Part 2 of an article on how to deal with an emotional eating disorder, how to stop emotional eating

Emotional Eating. How To Stop It. And Heal Yourself – Part 2

Emotional eating. How to stop it. And heal yourself - Part 2

One of the things you probably don’t know about me is that I suffered from bulimia.

I struggled with it my entire college.

What is bulimia?

As pe National Eating Disorder Organization, bulimia nervosa – which is the medical term for it – is a serious, potentially life-threatening eating disorder characterized by a cycle of bingeing and compensatory behaviors such as self-induced vomiting designed to undo or compensate for the effects of binge eating.

Simply put, my life was a ridiculous cycle of binge eating and vomiting that was happening at least four to five times a day.

So emotional eating and using food to numb my pain and emotions is something I’m closely familiar with.

Had I know back then what I know now about the relationship between food and emotions and about the tools I’m sharing with you in this second part of the conversation I had with Lisa from Love Your Life With Lisa show, my early twenties would have been so different. Heck, my entire life would have been so different.

And unfortunately, like me, there are millions of people in the world suffering from eating disorders.

Whether they’re clinically diagnosed or not, many of these people are suffering in silence and in solitude. Which makes things even worse.

You might have gone through such an experience yourself to a certain degree.

Or maybe you know somebody who’s struggling with it.

If you do, then you don’t wanna miss the 2nd part of my conversation with Lisa on emotional eating. You can watch it below.

 If you missed the first part of the conversation on emotional eating and how to stop it, you can find it here:

Emotional eating. How to stop it. And heal yourself – Part 1

 

“Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.”

If you found this information useful, please DO let me know in the comments below.

Please feel free to share it with anybody whom you think might find it useful too.

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Article on how to deal with an emotional eating disorder, how to stop emotional eating

Emotional eating. How to stop it. And heal yourself – Part 1

Emotional eating.
How to stop it and Heal yourself
part 1

Wanna stop emotional eating and heal yourself?

A couple of weeks ago I was invited by Lisa Phillips to have a conversation on the topic of emotional eating and how to stop it, in her show ‘Love Your Life with Lisa’.

In the first part of our chat, we discussed how you can differentiate between when you’re really hungry, and when you’re eating just to soothe or avoid (uncomfortable) emotions.

So what’s emotional eating?

If you’re not sure what emotional eating is, I’ll tell you a story and you’ll get it right away:

One evening I came back from a business diner. I enjoyed the evening. I had a good meal, a glass of red wine, and a somewhat good conversation.  But despite that, when I got home, I went to the fridge looking for ice cream. Poured myself another glass of wine. I didn’t even think about what I was doing. I just went straight on.

Was I hungry? Definitely not!

Was I upset? I had no apparent reason, as I’ve just had a pretty good day and a nice evening.

And yet, there was something inside me, a thing that I couldn’t quite put my finger on that made me wanna eat. And drink that extra glass of wine. Even though I wasn’t hungry. 

The next day I woke up tired, bloated, and furious at myself for not being able to control myself. 

That’s emotional eating. And unfortunately, it happens every day to millions of people. 

Your mental health and emotional health are really important, so learning tools to heal your compulsive overeating is crucial, as healing comes from within.

We’ll be covering a tool that can help you heal emotional wounds and trauma in the second part of our conversation on emotional eating and how to stop it which is coming out next week.

You can read about a fun way to find out how much food you really need in this article I wrote a while back.

How much food do you really need?

I hope you’ll find this useful and you’ll give it a try.

Below is the first part of our dialog on emotional eating and how to stop it below.

Happy Halloween!

 

“You must be the change you wish to see in the world.”

Mahatma Gandhi

Have you ever dealt with emotional eating? Let me know in the comments how did you go through it yourself.

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Article that will show you home workout tips if you want to stay active during covid-19, or want some home activity in general.

Workout tips at home (FUN and EASY)

WORKOUT TIPS AT HOME (FUN & EASY)

Are you looking for some workout tips at home?  
This article will show you home workout tips if you want to stay active during covid-19, or want some home activity in general. Exercising at home can be fun and easy with no equipment. And you can easily start working out, training your full body, doing beginner workouts if you follow the concept that I talk about in this article.

Just keep on reading to find out more.

If you’re more into watching videos, you can skip the reading and go straight to the video below in which I cover this topic.  

Are you spending many hours in front of your computer? Sitting at your desk? Meeting your clients? Strategizing over Zoom? You know: doing a lot of planning for your business or for your career?

