One thing you may not know about me is I am a big fan of the psychology of stoicism. I believe if we can convince our mind it is true and then it will be, but we also have to be willing to practise (put the hours in) to have what we want to have or be what we want to be or for that matter achieve what we want to achieve. This is relevant to every area of our lives, we can look at a gymnast and think I wish I could do that, but the truth is if you had spent the hours of practice that person had, you probably would be able to, maybe not to the standard but you will certainly not be too far away.
However, how many people would be willing to put in this hours to be that good? I say to my children, never kid yourself that someone just wakes up being good at something, they have put the hours in. The author Malcolm Gladwell tells us about the “10,000-hour rule” in his book ‘Outliers’ (brilliant book). This is the calculated time that an average person would spend on learning and practising something to become an expert. However Anders Ericsson author of ‘Peak’ disputes the rule and discusses tapping into a specific deliberate type of practice. The gist is still a focused practice if you want to be good at something or if you want to achieve your goals.
You are capable of achieving all of your weight and fitness goals, you just have to (a) believe it possible and (b) establish focused practice into habits. Then (c) persevere – You can do it.
I often start with breakfast when I discuss introducing a nutrition for life approach, because once you have your morning habits established, these can become keystone habits. Keystone habits are those that if missed would send everything crumbling, but if carried out daily will change everything for the better.
What is your morning routine? Do you even have a morning routine? If not how is this working out for you? Your routine must fit around your lifestyle, take into account work, if you have children etc.
Because I have children and have to be at school at 8am, I find that a 5:15 start works best for me. It means that when I get up I am not thinking ‘oh no I have to rush and get ready and go straight to work, get the kids up’ etc. Instead, I have time to meditate, walk or run outside on lighter mornings, do some yoga/stretching and write in my gratitude journaling, taking some time to prepare a lemon and water, a (quick and easy) nutritious breakfast that I then have time to sit down and enjoy. This is all me time and makes a huge difference to the rest of my day. Your morning routine may have to be different to this, however, the important part is having a routine which strengthens the rest of your day. I have found that writing a plan for what you want your routine to be helps you in establishing new morning habits.
Here are 3 breakfast recipes that are packed with nutrients that will support youthful vitality, longevity, beautiful skin and will energise.
Banana and avocado super breakfast bowl
- 2 tbsp quinoa cooked (cook as packet instructions – it is always worth making a batch add to veggies for lunch, breakfast and or dinner)
- 100ml of almond milk or dairy-free milk of your choice
- half a sliced banana
- a few slices of avocado
top the above ingredients with seeds and goji berries
e.g. sunflower, linseed/flax, cacao nibs
- then squeeze on some fresh lime
Mango and green youthful smoothie
- a palmful of frozen mango
- a handful of spinach
- a bunch of mint leaves
- 1 tbsp of green powder of your choice
- 1 tsp spirulina
- 1 thumb sized piece of ginger
- 1 small wedge of lemon
- 1 cup of green tea
- pinch of cayenne pepper
- pinch of cinnamon
- tbsp of linseed
- tsp of chia seeds
- 1 tsp of nut butter (sugar and oil free) e.g. peanut, almond or cashew
* Blitz all of the ingredients and enjoy
Avocado and coconut energising green smoothie
- a quarter of a medium avocado
- tbsp hemp seeds
- 150ml coconut milk
- tsp of linseeds/flax
- 1 tbsp of green powder
- 1 tsp pea protein
- a small bunch of kale
- a small wedge of lemon
- a pinch of cinnamon
- a tbsp of nut butter (sugar and oil free)
- a few leaves of coriander
There are a few ingredients that I put into my green smoothies when I want a boost to my energy levels or to balance my hormones in times of stress. Some of these are packed full of antioxidants and are general foods sometimes called superfoods and some are adaptogens, which are ancient herbs used in traditional Chinese medicine and Indian Ayurveda. These herbs are called adaptogens because they help us adapt to environmental stressors by affecting multiple parts of the body at the same time and are non-toxic natural ingredients. My favourites are Maca, a Peruvian root known to increase energy and stamina mentally and physically, Ashwagandha which supports mental health in times of stress, helping to reduce cortisol levels in the body (stress hormone), ginseng which is a brilliant pick me up in the winter and Rhodiola useful in the menopause. I also like to add cacao nibs particularly for their high magnesium content, which amongst many other things supports energy, calcium regulation and helps calm nerves, anxiety and muscle aches or cramps.
I hope this is helpful information and that you are able to establish life changing habits and enjoy adding new ingredients into your life to make everything better. If so please add a comment below to let me know.
lots of love and health,