My evening routine involves getting in a few more nutrients and getting my mind and body ready for sleep.
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The Best Evening Routine for Sleep According to a Registered Dietitian; Get Better Sleep with This Evening Routine
1. Eat Dinner
First, I make dinner using The Nourishing Meal Builder. I try to make sure the meal is filled with plenty of vegetables, and I try to have dark leafy greens at least three times a week. I usually make enough to have some for lunch the next day. While I east dinner, I begin to unwind. I eat dinner slowly, noticing and enjoying each bite.
2. Drink Calming Sleep Aids
After dinner and all of the afternoon activities, it is time to wind down. Before bed, I relax on the couch while drinking either Cheribundi Tart cherry juice Light, the Sweet Dreams Kor Shot, or TAZO Chamomile Tea. I rotate between these three for variety. While I am drinking, I like to read something happy and write in my mindful journal. I focus on things I am thankful for. I also get all the thoughts in my head on paper. This helps clear my mind before bed.
By now, I am usually feeling calm and ready for bed.
3. Mindful Prayer
When I lay in the bed, I take a moment to pray for the soft mattress and as I pray I notice how the mattress cradles my arms, legs, stomach, or back. Then I thank God for my blanket. I notice how I feel warm and hidden from the pressures of the day under my blanket. Then, I thank God for my cool, cozy pillow, and I take the time to notice how my head feels as it rests on the pillow. I thank God for the sounds of the fan and the calmness of the dark. As I thank God for these things, I began to feel myself drift to sleep. Many times I pray until I fall fast asleep.
This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
During the afternoon, I like to destress and unwind, but I still want to feel energized to help my kids get all of their afterschool homework and activities done. In other words, I want to unwind, but I don’t want to feel like I’m ready for bed yet.
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How to destress, unwind, and relax, but I still feel energized to help with all of the kid’s homework, dinner, and afterschool activities.
Here is My Afternoon Routine:
1. Breath and Say a Prayer in the Pick-up Line or on the Way Home From Work
I use the pick-up time or driving times as a time to destress. This is a time when you can slowdown, breath, and pray. This is my time to shift my mind from work mode to mom mode. I ask God to help me have patience and guide me as I speak to tired, hungry, overwhelmed children or to whoever I may meet on my after work outings.
2. Destress with a Calming, Healthy Drink.
To relax, I like to drink a kombucha or green tea. The antioxidants and probiotics in kombucha may play a role in helping you wind down after a long stressful day, and green tea contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy. Kombucha made with green tea will also have similar benefits. I like to drink this tea or kombucha while my children are eating their afternoon snack. If it’s nice outside, I enjoy sitting on the back patio while I drink my drink. My favorites are Tazo Green Tea and Humm Zero Kombucha. Humm Zero Kombucha has zero sugar because all of the sugar has been fermented out. I try to remember to say a prayer before I drink my relaxing drink. I thank God for providing a nourishing way for me to relax, and I thank God for this small moment.
3. Destress with a Mindful Prayer Before the Activities Begin
If I have time, I like to say this prayer while I go on a short 5 minute walk on my road, but realistically, I usually I close the door and say the prayer in the quiet of my bedroom. I focus on being present during this prayer. On the walk, I notice the colors of the season, listen to the birds chirping, and feel the breeze in my hair. In my bedroom, I still listen to the birds chirping and the sound of the fan whirling, and I notice the feel of the carpet under my feet. I like to take slow, deep calming breaths and silently pray in this moment. I think about all the things for which I am thankful.
And that is it. The afternoons are busy, so I don’t have time for much more, but really that’s all I need to keep me going for the rest of the day.
So you want to workout and eat all those nutrients that help with mood, reduce stress and the risk of chronic disease, and help with memory and cognitive function, but you feel overwhelmed with how to get started. Although there are lots of ways to go about improving your health, simply changing your morning routine could be all you need to jumpstart your health transformation.
This site may contain affiliate links. (Read full disclosure here).
This article is written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
A Dietitian Transforms Her Health
In case you haven’t read any of my blog posts yet, let me give you a little background. I am a registered dietitian who saw drastic improvements in my mood and health after I transformed my diet. I even lost 50 pounds. Now I share posts like this to help others transform their health as well.
I lost 50 pounds and transformed my life, and I jumpstart my day with this morning routine.
