If you loved a new morning part 1, you will love this second part even more than the first.
10 easy steps to a new morning and a new YOU.
- BUENAS DIAS: When healing, pregnant, elderly and/or sick allow your body to sleep. If not, try waking as the sun is rising.
- TRANQUILO: As you awake be gentle with yourself. Check in with your breath, your body and mind. Give thanks for another morning. Try to keep the chatter to a minimum. Wait to open your computer until after you have nourished yourself on all levels. It can wait. ( Unplug your wireless internet before you go to bed. Wait to rev it back up until after you check in with YOU.
- brush: Try circular motions with soft bristles. Easy on the gums.
- floss – Someone once told me to care for your teeth as you would your bum. Give attention to the surface, but what lies between the cracks is equally as important. Floss those teeth.
- oil pulling: Swoosh coconut oil in your mouth to remove toxins and whiten teeth. I like to do while cleaning or reading. Swoosh for at least 20 minutes and spit out. Aim for a couple times a week.
- tongue scraping: Our tongues are mirrors to our intestines. A thick white coating can indicate the presence of toxins and/or candida. Tongue scraping is great to reset your palate, cleanse your breath and prevent toxins from reentering your body.
Start to weave these into your daily tooth care. You will notice and feel a difference. Educate your friends and kids, it will save you money, time and pain in the long run.
- Skin FRESH: wash face, eyes, and mouth with cool, clean water. Avoid soap and/or harsh cleansers. If you can’t eat it try leaving it off your skin. Our skin is our biggest organ and absorbs EVERYTHING.
- Hydrate your BEING: First thing in the morning drink room temperature water with a squirt of lemon ( or apple cider vinegar). Lemon or lime is detoxifying and alkalizing. To speed metabolism and digestion add cayenne pepper and/or ginger. Also, try dabbing pink salt on your tongue before drinking your morning tonic. Pink sea salt, full of electrolytes and minerals, will quench your thirst and hydrate your intestines. It will also help regulate blood sugar and stabilize your body’s PH.
- Quiet your MIND: Make it a priority to sit in silence for at least 10-15 minutes each morning. If not in the morning, try at sunset or before bed. Just be here for a moment with no expectations. Clear your mind, connect with the elements around you and allow your whole nervous system to relax. Focus on your breath and nothing else.
- Move your BODY: Move in some way every day: run, yoga, swim, walk, dance, surf, stretch. I have found my productivity and energy throughout the day is higher when exercise starts on my day. If you don’t have the time first thing, squeeze in 10-15 minute increments throughout the day. Take the stairs, walk to the post office, run around with the kids, bike to work, dance like no one is watching, water the garden, clean ( blast the tunes-get into it), work on the house, organize the kitchen and/or garage. Call a friend if you need help being accountable ( I do!) schedule a workout together so you can’t back out.
Renew: Take a cold shower first thing to wake your body. Great for circulation, especially after little sleep and too much booze. Wash with nontoxic yummy soaps and massage your body with coconut oil infused with your favorite essential oil. Start your day feeling fresh.
Whats THAT?!: You can tell a lot about your digestion and overall health by our poop. “They,” say its best if soft brown, little odor and well-formed. Check in if its pellet like, foul and full of undigested foods. If that’s the case, reevaluate what you ate the day before and check in with your energy and skin to see to see if there’s a correlation. And remember to not panic when you eat beets the night before
DESAYUNO: According to Ayurvedic tradition, eating our first meal around 8-8:30 am will ignite our “Agni” or metabolic fire. Great, let’s get it fired up, but for me, my schedule is all over the place. I have a hard time eating first thing, but an hour later I’m ravenous. If you’re not a hungry first thing, hydrate and pack a snack, be prepared so you don’t crash. Also, try to avoid eating 2 hours before bed.
