Category: Health & Fitness


Now you’re wondering, well.. if that’s the case, shouldn’t it help me sleep better at night?


And the actual answer is that you could fall asleep because of the slowing down of your body and brain processes during digestion, however a nap or a full night of sleep in these conditions aren’t optimal since this kind of sleep tends to be lacking of deep rest and in discomfort.


People tested for this heavy-meal-right-before-bedtime situation showed to have less deep-sleep periods during the night.


Reflux after a heavy meal is also an issue and a “full throttle” digestion is not exactly a relaxed body condition to help you cope with sleep, sometimes you can even experience nightmares out of this discomfort.


So because of all of this you should be taking dinner at least a couple hours before you go to sleep, thus even a somewhat abundant meal won’t make too much of a harm compared to taking it right before heading to bed.


Going to bed on an empty stomach is also a bad idea, this feeling will make you discomforted you’ll have a hard time to fall asleep, I tend to wake up in the middle of the night because of this mistake if too many hours have passed since my last meal.

  1. Avoid Tobacco and Alcohol


You should consider to stop drinking altogether or at least nearest your sleep time, yes you’ve heard that alcohol can make you fall asleep fast and a speeding train on your head wouldn’t wake you up after a few pints.


The sleep quality you get after some drinking is shallow and often restless.


Experts say that you might skip the “Rapid Eye Movement” stage before getting to the deep-sleep phase if you have ingested even just couple of drinks.


Once the effect of the alcohol drains away you go back to the Rapid Eye Movement stage and usually wake up before you planned to do so and tired.


If you are going to drink then allow some time for the effect of alcohol to wear off before you hit the pillow, how much? well that is really highly variable on every organism.


Your body can process somewhere around a beer per hour but that’s a very rough estimate, will depend on the way you drink, what you have eaten, your age, gender, etc.


Tobacco is also a very well known addiction factor that cause insomnia and/or changes in your sleep pattern, so stop smoking now, again it makes you spend less time on the deep-sleep phase and more on the light-sleep one.


When you wake up after a night of smoking you hardly ever feel “refreshed” or “restored” by next morning


Although you feel relaxed when smoking because of the nicotine effect, cigarettes are stimulating to your organism voiding the relax state you need to fall asleep deeply.


Quitting smoking will have a direct and almost instant impact on the quality of your sleep, so consider it a plus to the other health benefits of getting rid of that addiction besides improved general health, bettering of breathing problems and more energy during the day along many others.

  1. Get Relaxed and Comfortable


Drinking tea and reading on bed


This recommendation might seem obvious but you could be overseeing some details that might be preventing you to get the sound night of rest you are looking for.


So for starters, get a pleasant place to be and sleep first, disorganized places are less than ideal for the time you are too tired to be wondering where the pillow is below that mountain of bed clothing, yes! make your bed.


You can also help the mood and your body by using scents, an aromatherapy diffuser will help you relax after a tiring day, the most common scents used for this are: lavender, chamomile, jasmine and vanilla, just place a few drops of them on your pillow and enjoy.


Unwind with the help of warm relaxing beverages like chamomile tea, milk (the less sugar the better) or cocoa with semi-skimmed milk is also a good idea.


It is also known by the experts that a fresh room temperature is essential for a good night of sleep, since your body is trying to get to a certain set temperature for its rest, and it is usually lower than what it is when you are awake.

Posted in Health & Fitness


You can save your butt (where all that fat accumulates first, I know, not cool) this bunch of calories on your daily routine, here’s a list of ideas:


Whole milk replaced by skim milk.

Ice-cream replaced by frozen yogurt.

Ramen by rice.

Granola by bran flakes.

Bacon by lean ham (*sigh*).

Whole eggs by egg whites.

Donuts by bagels.


And the list goes on and on, you can read a more complete one here.


Just be aware that some of the producers advertise their products as low-fat or diet foods but they won’t tell you the whole truth, sometimes a “low-fat” label on the box could mean it is high in sugar or carbohydrates, this is done to help you cope with texture or flavor difference, I’ve written an article about it here.


Also, the more whole foods you include in your diet the better the results you’ll get, this kind of food takes a lot more energy (calories) from your body to break down into usable nutrients than processed food does, read more.

More Reasons Why Counting Calories is Not a Great Idea


I must say there is nothing wrong with counting calories, however it gets time-consuming and you could end up worrying more about it than really satisfying your hunger which will tend to make you break your mindful diet out of temptation for your cravings.


Besides, who would like to invite you for dinner if you get too picky on the menu at the restaurant? just go for any of “light section” option and get over it.


You’re more likely to stop counting after a short while once you realize that keeping a thorough track of it all is like a part-time job, no offence here to those who like doing it…


I did it for a while.


Didn’t stick.


Stopped doing it.


Lost weight by eating better not counting calories.


Being mindful of the general concept is better and gets you longer lasting results, and if I may dare, permanent results since the change is really done in your mind more than in your food, so you adjust your eating accordingly.


