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Quarantine doesn´t stop us. The virus is a serious risk so we workout at home.

Quarantine doesn´t stop us. The virus is a serious risk so we workout at home

COVID-19 is spreading worldwide. As you surely know, Spain is one of the countries with the most cases at the moment.
The government has decreed a state of emergency and we must stay home as a precaution. The idea is not to be infected or infect others. We have only been confined for a few days and the peak of the infection is expected in the summer. So we have a few difficult months ahead.

I think this is a time to help our community, be supportive and contribute to make this situation as bearable as possible.

Medical services are saturated, other public services such as schools, libraries, and gyms are closed, as are many small businesses.

Most people have shown their solidarity with beautiful initiatives: from offering to go shopping for older people, applause on the balconies every day at the same time to thank doctors and nurses for their work against this virus, to online concerts via Instagram. Every little action and initiative counts.

From the first moment, I have tried to help and it occurred to me to offer a daily live online training class. Free. Because people and health come before money.

In just five days, not only have people from Spain joined, but also Argentina, Colombia, UK, and the Netherlands.

We exercise with the equipment that everyone has available at home: I teach you how to train with water bottles, chairs, or whatever you have at home.

So I thought that since the WP community has been like a family to me since I came here five years ago, I need to invite you too.

If the quarantine has not yet reached your country, city or town, I am very happy for you and I hope, from the bottom of my heart, that you do not have to suffer this situation. Otherwise, I want you to know that you can count on me and I will help you exercise from home.

Every day, from 4 to 5 (Spanish time) I am live. If the time is not convenient for you, or someday you cannot attend, later I send the link to the recorded class.

This is an excerpt:

Of course, if you decide to join, I will give the instructions in English as well.

.

I wish that wherever you are, you and your loved ones are well and that we all come out of these difficult times more united and stronger than ever.

Blessings!

Posted on 6 Comments

How to avoid emotional eating

How to avoid emotional eating

You just finished your lunch and you’re already thinking about what you’ll have for dinner? Do you feel that in front of any plate of food, your life is on autopilot? Do you hardly remember any time when your desire is not simply to chew?

So, you need to accept that you eat emotionally. And although at this moment it seems that there is no way out, that you have no escape, I come to tell you the opposite.

  • To stop eating emotionally, you must change your attitude and mentality. You should change limiting thoughts, such as “I can’t eat much” for thoughts that take away frustration, like “I can eat much better.”
  • In addition, you should eat healthy foods more frequently. Don´t limit yourself to just three times a day! About this, I’ll talk to you in a second.
  • Include any physical activity routine, which not only allows you to connect with the body you want, but with the emotions that make you happy.

You will tell me, “David, it is very easy to say, but doing so is something else.” And you are right. Beating a compulsion is not easy, there will be difficult times, but the first step is to make the decision to do it from a completely healthy place.

Let me tell you Sofia´s story, whom I met through an email she sent me. An email that touched me to the last fiber of my being.

In that email, written with an open heart, Sofia told me about her despair, because she couldn’t stop eating. Her life had been transformed into endless binge eating, which didn’t even satisfy her.

The bingeing did not appear out of nowhere. In a year, she had moved from her beloved Sevilla to Paris, had broken up with her boyfriend and had changed jobs.

All these situations were leading her, without noticing, to a state of terrible anxiety, and she felt more out of control every day. Eating had become unconscious. When she was overeating, she swore that she would not do it again, and the next minute, she was already putting in her mouth one more bite.

And most of the time, they weren’t even foods that gratified her, she almost didn’t enjoy the flavors. At some point, when she felt that food was dominating her life, and she asked for help.

The first request for help, was addressed to a psychologist, and the second S.O.S, was the email she sent me.

She wanted my help to fix the nutritional issue, but also, she wanted someone to inspire her to find through physical activity, a way to control her anxiety.

Because, after all, emotional eating is related to anxiety. In Sofia’s words, she “ate to numb emotions.”

What if instead of numbing emotions, you let them flow through a physical activity that gratifies you? That was what we did with Sofia.

We worked with clear mottos to overcome mental blocks, agreed on a nutritional plan, where there were more “allowed” foods than “forbidden” ones, and established training routines, where she could release her tensions and negative thoughts.

Time heals everything, but you must help it. As did Sofia, who today has a healthy relationship with food, her body, and her surroundings.

Therefore, if you feel that you eat because of anxiety rather than hunger, do not move from there, because I will explain:

  • Differences between emotional hunger and physical hunger.
  • How to identify what generates emotional eating habits.
  • Some ways to leave behind the compulsion for food.

