Chapter Seven


While you are making the transition from three to two meals or a lighter third meal a day, here are some suggestions for supper.

When we made the transition from three to two meals a day, for several years we had only "soup for supper." Soups are made up from low-density (soft) ingredients that are usually ground up and are easily digestible. Or, we had fruit sauce on toast which also digests easily.

For those wanting to eliminate the third meal, the best idea is a tall glass of cold water. Something cold takes longer to digest and tends to suppress the appetite because the stomach cannot digest the food until it is warmed up. The enzyme systems need the normal body temperature to do their miraculous chemical changes. This fact can be taken advantage of in more ways than just drinking cold water for supper. If you feel you must have something for a third meal, frozen fruit, put through a blender, makes a wonderful, refreshing "ice-cream," with or without plant milk products as part of the ingredients. There are as many varieties of "fruit smoothies" as there are fruits and combinations of fruits. When we lived in Africa, we sometimes ate an evening meal of mangoes during mango season, not because we were hungry or because we needed the calories—but just for the pure pleasure of eating mangoes. We had more mangoes from our trees than we could eat at breakfast—so we enjoyed them for the third meal of the day!


Supper Food!


Fruit is quickly digested and will interfere with your sleep the least. For that reason it is the best supper food. Well-baked bread, especially twice-baked bread (zwieback), is also easily and quickly digested and makes a good meal with fruit. To make zwieback, place thinly sliced bread in the oven and bake at 200? for about 2 hours until completely dry.

Light Supper Examples: Pick one, or at the most, two!


1 Apple

1/2 Cucumber

2 Toasted Wasa Crackers

10 Low-fat Tostitas with Salsa (1/2 cup)

Warm Natural Applesauce (1/2 cup)

1 Orange

Mixed Fruit Salad (1 cup)

1 or 2 Toasted Rice Cakes

No-oil Popcorn (1 1/2 cups)

Blended or Whole Stewed Prunes (1/2 cup)

1/2 – 1 Banana

1/2 Grapefruit

8 – 10 Whole Wheat Pita Chips with Salsa (1/2 cup)

Juice-packed Peaches (1/2 cup)

Blended Frozen Banana "Smoothie" (3/4 cup)

Nutri-grain Whole Wheat Cereal (1/2 cup)


Why Most People Make Supper the Biggest Meal


Most people eat the biggest meal of the day in the evening because that is when they have the most time. The best time to eat a good meal is considered to be to the evening when the pressure of the day is off and there is time to relax. For these reasons, supper is usually the biggest meal of the day.


What is the Problem with Big Suppers?


There are four physiological reasons why supper should be the smallest and not the biggest meal of the day:

1. Much of the food eaten at night turns to fat.

2. The digestion process will interfere with your sleep.

3. You will awaken tired and unrefreshed.

4. You will not be hungry for a good breakfast!

Night Shift

If you work at night and eat before you go to work, then you are the exception and not the usual person. If you eat before you go to work, the body considers it "breakfast" and not "supper." We are talking about food that is eaten before you lie down for a long sleep, such as is usually done at night. So, why does the body store food as fat when it is resting? The body stores food energy as fat when it is resting because there is minimal demand for energy while resting. So the body does the best it can with the food energy eaten at night. It stores it. The most efficient storage molecule is fat!


How Does Food Eaten at Night Interfere with Sleep?


Food eaten at night must be digested while the body is sleeping. To have the most restful sleep, all systems should be resting. The body is a most efficient organism. The blood volume is recycled every minute. The limited blood volume dictates that the body can really only do one strenuous job at a time. Digestion is a very blood-demanding and energy-demanding activity. The brain, heart, liver, stomach, intestines, and blood vessels cannot fully rest while digestion is under way. All of these vital organs are working near capacity loads while a big meal is being digested. Digestion of a good meal takes about 5 hours. If you go to bed soon after eating, the heart, brain, circulatory system, and the digestive system are all working. The result is twofold when a big meal is eaten at night:

First, the body cannot rest as fully as it might have, were this major system at rest. Second, the food, once digested, is largely stored as fat because the demand for energy is greatly reduced once digestion is completed and the body is at rest.

What are the Advantages of Going to Bed on an Empty 



Ö The sleep is sweet and refreshing because your heart, stomach, liver, blood vessels, intestines, as well as your brain, and autonomic nervous system are all able to rest when the stomach is empty and resting.


Ö You do not have the tendency to gain weight when your food en- ergy is being used for daily energy and for repair maintenance during the daily living experience.

Ö You wake up ready to eat a good meal and "break the fast."

Ö Your brain is rested and clear in the morning, suitable for sweet communion with your Lord and for efficient work during the day.

Ö You will wake up refreshed and ready for breakfast, your body organs having had a proper rest!

As an added benefit, think of all the time you will save not having to prepare, serve, and clean up after the evening meal!


So What is a Body to Do?


If you have decided to eliminate the third meal and become hungry as a horse, take a tall glass of cold water, drink it down, and go to bed when it comes time for bedtime. If you eat around 1:00 or 2:00 P.M., you will be less likely to be "as hungry as a horse" (your body soon adjusts!) If you do choose to have something light, eat it at least 3 hours before retiring. This is the first step toward having a "breakfast like a king"!