Ultralight Backpacking - Food

Published on Friday, August 7, 2020

In about 2001 or 2002 I read a book called "Beyond Backpacking - Ray Jardine's Guide to Lightweight Hiking", which set me on a path to being as light as possible. It came in very handy when I did my first section hike of the PCT, about 7 days, and I vaguely remember a total pack weight of about 25 lbs - with 4 litres of water. I was a broke college student then, so I guess clipping toothbrushes and straps really paid off. I also used a weird mesh hammock thing and I think a tarp of some kind. I have been "ultralight" ever since, even when renting equipment in Patagonia.

Anyways, the mindset has stuck 20 years later. I now am fortunate enough to have more funds to purchase better equipment, but always keen to read about recommendations on how to have a better experience and maybe even save a little weight.

Recently a series of videos was pasted on YouTube that touched on food, and they were terrific. I had always been pretty good about choosing which food to take. Here in Australia, my general rule of thumb was to try and get something as close to 2000kJ per 100g as possible, and then 4 or 5 stars. This insured I was getting calorie dense food, but with the videos mentioned above, I think I can now get the right calories.

I am pasting my notes below as reference purely for myself, although I might come back around and paste suitable options from Woolies or Coles that are suitable. If you have an hour or two, and like backpacking, then I really encourage you to have a watch.

Breakfast


Mixture of simple (high GI) and complex (low GI) carbs. Simple carbs hand off to complex carbs hand off to fats.


Ideal ratio for breakfast:


65% calories from fat

28% from carbs, ideally split complex/simple, maybe leaning to simple

7% from protein


Trail Food


Probably want something in the 5% - 15% calories from sugar range, unless eating smaller portions more often, and then 15% - 25%.


Ideal ratio for the trail:


65% calories from fat

28% from carbs, ideally split complex/simple, maybe leaning to complex

7% from protein


Recovery


  • Drink mix consumed within 15 minutes of finishing for the day.
  • Ideally a carb/protein ratio between 3:1 and 4:1. 
  • Avoid fat. 
  • Glucose and fructose around 3:1. 
  • Frog fuel (collagen) or hydrolysed whey isolate.


Dinner


Between 20 - 30g of high quality protein, the rest of calories rich in fat, and as close to bed time as possible for thermogenic effect.


In Practice


Here is a follow-up comment on what that might look like in practice:

Breakfast - a 2-serving Backpacker's Pantry Granola, 1240 Cal, 34g protein

Trail Snacks - your average Kind bar ranks as Light or Very Light, runs close to a 4:1 ratio and has an average 5g protein per 200 Cal, extrapolate for 1000 Cal of same or similar to get another 25g protein

Recovery Shake - Gatorade Recover packet and a Starbucks Via, gives the right ratio for 370 Cal and 21g protein

Dinner - Mountain House Chicken & Dumplings 2-serving pouch, 600 Cal and 33g protein


Teaching Sight Words

Published on Saturday, July 25, 2020

There are a lot of books on parenting. Before my daughter was born I read a book on pregnancy, one of those 500 pages texts from a high class place - Mayo Clinic or Harvard or something like that. It was helpful, but given I can't even remember the name, clearly not something that I considered life changing.

However, after reading Thirty Million Words: Building a Child's Brain I was all hyped up to drown my new kid in words. We travelled a lot when she was young, so didn't have a lot of books, but she sure had them read to her. When I took a year off as a stay-at-home-dad I kept having those 30 million words ticking in my mind. By the time she was 2 1/2 she was getting five books read to her a night. By the time she was around 3 1/2 she was listening to Amazon Story Time for an hour every evening.

Also around 3 she started playing Khan Kids, and could play it for ages if I let her. There was no doubt that she enjoyed learning, and it was lovely to see her take each new step.

She entered Kindy when she was about 4 1/2, so one of the younger kids. Her school was teaching them how to read by having them sound out words, look for clues, but also to just brute force a few 100 of the most frequently used words. These were called "sight words", and knowing them supposedly speeds up their comprehension for easier texts, which left more energy for the words they didn't know. Sounds good to me.

Without getting into too much detail, the first part of the year was quite challenging for us. At one point I realised I wasn't really helping her as much with her school work as I could have, and while she certainly wasn't falling behind, I also knew she had extra potential that wasn't being explored.

Given all this background, I started to take her sight words seriously. I bought a laminator and made her little flash cards, and put in place some low-fi spaced repetition, so she wouldn't need to go over 100s of easy words every day. This meant we could go over the "known" words on the weekend, and the less well known words over breakfast.

The system works like this: a new sheet gets made and we play a little game where a subset of the cards gets put on the table, and I shout out a word. She finds the word, and we put it in the "learn" bag. Sometimes she knows it, and sometimes needs to sound it out.

Learning New Words
Learning New Words

This is pretty easy for her, for example, if I say "give" then she knows only one word starts with a "g", so chooses that. After doing this a few times we then go through the "learn" bag like normal flash words: I show the word, and let her say it back to me. If she gets it right a few times and clearly has instant recall, then it goes in the "young" bag.

Getting Mastery

After she gets it right a few more times, then the card goes in the "mature" bag.

We do the "learn" bag every breakfast, and the "young" bag every few breakfasts. We do the "mature" bag usually on the weekend or on a Monday morning. If she gets a word wrong, then it goes the other way (e.g. from "mature" back in to "young" or directly to "learn" again).

I am really impressed with her school, as most of the kids in kindergarten seem like they can read. Although some of the kids know more sight words than her that's not the point; she has an easier time reading, and I sometimes hear her reading to herself in her room.

One thing to note is that she gets no rewards for doing her sight words, but there are almost never any complaints. However, we do have an agreement that when she can read a "level 5" book, which I think is about a grade 4 book, then I will buy her a copy of Harry Potter and we will each read a copy. I can't wait!