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50+ Gluten Free Breakfast Ideas (Including Pancakes!) That You Can Try At Home!

50+ Gluten Free Breakfast Ideas (Including Pancakes!) That You Can Try At Home!

Is there anything more satisfying than to eat delicious pancakes or mouth-watering waffles for breakfast? Such a sweet way to start your day! But for those of you who are allergic to gluten, or on a gluten free diet, this seems like a nightmare. You long for those treats in the morning, yet you know it’s not good for you. Luckily for you, we give you 50+ gluten free recipes, from pancakes and muffins to breakfast bowl. Now you can enjoy these delicious treats and have a gluten free breakfast.

Pancakes and waffles

If your favorite breakfast foods are pancakes or waffles, you’ll find many delicious recipes that are gluten free and healthy.

Strawberry buckwheat pancakes

    These delicious pancakes are the tastiest when made with fresh fruits, so you can use any other seasonal berries instead. They are ideal for vegans and super healthy as the recipe includes buckwheat flour which contains the mineral manganese that makes our connective tissue strong.

    Fluffy gluten free pancakes

      These extra fluffy pancakes are high in fiber and low in sugar. Easy and requiring very little time for preparation, the base recipe can be upgraded with your favorite fruits and toppings.

      Gluten free blueberry pancakes

        Another great alternative that uses gluten free flour. Instead of blueberries, you can use pecans if you prefer crunchy pancakes. This recipe uses butter milk, but it can be substituted with vinegar or lemon juice.

        Gluten free vegan pancakes

          These pancakes are soft and delicious, but at the same time gluten free and allergy friendly, thus they can satisfy anyone’s dietary needs.

          Easy gluten free oat waffles

            Easy to make, yet so delicious waffles. They are light, and crispy and fluffy at the same time. The secret to making them is to let the batter sit for 10 minutes before you start cooking them.

            Banana coconut waffles

              Although the list of ingredients for these waffles might seem really long, it doesn’t take that long to make the batter. Banana and coconut are the perfect flavor combination for these crispy waffles.

              Fluffy gluten free waffles

                This is another simple recipe that requires just 10 minutes for preparation. They are also great for vegetarians and low in calories. To make them even more healthy, you can use stevia instead of sugar. You can also add cinnamon or pumpkin pie spice to spice up the flavor.

                Easiest gluten free waffles

                  With total preparation time of 13 minutes, these waffles are really a great choice if you want to have a delicious breakfast, but you don’t have a lot of time. This is a basic recipe, but you can add any topping of your choosing, both sweet and savory.

                  Muffins

                  Muffins are a great way to start your day. When preparing them, it is always important to mix dry and wet ingredients separately, and then combine them.

                  Banana walnut muffins

                    Bananas and walnuts make a great combination for this healthy recipe that uses honey as a sweetener and brown rice flour. They are both rich on nutrients and delicious.

                    Chocolate muffins

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                      This is the perfect recipe for chocolate lovers. They are gluten free, dairy-free, yeast-free, and rich in fiber but at the same time rich and moist.

                      Gluten free blueberry muffins

                        If you don’t have fresh blueberries, you can also use frozen ones for this recipe. These muffins are really easy to make and really light in texture. If you are allergic to eggs, you can use ground flex mixture instead.

                        Carrot cake muffins

                          These sugar-free muffins can be made with three different kinds of frosting to indulge everyone’s taste. They are fluffy and moist inside and are perfect for breakfast, and snack as well.

                          Cinnamon toast morning muffins

                            These muffins are ideal to have with your first coffee in rainy autumn mornings. There are just nine ingredients you need for these fluffy and moist muffins, and cinnamon sugar and espresso will wake up all your senses with every bite.

                            Gluten free pumpkin pecan muffins with chocolate chips

                              There are so many great flavors combined into this muffin. They are also great mood lifters for cold autumn mornings.

                              Gluten free lemon raspberry muffins

                                Perfect for sunny summer mornings with your favorite ice coffee and ideal for those who prefer sour flavors. If you are not a fan of sour flavors, you can easily put other fruits of your choosing.

                                Gluten free sweet potato muffins

                                  These muffins are really moist and soft, with sweet potato and cranberry sauce providing a real explosion of flavors. Perfect to make after Thanksgiving if you have some sweet potatoes and cranberry sauce left.

                                  Savory dishes

                                  There is a large selection of savory breakfast recipes for those on gluten free diet.

