Category: Blog

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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!

Posted on by adecocoteam

Technology is a wonderful thing, but have you ever stopped to think about how much time you spend in front of the computer? A couple of hours? Noon? And have you ever wanted to look at something on your mobile and suddenly realize that you are browsing social networks? In fact, it is estimated that we look at our cell phones 50 different times a day!

Imagine the impact this has on your daily routine and how it contributes to stress, impairs sleep quality, and “robs” you of time. Here are some ways to facilitate digital detoxification, also known as a digital detox.

1.Check your screen time

The operating system of many mobiles, tablets and computers allow you to control the time you spend with these devices. It is also interesting to see which applications consume most of your time and the relationship between them. It makes sense that the ones that are related to work are the ones you use the most and it’s ok, but if you spend the most time with apps related to social media, you may really need a digital detox!

2. Remove the mobile from your routine

What would we do without a mobile? It is the first thing we look at in the morning and the last thing we see at night and this is a problem. We may start to feel anxiety when we spend a few minutes without consulting our mobile phone, which may even affect the quality of sleep.

Turning off the mobile serves to stop being available at any time and anywhere. Avoid looking at your mobile just when you get up: instead, spend some time meditating, reading the newspaper or magazine, leave your mobile in another room out of reach, or leave it charging outside your bedroom at night.

3. Digital Detox challenge

It may be easier for you to start a digital detox if you can persuade someone to do it with you. Whether it is family, friends or co-workers, having a person around who is not “hooked” to the screens makes it easier to socialize, which is an ideal technique to reduce stress.

Having a detox partner will help you keep an eye on yourself to prevent you from checking social media at all times.

4. Set limits and respect them

It’s hard to abstain and cut out the digital world altogether, but you can start by designating a few screen-free hours. For example, during meals or during a walk in the park, just leave your mobile.

5. Enjoy your new freedom

When you realize that you don’t have to be available 24/7, you will be surprised to see how much free time you have gained that you used to spend browsing social media in the morning and at night.

Now you have the opportunity to reward yourself for being less dependent on the digital world, prepare a delicious dinner, enjoy a glass of wine with a good book or relax even more with an anti-stress workout, such as a yoga session. You have earned it!

It is not always easy to leave the virtual world behind, but a digital detox does not mean never using a mobile or a computer again. It is about reducing dependence on electronic devices. The goal is for you to realize that there are things in life much more important than screens, whether it’s playing sports outside or taking a walk with friends to enjoy the fresh air.

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We get it! Not every day is a good day to try new veggie recipes. Sometimes, Father time is not in our favor. Maybe we need to find some spark of inspiration. But fear no more, my friend! We are here to help and offer you this selection of 100% vegetarian dishes. They are so good that you will forget that they are vegetarians!

Breakfast

Cocoa, banana, and oatmeal smoothie

Smoothies are the perfect option for your vegan fast since they refresh our mornings. The great advantage of this breakfast is that oatmeal provides you with fiber and energy that will make your days more productive. It is a simple vegan recipe that requires 5 minutes of preparation.

Lunch

Bollywood Burrito

Indian flavorful street food, also called a Bombay Burrito, is made healthy! This vegan version is bursting with so much flavor filled with curry mashed potatoes, roasted Indian cauliflower, chickpeas, fresh spinach, cilantro mint chutney, and grated coconut just to add a nice touch of sweetness. Delicious! 

Ingredients:

  • Roti wraps
  • Cauliflower head cut into florets
  • Coconut
  • Chickpeas
  • White potatoes
  • Turmeric powder
  • Curry powder
  • Olive oil
  • Chaat Masala
  • Salt

Instructions:

Peel, chop, and boil the potatoes for 15 min. Drain but reserve about ½ a cup of water. Add a pinch of the curry powder, turmeric, reserved water, and a touch of salt. Cover and set aside. Turn your oven to 350F. On a baking tray, mix the whole cauliflower, then the chickpeas, Chaat masala, and olive oil. Ensure everything is coated and bake in the oven for about 25min. Stir it after about 15min. Heat your roti and then assemble. Spread a thin layer of the potato mash on the base. Then add your roasted veggies and any other fillings you like. 

Dinner

Eggplant Lasagna 

Easy to make with simple ingredients, budget-friendly, and rich in flavor. Once you’ve tried it, you know you will wow everyone, even pickiest eaters. This easy recipe is a good option for any family meal that you can always count on. 

