Eagle Creek/Columbia River Gorge
Not 
only one of the most beautiful hikes in the Pacific NW, it’s also one of the most versatile trails around. Simply hike to Punch Bowl Falls and turn around and you got yourself a nice 4.2 mile hike. Head up to the 4 ½ Mile Bridge and you got an 8 mile hike. If you reach Tunnel Falls, you will have a wonderful 12 mile hike. Go a little further to Twister Falls and it’s a 13.1 mile hike. If that isn’t enough for you, this trail hooks up to the Pacific Crest Trail where you can hike from Canada to Mexico, so you can make it what ever will suit your needs.
Considered to be one of the engineering sensations of the Pacific NW, this trail was blasted over 100 years ago right out of the basalt cliffs to provide the best views. Along the way to Tunnel Falls, you will find over a half dozen waterfalls to enjoy. At about mile 2 there is a cutoff to hike down to Lower Punchbowl Falls. Get back on the trail and you will soon find yourself on the high bridge, I suggest not looking down for those with vertigo. But if vertigo is not a problem, look down and enjoy the sight and sounds of the rushing water over this fault line. At mile 4, you will find the 4 ½ Mile Bridge: What? That doesn’t make sense. That’s because the original trailhead was a half mile back from where it currently is now, they had to extend the road to build another parking lot to accommodate all the people that enjoy this trail in the summer, therefore shortening this trail by a ½ mile.
On the bank along the 4 ½ Mile Bridge is one of my favorite places to sit and rest. Here, I’ve seen many birds stop by to take a nice cold drink on a hot summer afternoon. I’ve even seen a bat skimming the water here on a hot day. After dipping my feet in the icy cold water for a bit here, it’s back on the trail again. About another ½ mile up, you will find a few nice camping spots. And at mile 6 you will find the majestic Tunnel Falls. These clever Italian Engineers blasted a tunnel that runs directly behind this 130 ft waterfall. Once you are here, you will need to go through the tunnel and see the falls from the other side where you get the best view. And finally, about another ½ mile beyond Tunnel Falls you will find Twister Falls where you can sit along the bank at the top of the falls, this is a great place to have lunch and just enjoy a bit of time before heading back down.
Eagle Creek is amazing any time of year. I’ve hiked this particular trail at least a couple times during all 4 of the seasons and I cannot tell you which season is my favorite on this trail as it is wonderful every time. I have been here when it was over 100 degrees in town, and it was nice and cool under the trees along the creek. I have hiked this trail when it was snowing, and the beauty of it was breathtaking. I have even hiked this trail when it was raining sideways, up to my ankles in water the entire time I still enjoyed the beauty of this trail. Nothing can take away from the beauty of Eagle Creek. I can understand why this is one of the most popular trails in Oregon.
Before you set out on this amazing trail, please take note that there are parts of this trail that are narrow, here you will find cable handrails with a large drop off next to the trail. If you have a fear of heights, you may want to rethink this trail. But if you don’t have a problem with heights at all, this is a wonderful place to spend a day.
It’s All The Rage, But What Is Quinoa?
I first purchased a bag of Quinoa because I heard it was healthy, but I really didn’t know what to do with it, so it sat around for a while. Then I took it out of the cupboard one day and I’ve been a fan of Quinoa since.
Quinoa is not a grain, but a seed that was originally found in the Andes. These seeds are a little starchy, which makes a great substitute for rice, pasta or grain products. Quinoa is low on the glycemic index, which means that it’s great if you are trying to manage your blood sugar. Quinoa is also gluten free. These little seeds are very high in protein, fiber and is a great source of magnesium, which is good for your overall health. Magnesium maintains muscle and nerve function, keeps your heart healthy and regulates your blood pressure and blood sugar levels. Magnesium is also important to keep strong bones and supports a strong immune system. This is just a small list of things that magnesium can do for your body, it is the fourth most abundant mineral in your body.
So how do you eat these amazing little seeds that are so good for you? Quinoa is extremely versatile, you can substitute rice with it, quinoa works in many rice recipes. You can purchase quinoa pasta, quinoa flour and flakes.
