January. As often happens in this period, many feel the need to get back in line, not only dispose of the pounds accumulated during the holiday month par excellence, but also move to a healthier, more conscious diet. Not surprisingly, we talk about good intentions for the new year. Unfortunately, however, very often we do not know where to start. There is a lot of information that we receive every day.
With the help of the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch), we have collected the most important ones. The expert has devised a weekly menu which, in agreement with your family doctor and in the absence of particular health problems, can be repeated over time to regain a state of well-being, return to a healthy weight and implement a healthy diet.
Good intentions at the table
Eating “in season”
Follow the seasons of the sun to improve health. In this period, therefore, choose typically winter vegetables such as cabbage, broccoli, cauliflower, pumpkin, cabbage: in addition to being rich in antioxidants like vitamin C, an ally of the immune system that we should also support during the cold months with food, help to purify the liver, to the benefit of the beauty of the skin. So don’t be tempted by cherries and strawberries which are completely out of season and extremely expensive.
Don’t skip meals
It is a bad habit adopted by many people in the belief that they are removing some calorie and, therefore, lose weight. A mistake that could cost you dearly since not only can you get hungry at subsequent meals and end up eating more than you should, but that would also slow down the metabolism. Better to eat little but often, therefore, having 5 meals a day. This keeps the levels at bay glycemia in the blood and the consequent production of insulin, which is responsible for the accumulation of fat and body weight.
Use less salt
The World Health Organization (WHO) recommends a daily salt consumption less than 5 grams, corresponding to about 2 grams of sodium per day. Numbers that in Italy are unfortunately higher. Remember that excessive consumption of salt causes an increase in blood pressure, with a consequent increased risk of developing related serious cardio-cerebrovascular diseases, such as myocardial infarction and stroke. The intake of salt has also been associated with other chronic degenerative diseases, such as tumors of the digestive system, in particular those of the stomach, osteoporosis and kidney diseases. For seasoning, use herbs and herbs or spices such as chili pepper: they enrich flavor, do not make you swell and give a greater sense of satiety. Well, even the gomasio.
Drink enough
At least 2 liters of water per day. Water is an indispensable food of our daily diet to maintain a normal state of health. Even moderate dehydration can lead to fatigue and reduced concentration, as well as headaches and dry skin. Without this precious element, our body could not carry out any physiological process. To reach this quantity, in the morning as soon as you wake up it is recommended to take a drink of water and lemon (discover who all its properties) and sip herbal teas and infusions throughout the day.
Increase the amount of fruit and vegetables
3 servings of vegetables a day, both raw and cooked, and 2 of fruit: this is the advice of the experts to recharge your batteries. There fruit it can be eaten in mid-morning and mid-afternoon snacks, vegetables for lunch and dinner. In the two main meals, it is always good to accompany the vegetables with 2 glasses of water to get a discount on the glycemic index. Their fiber, in contact with water, forms a gel that helps to lower theglycemic index of foods composed of carbohydrates, to the benefit of weight and health.
More fish, less meat
Yes, but how many? Portions of meat (preferably white and lean) should be eaten a maximum of 2 times per week. Fish, on the other hand, can be consumed up to 3-4 times due to its protective role for health. Very rich in omega 3, protects the heart, arteries and brain. Preferably choosing the local one to reduce the environmental impact and, why not, save money.
Take more probiotics
Studies show that the beneficial bacteria that i probiotics gods “live” foods they can help prevent certain digestive disorders and improve bowel regularity. The kefir, for example, it is a valuable aid to facilitate digestion, reduce gastro-oesophageal reflux and to control the amount of LDL (bad) cholesterol in the blood. Thanks to its positive action on intestinal transit, it is also a very useful food for deflating and slimming the belly. Actions also exercised by the yogurt. But be warned: some many are high in sugar. Choose, therefore, the natural white ones.
Buy Italian extra virgin olive oil
Its health properties are undisputed, as long as it is extra virgin, preferably cold-pressed and maybe even local, to support the local economy. It’s good, but don’t overdo it. For this reason it is important not to exceed the dose of maximum 3 teaspoons per meal, used both for seasoning and for cooking. If we put a tablespoon less of oil every day, at the end of the year we would have lost a few kilos just thanks to this strategy.
Follow the 4 P’s rule
When you sit down at the table, respect the now famous 4 P rule or do not combine the following carbohydrate-containing foods in the same meal: pasta, bread, potatoes and pizza. This does not mean giving up carbohydrates, but simply not eating them together.
One last tip? If you still don’t, take advantage of New Year’s resolutions to start a physical activity. And during the day, never miss the opportunity to breathe deeply in the open air. Oxygen, in fact, it is considered the most powerful fat burner: think that to oxidize a single gram of fat it takes about 3 liters of oxygen.
The menus of the week
MONDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 kefir; 2 rice cakes with a thin layer of jam; 1 cup of green tea
MORNING SNACK: 1 pomegranate juice
LUNCH: Pasta and lentils; chard with peeled tomatoes and onion
AFTERNOON SNACK: 1 apple; 1 clove and cinnamon tea
PRICE: Sweet and sour sardines; sautéed broccoli; 1 slice of toasted wholemeal bread
TUESDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 glass of vegetable milk; 1 slice of toasted wholemeal bread
MORNING SNACK: 1 orange juice
LUNCH: Veal strips with balsamic vinegar; salad; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 kiwi; 1 clove and cinnamon tea
PRICE: Risotto with walnuts and cauliflower; sautéed Belgian endive
WEDNESDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 vegetable yogurt; 1 tablespoon of whole oat bran; 1 kiwi
MORNING SNACK: 1 cachi
LUNCH: Egg and pea omelette; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 20 g of dark chocolate; 1 clove and cinnamon tea
PRICE: Mixed salad; spelled and chicory soup
THURSDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 juice of grapefruit, carrots and pineapple; 1 slice of toasted bread with extra virgin olive oil
MORNING SNACK: 1 slice of toast with smoked salmon; 1 cup of green tea
LUNCH: Radicchio and pear salad; 1 plate of bresaola with lemon; 1 slice of toast
AFTERNOON SNACK: 8 hazelnuts; 1 clove and cinnamon tea
PRICE: Jerusalem artichoke salad; cous cous with dried tomatoes, peas and rocket
FRIDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 kefir; 2 wholemeal biscuits; 1 kiwi; 1 cup of green tea
MORNING SNACK: 1 orange juice
LUNCH: Swordfish with cherry tomatoes, olives and capers; artichoke and mushroom salad; 1 slice of toast
AFTERNOON SNACK: 5 almonds; 1 herbal tea of cloves and cinnamon
PRICE: Wholemeal pasta with vegetable ragout; sautéed carrots
SATURDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 HD yogurt; 2 wholemeal dry biscuits; sliced fruit; 1 cup of green tea
MORNING SNACK: 1 orange juice
LUNCH: Mixed salad; grilled chicken breast; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 juice of pineapple, apple and carrot
PRICE: Mixed salad; 1 vegetarian pizza with vegetables
SUNDAY
JUST WAKE UP: Drink of water and lemon
BREAKFAST: 1 kefir; 1 slice of homemade cake
MORNING SNACK: 1 kiwi
LUNCH: Pasta with sardines and pine nuts; turnip tops sautéed in oil, garlic and chilli
AFTERNOON SNACK: 20 g of dark chocolate; 1 clove and cinnamon tea
PRICE: Eggs in cocotte with truffle; leeks au gratin; 1 slice of toasted wholemeal bread
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