http://www.thekitchn.com/feedburnermain
Summer brings with it so many fruits and vegetables that are hard to get enough of, but of all of them, I think it’s safe to say corn is always the one that steals the show. Those sweet, tender-yet-crisp kernels are all too easy to love.
There are endless opportunities for them, too. From classic corn on the cob to crowd-friendly side dishes to super-seasonal mains, here are 30 corn recipes to get excited about.
http://www.thekitchn.com/feedburnermain
Amazon is obviously a major convenience in many of our lives. What’s not so convenient? Scrolling through the pages and pages of products. There is just so much stuff on Amazon! How are you supposed to find the good stuff? Even the reviews can be kind of overwhelming! (A single listing for Mr. Clean Magic erasers has more than 1,500 reviews!)
So we asked you, our readers, to share what you like to buy on Amazon. You had all sorts of suggestions for stuff that’s either hard to find at your grocery store, tricky to carry home through city streets, or generally cheaper to buy online.
Here are the best things to buy on Amazon, according to our readers.
http://www.marksdailyapple.com/
For today’s edition of Dear Mark, I’m answering several questions from readers about my own personal routines and interests as well as a Primal take on beginning fitness. First, what’s my sleep hygiene routine? Do I even have one, and how has it changed over the years? Second, how do I make sure I’m staying on track in life? What’s the “one marker to rule them all”? Third, are there any good supplements or interventions for DOMS—delayed onset muscle soreness—due to training? Fourth, what are two places I’d love to live, and live Primally? Fifth, how should a totally inexperienced person who’s just lost a bunch of weight through eating alone get started with exercise? And sixth, how do I handle myself in eating situations where I have no direct control over the quality of ingredients (oils, etc) used?
Let’s go:
Question for you – what does your nighttime sleep hygiene “routine” look like? I am experimenting with the best ways to wind down and prepare my body and mind to fall asleep, and am curious to learn more about your regimen or any tips you have.
Thanks!
Be sure to check out the upcoming post on sleep I’ve got in the works. It will help answer your questions.
But I’ll talk a bit about my personal routine. My ultimate goal is to wind down from the work day—clearing my head of current and future concerns and stressors so that I can focus on the here and now, spend time with family, and turn off for the night. That’s not to say I’m not thinking about work or business at all. I’m just not doing so actively. In fact, it’s when I’ve cleared my head of the day-to-day stuff that new ideas hit me. I’ll jot ’em down if they seem to have legs and move on.
Up until a few years ago, my “wind down” routine involved a couple glasses of wine with dinner. It did the trick, sure, but there were side effects. I started waking up around 3-4 AM every morning. And my gut health really took a hit, with my old IBS symptoms returning. Those weren’t acceptable to me.
I limit the wine at night more carefully now. I’ve also switched to dry farmed natural wine from Dry Farm Wines—lower alcohol content, zero added preservatives, minimal sugar, more ancient fermentation methods—and I don’t have the same negative effects. But even then, I don’t use wine to relax before bed.
I’ll turn electronics off; the blue light they emit kills melatonin and makes your circadian rhythm think it’s daytime. If I’m on top of my game, I’ll light a bunch of candles around the house and forego artificial lights altogether. If I have to attend to some business or write an email or anything, I’ll wear blue light-blocking goggles and make sure f.lux is activated on the computer and the phone is on night mode, both of which reduce blue light.
I’ll spend quality time with my wife, be present in the moment, talk quietly about our day, laugh about something or other. I won’t be scouring social media trying to find something out in the world to feel angry or powerless over.
If it’s been a particularly trying day (or week), I’ll take some Adaptogenic Calm to take the edge off the cortisol.
My routine is mostly about avoiding or eliminating the supranormal stimuli that occupy our brains, suppress our natural melatonin, and make getting to sleep at a reasonable time impossible. It’s very basic and very effective.
If you could only choose one way of measuring/tracking your performance (in life generally, across the board) for the rest of your life, what would you select eg how you feel when you wake up, or your ability to play ultimate frisbee intensely for 60 minutes, or how your posture looks in the mirror etc?
LDL cholesterol.
Just kidding.
