One-hundred and sixty miles down. Three-hundred and forty to go.

We’re one-third of the way through our trek of the Colorado Trail. Depending on what you read, the trail covers anywhere from 485 to 500 miles — from Denver to Durango — with a total elevation climb of 77,690 feet. As I said in the first post I did on the Colorado Trail, that’s a LOT of uphill. We’re now on a 200 mile section of the CT that shares the same footpath as the Continental Divide Trail, so we’re spending more and more time above 10,000 feet, often in alpine zones above timberline.

I’m cooking and dehydrating all our dinners and we’re eating well. And gluten-free, of course. In fact, I have chicken, quinoa noodle, and veggie soup in the dehydrator as I type. With chile con carne waiting in the wings.

Rather than ramble on about the trip, I’ll share some photos with you instead. I’m in a pinch for time, but when things slow down, I’ll get back to posting on a more regular basis. For now, here’s a preview of where I’m spending so much of my time lately. Although the days are long and tiring, there’s nothing more rejuvenating than spending time in the wilderness. No phones, no money, no traffic, no silly TV shows. I love it!

If that waterfall hadn’t been so dang cold, I would have taken a shower — with all my clothes on. They needed washing as much as I did. I won’t even mention how my hair looks after a week of backpacking, although bad hair days aren’t a big deal when all you see during the day is your hiking partner, a few marmots, and a couple of deer.

Onward . . .
Melissa

I’ve returned once again from my alter-ego role as wilderness woman and found another box full of fresh CSA veggies awaiting my arrival. Help! What do I do with all this stuff? Especially when I’m off in the backcountry for days at a time. It’s not like I can haul around bags of fresh produce with me on the Colorado Trail.

Plus, I’m growing some of my own herbs as well, so I have an abundance of mint, cilantro, rosemary, sage, and basil that I’m adding to everything I cook, bake, dehydrate, and drink.

Anyone care for a mint julep?

To sip while munching corn chips and cilantro salsa? Or cilantro guacamole?

Actually, I’ve never had a mint julep, but I do love my cilantro. I’ve been adding it to everything from corn chowder in the backcountry to cornbread here at home. But before I launch into the recipe, here’s the nutritional profile of cilantro. It truly is a super food.

First, let’s get things straight. Cilantro refers to the leaves of the coriander plant. They look similar to flat leaf parsley. The seeds of the plant are ground and called coriander spice. Cilantro has a vibrantly fresh smell and it adds a distinct flavor to foods, especially southwestern fare. I love it, but apparently not everyone else does. In fact, there’s a whole website dedicated to living the anti-cilantro lifestyle. They even sell “I hate cilantro” clothing and accessories.

Hmmm? Sure seems like there are better ways to spend your energy other than hand-wringing over a harmless little herb.

Aaahh, but on the flipside, the Chinese believe cilantro to have aphrodisiac qualities and use it in love potions. Maybe cilantro is the secret ingredient in Love Potion # 9.

The Coasters? Or The White Stripes?

But I digress. I’ll blame it on too much high altitude, fresh air, and a wandering spirit.

Back to cilantro and why it enjoys “super food” status. Cilantro is rich in all kinds of beneficial phytonutrients, flavonoids, detoxing substances, and antimicrobial compounds. One of which has been found to have twice the antibiotic power of the commonly used drug, gentamicin. In fact, researchers found several different antibiotic substances in fresh cilantro, suggesting its use as a potential food additive to prevent food-borne illnesses. According to other studies, cilantro was found to normalize blood sugar levels and to help stabilize lipid levels.

Not to mention the fact that 2 tablespoons of fresh cilantro contains less than 1 calorie. You get a lot of bang for your buck with this little gem.

I made some Mexican spoon bread last night with Bob’s Red Mill GF Corn Bread mix, cilantro, green chiles, creamed corn, and cheese, but it didn’t come out perfect. It was good, but not perfect. I need to work on it a little more before I pass the recipe off on my blogger friends.

But, my friend Megan, self-described quinoa virgin, sent me this recipe today. Out of the blue. She didn’t even know I was was sitting at my computer daydreaming about how to finish this post. This was Megan’s first experience with quinoa. I guess because she’s one of those wheat eaters and hasn’t had to venture into that parallel universe of alternative grains and flours. Little did she know it was more fun over here. Thanks, Megan — you saved the day. Here it is, her personal comments and all.

quinoa and corn salad
1 cup quinoa
1-1/2 cups water
1/2 tsp salt
2-1/2 cups corn, fresh or frozen (I used fresh, 5 ears)
1 small red onion, minced
2 jalapeno or seranno peppers, seeded and minced
1/2 red pepper, finely diced
3 tbsp lemon juice
3 tbsp lime juice
1/4 cup chopped cilantro
3 scallions, minced
2 tbsp finely minced chives
1 tsp salt
1/2 tsp Tabasco sauce, or to taste

* add grilled chicken if you want

1. Place quinoa in a fine mesh sieve and rinse thoroughly with cold, running water. Bring water to boil in a small pot, add the quinoa and salt and bring to a boil again. Cover and reduce heat to low for 15 minutes. Turn off the heat and keep the pot covered for an additional 5 minutes. Strain off any excess liquid and spread the quinoa out to cool on a tray while preparing the remaining ingredients.

