Paola Cóser, nutricionista:
Claves para una alimentación consciente

¿Debemos dar prioridad a vivir para comer o a comer para vivir? Todos sabemos que comer es esencial para la supervivencia. Sin embargo, no existe una respuesta correcta o incorrecta, aunque una cosa está clara: una relación saludable con la comida es un tema que está en boca de todos. Paola Cóser, nutricionista especializada en alimentación consciente con una maestría en obesidad y gestión del peso, ha desarrollado un enfoque multicultural con un método para fomentar la alimentación consciente.

La comida es esencial para nuestra existencia, pero a menudo la subestimamos al tomar decisiones automáticas sobre qué comer. Cada elección alimentaria tiene un impacto significativo. Pablo Neruda, el famoso poeta nobel de literatura, otorgó vida a la comida a través de sus poemas, transformando los ingredientes más simples en algo extraordinario. En sus Odas Elementales, ensalzó los tomates como 'estrellas de la tierra' y describió las cebollas como 'claras como un planeta’. Incluso las alcachofas fueron denominadas 'la verdura blindada', resaltando la magia y el significado sociológico de los alimentos frescos.

Siguiendo este legado, Paola Cóser desde su consulta en Madrid, aconseja sobre la conexión profunda entre comida y la alimentación consciente.

1. Lo que comemos y cómo lo hacemos no se enseña en las escuelas y universidades. Tanto para niños como para adultos, mantener una relación saludable con la comida a veces es complicado. Considerando las preocupantes tasas de obesidad en países como Estados Unidos (36,3% de obesidad en adultos) según datos de la OMS, ¿cuál sería el primer paso para tomar conciencia de nuestra relación con la comida?

—Hay tres etapas en el proceso de conciencia que conduce a un cambio positivo, llamado el Modelo de Prochaska y DiClemente. En la etapa de pre contemplación, no somos conscientes de nuestros hábitos alimenticios. Luego, en la etapa de contemplación, reconocemos la situación, pero aún no estamos listos para actuar. Finalmente, llegamos a la fase de acción y estrategia, generalmente desencadenada por una necesidad o una experiencia impactante que nos lleva a la acción. Este paso inicial es crucial para nutrir conscientemente nuestro éxito.

2. Cada país tiene sus propias políticas de nutrición y alimentación. ¿Cómo podemos inculcar conciencia y hábitos conscientes para generar un cambio?

— La mayoría de las personas saben que las frutas y verduras son saludables y forman parte de una dieta equilibrada, pero es necesario incorporarlas en cantidades adecuadas en la dieta diaria. Es esencial interiorizar este hábito mediante la repetición.

Para lograrlo, es necesario desear que algo suceda y luego hacerlo repitiendo constantemente el hábito. La conciencia en este caso es aún más importante y, a partir de aquí, podemos decir que comer con consciencia implica saber qué beneficios me traerá una alimentación saludable, cómo me siento al comer más sano y qué cosas me impiden que no suceda.

There are many patterns that interrupt our intentions on a day-to-day basis. For me, it was the relationship that I had with food during my childhood, during stressful moments, or even because of the constant exposure to media ads and fast food, etc.
So, to generate new food habits it’s crucial to be aware of our current situation as a starting point, knowing what behavior we want to change and why, what benefits we will obtain, and what we’re willing to give up to gain other benefits.
It’s vital to establish real changes without being too restrictive with the food that we like very much. Also, observing what areas of our life can be affected, such as social life, family life, stress, and beliefs. It’s not just incorporating healthy food, but how you relate to it.

3. Enrique Rojas, professor of psychiatry and director of the Spanish Institute for Psychiatric Research, states in his book 5 Tips to boost intelligence3 that « determination means knowing how to wait and how to continue ». He also points out the importance of will, saying that « will is the jewel of the crown; a person with a will goes far beyond an intelligent person ». In this context, how do both will and perseverance help improve our relationship with food? And mainly, How can we begin to work on them more consciously?

