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A MATTER OF NOURISHMENT

Chiara Gianelli – Nutritional advisor, Recipe developer, Food photographer

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Break-up with the dieting mindset, reconnect with yourself, start to understand better what your body needs, and find again time for yourself. Take the first step today and schedule your first free consultation with me HERE

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💭"So, for example, do you feel free to have a burger if you want it?"... "Sure, I can have it anytime on my weekly cheat day" BUT does this mean you REALLY have the freedom to choose? .⠀ This is a small excerpt of a conversation I had a few weeks ago with a client who has been on the same diet for several years and started to get the feeling something was wrong with it. Together we had to face many of this mindset blocks to help her understand the importance of a bunch of new concepts such as⠀ 🍉listen to your body⠀ 🍝honor your hunger⠀ 🍏be present (when you choose what to eat, when you cook, and while you eat)⠀ 🍳move from "eating" to "nourishing"⠀ 🍪the idea that "thin" doesn't mean healthy ⠀ 🍥freedom to choose⠀ 🍰"comfort food" doesn't mean "bad choice"⠀ 🍒food labels (not the nutritional information but labels like bad, good, healthy, unhealthy, superfood, etc)⠀ .⠀ 🙋And here there's a simple reminder for you: don't be afraid to question your choices, change your point of view, or listen to your body! Chiara #amatterofnourishment⠀ .⠀ p.s.⠀ Would you like to break-up with the dieting mindset and start seeing food as a real support, not an enemy? ⠀ .⠀ ➡ During my 3-month coaching program, we will go to the roots of your relationship with food and get a closer look at all those big and little things that affect the way in which you see, choose and eat your food⠀ ➡ I'll be there to support you during each step and help you to re-discover the JOY OF FOOD⠀ ➡ You will start to be more focused on what you can ADD on your table or in your lifestyle, rather than on what you need to cut out⠀ ➡ I have a no-dieting approach and this means you won't have to give up the food you love but you'll learn how to appreciate it without feeling GUILTY!⠀ ➡ I'll tailor the approach to YOUR OWN needs and together we'll discuss how to adapt/improve it step by step⠀ .⠀ Do you feel like you are ready for a change? Take the first step today using the #linkinbio (look for: consultations)

(EN/ITA) To work on your skills, to change your lifestyle, to get better in your job, to work on yourself... strive for PROGRESS, not perfection .⠀ 📝One of the things I've decided to put on my to-do list during the last few months: taking more time to explore the food photography part of my job. Most of the photos I share as support of my posts on social media are quick snaps taken at breakfast or #lunchtime and, let's be honest, having the skills to get great results in a short time and without an ideal set-up has been useful in several working occasions. BUT I love taking my time to work on a photo and literally be able to SLOW DOWN and build up a connection with what I'm doing⠀ .⠀ 📷 So, on my to-do list for the near future, I definitely have more time spent behind the camera, a photography workshop I want to arrange in #Dublin, and plenty of interesting food photography jobs. Do you have any skills or change you want to work on? Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Per lavorare sulle tue abilità, per mettere in pratica dei cambiamenti nel tuo stile di vita, per migliorare nel tuo lavoro, per lavorare su di te... punta a fare dei passi avanti, non ad un ideale di perfezione⠀ .⠀ 📝Una delle cose che ho deciso di mettere sulla mia lista di cose da fare durante gli ultimi mesi: prendermi più tempo per esplorare la parte di #foodphotography del mio lavoro. La maggior parte delle foto che condivido a supporto dei miei posts sui social sono fatte rapidamente a colazione o pranzo e, in tutta onestà, avere la capacità di ottenere ottimi risultati in tempi brevi e senza un set-up ideale, mi è stato molto utile in varie occasioni di lavoro. MA mi piace studiare un'mmagine con il giusto tempo ed essere anche in grado di rallentare un po' e connettermi al meglio con ciò che sto facendo⠀ .⠀ 📷Dunque, nella mia lista di cose da fare per il prossimo futuro, vedo sicuramente tanto tempo passato dietro la macchina fotografica, un workshop di fotografia che vorrei organizzare a Dublino, e tanti lavori interessanti legati alla fotografia ed al cibo. E tu? Hai una abilità o un qualche cambiamento su cui vorresti lavorare un po' di più? Chiara

