by Carly Kade

Created on: February 13, 2011   Last Updated: February 17, 2011

One of the most common reasons to abandon a healthy goal is loss of morale after a small slip-up. These mistakes happen to everyone. Choosing to move on and keep trying is important for success. However, it’s also important to try to minimize these blunders. Starting the day on the right foot makes for fewer slip-ups, and makes it easier to put any mistakes behind you and keep going on your path to health.

The first step to a healthy morning actually begins the night before. You may have heard that the average adult requires only 6 hours of sleep. This is true- most adults can function on 6 hours. However, that doesn’t mean it’s optimal. Generally speaking, you should aim for 7.5 to 8 hours of sleep a night. With a properly regulated sleep schedule, you should begin the morning well-rested.

Getting a full night’s sleep is the first step to a healthy morning. The other steps may vary depending on your routine. However, within an hour of waking up, you should have engaged in FROGG – Food, Reward, Opening exercise, good mood, goal setting. These steps don’t need to be followed in order, and may not be the same everyone, but you should include each in some way.

Food is fairly straightforward. While you may not feel like eating immediately after waking, your body needs food to function. Eating early helps rev up your metabolism, which slows while you sleep. It also prevents binging later in the day. People who eat breakfast, particularly a healthy breakfast, tend to eat fewer calories later in the day, make healthier choices throughout the day, and be more efficient. If you have difficulty eating in the morning due to time, choose foods you can bring with you and eat on the go. A yogurt with granola and a low-sugar fruit juice can help you start the day on the go.  Add a handful of nuts for additional protein. If you are really pressed for time, grab a granola bar with a fruit filling. Make sure it’s real fruit, without too much added sugar.

The second step is Reward. This reward isn’t something you actually get during the morning, but you should decide on it. When you complete your day, treat yourself. Don’t choose something unhealthy, such as fast food or sitting in front of the TV- this will hinder your goals. Instead, pick something that makes you feel good about yourself, and is neutral or beneficial to your health, such as a relaxing bubble bath, or a piece of your favorite fruit. It doesn’t

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