November 22, 2025

Finding Time for Fitness by Tera Busker

February 15, 2013 By Leave a Comment

We are all busy and often have a hard time for finding time for fitness. Try these 7 tips to find time in your day to get in a great workout and make a positive step in the healthy direction.

Make it a PRIORITY! It’s easy to let excuses and every day activities get in the way of your fitness schedule. Too tired, too busy, too much to do – we have all been there. But if you want to make fitness a part of your life, you have to find time to make it a part of your life.  Schedule your workouts just like you would any other important appointment like going to the dentist or getting your hair done. Write it in your calendar and block out time in your day to get it done.

Be sneaky! Sneak fitness into your everyday chores and activities. Make small changes in your day like taking the stairs at work, walking to your co-workers office instead of emailing them,  squatting while you fold laundry or cleaning the house at a brisk pace.

PLAY! If you have kids or pets, be active with them! Kid and pet free? Join a sport league. Working out doesn’t have to mean spending time in a gym. Taking Fido for a hike, playing tag with the kids or joining a backyard game of flag football counts too! Having fun with your fitness makes it seem like a less daunting task.

Wake up early. Getting your workout completed first thing in the morning means you will be less likely to be distracted by other responsibilities later in the day.  Also, working out in the morning starts out your day with a sense of accomplishment and puts a little extra pep in your step.

Be prepared! If you know that you have limited time between getting up in the morning and heading out to the gym before you have to get to work, get in a routine of making sure your gym bag is packed every night before you go to bed.  That way in the morning you will not be rushed or have to skip your workout because you aren’t ready.

Get into a routine. If working out during your lunch hour works best for you, try to stick to that schedule. Life does have a way of throwing a wrench in your plan every now and again, but changing  up your routine too much leaves room for excuses to sneak in.

Instead of finding ways you CAN’T, try to find ways you CAN! Don’t “can’t” yourself to death. Anyone can find a million reasons why they can’t find time for fitness, but try to change up your thinking and try to find ways you can. Can’t workout for an hour every day? Then make the most of the time you can. Can’t afford a gym membership? Go for a jog or walk outside and do bodyweight strength exercises! Focus on the positive of what you can do and try to eliminate the negative of what you can’t.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

 

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Boost Energy Naturally by Rachael Roehmholdt

February 13, 2013 By Leave a Comment

If you’re anything like me, you are no stranger to the mid-day energy slump. While it can seem easy and convenient to swig down coffee, soda, energy drinks, and excess amounts of sugar to give us an uptick during the day, there are better and more natural ways to even out your energy levels.

 

Here are five gentle ways to boost energy the natural way:

 

1. Reduce caffeine.

It might seem counter-intuitive to reduce the amount of caffeine when you want to gain more energy. By reducing your consumption of coffee, sodas, and energy drinks, you’ll avoid the ups and downs that come with blood sugar and mood swings and overall feel a lot more even keel.

2. Eat dark leafy green vegetables.

Dark leafy green vegetables are packed full of vitamins and nutrients, which are essential to giving you that boost in energy that you’re looking for. Enjoy broccoli, collard greens, bok choy, kale, mustard greens, arugula, and dandelion greens throughout the day or incorporate them into your snacks to get that natural feel-good energy boost.

3. Drink water.

Before you grab that candy bar or reach for that can of soda, grab a glass of water and wait a few minutes. Our bodies send off the signal that we need energy, but for most of us, that signal is telling us that we’re dehydrated. Start with drinking a glass of water, then if that doesn’t help, you can start troubleshooting with other ways to get that natural boost.

4. Use gentle sweets.

Instead of choosing candy or other sugar-loaded treats or drinks, opt for natural sweets that are gentler on the body. Avoid sugar and artificial sweeteners as these have a funny way of tricking our bodies into more of those sugar swings and the desire for more of them. Instead opt for natural sweeteners and aim to get sweet vegetables into your diet to satiate that sweet craving once in a while.

5. Get physical.

Even if you start small, you can boost your energy just by getting out of your chair and moving a little bit. You don’t have to put in a hard core sweat session, but even some designated time for physical movement can get your blood moving and give you that energy that your body craves.

Increasing your energy doesn’t have to be done with a quick-fix. Over time, these small changes can add up to overall increased energy levels. Enjoy!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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Thinking about Another Diet? Think Again! By Gretchen Scalpi

February 1, 2013 By Leave a Comment

Thinking about Another Diet? Think Again!

