Take A Hike!

Compiled by
Sheryl McGlochlin
Instructor/Tour Guide
Smcgloch@yahoo.com
www.crazysheryl.com

Popular Meeting Places for Our Hikes
List of Items to Bring on a Hike
More Hiking Information 2006


Mill B North Trail - Big Cottonwood Canyon

Welcome to Sheryl’s Hiking Group!

I have met so many great outdoor enthusiasts and made several life-long friends since I started my hiking group in June 2003.

Join me on as many hikes as you like - even if you drop out for a while, please come back anytime! We miss you when you are gone!

Enjoy the great exercise that comes from hiking.

Realize what an amazingly beautiful world we live in through our year round hiking!

Most important rule for hiking with my group: Have a positive attitude. Any hiker who likes to whine, complain, moan, groan, gossip, stir up contention or generally have a negative attitude will be asked to join another hiking group. If you do have a problem or concern (which does happen) please let me know and we’ll take care of it.

Be aware and observant of others around you while hiking. Get to know those in our group. This is a great opportunity to make plenty of “outdoor” friends. I really appreciate our stronger hikers who come to the rescue of anyone who is in need, which only happens once in awhile. Hiking can have its unpredictable moments but there is safety in numbers. Conditions in weather, terrain, fatigue, accidents, etc. may unexpectedly occur on an otherwise calm day. As of February 2007, we have 100% safety record. I attribute that to many things including “safety in numbers”.

During the week, all communication is generally handled through email. Email me anytime at smcgloch@yahoo.com.

For emergency or last minute communication, please call my cell: 801-278-5313.

Please make sure I have your email address. I don’t send out weekly emails anymore but I do for special updates.

Make sure you are receiving weekly hiking info by going to: www.crazysheryl.com.

Get familiar with my hiking program by viewing several hiking links on my homepage at www.crazysheryl.com

No hikes are held on Sunday.

Most hikes are held on Saturday.

Watch for occasional hikes during the weekdays and evenings.

Everyone is required to sign a release & waiver form. I'll provide the form for you when I see you on a hike.

Every hiker should bring plenty of water and a snack to each hike.

At our meeting place, I encourage everyone to carpool as much as possible since the canyons have limited parking.

Before starting any exercise program, please check with your physician.

Hiking can be a dangerous sport.

Any reckless or inappropriate behavior may cost you the right to hike with us in the future.

Hiking punchcards are non-rundable but are transferrable. Feel free to share your hiking punchcard with a friend or family member.

HIKING IS A GREAT WEIGHT LOSS PROGRAM

One more reason why you should hike with us in 2005!

It's a great weight loss program.

(Ignore these tips if you are NOT trying to lose weight!)

Seven weight loss tips

  1. Give both eating habits and exercise top billing
  2. . You cannot, repeat cannot, lose weight without watching what you eat and getting your rear in gear. Most people who achieve long-term weight-loss success do so with a combination of changed eating habits and increased exercise. The National Weight Control Registry, a database that tracks thousands of successful losers, reports that 80 percent of those who drop pounds and keep them off long-term make significant changes in both food intake and activity levels.
  3. Portion control is key
  4. . It's not what you eat but how much. Contrary to what some low-carb diet gurus will have you believe, it's not pasta that makes you fat, it's the fact that you eat enough of it at one sitting to feed a small village. By limiting portion sizes you can still indulge in the foods you love because you won't overindulge.
  5. Walking works
  6. . In spite of its wimpy reputation, walking is an excellent weight-loss workout because it's easy to do, requires little equipment and is kind to your body. You burn roughly 100 calories a mile. To ignite your calorie burn even more, walk up hills, move faster, or alternate walking with brief periods of running.
  7. Keep a journal
  8. . Most people underestimate how much they eat and overestimate how much they move. Writing it down in a daily journal keeps you honest and can be a real eye-opener as your health patterns emerge.
  9. Drink up
  10. . We're referring to water, nature's original diet drink. No calories, very filling, tastes great. Sipping H2O before and during meals helps take the edge off of hunger and fills you up faster. On the flip side, stay away from high-calorie colas, sugary drinks and alcohol. Liquid calories can add up faster than you can say, "Supersize my Slurpee please."
  11. Graze, don't gorge
  12. . Eating smaller, more frequent meals (four to six per day) keeps hunger under control and your blood sugar levels from dipping and spiking like a roller coaster ride. You're also less likely to pig out than when you eat three larger squares a day with long periods of time in between.

     7.  Lose the quick-fix mentality. Accept the fact that fad diets don't work and that  there are no short cuts to permanent weight loss. Losing weight, like any other goal that means something, takes dedication and hard work. Sure you'll have setbacks and encounter stumbling blocks along the way, but that doesn't mean you can't do it. The end result is worth it.

RECOMMENDED TEXT BOOKS

Best Easy Day Hikes, Salt Lake City by Brian Brinkerhoff $6.95 ISBN: 1-56044-854-7

Trails of the Wasatch A Pocket Guide to all the hiking trails along the Wasatch Front
by Gary C. Nichols $7.95 ISBN: 0-9650455-2-8

For some great Utah Hiking Pictures, go to www.utahpictures.com

SUGGESTED ITEMS FOR YEAR ROUND OUTDOOR ACTIVITIES WITH US
What to bring:

Jacket

Layered clothing

Light Rain coat or poncho

Fanny Pack or Light Back Pack

Head Lamp

Water Bottle

Cell Phone (for emergency only)

Food (Energy or Granola Bar, Trail Mix, Energy Drink, Hard Candy, etc.)

Light weight walking shoes

"Smart Wool" socks (recommended for hiking, snow-shoeing, skiing, etc.)

Compass

Hat

Sunglasses

Small First Aid Kit

Sunscreen

Lip Balm (i.e. Blistex)


WHERE TO GET EQUIPMENT OR SUPPLIES:
Great web-sites to be familiar with:
www.campmor.com
www.rei.com
www.galyans.com
www.sierratradingpost.com
travel.utah.gov/slcup.htm

Stairs Gulch Trail - Big Cottonwood Canyon

Stairs Gulch Trail - Big Cottonwood Canyon
Favorite "Outdoor"
Retail Shops
REI
Kirkham’s
Galyans
General Army Navy Outdoor
Gart Brothers
Sports Den
Thrifttown or DI – for inexpensive outdoor clothing

 

Important Hiking Information and Safety Tips


Wasatch-Cache National Forest
Salt Lake Ranger District
6944 South 3000 East
Salt Lake City, Utah 84121
801-943-1794

Uinta National Forest
Pleasant Grove Ranger District

390 North 100 East
Pleasant grove, Utah 84062
801-785-3563

Pets and Animals

Pets must always be restrained or on a leash while in developed recreation sites. Pets (except guide dogs) are not allowed in swimming areas. For watershed protection, pets and horses have been restricted from certain areas. Check the local forest service office regarding such restrictions.

Sunburn

Ultraviolet radiation is more intense at high elevations. It is easier to get severely sunburned at high elevations than at sea level. Protect your skin with long sleeves and pants, a hat, and frequent applications of sunblock. Protect your eyes with sunglasses. Keep a watchful eye on infants and children as even slight redness can indicate potential sunburn.

Fireworks and Firearms

Fireworks and explosives are prohibited in national forests. Only persons who have obtained a permit from the Forest Service may engage in these activities.

Motor Vehicles/Equipment

Motor vehicles and motorized equipment are not allowed in wilderness areas.

Bears

Many experienced hikers wear bells, dangle a can of rattling pebbles, whistle, talk loudly or sing to make their presence more obvious to wildlife. A surprise encounter, particularly with a female bear and her cubs, is dangerous. A normally placid mother may be provoked if her cubs are disturbed or if a person comes between the cubs and her.

