Skip to main content
  1. Leisure
  2. Food & Drink
  3. Food & Recipes

Should you start the day with proteins or complex carbohydrates?

See also

Your inner clocks, your biorhythms, are affected by whether you start the day with specific types of protein or complex carbohydrates. And if you're eating whole grains, for energy, it's part of wise food traditions to let the whole grains ferment overnight in a refrigerated jar or pot of filtered water.

Let whole grains such as raw whole buckweat and sunflower seeds begin to sprout tiny white roots, and then when they're soft and chewy, eat a small amount raw with berries, or if you can't tolerate raw soaked grains, steam the whole grains with a handful of seeds or nuts, such as sunflower or sesame seeds or almonds. And add your fish protein and teaspoon of fish oils (unless you're going to have surgery and don't want your blood thinned).

Fish oils high in DHA and EPA, such as relatively contaminant-free krill oil helps to time your Monday slumps and Thursday jumps. There is no aspect of human biology that is not influenced by our daily internal clock rhythms. This, in turn, influences the way in which you conduct daily business. And what affects your biorhythms? It's the food you eat, and most important, when you eat it. Everyone's circadian rhythms vary, but there are some basics such as needing a time to sleep, according to your genetic variation.

Food chronobiology

Wise food and chronobiology traditions reveal that what is certain is that the person you are in the morning is different from the one you are at night. Your blood pressure rises between 8 a.m. and 12 noon, then starts dropping until it's midnight low. There's an internal clock governing your hormone levels and your heartbeat, all following different clocks that may bear only a slight relation to your daily cycle.

Individuals respond to this regulation by periodic changes in their growth and behavior patterns. Jet lag is one example of what happens when the internal clock is out of whack. Morning people have a higher body temperature than the afternoon or evening person. That's what gives them that early morning burst of energy.

Speaking biorhythmically, brunch for most people is supposed to be the biggest meal of the day. And brunch is supposed to begin around 10:30 a.m. to 12:30 pm for those who don't get up before 7 a.m. It's slump time if you take your lunch late in the afternoon. And if you skip breakfast early in the morning without a bite of fish protein, such as a can of no-salt-added wild Alaskan salmon, you're likely to droop or crash by the usual work hour lunch break working traditions offer that varies between noon and 2 pm.

If you're measuring circadian clocks or biorhythms, the best predictor of job performance is body temperature. As it falls from a 10 p.m. zenith of 99 degrees to a pre-dawn nadir of 97 degrees, your mental functions drop. You perform best when all your body's clocks are in sync. When your mechanisms fall out of step, you are more likely to make errors or have accidents.

Memory peaks at 11 a.m., but math skills drop off at noon. Business performance levels fall just after lunch. By late afternoon, stress can be handled more effectively. The internal clock is as individual as a fingerprint. Once you have determined what your high and low energy levels are, you will be better able to adjust your prospecting and selling activities to more efficient and profitable time slots.

Each morning many parents, rise at 4:30 a.m., rush their preschoolers to the babysitters, jog around the block and reach their work destinations with many other early workers at 6:00 a.m. These workers are responsible for servicing clients or machinery, processing data, talking on the phone, keeping records, learning new product information, visiting potential customers, driving or riding public transportation, building or repairing, training, and processing lots of paper work. The workers put in a full day, pick up their children, and arrive home to a full evening of housework. What gives these tired people a second wind?

These workers have tuned into their internal clock to tell them why they think and work better on some days than on others. Biorhythm/internal clock theory is medically called chronobiology. (The difference between biorhythms and internal clocks is that biorhythms measure the physical, emotional and intellectual cycles, while internal clocks measure mood, memory and body temperature during a 24 hour cycle.) It supposes that each person has a built in biological clock that regulates the levels of various hormones and the rates or chemical processes in response to internal and environmental cues.

You may wish to view the article, Chronobiological Interventions in Mood Disorders. The research noted in the article stated that "studies provide evidence that chronobiological treatments (SPA/TSD/light therapy) may represent novel and safe augmentation strategies that could contribute to the management of unipolar and bipolar depression."

There is also preliminary evidence suggesting that variations in genes supporting the molecular clock (CLOCK and GSK3-b) may influence core features of bipolar disorder, such as age at onset and rate of recurrence. See the article, Serretti A, Benedetti F, Mandelli L, et al. "Genetic dissection of psychopathological symptoms: insomnia in mood disorders and CLOCK gene polymorphism." Am J Med Genet. 2003;121B:35-38.

