Day 2: Starting Your Day With Vitality
In the previous day, we learned about how to start interrupting the cycle of fatigue by honoring your own needs and moving through any beliefs that may be preventing you from doing this.
In today’s course, we will look at how to begin your day in a powerful way by fueling both your body and your spirit.
Begin Your Day Aligned & Nourished
The way you approach your day has a big impact on how your day feels and how it flows. Beginning your day with something intentional or a spiritual practice of some kind will start your day so that you have a powerful foundation to meet any challenges before you. Spiritual energy actually does translate into physical energy. This concept can be found in Chinese Medicine where the spirit infuses all aspects of the body. If your spirit is in harmony, then it will harmonize and nurture your body as well.
As moms, however, we often feel we have NO personal time, so we have to be creative in learning to create intentional space in the morning. Carving out time for yourself may have been something you knew how to do before having kids, but it requires a lot more imagination and flexibility now that you’re a mom.
Step 1: Connecting to Source
Experiment with spending 5-20 minutes every morning doing something that makes you feel connected to your self, to the energy of the day and to your sense of spiritual strength. It could be reading, journaling, listening to music, lighting a candle, yoga, breathing meditation, reading, prayer, or walking in nature.
You can squeeze in moments of intentional time for yourself in the morning as you’re waking up, while breastfeeding, showering, making breakfast, getting kids ready for school, or even while brushing your teeth! You can even make your intentional time include your children as well.
Here are some ideas for finding intentional time in the morning:
- As you’re gradually waking up but still in bed. Make a gratitude list in your mind and reflect on 3 things you’re grateful for in the upcoming day, the day before, or your life in general.
- As you’re changing your baby’s morning diaper or while making breakfast. Use this time to become more present with simple meditation practices including conscious breathing or intentional smiling. For example, I do a few Qi Gong breathing exercises while I’m standing in the kitchen waiting for the teapot to boil.
- While you’re getting dressed and washing up, light a candle in the bathroom and take a moment to say a prayer for your day.
- If you take a morning shower every day, create a small meditation or prayer you can do daily at the same time as showering.
If your children are older, you can ask them to give you space so that you can have your short personal time, and explain to them how it helps you. Remember, this also models for them how to create intentional time for themselves as they grow up.
Step 2: Breakfast for Sustained Energy
Eating for energy is something all moms need to know about. Whether you’re a new mom healing from birth and trying to eat well for breastfeeding, or a busy mom with several kids needing the energy to meet all the demands in your life, what you eat and how you eat can make a big difference in your overall stamina throughout the day.
A mega nutrient dense breakfast is the secret to energizing your day so that you feel balanced both mentally and physically. If you don’t fuel properly at the start of the day, your blood sugar goes haywire and sets the stage for irritability, overeating later in the day, cravings and fatigue.
Here is a recipe that gives great long sustained energy: a breakfast that is very high in fiber (4 grams or more) from whole grains, along with lots of antioxidants, some healthy protein and some quality fats from nuts, seeds and Greek yogurt.
Superfood Breakfast Cereal
This is a tasty, quick and simple breakfast that will help balance your blood sugar throughout the day and stabilize your mood. You will also gain the benefits of high fiber, calcium, probiotics, essential fatty acids and antioxidants from superfoods.
Superfoods are fruits and vegetables that contain higher amounts of vitamins, minerals, fiber and antioxidants than other fruits or veggies. Adding just a few superfoods to your diet can help replenish and invigorate your cells and give your body the extra nutrients it needs.
Goji berries are used in Chinese Medicine to help many women’s health issues. After pregnancy, they help with poor memory and promoting better sleep by nourishing the blood. In general, goji berries help uplift the spirit. Acai is a great restorative food since it’s so dense in micronutrients.
Goji Berry & Acai Muesli Parfait Recipe
- 1 tbsp of goji berries
- 1/4 tsp-1 tsp of Acai powder (this has a strong and bitter flavor)
- 1 tbsp ground flax seed
- ¼ to ½ cup whole, organic, plain Greek yogurt (Greek yogurt gives more protein)
- ¼ to ½ cup of high fiber, low sugar muesli with nuts
- ¼ cup fresh or frozen berries (organic is best)
- 1 tsp agave and/or honey to taste (optional)
Your muesli brand should have lots of seeds and nuts like Brazil nuts, hazelnuts, sunflower seeds, almonds, pumpkin seeds and macadamia nuts. It should also be low in sugar (under 10g) and high in fiber (at least 4g) to help keep your blood sugar stable throughout the day. You can substitute any type of non-dairy milk for the yogurt, but the recipe may not sustain you as long because the Greek yogurt provides a good amount of protein. I enjoy using hemp milk which is rich in essential fatty acids, so I also include a soft boiled egg or turkey sausage on the side for the protein.
Day 2 Summary
- Begin your day with spiritual & physical fuel
- Eat a nutrient dense breakfast
- Include a short and simple intentional practice within your normal morning routine
The Next Step…
Tomorrow, I’ll show you some more important nutrition boosts and explain the best mineral supplement to help women overcome fatigue.