Boost Your Metabolism

According to Wikipedia, Metabolism is the set of life-sustaining quemical reactions. The three main purposes of metabolism are: the conversion of food to energy to run cellular processes; the conversion of food/fuel to building blocks for proteins, lipids, nucleic acids, and some carbohydrates; and the elimination of nitrogenous wastes. These enzyme-catalyzed reactions allow organisms to grow and reproduce, maintain their structures, and respond to their environments.

It occurs within each one of the 50-100 trillion cells of our body and it looks something like this:

Yes, it is complicated but we can just say that what metabolism does is:

TURN FOOD INTO ENERGY & NEW CELLS

The intensity of your metabolism depends on many factors.

The faster (more intense) it is, the more calories you burn.

The Basal Metabolic Rate (BMR) is the amount of calories you burn in a day at rest. And there are many ways to accelerate it.

Burning calories faster, will help you successfully control and maintain your weight in the long term and, it will ultimately have a positive influence on your overall health.

So, here are some ways you can boost your metabolism:

EAT BREAKFAST EVERY DAY

By skipping breakfast, you send a signal of hunger to your body, and your body responds by spending less energy (burning less calories) to protect itself from “starvation”.

And how does it protect itself? By segregating hormones that hinder metabolism and prevent the loss of energy carriers (fat and sugar), which leads to an increase in body fat deposits.

EAT SEVERAL TIMES A DAY

Having five or six small meals a day will help you prevent hunger, they will lower blood sugar levels and they will boost your metabolism.

If you only eat two or three larger meals a day, this will decelerate your metabolism, it will increase the pressure in the digestive system and result in only partial assimilation of food.

EXERCISE DAILY

All kinds of exercise are good (swimming, walking, jogging, cycling, fitness) if you do it for enough time (30 to 60 minutes a day) and with enough intensity.

You can easily boost your metabolism with exercise because muscles burn 6 times more calories than fat when they are at rest … and up to 300 times more during exercise.

DRINK ENOUGH WATER

Remember the entire metabolic process is carried out in a liquid medium. So, taking at least 10-12 glasses of water a day will help your digestion, it will improve cleansing the body of waste and it will accelerate your metabolism.

Avoid carbonated sugary drinks, as they damage your teeth and bones and promote weight gain.

EAT HEALTHY FOOD

Eat unprocessed natural foods: vegetables, fruits, nuts, whole grains, eggs, fish, lean meats…

Select foods with lower glycemic index and higher nutritional value.

Avoid industrialized foods and artificial flavors & colors.

HAVE A LIGHT DINNER

Have dinner two hours before going to bed so that the food will leave your stomach and go to your small intestine. Otherwise, instead of getting digested, it will decompose during the night.

Avoid all simple carbohydrates (sugars) after 5 PM.

How To Add More Fiber To Your Diet

In Tips For A Healthy Digestion we talked about the importance of fiber in your diet and how it not only improves your digestive functions but also improves your inmune system, your skin, your energy and positively affects your weight loss.

But… what kinds of fiber are there… and, more importantly, where can you get them?

There are two kinds of fiber: soluble fiber and insoluble fiber.

SOLUBLE FIBER

This type of fiber is made up of components that absorbe a lot of water, and can be found in legumes, in cereals and in some fruits.

  • It accelerates the intestinal transit.
  • It increases the volume and decrease the consistency of the feces.
  • It slows the emptying of the stomach and increases its distention thus prolonging the feeling of fullness.
  • It helps regulate blood glucose and cholesterol levels because it decreases the absorption of fats and sugars.

INSOLUBLE FIBER

It is composed of substances that retain little water and swell little. This type of fiber predominates in food like wheat bran, whole grains, some fruits & vegetables and in general in all nuts and seeds.

  • It cleans the intestinal walls like a natural brush.
  • It facilitates intestinal transit.
  • It prevents constipation.
  • It contributes to decrease the concentration and contact time of potentially carcinogenic substances with the colonic mucosa.

HOW TO INCREASE FIBER INTAKE

  • Eat whole fruits with skin more often than fruit juices.
  • Use whole fruit as a dessert.
  • Eat a variety of whole vegetables – cooked and raw – and eat them freely.
  • Use 100% whole grain breads, waffles, cereals, rolls, English muffins and crackers instead of those made with refined white flour.
  • Use corn tortillas rather than flour.
  • Use brown rice, wild rice, millet, barley, and cracked wheat as alternatives to white rice.
  • Add beans to main dish soups, stews, chili or salads.
  • If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that fiber supplements don’t replace the healthy fruits, vegetables and whole grains that you should be consuming.

