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Missing Breakfast is Not Good For You! Here Are 10 Best Breakfast Foods and Quick Recipes For a Good Morning

Missing Breakfast is Not Good For You! Here Are 10 Best Breakfast Foods and Quick Recipes For a Good Morning

Chances are, you have heard someone tell you not to skip breakfast. This is usually followed with, “it’s the most important meal of the day!” But when you slept through your alarm and you need to wash your hair, finding five minutes to get dressed beats finding five minutes to grab something to eat. Sure, you will hear your stomach growling before you get to work or class, but it’s no big deal, right? You can just eat a big lunch and you’ll be fine. Well it turns out that isn’t the case. In fact, skipping breakfast can lead to more than hunger. According to one study, men who skip breakfast increase their risk of heart attack by nearly 30% [1]. And women who skipped their first meal of the day put themselves at risk of developing Type 2 diabetes by about 54%.

But even if you know how important breakfast is, we live in a fast-paced world. Often times, there just doesn’t seem to be any room to make a meal when you first wake up. And going through a drive through or getting one of those suspicious breakfast sandwiches at Starbucks usually leaves you with more guilt than nutrition. So you go without. This seems like a smart move. After all, if you eat nothing, it’s better than eating something fattening or sugary probably. Well, that’s a myth, too!

Why you need to eat breakfast.

You’ll gain weight if you skip breakfast.

Though it can be tempting to skip breakfast due to a lack of time, appetite or options, skipping breakfast can actually lead to weight gain, not loss. This seems completely unfair, I know. But skipping breakfast makes your body freak out and crave sugary and fatty foods to compensate for the lack of nutrients. Therefore, when you do eat, you’re probably not going for that salad covered in vegetables. Because your hunger level is so high, you’ll be more likely to eat a lot, and none of it will be especially healthy. Before you know it, this habit of skipping breakfast and having an unhealthy lunch results in a shopping trip for bigger pants.

You’ll be “hangry.”

Hangry: A bad mood caused by hunger.

We’ve all been there. When you’re hungry, you get frustrated. When you don’t eat, your energy levels dwindle, causing everything to seem like more of a chore. In summary, EAT.

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    One study found that men who ate breakfast had a more positive mood than those who skipped. When you skip the most important meal of the day, your blood sugar drops suddenly which can lead to irritability, fatigue and even headaches. And if you’re sitting at school or work with a headache and an empty stomach, it doesn’t take long before you hate the world. Eating regularly helps to support a good attitude. So do yourself, and those around you a favor and don’t skip breakfast [2].

    You put your heart at risk by skipping breakfast.

    Skipping breakfast may not feel like a big deal. After all, you ate dinner. But when you sleep, your body goes into fasting mode. Therefore, when you wake up, you need to reset your metabolism and hormones by ingesting healthy food. Prolonged fasting, like that done during sleep, leads to increased blood pressure and cholesterol. This decreases the concentration of HDL-cholesterol. What do all these medical terms mean? It means you’re setting yourself up for heart disease. If you regularly skip breakfast, it strains your body so much that it can lead to insulin resistance, hypercholesterolemia and blood pressure problems. And all of these lead back to, you guessed it, heart disease [3].

    Quick breakfast recipes that your body needs:

    I have a hectic schedule all the time, so I know most all of you do, too. So here are ten breakfast recipes that don’t take long to prepare but will get you through to lunch with steady energy and heart health.

    1. Berry and Yogurt Smoothie.

      Why do I love smoothies so much? Because you can make them the night before and drink them on your way to work/school! It’s an easy way to get veggies, fruits, etc.

      This recipe includes frozen berries and a banana for natural sugar your body can burn off steadily. Greek yogurt and non-dairy milk keep your calcium level high without much fat. For extra benefit, sprinkle in some chia seeds before you head out the door!

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      2. Honey Lime Quinoa Fruit Salad.

        I love quinoa because it’s packed full of goodness. Don’t let those tiny seeds fool you! I especially love to have it on hand because it’s so versatile; you can truly include it in any meal. This fruit salad has tons of antioxidants (thank you, berries!), vitamins and fiber (quinoa) as well as anti-inflammatory properties (lime and honey). Use local honey to help avoid allergies!

