How to Create a Resilient Immune System

Your immune system is the quiet hero, operating in the background to deal with threats of all magnitude, from cuts and scrapes to increased toxin exposure and chronic stress. Building and maintaining a strong immune system is critical to functioning optimally. Implement the following lifestyle and diet tips to increase immunity.

Stress Less

The stress hormone cortisol decreases the production of white blood cells, decreasing the ability of the immune system to fight off antigens. Maintain a strong immune system by keeping stress in check. Daily practices such as meditation, yoga, moderate exercise, journaling, and time outdoors can all help with this.

Get Enough Sleep

Research suggests that normal sleep cycles and circadian rhythm exhibit a strong regulatory effect on immune function, including the redistribution of helper T-cells to lymph nodes. To enhance sleep, create an evening routine. Avoid stimulants after noon and stop eating a couple hours before bedtime. Stay off screens (computer, phone, TV) at least an hour before you want to be asleep. Avoid bright lighting. Engage in relaxing activities, such as light reading or taking a bath.

Take Adaptogen Herbs

This class of herbs is a key tool to enhancing immunity. Research indicates that adaptogens exhibit an immune-modulating effect by supporting the endocrine system and regulating homeostasis. They act on the hypothalamus-pituitary-adrenal axis, affecting key regulators of the stress response. Reishi mushroom, Ashwagandha, and Asian Ginseng are particularly helpful for boosting immunity. Though not an adaptogen, Astragalus also supports immune function.

Play Outside

Scheduling time to play in nature each day increases immunity by reducing stress and triggering the endorphins and beneficial hormones associated with exercise. Time spent in the sun will also enhance immune-boosting Vitamin D prodcution. Finally, exposure to the wide variety of microbes in the natural environment creates a balanced, resilient immune system.

Eat a Nutrient-Dense Whole Foods Diet

Your diet can enhance or suppress immunity. Food is our primary source for the vitamins and minerals needed for our immune system to function optimally. Focusing on whole foods, especially organically grown fruits and vegetables, helps build a healthy immune system. Additionally, eating a whole food diet rich in fiber will support a healthy gut microbiome. It’s believed that 70-80% of our immune tissue resides in the gut, so good gut health is key to a strong immune system!

Supplement with Vitamin D, Vitamin C, & Zinc

Striving to get most of your nutrition from your diet is ideal, but sometimes we need an extra boost. This is particularly true during times of increased stress when our bodies are more susceptible to illness. During this time, consider supplementing your diet with key immune-boosting vitamins and minerals. Vitamin D, Vitamin C, and Zinc are essential to optimal immune function.

By using these strategies to build healthy habits, you’ll keep your immune system strong all year long. You’ll avoid catching the cold when everyone at your office comes down with it, and if any serious threats come up, your body will be better equipped to keep you strong and healthy!

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August 25, 2018August 29, 2018

How to Improve Focus & Attention

Increasingly digitized lifestyles have led to our attention spans being a mere 8 seconds, according to a recent study by Canadian researchers. However, the importance of developing focus is key to not only doing substantive creative work, but also for being present with those we care about. Use the following tools, tips, and habits to increase your attention span and ability to focus.

Meditation

Regular meditation can alter brain patterns, improving mental focus and improving cognitive function, according to research reviewed by Psychology Today. Compared to non-meditators, meditators had increased stability in their ventral posteromedial cortex, a brain region linked to spontaneous thoughts and mind-wandering. To get started, try an app, such as Headspace or Calm. Start with 10 minutes per day and build up from there.

Exercise

Evidence based on neuroimaging has shown cognitive improvements from aerobic exercise, across the human lifespan. Exercisers experienced increased processing speed and an improved capacity to allocate greater attention resources toward the environment. There’s a range of how much is ideal, but recent research suggests that the effect is cumulative and participants who exercised 52 hours over 6 months showed the greatest cognitive enhancements.

Cognitive Enhancing Herbs

In conjunction with these other strategies, several herbs can support increased attention and focus. Ginkgo biloba improves circulation, acts as an antioxidant, and has a long history of use for brain health. Other herbs to consider for increased attention include Rosemary (Rosmarinus officinalis), Bacopa monnieri, Rhodiola rosea, and Gotu kola.

