Italiaoutdoors Skills Guide

HOW TO USE A COMPASS Anytime you venture out into the wild, there’s a handful of essential items that should be in your backpack. Snacks, water, and extra layers make that list, but something that many people forget or take for granted is a reliable navigation tool. Perhaps we’ve become too reliant on cellphones or simply lost the art of map and compass navigation. When it comes to wilderness travel and survival, a basic compass can’t be replaced. Reliable and intuitive, a map and compass should always make your wilderness packing list. But before adding a map and compass to your gear list, learn how to use them properly. How to Use a Compass and MapParts of a Compass Compasses are relatively simple pieces of technology that have been around in some form for thousands of years. To properly use a modern compass, familiarize yourself with a few common parts. Baseplate All compasses are mounted on a baseplate. These should be transparent so you can see your map underneath. Additionally, the baseplate’s straight edge will assist in taking bearings to transfer to your map and navigate onward. Direction-of-Travel Arrow This arrow indicates where you need to point the compass when taking or following a bearing. Rotating Bezel The rotating bezel is the circular area marked with degrees from 0 to 360 and also known as the “azimuth ring.” Index Line The index line is found above the bezel and shows where to read bearings. It’s an extension of the direction of the travel arrow described above. Magnetized Needle Essential for navigation, the magnetized needle can be found inside the bezel and is usually red or white. This needle always points to magnetic north, not true north. Orienting ArrowThis arrow allows you to orient the bezel with the map and is often designed to match the magnetized needle. Orienting LinesThese are the parallel lines that move with the bezel and will help set your orienting arrow to north on the map. Declination Scale The hash marks inside the bezel are known as the declination scale and are there to use when adjusting declination. What is Declination One of the most common mistakes made when navigating with a map and compass is failing to adjust for declination. True north and magnetic north are not the same, and for accurate navigation, you must correct for this difference. Depending on where you are in the world, the discrepancy between true and magnetic north could be anywhere from a few degrees to upwards of 20 degrees, which could send you a couple hundred feet — or even miles — off course. Every region has a different declination, and the respected topographic map of the area you’re traveling in will list this value. Even so, these values vary over time, so check the map’s publication date or cross-reference the NOAA magnetic declination website for the most up-to-date readings. Once you confirm the declination value (expressed as several degrees), you can translate that to your real-world navigation. Simply subtract that value from your compass bearing if the value is X degrees west, and add that value if the indicated declination is X degrees east. Maps, Bearings, Navigation: Finding Your Way With A Compass To navigate correctly with a map and compass, you need to orient your map with the surrounding landscape. Setting declination is step one. From there, you can easily piece the rest together: First, put your compass on the map with the direction-of-travel arrow pointing to the top. Second, rotate your bezel to match the direction-of-travel arrow with north on the compass. Move the compass so the edge of the baseplate is sitting on the left or right side of your map, with the direction-of-travel arrow still pointing to the top. Rotate your body with map and compass in hand, so the magnetic needle lands in the outline of the orienting arrow. These steps should leave you oriented appropriately, and you can cross-check this by comparing the landscape to what you see on the map. Bearings entirely depend on a specific location; think of them as a numerical way to describe the direction of travel. That is, due south is equivalent to 180 degrees. It is crucial to remember that following the same numerical bearing from different places will not deliver you to the same location. Setting a bearing using your map and compass is quite simple. Place your compass on your map so the straight edge of the baseplate is between your current location and where you would like to travel.Double-check that the direction-of-travel arrow is pointing in the direction you would like to travel! Rotate the bezel so that the orienting lines within match the north/south running lines on your map. Check out the index line on your compass and record the bearing it is indicating to begin traveling onward. To move toward your destination, hold your compass and ensure the direction-of-travel arrow is aimed away. Still holding the compass, move your body until the magnetized needle lines up inside the orienting arrow. By doing this, the direction-of-travel arrow will now be facing the bearing you took from your map. Follow its direction to your desired destination. These are the basics of map and compass navigation. As you get more comfortable and familiar with the process and equipment, you can work this process backward and use a bearing to identify where you are on a map. After putting all the pieces together and devoting a fair amount of time to familiarization and practice, you will soon be able to travel in any environment with confidence.