What Does a Chronbiological Consultant Do?

These holistic health practitioners and/or fitness trainers might determine when salespeople will have a "critical" day, and how to use the internaI clock to their best advantage. Chronobiological consultants evaluate the performance level of sales executives individually on a scale according to their biorhythms. Many of these consultants specialize in working with athletes or other sports figures.

For example, a consultant might find one type of baseball player who performed at an average level all the time, while another type manifested extreme activity whether that type played a fantastic game or a terrible one. Some had a peak activity period between 7:00 a.m. and 11:00 a.m., whereas others showed no energy high points or valley of fatigue at any special hour of the workday.

How chronobiological consultants evaluate their clients is to first examine the clients' internal clocks

The consultant working with with baseball players and business executives, for example, begins with a compatibility study between the executives (or players) and the manager (or coach), the assistant coach, and all the trainers and persons working with the athletes (or the business executives).

The compatibility study between the trainers and the coaches is vital in order that all can be aware of the similarity of the energy flow between them. For each game, the consultant predicts on a scale of 4 to 10 at what level the consultant thinks each member of the baseball or executive management team would play. The consultant gives a prediction to the coaches (or business executives) before the game, and they, in turn, use the prediction to evaluate their athletes (or business executives/managers).

To start training yourself to eventually work with clients such as sports figures or business executives, you need computer software that produces biorhythms charts to obtain a workup on each client. If you want to be a chronobiological consultant, you need to sit down with your clients and and ask how they felt that day. This is to see if you can pinpoint on the chart whether there is a correlation and which cycle has the most influence. Sure it takes training and experience before you can work with your first client. The work is about finding correlations.

When the correlation is determined where the person feels most high or low the results are put in a diary. The chronobiology consultant keeps a record of their client's productivity growth to see how much they were selling or how they were performing that day.

The consultant keeps track of each client's production level for at least a month

That way the consultant can look back at the client's cycle to determine when they perform their best. If they don't perform, their cash gross is one good factor that indicates a good or a low day.

A chronobiology (or biorhythms) consultant looks at the cash gross of a client who is a salesperson and evaluates it according to what the client's biological cycles were on that lucky day. All three bio rhythms go into their output (mood, memory and body temperature).

This corresponds to the physical, emotional and intellectual cycle. If all three rhythms were going into the output, the consultant gives an okay to the client's manager to assign that client a larger quota of work because that person has more energy going in one direction.

If you want to train to become a chronobiology/biorhythms consultant, check out the Natural Biorhythms site. Also read the article about biorhythms and law school performance at the Educational Resources Information Center (ERIC). There's a branch studying the effects of music on the body, especially on the brain and heart rate.

For example, classical music played at 50-60 beats per minute has a calming affect on the body's electrical system. The heart rate slows slightly to beat in sync with the rhythm of the music, somewhat like a metronome. For meditation, music played at 50-60 beats per minute for calming while listening, mediation, and relaxation or concentration often is recommended. See the site of Advanced Brain Technologies.

How chronobiological consultants evaluate their clients is to first examine the clients' internal clocks. The consultant working with with baseball players and business executives, for example, begins with a compatibility study between the executives (or players) and the manager (or coach), the assistant coach, and all the trainers and persons working with the athletes (or the business executives).

The compatibility study between the trainers and the coaches is vital in order that all can be aware of the similarity of the energy flow between them. For each game, the consultant predicts on a scale of 4 to 10 at what level the consultant thinks each member of the baseball or executive management team would play. The consultant gives a prediction to the coaches (or business executives) before the game, and they, in turn, use the prediction to evaluate their athletes (or business executives/managers).

To start training yourself to eventually work with clients such as sports figures or business executives, you need computer software that produces biorhythms charts to obtain a workup on each client

If you want to be a chronobiological consultant, you need to sit down with your clients and and ask how they felt that day. This is to see if you can pinpoint on the chart whether there is a correlation and which cycle has the most influence. Sure it takes training and experience before you can work with your first client. The work is about finding correlations.

When the correlation is determined where the person feels most high or low the results are put in a diary. The chronobiology consultant keeps a record of their client's productivity growth to see how much they were selling or how they were performing that day.

The consultant keeps track of each client's production level for at least a month. That way the consultant can look back at the client's cycle to determine when they perform their best. If they don't perform, their cash gross is one good factor that indicates a good or a low day.

