Tag: loss

The best vegetables for weight loss to add to soups and broths – Italian Cuisine


They provide super nutrients that help you stay away from weight gain because they satiate and help the body function at its best. Here are which ones to choose and why

Soups and soups, included in a complete and balanced diet, are ideal dishes to increase the consumption of vegetables at the table and keep fit. "They provide nutrients that help counteract weight gain," explains the nutritionist Valentina Schirò, specialist in food sciences. "The soluble fibers they are rich in are capable, for example, of increasing satiety because they slow down the absorption of sugars and fats. Insoluble fibers on the other hand, in addition to keeping the intestine regular, favor the development of good bacterial flora which in turn stimulates the digestive processes ". But the advantages that vegetables have are also others. "Thanks to the presence of enzymes, water and minerals, they stimulate the purification of the whole organism and help eliminate excess toxins and waste substances", adds the expert, who explains here which are the best vegetables for weight loss to add to soups and broths.

Seasonal and colorful

Not all vegetables are the same. Those in season compared to those that are not have more advantages. "They are richer in antioxidants, which thanks to their anti-inflammatory action help maintain a healthy weight, preventing the risk of obesity". To get the most out of their benefits, the ideal is to enrich soups with vegetables of different colors. «White vegetables such as cabbage are rich in quercetin, a substance that fights cellulite. Lycopene, of which the red ones are excellent sources, stimulates blood circulation and consequently fights swelling. The blue-violet ones, on the other hand, are excellent allies to counteract the accumulation of fats in the arteries because they are rich in anthocyanins, while the green ones, especially with broad leaves, are rich in chlorophyll ".

The best vegetables for weight loss to add to soups and broths

The right combinations

Many allied vitamins of the line in which vegetables are rich are fat-soluble. Vitamin A and vitamin E, for example, are better absorbed by the body only when associated with a source of fat within the same meal. "The best way to assimilate them is to season soups and broths with extra virgin olive oil added raw. Ensures linoleic acid and other essential fats which on the one hand increase satiety and on the other keep metabolism active. They therefore help to eat less during the meal, burn more and stay fit, "says the expert.

In the gallery the best vegetables to add to soups for weight loss

Quarantine weight loss. Here's what to do and the menus to follow – Italian Cuisine

Quarantine weight loss. Here's what to do and the menus to follow


Widened waist, heavy legs and swelling. To get rid of the effects of sedentary life and excesses at the table just move more at home and correct the daily diet. Find out how here

In the last few weeks at the table have you let yourself go with pizzas, focaccias, desserts and homemade gourmet dishes? Feeling weighed down and with a few extra pounds is normal. The mostly sedentary home life and the excessive consumption of foods rich in fats, sugars and refined carbohydrates has certainly favored the accumulation of extra pounds and the appearance of bloating, retention and a sense of heaviness. To lose weight in quarantine and get back in shape it is necessary to move more at home and rethink the daily diet. Let's see how with the help of the doctor Valentina Schirò, nutritionist biologist, specialized in food science.

Move more

"Even a walk (running or walking) on ​​site, in the living room of your home, of 15 minutes a day can be the solution for those who are lazy to do some physical activity", says nutritionist Valentina Schirò. Exercise, in addition to burning calories, improves the quality of night's rest. «If you sleep poorly and badly at night, the risk of having sudden hunger attacks by day increases. During sleep, the body produces the hormone that regulates satiety, called ghrelin. If we sleep little, we produce less and tend to eat more . Physical activity is also a natural antidepressant. "It promotes the production of endorphins, the neurotransmitters of well-being".

What to eat for breakfast

Yes to fresh seasonal fruit. «The low glycemic index such as pears, apples, strawberries, blueberries should be preferred. The berries in particular are rich in antioxidants such as flavonoids which, thanks to their anti-inflammatory action, promote blood circulation and counteract swelling, "says the expert. The fruit should be combined with a protein source such as low-fat white yogurt or milk and a source of "good" fats such as nuts or oilseeds. "They encourage satiety." Kefir is also good. "It ensures many probiotics, beneficial bacteria that help keep the intestinal flora in balance."

