Tag: coffee

My Morning Routine + Why I Cherish it So Much

My Morning Routine + Why I Cherish it So Much

One topic I’ve been meaning to post about for a while has been my morning routine. I know this is something I’ve talked about it in the past, whether it be on the blog or on instagram, but I definitely want to reiterate WHY I cherish my morning routine as much as I do. Mornings for me are the most important part of my day. I find that starting my morning out on the most positive note possible truly sets the tone for how the rest of my day will look. My motivation, my productivity, my happiness, my dedication and so on, all depend on how the first hour or two of my day goes. This may not be true for everyone, but I’ve witnessed it first hand for myself.

 

A few things you want to AVOID in setting the tone for your perfect morning routine are…

 

1) Not getting enough sleep.

Sleep is SO important for me. I need at least 7 hours to be a functional human. I find that if I go one or two nights with a poor sleep, my lack of fitness motivation and self-control around food cravings are the first clear signs that I’ve been deprived of sleep. I instantly procrastinate my workout (which is clearly also a sign from my body telling me that sleep would be more beneficial than working out at the moment). I also find that I lose most of the self-control I have around shoving my face with highly sweet or salty foods. If that’s the case, I crave something sweet in the morning, which in turn spikes my blood sugar levels, which then leads me to crash before lunch-time, which then continues to put me in this spiral of craving sweet or super salty “junk” food for the rest of the day. THIS is why sleep is KEY. Sleep gives me you the energy to be the BEST version of yourself.

2) Starting the morning with negative thoughts.

I’ll be honest, waking up at 5:30am when it’s still pitch black out is not always fun, but waking up in the dark AND immediately having negative thoughts about the day is not going to make things any better. To be honest, what gets me out of bed in the morning is my delicious latte that I’ve been having on repeat. Especially on a chillier, fall or winter morning, waking up to warm, delicious (caffeinated) beverage can do just the trick! Give yourself something to be excited about when waking up! Shocker: for me it’s a yummy breakfast and morning beverage!

3) Rushing.

So long as you’re getting at least 7-8 hours of sleep (ps this may mean you need to get into bed earlier! I usually turn off the lights around 9/9:15!), I’d recommend waking up early enough to allow yourself time and enjoy the moment. Again, rushed mornings, mean stressful mornings. And starting your day out stressed is certainly not going to help you take on the day. Is that netflix episode REALLY worth an extra hour of sleep?? (ps I definitely need to take my own advice on this one. Even if I’m still going to bed early, I know that watching TV before bed is a BIG no). Also, have you ever heard of the Circadian Rhythm?? It’s the 24 hour cycle in the physiological processes of living beings (i.e. HUMANS) that are affected by things like temperature, sunrise/sunset, etc.

So now for things you CAN incorporate into your morning routine to make it that much better…

 

*Also as a disclaimer, I’m certainly not saying you NEED to incorporate all of the below in your morning routine. That’s just not always realistic, even for those who do have plenty of time in the AM! My suggestion is to just try out a few different ones every now and then and eventually you may find 1 or 2 that stick.

 

1) Oil Pulling – LOVE this ayurvedic practice.

Just started it earlier this month and truly feel and see noticeable results. You want to do this FIRST thing in the morning (before even drinking most fluids). It’s suggested coconut oil is the best for this. Use about 1 TBSP and swish around for about 5-10 minutes (or more if you can!) This is a great practice to incorporate since you can easily multi-task, such as prepping your coffee or breakfast for the day!

2) Get yourself a good skincare (and oral) routine!

Super simple, but ditching the chemical/toxic skincare products can truly leave a long-lasting impact. Why? Because we should care JUST as much about the products we put ON our skin, as the products that we consume daily. Our skin absorbs whatever you’re applying on it and can be just as unhealthy, if not more so than eating something comparably toxic. Think about it…our skin is the LARGEST organ on our body. Treat it well and you will feel so much better! A few non-toxic skincare lines I’ve been loving recently include Cocokind Skincare and Frank & Whit. PS this also includes toothpaste! I recommend Toms or Dr. Bronners!

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3) Make yourself a delicious, warm morning beverage.

I love having a warm drink in the morning (usually something slightly caffeinated) that makes getting out of bed easier and a little more exciting, especially during the colder months! I usually choose to go with a latte & 2 espresso shots, bulletproof coffee, or a bulletproof matcha latte. Matcha or other various teas are awesome as well and a great option for those who have ditched coffee! Or if you’ve quit all caffeine – turmeric or superfood lattes and elixirs make for a great, yummy, and nourishing treat!

4) Gratitude Journaling.

This takes all of 3 minutes – I promise you and makes such an impact. Simply journal a few things a day you’re grateful for. Can be ANYTHING. Grateful for good health, grateful for your yoga practice, or even your new job! Next, write a few goals. I like to include very attainable and then DREAM goals. This is all about MANIFESTING and believing you have all the power to write your own destiny.

5) Practice 10 minutes of light yoga.

This is such a great way to get the spinal fluid moving with some nice, easy back bends and twists. Twists are great for detoxifying the body and help to loosen up the spine after sleeping horizontally all night. I also find it’s a great way to kickstart the metabolism and gain a little energy for the day.

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6) Eat a nourishing breakfast full of healthy fats, protein, leafy greens (if possible), fiber, and some hearty carbs!

