Breakfast for Elliot is a bowl of frosted corn flakes with skim milk and a cup of black coffee. Zinging he hits the highway for work. By 10am he’s been to the break room twice for coffee and nibbles from the birthday cake left in the staff fridge. 12:30 lunch meeting where he eats a store-bought roast beef sandwich that is more bread than beef. Now it’s 3pm. Thinking is getting hard. Elliot is dragging and looking at the clock every 5 minutes wishing he could speed up time... He reaches for a cola/latte/mocha/chocolate bar to accelerate himself through to quitting time... Blood sugar surges, heart rate increases, insulin jets through the bloodstream trying to manage glucose...
Ok, let’s rewind all the way back to breakfast and see if we can’t help Elliot set himself up for a productive and energetic day...
Breakfast really is one of the most important meals of the day. It sets the stage for the rest of his day. Will he have enough fuel to keep his brain functioning on high when he needs it? If he breaks the fast he endured between 7am and dinner the night before with a balance of nutrients from each major food category he will stand a good chance. Good breakfast choices include low-glycemic carbohydrates like old fashioned oatmeal or 9-grain cereal, or low-sugar granola without dried fruit. Add to that a source of protein to give the body base materials for cell signally, nutrient transport and tissue repair such as eggs, nuts, or plain whole milk yogurt. Don’t leave out the healthy fats! Dietary fats act as the oak log on the bonfire that burns in the hours after the carbohydrate fuel has burnt off. Healthy fats include butter and whole milk fat from organic grass-fed cows, the oils found in nuts that can be put on oatmeal or in granola, and the fat found in whole coconut milk.
Coffee or tea can be beneficial, but it is advisable to be careful about adding sugar and avoid using sugar substitutes if you want to keep your brain healthy and your body trim. Caffeine and sugar together can help the brain be efficient and may be a good combination in small quantities prior to a strenuous thinking task such as taking and exam. But, in slightly larger quantities and frequencies, the sugar that comes in with the caffeine is more prone to become body fat than be used as fuel for speedy thought processes. Remember to keep drinking water though because caffeine will dehydrate the body and brain. Water is essential to efficient conduction of the electrical impulses that make up thoughts and nerve function.
Having access to healthy snacks at work or school is essential to keeping the brain happy and functioning without getting fuzzy. It is important to keep fuel coming in and not go more than about 3-4 hours without eating anything for brain performance and metabolism to stay high. Good choices to take along include trail mix (without candy), fresh fruit and a small pack of nuts or nut butter, hard boiled egg and crackers, or humus and sliced veggies.
Lunch should consist primarily of vegetables and protein with a sauce or dressing that includes a healthy fat. Examples might be a big salad with grilled salmon and hollandaise sauce, vegetable stir fry with chicken (skip the rice), or black bean and veggie soup or chili. By taking out the “white” food group of highly processed grains (bread, white rice, potatoes, pasta) you remove the culprit for the 3pm slump and the 5pm need to eat the couch before dinner.
Dinners for most of us need to be rearranged. This should not be our largest meal of the day after which we then slump mentally exhausted onto the couch and channel surf for 3 hours before bed. Dinners should be more like the “suppers” of old -- a lighter meal than lunch with more veggies than starches and a keen attention to lean healthy proteins for the body to use throughout the night as it moves into rest and repair mode. Loading up on high glycemic carbohydrates and grains is the wrong move for most people. These are the faster burning fuels that are better used during the day when we are vertical and exerting ourselves (hopefully!) physically. It is the proteins and vitamins and minerals and enzymes that are most useful to our bodies at night.
These are very general suggestions! For more details on how your own particular body utilizes foods and which sort of eating plan would work best for you, please consult with a nutritionist who understands that you are your own personal Universe. If there was a single “diet book” that worked for everyone, we wouldn’t have shelves full of different options. A qualified professional can help create meal plans and menus that will work for your whole family and not turn you into a short-order cook for each member of the household. It doesn’t have to be hard.
Get curious. Get informed. Get REAL.
I’m Fine. (A lie.)
4 years ago