If a bear is sighted, give it plenty of room. Do not make abrupt moves or noises that would startle the bear. Slowly detour and keep upwind allowing it to get your scent and be aware of your presence. If unable to detour, wait until the bear moves away from the intended route.

Do not leave packs containing food unattended, even for a few minutes. While camping, use the counterbalance method to store all food, garbage and odorous products. Keep a completely clean camp; leave packs with zippers open, outside and away from tents; and do not cook inside the tent intended for sleeping. When camping above tree-line, store food and garbage at least 100 yards from sleeping and cooking areas, preferable in rocky areas.Pack out all garbage in sealed containers. Make sure items such as empty food containers are clean and free of odor.

When camping, it is best to use freeze-dried food instead of fresh food. Store food in plastic bags out of reach of bears and away from sleeping areas.

Sleep some distance from the cooking area and do not sleep in the same clothes worn while cooking.

Avoid perfumes, deodorants or other sweet-smelling substances. Personal cleanliness is good insurance.

Menstruation odors attract bears. Women should avoid bear country during their menstrual periods.

Human sexual activity attracts bears.

Camping and Campfires

  • Select a campsite 200 feet or more from trails, lakes, streams, and wet meadows.
  • Hide your campsite from view.
  • Do not dig ditches around the tents.
  • Stay as few nights as possible in one place.
  • Use designated or already impacted campsites when appropriate.
  • Use a lightweight stove instead of building a fire.
  • Check the local forest service office for fire regulations for your camping area.
  • Use existing fire circles in heavily used areas.
  • Save sod for naturalizing fire rings.
  • Build fires away from trees, shrubs, rocks, and meadows.
  • Burn only small sticks.
  • Make sure the fire is dead out.
  • Scatter the ashes and naturalize the area.

Historical & Archeological Sites – Many historical and archeological sites are found throughout national forests and wilderness areas. Enjoy and learn from these remnants of the past and help preserve them for the next generation by not disturbing them in any way. Federal law prohibits disturbing historical and archeological sites or removing any objects from them. Do not camp in or near these special features. Camping too near the resources can disturb valuable archeologic information that can never be reclaimed.

Sanitation in the Backcountry – To prevent contamination of waterways, bury feces in a hole 6 – 8 inches deep at least 200 feet from streams and lakes. Pack out used toilet paper, used tampons, sanitary napkins and diapers in sealed plastic bags. Do nut bury or burn them.

Carry water at least 100 feet from its source to wash dishes, clothes, or yourself. If soap must be used (sand is wonderful for scouring), use the biodegradable type. After meal cleanup, remove food scraps, then scatter cooking or wash water away from springs or streams.

Pack out all trash, including orange peels, cigarette butts and eggshells as these take years to decompose. Food scraps and grease increase populations of flies, ants and rodents – and attract bears!

Mountain Weather – In the mountains, a clear sunny day can quickly become stormy, bringing lightning, hail and snow at higher elevations. Since storms often develop by early afternoon, plan hikes so the highest point is reached before noon and descend soon after. Always take rain gear!

If unable to descend to treeline before a storm breaks, stay off ridges and higher rocks, avoid streams, puddles, overhangs, shallow caves, or large, isolated trees.

If located in a treeless area and cannot get to a safer area, put insulating material (poncho or foam pad) on a small rock and sit on it. Only the buttocks and feet should touch the material and the hands should be clasped around the knees. A tingling sensation, hair standing on end, or the sound of crackling electricity, are signs of an imminent lightning strike.

Think ahead and get to safe areas before the storm hits the area.

Dehydration – During warm weather, carry (and drink!) large amounts of water. At least one gallon per person per day is recommended. Drink before you feel thirsty; thirst is the first symptom of dehydration. Drink electrolyte drinks (example: Gatorade) to replace salts and prevent chemical imbalances in your body. Be aware of the symptoms and treatment for dehydration, heat exhaustion, and heat cramps.

Avalanche Hazard – Steep slopes are subject to avalanches, depending on wind loading and the stability of the snowpack. Use good route selection and avoid known avalanche paths, steep canyons and gullies. Check with the Forest Service about current and forecasted avalanche hazard conditions.

Hypothermia – Hypothermia is the lowering of the body’s core temperature to a level which impairs normal muscle and brain activities. It is a serious and sometimes fatal condition.

Hypothermia is generally brought on by exposure to cold. The windy, often wet, conditions of high elevations can produce hypothermia at temperatures as warm as 50 degrees F (10 degrees C).

Preparation is the best prevention for hypothermia. Carry adequate equipment for rapid weather changes. Include rain gear, extra clothing for layering, hat, and gloves.

Watch for these signs of hypothermia in yourself and others in your party: drowsiness, slurred speech, reduced dexterity, uncontrolled shivering, loss of judgment or coordination.

If these signs appear, begin immediate treatment. Eliminate exposure to cold and wet conditions, move out of the wind, add layers of warm, dry clothing, and begin to rewarm the individual by administering warm, non-alcoholic liquids.

Altitude Sickness – At 9,000 feet, oxygen levels are about half that at sea level. Less available oxygen affects everyone differently. In some individuals, the effects are slight, perhaps unnoticeable, while in others, the changes bring on the more severe reactions of mountain sickness as follows: headache, dizziness, fatique, insomnia, shortness of breath, nausea, diarrhea, rapid heartbeat, nasal congestion, etc.

If symptoms persist or worsen, go to a lower elevation as soon as possible and seek medical attention. The best protection against altitude sickness is gradual acclimatization to higher elevation. Minimize your risks by limiting strenuous activity the first few days. Rest, eat lightly, avoid alcohol, and increase your fluid intake.

Giardiasis – Giardiasis is a debilitating intestinal disorder caused by drinking contaminated water. Symptoms, including diarrhea, gas, appetite loss, bloating and cramps, may not develop for several weeks. Do not assume that stream and lake waters are safe to drink. Carry your own water or boil it before using. Water filters are also a good choice if they are labeled effective against giardia (pore size less than ½ micron). Chemical disinfectants are not as reliable, but can be used in an emergency.

ABOUT SHERYL MCGLOCHLIN


How I came to love the outdoors

I was born and raised in Holladay, Utah and have lived here most all my life. I have a great husband, four beautiful children and a wonderful son in law. As you can see I have a lot to be grateful for.

Since I have lived at the foot of the mountains most of my life, I often wondered where the trailheads were and how difficult they were to hike. Unfortunately, I always wondered about it but never did anything about it.

I finally got serious about hiking in February 2003. I was going through some very difficult and stressful times in my life. I wanted to run away from home or go eat a ton of food at my favorite restaurant – which ever would relieve my pain the quickest! Well, my favorite restaurant wasn’t open at that hour and I knew I couldn’t run away from home since I had obligations later that day. But I had to get away from all mankind, at least for a while.

I was sick of people and desperately needed to get away to decompress. Feeling a lot of despair and hopelessness, not knowing where to go or what to do, I looked up at the mountains, specifically Mt. Olympus. I felt in my heart that I had to go climb that mountain! I don’t know why I hadn’t thought of it before.

I drove straight up to the trailhead of Mt. Olympus and started hiking! That was the one trailhead I did know about. I felt like Forrest Gump. I wanted to hike until I could hike no more, until my legs fell off. That hiking experience was one of the best things I ever did for myself in a time of crisis. And, as they say, the rest is history!

Because it was a drought year, I was able to climb about 2 miles up Mt. Olympus before I saw any snow. I climbed that mountain four times during the months of February and March of 2003. I went by myself since I didn’t know who else would go with me. It felt so good to be outdoors hiking! It is a challenging mountain to climb but it was just what I needed to keep me from going insane. I don’t recommend the way I started out though. Hiking in the mountains by yourself can be dangerous, I wasn’t familiar with the trail and how difficult it was, etc.

