Triathlon For Weight Loss

Be Awesome.

Dear Awesome Triathlete, Welcome to Triathlon Personal Trainer!

We are SO glad you are here and we are honored to be able swim, bike, run & eat along with you on your weight-loss journey!

This is YOUR year!

The purpose of this nutrition guide is to give you all the information you need to know, without boring you with the needless theories, jargon, and inconclusive studies that bring about confusing and conflicting thoughts.

It can be hard to follow all those diet books that tell you exactly what to eat all the time.

What if you don’t like the food that is on the meal plans for the next 6 weeks? Or what if you don’t like to cook? If that’s the case, it will be pretty hard, if not impossible, to stick with the program.

Because we don’t know what kind of foods you like to eat, we won’t tell you what to eat.

Instead, we want to teach you how to eat.

We believe in the “teach a man to fish” proverb. If we teach you how to choose foods that are healthy and delicious, then you will succeed in your long-term goals of becomming a lean and toned triathlete.

You will see the words: Be Awesome throughout this plan. We want you to know that we think that you are awesome RIGHT NOW, at this very moment, and we want to remind you of that fact. But most of all, we want you to believe it.

Doing a triathlon or loosing weight is not what makes you awesome. You’re awesome because

You are fearfully and wonderfully made

by God for an incredible purpose.

If you have negative thoughts and messages about yourself replaying over and over in your head from the moment you wake up in the morning till you go to bed at night, you won’t be inspired or motivated to change because you are subconsciously telling yourself that you’re not worth it. But you are.

You are worth it.

There is something powerful about speaking truth out loud. So, when you wake up in the morning, we want you to look at youself in the mirror and speak truth. You can say soemthing like “I’m awesome. I’m strong. I’m worth it”. After a few weeks of speaking truth to yourself, you will notice that you begin to believe it and you will feel vibrant, confident and ready to conquer whatever life throws your way.

You’re awesome. You’re worth it. You’re brave. You’re strong. You’re beautiful. You can do it. You are precious. You are wanted. You are loved. You have what it takes.

“ Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life” -Anthony Robbins You’re awesome. We believe in you. So let’s get started!

Davey & Jess

Chapter 1 Food For Thought - Nutrition Overview Chapter2 Fast Start Fat Loss Guide Chapter 3 Simple Strategies Chapter 4 Metabol Boosters Chapter 5 Swim, Bike, Run & Eat Chapter 6 Shakes & Smoothies Chapter 7 Our Favorite Recipies Appendix Weight Loss Cheat Sheet Food Journal Notes

W

hen you put something in your mouth, chew it (hopefully), and then swallow, it

begins a process that is vital to life. Food is broken down into macronutrients and then micronutrients.

Macronutrients are considered carbohydrates, protein, and fat.

Micronutrients are even smaller and consist of things like vitamins and minerals.

Carbohydrates - Sources of Energy I don’t know of anything more controversial right now than the subject of carbs.

Carbs can be confusing and we don’t want you to be mislead by all of the fad diets or blanket statements saying that carbs are bad for you and that they make you fat.

Don’t cut carbs out of you diet completely—just rethink them.

To begin, carbohydrates play an important role in many bodily functions and are the primary energy source for your cells, especially as you train for your triathlon. You can certainly lose weight while eating carbs but you need to use them to your advantage.

The key is choosing the right kind, eating them at the right time, and using moderation.

Many of our clients once thought that a calorie is a calorie is a calorie. But let me tell you that not all carb calories are created equal. Although the basic building block of all carbs is a sugar molecule, here’s the kicker:  Some carbs enter the bloodstream faster than others 

So why is that important?

Here’s why.

You may have heard of the Glycemic Index. Basically, the Glycemic Index (GI) is a system that is used to classify carbohydrates by how much they spike your blood sugar.

Highly processed foods like white bread, white rice, white sugar, and such, have a higher GI. These foods are so easily digested because they are already refined and so they cause your blood sugar to rise rapidly.

In contrast, lower GI foods, such as oatmeal, wheat bread, or brown rice are broken down and digested more slowly, allowing the body to use the sugars for fuel little by little instead of storing them as fat.

When too much sugar enters your blood stream that quickly, bad things happen.

Unfortunately, it can’t all be burned for energy at once and so the excess is stored as body fat directly on your hips, thighs, belly and butt!

In addition to being less likely to appear in your saddle bags, lower GI carbs are good sources of nutrients and fiber, help you to feel fuller longer, and keep your digestive tract moving along smoothly.

Another reason you don’t want to completely eliminate carbs from your diet is that when the blood sugar is too low and there are not enough carbs in your system, your body may start to break down your muscles to use as energy. You worked hard to build those muscles, and since carbohydrates are your body’s first choice for energy, make sure you eat some at every meal. Your muscles will thank you!

The average person’s digestive tract is about 20 feet long. That means your food has to travel the length of a tractor trailer to be digested. Now, think about what white flour looks and feel like after it gets wet.

Dr. Oz likens it to toothpaste.

Now imagine how difficult it is for that “toothpaste” to travel 20 feet.

The point is, stay away from white carbs and choose carbs with fiber to help keep your digestive tract moving, instead of getting stuck—like toothpaste.

When choosing your carbohydrate, eat more fibrous carbs such as fresh and steamed vegetables, steel cut oats, and whole wheat bread.

Eat your starchy carbs early in the day because fat cells are more sensitive to insulin output than they are in the evening and will be able to use it for energy in the morning.

For instance, if you were to have a baked potato, eat it for lunch rather than dinner.

Not only that, but you don’t need a whole lot of energy right before you go to bed.

All you need to know: 

Cut out refined sugar, white bread, white rice, white sugar and foods that are made with them. Think “toothpaste.”



Think fiber when thinking carbs. Go for an abundance of fibrous carbs, which are vegetables, and fruits.



Choose carbs that are as close to their natural and unrefined state as possible.

Protein - the body’s basic building block Protein is an important staple in the “look good, feel good” lifestyle. It is the basic building blocks for your body to grow, repair, and function on a cellular level.

However, there are some rules you must know in order to gain the benefits of protein and avoid the potential, unhealthful dangers.

All protein is not alike. Some of the protein you eat contains all the amino acids needed to build new proteins (rebuild your muscles). These are called complete proteins because they contain essential amino acids, or the amino acids that your body can’t produce by itself.

Q: What are amino acids?

A: They’re the building blocks of protein

Red Meat

Fish

Many game Fish and meats, such as shellfish are bison or buffalo lean complete and venison, protein foods are leaner than which are cattle but still particularly rich contain the in essential same amount minerals. quality protein

\

Eggs *Most of the protein an egg has is in the white.

Poultry center-cut pork chops, pork tenderloin and ham. chicken thighs, legs or breasts and turkey or duck breast.

Soy soy milk, tempeh, tofu, miso and edamame, or fresh green soybeans.

Calories and Energy Energy (calorie burning) is also used for the digestion process. Anywhere from 10- 30% of calories are burned simply by the digestion process. This is called the thermic effect of food. Protein is slightly harder and slower to digest than other foods, which keeps you fuller longer and burns a few extra calories.

Every little bit helps!

Some protein sources are packed full of healthful fiber and micronutrients, such as beans, nuts, and whole grains. These are foods that you will want to try to get most of your protein from.

Other protein includes too much unhealthy fat, like marbled beef and whole milk products.

Fish and poultry are both excellent choices for meat eaters as lean protein sources.

Although not completely vegetarian, we personally have more vegetarian tendencies because of the health benefits. However, if you do eat meat, poultry, and dairy products, we highly recommend eating organic, grass-fed, free-range products.

Avoid processed meats like hot dogs, sausage and bacon, lunch meats, canned meats, etc., at all costs. These foods have been linked to all types of chronic diseases and will not help you to lose weight or look healthy.

You don’t need a ton of protein, but it does help with your satiety (feeling full and satisfied), so eat some healthy protein choices with every meal.

A very general rule for a normal, active person is 0.5 to 1 gram per pound of body weight a day. A 120lb woman should eat between 60 and 120 grams per day.

All you need to know:  Make sure your sources are LEAN. This means if you are not vegetarian, selecting meats that have minimal fat and cutting off any excess fat that is visible.  Mix it up with a variety of lean, organic protein sources.  Go for protein sources that also contain fiber like beans, legumes, brown rice and other grains.  Limit red meat and whole dairy to minimize saturated fats.  Balance quality carbs, like fruit and veggies, with your protein at each meal. ______________________________

Fat—friend or foe?

Similar to carbs, the topic of fat is also a very controversial subject. It won’t benefit you to just oversimplify it by saying “fat is bad.” So let us break it down and give you the skinny on fat.

Fact: Eating fat does not necessarily make you fat, and not eating fat does not necessarily make you thin.

Dietary fat intake requires a delicate balance because it is the most likely macronutrient to be absorbed and stored as body fat. That’s because it contains twice the amount of calories than protein or carbs.

Fat = 9 calories per gram Protein & Carbs = 4 calories per gram

It is also harder for your body to break down fatty acids to use for energy and that is why they are sometimes more likely to be stored as fat. But you can’t cut out fat altogether.

“Good fats” are actually beneficial for you and can help your heart and skin stay healthy as well as balance hormones that are vital to transporting and storing vitamins, muscle recovery and your overall well-being.

Eliminating fat altogether will shut down your fat burning and lean muscle-building efforts.

Fat doesn’t necessarily make you fat, but it can; so it’s all about consuming the correct kinds in moderation.

Polyunsaturated fats, or Omega 3’s and Omega 6’s, are found in flax seeds and fish. These are considered healthy fats that help protect your heart, nourish your skin, and can help to boost your metabolism because of their lipolytic (fat- burning) properties.

Monounsaturated fats Healthy fat sources that come from nuts, avocados, olives, and vegetable oils, especially extra virgin olive oil.

Saturated fats They are usually solid at room temperature (look in your pan after cooking bacon) and are the unhealthy fats. These fats are found in meat and dairy and are much more likely to make you fat. These also increase the risk of heart disease and cancer. Be sure to choose meats and dairy products low in fat and cut off any excess animal fat found on meat.

One exception for saturated fat is tropical oils, such as, coconut oil, palm oil, and cocoa butter. These natural, plant-based, saturated fats have numerous health benefits.

For example, coconut oil is largely comprised of a healthy saturated fat called lauric acid.

Another is the healthy fat from cocoa beans, which has high amounts stearic acid. Both lauric and stearic acid are medium chain triglycerides, which are known for being good energy sources & support thermogenesis (a.k.a. - fat-burning).

*Just make sure your tropical oils are minimally processed.

Did You Know?

Are you cutting too much dietary fat?

Studies show that a diet consisting of 20% of calories from fat significantly reduces heart disease and promotes weight loss while satisfying your hunger. However, while a diet of 10% or less fat also reduces risk and weight loss, but you’ll end up feeling deprived and hungry.

Trans Fats Trans fats are big, bad fats. These are definitely no-no’s! Trans fats are chemically altered and invented by commercial food processors to increase shelf life.

These unnatural fats are hard to digest, raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and induce cancer-causing free radical damage. According to one Harvard study, just 7 grams or 3% of daily calories of trans- fats increases heart risk by 50 percent.

That’s only one small order of fries.

As bad as trans fats are, you’ll unfortunately find them in most processed foods…

*Stay away from margarine, fried foods, commercially baked goods, and any other “partially hydrogenated” ingredients. Check the label on your jar of Skippy! These dangerous oils are literally in almost all processed food, on the shelves of grocery stores, and in the deep fryers of every restaurant.

All you need to know:  Shoot for about 20-25% of your total calories to come from good, healthy, minimally processed sources of fat.  Minimize saturated fats that come from animals, especially if it is not organic, and avoid fried foods.  You can add flax seeds or flax seed oil to shakes and smoothies to slow digestion and inhibit the insulin reaction. This can help increase fat mobilization (your body burning fat). __________________________

Fiber - Keeps Things Moving Smoothly I know we all hate to talk about it until we’re over the age of 65, but bowel movements are an important part of being healthy and staying lean.

We like how Skinny Bitch, by Rory Freedman and Kim Barnouin, put it, “you have to be a champion crapper.”

Enough fiber in your diet helps to keep you feeling full, slows down blood sugar absorption (a very good thing, remember?), and keep your digestive system from serious disease.

Let fiber do its good work in carrying away toxins! If you’re not “going” several times a day, you may not be as healthy as you think.

Find your fiber from whole grains, fruits, and a variety of vegetables. You don’t want to rely on a supplement powder or pill for your daily fiber intake—remember we’re going for the most natural state of whole foods. Be sure to consume 25-35 grams of fiber everyday.

All you need to know:  You simply have to get lots of fiber in your diet everyday if you want to stay thin, feel full, and be healthy (detoxified).  Get your fiber mostly from a broad variety of fruits and vegetables.  Drinking lots of pure water helps keep things moving smoothly. _________________________

Portion Control If we can be totally honest, there is one thing we hate about diets.

Portion control.

Even though the food we eat is healthy, the meals we cook are very tasty. With food so yummy, the natural tendency for us is to overeat. “It’s just so good, we can’t stop! “ The problem is that when you consume excess calories they have to be accounted for.

And since we don’t have hours to spend everyday doing cardio to burn them off, we have to find a place to stop and take control during the intake..

Here are some of the best things we’ve found to help with portion control:  Prepare and serve less food. When it’s gone, it’s gone.  Use a smaller plate. Use optical illusions to your advantage.  You don’t have to clear your plate. Save the extra food for tomorrow!  Slow down and sit down to enjoy your meals with someone.  Eat slowly, and chew well and savor each bite.  When eating out, ask for a to-go box as soon as you get full. If we don’t do this we will sit there and pick at everything until it’s gone and then we’re so full we can hardly move. Another way to control overeating is to ask for the box first and divide your meal in half. Restaurant potions are ridiculously huge these days, so eat half and take the rest home.

The good news:

UNLIMITED

You can eat an amount of fresh leafy green veggies and fruits! Load up on spinach, kale, cucumbers, bell peppers, celery, tomatoes, brussel sprouts, broccoli, cauliflower, asparagus, apples, pomegranates, oranges, grapefruit, peaches, mangos, strawberries, kiwis, pineapple, blueberries, pears, cherries & watermelon!

