Jean Galea

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Podcasting – A Wonderful Medium for Learning and Spreading a Message

Last updated: March 09, 2022Leave a Comment

podcasting

Mastermind.fm is my first foray into podcasting, and it’s been a great ride for a number of years now.

I think podcasting is as popular as blogging now if not more so.

Podcasts have become one of my favorite ways to consume new information and keep updated on my chosen subjects. While I still love reading and will always treasure books, podcasts make it possible for me to make even better use of my time.

Before the advent of podcasts, my time at the gym and walking/traveling around was mostly dead time. Now, I just have to pop in a pair of headphones and continue consuming the best podcasts (and even audiobook versions of my favorite books).

[Read more…]

Filed under: Business

My Best Purchases

Last updated: November 16, 2022Leave a Comment

While I am not a minimalist at all, I reflect deeply on the products I buy, trying to find the best products for what I need, and I am also very intentional about my buying habits. I will only buy something if I really need it, and if at some point I stop using that item I will sell it.

I really love quality products of any type, and will splurge without hesitation on getting top-quality items. For consumer-grade items, I usually spend a lot of time researching with the aim of finding the best product out there. Usually, there are clear market leaders. For more expensive purchases (e.g. buying a car) things become a lot more subjective and it’s not easy to find a clear leader, except for specific niches, like Tesla in the electric car space.

I also tend to buy products that will push me to do something new. I absolutely hate owning products that I don’t use, so I will feel a lot of pressure to make use of something once I acquire it. So if I know my body needs daily massage, but I’ve been procrastinating on it, I’ll go out and buy an expensive Theragun. If I want to explore Barcelona and surroundings by bike, I’ll buy one or more expensive bikes and a nice car. That’s my self-hack that always works.

  • Theragun Elite – I’ve long struggled with feeling stiff and tired in the mornings, especially since I am usually training pretty hard during most of the year. And as any sportsman knows, there’s nothing better after an arduous workout than a massage session. Unfortunately, a massage therapist is not always on hand for that. This solves both issues in a convenient package that is easy to travel with and perfect for daily use. I have used it daily and it’s probably my best investment of the year. I also own a few foam rollers that help with self-massage and I use them frequently. One of them is also by Theragun and vibrates to enhance the effect.
  • Herman Miller Aeron – There’s not much to say about this chair that hasn’t been said already. It’s the world’s most famous office chair, and most probably the best one. While I still get uncomfortable sitting for long periods, this chair makes it better and I love the mesh material that keeps me cool in summer.
  • Brompton Electric – After much dilly-dallying, I finally pulled the trigger on this purchase and it’s been absolutely awesome. I already felt that Barcelona was a big playground that I could run around with my non-electric Bromptons at will, but this took Electric Brompton took things to a different level. I can now go up the mountains around Barcelona with ease as well as go much further to explore other towns in the vicinity. Given the lockdown and restrictions on movement in place, this has been a godsend as it gives me the impetus to go out and spend time in nature.
  • Icebreaker clothing – This year I’ve taken a closer look at my wardrobe and decided that I would focus on wearing comfortable, sporty and stylish clothes. The material that fit the best for my active lifestyle is merino wool, which is very breathable and supremely comfortable. Icebreaker is one of the best brands in this space and I’ve stocked up on underwear, t-shirts etc. from this brand. The change from other materials is pretty massive.
  • Airpods Pro – These earphones are absolutely top-notch and I carry them everywhere with me. Noise-canceling is excellent as is sound quality. I use them for working in public spaces, at home and while training.
  • Balance Surfer – I’ve been slowly assembling a home gym made up of portable exercise material, and this one was one of my latest additions. I love exercising with my son at home and teaching him new tricks, and this has served well. Turns out my biggest use for this, however, is to stand on while I’m working at my standing desk. I usually put on some electronic music mix while working and I naturally start moving about while I type. Being on the balance surfer feels really good and does some help with strengthening my ankles.

