Please allow us to introduce you to your new favorite snack: chai-spiced energy bites. These little flavorful bites are perfect to enjoy before a workout or between lunch and dinner to help you power through the afternoon slump. They are like a warm hug for your soul in snack form. The warming flavor of cinnamon, zesty ginger, and hint of cardamom come together to create a snack reminiscent of a chai tea latte. Made with crunchy cashews, Medjool dates, and a little bit of optional ground flaxseed, these energy bites are not only delicious, but also incredibly healthy for you.

Why are they known as energy bites? Do they take the place of energy drinks or caffeinated beverages? No, but they do provide a slow release of energy thanks to natural sugars, fiber, and healthy fats. After you enjoy one or two of them, you will remain full without experiencing a crash. Plus, the fiber from dates and flaxseed keeps your digestive system functioning optimally, while the omega-3s in flaxseed support brain and heart health. Let’s not forget about the spices, either. Cinnamon and ginger exhibit powerful anti-inflammatory properties, which help you fight off those pesky colds and keep your immune system in check. Please indulge in these little powerhouse snacks because they are every bit as sassy as they are tasty.

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If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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In a world where calorie counting and intense workout regimens dominate weight loss strategies, there’s a lesser-known pathway that taps into your body’s intrinsic ability to burn fat naturally. Imagine if instead of forcing rapid changes through extreme diets, you could simply support your metabolism with nature’s own toolkit. This fresh perspective suggests that by aligning with your body’s natural signals—and the powerful synergy of herbal science—you can achieve sustainable weight loss without feeling deprived or overwhelmed.

The Body as a Self-Regulating Ecosystem

Our metabolism isn’t just a static process that converts food into energy; it’s a dynamic ecosystem with complex feedback loops. Hormones, enzymes, and cellular processes work together to maintain balance. When this ecosystem functions optimally, it efficiently converts stored fat into energy, supports healthy weight, and even improves overall well-being.

Many modern diets focus on restricting calories or isolating specific nutrients. However, this approach often ignores the harmonious interplay of natural processes within our bodies. What if the secret to sustainable weight loss lies in nurturing this ecosystem? By providing the right herbal support, you can gently coax your metabolism into a state where it naturally burns fat more efficiently—an insight that may reshape your understanding of weight management.

Herbal Synergy: Nature’s Blueprint for Fat Burning

Herbal science offers a multi-dimensional approach to boosting metabolism, one that has been refined over centuries of traditional use and is increasingly supported by modern research. Unlike synthetic supplements that often target one aspect of metabolism, herbs work on multiple fronts, creating a balanced and sustainable effect.

Consider these powerful herbal allies:

• Ginger & Cayenne Pepper: Known for their thermogenic properties, these herbs help raise your body’s internal temperature. This natural heat generation accelerates metabolic processes, increasing the rate at which your body burns calories without the need for harsh stimulants.
  
• Cinnamon: Beyond its role in regulating blood sugar, cinnamon helps maintain steady energy levels. By smoothing out the peaks and valleys in your blood sugar, it prevents energy crashes that often lead to cravings and overeating.
  
• Dandelion Root: Often overlooked, dandelion root supports healthy digestion and acts as a natural diuretic. It aids in flushing out excess water and toxins, which can reduce bloating and promote a more efficient metabolic process.
  
• Green Tea Extract: Packed with antioxidants and catechins, green tea extract not only energizes the body but also helps convert stored fat into usable energy.
  

The secret lies in how these herbs work together. Instead of relying on one single ingredient to spark fat burning, a well-crafted herbal formula can create a synergistic effect—amplifying the benefits of each component and supporting your body’s natural metabolic rhythms.

A Holistic Shift: Supporting Your Metabolism Naturally

Traditional weight loss strategies often rely on short-term fixes that overlook the importance of long-term metabolic health. A more holistic approach acknowledges that your body is designed to maintain balance and that with the right support, it can be its own best fat-burning machine.

This new understanding leads to a transformative insight: rather than waging war against your body with restrictive diets and extreme workouts, you can work in harmony with its natural processes. By using herbal remedies to enhance metabolic functions, you’re not just burning fat—you’re cultivating a state of health that sustains weight loss over time.

