by hungryoga | Jan 17, 2014 | Eating Psychology, Health & Well Being, Lifestyle Design
Something you may or may not know about me is that I studied abroad in Italy for a semester in Business School, and it was one of the most rewarding experiences of my life. I was immersed into the Italian culture, stayed on course to graduate college in four years, met new friends from all over the world, and grew more than I could have ever imagined.
This recent article from Huffington Post, “7 Things Americans Can Learn From Italians”couldn’t be more on point with what I experienced while living in Paderno del Grappa, Italy. Reflecting on my journey, there is so much symbolism between the path I was on as a student in the CIMBA program, and the path I am on now as an Eating Psychology Coach IT. It is a prime example of how new life experiences make you grow as an individual, and allow you to find what you are truly passionate about.
So here is my Eating Psychology Breakdown of Huffington Posts’ “7 Things Americans Can Learn From Italians”.
I have heard numerous times, “Why are Americans so fat, and Europeans not?” They eat more cheese and bread. They drink wine daily. They definitely don’t workout as much as “we” do. So what’s their secret?
1. “Eat slowly, locally and with others.”
Italians are not trying to “Live in the Fast Lane” as so many American feel obligated to do. Americans work through their lunch hour, take a bite of food, and begin typing ruthlessly again to meet their deadline. We believe that ‘time is money’, and that’s the most important thing. We forget to take care of ourselves, and feel like work should come before our well-being.
One of the most important things to improve your metabolism and your overall relationship with food is to eat slowly. What’s more memorable, gathering your friends together at The Melting Pot (a recent three hour experience of mine that will never be forgotten), or shoveling pizza down in front of the TV by yourself? I mean really… the eating experience can be so powerful! Like anything with such energy, it can be extremely empowering or terribly heartbreaking.
2. Drink a little bit, but not too much.
I’m going to be vulnerable here, I drink too much.
Growing up in Western Kansas, it’s part of OUR culture to let loose, real loose. That includes binge-drinking, “country cruising”, lake partying, eating our 4th meal, and passing out god knows where. Haha, judge all you want, but I still wouldn’t change it for the world. My best memories were those times, well, the bits and pieces that I do remember.
Thankfully, I have grown quite a bit, and though sometimes I do drink more than I should still, I have seen significant growth in the this area of my life. It has been tough work, though. I’m learning how to let loose by using my personality, and not an altered mindset.
Italians love their vino. But they don’t overdo it. Here in America, there’s a culture of binge-drinking. In Italy, a bottle of wine is shared among friends or around the dinner table. Stumbling around drunk in Italy is not viewed favorably. (I learned that one the hard way ; ) Italians like to drink, but they know how to keep it classy.
3. You should indulge a little every now and then… perché no??
There are so many delicious treats in Italy — rich gelato, mouth-watering pastries, decadent chocolates. Much like the philosophy on drinking, Italian culture has a “perché no?” take on treats. “Perché no?” translates to “why not?” The idea is to treat yourself by having a little bit of something tasty (because, why not?) but not having so much that you’re gorging yourself. Take Italian gelato shops for example… the normal size of a “coppa” (cup) would look tiny compared to the average size of a cup of ice cream in America.
Yes, yes, yes! Through my Eating Psychology Coaching Program, I have learned how IMPORTANT it is to keep these small pleasures in your life. Don’t deny yourself these wonders because of added sugar or extra calories. These lovely beauts surprisingly will help you feel balanced with no deprivation. The poison comes in the amount, not the actual richness of it. So….. dark chocolate with your next cappuccino? “why not.”
4. Stop hurrying, start relaxing.
Life is less hurried in Italy. People don’t rush around with to-go cups of coffee, but rather sip their espresso at the “bar” (aka coffee shop). Meals tend to linger, whether they be at restaurants or at home. Pedestrians tend to meander. There’s significantly less emphasis put on being on time — rather, the emphasis falls on how that time is spent. Many Italians take a siesta of sorts — a break during the day, from 1 p.m. – 3 p.m., to eat lunch and relax.
