[at-l] Hiking foods for low blood sugar, wheat sensitives (long)

[delita@mindspring.com (Delita Wright)]

Caveat: If you don't fit the subject, this is probably off topic for you.  The
food part of this post is trail-related for any with these issues.
--

Somebody asked me about foods I am using to control my blood sugar.


A LITTLE BACKGROUND

About 4.5 years ago I had so many health problems I was getting to where I
couldn't hold a job.  I also had bad heel spurs on both feet that were getting so
bad they hurt all the time and made all walking pretty iffy.  I also had been
gaining 10 pounds a year cumulatively for years, and every effort to diet seemed
to result in weight gain.  I had figured that last part out, and had quit
dieting.  By this time, between my feet and weight, walking 1/4 mile put me in
excruciating pain (feet and back).  I had other health problems, like extreme
fatigue, and my blood sugar crashed a lot, leaving me weak for days.

All this was a wake-up call for me.  I had been living *with* these things for
most of my life (47 years) and was used to *toughing* it out and making do - but
suddenly they had all gotten so bad that this no longer worked.  The future
looked very grim: unable to hold a job meant unable to be self-supporting and
live independently.  Unable to walk meant very tough to exercise.  Unable to
exercise meant no way to control the creeping weight gain.  This all was enough
to *make* me depressed.  (One of my problems I considered minor was 3 types of
depression - but they're not minor when they gang up on you.)


THE FOOD CONNECTION

I, of course, had been reading for years about my *various* problems, trying to
learn how to handle them and work around them.  The 3 main ones were reactive
hypoglycemia, depression, and weight gain.  I had noticed that when I read about
these issues, the *symptom* lists for problems in each area had 80-90% overlap
with each other.  The last time I had seen my doctor, I said: "I bet there is a
connection and it has something to do with food."  She just looked at me like,
you really are certifiable!

Soon after that, I had foot surgery on one heel spur (I had been walking on these
and doing jobs on my feet for 7 years while overweight - they were bad).  And,
while resting that one in a surgical boot a month and taking ibuprofen for 3 full
months, the other foot healed as well.  At least enough that if I wore my rigid
orthotics (inserts) and didn't abuse my feet, I could keep the inflammation at
bay and keep them under control.  During that time, I obtained a diagnosis of
seasonal depression and got a light box - treatment of choice.  It did help, by
raising my serotonin levels.   Neither my healed feet nor my light box helped
*enough* to keep me from an accelerating downward spiral.

But then I saw a book cover in a bookstore that referenced all three: weight
loss, blood sugar, and serotonin   levels.  I bought the book.  Long story short,
I started learning about the connection between my three main *problems* and
foods.  I ended up getting involved in this program very deeply, to the extent of
working daily with it's creator and the thousands of people who were seeking help
from her on her website and at her *retreats.*  I've since moved on from this
particular teacher - but the progress I made and the info I obtained during this
time changed my life.

Additionally, I discovered I had not only reactive hypoglycemia, but
exercise-induced hypoglycemia, which told me why I had never been able to
maintain any of my many efforts to *do something* in the outdoors.  I always
ended up crashing, and now I knew why.


WHAT FOODS AFFECT ME, PERSONALLY

What I learned is that my body over-reacts to sugar (I had known that) but also
has basically the same reaction to some other foods - particularly other simple
carbs.  For example, white flour and white rice.  I learned that each person is
different and different foods can *trigger* a blood sugar dip - or other reaction
- for each of us.  Eventually I figured out I have a problem with all wheat (not
just refined wheat, but even whole grain) and also white rice and dairy.
Artificial sweeteners also cause problems (worse than sugar).  Oatmeal is okay
for me, so I don't have a gluten problem.  This tells me what I want to avoid.

But the important lesson was that I really need to be proactive.  It is what I
*do* eat that matters most.  In fact, I found that until people get their eyes
off what they *can't* eat and onto what they do eat, they don't make progress.


WHAT I EAT, WHAT I DO

I need to eat serious protein with every meal and every snack - particularly if I
am exercising.  I need complex carbs rather than simple carbs.  I need to eat
*close* (in time) to exercising.  For hiking, or even walking more than a short
walk, this means I might need to stop every so often and eat a snack.  A balanced
snack works best: complex carb and protein.  I can use fruit as long as I don't
use *too much* or *too sweet* and balance it with protein.

When I first developed this method, I was stopping every 15 minutes for a small
snack.  Now, I am *healed* enough that I can stop every hour or so, and basically
hike all day (assuming I am eating right all day).  Examples of snacks are below.



FOR MEALS

Traditional thru-hiker foods (mac-and-cheese, ramen, snickers) are almost totally
simple carbs and extremely low protein.  These would have me in the dirt in a day
or two.  Also, they are 80-90% wheat, almost every time.  I've come to the
conclusion that we are a nation of wheat addicts! :)

Preparing hiker meals is an especial challenge for me because I am still
overweight and don't need to be carrying more than the average hiker - and *real
food* tends to weigh more.  (BTW, I haven't lost a lot of weight yet, but I
haven't *gained* my 10 pounds a year for the last 4 years!  And I am losing
slowly.)