Let me share with you one of my favorite quinoa recipes, a wonderful Quinoa Salad. Feel free to experiment, I am thinking Quinoa Risotto, Quinoa and Beans, Quinoa Tabbouleh, etc.
Amy’s Quinoa Salad:
3 cups cooked Quinoa (1 cup dry)
½ cup cucumber chopped
½ cup red pepper chopped
½ cup tomatoes chopped
¼ cup crumbled feta cheese
¼ cup thinly sliced red onion, soak in 2 Tablespoons of lemon juice for 10 minutes
¼ cup cilantro
¼ cup yellow raisins
¼ cup chopped dry apricots
Dressing:
Fresh lime juice from 2 limes
2 Tablespoons Dijon mustard
2 clove garlic – minced
1 Tablespoon honey
¼ cup olive oil
Salt and pepper to taste
Place all salad ingredients together in a large bowl and set aside.
Place all dressing ingredients together in a shaker to mix. Pour dressing over the salad and refrigerate for approximately 2 hours.
Horsetail Falls To Triple Falls
When talking about hiking in the gorge, many people will mention going up Multnomah Falls, but I say why go up a paved trail with baby strollers and hundreds of people, when you only have to drive down the Historic Columbia River Highway another 2 miles to get to Horsetail Falls and avoid hundreds of people milling around a coffee cart. You can’t miss Horsetail Falls from the highway, 2 miles east of Multnomah Falls you will turn a corner and the bottom of the falls is right there next to the car. Park across the street in the little parking lot and you will hear the roar of the falls from your car. This hike is a total of approximately 4.5 miles, with approx 740 ft elevation gain, just the right distance and difficulty for a nice leisurely day hike.
The trailhead is just to the left of Horsetail Falls. The trail starts with a series of 6 switchbacks and levels out, before you know it you have hiked the approximately a half mile to Ponytail Falls on Gorge Trail #400. The trail goes into a cavern behind Ponytail Falls, on a hot day you will find many hikers resting there to get a little shade, on very cold winter days you will find large beads of ice on the edge of the waterfall, somehow the beads of water are frozen into little spheres.
In approximately another quarter mile, you will find a moss filled wall with water drizzling from above, on a sunny day this wall will sparkle like you wouldn’t believe, it’s almost magical. Then down you will go to cross the Oneonta Canyon Bridge, continue on the trail and you will come to a junction for Oneonta Trail #424. Hang a left here and continue to go up, here you will find another series of switchbacks to take you up to Triple Falls. This fall splits at the top into 3 waterfalls that plunges down 120 ft, thus named Triple Falls. The trail will lead you across the bridge where you can rest next to the creek and enjoy your lunch. This makes for a great turn around spot, just cross back over the bridge and head back down, or if you are up for more, you can continue up towards Larch Mountain which I will save for another time.
Ramona Falls @ Mount Hood, OR
There are waterfalls and there are WATERFALLS! Ramona Falls is one of those amazingly beautiful waterfalls. It is one of the most picturesque waterfalls in Oregon. We have all seen waterfalls come straight down, but because of all the tall basalt columns Ramona Falls seems to flow down like a 120 ft long veil of lace. And when the sun is angled properly, sunbeams will shot down at the veil through the thick covering of trees.
Ramona Falls’ trailhead is about 6 miles east of Hwy 26 in Zig Zag, OR, turn left onto East Lolo Pass Road in Zig Zag. Once on the trail, go about a mile down and you will find the temporary bridge that goes over the Sandy River. This bridge is only in place from approximately mid-May through mid-September, once the river gets high or flowing heavily, the rangers will take the bridge down and you will have to cross the river by foot, which I don’t recommend at all. The water of the Sandy River flows fast and if you slip you can get yourself in a bit of trouble as it could be very dangerous.
The hike itself is one that is not very difficult at a little over 7 miles round trip, with the elevation gain of only 1000 ft. The trail is a very nice trail that is soft and easy on the feet, ankles and knees. It goes in and out of the shade, and because it’s at the foot of Mount Hood, it doesn’t normally get too hot. If you go at the right time, which is usually around the end of June to mid-July, you may find a bonus; there will be wild rhododendrons blooming on both sides of the path leading you all the way up to the falls. Due to the trail being a softer trail with not much rocks, this makes a great trail for trail runners.
