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.

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) Recipes and Resources Check out some of Trish's Recipes Nutritional food database

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.