I can make a ritual out of almost anything. Perhaps it’s my Catholic past. Maybe my inner bruja. No sé. Rituals help me mark the time. Moments. Hours. Days. Seasons. States of mind. They are asterisks on experiences. A reminder that I was a little more aware, more present in this moment. That I took the time to appreciate a gift – no matter how tiny – that was given me by god, nature, the universe.
One of my daily rituals here in Spain is having a coffee. On the rough, cold winter days I had in the place we do not speak of, it was reason for me to get out of bed and drag myself across the chilled marble floor of my little piso. On others, it was impetus for me to get dressed, leave the house, and will myself to a nearby cafe where, hopefully (could today be the day?) I’d meet someone willing to strike up a friendly convo, but, usually, I’d just sit taking small comfort in both the sound of voices other than my own and the smile from the person behind the counter serving me my beverage. At other times, it’s been my way of noting to self that this is the start of a new day, and I’m ready for it. In fact, I now have a saying: I haven’t woken up until I’ve brushed my teeth, and I haven’t started the day until I’ve had a coffee.
Early Adult Education
The cortado at the high school where I work is the best in town. Perhaps, the best in all of Spain; possibly, even, the known universe. But only when Emi, the lunch lady, makes it – not her husband. For some reason, he never steams the milk quite right, and the fluffy ‘capa’ that I love, is always missing when he makes it. I once intimated this to Emi. Now, when I enter I don’t even have to order it anymore. As soon as she sees me, she starts pulling the shot and warming the milk.
Adding the sugar is a subritual in itself, and can vary slightly depending on if the coffee is for wake up, post meal, or hangover treatment. For the first, about a third of the packet is sprinkled lightly on top of the foam; the resulting design appreciated before it submerges and disappears into the caffeinated depths of the cup. For the second, very little sugar is used. Sometimes, it’s skipped altogether. For the last, a little more sugar is added after every sip, so that the final swallow is absent of any bitterness, and can be considered more sweet treat than am beverage.
The perfect cortado is often elusive. But once you’ve had it, you’ll never stop searching for it again. Anything less will seem like a huge letdown, a testament that the preparer is a novice or just completely out of touch with Spanish coffee culture. At my neighborhood coffee shop, they change and add new bar staff so often, that at least once a month, I find myself side-eyeing the new blood for serving up an inferior product. I have become part of their initiation. The old head notices either the confused look on the initiate’s face when I order, or the dissatisfied slight scowl on mine when my drink is received. Oldhead rushes to instruct. “Es como un solo, pero con poca leche. Y te metes la leche enfrente de ella, hasta k ella te dice, ‘Ya’.” The noob attempts, presents. I taste. Of course, it isn’t quite there yet. But. She’ll learn. I’ll be back again tomorrow for more practice. Yesterday, the new new girl was alone on her shift. No old head to guide her. Ok. Let’s see whatcha got, dahlin. She doesn’t do well. My cup is full of more not-quite-hot milk than coffee. The cup looks like it’s full of very dirty dishwater. I return the beverage, apologetically explaining that that’s too much milk for me (I’m going to the library next. Please. Think of the others.) She attempts again. It’s better. But only slightly. I try to drink it, but the excess amount of milk starts to work on me almost instantly. I return the cup to her half full, pay and exit swiftly. I’m miffed. The superstitious part of me links a bad coffee to a bad day ahead.
The following day, Saturday, I have work to do. I have no time for instruction. I ride slowly past my neighborhood bar to see who’s working. It’s new girl. Alone again. Not on today, sugah. I U-turn and head to a cafe in the town center. I rarely go there, because their prices are higher. But there’s a reason for that. I order. A few moments later, perfection is placed before me. The beverage, a few shades darker than me, which lets me know that not too much milk has been added. A beautiful, fluffy cloud of steamed milk rests at the top of the cup, its bright white nucleus like a target that silently suggests, ‘add sugar here’. I sigh delightedly. It’s been too long. I savor each sip until the very last. At the finish, the last remnants of fluffy foam cling to the sides and bottom of the glass. Some people read tea leaves. Me? Coffee foam. I can see the future. It’s going to be a great day.
It almost never fails. Every time I post a pic of myself on Facebook or some other social media outlet, these are the comments I get from friends and family back home. Since first moving to Spain for a 6-month stint in 2014, and after living here for almost another 8 months, I’ve lost quite a bit of weight. I’ve never been one to track my weight (scales, schmales), so I’m not exactly sure how much I’ve lost (that 15lbs in the title was really just a guesstimate); but I do know that not only have I dropped a couple of dress sizes, I also feel a lot better about my body – the way it looks, feels, and how it serves me as I go about my daily business. And get this: I’ve never once been to the gym.
