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Mhealth, Filatova 167, Kyiv (2025)

30/11/2020

Some people seem to be born with a rather plentiful portion of confidence. They appear to bounce along with a robustness that breeds envy and pop back up after they get knocked down. The good news is that you too can build confidence. It doesn’t matter if you lack it; it is still yours to experience now as you continue to work on growing it over time. Learning how to build confidence is part of the process of evolving into ourselves. Here is how you can build your confidence. 1. Connect With Yourself Confidence and connection go together since we are most confident when we are real. We aren’t trying to be someone else, please others, or living a life dictated by “should.” We build and emit confidence when we are true to ourselves. To be true, get clear on your purpose and your values. Trying to embody the purpose and values of others will leave you feeling cheap and fake. Ask yourself, what are the things that you know you really need and want. Ask yourself what you want your legacy to be and what you want to be remembered for—by people you know and people you interact with only briefly. Authenticity is also incredibly appealing to others. When you begin receiving positive feedback from others who appreciate the authentic you, a positive cycle will begin where your confidence improves how others perceive you and others' perception increases your confidence. 2. Open up Open up to the world and get curious about what's happening around you. When we get curious, we become lifelong learners, which helps to quiet our inner critic. With the learner present, we are not operating out of anxiety, fear, or worry. We are less likely to shut down our ideas, dreams, or plans. Building confidence depends on openness. When we believe that options exist, and that gifts are to be found in challenges, we finds way to thrive. We feel relaxed knowing we are living in the land of possibility. There is hope—a promise of what is to come. We are energized by what can be as we build confidence through growth and knowledge. 3. Notice How You Show up Building confidence requires being yourself without apology. Full permission to be you is about stepping into your greatness. It’s about being responsible for your impact, but not holding back. It’s saying to yourself that you matter and adding in self-care as part of your daily life. Knowing that you matter builds confidence. The question then becomes how can you lean into that truth. The best way to remember that you matter and ignite your sparks is to develop a daily grounding practice. When we invite awe, wonder, and gratitude into our lives, we tap into that special knowing that lives inside us. Our sage selves become connected to the rest of us, and the rest of us becomes connected to something larger. Another way to know we matter is to surround ourselves with people who truly care about us. These people are a constant source of support and help you feel like the best version of yourself. Do your best to cultivate these kinds of healthy relationships with friends and family members They are key to building your confidence. 4. Forget About Your Screw-ups We all make mistakes, and the key when you want to build confidence is to learn from them instead of letting them make you question your self-worth. Repair anything that needs fixing, apologize for anything that asks for a sincere “I’m sorry,” be part of the solution, and then let the screw-ups go. Going over your mistakes is a great way to see where you get stuck, but going over them again and again doesn't help you or anyone else. That kind of self-flagellation only harms your spirit. The repeated critical review of yourself only makes for a less-than-ideal version of you. To build confidence you want to be your own kind, thoughtful teacher. Adopt the personality of a wise old sage, who sees you as a beautiful, messy human. That sage would speak gently to you, not over-stating the lesson, and lead you to new insights with a sweet affirmation that you are whole and wonderful and capable. The cool thing is this sage lives in you. Sit with it when your screw-up and see what it has to say that will help you build confidence. Check out this article to find some ways you can learn from your mistakes in life. 5. Immerse Yourself in Creativity When we create, we bypass the stuff that is going around in our heads that has us questioning ourselves—the thoughts that make us self-conscious, stall, and paralyze. You might think you aren't creative, but the more realistic truth is that you haven't tapped into your creativity in a long time, so it feels lost((Inc: 9 Ways to Dramatically Improve Your Creativity)). It doesn’t matter if you are not an artist. We are creative with our thoughts, how we tell a story or a joke, arrange flowers in a vase, solve a problem, or help a friend. To build confidence we want to be in our bodies as well as our minds, to be alive in spirit, not only analyzing up in that noggin of ours. Confidence asks us to be all in, and creativity helps get us there. 