“AT LONGEVITY’S TABLE” – BASED ON THE BOOK BY PROFESSOR LONGO

A JOURNEY IN SEARCH OF THE SECRETS TO LONGEVITY AT THE TABLES OF CENTENARIANS IN ITALY’S LONGEST LIVING REGIONS

MORE THAN 200 RECIPES FOR FOLLOWING THE LONGEVITY DIET EVERY DAY

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  • Traditional recipes from all regions of Italy, selected according to the principles of the Longevity Diet
  • Healthy cuisine using local ingredients
  • All the latest scientific findings on the longevity and fasting-mimicking diets
  • A journey through the longest-living regions of Italy to discover the diet and lifestyle of their centenarians.

With his bestseller The Longevity Diet, Valter Longo showed us how food is an indispensable ally for a long and healthy life, and that it really is possible to reduce the risk of range of age-related diseases, by combining a good normal diet with a periodic fasting-mimicking diet.

In this book, Longo updates readers on the results of his latest research and accompanies us on a journey to discover the longest-living regions of Italy. Longo has identified more than 10 districts in and around Italy with extraordinary longevity and studied their traditional dishes to find out what foods the older inhabitants habitually consumed over the last 100 years. His studies also offer interesting insights into the history of food on the Italian Peninsula, starting with the Etruscans, 3000 years ago. This book comes as an invitation to bring the stories of our ancestors and centenarians to the table, for a deeper understanding of how they actually lived.

The Valter Longo Foundation decided to translate this book, originally published in Italian, into English to offer and international audience the possibility to delve into the search for longevity, healthy recipes, and the history and culinary traditions of the Mediterranean area and Italy.

All proceeds from this book are donated to the non-profit Create Cures Foundation and Valter Longo Foundation to promote and sponsor research into low-cost alternatives and integrated therapies for severe diseases including cancer, diabetes, obesity, cardiovascular, autoimmune, and neurodegenerative diseases, as well as nutritional assistance and awareness-raising programs for schools, families, adults, and older adults, workers, and workplaces

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INTERNATIONAL DAY OF THE GIRL CHILD

Nutritional and Lifestyle Guidelines for Women for a Stronger Immune System

Useful information for age groups regarding:

  • Nutritional needs
  • Physical activity
  • Sleep
  • Longevity recipes

CHILDREN (1-10 years OLD)

NUTRITIONAL NEEDS

The period of childhood is characterized by an increase in growth and nutritional needs: caloric intake varies from 770 kcal to 2230 kcal based on age and physical activity.

To adequately support the immune system, it is important to meet protein needs. The daily protein requirements vary according to the age group: from 0.82 g to 0.72 grams per kg / 0.31 to 0.36 grams per pound of body weight per day.

Fatty acids (EPA and DHA) are also essential for the immune system and proper neuronal development, and they are found in foods such as fish, nuts, and oil seeds.

Daily caloric intake should be divided as follows: 15% breakfast, 5% snack, 40% lunch, 10% snack, and 30% dinner. In particular, it is important to make breakfast a habit from a young age as it reduces the risk of obesity and cardiovascular disease and improves mental clarity. Additionally, an overnight fast of 10-12 hours is recommended.

Breakfast should consist of a protein source (i.e., milk), a carbohydrate source (i.e. biscuits) and a fat source (i.e. nuts). For variation, you can replace cow’s milk with goat milk, yogurt (low-fat, goat, or vegetable) and plant-based milk (preferably sugar-free and enriched with vitamin D and calcium).

The biscuits or common bread can be substituted with whole grain versions, or with a mix of whole grains. It is important to consume the so called “good” fats such as dried fruit (also through spreads with a high content of dried fruit) or extra virgin olive oil, limiting saturated fats and sugars.

PHYSICAL ACTIVITY

Physical activity in childhood is essential for the proper development of the child in order to prevent the development of metabolic syndrome in adulthood. This does not refer to a single disease, but to a set of factors that put individuals at risk of developing cardiovascular disease, diabetes, etc., and which are linked to excessive fat, particularly abdominal fat, high blood pressure, high triglycerides, and fasting blood sugar.

Physical activity can prevent this condition and allows you to ensure proper development of muscle mass, maximize bone growth, and compensate for the subsequent loss associated with aging. In addition to having an important role in physical growth, exercise is also very important for cognitive development.

The right amount of physical activity also contributes to the strengthening of the immune system, as described in the literature and in the book “Longevity Begins in Childhood” by Professor Valter Longo (forthcoming in English).

According to the guidelines of the World Health Organization, children should practice at least 60 minutes of moderately to intense daily physical activity, accompanied by exercises to strengthen the musculoskeletal system at least 3 times a week. Performing activities for over 60 minutes, also through day-to-day play activities, further improves the psychophysical health of the child.

WORLD HEART DAY

by the Fondazion Valter Longo’s Editorial Staff in collaboration with the Create Cures Foundation                    September 25th, 2022

Experts have identified both simple and effective nutritional plans to fight cardiovascular diseases, which can be implemented by most people, without having to face overly drastic changes in their habits.

Clinical Studies

Over the last few decades, ample scientific research has been conducted to identify the most suitable dietary strategies in cases of cardiovascular diseases. Initially, the trials were conducted on Rhesus monkeys, who share 93% of their DNA in common with humans and suffer from our same diseases (diabetes, tumors, and cardiovascular diseases). Two studies analyzed the impact of a 30% calorie restriction on diseases and longevity.

