NUTRITIONAL GUIDE

My name is Tracey Theodorou, wife to Master Phil Theodorou, the creator of Total Body Shaping. I am an Ohio University graduate with a degree in Human Consumer Science specializing in Dietetics and Food Service Management.

As a fitness trainer, I have been training clients in fitness, personal growth and nutrition for over 20 years. I have been a Director of Nutrition and Food Service Manager of many hospitals and nursing homes through out my career and have promoted nutrition education by developing and teaching out patient classes.

I am an active member of the American Dietetic Association and Certified in Food Protection. My goal is to get my clients to achieve a healthy and happy lifestyle safely by promoting good nutrition, diet tips and secrets that have helped me stay fit and healthy.

Welcome to Total Body Shaping Nutrition, and congratulations on taking the first step towards a healthier you. This nutritional plan is designed to give you good, basic guidance on how to eat. This is not a diet plan more of a guide on eating right to help give your body the energy and nutrition to power through the Total Body Shaping fitness regimen.

The recipes and snack ideas in this guide are meant to help you make smarter choices with your meal planning and provide you with the tools you need to maximize your workouts and become a healthier person. Everyone has different caloric needs use this guide to make smarter choices on the foods that will fuel your body and not slow you down.

For the ten weeks of the Total Body Shaping course the best advise is to keep it simple, and Dontʼt Give Up on yourself. Believe in yourself and stay focused on your goal.

DONT LET A BUSY SCHEDULE SABOTAGE YOUR GOALS. HERE ARE A FEW TIPS THAT KEEP ME IN CHECK THROUGHOUT THE DAY.

1. Always have a back up plan and think ahead. This will prevent overeating and diet screw ups. No matter what, always have a cooler ready to go with healthy snacks for the car. This can include but not limited to: hard boiled eggs, avocado wrapped with turkey, apples, celery, cucumber slices, low fat string cheese and a 1oz bag of nuts. Pack it the night before so itʼs ready for you as you head out for a dayʼs work.

2. If you must eat out, opt for foods like a green salad with grilled chicken with oil and vinegar on the side, turkey burgers, lean meat like chicken, fish and turkey. Stay away from smoothies as they contain extra sugar from fruit juices and ice cream that you may not even be aware of. Avoid fast food, sugar, sugared energy drinks, soda and keep water with you at all times during the day. Our muscles are about 70% water, so proper hydration is key to keeping muscular strength. Rule of thumb: drink at least 10 cups of water a day.

3. Keep low fat snacks in your desk at the office to avoid ordering out with your co-workers. For example, keep some cans of low sodium tuna and some healthy crackers and whole wheat bread. Have some nuts available, a small fruit and some flavored rice cakes as a snack to help ward off sugar/chocolate cravings.

4. Carry around herbal all natural zero calorie sweeteners like stevia and truvia packets in your purse or car to add to your morning coffee on the go. And stay away specialty coffees that have tons off added sugar and fat.

5. Carry around a food journal in your purse or keep at the office. Be honest with yourself and write down everything you eat with portion sizes. A portion is the palm of your hand. Consume 6 meals per day to prevent drops in blood sugar resulting in hunger pangs and binges.

6. Take a multi-vitamin with minerals every day to ensure your body has all itʼs needed nutrients.

7. Lastly, stay positive. If you screw up, donʼt beat yourself up. Get back on track and keep motivated throughout the day.

BEST OF LUCK!

TRACEY

EGG WHITE OMELETTE

Ingredients:4 egg whites1 turkey sausage cut up1 cup fresh spinach1/2 cup fresh mushrooms1/2 cup diced tomatoes1 slice low fat american cheese1 slice whole wheat bread or one whole wheat 6 inch tortilla (substitute corn tortilla to make gluten free).1 tsp margarine

Directions:In skillet, spray pam and saute sausage. Re spray pam and add egg whites and veggies until cooked. Serve with whole wheat toast with margarine OR roll up in tortilla. One serving size.

PEANUT BUTTER WRAP

Ingredients:1/2 banana1 tbsp of low fat peanut butter1 6 inch whole wheat flour tortilla (corn tortilla to make gluten free)

Directions:Microwave tortilla a maximum of 15 seconds. If using corn tortilla, you will need to brown in skillet with pam on medium heat alternating sides. Add peanut butter and banana. One serving size.

breakfast

COTTAGE CHEESE AND FRUIT (Gluten free)

Ingredients:1 cup cottage cheese20 red grapes1 tsp sea salt, pepper

Directions:Combine all ingredients and add sea salt and pepper to taste. One serving.

FRUIT YOGURT ( Gluten free)

Ingredients:6-8 oz. non fat plain greek yogurt1/2 cup blueberries or strawberriesStevia sweetener or one tbsp of honey1 tsp chia seeds

Directions:Combine all ingredients. One serving.

YUMMY OATMEAL

Ingredients:1/2 cup cooked plain oatmeal1/2 cup sliced applescinnamon1 tbsp chopped walnuts

Directions:Combine oatmeal, apples and walnuts in bowl. Sprinkle with cinnamon. One serving

BAGEL AND LOX or BACON

Ingredients:1/2 bagel, scooped out2 tbsp low fat cream cheese2 oz. smoked salmon OR 2 slices of turkey bacon3/4 cup fresh melon

Directions:Toast bagel and spread cream cheese. Add salmon or turkey on top. Serve with fresh melon on side. One serving.