6. Dance Through Your Days By approaching your days with the attitude that there are gems to be found, you are confirming that you are not managing your circumstances but leading yourself through your days, and that your life is important. Think about when are preparing to take action. Are you reacting or creating? Is there a chance to bring in humor? What are you saying yes to? Approaching things with the understanding that you have choices and can set yourself up for success even if the choices are limited lets you feel confident. Ask yourself what you need to be successful, and make a list. It can have things like support, quiet time, a break, music, a deadline, a conversation. Customize the list, and don’t assume that one list will serve all days or all hurdles. You move from feeling like a victim to being the captain of your ship when you decide to dance through your days and not push through them. Building confidence counts on this perspective. To help with perspective shifts take a bird’s eye view of what you feel you have no control over. Soak in that view and ask that bird what it sees. You will see new ways of handling things. With wings out and the vantage point from 5,000 feet up, your confidence will soar because of the space, wisdom, and compassion you placed between yourself and your circumstance. 7. Embrace Failure When we shy away from failure, we are attempting to prevent it. We go into protective mode. The energy, thoughts, and actions that ensue from seeking to protect ourselves from failure undermines our confidence. We become wobbly and vigilant. Vigilance involves tightness—a contraction. In order to build confidence, we need to expand. The only way we can do that is to take risks. We are designed for growth, so the more we move into finding, living, and creating from ourselves, the more we build our confidence. Without risk, we stagnate. We repeat the status quo over and over again, not evolving. Risk is a great teacher and forger. It’s a co-creator in forming our identity, as well as realizing our dreams. As a result, risk can build confidence. The more we take risks, we develop resilience to when the risk doesn’t pan out. In trying to avoid failure we stay small((Forbes: Why Embracing Failure Is A Big Challenge—And How To Do It Well)). Smallness is not what is going to get us where we want to go, nor is it going to build confidence. 8. Never Speak Against Yourself You should always do your best to offer constructive feedback to yourself regarding your actions, but there is no need for judgment or harshness. Confidence is built with love; not false praise, but honest kindness that affirms and boosts. Don’t be shy about celebrating your victories no matter how tiny. Confidence is built by letting your body and mind soak in what is going well—what you did that was awesome, what is special about you, etc. 9. Choose a Goal When you choose goals that you want to work towards, you instill a sense of motivation that will push you toward the things you want to achieve. As you achieve big and small goals, you build confidence in your abilities to get to where you want to go. Start with short-term goals and then create long-term goals. When you see a brighter future for yourself through what you are accomplishing, your confidence will soar. 10. Enjoy the Process! Don’t take yourself too seriously. If you laugh and play while building your confidence, you will not only be more confident, but you will increase your joy. Final Thoughts Did you notice that these steps spell out confidence? If you're feeling creative and motivated, try making your own acronym list with things you believe will help you build confidence in your daily life. Each day, cultivate positive self-talk and be your own cheerleader as you work on becoming the best version of yourself. Everyone has to start somewhere, so choose one of the tips above and begin your own confidence journey. More Tips on Building Confidence