For those of you who have made multiple attempts at weight loss, following the latest diet craze is hard to resist.  After all, even though other diets have failed, you may think the latest new diet might finally be “the one that works”.  Remember The Cookie Diet, The Grapefruit Diet, The Cabbage Soup Diet or The HCG diet?  One diet even recommended eating cotton balls before meals!  These crazy ideas can be hazardous to your health.  Do you know anyone who went on a crazy diet, lost weight and kept it off?

Over the years I have met so many people looking for the elusive diet plan that’s going to work for them.  Out of desperation they will try just about anything.  Well, here’s something you ought to know:  Diets are setup to fail!  It’s not the person who fails at dieting, it’s the diet that is a total failure.  Most of these plans are high on promises, but low on sensibility or long-term sustainability.

If you are checking out the latest, greatest diet, here’s a checklist of things to ask before you start yet another plan:

* Does it promise a quick, easy solution or fast weight loss?
* Is it less than 1,200 calories a day?
* Does it have too many rules about what you can and cannot eat?
* Does it eliminate entire food groups?
* Does it have a rigid plan that does not include your food preferences?
* Does it neglect guidelines for how to make healthy lifestyle changes?
* Does it rely on testimonials to show how effective it is?
* Does it focus on the sale of a product, such as special food or exercise equipment, as the sole way to achieve success?

If you came up with an answer of yes for one or more of these questions, you have just found another fad (or very restrictive) diet that’s going to fail you again.  Today there are so many more diet books, diet plans, and diet supplements to lure people into a false hope for quick and easy weight loss.

As unappealing and unexciting as this may sound, the truth of the matter is that there are no quick or easy ways to lose weight.  It takes effort, it takes patience, and most of all it involves making healthy lifestyle changes that are achieved over a period of time!  If you want lasting results, consider working one-on-one with a professional like a Registered Dietitian.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. Instead trying another fad diet plan purchase the book Gretchen created for you “The Quick Start Guide To Healthy Eating” at http://www.nutritionxpert.com/the-quick-start-guide.  The companion presentation “Virtual Grocery Store Tour” is available at http://www.nutritionxpert.com/a-virtual-grocery-store-tour/

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4 Common Workout Mistakes by Julie Mulcahy

January 17, 2013 By Leave a Comment

Congratulations on your New Years Resolution to exercise and get fit! Following some simple guidelines in the gym will maximize your fitness gains and reduce risk of injury.

Here are 4 common workout mistakes new exercisers make at the gym:

Overtraining: The gym is always full of new exercisers in January. They are wearing all their bright and shiny fitness gear, ready to tackle their New Years Resolutions. They hit the ground running, literally! These can be sedentary people just starting out, or seasoned exercisers who don’t listen to the messages their bodies are sending. These folks push themselves so hard to try to make fast gains, the next day they can hardly walk down stairs or get out of a chair without muscle soreness and then they hit the gym again.  Starting a program too intense and never letting your body rest can lead to numerous injuries. Muscle soreness can result from high volumes of stress to the muscle. Stressing the muscle further in this state can slow the process of growth. The remedy for this is to listen to your body! If you work hard on squats and lunges,  work your upper body the next day. After a long hard run, try yoga or swimming the following day. This allows the muscle fibers the rest and growth they need to perform better. Although consistency is important, most proper, safe training plans allow for rest days. These are well deserved breaks to help grow muscle. Listen to your body!

Same routines: One huge mistake I have observed in the gym is doing the same routine day after day. I often see runners on the treadmill logging miles while they never venture into the free weight area. I see the muscle bound weight lifters pumping iron and never leaving the weight room. Your body gets accustomed to the same exercise routine and will become more efficient. This efficiency can lead to plateaus in weight loss and slow your fitness gains and can lead to repetitive use injuries. Change up your program! Try a new activity that will recruit different muscle fibers and build strength and endurance in new and different ways. Consult a trainer to teach you how to use other pieces of equipment you may not be familiar with. Make sure your fitness program has a strength, endurance and stretching component that is varied regularly.

Poor Form and Posture: Form and Posture are critical for proper performance. I frequently see gym goers lifting weights with rounded backs and protracted shoulders and moving so quickly that accessory muscles kick in  causing improper muscle substitutions. Many injuries can result from this technique including back pain and shoulder tendinitis. This is not unique to the weight room,  I have observed people in a forward bent posture leaning over the elliptical and resting on treadmill handles as if they will slide off the end if they let go. Proper pelvic neutral posture is the solution for all these scenarios. Gently cue your abdominal muscles by drawing your belly button in toward your spine. Keep shoulders aligned with ear lobes, do not let shoulders roll forward. Try all new activities slowly, with light weights and progress the weight when you have correct form.  Check your posture frequently in the mirrors. The mirrors are actually there for that reason. Your posture on your last repetition should be as good as your first.

