Sarah Bradley, Jasmine Gomez

Even if youre not a breakfast person, you should consider making a nutritious meal happen in the morning, especially if youre trying to lose weight. Your mom was right when she said breakfast is the most important meal of the day, even more so when it comes to losing weight, according to <a href="https://www.amandalemein.com/" id="4c1b01e1-b757-3443-ae8f-031329c8f80c"> Amanda Baker Lemein </a> , RD.

Why? Because its best to front-load your caloric intake by eating more food in the first half of your day. This way, your body will be burning those all day calories before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.

So, eating breakfast is important, but what you eat for breakfast matters too. For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber, says Lemein. (Think: a veggie omelet with cheese and a side of fruit or toast.)

Variety will also help you stick to a morning meal scheduleand keep things not-boring. Not sure where to start? Here are 50 (yup, 50) delicious, healthy recipes from bloggers and nutritionists to get you started.

<h1> Egg, Tomato, and Scallion Sandwich </h1>

Enjoy a morning egg sandwich, but a BLT doesn't quite fit into your diet? Sub it with this egg, tomato, and scallion sandwich. It's just as tasty and super easy to make. Plus, you'll get some protein bright and early.

<a href="https://www.skinnytaste.com/egg-tomato-and-scallion-sandwich/" id="3c7b93eb-fc1a-36a4-a26a-adec6c8581aa"> Get the recipe </a>

Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber

Who says pizza can't be a breakfast option? It can when you top it with the usual breakfast go-tos: eggs and bacon. The four-ingredient dough in this recipe calls for Greek yogurt, which is a good source of fiber and calcium.

<a href="https://www.skinnytaste.com/egg-tomato-and-scallion-sandwich/" id="a73227a5-200e-3184-a6a6-935474b384b8"> Get the recipe </a>

Per serving: 271 cal, 9 g fat, 27 g carbs, 20.5 g protein, 1.5 g fiber

<h1> Healthy Bacon, Egg, and Potato Breakfast Casserole </h1>

Here's a good option for when you're craving something more brunch-y, as opposed to a traditional breakfast. This casserole is made with low-fat cheese, lean turkey bacon, and loads of veggies.

<a href="https://jeanetteshealthyliving.com/healthy-bacon-egg-potato-breakfast-casserole-recipe/" id="6ebf173f-0141-31db-a9f0-14da84643ae8"> Get the recipe </a>

Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fiber

Who can pass up a serving of eggs benny in the morning? If you're thinking, not me, then make sure you've got some smoked salmon on hand and serve these babies up on a bed of arugula instead of an English muffin to cut some carbs out of the traditional dish.

<a href="https://www.theendlessmeal.com/smoked-salmon-eggs-benedict/" id="3b3f8772-7e42-3f5e-ab12-3e4a98e12d48"> Get the recipe </a>

Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber

This dish is a true flavor bomb made with baked oatmeal, pecans, and shredded coconut. Oats can help improve your gut health, since they're full of soluble fiber that can aid in managing blood sugar levels and promoting the growth of healthy gut bacteria.

<a href="https://www.eatingbirdfood.com/chai-baked-oatmeal/" id="b11e724a-d254-3ffd-a875-00cd26c4fdf5"> Get the recipe </a>

Per serving: 273 cal, 13 g fat, 34 g carbs, 5 g protein, 5 g fiber

Making your own granola will help you ensure that it isn't packed with tons of sugar, like many store-bought granolas. To build this granola dish, you need a variety of nuts and seeds, maple syrup, and dates, plus a serving of hemp hearts.

<a href="https://www.eatingbirdfood.com/hemp-granola/" id="628ae518-668f-3787-af29-c7b525a07621"> Get the recipe </a>

Per serving: 235 cal, 17 g fat, 16 g carbs, 5 g protein, 4 g fiber

<h1> Butternut Squash Protein Pancakes </h1>

You can taste the fall season all year long with these butternut squash protein pancakes. Butternut squash is loaded with nutrients, including vitamins A and C and magnesium.