Filed under: Thoughts & Experiences

Robocash Review 2026 – Automated P2P Investing with UnaFinancial

Last updated: March 12, 2026Leave a Comment

ROBOCASH REVIEW 2026

Peer-to-peer lending creates a marketplace that offers both parties what they seek. Borrowers can sidestep the hassle of traditional banks and often secure more competitive interest rates. Investors, in turn, get access to yields that leave savings accounts and fixed-rate bonds in the dust.

Robocash is one such provider that caught my eye. Launched in 2017, it offers a fully automated platform that follows the core principles of the peer-to-portfolio model. Investors fund loans facilitated by the UnaFinancial Group — the holding company behind Robocash.

In this review, I explore how Robocash works, what loans you are investing in, how much you should expect to make, and what risks to weigh carefully.

Robocash at a Glance

Founded 2017
Country Croatia
Regulation Not ECSP regulated
Average Returns 8-13% annually
Buyback Guarantee Yes (30 days)
Secondary Market Yes (no fees)
Auto-Invest Yes (fully automated)
Min. Investment EUR 10
Loan Types Consumer loans (short-term and long-term)
Parent Company UnaFinancial Group
Total Funded EUR 1.3 billion+
Registered Investors 42,000+

What is Robocash?

Robocash is the P2P investing arm of UnaFinancial Group, a fintech holding company that operates consumer lending subsidiaries across several Asian and European markets. The platform focuses on providing automated investment solutions and making cross-border lending accessible to retail investors.

The peer-to-peer lending process sits at the core of the offering. It primarily targets European investors, requiring a European bank account for deposits and withdrawals.

[Read more…]

Filed under: Money, P2P Lending

The Best Crypto-Friendly Countries in Europe

Last updated: March 11, 20261 Comment

crypto friendly countries europe

If you hold crypto assets and want your tax situation to actually make sense, where you live matters enormously. Governments across Europe have taken wildly different approaches to crypto — some have leaned in, others have pulled back, and a handful have made it genuinely attractive for long-term holders and businesses alike.

As an investor in or holder of crypto assets, it would be ideal to live in a country whose government and financial system is knowledgeable about crypto and has a favorable tax and banking situation. Beyond taxes, it’s also worth considering whether other investors and crypto companies are already there — because you get real networking opportunities and the ability to work with or for those companies.

This guide focuses on Europe specifically, covering the countries that stand out — for better or worse — and what’s actually changed in recent years. I’ve lived in Spain for years and follow this closely as a crypto investor myself, so I’ll give you my honest take alongside the facts.

Important disclaimer: Tax law changes constantly. This article is a starting point, not legal advice. Always verify the current rules with a qualified tax professional before making any decisions. For a broader look at how crypto is taxed, see my crypto tax guide here.

MiCA: Europe’s New Crypto Rulebook

Before getting into individual countries, there’s a big-picture development that affects all of them: the EU’s Markets in Crypto-Assets regulation, known as MiCA.

MiCA came fully into force on December 30, 2024, making the EU the first major jurisdiction in the world to have a comprehensive, unified regulatory framework for crypto assets. It covers licensing requirements for crypto service providers, rules around stablecoins, market abuse protections, and more.

For investors, this is a meaningful positive. It means that operating a legitimate crypto business in the EU is now much clearer legally, and that exchanges and service providers operating here are subject to real oversight. The wild west era of unregulated crypto businesses is ending in Europe — which is actually good news for serious long-term participants. If you’re still setting up your infrastructure, I’ve covered the best crypto-friendly banks in Europe and the best apps for trading crypto separately.

It doesn’t mean every EU country has the same tax treatment — that’s still decided at national level. But it does mean the broader regulatory environment across the EU has matured significantly.

The Best Crypto-Friendly Countries in Europe

Switzerland — The Gold Standard

Switzerland isn’t in the EU, but it’s the first place any serious crypto investor in Europe should look at. The canton of Zug — nicknamed “Crypto Valley” — has become the most important crypto hub on the continent, home to the Ethereum Foundation, the Cardano Foundation, the Solana Foundation, Polkadot, and dozens of major crypto companies and projects.

