RULE: Eat Breakfast

Once noontime rolls around, I will devastate any treat that comes across my path. It is so hard for me to adhere to any dietary rules after about 10-11am. But if I’ve had a good breakfast, I can usually behave through lunch.  If I go to work hungry and the drug rep leaves bagels and cream cheese in the lounge…Holy Bagelfest, Batman! Many of my co-workers, who dont visit the lounge until lunchtime (a practice I find odd, but perhaps a strategy I should employ) will see no remnants of this offering, unless they catch me and my shiny cream-cheese-glazed index finger making a recycling bin deposit.

So what is a “good” breakfast?

First of all it’s one that consists of food. Food that you can chew.  So something other than a tall skinny mocha frappacino.

A good breakfast would include: real ingredients, non processed foods, 10-20 grams of protein, a fruit and/or vegetable

[see recipes for high protein breakfast]

Breakfast is the time of day when most of us, still groggy and crusty-eyed, have the most will power. It is also the time of day that many folks forgo a meal or opt for coffee instead of something chewable. Unless you are the skinny, well-kempt, restrictive, titanium will-powered size-two who works down the hall from me, this usually leads to poor choices at lunch (or mid-morning Bagel-and-cream-cheese-fests).  If you can manage to get in a protein shake or protein bar in the am while searching for your cars keys, scrambling to get to work, the gym or corralling the kids for carpool/school. You will look amazing later! Trust me.  For those of you with more time, perhaps an egg and veggie omelet.  And maybe with all of your free time, you could run to the bank and the post office for me. I kid. Unless your willing.

So, I repeat: Eat breakfast. And have it include protein and a fruit and/or vegetable

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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