Machines, machines, machines: Most often weight machines isolate specific muscle groups . Muscles in our bodies rarely work in isolation. Most weight machines do not simulate real life and often put the exerciser in a non functional seated position that does not fully engage the core. Our bodies benefit more from functional training. This means training in positions that occur in daily activities such as pushing, pulling, squatting and lifting with core activation. For example, standing in a pelvic neutral position while performing a free weight bicep curl also works your core. To singe even more calories, do the same bicep curl standing on the bosu ball, which challenges balance and gets leg muscles activated. Doing standing squats and lunges with medicine balls or free weights works many muscle groups of the upper, lower body and core simultaneously.  Incorporating weighted pulley systems, physioballs, and medicine balls challenge core and balance, while strengthening multiple muscle groups which torches many more calories than isolated weight machine moves.

Julie Mulcahy M.P.T is a licensed Physical Therapist with over 19 years experience in sports medicine and orthopedics. Julie is also busy mom of 4 children and a marathon runner. She may be reached by email, jam82296@hotmail.com or via Twitter @PTrunningmomof4

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2013 Health Trends to Watch by Rachael Roehmholdt

January 6, 2013 By Leave a Comment

In 2012, you couldn’t read a health-related publication without running across some mention of getting enough sleep at night, the dangerous rise of energy drinks, or how so many women are eating a gluten-free diet – for allergies, sensitivities, or as a weight loss solution.

2013 will usher in a whole new set of trends that will return us back to basics - natural products, tuning in to your body, and being active wherever you go. Let’s take a look at five of these trends that might make their way into your life this year.

On-the-go fitness.
With so many of us using mobile phones and tablets, we’ll continue to see a rise of fitness and health apps to get that workout in wherever you go. We’ll also see a lot more membership based fitness apps (like GaiamTV.com) that you can access wherever you have an internet connection so you can get your sweat on from anywhere.

Love your body at any size.
With the rise of more celebrities embracing their bodies, we’ll see more women taking this to heart as well. As a culture, we’re shifting from the idea that one body size is the right size and seeing that all shapes and sizes have the ability to be healthy.

Personalize your fitness and health programs.
Understanding that no two people are alike, more personalized and custom health and fitness programs will emerge for women. More women will work one-on-one with certified professionals to motivate them to success by creating programs that work best for their bodies and where they’re at in life.

Go au natural.
In 2013, we’ll continue to see more natural and sustainable beauty products hitting the shelves. Many established brands will likely branch out with new lines of makeup, creams, lotions and potions that come from nature and aren’t made with harsh chemicals.

Tune in to your body.
We’ve seen many food allergies, intolerances and sensitivities pop up in recent years, which means women are becoming much more aware of how foods affect them. With that in mind, we’ll see new allergen-friendly brands pop up, as well as established brands work to keep their customers happy with these options.

Many of these trends in women’s health are tried and true, so you can be sure that the ones you choose to participate in will be here to stay well past 2013.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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How to NOT Sabotage your Healthy Living Efforts by Bob Choat

January 4, 2013 By Leave a Comment

Are You Sabotaging Yourself When it Comes to Exercising?

So, you joined a gym or discovered some new fitness routine, right?  Maybe you will do something for a week, a month or even longer and then… BAM!  You suddenly stop or start slacking off.  Even those that have gone for a longer period of time may start engaging in behavior that sabotages their fitness training.  If you are doing the same thing, you are not alone.

Each person has a self-concept of him or herself.  That concept or self-image starts from early childhood.  How you see yourself leads to the kind of actions you will take.  As you move through the years, your self-image will develop even further.  Many times, though, some people tend to get stuck with that perception of who they are from the past.  That translates into the kind of work they will engage in and what they do in all aspects of their life.

People that have a very high concept tend to take more risks and do more things that is “worthy” of that self perception.  The person with a low self-concept will do things to match that.  They don’t believe they are worthy, even if they start to reach a certain level of success.  In fact, many have a fear of success.  That includes getting fit and looking good.  So what happens, they will do things to sabotage their efforts.  They may start to procrastinate in working out.  They will make excuses of why they can’t do this or that.

