Healthy every day

I found myself so often in situations where I was not at all happy with where I was – either from a personal or professional point of view. I also noticed that I was beating myself up for mistakes that I couldn’t even prevent, or for losing my temper in a high-stake situation. In the busyness of our daily routines, we often neglect to take a moment to connect with the most important person in our lives: ourselves. Self-coaching is a valuable tool that not only helps us handle life’s challenges but also nurtures a deep and meaningful relationship with ourselves. Here’s how you can begin this transformative journey. What is Self-Coaching? Self-coaching involves guiding yourself through life’s ups and downs by accessing your inner wisdom and strength. It’s about becoming your own mentor, setting goals, and holding yourself accountable. Think of it as having a personal coach who knows you better than anyone else – because it’s you! The Benefits of Self-Coaching Self-Awareness : S...

I am probably not the only one who is looking at the account balance and thinking: where did my money go again? And then I start to stress about what did I spend my money on, trying to figure out if it was the school tuition that ate everything, or maybe another unplanned expense, or someone else maybe tried to do something with my card?... And then starts the big stress and the imbalance in mental peace... and yet...  In today’s fast-paced world, maintaining financial health is crucial for overall well-being. Financial stress can take a toll on your mental health, even if you mastered all the other aspects of well-being. I have a good news for you: with a few basic principles, you can ensure a stable and healthy financial life. Here are some key steps to achieve financial mental health that I've found useful for myself as well: 1. Create a Budget and Stick to It Budgeting is the cornerstone of financial health. It helps you track your income and expenses, ensuring you live wit...

  Eat Well: Want Some Proteins? When I was in my early 30s, I found myself constantly battling hunger pangs and struggling to maintain a healthy weight. Despite eating what I thought was a balanced diet, I often felt unsatisfied and reached for unhealthy snacks. It wasn’t until I discovered the power of protein that everything changed. The Importance of Protein Protein is a crucial macronutrient that plays a vital role in our bodies. It helps build and repair tissues, makes enzymes and hormones, and is a building block of bones, muscles, cartilage, skin, and blood. But beyond these essential functions, protein has a unique ability to keep us feeling full and satisfied, which can be a game-changer for weight management. How Protein Helps with Satiety One of the reasons protein is so effective at promoting satiety is that it takes longer to digest compared to carbohydrates and fats. This means it stays in your stomach longer, helping you feel full for a more extended period...

 I sometimes have trouble falling asleep - it's normal, and it's probably happening to most of us occasionally. What is a simple way to avoid having such troubles with sleep? The science has the answer: short bursts of movement during the day help you get a better quality of sleep and also to fall asleep faster. Think about integrating walking meetings at work, or short stretching breaks, or taking the stairs instead of the elevator, park your car further from the office entrance, do a few squats or whatever other small movement you can integrate in your day-to-day life. Why is that: this increases your level of endorphines, and helps you have better more relaxing thoughts during the day, reducing the mental stress as well.

I always value a good quality sleep of 7 hours or so. And yet there are days (or evenings/nights) when I can’t really go to bed at the set hour. And the next day I am completely messed up. There are many ways in which one can get a flow of energy, from movement to napping to hydration/caffeine, but for today I want to recommend you a different type of exercise: the non-sleep deep rest routine with Dr. Andrew Huberman. So for the next 10 minutes or so, if you feel low energy, tired, lack of interest and so on, try the below routine: #NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman (youtube.com) What happens in this short routine? In this 10-minute meditation, Stanford neuroscientist  @Andrew Huberman of HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote Neuroplasticity – the ability of your brain to ch...

I am always in constant search for easy things we can implement to make our life better. To me, changing the way I breathe on short breaks during the day has brought tremendous benefits to my mood, calmness and resilience. Here are a few techniques you should try, how to do them, and the kinds of benefits each might bring to you. Alternate-Nostril Breathing (Nadi Shodhana): This is a yogic breathing technique that involves inhaling and exhaling through one nostril at a time, while blocking the other with your finger. How to do it: Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale through your left nostril. Then, use your right ring finger to close your left nostril and exhale through your right nostril. Repeat this cycle, alternating the nostril you inhale and exhale through, for about five minutes. Benefits: Balances Energy: This technique aims to balance the flow of energy (prana) in your body by alternating between the ...