If you have more ideas share them with us on the comments section below.


Get what you want in life


A life balance doesn’t rely solely on your healthy body and mind habits, but also on the spiritual realm… or what you heart is telling you to do or be.


I believe achieving joy, happiness and fulfillment is as important as to get yourself a healthy body to enjoy your life, loved ones and sharing your small and biggest of successes.


Now what can be done to get to that point? What can you do to get what you want in life the most? I have written what I believe are the most relevant tips and some of the expert’s opinions about it for you:

  1. Follow Your Heart


Yes, even that crunch or gut feeling you get from time to time can tip you of your true needs and interests, ever been in a work meeting, sweeping at the workshop or doing anything else and all of a sudden you start thinking of something you’d rather be doing?

Posted in Health & Fitness


It doesn’t mean you should just stand up and storm out of your workplace and throw your career in the trash, but you could be aligning your priorities to make some space and time for what you truly love doing.


Take a deep breath in solitude at home or your local park to give you mind more room to inspiration, deep silent inner thought will be the best of counselors.

  1. Determine What you Want


Ok so you are inspired by the hunches and gut feelings from listening to your heart and now you’ve got an idea of what makes it beat passionately.


You are opening yourself to your inner desires and yet, there are a couple of things I believe you can specifically do to give a body and a name to those ideas:


Ask and answer yourself the big question: What is it that I want the most?

Write what you’re picturing yourself doing or being by the time you have achieved it.

Set a specific time goal, experts recommend to place 5 year-long terms.

Write smaller chewable time-frame tasks to complete the bigger goal.


  1. Keep Sight on The Bigger Picture


It is sometimes hard to remain focused on your personal goals when problems arise, bills show up and no instant or short-term rewards or gratification seem reachable or possible.

However you must remind yourself of the bigger picture, that’s what your written list is for, leave it on easy reach or sight so you can read it again and remind you why you are making this extra effort.


You can indulge yourself with some sort of reward in order to help you relief the stress, like a trip to your favorite resort, buy yourself your most liked coffee and dessert, or allow yourself a couple of days of rest from your daily tasks to regain focus and energy.


Whatever works for you is alright as long as you keep pursuing your ultimate goal.

  1. Keep your Head Clear


Similarly to the tips above, you can find inspiration and pursue a positive thinking state you’ll need for the completion of your daily endeavors.


Remaining clear-headed is a must to get even the smaller tasks done, if you find yourself in negativism you won’t get it any easy to have a reason good enough to keep pushing further.


Meditation and quiet alone time is highly recommended on your routine as much as a daily dose of positive affirmations, remember that you become your thoughts, positive or negative, so focus on the former, read this great article about positive affirmations.

  1. Believe in Yourself


Because if you don’t no one will, even if your family or friends give you their unconditional support, you won’t get anywhere and worst yet, even discourage them of believing in and supporting you and your dreams.


Positivism and negativism is contagious, you’ll get out what you put in as return.

Posted in Health & Fitness



Eat foods high in fiber as they help keep a longer lasting feeling of satisfaction, apples, sweet potatoes and raspberries are a good choice.

Fruits and vegetables are per-gram of food, your best bet for low-fat and low-calorie options.

Consume high protein breakfast (and other meals) instead of only grain-based options, like eggs and vegetables in the morning instead of just bread, protein helps burn fat!.

Use small-sized plates to serve your meals, this tricks your brain into seeing a bigger quantity and reaching a satisfaction feeling sooner.


Generally speaking, try to choose low-count but high in volume calorie foods to feel satisfied with less calories, skip the low quality and highly processed options to keep optimal results without suffering from hunger, read an article about food quality from Harvard here.

  1. Skip Junk High-Calorie and Low Quality Food


This one should be easy to understand but pretty hard to actually take into action.


Some time ago while I was on a natural supplements diet under the watch and careful weekly control from my nutritionist, she gave me permission to one free “behave-badly” meal.


I was allowed one slice of pizza or one burger (but with no cheese) once a week, and that was my treat for having followed my calorie-restricted diet religiously, yay like a puppy!.


I have learned this doesn’t have to be the case, since you just feed your cravings feeling by living large periods of time in hunger then teasing your brain with high-calorie foods.


Besides, eating regularly this kind of junk food can have consequences in your brain.


Studies show a decrease in memory on mammals when your diet is based on high-sugar and high-fat foods, your mood, attention and cognitive function are also affected.


Feed yourself healthier and your cravings will diminish and take care of themselves.


What I’m trying to tell you is that you DO need to cut down the junk food out of your daily intake as a regular food source, choose healthier options and help yourself following some of this tips:


Don’t buy junk food, hence you don’t see it on your counter or cupboard and you will be less tempted to eat it.

If you really must, then keep healthy snacks handy and as mentioned above, pre-portion them.

