newsKnow 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.

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06 - False food myths: Some Examples

08 - The "correct" shopping list: how to 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!

This Month

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

34 - Milan, the first visits to the Nutrition & Health Desk, that's how it went

36 - Foot Reflexology

SERVICE

NUTRITION & HEALTH

N U T R I T I O N C O N T R O L | F O O D R E G I M E | W E L L B E I N G

4milc news Editorial

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.

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The Editorial Staff

2020, do we make a "wellness plan"?

Editorial

6

False food myths:

Some Examples 5

milc news

Is drinking fruit juice the same as eating fresh fruit?We answer immediately: unfortunately not. First of all, the juices, besides containing the quantity of sugar possessed in the fruit of which they are made, usually contain also added sugars which therefore increase the calorific value of the drink and which do not satisfy us; this is because the high levels of sugar present raise insulin levels in the blood quickly and therefore make us feel the sense of hunger after we have

tasted our drink. Moreover, being prepared often enriched also with dyes and additives, they clearly do not possess the same quantities of vitamins, minerals and fiber contained instead in a fresh fruit just peeled. It is therefore preferable to lose a little more time to peel a nice fresh fruit which, in addition to guaranteeing a better supply of vitamins, mineral salts and fiber and a correct intake of sugars, satisfies us even more than a fruit juice on the fly.

Milc News's journey continues into the world of false food myths. This month we talk about juices and milk.

by Arianna Dalla Pietà

Nutrition

Some useful fruit juices for their benefits:1. Pomegranate juice Antioxidant, vitamins E and C, reduces wrinkles, protects

from sun damage, anti-inflammatory, reduces breast cancer risk.

2. Blueberry juice Antioxidant, reduces Alzheimer's disease and other

mental disorders, decreases blood pressure.3. Grapefruit juice Contrasts water retention, increases metabolism,

strengthening the immune system, weight management, blood sugar control.

4. Cranberry juice Antioxidants, vitamin C, powerful anti-inflammatory

properties, preventing kidney stones, caries and urinary tract infections.

5. Orange juice Vitamin C, immune system, fights free radicals.6. Beetroot juice Detoxifying7. Watermelon Juice Moisturizing, antioxidant, anti-cancer, anti-inflammatory,

anti-fatigue.

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Does milk hurt?The rumor circulates that milk is harmful to our body, in particular that it makes us put on weight or increases cholesterol levels or that it predisposes us to certain types of cancer. But fortunately, even cow's milk is the victim of a great "hoax" (excuse the pun, editor's note), to be unmasked! There is no scientific evidence to show that milk intake has harmful effects on health. Milk, in fact, together with its derivatives, besides being just a good source of hydration (it contains a lot of water), also contains animal proteins of high biological quality; these proteins make its main micronutrient, the calcium, very bioavailable, which is essential for the correct development and maintenance of bones and teeth. It also contains important vitamins such as A and D and short chain fatty acids, which are essential for maintaining the intestinal bacterial flora: these fatty acids would protect the body from the onset of diseases that lead to an imbalance in the intestine, such as the type 2 diabetes, obesity and some types of cancer. It is therefore advisable to take about a large glass of milk a day (250 ml/day) to take advantage of all its excellent qualities in the right doses!

Some curiosity about milk...Ÿ On the 1st June of each year the World Milc Day is celebratedŸ Cow's milk contains only 4% fatŸ 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!

Nutrition

8

The "correct" shopping list: how to fill the shopping cart using the head

milc news

by Sara Mecca

A pocket guide: part 1

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?

Nutrition

FUN FACT:the first supermarket in historyIt is in the USA, in 1920, that the birth of the first supermarket in history can be traced: it was the Piggly Wiggly, a combination of groceries that can be considered the ancestor of modern supermarkets.

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 modelAs 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 suggestionThe 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 missingThe 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: legumesA 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 protein source almost equal to meat in a less easily digestible form but without the amount of saturated fatty acids and cholesterol. Legumes are a super versatile and very practical food: the much loved pasta and beans of the last century is actually a balanced dish suitable for those in a hurry. 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.

9milc news Nutrition

10

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.