For individual investors, Switzerland has no capital gains tax on crypto. If you qualify as a private investor (rather than a professional trader), profits from selling crypto are completely tax-free. You need to meet the “Safe Haven” criteria: hold for at least six months, no debt financing, and keep your trading volume and gains within reasonable limits relative to your overall wealth. For a typical long-term crypto holder, this is straightforwardly achievable.

What you will pay is an annual wealth tax on the value of your crypto holdings — typically between 0.1% and 0.5% depending on the canton. Zug has one of the lowest wealth tax rates in Switzerland, which is part of why it’s so popular. Staking rewards are also treated as income.

The other major advantage over most of this list: Swiss banks actually work with crypto. That’s not something you can say about most European countries, and it matters enormously if you’re holding or moving significant amounts.

Switzerland is genuinely the top destination in Europe if you’re a serious crypto investor or working in the space. The combination of zero capital gains tax, world-class banking, and the density of crypto talent and companies in Zug is hard to beat.

Portugal — Still One of the Best for Long-Term Holders

Portugal built a strong reputation as a crypto-friendly destination, and that reputation is still mostly deserved — but the rules have changed and are worth understanding clearly.

Since 2023, Portugal taxes short-term crypto gains at 28%. If you sell crypto you’ve held for less than 365 days, you’ll pay tax on the profit. However, if you’ve held for more than 365 days, those gains remain completely tax-free. That puts Portugal firmly in the same camp as Germany for long-term holders — and it still makes the country significantly more attractive than most of Europe for investors with a buy-and-hold approach.

Portugal also has a well-established expat infrastructure, a relatively low cost of living compared to western Europe, and a sizable community of digital nomads and crypto people who’ve relocated there over the past several years. The networking opportunities are real.

I’ve written a detailed breakdown of crypto and Bitcoin in Portugal if you want to go deeper on the specifics.

Germany — Reliable and Underrated

Germany doesn’t get talked about as much as Portugal in crypto circles, but it arguably should. The rules are clear, have been consistent for years, and the long-term holding exemption is straightforward: if you hold crypto for more than one year and then sell, the gains are completely tax-free. No minimum holding amount, no annual cap — just hold for a year and you’re done.

That’s a significant advantage for long-term holders with meaningful positions. Germany is also a large country with actual economic substance — there are real crypto and fintech companies based there, real banking options, and Berlin in particular has a strong tech ecosystem.

The downside is that Germany is an expensive, heavily bureaucratic place to live in, and the short-term tax rate (under one year) is your full marginal income tax rate, which can be steep. But for patient holders, it’s one of the cleanest setups in Europe.

Czech Republic — A New Entrant Worth Watching

The Czech Republic passed a significant crypto tax reform at the end of 2024 that came into effect on January 1, 2025. Under the new rules, crypto gains are completely tax-free if you hold for more than three years. There’s also a separate exemption for those whose total annual crypto sales don’t exceed CZK 100,000 (roughly €4,000) — useful for smaller holders regardless of holding period.

The three-year threshold is longer than Germany’s or Portugal’s one-year rule, so it’s not quite as flexible. But for anyone genuinely committed to a long-term hold strategy, it’s a real benefit. The law also grants crypto companies the right to open bank accounts without restriction, which signals a government that’s trying to be serious about this.

Prague has a growing tech and startup scene, and the cost of living is significantly lower than in western Europe. It’s an interesting option that hasn’t yet gotten the attention it deserves.

Slovenia — No Longer the Safe Haven It Once Was

Slovenia used to be one of the more interesting cases in Europe. Individuals paid no capital gains tax on crypto — only companies were subject to corporate tax rates. That individual exemption made it appealing for personal investors.

That’s changing. In 2025, Slovenia’s finance ministry proposed a 25% tax on crypto gains for individuals, with the change set to take effect in 2026. Gains realized before January 1, 2026 would not be taxed retroactively, and crypto-to-crypto swaps would remain exempt. But the window for Slovenia as a tax-free jurisdiction for individuals is closing fast.

