MAY’S NEWSLETTER

April 25, 2017

ATA’s 2017 season runs May 26th through October 15th

We are currently taking reservations for the 2017 season, please call 1-888-855-8655 or email John for more information

This season is ATA’s 10-year anniversary providing personalized hiking vacation and excellence

Appalachian Trail Adventures (ATA) offers a distinctive adventure vacation with guided daily hiking, kayaking, and caving in the Green Mountains of Vermont that targets families and individuals who are adventurers, families, and those seeking an active vacation, including hikers who do not feel comfortable hitting the trails alone. ATA provides an affordable all-inclusive hiking or fitness vacation giving a real Vermont outdoor adventure. That’s why it has the best hiking vacation at the lowest possible prices, starting at $242.00 per night, per person, including taxes and gratuities.

Unlike most spas, ATA’s owner John Keough is engaged daily with the guests, encouraging them on the trail and kayaking. ATA offers a variety of options to help customize one’s vacation. The most common is the Hiking Vacation that consists of an air-conditioned room with three daily spa meals, snacks, a guided novice, intermediate or advanced hike and an afternoon of kayaking, an excursion or caving. Massages, yoga classes and tennis lessons are available a la carte.

2017 Hiking Vacation Rates

Nightly rates are per person, including taxes and gratuity. The Hiking Vacation consists of an air conditioned room at the Summit Lodge with three daily meals; snacks; guided novice, intermediate or advanced hike; and an afternoon of kayaking, caving or an excursion. Massages ($75.00+), yoga classes ($30.00), tennis lessons ($70.00) are available a la carte.

Single

Occupancy

Double

Occupancy

1-2 NIGHTS $285.00 $255.00
3-6 NIGHTS $280.00 $251.00
7+ NIGHTS $274.00 $242.00

Aeolus Update

At the recent veterinarian appointment Aeolus and I received some bad news, he has a stage 3 heart murmur. It was explained there are six stages to a heart murmur and how having one of his arteries partially blocked is causing his heart to work harder and getting larger. A symptom is coughing from a sound sleep or when lying down. Those positions make it hard for the heart to work. An ultra sound cost $500 that would show what’s going inside. However, we can’t afford it, electing to put him on medication that should allow a semi normal life.

Besides that, its dog park season and boy is Aeolus a social dog. Still at six years old he gets so excited seeing a dog or even human while driving in the car. He is absolutely going nuts when an old friend stops over, who hasn’t visited in a while. It was a warm spring day, thinking it was a good idea to bring him along when I went skiing. It was warm enough that he would be fine in the car but he got so excited thinking he was going for a hike. Jumping all over the car looking out every window, making all sorts of noises. This is one of his favorite hikes so I felt awful, but I didn’t think he would recognize things with the snow, boy was I wrong. I bet he’s waiting to get back at those porcupines that got him last season.

Aeolus is named after a cave where myself and a friend dug open a blocked passage discovering the largest cave in New England back in 2000. The cave is located just north of Manchester, VT and named after the mountain, Mount Aeolus.

Aeolus or Eolus (Greek: Aiolos [jjolos]), was the Custodian of the winds in Greek mythology. A minor deity, he is the son of a king called Hippotes, and lived on one of the rocky Lipara islands, close to Sicily. In the caves on this island were imprisoned the winds, and Aeolus, directed by the higher gods, let out these winds as soft breezes, gales, or whatever the higher gods wished. Being visited by the Greek hero Odysseus, Aeolus received him favorably, and on the hero’s departure presented Odysseus with a bag containing all the adverse winds, so that his friend might reach Ithaca with a fair wind. Odysseus did as Aeolus bid, but in sight of his homeland, having been untroubled by foul weather, he fell asleep and his men, curious, opened the bag, thus releasing all the fierce winds, which blew their ship far off course (Odyssey X, 2; Vigil I, 52).  ate IT DepartmentCorporate IT Depa

 

The Summit Lodge

Long considered Killington’s classic four-season resort hotel, the Summit Lodge is an ideal destination for your Vermont vacation that is why ATA has chosen it for their home base. Located in the heart of Killington, the lodge is situated high on a private knoll with magnificent views of Vermont’s second highest mountain and the surrounding Green Mountains. With eleven acres and forty-five comfortable rooms, the facilities and grounds are extensive including an outdoor heated pool, Jacuzzi whirlpool, saunas, two tennis courts, massage therapy, two restaurants and bars, duck pond, game room, a bocci court, horseshoes and shuffleboard. A sit-down breakfast and a bag lunch are supplied by the Summit’s chef, while dinner is hikers choice to dine at either the Foundry Restaurant or the Summit Lodge.

The new owner of the Summit Lodge, Emmett O’Dwyer is making significant improvements after his recent purchase during the spring of 2017. He has spent a lot of time and money improving the business, changing the way the staff view management and the way the guests feel in the lodge. The staff feel secure in their jobs and a sense of pride with changes and updates.

It’s really refreshing to have someone show energy in their business venture and is willing to commit to improvements and enhancements to the Lodge. It is nice to see an owner who is present and isn’t afraid to get his hands dirty. It’s really enjoyable for the staff to feel respected and have an employer and manager who listen and care. The Summit’s executive Chef is just loving all his “new toys” with the entire kitchen being upgraded from the walk-in refrigerator all the way down to the toaster.

O’Dwyer has already invested a lot of time into the lodge itself. With the bones of the building up-to-date they have moved onto making improvements to the cosmetics inside and out by painting, adding new carpet, new furniture and updating guest’s rooms. Emmett has also implemented new procedures and has added new administrative software. Employees say working at the Summit Lodge is a home-like atmosphere. Having worked at other businesses in the industry before, they say there is no place like the Summit Lodge. We treat our guests like family.

