Three-ways for Tempeh

As athletes or fitness enthusiasts, we all understand the importance of eating for fuel. It's important that we are setting ourselves up for quality training sessions so that we are moving ourselves closer and closer to reaching our performance goals.
Having said that, we all know how important it is to eat for health and to not sabotoge our performance and health gains, by not appreciating the "fuel" that we put into our body on a daily basis.

If you can take away anything from this blog today, I ask that you think about your current exercise or training routine and see if you can address a few strengths and weaknesses in your current lifestyle routine that may be affecting how you fuel for, recover from and perform during your daily choice of activity. There isn't a right or wrong response and for each person it will vary. For some people, you may decide to address hunger, never feeling satisfied, always feeling stuffed, experiencing extreme cravings, experiencing low (or rapid drops) blood sugar, feeling moody/depressed around workouts, GI upset, feeling hungry during workouts, feeling full after workouts, feeling fatigue during workouts, feeling tired during workous as weaknesses affecting your current lifestyle routine. For strengths, this will vary as well.

You see, food and exercise are areas in your life that you want to control but not let control you. Your diet and fitness routine should enhance your life, not control your life.

When it comes to finding that right balance in your lifestyle routine, there is no one right answer for everyone. We all have different ways to live our life but it is up to you to address the areas in your life that may need improvement.

For me, every eating opportunity, whether it is a snack or meal, is a chance to provide my body with quality nutrients. The same goes for you. Without addressing individual choices for body composition, training goals and dietary habits, it's important to recognize that as an active individual, health is your priority, then performance. However, the two can certainly go together if you are choosing to provide your body with a balanced diet of quality, wholesome nutrients that your body knows how to metabolize and use. There's no perfect diet but rather a diet that allows you to succeed in all areas of your life. When it comes to succeeding in sport, prioritize the pre, during and post training nutrition so that you are gaining the most possible from every single workout. You should not be trying to "save calories" or "exercise to eat" as this is not beneficial for a balanced lifestyle routine. As you work on "perfecting" your individual "sports nutrition" (for EACH workout of the week - as this will also very depending on duration and intensity and the sport of choice), be mindful of how you are eating throughout the day. Be comfortable with food and do not fear food. It is there to not only enhance performance, but also your activities of daily living.

I can't help but add that exercise, which we all know is important to overall health, weight control and stress reduction, can become unhealthy. Over the years, both Karel and myself have learned how to train less and recover more, all while experiencing significant performance improvements. Knowing that we can't expect to improve just by "putting in the miles", recognize that eventually, too much wear and tear on the body may lead to long-term problems. I have said it so many times in the past, but in addition to using proper training tools to ensure quality training, along with taking advantage of some of the coolest recovery gear, please spend at least 2 times per week (or up to 90 minutes a week) strength training. There is no better way to increase longevity (both in years and in your sport) by dedicating time to strengthening your bones and muscles (especially the weak muscle groups that you constantly ask/expect to perform optimally, day after day... such as running).


I have three wonderful Tempeh recipes that made my tummy happy this past week. Although tempeh is the star in each of the recipes, I added a twist to each one as I feel variety is key to everything we do in life.

Karel and myself just love the nutty and meaty texture of Tempeh and how it can be added to any meal for that extra "yum" factor. On it's wonderful nutrition profile, you will find manganese, protein, copper, phosphorus, magensium, potassium and vitamin B2 (riboflavin)..to name a few.
Tempeh is a wonderful fermented food that is packed with protein so it can be used as a great replacement for meat or for those who need to increase quality protein in the overall diet. You will find tempeh at most health food grocery stores as well as Publix, in the refrigeration section near the tofu.

Enjoy!


Stir-fry tempeh, mushrooms and purple onions
1 tbsp heart-healthy oil
Tempeh
Mushrooms (sliced)
Purple Onion (sliced)
Spinach
Kale
Tomatoes

1. In large pot on medium heat, drizzle olive oil and cook onions until slightly brown.
2. Add tempeh and mushrooms, toss occasionally.
3. Cook until tempeh is "browned" on edges.
4. Plate on a bed of greens, with sliced tomatoes.


Curry Tahini dressing:2 tsp curry powder
1 tsp chili spice
2 tsp vinegar
1 tbsp tahini
water to meet your consistency needs

1. Whisk together ingredients. Add water to meet your consistency needs.


Arugula, tempeh and fruit salad with curry dressing
Arugula
Spinach
Tempeh
Blueberries
Strawberries
Peaches (canned in juice)
Cashews

1. Cook tempeh in oil for a few minutes (until golden brown).
2. Toss together all ingredients, including dressing.




Sweet bulgur and tempeh salad
Tempeh
Bulgur
Chickpeas
Tofu
Onions
Peaches (canned in juice)
Sunflower oil
Romaine lettuce

1. Cook bulgur for 10-14 minutes, according to package/box (either on stove top or microwave)
2. Cook tempeh, chickpeas, tofu and onions in large skillet, with 1-2 tbsp oil. Toss occassionally.
3. When ingredients above are golden brown, turn off heat.
4. Plate romaine lettuce in shallow dish and make a circle in the middle to serve 1 serving of bulgur.
5. Top with veggie stiry fry mixture and add a few sliced peaches.