Why The Morning Routine?
Everyone’s morning is different; therefore, different routines will work best for different people. This, however, is the routine that works best for me and my current lifestyle. With this routine, I am able to get in crucial nutrients and exercise before I even go to work. Before 8:00 AM, I have consumed nutrients that help my immune system fight off germs while I am touching doors and shaking hands. By the end of the morning, I have also consumed nutrients that promote a positive mood and help me cope with the stresses of the day.
The morning routine for optimal health according to a dietitian who has lost 50 pounds and transformed her health.
Here My Morning Routine For Optimal Health
5:00 AM
I wake up and say a prayer, and I think of all the ways I am thankful.
Fill up my water bottle so that I have water on hand for the rest of the day. Confession: I have trouble drinking water during the day, so these gallon jugs with a water drinking schedule on them help me get in more water during the day. I also love the “pump you up” words on the jugs.
5:00-5:30 AM: Exercise
Next, I run for 10 minutes and do 10 of my favorite exercises. (See videos of my sample workouts below.) Before I exercise, I take a moment to thank God for the opportunity to move my body. I like to exercise outside and notice my surroundings. This is my way of mindfully exercising.
Sample of my Morning Exercise Routine: I pick 10 exercises to do each morning. The whole workout only takes about 10 minutes.
5:30-6:30 AM: Eat Breakfast
Before I eat breakfast, I take a moment to thank God for all the nourishing foods I am about to put into my body. Then, I slowly and mindfully enjoy one of the following:
A handful of berries with yogurt and granola made out of either hemp, oats, or chia seeds (Sometimes I break up bars in my yogurt and berries).
A handful of berries and nut mix or trail mix along with a drink like Humm Zero Kombucha or the Gut Check KOR shot. (Kombucha and yogurt are good sources of probiotics.)
Yogurt + Berries + Chia Seeds and Nuts Clusters
Why I Make Sure I Eat Berries, Probiotics, Nuts and Seeds Each Morning
Berries are a great source of antioxidants. Research shows that antioxidants in berries are important for brain function and mood, and may reduce the risk of chronic disease and cancer. Probiotics help regulate our GI tract and may reduce the risk of a host of chronic conditions and mood disorders. Nuts and seeds are a great source of healthy fats, antioxidants, and fiber. Chia seed, hemp seed, flax seed, and walnuts also contain ALA Omega-3, which is anti-inflammatory and important for optimal cognitive function and immunity. Omega-3 may even help with mood disorders like depression and anxiety.
6:30 AM: Take My Supplements and/or Drink a KOR Shot
I like to take an Omega-3 multivitamin like Nature Made Multi + Omega-3 because Omega-3s are important for brain function and mood. During the fall and winter I alternate each day between the Omega-3 multivitamin and the Bluebiology Immune Essentials since fall and winter are cold and flu seasons. I also drink KOR shots each morning. I rotate between the Vitality Kor Shot, which contains Turmeric and the Wellness Kor Shot, which contains ginger. Ginger and Turmeric are immune supportive and have antioxidant properties. KOR shots have a fantastic ingredients list. Many of the ingredients are nutrients I try to incorporate naturally through diet but sometimes have a hard time getting them in regularly.
6:40-7:40 AM: Get Dressed For My Work Day.
And done! By 7:40 AM I have already finished my workout and consumed a powerhouse of nutrients like antioxidants, fiber, omega-3, and probiotics!
For the rest of the day, I try to include even more nourishing energizing foods that will continue to help me seize the day! I create and eat a nourishing lunch and dinner using The Nourishing Meal Builder strategy, or I eat left overs.
How to Destress and Reenergize After Work
Then I have an after work decompress routine: You can see it here.
Evening Routine
Finally, I have an evening routing that helps me unwind before bed. You can see that routine here.
We have a new website dedicated to all things paddleboards! Our new website is called www.paddleplanit.com. You can find the Best Paddleboard Gifts on our new website here.
But if you just can’t wait to click over here is a sample of some of my favorite paddleboard accessories (For a more complete list, visit our new website www.paddleplanit.com),
This site may contain affiliate links. (Read full disclosure here).
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
We love pulling up to an island and setting up a picnic area. This is actually my daughter’s favorite thing about paddleboarding. Large waterproof picnic blankets are perfect for these island picnic adventures because they are compact and easy to store on your paddleboard and they are waterproof and easy to clean.
