34 Ideas for a Healthy Morning Routine (That Can Be Done Under 10 Minutes) | The Health Sessions

34 Ideas for a Healthy Morning Routine (That Can Be Done Under 10 Minutes)

Maybe you’ve read it too: what you do after waking may be the key to a healthy and successful life.

There’s lots of anecdotal evidence that many influential people, from world leaders to CEO’s and movie stars, utilize the early morning hours to set themselves up for success and reach their goals. They’ll eat a hearty breakfast, get their exercise in and meditate before the rest of the world rises.

That sounds fantastic, but a healthy morning routine isn’t always easy to realize when you’ve had a bad night’s sleep and got to get your (uncooperative) kids ready for school.

That’s why lots of life coaches tell you to get up one hour earlier so you have time to perform your morning routine. “You have to make sacrifices and put your priorities first if you want to be successful”, they claim. And if they can do it, you can do it too, no excuses.

Well, I disagree.

After a decade of delayed sleep syndrome and painsomnia, followed by years of kids waking up multiple times every single night, sleeping is sacred to me. Even more so, I think that getting enough undisturbed, restful sleep is one of the most important things you can do to feel happy, energetic, productive and ‘successful’ – whatever that means to you. Especially if you suffer from persisting health problems.

So getting up at the crack of dawn to do yoga and sip green juice while the rest of the house is still asleep, is not necessarily my idea of a healthy start of the day. Surely there must be healthy habits you can do that fit more seamlessly into your existing morning routine?

Here are 34 ideas for a healthy morning routine that can be done in 10 minutes or less. 

Read more >34 Ideas for a Healthy Morning Routine (That Can Be Done Under 10 Minutes)



11 Natural Ways to 'Detox' Your Body Without Depriving Yourself | The Health Sessions

11 Natural Ways to ‘Detox’ Your Body Without Depriving Yourself

After months of cocooning indoors and indulging in heavy meals, early spring is a great time to get out of hibernation mode and shed your ‘winter coat’. And not just those dead skin cells from the dry winter air – your sluggish digestion and lymph flow can use a boost too.

Over the last few years, detoxing has become a major buzz word. The idea is that our modern world contains so many toxins – in our food and water, cleaning and beauty products, in the air we breathe – that your body doesn’t have enough capacity to fully flush them out. Especially not when your sedentary lifestyle with too much processed foods and too little sleep puts an extra burden on your body’s natural detoxification process.

So these toxins build up over time, clogging up your gut and internal environment, leading to common symptoms such as unexplained fatigue, irritated skin, bloating and digestive problems.

The solution? Doing a detox to cleanse your body. 

Or at least, that’s what the thousands of detox programs and juice cleanses available tell you to do.

Now, there’s nothing wrong with the general concept of detoxing. Yes, your body naturally detoxes every day, but it makes sense to want to optimize that process – especially if you lead a typically Western lifestyle and suffer from (minor) health problems.

But although some people have had specular results from juice cleanses, I don’t think going on a detox is right for everyone.

Most detox programs focus on a variety of juices, sometimes supplemented with raw fruit and vegetables. Even though (veggie) juices contain lots of vitamins and minerals, they don’t pack enough protein, fiber, fat and calories to sustain a person in the long run. That doesn’t have to be a problem when you’re on a health retreat. But if you try following a detox program while balancing work and family, you might feel hangry and tired instead of revitalized.

A ‘3-day detox’ or ‘master cleanse’ also feels like a quick fix for a bigger problem. First we overeat during the holidays and then ‘compensate’ by restricting ourselves. This cycle of binge-eating and fasting might lead to a disordered relationship with food. Of course, a short detox program can also be a great kickstart of a healthier lifestyle. But when you make drastic changes, it’s easy to fall back into your old habits – hello cookie cravings! – as soon as your juice cleanse ends.

So can you support the natural detoxification of your body without depriving yourself? Sure! Take a look at these 11 simple ways.

Read more >11 Natural Ways to ‘Detox’ Your Body Without Depriving Yourself



A Revitalizing Reading Guide: 12 Health Articles to Put a Spiring in Your Step | The Health Sessions

Revitalizing Reading Guide: 12 Health Articles to Put a Spring in Your Step

Ah, spring, my favourite time of year! Make the most of this season of renewal and rejuvenation with these wellness tips from around the web.

 

Blossom: The Season for Growth

Read more >Revitalizing Reading Guide: 12 Health Articles to Put a Spring in Your Step



Get Your Greens On: 19 Revitalizing Recipes to Enjoy More Spring Vegetables

Get Your Greens On: 19 Revitalizing Recipes to Enjoy More Spring Vegetables | The Health Sessions

 

Aah, Spring. My favourite time of year.

After those grey winter days, there’s nothing better than feeling the sun of your face and enjoying new life: brightly colored tulips, blossoming trees, ducklings in the pond and vibrantly fresh fruit and veggies.

Spring vegetables are bursting with vitality and nutrients. Leafy greens like baby spinach, Swiss chard and watercress are packed with vitamin C and chlorofyll, the powerful green pigment in plants that allows them to convert sunlight into energy. Watercress even ranks number one on the list of most nutrient-dense foods.

But don’t underestimate the nutritional power of spring veggies such as peas, leeks, asparagus, radishes and rhubarb! Each of these seasonal favourites turns out to be an excellent source of fiber, antioxidants and disease-fighting phytonutrients. Fennel even is traditionally used to help with digestive problems, while artichoke and dandelion support liver health and your body’s natural detoxification process.

Plenty of reasons to get your daily doses of greens in! Have a look at these 19 fresh, colourful and vibrant recipes to enjoy more spring vegetables all day long. 

Read more >Get Your Greens On: 19 Revitalizing Recipes to Enjoy More Spring Vegetables



Spring Clean Your Life: 11 Ideas to Freshen Up Your Mind, Body and Routines

Spring Clean Your Life: 11 Ideas to Freshen Up Your Mind, Body and Routines

 

Spring is my favourite time of year. The blossoming trees, birds chirping, feeling the sun on your face… Doesn’t that instantly put you in a better mood?

With nature reawakening from being dormant all winter, there’s a sense of hopefulness in the air, this lighthearted energy of change and new beginnings. That makes spring the perfect season not just for cleaning out your closets, but for clearing up your mind, re-energizing your body and freshening up your routines.

So have a look at these 11 ideas to spring clean your life!

Read more >Spring Clean Your Life: 11 Ideas to Freshen Up Your Mind, Body and Routines