VITAMIN C AND SPORT

Vitamin C has always been the focus of numerous debates about the alleged or actual actions exerted on the body, but that this vitamin is crucial for our health there is no doubt.

The history of vitamin C from the fifth century b.C., when it was discovered scurvy, a disease linked to their lack of vitamin C, but it took many years to identify the cause and treat it by taking simple vegetables and fruits fresh

Its physiological role is also linked to the proper functioning of the immune system and to the synthesis of collagen, a structural element of the blood vessels, skin, muscles and bones, which without the vitamin C can not be synthesized.

This vitamin is also involved in other physiological processes, but today I want to dwell on a recent Finnish study, which has brought to light an interesting feature of this substance, that is, its ability to reduce the phenomenon of bronchoconstriction caused by exercise.

This type of phenomenon, which was once classified as exercise-induced asthma, it is a temporary narrowing of the airways (around 10%) that occurs during or after exercise, and can cause symptoms such as coughing, shortness of wheezing or difficulty breathing.

In this circumstance vitamin C seems to be very useful and really effective. The study shows how the administration daily minimum of about 200mg of vitamin C, is able to reduce this phenomenon up to 50%.

Today the recommended daily dose for adults is between 60 and 75mg daily, although the Italian Ministry of Health, now lets you operate it as a supplement to 1000mg per day. For those who would assume a greater amount than that recommended (60-75mg) board to take it in more administrations (not in a single, unless it is a delayed-release form) and possibly associated with other vitamins such as E or A , the latter always at standard doses. The reason for this association is related to the antioxidant capacity of vitamin C that, once oxidized, it needs a "helper" to terminate its action.

If you would like to integrate this substance in a natural way, I can not advise you today a recipe full of vitamin C, orange peppers:

Ingredients:

red and yellow peppers

sauce tomatoes

basil, oregano and fresh mint

extra virgin olive oil

oranges

shallot

Wash the peppers, cook them in such a way as to be able to peel them (in the oven or on flame)

Obtain the orange juice and set aside the skins.

In a skillet cook the shallot and add the sliced ​​tomatoes, salt, basil leaves, oregano and a little water.

As soon as the tomatoes are wilted add the orange juice and cook for 2 minutes.

After cooking, separate from the pieces of tomato sauce (or blend all the mixer).

Season the sauce with peppers freshly prepared and serve garnished with slices of orange peel and a few mint leaves.

Enjoy your meal!

Andrea Busalacchi

LITTLE PREVIEW OF MY NEXT BOOK, COMING SOON BEFORE CHRISTMAS!

DIETARY FIBER, WHEN AND HOW TO TAKE THEM

Dietary fibers are of plant polysaccharides, that the body is not able to digest or absorb. From a nutritional point of view does not have any property, but despite this are very important for human health.

They are contained in: fruits, vegetables, grains, nuts and seeds, legumes.

Once ingested in our gut undergo a phenomenon called fermentation, implemented by the bacterial flora and the degree of fermentation depends on how these fibers are assumed.

In the case of a single intake (only fibers) will have a greater fermentation compared to an intake together with other foods.

The fibers can be divided into soluble and insoluble, but let us look at the properties:

Insoluble

They have the ability to incorporate a substantial amount of water, attributing to these fibers of regularization of intestinal functions:

* Constipation

* Prevention of diverticulosis (increasing due last few years, due to more and more refined foods 'lack of fiber, first wore out many more' whole foods)

* Reduced risk of colon cancer

of great interest too is the function for reducing the use of calories and fat in foods.

Soluble

are able to gel in contact with water, forming a gelatinous mass that:

* Relaxes the gastric wall, while fostering a sense of satiety

* Reduces the absorption of food

* Contribute to the elimination of cholesterol taken

* Lower blood glucose, due to slower absorption of carbohydrates.

Remember that consequently excessive intake of fibers, can lead to malabsorption phenomena. In addition, some diseases such as Crohn's disease and irritable bowel syndrome, are compounded from taking excessive fiber.

The recommended dose total (soluble and insoluble) is about 25 grams per day, easy to take along 500 grams of vegetables and 200 grams of fruit per day, in addition to the other foods eaten during the day.

It best to change your diet rather than resorting to supplements of fiber, which do nothing but dab the problem, it is the daily diet that in some cases must be corrected.

