No flame in vain

Collect all your camp kitchen equipment – stove, fuel, cook pot, utensils, lighter, meal, water – and keep it all within arm’s reach. You don’t want the stove burning off precious fuel while it sits there waiting for you to locate your foodstuff, or fidgeting to split-open the packaging. Light up your stove after you have added the necessary ingredients to the cooking pot. If you don’t need to add the ingredients right away, at least make sure your food is opened up. Only allow the fuel to burn when it is at work, or heating your food.

Use an optimal amount of water

Only use as much water as you need. The more the water, the more the fuel required to bring it to a boiling point. Never drain off any surplus cooking water; find a use for it or drink it later, rather than lose the precious nutrients. If the entrée is too soupy, grab some bread to soak up the excess liquid.

Pasta cooking tip: Cooking whole wheat dry pasta will take a few minutes longer than the standard, processed variety. When cooking dry pasta follow the boil-soak method with one adaption: bring it back to a boil after adding in the pasta. In other words, first bring a covered pot of water to a boil, add the pasta, cover and return the water to a boil. Turn off the stove and allow the heat inside of the pot to finish cooking the pasta. It will take about 8-10 minutes for whole-wheat pasta to cook al dente. If you insulate the pot you can shave off another minute or so during the soak time.

When you cook pasta this way, always use less water than the package recommends and retain any excess cooking water! The pasta water has starch (calories) that you do not want to waste. If you are making something else, use the extra pasta water for the sauce, potato flakes, hot cocoa, soup, etc.

This method of cooking also works for other fast-cooking foods, such as instant rice, quinoa, rolled oats, polenta, split lentils. Again, always retain the cooking water. Heat and air decrease the amount of soluble vitamin content in prepared food, which means dehydrating foods depletes vitamin content, cooking depletes vitamin content, and a further loss of whatever vitamins are left if you discard the cooking water.  Don’t do it!

Use a tight fitting lid

The most important step you can take to reduce fuel consumption when cooking is to use a lid. Ensure the lid fits tight enough to keep the water vapor sealed inside. By covering the pot with a lid, the energy contained in the steam is utilized and transferred to cook the food, rather than lost through evaporation by steam. In fact, use of a lid can conserve as much as 40% of your fuel according to Wikipedia. The fuel savings are even greater if the wind is blowing.

Use the proper size cook pot

The contact the cooking pot makes with the flame is very important when it comes to fuel conservation. The greatest gains in fuel efficiency come from the size of the pot itself and its ability to transfer the heat without obstruction. The flame under the cooking pot should make direct contact with the pot without the flame spilling over the edge. Any excess flame that travels up the side of the pot is lost to the atmosphere, which is wasted fuel.

Most backpacking stoves tend to have small burners, so picking a pot that it too small for the burner is normally not an issue. Broad bottomed, shallow cooking pots tend to be the most energy efficient. Tall and narrow cooking pots tend to be less efficient, especially if the flame creeps up the side of the pot. If this happens, reduce the flame to low in order to save on fuel.

Decrease or eliminate the flame once water starts boiling

Once the water has reached a boiling point, turn down the flame (or turn it off completely) to save on fuel. Boiling water will never exceed boiling temperature (roughly 212°F or 100°C based on atmospheric pressure & salts). Once water reaches the boiling point, it will remain at that temperature until all the water boils off, or evaporates. True, a big flame will bring the water to boil faster, but it will only require a small flame to maintain the boil. And a lower flame will take more time to bring the water to a boil, but will use less fuel. Experiments demonstrate that the additional time to achieve a boiling point at a lower flame consumes less fuel than a faster boil time at a higher flame. Decide if your time or fuel is more valuable to you.

Clean the stove burner

Liquid-fuel backpacking stoves need to be cleaned and maintained regularly. With time, carbon and soot can build up around the burning mechanism and increase fuel consumption. To check for efficient operation, look for a bright, steady blue flame. A non-uniform, yellowish flame usually means the burner is clogged and needs to be cleaned.

Soak ingredients before cooking

As mentioned in our previous post, soaking food ingredients, such as pasta, lentils, and rice before cooking and following the boil-soak method saves even more on stove fuel.

All these fuel savings strategies will provide a significant saving – pack weight, money, and the environment.

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First, we’ll describe the common method that backpackers use when cooking dried foods and strategies you can use to conserve your cooking fuel when using a backpacking stove. This method of cooking is a great concept and works well both on and off the trail. We call it boil-soak cooking. It is extremely efficient because it uses less fuel and water.

Boil Soak Cooking Instructions

1. Find a spot to cook on level ground that is insulated from wind.
2. Add the required amount of water to the cooking pot.
3. Put a lid on the cook pot and bring the water to a rolling boil.
4. Quickly stir in the meal ingredients and close the lid tightly. Note: You can also pour the boiling water directly into a thermos if you want to keep your pot clean, or need it to make something else.
5. Turn off the stove and insulate around the cooking pot to retain as much heat as possible. Use a fleece jacket, hat or pot cozy.
6. Leave it alone to rest at least 10 minutes. Do not open the lid to peek inside! Items such as pasta or instant rice may take longer, up to 15 minutes.

This strategy cooks the food the same way as if it were sitting in the cook-pot boiling the entire time, burning away precious fuel. The only caveat to the boil-soak method is that you’ll need to adjust the amount of water you use when cooking standard household food products (non-trail) sold at grocery stores. Standard cooking instructions are based on the fact that you’ll use no lid and much of the boiling water will be lost through evaporation, or you’ll drain off the pasta water, etc. With the boil-soak method, the steam is absorbed into the food to help it cook, rather than dissipate away into the atmosphere. This means less water and fuel are used during cooking because 1) less water is evaporated out from a sustained boil and 2) the pot cover keeps the heat retained inside the cooking vessel.

Add too much water? Do not drain off any surplus cooking water; find a use for it or drink it later, rather than lose the precious nutrients. If the entrée is too soupy, grab some bread to soak up the excess liquid. Boil-and-soak cooking works on most food products, such as dried pasta, instant/freeze-dried/dehydrated foods. It is most suited for meals that are the one-pot variety, or where all the ingredients are pre-combined and added in one shot.

Alternative method – Boil Food

You can combine the cold water and food together first and then bring it to a boil (covered of course). The problem with this method is that it that it makes clean-up more difficult. It is not recommended for thick saucy dishes, as it tends to splatter all over the lid and get caked onto the pot. It is better suited for soups or soupy meals.