Since then, I have met a lot of incredible people who hike with me often. We are more educated on knowing about the mountains we climb and how to prepare for each hike. These people are some of my most cherished friends. I have been either hiking, snow-shoeing or cross-country skiing nearly every week and sometimes twice a week since June 2003. I would recommend getting involved with outdoor mountain activities to anyone who needs to decompress or just be reminded of what an awesome world we live in. It is one of the most healthy and inexpensive things you can do for yourself.

99 REASONS WHY HIKING IS GOOD FOR YOU!

By James A Peterson, Ph.D., FACSM, Cedric X. Bryant, Ph.D., FACSM, and Jerrry Napp, M.S. (American College of Sports Medicine)

(This list is actually 99 reasons why you should exercise but since hiking is a great form of exercise I thought I would change the title)

  1. Helps you to lose weight- especially fat weight.
  2. Increases your level of muscle strength.
  3. Increases your maximal oxygen uptake. (VO2max - perhaps the best measure of your physical working capacity).
  4. Enhances sexual desire, performance and satisfaction.
  5. Improves posture.
  6. Reduces the risk of heart disease.
  7. Improves your body’s ability to use fat for energy during physical activity.
  8. Can help relieve the pain of tension headache.
  9. Improves the likelihood of survival from a myocardial infarction (Heart attack).
  10. Improves the functioning of your immune system.
  11. Helps to preserve lean body tissue.
  12. Reduces your risk of developing hypertension (high blood pressure).
  13. Increases the density and breaking strength of ligaments and tendons.
  14. Improves coronary (heart) circulation.
  15. Increases circulating levels of HDL (good) cholesterol.
  16. Reduces circulating levels of triglycerides.
  17. Helps to maintain weight loss – unlike dieting, alone.
  18. Can help improve short-term memory in older individuals.
  19. Reduces your risk of developing type II (non-insulin-dependent) diabetes.
  20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.)
  21. Reduces your level of anxiety.
  22. Helps control blood pressure in hypertensives.
  23. Increases your level of muscle endurance.
  24. Reduces vulnerability to various cardiac dysrhythmias. (abnormal heart rhythms)
  25. Increases the density and breaking strength of bones.
  26. Assists in efforts to stop smoking.
  27. Helps to boost creativity.
  28. Lowers your resting heart rate.
  29. Slows the rate of joint degeneration in people with osteoarthritis.
  30. Helps you overcome jet lag.
  31. Helps the body resist upper respiratory tract infections.
  32. Increases your anaerobic threshold, allowing you to work or exercise longer, at a higher level, before a significant amount of lactic acid build up.
  33. Reduces medical and healthcare expenses.
  34. Improves ability to recover from physical exertion.
  35. Increases ability to supply blood to the skin for cooling.
  36. Increases the diffusion capacity of your lungs, enhancing the exchange of oxygen from your lungs to your blood.
  37. Helps speed recovery from chemotherapy treatments.
  38. Provides protection against injury.
  39. Reduces the viscosity of your blood.
  40. Increases the thickness of the cartilage in your joints.
  41. Helps you to more effectively manage stress.
  42. Helps you sleep easier and better.
  43. Helps you to maintain your resting metabolic rate.
  44. Reduces the risk of developing colon cancer.
  45. Increases your tissues’ responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a type II diabetic.
  46. Reduces the risk of developing prostrate cancer.
  47. Expands blood plasma volume.
  48. Helps to relieve constipation.
  49. Reduces your risk of having a stroke.
  50. Helps to alleviate depression.
  51. Helps you maintain proper muscle balance.
  52. Increases your ability to adapt to cold environments.
  53. Helps to combat substance abuse.
  54. Helps to alleviate certain menstrual symptoms.
  55. Lowers your heart rate response to submaximal physical exertion.
  56. Helps to alleviate low-back pain.
  57. Helps to reduce the amount of insulin required to control blood sugar levels in type I (insulin-dependent) diabetics.
  58. Improves mental alertness.
  59. Improves respiratory muscle strength and muscle endurance – particularly important for asthmatics.
  60. Reduces the rate and severity of medical complications associated with hypertension.
  61. Helps you to burn excess calories.
  62. Increases your cardiac reserve.
  63. Improves your physical appearance.
  64. Reduces the risk of developing breast cancer.
  65. Increases your stroke volume (the amount of blood the heart pumps with each beat).
  66. Improves your self-esteem.
  67. Reduces you susceptibility for coronary thrombosis (a clot in an artery that supplies the heart with blood.)
  68. Helps you to relax
  69. Offsets some of the negative side effects of certain antihypertensive drugs.
  70. Improves mental cognition- a short-term effect only.
  71. Maintains or improves joint flexibility.
  72. Allows you to consume greater quantities of food and still maintain caloric balance.
  73. Help prevent and relieve the stresses that cause carpal tunnel syndrome.
  74. Protects against "creeping obesity" (the slow, but steady weight gain that occurs as you age).
  75. Makes your heart a more efficient pump.
  76. Increases your productivity at work.
  77. Reduces your likelihood of developing low-back problems.
  78. Improves your balance and coordination.
  79. Improves your glucose tolerance.
  80. Gives you more energy and vigor to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
  81. Decreases (by 20 to 30 %) the need for antihypertensive medication if you are hypertensive.
  82. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
  83. Helps reduce and prevent the immediate symptoms of menopause (e.g., hot flashes, sleep disturbances, irritability) and decrease the long-term risks of cardiovascular disease osteoporosis and obesity.
  84. Helps to relieve and prevent migraine headache attacks.
  85. Reduces the risk of endometriosis (a common cause of infertility).
  86. Reduces the level of abdominal obesity—a significant health- risk factor.
  87. Helps decrease you appetite - a short-term effect only.
  88. Improves pain tolerance and mood if you suffer from osteoarthritis.
  89. Reduces work days missed due to illness.
  90. Enhances your muscles’ abilities to extract oxygen from your blood.
  91. Helps you to maintain an independent lifestyle.
  92. Improves your general mood state.
  93. Helps to increase your overall health awareness.
  94. Reduces the risk of gastrointestinal bleeding.
  95. Improves your overall quality of life.
  96. Improves your decision-making abilities.
  97. Improves athletic performance.
  98. Improves your heat tolerance.
  99. Helps to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in hypertensives.

The Real Deal

By any objective measure, the many benefits from exercising regularly are impressive. Any skepticism about the potential effects of exercise on both the quantity and quality of a person’s life is misguided. Substantial research supports a very straightforward conclusion: EXERCISE IS THE REAL DEAL!

The Surgeon General has determined that lack of physical activity is detrimental to your health.

