Twilight Fun

This morning I woke up without an alarm (long awaited!) and went for a beautiful bike ride around Athens and ended with a relaxing walk with Campy. I must say that our little furry one just loves traveling and seeing new places. He has no shortage of energy likely due to me carrying him around with large crowds to prevent him from barking at every fast-moving object and dog that he sees. And believe me, there are MANY fast moving objects here in Athens with a gazzilion bikes between college students and cyclists.
Karel warmed up this morning and watched the Master 35+ race and we had lunch at our favorite Taco restaurant in downtown Athens. I just LOVE the tofu burrito and nothing beats a local restaurant. Last night we had Italian and I enjoyed my artichoke and mushroom pizza while Karel enjoyed his angel hair pasta with chicken (and some of my pizza). Thank goodness for outdoor seating because what's a trip without Campy joining us for every meal and activity.



Now the waiting begins until the BIG race tonight at 8:45pm (although, they never start on time). 2 hours of craziness filled with speed, adrenaline and crashes. Sadly, the corners are tight and with 150 riders fighting to stay on a wheel, the "hot" corners are not where I like to watch.

I think this is the link for LIVE action:
http://www.ustream.tv/channel/probikeracingtv

*Good luck all St. Anthony athletes and anyone else racing this weekend (St. Croix, Fl state cycling race)

Best Feeling of my LIFE!

Since 3pm on Thurs April 24th, my life changed and a HUGE weight was lifted off my back, head, shoulders, legs and body. After an incredible amount of time, dedication, hard work, sacrifice and tears, I finished the last part of my internship by receiving a passing grade on my 2-hour cummulative final (which counted for 90% of my final grade, not to mention that a B- was needed in order to pass the internship!!). After completing the pre-reqs and accredited classes for my dietetic verification statement, applying and getting into a very competitive internship and completing dozens of objectives for my 3 binders for 3 seperate rotations, passing 3 final exams, taking LOTS of quizzes and participating in 1200 min interning hours, I am now eligible for the RD exam!!! However, it isn't 100% until I see my certificate that I completed the internship but as of now, my director at Marywood University is in the process of gaterhing my paperwork to send to the CDR (Commission on Dietetic Registration) which will take a few weeks until I receive my statement of verification from the CDR telling me that I can register for the RD exam at a testing center.

In order to celebrate this amazing accomplishment, I am joining Karel for Speed Week as he participates in 8 races in 10 days. This is my favorite time of the year as I become a cycling groupie (with Campy) and surround myself with die-hard professional cyclists in GA, South Carolina and North Carolina. We will be traveling until next Sun and visiting lots of towns for lots of exciting races. Tomorrow is the BIG race of the week which is the Athens Twilight Criterium. With a invite-only registration protocol, 150 cyclists will be racing at max for 90 min on a 1K course in downtown Athens....oh yeah, at 8:45pm!!!

Right now Karel is warming up in the hotel room on the trainer and building up a little lactic acid for his 3:45pm Computrainer heat. The Computrainer finals provide each rider with a number based on ranking (they ride 3K of the Athens Twilight course on the trainer) which will be used for the corrals tomorrow night.

Campy and I are looking forward to exploring Athens and what a great way to relieve the stress that I have carried with me for the past 3 years. YIPPE!!!

Doesn't this look exciting????

(The end of this video is the Grid Qualifier finals)

Tried Whey lately?

As you know, I just LOVE my recovery protein....WHEY!!! Depending on the day, my workout and upcoming meals, I often go for a big glass of skim milk post workout. However, for long workouts and days when I need a boost in protein, WHEY is just a scoop away.
Here is a great link to answer all your questions about WHEY in your active and healthy diet.
http://www.nationaldairycouncil.org/EducationMaterials/HealthProfessionalsEducationKits/Pages/WheyProtein.aspx

Here's an email I received from SCAN (SPORTS CARDIOVASCULAR and WELLNESS NUTRITION)and wanted to share it with you:

As a health professional, you understand the importance of including high-­quality protein in a healthy diet to help the body function properly.1,2,3 While most Americans meet the Institute of Medicine’s Recommended Daily Allowance (RDA) for protein—0.8g/kg of body weight/day—sub-­populations, such as active adults and the elderly, may benefit from higher protein diets.4,5 Despite common beliefs that most Americans over consume protein, on average, Americans’ protein consumption hovers at the lower end of the acceptable macronutrient distribution range (AMDR), which is between 10% and 35% of total daily calories for adults 19 years and older.6 In fact, data indicate the average protein intake for men and women is 16% of calories.6

A growing body of science supports the benefits of consuming a higher protein diet - especially for managing weight and recovering after exercise. Whey protein is a complete, high-­quality protein that is naturally found in dairy.

* Consuming whey protein may help:
o Promote muscle repair and recovery after exercise;7,8 and
o Build more lean muscle, when combined with regular resistance exercise, compared to resistance training alone or resistance training combined with carbohydrate consumption. 9,10
* Consuming whey protein, as part of a diet higher in protein, can help people:
o Feel fuller longer than carbohydrates or fats;11,12,13 and
o Lose more fat and/or maintain more lean muscle, as part of a reduced-calorie diet.14,15