What to eat for lunch and dinner

In the lunch and dinner menus, priority must be given to seasonal vegetables. "The fibers of which vegetables and vegetables are rich cause sugars and fats to assimilate more slowly, give satiety and promote intestinal transit," explains the expert. They can be combined with fish, meat, egg, cheese or legume proteins. "These foods are rich in essential amino acids useful for the functioning of the metabolism and the construction of lean mass". Whole grains and their derivatives should be preferred at the table. "They provide complex carbohydrates, which give energy to the body slower than the refined ones and help you feel full longer." To season, however, extra virgin olive oil remains the healthiest choice. «It provides essential fatty acids that have an antioxidant and anti-inflammatory action. In addition, they promote a greater sense of satiety because they require longer digestion times .

What to choose for snacks

If you are hungry between meals, you need to set aside sweet or savory snacks and instead focus on satiating and at the same time healthy solutions. To silence the pang yes to nuts (nuts, almonds, hazelnuts, etc.) or to oilseeds (pumpkin, sunflower, flax). «Rich in essential fatty acids and fiber, they help fight hunger. A fruit with a low glycemic index such as apples, pears, blueberries, strawberries, kiwis is also very good . Alternatively, yes to a square of dark chocolate at least 70%. «It gives gratification and helps to raise the tone in moments not. It provides tryptophan, a precursor of serotonin, the hormone of good humor "" says nutritionist Valentina Schirò.

Here's what to eat in detail at different times of the day and the typical menus to follow

First day
Breakfast: low-fat white yogurt, a handful of oat flakes, a few walnuts.
Snack (optional): seasonal fruit (apples, pears, kiwis, strawberries, etc.) and some almonds.
Lunch: wholemeal pasta (or whole grains in grains), lentils and seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.).
Snack: seasonal fruit (apples, pears, kiwis, strawberries, etc.) and an herbal tea.
Dinner: hard-boiled or soft-boiled eggs, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.

Second day
Breakfast: Kefir and wholemeal rye bread with a veil of fruit jam.
Snack (optional): walnuts or almonds and low-fat white yogurt.
Lunch: brown rice with cherry tomatoes, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: grilled tuna steak, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.

Third day
Breakfast: porridge, 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and 1 herbal tea.
Snack (optional): cashews without salt and a low-fat white yogurt.
Lunch: quinoa with beans, seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.).
Dinner: steamed cod, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and whole wheat bread.

Fourth day
Breakfast: 1 glass of almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: turkey breast, seasonal vegetables (apples, pears, kiwis, strawberries, etc.) and whole wheat bread.
Snack: a square of dark chocolate (at least 70%).
Dinner: omelette with asparagus, vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.

Fifth day
Breakfast: partially skimmed milk, a handful of oat flakes and a seasonal fruit.
Snack (optional): almonds and 1 berry juice.
Lunch: fresh salmon, potatoes and vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.)
Snack: 1 seasonal fruit and a teaspoon of seeds.
Dinner: veal or beef, mixed salad and whole wheat bread.

Sixth day
Breakfast: Greek yogurt, rice flakes and some walnuts
Snack (optional): 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Lunch: wholemeal pasta with chickpeas and a mixed salad.
Snack: 1 herbal tea with walnuts and 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: hake with vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.

Seventh day
Breakfast almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: chicken breast, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and a few macadamia nuts.
Dinner: sea bream with vegetables (spinach, rocket, red chicory, fennel, lettuce, endive, etc.) and whole wheat bread.

Sad News

by Pam on November 13, 2012

My husband’s family has suffered a tragic loss so I will be taking the next few days off to mourn with the family.  I’ll be back to cooking soon…. until then, I think it’s only fitting to leave you with some of my favorite comfort foods.

 

Comfort Foods:

Tiffany Tomatoes

 

Spaghetti and Meatballs

 

Baked Potato with Caramelized Mushrooms and Onions

 

Shredded Beef Soft Tacos

 

Chicken, Mushroom, Broccoli and Rice Casserole

 

Baked Potato Soup

 

Salisbury Steak with Mushroom Gravy

 

Roasted Vegetable Lasagna

 

Chicken Pot Pie

 

 

 

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