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

Salmon Salad

How to start a Ketogenic Diet?


Posted 1 CommentPosted in Featured, Health

For many changing diets can be one of the most difficult things to do. Just the thought of having to stop eating foods that represent freedom, comfort or even happiness can be a no go.

So, if you want to change your diet, the first thing is to think about what is your BIG reason(s) to change and WHY you want to do it!

Once you are clear WHY you want to change your diet and have a long term vision in your mind of the person that you want to be, look and feel, then change can happen much easier.

A Ketogenic diet is nowadays one of the leading edge Nutritional protocols that are out there. It’s a diet backed up by science, multiple research, and sponsored from doctors to athletes, achieving remarkable results with all kinds of people.

It’s a diet that can help you with almost every kind of health issue you might have. This is because it works straight into the deepest parts of your cells.

By changing the way we produce energy and by regulating our hormonal system, the Ketogenic diet has the potential to reverse diseases, make you lose weight, and make your immune system stronger than ever.

I don’t know about you, but I find these reasons very appealing to make a change and to let go of the pasta, bread, potatoes, and sweets.

So, if you want to start a Ketogenic Diet, here are the key steps to follow:

Clean your Kitchen

Cleaning your kitchen from the foods that are “not allowed” on a Ketogenic diet is crucial. This will help you avoiding using the wrong ingredients when preparing your new Keto dishes and also to avoid temptations. Make sure your kitchen is clear of:

    • All gluten products
    • All processed carbs, sugar, and starch (corn, potatoes, sweet potatoes, sweets, bread, crackers, honey, agave, juices, dried fruit, sugars, etc.
    • Packed foods labeled “fat-free” or “low-fat”
    • Margarine and vegetable cooking oil (soy, corn, canola, sunflower, etc).
    • Watch out: Gluten-free products usually are packed with starches

If you are living with other family members that are not changing their diet, make sure to reorganize your kitchen so that you have clear places where your Keto foods are stored. This way you will know your go-to place when looking at what to cook and eat.

Restock your Kitchen

Once all the unnecessary carbs, unhealthy fats, and processed foods are out, it’s time to replace it with good quality, highly nutritious Keto foods. Here is a list of the things you might want to have at home consistently.

    • Healthy fats: olive oil, sesame oil, coconut oil, butter, ghee, almond milk, avocado, olives, nuts, nut butters, cheese, and seeds.
    • Herbs and seasoning: all included if they are free of gluten, low-quality vegetable oils, and sugar.
    • Low-sugar fruits: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, berries, lemons, and limes.
    • Protein: whole eggs, wild fish, shellfish, beef, lamb, liver, bison, chicken, turkey, duck, veal, wild game.
    • Vegetables: leafy greens and lettuces, spinach, broccoli, kale, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, asparagus, garlic, leek, fennel, shallots, ginger, parsley.
Keto Foods
Stock your kitchen with High Fat, Highly Nutritious, and Low-Carb foods!

Make a Plan

Some people like to go cold turkey into changes. If this is your way, set a day to start, make sure you have done the previous two steps, and go for it! 

It might be a bit harder the first 3 to 7 days, depending on how many carbohydrates and processed foods have you been eating in the past. But if you battle through the detox and withdrawal symptoms you will feel like never before after being one week on the diet.

On the other hand, if you are a person that prefers gradual changes. Take a week to lower your carbohydrate intake bit by bit. Try to add one low-carb/Keto meal per day the first 3 days, then a second one the following 3 days, and then finish the week with one full Keto eating day.

This way your body will adjust bit by bit and by the end of the week, you will be ready to give it all from thereon.

Supplements and water

There are a few supplements that can help the process. These are electrolytes, especially magnesium and potassium, Vitamin D, and DHA or Omega-3

These supplements, together with plenty of water daily (at least 2 Lts. – 68 Oz. per day), will help your body to feel its best while transitioning from being burning carbohydrates to burning fats for fuel.

I hope you find this information useful and that you strongly consider giving a Ketogenic diet a try. It’s quite remarkable the difference in your body and the healing effects that it has within time.

And if you need someone to help you transition at your own rhythm and terms, please don’t hesitate to contact me. I have been a Health Coach for 10 years and have broad experience helping people changing their diet and lifestyle.

Wishing you a healthy, happy and long life,

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

Sleeping in bed

How to improve Sleep quality?

Posted 1 CommentPosted in Featured, Health

How to improve sleep quality naturally?

You have heard the saying; “You don’t know what you have until you lose it!”

That was exactly my experience with sleep. I always have been an excellent sleeper. My friends used to make fun of me saying that I could sleep on bare rocks or even standing in buses (no joke).

