We live in a world full of haste, excessive stress, and multiple responsibilities. Sometimes the clock is against us, and the concept of a good meal is not an option. We wake up late and find ourselves face to face with traffic that seems to have no end. Work takes longer than expected, and we end up exhausted at our desks without having the opportunity to take a few steps in a nice park or get some exercise in the gym. 

The day is over, and we just want to get home, relax and get some sleep so that everything starts again. This routine could drive anyone crazy, but we can always find a space for ourselves, a healthy meal, or a moment to relax as God intended. It’s just a matter of generating habits that help us improve every aspect of our lives. The good news is that it is not as difficult as it seems.

Habits for positive change are small actions that have a perfect place in the day-to-day life of any person. They lead to serenity, balance, health, and many other benefits.


Mindfulness is the awareness that arises when one intentionally and nonjudgmentally pays attention to the experience of the present moment. Mindfulness is trained through formal meditation and informal practices. One of the central proposals of Zen is to calm thoughts and emotions to establish a stable and lasting inner peace to take the good habits to change your life positively. Inner peace is a necessary condition for acting appropriately and enjoying well-being. 

Eat Well

A healthy diet makes our body work in the best possible way. This covers our basic physiological needs and reduces the risk of disease. The goal of eating a healthy and balanced diet is to provide the body with the nutrients it needs to function well and give us enough energy to face our day.

Work out! 

Playing sports should be an activity as necessary and automatic as breathing or eating. However, people have a bad habit of escaping from this personal responsibility. Exercising not only improves your health but also helps you sleep better. Find the sport you like the most, start with small routines and increase the intensity if your body requires it.

Plan your day

The day has 24 hours, and the first thing you have to do is stop making excuses. Write down on a sheet of paper the earrings you have in the week, then distribute those activities on the days of the week, and that’s it. You will have a better perspective of what you have to do. I recommend you start with the most activities, this way you will have enough time to correct mistakes at work. This organization applies to every aspect of your life.

Drink a lot of water

Drinking-Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight-loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Sleep well

When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way, like colds or the flu. And according to the well-rested sleep specialists over at the American Academy of Sleep Medicine, proper sleep can also make vaccines more effective, which is obviously a plus.

Not getting enough sleep can lead to heart health problems like high blood pressure or heart attacks. That’s because lack of sleep can cause your body to release cortisol, a stress hormone that triggers your heart to work harder. Just like your immune system, your heart needs rest to function.

Quality time

Although it may seem like something without much importance, having a good time with the family or going out with friends can increase your mental health by up to 87%. Our brain needs challenges, but it must also learn when to relax. These moments of happiness can generate changes in our behavior, improvements in our lives, and more.

It’s time to take a break and change our old habits.

The party was quite fun, you drank more than usual, but that didn’t matter to you, you felt great, confident, happy. The problem was waking up. That moment when you open your eyes and the sun welcomes you, but it is not the only visitor. A migraine is also there with you and makes your life miserable. You feel like your eyes are going to explode, your head is spinning, and you do everything possible to avoid running to the bathroom.

We want to tell you that we have also been in that situation and that is why we want to help you with some hangover remedies.

One good Detox

After excesses, whatever they are, it is primordial to pamper your liver. This central organ of our body has many functions: it notably processes waste, manages toxins and all the “bad” products that we ingest. The liver is particularly stressed when you consume too much alcohol. A detox cure based on artichoke or black radish allows you to “clean” it after this overuse. 

Ginger for the nausea

The day after a party that is a little too drunk, you can be “woozy” nauseous… Thanks to its many virtues (anti-emetic properties), a portion of ginger can relieve nausea. Try a nice cup of tea with this fella. Maybe a smoothie with coconut water, a pinch of ginger, and lime can help you with that awful battle.

Choose your food wisely
Food is crucial if you want to feel better, but you need to choose carefully and discard all processed industrial products, meals too fatty, too sweet, or too salty. We recommend you go for healthy and light meals. Also, foods rich in fiber (legumes, vegetables, fruits, etc.) can do their job in the bathroom. You know what we’re talking about.

Thanks to EMS (electro muscular stimulation) technology, 50 minutes a week are enough to get back into shape, lose the extra pounds, and regain health and well-being.

The fitness community has been talking about the effectiveness of short and intense physical workouts: from thirty, twenty, or even just fifteen minutes. They are exercises designed for those who have little time to go to the gym. They work, but of course, it depends on the goals that those who train like this want to achieve. 

Here at A de Coco, we care about your health, and we leave you with 4 reasons why 15-minute workouts really work.

