Beauty Products I’ve Ditched This Year (and What I’m Using Instead)

It seems like a good year for cleaning out closets, redefining priorities, and generally doing a big life edit. If you've been feeling this way, too, you may not have thought about decluttering your beauty cabinet. It's a good thing to do a couple of times a year because every cosmetic product has a shelf life. When you start poking around in there, you may be shocked by how old some of your stuff is. Time flies, right? The age of a product isn't the only benchmark to consider when ditching beauty products, though. Consider the following when making decisions about what to keep and what to toss.

Toxins and Other Unhealthy Ingredients

You may have heard of the dirty dozen list that tells you which types of produce are most likely to be contaminated with pesticides, but did you know there is also a dirty dozen list that pertains to beauty products? The list includes sodium laureth sulfate, formaldehyde-releasing preservatives, and parabens. You may be shocked to learn that these potentially cancer-causing ingredients are not prohibited in products that touch your skin. It's up to you to educate yourself and avoid these products. You should also steer away from products that are comedogenic, such as coconut oil, or too harsh for your delicate facial skin, such as pore strips.

Unethical Practices

If a cosmetic label says "not tested on animals," that means it's not tested on animals, right? Not necessarily. Such a claim may apply only to the finished product. Some cosmetics producers contract with other companies to do their animal testing for them, or they may use ingredients that are currently tested on animals. If cruelty-free products are important to you, find out about certifications such as Leaping Bunny and what the certification guarantees. You may find that some ingredients have been extensively tested on animals in the past, but are no longer used that way because their safety has been proven for decades.

Non-sustainable Packaging

Sheet masks, disposable wipes, and non-recyclable packaging add a considerable amount of pollution to the earth when you throw them out. Look for packages that can be recycled at home or find a beauty supplier that takes back packaging for industrial recycling. Another option is to purchase durable containers that you can reuse when the product is gone. Many high-end beauty products come in glass containers that can be refilled or used for crafts or to hold small items on your desk.

The bottom line is that you should know what's in the products you're using. Read ingredient lists and claims you find on labels. Know which claims have standardized meanings and which are only marketing speak. When you know what's important to you and you understand cosmetics labels, you're in a terrific position to make good choices about what you'll allow into your home and onto your skin. Although it may be difficult to throw out containers that still have product in them, your body and mind will thank you for taking a stand.

September 14, 2020June 25, 2021

How I Unwind After a Stressful Day

Although no one enjoys feeling stressed out, anxiety is a natural response to stressful situations. It helps us protect ourselves and be more alert to danger. However, living in the modern world probably creates more stress than is useful. Sometimes you just need to decompress, and it's important to find healthy, sustainable ways of doing that. Healthy ways of unwinding help to renew you. They don't simply make you forget your problems or make things worse in the long run.

Strategies for Renewing Your Energy

Breathwork:

You hear it everywhere these days: Practice mindful breathing. Do you know why everyone is talking about it? It's because it works, and it's not a mind trick. Studies have shown that breathing mindfully can decrease negative thoughts, reduce stress hormones in your body, and help regulate your heart rate and blood pressure.

Treating yourself:

No, it's not about going on a shopping spree. Instead, nourish your body and mind with something you enjoy, such as a warm cup of tea, a hot shower, listening to your favorite music, or snuggling with a partner or pet. The key is to set aside time to do these things without distractions, even if it's only for 10 minutes. Be fully present in the moment.

Getting your blood pumping:

You may think that raising your heart rate would make you more anxious, not help you relax, but the opposite is true. You don't need to knock yourself out running a marathon after work, but a brisk walk or a round of jumping jacks can reduce stress hormones and raise your endorphin levels.

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Temporary Stress Relievers To Avoid

Junk food:

Although having a sweet treat is fine once in a while, reaching for processed foods every day will make you feel worse overall.