4 Tips For A Healthy Digestion

In your daily life, your body can be exposed to all kinds of toxins.

Maintaining an optimal digestive health can help your body neutralize and eliminate toxins from your system.

By enhancing the ability of your body to absorb nutrients and eliminate toxins in a healthy way, you can favor processes such as weight control and general health improvement.

Most people (especially women) have experienced one or many digestive problems at some point of their lives. For others it´s a permanent challenge.

Most modern diets lack sufficient nutrients (such as fiber) to obtain good digestive health.

Fiber is essential for weight control and intestinal health, but most people barely consume half of the recommended daily fiber intake. You should have at least 25 to 30 gr of fiber a day.

Here are some tips you can follow to have a healthy digestion:

1. DON´T GO TO BED ON A FULL STOMACH

Sleeping on an empty stomach is part of the natural process of detoxification and cleansing of the bowel.

On the contrary, taking a very heavy dinner turns the night into an autointoxicating nightmare since the food decomposes instead of being properly digested.

2. AVOID SWEETS AND FRIED OR GREASY FOOD

Fried foods, greasy foods and sweets reduce the functions of the intestines.

These foods, mixed with the natural mucus of the intestines, rot and become pockets of intoxication that accumulate in every corner.

3. DRINK A LOT OF WATER

All metabolic processes are performed in a liquid medium.

Water removes waste from the body and regulates the process of digestion.

The lack of water hinders the natural process of self-cleaning and causes a permanent autointoxication of the cells, tissues and organs of your body.

Take a minimum of 8-10 glasses of pure water a day and forget about sugary and / or carbonated soft drinks.

4. INCREASE YOUR FIBER INTAKE

Fiber is the structural part of PLANTS, so it exists in fruits, vegetables, legumes and whole grains (there is no fiber in red meat, fish or poultry).

The different kinds of fiber produce different benefits in the body, so we must eat fiber from different sources to obtain all possible benefits.

Most people are aware that fiber promotes the proper functioning of the intestinal tract. But this is not the only benefit it has.

Fiber not only helps prevent constipation, but it also reduces the risk of developing other diseases: hemorrhoids, diverticulosis, hypercholesterolemia, colon cancer, diabetes, obesity…

And, since fiber is food for your benefic intestinal bacteria, it has a big effect in your inmune system.

A diet with high fiber content is an excellent method if you want to control your weight.

Fruits, vegetables and whole grains contain fewer calories per serving than foods with a lot of fat and sugar.

Also, fiber keeps the food longer in the stomach and absorbs water, so it gives a greater feeling of fullness.

Digestive health can affect other areas of our health in ways you would never imagine: weight, energy, skin, immune system…

So, follow the tips and enjoy a healthier YOU!

12 Simple Rules To Stay On Track When You Don´t Eat At Home

Eating at work, in a restaurant, at a party, at a wedding banquet, at a birthday party or any other outing can compromise your weight loss goals, especially if it occurs very often.

Social gatherings are a very important part of our lives (or should be) since socializing is so good for our overall wellbeing. Then, you shouldn´t let food be a barrier between yourself and getting together with your family and friends.

And sometimes eating out is unavoidable because you have to eat at work. This is the most complicate situation because it happens almost every day. But still if you follow this 12 simple rules, you will be able to keep up your good work with your weight loss.

Rule #1

Do not go to a restaurant, wedding banquet or birthday party on an empty stomach!

Sometimes when you know you will be eating out, especially when you will go to any kind of party or banquet, you eat less during the day… because you know that you will be overeating later. Don´t do it. Just eat normally during the day so you do not go wolf-hungry to the event.

Additionally, you can eat a couple of pieces of fruit or other healthy snack before leaving home so you avoid eating too much.

Rule #2

In a restaurant, first of all, ask the waiter to take the bread off the table and bring you some water.

As a rule, always start your meal with a salad.

Rule #3

Stay away from the All-You-Can-Eat buffets!

The variety of meals is extremely tempting and research shows that when you have such a wide variety of options, you tend to eat DOUBLE!

Rule #4

Do not go to fast food restaurants frequently, since you expose yourself to eating poor quality food and many calories and fats with little nutritional value.