Avoid sweets and high sugar drinks, eat an apple instead or drink a glass of water then wait 10 minutes, the craving feeling will most likely go away.


You’d be surprised to know that there are a couple of such conceived junk foods that are actually good, like:


pork rinds (high in proteins and low in carbohydrates)

wine (specially red) and

chocolate bars (specially dark)


Now this is not a free pass to a happy drunk and chocolate-bloated belly rage, you can certainly take advantage of this properties but avoid abusing them, this info helps you make better informed decisions.

  1. Replace High-Calorie Foods with Lower-Calorie Options


The idea is to eat what you are used to (after you have left behind the junk food and got a decent serving size per meal, as seen on previous steps), and replace it with lower-calorie options to push your calorie deficit even further, that equals weight loss!

Posted in Health & Fitness


If you have read my previous posts you’d start to notice how your metabolism plays a key roll in your weight control, and it is evident that you can take steps to better it with your own good habits.


Drink water throughout the day and that will help your body burn fat by the increase in your metabolic rate, the effect of a couple glasses of water (around 16 oz) have will last for more or less 40 minutes after you drink them.

  1. Replace Sweetened Drinks


At first you’ll miss the flavor of the calorie-filled and sugar-added drinks, specially when eating spiced foods, however the sole action of replacing them with plain water will save your body the intake of all those calories, even without any other change in your diet (however you should consider it a must).


You’d also be surprised by the amount of sugars contained in some juices (specially for sweet fruit ones), and things get worse for the processed and bottled ones, so get rid of them too please.


You can add lemon juice to your glass of water to add some flavor if you find it hard other way, just avoid adding sugar or you’ll void the effect.

  1. Drink Ice Cold Water


The logic behind this is that your body gets cooler as you drink cold water, surely it goes lower the colder the water is.


In order to raise your temperature, your body needs to burn calories and “heat up” (ever notice how urine is warm? You can trust me, no need to test), in this process calories will be burned and you in exchange lose weight, a little but sweet right?


Sure you wouldn’t base your diet solely on ice cold water, but you can sum all these other tips benefits and the results will come afterwards as a snowball.

Additional Notes


A good balanced diet, reducing the intake of high sugar drinks and processed foods as well as an active exercise routine will all add into the weight loss effect you are looking for, there is a special balance of body fluids that needs to be maintained for the body to work properly, however you can consider this:


Drinking water alone wont inhibit your appetite so skipping a whole meal by drinking water won’t be beneficial on the long run.

You can sip smaller but more frequent amounts of water during the day rather than a large couple of glasses every now and then so you wont feel bloated

Carry a water bottle everywhere and keep in mind you need to keep drinking, there are even some reusable water bottles marked as for the amount you should have drank per the hour of the day.


Additionally, you should be aware that the water itself doesn’t kill fat in any way, its the effect of the replacement of sweetened drinks and snacks with a zero calorie fluid, in this case water, that gives you the desired benefits.


Having a sound night of sleep gets a deep impact on the way you feel throughout the day and your productivity, feeling worn out by noon might be a well indicative you’re not resting enough.


By getting to sleep better at night your energy will be higher, your mood will be boosted and, of course for a little harmless vanity, your under-eye circles will be diminished.


Now you may not know this, but even your daily routine can affect the way you sleep, and by making some changes and adjustments to it you can make the world in difference on how well you rest.


This will improve your general health and well-being and that’s why I’ve put down this 10 best simple tips to sleep better at night that the experts have come up with:

  1. Stick to a Sleeping Schedule


Many experts have this one in common as the first tip, sync your sleep pattern to your biological internal clock to get a regular restful night of sleep and you’ll be refreshed by the morning.


Consistency on your going to sleep and waking hours alike reinforces this process, you’ll find the time necessary for your own body since not all metabolisms are the same, an adult below 65 years old requires somewhere between 7 to 9 hours of sleep.


Now you really shouldn’t allow yourself a nap if that’s going to affect the time you are going to sleep that day (as it generally does), however if you need to compensate for some lack of sleep from the day before you can take a short time to do so, just be careful since napping could worsen your insomnia.

  1. Avoid Heavy Meals Right Before Bedtime


Yes I know it is so hard to stop overeating, and you have naturally felt that somnolence right after a heavy meal, but that’s because your body sends more blood to the digestive system, away from your brain.

Posted in Health & Fitness


So peace of mind is a phrase we use often to refer to a physical and spiritual state of relaxation or ease, to have no big worries if you’d like to describe it in a simplistic point of view, we also know it as “inner peace” but it can get challenging and tricky to get to this point when difficult times knock our doors.


Whatever the name you want to give to it, this peace of mind we are talking about is a desirable state of being, mentally and spiritually if you will, necessary for all men and women alike and after all, who would like to be overwhelmed by preoccupations when life’s got so much to wonder for and enjoy?