If you’re doing that, my guess is that you’re probably, from time to time, having lower back pains. And my wild guess is that you’re probably not exercising very much.

Because, from my interactions with a lot of my friends and people that I work with, it seems that everybody is working now even more than they were working before Covid. I know I am. Are you?

Well, I thought because it’s Friday I will share with you a really fun concept that might put a smile on your face and might even be a healthy habit that you can give a try to.

 

It’s called SNACKABLE WORKOUTS

 

I don’t know if you’ve ever heard of it.

 

What does it mean?

It means very short exercises spread throughout your day.

 

So instead of spending one hour doing various exercises, like lifting weights or running. Or cycling. Or being on a treadmill in the gym, you just take 30 seconds or one minute and do 10, 20 push-ups. Or some squats. Or something like that. But very short. Intense. And many spread throughout your day.

I started my workable workouts concept with push-ups. I do 100 push-ups per day and they’re spread throughout my day. I started with 10 push-ups in a row and now I’m keeping it at 20. I’ll probably increase it in a while but I’ll just keep it at 20 for now.

If you wanna have fun seeing me doing pushups while in a red dress, go watch my video below.

If doing regular push-ups it’s hard for you you can bend your knees and place them on the floor.

This is a very simple concept that you can gradually build upon.

You can get more inspiration about how one of my clients built upon just 10 pushups at a time and created a regular snackable workout routine that’s just perfect for his busy executive life in my article below:

8 Simple Lifestyle Habits For A More Balanced Life

 

I hope you’ll find this useful and you’ll give it a try.

And if you do so, please DO let me know in the comments below how it worked out for you.

Maybe we will do it together. Thanks and see you soon. 

Happy weekend!

 

“A journey of a thousand miles begins with a single step.”

Chinese proverb

Are there any tips that helped you start working out that you wanna share? Let me know in the comments, and I’ll make sure to write an article on it and credit you. Maybe even do a fun video on it.

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A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life

8 Simple Lifestyle Habits For A More Balanced Life

8 simple lifestyle habits for a more balanced life

Having a more balanced life is something many people are looking for these days. Achieving it, though, is not easy as, for most of us, this means changing our lifestyle habits.

Stress and anxiety, long working hours, burnout, insomnia, extra pounds, eating disorders are only some of the realities of our modern life. In order to manage and change this reality into a new, more balanced one, sometimes all we need is awareness and a little help.

As an advocate of the importance of a healthy balanced life, I’m gonna share with you 8 simple lifestyle habits that can help you achieve more balance. Some of them have to do with your diet, and some with the way your spending your time. These are not the only ones that contribute to achieving better health and balance but are some of the most important.

So here they are.

 

#1. Breath intentionally

There’s no news to you in the fact that breath is essential for your life. What might be news to you, though, is the fact that your everyday breath is shallow most of the time and that you’re holding your breath quite a lot during the course of one day.

“Not breathing properly contributes to stress-related diseases and disturbs the body’s balance of oxygen, carbon dioxide, and nitric oxide, which keep the immune system strong, fight infection, and mediate inflammation,” says Dr. Susan Pollak, author of the book Self-Compassion for Parents and the co-founder of the Center for Mindfulness and Compassion at Harvard Medical School.

This is such an easy habit to change. All you need to do is bring your attention to your breath from time to time and intentionally breathe in for a slow count of 4, breathing out the same.

For a starter, you can do this while laying in your bed in the morning and in the evening. Incorporate intentional breathing into your everyday activities. Breath like that when listening for somebody speak during a meeting, while reading, driving, walking, eating. Even now.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Breathing intentionally while laying in your bed is a simple yet effective lifestyle habit for a more balanced life

There’s no better moment to start breathing intentionally than now. 

 

#2. Add snackable workouts to your routine

The concept of snackable workouts is very simple. It means throwing several bouts of very short exercises in your day. Like 10 push-ups before breakfast. 10 squats after your first online meeting. 10 lounges before lunch, and so on.

Here is the thing: these very small workouts increase your heart rate and get your blood flowing. They also increase your energy expenditure, which means you consume more calories.

If you exercise regularly, these snackable workouts are a very good addition to your routine.

