Category: Food As Medicine

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Oregon Desert Trail Resupply Planning

ODT resupply

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.

ODT resupply

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.

ODT resupply

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.

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Coconut Walnut Cookies

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.

coconut walnut cookies

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.

coconut walnut cookie

Coconut Walnut Cookies

1/3 cup hemp seeds

1/2 cup shredded coconut, unsweetened

3 large eggs

1/2 cup coconut flour (or almond flour)

1/4 cup coconut oil, melted (or ghee or grass-fed butter)

2 teaspoons cinnamon (or pumpkin pie spice mix)

1/2 cup walnuts, toasted, chopped

1/8 teaspoon himalayan salt

1/8 cup honey

Mix all ingredients together in mixing bowl. Portion 1-2 Tablespoon size balls onto a parchment-lined cookie sheet. Top with coarse sea salt.

Bake at 325*F for 12-15 minutes, until lightly golden brown.

cookie batter

cookies

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How to Eliminate Sugar Cravings for Good

wind river hiking

“How do you make desserts all day and not want to eat it all?”

Working as a baker and pastry chef over the past handful of years, this is one of the most common questions I’m asked. And to be honest, it used to be a lot more tempting to snack on the sugary treats that were around me all day. However, now that I’ve learned to tame my sugar cravings and rely on fat for fuel, it’s easy to steer clear of sweets. It’s not that I have iron-clad willpower–I just rarely crave sugar anymore.

sugar

Eschewing candy and quick-burning carbs in favor of whole foods provides more consistent energy and endurance. It’s one thing to know this, but when it comes to putting it into practice, it can be a struggle to break the sugar habit and combat cravings.

If you identify yourself in any of these statements, you might be experiencing blood sugar imbalances, and you’ll likely benefit from keeping your sugar cravings in check.

  • You get hungry an hour after eating
  • You’re jittery and light-headed if you miss a meal or snack
  • You crave sweets after a meal
  • You need sugar and/or caffeine for quick energy
  • You get ‘hangry’ and hunger comes on immediately
  • Life without sugar sounds unbearable

Blood sugar swings result in that post-lunch slump and the inability to maintain energy for a long day in the mountains (or at the office). Blood sugar dysregulation can also have a host of other negative physiological consequences, including increased inflammation and oxidative stress, and decreased liver detoxification.

What this means in real life for the endurance athlete is increased fatigue, decreased endurance, slower recovery, and being more prone to injury and illness.

Interested in a meal template to make balanced blood sugar super simple + a sample meal plan? Grab the guide for FREE here.

colorado trail

The key to balanced blood sugar is stepping off the sugar roller-coaster. Here are the primary approaches I’ve used to transition from relying on sugar for quick energy to the ability to go from meal to meal with steady energy.

  • Stay Hydrated

Whether on trail or off, start your day with at least a liter of water. Add sea salt and lemon, if it’s available, for a boost in minerals and energy. Drinking water before eating breakfast or a sugary snack ensures that you’re not confusing hunger for thirst. Staying hydrated also helps you avoid unnecessary blood sugar swings, keeping you from craving more sugar.

  • Get Enough Sleep

The amount and quality of sleep you get directly impacts your hormones. Your hormones impact every system in your body. In terms of blood sugar, a decrease in sleep causes higher cortisol, which results in higher blood sugar, which drives up insulin, which causes cravings for simple carbohydrates. Eating the simple carbs further drives up blood sugar and insulin, which further drives up cortisol, creating a vicious cycle.

journal stress reduction

  • Reduce Stress

Stress can come in many forms and it impacts your body negatively whether it’s real or perceived, physical or emotional. It could be stress from a fight with your partner or stress from walking 20+ miles per day. The result is higher levels of cortisol. As described in the previous tip, higher cortisol leads to higher blood sugar, which leads to higher insulin, which leads to even more cortisol, and round and round it goes. Find stress reduction techniques which work for you, such as meditation or journaling.

  • Eat a High Protein Breakfast

As this study indicates, eating a higher protein breakfast can decrease levels of ghrelin, a hunger-stimulating hormone. It also slows stomach emptying, which means you stay satiated longer and have more consistent energy. This keeps you from reaching for those simple carbs an hour after breakfast. A commonly recommended regimen is 30 grams of protein within 30 minutes of waking.

salad

  • Eat Balanced Meals

A balanced meal is one which contains protein, healthy fat, and fiber. This will keep your blood sugar levels and hormones stable. You’ll have consistent energy and stay satiated between meals. Examples of balanced meals on trail include 1) a smoothie with greens powder (fiber), whey powder (protein), and hemp seeds (fat, fiber) or 2) rehydrated black beans (fiber, protein), chicken (protein), and olive oil (fat).

