Archivi degli autori: crisbiecoach

Rebuilding a Healthy Relationship with Food: 3 Steps to Ease Anxiety and Find Joy in Eating

For many of us, the journey toward healthier eating starts with good intentions: we want to feel better, improve our energy, or enhance our physical health. But what happens when the pursuit of “clean” or “healthy” eating crosses the line into obsession? When every meal becomes a source of stress, calculation, or guilt, it’s time to pause and reflect.

Psychologists specializing in eating disorders, highlight that when food occupies more mental space than it does on your plate, it’s no longer about wellness, it’s about anxiety. This phenomenon, often called orthorexia nervosa, is characterized by an extreme preoccupation with eating only “pure” or “healthy” foods, leading to rigid dietary rules, social isolation, and even malnutrition.

Recognizing the Signs: When Healthy Eating Becomes Harmful

1. The Slippery Slope from Healthy to Hyper-Controlled

At first, the shift is subtle. You might start by cutting out processed foods, then sugar, then carbs, then entire food groups. Before you know it, you’re carrying Tupperware everywhere, avoiding social events for fear of “slipping up,” and feeling intense guilt after eating anything not on your “approved” list.

Red flags to watch for:

  • Planning meals days or weeks in advance, with no room for spontaneity.
  • Avoiding social gatherings where food is involved.
  • Feeling no pleasure in eating, only control or fear.
  • Defining yourself by your dietary restrictions (e.g., “I’m the one who never eats gluten/dairy/meat”).

It’s important to know that orthorexia nervosa can lead to malnutrition, social withdrawal, and significant distress.

2. Listening to Your Body, Not Just Your Rules

Friends and family might notice physical changes like weight loss, fatigue, or a pale complexion but the real damage is often invisible. Internally, you may experience:

  • Unusual fatigue or low energy.
  • Loss of menstrual cycle (in women obviously).
  • Blood test abnormalities (low potassium, calcium, etc.).
  • Obsessive thoughts about food, guilt after eating, or shame about your habits.

Why it matters: These symptoms are your body’s way of signaling that something is wrong. You don’t need to “hit rock bottom” to seek help. Early intervention can prevent long-term health consequences.

3. Reconnecting Beyond the Plate

When food becomes a source of anxiety, even simple activities like dining out or family meals can feel overwhelming. You might dread comments like, “Are you sure you should eat that?” or “You’re so disciplined!”

How to rebuild connections:

  • Shift the focus: Plan activities with loved ones that don’t revolve around food, something like hikes, cinema, or craft workshops.
  • Set boundaries: Politely let others know if food is a sensitive topic for you. For example, “I’d love to catch up, but let’s talk about something other than what’s on my plate.”
  • Prioritize presence: Encourage friends and family to focus on the joy of being together, not on what or how much you’re eating.

Practical Steps to Heal Your Relationship with Food

1. Challenge Rigid Rules

Start small: allow yourself one “unplanned” meal a week. Notice how it feels to eat without strict guidelines. Gradually, this can help reduce anxiety and rebuild trust in your body’s signals.

2. Seek Support Without Shame

Therapy, support groups, or even confiding in a trusted friend can break the cycle of isolation. Remember, you’re not “weak” for asking for help, you’re brave.

3. Rediscover Joy in Eating

Mindful eating: slowly savoring flavors, textures, and the experience of a meal can help you reconnect with food as a source of pleasure, not stress.

Final Thought: Food is meant to nourish both body and soul. If your relationship with eating feels more like a battle than a celebration, it’s okay to ask for help. Healing starts with one small, compassionate step toward yourself.

What’s your biggest challenge with food and eating? Share in the comments, I’d love to hear your story.

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Ultra-Processed Foods: Why They’re More Like Cigarettes Than Food

Ultra-processed foods (UPFs) are not just another food category, they’re a global health crisis. Recent research reveals that UPFs share alarming similarities with cigarettes: both are engineered to encourage addiction and overconsumption, and both are linked to severe, widespread health harms.

A systematic review of 104 long-term studies found that 92% showed higher risks for at least one chronic disease—including obesity, type 2 diabetes, cardiovascular disease, depression, and premature death, among those who regularly consume UPFs. The evidence is so compelling that public health experts now argue UPFs should be regulated like tobacco, not treated as ordinary.

What Makes UPFs So Harmful?

UPFs are industrially manufactured products, often packed with emulsifiers, artificial colors, flavors, and preservatives. Think soft drinks, packaged snacks, ready meals, and even many baby foods. These products are designed to be hyper-palatable, triggering reward pathways in the brain and making them hard to resist, even when we’re not hungry.

Key health risks linked to UPFs:

The Addiction Connection

Researchers from Harvard, the University of Michigan, and Duke University highlight how UPFs are formulated to maximize cravings and consumption. The Yale Food Addiction Scale, used to assess food addiction, reveals that UPFs meet clinical criteria for addictive substances. People often describe feeling “hooked” on these foods, much like smokers struggling to quit cigarettes.

How to Break Free: Healthy Snack Alternatives

Replacing UPFs with whole or minimally processed foods is one of the most effective ways to improve health. Here are practical, nutrient-dense alternatives:

1. Swap Packaged Snacks for Whole Foods

  • Instead of chips: Try roasted chickpeas, air-popped popcorn, or veggie sticks with hummus or baba ganoush.
  • Instead of candy: Opt for fresh or dried fruit, dark chocolate (70%+ cocoa), or homemade energy balls with oats and nut butter.
  • Instead of sugary granola bars: Choose protein bars with simple ingredients or make your own with oats, seeds, and honey.

