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33 Quick And Healthy Breakfasts For Busy Mornings

33 Quick And Healthy Breakfasts For Busy Mornings

It’s one thing wanting to eat healthily and browsing the internet for perfectly balanced and tasty recipes to prepare, and a whole other thing to turn your good intentions into reality. In between packing your kids’ lunches and getting yourself ready for work, where are you supposed to find the time to slave over the stove and put together that breakfast you found on Pinterest?

To set yourself and your family up for the day, you need to be able to provide sources of protein, health fats, vitamins, and nutrients. And you need to do it quick. So here are 33 recipes – enough to last you a month – that will enable you to do just that. Enjoy!

1. Egg White Veggie Muffins – Ultimate Paleo Guide

egg white

    You can’t get much quicker than grabbing a muffin or two as you walk out the door. These egg muffins can be cooked in large batches and stored in the fridge for when you need them. Packed with protein and vegetables, this paleo recipe gives your body the nutrients it needs, rather than the stacks of carbs and sugar found in breakfast cereals.

    2. Apple Sandwiches with Almond Butter and Granola – Garnish with Lemon

    Screen Shot 2014-10-21 at 19.38.59

      These apple sandwiches are really quick together and they’re super healthy because of the vitamins, nutrients, and healthy fats they contain. These are particularly great for fussy kids.

      3. Banana Bites – Cave Girl In The City

      Screen Shot 2014-10-21 at 19.43.43

        These banana bites make great morning snacks. Make up a big batch ahead of breakfast time and then simply pop a few in your mouth when you’re in a rush. Vitamins, minerals, and healthy fats. Win!

        4. Eggplant & Eggs – Paleoso

        eggplant

          This dish is a nice twist on plain eggs. One cup of eggplant contains only 33 calories. Eggplant is also full of vitamins, minerals, antioxidants too! This dish only takes a few minutes to put together too.

          5. Green And White Omelette – It’s Time To Burn!

          paleo-breakfast-green-and-white-omlette

            Why not make your regular egg-based breakfasts much healthier by loading up on green veggies? This is a great way to pack in the nutrients right at the start of the day and, who knows, maybe you’ll even be able to convince your kids to give it a go!

            6. Baked Tomato and Egg Cups – A Beautiful Bite

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            Baked tomato

              These baked tomato and egg cups are not only tasty, but cute too. The perfect addition to your healthy morning breakfast (or brunch)!

              7. Broiled Grapefruit – Joy The Baker

              grapefruit

                Starting your day with fruit is a great way to get yourself feeling alert and awake. Grapefruits are a great source of vitamin C, which helps to support your immune system. This would be a good breakfast to have if you’re feeling a bit under the weather or full of cold.

                8. Morning Zing Smoothie – Ultimate Paleo Guide

                Screen Shot 2014-10-21 at 19.44.43

                  This recipe is perfect for you if you’re not an early bird and you need something zingy to wake you up in the morning. Simply throw the ingredients into a blender and glug it down. You’ll soon be ready for the day ahead.

                  9. 3 Ingredient Simple Protein Pancake – PaleOMG

                  pancakes

                    Protein is great, not only because it helps you to grow and heal, but because it keeps you feeling fuller for longer. These protein-filled pancakes are really simple to make because they only contain three ingredients.

                    10. Holiday Lara Bar – Civilized Caveman Cooking

                    lara

                      These bars contain nuts and spices, both of which come with multiple health benefits. Nuts are great sources of health fat and you can prepare these bars ahead of time and just grab one from the fridge in the morning.

                      11. Polenta – The Kitchn

                      Screen Shot 2014-10-21 at 19.45.40

                        Polenta tastes nutty and creamy and it’s a pleasant alternative to oatmeal. Using a microwave, it takes just five minutes to prepare.