                                  Breakfast pizza with gluten free cauliflower crust

                                    This recipe uses cauliflower as a substitute for typical pica crust. As cauliflower can be found in different colors, such as green yellow and purple, you will not only have a gluten free healthy breakfast, but an amazing pop of colors on your plate as well.

                                    Canadian bacon and potato frittata

                                      This is the perfect breakfast idea for all bacon lovers. It’s simple to make and rich in potassium, calcium and vitamin A.

                                      Greek breakfast bread

                                        Packed with Mediterranean flavors of olives and feta cheese, this breakfast bread will make you feel as if you are sitting somewhere in Greece, listening to the sound of the waves. And what is best – it’s completely gluten free!

                                        Mexican breakfast pizza

                                          Another delicious, but a bit spicier breakfast pizza recipe. It includes black beans, salsa and black pepper, but you can improvise and add your other favorite toppings.

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                                          Gluten free egg burritos

                                            Simple to make, yet so full of flavors and equally delicious for kids and adults. The basic version includes onions, but you can also add tomatoes, mushrooms and peppers.

                                            Zucchini pancakes

                                              These delicious pancakes have similar taste to hash brownies but more rich in nutrients. You make an extra batch, slightly cook them and save in the freezer for later.

                                              Gluten free breakfast tostadas

                                                Made with brown rice tortillas and spiced up with eggs, fresh vegetables, salsa, sour cream and cheese, these tostadas are a true mouthful and a great source for energy for the day ahead of you.

                                                Peppery potato omelet

                                                  This is perfect gluten free breakfast with less than 200 calories. This omelet is both eye-pleasing and tasty thanks to gold potatoes, bell peppers and parsley.

                                                  Breakfast bowl

                                                  Breakfast bowl is a great way to put all the ingredients you like in one meal. You can choose between fruit-based bowls or savory bowls.

                                                  Quinoa breakfast bowl

                                                    Quinoa is packed with proteins that will give you the necessary energy and also gluten free. This breakfast bowl combines quinoa, fresh fruit, nuts and a little bit of spice for nourishing breakfast.

                                                    Creamy banana buckwheat porridge

                                                      This is the perfect comfort food for colder weather and a great way to boost your immunity. You will get your daily dose of potassium from bananas, protein from almond milk and a lot of magnesium from buckwheat.

                                                      Raspberry breakfast bowl

                                                        Perfect for those morning when you are in a hurry, as it is really quick to prepare. It combines raspberry with maple syrup, vanilla extract and almond butter and you can top it with yogurt, such as full fat Greek yogurt.

                                                        Blueberry coconut smoothie bowl

                                                          Another quick recipe full of antioxidants and fiber. It is really refreshing, so it will be great source of energy for hot summer mornings.

                                                          Green monster smoothie bowl

                                                            Quite easy to make, as you just need to blend up the ingredients and put your favorite toppings. This creamy bowl is full of fresh and healthy ingredients, such as bananas, peaches, kale, blackberries, almonds and pumpkin seeds.

                                                            Gluten free breakfast power bowl

                                                              Made with soaked quinoa and chia seed, this bowl is full of antioxidants and fiber, and it will give you the energy to make it through the day.

                                                              Zucchini noodle breakfast bowl

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                                                                If you prefer savory breakfast bowls, you will love this grain-free, dairy-free and sugar-free bowl. It combines zucchini noodles with avocado cream sauce, and to add even more flavor, you have sweet roasted potato and a fried egg.

                                                                Gluten free Mexican breakfast bowl

                                                                  This is prefect, mouth-watering breakfast full of different flavors and proteins. If you stay away from dairy products, you can replace the cheese and Greek yogurt with guacamole.

                                                                  Casseroles and quiches

                                                                  Casseroles and quiches can also be gluten free and delicious at the same time.

                                                                  Coconut green bean casserole

                                                                    This is a great spring dish that is gluten free and combines the flavors such as green beans, coconut milk, almonds and ginger.

                                                                    Gluten free breakfast casserole

                                                                      This is a simple and delicious recipe with pork sausage and cheddar cheese that will power you up during the cold days.

                                                                      Bacon breakfast casserole

                                                                        Another simple recipe for bacon lovers. It also includes vegetables such as onions, green bell pepper, and is a perfect family breakfast.