Our self-image is based on our beliefs and beliefs can be changed.  Here are a few pointers that should help you overcome your self-sabotage and create a new image:

•    Keep a journal of your thoughts and emotions just before you take certain actions.  This will help identify your beliefs and behaviors.  Make sure to include those thoughts and emotions that lead you to working out and those that lead you to making excuses.  Sometimes there are certain triggers that activate the behavior.  When you understand this, then you can remove the trigger.

•    Change your self-image by looking at all the good qualities you possess.  If you’ve won an award of any kind, remind yourself that you did.  If you have trouble with being praised, start to let praise come in.  Keep a scrapbook or binder that showcases your accomplishments.

•    Change your physiology to change your attitude about you.  Stand with your feet shoulder width apart and put your fists on your hips, kind of like a superhero would do.  And even add a smile, with your head slightly raised and cocked to the side.

•    Tell yourself that you deserve all the really good things in life.  That includes being healthy and fit.  Make it emotionally intense when you do, and again, with a smile.

•    Take continuous action, each and every day.  Surround yourself with supportive people.  Discard those that are not.

Practice each of these pointers and incorporate them into your life.  You will eventually see a new you, one that is confident, powerful and deserving of success in fitness and beyond.

This article is written by Bob Choat. As America’s #1 Mind-Body Transformation Expert and author of ‘Mind Your Own Fitness’ Bob is dedicated to help transform the mind-body fitness of the nation and beyond. He can be contacted via email: bobchoat@gmail.com and via his blog: www.bobchoat.com

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Leading by Example: Twitter Must-Follow List!

December 30, 2012 By 1 Comment

What makes a good leader? What makes an effective mentor? What quality does a brilliant teacher or coach possess? Maybe it’s one who has lived a variety of experiences or overcome tremendous setbacks and challenges. Or perhaps it’s one who has traveled the path you’re wishing to travel. Or maybe it’s one who can see clearly where you’ve been and where you want to go. It could be someone who provides honest feedback and constructive criticism, all with an encouraging tone.

Whatever qualities you value most in a coach, you’ll find them in these Twitter leaders. Their words will inspire you, challenge you, encourage you and motivate you to try harder, dream bigger and believe in YOU. They are leaders, mentors and coaches inspiring healthy living.

Heath Your Way Online is proud to present our 2012 Twitter Must Follow List. On behalf of all fitness enthusiasts, THANK YOU for your words of wisdom and encouragement.

Heather Frey @SmashFit

Joy Bauer @joybauer

Bob Choat @BobChoat

Lori Shemek PhD, CNC @LoriShemek

Tera Busker @FitnessToGo

Susan Irby @thebikinichef

Hope Epton, ACSM HFS @SportyMomme

Maggie Ayre @MaggieAyre

Coach Kristie @KristieCranford

Keri Gans @kerigans

Nicole Burley @YourCoachNicole

MotivateHopeStrength @MotivateHope

Bethenny Frankel @Bethenny

Tanja Djelevic @LoudFitness

Team Runner For Life@TeamRunner4Life

Jerry Armstrong @endurancejer

Sarah Stanley @sarahstanley

Dr. Jennifer Ashton @DrJAshton

Alysa Bajenaru, RD @InspiredRD

Suzi Smart @BigPictureYYC

Amy C. Christensen @expandoutdoors

Jeannie @JeannieMGilbert

Jody Goldenfield @truth2beingfit

Kathy Smart @Smart_Kitchen

Rachael Roehmholdt @bemorehealthful

Mollie Millington @PtMollie

Royale Scuderi @RoyaleScuderi

Gen Levrant @PTGen

Sarah Bowen Shea @SBSOnTheRun

Gina & Steve @TheMostEpicTrip

MOMeo Magazine.com @MOMeo

Zachary Fiorido @ZacharyFiorido

Heather Mangieri @NutritionCheck

Charlene Ragsdale @CRagsdale

Deborah Lowther @KidsGummyMum

#runchat @therunchat

Harold L. Shaw @VetRunnah

Bart Yasso @BartYasso

Melanie Greenberg @DrMelanieG

Julie @PTrunningMomof4

Stress Free Kids @StressFreeKids

P Mark Taylor @Wise_Running

Working Mother @_workingmother_

Jessica Matthew @FitExpertJess

URHealth-URChoice @URHealthURChoic

Tanya Memme @Tanya_Memme

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Calorie-Conscious Cocktails! By Rachael Roehmholdt

December 29, 2012 By Leave a Comment

Do you have party-plans for New Years eve? Go ahead and celebrate the calender turning to 2013! Smart calorie choices will allow you to partake in the festivities without derailing your healthy living efforts. Toast the New Year with these figure-friendly celebratory cocktails!