You can enjoy it from time to time but DO NOT go frequently.

Rule #5

SIZE does matter!

Do not ask for larger or extra portions.

And if you only want is to try something, better ask for a single serving and share it with another person.

Rule #6

Beware of breakfasts when you are staying in a hotel!

Since it´s generally included in the room´s price, you tend to lose your sense of proportion and always eat more.

FREE FOOD ALSO MAKES YOU FAT

Rule #7

Stay away from sauces, butter and any kind of fried foods.

Be careful with the dressings.

Always choose meat or fish that has been steamed, grilled or baked.

Rule #8

Avoid soft drinks and sweet drinks, especially in large quantities.

They have many calories and zero nutritional value.

Drink water with lemon instead… and drink a lot!

Rule #9

First of all, help yourself with the veggies, the fish and/or the meat… so you will leave little space for what you shouldn´t be eating!

If you must have dessert choose some fruit or a sorbet.

Rule #10

Dessert is not forbidden but choose wisely.

Forget about pastry and icecream. Get some fruit or a sorbet.

Rule #11

Do not buy junk food in the vending machines, not for you and much less for your children.

If you plan a family outing, remember to choose some healthy snacks to take with you in advance.

Rule #12

Beware of ice cream!

Contrary to what may seem, its nutritional properties are rather slim compared to the large amount of saturated fat, sugar and calories it contains.

I hope you found value in this tips!

Which one is the hardest for you to follow?

How To Make Your Children Eat Fruits And Vegetables🍎🍌🍉🌽

A fact that worries health experts is the decrease in the consumption of fruits and vegetables among the population, especially among children. Fruit and vegetables are an insurance for health, as they provide a lot of benefits, including the necessary contribution of vitamins, minerals and fiber.

Therefore, be sure to comply with the daily recommendation of consuming 3 or more pieces of fruit per day and 2 or more servings of vegetables (preferably fresh and varied). These recommendations will help you achieve it:

* Presents the fruit and vegetables in an appetizing way. Clean it, cut it, place it in a funny way, present it in different formats (fresh, compote, mashed, roasted …).

* The vegetable can be the perfect side dish to a plate of meat or fish. In this way, it can be more appetizing.

* The vegetables can also be prepared with other tastier foods that season them.

* Offer your children a variety of vegetables and fruits of different colors. If they accustom their palate to different flavors as kids, it is more likely that they will consume varied foods as adults.

* The inherent characteristics of most fruits (each is an individual portion, do not require container, or special physical conditions) allow their consumption in a large number of situations. Encourage your children to take fruit to school as a mid-morning snack.

* One of the important contributions of fruit is glucose. For this reason, it becomes a good complement for snacks (in moderation).

* Include a portion of vegetables in all meals: as a main course accompanist, as a starter in a salad, as an ingredient in a pasta dish or asado, in a pizza, etc.

* If the kids are not very hungry during the meal, try that they eat the vegetables first sometimes and not that they always leave them and only eat what they like best.

* Explain that vegetables or fruit are important foods to grow, be healthy and that are not optional.

* Congratulate them for good behaviors, for example, when they eat all the vegetables and fruit. With a simple sample of affection or joy it will be enough.

* Try that the consumption of fruit and vegetables does not turn into an unpleasant situation. Avoid the numerous punishments and fights. We recommend a good dose of patience and perseverance to achieve your goals.

Finally, write down these other tips to keep in mind during meals:

* Establish a regular schedule for meals. Teach children to eat regularly at stipulated times and not to eat outside of set times. These routines will encourage self-control so that the child will learn that his appetite is regulated by the meal times.

* Avoid rewarding or punishing with food. Do not resort to food as an element of reward or punishment, since you will tend to eat those more rewarding foods, which are usually more caloric and unhealthy.

* Avoid watching TV while eating. When this happens, we pay more attention to the television program than to what we eat and to the signals of satiety that the body sends, causing us to eat more.

* Remember that the main objective of eating is to eat. Sometimes food becomes a social resource, to entertain us or camouflage an emotional state. It is important that you teach your children to overcome moments like boredom without resorting to food. If we act as a model accepting boredom as something natural and looking for other alternatives such as active leisure, you will help children to acquire self-control and not resort to food to entertain themselves.

Source: Spanish Association Against Cancer

How To Lose Weight FOR GOOD

Good news! IT IS POSSIBLE! And it is simpler than you think!

