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31 Healthy Breakfast Recipes That Will Super Boost Your Energy

31 Healthy Breakfast Recipes That Will Super Boost Your Energy

It’s no secret that mornings can be rough. It could be you didn’t get enough sleep or you spent last night partying with friends. Maybe you just hate mornings and have no urge to move from the comfort of your bed. Whatever the reason, one of the best ways to cope is with a delicious and healthy breakfast.

A good breakfast can set a positive tone for your entire day. Let these 31 healthy recipes be your guide to a great morning:

1. Whole-Wheat Pancakes

1-pancakes

    This new and improved take on the whole-wheat pancake from Skinny Taste is delicious and high in fiber. Fill up to help cut back on the need to snack later in the day.

    2. Scrambled Tofu Breakfast Bahn Mi

    2-tofu

      This tofu breakfast recipe was adapted from the Vegan Eats World cookbook. Tofu is considered an alternate source of protein for those looking to get away from eating meat.

      3. Egg-White Muffin Melt

      3 english muffins

        This egg muffin sandwich recipe does away with the yolk, which can help you enjoy the nutritional benefits of eggs with less calories.

        4. Green Tea Smoothie

        4 green tea smoothie

          Green tea is a popular antioxidant and can even improve brain function, but not everyone has the time to sit quietly and sip a cup. Not a problem! This smoothie can give you a boost as you prepare to head out the door.

          5. Waffles With Ricotta and Peaches

          5 waffles

            Whole-grain waffles, peaches and ricotta cheese are a healthy and yummy combination. The ricotta is a great source of calcium and protein.

            6. Breakfast BLT

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            6 BLT

              This is a revised version of the classic, one that features turkey bacon. Note: Try to use Jennie-O’s extra lean turkey bacon if you can; it’s low in calories and has no trans-fat.

              7. Open-Faced Broiled Egg, Spinach and Tomato Sandwich

              7 egg sandwich

                Spinach is a superfood, one loaded with vitamins A, D, C, K and E. It’s actually filled with nutrients thought to fight off cancer and inflammation. You shouldn’t be shy about piling a heaping serving on your opened-faced egg sandwich.

                8. Hummus Wraps With Grains and Greens

                8 hummus wrap

                  Nonstarchy greens are a good tool for weight loss and lowering your risk of developing Type 2 diabetes. Paired with high-fiber grains, this nutritious wrap can prove to not only benefit your overall health, but also be a great way to enjoy leftovers.

                  9. Pineapple Coconut Smoothie

                  9 pineapple smoothie

                    Pineapple is a great fruit for treating digestive problems, and it turns out the healthiest people on earth have a coconut-rich diet. All the more reason to bring the two fruits together in a nutritious smoothie.

                    10. Chicken and Potato Hash With Fried Eggs

                    10 chicken and potato hash

                      Opt for white meat when putting this recipe together for breakfast; it contains less fat and fewer calories than the darker meat.

                      11. Berry Protein Smoothie

                      11 berry workout smoothie

                        If your idea of a good start to the day is a workout routine, don’t forget to fuel your body with this berry protein workout smoothie. The healing properties of antioxidant-rich berries can be just the right thing after a tough workout session.

                        12. Cinnamon Cottage Cheese With Sliced Apple

                        12 apples and cottage cheese

                          Cinnamon is a spice that is outstanding for controlling your blood sugar levels. Sprinkle it atop lowfat cottage cheese and apple slices.

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                          13. Breakfast Skillet Taco

                          13 breakfast taco

                            Epicurious has a very popular version of this Mexican dish available. To make this a vegan dish, substitute the chorizo with Soyrizo. Both versions feature cilantro, a plant that contains vitamins C and K, antioxidants, and minerals like potassium and manganese.

                            14. Bagel With Lox and Cream Cheese

                            14 lox and cheese

                              According to Prevention, a bagel with lox and cream cheese can be great for your skin, courtesy of the omega-3 fatty acids.

                              15. Quinoa Breakfast Bowl

                              15 quinoa

                                This simple breakfast bowl stars quinoa, a whole grain that boasts many nutrients such as iron and B vitamins. Quinoa is also gluten-free.

                                16. Vegan Chocolate Cherry Smoothie

                                16 chocolate and cherry

                                  Chocolate as a healthy breakfast item? It certainly works out when used to maximum effect, as with this vegan chocolate cherry smoothie. Chocolate and cherries have great antioxidant properties and cherries are said to regulate sleep cycles, fight cancer and fight free radicals.

                                  17. Frittata Italiana

                                  17 fritatta

                                    Here is a healthy version of this Italian omelet recipe. In addition to cutting calories with the use of egg whites, this recipe includes basil leaves, which scientists believe may be useful in fighting the effects of arthritis.

