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Health and Fitness Tips

A Fast Nutritional Breakfast

You probably think you've got some good excuses for skipping breakfast: You're not hungry in the morning; you're trying to lose weight; you don't have enough time. Just as you won't get far trying to drive your car on an empty gas tank, disregarding this crucial first meal means denying yourself the fuel you need to run. After 12 hours without food, your body - especially your brain - requires a fresh energy supply to function well.

People who skimp on, or skip breakfast usually experience pangs by 10 a.m. and become distracted by then for the rest of the morning. Research consistently proves that mental and physical performance is enhanced by eating a good breakfast.

Blowing off breakfast won't help you lose weight, either. Most people make up those calories, and more, because they're so ravenous by lunchtime that they feel justified gorging on more and fattier foods. Spanish researchers found that overweight and obese people either ate less nutritious breakfasts or spent less time eating breakfast than thinner people.

Eating a good breakfast doesn't have to mean choking down a five-course meal. In fact, healthy breakfasts are often small because they pack a lot of nutrients into an efficient package. For instance, a whole-wheat bagel with a banana and small cup of yogurt provides nearly 500 low-fat calories and loads of carbohydrates and protein to energize you until lunch. It's portable, too.

The best breakfasts include a combination of carbohydrates, protein and fat (just enough to help you digest fat-soluble nutrients like vitamins A and E), and should meet about one-quarter to one-third of your daily calorie requirement.

Ready-to-eat breakfast cereals, especially those made with whole wheat, are a great choice - they're dense in vitamins and minerals and low in fat.

A nutritious breakfast will make the day not only start off right, but will keep you moving throughout the day. Organize your life so you can eat a well-balanced morning meal and you will enjoy extra energy and zest in your day.

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