3 Rituals Life & Wellness Coaches Can't Live Without

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How you start your morning sets the tone for the rest of the day. By carrying out daily self-care rituals when we wake up, we are renewed, refreshed and receptive to the world around us. Here are three morning rituals life & wellness coaches can’t do without.

Meditation.

Upon waking each morning—before checking your phone and email—come to a state of stillness within yourself. Take in a few deep cleansing breaths, find a comfortable position to close our eyes and reflect on something you are grateful for. Use the first hour of your day to meditate, draw, dance, or whatever organically comes to mind. Cannabis is a beautiful friend that we can use to help us go even deeper within ourselves during our morning meditation and intention-setting. She opens us up to seeing parts of ourselves that we might not normally tap into when our brains are fogged with stress and everything we have to do in the day ahead.

Journaling.

Intention-setting is the fuel that feeds the fire of your life’s purpose. By writing down our intentions we are able to visualize what we truly want for ourselves and are able to create an inner-GPS toward realizing them. We can refer to our list of intentions to make sure we are still aiming to achieve these goals. Just like life itself, our intentions evolve over time and it’s always a great idea to allow new intentions to develop for the day, week, month or even a year.

Nourishment.

How we choose to nourish our bodies first thing in the morning also plays a huge role on our mood throughout the day.Start your day with real food, nothing processed or laden with sugar, which throws your blood sugar out of whack and causes an afternoon energy crash. Kyra from kyrious.co suggests a meal that’s light on the digestive system and free of grains, dairy, and sugar but full of adaptogens, so you feel energized after eating rather than full and tired. The recipe below checks off all the boxes to start your day healthy and bright!

>> What is an ADAPTOGEN? A natural herb that helps your body adapt to stress and brings us back to equilibrium.  Examples of Adaptogens are Cannabis, Ginseng, Licorice Root, Ashwagandha and Maca. Many are used in Ayurvedic and Chinese medicine.

>> REISHI MUSHROOMS are one of the most potent adaptogens available, known in Chinese medicine as the ‘Mushroom of Immortality’ or ‘Herb of Spiritual Potency.’ They are used to fortify the immune system, promote calmness, wisdom and longevity and nourish ‘shen’ or spiritual energy within your body. This mushroom also known to protect against cancer, protect the liver and improve the body’s circulation.

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MORNING GLORY MUFFINS

Recipe by Kyra Mueller-Yamamoto of Kyrious.co

These Muffins sneak in Fruits, Veggies, Nuts and even Adaptogens to set you on your best morning yet!

INGREDIENTS FOR MUFFINS:

3 cups Almond Flour

¼ cup Protein Powder of choice 2 Ripe Bananas

3 T Almond Butter

½ cup Pumpkin Puree (canned or homemade)

½ cup Shredded Carrots

½ cup Shredded Zucchini

3 Fresh Eggs

1 tsp Vanilla

1 tsp Baking Soda

1 tsp Apple Cider Vinegar

¼ cup Real Maple Syrup

¼ cup Melted LEVO Infused Coconut Oil

1 T Cinnamon

1 tsp Nutmeg

Optional:

¼ cup Golden Raisins

½ cup Crushed Walnuts

1 tsp Reishi Powder

INGREDIENTS FOR CRUMBLE TOPPING:

¼ cup Melted Coconut Oil

¼ cup Coconut Sugar

½ cup Almond Meal

½ tsp Cinnamon

½ tsp Nutmeg

METHOD

Preheat oven to 350F. In a medium bowl mix together all dry ingredients, set aside. In a large bowl, first mash bananas then add pumpkin, almond butter, shredded zucchini, and carrots. Whisk in eggs, coconut oil, apple cider vinegar, vanilla, and maple syrup. Gently fold dry ingredients into wet ingredients until thick dough forms. Fold in both the golden raisins and walnut pieces. Using a small spoon, divide the batter between paper-lined muffin tin cups. In another small bowl, begin making the crumble topping by melting coconut oil. Add in coconut sugar, almond meal, and spices. Crumble topping onto each muffin. Bake for 20-25 minutes until a darker golden brown starts to form on each muffin top. Remove from the oven and let cool for 5 minutes.

Store muffins in an airtight container up to a week in the fridge or enjoy fresh off the counter for up to 2 days. Or vacuum seal them 4 at a time and freeze them for easy defrosting (Makes about 12 Muffins)

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