Ingredients:

  • Vegan ricotta
  • Eggplants + olive oil
  • Marinara
  • Garlic
  • Vegan mozzarella
  • Vegan Parmesan
  • 3 tsp Italian herbs

Instructions

Start with cutting eggplants into thin slices. Heat olive oil in a pan and fry the eggplants for around 5 minutes. Season with salt and pepper then set aside. Make sure the oil is hot. This way, you will get a much better texture and flavor. After frying, make sure to remove any remaining oil. If needed, use a kitchen crepe.

Next, mix marinara with garlic in a bowl and season with a pinch of salt and pepper. Lastly, be ready for layering your lasagna. Start with a layer of the marinara sauce on the bottom, followed by eggplants, vegan ricotta, marinara, and a bit of vegan Parmesan, vegan mozzarella. Repeat until everything is perfectly stacked. The last layer should be a bit of marinara and ricotta, garnished with Parmesan and Mozzarella.

Bon appetit!

Posted on by adecocoteam

It’s easy to make a fitness resolution on New Year’s Eve; the challenge lies in putting it into practice and sticking with it for the long term. Here are some tips to turn those fitness goals into a reality—not just on New Year’s Day, but throughout 2022.

Make sure this resolution is important to you

It’s rare that a fitness target is just about getting in shape. Whether it’s about bringing more structure to your life, improving your mental health, getting better sleep, feeling a sense of achievement after completing a race, or any other reason, your new year fitness motivations must be personal to you.

Once you find this reason, use it as an anchor whenever you’re feeling non-committal, and if it’s a strong enough reason, it’ll bring you back on track. It’s certainly a great start. 

Be specific about what you want to accomplish—and set a deadline

Sometimes when we make a fitness resolution, we’re tempted to leave it vague and open-ended to leave ourselves some wriggle room. The truth is, you’re far more likely to stick to your goal if you make it as specific as possible. Determine exactly what you’re going to do and when you’re going to achieve it. Deadlines are necessary if you’re serious about making your fitness resolution stick.

Celebrate yourself

Remember why you made your New Years’ resolutions in the first place, and celebrate your successes along the way. We know that fitness resolutions are hard. Cut yourself some slack and focus on the progress you’re making, no matter how inconsequential it seems.

Do what you can to make it fun!

When it comes to making long-term change, fun is fundamental. It’s hard to consistently force yourself to do something you hate. So, if you hate running, try cycling instead. Pick up a sport you used to play as a kid. Listen to your favourite music or podcast at the gym. Do everything you can to make your physical activity enjoyable, because that’s the only way you’re going to want to keep doing it.

Don’t be too hard on yourself.

While doing your very best to stay committed will ensure the best results, if you do hit a stumbling block, it’s okay. It’s vital to remember that you are doing this for no one else apart from yourself and that you can always push on from where you left off, or even start again if you feel that’s what your body needs.

If you do start to feel you’re waning, take one day at a time and focus on the positives you have experienced so far from your training.

Also while it isn’t faltering per se, if you pick up an injury during your training, just do the exercises that are still possible, and if even this isn’t possible, just start your plan again when you have recovered and are ready. It doesn’t need to be new years for you to restart your fitness plan!

We hope that these tips will help you start the year in the best way.

A de Coco wishes you a happy New Year! 🥂

Posted on by adecocoteam

The stress of preparing for Christmas, the huge array of delicious-looking festive foods in the shops and restaurants, food gifts we receive as well as the eating behaviour of those around us create a perfect formula for overeating. Many people get to January a fair few pounds heavier and in dire need of a break from all the rich, festive food. If you’re looking to avoid excessive weight gain this year and want to fully enjoy your food whilst not overdoing it, then try out some of the tips below. You can eat mindfully and yet still very much enjoy different festive foods and drink over Christmas without going completely overboard.

Watch your portion sizes

When the Christmas season arrives, it can be easy to overload your plate.

Those who eat larger portions tend to gain weight more easily than those who don’t.

The best way to overcome this is to control portion sizes or use smaller plates.

To determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes. If you can’t do either, use your best judgment to fill your plate with a reasonable amount of food.

Do not skip any meals 🚫

If you skip a meal such as breakfast, you will surely arrive with more appetite for the Christmas dinner. For this reason, this will lead you to overeat, crave sweets and fats.

Keep in mind that if you have a large dinner, you should not skip breakfast and lunch, just try to eat smaller portions. Without fail, include protein and vegetables so that you can prepare for dinner with a little more carbohydrates.

