crisbiecoach

Why Sustainable Eating Matters

Eating sustainably isn’t just a buzzword—it’s a powerful way to care for both your health and the planet. Every bite we take impacts more than just our bodies; it shapes ecosystems, influences climate change, and affects global food security. Choosing sustainable foods means prioritizing local, seasonal, and minimally processed options that respect natural resources and reduce waste.

A sustainable approach to eating supports farming practices that protect biodiversity and soil health, reduce greenhouse gas emissions, and ensure fair treatment of workers. At the same time, it’s a path to better health, as these choices often emphasize nutrient-dense, whole foods over heavily processed ones. Sustainable eating is about balance: nourishing yourself while contributing to a healthier world for future generations. It’s a small act with a big impact, proof that our daily choices truly matter.

Let’s see why it matters.

Buy Seasonal and Local Foods

Why it matters: Seasonal produce is harvested at its peak, meaning it’s fresher and more nutritious. It also has a lower environmental footprint because it doesn’t require energy-intensive storage and locally bought food doesn’t travel long-distance, which reduces greenhouse gas emissions.

Prioritize Plant-Based Proteins

Why it matters: Producing plant-based proteins like lentils, beans, and tofu requires significantly fewer resources—such as water and land—than meat and dairy. This reduction in resource use helps lower greenhouse gas emissions and conserve biodiversity.

Reduce Food Waste

Why it matters: Food waste is a major contributor to greenhouse gas emissions. When food is wasted, all the resources used to produce, transport, and store it are also wasted. Reducing food waste helps conserve these resources and decreases methane emissions from landfills.

Opt for Whole Foods Over Processed Foods

Why it matters: Whole foods are less processed, retain more nutrients, and require less energy to produce. Additionally, they generate less packaging waste, which reduces environmental pollution.

Support Sustainable Seafood Choices

Why it matters: Overfishing and unsustainable fishing practices can deplete fish populations and damage marine ecosystems. Choosing sustainably sourced seafood helps protect these ecosystems and ensures that fish populations remain healthy for future generations. Moreover, you would avoid the economic decline of coastal communities reliant on fisheries.

Buy in Bulk Where Possible

Why it matters: Buying in bulk reduces the amount of packaging waste, which often ends up in landfills or as litter in the environment. It also tends to be more cost-effective, allowing you to save money while reducing your environmental impact.

Minimize Ultra-Processed Foods

Why it matters: Ultra-processed foods are often high in unhealthy fats, sugars, and salt, and their production is energy-intensive, contributing to higher greenhouse gas emissions. By choosing minimally processed foods, you support a healthier diet and a more sustainable food system.

Cook at Home More Often

Why it matters: Cooking at home gives you control over the ingredients and portion sizes, which can lead to healthier eating habits. It also reduces the need for takeout and packaged meals, which often come with excess packaging and food waste.

Rethink Portion Sizes

Why it matters: Overeating not only affects your health but also increases the demand for food production, which can strain natural resources. By serving smaller portions and eating mindfully, you can reduce food waste and promote a more sustainable food system.

Grow Your Own Food

Why it matters: Growing your own food reduces your reliance on store-bought produce, which often involves long supply chains and significant carbon footprints. It also allows you to enjoy fresh, organic produce right from your garden or balcony.

Be Informed About Certifications

Why it matters: Certifications like organic, Fair Trade and Rainforest Alliance indicate that products are produced using more sustainable and ethical practices. Supporting these products helps promote better environmental and social standards in the food industry.

Hydrate Wisely

Why it matters: Bottled water generates significant plastic waste and requires a lot of energy to produce and transport. Using a reusable water bottle and filtering tap water reduces plastic waste and conserves resources.

By understanding the reasons behind these recommendations, you can make more informed choices that benefit both your health and the environment. Knowing why it’s important to reduce plastic use can motivate you to opt for reusable bags and containers. Similarly, understanding the impact of a plant-based diet on both personal health and environmental sustainability can encourage you to incorporate more plant-based meals into your diet. This knowledge empowers you to make decisions that are not only good for you but also for the planet.

Feel free to ask me any questions, and don’t hesitate to comment in the box below.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!

Simple Meal Plans for a Balanced and Sustainable Diet

You may have noticed that the most recent blog posts are about nutrition and related topics. I’ve decided to transform my website into a reliable resource for nutrition, aiming to help others navigate their health journeys with informed choices and support. Why? A challenging chapter in my life ignited a deeper curiosity about how our bodies react to what we eat and our environments. In the summer of 2023, I had hives, that were solved by medications, self-hypnosis, and more recently with a diet. This path made me realize the critical role of nutrition and holistic well-being in managing autoimmune conditions.

Today, I would like to share some meal ideas that are rich in nutrients, environmentally friendly, and easy to prepare. Each option highlights whole foods, plant-forward choices, and portion mindfulness.

Breakfast Ideas

Oats with Berries and Seeds
- Ingredients: Rolled oats, unsweetened almond milk, chia seeds, a handful of mixed berries, and a drizzle of honey.
- Why it’s great: Rich in fiber, antioxidants, and omega-3s, this meal supports heart health and energy levels while reducing reliance on processed breakfast options.
Avocado Toast with a Twist
- Ingredients: Whole-grain bread, smashed avocado, a sprinkle of nutritional yeast, and cherry tomatoes. Add an optional poached egg.
- Why it’s great: Packed with healthy fats, fiber, and protein, this meal keeps you full and energized.
Plant-Based Smoothie Bowl
- Ingredients: Frozen banana, spinach, unsweetened coconut milk, and a scoop of plant-based protein powder. Top with granola and fresh fruit.
- Why it’s great: Combines fruits and greens for a nutrient-packed, low-impact meal.

