Why is it Key to Relax and How to?

Why is it Key to Relax and How to
?

Posted Leave a commentPosted in Featured, Health, Life

Why is it important to Relax and Tips on How to?

We are living times where everything is happening so fast. We are bombarded with media, messages, emails, constantly and it feels that everything carries a sense of urgency.

I got used to having to respond to every message or email I got almost immediately, having to run from one task to the next and always feeling that I was behind and not doing enough. It can be exhausting and I’m sure you know what I mean.

If we are constantly pushing ourselves to do more, must probably our stress levels are high and with it our cortisol.

Cortisol is the fight or flight hormone. It was extremely handy when we had to run from a tiger chasing us back a few thousand years ago. However, nowadays the tiger is the phone, the bills to pay, the email, the unhappy boss yelling, and so on.

And because those stimuli nowadays are almost constantly on, our Cortisol levels are always up.

So, what happens when we are stressed and Cortisol is high? 

When our fight or flight response is on, our body shuts down or compromises certain systems that are not useful when running away from the tiger, like the reproductive system, digestion, and detoxification.

This has multiple consequences for our health, especially when stress and high cortisol levels are chronically high.

Health issues related to high stress and cortisol are lower immune system, infertility issues, digestion problems, overweight, headaches, and many others.

This should be enough reason to consider reducing stress and add some relaxation during your day! 

So, how to relax? In a smart way

For many, this can be challenging, especially when having to deal with the feeling of not doing enough or staying behind.

But, please consider that you are doing it for your health. Also, I have found that relaxation done smartly can make you even more productive and certainly smarter.

Here are my 4 tips to relax during your day.

Start your day with a Morning Routine

I’m a big fan of morning routines. I like to start my day with 20 min of breathing practices and 5-10 min of visualization and mental preparation of my day. I follow it with a good breakfast high in proteins and fat, which keeps me satiated for many hours and keeps my brain working at its best.

Breathwork practice
My daily breathwork practice is my life savior!

Consider having in your morning routine some movement, meditation, hydration, good nutrition, and don’t check your phone for at least 1 hour after you have woken up. You can check my article about Best Morning Routine for a Great day.

Take Breaks During Work

I have found that working for around 1,5 hrs is the perfect time for me to stay inspired and productive. So, I try to take 15 min breaks in between. I go for a walk, have something to eat, tune into nature, or even go for an exercise session.

Choose something nourishing, calming, and relaxing. Avoid looking at the phone or any other screens. Connect with somebody, have a chat, distract yourself.

This way, when going back to work, you’ll be refreshed, filled with ideas, and ready to give it your all for another 1,5 hrs.

Keep nights for calming down and sleeping

During the night is the best time to let your body recover and restore. And if we do a few things, we can ensure to make the most out of it.

First, start by slowing down at least 3 to 4 hrs before going to sleep. Do things that you enjoy. Share quality time with your family and friends, read a book, stretch, take a bath, etc. Minimize phone usage and blue light in general, especially 1 hr before going to sleep. Use dim lights and create a calming atmosphere at home.

Night lights bedroom
Use dim lights at least 1 hr before going to sleep. Make your room as cozy as possible

At home, we like to put calm music and use dim lights. We also start talking at a lower volume and avoid playing active games with our kids 1 hr before putting them to sleep. We take showers, go to the sauna, use comfy clothes, and spend quality time together as a family.

And to ensure a good quality sleep check my article on How to Improve Sleep Quality?

Schedule unplugging time

Make sure to make time for longer breaks from the routine. It can be called holidays or unplugging time.

The main thing here is that you take yourself away from the day to day routine, keep the phone and computer away and preferably go somewhere else than your home.

When we change scenery our brains automatically let go of the ongoing day to day tasks and it becomes much easier to relax. 

Try to choose a place that brings you calmness, nature is great. And make an effort to be mostly with yourself. These are precious moments to reflect, reconnect, get inspired, make decisions, and so on.

Woman Relaxing
Take time to reconnect with yourself, reflect, envision, and mostly rest!

Follow these tips and keep in mind the effects that stress has on your body, and make sure you carve time to relax. This will not only improve your health but will make you a more productive, inspired, and happier person.

I hope you find this useful and if you need any help to make your Healthy Habits stick please contact me. I would be honored to guide you in your journey to a longer, happier, and smarter life!

