PERFECT MORNING ROUTINE IDEAS YOU SHOULD IMPLEMENT
When your alarm wakes you up in the morning, do you hit the snooze button or leap enthusiastically out of bed?
When you have a lot on your mind, it can be tempting to just rush around on autopilot. However, this may result in being less focused and productive overall.
The key to a perfect morning routine is finding what works best for you. Everyone is different, so there's no one-size-fits-all solution. But there are a few things that are essential for any good morning routine.
- get up early enough to give yourself plenty of time to get ready for the day. This means setting your alarm for a time that you can actually get out of bed and start your day.
- when you’re waking up, try a little mindfulness technique: take 5 minutes to tune into how you are feeling, take a couple of deep breaths and just set your intention for the day.
- When you get out of bed, let natural light into your bedroom to aid the process of waking up. Research shows that exposure to early morning light stimulates important circadian rhythms that help to regulate your mood, as well as the quantity and quality of your sleep.
- you need to have a good breakfast. This is the most important meal of the day, so make sure you're starting your day off with something nutritious.
COFFEE & TEA: WHAT ARE THE ALTERNATIVES?
Many people like to start their morning with a cup of something caffeinated, but drinking straight coffee on an empty stomach can mess with your blood sugar and activate the stress response. This can cause your energy to tank, and you may find you reach for the snacks earlier in the day.
If you like caffeine, a better option is to drink your cuppa after a nutrient-dense breakfast: think live yoghurt and soaked granola, or eggs and sourdough. Or why not use collagen or healthy fats to buffer the effects of the caffeine and nourish the adrenals?
- Chai Tea: Chai tea is a delicious and refreshing alternative to coffee or tea. It is made with a variety of spices, including ginger, cardamom, cloves, and cinnamon.
- Herbal Tea: Herbal tea is a great way to get your caffeine fix without having to drink coffee or tea. There are many different flavors of herbal tea, so you can find one that suits your taste.
- Yerba Mate: Yerba mate is a South American tea that is becoming increasingly popular in the United States. It contains caffeine, but it also has a variety of other nutrients that make it a healthy alternative to coffee or tea.
- Matcha: Matcha is a type of green tea that is rich in antioxidants and other nutrients. It has a unique flavor that many people enjoy. Planet Paleo Matcha Latte contains premium matcha tea and creamy coconut. These ingredients are rich in antioxidants like l-theanine and catechins to support your focus and help you smash your to-do list.
- Kombucha: Kombucha is a fermented tea that is full of probiotics and other beneficial bacteria. It is a great alternative to coffee or tea for those who are looking for a healthy option.
- But what if you don’t do breakfast and prefer to intermittent fast? Then Planet Paleo has the perfect solution for that too! Give our Keto Coffee a try: it has a delicious blend of roasted Sumatran coffee and special Medium Chain Triglycerides from coconuts. These provide a great source of energy for mental and physical performance without disrupting ketosis.
THE BENEFITS OF DRINKING MORE WATER
As you power through your day, it can be easy to forget about hydration and use tea, coffee, or sodas as a substitute for water. However, caffeine, sugar and sweeteners are all dehydrating, so it’s good to switch it up and drink other fluids.
It will help your concentration, prevent headaches, and has other beneficial effects, including hydrating your bile ducts and promoting good digestion, and keeping blood sugar and blood pressure stable.
And don’t worry, it’s a myth that you need to drink 2 litres of plain water a day in addition to other fluids. That’s far too much and will dilute your electrolytes and make you feel freezing cold. If you don’t want to drink plain water, then diluted juice will suffice or try a herbal tea or cold brew with herbs and fruit!
THE TOP POST-WORKOUT DRINKS
There are a few different things to consider when choosing the best post-workout recovery drink for you. The first is what kind of workout you just did. If it was a really intense weightlifting session, you might want a drink that has more protein in it. But if you just went for a long run, you might want something with more electrolytes to help you rehydrate.
The second thing to consider is what time of day it is. If it's close to bedtime, you might want a lighter drink that won't interfere with your sleep. But if it's early in the day, you might want something with more calories to help you power through the rest of your day.
Finally, think about what you personally like to drink. Some people prefer sweeter drinks, while others prefer something with more of a savory flavor. There's no right or wrong answer here, so go with whatever sounds most appealing to you.
- Chocolate milk: This classic recovery drink has a perfect balance of carbohydrates and protein, making it ideal for post-workout refueling.
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A smoothie made with Greek yogurt: This drink is packed with protein and will help you rebuild muscle after a tough workout.
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Coconut water: This is a great option if you're looking for something light and refreshing. It's packed with electrolytes and will help you rehydrate after a sweaty workout.
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A homemade sports drink: If you want something with a little more flavor, mix up your own sports drink using fruit juice, honey, and salt.
- You may also want to feed your muscles and metabolism some healthy protein and fats. The best post-workout drink is one that can do all the above, and Planet Paleo’s Turmeric Latte ticks all the right boxes. It’s high in protein and contains 5g of collagen to support muscle repair, plus turmeric. This is a traditional herb rich in a special anti-inflammatory compound called curcumin, which may support tissue healing.
No matter what kind of workout you did or what time of day it is, there's a perfect post-workout recovery drink out there for you. So, experiment and find the one that works best for you. Your body will thank you for it!
SLEEP HYGIENE AND DRINKS FOR WINDING DOWN
There are a few key things to keep in mind when it comes to sleep hygiene.
- Try to keep a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends.
- Create a relaxing bedtime routine. This can involve taking a bath, reading a book, or stretching.
- Create a sleep-friendly environment in your bedroom. This means keeping the room dark, quiet, and cool.
- Avoid caffeine and alcohol before bed. Both of these substances can interfere with sleep. Instead, treat yourself with something comforting and warming. Cacao-based drinks have been a popular choice for hundreds of years, and cacao itself goes back to ancient South American civilisations! Made from the seed of the cacao tree, cacao is high in antioxidants and a real mood food, so you can enjoy it without guilt. Try Planet Paleo’s Cacao Magic: it contains a satisfying hit of collagen protein and coconut milk, which can help to stabilise blood sugar before sleep.
- Herbal teas such as chamomile or lavender are especially effective in promoting relaxation. The warmth of the drink can also be comforting, and the act of sipping slowly can help to calm the mind.
- Milk is another great option for a bedtime drink, as it contains the sleep-promoting hormone melatonin. If you're looking for something a little sweeter, try adding a bit of honey to your milk - the natural sweetness can be soothing and help you drift off to sleep.