FRESH SALMON, ANTIOXIDANT AND ANTI-INFLAMMATORY, GOOD FOR ATHLETES

We hear more and more talk about food with a strong antioxidant power, but do we really know what it is?

Antioxidants are substances capable of preserving our organism from weather damage, since they defend against free radicals, they therefore represent real purifying elements capable of eliminating all the waste from the body that the cells leave behind . Free radicals are therefore of waste substances highly harmful to the body that can damage cell structures, thus aging and undermining our immune system. Smoking, alcohol, stress and poor dietary habits present us with force to 'free radicals, so we have to encourage the production of antioxidants, the only real enemy of free radicals. Our bodies already independently produces antioxidants in amounts unfortunately insufficient, so we have to support it in its production through proper nutrition.

Several foods are rich in antioxidants, but one seems to stand out above all: the salmon. The discovery would arrive from Serbia where it was conducted an interesting study on football players for some time subjected to a controlled diet with salmon. Yes, because the salmon contains astaxanthin, a carotenoid particular classified as a nourishing not only strong antioxidant, but also anti-inflammatory. The only sources of astaxanthin are a particular microalgae, the Haematoccus pluvialis, and the marine life that it feeds as molluscs, crustaceans and salmon. That's why the power of the players Serbs was represented for 90 days from 4 grams of astaxanthin daily, in order to verify its extraordinary antioxidant power. Well taking astaxanthin would significantly reduced muscle damage and inflammation related to it, and if this were not enough he would also registered a significant increase in salivary IgA, immunoglobulin fundamental immune system. For a surplus of welfare and youth, a simple and tasty dish of salmon.

Here are the usual recipe, "Salmon crusted fragrant"

Ingredients

• 1 salmon steak
• 1/2 apple
• lemon
• White pepper
• fresh mint

Preparation

Coarsely grate the apple half, basting with the lemon juice, rest the salmon in a pan or on a grill, spread over the grated apple, a sprinkling of white pepper, lemon juice and a few leaves of fresh mint.

Cook for 4 minutes on low heat, using a cover.

Gently turn the salmon and cook for another 4 minutes, being careful not to burn the apple (if you see it is browning too much, put it back on the fish).

Serve it with some fresh mint leaves.

Enjoy your meal!

Andrea Busalacchi

GINGER AGAINST MUSCLE CRAMPS

Stay young and healthy is the prerogative of many, so we strive to follow a varied and balanced diet often accompanied by a good physical activity.

Whether it's outdoor sports or training of various kinds at the gym, both of which help to keep our body in shape and to download all the stress that we gain during daily routine; that's why physical activity is crucial, just follow a few tips to be easy over the body of avoiding incurring annoying pains or muscle cramps that can make us desist from our physical activities.

The annoying cramps, which surely we have experienced at least once, are involuntary contractions of voluntary muscles, the cause of their occurrence is not unique, but it seems that physical activity practiced in warm moist environments may favor their appearance and are certainly more likely in those individuals whose fitness is not the maximum, which is why the sport has to be calibrated and especially gradual.

Some simple rules can still mitigate the "phenomenon" cramp, for example, gradually increase the intensity of exercise, stretching before and after exercise, do some warm-up exercise. However, if despite the implementation of these simple rules we were to come across the dreaded cramp, do not worry nature comes to our aid. Yes, because the ginger root, counts among its many properties also to alleviate muscle pain. This amazing ability emerged during research conducted at the University of Georgia where he was administered to subjects undergoing intense physical activity at a dose of 2 grams of raw ginger or cooked, bringing out a reduction of muscle pain by about 24%. It would appear, however, that the heat treatment (or cooking) Ginger not potentiates the effects.

