Improve Your Digestion Today with 7 Simple Tips

veggies

“All disease begins in the gut.” This oft-cited quote from Hippocrates still holds quite true, especially in modern times when so many factors are impacting our microbiome, our digestion, and our overall gut health.

Improving and maintaining strong digestion is essential for robust health. Healthy digestion is responsible for optimal nutrient absorption, proper energy production and metabolism, and elimination of toxins and other waste products. A diverse microbiome protects us from infection and supports a healthy mind and mood, among many other things.

Employ the following tips to optimize your gut health and improve digestion immediately.

relax digestion

Relax

Healthy digestion begins in the mind, before food even enters the mouth. Sit down to eat. Take a few deep breaths to relax and feel gratitude for your meal. The sight and smell of food allow the salivary glands to begin to produce the enzymes necessary to initiate the breakdown of food. Eliminate distractions, such as watching television or reading, so you can actually taste your food and sense when you’re full. Slow down and eat mindfully. This allows the nervous system to shift into parasympathetic, aka ‘rest and digest’, mode.

Chew More

The teeth break down food into smaller pieces which make it easier for the digestive system to process. Proper chewing also produces more saliva which contains enzymes that further break down food for increased nutrient absorption.

sauerkraut digestion

Feed the Gut

Creating a healthy microbiome involves nurturing a wide variety of microbes and feeding those microbes what they need to thrive. Inoculate the gut with probiotics through fermented foods, such as sauerkraut and kimchi, and consider high quality supplements with a variety of strains. Nurture healthy gut microbes by eating a diverse range of foods, focusing on whole unprocessed foods, and consuming a lot of fiber. Legumes, whole grains, fruit, and vegetables are all great choices.

For a list of foods I enjoy on trail to maintain a healthy microbiome, download a copy of my healthy hiker grocery guide for FREE here.

Hydrate

Maintaining a steady intake of non-caffeinated beverages throughout the day is important to ensure healthy elimination and avoid constipation. Water is the ideal choice. There are many opinions on how much, but the old 8×8 rule, or eight eight-ounce glasses, is a good place to start. Increase this amount in hot climates or with heavy exercise.

Drop Unhealthy Habits

Eliminate the following activities which have been shown to disrupt digestion and a healthy microbiome: consuming artificial sweeteners and other food additives, drinking alcohol, smoking, over-consuming caffeine, being overly stressed, late night eating, and taking unnecessary pharmaceuticals.

exercise digestion

Exercise

Movement helps food pass through the digestive system. Even a short 15-20 minute walk can improve digestion. Gastrointestinal motility is important not only for physical comfort, but because it helps maintain a healthy bacterial population in the small intestine.

Consume Herbs to Enhance Digestion

Incorporate the following herbs to support liver and gallbladder health, stimulate digestion, and repair the digestive tract: Ginger root, Dandelion root, Peppermint leaf, Milk Thistle seed, and Slippery Elm bark. Use an infusion or decoction to prepare these herbs, depending on the part of the plant with which you’re working.

Incorporate any or all of the above tips to ensure robust digestion and all the benefits that go along with that!

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Pumpkin Oatmeal Cookies (gf)

autumn cookies

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).

oatmeal pumpkin cookie

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 🙂

pumpkin

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How to Create a Healthy Resupply in a Tiny Town

oregon desert trail

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.

convenience store

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.

tiny town healthy resupply

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!

 

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How to Create a Resilient Immune System

immune strength

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 relief

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.

sleep

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.

immune

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

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.

salad

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

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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How to Improve Focus & Attention

attention focus

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

meditate

Meditation

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

exercise

Exercise

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

attention focus

Cognitive Enhancing Herbs

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

clean diet

Eat to Support Brain Health

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

productivity

Use Productivity Techniques

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

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

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Oregon Desert Trail Resupply Planning

ODT resupply

Food Resupply Plan for the Oregon Desert Trail

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

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

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

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

ODT resupply

Determining Goal Calorie Intake

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

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

Macronutrient Percentages

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

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

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

Food Planning on a ‘Restricted Diet’ while Going Stoveless

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

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

 

Supplements & Other Items in Each Box

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

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

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

Need help planning your own resupply? Learn more here.