There is a way to actually slow down time, within the same amount of time. For example, being late running around the house in the morning for five minutes will feel a lot different than meditating for five minutes. Find simple strategies throughout your day to be MORE productive, by actually slowing down instead of speeding up. Try these for 5 minutes the next time you feel anxious: deep breathing, a walk around the block, stretching, calling a best friend, or mindfully eating an apple.
5. Having family nearby is the best thing ever.
Families in Italy tend to stay in the same area, rather than moving around. Grandparents often care for grandchildren, siblings remain close and extended families are huge and welcoming. While it’s more common in the U.S. to go away for college and settle down somewhere other than where you grew up, it tends to be the opposite in Italy. Having family nearby is deeply valued in Italy. Having nonna(grandma), aunts, uncles and cousins drop by for dinner during the week or having a weekly extended family meal every Sunday is common and brings everyone together.
I recently made the move to Denver, CO, and a big part of that decision was to be close to mi familia in Atwood, KS, a mere 3.5 hours away (including one pee break : ) Before that move, I had a lot up in the air, I could have basically moved anywhere I wanted. With a summer of traveling the West Coast under my belt, the warm coastal climate was hard to turn down. When it came down to it, relaxing into the opportunities that arose and following my heart lead me to Colorado. As my Facebook status said this morning, “Isn’t it a good day when you know you are exactly where you are supposed to be?!” Why yes, yes it is a good day.
6. Gather and spend time outdoors.
Part of the great communal feel of Italy comes from the fact that people tend to congregate outdoors. Friends will meet up at a piazza and hang out there, rather than in a home. Piazzas are vibrant, outdoor hubs where tons of people gather, children play and tourists roam, creating a lively atmosphere. Similarly, many Italians do most of their shopping at a mercato, outdoor markets where vendors sell everything from food and wine to clothing and leather goods. In America, we have malls — which are great. But there’s nothing like wandering a mercato, sampling the fare and interacting with other locals.
As one of my mentors, Marc David, continuously reminds me, it is SO important to get into nature. It’s easy to be consumed by the city lights, electronics, or the comfort of our own home. There’s a renewed energy when you are outside, breathing the fresh air, watching the wind blow the leaves, and living like the animals we truly are. Ya, I sounds like a thumpa hippy, but hey, take your bike out on a trail and tell me I’m wrong.
7. Maintain a “bella figura.”
Bella figura literally translates to “beautiful figure” — but it’s more idiomatic than that. The idea of maintaining a bella figura is more like the idea of maintaining a good public image. Italians don’t get drunk in public, eat while they walk or wear pajamas to the dinner table because it would have a negative impact on their image. Bella figura is more than just looking good, it’s a way of life that emphasizes aesthetics and good behavior.
This one is great reminder for me personally. I can be caught in workout clothes, no makeup, and hair up on many days of my week. I remember how underdressed I always felt in Italy, and couldn’t imagine dressing up everyday as the Italians do. When it comes down to it, how do you want to take care of yourself? How will you express yourself today? If you’ve been feeling frumpy lately, take an extra 10 minutes in your morning routine to take care of yourself, and feel the difference.
I hope you enjoyed this post, if you Italian, American, or somewhere in between, we can all learn something from each other. Being open to new cultures and making your own can make you a more rounded person, that will attract many differing individuals.
Happy Friday!
Macy Moo
by hungryoga | Dec 12, 2013 | Eating Psychology, Health & Well Being
How many times have you caught yourself wanting to eat when you know you are not physically hungry? Instead you are bored, irritable, happy, or just wanting an escape from life for a bit. The environment you are in, such as your couch, the grocery store, or a social event full of goodies, can also be a trigger to eat when you don’t necessarily need or want to.
Luckily, you have the self-awareness that you are NOT hungry, which is more important than actually deciding if you are going to eat or not. In your mind you ask yourself, “Am I even hungry right now?” Here are three answers that you can choose from depending on your mood, environment, situation, etc.