This hike is just one of those really nice relaxing hikes with an abundance of beauty that should not be missed.
Clean Your Fruits & Vegetables Properly
Have you thought about what’s on your fruits and vegetables? And not only what’s on them, but who has touched them. Most of our commercially purchased fruits and vegetables are grown with pesticides and herbicides. Not only are they still on your fruits and vegetables when you purchase them from your friendly grocer, but really, who has touched that tomato? Field hands, warehouseman, your grocer and how many other customers have felt that tomato and put it back? Do you know what may be on their hands? How about E. Coli, Listeria or Salmonella, they can all be present.
Whether the fruits and vegetables that I have purchased is organic or not, this is the way that I have been washing them, even if I picked them out of my own garden…OK, so I know no one’s hands have touched them and I don’t add chemicals to my garden, but I know that insects love my produce because I don’t add chemicals.
- First of all, wash your hands.
- Fill a big bowl or tub with cold water and add at least 2 tablespoons of baking soda or apple cider vinegar.
- Place your fruits or vegetables in the water and swirl it around, you will be surprised at how dirty the water is and might think “wow, I’ve been eating that?”
- If your fruit or vegetable has skin or is hard, you can use a soft brush on them.
- Then rinse thoroughly under running water.
Now you can feel much better about the fruits and vegetables that you eat and share with your friends and family.
Coconut Oil: The Magic Oil
Or as close to a magic oil as you can get…if you’re not familiar with it, coconut oil is the “good” oil that you can cook with, you can use it topically on your skin, you can eat it or put it on your hair. What’s it good for, you ask? The question should be what is it NOT good for. Here is a list of some of it’s effectiveness: it is a saturated fat that’s actually good for your cardiovascular system, studies have also shown that it is a very good supporter of thyroid health and function, which means it will help your metabolism to be at it’s best. Published studies in medical journals have also stated that it will support your immune system by killing certain viruses, bacteria and fungi. It is a source of quick energy and will improve your insulin secretion, which reduces health risks associated with diabetes. Studies also show that it will help with the absorption of calcium, which will help protect against osteoporosis. It helps with inflammation and supports tissue repair. It is a great moisturizer, softens skin and controls dandruff. All this is just a partial list of all the benefits of coconut oil.
I like to look for the words “organic” and “cold pressed” on the label. I have noticed that labels with “organic” and “cold pressed” on them also have a tendency to say “extra virgin” as well. I don’t know what “extra virgin” is, but I do know organic and cold pressed, and know that they’re good words. I keep a tub of it in my kitchen cupboard for it’s great uses in cooking, it has a higher smoking point than olive oil, so now I use coconut oil for cooking and olive oil for salad dressings. I also keep a tub of it in my bathroom to use as a moisturizer, it makes a great moisturizer with a great scent for your skin, a lot of body butters use coconut oil as it’s base, so why not forego the rest of the artificial ingredients and just use coconut oil. I like keeping a small tub of it in my shower for my hair, I apply a small amount of it on my hair before I shampoo, and have noticed that my hair is shinier, softer and better moisturized. I just started using it on my hair so I don’t have any long term showing on promoting hair growth at this time, but I have read studies of this benefit. And finally, like most who are very active, my feet have a tendency to be dry and hardened with calluses as we put a lot of stress on them, pounding on them daily, I now keep a small tub of coconut oil next to my bed, I rub a bit of it on my feet when I go to bed and I have been waking up to much softer feet.
You can find organic, cold pressed coconut oil at your local health food store, vitamin stores or at many other local stores.
Next up, I am adding a little of this wonderful oil on my dogs’ food to see the benefits that it will have on them.
Trekking Poles
To use or not to use…that is the question. The discussion on trekking poles goes on and on, some will never go on the trail again without their poles, and others would never be seen with a set. So which one is right? That depends on you and the trail. Personally, I love my trekking poles, but I don’t take them on most hikes. There are hundreds of reasons why you want to use your trekking poles when you hike, but there are also equally the same number of reasons why you would not want to use them, the decision must be yours and yours alone.
