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Fix Your Morning Routine for a 24-Hour Energy Boost


Yes…. most New Year’s “resolutions” end in failure, at least from what I’ve seen so far.

They are either too general (“I want to be fitter!”) or they require too much hard work that takes sheer willpower and effort versus pleasure (i.e. six-pack ab in one-month while working 70-hour weeks and eating below 1,000 calories a day… ) *gasp*

Since many of you are trying to start your year off right, I’m going to share with you a “resolution” that works. A “resolution” that’s effortless.

This isn’t just something you stick to for a few weeks in January and forget.

This is easy to implement (i.e. no 1,000 push-ups), and can make a high impact on your health goals.

We’ll start today with one part of your health that is consistently overlooked…

…but which takes, maybe, 15 minutes per day to maintain: Your morning routine and breakfast.

Getting the start of your day right with a solid routine is a perfect example of a “high-impact, low-effort” item: Get your routine in, spend a bit of time maintaining it, and benefit from that single change for years to come. 

Benefits of this routine include:

  • Increased Energy Levels
  • Potential Weight Loss
  • Mindfulness
  • Peace of Mind
  • Clarity
  • Clear Skin…
  • and Six-pack in the making 😉

And I think this is a great “resolution” to have for this New Year.

Morning Routine #1: Getting a good dump in….



First things first, before we get into breakfast, lets talk about getting a good dump in. Yes, you’re right… taking a sh*t, I’m talking about.

This maybe your only elimination of the day, especially if you’re going to be busy running around for work and errands. So if you don’t want to be “gas-ing” all over the day, you’d want to make sure you reserve energy to eliminate.

Instead of making a heavy breakfast first thing in the morning, it is good to make yourself some lemon water. Cut a piece of lemon and pour some fairly hot water into a cup. Use a spoon to “poke” the lemon so the lemon juice comes out (Don’t think dirty now! 😉 ).

This drink should warm your digestive system up, help you… go.

And make sure you’re relaxed (which is why morning routine #2 is important) so your bowel moves.

lemon water

Morning Routine #2: Meditate


Then of course, as we “new agers” like to call it… meditate for 10 minutes or so if you can. Among many other benefits, meditation can improve clarity, peace of mind, and creativity.

Meditation can also help you experience your emotions and the present as is.

When you spend time experiencing your emotions rather than numbing yourself from them, you’re going to be  more in touch with yourself. Among other factors, this will most definitely improve your relationship with food.

Find a quiet and comfortable spot, sit up, and meditate. I’m not going to get into the details here since I’m not a meditation teacher or guru.

However, for more step-by-step instructions and tips on how to meditate, check out Headspace , a fun and cool app that makes meditation easy.

You don’t have to follow this routine strictly.

For instance, you can meditate first and then take a mindful dump. Or you can drink your morning smoothie first before you meditate, and then take a dump. 🙂

See what feels right for you, but I do think drinking warm lemon water and meditating in the morning are easy habits to include in your daily life and can make a high impact on your goals.

Now… let’s move onto healthy plant based breakfast ideas.

Morning Routine #3: Eat a Nourishing Healthy Plant Based Breakfast


Why Does Having a Healthy Plant Based Breakfast Matter?

Put simply: breakfast really gets your day going.

This can be a fantastic way to improve your relationship with food by not relying on stimulants and irritants, at least for the start of the day.

If you like what happens, you can extend it to lunch and then eventually extend the experiment of eating healthy foods right on into dinnertime.

By starting off with a healthy, whole food, plant based breakfast, you can increase the percentage of healthy food you eat, and gradually change your eating habits. You can even transform your relationship with food throughout the day and in the long run.

Here are some easy, simple options you can try.

5 Plant Based Breakfast Ideas:

#1: Fruit


Don’t overlook the lowly piece of fruit

Over breakfast, you can just eat fresh, seasonable fruit you love, and let it hold you over to lunch.

Fruit sugars, from the whole fruit, come with nutrients, antioxidants, fibre, and water.

When we consume fruit, we are consuming our sugars with a great amount of fibre, which may help regulate blood sugar levels, as opposed to consuming refined sugars, which gets into our system like a jolt.

If you’re eating enough fruit, chances are you’ll have less cravings for refined sugar and other processed foods.

And having fruit at the start of the day is great because you can start increasing the percentage of fibre you ingest by doing so. Furthermore, fruit is light enough so your body can reserve the energy required for digesting for other tasks, especially at the start of the day.

Here are some fun tropical fruits to boost your energy levels:

#2: Smoothies


Other than eating whole fruit, smoothies is a great way to start your day, as I’ve said many times, especially if you don’t have the time and don’t like to chew.