Running in the cold?Why not?

milc news Get exercise

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Research from the United States UniversityA group of researchers from the University of Virginia analyzed the habits of a sample of 1,995 adults under the age of 50, taking as a reference the three-year period 2001-2004 and the scientific instrument NHANES (acronym for National Health and Nutrition Survey). The aim of the study, subsequently published in the prestigious European Journal of Preventive Cardiology, was to demonstrate the correlation between higher vitamin D levels and better cardiorespiratory fitness.

Higher vitamin D levels improve cardiorespiratory capacityAt the end of the experiment, American scholars from the University of Virginia determined that people with a higher vitamin D have four times the cardiorespiratory capacity than those with lower levels of vitamin D in the blood. In addition, the 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.

Why run in cold weatherRunning in the cold is good because it helps burn calories, as well as increasing the level of valuable vitamin D in the blood. Women who want to lose weight have the option of combining winter exercise with an intelligent diet. A Dutch study has shown that training at low temperatures promotes the activation of the metabolism. Finally, why run in the cold when we have a treadmill waiting for us in the heat? Because so after the training we can afford a good hot chocolate!

Do not overdo physical activityAccording to American research, it is important to stress that physical activity should not be exceeded. In fact, there is the risk of exponentially increasing the level of vitamin D, thus creating the basis for an extra accumulation of calcium, the consequences of which are weakness, vomiting and nausea. Another practice to avoid is to overuse supplements.

Get exercise

12

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 u s e f u l a n d v i t a l t e c h n i q u e s i n 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.

Ever thought of Sports

Survival?

milc news Get exercise

How sports survival is bornDifferent 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 SurvivalSports survival serves to reactivate abilities but also dozing habits thanks to the comforts developed over the years by man. It serves to solve complex situations and achieve the goal 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 activitiesŸ 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

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In 1987 C.O.N.I. added survival among the activities that involve combined

The first race, in fact, was organized in 1983 at the Abruzzo National Park.

Get exercise

14

The drink for old

age? Tea

milc news

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.

Stay young

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Drinking tea prevents cognitive declineGood news for tea lovers. Habitual consumption of this drink could defend the brain from aging-related cognitive decline. 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 Cambridge, was published in the journal of molecular biology Aging. It is not the first time that scientists have studied the benefits of tea on the brain: an association between daily tea consumption and a reduction in the risk of senile dementia emerged from a previous study by the same author.

Scientists discover the effect of tea on brain networksThe researchers analyzed the brains of 36 people over the age of 60, collecting data on their health, lifestyle and psychological well-being. The study was conducted from 2015 to 2018 with t h e h e l p o f m a g n e t i c r e s o n a n c e i m a g i n g a n d neuropsychological tests. After examining the patients' cognitive performance and the results of magnetic resonances, the team found that those who had consumed green tea, oolong tea or black tea at least four times a week for a period of at least 25 years showed a more efficient interconnection between brain areas.

Drinking tea every day keeps the brain young

Brain connections such as road trafficIn essence, regular tea drinkers have a younger brain age than those who do not consume this drink and have better cognitive functions thanks to the more orderly connectivity between the areas of the brain. To explain the benefits of tea on the brain, Dr. Feng Lei used the analogy of road traffic, comparing brain areas to destinations and the connections between them to roads. When the road network is better organized, vehicles circulate more efficiently and consume less resources. Similarly, when the "pathways" that connect the various regions of the brain are more structured, information is processed more efficiently.Whether it's a moment of relaxation on a cold winter afternoon, a detox remedy or a coffee substitute to start the day with a boost of energy, drinking a cup of tea a day can be the right choice to rejuvenate the brain.

FUN FACT: the different types of teaIt is not true that different types of tea come from different plants. They all come from Camellia sinensis.

Stay young

16

Tips for

good digestion

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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?

Stay young

Digestion starts before mealsYou 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 mealThe most common mistake is to believe that digestion starts in the stomach and runs out in the intestine. Well, know that there is nothing more wrong with such a concept of the digestive process. Digestion, in fact, starts first of all from the mouth, and then continues towards the stomach and the other organs assigned to carry out the process. It is precisely in the mouth that the food is minced and transformed into a more digestible mush. In addition to the role played by the teeth, saliva is essential, which contains a substance, the so-called ptialina, which allows the individual bites to be mixed together. Another fundamental tip concerns the size of the bites: it is better to insert small quantities of food in the mouth, so as to allow the teeth to work more effectively. Still on the subject of digestion "during" meals, take care not to drink too much water during lunch or dinner: water only lengthens the duration of digestion, which is why it is good to drink the classic eight glasses of day outside meals.

