Tag: Eat

what to eat in smart working – Italian Cuisine

what to eat in smart working


With fruit, vegetables, yogurt and more, the mid-morning and mid-afternoon break becomes easy. Here's how to compose DIY snacks that ensure taste and health in a short time

With smart working, resisting hunger attacks and the call of the pantry between meals is not always easy. When working from home, the risk of giving in to ready-made sweet and savory snacks is often high, a problem for those who want to keep fit. Yet managing snack time isn't all that difficult. Just get organized and have the right ingredients in the fridge and pantry. Here's how to compose quick and easy snacks that satisfy the palate and lend a hand to the figure.

Fennel, celery and raw carrots

Having crudités in the refrigerator, already washed and cut, is an excellent strategy to be able to compose satiating snacks in a short time. «Fennel, celery and raw carrots, thanks to their crunchiness give satiety. They are also a supplement of minerals and vitamins that help relieve stress , says the nutritionist Valentina Galiazzo, specialist in clinical biochemistry. "They also provide many fibers, including prebiotic ones, which nourish the intestinal bacteria on which the synthesis of serotonin and dopamine, two hormones that regulate mood, depends". Combined with probiotic foods such as kefir they help to counteract nervous tension even more. "They promote the balance of the intestinal flora, which is important for psychophysical well-being".

Cashew nuts

Do performance anxiety and agitation make you irritable and unproductive? «A handful of cashews is the ideal choice to counter nervousness. They ensure excellent quantities of selenium, which together with phosphorus and zinc, help to better resist the load of things to do , says nutritionist Valentina Galiazzo. The ideal is to choose them natural. «They are free of salt which, if consumed in excess, can promote the feeling of fatigue.

Avocado and ricotta mousse

Lack of concentration and drops in energy reduce your desire to work? «The ideal snack is the one that gives the right 'fuel' to the body and mind. A quick recipe for inspiration? «Mix half a peeled and mashed avocado with a fork with two tablespoons of ricotta. Avocado is a source of essential fatty acids for the health of neurons. Ricotta, on the other hand, is rich in essential amino acids such as tryptophan, tyrosine and tyramine which favor the production of serotonin, dopamine and adrenaline, the neurotransmitters of well-being. This mix, combined with some black cabbage leaves (kale), fights hunger and provides energy .

Greek yogurt, dark chocolate and nuts

"Greek yogurt is a source of a super mix of substances for the brain and mood. In addition to providing high biological value proteins and healthy fats that give satiety, it contains glutamic acid, a precursor of Gaba, the neurormone of serenity and tryptophan, which lower levels of cortisol, the stress hormone. Dark chocolate (at least 70% cocoa), on the other hand, helps you feel more agile because it is rich in theobromine .

Fruit salad of orange, apple and cinnamon

Cut an orange and an apple into slices, after washing and peeling them, and add a pinch of cinnamon. This quick and easy mix to prepare is perfect for getting your sprint back on the busiest days. «It ensures sugars that energize the brain and vitamins of the B complex, essential for energy metabolism. The oranges rich in vitamin C also promote the assimilation of the iron contained in apples, a super mineral to stay away from sluggishness ".

Egg whites and cocoa pudding

«This healthy, protein-rich, low-fat snack is highly satiating and ideal for increasing focus. It can be eaten both in the morning and in the afternoon or as a snack before going to sleep. It provides essential amino acids, mainly B vitamins, magnesium and potassium, "says the expert.

Lupins

«Easy to eat, lupins are a real cure-all in the most demanding moments. They help prevent fatigue, improve the sense of satiety and promote memory and concentration . From a nutritional point of view, explains nutritionist Valentina Galiazzo, "they are naturally gluten-free and have an excellent content of vegetable proteins and mineral salts such as magnesium, potassium, calcium and iron". They are usually found in the supermarket in brine. «Before consuming them they must be rinsed well otherwise they risk being too salty.

The best fruit to eat for breakfast to purify yourself – Italian Cuisine

The best fruit to eat for breakfast to purify yourself


Promotes the disposal of toxins and waste substances and helps to stay away from fatigue and extra pounds. Here are the super detox strains to bring to the table as soon as you wake up

Stress, overeating and poor choices at the table including an exaggerated consumption of sweet and particularly fatty foods can slow down the purification of the body and favor the accumulation of toxins which in turn facilitate physical and mental exhaustion, swelling , weight gain and many other ailments. One of the foods that can help in these cases is fruit. Thanks to its deep detox action it is excellent to eat for breakfast to purify yourself. "Consumed at the beginning of the meal together with a herbal tea based on milk thistle, centella, fennel or ginger and combined with proteins (kefir, yogurt or ricotta), complex carbohydrates (whole grains) and healthy fats (nuts and seeds) essential to keep the metabolism active, it promotes purification processes , says the nutritionist Valentina Schirò, specializing in food sciences. "Rich in phytonutrients and other beneficial substances, it is in fact able to facilitate the work of the organs that have the task of eliminating toxic substances through faeces and urine". But which varieties to choose? Here is the best fruit to eat for breakfast to purify yourself.

