Things that you can do

It’s important to focus a lot of the time on what you CAN do or CAN have as opposed to what you can’t. Life throws us many curve balls – its just how it goes – so focus on the positive

When people talk about dietary restrictions and how bad that concept is just have a think how many foods in your diet you actually eat? Be realistic here. I bet its 20, 30 maybe 40 foods at the most. Yet if someone is told not to eat one or two things (for a good reason) the mindset is one of defeat or sadness. So the way to combat that is look at replacements or substitutes.

Add more foods – as an example if someone is told to maybe remove candy – rather than just focus on the CANT , think of 10 fruits you can have instead, maybe 5 of those are brand new ones you have never tried before.

This feeds through into exercise – be that actual movements, cardio, amount of time or even intensity. We have programmed ourself to fail the moment we think CANT. Instead think I CAN. Once you accept the Can attitude its amazing what changes can be made. Very often people have tried diets or new fitness regimes and they haven’t worked. So the lack of faith creeps in (that CANT thing again!). Hence why it’s good to focus on what you can.

You may be too out of shape to sprint but I bet you can walk right …CAN. You most likely can walk quite fast or up an incline (CAN!) You may find an exercise in the weights room too heavy. But I bet if you reduce the weight you CAN do it – it’s almost impossible to not be able to bar some specific injury or medical condition.

 Poor nutritional habits are like a knotted rope that needs unraveled.

You need to find both ends. Find out where you are then slowly work to undo each knot at a time. Each proceeding knot trying not to create another in undoing it.

Apply this to time, people kill time doing nothing and then complain they don’t have time to do ‘something’ turn off the TV, stop playing games on your phone, do productive things Your 20-30 minute journey to work could be time to study, listen to a podcast, write, plan, focus, relax – it just needs that CAN attitude.

We go through life killing time, be productive, spend time with your friends and family, be successful, accomplish something, have fun, take time to think and reflect on things. Focus on the positives and the ‘cans’ in life, not the negatives !

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Tito Rabat
Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

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Improve what you eat to improve your wellness in life

Why is it crucial to eat well?

We were told to have a balanced meal. A day should comprise of breakfast, lunch and dinner (and, sneak in a little extra, like snacking and tea time in between).

Though, with the current lifestyle, sometimes we have to abandon this ideal way of eating; meeting deadlines, travelling around and getting work done ASAP. We either could be skipping meals, eating unhealthy fast food, or worse – over snacking while typing out the report for your supervisor.

So, if you are already partaking unhealthy food into your system, it will affect your overall well-being – you start to feel fatigue more often, you’ve gain more weight over time, and you are constantly moody and easily irritated.

If you are already partaking unhealthy food into your system, it will affect your overall well-being

By improving what you eat, you could see a boost in energy. Eating healthy greens like spinach and broccoli are rich in iron. Iron helps carries oxygen throughout the body, contributing to sufficient energy levels and alleviating fatigue. Healthy snacks like nuts, fruits, yogurt and low-fat cheese can help give energy boost during the daytime.

Aside from that, healthy eating assists with weight maintenance. By following a healthy eating plan, which focuses on fruits and vegetable, whole grains, low-fat dairy products and lean meats, as well as low levels of saturated and trans fat along with low cholesterol, sugar and sodium, one can maintain or reduce weight. By staying within your recommended daily calorie intake, you maintain a healthy weight which helps reduce health risk, including diabetes and heart diseases.

Proper eating can also help one’s mental state. Studies have shown that nutrients including iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12 and calcium can combat depression and boost moods. Illnesses such as depression, schizophrenia, Alzheimer’s disease and Parkinson’s disease benefit from a healthy, reduced-calorie diet – which includes a variety of colorful fruits and vegetables, and fish high in omega-3 fatty acids, like salmon.

If you aim to improve your eating plans and do not have a clue on where to start (or what to eat), Epi Life Coach is here to assist you.

We have a whole list of food plans, which are healthy and nutritious, which you can choose from to make. Be it meat, poultry, seafood or even vegan and vegetarian, we have a list of recipes for you.

These recipes are made with the collaboration with Food & Beverage companies and expert nutritionists to provide a wide variety of great-tasting recipes for your consumption.

Easy to follow instructions and images, you can be preparing healthy meals every single day to improve your wellbeing!

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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