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