The two studies were carried out at two different institutions: the US National Institute of Aging (NIA) and the University of Wisconsin. The research conducted at the NIA showed no substantial differences in the causes of death (whether they were cardiovascular diseases, amyloidosis, and tumors) and general health deterioration between the group of monkeys subjected to calorie restriction and the control group that followed a ” healthy ” diet (made up of plant-based proteins and fish, plus 5% fat, 5% fiber and 3.9% sucrose, vitamins and minerals – eating only twice a day, with a predetermined amount of food based on age and body weight). In the trial carried out in Wisconsin, however, the monkeys subjected to calorie restriction saw their mortality rate halved compared to the control group that continued to eat “normally” (namely milk proteins, 10% fat, 5% of fiber and 28.5% sucrose – eating as much as they wanted, to exemplify the typical Western diet).

Subsequently, numerous clinical studies were conducted on humans. The first investigations analyzed the Mediterranean diet’s association to a reduced incidence of various diseases, including cardiovascular ones. Some studies have found that consuming olive oil and nuts is associated with a lower incidence of cardiovascular events (heart attack, stroke, etc.). Other research has studied the intake of healthy fats found in vegetables and fish. Later studies then investigated calorie restriction’s relation to reduced inflammatory states and markers associated with cardiovascular disease.

The Positive Effects Of The Fasting-Mimicking Diet

Clinical tests conducted on hundreds of patients have revealed that cycles of fasting-mimicking diet determine positive effects on the main risk factors and markers linked to cardiovascular diseases, especially in subjects that have the highest predisposition. Body fat is reduced, namely abdominal fat, without loss of muscle mass; blood pressure is lowered to adequate levels (- 6 mmHg); fasting blood sugar also drops; triglycerides are reduced (- 25 mg / dl); the “bad” LDL cholesterol drops to normal values ​​(- 20 mg / dl); C-reactive protein levels (associated with inflammation and cardiovascular diseases) are reduced, as well as those of the insulin-like growth factor IGF-1.

Suitable Nutrition In The Presence Of Cardiovascular Pathologies

The following recommendations are the result of many clinical investigations, in which researchers have conducted tests on hundreds of patients, in order to identify a tailor-made dietary strategy aimed at preventing and treating cardiovascular diseases. As far as prevention is concerned, experts recommend following a pescatarian diet, combined with daily physical activity. In addition, with your doctor’s approval it is possible to adopt a fasting-mimicking diet, whose frequency will be based on your state of health. In cases of overt cardiovascular problems, experts recommend implementing the following nutritional strategy: eliminate meat intake (red and poultry) and replace it with fish (2-3 times a week); avoid dairy products; limit your protein intake based on your weight (0.7-0.8 g per kilo/ 0.31-0.36 g per pound per day); eat lots of vegetables and legumes; reduce white pasta and bread, preferring whole grains (less than 100 grams / 3.5 oz per day); consume about one fruit a day; reduce sugar intake to less than 10 g per day; season with raw olive oil (about 80 g / 6 tablespoons per day); consume nuts (about 30 g / ¼ cup per day); consume food within a 11-12 hour window; if your BMI (body mass index) is equal to or greater than 25, and therefore falls within the overweight category, eat twice a day, plus a snack; exercise every day. An important recommendation is to always consult your doctor when considering any dietary strategy. Conventional therapies (drugs and surgery) can be integrated with a specific nutritional plan.

SOURCES
1. Valter Longo, The Longevity Diet, Penguin Random House, 2019
2. Colman RJ et al.; Caloric restriction delays disease onset and mortality in rhesus monkeys; Science 2009 Jul.
3. Colman RJ; Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys; Nature Communications; 2014 Apr.
4. Mattison JA; Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study; Nature 2012 Sep.
5. Sofi F et al.; Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic rewiev an meta-analysis; The American Journal of Clinical Nutrition 2010 Nov.
6. Sofi F et al.; Mediterranean diet and health status: an updated meta-analysis and proposal for literature-based adherence score; Public Health Nutrition 2014 Dec.
7. Estruch R et al.; Mediterranean diet for primary prevention of cardiovascular disease; The New England Journal of Medicine 2013 Apr.
8. Bendinelli B; Fruit, vegetables, and olive oli and risk of coronary heart disease in Italian women: the EPOCOR Study; The American Journal Clinical of Nutrition 2011 Feb.
9. Bao Y et al.; Association of nut consumption with total cause-specific mortality; The New England Journal of Medicine 2013 Nov.
10. Fontana L et al.; Long-term calorie restriction is highly effective in reducing the risk for atheriosclerosis in humans; PNAS 2004 Apr.
11. Brandhorst S et al.; A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan; Cell Metabolism 2015 Jul.

LESS ANXIETY AND DEPRESSION THANKS TO EXERCISE

Several scientific studies demonstrate the benefits of physical activity. In particular, it has been shown that playing sports can also be a cure for mood-related disorders, such as anxiety and depression. In addition to being considered a major resource for the psychological and physical health of patients who already take medications, exercise can also be considered an actual therapy, as far as having a protective effect in the onset of mental illness. Everything improves when we follow a healthy and balanced lifestyle.

