A Tasty High-Protein Breakfast Ready in 5 Minutes

You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie! At first your brain will think you're tricking it, because how can you willingly allow it to eat cookies for breakfast? But then your brain won't care, because it tastes so good! Then your brain will get a little mad at you, because it'll find out that this cookie is actually healthy, offering over seven grams of fibre and almost 21 grams of protein. But it won't stay mad for long, because, come on — it's delicious!
 There's no added sugar in this recipe; it's just sweetened naturally with raisins and the little bit of stevia in my protein powder. And the chopped almonds add a satisfying crunch that complements the soft texture of the oatmeal.
 The best part about eating a huge cookie the size of your plate for breakfast is that you make this baby the night before, and you don't even have to bake it! Just mix the few simple ingredients together, flatten it on your plate, pop it in the fridge, and when you wake up, you'll be so excited to get your mouth around that chewy, cinnamony cookie!

Overnight Breakfast Cookie

Notes

I chose raisins and almonds to mix in, but go ahead and get creative with any kind of dried fruit, nut, or, dare I say, even chocolate chips!

Ingredients

1/2 banana
1 teaspoon all-natural peanut butter
1/2 teaspoon flaxmeal
1/2 scoop vanilla plant-based protein powder (about 15 grams; I used Vega)
1/4 teaspoon cinnamon
30 grams rolled oats
1 tablespoon unsweetened soy milk
1 tablespoon raisins
1 tablespoon chopped raw almonds

Directions

1. Mash the banana and peanut butter together in a small bowl.
2. Stir in the flaxmeal, protein powder, cinnamon, and oats until combined.
3. Stir in the soy milk.
4. Add in the raisins and chopped nuts, saving a little to add as a topping.
5. Flatten out onto a plate to form a large cookie.
6. Refrigerate overnight.
7. In the morning, grab a spoon and enjoy!

Category

Breakfast/Brunch

Yield

1 serving

Cook Time

5 minutes

Nutrition

Calories per serving

328

Rate Recipe:

http://www.popsugar.co.uk/fitness/-Bake-Breakfast-Cookie-40597580

 

 

Do This Every Day to Lose Weight (20 Pounds in 6 Months!)

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
   
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviours (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/vegetables).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviours.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behaviour change. Those who weigh daily report greater adoption of diet and exercise behaviours associated with weight control."
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviours when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
http://www.popsugar.co.uk/fitness/Do-Every-Day-Lose-Weight-20-Pounds-6-Months-38472015