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Quick And Easy: 10 Healthy Breakfasts That Are Better Than Cereal

Quick And Easy: 10 Healthy Breakfasts That Are Better Than Cereal

Do you desperately want a healthier start to your day, but are too tired and busy to even think about putting together a fancy, nutritious breakfast in the morning? You may have a demanding job, a heavy course load, several kids, or perhaps you’d just rather spend your morning time doing anything other than preparing food. It’s tempting to reach for a bowl of cereal to satisfy your hunger, but most of them are high in sugar and fat, leaving you prone to blood sugar crashes mid-morning and feelings of ravenous hunger by lunchtime. Instead, try these 10 ideas for a better breakfast. Some of them can be made ahead, and most take just 10-20 minutes to prepare.

1. Omelette

Omelette

    Photo Credit: Michael Phams/Flickr

    Health Benefits: Eggs are packed with protein that will help keep you satisfied until it’s time for your next meal. Add in some vegetables for vitamins, minerals, and fiber.

    Make It: Heat two tablespoons of olive oil in a skillet. Pour two beaten eggs into the pan and cook on a medium heat until the eggs are set. In a separate pan, gently fry some mushrooms, spinach, and tomatoes for the filling. Place it in the center of the omelette, fold over, and serve.

    2. Green Smoothie

    Green Smoothies

      Photo Credit: Heather Hammond/Flickr

      Health Benefits: Green smoothies are high in fiber, vitamins, and minerals. This recipe is delivers an iron boost from the spinach, which helps maintain your energy levels.

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      Make It: Grab 1 1/2 cups spinach, a few ice cubes, 1 small banana, 1 orange, and 1/4 cup coconut water and combine in a blender until smooth. For a protein boost, add a spoonful of seeds or protein powder.

      3. Fruit Salad

      Fruit Salad

        Photo Credit: Pixabay

        Health Benefits: If you have only a light appetite in the morning, stick with a classic fruit salad for a gentle start to the day. Use a variety of fruits for the best possible range of nutrients. For example, you can include bananas for potassium, kiwi for vitamin C, pomegranate for folate and vitamin K, and grapefruit for heart-friendly choline. Eating whole fruits rather than just drinking the juice is a great way to fit more fiber into your diet.

        Make It: Chop or dice at least three different fruits and mix together for a refreshing and healthy breakfast.

        4. Protein Bars

        Cranberry Protein Bar

          Photo Credit: Joanna Alderson/Flickr

          Health Benefits: An easy and tasty way to raise your protein intake, these bars will give you a steady release of energy throughout the morning. The nuts and seeds provide fibre, and dried fruits add sweetness without too many calories.

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          Make It: Make these in advance and they will last in an airtight container for at least one week. Alternatively, you can freeze them until needed. Take 1 1/2 cups almond meal, 1/2 cup coconut flour, 1/2 cup protein powder, 1/2 cup unsweetened shredded coconut, 1/2 cup dried cranberries, 1/4 cup of melted butter, 3 eggs, and 1/4 cup of honey and mix together. Bake at 350F in a 8″ x 8″ dish for 25-35 minutes. Cut into ten bars and allow to cool.

          5. Pita Breads

          Pitta

            Photo Credit: Ewan Munro/Flickr

            Health Benefits: Wholemeal pita breads are high in fiber, which is vital for maintaining stable blood sugar and intestinal health. Together with a combination of protein and vegetables, this is a perfect quick breakfast.

            Make It: Pick your preferred filling and start stuffing or dipping! Try lean ham and spinach, scrambled egg and mushroom, hummus and salsa, or chicken and avocado. For a high-protein vegan option, try tomato and lightly fried tofu, seasoned with salt and pepper.

            6. Frittata

            Frittata

              Photo Credit: Rool Paap/Flickr

              Health Benefits: Combining potato with egg, a frittata makes a more filling alternative to an omelette, so is a good option for those hectic mornings when you need something substantial to keep you going. The carbohydrates in the potatoes will also raise your energy levels.

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              Make It: This easy recipe takes under 20 minutes, or you can make it the night before and keep it in the fridge. Take 4 potatoes (cubed), 1 cup of diced onion, 6 eggs, some oil, and seasonings of your choice. To make a basic frittata, first heat a generous splash of olive oil in a non-stick pan until hot. Next, cook the potatoes until they start to fall apart. Add the onion and cook the mixture until it is soft. Meanwhile, beat the eggs together in a bowl. Mix this with the onion and potato mix. Add more oil to the pan and tip everything back in, cooking until golden brown and firm on both sides. You may have to flip the frittata a couple of times to ensure it is cooked evenly. Add in mushrooms, tomatoes, spinach, or any other vegetable you prefer.

