Starting your morning off on the right foot can set the tone for the rest of your day. A good morning routine is key to feeling more energised and ready to tackle whatever comes your way. It doesn’t have to be complicated—it just needs to be effective! 

Imagine waking up feeling well-rested, enjoying a wholesome breakfast, and gearing up for a productive day. Sounds perfect, right? Well, it’s more achievable than you might think. Here's a routine that I'd recommend to help you start your mornings right.

The Science Behind a Good Morning Routine

Starting your day with a structured morning routine can have profound physiological and psychological benefits. When you establish consistent habits each morning, you help regulate your body's internal clock, also known as the circadian rhythm. This regulation can lead to improved sleep quality, helping you wake up feeling refreshed and energised. 

Psychologically, a morning routine can set a positive tone for the rest of your day. Engaging in mindful practices like meditation or gentle stretching can reduce stress and anxiety, making you feel more centred. Additionally, tackling tasks early on - even simple ones like making your bed - can create a sense of accomplishment that boosts your mood and motivation. 

Moreover, morning habits can significantly enhance mental clarity. When you dedicate time to plan your day or engage in activities that stimulate your brain, such as reading or journaling, you prime yourself for optimal cognitive function. Finally, these routines can also boost your energy levels. Activities like exercising or even just stepping outside for some fresh air can increase the production of endorphins, leaving you feeling more alert and ready to face the day.

7:00 AM: Hydrate

At 7:00 am, begin your day by hydrating with a tall glass of water. This simple habit is incredibly beneficial; it kick starts your metabolism and helps flush out toxins accumulated overnight. Drinking water first thing in the morning can also rehydrate your body after hours of sleep, making you feel more alert and energised. 

For an added boost, consider infusing your water with a slice of lemon. The citrus not only adds a refreshing taste, but also provides a dose of vitamin C, which can enhance your immune system. If you prefer something warmer, a cup of hot water with lemon or herbal tea can also do wonders. The key is to make this step a non-negotiable part of your routine. 

7:10 AM: Tongue scrape

At 7:10 am, it's time to focus on starting your day with refreshing oral hygiene. Begin with a tongue scraper to cleanse your mouth of overnight bacteria. This simple habit can significantly improve oral hygiene and freshen your breath. Follow up this routine by brushing your teeth thoroughly. 

7:20 AM: Stretch and move

At 7:20 am, carve out ten minutes for a gentle stretching routine. Stretching in the morning helps energise you and prepares your body for the day ahead, making those first steps out of bed a bit easier and providing a much-needed boost to your mood and flexibility. 

Begin with some basic stretching exercises to wake up your body:

Neck stretches ➡️ Slowly tilt your head to the left, brining your ear towards your shoulder. Hold for 10 seconds and repeat on the right side.

Shoulder rolls ➡️ Roll your shoulders forward for 15 seconds, then reverse the direction and roll backward.

Arm stretches ➡️ Extend one arm across your body and hold it with the opposite hand for 15 seconds. Switch arms.

Side stretches ➡️ Stand with your feet shoulder-width apart and reach your left arm over your head, bending to the right. Hold for 10 seconds and repeat on the other side.

Forward fold ➡️ From a standing position, blend at your hips and reach for your toes. Hold for 15 seconds, letting your head and neck relax.

7:30 AM: Mindfulness or meditation

At 7:30 am, take a moment for yourself by engaging in a mindfulness practice or meditation session. Dedicating just 10-15 minutes to this activity can work wonders for centering your thoughts and establishing a positive tone for the rest of the day. You don't need any special equipment or prior experience to get started; simply find a quiet space, sit comfortably, and focus on your breath. By paying attention to the natural rhythm of your breathing, you can gently guide your mind away from distractions. 

For beginners, guided meditation apps or online videos can be incredibly helpful. These resources offer step-by-step instructions and can make the practice feel more accessible. If you prefer something simpler, try a basic mindfulness technique such as body scanning or counting breaths. Remember, the goal is not to achieve perfect stillness but to embrace the present moment with an open, non-judgmental awareness. 

7:45 AM: Prepare a healthy breakfast

At 7:45 am, it's time to prepare a healthy breakfast. Take this moment to craft a nutritious meal that will set a positive tone for the whole day. One of the quickest and most refreshing options is a Green Smoothie with Mint. Packed with leafy greens, avocado for healthy fats, and a touch of mint to invigorate your senses, this smoothie is the perfect plant-based kickstart. 

Another excellent choice is a Healthy Breakfast Bowl. Fill this bowl with a variety of nutrient-dense ingredients like quinoa, mixed berries, chia seeds, and a dollop of almond butter. These components provide a balance of proteins, healthy fats, and fibres. 