I know it doesn’t seem so. If you are like me and have been struggling with overweight throughout life you are probably feeling quite skeptical right now.

But IT IS TRUE. I couldn´t believe it myself when I first heard of it but today I am living proof. I finally lost all of my extra weight at 41 years old, as a full time mom with two small kids, no time to cook or workout and I managed to keep it off for the past 8 years. Even through menopause.

To lose weight and stay forever in a your healthy weight you must take into account two main aspects: nutrition and physical activity.

80% Nutrition – 20% Exercise

Nutrition accounts for the most part because you can´t out train a bad nutrition.
You train for 1 hour a day and you have other 23 when you need to control what you eat. Otherwise, you will eat back all the calories you burned during your workout and a couple more.

If you burn 600 Kcal during your exercise and then you reward yourself with a pizza… you will never get the results you want.

It is very important to recover immediately after exercising with a protein snack. The ideal way to do it is with a shake because the nutrients will reach your muscles faster and you won´t miss your halfhour metabolic window.

Exercise has a lot of beneficial effects for your body. It helps your weight control by elevating your metabolism during and after exercise. It is also the way of telling your body that you need your muscle mass, that it is not a waste of energy and that it shouldn´t be burned. And so many more…

But, how can you lose weight for good?

The fundamental pillars to consider are:

  1. Drink enough water: Minimum 35 oz (1 liter) for every 55 pounds (25 kilos) of your body weight, per day. Example: a person who weighs 165 pounds (75 kilos) should drink a minimum of 100 oz (3 liters) of water per day. If you do sports, physical work or it is very hot, you should drink more water. Even add some sports rehydration drink. Water, after oxygen, is the most important
    nutrient in your body since most of it IS water. If you want to know why it is so important go to: Is Drinking Water Really THAT Important?
  2. Make 5 or 6 food intakes a day: this does not mean that we will eat a lot but that we will distribute the total food for the day into smaller balanced meals. There will be 3 main complete meals and 2 or 3 snacks. This will prevent our body from going into “emergency mode” and will keep our metabolism working in full gear. Here´s how you can Boost Your Metabolism.
  3. Use natural nutrition supplements: This is what completely changed everything for me. Since it is practically impossible to get all the nutrients we need through traditional food, the only way to make this possible is with supplements. Even the new nutritional pyramid at Harvard University includes supplements as the best option to avoid your nutrition deficiencies. They contain few calories and are packed with nutrients. This allows you to feed your body with everything it needs for optimum performance with very few calories. Also, they are delicious and easy and fast to prepare them. The perfect solution for a busy mom! There are many supplement companies but they are not all the same so you should be very careful when you pick one. You only have ONE body so you should go with the best to make sure that what you get is exactly what you need. Not more, not less. It is also important to have someone help you choose the best supplements for you according to your needs and lifestyle. If you book an Online Wellness Evaluation with me I will explain exactly why you are struggling to control your weight, how to control your cravings, how to have lots of energy and how you too can lose weight for good. Book your Online Wellness Evaluation Now!
  4. Balanced and complete meals: Try to choose colorful ingredients, not just brown and white as we usually do. The healthier and more complete our meals are, the easier it will be to control our weight and improve our overall health. You can check out how to build your own balanced diet
    in How You CAN Build Your Own Balanced Diet
  5. Exercise regularly: Minimum 30 minutes at least 3 times per week. Better if you can make it 30 minutes every day. I know it´s complicated with the kids but you have to find ways to move a little more. You can walk or ride a bike to school or work, get off the bus or train a couple of stops before yours, use the stairs… be creative! There´s always a way to get moving. You´ll feel great! Here´s 11 Benefits of Being Active.
  6. Reduce stress: Not always easy to do so but it is very important because stress has multiple negative consequences for our health. When you stress out your body needs more antioxidants to neutralize the free radicals produced, therefore you increase your nutritional needs or risk endangering your health.
  7. Adequate rest: 6-8 hours per night. Complicated on a mom´s schedule, I know. Just do the best you can. Try to close your eyes for a while, whenever you get the chance. Breathe slowly and relax for a couple of minutes.

If you have any questions, comment below and I will get back to you asap.

Or, you can read the complete explanation in my eBook DIETS DON´T WORK – How Any Mom Can Lose Weight For Good.

Thanks for reading!

DIETS DON´T WORK – Nutrition Deficiencies

Each one of the cells in our body needs more than 100 different nutrients every day. And we are supposed to provide all them through food. Not easy, right?

Normally you choose our meals based on what we like, what you are used to eat or what you can afford. Generally you don´t think about the nutrients it contains and how that will affect your health.

Ok, yes. To be fair, maybe you are one of those great moms that eat healthy and make the correct choices when they prepare their meals. You carefully select the ingredients, choose organic food, use healthy preparation methods (steam, grill). You “eat well”. Or so you think…

Great! It´s perfect if you are one of those champions who choose a complete, balanced and healthy diet. This is so important and you should keep doing it. But there are a couple of issues that are practically impossible to solve.

For one thing, your body needs over 100 different nutrients every day and you can´t humanly possibly eat such variety of food that will enable you to eat all of them, day in and day out.

Also, you can´t possibly know the amount of each nutrient contained in the food you are eating. There are reference tables but the thing is that the fresh food available today is not as nutrient packed as it used to be.

If you are over 30 or 40 you will remember those ripe, red, delicious tomatoes you could buy in any store. They were allowed to grow and ripe in the fields and therefore stored more nutrients, mainly vitamins and minerals.


Today they look and taste almost like plastic because they are harvested while they are still green so they can reach far away markets in good shape for selling. That´s why today´s fruits and vegetables have lost flavor and are not as delicious as they used to be. The less vitamins and minerals, the less colour and flavor.

So, you eat fruit and vegetables expecting to get a bunch of vital nutrients… and you do. Only you don´t get enough of them.

This is just an example but the same thing happens with other ingredients. Like the meat you buy in the supermarket, injected with strange liquids and full of hormones and antibiotics.

And there´s more! Because of our accelerated and stressed modern life and the polluted planet you live in, your requirements for some nutrients have increased. Like the need for antioxidant vitamins.

So you are stuck in a world where you need more nutrients than before and the available food contains less nutrients than ever.

Your Unbalanced Nutrition


So, is it possible to get all the necessary nutrients just from food?

It could be possible (though hard, expensive and time consuming) but you will be permanently overweight, obese or worse.

Let me explain…

Finding high quality ingredients is possible but not so easy because they are not normally available in every supermarket. So you will have to research for special stores to get them. Also, they are more expensive than normal.

And you will need more time to run from one natural store to the other to get all the ingredients.

This is generally not an options for us moms. Between husband, house, children, work and the long list of etceteras you deal with daily… you generally end up buying everything in the same supermarket and cooking something easy and fast.

There are so many options available today to prepare fast, delicious dishes that our kids devour with pleasure that you fall for it most times… but they are not always the best choice for your health or theirs.

And even if you take the time to select and prepare the healthiest and nutritious dishes every day, it is still not possible to get all the nutrients you need without overeating.

Fresh, healthy food is poor in nutrients so you will have to eat large quantities of them to give your body the right amounts. As a consequence, you would aggravate your issues with overweight and obesity.

These nutrition deficiencies get even bigger when you go on a restrictive diet because you eat even less variety and/or quantity of food.


And why is it a problem to have nutrition deficiencies?

On the one hand, there is the obvious issue of health. You know that deficiencies of certain nutrients can cause disease and weaken your immune system. And you know how specific deficiencies during pregnancy can harm your unborn baby.

On the other hand, when your body doesn´t receive all the necessary nutrients, it enters a state of “emergency” and a couple of harmful things happen:

Your metabolism gets lower to avoid wasting energy. This is NOT what you want if your intention is to lose weight. The higher your metabolism, the more calories your body will burn.

And it will help you with weight control, even when you are not exercising.
Your body performs its vital functions “with what it has”, that is, with the little that you ingested or with what you have stored in our body.

This is harmful to your health because, for example, if you do not eat enough calcium, your body will extract it from the storage of our bones and teeth. Thus they will begin to weaken and become more brittle.

When you have nutrition deficiencies your body burns less calories and starts saving so everything you eat goes to storage. Unfortunately, your body can store mainly fat or water. Therefore you get fat and retain liquid.

It´s simply how the human being evolved. Throughout history getting food was not always easy to find. Men faced a lot of inconveniencies to find food (hunters, farmers, gatherers). It took a lot of energy to get the food.

So nature made us capable of storing fat to ensure our survival. Fat is our reserve of energy so that when food is scarce we don´t die. This was great for the primitive man and in so many moments in history when humanity had trouble getting enough food.

