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1st of 13 Healthy Habits:

EAT BREAKFAST Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals and less fat and cholesterol

. The result is often a leaner body, lower cholesterol count and less chance of overeating.

“That one act [of eating breakfast] seems to make a difference in people’s overall weight,” says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

For kids, breakfast appears to enhance alertness, attention and performance on standardized achievement tests, the ADA reports.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein and a small amount of fat. Its experts say that because no single food gives you all the nutrients you need, eating a variety of foods is essential to good health.

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The International Health, Racquet and Sportsclub Association (), and the United States Professional Tennis Association (), the world’s oldest and largest association of tennis-teaching professionals, have joined forces to promote the preventive health benefits of exercise on Capitol Hill.

The partnership aligns two major initiatives:

The USPTA’s Tennis – for the health of it

! SM, a campaign to make the general public aware of the tremendous health, fitness and psychological benefits of tennis and encourage people to get out and play the sport as a part of their regular fitness regimen; and

IHRSA’s “Vision for a Healthier America,”

a policy platform asserting that regular physical activity, as a core component of prevention and health promotion, will lead to a healthier, happier and more productive America, while reining in skyrocketing health care costs.

Joe Moore, President and CEO of IHRSA. “At this critical time in our nation, as Congress debates the importance of physical activity as a core component of preventive health care, we are thrilled to join with USPTA to bring the message of Tennis – for the health of it! to Capitol Hill.”
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Governor Paterson’s Proposed Sales Tax on Health Clubs

Though some of the factors affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with-even when you’re dieting.
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Among the best ways is exercise

. This includes aerobic workouts to burn more calories in the short term and weight training

to build the muscles that will boost your metabolism in the long run.

“Since muscle burns more calories than fat

-even while at rest-the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you,” Kimball says.

Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day.

While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training, Calabrese says, “in the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.”

Having extra muscle also means you can eat more and gain less.

Adds Yanagisawa: “We don’t tell people to exercise while dieting only to burn calories-we also know that exercise builds muscle, and that is what will help you burn more calories and maintain the weight loss you work so hard to achieve.”

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