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Hi Everyone,

I hope you’re having a good summer. I had a great time traveling in June, going on some great trips to St. John, Chicago, St. Louis, and the beach. But now I am ready to get back to my normal nutrition and exercise routine. Eating and drinking on vacation are fun, but they don’t make me feel very good!

Through my nutrition practice, I have learned that people are not as different as we think. In fact, when it comes to eating, many of us make the same mistakes. One of the most common is not eating a good breakfast. We’ve all heard that breakfast is the most important meal of the day and there’s a reason for that: it’s true. An inadequate breakfast can affect your entire day!

Truth is, poor morning eating can have a dramatic impact on your overall weight and health, as studies have shown people who eat a good breakfast are more successful in their weight-loss efforts and, ultimately, are thinner.

So why is breakfast so important? First, when you wake up, your body is ready for fuel. You just fasted overnight, and your body is low on the nutrients and calories it needs to function properly. If you do not give your body the fuel it needs, it makes adjustments. Unlike a car that will simply stop working if it runs out of gas, your body slows down its consumption of fuel, essentially slowing down your metabolism. And that’s never good. Basically breakfast jumpstarts your metabolism and gets it revved up to burn more calories.

Second, when you do not eat breakfast, or do not have an adequate breakfast, you will just end up eating those calories later in the day. That is when you need them the least and they are more likely to be stored instead of burned off.

So what is a good/adequate breakfast? There are many excellent choices. But here are some basics:

• It should be AT LEAST 300 calories, as this is really the minimum needed to get your body going.

• As with all meals, it should be a balance of carbohydrates, protein, and good fat. Carbs are for fuel, protein for building blocks, and good fat to give the meal some staying power (keep you satisfied longer).

• Most people find it easy to get the necessary carbs at breakfast by eating fruit, cereal, toast, and yogurt. But protein can be a challenge. Dairy products such as milk, Greek yogurt, and cottage cheese are good choices, as are eggs and peanut butter. A high-protein cereal such as Kashi Go Lean Cruch, with 9 grams of protein per cup, is an excellent choice as well.

• As far as good fat goes, you could add nuts to your oatmeal, cereal, yogurt, or put peanut or almond butter on you toast or waffle.

Again, I cannot stress enough that it is all about balance, and making sure your body gets what it needs. Think about your habits —what you currently eat each morning — and figure out what needs to be changed. You do not have to change everything at once; small changes can make a big difference. You will feel so much better, and look great, too.

Make sure you check out the Nutrition Tips section of this newsletter for some great breakfast ideas.

Until next time, eat clean (starting with breakfast), get Horizontal, and stay
positive :)