If all three rhythms were going into the output, the consultant gives an okay to the client's manager to assign that client a larger quota of work because that person has more energy going in one direction. You may wish to work or go to school at midnight, by taking all your courses online, or going to work then, if your biorhythms indicate that might be a best-fit for your health. But most people need to sleep in the darkest hours to prevent rapid aging and loss of the natural melatonin, among other hormones that are in your body.

Chronobiological consultants train salespersons and executives how to structure their business to keep in harmony with their internal clock so that maximum productivity can be achieved.

If you're interested in becoming a nutrition and fitness consultant, you also can train to be a chronobiological trainer as part of a program that combines certification as a holistic health practioner, nutrition consultant, and fitness trainer. These holistic health practitioners determine when salespeople will have a "critical" day, and how to use the internaI clock to their best advantage. Chronobiological consultants evaluate the performance level of sales executives individually on a scale according to their biorhythms. Many of these consultants specialize in working with althletes or other sports figures.

For example, a consultant might find one type of baseball player who performed at an average level all the time, while another type manifested extreme activity whether that type played a fantastic game or a terrible one. Some had a peak activity period between 7:00 a.m. and 11:00 a.m., whereas others showed no energy high points or valley of fatigue at any special hour of the workday.

If you'd like to become a chronobiology consultant, look for accredited university programs or colleges that offer training in sports medicine, nutrition, fitness, and holistic health emphasizing courses in chronobiology consulting. Make sure you're also trained in neurobiology and chronobiology along with certification in a licensed healthcare profession such as nurse, dietitian, fitness trainer, physical education, physical therapy, gerontology, assistive technology, or psychology.

Chronobiology may be used at a variety of levels from holistic health practitioner to psychiatrist. Or it can be approached by a trained fitness professional in sports medicine or a nutritionist. You can teach a course in chronobiology to other healthcare professionals if you have certification in an allied health field such as nursing or nutrition, sports medicine, or neurobiology and related specializations in psychology.

The point is if you're a registered nurse or licensed dietitian, chances for employment in chronobiology might be more anchored to your original licensing than if you took a short course in chronobiology and another short course to be a fitness trainer. So make sure you get training from an accredited school and that jobs are waiting that are tied to an allied health field that uses chronobiology training along with other allied healthcare professional work.

Disruption of circadian rhythms may contribute to inflammatory disease

Interrupted sleep could lead to infections and inflammations in various parts of your body, including your intestines. A new study, "Circadian Disorganization Alters Intestinal Microbiota," published online May 21, 2014 in the journal PLOS ONE, suggests chronic disruption negatively affects intestinal flora, says new research. A disruption of circadian rhythms, when combined with a high-fat, high-sugar diet, may contribute to inflammatory bowel disease and other harmful conditions, according to a recent study conducted by researchers at Rush University Medical Center. The full study is online at the peer-reviewed, open-access journal, PLOS ONE.

"Circadian rhythms, which impose a 24-hour cycle on our bodies, are different from sleep patterns," said Robin M. Voigt, PhD, according to the May 21, 2014 news release, "Disruption of circadian rhythms may contribute to inflammatory disease." Voigt is an assistant professor at Rush Medical College and first author of the study. "Sleep is a consequence of circadian rhythms," Voigt said in the news release.

While circadian rhythm disruption may be common among some, the research suggests that it may be contributing to a host of diseases that may be prevented by regulating things such as sleep/wake patterns and times of eating to help prevent circadian rhythm disruption. Including prebiotics or probiotics in the diet can also help normalize the effects of circadian rhythm disruption on the intestinal microbiota to reduce the presence of inflammation.

"It's something that needs to be addressed — not something people need to be very concerned about, but aware. If you have some of these other risk factors, like a high-fat, high-sugar diet," or a genetic tendency toward disruption in circadian rhythms, "take precautions, watch your diet, take pre- and probiotics, monitor your health, be vigilant," Voigt said. according to the news release.

The prevailing theory is that of a "second hit hypothesis" whereby individuals with at-risk lifestyle choices or genetic predispositions will only develop disease if a secondary insult is present. "We believe that chronic circadian rhythm disruption promotes/exacerbates inflammatory-mediated diseases, at least in part, due to changes in the intestinal microbiota," she said, according to the news release.