These fruits and vegetables are packed with amazing nutrients & fiber and they will not only nourish your body & give you vibrant energy, but they will keep you feeling full longer!

Fuel Think of your food as the sticks and logs you would throw onto a bonfire. Food is basically the energy that your body runs on. If you throw on a few small sticks at a time, they burn and the fire keeps going.

On the other hand, if you throw a huge pile of logs on the fire at the same time, the coals are snuffed out and the logs remain unburned. Overeating puts a big burden on your body and sabotages your fat-burning, weight loss efforts. _______________________

Nutrient Timing Here’s a big secret for a small waist:

When you eat actually has great implications for helping you to lose weight and keep it off for good.

Plus, we’re sure that you want to gain the full benefits of your triathlon workouts too! So let us give you the tricks you need to know about when to eat.

First, don’t skip breakfast. We know you’re on the go as soon as the alarm goes off, but you have to get into the habit of getting in some “breaky”— even if it’s light.

One of our clients once told us, “But if I skip breakfast, then I don’t get hungry.”

That’s exactly our point!

If you skip “breaking your fast,” you’ll shut down your metabolism for the rest of the day.

After you have eaten breakfast, try your best to not go much longer than 3-4 hours without eating.

This principle is one of the most important keys to keeping your metabolism up while maintaining your blood sugar and energy levels. This means that you may not feel hungry by the time you need to eat again, but that’s perfectly fine.

If you go too long without eating your body will stop burning body fat and start storing it.

Not cool! We find that if we eat earlier, rather than later, we can eat much less to be satisfied at my next meal.

You may find that eating this often will take some getting used to. But you’ll soon like the way it makes you feel.

Instead of feeling full

& sluggish after a large meal, you will feel light & refreshed and ready to continue on with your workday.

New research has even shown that the human digestive system is designed to eat more frequent meals throughout the day.

Food Variety Include a large variety of items in your diet.

Apples bananas and oranges are great, but try and add variety in your choices by looking for rich and dark colors. Think of the colors of the rainbow. Things like berries, kiwi, mango, cantaloupe, --all different colors--all specialized in nutrients of their own. Likewise, oatmeal is a great breakfast, but try and add variety with other grains like barley, quinoa, and millet.

Pre-Workout If you are eating every 3 hours like we recommend, then you will always have plenty of energy to have an awesome triathlon training workout!

A piece of fruit on your way to the gym is a perfect pre-workout snack. Another one of our favorites is whole grain toast with natural peanut butter and banana slices. This will help fuel you through intense sessions because it contains complex carbohydrates, protein and healthy fat. Yum!

Also, it’s a good rule of thumb to eat a small meal or snack or else you will be slowed down by a gurgling side ache. We’ve been there and are done with that!

If you’re on the go, grab an energy bar to munch on before your workout. Be careful of energy bars that claim to be “healthy” and “packed with protein”. They may also contain an enormous amount of sugar and dangerous chemicals.

Some of our favorites are Bonk Breaker bars, Lara bars and 22 Days Nutrition bars.

If you workout in the morning, feel free to enjoy some black coffee or green tea to help you wake up. Just make sure you also drink plenty of water!

Post-Workout After your workout you will have to refuel your body and rebuild your muscles. You’ll want to have a healthy meal consisting of roughly 60% carbs and 40% protein soon after you complete your session.

Eating within 30-60 minutes after your workout is best.

This is called “the window of opportunity” when your body is most receptive to absorbing and putting the nutrients to use.

By doing this you will keep your metabolism elevated, give your body nutrients to recover and rebuild, and keep yourself from feeling famished and overeating at your next meal.

Drinking a protein shake with half a banana and a handful of fresh berries is my personal favorite recovery meal.

Eat dinner earlier and eat dinner smaller. You will be amazed at the progress you’ll make from simply modifying your evening eating habits. 

First, change your thinking that dinner is the biggest meal of the day.



Second, try and limit the starchy carbs (like bread, rice, pasta, potatoes) later in the day. And don’t eat just before going to bed. That would be like throwing a bunch of wood on the fire just before you try and put it out and go to sleep.

Before bed Not eating late at night is one of the toughest parts about lean-body eating. It’s not that you have to go to bed hungry, but by tapering off the calories in the evening, especially the calories from carbs, you’ll witness fast progress firsthand and have a flatter belly by morning.

Also, plan your meals ahead of time.

This means that if you are going to be away from home for 8 hours, you’ll have to pack for at least two meals. Don’t ever get caught feeling hungry without food—you’ll be tempted to go through the fast food drive-thru.

Also, plan what to eat or drink directly after your workout. We like to prepare ahead of time and take a shake with us to the gym or have the ingredients in the blender, ready for when we get home.

Another strategy that we’ve found helpful is to have a meal prep day. Designate one day a week to chopping veggies for dipping into hummus, cooking up chicken to top salads, baking a batch of kale chips to snack on, and packing some quick-grab-and-go snacks.

A little prep goes a long way! We’ll give you some more helpful strategies to optimize your weight-loss in chapter 3, but for now, just remember this:

If you have healthy food in your fridge, you will eat healthy food!

_________________________

Sneaky Calories We like counting calories about as much as we like filing our taxes every April.

The good news is that we don’t make you count calories in this nutrition plan because we think that is exhausting and takes away from your enjoyment of what you’re eating. It’s hard to savor a “cheat meal” or even a healthy snack if you’re focused on how many calories you’re consuming. So, no calorie counting here! The important thing is that we want you to be

aware of sneaky, hidden calories.

Did you know?

You can consume up to 300 extra calories when flavoring food with sugary bbq sauces, creamy dressings, salty soy sauce, pre-made seasoning packets, and butter.

In this nutrition plan, we’ll give you some great ways to flavor your food and drinks without adding empty calories or excess sugar and salt.

Clean-burning fuel Feed your body with healthy foods to keep your metabolism burning at its best. Junk food is loaded with so many chemicals that your body has to exert more energy trying to protect itself from the pollutants. If you are not reaching your weight-loss goals, you may need to try and cut some additional calories.

Good areas to starting looking for extra calories are in condiments and dressings and calories in beverages. Keep in mind that the chemical preservatives in processed foods make your system more inclined to hold on to body fat as a protective mechanism.

Weight loss and calories If you want to lose weight, you will have to either crank up the output (exercise) or lower the input (eating). The trick is to do it in a way that helps you lose weight and burn fat fast. At the same time, you want to avoid creating to big of a deficit that it triggers your body’s survival instinct mode and slows your metabolism.

Basal Metabolic Rate (BMR) is how many calories you burn by just sitting there doing nothing. Even though you are not moving (unless you’re on a treadmill while you’re reading this) your body requires a certain amount of calories to live and breath.

Did you know that doing nothing at all (basal metabolism) burns 60-80% of the daily calories you eat?

So is there any way to give your BMR a boost?

YES! 

Training for your first triathlon with the Triathlon Personal Trainer Plan will supercharge your BMR so that you are burning more calories 24/7!

Beverages Did you know that the majority of the population is chronically dehydrated?

Some of the effects of dehydration are:

• Low energy • Muscle fatigue • Difficulty concentrating • Headaches • Decreased metabolism Maybe you can identify with some of the symptoms in that list. If so, a simple solution is to

drink more pure water!

Being dehydrated also slows down your metabolism. However, if you’re staying hydrated and your metabolism is running at optimal speed, then you can save yourself from gaining a few extra pounds of weight every year! And those pounds add up!

The moral of the story:

 Drink more pure water!  The minimum recommendation for an active personal is around 80-100 ounces a day. We recommend even more, especially if you are getting in lots of awesome triathlon workouts!

You should constantly be drinking water throughout the day to keep your body functioning at peak performance and to help keep you feeling full and energized.

Get into the habit of taking a reusable water bottle with you wherever you go so that you never feel thirsty.

Tea Green, white, and oolong tea have many wonderful health and fat-burning benefits. Drink a few cups of green tea throughout the morning and early afternoon every day.

Drinking tea is also an excellent way to stay hydrated, curb your appetite and satisfy your sweet tooth! Some of our favorite flavors are Vanilla Caramel, Peppermint, Apple Cinnamon Spice & Peach Mango.

Try to stay away from Sweet Tea and artificially flavored iced teas. Add a splash of Almond milk for a creamy treat or add squirt of avage nectar, organic honey… but just a squirt!

Coffee We LOVE our morning coffee, so don’t worry, we won’t make you give up your coffee in this plan! However, we do want you to become aware of what you put in your coffee.

Creamers and flavored syrups are sneaky calories and can add up to 300 extra calories to your coffee—not to mention they’re loaded with artificial chemicals and additives.

Instead flavor your coffee with almond or coconut milk, a sprinkle of cinnamon or nutmeg, stevia or another natural sweetener or low fat milk.

We challenge you to try to drink your coffee black and sip unsweetened tea. It may take some time to get used to, but it’s worth it!

Soda & Energy drinks It’s amazing how much faster you will loose weight by not drinking soda. And since you’re eating clean, natural food, you will have so much energy that you won’t need a sugary, processed energy drink. These two culprits can really stall your weight loss efforts.

Fruit Juice & Sports Drinks The problem with most fruit juices is that because all of the fiber has been removed, the gylcemic index is much higher.

Usually, it has been pasteurized, which destroys the nutritional value and so all you’re left with is the sugar.

You’ll be much better off if you drink water and eat fruit. Liquid calories are just too easy to consume, so you should stay away from juices, sports drinks, lattes, and beverages with artificial sweeteners.

Most sports drinks also contain a ton of unnecessary sugar and additives. Instead of drinking blue dye, flavor your water with actual fruit or try to sip on coconut water. Coconut water has more electrolytes than the top sports drink and it is naturally delicious!

Many natural grocery stores have juice bars and will juice whole fruits and veggies right in front of you. We own a juicer and love drinking natural, unprocessed juices that are packed with awesome nutrients.

Milk Many cows are treated with antibiotics and hormones and those harmful substances can show up in your milk. Try to buy organic milk that doesn’t contain any hormones.

Or, try Vanilla Almond milk, Soy milk or Coconut milk. Be sure to get the unsweetened kind!

Alcohol At seven calories per gram, alcohol is loaded with empty calories. Also, most cocktails are mixed in sugary syrup. If you are committed to loosing weight, then we’d recommend being the designated driver for awhile.

However, if you’re not ready to give it up completely, you may enjoy 1 glass of red wine a few times a week. Or grab a beer with some friends for your cheat meal.

F

ood Journaling

Start keeping a food journal to help you track your progress and to remind yourself of your goals. Many of our clients are shocked when they look back on what they ate throughout the week. Because you have to write down everything that you eat, it keeps you mindful of what you put in your mouth. Food journaling also is a powerful tool to use to see if you are moving in the right direction.

Print off the Food Journal pages, which you can find in the Appendix, and try charting your nutritional intake daily. We want you to record your successes and your slip-ups. Jot down how you feel after you eat (ie: satisfied, sluggish, tired‌) and periodically review your journal to see which healthy foods are keeping you feeling energized and refreshed.

Action Plan Steps for getting the most out of the Triathlon for Weight-Loss Nutrition Guide  Eat breakfast everyday  Space smaller meals out about every 3 hours  Eat some protein with every meal  When thinking carbs, think high fiber  Drink 80-100 ounces of water everyday  Watch out for sneaky calories  Have at least one fresh, raw fruit and/or vegetable at every meal, with the goal of 6-2 servings each day  Drink unsweetened green tea for an average of 3 cups each day  Do not skip a meal with the intention of saving calories.  Get your dietary fats from healthy and natural sources like fish, avocados, olive oil, raw nuts, seeds, etc.  Stick to proper servings and portion control until you get a feel for meal sizes  Food journal to establish proper eating habits  Disregard the “all or nothing” attitude. if you can eat 90% according to these guidelines, you’ll succeed. And enjoy your cheat meal!  Figure out your weakness and strategize to conquer them. For instance, whenever I go grocery shopping when I’m starving, I buy junk that I would never usually eat.  Although you don’t have to be meticulous about the calorie proportions, try to stay within a ballpark figure 45% carbs, 35% protein, 20% fats.

If we could sum up the Triathlon For Weight Loss Nutrition Guide in one quote it would be this: Body for Life author Bill Philips said,

“When you nourish your body with pure energy, you transform from the inside out.”

This is a statement that we absolutely agree with. If you eat right, you will be healthy on the inside. It you are healthy on the inside, you will look healthy on the outside.

The truth is, nutritional intake habits are the main reason people do not reach their goals in weight loss, fat burning and achieving the kind of lean, toned body that they want. Let us encourage you to put these guidelines into practice immediately and work on making them your own personal lifestyle habits.

They are proven, and we promise they will work for you. You are what you eat—healthy, lean and AWESOME!

Be Awesome.

F

ast Start Fat Loss Guide

We’re with you from Start To Finish!

It takes 7 days to make a change…

21 days to make a habit… after that it’s a matter of cruising along as long as you maintain it.

Welcome to the Be Awesome Beginner Triathlon Training Plan! We are very happy to have you here and are excited about the great things you are about to accomplish. We promise that you are already well on the way to creating new possibilities in your life, not just in your health and the way you look…these are things that will spill over into other areas of your life for the positive such as building confidence, recreating the way you view yourself, and establishing self-trust.

You have just taken a huge step towards transforming your body and changing your life and the way you look forever. Now let’s keep that momentum building and positive energy flowing by getting started in the right way, right away. Trust us when we say that after this first week, you’ll be well on your way towards the finish line of your first triathlon a much lighter, healthier, and stronger person!

If you ever need help with anything at all, we’ll be there for you. Just contact us here.

Let’s go for it!

Trainer Davey and Jess

How to Best Use This Program Sure, you’ve heard all the talk about how important the first few days are to establishing a new habit. And it’s true: the things you do in the first 21 days can make or break new goals.

So we are going to break it down and have you focus on one week at a time because one week is easier to mentally grasp then nearly a month. At least that is what we’ve found to be true in our own training experience, and that is how the rest of the training program is laid out.

Here’s what you’ll do within the next seven days:

• Invite a friend to join you in this journey • Create a new goal for yourself that is crystal clear.

• Get started with your first triathlon training workouts.

• Learn a lot of helpful information about nutrition and put it to use.

Step One: Invite a friend Bringing others on board with you can do a lot of great things to help you reach your goals, but the best part is that it will make the journey toward reaching your goal even more fun.

Not only will you be encouraged when you need it most, but a friend can help keep you accountable to stay on track as well as share in your ups and downs along the way. It’s like going on a road trip where you’ll undoubtedly make lots of lasting memories.

Think of someone to invite along on your journey right now (we know “that” person just came to mind).

Call, email, or text that person right now and invite them to join you. 

Set up some times to meet each week for workouts, cook up a delicious healthy dinner together and encourage each other along on your journey!



Maybe you’re buddy doesn’t live close or you can’t find a time to workout together.

Don’t worry! You can help one another along virtually. Share your goals with each other and text one another often to check in to see how each others healthy eating and triathlon training workouts are going. Leave each other encouraging voicemails, tag each other in inspiring pictures, write motivating quotes on each other’s facebook wall’s… the options are endless!

Next, widen the circle by telling other friends and family your goals.

One more thing: share your goals on Facebook, Twitter, and all your social media accounts.

Share this status or tweet this right now:

“I’m so excited about completing my first triathlon with TwoTri.com!

Who else wants to join me?” #TwoTri #BeAwesome Pin lots of motivating pictures and quotes on Pintrest, or share your own (!!), and refer to them daily for inspiration.

Sign up for a YouTube account and Vlog about your progress.

Start a blog and keep track of your journey. Who knows, you may make some new friends, get some encouragement from others who have been in your shoes or even inspire others on their own triathlon weight loss journey!

Step Two: Set Your Goal Goal Setting and Achievement Knowing how to set goals is an important skill to have in life, and especially when it comes to weight loss.

Here are some ideas to consider as you plan your new goals.

Choose your goal The biggest problem is that people usually set out haphazardly with only a general idea of what they want to do. For instance, “I want to get in shape,” is something I hear a lot.

“What exactly does that look like for you?” I’d ask. That phrase is too general and not specific enough to hold any value or power. However a is a perfect example is saying:

“I want to get in shape by losing 15lbs and completing my first triathlon” Include exactly what you want, when you want it, and why you want it in your goal setting process.

What will it take to reach your goal?

It helps to have a goal that you can identify with, such as a place you’ve been before or something you’ve felt before.

Maybe you’ve lost a significant amount of weight in the past but have gained it back. At this point, at least you know it’s possible, so take that weight and make it your first goal.

There’s balance to be found in setting a reasonable goal by 1) Realizing what it will take to get there, & 2) Honestly asking yourself if you are willing to commit to what it will take to get there.

You’ll also find it helpful to break down a large goal into smaller, more attainable achievements. For example, take “losing 30 pounds” and divide it.

“I will lose 1.5 pounds each week until my goal body weight is reached.”

Commit to your goal So many people fail because they say they want to do something, but never lift a finger to do it. My question is, “do you really want to…?” Declare that you will complete your goal and commit to it by following through. It only makes sense to follow up your declaration with some action! This means changing your language from habitual words like: “I’ll try to…” “I want to…” “I’d like to….” etc. Instead, start using words with power such as, “I declare that I will…” “I commit to doing…” and “I won’t give up until…”

When it comes to really achieving your goals, simply writing them is not enough—that’s just the beginning. Goal setting is not just about setting the right goals; the critical factor of goal setting success is taking consistent action towards them.

Support yourself in your goal Remember last year how you completely forgot about your new year’s resolutions until somehow you were reminded many months later and said, “Oh yeah, wasn’t I going to do that?” What good is setting a goal if you only forget about it?

You’ll want to consider a couple things that will support your new goal.

First, visualize it until you can see it happen crystal clear in your mind’s eye. Actually do this because it works: find a picture that helps you visualize your new goal and put it somewhere you’ll see it every day. Then write yourself reminder notes, too.

When Davey was preparing to compete in Model America, he wrote, “I’m A Fitness Model,” in huge letters and put a picture of what he wanted to look like directly above his computer screen. Doing this will help you visualize it, as well as be a constant reminder of your new goals.

You’ll also find accountability very supportive in goal setting. Maybe you’re a lone wolf and would rather set out on your own, but let me tell you how important accountability can be. Remember in college when you had the pressure of turning in a paper on time? That was accountability! When you have someone grade you, check up on you, or take measurements regularly you will always perform better. It’s because of the social pressure.

Find someone that is reliable to support you with your goal.

Redirecting your goal What happens when your goals don’t work out? Start by figuring out why. Was it you being lazy or did you really go after it only to find out it was unreasonable? When this happens just make sure you don’t beat yourself up—that never helps at all! Look at the goal objectively and with perspective, and then reanalyze your situation. Maybe all you need to do is make some minor tweaks and you’ll be back on track. Or maybe pizza and beer night with the boys got a little out of control and needs to be put on hold until you reach your goal.

Celebrate every single success Did you loose ½ a pound last week? CELEBRATE! Do your clothes fit better? CELEBRATE! Can you swim longer than you could last week? CELEBRATE! Did you choose carrot sticks over French fries?

CELEBRATE! These may seem like small victories, but they are AWESOME and worthy of a celebration!

Stay away from rewarding yourself with food. Instead, celebrate by getting a new workout outfit or going on a trip or indulging in some “me” time. You are awesome. CELEBRATE it!

My New Goal: What I commit to: ____________________________________________ By when: ___________________________________________________ Why I will do this: ____________________________________________ Who will keep me accountable: __________________________________

Step 3: Get Going Right Away Now is the PERFECT time to get started—when you are feeling excited and are encouraged and inspired! Don’t wait for tomorrow or next week. Start NOW! If you wait for the perfect conditions, you will be waiting forever. There will always be roadblocks and setbacks along the way, but there will also be victories and successes!

Your triathlon weight loss journey is going to be an adventure!

Embrace it and decide to be all in! And you won’t be alone!

Our personal life coach, friend and fellow triathlete, Doug, will focus on the mental aspect of your training. He has a gained ton of amazing insight over his many years coaching people to reach their fullest potential in life and has some awesome strategies and tips to help you overcome any mental challenges that come up in your training.

Be brave! Be Awesome! Start today and you’ll be one day closer to becoming a stronger, more confident and healthier YOU!

Step 4: Strategize A big part of your success lies in setting up good nutrition strategies that will support you in making right choices consistently.

This program is not so much about telling you exactly what to eat, but rather teaching you two important things about nutrition and weight loss. Those are: 1) How to choose good, fat burning foods, and 2) How to set up strategies that help you succeed in your attempts.

Step 5: Add Good Food To Your Cupboards Most diets make you clean out your cabinets and fridge and purge your pantry of all junk food. We won’t make you do that because we don’t think it works. By getting rid of that food all at once, you may feel deprived and when you feel deprived, you’re more likely to binge eat.

So, what we want you to do instead is to ADD and surround yourself with healthy choices. Stock your fridge and cupboards with good foods that will fuel you all day. Reach for the nutrient-rich, natural food instead of the empty-calorie, processed foods and watch your energy level soar. Trust me; you’ll be amazed at how good you feel!

Watch out for sneaky things like trans-fats, high fructose corn syrup, and other additives.

Step 6: Cold Turkey vs. Gradual Change Different methods work for different people. Do you find that you get better results when you stop bad habits cold turkey or when you gradual incorporate healthy changes into your lifestyle?

When I was a smoker trying to quit, I had two options: try to smoke less and eventually quit, or just stop cold turkey. I tried the gradual method, but having a stash of cigarettes around was not helping. In fact, I had tried to gradually quit dozens of times and and never worked for me because it was simply too easy to justify the next pack. It was “easier” to throw out all my smokes, not hang around anyone else smoking, and give up cold turkey.

Find what method works for you and stick with it. We want you to make your new changes a lifestyle, instead of just loosing a few pounds, doing a triathlon and going back to your old habits.

S

imple Strategies: All The Help You Can Get

Here’s the deal, we’re not afraid to admit to you that we need all the help we can get when it comes to eating right.

Given the choice between healthy food and junk food lying side by side, our will power always shrinks down and our cravings kick in.

Next thing we know, we’re regretting our choices and wishing we could go back in time and replay our decision. The only problem with that scenario is if we did go back in time for another trying, we’d most likely fail again.

The moral of the story is that we need to set ourselves up for success with a support system.

Just like a General has a strategy for battle, a sports team has a game plan, an investor uses tactics in a portfolio, and the business person uses an objective for a company, you and I must implement some new ideas that will help us succeed.

This may take some experimentation, which is fine. It will also require a conscious effort and mental note taking.

Everyone (well almost everyone) already has the knowledge that they should eat healthfully and not eat too much junk food. And that’s something that frustrates us about most diet plans.

They simply state,

“Eat this, and don’t eat that.

Then you’ll be healthy and lose weight.”

While that’s true, what about the emotion, the psychology, the life-long habits, and ultimately the will-power to say no to the temptations?

We know that it’s not that easy to resist French fries and chocolate cake. So we are taking it a step further here in this guide and are going to give you strategies and ways to help resist temptation and make smart and healthy choices.

One more thing to realize: Each of these strategies is a tool for your belt, ammo for your arsenal, and everyone has their own personal weapon of choice. One strategy may or may not help you specifically.

However, if you can discover and implement a few that do reasonably work for you, their individual powers will compound into big benefits that will support you to maintain your proper, healthy weight and stay lean for the long term. That is, for life.

So let’s strategize…and win this thing!

Strategies For Eating Pack Snacks Since we recommend eating every 2-4 hours, that means you get to eat snacks! By planning ahead and having a power snack on hand, you won’t be tempted to go through the fast food drive thru.

Make sure your snacks are: 1) natural food 2) low in fat, sugars and carbs Throw those 100 calorie snack packs out the window and eat some REAL food!

Power Snacks: All these snacks have protein, healthy fats, fiber, and nutrients to give your body what it needs while help you stay feeling full, energized and refreshed.

• • • • • • • • • • • • • • • •

Edamame Celery with All-Natural PB and Raisins Raw Nuts and Dates Almonds Dried Figs Low Fat String Cheese Cottage Cheese with Fresh Fruit and Honey Smoked Fish Turkey Jerky Gogi Berry and Carob Nibs Watermelon with Fresh Feta and Crushed Mint Salad Kale chips Nuts Cranberries/raisins/dried fruit Veggies and hummus Apple slices with a sprinkle of cinnamon

• • • • • • • • • • •

Roasted pumpkin seeds Kombachua A homemade smoothie Fresh Juice (juiced veggies and fruits) Frozen grapes Apple sauce w/ cinnamon Seaweed Low sodium turkey Hard boiled egg Brushetta Chick peas with a splash of Italian dressing

• Lara bar or other natural bar Snacks to avoid: • Packaged diet foods with a long shelf life • Anything artificially flavored • Anything covered in sugar or salt

Don’t Starve Yourself Eating regularly can help you actually eat less. When you let yourself get hungry, then you make poor decisions and are most likely to crave, and binge on, junk food.

When you’re starving, you tend to eat whatever food is around and you will probably eat a lot of it very quickly. Before you know it, you’ve eaten that whole bag of chips or cleaned your entire plate. And chances are, you feel uncomfortably full. That’s because it takes your body about 20-30 minutes to send a signal to your brain that you’re full. If you eat your whole meal in 15 minutes, your body doesn’t have a chance to let you know that it was full and satisfied after eating only ½ of the food.

Remember the log and fire analogy we used in Chapter 1? If you let your “fire” burn out then your metabolism slows down and doesn’t work as efficiently. So, eat often and slow down when you eat!

Stay Hydrated Drink lots of pure water, fresh squeezed juice, hot tea and coconut water. Remember, staying hydrated helps your metabolism run at optimal speed. Did you know that most of the time when you feel hungry, you’re actually just thirsty?

Think plain water is boring? We do too. Try flavoring your water with frozen berries, mint leaves, cucumber, lemon, lime, orange slices, or Stevia for a refreshing treat.

80/20 Principle Cut yourself some slack. Strive to eat healthy 80% of the time… nobody is perfect and there will be days that you slip up… that other 20% won’t make you fat.

This also leaves you room for a cheat meal! Now, that’s one MEAL a week, not a whole DAY. When you allow yourself a cheat meal (pizza, burger and beer & ice cream are some of our favs!), you won’t feel so deprived and therefore won’t be as tempted to binge eat.

Planning Make a plan and follow it. Here are some ideas: • Plan out your meals for the following day • Plan your weekly shopping and only get what’s on your list • Do your grocery shopping after you eat and are feeling satisfied. Our worst trips to the food store are always because we’re shopping while hungry. If you plan to keep healthy snacks on hand and good foods in the house, then you’ll make fewer poor choices while grocery shopping.

Use the Metabol-Boosters Guide Make a checklist out of the Metabol-Boosters guide we give you in this program and see how many you can implement and check off everyday. Like we said, it’s not any one “secret” that will make a huge difference, but doing as many as possible really add up and make a big difference.

Check in Regularly Track your progress. Weigh yourself at the same time every few days, notice how you feel and how your clothes fit every day, or take some body measurements every week. Whatever you decide to do, do it regularly.

It may be a hard truth to swallow, but here are two things to consider: First, it’s a way to provide yourself with valuable feedback that help you figure out as to what’s working for you and what may need to be adjusted.

Secondly, you don’t have to take it too seriously. Say for example the scale doesn’t budge for a few days. Don’t take it personally and get discouraged. Think objectively back on your past week and make some fresh adjustments to your plan.

“Studies prove that people using a scale to weigh themselves regularly are more successful in losing weight” Use this for motivation and encouragement. Remember when you were a kid and your dad would put you up next to the doorway to measure your height? And with even just a quarter inch of progress, he’s say, “Wow, you’re such a big girl!” Just like a child will take that encouragement to the dinner table and continue to eat her broccoli and drink her milk, you can use your progress to motivate new efforts next week.

This is also a great way to learn more about your body, what works best for you and what foods help you feel energized.

Connecting With Others on a Spiritual Journey For us personally, we ask God for his strength and help with nearly everything we set out to do. Prayer is a powerful tool and a way of tapping into a reassuring power that is greater then yourself. When you feel like quitting or giving up, remember “I can do all things through Christ who gives me strength” Take some time to meditate, reflect, and pray throughout your triathlon/weight-loss journey.

Be thankful for your life and be a good steward of your body. Find other people to connect with and encourage one another along as you work towards your goals.

Find Accountability and Make a Bet Invite a friend to train for a triathlon with you or make a bet with your buddies.

Accountability is key to your success.

I’ve only played fantasy sports online twice in my life. One time we played, there was nothing on the line. I set up my team and never even checked back on my stats. Not even once. The other time, there was a pot of $50. Fifty bucks is not a lot of money, but for some reason I really wanted to win it. Perhaps it wasn’t the money, and it was simply that I wanted to beat my friends. Whatever the reason, I checked back on my brackets regularly to see how I was doing in the standings. I did not win, but the point is, maybe inviting friends to join your journey, keep you accountable, and placing a bet may just be the thing to help you stay with it.

Build Your Fan Club Invite your friends and family to your triathlon as soon as you sign up for it. Keep them updated along the way. Make a fun weekend out of your event with a celebration filled with food and fun things afterward.

Just knowing that your friends and family are making an effort to support you and cheer you on, will really help keep you accountable and on tract. You will also me more motivated to loose weight and wow any out of town friends on the day of your triathlon.

Consistency Is Key Stay with it. Do it regularly. Schedule your workouts, plan your meals and if you have a slip up, just keep moving forward. It’s totally normal to have ups and downs, or to take a few days off here and there but you’ll be more successful in reaching your goals if you are consistent.

Manage Stress When you are stressed, your cortisol levels increase and cause you to gain weight. Most people tend to overeat when they feel stressed as well. Stress also causes high blood pressure and that increases your risk for a heart attack or stroke. Basically, stress sucks.

Unfortunately we can’t eliminate stress from our lives, but we can learn to manage it in a healthy way.

Make sure you are getting in your triathlon training workouts—they’re a great way to blow off some steam. Exercise also increases the feel good hormones that you used to get from eating sugar and refined carbs, and it metabolizes all that excess cortisol.

Get a massage, practice yoga, meditate, take an extra long shower, sit in the sauna for a few minutes after your swim… find an activity that is peaceful and helps you relax… and give yourself permission to enjoy it daily.

Get More Sleep Similar to stress, not getting enough sleep is detrimental to your health. “When you have sleep deprivation and are running on low energy, you automatically go for a bag ofpotato chips or other comfort foods,” says Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey. (Jess used to work at that hospital!)

Sleep deprivation also negatively affects your hormones causing a decrease in leptin, the hormone that tells you to stop eating. Your metabolism also slows down if you are not getting enough sleep.

Stress increases cortisol production and sleep digests it. Deep sleep metabolizes all that excess cortisol… and you don’t even have to do anything but, well, sleep!

Give yourself permission and make it a priority to get 7-10 hours of sleep a night. You will not only feel more energetic and refreshed, but your mind will be clearer and you will make better food choices when you are feeling well rested.

Other strategies  If you feel hungry, drink a glass of water and wait 10 min. If you’re still hungry, have a power snack.  Splurge on things that are “worth it”… homemade vs. store bought goodies  Add flavor with spices, citrus, garlic, ginger and leave the butter and excess salt behind  Everything in moderation  Reward yourself with things other than food (ie: new waterbottle, 30 min massage)  Do some planning and meal prep one day a week (cut up veggies, make tortillas, portion out nuts…)  Buy full fat cheese… it has more flavor and fewer additives so you use less  Make food look appealing because you eat with your eyes first  Eat slowly- sit down and mindfully eat (don’t eat on the run or in front of the TV to avoid mindless eating)  Eat in season and enjoy whatever the season has to offer- practice contentment. This also helps keeps cost down.

Metabol-Boosters The Metbol-Booster Checklist is another set of tools that you can use to your advantage to maintain your weight loss and stay lean, energized and confident. Similar to the Simple Strategies that we provide, we have not found any one “secret” or “magic strategy” that will transform your body overnight, however, a by incorporating as many of these tips as you can into your daily life will really add up and makes a big difference.

These tips are simple and easy and won’t take a ton of time to implement. We provide the checklist as an easy way to remind you of your options as well as a way to account for usage.

Be encouraged and don’t feel overwhelmed by this list. Remember these two important facts: 1)

You’re already off to a terrific start by starting with your training and the Nutritional Overview segments of our program, the two biggest components of a healthy and high metabolism. And

2)

The steps below are actually much easier than you may think. It only requires a bit of getting familiar with finding ways to reasonably use them.

 Addition is better than subtraction Focus on ADDING good quality, whole foods to your diet instead of thinking about what you need to get rid of and what you shouldn’t be eating. There’s a ton of psychology behind that theory and when a diet requires you to “stop eating this” or “get rid of that” then you feel deprived and will be more likely to binge on those foods you’re “missing out on”. That’s a huge reason why “diets” don’t work.

In the documentary, “Hungry For Change” They suggest that you transform your thinking from

“I want it but I can’t have it” to “I can have it but I don’t want it.”

Pretty soon, all the fresh, clean foods you are eating will crowd out the junk food and your cravings for salty, sugary, processed foods will begin to disappear. Your body will use all of the fabulous nutrients from what you’re adding to your meals to cleanse and heal itself and so you will no longer need to get your “junk food fix” because you feel so energized, refreshed and light when you eat good quality, whole food.

 Keep Moving Move your body as much as possible… that actually will keep your digestion moving too.

Come up with creative ways to move your body more.

Park further away from the store so you get to walk further… maybe even do a few lunges on the way! Do one of your triathlon stretching or strength training routines while watching TV at night. Get up from your desk every hour and do some stretches, squats, or take a walk around the office. The more you move, the more your burn!

 Avoid Processed Foods Yes, even the “healthy” ones. There is not a ton of evidence on why processed foods slow your metabolism, but it’s clear that it doesn’t help. Begin to eat more food that is close to nature and limit or completely avoid any processed, refined, and packaged-at-thefactory types of food. If you can grow it in a garden, eat it!

 Eat Regularly & Pack Snacks With healthy snacks you don’t ever need to feel hungry! Get into the habit of taking along some healthy snacks to keep you satisfied so when the hunger pangs hit, you won’t be headed to the drive through.

Snacking (see our power snack ideas) will also keep your metabolism elevated, burning more calories though out the day.

Use my 2x4 Method: Don’t ever get caught without having two sliced apples, two carros, two sticks of celery, and two cucumber wedges on hand!

 Take Full Advantage Of Nutrient Timing Did you know that when you eat could be just as important as what you eat? Take advantage of nutrient timing by not skipping breakfast, and eating your carbs in the morning and before workouts because your body can best absorb and use all the nutrients at those times. Starches and carbs are more easily stored at fat the evenings, so fill your dinner plate with a protein and lots of fresh veggies instead of starches.

 Cheat!

Please don’t be overwhelmed by the thought of never being able to have your favorite foods again. Remember, this is guide about a lifestyle—not a diet—and we still want you to have freedom so enjoy one “cheat meal” every week! Just use the proper cheating techniques. 

Plan your cheat meal ahead of time so you have something to look forward to.

Knowing that you get to enjoy whatever you want to eat later in the week will also help keep you on track the rest of the week.



Don’t feel guilty. There is so much negative emotion tied to food. Give yourself permission to savor and enjoy your cheat meal without regret or guilt.



Eat whatever you want, but don’t gorge yourself or eat to the point of painfully full. And enjoy a few drinks, but don’t go overboard… try to avoid a hangover.



Don’t prepare for your cheat meal by starving yourself. Continue to eat healthfully the rest of the day. This will keep your metabolism running at optimal speed. You wouldn’t throw a yule log on hot coals, right? So don’t enjoy your cheat meal on an empty, hungry stomach that’s not ready to digest all that food.



Don’t buy food in preparation for your cheat meal ahead of time. If you have tempting food lying around your house for a few days before your planning on eating it, you will be more likely to have a cheat week rather than a cheat meal.

* Don’t counteract a week’s worth of healthy eating and killer workouts by a weekend binging spree!

 Keep Your Body Alkaline Alkaline is the opposite of acidic. If something is alkaline it means it has a pH greater than 7. The human body is naturally alkaline, but because of the highly processed American diet, most people are throwing off their pH balance and are causing their bodies to become acidic. When your body is acidic, you increase your susceptibility for disease, illness and cancer. Did you know that cancer cells cannot grow in an alkaline environment? When your body is alkaline, your cells and metabolism function at peak performance and your immune system will become stronger. But how do you keep your body alkaline?  Drink lemon water first thing in the morning. Even though citrus is acidic, but it actually makes your body alkaline!  Try our Metabol-Booster drink- 2 Tbsp apple cider vinegar, ½ cup pineapple juice, juice from ½ a lime, 1 tsp agave nectar or honey, and a dash of cinnamon.  Other alkaline foods include: lemons, limes, fresh leafy green veggies, freshly brewed unsweetened tea, most fruits and vegetables, apple cider vinegar, almonds, stevia (natural sweetener), veggie juice…  Enjoy our green smoothie (see Shakes & Smoothies) first thing in the morning or for an afternoon pick up or after your cheat meal.

 Cardio First Thing In The Morning Here is where a little bit of discipline will pay off in huge rewards. Set your alarm 30 minutes earlier, get out of bed, and get your body moving for at least 20-30 minutes! This will: 1) Teach your body to tap into body fat reserves instead of food energy, 2) Kick start your metabolism motor, and 3) Keep your body burning fat all day long. No excuses; just do it!

 Incorporate Strength and Resistance Training Train your body’s neuromuscular system by lifting weights at least 3 times per week. It doesn’t take much time and you don’t have to lift as much a bodybuilder, but the benefits are well worth it. Your body will respond in very satisfying ways to the challenge! And you’re in luck! We have 3 triathlon specific strength training routines in your 12 week training plan! Best of all, most of the exercises don’t require weights!

 Stick To A Schedule Put it all together with a plan and stick to it. First, make time and schedule your workouts into your day. When things get busy, you want to be sure that you get your workout in— whatever it takes!

Then, to turn your body into a fat-burning machine, you will have to rev up your metabolic rate. Of course, muscles are big time fat burners, but eating smaller, more frequent meals helps too. You are going to want to eat 5-6 times a day, about every 3 hours. So make sure you pack a lunch and always bring along plenty of healthy, ready-to-eat snacks.

 Spice It Up Spices are a great way to add flavor to your food without all the extra calories. Spicy food like hot peppers and cayenne stimulate your stomach to secrete more digestive enzymes which in turn speeds up your metabolism.

Spicy foods improve circulation, aid in digestion, increases body temperature and have even been shown to increase mood. Tumeric has anti-inflammatory properties and cinnamon helps stabilize your blood sugar levels. It is also proven that people who eat spicy foods eat less. However, if you have acid reflux or a sensitive stomach, use caution when adding spice.

 Water You cannot get away from us telling you to drink more pure water! Imagine what a plant looks like after if hasn’t been watered in a few days. It starts to shrivel up and turn brown.

Even though may be getting enough sunlight and nutrients from the soil, unless it has enough water, it will die. In the same way, you may be eating healthfully and exercising, but unless you are replenishing your body with plenty of water, you’re body’s metabolic rate slows down.

Chapter 5 Swim. Bike. Run. Eat.

Whether you’re swimming, biking or running, your body needs fuel to get you through your workout. It can be tempting to eat less and workout more when trying to loose weight, but that does not work. Depriving your body of necessary fuel is not safe. While you may drop a few pounds at first, you usually end up gaining it back in the long run.  Train with food in your system so that you don’t crash in the middle of your workout. Don’t eat a full meal, but have a power snack (see chapter 3) about 30-45 minutes before your workout. You will find that you have more energy and endurance which will help you have a better workout which will make your body burn more fat which will help you loose more weight… and keep it off.  Along with eating before your workout, make sure you hydrate before, during and after your workout. Try sipping on ice water or coconut water instead of a sugary sports drink.  Have a small meal or snack with protein and carbohydrates within 45 min after your workout to help your body recover and rebuild efficiently. We’ll usually make a protein shake (see Shakes & Smoothies) after our workouts.  Since most of your triathlon workouts will take less than an hour, you don’t have to carbo load in preparation for spending hours at the gym. If you’re eating every few hours like we suggest, you will have enough energy to get in a good workout.  While carbo loading is not completely necessary during your training for a sprint triathlon, go ahead and enjoy a big plate of pasta the night before your race. You earned it!  If you decide to eat a gel or energy bar during your triathlon, then try a few different ones out a few weeks before your race. Make sure you read the ingredient list! Many of the gels and chews are loaded with chemicals and artificial sweeteners and things we can’t even pronounce and they may not sit very well in your stomach. It’s best to experiment during your training than to try a gel or energy chew for the first time and then feel sick the rest of your race.  Gels and energy chews can be packed with sneaky calories, so use them in moderation.

Shakes and Smoothies The beauty of a smoothie is that you can pretty much throw in whatever you have on hand and blend it into a cold, frothy shake that is loaded with vitamins and antioxidants and is perfect to grab on the go breakfast or snack!

Try to stay away from buying a smoothie from a smoothie or coffee shop.

Appearances can be deceiving! Although it may seem like the healthier option, they’re usually loaded with 20-41g of sugar! By making your own smoothies, you will be saving yourself the added sugar and excess calories.

Not only can you blend up a tasty smoothie at home in the time it takes to stand in line and wait for your drink, but you’ll save about $2 by making your own. (And $2 a day can really add up!)

