Honey Bacon Rice Cakes and the Importance of Carbohydrates Timing!
Today I’d like to share a little bit about carbohydrate timing, blood sugar, and cortisol levels. This last post on adrenal fatigue is a tricky one, mainly because it really depends on the person. And like I mentioned before, this is just what’s been working for us in regards to preventing full blow adrenal fatigue.
Alright, so far we’ve covered gut health, probiotics, immunity, sleep, and maintaining trace minerals. But what about food? Can what you eat and when you eat effect your cortisol levels?
Here’s a snippet of what can happen when cortisol and adrenals are not in homeostasis.
Elevated cortisol may be followed in time by an extended period of low cortisol if the adrenal glands fatigue as the result of constant over-stimulation and become less able to respond to stresses.* However, the health effects of the high cortisol phase may remain, now complicated by the adrenal fatigue.*
So stress (too much) can cause an imbalance of the cortisol levels. Cortisol is a hormone that helps maintain blood sugar levels. Cortisol, along with other hormones, is what you call a “stress” or “gluco-counter-regulatory” hormone – which means when it’s too high or too low, your blood sugar will rise. And during adrenal fatigue, cortisol levels may not be able to sustain blood glucose levels. Low cortisol combined with low glycogen reserves means the blood glucose will drop. source
From an athlete standpoint, we wanted to keep the glycogen levels in check and blood sugar stable. That means making sure the kiwi is getting the appropriate amount of carbs after his training and then focusing on nutrient dense foods to keep his blood sugar stable through out the day. So we focused on adding in a little more carbs and salt after intense training sessions as well as at dinner so that his blood sugar wouldn’t drop too low before bed.
Ingredients:
- 4 cups of white rice (preferably sticky rice)
- honey or maple syrup (this can be however much or little you want here)
- ¼ cup peanut butter or Nuttzo
- ⅓ cup chopped bacon or coconut bacon for vegans
- 2 teaspoon vanilla or butter extract (optional) – butter makes it’s more savory, vanilla more sweet.
- butter or coconut to mix into rice after cooking
- Optional add in- chopped dates
- Option 2 – add in a a few tbsp. of one of the following: peanut flour, coconut flour, or vanilla protein powder.
Directions:
First, rinse your rice and let it soak for 20 minutes. Then cook according to directions in a large pot or rice cooker.
Note: Rice cooker works better for stickiness.
Once the rice is cooked, transfer to a large bowl and mix in a few tablespoons of coconut butter or butter and your protein powder or pb flour if you decide to go for option too. Then add in a fair amount of honey and your extracts. I think I mixed in at least ¼ cup. Once that’s done, set aside and let it get sticky. Sometimes I like it sit overnight.
Next, oil your muffin pan. Spread half your rice mix into each muffin tin and press down to make it even. Then add in your nut butter and any extra’s you might want in the middle (like more bacon or chopped dates). Then refill the muffin tin with more rice mix. Once done with the filling, add the rest of your rice and press down to make even and flat. Bake at 375F for about 35-40 minutes. Just depends on your oven. I broiled the last minute to get the bacon extra crispy. Let it cool.
Once cooled, you can either can either coat with more protein or pb flour or leave it as is.
Makes about 12-16 muffins depending on the size of your pan. I use both small and medium.
These are great during long rides. You can also crumble them up and throw some eggs and plantains on top for a post long ride/run meal. Strange but good, right Laura?
Lastly, we increased the good fats (even more) in order to make sure he was absorbing all those fat soluble vitamins.
Like I said, trying to get your adrenals to function properly can be tricky, but I happy to report that this worked for us. The kiwi is sleeping better, training/recovering better, and is less stressed. Which is perfect because his next block of racing is coming up in a week!
The Cotter Cortisol Conclusion—> eat every 2-3 hrs, eat more good fat, don’t drop too low in carbohydrates for your training and recovery, sleep more, cut the caffeine, and add additional sea salt to drinks and food.
So whats your conclusion? Can what you eat and when you eat effect your cortisol levels?
Cheers!