References:
1. IOC. International Olympic Committee Consensus Statement on Sports Nutrition, 2010. Available at: http://www.olympic.org/Documents/Reports/EN/CONSENSUS-FINAL-v8-en.pdf. Accessed April 6, 2011.
2. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89:1-­8.
3. Paddon-­Jones D and Rasmussen BB. Review : Dietary protein recommendations and the prevention of sarcopenia. Cur Opin Clin Nutr Metab Care. 2009;12:86-­90.
4. Kim J-­S, Wilson JM and Lee S-­R. Review: Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010;21(1):1-­13.
5. Gaffney-­Stomberg E, Insogna KL, Rodriguez NR, et al. Increasing dietary protein requir ements in elderly people for optimal muscle and bone health. J Am Geriatrics Soc. 2009;57(6):1073-­9.
6. Wright JD, Wang C-­Y. Trends in intake of energy and macronutrients in adults from 1999-­2000 through 2007-­2008. Available at http://www.cdc.gov/nchs/data/databriefs/db49.htm. Accessed April 6, 2011.
7. Howarth KR, Moreau NA, Phillips SM, et al. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106:1394-­1402.
8. Tang JE, Moore DR, Kujbida BW, et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009;107:987-­992.
9. Tang JE, Manolakos JJ, Kujbida GW, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007;32:1132-­8.
10. Hulmi JJ, Kovanen V, Selanne H, et al. Review: Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: a case for whey protein. Nutr Metab. 2010;7(1):51.
11. Beasley JM, Ange BA, Anderson CAM, et al. Associations between macronutrient intake and self-­reported appetite and fasting levels of appetite hormones: results from the optimal macronutrient intake trial to prevent heart disease. Am J Epidemiol. 2009;169(7):893-­900.
12. Leidy HJ and Racki EM. The addition of a protein-­rich breakfast and its effects on acute appetite control and food intake in 'breakfast-­skipping' adolescents. Int J Obes. 2010;34:1125-­1133.
13. Smeets AJ, Soenen S, Luscombe-­Marsh ND, et al. Energy expenditure, satiety, and plasma ghrelin, glucagon-­like peptide 1, and peptide tyrosine-­tyrosine concentrations following a single high-­protein lunch. J Nutr. 2008;138(4):698-­702.
14. Krieger JW, Sitren HS, Daniels MJ, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-­regression. Am J Clin Nutr. 2006;83:260-­74.
15. Westerterp-­Plantenga MS, Nieuwenhuizen A, Tome D, et al. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-­41.

Sweet spinach wrap and cooked cabbage

There are no off-limit foods in my place. I don't like the word "bad" when it comes to food. When it comes to other words I like to avoid in my vocabulary, skinny and fat also come to mind. I like positive words like lean or healthy, as well as foods that I like to emphasize and de-emphasize.

I saw a deal for 2 for 1 Flat Out wraps at Publix and those wraps have been sitting in my freezer for some time now. I wondered if the Light Garden Spinach wrap was packed with food colorings (as are most "brightly" colored foods/candies) but I was pleasantly surprised that I didn't see a host of food dyes in the ingredients. Also, with 9 grams of protein and 9 grams of fiber, at 90 calories, this may be a great option for individuals who love simple carbs but don't quite get enough protein and fiber in the diet.
WATER, WHEAT GLUTEN, OAT FIBER, WHOLE WHEAT FLOUR, SOYBEAN OIL, contains less than 2 % of each of the following: SODIUM ACID PYROPHOSPHATE, MALTITOL, INACTIVE DRY YEAST, BAKING SODA, WHEAT PROTEIN ISOLATE, SPINACH POWDER, SEASONING BLEND (OREGANO, BASIL, GARLIC, BLACK PEPPER, PARSLEY), ARTIFICIAL COLOR (YELLOW 5, BLUE 1), POTASSIUM SORBATE & SODIUM PROPIONATE (PRESERVATIVES), FUMARIC ACID, CELLULOSE GUM, SOY FLOUR, SALT, WHEAT FLOUR, GUAR GUM, CALCIUM SULFATE, XANTHAN GUM, L-CYSTEINE, ENZYMES. CONTAINS: WHEAT AND SOY. MANUFACTURED IN A FACILITY THAT PROCESSES PRODUCTS CONTAINING MILK AND CHEESE.

Although I de-emphasize foods with more than 5-ish ingredients when shopping, I didn't see anything wrong with packing a processed wrap with lots of wonderfully nutritious foods.

I hope you enjoy my latest creations!!

Sweet spinach wrap and cooked cabbage

Chopped cabbage (about 1 - 1 1/2 cup per person, uncooked)
1 tbsp olive oil
1 large clove garlic (chopped)
3-4 tbsp water

-Cook cabbage in olive oil and chopped garlic in large pot on low-medium heat. Stir occasionally. When cabbage begins to stick to bottom, add a little water and stir. You will smell the sweetness when it is about 5 min away from being finished. The cabbage will begin to soften around 8-10 min.

Wrap:
1 Flat out wrap
1/3 cup firm tofu (cubed), per person
Red onion (sliced)
Green pepper (chopped)
Spinach
Tomato slices
Greek yogurt
Plum (chopped)
1/2 tbsp olive oil

1. Cook onion, tofu and green pepper in olive oil on medium heat (on skillet). Season with pepper and a pinch of sea salt.
2. Warm wrap for 15 sec, spread with greek yogurt. Optional: shredded cheese on yogurt.
3. Place spinach and tomato slices on greek yogurt. Top with cooked veggie mixture.
4. Roll wrap and hold with toothpicks.

Cauliflower Casserole = Success!!

I was worried about my latest Marni creation. As a person who has not yet learned to appreciate the value of cauliflower in my diet, I was a bit nervous when I cut up an entire cauliflower for our dinner last night...and did not consider option B for dinner. However, as I was putting the ingredients together in my head, I had a feeling that this recipe would turn out better than expected. As the creation came together, I quickly realized that this meal had so many of my favorite foods that I probably wouldn't even notice the taste of the cauliflower. And I was right!!

So what's so special about this cruciferous white vegetable?
Cauliflower is an excellent source of vitamin C and K which is great for wound healing/collagen repair and blood clotting, respectively. It is also a good source of potassium, fiber, phosphorus and B vitamins and acts as a wonderful antioxidant which helps lower the risk of oxidative stress in our cells. It is also a very good source of omega-3 fatty acids (ALA), which can also aid as an anti-inflammatory. Cauliflower also contains fiber to keep your GI system healthy. Of course, with cooking we will loose some of these vital nutrients but in my opinion, eating your fruits and veggies in their natural form (cooked or raw) is better than not eating them at all.

I hope you enjoy my latest creation. I promise, it is YUMMY!!!

Cauliflower Casserole
1 stalk Cauliflower (cut off the stems and cut into smaller pieces)
1 tbsp olive oil
1/2 medium onion (sliced)
1 medium green pepper (sliced)
2 cloves garlic (chopped)
1 vine tomato (larger, chopped)
3 eggs + splash of milk
~ 1/4 cup marinara sauce
Shredded cheese
Spices: pepper, paprika, curry powder.
Preheat oven to 400 degrees
Oven Cooking time: 30 min.

