Matcha Energy Bites

matcha energy bites

What to do on a snowy Colorado day (after going out to play in the snow)?

Play in the kitchen, of course!

I was craving vibrant colors, so in addition to trays upon tray of roasted veggies (meal prep for the week), and starting a new batch of purple cabbage & fennel kraut (yay fermented foods!), I whipped up these matcha energy bites.

They’re a delicious snack to have on hand when you’re craving a little something sweet in the afternoons, and they’ll definitely treat you better than a handful of candy and a latte.  They’re also easily portable, so they’re great for taking on a long run, ride or hike.

The carbs are good for immediate energy and the healthy fat and protein will keep you going through your afternoon at the office or your day in the mountains. Note: Matcha is a type of green tea and does contain a small amount of caffeine, so if you’re highly sensitive, avoid these in the afternoon or evening.

These bites are vegan, gluten free, and grain free. They don’t require baking and they’re quick to whip up with nothing but a food processor. Plus, these portable little energy bundles contain just 6 real food ingredients!

matcha energy bites

Match Energy Bites

Makes 10 bites @ 35-40 grams each

Ingredients

1.5 Tablespoons Matcha Powder

1.5 Tablespoons honey

4 Tablespoons almond flour

1 dash of cinnamon (optional)

2 Tablespoons coconut oil, melted

1 Cup coconut flakes, unsweetened, finely shredded (plus coconut to coat outsides)

110 grams Medjool dates, pitted

 

matcha bites

Put all ingredients, except the coconut oil and dates into the bowl of the food processor. Process the mixture for 30 seconds to a minute, until well combined. Add dates, one a time, through lid, while processor is running. While processor continues to run, pour in coconut oil through the lid. Allow mixture to blend thoroughly, 30 seconds to a minute. Remove lid and dump contents into a bowl.

matcha bites

Add half a cup of coconut flakes to a separate bowl. Either with or without a scale, measure out chunks of ‘dough’ about the size of a golf ball, or 35-40 grams each. Roll into a ball, toss the ball in the coconut flakes to coat, and place on a napkin lined tray.

All done!

matcha bites

Transfer to an airtight container and store in fridge up to a week or in the freezer for longer.

Grab one the next time you head out the door and never be caught again without a healthy snack on hand!

The Best Diet

real food

When someone finds out I’m a nutrition coach, one of the first things they want to know is which diet philosophy I promote. Paleo or vegan, high carb or low carb, intermittent fasting or frequent meals?

There are so many different diet dogmas. We want to categorize people quickly; decide if they’re a friend or a foe.  It’s disappointing to many that I don’t advocate one perfect diet.

whole foods diet

Diet Dogma

Eating is central to what it means to be human. People often choose their dietary practices based on much more than nutrition science or taste alone. So much goes into a person’s food choices, from cultural history to their most deeply held values about themselves and their beliefs about the world. So, it’s no wonder that people often attach their identity to how they eat. They become diet evangelists.

Your identity is more than what you eat, and if you can move beyond the idea of one right way to eat, the good news is that you don’t have to worry about fitting yourself into a certain diet box and set of rules. 

 

The human body is incredibly adaptable, which is why many different diets have produced great results for many different people. Folks often assume that the diet that worked for them is the diet that will work for you.  It’s THE diet. The one right way. This isn’t always the case, and in fact, the diet that worked for you in the past may not even be the diet that works for you now.

The foods that best fuel you depend on a variety of factors, including your goals and your unique physiology. Without learning a bit about who you are, it’s impossible for me to give a blanket diet recommendation.

compare common diets

Comparing Common Diets

Nutrition science is always evolving and pop nutrition is constantly pushing the merits of the newest ‘diet of the month’. So how do you sort through it all and figure out how to be healthy?

How can such different diets work for so many people? Even though some diets appear to have opposing rules, they actually may be much more similar than we realize. For instance:

  • Diets help you raise awareness of what you’re eating. Paying attention to something is the first step towards changing it. Furthermore, most ‘diets’ produce weight loss because they create a calorie deficit, whether that’s caused by eating an abundance of plant fiber which fills you up or animal protein and saturated fat which satiate you.
  • Many popular diets promote high food quality. They suggest you eat more whole, unprocessed, nutrient-dense foods, and less packaged junk food. Making up nutrient deficiencies and eating adequate protein, fiber and essential fatty acids will help anyone feel better, whether those nutrients are coming from a Paleo diet or a vegan diet or any other diet. Again, eating more real food and less junk leads to natural appetite control.

personalized eating

Personalized Eating

Rather than adhering to a specific diet dogma, I find it far more useful and effective to look into who you are. As similar as we humans are, we all intuitively know that we’re quite different when it comes to our unique physiology. For example, Tim from HR seems to thrive on a high fat, low carb diet, while you can’t seem to drag yourself out of bed when you eat bacon and butter all day. 

Instead of a set of diet rules, reaching your specific goals begins with questions.

What does your diet look like now? How old are you? Do you have a history of extreme dieting or overtraining? What are your current exercise habits like? What are your stress and sleep habits like? What foods do you prefer? What’s your budget? What does your lifestyle look like? Do you like to cook? All these and more will factor into finding the “perfect diet” for you.

Everyone has a different genetic makeup, metabolic history, and hormone profile. Furthermore, everyone has different tastes and preferences, different budgets, and different lifestyle factors to take into consideration.