  • Consume Minerals and Electrolytes

Cravings for sugar can be masking mineral deficiencies. Chromium and Vanadium have been shown to affect glucose metabolism and the action of insulin. Magnesium affects the production of insulin, cortisol, adrenaline, and glucagon–hormones which impact blood sugar. Consider a product (like this one) to add trace minerals to your water. Use an electrolyte replacement powder or make your own. Add pink sea salt, which contains over 80 minerals, to your food and water.

  • Boost Gut Health

This study on how gut microbes influence eating behaviors indicates that supporting a healthy level of microbial diversity can have a plethora of positive results, from decreased cravings to increased immunity and neurotransmitter production. Support your gut by eating more soluble fiber from sources such as legumes, veggies, and nuts. Also eat more probiotic-containing foods, such as yogurt and sauerkraut, or take a high-quality supplement.

Sustainable behavior change and new habits are formed gradually. Incorporate the above suggestions one by one and you’ll notice that your cravings for sugar and other simple carbs are drastically reduced. If you do still find yourself wanting to reach for something sweet, choose natural sources of sugar, such as fruit. The fiber slows digestion and the rise in blood sugar. Pair sweets with protein and fat to buffer the insulin and blood sugar response.

When you’re no longer relying on sugar for quick hits of energy, you’ll find yourself with more consistent energy throughout the day and fewer cravings. You’ll likely consume less food overall, thereby allowing you to carry less food on your adventures. You can miss a meal without becoming jittery, shaky, or angry. Perhaps best of all, you’ll have better metabolic resiliency and improved overall health in the long run.

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Paleo Granola

trail

This granola is super simple to make. It’s quick (less than an hour including bake time) and the ingredients are easy to find in any supermarket.  A little bit keeps me satisfied and full of energy for a long day in the mountains.

I like to make a batch of this to have on hand as an easy on-the-go snack for long day hikes and backpacking trips. It’s full of healthy fats and protein. It’s free of gluten, grains, dairy, and refined sugar. It’s calorie-dense, healthy, and delicious. Plus, it’s easy to omit or swap out ingredients depending on what’s in your kitchen!

granola

Paleo Granola

*free of gluten, grains, dairy, refined sugar

1 cup (4.5 oz) chopped pecans
3 cups (6 oz) coarse coconut flakes
1.5 ( 6 oz) cups sliced almonds
1 cup (6oz) pumpkin seeds
1/2 cup (4 oz) sesame seeds
1/2 cup (3 oz) sunflower seeds
1/8 cup (0.75 oz) chia seeds
1/4 cup (1 oz) hemp hearts
1 tsp sea salt (Pink Himalayan is my favorite)
1 tablespoon pumpkin pie spice (blend of nutmeg, cinnamon, ginger, nutmeg, allspice, cloves)

1/2 cup (4 oz) grass-fed butter (or olive oil or coconut oil)
1/2 cup (6.5 oz) honey

Mix all the dries together. Melt honey and butter, and mix into dries. Spread onto parchment lined cookie sheet.

Bake 25 min at 300 or until lightly golden brown. Be careful not to overbake! This can happen quickly.

Allow granola to cool,  and break into clusters of whatever size you like. Add in dried fruit, such as blueberries or cranberries, if desired.

Store in glass jar at room temp for up to 10 days.

Yum!

granola

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How to Eat Healthy on a Thru-Hike

hiker eating

Of the many tasks hikers must think about before a long distance hike, food is at the top of the list.

Where will you resupply? How much food will you need? What will you eat? How do you choose which food to carry?

Either because they see no other option or because they don’t see the benefits of choosing healthier foods, many hikers settle on the standard diet of highly-processed packaged foods by default.

In this video, I give you a glimpse into what a sample day of eating might look like on trail for hikers who prefer simple to prepare, whole food options for increased energy, faster recovery, and better endurance.

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Coconut Maca Energy Bites

maca bites

I recently prepared an unusual resupply box for a friend who is currently thru-hiking. This was not your average resupply box full of ramen, snickers, and pop-tarts though. This box focused on performance-enhancing ingredients. He’s nearing the end of a 2200-ish mile route, so his body is getting tired. His primary concerns are enhancing recovery and optimizing sleep. These maca coconut energy bites were a key component of the goodies I sent him.

