Healthy Living: What to Eat for Breakfast

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.

Share This Post On