Andrea Busalacchi

MEAT AND DIABETES RISK HOW TO PROTECT YOURSELF

That meat, is at the center of numerous debates concerning health, is now well known, several studies for most statistical collide on the results obtained. Some speak of an increased risk of some cancers linked to excessive consumption of meat, while others say the opposite, and still others speak of risks related to methods of cooking this food, but today the focus shifts on combination with diabetes.

Contrary to what you might think, that the meat  have a reduced carbohydrates not produce a great insulin response, an increase of meat consumption from about 2 to about 7 servings per week or more, statistically increases the opportunity of expressing type 2 diabetes in the 87%!

Yes, you read that right, this is the result of a recently published study, in which participants saw about 150,000 individuals both men and women, who reported every 4 years a report on their eating habits. Specifically, those who consumed a low quantity of meat had an increased risk of developing type 2 diabetes by 19%, while those who consumed a moderate extent the percentage rose to 37%.

Remember that despite the meat has a glycemic index (the ability of a food to raise the levels of glucose following its ingestion) equal to 0, exerts a discrete insulin stimulation, which in equal calories provided is sometimes superior to that of foods with high glycemic index and high in carbohydrates.

Recalling that in spite of the studies reported are of a statistical nature, more and more evidence direct us to the same conclusion, namely to limit the presence of the meat on our table.

Andrea Busalacchi

TOMATO AND SOYBEAN, A CONCENTRATION OF ANTI-TUMOR PROPERTIES

Today we'll talk about prevention, specifically prevention of prostate cancer, a disease that afflicts more men unfortunately.

The increase of cases is not always linked to the causes in particular, but also from the increased awareness of the problem and the technological progress in diagnostic.

The causes are still unknown, but genetics, race, age, lifestyle and diet are important factors of risk, and it is right that we focus on nutrition with important discoveries in the field.

Many foods that are scientifically demonstrated to be effective aids in the prevention of, among these oregano and propolis, but a recent study also includes tomato and soybean

Dall'oltreoceano get interesting data, some derived from evidence obtained on a type of mice demonstrating an aggressive form of prostate cancer, for which purpose they were divided into four groups that have been associated with four different diets.

The encouraging result is that those usually have ingested tomato and soybean (10% tomato powder and 2% soy germ, daily) had a reduction in the expression of the tumor by 55% compared to 0% in the group did not take these foods.

These data, which I remember to have been obtained in animals and men, suggest a more frequent consumption of these foods in our diet, especially soy as the tomato is already so prevalent in the Mediterranean diet. But how and when to take them?

- At least 3/4 servings of tomato-based products a week (I recommend the tomato paste)

- At least 1/2 portions of soy-based products per week

But, on how to merge these delicious ingredients in one dish, we encounter a delicious recipe suitably modified for the purpose, "Soy Meatballs with tomato sauce"

soy flakes

wheat flour or rice flour alternatively

Natural vegetable broth without glutamate

garlic

oregano

tomato paste

basil

extra virgin olive oil

salt

sugar

Prepare soup with vegetables in season, when the broth boils add the soy flakes for 10 minutes over low heat. Once cooked, turn off the heat and let stand for 10 minutes and drain.

Add the chopped garlic flakes, flour, oregano and a pinch of salt. Shape into patties and cover with flour. In a pan with dell 'hot oil, brown the meatballs in order to form a golden crust outside. Set aside the meatballs and saute just in the same pan, add more oil and garlic, finally the tomato paste diluted with a little 'of water. Fix it with a pinch sugar and salt, cook for about 10/20 minutes, until it reaches the desired consistency. Combine the meatballs to the sauce and cook for another 10 minutes. Serve with fresh basil.

Enjoy your meal!

Andrea Busalacchi

DIABETES, FROM GREEN VEGETABLE AN AID TO PREVENTION

The problem of cooking green leafy vegetables has always been the center of many controversies. While it is advisable to consume raw or possibly after a short cooking steam, leaving the more 'unaltered the vitamin content, on the other hand a recent study published in the British Medical Journal, showed that in cases where the cooking there must be, must be done by following a few pointers.

In this study it was observed that the inclusion in the diet of about 150 grams per day of green leafy vegetables, reduced by 14% the risk of contracting type 2 diabetes (it is the most common form of diabetes and is characterized by disorders of action and insulin secretion).

