Checking the New Routine for the Fall- Part 2
By Dr. Brenda Gill
So, now we have laid a foundation, next we will discuss basic nutrients. When I ask what people eat during the day, one of the common problems is lack of consistent protein at each meal. Three meals are extremely important, even if you are trying to lose weight, because it is the first meal that “starts the engines” in the body to burn the fuel.
Therefore, by having breakfast, you increase your metabolic rate and start using up those calories. If you have a hard time with breakfast, a good start is a fruit smoothie made with soy or almond milk. You could also add an egg or almond/sunflower seed/cashew/macadamia butter or soy/rice protein powder for protein. This makes a light breakfast that you can take with you if necessary. Another possibility is a handful of raw nuts/seeds (excluding peanuts).
For those that like to have a more substantial breakfast, eggs, cereal with some nuts/seeds sprinkled on, pancakes/waffles with ground nuts/seeds, burritos all make great breakfasts. Note all these have some carbohydrate and some protein. Grabbing a bagel, muffin, or a piece of toast for breakfast is primarily carbohydrates, which break down quickly and therefore raise your blood sugar too high.
This results in getting that 11 o’clock fade, due to the blood sugar drop. These blood sugar fluctuations put too much load on the pancreas, which tends to lead to weight gain, irritability, mood swings, fatigue and diabetes.
Note, I have suggested mostly vegetable proteins. There are many reasons the body needs at least 3-5 tbsp. of raw nuts and seeds/d. They lubricate your joints, decrease inflammation, keep the veins/arteries from being clogged and are an excellent source of Calcium, Magnesium, Manganese, Boron, Selenium and many other trace minerals. Unfortunately, peanuts are a legume and do not have any of these qualities. Many of you will say, “but what about all that fat?” As stated before 3-5 tbsp. are used up, therefore not stored as weight gain.
Next week we’ll talk about lunches.
Brenda Gill is a naturopath who works in Rossland and Nelson, BC.