Now because we want to be there right away and find ourselves in bliss and joy let’s pass quickly to the tips I have briefly described below:

  1. Stop Over-thinking your Problems


Over-thinking your problems is one of those factors completely in your control, thinking about painful memories or other problems over and over only stresses you unproductively, logically speaking, if there is no solution for the problem then there is no need to worry, and if there IS a solution for your problem then you need no to worry, or something similar to this the saying goes, a win-win situation for us.


Sure that’s easier said than done, but think about it, if there is something you can do to solve the problem then stop torturing yourself and take action immediately.


For example, you are stressed because you lost your job, and the worrying wont let you fall asleep, because man! you’ve got to pay the bills right? Yes however, you’ll need that full night rest for the interviews you are going to attend when you actually go out and look for another job, (insert the jobland joke here) I know it is not always simple and there might be a serious lack of job offers, but it will make you no good to still having to go drive/walk door to door looking for one and having to do it tired and stressed, your chances with a prospective employer will be diminished.

Focus your Attention Elsewhere


You can also turn your worrying into something aside of the problem by focusing productively, if you feel this way focus your attention to things that need to be done not necessarily related to the problem itself, like mowing the lawn, finishing writing that pending book, clean the whole house or make a schedule to complete the so long postponed errands in the short-term.


Sports, surprise! … not really, if you have read the other posts in this website you’ll notice that exercise is often an aid to problems involving stress, running is a great example, just plug your earphones in the park and start jogging, then go for an extra mile or two or three or the amount you need, this will give your mind a short-term goal to accomplish and it will tend to subordinate your worrying second to it.


Meditation is also a good answer, a dwelling and uncontrolled mind can drain your energy to exhaustion and leave you frustrated and tired, through meditation you can clear your mind and refresh it, realizing the moment of now is the true moment of existence, the time to actually do something for yourself and about your problem.

  1. Communicate With Others


It doesn’t need to be all kept for yourself, well yes don’t just tell everyone about it, be selective, reach to your close friends, your family, for advice or even as a relief talk, if the problem needs the help of a professional do not doubt to seek for it.


If this what affects you is about something or someone from your past (or present) and what they did or are doing to you, tell them how you feel, confront that demon, you may not get the answer you’d like, but it can be a relief for your heart.


If it is something you did in your past, like hurting others, then there is more you can do, call or email that person, apologize and tell them how much you are sorry, help repair the damage all you can, yet again, you may not even get an answer, nor it is a guarantee they’ll take it lightly, but remember this is also for you and your soul.


Write thoughts down, yes I know, this is not like communicating with another but to yourself, from your inner self to your conscious self, now there could be a cloud of confusing thoughts surrounding your head like noisy flies, stealing your energy and peace, write those thoughts in a sheet of paper to clearly identify them and take the proper action to each of them, take your time, and carry the list to get it ready whenever those thoughts appear in your head.

  1. Be Honest


Better be honest now than hurting others later down the road, be truthful with your thoughts and feelings, don’t be afraid to tell other people how you really feel when the moment requires it, in love, personal relationships and professional, don’t add that heavy unnecessary luggage to your cart.


Be honest to yourself too, make a thoughtful effort to recognize how you really feel and what you really want, recognize those deeds wrongly made by yourself also, acceptance is a must before contentment and the first step to correct our mistakes, take responsibility of your actions.


Make an effort every day to introspect about your daily actions and meditate about them, try to account them and not make the same errors again.

  1. Be Patient


Discomfort starts as an irritation which can then develop to impatience and often to anger that finally leads to the loss sight in the objective you have in mind.


Patience will help you through the roller coaster of emotions that present throughout the day, refrain from committing a mistake in deed or word by the losing of your temper.


Of course this virtue goes both ways, be patient with yourself too, no meaningful change in your way of thought, spiritual healing or way of reaction will be achieved if you don’t give yourself enough space and time to embrace it and make it yours.


Take it easy, this process of introspection and letting go might need you to take your time, this is all about yourself so there is no need to rush.

  1. Giving and Contributing


Giving back to society, family and your loved ones has tremendous effect on the feeling of self-realization, and it’s not that you can compensate for errors of the past by the good deeds of your present, it’s not the idea, forgive yourself for that and carry on, the idea is that you realize your are part of a whole in your community and family and you can make a significant change on other people’s lives.


You can volunteer on your local animal shelter or better yet, in a food bank, help your elderly neighbor take the groceries back home or take their trash can out, be creative on this one and never expect any kind of retribution in exchange, not even a “thank you”, this is all for yourself.


An act of kindness to anyone on any moment can go a long way down the road, if they offer their help or give something in return tell them to pay it forward to another needing soul.

  1. Ease of expectations


You know what other thing could be stealing your rest at night? The thought that life is not turning exactly the way you want it, if you feel this way you should ask yourself if what you’ve actually achieved so far really isn’t enough for you.


You might just have everything you need covered and yet feel like a failure, remember you don’t need to change your car every year, nor you need a beach front property to be and feel whole, it’s all a matter of perspective.