HEALTHY DIET AND PHYSICAL EXERCISE EVERY WEEK

A study carried out by a team of researchers from the University of Vermont Medical Center (in Burlington, United States) involved 100 patients from the psychiatric ward, where a gym was built. Participants were hospitalized for various mental illnesses: anxiety, depression, bipolarity and schizophrenia. In their therapeutic programs, in addition to a balanced nutritional regimen, 1 hour workouts were included, with a frequency of 4 times a week. The sessions included cardio-vascular activities, weight exercises and stretching, using both body weight and equipment.

The patients completed self-assessment questionnaires regarding mood and self-esteem, before and after the study period. At the end of the experiment, the participants found lower levels of anxiety, depression and anger, as well as greater self-esteem, compared to the beginning of the experiment. Specifically, 95% of patients responded that their mood had improved, 65% reported feeling happy or very happy. Also, 91% of the participants said they were happy with how they felt physically and 97% said they wanted to continue practicing physical activity. The research results were published in the scientific journal Global Advances in Health and Medicine (May 2019).

PLAYING SPORTS KEEPS MOOD POSITIVE

Previous research had already shown the connection between physical activity and mood, showing how those who play sports or go to the gym do not typically suffer from depression. This was highlighted by a study conducted at the Universidade La Salle in Brazil by a team of international researchers (American, Australian, Belgian, British and Swedish). According to this survey, physical activity keeps depression away in all age groups (young, adults and the elderly) and the geographical area considered.

The researchers looked at the results of 49 studies that included data from nearly 267,000 mentally healthy individuals (53% women and 47% men), whom they followed for about 7 and a half years. Research showed that more active people were less likely to develop depressive states than less active individuals. This demonstrates how playing sports has a protective effect against depression, while also counteracting its onset. The results of this investigation were published in the American Journal of Psychiatry (2018).

A previous study by UC Davis – University of California (USA), had already shown how physical activity can positively influence mental states and mood. Playing sports increases the production of two neurotransmitters (GABA and glutamate) whose levels, on the other hand, are low in case of depression. Furthermore, it seems that sports increase neuro-physiological activity, detected through electroencephalogram (EEG) and functional magnetic resonance imaging (RMF), thus reducing anxiety and depression, linked to GABA depletion. The results of this study were published in the Journal of Neuroscience (2016).

All these data are in support of the fact that physical activity can be an effective therapy in the treatment of mood disorders, alleviating the various symptoms, so as to significantly reduce the use of drugs.

SOURCES

  1. David Tomasi et Al. – Positive Patient Response to a Structured Exercise Program Delivered in Inpatient Psychiatry – (May 2019)
  2. Schuch et al., Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies, American Journal of Psychiatry (July 2018)
  3. Maddock RJ, Casazza GA, Fernandez DH, and Maddock MI. Acute Modulation of Cortical Glutamate and GABA Content by Physical Activity. Journal of Neuroscience (February 2016)

 

By Fondazione Valter Longo Onlus editorial staff
Fondazione Valter Longo Onlus aims to make scientific dissemination by raising awareness among the scientific and non-scientific community of a healthy lifestyle and proper nutrition through the production of explanatory scientific articles, textual, infographics and multimedia content, and the dissemination of clinical activities scientific, informative and educational aspects of the Foundation and its team of professionals. Dietary pathways, scientific discoveries, clinical studies, treatments and technologies, national and international awareness events, prevention initiatives as well as Longevity recipes are just some of the topics addressed in articles and in-depth interviews published daily and written in collaboration with the Foundation’s specialists. Also active on social networks, Fondazione Valter Longo Onlus editorial staff also offers a monthly newsletter sent to all members, to stay up to date on the most interesting news related to the world of Health, Nutrition and Longevity.

ADULT WOMEN – NUTRITIONAL NEEDS

NUTRITIONAL NEEDS

Daily nutrition must provide the immune system with all the nutrients it needs to stay healthy and to carry out normal physiological functions. The energy needs of adult women are different according to the age group and the physical activity performed. The energy needs for 18 to 29-year-old women vary from 1790 kcal to 3550 kcal per day, and for 30 to 59-year-old women vary from 1820 kcal to 3160 kcal per day. Energy needs decrease with age25.

Regarding macronutrient26 intake, fats must be 20-30% of the total energy, in particular the recommended daily allowance of polyunsaturated fatty acids (omega-3) is 0.5 g of EPA (eicosapentaenoic acid) + DHA (docosahexaenoic acid), avoiding higher and prolonged dosages as they can have the opposite effect27. They are considered essential fatty acids because our body needs them to function normally. Nevertheless, it is unable to produce them by itself. The recommended quantity is easily achieved by eating fish twice a week and EVO Oil with each meal (EVO oil is an Extra Virgin Olive oil. It is made from pure and cold-pressed olives). You can replace it with linseed oil, algal oil, and soybean oil with each meal, and with about 20 g (0.7 oz) of nuts per day28.

As for carbohydrates, we recommend an intake of 45-60% preferably from whole grains29.

Although sugars must be less than 15% of the total daily energy30, they must not be totally avoided as they are important in regulating blood sugar levels to support the immune system. In fact, despite the few scientific studies in this regard, it is possible that severe chronic calorie restriction may lead to deficiencies in the immune system, especially in old age31 32.

Regarding proteins, 0.8 g (0.2 oz) are recommended per kg (2.2 lbs) of body weight per day.

