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news
Know more, live better
Monthly multi-thematic magazine edited by Fondazione Milc on psychophysical well-being,
for all ages, on the themes of health, nutrition, lifestyles, well being.
n.07 January 2019
This Month
06 - False food myths: 08 - The "correct" shopping list: how to
Some Examples fill the shopping cart using the head
10 - Running in the cold? Why not? 12 - Ever thought of Sports Survival?
14 - The drink for old age? Tea 16 - Tips for good digestion
18 - Being optimistic extends life 20 - It's natural to be happy!
24 - Sleep, what is true and what is false 26 - Food-trend 2020: what changes
in the shopping cart
28 - Rediscover nutmeg 30 - Perhaps you didn't know the
Choline and its benefits
32 - Calisthenics: fitness, for body and mind
SERVICE
34 - Milan, the first visits
NUTRITION
to the Nutrition & Health Desk, that's how it went & HEALTH
NUTRITION CONTROL | FOOD REGIME | WELLBEING
36 - Foot Reflexology
milc news 4 Editorial
milc news 5 Editorial
2020, do we make
a "wellness plan"?
Dear readers,
good habits are known, they are not easy to take. The thousand
commitments, inertia, laziness. However, there are "turning points",
anniversaries and dates that help us reset everything and start from
scratch. And what better occasion than the beginning of the new year
to plan our physical and mental well-being? Some changes, despite our
iron willpower, take time to get into our routine. Maybe in 2019 we
only started thinking that we should take more care of ourselves, and
we worked on the mental sphere. And now is the time to take action!
Each new start gives us a strong charge, and also the right momentum
to undertake new activities. For those who have already taken good
care of themselves, well, keep it up, and if you want to do even better,
try to involve friends and relatives in your wellness activities! The
advice is always the same: make undemanding but long-lasting plans,
because good practices that last over time are the best. Do you follow
the rule of 5 daily fruit and vegetable meals? Do you walk or do you run
at least one hour a week? Do you do any breathing and relaxation
exercises before bed? Do you stop at least once a day to think about
what you have already done, before thinking about what you still have
to do? A mid-afternoon herbal tea? How about buying a new plant and
taking care of it? Or to give well-being to others, doing a few hours of
social volunteering or if you don't have time making a small donation to
those who take care of those who are less fortunate than us and have
little time for their well-being? Turning these good intentions into
actions is easy: take a calendar, and start setting goals. Few,
reachable, one a month or the same every month. And the wellness
plan is done. May the new year bring serenity to everyone, in the name
of well-being and the right balance.
d i t o r i a l S t a f f
The E
milc news 6 Nutrition
False food myths:
Some Examples 5
by Arianna Dalla Pietà
Milc News's journey continues into
the world of false food myths. This
month we talk about juices and
milk.
Is drinking fruit juice the same as eating fresh fruit? tasted our drink. Moreover, being prepared often enriched also
We answer immediately: unfortunately not. First of all, the with dyes and additives, they clearly do not possess the same
juices, besides containing the quantity of sugar possessed in quantities of vitamins, minerals and fiber contained instead in
the fruit of which they are made, usually contain also added a fresh fruit just peeled. It is therefore preferable to lose a little
sugars which therefore increase the calorific value of the drink more time to peel a nice fresh fruit which, in addition to
and which do not satisfy us; this is because the high levels of guaranteeing a better supply of vitamins, mineral salts and
sugar present raise insulin levels in the blood quickly and fiber and a correct intake of sugars, satisfies us even more than
therefore make us feel the sense of hunger after we have a fruit juice on the fly.
milc news 7 Nutrition
Some useful fruit juices for their benefits: Does milk hurt?
1. Pomegranate juice The rumor circulates that milk is harmful to our body, in
Antioxidant, vitamins E and C, reduces wrinkles, protects particular that it makes us put on weight or increases
from sun damage, anti-inflammatory, reduces breast cholesterol levels or that it predisposes us to certain types of
cancer risk. cancer. But fortunately, even cow's milk is the victim of a great
2. Blueberry juice "hoax" (excuse the pun, editor's note), to be unmasked! There is
Antioxidant, reduces Alzheimer's disease and other no scientific evidence to show that milk intake has harmful
mental disorders, decreases blood pressure. effects on health. Milk, in fact, together with its derivatives,
3. Grapefruit juice besides being just a good source of hydration (it contains a lot
Contrasts water retention, increases metabolism, of water), also contains animal proteins of high biological
strengthening the immune system, weight management, quality; these proteins make its main micronutrient, the
blood sugar control. calcium, very bioavailable, which is essential for the correct
4. Cranberry juice development and maintenance of bones and teeth. It also
Antioxidants, vitamin C, powerful anti-inflammatory contains important vitamins such as A and D and short chain
properties, preventing kidney stones, caries and urinary fatty acids, which are essential for maintaining the intestinal
tract infections. bacterial flora: these fatty acids would protect the body from
5. Orange juice the onset of diseases that lead to an imbalance in the intestine,
Vitamin C, immune system, fights free radicals. such as the type 2 diabetes, obesity and some types of cancer.
6. Beetroot juice It is therefore advisable to take about a large glass of milk a day
Detoxifying (250 ml/day) to take advantage of all its excellent qualities in
7. Watermelon Juice the right doses!
Moisturizing, antioxidant, anti-cancer, anti-inflammatory,
anti-fatigue.
Some curiosity about milk...
Ÿ On the 1st June of each year the World Milc Day is celebrated
Ÿ Cow's milk contains only 4% fat
Ÿ Even the birds produce milk (pigeons, for example, produce
the so-called "goitre milk" to feed the young).
Ÿ Just combine the rennet with milk to make it coagulate and
obtain a paste that will then become cheese.
