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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

                        Technical writer

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                        Last Updated on October 18, 2018

                        10 Benefits of Sleeping Naked You Probably Didn’t Know

                        10 Benefits of Sleeping Naked You Probably Didn’t Know

                        Sleeping is one of the most important things we do every night.

                        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                        Here are some benefits of sleeping in the nude:

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                        Video Summary

                        1. It is easier.

                        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                        2. It forces you to be ready to go more often.

                        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                        3. It can make you feel happier and more free.

                        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                        4. Skin-on-skin contact is the best.

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                          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                          5. It could lead to better sleep.

                          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                          6. It can help your skin.

                          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                          7. It helps you regulate your cortisol.

                          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                          8. It balances your melatonin and growth hormone.

                          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                          9. It can keep your sex organs happier.

                          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                          10. Sleeping in the summer is more bearable.

                            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                            Sleep well with your naked body!

                            With these tips in mind, it’s time to start taking off your clothes at night!

                            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                            Want to Feel More Energized Throughout the Day? Start With This

                            Reference

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