Before I have you thinking that I’ve slimmed down to the point of having no body issues at all, let me tell you: I’ve still got quite a little pooch going on, I still have minor anxiety sporting a two-piece on a beach full of super-fit Europeans, and, at over 35 years old, I’ve got bits that are jiggling and swaying way more than they ever did (or should). Still, more often than not, I like what I see looking back at me when I look in the mirror, and I know for certain that it has a lot to do with abandoning my American eating and living habits and adopting a more Spanish or European lifestyle. Namely:
Smaller restaurant portions
Though I eat all the things I try to avoid when eating out at home – like taters, bread, and pasta – and I drink like there’s no tomorrow, I’ve still managed to shed pounds. Part of this is because the amount of these things that I consume in a sitting is much less than what I’d consume in the States. The US is notorious for its ridiculous portion sizes. If you order a meal for one in a typical US dining establishment, you’re usually presented with enough food for 2 people. Ditto for drinks – especially sodas and beers. Here in Spain, the tradition of tapas – or small plates of food that are meant to be eaten in a few bites – makes it easy to have a filling meal with lots of variety, yet not overeat. One of my favorite Spanish portion control options is the caña – which is basically a half-sized serving of beer. Even when I go out and have multiple rounds of beers, I’m still only drinking half as much as I would if I did the same in the States.
Several small meals a day
My typical daily eating pattern in Spain goes something like this…
For breakfast (before 11am): Coffee and/or water.
Post-breakfast / Pre-lunch (between 11am and 2pm): A piece of fruit or, occasionally, a small pastry or slice of Spanish tortilla.
For lunch (between 2 and 3pm): A quick, home-cooked meal like a pasta dish, a big salad, or a meat-and-veggie dish.
Post-lunch: A piece of fruit or two for an after-lunch dessert or snack.
For dinner (between 8 and 10pm): A couple of rounds of drinks and accompanying free tapas or another quick, home-cooked meal.
I’ve adopted this pattern of eating after observing and eventually falling in line with the way I’ve seen the folks around me eat. The concept of eating several small meals a day isn’t unique to Spain. In fact, most nutritionists and weight loss experts in the US recommend this method of eating. Still, it isn’t the norm for the average American. We’ve been indoctrinated with the idea that you should eat ‘3 square meals’ a day – a hearty breakfast, a hearty lunch, and an especially hearty dinner – and that’s pretty much how I used to eat back home (with the exception of the hearty breakfast). Here, lunch – not dinner – is often the biggest meal of the day, which leaves plenty of time to burn off the calories before settling in for the evening.
Lunch at home
You’ve probably heard of the Spanish siesta – that 2-3 hour lull in the middle of the day where everything shuts down and people go home to take a nap. While not everyone actually takes a nap during that time, almost everyone I know goes home for a home-cooked lunch. Having that large block of time to go home, prepare a healthy meal, eat it like a normal human (versus inhaling it like a vacuum cleaner), and let it digest a bit before heading back to work, is a luxury that I wish I had in the US. At home, I would barely have time to stuff some chicken fingers and fries (or a similarly unhealthy option) from the downstairs food court into my gullet before heading off to a meeting or rushing to meet an end-of-day deadline. Even on the days when I did go for a healthier lunch option, it was often more expensive to do so, and I’d end up resorting to the cheaper, less healthy lunch the very next day.
Coffee done right
Coffee is a known metabolism booster, and can help you burn extra calories IF you drink it the right way. What’s the right way? Well, ditching all the milk and sugar (I’m lookin’ at you, Starbucks), and drinking a small amount of black coffee or coffee with very little milk and sugar (like my beloved cortado) is a start. Also, it’s typical in Spain to have a coffee directly after or between meals, which is just when your body benefits from an extra boost of metabolism to help burn off the food you recently consumed.
