Enhance Digestion & Recover from Overeating

The Trail Show Salty Segment January 2019 on supporting digestion

The Question

Dear Salty,

It’s that time again…when I go ahead and have that fourth piece of pie and then wake up feeling a little icky…but you know, hair of the dog is the best medicine so I have cookies and pie for breakfast too.

I know I can decide to eat fewer sweets, but I usually am really disciplined and enjoy eating these homemade treats that only appear once a year in my house. I avoid the store bought crap but don’t think twice about a homemade cobbler or almond holiday cookies made by my sister and niece.

This type of eating also mirrors what happens in town when I am on trail…I get into town and want to eat everything just because it is there. I feel like I generally eat a pretty healthy diet both at home and on trail. I am not going to not eat these treats once a year and at times when in trail towns, but I’m wondering if there are any foods I can eat before and/or after that will help regulate the sugar and help with digestion.

Thanks for your tips and thanks for not judging me!
Sea Ray

The Answer

Great question, Sea Ray.

Before I dive into the tips, I want to start with that last thing you said about not judging you. This is important. When I’m out with friends, hiking partners, anyone who knows what I do for a living, they often say ‘I know this isn’t Salty approved’, or ‘Don’t judge me’ before eating something they feel guilty about.

The thing is, I genuinely don’t care what you eat. It’s not that I don’t care about you as a person, but I’m not here to guilt anyone into eating one way or the other. If you want guidance, I’m happy to share my experience and knowledge on a topic in the hopes of helping you achieve your goals.

More importantly, you’re taking away your own power and personal responsibility. It’s up to you what you want to put in your body and how you want to feel.

But, truly, it’s not about rules and judgement. It’s about taking self responsibility and being comfortable with the consequences of your choices, regardless of what you decide.

No rules, only choices.

And whatever you decide, please don’t judge or criticize yourself either. Because honestly, that’s a waste of energy.

Ok, now that that’s out of the way, here’s an answer to your actual question.

Follow these diet and lifestyle tips to support digestion.

Stay Hydrated

Done beforehand, it will help you to not overeat quite as much. If you do overeat, staying hydrated the next day supports healthy digestion and metabolism, so you process the extra salt, sugar, and other less-than-ideal ingredients.

Take Digestive Bitters

Bitters are herbs that stimulate digestive juices, like stomach acid and bile. These include herbs like dandelion, burdock, gentian, milk thistle, motherwort, goldenseal and angelica. Bitters break down food and assist in the absorption of nutrients.

Other bitter foods, like green olives and arugula do the same thing, so have these as an appetizer to stimulate digestion. Similarly, you could take a tablespoon of Apple Cider Vinegar to support stomach acid production and proper digestion. Low stomach acid is surprisingly common and can contribute to reflux, gas, and bloating.

Consider Digestive Enzymes

These are enzymes that help you process extra starch, fat, and protein. You produce these naturally, but often not in sufficient quantities. Join my online dispensary for 10% off professional-grade supplements.

Relax before you begin to eat

By taking a moment to see the food, breath in the aromas, and appreciate your food before you dig in, your body will actually digest food better. You’ll produce more enzymes, like amylase in your saliva, and more bile and pancreatic enzymes that break down food. This is part of the cephalic phase of digestion. It begins in your mind before you even take a bite.

Support liver function, elimination, and detoxification

A lot of people are tempted to starve themselves after a period of overeating, but that usually leads to rebound overeating later in the day (or week). Instead, think about giving your digestive system a rest.

Focus on nutrient-dense liquids, like broths, soups, and green smoothies. Eat simple whole food meals and prioritize fiber and protein. For now, steer clear of inflammatory foods like gluten, dairy, and processed oils.

Get Plenty of Sleep

This gives your whole system a rest. It will reduce inflammation and improve digestion. Additionally, proper sleep supports balanced hormones, like insulin and cortisol, so you don’t find yourself face first in the cookies again.

Move Your Body

The intention isn’t to burn off extra calories per say. It’s to stimulate lymph flow and sweat to help you move toxins out of your body. It also literally helps you move food through your digestive system faster through gravity and mechanical force.

