hiking - samsara healthy holidays

Hiking as a lifestyle

Holidays on the beach are very nice but combining your holiday with various activities and excursions while doing exercise and getting to know the island, is priceless.  Mallorca is the ideal place to practice any sport in the open air, but in this post we want to focus on hiking, one of the activities recommended by Samsara Healthy Holidays.  Today we are sharing with you why you should start practicing this complete sport.

Before beginning, we should mention that this is not a competitive sport, and that it is often done in groups, or if you prefer, alone.   It is an activity in which you come into contact with nature, you get to know yourself and you can set your own limits.  It is because of this, that its benefits can also be felt psychologically, as we will see below.

Despite being a sport that doesn’t require a lot of effort, one of its qualities is that we can get into shape while doing it.  It improves our endurance, our fitness and with time, our lung capacity.  Being an aerobic sport, it is also very helpful for losing weight, given that we will be exerting physical effort over prolonged time, which will burn a lot of calories.   While hiking over uneven ground, we are exercising muscles and joints which we rarely use in our daily life, thus benefiting our blood flow.  Finally, we can say that thanks to this being an outdoor sport and being in such a clean environment, we are breathing fresh for hours.  This helps to prevent many respiratory illnesses, while the quality of the air away from the pollution of our cities makes our lungs feel so much better.

As we mentioned before, the benefits are not only physical, but we can also name some psychological benefits.   Practising this sport helps to implement some aspects that we don’t usually contemplate, such as the memory, planning or the ability to react to unforeseen events are being exercised. By being in contact with nature and away from civilisation and its problems, we can, not only think of ourselves but also think introspectively as we walk, which serves as an escape hatch from our daily preoccupations.   As we get to know ourselves better, we will gain confidence in ourselves which will result in better daily performance.  Also worth noting that all exercises produce an increase in the production of endorphins, which is the substance in our brain which has to do with mood,  pleasure and being able to fall asleep, so if we practice hiking we are creating a substance so beneficial for combating stress and depression.

For these reasons and many more, we recommend hiking.  Think of your physical and mental health, put on some hiking shoes and get to know the most beautiful and natural places on our island.

gaspacho - samsara healthy holidays

Increase your energy with these foods

Summer is the time of year when we consume more energy than normal.   Whether this is because of the heat, or because we are more active than usual, our body notices a change in our activity levels that makes us want to eat and drink more.  Despite it being fashionable to maintain a light and healthy diet during the summer we must draw up a plan that gives us sufficient energy to face all the challenges that come our way.

At Samsara we recommend various foods that will provide all the energy necessary so that you can face the day with strength and vitality:


Gazpacho is one of the most common summer dishes as it is ideal for quenching hunger and thirst.  Peppers and tomatoes contain vitamins A, E and C, as well as containing a great deal of natural antioxidants which prevent aging.  Garlic functions as a natural antibiotic which helps strengthen the defences of our body.

As well as being rich in minerals and water, gazpacho can also be considered as an isotonic drink.  It keeps one hydrated, alleviates fatigue and helps with digestion. Thanks to this fresh vegetable soup, you will be able to improve your body’s overall performance.


Given that they contain a lot of fibre and are abundant in proteins, they are a high-quality source of energy.   Nuts contain very little saturated fats and are also ideal in reducing stress and fatigue.

If we want to replenish our energy after physical activity or effort, the best thing is to eat some almonds or some walnuts as they contain vitamin B12.   This vitamin is used to create red blood cells and to metabolize carbohydrates, which results in energy production.  Apart from being a very healthy source of vitality, it also helps to reduce the levels of bad cholesterol and increase the good.


During the night our body goes into sleep mode and all our abilities are reduced to basic functions, while our blood sugar levels are depleted, reaching the minimum in the morning.  That’s why different fruit with their natural sugars are an ideal to way to begin the day with the energy that we need.

Apart from the extra supply of sugars, we mustn’t forget that they are also a good source of hydration when used in recipes such as smoothies.


First the difference between cacao and chocolate must be understood.   Cacao is the bean from which chocolate is derived and is thus considered to be an ultra-processed food that contains a lot of harmful sugars and fats, while cacao itself is a medicinal food with properties that stimulates our body and regulates our nervous system.   Cocoa is the result of roasting the cacao beans at a very high temperature.

