Archivi dei tag: Well-being

Enhance Your Well-Being in Later Years with a Plant-Based Diet

As we age, maintaining our health and well-being becomes increasingly important. One effective way to support overall health, manage weight, and reduce inflammation is by adopting a plant-based diet. This lifestyle choice not only benefits your body but also helps prevent or manage chronic conditions and safeguard your brain health.

Support Overall Health and Manage Weight

A plant-based diet is rich in essential nutrients, fiber, and antioxidants, which can help you maintain a healthy weight and reduce inflammation. By focusing on whole foods like fruits, vegetables, legumes, nuts, and seeds, you can provide your body with the nutrients it needs to function optimally.

Prevent or Manage Chronic Conditions

Chronic conditions such as heart disease, diabetes, and hypertension are common as we age. A plant-based diet can play a crucial role in preventing and managing these conditions. The high fiber content helps regulate blood sugar levels, while the abundance of antioxidants supports heart health and reduces the risk of chronic diseases.

Safeguard Your Brain Health

Cognitive decline is a concern for many older adults. A diet rich in plant-based foods can help protect your brain health. Foods like leafy greens, berries, and nuts are packed with nutrients that support cognitive function and reduce the risk of neurodegenerative diseases.

Protect Your Bones and Maintain Physical Strength

Bone health is vital for staying active and independent in later years. A plant-based diet can provide the necessary nutrients to protect your bones and maintain physical strength. Ensure you include sources of calcium, vitamin D, and protein in your diet to support bone health and muscle function.

Meet Your Nutritional Needs as You Age

As you age, your nutritional needs may change. It’s important to ensure you’re getting enough vitamins and minerals to support your overall health. A well-planned plant-based diet can meet these needs, but you may also consider supplements for nutrients like vitamin B12, which can also be found in diary products. It’s important to know that livestock are often supplemented with vitamin B12 in their feed. So, you could take directly vitamine B12 supplements.

Practical Tips for Transitioning to a Plant-Based Lifestyle

Transitioning to a plant-based diet doesn’t have to be overwhelming. Here are some practical tips to help you get started:

  1. Start Slow: Gradually incorporate more plant-based meals into your diet. Begin with one or two meatless days per week.
  2. Explore New Recipes: Experiment with new recipes and ingredients to keep your meals exciting and varied.
  3. Plan Your Meals: Plan your meals ahead of time to ensure you have all the necessary ingredients and avoid last-minute unhealthy choices.
  4. Stay Informed: Educate yourself about plant-based nutrition to ensure you’re meeting all your dietary needs.
  5. Seek Support: Join a community or find a friend who is also interested in a plant-based lifestyle for motivation and support.

By embracing a plant-based diet, you can enhance your well-being, protect your health, and enjoy a vibrant, and active life in your later years.

What do you think about a plant-based diet?

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!

4 Tips to Kick Off the Day with Balance and Joy

Any day is perfect to reassess how we approach our lives both personally and professionally. Instead of getting swept up in the noise, why not focus on creating a balanced, fulfilling lifestyle? To help you kick off your day, here are four essential tips that will not only enhance your productivity but also bring more joy and inner peace into your everyday routine.

1. Learn to Say No: Prioritize Yourself
One of the most valuable lessons you can learn is the power of saying no. It’s not just about declining a task; it’s about respecting your values and listening to your needs. When you manage your priorities—both at work and in your personal life—you become more productive and more available to others, and yet, you often find there’s little time left for what truly matters to you.

Start saying no to things that don’t align with your values or overload your schedule. By asserting yourself and guarding your time, you can create space for what genuinely enriches your life.

2. Have More Fun and Move More Often
A healthy lifestyle is more than just eating right—it’s also about staying active and limiting the time spent sitting. But exercise doesn’t have to be a chore! Why not combine the useful with the enjoyable? If you want to move more, consider taking a leisurely walk through a park or joining a dance class with friends.