But in today´s world we have a huge availability of food, especially food with empty calories (a lot of calories, little nutrients). This means you always have food in your table but it doesn´t really feed you.

So your body does what it evolves to do: store fat because it can (lots of extra calories) and your nutrition deficiencies are telling it that something is scarce so you should store, just in case.

Additionally, if you only eat 1 or 2 times a day your body is hungered and it will desperately store anything you feed it.

It´s quite normal for us moms to skip meals for different reasons but we should not under any circumstance.

It is very important to have 5 or 6 smaller meals a day so your body won´t perceive it like a “lack of nutrients – emergency – need to store or die” situation and it will keep your metabolism active and burning calories.

When I learnt this it blew my mind. Suddenly all the pieces fall into place.

I was never a big eater and yet I had issues with my weight during my entire life.

Everyone knows that if you eat too much you will gain weight… but I never thought that eating LESS can make you gain weight too.

It was not only vitamins and minerals. Even though I come from Argentina, I am not a big fan of meat and ate mainly (almost exclusively) carbs. I didn´t know it then but I had a bad protein deficiency.

You know protein is a macronutrient (one of the nutrients you need in larger quantities, together with carbs and fats) and a very important one since it´s what your muscles are made of and many vital functions of your body are performed by proteins (like hemoglobin that carries the oxygen in your bloodstream).

This deficiency alone (and there were more) made it impossible for me to lose weight and keep it off. Even when I was a teenager, worked out a lot and never stopped moving.


And what happens when you want to lose weight and go on a diet?

All diets intended to lose weight restrict what we eat in some way. There are diets that prohibit certain foods completely, others that limit the days or quantities we can eat, or something of the sort. There is always some kind of restriction on what you should eat.

This makes your existing nutrient deficiency problem even bigger. When you eat less, you receive less nutrients compared to when you are not dieting.

So your nutritional deficiencies get bigger, your body enters emergency mode and burns less fat. You
might lose weight but some will come from your muscle mass as well. This is not good because you will get weaker and weaker and your energy levels will very low.

In other words, no restrictive diet will help us lose weight for good and, in addition, it will end up compromising our health in the long run.

If you want to read further, comment below and ask for your FREE copy of my eBook DIETS DON´T WORK – How Any Mom Can Lose Weight For Good or just click on the title and download it now.

20 ANTI-AGING TIPS

Ageing is an inevitable, irreversible process, but it is doesn´t necessarily mean that you have to become weak, get sick and look awful.

If you want to live longer and still be full of energy, look “young” and enjoy life as a grandma there are some basic anti-aging tips that can help really you “slow time”.

These tips will not only help you look and feel younger but they will also protect you from a variety of diseases and inconveniencies derived from growing old in an unhealthy way.

  • Enjoy Healthy Meals

You probably heard the famous phrase “You Are What You Eat”. This is absolutely true. Your body will renew itself with the nutrients it gets out of the food you feed yourself with.

If you don´t eat the right foods in the right amounts… your body will not work properly. This “malfunction” adds up with time and you end up old and sick.

  • Take Natural Supplements

You can´t possibly feed your body with the over 100 nutrients it needs every day using only food. Therefore it is vital to include some supplements to avoid any nutrient deficiencies.

This will strengthen your immune system and make your body perform at its best.

  • Hydrate

Water is the most important nutrient (after oxygen).

Dehydration can lead to multiple health complications (headaches, migraines, constipation, dizziness, dry skin, to mention only a few).

And it tends to get worse in the long run.

  • Increase Your Antioxidant Intake

Free radicals are really harmful for your body in so many levels. Oxidation makes you old and sick and antioxidants help you fight them. So add more food rich in antioxidants to your diet and consider the possibility of taking natural antioxidant supplements.

  • Add Some Omega-3s & Calcium

Omega-3 and omega-6 are essential fatty acids. This means your body needs them to perform vital functions. Omega-6 is normally present in our diets so we don´t need to supplement. Omega-3 is present mostly in blue fish and nuts and these are foods you probably don´t enough of. The best way to ensure you are getting your Omega-3s is through a quality natural supplement.

Same thing goes for calcium. You don´t get enough calcium from your diet either. We lose more calcium than men because of our period, pregnancy and menopause. So, after 30 you should choose a good plant-source calcium supplement

  • Exercise Daily

Exercise will keep your body agile and toned. It will keep you strong.

Muscle tends to disappear with age but it´s only because you tend to be more sedentary as you get older.

