The Week in Review 286

“Alight/ afar/ serenity”

How much did you spent on your last piece of outdoor gear? And how much did you support your favourite blogs in the last months? If you enjoy The Week in Review & other articles buy me a coffee - I work Full-Time on Hiking in Finland to bring you inspiring trip reports, in-depth gear reviews and the latest news from the outdoors. You also could subscribe to the rarer-than-ever Newsletter and follow along on Instagram, Twitter, Facebook and Youtube for more outdoorsy updates!

Outdoor News

If you like Tolkien these maps are for you: The UK’s National Parks, J.R.R. Tolkien-Style.

Female Founded outdoor companies ❤️

Mark your calendar for the Second Annual Bikepacking Summit in Colorado.

Listen to The Firn Line - a podcast about the lives of mountain climbers.

Run for yourself and win every time.

DJI released the Mavic Pro 2, and while the camera got better it also got heavier 😕

Where to find silence in Europe.

1,600 acres once part of the Grand Staircase-Escalante National Monument may be sold under new plan.

Still need something comfortable & warm for autumn? Check out the newest arrival for fall.

Save 30% on one Full-Price Arc’teryx Item with Code: ARCTERYX30 at Backcountry.com.

Trip Reports

Emily was hiking on Peru’s Rainbow Mountains.

Hiking the Jotunheimstien, Norway.

Hiking the Berg Lake Trail.

Backpacking to the Minam River Lodge.

A Duomid in the High Cairngorms.

Drew shares another trip report about their hike on the Camino Portuguese.

The Day I sent the Titan.

Agnieszka is now in Montana on her CDT thru-hike, and it looks lovely. [Polish]

Erik went back to Kaldoaivi.

Snowbound.

Jacob ran the UTE 100.

Stefanie visits the Cotopaxi National Park in Ecaduor. [German]

A pretty day hike in the Schladminger Tauern. [German]

Charming Chablais. [German]

Andreas enjoyed a day out doing some Via Ferrata around the Persailhorn. [German]

An Intro to scrambling for Elissa.

Ryan writes about Stage 4 of his Cordillera Blanca Traverse.

A cycle around the Man of Aran.

Filip went packrafting the Lim “Fjord” in Croatia.

Gear Reviews

The Clyde (wheel) Conundrum.

I’m giving you a look into my Trailrunning Gear Closet.

Alex reviews the Altra Superior 3.5. [German]

A look at the Pack NW bikepacking packs.

Disclaimer: There are affiliate links in this article to help finance the website. Read the Transparency Disclaimer for more information on affiliate links & blogger transparency.

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My Trailrunning Gear

You’re psyched about UTMB this week? Good on ya, me too! Hence I find it is now the right time to tell you about my red running dress 💃, fast shoes and accessories which have made me run like the wind this summer.

Disclosure: This article has in part been supported with gear from Alpinetrek.co.uk. As you know: I’m keepin’ it real and tell you how it is - I maintain full editorial control of the content published on Hiking in Finland. Read the Transparency Disclaimer for more information on affiliate links & blogger transparency.

As I wrote elsewhere, I have fallen in love with running again this summer. I try to run three times a week, sometimes I succeed, sometimes I fail, and sometimes I run even more often. Down in Helsinki I was exploring the city during my evening runs, while here in Vaasa I stick mostly to my home round (and I have to admit, that does at times get boring, but on the other hand it is nice to see how I get faster). This goes in line in trying to build up a better level of fitness and also I am trying to lose some weight. As I have been running for the last four years or more basically in the same running shorts and shirt (and still run in them, as they still are in great shape and not broken) and only have been switching shoes, I felt that now that I run so often it’d be nice to have a second set of clothes to wear when I hit the trails when the other one is in the laundry (I do sweat a lot and while I wear them a minimum of two times and air dry them after each run, that’s about as much runs I get out of one pair of running clothes 😂)

Salomon Exo Twinskin Shorts & S-Lab Exo Hz S/S Tee

At a regular retail price of around 140 € for the shorts and 100 € for the shirt this is a piece of kit which I think is only for those who really run a lot and think they need it. A word of warning, too: These seem to not be sized correctly - I have a Size M Shirt which I barely get on and off (I usually wear Size S) and the Shorts in Size S are also a snug fit. I also got an Salomon Explore S/S Tee and that’s true to size. Anyway, lets look a wee bit at these two exceptional pieces.

The Salomon Exo Twinskin Shorts are a compression tights and a shorts in one. They do their job well and if I wear these I can run longer and am less fatigued. I do think Salomon could have been more generous with the sizes of the pockets, though - there’s a tiny zippered pocket on the back and an open mesh pocket on the front. Except a key and some Gels I won’t be able to get much stored in these, which is a shame as that means for my runs I need to somehow carry the iPhone (which I need for Music) in another way (my old Arc’teryx shorts has five pockets, one of which is massive enough for the phone). It has a long list of features - Skin fit with Exo Sensifit Agility compression, 37.5 technology, 360 degree reflective details, amongst others - but in short this is a great shorts for me for the coming months when it will be a bit cooler. / 122 g in Size S

The S-Lab Exo Hz S/S Tee has zero pockets, a zipper in the front which helps with venting, silicone prints on the sleeves and hem to keep the shirt in place, and then this “Exe-Skeleton” structure which also seems to help me to run faster and get less tired. The fabric dries really fast and does not feel moist or cold after a long run, which is pretty good as it starts to be cooler in the evenings (it’s soon autumn after all). All that said, I’m not sure if this is a shirt for every runner out there - while it certainly is great, it’s also pretty expensive. / 102 g in Size M

Salomon S-Lab Speedcross

I haven’t worn the Salomon S-Lab Speedcross heaps as of yet, but two things: They are fast & light, and they have very little ankle support. I don’t think I need to say much about the former (my pair in 42 weighs 560 g), but about that ankle support: I like to think of myself of having strong ankles, because I very seldom wear boots and pretty much all the time wear Luna Sandals, light approach shoes or some other trailrunning shoe. And I don’t know if it was because it now gets earlier dark and I often run during dusk, or something else, but I have the feeling that I twist my ankle more often in these shoes. Now if I say “twist my ankle” I don’t mean that I injure myself, but when I am out running on my home trail then on the washed-out downhills and narrow, rocky forest path I did have a little slip of the ankle more often than in other shoes I have worn this summer. Another design flaw in my opinion is that the pocket for the laces is a wee bit too long, it makes it more difficult to store the laces in it. Other than that I really like these shoes (they’re light! they’re fast!) and will continue to run in them, after which I might follow up on the thing with the ankles. / 560 g for the pair in Size 42