The key is to find activities that not only keep you active but also make you smile. Fun physical activities nourish both the body and the soul, and they can be the perfect remedy for a sedentary lifestyle.

3. Smile More Often: Cultivate Positivity
Too often, we waste energy on anger, criticism, or stress. But did you know that for every minute spent being angry, it takes an hour to recover your energy? Make a conscious effort to cultivate happiness by shifting your perspective. Instead of focusing on the negative, try to embrace the good that life offers.

Here’s a fun exercise: each day, write down three positive things that happened to you or moments you appreciated. Place those notes in a jar, and whenever you feel down, pick one out and relive those pleasant memories. This simple habit can help you stay grounded in gratitude and foster a positive mindset.

4. Take Advantage of Silence: Disconnect and Recharge
In a world filled with constant noise and distractions, we rarely get the chance to experience silence. Yet silence is essential for our mental clarity and well-being. Try to disconnect from digital devices and enjoy moments of quiet. Whether it’s a peaceful walk in the woods, a short siesta during your workday, or a mindfulness session, these moments of stillness can recharge you more than you realize.

Create your own personal “digital detox” rituals to regularly escape the constant buzz of notifications and information. Silence is not just the absence of noise but it’s also an opportunity to reconnect with yourself.

Remember that it’s up to you to adopt a more balanced and joyful life. By learning to say no, having more fun, smiling more, and embracing silence, you can create a lifestyle that balances productivity with joy. Start small, but be consistent. These four tips can transform not just your day, but your entire life into one filled with happiness, balance, and well-being.

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

Aristotle and the 11 Rules for Living Happily

It might seem strange to think that the wisdom of an ancient philosopher like Aristotle could still resonate in our fast-paced, digital age. However, Aristotle’s insights remain profoundly relevant, offering a blueprint for a fulfilling life even in the complexities of the modern world. If Aristotle spoke of 11 rules for living happily, it’s because he believed there is indeed a path to eudaimonia—a term that encapsulates the highest human good, often translated as “flourishing” or “happiness.”

At first glance, it may appear absurd that the thoughts of a man who lived centuries ago could reflect the reality of our rapidly evolving society. However, Aristotle understood the human condition in a way that transcends time. No matter how much trends, mindsets, or expectations change, the pursuit of happiness remains a central concern for humanity. According to Aristotle, there are 11 rules to achieve a happy life. If you follow them consistently, happiness will be yours—and not only that, you’ll also unlock the secret to living the best life possible.

What Is Eudaimonia?

How does one achieve a happy life? What exactly is eudaimonia? According to Aristotle, it’s the concept of a life well-lived, where happiness is not just a fleeting emotion but the result of continuous action directed toward a state of well-being and prosperity. This idea goes beyond physical well-being, encompassing what resides deep within our hearts, minds, and spirits.

In his “Nicomachean Ethics,” Aristotle often pondered the question, “What kind of person should I be?”—a far more profound inquiry than the more common, “What should I do to be happy?” A man of his wisdom could not be content with the average view of happiness. He recognized that true happiness involves focusing one’s resources and energy on self-improvement. This focus not only enriches the individual but also positively impacts the world around them, making life truly fulfilling.

Aristotle, who saw humans as inherently social creatures, dedicated to relationships and communities, faced personal adversity, including the loss of his great student Alexander the Great and subsequent political tensions. Despite these challenges, Aristotle considered himself happy because he adhered to these 11 rules.

Are Aristotle’s Rules for Happiness Effective?

The first question one should ask is whether they truly know what they want to be. In many cases, sadness stems from a lack of self-awareness, leading to an absence of goals and a deep sense of frustration. Human beings are meant to explore both the world and themselves. Without a clear path or understanding of who they might become, they cannot know what to do to achieve happiness.

Eudaimonia, the state of living well and thriving, is achieved through virtue. The person you aspire to be is a virtuous one. Virtues are character traits and tendencies that, when practiced consistently, become excellent habits. Virtuous individuals become role models for themselves and others, contributing to a better society. These virtues are the “golden mean,” golden rules that help one attain the ultimate goal.