Currently, I am experimenting with dried tofu and TVP (textured vegetable
protein) as protein sources because they are both so light.  The bad news is,
neither has any taste and the good news is, both can be slipped into something
tasty without being *noticed.*  I also use jerky, cheese and nuts, and eggs
some.. (I plan to do more with eggs.)

I am also experimenting with things like instant brown rice (white rice is a
simple, brown rice a complex carb) and, especially, lentils.  My body *loves*
lentils - so they must be very good for me.  About any whole grain with any
legume will make a complete protein, but with not quite enough protein for me.
They grains and legumes are complex carbs, though.  So my goal is to *supplement*
those complex carb, complete protein meals with a little extra protein (meat,
cheese, nuts).

Ed Garvey had a great recipe in _The New Appalachian_ for Appalachian Trail Mix,
which can be used in endless combinations, and is extremely well balanced.  It is
made with : 2 lbs. short grain whole rice, and 1 lb. each lentils and barley.  I
tried this on my first AT hike and wasn't experienced enough (as a hiker or with
the food) to get it cooked enough to eat it (mix 1 cup mix with 2 cups water and
seasonings, and cook 1 hour over low heat in covered container).  It certainly is
the right idea!  There are many ways to *season* it into different recipes.  I
keep thinking someday I am going to do all this experimenting and keep good
records!

In the meantime, I am experimenting with things that are *already* dried - like,
dried soup mix, instant whole potatoes  (peeled potatoes are a simple carbs,
skin-on potatoes are a complex carb), instant brown rice, the dried tofu and TVP,
and simple dried veggies.  (I don't have a dehydrator - yet - so haven't gotten
into all that can do.  I do expect to go there.)


BREAKFAST

    I don't do well on any packaged breakfast cereals I have found, although I
sometimes eat bulk, store brand (whole foods grocery) muesli, and *beef it up*
with extra protein, maybe some more oats, etc.  I also could make my own - just
like I make my own gorp.  I just go to the bulk foods section and start bagging
up things I know will balance each other.

    I do well on hot cereals - but not instant oatmeal and not any wheat.  In my
whole foods grocery they sell bags and my latest favorite is an 8 grain, wheat
free cereal.  I also buy whole corn grits which are good for any meal, and seem
not to bother me (although too much corn does - it's very sweet), but the whole
corn seems to do okay.  I'd still eat it with protein.

    I eat most of these with butter and salt (a la grits), or butter and honey (a
la hot cereal).  No milk.  If I want milk, I buy and reconstitute powdered goat
milk.  In the summertime I use ghee or olive oil for butter.  You can even buy
butter flavored olive oil, or probably could make it yourself. :)

    I make sure to add protein - like cheese and nuts.  Nuts I like in cereal are
sliced almonds or walnuts.  Walnuts and cheese go well together.  Cheese and
bacon are great in corn grits.

    I also do well to remember I don't have to eat breakfast foods at breakfast.
Like at home sometimes, I might have a chicken sandwich with cucumber and mayo on
sprouted bread.  I'm sure I could translate some non-breakfast thinking to trail
foods.  I *will* learn how to fit more eggs in - they have to be the best food
ever (and, btw, they don't raise your cholesterol).

To be serious about all these, I will have to journal what I eat and how my body
reacts - something I haven't yet done on trail foods.


SNACKS

    -    a large handful (25-30) of raw almonds and 1/2 apple.
    -    an ounce of beef jerky and 1/2 orange, or a tangerine or an apple
    -    1/2 peanut butter sandwich, made with the grind-your-own pb and sprouted
(flourless) bread
    -    double handful homemade gorp, from the bulk foods section (lower on
sugar, higher on protein)
    -    2 -3 oz. chicken any complex carb or fruit

The more often I eat, the smaller the portions.  Now, I can snack maybe just
twice between meals and be fine, and that means I may eat a *whole* fruit at a
serving, but with some solid protein and maybe a little more complex carb.


LUNCHES
    I don't really plan real lunches while hiking as I find I don't want to take
the time to really *cook.*  Although, if I am starting to fade, sometimes the
best thing I can do is stop and have a *real meal* for 45 minutes, then I can
hike refreshed for a few more hours.

One thing that is perfect for this is:
    *seasoned* instant whole potatoes (potato flakes with skin on, seasoned, like
*cheese and broccoli*)
    a little olive oil added
    eaten with a good quality stick of beef jerky.

This reconstitutes quickly, is a complex carb *comfort food* and is warm and
filling without being heavy.  The protein keeps the blood sugar stable, and the
fat gives quick energy.  (Complex carbs are your main energy.)

Usually, I just keep eating balanced snacks and drinking lots of water during
short breaks, and keep hiking.  More on this later.