This are so compact that they can easily be stored in the bungee storage area on a paddle board. These stools come in handy when you are having lunch or lounging on a beach or island shore.
There is nothing like relaxing with a drink while leisurely floating in the middle of a beautiful body of water. To have cold drinks on hand, you will need a cooler. Plus, you will need a cooler to pack delicious food for that island picnic. We prefer traveling with a soft cooler because losing your balance on a paddle board and falling on a hard cooler is not pleasant. Soft coolers are also easier to store in the paddle board bungee storage area. We like the Portable, Leakproof, Waterproof Icemule Cooler Backpack Soft Cooler. The backpack feature is nice for hiking to nearby scenic picnic spots.
I wanted shoes that had enough support for walking on rocks and gravel but not so much support that I couldn’t feel the board. (It’s a lot harder to balance on the board if you can’t feel it under your feet). I don’t how they make these NRS Kinetic water shoes where you can feel the board and still provide protection from rocks, but they did. These are the best water shoes I have ever had. They come in men and women sizes.
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
If you go paddle boarding often, you are going to want an assortment of board shorts. TheWillbond Women’s board shorts are inexpensive and come in a plethora of colors.
This is my favorite speaker. I have dropped this irocker Waterproof Floating Bluetooth speaker in the water multiple times with no issue. It sound fantastic and is easy to use. My favorite feature is that it can screw into action mounts or attach to d-rings on the paddle board. This is a must have for chillin’ on your paddle boards.
The Go pro Bundle is perfect for filming action paddle board shots and even filming underwater snorkeling adventures. We don’t go on paddle board trips without it.
They literally come in a little soft bag, making them the easiest “chairs” to carry on your paddle board. One of my best memories is docking my paddle board and setting up my hammock overlooking a mountain view. I never wanted to leave.
My daughter is already begging for this for Christmas, and of course, she is! How fun is this. You can sit in a swan chair while you are paddleboarding! You can also purchase other versions like sharks and unicorns!
Floating Sunglasses Strap
Umm trust me, we know from personal experience how handy these floating sunglasses straps are. We have lost only one pair of sunglasses after a fun unintentional dip in the lake (AKA falling). After that, we bought floating sunglasses straps, and we haven’t lost a pair of sunglasses in the water since. I love this 10-piece set of Neoprene sunglasses straps floating bands for Water Sports Outdoor Adventure.
If you are serious about paddling and can’t stand the thought of putting the paddleboard away during the winter, then you may want to invest in a Kokatat Dry suit. They can be pricey but are made to keep you dry and warm during winter paddling.
Wet Suit
If a dry suit seems out of your price range, but you still want to stay dry and warm in the winter, you may find that a wet suit, like the Realon Wetsuit for Cold Water works for you.
Best Gifts for Paddle Boarders: From paddle board cup holders and jewelry to pumps and seat attachments- So many things your paddle boarding friend will love.
Exciting news! Our paddleboard posts are moving to a site dedicated to all things paddleboards! Our new website is called www.paddleplanit.com.
You can find the top 4 Best Inflatable Paddle Boards here.
Here is a sample: When selecting inflatable paddle boards, I did some major research, and I mean major. I looked into 26 brands, and out of those 26 brands, I determined what I consider are the top 4 inflatable paddleboards.
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The Top 4 inflatable paddle boards: My picks after reviewing 26 brands
But First My Inflatable Paddle Boards Criteria..
So I started reading and reading and reading about all the different paddle boards and what they had to offer. Feeling overwhelmed by all the minor differences in the huge variety of options, I decided I needed a more organized approach to research paddleboards. So before I continued the search, I sat down and thought about what my criteria were for the ultimate inflatable paddleboard.
Here are my Inflatable Paddle Board Must Haves…Read more Here.
I like to focus on food first. In fact, according to research, nutrients appear to have the biggest impact when they are consumed as a part of food instead of singled out in supplement form. Still during cold and flu season, you may wonder if you are getting enough of a of those immune supportive nutrients in your daily diet. Could supplements help? What does the research say?
I, personally, take immune supportive supplements during the fall and winter months, when contagions typically spread. Below I discuss some of my favorite immune supportive supplements and why?