It is important to get 25 g (0.8 oz) of fiber per day through the consumption of vegetables, legumes, whole grains, and fruits33.

The micronutrients with the strongest scientific evidence for immune support are vitamin C, vitamin D, and zinc34.

Starting with vitamins, it is recommended to consume foods rich in vitamin C such as peppers, tomatoes, citrus fruits, kiwis, strawberries, red cabbage, broccoli, lettuce, rocket, and currants35. It is important that these foods are eaten raw because vitamin C is thermolabile, which means that it easily lost in the cooking process.

It has been seen that vitamin D deficiency has been associated with an increase in the incidence or mortality from COVID-1936, so it is essential to consume it through the diet and through moderate exposure to sunlight. It is abundant in fish such as herring, horse mackerel, sea bass, anchovies, mackerel, mullet, mushrooms, and eggs37. Vitamin D also plays an important role in improving sleep quality.

Vitamin A is present in the form of retinoic acid in foods such as carrots, spinach, peppers, pumpkin, beets, sweet potatoes, watercress, chicory, celery, persimmons, and apricots, but also in spices like paprika, and in eggs38.

Other vitamins are also useful in supporting and strengthening the immune system, such as 1) vitamin E, found in sunflower seeds, almonds, hazelnuts, avocados, chicory, shrimps, blackberries, chestnuts, extra virgin olive oil, and olives39, 2) B vitamins in fish products such as clams, herring, trout, mackerel, salmon, as well as eggs (vitamin B12); spinach, potatoes, legumes (beans, chickpeas, and peas), fruit (excluding citrus fruits) (vitamin B6); asparagus, beets, fresh broad beans, green beans, artichokes, endive or escarole, cabbage, cauliflower, and fennel (vitamin B9)40.

As far as minerals are concerned, zinc is mainly found in fish, cereals, legumes (beans, lentils, and chickpeas), nuts (almonds, pine nuts, and cashews), seeds (pumpkin, sesame, and sunflower), mushrooms, and cocoa.

Iron, copper, and selenium, with different and very precise mechanisms, also support the immune system.

The iron obtained from the diet is divided into “heme” and “non-heme” iron:

  • The first is present in foods of animal origin and contains a molecule (heme) which, thanks to the iron atom can bind oxygen and transport it to the tissues. The “heme” iron is easily absorbed by the body and is found in liver, horse, and beef red meats, but also in sea bass, clams, anchovies, and other seafood products in general41.

 

  • “Non-heme” iron, which is not linked to the “heme” group, it must first be reduced by an antioxidant, such as vitamin C (ascorbic acid) in order to be more easily absorbed. Therefore, combining foods that contain “non-heme” iron such as lentils, beans, dried plums, raisins, dried apricots, cashews, and pistachios with other foods rich in vitamin C, such as citrus fruits, kiwis, lemon juice, tomatoes, raw peppers, and rocket/arugula, promotes iron absorption. On the contrary, some substances inhibit the absorption of “non-heme” iron, so consuming the following products simultaneously is not recommended: tea, coffee, chocolate, yogurt, cheeses or foods rich in calcium, and water with a high calcium content.

Copper is found mainly in oysters, nuts, oil seeds, dark chocolate, whole grains, and meat42. Selenium is particularly present in cereals, fish, meat, and dairy products43.

For more information about supplements, physical activity, and sleeping patterns, as well as delicious recipes, download for free the Nutritional and Lifestyle Guidelines for Women for a Stronger Immune System.

Link here https://www.fondazionevalterlongo.org/en/nutritional-and-lifestyle-guidelines-for-women-for-a-stronger-immune-system/

THE EFFECT OF YO-YO DIETS ON RISK OF HEART DISEASE IN WOMEN

A study from Columbia University in New York reveals that crash diets and sudden weight gain compromise women’s cardiovascular health. The preliminary results of the research were presented to the American Heart Association’s Epidemiology and Prevention – Lifestyle and Cardiometabolic Health Scientific Sessions (March 2019). Yo-yo diets are blamed for making it difficult to control major risk factors for heart disease.

INCREASE IN HEART DISEASES ASSOCIATED WITH WEIGHT SHIFTS

It is mainly the do-it-yourself diets that cause what is called the “yo-yo” effect. According to the results of the survey conducted by the group of researchers at Columbia University Irving Medical Center, it would be precisely the weight loss associated with a quick weight gain, within a year, that increases the risk of heart disease in women. Achieving a healthy weight is one of the main recommendations made to overweight women for heart health. However, maintaining the weight loss and weight fluctuations themselves can affect cardio-vascular health.

The study involved a group of nearly 500 adult American women, with an average age of 37, of different ethnicities, who were overweight (with a body mass index of 26). The participants were followed for 5 years, in which they reported how many times (excluding any pregnancies) they had lost 4.5 to 10 kilos (10 to 22 lbs.) after a diet, and then regained all the weight lost within a year. To calculate the score related to the risk of developing heart disease, the researchers used 7 risk factors (Life’s Simple 7) defined by the American Heart Association’s (blood pressure, blood sugar, cholesterol, body mass index, nutrition, physical activity and smoking status).

