5 units of NovoLog insulin will handle my "no bad number" and my "WHITE DEATH" pasta as I get breakfast ready for my 3 and 1 year old. While I'm eating my power breakfast and feeding my 1 year old, I'm thinking about milk. I had some milk last night for the first time in a long time. I find it very interesting that we humans are the only mammals on this planet that continue to consume milk after being weened.
Fitness Rule #4 - Eat a power breakfast
|about 75 carbs|
Don't skip breakfast - If you have diabetes, you probably know all about the "dawn phenomenon." If you don't, well you've probably never heard of it. Here's what happens. Usually the longest time between meals is from dinner to breakfast, mostly because you're probably asleep. I don't know about you, but I always think I'm hungry later at night. Sometimes my tummy even growls a bit. To take care of this, a lot of people snack before bed. I do too. I would encourage you not to. Eat less and I know it's hard.
|about 120 carbs or more|
As it gets closer to the time of waking up, your body's glands and organs get busy. The glands start secreting hormones that make the body produce its own sugar out of stuff stored up in your liver and your organs start pumping that sugar into your blood and through your circulatory system. This sugar gets in your cells and starts making energy. In other words, everything that is happening in your body before you even wake up is basically stealing foods thunder. Your body is doing food's job and sometimes it even makes you fat.
|sugar with sugar on top filled with fatty sugar|
This reactive fat factory effect is why it is so common to hear the myth that you should snack between meals. To help even out your glucose levels and insulin response. Well, we've already covered that that's a load of crap. If you eat small plate peace sign meals you won't need to snack. Your glucose and insulin won't be riding on the fat roller coaster. Interestingly this same thing usually happens when you "diet." Your body fights back using this same mechanism. That is why you plateau on any "diet." Remember diets don't work.
|about 45 carbs x 3 = 135 carbs|
Make it a good breakfast - This is the meal that is going to set the tone for your body for the rest of the day. So make it a good breakfast. A good breakfast does 5 things:
- A good breakfast levels out your glucose and insulin response. It will stop your body from making it's own sugar in the liver and dumping it into your blood.
- A good breakfast will set the tone for your digestive system for the rest of the day. Processing food through the body in an expedient fashion is a key to good health so let's start pushing things along first thing in the morning.
- A good breakfast will nutrify your body. Fuel you up. Clear your mind and get you ready to face the day.
- A good breakfast will help you actually eat less over the entire day. It will control your hunger and reduce those fattening impulses that nobody can resist.
- A good breakfast gives you the opportunity to go big. A good breakfast should not be your point of attack for eating less. If you eat less here or scale things back too radically you will get fatter. Eat less as the day goes on. In other words, it's exactly the opposite of what most of us are doing right now. If you're going to have a big meal today, make it the breakfast meal.
|this breakfast is not logical|
There's also a distinct lack of fruit (sugar) or fruit juice (sugar) or milk (sugar). When you're trying to shut down the fat factory, my opinion of the worst possible breakfast you could eat would go like this: a cereal bowl filled with any dry cereal on the market (it's going to be 2 to 2 and a half portions - read the label and weigh your food every so often) topped with a cup and a half of fatty sugar water laced with a little protein and infused with vitamin D. Milk in other words. With that, we're gonna amp up our healthiness and pile on a half cup of strawberries or whatever other kind of sugarberries you have on hand. Let's not forget a glass of orange juice. And since where going big let's get out the bigassiago cheese bagel and spread it with as small a portion of garden vegetable cream cheese we can tolerate.
In other words: A big bowl of sugar drowning in sugar and topped with sugar and a glass of sugar with some sugar as big as your head (everybody knows the bigger the bagel the better it is right?) and a little bit of fat. Do you think that is going to turn off your body's sugar factory? Do you think that is going to shut down the fat factory? No. It won't.
|your fat factory in the morning|
Your pancreas doesn't react to protein and fat. And while the carbs in the vegetables that I recommend will eventually have to be dealt with as sugar, those carbs take a lot longer to process so they don't cause a glucose jump or insulin spike. It takes your body a long time to move protein through your system and break it down into the amino acids that your body needs and uses. And that protein in there is going to slow down the absorption of any carbs you have ate.
|or try this variation for breakfast|
11:55 - Snick. Beep. 115 mg/dL. Small plate and peace sign portion technique. 4 ounces of low-carb diabetic loaf of meat covered with 2 Tbsp of salsa. 1/3 cup of steamed peas poured over 2/3 cup of broccoli and a 1/2 cup of homemade mac & cheese with diced ham and frozen peas. 37 carbs. 54% of which come from the macaroni. 4 units of NovoLog insulin.
|make ahead for breakfast|
17:35 - Snick. Beep. 121 mg/dL. The Tabata intervals took my body into survival mode. Super hard effort work on the body always seems to raise my serum glucose, much for the same reasons it's usually higher in the morning. So another "no bad number" number and it's time for a pizza party.
Pizza. The round square meal and one of the worse foods a diabetic can eat. Taken as components, a pizza doesn't look like it would be so bad, but when you form it all into a pizza the synergistic effect of what comes out in the pan can destroy my efforts at controlling my blood glucose. My plan tonight is moderation. I plan to eat less. This is going to be hard because I'm the guy that can eat a whole pizza and usually do. Fortunately there is salad too.
|or make this ahead for breakfast|
23:56 - I'm done working and almost ready for bed. I inject my 15 units of Lantis insulin and decide to pop a bowl of popcorn. I eat that. I don't want another low tonight.