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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 February 18, 2019

                                                              13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                                              13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                                              Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                                              Why is this so critically important to you?

                                                              The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                                              Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                                              1. Know That Fear Is Real, but Can Be Overcome

                                                              Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                                              When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                                              • The child who has to be physically dragged to their first day of school.
                                                              • The man facing the judge.
                                                              • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                                              • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                                              • The woman that’s told “We are sorry, we can’t help you.”
                                                              • The man that faces the empty circle of a gun and prays for his very existence.

                                                              These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                                              Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                                              Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                                              2. Accept Your Fear

                                                              Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                                              We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                                              And here’s what can be done.

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                                                              3. Get Some Perspective

                                                              I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                                              And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                                              That girl will go far. Because she truly gets fear.

                                                              We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                                              So look around you to get some perspective on your fear:

                                                              • Are you really at risk?
                                                              • Will this kill you?
                                                              • Which leads us on to..
                                                              • If the worse was to happen what would it be?

                                                              4. Hold a Hand

                                                              As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                                              Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                                              We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                                              Ask yourself:

                                                              • If the worse were to happen, what would that be?
                                                              • Could that really happen?
                                                              • If the worse did happen, how would you recover?
                                                              • If the worse were to happen, what would you need to do next?

                                                              By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                                              5. Know Whose Hand You Hold Either Physically or Emotionally

                                                              This helps with fears for the rest of your life.

                                                              Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                                              The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                                              It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                                              For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                                              Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                                              6. Understand That There Are Some Things Fear Will Never Touch

                                                              I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                                              Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                                              Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                                              Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                                              Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                                              Of all the billions of people on this planet, no one will have an answer identical to yours!

                                                              7. Process Your Fears to Carry on with Life

                                                              Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                                              I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                                              It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                                              One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                                              Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                                              It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                                              8. Assume the Worse

                                                              If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                                              Think how naughty they felt to be doing something that was not allowed?

                                                              • Think about what age it may have made them feel?
                                                              • Think about how they feel about champagne?
                                                              • What special moments it’s been a part of in their lives?

                                                              And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                                              When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                                              Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                                              9. Take a Fear That Feels Insurmountable Right Now.

                                                              If you were to repeat it to me out loud, what would you say?

                                                              Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                                              Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                                              10. You Are Not Defined by Your Fear

                                                              One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                                              11. Go with Fear

                                                              When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                                              I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                                              Notice how they’ve found their hidden fears and want to face them?

                                                              One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                                              However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                                              We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                                              12. Discover Great Skills in Your Scary Moments

                                                              And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                                              The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                                              What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                                              13. Own Your Fear

                                                              Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                                              We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                                              You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                                              More Resources About Fighting Fear

                                                              Featured photo credit: Ben White via unsplash.com

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