Easy Healthy Breakfasts
Not everyone eats breakfast. Some people don’t care for it and prefer to start eating later. Others find it too time-consuming and impossible to fit into their schedule. Some people substitute a healthy breakfast with a donut and coffee. That’s not the fuel of champions. You need nutritious food that keeps your energy high without peaks and valleys. There are easy breakfasts that are lower in calories and high in nutrition. You can make some dishes the night before and reheat them in the microwave in the morning.
Include all the macronutrients in your breakfast.
Breakfasts should contain carbohydrates for energy, but they also need protein and healthy fat. They keep you feeling full for longer. Including fiber in your breakfast can also extend your feeling of fullness longer so you aren’t famished by mid-morning. A breakfast burrito with egg, mushroom, feta, and kale is also delicious. The egg and cheese provide protein and healthy fat. The carbs come from kale and the burrito shell. Other versions, like those with black beans, cooked quinoa, tomatoes, and other ingredients, are delicious. Just cook each ingredient the night before and microwave them in the morning. All that is left is a 15-second assembly.
Regular oatmeal or overnight oats provide fiber and carbs.
Overnight oats take little effort. You make overnight oats using one cup of oats to ¾ cup milk or milk alternative and a pinch of salt. Put the ingredients in a container and store them in the refrigerator for 12 hours. Serve cold or heat in the microwave. Stir before serving. Add dried or fresh fruit, toasted nuts, nut butter, and a sweetener like maple syrup. If you have more time in the morning, make fresh stovetop oatmeal. You can use the same extras used in overnight oats. Adding toasted pecans or almonds gives extra flavor.
If you’re rushed, make several breakfasts at once.
Boil a week’s worth of breakfasts at once. If you put a hard-boiled egg in the refrigerator immediately after it’s cool, it will last a week. Combine one or two eggs with one or two slices of whole grain bread topped with butter from the milk of pastured cows or made from mashed avocado. Add a banana, some sliced tomatoes, or a sliced apple.
- Make breakfast muffins from eggs, veggies, and meat. Scramble the eggs, add cooked meat, cheese, and veggies. Pour into muffin tins, bake, and store in the refrigerator to heat and eat. They last in refrigerated airtight containers for four or five days.
- Make a breakfast smoothie. If you’re in a hurry, tossing ingredients into a blender and pushing a button is quick. It takes some planning. Prepare the ingredients the night earlier. You can use frozen fruit to make it smooth and creamy.
- Go simple with minimal preparation. Fill a one-cup Mason jar halfway with Greek yogurt Toss in fresh or frozen berries, half a slice banana, and a layer of wheat germ, walnuts, or pecans. Put on the lid to eat in the morning.
- Put mashed avocado onto whole grain toast and top with a sliced hard-boiled egg, or poach the egg if you have time. Add baby lettuce, tomatoes, and cheese for a breakfast sandwich.
For more information, contact us today at Reggie C. Fitness
Some people in Houston, TX think that starving yourself is the only way to attain weight loss. Nothing could be further from the truth. If you try to exist on a diet that’s too low in calories, the body attempts to conserve energy to ensure enough for vital functions. It slows metabolism and makes loss harder. The key to losing weight is adequate nutrition. Many foods can satisfy your hunger, keep you feeling full, and boost your metabolism, so weight loss is easier.
You won’t get healthy by eating all junk food and topping the meal off with a carrot stick. You need to ensure you have nutritious food at every meal and minimize the food that’s not good for you. That requires your eating habits to change. Once something becomes a habit, you don’t have to think about it. You automatically do it. You can change a little at a time, making small changes every few weeks, or jump right in with both feet and change your diet entirely. The key to good health is consistency.
It’s hard to match the satisfaction junk foods offer people in Houston, TX. Most diet foods pale by comparison and fail to satisfy cravings. Cravings start in the brain. It’s part of the body’s reward system. Hunger pangs begin in the hypothalamus, located at the base of the brain. The center of the brain contains the reward system. It helps keep people alive and guarantees the continuation of the species. Those systems control eating, sleeping, sex drives, and the fight or flight response. It triggers the release of dopamine, the feel-good hormone. Sugar is one trigger. Your memory of emotional moments also triggers cravings.
You may have heard about your BMI, maybe even from your doctor. What is it? Does it give a good picture of how healthy you are? BMI is an acronym for body mass index. It compares your height to weight to determine whether you’re underweight, average, overweight, or obese. BMI charts exist for men, women, and children. It’s a quick way for doctors to identify changes in your body that might indicate a health issue or point to issues like severe obesity or other weight issues. It’s not the final answer.
The definition of being fit is personal. Each person determines their goal. Ways of staying fit are just as varied. Some people, like the family of warriors at RCFitness, use online services or private and group training to achieve that goal. One way that’s encouraged is to walk more. A movement encouraging walking 10,000 steps each day grew significantly these past few years. Why has it become popular? Is there a reason 10,000 steps are better than 5,000 or 15,000?
Looking great is one of the goals of people in Houston, TX. They want a toned appearance achieved with weight loss and improving muscle tone. It’s not easy to burn fat and build muscle simultaneously. You need to ensure the weight you lose comes only from body fat. If you’re overweight, exercise will help you firm and tone muscles, but you also must eat fewer calories than you burn to lose fat. If you only diet, you may lose fat but still look out of shape. Doing both in the right combination provides the look most people want.
When people workout at RC Fitness in Houston, TX, they expect to work hard and eat healthier to lose weight. That doesn’t mean that weight loss has to be difficult all the time. There are sneaky ways to burn more calories and shed extra weight that you can start using today. Making small changes in your lifestyle, like taking the stairs instead of the elevator or parking further from the store and walking, can increase the weight you lose and improve your fitness efforts. Even simpler is drinking a glass of water a half hour before eating. Studies show you’ll eat less and feel fuller faster.
It’s common for people to use OTC painkillers to treat pain, but it’s not always the best way to deal with it, especially if it’s chronic. While they may bring pain relief, using them too frequently can cause even worse health problems, like heart and digestive issues. One alternative to medication, both prescription and OTC, is exercise. Exercise releases natural painkillers and improves circulation. They aid in reducing inflammation, which increases pain. Here are at-home exercises you can use that will help you feel better quickly.
If your pelvic floor muscles aren’t strong enough, you’ll have problems with bladder and bowel continence. The pelvic floor can affect women’s sexual sensation since it supports the uterus. Weakness can even cause back pain. Pelvic floor exercises strengthen the muscles. The stronger those muscles are, the less fear you have that you’ll wet your pants if you sneeze or laugh. That’s especially true for pregnant or older women.