Step 1 Snow Bunnies; Before you shovel, ski, skate, or snow shoe, Read This :)

shoveling 1


It can be a peaceful and beautiful scene as you look out your  window and see a freshly fallen blanket of pure white snow covering the lawn, trees….the sidewalks, porches, and  driveway!  The peacefulness and serenity of this vision is broken when you realize that someone (you, perhaps?) will have to shovel that snow.

The good news about playing in the snow (skiing, ice skating, snow shoeing) or cleaning off the sidewalks, porches, or driveways is that it counts as moderate physical activity.

Every year, usually during the first week of January, embarks on The BIG 2015 Restart/Startup.  We all begin by doing 8 weeks of Step 1 of the Metabolism Miracle.

When in Step 1 of The Metabolism Miracle, moderate or intense physical activity that lasts over 30-40 minutes duration requires “fueling forward”.

shoveling 2

Why would we need to fuel our exercise?


During Step 1, our body is purposely put into a fat- burning mode.  The glycogen stores typically found in the muscles and liver are kept low to decrease the amount of insulin our pancreas must release.  By decreasing insulin release, we increase fat burning!


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 ….. simply 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 lower 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!

shoveling 3



 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 regular Gatorade, 4 glucose tablets, 1 Tbls honey, 3 Gatorade Chews.


  1. 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.
  2. After ½ hour is complete, take another single serving from above.  This will fuel the upcoming ½ hour.
  3. 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, or even your next Step 1 meal or snack.


Fueling your moderate to high level of activity is an essential part of the Metabolism Miracle 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 32 ounce 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 tablets (over the counter in your pharmacy) or the new Gatorade chews  are a great option as they are small and can fit right inside your jacket or snow pants pocket. Take 4 glucose tabs or 3 Gatorade chews  pre-activity and then repeat at the start of every 30 minutes that you are continuously doing activity.


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 to fuel forward  for a 30 minute walk, or leisurely bike ride.



Love Diane Kress’ work?  Here are links to her books and support site!


The Metabolism Miracle:

The Metabolism Miracle Cookbook:

The Diabetes Miracle:

The Interactive Support Group for Followers of The Metabolism Miracle and The Diabetes Miracle:





About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
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