Lunch Ideas

Quinoa and Chickpea Salad
- Ingredients: Quinoa, canned chickpeas, diced cucumber, cherry tomatoes, parsley, olive oil, lemon juice, and a pinch of salt.
- Why it’s great: High in plant-based protein and fiber, this refreshing salad is filling and sustainable.
Lentil and Sweet Potato Stew
- Ingredients: Green lentils, diced sweet potatoes, spinach, vegetable broth, garlic, onion, and smoked paprika.
- Why it’s great: A comforting one-pot meal loaded with vitamins, iron, and plant protein.
Whole-grain Wrap with Hummus and Veggies
- Ingredients: Whole-grain tortilla, hummus, shredded carrots, spinach, and roasted red peppers.
- Why it’s great: This quick, no-cook lunch provides a good mix of fiber and nutrients.

Dinner Ideas

Vegetable Stir-Fry with Tofu
- Ingredients: Firm tofu, broccoli, snap peas, bell peppers, sesame oil, soy sauce, ginger, and garlic. Serve with brown rice.
- Why it’s great: Combines plant-based protein with colorful, nutrient-dense veggies for a satisfying meal.
Baked Sardines with Roasted Veggies
- Ingredients: Sardines, asparagus, zucchini, olive oil, and lemon slices.
- Why it’s great: A great source of omega-3 fatty acids and vitamins.
Stuffed Bell Peppers
- Ingredients: Bell peppers, cooked quinoa, black beans, corn, diced tomatoes, and spices like cumin and chili powder.
- Why it’s great: A high-protein, plant-forward dish that’s hearty and packed with nutrients.

Snacks and Sides

Trail Mix
- Ingredients: Almonds, walnuts, sunflower seeds, and a handful of dried fruit.
- Why it’s great: Easy to pack and full of healthy fats, fiber, and natural sweetness.
Veggie Sticks with Guacamole or Hummus
- Ingredients: Carrot, cucumber, and celery sticks with your choice of dip.
- Why it’s great: A fresh, crunchy option that satisfies hunger without empty calories.
Roasted Chickpeas
- Ingredients: Canned chickpeas, olive oil, and spices like paprika or garlic powder.
- Why it’s great: A crunchy, protein-packed alternative to chips.

Tips for Sustainability in the Kitchen

Plan ahead: Meal prepping reduces food waste and ensures healthier choices during busy days.
Buy seasonal produce: Locally grown fruits and vegetables are fresher and have a lower carbon footprint.
Compost scraps: Turn vegetable peels and other food waste into nutrient-rich compost for plants.
Choose reusable containers: Opt for glass or stainless steel for meal storage.

Are you ready to switch to a source of sustainable ingredients?

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!

Modern Life and Obesity: Balanced Health Choices

Human life has transformed dramatically in the last century. We’ve moved from agrarian societies, where physical labor and homegrown food were central to existence, to urban environments dominated by convenience, speed, and processed meals. Along the way, our diets and lifestyles have shifted in ways that have quietly but powerfully contributed to the modern epidemics of overweight and obesity.

The Social and Cultural Shifts Behind the Crisis

Picture life a few decades ago: meals cooked from scratch, family dinners without distractions, and a pace of life that allowed time to prepare, eat, and enjoy food. Now, compare that to today’s way of eating. We rush through meals, rely on takeout, and often consume food in front of screens. These cultural shifts, coupled with the marketing of calorie-dense, nutrient-poor foods, have rewired our relationship with eating.

Portion sizes have ballooned, and processed foods‘ affordability often outweighs the fresh produce cost. Moreover, technological advancements have reduced the physical effort required in daily life, leaving us more sedentary than ever. Together, these factors create a perfect storm for rising obesity rates.

The Role of Nutrients in Our Diets

To understand how to support your health, we must first unpack the essential nutrients in our foods and their roles:

Carbohydrates provide energy, but not all carbs are equal. Refined carbs like white bread and sugary snacks spike blood sugar levels, while complex carbs found in whole grains and vegetables release energy slowly, sustaining us throughout the day.
Proteins are the building blocks of life, repairing tissues and supporting muscle growth. Lean sources like beans, lentils, eggs, offer high nutritional value with minimal environmental impact.
Fats are essential for brain health and energy, yet there’s a big difference between healthy fats from nuts, avocados, and olive oil, and harmful trans fats found in fried and processed foods.
Vitamins and minerals support countless bodily functions, from immune defense to bone health. Consuming a colorful variety of fruits and vegetables ensures we get a spectrum of these critical nutrients.

Choosing Wisely Without Harming the Planet

Our food choices influence not only our health but also the health of the planet. Animal agriculture, for instance, is a leading contributor to greenhouse gas emissions. We can lighten our environmental footprint by choosing plant-based proteins, reducing meat consumption, and opting for sustainably sourced seafood.

