It’s that time of year when we begin to become conscious of our overindulgences and reflect on intentions we set a year ago at this time. Planning a cleanse & kicking your wellness into high gear is easy, but how can we create sustainable wellness that will last all year long?
The following guide is the perfect jumpstart to your wellness regime & something to come back to whenever you’re feeling like you need to reclaim balance and reboot your routine.
*The morning is a very important time to set the tone for how you want your day to go. Create a daily routine that supports you & your lifestyle and make adjustments whenever you need.
TECH BREAK Allow yourself an hour to ease into the day and ground yourself before offering all of your energy to your phone. Give your life space away from technology so that you have more of yourself to offer and, in turn, more to offer to the world. I find it’s helpful to shutdown several hours before bed & take full days or weekends away from technology!
MEDITATE Set yourself up for success and quiet your mind with a 10-minute meditation upon waking. If you’re not sure how to begin or your mind is as rapid fire as mine, try guided meditations. Beginning your day this way helps to connect the mind & body and reduces anxiety, stress, and overwhelm throughout the day.
EAT Start with 2 large glasses of water & warm lemon water. Have breakfast within 30 minutes of waking, unless you head straight out to exercise. This will help to regulate your blood sugar throughout the day. Start the day with a combination of healthy fats & protein to give your body sustainable energy throughout the day.
* Remember that digestion begins in the mouth- chew, chew, chew! Taking deep breaths before, during, and after meals & putting your fork down every few bites helps to keep you present. This way you will avoid over-eating and stay connected to how much your body really needs.
MOVE If possible, head straight out to workout after your meditation (this makes for 0 excuses to fit in exercise!) Otherwise, have breakfast & get moving. Moving your body early in the day ensures that you will never miss a workout!
*DRINK AWAY FROM MEALS It’s best to drink water 15 minutes before you eat and 30 minutes to 1 hour after you eat. Drinking away from meals helps to reduce excess gas and bloating.
SIP & SNACK Enjoy a large glass of water + a handful of raw unsalted almonds. Almonds will help curb any cravings with a small dose of protein.
EAT Avoid the afternoon slump by eating a decent sized lunch. Load up on a variety of colors + some protein and healthy fats to keep you energized & keep your metabolism fueled. A soup & salad combo is the perfect option, topped with some type of plant or animal protein. Or having a complete protein meal that is easy to digest, like Kitchari.
MOVE Go for a light 10-20 minute walk outside after lunch.
SNACK If you’re hungry, slice some vegetables like carrots or celery and dip in some hummus or have a handful of almonds!
SIP a large glass of water!
MEDITATE Break for 5 minutes to mediate or practice some deep breathing. This will help keep you centered, connected to your body, and mindful about your choices.
EAT Keep it simple while focusing on whole food, plant-based ingredients. Create a complete protein meal by combining lentils & grains for dinner or have a variety of leafy green veggies topped with animal or plant proteins.
*Aim to eat 2-3 hours before bedtime. That way, you’ll stay in alignment with the natural rhythm of your body. Late evening is for resting & digesting.
MOVE Go for a light 10-20 minute walk 30 minutes post-meal.
WIND DOWN Create a bedtime routine for yourself – Nothing stimulating at least 1 hour before bed; turn off all screens, read, listen to a book on tape, meditate, stretch, and practice deep breathing. This will set you up for a solid nights sleep.
BATHE Pre-bath spend 5-10 minutes massaging yourself from head to toe with oils. Then hop into a detox bath. Fill your bathtub with hot water, add in 2 cups of Epsom salt and a few drops of essential oils or during the colder months, lavender is the perfect essential oil to calm the mind and prepare the body for restorative sleep.
SIP Have a cup of Chamomile tea, which soothes and relaxes the central nervous system and prepares the body for sleep. Peppermint tea & Fennel tea also help to relieve excess gas & bloating.
CREATE A GRATITUDE PRACTICE End your day by writing down or sharing at least 5 things you are grateful for. Expressing gratitude helps remind us of the incredible abundance & opportunity available to us in our lives.
SLEEP The body regenerates itself at night. Shoot for 8 hours: 10pm-6am or 11pm-7am is best!! We get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10pm to 2am; getting on a regular schedule will help regulate your circadian rhythms.
* Sleep is the secret ingredient for feeling & looking your very best everday!
Photo: Sidney Bensimon