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I know that sustainable, healthy change comes from repetitive, consistent action. So, I’ve learned to build healthy morning habits into my daily routine. My routine includes 5 steps, and If I miss one, I notice. I thought I’d share them with you to inspire you to get consistent with your own morning habits to start each day.
POSITIVE THOUGHTS: I start my day with 1-2 positive affirmations in my head and/or do 1 minute of deep breathing as I pour my green tea for the next step. I take deep, slow breaths in and deep, slow breaths out. My trigger to help me remember this step is having a decorative sign in my kitchen that says, “One small positive thought in the morning can change your whole day”.
GREEN TEA/VITAMINS: I keep a pitcher of organic iced green tea in the fridge at all times. I usually have to brew it weekly. I used to be a daily OJ girl, but green tea was the healthy swap I made when I started my healthy journey in 2010. I still enjoy the occasional orange juice while on vacation, but I know starting the day with a sugar rush and insulin spike isn't a great option for my hormones. I take 5 daily vitamins with my tea to start the day. (You can see what vitamins I take on one of my recent YouTubes, “Vitamins for Hormone Balance and Immunity”.)
FAT COFFEE: After my vitamins, I have my first cup of coffee. I pour 1 tablespoon of organic heavy whipping cream and 2-3 drops of vanilla monk fruit drops into a cup and pour coffee on top. Once I’ve finished 3/4 of my cup, I top it off again with just coffee. This helps the creamer and flavoring last a little longer without adding more in. It’s just a small dose of straight fat with no sugars to start my day. Whether you use a dairy or dairy-free version, always look at the ingredients in your creamer to ensure it doesn’t contain toxic ingredients like carrageenan. (FYI, Stevia drops work great, as well!)
HYDRATE: Before I go to my office or leave for a client session, I fill up my water tumbler so it’s handy when I’m done with my coffee. I try to drink my first 24 oz. by noon with the goal of drinking half my body weight in ounces of water by the end of the day.
INTERMITTENT FASTING: The final step of my morning routine includes fasting. I vary my fasting, but on a typical day, I fast 14-15 hours. For example, if I finished eating at 8pm the night before, I wouldn’t eat any food or drink that could raise my insulin until 11am. I use this schedule about 5 days a week. On the other two days, I allow one shorter fasting day and one longer fasting day each week.
If you are just starting a healthy lifestyle journey, start practicing even just one of these habits to get you going. Get really consistent at that habit and then add another one. Changing and building daily habits in small steps is what will help them stick long-term. If it feels a little overwhelming to try on your own, feel free to message me for help or let me walk you through each step in my 9-week Mom Bod Tune-Upp program!
Let’s get fired UPP!
Nat
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