5 Healthy Habits to Start Your Day


At Ekoa, we’re naturally into nutrition. But we also believe that a healthy lifestyle is not just about what you eat. It’s about what you read, watch, listen to, the people you surround yourself with, and the actions you take every day. These actions become the habits that define who you are.

With that in mind, we want to share with you 5 Healthy Habits To Start Your Day Today – and every day. Each action is simple. But, when combined and incorporated over time, they can make a positive difference in your overall being.

  1. Plan for Today Yesterday.

Nothing starts the day off on the wrong foot faster than rushing to pick out something to wear, making breakfast, packing lunches, getting the kids out the door – as you stress over the pile of projects waiting for you at work.

Instead, take care of simple tasks the night before.

According to NBC News, “Habits that get you out the door in the morning without having to stress over decisions enable you to have more willpower to make other decisions during the day about important things.”

Each night:

  • Pick out your clothes
  • Iron them (while watching TV, if you want)
  • Plan your breakfast
  • Pack lunches
  • Have your keys next to your purse or backpack

Finally, write down the most important tasks (no more than 6) that you need to accomplish the following day. This will ease your mind knowing the essential items on tomorrow’s to-do list.

  1. Avoid Email and Social Media.

If you’ve planned your day the night before, checking email or social media can completely derail your mindset.

For starters, looking at email will get you caught up in other people’s emergencies – not your own priorities that you established the night before. Instead of confidently facing the workday ahead, you’ll start stressing over everything you have to handle.

Likewise, checking social media first thing can diminish any inner peace and control that you may be feeling. Rather than enjoying your time and being present with what you’re doing, your attention will once again (like for emails) be focused on other people.

The Chopra Center recommends, “Remaining detached from technology for the first hour of your day so you can begin your day with present-moment awareness and a positive focus.”

  1. Have a Drink Of Water.

Did you know that about 60% of your body is water? Water helps to deliver oxygen throughout the body, allows the body’s cells to grow and reproduce, regulates body temperature and much more.

That’s why staying hydrated is essential to your health.

But after a night in bed, we wake up slightly dehydrated. Not terrible. But, according to U.S. News and World Report, even a little dehydration can cause low energy levels.

To combat dehydration, drink eight to 16 ounces of water as soon as you get out of bed. The addition of water to your body will keep your metabolism functioning properly and boost your energy level – which leads perfectly into the next morning habit.

  1. Break a Sweat.

With your body hydrated, it’s time to work out.

Everyone knows that exercise is good for them. But here are specific points from Business Insider about the benefits of exercising first thing in the morning:

  • Helps speed weight loss
  • Boosts energy levels
  • Primes the body for an all-day fat burn
  • Pushes the body to tap into its fat reserves for fuel
  • Fights the winter blues
  • Pumps blood to your body and brain

Exercise also triggers a positive feeling in the body by releasing endorphins.

  1. Eat Breakfast.

In our blog post, Clean Eating Tips for on the Go Lifestyles, we compared our metabolism to a furnace that “not only needs consistent fuel to burn calories, but it needs to wake up and be turned on every morning.”

Of course, what you put in your furnace matters.

Much of today’s standard breakfast fare might as well be called desserts. Donuts, muffins, pancakes are simply cake-adjacent pastries that have somehow become accepted as breakfast foods.

Even healthy options can quickly become unhealthy. To avoid succumbing to this trap, try:

  • Adding fruit and nuts to plain yogurt, rather than eating a flavored yogurt.
  • Blending a smoothie at home with spinach, water and a banana instead of buying a sugar-bomb from the smoothie shop.
  • Topping plain hot oatmeal with some fruit instead of choosing flavored varieties.
  • Having an apple with peanut butter.

If you’re short on time, an Ekoa Fruit Bars make a great breakfast option. With 100% natural ingredients, simple flavors and powerful combinations, Ekoa fruit bars can be one more healthy habit to add to your daily routine. Our bars are plant-based, low sugar healthy energy bars, with only 100-150 calories.


Ekoa Bars are perfect match for your morning coffee or tea!

Add more fibers and antioxidants to your day today.

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