Advice provided by the guides at Mountain Trek on a variety of health, nutrition, fitness and hiking topics.

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Digital Detox Tips For A Stress-Free Life

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person-typing-on-phone

Do you spend more time checking your phone than looking at your lunch date? Or find yourself checking social media frequently and experience anxiety if you forget your phone at home? You’re not alone – the Western world is dependent on technology, and we don’t go long without checking a screen. But we can make strides towards a healthy relationship with technology using these digital detox tips.

7 things you can do to digital detox:

1. Get reading

Go back to an original paper book and put down the ebook!

2. Live theatre

Give your eyes a rest from the screen and treat yourself to a night at the theatre or opera.

3. Stretch

Have a good stretch; whether 10 minutes sitting in a chair, or going to a local yoga class, we could all use a little more stretching.

4. Get some fresh air

Go for a walk, hike, or a bike ride – even for just a few minutes, the fresh air revitalizes immensely.

5. Get creative

Paint, draw, pottery, or make a blanket fort with the kids! Accomplishing a creative endeavor brings a sense of fulfillment and accomplishment. It can be a tangible, beautiful result of time digital detoxing.

6. Cook

Make a big batch of soup for the freezer for ready-meals, or make a bean salad for dinner and a few work lunches. This is a great opportunity to create a healthy nutrition plan for your week!

7. Have company

Engage in any of the above with a loved one! Face to face interaction rather than online interactions has been proven to uplift mood, reduce more stress, and release endorphins. So rather than chatting online, go out for a tea or a walk!

Try having one digital detox day per week. Turn off the computer, phone, and Netflix to see what fun you can have without being plugged in and how you feel after having that cleanse.

Digital Detox Tips

Technology as friend, not foe

Integrate some digital detox practices into your life to promote a healthy relationship with technology, rather than a dependant one. 

Health apps: More applications exist for our smartphones than we could ever dream up. The Mountain Trek App can support you on your wellness journey.

Alarms and reminders: if you spend the majority of your time on or near a computer, use it to your advantage! Set reminders or alarms to remind yourself when to have that healthy snack, or when to get up and go for a 15-minute walk to stretch the muscles and get some fresh air.

Tip: Use your computer or phone’s calendar to organize your week; when you’ll go swimming at the pool, when you’ll go to that pump class, and you can even schedule in the time to go for an after-dinner walk with your partner. Treating all these aspects of your health as ‘real’ and important appointments will make you less inclined to ditch them.

Your digital detox, like any detox, is important to cleanse and grow towards more desirable habits in your every day. Learning to use technology as a tool towards our goals, as opposed to addiction is sure to benefit us in the long run. And who knows, while you’re not online, you may just discover something fun that you love doing, unplugged or not!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia will help you unplug, recharge, and roll back years of stress, anxiety, and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Healthy Oils: Let’s chew the fat on fats

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Healthy Oils

 

For so long, it seemed that we were getting the message that oils were bad for our diet – high in cholesterol, clogging our arteries – until the message, like so many oils, became refined: oils are a necessary part of a healthy diet. As we teach at Mountain Trek, our omega 3, 6 and 9s are an important part of every meal. These fatty acids help with brain function, stabilizing blood sugar levels, nervous system, immune system, and so many other aspects of health; not to mention glossy hair and glowing complexion! What really matters when considering oil is the kind and amount of healthy oils you’re consuming.

In understanding that the oils are an essential part of a nutritious diet and healthy self, we can attempt to integrate this into our meals in innovative and delicious ways. But the information and choices can sometimes be overwhelming; mono-saturated, extra virgin, nut oils, vegetable oils, high smoke point, refined, trans-fat-free… and many, many shelves lined with the options. Let’s turn up the heat and get cooking with the facts on fats!

The Facts on Fats

As the first point of clarification, both ‘oil’ and ‘fat’ have the same important role in the body; the difference is that oil is liquid at room temperature, while fat is solid. At a chemistry level, all fats are made up of triglycerides: a combination of saturated, monounsaturated, and polyunsaturated fatty acids, hence the triglycerides. This ratio of saturated to monounsaturated to polyunsaturated fatty acids is exactly what defines a particular fat. For example, olive oil is made up mostly of monounsaturated fatty acids, making it a monounsaturated fat. Please remember that although helpful to our health and very delicious, oils are calorie-rich so use moderation.

Monounsaturated fats

Monounsaturated fats are considered the healthiest of all oils, for example, they are good for the heart, as they lower bad cholesterol and maintain good cholesterol. This said, all three oils have their place in good health, and therefore in the kitchen. Perfect for use raw in dressings and drizzles or in light cooking, monounsaturated fats include olive, avocado, sesame, and peanut oils.