        3. Greek Yogurt with fruit and granola.

          This is definitely the easiest recipe on the list. While you can make your own greek yogurt if you’re feeling productive, store bought works just as well. Go for organic and plain though. You’ll get loads of calcium and even protein. I love to add a scoop of protein powder to mine for extra flavor and nutrition. Top it off with chia seeds, fruits and granola to really pack in the nutrition.

          4. Boiled Eggs.

            Eating eggs at breakfast increases that full feeling, and helps maintain steady blood sugar. This means when it’s time for lunch, you won’t be tempted to get a huge burger. Egg yolks also have lots of antioxidants and even nutrients like choline that help your brain and liver stay healthy. Plus eggs are versatile. Put a couple on your avocado toast for a real powerhouse breakfast that doesn’t take much time to make!

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            5. Cardamom and Peach Quinoa Porridge.

              Yum! This recipe has 6g of fiber and 8g of protein! This will help you feel full longer while you steadily burn off 10g of natural sugar. Almond milk is used to keep it suitable for dairy free diets.

              6. Berry Omelette

                You may think omelettes take a long time to make, but they really don’t. Crack the eggs in a pan, walk away, come back, flip, repeat. This one-egg omelette is high in protein, and the berries have antioxidants and all sorts of goodness for your brain!

                7. Breakfast Muffins.

                  Make these muffins on the weekend to grab a healthy breakfast on your way out the door all week long! These fluffy muffins are made with mashed banana and apple sauce to take the place of sugar and flour. The blueberries and seeds make for a satisfying texture without taking away any health benefits.

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                  8. Nut Butter, Banana and Chia Seed Toast.

                    This recipe requires hardly any effort, making it perfect for this list. Choose a good-for-you bread (look for organic options with nuts and fruits, or opt for gluten-free) and top with sliced bananas and chia seeds. The fiber, protein and natural sugar will keep you full without using up your calorie allowance for the whole day!

                    9. Slow Cooker Sausage and Egg Breakfast Casserole.

                      Crock pot recipes are the best, especially when it comes to breakfast. You wake up to a house that smells delicious, and your breakfast is already waiting for you! We already know why eggs are great, but now you get the protein from the sausage. If you’re not into meat, opt for a vegetarian version.

                      10. Chia Seed Pudding.

                        This is one of my go-to breakfast recipes on days when I know I won’t have time to make breakfast. You can make it in advance and just grab it on your way out the door! This recipe offers tons of fiber, reduced hunger, antioxidants and decreased inflammation. It’s basically perfect.

                        Do you have other go-to recipes for hectic mornings? Make sure to share!

                        Featured photo credit: Brooke Lark via stocksnap.io

                        Reference

                        More by this author

                        Heather Poole

                        Heather shares about everyday lifestyle tips on Lifehack.

                        How To Find Your Personal Values For Living a Fulfilling Life The 7 Types of Learners: What Kind of Learner Am I? What If All the Choices You Make Every Day Aren’t What You Need Most? What To Eat (And Not To Eat) When You Are Suffering From Inflammation! Yes Life Can Be Boring Sometimes. But There’re Some Tricks to Make It More Interesting

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                        Last Updated on November 5, 2020

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on Small Tasks

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                        If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                        You can learn more about goals vs objectives here.

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                        2. Take a Break From Your Work Desk

                        When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                        Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                        3. Upgrade Yourself

                        Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                        4. Talk to a Friend

                        Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget About Trying to Be Perfect

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                        If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                        Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                        6. Paint a Vision to Work Towards

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                        7. Read a Book (or Blog)

                        The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                        Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                        8. Have a Quick Nap

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                        Try a nap if you want to get out of a rut

                          One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                          9. Remember Why You Are Doing This

                          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                          10. Find Some Competition

                          When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                          Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                          11. Go Exercise

                          Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                          If you need ideas for a quick workout, check out the video below:

                          12. Take a Few Vacation Days

                          If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                          Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                          More Tips to Help You Get out of a Rut

                          Featured photo credit: Ashkan Forouzani via unsplash.com

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