iVillage.com: Ways to Create a Healthier Morning Routine
That's Not all...
More menus, mantras and exercise ideas for a less hectic breakfast rush.
(Credit: Richard Jung/FoodPix/Getty Images)
(Credit: Richard Jung/FoodPix/Getty Images)
That's Not all... | iVillage.com: Ways to Create a Healthier Morning Routine | Comcast.net News
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Stress Less This...
In an ideal world, you’d start your day with quiet contemplation, exhilarating exercise and a nutritious, handmade breakfast. In the real world, you rush to fix your hair and makeup, throw food on the table for your kids, inhale a banana and find your keys -- all in the space of 11 minutes. But what if you could make the ideal real? You can -- with a little advance planning and some awareness of your personality and preferences.
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Pressed for Time...
When time is tight, make your mornings easier by preparing as much as you can the night before. For a grab-and-go smoothie, put all the ingredients in the blender the night before and store it in the fridge. Boil eggs at dinner or assemble homemade muesli (rolled oats with half the amount of water as regular oatmeal, plus raisins and sliced almonds) and put it in the fridge to enjoy cold the next morning.
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Your Time-Presse...
No time to sit and meditate? Not to worry. Meditate during your walk to the car or the bus by feeling your weight shift as each foot hits the ground, listening to the birds singing and noticing the trees in their various stages of life. Tune in to your surroundings to get your mind out of the future or past and into the present.
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Picky? Whip Up a...
If you aren’t hungry in the morning or don’t like cereal or toast, ease into breakfast with a smoothie, suggests Karyn Duggan, a certified nutritionist at One Medical Group in San Francisco. “My clients who start out with smoothies tell me that they eventually start to feel hungry in the morning, and eating breakfast makes them less attracted to the doughnuts that their coworker brought in,” she says. For a spin on the typical smoothie, use coconut milk. For added protein, toss in sesame seeds or nut butter.
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Your Picky Mantr...
Make your morning a little brighter by lighting a candle beside your bed upon waking. “Lighting a candle awakens your connection to the light of consciousness,” says Niika Quistgard, an ayurvedic practitioner and founder of MayaShakti Ayurveda. (Ayurveda is India’s oldest form of medicine and is considered yoga’s sister science.) “It provides a touchstone moment to get grounded in what matters,” says Quistgard.
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Protecting Your ...
Be tender to your ticker with a bowl of oatmeal. “It’s the perfect complex carbohydrate with lots of fiber, and it’s wonderful for lowering cholesterol,” says Duggan. But steer clear of sugary oatmeal packets. To cut cooking time from five minutes to two, Duggan suggests soaking oats in water overnight. If oatmeal sounds boring, jazz it up with ground flaxseed, chia seeds, a tablespoon of almond butter, dried coconut, chopped walnuts or toasted pecans for a dose of healthy fats, flavor and texture.
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Your Heart-Healt...
If you have heart disease or are at risk for it, create positive energy and a sense of healing with a meditation that focuses on the heart. Sit comfortably on the floor or in a chair and close your eyes. Place both hands on your heart. Send your breath into your heart as you continue to relax. Imagine healing and radiant green energy -- the color of the heart chakra -- emanating from your heart into your hands. When you feel ready, open your eyes, relax your hands and take a moment to appreciate the sensations you’ve generated.
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Can’t Eat Gluten...
Eggs and gluten-free toast may get boring day in and day out. Treat yourself to a quick and easy quinoa and blueberry porridge. You can even make a big batch for the week, keep it in the fridge and reheat to serve. Thoroughly rinse 1/2 cup quinoa in a fine-meshed sieve. Place it in a heavy-bottom saucepan with 1/2 mashed banana, a pinch of salt and 1 cup water. Cover tightly and bring to a boil. Once it boils, simmer for 20 minutes, then stir in 1/4 cup blueberries. Top with unsweetened dried coconut and toasted pecans and add almond milk.
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Your Gluten-Free...
If you are gluten-sensitive or have celiac disease, you may resent having to cut out gluten. Instead, start thinking of it as an opportunity to try new things and to learn more about food. In fact, make a list of the new foods you’ve tried and the recipes you would like to try. (There are a gazillion online!) Then, take five to 15 minutes to write about how your body feels now that you’ve eliminated gluten. What positive changes have you noticed in your skin, your digestion, your mood?
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Sensitive to Dai...
For those who can’t digest dairy but still long for creaminess in their eggs or some sweetness in their oatmeal, there are plenty of milk substitutes (think soy, almond or coconut milk). You can also make batches of your own substitutes, such as cashew milk: Place a cup of cashews, two cups of water, a pinch of salt, and a tablespoon of honey in a blender and mix on high for about a minute. Strain the mixture and you’ll end up with about two cups of milk that will last in the fridge for four days. You can add it to cereal, coffee or a smoothie. Cashews have protein, iron and healthy fats, but very little calcium or vitamin D, so you'll need to find alternative sources for those nutrients. Soymilk is often fortified with calcium and vitamin D. Check labels.
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Your Lactose-Int...
A troubled digestive system can create a stuck, stagnant feeling in your tummy. To get the energy flowing, take a short walk after you eat, consciously breathing in and out through your nose. Imagine energy circulating through your whole body. “It gets the subtle circulation flowing, which is good for your whole system,” says Quistgard.
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Bust Stress with...
When anxiety runs high or your to-do list is a mile long, you might not feel like making time for exercise. But physical activity is the ultimate de-stressor. “Moving your body releases pent-up tension and stimulates feel-good chemicals in the brain that can reduce anxiety,” says Martica Heaner, Ph.D., nutritionist and exercise physiologist, and author of Cross-Training for Dummies. Do something you love, not something boring or frustrating or super-unfamiliar. “How you perceive your exercise routine really has an impact on stress reduction,” says Tiffany Cruikshank, a yoga teacher and wellness expert at Nike World Headquarters near Portland, Ore. “Finding something you enjoy is more important than the exact activity.” Cruikshank also advises starting out slowly. In fact, she suggests beginning with a simple breathing exercise: Inhale to a count of six, pause, then exhale to a count of six. Increase your activity gradually so your muscles don’t tense up. If, for example, you enjoy yoga, practice at least once or twice a week to combat stress and regulate cortisol, a stress hormone that can affect metabolism, energy levels and concentration. “If you can get the nervous system to stay calm by paying attention to the breath, you will start your day on the right foot and set a good precedent for a less stressful day ahead,” says Cruikshank.
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Sporty? Don’t Fo...
Before your morning workout, be sure to eat a balanced meal of protein, some healthy fat and complex carbohydrates (PFC, to help you remember) so that your body has the fuel to sustain the activity. Allow yourself 30 minutes to digest before exercising. If you prefer to work out first, have a small nibble of some protein and complex carbs, and then have a full breakfast afterward. For hardcore athletes, Duggan suggests leftover protein such as poached salmon or chicken on whole-grain toast or a flaxseed cracker. If hot cereal is your thing, whip up some oatmeal and add a few tablespoons of almond or cashew butter for healthy fat and protein.
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Your Sporty Mant...
Before you begin your run or workout, take a moment to acknowledge yourself for the time and the effort that you put in day after day. Instead of focusing on the outcome, show your body a sense of gratitude for being able to do the things that it does. During cooldown, repeat a short internal mantra such as, “I’m grateful for having the time and the ability to move my body. I feel good, and I’m ready to start my day.”
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That's Not all..... More menus, mantras and exercise ideas for a less hectic breakfast rush.
(Credit: Richard Jung/FoodPix/Getty Images)