Rather than giving a client one prescribed diet as the only option, a good coach will work with a client’s unique situation to determine what will fit into the client’s life in a *sustainable* way. It doesn’t matter how healthy Brussels sprouts are if they’re on your meal plan and you’re not going to eat them.

Don’t Waste Mental Energy on Diet Stress

The important thing is to determine what works for YOU. That takes time and experimentation. It’s a strategic process. Whether you do this on your own or with the support of a coach, finding what works for you, at this point in your life, helps you reach your goals faster, with much less distraction and frustration.

So, my answer is that the perfect diet is unique to your physiology, your preferences, your lifestyle, and your budget. The magic is in using reliable principles and best practices. Instead of giving you a “diet plan”, we look at your habits, and strategically and gradually change them to give you lasting results.

Interested in finding YOUR PERFECT DIET? Click here to schedule a free call.

5 Immune Boosting Herbs You Already Have in Your Kitchen

garlic immune

There are morning routines, evening routines, and a hundred other healthy habits we’re ‘supposed’ to fit into each day.

You know herbs are good for you, but sometimes it feels like one more thing to fit into your day. You have to buy them, prepare them, take them. It can feel overwhelming, so we forego our herbs even though we love using plant medicines to enhance our daily lives.

Does this sound familiar?

The good news is that some of our most powerful herbal allies are likely already in your kitchen. With a few changes in your habits and mindset, you can up your ingestion of these potent plants and reap the myriad benefits with little extra effort.

An easy way to incorporate more herbs into your day is to include them into an activity you’re already doing. Eating is one such activity. As Hippocrates said, food is medicine, and eating is one of our prime opportunities to take in more medicine. Before each meal, ask yourself “How can I make this even healthier?”.

Building a strong immune system is always important, but it’s even more crucial this time of year when colds and flu are common. The following list includes 5 immune-boosting herbs and how to incorporate them into meals.

 

ginger immune

Ginger

Ginger is a powerful antioxidant and anti-inflammatory herb due to it’s rich phytochemistry, which includes compounds such as gingerols, shogaols, paradols, and zingerone. In addition to many other health benefits, it boosts circulation and has potent antimicrobial properties, which make it an ideal immune-boosting ally.

Ginger is easy to incorporate into any meal. Add raw or powdered ginger to your morning smoothie. Add ginger to your oatmeal. Drink ginger tea. Add ginger to curry dishes and homemade desserts.

 

turmeric immune

Turmeric

With over 10,000 peer-reviewed studies, turmeric is one of the most researched herbs with several wide-ranging health benefits. A member of the same family as ginger, turmeric also has potent anti-inflammatory, antioxidant, and antimicrobial properties, all of which contribute to it’s immune enhancing abilities.  

Turmeric is a great addition to smoothies, and goes well with most soups and stews. It’s great added to eggs or sauteed veggies, and is a natural fit for rice dishes and curries.

garlic immune

Garlic

Second only to turmeric in the amount of research supporting its health benefits is garlic. The antiviral, antimicrobial, and antifungal properties of raw garlic make it ideal for fending off colds and flus, largely due to the compound allicin.

Garlic is a great addition to any saute, homemade salad dressings and dips, soups and stews, or any meat and veggie seasoning blend.

turmeric immune

Cayenne

Cayenne is packed with immune-boosting beta carotene and antioxidants. It increases circulation, and helps break up and move mucus out of the body, reducing flu and cold symptoms.

Cayenne can be added to any drink, sauce, or meal that needs a spicy kick. Adding it to eggs, veggies, nuts, dressings, and meat are all great options.

cinnamon immune

Cinnamon

Cinnamon is at the top of the charts in terms of its antioxidant levels. Additionally, it has antibacterial, antiviral, and circulation stimulating properties. Its high content of the anti-inflammatory compound cinnamaldehyde make it essential for cold and flu season.

Adding cinnamon to oatmeal and smoothies is a great way to start the day. It also goes well in homemade desserts, chilli, curries, stews, and any dish needing a warming flavor.

Start slow and add any of these herbs in when you can. They’re sure to add a boost to the health and flavor of any meal.

The Danger of Fueling with Faux Foods

wind river cirque of towers

This post originally appeared on The Trek, which you can find here

 

Hikers burn thousands of calories a day, so the quality of the food doesn’t matter, right?

Unfortunately, it’s not that simple.

When it comes to food on a long trail, the focus is usually on calories and palatability. Little attention is paid to the long-term impact of our food choices on our health and the environment.  I’ll outline 10 reasons to make real food your primary fuel for endurance endeavors, as well as simple steps for how to make the transition.

What are Faux Foods?

Before we can avoid them, we must know how to identify them.

Faux foods are:

  • Foods where real ingredients have been stripped out and replaced with substitutions.
  • Foods that are created in a lab rather than grown in soil.
  • Foods that have an ingredient label containing substances you can’t pronounce.
  • Foods that are produced in a way that’s destructive to the environment.

‘Faux foods’ may not be the most accurate descriptor, as the foods are not necessarily fake, but it’s a good catchall for these foods, and it’s catchier than ‘non-food junk’, so that’s what I’ve settled on.

real food backpacker

What This Means for Hikers

It’s hard to imagine a diet worse in quality and nutritional benefits than the Standard American Diet (SAD), which is an obvious culprit in the U.S. obesity epidemic (affecting 1 in 3 adults) and a strong contributor to the current chronic disease crisis (affecting 1 in 2 adults).