Until next time, chill!

Daniel

How to Make Cooking Keto at Home Easy?

How to Cook Keto at Home Easy?


Posted Leave a commentPosted in Featured, Ketogenic Diet, Life

Cooking at home every day is demanding. Having to think about what to prepare, making it, and cleaning the mess, it is a lot of work. That is why eating out nowadays is so popular and for many the first option. 

On the other hand, I believe that Health starts in the kitchen. Because what we eat define us, and determine our well-being. And there is nowhere you can eat, except for home, that you will know exactly what is on your plate.

And then if you want to eat a Ketogenic Diet, it requires a bit more of planning and effort in the kitchen to make sure you stay on track. However, it can be quite easy!

So, how can we make cooking Keto at home easy?

I believe that it is possible. I cook for my family every single day, breakfast, lunch, and dinner, plus snacks, mostly Low-Carb/Ketogenic. I prepare everything from scratch, with no processed foods and always with fresh ingredients.

Here are my 5 tips to make cooking Keto at home faster, more pleasant, and easier.

Start by Planning your Groceries

First, I would recommend you to get clear on your top 10 Keto dishes. Consider having 2 to 3 types of breakfast 5 to 6 types of lunch and dinners, and a couple of snack options. 

After you know what are your usual go-to dishes, it is very easy to get your groceries planed. You will know which foods to buy after repeating the same dishes a few times.

Every time that you are in the kitchen, keep a pen and paper close by. You’ll start noticing which ingredients start to run low. Write them down right away for your next shopping trip.  

Finally, before going to do your groceries, do a final check-up to make sure you can make those 10 favorite dishes. Write down what you are missing. Don’t trust your memory!

Always go Bigger

When buying your groceries, make sure to buy more than enough. You should be able to cook 2 to 3 meals for each of the 10 dishes. This way you won’t have to go to the groceries too often and you’ll save a lot of time.

Keto Fridge
This is how our fridge usually looks like after going to the shop!

When cooking, make sure that you double or triple your recipes. Food in the fridge stays good for at least 4 days and there is always the freezing option. This way, with one effort you can eat many days.

You can opt to separate your meals in portions in case you will take them with you to work. Or for your kids to have something ready just to heat up.

Make it Easy for Yourself

The least processed foods are always best, however, when cooking for a big family it can take a lot of time. So, it is ok if you use some ready or easier to use options like:

      • Pre-washed clean salad
      • Ready washed and cut vegetables
      • Fish and chicken fillets without bones or skin
      • Ready or almost-ready snacks like:
        • Sliced turkey
        • Frozen berries
        • Yogurt 
        • Seeds and nuts
        • Cheeses
        • Olives
        • Boiled eggs

 Try to always have in your kitchen these options. So cooking or putting together a plate with few things can be easy and fast.

When tiredness hits, improvise!

Related to the point above, when you have run out of options and ingredients start to be low at home, it is good to have the “putting a plate together” option.

This means that you can use whatever is in the fridge, maybe some leftovers, add some cheese, a vegetable or two, few olives, boil a couple of eggs, and voila!

Putting a plate together
Steamed broccoli, cherry tomatoes, cottage cheese, and boil eggs. Easy, Keto, and Nutritious!

This takes a maximum of 10 min and you’ll have a good Keto plate to eat. The main thing is that you follow the points above so that you always have something in your fridge or cupboard to fix yourself and your family a quick meal.

Think in advance

A key strategy to be able to stick to the Ketogenic diet is to be one step ahead in the kitchen. Before ending the day make sure you are clear about what you’ll be eating the next day for breakfast, lunch, and dinner.

Also, make sure you have ready Keto snacks, bread, or crackers to eat with or after your meals. Usually, these take some time to prepare. It’s best if you have them ready from the day before and that you do bigger batches. So that you don’t have to worry about them for a few days.

Keto Chocolate Cookies
Have snacks always ready. These are our favorite Keto Chocolate Cookies!

I hope you find these tips useful. This is what I do every day to keep my family fed and healthy. I won’t deny that it’s a lot of work, but these tips make it so much easier and the reward of healthy kids and a happy wife is priceless!

Wishing you an easy Keto Cooking time! 

Daniel

Burn Fat

What to expect when starting a Ketogenic Diet?


Posted Leave a commentPosted in Featured, Health

Let’s say that you have decided to give the Ketogenic Diet a try and you have done your research on How to Get Started.

