Breaking the Food Seduction: Part 2, Chapter 6
Wednesday, December 12, 2018
Chapter 6: Step 1: Start with a Healthy Breakfast
For golfers, the most important shot is the first one, because if the game starts well, they have the confidence that the rest of the game will go the same. So it is with breakfast; what you eat for the first meal of the day sets the tone for the rest of the day.
My note: Gawd! I wish this were true, I can eat well all three meals then totally blow it right before I fall asleep.
The author is claiming that if you eat a healthy breakfast that you will be rewarded throughout the day and the snack machine candy displays, doughnut shops, and hot dog stands, and almost everything else will be less tempting.
My note: this may be true, but it the actual candy and doughnuts that are my problem. Neal Barnard is just listing the locations and says that those will be less tempting. – All right! All Right! Stop nit-picking and get on with reading the book because I do know, from experience, that the more nutrient-dense food I eat, the less appealing junk food is.
Steps to having a healthy breakfast:
First, be sure to actually have breakfast. If you skip breakfast, you may get too hungry later and overeat at lunchtime and with snacks. Having a good breakfast will help regulate the appetite.
Did you know that having a healthy breakfast will reduce the stress hormone level as compared to when you skip breakfast? So, eating breakfast will make you calmer and you will be better equipped to resist snacking that is induced by stress and anxiety. Eating breakfast can also improve your concentration.
Second, fiber-rich foods are essential. Some people think of breakfast as bacon and eggs or a piece of toast. These types of breakfasts lack fiber and are either too fatty or not sufficient enough to keep hunger away until lunch time.
Fiber makes foods filling without being fattening. For example: a tablespoon of oil, about 15 grams) has about 135 calories. Carbohydrates or protein in the same weight, has about 60 calories. Fiber, on the other hand, has essentially no calories at all. Fiber helps the body digest the food more slowly, avoiding the rapid changes in blood sugar.
Oatmeal cooking tip: measure with a ratio of 1:2 (oats:water). Put oats in pan and add cold water. Mixing the ingredients before heating makes the oatmeal smooth and creamy. If you add the oats to boiling water it will be flaky and chewy. –Who knew?
If you are eating a fiber rich breakfast and get hungry about an hour or two later, that means you aren’t eating enough.
Third, choose healthy protein sources. This is referring to plant protein, not animal protein, which is high in fat and cholesterol. One suggestion is to have beans and toast for breakfast. Or hummus.