I’d ask myself “Do I feel excited about my day, my week, my month, and my year?” If the answer is “yes” to all, I’m in a good place and everything else is working to support that.
I would be interested to learn about the best ways to combat muscle soreness following tough workouts. Sometimes I feel like my progress is slowed because I’m too sore to workout again. Any special recommendations?
The main thing is to just weather the storm. Soreness is unavoidable, especially if you’re really pushing yourself.
Massage can help. If you don’t have access to someone who’ll massage you, self treatment with a foam roller or lacrosse ball can be effective.
Compression garments may help with muscle stiffness.
Taurine helps. Eat beef hearts or take supplements.
L-citrulline helps. Eat watermelon or take supplements.
I’d love to hear about your ultimate primal food destinations. Where you’d love to go for certain wild delicacies, bluff oysters in NZ etc… & your top three areas in the world to live primally.
Fun idea. I’ll do two fantasy scenarios. Maybe more later when I can think of them.
Hawaii, Big Island or Kauai (can’t pick): Swimming/paddling every day, spearfishing, keeping centipede-fed chickens and goats and grass-fed cows for eggs and milk and meat, grinding my own coconut butter, hiking through jungles and valleys, across lava beds. In the mornings, Carrie does yoga and I do pullups and KB swings. There’s nothing quite like the tropics. I think maybe a long lost ancestor of mine washed ashore in some South Pacific island, ingratiated himself among the locals, then married and sired several children, one of whom caught a merchant ship back to northern Europe.
Mediterranean (Greece, Turkey, southern Italy): We walk down the slope through gnarled olive tree grove to our small boat, sail out onto cobalt sea, drink unpronounceable local wine, nibble hard sheep cheese, and grill the pair of fish (and unexpected octopus!) I just caught on charcoal grill. Afterwards go for a swim, diving down to wrecks of Bronze Age warships; coming up to lay on the deck just in time for midday UVB-rich sun.
What are suggested ways for overweight and/or “out-of-shape” people to start an exercise regimen (after they have dialed in their diet)?
Start walking every day. Half hour minimum, hour ideal. Take your walks in as interesting a location as you can find. Nature trails are better than treadmills. Dense city streets are better than empty suburban sidewalks. Do that for three weeks.
Lift something heavy twice a week. Your own bodyweight may suffice. Weights are great, too. The Primal Blueprint Fitness program is very simple and very effective, especially if you’ve never done any exercise before. Start there.
That’s it.
Hi Mark,
I would like to know how you handle eating in social situations, restaurants, personal residences, weddings, etc.
Do you ask a lot of questions (like what kind of oil was used) or totally avoid anything suspect as politely as you can, or just not worry about it?
I vet all my friends for cooking oil preference, so there’s no danger there. Anyone who uses an oil containing over 20% omega-6 PUFA get the boot from the Sisson circle.
(Kidding.)
If I’m at a restaurant, I don’t make much of a fuss. If it’s a breakfast joint, I’ll request that they cook everything (scrambles, omelets, etc) in butter because every breakfast joint has butter on hand. I’ll ask what kind of oil’s “in the dressing” because that info is readily available.
If it’s Indian, I’ll request that they cook with “real ghee” or “desi ghee” (as opposed to “ghee” made from vegetable oil). I did have a Thai place I loved where they kept a jar of coconut oil around for our orders. It may seem like an awkward request, but most places just want to please their customers.
I have no qualms about traveling with and busting out my own Primal Kitchen® products, though.
That’s it for today, folks. Thanks for reading and have a great rest of the week. I’d love to hear any of your responses to these questions, too.
The post Dear Mark: Bedtime Routine, One Marker, DOMS, Primal Fantasy Lives, Basic Exercise, and Outside Eating Situations appeared first on Mark’s Daily Apple.
http://www.marksdailyapple.com/
For today’s edition of Dear Mark, I’m answering several questions from readers about my own personal routines and interests as well as a Primal take on beginning fitness. First, what’s my sleep hygiene routine? Do I even have one, and how has it changed over the years? Second, how do I make sure I’m staying on track in life? What’s the “one marker to rule them all”? Third, are there any good supplements or interventions for DOMS—delayed onset muscle soreness—due to training? Fourth, what are two places I’d love to live, and live Primally? Fifth, how should a totally inexperienced person who’s just lost a bunch of weight through eating alone get started with exercise? And sixth, how do I handle myself in eating situations where I have no direct control over the quality of ingredients (oils, etc) used?
