Breathing Tips to Improve Hiking Experience

Tyler Grasham Hiking Photo

Hiking remains my passion; after many years I still look forward to the next hiking adventure. In this post, I will be writing about some essential breathing tips you need to know before going on your next hiking adventure.

I am sure many people will agree that hiking on paths that lead them to higher altitudes is an amazing experience. At the highest point, you can reach the level of oxygen may be low because of the altitude. However, that won’t stop you from enjoying the experience and view at the top.

You will also find the tips I have compiled for this post helpful if you are just going on a normal but long hike. If you are the one who needs to rest very often when you go on a hiking trip, this post will also be an interesting read for you.

During a hiking experience, many parts of your body work together to help you get through the amazing experience. Your heart and lungs are like the ‘engines’ that support your muscles (arms and legs) during a hike. This is how it works; your lungs ensure breathing supplies enough oxygen to the bloodstream. This blood rich in oxygen is then circulated in your body, reaching the muscles in your arms and legs to support the work, and improve your endurance.

If you find out that you run out of breath too quickly during a hiking adventure, you are probably breathing in a wrong pattern, hence the sudden feeling of exhaustion soon after you start walking along the path you have chosen for hiking. – Tyler Grasham

 

Here are my top tips to help you enjoy a better hiking adventure without feeling exhausted or running out of breath too quickly;

Slow rhythmic breathing

You can gain more endurance by breathing slowly following a particular rhythm. This breathing pattern ensures your heart rate is consistent and your muscles get a steady supply of oxygen during the hiking experience.

Count your steps

You may learn to do this subconsciously over time, what’s more, after a few experiences; your mind becomes used to the breathing pattern. Counting your steps helps you avoid straining too much which can distort your breathing pattern when the heartbeat increases. So count your steps and flow with the inhale/exhale pattern.

Breathing through your nose

There have been many debates about breathing through your nose during a hiking exercise. It helps to protect your from allergens in the outdoors if you are prone to allergic reactions. However, from my experience breathing through the mouth is more effective. So, if you are worried about allergens, this is what you can do- inhale through your nostrils and exhale through your mouth. This way you can get enough oxygen in your blood to reach the muscles working so hard during the hiking experience.

It is also important to plan your hiking, know where the stops are and when to drink some water. When is your next hiking trip? Try these tips and don’t forget to share your experience.

How to Keep Your Property Safe When Hiking

Tyler Grasham Backpack for Hiking

It is important that you go with the right hiking gear and equipment during every hiking adventure. It is easy to overlook some stuff that may not seem very relevant, but you can never tell. Everything should be complete before you head out to enjoy an amazing hiking experience.

Your choice of hiking gear will depend on the trail you have chosen. However, there is some basic hiking equipment you must always have in your gear every time you go hiking. For example, you must carry along flashlights (even if you plan to go hiking and return before the sun goes down), water bottles, hunting knives, mobile phones, hats, sunglasses, cameras, compass or a map of the hiking trail, medication, and other essential tools you need.

Hiking is an exciting experience, it is now recommended to people for its health benefits, however, and hiking becomes a hobby after a while because it is quite addictive. Hiking ranks at the top when you mention favorite outdoor activities. When you go hiking, you can say it was a wonderful trip when you return safely with all your gear intact.

However, there have been so many cases where people report missing items; sadly they did not know where or when these items got lost during the hike. I will be writing about some tips and methods you can use to prevent your hiking stuff from getting lost.

It can be frustrating if you have to buy new hiking equipment for your gear every time; the following tips will help you avoid this situation;

Make an inventory

You can start by writing an inventory to identify all the items you have prepared to carry along during the trip. Your inventory should include the smallest and largest items. Study your inventory to know how these items can be securely stored.

Use a good hiking backpack

There are special backpacks that have been designed for hikers. These backpacks are designed to have multiple compartments where you can store your hiking gear securely. After studying your inventory, you can select the most appropriate places to store each of your hiking equipment.

Packing for your hiking trip

You should pack up your hiking items carefully; all items should be placed in the bag and securely locked. Backpacks can have zippers or secure clasps; you should check to ensure they are working properly.

