To Have For Breakfast?"
Dicken Weatherby, ND
is the most important meal of the day, yet many people I consult
with are either skipping it or eating the wrong foods. The purpose
of this article is to put breakfast into the context of what it
does for your metabolism and to give you a great recipe for a power
breakfast shake that will set your energy and blood sugar/cortisol
levels right throughout the day.
Sugar and Cortisol Swings Across a 24-hour Period
purpose of a a good quality breakfast is to stabilize your blood
sugar and cortisol levels and to avoid prolonged swings throughout
the day. Cortisol is the stress hormone released from the adrenal
glands and its job (among many of its functions) is to raise blood
sugar levels when they start to fall below optimal levels. It does
this my mobilizing stored sugar in the liver (a substance called
glycogen) and from muscles. It is one of the biochemical opposites
to the hormone insulin, which is released by the pancreas in response
to rising blood sugar levels. Cortisol raises blood sugar by releasing
sugar stores and insulin lowers blood sugar by storing it either
as glycogen or more commonly as fat.
you eat your last meal of the day at about 8:00 PM and don't eat
anything until 8 o'clock the next morning you will undergo a 12
hour fast during the night. Now, the food you consumed in the evening
will keep your sugar levels at an optimal level until early morning
when they start to slowly drop below optimal. At some point your
body will release cortisol to bring the dropping blood sugar levels
up to optimal by the time you wake up. This is a very normal process.
The problem starts when you skip breakfast or eat fruit and a bowl
of yogurt thinking that this is the best thing for you to eat.
know that increasing cortisol levels are very strongly implicated
in weight gain so it is very important that you understand what
happens when you either skip breakfast or choose a breakfast that
is high in carbohydrates such as fruit, cereal, muesli, or yogurt.
8 o'clock in the morning and your blood sugar levels are low but
functional. You decide that you will either skip breakfast because
you think that it is the best option for weight loss or choose a
breakfast of a banana, an apple, and a bowl of yogurt. Unfortunately
both of these will play havoc with your metabolism. The fruit and
yogurt are what I call fast burning foods and they will raise your
blood sugar levels quite high. This stimulates the release of insulin,
which will work to lower the blood sugar level. Because these are
fast burning fuels your blood sugar levels will begin to drop quickly
in response to the insulin to the point that it triggers a burst
of cortisol from your adrenal glands to prop up the blood sugar
levels. The roller coaster ride of rising and falling glucose and
cortisol levels has just begun.
mid morning you have a glucose level that is being propped up by
cortisol rather than long burning fuel and you have adrenal glands
that are being called upon again to rescue your body from plummeting
blood sugar levels. This scenario is called reactive hypoglycemia.
Your body is in a reaction mode to the artificially created hypoglycemia
that has been caused by the consumption of a high carbohydrate breakfast.
doesn't stop there because most people choose a mid-morning snack
that is sweet. Again the blood sugar rises, then drops, and the
adrenal glands come to the rescue. This continues with lunch that
usually consists of a salad with a small amount of protein or a
pasta or baked potato. It is no wonder that you feel so tired and
sleepy by mid afternoon because your blood sugar levels are dropping
and your adrenal glands are so exhausted from pumping out cortisol
that it takes a cup of tea or a chocolate biscuit to wake you up.
The cycle begins again with supper and continues day in and day
out until it is broken.
to Break the Cycle
recommendation is that you choose long burning fuels such as protein
or a protein shake for breakfast and focus on eating smaller and
more balanced meals across the day. The aim is to keep your blood
sugar levels at an optimal level and to avoid the release of cortisol
as much as possible. In my opinion this starts with eating correctly
first thing in the morning.
Weatherby's Ultimate Protein Shake
put together the following recipe to provide good quality nutrition
in an easy to prepare breakfast shake. It is designed as a replacement
or as an adjunct to breakfast but may be used throughout the day
to provide long lasting energy and to maintain optimal blood sugar
and cortisol levels.
shake provides a good way to add additional liquid or powdered nutrients
to your diet. In this way your breakfast can become a powerful food
liquid portion of the shake can be varied according to taste and
possible food allergies. I recommend rice milk because it is one
of the least allergenic grains in the grain kingdom. Goat milk (raw,
unpasteurized if possible) may be used instead of rice milk. Avoid
soy milk because it is allergenic and it is almost impossible to
assure that soy milk does not contain GMO soy. For some individuals
diluted fruit smoothies such as Innocent or PJs may be used. If
you can't find these an organic apple juice may be used.
cup of rice milk or ¾ cup of apple juice diluted with
¼ cup of filtered water or ½ cup of fruit smoothie
diluted with ½ cup of water.
grams of protein powder
US I recommend a rice or whey based protein powder. Nutribiotic
rice protein or NOW whey protein (you need only ½ a
scoop of the NOW) can be purchased from most health food stores.
the UK I suggest that you use IsoPure whey protein powder
from PerfectUK (See below for ordering details). You can use
a good quality whey protein from your health food store but
for value and great quality you can't go wrong with the above
powder from PerfectUK.
teaspoon of powdered vitamin C
provides 2 grams of vitamin C. Buffered C powder may be used
as well. Any good quality powdered vitamin C can be used.
tablespoons of Essential Fatty Acids (EFAs)
recommend an Omega-3 oil blend called Udo's Choice or a liquid
oil from Nordic naturals. Both of these companies provide very
berries such as raspberries, blackberries, strawberries,
or blueberries. Also frozen mango or pineapple. Colored fruits
like this provide bioflavanoids and carotenes.
help blunt the sweet taste of rice milk. Also an additional
source of beneficial bacteria
seed meal or ground nuts
good source of fiber and lignans which help balance hormones
the UK this can be purchased from perfectUK. L-Carnitine is
a useful supplement for people who are trying to lose weight.
It helps you achieve optimal energy levels while reducing fat
deposits. Ordering info below.
powdered chlorella, barley greens, or blue green algae can help
with energy drops mid morning.
the UK I recommend that you contact PerfectUK to get "IsoPure
Protein Powder" the best quality protein
powder available in the UK. They can be reached at www.PerfectUK.com
or call 01638 662589. Tell them Dr. Weatherby sent you!
are some other breakfast choices?
can't go wrong with eating sardines or kippers for breakfast. I
will often eat a can of sardines spread on a slice of rye toast.
You can always choose slices of cheese on rye toast with mustard,
which is a very European breakfast. The main thing is to choose
foods that give you long term energy. Ask yourself whether or not
the food you choose for breakfast is slow or fast burning. Another
choice might be oatmeal or porridge. Make sure you choose slow cooking
oats and have some ground nuts in with them and an egg or two on
the side. I am also a big fan of eggs, which provide good amounts
of protein and are a long burning fuel.
only way to find the ideal breakfast for you is to use the protein/carbohydrate
ratio checklist that is available on this website. Please click
here to view this essential tool.
you find this article helpful. Please feel free to print this article
up, show it to your friends, or use it in your ezine or web site.
All I ask is that you include this blurb with it: Dr. Dicken
Weatherby is the author of the book "Naturally Raising Your
HGH Levels". To learn more about his anti-aging work, and to
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