10 Powerful Ways to Be More Confident

How to Be Confident: 51 Proven Ways to Build Self-Confidence

How to Build Confidence From Scratch

If you want to build confidence, you'll need to learn how to cultivate positive self-talk and take risks. Here are more tips on building confidence.

29/11/2020

Have you ever wondered that, in spite of the progress that we have made in the field of medicine, we still fall sick! Thanks to our lifestyle and diet. Every severe disease like heart disease, arthritis, cancer, and diabetes starts with inflammation. It is crucial to reduce your inflammation levels. Anti-inflammatory foods and lifestyle changes …

The post Indian Anti-Inflammatory Diet Plan (Food list and diet tips to reduce Inflammation) appeared first on Dietburrp.

Anti-Inflammatory Diet Plan list of anti inflammatory foods diet tips to reduce Inflammation in body Indian diet plan to decrease inflammation

27/11/2020

Oral health problems can take any number of forms, but gum disease is an especially troublesome condition. When the gums start to deteriorate, it’s only a matter of time before serious problems start to affect the teeth. When left untreated, gum disease not only affects your oral health but can also trigger other medical problems in the body.� For these reasons, itâ€™s important to keep the gums healthy and teeth clean.

As important as brushing and flossing are to oral health, these practices can only do so much as far as oral hygiene goes. Adding an oral irrigation component offers the best protection against developing gum disease. If youâ€™re looking to decrease your risk for gum disease, a good oral irrigator offers the level of protection most needed to ward off gum disease. This means it doesnâ€™t just flush debris from between the teeth and gums but also delivers an added layer of protection for the teeth. The Hydro Floss Oral Irrigator does just that.

What Causes Gum Disease?

Gum disease, also known as periodontal disease, results from bacteria-ridden plaque that builds up along the teeth and gum line. When left untreated, bacterial growth causes the gums to become inflamed. Over time, the gums and teeth deteriorate as inflammation worsens. Often, the gums begin to recede from the teeth. Tooth loss may also occur.

A number of factors can increase your likelihood of developing gum disease. Common risk factors include:

Age

Genetic predisposition

Certain medications, such as anti-depressants, heart medicines, and oral contraceptives

Stress

To***co use

Itâ€™s not uncommon for gum disease to co-occur with other serious health problems, such as heart disease and diabetes. In spite of these serious implications, gum disease seldom causes pain, so warning signs can be difficult to spot. Signs to watch out for include bleeding gums, swollen gums, persistent bad breath, separations between the teeth, and loose teeth.

An Ongoing Need for Oral Irrigation

More than anything else, minimizing or eliminating plaque buildup offers the best defense against gum disease. While brushing your teeth on a regular basis is a good start, plaque materials often lodge in places where brushing canâ€™t reach. Likewise, flossing may pick up where brushing leaves off, but it can still miss hard to reach areas.

In order to address the plaque problem on all fronts, a more in-depth approach is needed. Oral irrigation devices provide the type of intricate cleaning that prevents bacteria-ridden plaque from forming along the gum line. Oral irrigation uses water to dislodge food materials and plaque from hard to reach places along the teeth and, especially, along the gum line. Since bacteria growth in the gums causes gum disease, addressing the problem at the root means keeping the gums clean.

The Hydro Floss Oral Irrigator â€“ An Advanced Technology

The Hydro Floss Oral Irrigator is an advanced dental device thatâ€™s designed to reach the areas that brushing and regular flossing miss. Hydro Floss directs a high-pressure, pulsating stream of water between the teeth and along the gum line where hard to reach plaque and food materials lodge. The device uses an advanced system design that works well with most any type of dental condition, including bridgework, implants, crowns, bleeding gums, and braces.

The Hydro Floss Oral Irrigator uses an advanced system design that combines oral irrigation with the science of magnetics to better protect the teeth and gums against plaque buildup. In a nutshell, magnetics prevent plaque from forming. It does this by keeping bacteria and food materials from solidifying so these materials remain in a liquid state.

A research study evaluating the effectiveness of Hydro Floss at eliminating plaque showed participants who used the device had 64 percent less plaque compared to participants who didnâ€™t use Hydro Floss. Combined with the pulsating action of oral irrigation, the magnetics component makes it that much easier to keep your teeth and gums clean. Rather than just getting rid of plaque, Hydro Floss protects the teeth from plaque buildup, which greatly reduces your risk of developing gum disease.

Features

The Hydro Floss Oral Irrigator device offers a range of features to accommodate most anyoneâ€™s dental hygiene needs. Key features include:

Adjustable water pressure to accommodate your comfort preference

Reservoir compartment for adding mouthwash or special medications

Pack of four tips that work with different types of dental work, such as braces and bridges

A maximum water pressure of 60 psi (pounds per square inch), considered the safest and most effective pressure level for gum tissue

A pulsating stream of water, at 1,200 pulses per minute

A Complete Dental Hygiene Program

Dental hygiene not only determines the health of the mouth but also the health of the body. A complete dental hygiene program thoroughly cleans the teeth and gums and helps prevent plaque from forming. When combined with regular brushing and flossing, the Hydro Floss Oral Irrigator greatly reduces your risk of developing gum disease while protecting your teeth along the way.

The post How to Decrease Your Risk of Gum Disease appeared first on Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet.

