Healthy Morning Routine Tips to Kick Off Your Day

Leave Your Phone Alone

Most people, as soon as their eyes open, go to check their phone to see any new messages and alerts. However, doing this doesn’t give your brain enough time to register itself. Seeing messages and being immersed in something that has nothing to do with focusing on waking up will immediately put stress onto yourself. Try waking up and focusing your mind on the little things, such as what the weather is like, and what you fancy for breakfast.

 

Cold Shower

Having a cold shower first thing in the morning has been proven to help the body and mind massively. It not only strengthens your immune system, but it makes you feel a huge sense of achievement. However, standing in a freezing cold shower is not an enjoyable experience, and the feeling of being comfortable and warm to then making yourself uncomfortable on purpose takes so much willpower. To ease yourself into this process, try subjecting yourself to cold water for a short amount of time at the end of your shower then start to build it up from there.

 

Fresh Air

It sounds so simple, yet it is so effective. Fresh morning air contains more oxygen because the sun has only just risen, helping your lungs to fully open and providing you with a break from the circulated air indoors. Taking a few seconds to sit with your window open or sit outside for a few minutes without a phone or any other distractions can help clear your mind, organize your thoughts and feel a sense of calmness.

 

Morning Coffee

A relaxing habit that many people live by is having a coffee while sat breathing in the crisp morning air and taking in the beautiful views. By treating yourself to a warm, decadent, invigorating cup of coffee outside, it feels like a treat with every sip. For Nespresso owners that also want to look after the environment, you can find compatible capsules that are eco-friendly from sites like Gourmesso. They are compostable, containing absolutely no plastic or aluminum. Choosing from their large range of intensities and roast levels, they can cater to your specific coffee requirements.

 

Exercise

Exercise at any time of day is extremely beneficial, but exercising in the morning has been shown to improve your performance for the rest of the day. It is a chance to fully switch your brain on and get your blood pumping! Exercising in the morning can massively improve your sleep at night, by waking up early and getting rid of excess energy that would otherwise be keeping you up at the end of the day. Exercising your brain releases more endorphins, which is good for tackling anxiety and depression.

 

Healthy Breakfast

Breakfast really is the most important meal of the day. After not eating for hours on end while being asleep, your body craves nutrients to start it back up again. When eating breakfast and setting yourself up for the day, you’re less likely to eat more throughout the day. This can then result in less unhealthy weight gain and more energy in the mornings.

Although some of these tips may sound obvious, many people overlook them because it is easy to be sucked into having a fast-paced lifestyle. Do your mind and body a favor, and look after yourself. Ease into the day and start as you mean to go on.

Start the day with these easy breakfasts!

ontbijt waar je lang vol van zit

TOAST WITH AVOCADO AND SALMON

Ingredients;

  • 1 avocado
  • 1/4 lemon
  • 2 slices of brown bread
  • pinch of cayennepepper
  • 75 grams of smoked salmon
  • handful of watercress
  • 1 sprig of dill
  • Optional: 1/4 onion

Method of preperation

  1. Put the bread in the toaster until it is nice and crispy.
  2. Cut the avocado and mix it with the lemon and cayenne pepper.
  3. Spread the avocado on the sandwich and place the salmon and onion on top.
  4. Finish with the watercress and dill

ontbijt waar je lang vol van zit

PURPLE SMOOTHIEBOWL

Ingredients

For the smoothiebowl

  • 100 grams of red fruits (from the freezer)
  • 50 grams of blueberries
  • 1 banana (save some for the topping)
  • 25 grams of oat meal
  • dash of almond milk

Toppings

  • hand of granola
  • slices of banana
  • coconut grater
  • almonds
  • Optional: pieces of dark chocolate

Method of preperation

  1. Put all ingredients (except the toppings) in a blender and mix it until it’s smooth.
  2. If it’s not good yet, you can add some almondmilk.
  3. Finish the smoothiebowl with your favorite toppings.