Cacao provides a lot of energy and improves our mood.  It is rich in vitamins A, E and B, as well as iron, potassium and magnesium.  Dark chocolate is one of the healthier substitutes for cocoa and the purer the better.


Vegetables are rich in potassium and help to eliminate fluid retention, which often brings on feelings of tiredness.

Apart from being a food with hardly any fats or calories, they help us fight obesity and aid in weight loss.   Vegetables contain many minerals such as iron, zinc, phosphorus, calcium and magnesium which help keep our defences strong.


The tomato is one of the vegetables which has the most natural antioxidants.  It helps to prevent premature aging and helps with detoxification of our bodies.  It is a food rich in vitamins, minerals and thanks to iron and potassium, helps regularize the body’s fluids.

They are also low in sodium and calories.  It is very common to include tomatoes in diets as they help in digestion, while also being rich in fibre, especially when eaten with the skin.


Now you know what foods you should eat in the summer periods when the heat is pressing, and you don’t have so much energy.   Always remember to combine a balanced diet with exercise in order to keep your mind and body in harmony.

skipping - samsara healthy holidays

The benefits of rope skipping

To go out running or cycling to practice sports is fashionable, but in this post we are going to recommend an exercise equally simple, and maybe even more comprehensive. Of course, you will have seen great sportsmen like Mohamed Ali or Bruce Lee, even famous people like Katy Perry or Madonna skipping with a rope (called jump rope in America). And it’s not just coincidence, because skipping with a rope is a great exercise for staying in shape. Here are some reasons:

1. Fat burning: Even though it sounds farfetched, rope skipping burns more calories than running. This is one of the most sought-after motives for people who start practicing this exercise. Every minute that we skip (jump) with a rope burns some 13 calories, so if you dedicate 10 minutes a day to skipping you will burn off 130 calories. And with time you can increase the duration of your sessions reaching up to 45 minutes.

2. Improves Agility: Skipping improves your body’s reaction time and balance. This exercise will give you extra coordination as you increase your sessions. To improve this aspect you can try many types of different jumps. Keep in mind that few exercises will allow you to improve your coordination and agility in such an efficient way.

3. Activates your brain: Any exercise or sport you practice is good for your brain. One reason is that it takes away stress, because while you are practicing sport you are releasing adrenaline, endorphins and energy. This demonstrates that our brains possess plasticity, that they adapt and create new neural connections.

4. Increases lung capacity: While practicing this exercise our lungs are receiving more air, which helps to prevent respiratory problems. It also impacts our physical resistance, which will allow us to exercise for longer without fatigue, improving our aerobic capacity, while allowing us to withstand the efforts involved in continuing with the exercise.

5. Augments bone density: Rope skipping has been shown to increase bone density. As we said above, skipping with a rope is less damaging than running as the impact is absorbed by both feet.

And while we have talked about some of the many benefits which this exercise brings, we couldn’t finish without warning you of the possible risks skipping has for your knees. Even though the impact or risk is not as high as that which can be experienced when running, it is also important to be careful with your knees and in the case of suffering the slightest discomfort, to give yourself enough rest time to avoid any injury.

swimming healthy - samsara healthy holidays

The benefits of Aquagym

Samsara Healthy Holidays seriously recommends a lifestyle in which you can quietly combine a good diet, doing sports and continuing with your daily routine.   The summer holidays are also the time of the year when you can try new sports or new forms of exercise like Agua gym.

Agua gym is an in-water type sport for exercising muscles and increasing their resistance.  It is normally done in a swimming pool to music, following class instructions from a qualified instructor.

It is practiced in many holiday hotels or sports centres and it is surprising the number of benefits this sport brings to your health.  In today’s article we highlight some of them.


  1. Calorie burning: Being a cardio sport and moving continually during the exercise ensures that the body performs a complete workout. Depending on the intensity we put into it, weight, the water temperature and other variables, in one single session we can burn between 400 and 500 calories.
  2. Improved flexibility: Being submerged in the water, the body is subject to the pressure of the water.  The need to move in several directions at the same time during aerobic exercises allows our body’s joints to greatly increase their range of motion.
  3. Beneficial for blood pressure: The resistance of the water positively influences the functioning of our blood vessels.  It allows blood flow to circulate more effectively through our body thanks to the water pressure, effectively lowering blood pressure, and in the long term, lowering the resting heart rate.
  4. Promotes mental health: Like many water sports, the relaxing effect of the water and the sensation of lightness we feel is unquestionable.  With this sport, just as in swimming, our body secretes endorphins and pleasure hormones, which promote our sense of well-being after exercising.
  5. Low impact exercise: Another benefit of water exercise is that we sweat much less, and our body doesn’t overheat.   The pool water needs to be tepid, neither very cold, nor very hot, so that we can achieve the best results from our efforts.