Here are 4 good reasons for using trekking poles:
- I like using them on any hikes with aggressive elevation gains, they help when I go up by transferring some of my body weight to my arms, shoulders and back to reduce leg fatigue. But what’s more important is that they help when I go down by taking a lot of the stress off my knees and I need that.
- Trekking poles will help you balance if you are hiking on rocky or uneven terrain.
- You can use them to move vegetation on the trail, probe at the terrain to check for soft spots, holes or even check for snakes.
- If you have a problem with swollen hands when you get hot, then using trekking poles will help by keeping your hands up higher and your arms moving.
Now, 4 good reasons why you would not want to use trekking poles:
- Your arms and shoulders were not engineered to hold your body weight for long. Most people use trekking poles to lean on as their legs get fatigue. The problem with this is that you will put a lot of pressure on your shoulders and risk injuring them.
- Trekking poles get in the way when you are using them. Here are a few reasons why you need your hands while hiking: drink water, eat a snack, snap a picture, wipe your brow, look at your map, etc…you get the picture.
- You expend more energy by using trekking poles, which could be a “pro” if you want to burn additional calories, but because you are expending more energy you will hit your limit on your cardiovascular system earlier.
- Trekking poles often give the hiker a false sense of security, which will encourage the hiker to take higher risks.
If you are planning to use trekking poles, you will need to use them properly. Here are a few things to remember.
- To find the correct length of your poles on a flat surface you will want your elbows to be at 90 degrees.
- Trekking poles are adjustable for good reasons, you will need to adjust the length of them depending on your trail. If you are going up hill, you will want to shorten your poles so you are not lifting your arms above your shoulders, which will risk shoulder injuries. If you are going down hill, you will want to lengthen your poles to that you can reach out further for longer downhill strides.
- Because trekking poles are adjustable and you will be adjusting them, you will want to pick out a pair that is easy to adjust. I recommend a pair with easy flip locks.
- Be sure to check the weight of the trekking poles, they are made from different materials such as aluminum or carbon fiber and varies in weight and price.
- Be sure that the grip is comfortable in your hands. The shape and material varies from brand to brand. I prefer trekking poles with an extended grip that goes further down the shaft, this way I can use the extended grip if for some reason I need to shorten the pole quickly for a quick uphill.
There are so many arguments when it comes to poles. Not only “to use or not to use”, but also what material & features are the most effective. All poles are different between the manufactures and there are many models out there, you will want to think about what you are looking for, what your needs are, what your hiking habits are, and what feels best for you.
Tillamook Forest Center
If you have driven to Tillamook from the Portland area or driven through the Tillamook forest on Highway 6 in the last 5 years, you have passed the Tillamook Forest Center. You may not have noticed it, or you may have been in a hurry to get to the squeaky cheese and ice cream at the Tillamook Cheese Factory, but you didn’t stop, didn’t even think about it. You have no idea what you’ve missed.
My friend Jim and I had planned to go to the Tillamook Forest Center mostly to find out about the trails in the Tillamook forest, we expected to stop in for a few minutes, get a map of the forest and go hiking. And boy, were we in for a pleasant surprise. We ended up staying at the forest center for hours and ran out of time before we even hit a trail.
As you turn the corner into the parking lot, you will find a 40 ft forest fire lookout tower. I looked at Jim and the big smile on his face told me that we were both thinking the same thing…I want to go up there. We went into the forest center to find out if the lookout tower is open to the public and ended up spending a few hours inside the center. The center is full of interactive displays educating you about the forest and the forest fires that occurred every 6 years for over 20 years starting in the early 1930’s. The fires devastated over 350,000 acres of forest and had to be fought at the ground level. You will learn about the replanting process and the forest today. They have a great film about the fires, a steam donkey outside next to the building, and as you play your way towards the back of the building you will see out the window a wonderful 250 ft suspension bridge going over the Wilson River. There are trails on the other side of the suspension bridge that leads to nearby campgrounds. After enjoying a few hours in the forest center playing with all the interactive displays we finally went back out front to find that the lookout tower is open to the public. We climbed up to the top of the lookout tower and experienced what it’s like to be inside the lookout tower and enjoyed the view of the forest from 40 ft up in the air. By the time we were done, we found that we had spent most of the day at the Tillamook Forest Center.