Integrating Herbal Science Into Your Daily Life

Incorporating herbal support into your routine doesn’t have to be complicated. It’s about making small, meaningful adjustments that empower your body to function optimally. Here are a few practical steps to consider:

1. Morning Boost: Start your day with a warm cup of herbal tea infused with ginger, cayenne, or even green tea. Just keep in mind that green tea contains caffeine. This can kickstart your metabolism and prepare your body for the day ahead.
   
2. Balanced Meals: Focus on whole, nutrient-dense foods that complement the action of herbal supplements. Incorporate fresh fruits, vegetables, nuts, seeds, legumes, and whole grains to provide the fuel that your body needs to maintain an efficient metabolism.
   
3. Mindful Hydration: Adequate water intake is crucial for metabolic processes. Consider adding a slice of lemon, berries, or various herbs to your water for an extra nutritional boost.
   
4. Gentle Movement: Regular, moderate exercise—like a brisk walk or yoga—can further enhance the effects of herbal support. Movement not only burns calories, but also helps regulate hormone levels, creating an ideal environment for fat burning.
   
5. Evening Ritual: Wind down your day with a calming routine. A small dose of herbal support in the evening can aid digestion and help your body transition into a restorative sleep cycle.
   

By integrating these practices, you create a lifestyle that naturally supports your metabolism. Over time, this balanced approach can lead to noticeable improvements in energy levels, digestion, and overall vitality—proving that sustainable weight loss isn’t about drastic measures, but rather nurturing your body’s innate capabilities.

Discovering the Dherbs Difference

At Dherbs, our commitment to natural, high-grade herbal remedies is at the heart of our approach to health and wellness. Our Full Body Cleanse is designed with this very philosophy in mind. It isn’t just another detox program; rather, it’s a comprehensive system that supports your entire body, helping to balance metabolism, enhance digestion, and promote sustainable fat burning.

If you’re ready to explore a more natural approach to weight loss, consider how a thoughtfully crafted herbal cleanse might be the missing piece of your wellness puzzle. Learn more about our Full Body Cleanse and discover how our products can help you unlock your body’s natural potential.

Embracing a New Path to Weight Loss

The most profound insight is recognizing that your body already holds the tools for healthy weight management. By supporting it with nature’s best herbal remedies, you’re not just chasing temporary results—you’re setting the stage for lasting change. This isn’t about quick fixes; it’s about empowering your body to operate at its best, naturally and sustainably.

Imagine feeling more energized throughout the day, experiencing improved digestion, and watching stubborn fat gradually give way to a healthier, balanced metabolism. With the right herbal support, this vision can become your reality.

Step into a new paradigm of weight loss, one where you’re not battling your body, but working in unison with its natural design. Embrace the potential of herbal science to transform your metabolism, and take a confident step toward sustainable health. With Dherbs as your partner, you have access to products and guidance that help you nurture your body’s intrinsic power to burn fat naturally.

Explore our innovative approach and see why so many have discovered that the path to lasting weight loss lies in harmonizing with your body’s own rhythm. Discover the Dherbs Full Body Cleanse today and begin your journey toward a more vibrant, balanced you.

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It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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During or after a stressful situation, it is very common for people to speak to themselves in a negative way. The way you speak to yourself can make all the difference as to whether you spiral out of control or not. If you have a mantra that can help you establish a sense of calm during times of stress, you may avoid overwhelming panic. That can help give you the strength to move on!

Within the past several years, researchers have identified that self-compassion can help you cope with stress. People with higher self-compassion have healthier coping mechanisms in times of stress. On the other hand, people with lower levels of self-compassion tend to use harmful coping mechanisms that only intensify feelings of stress, according to 2021 research. Regardless of stress, self-compassion is a powerful tool that can propel you through the best and worst of times. 

Self-compassion is one of the most powerful coping and resilience tools you have as a person. It is readily accessible in your tool belt, but not everyone uses it. Fortunately, you can practice being more compassionate towards yourself. Like most things in life, practice makes perfect. To help start you out on the right path, consider the following mantras and information about self-compassion. 