But there is one diet that is arguably even worse, and that’s the standard Thru-Hiker diet. This diet consists primarily of heavily processed, packaged foods, which are loaded with preservatives, artificial ingredients, colorings, trans fats, and excess sugar. Of course, this way of eating developed because hikers need high calorie food, which is light, packable, and tasty, but many are unaware of the dangers of faux foods and the alternatives which exist.

While many hikers can get by on Snickers and Doritos for a few months with seemingly few consequences, junk food has real implications on your energy, your performance, and even the outcome of your hike.

PCT katiegerber.com

 

10 Reasons to Reconsider Your Resupply

1) You Are What You Eat

You’ve no doubt heard this before, but just let that sink in. What you eat literally becomes the components of your body. Do you want to be made up of artificial ingredients that were synthesized in a lab or would you prefer your cells to be made up of real, living things which grew from soil, sunlight, water, and air?

2) Inflammation

The full body inflammation caused by excess intake of faux foods makes us more susceptible to injury and illness. In 2017, injury and illness accounted for 17% of AT hikers quitting their thru-hike attempt. The main drivers of inflammation in a typical hiker diet arerefined sugar and trans fats.

3) Gut Health

Intricately tied to inflammation is the health of the gut lining. Sugar and refined ingredients, as well as several food additives and preservatives, have been shown to disrupt the digestive system – especially when exposure is chronic. This also impairs absorption of the limited nutrients that are being taken in.

4) Slower Recovery

If your body is lacking in essential micronutrients, it takes longer to get back to full speed. Thru-hikers beat their bodies up daily, so fast recovery is key to feeling great day after day.

5) Increased Incidence of Cardiovascular Disease, Autoimmune Conditions, and Allergies

Faux foods are more likely to result in these long-term health conditions that will affect you long after you’re off the trail. Processed foods are also more likely to cause allergies.

6) Slower Wound Healing

Chronic inflammation suppresses your immune system, thereby causing slower wound healing. It’s not uncommon to endure small wounds on trail, and quick healing reduces the chances of developing a serious infection that could end a hike.

7) Blood Sugar Balance and Bonking

Completing a long hike often requires long days. The key to having sustained energy and hiking big miles is maintaining balanced blood sugar by steering clear of highly-refined, processed foods.

8) Mental Clarity & Motivation

It’s often said that thru-hiking success is 90% mental. Whether you agree with that or not, there’s no doubt that the mental game is a huge part of successfully completing your adventure. Steady blood sugar helps you make better decisions and stay motivated over the long haul.

9) Post-hike Depletion

Most hikers are ambitious people with big plans. Rather than ending your hike exhausted and burnt out, it’s possible to recover faster and be ready for your next adventure without having to spend months on the couch in front of the TV. Faux foods lack the nutrients and antioxidants that will help you bounce back faster.

10) Overeating and Carrying Extra Food

Faux foods often have plenty of calories, but are deficient in nutrients, leaving the body unsatisfied. This leads to endless hunger and results in carrying more food than you may actually need.

BONUS:

The environmental impact of our choices is something we all need to be aware of. Industrial, highly-processed, GMO-filled foods increase the profits of mega-corporations at the expense of the environment we love so much.

pollution

5 Ways to Avoid the Pitfalls of Faux Foods

When it comes to eating for endurance, and overall personal and planetary health, I tend to follow a credo more than a specific diet. I don’t like the word ‘diet’ because it conjures up ideas of strict rules and restriction, which is not what I’m suggesting. A credo is more of a set of principles that guide your actions and beliefs.

Think of your food choices as a continuum with a 100% Faux Food diet on one end and a 100% seasonal, organic, unprocessed, local (SOUL) diet on the other end. This framework helps me work towards making better choices when I can, but not getting so caught up in rules and ‘shoulds’ that I give up entirely.

Here are a few of the basic principles and how you can apply them to your next outdoor adventure.

1) Eat more whole, unprocessed foods on trail

Nuts, seeds, dried fruit, and dehydrated veggies are all great choices. There are lots of ideas online and you can also check out my free Eat for Endurance ebook for more ideas.

2) Read labels

This will help avoid excessive added sugar, trans fat, and additives like artificial sweeteners, high fructose corn syrup, sodium nitrate, sodium sulfate, food dyes, potassium bromate, and MSG.

3) Send resupply boxes to places with limited options

Don’t be stuck eating gas station food for a week because you didn’t plan ahead. You’ll feel gross and you’ll compromise your energy and performance.

4) Make up for micronutrient deficiencies in town

Choose fresh vegetables and salads instead of (or at least in addition to) pizza, burgers, and beer.

5) Make small changes

It doesn’t have to be an all or nothing approach. Here are some ideas:

Add in a greens powder, such as athletic greensamazing grass, or organifi each day.This can make up for micronutrient deficiencies on a long hike.

Swap out some candy for dried fruit. If your body is craving quick energy, eating fruit will give you a quick dose of carbs, with enough fiber to maintain blood sugar balance, and without all the added junk. And there are SO MANY options: raisins, cranberries, apricots, blueberries, mango, banana, etc.