If you don’t exercise at all, they are a great way to get your body moving. You might find out that these small workouts might make you wanna exercise even more, as you get to experience the feel-good effects of dopamine and serotonin in your body.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Adding snackable workouts is an efficient way to create a healthy balanced life. Doing it with someone you love might be more fun and increase its efficiency

One of my clients, who hasn’t been exercising in a long time, started out a challenge for himself: he wanted to get to 10.000 push-ups by doing 100 push-ups a day. He started slowly, with 40 push-ups a day, in sets of 10 spread throughout his day. Every day he added a new set of 10 until he got to 100 push-ups per day. While doing that, he started adding in 10 squats now and then after his push-ups. Gradually, as he started to see the benefits, he added some small dumbells to his squats. From there, he started exercising his arms, shoulders, and back with the dumbbells, also in small sets. After less than 2 weeks, he realized he was much taller. 🙂

 

#3. Get enough sleep

I can’t emphasize enough the importance of a good night’s sleep. I wrote about it in an article in which I also gave 5 strategies for better sleep. 

As Matthew Walker says in his book Why We Sleep: Unlocking the Power of Sleep and Dreams: “sleep is the single most effective thing we can do to reset our brain and body health every day – Mother Nature’s best effort yet at contra-death”.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Getting plenty of sleep is an important lifestyle habit for a healthy life

If you’re having difficulties falling asleep, I created a meditation and breathing exercise to help you with that. You can access it here just by plugging in your name and email address.

 

#4. Spend quality time with friends and family

Humans have always been social creatures. From the basic cell of the society, marriage, to the more complex organizations, we developed and thrived in communities that shared the same values.

“People are nourished by other people,” said Dr. Stewart Wolf, who conducted a long term study on the Italian community of Roseto, a small village in Pennsylvania, United States.

In his book “The Power of Clan”, co-authored with John G. Bruhn, which is a report on Wolf and Bruhn’s 50 years study on the Roseto community, the authors wrote:

“What has been learned seems to confirm an old but often forgotten conviction that mutual respect and cooperation contribute to the health and welfare of a community and its inhabitants, and that self-indulgence and lack of concern for others exert opposite influences.”

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Playing board games with friends and family brings balance to your life

So tonight, instead of spending virtual time with your social media friends, who might not even be there when you’re in need of a real friend, with your work reports or your devices, try giving a little more attention to your spouse, your kids or your parents. Call an old friend and reminisce on old memories. Play board games that bring you together. Even watch a movie all cuddled together sharing the same bowl of non-GMO organic popcorn.

 

#5. Reach out for help. You are not alone

Even though this could easily fall under the previous point, I wanted to emphasize it as a stand-alone one. 

We were raised in a very competitive society. Many of us were brought up playing individual sports, doing our homework alone. We developed a strong sense of independence and competitivity at a very early age.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Reaching out for support when going through hard times can bring you back to balance

As beneficial as this is in some aspects of life, hustling alone is way less effective than reaching out to your community or a specialist when the going gets rough.  

 

#6. Take grains out of your diet

As the old Latin saying “mens sana in corpore sano” goes: a healthy mind needs to live in a healthy body.

Grains are merely a cheap source of calories that are easily converted into glucose. They have minimal nutritional value and stimulate excess insulin production. And what’s worse, they contain anti-nutrients that compromise digestive and immune function, promote systemic inflammation, and inhibit the absorption of vitamins and minerals.

Grains have formed the foundation of the human diet since the advent of civilization because they are easy to harvest and store. 

Today, they are processed into all manner of high-profit packaged, baked, and frozen goods. Highly refined “white” grains and sugar are universally agreed to be unhealthful. But also whole grains promote excess insulin production and have minimal nutritional value in comparison to primal foods. Whole grains also contain higher levels of anti-nutrients than refined grains do, making them potentially more problematic to those who are sensitive.

Grains include wheat, corn, rice, pasta, cereals, cooking grains (barley, millet, rye, oats, etc.), and all derivatives, such as bread, pasta, crackers, snack foods, cookies, cakes, candies, and assorted other types of processed, packaged, frozen, and fresh-baked goods.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Eating high quality foods will bring your body to balance

Replace them with highly nutritious whole vegetables, fruits, nuts, and seeds and with good quality sources of protein and fat.

 

#7. Ditch vegetable oil

In her book Deep Nutrition: Why Your Genes Need Traditional Food Dr. Kate Shanahan states about vegetable oils: “canola oil, together with other refined, bleached and deodorized (RBD) oils […] are largely responsible for the majority of fatal heart attacks and disabling strokes, as well as a raft of other familial diseases.”