Choice One
Eat Anyway- Yes, this is a decision that is okay, as long as we practice it not being anxiety driven. If you are stressed about deciding to “eat anyway”, then you are likely to move into the behavior of overeating, binge eating, or being unconscious around your behaviors. We want to avoid negative self-talk such as, “Why did I just eat that? I hate myself now. I’m worthless. I have no willpower.”
If you are relaxed around the decision to “eat anyway”, you are making a conscious effort to eat other than hunger. Food isn’t here just to merely help us survive. That’s why it also gives us pleasure, contentment, and aids us through many situations in life. Choose to use food as a medicine rather than a poison, no matter if you are physically hungry or not.
Choice Two
Distract Yourself- This is a great option if you are feeling uncontrollable, confused, anxious, stressed, and you don’t trust yourself enough to make the right decisions around food. Your environment may also be affecting your inner emotions in a large way (break room at work, alone in your kitchen at night). Distract Yourself by completely taking yourself out of the current situation. Go to a different room, go out for a quick walk, change your activity, take a 10 minute cruise in your car, whatever it takes to make you not feel overwhelmed and begin relaxing. One of my personal favorites is calling a friend on the phone. It’s a great way to catch up, and let them know that you are thinking of them (If you are super close, talk to them about what’s really going on.) That small window of distraction will likely change your stress physiology, and allow you to return to the experience with a new perspective.
Choice Three
Take care of the underlying need- Easier said than done, taking care of the underlying need allows us to find peace with food, our body, and strengthens us within. We all deserve to live a balanced life, but in order to do so we have to truly understand our needs and desires. By experimenting with Choice One and Choice Two, we can begin to see patterns of eating and connect the reasons why they worked in some situations and not in others. Once we have more awareness around our physical hunger, the doorway to fulfilling our needs opens to so many other realms: taking a bath, going for a walk, getting out in nature, laughing, giving and receiving hugs, taking a break, etc. Mindfulness gives us the opportunity to find out what we really need, and makes us feel good about our decision. If you suffer from emotional or overeating, it’s crucial to healing that you find strategies that decrease stress and implement relaxation in your mind-body connection.
I hope The 3 Choices will help you when, ‘You are NOT hungry, but still want to eat’.
Live well,
Macy
by hungryoga | Aug 30, 2013 | Eating Psychology, Health & Well Being
We have been doing a really good job of “staying on track” lately. Our motivation is high, and we are feeling good about ourselves. We can’t believe we were living life any other way than this!
There comes a point where it begins to feel all too comfortable. A few old patterns start to gradually find their way back into your life, no big deal. Then, all of the sudden without even noticing we are right back to where we started.
We now have a choice to make. Are we going to be someone who can accept and love themselves? There’s a good chance we can stop right in the midst of action if we do so. Nip it in the butt and say, “Oh ya, this no longer serves me. If I continue to do this I’m going to feel like crap. What else can I do that will give me the same satisfaction as this, only in a loving and supportive way?”
OR We can come from a place of self-hate, beat ourselves up, and hear Negative Nancy say, “I failed again. I will never be able to change, I am stuck in the pattern, might as well jump off the deep end and really sabotage now, poor me!” and become a victim of our own self.
Every mistake gives a person the chance to grow and learn from the experience. It probably won’t be the last either. It takes us (quite) a few go-arounds to learn fromsome mistakes. Of course there are those HUGE mistakes that we make in life that take only one time to never do again. (yep, those are always fun)
If we make a mistake that leads to even more mistakes, negativity, or desperation, we are giving that ONE mistake permission to guide future actions.
Here are 4 simple Tips to help us bounce back, stay positive, and perpetuate our life forward.
1. You are #1 – Get your priorities straight. If you are unhappy, not taking care of yourself, or living an unfulfilled life, something just isn’t right. There is a force creating a constant battle between the life you want to live and the one that you are actually living. It may be yourself, other people in your life, or possibly both. Whatever it is, you have to take care of YOURSELF first in order to be happy.
No One Knows You Better Than Yourself.