Control your sugar consumption 🧁

At this time of Christmas, there will be puddings, sweets, desserts and muffins, so try to eat small portions. We recommend serving yourself on a small plate and consuming water to accompany the dessert. Finally, avoid consuming added sugar in other foods and drinks, such as coffee, juices, and cookies.

Beware of alcohol abuse! 🥂

They are liquid calories, and for this reason, you can drink up to 2000 calories in one night. Liquors such as gin, rum, vodka or whiskey, provide you 231 calories in 100 milliliters. So do accounts of what you drink in these seasons! Our recommendation for this Christmas season is that the less alcohol you drink, the better you will feel. Keep in mind, accompany each drink of alcohol with a glass of water; your liver will thank you.

Choose healthy snacks🥗

It is vital to consider the importance of fruits and vegetables; these are the best allies when making a healthy snack or snack. And to maintain adequate weight, they must be part of your meals.

For example, you can eat cherry tomatoes with basil and fresh cheese, banana with peanut butter, pineapple with tajín, there are many combinations you can make, and ensure an adequate supply of vitamins and minerals this season. 🎄

Follow these recommendations and become aware of what you eat, but above all, remember to enjoy these festivities to the fullest with family and friends.

A de Coco wishes you a Merry Christmas!

Posted on by adecocoteam

In general, a strong candidate for the “best full-body workout” title will be any easy-to-learn exercise that targets multiple muscle groups and gives you the practical strength and muscle tone to meet your fitness goals. Exercises that don’t require fancy, expensive equipment earn extra credit.

15 minutes is all it takes to perform a full-body workout. Think about it: it’s less than a Friends episode. Plus, you will be doing this one at home, meaning you can leave the show running. 

Here are some exercises for athletes and fitness junkies looking for a simple and effective full-body workout.

This routine consists of doing 3 sets of all exercises. Each exercise will last 20 seconds with 20 second breaks.

Below you can find all the indications on how to perform each exercise:

Squat 

  • Feet slightly wider than your hips and toes pointing slightly outward.
  • Arms straight out in front of you, parallel to the ground. 
  • Look straight ahead — all the time. 
  • Weight on your heels and balls of your feet and keep your core tight. 
  • Squat down until your hip joint is lower than your knees. 

Mountain climbers 

  • Get in plank position, weight evenly distributed. 
  • Hands shoulder-width apart, core engaged and head aligned. 
  • Bring your right knee into your chest as far as you can. 
  • Switch and pull the other knee in. 
  • Alternate as fast as you can — don’t forget to inhale and exhale. 

Burpees

  • Standing position, feet shoulder-width apart. 
  • Lower into the squat position.
  • Place your hands on the floor in front of, and just inside, of your feet. Your hands should now carry more weight. Go down, after getting in plank position. 
  • Then, jump back up to your feet. 
  • Arms overhead and jump into the air. Repeat. 

Jumping jacks

  • Standing position with legs together and arms at your side. 
  • After bending the knees, jump into the air.
  • As you’re jumping, spread your legs and stretch your arms out and over your head.
  • Repeat. 

Push-up 

  • On all fours, put your hands a bit wider than your shoulders.
  • Arms and legs should then be straight.
  • Lower the body — enough, so your chest almost touches the floor. 
  • Push yourself back up. 
  • Repeat. 

Lunge 

  • Feet hip-width apart and core engaged. 
  • Big step forward with your chosen leg and start shifting your weight forward too. 
  • Lower your body until your chosen leg thigh is parallel to the floor. Keep your back straight all the time. 
  • Use the chosen front foot to push back up to the starting position. 
  • Repeat with the other leg. 

Plank 

  • Place forearms on the floor.
  • Elbows aligned below shoulders.
  • Arms parallel to the body and shoulder-width apart. 
  • Engage your core and keep glutes tight too. 

Remember to hydrate at the end of your training with A de Coco to better recover. You have earned it! 💪 

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Our immune systems are crucial for keeping us healthy, since they help protect us from outside “invaders” such as bacteria, viruses, toxins and more. The topic of immunity has become especially relevant during the COVID-19 pandemic. Though having a strong immune system alone isn’t enough to avoid the coronavirus (social distancing, masking up, regular hand-washing and getting the vaccine are all still the best ways to protect yourself), supporting your immune system is still important—especially as cold and flu season approaches.

We can help support our immune systems by eating a nutritious diet, getting enough sleep and staying away from people who are sick. But it turns out there are certain things that can also weaken our immune systems. Here are five things to avoid if you want to keep your immune system in tip-top shape.