Don’t let yourself fooled by the ‘organic’ or ‘expeller-pressed’ words on the labels. Even these oils contain “mutated, oxidized, heat-damaged versions of once healthy fats”, Dr. Shanahan continues.

All these oils, especially when heated, (fried chicken wings, french fries…) generate a “full-blown storm of oxidative reactions”.

Make sure to read the labels when grocery shopping. These oils are present in a mind-blowing variety of products. Bread, ice cream, sausages, mayos, salad dressings, all these good foods, once nourishing are now a huge threat to your health and life balance.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Cooking with cold-pressed olive oil, avocado oil or coconut oil is one of healthiest lifestyle habits you can implement for a healthy balanced life

Replacing them with cold-pressed olive oil, avocado oil or coconut oil will make a huge difference for your health and quality of life.

 

#8. Drink more water

This is one of the most important contributing factors to a healthy balanced life, yet one of the least overlooked.

Despite all the knowledge and awareness around its importance, drinking water is still something that you might need to work a bit harder on if you want a healthy balanced life.

Water is vital for the essential functions in your body and dehydration effects are nasty. Dry skin, headaches, impaired cognitive function and mental performance, kidney stones, constipation, hyper perspiration, heat strokes, these are all conditions that can be linked to insufficient water intake.

A health and wellness coaching article presenting 8 simple lifestyle habits for a more balanced life
Drinking water is the simplest yet one of the most effective way to regain health and balance in your life

 One of my favorite quotes on the importance of water in our life belongs to Jacques Yves Cousteau who said:

“We forget that the water cycle and the life cycle are one.”

“We forget that the water cycle and the life cycle are one.”

Jacques Yves Cousteau

Is there any other lifestyle habit that helped you live a healthier more balanced life I didn’t mention? Let me know in the comments, and I’ll update the post with the best ideas (and a link crediting you). 

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A health and wellness coaching article presenting 2 simple ways to have better skin

2 easy ways to have better skin

2 easy ways to have better skin

If you’re looking in the mirror in the morning and telling yourself that your skin has seen better days, then stick with me. I’m gonna share with you 2 easy ways to have better skin. Both of them are simple, yet powerful in helping you regain your glow.

Skin is the largest organ of the body. Beautiful glowing skin is about more than just the cosmetic products you’re using. You’ll get better results when you also tweak your diet to aid your everyday skincare routine. That’s how you can get to improve not only your skin but also your health.

As Mark Sisson says, there is a deep connection between skin health, gut health, and inflammation. It makes normal sense to see your skin improving once you start working on your nutrition.

So here are the 2 easy ways to look and feel good in your skin.

 

# 1. Add collagen to your diet

Collagen is an incomplete protein source. It’s considered incomplete because it lacks one indispensable amino acid (tryptophan).

An increasing body of research shows that supplementing with collagen improves skin hydration, elasticity, roughness, and density.

 

Facts about collagen

– It is the most abundant protein found in humans.

– It’s responsible for conferring the strength and support to human skin.

– It is a primary structural component of the dermis.

– The natural production of collagen in the human body decreases with age, after reaching its peak time around 20-25 years old.

Foods that support collagen production

The best way to increase your collagen intake is via food. Food should always be your first option to give your body all the necessary nutrients.

As you may not fancy a serving of pig’s feet, shark fins, or donkey skin, which are valuable and prominent parts of Chinese cuisine, there are plenty of other options easier to incorporate into your meals:

 

1. Bone broth 

Bone broth in a health and wellness coaching article presenting 2 simple ways to have better skin

Bone broth is probably one of the rising stars of our contemporary diet, getting a lot of endorsement from healthy lifestyle advocates, especially the primal and paleo ones like myself.

 

2. Chicken, pork, and beef 

Chiken, pork and beef in a health and wellness coaching article presenting 2 simple ways to have better skin

Their bones and connective tissues are used for collagen supplements.

 

3. Fish and shellfish

fish and shellfish in a health and wellness coaching article presenting 2 simple ways to have better skin

Their bones, ligaments, scale, head, and eyeballs contain more collagen than their flash.

 

4. Eggs

eggs in a health and wellness coaching article presenting 2 simple ways to have better skin

While the egg whites contain two amino acids that make up collagen, the egg yokes contain vitamin D, which is essential for immunity and maintaining healthy skin, bones, and muscles.