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After meal adviceFinally, 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.

ABOUT STOMACH: did you know that….1. With a normal meal, digestion takes 20 minutes to 2

hours. This time doubles if the meal is high in fat and fried.

2. The acid found in the stomach would be able to dissolve a coin.

3. The internal surface of the small intestine, if stretched, would cover an entire tennis court.

4. A meal rich in carbohydrates (such as pasta, rice and bread) increases the level of serotonin in the brain, a substance that induces a feeling of well-being and sleepiness.

5. The bacteria present in our digestive tract are so small that, to be able to grasp their shape, we would have to enlarge the tip of a needle 3,000 times.

6. Microorganisms residing in the intestine are 10 times more numerous than the cells of the entire human 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.

Stay young

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Being optimisticextends 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.

Psychology

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Optimism underlying longevityA 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 into consideration by the study) managed to live longer are those people who, mostly women, showed greater optimism at the beginning of the study.

Are you happy? You will live longerHere, then, the result you've been waiting for: those who live happier and more optimistic towards the future live longer. In the light of the study, therefore, researchers and psychologists affirm that the factors mentioned above play a fundamental role from the point of view of life expectancy, but mental well-being, in any case, should not be underestimated in any way.Better to surround yourself right away with people who can make your life better!

Quick tips to regain optimism:

During the day find a positive event and focus on this. Can't you find it? Extend your search per week, per

month...

Reflect on your strengths.

Set new goals, few but achievable.

Analyze every negative situation and study it to avoid it, to take advice for the future. It is a winning way to

overcome adversity.

Mindfulness: relax, and think about the present. Anxiety is not only negative, but also useless.

ZOOM: optimism, this medicineSeveral studies have shown a strong link between optimism and better weight control, optimal blood sugar levels and a lower risk of heart problems.

Psychology

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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.

Psychology

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Psychologists at work: discovering the beneficial effects of natureTo 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 reached by carrying out a series of separate studies which, each in its own way, allowed specialists to look at nature in a new way.

The 2017 study of the Happy TeamParticularly interesting, by way of example, was a study dated 2017, always conducted by the team of psychologists, which considered just under 400 university students. Students were asked to immerse themselves in three different contexts in 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 contained within them objects constructed by man. Each student was asked to attempt to describe the feelings and emotions experienced within each individual context. The result? Try to guess. According to the study, it was nature that brought out the best sensations of psychophysical well-being to the various students examined. Students who, in describing the surrounding e lements p laced around natura l environments, showed a better tendency to social sharing, as well as a more general sense of well-being.

THE BIO OFFICE... Some examples

In Seattle, at the headquarters of Amazon, one of the companies with the highest turnover in the world, is "The Spheres": a tropical garden with 40,000 species of plants, inside three glass and steel spheres. It also contains a river and a waterfall. A Douglas fir, inside which there is a meeting room and tree houses for employees, was Microsoft's choice. On the roof of the Facebook campus there is an open-air park.

The conclusions of the studyThe research of the University of British Columbia, therefore, has perfectly demonstrated how nature is actually able to improve ourselves. Besides all this, the studies of the university's psychologists have focused on the ability of human beings to appreciate with some importance the green present in urban contexts.Even a plant placed inside a building, in fact, would be able to improve our mood, especially if you work hard at curing it and taking care of it!

Psychology

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.

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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.

Image of the month

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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.

Image of the month

24

Sleep, what is true and what is false

milc news

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.

Trends

The ideal hours of sleepOn 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 sleepsThere 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 well, while they exceed the limit when we don't get enough rest. Having a high adenosine leads to falling asleep as soon as you lie on the sofa, for example.

The habit of sleeping littleAnother popular belief about sleep is that you can get used to sleeping little. Again this is a false myth. Quality sleep consists of four phases: the first (short-lived) involves falling asleep, that is, detachment from our surroundings; this is followed by a longer one, which precedes the so-called REM phase, followed in turn by deep sleep (fourth and last phase).

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FUN FACT: remembering dreamsWe 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.

