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Break your fast shortly after waking. You have been fasting from food all night and the glycogen stores have been keeping you going. Now is the time to replenish those stores. Eat a good breakfast and just like all the other times when you eat, include 4 basic items. Fuel should always be equal parts of a good protein and a good carbohydrate. Add a non-starchy vegetable and cook in good fats. (The use of glycogen is a short-term solution. Once depleted, the body searches for another source of energy. The body uses amino acids from muscle protein to make glucose, thus breaking down the muscles. This is called gluconeogenesis when glucose is made from a non-carbohydrate source.)
Breakfast is the beginning of your fuel for the day and you will replenish fuel every 2-3 hours. The fuel in-between the meals are smaller but still equal. We like to call them 4-pak-snaks. Again, the snack should be equal parts of a good protein and a good carbohydrate. Add a vegetable and when possible add a good fat in the form of nuts, avocado, etc.
We need to eat foods that our bodies are made from. Eating real food is a Fuel Rule.
Fuel rule # 1 = When you eat something eat four things, Good protein and carbohydrates with a non-starchy vegetable and a good fat.
Fuel rule # 2 – Never skip a meal
Fuel rule # 3 – Eliminate Refined Foods
Fuel rule # 4 - Eat Real Food
Fuel rule # 5 – Drink water daily
Eating is necessary and can be fun. We often get bogged down with meals because it sometimes appears that we get cleaned up from one meal and it is time to prepare another. Use a menu planner whenever possible. There is no rule that states meals have to all be hot with prepared courses. Lunch can be strips of a good white cheese, with a pile of good tuna, a handful of nuts, carrots sticks or cucumber slices and half a slice of sprouted bread and butter. This covers all the areas you need to eat. It is simple and makes it easy to know you are getting a variety. Eat in seasons. When there are berries, add berries. When there are tomatoes, add tomatoes. You get the idea. Eat a variety of food to get a variety of vitamins and minerals.
“When our pleasure is fulfilled, we are fulfilled and stop eating. If we aren’t getting pleasure from our food, we keep on eating (searching) to find that pleasure.” (Melissa Kelly, Mediterranean Women Stay Slim, Too pg 25-26)
Good food is artwork. It is a pleasure to make, a joy to eat, and fills the body and soul with energy to accomplish the rest of life’s desires. Good food brings satisfaction and peace.
The first activity of our lives is nourishment from mother’s breast. Often, the last activity is someone spooning broth into the mouth to give nourishment. Between the first sip and the last is a lifetime of tastes, decisions, mistakes, experiments, indulges, and sheer enjoyment. The mouth begins it all.
Chewing begins digestion
Chewing is a science, a job, a necessary pleasure that is overlooked. Chewing is the most important part of digesting. Chewing is the step we have control over, the conscious step that we have to give our bodies the nourishment they require.
Stop and eat. Do not drive and eat, run from place to place and eat, eat while you work, eat while you watch TV, eat while you play. Give eating its own time and place. I fought this for years. While at a community college I took a behavior modification class because it looked like an easy credit. My assignment was to eat without doing anything else. I told myself, “I do not enjoy eating; I do not have time to eat, so I have to eat while doing something else or I will not eat at all”. Pretty arrogant! I learned nothing that semester in that class, but I do remember the assignment to this day because I was so against doing it.
Food as fuel
It was not until I started understanding food as a fuel, nourishment, and necessity that I began creating my own meals, taking pictures of them and enjoying every bite. Unfortunately, my children were grown and they had reaped the bad habits I had taught them. Therefore, I hope I can find some cord that will blend together with your desire, thoughts, and taste buds so you can understand the joy that can come from eating. The pleasure and fulfillment of eating the correct foods and taking care of the beautiful bodies we have been given is a lifetime stipulation to health and vitality.
Choose a place to eat
Choose a place to eat where your meals will take place.
In the morning it may be on the patio or deck to feel the morning sun. In winter it may be in front of the fireplace where it is warm and cozy.
At lunchtime find a place in your work environment that is conducive to eating. Some suggestions are in the lunchroom, on the patio somewhere, or on the steps of the nearby church. When I worked in New York City, I often ate on the steps of St Patrick’s Cathedral which was across from my office. Find a warm place that is inviting and away from your work. Do not use the desk because it is filled with work, others will find you to interrupt you and you seldom can you let go of work when you are sitting where the action takes place. Find your place, your niche, your getaway to relax, to eat, to dine.
For suppertime, gather round the table with no television on. (This is the beauty of DVR, or TiVo.) The show can wait until you can give it your full attention.
Food must appeal to us to eat it. The smell and sight of food activates juices to get ready because something is coming. So truly enjoying our food helps us digest it. Trying smelling, seeing and chewing and see how much better you feel.
Discover how to live life with vigor through proper diet, exercise, emotional wellness, and nutrient dense grown food.
Heartiness Approach is a lifestyle change to reduce the risk of Insulin Resistance, Metabolic Syndrome, Type II Diabetes, and Heart disease. The change includes how to shop, how to eat, proper exercise, managing stress, getting a good night sleep and caring for yourselves mentally and emotionally.
Heartiness Approach involves being different, not normal. Step away from the Standard American Diet (S.A.D.) and refined and processed foods. Step away from a sedentary life and from ever increased stress and embrace heartiness.