What to Pack: How to Prepare for a Great Outdoor Adventure

What to Pack: How to Prepare for a Great Outdoor Adventure

by | Feb 28, 2023 | Protect the Planet, Quality of Life

The key to making any outdoor excursion enjoyable is to be prepared before you head outside.

In our last article, we shared how to best dress for your next great outdoor adventure.  Today, we’re sharing how to pack for your next trip in the wide outdoors.

Here are the 10 Essentials You Should Have on Nearly Every Outdoor Excursion.

Preparedness can be the difference between a wonderful winter hike or a miserable experience and can mean the difference between life and death if your outdoor adventure goes awry.  

Ensure that you are prepared for whatever comes by packing these 10 essential items in your daypack: 

  1. Headlamp: One or two of these, plus spare batteries.
  2. Navigation: Physical map of the area you are exploring, and a compass. While using your phone for directions using AllTrails or other apps is very helpful, you shouldn’t rely solely on it.  Your battery may drain quickly in cold weather, leaving you with no map or idea of your location and how to return to your starting point. Carrying a rechargeable phone battery is always a recommended item to have in your bag.
  3. Fire Source: Waterproof matches, lighter, and outdoor portable fire igniter. It is always better to have two sources than one in the event that one may not work due to excess moisture.  
  4. Water: Carry 2-3 liters in a wide-mouth Nalgene bottle or insulated wide-mouth bottle depending on your outdoor activity’s length and activity level. 
    1. You can bring a mini lightweight outdoor water filtration system such as Sawyer’s, Grayl, or another brand to help you gather more potable water should you run out. Water can freeze quickly, however, in freezing temperatures, so a water filtration system may not be helpful if the water sources are frozen. 
    2. To prevent your water from freezing, you can create a wool or fleece insulator covering to place around your bottle. Ensure the lid is tight, then pack your water bottle upside down in your bag since water freezes from the top.
  5. Knife/Multi-Tool: The knife/multi-tool is vital as you never know when you may need to use it for first-aid, gear repair, or for cutting.  
  6. Food: Carry a variety of food options and more than you need, as you never know what circumstances may require you to need it. Some snack ideas to consider are protein bars, fruit, nuts, cheese, sardines, crackers, peanut butter-banana tortilla roll-ups, soppressata or pepperoni rolls, and pickles. 
  7. Extra Clothing: One or two pairs of merino wool socks, sock liners, an extra moisture-wicking base layer, bandana, neck gaiter, and gloves or mittens.  These are all essential if you are out longer than anticipated and are cold from sweat.
  8. First Aid Kit: Know how to use this before it is required, and ensure your first aid kit is fully stocked in the event of an emergency.  There are several types of first aid kits with variable pricing depending on the kind of adventure you are pursuing.  
  9. Shelter: An emergency blanket should be a part of your essential items as it helps with hypothermia should the weather become inclement. An emergency blanket can also provide protection from the elements if needed.
  10. Sun Protection: Sunscreen is a must even on a cloudy day, as the sun’s rays could come through the clouds causing your skin to burn. Sunscreen also helps to keep your skin moisturized during dry cold weather and helps with windburn. Sunglasses and lip balm are also requirements for your sun protection kit.
While the following list is not required, it is highly encouraged that you consider bringing the following, depending on the type of adventure you are embarking on:

  • A set of binoculars or a monocular, to help you view wildlife up close without disturbing them. 
  • Trekking poles, which help take weight off knees and assist with stability and balance over hills, rocks, and uneven terrain.
  • YakTrax or crampons, if you are hiking on uneven terrain with packed snow and icy conditions.  YakTrax and crampons are invaluable and help you grip as you are ascending/descending a hill or walking on level trails. 
  • A small bag for any trash and garbage collected on the trail.
  • Journal and pen, to keep notes.
  • A camera, to help you capture beautiful scenery and wildlife.
  • Portable battery pack and charging cord, or solar charger for charging electronic equipment.
  • Bandana
  • Whistle, used for distressed emergency situations.
There are many resources available to help make your winter outdoor activity a memorable and enjoyable experience. 

