’†๐’‚๐’“๐’•๐’‰ ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’† ๐’ƒ๐’–๐’•๐’•๐’†๐’“
1/2 ๐’„๐’–๐’‘ ย ๐’๐’“๐’‚๐’๐’ˆ๐’† ๐’‹๐’–๐’Š๐’„๐’†
2 ๐’•๐’ƒ๐’”๐’‘ ๐’Ž๐’‚๐’‘๐’๐’† ๐’”๐’š๐’“๐’–๐’‘
2 ๐’•๐’”๐’‘ ย ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’–๐’Ž๐’Š๐’
1/4 ๐’„๐’–๐’‘ ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’… ๐’‘๐’‚๐’“๐’”๐’๐’†๐’š
1 ๐’•๐’ƒ๐’”๐’‘ ๐’•๐’๐’‚๐’”๐’•๐’†๐’… ย ๐’”๐’†๐’”๐’‚๐’Ž๐’† ๐’”๐’†๐’†๐’…๐’”

๐‘ฐ๐’๐’”๐’•๐’“๐’–๐’„๐’•๐’Š๐’๐’๐’”

๐‘ท๐’†๐’†๐’ ๐’„๐’‚๐’“๐’“๐’๐’•๐’” ๐’‚๐’๐’… ๐’•๐’“๐’Š๐’Ž ๐’†๐’๐’…๐’”. ๐‘ป๐’‰๐’†๐’š ๐’”๐’‰๐’๐’–๐’๐’… ๐’‚๐’๐’ ๐’ƒ๐’† ๐’•๐’‰๐’† ๐’”๐’‚๐’Ž๐’† ๐’•๐’‰๐’Š๐’„๐’Œ๐’๐’†๐’”๐’”, ๐’”๐’ ๐’š๐’๐’– ๐’Ž๐’‚๐’š ๐’๐’†๐’†๐’… ๐’•๐’ ๐’”๐’๐’Š๐’„๐’† ๐’”๐’๐’Ž๐’† ๐’Š๐’ ๐’‰๐’‚๐’๐’‡ ๐’๐’†๐’๐’ˆ๐’•๐’‰๐’˜๐’Š๐’”๐’† ๐’๐’“ ๐’’๐’–๐’‚๐’“๐’•๐’†๐’“ ๐’•๐’‰๐’†๐’Ž. ๐‘ท๐’๐’‚๐’„๐’† ๐’†๐’‚๐’“๐’•๐’‰ ๐’ƒ๐’‚๐’๐’‚๐’๐’„๐’†, ๐’‹๐’–๐’Š๐’„๐’†, ๐’Ž๐’‚๐’‘๐’๐’† ๐’”๐’š๐’“๐’–๐’‘, ๐’„๐’–๐’Ž๐’Š๐’ ๐’‚ ๐’Š๐’ ๐’‚ ๐’˜๐’Š๐’…๐’† ๐’”๐’‚๐’–๐’„๐’†๐’‘๐’‚๐’. ๐‘บ๐’†๐’• ๐’๐’—๐’†๐’“ ๐’Ž๐’†๐’…๐’Š๐’–๐’Ž ๐’‰๐’†๐’‚๐’•. ๐‘พ๐’‰๐’†๐’ ๐’ƒ๐’–๐’•๐’•๐’†๐’“ ๐’Š๐’” ๐’Ž๐’†๐’๐’•๐’†๐’…, ๐’”๐’•๐’Š๐’“ ๐’Š๐’ ๐’„๐’‚๐’“๐’“๐’๐’•๐’”.
๐‘ช๐’๐’—๐’†๐’“ ๐’‚๐’๐’… ๐’„๐’๐’๐’Œ, ๐’•๐’–๐’“๐’๐’Š๐’๐’ˆ ๐’„๐’‚๐’“๐’“๐’๐’•๐’” ๐’๐’‡๐’•๐’†๐’, ๐’–๐’๐’•๐’Š๐’ ๐’‚๐’๐’Ž๐’๐’”๐’• ๐’•๐’†๐’๐’…๐’†๐’“, ๐’‡๐’“๐’๐’Ž 12 ๐’•๐’ 15 ๐’Ž๐’Š๐’. ๐‘ผ๐’๐’„๐’๐’—๐’†๐’“ ๐’‚๐’๐’… ๐’ƒ๐’“๐’Š๐’๐’ˆ ๐’•๐’ ๐’‚ ๐’ƒ๐’๐’Š๐’. ๐‘บ๐’•๐’Š๐’“ ๐’‡๐’“๐’†๐’’๐’–๐’†๐’๐’•๐’๐’š ๐’–๐’๐’•๐’Š๐’ ๐’„๐’‚๐’“๐’“๐’๐’•๐’” ๐’‚๐’“๐’† ๐’“๐’Š๐’„๐’‰๐’๐’š ๐’ˆ๐’๐’‚๐’›๐’†๐’…. ๐‘บ๐’†๐’“๐’—๐’† ๐’”๐’‘๐’“๐’Š๐’๐’Œ๐’๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’‘๐’‚๐’“๐’”๐’๐’†๐’š ๐’‚๐’๐’… ๐’•๐’๐’‚๐’”๐’•๐’†๐’… ๐’”๐’†๐’”๐’‚๐’Ž๐’†ย ๐’”๐’†๐’†๐’…๐’”.