1. Steam cauliflower in large pot w/ a little water on med heat (cover to speed cooking time) for about 5-8 min.
2. When you can easily smash cauliflower with wooden spatula, turn heat to low and add olive oil, garlic and onions (water should be gone, if not, drain water from pot prior to adding olive oil, garlic and onions).
3. Give a few tosses and add curry powder. Cauliflower should be smashed and chunky.
4. Turn off heat, add tomatoes and green pepper and combine.
5. In a non-stick glass square casserole dish (sprayed with non stick spray, especially around edges), add cauliflower mixture.
6. Scramble eggs with milk and add marinara sauce, pepper and paprika to egg mixture. Combine well.
7. Slowly pour egg mixture over cauliflower mixture until evenly covered.
8. Bake for 25-30 min or until top is firm and golden brown around the edges.
9. Turn off heat and sprinkle with cheese and place casserole back in oven until cheese is melted (a few minutes).

Anti-inflammatory drugs

I wish you could smell the yummy-ness in my kitchen right now. I have a cauliflower casserole cooking away and I hope it tastes as good as it smells. I will be posting the recipe and final product tomorrow..pending the results of my last Marni creation.

I read a great article in the May 2011 issue of Consumer Reports of Health, pg 8 and 9. The article was titled Choosing and using pain relievers and discussed the popularity of anti-inflammatory drugs as well as the risks. I am sure that no athlete is immune to the benefits of ibuprofen and Aleve. I know for myself I had a few ibuprofen with me during my first IM. Not knowing what "it" would feel like to participate in an IM, I forgot to take the ibuprofen and learned (after 3 more Ironman's) that no pain reliever is going to alleviate pain during an Ironman....an IM hurts no matter what and taking pain relievers are not practical solutions to reducing inflammation and soreness during the race. When it comes to anti inflammatories, some athletes have resorted to powerful anti-inflammatory drugs, such as glucoroticoids (prednisone, dexamethasone, hydrocortisone) which strongly inhibit the inflammatory response. However, prolonged glucocorticoid use may have adverse side effects such as immunosuppression, fluid shifts, brain changes, and psychological changes. Not to mention an increase in blood glucose levels (often causing a person to be temporarily diabetic) and may suppression in calcium absorption.
One thing athletes may want to consider when reaching for glucocorticoids for inflammatory purposes (ex. a few weeks prior to a race or in the peak of training for an event) is that they may interfere with the tissue building, anabolic processes. Not to mention a reduction in bone density, weight gain due to increased visceral fat deposition (central obesity), appetite stimulation and immunosuppression.

Now I'm not saying that a person should not take take anti-inflammatories but I think we should be careful when we consider drugs as the immediate cure-all to preventing and reducing risk for injury. Sometimes we need to sit back and look at the bigger picture of training and racing for health, longevity and fitness rather than for an immediate endorphin-boost or because of the feeling of lack of control when it comes to eating for fuel.
Although 2 daily Aleve's were part of my daily routine for the first 10 days of my hip flexor strain, it was important that I focused on the reason behind my injury and not just trying to rush the healing process and not solve the issue behind the problem. I did not attempt to do anything during those first few days which would make my problem worse so I was sure that the Aleve meds were not masking pain so that I could "push through" pain. Whereas I was once a stubborn athlete, I no longer train with pain. I NEVER want to get through a workout but rather, make the most out of my workout.
I believe that it's perfectly acceptable if you want to take an anti-inflammatory every now, especially if you are extremely inflamed or if your problem is disrupting daily functions of life (sleeping, work, family time). But of course, you want to get to the root of your daily problem for wanting/using the pain reliever and then seek out the MANY other ways to reduce inflammation (epson salt baths, compex muscle stimulator, foam roller, stretching, massage, active recovery, good nutrition) which you may find useful on a daily basis. As for reaching for the pills, I don't know what I would do without Tissue Rejuvinator from Hammer as part of my daily build/peak season training routine.

How do NSAIDs work?
(from the article)
They fight pain by targeting one or both of two enzymes COX-1 and COX-2. These enzymes are crucial for the production of hormones called prostaglandins that trigger inflammation, which in turn sends pain signals to the brain. At high enough doses, NSAIDs can inhibit inflammation and thus thwart pain.
But blocking COX-1 also leaves the stomach vulnerable to ulcers and bleeding, since the enzyme makes prostaglandins that help protect the lining of the stomach from acid. In fact, 5-10% of NSAID users experience ulcers or bleeding in a given year.
Newer "selective" NSAIDs such as Celebrex (celecoxib) were developed with the aim of reducing gastrintestinal side effects by blocking COX-2 more than COX-1. Celecoxib does appear to cause less stomach discomfort than other NSAIDs, and a few studies of short-term use found it caused fewer serious ulcer complications. But a major study that compared Clebrex with two older NDSAIs -ibuprofen (Advil and generic) and diclofenac (Cataflac and generic) - over a year found that it was no less likely to cause serious ulcer complications. And there's no conclusive evidence that Celebrex carries a lower long term risk of serious stomach problems in general.
What's more blocking COX-2 over time can lead to a higher risk of heart attacks and strokes, though why this remains unclear. Higher than acceptable rates of those events led to the withdrawal of two COX-2 inhibitors, rofecoxib (Vioxx) and valdecoxib (Bextra) in 2004 and 2005, respectively.

There is no evidence that any NSAID relieves pain more effectively than others at equivalent doses. But some people get more relief from one NSAID than another, so if one doesn't work for you, try another. Based on cost and effectiveness, Consumer Reports Health Best Buy Drugs recommends that people who need a prescription NSAID start with either generic ibuprofen or generic naproxen. They can cost as little as $4 for a month's supply at chain stores like Target and Walmart, and possibly even less per a month if you get a 90-day supply.
With any NSAID, take the lowest dose that brings relief, don't exceed recommended doses (especially if you take it regularly), and don't take it for long periods without consulting a doctor. Stay alert for signs of stomach ulcer: burning stomach pain and bloody, black or tarry stools. Tell your doctor and pharmacist about other medication or supplements you take, since NSAIDs can interact with other treatments.