<a href="https://www.eatingbirdfood.com/butternut-squash-protein-pancakes/" id="e9dbed26-8edd-3016-ad33-82d0ae16582f"> Get the recipe </a>

Per serving: 236 cal, 32 g fat, 22 g carbs, 5 g protein, 3 g fiber

<h1> Sweet Potato and Spinach Quinoa Skillet </h1>

This supercharged dish only requires you to use one pan. You'll cook a ton of veggies, including vitamin-packed spinach, and some fiber-rich quinoa to keep you full and satisfied until lunch time.

<a href="https://www.liveeatlearn.com/quinoa-breakfast-skillet/" id="f09d03bc-97b6-350c-a478-186a43fc14ec"> Get the recipe </a>

Per serving: 223 cal, 9.7 g fat, 24.4 g carbs, 11.1 g protein, 3.3 g fiber

A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. You can customize your plate by adding some of your fave toppings. This recipe specifically adds in some feta, parsley, and crushed pepper.

<a href="https://www.liveeatlearn.com/shakshuka-with-tofu-feta/" id="2622439d-8164-388b-ab6a-a6a5d30a7eb1"> Get the recipe </a>

Per serving: 165 cal, 9.2 g fat, 14.4 g carbs, 9 g protein, 3.8 g fiber

These vegan tacos don't skimp out on the flavor. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and the usual taco toppings, like cilantro, radishes, and avocado.

<a href="https://www.liveeatlearn.com/vegan-breakfast-tacos/" id="db584df3-bac5-38fb-a452-40a7ec8e2604"> Get the recipe </a>

Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fiber

Pair these up with some sunny-side eggs, a tasty frittata, or some protein-powered pancakes. This side dish is an instant flavor boost to any breakfast meal, and depending what you pair them with, are a healthy and delicious choice.

<a href="https://cookieandkate.com/crispy-hash-browns-recipe/" id="4716ec05-ceff-34ef-a872-e0a9f25597ab"> Get the recipe </a>

Per serving: 211 cal, 14.1 g fat, 20.8 g carbs, 2.5 g protein, 1.5 g fiber

This bircher muesli subs in almond milk for cream and features homemade applesauce, though store-bought's okay if you don't feel like spending extra time in the kitchen.

<a href="https://cookieandkate.com/homemade-bircher-muesli-recipe/" id="d44d7800-c5b4-363e-aa9d-aa12a554949b"> Get the recipe </a>

Per serving: 409 cal, 15.1 g fat, 59.8 g carbs, 9 g protein, 10.7 g fiber

By now you've probably heard about the superfood properties of acai berries, thanks to their antioxidant content. Though you probably won't find the actual berry in your local supermarket, the frozen puree may be a little easier to track down. This bowl combines the puree with other fruits to create a tropical and healthy burst of flavor.

<a href="https://cookieandkate.com/tropical-acai-bowl-recipe/" id="2a28e133-f6a5-3b12-a055-1a6e80dfb287"> Get the recipe </a>

Per serving: 257 cal, 5.8 g fat, 52.1 g carbs, 2.3 g protein, 8.1 g fiber

<h1> Cheesy Potato Fritters with Zucchini </h1>

These potato fritters kick it up a notch by adding some zucchini into the mix. Zucchinis are full of soluble and insoluble fiber, which make them a good choice for improving digestion and aiding the growth of healthy gut bacteria.

<a href="https://www.wellplated.com/potato-fritters/" id="fc9af348-7e97-3173-a1c1-fa000cd9612d"> Get the recipe </a>

Per serving: 94 cal, 4 g fat, 11 g carbs, 5 g protein, 1 g fiber

<h1> Bacon Egg in a Hole with Smashed Avocado </h1>

Choose your bagel (this recipe uses whole wheat) and toast it, while frying your egg in its center hole. Sounds tough, but it's really not. Plus the end result is totally worth it.

