My Macro Journey to Fitness – Part 2

Feed me, Julia!

But how?

Prescription Food

In the Fall of 2009, I started my program in Massage Therapy at The Swedish Institute. Along with foundational coursework like Anatomy & Physiology, I was given an education in Eastern medicine. In my introductory class, we discussed the 5 Element theory to diagnosing and treating imbalances in the body. It broke down the acupressure point meridians and the paired organs that represented diagnostic elements. Dysfunction in these paired organs manifested physically and emotionally in the body. Treatments included bodywork, acupuncture, herbs and nutrition. There were foods to avoid and foods to promote the function of these pairs depending on the diagnosis given. Each element itself was associated with certain tastes and manners of eating.

My mind was officially blown!

Food as a healing prescription instead of an anxiety inducing activity resonated with me. I wasn’t at the point yet where I even liked to eat. All I knew was that I had to eat.

Maybe those cravings for lamb burgers were more than just cravings!

I soon learned that eating disorders like my Anorexia stemmed from imbalances in the paired organ relationship of Stomach and Spleen. Makes sense, right? Food goes into the Stomach and then is transformed and assimilated as energy or Qi that gets stored in the Spleen. Depleting my body of nutrients meant I had very little stored energy. People with Stomach and Spleen deficiencies experience a loss of appetite, digestive issues, difficulty putting on muscle, general weakness and lack of tone in their limbs, metabolic imbalances and irregular menstrual cycles. The emotional/spiritual manifestation of their imbalance is anxiety, worry, excessive thinking, pensiveness, obsessiveness, remorse, regret, obsessions, and self-doubt.

Pretty much summed me up.

I bought and borrowed every book I could find on TCM (i.e. Traditional Chinese Medicine) and Eastern theory. One of my class exercises was to create a 3 Day menu for an element of our choice. You know which one I chose. I ended up implementing this menu in my own life. In the first few months of 2010, I started to see muscle definition and an increase in my strength. My program was a mostly strength based workout with my trainer 2x per week and 2 days of some kind of cardio endurance training on my own.

But by March, I found myself overcome with a strange new craving after my cardio workouts and it scared the crap out of me.

SUGAR!

Not your optimal post workout nutrition

Even though it was scary, this powerful urge for sweet made a lot of sense. Metabolically, I was depleting my energy reserves with the duration of my cardio activities. It was my brain telling my body you need the quickest form of energy available or you’ll crash. This energy is glucose. We derive glucose from consuming carbohydrates. The sugars in carbs are broken down to synthesize glucose which goes directly into the blood stream, also known as our “blood sugar.” From these same carbs, we also manufacture glycogen, a more complex sugar which is stored in our muscles and the liver. When blood sugar is depleted, a chemical messenger gets released that signals the glycogen stores to be broken down to glucose, which then gets sent into the blood stream to replenish our levels.

My, then, boyfriend was all too happy to entertain this new craving and together we indulged it. Maybe I felt safer to consume sweets in his presence because it took the edge off of the guilt I felt. Sugar in any form was something I avoided and restricted. It caused me to have anxiety and made me moody. My periods were more painful. And the worst result of all was an increase in my body fat percentage by the year’s end because I wasn’t careful with my portions.

This habit could not continue.

I clearly had to change the way I was working out on my own and what I was consuming afterward. I didn’t want all my hard work to be for nought.

The science of snacking, post workout

I looked into the chapters on nutrition in a few different Exercise Science textbooks. Many of them spoke about consuming a high glycemic index carb within a half hour to an hour of endurance workouts in order to replenish blood sugar levels and prevent the muscles from being targeted for glycogen breakdown. Muscles need that energy to repair themselves, not to keep you from fainting after your workout. Also recommended for muscle repair and recovery was a protein, preferably from the 8 essential aminos family and especially high lucein in nature, along with a source of Omega 3 fatty acid. The above macro-nutrients were recommended to be eaten within 90 mins post workout. If I could create a snack that encompassed all the macros I needed, I would not only be doing my body good, but would also be shutting the sugar cravings down for good.

Box Jumps – an advanced exercise in this High Intensity Interval Training routine

I discovered High Intensity Interval Training or HIIT while watching a documentary on obesity in the UK in 2011. I learned that 20 minutes of intense activity done in short intervals using 90% of my max energy level with even shorter rests in between accomplished more than any of my 90 min cardio benders.

This was a more efficient way of getting my cardio in no matter what my schedule was like. I started with beginner level intervals and within a year, made it to more advanced routines. I already had a good cardio base to work with and I was careful not to do movements where I felt my form was anything short of perfect.

MAJOR NOTE: HIIT is something to work up to. You cannot go from a sedentary lifestyle right into this kind of exercise. You need a strong cardio vascular system and a keen understanding of form before going “balls to the wall” – seek out a trainer that can get you there!

It may have taken almost 7 years, but I had finally found the fitness formula that worked best for me – a combination of strength training and HIIT along with proper nutrition to support my activity levels.

And an amazing thing happened. I started to like eating.

My Macro Go To’s

I make my own post workout snacks on the days where I was not running to work after training. I’m not anal about measuring out the exact proportions of high glycemic carb, protein and fat, but I more or less estimate a portion size that my body responds well to (i.e. no cramping, stitches or bloating after eating)

One of my favorite post workout snacks is a cup of full fat Greek yogurt, with 3 Medjool dates, a tsp of Greek honey and 2 tsps of tahini.

I also created a shake recipe that tastes a lot like lemon cake batter. I blend 1 cup of Kefir (a fermented milk drink similar to yogurt that is a great source of probiotic strains for your GI), 1 frozen banana, 10 blueberries, 1 tsp almond butter and 2 tsps ProOmega D-Xtra liquid from Nordic Naturals (a great source of Omega 3 fatty acid).

Lemon flavored source of Vitamin D3 and Omega 3 fatty acid

Lastly, when I’m in need of a snack on the go between clients, I prefer the  Go Macro macro-nutrient bar along with some kind of fruit. My favorite combo to date is the cashew butter macrobar “sweet rejuvenation” (pictured below) with a medium sized ripe apricot.

 

ADDITIONAL SOURCES and READING:

Journal of Applied Physiologyhttp://jap.physiology.org/content/89/5/1845.full

Muscle Glycogen Synthesis Before and After Exercisehttps://www.ncbi.nlm.nih.gov/pubmed/2011684

Haff, Gregory G and Triplett, Travis N. “Essentials of Strength Training and Conditioning, 4th Edition” (NSCA, USA)

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