Nomaste

The maxim that we should breakfast like a king, lunch like a prince and dine like a pauper isn’t just an old wives’ tale; it’s backed up by science. A study of 50,000 people by Loma Linda University School of Public Health in California found that people who made breakfast their largest meal of the day had a lower body mass index (BMI) than those who waited until dinner, even when they totalled the same number of calories. We burn far more calories during the day when we’re active, and fewer during sleep, so these findings stand to reason.

You may not wish to make breakfast your main meal of the day, but a healthy breakfast of fresh, simple food is nevertheless essential to inject energy into your system in the morning and keep you going so you’re not flagging by mid-morning. Adequate energy consumed in the morning helps to reduce hunger cravings and so lowers your likelihood of reaching for an unhealthy snack by 11 a.m. A nutritious breakfast really does set you up for the day ahead.

Allow plenty of time for breakfast so you can appreciate its nurturing benefits, rather than rushing and causing stress to your body and mind first thing in the morning.

Here are a few recipes and exercises to start your day in a calm and positive way.

BODY SCAN

This simple but effective meditation will help you to settle into a mindful state.

Find a comfortable position, lying down or sitting, and focus on your breath, first observing it without judgement, then allowing it to settle, deepen and slow. You can breathe in to a count of four and out to a count of six to encourage deeper breathing, or whatever works for you.
Perform a mental scan of your body. Starting with your toes, then the soles and tops of your feet, your ankles, calves, shins and knees, shift your focus slowly around your body. Devote a few breaths of focused attention to each body area and observe any sensations you are experiencing.
Notice if you are gripping anywhere, and gently release – common areas of tension include the shoulders, jaw, tongue, forehead, forearms, buttocks, fingers and toes. Continue to breathe mindfully and release tension on an out-breath.
If you find your mind wandering, gently let any thoughts come and go without giving them your attention.
Allow your breathing to return to normal and continue with your day.

If you find any aches and pains during your body scan, you can return later and focus some attention and intentional breathing on that specific area. Use whatever technique works for you. Some people picture a soft blue spot gently moving around their body and settling in areas that need its calming effect. Others like to visualize an energy field concentrated on a specific site. Or imagine a tight coil unwinding, or a soluble disc placed in the centre of the ache, to dissolve tension. Don’t berate yourself if this doesn’t work; it can take time and patience to learn to relax and ease tension. Even the most grounded yogis can get tension from time to time.

QUIET SPOT

Think of this as a reboot for your mind. Just as when your computer is slowing up, with too many tabs open, and you need to restart it in order for it to function optimally, a 10-minute daily quiet spot exercise is astonishingly effective at resetting your mind and refreshing your inner interface so everything can operate smoothly. And it’s hardly surprising, given that each of us has billions of neurons firing messages around our brains at any given moment. I call it an exercise, but really it’s a stilling of the mind and a brief pause in the day to appreciate the world around us through our senses. It’s closing down those non-essential apps (any thoughts or anxieties), opening our awareness, and bringing everything back to a clean starting point, clearing the way for mental clarity. With so much noise in the world – both actual and metaphorical noise – a little bit of quiet can be a wonderful thing. My favourite way to start the day!

Find a peaceful spot in nature if possible, or ideally outside.
Sit, lie or stand, in a relaxed, comfortable position.
Note how you feel.
Allow your mind to still and your breath to deepen.
Let go of any thoughts that appear, without judgement or analysis – just let them drift away, like clouds in a gentle breeze.
Observe through your senses – what you see, hear, smell, feel, taste.
Gently foster an attitude of openness and receptiveness, to really experience the world with its myriad marvels.
Focus on one or two elements if you like (such as a particular sound, sight or smell, a creature or another living thing).
Close your eyes and notice your other senses intensify, if this suits you.
Be aware of the ground supporting your weight and the air flowing in and out of your lungs.
Note how you feel.
Observe your awareness of time and how grounded you feel.

Alternatively, try this at lunchtime to make you feel calm, grounded and re-energized to take the afternoon’s activities in your stride, or after work, to remind yourself of the endless little details for which to be thankful. You can perform this barefoot if you prefer. I like to lie back, observe the world above and feel my whole body supported by the ground.

FUTURE ADULTS

Many Forest School programmes use this exercise to help children feel calm and connected to nature. How wonderful is that? Common comments after this exercise are: “I felt calm,” “It felt like an hour,” “I became more aware of sounds,” and “I noticed things I’ve never noticed before.”

NOURISH YOUR BODY,
NOURISH YOUR SOUL

I make a batch of this every week as I find most shop-bought granolas too sweet. Making your own means you can add a higher proportion of goodies – this version has 40 per cent seeds, nuts, fruit and oil. Healthy fats from nuts and seeds and slow-release carbs from oats will keep you going for hours.