Let’s go:
Question for you – what does your nighttime sleep hygiene “routine” look like? I am experimenting with the best ways to wind down and prepare my body and mind to fall asleep, and am curious to learn more about your regimen or any tips you have.
Thanks!
Be sure to check out the upcoming post on sleep I’ve got in the works. It will help answer your questions.
But I’ll talk a bit about my personal routine. My ultimate goal is to wind down from the work day—clearing my head of current and future concerns and stressors so that I can focus on the here and now, spend time with family, and turn off for the night. That’s not to say I’m not thinking about work or business at all. I’m just not doing so actively. In fact, it’s when I’ve cleared my head of the day-to-day stuff that new ideas hit me. I’ll jot ’em down if they seem to have legs and move on.
Up until a few years ago, my “wind down” routine involved a couple glasses of wine with dinner. It did the trick, sure, but there were side effects. I started waking up around 3-4 AM every morning. And my gut health really took a hit, with my old IBS symptoms returning. Those weren’t acceptable to me.
I limit the wine at night more carefully now. I’ve also switched to dry farmed natural wine from Dry Farm Wines—lower alcohol content, zero added preservatives, minimal sugar, more ancient fermentation methods—and I don’t have the same negative effects. But even then, I don’t use wine to relax before bed.
I’ll turn electronics off; the blue light they emit kills melatonin and makes your circadian rhythm think it’s daytime. If I’m on top of my game, I’ll light a bunch of candles around the house and forego artificial lights altogether. If I have to attend to some business or write an email or anything, I’ll wear blue light-blocking goggles and make sure f.lux is activated on the computer and the phone is on night mode, both of which reduce blue light.
I’ll spend quality time with my wife, be present in the moment, talk quietly about our day, laugh about something or other. I won’t be scouring social media trying to find something out in the world to feel angry or powerless over.
If it’s been a particularly trying day (or week), I’ll take some Adaptogenic Calm to take the edge off the cortisol.
My routine is mostly about avoiding or eliminating the supranormal stimuli that occupy our brains, suppress our natural melatonin, and make getting to sleep at a reasonable time impossible. It’s very basic and very effective.
If you could only choose one way of measuring/tracking your performance (in life generally, across the board) for the rest of your life, what would you select eg how you feel when you wake up, or your ability to play ultimate frisbee intensely for 60 minutes, or how your posture looks in the mirror etc?
LDL cholesterol.
Just kidding.
I’d ask myself “Do I feel excited about my day, my week, my month, and my year?” If the answer is “yes” to all, I’m in a good place and everything else is working to support that.
I would be interested to learn about the best ways to combat muscle soreness following tough workouts. Sometimes I feel like my progress is slowed because I’m too sore to workout again. Any special recommendations?
The main thing is to just weather the storm. Soreness is unavoidable, especially if you’re really pushing yourself.
Massage can help. If you don’t have access to someone who’ll massage you, self treatment with a foam roller or lacrosse ball can be effective.
Compression garments may help with muscle stiffness.
Taurine helps. Eat beef hearts or take supplements.
L-citrulline helps. Eat watermelon or take supplements.
I’d love to hear about your ultimate primal food destinations. Where you’d love to go for certain wild delicacies, bluff oysters in NZ etc… & your top three areas in the world to live primally.
Fun idea. I’ll do two fantasy scenarios. Maybe more later when I can think of them.
Hawaii, Big Island or Kauai (can’t pick): Swimming/paddling every day, spearfishing, keeping centipede-fed chickens and goats and grass-fed cows for eggs and milk and meat, grinding my own coconut butter, hiking through jungles and valleys, across lava beds. In the mornings, Carrie does yoga and I do pullups and KB swings. There’s nothing quite like the tropics. I think maybe a long lost ancestor of mine washed ashore in some South Pacific island, ingratiated himself among the locals, then married and sired several children, one of whom caught a merchant ship back to northern Europe.
Mediterranean (Greece, Turkey, southern Italy): We walk down the slope through gnarled olive tree grove to our small boat, sail out onto cobalt sea, drink unpronounceable local wine, nibble hard sheep cheese, and grill the pair of fish (and unexpected octopus!) I just caught on charcoal grill. Afterwards go for a swim, diving down to wrecks of Bronze Age warships; coming up to lay on the deck just in time for midday UVB-rich sun.
What are suggested ways for overweight and/or “out-of-shape” people to start an exercise regimen (after they have dialed in their diet)?
Start walking every day. Half hour minimum, hour ideal. Take your walks in as interesting a location as you can find. Nature trails are better than treadmills. Dense city streets are better than empty suburban sidewalks. Do that for three weeks.
Lift something heavy twice a week. Your own bodyweight may suffice. Weights are great, too. The Primal Blueprint Fitness program is very simple and very effective, especially if you’ve never done any exercise before. Start there.
That’s it.
Hi Mark,
I would like to know how you handle eating in social situations, restaurants, personal residences, weddings, etc.
Do you ask a lot of questions (like what kind of oil was used) or totally avoid anything suspect as politely as you can, or just not worry about it?
I vet all my friends for cooking oil preference, so there’s no danger there. Anyone who uses an oil containing over 20% omega-6 PUFA get the boot from the Sisson circle.
(Kidding.)
If I’m at a restaurant, I don’t make much of a fuss. If it’s a breakfast joint, I’ll request that they cook everything (scrambles, omelets, etc) in butter because every breakfast joint has butter on hand. I’ll ask what kind of oil’s “in the dressing” because that info is readily available.
If it’s Indian, I’ll request that they cook with “real ghee” or “desi ghee” (as opposed to “ghee” made from vegetable oil). I did have a Thai place I loved where they kept a jar of coconut oil around for our orders. It may seem like an awkward request, but most places just want to please their customers.
I have no qualms about traveling with and busting out my own Primal Kitchen products, though.
That’s it for today, folks. Thanks for reading and have a great rest of the week. I’d love to hear any of your responses to these questions, too.
The post Dear Mark: Bedtime Routine, One Marker, DOMS, Primal Fantasy Lives, Basic Exercise, and Outside Eating Situtations appeared first on Mark’s Daily Apple.
http://www.thekitchn.com/feedburnermain
It’s my day job here at Kitchn that convinced me that frozen shrimp was worth keeping in my freezer at all times. Previously, I’d simply buy shrimp from the fish counter at the grocery store when I needed it. Then my colleagues kept gushing about the freshness and convenience of frozen shrimp and I soon realized a whole lot of the “fresh” shrimp I was buying at the grocery store was actually previously frozen. So I gave it a try and almost instantly became a convert.
Frozen shrimp has a few things going for it: It’s reasonably priced, often fresher than the stuff behind the fish counter, can be quickly thawed or even cooked from frozen, and it’s a wonderful safety net to have in your freezer. When you’re stuck on what to make for dinner, that bag can be transformed into more meals than you can count. Here are 12 great ideas to get you started.
http://www.thekitchn.com/feedburnermain
Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.
It’s Fourth of July week, which means that pretty much everyone you know is in vacation mode. Even if you’re not setting your “out of office” just yet, make these boozy Popsicles to get in the spirit and start your week off right. The best part about these Popsicles is that they taste just as good as an actual spritz — and even better if you serve the pop in the spritz. Ingenious!
Originally posted at: http://www.nerdfitness.com/
“It’s a dangerous business, Frodo, going out your door. You step onto the road, and if you don’t keep your feet, there’s no knowing where you might be swept off to.” JRR Tolkien, The Lord of the Rings.
I’m going to make a bet with you.
By the end of today’s article, I bet I can convince you to say the following, “Damn Steve! Now I want to go hiking. FINE.”
After all, Hiking is one of the greatest things you can do for your health, both mental and physical:
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds.
Today I’m going to teach you how to hike with a little help from our furry-footed friends.
By the end of today’s post, my goal is convince you to have picked a trail, picked a date, and identified a fella or gal to join your fellowship (galship?).
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I couldn’t help but think of Tolkien’s middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Let’s get you hiking.
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can an epic undertaking, it doesn’t need to be!
It can also be super simple and fun:
Here’s my definition for hiking: A person (or self-aware robot) exploring their surroundings and their feet are on actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to strenuous activity.
You get to pick your speed and difficulty, you can always find a way the right amount of challenge for you.
HIKING101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not over complicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where are when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
In all seriousness, I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here, but we at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear choice keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you in the market for some new hiking shoes:
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey, and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck!
SHOULD YOU WEAR PANTS OR SHORTS?
Pro tip: Don’t go pantsless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if its going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly light weight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD YOU WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
Shameless plug: the Nerd Fitness t-shirt does hold up quite well to wear and tear over long periods of time – I’ve been rocking my shirt in heavy rotation on lots of hikes for years. It can also withstand gamma rays and makes you invisible.[3]
if you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your back yard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD YOU BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent wind breaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD YOU WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD YOU BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and more comfy it is, the better.
Multi-day hikes where you’re living out of your bag, packing up and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to a outdoor speciality store, speak with a professional, and get fitted for your body type and type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
I feel like I’m good to go!
Perfect.
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes? Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that, but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyways – and then you’ll know exactly where everything is!).
Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
Cellphone – a phone can help bail you out in case of emergency, and if you have a smart phone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein.
Nut butters are a good healthy fat option too – my favorite is trader Joe’s raw unsalted almond butter. Ingredient: almonds!
They are high in calorie content however, so if you are trying to lose weight, don’t do a 10 minute walk and eat 4000 calories worth of nuts.
We in the business like to call that “counterproductive.”
Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day.
Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes.
Fruit (especially dried fruit) can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy!
Beef jerky! Make your own or go with some high quality store bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
More food advice here:
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
**KNOW THE LOCAL WILDLIFE!** Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems.
Also watch out for wild ostriches.
**CLEAN UP, CHECK FOR TICKS** – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
Aim for the high ground – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down.
One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption.
I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
Urban Hiking – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google maps, maybe even find a tall building – avoid the elevator, climb the steps.
Or walk until you find a park, sit on a bench and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving!
Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
Keep track of it – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do.
Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here.
I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
Geocaching – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it like a real life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
Give a hoot, don’t pollute – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know about more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
Leave a comment before July 6th, 2018 at 11:59PM, we’ll pick two winners at random and send them their own free NF Shirt!
-Steve
PS: We’re celebrating “Outsiders Month” here at Nerd Fitness, so if you have pictures of yourself rocking your Nerd Fitness Gear outdoors doing something epic, send a photo to contact@nerdfitness.com so I can feature you!
PPS: Today’s Rebel Hero: Saint, whose success story has inspired hundreds of thousands of people. 8 years since publishing that success story, Saint is now happily married, a father of two, and just built a new swing set for his kids!
Notice that little rock climbing wall? I’m sure his 1 year old daughter and 3 year old son (both Rebels already!) will be scaling sheer rock faces in no time. He’s a Rebel hero indeed.
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photo credit: 77krc Mixed Nuts
All other photos from my Photostream
http://www.thekitchn.com/feedburnermain
Both IKEA and Target promise to provide you with everything you could possibly need for your home — including stylish furnishings, cookware, entertaining essentials, and more. And at both, there’s also a budget factor: You know to expect good quality at even better prices.
Which store has better prices? We compared 20 everyday items in order to find out.
Originally Posted At: https://breakingmuscle.com/feed/rss
The longest day of the year has come and gone. Summer has started, sure, but you’re in the second half of the year and it’s all kind of downhill to Christmas now. That doesn’t stop the endless stream of feel good, beach body fitness dreams from swamping your social media feeds, and advertising banners. This is the time when people are faced with images of frolicking 5% body-fatters having the best time of their lives, shaming all those people with normal body fat percentages for not being ripped enough to own a viral Instagram post.
http://www.thekitchn.com/feedburnermain
If the produce section were a high-school yearbook, I’d award mushrooms “Most Reliable.” Mushrooms are always there for you, whether as a delicious stand-in or accompaniment to meat. I particularly love them when cooked in the blazing heat of the grill, where they become tender and caramelized. In fact, when glazed in a garlicky, buttery marinade, the humble vegetable has a fighting chance at “Most Popular.”
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