We perform therefore quietly our usual physical activity trying to be rather regular and above calibrate it according to our real athletic, do warm-up exercises and good preparatory stretching at the beginning and end of training, if we were to warn the annoying muscle aches either consume about 2 grams of raw ginger or cooked, maybe dissolved in a warm relaxing herbal tea or eaten with a tasty recipe and our muscles will benefit from certain

Chicken skewers with ginger

Ingredients

500 g chicken breast

350 g of sliced ​​pineapple

1 lemon

1 clove garlic

10g fresh ginger

fresh mint

coconut flour

extra virgin olive oil

salt and pepper

Take the chicken breast and divide it in half, lengthwise, cut it into cubes of about 2 cm per side. Marinate for an hour with the lemon juice, chopped mint, ginger, peeled and grated, peeled garlic, 2-3 tablespoons of olive oil, salt and pepper. Drain the chicken skewers and alternate it with pineapple chunks. Sprinkle with coconut flour. Bake the skewers over medium heat on a plate with salt for 7-8 minutes, and cook on all sides. Add salt and pepper to taste, and serve with mango or papaya slices.

Andrea Busalacchi

BREAKFAST ALWAYS, BUT PROTEIN. TO CONTROL THE LEVEL OF BLOOD GLUCOSE

How many times, because of the frenetic pace, it happens to skip breakfast and wait for lunch to finally eat something?

Nothing could be more wrong, because already the breakfast is essential for the well-being of our body, not only in fact, gives us the right charge to begin the challenging work day, but, say the latest studies, what we eat for breakfast lead levels postprandial glucose. In most individuals it is possible to record high blood sugar after lunch, especially in susceptible individuals such as those with type 2 diabetes.

No fear... adopting the right strategies food seems possible to keep the situation under control. The foods eaten at breakfast seem to influence the post-prandial glycemic index (remember that the glycemic index is the ability of a food to raise blood glucose levels). Often we believe that the glycemic response is the same at every meal, but this is not so. In fact, what they eat, and especially when we eat it would play a key role in its expression. For this purpose it has been observed for some time a group of subjects suffering from diabetes type 2 and were monitored their glucose levels, insulin and other intestinal hormones involved in the regulation of insulin, after these subjects had consumed breakfast and lunch. Breakfast was made up of proteins or carbohydrates, lunch on both foods.

Well, protein at breakfast, would seem able to lower the levels of blood glucose more of carbohydrates, which on the contrary would increase the levels of insulin. This illustrates how the breakfast is essential to control the glycemic index during subsequent meals, because this leads to an increase in the concentration of insulin in the second meal, a fact which shows how the organization is committed to regulate the levels of glucose . Based on these considerations, it is appropriate to know the role of different foods into glucose regulation but also, and especially, how this role can vary in relation to physical activity or the time between one meal and another.

This will help us in maintaining our ideal weight and in regulating satiety.

Is an amazing breakfast protein sweet "protein pancakes" (for those who like a savory breakfast, simpler management, may resort to the smoked salmon, cottage cheese, scrambled eggs, etc ...):

Ingredients:

3 egg whites

1/2 zucchini, finely diced

1/2 scoop of protein whey

30g of instant oatmeal (or oatmeal traditional)

2 tablespoons of oat bran

Pinch of salt

Cinnamon at will

Pure stevia

1-2 tablespoons of cow's milk / almond / rice

Preparation:

Combine all ingredients in a blender or food processor and let stand for 15 minutes. Smeared with oil a pan, pour the mixture, cover and cook over low heat.

You might ask, why zucchini, actually this ingredient serves to make a decent amount of inulin, a prebiotic fiber important for our body, can help regulate the absorption of sugars.

Enjoy your meal!

Andrea Busalacchi

FOLIC ACID AND VITAMIN B AGAINST MIGRAINE

Who of us has not happened, at least once in their lives, to be suddenly struck by a severe headache that can change our plans? Many are in fact individuals who suffer from various forms of headaches, sometimes even disabling and compromising their social and working life.

Nausea, blurred vision, intolerance to noise and light sources here are some of the most significant symptoms of migraine that affects about 10-15% of the population aged between 35 and 45 years.