But this is due to their action on what?

It is thought that the high concentration of magnesium (responsible for the green color of leaves) in these vegetables, can influence the release of insulin (hormone that regulates sugar levels, specifically glucose, in the blood).

Scientific evidence shows how the average levels of magnesium in plasma (part of the blood) are more 'lower in diabetic patients of both type 1 and type 2, in comparison with healthy subjects. In type 2 diabetes, in particular, there is a decrease in the levels of intracellular magnesium in red blood cells, in the majority of cases.

All this is helped by the high concentration of antioxidants, or molecules that fight free radicals, which are produced to a greater extent in cases of hyperglycemia (high glucose levels in the blood) diabetes. The action of these free radicals is the basis of cardiovascular complications associated with diabetes.

Do not forget the presence of a good amount of fiber, which help to reduce the amount of carbohydrates available for digestion.

But dietary fiber and free radicals, and their many actions we will discuss in future articles.

Returning to the kitchen initially mentioned, in addition to steaming, that even in the microwave, it manages to maintain the best possible amount of polyphenols (antioxidants) present in cooked vegetables.

In second place we have as a method of cooking in a pressure cooker, and finally boiling.

Andrea Busalacchi

HELP YOUR BODY AGAINST THE CHANGE OF SEASON

Each year, the arrival of spring, the recurrence of the same symptoms: listlessness, drowsiness, tiredness and poor concentration, will lead to a state in which you feel apathetic?

Why this happens and what happens to our body?

The answer is the adaptation process to climate change body homeostasis.

In our body, various parameters such as: cell osmotic pressure (intra and extra), the temperature, humidity, atmospheric pressure, pH, but also the viscosity and density of body fluids are influenced by environmental factors.

Those most affected are those who are predominantly intellectual (students), and the elderly, where along with this general framework can be added the arthritic pain.

To find the energy and physical tone comes in handy nature, with remedies that can alleviate these disorders, which could be called "metereopatici"

Ginseng or Panax ginseng, is a plant used for thousands of years against stress, fatigue and physical weakness, numerous studies have highlighted its many activities toning and anti-fatigue. The active substances in it are the ginsenosides, which are attributed many functions.

Recent scientific studies have confirmed an interesting activity for regularization of the female hormonal function, resulting in an antidepressant-like effect in cases of depression-induced menopause.

Do not forget the presence of: vitamins C-A-E-K, group B vitamins, saponins, manganese (great anti asthenic), phytosterols and folic acid.

The Eleuthero or Eleutherococcus senticosus, has similar activities, and overlapping with Ginseng.

Both plants are defined adaptogenic, ie able to increase the resistance of the organism. Both drugs are taken as following the instructions on the boxes of commercial products (and not more than 2/3 months), as a general dose can not be recommended as a result of the numerous variables that characterize a plant extract on the other.

Andrea Busalacchi

CHRONIC DISEASES, CELIAC O NOT CELIAC?

Celiac disease is a chronic disease characterized by a permanent intolerance to gluten. Gluten is a substance lipoprotein that is formed by the union of two types of proteins in aqueous environment: prolamins (gliadins) and glutenins. These proteins are found in some cereals such as wheat, spelled, triticale and kamut, rye, wheat, greek, spelled, barley.

The disease is manifested by an autoimmune reaction that attacks the intestines and that, if not treated (by exclusion of gluten from the diet) can cause other serious autoimmune diseases.

But if it were not celiac celiac?

Recent studies conducted by Dr. Alessio Fasano, have allowed us to bring to light a new disease called "gluten sensitivity." A difference of celiac disease, has some differences from the molecular point of view and of the immune response; while in celiac disease, the damages are found even after years, in the "Gluten Sensitivity" the reaction is immediate; only point in common between the harsh pathologies is the causative factor, ie the gluten.

It 'important to know that people with "Gluten Sensibility" do not show the typical signs of celiac disease even if the intestine is inflamed, but the symptoms are very similar to those produced by irritable bowel syndrome (bloating, abdominal pain, sore head, depression, memory lapses).

This new discovery raises important questions on the possible therapies in the future as a result of further studies, could be developed.

An important question arises from the possible causes that may lead the onset of gluten sensitivity, that is, all the "new foods" enriched more and more with gluten.

In short, and if this was a disease of the "modern world"?