Consider these actionable strategies:

Prioritize whole foods: Fresh, unprocessed foods retain their nutrients and avoid the hidden sugars, sodium, and unhealthy fats lurking in packaged meals.
Diversify your plate: A mix of grains, legumes, vegetables, and fruits not only supports health but reduces reliance on resource-intensive food sources.
Practice portion mindfulness: The principle of eating until you’re satisfied, not full, aligns with many traditional eating cultures and can help combat overconsumption.

Reflecting on the Path Forward

The battle against obesity isn’t won with diets or quick fixes. It requires a collective reevaluation of how we view food, not just as fuel but as a cultural and environmental keystone. By choosing foods rich in nutrients and grown sustainably, we honor our bodies and the earth.

Slow down to reconnect with food, it can be transformative. Cooking a simple, balanced meal, savoring each bite, and sharing it with loved ones remind us of the joys and health that food brings.

Are you ready to rewrite your relationship with food, one thoughtful, sustainable choice at a time?

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!

What Does It Mean to Be a Sustainable Eater?

In a time when environmental and health issues are increasingly intertwined, sustainable eating has become a vital, personal way to support the planet’s future. According to the World Health Organization (WHO), sustainable eating extends beyond choosing foods for personal well-being. It’s about embracing food choices that also contribute to environmental health, social equity, and economic viability. But what does sustainable eating truly mean, and how do our choices impact both our bodies and our planet?

Key Principles of Sustainable Eating

The WHO’s guiding principles on sustainable eating emphasize a balance that considers health, environmental impact, and socio-economic factors. Here are some foundational principles to keep in mind:

Prioritizing Plant-Based Foods
A diet rich in fruits, vegetables, whole grains, nuts, and seeds is the cornerstone of sustainable eating. Plant-based diets generally require fewer natural resources than diets high in animal products, resulting in reduced greenhouse gas emissions, land use, and water consumption. By making plants the primary focus, we align our food habits with a lower environmental footprint.
Emphasizing Variety and Local Sources
Choosing seasonal, local produce supports biodiversity and reduces the carbon footprint associated with long-distance food transportation. The WHO suggests eating a variety of foods to maintain nutritional balance and avoid over-reliance on specific crops, which can degrade ecosystems over time. This approach not only promotes a healthy diet but also strengthens local economies and food systems.
Minimizing Processed Foods and Waste
Processed foods are often associated with higher energy consumption during production and packaging. A sustainable eater is mindful of food waste and aims to consume fresh, whole foods wherever possible. By reducing waste and prioritizing fresh ingredients, we lessen our environmental impact and conserve valuable resources.
Opting for Responsibly-Sourced Protein
Protein choice is a significant factor in sustainable eating. Animal-based proteins, especially red meat, have a considerable environmental impact. Sustainable eaters are encouraged to shift to plant-based proteins, such as legumes, tofu, and nuts, or to sustainably sourced fish and poultry if preferred. This balance can help reduce the environmental burden of meat production, from water usage to deforestation.

How Our Choices Shape Our Health and the Planet’s Health

Sustainable eating is a two-way relationship: the foods we consume shape our well-being while influencing the environment around us. Choosing nutrient-dense, plant-based foods doesn’t just help lower our risk of chronic illnesses like heart disease, obesity, and diabetes—it also aids in reducing pollution, preserving natural habitats, and promoting biodiversity. By aligning our diets with what is sustainable for the planet, we also consume foods that better support our health.

For example, fruits and vegetables are typically rich in fiber, vitamins, and minerals essential for overall health. And because plant-based diets tend to be lower in saturated fats than meat-heavy diets, they are associated with reduced rates of cardiovascular disease. So, a sustainable diet isn’t merely about minimizing environmental damage; it also has the potential to enhance our personal wellness.

Why Protein is Central to the Sustainable Eating Debate

Protein production, particularly animal-based protein, lies at the heart of the sustainability discussion. Livestock farming accounts for significant greenhouse gas emissions and requires extensive land, water, and feed. Conversely, plant-based proteins such as lentils, chickpeas, and beans require fewer resources and contribute less to carbon emissions. This distinction has spurred many to rethink traditional protein sources, encouraging a shift toward plant-based options.

However, sustainable protein choices aren’t limited to plants. For those who eat meat, opting for smaller portions, choosing sustainably sourced fish, or incorporating plant-based protein alternatives can reduce their carbon footprint while providing essential nutrients. It’s about balance and thoughtful selection rather than cutting out animal protein altogether.

Embracing the Role of the Sustainable Eater

Becoming a sustainable eater involves small, mindful changes that accumulate into meaningful impacts. Choosing locally-sourced produce, reducing meat consumption, and minimizing food waste can all contribute to a more sustainable world. Each choice we make resonates beyond our individual health, influencing the health of ecosystems, animals, and communities around the globe.

Sustainable eating isn’t simply a trend; it’s a thoughtful response to the urgent challenges of our era. By adopting WHO’s principles, we empower ourselves to contribute positively to the planet while nourishing our own health.

Remember: the choices we make truly matter.

What do you think about a plant-based diet? Are you ready to switch?

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts and also for Wise&Shine an incredible online magazine!

