One Morning Routine Doesn't Fit All
Some people wake up energized the second they open their eyes. They jump out of bed, ready to embrace the morning with a performance breakfast, movement, and a mindset prepared for anything. Others may need a bit more time, a few minutes or even a few hours, to adjust from their peaceful slumber and complete their morning routine.
The dichotomy between the start and end of the day for these two groups of people, the early birds and the night owls, is a conversation that seems to come up time and time again. Most of the time, the conversation is brought up under the assumption that all high performers are early birds. The truth is it doesn't matter if you're an early bird or a night owl; high performers fall into both categories (and every category in between).
At TIGNUM, we're asked by both the early birds and night owls, "How can I optimize my performance first thing in the morning?" While there is no secret formula that gives you immediate clarity, focus, and energy, the nutrition choices you make when you wake up are a major part of starting your day off right. Research from the Salk Institute has found that consistent eating patterns in the morning support your daily circadian rhythm, which in turn influence energy levels, cognitive function, and overall performance throughout the day. This applies whether you eat throughout the day or if you're an intermittent feeder.
One way to develop your consistent morning nutrition is by preparing simple, high-performance breakfasts you can make in advance that are easy to grab as you head out the door. You can find some of our favorite recipes that you can add to your morning routine below.
As always, we'd love to hear your thoughts.
.01 Savory Grain-Free Waffle Sandwich
.01 Heat the waffle maker & add a small amount of coconut oil
.02 Set aside 1 tsp6 g of cheese
.03 Whisk egg, remainder of the cheese, and salt together
.04 Sprinkle 1 tsp6 g of cheese you set aside earlier on the base of the waffle maker, immediately pour in the egg mixture afterward, and cook for 3-4 minutes
.05 Let them sit for 1-2 minutes after cooking, load up with your favorite toppings, and enjoy!
Savory toppings include foods like deli meat, avocado, tomato, and zesty mustard.
These mini waffles freeze well and toast easily, making them a simple option for breakfast on the go. If you want a more bread-like texture, add a tbsp of almond flour to the mixture. The waffles are great for breakfast sandwiches or on their own.
.02 Morning in a Jar
.01 Spoon about half of the yogurt into the bottom of a mason jar
.02 Layer the fruit and granola on top of the yogurt
.03 Repeat layering until the jar is almost full (to give room for optional toppings)
.04 Add your optional toppings
.03 Digestive-Soothing Smoothie
.01 Combine ingredients and blend until smooth
Tip for preparing in advance: put the ingredients in a plastic bag or blender cup the night before for quick access in the morning. You can also pre-package the ingredients in plastic bags and store in the freezer, so you can grab, blend, and go in the morning.
.04 Egg & Veggie Frittata Cups
.01 Preheat oven to 350 degrees F177 degrees C
.02 Grease a standard, nonstick muffin tin with olive oil & set aside (this recipe makes 12)
.03 Heat a large skillet over medium heat. Once hot, add olive oil, veggies, and onions
.04 Sauté 5-7 minutes or until veggies are tender
.05 Add spinach and mushrooms, sauté for an additional 2 minutes
.06 Season with salt & pepper then remove from heat
.07 Whisk eggs in a large bowl and add veggies to the mixture
.08 Pour the egg and veggie mixture evenly into the prepared muffin tin
.09 Bake for 15-20 minutes or until the tops are firm to the touch and the eggs are fully cooked
.10 Cool slightly before serving
Store extras in an airtight container in the fridge for up to 4 days. You can also freeze them in an airtight container to last longer. To reheat from frozen – let them thaw and reheat in a skillet.
.05 Get Up and Go Porridge Soup (via slow cooker or pressure cooker)
.01 Add all the ingredients in a slow cooker or pressure cooker and mix together well
.02 For slow cooker: cook on high for 2 hours or until all the liquid is absorbed
.02 For pressure cooker: follow the same cooking time you would normally follow for your grain of choice
.06 Savory Morning Chicken Soup - Prep Ahead in Your Slow Cooker
.01 Put the chicken, celery, carrots, and onion in the slow cooker
.02 Pour the water or broth into the slow cooker
.03 cook on low for 10 hours or until the meat falls off the bones.
.04 remove cooked chicken from the pot and separate the meat from the bones with a fork (save the bones to make bone broth another day!)
.05 add the meat from the chicken back into the slow cooker and stir
.06 add salt & pepper to taste
.07 add toppings just before serving
Make ahead of time, reheat, and put your soup in a thermos for a quick morning meal on-the-go. You can also time the slow cooker so that the soup is ready when you wake up in the morning.
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