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Tips for a spring detox diet – Italian Cuisine


Spring is the last moment to get back in shape before the summer, if you haven't been attentive to the line so far. Here are our tips for a detox diet

Spring is time for gym membership and miracle diets to arrive in perfect shape in the summer. Needless to say, it would be better to follow a balanced diet and do physical activity all the year, but if you want lose weight and detoxify start now because there is still time. Better late than never!

Detox: diet, don't worry!

DIY diets are of no use and are only a health hazard, as are prolonged fasts. Do not skip meals and do not completely eliminate certain foods from your daily life.
If you want to lose weight go to a nutritionist doctor or a nutritionist biologist and don't rely on diets told by other people or food tables found in magazines. We would like to point out that this article also does not want it to be one list of tips to feel fit for the summer season and not a diet to be taken literally.

Aqua, centrifuged and herbal teas

Drink a lot. Start in the morning, fasting, with a glass of warm water and a little lemon juice to get your metabolism going.
Continue with a centrifuged fruit and vegetables at breakfast or mid-morning snack: be careful though! Centrifugates can become a concentrate of calories and sugars; to avoid exaggerating in the centrifuge always match a fruit and a vegetable and do not abound with the quantities. In fact, in a centrifuge glass there must be the amount of fruit you could eat in a snack, no more!
Drink at least a liter of water during the day and some draining herbal tea made with finicchio, ginger and cherry, preferably not sweetened.
And then don't deprive yourself of one or two cups of green tea a day which is a powerful detoxifier.
Avoid alcoholic and sugary drinks in general.

Password, detox

To start a diet the first thing to do is detoxify. During the winter, thanks to the cold and heavy sweaters, you have not kept an eye on the scale. Have you exaggerated a bit with fatty and over-seasoned foods? It's time to run for cover reducing quantities and changing cooking methods. Remember that theExtra virgin olive oil should never be missing from your diet, but two tablespoons a day in condiments are more than enough. Instead, enrich your dishes with of spices or with lemon and orange juice to have more flavor, but less fat. consume more white meat and fish and avoid red meat and dairy products. And if you are lovers of pasta, don't give up a nice portion for lunch, but choose it whole. As for cooking, they are banished fries if not on rare occasions, and are instead super favorite steamed and grilled.

Go ahead for sprouts and vegetables

Feel free to eat vegetables when you want. A nice portion of mixed salad before meals it helps reduce hunger. Did you know? Enrich it with i sprouts, rich in properties and sources of vitamins and minerals. Soy, alpha alpha and many others are now on the market in many supermarkets. An alternative to salads are the grilled or steamed vegetables, but always remember not to add too many seasonings and sauces. And if during the day you want to munch on something, take it with you fennel, cucumber, radish and carotand already cleaned that are less caloric than any other snack and quickly fill the stomach.

One fruit salad a day

In all diets the fruit it is almost always weighed and distributed throughout the day in a balanced way. This is because it is true that fruit does well and contains few calories, but it is equally true that it is rich in sugars. Our advice is to prepare a beauty every day mixed fruit salad and to consume it little by little at the end of meals. Obviously you don't have to add sugar or enrich it with alcoholic beverages or sugary syrups. One is enough sprinkle of lemon juice and some fresh mint leaves or basil to add an extra touch to your fruit salad. And if you want, add one too banana, the fruit forbidden during diets. Some washer never hurt anyone.

It takes movement

Know that no diet will work if you don't spend a few hours a week physical activity. You don't necessarily have to register at the gym, that's enough walk or run for 40 minutes a day. Choose your step and go to the park or even on the road to take long walks. It is a simple activity that stimulates the metabolism and is good for the heart. It costs nothing, so why not start right away?