Look for chips and other crunchy/salty snacks with as few ingredients as possible. For example, compare the following:

  • Ingredients in Organic Tortilla Chips: organic corn, organic sunflower oil, salt.
  • Ingredients in Nacho Cheese Doritos: whole corn, vegetable oil (corn, soybean, and/or sunflower oil), salt, cheddar cheese (milk, cheese cultures, salt, enzymes), maltodextrin, whey, monosodium glutamate, buttermilk solids, romano cheese (part skim cow’s milk, cheese cultures, salt, enzymes), whey protein concentrate, onion powder, partially hydrogenated soybean and cottonseed oil, corn flour, disodium phosphate, lactose, natural and artificial flavor, dextrose, tomato powder, spices, lactic acid, artificial color (including Yellow 6, Yellow 5, Red 40), citric acid, sugar, garlic powder, red and green bell pepper powder, sodium caseinate, disodium inosinate, disodium guanylate, nonfat milk solids, whey protein isolate, corn syrup solids.

http://www.personaltrainervancouver.com/adventures/attachment/hiking-stock-image/

Start slow and do what you can.

Even making a few small changes is a good step towards fueling yourself for performance and creating a better environment at the same time.

Making Progress: Hashimoto’s Update

This is the second post in a series about my journey with the autoimmune condition Hashimoto’s thyroiditis. Here’s part 1, in case you missed it. My intention with this series is to share my personal experience so that anyone who recognizes themselves in the symptoms can move forward with healing and know that lifestyle changes can make a HUGE positive impact. 

Contrary to my wildest hopes, my Hashimoto’s and adrenal issues did not spontaneously go into remission as soon as I started targeting them. Unconsciously acting in alignment with the negativity bias, I tend to see how far I still have to go and what’s still wrong more than I focus on how far I’ve come. Can you relate?

However, though I can’t say I feel 100% everyday, when I look back at how I felt 3 years ago, or even just a full year ago, without a doubt, I feel much better.

In this post, I’ll briefly discuss what symptoms have improved for me, what I’m still struggling with, and a brief overview of the protocol.

What has improved for me?

My energy levels throughout the day are much more consistent. I don’t struggle with afternoon fatigue much. I can go running and go to the gym again without feeling completely drained or experiencing the deep muscle fatigue that I couldn’t shake previously.

My hormones are becoming more balanced. I know this because, among other indicators, my monthly cycle is regular again. Also, my sleep cycle has regulated. I feel tired in the evenings and fall asleep easily, I sleep through the night, and I usually wake without an alarm, with plenty of energy to start the day. This also indicates to me that my cortisol level and rhythm is balanced. See this article if you’re curious to learn more about adrenal health, especially as it pertains to endurance athletes.

I no longer struggle with feeling cold as much as I used to, especially in my hands. I used to have constantly cold hands and feet. This was particularly a struggle in shoulder seasons and on winter adventures when my hands would get so cold (even with multiple gloves on) that I would need my adventure buddy to help me with zippers, clasps, and opening food wrappers. This was so frustrating and often unsettling on solo adventures.

My immune system feels strong. Despite several sick coworkers, being out in public places often, and having a very full schedule, I haven’t gotten sick this winter. I never used to get sick much either, but this is also confirmation that my immune system is healthy.

Finally, (and this is huge), I feel like my digestive system is working so much better again. As I mentioned in the previous post, leaky gut is one of the factors which contribute to the expression of autoimmune disorders, so getting my gut health in order is top priority for me. Pardon the graphic nature of this next paragraph, but this is a health website after all, so properly documenting my full experience is important and hopefully helpful to anyone else who is struggling.

How did my gut health change? I started digesting and assimilating my food much better. I know this because my BMs went from not-so-regular and loose to regular and well-formed. This is so important because it was very noticeable evidence that I was healing my leaky gut. Hooray! That translates to less immune system activation (a good thing in this case) because large proteins are no longer permeating the gut lining. Digesting my food properly has also given me more energy.

I didn’t realize my digestion was so out of whack until it got better. I spent several years as a baker and pastry chef. I don’t have much of a sweet tooth, and when I would eat bread, it was organic and naturally-leavened (think sourdough), so it’s not like I was going crazy with pastries and bread on the daily. In retrospect though, I now realize that even that small amount of gluten was likely significantly contributing to my poor gut health, and the expression of autoimmune symptoms.

What still needs improvement?

It’s satisfying to reflect on the positive changes that have taken place, because healing any health condition with diet and lifestyle changes takes true dedication and commitment, and it can be challenging.

That being said, many autoimmune conditions can be put into remission, but you can’t expect them to disappear overnight. While I feel significant improvement in many of my thyroid symptoms, there are a couple things I still struggle with.

One is not feeling as resilient as I used to be. For example, if I don’t get the sleep that I need, I really struggle with energy levels the next day. My hope is that as I continue to repair my hormone profile, I’ll be able to bounce back quicker from a night of poor sleep.

Another issue is occasional brain fog. While I feel much more clear and focused and have better memory recall than I did a couple years ago, I still find that some days, I just don’t feel as on point as I know I’m capable of being. This is greatly impacted by diet and sleep.

Finally, and this is a difficult one for anyone athletic, or anyone at all really, is that my body is still holding on to some extra weight despite a clean diet and regular movement practice. This makes sense since the thyroid governs metabolism, but it’s frustrating none-the-less.

What’s the protocol I’ve followed?

I’ll briefly outline the protocol I’ve followed and then will dive in more deeply in a future post.

It was important to me to try as many lifestyle changes as possible to heal my thyroid gland before going on medication, so the protocol I used is based entirely around diet, sleep, stress management, and supplements.

It’s organized in 3 stages, including a liver cleanse, an adrenal reset, and a gut healing phase. Each stage progressively eliminated more trigger foods and focused on key supplements to start taking. Lifestyle practices, such as getting optimal sleep and reducing stress as much as possible, were also emphasized.

