- How to maintain a healthy weight

Today I will like to share with you my thoughts about how to maintain a healthy weight, if you are overweight, please read this, I believe your overweight is linked with your emotions and feelings.

I want you to see yourself as a system with three main parts: Body, Mind and Soul. If your mind is not well you will see it reflected in your body; if your body is not healthy you will see it in your mind, the soul is like the cosmic glue between your body and mind that can only work if the whole system is in balance.

Having said that, I have 5 questions that will lead you to easily obtain and maintain a healthy and balanced weight. Please be truly honest when answering this:

Source: Pinterest

Source: Pinterest

1. How do you treat yourself: first and most important, if you don’t treat yourself with respect and self-love it will be really hard for someone else to help you or make you feel loved. Love is within you, find it. Stop thinking bad things about yourself, stop making those thoughts and feelings get stronger, for a moment breath and understand that you are worthy to be love, you are in this world for a reason, without you the whole universe will not be the same. You are unique, love yourself, allow yourself and open your heart to receive love. Furthermore, observe how you treat others, that’s the best reflection on how you treat yourself. Start forgiving yourself for things that already happened, live the present, today is what it matters, forgive those how made you feel bad or said bad things to you, once again that’s their reflection, it doesn't define who you are what others say about you. If you are full of anger, envy, or judgements there will be no space in your mind for healthy and lovely thoughts and that will be reflected in your body. Forgiveness is the best weight lost solution, your mind will feel light immediately and then you will have the opportunity to feel it with nice and beautiful thoughts. You are light, you are love. Your thoughts are powerful, try to avoid negative words and only focus on your positive strengths.
2. What type of food do you allow your body to eat: 

   

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   do you eat fast food every day? 4 days per week? How healthy is your food? Is it full of nutrients or full of chemicals? Don’t be amaze by the idea that you can dine for 1,99 $, your health worth more than that, instead prefer healthier options, buy and select your own food and vegetables, if you are craving sugar go for a portion of raw fruit instead of a chocolate, again I was there too, after suffering of gastritis and kidney disease thanks to my bad eating habits I started caring about what goes inside my body. No more processed teas, I have chosen natural teas with lemon and stevia (which is a plant that is really sweet and taste the same as sugar). I’m not giving up sugar all the way yet but I’m trying to minimize it as possible as I can. Be conscious about what you eat, not being obsessive but nurturing yourself the best you can.
   

   

   Source: Pinterest

3. How often do you eat: There are a lot of medical studies about the frequency the body needs food to maintain a fast metabolism. One signal that your metabolism is working slowly is that you have lack of appetite in the mornings, in the afternoon only eat a little bit but at nights you want to eat for yourself and for a whole community. How to make your metabolism maintain faster? Splitting your meals into 5 small/medium portions. This is what have been working for me since I got sick 8 years ago, I’m not a doctor and this is what my doctor recommended me to do. Early in the morning I like to have my breakfast or first meal which is my favorite meal, I usually cook oatmeal pancakes with raw jam (no sugar added) or scramble eggs (usually 2 egg whites and 1 whole egg) with tomatoes, a whole grain bread toast and natural orange juice. My second meal which I have around after 3 hours the 1st one (this is the time I wait between each meal)  is usually fruit, 1 green apple + 1 portion (fist size) of almonds, 1 cup of black coffee with stevia + 1 portion (fist size) of almonds just to name a few. My 3^rd meal is lunch; I like to have 1 portion of protein (chicken, meat, fish or grains) + 1 carb (potato, whole rice, whole pasta, 1 banana) + 1 portion of vegetables. After this, I have my fourth meal which is usually fruit (1 green apple, 1 small greek yogurt) + 1 portion (fist size) of almonds or nuts. My last meal is dinner, in where I eat similar as lunch but without carbs, so protein + vegetables. During all day I drink more than 2lts of water. I do eat hamburgers and pizzas (which I love) but always try to eat clean all week and eat that on weekends and to cook it myself. If you need any recipe please comment below.
4. How much do you eat: 

   