ODT resupply

Specific Brands I Carried

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

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

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

Laird Superfood Coconut Creamer

Laird Superfood Hydrate Coconut Water

Vital Proteins Collagen Powder

Amazing Grass Greens Powder

Nutiva Chia Seeds

Trader Joe’s Almond Butter

Trader Joe’s Organic Tortilla Chips

Supernola Granola

Gorilly Goods Trail Mix

Wild Zora Meat & Veggie Bar

Trader Joe’s 85% Cocoa Chocolate

Wild Zora Meals

Sante Fe Dehydrated Beans

Natural Grocers Dehydrated Bulk Veggies

Trader Joe’s Individual Coconut Oil Packets

Kate’s Real Food Bars

Four Points Bars

Trail Nuggets

Cusa Premium Organic Instant Tea

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

Without further ado, the data…

calories/serving fat g/serving carb g/serving protein g/serving weight/ serving (grams) servings taken total calories total fat (g) total protein (g) total carbs (g) total weight (g)
Start/eastern terminus (5 days) @ 2000 cal/day = 10000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia seeds (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
almond butter 190 17 7 7 32 14 2660 238 98 98 448
organic corn tortilla chips 140 8 15 2 28 8.5 1190 68 17 127.5 238
trail mix 200 17 6 12 34 6 1200 102 72 36 204
granola 210 16 14 6 42 4 840 64 24 56 168
bars 260 12 31 10 70 4 1040 48 40 124 280
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 4 440 24 28 40 124
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
wild zora dinner 310 7 38 35 85 1 310 7 35 38 85
TOTAL 9715 662 381 736 4.20
Calories from F/C/P 5958.00 1524 2944 pounds
Percent of Total 61.33 15.69 30.30
ROME (5.5 days) @ 2200/day =12,000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 135 3 3 0 4 5 675 15 0 15 20
chia seeds (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
hydrate mix 40 0 10 0 12 9 360 0 0 90 108
0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
organic corn tortilla chips 140 8 15 2 28 8.6 1204 68.8 17.2 129 240.8
granola 200 16 14 6 42 6 1200 96 36 84 252
jerky 110 6 10 7 31 4 440 24 28 40 124
bars 260 12 31 10 70 8 2080 96 80 248 560
trail mix 210 17 6 12 34 6 1260 102 72 36 204
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
0
wild zora dinner 340 2 32 41 85 1 340 2 41 32 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 13054 815.3 509.2 1053.5 5.73
Calories from F/C/P 7337.70 2036.8 4214 pounds
Percent of Total 56.21 15.60 32.28
(MCDERMITT: BUY IN TOWN)
FIELDS (3 days) @ 2500 cal/day =7500 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 3 225 9 0 9 12
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 3 90 15 3 21 30
collagen powder 70 2.5 1 10 15 3 210 7.5 30 3 45
chia (1 tbl) 60 5 5 3 13 3 180 15 9 15 39
0 0 0 0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 140 7 17 2 28 7 980 49 14 119 196
bars 260 12 31 10 70 3 780 36 30 93 210
trail mix 210 17 6 12 34 4 840 68 48 24 136
granola 210 16 14 6 42 2 420 32 12 28 84
jerkey 110 6 10 7 31 3 330 18 21 30 93
0 0 0 0
wild zora meal 310 2 32 41 85 1 310 2 41 32 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 8435 550.5 363 656 3.82
Calories from F/C/P 4954.50 1452 2624 pounds
Percent of Total 58.74 17.21 31.11
FRENCHGLEN (4 days) @2500 cal/day =10,000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
0 0 0 0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 100 7 17 2 28 10 1000 70 20 170 280
trail mix 210 17 6 12 34 5 1050 85 60 30 170
granola 200 16 14 6 42 4 800 64 24 56 168
bars 250 12 31 10 70 8 2000 96 80 248 560
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 3 330 18 21 30 93
0 0 0 0
wild zora dinner 370 8 33 36 85 1 370 8 36 33 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 11420 767.5 476 961.5 5.24
Calories from F/C/P 6907.50 1904 3846 pounds
Percent of Total 60.49 16.67 33.68
PLUSH (2 days) @ 2500 cal/day = 5000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
0 0 0 0
wild zora breakfast 520 36 43 10 92 1 520 36 10 43 92
trail mix 210 17 6 12 34 4 840 68 48 24 136
granola 200 16 14 6 42 4 800 64 24 56 168
bars 250 12 31 10 70 10 2500 120 100 310 700
jerky 110 2 220 0 0 0 0
nut butter 180 14 8 9 32 1 180 14 9 8 32
wild zora dinner 370 8 33 36 85 1 370 8 36 33 85
TOTAL 6605 387.5 297 554 3.18
Calories from F/C/P 3487.50 1188 2216 pounds
Percent of Total 52.80 17.99 33.55
(LAKEVIEW: BUY IN TOWN)
PAISLEY (2 days) @ 2500 cal/day = 5000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
choc coconut creamer 35 1 2 0 3 12 420 12 0 24 36
wild zora breakfast 520 38 40 11 92 1 520 38 11 40 92
trail mix 200 17 6 12 34 4 800 68 48 24 136
granola 200 16 14 6 42 4 800 64 24 56 168
bars 260 12 31 10 70 10 2600 120 100 310 700
jerkey 110 6 10 7 31 2 220 12 14 20 62
wild zora dinner 340 7 38 35 85 1 340 7 35 38 85
TOTAL 6575 373.5 287 567 3.18
Calories from F/C/P 3361.50 1148 2268 pounds
Percent of Total 51.13 17.46 34.49
CHRISTMAS VALLEY (4 days) @ 2500 cal/day=10,000
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
choc coconut creamer 35 1 2 0 3 12 420 12 0 24 36
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 100 7 17 2 28 10 1000 70 20 170 280
trail mix 200 17 6 12 34 6 1200 102 72 36 204
bars 260 12 31 10 70 7 1820 84 70 217 490
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 5 550 30 35 50 155
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 9685 647 362 811.5 4.35
Calories from F/C/P 5823.00 1448 3246 pounds
Percent of Total 60.12 14.95 33.52