 

 

Pomegranate Celebration Cocktail
Serves 1

•    1 oz pomegranate juice
•    3 oz chilled champagne (swap out club soda for champagne to turn this into a non-alcoholic beverage)
•    Pomegranate arils, optional for serving

1.    Pour the pomegranate juice into a champagne flute.
2.    Add the pomegranate arils, if using.
3.    Slowly add the champagne.
4.    Serve immediately.

Mulled Wine Sangria
Serves 8-10

•    1 bottle organic red wine, divided
•    1/3 cup organic sugar
•    1 tbsp cinnamon
•    ½ tbsp cloves
•    ½ tbsp ginger
•    ½ tsp nutmeg
•    1 orange, cut into wedges
•    Orange slices or cinnamon sticks, for serving
•    1 ½ cups club soda

1.    Combine 1 cup red wine, sugar, and spices in a small saucepan. Bring to a simmer.
2.    Cook 5 minutes. Remove from heat and cool.
3.    Strain the mixture to remove cloves.
4.    Pour mixture into a pitcher. Add remaining wine and orange wedges.
5.    Chill in the refrigerator for at least one hour.
6.    Add club soda immediately before serving. Serve with fresh orange slices or cinnamon sticks.

Cranberry Ginger Sparkling Punch
Serves 4-6

•    1-12 oz bag fresh cranberries
•    2 cups water
•    1-inch piece fresh ginger, roughly chopped
•    1/3 cup agave nectar
•    4 cups club soda
•    Orange slices, optional for serving

1.    Place cranberries, water, and chopped ginger in a food processor. Process until cranberries are chopped and the mixture is well combined.
2.    Transfer mixture to a bowl and add club soda.
3.    Place bowl in the refrigerator to steep for at least one hour.
4.    Strain the mixture to get rid of any large pieces of cranberry or ginger. Add agave nectar to taste.
5.    Serve with fresh orange slices.

Want to indulge but keep your celebratory cocktails on the healthy track? Use these three tips to guide you when making your drink decisions.

1. Lighten up drinks with seltzer water.

So many of the calories and sugar that make cocktails less than healthy can be found in the mixers you choose, not the alcohol itself. Swap out half the amount of mixer with seltzer water to still get the same flavor but with less sugar.

2. When it comes to mixers, choose freshly squeezed fruit juices over sugary sodas.

When making drinks at home, always opt for more natural options over processed ones to get the most nutrients out of them. You’ll get the added benefit of vitamins and nutrients from the fresh juices while sipping on your cocktail.

3. Stick to natural sweeteners over refined ones.

If your cocktail of choice calls for simple syrup, thin out honey or agave nectar with water to create a healthier replacement in your drinks. The natural sugars won’t spike your blood sugar like refined white sugar, and will give you the added benefit of vitamins and minerals.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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12 Minutes to Stress-Free! Written by Jessica Matthews

November 25, 2012 By Leave a Comment

This article is sponsored by Polka Dot Pond Shop. SAVE THE ENVIRONMENT! Let’s face it, plastic water bottles are out! A high-quality reusable water bottle is a must-have for everyone who’s on the go. Glass water bottles also make great economical gifts for those near and dear to you. Why not supply your entire family with colorful, cool, and environmentally-friendly silicone sleeved and 100% non-toxic water bottles, all made in the USA. https://www.polkadotpond.ca/Storefront/main_pages/browseProd.php?pid=981#.UKqbC2Eg7Y Because the bottles are made from glass with all materials being FDA approved, there’s no chemical leaching and no metallic taste.  And as a bonus, both the bottle and sleeve can be put in the dishwasher together. All items are BPA, phthalate, PVC, and polycarbonate free. Do all of your holiday shopping at a well-established and trusted online store, Polka Dot Pond Shop! https://www.polkadotpond.ca/

 

Got 12 minutes? 3 Simple Strategies for Stress-Free Surrender!
Written by Jessica Matthews

Busy day at work? Hectic holiday season?  A growing to-do list? Whatever the reason might be, in this fast-paced world it’s not uncommon to find ourselves feeling stressed from time to time, especially as the end of the year draws near. These three simple strategies for stress relief, which when done together take just 12 minutes to complete, can help you to truly relax and unwind at the end of a long day.