Many of the new wheat flour, and some foods naturally gluten-free, as a result of this treatment, are increasingly far from "natural", and this could push borde subject line to show early symptoms of this disease.

Why then is added to the gluten in baked goods?

The use of a higher amount of gluten, serves to give: the dough greater volume and structure giving an unnatural ability to entrain water without losing elasticity, and to prododotto finished, a different organoleptic perception.

But the use of gluten is not limited to baked goods, but also packaged products ready for use (purees, puddings, sauces, etc..), Meat substitutes (vegetarian), bases for seasoning and more.

But all this is really necessary?

Andrea Busalacchi

WATER RETENTION, HOW TO DEFEND YOURSELF EATING

Water retention is a widespread phenomenon that affects a large number of people, but particles in women and it is believed that 30% of Italian women suffering from this disorder (or believed to suffer).

Very often this phenomenon is confused with the simple overweight, caused by an excess of body fat, so you are strongly advised to consult a specialist for assessment of their health and body composition.

A useful indication, is to control their body weight daily, and when this is subjected to small variations in the space of 24/48 of 1-2Kg, these are probably related to liquids and not to fat.

These liquids generally tend to settle in areas susceptible to the accumulation of fat, such as the abdomen, buttocks and hips, forming a edematous area, ie an abnormal swelling of the affected part, which can promote an impaired venous and lymphatic circulation, thus contributing to other localized phenomena (such as cellulitis).

But what has caused this retention?

Probably the hormonal component is of great interest, which is why this phenomenon is expressed more in women than in men, but the lifestyle and eating habits are also the fundamental components.

An excess of sodium in the diet and lack of daily exercise, are predisposing factors that can be overcome with a few tricks. In the case of sodium, the first advice is to reduce it, and including foods that contain more potassium, this mineral helps counteract the effects of sodium promoting a diuresis of this element and consequently the loss of excess fluids.

To reduce sodium intake, just follow the simple rules, such as:

do not salt the food

use a little salt during cooking

limit the consumption of processed foods, pre-cooked food and ready meals (most often the added salt is used to make the product more tasty)

enhance the flavor of food with spices, lemon juice or vinegar traditional / balsamic

As for foods rich in potassium and low in sodium, here are some examples:

mushrooms

apricots

peas

prunes

potatoes

beans (not canned)

lentils (not canned)

mile

Quinoa

dry nuts

chickpeas

broccoli

raisins

red and white meat

curry

A single recommendation is to not overdo the sodium reduction, as an indispensable element for our body.

An interesting recipe that I would like to offer, it contains some of these foods is the flan of millet and quinoa:

Cook millet (about 250g) and quinoa (about 100g) together in about half a liter of vegetable broth preferably prepared at home. Cook until complete absorption of the broth and let it sit, so as to swell the grain.

Boil the beets, drain and puree in a pan with a little oil, a clove of garlic and a pinch of pepper.

Mix the quinoa and millet, with eggs (about 2) a pinch of curry) and fill small ramekins lightly oiled. Season with 1 teaspoon breadcrumbs and a drizzle of extra virgin olive oil the surface of each pudding and brown in a preheated oven at 180 degrees for about 15 minutes. Overthrow each flan onto a serving plate and decorate with warm beets, a tablespoon of light cream cheese and serve.

Besides the foods mentioned above, you can use natural supplements that are effective in helping the body eliminate excess fluid, but we'll talk about in a future article.

Enjoy your meal! 

Andrea Busalacchi

THE CAPER, NATURAL REMEDY FOR SEASONAL ALLERGIES

The time is ripe, and with the change of climate, as every year recur seasonal allergies. Sneezing, runny nose, itching, watery eyes, dry cough and sleep disorders, are just some of the symptoms that occur with increased incidence, but in these cases a proper diet can help to improve this condition.

Today we speak of capers, or the buds of Capparis spinosa; inside them contain several active substances, able to carry out multiple beneficial effects on our body, and no less interesting note is that most of the discoveries in this field, are Italian and specifically in Sicily.

The capers appear to be responsible for the activity antihistamine (histamine is one of the chemical mediators responsible "also" allergic symptoms, and is an indirect target of numerous anti-allergic drugs), and their daily consumption could lead of the obvious benefits.