How to differentiate emotional hunger from physical hunger

Before you can free yourself from the emotional eating cycle, you must learn to distinguish between emotional and physical hunger. This can be more complicated than it seems, especially if you regularly use food to deal with your feelings.

Emotional hunger can be powerful, but there are some clues that can help you.

  • Emotional hunger appears suddenly. It hits you in an second and you feel overwhelmed. Physical hunger, on the other hand, occurs more gradually. The need to eat is not so serious and doesn´t require instant satisfaction, unless you have not eaten for a long time.
  • Emotional hunger leads you to eat certain types of food. When you are physically hungry, almost everything sounds good, including healthy things like vegetables. But emotional hunger craves junk food. You feel you “need” chocolate or pizza, and nothing else will work.
  • Emotional hunger often leads to meaningless eating. Before you know it, you’ve eaten a whole bag of chips without really paying attention or enjoying it at all. When you eat in response to physical hunger, you are generally more aware of what you are doing.
  • Emotional hunger is not satisfied once you are full. You still want more, and more. When you feel physical hunger, you feel satisfied when you have a full stomach.
  • Emotional hunger is not found in the stomach. Instead of a stomach that growls, you feel hunger as a desire that cannot get out of your head. You are focused on specific textures, flavors and smells.
  • Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you are unlikely to feel guilty or ashamed because you are simply giving your body what it needs. If you feel guilty after eating, it is because deep down you know that you are not eating for nutritional reasons.

Now that we can differentiate physical hunger from emotional hunger, let’s look at the triggers that can lead to it.

Reasons why we eat emotionally, almost without realizing it

The first step to stop eating compulsively is to identify the reasons that lead us to do so. What situations or feelings trigger your desire to eat?

Stress: Have you noticed how stress makes you hungry? It is not only in your mind. When stress is chronic, as often happens in our chaotic and accelerated world, your body produces high levels of the stress hormone, cortisol.

Cortisol triggers cravings for salty, sweet and fried foods, foods that give you an explosion of energy and pleasure. The less you control stress, the more likely you are to rely on food to get that emotional relief you are looking for.

Eating can be a way to temporarily silence or calm down, negative emotions such as anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you get numb with food, you feel that you can take away those feelings that overwhelm you. But, at the end of the day, you will face the inevitable: awkward emotions are still there.

Boredom or emptiness feelings: Have you ever eaten simply to do something, relieve boredom, or as a way to fill a void in your life? You feel dissatisfied and empty, and food is a way to occupy your time.

Childhood habits: think about your childhood. Did your parents reward your good behavior with ice cream, did they take you to eat pizza when you got good grades, did they give you candy when you felt sad?

If you are depressed or alone, call someone who makes you feel better, play with your dog or cat, or go for a walk in the park.

If you are anxious, spend your energy dancing your favorite song, squeezing an anti stress ball or taking a quick walk.

If you’re exhausted, have a cup of hot tea, take a hot bath and light some scented candles.

If you’re bored, read a good book, watch your favorite series on Netflix, or do an activity you enjoy.

And above all, do not miss the tips I offer below.

Tips to stop eating... emotionally!

Now that we know how to differentiate physiological hunger from emotional hunger, and that we can even know what originates it, it is also important to have a clear concept: when there is emotional hunger it is NOT about stopping eating, it is about eating what is right and the right amount of it.

But make no mistake, diets that restrict carbohydrates too much usually lead to failure and overeating foods that we shouldn’t touch.

Why does this happen? The reason is our response to insulin. Since low carbohydrate intake causes our blood sugar to drop significantly, our brain creates a desire to eat in order to stabilize blood sugar levels and replenish glycogen stores.

This, linked to the emotional tensions of our daily lives, such as stress, sadness, anger, worry, or even sleep, will make inevitable to fall into temptation.

So there are several important lessons to learn here:

1.- Include carbohydrates in your diet to keep blood sugar levels controlled.

2.- Modify your beliefs to improve your emotions, everything has a solution!

3.- Make five or six small meals a day.

More than three hours between meals decreases your blood sugar levels, and you´ll need sugars or refined foods to create high insulin spikes. But this will only create an unnecessary addiction for this type of food.

That is why it is important to make 5 or 6 meals a day of small portions and that your main meals include unprocessed carbohydrates and high in fiber: oatmeal, brown rice, legumes, fruits. Served along with vegetables and proteins, will generate greater satiety.

4.- Add protein into your diet.

If proteins are present in your main meal, for example, salmon, turkey breast, chicken breast, eggs, quinoa, veal and lentils, you will have your appetite controlled. Your need to eat is going to adapt quietly to 3 or 4 hours intervals without making you feel uncomfortable.

5.- Make physical exercise a priority in your life.