What do you think about these meals? Are you going to try one for tomorrow morning? You can never go wrong with avocado ;). Let us know what you think in the comments!

Recipe alert! Healthy chicken pesto pasta

Who doesn’t like pasta! We eat here at the Fitgirlcode HQ so many variations; with meat, fish or vegetarian. Hot or cold, it doesn’t matter to us. Today we share one of our favorite recipes: the healthy chicken pesto pasta. Buon appetito! 🙂 

INGREDIENTS:

  • Whole grain penne ( I love penne, but you can use any other type of pasta that you like)
  • Chicken fillet or smoked chicken fillet (it’s just what your prefer)
  • Jar of pesto, or make your own pesto
  • Mozzarella
  • Cherry tomatoes or dried tomatoes (I usually alternate)
  • Pine nuts
  • Basil

METHOD OF PREPARATION

  1. Cook the pasta according to the instructions.
  2. Cut the chicken fillet into small pieces / cubes and fry it in (coconut) oil until done.
  3. Sift the pasta and stir in the pesto to taste (I really like pesto so I usually add 2,5 tablespoons).
  4. Cut the mozzarella and tomatoes into small pieces and add it to the pasta.
  5. Roast the pine nuts briefly on high heat and add a small hand of nuts.
  6. Finish the dish with some basil leaves and enjoy!

 

Are you looking for more food inspiration? We have a #FITGIRLCODE Guide, with more recipes and workoutschedules! Start your Fit journey with one of our Guides! Let us know what you think of this recipe in the comments 🙂

Vegan recipe: Wrapini with tahini

If you read this article, you are probably here for one of the following reasons: You want to eat (more) vegetables and you are looking for a tasty vegan recipe. Or you are looking for what the hell a wrapini is. We feel you ;). Until recently, we didn’t know what a wrapini was. But now we are a real fan since the discovery!

And now the moment you have been waiting for. Here is the recipe for the delicious wrapini!

INGREDIENTS FOR 1 PERSON

  • 2 whole-grain wraps
  • 20 grams of arugula
  • 1 spring onion
  • 1 tomato
  • 100 grams of tofu
  • 25 grams of almonds
  • 10 grams of tahini
  • Pinch of paprika powder
  • Pepper and salt

HOW TO MAKE IT

1. Cut the tofu into pieces and fry it in a pan with some baking spray and herbs.

2. Cover both wraps with the tahini.

3. Cut the spring onion, almonds and tomato to the desired size and divide this together with the tofu, arugula and herbs over 1 of the wraps.
4. Place the other wrap on it (with the tahini on the bottom).
5. Now place the wrap between a grill plate and heat it up. If you do not have a grill plate, you can also bake the wrap in a pan.

Nutritional values: kcal 556 | carbohydrates 50 | egg whites 25 | fats 28

 

Will you let us know what your thoughts are on the recipe? We are very curious about your creations! And now you can tell everyone what a wrapini is. 😉

Recipe alert! Salad with zucchini, pear and blue cheese

Now the weather is getting a bit warmer again, our food choices are changing as well. That’s why we thought it was time for another salad! This one is super easy to make and super tasty! Let’s read on… 

If you want to eat this salad for dinner, you can add some quinoa, for the carbs. Or warm a nice baguette with it. The choice is endless!

INGREDIENTS

The nice thing about the salad is that you only need a few ingredients. And that while the flavors are perfect! 😉

What you need for two persons:

  • 200 grams of arugula mix
  • 2 pears
  • 1 zucchini
  • 1 avocado
  • handful of walnuts
  • 100 grams of blue cheese
  • olive oil
  • (fig)balsamic

gezonde salade

HOW YOU MAKE THE SALAD

  1. Peel and slice the pear. Seed the avocado and cut into cubes.
  2. Wash the zucchini well and cut into thin slices. You can use a cheese slicer for extra thin slices.
  3. Heat a large pan with a small dash of olive oil and fry the zucchini and pear for about 8-10 minutes. Then remove the pan from the heat and let it cool off. Do you have a grill pan? Then it is also very nice to grill the zucchini.
  4. Meanwhile chop the walnuts and crumble the blue cheese.
  5. Mix the arugula mix, avocado, zucchini and pear.
  6. Top with walnuts, blue cheese and a little olive oil and (fig) balsamic vinegar.

