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Sacred Morning Rituals of My Favourite Health Influencers

Sacred Morning Rituals of My Favourite Health Influencers

by Kiki Athanas

August 27, 2017


Sacred Morning Rituals of My Favourite Health Influencers

by Kiki Athanas

August 27, 2017

Sacred Morning Rituals of My Favourite Health Influencers

Throughout my journey exploring mindfulness alongside food and nutrition, I've come to the realization that morning routines can truly be one of the most powerful and influential aspects of your overall health and wellness. 

How you start your morning has a profound effect on the rest of your day, and your days add up to, well, your life - so might as well set it up to be the best ever!

I've noticed that making a few subtle changes in my own morning regime has provided me with a new sense of appreciation and enjoyment of my life at large - from less stress and anxiety to more sustained energy and a feeling of positivity that I can honestly say helps to fuel my entire day (cliche or not).

Here are some of the small but mighty changes I've implemented with the most "success" for me:

  • Starting my day with movement --> whether it's a 30 minute run or more relaxing yoga session - even just an at-home stretch on my yoga mat, I feel SO much better after waking my body up with a bit of physical activity.
  • Putting away the computer and eating breakfast at the kitchen table --> this was by far the hardest but most crucial element in me learning to properly "mindfully" eat. Now I eat slower, enjoy my meal/smoothie a whole lot more, and end up feeling much more satisfied and satiated - often from less!
  • Watering my plants first thing --> sounds silly, but plant therapy has become my newfound soul nourishment this summer, and taking the time to silently (okay, sometimes I talk to them aloud too!) water and tend to my plants each morning literally puts me into this blissful state of calm that I cannot quite articulate. Trust me, it's beautiful.

Needless to say, this past year I've come to terms with the idea that mornings are indeed SACRED.

So what do the morning routines of my favourite holistic health foodies look like?

I had the pleasure of asking them to share, and I'm hoping their sunrise journeys further inspire you to treat yourself to some love and kindness each and every morning...

Meghan Telpner

On her first moments upon rising...

As I write this I have a newborn baby, so my morning routine has been shaken up a little. Back in the day, I would wake up around 7am, brush my teeth and meditate for 20 minutes. Now, with the little one, he usually wakes me around 6:30am, I nurse him for 20 minutes and that in and of itself is its own meditation (with a side of kegel exercises). So it’s actually not that different.

I aim to keep to the same schedule of going to sleep and waking up. Our body works best when it has a rhythm- this includes eating, drinking and sleep/wake cycles. My optimal sleep would be 11pm – 7am.

On sacred rituals...

I’m not sure that I have any rituals aside from giving myself permission to do what feels right. My husband and I have made a long standing commitment to work on our level of happiness, gratitude and fulfillment from when we get up in the morning and throughout the day. We don’t always nail it but it’s always our intention. Now having a child in the mix, we’ve brought him into that intention. Most mornings (once fed) he’s all smiles and so we have started asking him if he feels joyful. Obviously he can’t answer yet, but we hope to instill a connection to how he feels (both the positive and the challenging emotions).

On the best part of her morning...

I usually sleep later than my husband so when he comes back from his workout, or comes back from taking our baby for a walk (he takes him out after the 6:30 feed and lets me sleep another hour), he will open the blinds in our room and say “time to let the day in”. It’s sort of the signal that it’s time to get started on the day and all the unknowns it will bring.

Meghan's go-to morning breakfast:

Smoothies are my go-to for sure. In the summer it’s usually a chilled smoothie with fresh fruit, greens, some nuts and seeds, collagen and flax oil. In the winter, it’s most often a hot elixir with cacao, some herbs, ghee (clarified butter), and raw honey.

I go for the blender drinks for breakfast as they are the easiest way to front-load my day with nutrition power, they’re delicious and when needed, portable! Right now, my husband often makes my morning smoothie for me and I drink it while nursing our baby.