For your reference:
http://www.medicinenet.com/nonsteroidal_antiinflammatory_drugs/page2.htm#side%20effects

Getting my vitamin D

What a beautiful weekend. Finally, I was able to enjoy some of it and not feel guilty. Despite having 1 200 question, 2 hour timed final to take before Wed, I made sure I "celebrated" my last day of interning to the fullest.
After 10 weeks of "no running" (my own orders), I finally "tested" out my legs. With my intense glute/hip/hamstring/core strength training program, I found myself without any pain just 5-6 weeks after straining my hip flexors. I suppose I blame myself for not working on my weakness's early in the year (or perhaps, the past 3 years) but I am not perfect and I do not try to be perfect. I believe in learning and becoming smarter as an athlete and this injury was a blessing in disguise. Without running, I was able to maintain my strength and cardio fitness by water jogging, doing the elliptical and riding 2-3 times (at most) a week (low intensity). I absolutely love swimming so luckily, I was able to keep my 2-3 day/week swim routine.
After a pre training breakfast, I drove to the Y and did an active warm-up for about 10 min in order to loosen my hips and body.
Here is a good video I found which provides a few good exercises to warm-up the body before a run.
http://www.youtube.com/watch?v=3jqCNbs1Res&feature=related
This is also a great link
http://www.strength-conditioning.net/track-and-field-warm-up.htm

10 weeks is a long time not to run and for me, about 5 weeks ago I was beginning to doubt myself that I was ever going to run again. My Rt piriformis has been tight the past few weeks (3-year ongoing problem) even though my Left strained hip flexor has been healing. The thoughts of re-injury have been in my head so that is why I have been super cautious not to even attempt to "test" out my leg until my interning hours were complete. I just had too much stress and I just couldn't face a re-injury during my last few weeks of interning. Stretching is now part of my "training" routine and I stretch 2 times a day (primarily my hips and hamstrings), and whenever I have the opportunity.

My goal on Sat morning was to complete a run/walk workout without pain. If I felt the slightest bit of pain, I would stop. Of course, knowing what is "pain vs. soreness" was in my head and I was wondering if I was going to be able to differentiate between the two. With the advice of my massage therapist (Marjorie Dickinson) and my mom's pilates instructor (who has also been a saving grace in my recovery process), I decided to remove ALL thoughts of past injury and the thought of re-injury and I went into my run with ONLY positive thoughts. The sun was shining and I was feeling confident about the work that I have done to come back from injury stronger than I was before.

I started with 5 min of of walking. As the minutes ticked away, I approached 4:30 and I found that my HR was increasing. I was getting nervous...omg, here I go.....
Without any difficulty, my body knew exactly what to do and the rush of endorphins came over me as I ran for the first time in 10 weeks. A few minutes later, still no pain and it was time to walk again. 5 more min of walking, following by 5 more min of running. Getting my HR with each 5 min run interval showed me that my body was working a little hard with my weight-bearing activity. But that is ok, I welcomed the high HR with a big smile. I decided that 30-45 min would be enough for my first time back to running and because I have been keeping myself in good shape (if not better than before), I wasn't worried about the length of my run/walk.

As soon as I returned to the car I stretched my hips and texted all my close friends. You have NO idea how amazing it felt to run again, unless you have had an injury and can totally understand where I am coming from :)

I went to inside the Y to finish my "run" on the elliptical, strength training for my hips/glutes (I will provide links/exercises in an upcoming blog) and ended my day with a LONG-AWAITED OUTSIDE swim. I have waited ALL season for my Y to open the outdoor pool and you better believe that I was the first one in! Of course, watching the kiddos do a mini-triathlon before I entered the water gave me extra motivation to swim a bit longer than planned.

This morning I had a wonderful 68 mile ride outside and made a point to ride on A1A just to see the ocean. I am pretty confident to say that I AM BACK!! After 10 months of interning, followed by 2 1/2 years of sitting in classes/studying, it feels SO amazing to have a little freedom in my life. Although my life as a future RD is ongoing until I pass the exam, I am really thankful to my mind and body for allowing me to somewhat feel like a triathlete over the past 3 years and still be able to dedicate all my energy to my education.

And a BIG thank you to all my blog readers and friends who have supported me and have encourage me to keep going and not to give up. You have given me words of advice and I am inspired by your emails and stories. Thank you for reading!

No longer a dietetic intern

After 10 months of interning and a total of around 1260 documented interning hours, I have officially completed my dietetic internship and the 1200 hr requirement to be eligible for the RD exam. To finish my dietetic internship program, I have one last final to take before Wed and several documents to sign in order to receive my statement allowing me to register for the RD exam. Although the final is timed at 2 hours, has close to 200 questions and counts for 90% of my final grade, I am feeling really confident about successfully passing my internship.

Somehow, everything clicked this week. On Tues morning I was super nervous to be on the post-op floor, considering that I would need to put the past 12 weeks of interning to the test. Seeing patients with all types of surgeries, procedures and conditions, it was a big confidence-booster for me to feel comfortable assessing and following my patients. Amazingly, my 10-hour days went by super fast and it was often sad to think that it would all come to an end today. My calculator saw a lot of action with 3 TPN patients on my floor and at least 2 tube fed patients a day to assess or follow. I had a few diet educations to give and today I was asked to stop what I was doing in order to write an order for a pt was just had jaw wiring surgery and recently had a PEG. The patient was about to be discharged and they couldn't leave until I wrote my recommendation for tube feeding (rate and formula) and how to bolus the feeds for home. I have never felt so important when it comes to using my nutrition education and it feels so good to help so many people in an acute care setting.
What I find so interesting about my "job" as a clinical dietitian is that I never know what the day will bring. I never know the difficulty of my cases and there is always something new to learn. Sometimes the case load looks light and then I get a few complicated cases (like today) which require extra time and devotion. Sometimes you get a patient that is a bit on the rude side and just wants to go home and sometimes you get a patient who is well in his/her 90's and is sweet as can be.

I never thought that I would say this but I don't want to stop what I am doing. Because I will soon be eligible for the RD exam, I plan to apply for jobs as a clinical dietitian. Although my long term career goals are set in the industry of fitness/exercise and sports nutrition, I believe that continuing my learning in an acute care setting will only make me a better coach, sports dietitian and athlete. I have learned a tremendous amount about the human body and I plan to use my RD credential to the fullest. I am proud to soon be among the fantastic group individuals who are qualified to treat and prevent disease and provide medical nutrition therapy. Although this journey has been long, intense and demanding, I am proud to be a future RD!!!

2 more days!!