Love Your Gut

Of course, it wouldn’t be a Trail Show podcast without me talking about gut health! Support your gut before and after a big meal by eating probiotic containing foods, like kimchi and sauerkraut, and prebiotic foods, like lots of veggies.

That’s my A to your Q, Sea Ray. Enjoy grandma’s pie and get back on track towards your goals by taking care of your body.

If you’re ready to go all in on your adventure dreams and optimize your health for an upcoming backpacking trip, join us in Adventure Ready!

If you’d like to submit your own question for a future Trail Show Salty Segment, click here.

December 17, 2018November 20, 2019

7 Ways to Control Appetite Naturally, without Pills, Stimulants, or even Willpower

Feel like your appetite is out of control?

For many outdoorsy folks, winter is the ‘off’ season, which translates into 1) more days spent sitting at a desk (saving money for next season), and 2) fewer outdoor activities. Days are shorter, the weather is colder, and we naturally tend to spend more time on the coach planning our upcoming adventures rather than out on them.

Furthermore, many hikers and outdoor enthusiasts who are coming off a season of being more active have difficulty adjusting their food intake to a less active lifestyle. Weight gain, and manatee season (as my friend likes to say) are the result.

So, you’re less active, you still have your hiker hunger, and you’re finding yourself standing in front of the fridge when you know you’re not actually hungry. You’d rather not spend the winter in ever-expanding sweatpants, knowing in the back of your mind that you’re compromising your goals for the upcoming season.

It’s one thing to know what you should and shouldn’t be eating, but tackling the psychological aspect of food is a whole other beast. Identifying true hunger versus emotional hunger is a skill gained with experience. I encourage you to when you’re truly hungry and use the following practices to keep your appetite in check when you’re eating out of boredom/frustration/etc.

Stay Hydrated

Confusing hunger for thirst is incredibly common. When you’re less active and the weather is cooler, it’s easy to drink much less than normal. You may be looking for something to eat when it’s actually water your body needs, not food. Next time you’re about to snack, have 12 ounces of water, wait 20 minutes, and if you’re still hungry, grab a healthy snack and go for it.

Looking for something a little more exciting than water? Consuming calorie-free seltzer water, mint water, or other herbal infusions can be another tasty way quench the desire to consume something without the calorie load.

Limit Your Options

Studies have shown that having a greater variety of foods to choose from leads to consuming more calories. This phenomenon is called sensory-specific satiety and refers to the declining satisfaction experienced by consuming a certain type of food, and the renewal in appetite resulting from exposure to a new flavor. This is why buffets can be so dangerous and why you seemingly have room for a piece of pie even when you’re stuffed.

While, in general, it’s a good idea nutritionally speaking to eat a wide variety of foods, at any one meal, it may be best to limit your options in order to avoid overeating.

Use Smaller Plates & Bowls

Visually, the same amount of food will look like more on a smaller plate than on a larger plate. I recently read a study that this technique may not be as effective as we thought at controlling how much you eat if you’re truly hungry; however when it comes to mindless eating, you’ll most likely still do less damage by using smaller serving dishes. Portion out one serving and put the rest away rather than snacking out of the container. We’re less likely to eat more when it requires effort.

Out of Sight, Out of Mind

Rather than keeping tempting, calorie-dense treats front and center in the fridge or on the counter, put them out of sight. Research indicates that if you see food sitting in front of you, such as in a candy dish, you’re more likely to eat it. Keep food out of sight entirely, either in the pantry, in non-transparent containers, or in the fridge. Make healthier items easier to see and access. Finally, don’t hang out in the kitchen (or in front of the food table at a party) if you don’t want to eat.

Remove Distractions

Many people watch TV, read magazines, or scroll through their phones while they eat. This keeps you from fully being aware that you consumed a meal, and also from recognizing when you’re actually satisfied, so you’re more likely to overeat. When you sit down for a meal or snack, be intentional. Breath in the aroma, see the food, be present, and fully enjoy your meal.