HAM AND SWISS EGG SANDWICH

Ingredients:1 whole wheat low fat english muffin1 slice of lean ham, low sodium if possible1 slice alpine lace swiss cheese1 whole egg

Directions:Scramble egg with pam spray and toast english muffin. When almost toasted, add cheese until melted. Layer with ham and add eggs. Serve with 1/2 cup of fresh strawberries. One Serving.

MY QUICK ON THE RUN BREAKFAST MEAL JUST TO GET ME GOING IF I’M HAVING A ROUGH MORNING.

Chobani plain greek yogurt with blueberries and stevia as sweetener.

Grape Salad (Gluten free)Ingredients: 2 pounds of seedless red grapes...remove from stem. 1 bar of low fat creme cheese (8 oz. size) softened8 oz. low fat sour cream1/2 cup of stevia or truvia sweetener1oz chopped pecans1/3 c brown sugar....(optional)Directions:In medium mixing bowl, beat or mix the above ingredients.Fold in grapes.Spread in 9 X 9 glass dish. Refrigerate overnight.When ready to serve....remove from refrigerator and sprinkle chopped pecans and brown sugar on top. This recipe yields 4 servings. 1 serving is 4oz.

Corn Tortilla Chicken Wraps (Gluten Free)

Ingredients for 2 servings:2 6 inch corn tortillas4 oz grilled chicken breast slicedFresh cilantro1/2 cup sliced red onion2 tbsp low fat sour cream2 tbsp guacamoleHot sauce (optional)2oz shredded low fat cheese

Directions:Spray pam spray on skillet and cook tortilla on medium heat flipping sides every minute or so until it gets crisp. Add 2oz sliced chicken and 1oz of shredded cheese. Cover until cheese is melted. Remove from skillet and put on plate. Add 1oz of guacamole, 1oz of sour cream, a few sliced onions and top with fresh cilantro and hot sauce. Repeat for another serving.

LUNCH

Spring mix salad: (Gluten free)

Ingredients:4 oz chicken breast cut up in cubes2 cups spring mix salad1/2 cup red onion sliced2 tomatoes sliced4 large seedless black olives2 tbsp feta cheese1 tbsp olive oil1 lemon

Directions:Mix all ingredients together and top with olive oil and fresh squeezed lemon. Sea salt and pepper to taste. 1 Serving1 cup of spring mix salad, tomato and cucumber1 oz. feta cheese2-3 ounces of grilled chicken1 tsp olive oil, 1 fresh lemon juice as dressingPut everything into 6 inch whole wheat pita(2 proteins, 2 starches, 1 vegetable, 1 fat)

Tuna Salad Melt

Ingredients:1 can of tuna in water1 tbsp low fat mayo1/4 cup chopped onion2 tbsp low sugar relish1/4 cup chopped cucumbers2 tbsp guacamole1 slice of low fat american cheese1 light whole wheat english muffin

Directions:Drain tuna and combine all ingredients in large mixing bowl except cheese and english muffin. Toast english muffin open faced and place cheese on right before toasting is finished to melt. Scoop tuna on english muffin. 1 portion size.

Pizza Pocket

Ingredients:1 whole wheat 6 inch tortilla1/2 c. grated low fat mozzarella cheese1/2 c. marinara sauce1 c. diced mushrooms, onions and bell peppers2oz. turkey sausage chunks

Directions:Preheat oven to 350 degrees and slice pita around the edges in half. Place in oven open faced until lightly brown. Spoon sauce, veggies, meat and top with cheese. Bake for another 10 minutes until cheese is melted and brown to your liking. Makes 2 pizzas and equals one serving.

Grilled Chicken Salad (Gluten free)

Ingredients:3oz. grilled chicken. Season with 1 tsp of Lawry’s seasoning salt.1/8 cup sliced pecans or walnuts1/2 cup cranberries1/4 cup red onion2 cups of fresh spinach1 tbsp. raspberry vinegar1/2 tsp. dijon mustard1/2 tbsp of olive oil

Directions:Brown chicken in skillet with pam spray and cut into cubes or strips. Let cool. Combine with the above ingredients and toss.

Turkey burger1 slice of reduced fat cheese1/8 avocado sliced2 slices of reduced calorie toast1 apple1 cup raw carrots(3 proteins, 1 starch, 1 vegetable, 1 fruit, 1 fat)

Mom’s Family Chicken Bake

Ingredients: Whole Chicken Cut-up (or you can substitute cutlets in equal amounts)1 can of whole berry cranberry sauce1 package of onion soup mix8 ounce bottle of Kraft Lite Catalina Salad Dressing

 Directions:Mix above ingredients and pour evenly over chicken.Cover and let stand for a few hours or overnight in refrigerator.When ready to bake, move from refrigerator and bring to room temperature.Remove cover and bake for 1 hour in preheated 350 degree oven. This recipe will yield about 6-8 meals. Separate 4oz. portion and have with a 1/2 c. steamed asparagus and a 1/2 c. boiled brown rice.

