Healthy Make-Ahead Breakfast Ideas

Being pressed for time can make it hard to sit down and enjoy a healthy breakfast. Often what ends up happening is that we skip breakfast altogether or pick up a calorie-laden pastry from a nearby coffee shop. Not good since breakfast is essential for keeping metabolism consistent and energy levels stable.

Instead of skipping breakfast as you rush out the door, make one of these well-balanced, healthy meals the night before. Even if you can't sit down at the table to enjoy them, all of these meals are made to grab and go!  

Smoothies and Shakes 

One of the easiest morning meals to take on the go is a smoothie. Make one of these healthy smoothie recipes, featuring a mix of produce and protein in the form of yogurt, milk, or powder, the night before. Store it in the fridge, and grab your smoothie as you walk out the door.

Tip: Use a Blender Bottle, or something similar, to carry a smoothie during your morning commute. Each cup comes with a wire whisk-like ball that you can use to stir or shake ingredients with — perfect solution in case any ingredients have settled overnight.

Energy Bars

Save money by baking up a batch of energy bars to start your morning off with. These banana carob bars are packed with protein and whole grains — a great way to fuel the morning! If carob isn't your thing, try one of these other healthy energy bar recipes.

Frittatas

Making a frittata couldn't be simpler, especially since you can use whatever veggies or meat you have in your kitchen to do so. Here's a basic frittata recipe that will give you enough servings through the week.

Tip: Make a frittata on Sunday evening and portion it out in small plastic containers for the rest of the week. You can easily reheat a frittata in the microwave, but this dish is pretty tasty cold.

Pancakes

Pancakes are always a treat when fresh off the griddle, but if frozen correctly, they also taste good for days — even weeks — later!

First, make a batch of healthy pancakes using whole wheat flour and fresh berries; once the pancakes have cooled, they're ready to freeze. Separate individual pancakes with wax paper and store them in a large plastic container in the freezer. Reheat them later in the oven or microwave, or let them thaw overnight in the fridge and enjoy at room temperature.

Looking for a healthy pancake recipe? We are partial to these pancakes made with whole wheat flour and berries. If wheat and dairy aren't your thing try or this gluten-free vegan recipe.

Muffins and Bread

Skip the empty calories from store-bought and coffee-shop muffins and make your own instead. When done right, a muffin can actually be a filling and nutritious breakfast. This recipe for oatmeal pumpkin muffins is filling with a healthy dose of protein and fiber.


This article was originally published in FitSugar.com

How to Boost Your Metabolism

Turbo-charge your metabolism 

Combined with a sensible, balanced diet, regular exercise and good sleeping habits will ensure that you’ll look your best and enjoy good health at any age. Here are some ways to boost your metabolism:


Build more muscle mass

Muscle burns more calories than fat. The more lean muscle mass you build up, the more calories you’ll burn daily. Add some weight-bearing exercise 2–3 times a week, such as weight-lifting, walking or any other form of resistance exercise. Even carrying your groceries instead of using a trolley can be considered a weight-bearing activity! Try lifting some hand weights while watching your favourite TV programme. This will help you build muscle mass and burn off some calories at the same time.


Avoid skipping meals

You may think that skipping meals will help you lose weight, but the converse is usually true. Significantly decreasing your caloric intake will slow your metabolic rate, as your body enters into “fasting” mode and reacts by hoarding fat and burning lean muscle for energy. Keep your metabolism active by eating at least three meals a day, amounting to not less than 1000 calories.


Exercise regularly

An exercise regime involving activities such as cycling, walking or jogging will help increase your metabolic rate during the activity and for several hours thereafter. Even simple aerobic activity such as taking the stairs and housecleaning can boost your metabolism.


Go for an evening walk

Although exercising at any time is good for you, light evening activity such as taking a walk around your home is particularly beneficial. The metabolism tends to slow down towards the end of the day. About 30 minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for another 2–3 hours. Those dinner calories will have lesser chances of taking up permanent residence on your hips!


Get adequate sleep
Sleep loss affects the levels of appetite-regulating hormones and the body's capacity to metabolise carbohydrates. Without enough sleep, your metabolic rate nosedives as less fat is burned for energy. Your energy levels during the day may dip, and you may feel too tired to exercise, on top of a tendency to overeat and pick unhealthy foods.


Eat enough protein

Protein forms the building blocks for muscle. Without adequate protein, you may actually lose desirable lean muscle mass.


Imbibe less alcohol

Alcohol can slow down the fat-burning process because your body has to clear the alcohol calories before attacking the fat that you are trying to lose by exercising and cutting back on your food intake.


Get enough calcium

Apart from strengthening teeth and bones, getting enough calcium can also boost your metabolism. Add some low-fat yoghurt to your diet as a snack between your meals.



This article was originally published in healthxchange.com.sg