SPINACH TO CONTROL HUNGER

Eating is certainly one of the many pleasures that life has to offer, but let completely abandon such pleasure without any restraint could lead to unpleasant consequences for our health, starting with the overweight and anything that might result from this condition.

For this reason it is of primary importance to be able to keep under control the feeling of hunger, especially in particular conditions (stress, nervousness, boredom etc), strikes us.

A great help in this regard would be there in a study conducted at the University of Lund in Sweden, the protagonists of this study: the spinach. When we think of spinach, we can not bring to mind the image of Popeye that consumed boxes and boxes of these to increase his strength, but according to recent findings by Dr. Charlotte Erlanson-Albertsson more than increase the strength of the spinach help to reduce the feeling of hunger and defeat the dreaded extra pounds.

The experiment involved 38 overweight women, half of these were made to drink every morning for three months a mix of spinach, the other half a placebo instead (a concentration that did not contain spinach). The participants, however, were unaware of the type of drink they were consuming.

At the end of three months, the women who drank the concentrate made from spinach not only lost less than 5 kg compared to 3.5 in the placebo group, but they were also able to stick to three meals a day not having felt no particular desire to food, a factor that has dramatically reduced (95%) consumption of so-called junk foods.

But to what to attribute the prodigious ability of spinach? Well, the credit for this was due to the thylakoids, these substances can prolong the digestive process, this extension would allow the gut hormone to reach the brain before it warns again the feeling of hunger. The wonderful effects of the thylakoids are not attributable to a single active ingredient, but various substances such as galactolipids, protein, vitamin A, E, K, antioxidants, beta-carotene, lutein, and many others.

It is good to know that spinach give off the "miraculous" thylakoids is necessary for them to be crushed, filtered, and centrifuged prior to use. So we want to free ourselves from the often excruciating, feelings of hunger that oppresses us and hits us unexpectedly and more often than not being able to fight, we are forced to go along; Well we do like the comic book hero and consume every morning a great centrifuged spinach to easily defeat the no less dreaded feeling of hunger.

Here is a recipe for a tasty and enjoyable centrifuged to prepare a "centrifuged pineapple and spinach"

Ingredients

1 bunch of spinach

1 handful of kale leaves

2 green apples

4 mint leaves

4 or 5 slices of pineapple

Preparation

Place all ingredients washed and cut, within a centrifuge. The resulting product can be served with ice or at room temperature.

Bon Appetite!

Andrea Busalacchi

THE THOUSAND VIRTUES OF THE POMEGRANATE AND A TASTY RISOTTO

Species native to Asia Minor, the pomegranate has very ancient origins, its entry into Europe occurred with the arrival deiFenici, thanks to their maritime routes. 

Since ancient Egypt, pomegranate juice (the fruit) was added to the beer to make it a drink of salvation, while the ancient Greeks identified the juice as the blood of Dionysus and in his honor the goddess of love Aphrodite decided to plant it on the ground. 

Even to this day is for many people a fruit with many meanings, in China for example is the female sexual organ, recalling the erotic sphere and fecundity. The fruit of the pomegranate is a fruit a little sugar (only 13% of sugars), rich in potassium, phosphorus, and vitamin C, only one specimen of about 300g would provide the daily requirement of this vitamin. But what's interesting scientific research are the antioxidants and polyphenols such as ellagic acid and punicalagina, polyphenols with strong antioxidant and anti-inflammatory. 

Diseases such as Alzheimer's and Parkinson's disease, are characterized (describing it in a very simplistic) by now become chronic inflammation in the brain. This chronic condition leading to progressive loss of nerve cells, leading people suffering from these illnesses to a continuing deterioration. To date, unfortunately, there are no cures, but only information about prevention (as described several of my previous articles), but the punicalagina could be used for the prevention and slowing the progression of these diseases. 

The results from the collaboration of two universities, one English and one German, on rat brain cells gave a lot of hope; pomegranate extract could inhibit the inflammatory phenomenon. 

