mindful eating – Crisbie Coach

Nutrition Education: Making Science-Based Food Choices Every Day

Today, you can find diet and nutritional advice almost everywhere. Threfore, making informed food choices can be difficult. With an abundance of misinformation, distinguishing fact from fiction often feels like an uphill battle. However, understanding the fundamentals of nutrition science can empower you to make smarter, healthier choices tailored to your needs. Let’s have a look at the world of nutrition, examine some trending topics, and learn how to make evidence-based food decisions for a healthier you.

The Fundamentals of Nutrition Science

Nutrition science is the study of how food and its components affect the body. It focuses on the consumption of nutrients and their role in growth, metabolism, and disease prevention. Let’s break down its core elements:

Macronutrients: These are the nutrients we need in larger amounts – carbohydrates, proteins, and fats. Each serves a unique function in the body. Carbohydrates provide energy, proteins support growth and repair, and fats are essential for energy storage, cellular structure, and hormone production.
Micronutrients: These include vitamins and minerals that are crucial for bodily functions but needed in smaller quantities. For example, Vitamin C boosts immunity, while calcium supports bone health.
Water: Often overlooked, water is vital for maintaining bodily functions, including temperature regulation and waste elimination.

Understanding these fundamentals allows for a balanced diet that can be adapted to various dietary types, such as vegetarian, vegan, ketogenic, or Mediterranean diets. Each diet type emphasizes different sources of macronutrients and micronutrients but should adhere to principles of balance, variety, and moderation.

Credibility of Trending Nutrition Topics

The digital age has brought a surge of nutrition information, making it difficult to discern credible advice from fleeting fads. Here are some trending topics, assessed for credibility:

Intermittent Fasting: This eating pattern cycles between eating and fasting periods. Scientific evidence suggests potential benefits like improved metabolic health and weight loss. However, it’s not suited for everyone and should be approached with newfound knowledge.
Plant-Based Diets: With increasing endorsements from health experts, plant-based diets are shown to reduce risks of chronic diseases. The key is ensuring a balanced intake of nutrients commonly lacking, like Vitamin B12 and omega-3 fatty acids.
Keto Diet: High-fat, low-carb, the keto diet is praised for quick weight loss. However, long-term adherence requires caution as it may lead to nutrient deficiencies and heart health concerns without professional guidance.

Making Informed Food Choices

To make informed food choices, apply these science-backed strategies:

Prioritize Whole Foods: Whole foods such as fruits, vegetables, whole grains, and lean proteins are nutrient-dense, offering essential vitamins and minerals without added sugars or unhealthy fats.
Practice Mindful Eating: This involves paying attention to hunger cues and savoring meals. It can help prevent overeating and foster a healthier relationship with food.
Read Food Labels: Understanding nutrition labels is crucial. Look for products low in saturated fat, sodium, and added sugars, and rich in fiber and essential nutrients. Avoid food additives and preservatives starting with letter E as much as possible.
Consult Credible Sources: Utilize platforms such as MyPlate.gov or the Academy of Nutrition and Dietetics for reliable, evidence-based information.
Seek Professional Guidance: Consider consulting with a registered dietitian for personalized dietary advice tailored to your individual health needs.

Informed nutrition education involves understanding the science behind what we eat, evaluating trending diet topics critically, and applying this knowledge to everyday choices. A robust foundation in nutrition can empower us to navigate the world of food confidently and sustainably.

Begin your journey to informed eating today! By empowering yourself with knowledge, you take the first steps toward a healthier and more informed dietary lifestyle. Share your own nutrition story in the comment box here below, and leave tips that may be useful to all.

Happy eating!

Rediscovering the Mediterranean Diet: A Call to Action for Italians

Once upon a time, the Mediterranean diet was hailed as a symbol of health and vitality. Its roots, entrenched in the sun-soaked lands of Italy and its neighboring Mediterranean countries, promised longevity, well-being, and a life free from the burden of chronic diseases. As Italians, we proudly wore this culinary badge, our tables graced with vibrant vegetables, golden olive oil, fresh fish, and just-harvested fruits. Yet, today, we face a shocking reality: child obesity rates in Italy are rising, overshadowing the benefits of our rich dietary heritage.

In recent years, convenience has become king, replacing tradition with quick meals and processed foods. Many Italian families, once advocates of home-cooked meals, now opt for pre-packaged, heavily marketed options that promise ease and speed. Fast food chains have made inroads into even the most quaint of our towns, tempting our young ones with meals that pack more calories and far less nutrition than a home-cooked pot of minestrone.

This shift in eating habits has consequences far beyond the plate. Childhood obesity not only affects physical health — leading to increased risks of diabetes, high blood pressure, and other ailments — but also impinges on mental and emotional well-being. A child struggling with weight issues may face societal stigma, reduced self-esteem, and a difficult path toward adopting healthy lifestyle habits later in life.

Yet, the solution is clear and simple. We need to return to the traditional Mediterranean diet, reviving the principles that have sustained our ancestors for generations. This isn’t just nostalgia or romanticism; scientific evidence supports the myriad benefits of this way of eating. Rich in plant-based foods, moderate in fish and poultry, and low in saturated fats, the Mediterranean diet offers a balanced, sustainable, and enjoyable path to health.

Let’s take actionable steps to reintegrate these practices:

Prioritize Freshness: Make local farmers’ markets a weekend ritual. Choose seasonal produce, tasting and flavors of each season.
Cook at Home: Savour the joy of home cooking. Reserve time for meal preparation, involving family members in cooking, a time-honored tradition that can be both educational and bonding.
Educate the Young Ones: Schools and community centers can play a pivotal role by reintroducing children to traditional foods, teaching them about the benefits of a balanced diet in fun and engaging ways.
Advocate for Policy Change: Encourage local governments and organizations to advocate for policies that promote the Mediterranean diet. This could include school programs, and campaigns to raise awareness.
Mindful Eating: Practice mindful eating. Treasure each bite, savor flavors, and respect the foods that nourish our bodies.

In conclusion, the call to revive the Mediterranean diet in Italy is more than just an appeal for healthier eating; it’s a cultural awakening. By returning to our roots, we can address the growing concern of childhood obesity, ensuring our children and future generations enjoy the rich heritage and health benefits of the lifestyle we’ve rightly celebrated.

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!

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!