                                                                        Breakfast casserole with sausage and cheese

                                                                          This recipe also combines sausages and cheese, but at the same time, it’s low in carbs. This is the perfect comfort food that can include your favorite vegetables as well.

                                                                          Mini Mediterranean gluten free quiche

                                                                            In addition to being gluten free, these quiches are also dairy-free. They are full of Mediterranean flavors such as sun-dried tomatoes, garlic and black olives.

                                                                            Gluten free quiche

                                                                              Gluten free pastries can be challenging to make, yet this quiche is really delicious. It uses gluten free plain flower for crust, and bacon, cheese, spinach, garlic and leeks for filling. You can serve it with crisp green salad.

                                                                              Gluten free sausage quiche

                                                                                For this quiche you only need 5 ingredients and an hour to make, but it is still quite rich in taste.

                                                                                Perfect gluten free quiche

                                                                                  The secret for this gluten free quiche is to make the perfect light and flaky crust. The filling this recipe uses is a classic one that combines mushrooms and cheese.

                                                                                  Breakfast bars

                                                                                  There is a wide range of recipes for both sweet and savory breakfast bars to suit anyone’s taste.

                                                                                  Spinach-quinoa breakfast bars

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                                                                                    These bars are perfect for those who prefer the savory taste. They will make you full for a long time, and you’ll be happy to know they are really easy to make. They are a great source of protein, and you can add other vegetables, herbs or even bacon.

                                                                                    Banana bread chocolate chip oat breakfast bars

                                                                                      Easy to make bars that taste just like banana bread. They are full of flavors, yet contain no flour, butter, eggs, or dairy.

                                                                                      Blueberry bars

                                                                                        What’s great about these bars is that they are raw – so no baking required. They are made from gluten free oat flour, which is rich in proteins, fibers and zinc, and organic blueberry puree.

                                                                                        Oatmeal breakfast bars

                                                                                          The combination of peanut butter and chocolate chips is what makes these bars so delicious. And they are super healthy as they have no refined sugar, butter and oil.

                                                                                          Grab-and-go oatmeal bars

                                                                                            Rich in proteins and fiber, these oatmeal bars are the perfect breakfast on the go. Make them the night before, and you will have delicious and healthy breakfast the next morning.

                                                                                            Healthy granola bars

                                                                                              These five ingredients healthy bars are easy to make and perfect for those who like that sweet-savory flavor, as they combine peanut butter and honey. They will keep you full without all the unnecessary sugar.

                                                                                              Gluten free vegan breakfast bars

                                                                                                What’s great about these bars is that you can change some ingredients according to your preferences. They are full of nuts, seeds, dried fruit and coconut milk. For better taste, you can also add some dark chocolate.

                                                                                                Breakfast bars

                                                                                                  These healthy, tasty bars are also quick to make. They are full of nutrients are they are made from almond flour, agave nectar, pumpkin seeds, sunflower seeds and blanched almonds.

                                                                                                  How to make gluten free granola

                                                                                                  Granola is the perfect breakfast food that can be served with milk or yogurt. If you wish to eat gluten free granola, we give you some recipes.

                                                                                                  Gluten free granola

                                                                                                    It is easy to make your own granola that is gluten free by using gluten free oats. With this recipe you will get a large batch of granola that is full of healthy seeds.

                                                                                                    Homemade granola

                                                                                                      This recipe does not require a lot of effort on your part, that will come in handy when you don’t have the time to prepare breakfast.

                                                                                                      Featured photo credit: https://pixabay.com/ via pixabay.com

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                                                                                                      Ana Erkic

                                                                                                      Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                                                                                                      Last Updated on March 30, 2020

                                                                                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                                                                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                                                                                      Feeling tired all the time?

                                                                                                      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                                                                                      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                                                                                      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                                                                                      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                                                                                      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                                                                                      What Happens When You’re Too Tired

                                                                                                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                                                                                      Here are some common examples of what happens when you’re feeling tired:[3]

                                                                                                      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                                                                                      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                                                                                      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                                                                                      • You may find it more difficult to exercise or to perform any type of athletic activity.
                                                                                                      • Your immune system may weaken causing you to pick up infections more easily.
                                                                                                      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                                                                                      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                                                                                      Are you saying that feeling tired can make me overweight?

                                                                                                      Unfortunately, yes!

                                                                                                      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                                                                                      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                                                                                      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                                                                                      Why Are you Feeling Tired All the Time?