Food is always the first line when it comes to optimizing performance. However, during a demanding endeavor, such as a thru-hike, supplementation can certainly support the mind and body in performing better.

There are many supplements that came to mind when I began brainstorming around endurance, recovery, and sleep. Note: Since I am not a doctor, I don’t prescribe, treat, or diagnose. However, I do know what I’ve seen work for myself and others in the past.

I included several items in the box, but an area I focused on in particular was a class of herbs called adaptogens. Adaptogens have become one of those buzz words in the holistic health space as of late, but they’ve been studied since the 1960s and herbalists have used them for decades. Simply put, adaptogens aid the body in adapting to stress. From the journal Pharmaceuticals, “studies on animals and isolated neuronal cells have revealed that adaptogens exhibit neuroprotective, anti-fatigue, antidepressive, anxiolytic, nootropic and CNS stimulating activity.”

In addition to an adaptogen tincture I included in his box, I was also interested in including Maca root (Lepidium Peruvianum Chacon). While more clinical trials are needed, Maca has a long history of traditional use. It’s a Peruvian staple food grown in the harsh, high plateaus of the Andes. It’s been used to improve stamina and endurance, balance hormones, and improve immunity. It’s also believed to be an aphrodisiac and improve libido. Due to these properties, many consider Maca to be an adaptogen.

Maca can be purchased in powder form and lends itself easily to including into foods. It has a pleasing nutty flavor, and it’s packed with vitamins and minerals, so it boosts the nutrition of any food to which it’s added.

These bites were designed to be energy-dense and durable. They are a convenient and tasty way to get in nutrient-packed maca, as well as healthy fats from the hemp hearts, coconut oil, and walnuts. The dates provide sweetness and quick energy. Due to the fats, protein, and fiber, they’ll boost your energy without the sugar crash afterwards.

Maca Coconut Energy Bites

Makes 11x30g bites

  • 1 cup pitted medjool dates
  • 1/2 cup walnuts
  • 1/2 cup hemp hearts
  • 1/2 cup dried unsweetened coconut
  • 2 tbsp organic maca powder
  • 1 Tbl coconut oil
  • 1/4 tsp sea salt
  • 1 Tbl cacao powder
  • 1 tsp vanilla extract

Blend all ingredients in a food processor until mixture is well blended and creates a soft dough. If dough is not coming together, add a bit more oil or a tiny bit of water.

maca bites

Roll dough into 30 gram balls (a hefty tablespoon), roll them in coconut and put into an air tight container. Store in the freezer until you’re ready to eat.

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maca bites

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Herbs & Lifestyle Strategies for Managing Stress

stress relief

Nearly everyone I know faces unprecedented demands on their time. We all have several roles we play, each with a different set of expectations, whether that’s at work, with our families, in our social lives, or elsewhere. It can be all too easy to over-commit, and when that happens, stress can quietly (or not so quietly) sneak up on us. However, keeping stress at bay is essential to be our most productive, creative selves and perform at our highest level.

As we navigate a world of ever-increasing demands, it’s essential to build a personal toolbox of strategies which support us in reliably managing stress. You may already have a toolbox without consciously knowing it. Test out the following ideas, see what works for you, and build a set of practices you can utilize anytime you feel stress creeping in.

herbs

Take Adaptogens

Adaptogens are a class of herbs which help the body adapt to stress and promote homeostasis, or stability, within the body. Some common examples include Ashwagandha (Withania somnifera), Eleuthero (Eleutherococcus senticosus),  Schizandra (Schisandra chinensis), Licorice (Glycrrhiza glabra), and Rhodiola (Rhodiola rosea). Adaptogens can be taken as a tincture, capsule, tea, or powder added to foods. Use the single herbs or take an adaptogen formula with several different herbs. Adaptogens are a key resource in your toolbox which can be used daily to keep your mind and body resilient.

 

exercise

Exercise

Incorporating movement into your day is crucial to keeping stress at bay. Exercise reduces stress hormones, such as cortisol and adrenaline, while also boosting endorphins, the body’s natural painkillers. Whether you choose cardio or weight lifting or something else, find an activity you enjoy and create an exercise habit if you don’t already have one.

 

nature time

Spend Time in Nature

Studies have shown that wilderness-based stress management tools, such as time in nature and gardening are effective at reducing burnout and other stress-related symptoms. Whether it’s a walk in the park, a weekend backpacking trip, or an afternoon in the garden, make space for more time in nature.