Changing your diet from a carbohydrate-based diet to a predominantly fat-based diet is a big shift for the body. Depending on your eating history, it’s good for you to be prepared for changes and symptoms that you will experience along the way.

To transition your body to be fat-adapted, it is good to give yourself a minimum of 4 weeks. During this time you will follow, ideally, a strict ketogenic approach, where most of your calories will come from fat (70%-80%), moderate amount from protein (25%-15%), and a minimum from carbs (5%).

During your first month of a Ketogenic Diet, there are different stages. I divided it in weeks, based on what I have experienced myself and with my customers. But, please consider that each person’s experience is different based on their characteristics, past diet, and exercise level.

So, what to expect when starting a Ketogenic Diet?

Week 1:

During this week usually, you are excited about the change but usually is also the hardest one. Carbohydrate’s withdrawal symptoms are real. You might experience flu-like symptoms such as:

    • Headache
    • Runny nose
    • General tiredness
    • Mental fogginess
    • Dizziness  
    • Bodily pains

During this week, make sure to have plenty of resting time, drink lots of water, and supplement with electrolytes, especially magnesium, potassium, and sodium.

If you are used to exercising regularly, some light exercise might help to accelerate the adaptation process. Try not to push yourself too hard because you might find yourself without much energy. But don’t worry, it will return!

Week 2:

The body starts to get used to using fat as fuel and the grey cloud is lifting bit by bit. You are also getting more confident in the kitchen with new dishes, ingredients, and food substitutes.

At this stage, it’s great to start looking for recipes that inspire you and that substitute your favorite foods from the past. Things like Keto bread, crackers, and sweets are great resources to have always ready to accompany, end your meals or snack.

Also, you might start to lose the first kilos/pounds. The first stage of weight loss its mainly accumulated liquid in the body that is released when burning the carbs/glucose storages. Important: drink lots of water and use electrolyte supplements!

Water with sliced lemon
Get a minimum of 2 Lts – 64 Oz. of water per day!

This is a good time to start exercising a bit more regularly. Find the right intensity for you so that you end your workouts feeling good. Still not the time to push too hard. Exercise can help significantly to get you fat-adapted at this stage.

Week 3:

This is usually when you start to feel the best and when the routine of the diet kicks in. You get used to the food and your new daily meals start to feel like your normal lifestyle.

Usually at this point sleep starts to improve and also mental clarity. You might feel more alert and with more energy in general. Also, your appetite and cravings start to lower and you might find yourself not hungry in general.

You might still experience some bodily pains at this point, but don’t worry, it will pass! Keep on supplementing and drinking plenty of water. Also, listen to your body and rest as much as you need to.

Same as the previous week, keep on exercising regularly, at least 3 times during the week. Energy and strength levels might have started to improve during your workouts, but if it hasn’t yet, do not worry. Exercising is the hardest time for the body to use fat as fuel and it might need an extra 1 or 2 weeks to get adapted to its new fuel source.

Week 4:

During this week you should be already using fat for fuel and gotten fat adapted (it might take 1 to 2 extra weeks depending on the case). 

Once the transition has happened you should be feeling all the benefits of a Ketogenic Diet. Weight loss should be progressing at a rhythm of 500 gr to 2 kilos per week if you have some extra weight to lose.

Scale
If you want to lose weight, keep track of your progress on a weekly basis!

Your mental clarity should have improved, as well as your energy levels. You also might be experiencing better night sleeps and needing a bit less sleep than before. And waking up in the mornings should be easier.

Keep notice of the changes and remember what you have gone through. Also make sure you have enough recipes, ideas, and a good plan so that you are always one step ahead of your eating and also possible cravings.

Sticking to a Ketogenic Diet is a huge accomplishment that comes with big rewards. Ideally, during this month you also have worked on your mindset and have a clear and strong reason WHY you want to eat this way. If you are faced with temptations, cravings, or emotional eating moments, remember your BIG reason(s).

I hope you find this useful, and if you need a personal plan and advice to transition into a Ketogenic Diet and a Healthier Lifestyle, contact me. I’d be honored to guide you towards a longer, happier, and healthier life!

Wishing you all the best!

Daniel

Time for Change

Coronavirus: How to deal with change?

Posted Leave a commentPosted in Featured, Life

Coronavirus: How to deal with change?