But as usually we intervene to curb this onerous disorder? Certainly the best known and most popular remedies today are the usual analgesics and pain killers that if in the short term slow to the desired effects in the long run may prove ineffective and whose abuse is certainly not recommended. At this point there are several questions to mind: how I can intervene effectively to combat this disorder?

There are natural remedies? Poor dietary habits can boost migraine? The answers to our many questions come from researchers at Griffith University in Queensland in Australia who have examined 41 women with migraine with aura (when symptoms like tingling in the arm or hand on the side of pain and possible vision changes that can take from 5 to 20 minutes, before and sometimes accompany the headache typical). Based on previous evidence, the Australian researchers departed from the premise that mutations in the MTHFR gene would be partly responsible for many attacks of migraine and, last but not least, of the increased homocysteine ​​considered one of the main amino acids can to influence the cardiovascular risk.

Homocysteine ​​levels can be reduced through the intake of B vitamins, which is why the researchers administered folic acid (2 mg), vitamin B6 (25mg) and B12 (400mcg) regularly for 6 months to women participating in the study. Well it would emerge an effective relationship between B vitamins and homocysteine ​​levels that would have been reduced by 39% with significant benefits also in the frequency and intensity of migraine episodes and symptoms related to these. But how can we introduce folic acid in our bodies? We know that folic acid is not produced spontaneously, but it must be introduced with food. To get your fill of folic acid, the various beneficial properties, considering that pregnant women take it to avert the risk of birth defects, it is good to eat green leafy vegetables, spinach, lettuce, broccoli, turnip greens, cauliflower, only to name a few, but also liver and vegetables contain much.

So if you suffer from frequent episodes of headache, try to limit your intake of expensive drugs and possible side effects and at the same time we establish good eating habits: we enrich our supply of fresh vegetables, legumes, grains and nuts can to provide B vitamins that will improve our overall health, nervous and immune systems will be strengthened, while our skin and our hair will take on new beauty.

We prepare a recipe rich in folic acid and in part also in B vitamins (except B12,  predominantly animal) in the same time tantalizing, "chayote chips "

Ingredients:

• 4 chayote
• extra virgin olive oil
• sea ​​salt

Preparation

Armed with a pair of rubber gloves, wash and deprive the chayote peel. Halve the chayote, deprive him of the central part and cut into thin slices. Heat the oil, if you can control the temperature, always stay under 180 degrees. Far frying the slices of chayote until they are well browned on both sides. Drain on paper towels and season with plenty of salt

Enjoy your meal!

Andrea Busalacchi

TOMATO, "RED GOLD" AGAINST CHOLESTEROL AND OBESITY

The tomato is a vegetable native to the area of ​​South America, came to Europe in 1540 thanks to Hernan Cortes, arriving in Italy in 1596 and became from then on a must of Italian cuisine. Deep red color and the heady scent deserves for the title of "red gold", the French pomme d'amour the appeal and also in certain area of ​​Sicily has been used to call "Puma d'Amuri".

It is said that after its introduction in Europe Sir Walter Raleigh was donated to the Queen Elizabeth a plant rich of its delicious red fruits, naming it as apples of love (love apple). The tomato so it would be recognized around the world for its beneficial properties, it is rich in vitamins, mineral salts, and which certainly will please many, contain few calories. It is a light food, mineralizing, refreshing, high-density nutrition containing water (94%); Proteins (not exceeding 1%); Fat (0.2%); Carbohydrates (2.8%) and consisted largely of fructose and glucose.

This prodigious vegetable has recently been the subject of study for researchers of the China Medical University in Taiwan, aimed at identifying the effects of tomato on chronic inflammation of the adipose tissue, something which is common in obesity.

The experiment was attended by 30 women aged between 20 and 30 years with a body mass index greater than or equal to 20. The participants were followed for two months their usual diet to which, however, has been added to the juice tomato, specifically 280 ml per day containing 32.5 mg of lycopene, a substance belonging to the family of carotenoids with strong antioxidant properties.

