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| Break the Fast |
You
slept for 6 to 8 hours. You wake up and you are hungry and want to eat or you
are in a rush and decide to skip breakfast and grab something quick on the way
to where ever. What is the best decision
for your health? While sleeping you are
fasting – that’s where the word came from: “break-fast”. Your sugar levels are low. Unless you drink
liquids at night you are probably dehydrated (which speeds up aging – and that
is a future blog).
What
not to do: grab a cup of caffeine coffee
(or cola). Caffeine may give you a boost
but it also lowers your blood sugar levels. It is also a diuretic which doesn’t
help dehydration. A donut or bagel or
any food sweet or starchy and high in carbohydrates will eventually lower your
blood sugar even more. Then, you will
either be starving at lunch time or get that mid-afternoon fatigue (or both
happens). If you do this often it will be like a merry go round that you can’t
stop. What to do?
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| Protein, good fat, whole grain |
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| Add protein powder |
Break
the cycle. You need protein for
breakfast: eggs, cottage cheese, meat or fish. Protein will keep you full, and
will not lower your blood sugar. If you drink smoothies, add protein powder. A
little fat is also needed: olive oil, coconut oil, avocado, peanut butter, cheese,
and even butter -- but no hydrogenated
fats (a future blog will tell you why).
Fat slows absorption of carbohydrates into your blood stream and slows
the lowering of blood sugar. So have a piece of whole grain toast or a bran
muffin or a piece of fruit. The fiber in the whole grain, bran or fruit also
slows down absorption of carbohydrate. Fat fills you up – your brain is geared
to stop being hungry when fat is eaten. (good fats and oils is a future blog).
The
Best Breakfast = protein + fat + fiber + carbohydrate (in moderation). If you eat them together the carbohydrate and
even the caffeine will have less of an effect.
And having a good breakfast will help cut your appetite later in the
day. So wake up and eat up – a good breakfast.
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| To Your Good Health |
what do you think about hemp protein for people with plant bases diets?
ReplyDeleteHemp protein contains all of the essential amino acids so it is a "complete" protein. It is low in the amino acid lysine. But you can get lysine from beans, lentils and nuts if you eat a plant based diet.
ReplyDeleteThanks for the reminder! I slip into coffee for breakfast modes and I end up feeling awful. I love the egg in the avocado idea. I'm also reminded that I love an avocado smoothie in the summer. Avocado, milk, a bit of agave and ice. Thanks for explaining the science of it!
ReplyDeleteDear U: the avocado shake sounds good -- maybe a little protein powder in it - whey or hemp protein is good. Enjoy!
ReplyDelete