Outdoor Skills

TIP ON SELECTING A SLEEPING BAG Many people spend all sorts of money on the latest and greatest outdoors gadgets; but for some reason when it comes to sleeping bags, these same people seem to pick the cheapest bags on the market, totally ignoring the importance of choosing the right bag. Sleeping bags shouldn’t be looked at as a last minute thing you grab on your way out of the local sporting goods store. Picking the right sleeping bag can mean the difference between having a good adventurous expedition, or suffering through a cold miserable camping trip that you just want to forget. Things to Consider when Buying a Sleeping Bag Consider the Weather: One thing you need to keep in mind is the weather, and how cold it might get when you’re camping. Keep in mind, it’s harder to stay warm in an insufficiently insulated bag than it is to cool off by venting a bag made for colder temperatures. Consider Your Comfort: Your sleeping habits need to be considered when picking the right bag. A bag that’s too snug can make your body feel constricted, and can actually compress the filling making the bag less effective. Moisture Proof Bags: If the area you plan on camping is a moist environment, you need to take that into account. When picking your bag, look for one that can help wick moisture away from your body. More often than not, these bags are made with synthetic materials. Weight:  If you’re hiking, then the weight of your bag should also be a major consideration. The last thing you need is to carry any extra weight, especially if there was a lighter option available. Sleeping Bag Fillers Down Sleeping Bags The Good – Down Bags are often used on high mountain expeditions, because it’s often warmer than synthetic options. Down is one of the lightest and most compressible insulation available. It’s also an excellent option to keep your pack weight down. The Bad – If you’re going to be in an area where moisture’s a problem, you should know that Down is very poor insulator when it gets wet. Synthetic Materials The Good – Synthetic materials are probably a better option, especially if you’re going to be in wet environments. Synthetic-filled bags also cost less, and are a good alternative for those who are allergic to down. The Bad – Synthetic materials usually weigh more, and will take up more room in your pack. They’re also not as warm as Down filled bags. Sleeping Bag Temperature Ratings A temperature rating is given to each bag to let you know how cold you can actually go. Just be aware that this rating can differ from manufacture to manufacture, and can also depend on the person using the bag. The Temperature Rating of a bag should only be used as a rough guideline. Other Features and Considerations Bag Hoods: A sleeping bag hood can trap heat and hold it inside the bag. If your claustrophobic they kind of suck, but they will keep you warm. Draught Tubes: Draught Tubes are filled with Insulation, and usually run along the side of the sleeping bag zipper to keep warmth from escaping. This is a must for cold weather camping environments. Vents: Some bags have vents that can be opened when temperatures start to rise. If you’re camping in an area that has wild fluctuations in temperature, then a vent is something that you probably want to consider. Draft collar: Make sure you Bag fits securely around your shoulders. This will help prevent your body heat from escaping. A draft collar is designed to prevent heat loss from your neck and shoulders. They are usually found in colder weather bags, and not available in most summer bags.