Inflammation is associated with a number of diseases, including cardiovascular disease and cancer, and can cause organ damage and is associated with increased morbidity and mortality

In the study, "Circadian Disorganization Alters Intestinal Microbiota," male mice had their cycles of exposure to light and dark reversed on a weekly basis (i.e., "shifted"), an experience that is known to disrupt an organism's innate circadian rhythm. Some of the mice ate standard food; others ate a high-fat, high-sugar diet. Researchers found that the microbiota of the mice that had their circadian rhythms disrupted were significantly different from that of the control group — but only if they had consumed the high-fat, high-sugar diet. Too many people start the day with an average of two donuts and a cup of coffee.

Should you be starting the day with a mostly protein-based, savory breakfast instead? The protein could come from various sources, not only animal protein. Which is healthier, high-fat, high sugar breakfast or unsweetened, low-starch? The answer depends upon how your body reacts to starting the day with complex carbs or various forms of proteins. Does your insulin level surge too high? Or does your blood glucose level spike beyond what's normal after breakfast?

In the study, "Circadian Disorganization Alters Intestinal Microbiota," all the mice that ate the high-fat, high-sugar diet displayed changes in the makeup of the microorganisms in their guts, regardless of circadian status. However, mice that ate the high-fat, high-sugar diet, and had circadian-rhythm disruptions, had higher concentrations of bacteria that are known to promote inflammation than any of the other mice in the study. Disrupting the circadian rhythms of the mice fed standard chow did not significantly affect the microbiota in their intestines.

These findings support previous studies that have shown that the negative effects of circadian disruption are subtle enough that "a second environmental insult is often necessary to reveal [their] deleterious effects," the study says

Many people have their circadian rhythms disrupted on a regular basis — shift workers like nurses, doctors, firefighters and policemen. "Other people have 'social jet lag,' a lifestyle pattern that leads them to maintain a normal schedule on weekdays, but then stay up late and sleep in on the weekends," Voigt said, according to the May 21, 2014 news release, "Disruption of circadian rhythms may contribute to inflammatory disease."

"Looking forward, we would like to functionally evaluate how circadian rhythm disruption may influence diseases including colon cancer, which may in part be the consequence of altered intestinal microbiota," she concluded, according to the news release. The study received support from the National Institute on Alcohol Abuse and Alcoholism. The research was conducted at Rush University Medical Center and included work from collaborators from the University of Illinois at Chicago and Northwestern University. Rush is a not-for-profit academic medical center that includes Rush University Medical Center, Rush University, Rush Oak Park Hospital and Rush Health.

Another recent study indicates using devices with backlit screens for two hours in the evening can disrupt melatonin production and sleep patterns. You also may wish to check out the Medical News Today article, "Sleep Can Be Affected By Back-Lit Tablet Computers." Devices with self-luminous ' backlit' displays causes melatonin suppression, which may lead to interruption of sleep, which in turn may lead to intestinal inflammation.

Advertisement

Leisure

  • Nail art
    Top 5 ways to express yourself whether your nails are short or long
    Camera
    Nail Art
  • Cars
    These cars have gotten the heave-ho: Will you miss them when they’re gone?
    Camera
    7 Photos
  • Spinach quiche
    Mini spinach quiche are great for party snacks or for appetizers
    Camera
    7 Photos
  • Peacock Inn
    Seasonal five course tasting menu at The Peacock Inn in Princeton
    Camera
    6 Photos
  • Makeup
    Is the new Wonder Woman makeup similar to Kim Kardashian's look?
    Camera
    8 Photos
  • Wavy hair tips
    Grab your flat iron and start curling with it to get these beautiful waves
    Camera
    7 Photos

Related Videos:

  • Pathogens on your foods to avoid
    <div class="video-info" data-id="518008276" data-param-name="playList" data-provider="5min" data-url="http://pshared.5min.com/Scripts/PlayerSeed.js?sid=1304&width=480&height=401&playList=518008276&autoStart=true"></div>
  • Men's and women's gut microbes are affected differently by diet: Tailor foods by gender?
    <div class="video-info" data-id="518048223" data-param-name="playList" data-provider="5min" data-url="http://pshared.5min.com/Scripts/PlayerSeed.js?sid=1304&width=480&height=401&playList=518048223&autoStart=true"></div>
  • Melanoma: The ugly facts
    <div class="video-info" data-id="517227939" data-param-name="playList" data-provider="5min" data-url="http://pshared.5min.com/Scripts/PlayerSeed.js?sid=1304&width=480&height=401&playList=517227939&autoStart=true"></div>