2. Steam or lightly sauté corn until just tender and cool to room temperature. Combine all of the ingredients in a large bowl and gently toss. Season with additional salt, pepper, or hot sauce to taste. Serve with fresh lime wedges.

Serves 6 (Ah, I don’t think so.)

Yum, sounds great!
Melissa

P.S. Miles Collins, prolific chef/photographer from England, has an interesting blog post about hawaj spice blend which is absolutely wonderful and contains ground coriander (cilantro) seed. I’ve used my own version of this in chana dal and love the flavor it imparts.

I know, I know. I’ve totally lost it, but it’s not my fault. Josh at the Grant Family Farms CSA keeps plying me with kale. What’s a girl to do when her touch and glide crisper drawer is filled to the brim with bunches of dark green leafy things? Simply shutting the drawer has become an effort in futility. I’ve dehydrated, sautéed, and steamed my way through plenty of hearty greens lately, so I thought it was time to try something new.

Chips. Healthy chips. And what packs more nutritional punch than kale? Seriously, kale is over-the-top with healthy vitamins and minerals.

But before I launch into all that, did you know that LAY’S brand is America’s favorite snack food?

You didn’t?

Well, the website states that the country’s most popular potato chip is now more irresistible than ever before! Oh, great, just what we need. More moderately addicting, hard-to-resist, nutritionally-void, artificially flavored, calorie-laden snack food. And get this, the website lists 57 different flavors of potato chips! Fifty-seven? What’s that about?

They offer everything from LAY’S Loaded Potato Skins Flavored Potato Chips to LAY’S Crab Spice Flavored Potato Chips. Ugh — crab spice? And what the heck are loaded potato skins flavored potato chips? What does that even mean? I looked up the nutritional facts and ingredient list on the loaded version and found it difficult to sift through. Included in the long list of ingredients were 5 different artificial colorings. That’s not real food. Do we really need to feed our kids yellow 6 lake, yellow 5, red 40, yellow 6, or blue 1?

Here’s a healthy alternative and you can rest assured that kale does not contain gluten, which is always a concern with prepackaged foods containing hard-to-decipher ingredient lists.

Mineral-rich kale chips

1 bunch kale, washed, stemmed, and cut into 1-2 inch pieces
1 tablespoon extra virgin olive oil
sea salt or your preferred spice mix

• Preheat oven to 350 degrees. Place rack in middle of oven.
• Toss kale with olive oil and spread out on large cookie sheet.
• Sprinkle with sea salt or spices.
• Bake in oven for 7-8 minutes. Stir once and bake for 5-7 more minutes.
• Enjoy immediately. These do not save well.

The charming butcher at my local Whole Foods gave me some of his super-secret sassy rub that I used as the spice for my version of kale chips. Unfortunately, he wouldn’t tell me what was in the mix and I didn’t have a sassy decoder ring to figure it out. After thoughtfully sniffing, tasting, and playing with the stuff, I decided it contained red chile pepper flakes, sesame seeds, ground pepper, garlic salt, and sea salt. I tossed my prepared kale in olive oil, spread it out on a baking sheet, sprinkled the sassy rub on it, and baked it. YUM! Be careful though, these chips are hard to resist and border on being addicting!

Nutritional profile:
Kale is part of the cruciferous family and is a descendent of the wild cabbage. Cruciferous veggies and their sulfur-containing phytonutrients are thought to be protective against cancer. Kale also contains high amounts of the eye-protective carotenoids, lutein and zeaxanthin. These substances help the eyes filter out damaging ultraviolet light and provide protection against cataracts. Think of kale as a plant version of polarized sunglasses. Full of anitoxidants, kale also helps boost immune function and protects our cells against oxidative damage. One cup of kale contains only 36 calories and is an excellent source of vitamins K, A, C, manganese, fiber, — even calcium, so throw some in your shopping cart and enjoy the benefits.

*Kale contains goitrogens and oxalates, which may be of concern to some people. Goitrogens are natural substances that, in large amounts, may interfere with thyroid function. Oxalates are part of a naturally occurring group of molecules called organic acids and are found in plants and animals (people included). Our bodies convert other substances into oxalates. We also obtain them from the foods we eat. In some rare health conditions, oxalate intake should be restricted. Check with your doctor if you have concerns about this.

In good health,
Melissa
P.S. I will be heading off into the wild blue yonder to add some more segments to my Colorado Trail journey, so if I don’t respond to comments immediately, I will when I return. Onward . . .

Seventy-five miles down. Four-hundred and twenty-five to go.

The Colorado Trail is our state’s premier long-distance trail. It wanders 500 miles from Denver to Durango. Trekkers experience eight mountain ranges, seven national forests, six wilderness areas, and five river systems while on their journey. There are 28 segments with a total elevation gain of 77,690 feet. Yes, you read that right. Seventy-seven-thousand. That’s a lot of traipsing uphill. There’s also 76,210 feet of descent, so it’s an up and down journey, to say the least.

