Mornings can be tough. You're busy getting ready for the day and it's easy to make not-so-healthy choices. But what if spending a few more minutes on yourself in the morning could help you live longer, look younger and feel better? That's the promise that Jay Bradley offers in his new book, Live, Look, Feel.

Here are five healthy habits Bradley suggests incorporating into your morning to improve your health and change your life.

1. Wake up grateful
When you're trying to make a healthy change, you need a positive perspective and there's no better way to achieve that than by making an effort to feel gratitude, says Bradley. He recommends beginning each day by listing five things you're grateful for—either in your head or in a journal. "It could be as simple as this cup of coffee I'm drinking. Even if it's the same five things you wrote the day before, you can always find things to be grateful for," he says. "Having dealt with depression in my life, I'm amazed what gratitude can do to transform your thinking and the way you view life."

2. Sweat for 20 minutes or less
Bradley knows how busy most of us are. That's why he suggests a workout that offers maximum benefits in minimal time: high-intensity cardio intervals. You sprint a hard as you can for 30 seconds, then cool down with a walk for 90 seconds, and repeat about eight times. In all, it takes less than 20 minutes, but it promotes some pretty serious changes to your health. "What a lot of studies are finding is that it releases human growth hormone (HGH), which is the anti-aging hormone. And that turns back the clock for people," says Bradley. "It also speeds up the metabolism and really targets body fat." He recommends making time for this morning workout about three times a week.

3. Drink green tea
Green tea is a major metabolism booster that Bradley heralds as a fat-burning aide. He recommends taking a supplement of at least 750 milligrams to promote weight loss (talk to your doctor first), but you can also get some benefits from drinking a few cups throughout the day. Sure, you'll never drink the equivalent of the high-dose supplements, but you'll still get a little metabolism lift and benefit from the huge antioxidant power of those little green tea leaves. And a steaming cup of tea is a great way to start the day.

4. Read something inspiring
Find a book or collection of quotes for inspiration and read it before you read anything else—Facebook, your email, the newspaper and so on. "We get caught up in the stress of life and lose track of what's important," says Bradley. Before you make a transformation on the outside, you have to do work inside, he explains. "By inside I mean really taking the time to get to know and love yourself." And inspirational reading can help get you into the right frame of mind.

5. Eat healthy fats
If you eat cereal for breakfast, Bradley wants you to stop. Most cereals are filled with sugars and other refined carbs. "Research shows that sugar causes inflammation, which can lead to disease," says Bradley. Switching to a meal based in healthy fats can actually help soothe inflammation. Make a morning meal with avocado (try it spread on whole grain toast or served with eggs), nuts and seeds (such as in a hearty granola). Those healthy fats will keep you feeling full throughout the morning (no more cereal-induced blood sugar spikes) and give your skin a youthful glow, says Bradley. He likes to start his day with this omega-rich smoothie. Try making it for your whole family .

Green Goddess Smoothie
3 cups rice, hemp, almond or oat milk

Half avocado

Juice of 1 grapefruit
1 tbsp chia or hemp seeds

1 lime, peeled

3 tsp coconut sugar

2 cups of fresh spinach

Half English cucumber 

¼ cup coconut milk 

½ cup ice

1 scoop superfood greens powder

Blend all ingredients together and serve with a cucumber wedge.

Want more ways to boost your health throughout the day? Check out these anti-aging superfoods.