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Eat Breakfast? But I’m Not Hungry!

God created us with powerful physiological engines. We wouldn’t expect a car to run efficiently without gasoline or oil, nor a refrigerator without electricity; therefore  our body needs to generate the right energy to work efficiently as well.

“Your hands made me and formed me; give me understanding to learn your commands.” (Psalm 119:73)

Think of a historical train’s steam engine. As long as the engineer continues to stoke the engine with coal or wood, the train contentedly moves along. If the engineer falls asleep, runs out of coal and fails to do so, the engine begins to run out of steam and the train slows to a stop. Then it takes longer to get back to proper speed.

Same with us. If we fail to eat regularly, we’ll also run out of steam.

When we wake in the morning we’ve been without food for 6-8 hours. If we refuse to eat, our brain will believe we are ill and will slow down our metabolism. It holds on as protection so it can disperse calories when necessary. It can’t comprehend we would want to starve on purpose so it believes it’s protecting us.

Therefore, eating mini-meals throughout the day will naturally allow us to think, move and operate effectively.

Start each day with breakfast:

Quick energy is what we need most each morning so we can wake up our brain, which runs almost exclusively on glucose, a sugar. That means beneficial carbohydrates which enter our blood stream in about 15-30 minutes. But there’s a problem: carbohydrates only last about 2-3 hours at a time.

Have you noticed that if you have a sugary donut, your body is energized but then crashes quickly? You probably get hungry, spacy and perhaps even jittery within an hour or two. If you don’t want to crash mentally or physically, choose any high-fiber complex carbohydrate such as Grape Nuts, Shredded Wheat, Kashi or Raisin Bran (with 1-2% milk) for quick energy but fiber for sustaining energy. Fiber allows insulin to be released more slowly into your system, thus you won’t get that jittery feeling in an hour.

And I’d much rather see someone add a little real sugar (at 16 calories per teaspoon) than spoon any chemically created artificial sugar into their coffee, tea or cereal. Why consume unnatural processed food with absolutely no nutritional value? You’ll become a walking chemistry experiment, ready to erupt with cancer or illnesses when processed chemicals collide!

You’ll then need to sustain that energy with a little (2-3 ounces) quality protein which lasts about 4 hours in your system. Low-fat, good-quality yogurt with a serving of fruit, walnuts and sprinkled with milled flaxseed is wonderful or consume a slice of low-fat ham like Canadian bacon and egg between an English muffin. Even bagels, toast, Buckwheat (kasha) pancakes or waffles are fine in moderation. But go easy on the syrup or add fresh fruit instead. Add a little peanut butter or lower-fat cream cheese spread on your bagel for sustained energy.

Finally, we need to keep our bodily machine well-oiled by consuming good quality fats like real butter, milled flaxseed, coconut or almond milk. Fat remains in the system for 5-7 hours.

Consume a banana, apple with cheese or graham cracker with peanut butter as a mid-morning snack.

By consuming healthy food at breakfast, you set yourself up for a day of vitality and contentment. Your mind and spirit will be renewed and your energy level will at least get you through breaktime without giving in to sugary snacks!

It’s all about balance and physiology, not lack of willpower!

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Controlling Blood Sugar Sensibly and Effectively

Since I began working for physicians, where I specialized in the disease, diabetes has increased to epidemic proportions in this country. It’s also sad to report that more children than ever have this disease. Why?

For one thing, we have become even more of a Fast-Food-Nation with all its tempting, fat-laden, high caloric choices. Sadly, obesity has run rampant in our country.

Surprisingly, fat is more detrimental to the diabetic than sugar! Fat clogs the arteries which stresses the body, which raises insulin levels which creates hunger pangs. It’s a vicious cycle.

But avoid those artificial sugars, especially Splenda which produces dangerous side effect. Use Stevia, less regular sugar or honey instead.

A practical diabetic diet (due to everyone being physiologically different) should consist of 50 -60% complex carbohydrates, 20-25% lean protein and 2025% beneficial fats like olive or canola oil, avocados, fatty fish and nuts. Avoid chemically processed items and select whole foods. Make lean pork, sirloin, chicken, eggs, turkey and fish your preferred meat options.

There are basically only 3 food groups: Carbohydrates, Proteins and Fats. All carbs produce a form of glucose (which is necessary for brain function!) but simple (sugary) carbohydrates should be consumed only in tiny amounts.

Most diabetics reach for sugar-free items which are high in fat. One patient wrote in her food diary that she consumed 6 cookies at one sitting. When asked why, she answered, “But Ellie they were sugar-free!”  Sugar-free doesn’t mean calorie free and these were loaded with fat.

