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Agitation, what to eat to find calm and relaxation in difficult moments – Italian Cuisine


Some nutrients found in foods are able to relax the body and mind. Here's what to bring to the table to stay away from anxiety, insomnia and stress

Uncertainty for the future, fear of getting sick, fears of the new lockdown. Everyone, more or less, in the last period we have been experiencing what it means to live with agitation, a malaise that can favor the appearance of mood swings, sleep problems and stress. To counter this problem it can be helpful to pay attention to what you bring to the table. "The nutrients present in food are able to positively or negatively influence not only our physical health, but also our mental health," he explains Valentina Galiazzo, nutritionist biologist. «In fact, they stimulate the production of hormones that play a key role in the proper functioning of the nervous system and emotional well-being. Tensions and stress in turn increase the production of cortisol and adrenaline, which stimulate the release of insulin, a hormone that increases the sense of hunger and pushes you to eat more food ". So here's what to do to deal with the agitation and find calm and a little relaxation in difficult moments starting from the table.

Yes to pasta, better if whole

Whole grains (rye, oats, spelled, barley, rice) and their derivatives are a source of complex carbohydrates, tryptophan and B vitamins, which favor the synthesis of serotonin and Gaba. "Serotonin is a hormone that is involved in the regulation of hunger, sleep and mood. Gaba, on the other hand, helps you feel calmer and more relaxed ”, explains nutritionist Valentina Galiazzo. But there is more. "Unlike refined ones, whole grains contain a lot of fiber, the favorite food of intestinal bacteria, which favor the production of hormones that affect tone and help to better resist stressful situations".

Agitation, what to eat to find calm and relaxation in difficult moments

Eat plant foods with every meal

Seasonal fruits and vegetables are a real natural supplement in the most demanding moments from a physical and mental point of view. "They provide an excellent amount of vitamins and minerals that improve the response to stress. Chicory, persimmon, pomegranate, grapes, cabbage, broccoli and other varieties contain a lot of magnesium and potassium, minerals that lower cortisol, the hormone that makes us feel tense and agitated ".

Rely on healthy proteins and fats

Both promote the synthesis of hormones that affect emotions. "Animal proteins from lean meat (chicken, turkey), fish and dairy products (ricotta, yogurt, etc.) and vegetable proteins from legumes (lentils, chickpeas, beans) contain amino acids precursors of serotonin, the hormone for good mood and melatonin, the sleep hormone. The essential fatty acids present in fish, extra virgin olive oil, seeds and nuts, in turn increase their synthesis and help you feel more relaxed ".

In the gallery 10 foods that help fight agitation

Good proteins, what they are and where to find them – Italian Cuisine

Good proteins, what they are and where to find them


They are essential for the body. If they are of quality they are excellent allies of the figure and health. Here's why and what foods to eat

The World Health Organization recommends to hire every day at least one gram per pound of body weight of protein. Yet our diets are sometimes lacking in them because they are often demonized. Other times, on the other hand, at the table, priority is given to protein sources that are unfavorable to health, rich in saturated fats and cholesterol, such as meat (especially beef and pork), cold cuts and cheeses, eggs which should instead be consumed in adequate quantities. The result? Either we eat a few or we choose the wrong ones. Yet bringing good proteins of animal and vegetable origin to the table is essential for staying fit and healthy. "Proteins are, together with" good "carbohydrates and fats, the body's essential macronutrients", explains the nutritionist Nicoletta Bocchino. "They are involved in the metabolic processes that allow you to get energy." They are also indispensable for building and maintaining lean mass. «The essential amino acids they contain, in fact, are the fundamental component of muscles, cells and tissues, including skin and hair. They also have a good satiating effect. "If consumed in adequate quantities they modulate blood sugar, blood sugar levels and give satiety." Finally, they have a mood-booster effect. “Many essential amino acids they are rich in are precursors of feel-good hormones. Tryptophan, for example, promotes the production of serotonin, the so-called happiness hormone. Tyrosine, on the other hand, is involved in the synthesis of dopamine, which favors motivation . The advice "is to give priority at the table to those that have a reduced content of saturated fats and alternate those of animal origin with those of vegetable origin to ensure a varied and complete diet. Furthermore, it is necessary never to associate them with each other in the same meal and eat them for lunch and dinner in combination with vegetables that facilitate digestion . So here are the good proteins and in which foods to find them.

Lean white meat

Chicken and turkey meat are a good source of noble proteins, complete with all essential amino acids. «Compared to red meat that should be eaten once or twice a week, it has less fat. It ensures vitamin B12 and iron, essential for the production of red blood cells whose deficiency can cause fatigue and weakness , says nutritionist Nicoletta Bocchino.

eggs

Eggs are a food that is often excluded from the diet, due to the mistaken belief that their consumption is harmful. In reality, consumed in the right quantity (2-4 eggs per week) hard-boiled or soft-boiled, they are friends of health. «They contain proteins rich in essential amino acids that favor the production of glutathione, a powerful antioxidant. They also provide Omega 3 and minerals such as copper and zinc, essential for the correct functioning of the nervous system .

Fish

«Fish is a good source of noble proteins that can be consumed even 4 times a week. The blue one (sardines, herring, anchovies) and salmon are also particularly rich in Omega 3 essential fatty acids, which thanks to their anti-inflammatory action are excellent allies for brain and heart health .

legumes

Beans, chickpeas, lentils, broad beans, peas associated in the same meal with the essential amino acids present in whole grains or their derivatives such as pasta provide complete proteins. They are also low in fat and cholesterol-free, for the benefit of the figure and health , concludes nutritionist Nicoletta Bocchino.

