Travel Blog

If you are considering a first time white water rafting experience and wondering if it is right for you, we may be able to address some of your questions. Most rafting companies show pictures of extreme white water with lots of waves and foam, rafts careening down rivers which for non rafters it is an experience that looks quite challenging and perhaps scary at the same time.

This type of advertising appeals to many people looking for excitement, but may scare others away. If you are a concerned about the safety issues or perhaps cannot swim, then you may be initially afraid to try one of these white water rafting trips based on the pictures alone. Sometimes the white water rafting companies might be better served by showing less challenging pictures that might not appeal to more experienced rafters, but that may be attractive to people who are considering rafting for the first time.

A list of frequently asked questions follows. We have tried to answer them as carefully as possible, however as always, before trying something yourself, always verify safety claims and verify the type of trip with the operator prior to paying for your white water rafting trips.

First Time White Water Rafting

Is rafting dangerous?

Like any sport, white water rafting can be dangerous if you do not follow proper procedures, match your sport to your skill level and do not wear proper safety gear. If you wear flotation jackets, helmets , go with skilled white water rafting guides who use the latest and well maintained equipment, then it is perfectly safe. Additionally you will want to match your first trip with your skill level. If you have not gone white water rafting before, then going on a class 1 or 2 river is probably a good idea to give you a feel for what to expect. Generally these are very safe, yet will provide a level of enjoyment to most people that they will remember for a life time.

I can’t swim. Can I still go rafting?

All rapids are graded in terms of complexity. Some of the higher level rapids will require you to pass a physical and swimming test. Lower grade rapids do not need or require rafters to swim. All rafting participants must wear a life-preserver to protect them, and help them float if the raft should capsize.  These lower level rapids are not overly dangerous and even if you cannot swim, your life-preserver will help you float until you can get to shore or are picked up.

How fit should I be to go rafting? Is it strenuous?

Again, higher rated rapids will require a level of fitness that is above the normal person’s fitness level. The lower level rapids do not require a great deal of physical activity. Your guide will do most of the work steering the raft through the rapids that you encounter.

More Frequently Asked Questions

What should I wear on the river?

It really depends on the time of the year. Since the best rapids are usually in the spring, the water is cold and the weather can also be quite variable as you run down the river. Obviously you should leave anything valuable behind and have a set of warm dry clothing waiting for you at the end of the white water rafting ride.

I’ve never been before. Which trips are best for me?

Most rafting companies will claim that rapids rated from one to three can be handled by just about everyone. However if you are a first timer, a bit older or quite young you may want to try one of the easier trips before moving to a more challenging set of rapids. Your guide and the rafting company can also help you with selecting the right trip.

I have a family with young children. Can they go rafting?

Young children can go on rafting trips provided that they are accompanied by a responsible adult and they are limited to trips that are less challenging. Again your guides and rafting company can tell you if the rapids they offer are calm enough for small children.

Additional Information

Some additional information which may help you make a decision regarding who you go rafting with and who you take along with you.

Rafting trips often create lifelong memories for our guests and offer you a unique rafting vacation experience. When you choose a rafting trip for your vacation, you will discover a unique sense of “escape”, removing you from civilization for a bit. Absorb amazing scenery as you float through each rapid amidst rushing whitewater – learn new paddle commands in a “no worries” environment – discover how to paddle together as a team forming new bonds between family and friends and completely relax to the soft sounds of the river lapping at the side of your raft.

It Is important that you go with another person that you can share the memories with. Yes the trip will be exciting and yes you will be able to describe what it is like to those who have not gone on any of these trips. But if you have not experienced it yourself, then you really cannot fully appreciate the white water trip you went on. Only those you share the experience with can actually appreciate the experience. You will many conversations about various aspects that each of you saw and felt. In fact it is impossible to take it all in by yourself. Your friends will see things that you do not and vice versa. Share your experience with a friend.

Weight loss and life style are tied very closely together when it comes to managing your weight. If you do not manage your life style, and perhaps change it for the long term , you may not lose the weight you want to lose.  Worse you may continue to gain weight which of course only makes the situation a lot worse. As this picture shows we all consume a lot of foods that are just simple calories and add to our waste lines. From donuts to chocolate bars, chips and peanuts they all add to our weight gain.

So what do we mean by life style and it’s effect on our weight?

Many people are extremely busy with their lives. They have to get to work, they have to look after the kids and they have to look after the house. Then there are the school activities, the after school activities and if there is time  , a social life. Exactly were is there time to exercise or eat properly? Rushing home from work, grabbing some fast food something and then heading out the door again to one of the kids activities is just not conducive to managing your weight. The jobs we have today are leaning more and more towards low activity jobs. Whether we sit behind a desk or push a button to control a robot on an assembly line, we are not buring many calories on the job either.

This is the lifestyle that many of us face today. Without changing this lifestyle we cannot possibly lose weight and we are lucky to not gain weight.

Weight Loss and Life Style – The Fundamentals

Energy into your body less energy burned during the day equals positive or negative results. If it is positive you are going to gain weight. If it is negative, you are going to lose weight. It is just that simple. There is a lot you can do on both sides of the equation to influence it in the right direction and a lot of it is life style changes that you need to make.

Let’s look at the fast food area to start with. Whether you grab something at the fast food restaurant or you heat up a prepacked frozen meal, they are all high in calories and high in salt content. A high salt content helps the body retain fluids and contributes to high blood pressure. One of the first steps is to get away from the prepared fast food syndrome and it is relatively easy to do and watch your salt intake.

Prepare Your Own Fast Food

Pick a day, perhaps on the weekend and prepare a large meal. Does not matter what it is, but make sure that it is far more than what your family can eat. Prepare a healthy meal and capture all of the vitamins by cooking  properly with a balance of vegetables, meat and a carbohydrate. Once you are finished dinner, prepare casseroles which you can freeze to be taken out for dinner sometime during the week.  Every time you cook a meal always cook more than you need. Before you know it, there will be a freezer full of meals that you can select for your family to have an excellent meal.

Book Your Schedule

Just in the way you book meetings and the kids activities, book some time into your schedule so that you have time to exercise even if it is going for a walk around the block for 15 minutes. Remember what we are trying to do is alter your lifestyle. Scheduling time for your self even if it is a few minutes at a time is a good start. Walk to meetings. Take the stairs instead of the elevator. Whenever there is an opportunity to exercise in some small way, take it. This will burn calories and also increase your metabolism at the same time which burns even more calories.

Weight Loss and Life Style – Involve Your Family and Friends

It is really hard to lose weight if you are the only one trying to watch what you eat and to exercise while others enjoy themselves over eating and not worrying about what they eat.

With a partner to help you when you are down and support you in sticking to your goals the job can get to be much easier. Having your friends involved, as well as your family has other benefits as well. They will participate with you as well and gain some of the benefits of losing weight. Your kids and spouse will be able to work with you and help you to prepare meals, go for walks and generally increase your families overall activity rate. This is a bonus to your weight loss and life style changes.

Weight Loss and Life Style – Long Term Benefits

Whether you know it or not, by involving your family in your weight loss program, there are multiple benefits that you will see for a long time. The obvious benefit is that you receive the support you need to stick with the program when you find it difficult. Your family will also benefit since they will also lose weight at the same time if they stick to the life style changes you are mapping out. But the real benefit is the long term results and influence you have on your kids.

By being more active, by eating better and staying away from fast food, your kids will develop the habits needed over a lifetime to help them sustain their weight at acceptable levels. If you are overweight as a kid you will be overweight as an adult. If you learn to eat properly , to manage your portions, to exercise when you can, they will do the same. They will follow your lead and this is one of the most important gifts you can give to your family. Long term healthy habits is so important to living a higher quality life and to living a healthy life.

Try it and work at it and you will see the results over time. The fast weight loss programs that you pay for just will not work unless you can also change your lifestyle.

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One  of the New Mexico White Water Rafting rivers is the Rio Grande with a starting point at Taos, New Mexico. There is also the Chama river.  You can enjoy the Taos box which is a remote chasm of cliffs that plunge 800 feet down to the Rio Grande. The Taos box is 17 miles of challenging rapids and is considered a class 4 rapids.  Most of the rapids are class 3 on this 17 mile trip, however there are 2 class 4 rapids in this white water rafting trip down the Rio.

The Lower Gorge is a full day rafting adventure, with walls rising over 1500 feet from the floor of the Rio Grande Gorge.  There are 7 class 3 rapids, some of which turn into class 4 rapids in high water season. There are also two class 2 rapids for paddlers to enjoy.

Chama river tours is another river trip that takes you past magnificent sandstone canyons and rock formations. Enjoy the 1500 foot cliffs that tower over the river along sections. Also enjoy the many colors from the flowers and cottonwood groves that line the bank of the Chama River.

Middle box canyon tour starts with a 1 mile hike down into the canyon. There are no roads into this area and only two companies are allowed into this area each day. Chances are you will see no other humans on this trip.  There is one class 3 rapid on this trip while much of the trip is calm water with a few class 2 rapids sprinkled here and there.

Race course rapids on the Rio Grande provides two to three hours of class 2 and 3 rapids and is considered perfect for first time rafters and their families. There are 7 class 3 rapids, some of which turn into class 4 during high water season, and 2 class 2 rapids.