Let’s eat! 

I’d love to hear what you thought of the salad and whether you might have a good variation on it! Will you let me know below if you made it? I would like to know! 🙂

4 different salads with avocado

We love to eat avocado at noon. Because of the fats, you are full for a long time and that’s perfect, because you have more energy for the afternoon. But avocado toast can get a little boring. That’s why we searched for the best salads with avocado, that are filling enough. Want to know more? Read more! 

Zo maak je avocado salade met couscous

Source: @storiesbysuus

COUSCOUS AVOCADO SALAD

Ingredients

  • 60 grams of couscous
  • 1 tomato
  • 80 grams of tofu
  • 1/2 paprika
  • 1/2 avocado
  • 1 tbsp sunflower seeds
  • Olive oil
  • Salt and pepper
  • 100 ml of soy sauce

Method of preparation

  1. Cut the tofu in cubes and let them marinate in the soy sauce. The longer you let it marinate, the more taste it absorbs.
  2. Put the couscous in a bowl and pour over 50 ml of boiling water. Cover the dish and let it stand for 3 minutes.
  3. Fry the tofu in a frying pan.
  4. In the meantime, cut the avocado, paprika and tomato to the desired size.
  5. Stir all sliced ingredients into the couscous and divide the sunflower seeds over it.
  6. Season the salad with olive oil, salt and pepper.

Hoe maak ik een quinoa avocado salade ?

Source: @storiesbysuus

QUINOA AVOCADO SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 70 grams of sugarsnaps
  • 50 grams of cucumber
  • 50 grams of mixed salad
  • 20 grams of dairy spread
  • 1 spring onion
  • 1 teaspoon of dill
  • salt and pepper

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugarsnaps for 3-5 minutes in a pan with boiling water and cut the cucumber, spring onion and avocado to the desired size.
  3. Mix the quinoa, sugarsnaps, sliced vegetables, mixed salad and dairy spread.
  4. Finish the salad with the dill and some pepper and salt.

Wat is het recept van een avocado rijst salade?

Source: @lisa.s

TASTY RICE SALAD WITH AVOCADO

Ingredients

  • 65 grams of brown rice
  • 1 spring onion
  • 1/2 paprika
  • 20 grams of arugula
  • 50 grams of lentils
  • 1/2 avocado
  • 30 grams of Hummus

Method of preparation

  1. Prepare the rice and lentils as indicated on the package.
  2. Cut the spring onion, paprika and avocado to the desired size.
  3. Mix the rice, lentils, spring onion, paprika, arugula and avocado.
  4. Finish the salad by stirring the hummus through the salad.

Ben je op zoek naar een salade met avocado en zalm?

SALMON AVOCADO QUINOA SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 1 salmon fillet
  • 50 grams of sugarsnaps
  • 25 grams of cucumber
  • 60 grams of mixed salad
  • 1 teaspoon of dill
  • 20 grams of dairy spread light
  • 20 grams of spring onion
  • salt and pepper

Method of preparation

  1. Preheat the oven to 200 degrees Celsius.
  2. Prepare the quinoa as indicated on the package.
  3. Meanwhile, put the salmon in a baking dish and sprinkle with some pepper and salt. Then put the dish in the oven for 20 minutes.
  4. In the meantime, cook the sugar snaps in 3-5 minutes in a pan of boiling water and cut the cucumber, iceberg lettuce, avocado and spring onion to the desired size.
  5. Mix the quinoa, sugarsnaps and sliced vegetables.
  6. Finally, stir in the dairy spread and dill and place the salmon fillet on top.

 

Hopefully we have given you some inspiration to make a new recipe with avocado! Which one are you going to try? Let us know what you think about this blog in the comments!