Archivi dei tag: food

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 

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

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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.
  3. 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!

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!

Sustainable Eating: Nourishing Ourselves without Devouring the Planet

Sustainability is a wide and sometimes unclear concept, so in this post, I will focus only on food, and what sustainable eating means.

What is Sustainable Eating?

Sustainable eating, within the framework of sustainable development, emphasizes careful food selection, and respect for seasonality and quality, by incorporating a balanced diet that won’t destroy our planet’s living conditions.

In this regard, FAO has provided international guidelines aimed at reducing environmental impact starting with agriculture and food.

Reducing food waste and supporting local economies is becoming imperative.

Principles of Sustainable Eating

There are three fundamental principles to follow for sustainable eating:

  1. Consume Less: Overexploitation of soil and land leads to an excessive burden on natural rhythms, significantly impacting the environment. And it’s bad for your health.
  2. Minimize Food Waste: Research indicates that approximately 88 million tons of food are wasted yearly.
  3. Reduce Animal Product Consumption: The overproduction of animal-derived foods, coupled with excessive consumption, is associated with increased risks of stroke, cancer, and other diseases. Encouraging a plant-based diet with increased fruit and vegetable intake is key.

Why the implementation of these beneficial recommendations is so difficult? The fundamental issue lies in the vast business of the food industry, focusing on low-cost products to reach wider markets. This often compromises product quality and our health, representing a core challenge of our times.

What Can We Do for Sustainable Eating?

One way to improve one’s diet and be more sustainable is to buy locally, especially from farmers or shops whose practices are known. In this way, we will help them also in increasing their income, which nowadays is very low.

Moreover, to reduce food waste, we could prepare meals for the week, store them properly, and put them in the freezer.

Additionally, going shopping with a list of products to buy for planned recipes, will ensure a full fridge and reduce the risk of waste.

Another tip is to drink tap water instead of purchasing plastic bottled water or you could refill glass bottles at water refill stations.

Suggestions such as eating seasonal produce, avoiding overly processed foods, consuming sustainably caught fish, and eliminating red meat intake all contribute to sustainable eating practices.

However, could everyone adopt this lifestyle?

Not everyone has the financial means to support certain expenses, as organic or locally sourced products often come at a higher cost than supermarket alternatives. But you could ask yourself why some food is so cheap, instead of asking yourself why quality food is so expensive.

Another hindrance is time constraints due to work and daily life commitments, making meticulous shopping trips to farmer’s markets less feasible than online or supermarket shopping.

So, what can we do?

Simply take one step at a time and put it as a milestone. Together, even small efforts can collectively contribute to the protection of the environment.

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!

Why Eating Well Will Let You Spend Fully Resting Nights

It’s well-known that what we eat influences the quality of our sleep. It is even more important to eat well in the evening, because we go to sleep afterwards. Eating out a hamburger with friends coming out from work, eating a whole tablet of chocolate in front of the television, or eating too much on coming back late from work, are not good habits. 

Why don’t we sleep well after having eaten late in the evening, or having eaten a lot or to having eaten a fat or sweet food? Which are the effects on health and on wellbeing if you sleep badly? Which are the recommendations in order to sleep well and wake up completely restored?

Let’s see.

Why you shouldn’t eat late
  1. The body accumulates more fat. Recent studies have compared people eating late in the evening some food and people eating earlier the same kind of food. The former show more fat in their blood test.
  2. This also represents a cardio-vascular risk for those people who would eat just before going to bed and after 10 p.m..
  3. You may have some cramps or refluxes because of the lying down position in bed and therefore you may not sleep.
  4. A bad digestion may wake you up during the night and therefore it may alter the quality of your sleep.

When you don’t sleep well, the whole body will suffer and you may become nervous, be in a bad mood and may not be able to focus well. Besides, sleep also regulates our hormonal balance. The hunger hormone (the ghrelin) and the satiety hormone (the leptin) are produced while sleeping. If you don’t sleep well or don’t sleep enough, the two hormones are unbalanced: more ghrelin than leptin is produced. Then, you will be prone to eating more to compensate for the lack of sleep or the bad sleep. You will eat more and sleep worse, in short you will find yourself in a vicious circle.

The stress hormone (cortisol) and the sleeping hormone (melatonin) are also regulated by sleep. If they get unbalanced, the whole quality of your life will suffer.

Finally, the hemoglobin becomes rarer. This antibody protects the organism against bacteria, viruses and some toxins, therefore it is needed for a good immunity. As it is also produced during the sleep, you may become more vulnerable if you don’t sleep well. That’s why fatigue or stress can provoke illnesses.

In the long term, irregular sleep or lack of sleep will increase the risk of depression, obesity, cardiac illnesses and diabetes. It is therefore fundamental to sleep well and also try to pay attention to what you eat in the evening.

