How to flirt at a GOD-like level

The couple, according to my point of view, it has a very clear purpose: procreate and give support, both for the parents as to the children. It is a refuge, a source of stability at a personal level, as well as at society level.


To have families where the love is primal means a loving society. Peace and not war.

The most suitable synonym that I have found for the word “love” is sacrifice. A renunciation of the self by the person next to you. A renunciation of the things that are not worth it, what doesn’t develop you as a person but rather destroys you.

Therefore, and as a conclusion to this paragraph, Our main objective is to achieve the capacity for mutual growth by “watering” that love that grows more every day.

It is something progressive.

Love is like building a house: a project (of life). You’ll need to first decide to make a house, collect materials of high quality, consult a good architect… You’ll need solid foundations on which to base your structure, something that really resist the storms. “Those foundations” transferred to love represent a mutual desire to unite the efforts of both to build things well, although sometimes I can go slow (slow but safe).

You need to know if the person you decide to start a project with is someone serious, someone who won’t leave you when things go wrong, someone who even enjoys the obstacles of life because she / he knows that it only have one sense: walk forward and learn from it, always getting up. You need a determined person who really does what she / he says (control her resume). A person who loves you.

It’s worth more better alone than in bad company (The Celestina II 123)

Therefore, dear n00b (rookie):

  • Don’t rush choosing partner.
  • Don’t go out the on weekend to “making out” because that destabilizes you psychologically and it willn’t allow you in the future to create a relationship of trust because you won’t control yourself betraying in this way the trust of the person next to you. And if you both think you can do what you want while you talk about it before, then you aren’t creating a house but a hostess club. I would dare to say that then the shelter you were looking for won’t be there. You won’t have protection. You will be vulnerable. Do you want to lose or what? 😀
  • Learn to control yourself… not because you like it, it means that it’s good. Life isn’t disgusting, it’s composed of accidents and decisions. Your accidents will allow you to be a stronger person and your decisions have to be as wise as possible so that you don’t “cut your only branch that holds you” and then cry for it. Be mature!
  • Don’t allow any type of abuse. Let me repeat it: DO NOT ALLOW ANY TYPE OF ABUSE. It’s possible not to be right but it can be very different how the person next to you makes you see it. No matters if you are male or female, don’t let ANYONE disrespect you verbally, physically, mentally or even spiritually. You are as valuable as the universe, you have an infinite value. Don’t waste yourself, please.
  • Use the time of engagement to decide if that person is really worth it and if not leave it. But do it gently, don’t hurt.
  • Develop your honesty, don’t pretend to be who you aren’t. You will lose time. But don’t understand this as an excuse to stop improving.
  • If you want to climb a tree and you can’t, it’s because you haven’t developed your climbing skills. In other words, don’t expect to be admired by someone who take cares of himself if you don’t take care of yourself.
  • For me what is really sexy is what is truly sexy.
  • Socialize.

See you next day and be loved very strongly. 😛


How to improve everything you want

Or how to become a pro or learn in a really efficient way …



  1. The first step is to have a clear objective
    1. Goal: it does not work to say I want to be the best but rather to understand in an exact way where you want to go. “I want to get to km 42 of this road”. In other words: you know how to go through generally, that is to say, by the road and the measurement system that you will use, the km. It’s so clear that almost anyone who hear it, will understand it rationally.
    2. Motivation: ask yourself why. And do it deeply. The more true reasons you have, the more help you will have to persevere in times of adversity. “I want to get to km 42 on the highway because there is Ana, the love of my life, waiting for me and represents my source of balance and confidence with which I can form a family and to better understand the love I have towards others obtaining in this way a much more useful and good character according to the Bible because I’m a Christian and I believe that what I cultivate now will last forever.”
  2. The second step is to have the resources
    1. Time: it’s necessary for obtaining other resources such as money and the entire list of “ingredients” necessary for “your recipe”.
  3. A good plan
    1. You will use your resources to achieve the desired objective according to the time you have available.
    2. Your plan is the way your brain prioritizes things by placing them in the proper order of execution. In other words: your plan can improve and it will improve surely, I mean, your mind. Therefore, don’t let anyone make your plan, but listen to the advices.
    3. If you have never made a life plan / project / etc., using step 2 above, try to listen to the advice of others / seek information.
    4. The more time you spend making a better plan, the better you will use the resources.
  4. Attitude
    1. This point would have to be written before but nothing happens just as we shouldn’t block ourselves against a defeat / obstacle on the way. These are times when plans improve. These are the moments that remind us not to give up even though things don’t initially go as we want and that it’s important to recalibrate our plan if we have a moment or move on if the moment demands it maintaining a way of behaving as if everything was going according to the plan. If you have time to replan, do it. If not, don’t block yourself. You can change your mind but do not block yourself.
  5. Remix:
    1. The plan based on an objective to prioritize the use of resources efficiently it’s done to obtain a theoretical and practical knowledge of the skill we want to achieve. Look, I said skill, with which, if what you plan to learn has multiple abilities, it might be wise to first clarify the skills one by one and then try to combine them. “One foot in front of the other”.
    2. Mixing everything from the previous points we can understand that when things don’t go according to how we want it’s necessary to analyze the error. “If you fail, you learn by analyzing your fault”. Once we understand what caused the error and why we couldn’t correct it in time we will have to make a plan to solve that error.

