Want to live La Dolce Vita? 10 lessons I learned about healthy living while in Italy

Oh, Italy…The land of pizza, pasta, gelato and wine…and the land of La Dolce Vita, the sweet life. My physical body may be in America right now but my heart and soul often reside in Italy.
 
Italy is the land of my ancestors. And it just so happens that it’s also the land of guilt-free pleasures. To say it’s a carb-lovers paradise would be an understatement. As soon as you arrive you’re besieged with delightful aromas. Strolling through Italy’s charming cobblestone streets, the air is filled with whiffs of baked bread, authentic pizza, sweet gelato, and fresh seafood (often fried in olive oil!). It’s nearly impossible to resist the plentiful gustatory temptations that surround you. In fact it’s so hard to resist all the food temptations that when I’m there I don’t even try...

For me, visiting Italy is always a sigh of relief. Carefree vacation mode kicks in as soon as I take my first step on Italian soil. And vacation time for me is no time for calorie counting and high intensity workouts!
 
You’d think visiting a place like Italy would result in returning home quite a few pounds heavier, right?? Ironically, I find quite the opposite to be true. Despite indulging at will, I always come home feeling lighter and fitter. Spending time in Italy has afforded me some special insight on some little tricks to stay healthy.

Food is an integral part of Italian culture. You don’t think about Italy without conjuring up images of exquisite pasta dishes, savory pizzas with fresh toppings and classic Mediterranean fare. Their delectable dishes are an integral part of their culture and they seem to have a way of enjoying it all without guilt.  But their relationship with food is only one piece of the healthy living puzzle.

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 10 lessons I learned from Italians about healthy living:

• They walk everywhere

What’s not to love about walking around such beauty? Walking is quite fulfilling when you’re in an aesthetically pleasing environment. Granted, making the decision to go out and walk might require less motivation when you’re in magical countryside villages, well-preserved ancient cities or in towns with majestic mountain views. But many Italians also walk as a means of transportation, to get to and from work and to run errands. There’s less urban sprawl and amenities are typically clustered closer together, making walking a much more feasible option.
 
Walking is one of the healthiest exercises you can do and is probably the main reason I always lose weight when I visit Italy. While I can’t bring all the beauty back home with me, I can still seek out some pretty nice places that are near my home. Fresh air and sunlight after all, are not unique to Italy.

• Their breakfasts are light

Italians typically have light breakfasts, unlike our sugar-laden American fare. Their breakfast biscuits and rolls seem to have a lot less sugar and portion sizes are smaller. And of course, they’re sure to get their requisite caffeine kick every morning! Sugar in their coffee is typically used only sparingly.
 
Once when visiting Rome and while ordering my morning coffee, a barista only half-jokingly informed me that Italians drink coffee with a little bit of sugar while Americans drink sugar with a little bit of coffee! Too ashamed at that point to proceed in ordering my preferred sugary coffee drink, I had my first real Italian, sugar-free (bitter!) espresso that day...and quickly promised myself  I'd be sure to keep some extra sugar packets on hand in case that ever happened again! 

Over time I know that if (when!) I live there, my taste buds would grow accustomed to the bitterness, probably to a point where I'd find the sweetness unpleasant.

• Lunch is their biggest meal
  

While this wasn't something practiced in my home as a child, traditionally speaking, lunch ("il pranzo") in Italy is the most important meal of the day, and therefore the heartiest. It can consist of a first dish ("primo piatto") with soup, rice or pasta. Then comes the second dish ("secondo piatto") with the proteins (meats or seafood). A side dish ("contorno") is offered, maybe consisting of vegetables. Last comes everyone's favorite, the dessert ("dolce").

One notable observation I made was that Italians prefer not to rush their meals. They savor the food and relish the whole experience, usually with good company. This might also be beneficial for weight control because when you eat slower, you give your satiety signals a chance to be heard. But it's NOT beneficial when you're eager to visit all the glorious sites around you but have to wait an extra hour to receive "il conto!" (the bill). They simply do not rush the whole dining experience and they will not let you rush it either!

• Their dinners are also light

Daytime snacking is typically kept to a minimum. Just before dinner, an "aperitivo" may be served, not too unlike our familiar Happy Hour. This consists of small bites and a drink, to whet the appetite and get the gastric juices ready for dinner! Dinner ("la cena") is the final meal of the day, often considered late by American standards. Sometimes it may not even start until 10:00! But compared to lunch, the end of the day is supposed to signal rest and a heavy meal would be quite taxing on the body. For this reason, dinners are often kept light.

• They eat high quality, fresh foods

The Mediterranean diet is thought to be one of the healthiest in the world. It consists of an abundance of fresh fruits, vegetables, seafood, whole grains, olive oil, nuts and seeds. Foods like dairy, eggs and meat are enjoyed in moderation. The types of foods eaten varies greatly, depending on the region. Of course, globalization is changing the scene a bit, expanding and standardizing food options everywhere. But for the most part, you can still find fresh, region-specific fare throughout Italy.
 
