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

Trainer Todd's Recipe of the Week

Grilled Italian Skirt Steak
12 oz skirt/ flank steak
1 can 15.5 oz cannellini beans
1 large red onion
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1 Tbsp fresh chopped rosemary
2 cloves garlic, minced
juice of 1/2 lemon

In a medium pan over medium heat, cook the onion in half of the olive oil for 10 minutes, until soft and slightly brown. Add the vinegar and cook another 5 min.
Heat a pot with remaining olive oil over medium heat. Add garlic, beans, and rosemary and cook for 5 min. Use a potato masher to roughly mash the beans. Add lemon juice to taste.
Heat a grill, grill pan over high heat. Grill steak for 3-4 min per side for medium rare. Slice and serve over the beans and spoon onion on top. Makes 2 servings.

Roughly 580 calories, 56 grams protein, 41g carbohydrates, 21g fat, 8 g fiber.
This is a GREAT post workout meal for protein content. Serve this with a green salad and you are good to go!!

HOLIDAY CHEER

With the Holiday season approaching, now is the time to focus in and prepare your workout routine for the end of year. I see a trend every year as the Holiday's approach. The workouts drop off as we get busier with parties, family, and travel.
This year let's get focused and prepared to keep a workout routine through the new year. Even if you downscale your regiment as long as you keep active. Your body will thank you come January 1st, when you make those new year resolutions.
Don't forget to pack those workout clothes if you are traveling. Find a gym close to where you will be staying at and drop in a class or hit the trail for a hike. Sign up for a Turkey Trot or Jingle Bell run. Most hotels have gym and cardio equipment, so set 1 hour a day out of your schedule to get that workout in.
Try to monitor that Holiday diet as well. We are all human when it comes to mom's home cooking, but MODERATION is our friend. The more you think about diet and exercise over the Holiday's the easier it will be when you return to your normal routine. You will feel better!!! ENJOY THE HOLIDAY'S, Trainer Todd

Trainer T's Recipe of the Week

Chinese Pineapple Chicken with Black Bean Sauce
4 medium scallions
1 Tbsp ginger root, fresh, chopped
2 medium garlic cloves, minced
1 LBS uncooked boneless, skinless chicken breast, cut into 1 inch cubes
20 oz can pineapple, packed in juice, tidbits
1/4 cup black bean sauce
2 cup cooked brown rice

Coat a large nonstick skillet with cooking spray and set pan over medium- high heat. Add scallions, ginger, and garlic; cook until soft around 3 min. Add chicken and cook until lightly browned on all sides, stir often, around 5 min.
Add pineapple with its juice, and black bean sauce to skillet; bring to simmer until chicken is cooked through, around 5 min.
Divide rice into 4 plates and spoon chicken mixture over top.
Makes 4 servings or roughly 1 cup of chicken and 1/2 cup rice per serving.

This is a GREAT post workout meal. Serve this meal with a salad, and you are hitting all of those food groups. CHEERS, T

ENJOY YOUR FITNESS

HELLO ALL!! I was reminded by one of my clients this week that you should enjoy your fitness. Whether it is yoga, Pilate's, resistance training, running or hitting the elliptical in the gym you will tend to see better results if you look forward to fitness during your daily grind. You will more likely to stick with it over the long term as well. This helps with that rollercoaster weight loss and inconsistant fitness levels.
In a time where fitness modes are analyzed and media blitzed to the popular Hollywood fitness trends. Every year there are new products, exercises, and training methods that will get you "fitter faster". Sometimes it all seems overwhelming. What fitness modes should I choose to loose the pounds faster? What trainer is the best and most efficient? What overpriced fitness equipment do I buy this year to use as a clothes hanger? The one thing we overlook in these decisions is simply What activity do I like? I take it for granted. I put on my running shoes and hit the pavement. Running is my decompression, my office, my therapist, and my euphoria. Those of you who have felt that exercise high know what I mean. So sit down and ask yourself "WHAT FITNESS DO I ENJOY?" Make a list of the pros and cons of a few exercise modes. If you haven't found it yet, try something new. Stretch that comfort zone. Who knows, you might like it!! TRAINER TODD