   Source: Pinterest

   This question is linked to the 3^rd and 5^th, portions are the secret to maintain a healthy weight, if you like cake, try to eat just one piece slowly, eating with consciousness and enjoy that piece. What make us eat a lot is not being focus in the real act of eating but multitasking with our smart phones or laptops and not taking this time to ourselves. Observe how you eat, the activities you are doing while eating, the environment and the portions, try to find balance in your plate each portion should contain as much nutrients as calories. Please note that is not HOW MANY CALORIES a food contains, is about HOW MANY BENEFITS/NUTRIENTS for your health and body it has. 
5. And finally; What makes you eat: this is something you need to realize, why do you eat? Are you eating because your body needs food or because a feeling/thought is making you feel anxiety and the best way to shut up this feeling is having an ice cream? NO! Go directly to the root of that feeling, there is no better way to understand overweight/anorexia than knowing your background, probably you suffered a really sad lost, or when you were a child your environment was toxic (not full of love or peaceful thoughts) or maybe you just changed your environment and cannot adapt. There are a lot of causes of overweight/anorexia but almost all of them are linked to your emotions. My advice is, next time you are feeling sad, try to do something that benefits you, for example, do yoga (I’m a big fan), meditate, go for a walk, call your best friend, find God (whoever your God is) inside you, if you are mad at someone, write a letter and let all of your emotions to get out of yourself, burn that letter carefully and while doing that in a safe place imagine that your bad feelings are burning as well, the trick is to make an action that makes you feel empowered and in control of your emotions. Food should be use to nurture ourselves, to fill-up our “energy tank” when is low, always do it consciously. Be kind to yourself and others.

One last thing, NEVER start a "diet plan" because of a trend, do it for yourself, use that trend as motivation if you wish, however, remember you are doing it for your well-being, is not only to fit a dress for that wedding next month, is a lifestyle and smart choices that will make a huge impact in your health. . 

I really hope these words will mean something to you, that these questions helped you to notice how bad/well your habits when eating are. I have learned this trough my personal experience and will also like to read your opinions, please feel free to like it or share it and to leave your comments. Thank you for reading, see you on the next Easy 5 by Mo.

- How to boost your mood

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aven't you feel like anything is going well in your day, that there are a lot of problems going on around you, that you don't like what you are wearing or your hair or basically anything and everyone seems to be against you? Well, guess what? You are NOT alone, and these can be easily change with 5 easy steps:

1. Play some of your favourite music: The page I always use is www.8tracks.com why? Because i am the kind of person that easily gets bored and in here I can find new music or genders that are not common in my country or in the radio stations near me, however, even if you like to listen a specific artist you can search his/her/their name(s) or tags and you will have tons of different options. 

2. Text/Chat with a close friend or relative: If you are a women you know that the bond with a "bestie" is unique, according to an study by UCLA on friendship among women they suggests that friendships between women are special. They shape who we are and who we are yet to be. They soothe our tumultuous inner world, fill the emotional gaps in our marriage, and help us remember who we really are. By the way, they may do even more. Scientists now suspect that hanging out with our friends can actually counteract the kind of stomach-quivering stress most of us experience on a daily basis. Find more of this study here. This works on guys too!!

3. Realize that you’re blessed: You are alive, aren't you? (Otherwise it will be really creepy if you are reading this LOL). Miracles are everywhere, in the smile of a kid, in the sun shining, in the drops of the rain falling, in a song, in your breathing system, in the trees, in vegetables, look around for a few minutes and notice that your troubles may not be as big as you think, being THINK the key word, what you continuously give attention or thoughts is your reality, this is why the change must come from our inner self, from our minds, think you are ok, that there are people that couldn't read this article for so many reasons and you are fortunate. Be loved, by yourself.

4. Eat something healthy: I said something healthy because the common food associated with mood is chocolate and let me tell you that if you eat chocolate obviously it will make you feel good immediately BUT only for a few minutes when the effect of caffeine + fat + chocolate are gone of your system, so instead of eating chocolate, try to have a snack that is low-fat, low-protein and high-carbohydrate. The effect of a high-carbohydrate food will increase the serotonin hormone which is the queen of boosting your mood. Some examples of healthy snacks are:

- Popcorn (natural air-pop)

- Whole wheat bread with natural jam

- 1 banana

- Almonds

- Oatmeal

Note: If you REALLY need to eat chocolate, pick the ones that are darker, low-fat, and have less sugar on it! It will still make the job.

5. Do something for you: Instead of being stick to your laptop, cellphone, TV, disconnect of the digital world and do something for YOU. Take a long shower, make a little spa at home, get a facial, take a walk, read your favorite book. It only takes 1 hour of your day and you will notice the difference. 

Bonus: Watch this video 

Hope these steps were useful and that it really helped you to boost your mood. If you liked this blog  please share and/or comment. Stay tune for the next Easy 5 by MO.

– How to adapt in a foreign country

Welcome to my brand new Blog! In here I will share my experiences of life and career in order to help you succeed with 5 easy steps. Who is MO? I am a Venezuelan girl living in Canada, married, graduated as an Industrial Engineer, actually studying Business Management and I love to do yoga.

The very fist thing I will like to write is about the Culture Shock. Since globalization is the new black, a lot of people are moving out overseas to obtain better professional opportunities and quality of life. Since I am one of them, I know that in some point you will feel what is called the "Culture Shock", which happens in the period of time of adaptation when moving out to a foreign country. The firsts months, everything is perfect and it feels just like a honeymoon or a holiday this is the first stage, however, that can change quickly when the responsibilities start to overwhelm, the fact that you are living in a different culture, also the feeling of irritability and hostility start appearing and you know you are in the second stage, then you notice that the differences in cultures are greater than what you expected. This may lead to the third stage which is frustration, when you think that your ability to finish things is not as it used to, soon enough will starts lowering your self-confidence and in that moment is when the sirens begin to sound in your head and you are feeling homesick by now. But let's stop for a second and comprehend that this can be change and I’m here to give you the Easy 5 steps that helped me to overcome this stages and successfully adapt in a foreign culture:

1.  Exercise! A busy mind will keep you away from feeling homesick: it is proven that exercising will increase your "happiness hormone" which are the endorphins. This hormone can be release by doing activities that are aerobics or cardiovascular such as running, jogging, yoga and hiking.

2. Involve in activities you like (yoga, volunteer, social events, dancing, TIP: google activities or clubs near you)

Whatever activity or sport you like, find a place or studio near you where you can subscribe. Also, a lot of countries are more than happy if you like to volunteer. For example, in Toronto there is a centre that offers the chance to volunteer in any area you like, you can search in your favorite explorer tool if there are any of this centres where you want to move or are currently living in.

3. Expand your network (in steps 1&2; i.e.: neighbors, classmates, gym friends): be the ice breaker in the room, with a polite tone try to get to know as much people as you can while doing step 1 and 2, this will maintain you entertain as well as giving you the possibility of knowing future best friends and/or coworkers. 

Niagara Falls 

4. Get to know the culture (i.e.: language, traditional cuisine, holidays, festivals, weather) Since you are going to be living in the new country for a period of time, try to like it, to open your mind to new things and to take advantage of this opportunity. 

CN Tower

Canada's Wonderland

5. Create a “home zone”: this place will make you feel instantly in home, this can be a room in your house with paintings or pictures that reminds you your home and give you the comfort you are missing, it also can be an activity you usually did when you were at home such as going to the movies, restaurants of your traditional cuisine, among others. 

If you are Venezuelan, you will love to know that in Toronto you won't miss our traditional "arepas" or "pabellon" since there are restaurants in the city that prepare our delicious plates and also some markets like no frills sales our cornflour plus all the ingredients you will need to cook.

I hope that these Easy 5 steps helped you to achieve the adaptation stage wherever you are and to have a better feeling in the new environment you are now! Thank you for reading. See you in the next post of Easy 5 by MO. 

Your feedback is more than welcome.