Physical activity works wonders on your mood and energy levels, and is also a powerful stress reducer.

If you don’t have enough will, you can always count on an online personal trainer.

6.- Try to sleep 8 hours every night.

When you don’t sleep as much as you need, your body craves sugary foods that give you a quick energy boost. Getting enough rest will help control your appetite and reduce cravings.

7.- Take some time to relax.

Give yourself permission to take at least 30 minutes every day to relax. This is your time to take a break from your responsibilities and recharge your batteries.

8.- Connect with others.

Do not underestimate the importance of relationships with your friends and social activities. Spending time with positive people that improve your mood will help protect you from the negative effects of stress.

You don’t always have to behave!

Everything in life is a balance, but definitely 85% of your behaviors are the ones that will have the most impact on you.

If 85% of your routine is healthy, that remaining 15% will not harm you so much. Sometimes it is necessary to get out of the routine a bit and then come back stronger!

As the Roman poet Horacio said: “Carpe diem, quam minimum credula postero”, which if you do not understand Latin means, “take advantage of the day, do not trust tomorrow.”

It’s time to leave the limiting thoughts behind! If you need help to organize your nutritional plan and your training routine, just let me know.

Posted on 28 Comments

Calories burned by activity

calories burned by activity, sport, health, lifestyle, calorie, fitness, exercise

The table below was first printed in the Harvard Heart Letter and lists the calories burned by activity, listed by category (such as gym activities, training and sports activities, home repair etc.) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

(For more information, please go to http://www.health.harvard.edu/heart.)

 
Calories burned in 30-minute activities
Gym Activities125-pound person155-pound person185-pound person
Weight Lifting: general90112133
Aerobics: water120149178
Stretching, Hatha Yoga120149178
Calisthenics: moderate135167200
Riders: general150186222
Aerobics: low impact165205244
Stair Step Machine: general180223266
Teaching aerobics180223266
Weight Lifting: vigorous180223266
Aerobics, Step: low impact210260311
Aerobics: high impact210260311
Bicycling, Stationary: moderate210260311
Rowing, Stationary: moderate210260311
Calisthenics: vigorous240298355
Circuit Training: general240298355
Rowing, Stationary: vigorous255316377
Elliptical Trainer: general270335400
Ski Machine: general285353422
Aerobics, Step: high impact300372444
Bicycling, Stationary: vigorous315391466
    
Training and Sport Activities   
Billiards7593111
Bowling90112133
Dancing: slow, waltz, foxtrot90112133
Frisbee90112133
Volleyball: non-competitive, general play90112133
Water Volleyball90112133
Archery: non-hunting105130155
Golf: using cart105130155
Hang Gliding105130155
Curling120149178
Gymnastics: general120149178
Horseback Riding: general120149178
Tai Chi120149178
Volleyball: competitive, gymnasium play120149178
Walking: 3.5 mph (17 min/mi)120149178
Badminton: general135167200
Walking: 4 mph (15 min/mi)135167200
Kayaking150186222
Skateboarding150186222
Snorkeling150186222
Softball: general play150186222
Walking: 4.5 mph (13 min/mi)150186222
Whitewater: rafting, kayaking150186222
Dancing: disco, ballroom, square165205244
Golf: carrying clubs165205244
Dancing: Fast, ballet, twist180223266
Fencing180223266
Hiking: cross-country180223266
Skiing: downhill180223266
Swimming: general180223266
Walk/Jog: jog <10 min.180223266
Water Skiing180223266
Wrestling180223266
Basketball: wheelchair195242289
Race Walking195242289
Ice Skating: general210260311
Racquetball: casual, general210260311
Rollerblade Skating210260311
Scuba or skin diving210260311
Sledding, luge, toboggan210260311
Soccer: general210260311
Tennis: general210260311
Basketball: playing a game240298355
Bicycling: 12-13.9 mph240298355
Football: touch, flag, general240298355
Hockey: field & ice240298355
Rock Climbing: rappelling240298355
Running: 5 mph (12 min/mile)240298355
Running: pushing wheelchair, marathon wheeling240298355
Skiing: cross-country240298355
Snow Shoeing240298355
Swimming: backstroke240298355
Volleyball: beach240298355
Bicycling: BMX or mountain255316377
Boxing: sparring270335400
Football: competitive270335400
Orienteering270335400
Running: 5.2 mph (11.5 min/mile)270335400
Running: cross-country270335400
Bicycling: 14-15.9 mph300372444
Martial Arts: judo, karate, kickbox300372444
Racquetball: competitive300372444
Rope Jumping300372444
Running: 6 mph (10 min/mile)300372444
Swimming: breaststroke300372444
Swimming: laps, vigorous300372444
Swimming: treading, vigorous300372444
Water Polo300372444
Rock Climbing: ascending330409488
Running: 6.7 mph (9 min/mile)330409488
Swimming: butterfly330409488
Swimming: crawl330409488
Bicycling: 16-19 mph360446533
Handball: general360446533
Running: 7.5 mph (8 min/mile)375465555
Running: 8.6 mph (7 min/mile)435539644
Bicycling: > 20 mph495614733
Running: 10 mph (6 min/mile)495614733
    
