Delicious & Nutrious Backpacking Breakfast Recipe

Coconut Vanilla Quinoa with Cashews

This delicious recipe is perfect for breakfast or even a hearty dessert after a big day on the trail. This energy packed recipe is rich in protein, carbohydrates, and fats, giving you the long lasting power to actually make it from breakfast to lunch without a big snack in between. 

Prep and cook time: 35 minutes

Makes: 4 servings

Ingredients:

 

1 cup quinoa

2 cups water

1/4 cup sugar

1/4 cup whole powdered milk

1/4 cup shredded coconut

1/4 cup raw cashews

1/2 vanilla bean pod

Pinch of salt

At Home:

1. Measure and package all ingredients. Due to moisture, package shredded coconut separate from cashews so they remain firm.

In Camp:

1. Add quinoa and powdered milk to 2 cups water. Stir well and bring to boil, and then reduce to simmer. Cover. Cook for 25 mins. or until milk is absorbed and quinoa is soft. Add a pinch of salt if desired.

2. While cooking, slice bean pod in half and scrape out vanilla bean seeds with sharp knife.

3. Once milk is absorbed, add coconut, cashews, vanilla bean seeds and sugar. Stir, cover, and let rest for 3 – 5 mins.

4. Enjoy!





Women's Hiking in the Grand Canyon at Havasu Falls

If you have never traveled to the desert, I really encourage you to take the time and do it.  For years I assumed the desert was a dry landscape with little to offer beyond rocks, sand, and a few lizards.  Over the past decade I have made more and more trips to the desert and each time return home with a new sense of awe and appreciation.  The desert really is alive!

Visiting in the spring time affords reasonable temperatures, long days, and plenty of wildlife, wildflowers, and even a rain shower or two.  Call of the Wild's most recent trip to the Grand Canyon was a peak cactus blooming time, so the hillsides were exploding with yellow, pink, purple, and white.  Every morning we were greeted to the bird calls in the canyon just as the sun was making its way up over the canyon walls.  It felt more alive than many parts of the High Sierra in August.

En route to Beaver Falls we walked through jungle like foliage and past numerous wildflowers and other blooming plants.  In camp, we were even treated to the sighting of a brilliant common king snake.  With the blue green waters running through camp and the frogs in the background, you would have thought we were in the tropics.

I am already planning my next trip to the desert this fall.  It really is that magical.

Best Spring Hiking Warm-up Stretches for Women

As spring arrives, our minds shift from the ski slopes to the hiking trails.  If you are like me, your body is just aching to hit the trail and let your stride out as you cruise down the trail over the dirt and rock.  You’ll want to take special care those first few times you hit the trail this season to ensure your body is “trail ready” and avoid injury.

Stretching is an important warm up tool for hiking and is best done after you hike a few minutes and get the body warmed up.  Driving to the trailhead and then stretching before you hike can strain cold muscles further.  Walk 10 minutes down the trail and when you are ready to start taking off layers, go through your stretch routine.

One reminder about stretching – a little pain is good (it shows the muscles is stretching).  A lot of pain means “stop”.  If it hurts, don’t do it.  You body is trying to tell you something.

While there are hundreds of stretches women can do to warm up the muscles , below are 5 suggested stretches.  Do this routine 2 – 3x and hold each stretch for 8 – 10 seconds each.   I suggested you also do this routine after you stop for your lunch break or other times when your body has cooled down and you are about to ask it to warm up again – quick.

Hamstring

Find a rock or downed tree and place the heel of one foot on it.  Extend your leg our straight and bend your body at the hips towards your leg, with the goal of your nose touching your leg (most people aren’t this flexible).  Hold, then switch legs.  You want to feel the stretch in the upper backside of your thigh.

Calf

Find a rock or tree and put half your foot on it, driving your heel of the foot down off the edge towards the ground.  Hold, then switch legs. You want to feel the stretch in your calf muscles.