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

Questions? Post them in the comments below.

Need help planning your own resupply? Learn more here.

How to Eliminate Sugar Cravings for Good

wind river hiking

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

sugar

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

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

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

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

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

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colorado trail

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

  • Stay Hydrated

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

  • Get Enough Sleep

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

journal stress reduction

  • Reduce Stress

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

  • Eat a High Protein Breakfast

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

salad

  • Eat Balanced Meals

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

  • Consume Minerals and Electrolytes

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

  • Boost Gut Health

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

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

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

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Five Natural Sunburn Remedies

sunburn

Ahh, summertime–cookouts, swimming, long days spent outside, and as is often the case, sunburn.

As much as we try to avoid it, most of us are familiar with the red, painful skin of a sunburn. Use the following natural remedies for quick relief!

A limited amount of time in the sun supports vitamin D production and regulates our circadian rhythm. However, too much exposure to the sun’s ultraviolet rays damages the skin, creating a painful sunburn.

Sunburn symptoms may not appear until up to 24 hours after you’ve been in the sun, so you don’t always know when a burn is happening. While it’s wise to keep the following remedies on hand, it’s even more important to avoid burns in the first place. Sunburns not only lead to pain, inflammation, peeling, and blisters, but they also increase the risk of skin cancer.

To avoid the sun’s harshest, most intense rays, avoid direct exposure between 10am and 4pm. When you are in the sun, cover your skin with light, breathable clothing, and wear a wide-brimmed hat. Consider using a sun umbrella, and apply sunscreen to exposed areas.

When you do your best to avoid a burn, but the sun gets the best of you anyway, use the following remedies for fast relief.

essential oil

Apple Cider Vinegar

ACV soothes burns and speeds healing. The acetic acid in ACV eases itching and inflammation. Add 1-2 cups to tepid bath water and soak for 30 minutes. Alternatively, combine 1 part ACV to 7 parts water and use this mixture for a compress. Apply to burns several times daily. To speed recovery, infuse the vinegar with one of the soothing herbs listed below.

aloe vera

Aloe Vera

The gel of this plant soothes, moisturizes, and heals burned skin. Harvest your own aloe gel from a plant at home or find commercial aloe at any drugstore. Look for one that has only the gel and no additives. Apply several times daily to unbroken skin, allowing it to air dry.

peppermint

Essential Oils

Peppermint essential oil is cooling and analgesic, making it a great choice for painful, burned skin. Lavender essential oil is anti-inflammatory and antimicrobial, and can speed healing. Consider other anti-inflammatory oils such as rose geranium, helichrysum, and chamomile.

Dilute oils prior to application. Consider using aloe gel or creating a spritz by combining 20-40 drops of essential oil with 1 tablespoon ACV and 5 ounces of water in a spray bottle.

bees

Herbs

Soothe sunburn with herbs that are anti-inflammatory, high in tannins, and promote wound healing. Consider green and black tea, plantain, comfrey, calendula, St. John’s wort, witch hazel, chamomile, and lavender. Use these herbs in compresses, sprays, salves, and infused in vinegar.

baths

Baths

Baths with common household ingredients can also alleviate redness and burning. Try an oatmeal bath by placing 1-2 cups finely ground oatmeal into an old sock, tying it off, and soaking with it in tepid bath water for 15-30 minutes. Baking soda is another option. Pour 1-2 cups baking soda into a tepid bath and soak for 30 minutes.

These methods work well alone and in combination. Cold compresses and baths are helpful in the early stages for immediate relief. Once the burn has cooled, salves and lotions can be great for healing skin.

To support healing from the inside out, ease the stress of the burn with adaptogen herbs, such as eleuthero root. Eat plenty of foods high in the antioxidant Vitamin C, such as fruits and veggies, to combat free radical damage. Finally, stay hydrated to replenish lost moisture and support recovery.

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Paleo Granola

trail

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

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

granola

Paleo Granola

*free of gluten, grains, dairy, refined sugar

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

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

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

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

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

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

Yum!

granola

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How to Eat Healthy on a Thru-Hike

hiker eating

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

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

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

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

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