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30 Breakfast Ideas To Keep You Energized All Morning

30 Breakfast Ideas To Keep You Energized All Morning

Start your day off right with a breakfast that not only fills you up, but gives you the energy to get through the morning.

Southwest Egg Scramble

    1. Southwest Egg Scramble

    Eggs are packed with protein, making them an egg-cellent breakfast option to keep you full ‘til lunch. Try adding a little salsa, avocado, and hot sauce for a southwest take on scrambled eggs.

    Breakfast Fruit Wrap

      2. Peanut Butter & Fruit Breakfast Wrap

      Breakfast wraps are quick and easy, making them perfect for days when you’re running behind. Slather peanut butter on a whole wheat tortilla or flax wrap and then pile on the fruit — strawberries, raspberries, bananas, apples, and blueberries are all great choices. You could also sub the peanut butter for greek yogurt for variety and extra protein.

      Citrus Green Smoothie

        3. Citrus Green Smoothie

        Drink your breakfast with this energy-bursting citrus green smoothie. Made with leafy green spinach, an energy-producing vegetable, grapefruit and oranges, you’ll get plenty of morning zest and calcium.

        Quinoa Breakfast Bowl

          4. Maple Pecan Quinoa Bowl

          If you like oatmeal, you’re gonna love this spin on a breakfast classic. The Maple Pecan Quinoa Bowl is full of complex carbohydrates, which digest slowly to keep you full longer. It’s also a great breakfast for those chilly autumn mornings, warming you up and preparing you for the day.

          Waffles & Fruit

            5. Peanut Butter & Fruit Waffles

            Waffles are a popular breakfast option, especially when they are easily prepared in a toaster. Instead of adding syrup and butter to your waffles, try adding peanut butter (or Nutella!) and fruit for a healthier and energy-boosting alternative.

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            Oatmeal with Fruit

              6. Oatmeal with Fruit & Nuts

              While oatmeal may seem like a plain and boring breakfast choice, its ability to keep you full has long been proven. Add some fruit, granola, and some nuts to jazz up your oatmeal, giving you even more energy to last all morning.

              Breakfast Burrito

                7. Breakfast Burrito

                Want to get the long-lasting benefits of scrambled eggs, bacon, tomatoes, chives and cheese, but don’t have time for a sit-down breakfast? Wrap up this fiber- and protein-rich breakfast in a whole wheat or flax tortilla or and take it on the go!

                Cereal Sundae

                  8. Cereal Sundae

                  Cereal is a quick and easy way to get a great start to your day. Make your favorite cereal a dessert by using lemon or vanilla greek yogurt to boost fiber and protein. Then, add your toppings, like fruit and granola.

                  Oatmeal Casserole

                    9. Oatmeal Casseroles

                    Looking for a new way to enjoy oatmeal? This delicious oatmeal casserole is a healthy way to get your fiber-filled oats. And, the cool thing about casseroles is that if you make it on Sunday, you’ll have breakfast ready to go all week.

                    Breakfast Quesadilla

                      10. Egg, Cheese, and Ham Quesadillas

                      Quesadillas aren’t just for lunch and dinner anymore. They’re perfect for breakfast too, especially when filled with eggs, cheese, ham, spinach, mushrooms, and other omelette-friendly ingredients.

                      Peanut Butter Quesadilla

                        11. Peanut Butter Banana Quesadillas

                        If you’re not an omelette fan, you can also make your breakfast quesadillas with peanut butter and bananas. Or with any other fruit you like.

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                        Berry Breakfast Smoothie

                          12. Berry Oat Breakfast Smoothie

                          This breakfast smoothie is berry good, combining energy-packed fruits and oats to sustain you throughout the morning.

                          Healthy Breakfast Casserole

                            13. Breakfast Casserole

                            Another easy breakfast casserole is this egg, hashbrown, and sausage dish. You can’t go wrong when combining these breakfast faves — and it’s easy to heat up and go in the morning.

                            PB-and-J-Yogurt-Parfait

                              14. PB&J Parfait

                              This PB&J Parfait is yummy and healthy, combining berries, oats, and greek yogurt to keep you full and fuelled up until lunch.

                              Apple Greek Yogurt Pancakes

                                15. Apple Vanilla Greek Yogurt Pancakes

                                Get ready to attack the day when you have Apple Vanilla Greek Yogurt Pancakes for breakfast. These protein-filled stacks will prepare you for the busiest of mornings, allowing you to stay focused and on-task.

                                Egg Bagel Sandwich

                                  16. Bagel Sandwich

                                  Up your breakfast game by turning your next bagel into a power packed morning treat. Add eggs, avocados, tomatoes, and spinach, like in this recipe, to boost your morning productivity.

                                  Fancy Toasts

                                    17. Fancy Toast

                                    Add energizing superfoods, like greek yogurt, blueberries, strawberries, and cinnamon, to your toast for a healthy jumpstart to your day.

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                                    Breakfast BLT

                                      18. Breakfast BLT

                                      If you love BLT’s, you’re gonna love this breakfast version. The addition of egg and avocado will help you step up your morning routine, while the traditional bacon, lettuce, and tomato will satisfy your tastebuds.