LAST NIGHT'S SUPPER

    poured a little boiling water over:
    (I used a little flat plastic dish from a freezer meal, that I use to *catch*
slow flowing springs - dual duty!)
    TVP
    block of dried tofu
    apx. 3 T. dried veggies
    handful dried morel mushrooms
    apx. 2 t. dried onions
    apx. 2 t. dried tomatoes
    salt
    pepper
    (these last 5 were combined in a snack baggie)
    I did lay my pot lid on this to hold the floating TVP and tofu down in the
hot water

    while that was *soaking* I heated more water and added:
    Knorr veg soup packet

    once they both got going, I combined everything but the tofu, which I cut
into strips, then sliced little chunks into the *soup* mix.
    and added apx. 2 T. instant (whole) potato flakes, to thicken it.
    salt and pepper to taste
    forgot to add - 1 fresh garlic clove I had standing by  (garlic is so good
for my health, and light to carry)

    This create a quite tasty stew, and the whole package in ziplocks weighed
only about 5 oz.

I am not convinced Knoor soups are great for me - but supper was good and filling
and the tastiness of the soup far outweighed the tastelessness of the TVP and
tofu.  This was a successful experiment.  In the future, I plan to make my own
*soup* mixes, or buy good ones in bulk.

    I also have my Army guy son collecting miniature bottles of Tobasco for me to
carry hiking. :)


TONIGHT'S SUPPER

    Instant brown rice, reconstituted in hot water
    walnuts
    shredded cheese
    re-hydrated morel mushrooms
    re-hydrated tofu

I know that the mushrooms, cheese, walnuts and rice go well together, and I
figure I can sneak in the tofu without noticing.  I'd love to find a good dried
cheese (for summer).

The more I think about it and play, the more I see *infinite* opportunities for
all levels and kinds of meals.

I also have recently found corn pasta and lentil pasta to play with - and based
on Ray Jardine's comments, I'm interested.  Both are wheat free and supposed to
be *whole* grain.


DESSERT

    I like a little fruit for desert, and as long as I eat it with a good protein
meal, it's not too much sugar.  In the interest of weight, I carry dried fruit.
The trick is to remember a small amount of dried fruit is a large piece of *real*
fruit - with all that *natural* sugar.  And *natural* sugar is still sugar to
your metabolism, especially if you are at all hypoglycemic.  Moderation is the
key.  I find if I pull out a couple dates or 3-4 apricot halves and RE-ZIP THE
BAG AND PUT IT AWAY, and eat the fruit right at the end of the meal (not 1/2 hour
later), I am fine.

    Sugar-wise, I can handle a little more hiking (and eating right) than not
hiking.  For example, at home I eat pb and bread without any honey or jelly or
such.  On the trail, I use a *little* honey.  A little. :)  Along that same line
- when I am hiking and eating right, I can get away with a little more of
everything, including the occasional drink with sugar, a bit of wheat, etc.  If I
let it get more than *a bit* it gets counterproductive and saps my strength.


TIMING IS CRUCIAL

    It's not all about food.  The food is key, very important.  And the more you
know about your own body and your own food needs the better you will do.  But
another important element is *timing.*

    For example, I need to eat within 1 hour of getting up.  Probably 1/2 hour if
I jump up and start hiking as soon as I can.   (I can eat out of hand.)  It quite
often feels *better* not to eat in the morning, but that will be your downfall -
even at home - in the long run.  When exerting yourself physically, it can be a
real killer.

    Balanced snacks at regular intervals are the only way I have found to keep
blood sugar stable during exercise.  I now eat well enough most of the time that
I don't need between meal snacks to stabilize my blood sugar, so long as I eat 3
solid meals.  And, I don't want snacks!  That's different.  :)

    But even at home, if I go for a walk, if I haven't eaten a good meal in the
last hour, I eat a snack first.  If I'll be gone more than 45 minutes, I carry a
snack (used to be 15 minutes).  If didn't eat a meal before I left, I eat one
when I get back.  Until I learned to do these things, I did not have control of
my blood sugar - it controlled me.  Sometimes it was okay (I seemed to get away
with it - an illusion) but usually it crashed, and recovery is more than a meal
away.  For a bad crash, recovery is several days away.


TOO MUCH EATING!

    This sounds like a lot of eating.  Yes, it is.  But what I have found is the
person with *iffy* blood sugar is existing on snacks, anyway.  Once you start
eating *real* meals and *real* snacks you won't want or need the junk food.
Gradually, it will cut itself out.  (It's better not to get drastic and just try
to quit it.)


YOU ALSO NEED WATER

    You need more water than other folks.  Try half your weight in ounces as a
guide to start.  Warning: if you are drinking soft drinks or caffeine, you
probably won't be able to drink much water.  Try, anyway.  As you increase your
*real food* your need for those *other* drinks will decrease and your desire for
and ability to drink water will increase.  Your need water for your blood sugar
to work right.  I use Emergen-C lite in my water when hiking, and sometimes at
home.  It helps the taste of warm water, takes out the water treatment taste, and
gives me a pick me up and some good minerals, electrolytes, etc.  Remember:


THE KEY REALLY IS

    Not what you avoid, but what you eat.


FEEL FREE TO SEND QUESTIONS

    If you are interested in any aspect of the food/body/brain chemistry etc.
subjects you are welcome to whatever I can share.  Just email me.  What I've
learned has completely turned my life around.  Now the people I work with can't
conceive that I was ever sick, weak or depressed. ;-D  And, I can HIKE!!!

Delita

--
Delita Wright
Chapel Hill, NC

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