11 habits to help you feel better in your own body

1. Turn off your devices when you sleep.

2. Sleep between 6 and 8 hours every night.

3. Don’t go to bed with your mind running around. Allow your mind to settle before you fall asleep for a quality rest.

4. For 1h before you go to bed avoid watching tv, checking facebook and emails or playing games on your phone. Instead read a book (a book with pages that is). You will wake up with more energy and avoid sore, dried eyes

5. Drink water throughout the day. The Earth is about 70% water, your body is around 75% water. We can conclude that water is life.

6. Move your body. After all that’s what it’s made for and we’ve been doing it for millions of years, it’s in our genes.

7. Smile. Science says that a smile will make you happier and it’s contagious, making people around you happier as well.

8. Reach for quality before quantity. Whether it is work related, personal growth or fitness strive for quality. This is help you be more productive, focused and appreciated for the work you do.

9. Breathe while focusing on your heart when you are anxious or panicked. It is the best cure. The beginning is more difficult but after 3-4 breathes it’s easier and you begin to calm down.

10. Socialize. I am probably the worst person at this, that’s until I go to an event, I meet wonderful people and then I enjoy it and feel happy for going. If you are not sociable, you could just be friendly. You may find interesting people to connect with and who knows you might even enjoy it.

11. Spend more time outdoors. Research shows that people who spend more time outdoors are happier.

13 simple nutritional habits to improve your health right now

These are 13 of my nutrition habits which can heal you improve your health and well-being starting today.

1. Avoid carbs – fruit – after a high carb meal

2. Have protein with every meal

3. Carbs, fats and protein in excessive amounts can lead to fat gain

4. Have protein with fruit, such as yoghurt, nuts and seeds

5. Don’t deprive yourself from eating this or that, your body will crave it sooner or later, rather eat a little bit of everything

6. For a food to taste good it need fats and sugars, if it lacks one it has more of the other. Watch out fat free food lovers.

Grapes — Photo Credit: AHMED… via Compfight cc

7. Don’t neglect vitamins and minerals. Minerals “unlock” the energy from the food you eat while vitamins are required for vital reactions within the body

8. Don’t starve yourself to lose weight, you will just put it back on

9. Don’t eat until you can’t stand up anymore, you get nothing out of it

10. About 71% of the Earth’s surface is covered with water. Your body is about 70% water. Water is life so make sure you drink a good amount of water, 8 glasses a day is enough.

11. Drink water throughout the day, gulping it all in 10 min has not purpose

12. Carbs, protein and fats are macronutrients you need for your body to thrive.

13. Healthy fats DO NOT make you fat.

If you’d like to know more please download my free ebook