Ÿ How much milk does a cow produce each day? The equivalent
of 90 glasses of milk!
milc news 8 Nutrition
The "correct" shopping
list: how to fill the shopping
cart using the head
A pocket guide: part 1
by Sara Mecca
Since our great-grandmothers went to the grocery
store and from the "greengrocer" under the house to do
the shopping, it's been a long time! In today's large
supermarkets you can find practically everything,
dozens of varieties of the same product, products of
many brands and for all budgets. It is not uncommon to
find food products that arrive from the other side of the
planet. The modern consumer is increasingly attentive
to bio, is quite informed and less and less loyal to the
brand, preferring convenience and goodness. But with
shopping cart often jam-packed with all kinds of food,
have we ever wondered if the shopping we do is a
"correct" shopping?
milc news 9 Nutrition
Is there the perfect shopping?
We assume that the answer to the title question is necessarily
no: there is no perfect shopping, but, if anything, a correct
shopping. What does correct mean?
The Mediterranean model
As a point of reference we always have the Mediterranean
model both as regards the choices to be made between the
departments and for the frequency of each food group,
therefore the recommendations do not vary according to the
consumer (if we consider only men not affected by diseases),
but on the quantities.
First suggestion
The first point to reach the goal is variety, in fact a shopping cart
always full of the same things is a cart that probably does not
respect the seasonality and even less the principles of the
Mediterranean model.
What must not be missing
The foods that should never be missing are certainly fruits and
vegetables which, rich in minerals, antioxidants and fiber, have
numerous benefits on our body; pasta and all the various forms
of cereals (including barley, spelled, buckwheat...), as they must
be present once a day; fish is also decidedly fundamental since
its frequency should be greater than that of meat, and thanks
to its content of fatty acids w-3 plays a preventive role against
many diseases; but meat is also not to be forgotten as a source
of easily digestible proteins; dairy products and eggs are many
important highly versatile protein sources.
A must: legumes
A very valid food, but of which, however, we forget more and
more often are legumes: beans, chickpeas, lentils, peas, beans,
cannellini beans, lupins, whoever has more than enough! It is a
FUN FACT:
protein source almost equal to meat in a less easily digestible
the first supermarket in history
form but without the amount of saturated fatty acids and
It is in the USA, in 1920, that the birth of the first
cholesterol. Legumes are a super versatile and very practical
supermarket in history can be traced: it was the Piggly
food: the much loved pasta and beans of the last century is
Wiggly, a combination of groceries that can be considered
actually a balanced dish suitable for those in a hurry.
the ancestor of modern supermarkets.
Furthermore, this is one of the few products that is absolutely
perfect even if canned, as long as the contents are rinsed under
water before being served so as to eliminate the amount of
excess salt.
milc news 10 Get exercise
Running in the cold?
Why not?
Running in the cold is a real cure for the body. This was
confirmed by recent scientific research conducted by the
University of Virginia, based on a sample of nearly 2,000
people between the ages of 20 and 49. At the end of the study
it was shown that the most active individuals from the
sporting point of view had higher levels of vitamin D in the
blood than the others. And we know how important vitamin D
is, not only for sports but also for the health of the heart,
muscles and bones.milc news 11 Get exercise
Research from the United States University Why run in cold weather
A group of researchers from the University of Virginia Running in the cold is good because it helps burn calories, as
analyzed the habits of a sample of 1,995 adults under the age well as increasing the level of valuable vitamin D in the blood.
of 50, taking as a reference the three-year period 2001-2004 Women who want to lose weight have the option of combining
and the scientific instrument NHANES (acronym for National winter exercise with an intelligent diet. A Dutch study has
Health and Nutrition Survey). The aim of the study, shown that training at low temperatures promotes the
subsequently published in the prestigious European Journal of activation of the metabolism. Finally, why run in the cold when
Preventive Cardiology, was to demonstrate the correlation we have a treadmill waiting for us in the heat? Because so after
between higher vitamin D levels and better cardiorespiratory the training we can afford a good hot chocolate!
fitness.
Do not overdo physical activity
Higher vitamin D levels improve cardiorespiratory According to American research, it is important to stress that
capacity physical activity should not be exceeded. In fact, there is the
At the end of the experiment, American scholars from the risk of exponentially increasing the level of vitamin D, thus
University of Virginia determined that people with a higher creating the basis for an extra accumulation of calcium, the
vitamin D have four times the cardiorespiratory capacity than consequences of which are weakness, vomiting and nausea.
those with lower levels of vitamin D in the blood. In addition, the Another practice to avoid is to overuse supplements.
study carried out by the United States University has
highlighted how running at low temperatures helps to extend
the life of the practicing subject and improves his health.milc news 12 Get exercise
Ever thought of Sports
Survival?
Do you love sport, do you love nature,
do you love to measure yourself?
Survival Sports is for you! It is a sport,
and one of those that requires a very
complex deployment of energy.
Everything is based on primordial skills
and attitudes. With sports survival you
really put yourself to the test, adopting
useful and vital techniques in
environmental contexts not really
equipped with all the comforts. It is
recommended for those who want to
experience an adventure, measuring
themselves with simulated or real
emergencies.milc news 13 Get exercise
How sports survival is born
Different from the US military nature, the European version
sees the adoption of the practices used to refine outdoor
survival. Survival is also practiced in Italy, not for long. The first
race, in fact, was organized in 1983 at the Abruzzo National
Park. The race, called Monte Analogo, was born from the idea
of Enzo Maolucci, founder of the International Survival
Association and the Italian Sports and Experimental Survival
Federation (www.fisss.it). After the first success, other similar
initiatives were promoted. In 1987 C.O.N.I. added survival
among the activities that involve combined commitment. In
the following years many other races were born based
precisely on the principle of survival.