Preheat oven to 180°C. Arrange the oats on an oven tray, sprinkle over the salt, drop in teaspoons of the coconut oil and drizzle over the honey or agave nectar. Bake for 6–10 minutes.

Add in all other ingredients and mix through. You can measure or just add in what looks right, substituting your preference of ingredients and proportions. Bake for a further 5–8 minutes until the nuts have browned, the currants have begun to puff up and the oats are beginning to turn golden. If it needs longer, return to the oven for another few minutes. Check regularly, as it can quickly burn at the edges.

Substitute any favourite fruits and nuts, such as dried apricots, figs or coconut flakes.

An ideal breakfast includes healthy fats (see page 63), a complex carbohydrate that is unrefined and unprocessed – which respects the yoga principle of aparigraha (simplicity) – and protein to boost the amino acids in your blood. Makes: 2 bowls

Put all the ingredients except the garnish into your blender or smoothie maker, and pulse until smooth. The acai berries and flaxseeds will mean this may need longer than your standard smoothie, and you are looking for a thicker consistency than your morning smoothie drink.

Pour the mixture into two bowls. Top with a sprinkling of garnishes of your choice – coconut flakes and pumpkin seeds add a lovely crunch, but whatever fruits, nuts or seeds you have to hand will work too!

For a different shade of pink, omit the strawberries and use extra blueberries to compensate. For a lilac smoothie bowl, omit the strawberries and raspberries and use only blueberries. To make your smoothie extra-cold, use frozen blueberries.

Garnishing ideas include sliced banana, blueberries, dried goji berries, granola, edible nasturtium flowers and seeds.

Notice the subtle marzipan flavour of the almond soya yogurt blending with the flavours of the berries and seeds. Appreciate that you have made this special and very beautiful creation yourself, and how simple it was to make. Savour it with all your senses, and enjoy the nutrients and energy it is giving you.

Spare jam jars really come into their own with this delicious breakfast. It’s super simple to make and keeps for up to four days, so you can make a small batch each time. Perfect for a blast of vitality first thing!

Add all the ingredients except the toppings to a clean jam jar (or other glass jar) and mix together.

Close the lid and place in the fridge overnight. You’ll find that the chia seeds have absorbed the liquid by the morning.

Add some mashed banana, berries or other toppings before eating. Observe the textures of the oats and seeds. Marvellous!

BELLY BREATHING

Develop a deeper awareness of the rhythmic flow of your breath with this mindful exercise.

Find a comfortable position lying down and observe your breathing. Notice how deeply you are breathing, whether your chest is rising and falling, and whether your in-breaths are longer than your out-breaths. Observe this as though you are a detached witness.
Feel the breath blowing in and out of the nostrils.
Notice it is cool as it flows in, and warm as it flows out.
Shift your focus to the air flowing through your throat.
Observe your lungs filling and emptying.
Now place your hands gently on your belly.
Allow your belly to gently rise with each in-breath, and soften toward the end of your out-breath.
Focus on slowing your breathing. In particular, slow your out-breath.
Close your eyes and allow your breath to deepen. If your mind wanders, gently bring your focus back to the breath.
Be aware of your whole breathing cycle, from the air outside your body, to your nostrils, down to your softened belly and back out of your body.
Continue this for a few minutes.
Allow your breathing to return to normal.

ALTERNATE NOSTRIL BREATHING

The focus of this breathing exercise is to connect with your breath, and keep it smooth and flowing. Do not perform this if you have a cold or breathing difficulties.

Sit or lie in a comfortable position, with your left arm by your side.
Bring your right hand to your nose. Gently rest your thumb on the right of your nose, and your fourth finger on the left of your nose.
Exhale completely and then use your right thumb to close your right nostril.
Inhale through your left nostril and then close the left nostril with your fourth finger.
Open your right nostril by releasing your thumb and exhale through this side.
Inhale through your right nostril and then close this nostril.
Open the left nostril and exhale through the left side.
Inhale through your left nostril and then close the left nostril with your fourth finger.
Continue as above, for up to 5 minutes.
Complete the practice by finishing with an exhale on the left side.

An invigorating way to kick-start the day. Not all fruit salads are the same! Compile yours with love and care, and you will be rewarded with a sensory treat. The lemon syrup and mint flavours really lift this into the land of the divine. Serves: Two

Or you could make this with just home-grown fruit and berries in season to minimize the food miles, and garnish with mint or foraged common wood sorrel, which has a wonderful fresh appley, lemony flavour.

Mix the syrup ingredients together in a small jug until the caster sugar is dissolved.

Grilled peaches are delicious. This quick, easy recipe will give a lift to your morning. Serves: Two

Arrange the peach halves, cut-side down, on a grill tray. Grill for 5 minutes at a medium-high heat.