Polyunsaturated oils

Polyunsaturated oils have a less stable chemical structure than monounsaturated fats, and as such are more likely to spoil when exposed to heat or light. For this reason, these oils are best stored in the fridge and used raw. Walnut, grapeseed, corn and fish oils are all polyunsaturated.

Saturated fats

Saturated fats are the most stable and are therefore best for high cooking temperatures. This group is mostly comprised of animal fats like butter, but interestingly coconut oil from vegetable source is predominantly a saturated fat too. You’ll want to limit, but not avoid saturated fats.

Related Article: Fiesta Salad With Chicken Recipe

You’ll notice that ‘Trans’ fats fall nowhere into the makeup of the fat molecule triglyceride. And this is true because trans fats are not at all-natural, but human-made. Originally created to extend the shelf life of certain vegetable oils, trans fat is what occurs when an unsaturated oil is injected with hydrogen, thereby making it ‘partially hydrogenated’. The trans-fatty acids that result are exceptionally harmful to health, especially in large doses over time; thus resulting in increasingly bad cholesterol, and negatively impacting heart health.

In fact, trans fats were declared so harmful that a law was passed in 2006, forcing food products to indicate the ‘trans fats’ per serving on their nutritional panel. This is why so many consumer goods are now labeled ‘trans-fat-free’, to indicate they’re using no hydrogenated oils. Products that can still have trans fats include margarine, crackers, chips, and even certain breakfast cereals, so be consumer aware and read those labels!

Oh, Omega 3, 6, 9

What does it mean when we refer to getting our Omega 3s, 6, 9s? Omega 3 and omega 6 fatty acids are two types of essential polyunsaturated fats​. These essential fatty acids (EFAs) ​are fats that your body can’t manufacture on its own and, therefore, have to be provided through your diet, and this is why they’re referred to as “essential.”

Om​ega 9 fatty acids come from the family of monounsaturated fats. Unlike omega ​3 ​and 6, omega 9 fatty acids are not classed as essential. This is because they can be created by the human body from unsaturated fat, and are therefore not essential in the diet​. ​All omegas are important to body function and health!

So Many Oils, Which to Choose?

There are literally dozens, if not hundreds of options out there, and not all oils are ideal for every purpose.

For raw use, like vinaigrettes and marinades, you’re looking for oils that have a delicious, full flavor. Try olive, walnut, flax, or hemp for your next salad.

For sautéing, you’ll want an oil that can stand up to the heat. Try heart-healthy monounsaturated peanut oil for an Asian dish, or for an all-around good choice, try avocado, canola, or coconut oil.

And beyond oils, there are many other sources of fatty acids, including nuts and fish. The trick is to enjoy the unsaturated fats in moderation, limit saturated fats, and avoid trans fats altogether. Have fun getting creative in the kitchen with your so very important omega 3, 6, 9s!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Kirkland’s Summer Reading List

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Summer Reading ListAs the joys of summer are just around the corner, so too may be your search for the perfect summer read. And if you have ever had the chance to come to Mountain Trek or to hear lead guide and manager, Kirkland Shave speak, most would agree that he is quite inspirational. But where does Kirk get his inspiration? We sat down with Kirk and found out: what’s on the top of his reading list?

 

 

Counter Clockwise- My Year of Hypnosis, Hormones, Dark Chocolate, and Other Adventures in the World of Anti-AgingCounter Clockwise: My Year of Hypnosis, Hormones, Dark Chocolate, and Other Adventures in the World of Anti-Aging

– By Lauren Kessler

Written by a Mountain Trek alumni! Lauren’s third book is delightfully funny and insightful about the anti-aging industry. She looks at how obsessed people can become in trying to remove wrinkles and make themselves look younger, rather than go for long term lifestyle and vitality practices as they age. As an ex-mountain trekker, she certainly understands the success of lifestyle changes over physical changes or invasive medical practices. The difference between feeling younger and looking younger.

 

Your Brain On Nature- The Science of Nature’s Influence on Your Health, Happiness and VitalityYour Brain On Nature: The Science of Nature’s Influence on Your Health, Happiness and Vitality

– By Eva M. Selhub, MD, and Alan C. Logan, MD

Kirk’s favorite health book, “Your Brain on Nature,” looks at how we’re neurologically wired to release the feel good hormones oxytocin, serotonin and dopamine, through natural living, and finding ways to get these hormones without relying on the trifecta of fat, carbs, and salt. Activities like gardening, petting an animal, being in nature, being touched or massaged, doing something creative, are all scientifically proven to lower the stress hormone cortisol and raise the feel good hormones, which all aids to contract the vigilance of life’s constant stressors.

