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!