Fuel Up

The multifaceted nature of food is quite interesting. On one hand it shows up central to fellowship, enjoyment and delight; and on the other it's spinning us on our heads as we work to resist choices that deter us from wellness. So where's the fine line between enjoying and appreciating the offerings of great food and finding it to be a detriment to our well-being?


The Wrong Foods

Simply put, when we find ourselves eating foods high in refined carbohydrates and sugars (think most breads, pastries, doughnuts, bagels, flour or corn based cereals, sweets, sodas) a series of biochemical responses take place that play on our mood and stimulate future cravings for these foods. Blood sugar spikes, energy levels rise and fall, only to leave us grabbing for more. What you are feeling is not all in your head, (well kind of) these foods elevate artificial serotonin levels-a hormone our central nervous system equates with feeling good, and we find ourselves stuck in a cycle of dependency on these foods to satisfy this biochemical roller coaster.


Know Your Needs

In theory the solution to this is quite simple; but be prepared to cut yourself some slack, the habitual association will take a few rounds to retrain. During the day take note of your energy highs and lows. Our adrenal glands have been called to preform long hours under stress and high demands-conditions in which they were not intended to perform. Because of this, the level of available energy falls short of our demands-leaving us in search of alternate sources. As you take notice of this, it will become more apparent when these lows occur. Often this energy low is accommodated by an irresistible craving for carbs (an easily accessible energy source), or caffeine. These are some of the worst inputs you can offer this already depleted system. Instead, when your body seeks energy, offer it fruit and a handful of nuts or seeds and some green tea or water. Becoming more aware of the time of day you experience these lulls in energy will provide the opportunity to fuel up before they hit. (Keep in mind that the natural sugars in fruit will take a bit longer to create the same rise that the refined sugars do, so give it fifteen or twenty minutes knowing that it will deliver exactly what your body needs. Best of all, you won't have the crash you anticipate with refined carbs and sugars).


Addressing the second need: You've trained your body to depend on the hormone response to this feeding frenzy-serotonin. This is often times the element left out of the equation and therefor remains unaddressed. The solution? Give yourself a shot of feel good serotonin. This time rather than the artificial stuff that is second hand to sugar, go inward. Studies indicate that the mental and emotional associations we have with enjoyable people, places or experiences leave us with a pleasure center in our minds. Take a few minutes after you fuel up to still your mind by focusing on your breathing. Once you have eliminated the racing thoughts, go to your memory bank and revisit one of these pleasurable memories. Try to recreate as many elements of it as you can. What was the weather like? Smells? Sounds? feelings? People? Close out your session by experiencing the gratitude of this moment. Be thankful of what it offers and know that part of the blessing is that you have the ability to revisit this experience any time you wish. Now ride high on that burst of chemical feel good-this one is healthy.


Try this smoothie recipe full of the right mix of protein, carbohydrates and fat. It's sure to please your sweet cravings. Not to mention the added antibacterial/anitfungal benefits of kefir and the antioxidant you'll reap from the fruit as an added bonus.

1/2 c Kefir
1, one inch thick ring of sliced fresh pineapple (OR a banana, OR 1/4 c of berries, etc)
2 tbsp of raw nuts (walnuts, almonds)