2. Prioritize Protein and Fiber

  • Greek yogurt with berries (no added sugar)
  • Hard-boiled eggs or edamame for a quick protein boost
  • Nuts and seeds (almonds, walnuts, pumpkin seeds) for healthy fats and fiber

3. Hydrate Smartly

  • Infused water (cucumber, mint, lemon or spices) instead of soda
  • Herbal teas or sparkling water with a splash of 100% fruit juice

4. Plan Ahead

  • Pre-cut veggies and portioned nuts for on-the-go snacking
  • Homemade trail mix with unsweetened dried fruit and dark chocolate chips

Further Reading

Final Thoughts

Ultra-processed foods can be a real threat to your health . By understanding the risks and choosing whole-food alternatives, you can protect your health and support a food system that prioritizes well-being over profit.

What’s your favorite healthy snack? Share in the comments!

Thank you for reading! You can read more from me on my blog crisbiecoach and, please, subscribe!

How Omega-3s Boost Brain Networks and Intelligence

Forget the myth that fat is the enemy. When it comes to brain health, the right kind of fat—unsaturated fats like omega-3s—could be your brain’s best friend. A groundbreaking study from the University of Illinois at Urbana-Champaign reveals that omega-3 fatty acids are directly linked to the organization of brain networks involved in intelligence.

Let’s see how your diet can shape the architecture of your brain.

🧬 Intelligence Is a Networked Affair

General intelligence isn’t a single skill—it’s a combination of abilities like:

  • Reasoning
  • Problem-solving
  • Decision-making
  • Social cognition
  • Professional performance

These abilities depend on the efficiency and synchronization of brain networks, especially:

  • Dorsal Attention Network (DAN): Active during demanding tasks and problem-solving.
  • Frontoparietal Network (FPN): Involved in decision-making and executive function.
  • Default Mode Network (DMN): Active during rest and introspection.

The study used functional MRI scans to examine how these networks are organized in relation to blood levels of fatty acids.

🧪 The Study: Blood, Brains, and Biomarkers

Researchers analyzed blood samples from 99 healthy adults, average age 69, to measure levels of saturated and unsaturated fats. They then assessed each participant’s general intelligence using the Wechsler Adult Intelligence Scale (WAIS) and mapped their brain network connectivity using MRI imaging.

Key Findings:

  • Higher levels of unsaturated fats, especially omega-3s, were strongly associated with better organization of the dorsal attention and frontoparietal networks.
  • Participants with more efficient brain networks scored higher on intelligence tests.
  • No significant link was found between saturated fats and intelligence-related brain networks.

🧠 Why Fat Matters for Your Brain

The brain is over 55% fat by dry weight. Fats are essential for:

  • Building neuron membranes
  • Synthesizing neurotransmitters
  • Producing enzymes and hormones
  • Supporting synaptic plasticity

While saturated and monounsaturated fats are abundant in most diets, polyunsaturated fats like omega-3s are harder to come by. These include:

  • EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid): Found in fatty fish like salmon and mackerel.
  • ALA (Alpha-linolenic acid): Found in flaxseed, walnuts, and canola oil.

These fats are key components of the Mediterranean diet, which has long been associated with better cognitive aging.

🥑 Where to Find Smart Fats

To boost your brain’s fatty acid profile, include these foods regularly:

  • Fatty fish: Salmon, sardines, mackerel (pay attention to their origins)
  • Nuts: Walnuts, almonds
  • Seeds: Flaxseed, chia
  • Oils: Olive oil, canola oil
  • Avocados

These foods are rich in omega-3s and monounsaturated fats, which support brain structure and function.

🧠 Brain Networks Respond to Nutrition

The study found that unsaturated fats influence the dorsal attention network, which is crucial for tasks requiring focus and problem-solving. This suggests that dietary fats don’t just fuel the brain—they help organize it.

Interestingly, the frontoparietal network, which supports decision-making, also showed improved connectivity with higher omega-3 levels. This means your ability to make smart choices may literally be shaped by what’s on your plate.

🧠 It’s Never Too Late to Feed Your Brain

Even in older adults, increasing omega-3 intake can enhance brain network efficiency. This supports the idea that nutritional interventions can improve cognitive function at any age.

So if you’re looking to stay sharp, don’t fear fat—choose the right kind!

Are you ready to eat smarter to think sharper? Let me know in the comment box here below.

Thank you for reading! You can read more from me on my blog crisbiecoach and of course you can subscribe!

Meditation vs. Mindfulness: Understanding the Differences, Common Ground, and Benefits

I’ve always been drawn to practices that ground me, whether it’s the stillness of a sunrise in Bandipur National Park or the quiet focus of writing. I would like to explore today meditation and mindfulness, two powerful tools for mental clarity and emotional balance. While often used interchangeably, they are distinct practices with unique histories, techniques, and benefits. Let’s see what sets them apart, what they share, and how both can enrich your life.

What is Meditation?