Diet and pregnancy: the real example of Meghan Markle – Italian Cuisine


Royal Baby coming for Prince Harry and Meghan Markle. The sister-in-law of Queen Elizabeth II follows a healthy and rigid diet during pregnancy that can be of advice to all future mothers

Meghan Markle and the Prince Harry they wait for their first child, the Royal Babyor maybe we need to talk about it in the plural as rumors signal the expectation of twins. The answer will come in spring, around mid-April, when the former actress will give birth to Lindo Wing, the maternity ward of the prestigious Paddington hospital, London, where the sons of Lady Diana, Kate Middleton and his sister Pippa. I do not leave home or another hospital, so after the British newspapers found out that the Lindo Wing staff were asked not to take leave in April, an eloquent coincidence. Meanwhile, the Duchess of Sussex is in New York for her baby shower with all the friends of all time, including Amal Clooney and the former colleague of Suits, Abigail Spencer, probably the last intercontinental trip to then return to London awaiting the happy event. Announced last October, the actual pregnancy involves very precise rules, including one rigid diet for the health of mother and child.

Meghan Markle and her husband Harry on an official visit (Instagram @kensigntonroyal).

According to the English press, Meghan Markle he had to give up many of his favorite foods that instantly become off-limits during the 9-month wait. If we could invite her to dinner, we would gladly cook her beloved french fries or the nostalgic mac and cheese, but it is important to check the added weight of pregnancy and not to indulge in dishes that are too fat or have a strong caloric intake. It will not be difficult for the sister-in-law of the Queen Elizabeth II keep fit as it normally follows a diet that is very attentive to calories. In fact, we have seen her participate in official events in these months, always smiling, elegant and in great shape with the growing growth of her tummy. Of course, even for Prince Harry's wife alcoholic beverages, soft unpasteurized cheeses and raw foods are strictly prohibited like sushi or rare steak.

Meghan Markle visiting the Brinsworth House (Instagram @theroyalfamily).

When he's not traveling, Meghan Markle she loves cooking at her Nottingham Cottage residence at Kensington Palace, as her friends told "People". An excellent strategy that allows you to keep every recipe under control, avoiding risks and carefully choosing the origin of each ingredient. Vegetables, fruit, carbohydrates is protein, the mum-to-be can devote himself completely to his health and that of the child through a balanced and controlled cuisine. Moreover, as he has released to Eye Swoon, as a good Californian loves to cook everything that is fresh and healthy. The practice of. Is also of great help yoga, an activity that has been following for some time and which allows it to be flexible and agile without getting tired too much.

Meghan Markle and chef Clare Smyth at Hubb Community Kitchen (Instagram @kensigntonroyal).

Also for Meghan Markle uncontrollable desires come, what the English call pregnancy cravings. At InTouch, we discover that Prince Harry is careful to have them always available chocolate and candies, even if it is she herself who maintains control of the regime without exaggerating. What to say? Meghan Markle, one of us!

The Duke and the Duchess of Sussex visit the Bristol Old Vic Theater (Instagram @kensigntonroyal).

More fiber in the diet: what they are and why they do well – Italian Cuisine


Even Hippocrates he considered it to be healthier than bread made with coarsely ground and not sifted flour, so rich in bran (as we can find nowadays among those made with ancient grains). Thus, the most famous doctor of ancient Greece was perhaps the first supporter of the insertion in the diet of the dietary fiber (generically known in the plural fibers). In fact, they were snubbed until the end of the seventies and revalued only in the last decades: now it is even said that those who eat wholemeal come to a hundred …

Not exactly nutritious (as are sugars, fats, proteins, vitamins and salts), fiber he does not bring anything, why it is not absorbed by the organism and, consequently, it has no calories. Transit and away. But not without consequences. This has to do especially with the composition, which determines the way in which it affects the intestine, our 'second brain', and consequently on the whole organism.

What is it about
The right thing would be to talk about fibers, in the plural. In fact there are different types, composed mainly of glucose substances (but different from the starches) of vegetable origin, which are not "attacked" by the enzymes present in the stomach and, therefore, are indigestible.

Two categories: insoluble is soluble. They are part of the first group, for example, the cellulose and the lignin, prevalent in vegetables and whole grains. Among the soluble we find the tires, le mucilage and the pectin, which abounds above all in fruit and vegetables.

Both types interact, albeit in a different way, with water, forming compounds that regulate intestinal activity, reduce the absorption of fats and sugars (soluble) and decrease the contact time between the digestive waste substances and the walls of the intestine (the insolubles), among other things preventing degenerative diseases of this stretch.

