We have all heard how important getting a good night’s rest is to your health. While adequate sleep is crucial to a healthy lifestyle, did you know that good morning routine are also important to your health? A morning routine need not be complicated, but it should be something that inspires you to eat right, move your body, and get your brain prepared for the rest of the day. Small changes to your mornings can reap huge benefits including weight loss, more focus, and a positive outlook!
As we approach the new year, we think about how we want the year ahead to progress. New goals and healthier habits often top the list of things to do. Yet life can be so busy that it becomes difficult to squeeze new routines in. There is one way to carve out some extra time when you still have the energy to make those goals a reality: change your morning routine!
1. Wake up – This is simple but important. Try to start the day a bit earlier than you used to (30-90 minutes should do). This will give you extra time to plan, get ready, and gain clarity before your day begins. Studies show that those who rise earlier after a good night’s sleep are exposed to more morning light which can help balance the body’s internal clock and kick start metabolism.
2. Take a Moment – Spending just 10 minutes in prayer or meditation after waking can help your brain focus better, improve memory, help your body feel more relaxed, and increase positive gains such as gratitude and clarity. Spending some time being mindful will bring you into the present moment and allow you the space that you need to breathe deeper, make better decisions throughout the day and feel creative.
3. Be Active – Regular exercise can be one of the hardest habits to keep all year long. Life becomes busy and fitness falls to the bottom of your to-do list. Even if you cannot make regular exercise a priority, you should add movement to your morning routine. Simply stretching, taking a brisk walk, or even yard work can help decrease anxiety and stress, as well as get your blood flowing to your brain.
4. Eat right – Weight loss is a difficult and long goal to approach in the new year. Starting with an easy morning routine can help to develop healthier habits throughout the day. Eating a balanced breakfast each morning can fill you up and give you energy making you less hungry throughout the rest of the day. Consuming protein for breakfast has also been shown to jump-start weight loss and metabolism; eggs, legumes, greens, nuts, and seeds are all great options. Take a good multi-vitamin. Not a breakfast person? Try a vitamin-rich protein powder to welcome the day.
5. Keep Your Brain on Point - Every 90 days keep a list of the three things you would most like to accomplish. Revisit these goals each morning to put in perspective your dreams and long-term desires. Try to do at least one thing towards these goals each day. This can help make you feel accomplished, strengthen your willpower overall, increase motivation, and help your feel-good hormones get going – putting a positive spin to the hours ahead.
6. Don't Forget to Get a Head Start - start your day with your daily recommended nutrients and minerals. A good quality multi-vitamin can help you make sure your nutritional needs are met at the beginning of the day.
7. Try de-cluttering your environment. No one wants to get up in the morning to a mess. It blocks your energy and starts the day on the wrong note. Try the KoniMari method which helps you de-clutter with a process called "sparking joy". Imagine grabbing your coffee cup in the morning or finding a pair of socks in an uncluttered space.
Try adding one of these 7 foods every woman needs
Looking to upgrade your diet or add more nutrient-rich foods to your meals? Women's wellness can start with the foods you eat every day. By incorporating foods that provide health benefits you can boost your mood, increase your antioxidant intake, help reduce inflammation, and increase the omega-3 fatty acids you consume. Check out these seven 'superfoods" for women and why they can support daily wellness in your diet.
Try adding them to your breakfast or when packing your lunch.
1 Cruciferous vegetables
Vegetables like broccoli, cauliflower, bok choy, arugula, kale, and Brussels sprouts all contain sulforaphane, a phytochemical found in cruciferous vegetables. Sulforaphane contains antioxidant and anti-inflammatory benefits. Cruciferous vegetables have also been found to provide depression relief and pain relief.
2 Turmeric
You may have heard a lot about turmeric, also known as curcumin, in the past few years. That is because turmeric has been used in both Ayurvedic and traditional Chinese medicine for centuries. Traditionally used for a variety of issues and known for its gorgeous golden color.
Turmeric can be eaten in foods, taken in powder form in teas or smoothies, or in a turmeric supplement.
- Anti-inflammatory
- Antioxidant support
- Immune system support
- Joint pain relief
- Gut health
- Mood boost
- Cognitive function support
3 Blueberries
Blueberries contain anthocyanidins, a type of flavonoid with antioxidant properties. Anthocyanins fight free radicals, support heart health and protect against obesity. Bilberries, elderberries, onions, kidney beans, pomegranates, tomatoes, and tart cherries also contain anthocyanins.
Add them to your morning smoothies or pack them in your lunch bag for a quick afternoon snack later in the day.
4 Black Beans
Who knew black beans packed such a nutrient-rich punch?
- They are both a protein source and a complex carbohydrate.
- Rich in soluble fiber.
- It contains the minerals folate, magnesium and iron; essential for overall wellness.
- They contain three times the amount of omega-3 fatty acids than other beans.
- The dark skin contains flavonoids that are cancer-fighting chemicals.
5 Almonds
These nuts have been around for thousands of years and almonds are a part of the Mediterranean diet. Almonds are a prebiotic food that may help with irritable bowel, diarrhea and calcium absorption. Almonds contain a lot of protein (1 cup contains 20 grams) and they are full of magnesium.
6 Cranberries
Only 25 calories for a half cup, cranberries are a low calorie, nutrient-rich food.
- Anti-inflammatory properties
- Prevent urinary tract infections
- May help prevent Helicobacter pylori
- Supports heart health
7 Flaxseed
Flaxseeds contain 8 grams of fiber (per 1 tablespoon) which support bowel regularity. They are also a plant-based source of omega-3 fatty acids. Flax contains lignans which have been shown to reduce the risk of breast cancer in women and help support normal estrogen metabolism in the body. Lastly, flax has been found to reduce hot flashes in women experiencing menopause and normalize the menstrual cycle (2 tablespoons per day).
These seven foods offer a wide range of health benefits and support women’s overall health. Try to incorporate them into your meals more often and include them in your weekly menu to benefit from them over time. Be creative and add them to smoothies, overnight oats, soups, salads or a latte on a chilly night.
Changing up your morning may feel daunting, but once you begin you will not be able to imagine life without it. As each day goes by you will feel your life change as your work-family balance begin to feel exciting and promising.