The basic idea of Survival
Sports survival serves to reactivate abilities but also dozing
habits thanks to the comforts developed over the years by In 1987 C.O.N.I. added survival among the
man. It serves to solve complex situations and achieve the goal activities that involve combined
by completing a series of activities. Accomplices are running,
orientation, swimming and climbing. In some cases even the
fight.
What do you need to practice survival?
Dexterity, good endurance, knowing how to build useful objects
to overcome certain situations of need, emotional control and
first aid are required. These are activities called dynamic
echoes. The aim is to increase one's capacity for suffering,
discomfort, overcome stress and strengthen one's
temperament. The paths take place on dirt roads, in the woods,
climbing trees but also rocks. There are real courses that aim to
acquire these dormant survival skills.
Sport survival is important for those who want to test
themselves, against their limits and the ability to overcome
them. This sport, although unusual compared to those that are
practiced normally, can be useful for your temper.
Sports Survival Benefits:
- Strengthening of temperament
- Fighting the stress
- Overcoming of uncomfortable factors
- Increase in one's resilience capacity
Examples of Sports Survival: some ecodynamic
activities
Ÿ Orientation: with or without compass
Ÿ Climbing: on any wall and context
Ÿ Rope passages: single, double, triple, horizontal and
vertical
Ÿ Archery
Ÿ Targeted javelin: with or without propeller
Ÿ Simple throwing tools (rotating, elastic and blowing)
Ÿ Swimming and water activities
Ÿ Use of rowing and sailing boats
Ÿ Off-road vehicle: with motorized and non-motorized
vehicles
Ÿ Snow equipment: skis, rackets, sled
Ÿ Personal defense
Ÿ Dexterity race: obstacle course, brachiation and
equilibrium The first race, in fact, was organized in 1983
at the Abruzzo National Park.milc news 14 Stay young The drink for old age? Tea A study done by researchers at the University of Singapore concluded that drinking a cup of tea a day can reduce the risk of cognitive decline by 50% among over 60's. The team made this discovery after analyzing the brains of 36 seniors. But watch out for the type of mix.
milc news 15 Stay young
Drinking tea prevents cognitive decline
Good news for tea lovers. Habitual consumption of this drink Drinking tea every day keeps the
could defend the brain from aging-related cognitive decline. brain young
This was suggested by research led by Feng Lei, professor of
the National University of Singapore. The study, which also
involved colleagues from the English universities of Essex and Brain connections such as road traffic
Cambridge, was published in the journal of molecular biology In essence, regular tea drinkers have a younger brain age than
Aging. It is not the first time that scientists have studied the those who do not consume this drink and have better cognitive
benefits of tea on the brain: an association between daily tea functions thanks to the more orderly connectivity between the
consumption and a reduction in the risk of senile dementia areas of the brain. To explain the benefits of tea on the brain, Dr.
emerged from a previous study by the same author. Feng Lei used the analogy of road traffic, comparing brain
areas to destinations and the connections between them to
Scientists discover the effect of tea on brain networks roads. When the road network is better organized, vehicles
The researchers analyzed the brains of 36 people over the age circulate more efficiently and consume less resources.
of 60, collecting data on their health, lifestyle and psychological Similarly, when the "pathways" that connect the various
well-being. The study was conducted from 2015 to 2018 with regions of the brain are more structured, information is
the help of magnetic resonance imaging and processed more efficiently.
neuropsychological tests. After examining the patients' Whether it's a moment of relaxation on a cold winter
cognitive performance and the results of magnetic afternoon, a detox remedy or a coffee substitute to start the
resonances, the team found that those who had consumed day with a boost of energy, drinking a cup of tea a day can be the
green tea, oolong tea or black tea at least four times a week for right choice to rejuvenate the brain.
a period of at least 25 years showed a more efficient
interconnection between brain areas.
FUN FACT: the different types of tea
It is not true that different types of tea come from different
plants. They all come from Camellia sinensis.milc news 16 Stay young Tips for good digestion Good digestion is the result of a series of small precautions to be taken before, during and after meals. Specifically, experts say it is wrong to think of digestion as a process that starts only at the end of the meal. Would you ever have thought of that?
milc news 17 Stay young
Digestion starts before meals
You won't believe it, but perfect digestion starts before you sit
down at the table. The ideal, say dieticians, is to munch on
some raw vegetables before kicking off lunch or dinner. The
raw vegetables, in fact, favor a better digestive process,
lightening the abdomen and letting the gastric juices not be
forced to overwork at the end of the meal. The speech, of
course, also applied to snacks!
Digestion also takes place... during the meal ABOUT STOMACH: did you know that….
The most common mistake is to believe that digestion starts in 1. With a normal meal, digestion takes 20 minutes to 2
the stomach and runs out in the intestine. Well, know that hours. This time doubles if the meal is high in fat and
there is nothing more wrong with such a concept of the fried.
digestive process. Digestion, in fact, starts first of all from the 2. The acid found in the stomach would be able to
mouth, and then continues towards the stomach and the other dissolve a coin.
organs assigned to carry out the process. It is precisely in the 3. The internal surface of the small intestine, if stretched,
mouth that the food is minced and transformed into a more would cover an entire tennis court.
digestible mush. In addition to the role played by the teeth, 4. A meal rich in carbohydrates (such as pasta, rice and
saliva is essential, which contains a substance, the so-called bread) increases the level of serotonin in the brain, a
ptialina, which allows the individual bites to be mixed together. substance that induces a feeling of well-being and
Another fundamental tip concerns the size of the bites: it is sleepiness.
better to insert small quantities of food in the mouth, so as to 5. The bacteria present in our digestive tract are so small
allow the teeth to work more effectively. Still on the subject of that, to be able to grasp their shape, we would have to
digestion "during" meals, take care not to drink too much water enlarge the tip of a needle 3,000 times.
during lunch or dinner: water only lengthens the duration of 6. Microorganisms residing in the intestine are 10 times
digestion, which is why it is good to drink the classic eight more numerous than the cells of the entire human
glasses of day outside meals. organism. Their overall weight? approx. 1 kg.