LC
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Wow, so creative and unique!
xoxo Sarah Grace, Fresh Fit N Healthy.
thanks sarah! It’s quite tasty too!
Thank you for reminding me added salt is a good thing after intense workouts!
totally is! let me know if you try these as well Hilary!
Are these similar to what Tour de France cyclists eat? Do you think these would be good during a run? I’m looking for a better mid-run fuel than gels or candies.
After reading this series, I kind of feel like my approach to handling stress was pretty damn good. Certainly not as scientific as this and I could use improvement, but I do 100% believe what you eat/drink can impact how you feel on a daily basis.
Plus you know how I feel about carbs. 🙂
I really enjoyed this whole series. Thanks again!
i think you have a great approach to stress! i truly admire that. Plus your food cures of course!
I really feel like my cortisol is really out of whack. I work out a lot…probably two much–most days 2 hours of cardio, lifting three times a week, and throw a lot of walking on top of that. I feel like I am making zero progress. 99% of my carbs come from fruits and green veggies. I don’t really eat any starchy veggies and my fruit is an apple a day. I feel like the harder I work out, everything goes to my stomach–i.e. stomach fat! Is this a sign of weird cortisol??? Also, I have heard that if you go too low carb it will effect your thyroid???? Should I add in more starchy carbs?? Do you think I’d actually see more muscle growth if I did??
sounds like you need to rest and let replenish your adrenals and your body. Nourishment will help, and yes too low carb can affect hormones. Try adding in sweet potatoes and squash. xxoo
These rice cakes look so interesting…and delicious. I definitely have to eat every couple hours and I need my carbs in a bad way!
i hear ya!! and yes, you’d love these. embrace the strangeness! haha
Ahhh I wish I knew more about all this science like you do! So thank you for writing about it. 🙂 I’m glad I’m not a pro athlete like Kiwi bcuz I wouldn’t waannnnt to cut the caffeine, haha. But I THINK the best eating style for me is including a healthy dose of good fats in every meal, some protein, and just medium amount of carbs. I guess 1/4+/1/4+1/2 (carbs)??? If I eat too little carbs for whatever reason, I get hungry sooo fast and then my body gets thrown up for the rest of the day.
Oh! And I’m not sure if you would know what I’m talking about and I know you’re not a dr., but any feedback or opinion would help because I know you have so much good info already! Yesterday I woke up EXTREMELY DIZZY and everything spun around for forever. I felt weak and didn’t even want to eat, but thankfully everything subsided after 3 hrs or so, after Greg gave me a about 1/4 C of pepsi because I was wondering if it had to do with indigestion–although my tummy felt 100% fine to begin with. Do you have ideas of what that might be?
have you had glucose testing before? You might want to see how you can check your blood sugar. Wondering if yours drops very low during the night. Or have you had an ear infection recently? feel free to email me.
I think what you eat, or don’t eat, can effect all kinds of things in your body. I carry a lot of belly fat for someone my size so I’m always concerned about cortisol levels.
I’m going to have to check out the coconut bacon. Interesting.
have you had your cortisol checked?
I had a bunch of blood work done recently and everything looked good. I didn’t specifically ask for my cortisol to be checked though. Perhaps I should.
I just bought my first jar of coconut oil. Trying to add in some healthy fats. Gotta learn how to use it.
It is SO refreshing to hear someone praising carbs rather than shunning them. Carbs make my world go round. They make me happy, give me energy, and keep my stomach from acting up too much. I’ve tried the whole low-carb diet thing on a few occasions, and oi… what a nightmare that was 😯
There is a reason we said “bread of life.” right? hehe. #carbs
I’m in love with these! I am going to have to make them very, very soon.
let me know if you do!
I feel like I don’t know enough about cortisol but I do notice how my blood sugar effects my runs/moods in general. Definitely thought-provoking! And now I want a rice cooker to make these rice cakes…
it’s all so connected, yes? and let me know if you end up getting a rice cooker!
I seriously can’t wait to try those rice cakes. I admire your crafty cooking!