Alcohol:

Some health professionals recommend a glass of wine for its physical benefits. However, if you find yourself reaching for a hard drink every time something doesn't go your way, you risk forming a dependency that's hard to break. Alcohol also clouds your judgment and is full of empty calories that can leave you feeling sluggish.

TV binging:

If you want to unwind while watching a movie or TV show, fine. If you find yourself staring at the screen for hours on end, though, this probably isn't the stress reliever for you. Too much TV can easily make you feel worse instead of better.

Procrastination:

Stress at the end of the day is bad enough. Don't make it worse by procrastinating on prepping for the next day.

As with anything, moderation is your best bet. Too much relaxation can cause you to get behind on things that help your life run smoothly, and once your routine is thrown out of balance, you get more stressed out. The solution here is to get organized, not to take more time off. On the other hand, structuring every minute of your day in the name of productivity is a surefire path to burnout. It's natural to get off balance once in a while. The key is to catch yourself, reexamine your priorities, and make needed adjustments.

September 7, 2020

Amazing Health Benefits of House Plants

House plants are incredibly popular as decorative elements, but did you know they have health benefits, too? It's true! Those pretty plants add more than just a splash of color to the room. It makes sense, though, when you think about how the earth we live on is naturally full of plants. Read on to learn about the ways house plants are good for you, and you just might decide to pick up a few more for your favorite living spaces.

Cleaner Air

Just like you learned in third-grade science class, plants clean the air. Not only do they release oxygen and absorb carbon dioxide, but they also remove toxins, including volatile organic compounds, from the air. Between increasing the amount of oxygen in the room and purifying the air, your humble plants may be making it easier for you to breathe.

To boost the level of air purification, increase the number of plants. One plant for every 100 square feet is a good rule of thumb. A few common house plants that have been proven to remove VOCs are gerbera daisies, spider plants, peace lilies, and chrysanthemums.

Higher Humidity

Plants take in water through their roots and release it into the air through their leaves. This process, called transpiration, can increase the humidity level of your home. You don't usually see your plants releasing moisture into the air because it's very subtle, but it can make a difference to your indoor environment. If you live in a dry climate, try placing several plants together near your bed or workspace, and see whether you experience fewer symptoms of dry air.

Increased Concentration

Although the exact cause is not well-understood, several research studies have shown that students concentrate better and retain more information when their learning spaces include plants. When choosing house plants for your learning or working space, consider how much natural light enters the area as well as how often someone will be around to water and care for the plants.

Lower Blood Pressure

You likely already know that eating more plants may help improve cardiovascular health, but did you know that simply adding them to your environment may also help lower blood pressure? Studies have shown that hospital patients tend to have lower blood pressure when their rooms are filled with plants. They also tend to heal faster from surgery and trauma. Even if you aren't unwell, adding house plants to your living space may help you relax and feel better overall.

A Sense of Accomplishment

There's something about caring for plants that gives some people an immense feeling of purpose and accomplishment. For some, tending to house plants can also provide a sense of companionship, especially if they live alone and don't have any pets. No matter how seriously you take your indoor gardening hobby, being responsible for a living thing and seeing it thrive and grow under your care can be a powerful experience.

If you're new to keeping house plants, start small. Choose plants that are hard to kill. As you get the hang of it, you can add more exotic house plants, one at a time. When you find a plant you really like, research how to propagate it. Then, you can either give away starts or use them to green up more rooms in your home or office.

August 19, 2020August 25, 2020

Kombucha Tea: Good for You or Just a Fad?

My first sip of kombucha was honestly more delicious than I expected. It tastes like peach tea mixed with extremely tart green apples. Kombucha has a refreshing sourness, slight sweetness and just enough fizz to tickle your nose. What exactly is this drink popping up around coffee shops and store shelves?

Kombucha: A Tangy and Tasty Tea

Kombucha is a tangy, fermented tea. According to tradition, this exotic drink originated somewhere in Japan or China. People in Asia have been drinking it on a daily basis for thousands of years.

