Hi everyone!

Hope everyone is having an amazing summer !!

It’s been nearly two months since my last post, It’s never been so quiet around here… Sorry for the lack of posts, recipes and news!

July was kind of a crazy month, old projects that take longer than expected, changing house, personal challenges, new exciting projects, uncertain holiday dates… all this can be translated into stress and absence of inspiration.

Lucky me, I flew to Menorca, my paradise, the 1st of August. I knew I still had work to do, projects underway, clients to attend and a blog to write. My plan was to wake up everyday around 7:30 and work few hours before enjoying the sunshine and swimming in the sea, again working a couple of hours after lunch or late in the evening, but guess what!? That was just a plan…

The first few days were actually quiet hard, do you know the feeling of having to do something but be unable of doing it? The vibes here in the island are totally different, life goes slower and calmer. I believe I had to work, to keep going with the rythm I had in Barcelona, but I couldn’t, I felt lack of willpower or simply strengths. This made me feel very guilty, and whether I was conscious or not, it made my body producing cortisol and rising my stress levels even before I get out of bed.

One of my many flaws is that I have the tendency to measure my self-worth depending on how productive I am during my waking hours… yes I know, this is a horrible way of thinking, sooo wrong!!

Thanks to me, I didn’t wait long and decided to stop that mindset. I made few little adjustments and replace the go-go-go with slow-slow-slow. Since then, I’ve being able to enjoy life, holiday and work at the same time. I don’t plan my days, I wake up and see how I feel and what I need that day.

Sometimes I go for a run first in the morning, others I work quiet in the living-room while the rest of the house sleeps. If we go to the sea, I enjoy the boat ride, I swim, I play with the fishes. Somedays I stay at home because I have a conference call with a client, but I don’t mind to miss the excursion, I really enjoy what I do and get excited everytime I have a session planned, also I enjoy to have the house for myself, quiet and without disturbances . Somedays I have a nap, others I sit in front of the computer or get entertained with Instagram.

I know it’s much easier embracing the slow approach here in Menorca. The island transmits me calm, my pulse rate get slower, I’m more present and I’m able to melt with the nature. I can spend hours laying down in the boat looking at the sky, just focused in the sound of the sea, the birds and my heartbeats.

The most surprising about all, is that even if it looks I work and less productive, I feel much more enriched in every area in my life. I feel better, I’m able to exercise more, to eat healthier without efforts, I’m able to focus better. I’m more patient and better listener.

We can’t control de demand and external forces but we can control how we deal with them and how we navigate all the twists is up to us. We have the power to stay calm, centered and productive, it just takes daily practice.

It’s has been essential to me to live a full and richer summer life.

The post Cherish each day as it comes! appeared first on Healthy Forkful.

Theorically, if we were machines, like a car for example, we would eat only when we feel hungry, when we need fuel to run and work.

It can make sense, if you only eat when you’re hungry, then you will be providing yourself just enough fuel to be healthy without overdoing it on calories and you will achieve your body weight and body-figure goals.

But the truth is, and fortunaly for us, we are not machines, we have feelings, emotions and an intelligent brain.

If you have try the strategy of only eating when you are hungry, you probably has fallen lamenting your lack of willpower, in guilt and in self-sabotaging. This sentence may sound familiar for you… ‘I try to be healthy and eat only when I’m hungry but can get my hands out of the donuts box or the crisps bag’.

As long as you follow this advice and pretend that’s an achievable goal, the longer you will suffer, and the further you will be of achieving your healthy goals.

We, as humans eat for hunger, but also for many other reasons like the once I mention below.

Pleasure

I’ve always said that I love food, I really enjoy every bite of it and it is because food is delicious and can be deeply rewarding. Many times we eat just because we like a particular food. This is a fact and a characteristic not a mistake.

Emotions

It’s common for some people to go to food in response to stress, anxiety, shame or any other negative emotions. But there is also the side when we turn into food to celebrate and to be part of a joy and happiness, think in the big feast at weddings, birthday parties and big social events.