Fill Up on Fiber

Fruits and vegetables have a high water content and a lot of fiber. This makes them great for filling you up for fewer calories. It’s easy to eat 1000 calories in a few handfuls of nuts, but to eat the equivalent calories in apples in one sitting, you’d have to eat 10 apples, for example. Not easy to do. Yes, that’d be a lot of sugar, but most likely you can’t eat more than an apple or two without feeling pretty full.

Slow Down

With eating and with life, take a moment to slow down and savor it. Along with the tip about not distracting yourself, slowing down while you eat give your brain a chance to register that you’re eating, to prepare your body to better digest and absorb nutrients, and to register when you’ve had enough. Chew thoroughly rather than inhaling food. Sit down rather than eating in the car. Slow down, savor the food, the experience of sharing a meal with others, and you’ll not only enjoy your meal more, you’ll likely consume less.

Of course, you can use these practices year round, but they’re often particularly pertinent in the off-season. They are just one of many ways to support your health in the off season and prepare for next season’s upcoming adventure.

Adventure Ready is an online course designed to up-level every aspect of your health, inside and out. You’ll reach a healthy weight naturally, balance your hormones, and increase your energy. Don’t miss another hiking season feeling sidelined with sub par health. It’s not worth it.

November 5, 2018November 5, 2018

Herb Crackers

Easy Herb Crackers

(gluten free, grain free, paleo, vegan, refined sugar free…nothing but the good stuff)

Unless you’re new here, you may know that I have a strong affinity for salty, crunchy snacks. I’m always on the look-out for convenient foods that will make my body function optimally, and of course, snacks should be tasty.

Hit with a crunchy craving recently, I went rummaging through my cupboard and nary was a salty snack to be found. Not feeling like going to the store, it was time to get creative, and thus these Herb Crackers were born. They’re gluten free, grain free, vegan, contain no refined sugar, and are made up of few simple ingredients. They’re also ridiculously simple and result in a house filled with savory scents while they bake.

I’ve had a couple bags of tapioca flour in my freezer that a friend gifted me while I was on the Autoimmune Paleo diet as part of a protocol to heal my adrenal fatigue and hashimoto’s thyroiditis. Prior to these crackers, I hadn’t baked with tapioca flour, so I’d put off using it for over a year. Today was the day.

I searched online to generate ideas and inspiration for the basic cracker process and to see if there was anything special to know about baking with tapioca flour. Tapioca flour is the starch extracted from the cassava root, while cassava flour is the whole root. Generally, tapioca is well-tolerated and avoids causing an immune response, as happens with many other grains. Plus, it’s fairly neutral and lends itself well to taking on any flavor you want. However, it’s still a starch and will therefore raise insulin, so eat in moderation and pair these crackers with a fat and a protein.

These crackers are quick and easy to make, even if you’re not an experienced baker and have never worked with alternative flours. They only have a handful of ingredients, most of which you likely already have. The tapioca flour could be swapped out for other fours like cassava, almond, or coconut.

In addition to making your house smell glorious, and being able to tailor the herbs to your personal preferences, another benefit of homemade crackers is that you don’t get the myriad of preservatives, food coloring, and additives that are often found in commercial baked goods. That alone makes it worth the little bit of effort it takes to whip up these savory little crunchies.

Easy Herb Crackers (grain free, gluten free, vegan)

Prep Time: 10 minutes

Cook Time: 55-60 minutes

Ingredients:

1½ cups tapioca flour
½ cup coconut flour
½ teaspoon Himalayan salt
½ teaspoon garlic powder
½ teaspoon ground fennel seed
½ teaspoon celery seed
2 teaspoon basil
2 teaspoon oregano
1 teaspoon tomato powder
½ teaspoon baking powder
6 tablespoons extra virgin olive oil
8 tablespoons filtered water

Preparation:

Preheat oven to 300 degrees. Combine the dries in a mixing bowl. Feel free to use the combination of spices listed above, or create your own concoction. This is just what I had on hand. Add in olive oil and water. Combine thoroughly.