Of course the way the research is still long, but you're thinking about a new substance created from punicalagina for pharmaceutical purposes, but in the meantime to enjoy its beneficial properties, just assume about a fruit per day, which contains about 3.4 % of punicalagina, or take the 100% juice. 

Alternatively, it could also be added to savory recipes such as risotto with leeks and pomegranate: 

ingredients 

· Rice 400 gr 

· 200 g leeks 

· Butter 70 g 

· Extra virgin olive oil 4 tbsp 

· Vegetable broth q.b. 

· 1 glass of rose wine 

· Pomegranate 2 

preparation 

Shelling the pomegranates and start preparing risotto. Coarsely chop the leeks and cook over low fire with 50 grams of butter or olive oil; if they were too dry, add the hot broth. At end of cooking time to spend all the mixer to obtain a smooth cream. Meanwhile, toast the rice in the oil and then sprinkle with the rose wine, when the wine has evaporated, add the cream of leek soup, and continue cooking add, whenever servant, a ladle of broth and stir constantly. Switch grains of pomegranate in the mill fine mesh, leaving aside 4 tablespoons whole to garnish the risotto at the end of cooking; you get a pinkish liquid to add to the rice is half cooked. When the rice is cooked, add salt, pepper and stir in the remaining butter or possibly with parmesan reggiano or grana padano cheese, then add half of the beans in the rice kept aside and mix well; use the other half to garnish platters. 

Bon Appetite!

Andrea Busalacchi

HEALING WITH DRIED FRUIT, HERE IS A TASTY RECIPE

How many times, especially during the holidays we paused to peel and eat almond nuts, pistachio nuts and whatever else maybe just to pass the time in the company of our loved ones. 

Well this delightful pastime would also be a good initiative for our health, at least judging by the results of studies conducted at the University of Toronto, where researchers have primarily focused at identifying the existence of a relationship between consumption of nuts and our health. Health aspects examined were: the metabolic syndrome (ie, a clinical situation at high cardiovascular risk, the symptoms of which are often related to the lifestyle of the person, including overweight and sedentary lifestyle, or particular pre-existing pathological conditions related to obesity, high cholesterol, etc..) and glycemic control in diabetes. 

In this regard, I was conducted 2 meta-analysis, that is, an assessment made ​​of the various studies already carried out earlier. The first was aimed at identifying the existence of a relationship between consumption of nuts and metabolic syndrome. This analysis was performed by selecting 47 studies involving 2200 subjects, some of which are in good health, others suffering from metabolic syndrome, dyslipidemia (high levels of cholesterol or triglycerides) or type 2 diabetes. 

The results of the research were very interesting, in fact, the daily intake of about 60g of walnuts would greatly reduce the levels of fasting triglycerides, a factor that would lead to a twofold risk of cardiovascular disease and even a five times greater risk of developing type 2 diabetes. the second meta-analysis instead focused on the relationship between consumption of macadamia nuts and blood glucose levels in patients with diabete2 in this case were taken into account in 12 clinical trials, in particular by comparing the effects of different diets in a group of 450 subjects. 

Well, the diet of nuts compared with isocaloric diets, which was not included in the consumption of nuts, there would have been extremely positive since it would lower significantly the levels of fasting plasma glucose in patients with type 2 diabetes. 

The daily consumption of dried fruit and nuts would not only mean a general metabolic advantage but would also be able to significantly decrease the risk factors for metabolic syndrome and glycemic control in patients with diabetes 2 Adopt a diet that includes these foods would seem therefore an excellent initiative to improve the quality of our lives and avert the danger of a metabolic syndrome, so do not limit ourselves to eat it only on holidays but you do that it becomes a good habit daily. 

And here's a light recipe, which you can use dried fruit to complete the dish "Spaghetti with soy crisp vegetables and cashews." 