Suunto Spartan Ultra All Black HR

I admit that before I owned the Suunto Spartan Ultra All Black HR I didn’t use a watch at all - the Apps and clock on my iPhone where good enough. But about two years ago Suunto sent me this watch, and it has been on my wrist ever since. It does a lot of good things for me - it counts my steps each day and hence reminding me to walk more, it has GPS for backpacking and several functions which I value. But for running I really love it, as together with the HR Belt I can keep an eye on my heart rate and get an idea how well I am doing. It is paired with the Movescount App on the phone and when I am back from a run it doesn’t take me long to have my run online, and I usually share it also with my brother so we keep each other motivated to go running =) This is likely for the vast majority the last bit of kit which should be considered (as Apps on phones can do almost all of what the watch does, too). / 75 g for the Watch and 44 g for the HR Belt

Inov-8 Socks

If you wear shoes, you’re likely also wearing socks. My running socks of choice right now are from Inov-8, I bought these several years ago and they work well for me - they’re a low cut, light, dry quick and don’t smell too bad after one run. / 36 g in Size M

Inov-8 Race Ultra Hydration System

I also refer to this as my Waterbottle Thingy but inov-8 calls this a Hydration System. I bought this as I don’t want to always carry a pack, belt or vest when I go running, and this works really well for me. You strap it to your hand, put the bottle in [I bought the 500 ml soft flask because that 250 ml bottle it comes with is a joke] and running I go. The 500 ml flask is good for an hour of running, anything longer and I likely will take a vest or belt to stay hydrated. In the Waterbottle Thingy there’s two small pockets so I also can put a key safely away and carry a gel. Pretty handy, and despite my concerns that it might not be comfortable or such, I have been running all summer with it and find it fantastic. / 19 g for the strap, 29 g for the empty 500 ml soft flask

Salomon Air Logo Cap and Active Gloves

The Active Gloves haven’t seen any use yet, but I expect them to come in handy when it will be single digits in the mornings and evenings when I head out for a run. They allow me to use the phone and are light at 34 g, now I just need to see if they keep my fingers warm and if they’re not too hot to make my hands sweat! / 34g in Size L

I wish I would have bought the Air Logo Cap earlier. It is really breathable with the mesh back, reasonably light at 44 g and most importantly, it is comfortable, all day long. I tried another cap earlier in the summer and was disappointed, but this one is really good and I reckon it will also come along on backpacking trips with me. / 44 g

Other shoes

I have written in my Gear Outtakes article about a few other trailrunning shoes I have used this summer, all of which I have liked. Each pair seems to excel in different conditions, and some of the shoes I got (like the La Sportiva VK) really are superb shoes for my local trails, while some other ones I will be using when I go running in the mountains later in the autumn. I might follow this article up with another article before the winter when I have ran a decent amount of kilometres in each pair.

Petzl NAO+

I have used the NAO+ for a long time (I was a Beta tester for it) and still find it my favourite lamp for running and other activities when it gets dark (hiking, cycling, ice climbing and ski-touring, for example). At 195 g it is not the lightest headlamp out there, but with a maximum of 750 lumen it illuminates the trails really well and I don’t need to worry about not seeing a root or slippery rock. It sits secure on my head, the weight is well distributed and it’s easy to control the lamp via the iPhone app to change settings. If you run in the dark and want a light that adjusts it’s output depending on where you look - this is the one you want! / 195 g

Jaybird Freedom 2 Headphones, BUFF and Oakley Latch Shades

I don’t run without music. I find it helps me to lose my mind when running, power up hills and get energy when I think I can’t continue anymore. In the middle of the summer I got the Jaybird Freedom 2 Headphones and it has been such an update from the standard iPhone headphones. The latter had the cable, but the Jaybird Freedome 2 are wireless which is such a treat. On a full charge they play music for 4 hours, the block out noise really well, and they don’t have trouble with sweat as they’re Sweat-proof & water resistant. The headphones come with several interchangeable tips and fins which makes getting a perfect fit with them a breeze - and most importantly, they sound fantastic! (This is the playlist I mostly listen too when running) / 20 g incl. the clip

My BUFF is ancient and I use it mainly to keep the sweat from my face and the hair outta my eyes. On those super-sunny runs it also helps protect my head from the sun, and after the run it’s easy to wipe the sweat and grime off with it. When it will turn colder it can function has a beanie or around my neck, making this a great multi-use piece throughout the year. / 44 g

My Oakley Latch Shades I bought early in the winter of 2018 and boy do I love them. They’re small in size and fit my head well, they really are anti-fog as they’re pretty open and yes, they also look cool. They are very light, super comfortable for all-day long use (and I do use them all the time when I am outside) and when I run they sit securely on my head in combination with the Buff. In the forest they keep pine needles, leaves and twigs outta my eyes, and out in the open the sun and it’s UV rays have no chance of getting into my eyes. / 22 g

Energy for my runs

I have used these Clifbar Gels and Bloks for many years now and like them, but as I am slowly transforming my diet (I aim to be Vegan, nutrition-wise, by the end of the year) I hope to find something which suits me better. I tried Trailbutter at the #OutDoorFN and loved that, but sadly it isn’t possible to get these in Europe just yet. Thus for now I will stick to the gels and blocks from Clifbar, which I can use without much problems to my stomach or digestion, and they give me a good boost when I am out on a long run!

That’s it! All the gear (minus some packs, which I don’t want to write about just yet) I use when I go running. It might seem a lot, though in reality it’s a pretty lightweight and compact kit and easily always comes along on my trips where I’m not backpacking for a week. Best of all, it makes me happy to put it on, head out and get my head free when I’m running through my local forests 🏃!