Achilles

Look for a tree or rock that can you a strong, 90 degree ankle to force the ball of your foot against, with your heel on the ground.  Straighten your leg, while leaning into rock or tree.  Keep leaning until you  feel the stretch lower than the calf (closer to the ankle).  Hold, then switch legs. 

Hips

Find a tree or rock at least knee height (a little larger is better).  Bend one knee then turn it parallel to the ground.  Lay it on the tree or rock and then bend your body over it, feeling the stretch in your hips.  Hold, then switch legs.  If you can’t find a rock or tree that works, put your rain coat down and lay on your back.  Extend one leg straight, then bend your other knee and pull it towards you over top the straight leg.

Psoas

Note: You may have never of this muscle, but it is the root of many problems for runner, hikers, and gym users who claim of contact pain in their legs as it links many other muscles together.  Too tight, it pulls everything else into a chronic contracted position. 

Place one knee on the ground, and the other bended knee out in front of your body, with your knee over your ankle (90 degrees).  Tilt your pelvis up towards the sky, until you feel a stretch along your inner groin area.  Hold, then switch legs.

Remember to stretch after hiking for a few minutes once your body is warmed up a little.

Use the forest as your stretching "props" - downed trees and rocks make perfect benches for women to stretch their calf, hamstring, or Achilles.

Make History While You Travel

March is Women’s History Month, which makes me ask the question about leaving your legacy when you travel. How will you be remembered after you leave your travel destination?  Tourists are notorious for enjoying themselves at the expense of the locals who remain there long after they depart back to their home country.  Below are a few suggestions about how to leave a positive legacy for not only yourself, but others while traveling. 

Do Your Research

Spend a little time with a guidebook or the internet to get an idea of what to wear, how to act, and what to expect when traveling for the first time to a new destination.  If questions come up on the plane, ask a flight attendant.  Upon arrival, the hotel concierge is a good resource for information on customs if you are short on time.

Use the Best Friend’s Grandmother’s House Test

When traveling to countries where religion, food, and even dress are different, use the “best friend’s grandmother’s house” test.  Would you go over to your best friend’s grandmother’s house and insist on eating certain foods, wearing a tank top, and not even bowing your head at grace?  Likely not. Be respectful when traveling abroad, and be sure to put others in front of yourself when it comes to longstanding customs. 

Travel Softly

When dining out in local restaurants look around and consider ordering what the locals are eating.  Not only will you likely enjoy something much fresher and tastier than your favorite hometown meal, but you are much more likely to use fewer natural resources such as fuel or water to prepare your meal.  The same can be said for transportation.  Why hire a car when you can ride the bus with the locals and save a little gas?

Take Notes

Carry a small journal with you and take notes of your observations as you move about the day.  How are people lining up for the bus?  What are the women doing differently from the men?  Jot down your observations and pull your notes out before you return – or share them with a friend who may be visiting soon.

Ask the Locals

Many locals are happy to share information about their favorite places to visit, dine, and even give you the inside scoop on what is happening away from the tourist locations.  Not only will you get an authentic experience, you may end up being invited into someone’s home for a genuine home cooked meal with stories to boot!

What to Wear Snowshoeing

Snowshoeing is a terrific winter activity for women who enjoy hiking, and are looking to extend their season year round when the trails are covered in snow.  Many women ask me, “What should I wear to go snowshoeing?  Can I wear my cross country ski clothes?”

The answer is it depends.  When snowshoeing, you often start off cool, and will want plenty of warmth around you.  As your heart rate climbs, you’ll find you don’t need as much warmth and are likely looking for wind or sun protection.  The basics for dressing for snowshoeing include the layering system.  You’ll need a warmth layer close to your skin, plus a waterproof layer to protect you from the snow and/or wind.

Waterproof Layer

Depending on conditions, you’ll want both a waterproof pant and jacket.  If there isn’t a cloud in the sky and you don’t mind getting a little damp, you may be able to wear water-resistant clothes instead, but this isn’t recommended.  Ideally, you’ll have a waterproof, breathable jacket and pant such a Gore-Tex or other synthetic fabric to keep the water out and the warmth in.  Many jackets today come with ‘pit zips’ (zippers in your armpits) or other zippers to keep you cool, but still protected.  These are very useful and recommended.

Warmth Layer

You’ll want at least 1 layer (maybe 2) of a synthetic material on both your top and bottom.  Materials such as silk, merino wool, and Capilene, make great base layers.  These fabrics not only pull the moisture away from your body, but also breathe and keep you warm at the same time.  I do not recommend 100% polyester base layers.   Vests come in handy this time of year as many women find their “core” gets cold. You’ll also want a synthetic sock too to keep your feet warm.  For the snow, at least a medium weight sock is suggested, depending on your boots.

Footwear

Your feet will be submerged in snow if the powder is fresh.  You’ll want a waterproof shoe (with gaiters) or boot.  You don’t have to have a special winter boot to snowshoe.  Your regular hiking boots are fine.  If your boots are light or mid-weight, wear a thicker sock to add warmth.  If you are worried at all about your boots leaking, consider a Gore-Tex sock liner.

Head & Hands

Wear a warm fleece or wool hat plus bring a sun hat to snowshoe.   You’ll also want waterproof gloves.  Mittens work for snowshoeing, but can be hard to use when putting on and taking off snowshoes.  A thick glove + a liner can help when you need to use your hands.

Eyes

Snow reflects the sun.  You’ll need good sunglasses that can protect your eyes from not only the sun, but also the glare.  If you are out in falling snow, you may prefer snow goggles to protect yourself from the snow and wind.

Suggested Manufacturers of Women’s Snowshoeing Equipment

Isis for Women                        www.isisforwomen.com

Their one and only goal in everything they do is to develop attractive performance clothing that fits women’s bodies and their lives

Patagonia                    www.patagonia.com

Their mission statement is to build the best product, cause no unnecessary harm, use business to inspire and implement solutions to the environmental crisis.

Marmot                       www.marmot.com

Supplying the highest quality performance product.

Finding your Zen Moment While Traveling

Many women travel to escape their busy lives.  When they travel, all they can think about are quiet afternoons to read their books and sip a glass of wine at their final destination.  The travel experience we often find instead are chaotic airports, delayed flights, hotel rooms not ready on arrival, lost luggage, etc.  This experience is anything but ‘Zen-like”.

To try to find your Zen moment when your travel plans go sideways

Ditch the crowds

If you are in a crowded lobby or airport, seek out a corner behind a wall or a corridor out of the main thoroughfare.  Close your eyes, read a book, whatever it takes to turn the volume down in your head.

Plug in

Take your headphones and drown out the crowd.  Whether you plug into your laptop, iPod or mobile phone, just a little bit of background noise can help center you.

Hit the VIP Lounge

Many airlines today now sell day passes to their VIP lounges.  While not inexpensive, if you think you may have hours to wait instead of minutes, open up your wallet for a place out of the sea of people.  Hint:  Head towards the non hub airline for your airport.  If the airline isn’t based in the city you are in, the lounge is less likely to be full.

Build a luggage fort

Yes, I am serious.  If you are stuck in a hotel lobby with nowhere to go, take your luggage and setup a few “boundaries” between you and mobs.  It’s a temporary solution, but it may buy you the 10 minutes of Zen time you need to avoid a meltdown.

Seek out a peaceful setting

Even in a crowded city park, you can focus on listening to the wind blow through the trees, and not the honking horns from the taxis 100 yards away.

Make a connection

Talking to another person can help you keep your calm, or if nothing else, help you commiserate.  Just make sure you find a “Steady Sally” and not a “Nervous Nelly” to talk with.

Just remember, if travel throws you a curve ball, focus on the real goal – that quiet afternoon reading your book and sipping a glass of wine at your final destination. Ahhh.

Travel First Aid Kit

Whether traveling through the woods behind your home, or across the desert in Africa, you want to think about what type of first aid kit you should have available.  First Aid Kits are not hard to build, and often the easiest way to build one is to buy a basic kit and customize it for your trip needs.  As you customize your kit, you want to consider

·         What items must you have on you - prescription meds?

·         What items may be hard to find or replace - certain drugs cannot be found in every country

·         How large is your group – just you or many people?

·         What will conditions likely be – wet, dry, hot, cold?

·         How long will you be out – a few hours, days, or weeks?

By answering the questions above, you can begin to build your list of contents to include.  As you likely cannot bring everything available in your kit, you’ll have to decide what is necessary, and just nice to have.

Basic First Aid Kit for the outdoors may include:

• Elastic roll bandage
• Adhesive tape
• Adhesive bandages, assorted sizes
• Gauze pads
• Triangular bandage
• 2nd Skin in small plastic container
• Moleskin and molefoam
• Alcohol Wipes
• Antiseptic ointment
• Mirror, small and unbreakable
• Safety pins
• Scissors
• Tweezers
• Bulb irrigating syringe
• Antacid
• Antihistamine (Benadryl, etc.)
• Anti-inflammatory (Ibuprofen)
• Hydrocortisone cream
• Latex exam gloves
• CPR face shield

You’ll also want to customize your kit to include additional items such as:

• Traveling in countries with poor sanitation - antibiotics, diarrhea meds, electrolyte powders
• Traveling way off the beaten path – wound management kit
• Traveling with women – tampons or sanitary napkins

Other Items to Note:

·         Proper storage of your kit is critical.  Try to find a soft sided waterproof bag for your items.  A plastic Tupperware container works too.

·         Storage is also important.  Leaving your kit in your hot car week after week will break down many items very quickly.

·         Many drugs have a specific shelf life.  Open your kit frequently to make sure your items are still within date.

·         Restock after a trip if you used any items.  Going back out with a half empty kit doesn't serve its point

·         Know how to use the items you have.  Don’t know how to use any items?  Take a local first aid class through the Red Cross or Community Center.

Hiking for Your Health

Have you ever been out hiking and seen someone not smiling or happy on the trail?  Chances are, the answer is no.  While many people include “Improve Health” as a resolution for the New Year, most people don’t say “Improve Health and Have Fun While Doing it.”  They view their efforts around health as an extra chore or burden they must carry.  Little do they know there is an easy way to improve health and have fun at the same time - by hiking!

There are countless health benefits to hiking, including:

Improved Mental Clarity

Once I get in the zone on a hike, some of the ideas that pour out of my head are the most fruitful in my personal and professional life.  I go home after my hike with a clearer sense of purpose and a more detailed “to do” list.

Endorphin Release

After 45 minutes of hiking, my heart is pumping and the endorphins are flowing.  For the next 2 -3 hours I am smiling, laughing, and thinking of only how great the world really is.

Great Cardio Exercise

Whether you are just starting out on a shorter, flatter hike, or pushing yourself on a hard, uphill climb, hiking is great cardio exercise.  Swing your arms to get your heart pumping.  It beats another day at the gym!

Catch up with Friends

Hiking with a friend is a great way to catch up and connect.  Many women don’t have enough time in the day to connect with others and it’s a great alternative when someone asks you to chat over coffee.  Ask them, “What about a hike instead?”

Exercise your Animals

If your dog needs a good run after staying in all day, take them with you.  Not only are they great company, but they’ll also benefit from the exercise and fresh air.

Discover & Explore

Many women enjoy going someplace new and exploring the unknown.  Research a nearby trail and hike it with a friend.  Not only will you have a sense of accomplishment from hiking, but you’ll also be able to share with others your new trail discovery!