Italians seem to prefer to procure their food from nearby outdoor markets, rather than relying solely on large supermarket chains. They often stick to the fruits and veggies that are currently in season. This means their food is usually locally grown and highly flavorful.

• They care about appearance

Personally, I prefer the more laid-back approach when it comes to appearance. I don’t like to stress too much about things. Sometimes I consider a day spent in sweatpants and hoodies a day well spent. But there is something to be said for trying to look your best so you can feel your best.
 
I’ve modified this takeaway from the Italians to align it more closely with my values. I don’t try to look my best for others as much as I do for myself. I feel that I have far more confidence when I am happy with the way I look. I feel that I deserve to present myself to the world in such a way that reflects the value that I have for myself.

• They indulge sometimes

 Italians don’t seem to worry too much about indulging from time to time in something they find pleasurable. From an outsider’s perspective, they don’t appear to harbor too much guilt after finishing off an entire plate of pasta, washed down with some wine and with a heavy cannoli to top it all off. I did notice however that their portion sizes seem smaller than U.S. portion sizes. Perhaps this accounts for less guilt and less weight gain.
 
I’m a strong believer in the 80/20 Rule. Eat healthy and do your best 80% of the time and allow indulgence 20% of the time. As my Italian grandmother always said, the very act of depriving yourself can harm you more than the harm caused by that which you’re avoiding.

• They truly appreciate aesthetics

Aesthetics feed the spirit and stimulate the mind. Seeking and appreciating beauty around you, no matter how seemingly small, keeps you in the present moment. And it elicits feelings of gratitude.
 
We can’t all live near the Colosseum, the Amalfi Coast or the Alps. We aren’t all surrounded by Renaissance beauty all the time. But if you look hard enough you can find beauty in almost anything. So find some beautiful places that inspire you. Then go and appreciate them fully. Spend time in these types of places and visit them as often as possible.

• They abide by the art of “dolce far niente”

This translates to “the sweetness of doing nothing”. It refers to the concept of pleasant idleness, of not stressing out too much about checking off items on your “to-do” list.  When it comes to preserving mental health, doing nothing actually is doing something! Time for introspection, reflection and rejuvenation is vital for optimal health. And it is nothing to be ashamed of.
 
Italians do this by going through life at a slower pace. Rushing isn’t always necessary (or ideal). Long afternoon naps, "siestas" are the law of the land in some places still. And they aren’t apologetic for it either.

• They make time for friends and loved ones

For Italians, family and loved ones come first. Opportunities to socialize are regularly sought. Italians casually stroll in the evenings after dinner when they do their “passeggiata” with their friends and loved ones. It’s also how they decompress after a long day. I really hope that despite all the modern day distractions, this one tradition remains. Because of the evening  "passeggiata", this is always my favorite time of day when visiting the country. I feel it's just the perfect way to end a day!
 
During one of my Italian excursions, I accompanied my dad to visit some of his old stomping grounds. One particular town we visited was a hidden gem nestled in the Piedmont region, where time had seemingly stood completely still. Decades had passed since my dad had spent his final summer there as a boy. But as we entered the town square that evening (conveniently during "passeggiata" time!) , it was as if no time had elapsed at all. Before we knew it, he was surrounded by a small number of familiar faces he had known as a child. Shockingly, they were still able to recognize him after so many years (or at least they pretended to!).

Italians stay engaged with their communities. This togetherness creates a general sense of well-being. Smaller towns consist of close-knit communities where people look out for one another. Whether you live in a big city or a small town, there are real health benefits of spending time with loved ones and with your community.
 
Travel lessons
Even though I feel like I could spend an entire lifetime learning more about Italian culture, I know that there are still so many more places I want to visit and learn from. Travel opens up your eyes to alternate ways of healthy living.  The beauty is that when you experience a new way of living that really resonates with you, you can carry those aspects of that culture with you. You can apply them in your own life wherever you may live.
 
This is just the first of a series of posts that I want to share about some of the lessons on healthy living that I’ve picked up on my travels. Italy is not the only country whose healthy ways I try to emulate. I’m fully aware that I may be romanticizing these cultures and glossing over some of the less appealing aspects.  But my sole purpose here is to share my perception of what I think healthy living means in various countries.
 
Takeaway
Of course, not all Italians do all of these things all of the time. This is particularly true as the world around us is changing so fast and as traditions fall to the wayside. These are merely observations and experiences that I’ve had in my travels, in my research of this beautiful country and while growing up with an Italian father.
 
I feel incredibly fortunate for having been exposed to Italian culture during my formative years.  I feel even more grateful for the time I was able to spend in such a beautiful country as an adult. I hope that some of these tips can help you as they’ve helped me in my journey towards healthy living. So I urge you to get a taste of some of these ways of life that you may find appealing. Apply the ones you like to your own life and then let’s go and get fit together.  So, Andiamo!