                        12. Paleo Breakfast Burrito – Spoonful of Sugar Free

                        Screen Shot 2014-10-21 at 19.46.35

                          What better way to eat your vegetables than to wrap them in meat? These burritos are quick to put together but, if you’re really short on time in the mornings, you could prepare a batch the night before, and just grab them out of the fridge as you head out the door.

                          13. Spicy Salsa Stuffed Avocado – Wheat Belly Blog

                          stuffed avocado

                            Avocados are great sources of healthy fat and, combined with a salsa made of tomato, onion, and fresh cilantro, they make a tasty breakfast snack. This breakfast is quick to make and easy to transport.

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                            14. Breakfast Bombs – Healthy Blender Recipes

                            breakfast bombs

                              These breakfast bombs look so good you almost won’t want to eat them! They’re full of healthy goodness too because of all the nuts, seeds, and berries they contain.

                              15. Strawberry Fruit Salad – Rawmazing

                              strawberry-salad1

                                Salads are quick and healthy meals to put together and you can either whip one together in the morning or make up a huge one at the weekend and dip into it throughout the week. This salad is particularly tasty because it contains strawberries.

                                16. Almond Chia Pudding – Healthy Blender Recipes

                                chia pudding

                                  This breakfast pudding contains lots of natural ingredients, including almond milk, maple syrup, and chia seeds. Chia seeds are loaded with nutrients and they’re low-calorie too.

                                  17.  Paleo Apple Muffins – Paleo Breakfast

                                  Apple Muffins 2

                                    Muffins make a great on-the-go breakfast option. These moist and tasty apple muffins are no exception. These quick and easy muffins can be made over the weekend and eaten all week long! The coconut flour gives them a fluffy consistency while the eggs pack enough protein to keep you full and satisfied. The apple and honey add just enough sweetness that you think you are cheating!

                                    18. Poached Eggs w/Tomato, Avocado & Basil – Milk Free Mom

                                    Poached-Eggs-with-Heirloom-Tomatoes-Avocado-

                                      Avocados are full of health fats and, contrary to popular opinion, fat is essential for good health. Without fat in your diet, your body won’t be able to absorb all the nutrients you consume, so chowing down on fruit and vegetables won’t do you much good unless you get some fat in there too. This simple recipe makes it easy to do just that.

                                      19. Berries and Cream – Against All Grain

                                      Screen Shot 2014-10-21 at 19.47.30

                                        The is one of the simplest and healthiest breakfasts around. Berries contain vitamin K, vitamin C, fiber, manganese and other antioxidants. Coconut cream contains fiber, B vitamins, vitamin C, vitamin E, and lots of essential minerals.

                                        20. Kale Cubes – Lexie’s Kitchen & Living

                                        Screen Shot 2014-10-21 at 19.48.26

                                          Everyone knows that kale is a superfood. It’s the plant that provides the most nutrition per calorie and it’s packed with powerful phytochemicals, calcium, iron, and vitamins A, C, and K. And now it’s even easier to eat lots of it! Simply prepare these cubes the night before you need them and then pop a few out in the morning.

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                                          21. Herb Power Smoothie – Ultimate Paleo Guide

                                          Screen Shot 2014-10-21 at 19.49.18

                                            This is a delightful concoction is full of healthy greens and mango. The cilantro helps to stabilize blood sugar levels and the kale and spinach provide loads of healthy nutrients to help you get your day off to a good start. So tasty. So paleo. So much yum.

                                            22. Baked Peanut Butter + Chocolate Banana Boats – Everyday Maven

                                            boats

                                              Nut butters are full of healthy fats and bananas contain potassium, so, if you can spare the fifteen minutes this recipe requires, you’ll have a delicious, healthy, and warm breakfast.

                                              23. Sautéed Banana Oatmeal – A Nutritionist Eats

                                              banana oatmeal

                                                This recipe makes a delicious twist on plain old oatmeal and the banana asks a nice load of vitamins and nutrients to the meal too. No Monday morning can be a bad Monday morning if you’ve got a bowl of this in front of you.

