If your morning routine is a shambles, chances are you’re not giving your body the best start to the day. So to motivate you to set your alarm just that little bit earlier, we asked nutritionist, chef and Vitasoy ambassador, Zoe Bingley-Pullin, to tell us the five things she does every morning as part of her daily routine, for a healthy head-start. Even if you can manage to implement just one or two of these good habits, your body will thank you for it.
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#1 Drink 1L of water
If the closest you get to drinking water in the morning is rinsing your mouth post-brush, you’ve got a long way to go to catch up to Zoe.
“It’s important to drink at least 2L of water each day to balance your fluids, flush out toxins and keep your skin looking hydrated.” she says. “I like to drink about one litre of water before I leave the house every morning, so I know I’ve got a head start on my two litres for the day. I keep a litre water bottle beside my bed so I can grab it and start hydrating as soon as I wake up.”
#2 Meditate or stretch
“Starting your day with 5-10 minutes of meditation or stretching will give you some sacred ‘you’ time,” says Zoe. “It will also help you to start your day on a calm note.”
And you don’t have to be an expert to meditate. Zoe recommends finding a quiet space to sit down and just focus on your breathing.
#3 Eat breakfast
“If you skip breakfast, you’re setting yourself up for blood sugar highs and lows all day – not great news if you’re running on an on-the-go schedule.” explains Zoe.
“If I know I’ve got a busy week coming up, I’ll often prep my breakfasts on the weekend, or the night before. You could try overnight oats with blueberries, or vegan breakfast muffins with banana. You can also chop and freeze ingredients for a smoothie! I love strawberries, blueberries, mango and chia seeds blended with Vitasoy Soy Milky Lite.”
#4 Make a tea (and ditch the morning coffee)
Don’t worry, she still has a coffee! Just a little later…
“Research has shown that drinking your coffee in sync with the natural cycles of your cortisol levels (the hormone that makes you feel awake and alert throughout the day), can actually make your brew more effective,” explains Zoe. “Drinking coffee when your cortisol levels are at their lowest will give you a bigger bang from the caffeine, meaning you should need fewer coffees throughout the day. So try having your coffee between 9.30-11.30am and 1.30-5pm.”
Personally, Zoe likes to have one coffee a day in the mid-morning. “It means I’m more likely to focus on drinking either water or green tea that is packed with catechins, a powerful antioxidant, in the morning.”
#5 Plan ahead
Finding yourself hungry with no healthy snacks around is bound to end in disaster. Zoe says to think about what you have on for the day and pack some nutritious, grab-and-go bites to help you stick to a healthy schedule. “I like to prep ahead to avoid reaching for something I’ll regret afterwards.” Her favourite healthy snacks? “Carrots with hummus, a handful of nuts/seeds, natural yoghurt or a boiled egg.”
Please note: These are the personal views and recommendations of Zoe Bingley-Pullin, and not Vitasoy. You should always contact an accredited health professional for specific dietary advice.
What’s your morning routine like? Do you manage to fit in some of Zoe’s must-dos?
One litre of water seems a bit much for me… I guess I could do 1 glass followed by tea though.
I always drink water first thing in the morning but my limit is 500ml, especially when I’m going out. Where are these toilets!?
I can’t live without coffee!