Orilla Verde white water rafting trips provide a mellow and scenic trip that is perfect for seniors and children and anyone who just wants to relax along the river. This tour has a class 2 rating which is very mild and calm compared to higher level class 3 and 4 rapids. The rafts are powered by the guide so you can just relax and enjoy the trip

White Canyon Rock is just west of Santa Fe,  and it s full day trip including rafting on the river through spectacular canyons,  and a run through a series of class 2 and 3 rapids. At the end of the trip you will hike up the canyon for 2 and a half miles to the pickup point. Guests are required to carry their own gear plus a flotation device and paddle.

New Mexico White Water Rafting – Companies

Several companies offer white water rafting trips on the Rio Grande and the Chama rivers during most of the season. They will offer half day trips, full day trips and over night trips camping out under the stars. If you are interested in one of these trips you should inquire what clothing to bring. Also ask what the physical requirements will be for one of these trips. Most rafting companies will provide all of the camping equipment including tents and food for tasty meals. You should inquire about sleeping bags and any other specialized gear that you may need.

If you are into mountain biking, some companies will also offer mountain biking and rafting combination tours. These trips are usually full day trips. Half a day is spent biking and half a day spent rafting with lunch served between the two.

Safety

There is always some risk to white water rafting , even the simple class 1 rapids. While you may not be required to swim to go on a rafting trip the risk is higher for non swimmers.  Emergency procedures should be discussed prior to going on any trip.  All rafters will be asked to sign a “liability release”. Rafters are required to wear a life jacket at all times. With class 4 rapids, you will also be asked to wear a helmet to protect your head in the event you are thrown from the raft.

Some rafting companies will also accommodate companion dogs on trips. However they must wear a canine floating device which you need to bring and they must be fully trained. Your companions must all be in excellent shape as well.

Rafting Guides

White water rafting guides need to have experience with the river you are on. They also need general experience to ensure your safety. They should be trained in river safety, swift water rescue, first aid and CPR. Before you sign up for any white water trip you should confirm experience levels . Also consider training levels in things like CPR for your own safety.

White Water grading

Rapids are graded from 6 which is considered un-runable to 1 which has barely a ripple. Class 2 is mostly flat water with gentle waves. A class 3 set of rapids can vary from moderate waves to more exciting boulder strewn whitewater. Class 4 is bigger and faster, more demanding than class 3. If you are planning on a trip the rating will be for the most demanding portion of the trip. If this is your first time, you may want to stick with a class 1 or 2 trip to get the feel of the experience. Higher classes of trips are more demanding. You may need to demonstrate that you can swim to safety in the event that you are toppled out of the raft.

White Water School

All guides must go through rafting school and local training prior to becoming a rafting guide. If you would like to become a guide , check with your local white water rafting company for more information.

For more posts about New Mexico rafting and more, click here.

In southern Nevada the only white water rafting you are going to be able to do is in one of the theme parks in Las Vegas. The middle of the desert does not provide many opportunities for white water enthusiasts to pursue one of their favorite sports.

Las Vegas

Las Vegas is the largest major city in the state of Nevada and can be found near the southern end of the state. There are no rivers in the area. White water rafting enthusiasts will have to look to other locations and venues to get their thrills. Neighboring Utah and Arizona offer significant and exciting white water opportunities down the Colorado river. In addition there are a number of other rivers that can be found in the area.

In the city of Las Vegas there are several water parks for the kids to try out high slides and make believe white water rapids. However, that is about it. As a result, adults will have to resolve themselves to enjoying some of the top line entertainment and fine food in many of the 5 star restaurants. Take in some of the best casinos in the country and relax and enjoy yourself around the pool.

Laughlin

Laughlin is at the southern tip of Nevada and is in the middle of the desert. Hence there is no discernible white water rafting in the area. However the city of Laughlin is actually on the border of Nevada and Arizona and is separated by the fast running Colorado river. The picture to the left is taken from the banks of the Colorado on the Arizona side. As a result you are looking towards the Colorado Belle, one of the Casinos located along the river  in Laughlin, Nevada. Nevada White Water Rafting.

In this area, the river is not really suitable for white water rafting. The Colorado runs deep, wide and fast on its way towards the Pacific Ocean. Across the river from Laughlin is the city of Bullhead  in Arizona. There are many housing and condo developments along the river and further in land from the river. This section of the river is down stream from the Hoover Dam and Lake Mead.

Recreational activities include boating and fishing as well as tour boat operators plying the river. Lake Havasu is further up river were the London bridge is and another recreational area.

Reno

Reno offers a small white water park  that many tourists can try out.  The Truckee River Whitewater Park is in the heart of Reno’s bustling downtown hotel-casino and booming arts district. With 11 drop water pools and 2600 feet in length it is ideal for kayaks. They can enter the river at many locations. Over 7000 tons of smooth rocks have been added along the river. There are may deep pools that are populated with trout. The river is suitable for kayaks, canoes and inner tubes. This smaller white water rafting location is  considered a class 2 or 3 course.

Lake Mead

Lake Mead was created by the construction of the Hoover Dam in the 1930’s.  Since that time, the dam has also been the main route south from Las Vegas. This takes you to Kingman and Flagstaff , Arizona. This is an aerial view of the lake from plane flying into Las Vegas.

The road ran along the top of the dam and only recently has there been concern about security. Since 911, the state has decided to build a bridge across the Colorado. It is just south of the dam and block all traffic from crossing the dam.

They are very concerned and very dependent on electricity as well as water generated by the dam. They are spending many millions of dollars building a new road and bridge across the river.

Lake Mead offers a great deal of recreational activity. However again this is in the middle of the desert with no white water rafting in the area.

Grand Canyon

The Grand canyon is about 5 hours drive to the south rim of the Grand Canyon in Arizona. You cannot gain access to the Colorado river unless you are prepared to hike all day down to the river. You must also spend the night camping along the river before you hike back up the next day. This is a one mile elevation hike. So you need to be in good shape if you plan to do this hike.

There are white water rafting trips available in Arizona and Utah with access to the Grand Canyon. However they are quite a long way from Las Vegas, Nevada or from the Hoover Dam in Nevada. Still visiting the Grand Canyon as a hiker is a fantastic experience which everyone should experience.

There are so many weight loss diets out there it is hard to choose between them. Weight Loss Diets and You is a very personal struggle and expensive for most people. One thing for sure is they are all trying to make money by selling their products and their services. So how does a person choose between one or another? Which one will work best for you over the long term? Which one will harm your body the least? There are thousands of people selling diets, doctors, exercise guru’s, dietitians and more. Who do you believe. We all want to lose some weight, some more than others, but somehow we just cannot seem to lose those extra pounds. In fact we gain a couple pounds every year.

What I have come to conclude in life about just about everything is that if it sounds too good to be true then it is too good to be true. Many people get duped by the fast paced flashy advertisements. They want to lose weight so badly they are willing to try anything. I have also learned in life that if you don’t have to work for it and put some effort in, then you will not appreciate it and will just go back to your normal ways. So all of these weight loss diets that promise weight loss in a matter of weeks are promising more than can be achieved.

Weight Loss Diets and You

We are going to list some of the weight loss diets and a short description of each. We are in no way supporting these diets. We do think that everyone must make their own decision and do their own homework to determine which one is going to be best for them. We are trying to gather some unbiased information about diets to help people who read our posts. Please add your own comments if they are helpful to other people.

Atkins Diet
Metabolism Diet
Rice Diet
Cabbage soup diet
Sonoma diet
Soup diet
Low fat diet
Calorie diet
High protein diet
Mediterranean diet
Cleansing diet
Weight Watchers diet
Crash diet
Natural diet
Raw food diet
Mayo clinic Diet
Lemonade diet

Just looking at the names of the above diets gives me the shakes. I cannot imagine following a cleansing diet for example or a raw food diet. They just seem so counter intuitive. If you have ever watched the biggest loser, they talk about portion control, managing your total calorie  intake, eating a balanced diet to make sure you get all of the essential minerals and vitamins. The biggest loser also talks about getting enough exercise to allow you to create an energy deficit and as soon as you have an energy deficit you are going to lose weight!

Weight Loss Diets and You – Complex Organism

Your body is a highly complex organism that requires many different foods in order to maintain the chemical balance it needs to be healthy. Why would you ever limit your food intake that essentially robs your body of key foods and vitamins it needs to maintain your health? In fact what you are potentially doing is making yourself ill while losing weight! Now that is a scary thought.

Eating in moderation is just another way of saying manage your portion control. You really have to wrap your mind around that so that you do not over eat. All of these diet plans are aimed really at making money and not your well being. Most have no scientific support and in fact many are just plain bad for you.

Following a weight loss diet on any of the above diets does not really deal with the reason you are overweight in the first place. Obviously you have eaten too much. Can’t argue with that. But why have you gotten into the habit of eating so much? Is it boredom? Are you trying to hide from something? Are you looking for comfort when you cannot get it from anything else or anyone else? It may be one or all of these reasons.

In my case, my family always had desert for supper and often a snack just before we went to bed. Can you imagine if I did that today! Never the less, I still have a craving to eat something, anything, just before I go to bed. Now that is a long term habit. The worst time to eat is just before you go to bed  and yet that is what my family did for years. They were very active and had an outlet to burn the calories off.

As you get Older

However when you get older, this just will not work. First of all you are not nearly as active , your metabolism slows down and you tend to eat more as well. On go the pounds and boy are they tough to get off. So far I have found that a little bit of exercise has helped along with eating sugarless gum just before I go to bed.