                                      Cantaloupe Bowl with Fruit

                                        19. Cantaloupe Yogurt Bowl

                                        Fruit, besides being delicious, gives the body power. And, when combined with greek yogurt, it becomes a breakfast super meal.

                                        Breakfast Pizza

                                          20. Breakfast Fruit Pizza

                                          What could be better than pizza for breakfast? Especially when this pizza raises your energy level and tastes yummy.

                                          Blueberry Banana Oatmeal

                                            21. Blueberry Banana Nut Oatmeal

                                            Incorporate more wholesome grains and oats into your diet with Blueberry Banana Nut Oatmeal. This dish is not only heart healthy, but will sustain you all morning.

                                            Banana Almond Smoothie

                                              22. Banana Almond Smoothie

                                              Jumpstart your morning with this Banana Almond Smoothie. It’s a smoothie-shake hybrid made with greek yogurt, bananas, and vanilla almond milk, blended together to kickstart your day.

                                              Pumpkin Muffins

                                                23. Pumpkin Muffins

                                                Fall is the perfect time to make these scrumptious pumpkin muffins. Make them on a Sunday and you’ll have a healthy, energy boosting breakfast every day throughout the week.

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                                                Crustless Quiche

                                                  24. Crustless Quiche

                                                  This crustless pastry dish is light and airy, leaving you feeling ready to take on the day.

                                                  Breakfast Biscuits

                                                    25. Egg & Cheese Sandwiches/Biscuits

                                                    Don’t spend money on egg and cheese sandwiches/biscuits when you can make your own! Plus, these DIY breakfast biscuits are healthier and more filling.

                                                    Avocado Egg Toast

                                                      26. Avocado & Egg Flatbread

                                                      Filled with protein and healthy fats, an avocado and egg flatbread is guaranteed to keep you full and energized until it’s time for lunch.

                                                      Spinach Ham Cheese Roll Up

                                                        27. Spinach and Ham Omelette Roll Up

                                                        Roll up your spinach and ham omelette in a flax wrap or whole wheat tortilla and take it on the go!

                                                        Mediterranean Breakfast Tostada

                                                          28. Mediterranean Breakfast Tostadas

                                                          This flavorful, greek-inspired tostada will put a pep in your step, giving you the boost you need to accomplish your morning goals.

                                                          Breakfast Stuffed Sweet Potatoes

                                                            29. Breakfast Stuffed Sweet Potatoes

                                                            Stuff a sweet potato with eggs, bacon, cheese, and various veggies for a delicious and filling breakfast.

                                                            Apple Banana Oatmeal Muffins

                                                              30. Apple Banana Oatmeal Muffins

                                                              Boost your morning and your productivity with these healthy, low fat, and satisfying Apple Banana Oatmeal Muffins.

                                                              Featured photo credit: img_1607 / with wind via flickr.com

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                                                              Last Updated on November 9, 2020

                                                              10 Real Reasons Why Breaking Bad Habits Is So Difficult

                                                              10 Real Reasons Why Breaking Bad Habits Is So Difficult

                                                              Bad habits expose us to suffering that is entirely avoidable. Unfortunately, breaking bad habits is difficult because they are 100% dependent on our mental and emotional state.

                                                              Anything we do that can prove harmful to us is a bad habit – drinking, drugs, smoking, procrastination, poor communication are all examples of bad habits. These habits have negative effects on our physical, mental, and emotional health.

                                                              Humans are hardwired to respond to stimuli and to expect a consequence of any action. This is how habits are acquired: the brain expects to be rewarded a certain way under certain circumstances. How you initially responded to certain stimuli is how your brain will always remind you to behave when the same stimuli are experienced.

                                                              If you visited the bar close to your office with colleagues every Friday, your brain will learn to send you a signal to stop there even when you are alone and eventually not just on Fridays. It will expect the reward of a drink after work every day, which can potentially lead to a drinking problem.

                                                              Kicking negative behavior patterns and steering clear of them requires a lot of willpower, and there are many reasons why breaking bad habits is so difficult.

                                                              1. Lack of Awareness or Acceptance

                                                              Breaking a bad habit is not possible if the person who has it is not aware that it is a bad one.

                                                              Many people will not realize that their communication skills are poor or that their procrastination is affecting them negatively, or even that the drink they had as a nightcap has now increased to three.

                                                              Awareness brings acceptance. Unless a person realizes on their own that a habit is bad, or someone manages to convince them of the same, there is very little chance of the habit being kicked.

                                                              2. No Motivation

                                                              Going through a divorce, not being able to cope with academic pressure, and falling into debt are instances that can bring a profound sense of failure with them. A person going through these times can fall into a cycle of negative thinking where the world is against them and nothing they can do will ever help, so they stop trying altogether.

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                                                              This give-up attitude is a bad habit that just keeps coming around. Being in debt could make you feel like you are failing at maintaining your home, family, and life in general.