HIKING IN THE WASATCH MOUTAINS

Hiking Tips

  • Always stay on trails
  • Don’t short-cut on trail switchbacks
  • Take plenty of water with you
  • Water from any water sources should be filtered or treated before drinking
  • Rest often, remember that you are above 8700 feet (2652 meters)
  • Use Sun Protection
  • Watch for changing weather and take appropriate action
  • Carry a sweater and/or a rain jacket
  • Tell someone where you are going and when you will be home
  • Study a map or trail book before hiking, and take one with you
  • Take some high energy foods to snack on

Advice for Hikers to stay safe!
http://www.kaibab.org/gc/suffer.htm#rest


Mill B North Trail - Big Cottonwood Canyon

Easier Hikes to go on – Start with these first:

ENSIGN PEAK

CITY CREEK CANYON

AVENUES

DRY CREEK (RED BUTTE)

RED BUTTE CANYON

EMIGRATION CANYON

NEFFS CANYON (COVE)

HEUGHS CANYON (WASATCH BLVD & 6250 SO)

BELLS CANYON (WASATCH BLVD)

ROCKY MOUTH (WASATCH BLVD & 11180 SO)

PIPLELINE TRAIL (MILLCREEK)

PORTER FORK (MILLCREEK)

BOWMAN FORK (MILLCREEK)

BONNEVILLE SHORELINE TRAIL

BIG WATER TRAIL (MILLCREEK)

UPPER MILL CREEK, LITTLE WATER TRAIL & GWT (MILLCREEK)

STAIRS GULCH (BIG COTTONWOOD CANYON)

MILL B SOUTH, LAKE BLANCHE (BIG COTTONWOOD)

CARDIFF FORK (BIG COTTONWOOD)

WILLOW CREEK (BIG COTTONWOOD)

SILVER FORK (BIG COTTONWOOD)

SILVER LAKE (BIG COTTONWOOD)

LAKE SOLITUDE (BIG COTTONWOOD)

LAKE MARY, MARTHA, KATHERINE (BIG COTTONWOOD)

QUARRY & LITTLE COTTONWOOD TRAIL (LITTLE COTTONWOOD)

RED PINE (LITTLE COTTONWOOD)

WHITE PINE (LITTLE COTTONWOOD)

SECRET LAKE/GERMANIA PASS (LITTLE COTTONWOOD)



This is a good example of what we don't do on our hikes.
 Injured Hikers Rescued From Mount Olympus
May. 15, 2004

Kimberly Houk reporting

 

Search and rescue crews worked for five straight hours to bring two badly injured hikers off Mount Olympus.

Three hikers went up Mount Olympus earlier Saturday to have some fun in what's left of the snow on the mountain.

But what started out as a day of fun quickly turned dangerous when both female hikers lost control and fell.

The two women fell while they were glissading. It's a sport that's a lot like sledding, except in glissading you strap on some boots and find the steepest part of the mountain that has a deep snowpack. Then you use the boots to slide down it.

But the two women lost control and fell down the mountain.

Chad Whalquist/ Hiker: "As we were hiking, we heard a scream and we hurried up as fast as we could get there. We found one of them wedged between a rock and the glacier."

The other injured woman, Sherry, was in an even worse situation. She'd had fallen further down the mountain.

Chad Whalquist: "From the looks of it, I'd say she hit her head on a rock. It looks like she probably broke her jaw. She had a few teeth missing. She was bleeding from her ear. She was hurt pretty bad."

With a critical head injury, Sherry couldn't be moved, but Lifeflight couldn't get to her either.

Sgt. Les Powers/ Salt Lake County Sherriff's Office: "Because of the angle of where they're at, the helicopter did not have enough cable to get high enough so that the helicopter would be safe and the cable could let the personnel down to bring them out."

Search and Rescue crews strapped Sherry to a toboggan type sled and moved her to a spot where Lifeflight could hoist her up off the mountain.

The other injured hiker walked down off the mountain with an elbow injury.

Crews worked for five straight hours to bring both women to safety, and they got a lot of help from other hikers in the area.

Chad Whalquist: "What a neat experience to see the whole community come together. Everybody was just focused on the welfare of these two individuals."

Sherry is in the hospital tonight in critical condition. She is expected to recover.

Police want to remind everyone to be very careful when playing in the mountains and to always go equipped with the right kind of safety gear.

NUTRITION

Since I do a lot of hiking, among other things, I look for foods that give me the energy, nutrition and stamina I need to keep going. Here is one of my most favorite recipes:

Sheryl's Favorite Hiking Snack
The Best Chocolate Chip Oatmeal Cookies

1 cup shortning
3/4 cup sugar
2 tablespoons molasses
2 eggs
2 tablespoons hot water
1 teaspoon vanilla (I use Mexican Vanilla)
1/2 teaspoon salt (I use Gourmet sea salt)
1 teaspoon baking soda
1 tablespoon Kitchen Specialties Dough Enhancer
2 1/2 cups whole wheat flour (I use freshly ground)
3 cups oats (fast cooking)
1 6 oz. package chocolate chips

 

Mill B Trail - Big Cottonwood Canyon

Combine and blend shortening, sugar, molasses, eggs, hot water, and vanilla. Add the salt, soda, dough enhancer and flour to the shortning/sugar mixture. Blend again. Add the oats and choc. chips and blend. If you want to save a ton of time, spread the whole batch of dough on one large cookie sheet and bake at 350 degrees for approx. 10 minutes. Cut into bars when cooled.

Note: Because these cookies get eaten so fast, I always double this recipe.

MONEY SAVING NUTRITIONAL TIPS:

Get back to the basics!

Save money on your food bill, lose weight AND feel so much better for eating whole grains and legumes.  Here's where you can learn how to do it and get FREE cooking lessons!

One of my favorite stores is the Bosch Kitchen Center, 6265 South Highland Drive in Salt Lake City, phone: 801-272-9922. They have the best prices on quality whole wheat, oats, and all other types of whole grains and legumes. You will also find Mexican Vanilla, Gourmet Sea Salt and Dough Enhancer there along with plenty of other wonderful staples. And they'll teach you how to use them!

TIP OF THE DAY: Get back to the basics! You'll save a lot of money on your food expenses AND you'll feel much better for eating whole grains and legumes.

CAMPING COOKOFF FINALIST RECIPES

Mountain Dew Chicken

Chad Thompson

Mt Dew Chicken

4 lbs chicken breast tenders
4 lbs washed and quartered potatoes (with skins if you like)
1 lb baby carrots
1 sliced bell pepper
5-6 ears of corn cut into thirds
1 thick sliced zucchini (green and or yellow)
½ pound bacon sliced into 1x1 inch squares
1 yellow onion
20 oz Mt Dew (Sprite is also good)
2 t salt
2 t pepper
2 t garlic powder

In a 14 (I prefer 14 deep) dutch oven fully cook bacon. Drain most of the oil and add onions. Saute the onions till clear. Add chicken, bell pepper, potatoes and carrots. Pour Mt Dew over add salt, pepper and garlic powder. Cover and cook at med temp for 30 * 45 minutes or until potatoes are almost done and chicken is cooked through. Add zucchini and small pieces of corn on the cob. Cook for additional 15 minutes.

Great late summer recipe when the veggies are home grown and fresh.

Dutch Oven Lasagne
Doug Smith

Ingredients:
2 lbs. Ground Beef
2 lbs. Shredded Cheese (your choice)
3 Cans Spaghetti Sauce (with mushrooms)
1 Box of wide Lasagne Noodles

If you don't like the "clean up" after cooking in a Dutch Oven, line yours with heavy duty aluminum foil before you begin. I use a #12 Lodge cast iron oven.

Brown the meat in the oven then remove and set aside until ready to assemble ingredients.

Pour off all but a bottom coating of the grease.

Beginning with the spaghetti sauce, make layers in the following manner:
sauce
meat
cheese
layer of lasagne noodles. (when layering, make sure these noodles are uncooked)

Repeat this four times, or until your ingredients are used up.

Fill one of the spaghetti sauce cans with water and then pour it into the oven around the outside edge. Place Dutch Oven in a 375 degree oven for about one hour. Or, if you are camping cover the top of the oven with 14-16 briquettes and abt 8 briquettes under it. Check progress about half way through and rotate oven (if using charcoal).
Serve with Garlic Toast or French Baguette.

Sweet-Hot Cranberry Pork Loin and Spice Apple-Sweet Potatoes

Catherine Johnson
Serves 4

These great dishes are easy to prepare but taste like a lot of effort has been expended. My teenage sons love the sauce so sometimes I make extra. I like these dishes served with a green salad (made at home and transported in a zip lock bag) and ginger beer or apple beer.

