These tasty nutritional all-stars offer a bounty of vitamins, minerals, protein, fiber, and good-for-you fats. Here are a backpacker's four best bets.



Almonds
Full of the antioxidant vitamin E, these nuts help prevent illness by boosting your immune system and earn top marks for fiber, which keeps you, uh, regular on long hikes.

Cashews
This rich choice wins top honors for magnesium, which helps protect against headaches, soreness, and fatigue on the trail.

Macadamias
These buttery nuts are 75 percent fat by weight, 80 percent of which is monounsaturated. Translation: They're energy-packed and heart-healthy, which is key on demanding thru-hikes or cold-weather treks. Half of a cup per day delivers optimum benefits.

Walnuts
This nut is one of the few plant-based sources of omega-3 fatty acids, which help guard against heart disease and act as anti-inflammatory agents on aching muscles.

Researchers at Granada University in Spain have come across a discovery that will undoubtedly please athletes and sports enthusiasts - a pint of beer post-workout or match is better at rehydrating the human body than water.

Professor Manuel Garzon, a member of Granada's medical faculty, made the finding after tests on 25 students over several months. Researchers believe that it is the sugars, salts, and bubbles in a beer that may help people absorb fluids more quickly.

The subjects in the study were asked to run on a treadmill at temperatures of 104F (40C) until they were close to exhaustion. Once they had reached the point of giving up, researchers measured their hydration levels, motor skills, and concentration ability.

Half of the subjects were given two half pints of Spanish lager to drink, and the other half were given just water.

Garzon said that the rehydration effection in those who were given beer was "slightly better" than those who were given only water. He also believes that the carbon dioxide in beer helps quench thirst more quickly, and that beer's carbohydrates replace calories lost during physical exertion.

The average person loses around 1 liter (33oz) of water for every hour of exercise in sweat. Rehydrating after a workout is crucial, as a lack of hydration is more likely to make one feel tired, fuzzyheaded, and suffer from headaches.

Based on the results of the study, researchers recommend moderate consumption of beer as a part of athletes' diets. "Moderate consumption" for men is 500ml per day, and for women is 250ml per day.

So that explains why Babe Ruth was so good. His method of training was nearly 100 years ahead of its time.

www.clevelandleader.com/node/3467

For those of you looking to take a camping trip whether its with your friends or family, for an adventure or just t relax it can be difficult to choose a good spot. Luckily for us someone created the internet to help that search go a lot easier than it was back in the day. But still there is so much information to comb through that sometimes it can be just as difficult. For those of you who may be overwhelmed by this daunting task would like to recommend the following link.

Camping Resources

about.com has a great directory of National Parks, State Parks, private and other public grounds that will give you bits of information and direct you to other sites where you can get all the information you need for choosing the right camp ground and making reservations.

So while summer is in full swing get camping and remember to take you SportBack with you.

Soaked, scuffed, and beat up? We'll show you how to get your trusty footwear back to trail-ready.



Fast Fixes ... At Home
Problem Toxic odors
Solution Wet, dirty insoles are often the culprit. "After each trip, clean them with a toothbrush and water," says repair expert Dave Page. Still smelly? Wipe the interior with a 3:1 solution of water and white vinegar. Loosely pack with newspaper to absorb moisture and turn upside-down. Change daily until dry.

Problem Caked-on grime
Solution Dirt and salt are like Brillo. "Scrub muddy boots with a veggie brush," advises Page.

Problem Dried-out leather
Solution Condition boots when they get stiff or light in color, says Komito Boots owner Steve Komito. Our favorite treatments are water-based (Nikwax Conditioner for Leather; $8, nikwax.com) or silicone (Aquaseal Leather Waterproofing; $6, aquaseal.com) because they don't inhibit breathability. When that's not an issue (e.g., snow boots), wax conditioners (Sno-Seal; $6, atsko.com) last longer. Read labels to ensure the goop is right for your boot's leather.

Problem Scuffed toes
Solution Make your own toe cap. Clean the area with an alcohol pad, let dry, then apply masking tape to create an edge. Rough the toe with sandpaper, then buff with alcohol twice. Apply a smooth coat of Freesole ($6, mcnett.com); wait 45 minutes to peel off tape.

Fast Fixes ... In the Field
Problem Soaked boots
Solution "Never subject boots to extreme heat, such as a campfire," says Page. "Not only can you shrink them a size, you might melt adhesives or burn the upper." To dry them, remove the insoles, open the laces, and put chemical warming packs inside. No artificial heat? Stash your boots at the bottom of your bag overnight, or turn them upside-down on trekking poles.

