Truth. I'm panic-buying snacks, Reader,

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How do you pack enough food and nutrition to be satisfied and well-fed on a multi-night backpacking adventure?

Eating a brain-healthy diet is easy when you have access to grocery stores, fresh produce, and a variety of nutrient-dense foods.

But what happens when you travel out of your day-to-day routine or go on an epic 220+ mile hike through the Northern Sierra Mountains?

I’m about to find out!

Fueling outdoor adventures is an adventure in itself. Can I fit enough food for 7.5 days in my mid-size bear can? Will it be enough?

What if I need more snacks? Will I run out of food before our resupply?

How do I get enough protein and carbs to help my body recover from hiking 15+ miles most days?

If I don't get enough calories, I'll bonk (aka low blood sugar), stumble, and get injured! What if my digestion is a train wreck?

These are the thoughts our Savor Food and Body Adventure crew has been talking through as we prepare to hike the John Muir Trail in 2 weeks.

Regardless of how much physical training you’ve done to prepare for an outdoor adventure, if you don't fuel your body with adequate, satisfying food, it's “game over.”

It doesn't matter if it's a walk around the block, your first 5K event, or an epic hike with friends.

You need solid nutrition with adequate protein, complex carbs for sustained energy, and glucose for your brain - even if you're concerned about weight changes in perimenopause.

A fueled brain has less brain fog and makes better decisions.

In some cases, those decisions are the difference between a fun adventure and a risky, injury-induced experience you won't want to remember.

Here's my strategy for eating well and fueling my brain on our upcoming John Muir Trail adventure:
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What end-of-summer adventure do you have planned? Hit reply! I'd love to hear about it 😎

Bonus recipe

Here's one of my favorite salad recipes. I look forward to a large bowl of it when after any outdoor adventure. It's a great way to get in dark leafy greens, which are rich in nutrients that support cardiovascular health, like nitric oxide. If you like the idea of eating more greens, but your digestive track revolts every time you eat kale, this recipe "tames" the kale to give you all the nutrition benefits without the digestive distress.

Massaged kale salad with tahini miso dressing and baked tofu croutons​
Serves 4-6
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1 large bunch of kale, stems removed, chop the leaves
1 cup fresh basil, finely chopped
1 medium zucchini, cut into 1/4 moons
6 sun-dried tomatoes packed in olive oil, drained, and chopped
1/4 cup hemp seeds (hearts)
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DRESSING
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1/2 cup Tahini, unsalted
1 lemon, juiced
1/3 cup warm water - more if needed for a thinner consistency
1 tsp granulated garlic
2 tsp dark miso
2 TBSP olive oil
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In a medium bowl, whisk together dressing ingredients.
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Add chopped kale to a large mixing bowl. Pour the dressing over the greens. Massage the dressing into the greens with your hands. This will "wilt" or tame the kale.
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Next, add the basil, zucchini, sun-dried tomato, and hemp seeds. Toss the salad until well combined.
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Serve with baked tofu cut into cubes like croutons. Add other main character proteins like grilled salmon or chicken for a satisfying dinner. The leftovers make excellent lunches throughout the week!

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Are you a fan of kale - 👍🏼 or 👎🏼

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Have a great weekend, savoring food and your body!

Amanda

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PS: Discover how to balance nutrition and satisfaction, even when hunger cues are suppressed by exercise. Watch this short video about the importance of complex carbohydrates, protein, and iron-rich foods, and get practical tips on meal planning and packing efficiently for your next outdoor adventure. Whether you're a seasoned hiker or new to outdoor adventures, intuitive eating will help nourish your body and enjoy the journey.