The first reason is for beginners

If you’re just beginning your fitness journey, complete each exercise with bodyweight or light weights if you feel comfortable doing so. You should aim to push yourself to get as many quality reps in as possible for the duration of each station, but make sure you’re able to keep the proper form for all reps. Remember that it’s not about speed, as it is strength, power, and control. If you find that you are gasping for your breath at the end of each station, slow your pace slightly and take at least 30 seconds of rest in between sets.

Second reason

With shorter workouts, you are also less prone to muscle tears, damaged joints, and other exercise injuries but still trigger your body’s adaptive response mechanism to multiply your strength, endurance, vitality, mobility, and longevity.

The third reason is for professionals

For athletes, bodybuilders, or other fitness-pros, use a barbell, dumbbell, or kettlebell where you see fit. For optimal muscle gain, you want to get yourself almost to the point of failure with each exercise, but be careful not to push yourself too far past the point of fatigue. The goal is to challenge yourself and get in as many reps as possible, but still, you should be able to perform them with success. Aim to take as little rest as possible in between movements, but no more than 30 seconds.

Final reason 

Just keep in mind that 15 minutes can help you increase and maintain muscle strength, but if you’re looking to lose weight in the process, you’ll need to tack on more time to your workout. Building up to a 30-minute routine (preferably with weights) in addition to regular cardio during the week can help you achieve this.

If you want to find out for yourself just how effective 15 minutes of exercise can be, give these speedy workouts a try. Just don’t try to use your lack of time as an excuse for not working out anymore—that gig is up.

Getting your fill of fiber can seem tough, especially if you’re not in the mood for vegetables.

You may be surprised at what foods have high amounts of fiber. And why do we care about having enough fiber in our diets? Keep reading for more about why fiber is important and some high-fiber foods you can include in your everyday lifestyle.

Types of dietary fiber

Many foods are rich in fiber; however, not all fibers are the same. Fiber is divided into two different types: soluble fiber and insoluble fiber. Despite being different, both should be included as part of healthy habits to help prevent disease and better digestion.

Soluble fiber:

Soluble fiber helps prevent cardiovascular disease. It is a fiber mainly found in peas, lentils, beans, seeds, nuts, barley, oat bran, and certain fruits and vegetables. This fiber is attracted to water and turns into a gel during digestion.

Insoluble fiber:

Present in whole grains, vegetables and wheat bran, it is a fiber that helps digestion (which is ideal for people who suffer from constipation), accelerating the passage of food through the stomach and intestines.

High fiber foods

Before knowing some foods rich in fiber, at A de Coco, we want to make you some recommendations for a balanced diet: first, change saturated fats for unsaturated ones; increase the consumption of fruits and vegetables, as well as whole grains and nuts.

Without realizing it, in this way, you will be eating a diet high in fiber that will significantly help your body. To meet this goal, you can do several exercises, including always looking at the nutritional information and food table of the products you consume.

Now, vegetable fiber, which is what we commonly consume in fruits, vegetables, and grains, you can find them in:

  1. Vegetables, legumes and nuts

If we talk about vegetables, look at lettuce, chard, carrot (raw), and spinach. If you want cooked vegetables: asparagus, beets, broccoli, and mushrooms are great options. Regarding legumes: lentils, beans, peas, and chickpeas have high fiber content. And finally, if you like nuts, you can consume sunflower seeds, almonds, or pistachios.

  1. Fruits

There is a whole world of high-fiber fruits. Among them, apples, bananas, peaches, pears, mandarins, plums, and pineapple are among the main ones. Another excellent option is dried or dehydrated fruit.

  1. Grains

To learn how to spot the fiber-rich foods in this category, eat: whole grains, whole grain bread, brown rice, popcorn (believe it or not), and wheat pasta.

According to the WHO and the Dietary Guidelines for health, it is advisable to consume legumes such as beans, lentils, and chickpeas at least twice a week and five servings of fruits and vegetables a day.

The benefit of consuming fiber

Now that you know the foods that are a source of fiber, we want to tell you about other additional benefits to those we have already mentioned.

In addition to helping good digestion and preventing heart disease, fiber helps control diabetes, helps you have a healthy colon, and decreases the risk of obesity. Likewise, multiple studies suggest that fiber prevents conditions such as colon cancer.

If you want to increase the fiber intake in your diet, here are some easy-to-follow recommendations:

  • If possible, include vegetables in all your meals (breakfast, lunch and dinner),
  • Consume nuts, fresh fruits, and raw vegetables between meals and as snacks.
  • Ripe fruits contain high amounts of fiber, do not waste them.
  • Vegetable fiber generates a feeling of satiety, which helps control your weight.

Create your diet according to your tastes. Remember, eating well is also synonymous with eating delicious food!