The longest day of the year calls for a little extra self-care. To celebrate the summer solstice, we asked two of our nutritionists to share their daily wellness routines - from how they start their mornings to how they wind down in the evening.
Maz Packham, Nutritional Therapist
Morning: I’ve been making a real effort to get up with my alarm instead of hitting snooze and it’s made such a difference. I spend the first 10 minutes listening to a meditation or a positive affirmations playlist. It’s a habit I started in January and have mostly stuck to, and when I skip it for a few days, I really notice the shift in how I feel.
After that, I take my dog for a walk. Getting outside first thing and soaking up some natural light always helps to wake me up, but we also know that morning sunlight is so powerful for boosting your mood and energy.
Afternoon: Once I’m home, I get ready for work, and if I’m working from home, I try to make an omelette with chopped herbs and leftover vegetables I have left over from the night before, I know it keeps me feeling full until lunch. On warmer days I often go for a smoothie and use Nuzest protein powder in vanilla with frozen berries, cinnamon, flax seeds, kefir, it’s such an easy and delicious way to get some quality protein in at breakfast.
Evening: I like to start winding down at least half an hour before bed. A warm bath is my go-to, either with relaxing salts or a splash of Olverum bath oil. The heat helps me fully switch off, and sometimes I’ll catch up on a podcast, other times I just enjoy the quiet. If I’ve been sitting a lot during the day, I love doing a quick leg drain - lying on my bed with my legs up the wall for 10 minutes while reading or using my LED mask. It’s my favourite little habit stack. I’ll then take a magnesium supplement and sip on a calming herbal tea before heading to bed, usually with lights out between 10 and 10:30pm.
Erin Viljoen Nutritional Therapist
Morning: A few non-negotiables in my morning routine set me up for the day: I have a cup of warm water with a squeeze of lemon first thing which I drink while journalling and manifesting. I then like to get up and get moving, I generally go to the gym or if the weather is nice, I like to go for a run outdoors (morning light + Vitamin D + getting my steps in = a massive win!). This is followed by a protein shake with a collagen powder (Totally Derma or Ancient + Brave Wild Collagen are two of my favourite collagen powders), and a well-balanced breakfast (currently, I’m enjoying scrambled eggs with salmon or avocado, and some mixed berries), followed by my supplements; a good multi (i.e. EQUI Beauty or Sisterly The Elevator) plus an Omega-3 (usually Bare Biology Life & Soul) are my constants.
Evening: After sitting at my desk for most of the day, I like to do some light exercise during the evening, this can be a walk or a class at the gym. For dinner, I generally cook some form of protein with a salad or vegetables, I try to avoid going heavy on the carbs as I don’t like how they make me feel. My favourite part of the evening is sitting on the sofa with my boyfriend, sipping on a tea or warm drink (my current favourite is Ancient + Brave’s Cacao and Reishi – it’s very calming), with a block (or two!) of dark chocolate. Once in bed, I take my magnesium supplement (my go-to is The Naked Pharmacy Marine Magnesium), and read my book, before turning off the light by 10pm – which I stick to Sunday-Thursday to maintain a healthy circadian rhythm.
