Quick Meals for When You Hit the Snooze Button
If you are one of the millions of Americans who regularly skip breakfast, you probably think you have a reason, such as wanting to lose weight, or being too late for work or school to make it.
Eating breakfast helps with brain function, attention span, concentration and memory. Eating breakfast can reduce irritability and tiredness; It also helps prevent overeating later in the day.
Make time for your morning meal with these simple solutions.
If You Wake Up on Time, Eat This
- Scrambled Eggs: Serve with turkey bacon, fruit and whole-wheat toast.
- Whole-Grain Waffles: If you have a waffle iron, King suggests looking for a whole-grain waffle mix at the grocery store for a special treat. Serve topped with fresh fruit.
If You Hit the Snooze Button One Time, Eat This
- English Muffin Sandwich: Toast an English muffin. Put low-fat cheese and sliced deli ham on the toasted muffin. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
- Breakfast Tacos: Cook a half cup of egg substitute or egg whites. Serve eggs, salsa and low-fat cheese in corn tortillas.
- Classic Cereal Gets an Upgrade: Cut up some fresh fruit and add to an unsweetened breakfast cereal.
If You Hit the Snooze Button Three (or More) Times, Eat This
- 45-Second Scrambled Eggs: You can actually cook eggs in the microwave! It takes about 45 seconds. Put eggs and a splash of milk in a bowl, scramble it up, put it in a microwave for 30 seconds. Stir it up and put it back in for another 10 seconds. You can eat it right out of the mug or the bowl it’s in.
- Peanut Butter Sandwich: Grab a banana while you’re at it.
- Cream Cheese on Bread: Try it on a bagel or tortillas.
sleek & slender abs with karena! repeat 3 times
tipsy warm up - standing with dumbbells to your side, rock back and forth keeping your hips stationary, activating the core muscles warming them up for your workout.
knee up crossover - standing with one hand pressed above you, and the other one to your side (dumbbells in hand) twist to one side, lifting that knee up while bringing your elbow down to meet in front of you. return to standing and repeat.
cat crunch - in a plank position, begin with arching your back and pulling your knee towards your face while contracting your abs. fully extend your leg back, using both your abs and your low back moving as slowly as possible.
cinch it - in a plank position slowly rotate your hips side to side while keeping your shoulders in line above your elbows on the mat. be sure to touch your hip on the ground before changing direction!
plank kicks - hold a plank position for a 5 count, then lift one leg slightly up and hold for 5, kick it out to your side and hold for 5, then bring it back in and hold for 5 before dropping it back down to the ground. repeat for each side.
tabletop crunch - a 3 part crunch move, begin on your back with your legs in tabletop position. with your dumbbell in your hands, crunch up and place the dumbbell on top of your shins being careful not to let it fall. slowly lay back down before crunching back up to take the dumbbell and lay back down extending your legs straight out in the air!
basic crunches - on your back, lift your shoulders off the ground by contracting your core.
the butterfly - sitting up balancing on your bum, slowly flutter your legs, bringing one heel to the ground while the other is lifted up to eye level and alternate!
5 Foods That Raise Your HDL (Good Cholesterol)
HDL (high density lipoprotein) is the “good” cholesterol. It acts like a cholesterol dump truck, gathering “bad” cholesterol from the arteries and carrying it back to the liver for clearance. This heart protective effect may even slow the buildup of plaque in the arterial walls of the heart. HDL may also have some anti-inflammatory effects that are beneficial to your heart.
- Nuts -Walnuts, almonds, peanuts, pistachios, pecans, peanuts, and hazelnuts are all good sources of heart-healthy fats and are great to add to your diet to increase your intake.
- Seafood -Fatty fish like salmon, mackerel, albacore tuna, and halibut are highest in omega-3 fatty acids, a specific type of unsaturated fat shown to be most beneficial for heart health and reduce the risk of death by heart attack.
- Olive Oil -Olive oil is high in unsaturated fats and can help you elevate your HDL.
- Avocado - contains heart-healthy fats!
- Oatmeal - Fiber, especially soluble fiber, can help bump up your HDL while reducing LDL. Oatmeal is an excellent source of soluble fiber, as is rice, bran, barley, dried peas and beans, and certain fruits like prunes and apples.