74 Kallista Rd.

QUEENSLAND Rochedale South

QLD 4123
BUSHWALKERS Email qldbwc@yahoo.com
CLUB Phone No (07) 3341 7509
www.geocities.com/qldbwc

Newsletter August 2002

Venman Bushland

Club News
Insurance Slide Show Tuesday 3rd September
Insurance has certainly been in the news recently and here is the Carl and Michelle Row who completed a 7,300 kilometre trek
situation as it now stands for our Club. through Scandinavia will be showing slides of their epic journey at
The club is covered for Personal Accident and Public Liability our General meeting on Tuesday 3rd September starting at
Insurance under the following terms. 8:00pm. It is expected that the slide show will take 1½ hours.

Personal Accident. The General meeting will be shortened but there will still be time
to put your names down for walks before sitting down and
Renewal with the same policy conditions but with an approximate watching this fascinating show.
10% increase in premium. This results in an Insurance charge per
member of $2.60. There will be no charge and I am sure you will be enthralled.
Public Liability. NOT TO BE MISSED

The previous Insurers did not offer to renew and only one other
Insurer was willing to offer public liability but with greatly reduced
conditions. The details of this are as follows:
Limit of Liability is $10,000,000.
The Insurance charge per member will be $4.00, a 50% increase.
The following activities will be insured:
Bushwalking, Bicycle Touring, Track Clearing, Canoeing,
Leadership and Navigation Courses, Scouting reccies and
previewing trips, Liloing, and Swimming.
The following activities will NOT be insured:
Canyoning, Caving, Rock Climbing, Mountaineering, Abseiling,
Rafting, Skiing and any other activities above the snow line.
As a result of the above, the Club will no longer be offering any
walks which involve ropes, rock climbing or abseiling. Hopefully
these activities may become available some time in the future as
the situation eases.
Leaders Training Day Saturday 17th August
There will be a Leaders Training day on Saturday, 17th August at
40 Parkroyal Crescent, Regents Park. It will start at 12.00 midday
with a BBQ. There will be informal talks about common problems
facing Leaders plus a formal talk about medical emergencies.
The Club would like to thank everyone who has lead a walk.
However there is an urgent need for the burden to be taken off
the few, plus to add variety to the types of walks offered.
This Training Day will be suitable for members who are yet to
lead a walk and the more experienced leader.
Ring Steve on 3800 3963 to let him know you’re coming and
share the experience.
New Members

Membership Frank Bowling Peter Pink

Membership is still only $20 per year. Visitors pay $5 per walk to Cathie Duffy Masters Ghislaine Salter
the Club to cover Insurance and other costs. Any such monies Melanie Niblett Robert Thoroughgood
paid are taken off the membership fee if the visitor joins the Club.
Adrian Nuojua
Due to Insurance demands, a visitor must become a member on
the 3rd walk.
Number of financial members 101

Page 1 of 6
 General Information Special Coming Events

Meeting Place Federation Pilgrimage 2002

General Meetings are held on the first Tuesday of each month at YHA BUSHWALKERS invite you to attend Pilgrimage 2002.
the East Brisbane State School, corner of Stanley Street and Venue: Camping at the Kenilworth Showgrounds.
Wellington Road, starting at 7:30pm. (Hot showers and toilets available)
There is parking within the school grounds off Wellington Road. Date: 6th-7th-8th September
Consult a street directory as there are a number of one-way
streets in the area. Cost: $20 singles - $30 families
(under 5’s free, children up to 16 yrs)
BYO Camping Gear, cups, plates, chairs etc.
Equipment for Hire
There will be walks in the surrounding area, suitable for all ages
The Club has a backpack (suitable for use as a day or through
and fitness.
pack) for hire at $5.00 per week.
QBW is also looking at purchasing further equipment in the near Pilgrimage Program
future. Any suggestions for equipment to buy would be Friday night, Sign on for walks
appreciated. Also any person who has surplus equipment and Supper provided.
would like to donate or sell to the Club, please contact Steve
Moyle on 3800 3963. Saturday Walks start from 0730hrs.
Some of the walks are: ·Snake & Chinaman
Creeks, Kenilworth Bluff, Little Yabba Creek,
Pack Liners for Sale Mount Allen, Mount Beerwah, Kondalilla
The Club has purchased a quantity of pack liners from VicWalk Falls,·Summer Creek.
suitable for through packs. They are 2 metres by 0.9 metres in a Walks may be repeated Sunday, if there is
bright orange colour. enough interest.
The packliners can double as an emergency bivvy bag and have
helpful information printed on them. Saturday Night: Boot Handover and speeches.
Bushdance with The Bushland Boogies
They are available from the Club for $3.00 each or 2 for $5.00. (bushdance will be held outdoors)
Supper provided
Management Committee
Sunday: Test your bush knowledge (Trivial Pursuit) over
Secretary Patricia Kolarski 3341 7509(H) a BBQ breakfast, followed by Games (for all
Treasurer Linda Hellmuth 3395 0754(H) ages).
Outings Secretary Barbara Makepeace 3245 2186 (H) Bushwalking flea market to be held Sunday
Membership Officer Danuta Gur 3345 3971 (H) morning.
Social Secretary June Greenaway 3863 4865 (H)
Training Officer Trevor Davern 3357 9939(H)
Editor Richard Kolarski 3341 7509(H)
Great South West Walk
Beginning September 22nd, 2003