There are 54 “official” peaks in Colorado that rise above 14,000 feet in altitude and almost two-thirds of them are within a 20-mile radius somewhere along the CT. That makes for some awe-inspiring vistas while pounding out the miles. Much of the trail is at or above 10,000 feet, with two-hundred miles of it skirting the Continental Divide. The trail highpoint is above 13,000 feet in the San Juan Mountains, where we’re likely to find snow well into August this year. We got dumped on this past winter and the snow lingers long into summer in many places.

On July 12th my son and I started our hike of the CT at the Waterton Canyon trailhead, southwest of Denver. We emerged 5 segments later at Kenosha Pass. It took us 6 days to travel 75 miles. I’ve always wanted to thru-hike the CT, but family commitments and personal responsibilities take priority to wandering the wilderness. We plan to piece together as many segments as we can this summer. In a perfect world, we’ll get all 28 in by mid-September.

Oh? There is no perfect world?

Well, we’ll do what we can and be grateful for the opportunity. I’ll keep you posted.

Here’s a brief rundown of our adventure so far, complete with our own version of “Backpacker’s Pantry” foods. We prepared and dehydrated our own nutritious gluten-free dinners, skipping all the additives, preservatives, and gluten fillers that often accompany prepackaged backpacking food. I can’t even begin to tell you how wonderful my GF bison chile mac was after a long day of hiking with a backpack that somehow managed to gain weight with each mile.

Day 1 (segment #1)
Waterton Canyon trailhead to South Platte River
17 miles, 2160 feet of elevation gain (most of it within a 5 mile section)
Dinner: Brown rice with dehydrated pinto beans and green chilies

Day 2 (segment #2)
South Platte River to Colorado Trailhead (FS-550)
11.5 miles, 2200 feet of elevation gain (most of it in the first 5 to 6 miles)
This segment of the CT wanders through an area that was part of a 1996 human-induced wildfire that burned nearly 12,000 acres of the Pike National Forest. The small mountain town of Buffalo Creek was partially destroyed and the natural landscape was changed forever. Twelve years later this once-lush pine forest is home to only a few surviving trees. But life goes on and the emergence of new grasses, small plants, and wildflowers is taking shape in a magical way. It’s actually quite beautiful.
Dinner: Bison chili mac and cheese (YUM!)

Day 3 (part of segment #3)
Colorado Trailhead (FS-550) to FS-560
10 miles, 1520 feet of elevation gain
Dinner: Garlic mashed potatoes with spicy chile verde

Day 4 (the last 3 miles of segment #3 and 9 miles into segment #4)
Segment 3 to Lost Park
12 miles, 2800 feet of elevation gain
At about mile 4 we joined an old logging road that was originally built by W.H. Hooper in 1885. He owned a sawmill out in the middle of nowhere. This old rugged logging road went uphill through the forest, making me wonder how the heck these guys were able to manage things like this back in the early days. I found it a grind just hiking up the old rocky dirt road. I can’t imagine actually building the thing. It must have taken a lot of blood, sweat, and tears. And a s**t-load of dynamite!
We entered the Lost Creek Wilderness area and camped along the North Fork of Lost Creek. Beautiful country!
Dinner: Corn chowder, brown rice and red beans

Day 5 (finished last of segment #4, which is about 17 miles total)
Segment 4 to Long Gulch
8-9 miles, some up and down, not sure about the total elevation gain
Since we were only planning to hike around 9 miles on day 5, we decided to take the time to make gluten-free pancakes for breakfast. Plus, we had such a lazy and serene campsite, it felt like the right time to treat ourselves to a nice start to the day. I even made maple syrup out of water and maple sugar crystals. I know, these photos aren’t exactly Gourmet Magazine quality and please just ignore the fact that the small Nalgene bottle holding the maple syrup is filthy.
Dinner: Spaghetti and meat sauce with CSA onions and garlic

Day 6 (Segment #5)
Long Gulch to Kenosha Pass
14.4 miles, 1600 feet of elevation gain
It rained most of the day, which didn’t bother us at all. It made for nice hiking as it was much cooler and the rain kept the bugs away. Our final descent down into South Park (yes, that South Park — the one on TV) and the Kenosha Pass trailhead was wonderful. We were ready for a shower, a beer (not me), and a glass of nice red wine (me). We ended up making chicken noodle soup at the Kenosha Pass Campground while waiting for our ride back to Golden. It was a nice start to our journey.
Dinner: Chicken noodle soup with all kinds of CSA veggies

Onward . . .

Go forth and explore,
Melissa

I LOVE beets and have since I was a little girl. No one had to bribe me to eat sugar in its natural form. In fact, my mom says I thought beets were dessert until someone in third grade told me I was a nutbar for thinking such things.

The possibility that I actually am a nutbar does exist, but I was right about the beets. They’re on my list of seasonal super foods for a variety of reasons.