Ingredients: 

150 grams of soy noodles 

1 zucchini 

1-2 carrots 

1/2 red bell pepper 

2 medium onions 

fresh bean sprouts 

cashews 

extra virgin olive oil 

soy sauce 

ginger powder or fresh 

Preparation: 

Wash the vegetables, cut the onions thin, slice the zucchini into strips, carrot and bell pepper. Put to heat plenty of oil in a deep frying pan, when hot pour the onions, carrots and bell pepper, cook briefly over medium heat, after a minute add the zucchini, bean sprouts and cashew nuts. Add the ginger and soy sauce. Stir-fry briefly, leaving the vegetables crisp. Cook the spaghetti according to package instructions and then pour into the pan with the sauce, mix well and serve hot. 

Bon Appetite!

Andrea Busalacchi

SALAD WITH BROCCOLI SPROUTS, A DELICIOUS RECIPE FOR DETOXIFICATION

That the broccoli plants were absolutely beneficial for our body is now known, but its shoots had more detoxifying is the discovery of a team of researchers from the East. 

We're talking about an interesting clinical study, where people have been used to understand the effects of the daily intake of broccoli sprouts. About 300 men and women in the study, took a daily cup of a drink made from sprouts; the term of the study has noted an increase in the elimination of known air pollutants and food products, namely benzene and acrolein (while benzene is a pollutant that is found in urban air, acrolein is formed during the frying and smoking) 

These beneficial properties are attributed to a substance called sulforaphane, notes and confirmed anti-tumor properties; unfortunately this substance easily undergoes degradation as a result of the cooking, for this reason the use of broccoli sprouts for the creation of a beverage, appears to be a non-invasive method that leaves intact the characteristics of sulforaphane. 

In numerical terms, the excretion of benzene is reduced by 61%, while that of acrolein of 23% on an ongoing basis, for a period of at least 12 weeks (as assessed by the study). Unfortunately, the continuous increase of air pollutants requires that we also need to change our eating habits in order to help our body to adapt to new and ever greater metabolic stress. 

But let's see how to prepare these sprouts at home without necessarily needing the land: 

Buy the seeds of broccoli and keep them in warm water for 24 hours or 20 minutes in water and bleach (9 parts water to 1 part bleach). Rinse thoroughly and put the seeds on a colander. In a clean container to place white paper towels (paper towels), sprinkle the seeds on top of the paper and cover the container with a layer of transparent film pierced. Leave the container near a window out of direct sunlight and wait 3-5 days for collection. 

Once harvested the sprouts, rinse thoroughly to remove the cuticles. 

If you do not like a drink made of sprouts, you can prepare them by following this tasty recipe: 

Salad with broccoli sprouts: 

ingredients 

salad kind 

arugula 

1 carrot 

1 zucchini 

onion 

2 radishes 

3 brussel sprouts 

broccoli sprouts 

extra virgin olive oil 

Bon Appetite!

Andrea Busalacchi

TIPS FOR A BARBECUE REALLY HEALTHY

The beautiful days are certainly an opportunity to be outdoors and why not enjoy a good barbecue with friends, but beware of the meat cooked so could be hazardous to our health because of some harmful substances that develop during this type of preparation. 

In particular, a study by a researcher at the University of Port Isabel Ferreira MPLVO had revealed that there is a significant correlation between the consumption of grilled meat and the development of colorectal cancer. This association was mainly due to the formation of polycyclic aromatic hydrocarbons (PAHs) that are released during the cooking of meat to extreme temperatures, just as during the cooking at the barbecue. 

But how to remove this danger and cook the meat on the grill in the healthiest way possible? 

Well the Portuguese researchers have made ​​a sensational discovery, during their study, the researchers let the pork marinate for 4 hours in three different types of beer: Pilsner alcoholic, non-alcoholic beer and dark beer Ale, finally the meat was cooked on grid fueled by coal, the results were truly amazing. 