This type of water sport is an opportunity to exercise alone or in a group in a very fun and enjoyable way.   Thanks to working out under the conditions of immersion and to the floatation provided by the water, practicing aqua gym gives us all the benefits of a cardio sport, while considerably reducing the risk of any injuries which could happen.

If you want to know more about your physical state, take our test!


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6 Running Tips

Today we share a series of tips to keep in mind when running. Whether you train regularly or are new to running, here are our recommendations.

  1. Check your distance

One of the most common factors among runners is knowing how to push yourself. It’s good to be motivated, but keep in mind your limits. To progress faster you shouldn’t simply double your running distances. First, you should start with short runs and increase by a kilometre or two every week. The best thing to do is alternate between intense training sessions and more relaxed sessions each time you run.

  1. Personalise your running objective

Some people go running alone while others prefer to go out in pairs or groups. A very common mistake is to compare yourself with the person next to you and try to follow their rhythm rather than your own. The problem is that our instinct for self-improvement pushes us to try to be better than the people around us. Our recommendation is that you stick to your pace and save competing for competitions.

  1. Work on your own running technique

Thinking about technique is fundamental to improve our running practices and avoid injuries. Some people compensate for their technique with bodybuilding exercises in the gym to strengthen certain areas of their legs or back. Try not to: run too far forward, run with a long stride or look around you while training.

  1. Take running pains seriously

Any pain which we ignore while running can lead to serious injuries. When we notice pain in part of our body, we often hope it will pass. But if you have a joint, muscle or bone problem, it is best to stop training for a few days and give your body a rest. Resting is more important than making the injury worse which could leave us unable to run a longer period of time. If the pain doesn’t go away, make sure you see a physiotherapist.

  1. Cross training

It may not appear so, but our body suffers from the wear and tear caused by running on the same surface. If we regularly run on hard surfaces such as concrete or tracks we may end up with problems like tendinitis or periostitis. That’s why we recommend to alternate with soft surfaces such as soil or grass, even if it’s only once a week.

  1. Nutrition and hydration

One of the things runners forget most. Having a healthy balanced diet is very important for training as it will ensure that we have an optimal level of energy and our muscles are working properly. Combine carbohydrates with fruit and vegetables as they provide us with vitamins and minerals which your body needs to perform.

If you have any other queries about how to perfect your running technique, we have a group of experts at Samsara Healthy Holidays who will be happy to help you.

If you want to know if you are in good physical shape, take our test now!

Alimentos con hierro - samsara healthy holidays

Foods with iron

Gastronomy is one of the most important ways to care for your health. This week we look at foods which are rich in iron, one of the most important minerals for healthy living. Iron consumption assists with learning, memory and has many other health benefits. If you are low in iron you may feel dizzy, suffer from vertigo, lack in energy or even end up with anaemia. Iron is also essential to create haemoglobin in our body, one of the most important proteins.

Here are several iron-rich foods you can include in your daily diet:

Animal products

– Molluscs: Mussels and cockles are a perfect snack as they provide around 24 mg of iron per 100 g. They are ideal for snacks and side dishes.

– Eggs: If you have a busy day and arrive home late without much time to prepare a good meal, omelettes are fast and easy. Iron is mainly concentrated in the egg yolk, providing your meals with more than 2 mg per 100 gr.

– Red meat: Generally, red meat is related to higher fat content, but some parts such as the sirloin or certain areas of the loin have a much lower fat concentration. Beef or veal are best for iron intake as they have an average of 3 mg per 100 g.

– Pork liver: Some foods have a high iron concentration as well as other essential nutrients. Liver is an excellent example of one of the richest foods in iron, reaching 18 mg per 100 gr.