How much did you spent on your last piece of outdoor gear? And how much did you support your favourite blogs in the last months? If you enjoy The Week in Review & other articles buy me a coffee - I work Full-Time on Hiking in Finland to bring you inspiring trip reports, in-depth gear reviews and the latest news from the outdoors. You also could subscribe to the rarer-than-ever Newsletter and follow along on Instagram, Twitter, Facebook and Youtube for more outdoorsy updates!

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Damson Cake with Caramelised Almond Topping (Tosca cake)

Last month on one of the many sweltering days I jumped on the overground to go to Rachel Khoo’s gorgeous Khoolect Studio to celebrate the launch of her new cookbook, The Little Swedish Kitchen*. She made butternut squash waffles and chocolate-raspeberry bullar and we all sat around in the garden having breakfast before being sent off with a copy of the book and a waffle iron (best goodie bag gift ever tbh).

When I later flicked through the book, making notes of which recipes I wanted to make, the plum tosca cake caught my eye. I’d eaten a mini one before (minus the fruit) at my friend Sarah’s bakery/coffee shop in Leeds (an excellent brunch spot if you’re ever in need!!). It’s a fluffy cake topped with a crispy, chewy, caramelised almond crust. Incredible. The addition of the plums in the book was a great idea as it adds a sharpness which also cuts through the sweet almond layer.

My parents have a damson tree in the garden which last year produced so many that we have a few bags of damsons in the freezer. Unfortunately because of the weird weather this year, it’s not producing any fresh fruit so I just used up some of the freezer supplies. The only annoying part is that damsons have pits in the centre which are annoying to remove unless you cook them down first. I followed my boyfriend’s advice of a method that surgeons use, ‘count them in and count them out’ (apparently the LEGIT method used to prevent them leaving sponges etc inside people during operations), to make sure I got all the damson pits out of the compote.

I slightly adapted the recipe, lowering the baking time as the use of cooked damsons requires less time than using fresh plums due to lower moisture. I also opted for an almond extract in the batter in place of vanilla. Rachel’s tips say that you can swap in other fresh fruit like apricots or cherries in too. I think it would be cool to experiment with different nuts/seeds in the topping (sesame seeds could be incred) or adding chopped chocolate to the fruity later! Endless possibilities, really. Happy baking!

 

(*Affiliate link)

Damson Cake with Caramelised Almond Topping (Tosca cake)

Serves 8-10

Recipe from The Little Swedish Kitchen* by Rachel Khoo published by Michael Joseph 

(*Affiliate link)

• 40 damsons
• 100 g unsalted butter, softened
• 150 g granulated sugar
• 1 tsp almond extract
• 3 medium eggs
• 2 tsp baking powder
• 250 g plain (all-purpose) flour
• a pinch salt

For the topping:

• 50 g unsalted butter
• 2 tbsp double cream
• 50 g (1/4 cup) granulated sugar
• 100 g (1 cup) flaked almonds
• 2 tbsp plain (all-purpose) flour

1. Place all the damsons in a medium pot with 50ml (1/4 cup) of water over a medium heat. Once the water in the pot starts to bubble, turn the heat down to low, cover with a lid and leave for 20 minutes. Check on them occasionally to give it a stir and make sure it’s not catching on the bottom. 

2. Preheat the oven to 180^oC (350^oF)/ 160^oC (320^oF) fan. Grease and line a 21cm (9-inch) springform pan with baking paper. 

3. In a large bowl, beat together the softened butter, granulated sugar and almond extract. Add in the eggs one at a time, beating between each addition. Add the baking powder, flour and salt. Mix together until just combined. Pour into the prepared cake.

4. Once cooked, leave to cool with the lid off. When cool enough to handle, pick out all the pits from the damson compote – count them out so you don’t miss any!!!

5. Spoon the cooked damsons onto the cake batter and spread out into an even layer. Bake for 20 minutes – it’ll be a bit undercooked in the centre still.

MAKE THE TOPPING:

1. Melt the butter in a small pot over a medium heat. Once melted, take off the heat and stir in the rest of the topping ingredients. 

FINISH THE CAKE:

1. Spread the flaked almond topping over the partially baked cake. Turn the oven up to 200^oC (400^oF) /180^oC (350^oF) fan. Bake for a further 15-20 minutes until golden on top. 

• The original recipe uses 9-10 plums, halved and de-stoned. The initial bake is for 30-35 minutes then, once topped, baked for a further 20-25 minutes until golden. 

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NUDE by Battistella in Calgary

NUDE by Battistella is a new condo development located in Calgary’s most dynamic neighbourhood, the West Beltline. This project will offer 177 homes, sizes range from 400 sqft to 800 sqft. Inspired by timeless architecture, NUDE reflects a considered aesthetic where symmetry and articulation combine to create a simple and calm elegance.

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Langford Towers in Victoria

Rare opportunity to own two premier new purpose-built rental building in British Columbia’s fastest growing municipality. Langford Towers features two buildings on separate property titles. A shared underground parkade with 137 spaces joins the buildings and includes right-of-way easements. Offers will be considered for Tower A, Tower B or both buildings combined. Preference will be given to offers for both buildings combined.

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Park George by Concord Pacific in Surrey

Park George by Concord Pacific is a new twin tower condo development located in the heart of Surrey. This project is the final phase of Concord Pacific’s Park Place community, features high tech residential amenities unique to Surrey city centre. Located in close proximity to transit, parks, shopping and urban conveniences, discover the exquisite offerings of Park George.

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Is Your “Normal” Thyroid Test Hiding the Source of Your Depression?

Do you have one or more of the following symptoms?

• Unexplained weight gain or loss
• Swelling, puffiness
• Low energy, depressed mood
• Racing heart, anxiety
• Lethargy, sleeplessness
• Digestive disturbances, constipation or loose stools
• Brain fog, forgetfulness
• Aching muscles, cramps
• Hair loss, thinning
• Dry skin, brittle nails

If so, you could be among the nearly 200 million people worldwide¹ (the majority of whom are women) who have some type of thyroid problem. If you also suffer from symptoms of depression, did you know that a normal thyroid test can be masking a critical link between these two conditions?

The Quiet Regulator

Most of us never think about our thyroids. Yet this butterfly-shaped, master gland regulates some of the most critical functions of the human body. From the production of hormones to regulating metabolism, the thyroid helps maintain healthy weight, overall immunity, and even regulates mood and memory functions. When one or more of these systems is disturbed, we must explore a possible connection to thyroid to avoid treating the symptoms while neglectinga the root cause.