Modifications from 2016 to 2017

 

  • A lot of the improvements are behind the scenes, such as the kitchen remodeling and upgraded wireless internet system
  • Some of the more major projects for 2017 will be converting the pools and whirlpool to saltwater.
  • O’Dwyer’s Poolside bar will be open 7 days a week and serving the full restaurant menu
  • O’Dwyer’s Public House Pub had a total make over with additions of a dart board and pool table
  • updating the restrooms and common areas
  • 24-7 Front Desk coverage
  • Live entertainment and food/drink specials will be available throughout the summer
  • More outdoor events such as the Pig roast will be planned
  • The beds and mattresses have all been changed
  • Bathrobes are now supplied to all rooms
  • Photo booth installed
  • Improving the driveway and entranceway
  • New POS ordering system in place to make breakfast quicker and more precise
  • New credit card system taking pin cards to ensure security
  • By the summer, we will have new duvet’s in the rooms
  • High speed internet due to the installation of fiber optic link and the installation of a new data suite
  • New Flooring, furniture and a general tidy up in the large family room
  • New Poolside furniture
  • Remolding the massage room area
  • Repairs are being made to all of the slate around the pool and steps in order to make it safer

Some of the other projects which are on the card for 2017 but will be subject to time and budget at this time. More and more upgrades as the year goes on making sure the Summit Lodge will become one of the best places to stay in Vermont.

Emmett O’Dwyer, Summit Lodge Owner

 

The Foundry Restaurant

The Foundry Restaurant’s Executive Chef Sean Miller has created a delicious menu for ATA hikers who are seeking healthier meals. Located on the banks of the Summit Pond, The Foundry offers a distinct year-round dining experience. In addition to the ATA hikers’ menu, The Foundry offers two menu options: an American Bistro-Style menu in its formal dining room, as well as a more casual Tavern menu in the bar. Their impeccable chef-driven cuisine provides guests the finest cuts of prime meats, fresh seafood, homemade pastas and much more. They use the freshest ingredients to create mouthwatering appetizers, flavorful side dishes and irresistible desserts, designed to engage all of your senses. The Foundry experience focuses on providing un-paralleled hospitality in a warm and relaxing setting. In addition to its dining options, The Foundry offers live entertainment regularly and is host to many of the area’s events.

Hiking Tip:  Three useful hiking & backpacking tips: 10 Tips for mastering hiking boot shopping

 

Take your sock liners and hiking socks to the store with you, so you can ensure a proper fit. Trying hiking boots on without the proper socks is a total waste of time.

 

Take your hiking sock liners and socks to the store! Bring along your enhanced insoles too. If you have enhanced insoles like Superfeet, you’re going to want to try on boots with them inside.

 

Hiking Insoles: Superfeet Blue Premium Insoles, Cadence Insoles, and currexSole Active Pro

 

Try on lots of styles. Some brands run narrow (Asolo, Vasque, Tevas), others run wide (Keen), and others are true to width (Merrell). If you shop online, either order multiple pairs and return the ones that don’t fit or head to a physical store first and try them on in person.

 

Ask for a half size larger than normal. Even with your insoles, sock liners and hiking sock on, you still need about a finger’s width between your longest toe and the front of the boot. You’ll be thanking me on the downhills!

 

Walk DOWN a ramp or steps. Make sure that your toes aren’t hitting the front of the boot when you do this!

 

Walk UP a ramp or steps. When you’re headed up the steps, make sure that your heel is not lifting up. If it does you’ll end up with a nasty heel blister on the trail.

 

Jump up and down with the boots on. The weight of the boots is important.

 

The goal is to have the least amount of weight for the type of hiking, backpacking, or mountaineering you’ll be doing. For hikes on maintaining trails, there is no need to be wearing 2+ pound backpacking boots with stiff shanks. But for mountaineering, you’ll need a technical shoe that can handle the conditions you’ll be climbing and hiking in, so inevitably they’ll be heavy. Just remember, having boots that weigh 5 pounds is just like you gaining 5 pounds or throwing a dumbbell in your backpack… even though the weight is on your feet, you’re still carrying it up the hill!

 

Make sure the boots are suitable for your intended use. If you are planning to go on a backpacking trip, you’ll want a boot with a stiff shank (see below). If you hike in a rainy area, make sure your boots are waterproof and have Gore-Tex or eVent moisture blocking technology. If you’re going on local day hikes, you don’t need a heavy, stiff boot.

 

Try on shoes late in the day. Your feet are going to be tired, the least happy, and are actually larger than in the morning because they swell during the day.

 

Keep this in mind when shopping for any types of shoes. FIT IS THE MOST IMPORTANT THING. Style certainly won’t matter if your feet are covered in blisters and you can’t walk…

 

ATA’s DVD Recommendation:  Southbounders

Southbounders: is a drama based around a very independent-minded young woman called Olivia who attempts a thru-hike. The story focuses on the trail but includes lots of flashbacks to Olivia’s past. The filmmakers worked on a very low budget, but it the movie looks great. The movie’s name comes from the fact that Olivia is hiking south, an unusual and far more difficult choice than hiking north.

Healthful Living Tips: 5 Healthy Living Tips for 2017

Happy 2017! I hope that each of you had a wonderful holiday season and are ready for what the new year has in store. Now, as cliché as it may be, I love the feeling of the fresh start of each January. It provides the unique opportunity to reflect on past experiences and choices, and to set your intentions for the year ahead. Read on for five easy and healthy living tips that you can start today.

Healthy Living Tip #1—Eat Local: Blueberries. Avocados. Traffic. Oh, my! We all know eating fresh fruits and vegetables are a tasty way to live a healthier lifestyle, but did you know that produce loses nutritional value as soon as it is harvested? The further fruit and vegetables have to be transported, the greater the nutritional value is lost due to a chemical process that slowly deteriorates the nutritional peak of that piece of produce. To prevent this process, try to buy as much of your fruits and veggies locally, which have the shortest transport time from the tree, bush or fields to your kitchen.

Healthy Living Tip #2—Waste Less: We all experience it every week. The beautiful produce you purchased at the beginning of the week has spoiled and must be tossed into the trash.  One easy way to keep food tasting fresh is to invest in a battery-operated resealing device that heat-seals items—whether it be a plastic pouch of produce or a loaf of bread—as if they were never opened. You can also keep your food fresher for longer by storing items in the VitaFresh™ drawers of your Bosch refrigerator. These refrigerators actually have a freshness system designed to store your produce at its optimal condition.

