So you've visited Lake Placid, you've hiked a 46er, and you've fell in love with the Adirondacks. Many people have become hooked to the High Peaks Region this way and once you do, it's hard to stay away. I know -  it happened to me too. 

The High Peaks region of Adirondack Park is a hiking mecca. It is a massive area containing over 6 million acres and over 2000 miles of hiking trails. According to historical measurements, there are  46 peaks over 4000 feet in height and the goal of many is to summit all of them and belong to a club of members that have done the same: The ADK 46ers. There are now over 10,000 members of this club dating back to the 1920's when many of the peaks had no access trails and hikers had to bushwhack their way up. I completed my first round in 2012, but have returned to hike most of the 46 again. I have attained summits in all months of the year. I firmly believe that if you can hike the 46, you can hike anywhere in the world.

For some it's a walk in the park, for others it tests your every limit. Some share time with old friends, some make new friends, and some go solo. According to Grace Hudowalski #9:  "There is something spiritual in it. The mountains mean something different and special to each person. They are what connect us as a group. But the journey is an inward one, learning about yourself".

If you're up for the challenge here are my tips:

1. Recording Your Hikes

Print off a list of the peaks to check off as you hike them. Many can be grouped together and done in the same day. After your hike, you need to record details of your hike like: date, time, weather, what you saw, photos, and other interesting info. These records are what helps you prove that you have accomplished the summit in order to approved by your correspondant at the ADK 46er organization. Some people make a simple written journal on paper, some create a blog, some use a spreadsheet. Personally I created a blog and then printed it off as a keepsake book afterward! To submit your record, head to the ADK 46er webpage and begin the process listed there. They used to only correspond by mail, but have begun an electronic version.

2. Trail Information

a) Each Thursday the Department of Environmental Conservation (DEC) releases an updated trail condition report for hikers hiking the High Peaks. This is an important report to read before your trip as it gives up to date information on things like: flooded areas, bear reports, closed sections of trail, seasonal information, etc.

b) Here are some other links to find out recent trail info:
TrailsNH.com - compilations of most recent trip reports from the internet for each peak
Adirondack 4000 Footer Hiking Group on Facebook - Recent photos and a community willing to answer questions
The Mountaineer- This Keene Valley store is great for speaking to someone about local conditions as well as picking up any rentals you may need (snowshoes, skis, crampons, etc). They also sell plastic coated topo type maps with hiking trails of the entire High Peaks region which you will need for your goal.

c) An excellent website for trail descriptions and timing is Andrew Lavigne's ADK website. He has multiple trip reports from every peak including photos, distance, elevation gained, hiking time, etc. He also has .gpx files that you can download and load on your GPS for those winter unmarked trail hikes. A valuable resource that sure that helped me when I did my 46.

3. Where to Stay

a) Backcountry camping in the High Peaks Wilderness areas at Lean-to's and campsites is free. These sites are first come, first served, and most require you to hike in 3 miles to reach the site. The sites normally have an outhouse and are close to a water source.  There are a couple of spots that you can essentially drive to and camp for free. One is South Meadow road on the Loj road, but it has limited sites and are almost always full. Another one is along Corey's Road near the Seward Range. There are also 2 hike-in cabins along John's Brook that have to be reserved in advance.

b) State Parks and other car campgrounds: There are numerous paid campgrounds that include campsites with picnic tables, showers and flush toilets, and running water. Popular ones include: 
Lake Harris State Campground
Wilmington Notch Campground
Adirondack Loj Campground (also have lean-to's and canvas cabins for rent)
KOA Lake Placid/Whiteface

c) Cheap Lodging
I try to camp in the summer months, but tend to gravitate to lodging in the winter months (sometimes I winter camp!). Here are some of my favourite places to stay on the cheaper end of the spectrum:
Keene Valley Hostel
TMax-n-Topos Hostel
Cascade Motel
Roostercomb Inn, Keene Valley
Adirondack Hotel in Long Lake
Cloudsplitter Cabins in Newcomb

4. Weather and Equipment

a) Make sure to check out the weather forecast for your hike. Checking the Keene Valley weather however may not give you an accurate prediction of what's going on 3500 feet above so check the National Weather Service's Mountain Forecast before you go.

b) Dress for the LOW. If the nighttime low is 25F, and the daytime is 40F, dress for the LOW. As you ascend, the temperature gets cooler. I find if you start your hike early, head up to the top and descend late afternoon, your average hiking temp all day will be around 25-30F depending on the wind. Never dress for the daytime high, and always bring multiple layers.

c) What to bring? Here is a printable list of equipment you should be bringing with you on your day hikes for all four seasons in the ADKs. Dress in layers: Baselayer (polyester,merino wool, polypropelene), Insulation (fleece, wool, down), Wateproof-Breathable Rain and Wind Shell (Goretex Paclite, Hellytech, Entrant, Pertex). Many of the hikes are remote, so if you don't have map, compass and GPS skills go with someone who does (or learn yourself!). Many hikes start and end in the dark, so a headlamp is mandatory on every hike. Many DEC ranger reports cite rescues caused by people getting caught out at night without a headlamp. Survival gear is also important as cell service is rare while hiking and shouldn't be relied on for Ranger rescues. Be prepared! Winter hikes require snowshoes, microspikes and crampons. Don't skimp on equipment! Here is the link to my list.

