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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.

                        There Are 7 Types of Learners: Which One Are You? 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 October 15, 2019

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        How To Be Successful In Life? 13 Tips From The Most Successful People

                        What is success to you? How to be successful in life?

                        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                        1. Think Big

                          From Michelangelo Buonarroti, Great Renaissance Artist:

                          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                          Imagine then, if he decided not to work as an artist.

                          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                          Instead be ambitious.

                          2. Find What You Love to Do and Do It

                            From Oprah Winfrey, Media Mogul:

                            “You know you are on the road to success if you would do your job and not be paid for it.”

                            This is a good quote to remember and think about when you’re at work.

                            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                            Not sure what your passion is yet? You should learn about this Motivation Engine first.

                            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                            3. Learn How to Balance Life

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                              From Phil Knight, CEO of Nike Inc.:

                              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                              All too often, people think that to be successful, they need to make the object of their success their life.

                              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                              4. Do Not Be Afraid of Failure

                                From Henry Ford, Founder of Ford Motors:

                                “Failure is simply the opportunity to begin again, this time more intelligently.”

                                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                5. Have an Unwavering Resolution to Succeed

                                  From Colonel Sanders, Founder of KFC:

                                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                  This, in many ways relates to the above quote about learning from your failures.

                                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                  6. Be a Person of Action

                                    From Leonardo da Vinci, Renaissance Genius:

                                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                    Think about it, picture someone like William Shakespeare:

                                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                    Applying this to you?

                                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                    7. Cultivate Positive Relationships

                                      From Theodore Roosevelt, 26th President of America: “

                                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                      People liked them. They wanted them to do well.

                                      This is key to good leadership.

                                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                      As such, help people and they may help you; and be good to people, and they my be good to you.

                                      8. Don’t Be Afraid of Introducing New Ideas

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                                        From Mark Twain, Famed Author:

                                        “A person with a new idea is a crank until the idea succeeds.”

                                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                        9. Believe in Your Capacity to Succeed

                                          From Walter Disney, Founder of Walt Disney Company:

                                          “If you can dream it, you can do it.”

                                          Success has to be something you can imagine yourself achieving.

                                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                          Keep dreaming!

                                          10. Always Maintain a Positive Mental Attitude

                                            From Thomas Jefferson, 3rd President of America:

                                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                                            11. Don’t Let Discouragement Stop You from Pressing On

                                              From Abraham Lincoln, 16th President of America:

                                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                              When surrounded by doubts, giving up can actually seem like a good idea.

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                                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                                              12. Be Willing to Work Hard

                                                From JC Penny, Founder of JC Penney Inc.:

                                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                Whichever way you frame it, they say one thing:

                                                True success comes from work.

                                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                13. Be Brave Enough to Follow Your Intuition

                                                  From Steve Jobs, Co-founder of Apple Inc.:

                                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                  It’s like how your body can detect danger even when things seem safe.

                                                  Ultimately then, you need to trust your own instincts.

                                                  Final Thoughts

                                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                  More to Help You Succeed in Life

                                                  Featured photo credit: Ryan Wong via unsplash.com

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