From my experience, when it comes to food, willpower usually allows most people to start the change and it’s just brilliant. However, willpower can be a short-term factor with an expiration date. Although the strength of will often has to do with the desire to achieve goals, giving the strength and energy necessary to achieve them, I believe that awareness is basic in starting any change. When you feel the need to take that impulse and begin looking for strategies and help, then you can perceive that this strength can be actually developed. Step by step you start incorporating those desired changes.

Perseverance and discipline are super important, it is what forges a new diet; in this aspect, change is always possible with repetition, listening to your body, your sensations, paying attention to how you relate to food along with everything else that prevents you from achieving it.

4. Food is also a social and cultural phenomenon from a sociological approach. It is also a prime source for the individual, the family, and the society. Based on this, how are food choices influenced by the family or the social environment?

This is quite interesting. Food connects us with everything. It is the basis of our survival and has been with us since the beginning of our lives. We can smell something that transports us to our childhood or our country in a positive or negative way, which actually conditions us in our food choices.

Every family has its own food habits and a particular way in which food is contextualized. By this I mean, food can be an act of love and protection, but it can also be considered as something negative, maybe when conflicts arise while eating, prohibitions are put in place, or there are family problems. So, emotions and food are closely related.
Something similar occurs in the social and cultural sphere because each country has its own gastronomy and great rituals with food. Also, this constant exposure to certain foods reinforces our relationship to the place where we live. Becoming aware of these family and social habits is fundamental and extremely positive. For instance, it is vital to realize what benefits us so we can make a more conscious choice between what our body needs and what we can leave behind. Besides, realizing what emotions, behaviors, and beliefs are conditioning our habits can help us to eliminate some food patterns and strengthen others.

5. Spanish people will have the longest life expectancy by 2040, according to a study by Health Metrics and Evaluation in Seattle,4 surpassing Japan. Among the reasons is the way people eat. The Predimed study5 from the Spanish Ministry of Health showed that the Mediterranean diet constitutes a healthy eating pattern for the prevention of cardiovascular diseases. The study, published in the New England Journal of Medicine,6 is the world's largest clinical trial studying the benefits of the Mediterranean diet. Based on this, what ingredients of the Mediterranean diet are essential for our health?
 
In the Mediterranean diet, fruits and vegetables are prioritized, as well as the importance of consuming good quality fat such as Extra Virgin Olive Oil (EVOO). Nuts and fish, legumes, whole grains, dairy products, along with eggs, white meat (preferably less red meat) are also great food sources.

The consumption of fruits and vegetables makes this diet healthy not only because of the contribution of fibers, vitamins and minerals, but also because fruits and vegetables have a large number of bioactive substances. These components influence cell activity and physiological mechanisms with beneficial effects on health. Among them, we can find beta carotenes (carrots, pumpkin), lycopene (tomato) anthocyanins (grapes, raspberries, blueberries, blackberries) chlorophyll (green leaves), lutein and zeaxanthin (spinach, corn, avocado, melon). Glycosylates (broccoli, cabbage), with their antioxidant action, not only prevent diseases but also help longevity.

Also including good quality fats such as EVOO, oily fish, and nuts that provide polyunsaturated fats (omega 6 and omega 3) is fantastic. A balance of this type of fat prevents inflammatory processes in our bodies and helps prevent cardiovascular disease, diabetes, and depression when accompanied by a healthy lifestyle.

6. Mindful eating focuses on eating experiences, sensations in our body, and, of course, a physical and mental approach to eating. Along those lines, can you give some tips to harmoniously nourish our body, mind and spirit?

When I talk about health I include mind, body and emotions. By this I mean, I can’t work on one area and leave the others aside.
Food is closely linked to beliefs (mind), emotions, and bodily needs, so when I work with my patients, I nourish those three areas together in order for them to achieve their goals.
To nourish the body, I suggest introducing more fruits and vegetables (bioactive components) into your diet. In addition to caring for your body, I recommend starting with gentle movements at first, such as yoga or walking, so that you can condition your body with movement.
To be attentive to our thoughts and emotions, I highly recommend keeping up with your reflections. Also, meditation is important. However, when there’s a lot of mental noise it’s better to start with a moving meditation. This means to be present while doing an activity, such as walking. For instance, I’m focused on my body, feeling the movements of the muscles and being present in my breathing.

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