I definitely didn’t complete the program perfectly, but the changes I made were enough to elicit big shifts in my health. I understand there’s still a journey ahead, but the progress so far is promising.

Post questions/comments below or reach out to me via my contact form, and keep an eye out for the next installment.

 

Could Adrenal Fatigue Be Hindering Your Physical Performance?

pacific crest trail

This article originally appeared on The Trek, which you can read here.

Is your stamina and endurance suffering? Have you been getting more colds? Do you often hit a mid-afternoon slump? Do you feel anxious, down, and lack the motivation you used to have?

If you had asked me these questions a couple of years ago, the answer would have been a resounding “yes to all of the above.” I didn’t realize it at the time, but through long-distance running and hiking, plus ignoring my body’s feedback, I was gradually developing Adrenal Fatigue.

While there’s a lot of debate within the medical community about the existence and etiology of Adrenal Fatigue, the term is still widely used in popular media and within the general public. Increasingly, “Adrenal Fatigue” is replaced with more accurate descriptors like “HPA (hypothalamic-adrenal-pituitary) axis dysregulation” and “General Adaptation Syndrome.” But regardless of what you call it, the condition describes a set of symptoms resulting from the many effects of chronic stress on the body.

More on that in a moment.

What are the adrenals and how do they become “fatigued?”

The adrenals are two pea-sized glands that sit atop the kidneys and are part of the HPA axis, which controls our stress response (aka the fight or flight response). When we encounter stress, whether real or perceived, a series of hormones trigger the adrenals to release cortisol into the bloodstream to make us focused and alert. Heart rate increases and glucose is released to fuel muscles. Once danger has passed, cortisol levels return to normal, insulin takes care of the extra blood sugar that was released, and all is well.

Historically, dangers were short-lived. Imagine the lion chasing the gazelle. The gazelle goes into the flight response, outruns the lion, and then goes back to grazing. The problem occurs when the danger or perceived danger never stops. This is common in our world where stress comes in many forms from physical stress, such as over-training, to emotional and psychological stress, such as concerns over finances and relationships.

lion gazelle
Photo source

Constant stress is not common in nature. The gazelle doesn’t keep stressing about the lion after the danger has passed. When we’re constantly stressed, in addition to having extra cortisol in our bodies, we also pump out extra insulin. This leads to insulin resistance, weight gain and cravings for sugar, salt, and fat.

This results in the HPA axis becoming dysregulated. The HPA axis affects systems throughout the body including thyroid and metabolism, immune function, and hormone production.

Does any of this sound familiar?

Because the HPA axis governs several functions in the body, the symptoms are wide ranging. As anyone who has hiked a long trail will attest to, it is a demanding endeavor, and physical, emotional, and psychological stress is a constant companion. If you find yourself nodding yes to most of these, read on to discover steps you can take to mitigate adrenal stress.

Some of the more common symptoms include:

  • Waking up not fully rested and having difficulty falling asleep.
  • Craving sugar, fat, and salt.
  • Hitting an afternoon slump and craving sugar, caffeine, or both.
  • Gaining weight without changes in diet or exercise.
  • Feeling anxious, down, or lacking motivation.
  • Getting sick more often.
  • Experiencing low libido and hormonal issues, such as infertility,
  • Experiencing brain fog, such as issues with memory and focus.

Why are hikers particularly at risk?

Mt Whitney

Adrenal Fatigue exists on a spectrum ranging from adrenal overdrive to burnout and exhaustion.

As mentioned, stress is the driver of HPA dysfunction and that stress can come in many forms. It can be long-term emotional stress, like worrying that you’re not going to successfully finish the trail, that you’ll run out of money, or that you won’t find a job when you get home. It can also be physical stress, like walking 20+ miles daily and maintaining  a poor diet. A disrupted circadian rhythm caused by poor sleep, disrupted blood sugar from eating processed foods and refined carbs, and inflammation from substance abuse, gut issues, chronic illness, bacterial infections, and wounds, among many other factors, can all contribute to the overall stress load of the body.

When you are chronically under-eating and over-exercising, the body goes into survival mode. Your body reduces thyroid production (which plays a large role in metabolism), reduces sex hormones, and increases cortisol while you try to meet the demands of these stressors. Eventually this leads to HPA dysfunction.

The physical stress of a long hike, coupled with the nutrient-poor diet and often low-quality sleep of hikers, sets them up as prime candidates for developing HPA axis dysfunction. Those who set out on thru-hikes also tend to be driven, Type-A personalities who ignore their bodies’ red flags and push through the discomfort.

I know that was the case for me on the PCT in 2014. I actually felt great for the majority of the trail. I didn’t experience any injuries or illnesses on trail. I ate a fairly healthy whole foods diet. It wasn’t until I returned home and tried to start training for my next ultra marathon that I discovered my stamina and endurance were completely gone. Many other symptoms, such as lethargy, muscle fatigue, and hair loss were surfacing as well. After a long process of searching for answers, I discovered I had adrenal dysfunction and Hashimoto’s thyroiditis. Some of the symptoms were there all along and I’d been ignoring them. My salt cravings, for instance, which gave me my trail name (Salty), are one that come to mind. Frequently experiencing cold hands is another symptom I’d been ignoring. Most of it didn’t hit me until I’d returned home though.

Before you end up with complete adrenal exhaustion, look for these early indicators:

  • You experience a loss in appetite. If you’re normally hungry, then suddenly you’re not, this may indicate that you’re over-stressed.
  • You have an inability to fall asleep and stay asleep, even when you’re exhausted.
  • Your mood is off and you’re unmotivated, even though you’re living your dream and hiking through some of the most beautiful parts of the country.
  • You’re really cold all the time (disrupted thyroid function).
  • You’re sore more frequently, long after you have your “trail legs.”