3 Self-Compassion Mantras That Beat Stress

During times of stress, or a stressful situation, you can choose from one of these mantras. Each one covers a component of compassionate self-talk. 

• Mindfulness: This is difficult, but it is only temporary.
• Common humanity: I’m not alone.
• Self-kindness: I’m here for you. What do you need right now?

Put them together like this, “This is difficult for me, but I’m not alone. Other people have gone through similar situations, too. Hey, self, I’m here for you. What can I do for you right now?”

While you are reciting these mantras, you can incorporate soothing self-touch, which is a practice that can help enhance stress reduction. Place your hands on your body, such as touching your face, holding your hands, putting your hands on your heart, or giving yourself a hug. Soothing touch can help reduce stress hormone levels and stimulate the vagus nerve, releasing oxytocin, the feel-good hormone that helps you calm down and feel better. 

What Is Self-Compassion? 

Defined as the ability to soothe yourself with non-judgemental kindness, self-compassion is a powerful tool that can help you reduce stress. Statistically, the more self-compassion you have, the fewer mental health challenges, such as anxiety, depression, and stress, you will face. Self-compassion is like a muscle, which will strengthen if you condition it. That just takes practice and some mild discipline on your part. 

Now, there are three integral components to self-compassion: mindfulness, common humanity, and self-kindness. Self-compassion also helps you avoid isolation, self-judgment, and over-identifying with your stress, which causes you to be overwhelmed by it. Continue reading to learn more about the three aspects of self-compassion.

Mindfulness

Mindfulness is a pretty straightforward word, but it can be a hard practice to put into place. Ideally, you direct your full focus to what you are doing, the space you are moving through, and what is happening. This sounds relatively easy, but the mind tends to wander. Don’t ignore your stress, or it will become a problem. Stress that you store in the body only builds on itself, and that leads to chronic stress, which is associated with other health problems. Some powerful and easy mindfulness-related self-compassion mantras are:

• This is difficult, but only temporary.
• It’s hard to feel this way.
• Stress is painful and difficult.
• This is just a moment of difficulty that will pass.

Self-Kindness

If a friend was in the same stressful situation or feeling the same feelings, what would you tell them? Now, tell yourself the exact same thing. Self-kindness is truly about supporting yourself, covering yourself with loving warmth, and finding out what you need to get through the moment. Self-kindness is basically emotional self-care, and practicing it can make stress feel less intimidating. Sometimes, all you need is to be assertive and establish boundaries with other people. Other times, you may suffer from stress, but you have the power to give yourself emotional support. Here are a few self-kindness mantras to practice:

• What do I need right now?
• I have permission to give myself the compassion I need.
• I am going to get through this
• Let me be kind to myself in this moment.
• What do I need in order to be well?

Common Humanity

The third and final component to self-compassion is common humanity. Everyone experiences stress because that’s part of life. Once you realize that stress is common and that everyone else is going through similar situations, you can feel better and make the situation less overwhelming. Here are a few examples of common humanity mantras:

• Stress is just a part of life.
• I’m not the only one experiencing stress.
• There is nothing wrong with feeling this way.
• Stress is part of being human.

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Can we safely call this the “Superhero Sipper” smoothie? Well, the great thing is that we don’t need to ask for permission to praise the healthy powers that fruits and vegetables offer! This green smoothie is a refreshing blend of cucumber, apple, kale, ginger, mint, and lime, and it will save the day…and potentially your health. This incredible combination of ingredients contains some impressive health benefits that will make you feel like a superhero.