                                    18. Key Lime Greek Yogurt

                                    18 key lime

                                      If you somehow missed it, over the past few years health-conscious individuals have been singing the praises of Greek yogurt. It’s a high-protein, low-carb addition to your diet. Get your fill with a Key Lime Greek Yogurt.

                                      19. Jumbo Chickpea Pancake

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                                      19 chickpea pancake

                                        This chickpea pancake recipe is high in fiber and is gluten free. These legumes also contain vitamins like thiamin and folate.

                                        20. Lemon Blueberry Scones

                                        20 lemon blueberry

                                          The Greek yogurt used in these lemon blueberry scones works as a wonderful substitute for butter. Using whole-wheat flour can help make this a guilt-free breakfast treat.

                                          21. Strawberry and Quinoa Parfait

                                          21 strawberry

                                            While preparing a strawberry and quinoa parfait to get your morning under way, it is easy to appreciate how strawberries are both delicious and unbelievably good for us.

                                            22. Ginger Mango Smoothie

                                            22 mango smoothie

                                              Fresh ginger brings something special to this mango smoothie. It provides relief for gastrointestinal problems, and if you are pregnant, ginger helps fight nausea. The anti-inflammatory spice also is believed to combat colorectal cancer.

                                              23. Sliced Egg and Tomato Sandwich With Pesto Mayonnaise

                                              tomato egg sandwich

                                                Enjoy a sliced egg and tomato sandwich featuring a low-fat mayo and pesto mixture. What’s pesto mayo? Pesto is full of healthy ingredients like pine nuts, olive oil and basil. This sauce is considerably better for you than the full-fat mayo version.

                                                24. Garden Veggie Omelet

                                                24 garden omelet

                                                  Get a serving of protein and tasty veggies in one nutritious omelet. This breakfast meal calls for a green bell pepper.

                                                  25. Banana-Oat Smoothie

                                                  25 banana smoothie

                                                    Bananas are literally among the best sources of potassium around. Get your fill in a yummy banana-oat smoothie.

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                                                    26. Spinach-Cheese Egg Scramble

                                                    26 spinach eggs

                                                      A spinach-cheese egg scramble is a breakfast option that is high in fiber, vitamins and protein. You will get a much-needed boost of energy that will carry you through the day.

                                                      27. Egg Scallion Pancakes

                                                      27 scallion pancakes

                                                        Not many people would think to use scallions in pancakes, but this healthy recipe promises a great outcome. These young green onions contain a large amount of vitamin K in addition to being low in calories and fat-free.

                                                        28. Creamsicle Breakfast Smoothie

                                                        28 creamsicle

                                                          Ah, delicious creamsicles. While it isn’t exactly ice cream for breakfast, this creamsicle smoothie will help you start the morning with carbs, protein and plenty of electrolytes. All of this is good for having a high-energy start to your day.

                                                          29. Blackberry Chai Breakfast Bowl

                                                          29 breakfast bowl

                                                            Want to look years younger? Blackberries are said to inspire tightening of the skin for a more youthful look. Ponder your ageless skin over a blackberry chai breakfast bowl.

                                                            30. Easy and Healthy Egg Salad Sandwich

                                                            30 egg salad

                                                              This egg salad sandwich is low in calories, while providing 15 percent of your vitamin A and 20 percent of your iron for the day.

                                                              31. Green Goddess Smoothie

                                                              31 green smoothie

                                                                This green smoothie is highly recommended for more reasons than starting your day off right. Says Kimberly Snyder, the clinical nutritionist who developed this drink, “In one delicious drink, we get the fuel to not only lose weight, but rejuvenate our skin, fight aging and increase our energy.”

                                                                Want to get the most out of these delicious breakfast recipes? Why not try each one every morning for a month. Find your favorites and make it a goal to choose healthy breakfast options to boost your energy and positively impact your body.

                                                                Chances are that with these tasty and unique options, you won’t regret it.

                                                                Featured photo credit: Culinary Adventures in the Kitchen via culinaryadventuresinthekitchen.com

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                                                                Kayla Matthews

                                                                Productivity and self-improvement blogger

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                                                                Last Updated on January 2, 2019

                                                                Better Alternatives to New Year’s Resolutions to Reduce Your Stress

                                                                Better Alternatives to New Year’s Resolutions to Reduce Your Stress

                                                                The end of the year is the time when everyone tries to give you advice on how to live healthier, look better, and earn more money.

                                                                It’s understandable if you find yourself lost among all the tips and opinions. Sometimes you no longer know what you truly want to achieve next year – and what’s just imposed by society.

                                                                To help you out, we’ve made this article about the things you should remove from your new year’s resolution list – instead of adding to it – to make your daily life more harmonious and peaceful.

                                                                So just make sure you cross these off your New Year’s to-do list – your body, mind and soul will be thankful.