There are 11 virtues, just like the 11 rules for eudaimonia.

  • The first is Courage—aware of dangers, one fights for their dreams.
  • Next is Temperance, which lies between excess and deficiency. For Aristotle, both the man who drinks too much (lacking temperance) and the one who never drinks at all (being overly temperate) are in the wrong. The key is finding the right balance.
  • Then there is Liberality—giving more than one has to others, particularly in doing good.
  • Magnificence is knowing you are great and striving for the best without showing off.
  • Magnanimity involves serving others with kindness without falling prey to pride.
  • Patience is about avoiding outbursts of anger—venting is fine, but in the face of adversity, remaining calm and serene helps one handle challenges better.
  • Truthfulness—honesty always pays off, even when it seems impossible and could cause trouble. The truth always finds its way back.
  • Wittiness and Friendliness go hand in hand, involving the art of social interaction with genuine humor without being vulgar or intrusive.
  • Shame is about understanding one’s limits—avoiding becoming either shameless or too timid to act.
  • Last, but certainly not least, there is Justice—the ideal that animates everything, guiding one to act justly.

The key is to apply these rules according to the situation and your own moral compass. In doing so, you can aspire to be the person you want to be—virtuous and happy within the society you live in.

Thank you for reading. If you liked this post, please, consider signing up for my blog!

Transform Your Mindset – 5 Practical Steps Towards Positive Thinking

Our thoughts wield immense power over our emotions and overall well-being. When negative thoughts infiltrate our minds, they can create a detrimental cycle of pessimism. Breaking free from this pattern is possible, and it starts with recognizing the influence of our thoughts and actively steering them toward positivity. In this blog post, I will show you five actionable steps to guide you on the journey towards positive thinking.

Step 1: Acknowledge and Document Your Negative Thoughts

The first crucial step towards cultivating positive thinking is self-awareness. Take note of the negative thoughts that often occupy your mind. Whether it’s self-doubt or feelings of incapability, jot them down. This simple act of acknowledgment allows you to understand how you may be treating yourself poorly and sets the stage for positive change.

Step 2: Combat Negativity with Positivity

Once you’ve identified your negative thoughts, it’s time to counteract them with positive affirmations. Replace self-deprecating statements with empowering ones. For instance, instead of thinking “I am incapable,” shift your perspective to “I am sensitive.” Remind yourself that every step, even if not reached the goal yet, is a testament to your determination and progress.

Step 3: Boost Your Morning Routine with Self-Appreciation

Put positive notes on your mirror, and all over your place, each containing a congratulatory message to yourself. This seemingly simple practice can significantly impact your mindset. Positive affirmations serve as a daily reminder of your worth and contribute to combating the negative inner voice throughout the day. And always remember that you are enough.

Step 4: Be Your Own Best Friend in Self-Talk

Change the way you speak to yourself by adopting a compassionate tone. Imagine speaking to yourself as you would to a friend. Avoid self-judgment and harsh criticism. Just as you wouldn’t belittle a friend, treat yourself with kindness. Embrace imperfections, learn from mistakes, and remember that growth is a journey, not a destination.

Step 5: Embrace Consistent Practice for Lasting Change

Positive thinking may not come naturally at first, but like any skill, it improves with practice. Incorporate these techniques into your daily routine and commit to consistent effort. Over time, you’ll find that the shift towards positivity becomes more natural and sustainable. Remember, changing your thoughts can ultimately transform your life.

While you may not have control over every situation, you do have control over your mindset. By actively reshaping your thoughts, you can create a more positive and fulfilling life. Commit to these five steps, and over time, you’ll discover the transformative power of positive thinking. Embrace the journey towards a brighter, more optimistic outlook on life.

Thank you for reading my blog! Have you already subscribed to my blog so you don’t miss out on any new posts?

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?