Smoothies could allow you to effortlessly include more greens in your diet, flood your system with nutrients,  and naturally crave less fatty foods, while keeping you satiated.

Benefits of making a smoothie yourself are countless.

  • Making smoothies is fast and doesn’t require you to “cook”
  • Cleaning a blender is relatively easy
  • Smoothies are more easily digestible than vegetables in their whole form.

Here are a new recipe I’ve been making recently:

Kale Matcha Mint Antioxidant Power Smoothie

(Makes 1 serving)


Author: Nicole Lana Lee

Adapted from Moises Mehl‘s Matcha Mint Smoothie at Nood


  • 1 Young Thai Coconut
  • 1 teaspoon of Matcha powder
  • 1 cup of Kale
  • 1/4 of an Avocado
  • 3 drops of Peppermint extract
  • Coconut sugar or Stevia to taste


  1. Scoop out the coconut meat from coconut.
  2. Using a good blender, blend coconut meat, coconut water, Matcha, kale, avocado, mint extract until smooth.
  3. Once it is smooth, use the coconut sugar or Stevia. Enjoy!

For more smoothie tips and recipes, check out:

#3: Sprouted Granola

After you’ve had your fruit or smoothie, you may get hungry 2 hours after.

It is a good idea to have some sprouted granola mid morning.

Sprouted granola can enhance digestion, increase energy level, and keep you satiated just till lunch so you don’t overeat.

Remember to check out our tips on how to select the best granola here.

#4: Raw Cookies

I make this delicious, healthy vegan cookie all the time. This whole-grain cookie healthier than store brought cookies. They are also oil- and gluten-free.

I know this takes some time to make (say 20 minutes to prep, and 10 mins in oven / 2 hours or so in dehydrator), but it’s worth it. You can make a batch over the weekend and bring it to work.

Coupled with raw chocolate, this treat is divine. Sweeten this cookie with caramel-like maple syrup or coconut sugar and top that with vanilla powder, you’ve got a 3 dimensional tasting treat.

The best part is… when you bite into this vegan cookie, the raw chocolate melts into your mouth. I love eating this straight out of my dehydrator.

Raw Pistachio Chocolate Chip Cookies

(Makes 1 serving)


Author: Nicole Lana Lee

Adapted from Matthew Kenney’s Raw Chocolate Chip Cookie


  • ½ cup of soaked pistachio
  • 1 ½ cup of gluten-free oat flour
  • ½ cup of gluten-free oat bran
  • ½ cup of maple syrup
  • ½ cup of raw chocolate chip (I like to use Ombar)
  • 1 teaspoon of vanilla powder/extract
  • coconut sugar or stevia to taste
  • himalayan salt to taste


  1. Use food processor to process pistachio, oat flour, oat bran and maple syrup.
  2. Add vanilla powder and Himalayan salt and process again. Taste.
  3. Add coconut sugar or stevia if necessary and process again.
  4. Take dough out of food processor and add raw chocolate chip. Mix thoroughly.
  5. Roll dough in small balls and place in oven (on low-heat) for 10 minutes, or in dehydrator for 3 hours. Sometimes I just eat the whole thing!

#5: Oatmeal 

Oatmeal is great to make especially if you’re on the run.

Hearty Oatmeal Breakfast

(Makes 1 serving)


Author: Nicole Lana Lee


  • 1 cup of oatmeal, soaked and cooked
  • 1/2 cup almond milk or nut milk of your choice (even GMO-free soy milk is fine)
  • 2 tablespoons of your favourite dried fruit (no sugar or oil added, just plain dried fruit. Made in Nature has some great choices.)
  • himalayan salt to taste
  • cacao powder to taste
  • cinnamon powder to taste
  • maple syrup or coconut sugar to taste


  1. Combine oatmeal and almond milk in a medium saucepan and heat over medium heat until almond milk is absorbed into oatmeal
  2. Sprinkle with cacao powder, salt, and cinnamon powder
  3. Add a dash of maple syrup or coconut sugar
  4. Its best to not cook with the salt and sugar and add it on top of the oatmeal, after the food is done cooking so the condiment is right on the top of the dish and then your tongue can taste it easier.

If you follow the three steps, it may take you 15 minutes a day to set up your morning routine…

But that’s a lot less time than what other “resolutions” might require: just think about how long it would take to be able to bench 495 lbs.

For that minimal amount of time invested, you get increased energy, improved performance, clarity, peace of mind…

That’s a New Year’s resolution anyone could keep.

Of course, you can also throw in a workout in the morning, or even a surf in the ocean, but that’s for a later post.