Outdoor Skills

DEALING WITH BEARS IN THE OUTDOORS Awareness is the first step in Surviving a Bear Attack The best way to survive a bear attack is to never put yourself in a situation where you are likely to be attacked. When traveling through bear country, that means keeping your distance and being aware that you are in their surroundings; so tread lightly. Always keep your distance: It may sound like common sense, but most people are attacked because they fail to give the bear room. Never seek out a Bear: Unless you’re hunting them, there really isn’t a good reason to seek them out. Every year people are killed because they thought it would be cool to get that picture of a wild bear. These are wild animals; go take your selfie somewhere else! What to do if you come upon a Bear in the Wild If you travel through bear country, there’s a good chance you may eventually come upon a bear. Even in the Alps and Dolomites of Italy you could run into bears and other wild animals. When hiking through bear country, you want to make noise. Making noise while hiking, will help make sure you don’t accidentally sneak up on a bear. Make noise, sing, talk loudly, or wear a bell when hiking. If you spot a bear, and the bear is unaware of you, back away slowly and quietly. Once you’re out of the bears line of sight more out of the area! If you see a bear when hiking and it notices you, shouting is usually enough to scare it away. If shouting fails to scare it off, back away slowly. NEVER turn your back to a bear; doing so will kick in it’s natural predator instinct. Bears run faster than 30 mph; You will not be able to outrun it. Never come in between a cub and it’s a mother. This is a recipe for disaster. Safety Precautions when Traveling Though Bear Country Carrying bear spray is always a good idea when walking through bear country. Wearing a pack, even when day hiking, can provide some extra space between you and the bear. (Keep in mind, I said space NOT PROTECTION). If the bear starts coming towards you, throw the bag onto the ground. Often times the bear will become distracted long enough to allow you to slowly back away and escape. Check with the area Ranger Station for current bear sightings, locations, and any tips that they have. Bears are Wild Animals, they are unpredictable. Even the best tips may fail when it comes to dealing with a wild animal. In Bear Country, carrying a high-power handgun on your side is something I think everyone should do. Safety Precautions when Camping in Bear Country Bears and other wild animals have an incredible sense of smell, so cooking or eating any type of food at your campsite increases your risk of an encounter. In order to lower that risk there are a couple of things to keep in mind. Bears have an awesome sense of smell. In general, dried and canned foods are going to have less of a scent than foods like fish, bacon, and sugary sweets. That being said, bears and other wild animals have an incredible sense of smell, so cooking or eating any type of food at your campsite increases your risk It’s not just food you should worry about. Deodorant, lotions, toothpaste and other scented products can all attract bears and wild animals. When camping it’s a good idea to lay off these types of products, and NEVER leave these products open or stored inside your tent. Your tent should be placed upwind, and at least 100 yards from where you are cooking and eating. All cooking equipment, food and garbage should be sealed in airtight canisters, and if possible strung up high in a tree. If you’re campground offers bear proof garbage receptacles use them. Pet food should never be left out in the open. People with pets often make the mistake of leaving their pet food out in the open; you need to treat this food in the same way you would any other type of odorous product. Don’t sleep in the same clothes you cooked with. Standing over a campfire can infuse your clothes with smells that wild animals love. Before going to bed make sure you change into fresh clothes and store the old ones in an airtight container away from your sleeping area. Don’t try to mask the smell. Spraying air freshener products on your garbage does nothing to mask the smell form wild animals; in fact, it probably will cause them to investigate the new smell from the air fresher. Never eat inside your tent!

NEED HELP PLANNING YOUR ITALY VACATION Italy is one of the most diverse places in the world to visit but there is more to the country then Venice, Florence, Roma, Cinque Terre and a couple of other top attractions.  If you plan you days well and understand how to move around within the country you can a great cost effective vacation full of activity, history, culture, and great food and wine.  Contact us to get the insights to travel in Italy.  We offer: Travel Consultant- book time online for a web chat to answer your questions about traveling in Italy. Travel Planning - need help outlining and planning your adventure in Italy. Scheduled Tours - each month we lead a scheduled tour for those looking to join a small group to explore. Travel support:  Bike Touring - routes, bike rental, bag transfers.  Walking/Hiking Tours - routes, bag transfers. Booking assistance and suggested contacts. Italiaoutdoors Travel Planning and Guide Services

TOP HEALING HERBS TO HAVE ON HAND

Your arsenal of home remedies is about to get a lot spicier with these best healing herbs. Though herbs have been used for hundreds of years to heal, scientists are finally starting to substantiate these plants' abilities to alleviate arthritis pain, reduce high blood sugar and cholesterol, and help with many other conditions. They're even discovering amazing new powers in the best healing herbs, such as the ability to kill cancer cells and help problem drinkers curb their alcohol intake.

Herbs and other natural remedies can be as effective as traditional treatments, often without the same negative side effects. Natural substances often work like drugs in the body so you must follow these 3 Rules For The Safest Self-Healing

• Rule: Don't assume it's safe. Herbs are not regulated by the FDA for safety or efficacy. So search the label for a seal of approval from the USP (United States Pharmacopeia) or CL (Consumer-Lab.com), which indicates it has been approved by certified academic laboratories. For a fee, you can research particular products at ConsumerLab.com.
• Rule: Talk with your doctor. It's best to tell him if you're considering supplements. Some herbs can interact with certain meds, including those for high blood pressure, diabetes, and depression, as well as blood thinners and even OTC drugs.
• Rule: Don't overdo it. More isn't necessarily better—and could be dangerous. Always follow dosing instructions.

