Breakfast of Champions

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice"

-Wayne Dyer

Website: Major sweet tooth? Scroll through these GREAT summer, low-calorie dessert recipeshttp://www.shape.com/healthy_eating/healthy_summer_desserts#show

(The picture is off the internet, I only wish I woke up to that in the morning!) Honestly, breakfast is my absolute favorite meal of the whole day. I love waking up to some coffee and oatmeal and take in the morning. All too often my friends talk about skipping breakfast. Maybe it's an attempt to hit snooze a few extra time, or maybe it's in hope of cutting calories. Whatever your reason...skipping is not the answer!

So if you think skipping is the answer to weight loss, THINK AGAIN! Research has shown that EATING breakfast is actually linked to weight loss/weight control. I feel like this post could be done...that's enough for you to bust out the milk and cereal as you watch the sun come up.

While you sleep, your metabolic rate slows down due to the inactivity. When you skip breakfast your metabolic rate remains low and your blood sugar level drops which causes you to remain hungry throughout the day and have low energy. This leads to indulgent snacking (often ones that are high in fat and sugar content) or heap on the extra serving at lunch and dinner. So skipping those calories in the morning don't seem like such a great idea anymore does it?

If you eat dinner at 6:00, it can be over 12 hours in between meals. Skipping breakfast leads the body to prolonged fasting which increases your insulin response. This increases fat storage and weight gain. In fact, skipping breakfast has been proven to be a link to obesity.

Eating a healthy breakfast increases your energy which in turn increases physical activity throughout the day. This meal helps to replenish your glycogen stores which supply blood sugar.

A study done by the American Heart Association has proved that eating breakfast can reduce the risk of obesity and insulin resistance syndrome by 35-50%. Wow!!

No one ever complains about having too much time. Life is busy and often we are rushing out the door on our way to work or school. Although we all love a great omelet or muffins, a simple breakfast can take no more than 5 minutes to eat and have benefits that will last all day long. That leaves enough time to hit the snooze once and still make it on time.

Big final? Kid's taking the infamous TAKS test? Breakfast increases academic performance and has been linked to focus. I know you want that extra boost to increase those scores, so once again EAT BREAKFAST!

Take a trip down the cereal aisle-Nielsen's National Eating Trends Survey showed that women who ate cereal on a regular basis weighed about nine pounds less than those who ate cereal rarely or not at all. We're not talking about Sugar Crunchies here, Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake.

Energy bars have become hugely popular but read the label (and check out yesterday's website) While they contain lots of great nutrients, they often have very little fiber and can pack in as many calories as a candy bar.

BE PREPARED! Make sure you have these breakfast choices stocked in your fridge. When you have a meal plan the night before you are less likely to make poor choices.

When choosing breakfast foods variety is key. I'm guilty of keeping a very routine diet...I start everyday with a bowl of oatmeal, so I am mostly speaking to myself here! Eating the same thing day after day leads your body to feel deprived which leads to unhealthy cravings and fatty snacking later on in the day. Try to choose breakfast foods from at least two different food groups. PROTEIN foods take longer to digest and make your body feel fuller throughout the day.

GREAT breakfast options:

-non fat milk and whole grain cereal

-instant oatmeal topped with raisins

-Whole grain granola with milk and fruit

-Whole grain toast/bagel with peanut butter (quick and easy, great for the busy morning)

-Fruit smoothie made with yogurt

If you are anything like me, the day just hasn't started without a cup (or two) of coffee. Is this going to kill weight loss goals? It doesn't have to!! Be careful with one you put in your coffee. Flavored creams lack nutrients but provide calories and fat, and clearly those scoops of sugar do nothing but add sugar to your diet. Try some non-fat milk or vanilla. If this doesn't suit you think about cutting back on the cream and sugar. I love starbucks just as much as the next person but a Venti White Chocolate Blended Cream Frappuccino with whipped cream has a whopping 760 calories and 21 grams of fat....WHAT?!?! That's more than a Big Mac (560 calories) and totals half your daily calories! Try the Cafe Americano at zero calories, and add a sugar-free flavor such as vanilla or hazelnut.

It's not 8:00 yet, it's not too late to make your way to the kitchen for a great bowl of cereal!!

Megan