We all have morning rituals, some are less productive than others, and some days we are willing to make more of an effort than other days. However, it is not necessary to overdo it. If you haven’t worked out in the morning before, then you don’t need to start now. Here are some of my personal rituals and why you should start doing them too!

1. Wake up 15 minutes earlier than you are currently

A study done by Harvard in 2008 found that those who were morning people had a higher career success and better paid wages in comparison to those who were not. Although genetics plays a role in whether people are morning people or night owls, almost anybody can train their sleep cycle to shift at least an hour. Also, early morning sunlight is proven to lower a person’s body mass index.

2. Eat oatmeal for breakfast

Oatmeal provides many benefits including stabilizing blood sugars, providing energy to the brain and of course, can reduce LDL (bad cholesterol). It is important to stay away from packaged oatmeal that are very high in sugars and stick to bland dry oatmeal or steel cut oats. You can add double the heart of health by sprucing up your oatmeal with your choice of fruits, almond milk, almond butter, cinnamon, and/or honey.

3. Take the time to make your lunch

It takes 10-12 minutes to put together a healthy lunch and snacks for the day. By taking this time to make your lunch it also helps you stick to your diet and stay on track. Having prepared meals or food sources on hand make this process much easier and faster. Sorry but microwave-able lunches don’t qualify as an “easy, healthy lunch”.

4. Add honey to your tea (or coffee)

A study published in the journal, ‘Human Psychopharmacology: Clinical and Experimental’ found that people were more productive when they added a source of sugar to a source of caffeine than those who simply had a caffeine.

5. Drink white tea

instead of green tea, or black tea, or coffee. White tea comes from the same plant as does green tea and black tea but requires no fermentation process so it contains the most antioxidants of them all! White tea can boost the breakdown of fat due to its high levels of EGCG properties.

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