Change in life is inevitable; we grow, meet people; go to school, get new jobs, get married, we have kids, etc. But the change that we are experiencing nowadays and what is coming ahead in the next months is out of ordinary.

There was nothing that could prepare us for it. We couldn’t see it coming. So, what’s next?

Like everything in life, I believe we carry inside the power to decide how we will go through the experience. It’s an internal game. And even if we have not seen the coronavirus episode through yet, I believe we can and should start preparing for what is coming ahead.

The global economic recession is clear. Jobs, companies, businesses will disappear. And it is shaking the safety and security for many. These might be inevitable changes ahead. But the way you prepare yourself for it is under your control.

Here are the things I have been focusing on,  first, to stay sane and healthy and secondly to be ready for the future that is coming.

Get clear on your goals and stay focused

This is a perfect time to check-in. Set new goals. Make a crystal clear vision of the life that you want to live. The person you want to become. The work that you want to do. The people you want to surround yourself with. Every single aspect. You have a great opportunity to re-check and decide. See it almost as starting with a blank page. Write your new story. And literally, write it down!

And then, after it’s written, and crystal clear, stay focused! Read it every single day. Practice those new qualities that you want to see in you already now. Even if it is alone in your home. Start taking baby steps, every single day.

Take this time to gain momentum. The more time and days you put in to create the new version of your life, the closer you will be once all of this is over!

Keep up your practices and/or passions

To make the point above easier and possible, we need to stay centered and connected to ourselves daily. Practices like yoga, meditation or breathwork can help us achieve that. The main thing is to be consistent. Every single day, take a moment to connect to yourself using your favorite toolkit.

Breathwork practice
My daily breathwork practice is my life savior!

If you are not into those types of things, I’m sure you have something that you are passionate about. Maybe is music, art, exercise or building something. Find your way and do it! Take the time to stay present, balanced and in touch with yourself. Then, taking steps towards your new life vision and goals will be much easier.

Make your home a sanctuary

We are spending more time at home than ever before. So, it is especially important to keep your home as your sacred space. Not only that is pleasant, clean, organized but also that is your little bubble in the middle of these.

Make it the place where you are building your new life vision. Where peace, joy, and love surpasses any other worrisome thought or bad news. Use music, make special meals and if you feel inspired, get some cleaning and decluttering done. It will make you feel lighter and give you good momentum to tackle bigger and new projects.

Living room
A tidy home is a reflection of a tidy mind! Pour your love into it!

Make a plan

Get practical! Make a plan to know how you will navigate the rough waters. Important! Do it in a moment that you are feeling good. Like for example, after your favorite practice, hobby or exercise.

Look at it with a solution-oriented mindset. You’ll see that when you are feeling good, ideas will flow and suddenly the big fearful unknown can get cleared and you will feel hopeful and ready to keep the momentum going towards the new life that you want to build.

Treat it as a business meeting. Meaning, take the time to focus on it, find solutions and then move on with your day with a positive and solution-oriented mindset.

It is a virtuous cycle! Get clear on your goals, take baby steps, stay centered and feeling good, get practical and repeat!

I hope you find this useful. I have said many times lately, that I truly believe that this is an amazing time to change and re-invent ourselves. To finally move towards the life of our dreams. To keep what is working and get rid of what is not. To expand and grow. What else are we waiting for?

If you need help to get crystal clear about your Life Vision and the strategy to get there, please contact me. It will honor me to coach you through that process.

Until next time, stay clear, stay focused, one step at a time!

Daniel

Samahita Retreat

How Breathwork saved my life?

Posted Leave a commentPosted in Featured, Life

How Breathwork saved my life? 

This title might sound like an exaggeration. However, depending on the perspective I can guarantee you that if it wasn’t for my breathwork or pranayama practice, my life nowadays would be a complete mess.

I found pranayama 11 years ago, almost by “accident”. Back then, I was working in the Corporate World, immersed in the rat race, and screaming for a way out. Alcohol and weed were my daily medication for the pain I was feeling inside. I was deeply unsatisfied, I was questioning every aspect of my life. I couldn’t believe that that was it. Working 10-12 hours per day, go home, self-medicate and repeat the same the next day.