Turn the peaches so they are now cut-side up. Grill for a further 5 minutes, until they are beginning to brown. Meanwhile, remove cashew yoghurt from fridge.

Arrange two peach halves, cut-side up, on each plate, spoon over the cashew cream so it sits in the indent left by the stone, and drizzle maple syrup over. Place a sprig of thyme on top of each peach half and serve.

Experiment with your favourite yoghurt or whipped cream substitute, such as coconut cream, almond milk yoghurt, Greek yoghurt or silken tofu.

You can make your own cashew cream very easily, and use it as a cream or yoghurt substitute. Simply blend 150 g raw cashews with 120 ml cold water until smooth. For a really smooth cream, you will get better results if you soak the cashews in water for 15 minutes first. For a thinner cream, add more water. It will still be slightly granular unless you have an extremely powerful food processor – notice this and appreciate its natural texture as you eat it.

For a savoury cream, add a pinch of salt and an optional squeeze of lemon juice (and use like soured cream). For a sweeter cream, you can stir in 1–2 tbsp maple syrup or your favourite sweetener, although it already has a natural, delicate sweetness. For a cashew dip, you can add crushed garlic, herbs or spices, depending on the flavours you prefer. Other nuts can also be puréed in this way.

Start your morning with these jewel-like beauties, and you’ll be positively radiating all morning. Not only do smoothies give you a couple of your five-a-day, they are completely customizable to your personal preferences. A fantastic morning boost.

Wash, peel and chop your chosen fruit. Put the ingredients into a blender or smoothie maker and pulse until smooth. Add more ice for a cooler drink, and more juice for a thinner one.

To save time on the preparation, frozen fruit works well in a smoothie. Wash, peel, chop and freeze your fruit ahead of time – just omit the ice cubes when you make your smoothie.

An exotic alternative to milky porridge to give a warm, delicious start to your day.

Empty the rolled oats and coconut milk into a saucepan and add a pinch of salt. Cook on the hob on a medium heat, stirring continuously until gently bubbling. Stir for another minute or two until it thickens, adding a little water until it reaches your preferred consistency.

Pour porridge into bowls. Arrange fruit on top and sprinkle with 1 tsp seeds. Sweeten with a little maple syrup if desired.

You can use any fruit in season. Apple or pear add a nice crunch which contrasts with the softness of the porridge. Raspberries and blackberries also go well with porridge, as do grapes and figs.

As above, except use quinoa instead of rolled oats, and raspberries instead of strawberries and apricot.

Bruschetta is normally served as a dinner starter. This breakfast version has mushroom and fresh basil, to boost immune function.

Toast the bread slices in a toaster or under the grill. Meanwhile, fry the mushrooms in olive oil with a pinch of salt for a few minutes until soft.

Arrange the mushrooms on top of the toast, and drizzle more oil over. Garnish with basil leaves and a sprinkling of oregano or parsley. Season to taste.

Grilled vine-ripened tomatoes instead of mushrooms also work well, served in the same way, with oil, herbs and salt and pepper. Or you could try sliced avocado with apple and a slice of lemon – the sweetness and crunch of the apple contrasts well with the smooth oiliness of the avocado. Look for a contrast of textures and flavours if you try a different combination of ingredients.

Sesame seeds, flaxseeds, sunflower seeds, chia seeds or pumpkin seeds sprinkled on top would all add flavour and nutrition.

Drinking enough water is essential for our health. If we forget to keep our fluids up, we become dehydrated. This can lead to fatigue and poor concentration as well as thirst.

The adult human body comprises an average 57 to 60 per cent water. The average adult female needs to consume 2.2 litres a day of water; the average adult male needs 3 litres. Water serves multiple functions in the body, including hydrating our bodies and preventing constipation, a common symptom of a Western diet. Drinking plenty of water can also make us feel fuller, making us less likely to overeat. So make sure you keep yourself hydrated throughout the day, and always have your water bottle to hand.

WATER...

is the primary building block of cells, essential to the life of every cell
is used by the body to metabolize and transport proteins and carbohydrates
is the primary component of saliva, used to digest carbohydrates and aid in swallowing
regulates our internal body temperature through sweating and respiration
insulates and acts as a shock absorber to protect the brain, spinal cord and organs
lubricates joints
flushes waste and toxins from the body through urination
carries oxygen and nutrients to cells in blood
dissolves minerals, soluble vitamins and other nutrients, enabling our bodies to absorb them

MINDFUL TIP

Notice the water as you drink, passing through your throat as you swallow and moving down your oesophagus. Notice its temperature (whether it is cold or warm). Be aware of and grateful for the vitality it is giving you.