Oatmeal Chocolate Chia Cookies

There’s truly nothing better than the smell of toasting oats. Except maybe these cookies baking. With the added scents of cinnamon and chocolate in this recipe, the smell of these cookies fresh out of the oven fills a home and a heart with happiness.

oatmeal chia cookie

This recipe was another experiment in making a slightly healthier version of an old staple. It contains sugar, so it’s still meant to be a treat, but with the added fiber from the extra dose of oats, and the healthy Omega-3 fatty acids from chia seeds, this version of the classic oatmeal chocolate cookie at least has a few redeeming qualities.

The chia seeds are ground (I used a coffee grinder) to increase the surface area. This makes them more bio-available to the body, and once moisture is added to the dough, forms a gel to hold the cookies together since they lack gluten.

If you look back at my Hemp Cocoa cookies, my goal when creating gluten free cookies is to not use other grain mixes, and to come up with a version that tastes as good or better than the original, has a better nutrition profile, and just happens to be gluten free.

Oatmeal Chocolate Chia Cookies (gluten free)

10 ounces butter

5 ounces cane sugar

5 ounces brown sugar

2 teaspoon vanilla extract

3 eggs

10 ounces instant oats, toasted

12 ounces ground oats

2 ounces ground chia

1 teaspoon baking soda

2 teaspoons ground cinnamon

½ teaspoon salt

10 ounces semi sweet chocolate chips

Cream together butter and sugars. Mix in eggs and vanilla. Combine dries in a bowl and add to wets. Mix until well combined. Mix in chocolate chips. Allow dough to sit for 10 minutes before scooping with 2 ounce scoop. This allows time for the chia to become mucilaginous and holds the dough together better.  Flatten cookies into discs before baking. Bake 10 minutes at 325*F.

oatmeal choc chia cookie

Enjoy!

What’s Wrong With Me? (aka My Journey with Hashimoto’s)

summit wellness

It’s been years since I felt as strong as I used to.

Ever since finishing my thru hike of the Pacific Crest Trail, I’d had bouts of extreme fatigue, deep muscle soreness, cold intolerance, mood swings, and hair loss. An assortment of seemingly random symptoms that would come and go, leaving me feeling confused and frustrated.

Many of these symptoms have been present in my life for a long time, but after finishing the PCT, they became much more pronounced. I expected to finish feeling stronger than I’d ever been before. I’d jump right back into trail running and be at a new level of strength and endurance. Instead, I couldn’t run more than a few miles without feeling extreme exhaustion. I was depressed. I wasn’t having my cycle and I often felt sore for no reason.

I’ve always been athletic and health conscious. I was doing everything I knew to do to be healthy. And I still felt horrible. After a few months of rest and experiencing only minimal improvement, I went to see a doctor. I had some blood work done, everything came back “normal”, and I was told that perhaps I needed to improve my diet, exercise more, and that essentially, it was just in my head. This was frustrating, as I was a health conscious vegetarian who exercised daily, and I knew my body well enough to know something was not right.

At this point, it became clear I’d have to find my own answers. Due to a background in biochemistry and decades of reading health publications, I had a good foundation to start from. I read and listened to anything I could find having to do with adrenal and mitochondrial health. I sought out mentors, I interned under wellness practitioners, and I completed a Botanical Medicine Certification to understand what would truly support my body rather than cover up symptoms. I studied functional nutrition and began a certification to become a Holistic Nutritionist.

I experimented with different diets, training protocols, and supplements. Symptoms would come and go. I was continuing to train for ultra marathons and my performance would come in waves. Sometimes I’d feel great and run for hours with no problem.  Other times, I was weak, tired, and lacked the stamina needed for long runs. Despite the times when I didn’t feel well, I continued to push myself to run daily.

I’d built an identity around being athletic, outdoorsy, and tough, and pushing through is what you did whether you felt like it or not. While this mentality has served me well in several endeavors, including long distance hiking, I was causing my body to be further depleted without even realizing it.

Eventually, I found my way to a functional medicine practitioner who did an extensive intake, including a full thyroid panel. It was then that I discovered I had Hashimoto’s thyroiditis.

Hashimoto’s is an autoimmune disease in which the body attacks it’s own thyroid gland.  The thyroid gland produces thyroid hormones, which have wide-ranging functions in the body, including regulation of metabolism, growth and development, and temperature control.

When I finally received the diagnosis, it was somewhat of a relief. I’d been struggling with an array of unexplained symptoms for quite some time. Despite all the research and self-experimentation I’d done, I still had no real answers up until this point.

