1. TRAIL COOKING

2. Backpacking Tips
Know how to read a map, study it and know the terrain you'll be hiking
Estimate the time it will take to arrive at your destination
Pad your estimates with extra time to account for delays
Obtain necessary permits, reserve campsites in advance, & check local regulations to avoid fines
Know the area's weather patterns & plan for time of year
Always be prepared for the worst weather

3. Backpacking Tips It's very easy to perspire, even in winter
Dress in layers & be prepared for changing conditions, temperature changes at higher altitudes, and evenings
Avoid wearing jeans or cotton clothing - Wear polypropylene, wool or other breathable materials that wick moisture away and dry quickly
Always pack rain gear and keep near top of pack
Drink up to four quarts of liquid per day even if you don't feel thirsty

4. Backpacking Tips Get to know your gear before heading out.
Know your tent - its design and set-up.
Know your stove - so you're not caught in the dark or the rain trying to figure it out
Know you pack – it shouldn't weigh more than 25 percent of your weight and you should load so you know where to find things easily
Depending on the terrain and the temperature, you may need to rest every 20 minutes or half hour
Listen to your body

5. Backpacking Tips
Carry a wet bandana to cool your face and neck when it’s hot
Pay attention to where the water sources are
Keep bottles filled in case the next source is farther away than expected
Pay attention to your feet, keep them cool and remove sweat occasionally to minimize blisters
Always carry a first aid kit and know how to use it
Leave a schedule and a map of your route with an emergency contact person

6. Thanks to the folks at Camp Trails for some of the backpacking tips
Packers need high carbohydrate foods, proteins and fats such as peanut butter, trail mixes, instant oatmeal, pastas and dried fruit
Eat a high calorie breakfast to load up on energy
Don't underestimate the need for frequent snacks
Cook the evening meal before it gets too dark
Store food in a sack hung from a tree limb at night to keep it away from raccoons, skunks or deer – it probably will NOT be mouse or bear proof
Thanks to the folks at Camp Trails for some of the backpacking tips

7. Plan Your Meals Plan for nutrition Remember the four P’s Portability
Palatability
Price
Preparation
Portability
need to carry
consider weight
consider perishability
Preparation
Cook bacon ahead of time
Put the peanut butter in a small plastic jar or squeeze bottle
The more pre-prepared, the less you need to cook

8. Plan Your Meals
Packers need 3,200 to 3,800 calories per day – 60%carbohydrates, 20%proteins, 20% fats
CHO - candy, vegetables, fruit and cereals, gorp
High energy – good for breakfast
Proteins - milk, fish, eggs, lean meats, cheese, legumes, grains, nuts
Rebuild tissue and muscle strength
Stick with you longer
Good for breakfast & lunch
Fats – bacon, butter, margarine, cheese, salami, pork, beef, ham, nuts and chocolate
Main burners behind maintaining body heat
Very important when the weather is cold and damp

9. Gorp Takes little space, goes a long way, kids love it! Suggestions
Raisins
Nuts
Peanuts
Sunflower seeds
Pumpkin seeds
Banana chips
Dates and other dried fruit
M&M's
Cereal – Cheerios, Wheaties – not sugar coated
Pretzels

10. Freeze Dried Foods Flash-frozen
Placed in a vacuum chamber to remove moisture
Reduces weight by more than 70%
Sometimes compressed into space-saving patties
Expensive
Can be less appetizing than other pre-prepared foods
Peas are great
Vit C – 2 apples
Thiamine – one pint of milk
Fiber = one slice of whole grain bread

11. Dehydrated Foods Not frozen Dried
Conventional oven set at a low temperature
Commercial dehydrators use warm to hot blown air to take moisture out
Same price as fresh foods
Taste fresher and more like the original product than freeze-dried food
Beef jerky is a good example

12. “REAL” Foods Tuna or chicken with noodles Instant oatmeal
Rice & cheese
Bagels w/ cream cheese (comes in packets)
Precooked (or fresh) pasta – not dried
PB&J
Packaged soups (not cans)
Hot & cold cereals
Pancake & muffin mixes (remove from box)
Raisins
Carrots – eat first day out
Tea in bags
Coffee in bags – except for us purists

13. Planning Meals Energy bars & jerky are great for lunch
Include spices and seasonings
Homemade cookies & brownies are great
Fresh meat & dairy products are heavy and spoil quickly (cheese lasts longer)
Treat yourself the first day out

14. Planning Meals Think one pot Think spoon
Think small light stove & fuel
Just add water when possible
Take a little olive oil
Plan on ounces per person per day
Bake a cake!!