1. Create a morning routine that includes a healthy breakfast
I truly believe that the first little bit of time in the morning really sets the tone for the rest of the day. I really encourage my clients to try and carve out a little quiet time (if possible) or try to at least squeeze in something that creates a sense of calm right away, even if it’s just a minute or two. Little changes can help you start your day on the right foot. A lot of clients I work with (and me too) feel like mornings are the most stressful part of the day – so much to do, so many moving parts, so little time.
Some ideas include:
- A short meditation or affirmations
- Setting intentions
- Writing in a journal
- Drinking a cup of tea
Eating breakfast can also be an integral part of setting the tone for the rest of the day. There has long been controversy about whether or not eating breakfast is good or bad (1). However, including a nourishing breakfast in a calm environment can really help to get your morning off to the right start.
2. Eat foods that you actually like
I see a trend with clients – they’re eating “healthy” but they’re not always enjoying the foods and meals that they are eating. Of course, it is important to consider nutrient content in foods consumed, but there also has to be a level of enjoyment. Think about foods that you really feel satisfied by and enjoy, not just ones that are “healthy”, in the spotlight for their superfood status, or on trend. If you really dislike chia seeds, or kale, or turmeric, then don’t eat them.
3. Batch cooking
There is so much confusion out there about what diet rules we should be following and what works for one person certainly can be different from what works for another. It’s much more important to focus on consistency and eating good quality, whole foods a majority of the time, rather than worrying what rules to follow. Focus your energy on implementation and creating habits, routine, and consistency.
Batch Cooking is one of the tricks that make this “healthy eating” thing realistic for many people. We live busy, full lives and don’t always have the time to make healthy meals from scratch. Although I’ve always loved spending time in the kitchen, my busy lifestyle meant that this wasn’t always possible. Undoubtedly batch cooking has helped many of my clients tremendously as it allows them to continue to reach their health goals on busy weeks and saves precious time.
As I am sure you can imagine batch cooking means preparing some, most or all of your meals and snacks for the days ahead on 1-2 days out of the week.
In terms of getting started with batch cooking, start with the meal that is the biggest struggle for you. Once you get that organized, you can add on.
4. Include nourishing foods to your diet
Start by incorporating more nutrient dense and nourishing foods into your diet. Don’t worry about anything else. By adding more of the following foods, this naturally leaves less room for those sub-optimal choices:
- Water – this is really the most fundamental thing we can do in terms of nourishing ourselves.
- Adaptogens – learn more about adaptogens here.
- Bone broth– learn more about bone broth here.’
- Dark green vegetables – try to have something green at each meal .
- Coconut anything – contain medium chain triglycerides which act as fuel.
5. Create a bedtime routine
Your morning routine really starts the night before. Set yourself up for success by preparing whatever you can the night before. Getting organized food-wise the night before is also an important step that can really help you stay on track. Whenever possible, prepare breakfast and lunch the evening before so you don’t have to worry about these things in the morning. Also consider carving out a few minutes at night time, as in your morning routine, for a relaxing activity such as stretching, writing in a journal or meditating to end the day in a calm, relaxed way.