Why is it Key to Relax and How to?

Why is it Key to Relax and How to
?

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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

Eat what you love and lose weight

Posted Leave a commentPosted in Featured, Health

Can you eat what you love and lose weight?

The short answer would be, Yes! But, it is not that simple 🙂 I’m going to try to make it as simple as possible for you.

Achieving and staying in your ideal weight is achievable and not too complicated if we follow the right principles. Which are:

Eat only what you need:

Without getting into complicated calorie formulas, you want to eat a bit less than what you need if you want to lose weight. This means that you must feel a bit hungry during your day. It doesn’t mean starving or depriving yourself. But it means that before each meal you must feel slightly hungry. 

If you feel way to hungry is not good either. Because then your body is in starvation mode and that triggers a bunch of other consequences that might not be helpful for your purpose of losing weight. 

Strategies that help with this principle are: 

  1. Do not snack in between meals. Set the number of meals that work for you (2 to 5) and do not eat snacks in between those meals. Be patient and wait for the next one. And if you feel a bit hungry, drink water first! Most people confuse the feeling of hunger with the feeling of thirst.
  2. Intermittent fasting. Leave 12 to 16 hours between your last meal of the day and your first meal of the next day. This helps to reset the body in many ways and also restricts your eating window which helps to reduce calorie intake. However, watch out if you are too hungry during your eating window because you might overeat more than what you need. Eat reasonable portions, the same as you might do if you wouldn’t be fasting.

Eat mostly Low Carb meals:

The low carb trend is up and running, so probably you have heard about this one. The main thing, for your purpose of losing weight, is that you must get your body to use the stored energy (fat) that is in your body. And to do that, we don’t need the extra energy in the form of Carbs from our Nutrition. 

So, What to eat?

Make your plate mostly out of protein and vegetables. Without entering too much into details, follow the plate picture below as a rule of thumb. My favorite sources of protein are eggs, chicken, meat and fish. If you feel that you need more energy, choose the cuts with more fat. 

Protein and Vegetable Meal
Your plate should look something like this

So, What about fats?

Fats are good! What?!? Yes, you heard me right! Fats are good and extremely important for our health. However, they are also extremely calorie-dense. If you want to lose weight, you cannot go crazy with them. But, please include them in your meals. It will help you to feel satisfied, with fewer cravings and with the energy that you need to go through your day. 

And Finally! What you wanted to hear!

To eat the foods that you love, apply the 80-20 rule!

To make healthy eating sustainable over time and reach your ideal weight, you must have fun along the way! 

Allow yourself to eat the foods that you love 20% of your week. I like to think about it in numbers.

Let say I eat 3 meals per day, which are 21 meals per week. It means that 20% is 4 meals per week which I can enjoy the foods that I love.

It doesn’t mean to go crazy and binge all that I have not eaten during the week. It means having a normal meal or snack of something that I enjoy or that involves a social occasion like a birthday, going out with friends, my mother’s special pasta. You get it!

Birthday Cake
You must enjoy your Birthday cake!

I believe that keeping your ideal weight is completely a mental game. You must first learn how your body works and how to eat according to your goals. Then you must believe in it, have a strong reason why to do it and have a clear plan. 

With the right mindset, the actions will come naturally, and your ideal weight as well!

This is why, in my coaching programs, mindset is the first thing that I work with my customers. If you are interested in knowing more about my programs click here and book your free 15 min session to start your journey to a healthier and happier you.

Wishing you a healthy and joyful life!

Daniel