Thankfully, I had an inner guide that took me into spiritual practices like yoga, meditation, and alternative healings. This other side of my life kept me floating for a little while. I knew that I had to change. I tried quitting my job but didn’t dare to go through it and the pain kept on growing.

Until I took 1 month off and travel to Thailand to Samahita Retreat and my life changed forever. I had signed in for a Pranayama advance training for teachers. I don’t even know how I got accepted. But, it was the perfect place for me to be.

Not only I learned pranayama and breathwork, but I met on that trip my future wife, future business partner and future godmother of my first child. It was a life-changing experience. One that I will be forever grateful. I know something else than my rational mind guided me there.

After learning the practice from my teacher Paul Dallaghan, I was hooked. My whole life perspective changed. Mainly what changed was my mind and the flow of thoughts in it. It was quiet for the first time. There was space between thoughts. I could slow down. I could separate myself from the surrounding circumstances. It was magical!

Paul Dallaghan
Paul Dallaghan Teaching Pranayama at Samahita Retreat

I continue practicing and learning more throughout the years. I also slipped out of the practice a few times. When I have stopped, I could notice what was missing. I became more anxious, more stressed, irritable, prompted to addictions, not such a nice person to be around.

As soon as I took back the practice, the peace came back.

You see! When you have a practice, like pranayama or breathwork is for me, you can rest assured, that you will always have your life jacket on you. No matter what life throughs at you you will navigate through it. It is the best gift you can give yourself.

Breathwork practice
My daily breathwork practice is my life savior!

The other amazing impact that a breathwork practice has over your life is the ability to impact every area of your life. By having a calmer mind you can make different choices, better choices.

Life is made of one choice at a time…

You choose what to eat, what to say, with whom you spent time with, what kind of work you do, how you react to your kids, friends or family. We choose everything!

The thing is that most of the time we choose unconsciously, automatically, without considering that we might even have a different option. Easily we follow other people’s paths, advice or the social norm. Instead of being the own director of our life and choosing how our Life Movie will look like.

This is the power of breathwork for me. It’s not the only way. There are many other practices out there that can give you the same power. The power of choosing your thoughts. Therefore, the power of choosing your own life.

If it interests you to learn breathwork or pranayama and you have the possibility to visit Thailand, please check Samahita Retreat and Paul Dallaghan workshops. It is a life-changing experience.

If you can’t travel to Thailand but are still interested in starting a breathwork practice and change your Lifestyle for good, please contact me and book a FREE 15 min session so I can help you get started on your journey.

Wishing you a life of health, happiness, and joy!

Daniel

Yoga on the beach

How to implement Healthy Habits?

Posted Leave a commentPosted in Featured, Health

How to implement Healthy Habits?

No matter where you are in your journey, we all can do better towards our health and self. That is how life works, we are constantly improving and expanding!

Maybe it’s improving your diet, or exercising more often, or adding daily mindfulness and meditation practices. Whatever it is, everything comes down to create and implement a new habit.

If you are human, you probably have struggled in the past to change or add healthy habits, as I have. So, here are some tips that have worked for me to start a new habit easier and more effectively:

Become crystal clear Why you want to do it:

No matter what we are trying to change or add in our life, we need to have a clear reason Why!

Usually, we face a point where our inside voice screams for change. And that is the moment to pick up the phone and listen! When you do, ask yourself, why do you want to change? Why do you want to add this new habit in your life? How does your life will improve by making this change? How will you become a better person by adding this new habit in your life?

It’s important that you get clear answers to these questions. They will be your reminders and motivation to stick to your new habit. So, don’t be afraid and go deep in your answers. Think about your long-term health, think about the love ones around you, think about the impact in every area of your life…

Get an accountability team, partner or coach:

We are social creatures and it’s proven that we stick to our promises much better when we have spoken to others about it. When implementing a new Healthy Habit in your life, make sure you share it with friends and family around you. Let them know how important this change is for you and explain your reasons Why you are doing it.

If you feel that you need extra help to stay on track look for a coach. If you have tried many times unsuccessfully to change a habit, probably you need professional help. A good coach will keep you accountable and provide you with the right tools and steps for you to achieve success.

 

Friends group
Find your tribe and announce your change and reasons why!

Use the 2-day rule:

When starting a new habit, for example, to exercise regularly, the 2-day rule means that you won’t be taking 2 days off exercising in a row. At least, you will do that new habit a minimum of every other day. This way you will keep the momentum of the new habit and before you know it, it will feel better to do it than not to.