By choosing meals loaded with plants, you ensure that your breakfast is rich in essential vitamins and minerals, giving you sustained energy throughout the day. A well-balanced, nutritious breakfast can be a game-changer, helping you feel satisfied and ready to tackle whatever lies ahead. Plus you'll be well on your way to hitting the recommended 30 plants a week goal!

8:15 am: Enjoy your breakfast mindfully

It’s time to sit down and fully immerse yourself in the moment. By putting aside distractions, like your phone or the TV, you can truly appreciate the flavours and textures of your meal. Start by taking a deep breath, then slowly savour each bite. Notice the crunch of fresh fruit or the smoothness of a green smoothie. This practice not only enhances your enjoyment but also aids in better digestion and mindfulness, setting a harmonious tone for the rest of your day.

8:40 am: Power up with your morning supplements

At this time of the morning, consider taking your supplements. The right supplements can set the tone for an energised and focused day. Begin with B vitamins, which are essential for energy production and brain function. They help convert food into fuel, keeping you mentally sharp and physically active. 

Our Super B Vitamin Complex contains the perfect blend of the following 8 highly bio-available B-Vitamins: Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine Hydrochloride), B7 (Biotin), B9 (Folic Acid), and Vitamin B12 (Methylcobalamin). Furthermore, our Vitamin B Complex high strength comes with added Vitamin C for extra support.

Next, include Vitamin D. Often dubbed the "sunshine vitamin," it plays a crucial role in mood regulation and immune support. If you're not getting enough sunlight, a Vitamin D supplement can be a game-changer. 

Nutravita Vitamin D3 1000iu (25µg), (The Sunshine Vitamin) provides the preferred form of vitamin D3. Vitamin D3 is the more potent form of Vitamin D, because it is the specific form made by the human body.

For those aiming for sustained energy and cognitive clarity through the day, Omega-3 fatty acids are a must. These healthy fats are known for their brain-boosting properties and support overall cardiovascular health. 

EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are types of Omega 3 - a form of polyunsaturated fatty acid. Omega 3s like EPA and DHA usually come from cold pressed fish. Our Omega 3 Fish Oil is naturally sourced from the rich waters off the Peruvian Coast. The oils are then distilled for increased purity to deliver the highest levels of contaminant free Omega 3 fatty acids.

Taking these key supplements every morning can help you maintain high energy levels, mental clarity, and overall well-being throughout the day.

 8:45 AM: Plan your day

Once you've finished your nutritious breakfast, it's time to transition into planning your day. At 8:45 am, take a few moments to sit down with your planner or digital calendar. Start by jotting down all the tasks you need to accomplish. Remember, no task is too small to note. 

Prioritise your list. Identify which items are urgent and which can wait. This will help you manage your time efficiently and keep you from feeling overwhelmed. It's a simple yet powerful step to ensuring you remain focused and productive throughout the day. 

Next, set your intentions. What do you want to achieve today? Whether it's hitting a work deadline, fitting in some exercise, or simply making time for a hobby, having clear intentions will guide your actions and keep you motivated. Planning your day in this structured way can significantly enhance your productivity and sense of accomplishment. 

Delicious Breakfast Recipe

Scramble Silken Tofu on a Protein Bagel 

Ready to kickstart your day with a nutritious and delicious breakfast? Let's dive into this recipe for scrambled silken tofu on a protein bagel. It’s packed full of protein, vitamins, and essential nutrients to give you a sustained energy boost throughout your morning. 

Ingredients: 

1 block silken tofu, drained

1 protein bagel

1 tablespoon olive oil

1/2 teaspoon turmeric powder (for colour and health benefits)

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

Salt and pepper to taste

A handful of spinach, roughly chopped

1 small tomato, diced

Instructions: 

➡️ Begin by heating the olive oil in a non-stick skillet over medium heat.

➡️ While the oil is heating, break the silken tofu into small pieces using a fork.

➡️ Add the tofu to the skillet and cook for about 2 minutes, stirring occasionally.

➡️ Sprinkle in the turmeric, onion powder, garlic powder, salt and pepper. Mix well to ensure the tofu is evenly coated and has a nice golden colour.

➡️ Continue to cook for another 2 minutes, allowing the flavours to meld together.

➡️ Add the chopped spinach and diced tomato to the skillet. Cook everything for an additional 2-3 minutes, or until the spinach is wilted and the tomatoes are slightly softened. 

➡️ Slice your protein bagel in half and toast it on your desired level of crispness.

➡️ Once the bagel is toasted, spoon the scramble silken tofu onto one half. Place the other half on top to make a sandwich, or serve open-faced.

And there you have it - a delectable, balanced breakfast to start your morning on the right foot!

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.