Yogic breathwork in child’s pose (Ujjayi Pranayama in Balasana)- Numerous scientific studies have shown that pranayama, the practice of breath control, helps to increase relaxation, decrease feelings of anxiety, improve mental focus and enhance overall psychological well-being. Ujjayi breathing, a type of pranayama in which inhalation and exhalations are done through the nose, is a breath that is both relaxing and energizing. This diaphragmatic breath has been shown to increase oxygen consumption, as it is designed to be both a long and smooth breath in which air is guided gently in and out of the body through the nose without force, creating a soothing sound, almost like the sound of distance ocean waves. Pair this breath with child’s pose, a resting posture that helps to release tension in the back while also relieving fatigue and stress, and spend about two minutes quieting the mind and steading the breath while enjoying a few moments of surrender.

Legs up the wall pose (Viparita Karani)- Borrowing from restorative yoga, this posture helps to release tension from the lower extremities and reduce swelling in the legs and feet while also calming the mind and decreasing feelings of anxiety and stress. With your legs extended up the wall, use folded blankets or a bolster to help support the lower back as you come to stillness for five blissful minutes.

Seated meditation (Mantra Visualization in Anjali Mudra)- Clearing your mind after a long day can seem like quite the challenge, especially if you’re new to meditation, but by practicing anjali mudra, a comfortable seated posture in which the palms are pressed together at heart center with both thumbs lightly touching the sternum and the head slightly bowed forward, in time entering that meditative state of awareness will start to become much easier. Couple this stress-relieving asana with a mantra visualization in which you select a word or phrase that you repeat silently to yourself, allowing it’s meaning to radiate through your body, and in just five quiet contemplative minutes it can help you to quiet your mind and truly become grounded, present and fully attuned in the here in now.

This article is written by Jessica Matthews, MS, E-RYT, is an exercise physiologist, yoga teacher, group fitness instructor, personal trainer, adjunct professor, blogger and fitness personality. Jessica strives to open minds, ignite passion and inspire the world to health and fitness through purposeful movement, quality nutrition and kind words. She has been featured as a fitness expert on CNN and has been quoted in numerous publications including Shape, Self, Oxygen and Oprah.com. For more health and fitness information, follow Jessica at www.twitter.com/fitexpertjess

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Balanced Breakfast by Heather Mangieri, RD

October 18, 2012 By Leave a Comment

5 Balanced Breakfast Picks by Heather Mangieri, RD

Though you probably didn’t hear it here first, it’s worth repeating; breakfast is the most important meal of the day. And although so many of you know this, you’re still coming up with cop-outs that stop you from eating this morning meal.

Studies show that breakfast eaters have better concentration, attention span and memory which means better overall work performance. Plus, it’s been shown that those people that skip their am fuel are 75% more likely to be overweight than regular breakfast eaters.

The best bang for your breakfast buck is a balance of protein, healthy fats and slow digesting carbohydrates that contain fiber. That’s easier said than done for breakfast-skippers. If you’re ready to commit, start small. A wedge of cheese and a piece of fruit is a good start, and you can build from there over time. Once your internal hunger clock has been reset and you crave food in the morning, you can build a better breakfast.

Here are a few ideas:

1.) Veggie omelet- Sauté a variety of vegetables in a pan with a little olive oil.  Once they are soft, transfer the veggie mixture to the inside of your omelet along with the 2 Tbsp feta cheese.  Balance it out with a side of berries and a slice of whole grain toast.

2.) Breakfast Wrap- Fill a whole wheat tortilla with black beans, 1/3 c whole grain rice and 2 Tbsp avocado and 2 Tbsp Salsa. Balance it out with a side of fruit.

3.) Greek yogurt- Mix some slivered almond and berries (or dried fruit) into 4 ounces of Greek yogurt. Balance it out with some low-fat granola or a whole wheat mini-bagel.

4.) Breakfast Sandwich- Layer 1 fried egg, 1 slice ham, 2 tomato slices, and 1 Tbsp hummus between a whole wheat English muffin. Serve with ½ banana.

5.) Hot Cereal- Make a meal of out your basic bowl of oatmeal by swirling in a mix of walnuts, dried prunes and cinnamon. Balance it out with ¼ cup cottage cheese for some added protein.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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