Troop 131 Snow Campout at Camp Raymond

Snow Campout Location West of Flagstaff, Arizona

Snow Campout Location West of Flagstaff, Arizona

Our Boy Scout troop had its annual snow campout at Camp Raymond this last weekend.  It was the first snow camp for me and my son, Paul.  Most of us camped Saturday night although four campers came up for Friday night as well.  Seven adults and 11 scouts participated.

Camp Raymond is at 6,700 feet above sea level and roughly 20 miles west of Flagstaff.  It’s in a Ponderosa pine forest.  The Camp had received a good amount of snow over the last month although none within the last week.  Still, we had a base of six inches of snow and ran across drifts 2-feet deep.  Recent daily high temps have been in the 40s (°F) and the lows in the teens or less.  After the sun goes down, you’re at freezing or below.  The low temp Sunday morning was 13.

Paul On His Sled

Paul On His Sled

I’ve been in temperatures close to zero before, but never camped overnight below 25°.  Knowing that the temp would be in the teens was intimidating.  Paul and I had decided to wimp out this year, but then he changed his mind after hearing that a snow campout (or simply cold-weather?) was necessary for the camping merit badge, which in turn is necessary for Eagle rank.

After arrival on Saturday, one group of us took a hike up a hill while the others explored Camp Raymond and played around a frozen lake.  Later, the boys had snowball fights with each other and another group of scouts.  The adults sat that out.

The key to surviving the cold temps is to come prepared.  In particular, it’s important to stay dry.  Once your feet get cold and chilled, you’re starting to lose the battle and will be miserable until you turn it around.  Wool socks and other clothing may be ideal, if you can afford it.  You need specific cold-weather gear:

  • multiple pairs of socks (you always want a dry pair available)
  • multiple pairs of gloves (if you plan on getting your one good pair wet)
  • thermal underwear
  • good cover for the your head, neck, and face (a balaclava may be ideal)
  • coats and sweaters
  • boots (ideally waterproof; best to bring two pair in case one gets wet)
  • snow pants like skiers wear
  • something to keep you off the snow when you sleep (some of us had “thermal pads,” others didn’t)
The Balaclava: Thermal Protection for Head, Neck, and Face

The Balaclava: Thermal Protection for Head, Neck, and Face

If you attempt a cold-weather campout, do your own thorough research beforehand or you could die.

You’ll want to dress in layers.  For instance, during the sub-freezing evening, I had on thermal underwear (top and bottom), a non-cotton T-shirt, a cotton long-sleeved knit shirt, a sweater, a balaclava, and a coat.  My lower half had the thermal underwear, my  scouting pants, then snow pants.  For my feet, I like a thin “liner sock” (non-cotton) under a thick wool or wool-blend sock.

The problem with cotton is that it loses it’s insulating property when it’s wet with sweat, rain, or melted snow.  This is where wool shines.  Don’t get wet if you can avoid it!

My Three-Season Tent From REI

My Three-Season Tent From REI

You can buy or rent winter-grade tents, but we just used our usual tents.  Theoretically, a smaller tent might retain more heat than a larger tent.  With our thin-walled tents at 13°, I question whether that works.

This was an expensive trip.  We spent several hundred dollars acquiring clothing that would keep us alive with all our fingers and toes.  I’m sure we’ll use this clothing again.

I slept in a synthetic-material mummy bag (rated for zero degree weather) which I had put inside a rectangular bag rated for 30–40 degrees.  Furthermore, I started out with most of my clothes on.  By morning, I had removed my thick socks, snow pants, and sweater.  Turns out I just needed some socks, thermal underwear, my scouting pants, a cotton knit long-sleeve shirt, and a hat that covered my head and ears.  I slept on a 4–inch thick air mattress, which was fine.

Steve Parker, Happy About Surviving 13 Degrees F.

Steve Parker, Happy About Surviving 13 Degrees F.