  Building a gym habit can be a daunting task, but it’s an essential part of living a healthy and long life. Here are some life hacks to help you get started on your fitness journey. 1. Set a Time The first step to building a gym habit is to  set a time . Decide whether you’re a morning person or an afternoon person and schedule your gym sessions accordingly. Consistency is key, so make sure to stick to your schedule every day. 2. Start Small Don’t overwhelm yourself with long, intense workouts at the beginning.  Start small  with shorter, manageable workouts and gradually increase the intensity as your body gets used to the routine. 3. Enjoy the Process Find workouts that you enjoy doing. This will make your gym sessions something to look forward to rather than a chore. Remember, the goal is to  enjoy the process . 4. Control Your Diet A balanced diet is crucial for any fitness routine. Make sure you’re eating healthy and getting the nutrients y...

I was listening today to the "School of Greatness" podcast by Lewis Howes and was really impressed by the simplicity of his suggestions to overcome procrastination. Lewis has identified  six game-changing habits  that can help you overcome procrastination and make 2024 your most remarkable year yet : The 1% rule : Break free from perfectionism by focusing on making small improvements every day. The art of asking for help : Don’t hesitate to ask for help when you need it. The power of saying “No” : Learn to say “no” to things that don’t align with your goals. Writing down your goals : Write down your goals and keep them in a visible place to remind yourself of what you’re working towards. The role of nutrition and hydration : Take care of your body by eating healthy and staying hydrated. Checking in on your “why” : Remind yourself of why you’re doing what you’re doing to stay motivated. Consistency and gradual impr...

Compassion is healthier for you and kinder to others than empathy: When you see others in pain, instead of causing you to get overloaded and retreat, compassion motivates you to reach out and help. If you want to learn more about Empathy, watch this one:  Brené Brown on Empathy (youtube.com)  

In the pursuit of a healthier lifestyle, the phrase "eat well" has become a staple in countless health guides and nutrition advice. However, it is essential to understand that eating well does not mean restrictive diets or eliminating entire food groups. Instead, it emphasizes the importance of having a balanced diet that includes a little bit of everything. The Art of Balance: A balanced diet is the key to nourishing our bodies with all the essential nutrients they need to function optimally. A well-rounded meal plan should include a variety of food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Each of these components plays a unique role in supporting our overall health. 1. The Role of Fruits and Vegetables: Fruits and vegetables are rich sources of vitamins, minerals, and antioxidants, which help in boosting the immune system, improving digestion, and reducing the risk of chronic diseases. Including a colorful array of these in our...

Sleep, the universal elixir that rejuvenates our minds and bodies, is often elusive for many of us. I have personally battled with sleepless nights, tossing and turning in bed, desperately seeking the sweet solace of slumber. However, through my own journey, I have discovered the power of calming routines that can pave the way to a restful and blissful sleep. Here are a few practices that have helped me find tranquility in the realm of dreams. Yoga for Sleep: Yoga, with its gentle movements and focus on deep breathing, has been a game-changer in my quest for better sleep. Incorporating a few yoga poses into my evening routine has helped me relax both my mind and body, preparing them for a restful night ahead. The practice of yoga encourages mindfulness, promotes deep relaxation, and reduces stress levels, all of which contribute to a peaceful slumber. Some recommended yoga poses for sleep include Balasana (Child's Pose), Viparita Karani (Legs-Up-The-Wall Pose), and Sava...

Many of us struggle to fall asleep or experience disrupted sleep patterns. Fortunately, there are certain habits and activities we can avoid before bedtime to improve the quality of our sleep. Here are some key things to avoid in order to promote better sleep hygiene. Excessive Screen Time: In today's digital age, it's common for people to spend a significant amount of time in front of screens, be it smartphones, tablets, or computers. However, excessive screen time, especially close to bedtime, can disrupt our sleep patterns. The blue light emitted by electronic devices suppresses the production of melatonin, a hormone that regulates sleep. To ensure a restful night's sleep, it's recommended to limit screen time at least one hour before bed. Instead, opt for relaxing activities like reading a book or practicing meditation. Ruminating in Bed: We all have worries and stresses in our lives, but bringing them to bed ...

