Napa Food and planning your diet

I love being inspired by food. I take pride in the meals that I prepare and I also enjoy the foods that I put in my body. As a health conscious individual, when I see food, I see vitamins and minerals - good for my mind, brain and body. As an endurance athlete training for the Ironman World Championships, I see food for fuel - helping to keep me energized before and during workouts and to help me repair and refuel after workouts. As a lover of yummy food, I don't see calories, carbs or fat when I eat. While this mindset did not develop over night, I worked hard over the last few years to develop a healthy relationship with food. I do not fear an occasional dessert for when I eat well most of the time, I don't have to worry about the rest of the time. More so, my daily diet supports occasional treats (I don't believe in "cheat" days..such a harsh word to associate with food, especially since the word in other contexts is viewed as a horrible thing) whenever they come. Because I believe we have a lot of control over what we put into our body, we have the ability to plan ahead to control our cravings, appetite and intake.

I enjoyed every bite of the amazing food provided to me in Napa. I love new food and there was plenty of it on the West Coast. From fresh figs, to homemade granola to the most delicious selections of sauteed and fresh greens and vegetables. Every meal made me incredibly excited.

If you struggle with finding the right balance as fitness enthusiast, athlete or health-conscious individual, try the following:

On a piece of paper do the following (in order):
1) Write down when you are going to exercise/train (sport, intensity and duration).
2) If the workout is first thing in the morning plan your post training recovery snack (preferably protein + carb, around 100ish calories per hr of training). Depending on the intensity and duration (and phase of training), you may not need a pre training snack (coffee is fine). As a start (since we like to work our way up in calories), if the workout is around an hour and low intensity (within 45 min of waking), you may be fine without a pre training snack and water during training. If the workout is more than an hour after waking, is more than 90 min or is high intensity, plan to have a snack (most of my athletes find that 125-200 calories for a 1-2 hour workout sits well around 45-60 min prior to training) of carb and protein such as toast w/ PB or 1/3 cup oatmeal w/ nuts. Your pre training snack may vary depending on the workout so keep an open mind as you plan your perfect pre training snack which may be used on race day. Plan easy to make, easy to buy foods (most race venues will not have a whole foods or trader joes within walking distance so keep it simple).
3) After you plan your pre and post training snacks (if not training first thing in the morning and not eating within an hour of waking, I always recommend a protein pre-meal snack when you awake such as yogurt, milk, eggs or whey protein. No need to fear carbs, but likely they will be included in your breakfast), then plan your breakfast. We all differ in recommended daily calories but a good goal for active women is around 1700-2000 calories (as a baseline for daily needs, not including pre, during and post training nutrition which will exceed this calorie range). I do not encourage a daily diet of less than 1500 calories no matter the fitness routine. For men, I find that the calorie range can vary from male to male. I have worked with male athletes in the 2400-2800 calorie range as well as in the 2800-3200 calorie range. For most athletes, I find that 35-40 calories per kg body weight (1 lb = 2.2 kg) is an easy way to find a range to meet your needs. When I factor in weight loss goals, I typically adjust body weight and then determine calorie needs.
So when you find a good calorie range (there are many tools on the internet to figure estimated needs, but unfortunately, those calculators don't understand your training goals nor do they understand what phase in training you are in - which makes a huge difference on how you fuel), break that range into 3 meals and several snacks. If you are a snacker, give yourself 3-4 snacks a day. If you like bigger meals, give yourself 2-3 snacks a day. I recommend no less than 3 snacks for most people.
4) I find that most meals can be around 350-550ish (+/- 50 calories) with more calories surrounding workouts (ex. lunch before a PM workout or breakfast following an AM workout). There is no perfect plan as to how to plan your meals so my suggestion is to keep a journal with your meals, mood, hunger/satisfaction and exercise routine so that you can get in tune with your body and figure out the best balanced meals to leave you well-fueled, happy and satisfied. Snacks work well around 150-200 calories. As for a pre training snack in the afternoon, try to not make things complicated with calories. Eat when you need to fuel (not because you are bored) between meals and more than 3 hours go by and you are approaching an afternoon/evening workout, have another snack around 1-2 hours before training (carb and protein/fat such as an apple with PB or yogurt and fruit).

These are 4 simple steps that I use with my athletes to find a balanced plan that works at this point in time. Keep in mind that as your training/exercise routine changes, so will your diet. However, if you prioritize your foods around your training, you will find yourself feeling more energized throughout the day, thus benefiting more from your workouts. And most importantly, by planning your day, you will be able to find your weaknesses and strengths in your diet, as it relates to meeting your performance and health goals.

Perform Beautifully Napa 2011

I hope you enjoy the video that the Oakley Photography staff put together.

Appreciating the balanced approach

I had 12 wonderful hours (to and from Napa) to catch up on my magazine/journal reading. I am very passionate about my career as a exercise and nutrition professional and I enjoy sharing my passion with each and every one of you. While I have my own philosophy on how I view food and exercise, I find it extremely important to the population that I keep up to date with ever-growing and new research. I am sure I miss a lot but subscribing to professional journals, such as the Journal of the American Dietetic Association, I am able to understand, apply and disseminate scientific information, specifically as it relates to food, nutrition and dietetics.
When it comes to exercise/training, I find that research changes almost daily. While most credible scientific nutrition studies are done long term, in order to demonstrate a change (or no change) in population rather than viewing a "snap shot" of society, I find that exercise research can be applied almost immediately and within a matter of a few months, results are noticeable.
The beauty (and often, frustration) of nutrition is that it is truely about the journey. Many of us take for granted daily nutrition habits which make a difference in how we feel and perform tomorrow. Not to mention, what we provide our body on a daily basis NOW, will likely have an effect on our health 20-50 years from now.
For example, any diet craze (ex. paleo, Dukan diet, low fat, sugar-free) will likely demonstrate considerable weight loss during the beginning phase, because the body is likely being restricted of calories. For most diets restrict foods. Certainly, be bumping up the nutrient density of your diet, it is likely that you can add in a host of nutrients through fruits and veggies, alongside eliminating x-food(s) in your diet. However, my concern with any diet is the restriction of certain foods. For in my opinion, there are no "bad" foods. There are foods we should emphasize and foods we should de-emphasize. However, de-emphasizing food does not mean "never can I have it". Even for myself as a health professional, I don't require that you are a vegetarian in order to live a healthful life. Rather, don't eliminate, replace. Focus on a plant based diet and incorporate more heart healthy foods into your diet..likely, making it a lot more balanced.
While it can be done to have a balanced "diet" diet, we don't know the effects of these diets long-term. Plus, having restriction, guilt and fear surrounding food is not my idea of a balanced lifestyle. And with no long term research on some diets, this could be a concern for any individual. Most importantly, for my fitness enthusiasts and athletes, who place their body under a considerable amount of stress, we require a high quantity of macro and micronutrients (not necessarily thousands and thousands of calories) to fuel metabolic processes.
What it all comes down to is balance. We aim for balance in our training routines and we should work towards balance with our diet.
I find that many individuals read a great deal of "thoughts" on the internet and immediately assume that the same diet or training routine will work for him/her. While it is great to try new things and consider a different way of living your life, we should strive to become healthier, more physically active (not necessarily "train" more) and more balanced. What works for one person may not work for everyone....nor is the right or best thing for your lifestyle at this moment in time.

Take a minute and reflect on the weaknesses in your current diet as well as the strengths. What do you feel is helping or hurting you meet your weight goal. Secondly, assess the nutrition of your diet and your view of food. For many people manage to stay at a healthy weight (or it is your goal/ideal weight) but stick to restrictive eating habits in order to stay at that weight. Third, take a look at your exercise routine. Do you feel the need to train/exercise every day in order to maintain/lose weight. While I believe in 60 minutes of exercise on a daily basis, we want to focus on a healthy dose of exercise. Too many athletes get incredibly close to overtraining for the fear of losing fitness or because of the fear of gaining weight.

