The Joyful Anthology

Good Mornings


Starting the day off right with healthy habits is a fast forward guarantee to ensure having a good day. I find an intentional morning routine with clean eating, hydration, breathing and movement sets me up for a happier, calmer mindset, increased productivity, and creates healthier choices throughout the day.

Here is what a Joyful Approach morning looks like:

After a restful sleep, I head to my kitchen where I have my breakfast set up from the night before. I keep a station out with the antioxidants I use for elixer’s and have everything ready for the morning to avoid laziness when preparing my morning breakfast routine.

I first have a teaspoon of Bee Panacea on an empty stomach. Bee Panacea is a dietary supplement from Virgin Raw Foods said to be the perfect blend of bee honey, pollen and 20 rich superfoods including spirulina and chlorella.

Taking Bee Pancea ensures increased energy,glowy gorgeous-looking skin and strengthens the immune system along with working as a natural detox and fights food cravings.

I’ll then have a cup of  Lemon Water

Consuming a cup of warm lemon water upon rising is one small change that can make a dramatic impact on how our bodies function.

For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components. Lemons are a great digestive aid and liver cleanser.

Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immunity so that the body can fight infection.

How to Make Warm Lemon Water

The water you use should be purified and lukewarm.

Always use fresh, organic lemons in your water, never bottled lemon juice. Squeeze 1/2 of a lemon into each glass of warm water. This also makes a nice pre-workout drink.

Here are a few reasons why you should consider adding a warm glass of lemon water to your daily routine.

Improves Digestion: Your body works hard to digest all that you give it. Lemon juice helps flush away unwanted materials and toxins left from the digestive process. Lemon water does a great job breaking down material and encouraging the liver to produce bile. Warm lemon water is a great tonic for heartburn, indigestion and bloating. The American Cancer Society recommends warm lemon water to encourage regular bowel movements.
Balances pH: Lemons are considered one of the most alkalizing foods you can eat. In the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood. Most people are too acidic, and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints. This reduces the pain and inflammation which many people feel.
Boosts Energy and Improves Mood: If you are often lethargic and cranky in the morning, or any time of the day, for that matter, you may want to consider a little glass of lemon and water. Our energy comes from atoms and molecules in our food.
When positively charged atoms flood the digestive tract and mingle with those that are negatively charged, a positive reaction occurs. Lemons contain more negatively charged ions than positive ions, which gives you a boost as the warm drink enters your digestive tract.
Lemons also promote clear thinking and help reduce anxiety and depression.

After that, I have Gluten Free Oatmeal with a cup of Organic Coffee while I catch up on some work for the Joyful approach and journal.

Athletes need complex carbohydrates and protein from specific sources to provide energy without causing a blood sugar crash, and to repair and refuel muscles. While some grains, such as brown rice, are healthy and contain beneficial nutrients, their overall nutritional profile doesn’t compare to that of oats.

Amazing Benefits of  Oats:

B vitamins
B vitamins are important for metabolism, energy, brain health, and muscle function. Oats offer an immediate hit of B vitamins, including Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9. Though eggs are often thought of as a top source of B vitamins, oats have so much more to offer in the B department. Though they’re lacking in B12, they’ll still provide you with an abundance of energy thanks to their B’s. One half cup of oats will provide you with quality B vitamins that will leave you energized for hours.
Magnesium is an essential mineral for the everyday person, but especially for athletes who are looking to recover properly after a workout. Magnesium helps relieve sore muscles, encourages repair and regrowth of muscle cells, and lowers cortisol in the body, the stress hormone that’s elevated during exercise. While cortisol is helpful when you’re working out and in need of speed and adrenoline, you don’t want it elevated for a long period of time after you workout. Magnesium can help you relax, promotes a positive outlook, encourages healthy nervous system function, and stimulates neurotransmitters in the brain that fuel focus. A lack of magnesium can cause fatigue that no athlete (or anyone else) wants, can lead to insomnia, and can cause inflammation that impairs future workouts.  Oats contain 275 milligrams of magnesium in just 1/2 cup dry rolled oats (1 cup cooked), which is more than a cup of spinach or kale coming in between 24-56 milligrams.
One serving of oats contains as much protein as one egg, often thought of as the most prized source. Oats contain 7 grams of protein in 1/2 cup of rolled oats. Choose 1/2 cup of steel cut and get 8-9 grams of protein. Oats can be consumed several times a day in place of other grains if you wish.
Oats are an iron-rich food. Athletes need iron to maintain energy just like anyone else, so choosing oats as an iron source is a great way to get the iron you need.
Beta Glucans
Beta glucans are soluble fibers found in oats.  They keep you full, aid in regularity, assist with removing cholesterol from the bloodstream, and provide a leaner waistline. You want to choose plain, rolled oats (not prepackaged or instant), or you can go for steel-cut as an even healthier, whole option..

To prepare your oats the healthiest way possible, add simple spices like cinnamon, ginger, nutmeg, cardamom, and fruits such as berries, apples, banana, and kiwis. Top your oats with some calcium, magnesium, and protein-rich almonds for greater satiety and energy, and toss in a little chia to boost your workout even further.

Coffee is loaded with antioxidants and beneficial nutrients that can improve your health. When consumed in moderation coffee can have great benefits for your overall health.

