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Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home

Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home

In the everyday hustle and bustle of life, it is not easy to recognize subtle changes manifesting in the body. When something is not quite right,the body sends out warning signs of discomfort. We tend too dismiss these signs quicker than the 6am alarm and get some quick fix medication without dealing with the root of the problem

Scientific evidence [1] clearly points out the root most health issues are poor diet habits leading nutritional deficiencies.

These problems build up gradually and may not be easy to notice. The best way to tell if your diet is in good tact is by being on the lookout for the main warning signs of a poor diet .

A proper high fibre breakfast will prevent diabetes, constipation, irritable bowel syndrome, diverticulosis, heart disease, colon cancer and hemorrhoids. Good food essentially amounts to maintaining good health. Consume more oats,brown rice seeds,greens and nuts.

Signs That You Are Not Eating Enough Fibre.

Do you feel like you are carrying huge baggage in your stomach?

When you visit the loo less than three times a week for bowel movements you are most probably constipated. Constipation is caused by a lack of insoluble fibre in your daily diet. The best way to remedy this is adding more wholewheat bread, seeds, brown rice and fruits into your meals.

Are you starting to gain weight?

Vegetables high in fibre usually make you chew for a longer time and fills you up, decreasing food intake. Try skipping french fries and rather opt for lentils or steamed broccoli that has high fibre content

Are you always feeling hungry?

Snacks that are highly processed will leave you unsatisfied. Foods low in fibre leave you with hungry pangs much sooner than a high fibre meal. Try adding legumes to your salad or sprinkle some flax seed into your oatmeal. Both are great soluble fibre sources .

Try nutritious and health snacks rather than indulging in processed junk.

  • A snack rich in vitamin A, like sweet potato chips cooked in olive oil.
  • A snack rich in vitamins A, C and K, like Kale leave chips drizzled in olive oil.
  • A surprising antioxidant and fibre source is a bowl of popcorn.

Do you have a high cholesterol condition?

Fibre can reduce your hunger pangs, it also lower cholesterol levels. Soluble fiber combines with small intestine cholesterol, keeping it away from the blood stream.

Do You Have high blood sugar?

Fibre is known to delay the sugar absorption of sugars into the blood stream. This makes the blood sugar levels rise at a slower pace .

Does your digestion hurt?

When you begin to develop irritation and pain in your larger intestine lining due to an inflamed pouch, it is a diverticulitis condition that is correlated with a diet low in fibre . In more severe cases, diverticulitis can cause vomiting, diarrhea, fever and bloating.

Here we offer you some easy, quick and high fibre content breakfast for you to try!

Sweet morning delicacies

Boxed cereals , even if they may be labeled as healthy usually have refined flour,artificial colors, corn syrup and sugar. The health dangers that lurk in processed cereal is the same as those in a can of soda.

Let us start each day with a boost of high fibre breakfasts.

1. Chia Seeds and Oats

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    Chia seeds are the super seeds keeping the body hydrated and improving overall endurance. Wake up to a breakfast leaving you fueled with healthy fats, fiber and calcium.

    2. Seeds with Peanut butter on Toast

      A daily dose of breakfast fibre is easy to prepare with a sprinkle of flax and chia seeds. Your morning will launch with a jump-start digestion together with B-vitamins, fatty acids and calcium. It will ensure bone ,blood, as well as heart health.

      3. Overnight Vanilla Oats

        Figs,two fresh fruit, and some dates with vanilla oatmeal soaked overnight, gets together a naturally sweet bowl full of fibre, calcium, potassium and antioxidants.

        4. Strawberry and Chocolate Kale

          Some sprinkled cocoa together with the vitamin-rich fibre rich leafy green, Kale, in rolled oats, sliced fruit and nut butter makes an intriguing breakfast.

          5. Oatmeal and Banana

            Oatmeal together with fiber rich bananas and walnuts to fill you up is packed with protein and fibre keeping energy intact right through the usual mid-morning down slide.

            6. Brown Rice Breakfast

              Brown rice does not need to be limited to lunch and dinner menus! The nutty, fiber- filled grain makes a delectable breakfast . Add some maple syrup in a mix of apple chunks and dates, spiced with cinnamon for a gluten-free healthy morning boost.

              7. Quinoa and Strawberry Parfait

                Quinoa seeds has an impressive fibre and protein profile. With alternate layers of seeds in cloudy pillows of Greek yogurt and a dash of walnuts, quench you morning hunger with a superfood heart-healthy meal to start your day.

                8. Blueberries and Seeds

                  Raw blue berries with some almond milk , sunflower, flax,hemp and chia seeds leaves you with a gluten and dairy free morning mix loaded with nutritional goodness to kick-start the day

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                  SAVOURY MORNING TREATS

                  9. Veggie Packed Burrito

                    A high fibre tortilla Burritos wrapped in your choice of veggies makes a a filling breakfast that is great tasting,nutritious ans easy to make.

                    10. Spinach and Tofu Quiche

                      A vegan breakfast recipe with dried tomatoes, spinach and tofu and is rich in fibre and boosts the immune system.

                      11. Lentil Savory

                        Lentils are rich in minerals , high fiber and a low GI making it an ideal breakfast. Packed with irons and B vitamins, lentils for breakfast are a healthy start to the day.

