Are you eating breakfast? WHAT are you eating? (Where you are eating I’m not concerned with, just be careful...lately I have seen 3 people eating out of a cereal bowl while driving). And, How much are you eating?

Why eat breakfast? Most likely you have heard breakfast is the most important meal of the day. It is. Why? It turns on your metabolism. And, what you choose to eat can make a difference in your: energy and hunger levels, your feeling of satiety(how full you feel), and your blood cholesterol level as well as what you weigh.

Let’s consider the following breakfasts:

All 3 breakfasts are similar in calories. But how do they rate for health-promoting benefits and which is going to help you feel and function your best?

Breakfast #1 is lowest in fat, but about 90 minutes after eating it you are going to feel hungry. Breakfast #2 is lower in sugar and higher in fat and shortly after eating this, you most likely will feel sluggish.

Frequently, people say to me: "When I eat breakfast I am hungrier and/or more sluggish than if I skipped breakfast." My response: "What are you eating?" Usually, it is a similar version to breakfasts 1 or 2. In Breakfast #1,the high sugar, low fat, low fiber combination causes your blood sugar level to rise and then fall, making you want to eat again before you really need to. In Breakfast #2, the dense-type of fat, low fiber combination with refined flour is going to make you sluggish. In Breakfast #3, you are getting 1/3 or more of your fiber for the day, no processed sugars and the best type of fat.

All combine to release energy slowly throughout the morning. In addition, the fiber will leave you feeling full longer, keep your blood sugar stable so your energy level will be high and hunger will be low. And, an added perk, most of the fiber in this breakfast is water-soluble which lowers LDL-cholesterol (the "bad" one).

High sugar levels are becoming more important all the time. In addition to the above, they can lead to elevated blood glucose(Type 2 Diabetes), hypertension,elevated triglycerides and LDL-cholesterol, and weight gain.

Quick tips: # 1: Bring your oats with you to work. The night before: combine your oats and milk (soy milk is even better) in a microwave-safe container and store overnight in the refrigerator. Grind your flaxseeds for the week ahead of time and store in a cool place at work. Put your piece of fruit on the counter. In the morning, gather and go! For the almonds, store those at work as well.

#2: If for whatever reason oats are not a workable choice for you: Try 2 slices toasted of the Natural Ovens of Manitowac Breads. Best picks: Sunny Millet, Right Wheat, Stay Trim. You will get 5-7grams of fiber per SLICE! Top with "I Can’t Believe It’s Not Butter Spray" or no more than 1 LEVEL Tablespoon reduced-fat peanut butter total and a piece of fruit. This is a high-fiber meal with an okay fat and natural sugar to get you through the morning feeling great!