Cosa significa mangiare in modo sostenibile

Oggi piú che mai le questioni ambientali e di salute sono sempre più intrecciate, e l’alimentazione sostenibile è diventata un modo essenziale e personale per sostenere il futuro del pianeta. Secondo l’Organizzazione Mondiale della Sanità (OMS), l’alimentazione sostenibile va oltre la scelta di cibi per il benessere personale: è un modo per abbracciare scelte alimentari che contribuiscono anche alla salute ambientale, all’equità sociale e alla sostenibilità economica. Ma cosa significa davvero mangiare in modo sostenibile, e come le nostre scelte influenzano sia il nostro corpo che il pianeta?

Principi fondamentali dell’alimentazione sostenibile

I principi guida dell’OMS sull’alimentazione sostenibile enfatizzano un equilibrio che considera la salute, l’impatto ambientale e i fattori socio-economici. Ecco alcuni principi fondamentali da tenere a mente:

Priorità agli alimenti di origine vegetale
Una dieta ricca di frutta, verdura, cereali integrali, noci e semi è la base dell’alimentazione sostenibile. Le diete a base vegetale richiedono generalmente meno risorse naturali rispetto a quelle ricche di prodotti animali, riducendo le emissioni di gas serra, l’uso del suolo e il consumo di acqua. Ponendo le piante al centro della nostra alimentazione, allineiamo le nostre abitudini alimentari a un’impronta ambientale più bassa.
Preferire i prodotti locali e di stagione
Scegliere prodotti stagionali e locali sostiene la biodiversità e riduce l’impronta di carbonio associata al trasporto di alimenti a lunga distanza. L’OMS suggerisce di mangiare una varietà di alimenti per mantenere l’equilibrio nutrizionale ed evitare una dipendenza eccessiva da colture specifiche, che possono degradare gli ecosistemi nel tempo. Questo approccio non solo promuove una dieta sana, ma rafforza anche le economie e i sistemi alimentari locali.
Minimizzare i cibi processati e lo spreco
I cibi processati richiedono un maggiore consumo di energia durante la produzione e il confezionamento. Chi mangia in modo sostenibile è attento agli sprechi alimentari e cerca di consumare alimenti freschi e integrali per quanto possibile. Riducendo gli sprechi e dando priorità agli ingredienti freschi, riduciamo il nostro impatto ambientale e conserviamo risorse preziose.
Scegliere proteine di origine responsabile
La scelta delle proteine è un fattore importante nell’alimentazione sostenibile. Le proteine animali, soprattutto la carne rossa, hanno un impatto ambientale considerevole. Mangia preferibilmente proteine di origine vegetale, come legumi, tofu e noci, o pesce e pollame provenienti da fonti sostenibili, se proprio devi. Questo equilibrio può aiutare a ridurre il peso ambientale della produzione di carne, dal consumo di acqua alla deforestazione.

Come le nostre scelte influenzano la nostra salute e quella del pianeta

L’alimentazione sostenibile è a doppio senso: i cibi che consumiamo influenzano il nostro benessere e, allo stesso tempo, l’ambiente intorno a noi. Scegliere alimenti ricchi di nutrienti e di origine vegetale non solo aiuta a ridurre il rischio di malattie croniche come malattie cardiache, obesità e diabete, ma contribuisce anche a ridurre l’inquinamento, a preservare gli habitat naturali e a promuovere la biodiversità. Una dieta sostenibile per il pianeta favorisce anche il miglioramento della nostra salute.

Ad esempio, frutta e verdura sono tipicamente ricchi di fibre, vitamine e minerali essenziali per la salute generale. E poiché le diete a base vegetale tendono a essere più povere di grassi saturi rispetto a quelle ricche di carne, riducono il rischio di malattie cardiovascolari.

Perché le proteine sono al centro del dibattito sull’alimentazione sostenibile

Le proteine, in particolare quelle di origine animale, sono al centro del dibattito sulla sostenibilità. L’allevamento di bestiame rappresenta una quota significativa delle emissioni di gas serra (14,5%) e richiede ampie quantità di terra, acqua e alimenti che potrebbero essere destinati al consumo umano. Al contrario, le proteine vegetali come lenticchie, ceci e fagioli richiedono meno risorse e contribuiscono meno alle emissioni di carbonio. Per questo molte persono stanno ripensando la loro dieta a base di fonti tradizionali di proteine, e si stanno indirizzando verso opzioni a base vegetale.

Per chi proprio non puó fare a meno di consumare carne, sarebbe opportuno optare per porzioni più piccole. Se vuoi mangiare pesce, scegli quello proveniente da fonti sostenibili.

Concludendo, mangiare in modo sostenibile implica piccoli e consapevoli cambiamenti che si trasformano in un impatto significativo. Scegliere prodotti locali, ridurre il consumo di carne e pesce, minimizzare gli sprechi alimentari, sono azioni che possono contribuire a un mondo più sostenibile influenzando la salute degli ecosistemi, degli animali e delle comunità in tutto il mondo.

L’alimentazione sostenibile non è semplicemente una moda; è una risposta consapevole alle sfide urgenti della nostra epoca. Adottando i principi dell’OMS, ci rendiamo partecipi al cambiamento positivo del pianeta e di noi stessi.

Ricorda: le scelte che facciamo contano. Ogni singola azione contribuisce alla costruzione di un mondo migliore e ti aiuta a stare in salute.

Cosa ne pensi di una dieta a base vegetale?

Grazie per aver letto questo articolo. Se ti é piaciuto, perché non ti iscrivi al mio blog?