Don’t think that this is too tedious, IT IS WITHOUT DOUBT. Especially if you are a newbie. But you can be a newbie without any problem, we are all newbies in something. What I mean by newbie it’s the fact of losing your calm when you don’t understand that everything comes down to getting up every time you fall and understand why and build what is necessary to avoid these falls in the future. This is life, then you laugh at the end. And quite strongly…

“Per aspera, ad astra”

“Through the rough path, to the stars”

So remember that by having life you already have the most expensive thing in the world and therefore you are more than trillionaire and you should plan so that the habits you develop are for life and not for death. Maybe it would be interesting to make a plan to find out what really brings you life and what does not…


You can entertain yourself by replanning, it’s fun and productive.😀

How to make good friends

Do you feel very lonely? Do you need people who influence you positively? Do you want support in the bad times from people who understand you? It looks like commercial advertising… hahaha.


Well, so to make good friends… you can’t. Friends aren’t created or destroyed 😀 Or don’t you remember this article of the last weeks? Friends aren’t made, they are found.

Each person is responsible in a more or less conscious way for the type of person they will become. It’s all round about “those good decisions at critical moments”. Those decisions that change the course of your life or keep the one you already have. Why do I say this? Because people will be what they want to become, what they work for. You can’t force anyone and even more to perform a job as complex and serious such as improving it’s character. You already have enough with yours!

As if it were a professional category, those people who are hardworking and focused on personal growth will always tend to meet. Well, and not just those people. Normally, and to put it simply, you attract what you are since you recognize similar patterns of behavior and feel identified. Doctors with doctors, engineers with engineers, etc.

OKAY. Understood. It’s true, it’s true… friends aren’t created or destroyed…

Well, since I have clarified this I would like to share another “trick of life” that I’ve observed so according to the people you meet, careful! and this is pretty obvious, you will tend to be like those people. There isn’t non-influenciable person. Those who think themselves invincible are stupid because they’re like blind people. And abruptly changing the subject: “it’s not like you need to have many accidents, with one is enough”.

Therefore, and to sum up, to find good friends you have to turn yourself into that good friend as well. And this is especially useful for the time when your friendships aren’t the “best” in the world. In fact, they throw you down . What should you do? Avoid them. It sounds disastrous, but remember that your life isn’t theirs one. To work on oneself changing to better your way of being is very difficult, something that doesn’t even make you feel like you have to do it. But believe me, these things are the kind of “important decisions at critical moments” I was talking about earlier. Surround yourself with people that inspire you to be a better person: an infallible way is trying to help others. Do it!

How to overcome laziness

You’re comfortably seated on your sofa or on your big armchair after a day of… doing nothing… Furthermore, not only you feel tired but you’re full with boredom since you have lost your true motivation in that moment of your life. You feel that life is escaping you again but you do not care very much either… 


Wake up! You know very well that you’re not being proactive and without needing to understand why, you’re plunging back into that vicious circle of “every time, things matter to me less”.

The unwillingness to do things influence the activities you have to do for that day, but not only that, they are also the result of the actions you took in the past. That is to say, you’ll be lazy because you are now and you’re now because you were before.