<a href="https://www.wellplated.com/bagel-egg-in-a-hole/" id="67641586-a2d3-32e6-a734-c2693fc8171c"> Get the recipe </a>

Per serving: 304 cal, 19 g fat, 28 g carbs, 0 g protein, 6 g fiber

<h1> Curried Chickpea Hash with Broccoli and Spinach </h1>

Chickpeas, the special ingredient in this dish, are great for curbing your appetite for longer, since they're full of fiber and high in protein. Though the hash is tasty enough to eat on its own, you can def grab some pita, too.

<a href="https://www.wellplated.com/chickpea-hash/" id="a87ca671-95f2-39d8-a4e2-6aa10f4ff4e9"> Get the recipe </a>

Per serving: 360 cal, 21 g fat, 32 g carbs, 15 g protein, 9 g fiber

<h1> Almond Butter Apple Cinnamon Baked Oatmeal Cups </h1>

These oatmeal cups are so tasty you'll want to keep a stash on hand, and you can since they're freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you're ready to eat, and have them with a scoop of your favorite nut butter.

<a href="https://www.ambitiouskitchen.com/almond-butter-apple-cinnamon-baked-oatmeal-cups/" id="92ebbc7d-7929-32a5-a17a-f5d02de5fc47"> Get the recipe </a>

Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fiber

<h1> Healthy Sweet Potato, Black Bean and Avocado Breakfast Burritos </h1>

A protein-packed burrito for breakfast? Count me in. These are a meatless twist made with black beans, sweet potatoes and avocado, wrapped in a whole-wheat tortilla.

Per serving: 398 cal, 13.8 g fat, 54.3 g carbs, 18.1 g protein, 10.5 g fiber

Morning person or not, the earliest part of the day can be hectic. I mean, you just woke up, you're thinking about the million things you need to get done, and you somehow have to feed yourself, too.

50 Best Healthy Breakfast Ideas For Weight Loss

<h2>There's a bunch of reasons why you might be spending too much time <a href="https://www.womenshealthmag.com/health/a22749464/why-do-my-nipples-hurt/"> feeling yourself up </a> in public and most of them are pretty harmless.</h2>

Still, it helps to know what exactly is causing that super-annoying itching, so you can know how to treat it.

If itching is actually driving you crazy, it's best to book an appointment with your ob-gynin the meantime, here are 12 reasons why you just can't stop scratching your boobs, and what you can do about it.

<h3>1. You're heading into menopause</h3>

There's obvious hormonal changes that happen during menopause, but now that your body's producing less estrogen, the looming end of your menstrual cycle can also have an effect on your skin too, says OB-GYN Felice Gersh, M.D "Menopause is a state of estrogen deficiency and estrogen is key to maintaining healthy skin. Without it, the skin atrophies and becomes drier."

One way to avoid itchy nipples caused by menopause is to use a topical estrogen treatment, says Gersh. But it's important to consult with your doctor regarding menopausal hormonal prescriptions.

Eczema is a genetic skin disorder often made worse by environmental exposures, says Kari Martin, M.D., associate professor of dermatology at the <a href="https://medicine.missouri.edu/"> University of Missouri School of Medicine </a> .

An <a href="https://www.mayoclinic.org/diseases-conditions/atopic-dermatitis-eczema/symptoms-causes/syc-20353273"> eczema rash </a> has a pretty specific look: it's often categorized as small raised bumps or reddish patches on the skin, and it can definitely show up on your nipples but Martin says the rash will likely appear on both your nipples and breasts.

You can try to treat eczema on your own Martin recommends avoiding harsh soaps and moisturizing the skin regularly with an emollient such as petroleum jelly. You can also try an OTC hydrocortisone ointment twice a day for up to two weeks, but check with your dermatologist if it doesn't clear up after that.

Like eczema, psoriasis is another skin condition but this one is caused by an autoimmune disorder.

Psoriasis also has a tell-tale look: red, scaly plaques on the skin, most commonly on the outsides of your elbows and knees, says Martin. But the rash can appear anywhere including your breasts and nipples.

You'll want to see a dermatologist for this one too, but in the meantime, Martin recommends trying hydrocortisone ointment for any psoriasis-related itching.

