This week has kind of kicked my ass, and there isn’t really an external rhyme or reason.
Basically, I am contending with that one week a month that many female bodied people have. I know my ladies know what I mean: it’s the one that just fucking sucks for energy. (for the record, this is the week before my period, and by the time my actual period arrives I feel much better.) For the past few days I’ve been lethargic, I’ve been hungry, I’ve had zero energy for exercise or super elaborate meals or even to have a whole lot of specificity around what I’m eating. I’ve been simplifying: meals are non-creative at this point (baked potato, broccoli, nutritional yeast, tempeh, ad infinitum) and I’ve skipped my fasted cardio all week in favor of more lifting sessions because fuck it, when the going gets sleepy, the sleepy lift weights. (that’s true for everyone, right? guys? anyone? Oh, just me? Hmmm.)
It has been good to go slower, eat chiller, and to rest more. here are a few articles I found while surfing the net as I relaxed!
I totally struggle with healthy doses of depression and anxiety from time to time, because I am a human being in a terribly bizarre and heartbreaking world. This guide was written with teenage girls in mind, but because I think I’ll always be a bit of a sullen teen at heart, it spoke to me perfectly.
You know what I fucking despise? Those weird pop-up internet ads (often on health and wellness blogs!) with a picture of a cartoon banana and the words “5 foods you should never eat!” emblazoned across it. WHAT IS UP WITH THE BANANA HATE, TURDZ OF THE NET? This list is a spoof on that whole thing, and actually includes some real talk about when it makes sense to avoid certain foods. Spoiler alert: no specific foods are mentioned and the whole thing has a spin of both food and body positivity. My kind of list!
This article was an insightful and beautiful rumination on the difficulty and importance of friendship as we age. I just turned thirty-one, and I have to say: the list of people I am close with has gotten smaller, and I have a tough time getting out there to build new relationships. This article totally spoke to that conundrum directly, and inspired me to keep trying.
Muscles by Brussels is my favorite podcast and real talk about eating disorders is possibly my favorite subject. This episode gets kinda gritty! It talks about the relatively unspoken dangers of dieting within a vegan athlete competition context- a subject I have been dying to hear more about.
This dream boat of a wrap needs to get in my hands- STAT. I’m totally willing to break out of my lazy food rut for a taste!
Happy weekend <3
I am writing from the warmth of my porch to show you a typical day of Lacy Davis eats and talk to you about nutrient timing.
As a person who is excessively interested in all things health and wellness related, I am constantly presented with different (and opposing!) theories of how to eat for best health and “best” body composition. (I don’t think there is a best body composition, but I am going to use the phrase for ease of communication.) Nutrient timing is a theory that has been around for quite some time- so long, in fact that people are actually starting to produce studies against it, which is when you know a theory really has clout.
SO, here is the nitty-gritty: nutrient timing is a nutritional strategy that involves eating certain macronutrients at certain times for maximized muscle growth and fuel usage. Certain combinations of nutrients–primarily protein and carbohydrate–are to be consumed primarily around workouts and limited elsewhere.
There’s flaws in this theory (vegetables are carbohydrates, and those clearly should be consumed whenever), but many people that I know have used this strategy and liked the results. When there is a lot of back and forth around a subject, and it doesn’t seem particularly damaging, I think it makes most sense to try it out for myself, which is what I have been doing for the past 6 or 7 months.
For me, nutrient timing is essentially this:
Complex carbs for breakfast, fast digesting carbs and protein post workout, veggies with protein and a little carbs for lunch, protein and veggies for snack, protein and veggies for dinner, fat and protein for snack. Basically, my day is like a wave: carbs, then protein, then fat. (which is not to say that any of my meals lack ANY of these macronutrients. The wave simply illustrates what macronutrient is FAVORED at what time.)
The nutrient timing story says that post exercise is the most critical part of the theory, and that proper nutrients around exercise both rebuild damaged muscle tissue and restore energy reserves. As you can see, carbs are favored around my workouts, which might be surprising to some. For many years, I had a post workout protein shake with Vega Sport Protein Powder and unsweetened almond milk. Now I know that the lack of carbs may mean that I wasn’t giving my body ALL of what it needed after a workout. Adding a banana to that mix makes the shake much more optimal.
