Tips for Newbies on Trekking / Mountain Climbing

Sum Peoples are Climbing on Mountain

Tips for Trekking

  • The weight of your backpack should be distributed equally over the shoulder pads. Adjust the straps in such way that they do not sag behind, but take care that they are not too taut either.
  • Never take a brand new pair of hiking boots however great they feel. Use them regularly for a couple of weeks before the expedition.
  • Carry a magnetic compass and map. Many a time in the wilderness or when lost, they are the best help at hand.
  • Always carry matches in waterproof zip lock bags. Carry a candle too.
  • Carry a light waterproof sleeping bag and a tent. Learn how to pitch a tent and in good time. It does not help if it is raining hard and you take all the time to set up the tent.
  • Carry a thin raincoat, big enough to cover you and the backpack from the intermittent rains. Place it strategically at the top of the backpack so that it can be worn in a flash.
  • Overestimate travel time. You might be fighting fit; the others might not be.
  • If you are traveling in groups, make sure there are enough supplies for every one.
  • Talk to the locals and read information in guidebooks about the place you are going to trek. Try to speak to people, who are experienced; they might have some good pointers.

 Going on Trek?

  • Plan your trip- some seasons are poor for trekking (the winter and monsoon rain periods.)
  • Make sure you have enough time to enjoy your trip- less than two weeks are not suitable for a trek.
  • Reading is important- the books you read before going on the trek turned out to be extremely useful. Make sure you have a good understanding of where you are going to, the scope and form of your travel.
  • Health is an issue while trekking - diarrhea and other illnesses are common in trekkers. Make sure you understand the appropriate courses of action before you go.
  • Talk to friends who have recently trekked your planned route.
  • Shots - Make sure you get all the necessary shots (inoculations) in time. Some shots may be required a certain time before leaving for an infected country. Inquire at your local health authorities.
  • Make yourself a small medical kit- Buy certain medications and pills and have them with you when going on trek. Especially important is the Diamoux pill for AMS and certain antibiotics for bacterial infections of the gastrointestinal systems.

 List of equipment for trekking

  •  Lightweight walking boots, spare laces
  •   Sleeping bag and down Jacket (we also provide from here)
  •   A rain proof jacket with hood or Punchoo
  •   2 pairs of loose fitting long shorts/skirts
  •   2 cotton T-shirts
  •   Sun-hat
  •   One pair of sandles
  •   2 pairs of thin and 2 pairs of thick woolen socks
  •   Personal medical supplies (first aid kits)
  •   Flash light
  •   Toiletries with towels
  •   Sunglasses
  •   Suntan cream
  •   Water bottle
  •   Iodine for the purification of drinking water
  •   Daypack
  •   Rucksack
  •   Things of your personal interest
 

List of additional equipment for climbing

  •  Seat Harness
  •   Jumar
  •   Helmet
  •   Altimeter
  •   Ice Axe
  •   Crampons
  •   Ice-screw
  •   Gaiters
  •   Locked and unlocked carabiner
  •   Climbing boots
  •   Pocket knife
  •   Wollen gloves
  •   Gloves(gore tex fabrics)
  •   Wollen hat
  •   Wollen socks
  •   Windproof jacket
  •   Windproof pant
  •   Snow bar
  •   Snow goggles(UV factor)
  •   Sun cream(UV protection)
  •   Head lamp
  •   Tent
  •   Mattresses
  •   Rope
  •   Rain gear
  •   Ice hammer
 

Feel Younger Instantly

Getting older isn’t so bad; what people fear most are the accompanying physical changes. What we really dread is loosing our physique and youthful strength to father time. Exercise fights time by making you physically strong and active. And proves time and again that growing older chronologically isn’t the same as aging.

 Here are some old men above 40 go through.

You have to shout “Aeh! Turn it down!”

As we age we become a lot more irritable. We are less comfortable with being uncomfortable. Our tolerance to loud music drops.

What to do? Stop shouting and start shaking your legs. Physical movement can reduce the stress that makes you think everything is loud.

