Post-boxing recovery

Everyone needs help with recovery after workouts, but Parkinson’s adds a special twist to the mix of your options. Recouping your stores of glycogen — responsible for performance in the gym and beyond — is commonly achieved by consuming carbs and protein within 30 minutes post-workout, but but then there’s the issue of protein not playing well with levodopa a.k.a. Sinemet, and thus having to time delivery of that drug so that it works when needed. Fortunately, medical professionals advise taking levodopa 30-60 minutes before meals, so even if you took that drug right before a class, you would be safe having a post-workout recovery snack after class.

Here are some suggestions:

Usually, you want to consume protein (0.2-0.4g/kg, or about 13.6-27.2g for someone who weighs 150 pounds) and carbohydrates together (around 0.8g/kg, or about 54g for someone who weighs 150 pounds) to stimulate an endogenous insulin release that replenishes glycogen stores.

What are some snacks or meals that could accomplish this?

Post-workout smoothie

1/2 c Trader Joes Organic Hemp Protein Powder

1 c Trader Joes Vanilla Flavored Coconut Milk

1/2 c blueberries

1 T Trader Joe’s Almond Butter Raw Crunchy Unsalted

Mix in your blender then stash in a Thermos so you have it available right after class.

Easy-to-pack

1/2 can water-pack tuna

2 handfuls (1 cup) of crushed whole grain crackers

Add mustard or pickle relish for a bit more flavor, but be aware that these can up your sodium intake for the day.

Breakfast-for-dinner

2 whole eggs

1 egg white

1 c chopped vegetables — consider spinach, onions, mushrooms and peppers

Scramble and serve!

Chicken and sweet potato hash

1 cooked chicken breast

3/4 cup of diced sweet potato

3/4 cup of diced apples

Cinnamon, salt and pepper to taste

Saute with olive oil.

The easy-to-pack, breakfast-for-dinner and chicken and sweet potato hash recipes have been adapted from this post-workout meals story by Justin Grinnell CSCS to better meet the needs of my clients and other people with Parkinson’s.

You’ll note that I have focused on recipes without dairy. The reason? Local Parkinson’s expert and naturopath Dr. Laurie Mischley quotes three studies that identified dairy as a risk factor for developing Parkinson’s, and regularly recommends vegan or dairy-free diets for people who already have Parkinson’s.

Blueberries

Getting zzzzzs

Sleeping soundly is an experience that is lost to many people with Parkinson’s. But there are all-natural options – especially important when you’re already juggling bottles and bottles of meds.

Dr. Sara Gottfried is a physician who has spent years exploring the impact of hormones on health, who has discovered lifestyle hacks – instead of drugs – that can help turn around a system out of balance.

In this article, she offers three tools for getting more zzzzzs, including a simple, five-step breathing technique.

Still not in dreamland? Check out these thoughts from sleep expert Shawn Stephenson about how environment and exercise can keep you wired and awake instead of soothed and sleepy.

(Originally published at Rock Steady Boxing Seattle).

Email messaging for Leading Edge Kickboxing

Leading Edge Kickboxing wanted to build their student base via social media and email messaging. This campaign was designed to re-introduce the school to people who had visited once, but hadn’t committed to ongoing training. The promotion gave them the chance to try more martial arts and bootcamps via three days of unlimited classes, with the idea that one (or more) of them might be the perfect fit for their fitness, martial arts and/or self-defense goals.

lekbma_3daysunlimited_1013

 

 

Facebook messaging for the Brad Meacham for Seattle City Council campaign

Brad brought me onboard to manage Facebook messaging in the final weeks of his campaign, to drive home key points about how his platform, that differed from those of his competitors on topics including transportation, neighborhoods and small business, would be an asset to Seattle citizens.

These improvements in Facebook messaging resulted in a 337% increase in monthly active users, 387% increase in visits and 124% increase in likes within a 3-week timeframe.

Brad Meacham for Seattle City Council - Agile architecture
Brad Meacham for Seattle City Council – Agile architecture
Brad Meacham for Seattle City Council - Urban planning
Brad Meacham for Seattle City Council – Urban planning
Brad Meacham for Seattle City Council - Complete streets
Brad Meacham for Seattle City Council – Complete streets

 

 

Brad Meacham for Seattle City Council - Creative class
Brad Meacham for Seattle City Council – Creative class
Brad Meacham for Seattle City Council - Urban planning
Brad Meacham for Seattle City Council – Urban planning
Brad Meacham for Seattle City Council - Magnetic Places
Brad Meacham for Seattle City Council – Magnetic Places
Brad Meacham for Seattle City Council - Pedestrian safety
Brad Meacham for Seattle City Council – Pedestrian safety
Brad Meacham for Seattle City Council - Police
Brad Meacham for Seattle City Council – Police
Brad Meacham for Seattle City Council - Urban Planning
Brad Meacham for Seattle City Council – Urban Planning
Brad Meacham for Seattle City Council - Transit Technologies
Brad Meacham for Seattle City Council – Transit Technologies
Brad Meacham for Seattle City Council - Walkability
Brad Meacham for Seattle City Council – Walkability