Sometimes we find ourselves in difficult situations, when we don't have easy access to healthy food​​, whether at family gatherings, trips or parties, as unfortunately we still can't find green juice and quinoa salad anywhere, and we end up eating “the that has". While I was traveling for the last month in Morocco, I met a person who became a great friend and who was suffering during the trip for not having gluten free food options. Soon after reintroducing gluten in the diet, he began to experience intestinal discomfort such as constipation, bloating and gas. Fortunately, yesterday she wrote me saying that she had gone back to her usual diet and that she was VERY happy (yes, very uppercase).

Thus, it became clear once again the relationship between what we eat and the way we feel. Food has a big impact on our mood and when we eat light, fresh and natural foods, that's how we feel. That's why it's so important to choose the right foods for you. We are all different, so there is no one ideal diet for everyone. So, to eliminate those extra pounds acquired on vacation, have fresh skin, feel more energetic and happier, here are some tips for everyone who has been on vacation, travel, parties or simply wants to include new healthy habits in your routine.

• Drink water. No other liquid is like water. It is the component that is present in the greatest amount in our body, and it makes up 75% of brain weight. Mild dehydration can cause headache, fatigue, back pain, constipation, dry skin, arthritis, among others. Drink water whenever you're thirsty and forget about soft drinks (even zero ones) and boxed juices. On average, an adult needs 2 to 3 liters (approximately 10 to 12 glasses) of water per day, but this varies according to various factors such as age, room and body temperature, diet and physical activity. Natural water is the best choice. If you're looking for long-term quality health, make water a priority and a habit in your life.
• Drink Green Tea – Green tea is a fabulous ancient drink that facilitates fat burning through thermogenesis and is rich in polyphenol antioxidants that powerfully fight free radicals and slow aging. Because it contains a small amount of caffeine, it increases energy and promotes mental focus, and because it contains L-theanine, an amino acid that promotes relaxation, reduces anxiety and has a calming effect (anxiety is a common side effect in people who consume coffee) . Also, studies show that individuals who drank 5 or more cups of green tea a day had less risk of high blood pressure and diabetes. Start with a cup of tea a day and increase according to what your body asks for.
• Green juice – Intend to drink a glass of green juice for 7 days. It can be morning, noon or night. After that, the benefits will be so great that you won't want to stop. If you don't know where to start, Click here.
• Avoid processed foods, which contain unhealthy chemical compounds such as sodium monoglutamate, trans fats, artificial sweeteners and sugar. This is easily accomplished by avoiding eating products that come in packages and that have a very long list of ingredients. Choose fresh products, which can be eaten as Mother Nature introduced us to. When was the last time you saw an ingredient list on an apple?
• Increase your intake of vegetables. Vegetables strengthen the blood and respiratory system. When you eat vegetables, you will naturally eliminate foods that make you sick. Green leaves are also highly alkaline foods. Alkaline minerals neutralize acidifying conditions in our body caused by the environment. Green vegetables help to replenish the body's alkaline mineral deposits and filter out pollutants. Nutritionally, vegetables are very rich in calcium, magnesium, iron, potassium, phosphorus, zinc and vitamins A, C, E and K. They are loaded with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. While choosing organic is recommended, eating non-organic vegetables is preferable to eating no vegetables at all.
• Reduce your consumption of meat and especially sausages, such as turkey breast, salami, ham, etc. These products contain extremely harmful substances like nitrosamines and high amounts of sodium. that overload your body and are proven to cause cancer and type 2 diabetes mellitus.
• Work out. Just as certain foods protect us from heart disease, cancer and diabetes, regular physical activity is critical to promoting good health. Without exercise, reaching your physical and mental potential and achieving overall well-being is difficult. Exercising half an hour a day improves sleep quality, acts on weight control, improves flexibility and increases intestinal transit. Find a walking partner, take a yoga class, swim, ride a bike, whatever you prefer to stay active.
• Sleep well. People who sleep less than 6 hours a night are more likely to be overweight and obese. A large study of 87,000 American adults, conducted by the National Center for Health Statistics, showed that the obesity rate was highest, at 33 percent, among those who slept less than six hours and lowest, at 22 percent, among those who slept seven to eight hours a night. This was true for both men and women, regardless of age.

If a good night's sleep is far from your reality, one of the best and simplest remedies: Avoid both caffeine and alcohol, especially in the last four hours of the day. Turn off the house lights. Don't look at the glowing screens – including those on increasingly alluring smartphones – in the final hours before bed. Reading on your computer or tablet screen two hours before bed can delay your sleep for about an hour!

This is a guide for you to incorporate healthy habits into your routine. To get started, choose one or all of the above tips at your own pace. Determination and commitment are very important. Healthy living is not a goal, but a path to a better life.

I'll love to hear what you think, write in the comments or email us.

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