Kombucha is made using black or green tea leaves, but it’s not prepared like any tea you’ve ever seen. After boiling the leaves with lots of sugar for several hours, a special combination of yeast and good bacteria called a SCOBY is added.

This makes the tea ferment, similar to what happens to grapes as they turn into wine. This process changes the flavor of the tea and adds certain beneficial health properties.

The Benefits of Kombucha Tea

So far, what we know for sure is that kombucha is packed with probiotics — healthy bacteria for your gut. That means that drinking kombucha tea may offer similar benefits to eating yogurt. Probiotics help to improve your digestive health, restoring your intestinal flora and taking great care of your immune system.

Also, kombucha has tons of antioxidants since it comes from green tea leaves. These natural compounds protect all of your cells and especially your heart. Antioxidants in kombucha can reduce bad cholesterol levels and help you balance your blood sugar. Some studies suggest that kombucha can reduce your risk of heart disease by as much as 30%, in addition to helping your liver and kidneys. Here are a few other possible benefits:

Better fat burning
Slimmer waistline
Stronger resistance to infections
Increased mental focus
Reduced risk of cancer

You know how doctors and scientists can be when it comes to the health benefits of anything natural. They won’t say that something is beneficial unless they do TONS of studies to prove it 100%. In the case of kombucha, not all health professionals are convinced, though there are countless testimonials from people who drink the tea regularly.

Should You Make Kombucha Tea at Home?

If a friend of mine offered me some homemade kombucha, I probably wouldn’t accept it (unless it’s someone who has been brewing it for ages as a family tradition). Experts don’t recommend making your own kombucha because of the potential for contamination. If any bad bacteria get mixed in with the good, it can lead to stomach infections or worse.

Store-bought brands are perfectly safe, however. Of course, you may want to start slow if you have a sensitive stomach. Keep in mind that kombucha tea can have some alcohol from the fermentation process.

The Bottom Line

I’m a fan of kombucha. I think it shows a lot of promise and it tastes refreshing. You can even choose kombucha tea made with extra natural ingredients, including ginger, basil, coconut, strawberries, almonds and cherries. Of course, I check the label and choose varieties that are low in sugar.

My advice? Try kombucha for yourself. You know your body, and you can see if you feel healthier after a few months drinking this energizing, antioxidant-rich tea with a probiotic kick.

August 10, 2020

Is It a Mole or a Freckle? When To Worry

The other day I noticed a strange mark on my skin that didn’t look like a regular freckle. Naturally, I was intrigued and (if I’m being honest) a little scared. My mind took me away to all sorts of undesirable scenarios, including the scary “c” word. Fortunately, skin cancer is usually highly treatable when it’s caught early, but it’s still a diagnosis no one wants to receive.

I went into “sleuth” mode and started researching moles and freckles on the internet. Though I’m not technically an expert on the subject, I’m pretty confident that my hours of research yielded some useful information. Here’s what I learned about the differences between moles and freckles, and when you should start to worry about a strange mark on your skin.

How To Identify a Mole

Moles are quite common, and are typically nothing to be worried about. They form when skin cells called melanocytes grow in a cluster rather than spreading outward. Moles usually form during the first 25 years of your life, but they can form after that as well. Most adults have between 10 and 40 moles. Who knew?
It’s normal for moles to grow a little bit over the years. They may even develop one or more hairs (unfortunately!). It’s normal for moles to become darker during pregnancy, during teenage years, or after prolonged exposure to the sun. Other moles may actually get smaller or even disappear during your lifetime. Some people have moles that grow in groups, while others have moles that grow in isolation on different parts of the body. Moles may bleed when nicked while shaving, but most don’t cause any pain on a regular basis.