Sweet-hot Cranberry Pork Loin

1 4lb Pork Loin
¼ C vegetable oil
Fresh Ground Black Pepper
1t Salt
1 Small clove garlic, chopped
¼ C water C Whole Berry Cranberry Sauce (homemade according to package directions or canned)
1 Small Jar (4 oz ) hot red pepper jelly – the hotter the better!
Red pepper flakes to taste if desired
1T Fresh ground ginger
¼ C Barbecue sauce (Bull’s Eye Original Recipe)
1 bunch fresh cilantro for garnish.

Heat Dutch oven over coals and add vegetable oil. Brown pork loin on all sides, season with pepper and salt, garlic, add water and cover. Heat to internal temperature of 125 degrees – pork loin will be a little pink inside. Remove loin from heat, slice into ½ inch slices. Add cranberry sauce, red pepper jelly, fresh ground ginger and barbecue sauce. Add red pepper flakes if more heat is desired. Return to heat (it is helpful to place Dutch oven on a rack over the coals at this point) and cook gently until sauce bubbles and pork is cooked thoroughly. Top pork loin slices with sauce and garnish with fresh cilantro. Serve with 5 Spice Apple/Sweet Potatoes

5 Spice Apple/Sweet Potatoes

3 Apples, cored and cut into ½ inch chunks (peel if desired)
4 Med. Sweet potatoes
1 Stick butter
½ C Brown sugar
2 t Chinese 5 spice -- or to taste
1/2 t salt

Cover sweet potatoes with foil and bake in the coals, turning often, until done but still a little firm – about 30 or 40 minutes. Remove from the foil, slit lengthwise, and cut into chunks by scoring sweet potatoes lengthwise, and then across. Remove from peel with a large spoon. Heat Dutch oven and add 1 stick of butter. Brown sliced apples in the butter, keeping heat fairly low so the butter and apples do not burn. Add brown sugar, sweet potato, Chinese 5-spice and salt. Stir, cover for a few minutes and serve

Dutch Oven BabyBack Ribs

John Stewart

2-4 Slabs of baby back ribs
4 Bottles of Kraft Spicy Honey BBQ Sauce
1 12OZ can of Coke or 20OZ Bottle of Coke
6-8 Cloves Fresh Garlic Crushed
Salt
Pepper
Crushed Red Pepper

A few days before your trip, slice the slabs into half or quarter sections, and place them in gallon size ziplock bags. Add one bottle of BBQ sauce per bag, divide the garlic between the bags, add salt, pepper and red pepper to each bag in equal amounts. Fill each bag with water until full, and refrigerate.

In a large dutch oven (12-14 Inch), place the ribs, the rest of the BBQ sauce, and the can of coke. Add water until the ribs are covered. Place lid on oven, and cook on medium-low heat for 3-4 hours, stirring occasionally. (I use an aluminum dutch oven on a camp stove, but I have also made these in a cast iron oven in a pit fire).

The ribs will fall right off the bone, so be careful when serving. We usually compliment the ribs with potato salad and soft rolls.

Feeds 8-10 Hungry Campers

Baked Stuffed Salmon

Mat Stone

2 pounds salmon fillet
salt and pepper to taste
1 green bell pepper sliced
1 yellow onion peeled and sliced
1 carrot grated and sliced
1 cup corn
1 cup chicken broth
1 teaspoon dill
1 teaspoon parsley

Slice the salmon so there is a slit lengthwise that just misses going all the way through the fillet. In a bowl mix the sliced chopped pepper, onion, carrot, and corn. Place this mixture in the fish. Put fish in a long Dutch oven. I use a Lodge Sportsmans cooker upside down. I place the fish in the lid. Pour chicken broth over the fish, and sprinkle with dill and parsley.

Bake at 325 degrees for 1/2 hour. I place coals with about 1 inch spacing between the coals under where the oven will go, and then use a lid holder to keep the pan lifted up. (The Sportsmans cooker does not have legs.) I then use about the same spacing for the coals on top.

Bill's Spare Ribs

Bill Plastow

Ingredients:

4 Lbs. pork shoulder roast
1 med sized onion
3 garlic cloves
3 cups of lemon juice
1 -1/2 bottles of Bulls Eye regular BBQ sauce

Cut the roast in 2" width strips the length of the roast boil for 2 hours at a rapid boil. Strain off liquid to save onions and garlic and cool to touch. Pull off excess fat.

Put in Bulls Eye BBQ sauce with strained off onions and garlic, heat on low heat; ready to eat in 20 minutes.

WINNING RECIPES FROM A PAST REI CAMP STOVE COOKOFF:

Yellowstone Wrap
Backpacker's Cous Cous
Sambumbia Encampmento
Mediterranean Risotto
PJ's Campsite Garlic Chicken
Huevos Campside
No-Egg Spaghetti Carbonara
Barbecue Stir Fry
Campstove Pork Chili Verde
Healthy And Zesty Cabbage Salad
John's "Camp Stove" Jambalaya!
Peanut Butter Noodles
Tamale Camper's Stew
Ted's Dehydrated Chicken Curry
Spiced Apple Oatmeal
Smoked Salmon Linguine
First Night Thai Shrimp and Noodles
Red Curried Coconut Over Rice
Jim Blayney Jambalaya
Hamburger N Hominy
Pepper Hot Chicken
Employee recipes
Return to Recipe Submission page
 

Yellowstone Wrap
Submitted by Lisa Stauffer

Ingredients (serves 2-3):
1/4 cup chunky peanut butter
1 Tablespoon teriyaki sauce
2 teaspoons sesame oil
1 - 2 cloves garlic, minced
2 ribs celery, sliced diagonally
1, 5-ounce can cooked chicken
1 large Fuji or other sweet/tart apple, julienne cut
8 lettuce leaves or Chinese pancakes

Cooking Instructions:
In a small bowl mix together the peanut butter, teriyaki sauce, and all the liquid from the can of chicken. Set aside. Heat skillet over medium flame. Add sesame oil, garlic, and celery. Cook until celery just starts to soften. Add chicken, taking care to keep chunks intact. Stir in half of the sauce. Add apple. Stir. Turn off heat. Cover pan until apples are warm. Serve with lettuce/pancakes. Spread some sauce on the lettuce/pancake, add stir-fry mixture, and roll up like a burrito.

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Backpacker's Cous Cous
Submitted by Dan Rice

Ingredients (serves 2-3):
1/2 cup dried mushrooms (e.g. porcini or shiitake)
1/3 cup sun-dried tomatoes (dry - not packed in oil) - coarsely chopped
1 1/3 cups Water
1 cup cous cous
2 tablespoons pine nuts (coarsely chopped)
1 clove garlic (finely chopped)
1 teaspoon basil
Salt/pepper to taste

Cooking Instructions:
Bring water to boil and add mushrooms and tomatoes. Cover and return to boil. Remove from heat and let steep for 15 minutes or until mushrooms and tomatoes are tender. (Do not pour out water.) Remove mushrooms and tomatoes and return water to boil. Add remaining ingredients and stir. Cover and remove from heat. Let steep for five minutes. Uncover and serve.

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Sambumbia Encampmento (Campsite Concoction)
Submitted by A. Askew

Ingredients:
1 package 10 oz. Mahatma Saffron Yellow Rice
2 cans (10 oz.) of Rotel Extra Hot Tomatoes
1 package (1 lb.) of Perdue Chicken Strips, cubed
2 cans of chicken stock
1/2 pound chorizo, diced
2 Tablespoons olive oil
1 Tablespoon garlic, minced
1 medium onion, chopped

Cooking Instructions:
Sauté chicken in olive oil. Add onions and garlic. Add rice and tomatoes; bring to a boil. Add chorizo, cover. Add stock as needed until rice is tender. Salt & Pepper to taste.

