Wake up for a better life

“Wake up early and take the day before it tackles you.” Evan Carmichael

The hustle and bustle of daily life can have us hitting the floor running as soon as we open our eyes. However, if you take just a few moments each morning to develop some healthy habits, you'll usually find your life gradually gets better.

Let's take a look at four healthy morning habits for a happier life:

1. Healthy Hydration

It may seem so simple, but one of the first things you can do to improve your life, both physically and emotionally, is to reach for a glass of water. Over half of your body mass is water. Maintaining a proper level of hydration during the day is important for good health.

However, you may not appreciate how important starting your day with a fresh drink of water is. Not only do you begin to consume the recommended ounces of water per day, but you also help flush toxins. Toxins build up while you're asleep. Some cultures deem drinking water upon waking an essential ritual of good health.

A crisp, cool glass of water as soon as your feet hit the floor, helps vanquish these little health demons. Toxins are not only physically unhealthy; they have been associated with stress and anxiety. Help kick starts your day in a good way by drinking an eight-ounce glass of water first thing.

2. Healthy Thoughts

A face-paced lifestyle can automatically trigger your brain as soon as you open your eyes. It can be challenging to avoid thinking about a troublesome situation or a busy daily schedule that lies ahead of you. However, starting with healthy thoughts is a pathway to a better life.

There are various methods of calming your mind before you begin to undertake the challenges of the day. One method is to begin each morning with a few positive affirmations. Repeating positive thoughts in your mind helps develop them subconsciously.

This can take practice. You almost have to work at developing a steady habit of thinking positive, self-affirming thoughts as soon as you wake up. If you head right for that cool drink of water, the two can combine to change habitual morning routines.

Telling yourself positive things can help not only avoid self-defeating thoughts at daybreak but can also work to improve self-confidence. Positive thinking is the key to leading a happy and calm life. The best place to start training your positive mind is the minute you open your eyes.

3. Healthy Stretch

Now that you've flushed some clean liquid through your body along with some healthy thoughts, you can shift to your physical body. A good morning stretch is another positive way to help kick-start your day.

Stretching your muscles helps improve your blood flow, which in turn has emotional benefits as well. A good morning stretch is also an excellent way to help alleviate stiff and achy muscles. It's also a good practice to help avoid injuries, especially if you have a physically challenging job.

If time is an issue with your morning routine, you can teach yourself to practice your goal of healthy thoughts while you're doing some healthy stretches. This is a common practice among various cultures. Relax the mind while you relax your muscular body.

4. Healthy Breakfast

Our final thought for morning habits you can practice for a better life may be the most important. You may get out the door without a drink of water or without thinking anything positive. You may be late for an appointment and not have time to stretch.

However, if you skip out on a healthy breakfast, you're setting yourself up for a dismal and disappointing start to your day. Grabbing a nutrition bar out of the cupboard seems to be the standby answer for an on-the-go lifestyle.

However, research has proven that breakfast is the most critical meal of the day. Once you've replenished your body with fluids, stretched your muscles, and packed your brain with some positive thoughts, it's time to put something nutritious in your stomach.

There are hundreds of fast and easy breakfast ideas that are packed with energizing nutrients. It's suggested that you eat a healthy breakfast high in fiber and protein. This will help you avoid the mid-morning energy drain, plus fuel your brain and body.

These four healthy morning habits will help you to feel better and live happier. Each one taken alone can help, but collectively they can make a dramatic impact on how your entire day unfolds.

Together, each of these four-morning habits will improve your physical health and enhance a positive outlook on your life. Practice beginning each day with these four suggestions. Soon you'll find they've become habits you won't understand how you ever lived without them.

BY M.C


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IDEAL DIET ROUTINE TO A HEALTHY LIFESTYLE

Choosing to create a modification in life is never easy. Replacing old habits with healthy ones can be tough and even intimidating at moments. Nonetheless, it’s not impossible. The daily routine for building an active and healthy lifestyle is a reasonable and productive way to assist one's wellness. Observing good food habits contributes to our better sleep and lesser anxiety. It also makes us sufficiently energetic throughout the day to carry on with daily activities.