Meghan’s Morning Elixir

A fat-rich morning elixir to keep blood sugar stable, your immune system humming and your skin glowing.


  • 1-2 Tbsp Ghee

  • 1 Tbsp Collagen from Great Lakes

  • 1 Tbsp Dandy Blend

  • 1 Tbsp Elixir or Cacao Powder

  • 2 tsp coconut oil (if you want a little more fat love!)

  • Honey or sweetener of choice, to taste

  • 2 cups hot water

Make It Like So

  1. Place all ingredients in your venting blender and blend until smooth.

  2. Enjoy

Note: If you don't have a venting blender, you can blend this with regular water and heat over the stove or blend with a small amount of regular water until mixed, transfer to your mug and add the hot water.

All real-world obstacles aside, Meghan's "dream" meal is her Chickpea Banana pancakes, served hot with ground flax seeds, ground chia, shredded coconut, fresh sliced strawberries, ghee and maple syrup with a cup of jasmine tea.

Joy McCarthy

On what her morning looks like...

I love mornings because it’s the best time to cuddle with my little one and my hubs. The first 10 minutes are almost always spent nursing Vienna (after I’ve chugged water from my bedside table). I go and grab her from her crib and bring her into bed with us. After that, depending what my day looks like I will either do a 30 minute yoga class online or I will get up and make a family smoothie! We always have either music on or a morning news program in the background.

On routines and rituals...

I hate rushing, especially in the morning. So I ALWAYS make sure I have enough time for a relaxing morning. Even if I have a TV segment which means I have to leave the house by 7am, then I will get up extra early just so I don’t have to rush around. My smoothie is the most consistent part of my morning routine and it’s definitely a ritual. I have positive affirmations on a bulletin board that is right above my night table so I read it every morning and that helps to set the stage for the day! I would really love to have time for meditation or to do yoga 7 days a week in the morning, but with a little one, I have to be more flexible. More often than not my yoga session involves Vienna crawling all over me, but it’s too cute!

What can throw Joy's morning off?

Full disclosure, this might be TMI for some, but I’m just telling you like it is….Not having enough time for a proper poop in the morning. However, this very rarely happens because it’s pretty important.

When there's time for more than just smoothies...

I make my “dream” meal quite often actually and that is pancakes! It’s comfort food for me, so on those really hectic days I will get up a bit earlier and make these pancakes...they are my fave at the moment and it’s a recipe from Joyous Detox.

Marni Wasserman

On her wake-up regime...

First things first I go to the bathroom, and then have to make sure I let my puppy, Goji, out of the crate! As I get Goji fed, I usually fuel up on a hydrating elixir made up of some combination of a superfood greens blend with some sort of energizer powder in coconut water. Then I head down to the basement where I practice some silent journaling and reflection while enjoying infrared rays as I lay on my BioMat.

On morning movement...

It's important to me to get some sort of exercise in during the morning, and that can be a 20-30 minute jog, or a quick HIIT workout at home or at the gym - even a walk will do some mornings, I just need to get moving!

On breaking her fast...

Smoothie bowls (the thicker and creamier the better!) with alllllll of the toppings! Generally I keep it quite "keto" so stick with a base of greens, and add things like coconut, bee pollen, berries, and some tigernuts. Something like this usually does the trick.

In the colder months, I'll usually opt for a grain-free muffin with some nut butter.

While not a grain-free muffin of my all-time favourite recipes from Marni is her raw carob tella. 

spread that on anything and BOOM it's a dream breakfast meal in my eyes.


Nikole Goncalves

On waking up...


I usually wake up right before my alarm goes off - at which point Matt, my partner, is usually already out of bed! We have an unspoken rule: whoever is the last one out of the bed is deemed the person responsible for making it. I honestly feel so much better about myself and my day if that bed is made - funny how something so "trivial" can make the world of a difference! Plus, if the bed is made, it means there's officially no going back! Once I rise, it's off to the bathroom I go, and then straight to a bit of exercise with either a stretch, yoga session, or workout of some sort.