Practicing Mindful Eating and Self-Compassion

When I sit in cafés, I use to watch people around me. Most are either on their phones or hurriedly eating their lunch, eyes barely focused on what is in front of them. It struck me how disconnected we’ve become from the act of eating. Our meals meant to be a time of restoration and pleasure, have become just another task to cross off the list.

Food often becomes an afterthought, something we grab between meetings or quickly consume while scrolling through our phones. For many, the relationship with food has become transactional, something that satisfies hunger but rarely nourishes the soul. Yet food holds the potential for so much more—it can be a source of joy, comfort, and connection. To reclaim that deeper relationship, we need to turn our attention to mindful eating and self-compassion.

The Lost Art of Eating Mindfully

Mindful eating is an antidote to this rush. It invites us to slow down and reconnect with the sensory experience of food. This isn’t just about eating slower, though of course that helps; it’s about being fully present. When we take a bite, we should focus on the texture, the flavors, and the colors on the plate. We could ask ourselves: What does this taste like? How does it make me feel? It’s an act of curiosity and engagement that deepens our awareness of what we consume.

The Practice of Food Mindfulness

Practicing mindful eating requires intention, but it doesn’t have to be complicated. Here are a few steps to get started:

Start small. You don’t have to overhaul your entire eating routine overnight. Begin with one meal a day or even one part of a meal. Take a few minutes to savor your food without distractions.
Engage your senses. Before you take a bite, look at your food. Notice the colors, the arrangement. When you eat, feel the texture on your tongue, the burst of flavors. Chew slowly, allowing your senses to fully absorb the experience.
Listen to your body. Often, we eat out of habit or because it’s time, not because we’re hungry. Pause before a meal and check in with yourself. Are you really hungry? How does your body feel? Learning to recognize true hunger and fullness is a key part of mindful eating.
Be grateful. Reflect on the journey your food has taken to arrive at your plate. This sense of gratitude can elevate the experience, helping you appreciate every bite.

Rebuilding Through Self-Compassion

But mindful eating is only part of the equation. To rebuild a healthy relationship with food, we must also practice self-compassion. For many, food carries emotional weight, guilt, shame, or anxiety. These emotions often stem from unrealistic standards we set for ourselves or pressures from society.

One key to shifting this narrative is treating ourselves with kindness. If we overeat, it’s common to spiral into self-criticism. We tell ourselves we have no willpower. But it’s okay to eat more if we don’t do it often. Therefore, what if, instead of judgment, we offered ourselves understanding?

Challenge the inner critic. The next time you catch yourself feeling guilty about food, pause. Ask where that voice is coming from. Is it societal pressure, or perhaps old beliefs about what it means to be healthy? Replace that negative self-talk with a gentle reminder that one meal does not define you.
Celebrate progress, not perfection. Shifting your relationship with food won’t happen overnight. There will be days when it feels easy, and others when old habits resurface. The key is to focus on progress rather than perfection. Each mindful moment counts, even if it’s just a single breath between bites.

Embracing Food as a Source of Joy

Ultimately, rebuilding our relationship with food is about more than what we eat. It’s about how we approach food, both with mindfulness and compassion. When we shift from seeing food as something that controls us to something we engage with joyfully and without fear, we begin to heal that relationship.

Eating shouldn’t be a source of stress but one of comfort and connection, a way to nourish not just the body but the mind and the soul.

So the next time you sit down for a meal, take a deep breath. Let go of distractions and be present. Approach your plate with curiosity and kindness, and slowly, you’ll start to rebuild your relationship with food, one mindful bite at a time.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!

Ricostruisci il tuo rapporto con il cibo

Sempre piú spesso il cibo diventa un pensiero secondario nelle nostre vite frenetiche, qualcosa che afferriamo tra una riunione e l’altra o consumiamo rapidamente mentre scorriamo il telefono. Per molti, il cibo è qualcosa che soddisfa la fame ma raramente nutre l’anima. Eppure il cibo ha il potenziale per essere molto di più: può essere fonte di gioia, conforto e connessione. Per recuperare quel rapporto più profondo, dobbiamo rivolgere la nostra attenzione al mindful eating e all’auto-compassione.

L’arte perduta di mangiare consapevolmente

Quando mangio seduta in un bar, osservo le persone intorno a me e noto che la maggior parte di loro sta al telefono o mangia frettolosamente il proprio pranzo, non facendo attenzione a quello che mangia. Mi ha colpito quanto ci siamo disconnessi dall’atto di mangiare. I nostri pasti, che dovrebbero essere un momento di ristoro e piacere, sono diventati solo un altro compito da depennare dalla lista.

Il mindful eating è un antidoto a questa frenesia. Ci invita a rallentare e a riconnetterci con l’esperienza sensoriale del cibo. Non si tratta solo di mangiare più lentamente, anche se ovviamente ne fa parte; si tratta di essere pienamente presenti quando mangiamo, concentrandoci sulla consistenza, sui sapori, sui colori nel piatto. Chiediamoci: Che sapore ha? Come mi fa sentire? È un atto di curiosità e coinvolgimento che approfondisce la consapevolezza di ciò che consumiamo.