DRASTIC DIETS ARE NOT SUSTAINABLE

Many (73%) of the women participating in the study stated that they had been subjected to at least one episode of the “yo-yo” effect diet. Among these, the probability of having an optimal score was 65% lower, compared to women who, despite being overweight, had no weight changes. Likewise, women subjected to drastic and rapid weight changes were 51% less likely to have a moderate score. In addition, the “yo-yo” effect was correlated with an 82% less chance of being normal weight (i.e. with a body mass index between 18.5 and 25, indicating a healthy weight-form situation).

The risk of heart disease, then, increases with the increase in “yo-yo” episodes. Furthermore, the researchers noted that the negative impact of this type of diet was higher for those women who had not had pregnancy, presumably younger. This additional data indicates that age also plays an important role: that is, the earlier the “yo-yo” episodes begin, the worse their impact will be. To confirm these results in relation to age, it would be advisable to continue the study bringing it up to ten years of follow-up. In any case, further investigations are needed, both to investigate the cause-effect relationship between weight changes and heart disease, and to study the effect on the male population.

WORLD REFUGEE DAY 2020: FOOD, CULTURE AND INTEGRATION

On June 20th, World Refugee Day, The Valter Longo Onlus Foundation would like to commemorate all those who have fled from war, violence, persecution, and discrimination, in search of peace, inclusion, and respect.

FOOD IS CULTURE AND IDENTITY

We would like to highlight that food can become an important element when promoting integration and encounters between cultures. The approach toward food, cuisine, and traditions of the “other” is an important first step in understanding a culture that is often unknown or to which one has only been superficially exposed. Openness and curiosity often guide these encounters and both are certainly qualities to pursue. This same spirit led Venetian merchants back in the 1600s to taste a dark, suspicious, and pitch-like drink, coffee, and introduce it from Constantinople to Venice, the first city in Europe to open cafes, and have solid commercial ties with the Ottoman dynasty.

Food not only represents who we are, our culture, our identity, and our personal history, but also our roots and traditions, as described by the food historian Massimo Montanari in his book Food is culture. The plate in front of us tells many stories and helps us understand some dynamics in today’s reality. For example, recent versions of pizza with kebab found in some pizzerias in Italy tell the story of pizza, an ancient Mediterranean dish that dates back hundreds of centuries, it tells the story of tomatoes, introduced from the Americas to Europe in the 1500s and came to be a part of Italian cuisine over a century later, and lastly it tells the story of recent migration waves that took place in Italy towards the end of the 20th century and of the gradual acceptance, with some resistance, of other nationalities in the Italian peninsula.

Food and cuisine reveal important messages; they carry memories from travel, migration, war, and famine, but also from abundance, gatherings, festivities, and other joyful encounters. They have a profound emotional, cultural, social, and often political meaning.

REFUGEES, MIGRANTS, FOOD FROM HOME AND FOOD FROM “THE OTHER “                     On the one hand, we find refugees and migrants, and on the other, we have local communities and dynamics between the two can still be difficult to balance. For the newcomers “home food” represents the world that they were forced to leave behind and are emotionally attached to. It has a deep emotional and cultural importance with a tinge of nostalgia and sense of loss. Traditional dishes represent home, family, friends, roots, traditions, and identity, that all too often become fragile memories in a new country. Clinging to what you ate in your previous life is an attempt to remember who you are and where you come from, and finding support in a new and unknown place that can cause worry and fear. The Italians that migrated to the United States over the last century remember such feelings well, since they were referred to as “macaroni eaters”. Comfort food is well known to all of us and can make us recall memories and emotions from the past. “Proustian memory” then comes into play and allows us to travel in time and space using our senses of taste and smell. The French writer, Marcel Proust, mentioned that Madeleines magically brought him back to Sunday mornings spent with his aunt Léonie during his childhood, where he would dip the madeleines in tea. On the other hand however, getting closer to the food and culture of a new country is an attempt to fully integrate and feel as though we belong. Over the years, some people begin to reject their past and their food and desperately throw themselves into a new life looking for acceptance and inclusion and strive to be part of a community.

HOSTING COUNTRIES AND FOOD: NEOPHOBIA, GASTRONATIONALISM AND CALIFORNIA CUISINE

There are then natives in the host country to be considered, who are also often lost in the face of rapid and sudden changes in their living environment. Neophobia, the fear of what is new, is triggered and also applies to food. It is a normal defense reaction to what is unknown or what can potentially threaten survival. Once “recognition memory” is activated, defenses loosen up, and the once foreign stimuli are recognized as “safe” and “familiar.” Ultimately, this leads individuals to overcome their fear of consuming new foods, seeing and experiencing new objects, or meeting new people. This process can be lengthy and difficult and often last multiple generations. Hence the attitude taken toward “foreign foods” can suggest a resistance to transformations in our native countries or a willingness to embrace change, without forgetting the obstacles faced during the process.

On the one hand, we have what sociologist Michaela De Soucey describes as “gastronationalism”: food or culinary practices with a profound cultural and political significance, that strengthen the sense of belonging to a nation and identifying with a community and often openly criticize others. This is what happened in Italy when political slogans compared the autochthonous polenta with couscous, forgetting that: 1) corn comes from the Americas and is not a European product; and 2) couscous, or cuscusu in Sicilian dialect, is also an ancient Sicilian dish dating back to the Arab domination of Sicily in the ninth century or to later influences and that was already mentioned in 1785 in Michele Pasqualinos Sicilian Etymological, Italian, and Latin Vocabulary.