How To Identify a Freckle

A freckle is a cluster of pigment cells in the skin. Like moles, freckles often become darker after sun exposure. But unlike moles, freckles are completely flat, which means you can’t feel them when you run your finger across them.
Freckles can come in different colors, but they are usually light-brown or tan spots on the skin. They’re especially common in red-headed people and those with light complexions. Freckles are generally harmless, and I actually think they’re quite charming! The only time to worry about a freckle is if it starts to exhibit strange growth patterns, which I’ll talk about in the next section.

Signs You Should Start To Worry

In most cases, freckles and moles are completely harmless. However, it’s important to keep an eye on them and watch for any strange changes. Use the “ABCDE” rule to figure out if you should worry about a freckle, mole or other skin spot.

A (Asymmetry): Most moles and freckles are symmetrical. If you notice that half of a mole or freckle looks different from the other half, it’s time to see a doctor or dermatologist.
B (Border): Look at the border of the freckle or mole you’re concerned about. If it looks jagged, blurry or irregular, it’s time to worry.
C (Color): Most moles and freckles are a solid color. If you have one or more that are colorful, it’s generally a sign of a problem. Look for spots that are different shades of black, brown, red, pink or even blue.
D (Diameter): Most melanomas are larger than 6mm across (about ¼ inch). If you have a freckle or mole that is this large, have it checked out right away. Keep in mind that some melanomas can be smaller, which is why you need to watch out for the other indications of melanoma as well.
E (Evolving): If you have a freckle or mole that changes noticeably in color, size or shape, see your doctor asap.

Other warning signs include bleeding, oozing or lumpiness in a mole or other skin spot. You’ll also want to pay close attention to a skin sore that never heals. These are common indications of melanoma and should be addressed immediately.

August 3, 2020August 14, 2020

How To Choose a Non-Toxic Sunscreen for Your Family

You know sun protection is safe for your family, but you feel nervous about spraying sensitive skin with a cocktail of chemicals. How can you be sure that you choose a nontoxic sunscreen formula for your family? Here's the scoop about the labels to look for and ingredients to avoid when shopping for healthy, toxin-free SPF products.

Understanding the GRASE Standard

The U.S. Food and Drug Administration allows sunscreen manufacturers to sell formulas containing GRASE ingredients. This acronym stands for "Generally Recognized As Safe and Effective." However, the GRASE standard is not sufficient for ingredients that could enter the body in levels above 0.5 nanograms per milliliter.
Earlier in 2020, the FDA announced that four common sunscreen ingredients formerly considered GRASE require additional study to confirm their safe use: ecamsule, octocrylene, oxybenzone and avobenzone. These chemicals work by absorbing UV rays before they can penetrate the skin.

While the FDA has not prohibited companies from using these chemicals in their sunscreens nor has it discouraged consumers from using formulas with these ingredients, you may want to use extra caution if you have concerns about exposure. The FDA has also recommended against the use of sunscreens that contain trolamine salicylate, which can cause bleeding, and para-aminobenzoic acid, which can lead to allergic reactions.

Reviewing the Research

A study published in the Journal of the American Medical Association looked at the effects of avobenzone, oxybenzone, octocrylene and three other common sunscreen chemicals: homosalate, octisalate and octinoxate. The research participants used dozens of formulas with these ingredients and reapplied as recommended by the manufacturer. Researchers took blood samples from the participants and found that the levels of these chemicals remained in the blood for three weeks longer than the safe threshold indicated by the FDA.

While we need more research to understand the effects of elevated blood levels of sunscreen ingredients, existing studies on oxybenzone correlate the chemical with decreased sperm function, low birth weight and impact on breast development. Octinoxate is associated with behavioral, thyroid and hormone changes in animal studies. Based on these studies, women who are pregnant or nursing may want to avoid these sunscreen ingredients.

Other ingredients in sunscreens, cosmetics and personal care products have also been associated with potentially adverse effects. For example, studies show that retinyl palmitate can accelerate growth of cancerous tumors. What's more, sunscreen chemicals can damage the ocean ecosystem and affect coral reefs.