La pratica del mindful eating

Praticare il mindful eating richiede intenzione, ma non deve essere complicato. Ecco alcuni passaggi per iniziare:

Inizia in piccolo. Non devi stravolgere la tua intera routine alimentare dall’oggi al domani. Comincia con un pasto al giorno o anche solo con una parte di un pasto. Prenditi qualche minuto per assaporare il tuo cibo senza distrazioni.
Coinvolgi i sensi. Prima di prendere un boccone, osserva il tuo cibo. Nota i colori, la disposizione. Quando mangi, senti la consistenza sulla lingua, l’esplosione dei sapori. Mastica lentamente, permettendo ai tuoi sensi di assorbire completamente l’esperienza.
Ascolta il tuo corpo. Spesso mangiamo per abitudine o perché è ora, non perché abbiamo fame. Prima di iniziare a mangiare, chiediti: Hai davvero fame? Come si sente il tuo corpo? Imparare a riconoscere la vera fame e la sensazione di sazietà è una parte fondamentale del mindful eating.
Sii grato. Rifletti sul viaggio che il cibo ha fatto per arrivare nel tuo piatto. Questo senso di gratitudine può elevare l’esperienza, aiutandoti ad apprezzare ogni boccone.

Ricostruire il rapporto con il cibo attraverso l’auto-compassione

Ma il mindful eating è solo una parte dell’equazione. Per ricostruire un rapporto sano con il cibo, dobbiamo anche praticare l’auto-compassione. Per molti, il cibo porta con sé un peso emotivo, sensi di colpa, vergogna o ansia. Queste emozioni spesso derivano da standard irrealistici che ci imponiamo o da pressioni sociali.

Una chiave per cambiare questa narrativa è trattarci con gentilezza. Se mangiamo troppo, è normale entrare in un ciclo di autocritica. Ci diciamo che non abbiamo forza di volontà. Ma cosa succederebbe se, invece del giudizio, ci offrissimo comprensione? Considera che fa bene ogni tanto concedersi il lusso di mangiare di piú del normale, se questo ti gratifica.

Perció, la prossima volta che ti senti in colpa per il cibo, chiediti da dove viene quella voce. È una pressione sociale, o forse vecchie convinzioni su cosa significhi essere sani? Sostituisci quel dialogo interiore negativo con un promemoria gentile, ricordandoti che un singolo pasto non ti definisce.

Inoltre, cambiare il proprio rapporto con il cibo non avviene dall’oggi al domani. Ci saranno giorni in cui sembrerà facile e altri in cui riemergeranno vecchie abitudini. La chiave è concentrarsi sui progressi piuttosto che sulla perfezione. Ogni momento consapevole conta, anche se è solo un singolo respiro tra un boccone e l’altro.

Considerare il cibo fonte di gioia

In definitiva, ricostruire il nostro rapporto con il cibo riguarda più di ciò che mangiamo. Riguarda il modo in cui ci avviciniamo al cibo, sia con consapevolezza che con compassione. Quando smettiamo di considerare il cibo come qualcosa che ci controlla ed incominciamo a vederlo come qualcosa con cui ci impegniamo gioiosamente e senza paura, iniziamo a migliorarne il nostro rapporto.

Il cibo, mangiare, non deve essere fonte di stress, ma di conforto e connessione, un modo per nutrire non solo il corpo, ma anche la mente e l’anima.

La prossima volta che ti siedi per un pasto, fai un respiro profondo. Lascia andare le distrazioni e sii presente. Avvicinati al tuo piatto con curiosità e gentilezza e, poco a poco, ricostruirai il tuo rapporto con il cibo, un boccone alla volta.

Grazie per aver letto questo articolo. Se ti é piaciuto, perché non ti iscrivi al mio blog?

The Art of Eating with Moderation

In many Eastern cultures, eating isn’t just about nourishing the body—it’s an art form rooted in respect for health, balance, and longevity. For example, the concept of hara hachi bu in Japan encourages eating until you’re around 80% full. Similarly, in China, eating until only 75% full is common, while in Korea, stopping at about two-thirds capacity is considered beneficial. This approach to moderation contrasts sharply with Western habits, where meals often end only when one feels “full.” Could this difference in mindset contribute to the obesity epidemic?

The Wisdom of Stopping Before Fullness

Eating with restraint—before reaching fullness—is a simple concept yet profound in its impact. In Japan, hara hachi bu is more than a saying; it’s a philosophy that encourages people to stay connected with their body’s signals, eating just enough to fuel their energy but not so much that they feel stuffed. Similarly, traditional Chinese and Korean dining practices align with an understanding that excessive fullness may disrupt harmony in the body.

This mindful moderation allows for digestion to happen more naturally, reduces the likelihood of overeating, and prevents the strain that an overloaded digestive system can create. By leaving space in the stomach, the body can process what it needs without feeling overwhelmed.

Western Habits: Why Do We Eat Until We’re Full?

In contrast, many Western cultures lack a strong cultural practice around moderate eating. Meals are often large and designed to fill us up rather than nourish us in measured amounts. In the West, eating habits are frequently driven by “value for money,” resulting in super-sized portions and a mindset of eating until full, sometimes even beyond.

The constant availability of processed and ultra-processed food, and calorie-dense makes it easy to forget what true satiety feels like. Social gatherings also play a role. Celebrations often revolve around food, where “enough” quickly becomes “too much.” Over time, our perception of “full” adjusts to larger portions, and the habit of overeating can become normal.