              7. Oatmeal

              Oatmeal

                Photo Credit: Publicdomainpibtures.net

                Health Benefits: Low in sugar and tremendously filling, oatmeal is the perfect cold cereal replacement for cold winter mornings (or for any other time of the year). Increase the protein by adding nuts and seeds, and for an even greater health boost, add some fresh fruit.

                Make It: Top your oatmeal with a range of nuts and seeds. Consider making your own concoction and storing it in the cupboard so that all you have to do is make your oatmeal, sprinkle a handful of your own mix over the top, and get ready to enjoy breakfast! Try a hemp seed, flaxseed, linseed, brazil nut, hazelnut, and walnut mix to raise your Omega-3 levels, which may help in overcoming low mood.

                8. Breakfast Banana Split

                Banana Split

                  Photo Credit: Paul Martin/Flickr

                  Health Benefits: Have you ever wished you could have dessert for breakfast? You can! Load up on vitamins, minerals, and proteins by making over the traditional banana split in a breakfast-friendly fashion.

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                  Make It: Cut a banana in half and put on a plate. Now you’re going to make some clever, healthy substitutions. Instead of ice cream, add a couple of spoonfuls of cottage cheese. Instead of sugary sauces, use a little honey or agave nectar. Top with flaked and chopped nuts and a sprinkling of cocoa powder.

                  9. Yogurt With Extras

                  Yogurt

                    Photo Credit: Pixabay

                    Health Benefits: Along with its high protein content, natural yogurt is an excellent food for promoting gut health as it contains natural probiotics that help keep your digestive system in balance.

                    Make It: Start with a natural yogurt base and add a mixture of nuts, seeds, and fruit (either fresh or dried). If you feel the need for a sweetener, try using a teaspoon of honey or agave nectar instead of regular sugar.

                    10. Low Sugar Granola Bars

                    Granola Bars

                      Photo Credit: Theresa Carpenter/Flickr

                      Health Benefits: Much healthier than store-bought bars, these tasty breakfast snacks are a simple, easy-to-make morning treat. Their high seed content means that this breakfast delivers a decent amount of protein, and adding a few dark chocolate chips provides sweetness without lots of sugar or fat.

                      Make It: The following recipe makes approximately 10 servings. Take 1 cup pitted dates, 1/4 cup of honey, 1/4 cup of creamy salted natural peanut butter, 1 cup roasted and chopped unsalted almonds, 1 1/2 cups rolled oats, and some dark chocolate chips. Blend the dates in a food processor until they form a dough-like consistency before combining with the oats and almonds in a large bowl. In a pan, warm the peanut butter with the honey. Combine the two mixtures, stirring to gain an even distribution of ingredients. Stir in the chocolate chips. Finally, spread the resulting mix in a lined baking dish and press down to flatten. Place in a cool place for a few hours and allow to set.

                      Featured photo credit: Jules via flickr.com

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                      Jay Hill

                      Freelance Writer

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                      Last Updated on September 20, 2018

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                      1. Breathe

                      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                      • Take five deep breaths in and out (your belly should come forward with each inhale).
                      • Imagine all that stress leaving your body with each exhale.
                      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                      Feel free to repeat the above steps every few hours at work or home if you need to.

                      2. Loosen up

                      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                      3. Chew slowly

                      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                      4. Let go

                      Cliche as it sounds, it’s very effective.

                      The thing that seems like the end of the world right now?

                      It’s not. Promise.

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                      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                      Letting go isn’t easy, so here’s a guide to help you:

                      21 Things To Do When You Find It Hard To Let Go

                      5. Enjoy the journey

                      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                      6. Look at the big picture

                      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                      Will this matter to me…

                      • Next week?
                      • Next month?
                      • Next year?
                      • In 10 years?

                      Hint: No, it won’t.

                      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                      Stop agonizing over things you can’t control because you’re only hurting yourself.

                      7. Stop demanding perfection of yourself

                      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                      8. Practice patience every day

                      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                      • The next time you go to the grocery store, get in the longest line.
                      • Instead of going through the drive-thru at your bank, go inside.
                      • Take a long walk through a secluded park or trail.

                      Final thoughts

                      Staying calm in stressful situations is possible, all you need is some daily practice.

                      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                      Featured photo credit: Brooke Cagle via unsplash.com

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