After assessing your diet and exercise routine, think about 3 small changes that you can do on a daily basis to make yourself a more balanced person.
Perhaps taking a day off from training and taking a walk instead. Or, go to the local farmers market and pick out 3 veggies that you would never consider eating and try to find a recipe for them. Even better, write down 3 goals of how you want to feel (not look) in 30, 40 and 50 years from now. While we all want to be active and healthy, it is important that we are respecting our body now in order to enjoy the future.

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. ~World Health Organization, 1948

Performing Beautifully in Napa - quick recap

Hello Bloggers! I am back from an amazing, once-in-a-lifetime trip to Napa Valley. I thought I was heading to Napa to learn about my role as an Oakley ambassador and I came back to Florida having a new family. With over 100 women at the fitness retreat (from magazine editors, to retailers, to Oakley staff), I couldn't help but pick up on the contagious energy. I met so many inspiring people, including the other ambassadors who live around the US.



The Oakley staff did a great job of selecting the ambassadors because we are all very passionate people, each with our own philosophy and pursuits in living a healthy and active lifestyle. From dirt biking to wake boarding to yoga instructors and personal trainers, we all had one thing in common...we love our bodies, setting goals and being active.

I'm very excited about my role as an Oakley ambassador and the world is at my fingertips (according to Oakley). Seriously, a dream come true.

The Oakley Women Perform Beautifully Ambassador program is to inspire all women to perform beautifully by exposing them to Oakley products as well as the brand itself.

With 4 1/2 years of higher education behind my name, I could not be more excited to empower women (like you...sorry guys :) ) to live a healthy, balanced and active lifestyle, develop a healthy relationship with food and to love your body for what it allows you to do on a daily basis. MOVE!!

Goal setting and overcoming obstacles are powerful traits in a woman. But when done beautifully, you feel great during the process. Oakley has always had high performance products and gear but only until recently, was the brand primarily male-based. Well, lucky for us women...Oakley has a comfortable, stylish and attractive line of glasses and clothing to fit our active needs.

The Oakley team is amazing. I can't tell you how much every woman embraced a fun, energetic and free-spirited attitude. The Oakley women staff wants every woman to feel strong, independent and beautiful inside and out and because of that, they have provided apparel to promote an active lifestyle.



I am really excited about this opportunity and I plan on "running" with it. I will be creating a Perform Beautifully page on my blog for all of you fantastic and amazing women to participate. We will be sharing our passion for healthy living, both with activity and nutrition, and I encourage everyone to share personal stories on how you perform beautifully. I will provide the outlet, you will share you stories. And who knows, maybe down the line I will be able to provide some of my blog readers with some nice Oakely swag :)


So, let's start today. What does it mean to you to Perform Beautifully?

Here's my response:
To perform beautifully one must aim for progress not perfection. I love my body, not for a number on a scale, but for allowing me to cross finish lines and for being healthy and strong. Every day is worth waking up for and I’m not afraid to set goals which require dedication and energy. Every person is unique and because of that, I embrace the Oakley brand and the beauty that it brings to the female athlete or fitness enthusiast.In my opinion, when one performs beautifully she is not living a strict lifestyle but one of balance, consistency and enjoyment. I believe I perform beautifully because I give myself many reasons to smile on a daily basis. I strive to be stronger and healthier every day and to not live a life of regret, failure and obsession. I feel comfortable and beautiful in my own skin because I live my life for me and I recognize my individual needs based on my training and lifestyle requirements. I love my body for allowing me to travel the world, be adventurous and for not failing on me. When one performs beautifully, she recognizes the rewards of exercise and eating for fuel. She thanks her body on a daily basis. To perform beautifully, one must be patient. When you perform beautifully you consider every day worth waking up for and you are not afraid to set goals which require dedication and energy. A beautiful performer will take pride in the steps that are required to achieve goals in life and will find ways to overcome obstacles with beauty and grace.

I would love to hear your thoughts as you are also an inspiration to me and to everyone else around the world. As an incentive, I will offer my services to review a 3-day food log or provide a week of workouts to the most creative, motivational and inspiring paragraph of what it means to Perform Beautifully (try to make it short and sweet).

Feel free to pass along this blog to your friends as there are so many active women in pursuit of a more balanced and healthy lifestyle. But more than anything, we are enjoying the journey and making the most out of our days and loving our own and only body.

(Sorry guys - this blog is just for the ladies...but no need to stop reading this blog as we are all fitness enthusiasts and athletes, aspiring to reach our individual goals. It is my goal to provide the right information and practical advice in order to help you live a more balanced lifestyle.)

A little R&R

I'm off to Napa Valley for the Oakley Women ambassador fitness retreat. I'm really looking forward to meeting new people, a change in weather, making new friends and more than anything...travel!!

A 5k, Trek bike tour w/ wine tasting, yoga, hiking....looks like my itinerary is jammed packed so I am sure I will be taking lots of pics. As for the blogging and emailing....we will see if I have any free time and what I choose to do with it :)

I'm looking forward to previewing the brand new, premier line of Oakley clothing and sunglasses and eating lots of fabulous food from out west.

Off I go for a long day of traveling and 4 days of fun and activity!

RD exam "race" report

I suppose it would be uncharacteristic of me to not write a "race" report of my RD exam experience. After spending the last 2 days reflecting on my passing grade (although, I am still in disbelief) I am now ready to write my report.

The days leading up to the exam (after many weeks of serious studying) felt very similar to getting ready for the start of an Ironman. The only difference was that with an Ironman, EVERYONE knows the "BIG" day. In contrast, I only told 2 people that I was taking the exam on Tues June 21st to alleviate any added pressure.
Over the past week, I was filled with emotions and couldn't help but reflect on all the hard work that I did to get to the RD exam starting line.

I viewed this exam as anything else important and worth-while in my life. Anyone can consider training for an Ironman although only a handful reach the starting line. Then there are the select few that reach the finish line (there are no guarantees with an Ironman, no matter how "perfect" you train). For it isn't about fitness ability or speed in reaching the finish line of a long distance race but rather having trust in your plan and being smart about your decisions. The well-known quote, "If it was easy, anyone could do it" is a saying that can be used for many things in life.

I have crossed four Ironman finish lines and have felt very prepared for three out of four of them. Despite being injured on the starting line in Kona in 2007, I still went into the race feeling confident about my swim. As for IMFL, IMKY and IMWI, I was able to predict the times for my "perfect" race and "if something out of my control happens" to the minute, primarily because I trusted my plan and believed in myself. For on race day, I know exactly what my body is capable of doing because I trained it to do so. Having said that, I am well-aware of my boundaries when racing, for if I cross them, I may not be able to reach my ultimate goal(s) because I would be forcing my body to do something that I had not trained it to do in training.

But as for the RD exam, this was a time in my life that I felt extremely nervous and I didn't like the feeling of not being in control. And if my mentality and preparation for an Ironman race describes my enjoyment of focusing on the controllables and not wasting my energy on things out of my control, it would not surprise you that I completely exhausted my options in preparing for this exam and was extremely overwhelmed by the exam.

Just like studying the terrain, weather and logistics of an Ironman race, "training" for the RD exam was only one component of feeling prepared. It was important to me that I knew what the exam was going to look like, example questions that may be on the exam, the set-up/time limits of the exam and what to expect when taking the exam. It was also very important that I did not "exhaust" myself so nutrition, sleep exercise, and not overstudying (per day) were important components as well.

The $365 Inman review course prepared me everything listed above. I knew exactly what I was getting myself into as far as what to expect for the exam because Mrs. Inman knew first hand what the exam would be like. I admit I searched on dietetic forums several times in order to get advice on how to take the exam, but unfortunately I only made matters worse for myself because I doubted my own preparation and began to read posts from people who had failed the exam, 3, 5 or 8 times!!!