If you’re considering Slovenia specifically for its crypto tax treatment, verify the current status of this legislation before making any plans. The situation is in flux.

Malta — The Blockchain Island That Wasn’t

Malta announced that it wanted to be the blockchain island during the ICO craze a few years back. It even published regulations that were favorable toward blockchain companies, and that eventually led to Binance basing itself there — although I was never convinced that any meaningful operating activity actually took place on the island. You wouldn’t have found any significant Binance offices with real teams working there, so it never helped much with networking opportunities for the community.

Binance has since left Malta entirely, and the blockchain island dream is all but dead from what I’ve heard from friends I have there. Banks in Malta remain deeply averse to crypto, and I’m still not sure how the vision of becoming a blockchain hub was ever going to be made real given that fundamental issue. The practical infrastructure for a crypto professional — banking, community, ecosystem — simply isn’t there.

From a pure tax perspective, long-term capital gains treatment can still be favorable in Malta, but that’s a thin silver lining given everything else. I’d look elsewhere.

Lithuania — Small but Functional

Lithuania is worth a brief mention, primarily because it’s home to Revolut Bank UAB — Revolut’s EU banking entity — which gives it a certain fintech credibility. The country has been relatively open to crypto businesses and has a lower cost of living than most western European alternatives.

For individuals, crypto gains are currently taxed at a flat 15% rate. That’s not zero, but it’s competitive compared to many western European countries where income tax rates on investment gains can be significantly higher. One important caveat: from January 2026, Lithuania is moving to a progressive tax structure (20%, 25%, and 32%) that will apply to most income including crypto gains. So the 15% window is closing.

There’s a small exemption threshold — only gains above €2,500 are taxable for occasional traders. Lithuania isn’t a standout destination, but it’s a reasonable mid-tier option if you have other reasons to be there.

Estonia — A Cautionary Tale

Estonia was an early crypto-friendly jurisdiction and attracted thousands of crypto companies between 2017 and 2022, largely because of its e-Residency program and relatively easy licensing process. At one point there were nearly 500 licensed crypto service providers operating under Estonian licenses.

Then came the 2022 AML crackdown. Estonia tightened its anti-money laundering requirements dramatically, and the result was an 80% drop in licensed crypto firms — around 389 licenses were revoked or voluntarily surrendered. The financial intelligence unit found “suspicious circumstances” in a large number of applications and moved aggressively.

Estonia still has a 20% flat tax on crypto gains, which is straightforward. And it’s not hostile to crypto in principle. But it’s a useful reminder that “crypto-friendly” licensing regimes can reverse quickly, and that regulatory risk is real. Estonia went from being seen as one of the most open jurisdictions in Europe to a cautionary example of regulatory whiplash within a few years.

Belarus — Don’t

Belarus has technically maintained a crypto tax exemption — it was extended through at least 2025 — and there have been signals from the Lukashenko government about wanting to position the country as a crypto hub. In 2025, Lukashenko himself pushed regulators to finalize rules for crypto and digital tokens.

But here’s the honest assessment: even setting aside the tax picture, who actually wants to live in Belarus right now? The country is under an authoritarian government that has violently suppressed its own population and has provided active support for Russia’s invasion of Ukraine. It’s subject to heavy international sanctions. The banking system has serious restrictions. And whatever the official tax rules say, legal security in a country without rule of law is meaningless in practice.

No tax incentive is worth the political and personal risk of living under the Lukashenko regime. Cross it off the list.

The Bottom Line

If I were ranking these purely on the overall package — taxes, banking, ecosystem, quality of life — Switzerland comes out clearly on top. The zero capital gains tax for private investors, combined with actual banking infrastructure and the Crypto Valley cluster in Zug, makes it the most compelling destination for a serious crypto investor in Europe. The catch is the cost: Switzerland is expensive to live in.

