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Morning Rituals

Ripe Nutrition Blog



Morning Rituals

Ripe Nutrition

I believe that how you begin your morning has the power to affect the rest of your day. These are my morning rituals.

As soon as I wake up, I stay in bed for several minutes and practice mindful awareness meditation. Mindful awareness can be practiced before you even get out of bed and only takes about 5 minutes a day to have a meaningful impact. Try it yourself! When you wake up in the morning, slowly bring your awareness to the present moment. Ignore thoughts about the previous day and let go of any worries you had the night before. Do not start to plan the day ahead or stress about upcoming tasks or deadlines. Become aware of the present, your body, and your surroundings with no attachment or judgement to any thoughts that come into your head. When you get up from your bed you should be in a clear head space, with a sense of focus and calm.

After I’m fully awake I try to set a positive intention for myself for that day. Setting small short-term goals has been hugely important in turning around my confidence and getting in control of anxiety. My goal for the day might be to attend a yoga class, or meet a friend for a gym workout. Once I’ve accomplished my goal, I get a sense of satisfaction and a tiny boost in confidence that I carry with me for the rest of the day.

While I do my next few rituals, I avoid picking up my phone. I try to take time for myself before getting overwhelmed by the flood of social media updates, e-mails, and reminders.

Before eating, I try to drink as much liquid as possible to gently wake up my digestive system, get my metabolism going, and flush out my system. First I have a glass of warm water with the juice of half of an organic lemon. Then I mix 1 oz of apple cider vinegar with 2 oz of warm water to detoxify my liver and start my metabolism. After that, I make myself a cup of green tea. Green tea is magical! It is known for its anti-viral and anti-bacterial properties, reduces bad cholesterol, and contributes to healthy skin. It also speeds up your metabolism and can contribute to weight loss. I make sure to have a cup before my yoga class because it has just enough caffeine to get me going, but has low acidity and is gentle on an empty stomach.

I try to practice yoga within an hour of waking. But if I’m taking a late-morning class I will eat a homemade protein bar, or one of my Morning Muffins, so that I have some fuel for exercise. Moving your body is such an important part of digestive health. Any form of exercise in the morning is good, but yoga in particular has a detoxifying effect on the body and uses specific poses for flushing out your internal organs.

After yoga I eat breakfast, which I almost always have prepped earlier in the week. That way, I don’t have to scramble to find something healthy or motivate myself to do any cooking in the morning. Some of my breakfast favourites are green smoothies, my homemade Morning Muffins, Ezekiel bread with avocado, a poached egg with spicy peppers, an apple with almond butter, and Overnight Oats. I’ve included the recipe for my Overnight Oats below so that you can include it in your morning ritual too!




{Overnight Oats}

  • 1 cup dry organic steel cut oats
  • 1 large tub of Greek yogurt
  • 1 tbsp flax seed, ground


  •  ½ cup chia seeds
  • 2 tbsp maca powder
  • 1 tsp pure vanilla extract
  • 2 tbsp raw honey or organic maple syrup
  • 1 pint of fresh berries
  1. Mix all ingredients together in a large bowl, except for the fresh berries.
  2. Divide into 7 equal portions {250ml mason jars work great for this}.
  3. Top each serving with fresh fruit and cover.
  4. The oats will be ready to eat within several hours, but can be stored in the fridge for up to 1 week. Have one every morning!