The exercise increases my metabolism, and burns some calories as well which helps to create an energy deficit. The sugarless gum gives me that fix I need just before I go to bed, which is really just feeding my habit with something that is very low in calories. This is a win win solution for me.

I have been able to lose 10 pounds over the past month using this approach. If you want to call it a weight loss diet you can, while I prefer to call it limiting my intake while managing my habits in a manner that lets me remain satisfied and lose weight.

This is by far a better approach to weight loss diet programs. I continue to eat a balanced diet to get all of the vitamins and minerals I need and I am not missing any of my favorite foods, just limiting the amount I eat at each meal.

Weight Loss Diets and You works for me . Maybe it will work for you too.

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There are many Arizona white water rafting locations to try out in the state. We have attempted to list all that we could find on this post. We may have missed some or perhaps your company wants to hi-light one that is particularly interesting. Please give us your comments on any that we have missed and we will add them to the list of Arizona white water rafting locations.

Arizona White Water Rafting

Here is our list of locations in Arizona for white water rafting. The picture sis from the grand daddy of them all, the Grand Canyon.

• Beaver Creek, Arizona, Wet Beaver Creek to Verde River, class -?-, 9 miles long.
• Bill Williams River, Arizona, Alamo Dam to Lake Havasu, class -?-, 36 miles long.
• Black River – & East Fork, Arizona, Below Wildcat Point, class IV-V, 90 miles long.
• Black River – East Fork, Arizona, Diamond Rock to Wildcat Point, class -?-, 18 miles long.
• Blue River, Arizona, Blue Crossing to Forest Service Road 475, class IV-V, 34 miles long.
• Chevelon Creek, Arizona, Woods Canyon Lake to Little Colorado River, class -?-, 75 miles long.
• Colorado River, Arizona, Hoover Dam to Willow Beach, class -?-, 12 miles long.
• Colorado River, Arizona, Lees Ferry to Lake Mead, class I-V, 230 miles long.
• Eagle Creek, Arizona, Along Forest Service Road 217, class -?-, 12 miles long.
• East Verde River, Arizona, US Route 87 to Verde River confluence, class V+, 34 miles long.
• Gila River, Arizona, Kelvin to Ashurst-Hayden Dam, class -?-, 15 miles long.
• Gila River, Arizona, Virden to US Route 666, class -blank-, 53 miles long.
• Little Colorado River, Arizona, Below Grand Falls to above Black Falls, class -?-, 16 miles long.
• Little Colorado River, Arizona, Cameron to Colorado River, class V+, 51 miles long.
• Oak Creek, Arizona, Pump Stabove Sedona Cornville to Verde River, class -?-, 35 miles long.

More Locations

• Salt River, Arizona, Gleason Flats to Horseshoe Bend, class III-IV, 19 miles long.
• Salt River, Arizona, Highway 60 to Mescal Rapid, class III-IV, 7 miles long.
• Also the Salt River, Arizona, Route 60 to Roosevelt Reservoir, class II-IV, 60 miles long.
• Salt River, Arizona, Stewart Mountain Dam to Granite Reef Dam, class -?-, 12 miles long.
• San Francisco River, Arizona, Alma to Clifton, class -?-, 40 miles long.
• Tonto Creek, Arizona, Box, class IV(V), 2 miles long.
• Verde River, Arizona, Bartlett Reservoir to confluence with Salt River, class I-II, 19 miles long.
• Verde River, Arizona, Beasley Flat to Gap Creek, class II-IV, 7 miles long.
• Also the Verde River, Arizona, Camp Verde to Beasley Flat, class -blank-, 8 miles long.
• Verde River, Arizona, Childs to Horseshoe Reservoir, class I-III, 25 miles long.
• Verde River, Arizona, Clarkdale to Camp Verde, class -?-, 28 miles long.
• Verde River, Arizona, Horseshoe Reservoir to Bartlett Reservoir, class I-II, 19 miles long.
• Verde River, Arizona, Perkinsville to Clarkdale, class -?-, 18 miles long.
• Virgin River, Arizona, Virgin River Gorge, class -?-, 11 miles long.
• Wet Beaver Creek, Arizona, Beaver Ranger Station to Beaver Creek, class -?-, 9 miles long.

Many of these rapids will vary in intensity depending on the time of year. In the spring or after heavy storms the water in the river can be quite treacherous and only the highly skilled should venture onto some of these rivers. In other areas they are more conducive to family outings for white water rafting. Check with your local outfitter to see what the conditions are and what preparations you may want to make before booking your rafting trip.

The last episode of the Biggest Loser shown on Tuesday Jan 19 was one of the better shows that we have watched. They tried a new experiment on the show to see how it would turn out. I think it was a really big success. Biggest Loser training took a different turn on this particular show. What they did was split the contestants into two groups. The first group became the trainers. The second group were the ones to weigh in at the end of the hour. Based on their weight, the person going home would be decided by the person losing the least weight on a percentage basis.

Partner Support

Everyone had to work out as usual and watch their diet the same as usual. But now it was their partners that were doing the training and the motivating. There was lots of short term buzz around this change. I think it had a lot of long term benefits for the contestants.

Bob and Jillian or is it Gillian, had to teach the training side of the group what they should run their partners through each day as well as the last chance workout.  The training group also got to do a last chance workout as well and then these trainers walked their team members through the same last chance workout. Although this is just a short term experiment, and they could never replace the professional trainers, the contestants now have some experience setting up a training program and also motivating their partners. This will be extremely useful over the long term when all of these people head home for real and have to face the real world.

When they go back to their home towns and their gyms, they will now have a much better idea of what to do to take more weight off or maintain their weights.  You might argue that they already know this, however it is much different when you have to lead vs. just follow instructions. I think this was a great thing to do and it will pay dividends for the contestants over the long run.

Biggest Loser Training – Twists to the Biggest Loser

Of course each Biggest Loser show will introduce some side issues for every segment and last night was no different. One couple apparently are gaming the show. He lost the required 12 pounds to avoid going below the yellow line while his partner who was doing the training only lost 1 pound. The previous week she had gained a pound. She was accused by the professional trainers, Bob in particular, of gaming the show and not really trying to lose weight. When she made some lame excuse and would not admit it, Bob lost it  accusing her of lying and not being honest with him or the other contestants. There was a huge yelling match which was embarrassing for everyone. No one came to her defense including her husband.

I think that is exactly what she was doing and just will not admit it. We have to wait till next week to see how this will be handled by the trainers and the contestants.

The other twist was that the couple ( two guys) who won immunity got to choose which team would switch at the last minute for the weigh in. Turns out it was a good thing they did not choose the couple who was gaming it. Each week the show gets more and more interesting as these people who weigh over 500 pounds at the start take more and more weight off.

Biggest Loser Energy Deficit

One of the comments that the professional trainers, Bob and Jillian, made to the lady who lost one pound only was that based on her work outs she had to have consumed 7000 calories every day to not loose more weight.

They were referring to energy deficits. If you work out for 12 hours and burn 7000 calories, then consume 7000 calories you are not going to lose weight. If you consume say 4000 calories, in this scenario you will lose weight. Remember the average person burns approximately 1500 to 2500 calories each day without working out. This is just from normal activity ( not couch potato activity).

She either did not work out that much and therefore did not burn the calories or she ate as many calories as she was burning. She obviously knows what she is doing, but not fooling anyone, especially the trainers. They do not like this type of game play especially when they get so personally involved with the people on the show. Bob’s point was, don’t lie to me, we know what you are doing so you may as well admit it.

I am sure there is more scandal and excitement to come next week on the Biggest Loser.

Biggest Loser Training

There are other elements to the training that is done at the Biggest Loser. They recognize that there is some underlying reason that these people gain weight. If they do not deal with this issue,  they will just gain it all back when they go home.

Both Bob and Gillian are really good at getting under the skin of the contestants. They get them to own up to their underlying issues. Also to deal with them and become a much better stronger person as a result. Only once they have owned up to their issues will they lose weight at the Biggest Loser ranch and also keep it off. You have to give them credit. They deal with the weight issues. They deal with the health issues. Also they deal with the personal issues that have caused these people to gain the weight they have.

We all have to search deep to gain the level of commitment they build up on the Biggest Loser show. As I said we really admire the trainers and the show, Biggest Loser.

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White water river safety should be at the forefront of everyone’s mind. Whether your taking a ride on a canoe through a small set of rapids that is labeled as a beginner set of rapids. Or the much more dangerous class 4 type rapids that only an expert should consider. Accidents happen and if you are well prepared, then you can deal with them easily and avoid anything serious. We will try to cover some of the essentials that you need to know before you go on your first white water rafting trip.

Always check with your guide. Use your own common sense as well to make sure that you can easily get out of any situation that might occur. Matching skill levels to the rapids is probably one of the most important areas to pay attention to. Some agencies will even have you conduct swimming tests to verify that you can swim. That you also have the stamina to deal with a whitewater situation that goes bad. Pay attention , they know what they are doing. Always wear a life preserver regardless of what anyone else is doing or even if they are making fun of you. They will be sorry if they end up in the water without one.

White Water River Safety – Some Guidelines

Research – Regardless of your skill level and the river advertisement, do some research about the water you will be on and assess based on the time of year as well as current conditions if it is something you can handle. Rivers change all the time based on local storms, time of year and even water release schedules from upstream dams.

