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9 High Protein Breakfast Ideas That Can Keep You Fuller

9 High Protein Breakfast Ideas That Can Keep You Fuller

We’ve all heard it said before, but it bears repeating – breakfast really is the most important meal of the day.

With it’s ability to keep you feeling full longer, prompting you to eat less throughout the day and regulating your blood sugar, eating a healthy breakfast has a huge impact on your health!

Studies have shown that increased consumption of protein at breakfast can make an even bigger impact on our health and our waistlines. Heather Leidy, an assistant professor of Nutrition and Exercise Physiology at the University of Missouri, studied hunger sensations in people who had eaten 40 grams of protein at breakfast versus only 18 grams of protein. The group who ate the higher amount of protein reported decreased hunger throughout the entire day.

A high protein breakfast can help you feel less hungry, snack less, have improved workouts and increase your energy levels.

Here are 9 high protein breakfast ideas that can keep you fuller for longer:

Superfood Protein Oatmeal

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    Heart-healthy fiber, protein and amino acids come together to give you one power packed breakfast with this Superfood Protein Oatmeal! The key is the addition of quinoa, which adds nutrients and depth of flavor to this comforting breakfast. This breakfast is vegan and gluten free, so everyone can enjoy it. Add your favorite toppings – the potential combinations are endless!

    Baked Breakfast Cookie

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      A cookie for breakfast? Yes please! This protein packed breakfast includes oats, protein powder, nut butter and uses banana as a natural sweetener. Pair with a warm mug of coffee or tea and you’ll feel like you are having a special treat for breakfast.These easily freeze and travel to work/ school wonderfully.

      Fall Harvest Breakfast Salad

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        If you’ve never had a salad for breakfast, now is the time! Get your greens in for the day with this delightful and satisfying breakfast salad! Flavors of cinnamon and apple pair perfectly with a bed of leafy greens. Top this salad with a fried egg for a boost of breakfast protein.

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        Quinoa Breakfast Bars

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          These breakfast bars are packed with healthy fat and fiber, making them the perfect grab-and-go morning meal! Prep a large batch on the weekend and freeze in individual portions for a protein treat the whole family will enjoy. This is also the perfect solution for any leftover quinoa you have on hand.

          Pinto Bean Tofu Breakfast Rancheros

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            The combination of tofu and beans in this recipe gives you more than 18 grams of protein per serving! This is the perfect pre-workout meal and will help fuel you throughout the day. Treat yourself and enjoy this savory and satisfying breakfast.

            Flourless Chocolate Zucchini Muffins

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              There’s nothing wrong with a little chocolate for breakfast, especially if it includes an entire cup of shredded zucchini! These muffins are gluten free and combine almond butter, bananas, zucchini and cocoa powder to form a protein-filled snack. Pair a muffin with a hard boiled egg and side of fruit for the perfect breakfast.

              Coconut Almond Protein Shake

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                Smoothies and shakes are a great way to pack a lot of nutritional and protein power into a meal. Wake up in the morning and immediately feel like you’ve headed to a tropical island with this coconut almond protein shake! Almonds, vanilla protein powder and coconut combine for a delicious breakfast shake.

                Avocado, Spinach and Chevre Scramble

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                  It’s hard to find anything more filling than eggs in the morning. Add spinach and goat cheese and you have a nutrient dense and Paleo breakfast that is good for your brain and your heart! Add variety by changing the cheese and veggies and you will never get bored of this one!

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                  Yogurt-Filled Cantaloupe

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                    Add a pop of color and a boost of vitamins by serving your traditional yogurt in a cantaloupe bowl! Yogurt is traditionally high in protein, but make sure you go for plain and organic and avoid added sugars. Top with nuts or additional fruit and enjoy!

                    Featured photo credit: Breakfast is Ready via picjumbo.com

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                    Last Updated on January 11, 2021

                    11 Hidden Benefits of Using Oil Diffusers

                    11 Hidden Benefits of Using Oil Diffusers

                    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                    Read on for 11 hidden benefits of using oil diffusers.

                    1. Safe Scents That Make Sense

                    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                    2. Stress Relief

                    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                    3. Improved Sleep

                    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                    4. Appetite Control

                    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                    5. Bacteria and Mold Killing

                    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                    6. Decongestion and Mucus Control

                    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                    7. Mosquito Repellant

                    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                    8. Pain Relief

                    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                    9. The New Anti-Viral

                    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                    10. Improved Cognitive Function

                    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                    11. Money Saving

                    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                    Featured photo credit: Jopeel Quimpo via unsplash.com

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