Here are 10 superhealers you'll want to add to the all-natural section of your medicine cabinet—and even to your favorite recipes. Folding one or two of them into your cooking every day can yield big benefits.

Turmeric: Ease arthritis

A heaping helping of curry could relieve your pain. That's because turmeric, a spice used in curry, contains curcumin, a powerful anti-inflammatory that works similarly to Cox-2 inhibitors, drugs that reduce the Cox-2 enzyme that causes the pain and swelling of arthritis, says Lee.

It might also: Prevent colon cancer and Alzheimer's disease. According to a small  clinical trial conducted by the Johns Hopkins University School of Medicine, curcumin can help shrink precancerous lesions known as colon polyps, when taken with a small amount of quercetin, a powerful antioxidant found in onions, apples, and cabbage. The average number of polyps dropped more than 60% and those that remained shrank by more than 50%. In a 2006 study published in the Journal of Alzheimer's Disease, researchers at UCLA also found that curcumin helps clear the brain of the plaques that are characteristic of the disease.

Maximize the benefits: For general health, it is recommended to add the spice to your cooking whenever possible. For a therapeutic dose, Doctors suggest 400 mg of curcumin extract three times daily, which is in line with what subjects in the colon polyp study took (480 mg of curcumin and 20 mg of quercetin, three times a day).

Cinnamon: Lower blood sugar

In a recent German study of type 2 diabetics, taking cinnamon extract daily successfully reduced blood sugar by about 10%.

It might also: Lower cholesterol. Cinnamon packs a one-two punch for people with type 2 diabetes by reducing related heart risks. In another study of diabetics, it slashed cholesterol by 13% and triglycerides by 23%.

Maximize the benefits: To tame blood sugar, study subjects took 1 g capsules of standardized cinnamon extract daily, while those in the cholesterol study took 1 to 6 g. But keep in mind that a large amount of the actual spice can be dangerous, so stick with a water-soluble extract.

Rosemary: Avoid carcinogens

Frying, broiling, or grilling meats at high temperatures creates HCAs (heterocyclic amines), potent carcinogens implicated in several cancers. But HCA levels are significantly reduced when rosemary extract (a common powder) is mixed into beef before cooking, say Kansas State University researchers. "Rosemary contains carnosol and rosemarinic acid, two powerful antioxidants that destroy the HCAs," explains lead researcher J. Scott Smith, PhD.

It might also: Stop tumors. Rosemary extract helps prevent carcinogens that enter the body from binding with DNA, the first step in tumor formation, according to several animal studies. When researchers at the University of Illinois at Urbana-Champaign fed rosemary extract to rats exposed to dimethylbenzanthracene, a carcinogen that causes breast cancer, both DNA damage and tumors decreased.

Maximize the benefits: To reduce HCAs, marinate foods in any supermarket spice mix that contains rosemary as well as one or more of the spices thyme, oregano, basil, garlic, onion, or parsley.

Ginger: Avert nausea

Ginger can prevent stomach upset from many sources, including pregnancy, motion sickness, and chemotherapy. "This is one of Mom's remedies that really works," says Suzanna M. Zick, ND, MPH, a research investigator at the University of Michigan. A powerful antioxidant, ginger works by blocking the effects of serotonin, a chemical produced by both the brain and stomach when you're nauseated, and by stopping the production of free radicals, another cause of upset in your stomach. In one study of cruise ship passengers traveling on rough seas, 500 mg of ginger every 4 hours was as effective as Dramamine, the commonly used OTC motion-sickness medication. In another study, where subjects took 940 mg, it was even more effective than the drug.

It might also: Decrease your blood pressure, arthritis pain, and cancer risk. Ginger helps regulate blood flow, which may lower blood pressure, says Zick, and its anti-inflammatory properties might help ease arthritis. Ginger extract had a significant effect on reducing pain in all 124 patients with osteoarthritis of the knee, in a study conducted at the Miami Veterans Affairs Medical Center and the University of Miami. Those same anti-inflammatory powers help powdered ginger kill ovarian cancer cells as well as—or better than—traditional chemotherapy, at least in the test tube, found a study by the University of Michigan Comprehensive Cancer Center. Although further testing is needed, Zick and the study's authors are excited about its prospects: "Our preliminary results indicate that ginger may have significant therapeutic benefit for ovarian cancer patients."

