HABIT TIPS
Tips and tools to help you build healthy habits.
NUTRITION
Healthy habits to help you eat better.
Mindset
Highlights
Your day in review.
Recommended: Complete the Highlights Review Exercise.
–
Review highlights of the day.
Sleep
Sleep
Make it a priority.
HABIT RECOMMENDATION:
7-8 hours of sleep per night.
WHAT:
This habit is about getting enough sleep so that you wake up feeling refreshed and well-rested.
WHY:
Getting enough good quality sleep is like a modern-day super power in today’s sleep-deprived world.
Most people find that when they don’t get enough sleep, they:
- Crave more unhealthy foods and eat too much.
- Become more lethargic and less inclined to exercise.
- Feel less motivated and optimistic.
On the other hand, people who do get enough sleep:
- Crave less junk food and don’t feel the need to constantly eat in order to keep their energy levels up.
- Have more energy to workout and choose more active fun activities too.
- Feel more motivated, optimistic, and that taking on new challenges is much more do-able.
Feeling well-rested can improve how you show up in your relationships, how you manage your finances, your ability to be productive and high-performing at work, your overall ability to enjoy life more, and a cascade of other healthy habits.
HOW:
Individual needs may vary depending on age, level of physical activity, work stress, medications, and so on.
However, getting a solid 7-8 hours is the most commonly beneficial amount for the average person and is a great goal to aim for.
We recommend that you:
- Figure out, based on when you usually wake up, what time you need to be asleep by in order to get a solid 8 hours of sleep.
- Set a bedtime alarm to go off 30 minutes before you need to be asleep. When that alarm goes off, you stop what you’re doing and turn off your light so that you have 30 mins to fall asleep.
- If need be, you may find it helpful to set a “Wind Down Alarm” 1-2 hours before bedtime to remind you to start getting ready for bed.
Check out the other Sleekgeek Sleep Habits or Sleekgeek Sleep Ritual for individual ideas on how to get more quality sleep.
Sleep
Lullaby
Not just for babies.
HABIT RECOMMENDATION:
10+ mins of relaxing music before bed.
WHAT:
This habit is about using the power of music in the evening to help you relax and unwind for a good night of sleep.
WHY:
Humans have been making music for over 400,000 years and it’s deeply ingrained in every single culture around the world in some shape or form.
It can affect us both on a conscious and on a sub-conscious level.
If you regularly exercise, then there’s a good chance that you’ve used the power of music to hype yourself up, feel more energised, and push harder through your workout.
The same can be done for opposite purposes too.
Music can be used to help calm yourself down, feel more relaxed, and start getting ready for a good night of sleep – especially if you’re currently feeling wired and wide awake.
According to Sleep Foundation:
- Children of all ages sleep better after listening to soothing music.
- People across all age groups report better sleep quality after listening to calming music.
- Adults who listened to 45 minutes of music before going to sleep reported having better sleep quality.
- Listening to music can decrease the time it takes to fall asleep.
See? Lullabies aren’t just for babies.
HOW:
In order to help yourself get better sleep, you want to listen to peaceful, calming, and relaxing music that has a slower tempo.
But other than that, it’s down to your own personal preference as to what type (lyrics, no lyrics, piano, jazz, nature sounds, etc).
Here are some playlist links to get you started:
- Sleep music on YouTube
- Sleep music on Apple iTunes
- Sleep music on Spotify
- Sleep music on Headspace
- Sleep music on Calmy Leon
- Sleep music on Radio Art
The idea is to spend some time before bed or while in bed listening to music before trying to go to sleep.
However, you can also experiment with playing gentle music while you’re actually trying to sleep or even having it on as gentle background music throughout the whole evening.
Sleep
Sunlight
Rise and shine.
HABIT RECOMMENDATION:
10+ mins of direct sunlight, ideally in the morning.
WHAT:
This habit is about getting some sunlight during the day to so that you can get better sleep at night.
WHY:
Sunlight plays a very important role in regulating our internal sleep-wake clock called the Circadian rhythm.
According to SleepFoundation.org, “Light is the most important external factor affecting sleep.“
Research has shown that morning sunlight induces sleep earlier in the day, improves the quality and duration of sleep, and even provide an antidepressant effect.
Bright light during the DAY = more awake during the day and better sleep at night.
Bright light at NIGHT = worse sleep at night and less awake during the day.
So while you’re working on avoiding bright light and electronic screens at night before bed, you can also help regulate your body’s internal sleep-wake cycle by getting some natural sunlight during the day.