What is your lifestyle routine doing for you?

Decades ago, nutrition wasn't a major topic of conversation. Now a day, it's all about good food/bad food, diets, supplements, body image and food. Fast forward to 2012, endurance sports (especially running and triathlons) have become more main stream and people are constantly searching for ways to get out of their comfort zone and to prove that anything is possible.

Thanks to the media and social-networking "gone wild", there's an overwhelming amount of information as to the "latest" in health and fitness. What works and what doesn't work is only a television, I-pad app, facebook status, blog post and tweet away from your fingertips.

Without a doubt, it's hard to seperate fact from fiction and to keep in mind that there is no magic bullet (aka quick fix) to improving health and fitness. When it comes to change.....change is hard. Whether you are trying to de-emphasize processed food, embrace a more positive attitude, remove a bit of stress from your life or recover more and train less, if you want to succeed, you must be willing to open your mind to new (or improved) consistent actions and to adjust your comfortable routine.

Jack La Lanne revolutionized the health and fitness industry, living a youthful life up until the age of 96 yrs. According to the CDC, 2010 data showed the average life expectancy is 78.5 years of age. However, this doesn't take into consideration as to how you will be living your later years of life.

Jack LaLanne was always quick to report that he hated to exercise. As a person who dedicated his life to motivating others to live a healthier lifestyle through proper exercise and nutrition, there's a lot to learn from the pioneer of all things "healthy".

According to a 2007 article in the Wall Street Journal, when discussing working out... "It's a pain in the gluties," says Mr. LaLanne. "But you gotta do it. Dying is easy, living is tough. I hate working out. Hate it. But I like the results." According to the man who never missed a workout. "The way people eat today is sick, would you even feed your dog a cup of coffee and a doughnut in the morning?" Mr. LaLanne has many favorite sayings when it comes to diet (according to the Wallstreet journal article): "Everything nature's way.…If man makes it, don't eat it.…If it tastes good, spit it out.…The food you eat today you're wearing tomorrow." He lives by all of them. "Before I eat something I ask 'What is it doing for me, the most important person on Earth?' "

Mr. LaLanne ate two meals a day and supplemented with 30-40 vitamins a day. He drank wine every night, drank soy milk and changed up his exercise routine every 30 days. I believe this quote by Mr. LaLanne says it all "It's your health account. The more you put in the more you'll be able to take out."


Knowing the impact that I have as a health and fitness professional, I am constantly reading, researching and keeping an open mind. Although I do not feel it is necessary to promote my individual practices as "what works for me, works for you" my 6-7 year journey has brought me to a wonderful place in my life and I feel confident in helping change the lives of others.

In my latest Nutrition Action Healthletter (Jan/Feb 2012), the memo from the Executive Director for the Center for Science in the Public Interest (pg 2) really caught me off gaurd. Thanks to social media and the ability to access anything in a space-bar hit, it's easy to promote, discuss and examine research just as easy as it is to express our individual thoughts and "best practices". Thanks to the network connecting of individuals across the globe, I believe we have gotten more and more seperated from the most important thing in the world....our body.

According to the article, Michael F. Jacabson discusses how American has experienced an "unprecedented obesity epidemic in the past 30 years". This alarms me, especially since I am 29 years of age. He goes on to add "Since about 1980, rates of obesity have tripled, to roughly 18% for children and 34% for adult. That includes 33% of white, 39% of hispanic and 44% of black adults.....Those billions of extra pound translates into more high blood pressure, more heart attacks, and more cancer..and to an estimated $150 billion a year in increased medical costs."

"The food industry says that obesity is largely a matter of personal responsibility - no one is forced to eat fattening foods. As for kids, parents should just feed them healthy diets. Problem solved!"

Sadly, this isn't working.

"It won't work in a society that makes it sooo easy to overeat and under-exercise. Blaming consumers is a convenient way to take the onus off industry and it lets companies market whatever junk they want wherever they want."

Here's the part that really got me thinking about all of us, really accepting how we choose (or don't choose) to nourish our body.

"Let's say we eventually decide to invest, say 1% of the cost of obesity in rolling back obesity. That's $1.5 billion a year. Sounds like a lot?
In 2010, Kraft sepnt $1 billion on advertising and other promotions, McDonald's Spent $1.3 billion and Procter & Gamble $4.6 billion".

"What could $1.5 billion pay for? Tax deductions to facilitate workstie-wellness programs, for a start. And major mass-media campaigns to encourage people to eat less junk food and more healthful foods. And cooking classes and ealthier, tastier food in school cafeterias. And more hiking and biking trails".



So to take the advice of Jack LaLanne...."It's never too late. Living is an athletic event."

