As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
Breakfast is a meal which, in my opinion is the most important meal of the day for several reasons. When you get up in the morning and get ready for your day, try to remember the last time that you had any decent food. Was it 8 hours ago, 10 hours or 12 hours ago? Unless you eat right before retiring, it could be that you haven’t eaten for 12 hours and your body needs an important supply of nutrients in the morning. If you are heading into work or getting the kids ready for school, don’t forget about what your health needs are. You need an excellent source of protein, carbohydrate and fat so your body has the nutrients and energy it needs to get you through until mid-day.
Sometimes, you may be a bit behind in your time or you are not that organized in the morning, so you grab a coffee and bagel, muffin or donut from the drive-through or just drink coffee to get you going. The trouble with doing this is that you are not giving your body the nutritional support it needs to perform the tasks ahead and the low blood sugar you have in the morning hours will only be made worse by eating this way. Consuming refined carbohydrates and coffee in the morning will rapidly increase your blood sugar and give you a boost, but it’s very short-tern as your blood sugar will drop again soon thereafter giving you brain fog and fatigue. We have all heard of the way in which a good breakfast allows our children to function better in school, why don’t we apply the same knowledge to ourselves as adults?
Here is an example of a great breakfast idea I use every morning when I am getting ready for my day.
Dr. Kevin’s Power Breakfast
¾ Cup Dry Quick oats
1-2 scoops of Vanilla Whey Protein Isolate Powder
¼ cup fresh blueberries
1-2 Tbsp. raw almonds
1-2 Tbsp. Raw walnuts
1 Tsp. natural honey
1/8 cup 5 % cream
Method: boil water and add to dry oats, mix thoroughly and add more water to desired consistency…let stand and cool. Fold in cream, whey protein, blueberries, and nuts…..mix until smooth, drizzle honey on top. Serves one! This, my friends is a power breakfast. Please be reminded that you can decrease your increase the serving size of dry oats depending upon your hunger and your energy needs. Since I don’t believe that counting calories is important, I am not sure about the exact number of calories contained within this meal. This is a high complex carbohydrate, moderate fat, moderate protein but highly nutritious breakfast. After eating this, I don’t feel any hunger for hours and I also have no cravings, energy crashes or fogginess in mental functioning. This is also an excellent breakfast if you want to lower blood fats, blood sugar, blood pressure and your weight. It is extremely heart-healthy and will also keep you regular. If you want to add more fibre and essential fats, try adding 1 Tbsp. of ground flax seed to the mixture. You can also substitute other types of berries for the blueberries.