Take a High-Quality Multi-Vitamin
Taking a multi-vitamin each day helps you to fill in the gaps when you fall short of any given nutrient during the day. Although you may strive to eat well each day, schedules, life commitments and unexpected daily events may make eating healthy a challenge from time to time. Think of taking your multi-vitamin as your nutritional insuranace policy.
It is important, however, to take a high-quality multi-vitamin. You've probably noticed the abundant selection of supplements on the market these days, but be aware, they are NOT created equal. Most pill-form supplements contain binders and fillers, which can cause stomach upset, nausea, and prevent maximum absorption from taking place. For this reason, I recommend a drinkable multi-vitamin called NutraMetrix Isotonix. This particular brand of supplement is superior for its delivery and absorption. The nutrients are absorbed within 5 minutes of ingestion, which prevents any stomach upset from occuring. You also absorb 95% of the supplement compared to a mere 25-30% typically absorbed in pill-form supplements. This means you are actually benefiting from what you're taking and not wasting your hard-earned money. Feel free to click on the provided link above for more information or feel free to contact me with questions.
Give Yourself Time in the Morning
Yes, this means waking up a bit earlier than you have been. Studies show that when you have a stressful morning, it sets you up for having an overall stressful day. Try waking up just 20-30 minutes earlier in your morning to enable you to enjoy a stress-free morning without the rush to get out of the house. Do you typically hit the snooze button - maybe even more than once? It is tempting, but each time you hit the snooze button actually interrupts your sleep, which leaves you feeling even more tired throughout your day. Break the habit today and you'll be feeling a whole lot more refreshed going forward.
Be Sure to Eat Breakfast
After seven to eight hours of sleep, it is critical to refuel your body. Why? Eating in the morning actually "wakes up" your metabolsim allowing you to feel energized throughout your day. Skipping breakfast leads to the mid-afternoon crash you have most likely experienced. Eating breakfast will also prevent overeating - especially if you continue to eat small, frequent meals throughout the day. Studies show that people who eat breakfast are less likely to be overweight than those who skip it.
So what should you eat? Strive to include a combination of foods in the morning including protein, whole grains, and healthy fats. Examples include a piece of whole-grain toast with all-natural peanut or almond butter and a piece of fruit; Greek yogurt with 1/4 cup whole-grain cereal (I prefer Kashi Go Lean) and fruit; or scrambled eggs, fruit and a whole-grain english muffin. Feel free to contact me for other healthy breakfast options...
Don't Forget the Veggies
So now you're in the habit of eating breakfast. The next step is to sneak in those antioxidant and nutrient-rich veggies! Try adding some peppers, onions and tomatoes to your omelet (or any other veggies of your liking). Not into eggs? Try adding a little fresh spinach to your smoothie made with skim milk, frozen or fresh berries and ice. I promise you won't be able to taste it! Most people struggle with getting in the recommended 5 servings of veggies per day, so do yourself a favor and strive to sneak them in where you can. Trust me, it makes a difference in how you feel!
Drink Your Water
Water is one of the most vital nutrients for your day, and many of us don't get nearly enough of it! When you wake up, not only are your fuel stores depleted, but you're also likely to be dehydrated. Just as eating in the morning revs up your metablism, water will also get it going. Water also helps to flush out damaging toxins that have accumulated in your system. Strive to drink water with each of your meals and snacks during the day, which helps with digestion and your metabolism. Doing so will likely result in a boost in your morning energy levels over time!
Take a few minutes each morning to jot down your morning thoughts. Doing so can help to boost self-esteem, and can be a powerful way to work through any issues you may be experiencing. Some people find it helpful to write about anything that comes to mind. Examples could be a "to-do" list to help organize yourself for the day, positive intentions for your day, or things you've been thinking about that may be bothering you. Leaving these feelings on paper can often help you to move on and to focus on other important matters that come up during your day.
Move Your Body
Exercising in the morning is a great habit to get into. Most individuals report making healthier decisions all day long as a result to starting their day with this healthy habit. Those cookies your co-worker brought into work may not look as good after you've walked or ran for an hour! You'll also find that you'll have more time for other things when you arrive home from work, rather than worrying about when you can fit in your exercise. It's an amazing feeling during your day knowing you have your exercise complete and the entire day ahead of you...
Work in a Stretch or Two
Just not into sweating so early in the morning? Not willing to wake-up early enough to fit in a walk or run? Try a simple stretching routine instead. You can do this in bed before you start your day, or try a few stretches in the shower. The hot water feels amazing and can help to loosen you up as you gently stretch your body. Stretching gets your blood and endorphins flowing, and can be a relaxing way to start your day.