I have developed quite a special sacred morning ritual and that is journaling. The Five Minute Journal has honestly begun to transform my life, and I really do feel so much more grateful about my life since taking just a few minutes at the start of each day to reflect. 

On fuelling up for the day ahead...

I'm usually not hungry first thing when I wake up, so I like to do liquids. Most of the time I'll keep it simple: some sort of water & lemon concoction - although if I have the time I'll spruce it up with some "fancier" ingredients like chia and ginger. I no longer have caffeine, so I lean on lemon water to energize me and help get everything going in my body! With that said, I do loveee my herbal coffee blend! Sometimes I'll make it like a bulletproof coffee - black with collagen peptides, coconut oil, and a bit of maple syrup.

As for food, I usually don't eat my first real "meal" of the day until around 9:30am - I'm lucky enough to work from home, so I can enjoy this luxury! That said, the "meal" is most often a green smoothie - I switch it up but do tend to keep it on the side of low sugar and high fat (that's the kind of diet that works best for me). Usually it has lots of greens (romaine, spinach, Hawaiian Spirulina), some Manitoba Harvest Hemp Protein, some collagen peptides, almond butter, turmeric root, maybe half a banana, and a mix of water and homemade almond milk. I like to sip it slowly - why rush?!

As for brunching...

So when I go out for breakfast like on a weekend or special occasion, I do like to indulge! If I go savoury I'll stick with a classic eggs benny, but if I'm feeling like something extra special and delicious - I can't go wrong with blueberry buttermilk pancakes with a side of really GOOD QUALITY bacon!

Rachel Bies

Her wake-up itinerary...

First thing, I do a little stretch.  And give myself a moment to wake up.  Then I write in my Five minute journal and make my manifesto for the day. Throw on some music: usually something pop-y and fun!  Warm lemon water to wake up the bod and start the day alkaline!

Then it's time to take the little fur baby out.  Then a coffee and make some cashew cream.  

The best bits:

Morning yoga or meditation at a local studio (or outside if it's summer!) is my most treasured way to start the day. Sometimes my meetings start early so really depends! As for intensions, I try to start each day with a positive vibe, open heart and gratitude. 

My favourite part is the quiet that comes with getting up early & the dog walk when nobody else is up.  Makes it super special to start the day with some quiet and mindfulness! 

And when hunger kicks in...

People make fun of me as the "throw an egg on it" girl.  As a nutritionist and chef - I usually have something prepared or whip up a quick smoothie at the very least. My general "go-to" is taking last nights leftovers (stir-fry, protein, eggplant parmesan, etc) and throwing a soft boiled egg (also have in fridge) on it.  It's the easiest and most delicious! I also like to add some hot sauce - it's good for the metabolism.

As for "dream" meals...I'm not going to lie - I'm a pizza and cheeseburger monster! Also cheese (the French girl in me) - OMG.  Fortunately, I don't have a sweet tooth - so crunchy, spicy and savoury is my jam!

The Featured Wellness Warriors...

Meghan Telpner 

A Toronto-Based author, speaker, nutritionist, and founder of the Academy of Culinary Nutrition. 

Marni Wasserman 

Real Food + Real Life Nutritionist. Author & Co-Host of the Ultimate Health Podcast


Rachel Bies

As a passionate Culinary Nutritionist, Chef and Media Personality - Rachel and her site main goal is to cook, showcase, teach and get YOU back into your kitchen and in love with real food. 


Joy McCarthy

Founder of Joyous Health, a certified Holistic Nutritionist and best selling author. A trusted nutrition expert, Joy has been featured in hundreds of publications both online and in print; and is a regular heath expert on TV. 


Nikole Goncalves 

Founder of HeathNut Nutrition . Her philosophy = balanced eating & a healthy lifestyle 


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