Outdoor Activities   
Planting seedlings, shrubs120149178
Raking Lawn120149178
Sacking grass or leaves120149178
Gardening: general135167200
Mowing Lawn: push, power135167200
Operate Snow Blower: walking135167200
Plant trees135167200
Gardening: weeding139172205
Carrying & stacking wood150186222
Digging, spading dirt150186222
Laying sod / crushed rock150186222
Mowing Lawn: push, hand165205244
Chopping & splitting wood180223266
Shoveling Snow: by hand180223266
    
Home & Daily Life Activities   
Sleeping192328
Watching TV232833
Reading: sitting344250
Standing in line384756
Cooking7593111
Child-care: bathing, feeding, etc.105130155
Food Shopping: with cart105130155
Moving: unpacking105130155
Playing w/kids: moderate effort120149178
Heavy Cleaning: wash car, windows135167200
Child games: hop-scotch, jacks, etc.150186222
Playing w/kids: vigorous effort150186222
Moving: household furniture180223266
Moving: carrying boxes210260311
    
Home Repair   
Auto Repair90112133
Wiring and Plumbing90112133
Carpentry: refinish furniture135167200
Lay or remove carpet/tile135167200
Paint, paper, remodel: inside135167200
Cleaning rain gutters150186222
Hanging storm windows150186222
Paint house: outside150186222
Carpentry: outside180223266
Roofing180223266
    
Occupational Activities   
Computer Work415161
Light Office Work455667
Sitting in Meetings496072
Desk Work536578
Sitting in Class536578
Truck Driving: sitting607489
Bartending/Server7593111
Heavy Equip. Operator7593111
Police Officer7593111
Theater Work90112133
Welding90112133
Carpentry Work105130155
Coaching Sports120149178
Masseur, standing120149178
Construction, general165205244
Coal Mining180223266
Horse Grooming180223266
Masonry210260311
Forestry, general240298355
Heavy Tools, not power240298355
Steel Mill: general240298355
Firefighting360446533
Posted on 43 Comments

Healthy Grocery List

healthy shopping list

Today I bring you a healthy grocery list that you can carry at all times on your phone and so not forget any ingredient you need.

You can also share the note with the other members of the family so that anyone can stop by the store and buy what is missing to prepare the menu of the day.

We’ve already talked about how you can easily manage your recipes with Evernote in a previous post, and I think this list will be useful and a good starting point to organize and build your grocery list.

Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan. Time to stop tossing bad food and money in the trash! This grocery list includes everything your family needs to eat healthy and delicious for one week.

The healthy grocery list includes: Produce, proteins, grains, milk & dairy, legumes, beverages, and pantry staples

The list is extensive but, no worries,  you can edit any section to be something else. Modify as works best for you: 

  • Some people like to arrange the categories in their list around the order in which foods are found in the store.
  • Include categories for non-food items that you purchase at the grocery store such as health and beauty aids and household supplies.
  • “Play” with your master list for at least a month to find what works best for you.

Remember that time spent developing a list is usually less than time spent returning to the store for a forgotten item. Having a list may also contribute to your overall meal quality.

I have added a checkbox next to each product, so all you have to do is check or uncheck the box to verify if you have it in the pantry or you need to buy it.

You will never have to write or reprint again the grocery list, and then leave it forgotten at home. This list will always be on your phone, updated and synchronized with the other members of the family.

Just click on the image below to get the note and make your life much simpler.

Posted on 7 Comments

30 healthy chickpeas recipes

30 healthy Chickpeas recipes

Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world and remain one of the most popular today across nearly every continent. Chickpeas have been a part of certain traditional diets for over 7,500 years!

Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to

  • increase satiety,
  • boost digestion,
  • keep blood sugar levels stable,
  • increase protection against disease
  • provides essential vitamins and minerals.

Increases Satiety and Helps with Weight Loss

Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.

Chickpeas give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.

Improves Digestion

Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving. 

Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.

Helps Control Blood Sugar Levels

Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.

Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.

Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.

Helps Protect Against Heart Disease

Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.

Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

Provides Essential Vitamins and Minerals

Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, vitamin K, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.

Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.

Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood. A deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.

Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.