Other Voluntary Positions Even though this walk is not yet for another year, advance notice
is given so that members may make any preparation necessary.
Equipment Officer Steve Moyle 3800 3963(H)
Supper Convenor Margaret Smith 3886 3342(H) The Great South West Walk (GSWW) is a very underrated great
Federation Reps (2) Richard Kolarski 3341 7509(H) walk of Australia that was developed as a project by a local
Leonard Lee 3801 1999(H) school with community groups and Portland Aluminium.
FMR Reps (2) Trevor Davern 3357 9939(H) The walk begins and ends in Portland, Victoria and traverses
Richard Kolarski 3341 7509(H) through Cobboboonee State Forest, Lower Glenelg National
Campsite Monitors Barbara Makepeace 3245 2186 (H) Park, Discovery Bay Coastal Park and Mt Richmond National
Richard Kolarski 3341 7509(H) Park.
Gary Woodward 3245 2695(H) GSWW is 250 km in its entirety and took me 12 days to walk in
David Haliczer 3879 8334(H)
January 2001 but it was very easy and 250 km isn't as daunting
when there is no place on the walk above 300m, the track is well
graded and easy to follow, and every camp site has a toilet and
From the Editor water tanks. I never needed to carry more than 2 litres at any one
time.
Thanks to all who submitted articles and photos.
GSWW is divided into 4 sections - a 70 km forest section which
This and past Newsletters are available for download at our includes heath communities (rich in wildflowers) and Manna gum
website in pdf format at www.geocities.com/qldbwc. (favorite of Koala's); a 50km river walk including a magnificent
The deadline for articles for the October Newsletter is 24/09/2002 limestone gorge section; a 70 km beach section undisturbed by
4WD's and people with dogs (I didn't see a soul and I was
walking at peak time apparently!); and lastly a superb 50 km
headland walk.
FOR SALE Features along the walk include limestone caves, an extinct
Garmont Boots NZ size 7½. volcano, sink holes, isolated beaches, aboriginal work shop sites
Very little use. $100. and middens, Australia's only mainland seal colony, Australia's
Phone 3863 4865 only mainland gannet colony, whale watching, blow holes, a
petrified forest, lighthouses (and tours if interested) and stacks of
MSR Whisperlite Stove. wildlife (I counted 3 emus, heaps of wallabies and kangaroos, 7
Used only twice. Sell for $80.00 echidnas, one friendly tiger snake, several seals, and lots of birds
Phone Richard 3341 7509 including black swans, petrels, gannets, albatross, gulls, etc).