On the other hand however, we have more fluid and flexible situations and, as recent events show, there are attempts to create inclusion, curiosity, and steps to start exploring new territories. These are represented in our postmodern time by Fusion Food and Fusion Cuisines, which aim to be more inclusive of a variety of foods and venture into new areas. A great example is that of sunny, multicultural, fast-moving, and energetic California. Since the seventies, “California Cuisine”, a real food movement, has incorporated the experiences of the communities in its area (Mexican, Italian, French, Chinese, Japanese, Indian, etc.), and has adapted them to create a culinary environment in which fresh, seasonal, local and organic products are used, such as avocadoes, and health is a main value. Alice Waters’ Chez Panisse restaurant in Berkeley and Wolfgang Puck’s Chinois on Main in Santa Monica started this food trend that has brought dishes such as California-style Pizza to restaurants all over the world, with fresh and local ingredients such as artichokes, goat cheese and avocadoes, among others.

THE REFUGEE FOOD FESTIVAL AND THE ROAD TO HUMAN SOLIDARITY

In conclusion, food, a primary and fundamental necessity, has an enormous power and reveals emotional, cultural, social, and even political dynamics. For this reason, paying attention to what you eat and sharing meals with others, as is commonly practiced in many religious traditions, is an important factor in creating strong relationships. For the same reasons, the initiative of the Refugee Food Festival, which began in 2016 in Paris and received support IN 2018 from the United Nations Refugee Agency (UNHCR), is both interesting and admirable. With a deep desire to overcome discrimination, stereotypes, and conflicts, the restaurants of many European cities have made their kitchens available to migrant chefs on the World Refugee Day and have opened their doors to members of the public interested in learning about “the food of the other”. Unfortunately, the current health crisis has not allowed the festival to take place this year. Nevertheless, now and in the future, it is important to take action by opening up to the unknown, by paying attention to food cultures, and by sharing food with those around us, especially with refugees who have overcome great hardship and suffer from injuries and tears that are difficult to heal and forget. As sociologist Zygmut Bauman once described it, “I don’t think there is a quick and easy solution to the current refugee problem. Humanity is facing a crisis and there is no other way out than through human solidarity.”

SOURCES

Bauman, Zygmut and Evans Brian. “The Refugee Crisis Is Humanity’s Crisis”. The New York Times, May 2nd 2016.

DeSoucey, Michaela. “Gastronationalism: Food Traditions and Authenticity Politics in the European Union”. American Sociological Review. Volume: 75 issue: 3, page (s): 432-455. June 1, 2010.

La Cecla Franco, Pasta and Pizza. Chicago, Prickly Paradigm Press, 2007.

Montanari, Massimo. Food is Culture. New York: Columbia University Press, 2004.

Proust, Marcel. In Search of Lost Time. London: Penguin Modern Classics, 2003.

Ukers, William. All About Coffee. Heritage Illustrated Publishing, 2014.

WHAT IS METABOLIC SYNDROME

The term metabolic syndrome refers to a series of associated metabolic alterations: hypertension, obesity, and diabetes. They are all risk factors for cardio-vascular diseases, and when combined they cause an increase in the probability of incurring vascular disorders, heart problems, and even the risk of having a stroke. High blood pressure, obesity and diabetes are related and increasingly widespread diseases, as a result of unhealthy eating habits and unregulated lifestyle. Metabolic syndrome is also referred to as insulin resistance syndrome, since it is believed to be caused by cells’ resistance to insulin, which is the hormone synthesized by the pancreas that allows glucose found in blood to enter cells and be used as a source of energy. In the case of insulin resistance, cells do not respond to the stimulus provided by insulin and, therefore, the glucose remains in the bloodstream and its levels increase, despite the body trying to keep it under control by producing more and more insulin.

WHAT ARE THE SYMPTOMS AND HOW IS METABOLIC SYNDROME DIAGNOSED

Medicine has identified several contributing factors that cause metabolic syndrome. First of all, genetic factors, which vary from individual to individual on an ethnic basis, in relation to their predisposition to insulin resistance. Then there are molecular factors, namely the presence of nuclear receptors, inflammatory substances, proteins, and hormones that regulate the blood’s amount of glucose. Last but not least, environmental factors, related to unhealthy eating habits, being overweight and a sedentary lifestyle. Ultimately, those who have a genetic predisposition to develop insulin resistance and, at the same time, are scarcely physically active and accumulate excess weight, run a greater risk of suffering from metabolic syndrome.

The assessment is based on the combination of 5 risk factors including: obesity and waist circumference; hypertension; HDL cholesterol; blood glucose triglycerides (or insulin resistance) These parameters have been identified by international organizations such as WHO (World Health Organization), IDF (International Diabetes Federation), AHA / NHLBI (American Heart Association / National Heart, Lung and Blood Institute), and ATIII-NCEP (Adult Treatment Panel III – National Cholesterol Education Program). In order for it to be considered a case of metabolic syndrome, at least 3 of the 5 parameters must coexist in an altered state. According to the most widespread international guidelines, the limit values are:

  • waist circumference ≥ 102 cm /40 inches in males and ≥ 88 cm/ 34.5 inches in females
  • blood pressure ≥130 / 85
  • HDL cholesterol <40 mg / dL in males and <50 mg / dL in females
  • triglycerides ≥ 150 mg / dl
  • (fasting) blood glucose ≥ 110

Being aware of the parameters that need to be kept under control is fundamental, as they are also cardio-vascular risk factors. In addition, often those suffering from metabolic syndrome also face problems such as blood clotting and chronic inflammation, as well as other pathological conditions including fatty liver, gallstones, polycystic ovary, and sleep apnea. This goes to show the importance of systemic intervention when dealing with metabolic syndrome. This also goes hand in hand with the essential role of prevention.