๐‘จ๐’…๐’‚๐’‘๐’•๐’†๐’… ๐’‡๐’“๐’๐’Ž :ย ๐’‰๐’•๐’•๐’‘://๐’˜๐’˜๐’˜.๐’„๐’‰๐’‚๐’•๐’†๐’๐’‚๐’Š๐’๐’†.๐’„๐’๐’Ž/๐’“๐’†๐’„๐’Š๐’‘๐’†/๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’”/๐’‚๐’“๐’๐’Ž๐’‚๐’•๐’Š๐’„-๐’„๐’‚๐’“๐’“๐’๐’•๐’”/

 

๐‘ธ๐’–๐’Š๐’๐’๐’‚ ๐‘ท๐’Š๐’›๐’›๐’‚ ๐‘ฉ๐’Š๐’•๐’†๐’” ๐’˜๐’Š๐’•๐’‰ ๐‘บ๐’–๐’Ž๐’Ž๐’†๐’“ ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’”

๐‘น๐’†๐’„๐’Š๐’‘๐’† ๐‘ญ๐’“๐’๐’Ž ๐‘ป๐’‰๐’† ๐‘จ๐’Ž๐’‚๐’›๐’Š๐’๐’ˆ: ๐‘บ๐’‰๐’† ๐‘ณ๐’Š๐’Œ๐’†๐’” ๐‘ญ๐’๐’๐’…

๐‘ท๐’๐’†๐’‚๐’”๐’† ๐’”๐’•๐’๐’‘ ๐’ƒ๐’š ๐’‰๐’†๐’“ ๐’˜๐’†๐’ƒ๐’”๐’Š๐’•๐’† ๐’‚๐’๐’… ๐’•๐’“๐’š ๐’”๐’๐’Ž๐’† ๐’๐’‡ ๐’‚๐’˜๐’†๐’”๐’๐’Ž๐’† ๐’“๐’†๐’„๐’Š๐’‘๐’†๐’”!

๐‘ท๐’“๐’†๐’‘ ๐’•๐’Š๐’Ž๐’†:
ย 15 ๐’Ž๐’Š๐’๐’”

