RULE: Eat Plants at Breakfast

Have you seen what constitutes the average American’s Breakfast?  I have. Trust me, I can ‘put it away’ in the food department.  But I am appalled at what we ingest first thing in the am.  Did you know that anymore than about 500 calories at a time immediately gets stored as fat? The body can’t use all of the “energy” we give it. And by “energy”, I mean calories, especially in the form of pancakes, waffles, muffins, fries, and biscuits.

I get it. They taste good. And they taste even better with butter, syrup or cheese atop. But you know what doesn’t taste good? Hospital food. The kind you’ll get with your diabetes, heart disease or stroke hospital admissions on down the road.  Depression, obesity and loss of libido, also, not tasty.  So, maybe pass on the gluttony most mornings.

When’s the last time you had some kind of plant for breakfast? Not like an Easter lily, but like a vegetable?


fruit bowl

Throw some onions, spinach, tomato or mushrooms ‘up in’ your omelette (heck, throw in all of them!) Have some berries on your pancakes or maybe skip the ‘cakes entirely–opt for fruit?

And if you’re not bellying up for brunch and need something quick, smear some peanut butter on an apple and go! Have a handful of nuts and a piece of fruit.  Your organs will thank you.



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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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