FOR SLEEP ISSUES AND NOT ONLY: melatoninMelatonin is a hormone that is produced by the human body (from a brain gland, the pineal gland or epiphysis), and regulates the body's circadian rhythms, that is, sleep-wake cycles. When the light falls and it becomes dark, its release is stimulated.In addition to functioning as a sleep regulator, several studies have revealed for several years that melatonin is able to rejuvenate, making people who take it (or secrete it in large quantities) more vital, with a younger appearance and even characterized from a greater sexual vigor. Furthermore, the regulation of the sleep-wake rhythm stimulates the response of the immune system, increasing its defenses and also protecting the nervous system.

Trends

26

Food-trend 2020:what changes in the shopping cart

milc news

2020 will be a year dedicated to organic food and thrift. But that's not all.

Trends

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Practical adviceHere 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!

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 flours3. Foods from West Africa (ex. peanuts, ginger, tamarind)4. Snacks from the fridge5. Plant-based products alternative to soy6. Alternative butter (nuts, seeds, tahini, watermelon seeds,

almond, pumpkin)7. New children's menu8. Alternative sugars (fruit syrups, molasses and glazes)9. Proteins mixed with meat and vegetables10. "Zero proof" drinks (non-alcoholic, with distillation

methods typically reserved for alcohol.

Trends

28

Rediscover nutmeg

milc news

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.

Wellness product

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Nutmeg: a concentrate of multivitamin and mineral salts Native to the Molucca Islands, nutmeg is the woody seed obtained from the fruits of Myristica Fragrans, an evergreen tree grown mainly in Indonesia. In order not to alter its organoleptic properties it is always advisable to grate this spice at the time of use, given that the substances that compose it are extremely volatile and tend to disperse in the air. Why does nutmeg do so well? The answer lies in the high concentration of minerals (iron, potassium, zinc, copper, calcium, manganese, magnesium, phosphorus and selenium), vitamins A, B and C, beta-carotene and flavonoids.

Nutmeg prevents Alzheimer's diseaseDue to the presence of elemicin and myristicin with a stimulating action on the central nervous system, nutmeg is u s e d a s a c o a d j u v a n t i n t h e p r e v e n t i o n o f s o m e neurovegetative disorders, such as Alzheimer's disease.

CURIOSITY: ancient alternative uses of nutmegKnown since ancient times for its numerous therapeutic properties, nutmeg was considered the "drug of the poor" because, if taken at high doses, it had hallucinogenic effects similar to those of amphetamines. In the nineteenth century it was recommended as a powerful aphrodisiac and, in powder form, it was used to massage the neck before a loving relationship.

The many other properties of nutmegAccording to some scientific researches this spice has the following beneficial properties:

Ÿ Relieve stress.Ÿ It performs a sedative action and induces sleep.Ÿ Eugenol, an active ingredient contained in it, has a

remarkable antibacterial power and is also used to fight halitosis.

Ÿ Its essential oil, alone or mixed with that of almonds, is recommended to soothe joint and muscle pain and to improve the functional state of the osteo-articular apparatus, even during training for athletes.

Ÿ A pinch of nutmeg in a cup of warm water facilitates digestion and reduces stomach pains, also helping to combat abdominal bloating.

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 nutmegDespite its beneficial properties, nutmeg also has numerous contraindications, given that, if taken at doses higher than 6/8 grams, it can cause nervous excitation, fever, nausea and vomiting. As always, take in moderation and seek advice from your doctor, who knows us at 360 degrees.

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30

Perhaps you didn't know the

Choline and its benefits

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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.

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Properties of CholineThe Choline, present in some foods, such as egg yolk, wheat germ, brewer's yeast, offal and soybeans, is a compound with antioxidant and protective activity both on the nervous system and on the cardio apparatus vascular. It acts as a precursor of acetylcholine, a neuromediator whose deficiency appears to be linked to the onset of disorders such as senile dementia and Alzheimer's disease. This substance carries out a further control on the nervous system since it participates in the synthesis of sphingomyelin, a component of the nerve cells which, in its deficiency, fail to perform their tasks properly. Thanks to its chemical structure, Choline is similar to that of vitamins and for this reason it is also called Vitamin J.