The cooking of meat by this method would in fact possible to halve the production of eight types of polycyclic aromatic hydrocarbons, thus reducing significantly the danger, especially dark beer was the one that showed the best results. The researchers therefore concluded that the intake of meat marinated in beer may be an appropriate mitigation strategy, and in case you do not have or has not lovers of the taste of beer, you could substitute red wine or tea. 

Finally, do not give up then, for the pleasure of a good barbecue, we follow some small tricks to make our grilled meat as healthy as possible. 

Here are some: 

- Choose lean cuts of meat, instead of varieties to high fat content such as ribs and sausage, since these dripping less thus creating less damaging fumes for our health 

- Remove the excess fat and remove the skin 

-scongelare the meat before cooking to reduce the cooking time 

-collocare the food at least 6 inches from the heat source 

-Create a barrier to prevent the leakage of juices and produce harmful smoke, for example by spreading on a sheet of aluminum with a grid of holes. 

But if the meat is not covered in your favorite dishes, here is a variant very dear to me, or the "grilled pizza" 

Ingredients:

Pizza dough 

Pepperoni 

eggplant 

Mozzarella di bufala 

Olive white 

Celery 

Chili pepper 

Extra virgin olive oil 

Preparation 

Roasting a pepper on the grill; cooked cleaned and cut into strips. Grilling an aubergine slices. Spread the pizza dough and create an oval of about half of the thickness / an inch. Prepare the grill by putting the charcoal in only one half. Place the dough seasoned, on the side of the direct heat. Freshly cooked  turn from side still have over half the barbecue without charcoal. Finish the cooking. Sprinkle the pizza directly on the grill starting with the tomato sauce and add the remaining ingredients. Close the lid and wait for the end of cooking. Garnish with extra virgin olive oil 

Bon Appetite!

Andrea Busalacchi

WINE SAUCE WITH PRUNES AND LENTILS, GOOD FOR THE HEART AND KIDNEYS

The wine, drink from the intense color and intoxicating fragrance was praised by philosophers since ancient times for its considerable virtues. 

In this regard, Paolo Mantegazza declaims thus: "Wine is the balm of old age. They said the proverbs of all nations, they proclaimed doctors of all time, and Galeno wrote: Sane vinum pueris east alienissimum, ita senibus aptissimum. "According to popular wisdom "wine makes good blood" but is it really so? Numerous studies now seem to attribute to this drink beneficial properties, but to what extent is good to consume it? And above all, which of these beneficial properties have been demonstrated? 

In this regard, researchers have questioned dell'Anschutz Medical Center of the University of Colorado, specifically the possible consequences of the consumption of wine of kidneys and cardiovascular system. 

The study was carried out on data taken from the records of the U.S. National Health and Nutrition Examination, the data concerned 6000 persons, 1000 of them suffering from chronic diseases in the kidneys. 

Kidney disease, according to the National Kidney Foundation would be mainly due to two factors, high blood pressure and diabetes that could lead these diseases, with high probability of cardio vascular diseases. 

Dr Tapan Mehta, kidney specialist, analyzing the data of his study concluded that subjects who consumed less than one glass of wine a day were less likely to develop kidney disease, specifically in the normal subjects, the risk was less than 37% while in patients with kidney disease risk of cardiovascular disease was less than 29% compared to those who consumed higher amounts of wine. In particular, the consumption of moderate amounts of wine, in patients with renal disease, would help to reduce the level of protein in the urine, a factor that would impact significantly on the likelihood of progression of cardiovascular disease. 

You can pretty much confirm that enjoy a good glass of wine a day would have positive effects on our body due to the presence of polyphenols and stilbenoids substances by the now familiar anti-inflammatory and antioxidant properties. But if it does not go to drink good wine, we can always use it in some special recipes. 

Wine sauce with prunes and lentils: 

50 grams of butter 

50 cl of light red wine with low acidity 

20 cl of black tea 

40 cl of meat broth 

½ carrot 

100 grams of lentils 

150 grams of fresh plums 

preparation 

Heat a crock pot and melt the butter, add the progne and wither. 