Focus on smaller achievable goals and a long-term target, but don’t feel discouraged or stressed about it, rethink your current situation and you may realize how fortunate you already are, feel grateful for it and thank yourself for getting there.

  1. Realize Every End is Also a Beginning


Although it is hard to see while going through it, every ending situation and every major change is just the beginning of another chapter or the opening preface for a new book you can write about your life, rest assured that what comes next might result better than your past experiences since you have also grown in experience and wisdom.


Make the effort to get over your past, to make the right choices this time and use wisely this newly presented opportunity, be grateful for the lesson learned and the knowledge acquired before.



Well obviously these are not the only ways you can implement to find your inner peace, but I believe it is a good start, now if I had to quickly summarize this in a concrete way I’d say the most important aspects are: Accept your present situation and yourself as it is, realize how fortunate you already are, work and progress on your mistakes after contemplation and introspection, be contempt on your achievements and don’t over-expect.


This works for me and I hope it does for you, you can add to the repertory mood enhancing things like: listening to good relaxing music (I’m now listening to traditional relaxing Chinese flute myself) or go for a contemplative walk on a beautiful park, even taking a nap can do wonders when the time is right.

Disconnect from your job when you’re trying to spend quality time with your family, friends and loved ones, just as you should leave your personal problems home and not take them to work, you could show your beloved ones you care about them by not staring at your phone screen and calling unnecessarily trying to control every aspect at the office right there from the picnic mat, I know you might be an important part of the enterprise you participate in, just try not to be a martyr by believing things wont get done without you, this is for your own good alright? So set your priorities straight and give everything its proper place and time.


Tell the people at your office not to call you unless it is of extreme importance, delegate what you can and don’t take home any pending work when possible, let alone to the Sunday park walk, there’s even an incoming call option on smartphones sort of “do not disturb” where only a second or third call will actually trigger an audible ringtone, try that option.

  1. Schedule your meetings and fun time


Schedule not only your meetings and clients calls, but also a date with your significant other or your family and friends, call them, save a date for them and write it on your weekly agenda (yes now!), give it the importance you give to all other important pending tasks and meetings, schedule at least three days a week for quick exercise sessions, you’ll be more likely to try and arrange your daily activities and follow your schedule to get there on time and not cancel what you have compromised yourself to do.


Don’t be afraid to write those activities in your calendar, some people feel silly writing things like “romantic dinner with wife” or “evening park walk with the kids” in their agendas, you are not silly, well to be honest you might be silly thinking you are silly by doing this (and I’m not trying to confuse you), writing things down works on a subconscious level making them feel more important as they are being materialized and perceived by more than one of your senses, besides, if you don’t do it you’re more prone to forget it or “reschedule” for later, a later we both know won’t happen.

  1. Stop doing unimportant time-consuming activities


Not that watching TV is totally wrong, after all it can serve as a window to the world if you watch the right programs, there are also learning channels for children and adults alike.


Now talking about this aspects in a professional and personal way, how are you going to get things done and arrive to your appointments on time if you get distracted and deviated easily from your schedule? End procrastination and do it now! not tomorrow or later.


Social networking is an incredible tool to get in contact with clients and family or friends, and I support its responsible use, however its engagement can get out of control and become an addiction pretty quickly so try not to abuse it, it’s an all too common employer’s complaint that people get lost in their screens for hours at a time under the clock, you don’t want to stay extra after hours to get even on the delayed pending tasks because of this reason if you can avoid it, so put your phone down while trying to focus.


Not long ago I remember reading an article where the author suggest the reader to get help with the errands of the house if that’s frees you the time to do the things you want, will get back to you with the link when I find it but I agree, hire a nanny or a housekeeper if that does the trick, not that the cleaning of the house or the raising of our kids is unimportant and should be always delegated, I’m just saying that you should also give yourself time for the things you enjoy, if that time is normally scarce then get some additional help and use that time wisely.

  1. Set your priorities clearly


So it all comes down to this, what are the most important things in life for you? Why bother making all this trouble to free some time and space for it? If your answer is your family, loved ones and your own well being then that’s probably your number one priority, so if that’s the case then why not give it its proper attention?


Start from there then, you are doing all this hard work for them, for you, give them and yourself their place, give them the most precious resource: time, that of what we can’t get any extra out of our life, then do it for yourself, enjoy the fruits of your efforts in health and alive, don’t rush all your life to get the latest, best and most of every superficial aspect just to end the marathon without an applause and realizing you didn’t enjoy the run, so give yourself time for exercise, leisure and sharing love.

  1. Find space for vacations, relaxation and leisure


Yes this is an important aspect for a balanced happy life, not all of your time should be used for responsibilities at work or home, you also need time to relax, and do the things you enjoy, may be a hobby like train modeling or something that could become a business like woodworking or a sport or both, even if you’re a pretty busy person all year round try to schedule some days off for a vacation trip, away of the daily routine and to visit new exciting places and take the family there.