Maximize the benefits: For nausea, ginger is best taken before symptoms start, at least 30 minutes before departure, say the Graedons. They recommend capsules containing 500 to 1,000 mg of dried ginger every four hours, up to a maximum of 4g daily.

Holy Basil: Combat stress

Several animal studies back holy basil, a special variety of the plant you use in your pesto sauce, as effective at reducing stress by increasing adrenaline and noradrenaline and decreasing serotonin.

It might also: Inhibit breast cancer. First in test tubes and then in mice, a tea made of holy basil shrunk tumors, reduced their blood supply, and stopped their spread, found Nangia-Makker, who plans to study the effects in humans.

Maximize the benefits: For stress relief, try holy basil extract from New Chapter or Om Organics, widely available in health food stores. To aid in breast cancer treatment, Nangia-Makker advises drinking this tea daily: Pour 2 cups boiling water over 10 to 15 fresh holy basil leaves (other varieties of basil won't work) and steep 5 minutes. Remove the leaves before consuming. If you are being treated for breast cancer, be sure to check with your doctor. You're unlikely to find the plants at your local nursery, but you can order them and organic holy basil seeds from Horizon Herbs.

St. John's Wort: Soothe your worries

You probably know that research has confirmed this herb's power to relieve mild to moderate depression and anxiety as effectively as many drugs—without a lot of the side effects.

It might also: Help you snooze more soundly. St. John's wort not only contains melatonin, the hormone that regulates our sleep-wake cycles, but it also increases the body's own melatonin, improving sleep, says a report from the Surgeon General. (These 20 ways to sleep better every night can also help.)

Maximize the benefits: For both mood and sleep problems, a supplement containing at least 0.3% hypericin (the active phytochemical) per capsule or 300 mg of the extract to be taken three times daily, is recommended. Warning: St. John's wort has been shown to interact with several prescription medications, so be sure to check with your doctor before taking it.

Garlic: Lower cancer risk

High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, says a research review in the American Journal of Clinical Nutrition. A Japanese clinical trial also found that after a year of taking aged garlic extract supplements, people with a history of colon polyps saw a reduction in the size and number of the precancerous growths detected by their doctors.

It might also: Provide cardiovascular benefits. Garlic contains more than 70 active phytochemicals, including allicin, which many studies have shown decreases high blood pressure by as much as 30 points. Garlic may help prevent strokes as well by slowing arterial blockages, according to a yearlong clinical study at UCLA. In addition, patients' levels of homocysteine, a chemical that leads to plaque buildup, dropped by 12%.

Maximize the benefits: Crushed fresh garlic offers the best cardiovascular and cancer-fighting benefits, says Duke. But you'll need to down up to five cloves each day. Try Kyolic aged garlic extract capsules (1,000 mg), the product used in many of the studies.

 
Andrographis: Shorten Summer Colds Andrographis does a great job of relieving upper-respiratory infections, such as colds or sinusitis, says new research. A study in the journal Phytomedicine reported that the herb eased symptoms such as fatigue, sleeplessness, sore throat, and runny nose up to 90%.

Sea Buckthorn: Reverse vaginal dryness Sea buckthorn (Hippophae rhamnoides) is very effective for hydrating mucous membranes and alleviating vaginal dryness. It contains palmitoleic acid, a fatty acid found in human skin that helps moisturize and heal it.

Maximize the benefits: Lee suggests up to four capsules a day of Supercritical Omega 7, a sea buckthorn supplement by New Chapter. It's available at health food stores.

Kudzu: Curb problem drinking A group of moderately heavy drinkers in their 20s voluntarily cut their beer consumption in half after taking capsules containing the Chinese herb (also called Pueraria lobata) for a week, according to a study published in Alcoholism: Clinical and Experimental Research. Researchers say the kudzu more quickly allows alcohol to get to the part of the brain that tells you that you've had enough.

Maximize the benefits: Participants took capsules with 500 mg of kudzu extract three times daily.