Weight management starts with a healthy breakfast.

Why is breakfast so important for weight management?

Popular breakfast foods set you up for fatigue and sluggish feelings. This is caused by crashing from the sugar overload. Then you will look for more food to eat. The only thing worse is not eating at all and playing catch up the rest of the day.

Why wouldn’t you want to start out your day right and feel great?

<> It starts your metabolism that burns calories and fat.

<> Fuels the body and gives you energy.

<> Improves concentration and problem solving.

<> Helps with weight management.

<> Your body does not go into starvation mode, (it will go to your muscles to get fuel).

<> You don’t feel fatigued and sluggish.

<> You don't eat foods you shouldn’t and eat more of them.

<> You wont load up on sugar for energy.

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Don’t have a lot of time in the morning?

Prepare food the evening before.You can break up your breakfast into small meals throughout the morning.

Cut up fruit, yogurt in a cup, oatmeal packs (all you need is hot water) hard boiled eggs, bars, shakes, almond butter or walnut butter on Ezekiel bread.

I will eat chicken, turkey or salmon.

To be successful you’ll want to plan it out so breakfast will be quick and easy.

Food rich in nutrients and protein gives you brain power, fuel, and satisfies your hunger longer. If you are not allergic to or having problems with allergies:

Dairy products – milk, yogurt, eggs, cheese.

Canadian bacon (less fat than regular bacon).

Nuts like almonds and walnuts, ground flax seeds (omega-3 fatty acids),

Vegetable omelet.

Fiber is important for the digestion and fresh fruit is a good option, the brain and body do need some sugar and fruit is a healthier choice. (berries have the lowest sugar). Orange juice is good for protein.

Whole grain – breads, steel-cut oats, cereals, bars (read ingredients, some are loaded with sugar, artificial ingredients and chemicals).

* Food that is loaded with unhealthy fat, calories, white sugar, white flour carbs, chemicals.

* Some cereals, pancake syrup, (Maple syrup and honey are better choices).

* Pastries, doughnuts, toast (sour dough is a better choice), scones, croissants, biscuits, bagels, waffles, pancakes, french toast.

You can find some of these that are made healthier, but for proper weight management, you don’t want to be eating these every day for breakfast.

Doughnuts: Loaded with sugar, trans-fats, calories and refined flour, doughnuts are not only bad for your waistline, but disastrous for your energy levels. The high sugar content leaves you crashing mid-day. If you crave a doughnut try a piece of whole-grain bread with some jam and peanut butter instead.

Fast food “breakfast sandwiches”: Low quality fried meats, processed cheese and refined bread adds up to a high calorie, high sodium,fat laden food. A better option is to make a sandwich at home with whole grain bread, low fat cheese and fresh veggies for added fiber.

If you crave sweetness, try adding a healthier sugar to your whole grain cereal such as Stevia. You could have a bowl of steel cut oats with some blackstrap molasses which provides an added dose of calcium.

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For all of the managers of health conscience companies, include weight management and healthy eating programs as part of your worksite health promotion program Get simple, easy, and cost effective program ideas that can help your employees deal with weight related struggles and issues.