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Eating well: simple habits for fitness and health

Today it is possible to eat healthy, enjoy your meals and stay fit - losing weight if needed and increasing muscle tone - without giving up on tasty food. You just have to be aware of your personal well-being needs.

One of the first steps of this individual dietary journey is to assess the inflammation level present in your body. Scientific studies have shown that food-related inflammation is correlated to several conditions and diseases.

That’s why we acknowledge the importance of keeping the inflammatory cytokines under control. Without doubts, diet plays a major role in this scenario; food can trigger changes in every system and organ in our body and we can control what we eat.

By measuring the inflammatory cytokines BAFF and PAF, it is possible to determine your Personal Food Profile, understanding which foods are being excessively or repetitively consumed. The BioMarkers test conveys a new strategy to personally design your own healthy diet while preventing or treating a wide range of conditions and disorders.

Moreover, there are some actions that are common to all of us and that can be implemented immediately in our daily life. They are simple changes in our routine that confer several benefits to our health.

  1. Choose good quality food. Include fresh fruit and vegetables, whole cereals, fish, fresh dairy products, milk or vegetable drinks, unroasted oilseeds, etc. in all your meals, and once in a while try different ingredients. 
  2. Prefer whole cereals. Replace refined pasta, bread and any starchy product with its wholemeal version. When carbohydrates are combined with fibre and protein, their absorption is slower and the bloodstream entry is gentler.
  3. Properly distribute the meals during the day: don’t forget breakfast! Breakfast remains one of the most important meals to correctly balance our metabolism. We should have it within one hour from waking up, or immediately after morning physical activity. Breakfast should account for 40 - 45% of the daily energy intake, lunch for 35 - 40%, whereas dinner only for 25% of it.
  4. Balance fruit/vegetables, carbs and proteins. Every meal (including breakfast) should include proteins, whole carbohydrates, fruit and vegetables. The Harvard Medical School recently proposed a scheme (see the figure in this article) that teaches us how to compose our meals. We suggest building each meal with similar volumes (“visually similar” ones, not weight nor calories) of the different nutritional components. Don’t forget about proteins; you should consume 1 gram of them per kilogram of body weight every day. For example, a balanced meal can be: two slices of wholemeal bread, 2 hard-boiled eggs, 4-6 nuts, an artichoke and two apricots… feeling hungry?
  5. Adopt “raw, fresh and colourful” as your new mantra. This has been our motto for several years and has given great results. With these words you can encourage children and adults to eat a piece of raw fruit or vegetables before each meal. It might seem a “silly” technique but has notable outcomes in the anti-allergic, anti-inflammatory and appetite control properties. It is indeed a healthy habit, that has “surprisingly” contributed to the recovery of complex conditions.
  6. Drink sufficient water. You need to consume throughout the day - not only during the meals - 2 litres of water.
  7. Chew each bite long enough. An adequate mastication helps losing weight and avoids fermentation in the gut. Experience the taste of your meal, take your time, enjoy it.
  8. And last but not least: stay active!

As you can see, they are straightforward proposals to put into action right away. Which one are you going to start with?