Dough should be a somewhat sticky consistency, but it will stick together in a lump. It won’t be overly loose nor will it be so dry that it doesn’t stick together. You should be able to hold it without it falling through your fingers. Add more flour and/or liquid to adjust consistency as necessary.

Dump the dough onto a piece of parchment, flatten it into a rough rectangle with your hands, and place another piece of parchment over it. Smooth dough and press into an even 1/4″ rectangle(ish) with a rolling pin. Remove the top piece of parchment and pull the bottom piece onto a baking sheet.

Bake at 300 degrees for 30 minutes. Remove from oven and use a pizza wheel or knife to cut the dough into roughly 1 inch squares. Return squares to baking sheet with some space in between each. Bake another 25-30 minutes until golden brown and lightly crisp.

Cool completely and store in airtight containers. Enjoy with soup, nut butter, hummus, cheese or cured meat.

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October 5, 2018October 5, 2018

Pumpkin Oatmeal Cookies (gf)

Pumpkin Oatmeal Cookies aka Autumnal Equinox Cookies

Sweaters, fuzzy slippers, flannel pajamas, golden leaves, and cozy evenings by the fire. Ahh, fall. The season for hygge. In my book, the autumnal equinox is the mark for when it’s officially time to start baking with pumpkin again and roasting root veggies on the daily.

After finishing my hike of the Oregon Desert Trail at the end of September, I returned to my hiking partner’s house in Portland for a couple of weeks. As often happens when I’m on trail, I missed preparing food. Real food. There’s something about chopping, mixing, and combining beautiful ingredients that is so tactile and enjoyable.

As it’s wont to do in Portland in the fall, the weather cooled down and the skies clouded over. The cool rainy weather coupled with a dinner party in honor of my hosts’ 15th wedding anniversary meant some baking was in order.

We kept it casual with roasted veggies, grilled fish, and the following fall-flavored cookies. These cookies are naturally gluten free, and can be made dairy free by substituting the butter for coconut oil. They can be made free of refined sugar by swapping the brown sugar for coconut sugar. They can be made vegan by swapping the eggs for flax eggs (1 egg=mix 1 tablespoon ground flaxseed meal + 3 Tablespoons water & allow to sit for 15+ minutes).

Pumpkin Oatmeal Cookies

Makes ~15 small cookies

Ingredients

3/4 cup light brown sugar

5 Tbl butter, melted, cool

2 eggs

1 tsp vanilla extract

1/2 cup organic pure pumpkin puree

1 cup organic rolled oats

1.5 cups oat flour (I grind rolled oats in a coffee grinder)

1/2 tsp baking soda

1/2 teaspoon salt

2 tsp pumpkin pie spice

1/2 tsp ground ginger

3/4 cup add-ins (chopped walnuts or almonds, pumpkin seeds, raisins, cranberries, chocolate chips, etc.

Cream the butter and the sugar together until light and fluffy. Mix in the pumpkin, eggs, and vanilla until evenly combined. Mix all dries together in a separate bowl then slowly add to wets, mixing until well combined. Add in whatever ‘add-ins’ sound good to you.

Form into small (golf ball size) balls on parchment-lined baking sheet. Press flat. Bake at 350* for 12-14 minutes.

Enjoy 🙂

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October 4, 2018December 5, 2021

How to Create a Healthy Resupply in a Tiny Town

What to Eat When the Healthy Choices are Non-existent or Obscure

Let’s start with a quick story of an experience I had like this on the Oregon Desert Trail. We had just walked the remaining 7 miles into McDermitt, NV, arriving around 8am for what would be the closest day we’d have to a zero on this 750-mile route through the very sparsely populated region of eastern Oregon.

It’d been 10 days of 90-degree dusty desert hiking since we’d had a shower, and 6 days since we’d had any meals other than backpacking food. I was jonesing for some vegetables. I’d been dreaming of a big bowl of dark leafy greens with tomatoes, beets, walnuts, avocado, olive oil, and balsamic vinegar.