It is a big commitment! Remember your Why! And because we know that life always gets in the way, you can always plan to have 1 day off your new habit, but not 2 in a row!

Set reminders (obvious and subtle ones):

Obvious reminders are the ones that you can use in your phone or notes that you can leave around your home to “remind you” to do the action needed to implement your new Healthy Habit. Or a partner or friend that can ask you daily how are you doing with your new habit.

More subtle ones are important, especially for your subconscious mind. For example, if you want to have a green smoothie every morning, leave the blender and some ingredients ready on the kitchen counter from the night before. Or if you want to drink more water during the day get a nice drinking bottle and make sure you carry it around everywhere you go. Or if you want to change your diet, start by cleaning all the unhealthy food from your kitchen and fill it with the healthy stuff you want.

Fruits and Water Bottle
Set reminders! If you see it you will do it!

By changing your environment and pre-setting yourself for success by implementing small changes related to your new habit, your mind creates positive associations to your new habit, and therefore you will start creating subconscious pathways for your future behaviors.

These are some tips that have worked for me to implement new Healthy Habits. I have to say that the most powerful one, is the first one. Becoming crystal clear Why you want to do it.

All comes down to your mindset, your character and your commitment to yourself, and to those reasons why you want to change or add a new habit.

If you need professional help to transition into new healthier habits with the proper tools and techniques so it is smooth and effective contact me.

I offer a 15 min Free session where we can discuss your goals, get a clear plan and move forward to conquer your new healthy habits. Just write at daniel@danielherandezlifestyle.com

And if you want to get weekly tips and tools about personal growth and a healthy lifestyle, sign in for my Newsletter here.

Until next time, be healthy and feel good!

Daniel

Sliced Oranges

How to prevent the Coronavirus?

Posted Leave a commentPosted in Featured, Health

How to prevent the Coronavirus? From inside out

We are living a very delicate time! The coronavirus is shaking everybody’s deepest beliefs of health, safety, and security.

It’s definitely difficult to stay positively focused on yourself when the world around you is threatened by a pandemic. Airports, schools, and shops are closing and we are asked to stay at least 1 mt away from each other.

A lot has been said about how to prevent spreading the virus. Measures like washing hands, covering your face, avoiding public places, avoiding touching eyes and nose, etc. All those are important and we should take them into consideration to avoid spreading the coronavirus any further.

However, what can we do in terms of our internal bodies? How can we stay strong enough to not be infected?

All comes down to a strong immune system!

So, to strengthen your immune system follow these easy tips to make sure you are in the top shape of your health and stay strong against the coronavirus.

Reduce Stress Levels:

Stress is the number one debilitating factor in our immune system.

Attempt to stay calm during this time. Take enough rest, listen to calm music, stay in touch with nature, use your favorite ways to relax and try to distract your mind about the topic.

Even if we all need to know what is going on with the coronavirus, try to see the news only once a day. This will give you the update that you need and then you can move on your day and try to forget about it.

Remember, fear and anxiety don’t help with your stress level! And continuously seeing the news will make the problem only bigger in your head.

Woman Relaxing
Relax, calm down, enjoy nature!

Moderate alcohol intake:

Excess alcohol can hinder your immune system operation. When drinking too much alcohol it focuses your body on eliminating the toxins out, instead of building a strong immune system.

So, do not use alcohol to forget what is going on! And the same applies to smoking and recreational drugs, of course.

Get plenty of Micronutrients in:

The best way to support your immune system is to get your nutrition right! Especially your micronutrients, which are Vitamins and Minerals.

The best way to get them in is with a diet rich in vegetables and fruits. However, if this is challenging for you, try a multivitamin supplement.

The main Vitamin that boosts your immune system is Vitamin C. You can get Vitamin C from citric fruits like oranges, lemons, grapefruits, berries or from a good Vitamin C supplement like this one.

Also, include enough cruciferous vegetables in your diet, like broccoli, cauliflower, kale and cabbage which have not only plenty of vitamins and minerals but also great detoxifying properties.

Keep on moving:

Exercise helps to boost your immune system. However, do not overdo it because it can cause the opposite effect. Find the right intensity for you and move your body regularly.

Get enough sleep:

When we sleep our body rebuilds itself up. Our immune system gets to “fight” the bad guys and balance is restored in the body.