Definition: Meditation is a broad term for practices that train attention and awareness, often to achieve mental clarity, emotional calm, and spiritual growth. It can involve focusing the mind on a particular object, thought, or activity, such as the breath, a mantra, or bodily sensations, to cultivate inner peace and heightened awareness.

History and Perspectives:

  • Ancient Roots: Meditation’s origins trace back thousands of years, with evidence from the Indus Valley (5000–3500 BC) and early Hindu, Buddhist, Taoist, and Jain traditions. The Sanskrit word dhyāna (contemplation) and the Latin meditatio (to ponder) both reflect its deep spiritual and philosophical roots.
  • Global Spread: From India, meditation spread to China, the Middle East, and Europe, adapting to local cultures and religions. In the West, it gained popularity in the 20th century, thanks to figures like Swami Vivekananda and modern teachers who secularized the practice.
  • Modern Context: Today, meditation is practiced worldwide, both as a spiritual discipline and a secular tool for stress reduction and well-being.

Types of Meditation:

  • Focused Attention: Concentrating on a single point (e.g., breath, mantra, candle flame).
  • Open Monitoring: Observing thoughts and sensations without attachment (e.g., mindfulness meditation).
  • Loving-Kindness (Metta): Cultivating compassion toward oneself and others.
  • Body Scan: Systematically focusing on different body parts to release tension.
  • Transcendental Meditation: Using a personalized mantra to settle the mind into a state of restful awareness.
  • Guided Meditation: Following verbal instructions from a teacher or app.
  • Movement-Based: Yoga, walking meditation, or tai chi.

What is Mindfulness?

Definition: Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves observing thoughts, emotions, and sensations as they arise, with acceptance and curiosity.

History and Perspectives:

  • Buddhist Origins: Mindfulness (sati in Pali) is central to Buddhist teachings, particularly in Vipassana meditation, which emphasizes insight and awareness.
  • Western Adaptation: In the 1970s, Jon Kabat-Zinn developed Mindfulness-Based Stress Reduction (MBSR), a secular program that brought mindfulness into mainstream healthcare and psychology.
  • Global Influence: Mindfulness is now integrated into schools, workplaces, and therapy, supported by scientific research on its mental and physical health benefits.

Common Ground:

  • Both cultivate awareness, reduce stress, and improve emotional regulation.
  • Mindfulness is a type of meditation, but not all meditation is mindfulness.
  • Both are backed by science for benefits like reduced anxiety, improved focus, and better sleep.

Scientific Based Benefits

For the Mind:

  • Reduces symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD).
  • Enhances focus, memory, and cognitive flexibility.
  • Promotes emotional resilience and self-awareness.

For the Body:

  • Lowers blood pressure and cortisol levels.
  • Supports immune function and pain management.
  • Improves sleep quality and heart health.

How to Get Started

Meditation:

  • Try a guided app (Headspace, Calm, Insight Timer).
  • Start with 5–10 minutes of breath awareness or body scan.
  • Explore different styles to find what resonates with you.

Mindfulness:

  • Practice mindful eating, walking, or listening.
  • Use reminders (e.g., phone alerts) to pause and check in with your senses.
  • Join a local MBSR course or online community.

Final Thought – Whether you’re seeking stillness after a hectic day or a deeper connection to the present moment, both meditation and mindfulness offer transformative tools. As someone who finds inspiration in the world’s quiet corners, I’ve discovered that these practices are like passports to inner peace, no matter where life takes you.

Question for You: Have you tried meditation or mindfulness? What was your experience like? I’d be happy to read from you in the comments!

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How Some Food Preservatives Could Be Linked to Diabetes and Cancer

You’ve probably heard the advice to eat fresh, whole foods, but have you ever stopped to consider what’s really in the packaged foods? Two groundbreaking studies suggest that some common food preservatives may be linked to higher risks of type 2 diabetes and cancer. These findings, drawn from one of the largest nutritional studies ever conducted, should make us all pause and reconsider what we’re putting on our plates.

The Studies: What the Research Reveals

The studies, part of the NutriNet-Santé project in France, analyzed data from over 100,000 adults between 2009 and 2023. Researchers examined the association between the consumption of 17 different food preservatives and the risk of developing type 2 diabetes and cancer. The results were eye-opening, and more than a little concerning.

1. Preservatives and Type 2 Diabetes

Published in Nature Communications, the diabetes study found that higher overall intake of preservatives was associated with a 47% increased risk of developing type 2 diabetes. When broken down further:

  • Non-antioxidant preservatives were linked to a 49% higher risk.
  • Antioxidant additives were associated with a 40% higher risk.

Even more alarming, 12 out of the 17 preservatives studied individually were linked to an increased risk of type 2 diabetes. This is the first study of its kind to establish such a connection, and while more research is needed, the findings align with earlier experimental data suggesting these compounds may disrupt metabolic health.

Key Preservatives of Concern:

  • Sodium nitrite (often found in processed meats like bacon and deli meats)
  • Potassium sorbate (used in dairy products, baked goods, and dried fruits)
  • Sulfites (common in wines, dried fruits, and some processed foods)

2. Preservatives and Cancer Risk

The second study, published in the BMJ, focused on cancer risk. While 11 of the 17 preservatives studied showed no link to cancer, several stood out for their potential dangers:

  • Potassium sorbate was associated with a 14% increased risk of overall cancer and a 26% higher risk of breast cancer.
  • Sulfites were linked to a 12% higher risk of overall cancer.
  • Sodium nitrite was tied to a 32% increased risk of prostate cancer.
  • Potassium nitrate was associated with a 13% higher risk of overall cancer and a 22% higher risk of breast cancer.
  • Acetates (including acetic acid) were linked to a 15% higher risk of overall cancer and a 25% higher risk of breast cancer.