Not Eating the Right Nutrients

Vitamins A, C and D, as well as zinc, are all important vitamins and minerals for supporting your immune system. Probiotics and prebiotics, which add to and support the good bacteria in your gut, help support immunity too. You can score vitamin A from foods like shrimp, salmon, eggs, leafy greens, carrots and sweet potatoes. Vitamin C can be found in citrus fruits, bell peppers, tomatoes and broccoli. Vitamin D is tougher to get through food sources, but can be found in vitamin D-fortified milks, UV-fortified mushrooms, egg yolks and salmon. You can also score some free vitamin D from spending a few minutes in the sun each day (just make sure to wear sunscreen). Zinc can be found in foods such as oysters, beef, chickpeas and yogurt. Get probiotics from fermented foods like yogurt, kimchi and sauerkraut. Prebiotics, which feed those good bugs in the gut, come from fiber-rich foods like fruits, veggies, whole grains and legumes.

Also, according to dietitians, coconut water is a delicious, nutritious, refreshing and a natural beverage that’s extremely good for your health. It is an excellent source of vitamins (A, C) and minerals (Ca, K, Mg, Mn)

Drinking Alcohol

Sorry to be the bearer of bad news, but booze can negatively impact your immune system. In fact, doctors say it’s the worst thing for immunity since it’s dehydrating and can cause inflammation. So if you’re trying to support your immune system, stick to mocktails or cut back to the occasional glass of wine or cocktail. Staying hydrated is another great way to support your immune system, so be sure to drink plenty of water as well.

Not Getting Enough Sleep

Getting enough shut-eye is important to help our bodies rest, recover and fight off illness. According to the National Sleep Foundation, “Consistent sleep strengthens the immune system, allowing for balanced and effective immune function. Lack of sleep, on the other hand, can throw off the immune system. Evidence indicates that in both the short- and long-term, sleep deprivation can make you sick.”
Most adults need 7 to 9 hours of sleep per night. Thankfully, there are plenty of things you can do to improve your sleep cycle (and immune system).

Not Getting Enough Exercise

A study published in the Journal of Sport and Health Science found that obesity and inactivity can weaken your immune system. Additionally, the study found that living an active, healthy lifestyle can improve your immune system’s surveillance activity (or immune cells looking for pathogens in the bloodstream).

Not Spending Enough Time Outside

Spending time outdoors won’t just help you get some immune-supporting vitamin D from the sun, it can also help you fight off stress, which multiple studies have linked to lowered immune function. While some stress in life is inevitable (ugh, work deadlines to meet and bills to pay), chronic stress can hurt your health. Try to keep stress to a minimum by eating foods that help with stress, exercising regularly, meditating, buying some soothing essential oils, trying these science-backed stress-relieving tips and/or talking to a licensed therapist.

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Metabolism is the system by which everything you eat and drink is transformed into energy. Sometimes this system can go faster or, vice versa, slower than it should, leading to weight gain. To prevent this, there are several ways to bring your body back into balance.

Here are 6 easy ways to increase your metabolism.

Get a Good Night’s Sleep

Sleep 8 hours a day. If you don’t get enough sleep, your body reserves energy and performs its functions slowly. Sleeping properly guarantees health and physical well-being.

Eat Plenty of Protein at Every Meal

Some studies have shown that protein can increase post-meal calorie burn by up to 35%. So try adding healthy protein to every dish, like avocados, lean meat or poultry, dairy, fish, nuts, and beans.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

Drink Coffee and Green tea

Caffeine stimulates the central nervous system and a daily dose can activate the metabolism between 5 and 8%. And the same goes for tea. According to a Japanese study, this drink can speed up metabolism by 12%. Researchers believe that the antioxidants in tea, called catechin, provide this boost, although they also emphasize that it may be temporary.

Lift Heavy Things

Lifting weight also increases calorie burn long after training. Of course, it depends a lot on the kilos that are used. According to one study, people who alternate heavier dumbbells and short breaks between exercises increase their metabolic burn by up to 452 calories in the next 24 hours. However, those who use lighter weights and take longer breaks only burn 98 calories in the same period.

BTW… Remember to hydrate with A de Coco before and after your workout for natural hydration😉?.

Drink More Cold Water

Drinking 1.5 liters of cold water a day can help you burn more calories. And why cold? According to German researchers, the body’s work to heat all that water helps speed up metabolism.