Blueberries

Black or red, blueberries are a super ally fruit in the body's purification processes. «They are very rich in antioxidants. In particular, they provide a large amount of polyphenols, including resveratrol, which helps the liver function at its best. It stimulates the production of bile and facilitates the disposal of waste and waste substances. Blueberries also contain flavonoids such as anthocyanins and vitamin C, which stimulate blood circulation and help drain fluids. Finally, they also have a good content of fibers, which stimulate the activity of the intestine and of mirtillin, a substance that thanks to its antibacterial action helps to keep it healthy ".

Kiwi

This fruit has a high detoxifying power. "Consumed in the morning, thanks to the richness of fibers it is an excellent ally against intestinal laziness. To enhance its laxative action, the advice is to combine it with natural white yogurt or consume it in fruit salad in association with other fruits such as plums and plums . From a nutritional point of view, the expert adds "it is a concentrate of vitamin C, vitamin A and vitamin E, which thanks to their antioxidant action promote liver function. It also provides good amounts of minerals that stimulate the elimination of waste substances through diuresis. In particular, it supplies a lot of magnesium and potassium .

Pineapple

«Consumed in the morning as soon as you wake up, it prevents gastrointestinal disorders such as heaviness and constipation. Pineapple is in particular an excellent source of bromelain, an enzyme that facilitates digestive processes. Thanks to the richness of gallic acid and phenols, it also has an excellent diuretic and detoxifying action. In addition, it ensures many fibers, which improve peristalsis and counteract intestinal slowness .

Blood orange

«Contains good amounts of Vitamin C, which acts as a natural detoxifier. It also provides carotenoids and anthocyanins which have excellent anti-inflammatory properties. They favor the drainage of liquids and facilitate the elimination of toxins ". A winning combination? "Together with spices such as cinnamon which, thanks to the richness of polyphenols, increases its detox action".

Pears

A 100-gram pear provides about 20 percent of your daily fiber requirement. "This fruit is rich in particular in insoluble fiber, which help cleanse the colon and accelerate the evacuation of toxins. It also provides pectin, a fermentable fiber which thanks to its prebiotic action increases good bacteria and reduces those harmful to the health of the intestine and the body in general. Finally, the pulp is a source of flavonoids and minerals such as potassium which have an excellent purifying action ".

what it is, why eat it and how to grow it on the balcony – Italian Cuisine


Added to salads, soups and main courses, it gives taste and many useful substances to stay healthy. Here are the benefits it has and useful tips to grow it at home

There purslane oleraceaAlso known as porcelain or fat grass, it is an edible plant used in cooking since ancient times because of its beneficial substances for health. Purslane is in fact a concentrate of vitamins, minerals and healthy lipids that promote the proper functioning of the body. Its leaves and twigs can be used both raw to enhance the bitter taste of salads based, for example, on rocket and onions, and cooked to enrich soups, minestrone, velvety or main courses such as omelettes with precious nutrients. Let's see with the help of the nutritionist Valentina Schirò, a specialist in food science, why eat it and how to grow it on the balcony of your home.

Purslane oleracea, also known as porcelain or fat grass.
Purslane oleracea, also known as porcelain or fat grass.

It fights cholesterol and diabetes

Purslane helps keep blood pressure, cholesterol and triglyceride levels in check. «It is one of the richest plant sources of heart-friendly lipids. It provides polyunsaturated essential fatty acids such as Omega 3, among which alpha-linoleic acid stands out, which helps to keep bad cholesterol (LDL) at bay and protect blood vessels from plaque formation, improving pressure and circulation ", says the nutritionist Schirò. "It also ensures good amounts of vitamin C, essential for the health of the walls of blood vessels, and potassium, a mineral that eliminates the excess sodium responsible for high blood pressure and water retention. Finally, thanks to the good fiber content, it slows down the assimilation of fats and sugars, preventing the onset of high blood sugar and diabetes ".

Counteracts osteoporosis

Purslane is rich in minerals that are good for bone health. «It has a good content of calcium and phosphorus. To increase its protective action against the joints, it is ideal to combine it in salads with fish, which thanks to vitamin D, favors its assimilation and other leafy vegetables such as lettuce and radicchio, rich in vitamin K , useful for the health of the cartilages .

Prevents premature aging

Purslane also provides many antioxidants that counteract the action of free radicals and help tissues and cells defend themselves from oxidative stress, responsible for aging. "In addition to being a good source of vitamin C, cIt contains vitamin A and vitamin E, two anti-aging substances which, as shown by several studies, protect skin cells, nourishing it deeply ". To increase its anti-aging effect, the ideal is to season purslane with extra virgin olive oil or eat it with a walnut dressing. "The healthy fats they are rich in facilitate the absorption of both these vitamins," explains the expert.

Purslane oleracea, also known as porcelain or fat grass.

How to grow purslane

Growing purslane is simple. You can do it easily even on the balcony or terrace of the house. Get a pot of 30 centimeters in diameter, pour some hydrated soil and transplant the seeds of purslane oleracea (edible). The plant should be exposed to sunlight and sheltered especially in the cold months because frost and particularly low temperatures tend to dry it out. To make it grow well it should then be watered often and with little water.

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