Hyperthyroidism is a condition in which the thyroid gland produces too much thyroid hormone. Characterized by feelings of anxiety, a racing heart, bouts of insomnia, diarrhea, and weight loss, this is more rare than underactive thyroid, and has the potential to trigger heart and bone problems.

An underperforming thyroid, or hypothyroidism, is a condition in which the thyroid gland doesn’t produce enough thyroid hormone. Despite being incredibly common, hypothyroidism is one of the most under-diagnosed conditions in America. At least 20 percent of all women have an under responsive thyroid – yet only half of those women get diagnosed.

And the other half? For reasons I will explain, too many of these patients are given a clean bill of physical health, and a prescription for an antidepressant.

Are You Really a Mental Patient?

As a holistic psychiatrist, I often refer to psychiatric pretenders: physiological conditions that masquerade as symptoms of mental illness. In my experience, a vast majority of psychiatric symptoms are actually driven by thyroid dysfunction.

I’m not alone in these observations. Scientists like Dr. Mark S. Gold, a world-renowned addiction expert, have long known about the relationship between a dysfunctional thyroid and symptoms of depression.² Through ongoing research, this correlation continues to be validated.³ So why the staggering number of missed diagnoses?

Missing the Diagnostic Mark

Symptoms of thyroid dysfunction can vary broadly, and unfortunately, are not easily pinpointed in the standard diagnostic exam. Complaints of low energy, flat mood, poor sleep, and appetite disturbance, are too easily hung on the nail of “depression”, for which an easy fix is applied – a prescription for antidepressant medication.

The standard medical test for thyroid, called TSH, measures thyroid stimulating hormone levels. Even when doctors perform this test, their interpretation of the clinical picture is limited by their biases. I speak from experience when I say that most physicians are simply not trained to diagnose thyroid imbalance properly. Where It Goes Wrong

TSH measures only one hormone in the blood, rather than the entire range of thyroid-produced hormones (of which there are five identified). And doctors rarely look at free hormone levels – levels of thyroid hormones in the blood that aren’t bound to proteins.

They also miss screening for thyroid antibodies, which would demonstrate an autoimmune component to the imbalance, distinguishing it from nutrient-deficiency thyroid dysfunction, for example. They apply a one-size-fits-all “fix” in the form of a synthetic hormone called Synthroid. The “gold-standard” thyroid treatment, Synthroid is the most prescribed drug on the market today.⁴

Thanks to growing awareness among sufferers, what constitutes a normal thyroid test result has come under scrutiny. Results may fall within normal range even when thyroid autoantibodies are grossly elevated and data suggests that this is relevant to those suffering from mood, anxiety, and cognitive complaints.

Current standards allow for a normal result within the range of 0.5 to 5.0. However, variations in laboratory testing as well as deviations by age, pregnancy, and other health factors, have allowed many patients at the fringes (and well beyond) to go undiagnosed.⁵

Thyroid’s Relationship with Adrenals

Any effort to resurrect thyroid function cannot afford to ignore the adrenal glands. Adrenals are small glands that sit over our kidneys. Through the production of hormones and neurochemicals, adrenals help us respond to life’s everyday demands.

When signalled by the brain, adrenals produce the stress hormone cortisol, which is intrinsically tied to thyroid functionality. This is key to why stress has a direct impact on thyroid and mood. Whether through overactive cortisol production (a state of chronic fight or flight), or the brain essentially shutting down cortisol secretion, patients who suspect thyroid dysfunction must test cortisol output throughout the day to see the big picture. When properly tested, thyroid patients often show abnormal adrenal output. The next question to ask is “Why?”

Adrenal Stress Factors

When we consider the potential stressors affecting adrenals, the following offenders stand out:

• Birth control pills – Even with normal test readings, these synthetic hormones lower available thyroid hormone in the body by elevating thyroid-binding globulin. This protein binds to thyroid hormone in the bloodstream. When thyroid-binding globulin goes up, your thyroid levels go down.
• Gluten – The thyroid contains proteins that resemble those found in gluten, confusing the immune system, which pounces on the thyroid like a foreign invader. Studies show people with celiac disease have three times the risk of thyroid dysfunction, as well as a strong association between untreated celiac disease and depression.
• Fluoride – Once used to suppress overactive thyroid, fluoride interferes with multiple aspects of the thyroid’s tissues, disrupts normal hormone physiology, displaces iodine and depletes selenium, two critically essential elements for thyroid function. Recent research shows that fluoride in water increases risk of thyroid illness by 30 percent.⁶
• Endocrine disruptors – Industrial and agricultural chemicals such as phthalates, flame retardants, and PCBs interfere with the thyroid’s biology. The resultant disruption can present as immune system hyperactivity, as well as disturbances in mood.

The Canary in the Coalmine

Connecting the dots between these physiological functions and mental health may seem convoluted and difficult at first, but not after you come to appreciate the direct, intimate relationship shared between these networks in the body.

The thyroid is a canary in the coalmine. In our fast-paced, nutrient-depleted world that’s filled with toxic substances, your thyroid gland may be the first to come under siege. While you may not feel the attack in your thyroid per se, you’ll feel it in your mood and cognition.

How to Test Effectively

If you suspect thyroid may be at the root of your depressed mood and physical symptoms, it’s important to be empowered by facts. The idea of your physiology working in tandem with your mental health isn’t something most doctors agree on, so be prepared to guide the process – or find a new doctor.

For starters, insist on testing (or order your own) beyond the standard TSH. The following breaks down my own testing protocol:v

• Measure the full range of thyroid hormones in the blood, including thyroid antibodies. Test for TSH, T4, free T3 (FT3), reverse T3 (RT3).
• Screen for the autoimmune disease, Hashimoto’s thyroiditis, by ordering thyroid peroxidase antibodies (TPOAb) and thyroglobulin antibodies (TgAb).
• For optimal thyroid functioning, the pattern of cortisol output must be optimized. You may choose to test your salivary cortisol although this is why I don’t typically do this test with my own patients.

For help interpreting the results of these tests, I recommend connecting with an experienced functional medicine doctor or naturopath who has experience working with thyroid patients.