Beets
Betacyanin is the pigment that is responsible for the crimson color of red beets. Betaxanthin is the pigment found in yellow and orange beets. Both are powerful phytonutrients (protective antioxidants). Studies show beets to be protective against free radical damage and may inhibit the formation of cancer cells. The high fiber in beets helps lower cholesterol and triglyceride levels and increase HDL levels, which are all good things when it comes to heart health. Beets are high in folate, vitamin C, magnesium, phosphorus, iron, and even the sleep-inducing nutrient, tryptophan. If that’s not enough to convince you to add beets to your shopping cart, they’re also incredibly low in calories.

* If you’ve been following this blog, you’ve probably figured out that I like the science behind the food and that often brings some offbeat information into my blog posts. Like why your pee smells weird if you eat too much asparagus. Or why curvy women score higher on cognitive tests. So, I couldn’t resist adding some strange beet science to this post. Beeturia is a condition in which your pee or poop takes on a lovely red or pink color if you eat a lot of beets. Don’t worry, it’s harmless and actually a good way to test your food transit time. Yeah, I know — that sounds rather icky-poo, but in the digestive-health big picture, that’s important information. You don’t want the stuff you eat to be sitting around in your gut for days on end. But you also don’t want it rushing through your system before you have a chance to break things down into usable building blocks. So the bottom line is, if you eat a bunch of beets, you’ll probably be able to gauge how long it takes for them to make their chemical voyage through your GI tract. Some research indicates that excessive red color in the urine after eating beets may indicate an iron deficiency, but don’t panic if your pee is pink. It’s probably not a big deal.

* Beets are also high in oxalates, which are organic acids that may cause problems in people with certain rare health conditions. For most of us, that’s nothing to worry about.

Almonds

Guess what? The government has decided that almonds deserve a special nut status. Wonder if I might qualify? The FDA has approved almonds, pecans, pistachios, walnuts, hazelnuts, and peanuts as having QHC (qualified health claim) status. This allows them to carry the following claim on the packaging label: Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. And no, almonds dipped in rich dark chocolate don’t qualify. But almonds are full of health-promoting nutrients like vitamin E, magnesium, phosphorus, B vitamins, and copper. They also promote good digestive health because they are full of dietary fiber. Studies indicate that people who eat healthy nuts and nut butters have a lower risk of developing gallstones. My favorite snack is Fuji apple slices dipped in almond butter. Yum!

Arugula
This aromatic salad green is also known as rocket, roquette, rucola, and rugula. Low (practically none) in calories and high in vitamins A and C, this is a good one to mix in with other greens for a tasty salad. Gourmetsleuth.com has a wonderful beet and arugula recipe that makes for a perfect seasonal side salad. Check it out.

Fennel
Celery, parsley, coriander, dill and fennel are part of the Umbellifereae family. Not that you’ll remember that, but do keep in mind that fennel is an excellent source of vitamin C, potassium, folate, and dietary fiber. Fennel also contains a potent phytonutrient called anethole which acts as an antioxidant and an anti-inflammatory agent. Aside from all the healthy reasons to eat fennel, it smells wonderful and adds a delicate aroma and subtle licorice-like taste to all kinds of fresh salads. Fennel is easy to confuse with anise — although in the same family, they are different plants.

Enjoy these seasonal favorites!

In good health,
Melissa

Rhubarb is my new favorite food. Where-oh-where have you been all my life? I LOVE this stuff.

Before last week, I’d never made anything out of rhubarb, other than maybe a few sugar-stalk treats as a kid. You know, when you take a fresh piece of rhubarb and dip it in the sugar bowl with each bite. Nothing like white table sugar to take the edge off the tartness. And later your mom would ask why the sugar was so gummy. Duh, I don’t know.

I belong to the Grant Family Farm CSA and fresh rhubarb was in last week’s delivery box. Along with a bunch of other amazing, early-summer goodies like garlic scapes, celery, a variety of greens, radishes, and onions. I had to figure out what to do with the rhubarb and the garlic scapes, which are interesting and delightful little chlorophyl-green, curly-cue tendrils.

That’s what I love about belonging to a CSA. You don’t get to pick and choose according to your produce comfort level. You get what is seasonally fresh, whether you’re familiar with it or not. It’s fun to experiment. And eating a wide variety of fresh fruits and vegetables is the foundation for a healthy diet. When you incorporate all kinds of fresh (local and organic) food into your diet, you end up eating a wide spectrum of phytonutrients, carotenoids, and health-promoting vitamins and minerals. You get the best nature has to offer if you eat seasonal foods. Your body will thank you. Listen carefully!

Here are some June fruits and veggies to add to your shopping cart — plus, a recipe I made up for GF Strawberry Rhubarb Cobbler. Beware, this has some of that old fashioned sugar in it and it’s terribly addicting. Serve it when you know it will be eaten in one sitting. And not by you alone! This would be great for your 4th of July barbecue

Cantaloupe — or rockmelon to all my Aussie friends
Because of its rich concentration of beta-carotene, cantaloupe is an excellent source of vitamin A. As an aside, some people with celiac disease complain of night blindness, most likely as a result of fat malabsorption. When you have intestinal damage and don’t properly break-down and absorb fats, the result is often an inability to utilize fat-soluble vitamins (A, D, E, and K). If you are unable to assimilate the vitamin A you consume, you may end up with night-vision problems. Yep, that’s me! I feel like I have on very dark sunglasses when I’m driving at night. It’s a total bother, but now that I’ve been gluten-free for so long and feel that I’m on the mend, I make sure to eat LOTS of fruits and veggies that are high in beta-carotene. Studies have shown that a diet high in beta-carotene reduces the risk of other eye-related disorders like cataracts and macular degeneration. Cantaloupe is also high in vitamin C, which aids in boosting immune function and helps reduce the risk of heart disease. Good stuff, for sure!