Be prepared by checking out regional recreational outfitters, outdoor retail shops, and YouTube, to name a few. Better yet, join an outdoor adventure group and get involved with an organization to help conserve, preserve, and protect our great natural resources. We promise you will receive so many joyful benefits in return!

Lastly, and most importantly, always leave a message or note with your loved one or neighbor to let them know where you are going, including the trailhead or route you plan to hike and your approximate return time. 

Have fun out there!

Written by Yvonne Dwyer

Written by Yvonne Dwyer

Master Naturalist and OPL Content Contributor

“It is truly an honor for me to be a contributor to One Planet Life. By sharing my experiences and lifetime of learning, I hope to inspire conservation, sustainability, stewardship, and awareness of enjoying the natural wonders of the world for the wellbeing of people and the planet.”

What to Wear: How to Prepare For a Winter Outdoor Adventure

What to Wear: How to Prepare For a Winter Outdoor Adventure

by | Feb 23, 2023 | Protect the Planet, Quality of Life

Wear proper attire to get the most enjoyment out of your winter outdoor adventure!

Winter can seem long and bleak, especially if you live in a cold climate. Getting outside in the refreshing cold air – no matter the weather or temperature – is good exercise and a great way to mentally recenter and practice mindfulness in a new setting. Your winter outdoor adventure requires the right clothing, sturdy waterproof boots, a daypack filled with essentials, and a positive attitude. 

Proper clothing is essential for your winter (or any!) outdoor activity.

To ensure you are comfortable on your adventure, you should first understand what fabrics are best for your activity, as well as how to layer your clothes effectively.

Your body heats up during physical activity, and while sweating is good, overheating is not.  Excessive sweating in a cold climate can lead to hypothermia, which occurs when the body’s temperature cools to 95 degrees Fahrenheit or less.  While hypothermia is typically associated with very cold climates, it is possible to get hypothermia in temperatures above 40 degrees Fahrenheit if the body remains wet due to rain, excessive sweating, or submersion in cold water.  To avoid this health emergency, layer your clothing so you can release heat and minimize sweating while on your adventure.

Choose the right base Layer.

The base layer of your clothing should be form-fitting and moisture-wicking, which will help trap heat but still release moisture.  Synthetic fabrics or, better yet, natural merino wool are excellent choices for layering, as they excel at keeping you dry, warm, and comfortable.

Base layers come in three optional weights:

  1. Lightweight: for moderate to cooler temperatures
  2. Midweight: for cold temperatures
  3. Heavyweight: best for below-freezing temperatures
Base layer of clothing
Understand the pros and cons of clothing fibers.

Synthetic materials are usually less expensive and are made from a host of chemically-based synthetics, such as polyester, nylon, polypropylene, and rayon. Synthetics are water-resistant and will keep you warm and dry as the heat and moisture from your body are captured in the fabric.  While more economical, the downside to choosing synthetic fabrics is that their production exacts a heavier toll on the environment.

Wool is a naturally grown fiber and is 100% biodegradable and renewable.  While it is a more expensive option, it is well worth the price, as it can absorb a significant amount of moisture before feeling wet.  Wool can keep you warm in cool, damp weather, especially when paired with a waterproof, windproof, breathable outer shell. The only downside to wool is that, once wet, it takes longer to dry than synthetic fabrics.  

Another natural alternative is merino wool, a microfiber material created from merino sheep wool that is wonderfully insulating and comfortable to wear with little to no itchiness. Like other wools, this material absorbs moisture without feeling wet and is biodegradable, naturally fire-resistant, and resistant to body odor, thanks to its antimicrobial properties.  As with other wools, merino wool takes longer to dry when washed.

Cotton should never be worn as a base layer for winter weather activities, as it holds onto moisture and does not dry quickly. Wearing wet cotton apparel can lead to hypothermia even in above-freezing temperatures, so avoid this fabric for your outdoor adventures.

Choose the mid-layer.

The mid-layer is your insulating layer, which is the primary protector of your body heat. It is nice to have a mix of synthetic and down mid-layers (sweaters/jackets), as both have their advantages and disadvantages depending on the weather conditions you may face while on your excursion. Packable mid-layers are a great choice, as they can be compressed in a pocket and easily stowed away in a day/backpack.

