Tag: eating

What to do after drinking and eating too much – Italian Cuisine

How to dispose of the excesses of particularly elaborate lunches and dinners? Here's how to regain well-being and energy and free yourself from the sense of heaviness

It is impossible not to overdo the table when in company. Who hasn't gone overboard on holidays? Food, whatever the occasion, is above all conviviality and pleasure. But what to do after you drank and ate too much? What are the precautions to follow on the same day and in the following ones to counter the effects of a particularly elaborate meal? "The first thing to avoid is eating only a salad or fruit, a mistake that is often made after lunches and dinners in which one has exaggerated with portions of food and quantities of wine and in general alcoholic and carbonated drinks," he says. the dietician Patrizia Gaballo. Instead, it is better to simply reduce the portions in the next meal and bring balanced menus to the table. "Another useful suggestion to follow is to choose foods that can help the body get rid of the" toxic "substances produced by metabolic processes, which risk promoting a generalized sense of malaise that can manifest itself with heaviness, headache, tiredness and swelling , says the expert. So here's what to do after drinking and eating too much.

The tips to follow immediately

After drinking and eating too much, avoid consuming any leftovers, which risk straining the body even more and feeling burdened. If you have eaten and drunk too much for lunch, you can also skip dinner. This helps the body to cleanse itself of accumulated toxins. If, on the other hand, you have exaggerated at dinner, you can skip breakfast when you wake up. To compensate and eliminate excess sodium and counteract fluid retention, the advice is to drink plenty of water, also thanks to the consumption of herbal teas and herbal teas and plants with a detox action. «Fennel, for example, promotes diuresis and counteracts the sense of swelling. Mallow, on the other hand, is excellent for the intestine, while the artichoke, thanks to its cholagogue action, stimulates the work of the liver, an organ involved in the metabolization of fats and substances such as alcohol ".

The tailor-made menu for the next day

The next day it is essential to bring easily digestible meals to the table. For lunch and dinner, yes to a large portion of vegetables. "Thanks to the richness of fiber, they help restore hormonal imbalances due to an excessive intake of carbohydrates with a high glycemic load, for example in particularly elaborate first courses rich in sauces, sauces and desserts," says the expert. "The supply of antioxidants, of which they are also excellent sources, instead counteracts the production of free radicals and inflammatory substances that damage cells. The ideal is to associate them with a single source of easily digestible proteins. So no to the classic salad with mozzarella and ham. Better to choose fish, to be seasoned with extra virgin olive oil, to fill up on fats that facilitate metabolism ". Two typical menus to follow the next day? "For lunch, a fennel and citrus salad with salmon, for dinner instead of raw radicchio dressed with extra virgin olive oil and scrambled eggs".

a lesson on healthy eating for smart working with carla lertola – Italian Cuisine

In these long months of pandemic for many workers it is smart working it has become a way of life. Far from the offices and daily routine that we used to have, many have had to adapt to the so-called agile work: "Stay safe, stay home", it was said. This is one of the topics that has been discussed for a long time recently, for many aspects, as well as in the field of nutrition and health of those who practice it. In fact, at home, it could be easier to maintain a healthy lifestyle, made up of good habits, which help not only to stay fit and more serene, but also to better face the working day. A good opportunity to review your diet, eat regular and balanced meals. To give you some advice we have heard the opinion of Carla Lertola, Surgeon Specialist in Food Science and Dietetics

The vadecundum of smartworkers

"Awareness, organization and imagination", these are the three keywords or rather the attitudes to be adopted. No matter how much work there is to be done, meals cannot be skipped. Basic breakfast, lunch and dinner, but better if we add two snacks to these so as not to arrive too hungry. Choose fruit rather than a snack: this will help not only to reduce the nervous hunger, typical of smart workers, but also because it is less caloric and more satiating.

Harvard plate, says Lertola, could be your guideline: the healthy eating dish rich in vegetables, proteins, whole grains and fruit. Deny the myth "the carbohydrate every day hurts or put on weight", indeed it is essential to include it in all meals and every day together with a protein. The couple marries perfectly and helps keep the metabolism always active despite the constant sedentary lifestyle. The only effort to make would be not to mix carbohydrates with each other but to always keep a line. Pasta today, bread tomorrow and so on …

Eating well, choosing foods that provide the right amount of each nutrient, also depends on the type of shopping you do. You have more time to organize yourself so spending more accurately is certainly a further benefit. Planning the week is a great place to start. Divide the meals think about what we would like to eat, so that we arrive with clear ideas and have the opportunity to indulge in the healthiest ingredients. Then of course, cooking well, or rather correctly. The secret lies in simplicity. A simple but tasty cuisine, enriched with raw condiments. No butter nor trans fats.