Choose the right hiking clothes

You can choose clothes such as shirts and shorts that have extra pockets for storing stuff. You can keep small items such as mobile phones and hunting knives in your pockets to reach them easily when necessary.

Replace items in your backpacks

During breaks or when you need to take anything out of your hiking backpack, always ensure you keep it back into the backpack. For example, water bottles should be kept and secured after drinking.

It is also important that you keep all the compartments of your backpack locked at all times even after taking stuff out. No worries, this can quickly become a habit after a while. If it is convenient, you can also take a quick inventory to ensure nothing is lost.

There you go, apply these tips to avoid losing valuable stuff when next you go hiking. – Tyler Grasham

FRESH FOODS AND VEGETABLES FOR BETTER HEALTHY DIET

The Tyler Salad from Tyler Grasham

There are many varieties of vegetables and fruits available and there are many ways to cook, prepare and serve them. It is recommended that you should eat at least two kinds of fruit and five types of vegetables every day in order to attain good health. The importance of fruits and vegetables as part of your diet can never be overemphasized, this is why nutritionists and doctors advise their patients to always make consumption of fresh fruits and vegetables a part of their meal.

They are naturally good for the body because they contain minerals and vitamins that can help to keep the body healthy. They also help to boost the immune system and as such they protect against certain type of diseases. The health benefits from eating fruits and vegetables as part of your well-balanced, healthy, regular diet, and active lifestyle is enormous and should not be underestimated.

The interesting part is that there are different types of fruits and vegetables to choose from.

Vitamins and Minerals in Vegetables and Fruit

Fruit and vegetable contain vitamins and minerals such as Vitamin A (beta-carotene), Vitamin E, Vitamin C, phosphorus, zinc, magnesium, and folic acid among others. Folic acid helps to reduce blood levels of homo-cysteine, a substance that reduces the chance for contracting coronary heart diseases.

Fruits and Vegetables Protect Against Diseases

Fruits and vegetables contain biologically active substances such as plant chemicals or phytochemicals that help to protect from diseases. If you eat fruits and vegetables regularly, you will have a lower chance of contracting stroke, type 2 diseases, cardiovascular diseases, hypertension, and cancer among others.

Fruits and Vegetable Enhances Good Health

Fruits and vegetables are low in sugar, salt, fat, and they are a good source of dietary fiber. A regular intake of fruits and vegetables will help you to lower cholesterol level, burn out excess fat in the body, and also helps you to lower blood pressure.

Types of Vegetables

Vegetables are available in different varieties and can be classified into the following biological groups;

  • Cruciferous: Vegetables that fall in this category include Broccoli, Sprouts, Cauliflower, Cabbage, and sprouts among others.
  • Root: Examples include potato, yam, and sweet potato.
  • Leafy Green: Examples include Spinach, silverbeet, and lettuce.
  • Allium: Vegetables that fall in this category include garlic, shallot, and onion.
  • Marrow: Examples include cucumber, pumpkin, zucchini.

Types of Fruits

Fruits are fleshy, sweet, and edible part of plants. They usually contain seeds, they are eaten raw, although some varieties of fruits can be cooked. There are different types of fruits depending on their shapes, colors, and flavors. The common types of fruits that are can be easily gotten and introduced into your diet include pears, apples; citrus such as oranges, mandarins, and limes; stone fruit like plums, peaches, apricots, and nectarines; berries like blueberries, kiwifruit, strawberries, and raspberries; Melons such as watermelon, melons, and rockmelons; tomatoes, and avocados among others.

The easy with which these fresh fruits and vegetables make it easy for you to easily introduce them into your diet and you will be amazed at the results you will get. Hence, make it a point of duty to take enough fruit and vegetable and you will be healthier for it. – Tyler Grasham

BENEFITS OF EATING FRESH FOODS

Tyler Grasham Healthy Lifestyle

Fresh foods are foods that are harvested as soon as it is ripe and they are eaten within one to two days without any additives or packaging. Fresh foods are more nutritious because the longer they stay on the plant until it ripens, the more nutrients they will have. Research have shown that packaged foods are a source of hormone-disrupting chemicals such as plastic softener and Bisphenol A (BPA) while it has been discovered that eating fresh foods has the capacity of reducing these chemicals by half in three days.

