Tag: advice

The diet to do before Christmas: advice from the expert – Italian Cuisine

The menus, the right foods and the right moves suggested by a nutritionist, to detox and lose weight for lunches and dinners

During the days preceding Christmas, the ideal would be to lose weight in view of the great binges of lunches and dinners. THE'mistake the more frequent you tend to commit in this period to get rid of a few extra pounds is to cut portions and calories in a net way and to focus on drastic diets. The risk? Grease more. Too restrictive food programs have actually the opposite effect: they push the body to consume less and consequently to accumulate extra pounds, slowing down the metabolism, the mechanism that allows you to transform what you eat into energy. To get to the fitter parties and lose weight just adopt small and simple "save line strategies". Let's see what they are with the help of the doctor Nicoletta Bocchino, nutritionist biologist.

Start the day with water and lemon

"Wastes and toxins, especially during periods of greater effort for the body like Christmas, can overload it and help slow its metabolism. Drink fasting before breakfast a glass of warm water and the juice of a lemon, freshly squeezed thanks to vitamins and micronutrients made helps to get rid of excess waste substances, stimulating the work of the liver suggests the expert.

At each meal, focus on a single source of carbohydrates

«To compose balanced and healthy menus, compose every main meal of the day (breakfast, lunch and dinner) with only one food rich in carbohydrates like whole grains, pasta, essential nutrients to make metabolism work efficiently, combining it with other foods that contain proteins, for example meat, fish or eggs, which favor the formation of lean mass and a nice portion of seasonal vegetables that satiate for a long time and promote the work of the liver, facilitating the purification .

Start each meal with vegetables

A dish of seasonal vegetables, raw or cooked, consumed at the beginning of a lunch and dinner, facilitates the management of hunger attacks that may arise after the end of the meal. "Thanks to their richness of fibers, they slow down gastric emptying, reduce the assimilation of sugars and fats and prolong satiety. In fact, they help to keep the blood sugar levels (the level of sugar in the blood) at bay, which stimulate a greater production by the pancreas of insulin, the hunger hormone, "says the doctor.

Instead of salt and sugar, use spices

"Turmeric, cinnamon, ginger and other spices in addition to giving a special touch to dishes, have very few calories and are excellent substitutes of salt and sugar, which consumed in excess favor overweight, swelling and other disorders. In addition, they reduce the production of intestinal gas, responsible for the swelling and facilitate digestion suggests nutritionist Nicoletta Bocchino.

Would you like to know more? Discover in the gallery the other tips to lose weight before Christmas

Crêpes cake: recipe, ideas and advice – Italian Cuisine

A dessert much less complicated than it seems! You just have to have the patience to cook many crêpes, then you just have to choose how to fill the layers!

There Crepes Pie it's a dessert that's easy to prepare even if it requires a little bit of it patience. It is indeed a cake made with many layers of crêpes interspersed with a creamy filling that can be prepared with different ingredients.
The crêpes are the most important preparation of this cake and once placed on top of each other they will create a very nice effect to see, especially after the cut. Let's start now, therefore, from the basic preparation.

How to do the Crepes

First mix 250 g of 00 flour with 60 g of sugar.
The flour must be well sifted.
Then add a pinch of salt, vanilla in seeds or in extract and of the orange peel or lemon.
Pour 500 ml of whole milk and mix with a hand whisk.
Except bang three eggs and then add them to the mixture.
Cook the crêpes in one crepeera very hot and slightly buttered or in a non-stick pan.
With this dose you should get 15 crêpes of about 20 cm in diameter.
To have crêpes of the same size used as a dispenser a ladle not too big always filling it with the same amount of batter and, once poured the mixture into the pan, distribute it evenly.

How to store them Crepes

You can also prepare them the day before to bring you a little further with work.
To keep them soft and humid at the right point, you simply have to stack them on top of each other when they are still warm and cover them with transparent film.
They will be ready for use when you need them and in the same way you can also freeze.
To defrost them, take them out of the freezer a few hours before using them.

How to fill the cake Crepes

Once you have made the crepes you just have to decide how to fill the cake.
We suggest a classic custard with vanilla or chocolate or one tiramisu cream with eggs and mascarpone.
If you are lazy you can also simply mix cream of hazelnuts and mascarpone or spreadable cheese, whipped cream and powdered sugar and you will get super delicious fillings that will please children too.
Do you prefer something very light and fresh? Try then to simply use the jam.
We suggest a bitter orange jam that is not too cloying and goes very well with the taste of crêpes.
A perfect idea for an after-dinner, but also for a snack.

How to compose the crêpes cake

Once you have chosen the filling, how do you proceed?
Place the first crêpe directly on what will be the serving dish.
Spread one light cream layer starting from the center of the crêpes to gently get to cover it all without reaching the ends to prevent the stuffing from escaping.
If you want, add between one layer and another also of the fruit, coconut flour, dried fruit grains or chocolate chips and proceed in this way for other layers until the crêpes are finished.
Be careful not to abound either with the filling or with everything you add between one layer and the other because the distance between one cracks and the other must be minimal for a spectacular visual effect when cut.

How to decorate the crepes cake

If you have used jam you can simply sprinkle the cake with of icing sugar or decorate it with caramelized fruit.
Thinking of the filling of orange marmalade, for example, you can use slices of caramelized and perfumed orange at the Grand Marnier.
If you use, instead, a filling that is more creamy, sweet and greedy, opt for one rich decoration based on tufts of whipped cream or chocolate ganache.

Browse now the gallery to discover the many variations of the mille crêpes cake and choose your favorite!

what to eat when you are in pieces. Expert advice – Italian Cuisine

Avocado, chocolate, salmon and many other foods are rich in super nutrients that recharge energy and help fight tiredness. The nutritionist explains it

Feeling weak and tired, who did not happen? There fatigue it is a malaise that can appear at different times of the day. For example, in the morning, you may find it hard to get out of bed or during the morning, afternoon or evening to run out of energy and feel suddenly sluggish and tired. To recover the necessary strength and feel motivated and super-snappy feeding can help. In fact, some foods, rich in minerals, vitamins and other precious nutrients, help to counteract the sense of fatigue and find the sprint again. Let's see what they are with the help of the Dr. Nicoletta Bocchino, nutritionist biologist.

To counteract exhaustion

In the most demanding times from the physical and mental point of view at the table, foods that are a good source of food should never be lacking magnesium and potassium, two precious minerals to combat tiredness. "Promote the proper functioning of the nervous system and psychophysical well-being and help you feel less tired. They are good sources, for example, whole grains, seasonal vegetables and fruit, nuts and oil seedsSuggests the nutritionist. To combat the sense of exhaustion it can be useful, then, to focus on foods rich in tryptophan. "This amino acid is used to form serotonin, the hormone that regulates mood and helps to feel more motivated and snappy. They are excellent sources legumes, green leafy vegetables, eggs for example, says the expert.

To regain strength and overcome fatigue

"To promote psychophysical recovery and counteract fatigue at the table, however, go avoided the gravies, sauces and overly processed foods. In addition to weighing on digestion and on the line, they promote a sense of tiredness, "warns the expert. The consumption of foods and beverages containing high amounts of food must then be reduced sugars, such as alcoholic drinks and cocktails, juices, sweets, snacks and pre-packaged snacks. "In addition to being harmful to the health of the organism, even if apparently they give energy, they actually promote a sense of physical and mental fatigue. In fact, the sugars are absorbed in large quantities, favoring blood glucose peaks and stimulating the production of insulin, the hormone that regulates appetite. The risk? Eat more quantities of food that fatigue the body and facilitate the sense of fatigue says the nutritionist Bocchino.

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