Alternative method – Pre-soak Food

You can soak ingredients in cold water while hiking or sleeping to greatly lessen cooking time and fuel use. This does take extra discipline in meal planning, but the added fuel savings make it worth the effort. It works best when you know what you want to eat a few hours ahead of time or want to eat foods that have not been pre-cooked and dried.

Start off by soaking the meal in a pot of cold water. Dump the ingredients into a wide-mouth water bottle or thermos and pour enough water to cover the meal. The soak time can range from a few minutes to an entire night. The longer the soak time, the faster the food will cook.

Decide you want a hot dinner when you stop to eat lunch? While you have your food pack handy, take the extra step to get out the dinner meal and allow it to soak while you are walking. It will slosh around a bit at first, but will gradually thicken as you hike. When you are ready to eat: Turn on the stove and warm up the meal. Want a hot bowl of thick oats for dinner, rather than the instant variety? Soak your oats before you go to bed and warm them up in the morning, or eat them raw. Most dried meals don’t require pre-soaking, it just a way to conserve fuel or remove phytic acid (see below). It is intended for less-processed or whole grain foods. Split lentils, pasta, thick rolled oats, quinoa, amaranth, couscous, and rice are some possible candidates. You can also pre-soak dried trail foods when conserving fuel is a priority.

Alternative method – No-Cook

Maybe you don’t want to carry a stove, or you ran out of stove fuel and finished off all your fresh food, crackers, and granola bars. There are a few dry food ingredients that can be prepared without using a stove at all. We can’t promise a hearty experience, as warm food is comforting to many of us, but it is a viable option to enjoy a calorie-dense meal without a stove. You’ll have to soak the food in cold water. Some ingredients that work well for soaking -

• Rolled oats – old-fashioned or regular oats work well; you do not need to succumb to the instant variety. Soak at least 15 minutes.
• Couscous – the morrocan style (looks like cornmeal) works well by soaking in cold water. Soak at least 15 minutes and they’ll fluff up.
• Chia Seed – mix into water and dried fruit (for flavor) and soak 10 minutes. They will form into a pudding; if you are desperate, you can soak in plain water, but it will be  flavor-less.
• Instant Noodles – we have never tried it ourselves, but hear it works fine in cold water. Anyone know how much time this takes?
• Other pre-cooked & dried ingredients – any food items that are dehydrated, freeze-dried or “instant” should work; these foods are fully or partially pre-cooked and will need adequate time to rehydrate.

Phytic Acid & Soaking

Another benefit to soaking grains before cooking is that it makes them easier to digest and improves your ability to absorb the nutrients. The hulls of whole grains, legumes, nuts, and seeds contains a substance called phytic acid (phytates), which binds to calcium, iron, zinc and magnesium in your digestive tract. When these minerals bind to phytic acid, they become insoluble and are prevented from entering your blood. Soaking or sprouting helps to neutralize phytic acid in grains and prevent such binding from occurring in your digestive tract.

Now, we’ll cover strategies to Conserve Cooking Fuel when Backpacking.

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Chapped lips are caused by a lack of moisture, when the layer of oil that is naturally produced by the body to coat the lips dries up. Exposure to cold and dry air, intense exposure to the sun, and indoor heating are all major culprits to dry and swollen lips.

The lips are more vulnerable to drying out because the skin there is thin (it contains up to five cellular layers, whereas facial skin contains up to 16 layers). Also because the skin on the lips contains no sebaceous glands, sweat glands or hair follicles, it does not have the usual protection of hair, sweat and body oil to keep the skin protected.

Treating chapped lips – naturally

Using a commercial lip balm?

Good health is our greatest wealth

Finally, giving your body the proper nutrients it needs is key to keeping your body functioning at optimal potential. Stay healthy by avoiding foods that impair your health. The SAD diet is a disaster. It is the leading cause of so many ailments and disease. Fortunately, we can prevent and heal many of these diseases by eating organic, whole foods.

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Excess weight adds more strain to the knees

Your knees and hips are vulnerable to injury because they bear the most weight of your body. A force of three to six times your body weight is exerted on your knee with each level step you take. So, if you weigh 150 pounds, a force of 450 – 900 pounds is applied to your knee each time your heel contacts the ground. If you increase your body weight (or carrying load) the force multiplies by this additional amount. For instance, if you are 20 pounds overweight or carrying 20 pounds in your backpack, the force exerted on the knee adds 60-120 pounds per step.

• Maintain a normal body weight and reduce pack weight for optimum knee health.

Downhill adds even more strain to the knees

The force applied to your knees is further amplified on non-level surfaces. According to a study published on pub-med.gov, the compressive forces endured by the knees during downhill walking were 3 to 4 times greater when compared to level walking. The compressive force is greater for women (who often have a shorter femur bone length) when compared to men. No doubt, sustained downhill trekking is a strenuous task for the knees – regardless of your weight or gender.

• Never hike knee-locked down a steep decline! Walk at a steady, slow pace and keep the knees flexed. The faster you hike, the longer your stride tends to be, which intensifies the weight and impact to your knee.

• Traverse zig-zag, sideways or s-shaped rather than going straight down hills whenever possible by making your own mini-switchbacks on wide trails.

• If possible, plan hikes where the downhill is at the end of the journey rather than the beginning. This way you have consumed most of your food weight, cooking fuel, etc.

• Dump unneeded water before heading downhill.

An engineering marvel

The design of the knee is like no other joint in the body. Unlike a ball and socket, where bone meets bone and rotates, such as the shoulder and hip joints, the knee joint acts more as a pivotal hinge fastened in place by ligaments. In reality, the knee is much more complex than a pivotal hinge. The bone surfaces roll and glide as the knee bends, rather than simply bend and straighten like a hinged door. When descending, the top portion of your body moves you forward and the second half of the body glides the femur (thigh bone) forward. The knee is under constant compression as it twists and slides to keep your body steady while descending.

The knee is one of the most mobile joints in the body, but a gain in mobility means a loss in stability. Your knees work hard to bear and balance your weight with each activity you undertake. Activities that involve repetitive pounding, such as running, or a great deal of twisting, such as surfing or soccer, are the most difficult for knees, and thereby injury. Lower impact activities such as cycling or swimming are more gentle on the knees.

The most important thing you can do to is to take care and protect your knees over your lifetime so they serve you an entire life time.

