| Ever heard these sayings, "Breakfast is
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| | jam, or applesauce
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| the most important meal of the day," "The
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| | - Whole Grain Cereal with 1 cup non-fat,
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| breakfast of champions," "Have you had
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| | low fat milk
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| your Wheaties today?" Did you know that
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| | - Whole Grain Toast with nut butters or
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| breakfast was named for exactly what the
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| | 100% fruit jam
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| name entails- you are breaking a
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| | - Small Odwalla or Naked Juice with ½
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| fast?Studies have shown over and over
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| | bran muffin
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| again that individuals who eat breakfast
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| | - Instant Organic Oatmeal served with
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| perform better at work, school, and other
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| | chopped fruit, raisins or berries, nuts
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| activities that require concentration or
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| | or seeds, or dried fruit
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| thought. Your brain needs good fuel to
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| | - Frozen Whole Grain Waffles or Pancakes
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| function, and food provides the fuel for
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| | with fresh or frozen fruit
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| it to function- it's that simple.
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| | - Smoothie (yogurt, fruit, non fat, soy
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| It doesn't stop with breakfast either,
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| | or rice milk)
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| mini-meals and snacks should make up your
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| | - Hard Boiled Egg with whole grain toast
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| entire waking hour's schedule. Doing this
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| | - Luna, Cliff, Lara, or other organic,
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| helps to keep blood sugar levels even,
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| | whole grain meal replacement bar
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| resulting in more consistent energy,
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| | - 1 cup of soup or leftovers
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| moods, and concentration and consistently
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| | EASY SNACKS: between meal comforts
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| shows a better sense of health and
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| | - Fruit
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| well-being. Without proper, frequent
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| | - Smoothie
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| nutrition individuals tend to experience
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| | - ¼ cup of nuts or seeds
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| middle of the day slumps in work
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| | - Dried Fruit
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| performance, less than optimal
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| | - Fruit Leather
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| performance during exercise or sport
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| | - Apple Sauce (unsweetened)
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| practice sessions, lethargy, irritability
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| | - Raw Vegetables with 2 Tablespoons of
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| and tend to be less rational than a
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| | hummus
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| regularly fed person. Unfortunately this
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| | - Celery stuffed with peanut butter
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| not only effects the individual, but more
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| | - ½ of sandwich
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| often than not co-workers, family members
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| | - Soup (1 cup)
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| and friends.
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| | - Frozen 100% juice popsicle
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| Often sited reasons for skipping feedings
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| | - Organic popcorn
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| include too tired in the morning to eat,
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| | - Yogurt
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| not hungry, lack of time, not sure what
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| | - Whole grain crackers with low fat
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| to eat, or they are saving all their
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| | cheese
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| calories for that one great evening meal-
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| | - Rice cakes with nut butters, applesauce
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| one of the worst ideas yet. Too often
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| | and a sprinkle of cinnamon
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| these excuses lead to poor food choices
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| | - Cereal
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| later in the day, too many calories
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| | - Granola Bars
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| consumed and an unpleasant feeling of an
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| | - Baked Corn Chips & Salsa
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| overfull, gorged gut. Our bodies are
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| | - Trail Mix (1/2 cup)
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| designed to eat every 2-3 hours, just
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| | - Hard Boiled Egg
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| like a newborn baby. You wouldn't make an
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| | REPLACEMENTS: consider substituting these
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| excuse for a baby to miss a meal, nor
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| | ideas
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| should you make and excuse for yourself.
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| | Instead of White Sugar ---------- Replace
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| There are plenty of simple solutions for
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| | with: Honey, Maple Syrup (100%),
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| breakfast, snacks and mini-meals.
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| | Molasses, Rice Syrup, or Barley Malt
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| Below is a list of suggestions for quick
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| | Syrup.
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| and easy breakfasts, snacks, as well as
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| | Instead of Whole or 2% Milk ----------
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| several ideas for replacement options to
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| | Replace with: Organic, non fator 1% milk
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| make meals more nutritious, less
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| | Instead of Whole Fat Cheese ----------
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| fattening, plus lower in sodium and
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| | Replace with: Low Fat, Part Skim Cheeses
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| refined products (white flour and sugar).
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| | Instead of Butter & Margarine ----------
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| Make a shopping list and start planning
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| | Replace with: Organic butter or ghee and
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| for tomorrow's breakfast and snacks.
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| | Extra Virgin Olive Oil
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| BREAKFAST IDEAS: Quick and easy options
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| | Instead of Mayonnaise ---------- Replace
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| - Fresh seasonal fruit- largest
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| | with: Hummus, Mustard, Canola Oil &
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| selection, most common in produce section
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| | Vinegar
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| - Organic Yogurt with ¼ cup of Kashi
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| | Instead of Salt ---------- Replace with:
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| cereal or organic granola
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| | Mrs.
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| - Rice Cakes with nut butters, 100% fruit
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