HOW TO PREVENT AND TREAT METABOLIC SYNDROME

There is only one way to prevent metabolic syndrome. Adopting a healthy lifestyle, focused on maintaining a healthy weight, with the help of a correct and balanced diet, alongside the practice of regular daily physical activity. These are all concrete actions that allow you to keep blood pressure, cholesterol and glucose values in the blood in check. Furthermore, it is a good idea to moderate the consumption of alcohol and completely avoid smoking.

How is metabolic syndrome treated? First of all, a change in your habits is required, by steering them towards a healthier lifestyle, based on a balanced diet and an increase in moderate physical exercises, which promotes weight loss and a reduction in body fat, especially abdominal fat. Furthermore, in cases of overweight, it is advisable to reduce the daily number of calories introduced. This can be achieved by decreasing the intake of sugar, sweets, sugary drinks, table salt, and animal fats and choosing to regularly consume fruits, vegetables, legumes, and whole grains. Limit the consumption of animal proteins, including red meats, sausages, milk, and cheeses. When seasoning your food, use only extra virgin olive oil as a final touch. Here are some simple daily ways to reduce body weight: taking the stairs, walking or cycling, walking at a fast pace for about 10 minutes 3 times a week, up to 30-60 minutes 4-6 times a week. In case of overt illness, based on the presence of altered parameters, the doctor may prescribe drug therapy to control blood pressure, lower cholesterol and triglycerides or reduce blood sugar.

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SNACKS FOR CHILDREN AND ADOLESCENTS

A mid-morning and afternoon snack should represent about 5-10% of the required daily calorie intake. They provide the necessary energy to stay attentive, which is especially important during the school term, and they allow children and teenagers to face the next meal with a healthy appetite.

The following chart provides indications on how a snack should be made up: on the left there are the most common snack foods, and other healthier options to choose from

FOODS QUANTITIES (grams/oz) MAXIMUN WEEKLY FREQUENCY SUGGESTED FREQUENCY
7-10 years old 11-14 years old 15-17 years old
Slice of cake or packaged snacks 30/ 1 35/ 1.2 40/ 1.4 2/7 0-1/7
How can they be substituted? Seasonal fruit 150/ 5.2 150/ 5.2 150/ 5.2 7/7 3-4/7
Fruit bars 50/ 1.7 50/ 1.7 50/ 1.7 2/7 0-1/7
Nuts 15/ 0.5 20/ 0.7 30/ 1 7/7 3-4/7
Dark chocolate 20/ 0.7 20/ 0.7 40/ 1.4 1/7 1/7
Whole-wheat focaccia bread 40/ 1.4 40/ 1.4 80/ 2.8 1/7 0-1/7
Bread and jam 30/ 1 + 10/ 0.3 50/ 1.7 + 10/ 0.3 70/ 2.4 + 20/ 0.7 1/7 0-1/7
Bruschetta with tomatoes and olive oil 30/ 1 + 50/ 1.7 + 3 (3/4 tsp) 50/ 1.7 + 50 /1.7 + 3 (3/4 tsp) 70/ 2.4 + 50 /1.7 + 3 (3/4 tsp) 2/7 2/7
Freshly squeezed orange juice 200/ 7 200/ 7 200/ 7 2/7 instead of fruit 2/7
How can it be substituted? Fruit and vegetable extracts 100/ 3.5 150/ 5.2 150/ 5.3 4/7 2/7

Instead of fruit

2-3/7
Tea or herbal tea 250/ 8.8 250/ 8.8 250/ 8.8 7/7 2-3/7
Plant milk 200/ 7 200/ 7 200/ 7 2-3/7 2/7

 

By following this chart, you can create different types of snacks. The quantities should be adjusted according to your child’s age and body evaluation. Hot beverages, such as barley-based drinks and tea, can be added, restricting the sweetness provided by sugar, honey, and other sweeteners, in order to accustom our palates to real flavors, even when they are bitter! Lemon juice, cinnamon or bitter cocoa can be added to improve the drink’s tastes. 

EXAMPLES OF MID-MORNING SNACKS:

  1. Barley coffee or tea and fruit and nut bar.
  2. Barley coffee or tea and whole-wheat rusks with low sugar jam.
  3. Fresh seasonal fruit.
  4. Nuts (walnuts, hazelnuts, pistachios, and almonds).
  5. Fruit and vegetable extract with a tomato bruschetta (only when and where fresh tomatoes are available).

EXAMPLES OF MID-AFTERNOON SNACKS:  

  1. Barley coffee or tea and dark chocolate.
  2. Fruit and vegetable smoothie and whole-wheat focaccia bread (only where focaccia bread is available)
  3. Fruit and vegetable smoothie and whole-wheat bread with tomatoes.
  4. Fresh seasonal fruit.
  5. Barley coffee or tea and vegan apple cake.