 

Small Move, Big Change- Using Microresolutions to Transform Your Life PermanentlySmall Move, Big Change: Using Microresolutions to Transform Your Life Permanently

– By Caroline L. Arnold

This book stands on the shoulders of previous books in the will power theme. Caroline takes the idea of using will power to create lifestyle habits and gives practical ways of making this happen – by creating micro-resolutions that stick to habits we already have, rather than making giant sweeping lifestyle changes that never stick. Kirk’s example in his everyday habits inspired by the book: he always brushes his teeth before bed, and now in conjunction with this, does yoga for 15 mins before bed, stretching out those hiking muscles. It is now all autopilot, as this lifestyle habit of doing bedtime yoga is anchored to the already in place habit of brushing his teeth.

 

Grain Brain- The Surprising Truth About Wheat, Carbs, and Sugar - Your Brain’s Silent KillersGrain Brain: The Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers

– By David Perlmutter, MD, with Kristin Loberg

Highly scientific, the research in “Grain Brain” is one more book of many that has lead us to the decision of being gluten free this year of Mountain Trek. This book explores the impact of gluten on people’s health; from simple bowel irritation to very serious conditions like alzheimer’s and schizophrenia.

 

 

 

The Paleo Manifesto- Ancient Wisdom for Lifelong Health The Paleo Manifesto: Ancient Wisdom for Lifelong Health

– By John Durant

Kirk wanted to explore the whole paleo movement from diet to exercise programs. What was the foundation over the movement over the last few years? Why is it so popular? “The Paleo Manifesto” gives good insight from an anthropological perspective and the epochs of lifestyle that we’ve had as a civilization, from gathering and hunting, to farming and herding, to industrial factory work, to urban office work, and the implications of these lifestyles on our health. The research points to a return of the gathering and hunting epoch as being the healthiest, but this doesn’t mean this lifestyle is right for everybody. We could all adopt and benefit from slivers of the hunter-gatherer way of living, but this doesn’t imply we all have to strip down to a loin cloth and head out into the bush with a spear. Ultimately, walking as much as possible and eating as much of a variety of plants as possible is how we can marry our urban, office life with our roots from the Paleo era.

Please be sure to let us know how you liked these books, as well as if you have any recommendations. Happy summer, and happy reading!

Top 7 Reasons To Work Out With a Friend

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Working out with a friendWhether you want to exercise for weight loss, physical, and/or mental health, it is important to include it into your lifestyle – but it’s not always easy.

You know you feel better when you engage in some form of physical activity. And yet, even though we know the benefits of exercise, sometimes finding the motivation to work out can be a challenge. You’re busy, you’ve been working all day and there’s too much at home to get done, you’re too tired, and the list goes on. Truth is, there is always a reason not to do something, and exercising can make the top of that list. So how do we ensure we are getting our exercise? How do we motivate ourselves to make sure it happens?

The key to motivating yourself to engage in exercise is to find what motivates you to keep it a regular part of your schedule.

Motivation Tips for Exercising

  • Ensure it’s a form of exercise you enjoy, then it won’t be a ‘chore’, but fun!
  • Pump up the volume! If music gets you going, use it!
  • Make it routine: having a set time of day or week for your cardio kickboxing class or evening walk will habituate yourself and your body, and will make that exercise seem like just another part of your day, rather than an optional activity.
  • And last but not least, exercise with a friend. Enlisting a workout buddy is one of the most important things you can do for your fitness routine. A longtime friend, a neighbor, a pal from the gym, your partner, even your dog, are all incredible motivators when it comes to sweating it out. In an enlightening study done by the University of Virginia, participants were given a weighted backpack and were brought to a trailhead at the bottom of the hill; some alone, and some with a friend. They were then asked to rate the slope of the trail ahead. Those who were with a friend guessed that the trail would be less challenging than those who were alone, and, those who were with a friend they had known a long time guessed that the trail would be even less challenging. Applying this lesson to all workouts, it would seem that simply being with that friend makes the workout seem less daunting!