You have to shout, “Come again!”
Too much of road noise and talking too loudly on your mobile takes its toll. First, you lose the high frequencies and miss parts of words, especially in a noisy room. We see men in there thirties and forties with high frequency hearing loss that typically should have started in the fifties and sixties.

What to do? You can’t reverse hearing loss, but you can learn to compensate for it. When you are watching TV, for example, turn down the bass and turn up the treble. Remember that hearing loss can be prevented. Always wear ear protection. Earplugs and helmets lessen the damage from loud music and traffic noise.

You enter a room, but can’t remember why

Going blank, in part, a memory retrieval problem that comes with getting older – you gradually lose brain neurons as you age. But it’s all a part of our busy lives. If you go blank on someone’s name it’s partly because your brain is already swamped with too much information and preoccupation.
What to do? Become a lefty. Use your non-dormant hand for things like brushing your teeth, answering a phone, or eating. Exercising cross training, and sports have a similar effect. There is evidence this helps the brain stay younger and alert.

You creek in the morning

Cartilage in your joints is wearing thin and stiffness sets in while you sleep. The older the hinge is, the better chance it’s going to creek. It’s the beginning of osteoarthritis.
What to do? Start exercising. Lightweight training. Pilates and yoga can be gentle enough as starters. Gradually increase to more dynamic forms like low impact aerobics and cardio kickboxing. Scoff some glucosamine, a gelatin based supplement with your morning coffee. It’s ironic that we spend all the time feeding our muscles when it’s really the joints that sidelines us as we age.

You decline fast motorbikes

Common sense is taking over your wild side. You’ll see a lack of risk taking as you grow older – changes in the brain chemistry may cause this. There is also an element of been there, done that in the middle age which is only to be expected.

What to do? Then again, why bother? A little caution’s no bad thing, After all, you have made it this far, right?
 

Salmon Recipes Fried Onion Salmon

Salmon's one of those fish that's always delicious whether it's baked, seared, smoked or grilled. But add some honey mustard and fried onions and you've got a dinner that will be enjoyed by adults and kids alike.

Caviar And Smoked Salmon Blinis Recipe

Caviar And Smoked Salmon Blinis Recipe
 Wow your guests with this decadent and delicious caviar and smoked salmon bilini recipe at your next party.

Ingredients

  • 1 cup pancake mix
  • 1/2 teaspoon salt
  • 1 egg
  • 1 tablespoon melted unsalted butter
  • 2/3 cup low fat milk
  • Creme fraiche, to taste
  • Smoked salmon
  • 8 ounces your choice of caviar
  • Chives, snipped

Directions

  1. Combine pancake mix with salt, egg, butter, and milk until smooth.
  2. Heat a skillet or pancake griddle until hot and brush lightly with butter or spray with cooking spray.
  3. Spoon tablespoonfuls of batter onto the hot griddle and cook 1 to 2 minutes or until bubbles begin coming through the top. Flip pancakes and cook an additional 1 to 2 minutes or until golden.
  4. Remove blinis and arrange on a platter. Top with creme fraiche, salmon and caviar. 

 Fried Onion Salmon

Fried Onion Salmon

 Ingredients

    * 4 5oz salmon fillets
    * 2 Tbsp honey mustard
    * 2 cups french-fried onions
    * 2 Tbsp white balsamic vinegar

Directions

   1. Preheat oven to 350°F and line a baking pan with foil.
   2. Brush each fillet with honey mustard.  Press french-fried onions into salmon so they stick.
   3. Bake for 12-15 minutes, or until cooked through.  Drizzle with balsamic vinegar and serve.

 Citrus Salmon With Broccoli Recipe

Citrus Salmon With Broccoli Recipe

Salmon and citrus are a match made in heaven. You can also use orange juice instead of the lemon juice in this light and healthy recipe.