Safeguard Your Glands to Improve Your Mood!

I share the protocol that I have used to support hundreds of patients through their mental/health challenges in my book, A Mind of Your Own. This protocol includes the comprehensive testing I have outlined here, which goes far beyond the standard employed by traditional doctors. But these tests are just the beginning. The next steps are a series of diet and lifestyle adaptations that will begin to bring these critical systems back into balance.

Supporting a healthy thyroid is an exercise in holistic medicine. It starts with supporting the immune system so it doesn’t attack the body’s own tissues and manifest as symptoms of depression – and autoimmune disease. The healing journey continues with the awareness of what’s really going on in your body, and deepens as you become empowered by choices that support your vitality – mind, body and soul.

To learn more, check out A Mind of Your Own. For hands-on support with these lifestyle changes, explore the Vital Mind Reset.

References

• ¹ https://ift.tt/2qb2vki
• ² https://ift.tt/2Pt62Io
• ³ https://ift.tt/2we3Hby
• ⁴ https://ift.tt/2pJRr18
• ⁵ https://ift.tt/2wfE6Pv
• ⁶ https://ift.tt/2PtQpQP

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Tree House British Pacific Properties

Tree House by British Pacific Properties is a new 11-storey & 12-storey condo development located in the master-planned community of Rodgers Creek. This project will offer 37 spacious luxury condos, sizes range from 1,847 to 2,804 sq ft.. Spaces grow and extend organically, forming physical connections to nature and creating outdoor living spaces. On the top three floors, the units branch out to form a canopy in the sky. These homes will be caught between the forest and the water, offering amazing views and experiences throughout.

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Gear Outtakes Summer 2018

Bite-sized gear reviews, spring edition.

Gear Outtakes is a seasonal collection of kit and what I think about it.

★☆☆☆ Mediocre, I wouldn’t spend money on it.

★★☆☆ Good, but there are better options.

★★★☆ Great, worth your money.

★★★★ Outstanding, the benchmark of its category.

DISCLAIMER
Some of these products have been sent to me for free by the manufacturer, others I have bought. I am a Houdini Friend and an La Sportiva & Helsport Ambassador.

Houdini MTM Thrill Twill Shorts

★★★★
150€, available at Houdini and Backcountry.com

So these shorts I have been wearing pretty much the last nine or ten weeks, without and not to warm a break (they have been washed once a week and dried over night). They are comfortable, with a good length of just above the knee, and the two zippered side pockets are spacious. The shorts are airy, and as the name suggests (MYM stands for “Made To Move”) with these shorts you can do pretty much anything, from playing in the park with the kids to hiking and scrambling up a mountain. For the scorching hot weather we had these last months these were ideal, and when it’s again warm outside these shorts will be worn again! / 195 g in Size S

Houdini Activist Message T-Shirt

★★★★
70€, available at Houdini

Until I bought some other T-Shirts last month my complete wardrobe pretty much consisted only of various Activist Message T-Shirts from Houdini. I love T-Shirts and these are for me the best ones out there. They’re made from 60% Wool and 40% Lyocell which makes these shirts damn comfortable - really nice soft and light on the skin. They also don’t start to smell easily - even in those 29°C days where I was sweating heaps I just aired it out over night and wore it again the next day - no sweaty smell lingered. These are fine for any occasion where you feel a T-Shirt is OK to wear - I wore these to my #OutDoorFN meetings, hiking, partying, going to the city - you name it. They’re available in a lot of different designs and colours so you’re bound to find one which you like! / 152 g in Size S

Patagonia Nano-Air Light Hoody

★★★☆
250€, available at Patagonia

So this hoody I have worn almost a complete week while I was hiking in Scotland and it has served me very well. As I run pretty warm quickly I would wear this when it was ridiculously windy and also in the evenings at camp, while at night it was my pillow - just wrap it up in the hood and its ready for sleeping! This insulation piece has a deep zipper which means it’s easy to vent, it has a small zippered pocket which holds a müsli bar and camera batteries, and the cuffs are narrowed down so it layers easily under another jacket. But the main thing about this hoody is how breathable it is. Like many other backpackers, I’m lazy, and stopping to put an insulation piece off isn’t one of my favourite reasons to stop hiking. As the insulation in this is just 40 g it is warm enough to keep me toasty, but with the long zipper it is easy to vent and stay cool. Add in that it has a DWR finish which means I can wear this as an outer layer. Overall a very versatile piece that is really good for the shoulder season months and cool summer nights. / 273 g in Size S

Houdini Come Along Jacket

★★★☆
150€, currently not available

The Come Along Jacket came along in the spring and has been along with me since then everywhere I went, from hiking on the Causeway Coast Way to a family hike in Nuuksio, this jacket packs down so small and light that I happily always tossed it in the pack to have it with me. Made from recycled Polyamide it is windproof and water resistant, very pretty thin and soft on the skin. It has a good hood, a small chest pocket in which you can stow the jacket when you don’t need it, and the sleeves have thumbloops. It’s not as good as the Black Diamond Alpine Start Hoody which still is my favourite wind jacket, but it’s a wee bit lighter and does a damn good job at keeping the wind at bay. / 112 g in Size S

La Sportiva Akyra

★★☆☆
175€, available at La Sportiva, Amazon.com, Backcountry.com, Bergfreunde, Campsaver.com and REI

The Akyra from La Sportiva has a 9 mm Drop which is quite a lot for me, and when I have worn shoes with little to no Drop before (Drop is the difference in height between the heel and toes) then I need some time to get used to the Akyra. I like them for long hikes in the hills (I’ve worn them on my Scotland trip, for example) but for running they are not my kind of shoe - because I like to feel closer to the ground. The laces are not very durable and fray or break, revealing the core. This is a surprise, as the laces on my La Sportiva TX2 are after two years of use still like new. The mesh upper is nice and airy, which makes the shoes dry relatively fast, and the Frixion sole has good grip on wet and dry undergrounds alike. They’re a very comfortable shoe otherwise, and I will be wearing them again on long backpacking trips. / 738 g for the pair in Size 42

