What Should You Eat For Breakfast?



 

Many people believe that breakfast is the most important meal of the day. I’m not so sure about that. All meals are important. What is important is what we eat for breakfast, and why we eat it when we do.

In this video, I talk about the importance of listening to our body when making the decision to eat any meal and to making sure we listen to our body when deciding what to eat. Some foods associated with breakfast are just horrible choices. Processed foods are not the way to start the day yet many processed foods like pancakes or boxed cereals are considered breakfast foods.

Watch the video for my thoughts on this topic and leave comments below with any questions or thoughts of your own. Let’s keep the conversation going.

If you’d like a free strategy session with me, click on https://www.timetrade.com/book/7KZYH and schedule an appointment. I’d love to see what I can do to help.

Enjoy!

 

Sugar Blues



JUST ABOUT EVERYONE LOVES SUGAR.
candy
There is no doubt about it, sugar tastes good. We like sugar in our coffee, our chocolate, our cereal, and more. Birthdays and other special events are celebrated with cookies, cakes, donuts and other treats laden with sugar. Children are often rewarded with treats made with sugar. When colleagues bring a treat to share, it is usually cookies, cupcakes or the like. Sugar is even considered a term of endearment.

If you are used to eating sugar regularly, try to stop eating it for a week and see what happens…it is a very difficult thing to do. Why do we love sugar so much? Is it just because it tastes good or could it be that we are somehow addicted to it? Why do we crave it? If we crave it, doesn’t that mean that our bodies need it? Since our bodies seem to need it, then why are we always told that it is not good for us? After all, humans have been consuming sugar for thousands of years.

WHAT IS SUGAR?
Sugar falls under the umbrella of carbohydrates. A carbohydrate is an essential macronutrient metabolized in the body to produce glycogen for energy to be used for both internal bodily function and for external physical activity. Carbohydrates are considered complex or simple based on their molecular structure and generally speaking complex carbohydrates metabolize slower than simple carbohydrates. This is not to be confused with carbohydrates that come from whole foods versus those that come from refined foods. For example, whole fruit is a simple carbohydrate but is not refined. For proper function in the body, it is important to consume all carbs in their whole form rather than in their refined form.

The sugar that we add to our food is made by the refinement of sugar cane, beet cane, corn, and other carbohydrates. When a carbohydrate is refined, the minerals, fiber, and other nutrients present are stripped away. This is why sugar is said to contain “empty calories” – when we consume sugar, we are consuming calories but with no nutritional value. What makes this worse is that sugar then needs the missing minerals and other nutrients to metabolize properly so it pulls those from the storage units in the body and this may lead to nutrient deficiency. Most importantly, refined sugar is missing the fiber which will help to slow down its metabolism. This refined sugar that is metabolized quickly in the body can cause a large spike in blood sugar which goes above the normal range followed quickly by a large dip that goes below the normal range. (See accompanying graph.)

chart

These large spikes in blood sugar immediately after the consumption of a refined carbohydrate can cause a short term burst of energy. When the blood sugar then reaches its lowest dip, we feel increasingly less energetic causing us to crave additional sugar to create that more energetic feeling which consequently results in a vicious cycle of highs and lows in both energy and in blood sugar levels. Having the constant cycle of blood sugar that peaks and dips outside of the normal range can have both short term and long term negative effects.

SHORT TERM EFFECTS OF SUGAR IN THE BODY
With the consumption of sugar resulting in the depletion of minerals, fiber, and other nutrients along with the highs and lows of blood sugar levels, the short term expression of sugar consumption is subtle and typically only noticeable when we know what normal feels like. Some short term effects are:
• General lethargy
• Brain fog
• Increased sugar cravings
• Increased appetite
• Acne
• Afternoon sleepy feeling even after a good night’s rest
• A general feeling of not being quite right

LONG TERM EFFECTS OF SUGAR IN THE BODY
In the long term, however, constant sugar consumption can create very serious health problems which in some cases may end up being irreparable. Some long term effects are:
• Inflammation
• Increased LDL cholesterol
• Lowered HDL cholesterol
• Raised triglycerides
• Lowered immune system
• Increased blood pressure
• The removal of calcium from bones and teeth
• Wrinkles
• Diabetes
• Obesity as a result of the body starving of nutrients creating an insatiable appetite
• Contribution to cancer
• Contribution to heart disease
• Contribution to other degenerative diseases

HOW TO ENJOY SUGAR
The best way to enjoy sugar is in its natural, whole state with the consumption of organically grown fruits which are loaded with minerals, fiber, and other nutrients. Refined sugars should be avoided or eaten in moderation. When we feel the need to eat refined sugar, and we do so in moderation, we should take the time to savor it completely and recognize the effect that it will have on our body.

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