Staying Hydrated During the Winter

Just because the temperature outside drops, and we are not sweating as much doesn't mean we should ignore fluid consumption! Yes, It is a constant battle to keep our bodies hydrated throughout the year. Especially during the winter when cold beverages don't seem as appealing as that 100 degree August afternoon. In fact, dehydration can be just as common in the winter as in the summer. Since our bodies aren't sweating as much it is easy to overlook the signs of dehydration. This can lead to cramps, exhaustion, muscle fatigue, and loss of coordination. Dehydration during the winter can also leave your body more susceptible to the common cold and flu.
So, what are some keys to staying hydrated and healthy through the winter? First, remember that the rules of hydration are the same in any weather. Keep in mind the signs of dehydration. Drink plenty of water, even before you are thirsty. Thirst is a good indicator that you are already on the path to dehydration.
Drink water before, during, and after workouts. Try to consume 1 to 2 cups of water at least an hour before a workout. Then try to consume 4-8 oz of fluid every 30 minutes of physical activity. A good bench mark is the color of your urine. It should be light or clear unless you are taking supplements, then you may notice some darker color. Don't forget to consume fluids throughout the entire day, especially post workout.
Another useful reminder is to drink a glass of water when you choose that hot Starbucks beverage to warm yourself up!!! KEEP DRINKIN' Trainer Todd

Trainer Todd's Recipe of the Week

Cranberry and Herb Turkey Burgers
6 tablespoons whole wheat couscous
1/2 cup boiling water
2 tablespoons extra virgin olive oil
1 small white onion, chopped
1 celery stalk, minced
1 tablespoon diced, fresh thyme
1 1/2 teaspoons chopped, fresh sage
1/4 cup dried cranberries, chopped
1 pound 95% lean ground turkey

Place couscous in bowl add boiling water and let set until water is absorbed, about 5 minutes. Preheat grill to medium high.
Heat oil in a large skillet over medium heat. Add onion and stir for about 1 minute. Add celery and cook until soften, about 3 minutes. Add thyme and sage. Cook about 20 more seconds until fragrant. Transfer the mixture to the bowl with the couscous, add the cranberries, and stir until thoroughly mixed. Let sit until cooled, about 5 minutes. Add turkey and mix. For mix into 6 patties.
Cook over stove top, coat a large skillet with nonstick spray. Set pan over medium high stove for about 2 minutes. Add patties, and reduce heat to medium and cook for about 4 minutes. Turn patties and cook on the other side for 2 minutes. Cover and cook until lightly brown, but juicy. Thermometer should read 165 degrees.
PER SERVING
220 kCalories
16g Protein
2g Dietary Fiber
11g Fat
15g Protein
3g Sugar
Serve with whole buns, or whole wheat flat bread for fewer calories. Don't forget that side of fruit to complement the meal. This is a good source of protein, and a GREAT power source with the couscous!!

Trainer Todd's Recipe of the Week

POWER SMOOTHIE
This recipe will make 2 8oz servings
1 cup skim milk
2 tablespoons low fat vanilla yogurt
2 teaspoons peanut butter
2 teaspoons or 1 heaping scoop chocolate whey protein
3/4 cup instant oatmeal cooked
6 ice cubes

per serving
220 calories
12 grams protein
29 grams carbohydrates
4 g fat (1.5g from saturated)
118 milligrams sodium
3 grams fiber

This is a GREAT post workout smoothie. Add a shot of espresso to get that caffeine kick. Simply put the ingredients in a blender and hit the switch. The peanut butter will make that clean up interesting!!! BOTTOMS UP, Trainer Todd

Training through an illness

As winter approaches and the temperature outside drops, many of us will pick up that first runny nose, cough, flu and cold! It is the age old question " Should I stop working out while I'm sick?" or "Should I tough it out and workout through my sickness?" Well, Mom would tell you to rest up, get plenty of sleep, and consume plenty of fluids. I remember my old high school P.E. teacher would tell me to sweat it out and run laps, which usually made me sick in bed the next day. For most of us, We push through the daily grind and address our sickness over the weekend. Suprising enough, there is not a lot of research on the subject. The basic guidelines if you don't have a fever, and the illness is above the neck easy to moderate exercise may be beneficial in speeding up the recovery process, while reducing your symptoms of the illness. If your symptoms are fever, swollen lymph glands, body aches, and extreme fatigue you should refrain from exercise. Your immune system has been compromised, and recovery is needed. You won't benefit from training through this, but just prolong recovery. A few days off from exercise is better than a few weeks. I also like the common sense approach of listening to how your body is feeling. I know this is tough for you hard core athletes, but you won't lose your fitness level by taking a few days off to recover from an illness. TRAIN HARD, REST HARD!!! Trainer Todd