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 “Dietitian’s Daily Routine for Optimal Health” to help others transform their health as well. This is my daily routine including my daily supplements. (You can find the exact steps that, based on science, produce the most dramatic health and weight loss success in 18 Weeks to a Healthier, Happier, More Purposeful Life
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Morning: The Most Important Part of the Day
I knock a lot of my health habits out first thing in the morning. That way I know I have things that benefit my body even if the rest of my day gets hectic. With this morning routine including my daily supplements 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.
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.
My Diet and Daily 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 video 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.
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.)
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,
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.
8:00 AM-11:00 AM: Work
This will look different from many, but since I work from home, this involves a lot of sitting at my computer. Before I start the work of answering emails and writing nutrition posts and assessments, I like to say a prayer. I ask God to guide me as I interact with other’s on social media, through emails, my blog, and my writing. I pray that I am able to help others and tell God that I will try to do my best to show kindness to others.
11:00-12:00AM: Lunch Break
For lunch, 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. Lunch is a time to rest my brain. To do this, I slowly eat my food, paying attention to each bite and taking the time to be thankful for the nutrients I get to eat in that moment. I pause before I eat and while I eat to thank God for the nourishment found in the food I am eating.
12:00-2:20 PM: Work Continues
2:20-2:30 PM: Breath and Say a Prayer in the Pick-up Line (You can also do this 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.
2:30PM-4:20 PM Dinner, Homework, and a Calming Drink
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. My children do their homework in the kitchen so that I can answer any homework questions while I make dinner. Usually, there is enough dinner to have leftovers for lunch the next day. Next, we eat dinner. (Full confession: Sometimes we are still doing homework while we are eating dinner, but we still try to make dinner as pleasant and mindful as possible). I eat dinner slowly, noticing and enjoying each bite. We eat dinner early because school activities will start around 4:30 and will not end until 7:00 or 8:00 at night. My children eat a snack later at night.
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 I get our dinner ready and while I am helping my children with homework. 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.
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.
My evening routine involves getting in a few more nutrients and getting my mind and body ready for sleep.
4:30PM-8:00PM: Kid’s Activities and Dinner
This is where days vary, but we are usually going from one activity to another from 4:30 until 8:00pm at night. After all the activities are done, we come home and settle down with a healthy snack.
8:00 PM: 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.
9:00PM: 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.
And This is This Dietitian’s Daily Routine. With This Routine, I Am Able To:
- Consume plenty of fruits, especially berries, vegetables, especially dark leafy greens, whole grains, antioxidants, vitamins, minerals, fiber, and Omega-3s
- Feel relaxed when needed and energized when needed
- Get in a great workout
- Be present and relaxed for my kids.
Dietitian’s Daily Routine Related Posts
Best Supplements for Athletes According to a Registered Dietitian
Best Immune Supportive Supplements According to a Dietitian
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