A Schedule for your Healthiest Self!

A Schedule for your Healthiest Self
Authored by Matthew Mitlas
Maintaining good health can be difficult because, as a culture, we are very seldom on a fixed schedule. However, incorporating a fixed schedule into your daily life can have tremendous effects on your health and wellness! The practice of a daily, routine schedule brings balance to the mind and body, therefore creating the conditions for your maximum health to be attained. As prescribed by many eastern traditions, the following schedule represents an ideal way to live your day. Be aware, however, that we understand it is difficult to maintain such a schedule. The gift here is to see the guidelines and to choose what works for you!

Morning Routine (from wake-up to 7:00am)
1. Wake up before the sun rises, anywhere from 4:30am-6:00amThe inherent nature of this time of morning is peaceful, loving, and calm. When you awake in this time period, you will find that you begin to present these qualities! This way, when the sun does rise, you will be prepared to take necessary actions throughout your day all while remaining calm, cool, and collected.

2. Sit up in bed and set an intention for the dayThe intention you set will have a profound effect on the rest of your day, so choose wisely!

3. Drink a glass of warm water with the juice of half a fresh lemonThis practice stimulates the digestive system and cleans the body of toxins (ama) that accumulate during the night.

4. EvacuationThe morning hours are the healthiest time to do have a bowel movement. Drinking the warm lemon water will help stimulate peristalsis and eventually get your digestive system on this schedule.

5. WashingMove to the sink and wash your hands with soap. Then splash cool water on the eyes and face. This will open up your eyes and allow you to “see the bigger picture” rather than have such a focused, heated vision.

6. BathingTake a warm shower making sure to thoroughly clean your body.

7. Movement and BreathingDo some gentle yoga poses, stretches, and breathing exercise to get your blood flowing.

8. Eat a light and nourishing breakfast (sometime between 7:00-8:00am)Traditional American breakfasts such as eggs, pancakes, bacon, waffles, etc are no good! They are heavy and lethargic in quality. Instead, choose something light and nourishing like a piece of fruit and yogurt, granola, or oatmeal on colder days.
After this morning routine is established, there is little left to follow! Here are some key reminders for the rest of your day:

9. Stay very consistent with your meals.This will reinforce the routine digestive cycle for the body. Eat lunch between 11:30am-1:00pm. Eat dinner between 6:00-7:00pm.

10. Wind down your day (7:00pm-10:00pm)Do not eat anything after dinner. This will regulate the digestive cycle and help you to sleep easier. If you have trouble falling asleep, you may drink a warm glass of milk before bed. In addition, you may choose to calm the mind by meditation or listening to calming music, taking a cooling walk under the moon, or anything else you enjoy.

The main principle in this schedule is consistency. When you have a consistent schedule, your health will fall right into place. So give it a try! Take what works for you and make a sincere effort to cultivate it every day. You will be so pleased with the changes in your mind and body. Remember, at R3 Welnness Center we are here to support you and guide you into living a healthy, nourishing life. We offer many services that will help you get there! www.r3wellnesscenter.com.