Why It Matters: These preservatives are widely used in ultra-processed foods (UPFs), which make up a significant portion of many people’s diets. While the studies don’t prove causation, they do suggest a troubling correlation, one that warrants further investigation and, in the meantime, greater caution.

How Preservatives Might Harm Your Health

So, how could these seemingly harmless additives be linked to such serious health risks? Researchers propose several mechanisms:

  1. Inflammation and Immune Response: Some preservatives may disrupt gut health and trigger chronic inflammation, a known risk factor for both diabetes and cancer. For example, sulfites and nitrites have been shown to alter immune pathways, potentially setting the stage for disease development.
  2. Oxidative Stress and DNA Damage: Certain preservatives, like sodium nitrite, can form nitrosamines in the body—compounds that damage DNA and increase cancer risk. This is particularly concerning for processed meats, where nitrites are commonly used.
  3. Metabolic Disruption: Preservatives may interfere with glucose metabolism and insulin sensitivity, contributing to the development of type 2 diabetes. This aligns with the study’s findings that higher preservative intake correlates with increased diabetes risk.

What You Can Do: Practical Steps to Reduce Your Risk

While the findings are concerning, the good news is that you can take action to minimize your exposure to these potentially harmful additives. It may sound as a repetition of previous advice but it doesn’t harm to raise attention on such important issues.

1. Choose Fresh, Whole Foods

The simplest way to avoid preservatives? Eat fresh. Focus on:

  • Fruits and vegetables (organic when possible, to avoid pesticide residues).
  • Whole grains like brown rice, quinoa, and oats.
  • Lean proteins if you really want to eat animal proteins choose such open air raised chicken, but eat preferably any kind of beans, chick peas and lentils.
  • Healthy fats from nuts, seeds, avocados, and olive oil.

2. Read Labels Carefully

If you do buy packaged foods, check the ingredients list for the preservatives mentioned above. Avoid products with:

  • Sodium nitrite/nitrate (often in deli meats, hot dogs, and bacon).
  • Potassium sorbate (found in cheese, yogurt, and baked goods).
  • Sulfites (common in dried fruits, wine, and some sauces).
  • Acetates (used in bread, snacks, and condiments).

3. Limit Ultra-Processed Foods (UPFs)

UPFs are loaded with additives, including preservatives. Common culprits include:

  • Frozen meals and instant noodles.
  • Packaged snacks like chips, cookies, and candy.
  • Sugary cereals and granola bars.
  • Processed meats (sausages, ham, salami).

Opt for minimally processed alternatives, like homemade soups, fresh salads, and snacks like nuts or fruit.

4. Cook at Home More Often

When you prepare your own meals, you control the ingredients. Try batch cooking and meal prepping to make healthy eating more convenient. Even simple swaps, like making your own salad dressing instead of buying store-bought, can reduce your preservative intake.

5. Support Policy Changes

The researchers behind these studies are calling for stricter regulations on food additives. As a consumer, you can:

  • Advocate for transparency in food labeling.
  • Support brands that prioritize clean, preservative-free ingredients.
  • Stay informed about food safety research and share your knowledge with others.

Small Changes, Big Impact

You don’t need to overhaul your diet overnight. Start with one or two changes:

  • Swap processed meats for fresh or minimally processed alternatives.
  • Choose a preservative-free snack next time you’re at the store.
  • Cook one extra meal at home this week.

Every small step reduces your exposure to potentially harmful additives—and moves you toward a healthier life.

What’s one preservative you’ll avoid after reading this? Share your thoughts in the comments below, and let’s keep the conversation going!

Thank you for reading! You can read more from me on my blog crisbiecoach and, please, subscribe!

The Surprising Link Between Your Plate and Your Mood

What if the key to lifting your mood wasn’t just therapy or medication, but also what you eat? The emerging field of psychonutrition, explored in depth by psychiatrist and researcher Guillaume Fond in his book “Bien manger pour ne plus déprimer: Prendre soin de son intestin pour prendre soin de son cerveau” (I think it is only in French), suggests that your diet plays a profound role in mental health. Far from being just another trendy diet book, Fond’s work dives into the science behind how food affects both your brain and your gut microbiome, offering practical, evidence-based ways to support emotional well-being through nutrition.

How Food Shapes Your Brain and Mood

1. The Gut-Brain Axis: A Two-Way Street

Your gut and brain are in constant conversation, connected by the gut-brain axis. This bidirectional link means that what you eat doesn’t just feed your body, it also influences your emotions, stress levels, and even cognitive function. A healthy gut microbiome, nurtured by fiber-rich foods, probiotics, and prebiotics, can reduce inflammation and boost the production of mood-regulating neurotransmitters like serotonin (often called the “happiness hormone”).

Key Insight: Up to 90% of serotonin is produced in the gut, making gut health a critical factor in managing depression and anxiety.