7. By putting the microorganisms that make up the
intestinal flora in a row, one could go around the
equator twice.
8. A normal stomach (3-4l) can expand to 10l.
9. Our stomach would be able to complete digestion even
upside down.
10. True, coffee has a laxative effect, because it acts on
the intestinal microbiota and on the ability of the
digestive muscles to contract.
After meal advice
Finally, after meal. In this delicate phase it is essential to
avoid remaining in a relaxed position for too long. In fact,
lying down creates a physiological obstacle to the descent
of food downwards: better to stay seated or go for a walk.
In addition, it is strictly recommended to avoid doing sports
immediately after meals: an excessive movement of the
body, in fact, would lead to a not indifferent prolongation of
digestion.milc news 18 Psychology
Being optimistic
extends life
"Optimism is the scent of life". It is an
old saying, of course, yes, but never
as valid today and to be taken into
consideration in order to better enjoy
one's life. And if then we put science
to confirm all our theories about the
best livability, we can only give
reasons to studies and scientific
reports and decide to do some more
smiles.milc news 19 Psychology
Optimism underlying longevity
A study conducted by American researchers at Boston
University, in perfect synergy with the Harvard public health
school and the Boston Healthcare System research center,
demonstrated how optimism is closely related to longevity,
being able to extend life expectancy to at least 85 years. The
speech is particularly fitting for women, who, according to the
American study, would be the first to benefit from the effects of
a happy life. To be honest, however, it is not clear how an
optimism-oriented attitude can produce benefits from the point
of view of longevity. An attempt has been made to provide a
correlation between optimism and blood circulation (in this
case the most suitable saying to describe the relationship
between optimism and longevity is "laughter makes good
blood"), yet there is still nothing indeed certainly from a purely
scientific point of view.
How did the study results come about?
The Boston University study focused in particular on the
factors that could have a greater impact on the psychophysical
well-being of the subjects involved in the study. Factors such as
lifestyle, with reference to physical activity and nutrition, and
belonging to a specific social context, with life expectancy able
to increase or decrease depending on the economic
possibilities, income and away saying. Beyond all this (and
here comes the beauty!), What emerged from the study is that
the subjects who in a decade (this was the time frame taken Quick tips to regain optimism:
into consideration by the study) managed to live longer are
those people who, mostly women, showed greater optimism at During the day find a positive event and focus on this.
the beginning of the study. Can't you find it? Extend your search per week, per
month...
Are you happy? You will live longer
Here, then, the result you've been waiting for: those who live Reflect on your strengths.
happier and more optimistic towards the future live longer. In
the light of the study, therefore, researchers and psychologists Set new goals, few but achievable.
affirm that the factors mentioned above play a fundamental
role from the point of view of life expectancy, but mental well- Analyze every negative situation and study it to avoid
being, in any case, should not be underestimated in any way. it, to take advice for the future. It is a winning way to
Better to surround yourself right away with people who can overcome adversity.
make your life better!
Mindfulness: relax, and think about the present. Anxiety
is not only negative, but also useless.
ZOOM: optimism, this medicine
Several studies have shown a strong link between
optimism and better weight control, optimal blood sugar
levels and a lower risk of heart problems.milc news 20 Psychology
It's natural to be happy!
Nature has always been man's best friend. In fact,
scientific studies have shown that the natural
environment is literally capable of regenerating human
beings, producing higher personal and psychophysical
well-being. But not only that. Being in contact with nature
would produce greater happiness. Do you find it hard to
believe it? Let's try to convince you.milc news 21 Psychology
Psychologists at work: discovering the beneficial effects
of nature
To reach the aforementioned conclusion a particular team of
scientific researchers has thought of it, composed mainly of
psychologists. The work team, known as "Happy Team" linked
to the Department of Psychology of the University of British
Columbia Okanagan, tried to prove (succeeding perfectly!) how
nature is able to positively influence human beings, improving
their well-being and their social life. A similar statement was The conclusions of the study
reached by carrying out a series of separate studies which, The research of the University of British Columbia, therefore,
each in its own way, allowed specialists to look at nature in a has perfectly demonstrated how nature is actually able to
new way. improve ourselves. Besides all this, the studies of the
university's psychologists have focused on the ability of
The 2017 study of the Happy Team human beings to appreciate with some importance the green
Particularly interesting, by way of example, was a study dated present in urban contexts.
2017, always conducted by the team of psychologists, which Even a plant placed inside a building, in fact, would be able to
considered just under 400 university students. Students were improve our mood, especially if you work hard at curing it and
asked to immerse themselves in three different contexts in taking care of it!
order to analyze the surrounding spaces with a certain depth.
