A how to guide to DIY trail mix, snacking often and eating well does not have to be hard anymore.

Intro

When it comes to our daily food intake we all kind of slip up in the “snacking” category. Whether that means we are eating the wrong foods there, spending too much money on snacks or worse, not eating at all! A quick and easy fix that can be fun, and very beneficial to our training and daily lives is to be making our own trail mixes! Trail mix packs a punch of nutrients. As far as snacking goes there is no better route in my opinion than a well tailored trail mix that is full of proteins, sugars, carbs, antioxidants, and omega-3s. You cannot go wrong especially when it tastes damn good too. It’s shockingly easy, affordable, and efficient, now let’s roll into this how to guide on making your own trail mix.

Why make your own trail mix?

By making your own mixes you control the nutrients you intake, tailor them to your taste and save money by not having to buy a crappy lunch of snack. I personally live in NYC and everything costs an arm and a leg, it is like the second you step out of your apartment $20 flies out of your pocket. So if there is a way to cut costs of daily life, Ill give it a shot. Buying nuts, seeds, fruits, etc in bulk and mixing your own saves you money in multiple ways and actually helps your health and training! Opposed to most situations where you opt for the cheaper alternative while sacrifice quality. Granted the start up costs may seem steep but once you have a pantry full of different ingredients it is like going into a candy store and mixing and matching you favorite flavors and boom, you’re out the door and ready to go about your day with a small bag of trail mix that will keep you fueled up through out your day and into training so you can make the most of your time on the mats.

I am no historian so I will not give you dates or names on who created trail mix and on what mountain side they were on. For all I can fathom squirrels started trail mixes when they gathered nuts and berries for the winter. But either way, trail mix is known in is basic for of GORP which stands for Good Old Raisins & Peanuts. In BJJ, fundamentals are key, so Ill break down trail mix in a format we can relate to!

The Breakdown

Nuts | Armbar: Nuts in trail mix are like armbars in BJJ, they are essential. Not all of them are the same but ultimately they are effective.

Staple nuts: Armbar from closed guard, straight arm lock, half juji-gata….wait a second this is about trail mix…Almonds, cashews, walnuts, pistachios, peanuts, macadamia nuts, brazil nuts, pine nuts and pecans.

Seeds | Triangle: In comparison to nuts, seeds are a great alternative to nuts but also a great compliment to them, just like a triangle is to an armbar.

Staple seeds: Pumpkin, sunflower, sesame, flax, and hemp.

Fruits | Shrimping & bridging: Dried fruits really tie your trail mix together just like shrimping and bridging does to your positions and submissions but still hold risks if done improperly.

Staple fruits: Unsweetened & dried apples, banana chips, mango, raisins, cranberries, blueberries, strawberries, goji berries, figs, apricots, and pineapple chunks.

Sweets | Standing guard pass: Very hard to master and a lot of variables are involved but once you figure out how to use them properly, they elevate your game/trail mix to new levels.

Staple sweets: Dark chocolate chips, peanut butter chips, M&Ms, yogurt covered raisins/pretzels, butterscotch chips, chocolate covered nuts, coffee beans, cocoa nibs and mini marshmallows.

Grains | Gas tank: Grains are added in to give us that needed energy boost we need to finish out a submission or to make it through the last hour of work.

Staple grains: Shredded wheat cereals, Cheerios, Chex, pretzels, popcorn, rice puffs, bran cereals, toasted oats, granola, and whole-wheat crackers.

Seasonings | Grips: Similar to grips, seasonings can make all the difference and complete change a trail mix/move from mediocre to fantastic, or horrible.

Staple seasonings: Cayenne pepper, sea salt, black pepper, brown sugar, cinnamon, nutmeg, ground ginger, garlic/onion powder, curry powder, coffee beans, roasted chickpeas, coconut flakes, and wasabi peas.

Grappler Gourmet Master Ratio

Mix and match whatever you want!

Think back on BJJ fundamentals comparison and treat it like rolling.

Know the basic yet be creative with how to implement them.

Basic Ratio

4 parts nuts | 2 parts seeds | 2 parts fruit

+ sweets, grains & seasoning

Ratio Guideline

Using any combination of above mention ingredients

Nuts: 2 cups

Seeds: 1 cup

Fruit: 1 cup

Sweets | Grains | Seasonings: 1/2 cup total

How to guide

Figure out what kind of mix you want to make. Gather all of the ingredients and measure them out. Place all of them into a large bowl and mix them together to combine. Transfer into portion sized baggies or into a large air tight container. Store, snack and submit.

Storage/travel

Bulk Storage: The best ways to store as a whole is in large air tight containers in a dry area or in the fridge to maximize freshness, but refrigeration is not necessary.

Portioned: I think the easiest way is to portion ¼ cup – ½ cup portions in zip lock baggies. This way you can regulate how much you are eating that way you don’t over snack! Tips & Tricks

Buy whole raw nuts and roast them yourself in a 350 degree oven for a couple minutes. But be warned nuts and seeds toast quickly and carry over so if they look perfect in the oven, chances are once you take them out and let them sit they will become burnt. Always pull them out early.

Candy some pecans with a little butter and sugar in a pan to add a little sweetness.

Make your own dehydrated fruits and berries with a dehydrator or in a oven set to a very low temperature for a few hours.

Transform your mixes into snack bars.

International Brazilian Trail Jitsu Federation (IBTJF) Power rankings:

Marcelo Mix: Never fear, this mix will always have your back: Walnuts, pumpkin seeds, sunflower seeds, cinnamon, nutmeg, sea salt, dried apricots, dried cranberries.

Moura Mix: This magical mix will (half-guard) sweep your taste buds: Almonds, pumpkin seeds, sunflower seeds, garlic powder, onion powder, cayenne pepper.

Magalhaes Mix: This mix is full of energy and will invert your everyday trail mix: Almonds, dried cherries, dark chocolate chips, sea salt, and cinnamon.

The Xande Ribeiro : An unstoppable heavyweight mix: Goji berries, pistachios, dried blueberries, flax seeds, dark chocolate chips.

Glorious Galvao: Avoids sugars, yet keeps you at a high pace: Almonds, walnuts, peanuts, cashews, pecans, raisins.

GORP Gracie: Never forget about where it all started: Raisins, peanuts, and M&Ms

Grappler Gourmet Favorite: Peanut Butter & Jelly Mix: Peanuts, peanut butter chips, dried strawberries, and unfrosted shredded wheat cereal bits.

Images/sourcing: FemFusion Nuts TiffanysTrimTreats Sickchirpse Greatlist<bostino