Habit

Personally I used to have breakfast first thing in the morning, just woken up I went straight to the kitchen for my bowl of cereals. And how many of you eat lunch because it’s lunch time? When you adopt healthy eating habits your brain learns to moderate your hunger levels according to the rhythms you set. But if you develop unhealthy eating habits, this can work against your, you for example may have train your brain to always eat a bar of chocolate after lunch, and you end up doing it just as a habit, not because you really wish for it.

Socializing

Where we are born, grown up and live, many times determinate what, when, where, how and why we eat. This was ok until the industrial era and convenience foods arrived to our lifes. Now you can find the same kind of unhealthy food everywhere in the world.

Nutrient deficiency

It’s important we satisfy all your nutritional needs. Throw food you should provide you body with all minerals and vitamins it needs as well as protein, carbs and fats. Your belly may be full, but if you are not getting adequate nutrition from the food you’re eating you may still experience cravings to eat. For example you cravings for chocolate can be telling you, you need more magnesium.

All these motivations for eating are perfectly valid, the problem comes when we make poor food choices and/or overeat in those situations. So the issue is the result of eating unhealthy food instead of the reasons of eating it.

It’s okay to eat something to comfort yourself after a stressful day at work, eat it because it tastes good or enjoy a meal with your friends. These are totally normal and it’s part of being alive, no matter your size.

Actually, ignoring your cravings or repressing yourself can lead to bingeing. So only eating when hungry is impractical and doesn’t work, it makes you feel guilty and it’s highly probable that you will end up sabotaging yourself.

You need a strategy that actually helps you make better choices, and only eat when hungry is not. You need to accept that there is a valid reason behind all of your urges to eat, be aware of all those needs and don’t ignore them.

If you accept those reasons, and believe they are valid, when you find yourself in front of ‘unhealthy’ food and your willpower is weakened you will may eat few more calories than planned; but if you think you should only eat when you are hungry and find yourself in the same situation with a big table of ‘unhealthy’ food and lack of willpower, I’m sure you will end up eating much more and won’t enjoy it as much.

When we are experiencing difficulties or few bumps in our normal life, it’s wonderful to endeavor  for habits that meet your hunger needs with real and natural food and avoid impulsively eating processed foods. But also important is connecting with loved ones, taking care of your emotional needs, and even enjoying life’s pleasures.

Food is such an important part of life, it is relevant to all of your values, not just health. Once you accept this, it is much easier to get the balance right.

Are you one of those who only eat when you are hungry? How did it go?

The post Why do we eat? & why ‘only eat when hungry’ is not a good idea appeared first on Healthy Forkful.

Today, March 22 is World Water Day.

Two days ago it was International Happiness Day and also World Meatless Day and a few weeks ago Women’s Day. And you may wonder… why the celebration of all these International Days …

International & World Days

In the first place, they are hold because of existing global problems, and with the aim of raising awareness and calling to attention so that we demand our governments and states to act and take actions about it. They are promoted by the General Assembly of the United Nations, which besides pointing out these days, usually makes a description of the situation and gives recommendations to improve and solve the problems.

The truth is that there are so many problems that we could be claiming almost every day of the year … But today we will focus on water. This year, the United Nations has set itself the objective of raising awareness and guaranteeing the availability of water and its management in a sustainable manner.

World Water Day

Water is life. We all need water, to drink, to wash, to enjoy, to cultivate, to grow. Poverty, economic growth, sustainability and our health depend on water.

While living in Cambodia, I was able to experience firsthand what it is to live without running water. In the school where I volunteered, we had the luxury of having edible water, water was filtered through an electric filter. Sometimes we suffered blackouts that could last for days, and when that happened we ran out of water because the filter didn’t work. That is when we had to go to our neighbors, all shamed because they lived without running water or electricity, but we were there asking them to lend us water. They had huge barrils on the outside of their homes where water from the rains was collected, during the monsoon season, that barril gets full and then the water is used racionally during the rest of the year, we can say it’s a way of harvesting water.