Relaxation doesn’t need to take a lot of time either, some hard working persons believe that if you can’t take the evening to yourself then it’s not worth starting an activity at all so they keep working all day long, and although you feel alike that doesn’t have to be the case, you can take a 30 minutes nap, which can make wonders with your morale by the way, a quick 15 minutes breathing and meditation session to get your focus aligned or something as simple as going for a quick visit to your local coffee for a take away cup, go walking there and that’ll be a good small exercise session too.


I might add a question about this, what will you be doing once you’re retired? Imagine yourself WITHOUT the every day adrenaline rush of your daily routine, subtract 8, 9, 10! hours of work from your job of your day and what is left? Could you live with that? think about doing those things you like and getting in touch with your family, you’re most likely going to do a lot more of that (or wanting to do a lot more of that) after your retirement, on the other hand, if you found yourself with an “I don’t know” answer then it might be time to rethink your priorities.

  1. Don’t try to be perfect at everything


Well you do know perfection doesn’t exist, yet you stay longer at the office, the shop or the store trying to sort things out in a “better” way, because you know you can do it better and bigger right? Don’t allow yourself to deepen in this way of thought for long, sure your job needs to be well done, but try not to fall in this trap: You’re about to leave the office and then you open that slider presentation one last time, just to realize you could change the background color for a better looking one on the title, then after you do it end up re-redacting all that content on the report to make it sound a little more professional and the list goes on and on, by the time you realize, you are so late at the office, your spouse has already stacked the dinner in the freezer and the kids are on their beds.


If you are like this, then we might be suffering from the same delusion, perfection doesn’t exist and we need not to pretend it does, we just keep repeating tasks believing it will better on every iteration, and it might be a little but what could be the cost? Do your best, make it better every day, just don’t believe you “still” have some time to make things a little more when you should be back home with your spouse or kids or simply doing things for your own good too.



Relaxing and finding time for ourselves is just as an important aspect of our lives as it is to ensure the means we have to make a living, probably hard and demanding in the beginning until we can set a working schedule for both aspects but like you have read, these steps are not really that hard to follow by themselves, the trick I think, lies in the REALIZATION that all these require our attention as much as our clients, jobs and errands, I believe that by adopting one or two of this recommendations we can aim to an increased well being and a more fulfilling lifestyle.

Posted in Diet Foods, Health & Fitness


Mind that you are unique and have a lot to offer to your community and family that no one else could, whatever you do, find your purpose and exploit your unique strengths.

  1. Take Action


There is no worse attempt than the one that is not made, and similarly, all of your determination, positivism and purposes won’t make you any good if you can’t start to act in alignment with them.


You’ve set a goal, an action plan and a mindset to get things done, what is left for you is to go out and make it happen, every small step towards your goals is important.


Every achievement will lift your spirit to keep working, even if there are some drawbacks or detours of your main plan you must keep going, adjust, change or correct your path where needed.


You should know that no plan is perfect, if you’re thinking of no starting until you get a flawless plan, chances are you won’t start at all, successful people know they’ll have to make some changes along the way.

  1. Never Give Up


It must be said, not enough planning, executing and re-routing of your course will give you any success if you at some point give up.


Act by the saying “winners never quit and quitters never win”, things will most likely get tough… or boring, or exhausting or a limitless set of any other tangible or psychological obstacles that will be all yours to overcome.


Show respect for what you love, for yourself, commit and work towards the end, never let the opinion of others erode your determination.

Additional Notes


You should never underestimate the power of your own will and so you should also take full responsibility for the life you live now, the goals you achieve, the defeats you accept and of course the successes you get.


Praise yourself and be grateful for every step reached along the way, open yourself for new experiences and embrace them, it is possible that greater achievements will come from places you wouldn’t suspect to be on the first place if you were closed to new experiences.


What have you done towards your success? Where have you given up?


Lose Weight with Water


I was reading a post about losing weight and one of the member’s comments was something like “I just replaced all my drinks with water and I’m now 10 pounds down”.


It was a curious experience since I once really thought I was the only one who would have ever lost weight that way, yes! it works for me.


But how can something so simple like plain water which doesn’t have any added supplements, vitamins or any sort of “magical” weight reduction products dissolved in it help you reduce your body fat?


Well there are several answers to that question, and I’d like to point them down:

  1. Feel Full with a Glass Before Meals


Well yes, it does occupy space in your stomach, so it is a good idea to drink it before your meals and during the day, that alone will save you a lot of calories from snacks or overeating.


I like to eat my meals into a 75% percent of fullness and then drink a glass of water, experts recommend to do it before so you’ll have more self control.


By doing this, the space used by water will help you with the satiety feeling and wont add any calorie, try it, you’d be surprised.

  1. Regular Intake Boosts Your Metabolism

Posted in Health & Fitness


It is really important to get a comfortable temperature, just not too hot nor too cold in your dorm room so your body can reach that sleeping point.