 

5. Leafy greens

leafy greens salad in a health and wellness coaching article presenting 2 simple ways to have better skin

Rich in vitamin C and chlorophyll, they have a supporting role in preventing cutaneous aging.

 

6. Berries, citrus, and tropical fruits

Berries, citrus and tropical fruits in a health and wellness coaching article presenting 2 simple ways to have better skin

With a high Vitamin C content, these are some of the best go-to sources if you want good looking skin.

 

7. Beans

beans in a health and wellness coaching article presenting 2 simple ways to have better skin

Protein-rich and full of zinc, they contain the amino acids necessary for collagen synthesis.

As I said before, with age, collagen production decreases. Supplementing is a great way to support your body’s natural collagen production.

More than twenty years of research show that the use of collagen peptides in the diet can lead to various improvements in health:

[…] “collagen peptides have been shown to exhibit important physiological functions with a positive impact on health. Numerous studies have shown an improvement in skin elasticity, the recovery of lost cartilage tissue, reduced activity-related joint pain, strengthened tendons and ligaments, increased lean body mass in elderly men and premenopausal women, and increased bone mineral density in postmenopausal women”, concludes a study published in The National Center for Biotechnology Information.

As collagen is an animal-based supplement, make sure you’re buying it from companies that have “good manufacturing practices.”

I prefer grass-fed collagen peptides. My favorite way of using it is to add it to my coffee. I don’t see a significant difference in taste and it adds richness to it.

coffee with collagen in a health and wellness coaching article presenting 2 simple ways to have better skin

If you’re concerned about the taste, try other forms of collagen supplements like liquid or capsules.

 

#2. Drink more water

One of the most overlooked practices for improving skin quality is drinking plenty of water.

Family drinking water in a health and wellness coaching article presenting 2 simple ways to have better skin

The recommendations in regards to the adequate water intake differ between North America and Europe. The “Dietary Guidelines for Americans 2010” recommends 3.7 and 2.7 L/day for men and women, respectively, while the European Food Safety Authority (EFSA) indicates dietary reference values of 2.0 and 2.5 L of water per day for women and men, respectively. This is roughly 8 to 10 glasses of water.

Even though the recommendations differ, they have one thing in common: the intention to drive health behavior change, as there is an alarming trend to satiate thirst with other beverages than the plain drinking water.

Facts about water:

Up to 60% of the adult human body is made of water.

– It serves a number of essential functions in the body like transporting nutrients, regulating body temperature, and flushing out waste.

– Babies have more water in their bodies than adults.

– Men have more water in their bodies than women (percentage-wise).

The association between water intake and the quality of the skin has been widely accepted, with research emerging to back it up.

One study that was designed to quantify how dietary water affects human skin hydration and biomechanics concludes:

“These results seem to confirm that higher water inputs in one’s regular diet might positively impact normal skin physiology, as expressed by its hydration and biomechanical behavior, and in particular in those individuals with lower daily water consumptions.”

Dehydration, which occurs when the body uses more water than it receives, has multiple negative health effects, dry skin being just one of them. Impaired cognitive function and mental performance, headaches, bloating, kidney stones, constipation, hyperperspiration, and even heatstroke can be caused by insufficient plain water intake.

When I started off as a health and wellness coach, I was surprised to see where my clients were with drinking water: very few of them were hitting close 2 L / day, the lowest threshold of recommendations.

If you’re drinking way less than the recommended quantity, and you value your health, I suggest you start doing something about that.

Are you one of the many people who simply forget to drink water?

There’s an easy way to go about that: set a recurring reminder on your phone and schedule it to go off every 60 minutes. When you hear it ring, stop whatever you’re doing and drink 1/2 glass. You’ll find out that, if you drink your first 1/2 glass at 8 am, by 10 pm you’ll hit close to 8 glasses of water.

As Jacques Yves Cousteau said, “We forget that the water cycle and the life cycle are one.”

How’s your water intake? Let me know in the comments below.

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Work-life balance

How’s your work-life balance?

How's Your Work-Life Balance?

Before the global pandemic, we created this artificial separation between work and life. Work is part of life. And work-life balance is a real thing. 

I read an article earlier today shared by Amir Hameed at RingCentral. The piece was on Tips to Avoid Becoming a Video Conference Hashtag and it was written by Carlos Hidalgo. One paragraph really stood out to me. Here it is:

“One of the biggest challenges that many have had during this shift to working from home and video conferencing is they do not have an “office” in their home.  This means that meetings may have an occasional child, spouse, or pet in the background. Rather than add additional stress to the current disruption, just accept it. Instead of viewing it as a distraction, choose to see it as one way that business is becoming more human.”