5. Training
For anyone who has done any ADK hiking, undoubtedly they would be characterized as 'steep', 'rocky', 'rooty' and 'wet'. Showing up without a doing some work beforehand is a recipe for failure. Here are a few recommendations:
a) Aerobic training: Swim, cycle, run, nordic walk, or hike at home on a regular basis in order to prepare your heart and lungs for the 3-12 hour long hike. High intensity intervals really help get your body ready for the steep sections when the heart is really pumping. Try 5 x 1 minute of upping your pace the next time on your run, swim, cycle, or walk.
b) Strength training: You need to prepare your legs for hiking, and your arms for pulling on roots or pushing on hiking poles. Here is what has worked for me:
- Weighted pack ascents: Find a local ski hill, or staircase, or any and load a pack with weight (waterbottles  or medicine balls work great) up to 15-30lbs for day hiking. Your body will be used to carrying a pack and weight.
-Strength training: Lunges, squats, step ups, calf raises are 4 key lower body exercises. I lunge with 2 x 20lbs x 3 sets for weeks before hikes. Triceps, lats, biceps and shoulders are also good muscle areas to train for poling or scrambling as well core training for balancing on logs, snow spines and rocks.
c) Flexibility- Stretching out your muscles and maximizing your joint range of motion is important in hiking. Scrambling up rocky sections, high steps, and jumping over brooks requires flexibility. Preventing injuries is important, and flexibility is key.
d) Additional skills - Having a background in rock climbing, ice climbing, and/or mountaineering is an asset in the High Peaks. Scrambling up rocky cliffs becomes less scary as does your footing on icy slopes if you have had training in this area. Consider this an positive addition to your hiking skillset.

6. Becoming Official
Once you have completed your 46, there are a few things left to do. One, is to submit your hike logs and join the ADK 46er organization. You will be notified of your acceptance and awarded a certificate at a banquet the following May at the Crowne Plaza in Lake Placid. Membership privileges include the ability to order official 46er swag, and receive the PEEKS magazine mailed to you home. Two, is to summit the unofficial 4000 footer mountain McNaughton! CONGRATULATIONS!!! 

What's next? If you still have the hiking bug and want another challenge, check out these other hiking challenges:
Winter 46er
Saranac 6er
Northeast 111er  (115)

See you on the trail! 
KPW

Bug season. I can hear the groans now. From mid-May to early July, many Ontarians hide away in their homes and cottages waiting for bug season to end. Mosquitos and Black Flies prey in hordes on any exposed flesh. For years way back in the 90's I returned home from camping with blood stained clothes, wet DEET covered skin, and looking like I had acquired the measles. DEET, Muskol and other repellents do work, but sometimes not good enough. 

I have spent the last 15 years working as an Outdoor Education teacher and have spent the second week of June deep into the wildest swamps and portages in Algonquin Park (along with dozens of teenagers). By the way, high school groups are the only people in the park at that time of year. Why? It is the epi-centre of bug habitat (BONUS: It's also a great time to see moose, as they survive by standing in pools of water). I once counted 600 mosquitoes on the outside of my tent on one trip.  And I haven't use bug spray in over 10 years! How do I do it? Read on to find out:

Here are my tips for making bug season more bearable:

1. Buy a bug jacket

Bug jackets have revolutionized surviving bug season for me. I bought a jacket 10 years ago and it's still going strong (pick one up for $13.75 from MEC). Avoid buying the screen/cotton combination jackets (too hot!) and ones that have a black or dark coloured screen over the face (grey is the best). Buy a jacket if you can that is one size larger then you would normally wear as the baggy screen fabric is a key to keeping the bugs off your skin especially when wearing a t-shirt). Larger sizes make wearing it an outer layer over a fleece or hoody easier as well, and you can retract your hands in the sleeves when you have more room. These jackets are worth their weight in gold. I make them mandatory equipment on all my trips. 

2. Wear long pants

Long pants are essential during bug season. It might be 25C degrees out, but if you are in the backcountry they are a massive barrier to keeping your skin away from the bugs. Choose pants that are light enough to stay cool in, but thick enough to deter bites. Avoid pants with holes in them, or for ladies, avoid leggings as bugs can eat right through them.
​
3. Wear long socks

Ankle socks are a favourite of most people, especially during summer weather. My rule during bug season is to wear longer socks. When camping, I will wear synthetic or merino wool hiking socks and tuck my pant ends into them so that bugs can't travel up the leg of my pants and feast on my legs. It looks ridiculous, but it works!

4. Wear a baseball type hat

Wearing a brimmed hat makes sense for many reasons, but in bug season it's also advantageous. I wear a baseball hat with a solid brim under my bug jacket. This keeps the bug jacket hood and face cover off my face, and allows me to breathe without sucking in the screen fabric. Also, avoid trucker hats in bug season, as bugs will be able to bite through the mesh fabric at the back of the hat. For women with longer hair, tie hair in a ponytail and keep the bug jacket hood off your neck.

5. Wear running shoes

As soon as the snow melts, some people immediately switch to wearing flip flops, Crocs, Birkenstocks and Keen sandals. All of these should never be worn during bug season. I normally wear old running shoes in the backcountry when paddling or camping, and hiking boots when backpacking.  Camping in August? Bring the sandals then.

6. Wear gloves

Hands are the hardest part to cover during bug season. Consider bringing a thin liner glove to use when cooking or doing other tasks. When portaging a canoe, I retract my hands into the sleeves of my larger size bug jacket and watch the bugs land on the fabric, not my flesh.

By taking these tips into consideration, bug season becomes completely manageable. I never think of bug season as hardship anymore and have no problems spending time in the epi-centre of bug breeding habitat. So get outside and enjoy our natural wonders...bugs and all!

Happy Camping!

Planning for 6 person canoe trip for a northern Yukon river isn't always easy. For our 6 person group we split up group gear and emergency gear, and had our own person and paddling gear. We planned for a 15 day trip with a limit of 2300lbs for our float plane ride in from Mayo. The 2300lb limit includes:

-The weight of all people
-The weight of all gear
-The weight of all canoes (and if strapped on the plane on the outside, count for double)

There is a scale at the float plane base to weigh all your gear and people beforehand but it's a good idea to know your weights before you go. I'll breakdown the gear into emergency gear, camp group gear, paddling gear, personal gear.

Emergency Gear:
-Communication devices: Satellite phone, SPOT devices, and pelicase(s)
-Field Hospital (first aid kit)
-Maps
-Compass and GPS
-Repair Kit for boats, duct tape, wrench and screwdriver for assembling/disassembling boats for nesting
-Bear Spray (we had 4)
-Bear Bangers

Camp Gear:
-Tarp
-Firebox
-Back up stove (like Coleman 2 burner)
-Large container of white gas 
-Pot sets
-Dutch Oven
-Gloves 
-Water filter
-Water bladders for storing filtered water
-Plates, Bowls and Cups
-Utensils for eating
-Utensils for cooking
-Strainer
-Sink for washing dishes
-Dish clothes, and scouring sponge, dish soap
-Lighter and matches
-Table
-Rehydrator containers (Vega type bottle)
-Wanagan
-Camp Chairs
-Barrels: 4 x 60L, 1 x 30L
-Staples: milk powder, oil, spices, etc
-Food
-Toilet paper and brown bags
-Trowel
-Small drybag for packaging lunch separate

Paddling Gear:
-Drypants and Drytop
-Neoprene gloves/mitts
-Paddle and spare
-Throwbag
-Bailer
-Rope for lashing
-Carabiners for clipping items into lash points
-Spray Deck (not necessary on this river but great if you have it)
-PFD
-River shoes
-River hat (no helmets this trip)
-Sunglasses
-Canoe
-Pin Kit

Personal Gear:
-Hiking boots
-Hiking poles
-Small hiking backpack
-Sleeping bag
-Sleeping mat
-Tent
-Pillow
-Camp shoes
-Rain pants
-Rain jacket
-Headlamp
-Books and cards for rainy days
-Journal or iPhone
-Camera and extra batteries and pelicase
-GoPro and extra batteries
​-Selfie stick with PFD like OrbitPole
-Clothing: 3 pairs of socks, 1 pair of pants, 1 pair of shorts, 1 pair of merino wool bottoms, 1 pair of fleece bottoms, 2 t-shirts, 1 longsleeve baselayer, 1 softshell jacket, 1 fleece jacket, 1 fleece base top, 1lightweight down jacket, 1 pair down pants, 1 bra, 5 pairs underwear.
-Toque and mitts/gloves
-Buff
-Bug jacket
-Toiletries
-Nalgene water bottle
-115L Drypack
-Fishing gear (flyrod and flies)

All personal gear for myself and my husband fit inside our 115L Drybag. Our paddling, group (our portion), emergency gear and food fit in two 60L barrels. If I were to do it again, I wouldn't bring extra batteries for my headlamp (never used it once!), would bring an MSR Dragonfly instead of a Coleman 2 burner Stove, and would bring a spray deck (for warmth!). Hopefully this list helps you out on your trip!

What did I eat on the Wind River Trip? Click here to find out.
Click here for my Wind River Trip Report.

Multi-day canoe tripping menu planning while being gluten-free can be a challenge. Here are some of the ideas I've accumulated over the past couple of years canoe tripping. I canoe trip in different ways, and each has different options for food. Some trips are what I call 'canoe-camping' (ie, no portaging), others are flatwater canoe tripping with portages, and whitewater river tripping. A canoe-camping trip may include a cooler, heavy food, and many luxuries where as a canoe trip with portages might make you ditch the cooler and make you think more lightweight. I recently planned a menu for a 15 day wilderness whitewater trip, all gluten and dairy free that included mainly dehydrated meals.

My original post on gluten-free backpacking has many commercially prepared packaged food that contain no gluten and could all be used in a canoe tripping setting. The problem with commercially packaged dehydrated meals is that they can be expensive and don't offer much variety. 

No matter what the canoe trip, I always bring my MSR Dragonfly stove fueled with white gas. I have a MSR Base 2 Set and Quick Frying Pan and an small outback oven. With this cooking gear, one can create many excellent meals. Generally I pull out the stove for breakfast and dinners at the campsite, and tend to pack lunches that don't have to be cooked and can be eaten on the go.

I have found great options for GF canoe tripping at places like the Bulk Barn, Costco, Natural Food stores, Camping stores, and local grocery stores. I often have to go to all the places above if I'm going on an extended trip. 

Owning a dehydrator is advantageous when backcountry camping. I dehydrate my own food for the convenience of having healthy nutritious meals in a lightweight package that last a long time!

Here are my suggestions:

Breakfasts:
-Glutino Pop Tarts
-Bakery on Main Granola (variety of flavours)
-Bob's Mill Gluten-Free Pancake Mix (will work with just water mixed in)
-Glutenfreeda Instant Oatmeal
-Muffins (store bought or homemade)
-Bake Tea Biscuits/Scones (brand)
-Hash browns (either real potatoes or from dehydrated package)
-Gluten Free English Muffins and pre-cooked vacuum sealed bacon sandwich
-Gluten free Bagels 
-Eggs (real or powdered)

Lunches:
-Gluten free loaf (lemon poppy seed, banana, chocolate)
-Bagel sandwich (with spreads, etc)
-Promise Sandwich rolls 
-Costco Vacuum sealed Gluten Free bread (great for 2nd week of trip)
-Gluten free pepperettes or jerky
-Gluten Free Summer Sausage
-President's Choice Crispbread (large crackers in a variety of flavours)
-Rice crackers and Casbah Powdered Hummus 
-Mixed nuts or trail mix
-Apples
-Dehydrated fruit, fruit leather, banana chips
-Real Fruit Gummies, Fruitsource bars
-Jubejubes, swedish berries, gummies
-Yogurt covered raisins
-Corn nuts, roasted chickpeas
-Toasted Coconut slices
-Dark chocolate covered blueberries, cranberries, almonds, etc
-Energy bars (Clif, Kind, Solo, Larabar, Kronobar, EatNakd, GoMacro, Probar,etc)

Dinners:
-Passage Foods Pad Thai Sauce with rice noodles, chicken, veg
-Stirfry: Uncle Ben's Bistro Express Rice, steak, veg, VH sauce?
-Pasta: Catelli gluten-free pasta, with tomato sauce, with pepperettes
-Fajitas:GF tortillas, pre-cooked and vacuum sealed chicken, veg
-Tacos: Dehydrated ground beef, taco seasoning, shells, toppings
-Burritos: Tortillas, refried beans, ground beef, tex mex rice, seasoning, toppings
-Quinoa-beans, veg, pepperettes, spices
-GF Pasta with Pesto Sauce (brand), deydrated chicken
-Gluten Free macaroni and cheese
-Chili- Made at home and dehydrated
-Jambalaya-Rice, Dehydrated tomato sauce, spicy chirzo GF sausage, veggies
-Shepherd's Pie- Dehydrated ground beef, dehydrated veg, potato flakes
-Sweet Pototoes-Dehydrated
-Soup-Dehydrated Miso soup, lentil soup
-Bake corn bread 
-Pizza (premade gluten-free crust or tortilla, sauce, peperettes, veg, cheese)
-Pre cooked chicken and steak strips in vacuum-sealed packages often last up to Day 3 for me.

Drinks:
-Nuun electrolyte tablets
-Country Time Lemonade or Crystal Lite single serve juice crystals
-Tea or coffee
-Purest Hot Chocolate

Snacks:
-Smores with Kininikinick Gluten Free Graham Crackers,marshmallows, chocolate
-Bob's Mill Black Bean Dip and rice crackers
-Alpine Aire Nachos and Guac
-GF Baking from home
-Rice Krispie Squares (GF rice krispies)
-Popcorn (bring kernals and oil, not jiffy pop)
-Apple Crisp

Resources: 
1. Lipsmackin' Backpackin' by Christine and Tim Connors
2. Backpacker Backcountry Cooking by Dorcas Miller
3. The New Trailside Cookbook By Kevin Callan and Margaret Howard
4. Wanapitei Canoe Tripper's Cookbook by Carol Hodgins

Have any other suggestions or questions? I would love to hear from you! Leave me a reply below. :)

Technology has revolutionized the way I backpack. Gear has changed to be more compact and lightweight, radically changing how I pack for a multi-day backpacking trip. This August 2015, I am heading to the Yukon Territory, Canada to attempt the Donjek Glacier Route in Kluane National Park with 5 friends. The route is approximately 120km in length, crosses 2 mountain passes and numerous creeks. It's a route rather than a trail, with no designated campsites. Daytime temperatures are expected to be in the 18-22 degree celsius range and the nightime temperatures should be around 6-8 degrees. We have booked just a little less than 9 days for this trip.

Kluane National Park rules state that we have to carry all our food in an approved bear barrel. For a 9 day trip, we got the biggest ones we could find: The Counter Assault Bear Keg. This makes food packing challenging, and adds 3.5lbs to our over all base weight. Some of the decisions on camp kitchen gear reflect this added challenge. I primarily eat a lot of dehydrated meals on backpacking trips and love eating out of the packaging creating little mess and no clean-up. It's physically impossible to fit all the meals you need in the barrel, so we have to take them out and re-package them. To, rehydrate, we will be using a GSI Fair Share Mug with lid, but at just over 7 ounces, is lighter than carrying around all the packaging from the meals (an empty bag weighs in around 2 ounces). The trade off is that we have to clean dishes instead of packing out packaging.

Here is what I'm carrying on my back:
1. Osprey Ariel Women's Backpack 75L size small (4lbs 14oz/ 2.1kg)
2. Osprey pack rain cover size large (3oz/ 0.9 kg)
3. Western Mountaineering Summerlite sleeping bag (1lb,7oz/525g)
4. Chinook compression sack for sleeping bag 
5. Jetboil Flash stove (14oz/397g)
6. Two large fuel cans for stove (12.5oz/356g each)
7. MSR Miniworks water filter (16.1oz/456g)
8. GSI Fair Share Mug (Bowl) with lid (7.5oz/188g)
9. Sea to summit collapsable mug (2.4oz)
10. MSR foldable spork (0.35/10g)
11. Lighter 
12. Small container with Campsoap, J-cloth
13. SPOT Generation 2 emergency beacon (7.4oz/209g)
14. Group First Aid Kit (blister, athletic tape, medications, bandages, etc)
15. Toque (2.5oz)
16. OR Base Sensor gloves (1.2oz, 35g) and Marmot waterproof over gloves (4oz)
17. Toiletry Kit: toothpaste, toothbrush, lip chap, ear plugs, etc.
18. OR dry stuff sack for clothes
19. Marmot Minimalist Goretex Paclite rain shell (14.4oz)
20. Mountain Hardwear Dry Q elite  full zip rain pants (8oz)
21. Big Agnes Air Core Sleeping Pad (21oz)
22. MEC backpacker's pillow (5.3oz/150g)
23. Garbage Bags x 3 (for lining pack, wrapping a wet tent in, etc)
24. Bear Keg plus food (8 breakfasts, 9 lunches, 8 dinners) (14lbs)
25. Black Diamond SPOT headlamp (3.1/90g)
26. Canon Powershot camera, extra battery and SD card (5 oz)
27. Iphone 5S for nighttime reading and possibly useful in emergencies (5.1oz)
28. Toilet Paper and Hand Sanitizer
29. Sunscreen (0.63oz)
30. Bug jacket (4.5oz)
31. Crocs (7oz)
32. OR Women's Crocodile Gaiters (8.9oz,/252g)
33. Bearspray (7.9oz, 225g)
34. Buff (1.1oz)
35. Swiss Army Hiker knife (3.3oz/94g)
36. Nalgene Bottle, 1L (6.2oz, 175g)
37. Platypus Bladder, 1L (1.2oz, 35g)
38. Clothes: Mont Bell Ultra Light Down Jacket (7.7oz), MEC T3 fleece base layer top (6.3oz) and bottoms (4.8oz) , OR Ferrosi Hoody (11.5oz), extra OR Echo Tee-Shirt (2.3oz), Wigwam light hiking socks (2.5oz),  LIFA longsleeve shirt (5oz)

I will be wearing the Women's Marmot Lobo convertible pant (9.1oz), OR Echo Tee (2.3oz), The North Face ball cap, Smartwool PHd Outdoor Light Cushion socks, Patagonia active briefs and Sugoi sportsbra. I will also be using Black Diamond Alpine Carbon Cork Trekking Poles, Arcteryx Bora Mid GTX hiking boots, and Smith Pivlock V90 sunglasses.

My husband is carrying our MSR Hubba Hubba Tent while I carry the stove, fuel, and water filter. Other group members are carrying other group gear like: GPS, batteries, rope, siltarps, compass, map, etc. My group gear portion is the first aid kit and SPOT beacon.

Approximate weight: 38lbs

POST TRIP: I used almost all of my gear except my bug jacket (yahoo!), and most of my first aid kit (yahoo again!), and extra SD card. I would make some changes to my list after being on this trip. I should have brought my Western Mountaineering Ultralite -7C sleeping bag instead of my Summerlite as I found the Summerlite was at it's limit on about half of the nights on the trip. I might have also found another insulating layer or thicker down jacket useful as well. The nights were cold (often around freezing) and the days were warm (felt like 30 C). I ate all my food except for a few extra bars and 2 cups of soup. Our second fuel canister was almost completely full. I have learned that a medium size can lasts 2 people one week while backpacking. Barrels should be turned upside down at night to prevent rain from seeping through the cracks. All in all, I feel my packing was adequate in most regards.

Check out my trip report on the Donjek Glacier Backpacking trip here.

Women who frequent backcountry terrain have some extra added challenges when it comes to letting nature call. Leaving the flush toilet, sink and and shower behind for days, weeks, or months can be a struggle in terms of maintaining personal hygiene. The design of our female anatomy creates issues for common procedures such as urinating, menstruating, and showering in the backcountry. I believe that this is one of the main reasons that women are hesitant to explore the backcountry, especially for lengthy visits. Here are some tips that I've accumulated over the years:

1) Urinating:
Going pee in the woods has it's difficulties as a woman. Having to bare your bottom and squat in a buggy forest, glacier, or in winter can be difficult and/or awkward. In a forest, it's best to find a private level spot in the woods 200ft/60m away from a watersource and dig a cathole 6-8" or 15-20cm deep either by using a small camp spade or using the heel of your boot. Once you've finished your business, recover the cathole including your toilet paper and make sure to use hand sanitizer afterwards. I keep a small bottle of sanitizer with my toilet paper in a plastic bag. Digging a cathole enables your waste to decompose without runoff into adjacent waterways. In bug season, I am normally wearing a bug jacket and try to pull down the bottom of the jacket over my lower back and bottom so I can minimize the number of bites!  

On a glacier, there are no trees to hide behind. Etiquette states to verbally inform your ropemates to look the opposite way if one person needs to let nature call. As a female, taking off your harness while attached to your lifesaving rope in crevasse terrain is downright unsafe. Instead, unclip the elastic straps at the back of your harness, then pull down your pants while keeping your harness on the entire time.  In winter conditions as well on glaciers, I have begun using a feminine urinating aid.  There are many different brands on the market and make sure you do your research and read the reviews. I have been using Freshette with much success!  You do need to practice at home before using it for real. Using a urinating aid means you don't have to squat down to pee. You can stand up just like the guys! I found them most useful in glacier terrain when I don't want to expose my backside in front of other people, as well as winter camping when it's too cold. I have also used it in the tent in the middle of the night, into a designated pee bottle. I don't tend to bring my Freshette with me in forested areas or areas with designated outhouses or kybos. With any of these devices practice makes perfect so make sure you try it at home first!

2) Menstruation

If you find yourself unlucky and having to endure your menstrual cycle on a backcountry trip, you have probably been told that what you pack in, you have to pack out. Although very true, packing in a box of tampons and/or pads in a plastic bag with many other plastic bags to pack out the used items can be messy and inconvenient. I remember some days in bug season trying to rush this messy process while being attacked by hoards of blackflies and mosquitos. Being a female is tough! For the last 15 years or so, I have been using a menstrual cup that I use at home and in the backcountry. My most recent menstrual cup is the Diva Cup, that comes in two sizes: Size 1 for people under the age of 30 or women who haven't had a baby, or Size 2, for women over 30, or women who have had a baby. These cups are becoming more mainstream and popular (available at drugstores, naturopathic and outdoor stores) as women are seeing the multiple benefits. Environmentally, they are re-usable (my first one I had for 10 years), so they don't fill landfill with applicators and wrappers. They are more healthy: Can be worn for up to 12 hours so you don't have to deal with mid-day changes, and will not expose you to toxic shock syndrome. Lastly, they are financially a great investment as they cost around $50 each but can be used for many years, making it cheaper than using regular tampons and pads. In the backcountry, the Diva Cup enables adventurers to pack one small, lightweight shot-glass sized piece of silicone instead of piles of other absorbant options that could potentially get wet, rendering them useless. When using them, I sanitize my hands before removing the cup and dump the contents into a cathole or outhouse, and can rinse with water and wipe with toilet paper and re-insert for another 12 hours. At home I would thoroughly wash the cup with mild soap and water before inserting but that can't always happen in the backcountry. Avoiding having your period is also an option if you're on birth control. Using the pill, patch or ring, you can skip your period by starting your next cycle a week early, thus missing your period that month. Also, the Depo-Provera injection can also mean you lose your period altogether which could be a popular option for women doing multi-month or year long expeditions.

 3) Showering

Becoming sweaty in the backcounty is practically unavoidable. Reducing body odours or an unclean feeling is possible using the following options without a shower around. Swimming is a great way to remove the sweat an make you feel like you've showered. I use this option on canoe trips and backpacking trips in the summer months in bodies of water that temperatures are conducive. Alternatively, I take a sponge bath in colder lakes and rivers, using a small cloth or pack towel to pat myself down with. Lastly, I have also brought baby wipes with me give myself a quick wipe down if I don't think I have access to the first two options (ie. hut to hut ski touring). Keeping yourself clean and changing out of sweaty clothes at camp or hut can ensure the less likelihood of getting a yeast infection, other bacterial or fungal skin rashes, UTI's, and oral-fecal contamination. 

Packing It Out
The best way to Leave No Trace is to leave little or no evidence behind. Packing out used tampons, applicators, pads, and toilet paper are common practices used by many in all environments. In some desert and mountainous regions, decomposition of solid waste (feces) is an major issue. For example, some of the world's most popular mountains are having problems with the number of deposits made by humans over the years. Some areas are mandated the used of WAG bags, which is essentially a glorified garbage bag kit that makes it easier for people to pack out all solid waste. Many mountaineering companies are encouraging the use of WAG bags for their clients and guides even in areas where it's not yet mandated. Fecal matter that is not carefully managed can run off into waterways and contaminate the watersource with deadly bacteria and parasites. Doing our part to reduce human impact on our environment will benefit us all in terms of our own health and the overall health of the ecosystem we adventure in. 

I recently read a New York Times article on the benefits and virtues of microadventures. Alastair Humphreys, the article's subject, won the 2012 National Geographic Adventurer of the Year award not for his month or year long expeditions, but for his smaller bursts of adventure closer to home. He coined the hashtag #microadventure, and is promoting the idea of thinking about what short, fun, new adventures you can create for yourself close to home. 

For me, feeding my adventure hollow leg is essential to nurturing my soul and keeping me from drowning in the daily routines of life. The mundane cycle of going to work, repeating the same fitness routines, and dreaming of the next major adventure months away has become my normal way of life. 

About a year ago, before reading the NY Times article, my husband and I decided to drive 20 minutes down the road, cross country ski 90 minutes into a small, remote lake in late winter. We arrived at camp at 4pm, cooked dinner, slept overnight in our winter gear, and reversed the process the next morning. While just over 20 hours for the entire adventure, we returned home feeling mentally, spiritually, and physically refreshed and refuelled. This, I believe, is the spirit of the microadventure.

After our winter camping experience, we have since done a few microadventures, all of which have been close to home, on a weekend, and easy to pack for. 

Winter Camping: A three hour drive took us into the eastern boundary of the Adirondack State Park of NY State.  On the eve of the winter solstice, we snowshoed 9km with full packs into a Adirondack Lean-to, and slept overnight in winter conditions. The next morning we quickly ascended a 4000' peak, and reversed the process back to our cars, leaving less than 24 hours after we started. Costs associated with this trip: gas money.

Canoe-Camping: A 2 hour drive took us to a large canoe-camping lake. There, after a 2 hour paddle in, we found a free campsite and set up for the night. We took a small hike from the campsite to reach a lookout, swam in the lake, and had long campfire at night. Canoe camping without portaging requires less preparation as you can dump as much gear as you want into the canoe including a sealable cooler! Costs: gas money.

Yurt: My most recent microadventure involved renting a yurt with 2 friends about a 90 minute drive and 6km cross country ski from my house. The yurt, supplied with a woodstove (wood included), propane stove, bunk beds, and a outhouse WITH toilet paper! Trails were easy to navigate and could be skiied with the use of a headlamp if arriving after dark. Check-out time was 11am, so no reason to rush out the next day. Costs: $150/night divided by 4 people for the yurt, and gas.

Microadventure criteria in my mind needs to be one of two things: Either trying a completely new activity or trying an old activity in a new place. The excitement of the new adventure is what feeds and replenishes the soul, breaking up the dreaded work week. Refuelling the soul has many positive effects many of which come from disconnecting from technology and immersing yourself in a natural environment. I am already thinking of new microadventures closeby: dogsledding, sea kayak camping, and bike touring. Alastair has also come out with a book on microadventures which I plan to read in the coming months to hopefully gain even more microadventure ideas: 'Microadventures: Local Discoveries for Great Escapes'. 

Heading out to the backcountry for the day? Most people think of bringing food, water, and an extra layer in their packs. What most people overlook could be the difference between life and death in the backcountry. As an outdoor education teacher, Wilderness First Responder, and Red Cross First Aid and CPR instructor, the game of "What if..." is constantly being played in my mind. So what if you had to stay out overnight? What if someone in your group got injured and had to wait for help. Would you have the gear to make sure you survive? As women, we often don't want any extra weight in our packs so the gear I've included below is the lightest weight on the market. Here's what I carry in my pack:

1) An emergency bivy sac: Basic version: 2 extra-large orange garbage bags and emergency blanket, Better version: Adventure Medical Kits Emergency Bivy bag 3.8oz, Best for winter: Sierra Designs Baffin Bivy bag 17oz. In winter I carry the Sierra Designs version, but in the summer months I can get away with the lighter options.

2) Insulating Pad-Bring some sort of pad layer to insulate you from the cold ground. I bring a rectangular piece of blue foam that fits perfectly in the back of my pack or a full length piece if I am going out for a long tour. I use it to sit on for lunches and have it for emergencies as well. 

3) Extra Base Layer, thick toque and mitts, and an extra pair of socks.

4) Down booties-Any brand will do. They are worth their weight in gold.

5) Down Pants-The Mont Bell Ultralight Down Pants 5.1oz are very lightweight. I carry the Western Mountaineering Flash Down Pants 6.5oz

6) Down Jacket- I carry a down jacket with a hood. I carry OR Incandescent Hoody 800+ down thick jacket in the winter (14.4oz), and a light down jacket in the other seasons. The Mountain Hardwear Ghost Whisperer light down jacket is my 'go-to' light jacket at 7.2oz.