Visit Hallelujah Diet to find out how the Hydro Floss Oral Irrigator helps ward off gum disease, including information on the health benefits of oral irrigation and the advanced system design that makes the Hydro Floss the best irrigator on the market.

27/11/2020

Working from home is a widely used term these days. According to The Commonwealth Fund, around 16 million people lost their jobs in the US alone. Other researchers put the number at 20-40 million.((The Commonwealth Fund: How Many Have Lost Jobs with Employer Coverage During COVID)) As more people lose their jobs, they are looking for money making ideas that they can do from home. This is why this article is important at such time as this. Even if you have lost your job, it is important to understand how you can make that extra dollar. A job is never enough to bring financial abundance unless you are the CEO of a blue-chip company. It is said that the average millionaire has 7 sources of income. This enables them to mitigate risk and make more money. This article will give you 21 money making ideas that you can easily start from home now. 1. Start a Blog Starting and growing a blog is a good way of making more money every month. It is easy to start and manage. To start one, you need the following:((WealthWolves: How to monetize a blog))

Choose a niche. This is where you decide what you will be writing on and to whom. Choose a niche that is broad enough to create enough content demand.

A domain name. This is a name that is unique to your blog. For example, lifehack.org is the domain name here. You can get a domain name for as little as 1 dollar for the first year. Make sure you choose a short and memorable name that is related to your content.

A hosting plan. A hosting company stores your website data in their servers and sends it to the browser upon request. Make sure you choose a good hosting company because that will affect the performance of your blog.

Design expertise. You need to hire someone to create the blog for you. It is also possible to learn and do it by yourself. Most hosting companies will provide an easy to use website builder. Make sure the website looks professional.

Content. Content is king when it comes to blogging. Produce long and high-quality content.

After starting a blog, make sure you monetize it. The easiest way to do this is to use the Google AdSense Program. You can also apply to be an affiliate marketer for various companies. This way, you can start making extra dollars from home. 2. Produce YouTube Videos YouTube videos are also one of the best money making ideas today. YouTube has over 1.9 billion users every month. Over 500 hours of content is uploaded on the platform every minute. To make money from YouTube, you need the following:((Hootsuit: How to make money on Youtube))

Start a YouTube channel. This is all free. Use your Google account to register.

Upload video content regularly. Market your content on social media to gain a following.

Have at least 1000 subscribers and 4,000 hours watched on your channel in the last 12 months.

Create a Google AdSense account.

Apply for different YouTube monetization features from your account.

Submit for review. If you qualify, you will be notified.

Video content is almost catching up with written content. It is worth producing it as we move into the future. 3. Sell eBooks If you are a good writer, you can make money by selling eBooks online. Produce at least a 10,000 words eBook and upload it on Amazon. You can also set your own eCommerce store. The eCommerce store can be part of your blog. It is important to understand that writing is easy but marketing your eBook will be hard. For example, there are millions of books on Amazon. To stand out, you have to be a good marketer, not just a good writer. 4. Creating Sponsored Content Companies pay to get mentioned in relevant pieces of writing. For example, if you have a blog with high traffic, you can approach relevant firms to sponsor your content. This is also important if you are doing an eBook or magazine. 5. Paid Guest Blogging Some sites pay freelance writers to create content for them. Use platforms like Fiverr and Upwork to connect with potential buyers. To succeed, make sure you write high-quality content and exceed the expectations of the client. High-quality content is highly practical and actionable. Do not write about everything. This will dilute your effectiveness. Take several topics and develop unmatched expertise. This will give you a competitive advantage in the market. 6. Renting Space Many people are making money by renting space in their houses. If you have a big house, you can use Airbnb to rent some rooms for visitors who are on vacation near you. 7. Renting Your Car You can also have people hire your car for a daily fee. This is a good way of turning a liability into an asset. People will always hire cars to attend high-end functions. You can charge between 30 and 300 dollars per day depending on the type of car and the location. 8. Online Courses For experts, this is one of the best money making ideas. Educate people about something valuable and make money. To do this, you need to produce content that guides people into getting a specific high-income skill and then sell it. Udemy and Skillshare are good platforms to post your content. Set a reasonable fee for your courses and market them. As people enroll, you will start making money passively. If you can get millions of people to take the courses, you might have to retire early because that income is high enough to sustain you for life. You can also sell the courses on your website. This is a good long term strategy. 9. Affiliate Marketing You can start a website specifically for affiliate marketing. This is where you promote other people’s products, refer them to the seller, and get a commission when a successful transaction is made. This is one of the ways many bloggers make money nowadays. The most common program is Amazon Associate Programs. 10. Dropshipping Dropshipping is a business model where one sells products online without even having physical products. It is just about connecting the buyer and the seller online. Dropshipping is very convenient because there is no storage cost or actual shipment on your part. You just have to set up a store. This online store should be connected to the seller. When an order is made, the seller will ship the product to the buyer. Your work is very minimal. You just have to market the products and get as many people as possible to make the purchases. 11. Life Coaching You can make money by helping people solve their problems. This is what life coaching is about. To help people solve their problems, you can use The Grow Model.((MindTools: The GROW Model of Coaching and Mentoring))Here is what it means:

G- Goals. Help the client generate goals.

R- Reality. The client should understand the current reality. This provides the gap between what is being achieved and what should be achieved.

O- Options. What options does the client have moving forward? How will the gap be bridged?

W- Way forward. Which option will the client select to reach the predetermined goals?

If you can help people get better and happier, they will keep recommending your services to their friends. All of these can be done at home. 12. Become an Influencer Influencers are paid handsomely to promote commodities. However, you have to have a massive following in the digital space to be considered. For example, if you have 100,000 followers on Twitter, Instagram, or Facebook, you can approach companies to help promote their products. 13. Academic Writing Academic writing is one of the most famous money making ideas for young graduates. Here, you produce content for academic purposes. This can be writing a report for university research or doing a project for students. 14. Start a Podcast Podcasts are very famous nowadays. Most people prefer listening rather than reading. You can record a series of informative audio files and have people listen or download. If your podcast gets thousands of listeners or more, you can get a sponsor. The sponsor will pay you to get mentioned or advertised on your podcasts. 15. Start a Webinar Webinars are also one of the most common money making ideas around today. This is where you host a seminar online. People can then pay and participate virtually from all over the world. You can also offer the webinar for free and get sponsors. 16. Paid Online Surveys Companies love to know what people in their market think about various topics, products, and ideas. This will shape the way they create and market their products. You can take these online surveys online and get paid. InboxDollars, Swagbucks, and MyPoints are the most famous online survey sites. 17. Sell Old Stuff You can make money from home by selling some of your old stuff in your house. These can be furniture, electronics, automobiles, etc. Whatever you do not need in your house can be converted into cash. 18. Invest in Dividend-Paying Stocks This is a good way of making money from home. Just buy stocks of companies that give annual dividends and hold them for the long term. These stocks will bring you money without having to work. 19. Develop Mobile Apps Mobile apps are widely used. They are very effective because once installed, they will be highly visible on the mobile device. The user will be tempted to open them now and then provided they provide value. Build an app that provides massive value to people and then work with advertisers to monetize it. 20. Network Marketing There are many network marketing firms today. Many aggressive marketers are making money by just having people join. As they get more people to join, their networks get bigger. Any time a person in their network makes a transaction, they get paid. 21. Trade Cryptocurrency You can make money by trading Bitcoin and Etherium from home. As the world evolves, cryptocurrency will become even bigger. Bottom Line There you go. You can get an extra source of income by executing any of the 21 money making ideas. They will give you more money to spend and invest. To become successful in any of them, you need hard work, persistence, and patience. Nothing worth doing is easy. You will encounter many challenges and competitors. If you are not committed, you will not make any mone

You don't have to make money from an office; there are simple money making ideas that you can implement from home. Learn more in this article!