Eat to Support Brain Health

Consuming a nutrient-dense diet enhances cognitive function, supporting an increased attention span and the ability to focus. To maximize antioxidant intake and protect the brain from free radical damage, eat several servings daily of a variety of fruits and vegetables. Additionally, consuming omega-3 fatty acids upregulates genes that are important for maintaining synaptic function and plasticity. Include a variety of other healthy fats as well, such as olive oil and nuts. Caffeine, in small amounts, can also improve focus and productivity.

Use Productivity Techniques

Try methods such as batching tasks, single-tasking, and the Pomodoro Method to increase attention span and focus. Group similar tasks into batches and schedule blocks of time to prevent the disruption and distraction that results from jumping from one project to the next. For example, rather than checking email throughout the day, check it only twice daily. Forget multitasking, and focus on one thing at a time. When you sit down to work, close browser tabs and turn your phone on airplane mode. Try the Pomodoro Method to stay hyper-focused on your most important task. The method traditionally involves setting a timer for 25-minute intervals of focused work, with short breaks in between.

By taking care of key aspects of our health and adopting a few new work habits, we can set up our lives and environments to support increased attention and focus. This allows us to do the work that matters most to us, to escape overwhelm, and to be more present in each moment.

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August 21, 2018December 5, 2021

Oregon Desert Trail Resupply Planning

Food Resupply Plan for the Oregon Desert Trail

This post details how I planned my food for the Oregon Desert Trail. I’ll post more on general trail information and planning resources in a separate post. This one is all about where, what, and how much I planned for food resupply for the ODT. I’ll do a follow-up post when I return about how this plan worked out.

Grab a cup of coffee. This is a long one, but hopefully you’ll find it’s jam-packed with useful info.

The following table details where I sent each box, the calorie goals for each day, the specific food I sent, and how that broke down in term of macronutrients (percentages of fat, carbs, and protein), as well as total food weight carried.

The calorie goal for each resupply box is in the top left corner of the table for each location. The actual calories in the box are at the bottom of the table for each section, which is also where you’ll find the macro breakdown and the food weight of the box.

Determining Goal Calorie Intake

I loosely track daily calories and nutrients with the app MyFitnessPal. To create my calorie goals, I used that data of my current intake and expenditure, coupled with knowledge from previous hikes.

The numbers may seem low considering that I’m 5’7″, have a normal BMI, and I’ll be hiking 25-30 miles per day. However, I made them low for a couple reasons: 1) I’m still recovering from a hypo-thyroid issue, and the thyroid is the master regulator of metabolism, so my current basal metabolic rate (BMR) is lower than it has been in the past. I know this because I track my calorie intake and weight. While some might consider the downside of this being that ‘I have to’ eat less food to maintain my weight, the upside of a currently lower BMR is that ‘I get to’ eat less food to maintain my weight. That’s convenient when you’re backpacking and you have to carry it all on your back 🙂 And reason 2) The time frame (30 days) is relatively short, so I won’t get into full on hiker hunger, and if I do go into a calorie deficit, it won’t be for long. You’ll also notice that in each box I include several hundred additional calories above the goal amount, just in case.

Macronutrient Percentages

Let’s start by saying that I strongly believe in bio-individuality. Every body is different. Figure out what works best for you. I mean that in terms of both what your diet is made up of, as well as in terms of calories and macronutrients, and in terms of specific foods you do or do not tolerate well. Food quality and a focus on whole foods is the constant and the details are variable.

I’ve found that I thrive when I eat a diet higher in healthy fats, moderate in protein, and slightly lower in carbs. The numbers in this chart show my diet as generally being 50-60% fat, 10-20% protein, and 30-40% carbohydrate. Off trail, the fat number tends to be higher and the carbs lower, but this is how it settled out for the trail and I’m comfortable with that. We’ll see how I feel.

Also, I’m aware that in the table, the macro percentages don’t always add up to 100%. In a couple spots they add up to 102 or 105%. I believe this is due to averaging values for different varieties/flavors of granola, bars, etc. While this is not ideal, the data is still accurate enough to give a good reflection of what the nutritional spread looks like.

