Thursday, September 16, 2021

Balance Exercise for the Trail

December 31, 2011 by  
Filed under Fitness & Health

This balance exercise can be done anywhere but start next to a wall or support.

DO NOT start as Bob is doing on a post!   He’s just showing off for his trainer!

Shift to one leg and stand squarely on that leg.

Make sure you stand tall (think of lifting from your ribcage) so you’re not collapsing into the standing hip.

Touch the same knee.  If easy, touch the same foot.    Switch legs.   Touch the opposite knee.   If that’s easy, touch the opposite foot.

Work up to a set of 10 repetitions.

When it gets easy, slow it down.

Try to make your movements fluid.

Remember, the journey is at least as important as the destination!

Another good thing to do for improving balance is to walk on sand.

We did a sand hike in Bodega last week and it was wonderful for my ankles!

Hope to see you OTT (on the trail) in 2012!

Crab Cakes – Gluten Free

December 25, 2011 by  
Filed under Ecology Cooking

Tis the season for crab!  Here’s Brenda’s recipe for Gluten-Free Broiled Crab Cakes
Group A:

  • 1 lb of crab meat, picked over
  • 1 tsp cider vinegar (for blue crab) or lemon juice (for dungeness crab)
  • 1/3 cup finely minced parsley

Group B:

  • 1 egg well beaten
  • 1/4 tsp Old Bay Seasoning
  • 1 tsp Worcestershire sauce
  • 2 – 3 tbsp of mayonnaise
  • 1 tsp prepared mustard

Pick over crab meat to remove tiny shell pieces.
Sprinkle cider vinegar or lemon over crab meat and gently mix.
Gently mix parsley into crab.

In a separate bowl mix, Group B ingredients together and then add to Group A ingredients, mix gently, but completely.  Form balls for cocktail portions, or into paddies for meal portions.

Spray broiler pan with oil spray before placing crab on broiler pan.

Broil, high, on each side until brown.
(3 to 5 minutes or more depending on your oven.)
Stay close – these cook very quickly.

This recipe also works great for Salmon cakes (use cider vinegar) using either freshly cooked salmon, (good way to use left-over cooked salmon) or canned salmon.

Quick Cocktail sauce

  • Good Quality Ketchup
  • Add horseradish and lemon juice to taste.
  • Optional – capers

Shared to AdventureBuddies by Brenda M. Goodwin, MBA
Principal, GoodWin Leadership, Executive & Leadership Coaching
Chair, Registration and Logistics at Professional Coaches, Mentors and Advisors

Whether hiking or kayaking, this little gal…

December 22, 2011 by  
Filed under Nature

…is frequently seen, but rarely for long enough to admire.

From many bird-lovers to another, deep thanks to our bird buddy, Len Blumin:

Today at Miller Point Boat Launch (Nick’s Cove, Tomales Bay) we got good views of a female Belted Kingfisher at the north end of the parking lot.

These shy birds are difficult to approach, so we were pleased she sat in the morning light for a photo.

Kingfishers are rather distinctive, to say the least. Huge head and bill, short legs and tiny feet.

Our Belted Kingfisher is widespread in the U.S., taking fish that it spies from a perch near the water or even an irrigation ditch. Their distinctive rattling call is known to all birders. The female Belted has orange on the flanks and across the belly, whereas the male is blue-gray with a blue breast-band. Both have very shaggy crests.

Kingfishers are a family in the order Coraciformes, a spectacular assemblage of some of the most beautiful bird families in the world. Along with the Kingfishers the order includes Todies, Motmots, Bee-eaters, Rollers, Hoopoes and Hornbills. How’s that for variety? The colors of our North American kingfishers are relatively subdued when compared to those seen worldwide. See “Kingfishers, Bee-eaters and Rollers” by C. Hilary and Kathie Fry. Along our border with Mexico you can sometimes see the Ringed Kingfisher and the Green Kingfisher, but you’ll have to go further south to get the other 3 New World Kingfishers (Costa Rica is a good spot for the Pygmy and Amazon Kingfishers). And then travel the world to see 90 other Kingfisher species, many with simply blinding beauty. Some specialize in eating land animals rather than fish.

Happy Holidays! A Favorite Photo

December 19, 2011 by  
Filed under Nature

From my hiking buddy Alison, a lovely morning photo – as with any photo on this blog, click to enlarge (it’s worth it), press back button to return to post.  Enjoy & Happy Holidays!

Winter FungusAmongus Hike and Trail Tips

December 4, 2011 by  
Filed under Nature, Trail Tips

Early Rains brought out some amazing FungusAmongus and the newts were crawling!

A wonderful (and well known) balance exercise is to turn your head and look around while walking.  This skill makes spotting gems on the trail easier, BUT make sure your leader is calling out obstacles and hazards in the trail.  Ultimately, we’re each responsible for ourselves, but it’s nice to have good trail communication.    When I call “LOW Branch” or “Banana Slug in the trail,”  I like to hear my sweep acknowledge the hazard.  That way I know that everyone heard it.


Mt. Tam was so amazing I went back again this week.  What a change from Wed to Sat.  But big winds changed EVERYTHING.  Fungus were dessicated.  Trails were like Green & Yellow Brick Roads with the yellow fir needles and broken branches covering everything.  This is why we don’t hike when there’s high winds.  Wow!


As always, click on any photo to enlarge.  The lake scene above is as close as I could get to a trio of hooded mergansers – my favorite winter visitors!