Synthetic mid-layers are good insulators and will keep you warm and dry even in wet weather.  Synthetic jackets combine layered sheets of woven polyester fibers to mimic the insulating qualities of down materials. While synthetic jackets are bulkier than down jackets, they are the material of choice if you will be out in wet conditions.

Mid-layer of clothing

Down is a natural insulator that is lightweight, compressible, and breathable, making this fabric a great choice for low-intensity excursions.  Down originates not from feathers but from the soft layer of feathers known as plumage found under the exterior feathers of ducks and geese.  There are varying fills for down jackets that range from 600-850; the higher the fill, the warmer and higher quality the jacket.  Down insulates best when it is dry and is not recommended for use in wet weather, as it loses its loft and insulating warmth.  

Choose the right outer layer.

You should choose a soft, hybrid, or hard shell outer layer that will retain heat and protect you (and your mid-layer) from rain, wind, sleet, and snow.

A Gortex shell is ideal.  There are many different types of Gortex products and materials that you can select. Look for an outer layer that has durable water-repellent properties (also referred to as DWR), as it will keep you insulated and dry.

Depending on your activity level and comfort, you may need to remove or add extra outerwear for your journey, such as a base layer, a merino wool or fleece sweater, and an extra pair of wool socks. It is always better to err on having more than less. 

Outer layer of clothing
Choose the right footwear.

Footwear is essential to any outdoor activity, which is why it’s important to make the right choice for you.  While you can start your footwear search with others’ recommendations, you should always take the time to try shoes on and ensure that the fit is good before you go on an excursion.  If you feel any rubbing or hot spots, try a different brand or style, as small fit concerns can magnify into larger issues once you’re on the trails.  Also, ensure that you are selecting boots, trail shoes, or other athletic footwear that is appropriate for the terrain you will be traversing.  An experienced outdoor sales representative from a reputable, quality retailer can offer advice on choosing the best waterproof or water-repellent footwear, insoles, socks, hats and gloves for your needs.

Winter Footwear

If purchasing outdoor apparel is cost-prohibitive, or if you’d prefer to make a more sustainable purchase, you can check out your local Goodwill or thrift stores for gently-used gear.  You can find many name brands such as Patagonia, The North Face, REI, Arc’Teryx, Marmot, and EMS for a fraction of the cost.  

You’ve got the gear…but you’re still not ready for your adventure yet!  Stay tuned for our next article, in which we’ll share how to prepare a daypack like a pro – and which ten essentials you should always have with you on any outdoor adventure.

Written by Yvonne Dwyer

Written by Yvonne Dwyer

Master Naturalist and OPL Content Contributor

“It is truly an honor for me to be a contributor to One Planet Life. By sharing my experiences and lifetime of learning, I hope to inspire conservation, sustainability, stewardship, and awareness of enjoying the natural wonders of the world for the wellbeing of people and the planet.”

Matar “Paneer” with Tofu Makes an Easy Vegan Weeknight Meal

Matar “Paneer” with Tofu Makes an Easy Vegan Weeknight Meal

by | Feb 16, 2023 | Dinner, Recipes

Indian cuisine has many delicious vegetarian dishes. Matar Paneer is a popular North Indian dish made with paneer (a cubed, semi-soft cheese) and green peas nestled in a silky, flavorful tomato-based sauce.

The recipe, despite its popularity, is made in numerous ways, and each restaurant and family has their preferred variation. I decided to replace the paneer with extra-firm tofu for an easy vegan weeknight meal. Serve this dish with basmati or jasmine rice and a few pieces of warm naan. I encourage you to get creative with your version!

Tofu may seem intimidating if you’ve never cooked with it before. Follow these helpful tips and tricks to master this healthy and versatile ingredient.

