2/9/16

Powerful food bowl


I'm not a fan of fad diets that promise "too good to be true" health or weight loss results or require extreme, restrictive eating choices but I'm all about food trends that encourage healthy eating.

If it wasn't for food trends, you probably wouldn't be eating so much kale, avocados or chia seeds!

If you've been a long-time Trimarni follower on Facebook or Instagram, you've probably noticed that most of my meals are eaten from bowls.

Well, wouldn't you know that it is now trendy to eat a meal out of a bowl???

I love the idea of eating out of a bowl for several reasons:
-Flavors are enhanced when combined
-You can incorporate a variety of nutrients into one dish
-You can see what you love to eat
-You can hide what you don't like to eat
-You are forced to sit down and eat with silverware
When I plan meals, I always focus on a template for every meal:
-Plants (fruits or veggies)
-Protein
-Starch or grain
-Fat

Without getting too deep into numbers, here are some numbers to ensure that you are eating "enough"  PER MEAL.



-Plants: Unlimited
-Protein: 25-30g
-Starch or grain: ~50-70g
-Fat: ~10-20g
Certainly, adjust based on your energy and appetite - just make sure all adjustments work for your active lifestyle and health goals.

Note: I like my athletes to think of meal planning as "am I eating enough?" not saying "I am eating too much!" as it helps create a better relationship with food when you focus on eating enough to meet energy and nutrient needs.




As you can see from my powerful bowl of nutrients (lunch yesterday), I have the following in my bowl:
-Plants: mixed greens and arugula, tomatoes, grapes, red and orange peppers, onions
-Protein: Cottage cheese (and some from quinoa)
-Starch or grain: Quinoa
-Fat: Olive oil, chopped walnuts, goat cheese

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Are you ready to start this Trimarni-approved food trend?

Here's how you can get started: 
1) Buy some awesome bowls in all sizes (I prefer shallow bowls)


2) Think about your favorite recipes/meals and how you can eat them in a bowl
(for inspiration, check out this blog)

3) Don't feel the need to combine everything. If you don't like foods to be mixed or prefer one type of texture at a time while eating, divide your bowl into sections so that you have all the components of a healthy and balanced meal....in a bowl.


4) Are you worried that you can't change old habits....like always eating sandwich for a meal?
Turn that sandwich, wrap or pita inside out and serve the bread on the side (you can top with smashed avocado, cheese or hummus)
.


What will you yum over in your bowl?

2/8/16

Feeling off track?


Whether it's traveling, life stressors or multiple events occurring in a short time period, it's easy to feel off track with your diet and workout routine. 

A common tendency for athletes is to see the next "normal" day of life as an opportunity to get back on track. 

With an intense desire to "be really good" until life feels normal again, there's nothing wrong with this, right? 

Well, it's a problem if your "normal" lifestyle habits are so extreme that you can not function well in life when you feel a loss of control over every situation relating to your diet and workout regime. 

For athletes who don't feel safe with their thoughts, choices or feelings when they can not control normal life situations, getting back on track may require an extremely disciplined and restrictive style of eating and going a bit longer and harder with training for the next 48-72 hours, all in an effort to regain control over what didn't go as planned.

This is not only risky for your health but it can cause a roller coaster of emotions too.

The important thing to remember is that we don't have to control every situation to feel and to be "on track".
You can't make up for what happened in the past and you can't control the future, so why not focus on the present?

Give yourself 4-5 days to slowly get yourself back to lifestyle habits that are healthy and productive to your goals.
No need to go to the extreme as being too fixated on "healthy" habits can actually be unhealthy.

As athletes, we already live a very extreme lifestyle and with so many daily decisions and responsibilities, it can be exhausting to feel the need to control everything.

You know that life is going to happen and you will need to travel to work, you will be invited to a party with a smorgasbord of food that you normally don't eat and you are going to miss workouts because life is stressful and busy. 

Rather than letting yourself feel insecure when life is out of your control, perhaps it is time to focus on how you can feel more calm, at ease or at peace with your choices when you find yourself deviating from your "normal" routine.
Remember that anytime you feel off, getting back on track should be focused on you functioning well in life rather than trying to fix what you couldn't control, because it wasn't exactly like you wanted it to be. 





2/5/16

Unselfish ME time


Every morning, Monday through Friday, my alarm wakes me up at 5:45am.
You probably have a similar routine.

First thing in the morning, BEFORE my workout, I have my ME time.

Even though I do not start my morning workout until 7-7:15am, I intentionally get up early so that I have at least an hour to myself before I train.

No matter how tired I feel, I need that one hour. Even though my bed is cozy, I really look forward to me ME time.

Seeing that I spend my entire day, every day, taking care of my coaching and nutrition athletes and Campy, I look forward to the opportunity to do something in the morning that makes ME feel good.
I feel it is important for everyone to have ME time everyday.
You will work, function, think, love and take care of others better if you give time to yourself.
But ME time should be more than just carving out time for a workout each day.

ME time should also include time to tune into your thoughts, goals, interests and emotions.
ME time should not be interrupted or rushed, it shouldn't be spent thinking about other tasks that you need to accomplish or be filled with guilt because you are taking care of yourself, instead of taking care of others.

ME time is the time that you intentionally give to your yourself because you deserve to be high on your priority list.

How will you enjoy your ME time today?