SOURCES

(In: Prof Valter Longo, “La longevità inizia da bambini” – “Longevity Starts As Children”. Milano: Vallardi, 2019)

NUTRITION TO SLOW DOWN AGING AND PREVENT DISEASES

Since ancient times, philosophers and scientists have attributed an important role to nutrition for personal care and health. This is because the quality and frequency of the foods we consume influence our state of health or sickness. Today this is proven by abundant scientific evidence.

Acquiring awareness about our food choices, understanding how much, when and what to eat, is one of the most powerful, sure-fire, and effective ways of extending the body’s functional capabilities and slowing down aging.

Professor Valter Longo’s latest article, published in the prestigious “Cell” 1 journal, describes the Longevity Diet as the result of years of studies that consider various dietary aspects, from the composition of foods and calories consumed to the duration and frequency of the fasting periods, all analyzed in different living species starting from bacteria and working up to humans.

What emerged from these studies is that the increased activity of some hormones, factors, and genetic pathways caused by the intake of proteins or sugars are associated with accelerated aging and/or age-related diseases. However, continuous, intermittent, or periodic dietary intervention can regulate these pathways by generating effective coordinated responses against them both in the short and long term.

The analysis focused on evaluating popular diets such as total calorie restriction, the high-fat, low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

A slight caloric restriction, which generally coincides with a reduction in sugar, starch, saturated fat, and protein intake, is effective in promoting longevity as it encourages regeneration and protection processes in the body. These mechanisms, which appear to be the same as those associated with fasting, allow for reduced inflammation at a systemic level and help prevent chronic diseases such as diabetes, cardiovascular disease, autoimmune diseases, and tumors2.

The ketogenic diet and other low-carbohydrate diets have also been studied for a long time in humans: compared to a balanced diet, they do not appear to be more effective in regulating the body mass index (BMI), cholesterol and fat levels in the blood, as confirmed in a recent meta-analysis that examined low-calorie, low-fat or high-carbohydrate diets3.

Vegan diets are found to be beneficial in the fight against aging and disease, as they reduce growth factors and lower insulin levels, along with increasing sensitivity to it. However, they are not on a par with the vegetarian or pescetarian diet, since the latter also manage to prevent the risk of bone fractures resulting from increased fragility, common in vegan subjects who disregard integration4.

Furthermore, a relatively high carbohydrate diet, in the absence of obesity and insulin resistance, is ideal because moderately high consumption of complex carbohydrates can help reduce frailty, particularly in the elderly, providing energy without increasing insulin and activating the glucose signaling pathways.

The analysis then moved on to different forms of fasting, including intermittent fasting (frequent and short-term) and periodic fasting (two or more days of fasting or diets that simulate fasting).

Whilst intermittent fasting appears to have beneficial effects, it is no better than mild calorie restriction for reducing weight and body fat or risk factors associated with disease. A 11-12 hour daily fast seems to be the perfect compromise, as it has the same efficacy, adherence, and risk of side effects5.

Periodic fasting is also emerging as an alternative to intermittent fasting, as it can be applied at regular intervals and combined with drug therapies for the treatment of certain diseases such as cancer6.

The fasting-mimicking diet, on the other hand, was developed to increase adherence, applicability, and safety of periodic fasting, but also to seek out the nutrients capable of intensifying the benefits associated with fasting for 3 days or more.

Disease risk markers such as insulin levels, C-reactive protein (inflammation marker), insulin-like growth factor 1 (IGF-1), and cholesterol, are influenced by diet composition, as well as by fasting. For these reasons, the final part of the study was focused on specific dietary factors and components, involved in different genetic pathways for regulating longevity.

The Longevity Diet is characterized by a slight caloric restriction and the diet includes a selection of specific components, based on age, sex and health condition. It therefore represents a valid additional tool to standard treatments and a preventive measure with regards to the development of diseases and maintenance of health in old age.

The pillars on which it is based now constitute a common determining factor for longevity and a stimulus to change our habits, as they suggest that we:

  • prefer a medium-high intake of complex carbohydrates and healthy fats, and a limited but sufficient quantity of proteins, mainly vegetable origin (to be modified in qualitative and quantitative terms in the case of subjects over 65 or in children).
  • adopt a daily night fast of 11-12 hours interspersed with annual 5-day cycles of the fasting-mimicking diet.
  • maintain a BMI below 25 and the recommended body fat and abdominal circumference according to gender and age.

In summary, we propose that the Longevity Diet is a valuable addition to standard health care and that, when adopted as a preventative measure, it could help avoid morbidity, by supporting health all the way into old age.

SOURCES

  1. Longo V.D. et al.; Nutrition, longevity and disease: From molecular mechanisms to interventions; Cell. 2022 Apr 28;185(9):1455-1470.
  2. CW CHeng et al.; Prolonged Fasting Reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression; Cell Stem Cell, 2014
  3. Lopez-Espinoza et al.; Effect of a Ketogenic diet on the nutritional parameters of obese patients: a systematic review and metanalysis. Nutrients 2021; 13, 2946.
  4. Tong, T.Y.N. et al.; Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020; 18, 353
  5. Deying Liu, M.D., et al.; Calorie Restriction with or without Time-Restricted Eating in Weight Loss; N Engl J Med 2022; 386:1495-1504
  6. Longo, V.D. et al.; Intermittent and periodic fasting, longevity and disease. Nat. Aging 2020; 1, 47–59