Where has the time gone!!!
NOLA was a well-needed trip and we had such a great time. I officially wore out Campy (didn't think it was possible) and Karel did an excellent job keeping the type-A, slightly stressed triathletes nice and calm, while doing a few last minute fix-ups on their tri-bikes. I suppose I take for granted having Karel with me at my Ironman races and as my everyday bike tech. Don't you worry, I will share him with my blog readers if you ever need anything :)

I don't think I have gone this long without blogging since I started my blog, but I promise it is all worth it. I have two more days and I will be finished with my interning hours on Fri. WOW, over 1200 hours and 10 months of interning. I am loving my staff relief rotation and right now I am on the post-op unit and loving my last few 10 hour days of interning. Today an MD asked me for my advice on a low osmolality tube feeding formula for a pt with a jejunostomy tube (j tube) because the pt was having diarrhea for several days and the pt needed a different formula. It was a great feeling writing my order with my recommended formula and rate. I just LOVE being an acute care dietitian and as much as I am ready for it all to be over, I am going to miss everyone at St. Vincent's. I really enjoy stimulating my brain every day and with every pt comes a new learning opportunity. With all my years of education on the body, I am finding myself more and more fascinated with the human body and I can't wait to see what doors open (or what doors I decide to enter) in the next few months. All I have left is my final for my internship (which counts for 90% of my grade!! YIKES) and then I will be able to say I am eligible for the RD exam.

Thanks for all your support. Sorry 'bout my lack of blogging, I will be sure to have plenty to blog about in the next few weeks. Karel and I have some excited trips planned and I can't wait to share them with you all.

I can't tell you how excited I am to do nothing and not feel guilty about it!! Well, I am sure the feeling won't last long....I'm not the type to sit around and do nothing. I have plenty of ideas for my new life with RD behind my name....

Racing for a reason

I think most triathletes would agree with me when I say that we all race for a reason. Sometimes we don't know the reason when we start a triathlon journey but somewhere down the road, we begin to make goals and find it necessary to make sacrifices in life in order to accomplish those goals. As much as we would all like to live a balanced life 24/7, sometimes we are forced to put certain things on the back-burner in order to accomplish triathlon-related goals.
Over the past 39 weeks I have devoted my life to my dietetic internship. Although I was able to squeeze in a finish at Ironman Wisconsin at the end of my first rotation, I slowly found myself running low on energy when it comes to racing for a reason. As much as I love to train in order to race, I feel it has been necessary to give all my attention and focus to my internship. Sometimes in life you are forced to make decisions and often those decisions come with consequences. But sometimes those decisions come with rewards. I believe that everything in life happens for a reason and for whatever reason, I have been given a great opportunity to be in NOLA with Karel and Campy and try to relax a little. Although I am squeezing in studying at every opportunity I have (quiz tomorrow and final next weekened!), I haven't really thought much about my internship and my busy and tiring days.
Enjoying my time with Karel, as he takes care of the Jacksonville triathletes by fixing up their bikes, is just what I needed. I thought this would be tough to sit on the sidelines and watch a race that I was signed up for, but instead I feel no remorse that I not participating in the race tomorrow. Rather, I am reflecting on the positives in my life, specifically, I'm thinking about my upcoming week.
Rather than spending my energy on a 70.3 race, I am saving my energy for my last 4 days of interning. I feel like my internship has been one big race...a race that has forced me to overcome so many obstacles and at the same time, has forced me to be challenged in so many ways, in order to be a better person. While at first the "race" seemed easy, it certainly got difficult and sometimes I debated the thought of even reaching the long-awaited finish line.

I have such respect for athletes who race for a reason. For everything in life has a reason. Sometimes we don't know the reason and sometimes the reason doesn't display itself for weeks or months, but in the end, we all make sacrifices and overcome obstacles in order to accomplish our goals. Life is a race and I'm so happy to be a participant on a daily basis.

Bursting Flavors

I love it when a meal has so many flavors for my taste buds. I have really learned to love different textures, flavors and temperatures in a meal. I often find myself combining cold and hots foods as well as savory and spicy foods. It takes a little creativity to find what will work best for your current taste buds but don't be afraid to play around in order to create new habits as you try new foods.

I hope you enjoy my latest dinner meal, followed by a yummy meal for my lunch break at St. Vincent's hospital. Enjoy!

Want to learn more about Tempeh?
http://www.tempeh.info/

Tempeh Salad w/ carrot slaw
carrot slaw:
pineapple, carrots (equal parts) + lemon juice + fresh ginger (about 1/8-1/4 tsp)

Salad:
Romaine
Tempeh (cooked with a little olive oil)

Extra's: Strawberries, raisins, mozzarella cheese, cottage cheese

DINNER


LUNCH

Restaurant-style Salad

I made a quick stop at Big Lots on my way home from interning, in order to pick up a few goodies for our trip to NOLA on Fri. I will not be racing so expect a blank time behind my name if you check the results. I could not be happier with my decision not to race (which was made about 2 weeks ago) and I am really looking forward to a well-needed semi-vaca with my wonderfully, supportive hubby and my furry best friend. Neither one of them have been to NOLA so I am excited for us all to be together. Plus, I am excited to meet new friends and cheer on the many Jacksonville athletes participating in the race.
After my internship is complete, I will go into detail regarding my hip flexor strain that occurred 8 weeks ago. Right now I am trying to save my brain cells for the hospital but it wouldn't be fair of me to not share my injury and rehab with others, in an effort to help you all gain strength and balance with your body. I have been struggling with Rt hip and glute/piriformis pain for the past 3 years, so I have a feeling this injury has been in the making since pre-Kona 2007 (although my recent strain was on the other side). Although I have not ran in 8 weeks, I feel stronger than ever! I guess you can say that this was an injury that I can have a positive attitude about and learn from. After an excruciating Ironman World Championships in 2007, I swore to never do another race as an injured athlete. More than anything, with my philosophy of keeping life balanced, I knew it was important to be a role model to others and not let my training mentality get the best of me. Having a relationship with food has allowed me to enjoy exercise during the past 8 weeks (all while interning) and focus on the weakness's in my body. Because my "injury" occurred secondary to many years of sitting and not having strong glutes, adductors, pelvic structure and lower core (and not to overtraining), I have dedicated the past few weeks to strength training, water jogging, the elliptical, cycling (lower volume and intensity) and stretching. I have to say, as an athlete who has worked very hard to respecting my body and loving myself for who I am and not for a number on a scale, it has been amazing to see my body transform over these past few weeks of no running. My hamstrings and glutes are stronger than ever and because of my aggressive rehab/strength that I designed for myself, I couldn't be more excited for this summer of training and racing. I am really excited to share my glute-activating, hamstring-building, pelvic alignment plan so please bear with me as I hold on to any extra energy that I have during the last few days of my internship.
I am almost certain I can run right now (since I haven't had any pain in my hip/leg for the past 2-3 weeks) but I am taking all the necessary precautions to finish my internship feeling healthy and strong and on a high note as I enter the next chapter in my life. With an upcoming "RD" behind my name after I pass the National Registered Dietitian Exam, I could not be more excited to train for the Ironman World Championships.
While losing the money of a race fee may hurt at first, one can't possible justify a few hundred dollars when you think of the investment of racing with an injury or "trying" to get through a race without the proper training. In my opinion, this is my lifestyle, not my life and there are plenty of future races for me. So long as I can exercise to keep my body and mind healthy and happy, I don't mind losing a race fee if it means not having to pay for MRI's, bone scans, x-rays, rehab (time and money) and above all, living with the feeling for weeks or months (possible a year) that I didn't respect and be patient with my body during a precious time of healing.

