A Sneak Peek of My Primal-Friendly Morning Routine

Dear Readers,

I hope you are all having a great week! Today’s post is all about my morning routine, which I seriously LOVE not only because I’m a morning person, but also because it helps me start the day on the right note. This chilled and stress-free routine puts me in the right frame of mind. 

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I wake up between 5:30 and 6:00 every morning and open the curtains. This is the time I wake up naturally, so I don’t use an alarm. Being a fat-burner, I’m generally not that hungry, meaning I can complete a session of physical activity (yoga, cycling or running) before breakfast, in a fasted state. 

As soon as I wake up, I make my bed while doing coconut oil pulling. So, what is oil pulling? It’s an Ayurvedic practice of swishing oil in your mouth for 15 minutes to clean out the toxins that live in your mouth. There are many benefits to this ritual, including the prevention of tooth cavities (I'd rather not have to ever go to the dentist…ever!). If you want to try it out, just remember never to swallow any of the oil and spit it all out, afterwards. 

Next, I have a warm glass of water with a pinch of sea salt and 1 teaspoon of Bragg Raw Apple Cider Vinegar or lemon. I sip it mindfully. This simple drink supports a balanced PH of the body, helps flush out toxins, and stimulates stomach acid production. 

I love to incorporate meditation and yoga practice into my morning routine. Before I start my meditation, I diffuse Frankincense, Myrrh, or Sandalwood doTERRA EO to promote my meditative experience.  For my 10-minute guided meditation practice, I use an application called CALM. After my meditation, I stay on the mat and do my yoga practice for about 15 to 30 minutes. Sometimes, I use my favourite free online yoga workout called Yoga with Adriene. I highly recommend you to check out her website. Simple yoga practice or even just staying in a Downward Dog position for a few minutes, increases circulation and supports lymph flow. 

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Next, I do 40-star jumps (jumping jacks in American English). Why? Jumping is one of the most effective ways to stimulate lymph flow, it also helps to regulate constipation and encourages detox by supporting healthy bowel movements. 

Now, time for a shower, but before, I do a quick detoxifying dry brushing. I start at the soles of my feet and then move up towards my heart. You can find many Youtube tutorial videos to show you how to do it correctly. Dry brushing increases circulation, reduces cellulite, clears clogged pores, calms the nervous system, and encourages cell renewal. After the shower, I cover my body and my face with a thin layer of unrefined shea butter and apply doTERRA Soft Whisper EO to my wrist (instead of toxic perfumes!). Click here to read more about doTERRA EOs. 

After my shower, it’s brekkie time! 

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What I eat looks different every day (time-dependent), so I will give you my three TOP BREAKFAST recipes:

Brekkie time!

Bulletproof coffee (for 1)

  • Add 1/4 tsp of cinnamon and a pinch of turmeric to give your coffee super, anti-inflammatory powers.
  • Brew the coffee with cinnamon and turmeric using your own, preferred method. I use a French press.
  • Using a blender, blend in 1 tablespoons of unsalted, grass-fed butter (I use Kerrygold), 2 tbsps of Brain Octane or MCT oil, 1 teaspoon of gelatin (I use Great Lakes Unflavoured Gelatine), and 1 drop of cardamom doTERRA EO. 
  • After blending all the ingredients for 30 seconds you should end up with super creamy yumminess. This morning upgrade will keep you energised, happy and full until lunch. 
  • To know more about coffee click here
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Breakfast carrot muffins (makes small muffins 12) 

Ingredients:

  • 3 large eggs at room temperature
  • 4 medium carrots, peeled and grated 
  • 1½ cups almond flour
  • 1 tablespoon vanilla extract (optional) 
  • 3 drops Wild Orange EO (optional)
  • 1 teaspoons baking soda
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon fine sea salt
  • ¾ cup canned pumpkin purée
  • ½ cup raw honey
  • 2 tablespoons almond butter
  • 1 teaspoon melted coconut oil
  • 1 tablespoon sliced walnuts 

INSTRUCTIONS: 

  • In a large bowl, whisk together the almond flour, baking soda, ground cinnamon, and sea salt.
  • In a separate bowl, whisk the eggs well. 
  • Mix in the pumpkin, honey, almond butter, vanilla extract, wild orange EO and melted coconut oil.
  • Add the wet ingredients to the dry, and stir until combined. Fold in the grated carrots.
  • Scoop the batter evenly into the muffin silicone tins, filling them about ¾ full. Sprinkle sliced walnuts on top before placing the muffins in the oven.
  • Bake for about 30 minutes. The muffins are done when a toothpick inserted into the middle comes out clean and the tops feel springy to the touch.
  • Take the muffins out of the oven. Cool the tray on a rack for about 5 minutes and then pop the muffins out and completely cool them directly on the rack.
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Messy Egg and Veggie Scramble (for 1) - my favourite! 

Ingredients:

  • 1/4 small onion coarsely chopped
  • 4 shiitake mushrooms coarsely chopped
  • a handful of organic baby spinach/kale/swiss chard or any other leafy greens
  • 2 large pasture-raised eggs
  • Celtic sea salt & black pepper
  • 2 tablespoons of ghee, butter or avocado oil 
  • 1 teaspoon of fish sauce (optional) 
  •  one sliced avocado to serve with 

Instructions:

  • Heat a cast-iron skillet over medium-high heat. 
  • While the pan is heating up, crack the eggs in a medium bowl.
  • Whisk the eggs with 1 teaspoon fish sauce, salt, black pepper. Set aside.
  • When the skillet is nice and hot, add the ghee. Once it’s simmering, toss in the onions and mushrooms, and salt. Cook, uncovered until mushrooms release their liquid.
  • Stir-fry for another 5 minutes, or until the mushroom liquid has evaporated and the mushrooms are browned.         
  • Add the leafy greens and cook for 1 minute. Taste the filling to check that it’s seasoned enough and adjust if needed.
  • Pour the egg mixture into the pan. Stir and scrape the pan ’til the eggs are fully set, about 3 minutes.
  • Transfer the scramble to a serving dish and top with chopped coriander. Serve with sliced avocado if desired.
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After the breakfast, I make my to-do list and get on with my day! Of course, some days differ, but this is what a typical morning looks like for me.  

Now it’s your turn.

Do you follow a certain routine in the morning? If so, tell me all about it in the comment section below. 

Here’s to optimising your morning routine! 

Yours in health,  

Izabela 

Often, we just need a Health Coach to put us on the right track. If that sounds like you, then let's work together. Through working with me you will not only gain a deep understanding of how food and lifestyle choices affect you but also learn how to fuel your body with the nutrients it needs. You will be provided with the tools to help you make any lifestyle changes implemented long lasting. Read more here.