You created a tendency that makes you feel useless and is isolating you little by little. It’s taking you away from what it is to truly live, in short, you’re getting depressed. We’re not talking about a depression caused genetically but rather of unhygienic mental habits in which we fall daily.

And that’s exactly what it’s about: falling. Well, rather to getting up despite the falls.

Being loyal to the title and for not to over extend more, we will present here a powerful and very simple way to break that bad habit. I encourage you to also have a specialist since the causes of your “laziness-depression” could have very bad consequences if isn’t treated early and is ignored as usual. As if only the physical part matters and not the mental part, “as if a computer would work only by it’s hardware and did not have software“.

Be responsible for your actions, your daily decisions changes your life. Although it seems that they don’t have much influence, all the decisions you make “paint a picture” marking your real destiny.

Don’t forget that your laziness could also be due to a bad rest and a bad diet that takes away from you the desire to work. If you don’t have the right fuel, it’s normal that you can’t do anything. Take a look at “Rest“, “Nutrition” and “Sport“.

Magic formula that has its effectiveness only if you do it when you read it the first time (NOW!):

“Get up right now from where you are, wash your face, drink some water, eat if you’re hungry, stretch a bit, take a deep breath, make your bed and you’re ready to take on more complex problems”. Have you realized what I have done?

Start with something as simple as getting up just when you realize you’re doing the lazy and once you get up do immediately another simple action like washing your face or making the bed and you’ll have the day at your feet.

Through a small decision you have changed your day, your week, your month, your life and the lives of the people around you. You’re making a better world, congratulations!


What does being interdependent mean?

Easy peasy! “Inter-” means between and “-dependent” well, you rely on something or someone to, for example, survive.

Easy, no? Well, everything is already said… The problem of defining it so quickly is that we don’t investigate the practical applications that it has… and since I’m becoming more and more pragmatic (“that thinks or acts giving priority or great importance to practical considerations“) obviously I’m going to have to explain what I learned from this.

Why is it important for me that word being understood? Because I think that is the basis of how to take better care physically and mentally, at an individual level and in relation to the world and the people around us. It also has a spiritual application: a way to be strong in daily life but without being cruel.

For me interdependence is something as simple as two nations that both are working equally and actively developing, have decided to join in an alliance to be more powerful defending each other in case of attack. There is no weak or stronger part but equal.

Reduced at the individual level means that you as a person don’t try to have a relationship with another person who is not at your level. Help, assist, understand, encourage… It can and must be done with all those within our reach. We must be the shield of the weak! But an “alliance” in a deeper plane of a couple should only be done with someone who really has something to contribute to our lives by being people who have developed as we and give us that protection that we also provide reciprocally.

Something like a Spartan phalanx: our shield protects the partner and the shield of the partner protects our own body. The individuals are strong alone but very strong together because they fit, they are compatible.

From here, in what I consider to be my opinion, several conclusions could be reached:

  • I must be an individual who first takes care of himself to later be able to contribute to the others health, especially on an intimate level.
    1. Healthy body and balanced mind: feeding, sport, rest, study …
    2. Meek character (and not soft): development of the capacity to understand that we don’t need to magnify ourselves to be really great but rather to serve in the morally correct and not to fear rejecting what threatens our conscience and life.
  • Everything I decide has a constructive purpose. My real pleasure is in building what is really going to last.
  • Since I am so busy improving myself to being able to give others real support with my words and actions, I know that striving to give the best version of me is what I’m passionate about tremendously and I will find someone like me simply because my decisions will end up placing me in a similar environment. Something like when we say that “love comes alone.”
  • The present world with its cruelty and evil supposes for me a place of training to obtain a better character in terms of patience, tolerance and kindness.
  • I don’t fear being honest, my authenticity relaxes me and I don’t change it for anything. I don’t pretend to be what I’m not and that is truly liberating.
  • I use the observations of others towards me as a source of wisdom. I like that they help me to improve and I try the same thing equally.

Only when we understand interdependence we would have a cooperative society and really busy in development. Unfortunately, we don’t have at a general level that desired peace, we are in war! Get ready.