How to Free Yourself from the Negative Energy of Others and Be Happy

If you want to be happy or happy again, here are five tips you should remember and use whenever you are surrounded by people spreading negative energy.

1. Find the source – If you want to protect yourself from negative energy, I would suggest you first locate the cause. Don’t be afraid to confront it then. In the end, you will be able to free yourself from all negative influences.

2. Focus on the positive – If you focus on a certain positive thought to help you eliminate negative energy, rather than focusing on the unpleasant things, you will be able to tune into the positive energy and use it to your advantage.

3. You have the power to find the right solution – No matter what happens in your life, you will always be able to improve things. Believe in your potential and power to become happy and satisfied with your life. This way, you will understand that you are not a helpless victim.

4. Meeting positive people – The best way to avoid negativity is to meet positive people. It’s important that you have a friend who can support you, be there for you, and help you with life’s tough challenges. If you don’t want to go out, you can always suggest other ideas.

5. Negative energy isn’t always addressed to you – You might think that all negativity is targeting you directly. But this is not true. Negative energy is more about the emotional condition of others. In other words, it doesn’t depend on you and it is not always addressed to you.

Do you have other strategies to free yourself from negativity?

Walking on the Beach

I came back from a fantastic trip to Cuba where I had a chance to walk a lot on beaches.

We all know that spending time outdoors is good physically and mentally, but the benefits of spending time at the beach have just been revealed by science. 

That incredible feeling of peace and calm you get on the beach is now called “blue space“. This is what scientists have dubbed the effect that the combination of soothing perfumes and water sounds has on the brain. The blue space is enough to make you feel comfortable in a hypnotic way. Overall, this blue space strikes you in four different ways:

1. It reduces stress. Water is nature’s remedy for life’s stressors. It’s full of natural positive ions that are known to have the ability to make you feel comfortable. So whether you’re swimming or just dipping your toes into the water, you’re sure to feel a sense of relaxation. It’s an instant mood booster that we could all use from time to time!

2. The beach stimulates your creativity. Do you feel like you’re in a creative routine? Well, scientists now believe that walking on the beach helps the creative process. Being in the blue space allows you to clear up your mind and tackle problems or projects more creatively. Just like meditation, being on the beach triggers a sense of calm that allows you to tune everything else together and reflect on what you need to focus on.

3. Going to the beach can help reduce states of depression. Just like the effects you have on stress and creativity, walking on the beach also offers some relief from states of depression. The hypnotic sound of the waves combined with the sight and perfumes of the beach can put you in a meditative mode. You can clear up your mind and reflect on life in a safe space away from the chaos of your daily life.

4. Overall, spending time at the beach will change your perspective on life. And that perspective will change for the better! Nature in general has always been a factor for a healthy and happy life, but being on the beach in particular is so good for the soul.

So grab your sunscreen because it’s time to go to the beach! It’s winter on my side of the world but you can dress properly and enjoy the positive effects of walking on the beach.

Did you like this article? For more on wellbeing, please have a look here.

I Accept Myself As I Am

After finishing my training to become a coach (already a long ago, in 2017), I began to recite a mantra that sounds like this: 

I love and accept myself as I am.

Every time I argue with my husband, especially when he doesn’t like some of my behaviour, I go with my mantra: I love and accept myself as I am.

What does it mean to love and accept ourselves as we are?

First, it means having a healthy relationship with ourselves, namely clogging the genuine belief that we are enough and not continuing to try to be “validated” by others.

Self-acceptance is not just about your body. Sometimes when we look in the mirror (especially us women) we do not like ourselves, we see ourselves fat, a little older, with dark circles under our eyes and who knows what other defects. Our body is the most visible part of ourselves, and commercials make us see people in great shape, always perfect and beautiful.

But also our personality is important of course, and it is crucial to accept ourselves as we are.

Why is accepting oneself so important?

Research has shown that non-acceptance of oneself or poor self-acceptance can be the cause of depression and anxiety. In addition, a negative image of ourselves can even cause eating disorders that could also turn into obesity.