It took me at least an hour to fall asleep, and I woke up every hour or two.  Maybe slept three hours for one stretch.  This was a typical pattern among the four adults I surveyed.  My problem wasn’t the temperature.  I think it may have been the altitude, wearing too much clothing, or anxiety about freezing.

A camp caretaker told me she had seen bear tracks recently; a female adult and juvenile are in the area.  So much for hibernation.  An experienced hunter with us said the bears would be bedded down at night at these temperatures.

The only interesting wildlife we saw on the trip was a bald eagle eating roadkill.  Saw plenty of elk tracks.

It was a great trip and I’m proud of the scouts for facing and overcoming the challenges.

—Steve

Sunday Morning Sunlight Filtered Through Campfire Smoke

Sunday Morning Sunlight Filtered Through Campfire Smoke

U.S. Cancer Deaths Down 20% From 1991 Peak

Details at MedPageToday.

The 10 Warning Signs of Serious Low Back Pain

By “serious” back pain, I mean potentially life-threatening or disabling.

The warning signs in no particular order:

  1. recent trauma
  2. recent intravenous drug abuse
  3. unexplained weight loss
  4. osteoporosis
  5. history of cancer
  6. prolonged pain
  7. disabling symptoms
  8. immunosuppression (compromised immune system for any reason)
  9. age over 70
  10. progressive focal neurologic deficits, such as loss of bowel or bladder control, numbness, weakness on one side, impaired gait
A position you'll see in the Five Tibetan Rituals for prevention and treatment of back pain

A position you’ll see in the Five Tibetan Rituals for prevention and treatment of back pain

Low back pain is the most common musculoskeletal disorder worldwide.  Eighty percent of us will suffer from it at some point.  For most, a specific cause cannot be established with certainty.  But if you have one of the 10 warning signs of serious back pain, be sure to see a doctor soon.

Steve Parker, M.D.

Mass Murder and Mental Illness

“Taking guns away from single women who live alone and other law-abiding citizens without mental illnesses will do nothing about the Chos, Loughners, Holmeses or Lanzas. Such people have to be separated from civil society, for the public’s sake as well as their own. But this is nearly impossible because the ACLU has decided that being psychotic is a civil right.

Consequently, whenever a psychopath with a million gigantic warning signs commits a shocking murder, the knee-jerk reaction is to place yet more controls on guns. By now, guns are the most heavily regulated product in America.

It hasn’t worked.”

– Ann Coulter

189 Reasons to Set Up a Home Gym

Health on Today reports on a survey of gym gross-outs.

I have a home gym: Schwinn Air-Dyne stationary bike, treadmill, weight bench, and a set of dumbbells.  No gym fees, travel time, or gross-outs.  

Should You Wear a Lumbar Weight Belt When Strength Training?

“…weight belts seem to provide one major benefit (limiting rotation). On the other hand, they provide no protection from another vulnerable movement (flexion), pose an additional threat for the cardiovascular system, and provide a sense of overconfidence that could increase orthopedic or muscular injury risk.”

Read the rest at Sean Preuss’ blog.  He’ll remind you how to lift heavy objects more safely.

Is Sugar Replacing Fat as the Cause of Heart Disease?

In the 1950s, John Yudkin wrote a book, Pure, White, and Deadly, blaming sugar as the primary cause of heart disease (coronary heart disease).  The idea didn’t gain enough traction and the dietary fat theory of heart disease became the reigning dogma.  Now that the latter theory has been discredited, researchers are looking at sugar again.

The British Medical Journal has a pertinent article you may enjoy, if you enjoy these sorts of things.  I quote:

“In recent years, and slowly, the sugar hypothesis has been making a comeback, driven in part by the emerging perception of heart disease as a consequence of what’s now described as the metabolic syndrome: obesity, dyslipidaemia, raised blood pressure, and insulin resistance. Although there is still no consensus about the causes of the syndrome, an excess of fat in the liver—a response to dietary sugar—is one of the acknowledged possibilities.  Fructose, found in large quantities in nearly all added sugars, is known to increase lipogenesis in the liver and the synthesis of hepatic triglyceride.”