What to do when you can’t sleep

Do you have trouble sleeping no matter how tired you are? Or do you wake up in the middle of the night and stay awake for hours, looking anxiously at the clock? Insomnia is a very common problem that takes a toll on your energy, humor and ability to work during the day. Chronic insomnia can even contribute to serious health problems. But you do not have to resign yourself to sleepless nights. Address the underlying causes and make changes in your lifestyle, daily habits and the environment before sleep can put an end to the frustration of insomnia and help you finally get a good night’s sleep.


What you can do

  1. Recognize the different types of insomnia
  2. Identify the causes of your insomnia and its role in the problem
  3. Take steps to improve your daytime habits and the environment preceding sleep
  4. Learn how to deal with a problem to fall asleep
  5. Discover ways to go back to sleep when you wake up at night
  6. Coping with daytime stress and worries


Insomnia is the inability to fall asleep or stay asleep at night, which results in something not helpful when going to sleep. Anyone who is awake at night knows how frustrating and annoying it can be to spend hours in bed waiting for sleep to come … and to know how bad it will feel in the morning if it does not. Insomnia can negatively affect all aspects of your health and well-being, what makes you feel fatigued, drowsy and low in energy during the day, affecting your mood and concentration levels and damaging your productivity at work or at school. Insomnia can also pressure you to start to rely on sleeping pills, sleeping aids or alcohol, which in the long run only makes sleep problems worse. Chronic insomnia can even seriously affect your physical and mental health, increasing your risk of suffering health problems such as stroke, diabetes, obesity, high blood pressure, heart disease, Alzheimer’s disease and certain types of cancer.

No matter how long you have been suffering from insomnia or how often you struggle to sleep, do not despair. Although it may take time to correct the habits that contribute to your sleep problems, there are a lot of things you can do to help you overcome insomnia and enjoy the dream of a full and restful night. The first step is to identify the type of insomnia you are struggling with.


Short-term or acute insomnia is a temporary problem caused by changes in your normal routine due to diseases, travel, pain, hormonal fluctuations or stress. Most of us experience this type of insomnia at some point in our lives and while it usually resolves when your routine returns to normal, addressing the problem early can ensure that insomnia does not persist.

Long-term or chronic insomnia occurs when you regularly experience sleep problems (three or more nights a week) for a prolonged period of time (three months or more). Since chronic insomnia has been ingrained for months, changing the unhealthy habits or thought patterns that fuel your insomnia can sometimes take time, perseverance and a willingness to experiment with different solutions.

Insomnia can also be categorized as:

Sleep onset insomnia – This is when you have difficulty falling asleep despite feeling tired. While good sleepers can fall asleep with 15 to 20 minutes of going to bed, If you have sleep onset insomnia it can take hours before the dream finally arrives.

Sleep maintenance insomnia – A condition in which you find it difficult to remain asleep. While it’s normal to wake up briefly during the night, good sleepers usually don’t remember it. But if you have sleep maintenance insomnia, you can stay awake for hours in the middle of the night fighting to go back to sleep, or you wake up too early in the morning. The result is the same: you wake up without feeling rested.


While short-term insomnia is usually due to a temporary interruption of your routine, chronic or long-lasting insomnia is most likely caused by unhealthy habits during the day and at bedtime, shift work, psychological problems and medical or a combination of these factors.

Psychological and medical causes of insomnia

Anxiety, stress and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, pain, bipolar disorder and trauma. Treating these underlying problems is essential to solve insomnia.

Medical problems or diseases. Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease and cancer. Chronic pain is also a common cause of insomnia.

Medicines. Many prescription medications can interfere with sleep, including antidepressants, stimulants for ADHD (Attention Deficit Hyperactivity Disorder), corticosteroids, thyroid hormone, medications for high blood pressure and some contraceptives. The common over-the-counter culprits include medicines for cold and flu that contain alcohol, analgesics that contain caffeine (Midol, Excedrin), diuretics and diet pills.

Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders, like sleep apnea, restless legs syndrome and disorders of the circadian rhythm related to jet lag or night work.

Daytime habits that cause insomnia

Have an irregular sleep schedule, take a nap, drink caffeine at the end of the day, eat sugary foods or heavy meals too close to bedtime and not doing enough exercise are all examples of diurnal habits that can affect your ability to sleep at night.