7) Put on music that’s light and upbeat! I LOVE doing this in the morning. It totally helps to wake me up and puts me in a great mood!

Hopefully this has given you some new ideas to help take your morning routine from a 5 to a 10! It doesn’t have to be everything, just take baby steps to find what works best for YOU! Comment below and share what your morning routine looks like! I’d love to hear!

 

Here’s the WHY and HOW behind stepping up your morning coffee routine

Here’s the WHY and HOW behind stepping up your morning coffee routine

If you’re like me and find yourself scrolling through instagram daily, you’ve probably stumbled upon some new, jazzy “buzzwords” for coffee. Gone are the days when freshly ground and brewed coffee was just enough. The coffee standards have been seriously heightened thanks to the introduction of research and knowledge behind superfoods, ghee, MCT oil, collagen, and so on. I’m no expert or dietician, but I’ve certainly done enough research in this area to understand the benefits behind adding these ingredients to your coffee. Sure, there’s the “coolness” factor added in when you make at-home coffee look as frothy and instagram-worthy as your loyal, neighborhood barista. But, believe it or not, there’s more to this coffee-game then meets the eye!

To make this as easy as possible, I’m going to breakdown my superfood coffee for ya!

1) C O F F E E

— Obviously, you need to start with a fresh, fair-trade, 100% organic coffee. I’m a bit of a coffee snob and buy the coffee beans from Whole Foods. I have a coffee bean grinder (thanks Dad for the hand me down!) that does wonders — highly recommend if you’re into coffee and want to one-up your game. I’m a sucker for the OG (original) or Hazelnut.

2) M A C A P O W D E R

— Why Maca? WOMEN listen up here – this superfood powder has amazing benefits for both men and women, however, ladies definitely see an added plus to their well-being. The most widely-known benefit of maca is it’s ability to aid in balancing hormones, therefor reducing menopause symptoms such as hot flashes, depression, etc. Additionally, here’s another fun one, Maca can increase a woman’s sex drive and function – oh HEEEYYY NOW. Enhancing ones mood and energy levels, aiding in fertility, and increasing bone density are among the remaining benefits of incorporating maca powder into your diet. You can read more on the reason behind these benefits via the Global Healing site.

3) C A C A O P O W D E R

— Why Cacao? Well for one, if you’re an intense, dark-chocolate lover like myself, why would you NOT add this chocolatey goodness to your coffee?! There are so many deliciously scrumptious benefits to cacao – some of the main ones being it’s insanely high in antioxidants per serving. Similarly to maca, it also has the ability to enhance ones mood, energy levels, sex-drive, balance hormonal levels, combat heart disease, resets your metabolism, improved digestion and SO many more facts that can be found on Daily Superfood Love.

4) A S H W A G A N D H A

— Why ashwagandha? If you haven’t noticed a pattern her ladies, this superfood powder is quite similar to cacao and maca in how it can help women in so many unique areas of wellness. As I’m sure many can relate, stress in this day and age, pops up regularly. Our mind, body, and of course our sympathetic nervous system, have a natural reaction to go into “fight or flight” mode which is where the root of our anxiety and stress come from. This special superfood powder has the ability to lower these natural cortisol levels, which in turn, can have such a powerful & beneficial affect on our overall wellbeing. As you know, high levels of constant stress can be so damaging on the body and can lead to a quicker aging process. Like maca and cacao, this root powder can aid in sex drive, mood, menopausal support, fertility, and interestingly, memory support. Again, more can be found on the Global Healing site around this superfood.

5) B U L L E T P R O O F B R A I N O C T A N E

— Why add bullet proof brain octane to your diet? Some of the benefits here include, supporting cognitive function, can aid in that morning “brain fog”, is a reliable and quick source of energy production, and can help your body metabolize and burn fat. Bullet proof brain octane is a energy source that can be found in coconut oil. However, this product is unique in that the brain octane is made with only C8 MCTs, which metabolize more efficiently into ketone energy than more common oils with C10 and C12 MCTs. All of these facts and benefits can be found on their site, Bullet Proof.

6) C O L L A G E N

— Why add collagen powder to your coffee? Well for one, it gives it that glorious froth we all love in our cup of joe! But, more importantly, collagen can help increase all aspects of beauty, health, and fitness in your life! In short, collagen peptides supply amino acids which are essential in helping to build new collagen in your body. The new collagen being rebuilt in your body help to maintain healthy connective tissues (which for athletes is essential) and can decrease injury towards muscles, tendons, and ligaments. Additionally, collagen can help in increasing bone mass density, restore and enhance your nails, hair, and skin by improving the elasticity and moisture. I love the Vital Proteins marine collagen and their Beauty Collagen greens, both of which I use daily. More on the benefits of collagen can be found on their site at Vital Proteins.

7) C I N N A M O N + A L M O N D M I L K

— Last but not least, I ALWAYS add a sprinkle of cinnamon (for taste and it’s ability to lower blood sugar levels) and a splash of unsweetened vanilla almond milk to my coffee blend.

Now that you know all of the ingredients and the benefits behind my superfood, bullet-proof, collagen coffee, all you need now is a blender of some sort. Add your usual serving size of coffee, plus add a serving size of each of the above ingredients (usually about 1 tsp or so – but the labels will direct you). Blend for about 30 seconds – 1 minute. You’ll notice the froth level went from a 0 to a 10 REAL fast. Pour and enjoy!!


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