I think this is one area where athletes miss the mark. Forums and advice from others is great, but everyone has a different point of view and comes from a different background. Regardless if you have a coach, many athletes do not trust their own training plan and feel the need to obtain last minute advice on the days leading up to an event. While the advice may be helpful, more often in not, last minute advice from others provide last minute fears that you did everything wrong and that your doomed for failure before you even begin.

For example, one person on a forum will tell you that a course is extremely hard and has the scariest descends you will ever see and another person will tell you how beautiful the course is and that it has only a few "bumps". After you stop freaking out on the 2 days before a race (which you signed up for a year in advance) only do you find out that the first reference is from a person from pancake flat Florida and your other reference is from an ex-elite mountain biker who lives in Colorado. Of course, you didn't know that cause you took advice on a forum and now you are scared out of your mind because you feel unprepared for the upcoming "hilly" event.
I'm smiling right now because this sounds like many conversations between Karel and myself. He will tell me that he is going for an easy ride and will ask if I want to come and of course, I'm huffing and puffing trying to stay on his wheel. Easy??? Maybe for the Category 1 cyclist :)

So after taking the review course, I was ready to make the call and set up my appointment date at FSCJ (Downtown Campus) which was one of the 200+ ACT testing centers that provides the CDR RD Exam. The date was set and I was locked in..unless I changed my mind and provided 48 hours before the exam in order to change my appointment. I held myself accountable to taking the exam before July and since the end of my internship I knew exactly when I would be most prepared for the exam and how I would make the most of my 2 months in preparing for the exam.
This entire dietetic journey has been filled with steps and even at the end of my journey, it always seemed like there was always one more thing to do in order to be eligible for the exam.
Here are the requirements in becoming a Registered Dietitian and maintaining your status after passing the exam:
1) Completion of a bachelor’s degree by an American Dietetic Association accredited program (I completed a verification statement since I had previous degrees, but still had to do the same requirements by an accredited University)
(2) Completion of a minimum of 900-1200 supervised practice hours in the areas of management, diet therapy, counseling and research (I think the new number is 1200 hours to be eligible, but my internship was a 10 month, 1200+ hour internship program)
(3) Successful completion of a nationally-administered board examination (YIPPEE....I passed!!)
(4) Completion of 75 hours of approved continuing education credits in their practice area every five years to maintain their registration status. (I will receive my packet from the CDR very shortly, telling me what I need to do to keep up with my credential. Right now I will need to obtain my License from the state because all RD's are required to be Licensed in the state of Florida).
(5) Compliance with a code of ethics established by the American Dietetic Association which conveys to the patient/client a guarantee of ethical and accurate nutrition advice.

I felt as prepared as I could be on the day before the test and after 4 weeks of serious studying (in addition to my 10 month internship which prepared me very well) I went to bed with many positive thoughts. Of course, with the many positive thoughts came the negative ones and I tried so hard to push them out. Not so easy when you feel a lot of pressure to pass a $200 exam.

I did not set on alarm on Tuesday morning and did not feel the need to train/exercise. I wanted to be sure I had every brain cell possible for my exam so the last week has been very casual as far as training. I tried to just go with the flow and do what makes me happy, properly re-fuel and give at least 5 hours a day to studying. So, I let my body tell me what it wanted to do on Tuesday (test day!) and after waking up without an alarm at 6:30 and walking Campy, I decided to do a relaxing 1:15 spin on the trainer (while clearing my mind and watching TV) and one Campy-mile with my furry best friend. Exercise has a fantastic way of lifting emotions but if done too much and without balance in mind, it can also leave you exhausted to the point of no return. Luckily, I have lots of experience with training and I am happy that I have found the right balance at this point in my life.
Karel left early for the beach (to train and work) but he provided several positive words of encouragement which really made me feel at ease.

I showered and tried to eat a protein-rich breakfast but I kinda had no appetite due to stress, nerves and a rush of emotions. I had a tall glass of skim milk and made french toast (smeared with PB) and a side of fresh fruit and yogurt. Nothing more comforting if you ask me...unless you offered me pizza, then I would have happily accepted the second option :)

I gave myself plenty of time to get to the testing center (14 miles away) just as I do with my races. I'd rather be at the race venue, calm, cool and collected rather than rushing around and freaking out. I found my way to the testing center with no problem and took a few deep breaths before I entered the room. Kinda wish I had my HR monitor during this testing experience...my HR was all over the place!

I was asked to sign several papers and they also took my picture. I was placed in a room all by myself (thank goodness because I am not known to be the best test taker especially with distractions) and sat down in a cubicle with a computer. I was given a non scientific calculator which I tested every button to make sure it worked. Based on my experience with RD exam practice questions and my internship, there is one thing that is a necessity if you are a dietitian. You can't do anything without a CALCULATOR!

I had to check several boxes on the computer screen saying that I would agree to the rules of the CDR in taking the exam and at 10:30am, my 2 1/2 hour time limit began.

The test has a minimum of 125 questions and a max of 145 questions. There were 20 pre-test questions which are not counted toward the score but I didn't know which ones they are. I must of spent 15 minutes on the first 4 questions because I was so overwhelmed that I was actually taking the RD exam. I just watched the clock tick away but didn't let it bother me too much.

I finally settled into a grove and with every questions, I carefully read it, re-read it and tried to think of the answer before I read the 4 options. I am not allowed to provide any information about the exact test questions but for future RD's, my best advice is to read the question carefully. I feel that the most important thing in being a dietitian is having good ethics and for many of the subjective questions (community, education and management domains) there wasn't always a RIGHT answer that stuck out (like it would with food service or clinical) but rather you had to think about yourself in the situation in order to select the BEST answer.

In order to give you an idea of the sample questions that I used for the exam, here are a few study guide questions from my review resources (none of which were on my exam):

1) How many #8 scoops of applesauce could be served from a #10 can?
2) The most suitable material for kitchen walls is? (ceramic tile, quarry tile, wallboard, fiberglass)
3) The theory exemplified by managers exerting direct control over their employees is? (MBO, McGregor's theory X, Maslow's Hierarchy of Human needs, McGregor's Theory Z)
4) Inventory, when listed on a balance sheet, is an example of a/an? (asset, liabiliy, loss, new worth)
5) According to a Medicare regulation what is the max time span allowed between a substantial evening meal and breakfast? (8 hrs, 10, 12, 14)
6) Which of the following is not a bacterium associated with fresh meat products? (Clostridium perfringens, Salmonella, Staph aureus, clostridium botulinum)
7) Moist cooking is the method of choice to achieve max tenderness with which of the following products? (rib steak, loin steak, ground beef, round)
8) What sequence below produces the best egg white foam for use in meringues?
9) What is the major difference between a person suffering from starvation and a person suffering from stress after major surgery? (glycogenolysis, metabolic rate, gluconeogenesis, lipolysis)
10) The use of food additives found to be carcinogenic when ingested by man or animal is prohibited by? (GRAD, Delaney clause, Wagner Act, American Cancer Society)
11) Which of the following nutrients is necessary for the metabolism of carbs?
a) copper, phosphorus, iron
b) copper, riboflavin, phosphorus
c) thiamine, phosphorus, magnesium
d) thiamine, copper, iron
11) A patient receives 300 ml of a 5% dextrose solution, how many calories does that provide?
12) The drug isoniazid may cause the deficiency of what vitamin?
a) vitamin C
b) niacin
c) vitamin B6
d) vitamin B12
13) A 1500 calorie diabetic diet with 45% of calories from carbs is prescribed. One third of the carbohydrate requirements can be met with 1/2 cup orange juice, one cup of milk and:
a) 1 slice toast
b) 2 slices toast
c) 2 slices toast and 1/2 cup oatmeal
d) 1/2 slice toast
14) If a patient is receiving MAOI drugs, which of the following foods should be avoided?
a) beef liver
b) corn
c) milk
d) aged cheese
15) Numerical description of how much observations differ from one another are called?
a) sampling distributions
b) measures of variability
c) frequency of distribution
d) standards of deviation


I was told to be prepared for 145 questions and 2 1/2 hours for the exam. But when I approached question #123, there was a chance that I would be finished at question #125. Of course, I was very convinced that I failed because many questions were new to me and I had trouble deciding on the best answer. I suppose these tests have a way of making you narrow it down to two answers, which of course, are so similar it is hard to make the best educated guess if you don't know it.
Luckily, I knew the answers to question #124 and #125 and after selecting the answer for #125, the screen shut off and I was told that I finished the exam.