Food Planning on a ‘Restricted Diet’ while Going Stoveless

All foods in this resupply plan are gluten free and dairy free. This list does also not rely heavily on grains or added sugars, though there are a few in there. The focus is on including real foods with either no ingredient list or very short ingredient lists made up of recognizable foods. To avoid toxin exposure, most of these foods are organic.

I firmly believe in doing the best you can, and not obsessing about being perfect. While I’m all for eating a high-quality diet on trail, don’t let the idea overwhelm you to the point where you give up before you start. Start where you’re at and any small improvements you can make in food choices and quality will translate into feeling better on trail and supporting a cleaner environment.

Supplements & Other Items in Each Box

There are a few items that went into each box that aren’t listed in the chart. This includes maps for each section, wet wipes, and supplements. Oh, and resupply baggies of coarse celtic sea salt 🙂

Supplements I’m carrying: Magnesium Citrate Powder to help with muscle relaxation and sleep; Turmeric capsules to reduce overall inflammation; Vitamin C for electrolyte replacement and antioxidants; and probiotics to maintain optimal gut health. Not a ton, just the basics.

I also have cordyceps mushroom powder in my morning smoothie mix, along with the coconut creamer, collagen, chia, and spices. The cordyceps is for improved oxygen utilization and endurance. The spices, while not necessarily supplements, serve similar anti inflammatory and medicinal roles.

For a deep dive into performance nutrition and meal planning for backpackers, check out our online course on the topic.

Specific Brands I Carried

In the table, I left most food descriptions fairly general because I want to convey that in many instances you don’t have to choose one specific brand, and you can often find healthy substitutions that are either more available to you or suit your preferences better. I want the focus to be on the overall quality of the food and the idea that you can fuel a long distance hike with whole foods, made up of real ingredients.

The following are the specific brands I carried on this hike. While some of this food was donated to me, these are all brands I had tried in advance and approve of the ingredients and nutrition profile. Trust me, I wouldn’t be carrying them if I wasn’t certain they would fuel my hike properly. Having gone through adrenal and thyroid issues in the past, I’m well aware that my energy and my body are my greatest asset on any long distance hike.

It’s worth it to me to be thoughtful in my food choices, as well as in what brands I support. I like to feel aligned with the brands behind the products I consume to the extent that I can. This also goes for the gear I purchase.

Laird Superfood Coconut Creamer

Laird Superfood Hydrate Coconut Water

Vital Proteins Collagen Powder

Amazing Grass Greens Powder

Nutiva Chia Seeds

Trader Joe’s Almond Butter

Trader Joe’s Organic Tortilla Chips

Supernola Granola

Gorilly Goods Trail Mix

Wild Zora Meat & Veggie Bar

Trader Joe’s 85% Cocoa Chocolate

Wild Zora Meals

Sante Fe Dehydrated Beans

Natural Grocers Dehydrated Bulk Veggies

Trader Joe’s Individual Coconut Oil Packets

Kate’s Real Food Bars

Four Points Bars

Trail Nuggets

Cusa Premium Organic Instant Tea

If you want ideas for additional foods on my shopping list beyond what’s listed here, download my free Healthy Hiker Grocery Guide here.

Without further ado, the data…

	calories/serving	fat g/serving	carb g/serving	protein g/serving	weight/ serving (grams)	servings taken	total calories	total fat (g)	total protein (g)	total carbs (g)	total weight (g)
Start/eastern terminus (5 days) @ 2000 cal/day = 10000 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	5	375	15	0	15	20
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
chia seeds (1 tbl)	60	5	5	3	13	5	300	25	15	25	65

almond butter	190	17	7	7	32	14	2660	238	98	98	448
organic corn tortilla chips	140	8	15	2	28	8.5	1190	68	17	127.5	238
trail mix	200	17	6	12	34	6	1200	102	72	36	204
granola	210	16	14	6	42	4	840	64	24	56	168
bars	260	12	31	10	70	4	1040	48	40	124	280
chocolate	250	20	13	4		2.5	625	50	10	32.5	0
jerky	110	6	10	7	31	4	440	24	28	40	124

beans	130	0	24	7	35	6	780	0	42	144	210
mixed veg	30	1	8	3	13	5	150	5	15	40	65
coconut oil	120	14	0	0	15	4	480	56	0	0	60
spices	0	0	0	0	0	0	0	0	0	0	0
wild zora dinner	310	7	38	35	85	1	310	7	35	38	85