Carrots
These orange veggies of June are also packed with beta-carotene. In fact, carrots are at the top of the list, providing one of the richest sources available. Your mom was right when she bugged you about eating carrots for better vision. One cup of carrots provides about 680% of the daily value for vitamin A. Wow, so she knew what she was talking about, as mom’s usually do. Well, sometimes we do.
Tip: Cut off the leafy, green tops before you store a bunch of carrots. The tops draw moisture from the root (the carrot) and causes them to wilt sooner.

Raspberries
According to the Department of Horticulture at Cornell University, raspberries are considered the symbol of kindness in Christian art. The red juice of the berry represents blood flowing from the heart, which is thought of as the center of love and kindness. (Although I think it should be the liver, but I’ll save that digression for another post.) Greek mythology suggests raspberries got their red color from the blood of Ida, a goddess who pricked her finger while collecting the berries. The Latin name for raspberry is Rubus idaeus, which means “bramble bush of Ida.” Interesting little tid-bits, wouldn’t you agree?

Now on to the health benefits, although kindness flowing from the heart has to be a good thing! Raspberries are high in antioxidants, which protect the body from free-radical damage (I’ll spare you the details). They are also full of dietary fiber, which we all need more of. (For more information, check out a previous post I did on dietary fiber.)

Rhubarb — yeah!
I guess this love affair with rhubarb is nothing new. Early records date back to 2700 BC where rhubarb was used by Chinese emperors for medicinal purposes. Wow, and I thought it was something I discovered. If nothing else, I did discover a new gluten-free treat that tastes wonderful, and once again, reminds me that adhering to a gluten-free diet is really no big deal. The fact that rhubarb is considered a medicinal plant is just crumble on the pie.

Since I know very little about rhubarb, I’ll lift some fun information from Wikipedia, rather than focus on the health benefits. I’ll just trust those ancient Chinese emperors, although I do know from preparing and cooking with it, that rhubarb has lots of fiber. Again, trust me, that’s a good thing.

Do you remember the Michael Keaton version of the movie Batman? Leave it to Jack Nicholson (the Joker) to turn rhubarb into a risque word. He warns Batman to “never rub another man’s rhubarb.” Huh? Sounds rather suggestive, but it was actually meant as an admonition to leave his love interest (Vicky Vale, aka Kim Basinger) alone.

So, rhubarb means a sweet, louscious little tart? I guess so, and here’s my rendition.

Melissa’s Strawberry Rhubarb Juicy Crumble Tart
(if you can think of a better name, let me know)

what you need (for the fruit mix)
• 1 lb strawberries (washed, trimmed, and chopped)
• 5 or 6 rhubarb stalks (washed and chopped)
• 2/3 cup turbinado sugar (maybe a touch more depending on how tart your rhubarb is)
• 2 tablespoons Pamela’s GF Baking & Pancake Mix
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• dash sea salt

what you need (for the crumble topping)
• 1/2 cup turbinado sugar *
• 3/4 cup Pamela’s GF Baking & Pancake Mix
• 1/3 cup Earth Balance Vegan Butter Sticks (cold)
• 1 cup chopped pecans

what you do
• put prepared fruit in large bowl
• mix up the list of ingredients for the fruit mixture in a medium-sized bowl
• pour over fruit, gently folding until all fruit is covered
• put fruit mixture in greased deep-dish pie pan (I used a large pottery pie dish)
• mix up all ingredients for the crumble topping (use a medium-sized bowl)
• using two knives, cut Earth Balance “butter” into crumble topping mix (you want pea-sized pieces)
• place crumble firmly over fruit mixture
• bake in preheated 400 degree oven for 40 to 50 minutes
• check after about 30 minutes to make sure crumble topping doesn’t over-brown
• you may have to cover with tin foil to prevent burning
• place tin foil on the bottom of the oven in case the fruit mix boils over — it makes a mess

Serve warm and bubbly topped with vanilla ice cream. YUM!

* I know, I know — lots of sugar. Just remember, sugar is not inherently evil, we just eat WAY too much of it. This is a treat, so go easy on it and don’t make a habit of it. I say that as I make my 2nd batch of this in a week. Hey, I have to use all the rhubarb Josh and Susan from Grant Family Farms forced on me. It’s not my fault. Plus, I had to perfect the recipe before passing it along to you. It took a couple of tries to get it right.

* Don’t eat the leaves of the rhubarb, just the stalks. The leaves have some potentially toxic substances.