The results recorded by researchers in Taiwan were really interesting, it is in fact a double phenomenon occurred, on the one hand the decrease of 22% of the markers of inflammation of the adipose tissue and on the other hand an increase of 25% of a hormone that regulates insulin sensitivity, adiponectin. Based on this evidence it can be said that daily consumption of tomato juice would help to reduce waist circumference, decrease cholesterol levels and those of inflammatory adipokines in young healthy women, these valid reasons to include in our daily eating habits a tasty and beneficial tomato juice.

And why not, maybe a "Virgin Mary":

Ingredients

- 12 cl of tomato juice

- 2 cl lemon juice

- 2 drops of Worchester sauce

- 4 drops of Tabasco

- 1 lime

- Lemon zest

- Salt q.s.

Preparation

Put in lowball the lime slices and ice cubes; add the tomato juice, lemon, Tabasco and Worcester sauce; add salt, stir and garnish with lemon zest.

Enjoy your meal!

Andrea Busalacchi

GINSENG AND FLU. THE MUFFINS ARE A "SWEET" MEDICINE

Also this year the flu has hit many people, it is estimated that every year in the world there are 3 to 5 million cases per year and about 250,000 to 500,000 deaths according to the World Health Organization.

Although the winter is almost over, the phenomenon of the influence seems to persist even in the spring, probably due to continuous temperature changes to which we are subjected, that weakening our immune system, making us more vulnerable.

I have published numerous articles have highlighted the importance of proper nutrition and when necessary, of a functional nutritional supplementation to strengthen our immune system; remember vitamin D, probiotics, garlic, a diet rich in antioxidants, for example...

To this list must now be added also the Ginseng, or rather the Korean Red Panax ginseng, as the University of Georgia (USA), an interesting study has shown an interesting effect protective of the influenza type A. Specifically animals who was given the extract of ginseng, they showed a result of infection with influenza A, an interesting modification of the immune system, which was more active against the virus. Following this interesting result, it has started the test on human lung tissues, showing also in this case an increased cell survival after exposure to the virus.

Ginseng may therefore show an interesting weapon in the prevention of viral respiratory diseases, which could be taken not only by nutritional supplementation, but also with some interesting recipes, like the "muffin Ginseng"

Ingredients

100g ground almonds

1 teaspoon instant coffee

2 teaspoons of powdered ginseng

200 grams of flour or gluten free flour

2 teaspoons baking powder

120 g butter or 80 grams of corn oil

130 grams of brown sugar

2 eggs

125 ml of cow's milk or soy milk

1 pinch of salt

80 grams of dark chocolate 80%

Preparation

Mix in a bowl the dry ingredients: almonds, coffee, ginseng, flour, baking powder and salt. Mount with the planetary butter with sugar and add the eggs to the wire: then add this mixture to the flour alternately with the milk.

Continue stirring until you get a smooth mixture. Portioning the mixture into cups by pushing in a small square of chocolate.

Bake for 20 minutes at 180 ° in ventilated mode: before serving let cool the muffins.

Bon appetit!

MAGNESIUM TO FIGHT DIABETES, CARDIOVASCULAR DISEASE AND FATTY LIVER

The health of our body, as we all know, is closely related to good eating habits and therefore the presence or absence of various kinds of substances necessary for its proper functioning and to prevent the onset of diseases of varying severity.

Among the beneficial substances for our body a prominent place goes to magnesium, this substance present in whole grains like bran, in leafy vegetables such as broccoli, turnips, cauliflower, but also in fruit such as oranges, grapes, cherries, pineapple and more.

Magnesium is a mineral essential for our body as it plays a key role in nerve conduction, its alteration could therefore give rise to problems such as impaired muscle function, cramps, insomnia, arrhythmia, depression and neurological diseases of varying degrees. To maintain adequate levels of magnesium is necessary to avoid certain behaviors "wrong" as, to name one, excessive consumption of refined sugars.

