Le emozioni? We must also check them a diet. True, we are always under stress. According to the latest study conducted by the National Council of the Order of Psychologists, 4 out of 10 workers feel always under pressure. The reasons? Performance anxiety, competitiveness, sense of precariousness, fear of losing one's job, conflict with colleagues and bosses. Not to mention the tension that characterizes the busy days of many mothers and even of several of our students who, according to the data of a recent OECD research, are among the most anxious in Europe together with the Dutch and Belgian ones.
Learn to manage emotions
It takes very little to move from stress to anger, from pessimism to insecurity or resentment. "All emozioni negative that many try to to silence by eating too much and badly. And by engaging in unbalanced eating habits that are harmful to health, ”says the doctor Elisa Casella, a nutrition biologist in Rome.
«This is why it is important to take into consideration which are the ones when facing a weight loss course emozioni that led a person to feed in the wrong way. The problem of overweight is not only of a medical or nutritional nature, but also and perhaps above all psychological ».
Focus on dual action foods
Under the sign weekly diet provides menus rich in foods with beneficial properties for the heart and for mind, the two bodies most involved in ours emozioni: asparagus, avocado, green tea, black tea, yogurt, oily fish, legumes, oats, whole grains, berries, dark chocolate, pine nuts.
“These foods are a mine of polyphenols, the antioxidants most present in the plant world, which help the cardiovascular system and the brain in particular to function at its best despite the passage of time. In fact, they have important anti-aging effects, as they protect cell membranes from aging caused by the aggression of free radicals », explains the nutritionist biologist.
Antioxidants that are good for the mood
Among the polyphenols the quercetin. Present in large quantities in apples, onions, cauliflowers and spices, it helps reduce inflammation in the body, considered one of the major risk factors for various diseases, including mental disorders and depression.
The same effect was attributed to catechins, provided in particular by green tea, which has in fact been included several times in our weekly schedule.
Also belong to this category of substances anthocyanins contained in blueberries, blackberries and all blue-purple vegetables: they strengthen the walls of blood vessels and improve microcirculation, with great benefits for nourishing neurons as well as other cells in the body.
«However, an important clarification must be made», Dr. Casella intervenes: «No molecule, taken alone, can work miracles. It is the set of active ingredients and nutrients (amino acids, fats, minerals, vitamins) present in a food to make it a precious ally of our psychophysical well-being ».
The importance of Omega 3 and minerals
A special action also belongs to the Omega-3s of blue fish and oilseeds: "They fluidify il blood, promoting adequate oxygenation of all tissues, and also contribute to keep cognitive abilities unaltered e improve mood»Explains the expert.
Instead, tryptophan, a protein component present both in foods of plant origin and in those of animal origin (such as legumes, whole grains, yogurt, milk, fresh cheeses) is involved in the synthesis of serotonin: "A neurotransmitter, also known as" the hormone of happiness ”, which is lacking in those suffering from depression. The activity of serotonin is then favored by magnesium (dried fruit and dark chocolate are good sources), while calcium (another mineral present in all dairy products) has an action relaxing e Anti-stress».
The happier you are, the more weight you lose
La diet that our expert has developed for you promises to make you feel better after a week. "When the body begins to function at its best, because it is nourished in a healthy way, the mind also benefits," says Dr. Casella.
You will have noticed it too: a slight discomfort (from headache to heartburn, to tiredness caused by insomnia) is enough to make us feel more fragile, nervous or sad. There are no doses in the menus. You will be the one to adjust according to your needs, bringing to the table small portions if the goal is to lose weight or large portions if you just want to rebalance the emotions. In any case, know that simply by appeasing anger or insecurity you can manage to control that desire to console yourself with food that is often the cause of overweight.
The weekly menu
Here below you will find the full menu, from Monday to Sunday, developed by our expert.
Everyday the program includes two snacks, one in the morning and one in the afternoon. Set up like this: on odd days (Monday, Wednesday, Friday, Sunday), choose 1 seasonal fruit + 20 pine nuts; on even days (Tuesday, Thursday, Saturday) take 1 seasonal fruit + 2 small squares of dark chocolate.
Dressings: you can use 4 teaspoons of extra virgin olive oil per day.
At breakfast, or during the morning, you can add a coffee (including barley) or ginseng, sweetened with 1 teaspoon of brown sugar.
Monday
Breakfast: black tea or green tea + 1 slice of sourdough wholemeal bread + 1 jar of 25 g of forest fruit jam.
Lunch: wholemeal couscous with zucchini, peppers, cherry tomatoes, turmeric and basil.
Price: courgette omelette with 1 slice of naturally leavened wholemeal bread.
Tuesday
Breakfast: low-fat yogurt with oat flakes and 2 tablespoons of red fruits.
Lunch: wholemeal pasta with fresh goat ricotta.
Price: salad of green vegetables plus radicchio, cherry tomatoes, radishes, borlotti beans and 1 tablespoon of mixed seeds.
Wednesday
Breakfast: low-fat yogurt with oat flakes and 1 apricot.
Lunch: Basmati rice with cream of peppers, pine nuts and basil (blend half a pepper with 2 teaspoons of extra virgin olive oil, 15 pine nuts, a little rice cooking water: Pour over the drained grains, adding 5 more pine nuts and a little 'of parsley).
Price: mixed salad with green vegetables, radicchio, radishes, avocado, parmesan flakes and rye crackers.
Thursday
Breakfast: black tea or green tea with wholegrain dry biscuits.
Lunch: rye sandwich with turkey breast and grilled vegetables.
Price: sea bream fillet in potato crust and sour asparagus.
Friday
Breakfast: partially skimmed milk with wholemeal dry biscuits.
Lunch: pasta with fresh pesto.
Price: blue fish with radicchio and naturally leavened wholemeal bread.
Saturday
Breakfast: black tea or green tea with wholemeal rusks and 25 g of jam.
Lunch: spelled with zucchini.
Price: vegetarian pizza or focaccia with bresaola and rocket.
Sunday
Breakfast: partially skimmed milk with wholemeal rusks and a 25g jar of wild berry jam.
Lunch: mixed salad with green vegetables, radicchio, rocket, tomatoes, 1 tablespoon of mixed seeds and rye crackers.
Price: cold soup of rice and legumes and mix of fresh vegetables from the garden.