Safety Gear – Either bring a safety jacket or make sure you are given one by the tour operator. Also wear a helmet to protect your head from rocks in case you are thrown out of the raft.

Water Tight Package – Especially required for overnight trips and even some half day trips, a water tight package with dry clothes, duct tape for sealing your package, rubbing alcohol for disinfecting wounds and a fire starter in case you are stranded and need to make a fire. The water tight package should be of strong plastic material and sealed so that water cannot get in even if it is submerged for some time.

Other Items – these items need to be kept together and it does not matter if they get wet. A camp stove, a small pot for cooking and boiling water, some thin rope that can be used for many things, and a signaling mirror.

Features of a White Water River

Eddies – form just behind large rocks or obstructions in the river. The water is moving slowly in these eddies or may even move backwards. If you need a rest they can be good places to get into in the middle of a rapid.

Humps and Holes

A hump in the river is were the water is flowing over a large rock at a very fast rate of speed. Depending on the overall flow the water over this rock can also be shallow. Which can scrape the bottom of a canoe or raft. The water flowing over this rock or hump then drops into a deep hole in the river. Taking everything with it including your raft. If you do get stuck in one of these , keep paddling until you get out and do not panic.  Most times you will pop up after being sucked in a few yards downstream. Keep paddling.  Always try to avoid holes and go around them. Occasionally you will get stuck in one or you will be tossed out of your raft and will need to swim out of them.

Chutes

Chutes are a set of V pointed waves pointing downstream and the best way is to ride the tops of the V shaped rapids . Sometimes you may not see the V’s of the chute until you are on top of them or even down stream from them. Your guide will have navigated these many times and will steer you in the right direction.

Standing waves

Usually are indicated by deeper water. Although if there are rocks they will interrupt the flow of water so you need to watch for them.

White Water Rafting Tour guides

Most people will sign up with a white water rafting company for their first ride through the rapids . The tour company should have experts on staff and well maintained equipment. You can evaluate the quality of the company, by assessing the equipment. Also how it is maintained and the training the guides are required to take.

Have them explain how they will handle emergencies. Can they do CPR, what rescue equipment do they have? How often has each guide run this particular stretch of river? Use your common sense to assess whether you feel safe with the company you are signing onto.

Both my wife and I are fans of the biggest loser. We watch this show religiously and even look forward to the night it is on. Maybe we cannot believe that some people can get so big. Or maybe we cannot believe what they look like when they lose all of the weight. Maybe we cannot imaging Bob or Jillian yelling at us the way they do to motivate some of these people  into working out.

Whatever it is , we find it entertaining and motivating at the same time. We sit there and watch the show and we are really rooting for these people to lose weight and not get booted off the show. Sure there are some that are gaming the show and those we do not like and besides they are just fooling themselves.

The biggest loser is a reality show and it is watched by millions of people every week. The biggest loser is also an intensely personal journey by up to 20 people who have to bear everything to get on the show and to lose weight. There is no privacy left. These people are prepared to show the world what they look like with all of the weight they have gained and also to talk about their fears and their issues that helped to get them were they are. I think the audience is silently cheering for all of these people to be successful and get their lives back.

Could You Take the Heat and be the Biggest Loser

My wife and I watch the show and wonder if we could take the heat so to speak of Bob or Jillian getting on our case. Especially making us go that extra mile. Let’s face it , it is pretty intense with one of the coaches screaming in their faces. The contestants giving it their all, up to the point were they get physically sick. Could you do that? I am not sure I could, yet these people are motivated beyond belief. Some of them losing up to half of their body weight.

Of course the program shows the most intense episodes with the trainers yelling at them and making them work very hard. This is made for TV situations to make it more exciting and also at the same time make us really feel for these people. What we do not see is all of the hours of training that they actually go through. Every once and a while one of the contestants will let slip a remark that they worked out 11 or 12 hours per day in order to lose the huge weight numbers they achieve each week. No one wants to go home so they put the extra effort in to meet their goals and stay at the biggest loser ranch.

Is It Healthy

The contestants are closely monitored by medical staff. We noticed that when someone does faint or is having difficulty, the medical team is not far away. After all these people are putting an incredible strain on their hearts and someone had better monitor them. So far no one has been seriously hurt on the biggest loser and we hope it does not happen.

What is good is that they not only exercise. They are also taught about the calories they eat. What they need each day and how to maintain an energy deficit. Jillian Michaels made a statement on HLN that fundamentally you need to create an energy deficit. Especially if you are going to lose weight. You can exercise all you want and you will get stronger . But if you do not also manage your caloric intake, you will not always lose weight.

On the biggest loser, they teach them about good diets and eating properly. They give them hints about eating out and how to avoid the high calorie foods. They also work with the contestants to help them overcome their private issues that may have contributed to their weight gain. Let’s face it the biggest loser has a good thing going. It is helping many families lose weight across the US and Canada and maybe around the world.

How to Become the Biggest Loser at Home

With out all of the support, the medical team, a bad ass trainer like Jillian on your case and the time to train like they do while at camp. How does someone become their own biggest loser at home? Everyone is different and has their own problems. However there are a few things we have noticed from watching the biggest loser that we all need to focus on.

• Decide that you really want to lose weight
• Decide that you are going to commit to making it happen
• Surround yourself with like minded people and supportive people
• Get to the Gym
• Get checked out by a doctor
• Manage your caloric intake
• Create an energy deficit
• Stick with the program, don’t give up even if you get discouraged

In Summary

The above eight steps are pretty tough and the most difficult of the eight are the first two. You need to decide for yourself and make the commitment to yourself that you are going to lose weight. No one else is going to be able to do it for you and they certainly cannot talk you into it. This is a big commitment and you have to be ready to make that commitment and become your own biggest loser.

Find a buddy to work out with and also to help with diet planning. It is so much easier when you have someone who can work with you and motivate each other. When you are down and having a bad day that is when your buddy needs to step in and push you back on track.

There will be bad days. Let’s face it on the biggest loser they have them all of the time. The second week weigh in is notorious for low weight loss and even in some cases weight gain. This is when a supporting team mate can help you out to keep you going.

We would love to hear your comments on the biggest loser and other diet and weight loss ideas.

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There are many locations were you can try your hand at White Water rafting in California. We have listed a number of California White Water rafting locations and provided a short description of each. White water rafting can be a lot of fun for all types of people and with a variety of skill levels. California White Water rafting rapids, like all white water rafting  has all of the rapids classified into classes so that you know what you are getting into and outfitter can match their customers to the type of rapids they offer.

For example you do not want to be on a Class IV rapids when you can barley swim or do not have the stamina to paddle and navigate a rough set of rapids. Generally all outfitters will offer a variety of rapids to traverse that will accommodate the beginners as well as the technical experts.

California White Water Rafting

The South Fork of the American: This is the most popular whitewater rafting trip in California because it has lots of Class III+ rapids, a long rafting season, and is relatively safe. Spring, Summer and Fall. This California White Water rafting location offers trips and river fun for the novices, the experts as well as the thrill seekers.  Rafting enthusiasts can also arrange for trips ranging from half day trips to two-day trips with experienced guides. The South Fork of the American is just a short drive from Sacramento.

The Middle Fork of the American:The land around the Middle fork of the American river is privately owned, yet the river is open to everyone and there are numerous areas that can be enjoyed along this portion of the river. This portion of the river provides a variety of boating challenges for experienced boaters and expert boaters.

The North Fork of the American: Steep Class IV rapids in a tight gorge with crystal clear water makes this California White Water rafting river a challenge. This is the premier class IV trip on the American River. This makes a great whitewater rafting trip in California for those of you that want a technical challenge. This section of the river is really for experts only. During the Summer, the flows are often too low for rafting, and this portion of the river becomes a great place for hiking with demanding canyon trails and cool swimming holes for resting.

The Tuolumne:

This river is the cream of the crop with famous Class IV rapids and “Wild and Scenic” scenery. Located near Yosemite National Park, most of the river takes advantage of the great hikes and spectacular scenery by spending a night or two in the canyon. Spring flows from the snow melt are fierce and challenging for even the most experienced rafter. During the summer there is just enough water to negotiate the river. This California White Water rafting river changes from being scary and dangerous to being a technical challenge for experienced rafters.

The Cal Salmon: This California whitewater rafting trip is for those of you that are hooked. Near the California-Oregon border, this river is well worth the drive for the numerous Class IV rapids and three famous Class V rapids. You’ll set up a base camp as you explore different sections of this river. Spring only. The Cal Salmon has many Class IV rapids and includes three challenging Class V rapids. The water is clear and the beauty of the bedrock canyon is stunning. Additionally, this run is a long drive from California’s population centers so it is rarely crowded.

Forks of the Kern: This three-day trip has over 40 Class IV rapids and 3 big Class V’s. Granite boulders, breathtaking vistas, and huge waterfalls make this a spectacular rafting trip. You’ll have to hike two miles into the put-in and warm-up on some other class IV rivers first, though. Spring only.

This 22 mile rafting trip features huge Class V drops and continuous Class IV whitewater framed by some of the most spectacular canyon scenery in the west. Space is limited and trips fill early.

