stop blaming the food
Hey, I’m Brenna! I left the corporate world to join the Pridefit team in 2020 shortly after its inception. It’s been an absolute joy to help build something that has benefited so many people in the LGBTQ community. I’m typically behind the computer helping queer athletes around the world find Pridefit or in my kitchen building recipes for the Pridefit app. I am also a certified personal trainer, virtual coaching specialist, and nutrition coach.
I currently live in Germany with my wife, Kelly. I love traveling, cooking, taking naps, and am always down for a hike.
—
I have traveled to 35 countries, and I’ve lived in 3 countries not including the United States. I don’t say this as a flex, I’m telling you this so you trust me when I say – stop blaming the food.
As a certified personal trainer and nutrition coach, I often hear “it’s because the food is bad here!” or “it’s not my fault, the portions are just so big”. We can get into the nuances of the FDA or the misleading definitions of “organic” that differ drastically from state-to-state another time. Those discussions hold merit. However, my time abroad has taught me that the biggest discrepancy between the American diet and other countries’ is: culture.
Here’s just one simple example: When you travel to Europe, the bread doesn’t hurt your stomach. Is the gluten different? Maybe. Did you walk after you scarfed down your full plate of pasta? Probably. How often are you taking a nighttime stroll after dinner at home?
Here are 5 things I’ve learned living and traveling abroad that will drastically improve how you view, eat, and enjoy food – even in the United States.
1️⃣ Walk after every meal. I already touched on this, and it’s an important one. Walking after a meal helps improve digestion and prevent blood sugar spikes. Even just ten minutes can make a huge difference, but my German friends swear by a full hour.
2️⃣ Eat until you’re 80% full. You’re not starving yourself, you’re not skipping meals, but you’re also not eating yourself into a food coma. Slow down and be mindful of how you’re feeling along the way. It’s very common in Southern Europe, specifically in Spain and Portugal, to order many small plates to share instead of one large one. I love this concept because I can try six items instead of committing to just one, but it’s also beneficial for your digestion. You start with a few and can always order more. It gives you time to analyze if you’re hungry, or just mindlessly finishing your plate.
“ Slow down and be mindful of how you’re feeling along the way.”
3️⃣ Slow down. Many countries, including France, Italy and South Korea are known for long meals. There are countless benefits to gathering around a table with family and friends for three hours, but for our discussion the most notable is that it gives your body time to digest. Similarly to only eating until you’re 80% full, your body requires time to process the food you’re eating. Rushing through a meal warps the accuracy of our fullness gauge. Allowing time to talk and laugh, order another bottle of still water (okay – our free water is a huge plus in America), allows time for your body to digest your meal.
4️⃣ Eat your veggies. You cannot enjoy a meal at any time of day in Japan without finding a vegetable on your plate. Many Asian cultures value a diverse plate and always include a smattering of in-season produce. This addition of vitamins and fiber pairs well with whatever else you’ve chosen as your main dish. We’ve manufactured the idea of “breakfast food” and have completely forgotten that it’s simply just a morning meal. There are no rules about what you can or should have at any time of day. It’s very common to find cooked carrots, greens, or root vegetables alongside eggs for breakfast in Asia. In Japan, popular fast-food chains offer sides of salad, corn, seaweed, and apples to name a few. While this isn’t always the case on our side of the pond, ordering an extra side of vegetables or swapping out your fries is often an option.
5️⃣ Be inconvenienced. In the United States, convenience is queen — and speed often takes priority over quality. While you can find a drive-thru most anywhere in the world, it isn’t always the favored option. There is a heavy emphasis on quality over convenience in other nations. In Italy, it is normal to take extra time to go to multiple grocery stores, a butcher, a baker, and a farmer’s market throughout the week to get fresh, local ingredients. It’s common to shop multiple times a week if not daily to ensure food is fresh.
BONUS: Move your body! Okay, this has nothing to do with food, but it’s a huge part of other cultures around the globe. In America, we’re hyper focused on barre classes or hitting maxes in the gym (for the record, I love Pilates and am actively working towards a squat PR - but hang with me). Much of the rest of the world is simply focused on moving. It doesn’t have to be fancy; walks, gardening, playing with pets, or taking a bike ride, the idea is that it’s better for you than the assumed sedentary alternatives.
I know we have a lot of international Pridefit members, and we’d love to hear your perspective. Have a cultural tip, trick or favorite recipe to share? DM me or Pridefit to share.