TOTAL							9715	662	381	736	4.20
Calories from F/C/P								5958.00	1524	2944	pounds
Percent of Total								61.33	15.69	30.30

ROME (5.5 days) @ 2200/day =12,000 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	135	3	3	0	4	5	675	15	0	15	20
chia seeds (1 tbl)	60	5	5	3	13	5	300	25	15	25	65
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
hydrate mix	40	0	10	0	12	9	360	0	0	90	108
								0
almond butter	190	17	7	7	32	14	2660	238	98	98	448
organic corn tortilla chips	140	8	15	2	28	8.6	1204	68.8	17.2	129	240.8
granola	200	16	14	6	42	6	1200	96	36	84	252
jerky	110	6	10	7	31	4	440	24	28	40	124
bars	260	12	31	10	70	8	2080	96	80	248	560
trail mix	210	17	6	12	34	6	1260	102	72	36	204
chocolate	250	20	13	4		2.5	625	50	10	32.5	0
								0
wild zora dinner	340	2	32	41	85	1	340	2	41	32	85
beans	130	0	24	7	35	6	780	0	42	144	210
mixed veg	30	1	8	3	13	5	150	5	15	40	65
coconut oil	120	14	0	0	15	4	480	56	0	0	60
spices	0	0	0	0	0	0	0	0	0	0	0

TOTAL							13054	815.3	509.2	1053.5	5.73
Calories from F/C/P								7337.70	2036.8	4214	pounds
Percent of Total								56.21	15.60	32.28

(MCDERMITT: BUY IN TOWN)

FIELDS (3 days) @ 2500 cal/day =7500 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	3	225	9	0	9	12
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	3	90	15	3	21	30
collagen powder	70	2.5	1	10	15	3	210	7.5	30	3	45
chia (1 tbl)	60	5	5	3	13	3	180	15	9	15	39
								0	0	0	0
almond butter	190	17	7	7	32	14	2660	238	98	98	448
potato chips	140	7	17	2	28	7	980	49	14	119	196
bars	260	12	31	10	70	3	780	36	30	93	210
trail mix	210	17	6	12	34	4	840	68	48	24	136
granola	210	16	14	6	42	2	420	32	12	28	84
jerkey	110	6	10	7	31	3	330	18	21	30	93
								0	0	0	0
wild zora meal	310	2	32	41	85	1	310	2	41	32	85
beans	130	0	24	7	35	6	780	0	42	144	210
mixed veg	30	1	8	3	13	5	150	5	15	40	65
coconut oil	120	14	0	0	15	4	480	56	0	0	60
spices	0	0	0	0	0	0	0	0	0	0	0

TOTAL							8435	550.5	363	656	3.82
Calories from F/C/P								4954.50	1452	2624	pounds
Percent of Total								58.74	17.21	31.11

FRENCHGLEN (4 days) @2500 cal/day =10,000 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	5	375	15	0	15	20
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
chia (1 tbl)	60	5	5	3	13	5	300	25	15	25	65
								0	0	0	0
almond butter	190	17	7	7	32	14	2660	238	98	98	448
potato chips	100	7	17	2	28	10	1000	70	20	170	280
trail mix	210	17	6	12	34	5	1050	85	60	30	170
granola	200	16	14	6	42	4	800	64	24	56	168
bars	250	12	31	10	70	8	2000	96	80	248	560
chocolate	250	20	13	4		2.5	625	50	10	32.5	0
jerky	110	6	10	7	31	3	330	18	21	30	93
								0	0	0	0
wild zora dinner	370	8	33	36	85	1	370	8	36	33	85
beans	130	0	24	7	35	6	780	0	42	144	210
mixed veg	30	1	8	3	13	5	150	5	15	40	65
coconut oil	120	14	0	0	15	4	480	56	0	0	60
spices	0	0	0	0	0	0	0	0	0	0	0

TOTAL							11420	767.5	476	961.5	5.24
Calories from F/C/P								6907.50	1904	3846	pounds
Percent of Total								60.49	16.67	33.68