So, don´t stop! Choose whatever exercise you enjoy and go for it! At least 30 minutes a day. Start small and you can build up. If you don´t have much time just clean the house vigorously, get off the bus a couple of stops before arriving to your destiny, park far from the door in the mall… be creative. Everything counts!

  • Avoid Alcohol

Alcohol has empty calories (calories with no nutrients) with very few exceptions and it is processed in the body like sugar.

If you drink alcohol you will need to drink more water because alcohol dehydrates you and it makes your skin dry and wrinkly. Abusing it will harm your liver and bring other health complications.

  • Don´t Smoke

Apart from the fact that smoking can kill you, it has aging effects. It will reduce your lung capacity and, therefore, the oxygenation in your body will be deficient. Then your body will not work at its best and it ages prematurely.

  • Reduce Or Eliminate Caffeine

Because it’s a stimulant, it can increase heart rate and blood pressure, which impacts your overall health. Consuming more than 500-600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors.

If you must have some caffeine, consume natural caffeine (coffee, tea, yerba mate, natural supplements) and eliminate the synthetic caffeine (energy drinks, sodas).

  • Drink Green Tea

Green tea is one of the healthiest beverages on the planet and it is used in China since ancient times to treat almost everything.

It is loaded with antioxidants and nutrients that have powerful effects on the body. These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.

  • Develop A Solid Skin Care Routine

Every day when you get up and again at night before going to bed, you should at least do the 3 basic steps: cleanse, energize with a toner and hydrate & nourish.

Always treat your neck and throat as if it is an extension of your face when it comes to your skin care routine. Be sure to cleanse, exfoliate and apply your serums and moisturizers to this area. This skin is thin and prone to aging so be sure to care for it on a daily basis, in the morning and at night, for the best results.

  • Take Sun Damage Seriously

Never leave home without applying a quality moisturizer with a broad spectrum UVA/UVB protection against the sun’s damaging rays. Apply to every part of your body exposed to the sun.

This is especially important at the beach or swimming pool. Protect yourself and your kids applying sun screen regularly throughout the day.

  • De-Stress

Stress can have detrimental effects on your body, your behaviour and your mood. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

Find some time to breathe and relax. Try yoga, pilates, or taichi.

  • Rest Properly

Easier said than done. I know. Especially when you have babies or small kids in the house. Ideally you should sleep between 6 and 8 hours every night.

If your baby or kid won´t let you… you know the drill: sleep when they sleep or whenever you can and pray that they will soon start sleeping all night, lol.

  • Laugh Every Day

Take at least a few minutes to really have a good time doing something you enjoy. Preferably something funny that makes you smile or laugh. Even if it is only watching some funny babies or animals videos on YouTube for a couple of minutes.

  • Meditate & Visualize

10 minutes will be enough to start. It is quite unnatural at first and you may feel weird. But it will make a huge difference in the way you see life.

And always remember to practice gratitude. Gratitude is really magic.

  • Stay Positive & Dream Big

Life is 10% what happens to you and 90% how you react to it. Always put yourself on the side of the solution and stay positive. What doesn’t kill you, makes you stronger.


And never stop chasing your dreams. Everything is possible. If you need help, ask and go for it. You won´t have regrets for trying but you will have them if you don´t.

  • Exercise your mind

Keep your mind sharp and active by making it work every day. You can do crossword puzzles, Sudoku, learn a new language, do maths in your head, get a geeky app in your cell phone, whatever you prefer.

  • Get a dog

Having to walk your dog will get you out of the house and walking (daily exercise), it will keep you company and it will help you socialize (interaction with other dog owners).

They are also great to teach your kids some responsibility and facts of life.

  • Socialize

Humans, as a species, are gregarious. This means that we live in societies or communities. Therefore interacting with each other is our natural way. Staying connected has a lot of health benefits and it can make you live longer. Socializing, especially with all kinds of people, builds a stronger immune system, lightens the mood and lowers the risk of dementia.

Group of friends having fun at party — Image by © Michael Patrick O’Leary/Corbis

Make small changes following these tips every day and you will stay young and healthy for a long time. You can start with your nutrition. It will have a huge impact on your overall health.

If you want advice and guidance to improve your nutrition, contact me and I will happy to help you.

I promise you the changes you´ll notice in every area of your life will be amazing!

e-mail: cirila@cirilavalmaggia.com

Every journey starts with the first step! You can do it!