A few more tips that may improve your downhill hiking experience –

Walking Surface

• Walk on soft soil or dirt versus concrete or hard surfaces. The pounding of your feet against pavement means your knees absorb the maximum rebound.

• Wear well-cushioned shoes, so when the heel strikes the ground the shoe will absorb most of your body weight, rather than the knee joint.

• Wear proper fitting shoes. If you are not careful about finding proper foot gear you will have as much or more damage to your feet than walking around barefoot. If shoes are too snug, you might lose toenails. Keep your toenails trimmed as short as possible to prevent them from banging into the front of the shoe. A last resort solution for toe relief is to cut off the top portion of your boots. Hope your experience doesn’t come to that!

• If your shoes are a little roomy and you don’t want to purchase a new pair, try adding gel toe inserts – the ones that are marketed for ballerinas. Gel toe inserts may be useful for sustained steep descents – such as hiking in a gorge.

Lacing Technique

• Your hiking shoes must be tied tightly so they fit snug around your feet. This will reduce the impact of your toes against the front of your shoes. Learn proper lacing techniques for various types of terrain.

Protecting Knees

• A knee brace will offer additional support when hiking. Get a knee brace that has an open patella (knee cap) to prevent joint compression. Ace bandages offer minimal support and can actually result in more damage by putting pressure on the wrong areas resulting in fluid buildup or swelling.

• Get a proper knee brace. There are braces designed for different needs. Some are for compression, stability, swelling, ligament support, tracking, etc. You may need to consult a physician to understand what type of brace you require.

• A hiking pole or walking stick will help take some off the load off the knees by redistributing weight to the arms and shoulders. They also help with stability, but is no guarantee of a pain-free hike.

Lubricating Foods

• Add Omega-3 foods, such as walnuts or olive oil, to your meals. Olive oil is a versatile oil to pack on the trail because it serves so many functions. Not only is it rich in omega-3′s which help lubricate the joints so you will experience less friction, grinding and pain, but it is also excellent for shaving, moisturizing skin, soothe burns…the many uses of olive oil 

• Add dried pineapple to your trail mix. Bromelain, an ingredient found in pineapple, is a natural anti-inflammatory that will help speed up recovery of knee and joint pain. See other dried (high-calorie) fruits to take hiking.

• Advanced sufferers can take a supplement containing glucosamine and chondroitin, substances that reduce pain and repair and rebuild cartilage.

Strength & Flexibility

• Keep muscles engaged and stretched by practicing a lifetime of daily activity & stretching. Most injuries are caused by people who are inactive over long periods of time. A sudden urge to fulfill a “bucket list” or exercise deficit is a common cause of injury.

• Knee problems are less prevalent if you maintain strong leg muscles that support the knee. If these muscles are weak, your knees are too. Strengthen the muscles that support the knee by performing weight bearing exercises that work out your hamstrings, inner thighs, quadriceps and calves. Keeping these muscles strong and balanced will help keep them in the correct proportions and reduce the stress endured by your knees while hiking.

• Ankle weights will help strengthen your legs. Start off with a 5 lb. weight. To work the inner thighs: wear ankle weights, lie on your back with one leg bent and on the floor; slowly lift the other leg, keeping the knee slightly flexed; rotate your foot out and tighten your inner thigh; Repeat with the other leg. For the hamstrings: stand and lift one weighted foot behind you until the lower leg is at 90 degrees and hold 5-10 seconds; lower the foot slowly and repeat each exercise about 15 times.

Wild Turkeys in Western NC - take by Ken Thomas of KenThomas.us

We seldom see wild turkeys while backpacking, although we were surprised to see a flock alongside the road while heading back from a trailhead in Linville Gorge, NC. I could not count how many birds were in that flock because they consecutively dashed away in the thick of the tree cover. I am pretty sure there were at least a dozen.

How typical is it for turkeys to travel in packs like this? Where are you most likely to find wild turkeys? We feel that the more you know about the natural world, the more you can appreciate it and show mercy to it. In the spirit of the Thanksgiving holiday, here are a few fascinating facts about the Wild Turkey -

• The Turkey is one of the two domesticated poultry birds native to North America. The other bird is the Muscovy Duck.

• The wild turkey is a Gallinaceous bird (order Galliformes), or long-legged, heavy-bodied chicken-like land birds. They diverged from pheasants 11 million years ago and were likely distributed continuously from the middle latitudes of North America to South America during the Pleistocene. The Galliforme order also includes chicken, quail, partridge, pheasants, grouse and fowl.

• There are two types of wild turkey, one type is originally from the Yucatan peninsula (Agriocharis ocellata) and the other is from the US and Mexico (Meleagris gallopavo).

• Turkeys are social birds and move on the ground in small flocks. The basic unit is the family flock (brood) consisting of the female (hen) and her young (poults). When the weather turns cold, they typically separate into three groups: young males (jakes), adult males (toms), and females (hens) of all ages. Winter groups can exceed 200 birds.

• If you hear the birds gobbling, they are males. If you hear them making a clicking sound, they are hens. The turkey gobble can be heard up to a mile away on a quiet day.

• Turkeys are fast fliers (up to 55 mph for short distances) and capable runners (15-30 mph). They can take full flight from a sitting position, but seldom fly more than a few hundred feet due to their short wings and heavy body weight. When agitated, they are more likely to run. On the contrary, commercially raised (domestic) Turkeys are not able to fly – their diet causes an abnormal body weight, rendering it impossible to fly and difficult to stand. They are bred to grow breasts so large that they fall over and are unable to breed without artificial insemination.

• Turkeys are non-migratory. Their heavy plumage and low activity helps them to conserve energy during cold temperatures. They are opportunistic omnivores, eating a variety of plant and insects when it is available.

• Males, like most other bird species, are more colorful than the females. Males display their elaborate colors during courtship.

• Just hatched wild turkeys are precocial, which means they hatch with feathers and can fend for themselves quickly. Chicks leave the nest within 24 hours to forage for food with the guidance of mom. The male provides no parental care. 

• Turkeys see in color and have excellent daytime vision. Because turkeys are a prey species their eyes are located on the sides of their heads, giving them a wide 270 degree field of vision. But, because of their wide spaced eyes, turkeys sacrifice depth perception; they have difficulty seeing directly ahead with both eyes at the same time.

• Turkeys, like all birds, have no external ears. Like their eyes, a bird’s ears are located on the side of their head, and because they have no outer ear (pinna) with a funnel to concentrate sound in one direction, they hear sounds all the way around them. This makes it difficult to determine the direction of sound. This is why birds sometimes fly into danger (i.e. geese into airplane engines), rather away from it. Interestingly, birds of prey, such as owls, have asymmetrically placed ears to facilitate the location of prey. Sound received by one ear and at a slightly different time than the other ear helps the birds determine the direction of sound.

For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~Ralph Waldo Emerson

Happy Thanksgiving from Outdoor Herbivore

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If you enjoy the outdoors, chances are you are involved in multiple hobbies to take you out-of-doors, such as hiking, biking, paddling, rock climbing, etc. Purchasing high quality gear and clothing may cost more upfront, but you’ll need to purchase less often. Also, most outdoor gear is interchangeable across multiple hobbies (well, maybe not rock climbing), so your cost per use will pay off quickly. 

And don’t wait until warm weather to hit the hiking trails. Stay active this winter by enjoying the benefits of cold-weather hiking. Winter hiking offers many advantages – less people on the trails, no humidity, clear and crisp air with see-forever views, a warm and welcoming sun, and no bugs.  So, grab some gear for a friend or yourself and hit the trails!

1. Full Brim Tilley LTM6 Hat 

A hat that offers sun protection is critical when hiking in places where the sun is intense or at higher elevations. The Tilley LTM6 is a full-brim hat with a UPF 50+ rating.

I am fair skinned, with freckles and red-hair, which means 30 minutes in the sun without protection gets me scorched. The Tilly LTM6 Airflo Hat does a wonderful job keeping your face, ears and neck protected with its wide, 360 degree brim. The LTM6 offers a sun protection rating of UPF 50+. It also floats in the water, will fold up easily to stow in your backpack, and is lightweight (~ 4 oz). Some other features about the LTM6 that deserve mentioning - Ventilation - the grommets and mesh ventilation on the crown help keep your head cooler in the heat. You will still sweat, although the sweatband does a good job absorbing the moisture. Stays on - the dual-cord system tightens at the back of the head and wraps underneath the chin to keep the hat from flying off your head in high winds. Warranty – a hat that will perform for years, guaranteed by a lifetime warranty. It washes well and does not shrink or fade. See our outdoor clothing tips for more detailed information on clothing items recommended for hiking. Tilley hats are made in Canada.

2. CamelBak UnBottle Water Carrier

A water hydration pack makes it easy to keep hydrated on the trail. You don’t have to stop or take off your pack to grab a sip of water. Just bite down on the valve attached to the hose and water flows onto your tongue in an instant.

The CamelBak UnBottle is an excellent option for a water container. We’ve been using the 100-ounce size for a few years and are extremely satisfied with it. It slides easily inside the interior reservoir of your backpack (modern backpacks often have an internal sleeve for this purpose as well as dual slits on the left and right side to route the water hose) and the hose on the UnBottle is long enough to loop from the back of your pack around to the front. The lid on the bottle is tight fitting and secure – no leakage issues to date. Insulation - the insulation keeps the water cool, which is critical if you plan to hang the bottle outside your pack or in direct sunlight. Clips - the outside of the pack has clips to allow you to securely attach it to the outside of gear (e.g. kayak), so you don’t need to carry the hydration bottle inside your backpack. Size - comes in various sizes. We recommend the 100 ounce or 3L size (12+ cups of water); this has saved us in areas without a water source as it holds enough water for a full day of hiking; plus you can opt to not fill it up all the way if you don’t need as much. Parts - finding parts won’t be a problem if you need to make repairs; CamelBak is the leading brand for water hydration. Cleaning - separate cleaning kits and cleaning tablets are available if needed. The flexible cleaning brush is helpful to remove the algae or mold that tends to collect around the tube near the bite valve. Storing - make sure to dump out any leftover water from the container and squeeze the bite valve to release any excess water when storing. Let the container air dry by hanging it upside-down and propping the reservoir open. This step will prevent the container from getting slimy. You can also just store the container in the freezer to prevent mold growth. The CamelBak UnBottle is made in the Philippines.

3. Patagonia R1 Fleece

The Patagonia R1 is hands-down our favorite piece of clothing that we own. We use it as a jacket for inside the home and for all our cold weather outdoor activities. It is warm, quick-drying, lightweight, non-bulky, durability is top notch. Comes in a full-zip and pullover design.

Patagonia’s R1 is a high-quality layering fleece that performs well for retaining body heat and keeping you warm. Unlike most bulky fleeces, this one is lightweight with an interior waffle pattern (extra warming), allowing you to roll up more easily into your backpack, bike bag, etc. It comes in 2 designs: Pullover - 1/4 length zipper, no pockets or Jacket – full-zip, 2 Front Pockets. The jacket is easier to add/remove, but may be less warm than the pullover (some loss of heat through the full-length zipper). Patagonia’s R1 serves best as a mid-layer in the winter (pair it with the Patagonia Capilene 3 for a winter base-layer) or outer-layer in the sprint/fall. Key features of the R1 - Material – made with Polartech Power Dry (93% polyester, 7% spandex). The polyester allows for quick drying and wicking; the spandex for a snug, but expandable fit. Durability - remains in like-new condition after years of daily use and weekly washing (no fabric pilling or color fade). The Patagonia R1 is made in Columbia. A percentage of the polyester is made from recycled U.S. fibers.

4. UV Water Treatment by Steripen

If you don’t like the taste of chemically treated water or don’t want to mess with pumps or filters, consider treating water with UV. The steripen is an easy-to-use, portable device that is perfect for traveling or backpacking.

The steripen uses Ultraviolet Light (UV) to inactivate 99.9% of viruses, bacteria, and protozoa – including Giardia and Cryptosporidium. It is easy to use, requires no chemicals, and sterilizes 1L of water quickly (90 seconds). The Steripen Journey (with batteries and cover) weighs 4.5 ounces. One drawback of the UV system is that it requires the water to be relatively clear or clean in order to work. This means the lamp will not activate if placed in muddy water. It also will not properly treat water that contains ice because the light is not able to pass through the air bubbles in the ice. You will need to carry a separate container for collecting and sterilizing water. We recommend a standard BPA-free lexan or steel container for that purpose. Despite these minor weaknesses, the Steripen remains our top choice for treating water. Some people have experienced quality issues. We have not thus far. Read our review of the Steripen The Steripen is made in China.

5. GSI Halulite Microdualist Cookset

This lightweight cook-set comes with everything you need to prepare a meal (minus the stove). The dishes nest together and pack inside of the cook pot. Comes in dual or single size.

The GSI Halulite is a full-service cook set that packs everything neatly together inside of the cooking pot, weighing in about 17 ounces. There may even be room left for your alcohol stove (our can-style alcohol stove fits right inside one of the nested bowls). The Microdualist version is designed for 2 people and the pieces are color-coded (blue & orange) so each hiker can claim his/her dining piece. The set includes a 1.4 L cook-pot made of hard-anodized aluminum with a vent/straining lid, two mugs with insulating liners and sipping lids, two bowls, 2 telescoping sporks, and a cover bag that doubles as a sink. The pot is perfect for boiling water and hydrating dehydrated or freeze-dried meals. We’ve used it for all types of meals – including saucy one-pot pasta dishes, thick oatmeal, soup, and coffee – and have never experienced issues with food sticking. The anodized surface also makes cleaning the pot super-easy. Just wipe off food debris with a cloth or lick it clean! The mugs and bowls nest together nicely so no big deal if you don’t need both. It is nice to have the separate pieces for eating and drinking, so you can enjoy your food while sipping juice/coffee/tea from the mug. The sporks are fine for eating, but too flimsy and short for stirring and digging into dense meals such as pasta. You’ll probably want to carry a separate utensil if you have meals that require thorough stirring. The GSI Halulite Cookset is made in China.

6. Thermarest Neo Air Mattress

We all deserve a good night’s sleep. Getting comfortable and drifting off to a peaceful slumber on this lightweight, air filled mattress is easy – especially for side sleepers.

Backpackers who prefer sleeping in a tent will need a good insulating pad to keep underneath their sleeping bag. The right pad makes a warm and restful night in the woods possible. Insulating pads come in various sizes and shapes. The neo air featured here comes in 4 different lengths:  large (6’4″), regular (6′), medium (5’6″) and short (4′). All sizes are the same thickness (2.5 inches) and width (20″). We prefer a 6′ length pad for an all-season solution. This year, Thermarest introduced a 4-season pad. If you plan to do cold weather backpacking, get the regular or large size to keep your legs insulated from the ground, or consider the 4-season version. The shorter pads are probably best reserved for warm weather backpacking, short hikers, or ultra light hikers. Neo Air – Good for Side Sleepers My hiking partner is a side-sleeper who often woke up to an aching back and sore hips when resting on the Thermarest Prolite. After upgrading to the Neo Air, his back and hips ached no more! The Neo Air is extremely comfortable and keeps him warm on nights where it dips to 15 degrees. This mattress is not self-inflatable and will require a few minutes to prepare your bed. It takes about 2-3 minutes to fully inflate it, about 30 – 40 breaths. Deflating it takes less time and it does roll up easily. The size when rolled up is 4X9 inches, about the size of a 32 ounce water bottle. We’ve not had any problems with puncturing or losing air since having it.  It seems to be durable so far. The Thermarest Neo Air Mattress is made in USA (Seattle, WA).

7. Headlamp – Petzl Tikka

A bright LED headlamp that holds up during inclement weather is a must for backpacking and the Petzl Tikka series performs well.

The Petzl Tikka XP is a good quality head-lamp that works well for seeing in pitch black darkness. We count on it for night hiking and have used it many times in the pouring rain. We have also found it handy to have for various chores around the house (crawl space, plumbing work, etc). Petzl makes various versions of the Tikka lamp. Some factors that you may want to consider - # of LED’s - we recommend purchasing a head-lamp that has at least 2 LEDs. Brightness Adjustment - look for 2 or 3 brightness settings (low, med, high) so you can adjust to the conditions and preserve the battery life. A strobe/flash setting may be useful, but we’ve never found a need to use it. Tilt -this is necessary for aiming the light source at your target. Lumens - the higher the lumen rating, the more intensity the glow of the headlamp. Look for at least 40 lumens. Another factor is the distance the Lumens can carry the light, referred as beam distance. Trail hikers or taller hikers should look for lights with a greater beam distance to allow the light source to project ample distance ahead. Stay with one that reaches 25 meters or higher. Battery Flexibility - lamps that will accommodate lithium batteries are a bonus because lithium operates more efficiently in cold weather and are lighter in weight than standard alkaline batteries. The Petzl Tikka headlamp is made in France

8. Dried Meals by Outdoor Herbivore

Enjoy good food on the trail by stocking up on dried meals from Outdoor Herbivore.  These tasty grab-to-go meals are perfect to have on-hand for that last minute wilderness escape.

Our list of recommendations would not be complete without mentioning our own products, which we feast on for all our outdoor activities. Some of our favorite backpacking meals include: Breakfast - Toasted Sunburst, Chia Oat Crunch, Denver Veggie Scramble Hot Lunch - Blackend Quinoa, Cibola Couscous, Cheddar Mac Cold Lunch - Sunny Sunflower, Coconut Chia Peel Dinner - Lemongrass Thai Curry, Naked Freckle Burrito, Lickety-Split Lentils, Basil Walnut Penne Dessert - AppalaChia, Ginger Chia Gooey If you want to purchase a gift item and are undecided on what to purchase, try Outdoor Herbivore’s gift bag (featured left), which includes 3 dried meals (1 breakfast and 2 entrées) wrapped in a cellophane bag and tied off with a ribbon and ultralight carabiner; Pair it with our Trail Sprout Kit for the ultimate gift. Also try any of our combo kits. Outdoor Herbivore’s meals are made in the USA with 85% of ingredients grown in the USA.

9.  Joby Gorilla Pod (original)

A small, light weight flexible camera tripod that grips and wraps around almost any surface. It is the perfect camera tripod for traveling or hiking.

The original Joby Gorilla Pod is the perfect camera tripod to take day-hiking or backpacking because it is compact (~ 6″ long), lightweight (1.6 ounces) and grips onto most surfaces. It has 3 bendable and rotatable legs that can rotate 360 degrees.  We use it to grip onto tree limbs and on the top of trail posts, mostly. The original model is intended for point and shoot digital cameras and will hold a camera that weighs up to 11.5 ounces. There are different models suited for heavier cameras, such as digital SLR cameras, or for other photographic needs. Key features - Easy to Use - It is easy to mount onto your camera (you’ll need to install a mounting bracket to the bottom of your camera) and the pod will lock into place instantly. You’ll want to set the timer on your camera after you set-up the tripod for your desired shot. Solo/Group photos - ideal to carry if you hike solo and want to capture an image of yourself or want to include everyone in the photo. It also eliminates the need for asking someone to take your photo when you are in a crowded vacation spot. The Joby Gorilla Pod is made in China.

10.  Casio Pathfinder Solar Watch

We’ve owned this watch since February 2010 and it has performed like a charm.

The Casio Pathfinder watch was featured in our 11 Gifts for the Outdoor Recreationist and it remains a favorite piece of our everyday gear.  It performs well as a timekeeping device and for tracking distance, direction and altitude on the trail. There are various models of this watch. The watch shown here is the solar powered PAW1300T-7V with the titanium band. This model includes atomic clock calibration, a digital compass, altimeter (with cumulative ascent-descent memory), barometer, thermometer, and a stopwatch. The Casio Pathfinder watch is made in Thailand.

Note: Occasionally, Outdoor Herbivore will endorse other company’s products. Unless otherwise stated, these products are those that we are familiar with and recommend based on our own positive experience. Some of the links on this page are affiliate links. That means that if you buy a product after clicking on one of these links, we may receive compensation for making the recommendation. Your purchase price is the same regardless if you purchase after clicking on the link or going direct to the website. Making a purchase by clicking these links does encourage Outdoor Herbivore to continue to provide reviews of products as a service to the outdoor community. We appreciate your support!

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Fall in the Appalachian Mountains (Western North Carolina)

Autumn is a spectacular time of color in many areas, and the Appalachians are no exception.  From radiant reds to mustard yellow, the vibrant display of color is short-lived, earning leaf-peeping peak priority.

What causes such brilliant displays of leaf color this time of season, anyway? Think you already know? Well, we thought so too; but we were curious and learned a few things. Here is what we found -

A tree’s roots and branches are able to endure freezing temperatures, but the thin and tender leaves of a broadleaf tree – such as a birch or maple – will freeze and die. Any plant tissue unable to survive the cold months of winter is shed to ensure the tree’s survival.

Now, we’ll explore why these colors exists when they do.  

A tree leaf contains three primary color pigments: green, yellow and orange. During the warm summer months, tree leaves appear green from the presence of chlorophyll. The chlorophyll in the leaves is responsible for providing the tree with energy during the growing season. Chlorophyll is the primary ingredient for the process of photosynthesis, capturing sunlight, water, and carbon dioxide and turning it into glucose, or tree food…and in the case of maples, pancake syrup!

The orange and yellow carotenoids are also present in the leaf cells during the summer, but the chlorophyll’s green color masks the other pigments present in the leaf. As the daylight shortens, a layer of cells grow over the water tubes in the leaves, so no more water can get to the leaf. Without water, the tree can no longer perform photosynthesis, and the leaves quickly lose their green color.  The fading of green allows the other pigments in the leaf to now be visible.

What causes red or purple leaves?
When cells block the tubes in the leaf’s stem to prevent water from entering the leaf, sometimes sap gets trapped inside of the leaf. The sugar may cause the sap to turn red or purple.  This is common with maple trees.

What causes brown leaves?
When the leaves no longer have access to water, they can’t produce food.  This causes them to die.  The green chlorophyll dies first, followed by yellow and orange.  The leaf is now dead and brown. They become dry, fall to the ground, and crunch underneath your feet. The leaves decompose and replenish the soil with nutrients, and become part of the spongy humus layer on the forest floor. The surrounding trees and plants can now prosper during the growing season from their own waste!

Summary:

• Leaves contain the same amount of yellow and orange pigment in the summer (when they are green) as they do in autumn (when they are yellow / orange). The green pigment (chlorophyll) dominates and masks the other colors during the summer. Orange colored leaves come from carotene and yellow from xanthophylls.
• Red color, common to maples, is from anthocyanin pigments, which occur from trapped glucose. Not all trees can make anthocyanin.
• Brown leaves are dead leaves and are caused by the waste product tannin. Organisms break down the dead matter, providing nutrition for the growing season.
• You can help replace nutrients in your own soil by composting fallen leaves.

Source: http://www.na.fs.fed.us/fhp/pubs/leaves/leaves.shtm

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flickr.com/photos/mckaysavage/

Coconuts are harvested from the coconut palm tree, which flourish in tropical climates such as the Philippines, Thailand, Mexico, and India. They also grow on the U.S. mainland in South Florida. Coconuts have made it to the shore of nearly every continent, unassisted by human effort. They can travel up to 3 months in the ocean, wash up on sandy island shorelines, and sprout into a tree that will bear up to ten thousand coconuts in a lifetime. This is why coconut palms are found growing throughout island beaches.

The water from a coconut is high in electrolytes and the white meat is rich in fat. In particular, the milk and meat are valued for imparting decadence in desserts, adding a creamy texture and aroma to curries, and a sweet flavor to smoothies.

Coconut may be an acquired taste to those that live in cooler regions where the trees do not grow. I am surprised by the number of people we meet that curl their nose up when we mention a certain product contains coconut. Maybe that is because my former stomping grounds included coconut palms, or a favorite sweet roll made from coconut milk…perhaps it is the fond memories associated with Malibu rum runners.

I started to love coconuts when living on the Pacific Island of Guam as a kid. Coconut trees lined our yard, each tree yielding a dozen or so of hanging coconut drupes. The coconuts would pry loose from the trees and become projectiles during typhoon storms. Dented car hoods, chipped paint, and cracked windshields were often the blame of flying coconuts. I enjoyed going outside collecting the battered coconuts, and trying to split open their hard shells with a machete. It is no simple task to pry off the fibrous exterior shell to expose the smaller, inner seed filled with the milk and meat. Breaking opening the inner shell is also not an easy chore – requiring more attempts of banging – usually against a concrete slab or hammer. I would love to witness someone who can crack open a coconut with a single blow.

Now that I am living where coconut trees do not flourish, but still craving their rich and creamy taste, I find myself slipping coconut into meals time and again. Furthermore, I fully appreciate the ease of purchasing direct from the store, pre-shredded. And it turns out, dried coconut meat works wonderfully as a backpacking food because it is shelf-stable and loaded in calories. It also works exceptionally well for vegetarian or vegan meals since it provides a high source of plant-based fat. Although vegans should scrutinize the ingredient list carefully for foods containing coconut because many contain non-vegan additives (i.e. casein).

Calorie Dense

Beneath that tough exterior is a fruit that flourishes with calories. 1/3 cup (or 1 ounce) of dried coconut contains 187 calories, most of which come from fat. Backpackers ideally seek meals that contain 100+ calories per ounce. It is more difficult to achieve high-calorie with vegetarian food and more-so with vegan food. Adding unsweetened coconut is one way to boost the calories in meals. It may not taste good with certain foods such as pasta, but you have olive oil for that one, right? On the other hand, it does pair well with most rice-based meals, soups, hot/cold cereals and desserts. It is an easy way to boost calories without overpowering taste.

• Adding coconut provides an easy caloric boost. Dried unsweetened coconut (about 1/3 cup) = 187 cal/oz.

Coconut is unique because it is one of the few plant sources that contain saturated fat – nearly 90% of the fat is saturated. It contains more saturated fat than the fattest of animal fats, such as butter and lard. For example, the percentage of saturated fat (as a percentage of total fat) for butter is 65% and pork lard is about 40%.

Why flaunt a food that is 90% saturated fat? 

Unlike animal-based saturated fat, coconut is made up of medium chain triglyceride fat (MCT), which is broken down in the body at a faster rate than the long chain triglycerides of animal fats. MCT puts less strain on the digestive system while providing a quick source of energy. In fact, coconut oils are used in hospital formulas to treat patients that have malnutrition because they are easily absorbed. Many baby formulas also contain coconut oil because they are easily digested, absorbed, and promote healing of the body. MCT appear to not carry the same risks as other saturated fats, but much research is still needed in this area.

Coconut Nutrition

Coconut meat does not contain a good source of vitamins, but does provide a significant amount of the minerals potassium, copper, and manganese. Potassium, together with sodium, is essential for maintaining fluid or electrolyte balance, important for all types of exercise, especially long-duration ones like backpacking or hiking. Manganese is important for protein and fat metabolism. Copper is important for the production of red blood cells and formation of collagen.

Use Dried Coconut

Fresh coconut meat is dried, packaged and sold for retail as flaked coconut. Look for unsweetened shredded coconut meat also called desiccated coconut in health food stores or Asian markets. The bagged coconut sold in most U.S. supermarkets is the sweetened variety, which is intended for baking. Sugar and moisture are added after the coconut is dried, which makes it less suitable for the trail. Unsweetened dried coconut can be stored at least 12 months if sealed up and kept at room temperature.

• Look for dried coconut meat, not sweetened.

There is no need to purchase separate coconut milk powder or coconut cream powder. You can make it yourself by purchasing the dried coconut meat and grinding it to a finer texture with a coffee/spice grinder or a powerful blender. The packets of powder often contain sugar additives, such as dextrose or maltodextrin, to make it taste sweeter. In addition, most contain casein (derived from cow’s milk) to refine the consistency, making it unsuitable for vegan diets. Even the “vegetarian” coconut curries often contain casein.

• Avoid powdered coconut packets if you are vegan. Most contain casein.

Outdoor Herbivore’s Featured Backpacking Meals with Coconut

Lemongrass Thai Curry (vegan)

Coconut Chia Peel (vegan)

Fats In Moderation

A fat is still a fat, and all fats should be consumed in moderation. It appears unsaturated fat still remains the best choice of fat for health. So, a higher proportion of fat intake should come from those sources (olive oil, peanut oil, avocados, and safflower are excellent choices). Olive oil remains Outdoor Herbivore’s top choice of oil-based fat for taking on the trail. See also our article Vegetarian Fats for additional plant-based fats.

References

Wikipedia
Medium Chain Triglycerides
Vegparadise

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1. Harvesting
2. Storing
3. Processing
4. Drying

Raw, fresh food contains the highest content of nutrients the moment it is harvested, but begins to decline post-harvest as it is exposed to light and air during storage. Additional nutrient loss occurs when the food undergoes preparation (peeling, slicing, chopping, etc), and declines further once exposed to heat for preservation. Thus, maximum retention occurs when food is dried right after it is picked. A few important points -

• The moment fresh food is cut open and exposed to the elements, nutrient loss occurs. For instance, beta-carotene (a precursor to vitamin A) and vitamin C (Ascorbic acid) both diminish when food is dried.

• The nutrient loss for commercially-dried foods varies between 30 – 50% for vitamin C and 10 – 20% for vitamin A. The variation is often much greater for fresh food purchased from the store and preserved at home.

• Pre-treatments before the drying process can help retain some vitamins, but destroy others. Chemical pre-treatments, such as sulfur dioxide, helps protect vitamins A and C, but destroys vitamin B1 (thiamine), a nutrient needed for converting carbohydrates into energy. Note: organic food does not allow the use of sulfur.

• A natural method of pre-treatment includes hot water blanching, which helps preserve carotene and thiamine, but causes loss of vitamin C. In addition, dipping foods in citrus juice or citric acid can counteract some of the vitamin C loss.

Drying technology

The amount of nutrient loss also depends on the drying technology; however, regardless of the type of technology employed for drying food – solar, controlled air dehydration, or freeze-drying – each method involves heat and air, which will deplete the nutritive value of the food.

• Sun drying causes the most nutrient loss while indoor dehydration using low heat causes the least amount of loss.

• No method of drying can prevent nutrient loss in food. This is why it is important to supplement with a multi-vitamin (especially one that contains vitamin C) if you plan to rely on dried food products for an extended period of time.

Ways to supplement with vitamin C

• Add a powdered form of vitamin C or citric acid, such as Emergen-C, to your daily water. The original formula of Emergen-C is vegan; a few of the specialty products contain animal-derived ingredients.

• Look for dried foods that contain a rich source of vitamin C ingredients. Lemon and other citrus fruits are a commonly recognized source, but are not the highest source. Chili peppers, red bell pepper, and parsley are some of the highest food sources of vitamin C. Also look for dried food seasoned with spices such as garlic and various peppers (paprika, chili powder, and cayenne). Outdoor Herbivore incorporates many of these herbs, including powdered organic lemon zest, to replace the lost vitamin C content from drying.  1 tsp of dried organic lemon peel contains 70 % of DV for vitamin C!

• If you forage for food, look for foods high in vitamin C, such as wild garlic, dandelion greens and rose hips. Also, sprouting (especially alfalfa and red clover) are good source of vitamins & minerals, including vitamin C.

Further exploring the importance of Vitamin A & Vitamin C

Beta-carotene (precursor to Vitamin A) is the red-orange pigment found in many plants, and is a member of the carotenoid family of plant nutrients. It is believed that carotenoids interact with other nutrients – such as phytochemicals – to prevent disease and promote health. In particular, beta-carotene is a pro-vitamin A carotenoid: it converts into vitamin A by the liver. Vitamin A plays a role in a variety of functions throughout the body, such as: vision to prevent night blindness and other eye problems; immune function to protect against colds, flu and infections of the kidney, bladder, and lungs; embryonic development and reproduction; the formation of bones and teeth; to help prevent acne, reduce wrinkles & lighten skin if applied topically; metabolize protein.

• Plant sources of vitamin A include sweet potato, carrot and spinach.

Vitamin C, or ascorbic acid, is a water-soluble vitamin needed by the body for at least 300 metabolic functions, including tissue repair and growth, healthy gums, adrenal gland function, and immune system function.  Vitamin C acts as an antioxidant in the body, protecting cells from damaging effects of free radicals. Free radicals are molecules that contain an unshared electron and appear to promote heart disease and cancer. We are exposed to free radicals in the environment from air pollution, cigarette smoke, and UV radiation from the sun. In addition, vitamin C is needed to make collagen, a protein required to help wounds heal. It also improves the absorption of iron from plant-based foods.

Outdoor Herbivore's Lemon Quinoa Tabbouleh is a popular dish that features organic lemon zest

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We often are asked why we use nutritional yeast in some of our products. Nutritional yeast is a concentrated source of protein and B-complex vitamins and is prized for its creamy, cheese-like flavor. It makes an excellent condiment to take backpacking because it requires no refrigeration and has a long shelf-life. It makes a versatile sauce for various dishes, such as pasta, or as a topping to sprinkle on snack foods, such as popcorn. It also contains very low sodium.

Nutritional yeast, also referred as “vegetarian yeast,” “savory yeast,” or “hippie dust” adds flavor and nutrition to dishes. It is valued for its excellent source of B complex vitamins and minerals.

Nutritional yeast is a deactivated form of Saccharomyces Cerevisiae.  Unlike the live yeasts used in breadmaking and brewing, nutritional yeast has no fermenting or leavening power.  Since Nutritional yeast does not contain active yeast, it is acceptable in moderate amounts for those following a diet designed to manage Candida albicans.

Brewers yeast versus nutritional yeast

While brewer’s yeast and nutritional yeast provide similar nutrition, there is a significant difference between brewer’s yeast and nutritional yeast.  Brewer’s yeast is a by-product of the beer brewing industry and has a bitter hops flavor. Nutritional yeast is grown on molasses for the purpose of a food supplement and has a pleasant, cheese-like flavor. Nutritional yeast often has added B12, which is usually not added to brewer’s yeast;  Brewers’ yeast contains chromium, of particular importance for the diabetic or hypoglycemic diet

After nutritional yeast has fermented, the culture is pasteurized and drum dried to destroy the live yeast. You never want to consume live active yeast (i.e. baking yeast) as a food supplement because the live yeast will continue to grow in the intestine and deplete the body of nutrients. However, once yeast is inactivated through pasteurization, it provides excellent nutrition. Hence, nutritional yeast is sold in the form of supplements, and as a food source in the form of powders, flakes, and as spreads – such as Vegemite, a sandwich spread common in the UK & Australia.

How Red Star Nutritional Yeast is Made. Source: Lesaffre Yeast Corp

What to look for when purchasing nutritional yeast:

• Fortified with B12, a vitamin lacking in most vegetarian/vegan diets. Not all brands of nutritional yeast have B12 added.
• Processed at low temperatures. High-temperature nutritional yeast products yield elevated concentrations the by-product of glutamic acid (a natural form of MSG) naturally present in the yeast.
• A dark yellow color, indicating it contains a high amount of riboflavin (vitamin B2).
• Dissolves easily.

Nutritional yeast as a food

Keep in mind that both nutritional yeast/brewers yeast are considered a super food because they are very concentrated in nutrients. Therefore, you do not need to consume very much of it (1 – 2 TB is a sensible serving). We stand by our philosophy that it is better to consume raw foods naturally present in nature instead of man-assisted/processed foods.

Nutritional yeast in food is used much like you might add cheese to dishes. Common uses in food:

• Sprinkle on popcorn, instead of butter and salt.
• Add in pasta and casseroles to give a cheesy flavor .
• Add to soup, gravy or sauces to give a creamy taste without the use of milk.
• Use it with baked or mashed potatoes.
• Add to scrambled tofu/eggs instead of cheese.
• Add to smoothies to boost nutrition.

Nutritional yeast can be found in powder or flaked form in health foods stores across the U.S..  The flakes are used as a condiment to sprinkle on pizza or pasta (as you would parmesan cheese) and the powder works well for popcorn, gravy, sauces and casseroles.

Is nutritional yeast high in sodium?

No! We use Red Star vegetarian support nutritional yeast in all of our meals that contain this supplement. It contains very low sodium – 5mg per 1.5 tablespoon serving. This allows you to enjoy robust flavor without the need for excess salt.

Ingredients in Red Star Nutritional Yeast:

Inactive dry yeast, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, folic acid, selenium

Nutrients	Per 1.5 Tablespoon Serving
Calories	60
Total Fat	1 gram
Carbohydrate	7 grams
Fiber	4 grams
Protein	8 grams
Sodium	5 milligrams
Vitamin B1 (thiamin)	640% Daily Value (DV)
Vitamin B2 (riboflavin)	560% DV
Vitamin B3 (niacin)	280% DV
Vitamin B6	480% DV
Folic Acid	60% DV
Vitamin B12	130% DV
Selenium	30% DV
Zinc	20% DV

/

The dehydrated backpacking meals that we produce containing nutritional yeast include Basil Walnut Penne, ‘Cheddar’ Mac, Pesto Herbilicious, Pinto Smash, and Dehydrated Pasta Sauces.

Outdoor Herbivore's 'Cheddar' Mac made with nutritional yeast instead of dairy. The result is a lower in sodium dish with more nutrients; the texture is creamy; the flavor is cheddary.

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