Not only diurnal bad habits contribute to insomnia, but a bad night’s sleep can make these habits more difficult to correct, creating a vicious circle of restless sleep:

  1. You sleep badly at night
  2. You feel fatigued and stressed during the day
  3. You compensate with unhealthy habits
  4. These habits affect your ability to fall asleep or stay asleep
  5. And the insomnia cycle gets worse and worse

Another common habit associated with insomnia is overstimulating the brain during the day, so it’s harder to clarify your head at night. Many of us exaggerate with our brain during the day repeatedly interrupting tasks to check the phone, email or social media. The brain becomes so conditioned to constantly seek fresh stimulation that when it’s time to relax at night your brain keeps looking for the next information.

In addition to avoiding the screens in the hours before bedtime, try to set aside specific times, during the day, the review of messages and social networks, allowing your brain to spend more time focusing on one task at a time. Taking short breaks of technology during the day and doing non-stimulating activities can also help recondition your brain’s habit of constantly seeking a new stimulus.

If you have trouble identifying the habits that induce insomnia

Some habits are so ingrained that you can overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between that last-minute glass of wine and your sleeping difficulties. Keeping a sleep diary is a useful way to identify the habits and behaviors that contribute to your insomnia.

Sleep environment and routines that cause insomnia

The noise, the light that filters through the window, a bedroom that is too hot or cold, or an uncomfortable mattress or pillow can contribute to insomnia. To make sure the sleeping environment is quiet, dark and comfortable, try to mask the noise with a fan or a sound machine, use low tones or wear an eye mask, and experiment with different levels of firmness of the mattress, pillows, etc.

Creating a peaceful bedtime routine sends a powerful signal to your brain that it’s time to relax and let go of the stresses of the day. The electronic screens emit a blue light that interrupts the production of melatonin in your body which helps you regulate your sleep-wake cycle. Therefore, instead of watching television in bed or using a computer, a tablet or a phone in the two hours before bed, try listening to soft music or a podcast / audiobook, take a warm bath or practice a technique of relaxation like deep breathing or meditation.


One of the most common causes of sleep onset insomnia is anxiety or chronic worry. You get into bed at night, but you can’t sleep because your mind is competing with anxious thoughts about what you didn’t do today, about what could last tomorrow or just feeling overwhelmed by daily responsibilities.

In addition to addressing daytime habits that contribute to sleep onset insomnia (as avoiding caffeine late in the day and exercise in the morning or afternoon) there are steps you can take to learn to stop worrying at bedtime and look at life from a positive perspective. To calm your mind and prepare you for sleep, you can also try:

Use the bedroom only for sleeping. Do not work, or watch TV, or use your computer on the bed or in the bedroom. The objective is to associate the bedroom only with sleep, so your brain and body get a strong signal that it’s time to snuggle when you get to bed.

Turn off all screens at least one hour before bedtime, Dim the lights and concentrate on calm and soothing activities, like reading, knitting or listening to soothing music.

Avoid stimulating activity and stressful situations before you go to bed. This includes great arguments with your spouse or family,or catch up on work. Postpone these things until the next morning.

Change the bedroom clocks to another room. Watching anxiously how the minutes pass one by one on the clock, when you can not sleep, knowing that you will be exhausted when the alarm sounds, it’s a recipe for insomnia. You can use an alarm but make sure you don’t see what time it is when you are in bed.

Get out of bed when you can’t sleep. Do not try to force yourself to sleep. Turning on yourself, trying to fall asleep, can only increase your anxiety. Get up, leave the bedroom and do something relaxing, like reading, drinking a cup of herbal tea or taking a bath. When you are sleepy, go back to bed.

Take advantage of the relaxation response of your body. Relaxation techniques such as meditation and deep breathing not only help you calm your mind and relieve tension in the body, they also help you fall asleep faster. Regular practice is needed to learn these techniques and harness the power they have to relieve stress. But the benefits can be enormous. You can do it as part of your routine when you lie down or when you are lying down preparing to sleep. A variety of smartphone applications can guide you through different relaxation methods, or you can follow these techniques:

  • Abdominal breathing. Breathe deeply and completely, involving not only the chest, but also the abdomen, the lower back and the rib cage, can help you relax. Close your eyes and breathe deeply and slowly, making each breath even deeper than the previous one. Inhale through the nose and exhales through the mouth.
  • Progressive muscle relaxation. Be comfortable. Starting with your feet, tense your muscles as tightly as you can. Hold them like this for 10 seconds and then relax. Continue doing this for each muscle group in your body, working from the tip of your feet to the head.
  • Mindfulness meditation.Sit or lie quietly and focus on your natural breathing and how your body feels in the present, at the moment you are doing it. Allow thoughts and emotions to go unprocessed, always returning to focus on your breathing and your body.


