That moment when you open your eyes at the start of the day…it’s a new beginning full of so many possibilities. What you do within the first couple hours after that moment sets the tone for the rest of your day. Here are 7 habits to practice after waking to make your day as healthy and productive as possible. These habits have been key in my personal health transformation and helping me lose over 100 pounds and keep it off!
1. HYDRATE
Your body is in a fasted state while you’re sleeping, meaning you’ve gone multiple hours (hopefully 7 -8) without eating or drinking anything. When you wake up, you are dehydrated. The first thing you should do is gulp a large glass of water. (I keep a 32-ounce water bottle on the table by my bed, so I can grab it and start chugging as soon as I wake up.)
2. MOVE
If you’re following the advice in my blog about the 7 healthy habits to practice before bed for optimal health and productivity, you will already have your workout planned for the day and your exercise gear will be ready to go. Get your workout done at the start of your day if possible. Why? Research shows people who workout in the morning have a higher success rate for sticking with their fitness routine. Research also shows that working out in the morning in a fasted state burns more fat. Plus, morning workouts give you more energy and increase your chances of being active for the rest of the day. But if doing a full workout in the morning just isn’t possible for you, you can get your blood pumping with this quick drill that only takes about 2 minutes:
- Jog or march in place for 30 seconds.
- Do jumping jacks for 30 seconds.
- Do shallow squats for 30 seconds. (Be sure to push your booty back like you’re sitting in a chair and don’t let your knees come forward over your toes.)
- Do 8 push-ups. (You can do them on your knees if you haven’t worked your way up to doing them on your toes yet.)
FIT TIP: When it comes to effective workouts, quality is more important than quantity. An intense 30-minute workout is more effective for weight loss and building muscle than working out at a moderate pace for an hour. Check out these fitness programs, which include several super effective programs with workouts that last 30 minutes or less like 21 Day Fix, Focus T25, Insanity Max 30, P90X3 and 10-Minute Trainer.
3. DETOX WITH LEMON WATER
After chugging plenty of water after waking, the first thing I recommend putting in your body is warm lemon water. Why? Lemons are loaded with antioxidants and have antibacterial and antiviral properties. They help flush toxins out of your body, improve your digestion, boost your immune system and even freshen your breath. Lemons also release uric acid from your joints and help neutralize the acid in your body (this process is known as alkalization), which prevents inflammation and fights diseases like cancer, diabetes and Alzheimer’s. You can use fresh lemon slices or 100% lemon juice like this (not from concentrate and with no added ingredients or preservatives) to make the water.
The photo below shows how I prepare my warm lemon water each morning. I put one overflowing tablespoon of pre-bottled 100% lemon juice in a cup, and then I also add a few fresh lemon slices if I have them on-hand. To make my lemon water even more effective, I add two super spices to the mix: a sprinkle of organic cayenne pepper and 1/2 teaspoon of organic ginger powder. These spices have medicinal properties that detox the body, fight inflammation and help rev your metabolism. Plus, they give the lemon water a nice spicy kick. I heat the water in the tea kettle and then mix everything together.
To protect my teeth from the acidity of the lemon juice, I use these awesome glass straws. You can use them over and over and over again, and they are a cinch to clean. They also work great for other drinks like tea to protect your teeth from stains.
NOTE: Always invest in organic ingredients if you can. I buy my spices in bulk on Amazon to save money .
4. TEA BEFORE COFFEE
Let me be clear that I LOVE coffee! I enjoy a cup every single day. I even wrote this blog about how you can make coffee a healthy part of your diet. But when your tummy’s empty, it’s important to start with a cup of green tea for your morning “pick me up.” This will ensure the green tea goes directly into your system, allowing it to fully work its magic:
- Green tea is loaded with polyphenols which function as powerful antioxidants. These substances reduce the formation of free radicals in the body, protecting your cells from damage which prevents premature aging and fights diseases like cancer, diabetes, Alzheimer’s, Parkinson’s and cardiovascular disease.
- Green tea kills bacteria and lowers your risk of infection.
- Green tea can help you lose weight by boosting your metabolism and helping you burn fat.