  1. Create a Routine


By creating a routine you are helping your body “understand” that bed time is approaching, stay away from activities that are exciting, stressing or cause any kind of anxiety close to your bed time.


Even better, try relaxing activities like reading a light read book (physical, not e-books since screen light interferes with the process), listen to soothing music or even taking a warm bath will kick-start this relaxation process before it is time to sleep, do this “cool-down” activities somewhere around 60 minutes prior going to bed.


Try to get a separate space for working or studying away from the bed (get a desk), this will avoid the conditioning of your mind into believing that the bed is a stressful place to be in, use it to sleep and get your body feel it is what it’s meant for.

  1. Diminish Lighting Exposure


Well no surprise that lighting in your dorm room can make or break your sleeping process, and to make things simpler, the darker the room the better, you can read your book in dim light for example.


Get those blackout curtains that precisely block all light possible from the outside…


Just came to my mind the memory when I was visiting a city nearby and the hotel room had those kind of curtains, I overslept for 3 hours thinking it was earlier, not realizing how well the light was blocked out, restful yes, but don’t forget to set your alarm clock.


Simply closing your eyes doesn’t get the trick done since light can go through your eyelids, turn off every equipment producing light (like those alarm clocks with giant led displays, I mean, what’s the purpose of the ultra-bright display? not letting you fall asleep?), TV “off” lights, etc.


Another hard to follow but utter important tip for those technology addicts like myself: Stop using the TV, laptop, mobile phone, etc. at least one hour before bed, that kind of light can and will disrupt the melatonin production process in the pineal gland provoking some level of sleeplessness.

  1. Exercise Daily (Not Right Before Bed)


A daily dose of exercise during the day will make wonders for your health on many aspects even when the time to go to bed comes.


As little as a 30 minutes workout will suffice, you don’t even need to do it all 30 minutes straight and you can fraction it on two 15 minutes or three 10 minutes sessions throughout the day.


This period of exercise (aerobic recommended) will lift your body temperature and the effect will last for several hours (somewhere between 4 or 5 hours) later to be decreased to lower than if you had not exercised in the first place.


The lowering of you body temperature is a key element to get a good night of sleep.


Now you should not exercise too near to your bedtime since it will stimulate and energize your body and you’ll get trouble to get the relaxed state required to sleep even if you are tired by the effort, you can do it early afternoon if it gets complicated to do so in the mornings.

  1. Use White Noise


White noise use although might seem like counter intuitive, works because it tricks the brain into not paying attention to the external noises that might be disrupting your hours of sleep, real noises like the sirens, dog barking or even neighbors.


This sort of therapy is widely used to help induce sleep and you can purchase a white noise generator specifically designed for this purpose, the static on the radio in-between stations is also a good source of white noise experts say although I find it difficult to relax to it.


If you are like me and prefer relaxing nature sounds or music (colloquially considered also white noise) you can tune a sleep relaxation station on the internet radio, sounds like ocean waves or rain sounds also serve the same purpose, the main idea is to get a sound source which doesn’t have steep changes in rhythm or beat sounds.

  1. Reduce Stress Along the Day


According to the American Psychosomatic Society, stress related issues affect the quality of your sleep derived from the heart rate changes it provokes, it was also observed in studies an increase in mortality rates due to this same stress and poor sleep factors.


You can tap on this problem by trying to figure out what it is that provokes it, and by addressing those problems accordingly, write a diary and note the factors which could be involved, like work stress or a medical condition.


Yet again, a healthy diet and exercise daily program could help you tremendously with this issues, so from now on you should focus on releasing that stress before bedtime or even better avoiding an excess of it altogether.

  1. Pay Attention to your Mattress and Pillow


Floating Mattress and Woman


Sure this is by no means the least important of all the above mentioned aspects, the physical part of the “going to bed” task is of major relevance and that’s why I have included it here.


Now I won’t be able to suggest you any specific kind of mattress since that’s a very personal choice, and what you consider the “right” kind might not be suitable for others, however if you have slept on a hotel, a friend’s house or with your relatives you might really get an idea by now.


What I do recommend you to do is to pay attention to this factor, if you notice it needs to be changed then go shop for one.


Remember that not necessarily a high price tag for a “high-tech” mattress equals a good rest, what is it better to get? a soft, medium or firm one? Well again, some people rest better on a firm kind and others on a softer one.


I personally wake up with neck pain when sleeping in a soft mattress so I have chosen the firmer ones when I have bought them, it has been the world in difference for a night of good rest.


It can also depend on your physical condition, remember to visit your medic who can help you chose better according to your condition, the main idea here is that you get conscious that this is an important factor to consider, if your’s have lost its shape or function due to its years in service you should really consider buying another.


Personal preference applies similarly to pillows, nevertheless in this case you can consider how you usually sleep, if you lie on your back you need a somewhat thin pillow, but if you sleep on your side, a firmer one would be better (you can add another thin one if you switch from one to another) and if you sleep on your stomach then an almost flat one would be best.