"Bad" food and upcoming event this evening

There are no rules in my diet, nor in my training routine. I understand that each day builds on one another and with balance, I can feel growth both as an active individual and as a health conscious individual. It's important that we recognize that we can only reduce risk for disease and illness....because rarely is anything 100% preventable in life.

I believe that we all should embrace situations with the idea that what we put into something is directly proportional to what we get out of it. But sometimes, if done right, we get more out of something than what we put in. Knowing that a sweet treat here or there or a few missed workouts will not cause an "end of the world" situation, never lose sight of how you are living your life. Simply addressing those competing voices in your head is the easiest and most simple way of finding ways to create balance so that you are living life with happiness and satisfaction and not regret.

You see, what's the point of achieving personal body composition or performance goals, if you are not enjoying the process??? I always say "what's the point of a lean body if you can't do anything with it?"

We all need breaks here and there and life can not be filled with rules, restrictions, disciplined regimes and behaviors that limit social interactions and an enjoyable flexible lifestyle. Although I firmly believe that consistency with realistic behaviors will ensure a quality filled life, we all deserve a break here and there and sometimes it is best-welcomed, when we aren't expecting it to happen.

I wanted to share a few products featured in the Nutrition Action Healthletter (NA-P-362). As one of my favorite magazines, I enjoy reading evidenced-based articles, with a funny twist. We have a tendency (as a society) to always label food as good or "bad" and with these following foods, I would have to label them as "YIKES". However, with a balanced approach to living life, you can't help but laugh with an open mouth, when it comes to the following food items:

Triple Bypass: - Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two..or three...all at once. Olive Garden's Tour of Italy - Homemade Lasagna, Lightly breaded chicken parmigiana and creamy fetuccine alfredo - comes with 1450 caloreis, 33g of sat fat and 3830 mg of sodium. Add a breadstick (150 calories and 400mg of sodium) and a plate of garden-fresh salad w/ dressing (350 calories and 1930mg of sodium) and you'll consume almost 2000 calories (an entire day's worth) and 6160mg of sodium (4 days' worth) in a single meal!

Salt's on! - An average cup of Campbell's Condensed soup has 760mg of sodium. But most people eat the whole can of soup, which contains 1900mg of sodium - more than most adults should consume in an entire day! Look for Campbell's Healthy Request, Progresso Reduced Sodium and Healthy CHoice soups with sodium in the 400s (still a lot if you eat the whole can). Brands like Amy's, Imagine Foods, Pacific Natural Foods and Tabatchnick have even less sodium.

Stone Cold - Cold Stone creamery's Oh Fudge! shake (chocolate ice cream, milk and fudge syrup) starts at 1250 calories for the "like it" (16 oz) size. That's more than a large (32 ounce) McDonald's McCafe Chocolate triple Thick shake. The "love it" (20 oz) has 1660 calories and the "Gotta Have it" (24 oz) reaches 1920 calories (just about an entire day's worth) and 69g of sat fat (3.5 day's worth). That's the sat fat content of 2 x 16-ounce T-bone steaks plus a buttered baked potato, all blended into a handy 24-oz cup.

Starbucks on Steroids - The starbucks venti (20 oz) white chocolate mocha with 2% milk and whippe dcream is more than a mere cup of coffee. It's worse than a McDonald's Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of sa fat that this hefty beverage supplies. But you can lose 130 calories and almost 2/3rds of the bad fat if you order it with nonfat milk and no whipped cream.

Tortilla Terror - Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream and salsa)? Think of its 970 calories and 18g sat fat, as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the sat fat to 6g but you still end up with 750 calories and more than a day's worth of sodium. YIKES!

____________________________________________________________________________________

Time to close your mouth and lower your eye-lids. Yes, I know...crazy stuff that the food industry is "dying" for us to try. The beauty is, however, that no one is forcing you to eat these foods. Although this is a small list compared to the many high-cal, high-fat, high-sodium restaurant-style (or fast-food) meals, along with the overwhelming amount of processed food targeted to consumers (telling us what to buy because they think they know what's best for us), keep in mind that YOU have control over what you put into your body.

The other day, one of my clients reported eating out 10 times per week. I asked my client to have a goal to eat out 5 or less times per week. My client ate ou 8 times one week but focused on decreasing portions at home, adding more fruits and veggies into the diet and choosing "smarter" options when eating out. I was thrilled at the changes in just 2 weeks!!Success comes in so many ways....aim for progress, not perfection.

In other news....


Upcoming event...TONIGHT!Ask the experts - coaching"Our Experts have come together to offer a few awesome prizes to raffle off at our Ask the Experts event this Friday. Everything from Free 26.2 with Donna SWAG to personal training sessions, free nutrition consultations and goodie bags. The fun starts at 7:00 with some light snacks and drinks with our Experts kicking off the talk at 7:30. If you have any last minute questions please contact Jimmy Manos at the Bartram Park Store 268 0608. See everyone at 7:00 this Friday!"