Page 2 of 6

Sea cliffs of Cape Bridgewater along the GSWW.
Twelve days of walking is made easier with a hotel or motel stay
on the 6th day, food being able to be sent ahead to be collected
on the 6th day, a kiosk on the 10th day and a nice café on the
11th day. To get to the walk, a return plane trip to Melbourne is
needed followed by a return trip to Portland by train and bus so
there is no need to worry about leaving cars around.
I am aiming to set this walk next year during school holidays
starting 22nd of September. A limit of 8 people will be needed so
that we can be flexible with camp locations along the way. This is
a great walk and I am only too happy to be doing it again. I know
12 days of walking seems daunting but it is easier than most of
the walks we do in that no part of the walk is really strenuous and
there would be plenty of time along the way to relax and take long
sleepy breaks!
For more information ring David Haliczer on 3879 8334(H)
Past Socials
Bike Ride/Walk Sun May 26th
Due to lack of numbers, this was cancelled. I am prepared to put
it on again in October if there is interest.
Coffee Night Wed June 12th
15 ladies turned out on a cold night to the coffee Club at Wilston.
We farewelled Suzanne’s single days. She married Stan on June
22nd. This the first marriage in the Club of 2 bushwalkers.
Congratulations to the happy couple.
Breakfast & 4 Bridges Walk Sat June 29th
Nine of us enjoyed breakfast at California Café with ten on the
walk heading across Story Bridge. It was fairly cool but we
warmed up as we continued our walk across Goodwill Bridge and
up to Victoria Bridge.
We had a short break below William Jolly Bridge before walking
across it to the city. Six walkers had peeled off at different stages
of the walk with four of us continuing up to the Valley - about 12
kilometres. It was nice walking alongside the river and interesting
to see all the changes happening around the inner city.
Thank you to all who came along.
Surprise 50th Get Together For Richard Fri July 19th
I felt Richard has done so much for the Club that it would be nice
to have a surprise birthday get together.
Twenty-eight of us enjoyed a night at “Celebrations”. I think and
hope it was a nice surprise for Richard. He had balloons, a cake
with sparkler, cards and pressies. There was plenty of food to
select from on offer, so everyone made the most of the buffet.
Thank you to all those who came.
Ten Pin Bowling at Milton Fri July 26th
Lots of yahooing and music greeted us all as we rocked up to the
ten-pin bowling. After much hesitation by several members in
their ability to play, we were soon in the swing of it and adding to
Page 3 of 6
the yahooing, laughing and clapping. Some did struggle to keep
the ball in the lane, whilst others scores were up in the 100s and
having even more fun.
Most improved players from the 1st to 2nd games were Patricia,
Lynne C, Danuta and Tony, going from low scores and in some
cases up to the 100s. Lynn N had scores of 119 and 124 and was
having a great time. I suspect she’d been secretly training. There
was friendly rivalry (I think) between Paul and Bob. Top scores
were Tim (118 and 141), Trevor (105 and 131), and Bob (123 and
129). Paul and Gary were up there too but I don’t have their
scores.
Everyone had a great time and some stayed for a drink and to
calm down after all the excitement.
Thank you to all those who came and made it such an enjoyable
night. June
Coming Socials
Planetarium Friday August 23rd
We meet at the Planetarium at 7.15 pm for a 7.30 pm start.
$10.50 each or if we get ten people or more it will be $9.00. It is a
45 minute show and I’ve been told it’s very good.
After, we could go to the Summit Café for a warm drink and some
star spotting, maybe.
Rocksports Logan Saturday August 31st
Gary Woodward is taking this event.
Please contact him on 3245 2695.
Coffee Night Wednesday September 18th
Patricia is taking this event at Coffee Club, Springwood.
Please contact her on 3341 7509.
Dinner Friday October 25th
Venue yet to be decided.
Christmas Social November 30/December 1st
Ewen Maddock Dam, Landsborough has been booked. There are
beds in cabins and also camping. A deposit is required when
booking the cabins. There are toilets, showers, hot and cold water
and a kitchen. Also a beautiful lake and canoes can be hired.
There are walks nearby.
We will have dinner together with everyone contributing
something. There is also a dress up theme. This year it is
Western gear. Last years Hippy party was great fun.
Please let me know if you are interested in any of the coming
events. June Greenaway 3863 4865.
Past Walks
Mt Barney B/C 29th March to 1st April 2002
Seven eager people arrived on the Thursday night at our
campsite at Zakopane near Mt Barney. The plan was to do a
through walk on the Friday and Saturday and then day walks on
the Sunday and Monday.
Unfortunately the weather was not obliging and on Friday
morning it was raining and very overcast. At 10.00am when the
rain stopped (temporarily), we cancelled the through walk and
planned instead to do some day walks.
We decided to go up Mt Maroon on the Friday as only a couple of
us had done it before. We drove round to the start and began the
steep walk up. Fortunately it was not very slippery and we were
able to go at a fairly fast pace. We had lunch on top of one of the
three peaks of Mt Maroon. All members were eager to go to the
other two peaks, and this was quickly accomplished in a fairly
short time.

