In this yet another sneak peek draft is an unassigned Chapter on how one would preferably, subject obviously to individual nuance(s) consume their feature meal relative to three proposed criterias – 1). Timing 2). nutrient priority and; 3). Environment. Just like any other sneak peek(s) drafts ~ these are simply a preview or a work-in-progress chapter previews, as part of my extensive parent manuscript rewrite, and consequently, its entire rebrand progress. This will effectively serve as public “pilot” series of feature article/s to accompany both the completion of re-brand and entire re-writing of this entire concept initiative
How should I eat my meals?
Typically any given meal may be consumed entirely without nuanced logistic. That, is presumably no other concerns specific or relative to that individual – are taken into account. Here we refer to that individual’s numerous contexts. Fasting (or not) state, age, digestion, gut health, to name a few.
To address the question “how” inevitably revolves around considering the following factors:
- The nutrient value priority -what or how is the most important nutrient be selected – by their meaningful density, not just “calorie” content.
- The timing – when is the feature meal being consumed.
- The setting – environmental cues, and sociology
Nutrient Priority – Choosing the most nutrient dense food, in a smallest mass presentation possible.
Depending on the dietary method or principle chosen, there may or perhaps in some proximity – a discussion on which food(s) bear higher priority or quality specific or synergistic to that dietary principle’s criteria. For limited space reasons and of obvious limitation, This Author (AW) finds it impossible to matrix each and every one of such “diets” or methods’ criterias as each confounds individual’s own nuances, first and foremost.
Irrespective, any time we break a fast, there inevitably prompts a question over which macro or micro nutrient that would ideally be the most opportunate – at driving the entire chain(s) of metabolism, including that nutrient partitioning, and methylation altogether. All in the fastest, and least path of resistance.
So what appears to be the ideal “first” food one should chew? One would argue that from logistics alone, we would ideally be consuming (a) food that appeals all of these traits: macronutrient density, micronutrient density, yet altogether encompassed in a smallest solid mass possible ~ small enough not to be burdensome.
Assuming that for generalities sake, a typical low carbohydrate example. That would be presented as the following four group of items;
- The choice of fats.
- The proteins.
- The fibre / vegetables.
- The Condiments.
Hence, if on a plate one is served:
- A small cup of broth or a stock,
- An Egg,
- 150-200g (initial raw weight), serve of meat protein, assuming 80/20 fat to protein ratio.
- A serving of salad eg. leafy greens.
- A condiment.
Which one of the above four (4) then, that would be the most ideal? From This Author (AW) own experience, so long as allergy responses are minimal – would be to choose eggs, over all others as the very first bite of food. However this is a close / tough call with the broth or stock, as that contain much needed salts ~ particularly sodium, potassium and a little glutamine (Shaw, MD & Flynn NF 2019).
Irrespective it is common for readers to actually go for the “leanest” and/or “protein-only” source. However, gram per gram, nutrient per nutrient, and overall digestibility wise – eggs, still somehow by mother nature – appeals to all the above criterias, simultaneously.
It is small enough one can comfortably chew in one go, yet not too “stingy” or insignificant, that it overly or severely lacks any specific nutrient, irrespective of macro or micro. Assuming of course, one is clinically not defined as hyper-allergenic ~ eggs are relatively low in histamine, which appeal to those who are sensitive to histamine rich foods. But perhaps more importantly ~ the yolks ~ remain an enviable source of phosphadytlcholine, which is thought to be a precursor to the more “active” form as the neurotransmitter – acetylated choline (Gibb, JA. 2017). This has been well-studied to maintain the much needed stomach acidity during digestion (Câmara R & Griessenauer CJ 2015).
One review article (Derbyshire E. 2019) addresses a concern amongst today’s / pedestrian diet, represented by inadequate choline intake. This review proclaim its essentiality the same as that of omega-3 fatty acids, and the epidemological citation(s) (within the review) also suggest, that it is (as emphasized) ~ “extremely difficult” to maintain adequate intake; without eggs in one’s daily nutrition.
From here onwards, then we may begin consuming the rest of the food pallette, in any order that appeals to readers own internal response.
Last but not least, is a word on vegetables and/or fibre intake. As it is by universal definition, “indigestible” it seems pragmatic therefore that it would not be very first food matter to chew. Irrespective, This Author (AW) is not entirely against plant(s), as they contain phenols and minerals one would readily consider on a low carbohydrate regiment. However so long as protein, fats and micronutrient(s) are firstly and ideally eaten~ in the smallest and fastest possible delivery (such as in this case, eggs) ~ there is no hard and fast rule when it comes to “ideally” consuming vegetables in terms of timing and/or priority.
Timing of food / feeding window.
Depending on (once again) the chosen dietary method or principle, unless if there is a specified timing of intake of select nutrient then readers may wish to firstly acquaint and adhere to that dietary principles’ guidelines if any, surrounding timing.
However for general sake, the discussion on timing of nutrient intake, be it macro or micro may remain reserved amongst intermittent fasting-exclusive discussions. As that, is by the humble opinion of This Author (AW) is more legitimate as obviously – the time-span one do not spent eating becomes a warranted enquiry as to when or which timing period seems more conducive to overall metabolic health.