Taco Salad (Gluten free)

Ingredients:3/4 cup ground cooked turkey sauteed with taco seasoning 2 cups of romaine lettuce1/3 cup corn1/3 cup black beans1/2 cup red onion chopped1/2 cup tomatoes chopped1/4 cup shredded cheddar cheese1/4 cup guacamole1 tbsp. low fat sour cream1/4 cup salsa10 low fat tortilla chips (only if you worked out extra hard today!)

Directions:Place romaine lettuce in bowl and combine ingredients.

DINNER

Tuna Pasta Salad

Ingredients:1/2 cup whole wheat penne pasta (use brown rice pasta to make gluten free)4 pitted olives1 tbsp ground mustard1tsp fresh lemon juice1/2 cup fresh asparagus1/2 cup chopped tomatoes1/2 cup roasted peppers1/3 cup white beans1/2 cup tuna drained1 tsp. sea salt

Directions:Cook pasta and combine all ingredients and cool in fridge. One serving

Veggie Stir Fry

Ingredients:3oz. Sliced chicken breast or lean meat1 1/2c. of mixed broccoli, cauliflower and mushrooms1 tbsp. of soy sauce (Use bragg liquid aminos seasoning to make gluten free)1 tsp. of canola oil1/2 cup of brown rice

Directions:Heat oil in skillet on medium heat with chicken until chicken is cooked but not completely brown. Add veggies and soy sauce and serve over boiled brown rice.

Turkey Meatloaf (my kids love it!!!)

Ingredients:2 pounds ground turkey1 packet of lipton onion soup mix1/2 cup egg whites2 slices of light whole wheat bread crumbs (use corn bread crumbs to make gluten free)1/3 cup ketchup

Directions:Combine all ingredients and place in baking dish. Bake in oven for 1 hour at 350 degrees. This recipe will yield enough for 8 meals/servings. Serving size for one portion is 4oz.

1/3 cup hummus and 1 cup carrots(1 starch (starchy vegetable), 1 vegetable)

8oz. plain yogurt mixed with blueberries or strawberry’s and stevia or truvia to sweeten.(1 milk, 1 fruit) * I prefer greek non fat plain yogurt

3 2 1/2 square graham crackers, 1 cup low fat or skim milk(1 starch, 1 milk)

6 saltine crackers, 1 tbsp peanut butter(1 starch, 1 fat)

Avocado, chopped onion and sliced tomato, pinch of salt and pepper(1 fat, 1 vegetable)

Low fat string cheese, 1 peach(1 protein, 1 fruit)

Energy, sport or breakfast bar (I only have if on the run)(1 protein, 2 starches, 1 fat)

2oz. feta cheese, 2 rye krisp crackers, 8 olives(2 proteins, 1 starch, 1 fat)

8oz plain yogurt mixed with 1 tsp chopped walnuts(1 milk, 1 fat)

Strawberry and banana smoothie1 cup skim or low fat milk1/2 banana (starchy fruit)1/2 cup strawberries7 half mooned ice cubes(1 milk, 1 starch, 1fruit)

SNACKS

1. The scale is not the BEST indicator of weight loss. Go by inches lost and how you feel in your clothes. Sodium, hormones, sleep deprivation, medication and water consumption can alter your weight.

2. Don’t skimp on carbohydrates. Research suggests that limiting carbs in your diet leads to fatigue, depression and mood changes.

3. Make sure you eat 6 meals a day and within an hour of wakening. The body needs fuel like a car. Once you eat, your metabolism revs up leading to more efficient weight loss. Eating every 3 hours will keep your blood sugar stable and avoid crankiness and hunger.

4. Stay away from sugar! Sugar consumption is why most weight loss plans fail. 5. Healthy foods like nuts, avocados, whole grains and fruit juices are not necessarily

great for weight loss. You must check calories and serving size.6. Remember, not all vegetables are considered a “vegetable” in a typical nutrition plan.

Here are some starchy vegetables that have more calories and are considered a starch. Corn, peas, potatoes, etc. Keep a close look at portion sizes as they differ from vegetables like broccoli and cauliflower for example.

7. Plan your foods according to my meal plan provided. If your diet isn’t balanced with protein, carbs, milk and fat, your weight loss plan will fail tremendously.

8. Don’t over estimate your calories burned in class. Because if you eat a piece of cake or a few cookies, you have just canceled out all your hard work.

9. Focus on portion control. Learn what a tsp. is and weigh foods for a while. Most people will typically use more than a tsp. of butter on their toast without even realizing it.

10.Stay away from fried, greasy foods and skip the bread basket when eating out. Ask them to wrap half your entree BEFORE it even gets to the table to prevent over eating. Ask for dressings and sauces on the side.

11.Get at least 8 hours of sleep if possible and drink 8oz. of water prior to every meal.12.Keep sodium intake to no more than 4000mg a day.13.Don’t let your family and friends sabotage your goals to lose weight and be healthy.

Make yourself a priority and don’t let anyone spoil your dreams and goals!

All the best,Tracey

TIPS