One of the most frequently asked questions I hear from clients, family and friends is, “What should I eat?”, whether it is for breakfast, lunch, dinner or snacks.  We are surrounded by so many food choices, yet so many of us are confused about what to eat whether it is to be healthier, lose weight or feel better.

 

This question came up the other day when I received a phone call from my 21-year-old son.  He is a college student living on his own with a busy school and work schedule. He called me to say that lately, he has been feeling very hungry, tired and irritable between meals so he asked me what he should be eating to avoid this.  

 

The first question I ask anyone who is having this same issue is, “How much water are you drinking?”  Since thirst is very often mistaken for hunger, this is the first question you need to ask yourself when you are feeling hungry.  Try drinking more water, see if you feel better and, if not, then have a snack. The next question I ask is, “What current food choices are you making when you are feeling hungry and irritable?”  The snack you decide to have makes a big impact on how you will feel until you eat again. My son was grabbing Cliff bars on the go or an apple but this was not helping him feel better for very long.  The reason these snacks will not satiate you for long is that Cliff bars have a high amount of sugar and other high glycemic ingredients, and an apple, while it is a fruit and has other nutrients, is still packing a higher glycemic punch when eaten alone on an empty stomach. You will have an initial feeling of satiation from the spike in your blood sugar from the refined sugar and carbs but when your blood sugar drops too low within half an hour of eating a high glycemic food, you will again crave something to eat to provide more energy and usually what you choose will be a high glycemic food because it provides a quick burst of energy.  So you are on this roller coaster ride of energy highs and lows from spikes and drops of your insulin.

 

Snacking on higher protein foods with a healthful fat will slow down the absorption of food and provide a longer burning source of energy.  Think of fat as a log on the fire and carbohydrates as kindling. You will avoid blood sugar spikes and drops which take a toll on your endocrine system and exhaust your pancreas, liver and adrenal glands which all have a role in blood sugar regulation.

 

I gave my son examples of higher protein snacks with some good fats.  For example, raw nuts, almond butter with the apple or on a slice of sprouted bread, organic beef/chicken/turkey jerky or a roasted chicken leg.  

 

Of course, these snacks need to be packed with you for the day and this is where prep comes in.  I wish I had a quick fix answer but the only way you can eat healthfully is by planning ahead. Grabbing foods on the run does not usually equal a nutrient dense choice of food.

 

Some more examples of food that can be made or purchased for your weekly meals are:

 

Whole organic rotisserie chicken - organic costs more (about $10)  but you are going to save money and eat more healthfully because you will get a few meals out of one chicken.  Chicken salad (with mayo such as Primal Kitchen, Sir Kensingtons), a green salad with apples, walnuts, chicken and homemade dressing (or Primal Kitchen dressings made with Avocado Oil - there are many great flavors!)

 

Sweet Potatoes - every Sunday I bake 10 sweet potato halves for the week.  Just slice them lengthwise rub with some avocado oil, place face down on a parchment lined pan, bake at 350 degrees for about 20 minutes, depending on the thickness of potatoes.  That’s it! Super easy and quick and you have sweet potatoes for the week.

 

Roasted Spaghetti Squash - this is another very versatile vegetable which can be eaten alone or with turkey chili on top for example. A decent size spaghetti squash can make enough for 3-4 days.  Just split it lengthwise, scoop out seeds, brush some avocado oil and unrefined sea salt and roast face down in a 400-degree oven for about 40-60 minutes depending on the size. When done and cooled, scrape out the “spaghetti”.

 

Roasted Vegetables - This can be a combination of your favorite vegetables.  Preheat oven to 400 degrees and place assortment of vegetables with olive oil, unrefined sea salt and your favorite dried herbs on a roasting pan for about 20-30 minutes. (my favorites are cauliflower, asparagus, brussell sprouts, broccoli).  Just make sure the vegetables are relatively similar in size so they cook evenly. Again, very easy and you have vegetables for the week.

 

Homemade Trail Mix - store-bought trail mixes are filled with candy, refined, inflammatory vegetable oils such as canola, soybean, and cottonseed oils and usually a large number of dried fruits which are high in sugar naturally.  A better choice would be making your own trail mix with an assortment of raw nuts, freeze-dried low glycemic blueberries or strawberries (can be found at Trader Joe’s), unsweetened toasted coconut and unsweetened cacao nibs. Yes, this will taste very different but when you adjust your palate to less sweetened foods you will start to appreciate the taste of the natural sweetness in foods.

 

My son reported back to me less than a week after eating my suggested food choices and he said he was feeling much better.  If your energy level is not optimal during your workday, try prepping some of your meals and snacks with my suggestions and see what a difference it can make in your energy levels.

 

If you would like additional information and guidance, please contact Functionised to set up an appointment with me.  I will be back next week with another podcast, have a great day everyone!

 

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Functionised Integrative Therapeutics is located in Colts Neck, NJ. It is a fully integrative health practice with services ranging from chiropractic, wellness coaching, functional nutrition, body fat loss, sports performance, baseline concussion testing, concussion treatment, balance testing and treatment, laser therapy, soft tissue treatment, massage therapy and home of the ARX Fit (Give us 15 minutes and we will give you a lifetime of health).