None of this should become an obsession. Go include these habits in your daily routine and gently turn them into a very healthy way of life. Your metabolism will start to work on its own and it will do the rest. If you see that you may have some type of disorder in it, always consult a specialist since this system’s diseases must be treated and combined with adequate nutrition and exercise.

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Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent.

We know what it’s like to have an excellent routine and then something unexpected happens. You miss a few workouts and then all of a sudden, you’re in a rut. So the question is—how do you get back into routine?

The first thing to remember is that it happens to all of us all the time. And no matter how daunting it might feel to get back into the swing of things, it is possible to restart your exercise routine. All you need is a little support and a few small steps to make it happen.

If you have found yourself a little off track, here are some tips on how to restart your exercise habit and get back into a healthy routine.

Start with something easy

You can’t expect to be at the level you were before stopping. If you used to run 2 km before, now it is a lot if you manage not to run out of breath after a few minutes.

Be patient and don’t push yourself too hard. Start from the minimum and gradually increase the difficulty, weight or time of the exercises.

If, for example, your level was advanced, you shouldn’t be frustrated if you have to start over from the beginner level, at least for a few days. Later you will go to intermediate and after a month you will regain your normal training rhythm.

Stick to the “five-minute rule”

Many times, when you return to your exercise routine, your idea is to achieve a training routine of 30 minutes or an hour that can be quite exhausting. Which often leads to giving up and not finishing the routine or doing it wrong.

So, if a long workout feels overwhelming, commit to just five minutes. If you start working out and after five minutes you just don’t have the energy to keep going, then you can be done for that day. More often than not, once you are up and moving you will feel good and want to keep going. But just start with five minutes and see where you end up.

Keep it dynamic

This will help you when you need to find motivation. A fun and enjoyable exercise has double the benefits.

Try different activities every day or every week. For example, run on Mondays, lift weights on Tuesdays, bike on Wednesdays, do yoga on Thursdays, and go for a run on Friday.

It is a more than complete program that you will love.

Find an exercise buddy

It is not the same to exercise alone than in company. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. But beware: you get together to exercise, not to chat or to eat. You can dedicate yourself to these activities as a reward at the end of your training.

Reward yourself

Every time you reach a goal, reward yourself or give yourself a small gift (especially when it comes to food). For example, buy yourself new activewear, eat your favorite dessert or drink your favorite drink (A de Coco😉).

This will encourage you even more to play sports and to achieve the goals you have set for yourself. Sometimes rewarding yourself helps increase motivation.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.

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We need to normalize rest, it’s so important and we don’t give ourselves enough of it. You cannot be effective all the days if you don’t take care of yourself, it’s impossible. There’s this millennial idea that we need to grind it out, doing 500 things at once, but while hard work is great, burnout is a very real thing. We want to encourage you to recover as hard as you work or work out. Here are a few tips and tools to encourage you to disconnect from the routine and take a break.

Rest does not take you away from your goals, it gives you the energy to keep pursuing them!

5 Quick Ways to Rest:

Short Breaks

Sometimes you just need to take a break from stress long enough to disrupt the body’s stress response cycle, and then get back into action. If you just need a quick break, take a hike or a bike ride, enjoy a movie, or even have a five-minute meditation session.

Spending time outdoors in the fresh air and physical activity can also be great stress relievers. Incorporating these into your short break, such as going for a walk outside around the block, can help you get more bang for your buck from your short break.

Feed Yourself

Take a regular break for lunch. Have a set time and duration for it and ensure you take time to do something totally unconnected from your current task. You should never work through lunch; you need the time to nourish your body, and your mind!

Consume What Brings You Joy

Focus on consuming content that makes you feel good. Remember, your feed on social media is for you, not anyone else. The news you consume is up to you.

Vacation

A vacation is a real break, in the classic sense of the word, and taking a vacation is more important than many people realize. That’s why many vacation days go unused when they should be enjoyed to the fullest.

The key to a restful vacation is to prioritize rest and fun when you go; don’t overbook yourself with tourist activities or bring so much work with you that by the time you return you feel you need a vacation from your vacation.

Say No & Set Boundaries

Saying no is an underrated form of self care. It’s one of the best ways to take care of yourself. Saying “no” doesn’t have to mean “never”, often times it can just mean “not right now”

Making time for yourself will help to boost your levels of concentration and keep you focused on the tasks that you have to complete. It will also help to keep you healthy and so enable you to work effectively at all times.

So take a break!