The first context was essentially natural, marked by the
presence of trees and vegetation, while the other two THE BIO OFFICE... Some examples
contained within them objects constructed by man. Each
student was asked to attempt to describe the feelings and In Seattle, at the headquarters of Amazon, one of the
emotions experienced within each individual context. The companies with the highest turnover in the world, is "The
result? Try to guess. According to the study, it was nature that Spheres": a tropical garden with 40,000 species of plants,
brought out the best sensations of psychophysical well-being inside three glass and steel spheres. It also contains a river
to the various students examined. Students who, in describing and a waterfall.
the surrounding elements placed around natural A Douglas fir, inside which there is a meeting room and tree
environments, showed a better tendency to social sharing, as houses for employees, was Microsoft's choice. On the roof
well as a more general sense of well-being. of the Facebook campus there is an open-air park.milc news 22 Image of the month Cryotherapy, from the Greek kryos, "cold": it is a treatment that consists in using the cold in a localized way for medical or aesthetic purposes. Liquid nitrogen is often used, capable of reaching 196° below zero. The benefits of cryotherapy include: disposal of toxins, improvement of sleep quality and skin appearance, anti-aging action, reduction of the sense of tiredness, reduction of cellulite and the possibility of acting in a non-invasive way on various pathologies skin such as warts, alopecia, scars and keratoses.
milc news 23 Image of the month It is used for the treatment of skin pathologies: applying liquid nitrogen on the lesion creates a cold burn, which breaks the cell membrane and causes cell death by thermal shock. For the cryotherapy treatment a particular "cold sauna" can be used: a sort of cabin inside which, through the vaporization of liquid nitrogen, temperatures between -120° and -160° can be reached. Among the specialists who resort to cryotherapy treatments: the dermatologist, the physiotherapist, the physiatrist, the aesthetic doctor and the rehabilitation doctor.
milc news 24 Trends Sleep, what is true and what is false Regarding sleep, there are numerous urban legends, better known today with the term fake news. From the number of hours needed to achieve quality sleep to the benefits of the so-called afternoon "nap": what is true and what is not? Here are the most important things to know about a topic that is dear to millions of Italians.
milc news 25 Trends
The ideal hours of sleep
On the net it is possible to find numerous "experts" who claim
that for adults it is enough to sleep 5 hours a night to lead a
regular life. In reality it is a fake news. In fact, several scientific
studies have confirmed that resting for less than 7 hours a day
creates disorders in the body, increasing the risk of contracting
cardiovascular diseases. In addition to heart problems,
sleeping too little also leads to weight gain and more chances of
getting some types of cancer and type 2 diabetes.
The truth about micro sleeps
There are those who say that micro sleeps are healthy: false.
The truth is that falling asleep anywhere and anytime, for a
short period of time, is a clear sign of our body to be taken
seriously. In fact, micro sleeps are the indicator of over-body
fatigue, which needs to rest and (consequently) recharge. The
person responsible for the short and repeated naps during the
day is called adenosine. Its levels drop considerably if we sleep FOR SLEEP ISSUES AND NOT ONLY: melatonin
well, while they exceed the limit when we don't get enough rest. Melatonin is a hormone that is produced by the human
Having a high adenosine leads to falling asleep as soon as you body (from a brain gland, the pineal gland or epiphysis), and
lie on the sofa, for example. regulates the body's circadian rhythms, that is, sleep-wake
cycles. When the light falls and it becomes dark, its release
The habit of sleeping little is stimulated.
Another popular belief about sleep is that you can get used to In addition to functioning as a sleep regulator, several
sleeping little. Again this is a false myth. Quality sleep consists studies have revealed for several years that melatonin is
of four phases: the first (short-lived) involves falling asleep, that able to rejuvenate, making people who take it (or secrete it
is, detachment from our surroundings; this is followed by a in large quantities) more vital, with a younger appearance
longer one, which precedes the so-called REM phase, followed and even characterized from a greater sexual vigor.
in turn by deep sleep (fourth and last phase). Furthermore, the regulation of the sleep-wake rhythm
stimulates the response of the immune system,
increasing its defenses and also protecting the nervous
system.
FUN FACT: remembering dreams
We all dream, every night. We just don't remember them.
Dreams are the reflection of our interiority, of our
unconscious, and sometimes we ourselves try to remove
them or not remember them. Here are two tips to try to
remember what we dream of (exercise issue anyway):
1. Writing down what you dream, helps the ability to
remember them (also note the sensations), keep a
notebook on the bedside table.
2. Relax before bed, when you are in bed, go back over the
day thinking about the beautiful things that happened and
then concentrate on your breathing.milc news 26 Trends Food-trend 2020: what changes in the shopping cart 2020 will be a year dedicated to organic food and thrift. But that's not all.
milc news 27 Trends
Food-trend: what is it about?
The food-trend is an important trend with regards to foodstuffs
and food in general. To study this must in the culinary sector,
numerous experts in the sector have been put to work who, as
in previous years, have compiled a list of everything
consumers prefer in the field of shopping and what they will go
to buy next year. All this is underlined in a particular way by the
big brands that deal with food packaging to understand what to
focus more on.
What changes in 2020?
For 2020, consumer preferences have clearly changed
compared to previous years and companies like us know this
well. All this is also based on the very sedentary lifestyle of
people who prefer to eat light and very healthy food. In
everyday life, therefore in the case of shopping, we will find
ourselves increasingly buying packaged and at the same time
genuine food. This means that consumers for the next year will
prefer organic flour and vegetable in favour of the environment.
Other favourite foods, especially by children, are fresh foods to
keep in the fridge and no longer canned ones such as snacks.
All this is well relates to the busy life in everyday life and it
relates to the consumption of healthy food. In this specific case
the time to shop will decrease and there will be fewer lines at
the checkout. Better, right?
2020 FOODTREND LIST ACCORDING TO AMAZON
AND WHOLE FOODS:
1. Organic and regenerative agriculture (which protects the
soils)
2. Vegetable flours
3. Foods from West Africa (ex. peanuts, ginger, tamarind)
4. Snacks from the fridge
5. Plant-based products alternative to soy
6. Alternative butter (nuts, seeds, tahini, watermelon seeds,
almond, pumpkin)
7. New children's menu
8. Alternative sugars (fruit syrups, molasses and glazes)
9. Proteins mixed with meat and vegetables
10. "Zero proof" drinks (non-alcoholic, with distillation
methods typically reserved for alcohol.