Plant products

– Legumes: one of the most common foods in weight loss diets as they provide a good balance of protein and carbohydrates. Lentils and chickpeas, as well as being rich in carbohydrates, provide more than 7 mg of iron per 100 g. So, get preparing that summer salad with chickpeas and seasonal vegetables, you’ll love it!

– Pistachios: More and more studies indicate the health benefits of pistachios including fighting obesity, controlling heart health and reducing menstrual pain. Pistachios are also a perfect snack for any time, providing 7 mg of iron per 100 gr.

– Strawberries: Strawberries are the ideal ally for anyone looking to lose weight. It is a fruit with a very low level of sugar and a low-calorie intake. They also contain 17 mg of iron per 100 g.

– Peach: these fruits are especially recommended for people who want to reduce stress or improve their bones and teeth. It is also one of the fruits that has more nutrients globally, with more than 7 mg of iron per 100 gr.

These are just some of the foods we recommend, but there are so many more options with a high level of iron. Spices are also a simple and enjoyable way to add iron to your meals. Remember that one of the best ways to facilitate the absorption of the iron is by consuming it with Vitamin C. Peppers, citrus fruits and green leafy vegetables are perfect for seasoning your meals. Try a tuna salad, dressed with lemon instead of vinegar, a strawberry smoothie or a good French omelette.

If you found this article interesting, don’t miss out on the healthy food trend for 2019.

Want to know if you’re ready for a healthy lifestyle? Download our e-book and find out.


5 Tips para cuidarte en verano - samsara healthy holidays

Guide for looking after yourself in summer – 5 tips.

Summer is the season where we spend most of our time outdoors.  Our schedules, our food, our habits, including our free time, differ from the rest of the year.   That’s why we must pay special attention to our health.

Even though we are living in an idyllic state of rest and relaxation, we should include small, healthy habits in our routine to maintain vitality and energy so that we can enjoy the summer fully.

These are the 5 things which you should do every day this summer:

  1. Drink plenty of liquid.

The high temperatures of the summer season increase our body temperature.  Being exposed to the heat for long periods of time can result in serious consequences such as heatstroke and fainting.   As well as taking proper precautions to avoid the hottest spots, it is essential to drink plenty of liquid.   Take advantage of the season’s fruit to drink fruit juice with its high-water content or to make delicious fruit “smoothies” in all their different varieties.


Use sun cream against UVA and UVB rays, always with a minimum protection factor of 30.  If you are thinking of spending the day in the swimming pool or in the sea, remember that there are water resistant sun protection creams.  Remember to apply the cream 20-30 minutes before being exposed to the sun and to repeat the process every two hours.   It is also important to have good hydration for the skin, especially on the hottest days.  This will make our skin look much smoother and brighter throughout the day.

  1. On hot days change how you prepare food.

During the hot summer days, it is normal that many the foods which we have in our cupboards or which are left uncovered may start to look or smell bad. Fresh food such as fish, eggs or meat should not be left in an ambient temperature, but kept in a cool and dark place, such a fridge.  When cooking these foods, it is recommended to cook them at more than 70ºC to kill any bugs.   Remember too that fruit and vegetables must be washed well, as in summer there are more insects than usual, which can contaminate food.

  1. Protect your eyes.

Sunglasses with protection against UV rays are the best investment you can make in the summertime.   Our eyes are equally as important as the rest of our body and we mustn’t forget to take care of them.  Not only must we concern ourselves with the sun’s rays – it is as important to be conscious that the chlorine in swimming pools and the dryness caused by air conditioning can also be equally damaging.

  1. Sleep well

In summer one of the principle problems is at the end of the day, when you are thinking about going to sleep.   The heat is often unbearable and doesn’t let us rest properly.   Tiredness due to not being able to sleep is one of the major causes of fatigue and physical weakness, which means you will end up dragging yourself through the day.

One of the solutions is to be in a well-ventilated place, eat a light supper or follow any of the tips from this article.   It is important not to confuse a ventilated space with having the air conditioning running all night, as this can cause us to catch colds from the huge changes in temperature.

Summer is for enjoying, and even more so if we go on holiday.  At Samsara not only do we give advice, but our highly experienced professionals apply their knowledge to taking care of you.  If you still don’t know about our facilities or the services we offer, find out more from our web site.

If you think you live a healthy life, take our test and find out what habits keep you healthy, or what can make you even healthier.

