Food Journey Stay Healthy

A Balanced life starts in your Kitchen

By on 13 Dicembre 2018

Balance. What a beautiful state.

What is the first thing that come to your mind with this word?

Balanced with yourself, (your body, mind and spirit), with people, with all the living beings, with your work or maintaining equilibrium on one leg.. what else can you be balanced with?

Think at our Earth, a blue world in the perfect position in the Universe, with the best environment to sustain life! Or even the most simple thing as standing. Everything is continuously pursuing for balance and harmony.

So it is in humans, as we are part of nature, we are constantly searching for equilibrium (physically, mentally and spiritually).

Constantly looking for that state of pleasantness to live a happy life.

Within us we have an active mind; love, creativity, wisdom, health, joy, peace, kindness, compassion, equanimity. It is always there. 

All we need to do is cultivate it, and stop cultivating negativity and suffering. 

It’s that simple.

But where to start? 

Our body. The most complicated and ingenious creation.

Nutrients are fundamental, not only to maintain a healthy physical body but also to accomplish our mental and spiritual well-being.

Three times a day or more every single day for the rest of our life we spend it eating.

How can’t it affect out mental and physical state? We consume an average of 35.000 kg of food in our lifetime! We are what we eat. Simply as that.

Think about this; you consume an apple and a little while later, once it is processed by your body. You are the apple, your body is entirely made from the food you consume.

This is not philosophy but science.

Food is not independent from health; health is not independent from food. 

You can’t control everything in life but you can control what you put in your body, no one food is good for everyone, and here is where you have to pay attention, be sensible, use your senses, listen to your body.

Don’t swallow just because is edible. 

What we eat provide us the energy to keep living, is our fuel.

And if we supply ourself with the wrong diet our body needs to counterbalance and work more to maintain homeostasis (the state of equilibrium with the outer and internal environment).

So what is a balanced meal?

Let’s start saying this; simplify your life.

Thats the golden point of a balanced life and diet.

You don’t need to get crazy with numbers, counting calories, etc… things like that just complicate life.

A balanced plate is made of:

-A good portion of fresh vegetables ( half of your plate): 

Always seasonal, from your area, better from organic source!

Whole grains (25% of your plate)

Brown rice, barley, wheat, buckwheat, millet, oats, rye, quinoa, teff, cous cous, corn, pasta, bread,…all whole grain.

They satisfy for a long time.

Avoid white and processed products, it contains nothing anymore for your body and it raises blood sugar.


Legumes (better not canned), fermented soy (tofu and tempeh), fish, eggs, dairy and white meat*.

*Personally I don’t categorize me as vegan, vegetarian or what else.

But usually I don’t consume meat (only when my body crave for that, and its becoming very less. Once every 2-3 months)

Mainly my proteins source are plant based and couple of time a week I alternate between eggs, dairy and fish.

Always from organic sources. 

Healthy Fats 

Add always a good source of vegetable oil (1-2 tbsp per person) like extra virgin olive oil or flaxseed oil, sesam oil,… raw is better.

Dried fruit, oil seed (walnuts, hazelnuts, almonds, cashew nuts, peanuts, etc…) and avocado


Ideally you could add sprouts, algae, fermented vegetable (kimchi, sauerkraut, pickles, miso, kefir,…)

Enjoy doing it, food is not just bringing the hand to the mouth, it starts from the shop, continues in the kitchen preparing your dishes.

So enjoy the whole process, we don’t always have the time to spend hours in the kitchen but also a simple sandwich can be done more consciously.

Spend some more time while eating, put away all devices and distraction.

It’s the moment you nourish your body, give this moment the attention that deserves.

And finally the presentation, the quote “we eat with our eyes first” is true.

Organize your ingredient with care, play with combinations and whet your appetite.

Don’t forget to add spices and aromatic herbs!

Habits and rules. 

Its difficult to change your normal routine, don’t be too strict, listen to you and give yourself the time.

If you feel you need to break rules sometimes it is ok, only if you are mentally and emotionally positive and clear. But if you feel guilty, your mental state will damage you more than the food itself.

And if you are free of stress, anomalies in a diet can cause you practically no harm. 

Follow the principle of simplification in your decision-making.

Treat yourself like an adult; be responsible and treat yourself with care.

No one needs to tell you what you should and you shouldn’t be eating or doing.

When you consume food that is not good for you, it will have some cost to your health, energy and time. If you are willing to pay that price, by all means go ahead and have that food.

In a nutshell:

  • Eat wholesome food as much a possible
  • Variety of choices and colors
  • Choose always whenever possible organic sources and seasonal 
  • Eat in moderation and only when you are hungry
  • Ideally, eighty per cent of your diet should be consist of alkaline foods
  • Avoid all processed and canned products
  • Avoid too much salt and complicated cooking procedures
  • Squeeze a fresh lemon or a half in a glass of water whenever you can. Its a great antioxidant, highly alkaline.
  • Avoid fried food
  • Think as artificial sweeteners as poison
  • Chew your food well
  • Eat less than your stomach desires, you should feel energized and well after a meal not tired
  • Ideally eat at least 3-4 hours before sleep

Ultimately, you are your own best friend and your own worst enemy. You are the best judge when it comes to your own life.

The more natural our lives, the healthier we become.

Eating natural food is the next big thing you can do.



Daniele Leggio
Travel the world trough food