HEALTHY MORNING HABITS » + printable checklist

HEALTHY MORNING HABITS » + printable checklist


Welcome back to PICKUP LINES or if you are new. Hey, I’m a sadist. Morning can be a source of stress for many people Hurry to prepare, so that they can go outside. Or think about the things they need to get done during the day. For me, personally The morning is the favorite part of the day, and by adopting these 10 healthy morning habits, I think it would be your favorite too, if it wasn’t already. In the description box Below, you will find a download list for the things I will mention in this video. You can use it as a tool to help you start healthy morning habits. right Now Do you need to follow every habit I mentioned on this list? No, of course not Just pick the one you think will make you grateful for the morning or the most helpful.

Let’ Begin. I am strongly against rushing in the morning I guess how our day begins, gives a glimpse of what the rest of the day will be like. You start tense You will tend to stay charged with emotions. Start relaxed and your mind will be more relaxed during the day Wake up a little earlier if you need. So you don’t have to hurry. For some stimulation, put together soothing, gentle music to help you get up. And do not hit the snooze button when you hear the alarm Let the natural light in to boost your mood, let your time coincide with the morning light Meditation. Grainy as it looks. Many of us have heard of it and yet have not. And I am not preaching to you to begin with. The idea of ​​sitting on the floor in The complete calm of someone who has not yet contemplated before, it may be an uncomfortable thought. So if meditation doesn’t work for you, and it’s not amazing as I think it is. Try this as an alternative Take a deep breath and then do the 5-4-3-2-1 exercise.

Tell yourself five things you can tell Carpet, plant type *, candles, bowl and books. Four things you can feel on a sofa behind the back, Attachment on the armrest, hair on the neck, A warm cup in the hand. Three things a bird can hear on a tree The sound of the refrigerator, the kettle boils the water. Two things you can smell Essential oil, The aroma of tea. One thing you can taste, even if you don’t drink or eat anything There is a taste in your mouth, be aware of it. This exercise is the most interactive way to have your mind present at the same moment I’m also against turning on the TV in the morning, because I think it strips us of our ability to stay in a clear mind Present moment And I think it can add tension, especially if you watch something like the morning news.

Are you used to watching TV? If he tried to replace it with quiet music as an alternative If you need to check your phone for messages, do so after breakfast. The morning deserves your attention Drinking water helps restore hydration after a long night’s sleep It helps stimulate metabolism, helps the body flush out toxins, and helps maintain regular bowel movements. I used to have a tall glass as soon as I woke up before breakfast. Do not drink water every morning? Here is a way to make it more attractive. Add Cucumber, berries, lemons, lemons or orange slices to taste. If you feel so Too stressful Add a little 100% of your favorite fruit juice to give it some flavor. Me, too, keep hydrating all morning with plenty of tea. As a nutritionist and dietitian, This is an area that I attach great importance to. Eating a nutritious breakfast helps boost our energy and start our mental focus for the day. Includes whole grains and fruits Vegetables, nuts, seeds, plant-based milk and yogurt. Breakfast time and fiber will keep you full for the rest of the morning, so you can focus on things other than your grumpy stomach.

I also used to take vitamin B12 and vitamin D supplements for breakfast, too. Here is an important suggestion. Enjoy breakfast with someone, if you can Family, partner, roommate or friends Communicating and talking about your thoughts and plans for the day is a great way to start the day. You enjoyed breakfast alone, ditched the TV or computer screen, and instead practiced the mindfulness method, which I mentioned before In fact, look at your food, and feel the texture in your mouth, Hear the sound that you make when you pick it up with a spoon or bite into it, actually you smell the food and the taste, Really taste the food instead of eating it mechanically. Don’t you think it deserves your attention? Some people choose to write down a list of gratitude or intentions each morning. Personally, I prefer talking to them rather than writing them down. So if I share breakfast with someone, which is most of the morning, Then these are questions that I ask the other person and they can ask me too. I think it helps to build a closer bond with this person It also keeps you accountable for the intentions you said and the insights they shared with you that you may find actually helpful Start your day.

But if you are someone who enjoys breakfast yourself, no problem. You can fill out the questions in the downloadable PDF file. Questions to answer: What do I think? How do I feel emotionally and why? How do I feel physically? What are my intentions for today? What are two things I am grateful for? What is the one thing that can increase my happiness today? By checking daily what is going on inside you, You will have more control and understanding of what is going on around you. Some people recommend creating a plan or to-do list for your day in the morning. But personally, I prefer to do it the night before, that way I can hit the run. Instead, I spent a few minutes in the morning reviewing this list and actually Imagine what I’m going to do for today.