It's time again for another #foodchemistrychat 📚Today I'm using my lunch (a salad with oranges, white cabbage, radishes, tofu, fermented cabbage, and coriander) to share with you some interesting facts about #oranges⠀ .⠀ 🍊The aroma of oranges has been widely studied to understand which are the major chemical compounds that affect it and how the composition changes over time or due to heating⠀ .⠀ 📚Some of the key compounds are certain aldehydes (acetaldehyde is one of them) and (R)-limonene .⠀ 🍋Limonene is found in a different amount in all the fruits of the citrus family. You see that (R) in front of limonene because it's a chiral molecule, this means that is not superimposable on its mirror image (have a look at your hand: it's an example of chirality too!) - it also means we have 2 versions of limonene, one more common in nature (the one responsible for citrus' aroma) and one less common that has a pine-like aroma (swipe right on the photo to see the chemical structures) .⠀ 📊One of the many compounds found in fresh orange juice that determine its flavor is vanillin⠀ .⠀ 📉Different varieties of oranges will have a different composition (so different taste and flavor)⠀ .⠀ 📚Among others, a group of compounds called "esters" is responsible for oranges' aroma: each ester has a unique aroma and we find them in fruit, vegetables, and flowers but they are also used in perfumes (just to give you a few examples). The loss of some volatile compounds like esters or aldehyde is one of the reasons why the aroma of oranges changes over time and when you heat them (volatility ➡describes how easily a substance tends to vaporise (it turns into a gas or vapor)) . 📝Remember what I said last week about chickpeas and butyrate (a compound with several potentially beneficial effects on the health of the intestinal tract)? It's the same for oranges! To read it again ➡ check out the post on my feed with a bowl of hummus from last week .⠀ 🍞🍳🍊 Love the idea of pairing #chemistry, nutrition, cooking, and #foodphotography in the same post to show you how many interesting things you can learn about food! Chiara #amatterofnourishment

(EN/ITA) What does "COMFORT FOOD" mean to you? Is HUMMUS a comfort food for you?⠀ ⠀ When I didn't have a good relationship with food, I was only able to think about comfort food as something bad, and I couldn't even identify which was mine. But then, when food became more than a fuel or a response to stressful situations, I've started to get a much clear idea of what comfort food means from a general perspective and for myself - it's often related to our memories, taste buds, traditions, and habits... it can change during the years, and it has a different meaning for each of us. When I've learned that comfort food is not the "enemy" of health, and it can simply be another way to describe one of our favorite preparations, I knew how much it was important to share this vision with many other people who need to make peace with food, and this is what I'm doing with my clients⠀⠀ .⠀⠀ Now I know I love a delicious hummus like the one in this 📷 (made with red kidney beans)... or a cozy soup and I will identify both of them as comfort food BUT I also know that sometimes it will be dark chocolate, and other days it will be a huge bowl of ripe tomatoes or pizza ➡ Don't be afraid to question your choices, change your point of view, or listen to your body⠀⠀ .⠀⠀⠀ AND REMEMBER:⠀⠀⠀ 🍕You DON'T have to follow a perfect diet, or create the ideal healthy meal all the time, or eat only what is widely recognised as "superfood", or do exactly what you have seen from that famous lady in the magazine⠀⠀⠀ ⠀⠀⠀ 🍉You CAN choose a healthier lifestyle & eat delicious food, become a more intuitive eater, learn to trust your body, choose what is best for you, and support your well-being! Chiara #amatterofnourishment⠀⠀ .⠀⠀ .⠀⠀ ITA >> Cosa vuole dire per te "comfort food"? Consideri l'hummus un "comfort food"? Quando non avevo un buon rapporto col cibo, riuscivo a vederlo solo con un'accezione negativa e non ero nemmeno capace di dire esattamente quale fosse il mio. In seguito, però, quando il cibo è diventato per me non solo il carburante per le mie giornate o la risposta a situazioni stressanti, ho iniziato ad avere un'idea molto più chiara di cosa vuol dire "comfort food" da [continua⤵]

