3 Morning Habits That Can Wreck Your Day
「一日之計在於晨」，所以別讓以下的錯誤習慣壞了你的一天:
1. 太早喝咖啡: 美國馬里蘭州立大學神經科學博士Steven Miller表示，早晨醒來時能量水平自然上升，馬上喝咖啡會導致額外的能量潮。起床後一個小時，能量開始下降時再喝，會有最大的利益。
2. 早餐吃太少: 營養學博士Michelle Davenport表示，漿果加酸奶聽起來像是一個完美的健康早餐，但份量和營養都不夠。早餐應包括約15克的蛋白質、2.5克的纖維、複合碳水化合物，以及一些健康的脂肪，共約450卡路里的熱量。
3. 起床馬上檢查電子郵件: 讓自己馬上擔心工作，是壓力再加壓。起床後平靜一下，安心吃個吃健康早餐，更能提高工作效率。
So many things can make for a less-than-ideal morning: like hitting a traffic jam in the middle of your commute or realizing you’ve forgotten an umbrella just as a downpour hits. Some things are out of your hands—but other little morning habits could be starting you off on the wrong foot. Set yourself up for the best day possible by nixing these bad-for-you a.m. behaviors.
You Drink Coffee Too Early
Is there really a bad time for coffee? Yup. Energy levels rise naturally when you first wake up, so drinking coffee then causes an extra energy surge that can leave you jittery, says Steven Miller, a Ph.D. candidate in neuroscience at the Uniformed Services University of Health Sciences in Maryland. You’ll reap the most benefits from coffee if you save it for an hour after you’ve gotten out of bed. That’s when your energy levels begin to plummet, so coffee keeps them up well into the afternoon.
Your Breakfast is Too Small
A handful of berries mixed into a container of Greek yogurt may sound like the perfect healthy breakfast, but it can set you up to binge in the afternoon. Not only is it just not enough food, but it’s also lacking in some nutrients that are key to ensuring you feel full until your next meal, says nutrition expert Michelle Davenport, Ph.D. A filling breakfast should consist of around 15 grams of protein, 2.5 grams of fiber, complex carbs, and some healthy fat, says Davenport. A morning meal that contains all of those isn’t going to clock in at less than 450 calories—it’s just impossible—so you’ll want to make sure your breakfast’s at least that big. On the go? You can make these healthy breakfasts in just five minutes.
You Check Your E-mail First Thing
This is one nasty habit you should break ASAP. Checking your inbox the moment you open your eyes in the morning can set you up for stress all day long, says Melissa McCreery, Ph.D., founder of Too Much on Her Plate. Instead of worrying about work first thing, focus on starting your morning with an activity that calms you—exercising, sipping a cup of tea, or talking to a roommate. This will actually help boost your productivity and get your creative juices flowing—which will pay off at work way more than checking that e-mail from your boss would.
「一日之計在於晨」，所以別讓以下的錯誤習慣壞了你的一天:
1. 太早喝咖啡: 美國馬里蘭州立大學神經科學博士Steven Miller表示，早晨醒來時能量水平自然上升，馬上喝咖啡會導致額外的能量潮。起床後一個小時，能量開始下降時再喝，會有最大的利益。
2. 早餐吃太少: 營養學博士Michelle Davenport表示，漿果加酸奶聽起來像是一個完美的健康早餐，但份量和營養都不夠。早餐應包括約15克的蛋白質、2.5克的纖維、複合碳水化合物，以及一些健康的脂肪，共約450卡路里的熱量。
3. 起床馬上檢查電子郵件: 讓自己馬上擔心工作，是壓力再加壓。起床後平靜一下，安心吃個吃健康早餐，更能提高工作效率。
So many things can make for a less-than-ideal morning: like hitting a traffic jam in the middle of your commute or realizing you’ve forgotten an umbrella just as a downpour hits. Some things are out of your hands—but other little morning habits could be starting you off on the wrong foot. Set yourself up for the best day possible by nixing these bad-for-you a.m. behaviors.
You Drink Coffee Too Early
Is there really a bad time for coffee? Yup. Energy levels rise naturally when you first wake up, so drinking coffee then causes an extra energy surge that can leave you jittery, says Steven Miller, a Ph.D. candidate in neuroscience at the Uniformed Services University of Health Sciences in Maryland. You’ll reap the most benefits from coffee if you save it for an hour after you’ve gotten out of bed. That’s when your energy levels begin to plummet, so coffee keeps them up well into the afternoon.
Your Breakfast is Too Small
A handful of berries mixed into a container of Greek yogurt may sound like the perfect healthy breakfast, but it can set you up to binge in the afternoon. Not only is it just not enough food, but it’s also lacking in some nutrients that are key to ensuring you feel full until your next meal, says nutrition expert Michelle Davenport, Ph.D. A filling breakfast should consist of around 15 grams of protein, 2.5 grams of fiber, complex carbs, and some healthy fat, says Davenport. A morning meal that contains all of those isn’t going to clock in at less than 450 calories—it’s just impossible—so you’ll want to make sure your breakfast’s at least that big. On the go? You can make these healthy breakfasts in just five minutes.
You Check Your E-mail First Thing
This is one nasty habit you should break ASAP. Checking your inbox the moment you open your eyes in the morning can set you up for stress all day long, says Melissa McCreery, Ph.D., founder of Too Much on Her Plate. Instead of worrying about work first thing, focus on starting your morning with an activity that calms you—exercising, sipping a cup of tea, or talking to a roommate. This will actually help boost your productivity and get your creative juices flowing—which will pay off at work way more than checking that e-mail from your boss would.
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