Healthy Living Tip #3—Compost: It probably comes as no surprise that I love composting! But, I know that for many the idea of taking up this earth-friendly habit can be overwhelming. However, it’s actually very simple! Find an old stock pot with a tight-fitting lid, and voilà – you’ve created a compost bin to house your various food scraps.  Not only does compost reduce landfill waste, but it is also a great fertilizer for your garden. You know, it’s never too early to think about growing fruits and vegetables for a summer harvest.

Healthy Living Tip #4—Support Your Community: Helping others live a healthier 2017 is just as important as making healthy choices in your own daily life. When donating to your local food bank, think about things beyond the typical cans of beans, vegetables and dried pasta. As it turns out, food banks are often in need of things like spices (salt, pepper, chili powder and cinnamon and more) because so much of the donated food is unseasoned. Also, easy-to-make soup packets can help people make a complete meal with the addition of ingredients like beans, broth and vegetables. Helping those who live in your community is sure to bring a smile to your face throughout the new year!

Healthy Living Tip #5—Save Energy and Water in the Kitchen: Just as the kitchen is the center of your home, it also is the center of energy and water usage. A dishwasher is a great way to help you save water, energy, and money. According to ENERGY STAR, dishwashers are far more water and energy efficient than washing by hand, and, on average, they can help you save about $40 a year on your utility bill, 230 hours of time, and up to 5,000 gallons of water a year. If you are in the market for a new dishwasher, I would seriously consider an ENERGY STAR-rated Bosch dishwasher. What better way to clean up your kitchen and help protect the world around you?

Healthful Living Recipe: One Bowl Choclate Cake

This easy to make chocolate cake is dark, moist, rich and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple “from scratch” recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour.

¾ cup plus 2 tablespoons whole-wheat pastry flour, (see Ingredient Note)

½ cup granulated sugar

? cup unsweetened cocoa powder

1 teaspoon baking powder

1 teaspoon baking soda

¼ teaspoon salt

½ cup nonfat buttermilk, (see Tip)

½ cup packed light brown sugar

1 large egg, lightly beaten

2 tablespoons canola oil

1 teaspoon vanilla extract

½ cup hot strong black coffee

 

Preparation: Active 25 m and Ready In 1 h 5 m

Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.

 

Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.

 

Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

 

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.

 

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

 

Nutrition information: Per serving: 139 calories; 3 g fat(0 g sat); 2 g fiber; 27 g carbohydrates; 2 g protein; 3 mcg folate; 16 mg cholesterol; 19 g sugars; 18 g added sugars; 22 IU vitamin A; 0 mg vitamin C; 38 mg calcium; 1 mg iron; 212 mg sodium; 63 mg potassium. Carbohydrate Servings: 2. Exchanges: 1½ other carbohydrate.

 

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Hiking on Appalachian Trail

April 14, 2017

20160925_122655

national pet day

April 13, 2017

ATA owner and mascot working hard 🙂

photo

2016 photos :-)

April 11, 2017

April’s Newsletter

April 10, 2017

ATA’s 2017 season runs May 26th through October 15th

We are currently taking reservations for the 2017 season, please call 1-888-855-8655 or email John for more information

This season is ATA’s 10-year anniversary providing personalized hiking vacation and excellence

Appalachian Trail Adventures (ATA) offers a distinctive adventure vacation with guided daily hiking, kayaking, and caving in the Green Mountains of Vermont that targets families and individuals who are adventurers, families, and those seeking an active vacation, including hikers who do not feel comfortable hitting the trails alone. ATA provides an affordable all-inclusive hiking or fitness vacation giving a real Vermont outdoor adventure. That’s why it has the best hiking vacation at the lowest possible prices, starting at $242.00 per night, per person, including taxes and gratuities.

Unlike most spas, ATA’s owner John Keough is engaged daily with the guests, encouraging them on the trail and kayaking. ATA offers a variety of options to help customize one’s vacation. The most common is the Hiking Vacation that consists of an air-conditioned room with three daily spa meals, snacks, a guided novice, intermediate or advanced hike and an afternoon of kayaking, an excursion or caving. Massages, yoga classes and tennis lessons are available a la carte.

2017 Hiking Vacation Rates

Nightly rates are per person, including taxes and gratuity. The Hiking Vacation consists of an air conditioned room at the Summit Lodge with three daily meals; snacks; guided novice, intermediate or advanced hike; and an afternoon of kayaking, caving or an excursion. Massages ($75.00+), yoga classes ($30.00), tennis lessons ($70.00) are available a la carte.

Single

Occupancy

Double

Occupancy

1-2 NIGHTS $285.00 $255.00
3-6 NIGHTS $280.00 $251.00
7+ NIGHTS $274.00 $242.00

Aeolus Update

Vermont ended up having the 2nd-warmest Meteorological Winter (December, January, and February) on record.  The warmest one was just last year. So, with the warm temperatures Aeolus has been getting very excited perhaps thinking hiking season is around the corner.

Last month, we celebrated ATA’s mascot Aeolus’ adoption birthday; it’s our sixth year with each other. His real birthday is approximately in August or September of 2010. There was no big party, just another stuffed animal to destroy and as a special gift, a deer antler. They are great chew toys for dogs and last forever.

Aeolus is named after a cave where myself and a friend dug open a blocked passage discovering the largest cave in New England back in 2000. The cave is located just north of Manchester, VT and named after the mountain, Mount Aeolus.