Try to privilege some foods rich in tryptophan and vitamin B2, because they make sleeping easier. The tryptophan, needed to produce the melatonin (the sleeping hormone) can be found in bananas, tuna, chickpeas, dates and milk. The vitamin B2, that also makes sleeping easier, can be found in all dairy products (milk, yoghurt, cheese), green beans, tomatoes, mushrooms and in asparagus.


Recommendations for a healthy evening meal:
  1. eating at least three hours before going to bed;
  2. eating slowly, without stress;
  3. eating up to when you start feeling full, not more;
  4. eating with moderation food as pasta, potatoes, cheese;
  5. avoiding sauces, excessively salty or excessively sweet food;
  6. avoiding alcoholic and energising drinks and other stimulants like caffeine;
  7. it would be better to avoid smoking too;
  8. sugar gives immediately available energy, therefore avoid also sweet drinks, sweets in general, above all if you would eat them in front of the television.
Do you feel hungry before going to bed?

Someone said that it would be better going to bed being a bit hungry, also your shape would benefit. But if you cannot really make it, then eat a light yoghurt with no sugar, some walnuts, drink some warm milk or an herbal infusion. The good old chamomile is an excellent option too.

Ready for this challenge?

A Little Mouse in a Jar

This is a short story of a little mouse who does not want to leave his box.

The box represents your comfort zone. From this story you will understand why you should try to leave your comfort zone.

When a little mouse is in a box full of rice, he thinks life is fun and enjoyable because he has enough food.

Then he will stay in this box and enjoy it until the rice is finished.

One day, however, when the box is empty, the mouse will see that he has been trapped and will no longer be able to get out of that box.

As long as you have the strength, motivation, and health to do so, you can always take risks to try to improve your life.

Do this instead of choosing to stay in your illusory comfort zone.

When you decide to step up and leave your comfort zone, you will discover a completely different and more interesting life.

Also remember that every long journey begins with a first step (Lao Tzu).

How And Why Adopting Resolutions Now.

When the holidays are over and you start working or studying again, you want to commit to getting back in shape.

Maybe you ate too much and did little physical activity but it is normal, you have been on holidays!

It could also be an opportunity to take stock of the resolutions taken at the beginning of the year and see where you are.

Often, however, among working or studying and other daily activities, you do not have neither time nor motivation.

How would it be following a program that helps you in achieving your objectives now?

Here are some ideas to help you stick to an easy-to-maintain schedule.

Small daily efforts

Decision taken, this year you will try to use less the car, both because it is a super ecological action and therefore good for the planet, and because you will be forced to find other means of transport to get around. You will also strengthen your body without realizing it.

Ready to include some physical activity in your daily life?

  1. Do not park the closest possible to the shop entrance. Park further away and take a stroll.

2. Stop taking the elevator if you live or work on a relatively low floor.

3. Get around by bike or on foot.

4. Don’t have your shopping delivered to you, do it yourself.

5. Go and buy a sandwich at lunchtime on foot. It allows you to relax a bit, change air and walk.

6. Go for walks of at least 30 minutes at least once a week (I walk at least 30 minutes every day, but I suffer from the restless legs syndrome – RLS). You can walk on the street, in the nature, on the beach, alone or with friends. The important thing is to walk.

7. Buy a Pilates ball and sit on it to watch your favourite TV series, movie, or whatever you like.

As you can see nothing strange and impossible! Start introducing one habit at a time and you will soon find your shape again with a minimum effort. To help you out, you can use an app or a bracelet that monitors your activity like a real coach.

Little efforts at home

We know that sometimes it is hard to find time to go to the gym. Why not doing some physical activity at home then? You can buy accessories that allow you to do some gym without leaving your place, such as electro-stimulators, vibrating platforms or abdominal belts, which tone the muscles by causing contractions. You can also follow some exercises online, YouTube offers them of all kinds. You can do Yoga to relax the body without forgetting the muscles, meditation and relaxation, perfect for learning to breathe deeply and to use breathing as a method to fight stress and anxiety. 10 minutes every morning when you wake up will be good for you. Find a trainer you like, subscribe to their channel and receive notifications every time they upload a new video.

Photo by Wee Lee on Unsplash

Small efforts on the plate

Holidays are sometimes synonymous with excess. To get back in shape you need to fill up on vitamins. Start the day with a smoothie or fresh fruit juice. Then continue with a healthy, non-fat lunch of seasonal vegetables. It will help you regain your shape.

You can also drink a glass of warm water in the morning on an empty stomach to stimulate metabolism, detoxify the body and facilitate digestion. Add some lemon and it will be tasty.

So, are you ready for this little revolution?

Photo by Chris Lawton on Unsplash