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Breakfast Bites!

Large black coffee with 2 sugars and a creamer please! Oh yeah and hold the milk, cereal, and banana. Would you rather walk over hot coals than even think about a bowl of oatmeal at 7 a.m.? Are you one of those people who considers eating anything before noon a crime against humanity? You think if you skip breakfast it will help you lose weight!

Actually, skipping breakfast is likely to help you gain weight! By midmorning or lunchtime, you may be so hungry that you eat more than if you had eaten a simple breakfast. When you skip breakfast, your body begins to conserve energy by slowing your metabolism. That's why they call it "breakfast," (you're breaking the fast after not eating all night long).

Eating breakfast will actually give your metabolism a little boost, causing you to burn more calories. Studies have shown that people who eat breakfast seem to need fewer snacks and consume less fat all day long. You may also be sacrificing peak performance when you skip breakfast. It is unreasonable to expect anyone to perform adequately when the fuel your body needs has not been provided. Additionally, studies have shown that those who eat breakfast are better nourished than those who miss out.

Use these tips to help you incorporate a quick and nutritious breakfast into your regular routine:

• Half a bagel with 1 tbsp. of light cream cheese and orange slices.
• Cheese toast made with 1 slice low-fat cheddar cheese and sliced tomato.
• Breakfast burrito - one tortilla, one scrambled egg and 1 tbsp. salsa - roll up and enjoy! (Tip - heat several tortillas at one time, refrigerate and keep on hand.)
• Slice of whole grain toast with 1 tbsp. low-calorie jelly and 1 banana
• One whole wheat waffle (the heat and serve kind) and 1 tbsp. peanut butter

For breakfasts on the "go" try a fruit smoothie or a low-fat granola bar. You may also want to try adding some protein (such as peanut butter, low-fat cheese, etc.). It takes longer to digest protein so you stay fuller, longer.

Don't be nervous about becoming a bona fide breakfast eater! If you are not used to the idea of food before 11:30 a.m., then just go for a glass of orange juice, or a piece of fruit for the commute! You have to get started somewhere and remember your body and your mind will benefit.