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Health and Fitness Tips

Low-Fat Breakfast

Rushing around in the morning, getting ready for your day, often breakfast is skipped or is replaced with high-fat donuts, lattes, or drive-through high fat sandwiches. Well help is here. Often my clients are looking for sound nutritional advice on how to eat properly.

The following healthy recipes will help you start the day off right. Some are entirely microwaveable, so you can even throw them together at the office. For extra protein, add a side of scrambled egg whites or a protein shake. For more calories, have two servings rather than one, or add a fruit or whole-grain toast.

Rise and Shine Rice
* 1 cup cooked brown rice
* ½ cup skim milk
* ¼ cup raisins
* 1 packet Splenda sweetener
* ½ tsp. vanilla extract
* ¼ tsp. cinnamon

To make - first, place rice in a microwave-safe bowl. Stir in milk, raisins, sweetener, vanilla and cinnamon. Cook in microwave for two minutes on high. Let stand on minute. If there's too much liquid, heat for another minute and let stand. Perfect for those cold Colorado mornings.

Easy Waffle Sandwich
* 4 Kashi GoLEAN Waffles, your favorite flavor
* 1 cup fat-free cottage cheese
* 2/3 cup of frozen whole strawberries (or fresh)
* 1 kiwi fruit, peeled and sliced thin

To make - first toast waffles according to package directions. While the waffles are toasting, place cottage cheese and strawberries in blender. Blend until strawberries are thoroughly mixed and mixture is thick and spreadable. Spread strawberries, cottage cheese mixture on all four waffles. Top two with sliced kiwi and place the remaining two waffles on top to make two sandwiches.

Baked Apple Oatmeal
* 1 apple
* 1 tsp. brown sugar
* 1 tsp. lemon juice
* 1 cup dry one-minute oats (don't use instant oatmeal packets)
* 1 ½ cups skim milk
* Cinnamon, to taste

To make - core apple using apple corer or sharp knife. Place apple in microwaveable-safe bowl. Place lemon juice, brown sugar, cinnamon and raisins in middle of apple, where core was removed. Cook in microwave for three minutes on high. Mush apple and cook three more minutes in microwave. Place oats and milk into the bowl with the apple. Heat in microwave one minute on high and let stand one minute. Heat another 1-2 minutes if necessary. Makes two servings - sprinkle with cinnamon.

These simple recipes are easy and quick to make, healthy, full of good carbohydrates and protein, and are good tasting.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed