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Tim Kelleher EXP 121 Menu Planning and Nutrition 2020, People, Just…

- - - - Simple carbs are good for immediate energy. EX: starches and sugars (AW)
      - Complex carbs release energy slowly over time. EX: Pasta and Grains. (AW)
    - - Fats provide long term energy. EX: oil, butter, nuts, cheese. (AW)
    - - Very essential. building block for muscle tissue. metabolizes slowly, therefore holds off hunger. EX: meats. (AW)
- - - - Cooked with Maple syrup it is a delightful breakfast “cereal” from the trees. AM
      - Harvesting Elm Tree Bark
        https://www.traditionalmedicinals.com/wildcrafters-appalachia/ AM
      - Elm Tree inner bark is dried and powdered. IFor tea, pour 2 cups of boiling water over roughly 2 tablespoons of the powder and steep for a few minutes. AM
      - To make a poultice (for applying to the skin), mix course powder with boiling water and let cool. Native Americans used slippery elm in healing salves for wounds, boils, ulcers, burns, and skin inflammation. It was also taken orally to relieve coughs, sore throats, diarrhea, and stomach problems. AM
- - - - Athletes train to increase their aerobic capacity to prevent a build up of pyruvate molecules during ATP production (BK)
        
        Pyruvate builds up when energy is created through the Anaerobic Glycolysis (BK)
        
        Pyruvate is converted to lactic acid, slowing glycolysis and causing fatigue (BK)
        
        Pyruvate can be used to create more energy through Aerobic Metabolism (BK)
        
        Conditioning in heart rate zones 1-2 will increase Aerobic thresholds (BK)
        
        Zone 1:increases blood volume mitochondrial mass and capillary density (BK)
        
        10% Below Aerobic Threshold (BK)
        
        Zone 2: Same as Z1 but effects more muscle, increases Aerobic Threshold (BK)
      - SEE chapters 2-5 in Training for the Uphill Athlete (BK)
  - - - you need 1-3 servings a day, more when doing strenuous activities (MK)
      - contain iron and vitamin B (MK)
        
        essential for a healthy nervous system and energy production (MK)
      - the brain's preferred fuel source (MK)
- - - - Can spread the weight out for wet meals and more complex recipes. RS
      - Consider baked goods in group environments if the activity enables you to bring the correct equipment. RS
    - - Dehydrated meals RS
      - Caloric intake more thought through RS
      - Easy / Plain Meals RS
- - - - Can add whey for extra protein AJ
      - Doesnt even need to be warm BG
      - Add dried fruit for extra fiber as well as simple carbs AJ
      - can add a nature valley oat bar for crunch and carbs (LZ)
- - - - Good for cleaning fair share too BR
- - - - They will always boost morale BG
      - Sugar based snacks are great for quick fuel BG
        
        The enegy wont last long Bg
    - - cliff bars are excellent to keep in your 4 essentials as emergency food (LZ)
        
        They're expensive and are rock solid in the cold ZS
      - Keep close to body if in cold weather to keep in from freezing AJ
    - - cheaper if made yourself (LZ)
    - - You can also break them up and add them to your morning oatmeal to change things up and boost morale. (AW)
      - They are great because they don't freeze in the winter (AW)
    - - most retail trail mix is mostly fat. make your own high carb mix (LZ)
    - - good source of fat and protein but almost no carbs. wont give you energy (LZ)
      - Mainly just taste really good. Great morale booster (AW)