2. The Mediterranean Diet: A Recipe for Mental Well-Being

The Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, nuts, and fish isn’t just good for your heart. Studies show it’s also one of the most effective dietary patterns for reducing symptoms of depression. A 2017 study published in BMC Medicine found that participants who followed this diet had a 33% lower risk of developing depression compared to those who didn’t.

Why It Works: This diet is packed with anti-inflammatory foods, omega-3 fatty acids, and antioxidants, all of which support brain health and reduce oxidative stress, a known contributor to mental health disorders.

3. Probiotics: The Mood-Boosting Bacteria

Probiotics, live microorganisms found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, can do more than aid digestion. Research suggests that certain strains, such as Lactobacillus and Bifidobacterium, may alleviate symptoms of depression and anxiety by improving gut health and reducing inflammation.

Practical Tip: If you’re considering probiotics, look for strains specifically studied for mental health benefits, such as Lactobacillus helveticus and Bifidobacterium longum.

From Science to Your Plate: Practical Tips for a Mood-Boosting Diet

Guillaume Fond’s book doesn’t just stop at theory, it offers actionable advice to help you integrate psychonutrition into your daily life. Here are some key takeaways:

1. Eat the Rainbow

Aim for a diverse, colorful plate filled with fruits, vegetables, and whole grains. These foods are rich in vitamins, minerals, and antioxidants that combat inflammation and support brain function.

2. Prioritize Omega-3s

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are essential for brain health. If you’re not a fan of fish, or if you are vegetarian like me, consider plant-based sources like flaxseeds, chia seeds, and walnuts.

3. Feed Your Gut

Incorporate probiotic-rich foods (yogurt, kefir, miso) and prebiotic foods (garlic, onions, bananas, asparagus) to nurture a healthy gut microbiome.

4. Watch Your Sugar and Processed Foods

High-sugar and ultra-processed foods can disrupt gut health and trigger inflammation, which is linked to poorer mental health. Opt for whole, minimally processed foods whenever possible.

The Bigger Picture: Nutrition as a Complement to Mental Health Care

While psychonutrition offers promising tools, it’s not a standalone cure for depression or other mental health conditions. Fond emphasizes that diet should be seen as a complement to traditional treatments like therapy and medication, not a replacement. However, the beauty of this approach is its accessibility, everyone can start making small, meaningful changes to their diet today.

Start Small to Feel the Difference

You don’t need to overhaul your diet overnight. Start with one or two changes, perhaps swapping a sugary snack for a handful of nuts or adding a serving of fermented food to your meals. Track how you feel over the next few weeks. Does your energy improve? Do you notice a shift in your mood?

Share Your Journey: Have you tried adjusting your diet for better mental health? What changes made the biggest difference for you? Let’s continue the conversation in the comments below!

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Chocolate: Your Festive Brain Booster

As the holiday season wraps us in twinkling lights and festive cheer, there’s one treat that often takes center stage: chocolate. Whether it’s a rich dark truffle or a creamy milk chocolate bar, this beloved indulgence does more than just satisfy our sweet tooth. Recent scientific studies suggest that chocolate, especially dark chocolate, might just be the brain’s best friend—boosting mood, sharpening cognition, and even protecting against age-related decline.

But is this too good to be true? Let’s unwrap the science behind chocolate’s potential brain benefits, just in time for Christmas.

Chocolate and Mood: A Festive Lift

The Comfort of Cocoa – For centuries, chocolate has been celebrated for its mood-enhancing properties. The ancient Mayans called it the “food of the gods,” and modern science is beginning to understand why. A 2024 clinical trial published in Scientific Reports found that menopausal women who consumed 12 grams of 78% dark chocolate daily experienced significant improvements in mood and sleep quality compared to those who ate milk chocolate. The study suggests that the high flavonoid content in dark chocolate may play a key role in reducing depressive symptoms and enhancing overall well-being.

Dark Chocolate: The Mood Stabilizer – A large-scale study of over 13,000 U.S. adults revealed that those who regularly consumed dark chocolate had a 70% lower risk of clinically relevant depressive symptoms. The key? Dark chocolate’s rich flavonoid content, which is known for its anti-inflammatory and neuroprotective effects. While milk and white chocolate didn’t show the same benefits, dark chocolate’s unique composition makes it a standout for mental health.

Cognitive Benefits: Sharpening Your Mind for the Holidays

Flavonoids: The Brain’s Secret Santa – Dark chocolate is packed with flavonoids, powerful antioxidants that cross the blood-brain barrier and accumulate in regions associated with learning and memory. Research from 2023 and 2024 highlights that regular flavonoid intake is linked to better cognitive function, reduced risk of dementia, and even improved memory in healthy adults. These compounds enhance cerebral blood flow, boost oxygenation, and protect brain cells from oxidative stress—making them a natural ally for cognitive vitality.

A Nobel-Worthy Treat? – In a whimsical yet thought-provoking study, researchers found a surprising correlation: countries with higher per capita chocolate consumption tend to produce more Nobel laureates. While this doesn’t prove causation (after all, correlation isn’t causation!), it’s a fun reminder of chocolate’s potential cognitive perks. The theory? Flavonoids in cocoa may enhance brain function, giving chocolate lovers a subtle mental edge.