My heart started beating very fast and I knew what was coming next. My score??? Of course, not.....6 or 8 survey questions about the testing center. So I'm clicking away, not knowing when my results were going to be totaled and with my heart nearly beating out of my chest, the screen I had been waiting for, for the past 3 years finally appeared.

"Congratulations...you passed"

There were a few sections with my scores from the domains and my scaled score of 27. I was convinced that I was taking the exam again in 45 days and even with my results, I could hear myself out loud saying "oh my gosh, oh my gosh, I can't believe it. You passed Marni". I must have sat there for 5 minutes before I went to the main desk to sign-out, give back my white board sheet and calculator and obtain my printed out result sheet.

I imagined myself running to the car to call Karel and my parents but I took my time to soak in what just happened. With my eyes filling up with tears, I was filled with emotions.

These same emotions come to me when I finish an Ironman. I do not feel I deserve anything in life because life isn't easy. But while I may not deserve things, I do feel as hard work provides a person with rewards. It's funny because we can't always recognize the rewards when they happen because we often receive them when we least expect them. But sometimes, they come right at the perfect time.

I have worked so hard for this goal of becoming a Registered Dietitian because I wanted it so very badly. This experience has provided me with an enormous amount of knowledge which allows me to be qualified to legally assess, diagnose and treat medical conditions. There is a large group of Registered Dietitians who have all met the minimum requirements of earning those two letters behind their name and I proud to be one of them. Because there are a lot of "nutrition experts" out there, I am most proud that I took a little chunk of time out of my life to do the right thing. It is in the best interest to the profession of dietitians and to the public, that I adhere to the Code of Ethics (prescribed by the American Dietetic Association) and be professional when providing my philosophy of nutrition and exercise in helping other reach individual weight and fitness goals.

BREAKING NEWS!!!!

I would like to share my philosophy in how I live my life...
Step 1: Set a goal and don't be afraid of the journey or the length of time it takes to reach the goal
Step 2: Be prepared for the hard work, recognize/acknowledge your strengths and weakneses and accept the temporary sacrifices
Step 3: Believe in yourself. Do not give up!
Step 4: Celebrate your achievement
Step 5: Reflect
Step 6: Repeat (with a new goal)

I believe there is a big difference in wanting something and working hard for something. I saw a quote the other day that spoke very loud to me.
"When the grass looks greener on the other side of the fence, it may be that they take better care of it there."
I think this quote relates very easily to those seeking body composition changes or performance gains but to me, I take away something different from this quote. It's easy to want something really bad in life because it looks so great when someone else has it. But it isn't until you start working hard for it, will you treuly realize that you are required to give no less effort to getting "it" than the next person. And for many of us, we often have to work 10x harder than the next person, just to receive the same results.
To truely understand the difference between wanting something and working hard for something, just think of a child (or teenager). It is incredibly easy to want, want and want everything that others have (both physically and materialistically). But when it comes to working hard for "it", one can quickly realize whether or not it is truely "worth it". If you want it bad enough, it is worth working hard for it.

Coming from an athlete's perspective, I think we would all agree that it takes a lot of hard work to reach our athletic goals. For without proper training, the body is not placed under the right types/forms of stimuli that is necessary for us to get stronger, faster and more powerful. Same with body composition changes...we all love our comfort zone and what makes us feel good. For it is the unknown that we fear. So while changing the diet may seem like hard work, if you truely want it bad enough, you will learn to appreciate the balanced and realistic changes that you are making in order to reach your ultimate goal. In more cases than not, those changes for the end goal become part of your lifestyle and never go away.

With both body training/exercise and nutritional goals, I think most people would put hard work and sacrifice in the same sentence. For if you are not making sacrifices you aren't working hard enough. Or the opposite, if you are working hard enough you will quickly recognize the sacrifices that you are making. But here lies the problem with so many people attempting to reach their goals. When it comes to achieving a goal, life shouldn't become mundane. Neglecting to give hard work to other important areas in your life, will often leave you wondering if this initial goal of yours is really worth it? Often, this is the point that many people give up. Life becomes imbalanced, excuses are made and goals begin to slip away as you search deep inside of yourself for the real reason why you wanted the goal in the first place. For it is rarely about the goal in and of itself but rather who you become throughout the journey.

More than anything, it is important to love what you do on a daily basis for you only have one shot at making the most out of your days here on earth. Sure, life presents challenges and requires a high level of commitment if you want to reach your goals, but you there needs to be some kind of enjoyment factor in what you view "hard work". If your "hard work" starts to get in the way of more important things in life, it is essential that you step away for a minute (or a day) and realize that that goal achievement is all about the journey. For it is the journey that makes the person something great.

If you are feeling run-down and tired and often find yourself emotionally unraveling by the second, redefine your goals. For hard work and sacrifice requires energy and a positive outlook on life. You must love what you do as you work toward your goal and recognize that it is in the process that you will really become someone that you never thought you could be in life.

It was 11 years ago that I called myself a College Freshman.AHHH, what to do with my life??? I thought medical school but I quickly realized that my love was for exercise. Fast forward 4 years, I became a University graduate (Transylvania University in Lexington, KY) with a Bachelor of Arts in Exercise Science and a minor in Psychology. I somehow managed to divide my time between studies and swim practice, helping me earn honors as an All-American swimmer, being on the Dean's list and being the 2004 President of the Exercise Science Club.
Wanting to pursue higher education (for a career with Strength and Conditioning), I found myself with an assistantship/scholarship at Florida Atlantic University (Davie, FL). Missing my swimming teammates, I decided to train for a marathon while spending the rest of my time researching during the day and learning in Graduate classes at night. At the time, this was one of the most stressful and overwhelming periods of my life but somehow, I managed to finish for my first marathon and finish graduate school. I also squeezed in a few triathlons on my super cool Giant hybrid bicycle. Looking back (reflecting), it was in my last semester of graduate school that I took an elective undergraduate course on Nutrition. It was then that I really saw my love for nutrition and exercise begin to blossom.
With no money and a spare room in my parents new home in the Tampa Bay area, I took an internship at the World Triathlon Corporation (then in Tarpon Springs, now in Tampa) and it was there that I met Judy (from Iron Girl) who welcomed me into a whole new world of what it really means to be passionate about all things fitness. After the 6 month internship, I welcomed a year of work at the YMCA as a wellness coordinator, while teaching spin classes and personal training but desired more in my life. I also met my amazing husband Karel who taught me to get out of my routine and to not be so afraid of setting higher goals for myself.

There were many reasons behind the goal of becoming a Registered Dietitian but never did I think that it would be so challenging and difficult. From distance accredited classes, to local pre-req classes to then applying to internships. Errr, getting rejected from competitive internships. Two years later after starting my dietitic journey (and one Ironman finish in August 2009), I finally got accepted to Marywood University (distance dietetic internship program). I can't forget getting married and welcoming my furry best friend (Campy) into my life.
With three filled rotations (community, food service/management and clinical) squeezed into 10 months and over 1200 hours and my fourth Ironman finish (Sept 2010), I could see the finish line in reaching my goal of becoming a Registered Dietitian.

