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My healthy Daily Routine!

6:30 – 7:00 am:
I drink two cups of water with lemon. This simple habit keeps me hydrated, reduces constipation, and is packed with lemon juice’s nutrients and phytochemicals. 

7:00 – 7:30 am:
I do 30 minutes of cardiovascular exercise on an empty stomach. This will reduce elevated morning cortisol levels and burn extra body fat. In fact, an older study published in the British Journal of Nutrition showed that people can burn up to 20 percent more body fat when exercise is done in the fasted state in the morning than when it’s done later in the day. Just goes to show you, timing is everything.

7:30 – 7:45 am:
I enjoy a smoothie for breakfast each morning during the workweek. In a blender, combine a whey protein isolate or vegan protein powder, one tablespoon natural almond butter, 1 tablespoon ground flaxseed, 1/2 cup of frozen berries, and water. Turn it into a power smoothie by adding one of these: lecithin, cinnamon, greens powder, or unsweetened cocoa powder. If I need to, skip the berries and put them in a shaker cup, and drink it during the day. I consume my nutrient essentials, such as a high-quality multivitamin, a vitamin D supplement, and capsules of omega-3 fish oils. This combo helps me to reduce inflammation, boost immunity, lower blood pressure and ensure optimal health.

During your day:
I have a snack that contains protein at mid-morning and mid-afternoon each day. Pack two snacks and a lunch for the office each day. I ensure that eating every three hours, and aim to never miss my afternoon snack. Studies show individuals who eat frequent small meals enjoy greater weight loss. Eating regularly will avoid blood-sugar highs and lows that can affect your mood and energy.

Get in a workout:
I aim to do a 30-minute, high-intensity resistance-training circuit three times each week to maintain metabolically active muscle and improve insulin sensitivity.

6:00 – 8:00 pm:
I eat my dinner two hours before bed to promote uninterrupted sleep. My plate includes lots of fibrous carbohydrates, made up of one-third salad and one-third veggies. The other third should be my protein. my fats may fall on top of your carbohydrate selections or be consumed within my protein selections. I recommend including a complex carbohydrate like brown rice, sweet potato, or squash with your evening meal. Take your second dose of omega-3 fish oil capsules with this meal.

9:30 – 10:00 p.m.:
I spend some time alone, even if it is just 15 minutes, to breathe deeply, meditate, ponder, review your goals, or write in a journal to wind down before bed and collect your thoughts. I designate this time as my time daily.

10:30 – 11:00 p.m:
I aim to get to bed before 11 pm, sleeping in a darkened room for optimal recovery and to maximize the release of melatonin. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. If I wake without an alarm and feel refreshed when I get up, I likely to get the right amount of sleep. If I have trouble sleeping due to high-stress levels, I can add in a magnesium glycinate supplement.