The alarm goes off…
Your day begins with a few deep breaths and an easy stretch.
The inbox is still unchecked so you grab your journal and take the remaining moments of silence to set an intention for your day.
Over the last couple years we have all been inundated with this emphasis on ‘morning routines’ that calls into practice awareness of our minds, tending to our nervous systems, and setting the vibe for the day ahead. But I want to call out the all-too-common gap in that these routines often overlook or even skip the first meal of the day. Food seems to only remain in the category of macros you need to hit – when I believe it should be woven into each day. Your ritual deserves nourishment and I am here to tell you, your body knows best.
Ask yourself- how am I feeling today? Do I need energy and brightness? Or do I need calm and grounding energy? This simple pause can help set the foundation in how you feed yourself in the morning instead of just grabbing your coffee and racing out the door. Let the simple check in push you to decide how and what you are going to prepare to eat each morning. I am guilty of eating the same thing every day because it fits within my macros, but lately I have been shifting and trying to instead support whatever energy I am feeling that day. For example, if I am feeling anxious or unsettled I have noticed I gravitate more towards warm foods like oats, broths or teas to create comfort. If I feel drained or heavy I want to perk myself up with something light and energizing, such as greens or citrus foods.
Here are a few recipes that support your mood and energy, and ties into the mindful morning routines we have all been practicing.
Grounding: warm, slow-digesting carbs and warming spices.
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½ cup rolled oats
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1 cup unsweetened coconut, almond or oat milk
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1 tsp cinnamon
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1 tbsp chia or flaxseed
Energizing: Hydrating, micronutrient-rich
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1 cup spinach or kale
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½ frozen banana
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½ pineapple or mango
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1 cup unsweetened almond or coconut water
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Optional: 1 tbsp nut butter, ginger or maca
Focused: caffeinated, clarity blend (ingredients such as coffee match, yerba mate)
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½-1 cup cold brew coffee
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1 scoop vanilla or chocolate Gnarly protein ( vegan or whey)
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1-2 tsp MCT oil, ghee or nut butter
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½ tsp cinnamon
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1 Tbsp ground flax or chia seeds
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¾ -1cup almond milk (or any other preferred milk)
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Optional: 1 tsp lion’s mane powder, cacao powder, dates
Bringing food into the equation can be a simple fix that goes a long way in successfully setting up each day. So the next time you give yourself enough time for all the other self-care habits, ask yourself what does my body need for nourishment and I promise your body will thank you.
