Nutrition and Mental Health

Hello everyone! I’ve recently shared a blog post about the importance that grocery shopping plays in a healthy lifestyle. In fact everything starts at the supermarket, or even before when we set our mind to make good decisions. Making decisions is one of our constant activities and they can either lead to a life full…

Daily Routine: 5 Week days in The Netherlands

Hello my beautiful friends, Some of you have been asking about my daily routine in the Netherlands, and mainly how do I balance my full-time job with a healthy and active lifestyle. First of all, I have to say that I completely don’t like the word “routine” if you consider it to be associated with ordinary and boring activities… No,…

Shall we go to the Supermarket?

Hello guys! Everything starts with a visit to the supermarket! If you set the goal to eat healthy and make good choices it’s important not to underestimate the importance of grocery shopping. Supermarkets are sophisticated marketing systems and everything we see in the shelves, sample booths and even the light & smell are intentionally created to…

Já conhecem Os Bolos da Vera?

Olá a todos! Hoje foi dia de festa cá em casa! A minha avó celebrou 74 Primaveras e como eu ainda não tinha celebrado o aniversário em família a festa acabou por ser maior. Como já vem sendo hábito O BOLO ficou a cargo de Os Bolos da Vera em Torres Novas! Admiro a Vera…

Balancing the 4 elements of Life

Hello beautiful friends, As promised I’m sharing a few insights on what I consider to be the 4 elements or dimensions that we have to keep balanced in our lives. From my perspective we are only able to perform at our best when we have these  4 elements balanced (and in peace)! In line with this belief, a successful…

Dutch Life: Tulips and Spring time!

(Ver português em baixo) [EN] Hello my beautifel friends, Living in The Netherlands has been quite an experience! Very rewarding at some aspects but a challenge in others, nonetheless spring makes us forget all the down aspects of the long dutch winter and bless us with the most amazing views and flowers I’ve ever seen…

The most underutilized antidepressant: Exercise!

(Ver portugues em baixo) [EN] Hello my friends, Yesterday, I went outside for a run and suddenly, whilst enjoying myself, a quote came to my mind “Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant”. Therefore today I decided to talk about emotions… We all know how they feel, we have experienced different stages…

New Challenge: 100 Healthy Days| Novo Desafio:100 Dias Saudáveis

[PT below] Hello my beautiful friends, Last Fall I had an amazing time doing the 8 Week Fall Challenge, which also helped me to become more aware and mindful of my choices during business trips and external events that I have to attend (normally my biggest struggle). This time I’ll do 100 Healthy Days, mixing…

What is Mindfulness? | O que é o Mindfulness?

[EN] Hello my beautiful friends! 🙂 As some of you might know this is my favorite time of the year, not only because people tend to be more caring, but also because it’s the period in which we evaluate the year that is about to end, and set new goals to fully embrace the upcoming…