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Health & Fitness

Off The Couch....and EAT BREAKFAST!

Breakfast eaters weigh less than breakfast skippers. Your body's metabolism deserves better. Trade fast-food sandwiches for whole- grain cereal or oatmeal. Get off the couch and eat breakfast!

Not at the body weight you want to be?

Chances are, your daily breakfast routine needs a makeover.

Dr. Joe's tip of the week: Find the time for a healthy breakfast. It is worth the effort. Studies show that individuals who eat breakfast weigh less than those who skip.

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"How could this be?", you ask. "If I skip a meal that is less total calories for the day."

While not completely understood, there are some scientific theories to explain the breakfast super-value. One reason may be that you will feel more satisfied and less hungry with a solid breakfast on board. This may result in less binging when you get to the dinner table, lunch room, or even the mid-morning drive thru line.

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Another theory involves the changes in the body metabolism associated with prolonged fasting and storage of calories. Remember, the body was designed to eat balanced meals with unprocessed foods at regular, few-hour intervals. This allows the body to utilize calories and minimizes storage of extra calories (around the waist).

"So what should I eat for breakfast?"

Since many individual preferences and cultural differences exist in our community, this is not a one-size fits all answer. But here are a few suggestions. First, what not to eat: Fast food breakfast sandwiches, donuts, oversize bagels, and highly processed, sugary foods, including cereals (think of processed flour and sugar-laden foods as "lazy" foods, or those which do not require the body to do its job of digesting and processing).

What to try for breakfast: Whole grain low-sugar cereals ( Kashi Brand is worth a look). Read the labels and aim for sugar content per serving less than seven grams. Make sure you use skim milk. Good old Oatmeal (The real stuff, not the packets of sugar with a few sprinkles of oats labeled "oatmeal") is a great breakfast option.

Add some fresh fruit and cinnamon for taste and walnuts for protein to keep you satisfied all morning. Eggs, particularly egg whites, are another healthy start to the day. Limit the bread, especially white.

Use a slice of twelve grain toast if you need something to help transport the eggs to your stomach. Low -sugar yogurt, alone, or combined in a blended smoothie with fruit or nuts, is another idea to try. Even if you never plan to be known as a "breakfast person", find time for some nutrition you can enjoy AND manage in your busy morning. Your body will thank you in a small (waistline) way....

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