The “business is becoming more human” part got me thinking.

It’s interesting to see, if you really think about it, that we created this separation between work and life.

And its purpose was from the very beginning to sustain it. Our ancestors were working with the main purpose to get a better life for themselves and their families.

But yet, throughout the past decades, we turned it into this huge goal in itself. To the detriment of our life, spouse, kids, and everything that life is.

And now we’re having a hard time bringing the two of them together…As sad as it sounds to me, this is the reality for most of us.

I find it really ironic to see how this massive global health crisis brought us back to rethinking our fundamental principles and values in life.

What are your thoughts about this?

Leave me a comment below.

 

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How to find out how much food do you really need, without looking at your food - literally

How much food do you really need?

How much food do you really need?

How to find out how much food do you really need, without even looking at your food – literally. This article is gonna give you a simple and fun exercise to find out just that.

Eating too much at a meal and feeling guilty about it is common practice these days. Ruminating about it and blaming yourself for doing it again is not a fun thing. Not only these don’t help with what had already happened. They also strengthen a negative food-feelings loop.

Long gone are the food deficit periods for most folks these days. Our hunter-gatherer ancestors used to go by for many days without any meal because the food was scarce. Unlike them, we have plenty of food everywhere. And also unlike them, we don’t have to struggle much to get it. Except for driving to the nearest shop and swiping our card. Or, the easiest, calling in for home delivery. They made it so easy for us to get to eat too much.

If you want to see how much food do you really need, here is a simple and fun exercise to help you with that. Even if you already know, here’s a different and interesting way to look at it – without looking – literally.

 

Step 1: Get your food ready

Prep your meal as usual. No need to change anything about it. Au contraire, I do suggest you keep it normal. This way you’ll have a strong reference point.

Step 2: Find a blindfold

Find a nice piece of cloth and get yourself ready for a new fun experience. Wanna make it even more fun? Order a funny blindfold and turn this exercise into a fun friend and/or family game.

Step 3: Take a sit in front of your meal

This is a normal meal, so no need to change anything about it. Sit at your favorite place at the table. Don’t eat on your couch. Have everything you need handy: cutlery, napkin, whatever you use.

Step 4: Cover your eyes

Use the blindfold to cover your eyes. This step is crucial. Not being able to see your food will allow you to tune in your body’s actual needs. It will also cut the temptation to eat everything that’s on the plate, only because there are a few bites left. (I admit, I do that too 🤔)

Step 5: Enjoy your meal

Start eating. Focus on the taste and texture of your food. Enjoy every bite by properly chewing it. If you’re like most of us, you might be chewing fast and way less than specialists recommend you should. The digestion process begins in your mouth. You should be chewing each bite somewhere between 30 to 40 times, for the food to mix with the digestive juices.

Step 6: Stop when you no longer feel hungry

Stop eating when you’re no longer hungry. There are several hormones in your body responsible for signaling your brain to stop eating when your energy tank is filled. When you’re blindfolded, you’ll notice that you’re paying much more attention to what your body is telling you in regards to food. The thing is the distractions during your meal (by your laptop, TV news, some interesting social media feed, a good conversation, even by your own uncontrolled thoughts) prevent you from paying attention to the signals in your body. Thus ending up eating much more than you actually need.

Step 7: Uncover your eyes

When you feel you’re done with your meal and you no longer feel hungry, take your blindfold off. This is the big A-HA moment. Most people are very surprised when they’re looking at their plates. They can’t believe their eyes.

Step 8: Evaluate

All done! Now it’s time for you to see how much food do you really need. As you started off with a normal meal, it should be fairly simple for you to assess what your actual needs are.

There are numerous studies that correlate mindful eating with health. One such study concluded: Results suggest that mindful eating may have a greater influence on serving size. 

Was this exercise helpful? Or do you have more questions? Or wanna share your results? Let me know in the comments.

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The 6 stages of change

The 6 stages of change

The 6 stages of change

Making a change is always a tough one.

Regardless of the change you want to make, your brain will give you a lot of pushback. The bigger the change you’re tackling, the bigger the resistance.

It’s valid for changing your job, starting your dream business, creating a new project or revenue stream, changing your life and health habits, you name it.