How do I know if I have Adrenal Fatigue?

hammock

There are a couple tests which can be done by an integrative or functional medicine doctor to assess adrenal health. The most common is to check salivary or serum cortisol levels over a 24-hour period to see where there are dips and spikes in cortisol. Additionally, doctors can test other hormones such as DHEA, progesterone, and insulin, as well as immune markers to evaluate the effects of stress on your body.

If you’re experiencing some of these symptoms, you don’t need to wait for a test to begin treating yourself. Hikers may be able to improve symptoms with the following approaches:

  • Reduce your stress as much as possible. Uncertainty is a big driver of stress. Set yourself up for less stress by having good health and solid finances before your hike as well as a plan for when you finish. Also, find support on your hike through fellow hikers and staying in touch with loved ones at home. Enjoy your adventure and don’t pressure yourself to hike at a pace that doesn’t suit you.
  • Improve your sleep habits. Sleep is your prime recovery time, and how you sleep is how you hike. Make sure your sleeping pad is comfortable, your bag is warm enough, and avoid stimulants before bed.
  • Regulate your blood sugar levels. Adjust your resupply strategy to include less sugar and more nutrient-dense foods. Include a healthy fat and protein with each meal. Fuel consistently to avoid bonking.
  • Cut back on caffeine consumption. Caffeine can be a major adrenal stressor and it’s easy to overdo it on trail. Many drink mixes contain a lot of caffeine. For more consistent energy, opt for low-sugar electrolyte blends instead to flavor your water.
  • Exercise, but not too much. This is next to impossible for thru-hikers, of course, but you can still listen to your body. If you’re constantly fatigued, give yourself an extra zero day in town. It’s your hike. Take care of your body, so you can finish the trail healthy.
  • Add in adaptogenic herbs, such as Ashwagandha, Eleuthero, or Rhodiola. These can be sent in resupply boxes as teas, capsules, or tinctures. These herbs have a long history of traditional use in various cultures as well as scientific research showing their stress-protective properties. If you’re prone to stress, consider them an insurance policy.
  • Take a daily multivitamin with B-complex and Magnesium. Even when you’re eating healthy on trail, you can run low on key micronutrients and stress depletes them even faster. Again, consider it a nutrition insurance policy. Throw a Ziploc with a few multi-vitamins in each resupply box. They’re not that heavy.

It’s important to note that I’m not a medical doctor and this is not medical advice. I don’t diagnose, treat, or prescribe. HPA axis dysfunction is a complex topic and it’s beyond the scope of this article to discuss it in full detail. This article is intended to raise awareness of an issue that hikers may be prone to experiencing, and which frequently goes undiagnosed since symptoms are wide-ranging and often confused with the ‘normal’ discomfort of thru-hiking.

If you want to know more, speak to a licensed medical professional.

If you’re seeking support with other health-related goals, such as increasing energy and stamina, eating well on trail, and preparing for or recovering from your hike, check out my other blog posts or schedule a free discovery session

How To Recover From Holiday Overeating

Recovering From Holiday Overindulgence

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

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

hiking

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

Get back on track with the following tips:

*Enhance Liver Function

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

lemon water

*Sweat It Out

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

yoga

*Support Your Microbiome

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

veggies

*Prioritize Sleep

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

sleep

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

Healthy Holiday Cheat Sheet

‘Tis The Season

The holiday season officially kicks off with Thanksgiving this week, which means office parties, endless cocktails, elaborate meals, and tasty treats in abundance.

The holidays are a time of year to gather with friends and family to celebrate and commune, but it’s also a time of anxiety for many who wish to maintain their health and avoid feeling sluggish or less than ideal starting the new year.

Here are a few simple tips to help you feel fantastic when January rolls around. Choose a few that you know will move the needle for you and stick with those or employ them all (just don’t overwhelm yourself!). Either way, you’re bound to be feeling great and ready to take on the new year once the holiday madness dies down.

thanksgiving

The Tips

  • Eat a meal with 20-30g of protein within an hour of waking.

This sets up your hormones and metabolism to keep you from overeating later in the day.

  • Eat a small meal before going to parties.

Not showing up to the party ravished will keep you from diving in to the first food your eyes see, and make it less likely for you to over indulge.

  • Decide ahead of time that you’re only going to have 1 or 2 drinks.

Having a plan is always good. Not only do those drinks contain extra sugar and calories, but they lower your inhibitions, causing you to snack and drink more.

  • Make time for exercise. 

Exercise is not only great for stress reduction during this hectic time of year, but it likely gets you outdoors, which benefits your mind, body, and spirit. It may seem like you don’t have time, but maintaining your movement routine is crucial to staying healthy through the holidays.

  • Make sure you’re staying hydrated.

This might seem like common sense, but with cooler temps and long to-do lists on our minds, it’s easy to forget this basic tip, which keeps our bodies performing at their highest levels by removing toxins, carrying nutrients to cells, and so much more.

  • Fill your plate with the healthy items first. 

Having protein, fiber, and healthy fat at each meal will keep you satiated and less likely to over do the not so healthy items.

  • Avoid the “screw it” mindset.

If you over indulge at one meal, don’t let them snowball into an entire week or month of excess. Forgive yourself and move on. Each moment is an opportunity to make a new decision.