I will never forget those showers, soaping and then throwing small pots of water back in the garden, it was actually fun, except that the water was frozen! I also remember another day, had a shower directly under one of the pipes outsite the school. The raining water fell directly through the pipe, it was also quite good, if you think about, at the end the pipe was like the shower head, the only problem again was the temperature of the water and that the pressure of the rain water was really really strong. In situations like this is when you really realize and value the luxury of having a hot shower and running water at home.

In the village we organized a survey to know the main concerns of the local families. Access to clean water, having toilets and access to health care were the most repeated. That’s how a beautiful project, where I could participate started.

Together with another organization specialized in the treatment of clean water and private collaborations, we were able to offer families ceramic filters made from rice and clay. These filters allowed to have clean water suitable for human consumption, they could drink it, use it to cook or brush their teeth, for example, that was an important step to improve their life standards. Families were asked for a small contribution of two dollars in order to give them a sense of ownership over the filters and that it was not just charity, they also had to attend a training to learn the correct use and conservation of the filters. The project was a success and more than forty families in the village, have these filters now.

The purpose of all this long speech is to raise awareness of how lucky we are to have access to drinking water, to be able to enjoy it whenever we want, and without the risk of facing polluted water. We should be grateful for that. Let’s try not to waste water with unnecesary extra washing machines, leaving the tap open while we brush our teeth or while washing up. Collect the rain water and use it to water your plants, take showers instead of baths … every simple gesture, even the smallest contributes to a water usage more sustainable and respectful with the environment.

Happy World Water Day!

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P.S. Next Monday 26ht, I’ll be having a hands on cooking class at Gastronomía Activa, in C/ Maria Cubí 155, Barcelona. It will be about Fresh and Light Cooking with three incredible, delicious and easy recipes. 

The post World Water Day appeared first on Healthy Forkful.

Pixabay

Today we celebrate International Women’s Day. We recognize and honor the fight that started more than 200 years ago, in 1911, the fight for gender parity.

The gender parity hasn’t happened and won’t happen overnight, but thanks to our progress, fights and battles, we are making positive changes and gains day by day. We all need to keep it up and we all can play a purposeful part in pressing for gender parity, so do what you can to truly make a positive difference for women.

There are millions of women out there who fight for their dreams achieving their maximum potential, jumping out their comfort zone. I actually believe that a life lived without fear is a life of authenticity and fulfillment. Don’t be afraid of crowding out!

How to live your life with open heart and without fear

Your body is part of your expression

Be fearless in your body and don’t allow yourself to hate any part. Use your entirely body, it’s perfect and strong.

Don’t be ashamed of your passions

Have you ever feel we all end up looking  exactly the same? like we don’t have our own personality? Don’t be embarrassed about your interests, thoughts and likings. Don’t try to just please others. Shine, you are worthwhile!

Trust in yourself

When in doubt about your own abilities, think you are right on time. Trust yourself and the universe, because everything around you is in divine timing.

Understand friendship

Not every friend will stay in your life forever, it’s sad but that’s ok. Be open to make new friends and share yourself with new people. We are all strangers at the beginning.

Share your thoughts and emotions

Some probably will disagree with you and you with others, but don’t be afraid to show your unique voice.

You are beautiful

Don’t waste your precious life trying to convince yourself that you are beautiful and powerful, don’t compare with others and don’t feel you are unworthy. YOU ARE JUST WONDERFUL AS YOU ARE!!

It’s them, not you

Everyone has their own fights and conflicts. When someone says nasty things that make your feel insecure or less-than, it’s a manifestation of their own pain. You are just in their way and it doesn’t really have to do with you. Don’t accept their judgments as facts, just forgive them and know it’s not you!

The silent treatment

To ignore your fears is the best way to keep them from getting the best of you. Make a conscious effort to stop playing and feeding into that inner voice. Say to yourself ‘I am good for this and that, and I do deserve it!’

The post International Women’s Day | Fight Your Fears appeared first on Healthy Forkful.

Few weeks ago I had to do a talk about healthy habits and offer a healthy dish in a private company. The idea was to rise awareness among the employees about how food can affect our health and few tips to make those healthy habits to stick in.