 

time

Learn to Say No

Perhaps more important than any strategy to mitigate stress is learning to avoid it in the first place. A key tool to prevent stress is to steer clear of taking on too many commitments in the first place. Most of us like to say yes when something is asked of us, but learning to discern the important few from the trivial many is crucial for stress management. For more ideas, check out books like Essentialism, and The One Thing.

 

toolbox

Other Tools

A few other stress management strategies to consider include: social time with friends and family, journaling, meditation, taking a hot bath, dancing to music you love, cuddling a pet, making art, and doing something kind for another person.

Test different strategies, find what works for you, and build a toolbox to alleviate stress when it comes creeping in, as it inevitably will.

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Simple Sauerkraut

New research is coming out daily about the impact of gut health on almost every aspect of human health, from immune function to mood and brain health. A PubMed search for “microbiome” (the term used to describe the collection of 100 trillion bacterial cells that inhabit our bodies) returns over 60,000 results!

Needless to say, our gut bacteria play an important role in our health. and keeping a healthy population and diversity of the right bugs is key to optimal performance in every area of your life.

One of the best ways to support a healthy microbiome is to include both prebiotic and probiotic foods in your diet. Prebiotics are the food that feed the good bacteria. Probiotics are the good bacteria themselves.

Put quite simply, foods high in fiber are good prebiotoics (think fruits and veggies). Examples of probiotic-containing foods include fermented and cultured foods such as kimchi, yogurt, kefir, miso, and the focus of today’s post: sauerkraut.

If you’ve never heard of the microbiome, including gut-healthy foods may feel intimidating to you. But, fear not!

It can be incredibly simple, tasty, and affordable.

While you can purchase your fermented foods at the grocery store, you can save money by making your own ferments at home. An easy place to start is with sauerkraut.

Below is a basic recipe from which you can create many variations!

Simple Sauerkraut

Ingredients

  • 1 large head green or red cabbage
  • 1/8 cup sea salt
  • Water

Directions

  1. Cut the cabbage in quarters, cut out the stem, slice finely, and place into medium bowl.
  2. Sprinkle the salt over the cabbage.
  3. Squeeze the cabbage with your hands until it begins to break down and ‘wilt’.
  4. The cabbage will eventually begin to release liquid. When this happens, pack the cabbage into a clean Mason jar. Push the cabbage down hard to remove most of the extra space.
  5. Pour remainder brine from the bowl into the cabbage jar.
  6. Be sure to submerge the cabbage below the liquid.
  7. If there is not enough liquid, add salt water until the cabbage is completely covered. To do this, mix 1 cup of water with 1 teaspoon sea salt.
  8. LOOSELY place the cap on the mason jar, but do not tighten it.
  9. Keep jar at room temperature, out of direct sunlight. (e.g. on a counter top).
  10. For the first few days, check on the cabbage and add extra liquid to keep the cabbage submerged. A bit of white foaminess is normal. However, be on the lookout for anything that looks or smells moldy.
  11. Taste the cabbage after 6-7 days. It should be tangy, but will probably still be quite crisp. Speed of fermentation depends on the ambient temperature  in your home.
  12. Ferment your kraut until taste and texture meet your preferences. I like to ferment mine about 10 days.  At this point, cap the jar and store in the refriegerator.
  13. Enjoy a dollop daily with meals!

For variations, I add different spices, such as caraway seeds or peppercorns. You can use this same method to create kimchi or ferment any other vegetable easily at home!

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How to Use Herbs to Enhance Athletic Performance

trail

The days are growing longer and if you haven’t already started getting back outside and getting after it again, it’s time.

It’s easy to understand how what you eat and drink can impact your body’s performance, but did you know that you can optimize your active lifestyle with certain herbs as well?

Herbs can aid in reducing inflammation, improving stamina, and increasing speed of recovery, among other benefits. Include the following herbs in your daily routine to help your body perform better, whether your preferred style of movement is running, biking, backpacking, yoga, or a stroll in the park.

runner

Adaptogens are a class of herbs which promote homeostasis and increase a person’s resistance to stress. Some key adaptogens to consider for an active lifestyle include Rhodiola, Eleuthero, and Ashwagandha.

Rhodiola (Rhodiola Rosea)

In regards to athletic performance, Rhodiola has been shown to reduce both lactate levels and parameters of skeletal muscle damage after an exhaustive exercise session.