PLUSH (2 days) @ 2500 cal/day = 5000 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	5	375	15	0	15	20
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
chia (1 tbl)	60	5	5	3	13	5	300	25	15	25	65
								0	0	0	0
wild zora breakfast	520	36	43	10	92	1	520	36	10	43	92
trail mix	210	17	6	12	34	4	840	68	48	24	136
granola	200	16	14	6	42	4	800	64	24	56	168
bars	250	12	31	10	70	10	2500	120	100	310	700
jerky	110					2	220	0	0	0	0
nut butter	180	14	8	9	32	1	180	14	9	8	32
wild zora dinner	370	8	33	36	85	1	370	8	36	33	85

TOTAL							6605	387.5	297	554	3.18
Calories from F/C/P								3487.50	1188	2216	pounds
Percent of Total								52.80	17.99	33.55

(LAKEVIEW: BUY IN TOWN)

PAISLEY (2 days) @ 2500 cal/day = 5000 cal
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	5	375	15	0	15	20
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
choc coconut creamer	35	1	2	0	3	12	420	12	0	24	36
wild zora breakfast	520	38	40	11	92	1	520	38	11	40	92
trail mix	200	17	6	12	34	4	800	68	48	24	136
granola	200	16	14	6	42	4	800	64	24	56	168
bars	260	12	31	10	70	10	2600	120	100	310	700
jerkey	110	6	10	7	31	2	220	12	14	20	62
wild zora dinner	340	7	38	35	85	1	340	7	35	38	85

TOTAL							6575	373.5	287	567	3.18
Calories from F/C/P								3361.50	1148	2268	pounds
Percent of Total								51.13	17.46	34.49

CHRISTMAS VALLEY (4 days) @ 2500 cal/day=10,000
coffee/tea	0	0	0	0	0	0	0	0	0	0	0
laird superfood creamer	75	3	3	0	4	5	375	15	0	15	20
greens powder, cinnamon, ginger, cordyceps	30	5	7	1	10	5	150	25	5	35	50
collagen powder	70	2.5	1	10	15	5	350	12.5	50	5	75
choc coconut creamer	35	1	2	0	3	12	420	12	0	24	36

almond butter	190	17	7	7	32	14	2660	238	98	98	448
potato chips	100	7	17	2	28	10	1000	70	20	170	280
trail mix	200	17	6	12	34	6	1200	102	72	36	204
bars	260	12	31	10	70	7	1820	84	70	217	490
chocolate	250	20	13	4		2.5	625	50	10	32.5	0
jerky	110	6	10	7	31	5	550	30	35	50	155

beans	130	0	24	7	35	6	780	0	42	144	210
mixed veg	30	1	8	3	13	5	150	5	15	40	65
coconut oil	120	14	0	0	15	4	480	56	0	0	60
spices	0	0	0	0	0	0	0	0	0	0	0

TOTAL							9685	647	362	811.5	4.35
Calories from F/C/P								5823.00	1448	3246	pounds
Percent of Total								60.12	14.95	33.52

Despite my best efforts, this chart is a bit difficult to read. For a copy of the chart, as well as a template for your own resupply planning, click here: ODT resupply.

Questions? Post them in the comments below.

Need help planning your own resupply? Learn more here.

August 19, 2018October 5, 2018

Coconut Walnut Cookies

I don’t eat many cookies, but when I do, I’m looking for high fat, low sugar snacks that pack well for long days in the mountains.

I’ve been hiking 14ers a lot on the weekends this summer and keeping a batch of these coconut walnut cookies in the freezer has been key to getting me out the door quickly with healthy fuel in tow. I throw a few of these in my food bag, along with some nuts, and I’m out the door. I like knowing that I have a clean, home-made snack that’s going to fuel me for the day. No more processed, sugary, chewy bars.

These cookies can be whipped up in about 30 minutes, including bake time, and they are gluten free and dairy free. The high fat content keeps me satiated on long hikes.

They are definitely less sweet than your average cookie, having just a hint of sweetness from the honey. In addition to the high fat content, the cinnamon also adds a blood sugar balancing effect. The sea salt on top replaces minerals lost through sweat and, well, it just tastes delicious. I like to have big chunks of walnuts in mine, but you could grind the walnuts to a finer consistency. Alternatively, you could substitute other nuts or seeds there.

I believe I found the original version of these on a keto forum and then adjusted it to suit my needs. If anyone knows the original source, please feel free to comment below.