On Running Cloudventure Peak

★★★☆
160€, available at On Running, Backcountry.com, REI and Amazon.com

The Cloudventure Peak has seen a lot of runs over the summer from me, but no hiking yet. I liked the 6 mm Drop quite well, and these “Clouds” give a nice cushioning on the trails I ran on with them. They’re fast shoes, and really light, with a nice fit and good traction on rocks, gravel, and forest trails. My friend Dan likes them but has had issues with the durability of the clouds, and as I only ran around 50 km in them thus far please don’t consider this my final judgement - maybe I will do a full review on them next summer, after I have used them a lot more! / 496 g for the pair in Size 42

Luna Sandals OSO Flaco

★★★★
95€, available at Luna Sandals

The Luna Sandals OSO Flaco is a shoe I have used a lot more! This is my second pair of Luna Sandals and like the first pair these are shoes, äh, sandals that I love dearly. In comparison with my OSOs these Flacos are a bit thinner and now have a Megagrip Sole from Vibram. They are my footwear of choice when it is above 15°C and sunny, I have worn them every day this summer, from morning till evening, hiking, cycling, walking in the city, going to events and everything else. I look forward every spring to the time that I can get them out of the closet again, and am a bit sad when it gets too cold to wear them here in Finland. I love these shoes, and can completely recommend them! / 396 g for the pair in Size 42

Peak Design Everyday Backpack 30

★★★★
250€, available at Peak Design (click that link to get a sweet Discount on the pack, too!)

Since around two years I am using an Everyday Backpack 30 from Peak Design to carry around my camera gear. I have used it for day hikes, going to events like NBE, PING Helsinki, RopeCon and of course the ISPO and OutDoor. I love the sleek design and cool look, the pocket for the laptop and small items is great. The two side pockets are large enough to carry two waterbottles each or a tripod. On the inside you can adjust the design yourself and I have it set up to carry my Drone, my A7 III in the middle, and my a6500 + Rode VideoMic Pro+ on the top. The two zippers - one on each side - give fast access to the pack, in addition to the smart lid on the top. There’s also two zippered pockets on the insides where I carry Filters, my lens cleaning kit, and an external harddrive. I even have used the pack for grocery shopping (for which I found it not so good), but when I’m on easy day hikes and in the city on assignments, then I have really liked using the Everyday Pack. / 1.875 g for the 30 l Volume Pack

BUFF Pack Run Cap

★☆☆☆
30€, available at Backcountry.com and Bergfreunde

I only had a very short relationship with the BUFF Pack Run Cap. I though an ultralight cap which keeps both the sun and my hair outta my eyes is great, but the truth is that the visor is pretty small and didn’t keep the sun out of my face. What was the bigger problem is that the One-Size-Fits-All construction with the elastic closure in the back is super uncomfortable for me - even on short runs the cap pushed into my head so that I could not imagine using this cap for any hiking. I’m back to using my old hiking Visor, even if it is a wee bit heavier. / 30 g, One-Size-Fits-All

Arc’teryx V110 Rolling Duffle

★★★☆
450€, available at Backcountry.com and REI

I thought we had the perfect Duffel with the Eagle Creek Cargo Hauler - and then Arc’teryx comes along, gives their amazing Carrier Duffles a pair of wheels and a frame which protects the content, and then you have me scratching my head and wondering if this V110 might not be even a wee bit better? Well, it is an amazing piece of luggage. I have used it on many trips this year, and packed all the kit from the kids and me in it when we moved to Helsinki, and still had some space over. It’s huge, it’s easy to transport, it’s stylish, it’s durable and it is water resistant. If you have to transport all the gear a few times per year on family or work trips, this is a serious piece of luggage which will help you transport it comfortably from A to B. Now if it would still fold up as small as the Cargo Hauler when it is not needed… / 3,5 kg for the 110l Volume Version

How much did you spent on your last piece of outdoor gear? And how much did you support your favourite blogs in the last months? If you enjoy The Week in Review & other articles buy me a coffee - I work Full-Time on Hiking in Finland to bring you inspiring trip reports, in-depth gear reviews and the latest news from the outdoors. You also could subscribe to the rarer-than-ever Newsletter and follow along on Instagram, Twitter, Facebook and Youtube for more outdoorsy updates!

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Coco Oakridge on Cambie

Coco Oakridge by Keltic Canada Development is a new 6 storey condo and townhouse development located on Vancouver’s Westside. This project will offer 57 units, sizes range from 520sqft to 1,610 sqft. Coco is a solid, concrete build. Its exterior massing is clean and linear with a real feeling of substance. Expansive windows open up the structure offering ample natural light to the interior, and creating reflections that shift with time of day and colour of sunlight. Details include spacious patios in some homes with North Shore mountain views or sunny, southern exposure. Private rooftop terraces in select penthouse homes offer expansive views in multiple directions.

The post Coco Oakridge on Cambie appeared first on Vancouver New Condos.

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Want to “Beat” Cancer? End the Fight

The translation of emotions to physiology is becoming less and less “woo woo” and more and more scientifically validated. A landmark study¹ of women with breast cancer was recently published that provides even more evidence of the power of emotions on disease outcomes.

In this study, researchers measured markers of inflammation called cytokines and correlated them with people’s emotional states. Cytokines are potent signaling proteins that direct cells to act in certain ways. This study focused on pro-inflammatory cytokines such as tumor necrosis factor (TNF)-alpha, IL-6, IL-8, IL-10, and IL-18.

These cytokines are elevated in cancer patients and can contribute to symptoms of “sickness behavior” like fatigue, chronic pain, and nausea.² This sickness behavior not only diminishes a person’s quality of life, but also saps physical resources that are needed to heal. Interestingly, these cytokines are also elevated in people who suffer from social isolation or negative emotions.³

Sadly, the very process of being diagnosed with cancer creates a surge of pro-inflammatory cytokines⁴ and has been referred to as medical hexing. However, previous research has shown that using strategies for emotional acceptance leads to lowered distress,⁵ closer relationships, and increased survival following a breast cancer diagnosis.⁶ Emotional acceptance is the process by which a person allows emotions – both positive and negative – to emerge and dissipate without attempts to control, change, or reject these emotions.

Fortunately, in this study, researchers recognized this harmful side effect of cancer diagnoses and taught patients an emotional regulation technique to influence their feelings before, during, or after their diagnoses.⁷ Ultimately, these researchers wanted to know if emotional acceptance caused measurable changes on the molecular level.