 

Eggs Don’t Cause Heart Attacks or Strokes After All

At least in the general population according to a new meta-analysis reviewed at Forbes. We still have a question about high egg consumption linked to heart attacks in diabetics.   

Resistance Versus Aerobic Training

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Resistance or weight training may be just as effective as, or even superior to, aerobic training in terms of overall health promotion.  Plus, it’s less time-consuming according to a 2010 review by Stuart Phillips and Richard Winett.

I don’t like to exercise but I want the health benefits.  So I look for ways to get it done quickly and safely.

Here’s a quote:

A central tenet of this review is that the dogmatic dichotomy of resistance training as being muscle and strength building with little or no value in promoting cardiometabolic health and aerobic training as endurance promoting and cardioprotective, respectively, largely is incorrect.

Over the last few years (decade?), a new exercise model has emerged.  It’s simply intense resistance training for 15–20 minutes twice a week.  It’s not fun, but you’re done and can move on to other things you enjoy.  None of this three to five hours a week of exercise some recommend.  We have no consensus on whether the new model is as healthy as the old.

More tidbits from Phillips and Winett:

  • they hypothesize that resistance training (RT) leads to improved physical function, fewer falls, lower risk for disability, and potentially longer life span
  • only 10–15% of middle-aged or older adults in the U.S. practice RT whereas 35% engage in aerobic training (AT) or physical activity to meet minimal guidelines
  • they propose RT protocols that are brief, simple, and feasible
  • twice weekly training may be all that’s necessary
  • RT has a beneficial effect on LDL cholesterol and tends to increase HDL cholesterol, comparable to effects seen with AT
  • blood pressure reductions with RT are comparable to those seen with AT (6 mmHg systolic, almost 5 mmHg diastolic)
  • RT improves glucose regulation and insulin activity in those with diabetes and prediabetes
  • effort is a key component of the RT stimulus: voluntary fatigue is the goal (referred to as “momentary muscular failure” in some of my other posts)
  • “In intrinsic RT, the focus and goal are to target and fatigue muscle groups.  A wide range of repetitions and time under tension can be used to achieve such a goal.  Resistance simply is a vehicle to produce fatigue and only is adjusted when fatigue is not reached within the designated number of repetitions and time under tension.”

Our thesis is that an intrinsically oriented (i.e., guided by a high degree of effort intrinsic to each subject) program with at minimum of one set with 10–15 multiple muscle group exercises (e.g., leg press, chest press, pulldown, overhead press) executed with good form would be highly effective from a public health perspective.

The authors cite 60 other sources to support their contentions.

These ideas are the foundation of time-efficient resistance training of the sort promoted by Dr. Doug McGuff, Skyler Tanner, Fred Hahn, Chris Highcock, James Steele II, and Jonathan Bailor, to name a few.

Only a minority will ever exercise as much as the public health authorities recommend.  This new training model has real potential to help the rest of us.

Steve Parker, M.D.

Reference:  Phillips, Stuart and Winett, Richard.  Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate.  Current Sports Medicine Reports, 2010, vol. 9 (#4), pages 208-213.

Women Cut Risk of Heart Disease With Berries

“Young and middle-age women whose diet included high levels of anthocyanins — the flavonoids present in red and blue fruits such as strawberries and blueberries — had a significantly reduced risk for myocardial infarction (MI), a large prospective study found.”

Read the rest at MedPageToday.

The protective dose  seems to be “over three servings” strawberries or blueberries per week.  Does it work for men, too?  This report didn’t address that.  I’m eating my berries!

Berries are part of all my diet programs (Advanced Mediterranean, Low-Carb Mediterranean, and Ketogenic Mediterranean).