Visualization is a very powerful tool, So if you can actually dedicate even a minute or two Plan a movie in your eyes about the things that matter to you to accomplish the day. Is likely to occur. Preparing your snacks for the day in the morning means you will be less likely to graze throughout the day or reach unhealthy The right foods when hunger strikes. Chop some fruits until ready to eat. Dice up some nut butter and crackers or set aside some dried fruits, like figs or dates. So they come in handy when you need something to conserve your energy. I mentioned it in a previous video and it’s a habit I live by.

So try to get used to Clean the surfaces in your home Before you leave for today. Clean up your kitchen counter, dining table, coffee table, or any mess and wash the dishes as well. By doing this, even if you have a really long and stressful day, you know you can take home somewhere clean. You may have heard of this important thing called exercise. do not worry I’m not about to preach to you to begin with. When you know it’s helpful to do, and if it’s something you haven’t already started, Then we might just need to try a new approach. Remember, the scariest part is always before you start. Try to start as soon as you get some fresh air. Go out to the balcony Or have tea on the patio in the morning. It becomes very easy, then get off the bus one at a time and stop driving Little bit or try riding a bike to work or school, as much as possible. If the weather is holding you back, try doing some gentle indoor stretches Small changes made in increments will get you closer to an active morning in no time, and if you are a person prefers Exercise in the evening It’s still important to get a little fresh air or maybe some light stretching in the morning, if you can.

And the There you have it, 10 healthy morning habits. Hope you found them useful Don’t forget to download the PDF in the description box Just below and start checking out the items you choose to follow. You can also use this as a tool to add your own Custom healthy morning habits. Things like remembering my thread or remembering to pack my lunch for the day.

Another recommendation I have you to add or change Only one new habit at a time. The last thing you want to do is overwhelm yourself and then don’t commit to it after a while some days. They say it takes 21 days to form a new habit. So once you’ve held it for the full three weeks, consider adding a new habit if you like. OK, This is from Pick Up Limes today. You know the exercises: like subscribe. I’ll see you in the next video..

Read More: Your Diet Benefits From Eating Healthy One

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A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good

A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good

(upbeat music) – Hi, I’m Tracy Lockwood Beckerman. I’m a registered dietitian in New York City, and it’s my job to help you figure out what to eat and why. On this episode of You Versus Food, we’re tackling a much discussed topic in the world of grumpy guts, the FODMAP diet. Today, I’m going to walk you through what FODMAPs are, how they work, what going low-FODMAP means, and who should give the diet a whirl. FODMAP stands for Fermentable Oligo Di- Mono-saccharides And Polyols. To translate, it’s a general term used to describe a group of carbohydrates and sugar alcohols. That can trigger digestive issues like gas, diarrhea, constipation, bloating, and stomach pain. The reason for that, well, FODMAPs can be tough for some people to digest. When something’s not well digested, it’s not broken down in the small intestine and absorbed into the bloodstream, so it moseys its way into the large intestine and is eaten up by gut bacteria. This interaction creates fermentation, aka gas, which can result in abdominal pain and motility issues, aka tummy aches, and an irregular poop schedule. Not everyone is triggered by FODMAP foods, but they can be problematic specifically for people with irritable bowel syndrome or a sensitive stomach.

Buy hey, don’t stress. Enter the low-FODMAP diet. The low-FODMAP diet is an evidence-based eating plan, specifically designed to bring relief to those with IBS. Your irritable gut’s very own knight in shining armor. If you’re dealing with gut issues, talk to your doctor and make sure to work with a professional to help you along this complex journey. The diet therapy is conducted in two phases.

First, removing all high-FODMAP foods from your diet for two to six weeks, then gradually reintroducing the foods one by one to help people figure out which specific FODMAP foods are problematic for them. Because everybody’s makeup is different, the key to FODMAP success is to take notes along your FODMAP journey on what foods make you feel funky or fresh as a daisy. I recommend using the Monash University FODMAP app to help you stick with the diet, if that’s what you choose to do. What am I eliminating exactly? Well, a few popular high-FODMAP foods are beans, legumes, dairy products, garlic, onions, Brussels sprouts, avocados, blackberries, cauliflower, and added sugars. After you take out all the high-FODMAP foods, you’re left with some new best buds. Some examples are carrots, cucumbers, potatoes, oranges, raspberries, meat, fish, rice, maple syrup, vinegar, mustard, and peanut butter. Okay, so what does an average day on the low-FODMAP diet look like? Well, the diet will look a bit different for everyone.

