Kickstart Your Summer Mornings with These Habits
Summer mornings, even on vacation, are the perfect time to focus on energizing habits that fuel your body and set a positive tone for the rest of the day.
Morning Sunlight
Morning sunlight isn’t just about Vitamin D - it is also beneficial for regulating sleep patterns. Your body’s internal clock, also known as its circadian rhythm, relies on the sun in order to stay in sync. Getting sunlight within the first hour of waking:
- Signals to your brain to release cortisol to promote awakeness and alertness
- Helps regulate sleep patterns, promoting better rest in the evening
- Improves mood by stimulating serotonin (“feel good” hormone) production
Hydration
Vacation often means more time in the sun, more movement, and sometimes more alcohol or caffeine. A gentle anchor: Start your day with a glass of water, and aim to drink regularly throughout the day. Bringing a cute or reliable water bottle helps.
Drinking water first thing in the morning helps to:
- Hydrate after a night’s sleep
- Stimulate digestion and prepare your gut for breakfast
- Support focus, alertness, and memory
Morning Hydration Ideas:
- Plain water
- Water with squeeze of fresh lemon
- Water with sprinkle of salt
- Herbal tea (peppermint, ginger, chamomile, fennel, etc.)
- Fruit or veggie infused water
- Coconut water
Breakfast Within 1-2 Hours of Waking
Consuming a blood sugar balancing breakfast:
- Restores energy and balances blood sugar levels
- Supports better appetite regulation and reduces cravings
- Gets metabolism up and running for the day
Choose a balanced breakfast with protein, carbs and nutrient dense fats.
Make Space for Satisfaction
Instead of trying to "eat healthy", shift the mindset to eating in a way that satisfies and energizes you. Think about what would feel good—not just in the moment, but an hour later. That might mean a pastry and some protein, or a fresh salad after a heavier meal the day before.
Engage in Gentle Movement that Fits the Trip
Whether it’s a slow beach walk, morning stretch, hotel pool swim, or chasing kids around, look for movement that feels joyful, not obligatory, a reconnection to how your body feels.
Honor Hunger and Fullness
It is normal for eating patterns to shift on vacation. Rather than ignoring hunger at breakfast or trying to “make up for” indulgent meals the day before, tune into hunger and fullness without judgment.
Prioritize Sleep and Stillness For Quality Mornings and Days
Even short moments of rest can nourish you. Whether it’s sleeping in, skipping an extra outing, or doing 5 minutes of breathing before bed—rest is a wellness tool, too. Your body processes food, stress, and joy better when rested.
”Give everyday the chance to become the most beautiful day of your life.
Mark Twain
Cinnamon Apple Quinoa Breakfast Bowl + Maple Pecan Drizzle
Servings: 4
Total Time: 25 minutes
Ingredients:
Bowl Ingredients:
- 2 cups milk of choice
- 2 tsp maple syrup (opt.)
- 1 tsp vanilla
- 1 cup quinoa
- 2 tsp cinnamon
- 1 apple, diced
- Toppings: slivered almonds, cinnamon, almond butter (or other nut butter of choice), chia seeds, etc.
Drizzle Ingredients:
- 2 Tbsp maple syrup
- 1/4 cup pecans (or any nut of choice)
Directions:
Bowl:
- Place milk, maple syrup (opt.), vanilla extract, and cinnamon in a small saucepan. Whisk all ingredients together until combined. Add quinoa and apples and stir.
- Bring mixture to a boil, then cover, turn heat down to low and let simmer for 15-20 minutes.
- Once cooked, remove from heat and allow to sit for another 5 minutes.
- Top with toppings of choice and drizzle. Pair with a protein source of choice (eggs, cottage cheese, protein shake, etc.) for a balanced breakfast.
Drizzle:
- Bring maple syrup to a boil in a skillet.
- Add pecans and toast over medium heat for about 5 minutes.
Cottage Cheese Toast
Servings: 1
Total Time: 5 minutes
Ingredients:
- 1 cup cottage cheese
- 2 slices whole wheat bread
- 8-10 slices cucumber
- Everything But the Bagel Seasoning (or any other seasoning of choice)
Directions:
- Pop your bread in the toaster and toast to desired amount.
- Meanwhile, slice your cucumber.
- Once the toast is done, top with cottage cheese and slices of cucumber. Sprinkle with Everything But the Bagel Seasoning.