Aeolus or Eolus (Greek: Aiolos [jjolos]), was the Custodian of the winds in Greek mythology. A minor deity, he is the son of a king called Hippotes, and lived on one of the rocky Lipara islands, close to Sicily. In the caves on this island were imprisoned the winds, and Aeolus, directed by the higher gods, let out these winds as soft breezes, gales, or whatever the higher gods wished. Being visited by the Greek hero Odysseus, Aeolus received him favorably, and on the hero’s departure presented Odysseus with a bag containing all the adverse winds, so that his friend might reach Ithaca with a fair wind. Odysseus did as Aeolus bid, but in sight of his homeland, having been untroubled by foul weather, he fell asleep and his men, curious, opened the bag, thus releasing all the fierce winds, which blew their ship far off course (Odyssey X, 2; Vigil I, 52).  ate IT DepartmentCorporate IT Depa

 

The Summit Lodge

Long considered Killington’s classic four-season resort hotel, the Summit Lodge is an ideal destination for your Vermont vacation that is why ATA has chosen it for their home base. Located in the heart of Killington, the lodge is situated high on a private knoll with magnificent views of Vermont’s second highest mountain and the surrounding Green Mountains. With eleven acres and forty-five comfortable rooms, the facilities and grounds are extensive including an outdoor heated pool, Jacuzzi whirlpool, saunas, two tennis courts, massage therapy, two restaurants and bars, duck pond, game room, a bocci court, horseshoes and shuffleboard. A sit-down breakfast and a bag lunch are supplied by the Summit’s chef, while dinner is hikers choice to dine at either the Foundry Restaurant or the Summit Lodge.

The new owner of the Summit Lodge, Emmett O’Dwyer is making significant improvements after his recent purchase during the spring of 2017. He has spent a lot of time and money improving the business, changing the way the staff view management and the way the guests feel in the lodge. The staff feel secure in their jobs and a sense of pride with changes and updates.

It’s really refreshing to have someone show energy in their business venture and is willing to commit to improvements and enhancements to the Lodge. It is nice to see an owner who is present and isn’t afraid to get his hands dirty. It’s really enjoyable for the staff to feel respected and have an employer and manager who listen and care. The Summit’s executive Chef is just loving all his “new toys” with the entire kitchen being upgraded from the walk-in refrigerator all the way down to the toaster.

O’Dwyer has already invested a lot of time into the lodge itself. With the bones of the building up-to-date they have moved onto making improvements to the cosmetics inside and out by painting, adding new carpet, new furniture and updating guest’s rooms. Emmett has also implemented new procedures and has added new administrative software. Employees say working at the Summit Lodge is a home-like atmosphere. Having worked at other businesses in the industry before, they say there is no place like the Summit Lodge. We treat our guests like family.

Modifications from 2016 to 2017

 

  • A lot of the improvements are behind the scenes, such as the kitchen remodeling and upgraded wireless internet system
  • Some of the more major projects for 2017 will be converting the pools and whirlpool to saltwater.
  • O’Dwyer’s Poolside bar will be open 7 days a week and serving the full restaurant menu
  • O’Dwyer’s Public House Pub had a total make over with additions of a dart board and pool table
  • updating the restrooms and common areas
  • 24-7 Front Desk coverage
  • Live entertainment and food/drink specials will be available throughout the summer
  • More outdoor events such as the Pig roast will be planned
  • The beds and mattresses have all been changed
  • Bathrobes are now supplied to all rooms
  • Photo booth installed
  • Improving the driveway and entranceway
  • New POS ordering system in place to make breakfast quicker and more precise
  • New credit card system taking pin cards to ensure security
  • By the summer, we will have new duvet’s in the rooms
  • High speed internet due to the installation of fiber optic link and the installation of a new data suite
  • New Flooring, furniture and a general tidy up in the large family room
  • New Poolside furniture
  • Remolding the massage room area
  • Repairs are being made to all of the slate around the pool and steps in order to make it safer

Some of the other projects which are on the card for 2017 but will be subject to time and budget at this time. More and more upgrades as the year goes on making sure the Summit Lodge will become one of the best places to stay in Vermont.

Emmett O’Dwyer, Summit Lodge Owner

 

The Foundry Restaurant

The Foundry Restaurant’s Executive Chef Sean Miller has created a delicious menu for ATA hikers who are seeking healthier meals. Located on the banks of the Summit Pond, The Foundry offers a distinct year-round dining experience. In addition to the ATA hikers’ menu, The Foundry offers two menu options: an American Bistro-Style menu in its formal dining room, as well as a more casual Tavern menu in the bar. Their impeccable chef-driven cuisine provides guests the finest cuts of prime meats, fresh seafood, homemade pastas and much more. They use the freshest ingredients to create mouthwatering appetizers, flavorful side dishes and irresistible desserts, designed to engage all of your senses. The Foundry experience focuses on providing un-paralleled hospitality in a warm and relaxing setting. In addition to its dining options, The Foundry offers live entertainment regularly and is host to many of the area’s events.

Hiking Tip:  Three useful hiking & backpacking tips

 

  1. Choose the adequate travel partners or group

Have you heard the quote, “If you really want to get to know a person, you must travel together…?” Well, this couldn’t be truer. If you are traveling for an extended period of time, or in close proximity with someone, you get to know the good, bad, and the ugly of someone’s personality. While you don’t always have the luxury of choosing your travel partners, if you can, try to invite good friends you are comfortable with, or at least companions you know.

 

  1. Select the right clothing and essentials

If you are a novice hiker, you may not be aware of what the essentials are, so it’s always best consult with someone who does or who can point you in the right direction. There are plenty of guides online that will give you the foundations and more.

 

When it comes to clothing, wear things that are predominantly made of synthetic materials that keep you dry as you start to work harder and sweat more. If you prefer to use pants (which is the most recommendable option), it should be made of durable, quick-drying fabrics such as spandex or nylon; that way, your legs will be protected from some of the hazards, and will keep you warmer when the temperature drops at night or in more extreme conditions.

 

Making sure that you have boots that are durable, comfortable, and appropriate for those kind of conditions (like waterproof materials for example) is an absolute MUST! Remember that wearing the wrong boots or shoes could leave your feet aching and give you serious injuries. It can be surprising just how many ligaments and muscles there are in our feet that are susceptible to injury in the wrong shoes.

 

Something that can definitely help when leaning more towards hardcore trekking is a hiking stick or pole. When you use them, your upper body shares part of the workload of hiking, which also provides exercise to your forearms, arms, shoulders, and chest for a true whole-body workout.

 

To complement the clothing, there are some backpacking essentials that will keep you on the right path whatever the conditions:

Navigation (map and compass).

Sunglasses and sunscreen.

A headlamp or a flashlight.

First-aid kit or supplies (pills, bands, rubbing alcohol).

Hydration and nutrition.