While spending the last two months, studying for the National RD exam, I had many opportunities to reflect on all of the many sacrifices I made in reaching my goals. I recognized my strengths in my passion (exercise) and focused on my weakness (medical nutrition therapy). I put in a lot of hard work over the past 11 years and with every accomplishment came a series of obstacles which were very difficult, stressful and overwhelming. It was never easy but I always searched for some type of joy/excitement to keep me going. For at times, training for an Ironman was my "stress-free time" and for other times, a walk with Campy after a 10 hour day at St. Vincent's Hospital was the most relaxing part of my day. But no matter what I was doing, I tried really hard to stay passionate about my goal and keep some type of balance in mind.

"Confidence is preparation. Everything else is beyond your control"

So....for the first time ever....

Marni Sumbal, MS, RD




Step #4 and #5 are currently in the works. As for Step #6, my list is long :)


To my blog readers: Thanks for your support and for believing in me.

Too many fruits on a salad?

First off, a very Happy Father's day to the best Dad ever.

My dad has supported me in all of my crazy adventures and has never given up on me, even when I wanted to give up on myself. He always has a way of making me see the brighter side and he can always make me laugh and smile. Love you dad, you are one amazing dad...so happy you are mine!
And to all those amazing fathers out there, I hope you enjoyed your special day.

When I am about to make a Marni "salad" creation, I first look inside my fridge and see what produce I have to work with. I don't like to limit myself to only veggies so in my mind, it is not possible to have too many fruits on a salad. Enjoy!


Fruity vegetable salad
Romaine lettuce or Spinach
Carrots
Onions
Tomatoes
Green peppers
Garlic (chopped)
Peanuts
Choice of protein (I used a hard-boiled egg)
Blueberries
Orange
Strawberries
Apple

(brown bowl for Karel, pink bowl for me)

Develop an appreciation

When I was in graduate school (Sept 2004-Dec 2005) I had the opportunity to take an elective course in my last semester. I choose Basic Nutrition...my first ever nutrition course. Although I spent much of my education on the physiology of exercise, specifically learning more than I could ever imagine in regards to glycolysis and the Krebs (Citric Acid) cycle, I never had the opportunity to learn about basic nutrition.

With only 3 months left in my graduate program, it only took one day in my undergraduate nutrition course to realize that I had a deep passion for nutrition. Having recently finished my first marathon in Jan 2005 (Miami Marathon, at which I qualified for the Boston Marathon), it became apparent that I was able to apply my extensive education of exercise physiology and sports nutrition to the basics of general nutrition and relate it all to my every day activities. As I progressed in volume with my training (soon-to-be Ironman finisher in Nov 2006 at IMFL), I quickly learned that it wasn't the component of sports nutrition that fueled my workouts but rather what I put in my body on a daily basis.

Nutrition can be a rather complex topic, especially with the media telling us what, how much and when to eat...all with conflicting messages often backed by little reputable scientific research.. Every day there are new recommendations, new diets, new "experts" and new risks. Even for someone like myself who likes to keep up with research, it can all be very confusing. Having spent the last 3 years in the dietetic world, however, I am proud to have resources like the American Dietetic Association, which provide evidenced-based research resources to help me better serve the population when I blog and write. Also, as I study for the RD exam, I am able to really understand the deeper meaning to metabolic process as well as having a good understanding for all things related to management, education, research, food science and food management - as it relates to dietetics and my RD exam. Nothing makes me happier than writing and experiencing my view points but as an professional it is important that I provide you (my readers) with practical and factual information. Perhaps the media involves too many "experts" who have little understanding (or appreciation) for research. For when it comes to important and life-changing topics such as exercise and nutrition, it is important that information provided to consumers is based on sound scientific data. As for the method and style of delivering the information, I suppose that is up to the professional and his/her personal philosophy.

When we are born, I would say that most of us are born rather healthy. Believe or not, the growing process is directly related to what we put in our body. Thinking back to your childhood, it is likely that the first few years of your life were filled with lots of wonderful nutrients in order to support the growing process. Perhaps there were a few food jags and the development of a few bad habits but overall, you often left the doctor's office with a lollipop or sticker because you were growing at a healthy rate and your mommy and/or daddy was taking great care of you...making sure that you ate the best foods in order to grow up healthy and strong. Aside from normal wear and tear on the body throughout the aging process, we begin to create added stress in life/work which lends to lack of sleep and poor nutrition choices (perhaps, not exactly in that order). Somehow we start life as an incredibly healthy being and somewhere down the line, we start to make choices that have a negative impact on our life. Months and years go by without us realizing the damaging things that we are doing to our body and suddenly, it is if one day we wake up and say "I'm fat, I need to diet" or "I'm so out of shape". Ouch - what a horrible way to talk to your body, especially since your body is working hard on a daily basis not to fail you. It is helping you cross finish lines, get to work on time and perform every day tasks....but out of the blue, it is just like that, that you hate your body for how it looks/feels TODAY. I believe that you are never too old/young to make heart-healthy choices and enjoy a healthy dose of exercise but when it comes to having an all-or-nothing approach to weight loss and training/exercise, it would be silly to think that we can possibly erase years and decades of unfavorable choices, in just one day.

Because the body relies on a multitude of vitamins and minerals to support body processes, my advice to you is to stop focusing on what you shouldn't be eating and focus more on what you can add to the diet. Without changing anything in your diet, try to add more wholesome foods like fruits and veggies, whole grains, legumes, oats and quality protein. Sure, you know to do this but there is so much added pressure on what you "CAN'T" eat. Take that pressure off and just add more foods that will make you feel good inside. If you can't stay away from the chips at lunch, how about having less chips and more veggies. If you love pasta or rice for dinner, topped with a few veggies, how about having the exact same meal (portioned controlled) but with a starter of a large, beautifully colored salad.

It's important that we develop a healthy relationship with food for it is in the nutrients in our daily diet that support our training/exercise routine and increase longevity. For when we develop an appreciation for the food in our diet, there comes a fantastic feeling of comfort that we are using every fueling opportunity to reduce risk for disease and provide adequate fuel into our muscles for upcoming activity. Eating should not involve guilt or restriction but rather balance. Creating a diet that works for you and your body, is a work in progress but you have to start somewhere.

Being honest, cabbage is a food that I would often overlook in the grocery store. I'd like to say that "I haven't yet learned to appreciate it". Karel showed me a super easy and yummy way to prepare cabbage and now I crave it once a week.

Simply cut up the cabbage (after removing the outside leaves) give a nice rinse and chop. Add to a large pot on medium heat, which contains 1-2 tbsp of olive oil with chopped green peppers, onions and chopped garlic (cook these ingredients in olive oil until slightly brown, before adding cabbage). Karel likes to add a handful of hashbrowns (notice the dark pieces in my pictures) to the mixture to provide a mix of textures. Cook on low heat (uncovered) for 15-20 minutes, or until cabbage is soft and slightly brown. Stir occasionally.

Did you know that cabbage is rich in anthocyanin polyphenols (giving it a beautiful red color) and is a super healthy cruciferous vegetable which may reduce risk of cancer? Cabbage is also an excellent source of vitamin K and C as well as a very good source of manganese, fiber, B6 (pyridoxine), folate and Omega 3's.

Garlic-y Cabbage

Life's too short

As I get closer and closer to finishing this chapter in my life (dietetic student becoming a RD), I can't help but think how quickly life has flown on by. For it was just the other day (albeit, a little more than 3 1/2 years ago) that I was considering pursing the RD credential in order to write books and improve my credibility as a sports nutritionist and exercise physiologist. And look at me now, I am so incredibly passionate about my future as a "dietitian" (whenever I pass the exam) and I can't wait to put my extensive education (backed by evidence-based research) to good use.