Eating fresh vegetables and fruits has a tremendous impact on the body as they are more nutritious. People who eat fresh vegetables and fruits as part of their diet are less likely to be susceptible to chronic diseases. Fresh foods provide nutrients that are vital for the maintenance and health of the body because of the many benefits that it offers. We will take a look at s me of these benefits below.

Benefits of Eating Fresh Foods

  • Economically, fresh foods are cheaper as they can be gotten directly from the farmer’s market, and farm shops.
  • They are more nutritious than packaged or processed foods.
  • Fresh foods are tastier.
  • They are more environmental friendly as there is no need to dispose any packaging.
  • Fresh foods are rich in nutrients such as potassium which may help to lower blood pressure, reduces bone loss, and also has the ability to minimize the risk of developing kidney stones.
  • Eating fresh vegetables help to lower the intake of calorie.
  • Fresh vegetables and fruits that contain fiber helps to reduce the risk of type 2 diabetes, obesity, and heart diseases.
  • Introducing a diet of fresh vegetables and fruits into your meal will help to protect against certain kinds of cancers.
  • Fresh foods may help to reduce the risk of contracting heart diseases.
  • Introducing fresh foods into your meal will help to lower blood sugar level in the body. Sugary food like fruit juice, ice cream, and s da among others will lead to an increase in blood sugar level in the body.
  • Most process foods contain excess fat and as a result leads to obesity while fresh foods help to result in loss of weight because it contains less fat.

Most of the packaged and processed foods contain toxic chemicals that can affect the body cells in the body and this may lead to development of cancer cells that build up over time. Hence, to avoid this kind of unhealthy diet, try as much as possible to limit the consumption of processed foods to the barest minimum.

The most interesting part is that it is so easy to source for these fresh foods as it can be gotten directly from farms and other places in your locality at very affordable prices as compared to the prices of these processed and packaged foods. Incorporating fresh foods into your daily diet will go a long way in keeping you healthy and the impacts are enormous. You will look fresh, strong, and healthy in every manner.

How To Improve Your Hiking

Tyler Grasham‘s tips on improving hiking

Have you ever tried to hike before? How did it go? Chances are that you were out of breath and tired before you got to half of the way. You probably were of the opinion that you would never try hiking again, at least not until you get some help on how to improve your hiking.

Truly, hiking is a tiresome activity, but with some help, you can improve your hiking experience and endurance. Here are some ways by which you can do so.

1.    Get the Right Gear

Everything is easy when the right tools are used. You cannot expect a gardener to use a fork when he should use a rake. Invest in a pair of quality hiking boots. You don’t need to buy the fancy expensive ones, but you would need to buy boots based on the kind of terrain that you intend to hike.

You would also need to get good socks to accompany the boots. Wool socks that are above the ankle or the ones with anatomic shapes will serve you best.

2.    Train Ahead

Now that you have your gear ready, you need to train for the hike. It is no secret that more fit you are the better. So if you feel that you are not fit enough, you should start exercising.

Take walks around your neighborhood, use the stairwells at every chance you get instead of the elevator or escalator. You could also decide to start spin classes or go on smaller hikes depending on your level of fitness.

3.    Measure your cadence

Cadence has to do with the steps you take and how consistent they are in time and length. You would want to make sure that you pick a pace that you can keep for hours.

Don’t start the hike too fast or quickly because that is one sure way to wear yourself out. Keep your steps short and steady.

4.    Work your lungs

Taking deeper breaths would help to prevent fatigue providing your muscles with oxygen that they so need.

Also when climbing do not hunch. Hunching might seem like the right thing to do, after all, you want to watch your stepping. The thing about hunching though is that it restricts breathing which is not good for hiking.

Conclusion

Hiking can be so memorable especially when you reach the summit of the hill you intend to climb. It would be a sad story if you don’t get to see that amazing view.

Follow the recommendations above, and you are sure to get on top. Also, don’t forget to stay hydrated and hike in areas that are safe and legal.