Problem Flapping sole or heel
Solution Reattach it with Freesole ($6, mcnett.com). Wrap duct tape around the area and let glue dry overnight, inserting a pen to increase pressure.

The undisputed experts when it comes to key survival equipment? The rangers who save hikers who go astray. Jeff Webb, a SAR ranger at Yosemite National Park, has worked on more than 200 rescue missions. The 38-year-old has also seen action in Big Bend, Yellowstone, Canyonlands, Joshua Tree, and Rocky Mountain National Parks. This is the emergency kit he crams into the lid of his pack whenever he heads out into the wilderness.

Bic lighter
"Cheap and small," says Webb. $2; widely available

Brunton 15TDCL compass
Webb doesn't cut corners here. This compass has a signal mirror and a built-in sighting line. $81.20; brunton.com


Cell phone
Webb says cell phones are "pretty much mandatory" as survival items today. They're lighter, cheaper, and less bulky than satellite phones. Just don't rely on a cell alone to save you, he cautions. You might not get a signal.

Coghlan's Emergency Tinder
It burns readily, is easily portable in an empty pill bottle, and so light and small there's no excuse not to carry a few. $3.50; coghlans.com


Coghlan's Magnesium Starter
A cheap, widely available backup for the Bic lighter. Webb recommends having redundancy in firestarters. $9; coghlans.com

GU Energy Gel and Clif bars
Together they have enough punch to aid in muscle recovery and deliver a nice energy jolt. $1, guenergy.com; $1.50, clifbar.com

Homemade first-aid kit
Webb's includes an aspirin- and ibuprofen-filled pill bottle wrapped in duct tape and medical tape, a couple of gauze pads bound in a rubber band, and a standard gauze roll and a Kerlix gauze roll. It's enough gear to "stop a bleed and wrap it tight with the tape, or wrap a sprain and take the pain meds," he says. Webb packs it all in a Norelco shaver case.

Klean Kanteen
Indestructible stainless steel 27-ounce water bottle. Webb brings an empty one along as a backup. $33; kleankanteen.com


Nike Lance 4 wristwatch
Webb recommends a watch with altimeter, barometer, and compass. The readings give you a good reference point, he says. $259; nike.com/timing

Patagonia Houdini
Webb calls this 4-ounce shell "a good all-around windbreaker that's also ultralight." $125; patagonia.com


Petzl Tikka Plus
This compact LED headlamp has four settings, including strobe. It's great for emergency use, he says, but not bright enough for bushwhacking at night. $35; petzl.com


Potable Aqua iodine tablets
Lighter than a filter, and if you're really thirsty, you won't mind the taste. $6; potableaqua.com

Small tea light candle
Set one up under wet wood to speed drying, Webb says. $1

SmartWool Trekking Heavy Crew sock
Webb carries an extra pair of wool socks because they stay warm when wet. $18; smartwool.com

Smith and Wesson Baby SWAT knife
Sharp 2.5-inch half-serrated blade locks open to prevent accidents. $30; knivesplus.com


Heatsheets Emergency Bivvy
Having spent several uncomfortable nights in space blankets, Webb opts for this one, which is preformed into a sleeping-bag shape. The wind can't catch the edges and you don't come unwrapped. $15; adventuremedicalkits.com

We've tested plenty of two-pound, 15°F sleeping bags, and we know this to be true: They're either crazy expensive, crazy narrow, or crazy to claim a 15°F rating. Enter this precedent-setting 800-fill down mummy, which is warm, spacious, and affordable. How? It starts with a continuous spiral baffle that drapes insulation around your body more snugly than standard horizontal chambers, while also adding some stretch without the weight and cost of extra seams. Next, the fabric is cut on a diagonal, which enhances flex. The stretch doesn't compare with MontBell's heavier Down Hugger line, which actually has elastic built in, but testers were unanimous: This bag felt roomy to everyone–despite different body shapes–but it never had excess space to heat.

Every other detail is dialed. The hood closes easily around the face, and the zipper runs snag-free despite the wispy 12-denier shell fabric. The DWR-treated microfiber cover proved water resistant enough to keep the down dry in soggy Wales. The fabric breathed well in the humid conditions, and showed no weakness despite the ultra-thin construction. The minimalist design includes no frills–like stash pockets–but testers slept too soundly to complain. The bag packs down to minus-football size, and comes in short (5'6"), regular (5'10"), and long (6'4"). $299; 2 lbs. (reg.); 15°F; montbell.com