YOU ARE WHAT YOU EAT

Eliminate the unfavorable triggers from your life and believe that you can adopt these changes. Avoid smoking and alcohol. It has an adverse impact on your social as well as dietary energy. It can reduce energy levels and cause distress to the body.

Replacing refined food with actual food is the keystone for a healthy diet. Always ensure good eating habits. Consuming considerably and mindfully will shortly come to be a standard if the terms are least. High-calorie food is destructive to health and it should be resisted such as candy, sodas, and bakery food items. It doesn’t mean you can never touch any of it if you want to follow a healthy diet routine. It only means that they can no longer be on your everyday menu. Substantial food is usually required like cooked food with limited reasonable ingredients. Homemade and fresh is what your body needs.

A WHOLE DIET PLAN FOR YOU

Start your day by drinking Lukewarm lemon water. This allows you to stay hydrated all-day and also reduces constipation benefiting digestion and metabolism at the exact period. It also keeps you fresh.

On an empty stomach performing a little cardio workout for nearly 30 minutes reduces body cortisol levels and helps in excess body fat burning.

Breakfast is the most important meal of the day. Pancakes, cookies, muffins, and also cereals appear to be extremely tempting as a breakfast meal but consuming refined carbs as such may have awful effects on your body. A combination of protein, fiber, and healthy fats makes breakfast healthy and mouthful. The best time for having breakfast is between 7-8 pm. Don’t have it later than 10 pm. Ideal breakfast ideas include:

  • Eggs
  • Oatmeal
  • Chia seeds pudding
  • Greek yogurt
  • Nuts
  • Protein shake
  • Coffee
  • Berries

You can mix these key ingredients to make a healthy recipe for your breakfast. Take your vital nutrients customary to reduce inflammation, improve mood and immunity, lessen blood pressure, and guarantee optimal fitness.

Consume plenty of water throughout the day for utmost physical performance and brain function. It may relieve headaches and stress and helps in weight loss.

Bring some movements in your daily chores that have enormous health advantages on mind and body. Develop habits to move since we tend to work or travel all day sitting down. Incorporate walking, biking, swimming, dancing, or going to the gym with your friends or family to enjoy having fun and ensure better health quality. Spending time outdoor on a usual basis relaxes your mind to restore essential functioning.

During the day, avoid nibbling. I have a substantial breakfast then you may not have hunger pangs until lunchtime. Still, if you're feeling a little hungry and lunch is two or three hours away, a light mid-morning snack will be perfect for you without adding a lot of calories. Avoid eating snacks of refined sugars and carbs such as pizza, fried food, and white rice. They increase blood sugar levels affecting mood and energy. Enjoy mid-day snacks in smaller quantities every three hours to fulfill daily requirements Ideal mid-afternoon snack ideas include having an apple with almonds or hummus with vegetable sticks. For lunch meals rich in protein, fiber, whole grains, and healthy fats are considered nutritious for the body. The best time for taking lunch is between 12:30-2 pm. Don’t take it later than 4 pm. Ideal lunch ideas include:

  • Vegetable sticks
  • Fruits slices
  • Cheese
  • Eggs or lean meat
  • Almonds
  • Salads (tomato or quinoa) in olive oil
  • Shrimp Spring rolls or salmon
  • Egg and avocado sandwich
  • Hummus (chickpeas or beans)

If you like, do have an evening snack at times. Take a hot cup of tea or coffee. You can also take sugar-free teas such as chamomile tea, green tea, black tea, or jasmine tea. You can take any kind of tea during the day according to your taste buds to avoid a higher insulin level.

Have your dinner at least 2 hours before bedtime to assist in digestion and sleeping. Sleep is that time of the day where our essences relax, unwind, and recover. Your dinner must include fibrous carbohydrates and proteins. The ideal time for dinner is from 6-9 pm. Don’t have it later than 10 pm. Ideal ideas for dinner include:

  • Brown rice
  • Black bean
  • Stuffed sweet potatoes
  • Beef with broccoli
  • Veggies packed mac ‘n’ cheese
  • Roasted chicken piece
  • Olive oil

It is very important to take care of your body and mind. Providing a good night's sleep so your body can prevent several illnesses and promote better health conditions. Good foods can make your body's physique strong and help you grow. Good food means good life.

Learn, help family and friends, and help the planet!

BY M.C


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