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beach in mallorca - samsara healthy holidays

Why Mallorca? The secrets this island holds to help your diet be a success

Could a weight loss plan be implemented anywhere in the world and still achieve a satisfactory outcome? I’m sure it could. However, not all locations have characteristics which help achieve the best results. Depending on the climate, the lifestyle of those who live there, and the opportunities offered by the environment, following a healthy diet and getting positive results will be relatively simple.

One of the perfect places to lose weight is Mallorca, which has the ideal conditions to make following up on your weight loss plan much easier. That’s why the island functions as another component in the equation, the result of which being to reach your target weight. These ideal conditions are summed up in that everything around you on this dream island, offers you the opportunities to take care of yourself.

– Mallorca has an average of 300 days of sunshine a year. This not only means you will enjoy the wonderful Balearic sunlight during your stay, but also, as there is not much rain, you can take part in more outdoor activities, which in turn are a great way to lose weight.

– Gentle temperatures. The average annual temperature on the island is around 18 degrees, the perfect weather for keeping active. Excessive heat eventually forces us to seek refuge indoors with air conditioning, and if it’s too cold we don’t feel like being outdoors either. On the other hand, a temperature around 18 degrees is idyllic for being active.

– Most beaches have a blue flag. 32 of the 45 blue flags awarded last year to the Balearic Islands by the Foundation for Environmental Education (FEE) are in Mallorca, a privilege allowing you to disconnect, totally relax and be in a good mood. The latter is always an ally of healthy eating, so it doesn’t hurt to have it on your side.

– A perfect coastline for water sports. Some of the most beautiful coves and sandy beaches in the Mediterranean can be found along Majorca’s 550 kilometres of coastline. Additionally, the sea is ideal for doing water sports such as Stand Up Paddle, windsurfing, canoeing, jet skiing, diving, …

– The queen of rest. When you relax, your mind can completely switch off, aiding improved sleep, which is crucial when it comes to shedding the kilos we want to lose. During the night the body uses energy, so 7-9 hours of sleep is recommended. If we don’t get enough sleep, the hormones involved in appetite regulation – leptin and ghrelin – become unbalanced. Mallorca provides the perfect setting to achieve this state of relaxation, permitting good quality sleep. Moreover, being close to the sea decreases blood pressure, which also influences our sleeping better.

– An active island. Another element characteristic of Mallorca is its culture. Festivals, concerts, exhibitions and many other events you can enjoy are organized throughout the year, and that vitality is beneficial as it keeps you active, helping you achieve your desired weight loss more easily.

– The perfect lifestyle. The lifestyle on the island also inspires you if you are taking care of yourself because healthy eating and frequent exercise are part of daily life for those who live in Mallorca. Looking after yourself to be able to enjoy your surroundings more is a saying that is fulfilled here effortlessly.

If you are fan of trekking, here are 5 hiking trails for you to enjoy the nature in Mallorca.

Another reason why Mallorca is the perfect spot for weight loss is the variety of healthy local products. Download our e-book so you can learn more about them.

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5 ejercicios para tonificar los glúteos - samsara healthy holidays

5 exercises to tone up your buttocks

You’ve been keeping fit all year round to stay in shape, doing sports and looking after yourself.  Living a healthy life is important, but you should vary your diet and the exercises that you do, so as not to get tired and bored with always eating the same food and doing the same exercises.

Today we want to share with you some exercises to tone the buttocks so that you can vary your exercise and keep yourself motivated in order to get well defined buttocks.

1. Squats

Squats are the star exercise when it comes to achieving well defined buttocks. It is a very exhaustive exercise, requiring some technique, but once you have mastered it, you will be working many muscles in addition to your buttocks, such as the quadriceps, the lower and upper back , while it will also help strengthen your ligaments and tendons.
Stand up, stretch your arms then bend your knees and lower your bottom as far as you can. We recommend doing 3 sets of 10 repetitions if you are starting, increasing progressively to 15 and 20 over the next few days. If you can’t get very low at the beginning, don’t get discouraged, little by little and with practice, you will be able to get even lower.

2. Dead Lift

Deadlift with stiff legs is considered one of the most effective exercises to shape the buttocks as it forces many muscles to work at the same time.
You should stand with your feet apart at hip height, with your weight evenly distributed on each side. Hold a bar or weights in each hand, keeping your arms straight. Squeeze your buttock muscles and bend forward from the hip. Move the buttocks back and always keep your back straight, thus keeping the upper part of your body parallel to the ground. Now, press on your heels to stand straight again and repeat the exercise.