At the end of my 2-day Inman Review course (for an invaluable price of $365), Jean Inman gave us "future RD's" a little motivational talk telling us how hard we have worked to get to where we are today. Rather than thinking about failing the exam, having to wait 45 days to retake the exam, paying another $200 for the exam and then having to tell everyone that you failed, she instructed us to be confident...for this is the LAST step in our educational journey. For after we pass the National Registered Dietitian exam, we are immediately Registered Dietitians and we can start diagnosing and treating medical conditions. She told us to go into the exam feeling confident and to believe in ourselves that we have done EVERYTHING to prepare for the exam.

I suppose I am a creature who loves setting goals and overcoming obstacles in order to reach those goals. For whatever I do in life, I like to dream high and I never doubt myself. I have no trouble saying "I can't" but I never stop trying. Nonetheless, with every journey in my life, I am never without difficulty or stress. However, with that inability to control my external environment, I believe that I have great control over several things in my life. Specifically my diet, my sleep, my outlook on life and my exercise routine.

It is no surprise that by now you know my nutrition and exercise philosophy, specifically in regard to balance. In regards to nutrition, I have a feeling that many people (athletes, fitness enthusiasts and everyone else) stress and worry over weight on a daily basis (if not more). When it comes to injuries in the athlete or fitness enthusiast, I believe that many people carry a Black vs White attitude and when the dominate sport is forced to be removed, the entire passion for exercise is removed. This often makes me wonder...do athletes really understand the benefits of exercise or is the focus simply on Training for immediate results? For in life, there are no requirements suggesting that you must be an athlete in order to live a quality life and reduce risk for disease. You just have to move your body!

Over the past few weeks, I have quickly realized that life is short.....too short. We often set goals without thinking about the measurable outcome, thus causing days to pass on by with feelings of guilt, preceded by many excuses. Or, we let days days go by without spending just a little time (let it be a meal or an hour) working toward our goal. Or, we do the opposite. We set unrealistic goals which create a life of imbalance. Because we have no guarantees in life, we must not put off until tomorrow what we can start today. And believe me when I say that it is the little things that matter. For it isn't the start of the journey that feels the most rewarding, but it is in the end process. However, throughout your journey, which will help you reach your goals/dreams, it is important that you make the most of your days. If you are injured in your leg, you can still swim. If you have a knee and shoulder injury, exercise your brain (Sudoku anyone?). If you know it is advantageous to your health to get to a heart-healthy weight, there isn't a diet book out there that is going to help you reach your goal. For you may not know all the strengths and weakness's in your diet, you likely know a few of them which you can start on today.

I found this quote today and thought it was perfectly appropriate for all of us who have worked hard for something in life, but still desire more.

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”

yum....pizza

Today I had a serious craving for pizza. I believe pizza can be the perfect "balanced" meal and I absolutely LOVE the comforting flavors of marinara sauce, cooked veggies and bread. What an ideal combination. Of course, we aren't talking about a deep-pan pizza topped with mountains of cheese. For when you are "creating" your own Marni-creations, it is important that you focus on heart-health as you are building your balanced meal.

I've been at my parents since Wed, studying away. Despite studying intensely over the past month, a little time away at my parents has been beneficial in me absorbing the information covered in the 5 Domains for the RD exam.
A little about the exam from Studyguidezone.com:
This computer-based assessment ranges in length, but it will have at least 125 questions. Of these, 100 are used for the raw score. The remaining 25 are not scored; these are pre-trial items which may be used on future exams. If a candidate has 145 items (the most possible), then 120 will be used for the score and 25 are for pre-trial. Candidates will not know which items are scored and which are not. The entire test will take 3 hours, but of that time, thirty minutes is used for the directions. The time for the actual testing portion will be 2½ hours, and there is a clock on the computer so that candidates can keep track of the time. The clock can be hidden if the candidate does not want to see it. A basic calculator will be provided (candidates cannot use their own).

The substance of the test is broken down as follows:

Food and nutrition - 15%
Clinical and community nutrition - 40%
Education and research - 7%
Food and nutrition systems - 18%
Management - 20%

For this test, candidates must provide an answer to every question before they can move on to the next one. Candidates cannot go back to change or re-assess any preceding items. All candidates will get their results at the end of the test. The raw score (the number answered correctly) will be converted to a scaled score in the 1-50 range. The minimum passing scaled score is 25.

My brain is currently overloaded and has been for some time now. But I feel it is necessary to go in overprepared and exhaust all my study options, in the case that I do fail the exam and have to take it over again (you can take the exam an unlimited amount of times, but you have to pay the $200 fee each time and wait 45 days between tests).

As much as I would like to study every waking minute of the day, I feel it is important to exercise my body and not just my mind.
Having the Gearlink cycling team (Karel's racing team and the team that introduced us 5 years ago) in the area has been a blessing for a little de-stressing. With my recent Retul fit, I am riding stronger than ever before, without any pain in my hips or adductors. I am finally engaging my long-lost glutes and not overworking my quads and hip flexors. I have had 2 great rides with the Gearlinkers (since I arrived on Wed), including the Wed night "crit" ride and the Sat morning "bridges". Oh how beautiful it was to ride in downtown Clearwater, doing two loops of the Bellair causeway, the Sand Key Causeway and the Clearwater Bridge (AKA 70.3 world championship and Iron Girl half marathon bridge). I am really missing Karel and riding on our old roads just isn't the same without him by my side. I can remember 5 years ago, riding along with Karel and hardly feeling confident on my bike, let alone being able to ride in a group while rotating.
It has been quite hot here in the Tampa bay area but I have yet skip a run off the bike since starting my "structured" training just 4 weeks ago (yes, I know..I have a LONG way to go before Kona but I'm a little behind in building my base. Thankfully, endurance fitness comes quickly, it's the speed that will be a work in progress). With a scientific foundation emphasizing the "little things" in designing my "Kona" training plan, I can honestly say that for the first time in around 3 years, I actually crave running off the bike...and running doesn't scare me anymore! Always afraid I was going to "injure" myself, I can now go into my runs feeling strong and confident.

Today I found a quote that I feel is perfect for everything that I am going through right now in my life...I Hope you can relate:
“I’m not telling you it is going to be easy — I’m telling you it’s going to be worth it” - Art Williams

So, on to this wonderful, yummy pizza.
My parents told me about MamaMary's products because of the low-sodium pizza crust. I checked out the nutrition label and I am quite surprised to see a product with less than 200 mg sodium per serving. Very nice! It makes me really happy to see my parents choosing healthy options on a daily basis. While we all believe that there is a time for everything, it's never too late to change dietary habits, especially if you find balance in what you are putting in your body.

While I made a beautiful summer, my dad dressed the pizza. He kindly divided the pizza into 3rds so that the my 3rd would remain vegetarian. My side has onions, mushrooms, pineapple and broccoli and my parents had chicken with broccoli and pineapple. My dad enjoyed a little more cheese than the rest of us but we all enjoyed our serving of pizza with the large salad to share. I realize that many people would not be able to share this size pizza with 2 other people, but the idea is balance. There is no reason to avoid pizza and you don't have to go into your meal only having pizza. There are lots of ways to complement your serving of pizza so get creative so that you can enjoy a little of everything instead of a lot of one thing.
I added low fat cottage cheese to my salad to bump up the protein and topped my pizza with a little salsa and sunflower seeds. YUM!
Enjoy!

Form first

Campy and me are doing lots of studying lately. Well, more like Campy sleeping and me retaining the info. Either way, I just love studying for the RD exam with my furry best friend.



Now that we are approaching the height of triathlon season, I find that form is a critical component of increasing your chance of an injury-free season. While the base phase of training is a perfect time to change body composition, increase strength and improve form/weakness's, it is never too late to work on the little things that will make a big affect in your race day performance. Knowing that I have many "fitness enthusiasts" that read my blog, this blog post is not limited to only those who train for a finish line.

One of the many beauties of triathlons is that almost anyone can do it. If you can swim from point A to B you have 1/3rd of it covered. If you can ride a bike you have the other 1/3rd covered. And for the last 1/3rd, all you have to do is walk fast if you want to reach the finish line. For in triathlons, it's not about the fastest athlete but who slows down the least. So if you can keep your body moving for swim-bike-run, you can consider yourself a triathlete.