Vegan, Gluten-free

Serves 4
Prep Time: 10 min
Cook Time: 35 min
Total Time: 45 min

Ingredients

  • 1 block (14 oz) of extra-firm tofu
  • 2 Tbsp of oil, divided
  • 2 garlic cloves, minced
  • 1 inch of garlic, grated
  • ½ tsp ground cardamom
  • 1 cup of yellow onions, diced
  • 2 Tbsp tomato paste
  • 12 cashews
  • ½ tsp salt
  • 3-4 Tbsp water
  • Tofu Marinade:
  • ½ tsp ground cinnamon
  • 1 bay leaf
  • ¼ tsp turmeric powder
  • ½ tsp cayenne pepper, or less to taste
  • 1 tsp garam masala
  • ½ tsp coriander powder
  • 1 cup of frozen green peas
  • 1 cup of vegetable broth or water
  • 1 green chili, seeds removed and sliced (optional)
  • ¼ tsp salt, or more to taste
  • 3-4 Tbsp unsweetened coconut milk
  • ¼ cup chopped cilantro, for garnish
    Extra-firm Tofu
    Frozen Peas

    Directions:

    1. Drain tofu, place on a cutting board, and slice the block in half lengthwise so you have two pieces about 1” thick.  Wrap tofu in a clean towel or absorbent cloth, and then place another cutting board on top, sandwiching the wrapped tofu between the cutting boards.  Place a heavy pot (like a cast iron one) on top of the cutting board, and let rest for 10 minutes.  This allows the tofu to release any extra water, so that it can later soak up a marinade or sauce.
    2. Heat 1 tablespoon of oil in a large saucepan over medium heat. Add minced garlic, ginger, and cardamom and saute until fragrant.  Add onion and saute until onions are translucent and start to turn brown.  Add tomato paste and ½ teaspoon of salt.  Add cashews and continue cooking until the cashews soften.  Remove from heat and allow to cool.  Transfer to a blender and process until smooth, adding 3-4 tablespoons of water as needed.  Return the pot to the stove to be used again in step 4.
    3. While onion mixture is cooling, combine tofu marinade ingredients.  Unwrap the pressed tofu and place it back on the cutting board.  Brush the tofu marinade on all sides of the tofu and allow to rest for another 10-15 minutes to marinate.
    4. Using the same pan you made the onion mixture in, heat 1 tablespoon of oil over medium heat and add cinnamon, bay leaf, turmeric, cayenne, garam masala, and coriander, allowing the spices to profume.  Pour the onion mixture back into the pan, stirring frequently to ensure the mixture doesn’t burn.  Add peas, vegetable broth, and green chili, and stir until well combined.  Continue cooking on a medium heat until the sauce thickens, about 10 minutes longer. 
    5. While the sauce is thickening, heat a medium fry pan with a few drops of oil, and spread it around the pan.  Add the tofu blocks to the pan and saute for 3-5 minutes on each side, until the tofu is brown.  Remove to a cutting board and cut into 1” cubes, and then add to the sauce pot.  Add coconut milk and stir to combine.  Salt and pepper to taste.  When ready to serve, garnish with chopped cilantro.  Best served with basmati rice and a few pieces of warm naan.
    Kristina Shane

    This recipe is from of Home Chef and OPL Community member Kristina Shane.

     

    OPL Plant-rich Recipes

    Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

    Surprisingly Good Parmesan Tofu Cutlets in Marinara Sauce

    Surprisingly Good Parmesan Tofu Cutlets in Marinara Sauce

    by | Feb 16, 2023 | Dinner, Recipes

    This healthy and surprisingly good vegetarian take on the traditional Italian chicken parmesan recipe will turn you into a tofu fan. Tofu cutlets are so adaptable to whatever cuisine you prepare; simply change up the marinating seasoning and marinate for about 30 minutes or longer for a more intense flavor.  I like to prepare them as parmesan tofu cutlets covered with marinara sauce and sprinkled with shaved parmesan cheese and red hot pepper seeds. Add a side salad, and voila! – you have a delicious, nutritious dinner. Need a primer for cooking with tofu? Follow our tips and tricks for mastering this versatile protein.