It has to do with finding the right motivation, crafting and executing the right plan, preparing for the possible and imminent setbacks, and identifying the proper support and accountability framework. And once you start the change, finding the ways to keep you motivated to stay on track, even when your old habits are whispering so softly in your ears.

There is a lot of research on attempting change, and quite a few models that look at it.

One of these models is the Transtheoretical Model. Also known as the Stages of Change, or TTM, it was developed in the late ’70s by researchers James Prochaska and Carlo DiClemente. As they were trying to understand why some smokers are able to quit by themselves, while others are not, they developed the model based on three key premises:

  1. Change is a cyclical process, not a one-time hit and run thing.
  2. Change is dependent on your commitment to intentionally change and your willingness to make aligned decisions.
  3. Different stages of change call for different behavioral theories and intervention constructs.

So here are the 6 stages of change, as per the transtheoretical model, that can help you see where you’re at when you attempt to change.

Transtheoretical Model - the 6 Stages of change
The 6 stages of change, as per the transtheoretical model.

1. Precontemplation:

You have no intention of changing your behaviors within the next six months.

2. Contemplation

You can see how you’d benefit from changing your behavior and are likely to take action steps to do so, perhaps within the next six months to one year.

3. Preparation/Determination

You’re gearing up to take action, you’re making plans.

4. Action

You’ve been busy the last several weeks or months, turning over a new leaf, and making changes (for instance, you didn’t just trade in the cigarettes for vaping but have abstained from smoking altogether.)

5. Maintenance

At this stage of change, you’re not so much making further changes as you’re sustaining the changes you’ve already implemented.

6. Termination

You have no desire to return to your previous habits and are certain you’ll not regress to an earlier stage or relapse. This is the ultimate goal!

This model is valid for pursuing any type of change, including changing unhealthy habits for better-serving healthier ones.

The journey to change is not a straight line. It’s usually a bumpy road. With backslides and regressions to earlier stages. With a lot of drama and inner daunting conversations on the pros and the cons. And with walking the thin line between the tempting old familiar ways and the promising new, yet challenging, future.

Sleep is a big one for me and I’m at stage 4 with going to bed before midnight.

Let me know down below what’s one healthy habit that you’re working into your life or thinking about starting?

 

 

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3 reasons why you should prioritize your health

3 reasons why you should prioritize your health

3 reasons why you should prioritize health

If you’re working on building your dream career or business, to the detriment of your health, here are 3 reasons why you should prioritize health.
 
Many people get to a place in their life when they want to create something big. To leave a legacy. A trace of their passing in this world. For some, this calling shows up very early in their life. For others, it comes later on, and it’s somehow aligned with their spiritual development.
 
But a lot of these people are SO focused on building their dream, on creating their masterpiece, that it consumes them. They reach a point when they’re physically and mentally drained. They’re tired. Stressed out. They forget to eat. To drink. Not to mention work out. They basically don’t take care of themselves.
 

1. When you’re healthy, you can give your all to your dream.

Like 110% and more.
 
You know the old Latin phrase: “mens sana in corpore sano”?
 
Don’t make the mistake to think that, if you wake up in the morning and you can do your stuff, despite your hurting lower back. Your heartburns. Your anxiety. Your heavy breathing. They’ll go away just by ignoring them.
Cause they won’t.
They usually tend to get worse.
 
Or the mistake to think that if you numb your aches and pains with pills, you’ll get better.
Most of the time, it doesn’t work like that: you’re only numbing the result, but you’re not addressing the root cause.
 
Would you try to solve the symptoms instead of going for the root cause when running your business?
Or managing your team?
Or solving a sensitive situation related to your role?
I bet your answer is no.
So love yourself and treat yourself like you would treat your work: responsibly and fully committed. 
 

2. Health is your most important asset.

You might argue with that and tell me that your house is your most important asset.
Or your car.
Or your company.
Or your job.
Or your stock investments are.
And up until a few years ago, I would’ve agreed with you.
 
But I changed my perspective a while back.
Do you know why?
Because at the time I was fortunate to work with some amazing cancer survivor women back in Europe.
Do you think they were talking to me about their wealth or their companies?
Do you think their focus now, after beating the odds, was on a career or financial achievement?
 
And I’m sure you know these are rhetorical questions. But feel free to give them a thought.
 
Ido Portal said something about health in a documentary, that stuck with me.
It was along the lines of many people understand the value of their health only after they lose it.
 