For long-term holders who want something more affordable, Germany and Portugal are the two most established options. Both offer tax-free treatment on holdings over one year, have real infrastructure, and are practical places to live. The Czech Republic is the most interesting newer entrant and could become more prominent as its 2024 reform bedded in.

Malta and Belarus are, for different reasons, not worth serious consideration. Slovenia was interesting but is in the process of closing its window.

And across all of these: MiCA has raised the baseline regulatory standard for the entire EU. That’s a good thing for anyone operating legitimately in this space — clearer rules mean fewer nasty surprises, even if individual countries still vary significantly in how they tax you personally.

If you’re thinking seriously about relocating or structuring your affairs around your crypto holdings, get proper local legal and tax advice. These rules change, sometimes quickly. For more on the tax side of things, start with my guide to crypto taxes, and if you’re still building your position, here’s how I think about buying Bitcoin today.

Filed under: Cryptoassets, Money

Best Healthy Food Meal Plan Delivery in Barcelona

Last updated: April 16, 2024Leave a Comment

If you’re an athlete or you take your diet and training seriously, you should take a look at the rising trend of healthy meal plan deliveries in Barcelona. It’s incredible how many options we have in this city, although I would say only a few of them are really high quality.

Here are the best healthy meal plan delivery options in Barcelona. I’ll keep updating this list as I discover more places. Please leave a comment with your favorites if you know of any more that fit the bill.

We have three categories of healthy food delivery services in Barcelona:

Fully Customized

In this case, a chef will cook for you on a daily basis, according to your needs (calories, allergies, diets etc).

This is something of a rarity in Barcelona, in fact, I don’t know of any place that offers this service via a web or mobile-based interface. However, it’s by far the best option there is.

I kind of created this service for myself as I have a friend of mine who is a top chef, and I asked him if he could start cooking for me. He took up the offer and it’s been more than two years now that we’ve got this going.

Whenever I mention this to my friends they are typically amazed that such a service exists, especially at affordable prices, so I eventually got many friends on board as well, and now I am opening it up for anyone who visits my site.

Just fill in the form below, which will go to me and the chef, and he will get back to you with a proposal for you. Keep in mind that this sort of arrangement works best if you are doing it on a long-term basis as the chef can then really get to know your needs as well as bring down the costs. If it’s a one-off thing then you’d be better served using a normal healthy restaurant from the list further down below.

As a general guide, if you go on a weekly plan (5-7 days a week), the cost would be between €25-35 per day depending on your needs. This covers all your daily nutrition including breakfast, snacks, lunch and dinner. Delivery is done in the morning between 7:30 and 9:00 or in the afternoon between 18:30 and 20:00.

If you’re just starting out with meal plans and nutrition, I highly recommend that you consult a nutritionist who can prepare a plan for you that the chef can then follow. Just tick the box in the form if you need a nutritionist as well and I’ll connect you to mine.

Calorie-based meal plans

These are purely focused on fitness enthusiasts and provide meal plans and specific nutrition information:

  • Miplato
  • Menudiet (€40 discount if you use this link)

Meal Ingredient Delivery

These companies send you the ingredients for cooking dishes according to the recipes provided. It’s a convenient way of eating healthy food without the hassle of shopping for different ingredients and finding recipes. And you get to enjoy cooking your own food.

  • HelloFresh
  • LetsCookNow (25% off with the coupon JEANGALEA25)
  • Foodinthebox

My Experience with LetsCookNow

LetsCookNow

Having sampled the offerings of LetsCookNow, which is a service dedicated to the Spanish market, I found it to be a delightful fusion of convenience and culinary adventure. Right from the ordering process to the actual cooking, the LetsCookNow experience has been designed to simplify home cooking without sacrificing the joy of it.

Understanding that their audience in Spain is diverse, the website is thoughtfully designed to be accessible in English, Catalan, and Spanish. This multilingual feature ensures that language doesn’t become a barrier to enjoying their service. Users can easily switch between languages at their convenience, facilitating a smoother, more personalized browsing experience.