My reaction came in waves. At first, I was glad to have something to target. I knew my direction. I could make a plan. Next came the frustration of knowing that autoimmune conditions are hard to treat and something you manage for the rest of your life. My identity as a long distance hiker and ultra runner was in peril. What if I never fully recovered? What if I had to give up long treks in the wilderness–the activity that filled my soul the most?

And during all this time, I was in denial of the heaviness, the seriousness of what this meant for me. I thought I would remove trigger foods from my diet, take a break from training, and be back to 100% in no time, right? Not quite.

I realized this is a pattern for me. I tend not to acknowledge the heaviness of an event or situation. I put blinders on and convince myself that everything will turn out fine. This lens of optimism and guaranteed triumph over hardship has served me well in life. I often push forward instead of letting fear get in my way. But it finally came crashing down on me that this tendency has also kept me from fully experiencing life and fully feeling my own struggle and that of my loved ones. Not fully feeling kept me from being as empathetic and present as is necessary to process and move through hardship.

There are many factors that go into developing an autoimmune condition, including a genetic predisposition, a trigger (or several), and gut impermeability. It’s hard to know the trigger for sure, but for me, I believe it was a rattlesnake bite and brown recluse bite in the year before I hiked the PCT, coupled with the stress of the trail and a significant break-up that caused Hashimoto’s to surface for me.

Autoimmune conditions are not an easy fix. You don’t take a pill and get cured. In the conventional medical model, those with Hashimoto’s take thyroid medications for the rest of their lives. These provide synthetic thyroid hormones to manage symptoms, but taking the medications don’t actually get to the root cause to stop the body’s immune attack on it’s own thyroid gland.

I’ve always avoided pharmaceuticals when possible, opting to focus on the root cause of the problem and restoring the body to balance, rather than suppressing symptoms. My approach to Hashimoto’s is no different. I found experts who had put the condition into remission through changes in diet and lifestyle. The science and evidence was there to support this approach so I would try that before considering medications.

It’s been about 6 months since learning about the condition and I’ve been on a protocol that supports my liver, adrenals, and gut health. While my symptoms have improved dramatically, I still struggle occasionally.

However, I’ve learned an incredible amount about autoimmunity and health through my journey. I’m far enough on the path to have learned how to deal with the condition, what exacerbates symptoms, and what relieves them.

pct hiking sierras

I have high hopes for big adventures in 2018. I’ve felt so deeply the struggle of not being outside doing what I love because of how terrible I’ve felt. It motivates me to get well, learn as much as I can, and to guide others who get sustenance from being in the outdoors, but who struggle with their health.

I’ll post more on the protocol I’ve followed and on my journey with Hashimoto’s in a future article, but if you have questions, please don’t hesitate to post a comment below or use the contact form to reach out. I read every response.

How To Recover From Holiday Overeating

Recovering From Holiday Overindulgence

Hit the holidays hard this year? Perhaps you overate or ate foods that don’t sit well with you. Maybe your energy is feeling low or your digestion is off or your clothes are feeling a bit snug.

Maybe you’ve got big adventures planned for 2018 and are ready to refocus on your upcoming goals.

hiking

I’m not really into detoxes or cleanses, but I find that it’s nice to give the body additional rest and resources to repair after hitting it hard over the holidays.

Get back on track with the following tips:

*Enhance Liver Function

Instead of doing a harsh detox, I like to support the body’s own detoxification processes by supporting liver function. This includes starting the day with lemon water, sipping dandelion tea, and drinking plenty of water throughout the day.

lemon water

*Sweat It Out

Choose whatever you like to do (yoga, hiking, running, cycling, etc) and move your body at least a little bit each day. This will stimulate lymph flow and help move toxins out of the body. For additional benefit, find a sauna and get your sweat going there as well.

yoga

*Support Your Microbiome

Give your microbiome a little bit more love. Holiday treats are often rich and contain GMOs and foods additives (such as artificial colors and preservatives) that are harmful to healthy gut bacteria. Support digestion, assimilation, and elimination by enhancing your healthy gut bacteria. Eat more fiber from fruits and veggies to feed your healthy bacteria and help support healthy bacterial diversity by eating more fermented foods, like kimchi, sauerkraut, and kefir.

veggies

*Prioritize Sleep

Sleep is the time when your body repairs and recovers. Getting enough sleep also helps you maintain more balanced blood sugar levels and have fewer cravings. Sleep needs vary by person, but in general, aim for 7.5-8 hours per night.

sleep

Incorporate one or all of these strategies and you’ll be back to feeling strong, lean, and ready to take on your goals in no time!