Breakfast - "the most important meal of the day" - literally means "breaking the fast" of the night before, as it is the first meal taken after rising from a night's sleep.

Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day. Despite its healthful benefits, breakfast may be the one meal that is most often neglected or skipped.

Breakfast skippers often feel tired, restless or irritable in the morning.

Most people give a variety of reasons for not eating breakfast. A common reason is that they are not hungry in the morning, which is a result of eating a full meal late in the evening, or late-night snacking.

When they go to bed, the body is still busy digesting all that food. Digestion then goes into a slower gear during the hours of sleep and there is still food in the stomach in the morning.

The stomach needs a rest, too. A tired stomach does not feel like digesting a big breakfast.

When you get up in the morning, your glucose or blood sugar level is at its lowest point in the day. Glucose is the basic fuel for the brain and central nervous system. A good breakfast will keep you from being tired and irritable by mid-morning.

Break the Fast to Shed the Pounds.

Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Your body expects to be refueled a few times each day, so when you skip meals, you may feel so hungry that when lunchtime comes, you may over-eat or choose foods that are not the healthiest choices.

Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to "break the fast" each morning than their thinner counterparts.

What Should You Eat?

Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They are high in calories, sugar and fat. They also do not contain the nutrients you really need. And if you have a doughnut for breakfast, you will not feel full for long.

Here are some simple ideas to help add breakfast to your daily eating plan.

• Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
• Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
• Hot cereal topped with cinnamon, nutmeg, allspice or cloves
• Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
• Vegetable omelet with a bran muffin and orange juice
• Breakfast smoothie (milk, protein powder and fruit, whirled in a blender)
  • Better yet, stop by Filter in Hillcrest and try a Chris Tina Protein Shake.

What’s your excuse for not eating breakfast?

• No time? How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work. Make your breakfast the night before. Making time for breakfast is making time to be healthy.
• Not hungry? To get started, do not eat anything after an early supper. Finish supper by 6:30 pm.
• Might gain weight? Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You will be eating food when you can best burn the calories. You will feel great. Eat breakfast.
• You don't like breakfast foods? You do not have to eat traditional breakfast foods. You can eat leftovers, or a sandwich. Any healthy food is fine. Caffeine may mask hunger.
• You don't like eating breakfast? It is in your best interest to eat breakfast. Take the step. Do the right thing. Eat breakfast.

More about Chris Tina Bruce

Chris Tina Bruce is a male-to-female transgender bodybuilder, spokesperson and fitness talent.

She is the founder of Be Bold Be Proud, a grassroots non-profit transgender equality organization. She is also the founder of Discover Health and Fitness, a freelance writer and the proud parent of two amazing children. She obtained her bachelor of science degree from Georgia State University, and is also a National Academy of Sports Medicine Certified Personal Trainer.

Chris Tina lives by some very simple rules and affirmations: All of life is a transition; where you are does not have to define who you will be and together we can cultivate change. Be Bold, Be Proud, Be Yourself.

For more information about Chris, her Fitness Fun Camps, private sessions, nutrition programs or next bodybuilding show, check out her website, follow her Hillcrest Fitness Facebook page, or call (972) 989-6076.

You can also follow Be Bold Be Proud on Twitter, or also on Facebook.