The Forks of the Kern originates near Mt. Whitney in the Golden Trout Wilderness. It is much more strenuous than other river trips and guests should be in good shape.  The canyon is steep and remote. Horses and mules are needed to carry rafts to the river. Guides and guests must hike the 2.5 miles to put-in carrying their own gear.

Truckee River Rafting near Lake Tahoe

This white water rafting trip on the Truckee River is the closest rafting to Lake Tahoe and Reno. It is a fun and exciting, 7-mile guided white water adventure, with many Class 2-3 rapids for the first 6 miles and exciting Class 3+ rapids in the last mile. This whitewater rafting trip on the Truckee River should not be confused with the self-guided float out of Tahoe City. Truckee River Whitewater Rafting trips operate from mid-May to September 30th. As water is obtained from several reservoirs and not just Lake Tahoe, this rafting trip is always available, even when the raft rentals are closed.

Upper Klamath California White Water Rafting

The Upper Klamath River is one of the best Class 4 whitewater rivers for the summer . The only “big water” summer run, with the longest rapids in the west. It is relatively uncrowded due to its location and definitely well worth the trip. The river warms up with nearly 6 miles of Class 3 rapids before tackling the big stuff. The gradient changes, and the next 6 miles offers some wild whitewater with the Class 4+ Caldera (200 yards) and Hells Corner (400 yards) being the highlights. The rapids are long and the water big.

Lower Klamath

The Lower Klamath River is an ideal multi-day white water rafting trip for families and first timers. It is an easier trip than the South Fork American River, and in a more remote setting. However, with the addition of inflatable kayaks, there can be more than enough excitement for older children. Or more experienced river runners. There are many fun whitewater rapids such as Kanaka Falls (or Rattlesnake), Devil’s Toe Nail, the Trench. Also Dragon’s Tooth, Osprey, and Sasquatch Squeeze. The Klamath River has large sandy beaches for camping and play and its waters are warm compared to most other California streams.

North Fork Yuba River

Rafting on the North Fork Yuba River offers both veterans and active first-timers, a variety of Class 3 – Class 5 whitewater thrills, from  1 – 4 days, on over 35 miles of river. Even at lower flows, the North Fork Yuba River still offers exciting rafting in smaller boats.

Safety

If you are planning to take part in a California White Water rafting experience, check out the outfitter for safety and how they maintain their equipment. If you are a first timer, you do not want to be going on a difficult set of rapids. It is preferable to build up to the various levels as you gain experience and stamina. You will also become more knowledgeable with the skills required at various levels of California White Water rafting.

Diet, Exercise, Energy Deficits which one should you try? Or how about all of them? Anyone wanting to lose weight must deal with the fundamental laws of energy. You cannot lose weight if you are taking in more energy than what you are burning. Energy deficits must be created every day if you want to lose weight. As we discuss the details of this theory, it will get much more complicated, however you should remember that if your energy absorbed through food is greater than the energy burned through daily activities and exercise you are going to gain weight. By burning more energy than you take in, and creating an energy deficit, only then will you lose weight.

Diet, Exercise, Energy Deficits

Fad Diets

There are lots of fad diets that are advertised on TV and the radio and in newspapers. Most of them are selling a product and that is how they make their money. They do not always deal with the larger issue of how exercise factors into the equation. Low carb diets, water melon diets, soup diets and on and on. These diets just do not deal with the need for a balanced diet with the proper vitamins that the body needs. Nor do they deal with the total number of calories that everyone needs to maintain a normal busy life style vs. what they need to take in and lose weight. Creating an energy deficit while eating properly will ensure that you lose weight.

Weight Watchers

Weight watchers appears to focus on portion control using a point system to manage your calories and intake. Consumers following the weight watchers diet must keep track of their food intake using a point system and also portion control. They can also bulk up on low calorie food to give them that full feeling that everyone wants. Consumers on weight watchers diets can even partake of deserts as long as they have not exceeded the number of points they need to consume for the day. Still for weight watchers to be successful, even weight watchers agrees that an energy deficit must be created if you are going to lose weight.

Add Exercise

If you maintain a normal daily routine i.e. going to work, household chores etc, then you will need to make sure that the calories you take in through meals and snacks is less than what you need for daily activity. As long as there is an  energy deficit, you will lose weight over time. Going for a walk, working out at the gym or exercising on your own will help you increase this energy deficit and help you lose weight. Paying attention to what you eat and how much is an important element of weight control. Exercise will burn calories and increase your energy deficit.

Energy Deficits – Building Muscle

One of the side effects of working out is that you will build muscle. You will lose fat content as well, however it is a well known fact that muscle weighs more than fat. Some consumers who are exercising regularly do not lose weight, but their body is changing, becoming more lean and less chubby. Consumers should not be concerned about this. Muscle is always better than fat, and will actually increase your metabolism which in turn burns more calories. Besides who does not want to look well toned and lean?

Eat Good Food

We all know that there are good calories and bad calories. Some dieters are even allowed to eat sweets, but there is a big difference between some sweets and others. Take a chocolate bar for example vs a piece of chocolate. A chocolate bar as a lot more in it besides chocolate. There is corn starch, trans fats and lots of sugar. This is an example of a not so good desert or snack. Eating a piece of pure chocolate does not contain all of these extra elements and is just as satisfying.

The same rule applies to many other foods. Fried foods, deep fried foods and precooked frozen foods lose much of their nutrient value during preparation, while at the same time picking up lots of trans fats and calories during the cooking and preparation processes. Stick to fresh foods that you cook yourself to avoid all of these extra calories and fats. Use low fat cooking techniques and avoid frying your food.

Read the Labels

All processed food is labeled with the number of calories and fat content. The first thing to remember is that the number of calories could be up to 20% higher than what the label says. Manufacturers are allowed to be 20% in error. If you must eat processed food , keep this fact in mind when you are planning your meals so that you do not ruin your energy deficit calculations.

If you are serious about losing weight, there are a number of steps you need to take to ensure that you lose weight. First of all you must create an energy deficit each and every day. An energy deficit can be created by dieting or exercise or a combination of both. Practice portion control to reduce the calories that you take in.

Snacks and Energy Deficits

Another huge area which can eliminate your energy deficit is snacks. Snacking by itself is not bad. It can actually be good to help increase your metabolism. The problem with snacks is that we do not have control over how much we eat while snacking. Before we realize it, the snacks we eat can eliminate our energy deficit and cause us to gain weight. If you cannot eliminate snacks, then practice portion control to manage how much food you actually take in. Secondly change to a low calorie type snack which cause you to bulk up give you that full feeling. However the best way is to avoid snacks all together.

Manage your energy deficit by managing your diet and adding exercise to increase you energy deficit.

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There are a number of weight loss tips that will benefit many people. However the major tip for consideration everyone needs to think about is whether you are ready or not. Each person regardless of their weight, have to first realize that they need to lose weight to gain a healthier life style and then they need to decide that they actually are going to lose weight. It cannot be a half hearted attempt. You need to be serious about this and really be ready to make the effort. If you are not serious, then you may as well save yourself the time and the money with regards to losing weight.

Weight Loss Tips – Make a Decision and Stick With It

This statement may seem trivial, however unless you have the conviction to lose weight along with the perseverance, most people will go on a diet for a short period, lose a few pounds and then go off the diet. So the first major tip is recognize that you need to lose weight and the second is to decide with commitment that you are going to do what is needed to lose weight.

Weight Loss Tips – Change Your Life Style

Once you have decided to lose weight and are committed to losing weight the next step is to decide what attributes of your lifestyle that you need to change. Perhaps it is fast food, perhaps it is snacking in front of the TV at night, perhaps it is eating very large meals.  What ever it is you need to set up your environment so that you are not tempted to continue bad habits such as snacking.

Weight Loss Tips – Exercise Routine

Part of changing your lifestyle is to begin exercising. Even if it is a walk around the block, it is better than sitting in front of the television and snacking. If you have been a couch potato and this is the first time you decide to exercise start slowly and build up. If you are seriously unhealthy, talk to your doctor first. Even if you start by walking a short distance and build up over time this is a huge improvement.

Exercise will improve your circulation, help you lose weight when combined with a diet program, build your muscles including that of your heart, and increase your lung capacity. Exercise will also increase your metabolism which will burn more calories and help to burn off those pounds.

Fit Your Exercise into a Busy Life

Sometimes we are just so busy that we do not have time to go to the gym and exercise. There are various ways to get your daily exercise. For starters consider taking the stairs instead of the elevator. If it is only  a few floors, chances are you will save time since you can cover several floors before the elevator even arrives. Go for a walk at lunch. Park your car further away from the entrance to your office or shopping and walk the extra distance.

If you are waiting for the kids at an activity, don’t sit and wait, go for a little walk even if it is around the parking lot. There are numerous ways to get in that extra few steps every day while you are building up your endurance.

Walk 10,000 Steps a Day

You have probably seen or read about walking a minimum of 10,000 steps per day. I have personally tried this. It is quite hard to get all of the steps in. I bought a step counter and away I went walking around the mall to get my 10,000 steps in. It really gets a bit boring, so try to vary the routine, go for walks in your neighborhood or around your work place. Drive the car to a different location and walk. Before you know it you will be walking your 10,ooo steps every day.

Eating Habits

This is probably the most difficult thing to do and why we left this weight loss tip until the end. We are all used to fast food prepared quickly with lots of sauces and salt. The salt is bad for high blood pressure or hypertension and all of the fried food and sauces have thousands of calories in them.