When you hurt yourself or others, are unhappy, or need to make a change, you have to stop fighting yourself and listen to your intuition. Stop telling yourself you can’t, and instead ask, “Why not? What truly IS holding me back?”
You are not being selfish, you are being honest. Put yourself first, and the rest will follow. If you are living from a place of truth and love within yourself, then you will enjoy what you are doing and find more happiness. People and things will circle in and out of your of life. Take care of the person that is ALWAYS within, you.
2. Live Present – The reason the slip-up happened in the first place is because life wasn’t being consciously lived. Our guard was let down in a vulnerable situation. We felt like our mind hijacked our body and made us do these things. Practicing mindfulness helps slow down our mind and understand why we are feeling the way we are.
Earlier I talked about being able to stop the action as it is happening. It IS possible. The more mindful you are about what you are doing, the clearer it becomes to see if the action is from a place of love or a place of hatred and doubt. Next time you feel a struggle within yourself ~ to do this instead of that, stop or have one more, workout or not workout…
STOP and ask yourself, “If I do this, is it coming from a place of love? Will this truly make me more happy or is it a temporary fix? Am I in control or do I secretly want to sabotage myself ?
Your should never have to fight against yourself. You may think that you want something, but instinctually know you shouldn’t have it. Understand why you have that internal battle. Some part of you craves the high, relief, and pleasure to feel better instantly. While soon after the “action” is over leaving you empty, unsatisfied, and way worse than before.
Come from a place of TRUTH! Your inner wisdom will guide you. Make choices based off of love for yourself, knowing that this will bring you joy going forward and give you contentment.
3. Change your Environment – If you begin feeling anxious or stressed, it probably has a lot to do with the environment you are in. Being in the same environment for too long can make you feel bored, irritable, tired. Changing your environment too quickly can make you feel rushed, overwhelmed, out of control.
We tend to spend a lot of time and energy in the environment that adds to our suffering. Make it easy on yourself and GET OUT. It’s amazing what relief you can get from an obsessive thought by walking away from the environment it evolves in. Stop grasping. Feel the burden dissolve away. Successfully add to your mindful strength to realize similar situations like this in the future.
Find a balance between the places you have to be and where you want to be.
Sometimes we have to do things we don’t want to do, but it’s all about your attitude while doing it. It is easy to be miserable, complain, and wish every second you were somewhere else. Change where you are by being a positive source of energy. Engage with the people around you, come up with new concepts or ideas to talk about, smile, be vulnerable and allow people to learn from you.
You are going to struggle if you are constantly put in an environment you don’t want to be in, even if you are making the best of the situation.
Ask yourself, “What am I doing while I’m here? Is it supporting me? Is it making me a better person? Does it make me feel good? Is there anything else I’d rather be doing? Could I accomplish the same thing in a different place?”
4. View Your Audience – Surround yourself with people that support your journey. You may love someone very much, but be unable to make the changes you need to by having them an integral part of your life. At this time.
Become aware of negative influences. (The friend that always makes you drink, your favorite bitching partner, or the funny guy who belittles others ) These are “dose” people. Take an occasional swig, but don’t spend all your time around them. They will drain all your energy to feed into their own. It doesn’t mean they are bad people. It doesn’t mean that you still can’t have a relationship with them. Maybe some separation can give you sometime to reevaluate how you are spending your time. You become who you surround yourself with.
Don’t blame your unhappiness on others.
Just because someone wants you to act a certain way, has a comment about the way you dress, or your personality embarrasses them DOES NOT mean that you have to change. Don’t listen to “you can’t do that, I know you better than anyone else, do THIS and you will feel better.” More than likely they are trying to “help” you, but they are giving you advice from the way THEY feel. Because that is the only way they know how.
Make your own journey. Listen to the voice you know is true. Surround yourself with positive people. Meditation is the best way to become more in tune with your internal and external world. Close your eyes. Be patient. Use your breath. Let your mind wander. Come back to your breath.
~ You are right where you are supposed to be ~
