Top Tips for a Healthy Summer Morning Routine

Summer mornings are an excellent opportunity to embrace healthy habits that set a positive tone for the rest of the day. With longer daylight hours and warmer weather, there's no better time to revamp your morning routine. In this blog, we'll explore ten healthy habits that will help you start your summer mornings on the right foot, ensuring you feel energized, focused, and ready to make the most of the season.

• Wake up with the sun:

During summer, the sun rises early, and waking up with it can be invigorating. Allow natural light to fill your room by leaving curtains partially open before going to bed. This helps regulate your body's internal clock and promotes a more refreshing wake-up experience.

• Hydrate first thing:

After a night's rest, your body craves hydration. Start your day by drinking a glass of water as soon as you wake up. Add a splash of lemon juice for a refreshing boost of vitamin C and to kickstart your metabolism.

• Morning stretch or yoga:

Greet the day with gentle stretches or a short yoga session. Stretching improves blood circulation, enhances flexibility, and promotes a sense of calm, setting a positive tone for the day ahead.

• Take your workout outdoors:

Embrace the pleasant summer mornings by taking your workout outdoors. Go for a jog, bike ride, or brisk walk in the park. Outdoor exercise not only elevates your mood but also exposes you to natural vitamin D.

• Mindfulness or meditation:

Spend a few minutes each morning practicing mindfulness or meditation. This quiet time helps reduce stress, enhances focus, and fosters a positive mindset for the rest of the day.

• Plan your day:

Take a moment to plan and prioritize your tasks for the day. Whether it's using a planner, journaling, or a productivity app, organizing your thoughts and goals can boost efficiency and reduce feelings of overwhelm.

A healthy morning routine sets the foundation for a productive and enjoyable day, especially during the summer when you have the chance to embrace the early sunlight and pleasant weather. By incorporating these ten healthy habits into your morning routine, you'll experience increased energy levels, reduced stress, and an overall improved sense of well-being. So, rise and shine to a refreshing summer morning filled with positivity and vitality!

Reset and Rejuvenate

February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.

As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)

Scattered Thoughts

Why it happens

The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart. 

When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus. 

What to Do 

You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.

“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry

Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:

• Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes. 

• Write: Jot down three simple things you are grateful for. 

• Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement. 

Nora’s Naturals 

Superfood Bowls 

One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat. 

This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone). 

A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday. 

I have listed wonderful bases, toppings and dressings to create a delicious bowl.  Mix and match to create your preferred bowl!

BASE 

• Arugula, kale or spinach 

• White or brown rice

• Quinoa 

• Couscous 

• Black beans

TOPPINGS

• Sweet potato 

• Avocado 

• Grilled chicken, steak or shrimp 

• Nuts and seeds 

• Roasted veggies 

DRESSINGS/SAUCES

• Olive oil, lemon and salt 

• Salsa 

• Pesto 

• Hummus 

• Aioli