Creating a Healthful Morning Routine
I’ve been working hard on improving my morning routine over the summer and I’m happy to share it with you in conjunction with Harraway’s new Oat-activ® range.
As we welcome autumn in New Zealand, we are well past the heady, New Year’s enthusiasm of resolutions, good intentions and well-meaning but (perhaps expensive?) ‘motivational’ purchases of workout gear, gym memberships and fitspo apps. Taking stock of which habits have ‘stuck’ over the summer months and which ones can be filed as a ‘flash-in-the-pan’ exercise is an excellent way to move into the season ahead and clear out mental clutter (and any associated guilt lol).
So how do you introduce positive life changes and healthy habits in a way that will ‘stick’?
I have NO idea.
Literally, I got nothing for ya lol.
What I do know is that I’m a 38 year old work-in-progress, constantly battling age, injury – and my old mates’ white toast bread and wine! Dividing my day into morning, afternoon and evenings has helped tackle the massive ‘overwhelm’ that is often associated with implementing any kind of lifestyle change. Putting some thought into small, positive changes I can make to my routine (or lack thereof) across the day has given me the headspace to realise what’s important at various key times, and how awareness leads to positive, lasting change.
My Healthful Morning Routine
Starting your day off right and figuring out how to do this is a goal across the board I’m guessing? Though this is going to look vastly different for everyone, I’ve found a couple of key tweaks and behaviour mods that have had a lasting impact on my mood, wellbeing and productivity throughout the day.
- A great day actually begins the night before. Saying no to another episode on Netflix and spending time on a bed-time routine to actively unwind from the day improves my sleep immeasurably.
What does this actually look like? For me that means TV off and device down at 9.30pm, 500ml of water + magnesium and vitamins, time spent removing makeup (mentally washing the day off), treating my skin with a night serum or cream, brushing my teeth, reading or a sudoku puzzle.
- Rising early. Getting out of bed has never come easily to me I’ll admit, but over the past 4 months, I’ve discovered that initiating an earlier wake-up time using my phone and Fitbit alarms is paying dividends. I’ve got some mental space to myself before the boys wake-up, an extra 30 minutes does wonders for my productivity and waking of my own volition as opposed to a body slam to the head via Nixon works wonders on my mood!
- Getting breakfast right. Sometimes the wheels fall off throughout the day so starting as you mean to continue is an invaluable mental tool. I’ve long been a fan of oats for breakfast, they are delicious, satisfying, inexpensive and easy to prep. The latest oats to hit shelves, Harraway’s Oat-activ® range, can also add cholesterol reducing to their impressive list of health benefits with the combo of added LDL reducing plant sterol + the beta-glucan found in oats. Cholesterol is important to our cells but too much LDL, low-density lipoprotein (bad cholesterol) is associated with an increased risk of coronary heart disease. Harraways Oat-activ® hits bad LDL cholesterol with a plant-based ‘double-action’ attack; beta-glucan forms a gel in the digestive tract, binding to excess LDL, blocking the re-absorption of bile acids and removing the mixture as well, while phytosterols extracted from plants are added to the Oat-activ® range in powder form get to work preventing absorption of LDL in the intestines. Busy brekkie is an understatement, right?
Why stop at breakfast? We’re all privy to a little afternoon nibble, so I like to keep Harraways Oat-activ® on hand for a convenient, nourishing snack or smoothie booster. For the best results, it’s recommended that you have two Harraways Oat-activ® sachets per day to lower your cholesterol*, so it’s a win-win in my book.
- Water before coffee – ALWAYS. My morning coffee is one part of my morning ritual I really look forward to but two tweaks I adhere to now are; 500ml of water before I even lift my coffee mug! Non-negotiable. Plus, I’ve never been a fan of milk so passing on the flat white and saying yes to a long black is now routine and I feel much better for it.
- Get outside in the am. Natural light is the cornerstone of our daily rhythms and contributes massively to our physical and mental wellbeing. Late last year, after a couple of weeks of walking every morning, I noticed how amazing I felt – physically, mentally and emotionally. I was energised (sunlight triggers cortisol), I was happy, my anxiety had disappeared (serotonin stimulation lifts our moods), productivity was up and I was sleeping like a babe as exposure to sunlight was suppressing melatonin expression until I needed it in the evenings. Winning all round!
So that’s what’s working for me so far in 2018. Five little steps that are easily accessible, require zero subscriptions or outside influence and combined, result in an easy, healthful morning routine that sets me up for the days of working and parenting.
Available in selected Pak N Save & New World supermarkets now in oat singles packs, Harraways Oat-activ® is available in Original or Original with Cranberry flavours. Find out more about the healthful benefits of Oat-activ® here.
*As part of your daily intake of 3g beta-glucan or 2g of plant sterols.
This post was sponsored by Harraways Oat-activ®