Alas, as much as I’d prayed to the desert gods for some real, healthy food, I knew I wasn’t going to find it here. McD is a ranching, farming, and mining town that straddles the NV/OR border. It consists of a motel, a cafe/casino, a PO, a high school, and an all-in-one gas station/market/convenience store. This was one of the few places I didn’t mail myself a resupply box on the ODT and I was immediately regretting it.

tiny town resupply — Veggies were sparse in McDermitt, NV.

After our first (of four) meals at the Say When Casino and Cafe, it was time to create our resupply for the next 5 days. We walked into the small gas station/market/c-store and I saw about 8 rows of packaged foods, some coolers of soda and beer, and a small stand of “fresh” produce (Hey, at least there’s some produce at all!). Time to get creative.

There are many such towns from which you may have to resupply, especially if you are going to hike any trails or routes off the beaten path. And especially if you decide to hike in one of the most remote regions of the country.

How to Approach Eating for Optimal Health and Energy in a Tiny Town C-Store

First, accept that you’ll have to make some compromises, but don’t give up on the goal of healthy eating entirely! It may all look like junk, but some choices are better than others here. Let’s look more closely.

Don’t make the process overwhelming. The process is simple.

Make Your List

Until you get the hang of what items you need for a healthy resupply, and before going into the store, write a short list of ideas for breakfast/lunch/dinner/snacks/beverages. For efficiency and cost, choose items that can be used in multiple ways for different meals (like corn chips you’ll eat with PB for lunch and again with beans for dinner OR trail mix that can be added to oatmeal for breakfast or used as a stand alone snack). Keep your list general: nut butter, salami, breakfast bars, oatmeal, nut butter, etc. Be sure to have a mixture of flavors and textures as well as macronutrients (aiming for about 20% protein, 40% fat, 40% carb-or whatever feels best for your body).

Choose Your Food

Browse the shelves. When you see an item from your list, you’ll likely see multiple different varieties (chips/pb/trail mixes/etc). Which to choose? Look at the ingredient label. You are looking for the least number of ingredients possible. You are also looking to avoid added industrial oils, preservatives, food colorings, and high fructose corn syrup when possible. Unfortunately, it’s not always possible in these tiny stores, but do your best. You are also looking for items in their most whole food/least processed form. Focus on proteins, healthy fats (olive oil, avocados, coconut oil, nuts), and low sugar carbs.

If there is a produce section, look for the freshest (not wilted or bruised), most nutrient-dense items to either pack out or eat before leaving town. Amazingly, many of these tiny places sell avocados (great for potassium, fiber, antioxidants). Bags of spinach or carrots are also widely available and easy to pack out.

Calculate Your Calories

Before leaving the store, use your phone calculator to quickly get an estimate of the calories. This takes less than 5 minutes and can help you avoid overspending on (and carrying) food you don’t need and/or assure you that you have enough if you’re feeling uncertain.

For the amount of calories you need each day, that will take a bit of experimentation, but use this calculator (or something similar) to get in the ballpark, and adjust from there depending on terrain, climate, and whether you’re losing a bunch of weight or not. Add up the calories in your basket and divide by the number of days you plan to be out. Voila. If you want to go above and beyond, calculate your macros to be sure you have the right ratios of fat, protein, and carbs. This would likely be easiest by entering the foods into a free app, such as MyFitnessPal.

What I Chose in McD for my 5-Day Resupply

My calorie goal for 5 days early in the trip was about 11,500, or 2,300 per day. Here’s what I found in the convenience store. A couple items, where noted, were leftover from my last box, but these calories could have been substituted with other bars or trail mix or another avocado from the c-store.