Mt Maroon
The views from the very top of Mt Maroon were limited by the
overcast weather, but it vindicated our decision not to go up Mt
Barney as the entire top half of Barney was in cloud.
That night it again rained heavily but stopped by the morning. Mt
Ernest was on the list for today and after driving to Yellow Pinch
we began the walk. We took a compass bearing just before going
off the dirt road to take us to the gully that led up onto the
mountain ridge. A stiff, steep scramble to the top rewarded us
with great views of Mt Barney and the surrounds. We had lunch
while Wayne did some running repairs on Evelyn's boot; the sole
was coming away. We came back down a different way which we
hoped would not be as steep but was anyway.
Sunday turned out to be a rest day as there were not enough
walkers. Monday we started to do an exploratory of Isolated Peak
but Frank pulled out after about an hour as he was having trouble
with his leg. The two remaining walkers decided to continue.
Checking the map, compass and GPS frequently we found a
ridge which seemed to be going in the right direction. After some
scrambling and false turns we made it to the top of Isolated Peak.
We both felt elated at this accomplishment. After lunch we did
some more exploring of the surroundings and then returned the
same way.
I would like to thank all who came along. Richard
Mt Tibrogargan and Mt Ngungun D/W 7th April 2002
After two cancellations because of rain, it was great for Steve
Moyle to finally get the chance to lead this walk up both Mt
Tibrogargan and Mt Ngungun.
Twelve of us meet at the township of Glass House on Sunday the
7th of April, with beautiful clear skies and the hint of coolness we
look forward to in autumn walks.
The Glass House Mountains are the remnants of volcanic activity,
with a rich aboriginal mythology associated with their existence.
Steve gave us all an outline of this and we preceded on to
Tibrogargan our first climb. Interestingly for those who climb
these peaks occasionally, you may have seen a guy there who
runs up and down them. Well while we got ready in the car park,
the runner set off and we passed him coming down, just as we
began to scale the first rock ledges on our way up.
(This guy Rob, came on our Mt Lindsay walk recently, and was
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saying for three years he has been doing this now, and he goes
four mornings a week, from North Brisbane, and scales five of the
Glass House mountains each morning, including Beerwah,
Tibrogargan and Ngungun. The thought of doing all this before
work made my eyes water. Actually the thought of doing it at all
made me a little ill).
Tibrogargan is a short steep walk with some exposed rock
scrambling, but Steve was prepared with ropes to ensure
everyone felt comfortable should they need it. From the top the
views are stunning. The group opted to explore a ridge and caves
on the front side and had morning tea on top. Then it was down
again and off to Ngungun.
Ngungun is an easier climb with no steep exposed rock, but with
views equally as stunning as Tibrogargan. We had lunch near the
top and headed back down.
The Glasshouse Mountains are great walks with a bit of
everything and rewarded with wonderful views. Thanks to Steve
for his organisation and leadership, but I will show him where
Wildhorse Mountain is one day.
Venman Bushland D/W 21st April 2002
A walk with some challenges faced our group one Sunday
morning at Venman Bushland, which is the closest National Park
to Brisbane. A few early risers joined us for breakfast with some
curious wallabies looking on.
After breakfast it was down to business…the beginning of the
track started at the picnic ground and soon we were into the
rhythm. Checking our map at every turn we made our way down
the gravel track under the forest canopy. Passing one of the
creeks we heard a large "plop" but could not sight the
intruder….who or what?
The park is interlaced with tracks and you need to make sure you
get a map from the information sign in the picnic area carpark or
you could be going round in circles or just have a very long, long
walk…..
The initial part of the walk was taken out of a new book entitled
"National Park Bushwalks of the Great South East" however, we
added our own diversion to make this a more interesting 5-5 ½
km walk on this glorious day.
The walk gave us a good overview of the park with creek scenery
and open forest. The challenges of steep hills did not daunt our
hearty crew. Much good conversation and camaraderie….
The friendly red-necked wallabies, a trail of "itchy" grubs, some
fresh horse droppings, and a lone cyclist, however no koalas
were sighted.
In no time at all we were back at the starting point. How pleasant
was that. As Bob says "the group makes the walk" and that was
true that morning…
Thanks to one and all for a great s t r e t c h o f t h e l e g s.
Note: Horses and cyclists are not permitted in the national park.
Horse riding and cycling are allowed in nearby Neville Lawrie
Reserve, Burnett Park, Ford Road Conservation area or Daisy
Hill State Forest. Bob & Danuta
Did you Know - The park was named after Mr. Jack Venman who
recognized the need to retain such areas of environmental value
and agreed to gazette his property as an environmental park in
1971 and then as a national park in 1994. He lived in his original
homestead until his death in December 1994. His biography "A
Tribute to Jack Venman" containing many historical photographs
was launched in December 1998.
Mt Superbus D/W 27th April 2002
After having walked up Mt Superbus, at 1375 metres the highest
peak in S-E Queensland several times, I had thought the summit
was where the rock cairn and logbook were. However on
checking with the GPS, the summit was still another 600 metres
away and a closer examination of the map confirmed this. This
walk was planned to reach the true summit of Mt Superbus.