A Little About The Ingredients

• Persian cucumber: These cucumbers are crunchy and crisp, providing lots of water to help you replenish bodily fluids. It also contains vitamin C, which works to enhance the health of your skin.
• Kale: The mighty, powerful super green goddess of the smoothie world. Kale is naturally rich in iron, protein, vitamin K, folate, magnesium, and other antioxidants that help contribute to glowing skin and better immune function. Just make sure that you discard the thicker stems, otherwise your smoothie will have a bitter taste.
• Apple: For a slightly tart yet sweet flavor, we recommend that you choose a Granny Smith apple, but you can opt for the apple of your choice, especially if you have one on hand already. Apples provide lots of fiber, which helps to keep the digestive system functioning smoothly. It also helps you stay full between meals.
• Ginger: Offering a spicy kick that’ll get your heart pumping and your metabolism fired up, ginger makes for a wonderful addition to this smoothie. Exhibiting anti-inflammatory, antioxidant, and antibacterial properties, ginger may help reduce inflammation and pain in the body.
• Lime: This is the zesty zinger that adds a burst of citrus to this smoothie. Believe it or not, fresh lime juice helps promote alkalinity within the body, despite containing citric acid. Lime juice is rich in vitamin C and other antioxidants that may help fight off colds and infections.

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Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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Each year on the third Monday of January, we observe Martin Luther King, Jr. Day (MLK Day) in the United States. Although it is a federal holiday, it is also a chance to reflect on the work that still needs to be done to establish racial equality. This year, aim to make this holiday more than a day off from work. Take the time to select and consider how you can get involved in civil rights issues around the world. 

Dr. Martin Luther King, Jr was born on January 15th, 1929. Best known for his work as a civil rights leader, King dedicated his life to working on racial equality and ending racial segregation in the United States. On MLK Day, we remember his life and achievements, but it took quite some time for Congress to make King’s birthday a federal holiday. 

A Brief History Of MLK Day

The bill first came to vote in the U.S. House of Representative in 1979, but it fell five votes short of the number required for passage. One argument against this day was that it would be too expensive, as a national holiday requires payment for federal employees. The other argument was that it would go against the longstanding tradition to have a holiday that honored a private citizen. King never held public office and, at the time, only two other figures had national holidays: George Washington and Christopher Columbus. 

The King Center sought out support from the general public and corporate community. It was Stevie Wonder’s release of the single “Happy Birthday” that truly popularized the campaign in 1980. Six million signatures were collected to petition for Congress to pass the law, which was the largest petition in favor of an issue in U.S. history. President Reagan, who initially opposed the holiday, signed a bill to create a federal holiday honoring Dr. King on November 2nd, 1983. On January 20th, 1986, the holiday was observed for the first time, and in the year 2000, all 50 states observed MLK Day for the first time. 

MLK Spent His Wedding Night In A Funeral Home

When MLK married Coretta Scott in June of 1953, they couldn’t stay in a hotel that would allow them, as African-Americans, to spend the night. What did they do? The newlyweds spent their first night as a married couple in an African-American-owned funeral home. Five years later, they were able to take a second, more pleasurable honeymoon in Mexico. 

His Birth Name Was Michael

At birth, MLK was given the name Michael King Jr, meaning that his father was Michael King. Later, his father changed his own name to Martin Luther, after the Protestant Reformation leader. He changed the name of his son when he changed his own name. 

The Most Famous Portion Of The “I Have A Dream Speech” May Have Been Improvised

Most people are aware of the first few sentences of this historic speech. It begins with, “I have a dream…,” and his “March on Washington” speech was very long. It was long enough to have been pre-written ahead of time. Historians, however, believe that King ad-libbed his most famous words on the day he gave the speech, August 28th, 1963. The ideas were similar to some that he expressed previously, but he delivered them in a uniquely powerful, memorable way. 

MLK Delivered That Speech To Over 250,000 People

As previously mentioned, MLK’s most famous speech was the “I Have A Dream” speech that he delivered at the Lincoln Memorial in Washington, D.C. He said “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.” He gave the speech at the “March on Washington for Jobs and Freedom” event. The goal: to promote equal rights for all. Over 250,000 people listened to MLK speak that day, in awe of his words that would inspire future generations. 

There Are Over 900 Streets Worldwide Named For MLK

MLK is one of the most important figures that promoted equal rights via nonviolent tactics. He is a common namesake for streets and boulevards around the world. There are over 900 streets that bear MLK’s name. About 70% of those streets are in the Southern United States, with over 100 streets in King’s home state of Georgia.

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