RESERVED AREA - THE ROUTINE OF A HAPPY EATER

The Happy Eater method is based on a set of simple but essential principles , which everyone can put into practice according to their needs and possibilities. It is advisable, where possible, to implement it in all its elements (food, physical activity, contact with nature, meditation) which are interconnected and mutually reinforcing, in the direction of health and psycho-physical balance. At the same time it should be considered as a path where you can advance step by step, the important thing is to start .

In the Happy Eater method, consistency is important , and takes shape in the application of a daily routine made up of moments and gestures with which to build, thanks to repetition, your health and your stable shape, so as not to appear fit but to be fit inside and out. You can decide in a personalized way the times and ways to insert them into your life, all or one or more at a time, the important thing is that, once inserted, you give yourself the time to experiment with them and to verify the results in terms of well-being and serenity , so as to consolidate them not on the basis of abstract concepts but on your real lived experience . Only these elements will tell you if it is the right path for you or if there is something to adjust or modify.

Below we suggest an indicative daily routine, made up of good practices, which you can adapt to your personal context and lifestyle

THE ALARM CLOCK AS REBIRTH

1) Waking up early can work miracles . Waking up early means having a very precious moment to dedicate to yourself without rushing, to fit into your routine with awareness, with the right disposition and physical and mental energy, without worry and with the right amount of time. Early in the morning the phones don't ring, everything is still quiet, and it is possible to be active without being disturbed

2) Create an environment dedicated to you. Find a space inside the house to dedicate to yourself and to the moments in which you need to isolate yourself, concentrate on yourself and find balance, without being disturbed by anyone or external noises. It is the essential first step, it is the place where important moments of your routine are experienced. If it may seem "strange" to some of your family members, don't let it influence you, and take the time to gently explain to them that each of us needs private spaces and moments to nourish our inner self.

3) Start the day with a rich juice of seasonal fruit and vegetables, to replenish fluids after the night and start nourishing the body with components essential to the metabolism. It is also an excellent way to take care of yourself without rushing, it takes a little time, and working with fresh fruit and vegetables with your hands becomes a positive ritual to tell yourself that you are the most important thing that is worth it. give time. Choose fruit and vegetables based on seasonality, availability and your tastes, experiment.

4) The body needs to awaken gently, to activate the energy to start the day in the best possible way . Without energy you can't live the life you want. A daily sequence of muscle and energy awakening exercises (at least 15-20 minutes) is also an excellent tool for keeping yourself fit consistently, taking one small step each day. You can choose various modes and create your own personal program including aerobic exercises, stretching, push-ups or small weights for strength, yoga or Thai chi.

5) Meditation is the most effective way to reconnect with your deep self , with your values, in order to start the day centered on your goals and aware of your means. Stopping your mind and making space for silence can become a very precious creative moment, in which ideas and ideas for your concrete life emerge, in which you perceive the essential priorities. Meditation can last from 10 to 30 minutes and you can choose the type closest to you. Meditation is awareness of one's body, of one's inner self, listening, and acceptance, it is prayer.

6 ) The Breath . end your meditation with 3 series of 5 deep breaths whose inspiration and exhalation must be cadenced and lasting 5 seconds which you will count in your mind. The practice of breathing is combined with visualizations in three phases as follows:

- Visualize what scares you, what you don't want and at the moment of exhalation imagine throwing it out like air, moving it away from you.

- Visualize natural surroundings and fresh air flowing in and out of your nostrils. You continue, breathing, to abandon what you don't love, you let it go, flow in front of you like the air that comes out of your nostrils

- You are emptied of what weighs you down. Perceive your lightness which allows you to visualize what gives you pleasure, strength, energy and to pursue it . Become what you want to be and celebrate that success, already feel within yourself, exactly how you see yourself. If possible, identify mantras that represent and express the best version of you, the one you want to achieve, and complete your meditation by repeating them out loud at least once, it will help you feel them deeply within you. Are you ready to start the new day!

7) Writing practice

Writing means focusing, stopping, planning, it can have great power, it is at the same time giving yourself a message and committing to respecting it.

- Celebrate and record your ongoing progress on paper to see how your path progresses and this builds confidence and self-esteem

- Focus and set the objectives of the day and pursue them with conviction and consistency

- Write down your dreams because you want to make them come true and little by little, when the time is right, make them become daily goals, so that they become reality.

8) Rich breakfast . Calmly prepare a hearty breakfast. After exercise you will be hungry and your body will demand the right nourishment to start the day's adventure. After a night without food, the morning meal becomes the fundamental meal, which must be healthy and rich in nutrients to face the day with the right physical energy.

9) Around 11am, have a snack to stop your appetite and stimulate your metabolism

10) Lunch is an important meal , which you will also have to balance in relation to your activity and the resulting energy expenditure. Consider that you are still halfway through the day, you need nourishment but also energy and clarity, it will have to nourish you, completing breakfast, but not weighing you down, allowing you to be efficient until the evening.

11) Around 5pm, have a snack to stop your appetite and stimulate your metabolism

12) Make time at the beginning or end of the day to dedicate yourself to sporting activity, possibly in the open air , in nature, in a public park if you live in the city. Choose the one that suits you and that stimulates you and fills you with energy. If you don't have a particular taste, walking is an excellent opportunity: walk consciously, rotating the entire sole of your foot on the ground, aware of your body and your movements, aware of your breathing. The inner journey will mirror the outer journey and the progress will be not only a pleasure for the body but also for the soul (at least 3 times a week)

13) Dinner is the last meal of the day that accompanies sleep. If you can have an early dinner so that several hours pass before you go to bed , eat light foods in small quantities.

14) Ending the day with a short moment of meditation has the great advantage of gently accompanying sleep and enjoying the benefits of this practice throughout the night

15) Half a day of fasting once or twice a week (at least until lunch time) promotes purification and recharges the body with renewed energy

16) When you eat , always end your meal with that sense of slight unsatisfied appetite and not of satiety , it is a secret not only to stay clear and active, but also to stay healthy for longer