Salt Stains

Have you ever had salt stains on your skin or clothing after or during a tough workout? I have experienced this in the past myself. I always wondered if this was the norm or was I doing something wrong with my diet or fluid, supplement intake. Here is a response from Dr. Bill Misner, Ph.D. who frequently writes for Hammer Nutrition. Generally, salt stains are an indication of profuse fluid loss response to hyperthermia, excessive dietary sodium intake above needs or a combination of both conditions. The average American diet packs in around 6000-8000 mg of sodium when the body only requires 500 mg each day, with a high upper recommendation of 2400 mg. The more profuse one perspires, the higher the rate of sodium excreted, hence the salt stains relative to diet or rate of fluid loss. Of course, we are keeping it simple and not weighting this down with too much research data. This is something to think about next time you notice those salt stains on your favorite dry fit shirt after an intense workout. Trainer Todd

Quote of the Week

"The week before a big race you should feel restless, like an animal locked up in a cage. Then, on the day of the race, let this stored energy out for the race!"
-Dr. Bill Misner, Ph. D.

Workout Depression

HELLO ALL!! I was reminded of our old friend post race or post goal training DEPRESSION the other week after attending a local triathlon. This experience occurs after we train and prepare for a extended period of time building up for an event or attainment of workout goals.
I experienced this myself a few years ago after I ran my first marathon. I spent several months preparing for the event. I was very strict with my training regiment. I experienced many ups and downs through the process. Then in a few hours it was over. I felt good and was happy with my accomplishments. A few days later I had a feeling of depression and major let down. I had no motivation to even put on my running shoes, plus the fact that I had let my diet go. I remember spending a lot of time on the couch watching television with no ambition to work up a sweat. Finally, I decided to quit sulking and got back at it. I started with cycling some easy recovery miles and complimenting that with some challenging personal training sessions to shock the mind and body. Yes, It worked and I came out of the post race haze. I was able to set new short and long term fitness goals as well.
So, Next time you have completed those fitness goals or finished that race take time to relax and let your body recover. Try a new mode of exercise or activity. Group training events are a great way to get motivated back into it as well. Whether it is a round of golf, tennis or a yoga class stay active and keep that diet clean. Take your time to research and set some new short and long term fitness goals. You will feel better menatally and physically for it! GOOD LUCK, Trainer Todd

Recipe of the Week

Mediterranean Pasta with Fire Roasted Tomatoes
2 LBS medium plum or cherry tomatoes(10-12), halved lengthwise
1/2 cup olive oil
2 cloves garlic, minced
1 tbsp Italian seasoning
1/2 tsp crushed red pepper
1/2 tsp sea salt
1/4 tsp black pepper
8 oz whole wheat pasta, fettuccine

Place tomato halves, cut sides up, in foil-lined 15"x10"x1" pan sprayed with non stick cooking spray. Mix 1/4 cup oil, garlic, and seasonings in small bowl. Spoon over tomatoes. Drizzle with 2 tbsp of the remaining oil.
Roast in preheated 400 degree oven 45 to 60 min until tomatoes are soft and browned on top.
Prepare pasta as directed on package. Drain well. Place 1/2 of the roasted tomatoes and remaining 2 tbsp oil in a large bowl. Coarsely mash tomatoes. Add pasta and remaining tomatoes; toss to mix well. Sprinkle with shredded Parmesan cheese and additional crush red pepper. ENJOY, Trainer Todd

Recipe of the Week

Southern Peach Glazed Chicken
4 - 4 oz boneless, skinless chicken breasts
salt and ground black pepper to taste
2 tsp canola oil
1/2 cup minced onion
2 tbl bourbon
1/4 cup chicken stock
1/2 cup all fruit peach preserves
4 tsp chopped fresh mint leaves
1 tbl fresh lemon juice
1 tbl cider vinegar
1 tbl sugar

Season the chicken with salt and pepper. Heat canola oil in a cast iron skillet over medium heat. Add the chicken, cook covered for 3-5 minutes. Turn the chicken, cook, covered, for 2 m in longer. Add onion, cook, covered for 2 min longer. Remove the chicken and onion to a plate, cover, and keep warm. Return the skillet to medium-high heat and add bourbon. CAREFULLY flambe', tilting the pan away from you. When the flames subside add the stock, peach preserves, mint, lemon juice, vinegar, and sugar. Stir with a wooden spoon, being careful to incorporate all the brown bits. Cook, stirring occasionally, until the mixture has reduced to a sauce like consistency. Add reserve chicken and any accumulated juices. Plate chicken and top with sauce.
I tried this the other night. I substituted rum for bourbon and basil leaves for mint. It turned out GREAT. You can tell your friends that you flambe' and made a peach reduction sauce. I know, It sounds fancy like Top Chef. Be careful of the flames when you flambe'. DELISH, Trainer Todd