It is a peaceful and beautiful scene as a look out my home office window and see a freshly fallen blanket of white covering the lawn, trees….the sidewalks, porches, and driveway! The peacefulness and serenity of the vision outside has inspired me to do something I have not done in many, many years…. I am going to shovel snow. Normally a task for my son, I have decided that I myself will tackle this moderate-intense physical task (and it is intense… hence the purpose of this blog entry).
As many of you know, I’m in the midst of 10 days of Step 1. Every year, on January 2, I do a ten day stint in Step 1, followed by ten days in Step 2, and finally a return to Step 3.
When in Step 1, activity/exercise of moderate to high intensity that lasts for more than a duration of 30-40 minutes will require “fueling it forward”. If you or anyone else on Step 1 of The Metabolism Miracle will be enjoying the fluffy white while skiing, snowboarding, sleigh riding or shoveling …..you should follow the following guidelines:
The first 8 weeks of The Metabolism Miracle is a “means to an end” phase that is necessary to allow the pancreas and liver to rest and rehabilitate. For the organs to “rest”, the carbohydrate content must be low enough to keep the glycogen stores in the liver and muscles emptied. This temporary low carb step will definitely accommodate regular exercise such as 30 minutes of walking, weight training, swimming, gardening, etc. For exercise of moderate to high levels of intensity that will last over 30-40 minutes (such as skiing, snowboarding, sleigh riding, and snow shoveling) your body will require an additional fuel source. This “fueling forward” will enable you to have a great time and workout without “hitting a wall” or becoming exhausted. Fueling forward will energize you during your intense activity with no residual effects. After the work-out/activity, you are back to normal with no left over carb-effects!
FUELING IT FORWARD
Choose one of the following and repeat for each upcoming 30 minutes of activity:
1 apple, 1 orange, ½ banana, ½ cup natural applesauce, 8 ounces Gatorade, 4 glucose tablets, 1 Tbls honey
- At the start of the workout/activity (moderate to high intensity) that will exceed 30-40 minutes, choose 1 serving from above list. This will fuel your first ½ hour of activity.
- After ½ hour is complete, take another single serving from above. This will fuel the upcoming ½ hour.
- Repeat as above for each upcoming ½ hour you will continue to exercise
When your work out is complete, take one of the following protein choices within 30 minutes of completion of work out:
Low carb shake (EAS low carb, Atkins Advantage), cheese stick, spoon of natural peanut butter, your next Step 1 meal or snack.
Fueling your moderate to high level of activity is an essential part of the MM program while on Step 1. If you plan on shoveling and will be outside, an easy way to do this would be to bring a bottle of Gatorade with you. Drink 8oz right before you begin. 30 minutes later, repeat 8 ounces to fuel the next 30 minutes, and so on. (You can also put hot tea in a thermos, for a 16 ounces Thermos you would add 2 Tbls. of honey. Drink 8 ounces before you start and finish 8 ounces at the 30 minute mark). When you come inside, have a string cheese or your Step 1 lunch or dinner or snack that contains protein.
If you will be skiing/ snowboarding/ sleigh riding, glucose tabs are a great option as they are small and can fit right inside your jacket or snow pants pocket. Take 4 glucose tabs pre-activity and then 4 for every 30 minutes that you are continuously doing activity. A good time to eat them would be on the lift in between runs. Remember that this “fueling” applies to ANY moderate-intense activity/exercise that you participate in while on Step 1 that will last more than 30-40 minutes It is not necessary for a 30 minute walk, leisurely bike ride. And now I am off to bundle up, brave the elements, and enjoy the snow! Diane