7) First Aid kit-Basic items-Triangular bandage, Tensor wrap, Athletic Tape, Pain Meds, etc

8) Survival kit items: Swiss Army Knife with saw, lighter and matches, Tinder-quik fire tabs (tinder), Hot Paws hand/toe warmers, extra food, emergency blanket, water purification tablets, whistle, headlamp, extra batteries for the headlamp and GPS, map and compass (know how to use it!), GPS (ie.Garmin Map 60CSX), cellphone and/or personal locator beacon (PLB)/SPOT. 

9) Compressible Drysac to carry it all in! I like the Outdoor Research Ultralight Compression Sacks.

**N.B. if heading into avalanche country, you will also need to carry a beacon, probe and shovel. Please make sure you take an avalanche course to ensure you know how to use this gear!**

A fantastic resource to get you thinking about backcountry survival is the new book entitled "Survive!" by Les Stroud (host of the show Survivorman).

Whether it's for health or personal reasons, going gluten-free is a trend that is catching on. For some it's a medical necessity, for others it can be an intolerance or personal choice. Various studies have shown that our digestive systems are rejecting gluten based products for reasons that include: pesticides used on the crops, FODMAP sugar content, or the genetic modification of the wheat. Whatever the reason, many people are seeing the benefits of living life without wheat. Modifying your diet is a big change and requires a lot of effort and money, but if the physical and mental benefits outweigh the hassle then it's worth it. I am afflicted by the common triad of intolerances: gluten, dairy and egg, therefore my suggestions will be based on those restrictions.

Gluten-free living at home is a challenge no question but gluten-free multi-day backpacking is even more difficult. The 'go-to' backcountry menu options you used to pack are now no longer an option. What do you bring? Here are some lightweight options for your next extended backpacking trip:

Breakfast: 
Gluten free Oatmeal
Gluten free Granola
Alpine Aire Hash Browns and Reds/Greens
Greenbelly Meal Replacement Bars
Glutino Gluten-Free Pop Tarts

Lunch:
Gluten-free sandwiches- Bagels, breads and sandwich rolls
Flatbread Crackers with spreads like nut butters, hummus, jams.
Gluten-free loaf breads (banana or lemon poppyseed) or muffins
Snacks like: Nuts, G-Free Beef Jerky,G-Free Pepperettes, Candy, Fruit Leather, Trail Mix, Dehydrated Fruit, Rice crackers, Dark Chocolate
Dehydrated Miso soup
Greenbelly Meal Replacement Bars

Energy Bars: There are many G-Free bars on the market. Here are some of the options I've found. Prices are normally cheaper if bought in bulk. Individual prices vary so quoted prices below are approximate*.  I aim to find bars that cost around $1.00 CDN. Look out for sales! My handsdown favourite is the Kronobar Coconut Cherry. Taste is superb and doesn't freeze in the winter! The regular Clif Bars aren't labelled "Gluten Free" but because of the high organic content I have found I don't have any problems with them.

1. All But Gluten - Chocolate Chip Granola Bar: 110 Calories, $1.10
2. Bakery on Main - Extreme Trail Mix Granola Bar: 120 Calories, $1.10
3. Clif Mojo Bar - Coconut Almond Peanut: 200 Calories, 40g, $1.69
4. Nakd - Cashew Chewie: 140 Calories, 35g, $1.39
5. Go Macro - Cashew Caramel: 260 Calories, 60g, $3.60 
6. Kind - Dark Chocolate Cinnamon Pecan: 200 calories, 40g, $1.99
7. Kronobar - Coconut Cherry: 180 Calories, 50g, $3
8. LaraBar - CocoCoconutChew: 250 Calories, 51g, $1.99
9. Pro Bar - Whole Berry Blast: 360 Calories, 85g, $3.30
10. Sezme - Sesame Snaps: 180 Calories, 22.5g, $0.59
11. Solo - Chocolate Charger: 190 Calories, 50g, $1.69
12. SunRype Fruitsource - Mango Mangosteen: 120 calories, 37g, $1.07
13. Taste of Nature - Quebec Cranberry Carnival: 180 Calories, 40g, $1.55

Dinner:
When backpacking, weight and size are crucial so I will only be discussing dehydrated, pre-packed meals, especially if you need to squeeze 10 days worth of food into a bear barrel. The majority of the selections are from two companies: Backpacker's Pantry and Alpine Aire. Here are my favourites:

Backpacker's Pantry: Pad Thai
Backpacker's Pantry: Kathmandu Curry
Backpacker's Pantry: Chicken Vindaloo
Backpacker's Pantry: Thai Style Coconut Curry with Beef

Others:
Alpine Aire Pepper Steak with Rice
Alpine Aire Mountain Chili
Alpine Vegetarian Burrito Bowl
Alpine Air Mesquite BBQ Seasoned Chicken With Beans and Rice
Alpine Air Black Bart Chili with Beef and Beans
Alpine Air Chicken Gumbo
Alpine Aire Corn Chowder

I would love to hear your suggestions if you have any to share! Contact me under the contact link above! Look for a Gluten-Free Canoe Tripping blog post in the near future!