Anyways.....
While I was in Big Lots I found a bag of trail mix and noticed the following:
"Kar's Nuts uses only the finest ingredients to make great-tasting snacks. We welcome your comments"

Here's the ingredient list, with the finest ingredients:
Confectionery coating (sugar, vegetable oil (fractionated palm kernel), cocoa (processed with alkali), nonfat milk, whey, lecithin (an emulsifier) and vanillin (an artificial flavor), sugar, coloring (includes blue #2 lake, blue #1 lake, red #40 lake, yellow #6 lake, yellow #6, yellow #5 lake, blue #1), gum arabic, corn syrup, confectioner's glaze (carnauba wax, beeswax, and shellac). Peanuts roasted in peanut and/or cottonseed oil, raisins, sunflower kernels roasted in peanut and/or cottonseed oil, salt.


How about my Restaurant-style Salad....nothing but the finest ingredients:

Romaine lettuce
Grapes
Pineapple chunks
Almonds
Raisins
Sunflower seeds
Onions
Carrots
Celery
Hardboiled egg
Peanuts
Broccoli

Being creative with Greek yogurt

From April Nutrition Action


What is Greek Yogurt?
Greek yogurt is strained, so even fat-free versions are thick and creamy.
And the lost liquid means that the yogurt that's left has twice the protein of ordinary yogurt (or milk) - about 17 grams in 6 ounces of plain Greek yogurt. That's not trivial for people who have cut back on meat, fish and poultry.
Many people assume that yogurt is rich in protein because an 8 oz container (which used to be typical) of plain yogurt had 8g of protein, just like a glass of milk. But once companies add sugar and fruit-and now that yogurt containers are 4-6 ounces-there's less room in the tubs for yogurt, which means less protein.
A 4 oz tublet of Breyers Smooth and Creamy, Dannon Light and Fit 60 Calorie Packs of yoplait Fiber One, for example, has just 3g of protein. that makes Greek yogurt even more impressive.
On the downside, Greek yogurt has less calcium than ordinary yogurt. A 6oz container of Dannon All Natural Plain (non-Greek) has 30 percent of the Daily Value for calcium. Six ounces of Fage or Chobani plain Greek yogurt have 20 percent.
And Greek yogurt is pricer. (Ditto for Skyr.is and Siggi's strained Icelandic yogurt). They may be luxuriously creamy, but you'll pay around $1.30-$2.50 for a 6 ounce cup.



My suggestion as an active athlete and lover of healthy food, Non-fat Plain yogurt will provide you with a great source of calcium and protein either as a snack or in a post workout treat. Additionally, I recommend for all at least 1-2 cups/d of skim (or your choice of calcium AND protein-rich milk) to boost your intake of calcium and protein. If neither is an option for your diet, I recommend 1-2 Calcium + vit D pills (at least 500 mg calcium per pill + around 400-600 IU vit D per pill)


I created a wonderful meal the other day with greek yogurt and it made my tummy super happy. I would like to share it with you...Enjoy!


Greek yogurt wrap w/ sauteed onions, asparagus and corn

Whole wheat wrap
Greek yogurt
Shredded cheese
Spinach

Egg
Onion (1/2 medium)
Corn
Asparagus
Olive oil

1. Steam asparagus and corn.
2. Sauté sliced onion rings in a little olive oil on low heat. Toss occasionally.
3. When onions are finished cooking, remove from pan and cook egg to your liking (I did sunny-side up)
4. Warm wrap for 15 sec. Spread with a large spoonful 0% plain Greek yogurt and top with shredded cheese and chopped spinach (about a handful). Roll it up.

Yogurt

Lately, I haven't been so great about blogging my yummy creations. Please believe me that I am still cooking all my meals but my creativity has been lacking. Not to mention my camera that has been very bored throughout this last part of my internship. However, even if time is not on my side, my health is still my top priority. For the last 16 weeks (my clinical rotation) I have eaten breakfast every day, have prepared my lunch at home all but 3 times and have made a fresh dinner every night.
I have to say, never had I had to sacrifice so many things in my life!! Although graduate school was difficult and time consuming, I was not an IM athlete, I was not married and I did not have 3 furry children. So while I have sacrificed my training routine, my anticipated races, social events and traveling with my hubby, I have not sacrificed by love for exercise and wholesome food.