  • Get enough sleep.

This is the most important one on the list. Sleep is crucial for everything from reducing stress levels, to keeping cortisol levels in check, to reducing sugar cravings, to maintaining immune health, and more. If you know you’re going to be out late, clear your calendar the next day so you can sleep in.

Getting plenty of sleep is the biggest thing you can do for your health to greet the new year feeling vibrant and ready to pursue your dreams.

christmas

To your health and happiness

Enjoy the holiday season and soak up the spiritual nourishment of being with loved ones and communing over food. It’s a special time of year which can bring great joy and health if you set yourself up for success.

Top 5 Reasons To Eat Real Food as an Outdoor Endurance Athlete

If I’m performing well, why should I reconsider what I eat?

Let me start by saying that I’m not going to tell you that you should eat a certain way. Eat whatever works for you.

While I do believe there are some basic nutrition principles that can benefit everyone, there is no one perfect diet.  Further, the perfect diet for you may change throughout your life.  But that’s a topic for anther day.

Change Starts At Home

The objective of this post is to explore why we make the food choices that we do. As someone who gains her sustenance through time spent outdoors, I try to make environmentally conscious choices.

When it came time to pursue a career path, I wavered between my deep interest in human performance, my passion for outdoor conservation, and my desire to make an impact through working to change the food system. When it came down to it, I felt like working as a nutritionist and addressing peoples’ personal food choices, would check all three boxes.

With a rapidly increasing population to feed and a current food system which is destructive to humans and the environment, I believe the biggest impact each of us can make is to think about what we do day in and day out.  Choosing to use green cleaning products, choosing to spend our dollars with socially conscious companies, and choosing how we nourish ourselves most likely has more of an impact on our future world than signing a petition or donating a coupe dollars to a non-profit. While those are important actions as well, it’s what we do consistently over time that changes our lives and the world. 

Why I Choose to Eat Real Food

As an outdoor endurance athlete, here are the top reasons I continue to fuel myself with real food as opposed to the sugary, processed, easily accessible fare I see filling the backpacks and bellies of fellow hikers, runners, bikers and other athletes.

Health

The most obvious reason to eat real food is enhanced personal health. Processed cakes, cookies, chips, and bars are often laden with preservatives, artificial colors and sweeteners, and a ton of sugar. These are linked to adverse health effects, including rhinitis, weight gain, brain tumors, and even cancer.  Diets high in processed foods promote obesity, metabolic syndrome, cardiovascular disease, and autoimmune diseases.

As someone who wants to perform at my best and live a long life, full of adventure, eating well just makes sense.

Price

Many people argue that it costs more to eat healthy. The price of real food, especially organic, may be more expensive than conventional produce or packaged products. However, when you consider the hidden costs of a junk food diet, it’s more cost effective to just eat real food.

What hidden costs?

Junk food often causes us to eat more, causing us to buy more, and causes long term health implications (discussed above) that lead to more medications and healthcare expenses.  Plus you’ll save money (and your stomach lining) by laying off that Vitamin I.This article from the Huffington Post expands on these hidden costs.

Beyond the monetary cost, what’s the cost of not being healthy enough to complete your outdoor adventure, whether that’s a thru-hike of the PCT or a bike trip across the country or your first marathon? What’s the cost of not achieving your dreams? What’s the cost of missing important life events, like weddings and births of grand kids, because of poor health?

Environment

As someone who spends a lot of time outdoors and cares about the preservation of those spaces, I feel a certain responsibility not to support companies that are blatantly destroying our natural resources in the name of profit. These companies act with total disregard for planetary and personal health.

As outdoor enthusiasts, we’ve experienced first hand the power of time spent in nature, and we have a responsibility to protect those spaces not just with our voices, but with our purchasing power as well.

Freedom

I don’t like to feel like I’m owned by the big corporations. I like to believe I’m still independent-thinking, to some extent. I want to be able and wiling to go against the grain of what is ‘normal’. 

As with thru-hiking, it’s an act of rebellion to choose to eat outside the junk food paradigm. We live in a time when we’re constantly brainwashed from every direction with adverts for one new product or another. Don’t be a pawn in their game. Don’t be complicit. Step outside the box.

Self-respect

Eating is one of the most fundamental acts of being human. It may be strange to say, but eating is one of the most intimate acts of being human. We take food into our mouths and literally become composed of that food. Do you want to be made up of sodium nitrate, MSG, and Red #40? Or do you want to be made of something that was once alive? Something that was made in a lab or something that grew or grazed on real grass and drank in the sun and the air which you so love?

Eat like you give a damn about yourself and the planet.

Real food is interesting and beautiful and complex. It has the ability to connect you to a place, a culture, traditions. This is obvious when comparing a Happy Meal with a traditional Mediterranean meal cooked by a Turkish grandmother. Of course, processed foods are often chosen for convenience, and you can’t always take home-cooked meals on a 2000 mile backpacking trip, but you can apply a similar mindset when choosing food for your next adventure. For example, when I consider a bag of M&Ms versus a bag of dried fruit, such as figs, apricots, and goji berries, the fruit has so many more flavors, textures, and aliveness. It supports the health of the body and the planet.

It’s never made sense to me that we celebrate our ability to crush miles while eating the most nutrient poor food imaginable. Why not celebrate eating food that nourishes our bodies and the planet we so love?

I try to be thoughtful and intentional about my choices in all other areas of life, from how I spend my time, to what I do for work, to the companies I buy my gear from. Why wouldn’t it be the same for food?