Start cooking natural foods and make your own casseroles to be frozen. That way you manage the salt and the fat that goes into the meal and it is ready when you need it. Just a quick dethaw, heat it up and supper is ready. These are excellent meals when you are in a hurray and pressed for time.

Stay away from fast food restaurants or any restaurant were the food is cooked in oil of some kind. Try doing without all of the sauces such as ketchup, mayonnaise, salad dressing, and special sauces. Not only are they high in fat content, they are also high in calories and salt as well.

Snacking

Snacking is like a silent villain that sneaks up on you. We all love to snack, however the problem with snacking is that we lose track of how many calories we are actually eating. It is relatively easy to sit in front of the television and snack on a bowl of peanuts while watching our favorite program. Before we know it the bowl of peanuts is gone and we have consumed a thousand calories or more. While nuts are an excellent food type, we really do not need these extra calories unless you can burn them off in some way. Let’s face it most of us cannot burn them off easily.

If you must snack, have sticks of sugar free gum around to chew on. They have few calories and provide that chewing sensation that we need. Far better to chew several sticks of gum than to eat many different snacks.

In summary, make a conscience attempt to change your life style, exercise, change your eating habits and avoid snacking. You will find that the pounds will come off. The rate of losing pounds will depend on how well you do in sticking to your plan. Let us know if there are other ideas and tips that have helped you to lose weight and keep it off.

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Experienced campers will have a camping checklist of items that they know they will always want to bring along to ensure that their camping experience is enjoyable and safe. They take into account where they are going, how long they will be camping and how many people are coming with them when they assemble their camping checklist.

Camping at a state park in almost perfect conditions with facilities close by is much different from backpacking into the wilderness and camping for several days in the wild. Each requires different supplies and gear so plan your camping checklist accordingly.

Our checklist is a general camping checklist and you will want to add or subtract to it based on the location , the length of time, and number of people. Always error on the side of caution and take more than you need. If you are long way from home, or a days walk from civilization and you are missing something, there is not much you can do about it. Of course you need to balance what you take vs. the weight and how far you care carrying your camping gear. A heavy pack feels like it weighs twice as much after a days hiking.

Camping Checklist

The following is our camping checklist of camping gear you may want to add to your camping checklist:

• A light weight tent, lean-to or other shelter device
• A light weight sleeping bag for warmth
• A sleeping pad or air mattress is often placed underneath the sleeping bag for cushioning from stones and twigs as well as for insulation from the ground
• A portable stove to prepare hot meals and/or drinks where campfires are forbidden or impractical
• A lantern or flashlight, preferably the kind that do not need batteries
• A hatchet, axe or saw for cutting firewood where allowed or constructing camp gadgets
• Various types and sizes of ropes and tarp for stringing clothesline, sheltering dining areas, and other purposes.
• Rain gear such as a light weight rain coat
• A compass for direction finding
• A GPS , however you need to be aware of battery issues
• A chuck box to hold the many varied camp kitchen items for food preparation, consumption and cleanup.
• Some campers may prepare food by cooking on a campfire, sometimes using such equipment as a Dutch oven.
• Matches in a water proof container
• Much of the remaining needed camping equipment is commonly available in the home, like dishes, pots and pans.
• If you plan to hike into your camp site, you will need to consider light weight camping gear that does not take a lot of room as well.
• Emergency rations should always be considered, especially if you are hiking into a site. Dried food is light weight, small and easy to carry.

First Aid

First aid should always be considered as part of your camping checklist and can be even more important if you are hiking on wilderness trails and planning to stay out overnight. Hikers need to be able to exist on their own and look after emergencies until they can get to a location to call for help or until someone finds them. Better to error on the side of caution:

• Dressings (sterile, applied directly to wound): Pads
• Sterile eye pads, Sterile gauze pads.
• Bandages (sterility is not necessary, used to secure a dressing): Gauze Roller bandages – absorbent, breathable, and often elastic
• Elastic bandages – used for sprains, and pressure bandages, Adhesive, elastic roller bandages,Triangular bandages
• Gloves, disposable non-latex
• Torch (also known as a flashlight)
• Instant-acting chemical cold packs
• Sterile eye wash (commonly saline) Sterile saline may also be used for cleaning wounds where clean tap water is not available.
• Thermometer
• Antiseptic/anesthetic ointment or spray
• Anti-itch ointment (especially for outdoor kits)
• Painkillers / fever reducers
• Aloe vera gel – used for a wide variety of skin problems, including burns, sunburns, itching, and dry skin

Prepare for the Inevitable

Camping with the family can be a fun experience and it is an opportunity to bond with the kids and enjoy the outdoors. Unless you have camped in the wild before you cannot really appreciate what you are missing. At the same time it is not camping in your backyard or anywhere near modern facilities. You need to be prepared for the inevitable.

Camping at state parks is a nice way to start. Camp sites are all laid out and you usually have water and toilet facilities. Some will even have a small store were yu can purchase camp supplies that you forgot to bring with you. Many will be located near a lake or river so you can also enjoy swimming as well.

There is usually all types of wild life around. Depending on were you are camping, you may encounter rabbits, raccoons, deer and even bears. Regardless of were you are you should take some precautions to protect your belongings. Never store food in your tent. The bears will be joining you for a meal whether you like it or not. Also do not leave the food in your car. You do not want to be watching from your tent while a bears tears your car apart looking for food. And what do you do when he is finished?

Place your food in bundles and tie them to a tree limb far enough out on the limb so that they cannot get at the food. Always get rid of any garbage as well that might be attractive to bears around your camp site.

Please feel free to add comments about other items to bring while camping or safety issues that you feel we should include.

Taking a common sense approach to nutrition can significantly improve your lifestyle and overall health. This approach might even save you some money as well compared to what you are spending on fad diets etc. But what do you need to do to follow a common sense approach to nutrition instead of all of the fads and diets that are out there, advertised on TV , the radio and newspapers? This is a question asked by thousands of people every day.

Common Sense Nutrition – Fads & Diets

There are numerous fads and diets that are advertised on TV and other venue’s. Some of them work and some do not, but how can you tell. Certainly some of the stars that are making pitches appear to have lost weight and are doing very well according to the advertisement. Valerie Bertinelli is a good example. She looks fabulous and has benefited from Jenny Craig. But is that the whole story?

The first thing to remember it that everyone who is making a pitch is getting paid in some manner to pitch a program or a product. Today, people will say what ever they need to say to sell a product, knowing that there is no repercussion if they misstate  or stretch some facts. They have nothing to lose and everything to gain. There is no doubt in Valerie’s case that she has lost weight.

There are many other fads and diet programs, however most people either do not have the money to invest in these programs or they are looking for the quick fix to lose weight. Little attention is paid to the level of nutrition in these various diets. Even frozen foods such as lean cuisine have been reported to have 20% more calories in some of their meals than what is claimed on the box. In addition , look carefully at the sodium levels in each meal. Some will have as much as 30 to 40% of the sodium intake in one meal that you need all day.

Common Sense Nutrition – Read Labels for Nutrition Balance

Always read the labels when you are purchasing prepared food. Even cereal will have some elements that you may question such as sodium, fat content, and other elements that the body does not always need. Soups are notorious for high salt content. Frozen meals of all types are often high in fat content and high in sodium content. Fast food can also be a source of high fat and sodium with little nutritional value. Read the labels and make your own decision, before blindly following the advertisement on the box or on the TV. Often they conveniently forget to mention various factors that you may be interested in.

Follow the Food Guides

Both the United States and Canada have their own food guides which if followed will help to ensure that you meet your needs for the right vitamins,, minerals and other nutrients. Consumers can also reduce the risk of obesity, diabetes, some types of cancer and osteoporosis. A balance diet based on the food guide will contribute to your overall health and vitality.

Food Guide Basics for great Nutrition

Adults should eat seven to 10 servings of vegetables and fruit every day. Six to eight servings of grain products and two to three servings of milk products and two to three servings of meat products. Meeting these guidelines will generally give you all of the necessary food groups, minerals and vitamins that you need every day.

Serving sizes should be matched to your overall food intake required to maintain your ideal body weight. Over indulging in anything can have negative impacts including weight gain even if it is nutritional for you. Combine this with 6 to 8 liters of water to aid in hydration and digestion of your food. If you exercise, additional water is usually required based on the level of exercise you undergo.

If you would like more details about the food guides, search the internet for Canada’s food guide.

A Common Sense Approach to Nutrition

Take some time to really educate yourself on what is needed to provide the nutrition you need for your age and gender. Read the labels and look for low sodium content and low fat content, with a mix of minerals and vitamins. Cooked foods at home prepared from scratch are usually better than prepackaged prepared foods that have a lot of preservatives and additives included. Combine good nutritional intake with the proper amount of food and exercise. Getting one or all of these out of balance can contribute to weight gain and poor health.

Fast food restaurants are not the best place to go to get well balanced low calorie meals. Some have begun to introduce better meals. However you need to pick and chose those that provide the right nutritional value along with lower caloric intake. Many are deep fried, have lots of fat and sodium to make them taste better. Even splitting a meal is better than eating all of the meal yourself. But it is better to just not order a high calorie, high sodium high fat meal in the first place. Some of the new salad meals at fast food outlets are great until you add the salad dressing. These high calorie, high fat dressings should be used lightly.

