It’s no secret that the dietary and lifestyle habits seen in places like Italy and Greece are among the healthiest in the world. Many argue that the lifestyle – more than the fresh cuisine – is what truly makes the difference, leading to lower stress, more walking and more time spent outside… but that can’t be it, right?
After two years of limited travel, my wife and I had the chance to spend 30 days in Italy and I began a 30-day experiment to really understand their secret.
My friends would tell you it’s all the walking. However, I deliberately walked less than I typically do in the U.S. So, steps weren’t a factor. I also didn’t diet, enjoying pasta, pizza, fresh fruits, and vegetables, as well as gelato or tiramisu every day. I even had a small soda a few times a week. Others would say less stress, but I took my work with me.
Having decided almost ten years ago that I would begin to log my daily health data in detail, keeping a record of every important health number and my trends over time, I had an excellent foundation for assessing how and what would change my data in Italy.
What happened after 30 days was unbelievable. My blood sugar dropped an average of 13 points within three to four days; my blood pressure also dropped from 135 to 118 and my diastolic blood pressure from 87 to 78. I lost 8.6 pounds. I also had no side effects from food like bloating, gas, tiredness, or brain fog.
So why the change?
There was no doubt in my mind that the food quality in Italy is far superior to that of the United States. Europe has very different food regulations and policies; they also use fewer preservatives (if you don’t buy food that day, it won’t be there tomorrow). This quality forces consumers to actively choose the freshest and most nutritionally dense ingredients which, in turn, results in buying and eating less to avoid waste. I ate much less meat as well. In the U.S., I eat about 8-9 oz of meat and fish a day. In Italy, I ate 2 oz daily; meat is a garnish, not the main event there. And although I took less steps, stairs were everywhere! . I average about 150 stairs a day in the US, however, in Italy I was doing 700-800.
As soon as I returned stateside, it took a matter of days for my data to spike again. I went from my lowest A1C (measurement of blood sugar) in a decade straight back to where I had been before stepping foot onto a plane to Rome; my blood pressure went up again as well and I wouldn’t be surprised to see those 8.6 pounds follow not too far behind.
I won’t be back in Italy for a while, but there are some healthy living tips I will be implementing stateside, and you could as well.
1. Shop locally and in-season. Get to know your local artisans – from bakers to farmers, to butchers – and understand their processes and their sources. I’m sure that you’ll soon find that there’s a large difference between the meat you can pick up at your nearby megastore compared to the small butcher who partners with organic, family-owned farms in your state. By understanding where your food comes from and investing in the freshest and most locally in-season ingredients, you are setting yourself up for a more well-balanced and nutritionally dense diet.
2. Don’t shortcut on ingredients. It may be an investment but spending your hard-earned money on high-quality ingredients is well worth it in the long run. Maybe it’s swapping out the generic butter for Kerrygold butter that’s imported from Ireland; perhaps it’s spending just a few dollars more on that highest-quality olive oil, or swapping out the Kraft parmesan shaker with a block of the real deal that you can grate yourself. If it’s within budget , don’t view getting the good stuff as overindulgence when the quality of your food is going to deeply affect how you feel and the nourishment that your body needs to get you through the day.
3. Slow down in the kitchen. American cooking is very “go, go, go!” We are always looking for shortcuts and outsourced preparation. Start learning some recipes for the things that you love so you can make them fresh. Instead of grabbing that jar of tomato sauce, buy fresh tomatoes or a high-quality canned tomato and fresh herbs and make your own—any extra fresh sauce freezes great and now you have a quick option that you made yourself.
4. Savor your food and make it a social experience. Along with spending more time in the kitchen to get to know the “what” and “how” behind your favorite meals, take the time to enjoy the food that you are eating. Instead of scarfing your lunch down between meetings at your desk or enjoying a TV dinner with your partner, take time away from the distractions to sit with people in your community and savor the experience of enjoying food together. Allowing yourself time to enjoy a good conversation encourages you to eat more intentionally and at a slower pace, ensuring better digestion and less overeating, among other health benefits.
5. When possible, focus on smaller portions across multiple courses. Instead of the one big meal that we’re used to in America, with perhaps some appetizers and desserts when we’re out and about, Italians enjoy multiple stages of their meals with small portions at each stage. Appetizers may be split over two courses: a light aperitivo, consisting of nuts or olives to get your appetite going, followed by antipasti, a slightly heavier course that may consist of charcuterie or bruschetta. Start simple and make your portions smaller; see where you can split your meal up into courses that will allow you time to build your appetite and to naturally feel full as you go.
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