Eat early; eat slowly

Whew! Life is slowly easing back into a more normal routine for most people. Social distancing is not normal human behavior and at times it has been very difficult. But our family has weathered well – no lost jobs; no positive test results (although a few of the grandkids have been sick with various bugs that were not corona). In fact, I do not personally know anyone who has been sick with this novel virus. My thoughts and prayers go out to those whose families have been affected. 

My sister Elizabeth, who lives in Ohio, and I were catching up the other day and she mentioned that one of her friends had gained fifteen pounds during the quarantine. It seems food has been a comfort for many. The problem with too much comfort food is that it often leads to a very uncomfortable physical condition – restriction of bodily movement by too-tight clothes. I am rather sure that is the official diagnosis.

“To eat is a necessity, but to eat intelligently is an art!” proclaimed Francois de La Rochefoucauld (1613-1680), a French writer known for his maxims. I think it is safe to say that in our modern culture, eating intelligently is a lost art for many. Our woefully unwholesome nutritional lifestyles contribute to a multitude of health problems, including being more susceptible to the coronavirus. By learning and practicing the principles of good nutrition, caregivers can improve their own and their loved ones’ well-being.

Which is why I decided now would be a good time to review some good habits of nutrition. Using the acronym “BLESS” – as in “Bless this food to our use” – we have covered “eat Better” and “eat Less”. Today our subjects are E for “eat Early” and S for “eat Slowly”.

There are two important times of the day when it is beneficial to eat EARLY: soon after waking up and the last meal of the day. One of my preferred books on nutrition is “Eat Well Live Well” by registered dietician Pamela M. Smith. She compares the body upon awakening to a campfire that has died down during the night. According to her analogy, if the nighttime fast isn’t broken by throwing some wood on the fire (a healthy breakfast), the body remains in a slowed-down state, turns to its own muscle mass (not fat) for energy, and slows down even more. While a calorie is a calorie no matter when it is consumed, eating patterns affect metabolism (the body’s chemical process that converts food to energy). A nutritionally sound morning meal boosts your metabolism for the rest of the day. Another benefit to eating breakfast, according to Smith, is that it helps to stabilize blood sugar, which will increase your energy and ability to concentrate and help keep your appetite in control the rest of the day.

Southern-style breakfasts, while extremely delicious and popular, are not always healthy. 

I saw an advertisement the other day for a breakfast sandwich – a BOGO special – that included biscuit, sausage, bacon, egg and cheese! Holy cholesterol! Obviously, that is not the kind of breakfast Smith is referring to. 

A low-fat protein, whole grain and fruit should be included in your fast-breaking meal. While veggies are not generally considered a breakfast food (except variations of fried potatoes which are not the best choice), adding a few handfuls of sautéed spinach with some minced garlic (try using a non-stick pan and no oil) and fresh slices of tomato to a breakfast sandwich will enhance flavor and nutrition. If you prefer to drink your breakfast, there is an endless list of healthy ingredients – fruits, veggies, chia or flax seeds, Greek yogurt etc. – that can be combined into a smoothie. I hear that this is a great way to disguise kale!

There is some credence to the quote, “Eat breakfast like a king, lunch like a prince, and supper like a pauper!” It is unfortunate that supper (or dinner) is often the amplest meal of the day. When possible, eat this third meal early in the evening – at least two to three hours before bedtime. Because food usually stays in the stomach about three hours, eating too close to bedtime, especially when you include foods that are high in fat, may contribute to gastrointestinal discomfort including bloating, indigestion or heartburn. Any of these can interrupt a good night’s sleep.

Many of my patients in long-term were diagnosed with gastroesophageal reflux disease (GERD). Several of them had terrible episodes of reflux that woke them up soon after falling asleep. Avoiding heavy, late-night meals or snacks can help to avoid these uncomfortable attacks..  

Another reason to have an early dinner is that you will be more likely to wake up hungry – a good incentive to eat a healthy breakfast that will stoke your “campfire” for another productive day. 

“S” in the acronym is for eat Slowly. There are several rationales why this is a good idea for you and your care recipient. 

First, let’s look at eating slowly for safety. Think about these phrases often associated with today’s fast-paced meals: “he scarfed down his breakfast;” “let’s wolf down a burger before the game;” or “I only have time to eat on the run.” 

Choking and other swallowing difficulties are often the result of eating too quickly or neglecting to chew food thoroughly. Consuming food and drink should always occur at a slow pace, especially if your loved one has a disorder such as Parkinson’s disease or dementia. It is not a good idea to admonish anyone to “hurry and eat.” Develop the habit of putting the fork down between bites, whether you are feeding yourself or your loved one. If someone requires a caregiver, he probably also needs someone to observe while he is eating and to be available to assist if a swallowing problem does occur.

Second, we should eat slowly to let our brain signals catch up with our stomach contents. As I mentioned in the previous column regarding eating LESS, it takes the brain approximately 20 minutes to alert you that your hunger has been satisfied. Indulging in second helpings before that time will likely result in that uncomfortable, stuffed feeling – which means you have exceeded the feed limit.

A third reason for eating slowly is to make a meal a pleasant dining experience. When was the last time you actually set the table with your good china; or turned off the television and played a little mood music; or placed a vase of fresh flowers and lit candles in the center of the table? Why not? 

Randy and I usually celebrate our wedding anniversaries by driving to the mountains, but a few years ago we had several home improvement projects we were itching to complete, so we had a “staycation” instead. We ate a couple of meals out, but the ones I enjoyed most were those composed of simple fare and eaten leisurely on the screen porch where we relished the pleasant spring breezes and admired the rosy pink and azure sunsets suspended above the golden fields. (I continue to be inspired by those memories!)

If your loved one is home-bound, you can make his or her day by creating a gracious ambiance for dining. If at all possible, sit down and eat together as a family instead of feeding your recipient separately. However, it is best to keep the conversation at a minimum while actually eating to prevent swallowing mishaps. By all means, linger longer after you have eaten, spending time together reminiscing or planning the days ahead. Enjoy this time together.

Speaking of “simple fare” next week I will conclude this series with “eat SIMPLY SMART. “