Taking Steps to Safety

FDA recommendations about the continued use of these ingredients are forthcoming. In the meantime, choose sunscreen formulas with titanium dioxide or zinc oxide as the active ingredient. These minerals block UV rays without entering the bloodstream through the skin.
You should also look for sunscreen with broad-spectrum protection, which means it shields skin from both UVA and UVA rays, and an SPF, or sun protection factor, of at least 30. Don't make the mistake of using last year's leftover SPF. Sunscreen has an expiration date, after which it won't be as effective.

Most people don't use enough sunscreen to truly protect the skin from the sun. Use about enough to fill a shot glass, cover all exposed skin and reapply every two hours, or more often after swimming or sweating. Wear SPF even when it's cloudy outside; according to the Skin Cancer Foundation, 80% of UV rays can still reach you when the weather is overcast.

Remember that sunscreen is important, but it isn't the only way to protect you and your family from the sun. To limit your sunscreen exposure while avoiding harmful UV rays, stay indoors from 11 a.m. to 4 p.m. when the sun peaks. You can also choose clothing made from UV-protective fabric. A wide-brimmed hat and sunglasses provide additional protection.

July 27, 2020July 29, 2020

Getting a Healthy Summer Tan

The summer is here, and outdoor activities will be the safest option for entertainment this year because of the need for social distancing. One thing that never changes with outdoor fun is the desire or need for a healthy tan. Unfortunately, too many people do not tan safely, which can increase the risks of early aging and skin cancer. If you want to enjoy the serotonin boost and benefit of additional vitamin D, then make sure you are tanning correctly and safely with these five tips.

1. Avoid Sunbeds

While many salons and healthy tanning spas claim that the use of sunbeds is safer than outdoor tanning, they do not explain that sunbeds offer the wrong UV for your healthy tan. UVB is the UV that outdoor tanning exposes you to, and it benefits the production of vitamin D. Tanning beds provide massive amounts of UVA, which does not stimulate vitamin production and can increase your skin cancer risk by nearly 75%.

2. Adhere To Tanning Times

Did you know that your skin can reach a point where it is no longer physically possible to produce more melanin, which is the pigment necessary for your tan? While you may think placing two cucumbers over your eyes and lounging by the pool for an all-day tanning session will speed up your tanning process, it will not. Most people reach maximum melanin production within two to three hours, which means staying poolside any longer than that is mostly pointless for tan production.

3. Reduce UV Intensity

When stretched out trying to tan, make sure you take several breaks. While you may have two to three hours of tanning planned, you should not do it in one lengthy session. Finding time to cool off in the shade is necessary to reduce the risk of sunburn. Also, taking frequent shade sessions will help create a healthier and long-lasting tan for the summer. Shade breaks are beneficial because they reduce the UV intensity you experience during your tanning time.

4. Apply Sunscreen

Most people will go for a bottle of SPF-something for a sunscreen. While you want to find an SPF product, it is also necessary to find one with the right levels of protection. You should search for a bottle with the phrase ‘broad-spectrum’ on the bottle or the word high with the UVA logo. Most people will enjoy an SPF30 product over higher ranges, like SPF50. The higher numbers can feel chalkier, and people are often less inclined to put them on every two hours as instructed. You should also consider skin tone. While most organizations recommend SPF30, people with darker complexions may only need SPF15.

5. Focus On Diet

Lycopene is the body’s form of self-SPF protection. Eating foods rich in specific types of antioxidants, like polyphenols, can boost the body’s lycopene protection by up to 33%. Most red or orange fruits and vegetables, like tomatoes, contain the antioxidant necessary for the increased production and protection. You can also help speed up your tan by taking a daily beta-caretone supplement of 25g.

A healthy summer tan can help you reduce sunburn and look great. If you want other healthy living tips, check out other posts on The Calorie Myths.