3. Hip Bridge

The hip lift is very simple to do and as an exercise is very effective in developing the buttocks and lower abdominals. Additionally, you can do it with your own weight and without the need of exercise props.
It only takes a little technique to do it properly, watching not to raise your hips too much, as well as keeping your neck and head in a good position so as not to suffer any discomfort or do yourself any damage.
Lie on your back on an exercise mat, bend your knees, place your feet on both sides under your buttocks, then, pressing down on your heels, slowly raise your hips from the mat, squeezing your buttocks when you get to the top. It is important to keep a straight line from the knees to the shoulders and hold it there a few seconds. Lower your hips to the mat and repeat the exercise.

4. Side leg lift

This is an excellent exercise for the buttocks that you can do using your own weight, as well as being very easy to do at a technical level.
On your knees with your palms on the mat, shoulder width apart, squeeze your abdominals, and with your back straight, slowly raise and straighten one leg to the side, until it aligned with your hip. Maintain that position for a few seconds and return to the initial position. Repeat the exercise.

5. Lying lateral leg lifts

This is another very popular exercise for the buttocks and one which is easy and simple to do. Lie on your side on the mat, extend and raise one leg and draw small circles in the air gently to one side and then change direction to the other. Try to hold it for 20 seconds and repeat three times. Change leg and repeat.
There is a wide variety of exercises and routines for achieving perfect buttocks, but with these you will be able to tone your buttocks easily. We recommend that you include at least 3 of them in your exercise routine and vary them to achieve a complete and balanced workout.

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fall asleep in summer

How to fall asleep in summer with 8 simple steps

Do you have trouble to fall asleep in summer? It’s not surprising as the optimal temperature to fall asleep is between 18ºC and 22ºC. However, in summer it’s usually a lot warmer than that and especially if you live in Majorca.

Managing to sleep in summer can sometimes feel impossible. When you finally do fall asleep, Bam! You wake up again because you’re too hot. Heat is not the only reason we have trouble falling asleep, there are several factors that alter the quality of our rest. Today, we have some tips to help you get the sleep you deserve.

  • Bed sheets. The best way to keep cool in summer is by sleeping in cotton sheets as they are lightweight and breathable. You can also opt for linen sheets, although they crease more easily. Another important factor is to try and use light colours which will help to keep fresh during the night.
  • Manage your schedule. We know that it is not easy to have absolute control of your tasks, but the more accustomed you are to a sleep schedule, the less it will cost you to switch off. This way your body will be regulated according to your schedule and the daylight.
  • Turn off the light. Luckily, in summer we have a lot of daylight hours, so it’s not necessary to use so many electric lights indoors. Remember lightbulbs generate heat too but if you use LED bulbs they don’t get as hot as traditional ones.
  • Sleep control. We know it can be tempting to nap, especially in summer. But the longer your nap, the more difficult it is to fall asleep at night. Calculate the time you spend sleeping, and try not to sleep even an extra 20 minutes in order to keep to your nightly sleep cycle.
  • Inhale and exhale. Breathing exercises can be help whenever you have trouble falling asleep. You must concentrate on your breathing in order to slow down your heart rate. To do so, lie on your back with your hands on your stomach and breath slowly whilst paying attention to your breathing.
  • Be aware of what you eat. Get used to eating an early dinner so that you have time to digest food before sleeping. The ideal time to eat would be at least 2 hours before sleeping. Dinner should be light and low in fat to facilitate rest.
  • Warm showers. According to recent research, the best way to keep cool in summer is by taking a warm shower before bed. When you take a shower with cold water your body reaches a lower temperature than normal. This activates mechanisms in the body which make your body generate more heat to stay warm. So, make sure summer showers are always warm!
  • Bye-bye phone. Last but not least, disconnect the phone! Turn on your downtime and turn off all the electronic devices. Including phones, tablets and TVs. It will not only help you fall asleep but it’s also better for your health.

We hope we could help with our small guide on how to fall asleep in summer. Start putting them into practice today! Remember, sleeping well also helps you lose weight.

You may also want to read our article mindfulness for beginners.