Enjoy!
Melissa

No, not gas. Of any kind.

Although that seems to be a common topic among people with digestive disorders.

No, I’m talking about fuel for energy. And gluten-free, no less. Balancing GF food sources for optimal physical performance, tailored to what the specific activity is. In my case, eating and snacking for sustained energy while hiking and backpacking in Colorado’s high country. This post will focus on fueling up for “peak” performance (bad pun, I know).

But before I launch off on fats, carbs, and protein, I’d like to thank Mike and Adam for giving my blog a spring cleaning and a sweet make-over. Nice job, guys — I love it! As you can see, it’s much more organized, offering an easier way to track down topics of interest.

Onward…

I took this photo about a quarter of a mile into a hike up Mt. Parnassus, a 13,579 foot peak in Colorado’s Front Range. Last week! Yes, it was snowing in mid-June and it came down harder the higher we went. June appears to be the new February, at least around these parts. The point is, be prepared for anything if you’re hiking in the Rocky Mountains. That goes for clothes, snowshoes, ice axes, and food. Well, you might be able to skip the ice axe, depending on where you’re headed. But there’s still a LOT of snow up there this year!

There’s a possibility that I may be taking a long backpack trip this summer, so I’ve been busy dehydrating and preparing my own food since most ready-made backpacking meals are laden with gluten. Yes, it’s everywhere, it’s everywhere! Plus, a lot of the processed stuff isn’t all that nutritious or tasty. I need both. I’m way past the age where I can get by lugging a heavy backpack and plodding along above timberline with a package of Ramen noodles for fuel. Even if they were gluten-free. I need more help than that at this point in my life. No room for error. Not much, anyway.

So, here’s what I need — consistent, high-quality nourishment for long days of hiking; several high-octane boosts when I start wandering up above 12,000 feet; and plenty of recovery fuel. Oh, and lots of antioxidants and essential fatty acids to take care of my very stressed out cells. Think fatigued muscles, sore feet, high-altitude sunburn (hard to avoid, even with sunscreen), strains, scrapes, bruises, and electrolyte imbalances. Sound like fun?

Actually, I can’t think of anything I’d rather be doing on a beautiful summer day than exploring the wilderness, climbing peaks, and traveling in the backcountry. I’ve had a long-standing love affair with nature. But in order to stay healthy, carry a loaded backpack, and do so efficiently and injury-free, I need to eat right and sleep well. That’s sometimes hard to do at 10,000 feet.

I expect a lot from my food. Here’s how and why.

Proper nutrition forms the foundation for physical activity — whether it’s hiking, walking, or playing tennis. Food provides the chemical energy, or fuel, to do mechanical work. Nutrients also provide the essential elements for the repair and maintenance of the body and the synthesis of new tissue, which is very important when you’re running yourself into the ground on a long backpacking trip. Carbohydrates (glucose), protein, and fats are biological fuel. If you want to enjoy your activity, improve your performance, and recover more rapidly, proper fueling is essential.

Glycogen is the body’s version of premium fuel. It’s the principle storage form of glucose (sugar) and is stored in the liver and muscles. Carbohydrates provide the body with glucose, which can be stored as glycogen. Topped-off glycogen levels will increase the amount of time you can hike and will also improve your performance. Or at least prevent stumbling head-on into the “wall.” Or falling off a log into a raging stream. If you don’t refuel while exercising, once the original glycogen stores are depleted, fatigue sets in. Rapidly.

Eating carbs during intense activity will help reserve glycogen stores and provide blood sugar for your brain and muscles to use. Not only do you want to maintain your muscle strength, you also want to think clearly and make good decisions. The higher you go, the harder that gets. Eating the right nutrients and replenishing glycogen stores soon after a hard day in the mountains helps facilitate recovery, helps you sleep better (on lumpy ground while listening for bears) and gets you ready for the next day. Believe me, you’ll be happy you ate well the night before when you roll over in your sleeping bag at 6 AM and have to work the kinks out just to climb out of your tent.

What you eat prior to hitting the trail impacts how your day starts. Regardless of whether you’re hiking a level and well-traveled trail or climbing a mountain, you’ll need to focus on maintaining your energy. And that means doing it day after day if you’re backpacking. Here’s a simplified version of how specific foods are broken down, absorbed, and used by the body. Simple sugars are absorbed fastest, next comes low-fiber complex carbs, then high-fiber complex carbs. Proteins and fats take longer to break down and assimilate, so ideally, you want a mix of these fuel sources. Backpacking requires all aspects of physical activity. Plus, you’re asking your body to sustain the intensity all day. Now add in altitude, hydration issues, and marginal weather, and your fuel needs are major.

Here are some basic principles for maintaining energy and fueling your backcountry diet.

Complex carbs
High-fiber, complex carbs will help you log long hours on the trail. They’re digested more slowly and help maintain consistent blood sugar levels so you don’t crash when you need to pick up the pace if threatening clouds are moving in. Or, you think something is following you in the woods. Brown rice, quinoa, gluten-free pasta, oatmeal, buckwheat pancakes — foods like that should be at least half your trail diet.