Friends-hiking-together

7 reasons you should exercise with a friend

  1. Fun Factor: Friends make life more fun, it makes all the more sense they would do the same for your workout. A little light-hearted good humor will make all the difference as you’re figuring out which way to move your butt in Zumba class.
  2. Friendly Competition: Even if you don’t consider yourself competitive, you’d be surprised how having a buddy at the gym can encourage you to go farther. When you’re doing your reps and are feeling a little breathless on your last set, look over at your friend sweating away, with no sign of slowing down. We dare you to see if you don’t get that extra push to keep going!
  3. Health Multitasking: Nothing like some good conversation (hopefully a bit breathless since your heart rate will be up!) to help the exercise time just sail by. And more than just a motivator to get you exercising, having that friend there as a source of support for a venting session, or just for a general camaraderie catch up, can lessen stress levels and elevate feel-good hormones, all contributing to overall good health.
  4. Braver together: When exercising alone, it’s easy to get into a routine that can old, fast. Whether trying a new trail in your nearby National Park, that new martial arts fusion class the gym is offering, or making the investment in a fitness retreat like Mountain Trek, the encouragement and support you will get in trying it together will make you all the braver to expand your exercise horizons. And who knows – as you experiment you may discover a new exercise you both enjoy to add to your exercise repertoire!
  5. Safer together: When going for a hike in the woods, or for a late-night or early morning jog, it’s always safer to have a partner. Knock on wood, should someone sustain an injury, you’ve got the able body there for first aid or to get help.
  6. Birds of a feather, exercise together: Like attracts like when it comes to pals, so if you have active friends, chances are you’ll be active too. Having fit friends also encourages you to get out there more often because they’ll be all the more likely to call you up and initiate that next outing. Their success will also become your success and vice versa. When you see fitness goals set and attained, it makes you not only feel victorious with and for your friend, but allows you to feel like your fitness goals are more possible than ever.
  7. Accountability: Having a fitness date is like scheduling an appointment, and you’re far less likely to skip out on your exercise if someone is there to hold you to it. You won’t want to disappoint them by being a no-show. If your workout buddy is your dog, and you’ve already mentioned a walk, they are sure to hold you to it! By eliminating the ‘should I or shouldn’t I?’ of your workout, you are eliminating any possible waffling about doing it, and are lining yourself up for success.

If you don’t currently work out with anyone and are wondering who you could get as your exercise pal, try asking your friends – you never know who is looking to kick start their fitness alongside you, or who goes for a daily morning jog that you didn’t know about.

Try using several of your motivational fitness tools in one swoop; like setting a weekly time for your hike with your brother, or the last one to finish 100 sit-ups buys the post-workout brunch this morning!

Getting in your exercise, achieving weight loss goals, maintaining physical and mental health, while bonding and spending quality time with friends? Sounds like a win-win-win-win to me!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Happy Hikes: Choosing and fitting your backpack

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Fitting the right backpack for youOne of the keys to a happy hike is having a well-fitting backpack. It’s hard to enjoy breath-taking views and outdoor activity if you feel like you’re hunched over giving a piggyback ride, or at all in pain. A good pack is absolutely essential hiking gear for storing your water, healthy snacks, an extra layer, and among other things. And as the spring and summer season gear up, so should we with all the right gear for our outdoor pursuits.

But the choices for this essential bit of kit can be absolutely overwhelming. How do we choose what size, design and suspension system of pack, and how do we ensure it fits correctly? In beginning this important deciding process, consider what terrain you’ll be visiting, your activity, the volume of what you’ll be carrying, and approximate weight. Here is a guide to help out when selecting your travel partner for the trails.

Sizes of Pack

Different volumes (measured in Litres) of pack are available for different activities and body sizes.

The day pack (15-35 Litres) as the name suggests, is perfect for the small outing or day hike. With little structure or frame if any, your load is supported by shoulder straps. A waist belt helps to keep everything centered. The alpine pack (35-55 Litres) is the perfect size for overnight jaunts, or day trips where you may need a little more equipment. Weight here is beared a little more on the hipbelt. A backpacking pack (55 – 75 Litres) is designed for multi-day trips, these packs have an internal structure to help with support, and do take some of the weight off the shoulders/back and onto the hips. The expedition packs (75 Litres +) are again, as the name suggests, designed for serious expeditions.

Pack Construction

Your backpacks take a lot of abuse on the trail, being thrown down, hoisted up, and possibly even be used as a seat. You need to make sure your pack will stand up to the stress and will last a long while. Check for a durable material, especially in high use areas on the pack; chunky, good quality zippers; and tightly stitched seams that are bar-tacked at stress points.

Suspension

The purpose of pack suspension is to comfortably transfer weight to the hips and is comprised of several aspects of the pack. Shoulder straps should be designed to bear around 30% of your pack weight and should be relatively firm, yet padded. In no way should the shoulder straps pinch or chafe. Your hipbelt stabilizes the whole weight of your pack by keeping it in place, and for larger packs is the main weight-bearing area. Adjusting the suspension system to your body is imperative for a good fit. So how to fit your pack?

