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Here’s a super simple breakfast option for you that you can knock up the night before or batch cook for a tasty breakfast or even mid morning snack.

There’s a good balance of protein, carbohydrates and healthy snacks in each little bundle of joy. Give them a go and let me know what you think!

Ingredients

• 1/3 cup of rolled oats
• 2 x medium eggs
• 1 x medium egg white
• 2 x tbsp of raisins
• 1 x tbsp of chia seeds
• 1/2 x tbsp of honey
• 1/4 tsp of baking powder
• 1/4 x tsp of coconut oil or similar to grease tray

Method

– Preheat oven to 180c

– Blend all the ingredients apart from the raisins

– Add raisins and stir in thoroughly

– Grease a muffin tray with coconut oil and fill mixture around 3/4 full in each compartment

– Place in tray for 15/20 minutes. Check with a knife through the muffin, if it comes out clean you’re good to go!

Total Calories: 475kcal

Carbohydrate: 51g

Protein: 26g

Fat: 16g

Today’s post is a little different from the usual content on my blog. In a world where we’re inundated with content, hopefully this can post can support you to maximise real learning from what you choose to read.

Im going to share a list of strategies that I picked up that can support learning from reading. This can be particularly applicable for research papers. Its quite simple, and will help you with the 3 stages of reading: the preparation; the during; and the completion.

Before you read

• Flick through the chapter or paper
• Consider what is it am I supposed to be learning?
• Reflect on what you may already know about the subject

While you read

• Divide the content into sections and stop at each section to reflect on what you’ve read and learnt
• Practice summarising key points in your own words
• Note any key terms you recall and try to explain them
• Note any questions you have about the content
• Relate info to anything you already know about the subject
• Write down any insights you have
• Write down questions & insights re the text and relate to other pages/chapters where relevant

After you’ve read

• Revisit your learning objectives and consider what you know and what further questions you may have
• Test yourself and try to locate gaps in your understanding
• Analyse and critique where you can, identifying strengths, grey areas and areas for development
• Identify what stands out
• Discuss the content with someone else. Can you brake it down like you were explaining it to a child? Could you summarise in a couple of sentences, such as an elevator pitch?
• If you have no one around, practice explaining what you’ve learnt out loud

Ok, hope some of this helps, it’s definitely helped me to order my thinking and actually retain information, which is not an easy task in today’s world!

Looking for a high protein breakfast option outside of your standard omelette? Maybe you’re needing a pre or post workout snack? Looking no further! This is a perfect morning breakfast treat or pre/post workout snack you can take on the move. 

Ingredients – 

• 2 wheetabix
• 100ml of semi skimmed milk
• 100g fat free Greek yogurt
• 1 tsp of honey
• 1 tbsp of cacoa powder
• 20g whey protein
• 1 tsp of cacoa nibs (optional)

Method

• Crush the wheetabix up and place in a jar or similar container.
• Add the milk and ensure it’s fully mixed up evenly. Pat down flat
• Combine yogurt, honey and cacoa, mixing thoroughly and evenly
• Add protein powder to the yogurt mixture and fold in, mixing till even consistency
• Add to the wheetabix and top with cacoa nibs. Leave in the fridge overnight and you’re away.

Total calories: 410