    Adapted from Prevention’s Quick and Healthy Low-Fat Cooking

    Servings:  4

    Ingredients:

    • 12 ounces firm/extra firm tofu, drained and squeezed dry by using cheesecloth, or kitchen towels
    • 2 large eggs or ½ cup egg substitute
    • 2 tbsp unsweetened almond milk or skim milk
    • A sprinkle of coarse ground black pepper
    • 1/2 cup panko or dry bread crumbs
    • 2 tsp Italian seasoning
    • 1 garlic clove, minced
    • 1 tbsp finely shredded parmesan cheese
    Extra-firm Tofu
    Shredded Parmesan Cheese
    Instructions:
    1. Cut tofu into 1/4 inch slices.
    2. In a shallow bowl, whisk together the eggs, minced garlic, milk, and pepper.
    3. In another medium-sized shallow bowl, combine the panko, Italian seasoning, and parmesan.
    4. Dip the tofu slices into the egg mixture, then into the crumb mixture, coating both sides evenly.
    5. Place the tofu on a baking sheet that has been coated with olive oil or use parchment paper in place of the olive oil.
    6. Bake at 350 degrees F for 20 minutes.   Flip the slices and bake for another 15 minutes or until golden. 
    7. Serve with freshly prepared pasta and marinara sauce topped with extra shaved parmesan cheese.
      Chef Yvonne Dwyer

      Recipe compliments of OPL Master Naturalist and Home Chef Yvonne Dwyer

      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

      Tofu 101: How to Master this Versatile Protein

      Tofu 101: How to Master this Versatile Protein

      by | Feb 16, 2023 | People and Planet First, Quality of Life

      The more you know about tofu, the easier it will be to master this versatile protein.

      Tofu may seem intimidating if you’ve never cooked with it before, and preparing it incorrectly may lead you to believe that tofu is squishy, tasteless, and unappetizing.  If you’ve been disappointed or intimidated by tofu, you’re not alone.

      Tofu is made from mature soybeans that are soaked and boiled until soy milk is produced, then the milk is curdled and pressed into blocks in much the same way as dairy cheese is made.  It is a healthy, high-protein alternative to meat products which requires minimal processing and emits 12.5 times less greenhouse gas emissions than beef.

       

      Follow these helpful tips and tricks to master this healthy and versatile ingredient:
      Choose the right tofu. 

      Not all tofu is the same!  Silken or soft-block tofu is best when used in creamy foods like smoothies, blended soups, pudding desserts, and salad dressings.  Medium soft tofu is best used in miso soup or other dishes that don’t require much handling (as it will break up if treated too roughly).  Firm and extra-firm tofu are the hardiest varieties and are best used in recipes where the tofu is stir-fried or handled more roughly. 

      Firm Tofu
      Always drain and press your block tofu.

      Silken tofu doesn’t require pressing (you can drain it and eat it raw!), but all firmer block tofu should be pressed.  To do so, wrap the tofu in a towel or absorbent cloth and sandwich it between two cutting boards.  Place something heavy (a cast-iron pot or a few pounds of potatoes) on top of the cutting board, which will apply pressure and squeeze any excess water out of the tofu. Press the tofu for 10 minutes.

      Wrapped Tofu
      Pressed Tofu
      Marinate the tofu.

      Once your block tofu is pressed, you’ll want to marinate it, so it becomes a flavorful component of your dish.  Scratch-made marinades are the best for ensuring a flavor profile that compliments the rest of your dish, but in a pinch, you can use any oil-based bottled salad dressing (like a robust Italian dressing) to give your tofu a boost of flavor.  Pressing and then marinating your tofu is essential to making a flavorful tofu-based dish!

      Cook tofu with care. 

      Tofu can become a crispy, delicious part of your dish if prepared correctly.  Pan-frying it will give it a golden brown crust, but if you’re craving something crunchy, try tossing cubed tofu with a tablespoon of oil, tamari, or soy sauce, and 1-2 tablespoons of cornstarch before baking it in the oven.  You can also air-fry tofu with delicious, crispy results.  

      Now that you know the basics of tofu – get out there and try it! 

      There are a ton of great recipes online. To get started, try these two tofu recipes submitted by One Planet Life home chefs:

      Matar “Paneer” with Tofu Makes an Easy Vegan Weeknight Meal

      Surprisingly Good Parmesan Tofu Cutlets in Mariana Sauce

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