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Mediterranean Risotto
Submitted by Michael Silverio

Ingredients (serves 4):
1 - Cup Arborio rice
2 - 16 oz water and chicken bouillon
1 - 1/2 Tablespoons olive oil
1 - 1/2 teaspoons garlic, minced
4 - green onions, sliced
2 - cups tomatoes chopped
1/4 - cup black olives, sliced (optional)
1/4 - cup feta cheese, crumbled

Cooking Instructions:
Prepare rice according to package directions, using chicken broth. Set aside. In a skillet, heat the oil and lightly sauté the garlic. Add the green onion, tomato, and black olives. Fold in cooked rice, and bring mixture to a simmer. Fold in feta cheese and serve. Add extra chicken broth to adjust consistency.

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PJ's Campsite Garlic Chicken
Submitted by Pauline Johnson

For added flavor, prepare chicken as directed and let stand 30-60 minutes prior to cooking. Or - Add 2 tablespoon Worcestershire Sauce. Or top with green onions and or mushrooms.

Ingredients:
2 lbs. boneless chicken
1 Lb. baby carrots
2-Tablespoon Lawry's Season Salt
1/4 Tablespoon Black Pepper
6-10 Cloves Garlic Crushed
2-Tablespoon Garlic Powder
1/4 Teaspoon Cayenne Pepper (Optional)
1 Large Sliced Onion

Cooking Instructions:
Wash chicken breast and cut in 2x2 inch strips. Drain well. In a large bowl mix together season salt, black pepper, crushed garlic cloves, garlic powder cayenne pepper and sliced onions. Using your fingers rub (knead) in all ingredients well into chicken pieces. Place chicken pieces in a medium pot over open flames, stirring constantly for the first 10 minutes. Add carrots, mixing well. Cover and let simmer for 20 minutes. Serve over steamed rice.

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Huevos Campside
Submitted by C. Hooks

Ingredients:
Chopped dried New Mexico or chipotle pepper to taste
1/8 cup freeze dried mixed veggies
1 pkg. instant refried beans
8 oz. jack or farmers cheese
1 pkg. instant scrambled egg
2 tortillas
1/8 cup prepared fried onions
Salt and pepper to taste

Cooking Instructions:
Mix the veggies and chopped pepper with the instant refried bean package. Prepare refried beans per package directions. Lightly toast the tortillas over a flame or in the bottom of a heated skillet. Prepare the instant scrambled eggs per package directions. On top of the tortillas in a serving dish, layer bean mix, then cheese then eggs, and top off with fried onions. Season with salt and pepper.

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No-Egg Spaghetti Carbonara
Submitted by Janet Condino

Ingredients:
Angel hair pasta or other pasta that travels well and cooks quickly
Bacon or ham (optional)
Butter or margarine
Grated Parmesan cheese
Freshly ground black pepper

Preparation:
Fry the bacon or ham and crumble or cut in into small pieces. Cream together 1 part butter or good quality margarine, 2-3 parts parmesan cheese, and freshly ground black pepper to taste. Important that pepper be freshly ground! Pack into plastic container that has good closure.

Cooking Instructions:
Boil angel hair pasta until tender. Pour off as much cooking water as you can without losing the pasta onto the ground! There should be a little water (not too much) left in the pot. Stir the butter/cheese/black pepper paste into the hot pasta until it is nicely coated. Serve with a side of fresh veggies that pack well - cherry tomatoes, snow peas, chunks of green and red pepper.

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Barbecue Stir Fry
Submitted by Kathy Catanho

Ingredients (serves 4):
1 lb. Boneless/Skinless Chicken cut into 1" chunks
2 Sweet Bell Peppers, seeded and cut into 1" chucks
1 Large Yellow Onion, peeled and cut in eighths, then separated
3 tbs. Vegetable or Peanut Oil
2 Cloves Garlic, mashed
1 1/4 Cups of Your Favorite BBQ Sauce or To Taste
3 Cups Cooked White Rice
1/4 Cup Roasted Peanuts, Coarsely Chopped (optional)

Cooking Instructions:
Place mashed garlic clove in oil, and stir occasionally. Then proceed to prepare items as above. Remove garlic from oil. Heat HALF of the oil in a wok or fry pan. Sauté peppers over medium high heat until tender but still crisp (approx. 4-5 minutes). Remove from pan & loosely cover with foil. Sauté onion until tender crisp (approx. 4-5 minutes). Add to peppers. Add the rest of the oil to the pan. Add chicken and sauté over med.-high heat until no longer pink in the center (approx. 6-8 minutes). Add peppers, onions and BBQ sauce to pan and heat through. Pour mixture over cooked rice. Garnish with chopped peanuts (optional) and serve.

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Campstove Pork Chili Verde
Submitted by Maggie Driscoll

Ingredients:
1 lb. lean ground pork
1 tsp. ground cumin
1/2 tsp. salt
1 small can sliced black olives
1 16-oz jar mild salsa verde
1 15-oz can hominy, drained
1 15-oz can red beans, drained
1 pkg. grated Monterey jack cheese

Cooking Instructions:
Over camp stove, brown meat in large pot. Add remaining ingredients except cheese. Simmer 10 minutes. Serve chili in bowls topped with grated cheese. Or, wrap a scoop of chili and a sprinkling of cheese burrito-style in warmed flour tortillas.

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Healthy And Zesty Cabbage Salad
Submitted by Sujata P. Halarnkar

Ingredients (serves 4):
3 cups finely shredded green cabbage
1/2 cup chopped dry-roasted peanuts
3 tablespoon fresh lime juice
1 chopped green chili (optional)
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
2 tablespoon olive oil
1/4 cup chopped cilantro
Salt to taste

Cooking Instructions:
In a salad bowl lightly mix shredded cabbage, chopped peanuts and green chili. Set it aside. When ready to serve, heat olive oil in a small frying pan over a medium heat. When hot, put in the mustard seeds. As soon as mustard seeds begin to pop, put in cumin seeds. Let them crackle for 3-4 seconds. Turn the heat off, and immediately add oil-mustard-cumin seasoning to salad mix. Add salt and lime juice. Mix it well and garnish it with chopped cilantro. Serve immediately.

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John's "Camp Stove" Jambalaya!
Submitted by John Hoskins

Ingredients:
4 Tablespoons Margarine
12 oz of Ham & Sausage
1 1/2 Cups Onions
1 1/2 Cups Celery
1 Cup Green Bell Pepper
3 Teaspoons of Garlic
2 Cups uncooked Rice
4 cups White Wine & Beef Stock
Seasonings to taste!

Cooking Instructions:
Melt margarine and add ham & sausage. Cook 5 minutes. Add onions, celery, pepper, and garlic. Brown for 5 minutes. Add stock and seasoning cook 20 minutes and serve.

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Peanut Butter Noodles
Submitted by Dave Montague

Ingredients:
16 oz linguine or fettuccini
2 tbsp salad oil
1/3 cup chunky or creamy peanut butter
2 tbsp brown sugar
3 tbsp soy sauce
2 tbsp lemon juice
1 tsp grated gingerroot
1/4 tsp crushed red pepper

Cooking Instructions:
Combine the salad oil, peanut butter, brown sugar, soy sauce, lemon juice, and gingerroot up to 3 days in advance or take the ingredients separately, a whole small lemon to squeeze for the lemon juice and a chunk of ginger to grate on the trail. Add the pasta (linguine or fettuccini) to 1 quart boiling water; cook for 7 minutes until done. Mix remaining ingredients together to form a peanut sauce. Drain pasta, combine with peanut sauce. Stir in crushed red pepper.

