ALL ABOUT BREAKFAST

WHY EAT BREAKFAST?
A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.

Stretch: Revamp your morning meal so it's low in fat and sugar, high in fiber and protein and has plenty of flavor. One winner: an egg white omelet with salsa and a side of whole grain toast.
Step: Sprinkle a teaspoon of flaxseed (ground or whole) over your breakfast every morning. Next to fish and organic eggs, flaxseed is one of the best sources of healthy omega-3 fatty acids.

BRAN MUFFINS- FOR BREAKFAST
1 cup bran cereal (such as All-Bran or Fiber One)
1 ½ cups mashed banana or unsweetened applesauce
1/4 cup fat-free milk
1 cup whole wheat flour
1/2 cup old-fashioned oats
1 tablespoon baking powder
1/2 teaspoon baking soda
1 tablespoon honey
2 tablespoons dark molasses
1 teaspoon cinnamon
2 egg whites or 1 whole egg or 1/4 cup liquid egg substitute
2/3 cup blueberries or 1/4 cup Craisins and 1/4 cup mini chocolate chips (optional)

1. Preheat the oven to 400°F. Spray two 12-cup muffin pans with cooking spray or insert paper liners. Combine the cereal, banana, and milk in a large bowl. Let stand for about 5 minutes. Add the flour, oats, baking powder, baking soda, honey, molasses, cinnamon, egg whites, and blueberries and stir until combined. Spoon the batter into the pans and bake for 20 minutes. Serves: 24

PER SERVING
60 calories, 2 g protein, 13 g carbohydrates, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 106 mg sodium