In the first health and wellness topic, J. and Rachael share their morning routines as well as some tips for keeping your body healthy with a delicious and easy breakfast recipe.

Morning Routines:

J.

5:00 - wake up (no alarm), biological needs

5:15 - meditation (traditional, open-eyed, no sounds)

5:35 - morning affirmations and gratitude (verbal)

5:40 - WORDS (first drafting)

6:40 - check email, messages, sales, ads, etc.

7:00 - take son to school

7:15 - workout at Planet Fitness (30 minutes on bike, 8-minute Tabata MWF, 10-minute in massage chair)

8:30 - breakfast (homemade banana nut bar with celery and almond butter)

8:50 - make coffee (organic swiss-water decaf with ghee and MCT oil) in French Press

9:00 - work (revisions, client work, podcasting, etc.)

10:30 - break

10:45 - work (same as above)

12:15 - lunch (plant protein smoothie, salad, hummus)

Rachael

5 am up.

At desk by

5:05 - 5:15 - write on current important project NO EMAIL

5:15 - 5:25 - meditate

5:25 - 5:45 - yoga

5:50 - 7:15 - recovery group meeting

7:30 - 11:30 - WALK 15 min to work on deep work at cafe, first dip into on-fire email on breaks between sessions, WALK 15 min back to car

11:30 - 2:00 - long break, read, nap

2:00 - 6:00 - everything else.

J.'s Banana Nut Bar

Ingredients

8 oz. pecans (crushed)

8 oz. walnuts (crushed)

1/2 cup almond flour

3 tablespoons chia seeds soaked in cup of water

2 small bananas

5 tablespoons of coconut oil

1 1/2 cups of water

1/4 cup roasted, ground chicory root (optional)

1/2 teaspoon cloves

1 teaspoon nutmeg

1/2 teaspoon cardamom

1 teaspoon ginger

1 tablespoon cinnamon

Use two tablespoons of coconut oil to grease 11 x 18 glass baking dish. Mix pecans, walnuts, almond flour, and spices in a bowl. Add 1 1/2 cups of water, three tablespoons of coconut oil, and 2 bananas to blender. Puree. Thoroughly mix banana puree, chia seeds (soak for at least 5 minutes or until they're "gooey"), and nut mix. Pour into baking dish and even out. Bake for 20 minutes at 370. Makes 8 servings. Refrigerate. *Put a pat of ghee on top, sprinkle with sea salt, cayenne, cinnamon, and heat up in the microwave.

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The Writer's Well - Conversations about writing from craft to wellness.By J. ThornDec 12, 2018