As seen in a previous post, sleep is essential for our overall well-being and plays a vital role in maintaining our physical and mental health. However, many of us struggle to achieve a good night's sleep due to stress, anxiety, or poor sleep habits. Fortunately, by establishing a calming bedtime routine, we can effectively prepare our minds and bodies for a deep, restorative sleep. Here is a bit of the science behind sleep and a few scientifically-backed ideas for creating a bedtime routine that promotes relaxation and improves the quality of your sleep. I’ve tested them myself, and will highlight what worked best for me: Understand Your Circadian Rhythm: Our bodies are regulated by an internal clock known as the circadian rhythm. This natural cycle determines when we feel awake and alert, and when we feel tired. To align your bedtime routine with your circadian rhythm, establish a consistent sleep schedule by going to bed and waking up at the same ti...

Sleep is an essential aspect of our lives, contributing to our overall health and well-being. We spend approximately one-third of our lives asleep, and it plays a crucial role in maintaining optimal physical, mental, and emotional functioning. While the quantity of sleep is often emphasized, scientific research highlights that the quality of sleep during those hours is equally, if not more, important. The recommended duration of sleep varies depending on age, with adults typically requiring 7-9 hours of sleep per night for optimal functioning (American Academy of Sleep Medicine). Adequate sleep duration has been linked to numerous health benefits, including improved cognitive performance, memory consolidation, immune function, and mood regulation. Sustained sleep deprivation, on the other hand, can lead to a range of negative outcomes, such as increased risk of obesity, cardiovascular diseases, diabetes, and mental health disorders. Scientific evidence suggests that an insufficient ...

Creating a healthy menu may seem like a complex task, but it ultimately depends on various factors such as individual health restrictions, personal preferences, and the availability and affordability of ingredients. While there isn't a one-size-fits-all answer, there are several small changes you can make to improve your diet. One helpful suggestion is to consult with a nutritionist who can create a tailored menu based on your specific needs. They can take into account your health restrictions and preferences to design a plan that suits you best. Working with a professional can provide valuable guidance and ensure you're making informed choices. In the meantime, here are some general tips for enhancing your diet: Swap soft drinks for water or herbal tea: By eliminating sugary beverages, you can reduce your calorie intake and increase hydration. Opting for water or herbal tea is a healthier choice. Include fresh produce in every meal: Adding fruits and ve...

I firmly believe that maintaining a healthy diet is a crucial aspect of achieving and maintaining good physical health. Adequate sleep, hydration, regular exercise, and consuming nutritious food all contribute to overall well-being. However, I currently face a challenge when it comes to effectively planning my meals. While I am aware of what constitutes a healthy diet and what foods I should avoid, I often find myself giving in to cravings and consuming foods that may not be beneficial in the long run. Finding a solution to this predicament is not easy. Presently, I am focused on reducing portion sizes. By not filling my plate completely or opting for smaller plates, I can trick my brain into perceiving that I am consuming more food. Additionally, I am striving to decrease the intake of unhealthy calories by reducing my consumption of carbohydrates, particularly processed sugars and fats. Concurrently, I aim to increase my consumption of fresh produce, including fruits, vegetables,...

 High Performance requires a Healthy Person This is obvious, and yet not so many of us take it into account. And what does a " Healthy Person" mean anyway? And what is "High Performance" ? In today's fast-paced world, where success is often measured by achievements and productivity , it's easy to overlook the importance of maintaining good health and well-being. We often associate high performance with long hours of work, relentless dedication, and pushing our limits. However, what we fail to recognize is that true high performance requires a healthy person at its core. In this blog post, we will explore the crucial link between well-being and success and discuss why prioritizing self-care is essential for reaching peak performance. There are four pillars that contribute to a high performing healthy individual – physical, mental, work-life balance, and social life. They are key, and should be accompanied by a growth mindset , where one is constantly looki...