To allow this to happen, we need to get enough sleep. Between 7 to 8 hours of uninterrupted sleep. Darken your room as much as possible and take 1 hr before going to sleep away from blue light from phones, computers, and TV.

Drink hot ginger, lemon, and honey tea: 

Drinking hot drinks will help to kill the coronavirus if it has entered your throat. It is said that it can’t tolerate heat. Also, ginger, lemon, and honey are immune system boosters.

Ginger is anti-inflammatory. Lemon is full of Vitamin C, and Honey is a natural antibacterial.

Tea cup
A natural anti-inflammatory, filled with Vitamin C and anti-bacterial!

Do warm salt water gargles:

Based on the previous logic, warm salt water gargles will help to keep your mouth and throat clear from infections going in.

In a small glass of warm water add 1 teaspoon of good quality salt and then do few times gargles for 5 to 10 seconds each, spitting out the water afterward.

The main point of this article is to stay as healthy and balanced as you can. Take this time to reflect on your healthy habits and try to make small improvements to get extra strong.

By building up your immune system and doing the preventive actions to avoid spreading the virus is the only way we can do our part in this matter.

This is how we can avoid the coronavirus to move forward. Hopefully, working all together to improve this challenge will strengthen, united and make us better people for the future to come.

Wishing you a healthy and peaceful time ahead.

Daniel

P.S. If you want to know more about me check out my site wwww.danielhernandezlifestyle.com and sign in for my Newsletter.

And if you feel that you need more help to establish some healthy habits in your life, please contact me and book your 15 min Free Session.

healthy-salad

What is your ideal diet?

Posted 1 CommentPosted in Featured, Health

What is your ideal diet?

Not an easy question to answer. And if you have tried different diets in your life, you know why.

Not one diet fits all!

We are all unique, living in different locations, living different life stages, doing different things, plus we all have different bodies.

That is what I’ve learned in the last 15 years of experimenting with all kinds of different diets like vegetarian, vegan, Mediterranean, paleo, ketogenic diet, raw food, low carb, you name it. I have done it all! And, I am passionate about the science of Nutrition and have studied it extensively.

Also, we are constantly changing as life’s demands upon us. That is why our diet won’t stay the same our whole life.

So, it’s very important to learn the basic principles of Nutrition and to get in tune with your body for you to decide What is your ideal diet!

The key principles for you to create your ideal diet are:

Avoid process foods:

Simple but straight to the point. The body functions best with natural unaltered sources of food. Try to choose foods as close as possible to their natural environment.

In the supermarkets, you will usually find these foods in the store’s perimeter. Foods like fruits, vegetables, and meats need refrigeration and will go bad in just a few days. They are unprocessed and very close to their natural source.

Most of the foods in the supermarket’s aisles have a long shelf life, which means they are processed, added preservatives (chemicals), packed in plastic or can, etc. So, far from their natural sources. You get my idea!

Clean food
Food that is closest to their source is the best!

Get your Macronutrients right:

This is tricky, but I’ll do my best to make it simple!

We all need a certain amount of protein. And we all need a certain amount of fuel, which can come from fats, carbohydrates or a combination of both.

First, decide which protein sources work best for you. This can be quite a dilemma nowadays with the vegan, and the carnivore trends in both extremes. But, if you stop listening to the public and what others are doing, you probably know which type of protein works best for your body.

You can choose between plant protein sources (legumes, soy, seeds, and nuts, etc) or animal proteins (meat, chicken, fish, eggs, etc) or a combination of both.

The main thing is that you get enough. Get between 1 gr to 1,5 gr of protein per Kg of your body weight per day and you’ll be fine.

Carbohydrates, Fats or both for fuel?

This totally depends on your body, again. Just keep in mind that Carbohydrates will give you fast energy and also will spike faster your blood sugar. The best sources are vegetables and fruits.

Fats will give you steady low-intensity energy, but they are also more calorie-dense, so you need less of them. Best sources are natural oils like olive and coconut oil, butter, and fats in meats and eggs.

If you like to exercise and need that extra boost of fast sprinting energy, some Carbohydrates might benefit you. And if you are a calmer person Fats might help you get steadier balance energy.

However, I believe we need a bit of both.

If your fuel comes primordially from Carbohydrates, add some good fats in your diet. Your brain and nervous system will appreciate it.