Start adding the wine slowly fade out and start doing it by raising the heat slightly. Combine lentils (kept in water and baking soda for at least 18 hours), carrots finely chopped, add the black tea and broth. Bake for about 90 minutes at low heat or until reaching the desired density, and salt lightly. 

Bon Appetite!

Andrea Busalacchi

Women and soybeans

Thanks to globalization, more and more cultures blend with ours, particularly Asian culture, a reality very different from our western. 

The nutrition is the first sign of this cultural exchange and as we export our wonderful Italian Mediterranean diet, also the east exports part of its culinary traditions. Who among us has never been in a Chinese restaurant? Restaurants omnipresent, as the only real alternative to a rich and varied diet such as the Mediterranean. And speaking of oriental cuisine, today we speak of soy, one of the most widely cultivated vegetable in the world, used not only as food, but also of the animal, in the production of cosmetics and fertilizers. According to some legends, the first soybean cultivation dates back to 2800 BC at the time of the Chinese emperor Shennong, then moved to Korea, Japan, Indochina, the Philippines and finally in India. 

Many foods are derived from soy, including: 

• Soybean meal 

• Soy milk 

• Soybean Oil 

• Tofu (cheese made ​​from soy milk) 

• Tempeh (similar to tofu but produced from the seeds) 

• Natto (a derivative of the seeds with gelatinous consistency) 

• Miso (flavoring, derived from fermented soybean paste) 

• Soy sauce (made from fermented soybeans and a roasted corn) 

• tamari (similar to soy sauce, but without corn roasted) 

• Endamame (green soy beans) 

• Soy lecithin (emulsifier food) 

Unfortunately, the soy and its products are considered food allergen, and this makes it impossible to entirely replace other foods such as cow's milk and its derivatives. 

From a nutritional point of view as soybeans, as other legumes possesses a high amount of protein, but also fat (about 19%) and carbohydrates (about 23%), also makes a substantial amount of fiber, phosphorus and potassium, but also iron, magnesium, calcium and B vitamins 

But one of the most interesting components of this food, are the phytosterols, and in particular genistein and daidzein. These phytosterols are of phytoestrogens to estrogenic action, ie they are able to bind to the estrogen receptor, but with an activity equal to one thousandth / a ten-thousandth compared to that of estradiol (the main female hormone). 

And it is for this reason that we talk about soy and women, as many studies contend for years the results obtained by the introduction of this food in the diet, especially in women after menopause. In this condition, the woman is most exposed to a phenomenon called "metabolic syndrome", related to a right shift of the hormones in favor of those androgenic. This "syndrome" is named after a group of risk factors linked to overweight and obesity, which can increase the chances of heart disease and other health problems. 

Scientific data we provide conflicting data, but very often this contrast is generated by a different scientific method, but what is certain is the positive influence on general health (particularly at certain concentrations of genistein); recording positive effects on body weight, blood glucose, bone density, the hot flashes and free radicals. 

As usual, a recipe made ​​from soybeans, "Tofu with bean sprouts and vegetables": 

1 package of tofu bean sprouts already cooked (in jar) 

2 large carrots 

1 onion 

4 mushrooms 

pepper, salt, soy sauce, extra virgin olive oil 

Preparation 

Preheat a frying pan founded by adding a dash of olive oil. 

Cut thin, carrots, onions, and skip everything in the pan. 

Add 1 tablespoon of soy sauce, salt, pepper, and continue to stir. 

At this point, add the tofu cut into large squares, making a little 'brown. 

Cook just enough (about 5 minutes). 

Add in the sliced ​​mushrooms and the last bean sprouts. 

Finish cooking by adding the rest of the soy sauce pepper and salt if necessary. 

Let cook a few minutes and serve hot. 

Bon Appetite!

Andrea Busalacchi