Marni Sumbal
I realize that hiring a coach can be a costly investment. Success in life and in sport is not easy. Achieving goals and dreams requires a lot of hard work, dedication and discipline. Because consistency is the determining factor of whether or not you will maintain that same level of success, year after year, it is suggested that you hire a coach to keep you successful in this ever changing and evolving world.



Paul McRae
Whether you have never run in your life or are just starting out and would like some one-on-
one coaching to keep you healthy and motivated, we can help. Personal Training, Personal
Results is the main focus when training with Paul Mcrae. Paul also has an indoor training
facility which houses Alter G Treadmills. These treadmills will allow you to train at levels you
never thought were imaginable. From training through injuries and rehabilitation, to increasing
speed, the Alter G Treadmill is your source.

Amanda Napolitano
As director of 26.2 with Donna Foundation, The National Marathon to Finish Breast Cancer, the training
Amanda provides is traditionally called the “Galloway Method” Although this run/walk method
is mostly used for marathons, it is a great tool to be used for beginner runners as it gives you a
rest/walk period followed by a run period.

Score for Brussels Sprouts!

Life with my husband is never boring....especially at meal time. We LOVE to eat!

Food is an important part of our routine and we can not live without it. However, meal time is not a time for lecturing, feelings of guilt or negative body image thoughts. Actually, there is never a time for those things in our household.



Karel is a very hard working individual, with a lot of drive, determination and discipline. With his European upbringing, Karel has taught me a lot about embracing challenging situations and never believing you will give up.

When it comes to food and exercise, Karel has played an integral role in my philosophy of creating a healthy balance in my lifestyle.

When it comes to creating new habits or improving current lifestyle practices, I firmly believe that you have to have teamwork. Every person, regardless of personal goals, needs someone to be your #1 cheerleader and supporter. We all need someone to believe in us, when we don't believe in our self. Most of all, we need someone to keep us going for as life changes, so do our beliefs, actions and habits in regards to food and nutrition



Karel is not only my best friend but my teammate in life. When I work with clients on nutrition or work with athletes for coaching, I always ask my clients "Do you have people in your life who support you?"

I find this to be an important part of your journey of life. For you never need to be or feel alone when you are trying to create healthful habits to make you a better YOU.

One of my favorite "team work" tips is to help others in your family when it comes to lunch and dinner. If you are the one who always prepares lunch, how about making doubles for others in your family. I find this much easier than always lecturing to others in your family about how important it is to bring a lunch to work/school.

When it comes to dinner, see if others in your family will shop ahead of time or cut up fresh produce. Better yet, by it pre-chopped and see if others will start the oven or start the prep work for a homemade meal.

If others in your family are not yet ready to "be like you", be accepting for we all have to start somewhere. By adding one new vegetable or one new heart-healthy option to a meal, a little bit can go a long way when it comes to appreciating new foods to improve overall health.

Always tired but know you need to exercise more often (or perhaps "train less"), how about involving the family for a walk or inviting friends for an "active" social date?

There are so many ways to involve others in your own journey, without making others feel as if they have change as well. It's important to note that being healthier is more than just eating more fruits and veggies. The best thing you can do for others is to help others when they ask for help but to leave your own personal biases to the side. I feel that the best way you can help others is by inspiring others by your actions. People have the knowledge to make better lifestyle practices, but often they need to see that it can be done. Remember, the best way you can inspire and motivate others is not making others be like you. Even if you ABSOLUTELY believe that what you are doing is the right way, everyone is different wih our own goals and ways of living the best possible life.

Last night, I had a few late afternoon clients at Spa Me. I left the office incredibly proud of my clients for achieving some fantastic changes in lifestyle practices. Of course, the weight loss and body composition changes are worth smiling over, but most importantly, all of my clients thus far are really enjoying practical lifestyle changes without having to stick to a meal plan or counting calories.
When I got home, Karel made the most delicious meal and I couldn't wait to dive right into it. I picked up brussels sprouts earlier that morning after swim practice. Not yet learning how to "appreciate them" in my diet, Karel made a fabulous meal that made me LOVE burssels sprouts!
Talk about team work!


Spicy Orzo and Brussels Sprouts
Orzo (1 serving per person)
Brussels sprouts
Onions
Garlic
Peas
Red peppers (roasted in glass jar)
Bell green peppers
Tofu
Mushrooms
Olive oil
Chili pepper

1. Cook orzo according to package.
2. In large pot, coat bottom of pan with olive oil and cook garlic and onions on medium heat until golden brown.
3. Add the rest of the ingredients (all ingredients chopped except brussels sprouts) and stir until well combined.
4. Turn down heat to low and cover. Sprinkle with chili powder and pinch of sea salt. Add a bit of water if veggies begin sticking to bottom.
5. When veggies are soft and cooked, turn off heat.
6. You may either add all of orzo to veggie mixture and mix well, or serve portion controlled orzo with large portion of veggie mixture in your bowl.

A life changing day

"Pile up too many tomorrows and you’ll find that you’ve collected nothing but a bunch of empty yesterdays." -The Music Man


I'm a believer that life is a journey or rather a process in which we make each day profitable for a quality filled life.
It wasn't too long ago that I competed in my 5th Ironman, the 2012 Ironman World Championships. I remember it like it was yesterday and so lucky to share it with Karel, my parents and so many far-away blog readers and friends.




