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Bemovelive.com Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.

FIRST THINGS FIRST

Jessica Hill

When you awaken in the morning, you have not eaten for eight hours or more and your body is in need of energy. Skipping breakfast leaves you famished and your body responds by burning fewer calories in order to save energy. So if you are trying to lose weight or maintain your weight loss, you must eat breakfast. You’ll burn more calories and will be less likely to overeat later in the day.Then again, I know how hard it is for some of you to eat breakfast and that means you have a decision to make. What do you really want? Smaller pants, more energy and an omelete, or an elastic waistband, the third cup of coffee and ravenous urges at 9pm?  At least give breakfast a chance. Here are a few healthy and easy-to-make options.

BERRY BREAKFAST SMOOTHIE

Wake up to a delicious blend of banana, strawberries, blueberries and peanut butter. This fruit smoothie recipe is a good source of protein and fiber.

Ingredients
• 1 C frozen unsweetened raspberries
• 3/4 C chilled unsweetened almond or rice milk
• 1/4 C frozen pitted unsweetened cherries or raspberries
• 1 1/2 tbsp honey
• 2 tsp finely grated fresh ginger
• 1 tsp ground flaxseed
• 2 tsp fresh lemon juice

BREAKFAST BURRITOS
Craving Mexican food but not the fat and calories that accompany your favorite dish? These breakfast burritos are the perfect alternative. Use egg whites instead of regular eggs to cut back on fat and cholesterol and flavor as desired with salsa.

Ingredients
• Vegetable cooking spray
• 2 egg whites
• 2 whole wheat tortillas
• 1/4 cup fat-free cheese
• 1/4 cup rinsed canned beans (such as pinto beans or black beans)
• Salsa (to taste)

STRAWBERRY PARFAIT
Indulge your sweet tooth in a healthy way with this easy breakfast recipe.

Ingredients
• ½ cup Stawberries
• 1/2 cup low fat vanilla yogurt
• 2 tbsps muesli or granola cereal

PROTEIN-PACKED OATMEAL

Short on time but need a breakfast that packs a punch? You’ll only need four minutes to whip up this flavorful oatmeal. With almost 20 grams of protein, it will keep you going well past lunchtime.

Ingredients
• 3/4 C plain instant oatmeal
• 1 C 1 percent milk
• 1 tbsp sliced almonds
• 1/2 tsp powdered ginger
• 1 tsp ground flaxseed
• 1 tbsp low fat vanilla yogurt