The Christmas Caveat: Not All Chocolate Is Created Equal

Choose Wisely – Not all chocolate is a brain booster. The benefits are most strongly linked to dark chocolate with a high cocoa content (70% or more). Milk and white chocolate, which contain less cocoa and more sugar, don’t offer the same advantages. So, this holiday season, opt for quality over quantity, savor a square or two of dark chocolate to reap the rewards without overindulging.

Moderation Matters – While chocolate can be a festive friend to your brain, balance is key. Overconsumption can lead to weight gain and other health issues. Enjoy it as part of a varied, nutrient-rich diet, especially during the holidays when treats abound.

Wrapping Up: Chocolate as a Festive Gift for Your Brain

This Christmas, give yourself the gift of chocolate, guilt-free and backed by science. Whether you’re unwrapping a dark chocolate truffle or sipping on a rich cocoa drink, remember that this festive favorite might just be doing your brain a world of good. From lifting your mood to sharpening your mind, chocolate is more than a treat; it’s a celebration of health and happiness.

So go ahead, indulge in a little holiday magic. Your brain will thank you.

What’s your favorite way to enjoy chocolate during the holidays? Share it in the comments!

Wishing you a season of peace and joy, and a New Year filled with hope and happiness.

Thank you for reading! You can read more from me on my blog crisbiecoach and, please, subscribe!

India Part 3 – Ayurveda and Serenity

We spent the last part of our trip in India getting Ayurvedic treatments. Ayurveda, often called the “science of life,” is an ancient Indian system of medicine that dates back over 5,000 years. Rooted in the belief that health is a balance between body, mind, and spirit, Ayurveda focuses on prevention and holistic healing. Unlike modern medicine, which often treats symptoms, Ayurveda seeks to address the root cause of imbalance, using natural remedies, diet, and lifestyle adjustments.

At the heart of Ayurveda are the three Doshas: Vata, Pitta, and Kapha. These are biological energies found throughout the body and mind, governing all physical and mental processes. Each person has a unique combination of these Doshas, which determines their constitution and health tendencies.

  • Vata (air and space) governs movement, creativity, and communication. An imbalance can lead to anxiety, insomnia, or digestive issues.
  • Pitta (fire and water) controls metabolism, digestion, and intelligence. Excess Pitta may cause inflammation, anger, or acidity.
  • Kapha (earth and water) provides structure, lubrication, and stability. Too much Kapha can result in weight gain, sluggishness, or congestion.

At Travancore Heritage, a serene Ayurvedic resort near Trivandrum, Kerala, the treatments are tailored to balance these Doshas. The experience begins with a consultation, where an Ayurvedic doctor assesses your Dosha and prescribes therapies, diet, and herbal medicines. Then, you have a daily re-assessment to adjust your treatment, that consists of different kind of therapies for 2 and a half hours.

Let’s see the most common therapies:

  • Abhyanga: A full-body oil massage using warm, medicated oils to detoxify, nourish the skin, and calm the nervous system.
  • Shirodhara: A continuous stream of warm oil poured onto the forehead, inducing deep relaxation and mental clarity.
  • Pizhichil: A luxurious treatment where warm oil is poured over the body while being massaged by two therapists, ideal for arthritis and muscle pain.
  • Peanut Sweda: or herbal stamp therapy is a unique Ayurvedic treatment that combines heat and herbs to relieve pain and relax the body. 

A cornerstone of Ayurvedic medicine is Ghee, or clarified butter. It is used both internally and externally for its detoxifying and nourishing properties. Rich in antioxidants and healthy fats, ghee improves digestion, boosts immunity, and lubricates the joints.

Vegetarian Food and the Magic of Ghee

The food at Travancore Heritage is a celebration of Kerala’s vegetarian traditions. Meals are prepared with fresh, local ingredients, and every dish is designed to balance the Doshas. During the therapy (actually also later as they give you a list of recommended food) you are supposed to eat only food that is appropriate to your doshas. Here are some examples of delicious vegetarian food:

  • Sambar: A lentil-based vegetable stew with tamarind and spices.
  • Idli: Fermented rice steamed into soft, fluffy cakes.
  • Pathiri: A delicious crispy pancakes.
  • Thorans: Stir-fried vegetables with grated coconut.
  • Rice and ghee: A sumptuous dish with a deliciously creamy texture easy to digest.
  • Koottukari, a thick, delightful lentil and vegetable curry.
  • Dosa: a thin, savoury crepe made from a fermented batter of ground black gram and rice. 

Ghee is generously used in cooking, adding a rich, nutty flavor. It is believed to enhance the absorption of nutrients and promote longevity.

Of course there is much more to explore in Kerala’s food, but those are our favorites. We didn’t taste any sweet, following medical advise, as sugar is known to boost inflammation.

The Beauty of Travancore Heritage

The resort itself is a haven of tranquility. Nestled amidst lush greenery, the traditional Kerala-style cottages are built with wood and laterite, exuding an old-world charm. The gardens are alive with the sounds of birds—kingfishers, woodpeckers, and bulbuls, while palm squirrels and butterflies dart between the trees. The air is humid and thick but it spreads the scent of frangipani and jasmine, and the gentle rustle of palm leaves lulls you into a state of calm.

However, not everything was perfect. The nearby beach, though picturesque from a distance, was marred by waste left behind (I must say by local fishermen) denoting a poor trash management. Plastic bottles and wrappers littered the shore, a stark contrast to the resort’s pristine environment. It was a reminder that even in beautiful places, human neglect can leave scars.

