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12 Incredibly Easy and Healthy Breakfast Ideas

12 Incredibly Easy and Healthy Breakfast Ideas

Many people try to excuse away their poor eating habits by saying that in the mornings, they haven’t the time or inclination to eat healthy, and it’s just “easier” to shove an instant pastry in their faces before trudging onwards with their day. It doesn’t take much effort to make these simple, healthy breakfasts, and enjoying some of these instead of grease-laden fast food takeout items will do wonders for your health, energy level, and overall well-being.

1. Granola/Muesli Parfait

Granola Parfait

    This only takes a minute or so to prepare, and can be eaten either at home, or at the office. To make a portable version, just use a mason jar with a tight-fitting lid instead of a mug or glass. Keep a healthy store-bought muesli or granola like Kashi Go-Lean on hand, or make your own with a mix of nuts, seeds, dried fruit, coconut flakes, toasted oats, etc. Pour a layer of this cereal into your jar/glass, then a layer of low-fat yoghurt, and a layer of fresh fruit (sliced strawberries, peaches, whole blueberries, etc.) Add layers like this until the glass is full, grab a spoon, and dig in.

    2. Breakfast Wrap

    This is one of the most versatile meals out there: just take a whole wheat wrap and fill it with what you have on hand. One great-tasting, high-protein filling is scrambled eggs with fried onions and peppers, but you could just as easily fill yours with tofu and veggies, or low-fat/vegan cream cheese and sliced fruit.

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    3. Pita Pocket

    Whether you prefer a sweet or salty breakfast, you can make this work for you. Just take a whole wheat pita and slice it in half so that you have two happy little pockets. If your morning preferences lie on the sweeter side, spread the insides of the pockets with almond butter (or other healthier PB alternative) and add in some sliced fruit such as bananas, apples, and pears. For a savoury version, slap some hummus into the pockets and add in tomatoes, cucumbers, beans, sprouts, lettuce, and grilled tempeh.

    4. Porridge

    Porridge

      You have a few different options for this one, depending on which way your personal preferences lie:

      • Steel-cut oats prepared in a crock pot overnight
      • Grain porridge made with a mixture of oats and barley
      • Macrobiotic porridge made with any whole grain (brown rice, oat, barley, or millet), with vegetables like radish, celery, broccoli, and seaweed, and garnished with sunflower or pumpkin seeds. Serve with a bowl of miso soup

      5. Smoothie

      If you’re the type of person who likes to have breakfast in liquid form, skip the coffee and aim for a smoothie instead. These combinations of fruit, vegetables, juices and/or non-dairy milks aren’t just super-simple breakfast options—they’re powerhouses of nutrition and energy that also keep you hydrated. Toss in some leafy greens like spinach into a banana-blueberry smoothie, or brighten your morning with a drink made with frozen strawberries, orange juice, and grapefruit wedges.

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      6. Breakfast Bars and Cookies

      No, these aren’t the fat-laden, sugar-coated, empty-calorie bars and cookies you can get from the supermarket, but rather healthy, protein-packed energy bars and “cookie-shaped-mini-meals” that you make ahead and keep on hand for breakfasts and mid-afternoon snacks. Skip the sugar and add in plenty of nuts, seeds, and dried fruit, and you’ll have a fibre-rich snack that you don’t have to feel guilty about.

      7. Egg White Tostadas

      Toast a small corn tortilla, top it with scrambled egg whites, sliced avocado, maybe some salsa and chopped cilantro, and dig in. You can crumble in a bit of queso fresco or feta, or use tofo and peppers instead if you’re aiming for a vegan version, but either way, these tostadas come together quickly and are as delicious as they are good for you.

      8. Quinoa Bowl

      Quinoa Bowl

        This amazingly tasty pseudo-grain is also one of the healthiest, and most versatile. Many people use it in lunch and supper recipes, but you can also use quinoa in both savoury and sweet breakfast dishes. Mix it with fruit, cinnamon, non-dairy milk, a drizzle of honey and some toasted nuts for a hearty sweet breakfast, or add in tofu or tempeh, chick peas, tomatoes, sunflower sprouts, sliced cucumber, toasted seeds, and a bit of tahini for a savoury version.

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        9. Congee

        A rice-based porridge, congee (also known as “jook”) can be made overnight in a crock pot or rice cooker, and is fantastic comfort food. It’s usually eaten with savoury additives, such as shredded meat, chopped green onions, soy sauce, and peanuts, but you can also have it with soy milk and fruit if you so desire.

        10. Frittata

        This halfway-point between an omelette and a quiche pairs sauteed vegetables with beaten eggs and spices for a light, protein-packed, and low-fat breakfast. Try combinations like caramelized onion and Swiss chard, mushroom and spinach, tomato-zucchini, red pepper and goat cheese, or countless other pairings.

        11. Fruit Salad

        Fruit Salad

          Create a salad of your favourite fruits and store it in the fridge to keep it nice and cool. Douse the fruit with a bit of orange or lemon juice to stop it from turning brown, and enjoy a full rainbow-like serving for breakfast. Feel free to top it with wheat germ or oat bran for extra fibre, and depending on the type of fruit that you used, a bit of low-fat yoghurt or cottage cheese would work with it for a protein boost.

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          12. Low-Fat Huevos Rancheros

          Believe it or not, this scrumptious breakfast can actually be healthy. Toast a whole wheat or corn tortilla, and instead of a fried egg, top it with scrambled egg whites. Skip the shredded cheese, add plenty of pico de gallo (or other salsa of choice), some refried or mashed beans on the side, and a dollop of fat-free Greek yoghurt instead of sour cream, and you’ll begin your day with a well-rounded, delicious meal that will fuel you for hours.

          Breakfast really is the most important meal of the day, and with these tasty, healthy ideas at hand, you have no reason to skip it anymore.

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          Last Updated on January 17, 2019

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

          Why Is It Hard to Live A Peaceful And Happy Life?

          Our Habitat Has Become Too Technological

          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

          Too Many People Don’t Want to Unplug

          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

          Listen carefully:

          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

          8 Mindfulness Exercises to Start Practicing

          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

          Are you ready for it? Let’s go!

          1. Pray Daily

          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

          Pray. You won’t regret it.[5]

          2. Pay Attention to Your Inner Thoughts

          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

          This article can guide you to beat negative thoughts:

          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

          3. Smile Often

          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

          The moment that you smile unconsciously, you then know that you are truly happy.

          4. Organize Your Working Desk

          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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          5. Celebrate Your Friend’s Victories

          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

          6. Listen to Your Spouse/Partner

          God put someone in your life for a reason. You might as well listen to him or her.

          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

          7. Give Yourself a Break from Technology

          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

          How do you do that? This is my formula:

          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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          If you score more than 35, you need to take action immediately.

          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

          8. Go Exercise

          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

          12 Benefits of Regular Exercise You Should Know

          The Bottom Line

          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

          It is possible to live a happy and peaceful life. It only depends on you.

          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

          More Resources About Mindfulness

          Featured photo credit: Lesly Juarez via unsplash.com

          Reference

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