                                                                1. Stop Buying Meaningless Gifts

                                                                We all know the sense of obligation – when we have to buy a gift for an event or celebration that’s already tomorrow, but we still have no idea of what to give.

                                                                Take these tips close to heart for all upcoming holidays, including birthdays, weddings, graduations, etc.:

                                                                Stop focusing on the material objects

                                                                Instead of focusing on what material object to give, think about the emotion you want to evoke[1] in the gift recipient, and then pick a symbolic gift that can support or represent that emotion. For example, you can gift coziness by presenting a “comfort set” with warm socks, tea, candles, etc. Or give motivation by presenting a beautiful planner or notebook.

                                                                Plan gifts in advance

                                                                We know this is easier said than done. But if you try to plan which gifts you’ll need in the upcoming months (try making a list three or four times a year), ideas will more likely come to mind and you’ll avoid that last-minute shopping. Not to mention, you’ll be able to keep an eye on sales to get the best prices.

                                                                Suggest a better way

                                                                If you’re tired of exchanging gifts for birthdays and holidays, initiate a different approach. For example, draw names among family members and agree that each one only buys a present to that one person they got. Alternatively, you can agree not to share gifts among adults, and only give presents to kids of the family. Or, ask friends to donate to charity instead of buying a gift for you.

                                                                Go for common experiences instead of exchanging gifts

                                                                You can agree (with your partner or the extended family) to go on a common trip, dinner or another activity, instead of spending money on gifts.

                                                                Sometimes you’ll have to be the one who initiates breaking the rules that have been accepted in the family for years. But if you suspect that you’re not the only one in the group who’s tired of gift-hunting, you’ll surely find support for your suggestions.

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                                                                2. Don’t Exaggerate with Diets and Fitness Resolutions

                                                                It’s no secret that TV shows, article headlines, and ads (not to mention our healthy diet-obsessed friends) make us feel like we need to look better, slimmer and younger than we actually are. But going on yet another diet or starting a fitness plan with the wrong motivation rarely leads to great results.

                                                                If you are like many people, you have probably signed up for an annual gym membership at least once in your life – only to drop it one month later.

                                                                How do you balance a good resolution for a healthier life without pushing yourself into commitments that won’t last?

                                                                Here’s what you can do:

                                                                Set a healthier pattern

                                                                For example, do meat-free Mondays or reduce meat consumption to three days per week (less saturated fat for you and better for the environment). Or choose to eat only healthy food at least three days a week or only on weekdays (e.g. make sure your meals contain vegetables, fruits, whole grains, dairy products, and protein). This way you’ll already have a healthier diet while still being able to treat yourself with a snack on weekends or parties.

                                                                Get a fitness watch

                                                                Fitness watches like Fitbit or MiBand are tiny accessories that will count your steps, calories burnt and will serve as an excellent motivator to move – or to take the stairs instead of the elevator.

                                                                Find a physical activity that you enjoy

                                                                Even if you are not that fond of doing sports, you can definitely find an activity that you’d do with pleasure. Think about what you’d like – from taking up Nordic walking to pilates or even exercising at home.

                                                                Try intermittent fasting

                                                                This is an alternating cycles of fasting and eating. For example, stop eating at 8 pm and restart not sooner than 12 hours later. This approach has been proven to have numerous health benefits, in addition to weight loss.

                                                                Skip cabs or driving to work and opt for cycling or walking instead

                                                                You’ll burn calories, breathe some fresh air, and save money – win-win!

                                                                3. Put a Cap on Your Daily To-Do List

                                                                In today’s busy world, planning your day in a stress-free way is actually an art in itself. It’s natural to want to be a loving parent, a diligent employee, an active member of the local community and probably several other individual roles.

                                                                But playing all these roles requires energy and meticulous planning. How not to lose yourself amidst all the appointments and responsibilities? And – most importantly – how to still find time for relaxing and recharging yourself?

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                                                                These daily planning tips will help you have more stress-free days:

                                                                Leave bigger intervals between meetings

                                                                If you schedule too many appointments or chores in a day, you’ll probably end up late at some point, and as a result – more stressed. There are many different reasons why people are late, but poor planning is a major factor too.

                                                                Plan time to relax

                                                                As weird as it may sound, you should try and schedule your resting time. For example, if you only have one free evening this week, and a friend tries to squeeze in a meeting, feel free to say no. Don’t feel obliged to specify the reason for your refusal, just say that you are busy.

                                                                Try to be a little pessimistic

                                                                We’re often packed with plans or running late for errands because we tend to be overly optimistic – about the traffic, the time it takes to do things, etc. Instead, try an opposite tactic — assume you’ll hit traffic or the meeting will take longer.

                                                                Try waking up earlier

                                                                Sometimes even waking up 30 minutes earlier can give you the much-needed head start for several errands of the day. But remember to get enough sleep every night, even if it means going to bed earlier.