<h3>4. You're currently using narcotics</h3>

There are a lot of reasons why your doctor might prescribe an opioid pain reliever severe migraines, broken bones, surgery but while the narcotic is working to ease your pain, it might also be causing you to itch.

If your bras don't fit (or you go braless a lot), you might end up with itching and chafing. Some narcotics have been reported to cause a release of histamine from cells in the body, which can cause generalized <a href="https://www.mayoclinic.org/diseases-conditions/itchy-skin/symptoms-causes/syc-20355006"> pruritus </a> [itchy skin], says Stephanie Gore, M.D., an ob-gyn at <a href="https://www.caremountmedical.com/"> CareMount Medical </a> .

To <a href="https://provider.ghc.org/open/caringForOurMembers/patientHealthEducation/conditionsDiseases/itchingMedicine.pdf"> combat the itch </a> , take an oatmeal bath and keep your skin well-moisturized; if your doctor approves it, you can also try taking an antihistamine, says Gore. Switching to a different medication, when possible, may also help.

Insect bites might not be the first thing you think of when you've got an annoying itch on your breast, but its totally possible. Gore says to inspect the area carefully for <a href="https://www.womenshealthmag.com/health/a19982749/bug-bite-symptoms/"> signs of an insect bite </a> like a single raised bump and redness surrounding it and pay special attention to marks that appear in multiples, since that could mean you have a <a href="https://www.epa.gov/bedbugs"> bed bug infestation </a> (gross, but true).

OTC hydrocortisone creams, calamine lotion, or oral antihistamines are usually <a href="https://www.womenshealthmag.com/health/a19912493/bug-bite-relief/"> a good defense </a> against itchiness from insect bites, says Gore.

<h3>6. You've had radiation therapy for breast cancer</h3>

Radiation therapy for breast cancer can lead to a specific type of dermatitis (a.k.a., inflammation of the skin), and Martin says the itching can start right after the patch of skin has been exposed to radiation, or even months or years later.

It occurs because of damage and scarring [from] the radiation beams passing through the skin to deeper tissues, she says. It usually presents as broken blood vessels and firmness of the skin; it may be painful, itchy, or have no associated symptoms at all.

Like with most forms of dermatitis, moisturization is key but sometimes stronger topical corticosteroids are needed, in which case Martin recommends heading to your ob-gyn.

If you're expecting, you can also expect some itching to go along with that growing <a href="https://www.womenshealthmag.com/pregnancy/"> baby bump </a> . Gore says normal physiological changes that occur during pregnancy, like the enlargement of the breast in preparation for lactation, can be enough to cause a woman's breast to itch.

As the skin stretches to accommodate the [growing] breast, it often becomes dry and irritated, she explains. Some women develop <a href="https://www.aad.org/public/skin-hair-nails/skin-care/stretch-marks"> stretch marks </a> , which irritates the skin even more.

The best way to manage symptoms? Keep the skin moisturized with topical lotions specifically unscented ones, to avoid further irritation, says Gore.

Intensive breastfeeding (like during the newborn period) can cause itch-inducing dryness, says Gore. Your ob-gyn can recommend a few <a href="http://mta.llli.org/faq/heal.html"> baby-safe remedies </a> like medical grade lanolin or even warm compresses to try if your nipples have become seriously dry or cracked from breastfeeding.

If you still experience itching even with lan0lin, you may have an allergy to it, explains Susan Bard, dermatologist at Vive Dermatology.

A rare form of cancer called Paget's disease can cause itching on the breast.

But monitor any cracked skin. Broken skin on the nipples can lead to the introduction of bacteria into the milk ducts, which may result in an infection called <a href="https://www.llli.org/breastfeeding-info/mastitis/"> mastitis </a> , says Gore. Mastitis, which can also be caused by an overgrowth of bacteria in the breast milk thanks to infrequent feedings or blocked milk ducts, causes symptoms like pain or tenderness in the breast, as well as fever and flu-like symptoms.

