Date:  October 17, 2006         

Key Points:

1. Breakfast is a very important meal for many reasons, the first being to boost your metabolic rate. Think of it as    putting fuel in the car to make it go. A strong metabolic rate helps the body lose and prevent excess weight gain.

2. Healthier food choices are key for the first meal of the day because they set the tone to feeling energized, alert, and not being overly hungry later in the day which leads to over-eating of high calorie snacks and foods.

3. Whole grain products such as breads and english muffins, natural nut buttes, all fruit no sugar jams, low sugar cereals, fresh and froze fruits, non sugary yogurts, skim milk, 2 egg whites and 1 whole egg omelets prepared with a non stick spray verses butter or margarine, and cooked oatmeal (favorite) are some of the wisest choices. Try to have a whole grain with some protein (egg white, lowfat dairy).

4. Try to avoid pastries, donuts, muffins, prepared pancakes and waffle mixes with sugary syrups. These are high in fat, calories, provide little nutrition, and the high sugar content may cause you to be hungrier within a few hours which is exactly what breakfast is not supposed to do.

5.Try to avoid family restaurant breakfast specials that offer eggs, bacon, white toast, sausage, butter, pancakes, and more for 1 low price. These are usually high in saturated artery-clogging fat, calories, and sugar. Most restaurants are now very accommodating to special requests like egg white vegetable omelets without butter or cheese, or buckwheat/multigrain pancakes without butter and with sugar-free syrup, lowfat/skim milk, whole wheat or whole grain breads, even lite breakfast meats. Just ask, it is so simple and these foods are delicious also.

6. We prefer eating whole fruits to juices, but if you desire juice, make sure it is 100% juice, and not a sugary juice drink. A serving is 4 to 6 ounces.

7. Coffee and tea are fine but watch the additives - try to avoid the sugar, whole cream or whole milk, and 1/2 & 1/2. Try Splenda to sweeten and lowfat or skim milk.

8. Breakfast bars are okay, but again, watch the fat and sugar content. Add a glass of lowfat milk or low sugar lowfat yogurt.

9. Smoothies are always good but do not use the high sugar mixes. In a blender combine frozen berries or any fresh fresh or frozen fruit, 1 cup lowfat/no fat dairy such as milk or yogurt, 1 teaspoon flaxseed oil, a little ice and water. Blend together and enjoy - put in a to-go container if on the go.

Start your day in a heart healthy way! We welcome your questions and comments. info@thefitnesst.com