July 16, 2020

The Secret Reasons Why Brushing Your Teeth Is so Important

Your mother always told you to brush your teeth before going to bed, and you mostly always listened, right? If you've ever fallen asleep without brushing, you know how icky your mouth feels in the morning. Yuck. However, studies have shown that the benefits of brushing your teeth go far beyond giving you fresh breath and adding a sparkle to your pearly whites. In fact, skipping your twice-daily toothbrushing ritual can have a negative impact on your overall health.

Healthy Gums, Healthy Heart

Who knew that keeping your gums healthy could also help protect your heart? Research has shown that people with gum disease are more likely to have a heart attack or stroke than those with healthy gums. So be sure to brush at least twice per day and floss once per day, every day. Preventive dental care is another critical step in addressing possible gum disease. Your dentist can do a deep clean to get rid of any problem-causing bacteria that has gotten trapped below the gum line, but to catch this condition early, you'll want to stay on top of your twice-yearly cleanings.

Clean Mouth, Sharp Mind

A study published in 2012 showed a link between good oral hygiene habits and lower rates of dementia. It followed more than 5,400 older adults for 18 years. The individuals in the study who did not brush their teeth every day had a significantly higher risk of dementia over the course of the study than those who brushed three times per day. So do whatever it takes to remember to brush and floss daily! Write yourself a note if you have to, or set a reminder on your phone.

More Scientifically Proven Reasons To Keep Your Teeth Clean

Healthy teeth and gums have also been linked with lower rates of diabetes, preterm births, and kidney disease. It turns out that the eyes are the window to the soul, but the mouth is the doorway to the body. When you regularly remove harmful bacteria from your mouth by brushing your teeth, you lower the risk that such bacteria will travel through your body and contribute to various preventable health conditions.

Bonus Benefits of Having a Clean Mouth

There are, of course, a lot of social benefits to having good oral hygiene. For example, you won't worry about people running the other way when you try to talk to them, because your breath will be pleasant and fresh. You will also have the confidence that goes along with having a bright, white smile. Also, when you keep your teeth healthy, you keep your teeth! Having a full set of teeth makes it easier to chew and speak clearly, both of which will help keep you comfortable both physically and socially.

If you haven't taken very good care of your teeth up till now, it's not too late to start! Even if you have already lost some or all of your teeth, keeping your mouth and gums clean is vital to your overall health. Get into the habit of brushing and flossing every day, and consult your dentist about what your next steps should be. This is one simple habit that can make a world of difference far into the future.

July 16, 2020

This Is What Your Body Is Trying To Tell You

Taking the time to listen to your body can have an amazing effect on your well-being, happiness and health. What is your body trying to tell you?

“I’m Thirsty”

One of the most common complaints our bodies have is that they’re not getting enough water. According to one survey, almost 80% of people admitted they don’t drink sufficient water. Your body relies on this precious liquid to transport nutrients and help you stay energized. How can you tell if you’re dehydrated?
For one thing, you’ll feel thirsty a lot. However, quenching your thirst isn’t enough; you need at least eight glasses of water a day. Dry or red skin means you probably need to drink more water. Other dehydration warning signs include muscle cramps, headaches and sugar cravings. Instead of chocolate, what your body wants is water!

“I’m Literally Exhausted”

As a mom and a writer, I know that life isn’t always easy to balance. I often have to push myself to get everything done. But sometimes, my body needs caring for, too. How can you tell the difference between regular tiredness and actual exhaustion?

Your lips are dry and cracked
Sadness, depression and anxiety won’t go away
Irritable doesn’t even begin to describe your emotions
You can’t concentrate at all
You’ve gone way beyond feeling stressed

Your gas tank isn’t just out of gas, it’s been running on fumes for a while now. Please, listen to your body. Recharge your batteries. Make an appointment at the spa, pamper yourself (or better yet, make him pamper you) or enjoy a night out with the girls. Rest is vital for your mental, emotional and physical health.