Benefits of Coffee
Coffee Can Improve Energy Levels and Make You Smarter
Coffee can help people feel less tired and increase energy levels because it contains caffeine. Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.

Coffee Can Help You Burn Fat
Caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Several studies show that caffeine can boost the metabolic rate by by 3-11%

Caffeine Can Drastically Improve Physical Performance
Caffeine also increases Epinephrine (Adrenaline) levels in the blood .This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.
Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.

There Are Essential Nutrients in Coffee.
Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.

Coffee drinkers have a much lower risk of getting Alzheimer’s, Dementia and Parkinsons disease

Coffee Can Fight Depression and make you happier.

Journaling Gratitude Practice and Intention setting:

I like to journal early in the morning and make a list of gratitude. Those who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems. It helps me have a positive outlook and switch negative emotions to a  positive outlook.

I’ll also list intentions whether they are short term or longer term.

Setting intentions can raise your emotional energy which in turn raises physical energy, or action. It empowers you to achieve success and raise your ultimate levels of happiness.

Consider daily intentions to be a road map of sorts to help guide you through each day of life’s journey with purpose, motivation and increased personal power.

I’ll now start my warmup before heading out for exercise.

Diaphramatic Deep Breathing

Practicing regular deep diaphragmatic or belly breathing has many health benefits, and is one of the hidden keys to optimum wellness.·

People who practice deep belly breathing as little as 10 minutes a day have a much less chance of developing cancer and heart disease, handle stress more effectively and generally have better overall health and well-being.· Deep diaphragmatic breathing is one of the simplest yet most effective ways of improving one’s health with the least amount of cost and time investment.

To help you realize the importance of deep diaphragmatic breathing, here are  benefits to regularly practicing this essential healthy habit:

  1. Reduces the risk factors for heart disease such as lowering bad cholesterol (LDL), raising good cholesterol (HDL), lowing blood pressure and stabilizing blood sugars
  2. Cuts chances of cancer by as much as 400%
  3. Reduces negative stress by lowering the stress hormone cortisol)
  4. Helps reduce cravings for processed carbohydrates (junk food)
  5. Cuts chances of diabetes by strengthening the insulin beta receptor sites
  6. Improves quality of sleep by improving stage 1 and stage 4 sleep cycles
  7. Lengthens the cell’s life span by cleansing the cells more thoroughly through increased lymphatic flow
  8. Slows the aging process by increasing the secretion of human growth hormone (the anti-aging hormone)
  9. Optimizes the immune system by strengthening T-cell formation and improving lymphocyte production
  10. Improves your mood by elevating the “feel good” hormone, serotonin, and other positive endorphins
  11. Improves mental focus and concentration by increasing blood flow to the Pre-Frontal Cortex of the brain
  12. Improves the quality and effectiveness of meditation by changing brain wave activity from the more stressful beta wavelengths to more relaxing and healthier alpha and theta brain wavelengths.


Here’s how to reap the amazing benefits of deep diaphragmatic breathing.·

Sit in a comfortable chair with your eyes closed and inhale very slowly thru your nose using your diaphragm (your belly should expand while you inhale with little or no chest movement).· Once your lungs are full and your belly has expanded, hold your breath for about 6 to 12 seconds. ·Then slowly exhale thru your mouth making sure you use your belly to push the air out.· Once your lungs are empty and your belly is contracted, repeat the cycle.·I like to get 20 minutes of diaphramagtic breathing in a day but as my morning warmup I’ll do 5-10 breaths and then do it later in a meditaion..

To enhance the benefit of deep breathing, I suggest visualizing your goals or picturing your ideal life while practicing this habit.



Hydration is an essential part of cellular regeneration, and an integral part of eating to thrive. Being properly hydrated keeps your blood at the right consistency and volume allowing for: Efficient delivery of oxygen to muscles,removal of waste,proper hormone distribution,and a lower heart rate when exercising.

Drink plenty of liquids as a healthy start to your day. Hydrating your body and skin for the day is a habit that will pay off in many ways. It helps your body and mind all the way down to the cellular level for vitality. I use Nuun tablets for electrolytes and MR for muscle recovery in my water. I fill a water bottle with these supplements and infused with organic fruit and sip throughout my warmup and drink continuously through the day.

My warmup consists of  a short yoga flow sequence of sun salutations with pigeons and lizards focusing on my breath to open up my body.

Yoga is magical and healing no matter what time of day you do it.

Starting your day in asana means that you are starting your day cultivating breath awareness. When you do this first thing in the morning, you are very likely to keep your breath on your mind for the rest of the day.By setting the tone with your morning practice, you are more likely to tune into your breathing for the rest of your day..I noticed that even with a short yoga practice my  mind is always steadier and calmer after my practice. If you start your day by calming your body and your mind through asana, there is a greater chance that you will maintain a calm mind throughout your day.

Once you have done your practice, you will most likely be feeling good. You will be more tuned in and connected with your body and with your mind.

This means that you will be starting your day off with an awareness of how you feel and how you want to feel. With this, you will be more likely to make healthful choices in your eating, sleeping, thinking, and in your speaking because you will have set that tone first thing in your day.

I’m now ready and awake so I’ll head to the park for a run and enjoy the feeling of being in nature. I feel vital optimal and creative and am ready for a Joyful day!









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