                        12. Chickpea Flour Pizza

                          Chickpea flour is a nutrition powerhouse, with fibre, plant protein and iron. Ground chickpeas pizza is a great base skipping the kneading, chilling an rising process. Top up with avocado and salsa for a gluten-free powerhouse of essential nutrients .

                          13. Breakfast Quesadilla

                            A breakfast Quesadilla is versatile with ingredients to suit preferences. A combination of spinach and white beans and white cheddar cheese make a rich power packed filling for any morning.

                            14. Avocado and Salmon Salad

                              Avocado with smoked salmon slices and some fibrous vegetable packs a healthy punch running past lunchtime.

                              15. Sweet Potato and Spinach

                                Spinach full of fibre and tomatoes, together with slow-digesting sweet potato carbohydrates is a great way to power through to lunchtime.

                                16. Savory Oatmeal

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                                  A savory oatmeal version includes a unique combination of feta and pine nuts together with the antioxidants and sweetness from figs.

                                  17. Avocado and Chickpea Toast

                                    Avocado toast is trendy on brunch menus these days. Add on , paprika chickpeas. It will add satisfying crunch, and generous portion of protein and fibre.

                                    18. Hummus Wrap

                                      High-fibre grains and greens make a nutritious wrap can proven to not only benefit but improves overall health.

                                      19. Green Delicacies on Wholegrain

                                        Chopped broccoli, chickpea with avocado cubes on wholegrain toast, muffins or pita is a perfect alternative to greasy fried eggs.

                                         Breakfast Power Smoothies

                                        20. Blueberry Muffin Smoothie

                                          A blueberry muffin drink will steer you out of morning grogginess . The lavender concoction is packed with high-quality antioxidants from the blueberries. Oats ans chia seeds add in the extra fibre.

                                          21. Peanut Butter and Jelly Smoothie

                                            A banana mixed in peanut butter spoonfuls enough with added oats and chia seeds too. The result is complex carbohydrates with fatty acids that guarantee satisfaction.

                                            22. Pineapple Coconut Smoothie

                                              Pineapple has effective important dietary coconut is filled wit fibre, vitamins E, C, and B as well as iron, selenium, calcium ,sodium, phosphorous and magnesium, making the combo a nutritious smoothie.

                                              23. Raw Banana and Cacao

                                                The smoothie is high in calcium fiber and protein, and will fill you up for hours. Plus a great excuse to get some chocolate with breakfast.

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                                                24. Kale Smoothie

                                                  This is a perfect way of serving the Kale with all its nutrient content and health benefits and nutrient content . Kale is filled with minerals and vitamins including vitamin C, A and K together with potassium, copper and iron. This high in fiber superfood stabilizes the blood sugar levels keeping the digestive tract smooth.

                                                  25. Strawberry and Orange Smoothie

                                                    This tropical smoothie tropical smoothie has a mixture Greek yogurt blended with coconut milk, orange juice and strawberries, it is low in calories and creamy smooth!

                                                    26. Kale,Acacia and Berry Smoothie

                                                      A combination of blueberries,banana and strawberries go a long way and you are left with a juicy ,sweet and delicious fruity flavour, enhanced with acai powder fading away the taste of kale.

                                                      27. Classic Green Monster Smoothie

                                                        Spinach in a mix of chia seeds,peanut butter is served up in a smoothie full of vitamins A, K and C, and K together with magnesium, fiber and calcium.

                                                        28. Strawberry and Banana Smoothie

                                                          Strawberry and -Banana with almond milk, chia seeds, and pumpkin seeds with cacao nibs, and flaked coconut make a perfect combo smoothie.

                                                           29. Sage Pear Smoothie

                                                            Moringa is a special ingredient in the smoothie. Moringa is a plant with stress management and anti-aging benefits. It helps the body detoxify. With blend of hemp seeds, rich in Omega 3 and fatty acids, with a Vitamin E, this smoothie ensures a healthy body and clear mind .

                                                            30. Cherry Berry Ginger Smoothie

                                                              This is a recovery smoothie containing strawberries rich in anti oxidants. Kale, wheatgerm together with vitamin C eases pain makes it decrease muscle damage induced by exercise.

                                                              Featured photo credit: Pixabay via pixabay.com

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                                                              Nena Tenacity

                                                              Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

                                                              Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea Want To Look Younger And Be Healthier? Acai Berry Is Your New Breakfast Idea!

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                                                              Last Updated on September 18, 2020

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                                              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                                              1. Exercise Daily

                                                              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                                              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                                              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                                              If you’re a morning person, check out these morning exercises that will start your day off right.

                                                              2. Duration Doesn’t Substitute for Intensity

                                                              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                                              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                                              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                                              3. Acknowledge Your Limits

                                                              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                                              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                                              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                                              4. Eat Healthy, Not Just Food That Looks Healthy

                                                              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                                              The basic nutritional advice includes:

                                                              • Eat unprocessed foods
                                                              • Eat more veggies
                                                              • Use meat as a side dish, not a main course
                                                              • Eat whole grains, not refined grains[3]

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                                                              Eat whole grains when you want to learn how to get in shape.

                                                                5. Watch Out for Travel

                                                                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                                                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                                                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                                                6. Start Slow

                                                                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                                                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                                                7. Be Careful When Choosing a Workout Partner

                                                                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                                                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                                                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                                                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                                                Final Thoughts

                                                                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                                                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                                                More Tips on Getting in Shape

                                                                Featured photo credit: Alexander Redl via unsplash.com

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