Believe it or not, I still remember my first Ironman as if it was yesterday. In 2006, I had been dating Karel for around 5 months and I wanted no outside help when it came to my triathlon training. At the ripe age of 24, my training was like a child at her own birthday party. I was stubborn, into my own "routine" and completely obsessed with what the day will bring for me.


Although I don't endorse this approach now a day, I managed to succeed very well in my first attempt at the Ironman distance. After 140.6 miles, I won the 18-24 age group by over an hour, finished in 11 hours and 54 seconds, finished top 20 overall female and qualified for Kona.



Although I had a lot of fun training for my first IM, I was very careful with my training and recovery. I paid attention to every single detail and without any help from others, I found myself really intune with my body and needs.
Although I am finding myself MUCH more balanced after 5 years in endurance sports, I still find myself improving with my power, strength and confidence as an athlete..oh, and I am also having a lot more fun.

One thing I have learned over the past 1/2 decade of my life, is that there is a lot of chatter as to the BEST way to do things. Thanks to FB, Twitter, blogs and feedback from others, there is so much advice as to the RIGHT, BEST and ONLY way to do things.

You see, I am ok with change and I am not afraid to fail. With every opportunity that I have taken in the past few years, whether it is school, speaking in front of others, writing in magazines or online, talking with others or just reflecting in my own life, I have found myself becoming a happier and more relaxed person, because I am constantly open to improving my life journey.

The other day in the hospital I went to assess a patient who was in his mid 40's and was dying from prostate cancer. Diagnosed several years ago, the cancer which was once treated with chemo and radiation, had metastasized to various parts of the body. Upon reading the history of this patient, I read the progress notes and felt sad when reading that my patient had been given only a few more months to live. With nothing more to do to save this person's life, it was my turn to visit this patient and to discuss "nutrition".

Unless a patient is in need of tube feeding or nutrition support (ex. ICU, on a vent, trach or other GI/clinical-related reason), my job is to review labs, progress notes and medications as well as activities of daily living. Once I have a snapshot of my patient, I then visit my patient in his/her room. After discussing current appetite, any weight loss/gain or changes in eating, bowel movements or nausea/vomiting, I discuss the best option, for the time being, to improve nutritional status. Typically, this includes the offering of nutrition supplements like Ensure, Nepro (for renal patients) or Glucerna (carb controlled for diabetics) or other in-house supplements.

My patient had diabetes but his blood sugars were under control - even while being on steroids (which often increase blood sugar levels). After reviewing his other labs and current status, it was under my best interest to care for this patient in the best possible way.

With a patient who has no appetite, has lost a severe amount of weight and is in the end of life....would it be wise for me to offer a carb-controlled diet or sugar-free nutritional supplements?

You see, often in life there is no "textbook" or research-supported answer. You have to do what's best for you, at this moment in life and trust your decision that you are making the best choices right now, that will enhance YOUR life. Often we have positive things (or way of doing things) in our life that start out with good intentions but we eventually become too controlled by these actions. Thus, with goals in mind, these activities of life often become negetative in terms of improving the quality of life. Whether it is loving triathlons for the challenge yet always experiencing overuse injury, burnout/overtraining or constant fatigue due to unrealistic training planning OR desiring a certain body image but having to stick to a regimed way of eating that requires conrol and too many intense feelings when it comes to food....one must learn to discover that healthy living and a quality filled life comes from experiences in life that promote satisfaction and pleasure. For if you are too obsessed with trying to be perfect, you lose sight of embracing opportunities to enhance life.

No one knows your body except for yourself. Sure, as a health care professional, I can give you all the tools in the world to succeed, but really it is up to YOU to find the best way to trust yourself and believe in your actions.

Based on my patient's request, I honored his food preferences by providing everything chocolate that was available in the hospital. Without eating for the past 3 months due to no appetite, I was happy that my patient was excited about chocolate ensure, chocolate healthshakes, chocolate pudding and chocolate milk. I added one of each to every meal tray and charted in my notes that I would certainly monitor labs and status.

I left my patient's room knowing that I might not see him again. I smiled at him and wished him a great day and he said thank you with a smile on his face.

Sadly, this was not my only cancer patient of the day.

Thinking back to the last few years of my journey, I can't reiterate how important it is to never forget that you are living for you. When it comes to eating, exercise or how you are choosing to life your life, DO NOT associate regret with your actions. Understand that you can't change everything in life but with small changes, you can constantly work towards a better you.

Perhaps one day, you will experience a life-changing day and you will say to yourself... "WOW - my life really does ROCK!".

Homemade pizza and arugula salad

Every now and then, there comes an opportunity to enjoy a fresh, warm slice of pizza. Sunday January 22nd, 2012 happened to be that day. No reason, just a fresh bag of dough from the local grocery store (Publix) and my hubby who told me that we were having Pizza on Sunday.