๐‘ช๐’๐’๐’Œ ๐’•๐’Š๐’Ž๐’†:ย 30 ๐’Ž๐’Š๐’๐’”
๐‘น๐’†๐’„๐’Š๐’‘๐’† ๐’•๐’š๐’‘๐’†: ๐‘บ๐’๐’‚๐’„๐’Œ, ๐‘ฎ๐’๐’–๐’•๐’†๐’ ๐‘ญ๐’“๐’†๐’†
๐‘บ๐’†๐’“๐’—๐’†๐’”: 24
๐‘ฐ๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’•๐’”
ยฝ ๐’„๐’–๐’‘ ๐’’๐’–๐’Š๐’๐’๐’‚, ๐’…๐’“๐’Š๐’†๐’…
1 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’
โ…“ ๐’„๐’–๐’‘ ๐’”๐’Ž๐’‚๐’๐’ ๐’…๐’Š๐’„๐’†๐’… ๐’›๐’–๐’„๐’„๐’‰๐’Š๐’๐’Š
โ…“ ๐’„๐’–๐’‘ ๐’”๐’Ž๐’‚๐’๐’ ๐’…๐’Š๐’„๐’†๐’… ๐’”๐’–๐’Ž๐’Ž๐’†๐’“ ๐’”๐’’๐’–๐’‚๐’”๐’‰
โ…“ ๐’„๐’–๐’‘ ๐’”๐’Ž๐’‚๐’๐’ ๐’…๐’Š๐’„๐’†๐’… ๐’“๐’†๐’… ๐’‘๐’†๐’‘๐’‘๐’†๐’“
โ…“ ๐’„๐’–๐’‘ ๐’„๐’๐’“๐’ ๐’Œ๐’†๐’“๐’๐’†๐’๐’”, ๐’‡๐’“๐’๐’›๐’†๐’ ๐’๐’“ ๐’‡๐’“๐’†๐’”๐’‰
2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’… ๐’๐’๐’Š๐’๐’
2 ๐’„๐’๐’๐’—๐’† ๐’ˆ๐’‚๐’“๐’๐’Š๐’„, ๐’Ž๐’Š๐’๐’„๐’†๐’…
ยฝ ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’‚๐’๐’•, ๐’…๐’Š๐’—๐’Š๐’…๐’†๐’…
ยผ ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’…๐’“๐’Š๐’†๐’… ๐‘ฐ๐’•๐’‚๐’๐’Š๐’‚๐’ ๐’”๐’†๐’‚๐’”๐’๐’๐’Š๐’๐’ˆ
ยฝ ๐’„๐’–๐’‘ ๐’•๐’๐’Ž๐’‚๐’•๐’ ๐’”๐’‚๐’–๐’„๐’†
โ…“ ๐’„๐’–๐’‘ ๐’ˆ๐’“๐’‚๐’•๐’†๐’… ๐‘ท๐’‚๐’“๐’Ž๐’†๐’”๐’‚๐’ ๐’„๐’‰๐’†๐’†๐’”๐’†, ๐’‘๐’๐’–๐’” ๐’Ž๐’๐’“๐’† ๐’‡๐’๐’“ ๐’•๐’๐’‘๐’‘๐’Š๐’๐’ˆ
2 ๐’†๐’ˆ๐’ˆ๐’”
1 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’ ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’… ๐’ƒ๐’‚๐’”๐’Š๐’
๐‘น๐’†๐’… ๐’‘๐’†๐’‘๐’‘๐’†๐’“ ๐’‡๐’๐’‚๐’Œ๐’†๐’”, ๐’•๐’ ๐’•๐’‚๐’”๐’•๐’†