To answer this question, researchers analyzed data from 136 women who had been diagnosed with breast cancer (stage 0 to stage IIIB). Starting at diagnosis, researchers collected blood samples and questionnaire data every 3 months for 2 years, analyzing a variety of parameters.

Interestingly, women’s emotional acceptance scores were measured against their own average scores, not those of other people. This distinction is important because it accounts for a person’s baseline optimism level; if a woman was naturally pessimistic, her average emotional acceptance scores would be lower than that of an optimistic woman. In this study, the metrics of molecular changes are based on how a woman compares to herself, not to other women. The molecular results speak for themselves…

When a woman’s emotional acceptance scores were low, her sickness symptoms and inflammatory cytokines were high, particularly IL-8 and TNF-alpha. Conversely, as her emotional acceptance scores increased, her pro-inflammatory cytokines went down.

IL-8 is a particularly important cytokine to study in the context of breast cancer because IL-8 is produced by breast cancer cells themselves. This cytokine sets off further inflammatory cascades that can misdirect the immune system and enable breast cancer metastases.⁸ Therefore, anything that lowers pro-inflammatory cytokines like IL-8 has the potential to beat cancer at its own game. Overall, women with higher levels of emotional acceptance showed lower levels of IL-8 and lower sickness symptoms.

The data goes on to show that emotional acceptance disrupts the association between pro-inflammatory cytokines and sickness behavior; when a woman increased her emotional acceptance, her sickness symptoms became independent of her cytokines. That is, even if a woman exhibited high levels of IL-8, she didn’t necessarily feel sick due to high emotional acceptance. On average, high emotional acceptance predicted low sickness symptoms, regardless of cytokine levels.

Many other studies have shown that emotional acceptance decreases symptoms of depression⁹ and anxiety¹⁰ and can buffer the harmful effects of chronic stress.¹¹ Overall, this study is significant because it provides a proposed mechanistic basis that helps explain how emotional acceptance creates more favorable experiences and outcomes in the context of disease diagnoses – and is yet another reason to consider symptoms not as sentences, but as invitations to explore underlying causes.

It is through accepting this invitation that we find personal meaning in our symptoms, our experience of being a patient, and our personal identification with illness. And suffering ends where meaning begins.

References:

• ¹ https://ift.tt/2MqAP9X
• ² https://ift.tt/2MNlbCE
• ³ https://ift.tt/2MqAPXv
• ⁴ https://ift.tt/2MP1bzI
• ⁵ https://ift.tt/2Mo35tT
• ⁶ https://ift.tt/2OCeZxI
• ⁷ https://ift.tt/2MqARi5
• ⁸ https://ift.tt/2OzjXvk
• ⁹ https://ift.tt/2MqASTb
• ¹⁰ https://ift.tt/2ODmmF5
• ¹¹ https://ift.tt/2Mm7FJl

The post Want to “Beat” Cancer? End the Fight appeared first on Kelly Brogan MD.

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Beaufort Landing at Hampton Cove

Beaufort Landing by Polygon Homes is a new collection of townhomes located in the vibrant masterplanned community of Hampton Cove. This project will offer 124 3 & 4 Bedroom charming Seaside- inspired townhouses. Nestled between a marina and a golf course, walking and biking trails surround the neighbourhood, and a beautiful new riverside linear park will give residents a natural place to explore their own backyard. Beaufort Landing residents will also enjoy exclusive access to The Hampton Club, a private clubhouse featuring over 12,000 square feet of resort-style amenities.

The post Beaufort Landing at Hampton Cove appeared first on Vancouver New Condos.

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Winona on Cambie Corridor

Winona by Raichu Development Group is a new six-storey condo development located just steps from Winona Park, on Vancouver’s Westside. This project will offer an intimate collection of studio, one, two and three-bedroom homes. Transit-oriented development means local shops, restaurants, and amenities are but a short walk away at Marine Gateway, or just hop on the Canada Line to whisk you to far more options in less than 20 minutes, without worrying about gas or parking.

The post Winona on Cambie Corridor appeared first on Vancouver New Condos.

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Belmont Residences in the heart of Langford

Belmont Residences by Ledcor Property Development is a new five-storey condo development located in the heart of Langford on Vancouver Island. This project will offer 80 1-, 2- & 2 bedroom + flex condominiums, sizes range from 622 to 1224 square feet. Starting from the low $300,000s to low $600,000s*. Belmont Residences West building starts in September, and will soon rise along the Galloping Goose Regional Trail adjacent to the Thrifty Foods-anchored, 160,000 square foot Belmont Market Shopping Centre currently under construction on lands formerly occupied by Belmont Secondary School. Completion is anticipated for early 2020.

The post Belmont Residences in the heart of Langford appeared first on Vancouver New Condos.

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The Week in Review 285

“Small, light/ it brings joy/ hot coffee.”

How much did you spent on your last piece of outdoor gear? And how much did you support your favourite blogs in the last months? If you enjoy The Week in Review & other articles buy me a coffee - I work Full-Time on Hiking in Finland to bring you inspiring trip reports, in-depth gear reviews and the latest news from the outdoors. You also could subscribe to the rarer-than-ever Newsletter and follow along on Instagram, Twitter, Facebook and Youtube for more outdoorsy updates!

Outdoor News

My Plastic-wrapped Outdoor Gear Article has a great discussion goin on over on facebook with many interesting links and ideas - check them out (and follow the page!).

Have you already seen the Peak Design Travel Backpack on Kickstarter?

Read the Guidebook to Membership.

I interviewed John Zahorian of Pa’lante Packs.

Sarah shares some tips on Gluten Free and Allergy Friendly Outdoor Cooking.

Cows and Adventure Photography.

Jill is searching for inspiration.

A Sideways Glance at the 2018 Summer Outdoor Retailer Show.

‘Unlikely Hikers’ are gaining Popularity, and that’s a good thing I believe.

Ever dreamt about sleeping on a Portaledge high on a mountain? That can now become reality!

If you prefer to run over the mountains and not sleep on them, then this trailrunning package from Scott is for you.

Here’s a competition for the photographers out there!

Finally, if you want to try Speed Hiking enter this competition.

