PROPER NUTRITION IN THE GREAT OUTDOORS


Fall is in the air which means it’s prime time for hiking and camping! The weather is warm enough to hike and cool enough to gather around a fire. Being healthy is easy with outdoor activities, and proper nutrition is an essential part of fueling them! When going on a rigorous hike or outdoor trip, it’s important to eat complex carbohydrates for slow absorption and sustained energy, to repair muscle with adequate protein, and to not skimp on calories! Our bodies can keep up with the physical demands we challenge it with as long as we fuel it plentily. Lastly, don’t forget to drink lots of water. A good measure is to bring one gallon of drinking water for each day of camping, and more if you are drinking soda or alcohol.

Try these snack ideas and recipes for your next outdoor adventure!

Note: No refrigeration required! (Vacuum-sealed tofu can last up to 2 days without refrigeration)

  • Kebabs of cubed onions, peppers, pineapple, herbed tofu, or mushrooms held on the grill over hot coals for about 15 minutes
  • Trail mix of unsalted nuts, unsweetened dried fruits, seeds, coconut shavings, or make it exciting with herbs and spices like cayenne pepper or dill. Visit the bulk-foods aisle of stores like Martin’s or Friendly City Food Co-op, get a bag, and fill it up with all sorts of ingredients!
  • Chili prepared with unsalted canned beans, canned tomatoes, peppers and onions, spices, and/or canned meats. Heat in a pot until warm
  • Boxed milk packs which are ultra pasteurized so they don’t need to be refrigerated until you open it! Soy milk, almond milk, and cow’s milk are the most common milks sold in box form. Pour over whole grain cereal or granola and add sliced banana
  • Sandwiches made with sliced avocado, tomato, onion, and other ingredients that stay fresh without refrigeration, sandwiched between large slices of hearty whole grain bread
  • Sweet potatoes stabbed several times with a fork, wrapped in foil, and placed directly in the campfire or in hot coals. Garnish with cinnamon and/or honey when cooked

Almond Butter Protein Wrap

Easily portable meal or snack on the go! Pack it heavier to hold you over for longer

1 Large Whole wheat tortilla wrap

2 Tbsp Almond butter (or preferred nut butter)

1 Tbsp of Fruit jelly (or more if desired)

1 Scoop Protein powder (vanilla, chocolate, or unflavored)

¼ Cup Rice krispies

Honey to taste

Mix all ingredients except tortilla in a bowl and spread into tortilla. Roll up and enjoy!

By: Karen

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