Simple sugars
Say you’ve been plodding along at a moderate intensity for 3 or 4 miles. You check your map and suddenly realize you have a substantial climb ahead, what do you do? Other than break down and sob. Your first thought is to stomp your feet, but you quickly realize your boots are too d**n heavy to bother. You need a quick fix and that comes in the form of simple sugars; something that is digested and sent out to your working muscles ASAP. The quicker, the better. Before you cry as your brain slowly translates how closely spaced the contour lines are on your map.

I’m a nutritionist and eat a fairly good diet most of the time. I rarely eat packaged foods, I stay away from processed sugar, and avoid junk foods at all costs. Here is where all rules go out the window. Now is when I grab the power shot or start downing jelly beans. I’d drink cheap maple syrup straight from a BPA-laced plastic bottle at this point if I could. Thank goodness for the fine folks at Clif Bar for coming up with a more manageable and packable version of quick energy. My current favorites are Clif’s Vanilla or Mocha Energy Gels. I also like Whole Foods organic jelly beans. That’s a great thing to keep at your fingertips while hiking (stick a baggy full in your pocket). Pure sugar. Aaahhhh, I love it, especially when facing down a 2,000 foot elevation gain in a short distance. Other good choices are dried fruits, trail mix, chocolate chips, or raisins.

Fat
Fats have been given a bad name, rightly and wrongly so (as I’ve said before). We need good fats for all-day, steady-state energy production. Especially when hiking day after day. Fats also help keep your engine warm on cold nights in the mountains. Healthy fats like nuts are an important part of a backpacker’s diet — and they’re easy to travel with. Salmon jerky, which is high in good fat and protein, is another good food to munch on while hiking. Even sausage and cheese make good trail food. An extended backpacking trip is not the time to go on a low-fat diet, just make sure your choices don’t contain transfats or hydrogenated fats.

Protein
Protein helps repair the muscles and connective tissue you break down during long hikes. Beef jerky, brown rice pasta, quinoa, and teff make great building blocks for muscle and tissue repair. Backpacking stresses your muscles day after day, adequate protein intake will help mitigate that and keep you strong and healthy.

Now go out and explore!

Next time I’ll focus on antioxidants, essentail fatty acids, and electrolytes. I’ll also include a recipe for gluten-free power bars.

In good health,
Melissa

No, I haven’t dropped off the planet or disappeared into the wilderness (although a wilderness trek may be on the horizon – more about that later). Life has just taken priority over blogging lately. Funny how that happens. I’ll spare you the details, but suffice to say that I’ve been on the fast track recently with little time for much of anything other than work and family.

I’m also in the process of having my blog refashioned and updated, so I’ve been busy working on that in my spare time. Not that I’m doing anything techy or design-wise with it, I’m leaving that to Mike and Adam, but I do have to make some choices and do some organizational work. Check back in a couple of weeks for the final version, complete with new categories and much easier access to prior posts and recipes. I’m also adding “artful aging” and “adventure” categories for those of us who are adventurous with our aging.

I have but a few days to get May’s seasonal foods in, so I better get to the point. June is almost here. How did that happen?

Blueberries – many resources rank blueberries as one of the top foods for antioxidant protection. Packed with anthocyanins (the natural blue coloring), a handful of blueberries give as much antioxidant power as up to 5 servings of carrots, apples, broccoli or peas. Plus, blueberries rank low on the glycemic index and are a good source of vitamin C and fiber. Some studies even suggest blueberries help maintain cognitive function as we age. And who doesn’t need a mental boost now and then?

Lemons and limes – provide antioxidant properties as well. These protective flavonoids also come with antibiotic benefits which help boost immune function and support lung health. And we’ve all heard about the high levels of vitamin C in lemons and limes, so squeeze some lemon juice into your hot tea or make some fresh limeade.

Cucumbers – cucumbers provide a lot of nutritional bang per calorie. Low in calories, they’re a good source of fiber, magnesium, potassium, vitamin A, and even sleep-inducing tryptophan. They are also known for high levels of silica, a mineral needed to form collagen, which helps maintain healthy skin. Remember the old cucumber on the eyes trick? Slices of cucumber help decrease eye puffiness and are a nice, inexpensive home-spa treatment. So drink some cucumber juice and put some slices on your eyes before your next big night out.

Plums – I love plums and prunes (the dried version). Oddly enough, plums are related to almonds. Weird, isn’t it? And once again, these little treats are full of antioxidant protection. They’re also a good source of fiber, potassium, and other health-promoting substances, including phytonutrients that help protect against age-related macular degeneration.

Enjoy nature’s bounty for May!
In good health,
Melissa
P.S. Check back soon for a new and updated glutenfreeforgood blog!

Chris, at Mele Cotte, is sponsoring her second annual Cooking To Combat Cancer event. When I randomly stumbled across her blog and read her story, I knew immediately that I wanted to get involved. And I mean immediately – since tomorrow is the deadline to submit recipes and commit to the cause. I’m a nutrition therapist, how could I pass up on an excuse to push my “food to support healing” mantra on others? Plus, it’s for a very good cause. And who hasn’t been touched by cancer in one way or another? I imagine we all have.

