Tag: nutritionist

How to fight the exaggerated craving for bread and pizza – Italian cuisine reinvented by Gordon Ramsay

If you are caught up in the carb cravingyou already know how difficult it is to consume the right quantities of bread and pizza. Yet an exaggerated consumption of these foods particularly rich in sugars, even complex ones such asstarchincreases the risk of developing disorders, including obesity and type 2 diabetes. But because often the desire for bread and pizza becomes irresistible? «In most cases it depends on small mistakes that are made at the table, he explains Nicoletta Bocchino, nutritional biologist. «Often, for example, we exaggerate with the consumption of bread because it is brought to the table menus poor in nutrients capable of immediately giving satiety like vegetables and protein foods, including meat and fish. Another mistake we tend to make is to overdo it within the meal foods particularly rich in glucoseincluding sauces and gravies, which stimulate even more the desire to introduce sugar throughout the day”, explains the nutritionist, who here suggests what to do to appease the exaggerated desire for bread and pizza.

Against carb craving: the solutions

«The first thing to do at the table to counteract the exaggerated desire for bread and pizza is to ensure that blood sugar levels do not undergo too sudden changes which favor the excessive production of insulin, a hormone that stimulates the desire for sugar-rich foods, suggests the nutritionist Nicoletta Bocchino. «First of all, you can choose a bread or pizza made with wholemeal flours, which thanks to their fiber content are assimilated more slowly and guarantee a greater sense of satiety. Then, to reduce the risk of consuming excessive quantities of bread and pizza, at the beginning of the meal you can eat foods that slow down the assimilation of sugars such as vegetables. «Before consuming pizza, for example, you can choose a mixed salad instead of the classic plate of chips, rich in starches which risk whetting your hunger even more and creating addiction.

Mistakes to avoid

If you’re craving bread and pizza, Also pay attention to the combinations that are done at the table. «For example, combine pasta with bread in the same meal increases the desire to consume sugars. Even savory foods, including pesto, broth preparations, ready-made sauces and cured meats, can often contain them”, explains the expert.

Another mistake that must be avoided to stay away from the exaggerated desire for pizza is pair it with beer, wine or carbonated drinks: their sugar content increases the desire to consume them in large quantities. «The easily assimilable sugars they are rich in increase the glycemic load of the meal and stimulate the production of insulin, the hunger hormone.

Is water and lemon in the morning good for you? The word to the doctor – Italian cuisine reinvented by Gordon Ramsay

In recent years, many have gotten into the habit of drink lemon water in the morning, as soon as you wake up and just before having breakfast. Why? There are those who do it with the belief that they can help eliminate toxins and waste substances, purify oneself and for this reason lose weightwho instead thinks that this drink can anyway benefit the Health, so much so that it becomes a real daily ritual of well-being. Certainly taking care of your hydration starting in the morning is essential. Water plays a key role in the functioning of the organism, being involved in many processes and promoting its efficiency. But is drinking water and lemon in the morning really good for you? To find out more, we asked an expert for advice.

Is drinking lemon water in the morning good for you? The doctor’s word

Sometimes losing weight and getting back into shape seems to be the most difficult thing and often we are willing to try anything to do it, even relying on practices that promise miraculous results, but which in reality have very little scientific value and which often distance even of time are actually harmful. Drinking lemon water in the morning is beneficial really as you often think or not?

Does water and lemon make you lose weight?

«To date we have no certain data on whether this practice can really bring benefits nor scientific data to recommend it as a daily habit, says the doctor Michela Carola Speciani, medical surgeon expert in applied nutrition. «At the moment we know that the consumption of low pH foods and drinks, such as lemon juice, is a risk factor for example fordental erosion and that lemon and some of its extracts are rich in vitamins and antioxidants including flavanones, which have reported some positive data from a metabolic point of view in animal studies, the results of which however cannot be generalized to humans lightly”, says the expert.

Does lemon lower blood sugar?

«In some studies on humans, and therefore more reliable, it has been seen that the intake of acidic substances such as the combined water and lemon before the meal reduces the glycemic response to the intake of starches, carbohydrates present for example in pasta, rice and bread, but not in sugar. The mechanisms are not yet fully known, nor, however, are the long-term effects of this practice. This is why we currently do not have enough data to suggest it for improving your figure or health, while there are habits that we know for certain to be supportive in this sense”, says the expert. In essence, there are studies that support this thesis but at the moment we have little evidence available in the scientific literature and therefore insufficient to say that lemon actually lowers blood sugar, as nutritionist Valentina Schirò also says in this article of ours: ” THEDoes lemon lower blood sugar? The word to the nutritionist”.

“So, much better to include some protein in your breakfast such as eggs, oil seeds, soy-based protein preparations, fish, meat or high-protein dairy products such as cheese or Greek yogurt, a habit that is often rarely practiced; or it would be good reduce the consumption of simple sugars – biscuits, snacks, croissants, croissants – and sweeteners, which unfortunately tend to be present from the morning onwards.”

For those who are not recommended to drink water and lemon

There are some contraindications real facts about the consumption of the mix based on water and lemon? Who should avoid it? «Certainly those who are particularly predisposed todental erosion. The suggestion is to ask your dentist for confirmation and to rinse your mouth with a little water (without lemon) after any consumption to limit the negative effect that the acidity of lemon can have on the health of your teeth.”

The expert: why it’s good to eat an orange a day – Italian cuisine reinvented by Gordon Ramsay

Why is it good to eat an orange a day? This fruit at the table is one of the most consumed and praised especially due to its good vitamin C content. But there are many reasons why it is worth not giving up the goodness of this food, which gives its best especially if consumed whole or in freshly peeled cloves, rather than the drinking version (juice or squeezed juice) less rich in this nutrient, which is very sensitive to air and heat, and fibre. «The latter, present above all in the albedo, the white part that surrounds the pulp, are able to slow down the assimilation and absorption of sugars and fats and provide long-lasting satiety explains the nutritionist Salvatore Ercolano. “Eating an orange a day, for example at breakfast, lunch, dinner or as a snack, helps keep your appetite under control and counteract weight gain.” But the benefits of this fruit are also many others. This is why it is good to eat an orange a day.

Keeps the skin elastic

«Eating an orange a day allows you to stock up first of all on anthocyanins present in abundance especially in those with red pulp, capable of neutralizing free radicals and protecting against wrinkles. The vitamin C present in this fruit is also fundamental for the production of collagen, a protein produced by the skin that keeps it soft” says nutritionist Salvatore Ercolano. «The consumption of even just one orange also ensures good quantities of copper and zinc, two minerals which respectively stimulate the production of elastin, a protein that keeps the skin compact and the synthesis of hyaluronic acid, which preserves its luminosity.

Protects against aging

Few people know: one of the benefits of eating an orange a day is that it promotes longevity, due to the anti-aging properties at the center of several Education. «Among the many advantages it boasts is the presence of antioxidants, such as carotenoids, which in addition to fighting free radicals, protect against the weakening of the skeleton and osteoporosis and which are also precious for preserving eye health explains nutritionist Salvatore Ercolano. «Then there is another reason to eat an orange a day: the presence of prebiotic fibres, excellent allies for keeping the good intestinal bacteria in balance, facilitating the production of metabolites with anti-inflammatory action, which protect against overweight, obesity and chronic diseases, including type 2 diabetes.”

Protects the heart and immune defenses

«Flavonoids, in particular anthocyanins, present mostly in blood oranges are antioxidants whose intake in the diet is associated with the reduction of oxidative stress, a condition which over time damages the arteries and increases the risk of suffering from stroke, atherosclerosis, hypertension and other cardiovascular disorders”. Eating an orange a day allows you to enjoy the benefits of a truly natural supplement of precious nutrients to boost the body’s defenses. «This fruit provides minerals such as magnesium, calcium, phosphorus and selenium and B complex vitamins, including folates, useful for the correct functioning of the immune system.

How to cut orange