One of the keys to counteract sleep maintenance insomnia is to find out why you wake up at night or too early in the morning. If the light of the street lamps or traffic noise, neighbors or roommates are disturbing your dream, for example, the answer could be as simple as wearing a sleeping mask / mask or earplugs. If you are awake at 2 o’clock in the morning worrying, you need to take measures to keep your anxiety under control.

Things you should avoid before going to bed:

  • Drinking too much liquid at night. Waking up at night to go to the bathroom becomes a bigger problem as we get older. By not drinking anything an hour before bedtime and going to the bathroom several times as you prepare for bed, you can reduce how often you wake up to go during the night.
  • The alcohol before you go to bed. While a drink can help you relax and fall asleep, it interferes with the sleep cycle once you are asleep, causing you to wake up during the night.
  • Great meals at night. Try to dine earlier and avoid heavy foods with two hours before going to bed. Spicy or acidic foods can cause stomach and heartburn problems that can wake you up during the night.

What to do when you wake up at night:

  • Stay out of your head. As difficult as it is, try not to emphasize your inability to fall asleep again, because stress only encourages your body to stay awake. To stay out of your head, concentrate on what your body feels or practice breathing exercises. Inspire and then exhale slowly as you say or think the word, “Ahhh.” Inspire again and repeat.
  • Turn relaxation into your goal, not sleep. If you find it difficult to go back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation or meditation, which can be done without even getting out of bed. Although it is not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
  • Do a quiet and non-stimulating activity. If you have been awake for more than 20 minutes, get out of bed and do a quiet and non-stimulating activity, such as reading a book. Keep the lighting of your room down and avoid the screens to not point to your body that it is time to wake up.
  • Postpone worry and brainstorm. If you wake up at night feeling anxious about something, make a brief note of it on a piece of paper and postpone the worry until the next day, when it will be easier to solve. In the same way, if a great idea keeps you awake, take note of it on paper and go back to sleep knowing that you will be much more productive after a good night’s rest.


For many of us, our sleep problems can be traced back to residual stress, the worry or anger of the day that makes it difficult to relax and sleep well at night. The worse we sleep at night, the more stressed, worried and angry we become. To break this behavior:

  1. Get help in stress management. If the stress of driving to work, family or school keeps you awake at night, learn to manage stress in a productive way and maintain a calm and positive attitude that can help you sleep better at night.
  2. Talk about your worries with a friend or loved one during the day. Talking face-to-face with someone who cares about you is one of the best ways to relieve stress and end worrying hours before bedtime. The person you are talking to does not need to be able to fix your problems, but just need to be an attentive and unprejudiced listener.
  3. Get enough exercise. Regular exercise not only relieves stress but improves the symptoms of insomnia, increases the amount of time you spend in the deep and restorative stages of sleep and help you feel less sleepy during the day. To maximize the benefits of sleep, try to exercise for 30 minutes most days, but not too close to bedtime.
  4. Look what you eat and drink. Caffeine can cause sleep problems between 10 and 12 hours after taking it, and your diet can also play a role in how well you sleep. Some people find that cutting out sugary foods, drinks and refined carbohydrates during the day makes it easier to sleep at night.


If you have tried a variety of unsuccessful self-help techniques, schedule an appointment with a sleep specialist, especially if insomnia is having a high cost on your mood and your health. Provide the doctor with all possible support information, including information from your sleep diary.

Therapy vs. sleeping pills for insomnia

In general, sleeping pills and sleeping aids are more effective when used sparingly for short-term situations, like traveling to areas with different time zones or recovering from a medical procedure. Your insomnia won’t be cured with sleeping pills, in fact, in the long term insomnia can worsen. In fact, pills and medicines should never be consumed if we are able to prevent diseases through healthy habits, personally and socially.

Since many people complain that frustration, negative thoughts and concerns prevent them from sleeping at night, cognitive-behavioral therapy (CBT) can be much more effective in the treatment of insomnia. CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions and behavior patterns. It can be done individually, in a group, or even through the internet. A study at the Harvard Medical School found that CBT was more effective in the treatment of chronic insomnia than prescription medication, but without the risks or side effects.