Why You Should Cook With Fresh Ingredients

A lot of people prefer cooking with processed food because they feel it’s easier and faster. The truth about processed foods is that it’s almost never fresh and chemicals are always added to keep them preserved for who knows how long! These chemicals tend to affect our bodies one way or another. Cooking with fresh ingredients has a lot of amazing health benefits and they make the meal tasty and rich in natural nutrients. Below are more reasons why you should cook with fresh ingredients.

•    Health Benefits

Fresh ingredients retain more nutrients and that’s a fact. With all the preservatives and additives in processed foods, the nutritional value is reduced drastically and it becomes more harmful to your health. Most processed foods have been stored for a long time and these chemicals are added to increase their shelf life and make to them seem fresh. With fresh ingredients, you’re the boss of your own meal!

Fresh foods have enzymes that aid digestion and also breaking down of food to give your body the required nutrients and freezing reduces enzyme activity. Processed foods tend to have a high level of sodium and also, storing foods in tin cans, plastic wraps or bags and plastic containers infuse toxins into the body which isn’t healthy in any way. To avoid health issues, get comfortable cooking with fresh ingredients and try to avoid processed foods.

•    Better Flavor

With fresh ingredients, your meal would be richer in flavor, nutrients, and appearance. The natural juice from the ingredients improves the taste of your meals and also attracts your family and friends to eat healthily. Processed food loses taste easily because of the chemicals added and the long storage time. Cooking with fresh ingredients gives you the confidences to store leftover meals and still get a reasonable amount of flavor left when eating it the next day!

•    Save money

Purchasing fresh ingredients can be more expensive than processed foods but considering your health and that of your family, it’s worth it. Getting processed food, in the long run, harms your health and takes you to the hospital where you’ll end up spending more money. Fresh ingredients have more nutritious values and reduce your medical bills to a large extent.

 Prevention is always better than cure so do yourself a favor and start cooking with fresh ingredients!

The Importance of Healthy Meal Planning

Tyler Grasham Healthy Salad

A person with a plan is most definitely a person with more control over their affairs and also is a person that has the comfort of relatively more certainty because plans are made to ensure effectiveness. So in home management, plans have to be made to ensure the home runs as smooth and hitch-free as possible, plans such as; financial budgets, saving plans and healthy meal planning should be made.

What then is meal planning? Meal planning is a decision that involves planning what an individual or a family eats; this involves; what to shop for, what is needed (in terms of nutritional value) and how to prepare the meals and so on.

Needless to say, the advantages of healthy meal planning are a lot, and perhaps it is worth considering and implementing. To help sway you toward making this change let’s have a look at the benefits of drafting a healthy meal plan.

Makes for a More Efficient Living

According to Tyler Grasham people often times have very busy and hectic lives, and because of this, they tend to not pay a lot of attention to what they eat and how their feeding habits affect their quality of life, planning your meals helps take care of this. Most people whether single or in a family unit, most times don’t have the time to eat a proper breakfast or have one at all, a healthy meal plan helps with this situation because you are able to plan ahead for the week or any period(s) of time what you would be having and also planning the ideal breakfast, we can also plan out our lunch and dinners. Also we spend a lot of time going back and forth to the grocery store and while there, we spend a lot of time also trying to figure out what to buy, but when we plan our meals we know exactly what we want and we get enough to last for a given time period (usually a week) and this helps us manage our schedules and time better.

Provides more Food Options

Most times we survive by eating almost the same things all the time, or we just live mostly on junk foods which isn’t just boring but also unhealthy. Effective planning of healthy meals means we will have to find out what healthy foods are out there and healthy food recipes, in doing this we are able to discover a variety of new meals that are healthy, fun and delicious to eat, because as they say “variety is the spice of life.”

Helps Save Money

For most of us trips to the grocery store means buying all sorts of stuff which could include things we need and things we want, this most times means we are spending a lot of money on food. When you or your family draft a healthy meal plan, it helps you make better decisions and modest budgets because you will have to make a checklist of the necessary, healthy foods and therefore spending more on needs and way! Less on wants.