Try inventing your own version using some of these ingredients: • • • • • • • • • • • • •

Unsweetened applesauce Ground flax seed Pumpkin Sunflower or cashew butter Wheat germ Cocoa powder Green tea Silken tofu Cranberries Wheat grass Lemon or lime juice Spinach/ Kale Cherries

• • • • • • • • • • • • •

Cottage cheese Kiwi Apples Carrots Gogi berries Pomegranate Mint leaves Fresh Ginger Cayenne Flax Seed Cinnamon Chia Seeds Fresh Ginger

Banana Smoothie Blend together 1 banana, 1 scoop of chocolate protein powder, 1 cup water or skim milk, 1⁄2 tsp vanilla, a handful of ice cubes, and 1 tsp ground flax seed. (Add 1⁄2 cup non-fat or Greek yogurt or silken tofu for a creamier, thicker smoothie)

Berry Burst Smoothie Blend together 1 cup frozen berries, 1 cup water, 1⁄2 cup unsweetened applesauce, 1⁄4 cup non-fat yogurt and a handful of ice cubes.

Tropical Smoothie Blend together 1⁄2 cup frozen pineapple, 1⁄2 cup frozen mango, 1 banana, 1⁄2 cup coco- nut water (no sugar added-found in the health food isle), 1⁄2 cup milk, 1 tsp ground flax seed and handful of ice cubes. Taste the tropics!

Sunrise Smoothie Blend together 1 orange, peeled (or 1⁄2 cup frozen orange juice concentrate), 1⁄2 cup frozen peaches (or 1 fresh peach), 1⁄2 cup frozen pineapple (fresh, or canned in juice not syrup), 1 cup water, 1 handful ice cubes, & 1 scoop vanilla protein powder. Rise & Shine!

Peanut Butter Banana Smoothie Blend together 1 banana, 2 tbsp natural peanut butter, 1 cup milk, 1 handful of ice cubes, and 1⁄2 cup vanilla or plain non-fat yogurt. (use chocolate protein powder for chocolate peanut butter banana smoothie! yum!)

Oatmeal Smoothie Blend together 1⁄4 cup uncooked oatmeal, 1 tbsp natural peanut butter, 1 scoop vanilla protein powder, 1 cup skim or almond milk, 1 tsp honey or agave nectar, 1⁄2 tsp cinnamon, 1 tbsp ground flax seed and a handful of ice cubes.

Almond-Date Smoothie Blend together 1 cup skim or almond milk, 5 pitted, dried dates, 2 tbsp almond butter (or peanut butter), 1⁄2 cup plain or vanilla non-fat yogurt, 1 banana, and a handful of ice cubes.

Cinnamon Vanilla Swirl Smoothie Blend together 1 cup almond milk, 1 banana, 1 scoop vanilla protein powder, 1 tsp cinnamon, 1/4 cup non-fat vanilla yogurt (or plain) and a handful of ice cubes.

Chocolate Malt Blend 1 scoop of Chocolate Protein Mix, ¾ Cup Water, ¾ Cup Almond Milk, 6 Dates, 12 Raw Almonds & 4-6 Ice Cubes for a creamy, malty treat.

Chocolate Peanut Butter Banana Blend together 1 scoop of Chocolate Protein Mix, ¾ Cup Water, ¾ Cup Almond Milk, 1 Whole Banana, 2 Tablespoons Powered Peanut Butter , 4-6 Ice Cubes (or as desired)

Power Veggie Five Blend together 2 Medium Tomatoes or 1 Cup Canned Tomatoes (no salt added), 2 Carrots, 2 ribs of Celery, 2 Cups Spinach, Kale, or other Greens, Cayenne and Ginger to taste. Cheers to your health!

Super Green Alkaline Blend a large handful of raw spinach or kale, Juice of 1 lemon, 1 green apple, 1 – ½ inch cube of fresh ginger (peeled), sprinkle of cayenne, 4-6 ice cubes and 1 cup water.

Before we start, let’s nail down the basics of clean eating and explain some of the cooking techniques we use. By “eating clean”, you try to avoid processed food by using ingredients that are closest to the original form. For example, using fresh pineapple instead of canned pineapple in heavy syrup, or agave nectar as a sweetener instead of refined white sugar.

So, here’s a quick little guide help you understand the lingo: Agave nectar- This low-glycemic natural sweetener comes from the Mexican agave plant and has a thin consistency and a similar taste to honey. This is a great substitute to artificial sweeteners and refined sugar because it doesn’t cause a spike in your blood sugar, which helps maintain a healthy weight. It can be found at your local food store .

Blend- Refer to this when making a smoothie. Put all the ingredients in the blender and turn the blender on and let it do the work! Blending results in a smooth, creamy consistency. You can also use this technique to whip up a delicious veggie soup!

Boil- Place a pot of water on the stove and turn up the heat until the water bubbles. This method is used to cook whole-wheat pasta, brown rice, quinoa and oatmeal.

Drizzle- A light drizzle is not the same as drenching your salad in dressing. After drizzling on a dressing or sauce, you can see most of food, in other words, it is not coated, but there is a little bit in every bite. Our salads don’t need a ton of dressing because most of the toppings add moisture and flavor.

Enjoy!- Don’t gobble your food. Take your time and taste every bite and ENJOY the flavor.

And make sure you enjoy how great eating clean makes you feel.

Extra virgin olive oil- EVOO is a mono-saturated fat that, in moderation, is a healthy fat Extra virgin olive oil is the least processed... it is olive oil in its most natural form.

Flax Seed- This little seed is packed with fiber and is an excellent source of Omega-3 Fatty Acids. You can buy it whole or ground, and just a little sprinkle in your oatmeal or smoothie will add lots of fat burning nutrition.

Handful- Sorry to bust your bubble if you have big hands, but the handful we’re talking about is what you can hold with your fingertips, not your palm, unless it’s a handful of kale… then grab as much as you can!

Non-stick cooking spray- We prefer to use an olive oil based cooking spray. A light mist will usually provide plenty of non-stick action.

Protein Powder- Although adding a scoop of protein powder to your smoothie or oatmeal will add a few calories, it won’t make you gain weight. It also helps you feel fuller longer and gives your body nutrients to maintain your lean muscle, which in turn actually boosts your metabolism.

Quinoa- This grain can be found in your local food store and is prepared similarly to rice. It has a wonderful texture and is light and fluffy, resembling couscous. It is versatile and can be made into a sweet or savory dish as well.

Raw- Unsalted, unflavored, unsweetened, unprocessed, basically untouched. We love to use raw nuts and fruits. It may take a bit of getting used to, but it’s worth it.

Saute- Add 1/2-1 tsp EVOO to a skillet or pan and heat on medium-high. Add desired ingredient, meat or veggies, and cook until browned or tender.

Salt and pepper- We use sea salt and freshly ground black pepper, which is less refined.

Season- Mrs. Dash is a great salt-free seasoning that comes in many flavors. This is important so you can regulate how much salt you use. Seasoning with fresh and dried herbs also adds more flavor, so you use less salt.

Spread- A light smear. If you bite into something you spread on bread, you won’t see teeth marks. Use a light spread for peanut butter, hummus or pesto.

Sprinkle- To scatter or distribute here and there. Lightly sprinkle, NOT COVER, your pizza with cheese or your salad with nuts and dried fruit.

Steam- Add a few teaspoons of water to a pot and add veggies. Heat on medium-high and cover. In about 3-10 min. (depending on the vegetable, broccoli takes 3 min., potatoes take up to 10), drain excess water. Your vegetables will have a vibrant color and be soft and ready to eat.

Water packed- If you use canned fruit, veggies or beans, then buy the ones that are packed in water or fruit juices, NOT heavy syrup. Also, rinse off canned beans to remove the excess sodium.

Out with the old... In with the new Swap your old foods with these healthy and clean substitutions

Old White bread Corn or flour tortillas Chips, crackers, cheetos White rice Whole milke Coffee creamer, half & half, sugar Flavored yogurt Ice cream Creamy salad dressings Processed peanut butter Mayonnaise Butter, lard, shortening French Fries with ketchup Sugar, artificial sweeteners Candy bars, milk chocolate Ground beef Deli meats Fried fish, fish sticks Sour cream

New Whole Wheat bread Whole grain tortillas Unsalted nuts, air popped popcorn Brown rice Skim milk, almond milk, soy milk, rice milk Stevia, almond or soy milk Greek yogurt Blended frozen bananas or mango Olive oil, balsamic vinegar, lemon, hummus Natural peanut butter or other nut butter Hummus, mustard, salsa Extra virgin olive oil, canola oil, coconut oil Sweet potato wedges with mustard Unsweetened applesauce, agave, honey Dark chocolate, fresh fruit Ground chicken or turkey Turkey breasts Grilled or baked salmon, tilapia or tuna Greek yogurt

Breakfast

Breakfast is the most important meal of the day. Studies have shown that people who eat breakfast consume fewer calories throughout the day. Even if you’re not used to eating first thing in the morning, take baby steps and gradually acclimate yourself to eating in the morning. This will jump start your metabolism and give you more energy throughout the day.

Skipping breakfast is a common strategy for losing weight, but not a smart one. The majority of people believe that they will lose weight if they skip meals, but that is a common myth; the body expects to be refueled a few times each day -- starting with breakfast. If your body doesn’t have food to refuel, your metabolism will actually slow down.

Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.

Enegry Bars Most of the packaged granola bars are loaded with sugar and high fructose corn syrup.

Make a batch of these easy, homemade bars, and you have a great grab on the go breakfast or snack for those busy mornings. Pair it with a smoothie for a sweet and satisfying start to your day.

Ingredients Cooking spray 1 cup quick-cooking oats 1⁄2 cup shelled, unsalted, raw sunflower seeds 1⁄2 cup wheat germ 1⁄4 cup whole-wheat flour 1⁄2 cup dried apricots 1⁄2 cup raw and unsalted almonds, cashews or walnuts 1⁄2 cup raisins or cranberries 1⁄2 cup pitted dried dates 1⁄2 tsp cinnamon 1/3 cup pure maple syrup or agave nectar or honey 2 large eggs Instructions 1. Preheat oven to 350 F. coat a baking pan with cooking spray 2. Place all the ingredients, except the maple syrup/agave nectar/honey and eggs into a food processor and pulse until everything is finely chopped (if you don’t have a food processor, just place the ingredients in a pile and chop them with a knife... be careful of your fingers because the nuts can slip away) 3. If using a food processor, add maple syrup/agave nectar or honey and eggs and pulse until wet ingredients combine with dry. The mixture will resemble a coarse paste.

(If you don’t have a food processor, put the chopped ingredients in a large bowl and add the wet ingredients and mix it with your hands to incorporate every- thing together) 4. Transfer the mixture to the baking sheet and spread and press down to evenly cover the pan. Bake until lightly browned, for about 20 minutes. Allow to cool for 15-20 min and cut into bars. Store them in an airtight container for about 3-4 days, refrigerate for up to a week, or freeze for up to 3 months.

Fruit & Yogurt Parfait Lots of fast food joints are offering yogurt parfaits as the “healthier” option these days.

However, hidden in the cup of smooth, creamy good- ness is tons of sugar, additives, high fructose corn syrup and fat. Make your own parfait at home and slash up to 1⁄2 of the calories! Sweeten up Greek or non-fat plain yogurt with fresh berries and fruit, apple sauce, and honey and top with any dried or fresh fruit or raw nuts for a healthier version of this popular favorite.

Ingredients 11⁄2 cups plain, non-fat Greek yogurt 1⁄4 cup chopped walnuts 1⁄4 cup chopped dates 1⁄4 cup chopped almonds 2 tbsp raw unsalted, shelled sunflower seeds 1⁄4 cup raisins or dried cranberries 1 cup fresh berries 1 banana 1/3 cup uncooked oats 1 tbsp honey or agave nectar Instructions 1. Mix nuts, dried fruit, oatmeal, sunflower seeds and agave nectar or honey in small bowl.

2.

Layer a tall glass with 1⁄4 cup yogurt, a sprinkle of nut mixture, and a handful of sliced bananas and fresh berries.

Repeat until all ingredients are used up. Top with fresh fruit or banana slices.

Chilled Swiss Oatmeal Here’s a twist on your typical hot oatmeal. You can whip it up in a flash. Make a double batch and store leftovers in the refrigerator for an afternoon snack. The flavor actually improves as it sits in the fridge! Perfect morning, noon or night!

Ingredients: 1⁄4 cup hot water 1⁄4 cup 3-5 min. oats 1⁄2 cup Greek yogurt 1⁄4 cup raisins 1⁄4 cup dried cranberries or dried currents 1 tbsp wheat germ 1 tbsp ground flax seed 1 tbsp honey or agave nectar 1 apple unpeeled and diced into bite size cubes 1 banana peeled and sliced 1 tsp chia seeds Instructions Substitute quinoa or wheat berries for oatmeal for a change in texture and added nutritional value!

1. In a bowl pour hot water over oats. Let it stand 10-15 min. until water is absorbed.

2. Mix in remaining ingredients except bananas.

3. Slice bananas and serve.

Cover and refrigerate leftovers for up to 3 days (if it lasts that long!) Cook oatmeal according to package instructions (We recommend using old fashioned oats)

Oatmeal Oatmeal is extremely versatile and it’s a cinch to make! By making it from scratch, you eliminate the sugar that is usually found in the packets, saving you tons of calories.

Oatmeal has lots of fiber which not only will it keep you full all morning, but it will also help you stay lean and will give you the energy you need to start you day off right!

Apple crisp oatmeal Heat 1⁄4 cup water over medium high heat in a skillet. Add 1 cubed apple and sauté until soft (about 10 min.) Add cinnamon, nutmeg and cloves to taste. Add chopped walnuts or almonds, 1 tbsp flax seed, 1 tsp honey or agave nectar and 1⁄2 tsp of vanilla to apple mixture and stir until combined. Pour apple mixture over oatmeal, add small handful of cranberries and enjoy! **(No time to cook apples? No problem! Add chopped or grated apples to oatmeal and stir in other ingredients for a nice crunch when you’re crunched for time!)

Pumpkin pie oatmeal Add 1⁄4 cup canned pumpkin (not canned pumpkin pie), slivered almonds, 1⁄2 tsp cinnamon, 1⁄2 tsp nutmeg, 1 tbsp flax seed, and 2 tsp honey or agave nectar and enjoy!

Peanut butter/banana oatmeal Stir in 1 Tbsp natural peanut butter (smooth or chunky) to oatmeal while still hot. (This helps the peanut butter soften and makes it easier to stir). Add 1 scoop vanilla protein powder, and top with sliced bananas and a small handful of raisins. Sprinkle honey over top if desired.

Berry good oatmeal Pour a handful of frozen or fresh berries into oatmeal and heat through. Add a scoop of vanilla protein powder, a small handful of dried cranberries and drizzle with honey.

Just peachy oatmeal Top oatmeal with fresh sliced peaches. Sprinkle with cinnamon and honey and enjoy!

(Pears are a delicious substitute for peaches) Tropical delight Add a handful of frozen or fresh pineapple, mango and 5 mandarin oranges (canned in own juice, not heavy syrup) to oatmeal. Add 1 scoop of vanilla protein powder and sprinkle with unsweetened, shredded unsweetened coconut and honey if desired. Tastes like a pi単a colada without all the calories and sugar!

Exellent Eggs Eggs are extremely versatile and take minutes to prepare. Packed with protein, they will give you the energy you need all morning long. Try these variations with a simple egg scramble.

Ingredients: 2 large eggs 4 egg whites 1â „2 cup skim milk Sea salt and freshly ground black pepper to taste Instructions: 1. Whisk together eggs, egg whites and milk.

2. Heat nonstick skillet on medium-high and coat with cooking spray or olive oil.

Add egg mixture and reduce heat to low.

3. Stir eggs frequently with a spatula until they are scrambled (about 2-3 min.)

Add Sea salt and freshly ground black pepper to taste

Try these egg scramble variations: Add 1 chopped tomato; 1/3 cup chopped onion, 1⁄2 cup bell pepper, 1⁄2 cup black beans (rinsed) and chopped cilantro to scrambled eggs. Place egg mixture on a warmed whole grain/whole wheat tortilla and roll into burrito. Add fresh salsa (low sodium) or hot sauce as desired.

Cauliflower Eggs Cook about 1 cup of cauliflower until soft.

Mash with fork. Stir into egg mixture and sprinkle grated Parmesan on top. (You won’t even taste the cauliflower, but you will benefit from the added vitamin C and protein in every bite!)

Italian breakfast sandwich Toast a whole wheat English muffin or piece of whole grain bread. Top with scrambled eggs, tomato slice and fresh spinach or basil leaves. Drizzle with pesto or a light sprinkle of Parmesan cheese.

Farm fresh scramble Sauté whatever fresh or frozen veggies you have on hand, or use leftovers from the grilled veggie sandwich or from last night’s salad (try eggplant, Italian squash, mushrooms, on- ions, peppers, tomatoes, broccoli, spinach, peas, asparagus, even artichokes and olives) Mix cooked veggies into eggs and enjoy!

Crustless Veggie Quiche The beauty of this dish is that you can use any veggie that you have on hand (asparagus, mushrooms, tomatoes or broccoli) and any spices you like (try rosemary, sage, parsley, or cilantro). You can also throw in some ground turkey as well for some added protein... you really can’t mess this one up and the possibilities are endless!

Ingredients: 1/2 eggplant 1 cup zucchini or Italian squash 1 red (green/orange or yellow) bell pepper diced 1⁄2 yellow onion 2 cloves of garlic 4 artichoke hearts (water packed from a can) 1 egg 5 egg whites 1 cup skim milk 1⁄2 tsp dried thyme 1⁄2 tsp dried oregano 1⁄2 cup fresh basil or spinach 3⁄4 cup part-skim mozzarella cheese (shredded) Olive oil cooking spray Sea salt and freshly ground black pepper to taste Instructions: 1. Preheat oven to 425 F. In a large skillet over medium high heat, sauté veggies (except artichokes) in 2 tsp of extra virgin olive oil for about 10 min. or until tender.

Turn off heat and mix artichokes into the other veggies.

2. In a medium sized bowl, whisk egg, egg whites, milk and spices. Add egg mixture, basil and mozzarella to vegetable mixture. Gently stir until eggs and cheese are evenly distributed among the veggies. Mist an 8-inch glass pan (round or square) with cooking spray. Pour in the egg/ veggie mixture. Place in oven and cook for 25-30 min. Remove from oven and let sit for 10 min. to set before slicing.

To make a frittata, set oven to broil and add egg/veggie mixture to an ovenproof nonstick skillet (or put tin foil around a skillet’s plastic handle). Cook slowly on low heat until it is firm around the edges and the center is beginning to set. Place under broiler until lightly browned on top. It will drop in height as it cools.

Chocolate Banana Peanut Butter Protein Muffins (adapted from www.Homebeccanomics.com)

Makes 12-14 Ingredients: 1 ½ cup whole wheat flour ½ cup chocolate protein powder ¼ cup unsweetened cocoa powder 2 tsp. baking powder ½ tsp. baking soda ½ tsp. salt ½ cup sugar 2 eggs 3 ripe bananas, mashed ½ cup plain Greek yogurt 1/3 cup canola oil 1 tsp. vanilla ¼ cup natural peanut butter Instructions: 1. Preheat oven to 375 degrees.

2. In a medium bowl, whisk flour, protein powder, cocoa, baking powder, baking soda, & salt.

3. On a plate, mash bananas with a fork.

4. In a large bowl, whisk eggs, bananas, oil, sugar, vanilla, and yogurt until combined.

5. Fold dry ingredients into wet until half way mixed.

7. Spray a 12 c. muffin tin with nonstick spray and fill each cup with the mixture.

8. Bake for 15-18 minutes, or until you touch the top of a muffin and it’s no longer wet.

Let cool in the tin for about five minutes, then remove to a wire wrack to cool completely.

They keep at room temp for several days, or in the fridge for longer. They will freeze GREAT; put them in bags of two and take them out as you need them for breakfasts on-the-go or toast and enjoy with a dollop of natural peanut butter with your morning coffee.

Lunch

Lunch is an important time to refuel after a busy morning or to fuel up for a great afternoon Triathlon workout.

Skipping or skimping on lunch can easily lead to problems such as inadequate calorie replacement; lack of energy to exercise; ravenous hunger and cravings for sweets and sugar which usually triggering a high intake of junk food later in the day; and weight gain due to overcompensating in the evening., not to mention binge eating.

Try some of these easy recipes to satisfy your afternoon hunger and cravings and to maintain your metabolism to give you that energy you need until dinner.

Salads The possibilities of a fresh salad are endless! However, the typical salad drenched in full fat dressing and cheese can be just as bad as that burger you’ve been eyeing. (up to 300+ extra calories!) Opt for dark green lettuce and load on fresh veggies and fruit and nuts...

And you won’t even need a ton of dressing! Top with grilled chicken breast or tuna for added protein.

Greens: spinach, arugula, mixed spring greens, romaine, swiss chard, kale, or endive Non-traditional toppings: raw, shelled and unsalted sunflower seeds, dried fruit, raw nuts, lentil sprouts, chickpeas, beets, and fresh herbs like mint or basil

When dining out, always ask for dressing on the side. Try dipping your fork in the dressing before the salad and you’ll use less dressing. And if you load your salad with fresh fruit and veggies, you won’t even need as much dressing because they provide so much flavor!

Mediterranean salad: Toss roasted butternut squash cut in cubes (frozen and thawed), dried dates, avocado, slivered almonds, sliced beets (from can), raw unsalted shelled sunflower seeds, chopped hard-boiled egg (use egg white only), dried cranberries or raisins, and sliced red bell peppers on a bed of greens of your choice. Top with grilled chicken breast and drizzle with your choice of low-fat dressing.

Greek salad Combine 1 sliced cucumber, 1⁄2 cup sliced red onion, 1⁄2 can chickpeas (rinsed and drained), 1 large tomato sliced, and low fat feta cheese with the greens of your choice.

Add 2 tbsp olive oil, 1 tbsp lemon juice, and salt and pepper to taste. Serve with sliced whole wheat pita and hummus.

Citrus salad Mix 1 large orange sliced, 1/3 cup mandarin orange slices, 2 tbsp chopped fresh mint leaves, dried cranberries, sliced beets, and 1⁄2 cup chopped red bell pepper with your choice of mixed greens. Drizzle with a citrus vinaigrette (Whisk 2 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp orange juice and zest, and salt and pepper to taste) Arugula salad Top a bed of arugula leaves with sliced artichokes, tomatoes and bell peppers. Drizzle with pesto vinaigrette (whisk together 2 tbsp red wine vinegar and 2 tbsp pesto) Tropical salad On a mix of greens, add 1⁄2 grilled chicken breast, 1⁄2 cup canned mandarin oranges drained, 1⁄2 cup canned pineapple drained, small sprinkle of sliced almonds, 2 tbsp unsweetened shredded coconut, 1⁄2 chopped red bell pepper. Drizzle with a sweet poppy seed dressing or dressing of your choice.

Asian salad Combine 10 sugar snap peas, 1 chopped tomato, 2 stalks of chopped celery, small handful unsalted peanuts, 1 grated carrot, 1 sliced cucumber, 1⁄4 cup bean sprouts and grilled chicken or shrimp with your choice of greens. Drizzle with a light Asian dressing.

Waldorf chicken salad Mix 1 chopped granny smith apple; 2 stalks of chopped celery; 1 cup seedless red grapes, halved; 6-8 sprigs fresh mint, and 3 tbsp unsalted chopped walnuts with 1⁄2 cup low-fat plain yogurt. Toss mixture with your choice of greens and add diced chicken breast.

Cobb salad Pile 1⁄2 chicken breast cut in cubes, 1⁄2 chopped red bell pepper, 2 hard boiled egg whites chopped, 1 large tomato chopped, 4 chopped beets (from can), 1⁄2 chopped avocado, and 2 pieces of crumbled turkey bacon on top of greens of your choice. Drizzle on a low-fat dressing or dip in hummus.

White Bean Tuna Salad This is tuna salad with a twist! The beans add a creamy texture as well as lead protein. Top a salad with this, stuff it in a pita, or eat it plain. You may never do plain tuna salad again!

Ingredients: 2 chopped celery stalks 2 cloves minced garlic 1 can white beans, drained and rinsed 2 Tbsp lemon or lime juice 2 tsp fresh parsley or cilantro 1 can water packed tuna Sea salt and freshly ground black pepper to taste Instructions: 1. Place all ingredients in a food processor and pulse until you have desired consistency.

2. Serve between two slices of whole wheat bread with sliced avocado, tomato and lettuce, or in a whole-wheat pita or a wrap. This can also be served as a dip for fresh veggies.

(If you don’t have a good processor, mix together in a large bowl, mashing some of the beans)

Sandwiches & Wraps The sandwich has been a staple of brown bag lunches for years. Basically anything -including last nights leftover meatloaf-- can be placed between two slices of bread. Here are some tasty options for quell your afternoon hunger. (Opt for whole wheat bread, pitas or wraps for added fiber and nutrition.)

Egg Salad Hard boil 2 eggs, then slice and mix with 1 Tbsp dijon mustard, 1/4 tsp dill, salt and pepper to taste, and 1/4 tsp olive oil based mayo. Sprinkle with paprika and serve.

Chicken and Avocado Spread 1 tsp pesto on a slice of wheat bread or wrap.

Top with shredded grilled chicken breast, tomato, avocado, and alfalfa sprouts and spinach leaves. (If you don’t like pesto, try dijon mustard) Guacamole Pocket Stuff a pita with sliced avocados, sliced onion, chopped tomatoes, 1/4 tsp garlic powder, and salt and pepper to taste. Garnish with cilantro and save up to 140 calories by skipping the chips. (Pressed for time?

Add salsa instead of the onion and tomato!)

Spring Wrap Lightly coat one side of a whole-wheat tortilla with light cream cheese or hummus. Pile high with lettuce, spinach, sprouts, sliced red peppers, tomatoes, and celery (add last nights grilled vegetable leftovers or any other veggie you prefer) and roll up. Add chopped chicken, turkey or shrimp for added protein.

Open faced Smoked Salmon Sandwich Layer the follow ingredients on 1 sprouted grain bun: 2 tbsp hummus, 1/2 cup arugula, Half of an avocado, peeled, pitted and sliced, 6 oz. smoked salmon, 2 thin slices of onion 4 slices of tomato. Sprinkle with salt and pepper to taste.

Monte Cristo The classic Monte Cristo is made with slices of turkey, ham and cheese piled between two slices of white French bread slathered with mayo and dipped in eggs and then fried and served with raspberry jam and topped with powdered sugar. We slash the calories of the traditional Monte Cristo in half with this healthier version of a popular favorite. (Recipe adapted from Clean Eating Magazine)

Ingredients 2 thinly sliced chicken breasts 2 tsp olive oil 1 1/2 tsp dried oregano 1 egg white 1 tbsp skim milk Cayenne pepper to taste (optional) Sea salt and freshly ground black pepper to taste 1 tbsp Dijon mustard 2 slices whole grain bread 1/4 cup baby spinach leaves 1/2 pear, thinly sliced 1 slice Provolone or Swiss cheese Instructions 1. Season chicken with oregano, salt and pepper Heat 1 tsp olive oil in a non-stick skillet over medium-high heat and sautĂŠ chicken until fully cooked, about 2-3 min. on each side 2. While chicken is cooking, whisk egg white, 1 dash or pinch of cayenne pepper and milk in a shallow dish and set aside.

3. Spread dijon mustard on one slice of bread and layer spinach, pear, cheese, and chicken onto the bread and top with the other slice.

4. Carefully dip both sides of the sandwich into the egg mixture (using a spatula helps) and then gently transfer to hot pan.

5. SautĂŠ sandwich until golden brown and crisp, about 5 min. total. Remove from heat, cut in half and serve immediately.

L

entil Soup Nothing is more comforting than a bowl of steaming hot soup on a cold day. Make a double batch this soup and freeze 1/2 of the batch for a quick meal when you’re crunched for time. Lentils are packed with protein and fiber and this soup is a great way to get your veggies!

Ingredients: 3 carrots (chopped) 2 cloves of garlic 3 stalks of celery (chopped) 1 onion (chopped) 2 cups of lentils (uncooked) 3 cups water 3 cups low sodium chicken or vegetable broth 1 can diced tomatoes (no salt added) 1 tsp thyme 1 bay leaf Sea salt and freshly ground black pepper to taste Instructions: 1. Saute celery, carrots, garlic and onion with 1 tsp olive oil in a stock pot over medium high heat until soft, about 3-5 minutes.

