TRAC’s Tuesday Tip
Issue 68: February 18, 2014
Dehydration
Check out this sweet Infographic about the impact dehydration has on your body:
http://visual.ly/water
A few of the highlights:
Deydration contributes to:
Fatigue: Water is the most vital source of energy in the body. Dehydration causes
the enzymatic activity in the body to slow down, resulting in tiredness and fatigue
High blood pressure: Blood is normally about 92% water when the body is fully
hydrated. When dehydrated, the blood becomes theicker causing resistance to
blood flow and resulting in elevated blood pressure
Digestive disorders: A shortage of water and alkaline minerals, such as calcium
and magnesium, can lead to a number of digestive disorders, including ulcers,
gastritis and acid reflux
Joint pain or stiffness: All joints have cartilage padding which is composed mainly
of water. When the body is dehydrated, cartilage is weakened and joint repair is
slow resulting in pain and discomfort
Weight gain: When dehydrated, your body often cannot eliminate toxins
effecctively thus storing them in fat cells. Furthermore, the body will not release
the fat unless it is sufficeintly hydrated to safely remove these toxins
Premature aging: When chonically deyhdrated, the body’s organs, including its
largest organ, the skin, begins to wrinkle and wither prematurely.
Did you Know?
 You should aim to drink 8 8-ounce glasses of water daily. Factors such as
exercise, environment, illness, pregnancy and breastfeeding,
 The average adult loses about 10 cups of water every day just by
breathing, sweating, urinating and eliminating waste.
 When you feel thirsty, you are already dehydrated
 Drinking two 8-ounce glasses of water before breakfast, lunch and dinner
while also cutting back on portions will help you lose weight and keep it off for at
least a year, according to research.
 Drinking cold water can speed your metabolism and burn calories. The
effects of elevated metabolism begin about 10 minutes after consumption and
peak 30-40 minutes after drinking.


Over the course of a year, a person who increased her water consumption by 1.5 liters a day would burn an
extra 17,400 calories, for a weight loss of approximately five pounds.
The number one source of excessive calories in a person’s diet is sugar-based beverages such as soda and fruit
juices. Just drink water!
Ways to drink more water:
1. Get used to it. There’s no substitute for good ol’ H2O.
2. Increase your consumption of fruits and vegetables with a high water content (like watermelon, tomatoes,
cucumbers, and celery)
3. Flavor your water with extracts, fruits, and vegetables. Try mint extract or mint leaves; frozen fruit like grapes,
strawberries, orange slices and pineapple chunks; or sliced cucumber or lemon juice.
4. Drink water at different temperatures to see if you enjoy it more.
5. Keep a water bottle with you at all times. Sipping from a water bottle can seem less daunting than pouring a big
glass of water and drinking it all at once.
http://healthyeating.sfgate.com/increase-water-consumption-hate-water-8265.html
Recipes of the week:
Greek Marinated Chicken
Serves 8
http://www.budgetbytes.com/2013/06/greek-marinated-chicken/
Ingredients
1 cup plain yogurt
2 Tbsp olive oil
4 cloves garlic, minced
½ Tbsp dried oregano
1 medium lemon
½ tsp salt
freshly cracked pepper
¼ bunch fresh parsley
3½ to 4 lbs chicken pieces
Instructions
1. To make the marinade, combine the yogurt, olive oil, minced garlic, oregano, salt, and some freshly
cracked pepper in a bowl. Use a fine holed cheese grater or a zester to scrape the thin layer of yellow
zest from the lemon skin into the bowl. Also add the juice from half of the lemon (about 1-2 Tbsp). Stir
until the ingredients are well combined. Roughly chop a big handful, or about ¼ bunch, of parsley and
stir it into the marinade.
2. Add the chicken pieces and marinade to a gallon sized zip top bag. Remove as much air as possible,
close the bag tightly, and massage the bag to mix the contents and make sure the chicken is well
coated. Refrigerate the bag for 30 minutes (or overnight).
3. After marinating, either cook the chicken on a grill OR preheat the oven to 375 degrees in preparation
to bake the chicken.
4. To bake the chicken, place the chicken pieces in a large casserole dish (9×13). Bake the chicken in the
preheated 375 degree oven for 45-60 minutes, or until golden brown on top
Lemony Cucumber Couscous Salad
Serves 6
http://www.budgetbytes.com/2013/06/lemony-cucumber-couscous-salad/
Ingredients
1½ to 2 cups Israeli couscous
2 medium cucumbers
¼ bunch parsley
1 medium lemon
2 Tbsp olive oil
¼ tsp garlic powder
¼ tsp salt
freshly cracked pepper to taste
3 oz. crumbled feta cheese
Instructions
1. Bring a medium pot of water to a rolling boil. Add the couscous and continue to let it boil for 5-7 minutes, or
until the couscous is tender. Drain the couscous in a colander or wire mesh sieve (if the holes in the colander are
too big). Rinse briefly with cool water to cool off the couscous, then allow to drain while you prepare the rest of
the salad.
2. Cut the cucumber into quarter rounds and place them in a large bowl. Take a big handful (or about ¼ bunch) of
parsley and pull the leaves from the stems. Roughly chop the parsley and then add it to the bowl with the
cucumber. Use a fine holed cheese grater or a zester to remove the thin layer of yellow zest from the lemon and
add it the bowl with the other ingredients.
3. Cut the lemon in half and squeeze the juice into a small bowl (you should get 2-3 tablespoons of juice). Add the
olive oil, garlic powder, salt, and some freshly cracked pepper. Stir to combine and then pour the dressing over
the cucumber, parsley, and lemon zest. Stir to combine.
4. Add the cooled and drained couscous and crumbled feta to the bowl. Gently stir to combine all of the
ingredients. Taste and adjust the salt and pepper as needed. Serve immediately or chill until ready to eat.
Notes
If you are substituting regular couscous for Israeli couscous, be aware that the cooking instructions are different. You
can substitute orzo for the couscous without any adjustments.