13 of us started at Teviot's Gap and after a short walk along a dirt
road we began the ascent.
The track was well defined but rocky and steep in places. We
stopped on one steep section for morning tea and a well-earned
rest. There were no views of the surroundings except about 5
minutes from the rock cairn plus an occasional glimpse through
the trees.
On reaching the rock cairn we plotted a compass bearing to the
summit. With Dave Haliczer leading the way, we passed through
some beautiful rainforest till we reached a plateau with several
"bumps". After scouting around for a few minutes we decided one
bump was higher than the others and declared it the summit and
had proceeded to have lunch.
After checking the map we decided to return to the rock cairn a
different way. We took a bearing to an old logging road and then
followed it back to return to just below the rock cairn. We began
the descent and headed for Boonah for afternoon tea.
Thanks to all who came and this trip so enjoyable. Richard
Border Ranges to O’Reillys T/W 4-6th May 2002
It had been raining the day before and it was gloomy in Brisbane
as we drove down to the Border Ranges early in the morning. On
arriving at the start of the walk, though it was overcast, the
decision was made to do the throughwalk. We quickly donned our
packs and began the walk hoping for fine weather.
Two hours into the walk the rain commenced and soon we were
soaked to the skin. Leeches were plentiful and a constant
nuisance.
The track along the escarpment was fairly straightforward except
at one spot where we spent about half an hour trying to find it
again. Mercifully the rain stopped in the afternoon as we reached
our campsite at Point Lookout. The tents were quickly put up, and
just as well, as it started to rain again.
The rest of the afternoon was spent drying ourselves off inside
the tents and pulling off the myriad leeches. It was not a pleasant
night as it continued to rain, leaving us all downcast.
Morning came and it was still raining. We decided to abandon the
rest of the walk and to exit via Christmas Creek. A steep downhill
walk and a mobile phone call to our driver to let her know and
soon we were into dry clothes heading back to Brisbane.
A special thank you to Patricia, our driver. Richard
Morans Falls D/W 12th May 2002
We set off from the O'Reilly's carpark and headed on the graded
track to Python Rock, where we got some great views to Morans
Falls and Castle Crag. We headed back to the road, and onto the
graded track. After more spectacular views at the Falls, we
headed up the Red Road to Balancing Rock, and out to Castle
Crag.
After lunch back at Balancing Rock we headed to Moonlight Crag.
From here great views were had to where we had come from. We
Page 5 of 6
headed Back to O'Reillys via Lyrebird lookout, completing a
circuit of a large part of the western escarpment.
A well-deserved coffee was enjoyed by all at Canungra.
Thanks to those who helped the newer people on the walk and
thanks to all for a great day. Steve Hill
Rainbow Beach to Freshwater T/W 18-19th May 2002
An early start from Brisbane ensured we were walking before
10.00am in almost perfect weather. Along the beach from
Rainbow Beach the sea was very calm with little or no wind.
Fortunately, the beach traffic was light.
Morning tea along the way and a quick dip for Ray and Paul
before we headed across the beach track to the exposed coast
just north of the Cherry Venture wreck.
Lunch followed by ice creams from the van at the wreck before
the long tiring slog down the beach to Freshwater. Most of us
were footsore by the time camp was reached.
Hot showers and a companionable meal beside our tents used up
the rest of our energy before an early night.
Great weather again in the morning as we headed inland beside
Lake Freshwater and along the fire trail to Poona Lake for lunch.
A couple of us lunched at the turnoff, resting our feet that were
still suffering from the sand walk the day before.
We then headed across to the old telegraph track above the
coloured sand cliffs and back to the cars at Rainbow Beach.
A quick drink then the long drive back home.
Thanks to Barbara, Bev, Paul, Ray, Dave, and Gareth for sharing
a great weekend. Patricia
Mt Lindesay D/W 26th May 2002
Where do I start to tell you about this walk? It is rated L99, that
should have been a big enough warning, and perhaps why I kept
asking myself all day “Why am I here?”
The pain is the lasting memory of the day – pulling myself up
steep slopes using tussocks of grass and then up a steep section
of loose soil and rocks in the rainforest holding on to tree roots
and vines. Going down was worse; there was nothing to hold on
to or to stop the slipping and sliding. My clothes are fit only for the
bin; I was black from head to toe. Being wedged into a crevice
with back against rock and feet against rock, I didn’t know how to
go up or get back down but finally I managed to wriggle my body
so that I could get a handhold and keep going.
So why did I do it? - To see the full moon setting and the first rays
of the morning sun hitting Mt Lindesay as we set out on our 10
hour walk and then to see the moon rising as the sun was setting
as we finished the walk. To sit wedged on a ledge feeling as
though I was on top of the world looking over Mt Barney, Mt
Ernest and Mt Gillies was breathtaking. To share laughs and
chuckles with friends while waiting for my turn on the rope to
climb up or abseil down amid fantastic views made all the pain
worthwhile. The promised reward of a shared Snickers at the
summit was the best of all. It was the best chocolate I have ever
eaten.
A huge thankyou must go to Steve Turner from K2 who assisted
Steve Moyle with the ropes. Without the two Steves I would never
have made it to the top.
Those to reach the top:- Steve Moyle, Steve Turner, Trevor
Davern, Gary Woodward, Linda Hellmuth, Barb Makepeace and
Rob (friend of Steve Turner).
Paul Makepeace decided early in the climb that rock climbing
wasn’t for him, so he waited patiently with our gear at the base of
the cliffs. I have to admit that the others breezed through this
walk, hardly raising a sweat. I was the only one suffering. Thanks
everyone for a memorable day and especially Steve Moyle for
leading this walk. Barbara Makepeace
Illinbah Circuit D/W 9th June 2002
There were seven people on this walk including myself. We
started the walk bright and early (7.40am) at the Binna Burra
information centre and headed around the circuit anti-clockwise.
The eight or so Kilometres to the first creek crossing were pretty
uneventful, I don't think the wildlife was even awake yet as there
was hardly a noise in the surrounding bushland.
The first creek crossing was pretty easy; we stopped for morning
tea on the bank first. At the second crossing John Morris decided
to do the gentlemanly thing and get his feet wet in order to help
the rest of us keep ours dry. Either that or it was too painful for
him to watch the first couple of us inching our way across the
stepping stones. We continued on, stopping for lunch at a sunny
clearing by the creek. I was amazed that such a relatively easy (if
long) walk could have such a diverse range of scenery.
Apparently there were 12 creek crossings, (although we counted
13??) over a 16.4 km track. We knew we had the last crossing
right as there were about 20 wooden sticks propped up on the
other side (everyone must travel in the same direction). We
decided to do a side trip to the Gwongoorool Pool and watched
the biggest eel I have ever seen lazily swimming around. The
walk back to the cars stretched everyone out a bit, until we all
regrouped to look at a 2m Python on the side of the track. Seven
hours after we left we were back at the cars.
Everyone had a good day, and of course the mandatory coffee
stop was made at Canungra. Jenny
Damper Recipe
The ingredients can be varied to suit individual tastes
• 1 ½ cups self-raising flour
• 1 cup oats (or muesli or similar)
• ½ cup crushed macadamia nuts (or sultanas or chopped
crystallised ginger)
• 1 teaspoon baking powder (Most self-raising flour rises
very poorly)
Mix all dry ingredients together in a large bowl
• 1 tablespoon honey (or brown sugar or fig jam)
• 2 tablespoons peanut butter (or tablespoon virgin olive
oil or margarine or butter)
Add the butter and honey and work through the mixture
• 1 cup milk (or less as required)