Ingredients

  • 1 lemon, juiced
  • 1/2 lemon, thinly sliced
  • 1 tablespoon sugar
  • 2 tablespoons butter
  • Sea salt and freshly ground pepper
  • 4 4-ounce skinless salmon fillets
  • 1 tablespoon snipped fresh dill
  • 1 pound broccoli, trimmed, quartered and cut into spears
  • 4 cloves garlic, peeled and sliced

Directions

  1. Place 1/4 cup water in a measuring cup and then add the lemon juice and the sugar. Stir the mixture until the sugar has completely dissolved.
  2. Place the butter into a large sauté pan over medium-high heat. Sprinkle the salmon on both sides with a few pinches of salt and pepper and then place in the pan.
  3. Cook the salmon for 3 minutes, flip, and then top with the lemon juice mixture, the dill and lemon slices. Cook for an additional 6 minutes then place on a serving plate.
  4. In the meantime, heat the remaining oil in another sauté pan over medium heat and add the broccoli and the garlic. Sauté the mixture for 9 minutes and then serve with the salmon.

 Irresistible Salmon Loaf Recipe

Delicious creamy salmon loaf.
Irresistible Salmon Loaf Recipe

Ingredients

  • 4 eggs
  • 2 cups milk
  • 1 (10.75 ounce) can cream of mushroom soup
  • 1 (6 ounce) package Caesar style croutons
  • 1 (14.75 ounce) can salmon
  • 1/2 cup chopped green pepper
  • 1/4 cup diced onion
  • 2 tablespoons grated Parmesan cheese

Directions

  1. Preheat the oven to 350 degrees Fahrenheit. Grease a 2 quart baking dish.
  2. Beat the eggs, milk and soup together. Mix in the croutons, salmon, green pepper and onion. Pour into the prepared pan. Sprinkle the cheese on top.
  3. Bake for 50 minutes.
 

How to Feel Good, Tips to Feel Good

Feeling good is the ultimate need of any human being and the quality of life revolves around one’s ability to feel good. It involves taking care of both one’s physical health and emotional needs. As children, we have been trying to feel good either by eating sweets or playing with our toys. As adults, we find other things, like holidaying by the sea with the breeze caressing our body, getting a promotion at work, entering into exciting project, that make us feel good.

 The desire to feel good is an eternal desire, though the methods vary. In an agrarian society, religious activities and festivals were the predominant tools. After industrialization, gadgets, formal holidays encapsulated nature in the form of resorts or economic pursuits were added to the menu. The angst, as a consequence of globalisation, has institutionalized the task of feeling good and converted it into a formal science. From quasi-religion activities to picnics, retreats, spas and many more, these pursuits are looked upon as effective antidotes emotional pain stress.

Taking time off from your job is not only desirable, but also essential. It allows you to explore other interests, which will make you a well-rounded person. Breaks from work will let you see things with fresh eye, enhancing your creativity and problem solving skills. Career freaks look for a high in a successful project or deadline met… creative pursuits also form a part of the menu… the grater angst, the bigger the menu.

Children rely on instant gratification, which makes them feel happy and excited, whether it is a piece of candy, a new toy car or doll, the focus is on material possessions. As one grows older, there is a quest for seeking a deeper meaning in one’s lives. While a BMW or Rolex watch might still be exciting, there is also a search that begins to ask questions about ourselves and the world. The mind matures and goes beyond the charms of instant gratification and looks more towards meaningful experiences. It is through knowledge and widening our understanding of the world that we find meaning. Books on self-help, spiritually spread light on these subjects.

WHY VACATIONS ARE IMPORTANT
  • Vacations Promote creativity: A good vacation can help us reconnect with ourselves, operating as a vehicle for self-discovery and helping us get back to feeling our best.
  • Stave off burnout: Workers who take regular time to relax are less likely to experience burnout, making them more creative and productive than their overworked counterparts.
  • Help relieve stress and can keep one healthy: Taking regular time off recharges your batteries.
  • Can strengthen bond: Spending time, enjoying life with your loved ones can keep relationships strong, helping you enjoy the good times, though you are stressed.
  • The bottom line is that taking a good amount of time away from the stresses of daily life can give us the break we need so that we can return to our lives refreshed and better equipped to handle whatever comes.