HOW:
We recommend trying to get at least 10 minutes of natural sunlight during the day – ideally in the morning or earlier during the day if possible.
Go for a walk, have your breakfast/coffee/lunch outside, call a friend, journal, etc.
Even if the weather is overcast, that’s OK, there is enough sunlight and brightness to help.
Sleep
Sleep
Make it a priority.
HABIT RECOMMENDATION:
7-8 hours of sleep per night.
WHAT:
This habit is about getting enough sleep so that you wake up feeling refreshed and well-rested.
WHY:
Getting enough good quality sleep is like a modern-day super power in today’s sleep-deprived world.
Most people find that when they don’t get enough sleep, they:
- Crave more unhealthy foods and eat too much.
- Become more lethargic and less inclined to exercise.
- Feel less motivated and optimistic.
On the other hand, people who do get enough sleep:
- Crave less junk food and don’t feel the need to constantly eat in order to keep their energy levels up.
- Have more energy to workout and choose more active fun activities too.
- Feel more motivated, optimistic, and that taking on new challenges is much more do-able.
Feeling well-rested can improve how you show up in your relationships, how you manage your finances, your ability to be productive and high-performing at work, your overall ability to enjoy life more, and a cascade of other healthy habits.
HOW:
Individual needs may vary depending on age, level of physical activity, work stress, medications, and so on.
However, getting a solid 7-8 hours is the most commonly beneficial amount for the average person and is a great goal to aim for.
We recommend that you:
- Figure out, based on when you usually wake up, what time you need to be asleep by in order to get a solid 8 hours of sleep.
- Set a bedtime alarm to go off 30 minutes before you need to be asleep. When that alarm goes off, you stop what you’re doing and turn off your light so that you have 30 mins to fall asleep.
- If need be, you may find it helpful to set a “Wind Down Alarm” 1-2 hours before bedtime to remind you to start getting ready for bed.
Check out the other Sleekgeek Sleep Habits or Sleekgeek Sleep Ritual for individual ideas on how to get more quality sleep.
Sleep
Lullaby
Not just for babies.
HABIT RECOMMENDATION:
10+ mins of relaxing music before bed.
WHAT:
This habit is about using the power of music in the evening to help you relax and unwind for a good night of sleep.
WHY:
Humans have been making music for over 400,000 years and it’s deeply ingrained in every single culture around the world in some shape or form.
It can affect us both on a conscious and on a sub-conscious level.
If you regularly exercise, then there’s a good chance that you’ve used the power of music to hype yourself up, feel more energised, and push harder through your workout.
The same can be done for opposite purposes too.
Music can be used to help calm yourself down, feel more relaxed, and start getting ready for a good night of sleep – especially if you’re currently feeling wired and wide awake.
According to Sleep Foundation:
- Children of all ages sleep better after listening to soothing music.
- People across all age groups report better sleep quality after listening to calming music.
- Adults who listened to 45 minutes of music before going to sleep reported having better sleep quality.
- Listening to music can decrease the time it takes to fall asleep.
See? Lullabies aren’t just for babies.
HOW:
In order to help yourself get better sleep, you want to listen to peaceful, calming, and relaxing music that has a slower tempo.
But other than that, it’s down to your own personal preference as to what type (lyrics, no lyrics, piano, jazz, nature sounds, etc).
Here are some playlist links to get you started:
- Sleep music on YouTube
- Sleep music on Apple iTunes
- Sleep music on Spotify
- Sleep music on Headspace
- Sleep music on Calmy Leon
- Sleep music on Radio Art
The idea is to spend some time before bed or while in bed listening to music before trying to go to sleep.
However, you can also experiment with playing gentle music while you’re actually trying to sleep or even having it on as gentle background music throughout the whole evening.
Sleep
Sunlight
Rise and shine.
HABIT RECOMMENDATION:
10+ mins of direct sunlight, ideally in the morning.
WHAT:
This habit is about getting some sunlight during the day to so that you can get better sleep at night.
WHY:
Sunlight plays a very important role in regulating our internal sleep-wake clock called the Circadian rhythm.
According to SleepFoundation.org, “Light is the most important external factor affecting sleep.“
Research has shown that morning sunlight induces sleep earlier in the day, improves the quality and duration of sleep, and even provide an antidepressant effect.
Bright light during the DAY = more awake during the day and better sleep at night.
Bright light at NIGHT = worse sleep at night and less awake during the day.