I prefer matcha green tea powder for my morning routine, because it’s the most potent form of green tea. (BEWARE: There are many matcha knock-offs and blends out there. Be sure you’re buying 100% pure matcha green tea from Japan to get the true benefit.) Plus, you can easily drink it warm or cold. To save time in the morning, I fill up this small shaker bottle halfway with water, toss in a heaping teaspoon of matcha green tea powder, shake well and then chug it down through a glass straw.
After that, I can take my time enjoying a healthy cup of coffee. (BONUS: You can also use matcha green tea powder to make healthy lattes and smoothies. )
If you prefer drinking hot green tea with tea bags, be sure to buy a quality organic tea. I recommend this green tea by Numi. It’s organic, non-GMO and fair trade. SCORE! Numi offers many other delicious tea flavors as well – you can check them out here.
5. TO-DO LIST
Take 5 minutes to focus on the things you need to accomplish by the end of the day. Write them down or type them up on a mobile device you carry with you. This to-do list will help you focus your energy on getting high-priority tasks done each day. Plus, making a list will ensure you don’t forget important commitments and deadlines. If you’re a paper and pen type of planner, check out this fun tear-off pad for making to-do lists.
6. POSITIVE AFFIRMATIONS
I know, I know…positive affirmations can seem so cheesy. They instantly make me think of the hilarious “Daily Affirmations” skits on Saturday Night Live that featured Stuart Smalley (below is a clip for your viewing pleasure). But the truth is, positive affirmations work. They influence your thoughts, attract good things into your life and help deliver the successful outcomes you desire. Here are a few examples:
- “I will honor my health by eating nutritious foods, getting lots of exercise and making time for rest and relaxation today.”
- “I will make decisions based on my well-being and the well-being of others.”
- “Today, I will become stronger than yesterday.”
You can say positive affirmations out loud, write them down, repeat them silently in your head or listen to audio recordings. If you’d like to learn more about what they are and how they work, I recommend the book Positive Affirmations: Daily Affirmations for Attracting Health, Healing and Happiness Into Your Life by Rachel Robins. If you’d like to check out recordings of actual affirmations, a great option is The Soul of Healing Affirmations: A – Z Guide to Reprogramming the Software of the Soul by Deepak Chopra.
7. HAVE A HEALTHY BREAKFAST WITH ANTI-INFLAMMATORY FOODS
What you put in an empty stomach is very quickly absorbed into your system. This makes the food you choose for breaking your fast (“breakfast”) extremely important. Breakfast is the best time to eat foods that fight inflammation in your body. It’s also the best time to eat fruit, because your digestive system breaks fruit down very quickly. When you eat fruit on a full stomach, it can sit on top of undigested food and rot since it can’t pass through. This rotting will result in the release of gas. That’s why many people say fruit hurts their stomach or gives them gas, when in fact it’s probably not the fruit at all but when they’re eating it.
The other advantage to eating fruit on an empty stomach is that it’s a great source of vitamins and antioxidants. Your empty stomach will quickly absorb the vitamins and antioxidants into your system and allow them to get to work quickly.
Here’s a list of anti-inflammatory foods and spices that are ideal for incorporating into your breakfast:
- Avocados
- Berries
- Cayenne Pepper
- Cherries
- Ceylon Cinnamon
- Chia Seeds
- Extra Virgin Olive Oil
- Ginger
- Flax Seed
- Olives (make sure they are free of preservatives like these)
- Peppers
- Quinoa
- Tomatoes
- Turmeric
- Salmon
- Spinach (or other dark leafy greens)
- Sunflower Seeds (raw with no oil or salt)
- Sweet Potatoes
- Walnuts (raw with no oil or salt)
The topic of when you should eat breakfast is somewhat controversial. Some health experts say you should eat breakfast within an hour of waking. Others say it’s not necessary to eat so soon, as long as you’re adequately hydrated. Personally, I follow an 8-hour eating window which means I only eat food during an 8-hour period of time (typically from 10:00 a.m. – 6:00 p.m.). This allows my body to be in a fasted state for 16 hours a day, which helps it function more efficiently. I do, however, drink lots of water and green tea throughout the entire day. So which is the right answer? It’s whatever works best for you! If you’re someone who needs to eat first thing in the morning to function well, then do it. If not, you may consider following my preferred practice of an 8-hour eating window. Always consult with your physician to make sure your diet and eating habits are ideal for your specific health needs!
If you follow these 7 habits at the start of each day, I promise your days will be more healthful and productive.
With love and gratitude,
Kandi
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