The satiating power
The fibers are massive: then, satiate. At the same weight, a wholemeal sandwich takes more than one white hunger. Not only that: as we explained, not being digested fibers do not actually provide calories. This means that the wholemeal sandwich, composed partly of fiber, will have an energy supply of around 220 calories per 100g, against 270-280 of michette, slippers and company.

A fortiori they satiate without putting at risk the weight "fibrous" foods such as fruits and vegetables as much as possible whole (for example, do not peel): that's why eating an apple before lunch or open the menu with a bowl of mixed salad helps to continue the meal containing portions.

Finally, foods rich in fiber must be chewed a long time: this not only increases the sense of satiety, but stimulates it production of gastric juices, which facilitate digestion.

Where are
These prodigious substances really are handy. In fact, they abound in many foods of plant origin.

Cereals. Among those in beans, wins thebarley that touches 10g of fiber per 100g. Follow the wheat hard and soft (9.7-9.8 g), the spelled (6.8 g) and the buckwheat, which contains about 6 g.

legumes. Those dry, such as chickpeas is lentils, are around 14 g of fibers per 100 g, which are close to 18 g in cannellini and borlotti dried and exceed 20 g in the case of Fava beans. Borlotti and beans fresh on average they contain 5-6 g of fiber per liter.

Vegetables. Tomatoes, leeks, fennel, champignon and porcini mushrooms, agretti, asparagus, beetroot, turnip greens, broccoli, cauliflower, carrots, green cabbage, savoy cabbage, turnips, spinach, eggplant and ripe tomatoes: they all attest to 2-2.5 g of fibers per hectare of raw vegetables. They arrive at 3 g chicory and i red radicchio, even at 5 g per 100 g artichokes.

Fresh fruit. Among the most common, the best ones are revealed pears with their almost 4 g of fiber per pound, while peaches, bananas, figs, kiwis, persimmons, mandarins and apples contain around 2-2.5 g (but the quinces, rich in pectins, almost reach 6). Excellent i raspberries (even 7.4 g) followed by blackberries is blueberries (both around 3 g). Among the Mediterranean fruits richer in fiber appears the prickly pear (5 g / 100 g), while among the exotic ones stands out the passion fruit (well 13.9 g) and are interesting theavocado (3.3 g) and la pomegranate (2.2 g). The chestnutsfinally, they have about 5 g of fibers per pound.

Dried fruits. Also because of the loss of water, it is all very rich in fibers (but pay attention to the calories!). Between that in shell, notable almonds (12.7 g per 100 g), peanuts and pistachios (10-11 g), macadamia nuts, pecans and hazelnuts (8-9 g). Between that soft, dates close to 9 g per ounce, figs reach 13 g, apples to 12.5 g, prunes to about 8.5 g. The sample is the coconut which, in the dried version, contains as much as 13.7 g of fibers per pound.
(Source Crea, click here).

Supplements: normally they are not needed
An annoying constipation, the desire to lose a few extra pounds, the need to lower cholesterol after poorly comforting blood tests: three examples of how you can try the way offiber supplement. Often with excessive ease.

The experts agree that one varied and rich diet of the foods listed until now enough to make the necessary fibers for a healthy adult, quantified in 30-35 g per day.
Only in special cases it may be useful to resort to supplements, as long as they are consult with a specialist in nutrition or with the attending physician.

Important, in the first place, the dosage. In fact, it means going to meet various kinds of illness, especially in the intestine (from abdominal cramps to diarrhea).
Furthermore, we risk the malabsorption of all nutrients (carbohydrates, proteins, fats, vitamins and minerals, especially calcium, iron, selenium and zinc) and even of some drugs.

Another common mistake, if you use supplements, is do not drink enough: as clearly indicated on the label, tablets and preparations should be taken with a large glass of water (at least 250 m) and in general they should drink around the 2 liters a day, advice useful for anyone who follows a diet rich in fiber. Otherwise the risk, in this case, is of worsen the symptoms intestinal.

In this regard it is useful to remember that the bran of wheat brings fiber to the 40% of its weight and it is therefore to be used with care, as a full-fledged integrator.

As usual, in short, just a pinch of common sense to follow a diet as much as possible complete and balanced and make full – also – of fibers: not properly nutritious, but always precious.

Roberta Fontana
January 2017
updated February 2019
from Aurora Quinto

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