Practical advice
Here are some practical tips for shopping and making it easier.
First of all we must pay attention to the fact that in 2020 a diet
will be proposed in the name of love for your body. As the
consumption of fresh food will increase, it is recommended to
shop every day, with the necessary things for meals. It will also
be possible to pair proteins and carbohydrates in the same
meal. The dishes not eaten on the same day can be easily
frozen, such as meat or bread, instead the flours are
recommended to be consumed daily, a little at a time and in
small quantities (all this will save you money!). And remember,
what you buy will influence the 2021 food trend!milc news 28 Wellness product
Rediscover nutmeg
Thanks to its strong aroma similar to the musk fragrance, nutmeg is one of
the spices most used in the kitchen. According to the most common
interpretation, his name would instead be connected to Muscat, the place
from which his marketing began.milc news 29 Wellness product
Nutmeg: a concentrate of multivitamin and mineral salts The many other properties of nutmeg
Native to the Molucca Islands, nutmeg is the woody seed According to some scientific researches this spice has the
obtained from the fruits of Myristica Fragrans, an evergreen following beneficial properties:
tree grown mainly in Indonesia. In order not to alter its
organoleptic properties it is always advisable to grate this Ÿ Relieve stress.
spice at the time of use, given that the substances that Ÿ It performs a sedative action and induces sleep.
compose it are extremely volatile and tend to disperse in the Ÿ Eugenol, an active ingredient contained in it, has a
air. Why does nutmeg do so well? The answer lies in the high remarkable antibacterial power and is also used to fight
concentration of minerals (iron, potassium, zinc, copper, halitosis.
calcium, manganese, magnesium, phosphorus and selenium), Ÿ Its essential oil, alone or mixed with that of almonds, is
vitamins A, B and C, beta-carotene and flavonoids. recommended to soothe joint and muscle pain and to
improve the functional state of the osteo-articular
Nutmeg prevents Alzheimer's disease apparatus, even during training for athletes.
Due to the presence of elemicin and myristicin with a Ÿ A pinch of nutmeg in a cup of warm water facilitates
stimulating action on the central nervous system, nutmeg is digestion and reduces stomach pains, also helping to
used as a coadjuvant in the prevention of some combat abdominal bloating.
neurovegetative disorders, such as Alzheimer's disease. Ÿ For the purifying effects on liver and kidneys it is
recommended when it is necessary to eliminate
endogenous toxins.
Contraindications to the use of nutmeg
CURIOSITY: ancient alternative uses of nutmeg Despite its beneficial properties, nutmeg also has numerous
Known since ancient times for its numerous therapeutic contraindications, given that, if taken at doses higher than 6/8
properties, nutmeg was considered the "drug of the poor" grams, it can cause nervous excitation, fever, nausea and
because, if taken at high doses, it had hallucinogenic effects vomiting. As always, take in moderation and seek advice from
similar to those of amphetamines. In the nineteenth your doctor, who knows us at 360 degrees.
century it was recommended as a powerful aphrodisiac
and, in powder form, it was used to massage the neck before
a loving relationship.milc news 30 Wellness product Perhaps you didn't know the Choline and its benefits Belonging to the essential organic substances that are only partially synthesized by the organism, chemically Choline is an ammonium salt found in the phospholipids of cell membranes. Not a simple definition, so let's translate it more clearly: Choline is a panacea for the nervous system, heart, pregnancy, liver, Alzheimer's.
milc news 31 Wellness product
Properties of Choline
The Choline, present in some foods, such as egg yolk, wheat
Choline is considered by many to be
germ, brewer's yeast, offal and soybeans, is a compound with the remedy of the future
antioxidant and protective activity both on the nervous system
and on the cardio apparatus vascular. It acts as a precursor of Choline is good, but in controlled doses!
acetylcholine, a neuromediator whose deficiency appears to be Usually present in food supplements, Choline must be taken
linked to the onset of disorders such as senile dementia and without exceeding a daily dose of between 300 and 1200
Alzheimer's disease. This substance carries out a further milligrams per day. At higher dosages it is possible that
control on the nervous system since it participates in the adverse effects such as nausea, vomiting, lowering of blood
synthesis of sphingomyelin, a component of the nerve cells pressure and neurological disorders may occur. In the event of
which, in its deficiency, fail to perform their tasks properly. an overdose, an unpleasant fishy odor emanating from urine
Thanks to its chemical structure, Choline is similar to that of and sweat will act to indicate that you are doing something
vitamins and for this reason it is also called Vitamin J. wrong... Finally, although it is a substance usually well
tolerated, Choline must be used by healthy subjects since
Benefits of Choline interactions with drug therapies could occur, especially with
The main advantage offered by Choline intake is an effective methotrexate.
protective action at the level of liver cells, especially after
prolonged therapy with toxic drugs for the liver. Although Choline is considered to be the remedy of the future
Since the liver is precisely the organ responsible for eliminating for all situations in which there is a need to support the
harmful substances, following their accumulation it tends to functionality of the organism in a natural way and without
not work well. According to the most recent guidelines, Choline chemical interventions, whether you buy it at the pharmacy or
taken with adequate doses during pregnancy helps to improve online, always ask first an opinion to the your doctor.
the perceptive and cognitive abilities of the unborn child; this
prenatal action has been exploited particularly in recent years.
A widely documented benefit in those who regularly use this
compound is anti-inflammatory, linked to the reduction of the
synthesis of cytokinins, which are the molecules responsible
for numerous inflammations.