Benefits of CholineThe main advantage offered by Choline intake is an effective protective action at the level of liver cells, especially after prolonged therapy with toxic drugs for the liver.Since the liver is precisely the organ responsible for eliminating harmful substances, following their accumulation it tends to not work well. According to the most recent guidelines, Choline taken with adequate doses during pregnancy helps to improve 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.

Choline is good, but in controlled doses!Usually present in food supplements, Choline must be taken without exceeding a daily dose of between 300 and 1200 milligrams per day. At higher dosages it is possible that adverse effects such as nausea, vomiting, lowering of blood pressure and neurological disorders may occur. In the event of an overdose, an unpleasant fishy odor emanating from urine and sweat will act to indicate that you are doing something wrong... Finally, although it is a substance usually well tolerated, Choline must be used by healthy subjects since interactions with drug therapies could occur, especially with methotrexate.

Although Choline is considered to be the remedy of the future for all situations in which there is a need to support the functionality of the organism in a natural way and without chemical interventions, whether you buy it at the pharmacy or online, always ask first an opinion to the your doctor.

Choline is considered by many to be the remedy of the future

RESEARCH: less stressed children if the mother takes CholineAccording to a recent research conducted by Prof. Marie A. Caudill of Cornell University in Ithaca (NY), a higher intake of choline than normally recommended in pregnancy could improve the ability of the unborn child to respond to stress, as the Choline keeps levels low of Cortisol, usually associated with increased stress (source: FASEB Journal).

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VITAMIN J IN THE VEGETABLESBrief reminder to know which vegetables are, in decreasing order, rich in quantity of Vitamin J (Choline) expressed in milligrams, consumed in 100 grams of food.

FOOD VITAMIN J

SOY 190.6MUSTARD SEEDS 122.7SUN-DRIED TOMATOES 104.6CORIANDER DRY LEAVES 97.1DRIED PARSLEY 97.1LENTILS 96.4CHICKPEAS 95.2CANNELLINI BEANS 87.4DRIED PEPPERS 84.3DEHYDRATED CARROTS 72.1PISTACHIOS 71.4QUINOA 70.2AMARANTH 69.8DEHYDRATED GARLIC 67.5PUMPKIN SEED 63SPINACH 61DRIED PINE NUTS 55.8ROASTED PEANUTS 55.3ALMOND 52.1TURMERIC 49.2HAZELNUTS 45.6CAULIFLOWER 44.3DRIED MARJORAM 43.6FRESH SAGE 43.6

Overseesto the formation

of phospholipids. Regulate

the functioning of the liver and

the immune system.

32milc news

Calisthenics: fitness, for body and mindLet’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?

Alessandro, what does Calisthenics means? Il The 1term 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 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.

What is his story and how does it arrive in Italy? 2Well, 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.

Why is it so appreciated? I believe that working 3freely 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.

Is a "weightless" gym perhaps "lighter" than the 4others? 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.

Do you have any numbers that illustrate how 5much Calisthenics is practiced in Italy? I think it's impossible to give you an exact number at the moment.

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.

But the Calisthenics... Is it funny? Yes, Calisthenics 6is 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.

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What is the difference between Calisthenics, 8street workout and functional training? Marking the defined boundaries between these disciplines is

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.

Above all... Is it as tiring as it seems? Let's say that 7many 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 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 personalized.

Are there sports associations? I mean, are there 9competitions 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 contr ibuted most to the dissemination of this sport in Italy.

Can I practice Calisthenics even at home? Of 0course, 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 channel dedicated to Calisthenics. The possibility of practicing it anywhere even at home I think is the aspect that has contributed most to its spread.

1

Is Calisthenics only for people who are already 1physically prepared or can you start from scratch? Absolutely for everyone at any level.

Often it happens that at the gym some people introduce themselves saying: <I train a little with the weights and then I come to make Calisthenics. This makes no sense because to train a gesture you have to perform that gesture at any level. To learn how to make a vertical you need to do the vertical.

1

We come to your gym: why open Calisthenics 2Torino? 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 shared. In this way we improve and become a community and have fun.

1

Who attends Calisthenics Turin? I guess men 3predominate... 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 of training is very suitable for a female physique and aesthetic improvements are also greatly appreciated by the girls who practice it.

1

Is there any gym membership that uses 4corporate 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.

