(This is a #guest post by Adonia Dennis. She describes what her healthy routine is like)
Most doctors encourage their patients to take action in ensuring that they live a healthy lifestyle. There is no better time to start living a healthy way of life but now. The people who do not have a daily healthy routine are encouraged to adopt one. The following healthy routine guide can be used to help anyone live a healthy lifestyle throughout the day from morning to night.
6.00 – 7.00 am: It is advisable to take a glass of water, preferably warm, and this can be mixed with lemon or salt every morning. This habit helps to increase the digestive juices, balance the PH by making the stomach less acidic, and it aids in cleansing the #body. This daily practice contributes to reducing the risk of becoming sick by reducing the cravings for food during the day. The people who have carbohydrate or sugar cravings are encouraged to add a teaspoonful of glutamine powder. It is also advisable to take 1-2 probiotic capsules as they help to boost immunity through detoxification of estrogen and improving digestion.
7.00 – 7.30 am: Taking part in routine exercise is very important in maintaining a healthy lifestyle. You should participate in cardiovascular exercises when the stomach is empty. This aids in burning the extra calories and reducing the cortisol levels, which are usually elevated in the morning. This shows that timing is very important when it comes to doing the exercise with the aim of achieving results.
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7.30-7.45 am: You can enjoy a smoothie and this can be taken for breakfast every morning. This can be made by combining vegan protein powder, one tablespoon of natural almond butter/coconut oil, 1 tablespoon of ground flax seed, water and half a cup of frozen berries and then blending the mixture. It can also be turned into a powder smoothie by adding cinnamon, unsweetened cocoa butter, greens powder or lecithin. The nutrient essentials like multivitamins can also be taken, and this includes 2000 to 5000 i.u of vitamin D supplements. 2-4 capsules of omega 3 fish oil can also be taken daily, and this helps to boost immunity, aid loss of fat, reduce inflammation thus ensuring optimum #health.
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9.00 – 6.00 pm: It is advisable to take a snack that contains protein everyday, and this should be taken at mid morning and mid afternoon. Two snacks can be packed and taken to the office, and this can be a boiled egg, feta cheese, a small apple with almonds, and hummus with veggie sticks or tomatoes coated with balsamic dressing. Drinking water is important and you should aim to take at least 1.5 L of water. You can drink this from the morning with the aim of finishing it by the end of the day.
High intensity resistance training should also be included in the healthy routine, and this can be done for half an hour at least three times every week.
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6.00 – 8.00 pm: You should ensure you take a balanced dinner and this can be taken earlier. The plate should include fibrous carbohydrates made up of one third veggie and one third of salad. The other third of the plate should be made up of protein. A starchy carbohydrate can be included in the diet at least once a day, and this includes sweet potato, squash or brown rice. This can be taken in the evenings as it helps to increase the level of serotonin and this aid with sleep. The second dose of omega-3 capsules of fish oil can be taken with the evening meal.
9.30 – 10.00 pm: It is advisable to spend some time alone and meditate, breathe deeply, ponder, review the set goals and write in a personal journal as a way of winding down before you go to bed. This helps in collecting your thoughts, and it can take anywhere from a quick and healthy fifteen minutes to half an hour. This should be considered as a “me” time devoid of any social disturbances i.e. Facebook, Twitter, TV, etc.
10.30 -11.00 pm: You should aim to sleep before 11 pm to be able to have adequate rest. Sleeping in a darkened room is better to maximize the release of growth and melatonin hormone and have an optimal recovery. Most sleep experts encourage people to sleep at least 7 hours a day.
It is important to have a daily health routine for optimum health. Taking the right foods at the right time, taking part in routine exercise and ensuring that you get enough rest is part of the daily health routine. This helps to prevent diseases by boosting immunity.
- How To Plan A Healthy Routine: A Step-by-Step Guide - August 29, 2015