Interview for L.A. Leggers Run Club

I recently did an interview for the L.A. Leggers newsletter and wanted to share here. Thanks to author Greg White for the opportunity to get my message out. I hope you enjoy! 


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High-Octane CEREAL for Carb-Conscious Clean-Eating Athletes

Yes, I said cereal. Let’s face it most of us grew  up on cereal. I loved ALL the cereal. But once I got wise to nutrition, I realized the sugary stuff doused with dairy each morning was not doing me any good–not good for steady energy, not good for my gut, and not good for health or performance. Shoot. Bye bye cereal.

I’ve dabbled with making “paleo cereals” using coconut flakes, crushed nuts, seeds, blueberries, cinnamon, and nut milks. It worked, but it was “heavy” and also didn’t quite replicate real cereal, you know, “toasted flakes” and granola-type stuff…

Now I think I’ve nailed it, and it’s not just a plain bowl of empty-calorie cereal… It’s a fat-adapted/moderate LCHF-friendly recipe that’s nutrient dense & more than meets the eye:

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Real Athletes, Real Results: Fat-Adapted and a New 70.3 PR


“Thanks to Tawnee’s cutting-edge coaching theories and approach, along with her nutritional advice (including her in-depth grocery lists, guide to fats, info on becoming fat-adapted, etc), and of course her wonderful recipes she has sent along the way, I was able to transform my body from a carb-hungry sugar-burning monster into a lean, mean fat-adapted machine! I have come such a long way nutritionally speaking and I look back at where I was just one year ago, and I cannot believe the vast improvements in both my nutrition and performance, as well as the well-being of my son. He and I now cook together and he’s adopting healthy habits at a young age.”

kim1

Kim, on the left #240, looking lean & mean!

A little “case study” of the fat-adapted+MAF training approach in action and working for long-course triathlon. This data is on an athlete I’ve now been coaching for more than a year. When he came to me and I knew I had my work cut out. Bring it.

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Review: Inside Beaming’s 4-Day Cleanse + A Discount Offer For You

Those of you who follow me on social media (click here for my: IG, Twitter, FB) probably noticed a couple weeks ago when I posted a lot of really healthy-looking juices, raw soups, salads, etc. I was doing Beaming’s 4-Day Cleanse, and it was such a great experience. Honestly, I wish I could go back to that week right now. I will do another sooner than later. As I reflect, many positives stand out, including things I didn’t anticipate: i.e. way more time due to not having to cook or do dishes for four days, yet still having something healthy at my fingertips. I rarely eat out or “pickup lunch to go” because I don’t trust most restaurants’ sources of food nor their food prep, so that has me in the kitchen a lot. While I love cooking, it was nice to have a break. Read more…

Do A Cleanse With Coach Tawnee in January 2014!!!

I don’t know about you, but I’m already thinking about the New Year and ways I can start it off on the right foot. Well, I have my first plan of attack scheduled, and if you live near or around me (Orange County/San Diego) I’d love to get you involved in the fun! What is this big plan!? An organic juice and raw food cleanse January 13-16, 2014 (four days; Monday through Thursday). I am doing the cleanse through my friends at Beaming, a San Diego-based raw food bar/juice cleanse company that’s making its way up the coast to Orange County, woo hoo!

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Master Amino Acid Pattern (MAP): An Athlete’s Secret Weapon

http://affiliates.bodyhealth.com/idevaffiliate.php?id=562_2_1_47

 

2016 Update: MAP has been renamed to PerfectAmino – same Great product, same trusted quality, and Same beneficial effects for athletes…

…But More tablets per bottle and cheaper price!!!

 


 

There are a lot of supplements out there and quite frankly many are probably crap and a gimmick that’s full of false promises. But every now and then there’s something extra special that comes along. This doesn’t happen often. In 2012, I learned about this amino acid supplement called Master Amino Acid Pattern (MAP). It’s an all-natural, vegan protein supplement (pill form). I tried it. A month later I looked back at how things changed with my training, racing and overall well-being and I was convinced. I’m not alone here; I’ve seen my athletes, friends and family reap the benefits too! (Note: If you’d like to hear more about my personal success stories with MAP, as well as those of my athletes, shoot me an email and let’s chat!)

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Two New Quick ‘N Easy Healthy Recipes

There are a couple new recipes I posted over at tritawn.blogspot.com. The first is a one-dish meal, and the other is a delicious side dish. Both are a fresh spin on not-so-healthy traditional dishes. They’re healthy, much lower in calories, easy to make and gluten free — and still delicious, I promise. They also won’t break the bank! Read more…

All Fish Oils Aren’t Equal: What You Need to Know

Last week on the Endurance Planet podcast, we talked about fish oil supplement, which supply you with omega-3 fatty acids in your diet. It was pointed out that we as consumers should be very discerning when choosing a fish oil supplement because they are NOT all created equal! Personally, I can recall getting cheaper brands a long time ago, which would give me nasty fishy burps (sorry if that’s TMI). I thought the bad taste was just a “side effect” of trying to be healthy and I had to cope. Not so! That bad taste is a good indicator that the fish oil in the supplement is rancid. And that’s just the first thing… There’s more to look for when buying fish oil–namely, it’s form.

After I discuss the importance of form, I’ll tell you some other things to look for in a supplement, why I use the brand Nordic Naturals, and why omega-3 supplementation matters at all! Read more…

NUUN Part 2: All-Day Hydration Tabs

A while back I wrote about those fabulous little drink tabs to add to your water for electrolytes and vitamins. I’m a fan of Nuun Active Hydration Electrolyte Enhanced Drink Tabs for exercise (and sodium replacement), except for their inclusion of artificial sweeteners and preservatives. I wouldn’t swear them off because of those ingredients, but I wouldn’t want to be poppin a tab 24/7. Yet, beyond exercising, sometimes I want to spice up my water with something natural and without all the extra sodium/calories in order to stay hydrated. Water does get boring, and sometimes I won’t drink enough in a day! I’ll admit, I do like to indulge in kombucha teas as a water alternative, but that’s an expensive little habit that I have to monitor. Read more…

Supplements for Athletes, and What I Take

Ah, taper for a big race. The hard work is done (temporarily). This Sunday I’ll be doing a half-Ironman in Northern California, Vineman 70.3. A 1.2-mile swim, 56-mile bike and 13.1 mile run. Can’t wait! But for now, I’m in full-on taper (rest) mode, which can be crazy. For a brief moment last week I thought I was getting sick, and truthfully I think it was mental, knowing I didn’t have to keep it together for tough training. It’s amazing to me how we can mentally will ourselves through tough back-to-back days, but when you reach the “finish line” and ease up you become mush, and seemingly vulnerable to aches, pains, colds, etc. 

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