The Best Immune Supportive Supplements According to a Registered Dietitian: The 5 Best Supplements to take during the cold and flu season
This site may contain affiliate links. (Read full disclosure here).
But First A Note On Supplements
While I take an optimistic approach with food and their benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, when taken in excess, supplements can become toxic. Some supplements can negatively interact with medications. Moreover, when you are taking a supplement that is shown to “boost” your immunity, this could theoretically cause your immune system to become overactive. Overactive immune systems could possibly trigger an autoimmune disease or allergies.
In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets?
The take home message is always talk with your doctor before taking supplements.
How to Choose Your Immune Supportive Supplements
Supplements can have a place in our life when we are not getting enough of a certain nutrient in our diet. Below is a list of my top favorite supplements. Before I approve a supplement, the supplement must be generally regarded as safe based on research. I also look for supplements that are third party tested. Finally, I look to see if the supplement does what it says it can do according to ample research.
This supplement is packed with immune supporting ingredients- Vitamin C, Zinc, Elderberry, and Probiotics.
A Breakdown of the Active Ingredients in BlueBiology Immune Essentials
Active Ingredient: Elderberry
According to research, elderberry may shorten the duration of the flu by 56% when taken within 48 hours of the first symptoms. Elderberry may shortens the duration and severity by blocking a viruses ability to spread. (14)
Relief occurs within 2-4 days of elderberry treatment. Although elderberry seems to shorten the duration and severity, it does not seem to prevent the common cold and other viruses.
Active Ingredient: Vitamin C
Although research is conflicting, a majority of studies show that while vitamin C cannot prevent the onset of a cold, vitamin C may shorten the duration. One study showed that regular supplementation of vitamin C decreased the duration of the common cold in adults by 8% and in children by 14%. (12) It appears that you must be taking Vitamin C for an extended period of time, because taking vitamin C at the start of a cold does not seem to help.
Active Ingredient: Zinc
According to a review of 15 studies, colds were prevented in people who took zinc by mouth for 5 months (14). Another review suggests that zinc lozenges and syrups are beneficial in reducing the duration and severity of the common cold in healthy people when taken within 24 hours of the onset of symptoms (84). However, eating foods high in zinc is safer than taking zinc supplements for long periods of time because excessive zinc intakes could cause copper deficiency. Because of this, I only take zinc-containing supplements every other day during the fall and winter months, when cold and flu are on the rise. If I do come down with a cold, I take a zinc-containing supplement everyday.
Not a supplement per say, but actually a juice shot. Still, you would take this juice shot daily in addition to your meals, similar to how you would take a supplement.
The Gut Check Kor shots contain probiotics. According to research, probiotics may help reduce the frequency and severity of infections and colds (26, 27 28, 29, 30, 31, 32, 33). In a 2015 review, researchers looked at 12 studies (3,720 total participants) and found that people taking probiotics may have fewer and shorter upper respiratory infections. The review also noted that people who took probiotics had less of a need for antibiotics. They also had less absences from schools due to colds. Another review looked at 28 trials and found that all but 5 trials showed probiotic benefits in regards to respiratory tract infection outcomes.
The Intense Defense KOR Shot contains zinc and vitamin D3. We already talked about the research for zinc above, but we haven’t talked about the role of vitamin D and the immune system yet. Evidence shows that vitamin D can have a significant impact on the immune system and may offer protection against the common cold (12, 16, 110, 111). In fact, people with low vitamin D levels are more susceptible to colds, flus, and respiratory infections. Adequate vitamin D may even decrease the rate of respiratory infections from colds, flu, bronchitis, and pneumonia.
Another great probiotic source that I like to consume on a regular basis is Humm Zero. This kombucha stands out from other kombuchas because all of the sugar has been fermented out of the drink, making this Kombucha a zero sugar drink.
Karma probiotic waters are fortified with probiotic as well. These drinks have a fun factor too! When you are ready to drink a Karma, you push a button on the top of the bottle and the powder in the lid mixes with the water!
Immune Supportive Foods
Remember, eating immune supportive foods is even more important that supplements. These foods include antioxidant-rich foods like fruits and vegetables, omega-3-rich foods like salmon and tuna, and fresh herbs and spices like turmeric, cinnamon, garlic, and ginger. You can also drink juice shots containing these spices like the Vitality KOR Shot containing Turmeric and Wellness KOR Shot Containing ginger.