                                                                                                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                                                                                      Here’s a quick overview of each root cause of feeling tired all of the time:

                                                                                                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                                                                                      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                                                                                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                                                                                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                                                                                      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                                                                                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                                                                                      Feeling Tired vs Being Fatigued

                                                                                                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                                                                                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                                                                                      Tiredness is primarily about lack of sleep.

                                                                                                      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                                                                                      Symptoms of fatigue include:

                                                                                                      • Difficulty concentrating
                                                                                                      • Low stamina
                                                                                                      • Difficulty sleeping
                                                                                                      • Anxiety
                                                                                                      • Low motivation

                                                                                                      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                                                                                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                                                                                      How Much Sleep Is Enough?

                                                                                                      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                                                                                      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                                                                                      So, quantity and quality do matter when it comes to sleep.

                                                                                                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                                                                                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                                                                                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                                                                                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                                                                                      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                                                                                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                                                                                      4 Simple Changes to Reduce Fatigue

                                                                                                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                                                                                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                                                                                      2. Exercising regularly
                                                                                                      3. Using stressbusters
                                                                                                      4. Creating a bedtime routine to sleep better

                                                                                                      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                                                                                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                                                                                      In addition, I lost two inches off my waist and looked and felt better than ever.

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                                                                                                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                                                                                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                                                                                      • L is for Lifestyle and means living healthy including getting enough sleep.
                                                                                                      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                                                                                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                                                                                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                                                                                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                                                                                      And yes, there does seem to be an important correlation between being lean and feeling rested.

                                                                                                      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                                                                                      L — Living Healthy

                                                                                                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                                                                                      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                                                                                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                                                                                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                                                                                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                                                                                      1. Unplug

                                                                                                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                                                                                      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                                                                                      2. Unwind

                                                                                                      Do something to relax.

                                                                                                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                                                                                      3. Get Comfortable

                                                                                                      Ensure your bed is comfortable and your room is set up for sleep.

                                                                                                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                                                                                      Also, it’s ideal if your bedroom is dark and there is no noise.

                                                                                                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                                                                                      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                                                                                      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                                                                                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                                                                                      E — Exercise

                                                                                                      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                                                                                      That’s what happened in my case.

                                                                                                      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                                                                                      As part of my lifestyle upgrade, I knew I needed to move more.

                                                                                                      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                                                                                      That made sense to me.

                                                                                                      So, I decided to swim.

                                                                                                      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                                                                                      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                                                                                      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                                                                                      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                                                                                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                                                                                      A — Attitude

                                                                                                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                                                                                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                                                                                      Do you want to know what that master stress-busting technique was?

                                                                                                      Breathing.

                                                                                                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                                                                                      Here’s how you do “Long-Exhale Breathing”:

                                                                                                      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                                                                                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                                                                                      3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                                                                                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                                                                                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                                                                                      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                                                                                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                                                                                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                                                                                      Plus, this is a great technique for helping you get to sleep, too.

                                                                                                      N — Nutrition

                                                                                                      Diet is vital for beating fatigue – after all, food is your main source of energy.

                                                                                                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                                                                                      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                                                                                      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                                                                                      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                                                                                      Here’re 9 simple diet swaps you can make today:

                                                                                                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                                                                                      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                                                                                      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                                                                                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                                                                                      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                                                                                      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                                                                                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                                                                                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                                                                                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                                                                                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                                                                                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                                                                                      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                                                                                      The Bottom Line

                                                                                                      If you are tired of feeling tired, then there is tremendous hope.

                                                                                                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                                                                                      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                                                                                      • Enough High-Quality Sleep with Bedtime Routine
                                                                                                      • Regular Exercise You Love
                                                                                                      • Stress Reduction with Long-Exhale Breathing
                                                                                                      • Fatigue-Reducing Diet

                                                                                                      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                                                                                      More Tips to Help You Rest Better

                                                                                                      Featured photo credit: Cris Saur via unsplash.com

                                                                                                      Reference

                                                                                                      [1] YouGov: Two-fifths of Americans are tired most of the week
                                                                                                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                                                                                      [3] The New York Times: Why Are We So Freaking Tired?
                                                                                                      [4] Mayo Clinic: Chronic fatigue syndrome
                                                                                                      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                                                                      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                                                                      [7] American Psychological Association: Getting a Good Night’s Sleep
                                                                                                      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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