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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.

                        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 Why Our Personal Values Matter More Than Ever Today

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                        Last Updated on January 21, 2020

                        The Best Way to Create a Vision for the Life You Want

                        The Best Way to Create a Vision for the Life You Want

                        Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                        your vision of where or who you want to be is the greatest asset you have

                          Why You Need a Vision

                          Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                          How to Create Your Life Vision

                          Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                          What Do You Want?

                          The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                          It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                          Some tips to guide you:

                          • Remember to ask why you want certain things
                          • Think about what you want, not on what you don’t want.
                          • Give yourself permission to dream.
                          • Be creative. Consider ideas that you never thought possible.
                          • Focus on your wishes, not what others expect of you.

                          Some questions to start your exploration:

                          • What really matters to you in life? Not what should matter, what does matter.
                          • What would you like to have more of in your life?
                          • Set aside money for a moment; what do you want in your career?
                          • What are your secret passions and dreams?
                          • What would bring more joy and happiness into your life?
                          • What do you want your relationships to be like?
                          • What qualities would you like to develop?
                          • What are your values? What issues do you care about?
                          • What are your talents? What’s special about you?
                          • What would you most like to accomplish?
                          • What would legacy would you like to leave behind?

                          It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                          What Would Your Best Life Look Like?

                          Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                          A few prompts to get you started:

                          • What will you have accomplished already?
                          • How will you feel about yourself?
                          • What kind of people are in your life? How do you feel about them?
                          • What does your ideal day look like?
                          • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                          • What would you be doing?
                          • Are you with another person, a group of people, or are you by yourself?
                          • How are you dressed?
                          • What’s your state of mind? Happy or sad? Contented or frustrated?
                          • What does your physical body look like? How do you feel about that?
                          • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                          It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                          Plan Backwards

                          It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                          • What’s the last thing that would’ve had to happen to achieve your best life?
                          • What’s the most important choice you would’ve had to make?
                          • What would you have needed to learn along the way?
                          • What important actions would you have had to take?
                          • What beliefs would you have needed to change?
                          • What habits or behaviors would you have had to cultivate?
                          • What type of support would you have had to enlist?
                          • How long will it have taken you to realize your best life?
                          • What steps or milestones would you have needed to reach along the way?

                          Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                          It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                          Featured photo credit: Matt Noble via unsplash.com

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