Multi Vitamins

If you feel that you might not be getting all of the necessary vitamins from your food intake, multi vitamin pills are often a great idea. However you should talk to your pharmacist first to get a recommendation. Which vitamins to take based on your age and gender. Also if you are prone to osteoporosis, consider additional calcium tablets and vitamin D to help with the absorption of the calcium. Again your pharmacist can assist with the selection.

In summary think for yourself, ask questions, do some research and read the labels to ensure you are getting the necessary nutritional value you need from the food you eat. Talk to your pharmacist regarding vitamin and calcium supplements if needed.

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Whether you are planning a one day backpacking hike or a weeks backpacking through the wilderness, it pays to be prepared and carry all of the right backpacking gear. You never know what you will be faced with and whether you will need to spend an extra night in the wilds because of weather or some more serious problem such as getting lost. It always pays to be prepared, so we have compiled a sample list of backpacking gear that you may want to consider taking along with you.

Of course what you take will depend on were you are going, how long your trip will be and the area were you will be backpacking. Plan for emergencies and plan for extra days just in case.

Also always tell someone were you are going and if you decide to change your mind, tell your contact or somehow get a message out. If you become lost or get trapped in some manner, at least your contact will know when to expect you back and approximately were you have gone. Sometimes it can mean the difference between life and death. Even experienced back packers sometimes forget and they unfortunately pay the ultimate price.

Back Packing Gear to Take

So what backpacking gear should  you consider for your backpacking trip? The backpacking gear items you could include depending on your plans are:

Backpack – seems obvious, however you want one that is comfortable, that can carry everything you are going to need and has clear markings on it so that it can be seen at a distance easily in case you need to be found. If your backpack will be full, make sure that the straps are wide enough and comfortable for you to carry the backpack.

Quick drying towel – a lot less weight to carry than a heavy wet towel

Walking shoes – comfortable and suitable for the type of hiking you will do. Regular running shoes might not stand up to the rigors of back country hiking.

Underwear & Socks – Clean dry socks will keep your feet in good shape. Change often if you find that your feet are overly warm

Long Underwear – Depending on the season you may want to bring these along. If the nights are still cold, you may want them just in case you get stranded.

Sleeping Bag – Carry a light weight down filled bag with you. They cost a bit more, but are light and can be folded into a small package easily

Passport – If you are leaving the country to another locale this is an absolute must have

Spy Wallet – You should consider dividing up your money and travelers checks between wallets just in case.

Day Pack – These are useful for short hikes

Camera – A small pocket digital camera is always handy and they take quite good quality pictures. They are less bulky than the larger 35 MM digital cameras

Journal – As the days pass one will blur into another. A journal helps to remember those all important details

More Items to Consider

Travelers Check’s – safer than money , they can be replaced if lost or stolen

Wet Wipes – easy to carry and light as well

Laundry Detergent – in case you need to do some washing along the way.

Rain Coat – Small fold up rain coats can be invaluable in the rain and at night.

Medical Kit – A small kit with the basics is always a good idea, band aids, some disinfectant etc

Maps – a paper map is always a good idea even if you are using a GPS. Batteries do run out and that’s were the paper map comes in handy

Compass – always a good idea no matter were you are going

Personal items – toothpaste, deodorant, soap, shampoo

Clothing – for the type of backpacking you plan to do. Obviously you would pack much different clothes for the bush , desert or traveling around the country by bus

Water Proof matches – in case you need to light a fire.

Water Purification tablets – in case your water runs out and you need to drink water out of a local stream

Snacks – even if you are just going for a day hike, always pack some high energy snacks in case you get lost or cannot get back for some reason.

Other Items to consider

Our list of backpacking gear is not all-inclusive. If you think there is a major item missing please feel free to add a comment to our blog. However if you follow these basics for backpacking gear you probably will find  that you will be fine should you get lost or have an accident along the way.

Backpacking with a partner is the best approach to follow. You can always look out for each other and help each other in emergencies. Beside it is just more fun to backpack with someone than by yourself and if you have the right backpacking gear with you, you will have no worries. Don’t forget to tell people were you are going and when to be expected back.

This post is all about the approach to common sense exercise. One of the biggest concerns everyone has is how will exercise affect me? Especially when I have not exercised in some time. Will my  heart be able to handle the increased workload? Will my joints withstand the stress of carrying all of the extra weight around while we exercise? Can I withstand the pain of exercise due to sore muscles?

Common Sense Exercise – No Pain , No Gain

We have all heard this statement over and over, applied to many different topics including weight loss. If you have watched the biggest loser, it is obvious that these people are going though significant pain as they work to reduce weight. They are working out a large number of hours every day, with sore muscles, stomach cramps and pushing themselves harder and harder. Although this has great entertainment value, the concern is can their hearts withstand this additional physical stress.

The contestants on the Biggest Loser have a team of doctors monitoring their every move, monitoring the food they take in and monitoring the medications that they need to take. We have seen some people on the biggest loser actually collapse. for the first week, every muscle in their bodies must be sore, although they really do not show or refer to this, but you can be sure they are in a lot of pain.

From a common sense exercise point of view, by far the majority of people do not have this level of support when they begin to exercise. If you join a gym, you will always be asked to sign a document which absolves the gym of any blame should you have some sort of health issue while at the gym.

If you are concerned ask for a doctors assessment and recommendation regarding your exercise level. Start by walking around the block. Depending on the level of your health you may want to start slowly and build up to a more intense level of exercise. If you feel any discomfort other than sore muscles, take a break. Build up slowly and as you control your diet with the common sense diet approach and follow a common sense exercise  approach you will gradually get stronger and lose weight.

Common Sense Exercise – It Takes Time to Lose Weight

Contrary to the TV advertisements that suggest you can lose significant amounts of weight in a short time period and look like some of the hunks and beauties that advertise these products, no one can make that transition so fast. These people have practiced portion control and exercise programs all of their lives in order to look like the way they do on TV. It is just impossible to change your body to look like that in a short amount of time regardless of whether it is an exercise machine of some sort or a pill or liquid that is being advertised.

The message they are giving to you is that you should buy this product to look like the way these people do. It just will not happen, in the time frame they are suggesting. It takes hard work and focused effort on exercise as well as diet to get to look the way these people look.

Common Sense Exercise Programs

Note that we are not saying “Don’t buy these products”. We are saying that you should manage your expectations regarding these products. If you purchase some sort of weight bearing machine that slides under your bed when not in use, the machine could actually be an excellent addition to your exercise program.

Use the new exercise machine every day or at least 3 times a week and push yourself to your limit every time. Over time you will begin to see results. Add to these exercises to increase your level of fitness and as your strength builds you will be able to do more, exercise more and lift heavier weights.

Using this type of approach will vastly improve your chances of losing weight and keeping it off. One of the most important elements to keep in mind is that you must manage your own expectations. The TV advertisements build up unrealistic expectations and everyone gets disappointed when the results do not immediately come. Set some realistic guidelines and goals and then work towards achieving them over a reasonable amount of time.

Exercise is a Lifetime Challenge

For most of us, with the temptations we have, the life style we lead, exercise is becoming a lifetime activity. Whether you go to the gym, take the dog for a walk, bicycle or ski, everyone of us should know that we need to do some form of exercise all of our lives.

When we were kids, we participated in various sports and were always active. As adults we become more sedentary and burn less calories as a result. Most of us do not reduce the number of calories that we intake and as a result we tend to gain weight. Many people will gain a minimum of 10 pounds every decade, while those of us with eating problems may gain much more than that.

If you want to maintain your weight, the equation is pretty simple. Calories that you eat must be either burned off through daily activities, burned off through exercise or they will add to your bodies fat content. There is no getting around that fact. 2000 calories in less 1500 burned off by daily activities and exercise leaves 500 calories that your body will add on as fat! This is just a simple example to make a point. Individuals need to gauge your food intake with your activity level to assess how much exercise you need and how much you need to decrease your caloric intake.

In summary start slow and build up your exercise routine, stay with it, set up a program for yourself to follow and limit your caloric intake. Get a doctors assessment if you are at all concerned about your health level and your ability to exercise.

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If you are wondering about white water rafting, how safe is it and what services you are provided with? You have arrived at the right web site. We will be adding a great deal of information and links to various sites that provide white water rafting across the country.

Whitewater Rafting trips can be great fun and provide lots of excitement. However it is always a good idea to practice safe rafting and to choose wisely when you are about to go on a whitewater rafting trip for the first time. Always confirm the experience of the guide that will take you down the river. They should be well trained and have completed many trips successfully. The best way to know is through referrals to ensure that you go with a whitewater rafting company that you know or has been recommended.

White Water Rafting – Safety First

Always wear life jackets and pay attention to your guide. They have the experience and will tell you when to paddle when to hold on etc. Never drink alcohol prior to going on a rafting whitewater trip. Reaction time and judgment are never as good as they are once you have had a drink or two.

Almost every state in the nation offers whitewater rafting trips through many rapids. Usually they offer half day trips as well as full day trips that include lunch cooked over a fire for you to enjoy in the great outdoors. A few whitewater rafting trips also have overnight excursions. You will need to inquire what equipment you need to bring with you. Above all bring several changes of clothes, because you will get wet!

The spring whitewater rafting trips usually bring fast high water for great whitewater rafting, summer months are slower and the fall often has more rain which means again fast rolling water. Some locations are below dams which  regulate the water outflow ensuring a steady water flow all year round.All rafting on rivers is classified into categories. If this is a first time always make sure that you are going rafting on a river trip that is in line with your physical abilities.