In Spain, especially in smaller cities like the one I live in, eating is not a solo sport. Meals are meant to be shared – with friends, family members, coworkers, roommates. When you go out to eat with a group, it’s typical for everyone to share from common plates or to share bites of their individually ordered dish with everyone else at the table. At first, I turned my nose up at this practice. But… I want all my food for myself! But, I’m still hungry! But over time, I’ve adjusted. I’ve even noticed that the slower pace of eating in a group setting, helps me feel more full with less food. I’ve also noticed that Spaniards tend to share snack foods with folks around them. Whenever one of my colleagues has what we Americans would consider a single serving bag of chips or a similar snack, they always end up offering away at least a third of it to others, or eating about half and saving the rest for another time.
When I lived in the States, my work kept me sitting at a desk for multiple hours a day. After work, I’d walk 2 minutes to get in my car and drive home, where I’d often do more work sitting at a computer, before cooking dinner and watching TV or reading for a couple of hours before bed. Even if I ran errands in the neighborhood – like going to the grocery store that’s literally at the end of my street – it meant getting into my car and driving there. In the US, walking is often seen as a hardship or something that the less fortunate (i.e., those who can’t afford cars) do. The combination of a car-centric culture, and sprawling cities and neighborhoods, make walking for anything other than intentional exercise either unfashionable or implausible.
To put things in perspective, the entire country of Spain is smaller than the state of Texas (in square miles). The lack of sprawl makes walking a lot more feasible. Neighborhoods are designed so that you have almost everything you need within walking distance of your home – grocery stores, banks, schools, retail shops, personal services. And you’re not seen as odd or less fortunate if you walk everywhere, because almost everyone else – from infant to elderly – is walking too.
Water, water, everywhere
Because of all the walking I do, and because of a personal commitment to myself to consume more water, I almost always have a bottle of water on hand. I keep a 5L bottle of water in my room by my bedside, so I can not only track roughly how much water I drink a day, but also so I never have to go far to get it.
This is probably the single most influential factor in my weight loss. At the beginning of this school year, one of the professors at my high school was kind enough to loan me a bike to use during my time here. It just so happens that this bike is the oldest specimen of 2-wheeled locomotion ever known to man. It’s also a fixed gear, and it can leave my legs feeling like jelly even when riding on relatively flat terrain. Still, it’s a more efficient mode of transportation than walking, and I ride my rusty steed everywhere – to school, to the grocery store, to the park, to the library. I usually spend around 30-40 minutes biking each day, which isn’t a lot, but it’s definitely made a lot of difference.
Easy access to healthy, cheap ingredients
Within a 3-5 minute walk in any direction from my apartment, I have a least 4 independently owned fresh fruit/veggie stands, and 2-3 chain grocery stores. The selection of produce in either of those outlets is generally less varied than what I’d find in the US, but the price and the quality is significantly better. And the fact that they’re so close and right in front of my face, makes it easier for me to grab a healthy snack versus the fast food that I’d normally go for back home.
Fast food is an occasional treat
In the US, fast food is convenience food. Don’t have time to cook? Forgot to pack a healthy lunch? No problem. Just stop by one of the dozen fast food restaurants you’re sure to pass on your way to and from home and pick up an extremely high-calorie, extremely low cost meal. Fast food is so widely available and frequently consumed in the US, it could almost be considered its own food group. While I wasn’t a frequent consumer of fast food at home, I certainly ate my fair share of quick-serve lunches at work, and my go-to snack when on the run was an order of french fries from the nearest Chik-Fil-A or McDonald’s. Here, a trip to a fast food outlet is seen as a treat – something you do every once in a while as a special outing for the kids or yourself. And the prices reflect that. Going to Mickey D’s, KFC or Burger King is often an expensive proposition – a combo meal can run from 5 to 7 euros, and there’s rarely, if ever, a dollar menu. There are also fewer fast food locations to choose from. You almost have to go out of your way to get to one, and you’ll have to pass several cheaper, considerably healthier options to do so.
Now, are any of the above behaviors impossible to duplicate in the US? Absolutely not. Am I suggesting that there are no overweight or obese Spaniards? Nope. In either country, individual health and body weight are often a reflection of the daily lifestyle choices we make. But due to cultural norms, I think it’s more difficult to make these choices and stick to them on a regular basis back home in the US of A. As my time in Spain comes to an end, I often worry if I’ll be able to hold on to these healthy habits that I’ve picked up in my host country. I like to think that it’ll be easy, but I’m not 100% sure. For my own sake, and for the sake of my Facebook photo admirers, I certainly hope so. 🙂
Have you noticed any positive body changes during your travels or time living abroad? What do you think was behind it? Have you been able to stick to your healthy habits after returning to your home country?
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Stories about travel, food, expat life, and teaching English in Spain