Healthy mornings make the day!

Images by Jaclyn Doyle.

Images by Jaclyn Doyle.

Morning rituals or morning routines have a massive impact on our health and well-being including our nutritional choices we make during the day.

Having a good morning routine sets you up for the day. Research has shown that setting time out for yourself each morning can lead to higher productivity throughout the day, it can lower daily stress, you will have more energy throughout the day and having a morning routine can lead to long-term success and general well-being.

I noticed the effects of my morning routine and how nicely it sets me up for day when it was disrupted during the recent Luas strikes. I wake up at the same time every morning. This allows me enough time to shower and get ready without rushing and I also make sure I have enough time to make and eat a nutritious breakfast.

When the Luas strikes were taking place I was rushed, I had no time for breakfast, no time to make my lunch and felt completely flustered when I got to work because of how disrupted my morning routine was. This frustration led to what seemed like a negative spiral of events throughout the day, including poor food choices.

After this event, it became even more evident the importance of breakfast and how good I feel when I eat a healthy breakfast. When I make time to eat a nutritious and filling breakfast it helps lead to better food choices throughout the day.

A nutritious breakfast provides us with energy throughout the day, it supplies us with vital nutrients and it can kick start your metabolism to burn more calories throughout the day.

It is good to include healthy carbs, proteins and healthy fats into each breakfast so it will keep you feeling satisfied until lunch. If you eat a poor breakfast full of sugar and unrefined carbs you will feel hungry by 10 am and you could end up reaching for the chocolate well before lunch time. If you eat a poor breakfast this can also lead to poor food choices throughout the day, low energy and fatigue.

No matter what time you have to wake up at, try and wake up early enough so you have at least 20 minutes to yourself. Meditation, setting positive intentions, writing a to-do list for your day ahead, reading, doing a gentle workout, making breakfast are all great things to incorporate into your daily routine.

The more relaxing and peaceful your morning ritual is, the better you will feel throughout the day. You will be able to deal with those little sources of stress much better, you will make better food choices and you may be more productive and feel more positive attending to your daily activities and responsibilities.

Jaclyn Doyle is a certified nutritional therapist and helps clients improve their overall health, achieve their desired goals and develop habits that will lead the individual to a healthy and balanced life. Contact Jaclyn at to set up your one to one nutritional consultation and visit for more healthy tips.

Images by Jaclyn Doyle.

Images by Jaclyn Doyle.

Breakfast ideas to start your morning off right!

These two breakfasts are super quick to make and include good carbs that will provide you with energy and healthy fats that will keep you feeling full and satisfied until lunch!
Avocado on Rye Bread
2 slices of Rye Bread
1 avocado
Squeeze of lemon
Salt and pepper to taste
Toast the rye bread, mash the avocado in a small bowl and add to toast. Squeeze lemon over and add salt and pepper.
Option: Add eggs for some added protein!

Images by Jaclyn Doyle.

Images by Jaclyn Doyle.

Overnight oats with almond butter
1/2 cup of oats
1/2 cup almond milk (or coconut milk)
1 Tablespoon Pumpkin Seeds
1-2 Tablespoon of almond butter
Add the oats and almond milk to a small tupperware or glass jar and leave in the fridge overnight.
In the morning, top with almond butter and pumpkin seeds.

By Jaclyn Doyle