Tick-Tock - The Clock Don't Stop

This morning I had the most amazing dream -- one of those vivid, too real dreams that you have right before you wake up.  I was drinking a huge glass of ice cold orange juice and eating a big chunk of dark chocolate.  Here’s my two-block breakfast in honor of my sugar-craving dream:

2blocks: 2 poached eggs using the easy microwave egg poacher from Wegman's sprayed with pure coconut oil, 1/2 c. raspberries and 1/3 c. sweet potatoes

I’ve had my topic for today planned for 2 days, but I am noticing that my focus is off, my ability to organize my thoughts is just a bit more difficult.  This is a clear example of me having to fight through the sugar hangover that I talked about yesterday. 

Word on the street (okay, on Facebook and in the gym) is that many of you are struggling with the volume of vegetables that you are required to eat and the amount of meals you are trying to fit into your busy day.  Look, I feel like a human compost bin too: every two hours I open the lid, dump in some vegetables, and they churn round and round in my stomach. 

This is different than how you were eating before, yes.  But how did that work out for you? Chances are not as well as you would like if you are doing the Paleo Zone Challenge with me.  The main reason we are eating perfectly balanced meals in regularly scheduled increments throughout the day is to stabilize our blood sugar levels.  Blood sugar dictates how we respond to food and the energy levels we maintain throughout the day, and even when we sleep.  My OJ and chocolate dream occurred right about the point in my day where I suspect my blood sugar was at its lowest level.  If you are eating slow-burning carbohydrates and lean protein in regular intervals throughout the day, your blood sugar pendulum doesn’t have a chance to swing very far in either direction.

Some of you are eating at 9 pm, even later, finishing up your meals for the day.  Do your metabolism a favor: get your meals in so that your last one is 2 hours before bed time, then go to sleep for 7-8 hours.  The key to successfully following your blocks is to plan and manage your time.  Plan to eat every 2- 2.5 hours.  Most days, I’m awake for 16 hours.  I have 6 meal blocks.  The math is easy, that’s roughly 2 ½ hours between meals.  But I don’t eat as soon as I wake up, so now I’m down to about 2 hrs 15 min between meals.  As soon as I go longer, which I have the past 2 mornings, I’m having to cram the rest of my meals in to 2 hr and even 1 ½ hr increments.  PLAN.  Make a mental note each time you eat of your next required meal time, and even the time after that. 

“But I’m not hungry.”  Exactly.  You’re eating nutrient-packed foods, and your body is using them.  By weeks 2-3, you WILL be hungry, because your body will have figured out just what to do with this cruise-ship buffet of nutrients, and will be burning them up much more efficiently.  Know your meal choices – artichokes and sweet potatoes pack a huge punch into a small amount.  As good as they are, don’t eat sweet potatoes more than once or twice a day, because of their natural sugar content (notice they aren’t named “bland orange potatoes” for a reason). Save this carb block for when you are the least hungry during the day.  When your appetite is a bit more robust, go for the larger volume carbohydrates. 

Do you know why you are given a free post-recovery protein shake and a small fruit in addition to your blocks? A diabetic could easily answer this question for you.  When you work out, your body converts any sugar it can find into energy.  You use the energy to clean the bar, run the sprint, or jump rope for 36 minutes.  So, if your body is using it, your levels sink.  Low blood sugar leads to lethargy, fogginess, hunger, and the possibility of making poor or impulsive food choices.  Stabilize your blood sugar immediately after your work out – immediately means drink your shake while you are stretching.  Then, get right back on schedule with your meals. 

The same concept follows for the amount of water.  Yes, your eyeballs are floating, so are mine. How did all you women like 36 minutes of jump rope now that your kidneys are working like a well-oiled machine? I ran to the bathroom at least once during that WOD! Manage your water intake by always keeping your bottle near you.  If you are halfway through your wakeful day and not yet halfway through your water requirement, well, you need to kick it up a notch. 

Whether you are consuming 5 or 6 meals a day, the key is planning.  Use your last 2 hours of the day not to eat, but to relax and enjoy whatever it is that helps you wind down (except that lovely cocktail or bowl of ice cream).  You will sleep better, and your next day will be even easier to manage.  Happy eating and back-squatting!