Advertising
Advertising

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.

Advertising

    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!

      Advertising

      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!

            Advertising

            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.

                  Advertising

                  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.

                        60 Workout Motivation Quotes for Tough Workouts 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!

                        Trending in Health

                        1 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 How to Eat Your Way to a Great Physique With Chocolate 4 The Importance of Sleep Cycles (and Tips to Improve Yours) 5 7 Signs of a Thyroid Problem That You Should Not Ignore

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on February 11, 2021

                        The 20 Most Creative Instagram Accounts That Will Inspire You

                        The 20 Most Creative Instagram Accounts That Will Inspire You

                        Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

                        Here are our 20 top creative Instagram accounts that you should be following today.

                        1. Humans Of New York

                        Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

                         2.  Paris in Four Months

                        Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

                        3. Civilized Caveman Cooking

                        George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

                        4. Andrew Knapp

                        Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

                        Advertising

                        5. Idafrosk

                        Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

                        6. GrandmaBetty33

                        Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

                        7. Maya_on_the_Move

                        Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

                        Advertising

                        8. Leoleoparis

                        Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

                        9. Jacob Santiago

                        Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

                        10. Julie’s Kitchen

                        Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

                        11. iloveplaymo

                        iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

                        12. “Red” Hong Yi

                        Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

                        Advertising

                        13. Alexis Diaz

                        A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

                        14. Murad Osmann

                        Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

                        15. Simone Bramate

                        Simone Bramate is a storyteller who just so happens to take delightful photos as well.

                        16. Willie Kessel

                        Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

                        Advertising

                        17. Nick Ulivieri

                        Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

                        18. Jo Jerry

                        Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

                        19. GoPro

                        GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

                        20. Vin Farrell

                        Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

                        Featured photo credit: Andy via flickr.com

                        Read Next