Gladiator's diet as from the scientific findings in the Gladiators’ Cemetery Ephesus, Turkey,

2. Gladiator's diet • as from the scientific findings • in the Gladiators’ Cemetery • Ephesus, Turkey, • as recently re-analyzed

3. 240-40-40 ordinary people GOLDEN formula of carbohydrates, proteins, lipids, • becomes 520/130/43 (750x4=3000), • or about 3.000 calories per day. • Ordinary training days, not for fighting days. • It is what we would call a maintenance diet for training athletes.

4. Morning meal • Oats, figs, dates, pears or apricots on summer, dry fruits. • A sort of in between liquid muesli and american porridge with pieces of very sweet fresh fruit on season. • A bomb of diuretic energy, good for lasting an entire day of an ordinary people.

5. In a 2 liters bowl, the following ingredients get mixed: • 1 liter of plain pure spring water; • 100 grams of dried oat seeds squashed and boiled in half a liter of water (300 calories, 60-9-1,5) • 100 gr. of dried figs and dates or apricots (250 calories, 60-2-1) • 1 kg. of fresh pears (350 calories, 83-2-1); • 30 grams of cracked hazelnuts, almonds, pine seeds (200 calories, 3-2-20).

6. Noon meal. • Soup of barley and lentils, with fresh fruits from the garden, onion, garlic, herbs. • 100 gr. of dry barley (300 calories, 60-9-1,5); • 200 gr. of beans (600 calories, 100-40-3,5). • 1 kg. of fresh fruits from the garden (200 calories,34-14-1,5).

7. Sunset meal. • Lentils and vegetables. • 200 gr. of dried lentils (600 calories, 100-42-2); • 500 gr. of fruits from the garden (100 calories, 19,5-6,5-1); • Few olives or olive oil dressing (50 calories, 0,5-1-5); • 1 raw warm egg (50 calories, 0-2,5-5).

8. Totals: • Morning 1100 calories; • Noon 1100 calories; • Sunset 800 calories; • Daily 3000 calories.

9. Note: • for a weight loss or low metabolism of ageing people just cut to half the gladiators fruitarian diet, rebalance it to keep the lipids to 40 grams, and you will stay fit until you live. • 1500 calories (375 x 4 = 1500) • 243+43+43 (89) = 375 x 4 = 1500 c. • We got back to the golden basic formula of fruitarians, that is 240/40/40 carbo/prote/lipids = 364 x 4 = 1456 daily calories. • About the same as half a gladiator.

10. The morale of the tale is: ancient behaviors mean long properly tested experiences. This is a scientifical attitude in historical methods. • Especially in nutrition, prolonged testing means safety.

12. PART 2 • Gladiator's diet • as an introduction to • a complete long lasting • fruitarian nutrition

13. Especially in nutrition, prolonged historical testing means safety.

14. Do never forget that • the scientific laboratory • of human sciences • needs historical experience • and anthropological comparison • (as it was conceived by Raffaele Fabretti (1618-1700), a founder of Roman Archeology)

15. To all the mothers • that in over 40 years of fruitarian conferences • have been expressing concern about • their children being fond of a frugivorous nutrition, possibly lacking B12 nutrients, • we can today say: do not worry, and let your kids imitate properly the gladiators diet.

16. And now let us instead answer with a simplified • mnemonic formula, • easy to remember and practice • for all those who want to try a 100% fruitarian nutrition

17. a 100% fruitarian nutrition • in an artificial urban environment, • for some prolonged time, • without any lack of nutrients, • and reducing the body fat • to the healthiest OMS requirements,

18. at a lower cost • than ordinary consumerist nutrition, • and by mean of a time saving • fast process • of finding, preparing, eating food, • compatible with 9-to-5 working hours and rhythms.

19. The fruitarian formula • of Prof. Giorgio Fabretti, • starts with a setting of 1500 daily calories, • an average amount for men & women, • old & young, • fat & muscular people.

20. It is a basic diet, • meaning that proteins and lipids • cannot be further reduced, • and only carbohydrates can be proportionally adapted to larger energy consumption, • while protein and lipids have to respect the minimum daily requirements for a kilo of natural weight • (about 0,75 grams of protein and fats for kilo of normalized weight).

21. So let us remember • a daily 3 meals set, • of 400 calories each, • plus a fat additional intake • of seeds for 300 calories.

22. The synchronic principle • is essential, • and it makes the scientific fruitarianism • of Prof. Giorgio Fabretti • the first and the only • "Fruitarian Chrono Diet" • ever practiced and theorized.