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Tamale Camper's Stew
Submitted by Laurie Beck

Ingredients:
1 pound ground beef (the leaner the better)
1 family-size can of Campbell's vegetable soup
1 soup can water
1 pkt taco seasoning
1 box Jiffy corn muffin mix
1 egg
1/4 cup milk
1 cup shredded cheddar cheese

Cooking Instructions:
Brown the ground beef over medium heat. While browning the beef, mix up the corn muffin mix, egg, milk, and just half a cup of the shredded cheese. Drain off the excess fat from the ground beef. Add the vegetable soup, water, and taco seasoning. Stir well and heat to boiling. Drop the cornbread mixture by tablespoonfuls atop the stew mixture and simmer covered about 15-20 minutes. IMPORTANT: Do not lift cover while cooking! Before serving, sprinkle the remaining 1/2 cup of shredded cheese on top.

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Ted's Dehydrated One-Pot River-of-No-Return Chicken Curry
Submitted by Ted Millan

Ingredients:
1/2 cup freeze dried peanuts
1/2 cup jerked/dried chicken
1/2 cup peas
1 1/2 cup cooked, dried basmati rice
1 tbsp dried, chopped sweet onion
1 tbsp dried, chopped red/yellow peppers
1 tsp curry powder
3 3/4 cups water

Cooking Instructions:
Place the onions, peas and peppers in a plastic bag and cover with 3/4 cup water. Set aside. Place the rice, chicken and peanuts in 3 cups water, cover and bring to a boil, stirring occasionally. Stir in curry powder. Add vegetables/water to pot. Lower to minimal heat and cover, stirring occasionally. When the water is almost gone, remove from heat and let sit, covered, until rice is moist.

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Spiced Apple Oatmeal
Submitted by Deanna Long

Ingredients:
1 cup quick cooking oatmeal
2 cups water
2 medium Granny apples
2 tbsp dark brown sugar
1 tsp cinnamon
1/2 tsp Nutmeg (optional)
1/4 tsp Ginger (optional)
nuts

Cooking Instructions:
Cook oatmeal in boiling water. When oatmeal is nearly cooked, stir in sugar and spices. Add chopped apple and cook for one minute or until apple is hot. Don't overcook the apples. Serve immediately. Yum!

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Smoked Salmon Linguine
Submitted by Diz Marquardt

Chopped canned artichoke hearts, if you can carry the extra weight, are good to add. Soft-pack albacore tuna could also work. Add freeze dried peas or green beans if you wish.

Ingredients:
1 8 oz. pkg. spinach & chive linguini
1 diced red pepper or rehydrated freeze-dried peppers
2 6.5 oz. can smoked salmon
1 tube Amore Pesto paste
3 tbsp. olive oil
1/2 c grated parmesan

Cooking Instructions:
Cook linguini in rapidly boiling water. While linguini is cooking, mix pesto paste and olive oil in separate bowl, cup, or baggie. Drain linguini, add salmon and peppers, and toss with pesto sauce over heat until heated through, being sure to toss vigorously to keep from sticking. Serve with parmesan and sliced orange and jicama salad if desired.

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First Night Thai Shrimp and Noodles
Submitted by Allen Rozansky

The recipe serves three to four hungry people and is great for both adults and kids (adults love the shrimp, kids love the peanut butter).

Ingredients:
8 oz. spaghetti
Broccoli (about 1.5 lbs)
1 lb. FROZEN shrimp (freeze the night before you leave and carry it in an insulated lunch bag. It will be thawed just enough by dinner time.)
1/3 cup creamy peanut butter
1/4 to 1/3 Cup soy sauce
3 Tbsp rice vinegar
3 cloves garlic, minced
1/3 + Cup cashews (unsalted) (don't scrimp or get peanuts; you need those carbs!)

Preparation:
Freeze shrimp in a ziploc. Combine soy sauce, rice vinegar and garlic and store in plastic container that won't leak.

Cooking Instructions:
Boil water. Add spaghetti and cook until almost done. Add broccoli and shrimp (now nicely thawed) to spaghetti in boiling water. When spaghetti, broccoli and shrimp are cooked to your liking, drain off water (personal experience tells us not to spill the spaghetti on the ground.) Mix peanut butter and soy sauce mixture and then add to spaghetti. Stir and serve hot with cashews on the side (use your elbows, if necessary, to make sure you get your fair share of cashews; friendship only goes so far)

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Red Curried Coconut Over Rice
Submitted by Jeb Marsh

Ingredients:
2 cloves garlic
1.5 cups green onions
1 block firm tofu
one 14.5 ounce can of coconut milk
olive oil or vegetable oil
2 cups minute rice
1 tablespoon red curry paste

Preparation:
Slice garlic and onions; drip oil and place in container at site.

Cooking Instructions:
Sauté onions and garlic for 1 minute, remove. Slice tofu into 1-inch thick slices; fry for 3 minutes each side. Combine all ingredients; simmer for 5 minutes, stirring occasionally. Serve over rice.

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Jim Blayney Jambalaya
Submitted by Jim Blayney

Ingredients (serves 2 to 3 hungry campers):
1 medium onion diced
1 tbsp of olive oil
1 bell pepper diced
3 cloves of garlic minced
1 lb of smoked sausage sliced (Kielbasa)
1 tbsp of Tony Cahchere's Original Cajun Seasoning (available in most supermarkets)
1 cup of long grain rice
2 cups of water

Cooking Instructions:
Heat oil in pan then add onion, bell pepper, garlic and sausage. Sauté everything until onion and peppers are soft, then stir in seasoning. Add rice and water, then cover and simmer for 15 minutes. The sausage is the only ingredient that cannot be left unrefrigerated for more than a day. For backpacking trips the sausage can be frozen and wrapped in foil for safe keeping. Also the veggies can be pre-chopped and put into zip-loc bags to cut down on chopping time.

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Hamburger N Hominy
Submitted by Carolyn Schultz

Ingredients (serves 4 to 6):
1 lb. ground beef or turkey (can be precooked with onion, crumbled and frozen ahead of time)
1 small onion chopped (or 1/8 cup dried minced onion)
1 can (approx. 12 oz.) tomato juice
1/2 tsp. salt
2 tbsp. chili powder
1 can (approx. 30 oz.) hominy, drained
1 small can sliced black olives, drained (or 1/4 cup sliced green olives with pimentos)
7-8 slices American cheese

Cooking Instructions:
Brown and crumble meat and onion together in a large skillet and drain excess fat. (If pre-cooking, let cool and freeze in a plastic storage bag. Add to skillet with rest of ingredients in next step.) Add tomato juice, salt, chili powder (save a little for garnish), hominy and olives. Stir together, cover and simmer for 15-20 minutes stirring once or twice. Top with American cheese and sprinkle with saved chili powder. Cover and cook for a few additional minutes until cheese melts. Serve hot right out of skillet.

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Pepper Hot Chicken
Submitted by Alesha Atkinson

Ingredients per person inside a foil packet:
1 chicken breast
2 small russet potatoes
Zucchini
Carrots
1/2 Tablespoon Peppered Vinegar; add or reduce peppers in the vinegar to taste
1 tsp Lemon Juice
1 tsp of water
Salt & Pepper

Preparation:
Take a square of tin foil and lay your chicken and vegetables in the center. Mix vinegar, peppers, lemon juice, and water together and pour over meat and veggies. Add a dash of salt and pepper. Fold tin foil so that no juice runs out and forms an "oven". Refrigerate or keep in cooler until ready to cook.

Cooking Instructions:
Cook on warm coals for 30-40 min depending on how hot your fire is. On a cook stove, put wrapped chicken in a pan on a medium hot burner and cook for 25-30 minutes.