                                                              If you are looking to get out of a rut and feel motivated, take a look at this article: Why Is Internal Motivation So Powerful (And How to Find It)

                                                              3. Underlying Psychological Conditions

                                                              Psychological conditions such as depression and ADD can make it difficult to start breaking bad habits.

                                                              A depressed person may find it difficult to summon the energy to cook a healthy meal, resulting in food being ordered in or consumption of packaged foods. This could lead to a habit that adversely affects health and is difficult to overcome.

                                                              A person with ADD may start to clean their house but get distracted soon after, leaving the task incomplete, eventually leading to a state where it is acceptable to live in a house that is untidy and dirty.

                                                              The fear of missing out (FOMO) is very real to some people. Obsessively checking their social media and news sources, they may believe that not knowing of something as soon as it is published can be catastrophic to their social standing.

                                                              4. Bad Habits Make Us Feel Good

                                                              One of the reasons it is difficult to break habits is that a lot of them make us feel good.[1]

                                                              We’ve all been there – the craving for a tub of ice cream after a breakup or a casual drag on a joint, never to be repeated until we miss how good it made us feel. We succumb to the craving for the pleasure felt while indulging in it, cementing it as a habit even while we are aware it isn’t good for us.

                                                              Overeating is a very common bad habit. Just another pack of chips, a couple of candies, a large soda… none of these are necessary for survival. We want them because they give us comfort. They’re familiar, they taste good, and we don’t even notice when we progress from just one extra slice of pizza to four.

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                                                              You can read this article to learn more: We Do What We Know Is Bad for Us, Why?

                                                              5. Upward Comparisons

                                                              Comparisons are a bad habit that many of us have been exposed to since we were children. Parents might have compared us to siblings, teachers may have compared us to classmates, and bosses could compare us to past and present employees.

                                                              The people who have developed the bad habit of comparing themselves to others have been given incorrect yardsticks for measurement from the start.

                                                              These people will always find it difficult to break out of this bad habit because there will always be someone who has it better than they do: a better house, better car, better job, higher income and so on.

                                                              Research shows that in the age of social media, social comparisons are much easier and can ultimately harm self-esteem if scrolling becomes a bad habit[2].

                                                              6. No Alternative

                                                              This is a real and valid reason why breaking bad habits is difficult. These habits could fulfill a need that may not be met any other way.

                                                              Someone who has physical or psychological limitations, such as a disability or social anxiety, may find it hard to quit obsessive content consumption for better habits.

                                                              Alternately, a perfectly healthy person may be unable to quit smoking because alternates are just not working out.

                                                              Similarly, a person who bites their nails when anxious may be unable to relieve stress in any other socially accepted manner.

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                                                              7. Stress

                                                              As mentioned above, anything that stresses us out can lead to adopting and cementing an unhealthy habit.

                                                              When a person is stressed about something, it is easy for bad habits to form because the mental resources required to fight them are not available[3].

                                                              We often see a person who had previously managed to kick a bad habit fall back into the old ways because they felt their stress couldn’t be managed any other way.

                                                              If you need some help reducing stress, check out the following video for some healthy ways to get started:

                                                              8. Sense of Failure

                                                              People looking to kick bad habits may feel a strong sense of failure because it’s just that difficult.

                                                              Dropping a bad habit usually means changes in lifestyle that people may be unwilling to make, or these changes might not be easy to make in spite of the will to make them.

                                                              Overeaters need to empty their house of unhealthy food, resist the urge to order in, and not pick up their standard grocery items from the store. Those who drink too much need to avoid the bars or even people who drink often.

                                                              If such people slip even once with a glass of wine, or a smoke, or a bag of chips, they tend to be excessively harsh on themselves and feel like failures.

                                                              9. The Need to Be All-New

                                                              People who are looking to break bad habits feel they need to re-create themselves in order to break themselves of their bad habits, while the truth is the complete opposite.

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                                                              These people actually need to go back to who they were before they developed the bad habit and try to create good habits from there.

                                                              10. Force of Habit

                                                              Humans are creatures of habit, and having familiar, comforting outcomes for daily triggers helps us maintain a sense of balance in our lives.

                                                              Consider people who are used to lighting up a cigarette every time they talk on the phone or eating junk food when watching TV. They will always associate a phone call with a puff on the cigarette and screen time with eating.

                                                              These habits, though bad, are a source of comfort to them, as is meeting with those people they indulge in these bad habits with.

                                                              Final Thoughts

                                                              These are the main reasons why breaking bad habits is difficult, but the good news is that the task is not impossible. Breaking habits takes time, and you’ll need to put long-term goals in place to replace a bad habit with a good one.

                                                              There are many compassionate, positive and self-loving techniques to kick bad habits. The internet is rich in information regarding bad habits, their effects and how to overcome them, while professional help is always available for those who feel they need it.

                                                              More on Breaking Bad Habits

                                                              Featured photo credit: NORTHFOLK via unsplash.com

                                                              Reference

                                                              [1] After Skool: Why Do Bad Habits Feel SO GOOD?
                                                              [2] Psychology of Popular Media Culture: Social comparison, social media, and self-esteem.
                                                              [3] Stanford Medicine: Examining how stress affects good and bad habits

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