Recall that many foods are able to accentuate the allergic phenomenon, due to their ability to stimulate the release of histamine, such as: Papaya - Strawberries - Citrus - Crustaceans - Licorice - Spices - Pineapple - Egg White - Dried fruit - Spinach - Chocolate - Spices - Food preservatives such as benzoates (benzoic acid and its salts) - Cranberry. Therefore, when possible, it is recommended to avoid the consumption, especially in the period related to allergic manifestation.

But back to our capers, the recommended amount is 8-10 or 15-20 capers per day (depending on their size), to be consumed preferably natural, avoiding as much as possible cooking, and wait at least 3 weeks to notice the first benefits. However, the caper is not the only natural remedy against seasonal allergies, even the sage is essential to counter this phenomenon. In the leaves of sage there are molecules in structure diterpenica (carnisolo and picrosalvina), which would act in antagonism with the effects of histamine, but these active substances are extremely unstable and prone to degradation, so you prefer to consume the fresh sage leaves and thus ensure maximum performance in active ingredients with anti-allergy.

And in this regard could be an interesting recipe based on both ingredients, such as pasta with capers.

Chop the capers, parsley and some fresh sage leaves, then put the mixture in a bowl and insaporitelo with black pepper and extra virgin olive oil. Separately, prepare the pasta al dente and once drained, pour this sauce of capers with the aid of water from the pasta to mix everything. Add some grated parmesan cheese to your liking.

The end of the meal with blackcurrant juice (also helpful against allergies ...)

Enjoy your meal.

                                                                                                                     Andrea Busalacchi

TANNING, HOW TO REDUCE THE RISKS RELATED

Exposure to sunlight, that certainly can not be called a hot topic ... the knowledge that a bad exposure to sunlight over time can lead to serious illnesses (not to mention skin aging, which accelerates at a phenomenal), not deter the Italians, who, despite the continued information do not give up summer tan and beyond.

The damage caused by improper exposure to the sun, very often are not immediate (if not erythema), but might occur over time, an example can be given from sunspots, which especially when they are small and numerous, they are difficult to be monitored.

The cosmetology in recent years has produced an endless array of solar products, clinically proven efficacy, which to date are the only defense system from sunlight.

The nutritional supplementation, of which I am a supporter, in this case can 'help only from one side to prepare ourselves better tan on the other hand to reduce, though not impact significantly the damage already caused.

The first approach is to know your skin type:

dry

fat

mixed

Dry skin, due to its poor hydration, it is much more 'sensitive and prone to sunburn as well as the early formation of wrinkles, the ideal is to moisturize the skin thoroughly before applying a sunscreen and after sun exposure .

Oily skin, better hydrated and more 'resistant to sun exposure, should not make us complacent, and the use of solar products with sunscreen under 15 (SPF 15 and UVA) is always recommended.

Combination skin, being uneven nature, should be treated according to the area of ​​interest.

The second advice and to know that we are phototype (indicates how our skin reacts to ultraviolet radiation, and this can inche way to tan), here are the definitions (source wikipedia):

Phototype I. Subjects with very fair skin, often with freckles, blond or red hair color, clear eyes. This type of skin is very sensitive, and develops a rash evident to any unprotected exposure alsole. The reaction to ultraviolet radiation is very high, with serious risk of permanent damage. The tan is very slight or non-existent.

Phototype II. Subjects with fair complexion, often with freckles, hair color dark blonde or light brown, light or dark eyes. This type of skin is delicate and tends to burn easily especially after intensive exposure to the sun. The tan is light and gives the skin a golden glow.

Phototype III. It is the most frequent type in Western countries. Subjects with light-brown complexion, brown hair color, light or dark eyes. This kind of can cause sunburn following exposure intensive alsole. The tan is pronounced and homogeneous.

Phototype IV. Subjects with olive skin and dark hair color dark brown or black, dark eyes. This type of skin is not very sensitive and reacts rarely intensive exposure to the sun. The tan is intense.

Phototype V. Subjects with olive-brown complexion, hair blacks, dark eyes. This type of skin never reacts to sun exposure.

Phototype VI. Subjects with black complexion, hair blacks, dark eyes. There is no difference in coloring according to the exposure to sunlight

The advice is always the same, a dermatological control before and after the summer season.

In the next article I will talk about feeding pro-tanning and some supplement that can help reduce the aging-induced photoaging. 

Andrea Busalacchi