Healthy Living: What to Eat for Breakfast

4/2/2021

The old saying goes that breakfast is the most important meal of the day. Well, that's not necessarily true, but if breakfast is a necessary start to your day, PHD Weight Loss Founder Ashley Lucas advises you to avoid cereal and cold milk, bagels, and other high carb foods to keep your energy going.

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You're watching Healthy

Living brought to you by PhD

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Weight Loss and Nutrition,

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featuring Dr. Ashley Lucas.

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As we approach spring with

its promise of new beginnings

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take the time to reflect on your health

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and vision for what you want

to achieve for yourself.

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You may want to recommit to

your new year's resolutions

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or you may choose some lofty

goals that will help you move

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in the direction you desire.

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While you create your plan of action.

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Consider how you will fuel your

body to support your dreams.

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Your diet affects your total being

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and thus influences everything

you do no matter who you are.

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Whether you're a business owner

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or a computer wizard who

thrives with a sharp mind.

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A teacher who requires calm and patience.

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An athlete, builders,

skier, doctor you name it.

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No matter what you tell

yourself, your nutrition matters.

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And if you want to step

up your game in life

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you need to step up your diet.

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Let's start with breakfast.

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Breakfast has been touted

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as the most important meal of the day.

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News breaker research shows

that actually isn't true.

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Kellogg created the myth

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in the 1800s to sell it cereals.

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So listen to your body.

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While a friend may require

breakfast to function

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you may find that you feel sharper

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and better without it.

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Just make sure a smaller meal

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or no meal at all in the morning.

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Doesn't equate to

overeating later in the day.

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If you choose to eat

breakfast, focus on dietary fat

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and protein and downplay

the carbs a little bit.

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If you eat a high carb breakfast

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you likely will experience

a blood sugar high,

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followed by a compensatory low.

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A roller coaster that

results in fatigue, brain fog

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and more carbohydrate and sugar

cravings later in the day.

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A real breakfast for champions might look

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like an egg omelets, add some

non starchy vegetables cheese.

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If you tolerate it or even maybe

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a little uncured bacon.

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If you're in a hurry

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a few sauteed or scrambled

eggs topped with salsa

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or some extra-virgin olive oil

and salt can fill the bill.

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Try some full fat plain Greek yogurt

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with a sprinkling of berries and maybe

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some nuts and seeds.

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Make a protein shake that has some kind

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of dietary fat in it like

cream, coconut milk, MCT oil.

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I like avocado oil.

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Consider adding a little frozen spinach,

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a few berries and ice prior to blending.

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You want to avoid French

toast, pancakes, bagels

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or waffles topped with fruit, raisin bran

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or any hot or cold cereal for that matter.

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With skim milk and the banana.

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You want to avoid that.

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Fruit flavored yogurt topped

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with granola and more fruit.

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High carb breakfast like these have little

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protein and dietary fat

and are laden with sugar.

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Probably around 20 teaspoons worth

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in each of those options.

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Stick with water tea or

coffee with real cream,

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give up the fruit juice.

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It's really just filled with sugar

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and you can get the vitamins

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and minerals you need from

real whole foods instead.

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However you choose to start

your day with breakfast

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or without make the right

choices to fuel your dreams.

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Healthy Living has been

brought to you by PhD

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Weight Loss and Nutrition.

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Visit myphdweightloss.com.

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