Eat Efficiently for More Focus & Energy

I was glad to see another article on the importance of eating a solid breakfast online the day after I posted this one:

There are a LOT of food topics I like to cover. But the importance of eating a solid protein breakfast is always at the top of the list.  And I first discovered this from a student while teaching one of my very first cooking classes.

At the end of a six week cooking class, after I’d taught for many hours, I asked each student what they got out of the class. The one answer that has stuck with me all these years was the woman who said, “I learned I should eat a protein breakfast.”

She rattled off all of the improvements she’d noticed since she started eating breakfast, “I have less headaches, I drink less coffee, I’m more productive all day long and I’m in a much better mood.” From then on, I made sure to discuss the importance of eating breakfast - especially protein.

No matter who or what I’m teaching, I always start every class with a quick review of Nutrition 101. It’s essential to understand the basics of what food does in the body in order to make smart decisions about what to eat - and also, when to eat. By eating more efficiently, you’ll be more energetic throughout the day and consume less food - which will save you money, make you more productive, and keep you trim.

This is a very broad overview but it will help you figure out what to eat without having to rely on the latest diet trends. The three “big” nutrients (otherwise known as macronutrients) our bodies need are: protein, carbohydrates and fats. So, right off the top - if there is any diet that suggests cutting out an entire macronutrient, you should be skeptical.

I won’t get too far into carbohydrates right now because they deserve their own separate post. But they are part of the protein conversation.

Many of us end up eating meals, especially breakfast, of mostly simple carbohydrates (fruit, juice, many sugary cereals, white bread/toast, a few raw vegetables, and sweets fall into this category). Once digested, a meal of only simple carbohydrates can break down into sugars very quickly. Depending on each individual’s body chemistry, this can lead to a spike in blood sugar that will suddenly drop. This can cause adults and kids to go from very energetic to grumpy in a short amount of time.

By pairing complex carbohydrates (which take longer to digest than simple carbs) with protein, you can keep your blood sugar balanced all day long. I recommend that everyone start the day with a high-protein breakfast - especially kids and those with sensitive blood sugar issues. (You know who you are - if you don’t, ask your family and co-workers - it’s easy to spot people who get super grumpy when they haven’t eaten properly). And try to eat protein for snacks and at lunch which will prevent the afternoon crash that leaves kids cranky and adults sneaking off to the coffee cart and vending machines.

This is the reason why people often felt better on that certain diet that was popular a few years ago - because people were eating more protein and  balancing their blood sugar. But the difference here is:

• QUALITY. The quality of protein is very important - shoot for plant proteins that are unprocessed (beans, nuts, seeds, soy).
• AMOUNT. If you do eat animal proteins, eat small amounts from high-quality sources (organic, free-range from a reputable farm).
• TIMING. If you’re planning on working out or if you’re kids are attending an after school activity - it’s a smart idea to eat a protein with a carbohydrate an hour or so before hitting the gym and at least 20 minutes before the kids start their event.
• THE HISTORY. When in doubt, think of indigenous diets from around the world: beans and rice have been staples for centuries.

DAIRY PROTEINS: yogurt, cottage cheese, milk, cheese
PLANT PROTEINS: soymilk, tofu, beans, seeds, nuts, nut butter
ANIMAL PROTEINS: (these balance blood sugar for the longest amount of time but have the most saturated fat) beef, turkey, chicken, fish, eggs

UNREFINED COMPLEX CARBOHYDRATES: whole grains (brown rice,  oats, barley, spelt, rye, quinoa, farro), vegetables, some fruits, whole grain breads and crackers

A few pairing ideas, the Perfect Couple - Protein with Carbohydrates:

• Peanut butter and jelly sandwich (totally underrated)
• Almonds with cranberries (one of my favorite snacks)
• Yogurt with granola
• Cottage cheese with fruit
• Tofu over quinoa
• Tuna fish wrap
• Turkey on mixed greens salad
• Egg and potatoes
• Nuts and oatmeal
• Beans with rice
• Fish over couscous
• Meat balls over whole grain pasta

So, keep an eye on your protein intake and stay tuned for more Nutrition101!