Add milk while mixing slowly until a doughy consistency is
achieved
Place on greased or non-stick baking tray
Glaze with milk
Put into moderately hot oven (215°C fan forced)
Bake for 20 minutes then reduce heat to 200°C)
Can be eaten dry or with butter Frank Bowling
Page 6 of 6
What is the minimum amount of food
that I need on a walk?
Many enthusiastic walkers have often asked me this question,
which I will attempt to answer based on an analysis of metabolic
requirements. This article will not present menus or recipe ideas,
but rather nutritional indices which you will then need to apply to
your own requirements and tastes. It will require you to look at the
composition of foods that you might like to carry, and adjust
quantities accordingly.
I must emphasize that these are basic metabolic requirements to
provide you with fuel for a walk of 2-3 days. They will not provide
you with a nutritionally balanced diet or adequate roughage for an
extended walk of a few weeks. They also do not account for any
particular medical dietary requirements.
The main components of our diet can be classified biochemically
as proteins, carbohydrates, or fats. Another important component
is the part that is usually not digested and which adds to the bulk
of our faeces ie roughage.
I will refer to the quantities required for the average person as
grams per kilogram of body weight per day.
Carbohydrate is the best source of energy for a walk. The amount
of carbohydrate required as fuel will depend on the exertion of the
hike. The amount will range from 5 gram/kg/day for a light walk
up to 30 gm/kg/day for a strenuous climb. While we can store a
limited amount of carbohydrate from the night before, it is best to
provide this fuel continually during the exertion. Any excess
intake of carbohydrate will be converted into fat. A snack every 4
hours would be ideal. An oatmeal breakfast and a damper for
during the day would meet this requirement.
Protein can be used for repair of tissues and as a source of
energy. The energy derived from protein is roughly the same as
that derived from carbohydrate. However, metabolism of protein
as an energy source creates a greater need to excrete
nitrogenous compounds in the form of urea, which then requires
more water. The minimum protein requirement for repair of
tissues is 1gram/kg body weight/day. A small tin of tuna or two
eggs would provide enough daily protein for an adult. The protein
is best consumed at night, when it will be available for tissue
repair and not burned for energy.
Fat provides twice the amount of energy provided by protein or
carbohydrate, but is also the most difficult to burn as energy. High
fat snack foods are usually just deposited as excess body fat.
Unless you are especially lean, it is probably easier to simply
burn your own body fat, rather than carry fat in your pack that
once eaten simply gets transferred onto your body weight.
Adequate roughage enables us to form and pass bowel motions
comfortably. This can make a considerable difference to our
comfort on a through walk. The best roughage comes from leafy
green vegetables or from fibre in whole grain cereals. Such
vegetables are more valuable than fruit on a walk.
If you want to travel really light, then a daily multi-vitamin
supplement and a fibre supplement powder can be obtained from
the pharmacist.
Beverages such as tea or coffee should be consumed only when
additional fresh water is available as they have a diuretic effect
and will actually deplete the body of water an hour or two later.
Similarly, concentrated soup powders have a high salt content
and will cause extra body water to be excreted.
If salt depletion is a concern in hot climates, it can best be
replaced by the use of a dilute re-hydration fluid such as
“Gastrolyte” or “Glucolyte” available from the pharmacist. The
powder can be added at half the recommended strength to the
drinking water. Do not use concentrated “Sports” type drinks that
may actually steal water from the bowel.
Remember that these are suggested minimum requirements only.
Individuals will need to determine their own energy requirements.
The difficult part is to convert these principles into a palatable
diet.
Venite ac capite! Frank Bowling