1 lb bag Tortilla Chips=1500 calories

1 lb whole carrots=150 calories

1 large avocado=300 calories

1 apple=100 calories

Dehydrated Refried Beans=300 calories

2 Coconut Oil packets (leftover from my last resupply)=240 calories

3 coconut-greens-collagen smoothie mixes (leftover from last resupply)=600 calories

3 Kates/Fourpoints bars (leftover from last resupply)=900 calories

3 Granola packets (leftover from last resupply)=750 calories

4 tuna pouches=300 calories

1 lb peanut butter=2600 calories

3 bags of fruit/seed/nut trail mix=2300 calories

Chocolate Bar=600 calories

Pepperoni=800 calories

Salami=700 calories

Electrolyte drink mix=50 calories

Kombucha (drank in town)=80 calories

total= ~12,200 calories

I usually pack just a little bit extra, such as a couple bars, for calories in case I’m hungrier than expected or take longer to reach the next town than expected.

As you can see, it’s not ‘perfect’ in terms of being organic, super high quality food, but it covers my nutritional bases, and it’s far from the typical pop-tarts/snickers/doritos resupply that could be purchased from the same store.

Even when options are limited, you can still make good choices that will fuel you for optimal energy and endurance!

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

August 25, 2018

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 21, 2018November 21, 2024

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.

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. I wouldn’t carry 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, my resupply chart. Apologies that this is somewhat difficult to read. My resupply charts have vastly improved since this iteration, but hopefully this at least shows you the structure.

	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

Questions? Post them in the comments below.

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.

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.

July 18, 2018November 12, 2019

How to Eliminate Sugar Cravings for Good

“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.

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.

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.

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.

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.

Like what you’re reading? Sign up here to be the first to know when new posts come out! Plus get access to my Eat for Endurance ebook for free!

July 7, 2018July 9, 2018

Paleo Granola

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!

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!

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The Trail Show Salty Segment January 2019 on supporting digestion

The Question

The Answer

Follow these diet and lifestyle tips to support digestion.

Stay Hydrated

Take Digestive Bitters

Consider Digestive Enzymes

Relax before you begin to eat

Support liver function, elimination, and detoxification

Get Plenty of Sleep

Move Your Body

Love Your Gut

If you’re ready to go all in on your adventure dreams and optimize your health for an upcoming backpacking trip, join us in Adventure Ready!

If you’d like to submit your own question for a future Trail Show Salty Segment, click here.

Stay Hydrated

Limit Your Options

Use Smaller Plates & Bowls

Out of Sight, Out of Mind

Remove Distractions

Fill Up on Fiber

Slow Down

Adventure Ready is an online course designed to up-level every aspect of your health, inside and out. You’ll reach a healthy weight naturally, balance your hormones, and increase your energy. Don’t miss another hiking season feeling sidelined with sub par health. It’s not worth it.

Easy Herb Crackers

(gluten free, grain free, paleo, vegan, refined sugar free…nothing but the good stuff)

Easy Herb Crackers (grain free, gluten free, vegan)

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Pumpkin Oatmeal Cookies aka Autumnal Equinox Cookies

Pumpkin Oatmeal Cookies

Ingredients

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What to Eat When the Healthy Choices are Non-existent or Obscure

How to Approach Eating for Optimal Health and Energy in a Tiny Town C-Store

Make Your List

Choose Your Food

Calculate Your Calories

What I Chose in McD for my 5-Day Resupply

Even when options are limited, you can still make good choices that will fuel you for optimal energy and endurance!

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

Stress Less

Get Enough Sleep

Take Adaptogen Herbs

Play Outside

Eat a Nutrient-Dense Whole Foods Diet

Supplement with Vitamin D, Vitamin C, & Zinc

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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Food Resupply Plan for the Oregon Desert Trail

Determining Goal Calorie Intake

Macronutrient Percentages

Food Planning on a ‘Restricted Diet’ while Going Stoveless

Supplements & Other Items in Each Box

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

Specific Brands I Carried

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.

Coconut Walnut Cookies

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.

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

Get Enough Sleep

Reduce Stress

Eat a High Protein Breakfast

Eat Balanced Meals

Consume Minerals and Electrolytes

Boost Gut Health

Like what you’re reading? Sign up here to be the first to know when new posts come out! Plus get access to my Eat for Endurance ebook for free!

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.

Paleo Granola

Like what you’re reading? Sign up here to be the first to know when new posts come out!