The admission and programs at the forest center are free, while donations are welcomed. This is an extremely fun and educational day for kids of all ages. Their summer hours beginning May 30th are 7 days a week from 10:00am to 5:00pm. Otherwise they are open Wednesday – Sunday 10:00am to 4:00pm. And closed for the months of December, January and February.
Next time you go through the Tillamook State Forest, be sure to stop in at the forest center, you won’t be sorry.
Photos by Jim Severance
Sunday Parkways
One of the most wonderful way to celebrate living in the Pacific NW is to join in on one of the many family friendly activities that are available to us. In Portland, we have the Sunday Parkways. This is a family friendly activity that happens every 4th Sunday between the months of May and September in the City of Portland.
It happens at a different part of town every month:
East Portland – Sunday, May 22nd
North Portland – Sunday, June 26th
Northwest & Downtown Portland – Sunday, July 24th
Southeast Portland – Sunday, August 28th
Northeast Portland – Sunday, September 25th
Streets are closed to motor traffic between 5 to 6 area parks, but are open to all walkers, runners, bicyclists, mobility device users, roller bladders, or how ever you want to get around without using your car or motorcycle. The routes are 5 to 8 miles long, you simply find a park that you want to start at for the day and go from there. At each park you will find food vendors, live music, market vendors, even interactive vendors setting up activities and games. Routes are completely safe for all ages, and you will find some new family friendly bicycle routes.
Bring your friends and family to come out and explore Portland’s beautiful parks, greenways and neighborhoods.
To find additional information and maps on the Sunday Parkways, please visit their website at: http://www.portlandonline.com/transportation/index.cfm?c=46103
Grilled Tomatoes
According to the American Cancer Society, studies have shown that Lycopene aid in the prevention of certain types of cancer such as prostate, lung and stomach. Studies also claim that Lycopene may also lower the risk of heart disease, macular degenerative disease (an age related illness that can lead to blindness), lipid oxidation (damage to the normal fat molecules that can cause inflammation and disease), it’s also said to lower LDL (the “bad” cholesterol), enhance the body’s defenses, protect enzymes, DNA and cellular fats.
Other studies show that Lycopene can not only reduce the risk of some cancers, and aid in cardiovascular diseases, but it will also help reduce the risk of osteoporosis and reduce the severity of allergy symptoms.
Having said all that, I can’t find a reason why I wouldn’t want to eat more of it. Lycopene is most commonly found in tomatoes, but also other fruits such as watermelon, grapefruit and guava. Traces of Lycopene are also found in some other fruits and vegetables that are red, orange or yellow in color. My favorite way to get my Lycopene is from tomatoes due to the versatility of this wonderful fruit. Scientists have found that heating up the tomatoes will aid in the absorption of Lycopene, so cook your tomatoes.
Grilled Tomatoes:
Serves 4
4 ripe red tomatoes
2 Tablespoon Extra-Virgin Olive Oil
2 cloves of garlic – minced
Salt
Pepper
¼ cup grated Parmesan cheese
2 Tablespoon chopped fresh flat leave parsley
Heat your olive oil and garlic in a small pan. Cook on medium heat until garlic is just turning brown, remove from heat.
Pre-heat your grill; this works best with a hot grill. Cut the tomatoes in half crosswise and lightly brush the cut side of the tomatoes with a little olive oil & garlic. Place tomatoes, cut side down on the hot grill and grill for about 3 minutes. Turn the tomatoes over (carefully) and top the cut side with remaining olive oil and garlic mixture, add salt & pepper to taste. Grill round down down (do not turn back over) for another 3 minutes, remove from grill onto serving platter. Top with Parmesan cheese and parsley. Serve immediately