Research suggests that eating lots of fruits and vegetables may provide protection against cancer. Not only that, but a diet of fresh, organic whole foods boosts immune function and helps the body combat cancer. Preventive, protective, and healing!

Let food be thy medicine and medicine be thy food, as Hippocrates so aptly put it bazillions of years ago.

Mango trivia
The mango is a luscious, juicy, drippy tropical fruit native to Southern and Southeast Asia, but can also be found in Central and South America and Africa. Its wild ancestors originated in the Himalayan foothills (I love that). One of the top fruit crops on the planet, more mangoes are consumed worldwide than apples. Surprised? Here’s another bit of surprising trivia – the mango is a cousin to pistachios and cashews, but has the largest seed in the fruit kingdom. The wide, flat seed is almost as long and wide as the fruit.

Mango nutrition
According to Dr. Sue Percival, nutrition and immunity specialist at the University of Florida’s Institute of Food and Agriculture Science, mangoes contain potent antioxidants that inhibit cancer formation by protecting cells from free-radical damage. Although Dr. Percival’s research was conducted using cells from mice, dietary analysis of gallbladder cancer patients and mango consumption showed similar findings. Low in calories and high in fiber, mangoes also contain beneficial pytochemicals and a number of enzymes that enhance digestion and protect against intestinal infections.

Mango allergies
Although rare, some people who are highly reactive to certain foods, may respond to mangoes as well. So, if you have food allergies, introduce them slowly and monitor for allergic responses.

Now that we know mangoes are healthy foods for everyone, cancer patients especially, I thought I’d feature a recipe combined with another amazing health-promoting food – cilantro. I’ll feature cilantro in a future post, you’ve probably had enough of my nutritional rants for one day! Enjoy!

Mango and cilantro salsa
what you need
1 ripe mango, peeled and diced
1/4 cup chopped scallion, green part only
1/4 cup chopped cucumber
1 tablespoon finely diced fresh jalapeno (you can omit this if you don’t like spicy)
1 tablespoon chopped fresh cilantro
1 small garlic clove, finely diced
1 tablespoon freshly squeezed lime juice
1/4 teaspoon sea salt
1/2 teaspoon extra-virgin olive oil
what you do
Mix gently and serve with salmon, crackers, or whatever your heart desires. Yum!

Enjoy in good health!
Melissa

Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.

I love that phrase, but I can’t take credit for it. Darn!

Eat food, not too much, mostly plants is a brilliantly simple, health-enhancing proposal by Michael Pollan, author of In Defense of Food: An Eater’s Manifesto. Although, as a nutrition therapist, I tend to over-analyze food to the point of neurotically detailing out everything from macronutrients (carbs, protein, fat) to dietary trace minerals (iron, zinc, selenium, copper), I first and foremost believe in the simplicity of eating fresh, whole foods. Preferably organic.

This back-to-basics approach also makes living gluten-free much easier. You won’t find a complicated and hard-to-decipher ingredient label stuck to an apple or tied around a bunch of carrots. By eating real food, you pretty much eat gluten-free by default. Plus, you end up consuming foods that are nutrient-rich and full of health-promoting properties. We all need more of that, especially those of us with celiac and other autoimmune diseases.

So, what is real food? That may seem obvious, but there’s stuff on grocery store shelves that I can’t identify and I’m a food person. Plus, there are those mysterious food-like-substances. Seriously, there are things in food called food-like-substances. Cheese-like-substances. Meat-like-substances.

Sounds a bit creepy to me. I suppose that’s where the term Franken-foods came from. Well, steer clear of fake food. Stick with the real thing.

Which brings up my next point – I recently joined a local CSA (Community Supported Agriculture) farm and am anxiously awaiting my first box of locally grown, organic fruits, veggies, and farm fresh eggs. Twenty-six weeks worth starting next month. Real food – picked one day, delivered the next. That’s about as fresh as you can get it without growing the food yourself. And get this, a few days after I completed my online sign-up and bought my share, I got a thank you note from the farmer! Hand written. How cool is that?!

If you live in Colorado, check out Grant Family Farms in Wellington, just north of Denver. If not, consider joining a CSA in your area. Not only will you be purchasing food directly from the farm, you’ll be supporting the local economy, the farmers in your area, and your health.

Now on to my last point – Naomi at milkforthemorningcake tagged me for a 6 word meme. Six words that characterize who I am. Six words, that’s all. Hmmm? Easy for her to say, she’s never at a loss for engaging word choices. Go read her posts – they are wonderfully written accounts of life, love, food, and deranged bowels (hey, she’s a Brit, with a dry sense of humor).

Cheers, Naomi – here are the words that “communicate my essence.”

Willing
Natural
Playful
Steady
Inquisitive
Zesty

And/Or

Willful
Stubborn
Cranky
Testy
Crabcake
Distracted

Now I tag –
theaccidentalscientist
thegoodeatah
cindalouskitchenblues

If you girls are too busy (moving, getting married, finishing PhDs – stuff like that), you’re excused from doing this.

In good health,
Melissa