Let's not forget about the water

Another tip from our nutritionist is to drink an adequate amount of water, important during every activity and therefore even if you are at home sitting at a desk. Our daily requirement is around one and a half or two liters, but it is important to remember that you must drink throughout the day, not just at the table during meals. Knowing how to distribute it adequately rather than ingesting it all together. Also let's face it, the toilet problem does not arise, so no excuses. And if you are also fed up with water, you can also hydrate with tea and herbal teas. In this case, however, be careful not to take too much sugar.

Do we do gymnastics?

Beware of laziness, always keeping active, even staying at home is essential. Yes to proper nutrition but not completely abandoning physical activity with the excuse of closed gyms. If at the end of the day you are unable to put on your gym outfit and indulge in the intense workout, you can also use some little tricks, but always effective: always choose the stairs instead of the comfort of the lift, stand up and walk around the house when you are at the phone, or do not deny yourself a walk, even around the house, to reactivate the circulation. And then a breath of fresh air is just a great benefit.

If, on the other hand, you particularly miss the gym or the swimming pool, hold on and download some apps where you can organize training sessions without any difficulty. This will help you feel more relaxed, release the tensions of hours spent in front of the PC and free your mind from stress. Working from home, in smart working, therefore, can become an opportunity to take care of your health and to adopt healthy habits that we will carry with us even when we return to the office. Eating quality food in the right quantities, carefully choosing snacks for our breaks, avoiding fatty and harmful foods and exercising are practices oriented towards psychophysical well-being. Obviously all this by following and respecting your lifestyle, its resources without ever exceeding. Doctors can give directions, lead on the right path but then it is we who must take care of ourselves, starting with proper shopping, good distribution of food in the refrigerator and the right movement.

When everything returns to normal, hoping even in a not too long time, it is obvious that you will want to treat yourself to a breakfast at the bar or a nice substantial lunch at the restaurant, we deserve it all … but let's try not to miss these healthy habits that we have acquired over time

183809 Consultation by Carla Lertola, Surgeon Specialist in Food Science and Dietetics

By Elena Strappa

Chicory, why is eating it a great idea? Here are all its benefits – Italian Cuisine

Cooked or raw, it is rich in super substances. Find out why bringing it often to the table is good for your figure and health

Chicory belongs to the same family as radicchio. It has a distinctly bitter taste and is particularly rich in beneficial substances that act on several fronts. "Harvested in autumn and winter, it has nutraceutical properties," he explains Valentina Schirò, a nutrition biologist specializing in food sciences. "Spontaneous or cultivated, it is a herbaceous plant rich in vitamins, minerals and antioxidants that have a protective action on health. It also stimulates the work of some organs of the body, including the intestine, the kidneys, the liver which play a key role in its proper functioning ", explains the expert, who here suggests why to eat it.

Quench your appetite

Chicory, eaten cooked or raw, is an excellent ally of the line. "Thanks to the richness of fiber, it regulates intestinal transit and reduces the absorption of sugars, avoiding changes in blood sugar, which are responsible for hunger attacks. It also provides inulin, a prebiotic fiber that balances the intestinal microbiota, which is involved through the production of hormones such as serotonin in the regulation of hunger . In addition, it has a choleretic and diuretic action. «Its bitter taste stimulates the release of bile, helping the liver to digest fat better. Thanks to the richness of water and potassium, it also facilitates diuresis and promotes the elimination of liquids and waste substances ".

Contrasts aging

Chicory is a real natural supplement to counteract the signs of aging. «It provides a series of antioxidants that block free radicals and slow down the aging processes of cells and tissues. It is particularly rich in retinol, a powerful anti-aging substance that nourishes the skin from the inside. It also ensures vitamin C which promotes the production of collagen, a protein found in the skin, hair, muscles and blood vessels .

Protects the heart and bones

Chicory also has protective properties against the cardiovascular and skeletal systems. «It provides phytosterols, which fight bad blood cholesterol (LDL) and promote the 'good' one (HDL), reducing the risk of cardiovascular disease. It also defends the bones and joints. In fact, it guarantees an excellent amount of calcium and vitamin K, allies for the health of the skeleton ".