DELICIOUS TIN FOIL DINNERS FOR CAMPOUTS

"Whether in the backyard or at camp, what Boy Scout (or camper) can resist these variations to the old tin foil dinner? Bonus: these ideas also work well in the kitchen oven."

Method:
Oriental Chicken: Place 1 boneless, skinless chicken breast sliced in strips and 1 cup frozen vegetables in center of foil. Combine 2 teaspoons soy sauce, dash garlic salt, sprinkle cayenne pepper (optional) and 1 tablespoon brown sugar. Drizzle over chicken and vegetables, wrap.

Breakfast Nest: Prepare one thin sausage patty made from lean country sausage, place on foil; add 3/4-1 cup frozen hash browns creating a nest in center; add one egg to the nest, wrap. Sprinkle with grated cheese just before serving.

Glazed Ham: Place one carrot thinly sliced or cut into thin julienne strips on foil, salt and pepper to taste; place 1/2” slice of ham on top carrots; place a slice of pineapple on ham; drizzle with 1 tablespoon honey, wrap. Try substituting sliced sweet potato for the carrot.

Ranch Chicken: Dip one boneless, skinless chicken breast in melted butter then in 1 packet Ranch dressing mixed with 3/4 cup corn flake crumbs and 3/4 cup grated Parmesan cheese, place on foil. Add sliced strips summer squash and bell peppers, wrap. Sprinkle with grated cheese just before serving. (NOTE: One packet dressing mixed as above will coat 4-6 chicken breasts)

Baked Apple: Slice apple in half, remove core creating a hollow in center of the apple. Place a tablespoon of brown sugar in hollow, sprinkle with cinnamon, and dot with butter. Wrap.

Orange Cupcakes or Muffins: Slice top off orange and scoop out the pulp leaving the rind intact (eat the pulp). Prepare cake or muffin mix; fill orange hollow 3/4 full with mix. Wrap.

Traditional Foil Dinner: Place thin hamburger patty in center of foil. Add thinly sliced carrots, potato cubes, and rings of onion, salt and pepper to taste, wrap. Sprinkle with grated cheese just before serving.

Seasoning Variations: Try one or more of the following: garlic salt, season salt, lemon pepper, 2-3 tablespoons cream mushroom soup, Italian seasoning, BBQ sauce, sprinkle Worcestershire sauce, chili powder, curry, steak sauce, etc (experiment)

Foil and Cooking Tips:

Use heavy-duty aluminum foil, place shiny side in, spray with non-stick spray to prevent sticking.

Create foil packets by wrapping foil around food using a drug-store wrap: Use foil 3-times the width of the food. Fold sides up creasing foil at edge of food. Keeping edges together, make a 1/2”- 1” fold and crease. Fold 2-3 times – leaving enough room in packet for food expansion and steaming during cooking. Smooth ends flat, make four small triangle folds on each end from edge of food to the edge of foil. Fold ends of foil in using 1/2” folds.

Cooking in conventional oven – pre-heat to 4500 F. Place prepared packets on cookie sheet in center of oven.

Stove top – preheat skillet with lid on medium heat. Reduce heat to simmer, place prepared packet in un-greased pan, cover with lid and cook 7-10 minutes on one side, turn and cook 5-10 minutes on second side.

Cooking Times vary, depending upon size of food pieces and the type of food – most dinners require 15-20 minutes.

Turn packets half way through cooking process, using oven mitts or leather gloves. Note - tongs tend to puncture packets.

All ideas create one tin foil dinner.

 

DON'T GET YOUR STORY IN THE NEWS!

Hiker Rescued from Waterfall
Jun. 30, 2004
Samantha Hayes reporting
A tense afternoon for rescue crews, after a hiker slipped and fell down a waterfall, landing on a small ledge.
The 19 year old hiker is at LDS Hospital tonight, suffering from back, neck and leg injuries. He was hiking with a friend in Rocky Mouth Canyon, located above Wasatch Blvd, at about 113th south.
It is a beautiful time of year to hike, so often its easy to want to go a little farther, climb a littler higher to see the next best thing.
That was what 19 year old Travis Metzger was doing when he slipped on a rock, and fell 30 feet onto a rock ledge in the waterfall.
His back aching, and legs unable to move, Travis Metzger reached for his cellphone- and it worked.
Shane Hudson, Salt Lake County: “ The victim himself called Sandy fire on his cell phone."
But it would be nearly two hours before rescue crews could get him down.
Darren Hunsaker, Search and Rescue Commander: “The water fall it tiered, so he fell from one tier to the other, the next tier was 150 feet."
Three of the rescuers repelled down the waterfall, stabilized Metzger, and secured him to an orange gurney. The others worked a complicated rope and pulley apparatus to get him down.
Steve Achelis, Salt Lake County Search and Rescue: “The difficulty was it was such a technical area, it was so steep and required a lot of technical skill. A lot of rope actions. Four teams running ropes, a lot of radio communication in trying to have everyone deal with each other."
And at the same time trying to assess Metzger's condition and not do anything to make it worse.
Steve Achelis, Salt Lake County Search and Rescue: “He was in the water, so one of the first things was we wanted to get him out of the water without increasing his injuries."
Once out of the waterfall, crews carried him down the quarter mile to the trail head where an ambulance was waiting with his father and friend inside.
Rescuers say this is an especially busy time for them. They warn everyone heading up into the mountains to be prepared and careful.
Steve Achelis, Salt Lake County Search and Rescue: “But be safe, because last 4th of July we had five calls out in 40 hours, its tough for a small group to do that many rescues.”
He also reminds everyone to take food and water, a change of clothes, and a cellphone, because it just might work, and hike with a friend.

Fallen Hiker Recovering in ICU
Jul. 1, 2004
Jed Boal Reporting
The hiker who dodged death when he fell into a waterfall may have a long battle to recovery. But his family is grateful he's alive.
Travis Metzger of Draper is not a hiker and found out just how dangerous the mountains can be, when you make a bad decision. The teenager is in intensive care with a serious back injury.
Travis Metzger is upbeat and joking and his family says he's the kind of guy who can fight through this adversity. Whether he'll walk soon or never again they don't know. That's tough on the family, but at least he's alive. The dramatic two hour rescue of Travis Metzger from Rocky Mouth Canyon was agonizing for his family.
Darvin Metzger, Hiker's Father: “He's not a regular hiker, that was one of his first excursions into mountain climbing, and probably his last."
Metzger and his girlfriend weren't prepared for a hike; they were just going to play in the falls. Metzger scrambled to the top of the waterfall for a better view. As he edged over the falls he lost his footing and plummeted 20 feet. He hit a rock ledge, the momentum carried him over, and he tumbled another eight feet to another ledge.
Darvin Metzger: “He was about a foot away from the next drop, which was about 120 feet to the rock. So he was a foot from death."
He rolled onto his back in the 40-degree water and couldn't feel his legs.
Darvin Metzger: “He thought he was going to die at first."
Metzger tells his father he pulled out his cell phone and called 9-1-1. The call was breaking up, but held together. Dispatch kept the injured hiker on the line until rescue crews found him a half-hour later
Darvin Metzger: “When he saw them up above he said he never felt such joy. He said, ‘I see them,’ and the dispatch lady cried."
Metzger's mother lives in California. She watched the rescue unfold on the internet..
Lori Lekvin, Hiker's Mother: “It was hard for me. I had to watch little video clips, seeing him laying there and I couldn't do anything."
The family is grateful to the rescuers. Metzger endured six hours of surgery on his crushed spinal cord. He has partial paralysis in his feet and a broken heel.
Darvin Metzger: “It brings tears to my eyes, every time I think if he's going to be able to walk again."
They'll have to see day to day how he develops. He's likely in for a long recovery. The family says they'll all face the challenge together.