In the April 2011 issue of Nutrition Action there was a great article on Yogurt. Here are a few facts (YOGURT 101):
1. What makes yogurt?
Lactobacillus bulgaricus and Streptococcus thermophilus. Those are the two strains of bacteria that companies add to milk to make yogurt. Many brands also add other bacteria.
2. If the label doesn't have a "Live and Active Cultures" symbol is it still yogurt?
Almost certainly. As long as it contains live L. Bulgaricus and S. thermophilus, it's yogurt. To qualify for the symbol, a yogurt has to have at least 100 million cultures per gram at the time it's manufactured. Some companies (like Stonyfield) don't use the symbol, even though they could (provided they pain the National Yogurt Association yearly fee). Just watch out for yogurt-covered pretzels and candies. Their "yogurt" coatings are largely oil and sugar. And any yogurt powder they contain has likely been "heat treated" enough to kill the yogurt's bacteria.
3. What can yogurt's cultures do?
The only well-documented benefit: they turn milk's naturally occurring sugar (lactose) into lactic acid, so people who are lactose intolerant have less diarrhea, gas or other symptoms when they eat yogurt. Many people believe that yogurt can help restore beneficial bacteria to the gut after a course of antibiotics, but no good studies have tested yogurt with live cultures against a placebo (yogurt with heat-treated cultures). Ditto for treating yeast infections.
4. What are the best yogurts?
Yogurt should be a decent source of protein and calcium without loading you down with saturated fat, sugar, or unsafe sweeteners. Just how much is enough (or too much) of each depends on the serving size. Some brands add 10-50 percent of the Daily Value for vitamin D. But missing vitamin D isn't a reason to pass over some of the best-tasting calcium and protein-rich yogurts, many of which have no added D.

Coming soon...a yummy creative dish with Greek Yogurt!

Even closer

I was eager to finish my last day, of my second week, on the cancer unit and hoped for a great day. The first 3 days went rather smoothly and I expected another great day. Well, the day was great but it started off really busy. I prioritized my list of patients and noticed I had two assessments that needed to get done before my follow-ups. I spent a good chunk of the morning working on a pt with celiac disease/diverticulitis and another pt who had roux-en-y revision, after having gastric bypass surgery. While I am familiar with both conditions, the status of both patients left me overwhelmingly confused. First I couldn't read the handwriting of the Gastroenterologists so I was kinda stuck on the current status of my patients. Once I finally deciphered the handwriting, I then had to google the procedure done on each patient because I wanted to know what my patient had experienced and the reason behind the current status. Whereas much of my patients have similar procedures and tests, these two patients were rather complicated, not to mention each of them had very specific dietary needs.
After about 7 hours, I finished my task list for the day and went the extra mile by working ahead on some patients for the unit RD, so that she wasn't so overwhelmed by her normal busy Friday. It takes about an hour to go over my task list (the RD has to sign-off and write orders for tube feedings, supplements, labs, etc. or anything else that I request for my patient) so I feel like I accomplished a lot for a really complicated day of patients.

I am really struggling with the motivation/discipline lately to study for my quiz and MNT Final (both this weekend) but I am sure I will find a way to pull it together and get some strength to study. The sun is shining and it is warm outside (just like I like it here in Florida!!) and I am really looking forward to some triathlete tan-lines this weekend. My bike is calling my name as are the open roads and fresh air.

Just 2 more quizzes and 2 finals on my to-do list, and 8 more days of interning. Official LAST DAY = April 22nd. This is a dream 3 years in the making and my third "degree" in 11 years. Thanks for hanging in there with me!


"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."
Harriet Tubman


BTW - if you believe you would be a great Oakley ambassador because you perform beautifully you should apply for this contest...
http://apps.facebook.com/performbeautifully/contests/99398?ogn=facebook&order=recency


If you feel I would make a great ambassador, you can vote for me here:
(search for my name either on new entries or all entries). Thanks!!
http://apps.facebook.com/performbeautifully/contests/99398/voteable_entries/19525813?ogn=facebook&order=recency

Love You and Thank You

Have you said "I love you lately" or even "thank you" to the many important people in your life that have supported you, cared for you, encouraged you and have given you guidance in this thing called life?

I am about to finish my 2nd week of my staff relief rotation, with only 2 more weeks to go. I am feeling very comfortable and confident with where I am right now and my intense 9 month internship (thus far) has prepared me very well for this last part of my rotation.
Having said that, this is my last day on the Cancer unit, which I have been covering all by myself. Every patient is unique and special and I feel privileged that I have been able to assess and follow so many courageous and strong men and women. Not all of my patients have cancer but 99% of the patients that I have seen this week have been high risk, partly for the chief complaint of why he/she entered the hospital (ex. GI bleed, intense abdominal pain, hyperemesis/nausea, etc.).

I have learned so much this week and unlike other floors at the hospital, the patients with cancer have different needs and requirements than on other floors. There is a bit of compassion that needs to be placed on a patient with cancer and not every person can be assessed "by the book".

While assessing a new patient yesterday who was receiving day 1 chemo (while I was in the room), I quickly thought back to the other day when one of my patients was recently diagnosed with cancer, and then I thought about another patient who had had several bouts of different cancers. While the body can be cruel at times, it is also an amazing piece of art. While not everyone respects his/her body, takes care of it and fuels it properly, it is important that we take a little time to think about life and how short it can be.
Be sure to take a little time everyday to thank and love the people that are in your life that make your life amazing. Also, take a little time to thank your body for allowing you to cross finish lines, play with your children, spend time with friends/family/significant others and most of all, for letting you be you.

My most favorite Blog Post..
http://trimarni.blogspot.com/2010/09/dear-body.html

A few quotes to make you smile:
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation." Brian Tracy

"Count your blessings. Once you realize how valuable you are and how much you have going for you, the smiles will return, the sun will break out, the music will play, and you will finally be able to move forward the life that God intended for you with grace, strength, courage, and confidence." Og Mandino

Protein and Exercise

One of the most beneficial aspects of my many years of higher education is learning how to differentiate fact from fiction. As a 4x Ironman athlete, I have learned to take research with a grain of salt when it comes to fueling for endurance events. With several years of experimentation, all while trying to keep up with current research, I have learned that my training needs may differ from the athletes around me and my environment is not controlled like it is in a scientific test.
Because not every athlete is alike, I don't believe that there is one perfect diet out there that can be applied to every athlete. Sure, there are general guidelines that will encourage performance gains and weight loss/maintenance, but we all have different needs based on our training routine, body composition goals and lifestyle requirements. Because of that, we need to recognize our individual strengths and weakness when it comes to the diet and how we view the fuel that we put in our body.

In my latest issue of SCAN Pulse (Sports Cardiovascular, and Wellness Nutrition) from the ADA (Spring 2011, vol 30, no 2), the cover article featured Protein and exercise. As I have been mentioning in previous posts, there is an abundance of research dedicated to protein in the diet of athletes and that research is ongoing and somewhat inconclusive. Just like all research, there will always be new guidelines and new suggestions as researchers try to prove/disprove previous theories and hypotheses.

