In the serene town of Loma Linda, California—a place renowned for its exceptional longevity—nutritionist Eliza Cheng has honed the art of crafting a morning routine that not only kickstarts her day but also promotes a long, healthy life. Drawing inspiration from the unique dietary habits of her community, Eliza shares her personal regimen that blends simplicity with nutritional excellence.
Starting the Day Right: Hydration with a Twist
Eliza begins her mornings at 6 a.m. with a glass of room-temperature water, occasionally enhanced with a slice of lemon. “Hydration is crucial,” she explains. Adding lemon not only refreshes the water but also provides a gentle boost of vitamin C, which is essential for immune function. According to the Harvard T.H. Chan School of Public Health, staying hydrated aids in digestion and keeps the body’s systems running smoothly.
A Balanced Breakfast: Fueling the Body
About an hour after waking, Eliza enjoys her breakfast, typically consisting of a bowl of whole-grain cereal topped with fresh fruits and plant-based milk. She prefers almond milk for its rich content of vitamins B and iron, which are vital for muscle growth and strength. Whole grains offer fiber, helping to curb mid-morning cravings and maintain stable blood sugar levels. This balanced meal sets a solid foundation for sustained energy throughout the day.
Mid-Morning Hydration: Keeping the Momentum
Around 10 a.m., Eliza takes a short break to rehydrate and replenish her energy. If hunger strikes, she opts for a cereal bar packed with fruits, nuts, and seeds. These ingredients provide a wholesome mix of healthy fats and proteins, essential for maintaining energy levels and supporting overall health. For days when she’s not too hungry, a light snack like a cheese stick with fruit juice or a yogurt paired with granola suffices.
A Nutrient-Rich Lunch: Balanced and Versatile
Lunchtime is a carefully curated meal that includes carbohydrates, proteins, healthy fats, vegetables, and fruits. Eliza’s favorite dishes include steamed rice with broccoli or roasted cauliflower with firm tofu glazed in honey. On fish days, she replaces tofu with salmon, adding variety and essential omega-3 fatty acids. Incorporating ingredients like chickpeas, edamame, lentils, and soy-based meat substitutes ensures her meals are both nutritious and satisfying.
Afternoon Snacks: Sustaining Energy
During her afternoon break, Eliza seeks a quick sugar boost to keep her energy levels steady. Her go-to options include a chocolate bar, a banana with nut butter, or strawberries with a drizzle of Nutella. These snacks provide a delightful mix of natural sugars, healthy fats, and proteins, keeping her fueled without compromising her nutritional goals.
Simple and Nourishing Dinners: Easy and Wholesome
By 5 p.m., Eliza prepares a quick and nourishing dinner. Her typical meal involves a bowl of white or brown rice, filled halfway with vegetables and the other half with proteins. Bok choy is a family favorite, sautéed with garlic, olive oil, and vegetarian oyster sauce, then sprinkled with white sesame seeds for added flavor and texture. Eliza also has a soft spot for tofu, which she fries with onions and garlic powder or marinates in a blend of Vietnamese Hoisin sauce, furikake seasoning, sesame seeds, sugar, and salt for a burst of savory goodness.
Evening Ritual: A Sweet Finish
To bridge the gap between dinner and breakfast, Eliza enjoys a honey-flavored yogurt topped with nuts. This evening treat not only satisfies her sweet tooth but also boosts her intake of healthy fats, fiber, and proteins, ensuring she doesn’t go to bed hungry. This simple habit supports her digestive health and keeps her energized for the next day.
The Longevity Secret: Consistency and Balance
Eliza Cheng’s morning drink and overall dietary routine exemplify the principles of balance, variety, and moderation—key elements endorsed by the World Health Organization (WHO) for a long and healthy life. By incorporating nutrient-dense foods and maintaining a consistent eating schedule, Eliza not only supports her own well-being but also sets a positive example for her clients and community.
Final Thoughts
Eliza Cheng’s approach to morning hydration and balanced eating offers valuable insights into how small, consistent habits can contribute to long-term health and longevity. By prioritizing hydration, incorporating a variety of nutrients, and listening to her body’s needs, Eliza exemplifies how thoughtful nutrition can enhance both quality and length of life.
Whether you’re looking to boost your own health or seeking inspiration for a balanced diet, Eliza’s routine provides a practical and effective blueprint. Embracing such habits can lead to a more vibrant, energetic, and fulfilling life.