Generally speaking for readers who are conformant to the natural sun-rise and sun-down cycle(s) ~ the timing of meal intakes may not matter as much so long as it adheres and respects their daily rhythm(s) adequately such that sleeping window(s) are not at all disrupted.
However for those who do differ, in their working and/or awakening cycles; eg. those who work exclusively amidst night time or night shift(s); may need further personal tinkering such that they must be at the very least, excused throughout such a working hour to at least be nourished adequately, whilst simultaneously to aiming to cater their recuperation / sleeping window(s) which likely taking place during daylight.
Hence this writeup is never aimed to be prescriptive, and to remain generalist in its view for proposing that:
- The timing (and consequently “Setting” which is described next) MUST be personalized and thus respected as such; it is a personal moment to savour, and not to permit any distraction(s), from any environmental or psychosocial stimuli that deters eating.
- Some individuals, including This Author (AW) find it more comfortable to not eat or break the fast, prior to fitness training event(s) 99% often taking place after work (6PM+) hours. Hence, delaying any food intake, at least after acute stress exercise response, is arguably necessary to respect hormonal dynamic(s) respectively and accordingly to gut setting, comfort and fitness training duration, scheduling and intensity.
- Some key fat soluble nutrients including also water based ones – may synergize more favourable when taken during daylight, particularly Vitamin D. Whilst research and studies on this are skim or at least difficult to find – it seems plausible and in theory that avoiding large fat soluble nutrients particularly Vitamin D may interact negatively with sleep patterns; possibly due to melatonin hormone interaction. This however, may yet remain speculative at this stage as there are wide individual responses.
- Some individuals prefer much bigger meals both caloric dense and solidity mass wise during the day, and less during night time. This can be due to a cultural consideration.
- Some individuals may need more or less fibre heavy food earlier during the day, to curb hunger responses. These may be a plausible strategy for those anew to low carbohydrate eating, as much higher fibre intake early on may suggestively, although subject to individual response ~ ensuring a hunger satiation signal.
Sadly, it remains under-discussed on our sociological, and/or environment impacts on nutrient digestion. Certainly there bounds to be cultural debates each amounting one’s own “opinion” to what constitute sound or ideal setting for a meal time. Whilst neither This Book nor This Author (AW) may ever override suggestively one’s cultural upbringing(s), it remains generalist in its view that privacy, and solidarity ~ are both quintessential precursors to ensure comfort and nourishment from psychological all the way down to the molecular.
Suffice to say – This Author (AW) only speaks based on general preference and observations, as such that:
- Eating should be reserved exclusively 100%, attentively invested towards just that – a consumption event. Especially feature meals, should be situated far and away from even the most minute obligatory task other than eating itself. Anything that detracts, is recipe enough to halt digestion by switching the nervous system from the “rest and digest” into “fight and flight” parasympathetic systems (Tindle J. & Tadi P 2022). Eg. should the reader is subjected to circumstance that demands or compel them to behave or respond ~ in some work-like composure or anything out of anticipated bodily response that obligates a response away from eating, or chewing any food ~ then it seems intuitive that such potentially disrupts entire chain of digestion altogether.
- Eating should be ideally taken place in a dimly lit room, in a place free off precarious distractions and/or accidents. This Author (AW) is not immune, much like everyone else – from prolonged situational cues that obligates hyper-surveillance, and sensitivity to such a surround. Such cues are what we refer to as either bright blue lights, (very busy) commercial dining settings, proximity to loud noise(s) or (precarious) environmental distractions and/or accidents, to name a few. Of course, these are only a few off much further nuanced listings that others are more sensitive to. Hence for all generalities sake ~ courtesy remains a golden rule.
- When conversations are expected in social setting, keep them brief. But reserve long dialogues for which only after the feature meal/s are over.
This Author (AW) certainly have more to discuss on this matter. However for reasons out of decency, privacy and social humility amidst multiple culture(s), he decides it be haphazard for this write-up to be elaborated to a degree that is not without propensity for unnecessary or unexpected ~ social scrutiny amongst relative obligatory ecosystems. Hence before readers may extrapolate anything from all of this, all that This Author (AW) simply implore is to find however way(s) that readers are able to both savour and enjoy ~ in privacy and consolation ~ especially amidst practice of Intermittent Fasting whether casual or prolonged that the time and place for nurturing our selve(s) may deservedly be – a nuanced set of enquiring(s) that only the individual be the last factor to ascertain, whether all the above indeed appeal to one’s circumstance.
This Author (AW) cannot speculate “how” any one of the above may become “relevant”. But he’d speculate that it is simply a matter of “when” ~ readers may take interest, or at least given some curiosity to instigate off his/her own volition as one proceeds into partaking and/or adopting partially or holistically anything that This Book suggests, whenever that is ~ in due course or in due time.
Thus concludes yet another draft Sneak Peek draft mini (unallocated at present) chapter as part of my manuscript major rewriting. Comment your thoughts and/or feedbacks down below.