Anti-anxiety diet: the relaxing light weekly menu

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The fear of getting sick and the obligation to stay indoors are increasing anxiety in even the most rational of people. The doctor is well aware of this Diana Scatozzamedical specialist in Nutritional Science and counselor, who together with the psychotherapist Pietro Enrico Bossola, of the Onlus “Here and Then” association, answers every day for free (from 12.30 to 13, at 340-8453280) to those who do not know how face this new and destabilizing everyday life.

“Many concerns are also related to food,” he says. “A lady called me desperate, because she had eaten a piece of Parmesan with her hands and she was afraid she had contracted Covid-19. Yet right food can help us to live this difficult period in a better way: for its precious nutrients, which have a positive effect on mood, because to buy it we have to go out and we can take the opportunity to take a walk and get some light that is beneficial for the brain, because its preparation requires attention and therefore forces us to think of other things and, finally, for his ability to gratify us ».

The menu that cheers you up

“In the anti-anxiety menu we must include foods rich in magnesium and calcium, such as for example dried fruitwhich is a great source of both, ”suggests our expert.

“These two minerals act on the nervous system promoting relaxation: calcium more peripherally (legs, arms), magnesium more centrally (brain). At lunch and dinner it is then always necessary to provide a dish that provides the tryptophan, a very important amino acid for our mental well-being: the body uses it to produce serotonin, also known as the good mood hormone, which has a natural antidepressant effect. Tryptophan is present in spelled, millet, whole grains in general, legumes, white meat, eggs, fresh cheeses, almonds and cashews.

As anxiolytics are also useful foods that contain carbohydrates: pasta, rice, potatoes. Eaten in the evening, they guarantee an added advantage: they do not alter sleep, because they are digested quickly. Finally, let’s not forget the fatty fish (Omega 3 have a positive, albeit not immediate, action on mood disorders), of vegetables (in addition to providing antioxidants, vitamins and fiber, those with green leaves are also a mine of calcium), gods probiotic fermented milks (because 90% of serotonin is produced in the intestine), comfort foods such as chocolate (which gratifies and additionally provides magnesium and tryptophan).

As for the prohibitions: no to coffee and black tea (caffeine and theine stir) and alcohol (at first it seems to have a euphoric effect, but then depresses, especially if you overdo the quantities) ».


here is the weekly menu complete to put a stop to anxiety in this time of great difficulty for everyone.

MONDAY

Breakfast

Barley coffee
Milk (preferably delactosed, goat or vegetable with added calcium)
1 banana

Snack

10-15 unpeeled almonds
1 square of dark chocolate

Lunch

Salmon fillet
Baked potatoes (preferably sweet) with extra virgin olive oil and rosemary
1 orange cut into rings with cinnamon

Snack

10-15 pistachios
1 square of dark chocolate

Dinner

Pasta and chickpeas
Goat ricotta with aromas
Lettuce salad with extra virgin olive oil

TUESDAY

Breakfast

Barley coffee
Yogurt with 1 tablespoon of rolled oats, chopped walnuts and dark chocolate flakes

Snack

1 apple

Lunch

Saffron risotto
Chicken breast with extra virgin olive oil and sage
Songino salad
Raspberries

Snack

10-15 cashews
1 square of dark chocolate

Dinner

Vegetable and legume soup with millet and basil and 1 teaspoon of extra virgin olive oil. Cooked ham
Steamed green beans sautéed in extra virgin olive oil

WEDNESDAY

Breakfast

Barley coffee
Milk (preferably delactosed, goat or vegetable with added calcium)
1 fruit salad with lemon juice

Snack

8-10 walnut kernels
1 square of dark chocolate

Lunch

Pasta with basil pesto
Omelette with chard
Endive, orange and hazelnut salad

Snack

10-15 almonds
1 square of dark chocolate

Dinner

Tuscan ribollita
Crescence Lettuce salad with extra virgin olive oil

THURSDAY

Breakfast

Barley coffee
Yogurt with 1 tablespoon of rolled oats, chopped walnuts and dark chocolate flakes

Snack

1 banana

Lunch

Grilled tuna
Songino salad
Whole grain bread
Blueberries with lemon

Snack

20-30 pine nuts
1 square of dark chocolate

Dinner

Rice and Lentil Soup
Aromatic chicken breast
Boiled beets sautéed in a pan with extra virgin olive oil

FRIDAY

Breakfast

Barley coffee
Milk (preferably delactosed, goat or vegetable with added calcium)
1 banana

Snack

10-15 unpeeled almonds
1 square of dark chocolate

Lunch

Milk Rice
Milk roast turkey
Fennel stewed in a pan with extra virgin olive oil
1 orange

Snack

10-15 cashews
1 square of dark chocolate

Dinner

Cream of legumes with wholemeal bread croutons and raw extra virgin olive oil
Mozzarella with basil and 1 drizzle of extra virgin olive oil
Lettuce salad

SATURDAY

Breakfast

Barley coffee
Yogurt with 1 tablespoon of rolled oats, chopped walnuts and dark chocolate flakes

Snack

1 apple

Lunch

Saffron pasta
Chicken breast with extra virgin olive oil and sage
Cabbage salad
Raspberries

Snack

10-15 almonds
1 square of dark chocolate

Dinner

Basmati pilaf rice
Trout with fennel and almond pesto
Songino salad

SUNDAY

Breakfast

Barley coffee
Milk (preferably delactosed, goat or vegetable with added calcium)
1 fruit salad with lemon juice

Snack

8-10 nuts
1 square of dark chocolate

Lunch

Fried anchovies
Lettuce salad
Whole grain bread
1 orange cut into rings with cinnamon

Snack

10-15 pistachios
1 square of dark chocolate

Dinner

Saffron risotto
Fresh goat cheese
Songino salad with extra virgin olive oil

2 RECIPES

  • Tuscan ribollita


Ingredients for 4 people
: 500 g of spinach boiled in a little water, 1 black cabbage boiled in a little water, 1 small carrot, 1 small stalk of celery, 1 bunch of parsley, 500 g of tomato pulp, 1 can of cooked cannellini beans, 4 slices of stale homemade bread, 4 tablespoons of extra virgin olive oil, salt.

Chop the spinach and kale, arrange them in a bowl and set aside. In a fairly large saucepan, prepare a sauté with the cleaned and chopped celery and onion and 2 tablespoons of extra virgin olive oil. Pour the tomato pulp, cover with water and bring to a boil. Lower the heat and cook for 30 minutes. Then add the parsley, peeled, washed and chopped, the boiled vegetables already prepared and the cannellini beans, then leave on the stove for another half hour. Finally add the stale bread, season with salt and cook for 5 minutes. Distribute on plates, season with the remaining extra virgin olive oil and serve.

  • Trout with fennel and almond pesto

Ingredients for 4 people: 4 salmon trout fillets, 40 g of chopped almonds, 80 g of sliced ​​almonds, fennel to taste, 1/2 untreated lemon, 4 tablespoons of extra virgin olive oil, salt.

Blend the fennel with 2 lemon zest, salt, chopped almonds and 1 tablespoon of oil. Line the dripping pan with parchment paper, grease it with oil, cover it with more fennel and lay the fish on it. Put the prepared pesto and sliced ​​almonds on the fillets. Drizzle with the remaining oil and lemon juice and cook at 180 ° C for 8 minutes.


Article published in n ° 15 of TipsForWomens, on newsstands and in the app from 24 March 2020

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