                                                24. Gourmet Trail Mix – Chow

                                                Screen Shot 2014-10-21 at 20.04.36

                                                  Trail mixes are really easy to put together and nuts are great sources of healthy fats. Be careful, however, not to overdo it, as nuts are very high in calories.

                                                  25. Deviled Eggs – Lauren Conrad

                                                  Screen Shot 2014-10-21 at 20.11.34

                                                    Eggs make great breakfast snacks because they’re quick to make and full of protein. But don’t stick to plain old boiled eggs. Switch it up and cook them different ways to add variety into your diet.

                                                    26. Homemade Granola – Busy But Healthy

                                                    granola

                                                      Granola is a great and quick breakfast, though you’ll have to make this up ahead of time. Make up a huge batch and you’ll always have plenty on hand, so the mornings won’t have to be such a rush.

                                                      27. Pineapple Ginger Tea – Paleoso

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                                                      Screen Shot 2014-10-21 at 19.50.16

                                                        If you’re not one for big breakfasts, this tea will do the trick. Ginger comes with a ton of health benefits, and it’s known to help relieve nausea, so it’s good for troubled stomachs. If you still need a fix – grab some more paleo breakfast recipes here.

                                                        28. Creamed Kale and Eggs – Deliciously Organic

                                                        kale eggs

                                                          This quick breakfast contains healthy fat in the form of ghee or grass-fed butter and veggies in the form of leeks and kale. It’s a filling breakfast and, because it contains protein, it’ll keep you feeling full all morning.

                                                          29. Broiled Prosciutto-Wrapped Asparagus Spears – Nom Nom Paleo

                                                          asparagus

                                                            These spears are lovely and warm, so they’re great for cold winter starts. When eaten regularly, asparagus is believed to have cancer-fighting properties, so this would be a good breakfast to turn into a routine meal.

                                                            30. Watermelon & Radish Salad With Lemon Vinaigrette – Mind Body Green

                                                            Screen Shot 2014-10-21 at 20.01.23

                                                              Salads are quick to put together and this one is packed with nutrients and natural diuretics. It’s low-calorie and tastes delicious.

                                                              31. Bacon & Guacamole Sammies – Nom Nom Paleo

                                                              sammies

                                                                These sammies are a real treat. Avocado is full of healthy fats and bacon brings the protein in this morning snack. The crunchiness of the bacon and the creaminess of the avocado make this breakfast a winner.

                                                                32. Crunchy Kale Chips – Paleoso

                                                                kale

                                                                  For a really quick breakfast that’s packed full of nutrients, make up a batch of kale chips and then grab a handful as you get ready in the morning. A quick & easy paleo snack.

                                                                  33.  Vanilla Chia Seed Pudding with Blackberry and Mango – Paleo Breakfast

                                                                  Chia Seed Pudding-5

                                                                    This simple breakfast is filling, healthy and delicious. You can try adding different toppings, like bananas, cinnamon, strawberries, or nuts. Alternatively, you can try topping your pudding with avocado or pistachios for a savory taste.  What’s easier than reaching in the refrigerator in the morning and dishing out some breakfast pudding? This will be a recipe you come back to often.

                                                                    Featured photo credit: Egg White Veggie Muffins – Ultimate Paleo Guide via ultimatepaleoguide.com

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                                                                    Last Updated on March 30, 2020

                                                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                                                    Why You’re Feeling Tired All the Time (And What to Do About It)

                                                                    Feeling tired all the time?

                                                                    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                                                    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                                                    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                                                    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                                                    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                                                    What Happens When You’re Too Tired

                                                                    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                                                    Here are some common examples of what happens when you’re feeling tired:[3]

                                                                    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                                                    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                                                    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                                                    • You may find it more difficult to exercise or to perform any type of athletic activity.
                                                                    • Your immune system may weaken causing you to pick up infections more easily.
                                                                    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                                                    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                                                    Are you saying that feeling tired can make me overweight?