1I n s u m m a r y , 3 a d j e c t i v e s t o d e fi n e 5Calisthenics. 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).

1Try to convince me to join a 100% Calisthenics 6gym. Why, haven't I already succeeded?1

Alessandro AntoniettiCoach and Co-founder Calisthenics TorinoCalisthenicstorino.it

Calisthenics TurinCorso Principe Oddone 68, Turininfo@cali-to.com011 194 769 69

C.so Allamano, 15 - Grugliasco (TO)info@cali-to.com345 25 40 237

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34milc news

Milan, the first visits to the Nutrition & Health Desk,

that's how it went

The new periodic Corporate Welfare service launched by the Milc Foundation opened its doors on November 4, 2019 and al lowed 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.

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SERVICE

NUTRITION & HEALTH

N U T R I T I O N C O N T R O L | F O O D R E G I M E | W E L L B E I N G

CUSTOMIZEDNUTRITIONAL PATHS

ALLERGY/INTOLLERANCEAND CELIAC DISEASE

FOOD DISORDERS FOOD EDUCATION

BARIATRIC SURGERY PSYCHOLOGY AND NUTRITION

35milc news

The 3 dieticians who took turns driving the counter found interest, curiosity and real need from the people visited: the service offers on the one hand specialized dietary advice in the field of problems related to bad food practices, on the other wants to provide advice and recommendations to all those who have always wanted to ask questions to a dietician but have never had the opportunity (if only for the price of the visit: the first visits are free, the service can continue for a fee at a very low cost of 35 euros per visit). The ultimate goal? Employee health, personal well-being, and why not, greater productivity in the workplace.

THE HISTORICAL TREND 1901-2015: FROM UNDERNUTRITION TO OVERWEIGHT

In the first decade of the twentieth century, about 15 kilos of meat and 200 kilos of bread and pasta per person were consumed in a year; between the 1960's and 1990's, meat consumption tripled. In terms of health, we went from undernourishment of a third of the population in the 1930's to overweight, which today affects almost 60% of Italians, with 21% of obese, worrying data especially in relation to childhood obesity. (Source: Italiani.Coop)

BOOK NOW YOU FREE VISIT!

www.milcfoundation.com

Ask your Employer about the chance of being enrolled in such a health programme

For more information: direzione@milcfoundation.org

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36

Foot Reflexology

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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.

Pocket Medical Encyclopedia

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Foot Reflexology When it comes to reflexology, the association with foot reflexology is immediate: the stimulated pressure points are those of the foot and hand plantar. Both in the hands and in the feet, points are pressed which correspond to precise organs and body districts. Although science has not yet expressed itself definitively on the therapeutic purposes of pressure and foot massage, reflexology boasts a 6,000-year-old history, and a recent history of thousands of people who swear to benefit from it.

Scientific basis?Although there are no studies able to demonstrate the scientific value of this holistic technique, foot reflexology bases its techniques on the principles of blood circulation, on the lymphatic system, on the electrical response, on the hormonal response, and on the nervous response to stimulation.

The reflexologist specialist can be:Ÿ homeopath;Ÿ physiotherapist;Ÿ podiatrist;Ÿ osteopath;Ÿ phytotherapist;Ÿ naturopath;Ÿ massophysiotherapist.

The foot mapThe theory that the parts of the foot correspond to specific organs of the body was developed by the American physician William Fitzgerald in 1913. Fitzgerald divided the human body into 10 vertical and 3 horizontal zones and found in the two feet joined corresponding reflex points: the lungs, kidneys and spine are positioned half on one foot and half on the other, while all the right organs are placed on the right foot and the left ones on the left foot. The head, on the other hand, is reflected on the fingertips.

What can be treated with reflexology?Ÿ asthma, respiratory problemsŸ ears painŸ back painŸ chronic painŸ tonsillitisŸ eczemaŸ constipationŸ colon irritable syndromeŸ poor digestionŸ trauma, bruisesŸ anxietyŸ irritability mood swingsŸ stressŸ insomnia

Pocket Medical Encyclopedia

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 / TESTICLES

news

Do you have any questions? Do you have advises, suggestions, topics you

would like to be seen in the next issues?To get in touch with our Editorial Staff you can write to:

redazione@milcfoundation.org

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