Going for a walk? Make your own energy-boosting trail mix!

Updated: Nov 20, 2018

It’s finally Spring…time to go out in nature for a walk or a hike. Especially during a longer walk you use up quite a lot of energy. So what do you need to keep going?


To start with you want to make sure you stay hydrated, so do bring water in a (non plastic) bottle. You’ll lose water through sweating and deeper breathing so take regular sips of water.


If you go on a longer walk you want to bring a snack; something balanced and not too sweet. Sweet snacks give you a burst of energy but make your blood sugar crash soon after that. ‘Balanced’ means that it contains some carbohydrates, but also a decent amount of protein and healthy fat.


Snacks should also be easy to eat on the go and not take a lot of preparation. Ideally they don’t get smashed in your backpack and are light in weight.


May is National Walking Month.

So trail mix can be ideal and it’s easy to make your own!


Here’s a recipe. A part could be a handful or a cup or a mug, depending on how much you want to make. You can choose one from each category or mix:

· 2 parts nuts: peanuts, walnuts, pecans, cashews or Brazil nuts

· 1 part seeds: pumpkin or sunflower seeds

· 1 part dried fruit: dried apple pieces, banana, cranberries, dried apricots

· Bonus: 1 part coconut flakes

· Mix in a pinch of salt to help keep your minerals up.


Wishing you lots of happy walking!


I see clients with chronic health issues and also teach classes. Do you want to know more about me? Have a look at my website: evelinerodenburg.co.uk, I’m also active on Facebook (https://www.facebook.com/evelinerodenburg.co.uk/)

Moray Sports Centre

Linkwood Road

Elgin, IV30 8AR

Moray Sports Foundation

Scottish Charitable Incorporated

Organisation (SCIO)

Registered Charity No. SC046059

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