Eat healthy and economically

For most of us, the invoice of the purchase is one of the most expensive invoices before even introducing the term “healthy”. Most of us, we spend more than half of the money we earn monthly only on food. Therefore, this is a very difficult subject to deal with. But it doesn’t have to be like that, there is a way to keep expenses low and still eating healthy. For this, we must be practical.

You can eat well, in a healthy way and without leaving the budget if you make purchases intelligently and you cook your own food. Knowing how to eat healthy is not spatial engineering, you already know what is good and bad for you, what happens is that fast food is much more convenient from the point of view of how fast you get it, and you don’t need more planning than going and buying it. Therefore, if you manage to make healthy eating suits you from the economic point of view, and also quite simple and quick to do, you won’t have problems changing to a better eating style.


The idea of what healthy eating means is distorted today. Most things available have been modified and altered in some way. I doubt you can get something “truly pure” unless you plant and grow it on your own. Many photos of appetizing foods declared as healthy can be found online, but when you look at the list of ingredients there are more than 20… Some of those ingredients you don’t even recognize them or even are difficult to pronounce… with which you get discouraged right away, since you have no way to find them all, buy them and then spend 2 hours cooking. ¿¡¿Why?!? The food that is prepared at home, roughly, it’s still the best there is, especially because there is little oil and you serve smaller portions.

Healthy in this context does not mean weird or complicated, there’s where the term “expensive” comes from. Healthy is what your body, and not just your taste buds, will appreciate and use to build a healthier and stronger version of you. It simply means: nutritive food.

There is not much to take advantage from processed foods, sweets, pizza or beer… You can survive by eating junk food, but you will be feeding poorly, and as a result your health will pay dearly (even more than fast food that exceeds your budget) and your quality of life will go down. This is the line of the article in which you have to make a decision.



Most of us want to eat “just a little bit more healthy”, we do not want to become overnight vegans; some of us do not have the luxury of buying “super food”, we want something fast, tasty, cheap and healthy at the same time.

The expensive starts with the variety, the more complex your shopping list is, the more it will cost when you get to pay it. Having the same menu and buying the same things can solve this.

If you have pre-set meals and you get bored, the weekend you can always dedicate yourself to do something more creative. The trick is to live healthily even if your diet is always the same, the normal. ¡If you eat well for 6 or 7 days a week you will be doing great! And you will notice that difference not only in the way you will see yourself, but in how you will feel, that it will be much better.



Basic food by default: pasta, oats, rice and potatoes

Always try to buy intelligently and be aware of new offers. Canned food is a great way to save, so buy as much as you can from it. These “fillings” are often belittled by the “health industry”, especially when it comes to maintaining special diets (see food for athletes), in fact they are perfectly good and healthy options that will help you to stay satisfied for a longer time and to have a more lasting energy.

Baked potatoes, with different vegetables and a little oil and salt are fantastic. The problem is when they are fried and we overdo it with salt and oil.

Eat pasta is not bad if we do not exceed the amounts to consume. The pasta with tomato sauce is incredibly good.

You can also buy tons of oats. Basically for 2 reasons: breakfast and homemade protein bars. Oatmeal is probably the best and healthiest food you can have in the morning. Buy several packages at once, even more if there is an offer of type 2 × 3.


Basic vegetables by default: tomatoes, cucumbers and green leaves (for salads)

Many people think that to eat healthy they should eat lots of vegetables, and since they are not very cheap, most simply do not buy them. You do not have to buy all those “nice vegetables” because they have been ordered and they call you at sight (something that shows that marketing strategies work). Fresh products expire before, and if you buy many at once, you are going to throw some of them because you had not enough time to eat them, and it’s not about eating a lot. Buy as little as possible, and no more than 3 types of vegetables when you go shopping. Stay with 2 or 3 that you are going to eat and something universal that you know that combines well with almost any food. Tomatoes and cucumbers, for example, they taste great and are very accessible. You will only need a few vegetables to make a small salad.

The purchase of the packages for the salad many times can be more convenient, because they tend to sell quite cheap, since they expire quickly, this way you will not have to buy the different ingredients one by one and you will need less processing time, besides that you will buy just the amount you will eat at that moment.

