Tips and Tricks on Emotional Eating

It is almost impossible to think about this holiday season without talking about… food.

That is why we invited today to our “Shine From Within” community, Olena Aleksewich, to share some tips and tricks on Emotional Eating. In this season, we can only ask, does that ring a bell? 🔔

How often do we turn to food for emotional reasons? Stressed, lonely, bored?

– Food can support us or can ruin our plans -> By labeling the food we consume for what it does to us, we gain consciousness of the role it plays in our present but, foremost, our future plans.

– Eating is an experience -> Like any other experience, has the power to transform itself into a rich experience.

So, what can we do?

Here you have some tips and tricks:

💡 Make of the eating experience a mindful experience.
Add gratefulness, take time to enjoy, to experience the full taste.

💡 Do an emotional check-up around food.
When you crave something, check in with yourself, what are you feeling? Do you tend to crave a specific food when you feel lonely? or disappointed? Check how does it make you feel? The food itself may not impact the feeling directly, maybe just the feeling. Is there another way that can provide you the feeling you are looking to have? Maybe talking to or texting someone back home brings the same feeling -and less calories and certainly no guilt-.

💡 What food you love, loves you back?
We know there are foods that make us feel well afterwards, sometimes, becaue we know we are giving our body what it needs.

💡 We are in control of what we eat.
It can be like making the bed in the morning, when we give our body a green smoothy, we have already given it the green it needs. Not everything we eat is necessarily something we love eating, like not everything we do, but like in making the bed, choosing what we eat, does give us the sense of being in control, at least of a dimension of our life. Start with that one.


👣 Take small steps. (foot for thought? food for thought? 😜 )

Start with blessing the food, with drinking water, with reframing the context…

For this holiday season, you may want to consider:

🎄 Sharing your food preferences or limitations in advance, acknowledging that cooking or preparing or serving food is often an “act of service”, a way to show love and care and not necessarily -or only- a nutrion exrcise.

🎄Cooking together, involving others, children included, because that is also part of the point, to spend time together in acts of service, of love.

🎄Plan in advance, choosing to add green to the Christmas table, a salad or some veggies.

🎄 To avoid overeating, bringing a food container to take with you, and appreciate the food, not only on that day, but on the following one.

We put together “Shine from within” a community to support each other as we get ready for the holiday season.

Do you want to know more?

Share ⏩

The Purpose Magic Pill.

[Purpose] The “why” behind what you do—the driving force that gives meaning to your actions, decisions, and life journey.

➤ Purpose makes you 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫, as it acts as a buffer against adversity, providing the resilience needed to navigate tough situations.

➤ Purpose improvesyour 𝐦𝐞𝐦𝐨𝐫𝐲, as it is a reminder of the impact you want to make or the goals you strive to achieve.

➤ Purpose helps redirect your 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 from the immediate struggle towards the bigger picture, reminding you of what truly matters to you.

➤ Purpose provides 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 by grounding you in your values and what gives your life meaning.

➤ Purpose often involves 𝐜𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧 with others who share similar goals or values. On tough days, these connections can provide support and understanding.

➤ Purpose fosters 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲, as it encourages adaptability in finding alternative paths towards your goals, especially when the original plan seems disrupted. It is not about the solution, it is about the problem. When you fall in love with a problem, if one solution does not work, then you try another one, and another one. It is about the why, not about the what or the how.

➤ Purpose gives you 𝐜𝐨𝐮𝐫𝐚𝐠𝐞, as it encourages you to reflect on setbacks, allowing you to learn, to look for new ways, to analyze what went wrong, what can improve, how can you do it better, reach better.

➤ Purpose is never about you, connection to something larger than oneself, whether it’s contributing to a cause, making a positive impact.

❓ 𝐖𝐡𝐢𝐜𝐡 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐦𝐚𝐠𝐢𝐜 𝐞𝐟𝐟𝐞𝐜𝐭𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐌𝐚𝐠𝐢𝐜 𝐏𝐮𝐫𝐩𝐨𝐬𝐞 𝐏𝐢𝐥𝐥 𝐫𝐞𝐬𝐨𝐧𝐚𝐭𝐞𝐬 𝐦𝐨𝐬𝐭 𝐭𝐨 𝐲𝐨𝐮?

📣 Beware it is over-the-counter. Nobody by yourself can prescribe it. At beandgo, we provide inspiration, tools and support to find it, to connect with it, to live it, to feel it.

𝐍𝐨 𝐚𝐝𝐯𝐞𝐫𝐬𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐬 𝐨𝐛𝐬𝐞𝐫𝐯𝐞𝐝 𝐭𝐨 𝐝𝐚𝐭𝐞.

The “why” behind what you do—the driving force that gives meaning to your actions, decisions, and life journey.

La Píldora Mágica del Propósito

[Propósito] El “por qué” de lo que haces: la fuerza motriz que da sentido a tus acciones, decisiones y trayectoria vital.