The Link Between Overeating and Obesity

It’s a well-known fact that the rate of obesity has been rising globally, with around 46% of the world’s population now classified as overweight or obese. In the West, where the practice of eating until full is most common, there is a direct correlation between portion sizes and obesity rates. When eating becomes disconnected from hunger and instead revolves around habit, emotion, or availability, the body is pushed beyond its natural limits.

Moderation, however, is not a denial of food. It’s a recognition of balance and respect for the body’s signals. Eating with restraint is about re-learning how to tune into these signals, a shift that can naturally help manage weight and prevent the issues associated with overeating.

How We Can Incorporate Moderation into Our Lives

Adopting the wisdom of hara hachi bu doesn’t require drastic change. Here are a few small steps that can help bring mindful eating practices to our daily routine:

Pause Mid-Meal: Take a moment halfway through your meal to assess your hunger. This small break helps prevent mindless eating.
Serve Smaller Portions in Smaller Dishes: Start with smaller portions, knowing you can always add more if you’re still hungry. Use also a smaller dish, so you can fill it up for the pleasure of your eyes.
Listen to Your Body: Pay attention to how food makes you feel. Eating slowly allows time for your brain to recognize fullness, often before the plate is empty.
Eat Not Just for Pleasure: Enjoying food is important, but focusing on how it fuels your body can help reframe how much and what you eat.

By adopting the art of moderation in eating, we align ourselves with our body’s needs rather than succumbing to habitual overeating. Eastern cultures’ approach to stopping before fullness shows how small, mindful practices can yield significant health benefits. Perhaps, by taking these lessons to heart, we can collectively contribute to healthier lifestyles.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!

L’Arte di mangiare con moderazione

In molte culture orientali, il mangiare non è solo un modo per nutrire il corpo: è un’arte radicata nel rispetto per la salute, l’equilibrio e la longevità. Il concetto di hara hachi bu in Giappone, ad esempio, incoraggia a mangiare fino a sentirsi circa all’80% pieni. In modo simile, in Cina si mangia fino a raggiungere il 75% di sazietà, mentre in Corea fermarsi ai due terzi della capacità dello stomaco è considerato benefico. Questo approccio alla moderazione contrasta nettamente con le abitudini occidentali, dove i pasti spesso finiscono solo quando si è “pieni.” Potrebbe essere questa differenza di mentalità una delle cause dell’epidemia di obesità?

La saggezza di fermarsi prima della sazietà

Mangiare con moderazione, senza arrivare a sentirsi pieni, è un concetto semplice, ma dal profondo impatto. In Giappone, hara hachi bu non è solo un detto: è una filosofia che incoraggia le persone a rimanere in connessione con i segnali del proprio corpo, mangiando solo quanto basta per ottenere energia, senza sentirsi eccessivamente sazi. Anche nelle tradizioni cinesi e coreane, c’è la consapevolezza che mangiare fino a sentirsi pieni possa squilibrare l’armonia del corpo.

Questo mangiare con moderazione e consapevolezza permette una digestione naturale e previene lo stress che può creato a un sistema digestivo sovraccarico. Lasciando spazio nello stomaco, il corpo ha la possibilità di elaborare ciò di cui ha bisogno senza esagerare.

Abitudini occidentali: perché mangiamo fino a saziarci?

Al contrario, molte culture occidentali mancano di una pratica culturale che promuova mangiare con moderazione. I pasti sono spesso abbondanti e pensati per saziare completamente, più che per nutrire in quantità misurate.

La disponibilità costante di cibi processati e ultraprocessati e ricchi di calorie fa dimenticare facilmente che cosa significhi davvero la sazietà. Anche le occasioni sociali svolgono un ruolo importante. Le celebrazioni ruotano spesso intorno al cibo, dove il “sufficiente” diventa rapidamente “troppo.” Col tempo, la nostra percezione di sazietà si adatta a porzioni sempre più grandi, e l’abitudine di mangiare troppo può diventare normale.

Il legame tra eccesso alimentare e obesità

È noto che il tasso di obesità è in aumento a livello globale, con circa il 46% della popolazione mondiale classificata come sovrappeso o obesa. In Occidente, dove l’abitudine di mangiare fino a saziarsi è più comune, esiste una correlazione diretta tra le dimensioni delle porzioni e i tassi di obesità. Quando mangiare diventa indipendente dalla fame e invece ruota intorno all’abitudine, alle emozioni o alla disponibilità, il corpo viene spinto oltre i suoi limiti naturali.

La moderazione, tuttavia, non è una negazione del cibo è bensí un riconoscimento di equilibrio e rispetto per i segnali del corpo. Mangiare con moderazione significa reimparare ad ascoltare questi segnali, un cambiamento che può naturalmente aiutare a gestire il peso e prevenire i problemi associati all’eccesso di cibo.

Come possiamo integrare la moderazione nella nostra vita

Adottare la saggezza dell’hara hachi bu non richiede cambiamenti drastici. Ecco alcuni piccoli passi che possono aiutare ad adottare pratiche alimentari consapevoli nella nostra routine quotidiana:

Pausa a metà pasto: Fai una pausa a metà del pasto per valutare la tua fame. Questo piccolo break aiuta a prevenire il mangiare compulsivo.
Servi porzioni più piccole: Inizia con porzioni ridotte, sapendo che puoi sempre aggiungere altro se hai ancora fame. Usa anche piatti piú piccoli. Pensa ai ristoranti orientali, dove effettivamente servono il cibo su piatti piccoli.
Ascolta il tuo corpo: Presta attenzione a come il cibo ti fa sentire. Mangiare lentamente permette al cervello di riconoscere la sazietà, spesso prima che il piatto sia vuoto.
Mangiare non é solo un piacere: Apprezzare il cibo è importante, ma concentrarsi su come si alimenta il proprio corpo può aiutare a ripensare quanto e cosa mangiare.