A very good way to have fresh food always on hand is to buy them frozen. It’s almost as good as when they’re fresh.

They can really help you!


Frozen food by default: berries, green beans, spinach, broccoli …

Berries, green beans and spinach are the 3 default foods that you can always keep in your freezer. Steamed or even roasted in the oven work very well as a company for other dishes, and spinach is a very good idea for smoothies or accompanying fried eggs. The berries, you can use them next to the oatmeal that you will take in the morning for breakfast. The best part is that since they are frozen they are also cheaper.


Fruit by default: apples, bananas and oranges

If you have enough budget, you can buy mangoes, grapes, strawberries and pineapple. If you want to consume some fruit in your diet, the basics is always the most versatile. The apples last a lot and when they are not fresh enough you can always use them for some sauce, cake or baked with honey.

Bananas, although not as well preserved, are cheap and can be used in various recipes, smoothies or simply with cinnamon and nuts for dessert.

Add some vitamin C to your diet with some oranges, they are kept very well in the fridge and whenever you want you can use them to make an orange juice.


Fill the pantry: peanut butter, beans, mushrooms, tomatoes, honey and nuts

You can save a lot of money if you buy canned food, and the best thing is that you can keep it for a long time. If someday you do not have too much money, you can use this type of food as an accompaniment for rice or pasta.

The peanut butter combines very well with pieces of apple or even to make a sandwich in the morning at breakfast time. It is also one of the main ingredients to make your own protein bars.

Two healthy foods as a base that you can buy and maintain indefinitely are nuts and honey. Easy to maintain and easy to use.


Meat: from what I have been able to observe from my personal experience, meat has more disadvantages than advantages, for example the cruel murder of the animal to be consumed, desertification through the massive felling of trees to make farms and fields, the great use of water that entails, for example, the production of 1 kg of beef (about 15,300 L), the use of substances (hormones and antibiotics) that adulterate the quality of the meat and the digestion more difficult, which can cause colon cancer, among other blood diseases.


Dairy products and eggs: cheese, greek yogurt, eggs

Greek yogurt is one of the most versatile dairy products. It lasts in the refrigerator about a month, so you can buy heaps (at the time of consumption, always take the one from behind to try to consume the freshest products). It can be eaten alone or used in sauces or shakes.. It has a large percentage of proteins and low fat. The best option is to buy yogurt of 2%, and not 0%, because the latter does not satisfy hunger. Combine well with fruits, honey, nuts or cinnamon.

Add a banana in pieces and some nuts and you will have the snack of the day, without too many complications.

When you buy grated cheese, use it only to put it on top of your dishes, as it is very fatty and with a little bit more than enough to give flavor.

Eggs have many nutrients, including minerals and proteins. But if you are worried about your cholesterol level eat only the egg white. Do not overdo it too much by making fried eggs and remember that they are triggers of allergies or that they may be contaminated with Salmonella.


Spices: salt, pepper, paprika, cinnamon …


With a few spices you can make anything that tastes great. You do not need a herbalist. Most of the time you will use salt and pepper, and some oil. If you have problems with hypertension, avoid salt.


For cooking: olive oil, garlic, onion and mustard

If you can buy olive oil, and if it is of good quality, it will be one of the best purchases you can make. You will not use it for frying but to add it to salads or any other dish, but without exceeding. When you avoid frying it, the oil can guarantee its nutritional properties, that otherwise it would be harmful. It’s worth it even if it’s more expensive than sunflower oil.

The mustard, along with some Greek yogurt and spices, can be a perfect substitute for mayonnaise (and this interests you, because it may have been made with eggs contaminated with Salmonella).

An effective way to keep the spices you buy on hand and always fresh, as for example the basil, it is cutting them finely and freezing them (after washing it).

Garlic can be kept in the fridge for a long time. You could peel it so that it would be easier to use when cooking.


Only by using this guide to make the purchase you can get a healthy and tasty menu for you. You will eat well and get enough quality food to keep you mentally and physically strong.

Once you have more money, feel free to add any extra ingredient to the shopping list.

All the foods mentioned above can be used in diets for muscle growth, an increase in the immune system and fitness. It is very true that you are what you eat, so think twice what your next meal will be. The real food is healthy.