a mix of beans, lentils, spelt, and rosemary. I LOVE IT! And then I never go without dried fruit! So, can we spend these holidays peacefully, even at the table, and indulge in loads of dried fruit? I come from the South, and where I live at Christmas, we have "o' spassatiemp' e' Natale," or Christmas pastime, in which dried fruit is seen somewhat as a passive diet. As much as I love traditions, I don't think it's something we should do every day. The Christmas holidays last several days, and dried fruit is a food rich in lipids, albeit unsaturated ones, but they are also high in calories, so it's necessary to pay attention to the quantity and frequency of consumption. So yes to dried fruit at the table, but sparingly! This time of year, our worst enemy is the scale. But we're wrong. Is it true that weight isn't important? Can you explain why? Weight doesn't take into account a whole host of factors, such as body composition. Doesn't it define a person's health? SNI. Weight is often linked to height through the calculation of BMI (Body Mass Index). Since its invention, BMI has gradually become a diagnostic tool for assessing a person's weight and its position compared to the "normal weight" range, which is statistically associated with a lower risk of developing metabolic diseases (and more). What does BMI take into account? Weight and height. What doesn't it take into account? Everything else. And why shouldn't weight be the center of our attention? BECAUSE THERE ARE THOUSANDS OF FACTORS THAT INFLUENCE IT, ESPECIALLY GENETICS. Weight isn't the result of an exact equation;
it doesn't depend solely on how much you eat and how much you consume. We know that health is also taken care of at the table, and in fact, in 2010, UNESCO included the Mediterranean diet among the Intangible Cultural Heritage of Humanity. Along with legumes, dried fruit constitutes the preferred source of protein in the Mediterranean food pyramid. Furthermore, a study on the association between adherence to the Mediterranean diet in middle-aged women and the risk of developing Parkinson's disease in later life showed that those who did not follow this "lifestyle" had double the risk of developing the disease. But what do you need to do to follow the Mediterranean diet? Just follow the recommendations of the Food Pyramid, inspired by the Mediterranean Diet! Here it is:
Your approach with patients is very empathetic and friendly. But is it necessary to give patients rules?
More than rules, they're guidelines. My approach is primarily based on education, not on diet. One of the fundamental aspects of any diet is the spontaneity in following it, with the awareness that there will be ups and downs.
What are the fundamental ones to follow? Can you give us a precise list?
Are there any "tricks" you recommend?
Our body sends us precise physiological signals of hunger and satiety, which tell us when and how much to eat. Sometimes it's difficult to listen to them because we're overwhelmed by emotions or repressed food cravings, which can lead us to overindulge in certain foods considered "forbidden," and sometimes even far exceed our actual sense of satiety. Learning to listen to these signals is essential to establishing a peaceful relationship with food.
Generally speaking, it's advisable to find your own eating routine so that your body gets used to a "biological clock." Snacking is also very helpful to keep blood glucose levels steady and avoid being STARVING until the next meal.
What if you cheat?
The word "cheat" is so ugly. I don't like it and never use it.
Conviviality is part of a HEALTHY lifestyle because health isn't just physical, it's psychological and social as well.
It's not a cheat, it's a meal out, a birthday, a dinner with friends.
A special moment ☺️
In our case, dried fruit with family for Christmas!
Sources and insights:
Yin W, Löf M, Pedersen NL, Sandin S, Fang F. Mediterranean Dietary Pattern at Middle Age and Risk of Parkinson's Disease: A Swedish Cohort Study. Movement Disord. 2020 Oct 20. doi: 10.1002/mds.28314. Epub ahead of print. PMID: 33078857.
http://www.nutrition-foundation.it/notizie/dieta-mediterranea-e-malattia-di-parkinson–uno-studio-di-coorte-conferma-il-ruolo-neuroprotettivo-del-modello-mediterraneo.aspx