Also digging the “cotter cortisol conclusion” -hah!- but sorry I will never cut caffeine 😉
let me know if you try the cakes.. you can add caffeine. LOL!
Recipe looks delish! Great info as well! And yes, I’d totally love for us to run together! One day. one day! (crossing fingers!)
I’m awful about eating every few hours and I pay for it dearly by having a very unhappy stomach at times. I enjoyed your series and hope to take it and try to use it as I continue to pursue my goal of running an ultra.
Yes! You can do it! I’ll be happy to help
This series is so great- thanks for all the info and explanations!
Mmm- never even heard of cocnut bacon- I’ll have to find that up here!
Happy Friday!
Just loving your posts on this Lindsay! You are helping so many!!!! And YES, Kiwi is lucky to have you! 🙂
So glad! We all need these health refreshers from time to time, yes?
Very interesting and great tips on how to maintain cortisol. It’s so important to eat healthy carbs while training, and making sure your body has enough fuel. I like the tip about the sea salt…did not know that one! I regularly use sea salt when cooking 🙂
You will love the salt drink for energy! Let me know if you do it
I sometimes suspect I have a cortisol issue bc all of my fat goes to my belly, and no matter how hard I work out or run, it feels impossible to make it go away. I know I should cut down on coffee though…but it’s a catch 22 because it also helps me get pumped up before a workout or run!
Oh yes, been there. Can you switch to tecccino herbal coffee for a while?
Great advice. I believe proper nutrition makes such a big difference in performance. Anytime I’m not getting the nutrients I need I can always tell by how my workouts feel.
Amen!!
So interesting. I love the detail you go into, and I love the education 🙂 Thanks so much for sharing!
Glad you love my nerdy side
Ooohhh, good stuff Lindsay! Adrenal function is so vital for so many of us, but yes I agree, it’s very tricky indeed. Keeping blood sugar balanced is crucial for me. Too much sugar (even natural like coconut sugar, honey, etc., and fruit) and I go into complete fatigue. I’ve also been trying to keep my grains low too but I noticed I felt better when I added more in while traveling early this month. Going to have to revisit that!
Timing is key for me. I need to eat protein in the morning and I have to have fat/carbs at night, right before bed. I don’t seem to need anything specific pre/post exercise though. Probably because I’m not doing anything hard core enough. 🙂
Yup… Twin
I love the info you’re posting on this. I have long suffered from sleep deprivation due to stress and started taking the adrenal supplement you recommended earlier this week. I hope it makes me feel better. Between the stress of my job and my training, I feel stressed all the time and rarely sleep. Random question – my Mom’s nutritionist told her this week that coconut oil is bad for you. She just had open heart surgery. I’ve read conflicting things on coconut oil. Thoughts?
curious as to why she was told coconut oil is bad. Is she watching her saturated fats due to gall bladder issues? Coconut oil is a different type of fat. http://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be
You’re such a smart cookie! Carb timing is so precise for hubby I’m sure! He’s so lucky 🙂
Considering I (and most people) get really crabby when the carbs are TOO low I would say that carbs help with stress for sure!
yes! preferably in the form of a pb and jell sammy. right? haha. How are you?https://www.cottercrunch.com/wp-admin/edit-comments.php?comment_status=all#comments-form
LBC are giving me 3 times carbs a day currently on Training days – and yes, also at night. I never made better progress in my strength training that with this! It’ SO interesting to find out about those hormones. Thank you so much for all this helpful info. Glad the Kiwi is feeling better! Also, that plate with the egg…..oh holy delicious.
Ohh so glad that LBC is doing that!! Keep those hormones in check
I think I’m going to try to make these this weekend! My husband’s long training rides are picking up and this sounds like a good snack for him.
let me know how it turns out Brianna!
Awesome post. My conclusion is the same as yours
Ahh great minds
You are so insanely smart, my friend. And the perfect sherpa. I learn something new in every single one of your posts!! and this strange but good combo looks sooooo good!
Nah, I’m just a dork
i am still a disaster here. however, why i am disaster is becoming more evident so maybe the insight will help me better apply some of these items. i love this series and all your nutrition wisdom.
