Morning routine hack + 3 breakfast recipes (perfect on the go!)

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Question. Would you consider yourself a night owl or morning person? Even if you despise the idea of waking up before 10am it’s still possible to set yourself up for a productive and positive day with a “morning” routine regardless of the time!

Meditation is the Secret Sauce

Before giving meditation a try I thought it was pretty woo woo. Even though I heard good things about it I didn’t completely believe it or actually think it could help me with my problems.

But when you hit rock bottom, what do you have to lose? Right?

So I decided to give guided meditation a try for the first time about a year and a half ago.

And like they say, it began to shift my mood and life, for the better.

If you’re like me and want the evidence to back it up, here’s what research has to say about meditation…

  • Meditation can moderately improve anxiety, depression, anger, and coping ability1
  • Meditation can reduce insomnia1
  • Spirituality found in meditation is associated with better mental health and quality of life1

When I made meditation and prayer part of my morning routine I slowly found my way out of a dark hole and began to develop a positive attitude and mindset.

This past year I made the effort to get up between 4-5 am on a work day and 6-7 am on a non-work day to get the most out of life and the day ahead.

Waking up with intention has been a game changer for me and has helped me reach the majority of my goals I set for 2018.

The routine I’m going to share with you helps me start each morning not only with motivation but a positive attitude and a grateful heart.

 My Morning Routine

1. Wake up and thank God for another day

  • This helps me realize that every day is a gift.

2. Review the daily reflection for The Secret App and Daily Bible Inspirations App

  • Essentially, these reflections are the first words I feed my mind. They give me positive inspiration that not only reminds me of the good but also tools with proven ways on how I can grow and maintain a positive mindset.

3. Prepare hot lemon and ACV (apple cider vinegar) water to drink while I spend time with God

  • Don’t get me wrong, I love my coffee. But this hot lemon ACV water gives me a nice natural boost of energy, naturally detoxifies my system, and hydrates my body (instead of dehydrating it from caffeine).

4. Read scripture, meditate on God’s word, journal and/or pray for at least 20 minutes

  • When I get into God’s word and meditate on it, it gives me a chance to connect with God and learn. This is also is one way I show God that he gets first place in my life, always.

5. Write down a minimum of 3 things I’m grateful for

  • There is always something to be grateful for! Writing out what I’m thankful for is another helpful reminder of the blessings I have in my life. We all have bad days and seasons but incorporating this practice into my life has helped me keep life in proper perspective.

6. 10 minutes of yoga or a guided meditation 

  • Abide Christian Meditation and Jason Stephenson are my favorite YouTube channels that offer free guided mediations!

This routine takes me anywhere from 40 minutes to 1 hour. Because I’m a hungry girl (sorry not sorry lol), by steps 5-6 I’m ready to enjoy my breakfast!

Healthy Breakfast on the Go

On the mornings I work I’m usually crunched for time so I’ve had to improvise. I’m all about starting my morning off right with a breakfast that is going to sustain me until lunch or snack-time, which these 3 recipes don’t fall short of.

Aside from the nutrient packed combo each one of these breakfast jars has the best part is they can all be prepared in cute Ball Mason jars and heated up in the microwave (BPA free). Also perfect on the go (aka. Breakfast in the car)!

Oatmeal is one of my all time favorite foods. But as much as I love it, if I eat the same thing day in and day out I get sick of it REAL QUICK.

So, because I’m a good friend and care about you and your taste buds, make sure you rotate between these 3 recipes! Yes girl, you heard me! It can be easily done in a minimal amount of time throughout the week.

The only ingredients that need to be cooked are the sweet potatoes. I like to boil my potatoes stovetop until their soft (depending on the size, which can take anywhere from 25-45 minutes).

For my loaded oatmeal recipe, which is best enjoyed warm, I prepare the items in the mason jar just as you would overnight oats but instead of using milk I use water to cook the oats in the microwave right before I’m about to head out for work.

I’ve set you up with a list of all the ingredients (and links to purchase) needed for the 3 jars (if you’re ready to fully commit to this positive morning routine) as well as the individualized ingredient list (in case you want to test it out first).

Ingredients for the 3 recipes

Ball Mason Jars

Whole rolled oats

Sweet potatoes

Bananas

Strawberries

Blueberries

Blueberries

Dried Cranberries

Coconut flakes

Chia seeds

Pumpkin seeds

Sliced Almonds

Stevia Vanilla Drops

Unsweetened Almond or Soy-milk

PB Fit

Organic Peanut Butter

Sweet Potato Breakie Jarimg_2814

Ingredients

1 medium sweet potato cooked and mashed

1 tbsp. coconut flakes

1 tbsp. chia seeds

1 tsp. of pumpkin seeds or sliced almonds

½ banana

Handful of blueberries

1 tbsp. of PB fit or Costco organic peanut butter (optional)

4-6 oz. of unsweetened almond or soy-milk

  • Combine all the ingredients together in the mason jar. I have this meal without any added sweeteners. But if the mashed sweet potato and fruit alone don’t quite satisfy your sweet tooth, feel free to add stevia vanilla drops or honey. 
  • This recipe tastes amazing hot. Just nuke it in the microwave for 1 minute and voila!

Overnight Oats img_2855

Ingredients

½ cup of whole rolled oats

½ banana

2-3 strawberries sliced in fourths

Handful of blueberries

1 tbsp. chia seeds

1 tsp. pumpkin seeds

1 tsp. dried cranberries

5-6 oz. of unsweetened soymilk (sub for almond, cow’s milk, or plain greek yogurt)

3-4 drops of stevia vanilla

  • I recommend adding 1-2 tbsp. of PB fit, regular peanut butter, or ½ cup of plain greek yogurt on those mornings when you need a little more protein (this will set you up for a long day ahead!).
  • Make sure you let the oats sit overnight or at least 2-3 hours before eating so the oats have a softer consistency and the chia seeds can expand.

 Loaded Oatmeal img_2790

Ingredients

½ cup of whole rolled oats

4-6 oz. of water

½ cup of sliced strawberries, blueberries, and/or blackberries

1 tbsp. of peanut butter

1 tbsp. of chia seeds

1 tsp. of dried cranberries

1 tsp. of pumpkin seeds or sliced almonds

Dash of cinnamon

Drizzle of honey or 3-4 drops of stevia vanilla

  • This oatmeal has a very thick consistency. If you prefer your oatmeal to have more of a liquid texture add water or unsweetened almond/soy-milk. Add the peanut butter after you microwave the oats. You can also sub the peanut butter for PB fit for less calories and fat.

So there you have it love! This routine will not only help you set your day with intention but also nourish your body, which is a win-win to me.

Xoxo,

Nena

References

  1. Meditation in Depth. The National Institutes of Health Website. https://nccih.nih.gov/health/meditation/overview.htm#hed5. Accessed November 11, 2018.

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