The Kindness of the People

What truly made the experience unforgettable was the warmth of the people. The staff at Travancore Heritage treated us like VIP, always ready with a smile and a helping hand. Their kindness extended beyond the resort. During a tuk-tuk tour of Trivandrum, our driver doubled as a guide, sharing stories about the city’s history and culture. We visited the Padmanabhaswamy Temple, and the bustling Chalai Market, where we bought spices to bring back home.

A Royal Welcome at the Hilton

One of the most unexpected highlights was our visit to an exhibition of female entrepreneurs at the Hilton. As we entered, we were warmly greeted by the organizers, who treated us like royalty, insisting on taking photos for their records. The exhibition showcased everything from handmade jewelry to clothes, each stall a testament to the talent and resilience of Kerala’s women.

The Backwaters of Poovar

A trip to Kerala would be incomplete without a boat ride through the backwaters of Poovar. We glided the water and went through mangroves, coconut groves, and fishing villages. The backwaters are a birder’s paradise. We spotted kingfishers, cormorants, egrets, herons, eagles and even a brahmin kite soaring overhead. The silence was broken only by the gentle lapping of water against the boat.

Shopping and Souvenirs

No trip to Kerala is complete without indulging in some shopping. We returned home with silk scarves, pashminas, handcrafted jewelry, and cotton shirts in vibrant colors. Each piece will be a beautiful souvenir of our trip.

Walking with Eagles

Our final adventure was a walk along the beach, where we encountered eagles soaring above. I must admit, I was a little scared, but the experience was wonderful. It was a surprise to see the wild beauty coexisting with human life in Kerala.

Final Thoughts

Kerala is a land of contrasts, serene backwaters and bustling cities, ancient traditions and modern innovations. Yet, it is the kindness of the people, the healing power of Ayurveda, and the beauty of nature and wildlife that linger in my heart. Travancore Heritage was more than a retreat; it was a journey into the soul of Kerala, one that I will cherish forever.

Do you have a special memory of a trip that you will cherish forever?

Thank you for reading. This is the last part of our trip to the South of India. If you liked it, put a like and a comment and sign up for my blog crisbiecoach.

India part 2: Bandipur Safari Adventure – the Wild Heart of India

The Journey Begins: Chaos and Color on the Road

India is a country that assaults the senses in the best possible way. The moment you step outside, you’re immersed in a symphony of honking horns, the scent of spices, and the vibrant chaos of life unfolding on the streets. Our journey to Bandipur National Park was no exception. The roads were alive, not just with cars, trucks, and motorbikes, but with pedestrians, cows, and even sheep, goats, horses, donkeys… It seems that in India, the road belongs to everyone.

After hours of navigating this lively maze, we arrived at the Bandipur Safari Lodge in the late morning. The lodge, nestled on the edge of the forest, was a serene contrast to the bustling roads. We were greeted with warm smiles and a delicious lunch, which we devoured eagerly, knowing that our first safari was just around the corner.

First Safari: A Glimpse of the Queen of the Jungle

At 2 PM, we set off on our first safari. The anticipation was palpable. Bandipur is renowned for its tiger population, and we were desperate for a sighting. As we ventured deeper into the park, the forest seemed to hold its breath. Then, in the distance, we saw her, a tiger, on the top of a rock. She was calling to her cubs, her voice a low, rumbling growl that sent shivers down my spine. It was magic.

We continued our exploration, and soon, we encountered herds of elephants. These gentle giants moved gracefully through the trees, their massive forms both powerful and peaceful. One elephant, perhaps curious or just feeling sociable, broke away from the group and ambled toward our jeep. For a moment, it felt like a greeting, a wild, untamed welcome to their world.

Dawn Safari: The Forest Wakes Up

The next morning, we rose before the sun. The air was cool, and the forest was just beginning to stir. As we drove through the misty landscape, we spotted deer, peacocks, elephants again and many other birds whose calls echoing through the trees. But our hearts were still set on seeing the tiger again.

The afternoon safari brought us back to the same area where we’d seen her the day before. And there she was, the tiger, lying among the bushes, yawning lazily as if she’d just woken up from a nap. She was breathtakingly beautiful, her stripes glowing in the dappled sunlight. When she turned her head and looked at us, I felt tears welling up. It was a dream come true, a moment of pure, unfiltered connection with one of nature’s most magnificent creatures.

Final Morning: A Family of Tigers

Our last safari was at dawn again, and it turned out to be the most unforgettable. As we drove along the usual path (the guides know exactly where to go), our guide suddenly stopped the jeep. There, emerging from their den, were the tiger and her two cubs. They were heading toward a nearby waterhole, their movements fluid and graceful. Watching them together, a family in the wild, was an emotion I can’t put into words. It was raw, real, and deeply moving.

We also saw more elephants, spotted deer, eagles, a mangus, and even giant spiders, each sighting adding more emotions to this incredible experience.

Why Bandipur Stays With You

Bandipur National Park is more than just a wildlife destination; it’s a place where you feel the pulse of the wild. The tigers, elephants, and the myriad of other creatures we encountered will stay with me, in my heart and memory, forever.