The best habit diabetics can incorporate into their daily routine is consuming 35 – 45 grams of fiber to their daily diet. 4 grams = 1 teaspoon – or approximately  9 – 10 teaspoons of fiber per day, (now you know what it means to you in “dog years.”)

Adding fibrous foods helps one lose weight. Fiber allows insulin to be dispensed more slowly into the blood stream so you won’t feel jittery or hungry and reach for that Snickers bar. Fibrous foods mean fresh fruits with skins, vegetables, whole grains, cereals (with 5+ grams of fiber,) nuts, seeds and herbs. Eat sensibly, your health depends on it! Diabetics however should avoid fruit salads since it’s too much sugar at once.

Establish a routine. A diabetic needs to live a disciplined life. Eat systematically to keep blood sugar levels stable, meaning same time each day, example: 8am, 10am snack, noon, 2pm snack, 6pm and always incorporate a small protein-rich snack before bedtime.

Moderate exercise is also essential on a routine basis to avoid nerve damage and create ways to release life’s stresses which raises insulin levels. The hormone adrenaline, designed for the human “fight or flight” reaction, increases fatty acid production while shutting off insulin while under stress. Constant stress upsets pancreatic balance which solicits diabetes.

Certain nutrients/foods regulate insulin:

Chromium. Chromium is like the doorknob which allows insulin to flow slowly into your system. Some foods containing chromium include mushrooms, corn, sweet potatoes, tomatoes, beets, turkey, shellfish, garlic, apples and basil. Add garlic to as many foods as you can; pasta sauces, pork loin, chicken, breads . . .

The antioxidant lipoic acid, contained in spinach, potatoes, broccoli, liver and red meat, fights premature aging of the arteries (aging arteries makes the heart pump harder, increasing insulin stress.)

Cinnamon allows your fat cells to recognize and respond to insulin more efficiently. Shake it on cereals, over whole grain toast and fruit. Along with a half teaspoon of cinnamon, I place a few dashes of turmeric in my morning coffee as well. Makes the smoothest cup of coffee I’ve ever tasted!

“Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you,” (Exodus 23: 25)

The Benefits of Spicing Up Your Life!

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” (3 John 1:2)

Many people are “sunny personalities,” tying their moods and energy to sunshine. To me, the grey, overcast days are much worse than the cold ones.

When depressed, the mind appeals for relief. People tend to gravitate to comfort foods but that simply puts on the pounds. Instead of reaching for chocolate pudding or potato chips, how about going for something producing healthier results?

First turn to Scripture and what truly brings Joy to the soul, Jesus! Then go to God’s Healing Garden:  Hot spicy foods improves one’s mood naturally. (Drugs and alcohol don’t!)

The chemicals in spicy foods have so many medicinal factors to improve health; it’s hard to know where to start!

Let’s look at cravings:

  1. When one is mired in a depressed state, it craves happiness.
  2. When one is in pain, they tend to seek out emotional relief found in comfort foods.
  3. When our bodies are exhausted, it requires food (water)for quick energy.

That’s when we should turn to hot spicy foods!

Whenever one consumes horseradish, hot sauce, salsa, hot peppers, hot mustards, wasabi and Chili spices, it affects the brain’s neurotransmitters. (Just a fancy word regarding how the nerves send messages to each other.)

When our brain communicates its desire for relief from pain, depression or lethargy, it sends out a signal. Then tiny chemical “firemen” answer the call, running in with fire hoses blasting our brain with the feel-good neurotransmitter serotonin. “Aah” you sigh, “I feel so much happier and more energetic now.”

So, I add hot spices not only to Chili, pasta, Oriental foods and soups but even special wine sauces, tomato juice or chocolate for a boost of happiness. (Chili spice in chocolate??? Try it, it’s amazing! Probably dating back to the Mayan culture?)

Haven’t lost weight recently, no matter how much you exercise or cut down? Chili’s affect one’s metabolism by revving up your internal engine. Consume a week of smaller, spicier meals and see how the pounds decrease.

Hot spices burn off calories because the heat one feels is the energy needed to consume them. Fascinating, right?

This knowledge doesn’t give you a license to eat more, mind you! Use restraint and discipline. Anything that makes one feel good can become addictive. I say this because hot, spicy food is my trigger food. It’s tough for me to stop gobbling down salsa and chips at a Mexican restaurant.

However, it should naturally curb your cravings because it sends out a blast of overwhelming flavors, fooling the brain into believing it has eaten more than it has and voila’, you find you’re not as hungry.

