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How important is it to incorporate fruit and vegetables during the summer?

During the summer our bodies are committed to fight off the effects of the heat and the profuse sweating we need to lower our body temperature, and we thus loose a lot water and mineral salts.
With at least 2/3 servings a day of vegetables and 3/4 of fruit we recover these liquids and minerals, as well as any antioxidants useful to combat free radicals and the harmful effects of prolonged sun exposure.
Vegetables should accompany our every meal and fruit for every snack as well, favouring the typical colours of the season: from shades of ORANGE provided by carrots, peaches, melon, apricots to the RED of tomatoes, radishes, watermelons, cherries, PURPLE of aubergines, GREEN of zucchini, cucumbers, arugula and legumes: peas, beans and broad beans.
Let’s prepare a single dish consisting of: tuna or swordfish in a tasty salad mixed with arugula, rich in vitamin C and A, chlorophyll and iron; some satiating cucumbers, which are a source of water and minerals and that inhibit sugar cravings; radishes, with beneficial functions, detoxifying the liver and rich in vitamin C, potassium and phosphorous; extra virgin olive oil and a cascade of aromatic basil and parsley, which will provide a typical summer flavour fit enough to combat muscular and mental fatigue properly.

Let’s exploit the benefits of eating fruit with our mid-morning or mid-afternoon snacks: a fast and handy snack at all times with a sachet of Grok and fruit juice together with SOUR CHERRIES and CHERRIES, which foster the elimination of uric acid, combat high blood pressure and oxidative stress, and which during this season allow us to reduce the stress caused by physical effort after our sporting activities.

Groksì
20 aprile 2016
Dr.ssa Elisabetta Orsi

Dr. Elisabetta Orsi
Naturopath Nutritionist

Nutrition expert Elisabetta Orsi

She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in...

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She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in beneficial properties in a complete and balanced diet act as prevention and health maintenance factors improving the athlete’s performance.
She worked as a service manager dietary for the S. Raffaele Hospital in Milan from 1985 to 1995.
During those same years she collaborated with A.C. Milan in the nutritional aspects of the first team.
She collaborated (1992-95) with the FISI (Italian Winter Sports Federation) in nutritional and integration programs for athletes, including MAIO, BELMODO and DI CENTA.
In 1998 she founded QI STUDIO s.r.l., an integrated medicine centre that offers natural nutritional choices, care and prevention programs and exclusive diagnostic protocols in order to evaluate the overall well-being of the individual.
She collaborated since 2000 with Dr. Gabriele Rosa of the Marathon Centre of Brescia (from 2000 to this date), is an expert in sports nutrition, and has followed for years and still follows professional and amateur athletes belonging to different disciplines.

She was involved in:

  • The Parliamentarians in Shape project, developing nutritional programs for Italian Parliament members training for the New York marathon
  • Preparation of a food program and integration to train for extreme marathons in the desert and in Alaska (Stefano Miglietti and Roberto Ghidoni)
  • Management of food programs for world marathon records
  • Marlene-Sport Project
  • Together with Gazzetta dello Sport, she has managed the nutritional aspect of the RUNNER CRUISE project (with participation of the Olympic marathon champion Lucilla Andreucci) in addition to promoting sport nutrition meetings
  • She followed the nutritional program and integration for TEAM ULTRA BOLIVIA RACE 2014 led by Katia Figini
  • She was official nutritionist of the Italian National Football team of the F.I.G.C (Italian Football Federation) for the World Cup 2014
  • She participated, upon an invitation of Minister Maurizio Martina, to the thematic table “FOOD SPORT WELL-BEING” to draw up the MILAN CARD for EXPO 2015
  • She is following the lone sailor Mario Girelli in his next challenge around the world with no stops and assistance
  • She promotes corporate projects focusing on spreading well-being awareness by means of courses, programs and collaborations, such as Galbusera and San Lucio
  • She is responsible for Autogrill SPA of Good for Me, a project to foster nutritional education
  • She is following the Megared One step for the heart project