 

There are statistics surrounding people getting lost without being fully prepared, so it’s always better to prepare for the worst than just hoping for the best.

 

  1. Know your destination

Essential to your plans is researching and understanding location, the weather, and terrain before you leave; if you want to add that extra layer of security, you should also invest in intermediate gear. Hiking and backpacking should be enjoyable, but you should also be prepared and aware of everything.

 

As with many other sports and activities, hiking has different difficulty levels: The low difficulty can be a one-day hike on level ground. A medium difficulty hike that might include spending a night camping, having some steep slopes, and carrying a more loaded backpack. A high difficulty hike may require prior experience, as well as carrying a tent, sleeping bag, heater, high calorie foods, and even being accompanied by an experienced guide.

You also need to remember that when you are out embracing nature, you should always ensure that you do as little as possible to disturb the environment or ecosystem that you are sharing on your trip, and leave the location as you found it, something championed by the Leave No Trace initiative

ATA’s DVD Recommendation:  Trail Magic

 

Emma “Grandma” Gatewood’s story speaks to the courageous, undaunted spirit of Appalachian people everywhere. She became known as “Grandma” Gatewood. Sports Illustrated featured her story and she was interviewed on “NBC Today” and Groucho Marx’ Show. Her story raised the veil on cultural barriers including age and sex discrimination.

 

Emma Gatewood grew up in Gallia County, not far from Gallipolis Ohio. One of 16 children she grew up in a rural farming community on the fringe of Appalachia. At age 19 she married Perry Gatewood. Together they raised 11 children. Over the course of their 33-year marriage Perry was known to be physically and verbally abusive. Finally, Emma kicked him out and got a divorce. With her kids, all grown up and out of the house one day she happened to read an issue of National Geographic about the “new” Appalachian Trail. She realized that no woman had ever through hiked the trail alone and she thought, ” I could be that woman” . She told friends that it would be “a lark”. On September 25, 1955 , 2050 Miles later Emma had become the first woman to solo through hike the Appalachian Trail. Emma overcame tremendous obstacles and became a celebrated pop icon for successful aging appearing on National radio and TV. She solo hiked the AT 3 times, the Oregon Trail and helped to raise money and awareness for the Buckeye Trail. She logged over 10,000 miles before her death in 1979 at the age of 85. (2015 TV Movie)

 

Healthful Living Tips: 10 Healthy Living Tips for 2017

 

Stop smoking: Even if you’re a social smoker you are still causing irreversible damage to your body. So whether you smoke a pack a day or even just one, make 2017 the year you finally stop the habit. Smoking is linked with a slew of health conditions, so really, just by cutting out this habit, you are already taking one of the biggest steps to healthier living.

 

Stop fake tanning: Indoor tanning beds have been in the spotlight in the last several years as they can increase a person’s risk of skin cancer. Furthermore, tanning beds are associated with premature wrinkles and are known to speed up the aging of your skin.

 

Eat chocolate: Don’t deprive yourself when dieting; you’re only setting yourself up for disaster. Having a small treat like dark chocolate can keep you on the right track to sticking to your diet and achieving your weight loss goals.

 

Know your numbers: No matter what your age is, knowing your numbers – cholesterol, blood pressure, etc. – is a good place to begin to take control over your health. Simple blood testing can provide you valuable insight into your health so that you can make decisions based on what you really need, not what you think you need.

 

Exercise regularly: Another obvious one which you may have tried in the past to do, but did not really commit to. In 2017, make commitment to an exercise program a top priority. All you need is 30 minutes of aerobic exercise five days a week. Trying to get in as much movement as possible can go a long way in improving your overall health. But that doesn’t mean you have to purchase a gym membership. Physical activity can occur anywhere, whether you are completing chores, or choosing to stand at your desk for greater periods of time. Remember, any little bit helps.

 

Look into your family history: Did you know many health conditions may actually run in families? If you aren’t familiar with your family medical history, start asking some questions in 2017. Did your grandmother have breast cancer? Did your grandfather have heart disease? Getting as far back as possible can help you assess your own health risks in order to make the necessary changes in order to that can help lower the risk.

 

Drink more tea: If you’re a coffee or latte drinking type, try swapping a few of those cups out for tea. Tea is well known for its health benefits as it’s packed with antioxidants which are known to fight off free radical damage. But remember, for the most benefits opt for black tea – loading your cup of tea with sugar and milk can negate some of those benefits.

 

Cut out soda: Soda contains high amounts of unwanted sugar. so Not only will this ruin your diet, but excess sugar can have negative affects on your health, too. Try swapping out your soda habit for water. If that’s too boring, try infusing the water with lemon and other fruits.

 

Get an annual physical: Going to see your doctor annually for a physical is a great way to keep tabs on your health, especially if you haven’t seen your doctor in a while. Even if you feel fine, there are many health conditions which don’t cause symptoms, so something could be going on inside your body without you even knowing. Just seeing your doctor once a year is enough to provide you with some valuable insights. Regular doctor visits can also help you catch any unwanted developments in their early stages.

 

Make better carb decisions: Start eliminating white carbs as much as possible and instead opt for whole grains. Common white carb culprits include white rice, white bread, and white pasta. Furthermore, for an overall healthy diet, opt for more colorful foods and if your plate is looking a bit too beige, you know you need to make some changes.

 

These are just some health tips you can consider when approaching 2017. With a New Year, people also feel renewed, so there is no better time then than now for setting some goals for yourself to keep you motivated. And one more thing, don’t beat yourself up if you’re not completely dedicated to your new changes. Making changes can be hard and you will need time. Beating yourself up will only set you up for failure. Understand that you are human and you might make mistakes, and be guilty of a few lapses, but the goal is to stay on track as much as possible. So whether that takes one month, or the entire 2017, you have time on your side, and as long as you follow your plan reasonably well, you can begin to start improving your health.

