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10 Quick and Healthy Breakfast Recipes for Busy People

10 Quick and Healthy Breakfast Recipes for Busy People

Making sure you have a great, healthy breakfast every morning is essential to start your day in the right way. The first meal of the day will set you up with a better mindset and enough energy to carry you until lunchtime. With the busyness of modern life, breakfast can sometimes be overlooked altogether or we tend to turn to unhealthy convenient choices just so we have something to keep us going and to keep the hunger at bay.

For those of us who have busy mornings and limited time to spend on making a wholesome breakfast, here are 10 quick and healthy breakfast recipes that are fast and convenient to make whilst giving you the optimum health boost you need to get you through your day.

1. Healthy Banana Bread

healthy-banana-bread
    Photo by Grace Elkus via realsimple.com

    Make this delicious and healthy banana bread at the start of the week and it’ll serve you for several mornings thereafter. Just grab it and go, adding toppings such as peanut butter, almond butter or just on its own. Packed full of healthy banana, it will give you a boost of energy as you head out of the door.

    2. Almond Butter, Yogurt and Fruit Parfait

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    fruit-parfait_300
      Photo by Danny Kim via realsimple.com

      If you want something a bit lighter that will also fill you up, this recipe will do the trick. With low-fat greek yogurt and almond butter this is packed full of protein that will keep hunger at bay until lunchtime and can be made in under 10 minutes.

      3. Apple Sandwiches with Almond Butter and Granola

      Apple-Sandwiches-with-Almond-Butter-and-Granola
        via garnishwithlemon.com

        So simple yet delicious, this quick and easy breakfast snack will be a hit with everyone including kids. Make as many as you fancy before heading out the door as they take little to no time to construct.

        4. Apple Muffin in a Mug

        20130515-Food015
          Photo via civilizedcavemancooking.com

          Mug cakes are all the rage but have you ever thought of making a healthy version for your breakfast? I love this because it literally takes 5 minutes to make in the microwave and it’s a great healthy option if you substitute coconut oil and coconut flour in the recipe. Have it with fruit or nut butter to add some extra protein.

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          5. Make-Ahead Freezer Breakfast Sandwich

          Egg-McMuffin-13
            Photo via thesuburbansoapbox.com

            These are great and convenient because you can make them ahead of time and defrost when you need them. You can easily adapt this recipe by adding anything you want, including avocado, tomato, spinach or use wholemeal bread if you want a healthier option.

            6. Easy Yogurt Overnight Oats

            easyyogurtyovernightoats-2
              Photo via shebakeshere.com

              Oats are full of fibre and are great at filling us up but we don’t always have the time to make porridge from scratch. This little recipe is great because it can all be done the night before and uses calcium-rich yogurt and fresh fruit. Let the yogurt soak into the oats and have the perfect healthy breakfast waiting for you when you get up.

              7. 5 Minute Avocado Toast with Egg

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                This is my favorite recipe because it combines avocado and egg which are both a great source of healthy nutrients and is always delicious without fail. So quick and easy to make, it’ll take you 5 minutes to prepare and will give you the energy you need to get you through the morning.

                8. Breakfast Egg Muffins with Bacon and Spinach

                16593215412_81d3eecf0d_c
                  via juliasalbum.com

                  Just make these little egg muffins in a big batch and store in the fridge or freezer. All you need to do is grab a couple as you go in the morning and you’ve not had to waste any time fiddling around to make anything. A quick and convenient solution for any busy morning people.

                  9. Berry Smoothie Bowl

                  8dea4d6a0fa214c2_smoothie-bowl.xxxlarge_2x
                    Photo via popsugar.com

                    If fruit is more your thing in the morning then try this quick smoothie recipe. It takes less than 5 minutes to prepare and you can use any combination of fruit you like making this a super healthy breakfast option. Greek yogurt will ensure you feel nicely full and keep you going until your next meal.

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                    10. Homemade Breakfast Bars

                    9bed8ffc8b52f7cf_breakfast-bar
                      Photo via popsugar.com

                      If you like the convenience of breakfast bars but feel the shop-bought ones are too unhealthy then why not make your own? This recipe is packed full of goodness and you can make them ahead of time so all you need to do is grab one and put it in your bag for the journey to work.

                      Featured photo credit: kpgolfpro via pixabay.com

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                      Jenny Marchal

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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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