Craving Fulfillment

Nourishment for Body and Soul

Off-balance Meals Part 2 March 3, 2011

Filed under: Nourishment for Your Body — Jane Weber, RD @ 10:44 pm
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You can read Part 1 here.


My soap box was getting creaky after I posted on the importance of breakfast. But, missing the most important meal, sets us up to nibble our day away, making up for missed calories but not missed nutrition.  Metabolism suffers.

 

After a little or zero breakfast, the willpower that takes us through a light lunch dwindles by mid-afternoon.  We end up justifying a quick trip through the drive-thru or have a belly aching supper.

 

These meals are off-balance.  The under eating leads to overeating.


Science backs this too.  In this scenario our blood sugar gradually falls throughout the day.  The low blood sugar pushes us to eat and unless we have the will power of an ox, we eat or nibble or munch our way to supper and to bed.  Our blood sugar peaks in response to our large intake.

And there is more, our metabolism slows in response to being underfed most of the day.  It rebounds when we eat the large supper but by then, we’ve sacrificed a good chunk of energy-burning potential.

 

A nourishing breakfast and a balanced lunch will encourage a third meal that is in line with our body’s needs.   Ideally, the quantity of food is similar in all three meals.  For me, when my body is fed through out the day, I have fewer cravings, am less apt to over eat and I feel better the day through.

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Regular, similar quantity meals, leads to moderate hunger that we can control and a better ability to satisfy it without over eating.

 

Our blood sugar will fall and rise throughout the day in moderate amounts.  This allows our metabolism to work at a better capacity for the day.  We overeat less and eat closer to what our body needs.

 

In other words, we control the food rather than the food controlling us.


We don’t need more will power; we just need to eat smarter.  Working with how God designed our body instead of fighting against it.

 

Responding rather than reacting.

Planning to eat vs. willing to not. 

Positive eating.

 

Meals are the basis to healthy eating but snacks are the accomplices.

Healthy snacking…that’s next.

 

Hugs and blessings,

Jane

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Sumo Wrestlers Don’t Eat Breakfast October 29, 2010

Filed under: Nourishment for Your Body — Jane Weber, RD @ 2:50 pm
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Let that sink in for a moment.  Sumo Wrestlers don’t eat breakfast…on purpose.

In Japan, Sumo Wrestlers are national heroes, so they want a  high weight.  To gain weight they skip breakfast and eat a light lunch knowing this will encourage overeating at the end of the day.  Also, by simply not eating for half the day, they have lowered their metabolism helping them maintain their high weight.

Our metabolism slows during the night to conserve energy while there is no energy eaten.  And it doesn’t jump start for the day until the first morsel of food enters our stomach.  Breakfast is ‘breaking the fast’ of not eating during the night.  And the simple act of digestion boosts our metabolism further.  Dietitians know in practice and from reliable research, that on average, those who don’t eat breakfast weigh more than those who do.  We also know that if you don’t eat breakfast, you will make up for those missed calories by the end of the day but you won’t make up for the missed nutrition.  Healthy breakfast foods are often replaced with unhealthy snacks later in the day.  I’ve done it.  Short changed myself during the first half of the day and then when I can’t ignore the hunger anymore, I am looking for anything I can get my hands on.  And for me, it is usually something sweet.

Eating something, anything, within an hour of getting up will boost your energy and start a pattern of healthy eating for the day.

“But if I eat breakfast I am starving for the rest of the day!”

That is your proof that you have a higher metabolism.  Your body is encouraging you to get into a regular schedule of eating.  Try eating some breakfast for two weeks.  You may find that you are hungrier during the day for your meals and snacks but more content in the evening to live the fridge door closed.

“I can’t face food in the morning.  I grab my coffee and go.”

This is very common among women.  We reach for the caffeine boost and forgo the food boost.  Start small if you need to.   Your breakfast  habit may start with a few crackers or a piece of fruit.  I find grabbing a small handful of cereal before I head into the shower, helps me be more efficient in the morning.  I’m also looking forward to my regular breakfast with the boys because I am hungry.  Sometimes I eat my bowl of cereal with them and for lack of time, my toast sits waiting for me on top of my travel mug of tea.  Find out what works well for you.  See if there is a morning when you are less rushed to try to fit in a bite to eat and continue from there.  On non-work days I have more time and therefore,  less rigid.  Since it is an asset for me on those days, I am determined to fit it in on the more rushed mornings.

If the common cereal and toast doesn’t appeal to you, try something non-traditional like a

Piece of left over pizza or a peanut butter and banana sandwich.

I came across a recipe posted by Erin, at Home with the Boys.  She found a new-to-her breakfast that she loves – homemade granola mixed with yogurt.  It is a good week-end plan-ahead to make the morning decision easier.

“I recently discovered that I REALLY enjoy yogurt and granola for breakfast. I have never liked yogurt in my life, unless it was IN something, so this was quite shocking to me.”  Read the rest here.

It is true; breakfast is the most important meal of the day.  I find if I start my day with food for my body as well as my soul then I can better manage what comes my way.   What has worked for you?

Hugs and blessings,

Jane