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.

Learn More...

Read the Full Transcript

1

00:00:00,999 --> 00:00:03,680

You're watching Healthy

Living brought to you by PhD

2

00:00:03,680 --> 00:00:04,950

Weight Loss and Nutrition,

3

00:00:04,950 --> 00:00:07,073

featuring Dr. Ashley Lucas.

4

00:00:08,030 --> 00:00:10,860

As we approach spring with

its promise of new beginnings

5

00:00:10,860 --> 00:00:12,990

take the time to reflect on your health

6

00:00:12,990 --> 00:00:16,160

and vision for what you want

to achieve for yourself.

7

00:00:16,160 --> 00:00:19,380

You may want to recommit to

your new year's resolutions

8

00:00:19,380 --> 00:00:23,070

or you may choose some lofty

goals that will help you move

9

00:00:23,070 --> 00:00:24,820

in the direction you desire.

10

00:00:24,820 --> 00:00:26,420

While you create your plan of action.

11

00:00:26,420 --> 00:00:30,000

Consider how you will fuel your

body to support your dreams.

12

00:00:30,000 --> 00:00:32,360

Your diet affects your total being

13

00:00:32,360 --> 00:00:36,550

and thus influences everything

you do no matter who you are.

14

00:00:36,550 --> 00:00:38,150

Whether you're a business owner

15

00:00:38,150 --> 00:00:41,288

or a computer wizard who

thrives with a sharp mind.

16

00:00:41,288 --> 00:00:44,330

A teacher who requires calm and patience.

17

00:00:44,330 --> 00:00:47,880

An athlete, builders,

skier, doctor you name it.

18

00:00:47,880 --> 00:00:50,390

No matter what you tell

yourself, your nutrition matters.

19

00:00:50,390 --> 00:00:52,870

And if you want to step

up your game in life

20

00:00:52,870 --> 00:00:54,740

you need to step up your diet.

21

00:00:54,740 --> 00:00:56,520

Let's start with breakfast.

22

00:00:56,520 --> 00:00:57,790

Breakfast has been touted

23

00:00:57,790 --> 00:01:00,370

as the most important meal of the day.

24

00:01:00,370 --> 00:01:03,860

News breaker research shows

that actually isn't true.

25

00:01:03,860 --> 00:01:05,520

Kellogg created the myth

26

00:01:05,520 --> 00:01:07,930

in the 1800s to sell it cereals.

27

00:01:07,930 --> 00:01:09,330

So listen to your body.

28

00:01:09,330 --> 00:01:12,030

While a friend may require

breakfast to function

29

00:01:12,030 --> 00:01:13,820

you may find that you feel sharper

30

00:01:13,820 --> 00:01:15,150

and better without it.

31

00:01:15,150 --> 00:01:16,890

Just make sure a smaller meal

32

00:01:16,890 --> 00:01:18,640

or no meal at all in the morning.

33

00:01:18,640 --> 00:01:21,370

Doesn't equate to

overeating later in the day.

34

00:01:21,370 --> 00:01:24,450

If you choose to eat

breakfast, focus on dietary fat

35

00:01:24,450 --> 00:01:27,850

and protein and downplay

the carbs a little bit.

36

00:01:27,850 --> 00:01:29,640

If you eat a high carb breakfast

37

00:01:29,640 --> 00:01:32,310

you likely will experience

a blood sugar high,

38

00:01:32,310 --> 00:01:34,780

followed by a compensatory low.

39

00:01:34,780 --> 00:01:38,932

A roller coaster that

results in fatigue, brain fog

40

00:01:38,932 --> 00:01:41,970

and more carbohydrate and sugar

cravings later in the day.

41

00:01:41,970 --> 00:01:44,181

A real breakfast for champions might look

42

00:01:44,181 --> 00:01:49,181

like an egg omelets, add some

non starchy vegetables cheese.

43

00:01:49,310 --> 00:01:50,980

If you tolerate it or even maybe

44

00:01:50,980 --> 00:01:52,890

a little uncured bacon.

45

00:01:52,890 --> 00:01:53,890

If you're in a hurry

46

00:01:53,890 --> 00:01:56,480

a few sauteed or scrambled

eggs topped with salsa

47

00:01:56,480 --> 00:02:00,220

or some extra-virgin olive oil

and salt can fill the bill.

48

00:02:00,220 --> 00:02:02,520

Try some full fat plain Greek yogurt

49

00:02:02,520 --> 00:02:04,260

with a sprinkling of berries and maybe

50

00:02:04,260 --> 00:02:05,930

some nuts and seeds.

51

00:02:05,930 --> 00:02:08,070

Make a protein shake that has some kind

52

00:02:08,070 --> 00:02:12,480

of dietary fat in it like

cream, coconut milk, MCT oil.

53

00:02:12,480 --> 00:02:14,300

I like avocado oil.

54

00:02:14,300 --> 00:02:16,300

Consider adding a little frozen spinach,

55

00:02:16,300 --> 00:02:18,970

a few berries and ice prior to blending.

56

00:02:18,970 --> 00:02:22,500

You want to avoid French

toast, pancakes, bagels

57

00:02:22,500 --> 00:02:25,260

or waffles topped with fruit, raisin bran

58

00:02:25,260 --> 00:02:27,540

or any hot or cold cereal for that matter.

59

00:02:27,540 --> 00:02:29,460

With skim milk and the banana.

60

00:02:29,460 --> 00:02:30,760

You want to avoid that.

61

00:02:30,760 --> 00:02:32,340

Fruit flavored yogurt topped

62

00:02:32,340 --> 00:02:34,340

with granola and more fruit.

63

00:02:34,340 --> 00:02:36,560

High carb breakfast like these have little

64

00:02:36,560 --> 00:02:40,150

protein and dietary fat

and are laden with sugar.

65

00:02:40,150 --> 00:02:42,220

Probably around 20 teaspoons worth

66

00:02:42,220 --> 00:02:43,970

in each of those options.

67

00:02:43,970 --> 00:02:47,470

Stick with water tea or

coffee with real cream,

68

00:02:47,470 --> 00:02:48,600

give up the fruit juice.

69

00:02:48,600 --> 00:02:50,500

It's really just filled with sugar

70

00:02:50,500 --> 00:02:51,810

and you can get the vitamins

71

00:02:51,810 --> 00:02:54,860

and minerals you need from

real whole foods instead.

72

00:02:54,860 --> 00:02:57,650

However you choose to start

your day with breakfast

73

00:02:57,650 --> 00:03:00,470

or without make the right

choices to fuel your dreams.

74

00:03:02,660 --> 00:03:05,090

Healthy Living has been

brought to you by PhD

75

00:03:05,090 --> 00:03:06,480

Weight Loss and Nutrition.

76

00:03:06,480 --> 00:03:07,603

Visit myphdweightloss.com.

PAST DURANGO LOCAL NEWS STORIES

Need more  Local DURANGO News?

News for Locals. By Locals.
Editorial Policy | Copyright © Local News Network Inc. All Rights Reserved. | Privacy Policy