Healthful Living Recipe: Avocado toast with egg, spinach, & salsa

 

In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

 

½ small avocado, mashed

1 slice whole-grain bread, toasted

Pinch of ground pepper

1 teaspoon extra-virgin olive oil, divided

1 clove garlic, minced

2 cups baby spinach

1 large egg

1 tablespoon salsa

O Organics Mild Salsa Organic

 

Ready In: 20 minutes: Spread avocado on toast; season with pepper. Heat ½ teaspoon oil in a small nonstick skillet over medium heat. Add garlic and spinach and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Top the avocado toast with the spinach. Heat the remaining ½ teaspoon oil in the pan. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and salsa.

 

Nutrition information: Serving size: 1 open-face sandwich: Per serving: 364 calories; 26 g fat(5 g sat); 10 g fiber; 24 g carbohydrates; 14 g protein; 221 mcg folate; 186 mg cholesterol; 3 g sugars; 1 g added sugars; 5,147 IU vitamin A; 25 mg vitamin C; 127 mg calcium; 4 mg iron; 330 mg sodium; 953 mg potassium. Nutrition Bonus: Vitamin A (103% daily value), Folate (55% dv), Vitamin C (42% dv), Iron (22% dv). Carbohydrate Servings: 1½ Exchanges: 1 starch, ½ vegetable, 1 medium-fat meat, 4 fat.

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Appalachian Trail Adventures, 200 Summit Road or Po Box 394 Killington, VT 05751

hiking and kayaking season is around the corner. thinking of a Vermont vacation then check us out!

April 4, 2017

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Have a question about a Vermont hiking vacation then give us a call at 1-888-855-8655

March 25, 2017

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Happy Saint Patrick’s day!

March 17, 2017

What do you get when you cross poison ivy with a four-leaf clover?  A rash of good luck.happy stpatricksday

 

Happy Birthday GMC!

March 12, 2017

Today, March 11th, is the Green Mountain Club’s 107th birthday!  Back in 1909, while taking in the view from Stratton Mountain, James P. Taylor first envisioned a “long” trail connecting the entire length of the Green Mountains.  The following year, he, along with 22 other Vermonters, formed the Green Mountain Club.  The Long Trail took them the next twenty years to construct.

Today, at 107 years old, we have grown to about 9,500 members and more than a thousand volunteers.  The GMC continues to protect and maintain the Long Trail, along with the Appalachian Trail in Vermont and Northeast Kingdom Trails.  Thank you for being part of the community and helping us continue to flourish into our second century!

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March’s Newsletter

March 8, 2017

MARCH’S NEWSLETTER

ATA’s 2017 season runs May 26th through October 15th

We are currently taking reservations for the 2017 season, please call 1-888-855-8655 or email John for more information

This season is ATA’s 10-year anniversary providing personalized hiking vacation and excellence

Appalachian Trail Adventures (ATA) offers a distinctive adventure vacation with guided daily hiking, kayaking, and caving in the Green Mountains of Vermont that targets families and individuals who are adventurers, families, and those seeking an active vacation, including hikers who do not feel comfortable hitting the trails alone. ATA provides an affordable all-inclusive hiking or fitness vacation giving a real Vermont outdoor adventure. That’s why it has the best hiking vacation at the lowest possible prices, starting at $242.00 per night, per person, including taxes and gratuities.

Unlike most spas, ATA’s owner John Keough is engaged daily with the guests, encouraging them on the trail and kayaking. ATA offers a variety of options to help customize one’s vacation. The most common is the Hiking Vacation that consists of an air-conditioned room with three daily spa meals, snacks, a guided novice, intermediate or advanced hike and an afternoon of kayaking, an excursion or caving. Massages, yoga classes and tennis lessons are available a la carte.

2017 Hiking Vacation Rates

Nightly rates are per person, including taxes and gratuity. The Hiking Vacation consists of an air conditioned room at the Summit Lodge with three daily meals; snacks; guided novice, intermediate or advanced hike; and an afternoon of kayaking, caving or an excursion. Massages ($75.00+), yoga classes ($30.00), tennis lessons ($70.00) are available a la carte.

Single

Occupancy

Double

Occupancy

1-2 NIGHTS $285.00 $255.00
3-6 NIGHTS $280.00 $251.00
7+ NIGHTS $274.00 $242.00

Aeolus Update

Vermont ended up having the 2nd-warmest Meteorological Winter (December, January, and February) on record.  The warmest one was just last year. So, with the warm temperatures Aeolus has been getting very excited perhaps thinking hiking season is around the corner.

This month, we celebrated ATA’s mascot Aeolus’ adoption birthday; it’s our sixth year with each other. His real birthday is approximately in August or September of 2010. There was no big party, just another stuffed animal to destroy and as a special gift, a deer antler. They are great chew toys for dogs and last forever.

Aeolus is named after a cave where myself and a friend dug open a blocked passage discovering the largest cave in New England back in 2000. The cave is located just north of Manchester, VT and named after the mountain, Mount Aeolus.

Aeolus or Eolus (Greek: Aiolos [jjolos]), was the Custodian of the winds in Greek mythology. A minor deity, he is the son of a king called Hippotes, and lived on one of the rocky Lipara islands, close to Sicily. In the caves on this island were imprisoned the winds, and Aeolus, directed by the higher gods, let out these winds as soft breezes, gales, or whatever the higher gods wished. Being visited by the Greek hero Odysseus, Aeolus received him favorably, and on the hero’s departure presented Odysseus with a bag containing all the adverse winds, so that his friend might reach Ithaca with a fair wind. Odysseus did as Aeolus bid, but in sight of his homeland, having been untroubled by foul weather, he fell asleep and his men, curious, opened the bag, thus releasing all the fierce winds, which blew their ship far off course (Odyssey X, 2; Vigil I, 52).  ate IT DepartmentCorporate IT Depa

 

The Summit Lodge

Long considered Killington’s classic four-season resort hotel, the Summit Lodge is an ideal destination for your Vermont vacation that is why ATA has chosen it for their home base. Located in the heart of Killington, the lodge is situated high on a private knoll with magnificent views of Vermont’s second highest mountain and the surrounding Green Mountains. With eleven acres and forty-five comfortable rooms, the facilities and grounds are extensive including an outdoor heated pool, Jacuzzi whirlpool, saunas, two tennis courts, massage therapy, two restaurants and bars, duck pond, game room, a bocci court, horseshoes and shuffleboard. A sit-down breakfast and a bag lunch are supplied by the Summit’s chef, while dinner is hikers choice to dine at either the Foundry Restaurant or the Summit Lodge.

