trish stratus: nu-trish-ion tips

A successful training program is accomplished by incorporating a well-balanced and nutritious eating plan.

Here's some food for thought:
Good nutrition allows you to respond effectively to the rigors of an exercise program
Without a proper diet you wont see the results you are trying to achieve
Stick with a basic group of foods and follow along with my workout regimen.

Develop a nutritionally sound foundation, allow an overall sense of wellness and receive excellent responsiveness through exercise, by following my tips below.

Trish Tips:

Stick with a basic group of foods and follow along with my workout regimen
Eat 5-6 small, balanced meals a day, approximately 3-4 hours apart
One protein source and one carbohydrate source (below) equals one "meal"
Drink lots of water to keep your system hydrated and flushes it out. I drink at least 1.5 - 3 L of water.
Take quality supplements to ensure your nutritional intake is properly balanced
Avoid refined or processed foods
Treat yourself on occasion. It's okay to cheat once in a while, use it as a reward or on special occasions. The last thing you ever want to feel is deprived.

Protein Sources(1g = 4 cal)

Egg whites (4-6)
Tuna (canned in water)(1 can)
Skinless boneless chicken or turkey breast (4-6 oz. Breast)
Extra lean ground beef or turkey (4-6)
Fish: haddock, cod, sole, orange roughy, trout, pickerel, whitefish
Red meat: inside round or flank steak
Skim milk products (nonfat only; nonfat -= less than 1 per cent
Protein shakes (primary ingredient should read whey protein isolate & egg albumin)

Carbohydrate Sources(1g = 4 cal)

Oatmeal, oat bran: plain forms (1 cup)
Cream of wheat, cream of rice, shredded wheat biscuits
Rice, rice cakes (1 cup, 4-5 cakes)
Potatoes, sweet potatoes, yams (medium size)
Plain or whole wheat plain pasta (durum semdina only)
Non-fat breads (monastery or farmers rye, whole wheat pita bread, sour dough, heavy bagels, etc)
Fruits; all kinds
Raisins (sun - maid only)
Beans and peas (lima, soya, lentils, etc)

Condiments

Pam cooking spray
Mustard
Ketchup
Hot sauces
Honey
Mrs. Dash spices (various blends)
Sugar-free Koolaid, Crystal-Lite
Soya sauce (low sodium)

Water

Water plays an important part of every body function. In fact, it makes up 70 per cent of an athletes body, so it is absolutely essential to keep your body hydrated especially if you are leading an active lifestyle. Some of water's many talents include:

Boosting your endurance during prolonged exercises
Helping you digest foods
Curbing your appetite to potentially aid in weight loss.

You can enjoy water in its pure form, but some find they can't drink a lot of plain water, what I like to do is add some surgar-free kool-aid or Crystal Light to my water to spruce it up!! Trust me, a blast of fruity flavour goes a long way…especially if you are trying to get at least 1.5 L a day.