Eating Healthy

What we eat goes a long way to determine our health and quality of life, because eating healthy meals in the right proportion helps; keep weight in check and keeping the heart healthy,  eating healthy foods even help improve our mental and physical performance. Planning healthy meals entail;

  1. Learning about the daily nutrient requirements, learning about this will help understand what to eat and the amounts you require daily to be healthy.
  2. Knowing healthy foods to shop for, foods like fruits and vegetables that provide us with necessary vitamin and minerals, proteins which are good for children and for building muscle mass, carbohydrates which provide a lot of energy to help you fuel metabolic processes and so on.
  3. Helps those trying to manage certain health conditions know and eat meals that will help them recover from their condition.

If you decide to plan healthy meals for yourself and your family, it will definitely be helpful to get advice from a certified dietitian. You can also research on healthy food recipes to help keep you and your family happy and healthier.

Enjoying Nature While Hiking

Hiking Quote
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If you are a lover of nature and everything in it, then we are certain you will love hiking. Hiking is one of the best ways to be in direct contact with nature while getting a great workout in the process. A lot of people go on hikes and end up focusing completely on the workout while missing out on the beautiful natural scenery laid out before them. In this post, we will share some tips that can help you take in the full beauty of nature while hiking for exercise. Talk about a win-win situation!

Take many breaks

It’s easy to just keep walking without stopping to take in the beauty of your surroundings and this often happens when you are completely focused on exercising. To enjoy nature in its full glory while hiking, take more breaks mid-walk and just do as little as looking around you, taking a picture or breathing in deeply. This makes all the difference in the world as you will get a good workout and a great view of your environment.

Observe animals from a safe distance

You can only enjoy the full beauty of wild animals when you are not in their faces. Pick a safe spot and just spend a minute to bask in their presence. This will help you appreciate nature a bit more and give you a great sense of inner peace.

Observe Hiking Etiquette

Yes, Hiking Etiquette! There is a great chance that you won’t be hiking alone as this is an activity loved by a lot of people. If you are in a group, try to keep it classy and quiet so you don’t distract others from getting a great scenic experience. Also, wearing bright colors might be a source of distraction to other hikers, so try to keep your choice of clothes subtle and with dim colors.

Leave things where you found them

This might be the hardest thing to do as nature has so many stunning pieces that you just want to take home with you. However, it is important that you leave items such as shells, precious stones etc. where you found them so others can have a chance to enjoy it too.

Hiking is a great experience and an awesome way to appreciate nature! If you are a lover of the activity, try to take note of the tips in this post as not only will they give you a great experience, they will also make hiking beautiful for others.

A Beginner’s Guide to Hiking

Tyler Grasham Runyon Canyon

Tyler Grasham believes that hiking is an activity that is beneficial to the human body , aside from the fun it brings, it helps to battle depression and stress.

It is an exercise that helps to strengthen the muscles, reduce body weight, boosts the density of the bones, strengthen the hips and legs, helps with body stability, reduce the probability of heart problems,  improve  blood sugar level, blood pressure and it is also a great way to get in tune with nature to help clear your mind.

According to Tyler Grasham, hiking is more than taking long and laborious walks outside; there are things to consider before you decide to pick your boots and go hiking.

Before you go hiking, these are the basic and tangible things you need to know:

You need to choose the trail you’re walking on. Don’t pick an unknown destination for starters. Work with your immediate environment.

Decide how far you are going. You need to decide for how long you are hiking. You don’t need a very long distance for starters, choose a short trail you can work with, as you progress, you can lengthen your trail.

Decide if you’re hiking with company or going solo. If you are the type who likes company, you can join other hikers.  But if you need an alone time by yourself, then you need to go solo.

Get acquainted with your chosen trail. As soon as you have chosen your hiking trail, get a map of the place, to familiarize yourself with every nook and cranny of the trail. You can also check online for reviews about the location.

Notify your folks about your trip. Don’t just up and leave. Make sure someone close to you is aware of your movement. Tell them your itinerary, so that they can know when to send out search parties, in case you’re not back by the expected time of arrival.