Morning Green VIBRANCE:
- coconut water ( 1 pipa or 1 can)
- young coconut meat ( or a spoonful of almond butter)
- 1 frozen banana
- 1 tbs maca
- 1 tbs spirulina
- a spoonful of coconut oil
- tsp vanilla bean powder or vanilla extract
- 1 tsp Camu Camu powder( high in vitamin c – I add when feeling run down or about to travel)
BLEND ALL TOGETHER WITH LOTS OF LOVE
** I find balancing smoothies with a fat ( coconut oil), protein ( spirulina/whey, hemp or gelatin) and sugar (fruit) satisfies hunger and energy for longer when all aspects are combined. This will prevent the sugar high and crash. A balance of fat/protein and sugar will help our bodies utilize all nutrients and sustain for a couple hours before a workout.
If you’re without a blender, fear not, experience fruit in its whole state. I encourage you to build a relationship with the fruit, especially when you consume every day. How does it make you feel? Experience the texture, flavor, and effects in its whole state, alternate this with juicing and blending.
Here are a few:
- Banana mashed with tahini ( or whole organic yogurt), spirulina, cinnamon and the sprinkle of salt. ( optional add soaked almonds)
- Papaya with lime, pinch of sea salt and spirulina ( and/or hemp seeds)
- Apple sliced and cooked in a bit of coconut oil. Adorned with cinnamon, drizzle with honey, tahini and sea salt.
A few other options before heading out:
- Avocado toast: a slice of sprouted or whole grain toast with avocado, lime and sea salt. ( optional add: nutritional yeast & soft boiled egg)
- Supercharged Bliss Ball: ** see recipe below
A mix of protein and carbs is great for the body to replenish after exercise. Best to eat 30 minutes after exercise. Replenish your muscles, don’t let yourself crash.
- See: Sweet Potato recipes (previous post)
- See Jungle Egg Salad ( below)
- Morning Love Oats: soaked oats in water for an hour or overnight, rinse and stir in couple tablespoons of chia with coconut water, cinnamon, spirulina, maca, maple syrup or honey, and a sprinkling of sea salt.
- Macro Morning: millet( soaked overnight and rinsed) cooked in coconut water. Towards the end of cooking add a handful of greens ( chard, kale or spinach). Finish with avocado, a handful of sprouts and poached egg or steamed fish.
- Amazonian Desayuno: steamed fish, boiled green plantain ( sweet potato, quinoa or wild rice also works nice) and steamed greens. Simple and satisfying.
TO COOK: steam, cook in coconut oil, or organic pasture raised butter/ghee. Avoid cooking with vegetable oils, which are unstable under high heat.
Super Charged Bliss Ball: ( will last for a couple months in the freezer, if they don’t get eaten)
- 1 cup dried fruit ( banana, pineapple, dates)
- 1 cup unsweetened coconut
- 1 cup oats
- 1/4 cup cacao
- 2 TB maca
- 2 TB honey or maple syrup
- 2 TB spirulina
- sprinkling cinnamon and sea salt
In the food processor blend fruit until past forms. Then add rest of the ingredients except honey. Process until incorporated and then add honey to bring it all together. Form into balls, store in the refrigerator for a week or in a freezer for up to a month.
JUNGLE EGG SALAD
4 boiled eggs
1/4 avocado ( or TB of tahini)
1 TB nutritional yeast
sea salt to taste.
juice of the lime ( or a splash of apple cider vinegar)
handful fresh chopped dill and chives
Boil eggs 8-10 minutes. Cool and peel. Mash avocado, nutritional yeast, chopped herbs, lime and sea salt. Eat with a fork, on top of the steamed sweet potato, organic corn chips, mix in with chopped kale, or wrap up in a collard leaf.
What didn’t happen today can wait until tomorrow. Relax and stop being so hard on yourself. We are constantly evolving, expanding our consciousness, building strength in both body, mind, and spirit. Each day a clean slate, wipe the old away and start fresh. Cultivate awareness around unconscious debilitating habits that no longer serve us and call in relationships and routines that benefit us on all levels.