27/11/2020

Early morning workouts are the norm for many. For some, it’s the only time they have; others may feel better working out first thing in the morning. The morning can be a crazy rush. Figuring out what to eat before morning workout when you’re in a pinch may be difficult. Maybe you don’t get hungry in the mornings or feel you have the time to eat. However, there’s a good reason why you should care about what to eat before a morning workout. What’s the Real Deal on Eating Before You Work Out? Some people swear by working out on an empty stomach. Others believe you should have a full meal before doing anything. But what does science say about eating before you work out? Studies mostly agree that you should eat before any exercise.((Heart.org: Food as Fuel Before, During and After Workouts)) However, you don’t want to head to the gym immediately after eating. You want to give your body at least an hour to digest. You also might want to skip a hearty breakfast. Heavy foods lead to feeling bloated or you may even get sick during a workout. Light breakfasts or sports drinks are recommended instead. Large meals are recommended to be eaten around three hours before a workout and small meals or snacks about one hour prior. This ensures you don’t feel sluggish and gives you the necessary energy needed to complete your workout. Now, some people are crunched for time and can’t make breakfast and workout. Many don’t like eating breakfast or feel hungry. Each person is different and it’s true that you might be fine to workout without eating anything first thing in the morning. However, eating breakfast each morning isn’t only ideal for exercise but for healthy weight control and brain function as well.((Adv Nutr: The Effects of Breakfast and Breakfast Composition on Cognition in Adults )) This doesn’t mean you are required to eat breakfast. In fact, there are benefits to not eating before you workout too. Studies show that workouts done on an empty stomach burn more fat because your body isn’t relying on carbohydrates for fuel.((PubMed: Effects of aerobic exercise performed in fasted v. fed state )) It should be noted that there are limited studies on whether you burn more fat long-term with fasted workouts than “fed” workouts. How Eating Can Change Your Workout The research doesn’t just mention eating breakfast. There are studies that show eating before and after workouts fuel the body and aid in muscle recovery.((J Int Soc Sports Nutr: Nutrient timing revisited)) Drinking or eating carbohydrates before you exercise improves your performance overall. It may allow you to exercise at higher intensities and for a longer time. Not eating might cause you to be sluggish or lightheaded. This depends on when you last slept and ate of course. For example, you may be someone who goes to bed late but rises early or you may eat a full meal before bed and not be hungry when you wake. Breakfast The studies on what to eat before morning workout suggest that you might want to stick to your morning breakfast routine. If you’re a coffee drinker, you can drink it and probably not feel any adverse effects. The same goes if you normally eat a specific food or food group for breakfast. Deviating from your normal foods has the potential to cause upset stomachs until your body gets used to it. Snacks Snacks before, and sometimes during a workout can help you reach your goals. However, there is a timeline for snacking. If your workout lasts longer than an hour, it’s worth it to eat a carbohydrate-rich food or drink. On the other hand, eating a snack before a short workout of fewer than 30 minutes probably won’t do much to increase your energy. Post-Workout Post-workout meals or snacks are essential. After all the strain you put your body and muscles through with exercise, you want to help aid in recovery. Exercise depletes the body of glycogen. Glycogen is necessary for muscle repair, recovery, and your body’s overall functioning. It’s recommended you eat a full meal that is rich in carbohydrates and protein within two hours of your last workout session. This helps replace glycogen stores (carbohydrates) and aid in muscle repair (protein). It’s Not Only About the Food! Often, food is regarded as the most important part of maintaining a healthy weight. However, hydration is very important too. Fluid consumption before, during, and after a workout is key to preventing dehydration. The more you exercise, the more you’ll need. According to the American College of Sports Medicine, the fluid recommendations for pre-workout should be around two to three cups and ½ cup to one cup per every 15 to 20 minutes during your workout.((American College of Sports Medicine: Exercise and Fluid Replacement)) Your post-workout consumption guidelines are two to three cups after your workout for every pound of weight you lose during a workout. Typically, drinking water is the best for fluid replenishment. However, if you are working out more intensely or longer than one hour, it’s recommended to use a sports drink. Sports drinks contain carbohydrates that give you energy and replace lost electrolytes. Why Your Choice of Breakfast Matters? When deciding what to eat before morning workout, there are a few factors to consider: the type of food, digestion, and time. A quick sports drink or cereal provides the body with quick bursts of energy, but it may not last long during a longer workout. To ensure you get the sustained energy you need for those more intense workouts, combine simple carbohydrates with a small amount of fat and protein. The size of your meal has a lot to do with your workout longevity. The longer your workout lasts, the more energy-dense meal you’ll want to have. The same goes for shorter workouts. The potential drawback is your digestion time. Big, energy-dense meals take around four hours to digest which doesn’t exactly align with a quick morning workout. Aim for smaller meals if you have about two hours to spare. If you don’t have two hours, which most people don’t, then a quick but healthy option is blended meals or a 200-calorie snack. Blended meals like smoothies or low-calorie snacks only take about an hour to digest but still provide adequate energy. Don’t have time to make any meals at all? Maybe you just can’t stomach breakfast? Try a banana or a slice of toast. As time goes on, add on to this little snack until your body can tolerate a small meal. Breakfast Ideas - Dos And Don'ts Let's take a look at the simple breakfast ideas you can have before your morning workout: Breakfast of Champions Breakfast options are limitless. However, you want to start with the right foods, not ones that just taste good. I've compiled a list of tasty, yet healthy breakfast options that provide energy for your workouts and won’t weigh you down:

Fruit – Fruits are easily digestible, provide fuel, and are great for those that aren’t typically breakfast eaters.

Smoothies – Smoothies are versatile. You can combine fruits and vegetables, yogurts, protein powders, nut butter, or seeds like chia.

Energy Bowls – Energy bowls have a similar concept to a smoothie except you sit down to eat them. They can include nuts, seeds, and blended fruits or vegetables.

Greek or plain yogurt – Yogurts, especially Greek or plain yogurts are high in protein, probiotics, and calcium.

Oatmeal – Oatmeal is a classic staple. It’s full of carbohydrates and fiber. Both will give a huge boost of energy. You can even add fruit, nuts, or milk for even more energy.

Eggs – Eggs' possibilities are limitless. You can have them as a standalone, add cheese, or veggies like peppers to add nutrition. Couple eggs with toast or an English muffin for a quick sandwich.

Energy Bites – Energy bites are full of fiber, protein, and fats to keep you satisfied longer. You can make them with peanut butter, walnuts, flaxseeds, cashews, or almonds.

Homemade muffins – Muffins may seem like an unhealthy, tasty snack but they’re actually great for long workouts. They have fiber and are high in carbs. You can even add fruit or nuts to them for an energy bonus.

Homemade pancakes – Homemade pancakes are a great source of grains and carbs to fuel your workout. You can add fruit or nut butter for extra boosts. Make sure you don’t go overboard with your portion size as they can be a little on the heavy side.

Toast – Toasts may seem boring or basic but it’s very versatile. Toast is easy on the stomach, quick, and you can add a ton of options like avocado, sweet potato, or jam.

Breakfast That Will Make You Sluggish

Fast Food – Fast food doesn’t need much of an explanation as it’s unhealthy enough. it’s full of fat, grease, and may even upset your stomach.

Sweetened Non-Fat Yogurts – These yogurts are full of sugar that can leave you to suffer a “high” but then “crash” later on. The lack of fat doesn’t keep you full as long.

Energy drinks/fruit juices – While orange juice or a Red Bull might seem like a great idea for a boost of energy, they come with high sugar and the “crash.”

Spicy foods – Spicy foods are satisfying but they aren’t great for a workout. Spicy foods can lead to indigestion, heartburn, or even stomach cramps.

Sugary cereals – Cereals like Cheerios or Raisin Bran are healthy options but cereals like Frosted Flakes or Fruit Loops are terrible pre-workout breakfast foods. They’re full of fat and sugars. The milk added could cause stomach issues as well.

The Bottom Line Deciding what to eat before morning workout doesn’t have to be complicated. You don’t have to sacrifice your time either. While you may not be hungry when you first wake up, it’s a good idea to try to eat at least a small meal before you exercise. More Healthy Breakfast Ideas

20�Healthy Breakfast Choices That Will Save You Time

20 Delicious and Healthy Breakfast for Weight Loss

20 Easy and Healthy Breakfast Recipes for Rush Mornings

Don't know what to eat before morning workout? Get your workout started right with these easy breakfast ideas (and waht not to eat)!

Mhealth

30/11/2020

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