๐‘ท๐’“๐’†-๐’‰๐’†๐’‚๐’• ๐’๐’—๐’†๐’ ๐’•๐’ 400 ๐’…๐’†๐’ˆ๐’“๐’†๐’†๐’” ๐‘ญ๐’‚๐’‰๐’“๐’†๐’๐’‰๐’†๐’Š๐’•.
๐‘ช๐’๐’๐’Œ ๐’•๐’‰๐’† ๐’’๐’–๐’Š๐’๐’๐’‚ ๐’‚๐’„๐’„๐’๐’“๐’…๐’Š๐’๐’ˆ ๐’•๐’ ๐’‘๐’‚๐’„๐’Œ๐’‚๐’ˆ๐’† ๐’…๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”. ๐‘พ๐’‰๐’Š๐’๐’† ๐’’๐’–๐’Š๐’๐’๐’‚ ๐’Š๐’” ๐’„๐’๐’๐’Œ๐’Š๐’๐’ˆ, ๐’‰๐’†๐’‚๐’• ๐’‚ ๐’๐’‚๐’“๐’ˆ๐’† ๐’‘๐’‚๐’ ๐’๐’—๐’†๐’“ ๐’Ž๐’†๐’…๐’Š๐’–๐’Ž ๐’‰๐’†๐’‚๐’• ๐’‚๐’๐’… ๐’‚๐’…๐’… ๐’•๐’‰๐’† ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’ ๐’‚๐’๐’… ๐’๐’๐’Š๐’๐’๐’”. ๐‘ช๐’๐’๐’Œ ๐’‡๐’๐’“ 2 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’” ๐’‚๐’๐’… ๐’•๐’‰๐’†๐’ ๐’‚๐’…๐’… ๐’•๐’‰๐’† ๐’“๐’†๐’”๐’• ๐’๐’‡ ๐’•๐’‰๐’† ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’”, ยผ ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’‚๐’๐’•, ๐‘ฐ๐’•๐’‚๐’๐’Š๐’‚๐’ ๐’”๐’†๐’‚๐’”๐’๐’๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’“๐’†๐’… ๐’‘๐’†๐’‘๐’‘๐’†๐’“ ๐’‡๐’๐’‚๐’Œ๐’†๐’”. ๐‘ช๐’๐’๐’Œ ๐’Ž๐’Š๐’™๐’•๐’–๐’“๐’† ๐’–๐’๐’•๐’Š๐’ ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’” ๐’‚๐’“๐’† ๐’”๐’๐’‡๐’•๐’†๐’๐’†๐’…, ๐’‚๐’ƒ๐’๐’–๐’• 10 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’”.
๐‘จ๐’…๐’… ๐’•๐’‰๐’† ๐’’๐’–๐’Š๐’๐’๐’‚, ๐’„๐’๐’๐’Œ๐’†๐’… ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’†๐’” ๐’‚๐’๐’… ๐’“๐’†๐’Ž๐’‚๐’Š๐’๐’Š๐’๐’ˆ ๐’Š๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’•๐’” ๐’•๐’ ๐’‚ ๐’๐’‚๐’“๐’ˆ๐’† ๐’ƒ๐’๐’˜๐’ ๐’‚๐’๐’… ๐’Ž๐’Š๐’™ ๐’–๐’๐’•๐’Š๐’ ๐’„๐’๐’Ž๐’ƒ๐’Š๐’๐’†๐’…. ๐‘บ๐’‘๐’“๐’‚๐’š ๐’‚ ๐’Ž๐’–๐’‡๐’‡๐’Š๐’ ๐’•๐’Š๐’ ๐’˜๐’Š๐’•๐’‰ ๐’„๐’๐’๐’Œ๐’Š๐’๐’ˆ ๐’”๐’‘๐’“๐’‚๐’š ๐’‚๐’๐’… ๐’•๐’‰๐’†๐’ ๐’”๐’„๐’๐’๐’‘ ๐’•๐’‰๐’† ๐’’๐’–๐’Š๐’๐’๐’‚ ๐’‘๐’Š๐’›๐’›๐’‚ ๐’Ž๐’Š๐’™๐’•๐’–๐’“๐’† ๐’Š๐’๐’•๐’ ๐’†๐’‚๐’„๐’‰ ๐’•๐’Š๐’ ๐’–๐’”๐’Š๐’๐’ˆ ๐’‚ ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’. ๐‘บ๐’‘๐’“๐’Š๐’๐’Œ๐’๐’† ๐’•๐’‰๐’† ๐’•๐’๐’‘ ๐’๐’‡ ๐’†๐’‚๐’„๐’‰ ๐’˜๐’Š๐’•๐’‰ ๐’‚ ๐’”๐’Ž๐’‚๐’๐’ ๐’‚๐’Ž๐’๐’–๐’๐’• ๐’๐’‡ ๐‘ท๐’‚๐’“๐’Ž๐’†๐’”๐’‚๐’ ๐’„๐’‰๐’†๐’†๐’”๐’†, ๐’Š๐’‡ ๐’…๐’†๐’”๐’Š๐’“๐’†๐’…. ๐‘ฉ๐’‚๐’Œ๐’† ๐’‘๐’Š๐’›๐’›๐’‚ ๐’ƒ๐’Š๐’•๐’†๐’” ๐’‡๐’๐’“ ๐’‚๐’ƒ๐’๐’–๐’• 15 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’”. ๐‘ณ๐’†๐’• ๐’„๐’๐’๐’ ๐’‡๐’๐’“ 5 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’” ๐’‚๐’๐’… ๐’†๐’๐’‹๐’๐’š!