I'm sure you've heard that breakfast is the most important meal of the day, but do you know why?

According to researchers at the National Weight Control Registry, over 73% of respondents who have maintained a 30 pound weight less for at least one year eat breakfast every day.

I have always been a breakfast eater, even when there is no time. In fact, my family often had what we called "Big Breakfasts" which was a smorgasbord of eggs, potatoes, bacon, and tortillas. 

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Not everyone is ready to stuff their face when they get up, or spend more than 10 minutes getting breakfast ready in the crazy morning rush, so here are some easy solutions.

Smoothie blended instantly with berries (frozen ones are great, too), yogurt or milk, and a teaspoon of vanilla, honey or stevia.

Greek Yogurt (full fat) with unsweetened coconut chips, nuts, or flaxseed. Drizzle with honey like the Greeks do.

Babybel cheese, which is pre-wrapped in individual tiny rounds and ready to go, and handful of nuts, like cashews, pistachios, almonds. (Or, prepare any cheese to go, tossing a thick slice into a bag with nuts.)

DIY Oatmeal packets: mix steel cut oats with protein powder and cinnamon. Add hot water or cook in microwave for several minutes. Add nuts or berries on top.

Make a batch of these Egg Muffins to last all week: mix your favorite vegetables such as mushrooms, peppers, or broccoli, add seasoning and mix with 10-12 eggs. Fill up a 12-muffin pan and sprinkle with cheese. Bake at 425 degrees for 20 minutes.

Jennifer Espinosa-Goswami is a health coach and motivational speaker who escaped morbid obesity over 14 years ago. A member of the National Weight Control Registry, and Move It Monday Ambassador, she loves dancing in her living room and eating bean burritos. 

Photos by Rene Schwietzke, Jonathan Lin, CC licenses

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