Chili peppers contain capsaicin, a natural immune system protector.

Experiencing a cold? Chili’s are a natural decongestant and expectorant. Anything that will make one’s eyes moisten will also open up the lungs and sinuses. Reach for the hot peppers, horseradish or spiciest salsas! Hot wings or General Tso’s Chicken anyone?

People spend a fortune on over-the-counter drugs when it’s right in your refrigerator. So when you’re experiencing arthritic or muscle pain; or coming down with a sore throat, reach for the hot Tabasco sauce and add a few drops in your chicken soup or sauces.

So many remedies, so little time! I haven’t even begun to discuss how hot peppers contain antioxidants which keep us young, neutralizes free radicals, protects us against heart disease, strokes, cell damage, cancers and other illnesses. That’s for another post!

Yes, Praise God, He definitely provided natural relief!

 

 

 

 

 

 

You’re an Individual, Lose Weight as One!

Everyone’s lives are chemically differently with various bone structure and stress levels so there’s really no “one-size-fits-all” diet plan.  Besides you don’t want to rely on a “diet” – you want to change your lifestyle.

An adult’s caloric intake should never drop below 1200 calories or your metabolism will begin shutting down and physiologically you’ll gain when you eat “normally” again. Keep things simple, slow and steady. I suggest reducing 500 “junky” calories per day x 7 days = 3500 calories which equals a pound of fat loss safely per week. Add daily exercise and you’ll lose even more of course.

You must eat!!! Starvation never works.Your body is like an engine. It needs to be kept powered with energy to produce energy; that’s the First Law of Thermodynamics. So strive to consume mini-meals throughout the day.

Keeping it simple, here’s a suggested sensible typical daily eating plan that can be adapted to fit your schedule:

For Breakfast:  Choose 4-8 oz. of good quality yogurt, Dannon Natural or Mountain High are my favorites. Eat yogurt first. Why? Because the good bacteria strengthens your immune system’s digestion track. (Also the natural   liquid whey contains weight loss properties.)

Most nutrients get dispersed out of the small intestine so if it’s clogged up, it can’t function properly. In a hurry? Create a quick smoothie with yogurt, a banana, orange juice, ice and 1% milk.  I call it my “magnesium-potassium” shake.

Then consume 3/4 cup of a high fiber (5 grams +) flavorful cereal like Great Grains, Shredded Wheat, Raisin Bran, Grape nuts, Kashi products. If you have high cholesterol, choose soluble fiber which turns into a gel, like oatmeal, reducing bad cholesterol. Insoluble fiber, like bran, push waste through your digestion system so you’ll absorb nutrients efficiently.  Add a banana, raisins or berries for additional fiber. Use almond, soy, 1% milk (2% is 40% fat).

Carbohydrates remain 15 minutes – 3 hours in your digestive system, depending on the amount of fiber contained in the carbs which lasts longer. Then increase water. You’ll feel fuller because fiber expands, which also slows down insulin dispersion.

Mid-morning:  Bring a snack to work like a 1/4 cup of walnuts, an apple, red grapes, banana or other fruit for brain function. Your brain feeds primarily on glucose.

Lunch:  Choose low-sodium or homemade soups, a salad with protein/colorful greens for nutrients, a low-sodium  microwaveble meal, a small  veggie/low-cal sandwich, one brought from home on whole wheat.  You can also bring ‘planned-overs’ from last night’s dinner.

Proteins last in your system from 2-4 hours. We only burn up about 30 grams of protein in 2 1/2 hours so don’t over-indulge!

Afternoon snack: If you won’t arrive home until late, try carrot sticks, 2 thin slices of light cheese on 4 Triscuits. a tablespoon of peanut butter on two low-fat crackers, apple or a cup of herbal tea.

Home now, go for a walk to relieve stress or listen to music, take a short bath and de-stress before eating.

Dinner: Lots of choices!! Consume 3-4 oz. of lean protein, sirloin, pork loin, chicken breast, shrimp, crab, tuna, any white fish.

Eat 5x’s more water-based vegetables than meat, (broccoli, garden salad, sliced tomatoes, cucumbers) a whole grain such as a baked potato, pasta, corn, peas, bread.  Avoid frying your food and enjoy the taste of grilled, broasted or baked choices.  Add olive oil or canola oil to your salads and use real butter sparingly.

Desserts?  Indulge in one individual dark Dove, Ghirardelli or other fine high quality chocolate and savor the taste.

You’re in control now.  Making the right decisions is empowering!!!