So while you’re working on avoiding bright light and electronic screens at night before bed, you can also help regulate your body’s internal sleep-wake cycle by getting some natural sunlight during the day.
HOW:
We recommend trying to get at least 10 minutes of natural sunlight during the day – ideally in the morning or earlier during the day if possible.
Go for a walk, have your breakfast/coffee/lunch outside, call a friend, journal, etc.
Even if the weather is overcast, that’s OK, there is enough sunlight and brightness to help.
Sleep
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More coming soon!
Stress Management
Breath Work
x
Recommended: x
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WHAT:
This habit is about doing a short breathing exercise to help you manage acute stress in the moment or to wind down at the end of the day.
WHY:
Intentionally focusing on your breathing is an incredibly powerful tool to help you feel more calm and relaxed.
It’s simple, time-efficient, and does not require any special equipment.
Research has shown deep breathing exercises can lower resting blood pressure, increase blood circulation, and increase the flow of oxygen to vital organs. It can also reduce tension in the body, reduce chronic stress, and mitigate acute stress and anxiety in the moment.
HOW:
Breathing happens automatically, thankfully!
But here’s a step-by-step exercise for intentional, focused, deep breathing to maximise benefits:
Before you start, set a timer for 5 minutes so that you can focus on the exercise rather than worrying about the time.
Sit (or lie down) in a quiet spot with no distractions – no phone, no tv, no people.
Concentrate on drawing in slow deep breaths and releasing them slowly.
Try to lengthen your breaths a little bit more each time.
When ready for the next step, exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath to a count of six.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
Continue to breathe slowly and mindfully like this for the full 5 minutes.
If you’re not used to breathing slowly and deeply, your “mental count” can be quick at first and then slowly lengthen as you get used to it so that each count is eventually as long as or even longer than a second.
If you want to explore further, Healthline also have a list of 10 different breathing exercises that you can try for stress relief.
Stress Management
Grounding
x
Stress Management
5-Step Release
x
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
Nutrition
No Junk Food
Back to whole foods.
Recommended: No junk food.
–
It’s up to you to define what “junk food” means for you.
It might be explicitly sugary and fatty foods or “sweets” like chocolates, pastries, cakes, cookies, ice cream, etc.
Or it might be more junk food kind of “meals” like burgers, pizza, pancakes, deep-fried foods, takeaways, etc.
Or it might be one or two very specific foods that you struggle to eat in moderation and would like to cut down on.
At Sleekgeek we don’t recommend demonising any foods or making anything completely off-limits because the poison is in the dose, but it is worth considering which foods you want to eat more and more often and which foods you want to eat less of and less often (see the Sleekgeek Food List for examples).
Nutrition
No Alcohol
The toxin we love.
Recommended: 0 alcoholic drinks.
–
Although there may be room for moderate amounts of alcohol in a sustainable healthy diet, most people underestimate their alcohol consumption and end up being moderate to heavy drinkers witout realising it.
Drinking alcoholic drinks can negatively impact your liver, brain function, mental health, bodyweight, recovery, and more.
So cutting back on alcohol is good way to significantly improve your health – even if it’s just for a short period of time to help you “reset” your level of consumption and tolerance.
Plus, you tend to make healthier food choices when your judgement isn’t being impaired by alcohol.
Nutrition
Low-Cal Drinks
Do your drinks add value?
Recommended: 0 high-calorie drinks.
–
It’s easy to overconsume calories from drinks because they aren’t very filling and satiating.
This could make weight loss or healthy weight maintenance more difficult, and displace healthier drinks that are better at hydrating you.
Most high-calorie drinks are loaded with sugar, preservatives, caffeine, or alcohol which can be counterproductive to your health and fitness goals.
And of course, some high-calorie drinks can impair your judgement leading to additional unhealthy choices. Alcohol is an easy one to understand with its intoxication effects, but even just a sugary drink may make you more likely to crave other sugary high-calorie foods.
Consider drinks on a continuum:
- Drink MORE zero-calorie drinks like water, naturally flavoured/infused water, plain tea and coffee.
- Drink SOME moderate-calorie drinks like vegetable juice, protein shakes, lightly sweetened/lightly milky tea and coffee, coconut water, etc.
- Drink LESS high-calorie drinks like fruit juice, sodas, sports drinks, energy drinks, milkshakes, alcoholic drinks, heavily sweetened tea and coffee, etc.
There may be exceptions, such as protein shakes and sports recovery drinks – in which case ask yourself “Do my drinks add value”?
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