Now that you know the logistics, I will show you my food.
Breakfast: unsweetened almond milk, blueberries, oats, cha seeds and puffed kamut. After this I took a 90 minute olympic lifting class which involved hang snatches, front squats, stifflegged deadlifts, a superset of plate crunches, russian twists, and planks and a metcon of 200 Double Unders, 20 Back Squats at 105 lbs, 20 V-ups, 20 Ring Dips and a 200 meter Sandbag Run.
Post workout I had a smoothie with a banana, some strawberries, one scoop True Nutrition Pea Protein Powder in cake batter flavor (!!!) and some almond milk. It is worth noting that I used to love avocado in smoothies, but these days I know that fat inhibits protein absorption, so I keep my post-workout versions fat-free-ish.
Lunch: I have been LOVING challenging myself to make 99% of my lunch and dinners with ingredients from my local farmers market. This giant salad bowl was Beyond Meat grilled chicken strips, black beans, steamed potatoes, romaine, carrot top pesto, cauliflower, salsa, lemon juice, broccoli, salt, pepper, and nutritional yeast.
This snack was romaine lettuce leaves filled with salsa and Gardein Beefless ground.
My dinner salad was more romaine, cauliflower, broccoli, pesto, and beyond meat chicken, with the edition of ginger turmeric fermented cauliflower, grilled green onions, and cucumber.
My last (and favorite) meal of the day was a protein waffle (made from scratch and extremely low carb) with peanut butter on top. The best time of the day is peanut butter time, and I don’t care who knows it.
So what are the results of nutrient timing for me so far? Well, I am definitely leaner. My metabolism feels like its totally revved, I have a ton of energy, and my muscles are popping. But is this BECAUSE of the nutrient timing? Or is it the switch up of workouts I’ve had in the past few months? Maybe its the increased raw food intake, or my emphasis on veggies? The problem with taking results of self-regulated experiments as fact is simply that there are so many individual variables that it is honestly impossible to certainly come to a conclusion. I will say I am loving my body, my fitness, and my routine as of late, so I am going to keep doing what I’m doing until its no longer palatable.
Have you tried nutrient timing? Do you think it’s a worthwhile protocol?
|Mole Roasted Chickpeas|| |
- 1 teaspoon coconut oil
- 5 cloves garlic (minced)
- 1 medium red onion
- 1 15 oz. can fire roasted tomatoes
- 1 cup low sodium veggie broth broth
- 1.5 cups Cinnamon flavor KeVita tonic (or 1.5 more cups veggie broth + 1 teaspoon extra cinnamon)
- 2 chipotle pepper in adobo sauce
- 1 tablespoon dried oregano
- ½ teaspoon ground allspice
- ½ teaspoon ground cinnamon
- ½ teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon sea salt
- ¼ cup raw cacao powder
- 2 ounces unsweetened baker's chocolate
- 3 cups chickpeas
- Pre heat oven to 350 degrees
- Place the coconut oil in a medium stock pot over medium heat. Add the garlic and onion and cook for 8-10 minutes, stirring frequently until softened. Feel free to add a splash of water if it appears to be drying out.
- Add the tomatoes, veggie broth, KeVita, peppers, and spices (oregano through cacao powder). Reduce heat to low and simmer on medium-low heat for 30 minutes. Stir occasionally.
- While sauce is cooking, skin your chickpeas. This is not 100% required, but really helps the beans soak up the Mole.
- Add the Baker's chocolate and cook over low heat for another ten minutes until the chocolate is melted.
- After the sauce is cooked, use a stick blender (or regular blender in batches) to puree until smooth.
- Pour chickpeas on to a baking sheet and pour the mole over the top, giving everything a quick toss. Bake in oven for one hour, or until liquid has dried up, leaving your chickpeas with crispy bits.
I hope you enjoy!