“Something Is Seriously Wrong”

If you’re normally a person who loves staying active, pain is really frustrating. As we age, it’s normal for all of us to have some aches in the morning, but we don’t let that stop us. What are the warning signs that pain is from something more serious?

Persistent pain: If pain lasts more than two or three days, you may have injured muscles or tendons.
Sharp or intense pain: If the pain appears suddenly, or is so intense that it’s hard to move, it’s not just soreness from a workout.
Trouble using the muscle: Injuries to the muscles, tendons or joints of your arm can make it difficult to grasp objects or lift things.

With this kind of pain, ignoring it or pushing on won’t make it go away. You need to help your tissues heal, sometimes by seeing a doctor. Above all, your body wants you to take things easy. Resting when you need to actually helps you get back to your normal routine faster. If you push yourself and make injuries worse, recovery takes longer.

Your brain may be calling the shots, but your body isn’t just a mindless machine. Mind and body are more like partners working together to make your life as great as possible. Always listen to your body!

July 7, 2020

The Best Morning Routine To Start Your Day With Energy

Morning routines are like trains. They take a while to accelerate, but once they’re up to speed it’s almost impossible to stop them. A good morning routine gives you the momentum you need to wake up and get things done every day. Follow these tips to enjoy happier, more productive days!

1. Get Up Early

You’ll be amazed by how much you can accomplish if you wake up an hour earlier. Resist the temptation to hit that snooze button over and over! Getting up early lets you take control over your life. You decide how to spend your day, not your pillow.
Personally, I love waking up early because it gives me an extra hour before my kids wake up. This quiet time is perfect for reading, my favorite hobby. Some people use this time to sip coffee on the deck or to meditate. Do anything that fills you with satisfaction (other than sleeping).

2. Take Advantage of Cold Water

Cool, refreshing water is one of the best recipes for hitting your brain’s “on” switch. Believe or not, most people wake up dehydrated. Your brain burns through a lot of energy as you sleep, and a glass of water can replenish this battery, fighting fatigue and brain fog.
Taking a cool shower or splashing cold water on your face also works wonders. Cold water signals your brain that “sleep time” is over. This is the same reason you should turn the light on in your bedroom as soon as you wake up.

3. Exercise

Moderate exercise gets your adrenaline flowing, banishing those Monday blues or lazy pajama cravings. Following an exercise routine delivers oxygen and nutrients to your body’s tissues. This increases your energy levels and improves your mental focus.
Another benefit of working out is that it releases endorphins, brain chemicals that make you happy. Many doctors recommend exercise for fighting depression and stress. Even 10 or 20 minutes in the morning makes a difference. Feel free to rock out to your favorite music at the same time.

4. Put Some Caffeine in Your System

That’s right, coffee lovers! Caffeine is a healthy way to start the morning. Just the aroma of coffee is enough to snap your brain awake. If you program your coffee maker for a morning cup, this natural “alarm clock” is guaranteed to put a smile on your face.
Coffee isn’t the only caffeine superstar. Matcha tea has just as much caffeine, but the effects last longer. You can even put matcha in a smoothie.

5. Eat Breakfast

Breakfast really is the most important meal of the day, especially if you want to have lots of energy. Here are some of my favorite mood-boosting superfoods for breakfast:

Greek yogurt
Berries
Chia Seeds
Nuts
Whole-grain Oats
Eggs

A healthy breakfast gives your body the fuel needed for energy, and it jumpstarts your metabolism. Your brain and your muscles NEED these nutrients to work at peak levels. If you’re having a lot of “off” days, it’s probably because you’re not getting the healthy foods you need in the morning.

The first 20–30 minutes of your day often dictate what the rest of the day is going to be like. Make them count with a daily routine that jumpstarts your body, mind and soul! Waking up full of energy makes it easy to cross things off your to-do list. Before you know it, you’ve finished — and you even have some free time for a bubble bath.