1. Rose Mellion With lore and slides passed down from Petek Saracoglu, Drew Friedmann, Polly Anikeeva, Natalia Gardiol, Ben Scandella and others

2. Food and water make you happy!

3. Preview Day food / night food: what’s new? Water How much to stay happy? How to make it safe? Food How much to stay happy? Cooking safely and deliciously Planning meals ahead

4. Day-food review Bring more food & drink than you anticipate consuming. Easy prep, easy access Be a glutton! EAT DRINKPEE This is fun! Still true over night!

5. What’s new at night? Better tasting food when it’s hot Faster loss of heat when not moving Bigger needs for food and water Longer periods need more planning Our work is never over

7. Water – how much to stay happy? Key to performance and survival Drink 3+ Liters per day (1 Liter = 1 Nalgene)

8. Dehydration Accelerated in cold and/or dry weather/high altitudes Signs Thirsty = dehydrated Harder to feel thirsty in the winter Pee concentrated yellow Goal: clear and copious Results: Decrease in blood volume Unregulated body temperature Decreased performance Hyponatremia (low concentration of sodium in blood) Prevention: Replenish electrolytes (dilute gatorade, salty snacks)

9. Waterborne Pathogens Protozoa (parasites) Giardia, Cryptosporidium 5 microns Bacteria Cholera, E. coli, Salmonella 0.2 - 0.5 microns Viruses Hepatitis A, rotavirus, Norwalk virus 0.004 microns

10. Killin’ Them Critters Boiling kills everything Boil water vigorously for 1 minute (3 minutes over 6000 ft) allow it to cool to room temperature (do not add ice) http://www.epa.gov/safewater/faq/emerg.html http://wwwnc.cdc.gov/travel/content/water-treatment.aspx Iodine or bleach not so reliable for parasites; slower in the cold; possible allergies; tastes bad Silver ion/chlorine dioxide based tablets or droplets Better taste; variation on time necessary Filter / Purifier Pretty useless in winter unless running spring Filter not effective for viruses; purifier may be UV Pen ($) works when used properly; needs batteries

11. Where to get water? Bring from home or fill up on the way Start out with hot water to delay freezing. Add sugar, salt, juice mix… Streams Bandana pre-filter Fast-running part Snow can be melted Be sure to boil--add some water to the snow you’ll melt and boil Fuel-intensive: must bring enough to boil everyone’s water!

12. Food!

13. Food – how much to stay happy? Spend 5000+ calories/day. It’s hard to replace them! May not feel hungry (especially if dehydrated) Bring ~ 2 lbs/day of food plus one day emergency food Carbohydrates, fat, and protein What happens if you don’t eat? Energy plunge Feel cold Mood will worsen make poor decisions Gluttony is not a sin, it’s a survival tool

14. Food Gear Cook your food: stove, fuel, pot(s), and pot grip Hold your food: plastic bowl or the cooking pot if you’re alone Cut your food: knife (folding knife that’s with you for safety anyway) Shovel your food: non-metal spoon Drink your calories: plastic mug

15. Safe Cooking Keep distance from Sleeping areas and enclosed spaces Bathroom Trail Water Source Careful with Sanitation (gloves or alcohol sanitizer) Cutting Cold: keep drinking warm stuff Hot stuff: use the grip! handle pans with wool or leather synthetic will melt or burn Sleep Cook and eat Bathroom

16. After dinner Leftovers Eat it! (hot chocolate pasta water) Save it! (in pots, tupperwares) Clean up and dismantle Clean dishes with warm water, biodegradable soap Strain dirty water through fine mesh, scatter water over a large area far from water source Trash: compact in ziploc http://www.lnt.org/

17. Planning food Consider: Temperature!!! Which meals are individual and communal? How many people? How many nights? Individual allergies / preferences / hatreds? Complexity takes time and adds weight! Make a very specific menu/shopping list (with quantities) that every participant will sign off on Make changes in advance Avoid a starvation hike

18. Food packaging=the beauty of plastic* Glass is heavy and breakable Cans often require a can opener and don’t pack down when empty Ziplocs—repackage almost everything you can!! Pill containers for spices Small Nalgene containers for gooey things (and then put in a ziploc) Small plastic bottle from water (8 oz.) or baby juice (4 oz.) for olive oil Things you can buy already in helpful packaging: Tuna/chicken pouches vs. cans Peanut butter in a plastic tub (Trader Joe’s) --if quantity is appropriate Put all food items in a dedicated stuff sack to keep them organized If traveling as a group, each meal category (breakfast, lunch, dinner) can have own stuff sack *evaluate downsides of plastics and make your own decision

19. Bfast Lunch Dinner Midnight snack attack

20. Breakfast Hot breakfast = happy, warm you Instant oatmeal packets with raisins, cranberries, coconut flakes, brown sugar, honey, almonds, pumpkin seeds, cinnamon… Dry cereal with powdered milk Peanut butter, nutella, cheese on bread/bages Hot chocolate, herbal tea Don’t change your coffee habits

21. Lunch and second lunch…and third lunch… GORP Carbs: bread, bagels, pitas, English muffins granola, cereal Proteins/Fats: beef/tofu jerky, pepperoni, cheese, nuts, seeds, peanut butter Sugars: cookies, chocolate, Pop Tarts, Nutella, jelly Fruit: fruit bars, dried fruit, raisins

22. Dinner Important meal: keeps you warm; high in protein Soup: hydration, fat, protein One-pot meals with noodles, potato or rice Add protein: kielbasa, sausage, dried chicken, beef, fish or tofu Add fat: butter, margarine, cheese Pre-mix, pre-cut things if possible Freeze-dried meals are light to carry but expensive

23. Midnight Snacks & Hydration Go to sleep hydrated and fed Chances are, you’ll wake up at night… Food (high energy snacks) and hot water: keep them warm in your sleeping bag **not in summer! Pee bottle (that feels different from water bottle)

25. Thanksgiving Dinner Make all together or in separate pots Instant stuffing (ie, Stovetop) Instant mashed potatoes Pouch or can of chicken meat Optional: craisins (also can be boiled in to be softened

26. Mexican Mac & Cheese Mexican Mac & Cheese OR regular Mac & Cheese plus chili powder Add to the boiling water with the pasta: Sun-dried tomato slices Optional: Whole peeled garlic cloves— when boiled, they’re a bit like roasted garlic cloves When mixing in the cheese packet, add olive oil or butter for taste and calorie Optional: Extra cheese melted in

27. Katahdin dinner 1 yard-o-beef (summer sausage, pepperoni) 1 bell pepper 1 carrot 1 onion ½ stick of butter N pounds of mac & cheese or rice or pasta Optional: salt, pepper and cheese

28. Snacks you can prepare in advance S’mores bars: http://www.cdkitchen.com/recipes/recs/516/Go lden_Graham_Smores31062.shtml http://www.cdkitchen.com/recipes/recs/516/Go lden_Graham_Smores31062.shtml Seven layer bars: http://allrecipes.com/recipe/seven-layer- bars/Detail.aspx Fruit-filled oatmeal bars: http://www.recipezaar.com/Fruit-Filled- Oatmeal-Bars-181534 Homemade jerky Cookies

29. Recap Day food / night food: what’s new? Water How much to stay happy? How to make it safe? Food How much to stay happy? Cooking safely and deliciously Planning meals ahead

30. Questions?