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How are you starting your day?

One thing to think about is Breakfast! There are different approaches to the first meal of the day. Some have a strict meal plan for the day. Others fast during the morning time (I will cover fasting and meal timing on another time). And some others do not have a plan at all and just eat whatever is on sight or available. What do you do?

Whichever the case, one thing is for sure, your first meal should be a balanced healthy one. Breakfast can be considered the most important meal since it sets the tone for the rest of the day. The wrong choices have a negative impact on your body, not only adding pounds to your waist and/or thighs, but affecting your sugar levels, blood pressure and cholesterol. At the other end of the spectrum, skipping breakfast may not be the best approach for you since it can set you up for overeating.

Unfortunately, it seems that most Americans do not start the day on the healthiest track. A poll conducted by ABC News sampling 1,000 adults from all over the US shed some light on Americans’ breakfasts. The results showed that nearly four in 10 adults skip breakfast entirely and a third of Americans “wolf it down.”

The poll showed that among the breakfast eaters, the most common breakfast is cold cereal (cited by 31 percent). About 20 percent of respondents eat eggs, and a little over 10 percent usually have baked goods (a bagel, toast, muffins or pastry). Also, it was reported that 39 percent have eaten cold pizza for breakfast, at one point or another.

Breakfast cereal with toast and juice.

Healthy Choices?


Most people think that they are eating healthy by having cereal for breakfast. However most commercial brands are far from it. Most cereals have ingredients devoid of nutrients and even toxic compounds. For example, try to avoid cereals made with wheat, soybean and cottonseed oil, caramel color, high fructose corn syrup, and harmful chemical called Butylated Hydroxytoluene (BHT).

Instead stick with Organic brands, which are less toxic. Or at least GMO-free and natural brands.

You can even get adventurous and choose cereals based with quinoa, brown rice, amaranth, kamut, etc instead of wheat.


I love oatmeal! However, you must get the right kind.

Avoid flavored oatmeal since it is loaded with sugar and additives.   Instead eat organic, gluten-free if needed, or GMO-free.


Donuts, bagels, pastries, etc. are obviously not healthy. They are super high in calories, sugars, carbs and fats, and horrible for your physique. At the same time, they are loaded toxic compounds like high fructose corn syrup, partially hydrogenated oils, preservatives, artificial flavors and colors, and another harmful chemical called butylated hydroxyanisole (BHA).

Try making your own baked goods with healthier ingredients.


Pizza is not known as a healthy food … However, the commercial brands are not just flour and cheese. Generally, pizza has artificial flavors and colors, partially hydrogenated and GMO oils, and cellulose (wood pulp). Besides, Hydrolyzed Soy Protein is added …. Basically, free glutamic acid disguised – a compound that functions similarly to MSG (monosodium glutamate – toxic flavor enhancer that keeps the body craving for more).

Instead try making your own… You do not necessarily have to make everything from scratch, but with healthier ingredients. Or purchase the organic brands.


OJ is still popular. Yet most commercial brands are far from healthy. They can come from concentrate and contain preservatives, additives, sodium, MSG, sugar, high fructose corn syrup, GMOs and synthetic ingredients. Additionally, they are pasteurized which means that their vitamins, enzymes and minerals are destroyed.

The best choice is to drink fresh raw juices or organic raw cold-pressed. Otherwise, buy organic not from concentrate or just organic.

smoothieGreat Choice

A fantastic way to start the day is with a SMOOTHIE!

Put a vegetable base, add fruit if you would like, ice, and a quality high protein, medium protein or meal replacement. You can even add a fat, like avocado, chia or hempseed, or almond butter.

It will give you a well-rounded macronutrient meal, high in antioxidants and protein.

Remember, plan your breakfast so you make the right choices. Healthy choices provide your body with nutrients that will serve you throughout the rest of the day and allow it to be energized and thrive!!

To a Fitter Healthier You,


The Fitness Wellness Mentor

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