And if your fuel comes mostly from Fats, then add a bit of Carbohydrate now and then. Your sleeping hormones will definitely say thank you.

Consume Highly Dense Micronutrient foods:

Basically, this means eat your vegetables! Micronutrients are vitamins and minerals. Mostly found in the plant kingdom. Seaweeds are also packed with micronutrients. So, choose your preferred colorful set of vegetables and aim to add every day as much as possible in your diet.

Don’t forget your greens! Greens are by far the most mineral-dense foods. So have them every day. I prefer them as smoothies or green juices because you can get more in.

Green Smoothie
My favorite way to get my greens in!

Drink Water

This one goes without saying! The main thing is to start your day with at least 1 Lt. (34 oz.) of water first thing when you wake up. And then try to get at least another 1 Lt. throughout the day.

Your body is 80% water and needs water to flush away all the unnecessary toxins and waste that we don’t need inside. Keep that in mind and flush yourself! 🙂

I hope you found these principles helpful. The world of nutrition is complex and filled with paradoxes and opposites. So, I don’t blame you if you feel a bit confuse about this matter.

It is my intention to bring some clarity to this topic, and many others related to a Healthy Lifestyle. If you want to know more about me check out my site wwww.danielhernandezlifestyle.com and sign in for my Newsletter.

And if you feel that you need more help to define your ideal diet, please contact me and book your 15 min Free Session to start your journey to a healthy lifestyle.

Have a great Healthy Life!

Daniel

Can we have it all? A blog on how to create your dream life

Posted Leave a commentPosted in Featured, Life

Yes! We definitely can. Not many people have done it. It does require a special attitude and character towards life. But it’s possible.

You probably have around some examples of “successful” people, maybe some people are successful in their career and get to enjoy financial abundance, maybe they have a great love relationship and they always seem happy with their other half, maybe you know somebody that has the freedom to travel around the world. But do you know anybody that has it all?

This has been my dream for the last 15 years and the driver to make me dive into all kinds of personal growth materials, coaching techniques, mindset programming tools, health and well-being methods and so on.

I have become obsessed with the fact that I want all in life. I want to have a beautiful family, I want to have the most passionate and romantic love relationship, I want to have a fit and strong body, I want to have freedom of time and space and I want to have the financial abundance to enjoy a high quality of life. I want it all!

So far, I feel that I have succeeded in many of these areas and I feel confident enough to share what has worked for me so that you can do the same.

Family Picture
My wife and our daughter (second baby on the way!)

This is why I have created Daniel Hernandez Lifestyle and this blog. Through my blogs, videos, and newsletters you will find different tools, reflections, and provoking thoughts to inspire you to create YOUR ideal life.

The emphasis in YOUR life! This is not for you to copy my life or my insights. It’s for you to dive deep inside and define what do you want. 

This is why you will find different focus areas in this blog. I’ll be sharing about Healthy Lifestyle tips and tools, how to build your Character and Emotional Intelligence, tips about relationships (love, social and parenting) and how to create your ideal career and financial abundance.

You must start to believe that YOU CAN HAVE IT ALL! Everything starts in our mind and the beliefs we hold on to.

That is why I will be sharing new ways of seeing things for you to bend your current beliefs and start expanding towards new ways of thinking. To a place where you can have and enjoy all the successes that you deserve in every area of your life.

We are here to make the most out of this one life that we get to enjoy. We are here to grow and expand. We are here to live an extraordinary life. And it is only up to us to define what does that means, who do we have to become to get there, have a clear reason why we want it and then take the actions to get there, consistently, day in and day out!

So to begin, take a moment if you can close your eyes for a couple of minutes, and imagine 5 years from now how your life could be. Where are you? With whom you are? What are you doing? How is your body looking? What are you feeling?

Tropical beach
You can be, do or have whatever YOU want!

You see, our essence is pure love and joy. We are meant to live that way. We are meant to let our light shine and live life happily and joyfully. To do that, we need to start by knowing which life we want to live.

If you want to receive my newsletters click here and sign in. Otherwise, follow me on Facebook to get all the new blog posts or on this site.

And, if you feel that you can use a hand to get clearer on your life dream and also get actionable tips to get started, contact me and let’s get to work!

I wish you a fulfilling happy and wealthy life!

And remember, WE CAN HAVE IT ALL!

Daniel