                                                                Plan your day the day before

                                                                Chances are your day will be much better organized if you pack a lunch and lay out an outfit before going to bed.

                                                                Designate a time for checking emails and social messages

                                                                If you start checking your messages between appointments, you risk getting lost in a sea of messages that need replies. Designate a time for this activity or do it in case you arrived early to a meeting.

                                                                4. Let Go of Unhealthy and Time-Consuming Habits

                                                                If there’s one thing we should get rid of in the new year, it’s the habits that steal our time, provide instant gratification but don’t offer any value in the long term. Or even worse, leave a negative impact on our health.

                                                                Here are some common (and pointless) habits along with tips on how to get rid of them:

                                                                Binge-watching TV series

                                                                Even if most online television platforms offer you lists of “Best TV Shows to Binge Watch”, being addicted to series is a major time-waster.

                                                                You can manage this addiction in several ways, for example, watch one episode per day (or a few per week) as a reward, only after you’ve finished an assignment or done a house chore. Or try replacing this habit with exercise or reading a book – this will be hard at first but should stick after a few weeks. You can also try to track how much time you spend on TV or movies – seeing how much of your life you are wasting might urge you to do something about it.

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                                                                Running on coffee

                                                                Being a coffee addict is kind of a stylish addiction nowadays, but it’s not that innocent as it may initially seem. Besides addiction being a problem in itself, drinking too much coffee (more than 500-600 mg of caffeine a day) may lead to nervousness, insomnia, an upset stomach, a fast heartbeat, and even muscle tremors.[2]

                                                                As a solution, try switching to tea or edible coffee – a more sustainable, healthy, and productivity-enhancing alternative. For example, Coffee Pixels are solid coffee bars that generate a more even energy kick throughout the day without the coffee-induced abstinence and dehydration.

                                                                Procrastination

                                                                Fighting procrastination requires some serious willpower. If it is a problem in your daily life or work, try ”eating the frog” in the morning – get over your biggest or hardest tasks first, then tackle everything else.

                                                                Alternatively, use time tracking software to monitor exactly how much time you waste on unproductive actions, websites or apps. Once you know exactly how much time you’re spending unproductively, try to limit your time on social media, for example to just 20 minutes per day.

                                                                If nothing else works, try bribing yourself — promise yourself to do something fun or pleasant when you finish your assignment.

                                                                Whichever habit you want to give up, consider using some habits building tools to make a contract with yourself and reward yourself for milestones achieved.

                                                                5. Stop over-consuming

                                                                We live in the age of consumerism – huge manufacturers with their promise of a comfortable life on the one hand, and growing environmental threats – that are the direct result of our modern lifestyle – on the other hand. There’s only one solution – try to consume less whenever and wherever you can.

                                                                Before making additional purchases, ask yourself these questions:

                                                                • Do I really need it? Did I need it yesterday?
                                                                • Can’t I buy it used or borrow it from friends?
                                                                • Can I rent it?
                                                                • Can I make it myself?
                                                                • Am I buying the most sustainable version of this product?

                                                                For example, check if the brand you chose is conscious about the environment, for example, are the products they manufacture energy efficient? Do they try to use less packaging?

                                                                Also, if you often find yourself buying too many groceries, promise to buy only the amount that fits in one shopping bag (that you bring along). If you often forget to take your shopping bag with you, get yourself a 2-in-1 wallet with a built-in shopping bag for more eco-friendly shopping.

                                                                6. Learn to Unplug from Your Phone

                                                                Today’s world is crammed with information, and many people struggle to keep focus on what’s truly important. There’s just too much going on in the world – too much to read, to watch, to know, too many conversations to participate in.

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                                                                But how to refuse the temptation to check the phone and start using social media in a controlled, not a compulsive way?

                                                                Some tips for managing your phone-dependency:

                                                                Spend only a limited amount of battery per day

                                                                For example, start your day with 50% battery life, and manage your phone usage so that you’ll make it till the evening.

                                                                Block distracting apps and notifications on your phone and computer

                                                                Choose one-hour, two-hour or longer blocking sessions and enjoy the positive impact this will have on your mood and productivity.[3]

                                                                Set your phone on flight mode

                                                                When you start doing an important task that requires full focus, set your phone on flight mode so that nobody can disturb you.

                                                                Leave your phone at home or in the office when you go for lunch

                                                                You’ll see that the feeling of being unreachable for a moment is actually very liberating.

                                                                The Bottom Line

                                                                As a new year begins, we’re all excitedly looking forward to what adventures await ahead of us.

                                                                But this year, promise yourself this:

                                                                Instead of having a never-ending list of tasks and commitments, focus on the truly meaningful ones. And cross-out all the rest without feeling guilty.

                                                                Less is more. Make this year count. We’re all rooting for you.

                                                                Featured photo credit: Brooke Lark via unsplash.com

                                                                Reference

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