➤ El propósito te hace fuerte, ya que actúa como un amortiguador contra la adversidad, proporcionando la resiliencia necesaria para navegar en situaciones difíciles.

➤ El propósito mejora tu memoria, ya que es un recordatorio del impacto que quieres causar o de las metas que te esfuerzas por alcanzar.

➤ El propósito ayuda a redirigir tu atención de la lucha inmediata hacia el panorama general, recordándote lo que realmente te importa.

➤ El propósito proporciona estabilidad emocional enraizándote en tus valores y en lo que da sentido a tu vida.

➤ El propósito a menudo implica conexión con otras personas que comparten objetivos o valores similares. En los días difíciles, estas conexiones pueden proporcionar apoyo y comprensión.

➤ El propósito fomenta la flexibilidad, ya que favorece la adaptabilidad a la hora de encontrar caminos alternativos hacia tus objetivos, especialmente cuando el plan original parece desbaratado. No se trata de la solución, sino del problema. Cuando te enamoras de un problema, si una solución no funciona, pruebas otra, y otra. Se trata del porqué, no del qué ni del cómo.

➤ El propósito te da coraje, ya que te anima a reflexionar sobre los contratiempos, te permite aprender, buscar nuevos caminos, analizar qué salió mal, qué puedes mejorar, cómo puedes hacerlo mejor, llegar mejor.

➤ El propósito nunca es sobre ti, la conexión con algo más grande que uno mismo, ya sea contribuir a una causa, tener un impacto positivo.

Cuál de los efectos de la Píldora Mágica del Propósito resuena más contigo?

Cuidado que es de venta libre.

Nadie más que tú mismo puede recetártelo.

En beandgo, proporcionamos inspiración, herramientas y apoyo para encontrarla, conectar con ella, vivirla, sentirla.

𝐍𝐨 𝐚𝐝𝐯𝐞𝐫𝐬𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐬 𝐨𝐛𝐬𝐞𝐫𝐯𝐞𝐝 𝐭𝐨 𝐝𝐚𝐭𝐞.

El “por qué” de lo que haces: la fuerza motriz que da sentido a tus acciones, decisiones y trayectoria vital.

The Symptoms of Lack of Purpose

Lack of purpose has the following “symptoms”:

➤ Feelings of aimlessness: A sense of drifting through life without a clear sense of direction or goals can signify a lack of purpose.

➤ Persistent feelings of discontent: Continuous feelings of dissatisfaction or a sense of emptiness despite external achievements.

➤ Lack of Motivation: Difficulty finding motivation in daily activities or work can suggest a disconnect from a sense of purpose.

➤ Increased Stress and Anxiety: Overwhelming stress or heightened anxiety without a clear cause could be linked to a lack of purpose or direction.

➤ Feelings of Isolation: A sense of disconnection or loneliness, even in the presence of others, might signal a need for deeper connections or a shared purpose.

➤ Lack of Resilience: Difficulty bouncing back from setbacks or challenges could indicate a lack of a strong foundation in purpose or personal values.

Recognizing these early signs can be crucial in taking steps toward fostering purpose and improving mental health. Exploring personal values and aspirations can often help address these concerns.

Do you have a personal mission statement?
1. Yes, it is crystal clear.
2. I would love to refine one.
3. Not yet, but I am intrigued to find it.
4. Never thought of it.

💬 Share your thoughts in comments: beware, I read.

Life is not a recipe

Life is not a recipe.

➤ Life is not a recipe. 👨‍🍳 👩‍🍳

… The list of ingredients on the left of the page: which ones and in which amounts -in grams,  spoons, even “pinches”-, and for how many servings.

… The preparation and the execution time is stated.
… The level of difficulty.
… And the promise: If you follow it, step by step, as per the instruction

s, you will get something that looks like the picture on the right. You get a description of the texture.

➤ Life is more like a book. 👨‍🎨 👩‍🎨
… You do not know the end on the first page.
… You don’t know the ingredients, you get them as you go through.
… You don’t know the characters, some are on it from the first to the last page. Some not.
… The level of difficulty is not stated.
… You “only” need to know how to write and read and you’ll be able to go through the pages.
… You don’t know what it would look like, there is no promise, no picture.

𝗬𝗼𝘂 𝗮𝗿𝗲 𝘁𝗵𝗲 𝘄𝗿𝗶𝘁𝗲𝗿 𝗮𝗻𝗱 𝘆𝗼𝘂 𝘄𝗿𝗶𝘁𝗲 𝗮𝘀 𝘆𝗼𝘂 𝗴𝗼.
𝗬𝗼𝘂 𝗵𝗼𝗹𝗱 𝘁𝗵𝗲 𝗽𝗲𝗻.
𝗬𝗼𝘂 𝗮𝗿𝗲 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄 𝗶𝗻 𝗳𝗿𝗼𝗻𝘁 𝗼𝗳 𝗮 𝘄𝗵𝗶𝘁𝗲 𝗽𝗮𝗴𝗲.