Was funny when the first two people approached me and asked if there was meat in the dish I was preparing, they claim they couldn’t live without meat…

thankfully for them, there was chicken. Chicken is a great source of protein, ideal for a healthy immune system and muscle repair. But as I explained in the talk, being healthy is not about dieting or eating just greens. The importance is to find a balance diet, to make sure to get organic always we can, to go for free-range chicken and grass-fed meats, or from trusted sources (be friend of your butcher!) and always build half of your plate with veggies.

And that is exactly what they had for lunch, a delicious and tasty cauliflower couscous with chicken. Kind of a fried rice, but without the rice and without the fried. 75% of the dish was veggies and the other 25% meat. Many of them confessed me afterwards they were sceptical about the cauliflower, but they were pleasantly surprise when they gave it a try. One thought changing rice for cauliflower was genius and an official cauliflower hater just love it (he repeated 3 times!). A total success among meat eaters.

It could be made with leftover turkey, what it’s great for these days where the big bird is leading many of our tables! You would just to skip the step the step 2 and just add the cooked turkey, diced in the step 4.

I would love to see how you trick those who believe cauliflower is not good, so please don’t forget to tag #healthyforkful on Instagram or leave a comment below.

Print

Cauliflower Couscous w Chicken

Course Main Course

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4 people

Ingredients

• 4 organic free-range medium chicken breast minced
• 1 head small cauliflower
• 3 carrots peeled and diced
• 125 g green peas frozen
• 1 garlic clove minced
• 3 tablespoons soy sauce
• 1 teaspoon ground ginger
• 2 eggs

Instructions

• Cut the cauliflower into florets. Using a food processor, proccess the cauliflower until it get couscous texture. Sauté in a hot pan with a bit of oil.
• Heat some oil in a pan over high heat. Add minced chicken and sauté until fully cooked. Remove from the pan and reserve.
• In the same pan, heat a bit more of oil and sauté carrots with minced garlic. Add peas, ground ginger and soy sauce. Cook for a couple of minutes.
• Add the chicken and cauliflower and cook a bit longer so the flavour mix well.
• Beat the eggs in a bowl. Make a hole in the middle of the pan and add the beaten eggs. Mix with a spatula for a couple of minutes and then mix with the cauliflower and chicken mixture.
• You can serve it hot or slightly cold.

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Have you ever wonder why you feel happier and more energetic in the summer?

Longer days, sunnier and brighter days, holidays, stone fruits, more social parties, delicious summer veggies, laughing friends, travelling … It’s hard not to love summer season.

Although I often feel more sleepy and sluggish during holidays, I always attribute this to the difference of altitude and the calming sea energy. But in general every one is more energetic and less stressed this time of the year. The reasons of this effect according to science are:

We consume more vegetables and fresh fruits

Heavy meal doesn’t really appeal in hot days, so our plates fulfill with fresh and seasonal fruits and vegetables. These foods are rich in vitamins and nutrients that boost our immune system, mood and brain.

Vitamin D

Vitamin D is super important for our mood and brain. Many of us suffer vitamin D deficiency during cold season. But in summer the sunshine vitamin is easier to access since the sun shines brighter and you also spend more time outside in the sun.

You get better sleep

All that time spent outdoors, relaxing, exercising and enjoying, make you get into bed more tired but satisfied than usual. That’s why you rest better. When you admire the beautiful sunsets in summer, the brain get a signal, from the sun going down, to produce more melatonin, the sleepy-time hormone, leading to good nights sleeps.

You socialize more

During winter you tend to work and go home, few parties or events are held except winter holidays. In summer we always find an excuse to stay outside, we meet friends for a cold drink after work, we organize garden parties, picnics and even spend more time in nature. Studies have shown that walking in nature produce more positive thoughts, and not really wonder why, green, the smell of fresh flowers, the silence of a loose path in the mountains… experiencing all this make happy to everyone!!

So as science says, weather is important for our mood and health, but not the only reason of our happiness. There are many other things affecting us as our social life and relationships, our diet or exercise.

The post Why We Feel Better in Summer? appeared first on Healthy Forkful.