While it sounds like you have to eliminate a ton, you are left with some pretty delish options. Here’s what a typical low-FODMAP day might look like. For breakfast, have a bowl of chia seed pudding made with your fave alt milk, topped with a handful of raspberries and blueberries. For lunch, roast bell peppers and stuff them with shredded chicken and quinoa, and sprinkle them with chives. For a mid-afternoon snack, go for a hard boiled egg or maybe an orange and a handful of walnuts.

To end the day, have a nutritious dinner of zucchini noodles with shrimp, sauteed with grated ginger and topped with peanut, yum. The low-FODMAP diet could have some serious health benefits if you’re the right candidate. It’s definitely not necessary for everyone to go all the way with FODMAP, especially given that a lot of high-FODMAP foods are healthy foods with lots of nutrients. Cutting them out arbitrarily could lead to nutritional gaps. Remember, all that said, the low-FODMAP diet is not a magical cure for IBS because no two people with IBS are exactly alike. A low-FODMAP diet is a pretty good place to start when it comes to figuring out what the heck is going on with your uncomfy gut, but it may not work for everyone. Thanks for watching this episode of You Versus Food. Want more tips and tricks on what to eat and why? Subscribe to Well+Good’s YouTube channel today.

Do I have to make you a map to find the subscribe button? Maybe? Uh, I’m so irritated with my bowel, like irritable bowel syndrome. (upbeat music).

Read More: Case Study: Mona’s Chronic Reflux and IBS Symptoms All Improved With These Therapies

As found on YouTube

Understanding Carbs

Understanding Carbs

(upbeat music) – When we think about eating healthy some people think of carbs as a dirty word and won’t eat them at all. But it’s a little bit more involved than that. So today I am with Stephanie from Food Wonderful. Stephanie, let’s first talk about what exactly is a carb? – So carbohydrate food is any food that is digested and becomes sugar. Carbohydrates are one of three macro nutrients, so along with protein and fat, carbohydrates provide the calories in our diet. Simple carbohydrates are foods that have shorter chain sugars so they’re digested very quickly, they get into our bloodstream right away.

Complex carbohydrates have a longer chain sugar so they take a little bit longer to digest and they usually give us more steady energy throughout the day. – So Stephanie, a lot of foods have carbs, but they’re not all the same. – That’s right. So our complex carbohydrates like beans, whole grains, those foods are very nutritious, they provide us fiber, B vitamins so we want to eat those foods. And even our simple carbohydrates like fruit have a lot of good nutrition, so those are worthwhile to eat, as well.

The foods that we want to limit or eat more in moderation are those very sugary foods, cookies, soda. – So really it’s not about cutting carbohydrates out of your diet, it’s about choosing the right ones. – That’s exactly right, carbohydrates are an essential part of our diet. So when we start to replace some of our less nutritious carbohydrate foods with some of these great complex carbs, we find that we’ll have more energy, we’ll have more nutrients, and we’ll feel better through the day.

– So today you’ve got a great example of a recipe that we’re gonna cook that is good carbohydrates. – That’s exactly right, we’re making a vegan recipe which is a chick pea sweet potato curry. – Mmm, yummy. (upbeat music) – Alright here’s our ingredients for our curry. We have lots of great sources of complex carbs. We have our sweet potatoes, our chick peas, and our green peas. These foods will provide carbohydrates and protein, too. – I love it, let’s make it. – First we’re gonna add our onions. We’re gonna let these saute for about 10 minutes. Add in our jalapeno chile, garlic. We have some curry power, some gara marsala, some paprika. Pour in our coconut milk. Our tomatoes. Basically as soon as those spices are fragrant, the curry is ready to go. – I can’t wait to try it, but I think the biggest take away is to not cut carbs out of your diet completely, but choose the best carbs for your body.

– That’s exactly right. Food like this is gonna keep us full and satisfied and give us great energy for the entire day. – I love that, thank you so much, I can’t wait to dig in. For Stephanie’s recipe or more healthy eating information, just head to our website, livinghealthytv.com. Now let’s try this..

Read More: Quick Look @ Diet Fitness

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