Until we had kids!

It’s not a surprise that when you have babies your sleep gets compromised. There might be also other reasons that compromise your sleep quality like mental and emotional stress, alcohol, drugs, overstimulation before going to sleep, etc.

Whichever the reason is that keeps you awake at night or prevents you to slip down a deeply restorative night sleep, here are some tips take have worked amazingly for me, even while having to wake up many times per night because of our small kids.

Darken your room and home

As soon as your brain realizes that it is getting darker it secretes melatonin which is the sleep hormone that will relax you and get you ready to go to bed.

Start by using dim lights in your home at least 1 hour before going to sleep. This will start the relaxation process. Also, darken your room as much as possible using blackout curtains.

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

Limit Blue Light

Based on the same principle as above, TV, cell-phones, and computers stimulate your system and prevents the secretion of melatonin. So, limit using any blue light device for at least 1 hr before going to sleep. Use that time to read a book, connect to your partner and prepare your room for a great night’s sleep.

Use an Acupressure Mat

This is one of the best things that I have ever owned! Really! It is a mat with tiny spikes where you lay down before going to sleep for 15 to 20 min. The spikes relax your whole nervous systems and vanish all the pain and tension in your body.

I would say that it improves your night quality sleep for at least 50%. It is an amazing and very simple tool but one worth trying. Check this link for my favorite one.

You can also use it at any point in the day when you are feeling tired, tense or stressed. It will relax you immediately.

Eat right

This is big! Nutrition has a huge impact on your sleep quality. To make it short focus on:

  • Eat plenty of fruits and vegetables during the day: Having an extra amount of micronutrients (vitamins and minerals) in your system will help your system to restore and relax while your sleep
  • Hydrate: drink enough water during the day (min 2 Lts. – 68 oz.). To increase water absorption add a pinch of salt or squeeze a bit of lemon juice in your water. Make sure not to drink too much before going to sleep, otherwise, you’ll wake up to pee.
  • Eat Dinner at the latest 2 hours before going to sleep: Make sure you have enough time to digest your last heavy meal before going to sleep. You can still have a small snack before going to sleep if you are hungry but make sure is something light.
  • Have a spoon of honey before going to sleep: Honey sugars composition can trigger serotonin production which is the main neurotransmitter needed to secrete melatonin. Use good quality raw honey and if you want to boost your immune system at the same time go for Raw Manuka Honey.

There is a big debate about how many hours you should sleep. I believe that the quality of your sleep is much more important than the quantity. Anyway, it is important to get the right amount of hours for yourself and combine with the tips above, you will wake up feeling refreshed, clear-minded and ready for the new day.

So, these are the go-to tips I have used consistently to improve my sleep quality naturally especially while raising two small kids. Even if I don’t get too many hours, at least the ones I get are good quality ones!

Wishing you a good night’s sleep!

Until next time,

Daniel

P.S. If you need help to improve your Health and Lifestyle don’t hesitate to contact me and book your 15 min FREE session to get crystal clear on your goals and get started on your journey to a Healthy Lifestyle.

Man on bridge and lake

Coronavirus: How to deal with Stress?

Posted Leave a commentPosted in Featured, Life

Coronavirus quarantine: How to deal with Stress in times of uncertainty?

You might think I’m crazy, but I think that the times that we are living are fascinating! Yes, they are pack with stress, change of routine, uncertainty, sickness, and even death. But at the same time, it is one of the best times to GROW!

It’s almost like we were stripped of all the noise in our life. The work, the routine, the shopping, the going out, and we were taken back to basics.

For many, this can be extremely stressful, mostly because we don’t know how the future will look like. And uncertainty can be one of the trickiest feelings to shake out of our system.

So, what do we do about it? How do we deal with the stress and the uncertainty of the future?

The simple answer is we change the perspective! But in practice, I believe there are few things we can do that can help us with this.

Take advantage of the TIME:

Probably you have now more time at home and with your loved ones that you ever have had before. As a father, I never had spent this much quality time with my kids and wife. Mostly because I had been at work.

Having to be at home has given me an amazing opportunity to see my kids growing day by day. Connecting with them on a deeper level and learn from them to enjoy the moment and have fun. That is what kids do, right!

Family Hug
Enjoying my two kids during the Coronavirus quarantine

You probably also have hobbies or things to learn and do that you wished in the past you had the time for. Now you do! Get into it! Study, research, learn and in no time you will start to feel a sense of accomplishment and satisfaction.

Focus on Personal Growth:

Because there are fewer outside distractions this is an amazing time to discover yourself. Dive into your own feelings, dedicate time to your well-being, process the new emotions rising up, set new goals for the future. It is an incredible time to check with yourself what do you really want and what kind of life do you want to live.

