Hiking Snack: Processed versus Real Food

Whether you are hiking or taking a snack to the office, choose real food not processed packaged foods.

Whole Wheat Tortilla with pesto and Swiss cheese, small amount of leftover chicken, banana, and a mandarin orange.

VERSUS

Protein Bar and 3 tablespoons trail mix.

Compare the nutrition of the snacks  in the table below.

For roughly the same amount of calories and protein, the real food snack provides more vitamins, minerals, antioxidants, and fiber (12 g versus only 2 g). The real food meal is more nutrient dense. The real food meal provides more actual amount of food and will be more filling. The processed meal has more fat and sugars.

Foods
Calories
Carbs
Fat
Protein
Sugars
Fiber
1.5 oz. Chicken Breast
60
1g
1g
11g
0g
0g
1 Multi-grain Tortilla
150
23g
4g
4g
2g
5g
1.5 Tbsp Basil Pesto
66
2g
6g
1g
0g
1g
1 oz. Swiss Cheese
80
1g
6g
7g
0g
1g
1 Banana
105
27g
0g
1g
14g
3g
1 Cuties  Mandarin Oranges
40
8g
0g
1g
7g
2g
TOTAL:
501
62g
17g
25g
23g
12g

Foods
Calories
Carbs
Fat
Protein
Sugars
Fiber
Gatorade Whey Protein Bar
360
42g
13g
20g
31g
1g
3 Tbsp Kirkland Trail Mix
160
12g
10g
5g
9g
1g
TOTAL:
520
54g
23g
25g
40g
2g

 

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Camp Muir Mt. Rainier Day Hike Tips

On The Move Pebble train hike 51405This route isn’t for everyone since it does involve substantial snow travel and may require good route finding skills. Fierce storms can come in and can bring a whiteout. It can get cold fast and the route can be obscured. Hikers have wandered blindly over cliffs so please be prepared by checking the weather forecast and road conditions before you go. Even if you expect good weather be prepared for sudden weather changes.

Refer to this packing list for what to bring on this hike.

Sunburn

It’s easy to get very sunburned when hiking on snow. The rays of the sun bounce off the snow and into places you’ve mostly likely never been burned before such as up your nose, inside your ears and up your shorts. Once an hour, stop, pat to dry off any sweaty areas and reapply a sunscreen containing zinc oxide to these frequently overlooked areas in addition to all exposed skin. Be sure to use sunscreen on your lips and parts in your hair.

Altitude Illness

Some people get altitude sickness and some people don’t, and some people are more susceptible than others. Most people can go up to 8,000 feet with minimal effect. If you haven’t been to high altitude before, be cautious. To prepare and minimize the effects: hydrate well the day before and stay properly hydrated during your hike. Eat and drink something at each rest stop. Take a dose of ibuprofen as you are gearing up. Utilize the rest step and pressure breathing.

Rest Step

The rest step that is used by mountain climbers to slow their cadence, rest their leg muscles and preserve their energy during a climb on steep terrain at altitude. Essentially, the “rest step” takes pressure and strain off quad and glute muscles and transfers it to the bone structure.

As you step forward, lock your rear knee and rest all of your weight on that rear leg. As you’re swinging your other leg forward, relax the muscles in that leg. Once your forward foot comes to rest on the ground, keep it relaxed so that there’s no weight on it. You can stop in that position for as long as you need to.

When you’re ready to take the next step, shift your weight to the front foot, step forward with the other and lock the rear knee again. Get into a rhythm much like a wedding march. Another tip: lead with your hips instead of your feet.

Be sure to walk slowly, steadily and take smaller steps. By walking more slowly, you can walk continuously without taking breaks. Walking more slowly prevents you from getting sweaty too quickly, keeping you warm and better hydrated. Synchronize breathing with this sequence.

Pressure Breathing

At higher elevations you’ll need to make a conscious effort to breathe deeply and often. Pressure breathing is used to provide extra oxygen to the working hiker at altitude.

During your rest step, inhale quickly, and fill your lungs completely, expanding both ribcage then exhale explosively through pursed lips, emptying your lungs in one big “whoosh” as if you were trying to blow out a giant candle.

Trekking Poles

Use trekking poles with a snow basket. This shifts effort from legs to arms, reduces shock on knees and back and help you keep your balance with a pack on ice and snow.

To determine the correct length:

When hiking on level ground, adjust the length of the poles so that when your upper arm is hanging straight down and your hand is on the handle, your forearm should be parallel with the ground.

If you are going uphill, a pole at elbow height or shorter may be preferable.

If descending a steep slope, lengthen the poles.

To put your straps on, put your hand through the appropriate strap from the bottom (straps are right- or left-specific) so your hand rests snugly around your wrist.

Helpful Resources:

Map: Green Trails Paradise No. 270S

Please print this and bring with your compass:  https://www.nps.gov/mora/planyourvisit/upload/camp-muir-route-with-get-your-bearings-map-oct11.pdf

Information about the hike: http://www.wta.org/go-hiking/hikes/camp-muir

 

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Camp Muir Mt. Rainier 1 Day Glacier Trip Hike Pack List

20160724_1147441 Day Glacier Trip Camp Muir Pack List

Check the weather forecast and adjust these items accordingly.

Backpack you are using for hike

Sit pad- optional but nice!

Large garbage bag to sit on if there is glissading

Compass and/or GPS- optional if going with someone else who has them and trail map with bearings  https://www.nps.gov/mora/planyourvisit/upload/camp-muir-route-with-get-your-bearings-map-oct11.pdf

Map of trails

Trekking poles w/ baskets or ski poles

Camera

Fully charged cell phone

Watch

Ice ax- ask group leader if necessary

Money for food plus $25 for park entrance

Personal first aid kit: Ibuprofen–works best for altitude headaches, Blister kit, band aids, personal meds, wound care, peppermints or mint gum for nausea

Optional: Camp chair to have to use in the parking lot to gear up.

FOOD

2 full water bottles (2 quarts total) AND 1 quart Gatorade or equivalent

Big Lunch Plus snacks: What worked well for me (a 120 pound woman) was a turkey and cheese sandwich, 1 cup cherries, 3 Kind bars and some nuts. I also pack a snack and water or the car ride there.

PERSONAL

Kleenex and/or Toilet paper in ziplock. Roll of TP to leave at Camp Muir

Sunscreen: 45+ and waterproof

Lip balm with 15+sunscreen

Handwipes, about 5

Quickdry handtowel- use to wipe away sweat before applying sunscreen

CLOTHING  check weather updates

T-shirt- quick dry, wicking material

If over 50 degrees: Shorts, nylon or other quick dry, wicking material

If under 50 degrees: hiking pants

Fleece sweatshirt

Optional: Sunshade Technical Hoody

Waterproof shell jacket and pants

Brimmed hat

Warm ski cap

Ear Headband- optional

Bandana-white or other light color is best. Or use a rectangle of white fabric. Wear this under your hat to shield your ears and neck.

Gaiters, if >50 degrees use desert gaiters

Hiking socks 2 pairs

Lightweight gloves

Sturdy, watersealed, well-fitting hiking boots with big traction

Microspikes or Yak Trax

Glacier glasses or good quality sunglasses (the bigger the lens the better). You can make side shield with cardboard or foil and duct tape

If under 50 degrees: Long thermal wicking, underwear, top and bottom. Light colored is best.

If under 50 degrees: Warm gloves

If under 50 degrees: Extra warm fleece or down or wool jacket to have in case of severe cold

HAVE IN THE CAR FOR RIDE HOME

Tennis shoes or sandals

Snack and water to leave in car

Change of clothes for after- optional

 

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