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. :)

 So Krista, what's in your pack? Friends new to hiking often ask me what to bring and why I carry what I do. I hike in a 4 seasons, normally in Ontario and Upper New York State. My hiking normally takes me up 1000ft (300m) to 7000ft (2100m) per day, and hikes can be as long as 33km (21miles).

Most hikes I do go out of cellphone range, so I carry a SPOT device on me always. I have summitted almost 100 peaks in this area of the world, in every month of the year, and have gained some insight on what to bring in order to be prepared.

I like to strike a balance between keeping my pack weight down and bringing extras to keep my prepared IF I ever needed to stay out overnight in an emergency. This has never happened thankfully!

Each time we approach a new season, it's time to swap out some items out of my hiking pack. Here is my day hiking gear list for the different seasons:


Summer                           Fall/Spring                                          Winter
​Small 15-30L pack           Medium 25-30L sized pack                Large 40L pack
2-3L water/Gatorade      2-3L water/Gatorade                          2-3L water and bottleparka
Short gaiters                    Short gaiters &/or Long Gaiters        Short and Long Gaiters together
Boots (snowsealed)        Boots (snowsealed)                             Boots (snowsealed)
Socks                                 Socks and extra socks                        Socks and extra socks
Shorts                               Pants or shorts                                    Shell jacket and softshell pants
T-shirt                               T-shirt, LS base, vest/softshell jkt     Long baselayer and thin fleece
SPF/bugspray                  SPF                                                         SPF? Hand/foot warmers
Hat                                    Hat and Toque                                     Light and Heavy Toque
Sunglasses                       Sunglasses                                           Sunglasses
Poles                                 Poles (bring baskets)                          Poles with baskets, Ice Axe?
Survival kit &First aid     Survival kit & first aid                          Survival kit, First Aid, full bivy
Compass and map         Compass and map                              Compass and map
GPS & extra batteries     GPS and extra batteries                     GPS and extra batteries
Headlamp &batteries     Headlamp & extra batteries              Headlamp & extra batteries
Rainjacket and pants      Rainjacket and pants                          Down jacket,downpants, & booty
Extra Layer-longsleeve   Down jkt, extra base/fleece               Extra baselayer, extra mittens
Bottle of Gatorade          Gatorade or Thermos of tea             Thermos of tea
Camera                             Gloves and Mittens                             Gloves and Mittens and extras
Cellphone                         Snowshoes? Microspikes?                 Snowshoes, crampons, or spikes 
                                           Camera                                                  Camera
                                           Cellphone                                              Cellphone (keep battery warm)
Blue foam square            Foam square to sit on                        Large foam piece to sit/lie on
Plastic bags to line pack, Plastic bags to line pack,                   Plastic bags to line pack,
waterproof items,            waterproof items,                              waterproof items, emergency 
emergency wet boots      emergency line wet boots                emergency line wet boots
Stuff sacks                         Stuff sacks                                            Stuff sacks
PLB or SPOT                     PLB or SPOT                                         PLB or SPOT
Rain cover for pack         Rain cover for pack                             Toilet Paper&Hand Sanitizer
Toilet Paper& HS             Toilet Paper& Hand Sanitizer

Survival kit contents include things like: Small firestarters, water tablets, extra food, extra batteries, emergency blankets, large orange garbage bags, swiss army knife with saw, 24hr hand/foot warmers, whistle, electrolyte tablets, matches, etc.

First Aid Kit contents include things like: Athletic tape, triangular bandage, antiseptic swabs, gauze, pain meds, blister bandages, etc.

To print a copy of my list click here. If you have any questions comment below, I'd love to hear from you!

Happy Hiking!
Krista

For the past few years, I have taken up the sport of ice climbing. With these El Nino type winters, we can't rely on snow in the Ottawa Valley but we can rely on ice. Why not take up a sport that is guaranteed to be reliable, and only a 20 minute drive and 5 minute walk in from your house?!

Driving down Hwy 508, park at the parking pullout across from the Manitou Hiking Trailhead near the Calabogie Peaks ski hill. Walking in on the trail, if you want to access the bottom of the cliffs keep right at the junction. If you want to head to the top, head left at the junction and begin your ascent immediately. The cliffs are only a short 5-10 minute walk in. Please be mindful of safety around the top of ice cliffs and encourage others to do the same. A popular hiking trail follows the ridge and hikers frequently want to check out the ice climbers in action.

I will highlight the regular and most reliable ice on the main cliff. As ice formation varies from year to year, it is difficult to predict what the climbs will looks like each year and as the season progresses. 

1) The first climb you'll see is Nameless One WI 3+, 15m. This short but steep climb is hard early season with a single pillar, but late season fills in with a vertical wall. This climb seems to always be dripping off on the left. This photo is from mid-season. It is reliably in every year.

2) The next area is called Green Fang and offers some of the longest vertical sections in the main cliff. This area can handle up to 3  top ropes and is generally considered a WI4. This photo is from mid-season 2015 and this ice is reliable.

3) The next climb to the right of the Green Fang is a large steep tongue that eases out towards the top. If ice falls off this climb, watch out as a belayer-all the ice funnels right to your stance! The ice here can be so steep at the bottom it can be almost oververtical. Watch for horizontal fracture lines on this climb on the most convex surface. This climb I call the Tongue and would rate it a WI3+. This photo is from late season 2016 and the ice is always in.

4) To the right of the Tongue in the photo above, is a gully that sometimes forms ice. You can see a thin vertical line of ice in the picture. In 2015 it was fully in but in 2016 (photo above) it wasn't. Watch out for the tree branch near the top! This climb can often be a mixed climb as well if conditions present themselves properly. As a pure ice climb like in 2015, it would be a WI3.

5) Next up is this late arriving section that has a variety of routes up. This section is a W3 18 metre high wall with some sections that could be a 3+. The 2016 photo below is from mid-season.

6) Immediately to the right of the wall, is the easiest climb on the cliff called Nameless Too. This WI2 18m is the most popular climb- suitable for beginners, first-time leaders, or a fun easy day. It's easily identified by blotchy rock wall on the right. It is one of the first lines to form in the early season. These 2 photos are from 2016.

7) There is some thin ice that reliably forms over the rock climb 'Flaky Flake'. It's more mixed terrain in my mind but if the area is busy it maybe the only place left! Easily identifiable with large horizontal cracks in the area and a big boulder at the base. Just to the left of climb #8.

​8) Over the rock climb 'Cool but Concerned', is a climb called Unknown WI 4-, 15m. This climb is not always in,  and offers different lines up the main right line or thin left line.

9) To the right of the Unknown, is an interesting climb called Nautilus WI 3+ 15m.  Normally this climb forms with a difficult starting pourover pillar, then narrows at the top through a slot to the top. Thin ice is often found at the top, as is water spray. This ice is always in and very reliable. Most people like to bring long pieces of anchor gear for the top of this one.

For more information on learning how to ice climb, contact the Alpine Club of Canada-Ottawa Section. They have beginner clinics frequently at different ice climbing areas in the Ottawa area. Please don't try this sport without the proper gear and safety instruction first!

I've had success climbing at Calabogie and then venturing on to other ice climbing destinations in the Ottawa Valley and Adirondacks as well as winter mountaineering objectives. Ice climbing is also a great way to stay in shape for rock climbing as well.

And finally, please be respectful of the environment. Please take your garbage home with you and dispose of human waste discreetly far away from the base of the climbs and off the main trails.

So there you have it! The main ice lines at my local ice spot: Calabogie. Stay tuned for another blog post on mixed climbs and more of my local training segments. Catch up with my Local Training Part 1: Ski Touring Training at Calabogie Peaks.

​Please comment below if you have any questions. I would love to hear from you!

I have been wanting to do some blogging about how I train for all my adventures featured in the trip reports section of my website. Fitness training for climbing, paddling, backpacking, and ski trips are all very different so I'd like to do a blog for each. Backcountry ski touring has been a passion of mine for for the past few years. This involves skiing up a mountain using Alpine Touring gear (skins, specialized ski boots and bindings,etc) and then skiing back down all in one day or over the course of a few days. The sport's popularity and growth has steadily increased over the past decade, in both Eastern and Western parts of North America.

​Training involves climbing 2000-3000ft per day and being able to ski down with a pack on.
My favourite training spot is at my local ski hill Calabogie Peaks. It has a 700ft drop and is home to the longest green run in Ontario. This run, called the "Ole K&P", named after the old Kingston-Pembroke railline nearby, is 2 kilometers in length and has the perfect grade for ski touring training.  It takes us about an hour to do one lap: 45 minute walk up on skis with skins on the bottom for traction, transition to downhill mode at the top, and ski down back to the bottom of the hill. We generally do 3 laps for training, for a total ascent of 2100ft (6km) which is good training for a day out touring.

Before heading out, make sure if your local ski hill has any 'uphill' policies. We always skin on the side of the trail, in single file, as a tight group. We also pick a wide green run to skin up so that downhill traffic has room to move. We have never had any issues. 

Everytime we go out, we often get cheered on by others, having people stop and ask questions, or get yelled at: "You're going the wrong way!". The most common questions we get are about the specialized equipment, and what we are training for. There are several fantastic backcountry ski destinations in Quebec, New Hampshire, New York and Vermont. To read more about some of the backcountry ski trips we've done in the Eastern and Western parts of North America click here.

AT ski touring is a great aerobic workout. The rhythm of moving the skis up hill is almost hypnotic. When reaching the summit the feeling of earning your turns makes the downhill ride that much sweeter. Transitioning into downhill mode involves removing skins from your skis, adjusting your bindings so you can lock your boots in, donning a helmet and adjusting your boots into ski mode. Skiing with a pack on and with lightweight skis is different than regular skiing. Refining your equipment and systems and adapting your skiing technique are what these training days are all about.

When it's time for a break, Calabogie has a Top Hut that has a fireplace, tables and benches. A perfect place to stop and warm up, or to eat lunch and enjoy the view.

No backcountry ski training is complete without spending ample time going down hill.  It's no secret that winter arrived late in the east this year so my legs are behind schedule with being 'ski-fit'. The second half of #MyDayAtCalabogie was spent riding the chair and getting as many turns in as possible while swapping out my touring skis for carving skis.

Calabogie has 25 unique interesting runs, 2 quad chairlifts, and 1 carpet lift for the beginner area. It has some of the steepest terrain in the region and 1 terrain park.

Calabogie is also a fantastic destination if you are a snowboarder (yes I do that too!). The variety of runs makes boarding interesting, and the terrain changes make both your mind and body engaged from top to bottom. 

No day on the hill is complete without enjoying the après-ski. Black Donald's Pub in the Calabogie base lodge hosts live music every Saturday. A great way to unwind with friends after a day on the slopes, especially when going UP and DOWN!

All in all, Calabogie is a fantastic ski destination in the Eastern Ontario-Western Quebec region no matter if you board, ski, or tour!

The following is a list of my 'go-to' women's items used the most over the past year:

1.Outdoor Research Deviator Hoody- My number one most read gear review in 2015, the Outdoor Research Deviator Hoody has become one of my favourite pieces of clothing. Warm when you need it, cool when you don't, this hoody is a one-piece wonder. 

2. Columbia Titan Ridge Pant- These pants are my new favourite active winter pant. The Omni-heat reflective inner-lining reduces the cold butt phenomenon associated with women who recreate outdoors in the winter. These pants are my 'go-to' for cross country skiing and snowshoeing.

3. Outdoor Research Lucent Heated Gloves- These heated gloves have revolutionized my winters. Not able to wear gloves ever in the winter without freezing digits, these babies allow me to ice climb, ski, and winter camp in comfort. I never had the feeling of 'thawing fingers' ever last winter. They worked so well I went and bought myself the thinner Stormtrackers for this winter.

4. Arcteryx Bora Mid GTX boots- These boots are the bomb. Comfortable right out of the box, these boots are the most waterproof and breathable boots I have ever owned. The best part about these boots is that they are light, reducing leg fatigue and energy over long multi-day trips. See my full review here.

5. Outdoor Research Melody Beanie (toque)- Over the past couple months this toque has been on my head more than any other piece of headwear I own. A fantastic cold-weather active toque that snugs around the ears and has feminine details. The brushed fabric feels soft against your skin all day long.

6. Mountain Equipment Co-op T3 Baselayers- The 2014-2015 winter in Eastern North America was bitterly cold. My favourite baselayers were the Mountain Equipment Coop T3 Hoodie and T3 Long Johns. More breathable then competitors, I found the T3's the best warm baselayer, even for high intensity aerobic pursuits.

7. Osprey Ariel 75 Backpack- This pack is full of amazing features aimed for the multi-day backpacker or mountaineer. This pack is hands down the most comfortable and functional pack I have ever owned. I did a 9 day trip out of the pack this summer, and love it more now than before the trip.

8. Columbia Women's Trail Summit Running Glove- These thin activewear gloves have a very grippy silicon compound on the palm, enabling users to grip items like poles, very well. They also come with a touch-screen compatible finger tip which is handy in today's tech-world, and are great if you're using them as a liner glove.

9. Smartwool PhD Outdoor Light Crew Socks- My new 'go-to' socks for hiking over the past year have changed to the Smartwool PhD Light Crews. I have used and abused these socks over the past year, including a 9 day backpacking trip where I only wore one pair. I am sold on the feel and durability of this sock.

10. Patagonia Active Hipster Underwear-Throw out all your other pairs of underwear! You will love these activewear undies from Patagonia. Thin enough to wear under leggings and extremely comfortable. I keep buying more and more pairs.

As the world prepares for the release of the latest Hollywood blockbuster film entitled "Everest" this week (September 2015), I reflected on the events of the 1996 disaster on which this film is based.  This one event has created more controversy and different perspectives than I thought possible. The 8 climbers that perished over May 10-11th, 1996 on a south side attempt at the mountain made many mistakes that we can all learn from.  I am not certain the Hollywood version of this story will be conveyed like the personal accounts described in books so here are my Top 10 Everest books as recommended by an avid reader of Everest survival stories:

1. Into Thin Air by Jon Krakauer. If you must read one off this list, you might as well read this one. It is the most well known, and possibly the most controversial book. Recently the author admitted that he should never have attempted to climb Mt Everest as he has suffered from Post-Traumatic Stress Disorder since the 1996 events. Jon was a client on the Adventure Consultants team.

2. The Climb by Anatoli Boukreev. After reading Into Thin Air, your next book should be The Climb. This version of the account attempts to address some of the issues and finger pointing that was instigated in Into Thin Air. Unfortunately, the author Anatoli Boukreev was killed in a avalanche a year and a half after the 1996 disaster. He was guiding for Mountain Madness on Everest in 1996.

3. High Exposure by David Brashears. David is a high altitude climber and filmmaker and was on Everest in 1996 guiding and working on an IMAX film on Everest. His team was on a slightly different timeline than other expeditions and ended up playing a major part in the rescue effort from the mid to lower levels of the mountain. David's account is worth reading as the events unfolded he made some astute observations.

4. Left for Dead by Beck Weathers. A client on the Adventure Consultants team, Beck attempted Everest and had some major medical complications, leaving him stranded for hours at 27,000 feet during that ill fated storm. This survivor's story is another must read.

5. Climbing High by Lene Gammelgard. Lene was a client on the Mountain Madness team. She was the first person to pen her account of the events but I read this book last in my order. She has one of the best level-headed accounts of the tragedy as other accounts may have been skewed by different levels of altitude sickness.

6. Within Reach-My Everest Story by Mark Pfetzer and Jack Galvin. Mark Pfetzer was a 16 year old in 1996 and was at Camp 4 when the storm hit. His teenage account from Camp 4, the aftermath, and his own plans having to be abandoned is another good read.

7. Dead Lucky by Lincoln Hall. Ten years after the 1996 disaster, Australian climber Lincoln Hall attemped Everest from the North (Tibetan) side and suffered a epic survival story of his own. News of his death spread all over the world but that was based on an assumption; the underestimation of the will to live. Lincoln's tale of survival is almost unfathomable. A book that is hard to put down.

8. No Shortcuts to the Top by Ed Veisturs. This is Ed's account of his journey to summit all 14 of the 8000m+ peaks in the world without supplemental oxygen. He was on the Everest IMAX expedition in 1996 and has summited Everest 7 times. I really enjoyed reading about how this mountaineer makes smart decisions at altitude.

9. Touching My Father's Soul by Jamling Tenzing Norgay, Broughton Coburn, and Jon Krakauer. Jamling was a climber on  1996 IMAX expedition. He offers his story of the events tied in with reflecting on his father Tenzing's journey with Sir Edmund Hillary in the first ascent of Everest in 1953. A very cool book from the Sherpa's perspective from that timeframe.

10. Dark Summit by Nick Heil. 2006 was a deadly year (11 deaths, 1 less than 1996) on Everest and this book attempts to explain the deadly circus that is Everest and why commercial expeditions can be risky business.  The question: Why do climbers climb Everest? is attempted to be answered in this book.

Many of these selections I haven't laid eyes on in over a decade but some part of the story has stayed with me over the years and that's why I feel the list above is a worthy one. 

Unfortunately the two worst years in Everest history have occured in 2014 (16 deaths) and 2015 (18 deaths) and I'm sure there will be some interesting literature published surrounding those horrific natural disasters in the coming years.  

I follow coverage of the spring expeditions every year via Alan Arnette's blog that is a comprehensive overview of the expedition teams on the mountain each spring as well as insight into mountaineer's routines and Everest culture. Excellent blog from an experienced mountaineer.

So the big question is: Will I go see Everest in the theatre?! YES! Of course I will! It will be another interesting version of the accounts from 1996. I hope the acting is good and the scenery is even better. 

Stay tuned for an upcoming blog on my Top 10 Mountaineering books from other mountains. Happy reading!

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).