How to fit your pack

The first step to fitting your pack is determining your back or torso length. The size of the pack is based, on this, and not the overall size or height of the person. Find your c7 vertebra or the bump at the top of the spine/back of the neck. Tilting your head forward will allow you to find your c7 more easily. This is the top point of your measurement. Next, place your hands on your hips, fingers forward and thumbs back. This is the shelf upon which your pack will rest. Measure between these two points for your torso length, thereby determining your pack size; XS, S, M, L, etc. Keep in mind that each manufacturer’s sizing is different, so you want to use your torso length, not pack size after one measurement.

After determining your size of pack, put a bit of weight in the pack for sizing, maybe 10 – 20 pounds. Putting the straps on, settle the pack on your back, then secure the hipbelt directly over your hip ‘shelf’. The hipbelt pads should be snug enough that they are secure over the hip bones. Next, adjust your shoulder straps so that they are not touching your armpits, and are not pinching your neck. Secure your sternum strap. Last, have a walk around with your pack and adjust anything that feels unbalanced. A well-fitted pack will feel simply like you are a little heavier, like an extension of your own body, rather than something ‘on’ you. Keep in mind, if it doesn’t feel good in the initial stages, it definitely won’t feel good after hours on the trail. If in doubt; feel free to use the help of the knowledgeable staff at your local outdoor store!

How to pack your pack

Where weight is distributed in your pack will be huge for your body’s overall comfort and ability to last on the trail. Heaviest items should be placed closest to the back, with bulkier, lighter items on the bottom, outside, and top of the pack. Having a bottom-heavy pack will make you feel like you’re being dragged down, and a top heavy pack may make you feel like you’re about to topple over. Having those heavier items the closest to you will feel the most natural for your centre of gravity. Distributing weight evenly over the right and left sides will help a lot with your comfort too.

With these tips in mind, we hope you’ve found it helpful and motivating to get out there and hit the trail with your most important piece of equipment. Happy fitting and happy packing!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Trekking Poles: How to choose the right poles for you

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hiking poles lined up on a wall

It’s important to have the right gear to support you in having the most fun, safe, and effective workout possible. At Mountain Trek, we include trekking poles in necessary hiking gear, as do many avid hikers around the world. But like any good gear, it is so important to find what works best for you. Here, we’ll help you to choose the best hiking pole for you by covering what features to look for. But first; why bother using them?

line of 4 adults hiking with poles in beautiful mountain scenery

Why use hiking poles?

Using walking/hiking poles offers several benefits:

  • Poles provide better balance and footing, especially over slippery or uneven terrain, like when crossing streams, over loose rocks, etc.
  • During ascent, poles can add thrust, while taking pressure off the lower body, and onto the shoulders and upper back.
  • During descent, poles can significantly reduce the amount of stress on legs, hips, and joints, and reduce the possibility of injury by adding stability. Although this is particularly beneficial to those with weaker or compromised knees/ankles, reducing stress and impact to the body is certainly beneficial for everyone.
  • Poles can be used to clear away loose hanging vegetation, or can be used to scope out swampy patches or possible holes before venturing forwards.
  • In the unlikely event of an injury, a pole can be used in wilderness first aid as a splint or crutch.
  • And last but not least, using hiking poles not only reduces your perceived exertion rate by taking strain off the legs and into the arms, but increases calories burned. In a study by the Cooper Institute of Dallas, they found that using trekking poles burned up to 20% more calories compared to the same walk or hike without poles.

Woman admiring and inspecting hiking poles

What features should I look for in a hiking pole?

When shopping for a hiking pole, consider the kind of terrain you will be traversing, and how much weight you will have in your pack. Also review the health of your knees, ankles, hips, and joints.

Regular or Anti-Shock

With this determined, you can decide if you would like to get ‘regular’ or ‘anti-shock’ poles. Anti-shock poles have a shaft that contains an anti-shock spring mechanism, softening any impact while travelling downhill. Anti-shock technology is particularly beneficial for those with sensitive knees, ankles, joints, etc. And the anti-shock mechanism can be turned off when it is not needed; for example when traveling uphill. Regular or standard poles have a simple shaft, and are a little bit lighter than antishock poles since they do not contain that mechanism. They of course are unable to provide the same level of shock absorption as an anti-shock model, but do provide the same stability.