3. You can get to fully enjoy your achievements only when you’re healthy.

What’s the point in creating, building, and scaling your dream business or developing your amazing career if you don’t get to enjoy the fruits of your work.
You could tell me that at least your kids will be doing it, but does that really give you any comfort?
Wouldn’t you rather enjoy playing with your grandkids?
Living to tell them the story about how you built your legacy?
 
Don’t ignore the signs your body gives you.
 
Go see a doctor.
Change your life habits.
Get a personal trainer.
Drink more water.
Stop smoking.
Hire a health coach.
Eat more greens.
Take your dog on longer walks.
Cut back on booze.
Breathe more intentionally.
Treat yourself to a massage.
Spend more time outdoors with friends and family.
 
Don’t play it by the ear hoping time will solve it.
There’s a lot of discussion about how Steve Jobs could have lived longer had he listened to his doctor’s recommendations to pursue surgery instead of delaying it for 9 months. Even Harvard Medical School wrote an article about this.
 
Health is your most important asset.
Take good care of it.
Because you are important. And so is your work.
You can truly make the world a better place only when you’re healthy.
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Many folks inadvertently sabotage their health. Here is the most common mistake and how to fix it.

3 Big Ways You’re Ruining Your Health…and How to Fix It

3 Big Ways You're Ruining Your Health...and How to Fix It

Many folks inadvertently sabotage their health. Here is the most common mistake and how to fix it.

Mistake #1: Not drinking enough water 

Don’t skip over drinking your 8 glasses of water if you want maximum capacity of operation.

Though you may think this is one of the most basic things one can do, more often than not people just don’t do it. The result? They move on through their days and weeks with ‘unjustifiable’ headaches, bloating, dried skin, just to name some of the startling consequence dehydration produces in the body.

According to Journal of Biological Chemistry, the brain and heart are composed of 73% water. The lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%. Even the bones are watery: 31%.

So, drink your water every day. Maybe 8 glasses of water is too much for you to start with. Your actual needs may vary. So start with less. Take baby steps and build on them in time.

Do you keep forgetting about drinking your water? Set a recurring reminder every 30 minutes and have 1/2 glass of water every time you hear it.

Wanna get all fancy about it? Instal an app like: WaterLama Water Tracker or Drink Water Reminder N Tracker.

Mistake #2: not having enough sleep

In order to be healthy, happy and productive, you need to properly rest.

Sleep is the time when our bodies detox, flush out debris and recover. It is essential  for cognitive performance, especially memory consolidation.

Lack of sleep impairs immune response, making us more vulnerable to disease. It also seems to activate the sympathetic nervous system, which can lead to a rise of blood pressure, and an increase in cortisol secretion. When we are sleep deprived, metabolic changes such as insulin resistance may occur.

The solution is quite simple: switch off TV, put down your phone, laptop, or work and go to bed 30 minutes earlier than usual. Squizz in 10 min of rest during your day. 

You’re super stressed and anxious? And toss and turn for hours under your sheets? Use a white noise app. White Noise Lite or White Noise Generator have the best ratings on Apple store.

Read a good fictional book which can transport you to a different world. Listen to a meditation or do some breathing exercise. 

These are all really great ways to help you fall asleep faster.

Click the link  below if you wanna listen to a meditation while doing a breathing exercise.  Warning: don’t do it while at your desk, you might fall asleep and hit your head hard😀:

https://8glassesofwater.com/sleep/

Mistake #3: not moving enough

You might’ve heard this one a million times before, I know.

Spending to much time at your desk, in your car or on your sofa can really take a toll on your health. Your body is meant to be moving, to be lean and strong. The genetic makeup you’re caring is similar to the one of your ancestors, who used to move their bodies quite a lot: foraging for food and running away from dangers kept them physically and mentally alert.

This one is also very easy to fix and technology can come in handy here too: use a mindfulness app as gentle reminder to bring you back to reality and off your chair every 50 minutes. Mindfulness Bell is my favorite. Every time it rings, I stop whatever I’m doing, get up from my chair, stretch, yawn and take a few steps.

You could also take it to the next level and do some primal moves. Squats, sit ups or push ups are some of the best ways to keep increase your heart rate, get your blood flowing a bit faster and tone your muscles. 

If you have a rebounder, start jumping. I find its effects truly magical: the aches & pains from too much sitting vanish and I immediately feel energized. You can find some small folding ones to fit in your office on Amazon. Rebounders are also really fun for kids and they can bring out the kid in you.

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