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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