Now on the downside, almost anyone can teach themselves how to move their arms in the water, how to pedal a bike and how to turn a walk into a run. Unfortunately, many athletes progress in the sport of triathlon (or individually in swim, bike and/or run) without ever really learning "proper" form. But nevertheless, athletes are quick to spend thousands of dollars on coaching plans, expensive bikes and fancy running shoes/gear. Not to mention the endless supply of sports nutrition products available to athletes, claimed to provide the "perfect mix of amino acids, complex carbohydrates and electrolytes" to reduce fatigue, improve VO2 max, improve endurance, buffer lactic acid, provide steady energy, reduce post exercise soreness, ensure proper hydration, reduce body fat, stimulate your workout, diminish pain".....should I go on?

Over the past year, I have tried devote much of my exercise routine to good form. Sadly, weak muscles have prevented me from doing just that. As much as I wanted/tried to work on my form, my dominant muscles (quads) would get extremely tired. Therefore, rather than thinking that I had to pound more miles in order to get faster, I took myself into the weight room to build strength. For me, in order to develop good form, my training entailed many hours of the past few months to improving weak muscles (primarily my hips, glutes and hamstrings). Once I gained strength (which has been noticeable, rewarding and a big relief to the prior constant pain in my lower back), I was able to really work on my running form. With improved running form and the previous retul bike fit, both my cycling and running have felt better than ever before. As for the swim...you probably know that I come from a swimming background (high school and college) and that I was a fish in a former life. However, I continue to work on my swimming form by adding Master Swim classes at the Brooks Y and having my coach periodically evaluate my form (especially when we do distance and speed sets).

I would like to provide 3 great links/videos that you will find helpful in improving your form. The run video was featured at the run clinic that I attended last Wed (Hammerhead triathlon club monthly meeting) so I have to give a big thanks to Owen S. for sharing the video and providing an excellent talk on running form.
Enjoy!

SWIM
Drills
(easy tips to focus on in your next swim session)

BIKE
Importance of high cadence
Increase cadence
(Basic concept, increase cadence. However, you must be patient when working on it as it won't happen overnight)

RUN
simple steps to good running form
(Something to focus on before and during EVERY run)

Get inspired - Garden Salsa

I have several cookbooks. Ok, I confess...I only look at the pictures. I'm not one to follow recipes.
On my birthday Karel took me to Capital Grill for a super yummy dinner. When there is an occasion to eat out (primarily when we travel), I like to look for places that offer more than just a filling salad. As much as I love salads, I eat them all the time. When I eat out, I want something different. Something that will inspire me for when I make Marni-creations at home.
Rather than getting a $12 spinach salad (that would likely leave me hungry after the meal, making me wonder why I spent $12 on a meal only to eat again after I left the restaurant) I asked the waitress if the chef had any vegetarian options. Having been there once before, I was hoping that the chef had his "tofu plate" which I LOVED the last time we went to Capital Grill for our anniversary.
Happily, the chef prepared me the most yummiest tofu plate which I enjoyed with a beautiful basket of different breads. The tofu was grilled and served with a citrus glaze, served on a bed of white rice and topped with an assortment of grilled veggies. My tummy was happy and I left the restaurant very satisfied.




For my birthday, I received a colorful basket of fresh, garden veggies from my community nutrition preceptor. I consider myself a lucky person when my friends know exactly what to get me for my birthday. Vegetarian cookbooks and fresh veggies!



I've been coming up with all sorts of creations with my bag full of veggies. Something great about fresh produce deliveries (if you have the opportunity to have veggies delivered to your door) is that you are forced to be creative and use what you get.

The other day I made the most delicious salsa which served as a base for Karel's tuna salad and my tofu salad. In our house, Karel and I eat similar foods but in different quantities. When it comes to me being a vegetarian, the only thing that differs in our diet is that I don't eat meat or fish....in other words, there are no foods in Karel's diet that are "off limit" in my diet. If you are a vegetarian or are trying to eat a more powerful diet (filled with nutrition quality), avoid telling your friends/significant other/family that they should eat less meat. Rather, try to be a good role model and share your excitement for fruits and veggies. For when we create wholesome and balanced meals, it isn't about eating less meat but rather eating more nutrient-rich foods like fruits and veggies.

I hope you enjoy my latest Salsa creation which you can use as a topping to a bed of dark greens or as a snack with cheese. I used primarily fresh produce as well as canned beans/chickpeas and pickles. Everything else is fresh! Feel free to add your choice of protein (meat, fish, tofu, cottage cheese, greek yogurt, hard boiled eggs, veggie burger) as a perfect balanced meal.
(Remember, I don't measure....you can use as much as you want as you can't go wrong with leftovers when it comes to having too many vegetables in your fridge)
Garden Salsa
Celery
Carrots
Black beans
Chickpeas
Corn
Tomatoes
Garlic
Onions
Pickles
Green peppers
Garlic (chopped)
Fresh basil
Fresh cilantro
1 tbsp lime juice
2 tsp sugar
2 tsp olive oil
Pepper

Choose Your Plate

On June 2nd, the USDA unveiled a colorful dinner plate, sectioned into 4 compartments, with a side glass for dairy. Good-bye Food Guide Pyramid, Hello MyPlate!

Here at Trimarni, we strive to create a healthy relationship with food. We aim for progress, not perfection. We find what works for us, all with creativity, balance, performance/fitness and health in mind. We are all individuals and we respect each other for our own personal choices. We believe that every day is a new day, worth waking up for and making the most of no matter what yesterday presented. All is not ruined in one meal and we plan for special occasions, just like we plan for long or intense training sessions. For the food we put in our own body will ultimately fuel our workouts and help us live a quality-filled life. We do not associate food with feelings of guilt, obsession and restriction but rather we are passionate about our meals and snacks. We eat to make our own self feel good, not because a book, magazine or TV show tells us what to eat as if a book truely knows how many hours we train, how much we work on a weekly basis, what our significant other chooses to eat/bring home, and how many kids (or animals) we have, which require a lot of our attention. Because we have no "bad" or "off limit" foods, we focus on performance enhancing foods and de-emphasize performance limiting foods. There is a time for everything and we eat well most of the time so that we don't have to worry about the rest of the time. We don't use the words "skinny or fat" because we believe in a positive food and body language. We create balanced meals, built on a plant-based template. We don't stick to a "diet" like gluten-free or Paleo (the latest crazes) but rather we welcome all foods that provide health benefits both for our lifestyle and workout routine.

Thanks to my blog and your support, you have been enjoying my recipes for several years now. Sadly, I can't take credit for the USDA Choose Your Plate idea, but here at Trimarni, we have been creating our own plates which support our fitness, training/racing and personal health/weight goals.

Brown rice pilaf, grilled tofu, colorful dark green salad with egg, mushroom and bean medley
(Picture taken Dec 2009)
We do not restrict food groups (we love our milk and dairy!) and we welcome all foods which provide powerful nutrients and we focus on nutritional quality. We try to create most of our meals that are at least 70% wholesome, containing less than 5 ingredients per food source. We are all athletes, each with our own personal goals. While we may share different athletic/fitness passions, we all share a common bond in that we all strive for a healthier lifestyle and we have many finish lines to cross in our journey of improved health.

So while we learn to accept a new way of eating (I provided several links for your reading), I ask that you continue to focus on your personal needs and appreciate the foods that you put in your body. While research and science may support certain guidelines, it is important that you live your life to the fullest, by eating foods that will encourage strength, speed, power and health....all supporting your love for physical activity or structured training. Continue to strive for a plant-based diet as well as focusing on balance so that your meals and snacks leave you well-fueled and satisfied. For when/as you develop a healthy relationship with food, you will become more attuned to the needs of your body and you will find yourself making the most out of your days.