"Discontinuation of any potential allergens or irritants is crucial," says Bard. But if you think you have mastitis, call your doctor, since you may need an antibiotic.

<h3>9. You're allergic to that new lotion you're using</h3>

This is called allergic contact dermatitis, which "occurs when someone becomes allergic to a chemical [that comes] in contact with their skin, says Martin. [On] the nipples, this would most often be metal in a piercing, an OTC medication or skin-care product being used on that skin, or more rarely, preservatives in clothing.

This kind of dermatitis leads to a pink or red rash that's dry and itchy. Martin says it may be localized or more widespread, and could even lead to blistering and crusting.

OTC hydrocortisone might help, but keep an eye on it you'll need to make an appointment with your doctor if it doesn't improve.

<h3>10. Your breast is rubbing against your bra a little too much</h3>

Irritant contact dermatitis also leads to pink and scaly or dry plaques, says Martin, and can be caused by excessive dryness from harsh cleansers or friction on the breasts and nipples in particular. So if your bras are ill-fitting (or you frequently don't wear one at all), you might end up with chafing and irritation.

Friction can also happen if your breasts are asymmetrical, i.e. one breast is a larger cup size than the other, leaving the smaller one to move around more in the cup.

Get yourself a proper bra fitting from a professional, and consider investing in bras designed to accommodate uneven or differently sized breasts.

<h3>11. You've recently had breast surgery</h3>

If you've recently had any kind of breast surgery, you're probably expecting pain, soreness, or tenderness in the days after as well as (unfortunately) itching.

After surgery, as part of the healing process, histamine is released and swelling of the breast occurs, says Lyda E. Rojas Carroll, M.D., a general surgeon who specializes in breast surgery at Care Mount Medical. That may stimulate nerve endings and cause itching.

To alleviate the itching caused by swelling, Carroll recommends wearing a surgical bra and applying ice.

<h3>12. You have a rare type of breast cancer</h3>

Its an unlikely cause of your itching, but technically <a href="https://www.cancer.gov/types/breast/paget-breast-fact-sheet"> Pagets disease of the breast </a> is a possibility. This rare type of breast cancer occurs in the nipple then spreads to the areola, and shows up as a red, scaly rash that doesn't get better after use of topical creams, says Carroll.

The itching is caused by the local skin reacting to the cancer cells growing within the nipple, Carroll explains, adding that its extremely rare to have Pagets in both nipples (so if your itching or rash isn't exclusive to one side, its even less likely you have it).

If you're concerned, make an appointment with your doctor; surgical treatment is likely to be recommended.

While were at it, make sure to get regular dermatology cancer screenings, too Carroll says skin cancer of the breast (basal cell, squamous cell, and melanoma) can also cause itching.

<h3>13. You have a yeast or fungal infection</h3>

Chances are, you've had a <a href="https://www.womenshealthmag.com/health/a19950869/vaginal-yeast-infection/"> vaginal yeast infection </a> before, but the infection can show up on your boobs too.

There are a few different kinds of yeast infections you might find on your breasts, ranging from nipple and areola infections common with breastfeeding to infections in the fold of the skin under the breasts (thanks to the sweat and moisture that gets trapped there), says Martin. These itchy rashes vary in color either pinkish red, yellow-orange, or pinkish white and are usually circular patches that may have a fine scale over the top.

Topical antifungal medications such as clotrimazole or miconazole creams twice daily can be helpful in many cases, explains Martin. For rashes under the breasts, keeping the skin as dry as possible and keeping a layer of clothing (like a well-fitted bra or handkerchief) between skin folds is also helpful.

Itchy Nipples and Breasts (Credit: Health)

There's a bunch of reasons why you might be spending too much time  feeling yourself up  in public and most of them are pretty harmless.

13 reasons you may be dealing with itchy nipples and boobs

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

Sarah Bradley, Jasmine Gomez

Articles written by the author

50 Best Healthy Breakfast Ideas For Weight Loss

13 reasons you may be dealing with itchy nipples and boobs