There was so much valuable information in this article that I just can't sum it up in one blog. I wanted to post a section that is of "hot-topic" with athletes, especially when it comes to discussions of how much protein to consume following exercise.

The appropriate amount of protein to consume following exercise is another important factor. Many espouse the old approach, "if a little is good for you, then a lot must be much better." Practitioners often recommend large doses of protein to stimulate the greatest muscle hypertrophy, but recent findings suggest there is a limit to the amount of protein that will effectively increase the anabolic response. Canadian researchers recently demonstrated that the response of MPS (Muscle Protein Synthesis) to increasing doses of protein following resistance exercise plateaus (Moore, Am J Clin Nutri, 2008). The response increased incrementally up to 20g, but no difference occurred in the response between 20g to 40g. Moreover, amino acid oxidation increased at the higher doses, suggesting that the excess protein was merely broken down and oxidized for energy. Thus based on this study, there is no reason to recommend ingestion of very large amount of protein (ex. >50g) following exercise.

Another situation in which nutrition may play a key role for athletes is with overreaching and overtraining. Many athletes find themselves in a situation where they have trained too hard and/or too long and their ability to train and perform declines. Studies suggest that increased carb intake may help ameliorate the symptoms of overtraining, but until recently no one had investigated the impact of a high protein intake (Witard, Med Sci Sports Exerc, 2010). Well-trained male cyclists dramatically increased their volume and intensity 1 week on two separate occasions (A protocol that typically results in a 10% decline in time trial performance). In one trial the cyclists consumed their habitual protein level (1.5g protein/kg body mass/d): in the other trial, the amount of protein consumed was doubled. Carbohydrate intake was clamped at 6g carb/kg body mass/d in both trials and the trials were isoenergetic. Decrements in performance, mood state and functional capacity of the immune system resulted in both trials. However, these declines were ameliorated during the high protein trial compared with the control. These data offer support for the concept that a higher protein intake may help attenuate the negative consequences of overreaching and overtraining.

The end is near

"To will is to select a goal, determine a course of action that will bring one to that goal, and then hold to that action till the goal is reached. The key is action."


It was a great decision but a tough one. It was only a year and a half since graduating with my Masters in Exercise Physiology and 3 years since graduating with my bachelors in Exercise Science (and a minor in psychology). I found myself with a new passion and stuck in my career path. Understanding that Florida requires registration and a license when prescribing nutrition information, I decided to do the right thing and go back to school (at the age of 25) to pursue my third degree.

Sometime near the end of 2007 I decided to go back to school to become a dietitian. Without fully understanding the necessary steps to receive those two letters behind my name, I started my journey on Jan 7th, 2008. This was my first official day of class a future RD.
http://trimarni.blogspot.com/2008/01/back-to-school.html

Fourteen months later I was ready for step 2 in becoming a RD and had my life shattered when I wasn't accepted into my only two internship choices.
http://trimarni.blogspot.com/2010/04/life-goes-on.html

Only July 13, 2010, I started my first day of interning, which was my community nutrition rotation (8 weeks). Never did I realize that becoming a RD would require so much time and dedication.
http://trimarni.blogspot.com/2010/07/day-1-fda-conference.html

On Sept 20, 2010, just 8 days after crossing my 4th IM finish line
http://trimarni.blogspot.com/2010/09/ironman-wisconsin.html, I started my next rotation, food service for 11 weeks.
http://trimarni.blogspot.com/2010/09/food-service-rotation.html

On Dec 7th, 2010 I started my last rotation. Although a long one, my clinical rotation started with 5 weeks Long Term Care, followed by 9 exciting weeks of acute clinical nutrition.
http://trimarni.blogspot.com/2010/12/last-first-day.html
http://trimarni.blogspot.com/2011/01/1-week-down-12-to-go.html

It's hard to believe that this journey is nearing the end. As a start my 2nd week of Staff relief, it is hard to believe that I have been pursuing my RD credential for the past 1181 days. With only 3 more weeks and 12 more days of interning, words can't describe what I am feeling right now. I am overcome with emotions and I find myself smiling and tearful. It was my decision to go back to school but with the support of so many people, I was able to stay focused in reaching my dream.
Wanting the elusive "RD" behind my name started when I had the idea that I wanted to write a book a few years ago. Not wanting to publish nutrition information without the right credentials gave me reason to head down the dietetic track. It is unimaginable to describe what I have learned throughout the past 3 years and how determined I am to help change the lives of others.

"The prizes of life are at the end of each journey, not near the beginning; and it is not given to you to know how many steps are necessary in order to reach your goal. Failure you may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will you know how close it lies unless you turn the corner."

Race Nutrition

I hope you enjoy my latest article from the free Iron Girl Newsletter. Nothing makes me happier than writing and sharing my thoughts with my readers. Enjoy!


Race Day Nutrition
By Marni Sumbal



Nutrition can either make or break your race. Fortunately, nutritional fueling is one of the few things in a race day plan that is in your control. As for what's out of your control? You cannot control the terrain of the course, the weather, the number of registered athletes, what time the race will start and the port-o-john lines.



In addition to training, there are three important variables that can help you feel confident on race day.


1) You can control your racing plan. For example, how fast or slow you will race in order to preserve muscle glycogen. Based on the duration of the event, your goal is to race as efficiently as possible in order to conserve energy while controlling heart rate. Within your racing plan, you can also control what you wear. Dependent on the weather, it is important that you dress appropriately in an effort to control core body temperature throughout the day.



2) You can control your nutrition. What you consume on the days before, the morning of and throughout the race will affect how you perform on race day. When it comes to putting your training to the test, nothing is more important than the quality and quantity of training fuel. Experimentation and awareness of your body will allow you to feel confident when it comes to race day nutrition.



3) You can control your attitude. How well do you respond to stress and anxiety? How determined are you in meeting your race day goals. Are you the type of athlete that gives energy to others or takes it away?

Because there are no guarantees in racing, keep in mind that your goal is to not only prevent nutrition-related problems but to learn how to deal with them when they arise. Lastly, be realistic with your race day goals. Sadly, no amount of nutrition is going to allow you to run six-minute miles if you haven't trained your body to do so.

Happy racing!



Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietitian degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
Any questions, Email trimarnicoaching@gmail.com