Salsa Cycles Fat Bikes are now available at Aventuron.com.

Get free delivery and returns at On-Running.com when you shop for new trailrunning shoes!

And the Alpinetrek.co.uk Summer Sale is going STRONG, for example these Salomon S-Lab Speedcross are 40% off!

Trip Reports

Unexpected moments from Greenland.

Day 30 on the GDT.

Stefanie hikes to the Hirschwieskopf. [German]

10 Stunning Waterfalls to Discover in Tokyo.

Alan is reflecting on the Tour Divide 2018.

Searching for Christmas Tree.

An interview with Joe Grant about his Nolan 14 adventure.

Born to run.

Hooker on Wheels, or the experiences of a female solo traveller.

Agnieszka continues on the CDT. [Polish]

Erika is alpine climbing in the Dolomites. [German]

Liz is an exceptionally average snowboarder.

Dawn is exploring Hot Springs in Idaho while Backcountry Mountain Biking.

Bikepacking in Perú.

Packrafting Lim Fjord.

The Lure of the Surfing Life.

Jeff is living off the Grid in New Mexico.

Gear Reviews

A review of the Tribulus’ Endover.

Modern humans need ⚡️ outdoors, too. Enter the 24.000 mAh Outxe Savage.

Climbing Gear News from OR 2018.

The truth about smartphone mountain navigation, according to Alex.

Lina shares some tips about outdoor activities in the heat. [German]

Disclaimer: There are affiliate links in this article to help finance the website. Read the Transparency Disclaimer for more information on affiliate links & blogger transparency.

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Plastic-wrapped Outdoor Gear

So plastic is a big topic right now - everyone and their dog tell you that you shouldn’t buy plastic-wrapped fruits + vegetables, say no to straws and lids for your drinks, bring your own cup and bottle and by all means never throw your plastic garbage into nature or the ocean - you have seen the images of turtles and fish being trapped in some sort of plastic garbage, for sure. But are we outdoor people aware of the plastic garbage we create when we buy new gear? An experiment in gear shopping.

I agree with all these motions above for a more sustainable and environmentally friendly/ conscious lifestyle. They’re honestly 10 years too late, but hey, better late than never. I do all of the above, since I can remember (I’m one of these persons which will unwrap vegetables in the grocery store, which doesn’t minimize waste but sends a message to the shops - I imagine or hope). But I and the family, we still create a fair bit of plastic garbage - and some of that also comes from when I buy or get outdoor gear and apparel. Earlier this summer I bought some T-Shirts, and while I was unpacking them something struck me - the amount of plastic garbage these three shirts come in. I decided to document it and share it here, with the hope that these companies and many others realize that it is about time to rethink packaging (there are options to plastic!).

Now the plastic around our shirts, pants, jackets and backpacks are there to protect these items during transport, from wherever they are made to the distribution centres and shops where we consumers buy and order them. They are there for a reason - to protect the gear from moisture, bugs, and whatnot during transport, so we can probably not get rid of them (just yet). But highlighting this problem means some companies realize we consumers are aware of it, care about it, and want change. So that’s why I took the time to write about this issue.

So lets get to the garbage a T-Shirt creates. This overview gives you a good idea what the amount of plastic is that a simple T-Shirt comes in.

Yes, that Rab shirt comes in a MASSIVE plastic bag. It’s about three times as big as the Black Diamond plastic bag, and about four times as big as the Patagonia plastic bag.

Also looking at the hang tags Rab is sadly the one which goes a wee bit over board - there are FIVE (5!) separate paper tags coming with the shirt. At least the tags are connected with a cord to the shirt, and not a plastic string. But if you compare that with the two each tags on the BD and Patagonia shirts it is more than double the tags, which is a bit overkill. But the illustrations are nice!

OK, next on are the Patagonia and Black Diamond T-Shirts. These come each in similarly small bags, with two hang tags each, connected via a plastic string to the shirts. In hindsight I should have put something for scale into these images, like my Hydroflask bottle or similar, to give you something to relate to.

All together this was a serious amount of garbage (which I correctly disposed of so that it does not end up in the Baltic Sea or next to the street) and I was pretty disappointed to realize that with a simple purchase of three shirts I created such an amount of plastic garbage.

The Alternatives

So in a former life where I studied corporate environmental management and worked as a management consultant I also was studying a wee bit about sustainable packaging. For the companies reading here I recommend the book Designing Sustainable Packaging from Scott Boylston, or if you need a practical tip: The icebreaker Anatomica Boxers come in small cardboard boxes which do protect the boxershorts and are easy to recycle - and are obviously not made from plastic (We could have a discussion about the carbon footprint and whatnot that goes into the production of plastic bags versus cardboard boxes, but I don’t have the time to read several life-cycle analysis of these to come to a scientific conclusion. My common sense statement is that cardboard comes from trees, plastic from long dead dinosaurs. I prefer trees over dinosaurs. I rest my case 😂).

The advantage of these cardboard boxes is two-fold: You also can get rid of the tags on the shirts and print all the stuff you want your customer to know on the box. Heck, you even could have cool prints and cut-out lines on the box to animate your customer to create some trees or mountains out of them (OK, I might be getting a bit carried away here.)! Thinking of it, several Merino wool baselayer brands do ship out their gear in these boxes, so what is good for a Merino baselayer shirt can’t be too bad for a organic cotton shirt, or?!

So what to do?

I think the best thing we consumer can do is to make our favourite brands aware of this thing. It’s one thing to say no to straws and lids when you buy your Frappucino or Milkshake, but it doesn’t help if you order three T-Shirts and they come wrapped in an obscene amount of plastic. The first step is to check if you really need another T-Shirt, or if you (like me) have a tower of shirts in your closet and you should just rotate them so that you can wear the ones which were hidden at the bottom. Most of us have so much garments in our closets that we really don’t need any more shirts, pants or jackets.

But when the need for something new arises, maybe do some research on how companies package their shirts and stuff (you now know about three companies already!) and maybe contact them to ask if they have plans to minimize the plastic their stuff comes wrapped in.

PS: If you think that buying the shirt at the shop solves the problem - Äh, nope. The shop has unpacked your shirt, jacket and so on, so the waste gets created just one step earlier before it reaches you.

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