Rafting Packages

If you are new to white water rafting and really wondering what is white water rafting and what the sport is all about, you may want to start with one of the relatively calm white water rafting packages and then progress as you find these trips interesting and exciting. Beginners can choose from camping packages and hotel packages.

Typically white water rafting trips will include, (however they do vary by location and company) :

• Buffet Breakfast before your trip.
• A great riverside lunch complete with all the trimmings
• One or Two Day full day rafting trip
• Complementary beverage after your trip
• Delicious Gourmet Dinner.
• One or 2 nights Camping Include camping and meals or
• One or 2 Nights Lodging for hotel trips

Select the Right Rafting Package

Choose a white water rafting trip that makes sense for you, your family and friends and your budget. For an exhilarating ride of a fast rapids and the comfort of a hotel room at night, book the hotel package with meals. You will have a very exciting and comfortable vacation.

Always book a trip that is aligned with the members in your group. If someone cannot swim, you will want to stay away from a trip that has a high probability of being dumped into the water.

Many people are looking for the quick fix to their weight and diet problems. They see the advertisements on TV with young in shape good looking men and women who are pushing whatever product they have. It may be some sort of exercise equipment or diet or medical treatment or some sort of concoction that they should take to improve their weight problems. For the majority of people these gimmick just do not work because they do not deal with the underlying problems or the real work it takes to reduce weight and improve your overall life style.

The main message of this post is as follows : Develop a common sense plan around the food you eat, the nutrition you get from these foods and the amount of exercise that is right for you. Without a plan that you can focus on, most people will just not be able to  lose weight or improve their situation

The bottom line is to reduce your intake and get moving, exercise more and burn of those calories.

Common Sense Diet

So what does it mean to follow a common sense diet? Without getting into how many calories you are eating or how many calories you are burning off, the common sense diet really means that you need to limit your intake of food and focus on good nutritional food.

More and more we are seeing that when we go to restaurants, that we are not satisfied unless there is a huge plate of food in front of us. Part of this satisfaction is getting value for money spent. We seem to equate the more food that we have in front of us vs. the amount we are spending is a good thing. Consumers love going to buffets were they can eat as much as they can put into their mouth or going to a restaurant where the restaurant offers large sides of vegetables, pasta’s or other high carb food.

Must Finish the Plate

Of course once we have this immense quantity of food in front of us, there is the feeling that we must consume all of this food. We ordered it and we have been taught since we were young to always finish our plate. So we order or receive large amounts of food and we consume all of it. Before we know it we are gaining weight at a rapid pace.

The message is to practice some self control and cut down on the quantity you are eating. Use whatever trick you need, but reduce the quantity of food that you take in every day. Use a smaller plate, stop snacking, snack on low calorie foods, split portions with a partner and avoid those places were you just cannot maintain your self control. It is the old adage, you cannot take a kid to a candy store and expect him or her to not ask for some of the candy in that store. Adults are exactly the same. If it is in front of us we will eat it.

Split Portions

One common sense diet approach is to split portions between you and a partner when you go out to a restaurant. We have found that most restaurants support this request and will gladly give you another plate so that you and your partner can separate the portions any way you like.

Some restaurants have a minimum order requirement. If you really like this restaurant, then just order a salad for one person and have the other person order the main course. You can split the meal after the meal is delivered and reduce the number of calories that you are taking in.

A big advantage of this approach is that you also reduce the cost of eating out!

Foods You Eat

Anything that is deep fried, regardless of what it is should be avoided. The fat content from the oil that it was cooked in will contribute to many more calories that you can believe. Focus on foods that are not deep fried such as vegetables that are steamed, meat that is not breaded and fried and stay away from desert. If you really must have desert keep your portion small and split it with your partner. That way you will both benefit from less calories, save money and reduce your weight.

Common sense diet – Snacking

Snacking is one of the most difficult things to get control of. Yet in some cases is the single biggest contributor of weight gain.

There are two problems with snacking that cause weight gain. The first one is that we lose control of how much we snack and how many calories that we actually consume. A bowl of peanuts, chips etc taste great, satisfy some inner urge. Before we know it the entire bowl is gone. Repeated daily or several times a week will definitely contribute to weight gain. It really does not matter what you snack on, unless it is just fruits and vegetables with no salad dressing, everyone loses control of how much they eat and will gain weight.

The second problem with snacking is what we snack on. Many of us like salted peanuts, chips or sweet deserts. These kinds of snacks will contribute to weight gain. As well as possibly high blood pressure from all of the salt intake. If you must snack, then cut these types of high calorie foods out of your die. Switch to other low calories types of foods. Fruits and vegetables are good examples.

Chew Gum

Another common sense diet snack reducer is to chew low calories gum. Benefits to chewing low calorie gum include the lack of calories. Also the sensation of chewing you get which will contribute to the satisfaction of chewing on something. It gives you something to do instead of snacking.

In summary for a common sense diet, reduce the amount of food you intake. Split portions, avoid snack foods and desert. Use common sense diet approach to everything you do. Use tricks such as smaller plates. Split portions. Avoid fried food and eating steamed vegetables with spice flavoring instead of salt.

We would appreciate your comments and positive contributions to this subject. For more diet information and ideas about losing weight, click here.

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Diet, nutrition and exercise are such an important aspect of our lives and yet many people do not pay attention to what they eat or how much they eat. This web site is aimed at helping people understand the importance of eating a healthy well balanced diet. We believe that moderation is key. That you can eat just about everything and you do not need to starve yourself. We also believe that dealing with various medical issues contribute to diet. Also to overall weight issues. We will be discussing some of these from time to time as well.

We are bombarded with food related ads all of the time on TV, the radio, the newspaper and on billboards, yet none of these really talk about nutrition. Instead they urge your to purchase their products and to enjoy them often. There are diet schemes that promise quick results in a matter of weeks or days. None of these are real and most diets take perseverance and discipline to actually lose weight. There is no silver bullet, you just have to work hard at dieting, while eating the proper foods and exercise to build up muscle tissue while burning calories.

Diet, Nutrition and Exercise – Use the Buddy System

Many people become disillusioned and forget about losing weight and they end up shortening their lives significantly as a result of poor diet, eating too much and no exercise. Having a buddy to work with can be a huge advantage. When your down or fall off your diet or exercise routine, your buddy can help you get back on the routine. You can also help your buddy as well. When you are working in a team, things just go better. Diet, nutrition and exercise  is key to avoid these problems.

Exercise, The Added Ingredient

Although most advertisements focus on diet and nutrition along with their special products, everyone should eat moderate amounts of food, a well balanced diet and ensure that they have foods that provide their bodies with all of the essential elements and vitamins, there is one more factor.

That factor of course is exercise. We do not believe in suggesting that you run the marathon or that you run 20 miles everyday. Instead we urge consumers to get out and go for a walk every day or every second day. park the car further from the door to the shopping center, walk a block or several blocks to the corner store, work in your garden. The main thing is to do something that keeps you active everyday and provides you with a moderate amount of exercise. Exercise can be fun, especially if you do it with someone else. Burning calories and building muscle is key to increasing your metabolism over all.

Sodium & Saturated Fats

Fast food, take out food, and prepared food no matter were you purchase it is generally not good for you. They tend to be higher in saturated fats, higher in sodium and lack the necessary vitamins that you really need to support a healthy lifestyle. Focus on reading labels if you want to balance diet, nutrition and exercise.

You really have to read the labels. One big issue with me personally is the amount of sodium or salt in prepared food. I seen store bought pizza with sodium counts as high as 35% of your daily intake in one piece of pizza. Salt is one of the leading causes of high blood pressure or hypertension. Hypertension leads to heart attacks, and over a period of time harms many of the organs in the body.

Watch your salt content in all foods that you are eating and if possible add less salt to your meals over time. Personally, I stopped adding salt to meals and found that I enjoy the meal much more now, since I can taste the real taste of the food and not the salt in the food. If you really need something, add spices to give some taste to your meal and avoid that bland taste of an excellent meal.

Saturated fats are another key ingredient to watch for. The higher the saturated fats, the more damage you do to your body in terms of cholesterol and calories you add to your system. If you have high cholesterol, consumers can deal with it in a number of ways. For some people all they need to do is change their diet, moving away from  high cholesterol food. Others are genetically inclined to high cholesterol and will have to take cholesterol reducing pills. Either way it is important to get this under control so that your arteries do not get clogged with fat causing blockages, heart attacks and strokes.

Diet, Nutrition and Exercise – In Summary

So to sum up our message about diet and nutrition, eat everything in moderate amounts. Eat good food as much as possible. Make sure you are getting the proper mix of vitamins and essential minerals and exercise. Even if it means going for a walk around the block. You will enjoy your life and those around you much more when you eat well and manage your weight.

Take control of your life. You may have dependents, you may be missing out on many of life’s experiences,  and you could be significantly shortening your life due to the additional weight obesity related diseases that plague anyone who is overweight. These include diabetes, heart attacks, strokes, all types of joint problems and esteem issues. Many over weight people have low esteem due to their high weight. This also contributes to poor or limited relationships in some cases, as well as issues at work.

So it is time to do something about your life and get on a plan to beginreducing your weight, getting some exercise and eating properly!

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