(EN/ITA) SLOWING DOWN: what does it mean to you? . Recognising the need to slow down and allowing myself to do it has been many times one of the most powerful choices I could ever take. It helped me on several occasions, for example⠀ ⠀ 🙋ditching perfectionism⠀ 💭dealing with negative criticism and self-judgment⠀ 🌊learning how to manage better anxiety and panic attacks⠀ 💕having a better relationship with my boyfriend⠀ ✏being a better boss for myself⠀ 💌prioritising self-care⠀ 🌳not feeling guilty when taking time off⠀ 🍉not feeling guilty for listening to my body . A few days ago, I shared a post here on my feed in which I was talking about some tips to de-stress and another one about tips for eating in a more mindful way - I wanted to remind you of the importance of slowing down. And thanks to your positive feedback on these posts, I've decided to change the topic of a new online self-study program that will be ready soon. It will be all about how to slow down in the different areas of your life: a simple, effective, and enjoyable approach to help you stop, reflect, decide, and take action AT YOUR OWN PACE . Do you have any suggestions for the program or anything you'd like to see in there? Let me know in the comments 👇 Chiara #amatterofnourishment . . ITA >> Di recente, qui sulla mia pagina ho parlato di alcuni modi per gestire meglio lo stress e di una serie di suggerimenti per mangiare in modo più consapevole. Grazie al riscontro positivo di questi ultimi giorni, ho deciso di far diventare l'importanza dello "slow living" l'argomento di un nuovo programma tutto online che sarà pronto a breve. Vi aiuterá, sotto tanti aspetti, a fermarvi, riflettere, decidere, ed agire con i vostri tempi e scegliendo ciò che è meglio per voi. Avete qualche suggerimento in merito? C'è qualche argomento in particolare che vorreste vedere nel programma? Fatemi sapere 👇 Chiara

(EN/ITA) What do you ask yourself when you need to choose what to eat?⠀ .⠀ Instead of "Is this low-fat?"..."Am I allowed to eat a cookie tonight?"... Are you EVER asking yourself "do I really like this?" or "why I think this is a better option compared to..." or "what I want to eat today?". 🍉🍕🍳Don't be afraid to step out from your comfort zone, question your choices, and try to work on your #mindset 💭 I know, it sounds complicated - but trust me... it's totally worth it! ➡Try to identify one simple thing to get started: think about a label (or a sentence) that you often use to talk about the food you eat or avoid, then ask yourself... how can I change it to improve my relationship with food? Chiara #amatterofnourishment⠀⠀ .⠀⠀⠀ .⠀⠀⠀ ITA >> Che domande ti passano per la testa quando scegli cosa mangiare?⠀⠀⠀ * E' abbastanza sano?⠀⠀⠀ * E' a ridotto contenuto di grassi?⠀⠀ * Ha poche calorie?⠀ * Ho fatto abbastanza in palestra oggi per concedermi di mangiarlo? * E' troppo tardi per mangiare una pizza senza ingrassare?⠀⠀⠀ * Posso concedermi un biscotto?⠀⠀⠀ * Mi farà venire la pancia piatta?⠀⠀ .⠀⠀ Potrei andare avanti tutta la sera, ma mi fermo qui perchè queste domande le conosciamo tutti piuttosto bene... Invece di porti queste domande, ti chiedi mai "mi piace davvero?" o "perchè penso che questa sia un'opzione migliore rispetto a..." o "cosa voglio mangiare oggi?". 🍰🍕🍉Non aver paura di uscire dalla tua zona di sicurezza, mettere in discussione le tue scelte e provare a lavorare sul tuo approccio. Lo so, sembra complesso - ma credimi... ne vale davvero la pena! ➡Prova ad identificare una piccola cosa da cui partire: pensa ad un'etichetta (o frase) che attribuisci di frequente a ciò che mangi o eviti, e chiediti... come potrei cambiarla per migliorare il mio rapporto col cibo? Chiara

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