2, Add water, broth, lentils, and tomatoes. Season to taste (feel free to use any of your favorite spices) 3. Reduce heat and simmer uncovered for 1 hour 4. Sprinkle with grated Parmesan cheese and serve as a side for lunch or as a meal with a side salad or a slice of hearty whole grain bread.

This hearty soup can be made ahead of time, to allow the flavors to develop and heighten. All you have to do when you walk in the door is heat it up.

Dinner

Dinner is the last meal of the day... your final chance to nourish your body before tomorrow.

However, it’s the easiest meal to binge on. Most people eat healthy all day and then when it comes to dinner, they are too tired to make a “nutritious” dinner, or feel deprived from their “healthy food”, so they reach for the instant mac & cheese, or the microwave dinner... or worse, yet, the pint of ice cream that’s been sitting in the freezer.

Dinner doesn’t have to be a big production, like this picture. We’ve put together a few recipes that are easy to make and use ingredients that you probably have on hand.

We’ve also given some popular favorites a facelift by adding fresh vegetables and using lean meats and healthy, but tasty substitutes. Enjoy the increased energy you have from eating clean, and end the day right!

Pizza Everyone loves pizza. You can make your own in the time it takes for Dominoes to deliver its greasy, high calorie pie! Get creative and load on the toppings! You’ll be able to eat a second slice without the guilt! (Whole wheat dough is available at Trader Joe’s, Fresh and Easy, Whole Foods, or your local food store).

Regular cheese has more flavor than low fat cheese and so to get the same amount of cheesy flavor, you will use less cheese if you sprinkle on regular cheese.

Experiment with goat cheese and feta cheese for a delicious burst of flavor.

Ingredients: Whole Wheat Dough Any veggie you want Grated cheese Instructions: 1. Preheat oven to 450 F. 2. Lightly flour surface and roll out dough to 12’ in diameter.

3. Top with desired toppings and bake for 7-10 minutes. Dive in!

Hawaiian delight Heat 1 tsp olive oil over med heat in small skillet. Sautee 1⁄2 red onion cut into slices, 2 cloves garlic sliced, 1⁄4 cup ham cut into cubes and pineapple until soft (about 5 minutes).

Sprinkle over pizza dough and top with low fat cheese, and dried oregano and basil.

Margarita Top pizza dough with 1 sliced tomato, 1cup whole basil leaves and slices of part-skim mozzarella cheese. Sprinkle with dried oregano and pepper.

Veggie Heat 1 tsp olive oil over med heat in small skillet. Sautee any veggies (peppers, broccoli, onions, mushrooms, olives, Italian squash, whatever you like) for about 7 minutes or until tender. Scatter on pizza dough and top with part-skim mozzarella cheese. Sprinkle with dried basil and oregano.

Grilled Vegetable Sandwich Grilling vegetables brings out their sweet flavor and makes them irresistible. This is perfect meal for a hot summer night but it’s equally delicious on a cozy crisp fall evening. Pile this sandwich high with whatever veggies you have on hand... the more the better! (Serves 4) use leftover grilled veggies in an omelet tomorrow morning) Ingredients: 1 eggplant 1 yellow squash 1 Italian squash 4 Portobello mushrooms 4 roasted red peppers (from jar, in olive oil) 4 sundried tomatoes (from jar, in olive oil) 4 oz goat cheese (or feta or provolone) 4 whole wheat hard rolls or 1 loaf of whole grain bread cut into 4 “sammies” Extra virgin olive oil 2 tbsp balsamic vinegar Sea salt and freshly ground black pepper to taste 1 tsp Italian seasoning (or basil and oregano) 1⁄2 tsp rosemary (chopped) 1 Tbsp pesto per sandwich (from jar) Instructions: 1. Mix 2 tbsp olive oil, balsamic vinegar, and spices in a small bowl. Set marinade aside.

2. Wash and dry the vegetables. Cut each vegetable lengthwise into 1⁄2 inch flat strips.

3. Mist grill or skillet with cooking spray and heat to med-high.

4. Pour or brush marinade onto veggies (except roasted red peppers and sundried tomatoes) and arrange on grill/skillet and cook until tender or until grill marks appear (about 7-10 min per side).

5. Meanwhile, slice bread or rolls lengthwise and spread 1 tbsp pesto on one side.

6. Layer each sandwich with the veggies and sprinkle with goat cheese. Open wide and enjoy!!!

Heartwarming Chili Nothing is more comforting than a bowl of piping hot chili. By substituting the beef for ground turkey or chicken, using your own spice mix instead of the packet, and adding some fresh veggies, you will cut the calories and sodium by more than half. Plus, you can freeze it and reheat it for weeks to come. (To make it vegetarian, nix the chicken). If you want to add some heat to your chili, add 1 diced chili pepper or 1 tsp red pepper flakes.

Ingredients: 1 lb lean ground turkey or chicken 1 can garbanzo beans (rinsed) 1 can black beans (rinsed) 1 can kidney beans (rinsed) 1 can white beans (rinsed) 1 red (green, yellow or orange… or one of each!) bell pepper (chopped) 1 can diced tomatoes (low sodium/ no salt added) 1 onion (chopped) (save some for topping) 3 cloves garlic (chopped) 1 Tbsp chili powder 1 tbsp extra virgin olive oil 1 Tbsp cumin 1 cup frozen corn 1 tsp garlic powder 1⁄2 diced avocado 1 tsp coriander 1 tsp marjoram 1-cup low sodium chicken or vegetable broth or water Sea salt and freshly ground black pepper to taste Instructions: 1. In a large stockpot, heat olive oil on med-high heat. Add ground chicken/turkey and sauté until browned. Remove from heat and drain excess fat.

2. With the remaining oil in the pot, sauté onion and garlic until soft. Add bell pepper and cook for 2 more minutes. Add chicken, beans and diced tomatoes and stir. Mix in spices (add more or less spices depending on your taste) 3. Turn heat to low and add corn and water or chicken/veggie stock and simmer for 2035 minutes.

4. Serve with diced onion and avocado. (Add a dollop of Greek yogurt... it tastes just like sour cream, but is lower in fat and has a ton of protein!)

Spaghetti Squash This is a low carb way to still enjoy your pasta! It’s delicious layered with many of the usual pasta toppings... so get creative and enjoy! (This is also a great meal for leftovers, and it’s just as delicious cold!)

Ingredients: Olive oil cooking spray 1 medium size spaghetti squash (cut in 1⁄2 and seeds scooped out) 1 tbsp olive oil 4 cloves of garlic 1/3 cup water or vegetable/chicken broth Sea salt and freshly ground black pepper to taste 1 10 oz. bag of spinach 1 cup cherry tomatoes Instructions: 1. Preheat oven to 375 F. 2. Coat a baking sheet with cooking spray and place squash, cut side down, on the sheet and bake for 50-60 min. (or until easily pierced with fork) 3. When squash is about 10 min. from being done, heat olive oil in a skillet over medium high heat. Add garlic and sauté till golden brown. Add broth and salt and pepper. Stir in spinach, handfuls at a time, stirring until it’s wilted. (May used frozen and thawed spinach, just squeeze out excess water). Add cherry tomatoes and cook until tender.

4. When squash is done, use a fork to separate the strands of “spaghetti” into a medium bowl. Add 1⁄2 tsp olive oil and pinch of salt and toss.

5. Place desired amount of “spaghetti” onto a plate and top with spinach and tomato mixture and serve.

Spaghetti squash is delicious on it’s own, but here’s some other toppings: -

Sautéed mushrooms and garlic Sun dried tomatoes, capers and Greek olives Make it Asian and add peanut or soy sauce and some snap peas, and sautéed bell peppers.

Italian squash and artichokes Tomato sauce and meatballs Sautéed or grilled shrimp

Hawaiian Skewers and Pineapple This is an easy and light meal that brings a taste of the tropics to your home. Piled high with fresh veggies and shrimp (or chicken), this is a nutritious meal that is loaded with protein and it is as tasty as it is beautiful.

Ingredients: 1 red onion 1 fresh pineapple cubed (may used canned, but make sure it’s in juice not syrup) 12 cooked shrimp (or 12 cubes of chicken) 1 cup cherry tomatoes 1 red bell pepper 1 yellow zucchini 1 green zucchini 5 whole garlic cloves 1 cup mushrooms 1 cup quinoa Extra virgin olive oil 1 tsp parsley 1 tsp garlic powder 1⁄4 cup unsweetened shredded coconut 8-10 wood skewers soaked in water Sea salt and freshly ground black pepper to taste Instructions: 1. Cut vegetables in cubes or large chunks and place in a bowl. Drizzle olive oil and spices and mix to coat. Add shrimp and 3⁄4 of the canned pineapple (save about 1⁄4 for the quinoa.

2. Meanwhile, cook quinoa according to package instructions.

3. Remove skewers from water and layer with veggies and shrimp (or chicken) 4. Place skewers on grill or grill pan for about 4-5 min. per side (rotating ever few minutes) or until veggies are soft and have grill marks.

5. Add salt and pepper to rice along with shredded coconut and the remaining pineapple.

6. Place skewers on a bed of quinoa and enjoy a taste of Hawaii!

Vegetable Stir Fry With this go-to meal, you can use your favorite vegetables or whatever you have on hand, and dinner is ready in minutes! This is a healthy and delicious way to enjoy stir fry and but making it at home, you’ll slash the calories and high fat from the MSG and frying oils from Chinese take-out.

Ingredients: Handful of snow peas 1 red bell pepper, sliced 1 green bell pepper, sliced 1 onion sliced 2 lean chicken breasts cut in chunks 2 cups broccoli florets 1 medium carrot, sliced 1⁄2 of a small eggplant, sliced 2 cloves garlic, sliced 1⁄4 inch ginger, grated (optional) 1 Tbsp low sodium soy sauce 1⁄2 cup brown rice or quinoa 1 small handful of raw, unsalted peanuts 1 tsp sesame seeds (optional) Sea salt and freshly ground black pepper to taste Instructions: 1. Chop veggies and place in a wok or large skillet with 4 tbsp water. Cover and steam vegetables 2.

Meanwhile, cook rice according to package instructions

3.

When vegetables are soft, about 5-8 min., add soy sauce, spices, and ginger.

4.

Top rice with vegetable mixture and sprinkle peanuts and sesame seeds on top.

Smashed Cauliflower Mashed potatoes are usually laden with butter, full fat sour cream and lots of salt. However, this lighter version is packed with vitamin C, is low in calories and carbs and tastes almost the same as mashed potatoes!

Ingredients: 1 small-medium size head of cauliflower 4 whole cloves garlic Salt and pepper to taste 1 Tbsp low fat Greek Yogurt 1 tsp rosemary 1 tsp garlic powder 1 tbsp fresh parsley for garnish Sea salt and freshly ground black pepper to taste Instructions: 1. Cut cauliflower into florets and steam with the garlic cloves until fork tender, about 57 min.

2. Place steamed cauliflower and garlic, spices and yogurt into a food processor and blend until smooth.

3. Season with sea salt and freshly ground black pepper and garnish with freshly chopped parsley.

Serve as a side with turkey meatloaf, or grilled salmon.

Eggplant Parmesan Stacks These melt-in-your-mouth eggplant stacks are a tasty alternative chicken Parmesan. Many people shy away from eggplant because of the bitter, spongy texture and taste. But cooked correctly, they boast a sweet, nutty taste and will practically melt in your mouth.

Eggplant is packed with vitamins and is ideal for maintaining optimal health and weight loss. (Recipe adapted from Clean Eating Magazine) Ingredients: Olive oil cooking spray 3 egg whites, beaten 2/3 cup whole wheat panko bread crumbs 4 Tbsp Parmesan cheese, grated 1 1â „2 tsp dried oregano 1 tsp garlic powder 1â „4 tsp sea salt 2 medium size eggplants 2 medium tomatoes, diced 1 tbsp low salt tomato paste 2 cloves garlic 12 basil leaves 1 cup part-skim mozzarella cheese Instructions: 1. Preheat oven to 450 degrees F. Spray 2 rimmed baking sheets with cooking spray 2.

3.

4.

5.

6.

Place egg whites in a shallow bowl. In another bowl, combine Panko, Parmesan, oregano, garlic powder and salt. Trim ends off of eggplants and cut each eggplant crosswise into 3â „4 inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture. Place coated slices on baking sheet and place in oven until eggplant is golden brown, about 25 minutes.

While eggplant is cooking, combine tomatoes, tomato paste, garlic and 6 basil leaves in a food processor or blender to make a chunky sauce. Transfer to small skillet over medium high heat. Bring to a boil, reduce heat and simmer, stirring occasionally until sauce has thickened slightly, about 2-10 min.

Remove eggplant from oven and preheat broiler. Arrange oven rack 8 inches from heating element.

Spoon tomato sauce over eggplant slices and sprinkle mozzarella over sauce. Use a spatula to place one eggplant on top of the other, 2 stacks high. Broil until mozzarella is browning on top and melted in the middle, about 3 minutes.

Sprinkle remaining basil on top and serve with a side salad.

Turkey Meatloaf Meatloaf gets a healthy makeover from lean ground turkey and oats, a whole grain alternative to bread crumbs. (If using a loaf pain, use a double loaf pan, which allows the excess fat to drip out of the holes in the bottom.) Serve with Mashed Cauliflower or steamed veggies and Enjoy! (Recipe adapted from Ellie Krieager) Ingredients: 3⁄4 cup oats 1⁄2 cup skim milk 1 onion, peeled 2 lbs lean ground turkey 1⁄2 cup chopped red bell pepper 2 large eggs, beaten 2 tsp Worchestershire sauce 1⁄4 cup reduced sugar ketchup 1 -15 oz can no-salt added tomato sauce Sea salt and freshly ground black pepper to taste Instructions: 1. Preheat oven to 350 degrees F. 2. In a small bowl, stir together the oats and milk and allow to them to soak for about 3 minutes.

3. Thinly slice 1⁄4 of the onion into rings and set aside. Finely chop the rest of the onion.

In a small bowl, combine the turkey, oatmeal mixture, chopped onion, bell pepper, eggs, Worchestershire sauce, ketchup, salt and pepper. Mix until just combined.