TIPS TO FEEL GOOD
  1.     One has to have a positive mind and realize that one’s thoughts and attitudes create one’s feeling.
  2.     Regular breakfasts. Nutritious food improves one’s mood, boosts memory and immunity.
  3.     Regular physical exercise (at least 30 minutes) everyday. Endorphins—feel good hormones--which are released by the brain in response to exercise, improve mood, relieve stress and produce an overall feeling of well being.
  4.     Exercise the brain by doing crosswords/puzzles, hobbies. Learn problem-solving techniques.
  5.     Spend time in silence.
  6.     Make friends, make someone feel good.
  7.     Learn to recognize and handle stress.
  8.     Take breaks/holidays.
  9.     Self-appreciation—reward your achievements.
  10.     Accept responsibility for your health—be regular with health checkups, modify lifestyle as advised by professionals.
  11.     Smile—a happy face has a positive effect in forming and maintaining relationships.
 

Stress and Hectic Lifestyle Can Impact one’s Libido

Stress and hectic lifestyle can impact one’s libido. If ‘Honey, I have a headache!!’ has become your man’s line of late. Most women take sexual rejection very personally, especially if their sense of self worth is linked to love and acceptance from their partner. When her man turns down a sexual advance by women, she views herself as being an inadequate lover, spouse and even a person. She believes that her lovability is defined by the affection she receives or does not receive from her partner.
MELTDOWN IN BED


The current trend of sexless marriages, due to lowered self-esteem of men facing a financial crisis and resultant stress, is leading to varied reactions among women. Some workingwomen who are aware of the global crisis, show greater empathy and do not blame their partner for the financial situation, or the subsequent lack of interest in sex. Instead, they assume the role of a sounding board, and also attempt to motivate them to be optimistic and deal with the crisis together.

On the other hand, some women add to their husband’s woes by being confrontational, demanding, aggressive and blaming them for the loss of both, ‘money and sex’ and launch a direct attack on their partner’s manhood. This only makes matters worse. The woman, who has shoved a guilt trip down her husband’s throat, can be rest assured that the financial crisis may end, but her sex life will never improve.

Women need to understand that ‘sex is not between the legs but between the ears’, and therefore also understand that a healthy and relaxed mind is important for mutually satisfying physical intimacy.

SELF WORTH FACTOR
Some women get confused and anxious with the sudden withdrawal of sex, get depressed and might suspect that their partner is having an extra-marital affair or satisfying his sexual urges in other ways.

In some cases, over consumption of alcohol can be a problem, especially with regular drinkers who try to deal with stress via alcohol. This takes a huge toll on the relatioship and might end up whining about problems and doesn’t wish to address the crisis in a logical manner.

In such condition, marriage counseling helps. Also, stress counseling helps the man deal with the financial and sexual lull in life.

A man can be taught to reach out and be sensitive to his wife’s needs, and the women can be educated to not make it all about herself, be ‘emotionally available’ and not use the partner’s vulnerability against him ever. The couple must remember that this is a temporary but crucial phase.

Moreover, the ‘emotional intimacy’ during this crisis can strengthen their relationship, and there can be some surprising moments of physical intimacy, emerging from such emotional bonding.

COPING WITH IT
1.      A wife could use these troubled times to build the emotional intimacy and companionship with her husband and engage him in small joys in an unpressurising manner, such as sharing the child’s achievement in school.

2.      She could engage in non-sexual touching like offering a back rub or head massage to bond with him.

3.      She shouldn’t mind her partner wanting to spend time with his colleagues who enlighten him on ways to deal with the problem, not make any unreasonable demands.

4.      Tell him that both of you will get through it ‘together’, nad that you believe in his abilities.

5.      Ensure that he doesn’t blame himself. Assure him that everyone is in the same boat. Help him accept uncertainties and forgive himself for human errors, if any.