The new owner of the Summit Lodge, Emmett O’Dwyer is making significant improvements after his recent purchase during the spring of 2017. He has spent a lot of time and money improving the business, changing the way the staff view management and the way the guests feel in the lodge. The staff feel secure in their jobs and a sense of pride with changes and updates.

It’s really refreshing to have someone show energy in their business venture and is willing to commit to improvements and enhancements to the Lodge. It is nice to see an owner who is present and isn’t afraid to get his hands dirty. It’s really enjoyable for the staff to feel respected and have an employer and manager who listen and care. The Summit’s executive Chef is just loving all his “new toys” with the entire kitchen being upgraded from the walk-in refrigerator all the way down to the toaster.

O’Dwyer has already invested a lot of time into the lodge itself. With the bones of the building up-to-date they have moved onto making improvements to the cosmetics inside and out by painting, adding new carpet, new furniture and updating guest’s rooms. Emmett has also implemented new procedures and has added new administrative software. Employees say working at the Summit Lodge is a home-like atmosphere. Having worked at other businesses in the industry before, they say there is no place like the Summit Lodge. We treat our guests like family.

Modifications from 2016 to 2017

 

  • A lot of the improvements are behind the scenes, such as the kitchen remodeling and upgraded wireless internet system
  • Some of the more major projects for 2017 will be converting the pools and whirlpool to saltwater.
  • O’Dwyer’s Poolside bar will be open 7 days a week and serving the full restaurant menu
  • O’Dwyer’s Public House Pub had a total make over with additions of a dart board and pool table
  • updating the restrooms and common areas
  • 24-7 Front Desk coverage
  • Live entertainment and food/drink specials will be available throughout the summer
  • More outdoor events such as the Pig roast will be planned
  • The beds and mattresses have all been changed
  • Bathrobes are now supplied to all rooms
  • Photo booth installed
  • Improving the driveway and entranceway
  • New POS ordering system in place to make breakfast quicker and more precise
  • New credit card system taking pin cards to ensure security
  • By the summer, we will have new duvet’s in the rooms
  • High speed internet due to the installation of fiber optic link and the installation of a new data suite
  • New Flooring, furniture and a general tidy up in the large family room
  • New Poolside furniture
  • Remolding the massage room area
  • Repairs are being made to all of the slate around the pool and steps in order to make it safer

Some of the other projects which are on the card for 2017 but will be subject to time and budget at this time. More and more upgrades as the year goes on making sure the Summit Lodge will become one of the best places to stay in Vermont.

Emmett O’Dwyer, Summit Lodge Owner

 

The Foundry Restaurant

The Foundry Restaurant’s Executive Chef Sean Miller has created a delicious menu for ATA hikers who are seeking healthier meals. Located on the banks of the Summit Pond, The Foundry offers a distinct year-round dining experience. In addition to the ATA hikers’ menu, The Foundry offers two menu options: an American Bistro-Style menu in its formal dining room, as well as a more casual Tavern menu in the bar. Their impeccable chef-driven cuisine provides guests the finest cuts of prime meats, fresh seafood, homemade pastas and much more. They use the freshest ingredients to create mouthwatering appetizers, flavorful side dishes and irresistible desserts, designed to engage all of your senses. The Foundry experience focuses on providing un-paralleled hospitality in a warm and relaxing setting. In addition to its dining options, The Foundry offers live entertainment regularly and is host to many of the area’s events.

Hiking Tip:  

Tips and tricks for hiking hydration, water bladders, keeping feet happy, avoiding aches and pains as well as how to get out on the trail quickly.

 

Hydration

How much should I drink to stay hydrated? Everyone is different, and is also depends on the temperature and level of exertion… but a general guideline is 4 to 6 ounces every 20 minutes or so. Better to sip a little frequently than a lot every few hours (this is where a hydration bladder comes in handy). Headaches, dizziness, or difficulty concentrating can signal dehydration while anxiety, a weak or rapid pulse, and clammy or hot, dry skin point to serious dehydration.

 

Water Bottles and Bladders:

  • The two most common ways of carrying water on a hike are with water bottles (plastic or metal) or a water bladder inside a backpack.
  • The pack can be dedicated to the bladder with just a little room for day hike gear, or a regular backpack with a pocket to place a reservoir. Water bottles can be carried inside a pack, on outside pockets or in a dedicated waist belt pack.
  • We prefer to use a water bladder inside our packs. The backpacks we use have a sleeve pocket to slip the bladder in and a hole to run the tube out and around to clip into the pack strap. The end of the tube has a “bite valve” that releases water when you bite on it. This is an easy way to drink as you hike.
  • On a longer hike or in really hot weather, we add a water bottles into the mesh pockets on the outside of the backpack. For shorter hikes, we may use just bottles. Water bottles are quicker to fill and clean, but can be more awkward to grab while hiking depending on how they carried.
  • It really comes down to personal preference to which is better. If you are new to hiking, or just giving it a go and not sure if you’ll hike much… a water bottle is a less expensive investment. But for frequent hikers, or those doing longer hikes, we find that a hydration bladder is the only way to go.

Hydration Bladder Tips and Tricks:

  • Camelback makes a CamelBak Cleaning Kit that includes brushes, drying arms and cleaning tablets to keep your water bladder funk-free.
  • Store your clean, dry, water bladder in the freezer to prevent mold and funk. Fold it in half, and keep the cap open. When ready to fill it, let it thaw a few minutes so it becomes flexible again.
  • Fill your water bladder halfway (or more) with ice cubes to keep the water cool. Can fill the night before and chill as well.
  • Try electrolyte tablets like Nuun or Camelbak Elixir as they add a little flavor, vitamins and minerals and getting enough electrolytes can reduce your chance of hyponatremia.