When my first LetsCookNow box arrived, it was neatly packed with fresh ingredients, all carefully portioned to minimize waste. LetsCookNow does not provide printed instructions (unlike HelloFresh), but you can watch a video and the step-by-step process online. I used my iPad for following along. It’s perhaps less wasteful to not print all those recipes, but I do enjoy having a printed paper I can throw about in my tiny kitchen without being too bothered if it gets dirty during the process.

As someone who has struggled with portion sizes and complex recipes, LetsCookNow’s approach to healthy cooking at home was a breath of fresh air.

The meals themselves were a mix of local Spanish flavors and globally-inspired dishes. Each ingredient was of good quality, and the recipe was easy to follow, leading to a delicious meal that brought the distinct taste of international cuisines to my home kitchen.

Indeed, LetsCookNow introduced me to various global flavors – from the spices of Moroccan cuisine to the tangy, savory notes of Asian dishes. This wide range of meals catered to different moods and preferences, providing flexibility and excitement that’s often missing in daily cooking.

One thing that stood out about LetsCookNow was their commitment to sustainability. The packaging was primarily made of recyclable materials, and there were clear instructions on how to properly dispose of it.

The delivery process of LetsCookNow was nothing short of exceptional. The service demonstrated meticulous attention to detail, from the thoughtful packaging to ensure ingredients remained fresh, to the punctuality of the delivery itself. My box arrived right on schedule, within the selected time slot, eliminating any concerns about waiting or rescheduling. Each ingredient was carefully packed to prevent damage or mixing during transit.

In terms of cost, the service offered good value for money. Considering the high quality of ingredients, the variety of meals available each week, and the sheer convenience of having everything delivered to your doorstep, the pricing was justifiable.

In a nutshell, my experience with LetsCookNow was more than just about convenience. It was about rediscovering the joy of cooking and tasting new cuisines, all from the comfort of my own kitchen. Whether you’re a busy professional, a food enthusiast, or someone just learning to cook, LetsCookNow offers a service that caters to your needs while bringing a world of flavors to your table.

I’ve liked the service so much that I’ve asked the guys at LetsCookNow to provide a discount to my readers, as I’d like you to try them out as well and let me know what you think.

By using the code JEANGALEA25 you will get 25% off your order from LetsCookNow.

Healthy food delivery

These are restaurants that consistently churn out high-quality food without being as strict as the previous ones:

  • Tres a la Cuina
  • Coco Kitchen
  • Fish & Greens
  • The Healthiest Choice

If there are days when you feel like cooking at home, I highly recommend the FitMenCook app for its recipes and fantastic dishes. Video instructions are also included, and it is available in both English and Spanish.

Here are some similar services that operate in the US and Canada. We might be seeing more of them opening up in Europe in the future if their models prove to be successful.

  • Sun Basket
  • Blue Apron
  • EveryPlate

Why We Don’t Cook Anymore

Before we had children, we used to cook at home a lot and also eat out very frequently. In Barcelona, you can find lots of great options for lunch since most restaurants have a menu del dia, which means a set menu for a fixed price that is usually excellent value for money.

Given that we both worked from home, it was a nice break from work to go out and have a nice lunch somewhere before getting back to work.

However, once we had children, our free time was much more constrained and we preferred to outsource our diets to the experts and thus eat healthier and better.

In 2020, the COVID crisis accelerated the trend of healthy food meal plan deliveries in Barcelona. Basically, many kitchens opened up, and they cook dishes and concentrate on selling them via delivery apps or by customers picking up their orders at the kitchen. This minimizes the costs of having tables and staff serving those tables, not to mention not being troubled by the COVID restrictions.

As a customer, I love the idea. It’s a trend that has been picking up steam in the United States as well. What we’re seeing is essentially the nascent era of cooking as a service. In much the same way as we have outsourced a lot of our daily chores to specialized services, cooking seems to be the next chore that is going to be outsourced in developed nations.