VITAMIN J IN THE VEGETABLES RESEARCH: less stressed children if the
Brief reminder to know which vegetables are, in decreasing order, rich in mother takes Choline
quantity of Vitamin J (Choline) expressed in milligrams, consumed in 100 According to a recent research conducted by
grams of food. Prof. Marie A. Caudill of Cornell University in
Ithaca (NY), a higher intake of choline than
FOOD VITAMIN J normally recommended in pregnancy could
improve the ability of the unborn child to
SOY 190.6 respond to stress, as the Choline keeps levels
MUSTARD SEEDS 122.7 low of Cortisol, usually associated with
SUN-DRIED TOMATOES 104.6 increased stress (source: FASEB Journal).
CORIANDER DRY LEAVES 97.1
DRIED PARSLEY 97.1
LENTILS 96.4
CHICKPEAS 95.2
CANNELLINI BEANS 87.4
DRIED PEPPERS 84.3
DEHYDRATED CARROTS 72.1
PISTACHIOS 71.4
QUINOA 70.2
AMARANTH 69.8
DEHYDRATED GARLIC 67.5
PUMPKIN SEED 63
Oversees SPINACH 61
to the formation DRIED PINE NUTS 55.8
of phospholipids. ROASTED PEANUTS 55.3
Regulate ALMOND 52.1
the functioning TURMERIC 49.2
of the liver and HAZELNUTS 45.6
the immune
CAULIFLOWER 44.3
system.
DRIED MARJORAM 43.6
FRESH SAGE 43.6milc news 32 Ask the expert
Calisthenics:
fitness, for body and mind
Let’s talk with Alessandro Antonietti
Ca-li-sthe-nics: this is not a typo or a mistake, it is the name of a new fitness discipline. But
if every day gyms and fitness centers churn out new courses, specific dances and
workouts, from the simplest to the most complex, few disciplines have been able to
quickly conquer massive sections of the public till the point of giving birth to gyms
dedicated exclusively to them. Instead, it is the case of Calisthenics, who found a home in
the Alessandro Antonietti gym, the "Calisthenics Torino" in Turin. Why so?
2 What is his story and how does it arrive in Italy?
Well, actually this training technique that seems to be
"in the latest fashion" in the fitness world, has its origins
in Ancient Greece. It has elements of artistic gymnastics and in
Italy it has spread thanks to the work of Burningate
(burningate.com) which in recent years has managed to put
the spotlight on this discipline by organizing competitions,
courses and events.
3 Why is it so appreciated? I believe that working
freely has a very different kind of involvement than a
traditional gym. In addition to the aspect of physical
change, in fact, it is possible to experience an athletic
improvement at 360° and this translates into fun and passion
in those who practice it.
4 Is a "weightless" gym perhaps "lighter" than the
others? Absolutely not, using the levers of our body it is
possible to reach very high intensity of efforts. Then,
however, I do not hide the fact that for some basic exercises
such as the tractions, when the weight of the body becomes
insufficient, we go to ballast with additional weights.
5 Do you have any numbers that illustrate how
much Calisthenics is practiced in Italy? I think it's
impossible to give you an exact number at the moment.
1 Alessandro, what does Calisthenics means? Il The
term originates from two Greek words: "kalòs" which
means beautiful and "sthénos" which means strength.
These two words in fact explain very well two of the most
Many people practice this sport at home, others at the park,
and we are witnessing a steady increase in the presence of
courses dedicated to Calisthenics in all gyms.
important aspects that characterize this discipline, the beauty
of the gesture therefore the care for the technique and the
strength that can progressively be gained by learning the
various exercises called skills.
6 But the Calisthenics... Is it funny? Yes, Calisthenics
is a lot of fun and this is perhaps what makes it more
effective. Those who approach tend to see the first
results very quickly and this creates a healthy dependency.milc news 33 Ask the expert
12 We come to your gym: why open Calisthenics
Torino? With Calisthenics Torino we have
managed to bring many people closer to this
discipline. Many people did not know Calisthenics and now
they are passionate. If I can be honest, one thing that has
brought them closer is the "boredom" of the traditional gym. In
our classes, in fact, there is no separation by levels because
each exercise is adapted to everyone and the training is
7 Above all... Is it as tiring as it seems? Let's say that
many people think that the Calisthenics is too difficult
simply because on YouTube they see national or world
champions doing "absurd" things. But it's a bit like watching the
shared. In this way we improve and become a community and
have fun.
downhill world championships and thinking that skiing is not
for everyone. In reality, every gesture can be adapted to any
level and to any starting point. Obviously to improve you have
to work hard but the effort must be progressive and
13 Who attends Calisthenics Turin? I guess men
predominate... Unfortunately the percentage is
still in favor of men, we are at a male/female ratio of
70/30. But this is also an aspect we are working on. The type
personalized. of training is very suitable for a female physique and aesthetic
improvements are also greatly appreciated by the girls who
practice it.
14 Is there any gym membership that uses
corporate welfare service packages? Yes, some
enlightened companies have realized that in the
staff trained or fit people means having people who are better
off and therefore work better.
15 In summary, 3 adjectives to define
Calisthenics. Effective (because its effects are
appreciable right away), engaging (because new
physical potentials are experienced), for everyone (every free-
body exercise can be adapted in infinite variations).
8 What is the difference between Calisthenics,
street workout and functional training? Marking
the defined boundaries between these disciplines is
16 Try to convince me to join a 100% Calisthenics
gym. Why, haven't I already succeeded?
practically impossible but in general the Calisthenics is more
oriented towards obtaining characteristic technical
movements while the street workout and functional training
propose a series of exercises for general conditioning.