Keep your feet happy:

  • Never underestimate the importance of foot comfort.
  • Channel your inner Mr. Rogers, swap out shoes at the start and end of your hike. Drive to the trail head in something comfy like Merrell’s Mocs or sandals, change into boots, then at the end of the hike change back into the comfy shoes. Put on a fresh pair of socks as well.
  • Rejuvenate your feet by removing boots at a lunch or snack break; let them cool down a bit. A few seconds of foot massage also works wonders.
  • Elevate your feet/legs up when you take a break. Prop on a rock or log, or cross one ankle over the other knee when laying on your back… anything to get the feet/lower leg up a bit.
  • On long hikes, try soaking your feet in a clean stream or lake for a few minutes to reduce heat and swelling.

Avoid aches and pains:

  • Stretch your muscles: do some light stretching after a few minutes of hiking, at your breaks, and when you are done. Improves your hike AND your recovery the next day.
  • Add dried blueberries or tart cherries to your trail mix. They both reduce inflammation, which is a major cause of joint pain. They’re tasty and your knees will thank you.
  • Consider using trekking poles to reduce the impact on your knees.
  • Consider taking an ibuprofen (like Advil) about halfway through a long hike if your knees tend to get cranky. Ibuprofen reduces inflammation.
  • Milk can be a good food for muscle-recovery. In our opinion, this also means that after-hike ice cream is “medicinal”! Once home we might make an ice-coffee with milk and a packet of Starbucks Via, or whip up a banana smoothie: blend a ripe frozen banana with milk, a generous dollop of peanut butter and squirt of Hershey’s syrup… yum

ATA’s DVD Recommendation:  Wild

Adapted from Cheryl Strayed’s best-selling memoir of the same name, director Jean-Marc Vallée’s Wild stars Oscar winner Reese Witherspoon as a self-destructive divorcée who seeks to conquer her demons by hiking 1100 miles across the Pacific Crest Trail. Cheryl was just 22 years old when her mother Bobbi (Laura Dern) died of cancer in 1991. As children, Cheryl and her brother watched their mother endure intense suffering at the hands of their mentally and physically abusive father, and Bobbi was just getting her life together when she fell gravely ill. The loss was too much for Cheryl to take, and before long she sank so deeply into heroin addiction that it destroyed her marriage. Four years later, Cheryl has hit rock bottom. She knows that unless she makes a change, the future she had once hoped for will slip permanently out of reach. Later, as Cheryl begins her arduous journey through the wilderness, those painful memories come flooding back as she encounters numerous dangers and disheartening setbacks. However, the kindness of strangers helps her summon the courage and endurance she’ll need to stay the path. 2014 · 1hr 55min · Drama

 

Healthful Living Tips: 10 Healthy Living Tips 

  1. Stretch! Morning is best for an energizing yoga-based workout that includes forward bends, reaching for the ceiling and push-ups.
  2. Take 10,000 steps. Walking elevates your mood, challenges your heart (the best way to keep it fit) and can even help reduce food cravings. Wear a pedometer and strive to take at least 10,000 steps a day, including one brisk 30-minute walk or three 10-minute walks.
  3. Floss. Taking care of your teeth and gums is not only good for your mouth: Unloved gums can spread bacteria to the bloodstream and lead to inflammation and heart disease. We also recommend a sonic toothbrush they do make a difference.
  4. Not a fish fan? Get omega-3s from plants. The fatty acids found in cold-water fish like salmon, mackerel and herring help maintain optimal levels of HDL (good) cholesterol, and lower LDL (“bad”) cholesterol. But if you’re not a fish eater, pop an algae-based omega-3 supplement that contains the same omegas as fish oil.
  5. Drink filtered tap water. Many people get thirst and hunger confused, causing them to snack when they’re thirsty. The solution: Drink cold water it quenches thirst, helps you feel full and keeps your body operating at full capacity.
  6. Break your multivitamin in half. To get a steady supply of vitamins and minerals all day, take one-half of a multivitamin with breakfast and the other with dinner. Don’t take them right before bed the B vitamins can disrupt your sleep. If your multivitamin has less than 1,000 IU of vitamin D, take a D supplement as well and read the label carefully to make sure it’s D3, the most easily absorbed form.
  7. Kick the sugar habit. White sugar and high-fructose corn syrup have almost no nutritional value, and over-consuming them increases your risk of obesity, heart disease and even depression. Carry apples, carrots and nuts with you so you’re prepared when snack cravings strike. Skip energy bars and drinks they don’t provide the same sustained energy that fresh whole foods do.
  8. Make television work for you. If you’re going to flip on the TV, you should exercise while you watch. Folks like to walk on a treadmill while enjoying a TV show, but working out with light (three-pound) dumbbells or even walking in place is better than simply sitting.
  9. Take a nap. Getting less than seven hours’ sleep at night triggers higher levels of the stress hormone cortisol, which can lead to weight gain and depression. On busy days, shut your office door and grab a 20-minute nap. No time for that? You can get to sleep more easily at night by turning off the TV and computer at least an hour before bedtime their bright lights can fool your body into staying awake.
  10. Do Good! “One of the best ways to fight stress in your life is to do something good for someone else an act of love or generosity.”

Healthful Living Recipe: Over-Fried Chiken 

Great news! Crunchy, flavorful fried chicken can be healthy with this oven-fried chicken recipe. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving in this oven-fried chicken recipe rather than the 20 in typical fried chicken that is good news.

½ cup nonfat buttermilk, (see Tip)

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce

2½-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks

½ cup whole-wheat flour

2 tablespoons sesame seeds

1½ teaspoons paprika

1 teaspoon dried thyme

1 teaspoon baking powder

? teaspoon salt

Freshly ground pepper, to taste

Olive oil cooking spray

Preparation: Active 20 m / Ready In 1 h 35 m

Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Make Ahead Tip:

Marinate the chicken for up to 8 hours.

No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information: Per serving: 284 calories; 14 g fat(3 g sat); 1 g fiber; 6 g carbohydrates; 32 g protein; 10 mcg folate; 163 mg cholesterol; 1 g sugars; 0 g added sugars; 127 IU vitamin A; 0 mg vitamin C; 55 mg calcium; 2 mg iron; 226 mg sodium; 372 mg potassium. Carbohydrate Servings: ½ Exchanges: 4 lean meat