Karel sprinkled sesame seeds on the "crust" of the dough after he let the dough rise and then pressed it out as thin as possible.

To dress up our homemade pizza, I spooned tomato sauce topped with chili flakes (we love spicy food!) on the dough. I use cheese as my last topping so I started layering my toppings....
Sun dried tomatoes
Roasted red peppers (in a glass jar)
Fresh egg plant (sliced)
Onions (sliced)
Garlic (chopped)
Mushrooms (sliced)
Green bell peppers (sliced)
Pineapple chunks (canned in own juice, rinsed well)
Spicy Tofu (fresh ingredients - cubed and cooked on seperate non stick pan in oven)

The pizza (and tofu) was cooked at 425 degrees for 10-15 minutes (or until edges were golden brown).
TIP: while the pizza is cooking, chop up a bunch of other veggies for leftovers for a salad, stir fry or casserole.




Here's my "restaurant" style salad. I am guessing this salad would be at least $4 at a restaurant! I LOVE the tartness and crispness of Arugula...what a great Italian compliment to our meal! Also, blueberries were on sale!!
Here's my simple salad that you can't put a price on!
Arugula
Spinach
Blueberries (or seasonal fruit)
Steak tomatoe (sliced)
Sunflower seeds
Pomegranate balsamic dressing



A little about blueberries (as if you needed more of a reason to eat them??!?!)
(from Tufts University pamphlet - 51 healthy foods you can say "yes" to)
Tufts researchers are studying blueberries for their antioxidant benefits, including the possibility that they may boost brain functions that weaken as we age. Other scientists have found in animal testing that blueberries may lower cholesterol levels. Blueberries are also a good source of vitamin K, which Tufts researchers suggest may play a role in preventing osteoporosis and hardening of the arteries. Berries of all sorts are good choices, too: Blackberries, for example, also deliver vitamin K, along with a quarter of your daily vitamin C in just a half-cup. If berries are out of season, try frozen berries blended into a smoothie.

News "bites"...too good to be true

First off, I had the most amazing time at the Oakley Global Sales conference in LA! I think I am caught up on sleep and feeling back to my old east-coast self. I had two great workouts this weekend but did not rush the morning routine and took my time by sleeping in until my body woke me up (6:30-7am).
Despite it being a quick trip from the east to west coas and a red-eye on the way, all 48 hours were worth it! I loved being surrounded by so many passionate individuals from around the world. As a humble Oakley Women ambassador, I am proud to support a brand that supports MY ACTIVE lifestyle (Karel is also a BIG fan!). Athlete or fitness enthusiast, the Oakley is a quality brand, built from passionate individuals, who help others live the life you always dreamed of living.


Every night before bed, I read one of my magazines or journals. I have many. I was able to catch up on a bunch of them during my trip and I couldn't wait to share a few news bites with you. As you know, I love keeping up with research so that you don't have to be so confused with all the misleading info available to consumers.

According to the 2012 Feb issue of Consumer Reports, $220 million was the amount that eight pharmaceutical companies paid promotional speakers (overwhelmingly doctors) to talk about their drugs in 2010, according to independent newsroom ProPublica. Beginning in 2013, federal law will require that all companies publicly report such data. Consumer Reports suppored the push for full disclosure.

I found this statement very interesting but I am not surprised. I love reading the fine print on TV commercials and ads, as well as listening to the side effects of medications while the TV "actors" are smiling and skipping on the beach as the announcer talks about risks of death.

In my latest Tufts University Health and Nutrition Letter (Volume 10G), I couldn't wait to read the two page article titled "The bad news about products "too good to be true". The article was about how to be a savvy-and safe-consumer.
I'd like to share two recent headline-making product recalls that were discussed in the article.

-In 2008, the FDA announced a voluntary recall of 14 diet-aid products sold under the Hydroxycut brand, following reports of liver damage associated with the dietary supplements. Among the best-known weight-loss brands, Hydroxycut pills, drinks and powders sold more than 9 million units last year. The FDA took action after 23 reports of serious health problems linked to Hydroxycut products, including at least one death in 2007 and one customer who required a liver transplant.

-A month later, the FDA warned consumers to stop using another popular product, Zicam intranasal cold-remedies, after more than 130 reports of people losing their sense of smell. The warning applied to Zicam producs containing zinc, including Cold Remedy Nasal Gel and Nasal Swabs; the agency cited studies showing zinc can be toxic to nasal nerve receptors. The FDA also issued a warning letter to Matrixx Initiatives, maker of Zicam, directing it to stop marketing the products.

Later on in the article, there was discussion of surprises in supplements.
-Caffeine, for example, must be listed only if it's been added in its pure form; when caffeine occurs naturally in popular supplement ingredients such as guarana, yerba mate, green tea extract or kola nut, there's no disclosure requirement. Recent testing of 53 dietary supplements by Agricultural Research Service scientists found half contained caffeine-but not all were so labeled - up to as much as the equivalent of eight cups of coffee.