Well now we know and can address it. Yes!
Thanks friend! You are such a wealth of knowledge friend. You should write a book. I’d buy it… just sayin…
I’m with you Brittany! 😉 Great post, Linds! Thanks for sharing!
Another great, informative post for everyone! This is an interesting recipe–I can’t imagine it, but I’m sure it all works! : )
I think you’d like it. Or use coconut instead of bacon
Very interesting! Honestly, I can’t say that this is something I’ve really thought too much about before, but eating (or not eating ) definitely effects so many different things, so I would imagine that it would absolutely effect cortisol levels as well. And these rice cakes sound like a delicious way to take care of that issue! I love the combination of flavors!
and even more now that you are pregnant! yes?
The rice cakes + eggs meal looks fabulous! And this was an excellent series of posts. I definitely think timing of food and training can affect our cortisol levels; it is a stress hormone after all, and too much exercise and not enough food are definitely stressors. Thanks for putting it out there in an easy-to-understand way. Glad your guy’s back to feeling better!
yes, agreed! dang hormones. haha. But we must learn to love them and nourish them, yes?
So much good info. I totally goofed up with my carbs and re-fueling yesterday and felt crummy for quite some time. Sometimes it feels overwhelming trying to get it all right.
Oh my! The rice looks so delicious, my mouth is watering. I have been avoiding sugars, because I am above my ideal racing weight and the honey sounds so good! I get to carb load today! yeah! Must try!
you know i am love, love loving this series! Keep it up, we all need to know more! I recommended you to someone the other day for nutrition coaching, hope they reache dout!
thanks! i’m still working on fixing you! haha. my goal! LOL! p.s how are you this week?
Kiwi is so lucky to have you 😉
I have just started adding rice more to our diet this year. Love it. And as a girl who finds herself pulling her hair out from stress this week has been great. Going to try my first probiotic supplement!
Lindsay, I have loved this series! Thanks so much for explaining the cortisol connection… it’s definitely a tricky hormone to figure out, but a really important one too! So glad to hear the kiwi is feeling better, and good luck in next week’s races! 🙂
I’ll pass along the luck to him!!
Mmmmm… bacon. I don’t really like rice, but you sold me. I’ll take 2 dozen in the form of balls. 😉
You got it bro
Such a great post! I need to make those rice cakes for the boys. They would go nuts over them! I’m so excited for you guys right now. I’m quietly cheering James on all the time! I’m so glad he’s feeling strong this season. No doubt you are a big part of that. 🙂
oh how i miss you!! praying for this season too! we shall see. It’s in god’s hands. When do i get to see you next?
Great post as usual! I think many people are so confused on nutrition for exercise. When to eat, what to eat, etc. And yess to the healthy fats! Very overlooked.
Love this! I feel like I can tell now when i haven’t had enough carbs after a long run, recovery definitely suffers for me. These are great recipes. Plus sign me up for anything involving eggs and plantains 🙂
yes! totally agree. and love me some plantains, always
Yep, I needed this post again. I am wondering now if my levels dropped too fast in the week before the race as my stress levels suddenly plummeted and I did not have much to do. Would that cause a feeling of fatigue? Hmmm! This is good to know, and thankfully I am very good at adding good fats in every few hours thanks to my nuts addiction. Thanks for sharing….I wish i had a rice cooker!
most likely. You cortisol probably dropped after being so high. Enter fatigue. I’d try adding brazil nuts for selenium each morning. And salt of course. Keep me posted! wish you lived here!
Great advice… I usually neglect my eating during training and need to remember this (although I’m not training for nearly the distances your hubby does). Never heard of coconut bacon?!
i found it here. http://www.phoneybaloneys.com/bacon/ at whole foods. Pretty tasty!
Great final posting on this- and such an important one. Eating and timing can definitely play havoc with cortisol levels and I found personally, a higher carb and carb with every meal kind of diet works wonders for me- although evenings being based more around potatoes instead of rice or bread. Great post and great recipe- honey and bacon? !