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” (1 Corinthians 9:27)

Losing Weight Through a Balanced pH System

Let’s discuss how the body’s PH scale is pertinent to weight loss. Okay, okay, I can hear you grumbling now . . .  gosh I’m back in school. I promise I’ll make it interesting.  

First what is the pH scale?

Visualize a vertical line numbered from 1-14 with water right smack in the middle, neutral at 7.0. Anything above 7.0 is an alkaline item and anything below is acidic. The stomach is 2.0 – 3.0. It must be that acidic in order to aid digestion processes.

When your body’s PH is alkaline, it’s not as hungry! Try drinking water with lemon with meals.

Now I know what you’re thinking . . . “but Ellie, lemon is so sour, how can it NOT be acidic?” That’s true – lemons, limes, grapefruit begin as an acidic element but transforms into an alkaline product as it metabolizes.  Isn’t God amazing?!  And some think this just “happened by chance.”

“Thank you for making me so wonderfully complex! Your workmanship is marvelous–how well I know it.”  (Psalm 139:14) NLT

Most people who suffer from an illness are acidic. Stress creates an acidic environment. When you’re ill or under stress, your body is forced to borrow minerals such as calcium, potassium and magnesium from your bones or vital organs to neutralize the acid and remove it safely from your system. These same minerals regulate your heart function!

Prolonged stress can cause acute diseases, so take steps to relax. Although the verdict’s still out on whether an alkaline diet prevents cancer, it does make biological sense, doesn’t it? By eating fruits and vegetables, the body maintains a healthy PH and therefore in most cases avoids disease and cancers.

Important: Soft drinks, especially those with artificial sweeteners, make the body acidic!  Is it worth the risk? (And now you’re hungrier so it kind of defeats the purpose, doesn’t it?)

Keeping your PH between 7.3 – 7.45 is considered ideal. Remember your body is 55-70% water. Balance is the key! Alkaline foods consist primarily of fruits and vegetables.

Therefore if anything below 7.0  is acidic, meats, dairy, sugars, caffeine, alcohol and anything processed are all acidic products. Now you’re saying, “But Ellie that’s how my family eats!”  Bingo, that’s the stereotypical American diet and that’s why we’re such a sick society today!!!  Asian countries don’t eat this way.  Their daily diet consists of vegetables, rice, very little meat. Asian countries also have less cancers.

Eating needn’t be complicated. An alkaline diet is mostly vegetarian. Remember what I told you previously? Eat 5x’s more fruits, vegetables and whole grains as meat (3-4 oz) on your plate. Now it’s visual.

Here’s a partial list of beneficial alkaline foods, but remember that anything’s fine in moderation:

  • Fats: Almond nuts, olive, canola, flaxseed oil
  • Grains: Quinoa, wild rice, amaranth, millet, oats
  • Sugars: maple syrup, Stevia
  • Vegetables: tomatoes, mushrooms, potato skins, olives, carrots, corn on the cob, lettuce, beets, sweet potatoes, squash, green beans, cabbage, peas, raw spinach, asparagus, onions, raw spinach, broccoli, garlic
  • Fruits: apples, melons, mangoes, papaya, blueberries, oranges, pears, raisins, bananas, peaches, pineapple, grapes, avocado
  • milk: soy products, feta goat cheese

Bottom line: Eat Balanced.  A diet rich in fruits, vegetables, nuts, legumes, whole grains, soy products and plenty of water will build your immune system.  Too many processed foods, caffeine, dairy, white sugar, meats and white flour products will destroy your godly temple. Change your thinking, your family’s diet and leave a legacy of health to your future generations.

Controlling Blood Sugar Produces Greater Weight Loss

“Thank you for making me so wonderfully complex! Your workmanship is marvelous–how well I know it.”  (Psalm 139:14)

In order to derive the most benefit from nutrients, food must be broken down by enzymes. Specific ones are absorbed through the small intestine. A clean intestinal system will absorb nutrients quickly to jump-start your metabolism. Thus physiologically we lose weight faster.

But how do we do that? By first consuming fiber!

Fiber is essential in fostering good health and here’s why:

Suppose you had a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on; what would happen?  It would build up, attract bugs and smell horrible!  And then when you finally did flip the switch, it would start grinding so slowly it might even stop if it’s too clogged.  Then you would have to snake out trapped particles or use something chemically to unclog it.

When one consumes mainly meat, fats, processed and low fiber foods, the intestines get clogged.  It’s harder therefore to move those through the colon. Since your body won’t absorb nutrients which are vital to life, your brain’s hypothalamus nags you to eat more food in search of necessary energy, thus you eat more calories but absorb fewer nutrients.