The parts of a pole include the tip, basket, shaft (which includes or does not include the anti-shock device), locking mechanism, grip, and wrist strap. When choosing a hiking pole, consider each of these components:

Material

The shaft’s make up will likely be either high-grade aluminum or carbon fibre. A pair of high-grade aluminum poles will weigh around 20 ounces, are very durable and flexible, and rarely break. Carbon fibre poles will weigh less on average, about 15 ounces, and are also very durable. But when carbon fibre poles are under extreme stress, they can shatter. Keep in mind that both the length and the circumference of the shaft varies as well.

Pole tips are usually made out of carbide or steel. Additionally, there is and option of getting a rubber tip cover. This protects the lifetime, and your pack when the poles are stowed. The rubber ends are also better for harder surfaces, like pavement.

Locking Mechanisms

Locking mechanisms allow you to determine the length of your pole for different terrain, or for stowing in your luggage en route to your hiking destination. Two or three interlocking sections make up your pole. And if you’re very tall or short, it’s important to check the full extension/compression length of the pole. Most poles have a ‘twist and lock’ system, like a form of clamp. Whatever the mechanism, ensure it’s durable and dependable – you’d hate to have this fail on you at a critical moment. Regular maintenance through cleaning and drying of the separate components of your hiking poles can help with your locking mechanism’s life span and reliability.

Grip

Both the grip shape and material vary, so this is a very important reason to test drive your poles before buying. Test different grip types to see what angle and density is most comfortable to you. Grips can be angled forward or completely upright, and some can even extend down the shaft, known as an ‘extended grip’, useful for brief uphill portions. Materials for the grip can include, but are not limited to:

Cork – absorbs vibration well, doesn’t slip with sweat, conforms well to hand shape

Foam – absorbs sweat, most malleable

Rubber – can chafe hands in warm weather but insulates from cold, good shock absorption).

Now that you’ve chosen your hiking poles, ensure you have the correct technique to keep you safe and supported. Or come to Mountain Trek and we’ll show you how–you’ll get lots of practice! Be supported, less prone to injury, and burning more calories out there on the trail with your new hiking poles. And most importantly, have fun!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Health and Vitality as We Age: How to make the most of your Encore Career Years

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Health and Vitality as We AgeIn years past, it was not uncommon to retire after a hard, lifelong career, only to kick up your feet, relax, retire perhaps to a warmer climate, and maybe get in a couple of games of weekly golf. Yet these days, with advancements in modern medicine and a swing towards healthier life habits, not only are we living longer, we’re therefore working longer. And although this ‘retire and relax’ practice is still very much par for the course for some, we are seeing a major shift in the trend for retirees: today, boomers are younger and more active, and later in their professional life are willing and wanting to take careers that matter more to them instead of making them the big bucks or raising them higher up the corporate totem pole.

This shift in society’s working demographic has been coined as the ‘Encore Career’

While a definition is still under debate, it is typically being called ‘a substitute for retirement’, aiming to grant the individual with some form of personal satisfaction, usually through meaningful work in the not-for-profit sector, education, etc. Combining social impact, personal satisfaction, and fulfillment, along with a continued income, is a path many are finding appealing. Studies done in 2011 showed significant trends towards said Encore Careers: surveying Americans ages 44 – 70 revealed that as many as 9 million people would currently qualify themselves as being in their encore career, while another 31 million admitted to wanting an encore career, and were making moves towards it. We are seeing more and more high profile, successful, corporate professionals doing just this; Bill Gates’ switch from Microsoft to working full time for his foundation being one example of many. It appears as though finding your second act in more fun, meaningful work is becoming the norm increasingly so.

We are working longer, and changing lanes into more meaningful work.

This switch in life purpose and fun work means that now more than ever, we want to live longer, to be able to enjoy these fulfilling activities and pursuits. Living longer, means living healthier, and we are seeing huge interest into how to be healthy and full of life, well into retirement and beyond. As we age, our bodily systems slow, cell regeneration slows, our metabolism slows, and so it is important more so than ever to focus on our health. So whether your future holds retirement in the form of an encore career or relaxation, or if you are in the midst of switching over to that encore career now, or maybe you are in the midst of your well-earned retirement, here are some tips that we’ve found here at Mountain Trek about how to live long, and live well:

Quality Sleep

Sleep helps the body and mind to rest and regenerate, and is absolutely imperative to our health, nevermind that feeling rested helps tremendously in our quality of everyday life! Getting enough sleep reduces the chances of disease and aids in our productivity. Deep sleep is specifically needed in order for the body to release the human growth hormone (HGH), known as one of the anti-aging hormones. Benefits of this hormone include increasing lean muscle mass, balancing weight, and feeling good. (Exercise also helps with HGH release, as taught in our Program).

