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

Why You Should Cook With Fresh Ingredients

Tyler Grasham Fish Market

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.

https://www.youtube.com/watch?v=HrWma96CIDI&feature=youtu.be
Tyler Grasham Top Reasons to Cook with Fresh Food

•    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,Tyler Grasham believes, 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!

How To Prepare For A Hiking Trip

Tyler Grasham Hiking Picture

Hiking is fun, hiking is thrilling. Hiking is adventurous, but hiking can turn out to be very risky. So should you miss out on the many pleasures of hiking because of its dangers? The answer is no. What you should do instead is make adequate preparation when going on a hiking trip, and by so doing, you will up the goods of hiking and reduce the dangers to the barest minimum.

Choose Your Trail And Research It

If you’re going on a hike, you should have a good idea of what’s in store for you. Choose where you’re going to hike and make sure it is accessible and risk-free. Where you are going to hike and the length of your hike should be according to your physical ability so you don’t end up going on a trip that is too tasking for you. Try to find out as much as you can on where you’re hiking so you know enough about where you’re going and what to expect.

Make Sure You Are Fit For The Trip

If you are not fit for the trip, do not think of the trip. Hiking is a challenging sport, and as such, you should be physically prepared when going for a hike. Make sure your all-round fitness level is high enough, do exercises, Yoga might even help to up your fitness.

Carry A Friend Along

Hiking alone may have its own advantages but it is highly recommended that you hike with a friend or more. You have that friend that makes a very interesting company, or that friend that never stops talking about hiking, take them with you. However too large hiking groups are not advisable, but a small company of friends is good to go. You may never know what would happen along the way, a helping hand might be very helpful.

Tell Someone About Your Hike

Someone at home should know about your whereabouts when you go for a hike. Leave information behind about where you’re going, when you leave and what time you’re supposed to get back. Also, make sure you notify the person when you get back from the hike. This ensures that if any unforeseen event happens, the person would know what to do and how to get help.

Dress For The Occasion

Go for a hike, but while you’re at it, wear clothes that will not be a drawback. Wear clothes with textures that are comfortable on the skin, with lightweight boots that are fitting and at the same time have space for the toes to move around. Rub sunscreen too.

Pack The Right Gear

Hiking is aided by some equipment and it is paramount that you carry them along when going on a trip. A cellphone, whistle, compass, map, insect repellents, flashlight, raincoat, and a fire starter are some of the things you should have invited your backpack when going for a hike. But at the same time, do not pack like you’re traveling overseas.

Pack Light Food And Plenty Of Water

You’re sure to get thirsty when going on a hiking trip. So make sure you carry enough liters of water with you, depending on how long your trip is. You should also make sure you are well hydrated before going on a trip. The food you should pack should be very nutritious, but light as well. This will ensure that you get enough energy you need for the trip and don’t get weighed down as a result of heavy food.

Carry A First Aid Kit

A stitch in time saves nine. There might be mishaps during a hike. Having a first aid kit with proper medicine and equipment inside would have take charge of such situations before they get out of hand. Bruises, cuts or some other form of hurt might occur so you have to be prepared to switch to nurse mode and handle it properly.

Know When To Stop

Four hundred meters to the end of your trip, you run out of water, you’re badly hurt or it’s dark, turn around and go home. Yes, you’re very close to the end of the trip, but you are even closer to getting into avoidable danger. Turn off your competitive spirit and stop the hike. You will live to hike another day.

These tips are golden and if you adhere to them, you would certainly have your best hike trip yet. Happy hiking! – Tyler Grasham

Benefits of Eating Whole Foods

Tyler Grasham Healthy Salad

For some reasons, have you ever found eating boring? Now, if you have, you probably think you’re awkward. Good news is, you’re not. Most of the time, food gets really uninteresting when we are all over anything outside nature.

So if you agree that it’s not just about eating as much as we need to eat right, you will find it interesting to know how important eating whole foods can be to you and all yours.

Eating Whole Foods

Whole foods are not complicated. Instead, they come as much as possible in their natural states without being refined or processed and are still being fit to feed on. They are mostly single-ingredient foods which can be grains, legumes, fiber, fruits and vegetables, and feeding on them brings you on some of these:


Balanced Nutrients

Basically, unprocessed plant or animal foods have all the mineral, vitamin and mineral you need for a good health. It is what you get eating orange slices rather than taking an orange juice–you are sure to have the appropriate percentage for vitamin C from the former.


Healthy Heart

Whole foods give you good fats and magnesium, with antioxidants to help you build a healthy heart. When you feed on them, you can fight against heart disease, inflammation, and other cardiovascular problems.


Reduced Sugar

Most processed foods are sugary, and can make you unhealthy. While some whole foods may contain sugar, they are not in high proportion as they are in manufactured foods. With whole foods, you’re safe from the risks associated with lots of sugar.


Skin Health

Nutrition studies reveal that eating vegetables, fruits, fish and olive oil can help maintain skin elasticity, prevent wrinkles and skin aging problems. You can reduce acne on your skin when you feed totally on unprocessed foods.



Improved Dental Health

Refined carbohydrates or sugar can increase your risk of getting a dental decay because the decay-causing bacteria would find something to feed on. However, whole foods help you prevent this because they are unprocessed and are low in sugar.

Conclusion

It may not be so easy getting off processed foods totally, but you can begin by reducing your intake of them. You may take whole grains rather than refined ones, and fruits instead of supplements. You sure have a lot of variety with natural foods which won’t make eating as boring as taking chemicals all the time. More than that, whole foods will take you high on benefits which are good enough for health and life.

How Hiking Is Exercise For The Body and The Mind

Tyler Grasham mind stress relief

Did you know that hiking as it were, is not only a fun providing activity? Yes, the importance of hiking activities goes beyond the associated leisure and recreational benefits that come with it. Now, they have been found to bring some essential significance to the body and mind of the hiker. As such, it is essential for people to understand how this activity helps the body, so that it encourages more people to engage in it- with a more informed mindset.

The relevance of hiking in improving overall body and mind functions

The following are some of the proven relevance of hiking, to the way your body and mind performs in the short and long run:

•    Helps improve cardiovascular functions

Research has shown that regular hikers are more likely to have a comparatively improved cardiovascular health. This is because climbing activities help strengthen the heart- as a result of increased heart rates during the duration of the activity. Consequently, chances of coming down with the some of the common heart diseases, are considerably reduced.

•    Helps relaxes the mind and eases off stress

Hiking activities help ease your mind of anxiety and stress. It can achieve this since the activity triggers the release of soothing endorphins. By this, we can say it is a better way to wear off the culminating effects of the tedious everyday work activities and their many tasking requirements on the mind.

•    Effective in boosting bone density

Note that hiking is classified as a body weight-bearing activity, and as such, exercises the bones to gather some required density. The effect of this is a strengthened body bone framework, which implies reduced chances for fragile incompetent bones, and other diseases like osteoporosis.

•    Helps in body weight control programs

If you need an effective calorie-shedding road-map, then you should consider implementing a scheduled hiking program for yourself. Tyler Grasham believes that since the climbing activity is characterized by increased energy use, the hiker tends to lose more calories by this singular. Hence, hiking provides an effective, cheap, and safe way to losing weight.

Now when starting out on your hiking program, it is important to ensure that you’re well prepared for each time you go out. Make sure you’re sufficiently hydrated for each time you’re on the move; this means you should always have water with you. In addition, you should get a guide who can provide all the support you may need

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.