4. Transfer mixture to a 9x13 inch baking dish and shape into a loaf of about 5 inches wide and 2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with onion rings.

5. Bake until meat thermometer reads 160 degrees F, about 1 hour. Remove from oven and let rest for 10-15 minutes until slicing.

Turkey Burgers with Sweet Potato Wedges This is a great weekend meal and is packed with protein and antioxidants. This meal will satisfy your craving for a burger and fries in a healthy and nutritious way. Trading the bun for a large Swiss chard leaf for fewer carbs.

Ingredients: 1 lb lean ground turkey (or already formed turkey patties) Goat cheese crumbles Whole-wheat buns Spinach leaves 1 Tomato, sliced 1 red onion, sliced 1 tbsp Dijon mustard 2-4 sweet potatoes, skin on, cut in wedges 1 tbsp olive oil 1⁄4 tsp cinnamon 1⁄2 tsp garlic powder 1⁄2 tsp rosemary 1⁄2 cup non-fat Greek yogurt 1 tbsp honey 1-2 tsp Dijon mustard Sea salt and freshly ground black pepper to taste

Instructions: 1. Form ground turkey into 4 patties, season and cook on grill.

2. Slice potatoes into wedges and place in bowl and add olive oil, and spices. Mix to coat. Place potatoes on heated grill and cook for about 4-5 min. on each side, or until grill marks appear, flipping 1⁄2 way through.

3. Place onion slices on grill and cook until soft.

4. Meanwhile, mix Greek yogurt, honey and Dijon mustard together and set aside for dipping sauce.

5. Stack burgers on bun with goat cheese crumbles (or cheese of your choice), tomato slices, spinach leaves and grilled red onion.

Grilled Tilapia with Mango Salsa and Brussel Sprouts Fire up the grill or make this in a non-stick skillet, either way, this meal is packed with protein, and vitamins and minerals. White fish (tilapia, sole, halibut) is very mild and takes the flavor of whatever you add to it. This is a fresh and clean way to eat fish.

Ingredients: 2 tilapia filets 1 mango (fresh or frozen and thawed) 1/4 cup red onion, chopped Handful of chopped cilantro Juice of 1 lime 1 tsp extra virgin olive oil 1/2 tsp garlic powder 10 brussel sprouts, halved Sea salt and freshly ground black pepper to taste Instructions: 1. Spray grill or skillet with non-stick cooking spray before lighting, or use tin foil to prevent the fish and veggies from falling through the grill.

2. Toss brussel sprouts with olive oil, salt, pepper and garlic powder (drizzle some balsamic vinegar if desired). season tilapia filets with salt and pepper. Place on tin foil on grill.

3. Meanwhile, chop mango and onion into chunks, and mix with cilantro and lime juice.

4. Brussel sprouts are ready when they’re browned and tender, about 7-10 min. per side.

Fish is ready when it begins to break apart and gets flaky.

5. Top fish with salsa and squeeze with extra lime juice and serve with brussel sprouts.

• Brussel sprouts are packed with nutrients and can be found at Trader Joe’s in a bag, ready to use, or in the frozen isle of your local grocery store. Use asparagus if you don’t like brussel sprouts and drizzle with lemon juice.

Sweet Potato, Almond, Chicken Soup Sweet potato and almond butter give this soup a creamy, decadent texture. The ingredients may sound weird, but trust us‌ you won’t be able to put your spoon down, this soup is SO GOOD! Recipe adapted from WholeLiving.com Ingredients 4 cups chicken stock 1/2 yellow onion, diced 1 minced garlic clove 1 large sweet potato, peeled and diced 8 ounces boneless, skinless chicken breast, cut into chunks 1/2 cup creamy natural almond butter 1 cup collard greens, coarsely chopped 2 tablespoons grated fresh ginger Sea salt and freshly ground black pepper via

Instructions: 1. Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for another 20 minutes.

2. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter till well incorporated into soup. Season with salt and pepper.

Lemony Kale and Avocado Salad With Quinoa Enjoy this fresh salad as a side or a complete meal. The quinoa adds protein and makes it extra satisfying and the lemon and creamy avocado add a perfect freshness to this dish.

Ingredients: 1 cup quinoa (rinsed) 2 cups water 2 ripe avocados sliced into cubes, Bunch of kale cut into bite size pieces Juice of lemon or lime Handful of cilantro Instructions: 1. Rinse quinoa and cook according to package directions.

2. Wash and cut kale into bite size pieces. Add avocado cubes and cooked quinoa.

3. Season with salt and pepper and fresh lemon/lime juice, toss and garnish with cilantro.

Kale Chips Are you In the mood for something salty and crunchy? Well, don’t reach for that bag of greasy potato chips! Instead, pop a tray of nutritious kale in the oven and viola… out come melt in your mouth crispy bites that won’t show up on your thighs!

Ingredients: 3 bundles of fresh kale, or 1 bag of kale extra virgin olive oil Sea salt and freshly ground black pepper to taste Instructions: Preheat oven to 300°. Wash and dry kale, remove the ribs (stems) and cut into bite size pieces. Toss with extra virgin olive oil, sea salt and freshly ground black pepper.

Place on baking sheet in a single layer. Bake in oven until crisp, about 25-35 minutes. Enjoy! **Kale cooks down and “shrinks” when it’s cooked, so use less salt and pepper than you think you need because the flavor intensifies in the oven. Remember, you can always add more later! **Make sure kale is dry before you put it in the oven or else it will steam instead of getting crisp.

Mediterranean Chicken On A Bed of Arugula Say goodbye to boring old chicken by brightening up your plate tonight with these vibrant colors and tasty veggies.

Ingredients: 4 Chicken breasts 2 cucumbers, chopped Âź red onion, thinly sliced Âź cup Calamata olives, halved 1 carton of cherry tomatoes, halved 1 bag of fresh arugula or spinach leaves 1 can garbanzo beans (rinsed) Crumbled Feta cheese Red pepper flakes (optional) 1 tbsp olive oil 1 tsp garlic powder 1 Tbsp dried arugula Sea salt and freshly ground black pepper to taste Instructions: 1, Season 4 chicken breasts with salt, pepper, garlic powder and dried arugula. Spray olive oil in pan and cook until browned on both sides.

2. While the chicken cooks, chop the cucumbers, red onion, tomatoes and olives and toss together with fresh arugula or garbanzo beans, spinach leaves, olive oil and balsamic vinegar.

3. Sprinkle with feta cheese and red pepper flakes for some heat. Place cooked chicken on the bed of arugula veggies and enjoy! (Serves 4)

Garlicky Sautéed Greens With Roasted Beets Don’t throw out the leaves next time you buy beets! They are delicious when cooked up with garlic. And don’t be intimidated by cooking beets. They taste sweet and earthy after being roasted in the oven.

Ingredients: 1 bundle of beets (approx 4-6 large beets with greens attached) 5 cloves of garlic minced ½ tsp rosemary (fresh or dried) Extra virgin olive oil Sea salt and freshly ground black pepper to taste Instructions: 1. Heat oven to 375”. Cut the leaves from the beets, remove the stems, wash and dry the leaves.

2. Cut beets into wedges and toss with 1 tsp olive oil, salt and pepper and rosemary.

Place on cooking pan and roast in the oven form 45-55 minutes.

3. Add 1 tsp olive oil to sauté pan and heat to medium high. Add garlic and cook until lightly browned. Add beet greens and turn down the heat to low. When beet greens are wilted, set aside.

4. Remove roasted beets from oven and place on top of the wilted greens.

5. Serve with grilled salmon, turkey meatloaf or eggplant Parmesan stacks.

W

eight Loss Cheat Sheet

Don’t worry too much about having it all together all the time—nobody’s perfect. Refer back to this cheat sheet for some top tips if you ever find yourself falling off track and need some quick ideas to get back on board. As long as you continue taking steps and never give up, you keep building momentum. And that’s success.

1. Do Your Workout Early in the Day. Select a regular time to exercise every day, preferably early. This helps you stay in the habit as well as prioritizing it. We know that when the day get going it’s hard to stop for a workout. And try to incorporate a full-body, strength and resistance training and interval cardio training—about 3 times a week!

2. Eat Healthy Snacks. This is related to the principle of eating smaller, more frequent meals. By not skipping meals (especially breakfast!) and eating a healthy snack two hours before larger meals, you’ll crank up your metabolism, stay satisfied and not be so prone to overeating at mealtime.

3. Read Nutrition Facts. You don’t have to count calories, but you will want to get into the habit of reading nutrition labels. This way you are aware of calorie-dense foods and sneaky ingredients (such as high fructose corn syrup and trans fats) that show up on your hips, thighs, and lower abs—ack!

4. Get Almost All of Your Carbs from Fresh Fruits and Vegetables. Carbohydrates aren’t bad—but they are pure fuel. If you don’t burn the fuel, you store it as body fat (that’s also why we tell you to tapper the carb calorie at night). Fruits and veggies have more nutrients that your body needs to be strong and healthy, fiber to keep you clean, lean and feeling full, and fewer carbs that will stick around in all the wrong places.

5. Use the 80 Percent Rules. Eat until your 80 percent full, then wait for your brain to register that you are satisfied. Your stomach is a muscle that can grow and expand. If you always pack your belly with every meal, you’ll need more and more food to feel full. Eat clean and lean 80 percent of the time but allow yourself a little room to enjoy.

6. Drink Water. And lots of it! Not only should you guzzle water during your workouts, drink plenty throughout the day. We like to include one glass before meals, one with my meal, and one after to keep me feeling satisfied and energized.

7. Take Advantage of Cheating. Schedule a “cheat meal” to reward yourself for a successful week by eating your favorite foods. Not only does a cheat meal have psychological benefits, but the extra calories will prime your body for intense fat burning the following day! It’s important to make it a cheat meal (not a full day of binging) because you could easily ruin your previous week of weight loss.

8. Focus on the Positives. You should have already taken some time to carefully set some goals and are hopefully wasting no time moving toward them. We want you to put your thoughts and energy into thinking about all of the great things that will result in achieving these new goals. Instead of dwelling on not being able to eat whatever you want and dreading your workout sessions, make a shift in your thinking to consider all the benefits, such as, how great this goal makes you feel, the extra weight you’re letting go of, and the years of quality living you are adding to your life. This type of positive thinking will propel you to move forward.

You’re Awesome.

Journal Be Awesome.

Date: ________________________ Day: S

M

T

W

T

F

S

My Goals: ___________________________________________________________ Today I completed an awesome triathlon workout!

Notes: ______________________________________________________________

_______________________________________________________________ Water Intake: Breakfast: ___________________________________________________________ Snack: _________________________________________________________ Lunch: _________________________________________________________ Snack: _________________________________________________________ Dinner: _________________________________________________________ Snack: _________________________________________________________ Notes: _________________________________________________________

_______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ You’re Awesome.

Journal Be Awesome.

Date: ________________________ Day: S

M

T

W

T

F

S

My Goals: ___________________________________________________________ Today I completed an awesome triathlon workout!

Notes: ______________________________________________________________

_______________________________________________________________ Water Intake: Breakfast: ___________________________________________________________ Snack: _________________________________________________________ Lunch: _________________________________________________________ Snack: _________________________________________________________ Dinner: _________________________________________________________ Snack: _________________________________________________________ Notes: _________________________________________________________

_______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ You’re Awesome.

Journal Be Awesome.

Date: ________________________ Day: S

M

T

W

T

F

S

My Goals: ___________________________________________________________ Today I completed an awesome triathlon workout!

Notes: ______________________________________________________________

_______________________________________________________________ Water Intake: Breakfast: ___________________________________________________________ Snack: _________________________________________________________ Lunch: _________________________________________________________ Snack: _________________________________________________________ Dinner: _________________________________________________________ Snack: _________________________________________________________ Notes: _________________________________________________________

_______________________________________________________________ _______________________________________________________________ _______________________________________________________________ _______________________________________________________________ You’re Awesome.

Are you ready to make this year your best one yet? Are you ready to gain confidence, believe in yourself again and succeed in reaching your goals?

We want you to be proud of every single moment you bike, every mile you run, every minute you swim and every positive food choice you make. Focus on the positive changes you are making and be thankful for how amazing your body was created.

You can do more than you ever thought possible!

This is your time to shine!

Imagine how amazing you will feel when you cross the finish line of your first triathlon with a smile on your face! We cannot wait to hear your success story! Thank you for letting us be part of your triathlon weight loss journey. We believe in you!

We’d LOVE to hear your story or answer any questions you may have.

Don’t hesitate to contact us beawesome@twotri.com You’re Awesome!

Be Awesome.

Triathlon For Weight Loss Nutrition Guide: The Recipes provided herein contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions only. Do not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your family physician.

Disclaimer: By purchasing this program, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent that you have read and agreed to these terms and conditions at all times while using this program. You must be at least 18 years of age to access the material contained on Triathlonforweightloss.com and TriathlonPersonalTrainer.com without adult supervision. To access and use Triathlonforweightloss.com and TriathlonPersonalTrainer.com, you warrant that you are at least 18 years old or have obtained parental permission.

Any application of the recommendations set forth in this website and program from TwoTri.com, Triathlonforweightloss.com, TriathlonPersonalTrainer.com, or in any personal consultation by phone, email, in-person, or otherwise, is at the reader's discretion and sole risk. The information offered is intended for people in good health. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle.

The material contained on Triathlonforweightloss.com, Triathlon for Weight Loss Nutrition Guide, or TriathlonPersonalTrainer.com, is provided for educational and informational purposes only and is not intended as medical advice.The information contained on this website and program should not be used to diagnose or treat any illness, metabolic disorder and disease or health problems.

By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or exercise program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this website and program, Triathlonforweightloss.com and TriathlonPersonalTrainer.com, is at the sole choice and risk of the reader.

You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use of our website and program, or your violation of these terms and conditions.

Author's Disclaimer The authors of The Triathlon For Weight Loss Nutrition Plan are not doctors. The advice the authors provide herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the author may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s). Protection for client and TriathlonForWeightloss and TriathlonPersonalTrainer.