Mangiando con moderazione, ci allineiamo alle esigenze del nostro corpo invece di cedere alla consuetudine di mangiare eccessivamente. L’approccio orientale di fermarsi prima della sazietà è una testimonianza di come piccole pratiche consapevoli possano generare grandi benefici per la salute. Forse, prendendo a cuore questi insegnamenti, potremo contribuire collettivamente a stili di vita più sani.

Grazie per aver letto questo articolo. Se ti é piaciuto, perché non ti iscrivi al mio blog?

Finding Calm: How to Ease Anxiety

Anxiety. If it had a personality, it might feel like that friend who’s always trying to karaoke “It’s the End of the World as We Know It,” uninvited and out of tune. But there’s something crucial in that image: anxiety, though sometimes frustrating, is like a friend trying to help in its awkward way. It’s a signal, not an enemy. Listening to it, rather than pushing it away, can turn it from an uncomfortable acquaintance into a helpful companion.

Reframe Anxiety

Sometimes, anxiety feels like a mental cramp that refuses to ease, a charley horse of the brain that just won’t quit. But imagine reframing that feeling: rather than seeing it as a roadblock, think of it as energy, a coiled spring ready to leap forward. You’re not stressed; you’re energized. You’re prepared for what’s next. Shifting this perspective is like allowing your mind to channel that nervous energy into action, turning tension into readiness.

Planning Helps

For many of us, anxiety doesn’t come from the jitters themselves—it’s the underlying uncertainty that rattles us. Getting a handle on what’s ahead can help tremendously. Try jotting down a list of things you’d like to accomplish today. Breaking it down can relieve some of that looming feeling of overwhelm. Planning takes what’s vague and, in many cases, makes it feel manageable. With a clear list, worries often shrink and fade into the background.

Aim for Excellence, Not Perfection

Perfectionism, though it sounds aspirational, can quickly become anxiety’s favorite partner. It paralyzes, making it difficult to accomplish anything, as we fixate on getting every little detail just right. It’s worth remembering the words of writer Terry Rossio: “My lousy way of getting it done is better than your great way of not doing it.” When you give yourself permission to pursue excellence rather than unattainable perfection, you’re opening a door that lets stress walk right out.

If worrying were an Olympic event, I’d probably have more gold medals than Michael Phelps. And my face would be on a cereal box, looking pensive about cholesterol levels. But here’s a real tip to reduce anxiety—connect with the people you love. It’s called “social buffering” in psychology, and just knowing people care about us reduces our perception of threats. A shared laugh with a friend, in many ways, is like emotional exfoliation. When anxiety finally decides to take a hike, it’s as if you’re seeing the world without 3D glasses: it’s no longer an obstacle course but a place that’s manageable, where mismatched socks are perfectly acceptable.

Getting to the Root of Morning Anxiety

If you wake up anxious, you’re not alone. Let’s unpack some common culprits of morning anxiety and ways to reduce it.

Poor Sleep
A rough night’s sleep often follows a day of ruminating on concerns, tossing around thoughts that keep you awake. Does this sound familiar? Try some grounding techniques to clear your mind, like:

Keeping your eyes open and taking in the details around you.
Listening to calming music.
Planting your feet firmly on the ground, feeling its stability.
Focusing on a neutral conversation or even someone’s voice.

Caffeine Overload
While caffeine can be a friend in small doses, it isn’t if relaxation is the goal. And caffeine isn’t just in coffee; you’ll find it in diet sodas, chocolate, herbal teas, and even some pain relievers. A mindful approach can be a game changer, especially by cutting off caffeine intake after 3 p.m. (I have been doing it for years) if it’s been interfering with your calm.

Excessive Worrying
We all sometimes worry excessively, replaying past scenarios we can’t change or imagining the worst possible outcomes. Ask yourself:

Are these worries rational?
What are the pros and cons of holding on to these concerns?
Remind yourself that most of our worries never come true.
Visualize your worries in front of you, almost like a movie—detached and external. By seeing them as something outside yourself, you can separate from them and let them go.

Set Intentions for the Day
Mornings are the ideal time to set intentions. Thinking through your day’s goals helps streamline thoughts. Start with high-priority tasks, and list out the simpler, manageable ones. As you check them off, you’ll feel lighter. Remember, a written “done” list can be satisfying, each checkmark is a milestone to your progress.

Start a Journal
Writing down your thoughts is incredibly therapeutic, almost like a self-care conversation. Reflect on:

What’s bothering you right now?
Are there work or personal issues occupying your mind?
What makes you happy today?
Journaling creates a safe space to release your thoughts, leading to insights that often ease anxiety.

So, does this resonate with you? These little steps can make a profound difference in easing anxiety, turning it from a relentless karaoke performance into a more peaceful silence. Taking small steps, reflecting, and connecting with the people you love—all are parts of learning to live with a little less anxiety and a lot more joy.

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts!