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Working from home, 5 tricks for not gaining weight – Italian Cuisine

Working from home, 5 tricks for not gaining weight


Smart working. Heavy legs? Swollen belly and extra pounds? Here's what to do at the table to remove the risk of gaining weight by working from home

For those who work from home, in these long smart working months, the more sedentary life, the sense of loneliness, mistakes at the table and, often, the little time available to prepare meals risk promoting weight gain. In order not to get fat, the first rule to follow is to try to move around at home and divide the food intake into 3 main meals (breakfast, lunch and dinner) plus 2 snacks. "This strategy allows you to have energy and satiety for a long time and to avoid bingeing during breaks", suggests the nutritionist Valentina Galiazzo, specialist in clinical biochemistry. "In addition, it always keeps the metabolism active, which a sedentary lifestyle tends to make slower". The expert suggests 5 other tricks for not gaining weight.

Bet on a healthy and super satiating breakfast

When working from home, overdoing overtime snacks is one of the most common temptations that risk weighing on the line. "To avoid overdoing snacks rich in calories, sugars and fats, the first strategy to implement is to ensure that, upon waking, a breakfast complete with all the nutrients that allow the body to have energy and to curb food". So let's avoid just the cup of coffee drunk on the fly. Yes instead to a source of low glycemic index carbohydrates such as bread or whole grain flakes. «Thanks to the richness of fibers and slowly absorbed carbohydrates, they ensure a longer lasting charge. Combined with a portion of proteins they induce satiety . A few examples? «Ricotta is excellent for both a sweet and savory breakfast. Yes to pancakes too. "They are an excellent source of satiating proteins". And, finally, never miss a portion of "healthy" fats. "A teaspoon of chia seeds, for example, provides a large amount of essential fatty acids, which support mood and promote brain activity".

Avoid too hasty meals

In the kitchen and at the table, no rush. As for cooking, those that are too aggressive, such as grilling and boiling, should be avoided. "The first stimulates the production of Age substances (Advanced Glycation End products), which inflame the cells and promote aging. Boiling, on the other hand, risks the dispersion of micronutrients useful for keeping fit and healthy . Even at the table it is important to consume the different meals of the day calmly. "Slow chewing allows you to avoid the accumulation of gas in the intestine, which favors a swollen belly. In addition, it allows you to eat less because it allows you to feel satiety earlier .

For lunch and dinner do not miss the vegetables

In addition to providing very few calories and giving satiety, vegetables act as real "scavengers". «Enzymes, vitamins, such as vitamin C and minerals, in particular potassium and magnesium, of which they are rich, help to dispose of metabolic waste, says nutritionist Valentina Galiazzo. "Thanks to the high fiber content, they are also a panacea for the intestine that the more sedentary lifestyle can make lazy. They stimulate transit and help get rid of excess toxins. In addition, in addition to being laxative, thanks to the richness of water they have a diuretic effect that counteracts water retention .

During the breaks, munch on dried fruit

Does concentration drop and hunger increase during the morning or afternoon? “Eating a handful of walnuts or a spoonful of sunflower or pumpkin seeds may be the solution. They guarantee micronutrients and polyunsaturated fatty acids that support memory and mood and at the same time counteract fatigue ", suggests the expert. «In addition, they help not to easily transgress with unhealthy snacks because they give satiety.

In the evening meal, avoid cheese and salami

In the evening it can happen to feel exhausted and have little desire to cook. A mistake that is often made in the evening meal is to overdo it with meats and cheeses, which should instead be brought to the table by reducing the portions and the frequency of consumption. "They are rich in calories and sodium, which promote weight gain and water retention. They also contain tyramine and saturated fats, which slow down digestion . In addition, they hinder the rest, essential not only to feel snappy and full of energy the next day, but also to avoid gaining weight. "During sleep, the body's fat cells produce leptin, which lowers the levels of ghrelin, the hunger hormone. The advantages? It reduces the sense of appetite and helps to better manage the desire to fail during the day .

5 tricks to not get fat on vacation – Italian Cuisine


A souvenir that we don't want to take home from our next holiday, are those two extra pounds that we regret every time we return. Here's what to do to prevent it from happening

On vacation everything is allowed. Small hours, fish dinners by the sea, dolce far niente and a toast in profusion. But in all this relaxation creeps of small bad habits that make us cry on the scales on our return. Taken from theenthusiasm, free time and curiosity for dishes far from our routine housewife, we tend to overdo it. And since prevention is better than cure, here are 5 small things to consider to avoid turning holidays into the cause of your next diet.

1 – Sugar free

The first thing to consider is liquids. Very important during the summer season to give the body the amount of water necessary to rebalance the water lost through sweating, they turn too often during the holidays into a continuous transgression. Carbonated and sugary drinks, fruit juices and alcoholic drinks I'm a real one sugar mine ready to turn into extra pounds. The bad news also is that they don't have good moisturizing power. Then focus onwater, drinking about two liters a day. All the rest of the drinks you take will not have to quench your thirst, but accompany the highlights of your day. Yes to a natural pineapple juice for breakfast, a glass of wine or beer as an aperitif and an after dinner drink. But without exaggerating!