Although accepting ourselves as we are would make us feel better, it is not easy, because we always seek others’ approval. This is also the result of social conditioning, which pushes us to always seek validation from the group, from the community we belong and feel part of.

Moreover, today, with the massive use of social media, we tend more and more to compare ourselves to others, we want to get as many likes as possible, to feel part of something that goes beyond our identity, and prevents us from achieving a well-being based on who we really are and what we seek in life, our purpose, why we are on this planet, in one word, your Ikigai, as the Japanese would say.

We think that judgment, the approval of others contributes to our well-being, when in reality it is not like that.

Ask yourself the following questions:

  1. Who are these “others” whom you trust so much that you let them judge you?
  2. Do you really know them well?
  3. Why do you trust their judgment?

Remember: accept yourself for what you are, with all your strengths and weaknesses.

Make my mantra yours: I love and accept myself as I am.

The Link Between Sleep & Weight

Do you know that sleeping less than 7 hours will make you gain weight? Let’s see how.

It is known that sleep affects overall well-being, but few people know that it also has a direct link to your weight.

This relationship was highlighted by a study conducted by researchers at the University of Chicago, coordinated by Dr. Eva Van Cauter, director of the Center for Sleep and Metabolism. According to scientific research, sleeping less than 7 hours a night would contribute significantly to weight gain. The reason is that less sleep corresponds to a greater appetite during the day because the body automatically tends to feed more to stay awake longer. Sleep is in fact an essential condition for regulating many biological mechanisms, both mental and physical.

While you sleep, your metabolism slows down, allowing your body to consume less and optimize its energy reserves. Sleeping poorly and a few hours interrupts this rhythm, so increased appetite is one of the many ways nature tries to compensate for what it lacks. It is estimated that just one hour less sleep than the recommended average of 7/8 hours translates into a consumption of about 300 extra calories per day and 1 kilogram of extra body weight per week!

All this is due to the decrease in the satiety hormone, while ghrelin, the hunger hormone, increases. That is why, despite attempts to lose weight through exercise, few results are achieved. It is obvious that sleeping more and better is not the only thing you can do, but it is a good habit that should be part of a healthy lifestyle, including a rich and varied diet.

Therefore, to get back in shape, in addition to going to the gym and seeking advice from a nutritionist, you could simply increase the hours and quality of your sleep, thus restoring the balance of your body.

Simply Happy

In her book The Happiness Project, author Gretchen Rubin describes how she dedicated an entire year of her life doing things that can increase her happiness. Although we all aspire to have more time, resources and energy, few of us really take actions to achieve this admirable goal. But there is one simple thing that can bring more happiness into our lives, of which we are all capable, and which has proven being worth: developing and improving our personal relationships.

Your brother-in-law has just been promoted to senior manager. The lady who takes care of your dog when you’re not around has just found her dream job. And you? What has happened to you to make you happier?

According to various psychologists and studies conducted on the subject, neither professional status nor wealth have a more significant impact on our emotional well-being than a fulfilling relationship.

According to a study carried out by the London School of Economics and broadcasted by the BBC, it is indeed close ties that have the greatest impact on our happiness. The study, based on a survey of about 200,000 respondents, examines the impact of various external factors on the overall life satisfaction rate. On a scale of 1 to 10, the findings revealed that doubling your salary has very little influence on your happiness, while meeting a person to whom you feel closely connected, maybe a potential partner, is much more important.

Although the success of your brother-in-law and dog-sitter is more easily measurable (a consequence of a higher position and greater economic freedom), true happiness is feeling connected to others. That being said, it’s not just about romantic relationships. People are happier when they hang out with others who share the same interests, culture, or also sense of humour.

So, if you can’t do what makes you happy 365 days a year, if your career is stuck or if your bank account is almost empty, don’t give up! A conversation with one of your best friend can be the key to your happiness.

Why do not you follow this advice and call one of your friends now?