Break the fast

Breaking the fast is one of the most important things to do for your body; you have just gone 6 to 8 hours without nourishing yourself and you need to replenish your fuel reserves for the day. Some of us can't bear the thought of eating so early in the day, and some of us eat early dinners and wake up ravenous. For the latter, see below for the worst foods for your waistline before you've even had a 200-plus calorie Starbucks drink. Starting out on the wrong foot could have you limping all day long.

• hash browns -- Oily, fried, and usually dipped in sugar-laden ketchup, these tots don't need to totally disappear from your diet, but they should be saved as an accompaniment to a burger or steak.


• cinnamon roll -- Some of you may be thinking that if you start your day with sweets, you will get the craving out of the way and be able to eat healthy for the rest of your waking hours; think again. A cinnamon bun may be considered a morning-time treat, but it's the same as eating a few chocolate chip cookies or a jumbo slice of cake. It may get you pedaling, but it won't keep you going. Any pastries, for that matter, should be saved for the "treats" category because they won't give you the pep you need to make it to lunch.


• hotcakes with syrup -- A stack of flapjacks with sugary syrup hardly counts as a long-lasting breakfast. Carbs are fine for some energy, but incorporate protein, like a small omelet or hard-boiled egg, for sustainable power. Also, ditch the syrup and use fresh fruit as a topping instead.

Keep in mind: protein gives you lasting energy and carbs can suck it dry, so try to balance both. Eggs, milk, and peanut butter are great starter compliments to a slice of toast or half of a bagel. Your body will let you know what works for you. Start healthy, stay healthy by putting the "do" back in cock-a-doodle-do!