2 – Ice creams? counted

One of the most popular foods in the summer is ice cream. Refreshing, tasty and available in every corner of the beach is a sweet temptation to which we say yes too often. The habit of eating it every day on vacation is to be lost: try ad take it on alternate days. On bad days, you can count on a good slice of watermelon or on an ice lolly.

3 – Mon amour grid

Pasta with seafood, mixed fry and chips. If you also ordered these things in your favorite restaurant by the sea last night, it's time to give us a cut. A menu rich in carbohydrates and fats it may be a tear, but never the rule. One of the easiest moves to avoid nasty surprises on the scale once you are back from vacation is to count on cooking that does not require the addition of fat. Just like the grill.
Here are some ideas for preparing fish:

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4 – Let's get organized

One of our favorite things about holidays is the lightheartedness they give us. For a few days we don't think about anything, not even what to eat. So go ahead for breakfast at the bar and lunch with focaccia, panzerotti and pizzas. But a little organization could be our lifeline. Let's start at regularize our breakfasts preferring energy and fiber to the caloric combination hood and brioche yogurt and cereals. For lunch, then, let's organize ourselves with simple preparations like ham and melon, mozzarella and tomato and salads rich in vegetables and fruit.

5 – The happy hour

The aperitif is a ritual that in the summer has the character of the indispensable. But just like in the case of ice cream, doing it every day could be harmful for our line. Let's start at change our habits by dedicating a few moments before dinner to different activities. Like a photo shoot to take advantage of the hottest hours of the day, a long walk on the seafront or simply reading the book that we are passionate about.

here are the tricks to convince them – Italian Cuisine

here are the tricks to convince them


Apples, pears and many other fruits are a concentrate of taste and beneficial substances useful from the first months of life. They provide minerals and vitamins valuable for growth and health. Here are the tips of the experts to help the little ones consume more

Fruit is one of the basic foods of a correct and balanced diet from the first months of life. Consumed in the right quantities, it is a real concentrate of vitamins, minerals and other substances beneficial for growth and health. In addition, it is a super versatile food. Recharge your energy for breakfast. Consumed instead of dessert at the end of the meal, it satisfies the desire for dessert in a healthy way. Eaten at snack or snack time, it removes hunger attacks. Still, getting kids to eat fruit becomes a struggle. It happens to 43% of parents. The data of a survey recently conducted by theMelinda observatory on a sample of 500 Italian mothers with children under the age of 10. But what are the useful tips and strategies to encourage children to eat more? Here are the tips from the experts.

How much fruit children have to eat

The World Health Organization (WHO) recommends consuming 5 servings per day of vegetables: 2 of vegetables and 3 of fruit. "They contain bioactive substances capable of modulating the body's metabolism, contributing to the construction and maintenance of mental and physical well-being", says the nutritionist Dario Benedini, president of the medical commission of the C.A.I. Brescia. «The substances of which they are rich individually or in synergy perform antioxidant, anti-inflammatory, detoxifying, antibacterial and antiviral activities. In addition, they stimulate the immune system, modulate the metabolism of hormones and have an anticancer role . Fruit is a good source of fiber. Apples, for example, are rich in soluble fibers that promote the balance of the beneficial bacterial flora, which according to the most recent studies has a key role in maintaining health and countering the risk of going overweight and obesity, two very problematic widespread in childhood.

Which fruit to choose

To encourage the little ones to consume the daily quantity of fruit recommended by experts, it can be useful to focus on the varieties that are most appreciated by children. According to the Melinda Observatory, among the most loved fruits are bananas, apples, strawberries, followed by pears and oranges. Bananas are rich in minerals such as potassium and magnesium which promote relaxation. They also contain tryptophan, a precursor of serotonin, the good mood hormone. Apples, on the other hand, are rich in antioxidants and vitamin C, precious for the correct functioning of the body. Strawberries and oranges are also an excellent source. Pears, on the other hand, provide good quantities of calcium, an essential mineral for the correct development of the skeleton and bone health.

How to make children eat more: strategies and tricks

The survey conducted by the Melinda Observatory revealed that only 12% of parents are able to make their children eat 3 portions of fruit a day. In order to encourage children to consume more, the involvement of the parents themselves is fundamental. In fact, mom and dad must be the first to set a good example. "The acceptance of new foods is easier when children watch adults encourage their consumption with enthusiastic comments and facial expressions of pleasure," says the psychologist Daniela Quaresmini, curator with the nutritionist Dario Benedini of the training project Right food with taste. Another useful strategy is to transform fruit consumption into a fun and engaging moment. "Fairy tales invented together can develop the desire to eat in the company of the created character". An example? "The magician who prepares a snack with a pinch of strawberries, a pinch of apple and a pinch of banana creates a dish with super powers". To overcome the whims and overcome the difficulties at the table, it can also help to follow a routine also as regards the consumption of fruit. "The rule to follow is to eat it in a quiet atmosphere and at defined times and never in front of the television." To make consumption easier, the expert suggests, "it can be useful to introduce it into dishes that the child already knows and appreciates".

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