Nutrition

Eating a balanced diet is imperative to your health, and following the recommended Mountain Trek Program’s food schedule is ideal: eat ⅔ of your calories in the first 9 hours of your day, aim for a breakfast of ⅓ complex carbs, ⅓ vegetables, and fruits, and ⅓ protein, and have lunch and dinner at a ratio of ⅓ protein: ⅔ vegetables (for a continued weight loss formula). Ideally, eat within 30 minutes of rising, and be sure not to skip a meal, otherwise, your metabolism slows way down, and your body goes into calorie-conservation mode.

Hydration

Drinking enough water, 8 – 10 glasses/day, flushes the body, unwanted fat cells, and kidneys, aiding in detoxing thereby allowing our bodies to function more effectively. And as far as hydration goes – there is no substitute for good ol’ clean water! But if you really feel like you need a little something different, try a mug of comforting herbal tea, or a wedge of organic lemon or lime in your next glass of water.

Exercise

Cardio, strength training, flexibility – it’s all so important to our overall health – now, and certainly, as we age. Cardio will keep your heart healthy and aid with weight loss among other benefits, strength training aids in preventing bone loss as you age, boosting metabolism, and of course, staying strong. And stretching exercise, like yoga or Pilates, will keep you flexible and less prone to injury. As a bonus, exercise also releases some fabulous feel-good endorphins, allowing you to feel full of vitality.

Detox

Detoxifying regularly is necessary to maximize our body’s efficiency. Sweating (through exercise and sauna), drinking plenty of water, eating organic where possible, minimizing exposure to environmental toxins and harsh chemicals are all ways to rid our body of these unwanted, and potentially harmful, toxins.

De-stress

When we are stressed, the body releases the stress hormone, cortisol, into the body, which in turn upsets our entire hormonal balance, on which so many bodily functions depend. Engaging in de-stressing activities, such as time in nature, massage, meditation, even just taking a couple of deep breaths while stopped at a traffic light or in line at the grocery store, can all help our overall well-being.

Disease Prevention

Many of the above tips will help with disease prevention. Ensuring we are rid of unwanted bodily toxins, eating healthful foods, engaging in regular exercise, and sounds sleep are some of the best preventative measures out there.

Learn

Keeping the brain sharp may be one of the most important things we can do as we age, and learning is one of the best ways. Introducing new information to ourselves, assimilating it, and then using it, is some of the mind’s best exercises, for example, learning a new language or how to play a musical instrument. An encore career is a perfect way to engage in continued learning, social engagement, and interaction, and overall feelings of fulfillment – all absolutely vital for our health!

Make the most of the many years after your career, by staying fit and healthy with the tips above. Please note that all these tips are some of the key points of the Mountain Trek Program and are only summarized above – for full information, and full benefits, please feel free to come see us for a visit and enjoy the points outlined above, including learning through our educational health lectures! You deserve to enjoy a long, healthy life, and an unbelievably fulfilling, and fun, Encore Career.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Feeling Vitamin D-ficient? How to top up on the Sunshine Vitamin this Winter

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a woman dressed warmly in front of a winter sceneIn the middle of winter, are you feeling a little low on energy? Could be that you’ve come to your ‘D-day’, a time in the year when your Vitamin D is at an all-time low. But the good news is, this is easy to top up with a high-quality multi-vitamin and some delicious nutrient-rich foods!

Vitamin D, necessary for healthy bone density, calcium absorption, and even depression prevention, is provided naturally to us in two main ways: by the sun’s UV rays, and through our diet. Yet, in these winter months when the sun is low in the sky and usually cloud-covered, most of us aren’t getting enough of the sunshine vitamin. By the time spring rolls around, many of us are Vitamin D deficient. To help us stay topped up on this important player in the body’s functioning health, we’ve taken a look at what foods we can incorporate into our diet to get this necessary nutrient. But first, why exactly is Vitamin D so essential?

Related Article: Mother Nature is the Pill for Health

Why is Vitamin D so important?

Often correctly associated with bone health, Vitamin D does a lot more for our overall health and body function than it’s usually given credit for. In addition to being absolutely necessary for bone growth and repair, Vitamin D also aids calcium absorption in the gut, is responsible for the modulation of cell growth, neuromuscular and immune system function, and reduction of inflammation. No question that this Vitamin’s role is crucial to our body’s functioning health!

Where can I get my Vitamin D?

