How to Bookend Your Day With Good Food Habits
- Written By:Lauren Slayton
As a nutritionist, I often recommend things like apple cider vinegar or turmeric. These superfoods or “secret weapons” as I call them can improve blood sugar (as with apple cider vinegar) or boost mood (turmeric). But there’s something else these foods can do, and that’s frame your day. With clients, I suggest something called bookends. You can’t always control precisely how your day goes, but typically you can determine how it starts and ends. Start by picking a ritual you can stick with to do first thing and another for the evening.
In terms of mornings, many people like to start their day with water. You can add a tablespoon of raw, apple cider vinegar or the juice of half a lemon to a cup of water. I also love bitters and use dandelion bitters in my water, in the morning. They’re great for your liver and also de-bloating, which never hurts. If you only have eyes for coffee, you can add ¼ tsp Ceylon cinnamon, which benefits your immune system and is helpful for sweet cravings, MCT oil or collagen. My world is food-centric, but morning rituals can certainly involve meditation, music or simply making your bed.
Evening rituals are powerful too. For some, a cup of herbal tea after dinner can remind you “the kitchen is closed.” Or, if sleep is a concern perhaps you dabble in CBD. My favorite brands are Lord Jones and Wildflower. CBD will not knock you out, it just improves the quality of your sleep, so you feel rested in the morning. Magnesium, a mineral most of us are deficient in, is also good to take before bed. Both magnesium citrate and magnesium glycinate are calming forms of magnesium. Or, if you prefer something topical, lavender oil is fantastic before bed. Tammy Fender and Jiva Apoha make fantastic products.
It takes a little trial and error to determine what’s best for you. It also has to do with your goals. If you want a metabolism boost, maybe you try matcha. If you’re focused on skin and hair, collagen is fantastic. Once you set up your bookends, you’ll be surprised at the effect they have on other parts of your day. For very little effort, you have something that will help you feel organized. Many clients report a healthy domino effect. Once you set up a couple of healthy habits, you have more momentum for other positive changes.