Here are 5 Keys to Supplement Smarts (from pg 5 of the article):
1) Check with your doctor or healthcare provider - for example, coumadin, ginkgo biloba and vitamin E all have blood thinning effects and combining them can increase the risk of internal bleeding. St. John's wort can reduce the effectiveness of medications for heart disease, depression, seizures and certain cancers, as well as oral contraceptives.
2) Evaluate the reliability of promotional information and web sites - Be skeptical and watch out for overly emphatic language with UPPERCASE LETTERS and lots of exclamation points!!!!!, the FDA advises. Have the studies been published in peer-reviewed scientific journals?
3) Investigate the so-called experts - Are the researchers studying the product independent scientists at reputable academic institutions or are they being paid by the manufacturer? If a physician is quoted, what are his or her qualifications?
4) Does it sound too good to be true?
5) Don't assume that, even if a product won't help you, at least it won't hurt you - "dietary supplement manufacturers may not necessarily include warnings about potential adverse effects on the labels of their products" the FDA warns. "When consumed in high amounts, for a long enough time, or in combination with certain other substances, all chemicals can be toxic, including nutrients, plant components and other biologically acive ingredients." Terms such as "natural" or "herbal" are no guarantee of a product's safety.


As you consider the supplements in your current regime or the ones you are considering, please first take a look at the daily diet. Are you getting advice from unqualified personnel who tell you they have all the answers for your nutrition woes. For if you are eliminating foods that have proven health benefits, perhaps you should re-evaluate your reasons for eliminating them and work with a Registered Dietitian who can address the individual strengths and weaknesses in your current individual diet. Although we all strive for a healthy body composition, don't let your body image (or desire for a certain image) control the way you eat. You only have one body for the rest of your life...do you care enough to take care of it?

Check out my website Trimarnicoach.com if you are in need of nutrition help, either for training or for overall health. Or, email me with any questions or concerns.

LA Oakley Global Sales Conference

There are really no words to summarize this trip, let alone my experience with Oakley Women. Since becoming an ambassador for Oakley Women in June 2011, I welcomed a new family into my life. It is without question that the other 9 INSPIRING ambassadors, as well as myself, have been given a lot of great swag to try out and to provide feedback.

As a long-time Oakley sunglass wearer, I have to admit that Oakley Women has really changed the way that I live. It's far beyond free sunglasses and cute apparel. I suppose Karel started this journey in helping me find balance in both life and sport but Oakley Women has introduced me to an entirely new way to think about how we choose to live our life.

Arriving on Wed evening, I did not experience the first two days of this week-long conference. But I sure did hear about it all!! From Lance Armstrong being the "surprise" guest on Tuesday and a dinner + party at the Playboy mansion, Oakley really knows how to find the right balance between learning and fun. So, perhaps there might be a bit more "fun" in the after hours, but surrounding myself with over 900 PROUD and PASSIONATE Oakley individuals, from ALL over the world, has inspired me to continue living my life to the fullest. Thankfully, I have Oakley Women to help me perform beautifully with my choice to live an active lifestyle. For if you take away the 5-Ironman finishes, a Boston Marathon finish and my coaching business, I am still a strong, energetic woman who loves to be active. It is without question that surrounding myself with people who embrace the brand and the philosophy of Oakley, is exactly the Refresher that I need to continue living my life with balance. For it is through consistent exercise and an appreciation of the food that I put into my body, that I can really use my body to LIVE the life that I have always wanted to live.

This morning I heard one of the most amazing talks of my life. Keith Yamashita (with SYPARTNERS.COM) gave the most motivating, inspiring and thought-provoking talk and I couldn't help but take notes.

The purpose of his talk was on the topic of Humility. This is one of the 5 pillars of Oakley's new campaign and according to Mr Yamashita "We achieve remarkable things not out of arrogance, but out of humility. To bring our full aspiration, hopes, and talents to our life's work, we must first have the courage to be humbly ourselves."

As an athlete and health and fitness professional, I found this talk to be captivating. Having someone tell me "you must be humble on and off the field...especially when no one is paying attention" spoke mountains to me. For humility is who you are, all the time. Mr Yamashita said "You do the hard work so that others can succeed". So powerful.

We all know that the more you put into something, the more you get out of it. But humility doesn't make you a better person. Take away titles and biases and it is only your character and ability to empathize and that will really make the biggest difference.

One quote that I couldn't help but stick into the back of my brain was that "we don't train for mistakes. We always train to succeed". I found this to be very true when I competed in the Ironman World Championships this year in Kona, Hawaii. I had done everything possible to succeed and I had not prepared myself for "mistakes". It took me almost 10 miles on the 26.2 mile run, with painful GI distress secondary to swallowing the pacific ocean, to recognize that my "unplanned" situation did not have to be viewed as an unsuccessful attempt at my 2nd Ironman World Championships.

"We can all be liberated from expectations that we aren't going to win." Regardless of our expectations going into a new journey, such as diet and exercise, we must always "try again, even if you can't win. It's not who you have been or what you have done in the past but who you are now and the ability to try again".