When UV rays from sunlight touch the skin, this triggers Vitamin D synthesis. But when sun exposure is at a minimum during the winter months, we can turn to diet to help with our vitamin D intake. Unfortunately, very few foods are high in Vitamin D naturally, and so it is not possible to get all the Vitamin D you need from diet alone. In conjunction with a high quality multi-vitamin and UV exposure (in moderate amounts, where possible), here are some of the best food sources of Vitamin D:

Fatty fish

So very nutritious for you for so many reasons; fish such as salmon, mackerel, and sardines, and even seafood such as oysters, contain some of the highest concentrations of Vitamin D in food.

Eggs

Not only high in protein and so many other nutrients (Vitamin B12), the sunshine yellow of egg yolks do contain a hearty helping of Vitamin D.

Beef liver

Not everyone’s favorite, but when mom said ‘eat up!’ to those liver and onions, she knew what she was talking about as far as Vitamin D’s concerned.

Mushrooms

Certain varieties of mushrooms, like white-button, can provide Vitamin D among other nutrients (Vitamin B5) when lightly cooked.

Many foods are fortified with Vitamin D for the simple reason that we don’t get enough in our diet, or in general. Almost all milk (and baby formula) in the U.S. and Canada is fortified with Vitamin D. Please note that dairy products (cheese, yogurt, etc.) are not usually fortified with Vitamin D like milk. Some orange juices, soy products, and cereals are often fortified with many supplements such as Vitamin D, but please use caution and check labels, as many of these products can contain refined sugars, hydrogenated oils, and other undesirables.

Although there is no substitute for sunshine, we can always help ourselves with high-quality supplements, and delicious, nutritious food! We wish you a wonderful, healthy rest of winter. And when the sun does come out on those beautiful frosty days, don’t forget to go enjoy yourself outdoors for that dose of Vitamin D!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Your Metabolism: How to make it work for you to get fit and lose weight

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Metabolism: Make it work for you.Last week, inspired by the controversy surrounding the latest winner of the reality TV show, ‘The Biggest Loser’, we had a look at healthy weight loss and what it means to shed the pounds in a sustainable, healthy way. In the weight loss world, we often hear of metabolism, how it affects our bodies and our weight, and how we can give it a ‘boost’. But what exactly is metabolism? How does it work, and how can we make it work for us when getting fit and losing weight?

Metabolism is the rate at which your body uses energy, or, burns calories. It is an endless, two-part cycle of anabolism (when energy is created and stored) and catabolism (when energy is used or released). This process is directly dependent on our endocrine system, or hormones. Simply put, if our hormones are at all out of balance, then so too will be our metabolism, meaning the rate at which our body uses calories is not optimized.

In addition to considering our hormonal balance (which controls a lot more in our bodies than just our metabolism; like cell and tissue growth, mood regulation, etc.), there are other key factors to consider when considering our weight. Although metabolism does have the major role of serving our body’s energy needs, our weight is based predominantly on calories consumed and physical activity. If you consume more ‘energy’ than you expend, you will hang on to some of that energy in the form of excess weight. Keeping this in mind, and supposing we are doing our best to output more energy (exercise) than we are inputting (calories), what can we do make sure that the calorie-burning going on inside of us is optimized? How can we make sure our metabolism is running at its very best?

Eat regularly, and consume 2/3 of your calories in the first 9 hours of your day. If you skip meals or intensely reduce calories, your body’s metabolism slows way down, and your body hangs onto those calories to fuel basic functions.
Strength training: More muscles = faster metabolism! Muscle burns calories more efficiently than fat; the more muscle you have in relation to your body fat, the higher your metabolism will be. So integrate the weights or resistance training.
Good nights: Lack of sleep over a prolonged period (‘sleep debt’) can seriously alter our hormonal balance, which in turn can negatively affect our metabolism. Aiming to get 7-8 hours of truly restful sleep will promote hormonal balance, along with all the other benefits of getting a good night’s rest!
Stress: Cortisol, the stress hormone, can wreak havoc on our hormonal balance when our stress is not kept in check. Engaging regularly in relaxing activities like massage, meditation, walking in nature, even simple deep breathing, will not only help your state of mind, but your hormonal balance as well.

Keep in mind too that our metabolism, like many aspects of aging, slows down, which helps to explain why many people in their 40s and 50s notice that they are unable to lose weight like they were in years past. To maintain weight as we age, we need fewer calories than we did as spring chickens.

In addition to these tips, Dr. Edward Geehr, M.D. and writer for Lifescript.com, has summarized all the tips he learned at Mountain Trek on how to boost your metabolism. And of course, there is always the option of trying all these tips for yourself, in a metabolism reboot at Mountain Trek!

No matter what our age, exercise (both aerobic and strength training), nutrition, and engaging in healthy hormone balancing habits are the keys to losing weight, feeling fit and living with vitality!