6.      She can help de-stigmatize seeking professional help. If he is depressed, accompany him to a counselor.

7.      She could identify what brings him joy. Small things such as cooking his favourite meal, inviting his best friend over for dinner can help him.

8.      At times, when he is relaxed, she could take the lead, touch him sensually, with no pressure to perform, and see if he wants to take it forward.

9.      The woman, of course, has her own emotional and physical needs. She could channelise her libido in work and children, or sublimate her sexual desires in creative pursuits. If she is spiritually inclined, then prayer and meditation can give her comfort.

10.  She could also engage in self-pleasuring from time to time to deal with her own heightened sexual desires.
 

Balance your energies with Smile Meditation

Smile Meditation started by Prof. Park Jae Woo is a simple meditation technique that stresses on practicing original smile from body, mind and soul, in order to lead a peaceful and stress-free life
Smile Meditation is one of the forms of Yoga. It is relatively easier than the other forms of meditation and you can easily develop expertise over it in a short period of time. This technique targets a person’s mental, physical, emotional, and spiritual growth.

Introduced by Prof. Park Jae Woo, Smile Meditation uses Yoga techniques of body postures and breathing and helps in gaining a pure smile which contributes to the purpose of living in harmony with the world.

Smile Meditation is realized through an orderly form of meditation (that is practiced in a sequential and logical manner) as comprehended under the Triorigin concept, helps an individual to be able to merge smile as an integral part of meditation, such that they become conscious of the real purpose of their existence and lead a life with smiles.

Triorigin is the fundamental order governing and managing the evolution of the universe. Based on the principle of Triorigin, smile meditation is a unique process conjoining smile and meditation to achieve self-perfection and to lead a happy and healthy life free from all sorts of sufferings. Smile meditation allows a person to be aware of his smilic nature and to see smiles in every object of this world, in every moment of time, in any situation.

Like any forms of meditation, the mind is prepared for peace and relaxation. Thoughts are cleared of all negative vibes, where positive phrases are reinforced to create those positive thoughts and emotions. Learning the art of smile yoga is also learning to perfect oneself and live life the way it should be harmoniously lived. The focus of this form of meditation is on postures and movements that are easy and comfortable to do. Any motion causing pain can disrupt the body’s ability to smile. Every movement is taken slowly, where nothing is rushed, forced, or strained.

Health Benefits of Smile Meditation
A smile doesn’t only make you look good, but it can also give you plenty of health benefits like:

1. Reducing your risk of depression due to Endorphins released when you feel happy
2. Being viral and spreading that happy feeling to people in a room
3. Relief from stress, fears, anxieties, or worries
4. Better immune system that protects you from catching colds and flu
5. Lower blood pressure levels
6. Lower risk of heart disease
7. Natural pain reliever when you feel happy

In Practice
Ensure you won’t be disturbed – so the universe knows ‘this time is yours’. Have some ambient relaxation music in the background. This meditation will work best without a guide, as the journey will be unique to you.

  •     Take a few full breaths and then find a natural and relaxed rhythm, slow and deep. Scan your body from tip to toe to let go of muscle tension and physical stress.
  •     Say something similar to, “I use this time to appreciate the joy in my life. I give thanks for the people, places and things that make me smile.” Then, if you haven’t already, gently turn up the corners of your mouth.
  •     It should feel natural. If it feels forced, back off and wait for thoughts and joyful feelings to energize it before you continue. Don’t hunt down things you ‘think’ should make you happy, or that you ‘should’ be thankful for. Relax, let go, sink into the intent you set, and see what comes. Let go of needing to have control.
  •     Think of your thoughts as clouds. In a massive sky full of clouds, gently let your gaze focus on one. Look at it, feel it, draw from it, but don’t connect so much that the other clouds in the sky disappear. Don’t crave attachment to it. Just know that as one cloud passes, another will arrive, and another.
  •     The arrival and departure of your thoughts in meditation should be effortless. No expectation – or hanging on. And as these clouds continue to pass by, connect to the Energy of your Smile. Feel it. Experience it. Be it.
 
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