Sweaty Days and Sundays

Today is Wednesday, May 7th

The topic or question of the day:

Sweaty days and Sundays

In the heat of summer, appetites can wane.   Heavy high fat meals full of meat or creamy hot soups are not what most people seek after. Cold salads, protein shakes, fresh fruit, crisp vegetables and gazpacho are all popular during summer scortches. A good summer plan is to wake up to a protein shake.  At mid–morning munch on some cold, crisp, summer vegetables with an herbed Greek yogurt dip, followed by a chilled summer salad at the noon hour. Examples may include a chicken or tuna salad, egg salad, lentil salad, pea salad or some type of bean salad over lettuce and a few hearty crackers. Fresh fruit would make a nice after noon snack with lemon basil infused water. Dinner might be left-over grilled chicken out of the icebox with BBQ sauce, with a cold orzo and vegetable salad made mostly of vegetables.  Our bodies don’t like to have to digest a lot of food when we are hot.

Sundays can often throw people off their schedule. Most people fail here because free food such as donuts are offered at their church, or they only eat one big meal on this day.  Remember that food that does not digest (because it is too big of load), cannot nourish us, but rather harms us!  If a person goes out to eat every Sunday for a large meal (more calories than they require), and find they cannot lose weight, the culprit may be that Sunday meal.  Try walking away from the free food, and planning what you will order at your Sunday dinner.  A good idea would be a nice “Creation Walk” enjoying God’s handiwork about 40 minutes after you eat to help move “food” into your cells.  Remember food breaks down into glucose, fatty acids and amino acids.

Tip of the Day

If you choose to take a donut, remember the 1st three bites taste the best, give away the rest!

Take Action Today

* Decide today what your will eat Sunday and what schedule you might plan.

* Decide today to take a walk Sunday after your meal




Food vs. Schedules

Today is Monday, May 5th

The  topic or question of the day is:

Does your food intake reflect your daily schedule?

When you happen to have a late dinner and a few too many calories, do you stay on your “normal” eating schedule the next day or do you adjust and eat breakfast a little later?  When you know the day will be busy and you will be “on the run,” do you have a plan or do you wing it?  Do you pack food for the day or rely on fast food?  When your day is uniform, do you eat at the same times and with the same content of nutrients?  Brian Wasink (Mindless Eating) says we make over 250 decisions a day about eating.  Thinking is important and I believe most of us struggle because we don’t think.  I have witnessed many clients who are successful in managing their health by experimenting with various methods of eating.   It takes time.

Life was more “uniform” back in the 50’s and 60’s and it was easier to stay on a good eating schedule for most people.  Today, more people work long hours, night shift or swing shifts, so our routine must be planned and adjusted accordingly.  I like what Sara Josepha Buell Hale says about eating and encourage people to stop and consider their days and how they should eat.  This week we will discuss some different modes of eating for crazy schedules so stay tuned.

Quote or Tip of the Day:

“Nature has no mixed or particular hours for eating.

  1. When the mode of life is uniform; adopt fixed hours of eating.
  2. When the mode is irregular; be guided by real wants of the system dictated by appetite.
  3. A strong laboring person, engaged in hard work will require more food and more often then an indolent sedentary person.”

– Sara Josepha Buell Hale

Take Action Today:

Think over your schedules, especially on the weekends and discover how you might improve your energy by intelligent eating.


How then shall we eat?

Today is Tuesday, January 7th


The topic or question of the day is:

 How then shall we eat?

 We shall tackle this question throughout the year.  Today we will concentrate on timing of food and some problems with schedules.

 The human body does not require particular hours for eating says Sarah Hale.  Considerations are:

  1. If your daily schedule is regular, adopt fixed hours of eating.
  2. When your schedule is irregular, be guided by your appetite.
  3. If you engage in hard, physical labor, you will require more food (some of us with desk jobs are eating in this category).

 Regular work schedules = regular mealtimes and easier planned eating.

 Irregular work schedules (shift work or 12hr. shifts) = grab what you can, when you can for most people.  Appetite should be considered, but often  food is plentiful on late night shifts and our eyes, noses and ‘work’ routines can lead to over-eating.

 Some problems I see in today’s society in regard to food intake:

1.  Many people have broken  “cut off” or “I am full” levers and are over- consuming food and left unsatisfied. 

2.  Many people are eating the wrong kinds of foods that are not satisfying or nutritious so they go searching for something else to suit their fancy. 

3.  The dopamine cycle problem.  Seeking foods to raise our “feel good” level (dopamine) that often leads to addiction.  More and more people want to taste “a party in their mouths” and love all the “purple cows” of the food industry with high “bliss points”.  We will talk about purple cows and bliss points tomorrow.  Stay tuned.

 Tip of the day

 “If you want to enjoy life, pay attention to what you are doing “  – Descartes

 Take action today: 

Pay attention to your appetite.  See if you can avoid a craving today by setting a timer for 1 hour and then drink a glass of water.  If you can’t stop thinking about food after the hour, eat a honey stick (15 calories) or a glucose tablet (15 calories found at any drugstore) and drink a glass of water. 

* If you have diabetes, or high blood pressure, you will need to check your values throughout the day.