Eleuthero (Eleutherococcus senticosus)

Eleuthero, also called Siberian Ginseng, has long been used by athletes to improve endurance. This study showed that 8 weeks of supplementation (800 mg daily) “enhances endurance capacity, elevates cardiovascular functions and alters the metabolism for sparing glycogen”.

Ashwagandha (Ashwagandha Somnifera)

Ashwagandha is another herb that has been shown to improve aerobic capacity. Eight weeks of supplementation (500 mg twice daily) significantly improved VO2 max and time to exhaustion.

Turmeric (Curcuma Longa)

Turmeric is well-known for its anti-inflammatory effects. Studies indicate that the anti-inflammatory properties of curcumin, the active component in turmeric, may offset some of the performance deficits associated with eccentric exercise-induced muscle damage.

Cordyceps (Cordyceps sinensis) & Reishi (Ganoderma lucidum)

This 2014 study indicated that athletes supplementing with Cordyceps and Reishi mushrooms showed an increased capacity to quench free radicals, thereby protecting them from oxidative stress and over-training symptoms.

Maca (Lepidium meyenii)

In addition to its hormone-balancing effects, research suggests that Maca root, taken daily for as little as 14 days, has the ability to improve endurance in athletes.

stretching

In addition to considering these herbs to facilitate an active lifestyle, support a healthy, balanced body by including a mix of strength training, aerobic training, and stretching into your physical routine.

With a little planning, supplementing with high-quality herbs can enhance and optimize your active, healthy lifestyle!

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Five Herbs for Liver Health & Detoxification Support

crocus spring detox

The crocuses and dandelions are popping out of the ground, and the days are getting longer. After a season spent mostly indoors, our bodies yearn for sunlight, movement, and fresh food. Spring is an ideal time to give your body a reboot by optimizing detoxification.

A great way to enhance your body’s natural detoxification system is to support the function of your liver. The liver filters blood coming from the digestive tract before sending it to the rest of the body. It detoxifies chemicals and metabolizes drugs. Among other metabolic processes, the liver produces bile, which breaks down fat into fatty acids to produce energy. Liver health is also essential for healthy hormones.

Align with the seasons and move into spring feeling fresh and energetic by including these 5 liver-supporting herbs into your day.

dandelion

Dandelion Root (Taraxacum officinale)

Dandelions support the digestive system by maintaining a proper flow of bile. Dandelion root also has a natural diuretic effect, allowing the body to eliminate more toxins. Dandelion tea is a great substitute for coffee while cleansing the liver.

 

milk thistle

Milk Thistle Seed (Silybum marianum)

Milk Thistle contains a flavonoid called Silymarin, which has antioxidant and anti-inflammatory properties. Silymarin has been found to increase glutathione (an antioxidant necessary for detoxification), and it may also support the regeneration of liver cells.

 

yellow dock root
photo courtesy urbol.com

Yellow Dock Root (Rumex crispus)

Yellow Dock aids in detoxification by increasing bile production. It also supports elimination and removal of toxins by stimulating bowel movements and increasing frequency of urination.

 

turmeric root
photo courtesy specialtyproduce.com

Turmeric Root (Curcuma longa)

Besides the well known anti-inflammatory effects of turmeric, recent research has shown that curcumin, the primary polyphenol in turmeric, may have liver-protective and regenerative properties for damaged livers.

 

licorice root
photo courtesy magicalbutter.com

Licorice Root (Glycyrrhiza glabra)

Recent studies indicate that Glycyrrhizic acid, a key active constituent in licorice root, has anti-inflammatory and immune regulatory actions. It also has antiviral effects, antitumor effects and has been shown to inhibit premature cell death of liver cells. As an adaptogenic herb, licorice can support the overall functioning of the body during detoxification.

Spring Detox Decoction

2 parts licorice root

2 part dandelion root

1 part ginger root

1 part cinnamon bark

When working with hard, woody parts of the plant, such as these liver-supporting roots, use a decoction to extract the active compounds. Use 1 cup water per tablespoon of herbs. Place herbs and cold water into a saucepan and bring to a simmer for 20-40 minutes. Cool and strain. Store in a sealed glass container in the refrigerator for up to 48 hours.

As we move into spring, consider consuming more water, getting outside for sun and movement, and giving your body a rest by cutting out gluten, dairy, sugar, alcohol, and caffeine for 30 days.

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