9 Are there sports associations? I mean, are there
competitions or organizations that are making the
"movement" grow? Well at the moment the point of
reference in Italy is Burningate, which as I was telling you, was
the sports company that contributed most to the
dissemination of this sport in Italy.
10 Can I practice Calisthenics even at home? Of
course, and with the help of the internet today it is
really easy indeed there are thousands of channels
dedicated to this discipline. My partner Claudio Negro together
with Umberto Miletto in Italy were the first to have a YouTube Alessandro Antonietti
channel dedicated to Calisthenics. The possibility of practicing Coach and Co-founder Calisthenics Torino
it anywhere even at home I think is the aspect that has Calisthenicstorino.it
contributed most to its spread.
11
Calisthenics Turin
Is Calisthenics only for people who are already
Corso Principe Oddone 68, Turin
physically prepared or can you start from
info@cali-to.com
scratch? Absolutely for everyone at any level.
011 194 769 69
Often it happens that at the gym some people introduce
themselves saying:milc news 34 Wellness news
Milan, the first visits
to the Nutrition & Health Desk,
that's how it went
SERVICE
NUTRITION
& HEALTH
NUTRITION CONTROL | FOOD REGIME | WELLBEING
The new periodic Corporate Welfare service
launched by the Milc Foundation opened its doors
on November 4, 2019 and allowed the
Cooperativa Sana and the Cooperativa La
Pianura to undergo personalized dietary
counseling about forty employees of the RSA
Saccardo and RSA Santa Giulia and Chiara di
Lambrate.
CUSTOMIZED ALLERGY/INTOLLERANCE
NUTRITIONAL PATHS AND CELIAC DISEASE
FOOD DISORDERS FOOD EDUCATION
BARIATRIC SURGERY PSYCHOLOGY AND NUTRITIONmilc news 35 Wellness news
The 3 dieticians who took turns driving the counter found THE HISTORICAL TREND 1901-2015: FROM
interest, curiosity and real need from the people visited: the UNDERNUTRITION TO OVERWEIGHT
service offers on the one hand specialized dietary advice in the
field of problems related to bad food practices, on the other In the first decade of the twentieth century, about 15 kilos
wants to provide advice and recommendations to all those who of meat and 200 kilos of bread and pasta per person were
have always wanted to ask questions to a dietician but have consumed in a year; between the 1960's and 1990's,
never had the opportunity (if only for the price of the visit: the meat consumption tripled. In terms of health, we went
first visits are free, the service can continue for a fee at a very from undernourishment of a third of the population in the
low cost of 35 euros per visit). The ultimate goal? Employee 1930's to overweight, which today affects almost 60% of
health, personal well-being, and why not, greater productivity Italians, with 21% of obese, worrying data especially in
in the workplace. relation to childhood obesity. (Source: Italiani.Coop)
BOOK NOW YOU FREE VISIT!
Ask your Employer about the chance of being enrolled in such a health programme
For more information: direzione@milcfoundation.org
www.milcfoundation.commilc news 36 Pocket Medical Encyclopedia
Foot Reflexology
Nothing to do with concentration and meditation techniques... Reflexology is an
alternative medical practice that consists in stimulating, through a particular massage or
manipulation, of areas of the body called reflex points. Reflexologists see man as a tree:
the roots correspond to the feet; the trunk to the spine; the leaves to the face.
F.I.R.P.
In Italy, since 1987, F.I.R.P. has existed: the Italian Plantar
Reflexology Federation. It has as its objective the promotion,
study, diffusion and development of reflexology.milc news 37 Pocket Medical Encyclopedia
Foot Reflexology The foot map
When it comes to reflexology, the association with foot The theory that the parts of the foot correspond to specific
reflexology is immediate: the stimulated pressure points organs of the body was developed by the American
are those of the foot and hand plantar. Both in the hands and physician William Fitzgerald in 1913. Fitzgerald divided the
in the feet, points are pressed which correspond to precise human body into 10 vertical and 3 horizontal zones and
organs and body districts. Although science has not yet found in the two feet joined corresponding reflex points: the
expressed itself definitively on the therapeutic purposes of lungs, kidneys and spine are positioned half on one foot and
pressure and foot massage, reflexology boasts a 6,000- half on the other, while all the right organs are placed on the
year-old history, and a recent history of thousands of people right foot and the left ones on the left foot. The head, on the
who swear to benefit from it. other hand, is reflected on the fingertips.
Scientific basis? What can be treated with reflexology?
Although there are no studies able to demonstrate the Ÿ asthma, respiratory problems
scientific value of this holistic technique, foot reflexology Ÿ ears pain
bases its techniques on the principles of blood circulation, Ÿ back pain
on the lymphatic system, on the electrical response, on the Ÿ chronic pain
hormonal response, and on the nervous response to Ÿ tonsillitis
stimulation. Ÿ eczema
Ÿ constipation
The reflexologist specialist can be: Ÿ colon irritable syndrome
Ÿ homeopath; Ÿ poor digestion
Ÿ physiotherapist; Ÿ trauma, bruises
Ÿ podiatrist; Ÿ anxiety
Ÿ osteopath; Ÿ irritability mood swings
Ÿ phytotherapist; Ÿ stress
Ÿ naturopath; Ÿ insomnia
Ÿ massophysiotherapist.
HEAD
FRONTAL SINUSES
EYES
EARS
SHOULDER
LUNGS/BRONCHUS
HEAD
HEART/CIRCULATION
SLEEN
DUODENUM / PANCREAS
KIDNEY / ADRENAL
STOMACH
COLON
DUODENUM
COLON, DESCENDING
INTESTINE
SCIATIC NERVE
KNEE
BLADDER
OVARIES / TESTICLESnews
Know more, live better
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Do you have advises, suggestions, topics you
would like to be seen in the next issues?
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