MIRACULOUS SPICES (AND FLOWERS) FOR YOUR HEALTH. HERE IS OUR INDISPENSABLE MIX

The well-being of our body, as we all know by now, is the combination of a good physical activity accompanied by a varied and balanced in which the elements are selected ad hoc based on our real needs.

Some foods are definitely needed and promote our health preserving us from chronic diseases such as diabetes and obesity, these are mainly spices of various kinds that are almost like drugs, remedies "miracle" for eating disorders and health of different origin and extent. It would therefore be good practice to create a small reserve of spices to be used continuously, which will contribute to flavor and make our creative cuisine and simultaneously to improve the welfare of our body.

There is a vast literature on spices and their various antioxidant powers, the most prodigious we can include cloves, allspice, mint and cinnamon, and for this reason some spices should always be present in our kitchen as d 'Besides, my.

Here are some mix in my opinion prodigious: Mix sweets, the Italian Mix and Oriental Mix, individually examine their composition and their respective benefits. We start from the Mix sweet, contains cinnamon, cloves, allspice and nutmeg, can be mixed in various dishes or drinks, it is a tasty blend of sugar and devoid of extraordinary antioxidant, works as a sort of "rust" fighting stress oxidative accorded to our arteries over time, especially the cinnamon would help to balance the levels of blood sugar and to counter the bad cholesterol, blood pressure would lower the allspice and nutmeg might be useful to lower levels cholesterol, treat depression, improve memory and why not fight wrinkles.

Turning to mix Italian, it is a mixture of green herbs, oregano, marjoram, thyme, basil, rosemary and sage each with its own specific characteristics. The oregano contains carvacrol and thymol the antibacterial and antiviral properties, can then calm the stomach, prevent food poisoning, improve the health of the liver. Marjoram has the same two active components of oregano to which is added a third, ursolic acid, all three components work synergistically and help to delay the progression of diseases such as Alzheimer's disease, to thin the blood thus preventing possible attacks heart, would also enhance the digestive process. As regards the thymus, it would be the various anti-inflammatory properties while the basil would act as an "adaptogen" making it easier to cope with stress. Finally what about rosemary and thyme? The first known since the days of Shakespeare improve memory and counter the production of substances that favor aging and the onset of cancer, the second would limit the formation of arterial plaques.

Last but not least the eastern Mix, it contains coriander, cumin, turmeric, pepper, ginger, cardamom, mustard, cloves, nutmeg, black pepper and saffron. Turmeric is the yellow spice well known Indian spices for centuries considered a healer for its antioxidant and anti-inflammatory properties due to the presence of curcumin, however numerous are the research (and many articles published by us), conducted on animals but also humans, who tested and shown widely the health benefits from the consumption of turmeric and curcumin in dozens of medical diseases of various kinds, such as heart disease, high cholesterol, diabetes, Alzheimer's and cancer. Having said that we have to create our own personal "pharmacy" of spices in which they will certainly miss those so far examined, have fun with them to create highly original and tasty dishes that will delight our palates and will do good for our health.

Here are some tips on how to mix the spices and why not even the flowers:

Floral blend (mix the flowers in equal parts)

Flowers of thyme

Flowers calamint (mint)

Basil flowers (leaf lettuce)

Flowers of Monarda citriodora

Chive Flowers

Flowers of salvia coccinea

Flowers of Chinese garlic

Preparation

Do dry in a dry and ventilated, not exposed to sunlight or flowers lose all their color. Crumble hand inflorescences larger as those of Monarda or thyme, so that they can better dry. Mixture of aromatic flowers when the harvest season ends, chop the mixture of flowers with a blender.

Spicy mix (spreadable)

2 teaspoons of thyme powder
1 teaspoon dried parsley leaves
1 teaspoon ground cinnamon
1 tablespoon ground black pepper
½ fresh chilli
1 teaspoon paprika
1 teaspoon ground cumin
2 tablespoons salt
1 teaspoon ground nutmeg
2 teaspoons brown sugar
3 cloves garlic, crushed
1 chopped onion
Spicy mix (dry)

4 tablespoons salt
2 tablespoons cayenne pepper
2 tablespoons sweet paprika
1 tablespoon minced onion
2 tablespoons black pepper
2 tablespoons white pepper
1 tablespoon minced garlic
1 tsp oregano powder
a pinch of thyme powder
a pinch of mustard powder
a pinch of ground cloves
a pinch of ginger
Mix green

2 tablespoons thyme
2 tablespoons rosemary
2 tablespoons lavender
2 tablespoons marjoram
2 tablespoons oregano
2 tablespoons mint
2 tablespoons bay
2 tablespoons basil
Curry

8 tablespoons cumin
7 tablespoons coriander
2 tablespoons ginger
4 tablespoons turmeric
½ teaspoon pepper
½ teaspoon nutmeg
½ teaspoon cloves
Mix Chinese

2 tablespoons anise
2 tablespoons fennel seeds
2 tablespoons ground cinnamon
2 tablespoons cloves
2 tablespoons black peppercorns
Mix Pakistani (spices are toasted 4-5 minutes before pulverization)

2 tablespoons cumin seeds
2 tablespoons coriander seeds
2 tablespoons cardamom seeds
2 tablespoons black peppercorns
1 teaspoon cloves
½ teaspoon ground cinnamon
1 teaspoon grated nutmeg
1 tsp turmeric powder

Andrea Busalacchi

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!