Check the weather forecast. The weather will determine what you’re bringing with you, your attire, how long and how far you’re hiking.

Dress for the occasion. There are the right clothes and shoes for hiking. Get yourself quality hiking socks, shoes or boots, wool top, and nerdy or light sporty pants. Don’t do cotton materials. Hats and gloves are optional.

Things you need in your backpack. Because you’re a beginner, you need not carry a heavy backpack. You need a light backpack so as not to get tired easily. These are the list of things you need for your hiking :

  • Water bottle containing at least a liter of water. You need a liter for every one hour.
  • Sunglasses and sunscreens. You don’t want to have sunburns after your hiking.
  • Trekking Pole. It helps reduce stress on the knees. Provides extra support, strength, and stability.
  • Map/Compass. You don’t want to get lost. You need a map and a compass to navigate your way around. The good thing about compasses is they are lightweight, can’t run out of power and can function in any weather.
  • GPS Tracker. In addition to a compass, you need a tracker to send our SOS alert in case of an emergency.
  • Cell Phone. You can’t be away from your mobile phone during hiking. You might need to get in touch with anyone on your phone.
  • First aid kit. This is needed in case of injuries like broken knees, ankle sprain, and emergency health issues.
  • Flashlight / Lighter. For making light in a dark place. Or to make a bonfire if you decide to camp overnight on your trail.
  • Knife. For protection against trespassing humans and dangerous animals like bears and snakes.
  • Blanket /shelter (tent). This is needed in case you decide to camp overnight.
  • Insect/ animal repellent. To ward off insects and animals.
  • Food. You don’t need to go with heavy meals. Light snacks like fruits (apples and banana will do), crackers and nuts will suffice.

Don’t leave any trace. Make sure the only thing you have trailing your hike is your footprints. Don’t litter your trail with dirt. Ensure you keep your trail clean.

With this information, I believe you’re good to go on your hiking trip, and you have all it takes to have an amazing hiking trip.

 

 

 

Top Ten Benefits of Hiking

For a long time, hiking has been known to be beneficial to the overall human health. It has been known to cure a whole lot of health challenges. Hiking benefits your physical, mental and social health in more ways than one, and it can be proved in the ways highlighted below, by Tyler Grasham.

Tones the Entire Body

Hiking regularly can tone up your entire body, especially your lower body region. Even better, carrying backpacks while hiking can increase the endurance level of your upper body as well.

Clear Your Mind

A mental health benefit of hiking is that it clears your mind from everything and anything you might have been worrying about, especially if you hike in areas around the countryside. You get to smell the fresh air and enjoy the magnificent views. This makes you appreciate the beauty of nature even more.

Disconnect from The World

In this technological age that we’re in, our heads are always buried in one gadget or the other. Hiking takes you away from screen time and allows you to see the world in its natural and vulnerable state. This can help to relieve forms of fatigue.

Increased Creativity

Since hiking is done outdoors, it increases your attention span and creativity when you come back into the real world.

Improves Mental Health

Hiking can help reduce symptoms of anxiety and fear in humans. It has a way of making one forget about life worries and live in the moment.

It Aids Quick Healing

After the body must have recovered from chronic illnesses like cancer, hiking can aid the entire healing process and prevent further health challenges.

Aids Weight Loss

If you’re not a fan of gyms and intense workout sessions, you can still lose weight by hiking. The weight loss would be visible when you hike up to two times in a week.

Diabetes Control

Hiking in a regular basis prevents and controls the level of blood sugar in your body system. It works by giving your entire muscles the perfect workout it needs to move glucose all around the bloodstream.

Socialization

Hiking helps you meet new people with different and multi-faceted backgrounds. It can help you develop a bond, especially when you choose a buddy or partner to hike with at an appointed time.

Curbs Depression

Hiking is one of the therapies that help people suffering from chronic depression to get better. With hiking, they can feel less suicidal and become happier people for themselves and those around them.

Hiking is not something you get good at in a day; you need to start gradually. At the initial stages, it is advisable that you hike for short periods of time. After that, you can gradually move up to high terrains and hills. In no time, you’ll get a hang of it.