The Bandipur Safari Lodge was the perfect base for our adventure, simple but comfortable, welcoming, and perfectly situated to explore the park. The guides were knowledgeable, the food was delicious, and the memories we made are ones we’ll cherish forever.

If you’re a wildlife lover, a photographer, or simply someone who wants to experience the magic of the wild, Bandipur should be on your list. It’s not just about seeing animals; it’s about feeling the wild heart of India beat around you.

Have you ever been on a safari? Or do you have magic memories of one trip?

Tips for Your Bandipur Safari Adventure

  • Best Time to Visit: October to May is ideal, as the weather is pleasant and wildlife sightings are frequent.
  • What to Pack: Neutral-colored clothing, binoculars, a good camera, and water.
  • Respect the Wildlife: Keep silent and follow your guide’s instructions.

Thank you for reading. This is the second part of my trip to India. If you liked it, stay tuned for the next and last episode by signing up for my blog crisbiecoach.

The cover photo is from my husband, Massimo.

My Trip to India, part 1 – A Day in Bangalore: Chaos, Connection, and the Taste of Tradition

My husband and I spent our first day in India in Bangalore, to meet with Monisha, a student that I met remotely during the running of a scientific project.

Bangalore doesn’t just wake up, actually it never sleeps. We arrived at 3 a.m. and there was already heavy traffic. In the morning, it exploded of life. The city’s energy is a living thing, a whirlwind of everyone having two, three, four and even more wheels honking, the scent of jasmine garlands, and the hum of a million conversations in Kannada, Hindi, and English. I arrived expecting what you may expect from India: traffic, people and animals everywhere, and maybe filter coffees, even though I prefer tea (and I must admit that it was difficult to find a good one despite the fact that India is a tea producer). What I found was a day so vivid, so unexpectedly human, that it’s still imprinted on my senses.

It started with a message from Monisha. “I am in your hotel lobby. Take your time and when you are ready I call a cab.” she texted. An hour later, we were squeezed into the back of a car, driving through lanes packed with vendors selling marigolds, steaming idlis, fabrics, clothes and all you can think about. Monisha told me that her mother would join us for lunch. “Excellent”, I said. The cab let us off in a shopping area (Bangalore doesn’t really have a city center, you are always in the center of something going on…). While waiting for her, we walked around looking the livelihood of the people. Everyone has something to sell, and everyone is smiling and welcoming. Finally Monisha’s mother, Shantha, arrived and greeted me with a smile that cut through the chaos. “Today, you eat like us,” she declared, and just like that, I was no longer a visitor but a guest in their world.

The Art of Eating with Your Hands

We stopped at a restaurant where they used to go when Monisha was a child and she had very good memories about that place. It was a kind of place where tourists would never go because they won’t be able to find it. You have to enter through a gate next to a shop, go up a stairs and then a door opens up for you. We didn’t order: food was brought with confidence by the waiters. I don’t remember what we ate, I just remember that it was excellent! All the food was served on a banana leaf and no cutlery is needed. You eat with your hands. There is what they call “wash room” where you can wash up your hands before eating. I watched as they deftly mixed food with their fingers, shaping it into a perfect bite. Hesitant at first, I followed suit but I have to admit that it was not easy. I don’t tell you about the stains I still have on my t-shirt and that they will never go away. But eating with my hands wasn’t just about taste. It was about texture, temperature, and the unspoken intimacy of sharing a meal.

Bangalore Palace: A Whisper of Royalty

With stomachs full and spirits high, we headed to the Bangalore Palace. Built in 1878 and inspired by England’s Windsor Castle, the palace is a surreal blend of Tudor towers, Gothic windows, and vine-covered walls. Inside, the Durbar Hall gleamed with gold leaf, while the ballroom felt like a set from a film. Monisha pointed out at the different paintings by Raja Ravi Varma. The gardens, lush and sprawling, offered a quiet escape from the city’s frenzy.

ISKCON Temple: Serenity in the City

Our final stop was the ISKCON Sri Radha Krishna-Chandra Temple. The moment we stepped inside, the city’s noise faded. The temple’s gold-plated spires and marble floors reflected the afternoon light, and the air smelled of incense and fresh flowers. Devotees chanted, their voices rising in harmony. Shantha had her hands folded in prayer, while Monisha explained the meaning of the different statues in the temple. There was also some music performed alive. On going out, they offered us food, but I didn’t feel like to eat. Shantha told me that I shouldn’t refuse sacred food so I just took a little from her.

We ended up the day eating in a finger food truck, where we could taste other specialties of the city. They also gave us a bottle of water and some sweets. We were ready to go on with our trip the day after.

Why This Day Mattered

What made this day unforgettable wasn’t the checklist of sights but the people who brought them to life. Monisha and Shantha didn’t just show us Bangalore; they let us feel it: the warmth of a shared meal, the pride in showing us their city, and the quiet moments of connection in a place that never stops moving. Bangalore, I learned, isn’t just about its reputation as India’s Tech. It’s a city of layers: the chaos of its streets, the grace of its temples, and the generosity of its people.

Tags & Links for the Curious

Karnataka Cuisine

Bangalore’s Cultural Experiences

Have you ever had a travel experience that changed how you see a place? Or a meal that became a memory? I’d love to hear your stories.

This is the first part of my trip to India. If you liked it, stay tuned for the next episodes by signing up for my blog crisbiecoach