Break the Fast….better known as BREAKFAST!

Think about it, you wake up in the morning and you are moving a bit slow. Why? Your body has gone through eight to ten hours with no food or energy! It NEEDS to replenish its blood sugar levels! Blood sugar (glucose) is your main source of energy and comes from the breakdown of food. Now, can you imagine how your body feels when it doesn’t get what it wants? It can’t function effectively or efficiently! What do you do….EAT BREAKFAST!!!!!
It is easier said than done and I understand BUT you must not eliminate the idea!!!! Here are some suggestions:

1.  Get your butt up earlier – 5-10 minutes
2. Store quick breakfast food at work – cereal, breakfast bars, toast, peanut butter, yogurt
3. Plan ahead and buy breakfast foods which will work with your schedule that week

If you are not use to eating breakfast and want to begin, start with something small – yogurt or piece of toast with peanut butter or almond butter OR some fruit.

The Advantages….ADVANTAGES….ADVANTAGES!!!

1. Better concentration
2. Problem solving ability
3. Strength
4. Endurance
5. Regulates appetite
6. Helps reduce overall caloric intake

Quick Breakfast ideas:

1. Cereal with fruit (you can also mix cereals if you prefer!!)
2. Yogurt with fruit or low fat granola cereal
3. Whole wheat bread with peanut or almond butter
4. Bran muffin – low calorie and banana
5. Oatmeal – add some berries or cinnamon or raisins!
6. Hard-boiled egg and fruit or a low sugar juice

What to look for in cereal:

1. Number one ingredient is Whole Grain
2. Fiber is between 3-7 grams
3. Sugar is 12 grams or less (watch out for cereal with brown rice syrup, high fructose corn syrup or evaporated cane juice)
4. 25 percent of beneficial nutrients such as iron, folic acid, vitamin B6 and vitamin B12

You want cereals with these ingredients is because they keep you fuller longer, you are less likely to take in empty calories and they will help keep a heart healthy lifestyle!
Oatmeal: Avoid pre-sweetened ones – culprit is sugar - try to purchase plain and create your own variety by adding your own fruit or cinnamon!

Remember when reviewing the nutritional label make sure you are checking the serving size! Some serving sizes are too small so you may have to double the amounts.

Options: Cheerios – Post Grape Nuts – Fiber One Bran - Kellogg's Frosted Mini-Wheat's - Health Valley Real Oat Bran Almond Crunch

http://www.womenshealthmag.com/nutrition/healthy-breakfast-cereals

http://www.livestrong.com/article/70-smart-shopping-cereal/