Please let me know your thoughts of the new Choose Your Plate, by leaving a comment in the comment section (or you can email me).


Choose my plate

Washington Post

CNN

USA TODAY

Emaxhealth

LA times

Whitehouse.gov

Forbes

OneTri.com

I suppose I should end my recovery session and start my RD exam studying but I'm envious of my chihuahua who makes it nearly impossible to get anything done.



He's just too cute, I can't help but love on him all day long.

This morning Karel and I parted on the road as he did the Open Road ride in town and I made my way to the beach for the Lodge ride. Looking forward to putting my new bike fit to the test, I figured that TriMarni would enjoy one of our favorite group rides.

After 20 miles, I met up with the group and the pace was fast. The lead group of around 15 guys was holding a crazy fast pace and I never grabbed a wheel to hang on. My group of around 25 guys (and one other female) tried our hardest to chase them down and with the lead guys in sight, of course we would get the red light. Bummer. I really wanted to push on this ride so I took a short cut in order to try to catch the lead group. I picked up my speed to all-out when I saw them coming because I knew I only had one chance to get on a wheel. I managed to get on and I just held on for dear life. The guys were riding crazy fast and my quads were working on overtime. I managed to stay on for a few miles but got dropped as the pace got to be ridiculously fast (I need to look at my power tap file to see how fast they were going and how hard, wattage-wise, I was pushing). I figured I was gaining a lot by doing intervals with the fast guys so I made a quick turn and time-trialed it again as I saw them coming toward me. I managed to get on a wheel (thanks to a helpful push from my friend Sean C.) and stayed on for several more miles. After an hour of what felt like VO2 intervals, I made a left turn and said good-bye (and thanks) to the guys. After 60 miles, I arrived at home and couldn't wait to tell Karel about the difference in my new fit. I felt AWESOME!

After grabbing my fuel belt, visor, hammer gel and radio, I headed out to what would end up being my longest run in over 4 months..not to mention my longest run off the bike in as far as I can remember. These transition runs ("run like a kid" as I like to call them, no gadgets, just running for time while focusing on form) are really helping out my base and I actually crave the run off the bike. I no longer do "solo" runs and it is now a habit for my body to run off the bike. This has taken several weeks to get to where I am right now, but I can tell you that my athletes are doing the same and are really seeing/feeling results.

I arrived home after a smooth 1-hour transition run and cooled-off with a shower and my 110% play harder ice, compression shorts. I think I am a bit of an anomaly because the heat doesn't significantly affect me in the summer. I try to use that in my favor by picking "hot" races. As for my athletes, who do struggle in the heat, I recommend for them to gradually acclimate to the heat by improving performance early in the morning or late in the evening and then when performance gains are reached, then moving workouts to later in the morning (on the weekends) when the time is appropriate (individual basis) to get acclimated to the heat. Because form and nutrition are often affected by the heat, it is important that you don't sacrifice every workout in the summer by trying to do all your workouts when it is extremely hot.

I wanted to share a fantastic website with my fabulous blog readers. OneTri.com has all your Triathlon gear, clothing, bikes, wheels, wetsuits, and other tri equipment...more than you could ever imagine. What I like about this website is that it has a lot of products that I use on an every day basis so it eliminates the need to pay for shipping from several different websites.

OneTri.com

Triathlon Store

Some of my favorite products on the site, which I use as part of my tri-training, include:
1) Accessories - http://www.onetri.com/accessories-c-32.html
2) 2xu and Zoot compression - http://www.onetri.com/compression-c-62.html
3) Swim goggles - http://www.onetri.com/swim-goggles-c-17_37.html
4) Everything bike related - http://www.onetri.com/bike-c-12.html
5) Fuel belts - http://www.onetri.com/hydration-packs-c-15_34.html (I don't leave my house without one when I am running)
6) Hammer Nutrition - http://www.onetri.com/nutrition-energy-drinks-c-26_28.html

What's great is that they have a great guarantee on purchases: We offer the best value on the planet, period. If you can find a lower advertised price (including shipping and handling charges) at another online or retail store on any product listed on our website, we'll beat it. Already bought from us? Just let us know and we'll refund you 110% of the difference.
You can also sign up for One Tri promotions & discounts by joining the email list and you can view videos so you know what you are purchasing.

If you are considering a great pair of bike shorts, I recommend Louis Garneau as they have the most comfortable clothing that I have ever worn. I have been wearing
the LG compression shorts for ALL of my runs in the past 2 years (I have not worn running shorts in over 2 years for a run).

Karel has a lot of LG clothing and I promise, they are worth the price! I know a lot of females complain about down-there issues and the padding is super comfortable for when you are riding. I suggest taking a look at them and trying them out.


Enjoy..happy shopping!!

Cycle, Run and Bandit fun

Yesterday was a fun-filled day.
The morning started with a beautiful 35 mile ride on TriMarni at Jax Beach. I had a few glimpses of the ocean which made me incredibly happy. After the bike I went for a 35 min transition run and enjoyed new streets, new sights and new faces as I ran along 1st street, just a skip and a jump away from the boardwalks.
I recovered with a super yummy recovery drink (cookies and cream Body Fortress protein powder) and got myself cleaned up for my first ever Retul fit (and first ever professional fit). Jeff Kopp (Karel's boss and owner of the Trek Jax bicycle stores) knows my history so it was very beneficial to have both Karel and Jeff do an amazing job analyzing my body and my current fit.
Here is a little about Retul fitting..a costly purchase but a priceless investment:
http://www.retul.com/about-retul.asp
Karel has been fitting me for years and after the Retul fit, we only had to make a few minor adjustments to my seat post, saddle position and aerobars. We did not focus on aerodynamics as that is a minor concept for many triathletes, considering that many athletes end up with tight hips, overworked glutes and poor cycling skills by trying to be as "aero" as possible. For me, the focus was working with the alignment of my body (particularly hips) and making adjustments based on the differing results of my left and right side, while pedaling. I'm super excited to take TriMarni out this weekend and focus on the few areas that Jeff pointed out as weakness's in my riding style.




After the bike fit I went home to spend the rest of the afternoon studying the Food Service domain for the RD exam (the area that concerns me the most as I prepare for the RD exam).

Around 6pm, Campy and I headed back down to the beach Trek store for the Bandit Beer Run. Every Thursday the Beach Trek store puts on a free 3.5 or 4.6 mile run, ending at Engine 15. Jeff pays for a glass of beer for all of the runners and with over 75 runners (or beer drinkers) at each Thursday night run, it was only a matter of time before this fun run turned into an event.

Last night was the first ever Beer Run race, with the flyer reading "you are paying for the t-shirt, you may as well bandit the run". There was a beer glass prize for the overall female and male but most of all, every runner who paid for the t-shirt (entry) received a wrist band for free beer at every Thurs night beer run. What a great deal!

Campy was well-rested and tapered for his first ever running event. His mommy, on the other hand, was super tired and a little sore. However, I can never turn down an opportunity to make my dog smile and nothing makes him more happy than running with other runners.

Despite many pee pee stops and a poopy stop, Campy managed to keep a great pace and pass several runners on the course. We made it about 2 miles (half way up the bridge) when Campy decided that he needed a break and water. Of course, with no aid stations on the course, I made the call to cut the course short so that I did end up with a dehydrated doggy. I carried Campy for about 1/2 mile as we cheered for the other runners. I guess Campy got his second wind because he was ready to run after seeing the other runners pass us on the last mile to the finish.
With the finish line in sight, Campy sprinted to the finish only to win his division and the overall doggy prize. But no worries that Campy was the only dog, he is still a champion in my eyes.

Not sure exactly how much we did but I think Campy managed to run a tad over 3 miles. Way to go Campster.....I'm so lucky to be your mommy!

Karel finished his group ride with a post-Campy run, celebratory beer. What a great day....I'm already loving this new chapter in my life.