The importance of magnesium in the psychological well-being, has been confirmed by scientists at Indiana University who conducted a meta-analysis of six previous studies concerning "Magnesium and metabolic syndrome." The metabolic syndrome, a condition now fairly widespread, does not indicate a well-defined disease, but rather a set of factors that predispose the individual to develop serious medical conditions such as diabetes, cardiovascular disease, fatty liver. Trai factors that determine the onset of metabolic syndrome include: the presence of high blood triglycerides, elevated fasting glucose, excessive body fat located mainly in the abdominal area. The analysis of the researchers from Indiana, based on cross-sectional studies, shows how the relationship between magnesium and metabolic syndrome is not random but a direct relationship also putting light on how to decrease by 17% the possibility of establishing such a syndrome through the daily intake 100 mg of magnesium. The researchers also said that magnesium may influence the metabolic syndrome by multiple mechanisms, including the effects on glucose metabolism, lipid, inflammatory mediators, as well as the activity of smooth muscle.

Metabolic syndrome is therefore not present in those subjects with a diet rich in magnesium, certainly valid reason to prefer those foods that can guarantee us an adequate daily intake of magnesium in our diet.

Today's recipe ensures an intake of at least 100mg of magnesium, "Lasagne al pesto"

Ingredients

250 g of sheets of lasagna integral

500 ml of soy sauce

200 grams of pesto

250 grams of fat mozzarella

60 grams of Parmesan

salt

Preparation

Start preparing the sauce.

Boil the sheets of lasagne in boiling salted water for a couple of minutes.

Poggiatele and raise them on a surface covered with a cotton cloth to dry them.

Coat a baking dish with a thin layer of white sauce, then place the first layer of lasagne slightly crossing the sheets to each other.

Cover the dough with a first layer of white sauce and add the pesto.

Top with the diced provolone and finally sprinkle with grated Parmesan

Cover with the second layer of lasagne and add as the first white sauce, pesto, provolone and parmesan and finish with the pastry

Finite assemble the lasagne with pesto with a layer of sauce to which you add the pesto to form a cream.

Sprinkle lasagna with the remaining Parmesan and bake.

Cook the lasagna with pesto sauce for about 30 minutes at 190 degrees or until the surface layer of white sauce will not be au gratin

Now remove the lasagna from the oven, let cool, cut into slices and serve.

Bon Appetite!

Andrea Busalacchi

NUTS, REDUCE PROSTATE CANCER?

During the holidays we usually decorate our tables with a rich basket of dried fruit, almonds, pistachios, hazelnuts and walnuts can not miss.

Dried fruit has always been synonymous with parties, making our boards rich, pleasant and good wishes, but its consumption should not be limited to holidays but daily, given the strong beneficial.

Already in ancient times, walnuts were playing a central role in the daily vitamin deficiencies and compensating for deficiencies of other nutrients. The nuts were usually eaten with bread and used in the preparation of an oil which was the kitchen flavoring poor in areas where it was not possible the cultivation of olives. The seed nuts (kernel) possesses the special properties due to the presence of alpha-linolenic acid and its rich content of vitamins and minerals. In the second century. A.D. the physician Galen, emphasized the tonic and astringent nuts, property today confirmed.

Only three nuts a day in fact seem to be able to progressively lower levels of "bad" cholesterol LDL helping to preserve the health of the heart. But the beneficial properties of the nuts will not run out here, from a study conducted by Dr. Paul Davis of the University of California would arrive interesting developments on the miraculous properties of this dried fruit. Well nuts, especially if not treated with pesticides, would be able to reduce prostate cancer.

In the experiment in question have been used mice genetically programmed to develop cancer and divided into three different groups: the first group were administered the walnuts, the second one was administered oil extracted from the nuts, the third was finally given a substitute composed of fats similar to those contained in nuts. The results were very interesting fact mice belonging to the first two groups developed a tumor, compared to those of the third group, of a much smaller low, and with a much slower growth. Dr. Davis said that would not be the omega-3 alone to shrink the tumor, but the combination of these with some unknown substance still present in nuts and in its oil.