What book are you writing? What is happening today? On this page? Do you want to give a try with a title? This may change even after publication date! You may write several chapters, or several books. You are right now in front of a blank page waiting for you to write the story of your life. Not a recipe.

A Veces El Mundo Está Loco

A veces, digo cosas que no vienen a cuento; a veces, estoy de los nervios sin motivo aparente.
Cuando te pasa a ti, tú lo llamas hormonas, la edad, o la luna quizá.

A veces, esquivo la mirada y no te miro a los ojos.
Cuando te pasa a ti, tú lo llamas vergüenza, mentira o quizá sólo es… que no me quieres ni ver.

A veces, no consigo dormir, no consigo conciliar el sueño ni un rato.
Cuando te pasa a ti, es el café, o no poder conciliar, más que el sueño, el trabajo y la vida a la vez.

A veces, no sé distinguir entre lo que pasó y lo que no.
Cuando te pasa a ti, tú lo llamas ‘despiste’ y simplemente dices: “Ay! Sí, por Dios”.

A veces, creo que alguien corre tras de mí.
Cuando te pasa a ti, tú te entretienes buscando ese botón de apagado que calme tu mente un rato.

A veces, no me acuerdo de comer.
Cuando te pasa a ti, tú dices no tener tiempo de hacerlo.

A veces, me molesta la gente; a veces, la soledad.
A veces, me molesta un ruido que tú, ni oyes.
A veces, no me muevo y a veces, no paro.
A veces, me tiembla todo por tomar medicación y a veces, por no tomarla.
A veces, me invade la pena y a veces, la euforia.
A veces, me gustaría controlar la una, a veces la otra, y a veces, …ninguna.
A veces, me siento una carga. A veces, me da una descarga.
A veces, se me olvidan las cosas y a veces, ¡ay, si pudiera olvidarlas!
A veces, no te reconozco y a veces, me gustaría que no me reconocieran.
A veces, me gritas y no entiendo por qué te frustras conmigo.
A veces, soy yo quien se frustra y te grito.
A veces, me hablas y no te sigo. A veces, te sigo y tú, no me hablas.
A veces no tengo fuerzas, o ganas, y no puedo salir de casa.
A veces, no entro. A veces, no tengo ni casa.

Y por eso, mientras yo, lucho por mis derechos, tú, parece que siempre estás en el camino derecho.
A veces son muchas las veces y el loco soy yo.
Y a veces, son menos las veces y es mundo el que se ha vuelto loco.

Dr. Begoña San José
Relato ganador del primer premio en el concurso de relatos de la
Fundación Argia.
Día Mundial de la Salud Mental 2023.
En defensa de los derechos de las personas en situación de discapacidad.

Grabación aquí

The World Has Gone Crazy

The World Has Gone Crazy.

Sometimes I say things that make no sense.

Sometimes I get nervous for no apparent reason.

When it happens to you, you call it “hormones”, “age” or maybe “the moon”.


Sometimes I avert my gaze and I don’t look straight in the eye.

When it happens to you, you call it “shame”, “a lie” or maybe it is just that you don’t want to see me.


Sometimes I can’t sleep; I can’t even get to sleep for a while.

When it happens to you, it’s the coffee, or not being able to get, rather than to sleep, to balanc

e work and life at the same time.


Sometimes, I can’t distinguish between what happened and what did not.

When it happens to you, you call it a ‘mistake’ and simply say, ‘Oh! Yes, for God’s sake’.


Sometimes, I think someone runs after me.

When it happens to you, you entertain yourself looking for that off button to calm your mind for a little while.


Sometimes I don’t remember to eat. When it happens to you, you claim not to have time to grasp a single bite.

Sometimes, people bother me; sometimes, loneliness.

Sometimes, a noise bothers me, a noise you don’t even hear.

Sometimes, I don’t move, and sometimes, I don’t stop moving.

Sometimes, I shake all over from taking medication, and sometimes, from not taking it.

Sometimes, sadness invades me, and sometimes, euphoria. Sometimes, I would like to control the one, sometimes the other, and sometimes, none.

Sometimes, I feel like a burden.

Sometimes, I get a discharge.

Sometimes, I forget things, and sometimes, ‘oh, if only I could forget them’!

Sometimes, I don’t recognize you, and sometimes, I wish I weren’t recognized.

Sometimes, you yell at me, and I don’t get why you get frustrated with me.

Sometimes, I’m the one who gets frustrated and yells at you.

Sometimes, you talk to me, and I don’t follow.

Sometimes, I follow you, and you don’t talk to me.

Sometimes, I don’t have the strength, or the drive, and I can’t leave the house. Sometimes, I don’t go in. Sometimes, I don’t even have one.


And that’s why, while I fight for my rights,

it seems like you are, always on the right path.


Sometimes, there are many times, and I am the crazy one.

Sometimes, there are fewer times, and it’s the world that has gone crazy.

Dr. Begoña San José

Winner of the first prize in storytelling organized by the Argia foundation for World Mental Health Day in defense of the rights of people with disabilities.