These are the most relevant recommendations I found and the ones I follow myself, so as a summary, avoid stress along the day through relaxing and exercising, avoid consuming stimulants or depressants like coffee, alcohol or cigarettes before night time and go to sleep in an inviting but pretty dark place, make it your sleep sanctuary.


You can also help yourself by being creative with the help of aromatherapy or audio-therapy, but don’t forget these are only general help recommendations so go to visit your doctor if this issue has prevailed for more than a few days of bad nights of sleep, your health is first and the reasons behind your insomnia might be caused by more serious factors.


Thanks for reading this far, which factors would you add? Give feedback on the comments section below and don’t forget to follow and share.

Posted in Health & Fitness


So the hard truth now is that you are getting fat.


Yes! no sugar-coating that part (pun intended).


Curiously enough you are even aware of the amount of calories each of the flakes in your cereal bowl has as you have grown paranoid of gaining more weight, yet by the end of the week you’re out of energy, with a headache, hungry and … yes, heavier by one more pound… Darn!


Am I a wizard?


Ok I’m not but I used to be that way too, you can count every calorie you are eating regardless of the kind or quality of the food and lose some weight by restricting your body of its calorie intake, however that doesn’t mean you are well nourished or that you won’t gain it back as a quick bounce later on.


But how on earth do you lose that excess weight then?

Lose Weight by Cutting the Crap Out of your Diet


Sure you need to get rid of the crap in your diet first, and you reduce weight from your body by eating less than your body needs (what you where trying to achieve by counting calories).


Now this is not just as straight forward, don’t consider the calorie intake above the satisfaction of your hunger since you could be hungry early and all the time until your next meal.


To help you out on how to lose weight without counting calories, I’ve written this steps the experts consider the best approach:


Reduce the portions of your servings (I’m talking about your meals here, not the huge sugar-coated donuts snacks. Junk food is junk food, don’t eat that).

Eat high nutritional value foods regularly in your meals (no use reducing your portions if you still eat poor quality food).

Skip all junk, high-calorie and low-nutritional value food from your diet right away (sweets, fast food, sodas, I can’t stress this enough).

Replace your current high-calorie foods for lower-calorie options (for example: I’m a morning coffee person and I’ve substituted normal sugar with Stevia, and regular cream with a low-fat option, you can opt for skim milk too).


Those are general guidelines, and you will need to start addressing them one by one if you truly want to get rid of the excess weight in your body and definitely not gain it back again.


Now how are you supposed to do that? Let me elaborate.

  1. Reducing your Meals Portion Sizes


There are some tricks you can implement to reduce the portion sizes you serve on your plate and help you cut the calorie intake on each meal, remember this is just one aspect of the entire weight-loss frame we were talking above.


Posted in Health & Fitness


So the hard truth now is that you are getting fat.


Yes! no sugar-coating that part (pun intended).


Curiously enough you are even aware of the amount of calories each of the flakes in your cereal bowl has as you have grown paranoid of gaining more weight, yet by the end of the week you’re out of energy, with a headache, hungry and … yes, heavier by one more pound… Darn!


Am I a wizard?


Ok I’m not but I used to be that way too, you can count every calorie you are eating regardless of the kind or quality of the food and lose some weight by restricting your body of its calorie intake, however that doesn’t mean you are well nourished or that you won’t gain it back as a quick bounce later on.


But how on earth do you lose that excess weight then?

Lose Weight by Cutting the Crap Out of your Diet


Sure you need to get rid of the crap in your diet first, and you reduce weight from your body by eating less than your body needs (what you where trying to achieve by counting calories).


Now this is not just as straight forward, don’t consider the calorie intake above the satisfaction of your hunger since you could be hungry early and all the time until your next meal.


To help you out on how to lose weight without counting calories, I’ve written this steps the experts consider the best approach:


Reduce the portions of your servings (I’m talking about your meals here, not the huge sugar-coated donuts snacks. Junk food is junk food, don’t eat that).

Eat high nutritional value foods regularly in your meals (no use reducing your portions if you still eat poor quality food).

Skip all junk, high-calorie and low-nutritional value food from your diet right away (sweets, fast food, sodas, I can’t stress this enough).

Replace your current high-calorie foods for lower-calorie options (for example: I’m a morning coffee person and I’ve substituted normal sugar with Stevia, and regular cream with a low-fat option, you can opt for skim milk too).


Those are general guidelines, and you will need to start addressing them one by one if you truly want to get rid of the excess weight in your body and definitely not gain it back again.


Now how are you supposed to do that? Let me elaborate.

  1. Reducing your Meals Portion Sizes


There are some tricks you can implement to reduce the portion sizes you serve on your plate and help you cut the calorie intake on each meal, remember this is just one aspect of the entire weight-loss frame we were talking above.


Posted in Bed and Survive, Health & Fitness