23. The protein intake • is compatible and high enough • for weight loss, • muscular building • and an easy digestion • for liver, kidneys, intestines • and for due attention • to stressing duties at work.

24. Morning breakfast • is based on oat or barley porridge • with dried and fresh sweet fruits, • like dates and pears, • or figs and apricots.

25. 50 grams of oat seeds • and the rest in fruit chunks • plus a 20-25 grams dressing • with lightly toasted hazelnuts • and raw pine seeds. • It is a kind of muesli porridge • good for mountain trekking, • survival or chain work in a factory • or brick laying in a construction site.

26. We now consumed a ration • of 400 + 150 calories • = 550 of the daily intake. • Proteins are about 8 grams, • while lipids are about 18 grams.

27. For B12 intake, • use pills • or you can replace • the cereal porridge • with affordable boxes of • B12 fortified cornflakes

28. At lunch, • a lighter meal of 100 grams • of boiled dried legumes, • like chickpeas or beans, • with half a kilo of fruits of the garden, • chosen among the big five: zucchini/squash/pumpkin/cucumber botanic family of fruits, green beans, peppers, aubergines/eggplants, tomatoes.

29. It is a salad • topped with a dense soup • of legumes • in a possibly wooden archaic bowl. • No soap washing is needed after: • just environmental friendly • fast washing running water. • In fact there are no oils or fats whatsoever.

30. The legumes are 100 grams • and 300 calories, • while vegetable fruits • are about 100 calories. • Proteins are about 22 grams, • while fats only 3 grams.

31. At this point • we consumed • 550 + 400 = 900 calories • of the 1500 daily intake.

32. When on holidays • lunch can have some more • of the dinner calories, • but not in the long hours • of the working days.

33. At dinner • another 100 grams • of boiled dried legumes, • like lentils or green peas, • plus half a kilo • of fruits of the garden • chosen among the same big five families of botanical non sweet fruits of the earth.

34. Dress all dinner • with a 25-30 grams • of oily seeds • like sesame, nuts, • sunflower, pistachios, • pumpkin seeds, etc.

35. After dinner intake • calories are about • 300 + 100 + 150 = 550, • up to complete • the daily intake • of 1500 calories.

36. Dinner proteins • have been 23-24 grams; • while fats • were 22-24 grams.

37. Total daily macronutrients have been about: • 225 grams of carbohydrates, • 53 grams of proteins, • 43 grams of fats.

38. To calculate easier: • change fat grams into carbos/proteins ratio of 4 calories for each gram, • by multiplying fat grams by 2 and adding 1/4 of the grams, • and adding the result to carbo+proteins sum, to get the total conversion from macronutrient grams to calories. • Example: 225 gr. of carbos + 53 gr. of proteins + (43 gr. of fats by 2 = 86 + 1/4 of 43 - fats are about 9 calories per gram, while carbos and prots are 4 ) = 97 • = total 375 gr. by 4 = 1500 daily calories.

39. Here has been provided • an easy calculation • to control all variations • to our basic but complete fruitarian • weight loss and muscle making nutrition. • Remember variety is essential health. • But calculate to keep standards.

40. The big problem • is the transition • from a vicious • or emotional nutrition • to a scientific one. • It might take years • to convert.

41. We can recommend one thing: • just try for few days • on holiday time, • the practical effects • are so astonishing • that you might slowly • change your bad attitudes • and vicious nutritional habits.

42. Remember: • you are not just • sculpting your body • to become a Greek god • like Apollo or Venus; • you are practicing • an ethical science • of nutrition and harmony,

43. an ethical science of nutrition, • finalized to save your health • and medical spending, • to save suffering • to innocent animals • and sensitive plants,

44. to save waste • of cultivated lands • to raise production • for hungry people, • to save pollution • from cattle raising • and waste of environment.

45. In one sentence, • you are saving • the planet • by saving • your health • and good shape.

46. Harmony is what fruits and DNAs has been created for. • They are synchronized • reciprocal gifts • between Nature and Man

47. The ethical science of frugivores • is based on fruits as synchronic gifts • and is part of Ethical Materialism • of Professor Giorgio Fabretti • You can read more on GOOGLE • and download PDF files about it

48. Let FRUIT, BODY & MIND, • LIFE, ETHIC & NATURE • synchronize each other. • Let fruits • help you &the planet.

49. Remember that Gandhi and Steve Jobs were fruitarians, and we continue their search for an ethical and healthy nutrition

50. Remember: itisover 40 years in 2013, thatthe fruitarianmovementhasbeenre-foundedby Prof. Giorgio Fabretti in Rome, Italy,and ithasbeenconstantlygrowing.Contacts at: fruitarians@hotmail.com