The research at the University of California has not been able to identify which this particular combination of compounds present in nuts able to slow the growth of cancer, and does not include fibers, zinc, magnesium and selenium. While we can not obviously extend the results of this research to humans, the implications are obvious benefits of nut consumption and its oil for our body.

To make the most important properties of this fruit, we prepare a tasty sauce:

Ingredients

Extra virgin olive oil 1/2 cup

Nuts 250 g

1 clove garlic

30 g pine nuts

Parmesan cheese 40 g

Approximately 250 ml milk

Marjoram 1 sprig

Salt q.s.

Bread crumb 40g

Preparation

To prepare the sauce with walnuts, the first thing to do is burn the kernels for at least 5 minutes in boiling water, so that it is then easier to peel.

After 5 minutes, drain the kernels and let them cool. Meanwhile, put the bread soaked in milk in a bowl and when it is soft and soggy, drain, keep aside the milk squeezed.

Walnut sauce

Blanched kernels (helping with a brush) one by one and put them in a blender along with the pine nuts, garlic, cheese and oil.

Walnut sauce

Then add the bread previously soaked and drained and marjoram: operate the blender and add a little 'milk (you can use the one used to soak the bread), as well as enough to get a thick cream, then season with salt.

When you've got a nice smooth paste, your sauce with walnuts will be ready to be used as a sauce for pasta, or as an accompaniment to an aperitif.

Bon Appetite!

Andrea Busalacchi

13 TIPS FOR LOSE WEIGHT AFTER HOLIDAYS

Come back from the Christmas holidays, the first thought is certainly to our weight, banquets, meetings with friends and family gatherings often affect our weight. The network is full by numerous remedies more or less valid in the name of "detox", hinting that it is necessary to detoxify after this holiday season.

In fact the term detoxify is not suitable to explain this phenomenon, our body can not "intoxicated" or at least remain intoxicated following some extra meal.If so we would be sick and this would result in the appearance of symptoms related to a disease.Feeling full or bloated has nothing to do with the intoxication or the accumulation of toxins (which our body should eliminate), but we need to lose a few extra pounds.

Body weight gain and water retention, occur frequently due to calorie meals, rich in salt or loads of sugar, so it is necessary to resort to the immediate remedies.

And here is some simple advice, specifically designed for you, that will help, easily and without sacrifices, to get fit.

1. get up in the morning and drink a glass of water at room temperature
2. eplaced coffee with a good green tea, and just get 2-3 cups a day
3. consumed fruit at breakfast
4. snack are fundamental, consumed dried fruit (4-5 almonds, walnuts 3-4)
5. 30 minutes before dinner, drink a glass of chilled spinach
6. 30 minutes before dinner, eat 5g of dark chocolate to 80%
7. start your meal with a light salad sun vegetables, but I recommend the portions, which are reduced
8. do not use the elevator
9. walking 30 minutes a day, but that this will lead to a rise in body temperature, otherwise it will be useless for the purpose
10. do not skip meals
11. not ever replace a meal with salad
12. prefer pasta to bread
13. get in the habit of consuming a good herbal tea before going to bed

hanks to these rules, within two weeks you can be sure that you regain your line, but if this were not enough, you just have to wait for the next article.

But how to leave you without the usual recipe, today is the turn of a contour particularly suitable in this period, which will help you to your purpose, "peas and mushrooms"

Ingredients

300 gr. frozen peas

200 gr. mushrooms

1 clove garlic

extra virgin olive oil

salt and pepper

Preparation

Pour some olive oil in a pan and a clove of garlic. Sauté without letting it burn and add the peas. Cook for a couple of minutes combining little water if necessary.

Now add the mushrooms previously cleaned and cut into slices and cover the pan with a lid.

Cook everything until the peas are cooked. Season with salt and pepper and let rest a few minutes before serving

Bon Appetite!

Andrea Busalacchi