My Top 3 Food Strategies to Optimize Performance

How I Use Food to Optimize Performance

If you were to ask me what has moved the needle the most in terms of reclaiming my health from an autoimmune condition, well, I’m afraid the answer is pretty boring.

It’s not an exciting new human optimization hack ,nor is it an exotic supplement, or an obscure superfood.

The biggest factors in getting my thyroid and adrenals back online has been a strategic diet and intentional rest. People often want the latest, greatest thing, especially in the health space. The next wonder pill that will take away all that ails us without any additional effort on our part.

The new, the exotic, and the obscure are more sexy, that’s true, but time and time again in my life and in my health, I find that it always comes back to the basics. It’s the simple things I do consistently that create lasting change.

In this post, I’ll focus on the dietary strategies I’ve employed to use food as fuel to get back to performing at my fullest potential.

Eat a Whole Foods Diet That Turns On Intracellular Antioxidants

We’ve all heard that it’s important to eat an antioxidant rich diet, but there’s more to the story than the common adage to ‘eat your fruits and veggies’. That’s great advice, but for those of us who like to be efficient and strategic, we need to go a bit deeper.

Food is information for the body. I’m not being metaphorical here. There are actually specific foods that contain phytonutrients which have the power to upregulate or downregulate the genetic pathways which control inflammation in the body.

We’re living in a time where more than 80% of inflammation-induced chronic conditions are caused by lifestyle factors*. Eighty percent!

All of us are being exposed to more stressors than ever before. We’re constantly producing damaging free radicals, both internally from normal physiologic processes such as respiration, and externally from lifestyle choices (e.g. smoking, stress, fried foods, strenuous exercise), pesticides, environmental pollution, food preservatives, and more.

Traditionally, dietary education has focused on antioxidants from the diet to prevent free radical damage. Examples include beta-carotene, vitamin C, vitamin E, and selenium.

However, a far more effective way to approach oxidative stress is to stimulate our genes to produce proteins that are more efficient at sequestering free radicals than are dietary antioxidants. These intracellular proteins, which include superoxide dismutase, glutathione peroxidase, and catalase, quench free radicals at a rate of millions per second while dietary antioxidants quench free radicals at a rate of 1 to 1. Think of putting a house fire out with a fire truck hose versus a garden hose.

chard

The exciting part is that we can upregulate these intracellular proteins by eating certain phytonutrients from specific foods. The most well researched of those phytonutrients are in cruciferous vegetables, alliums, berries, herbs and spices, legumes, nuts and seeds, and olive oil.

Instead of eating by numbers, counting calories or calculating RDAs, the better approach is to ask ourselves: what instructions is my food giving my genes? Eating foods which activate our intracellular antioxidant enzymes is far more efficient at addressing free radical damage than relying solely on dietary antioxidants.

Balance Blood Sugar

Have you ever been hangry (hungry angry)?

I used to get hangry a lot. Besides causing my mental, physical and emotional well-being to suffer, and causing my friends and coworkers to avoid me, having chronically low blood sugar was having serious consequences on my health.

Allowing blood sugar to drop too low causes the adrenal glands to release adrenaline and cortisol. We all know that feeling of being sweaty, weak, dizzy, and shaky.

Cortisol has been correlated with increased obesity and BMI, and is a catabolic hormone, which means it breaks tissue down. This is disadvantageous for those of us trying to build or maintain muscle.

Cortisol must be managed, and while there are several ways to do this, diet is one of the most effective. Avoiding excessive release of cortisol is accomplished through avoiding extreme spikes and crashes in blood sugar.

metabolic fire

When considering our metabolic fire, the campfire analogy is one of the best. Carbohydrates are the kindling. Fats and protein are the logs. When we put kindling on the fire, it lights quickly and burns out quickly. When we put logs on the fire, it burns slow and steady. Carbohydrates cause a quick spike and crash in blood sugar, causing stress on the body and excessive cortisol to be released. Fats and proteins are broken down and assimilated by the body more gradually and allow for more sustained energy.

Favoring fats, proteins, and fiber over carbohydrates helps the body maintain balanced blood sugar and avoid the excessive release of cortisol.

Improve Gut Health

People like to say “You are what you eat”, but I believe the saying “You are what you absorb” is more accurate. You can eat the best diet in the world, but if you’re not absorbing and assimilating your nutrients, it’s a wasted effort.

Our intestines are about 25 feet long and contain an estimated 100 trillion bacteria which help us digest our food, produce certain vitamins, regulate our immune system, and keep us healthy by protecting us against disease.

There are many lifestyle factors that drive gut flora imbalance, but one of the primary ones is diet. When the microbiome is out of balance, we can experience disease, fatigue, anxiety, depression, immune suppression, food sensitivities, weight gain and overall diminished quality of life.

The health of your microbiome plays a role in which vitamins and minerals make their way to fuel your muscles, and this is why gut health is the foundation of using food as fuel.

Consuming a range of insoluble and soluble fibers may be the best way of maintaining a healthy gut microbiota population. Specifically, foods like vegetables, fruits, nuts, seeds, and legumes act as prebiotic food which feed your good gut bacteria. Probiotic foods, which help support healthy bacterial populations, are also important and examples include cultured and fermented foods.

It’s Our Choice
Diet is one of the biggest factors in determining our health and one which we have complete control over. Focusing on these dietary strategies has been crucial in recovering my health from Hashimoto’s. Our bodies have an incredible capacity to heal if we allow them. How amazing is that?!