                                                                    Unfortunately, yes!

                                                                    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                                                    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                                                    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                                                    Why Are you Feeling Tired All the Time?

                                                                    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                                                    Here’s a quick overview of each root cause of feeling tired all of the time:

                                                                    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                                                    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                                                    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                                                    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                                                    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                                                    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                                                    Feeling Tired vs Being Fatigued

                                                                    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                                                    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                                                    Tiredness is primarily about lack of sleep.

                                                                    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                                                    Symptoms of fatigue include:

                                                                    • Difficulty concentrating
                                                                    • Low stamina
                                                                    • Difficulty sleeping
                                                                    • Anxiety
                                                                    • Low motivation

                                                                    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                                                    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                                                    How Much Sleep Is Enough?

                                                                    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                                                    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                                                    So, quantity and quality do matter when it comes to sleep.

                                                                    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                                                    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                                                    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                                                    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                                                    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                                                    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                                                    4 Simple Changes to Reduce Fatigue

                                                                    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                                                    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                                                    2. Exercising regularly
                                                                    3. Using stressbusters
                                                                    4. Creating a bedtime routine to sleep better

                                                                    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                                                    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                                                    In addition, I lost two inches off my waist and looked and felt better than ever.

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                                                                    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                                                    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                                                    • L is for Lifestyle and means living healthy including getting enough sleep.
                                                                    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                                                    • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                                                    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                                                    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                                                    And yes, there does seem to be an important correlation between being lean and feeling rested.

                                                                    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                                                    L — Living Healthy

                                                                    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                                                    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                                                    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                                                    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                                                    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                                                    1. Unplug

                                                                    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                                                    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                                                    2. Unwind

                                                                    Do something to relax.

                                                                    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                                                    3. Get Comfortable

                                                                    Ensure your bed is comfortable and your room is set up for sleep.

                                                                    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                                                    Also, it’s ideal if your bedroom is dark and there is no noise.

                                                                    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                                                    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                                                    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                                                    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                                                    E — Exercise

                                                                    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                                                    That’s what happened in my case.

                                                                    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                                                    As part of my lifestyle upgrade, I knew I needed to move more.

                                                                    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                                                    That made sense to me.

                                                                    So, I decided to swim.

                                                                    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                                                    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                                                    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                                                    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                                                    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                                                    A — Attitude

                                                                    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                                                    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                                                    Do you want to know what that master stress-busting technique was?

                                                                    Breathing.

                                                                    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                                                    Here’s how you do “Long-Exhale Breathing”:

                                                                    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                                                    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                                                    3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                                                    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                                                    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                                                    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                                                    This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                                                    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                                                    Plus, this is a great technique for helping you get to sleep, too.

                                                                    N — Nutrition

                                                                    Diet is vital for beating fatigue – after all, food is your main source of energy.

                                                                    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                                                    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                                                    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                                                    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                                                    Here’re 9 simple diet swaps you can make today:

                                                                    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                                                    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                                                    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                                                    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                                                    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                                                    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                                                    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                                                    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                                                    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                                                    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                                                    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                                                    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                                                    The Bottom Line

                                                                    If you are tired of feeling tired, then there is tremendous hope.

                                                                    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                                                    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                                                    • Enough High-Quality Sleep with Bedtime Routine
                                                                    • Regular Exercise You Love
                                                                    • Stress Reduction with Long-Exhale Breathing
                                                                    • Fatigue-Reducing Diet

                                                                    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                                                    More Tips to Help You Rest Better

                                                                    Featured photo credit: Cris Saur via unsplash.com

                                                                    Reference

                                                                    [1] YouGov: Two-fifths of Americans are tired most of the week
                                                                    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                                                    [3] The New York Times: Why Are We So Freaking Tired?
                                                                    [4] Mayo Clinic: Chronic fatigue syndrome
                                                                    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                                    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                                    [7] American Psychological Association: Getting a Good Night’s Sleep
                                                                    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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