Also, focusing on Personal Growth is the best way we can contribute to this global situation. By working with ourselves and becoming our best version is the only way that we will be of service for the future to come. We have to be well, strong and grounded in order to give to others.

If you need help to get clear on your goals and get the right strategies in place to achieve them please contact me and book a 15 min FREE session to talk about how can I help you to make the most out of this time.

Build a new path:

If your future income is being threatened and you don’t know if you will be able to go back to your previous job or business. This is a great moment to start a new path.

Personally, I believe that this global situation is and will keep increasing the amount of business that is done online. Everything that we can learn related to how to make a living online will be extremely helpful in the future.

Not so long ago I started this process “coincidentally”. I found a company that has an amazing educational platform and community to help others to start their Online Business.

If you are interested to learn more about it, click this link and I will send you a set of videos to learn how you can make a living online from home.

These simple but profound steps can transform your experience during this time.

And because life is a matter of perspective, I prefer to see this situation as a great time to focus on what is really important. In my case, that is my Family, Myself and my Work. This will define the impact I want to have in my world in the coming future.

I hope you find these tips inspiring and that will help you change your perspective to make the most out of this time.

Wishing you a happy, healthy and wealthy life!

Daniel

Green Smoothie for Kids

How to make your kids drink their greens?

Posted 1 CommentPosted in Featured, Health

How to make your kids drink their greens?

It is not a surprise if your child is not keen on vegetables, especially the green bitter ones. Our 3-year-old girl is one of those.

As a Health Coach and health advocate taking care of my family’s nutrition has been priority number one. We always eat home unprocessed food, balanced and clean. I have tried masking vegetables on my daughter’s plate and have been successful with some recipes but never with the ones including greens.

Until we introduced her to the world of green smoothies.

Here is how we did it and I encourage you to try these tips and get your kids to drink their greens.

Use sweet fruits to mask the green’s taste

We like to use a combination of banana and apple or pear. Also, only banana works. If your child is a first timer avoid citric tastes like pineapple or berries unless he or she has had them before and you are sure they like them.

Use a power blender

You want to get your green smoothie as smooth as possible. Using a power blender like Vitamix will guarantee that. You don’t want your child to find some pieces of greenies in the smoothie. Especially the first times when he or she is getting used to it.

Use vanilla flavor protein powder

I don’t know about your child but sometimes our girl can be a bit difficult to eat her protein. So, adding some protein powder to the smoothie also helps to increase the protein intake. When you choose a protein powder make sure that it dissolves well. Usually, whey protein is the best option and less powdery.

Make sure it doesn’t have artificial sweeteners like aspartame or Sucralose. Ideally will be sweetened with stevia or other natural sources. And if you want to make sure it is a real clean quality product, I would recommend checking Garden of Life Grass Fed option. And if you prefer a plant-based option that dissolves well go with Vega Clean Protein Powder Vanilla.

Use some good fats to make it smooth

I like to use either avocado or coconut oil in our green smoothie. A great way to include good fats in your kid’s nutrition and also to make the smoothie smooth and soft. Neither option won’t alter the taste if you are using some sweeter fruits and vanilla protein powder.

Make it fun!

Our daughter loves to get involved in the process of making the smoothie. So, usually, she is there with me putting the ingredients in and turning on the blender.

And then when the smoothie is ready we play together to see who gets the biggest green mustaches and laugh at each other. After some days, she is the one who asks for the smoothie because wants to get the green mustaches. 

Family and green smoothie
Have fun and make your kids drink their greens!

With these tips, you can use any green that you want. I usually go with spinach and kale. They are the richest ones in vitamins and minerals and also quite bitter. But I have found that following the tips above the taste and consistency is perfect for any child’s age. And they will love it!

So, there it is! A very easy way to make your kids drink their greens. Give it a go and let me know how it went.

Also, if you need more guidance on how to improve your family’s nutrition and health please contact me and let me know what is your current situation.

And if you want to keep on improving your life in different areas and are interested in healthy lifestyle tips and tools, go ahead and sign in for my weekly newsletter here.

Until next time, enjoy your greens! (with your kids)

Daniel

Lifestyle Entrepreneur

5 personality traits of a Lifestyle Entrepreneur

Posted Leave a commentPosted in Featured, Lifestyle Business

In this post, I want to share with you the character traits that I believe are mandatory to build a successful Lifestyle Business. 

These traits are Courage, Self-Confidence, Self-Discipline, Determination, and patience.

You will also find that developing these qualities in you will have positive effects in many other areas of your life; like your health, fitness, relationships, finances, and parenting.

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