I think cooking will, by 2040, be a niche activity like e.g. gardening or sewing, not something which one would reasonably expect from substantially every household.

It's getting squeezed by a combination of long-running social changes, cultural norms, and…

— Patrick McKenzie (@patio11) May 5, 2019

Cooking has traditionally been the role of the woman, and it takes up quite a lot of time to shop for the ingredients, cook and then clean up after. If you have a family with a few kids, it takes even more time. If you calculate it, it could easily take 4-5 hours a day once you factor in everything. Since more women are heading back to the workplace, it makes sense for them to outsource this chore.

In my opinion, leaving the cooking to a specialized chef will also most likely result in you eating a healthier and more varied diet. A kitchen with a good chef will be churning out many different dishes, while if you cook at home you will most likely eventually stick to a small variety of tried and tested dishes. Unfortunately, we are also living in a period in history where food has become very processed, and good raw materials are not easy to come by. A chef who buys raw material in bulk has the expertise of being able to distinguish between poor and great quality fish, poultry etc, and he can even buy it at a cheaper price due to his contacts and the amounts he is buying.

Even without calculating the monetary value of time spent on cooking, food is easily the biggest monthly expense for my family after rental payments. Since switching to purchasing most of our food from one of the kitchens, our costs have remained equal, but we have gained a lot of extra time and eat way better since we have a professional chef with years of experience cooking for us.

Here are some reasons for giving up cooking your own food:

  • Gaining extra time
  • Spending more time with your partner and kids
  • Letting the pros do the work
  • Better control your portions
  • Protecting yourself from injuries (burns, cuts etc)
  • Less cleaning up
  • No grocery shopping

Another benefit for me specifically as I pursue athletic excellence for the various sports I practice is that I can have my dietician coordinate with my fitness coach and chef to make sure I am getting exactly the right fuel for my workouts and upcoming tournaments. If I had to do this myself I would definitely get it wrong and it would be too time-consuming.

Cooking at home on occasion is of course still a nice idea, especially when it involves all family members and serves as a relationship-building activity. It’s also great to go out for a nice meal at a restaurant every once in a while.

My Guidelines for Eating Well and Maintaining a Healthy Diet

healthy-diet

Over the past few years, I’ve taken a keen interest in nutrition as I realized that overall health and fitness is a result of both training hard and about eating the right foods.

Here are the rules of thumb for the food I eat, whether it’s prepared for me by the chef of whether I’m cooking myself:

  • Whole grains or their derivatives (wholewheat bread, pasta, etc.) in all meals, except those that include potatoes.
  • Legumes every day but in smaller quantities than wholewheat cereals.
  • One or two vegetable types in every dish (for example boiled broccoli).
  • Between one and three fruits per day, preferably local and seasonal products (this doesn’t include packed or bottled fruit juices that are typically full of sugar). Eating fruit is preferable over juicing it, as in the latter process you lose almost all the fiber in the fruit, and the resultant juice has a high concentration of fructose.
  • One lactose product per day, preferably fermented. I go with Greek yogurt for breakfast or as dessert.
  • Fatty foods in moderate quantities, giving preference to vegetables and keeping a healthy balance between omega 6 and omega 3 fatty acids.
  • Keep refined foods to an absolute minimum (cereals, oil, sugar, etc).

The image above shows the food portions I aim for in every meal.

Apart from the actual contents of meals, I also try to keep the following two golden rules in mind:

  • Remain frugal, which is easier when the above guidelines are observed as dishes will typically have a high content of fibre which helps one feel full and stay full longer.
  • Chew properly to facilitate digestion and intake of the food’s nutrients.

Keeping these bases covered it’s quite easy for anyone to establish their preferred ingredients/diet based on their location, physical activity, and local supply of products.

P.S. If you can understand Spanish, one of the best books I can recommend is Claude Aubert’s Otra Alimentacion es Posible.

Another great book is Mindless Eating.

Also, do check out these evidence-based nutrition resources and stay away from anything these fake experts have to say.

Filed under: Expat life

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Jean Galea

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