Here are my various tips. During the holidays, most of us recharge. We regain our vitality. Then the time to go back to work has come. Stress returns, we resume our life at full speed, and fatigue comes back. How can you keep up this beautiful momentum of holiday energy?
Start the day full of energy!
The Scottish shower
The essential action you can take upon waking is to drink a glass of water (warm, even better). Then, jump into the shower. A lukewarm shower to wake up gently. For the more adventurous, I recommend the Scottish shower, draining and energizing. You alternate cold and hot water jets for a few minutes. Start with 30 seconds the first times, then gradually increase! Always start with the lower body
Avoid this shower if you are sick (cold, bronchitis, sore throat…) and if you suffer from respiratory or heart conditions, vary the temperature very gradually.
Movement
Whether it’s stretching, yoga, a workout session, a walk around the block, or walking to your workplace, go for it!
Movement helps circulate energy in our body and makes you feel more fit, ready to have a great day.
Meals to gain vitality
Enjoy a healthy breakfast
Listen to yourself and only have breakfast if you are hungry. You can practice intermittent fasting and make your lunch the first meal of the day. This allows your digestive system to take a real break and regenerate.
If you are hungry at 11 a.m., choose a fresh fruit and some nuts while waiting for lunch.
Are you hungry in the morning? Choose a breakfast with quality proteins. It will provide you with energy rather than steal it from you.
Prefer:
- A fried or soft-boiled egg accompanied by a slice of whole wheat bread and half an avocado
- Some goat cheese or sheep cheese (raw milk) accompanied by organic sourdough bread
- A chia pudding accompanied by some fruits and fresh pollen
- An oat porridge sprinkled with cinnamon and turmeric, accompanied by some fruits
Avoid anything too sweet or saturated: fruit juices, pastries, white bread... This kind of diet causes the 11 a.m. energy crashes, called hypoglycemia.
Regarding drinks, prefer an infusion or green tea over coffee, which hinders the digestion process.
A course of French royal jelly
Royal jelly is energizing and nutritious! A good supplement for the start of the school year. It also strengthens the body’s defenses, especially against fatigue and cold.
Moreover, it is an excellent intellectual stimulant. It helps better fight stress and reduce emotionality.
Take a one-month course of a small measuring spoon (0.5g to 1g) under the tongue, in the morning, on an empty stomach, for maximum effectiveness.
At miel Factory, we sell organic French royal jelly, which is rare today because most royal jelly found in France is imported (even organic). It is therefore frozen then thawed and loses much of its therapeutic virtues.
A satisfying lunch
To avoid complicated afternoon digestion that makes us want to nap and makes us anything but productive, here are my tips for your plate:
- Raw and cooked vegetables
- A portion of animal proteins (white meat, white or fatty fish, egg if not in the morning) or a plant protein if you are vegetarian (quinoa tolu, rice+lentils, rice+chickpeas). These proteins are filling without weighing you down. They will help you avoid sweet cravings
- Some aromatic herbs (thyme, rosemary, basil, coriander)
- Generously drizzle everything with a good quality organic olive oil
A rather light dinner
A suitable dinner will allow you to have a restorative night. Avoid meals that are too heavy (red meats, cheeses). Favor vegetables with a small portion of starches (rice, legumes) or light proteins. Don’t forget to add a omega-3 rich oil as well as mild spices and herbs.
If you want to finish on a sweet note, I recommend a cooked fruit dessert, easy to digest (compote, baked apple) with a touch of cinnamon and cardamom. A delight
Preserve your sleep
Relax
By relaxing after work! Take time to do an activity that makes you happy, just for you, even if it is short: drawing, gentle sport, cooking... You will lower your cortisol level (stress hormone), prepare your sleep, and enjoy yourself at the same time.
Finally, prepare yourself to sleep
Your environment must be conducive to sleep: a tidy, clean room without gadgets.
It is important to be in total darkness to send sleep signals to your body
Your body temperature must drop about 1°C to start increasing the nocturnal melatonin level. To do this, air the room beforehand so it is cool. You can sleep with the window open to improve the quality of your sleep.
