Happy Earth Day! 40 years!

Everyone should take some time out of this day to celebrate this amazing planet that we call home. Take some time to take a walk, smell some flowers and hug some trees. Also take this day to think about what you're doing to be a good steward of Earth. Did you turn off the lights when you left the room? Did you recycle that water bottle from earlier today, and hopefully you’re turning the water off at the sink when you’re brushing your teeth. Remember every little thing you do will all add up. Think!

“Carbs are critical to recovery, but they can’t do the job alone,” says Stacy Sims, Ph.D., an exercise physiologist and sports nutritionist at Stanford University. “To get glycogen into your body and repair the muscle microtears that occur during any strenuous workout, you need protein.” To reap the benefits, Sims recommends eating 20 grams of protein immediately after a hike or workout (also snack on protein-rich foods throughout the day, aiming for a total of .6 gram per pound of body weight on high-exertion days). Whey, egg, and soy sources are easiest to digest. We tested 10 recovery products to bring you the three best new choices—plus one old favorite.

Best for workouts Hammer Nutrition Recoverite
Testers reported noticeably less next-day fatigue when they downed a Recoverite after a tough hike. This milky drink hits the sweet spot with a 3:1 ratio of complex carbs to whey protein isolate (an easy-to-digest protein derived from milk) and it’s full of antioxidants and electrolytes. Best flavor: strawberry. Calories 170 Fat 0 g Carbs 33 g Protein 10 g ($2.69 per packet; hammernutrition.com)

Best for the trail Clif Shot Roks
Crunchy on the outside and nougat-soft in the middle, these malted milk ball-like bites are easy to pop on the move and contain two grams of highly digestible protein per piece. Testers reported that the Roks prevented bonking on long days and reduced muscle fatigue the morning after. Bonus: Roks never melted, even in the hottest summer weather. Best flavor: peanut butter. Calories 270 Fat 4.5 g Carbs 38 g Protein 20 g ($3; clifbar.com)

Best for a sweet tooth PowerBar Recovery
This caramel-filled, chocolaty bar may taste like junk food, but its 12 grams of highly digestible whey and soy protein isolates elevate it above typical vending machine fare. It’s like a candy bar with nutritional value and full recovery benefits. Best flavor: peanut butter caramel crisp. Calories 270 Fat 10 g Carbs 30 g Protein 12 g ($1.60; powerbar.com)

Best value Eggs
This favorite meets all our essential amino acid requirements and packs six grams of easy-to-absorb protein per egg—and is also an excellent source of antioxidants like choline and selenium. Carry them in a reusable plastic egg crate, crack a few into a water bottle and scramble them in camp, or hard-boil a few and stash them in a plastic bag (in cool weather, they’ll last for 48 hours). Calories 78 Fat 5 g Carbs .5 g Protein 6 g ($.25 per egg)

So how do you know when your running shoes need to be retired? I can tell you that smelling them is not a good idea and don't use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.

A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.

Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.

About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.

One of our readers, Mela, sent us a link to a site called TravelTrac. It's an interesting concept in that their tag line is "Drop off the Grid, Stay on the Map" They intend to keep your friends and family connected to your adventures. Users can choose to create a public blog or develop a comprehensive expedition style web site. The system integrates custom mapping, location reporting, and weather automatically and notifies their networks as updates are added. They can keep a public or private journal, post photos, and video clips. I also like the possibility of meeting new people along the way.

I think this is a nice way to keep in touch with a whole network of people if you are traveling over a long period of time. Once you reach areas where you can get a signal you can post where you have been. The one problem I see here is getting that signal. I know when we head out for a trip we will of course let our friends and family know the general location of where we are but once we head in we are really off the grid. So I'm not sold on you being able to interact with this once you are "off the grid". It's a good idea but then again there is that site called Facebook.

Visit the site when you have a chance - Travel Trac

If you are heading out this weekend or next. Consider this meal.



2 cups whole-wheat couscous
6 cloves garlic
2 onions
2 red bell peppers
1 1/2 cups dried corn
2 cubes vegetable bouillon
2 cans white beans
2 cups sun-dried tomatoes, chopped
2 teaspoons dried basil
2 teaspoons dried oregano

1 teaspoon chili powder
1 teaspoon salt
1 teaspoon pepper
½ cup olive oil

At Home
Drain and rinse the beans, then double-bag in zip-top bags. Combine salt, pepper, and spices in another zip-top bag. Transfer oil to a spillproof container.

In Camp
Boil 2 1/2 cups water. Add the vegetable bouillon and stir. Add couscous; remove from heat and cover. Let sit for five minutes, or until the water is absorbed. While couscous is cooking, slice garlic cloves and chop onion and bell pepper. Heat oil in a skillet over medium heat and add the garlic, onion, pepper, and spices. Cook for five minutes, until the pepper is tender. Add the beans, sun-dried tomatoes, corn, and ¼ cup water. Cook three more minutes, until the vegetables are heated through. If desired, add more water to make more sauce. Pour the chili over the couscous and serve.

Prep time 10 min
Cook time 15 min
Price $5 per serving
Weight 4 ounces per serving
Serves 4
Calories 937
Fat 33g
Carbs 146g
Protein 29g

Probably the easiest recipe I have seen. So simple.



1 packet of Stove Top brand stuffing

1 7-ounce pouch chicken

1 cup dried cranberries&

In camp

Boil 1 1/2 cups water, then stir in stuffing. Add chicken and cranberries. Serves two.

I would also suggest instant mashed potatoes and gravy mix to go with it.