Discover in the gallery the other foods that are a source of good proteins

Gricia or griscia? Let's find out why the double name – Italian Cuisine

Gricia or griscia? Let's find out why the double name


The griscia takes its name from the country in which it originated, Grisciano, where you have to try it on the Old Wheel. Over time it has spread under the name of gricia and many interesting variations have been brought to the table

Almost everyone always knows it in relation to amatriciana, as its "white" version, or as a cheese and pepper, with the addition of the bacon. But actually the Grisha, known as Grice, is the original version, the oldest one, which was born and takes its name from Grisciano. Grisciano is a small hamlet of Accumuli, in the province of Rieti, on the border with the Marche, where there is only one restaurant that prepares it: it is La Vecchia Ruota, the only one, but also the best ever, where to try a gricia original and truly unforgettable, even if there are some variations born over time, such as those proposed by the young chef Remo Fiscina.

History and origin of the griscia

The griscia was born in a border area, between what was the Kingdom of the two Sicilies and the State of the Church. Grisciano, in fact, was the post station along the old Roman Salaria, a crossroads of ancient routes through the passes with Abruzzo, Marche and Ducati Longobards. Its origin certainly dates back to an era before the discovery of America, given the absence of tomatoes. "It is probably during the Napoleonic conquest period, from 1798 to 1814, that the use of tomato as a pasta sauce sauce spread along the Italian peninsula", writes the French gastronomist Grimond de la Reynière in 1807 in the Almanach des gourmandes. Its only ingredients, in fact, are those available in the area, offered by pastoralism and breeding, easy to transport by shepherds during transhumance, i.e. pig cheek and the pecorino cheese. And still today at the Old Wheel they prepare it just like that, with the products present in the area.

La Vecchia Ruota, the only place to eat the Griscia in Grisciano

The Old Wheel was born in 1991, in one of those places of passage; which sometimes helps, sometimes not. After some collaborations with other members, it becomes a totally family-run restaurant with Gian Piero Cafini in the kitchen, her sister Chiara in the room and the parents in supervision. Then over the years the family expands, with Manuela, wife of Gian Piero who helps in various tasks. In addition to the gricia, they also prepare other dishes to perfection, such as amatriciana, potato gnocchi, bundles with truffle, lamb and so on. But the queen of the restaurant remains the gricia (we are still in Grisciano!) Which they offer with a strictly spicy local bacon and pecorino (not Roman) by Giuseppe Riti di Acquasanta. But the secret lies in knowing how to stir it with cooking water in an aluminum pan, which conducts heat better and obviously in the right amount of pepper.

Gricia or griscia?

"They are subtleties, we don't take it, why should you do it?" In fact, Chiara explains, in Grisciano they are the first to call it gricia and not griscia. Even the party in his honor, which the Associazione Amici di Grisciano organizes every August 18, is called Gricia Festival. The exact term, however, is griscia, as it takes its name from the country. Over time, however, it began to be called in the Gricia dialect, without the s, even by the inhabitants of Grisciano themselves. "It's like Amatriciana or matriciana, there is no difference, it is only dialect," continues Chiara. "We personally do not care, as well as the rigidity that exists on the use of long or short pasta".

Note: long pasta or short pasta?

Another great truth comes to us from the temple of the griscia, this time about the pasta format to use: "Eat it a little as you like!". In fact, Chiara does not understand why so much perseverance over alleged rules with respect to the use of long or short pasta, because there is no original, ancient or "more real" version than others. In the past, he explains, we used the fresh pasta that was prepared from time to time and therefore always different: sometimes it was short, sometimes long, still others with eggs, when they were there! So, even at the Old Wheel, today you can choose the format you prefer: they offer them spaghetti as long pasta, and the short sleeves as short pasta (so you can also find it at the festival). But this does not detract from those who use other formats, such as one of the greatest (and youngest) chefs who is today in the province of Rome: Remo Fiscina, of Cilento origin, who proposes it in some very interesting variants.

The variations of the chef Remo Fiscina

Remo is a very young chef with a thousand resources; one of those who think a hundred and a thousand do, who never stands still, who always has new ideas, ongoing projects. And he never misses one! Originally from Caselle in Pittari, in Cilento, he absorbs the passion for cooking from his mother Concetta, who woke him up every Sunday morning preparing fresh pasta and who transmitted to him the value of what is done at home and the big difference with everything what is industrial. Remo treasures these teachings: already at 13 he starts working in the kitchens and then moves to Rome (mother's hometown), where he works in various restaurants, bringing his skills and above all his flair. Thus, with him, traditional dishes also find new life and life, such as the gricia which, in addition to the sacrosanct classic version, also offers a Cilento variant (bringing some of its origins, to which it remains always very close) . For the pasta prepare some egg noodles with Caselle in Pittari wheat, from Stone Mill of the Terra di Resilienza Social Cooperative; then adds an excellence of the territory, i white figs from Cilento, which with their sweetness create a nice contrast with the flavor of pecorino (Roman) and guanciale (from Norcia). In the absence of figs, depending on the season, you can also use the pears, to have the same result. For Remo what should never be missing is the combination with a glass of white wine Frascati dei Castelli Romani, where he lives today and where he continues to innovate his cuisine in a mix between Cilento and Lazio, each time more and more surprising.

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