(Our digestive system is extremely complex so this is a simplified explanation.)

Strive to eat more fiber and keep your entire system working on less! Normally we need 25-35 grams of various fibers daily (approximately 4 grams equal one teaspoon.)

God advised Adam in Genesis 1:29 to consume whole grains, fruits, vegetables, nuts, seeds and herbs . . .  all fiber producing elements.  That’s why He placed Adam in a Garden – all our life-sustaining nutrients are available!

There is no fiber in protein or fat. Sorry, no matter how tough that meat was, there’s no fiber in its content.

There are two kinds of fiber, soluble and insoluble. Usually fruits, vegetables and whole grains include combinations of both.

Soluble fiber turns into a gel and helps lower one’s cholesterol.  Think apples, oranges, pears, beans and oats – all excellent sources of soluble fiber. Soluble fiber keeps our blood sugar levels steady so it’s easier to stand up to temptations. It also reduces the treacherous LDL cholesterol! Think of it as Liquid Plumr.

Insoluble fiber stays intact, it doesn’t break up as it travels through our system.  Think corn which basically exits intact. Whole grains such as potatoes, legumes, apple peels, beans and bran cereals are other excellent sources. Insoluble fiber  draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

Increase daily water content. If you ever dropped a piece of bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness. Fiber allows insulin to be released more slowly into your system, discouraging uncontrolled cravings.

If you consume a piece of fruit, add a bit of protein along with it such as a touch of peanut butter or piece of cheese. When choosing bread, remember the heavier the bread, the more fiber it contains.

If 60% of your daily calorie intake contains fruits, vegetables and whole grains, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids and many other diseases. Remember, a man reaps what he sows, so strive to eat healthier to increase energy and lose weight.

Warning:  Increase fiber gradually. Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas. Take vitamin and mineral supplements separately from fiber.

Make Your Weight Loss Goals Foundationally Sound

It’s the middle of summer and once-determined dieters are falling by the wayside every day. Why? Because they’ve had their cruise, wedding, vacation, class/family reunion or other event and their goal for losing weight has ended. Now they are creeping back toward their unhealthy habits and wondering what went wrong. It’s a common occurrence.

foundation built on sand (2)

It’s important to unmask the primary emotional and psychological reasons why one eats uncontrollably or the underlying challenge returns. Until someone asks, “Why am I doing this?” they fail to recognize the true problem. It’s like slathering paint over moldy dry wall hoping for new results.

The “why” of your goal is the foundational question. One needs a personally capable, strong foundation and an honest evaluation to complete any weight loss program successfully. Don’t get me wrong, it’s good to have a goal and many want to lose for a special event. Keep in mind , those are temporary, however. When the event is over, so is the motivation. Real change is a forever desire. Don’t you always want to feel vibrant and healthy?

Many build their diet on false physiological concepts. The diet plan sounds good but are only half-truths with no strong scientific and metabolic truth. These diet programs are the equivalent of  sandy foundations.

Those who seek them are the ones who follow the latest fad because they’ve already tried everything else: the Cabbage Soup, Atkins, Cottage Cheese, fruit or Rice Diet, liquids, magic pills, even in my opinion, the Paleo Diet. These come and go, popular one day, out-of-fashion the next. No one can remain on them forever because they aren’t foundationally sound. The body rebels due to an unbalanced chemical need. These diets wash away with the sands of time as quickly as they come, until the next sand castle concept.

Why are they false? Because these diet plans do not hold to absolute physiological Truth. What if I told someone he could jump off a 50 story building and he’d fly simply by flapping his arms? It ain’t gonna happen! But false diet gurus are professing exactly that crazy mentality and people buy into it. “Lose ten pounds of fat in ten days!” Sorry, physiologically not true!

A firm foundation will stand the test of time: the Mediterranean, DASH and Volumetrics. All of these are built solidly on the rock of physiological truth and nutritional balance so it doesn’t topple your metabolic dwelling.foundation castle

“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock.  But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.”  (Matthew 7: 24-27)

The bottom line however is that many factors contribute to success or failure. Apathy, discouragement, boredom, peer pressure, family distractions . . . all influence decisions. Know what triggers yours. Continue to strive for health because God desires excellence from us . . . in all we do, especially our dietary habits. We control what goes into our bodies, so if we choose to self-destruct, that’s a psychological issue. Figure out why.

Become your best self for Him for he sacrificed all for us.