According to Steve Jobs, "even in the darkest periods, comes the most remarkable work."

So, as I get myself ready for the evening fair-well Global party at the Nokia Club with a private concert by Cobra Starship, I will leave you with this...


Are you humble enough to accept that you are not perfect and that you never have to be? But, you must never give up on living the life you choose to live.

Do you have humility to achieve something remarkable because you truly believe in yourself to succeed?

Thank you Oakley Women for everything. Really, everything.

Your Questions, ANSWERED!

I receive questions from blog readers on a weekly basis and I love hearing your concerns, questions and ponderings in the areas of nutrition and fitness. As our teachers always said "there are no silly questions" and I fully believe that if you have a question, you are not alone in not knowing the answer. Thanks to your questions, you always keep me on my toes..constantly learning (and trying new things) in the field of nutrition, health, wellness and training.
Here are a few questions that I'd like to share with my blog readers. Feel free to email me @ Trimarnicoaching@gmail.com with your questions, concerns or comments..I LOVE emails!


Q: I recently read about a Carbohydrate Intolerance test through Phil Maffetone's book on endurance training. Have you heard about this test? Have any of your athletes/clients performed it?

A: haven't heard of this test until now, but thanks for emailing me about it. I went to the website and all I can say is that it is a great way to jump start a cleaner way of eating.... but in terms of testing carbohydrate intolerance, I think this idea is just breaking down the "typical" American diet what it is doing to our nation. Please don't take this as an angry email, because it is not. From my perspective, all of his do's and don'ts and "feelings" for needing to take this test result from people over-emphasizing processed food. Simple as that. It's easy to blame "carbs, wheat and dairy" for food intolerances, GI upset and weight gain but rarely do you see a person with a wholesome, balanced diet, complaining of feeling awful from eating too many fruits and veggies. It's likely that fruits and veggies make up a small component of the daily diet, thus leading to feeling "awful" and the feeling of diet-out-of-control. Through a balance diet (that means portion control and recognizing the individual strengths and weaknesses in the diet, exercise routine and in life), I believe would would all be able to not "fail" at the carbohydrate intolerance test. With balance, we would all have better blood sugar control thanks to wholesome eating and we would end up with more energy and a better relationship with food.
The biggest focus on the diet righ now, is cleaning up the diet to include more wholesome food, rich in fruits and veggies (plant based meals) and then complementing the meals/snacks with portioned controlled whole grains, a variety of plant and animal-based quality protein (depending on your dietary preferenes) and heart-healthy fats.

I enjoy using the USDA plate method with my clients as I find this is the best representation of how to plan your meals without seeing food as "bad" or off-limit as well as to bump up the nutritional quality of the diet. The plate method doesn't include a spot for fat so I like to include it in the middle, making up 25-30% of the daily diet. Thank you again for passing along this site..I really appreciate it and I like learning about new "thoughts" on food.

Q:I am training for the Iron Girl in Boulder as my first tri. I have done a half marathon for the last two summers and I am ready to try something new. My questio is about bikes. I need an affordable bike that I can pull my kids around in the trailer with and train with and use in the event. Is this reasonable? Right now I am riding a bike I got off Craigslist and doesn't fit me properly. I know nothing about the types of bikes, etc. If you could give me just enough info to take to the store for a fitting or hit Craigslist with I would really appreciate it.

A: Thank you for emailing me! Congrats on taking the next step and entering the multisport world! I believe that life is all about challenging ourself and getting out of our comfort zone. You are a wonderful role model for your kids and I'm sure you are a great inspiration for your friends as well.
As for your bike question, I will be honest and say that this will likely be your first of many tri's so please keep that in mind when making any purchases with a bike. While a craigslist (or used) bike may fit your needs right now and may help you get through the upcoming race, it's important to get a quality bike (which can be found on craiglist but in the right measurements for you) that will keep you safe, injury-free and to keep you enjoying the sport.
First off, you can attach the kids trailer to any bike but for what you are describing, it sounds like most of your rides are for "fitness" for the time being. You can certainly train for a triahlon in spin classes as well as getting comfortable riding the a bike on the road. Therefore, a fitness style bike will be the best fit. You can still ride on paved trailes, side wallks etc. so you may want to seek a fitness specific bike.

If you are ready to jump into triathlons for a season but aren't sure if you are ready for the geometry and positioning of a tri-bike, I would strongly encourage a road bike which can be used year-round for fitness, leisurely riding and for training. I also recommend that all triathletes eventually purchase a road bike to break up the monotony of being "aero" and to encourage safe riding when training in group rides.

For sizing and fitting (which is most important), you will need to go to your local bike shop and have them size you and give you recommendations. This is my best suggestion for you so that you can find out your options for a bike. Don't let them talk you into a carbon tri bike or even a carbon road bike, unless you know 110% that is what you want (for the time being, I don't think it is necessary). The fitness bike is very close to a hybrid bike but it isn't as heavy as a hybrid and doesn't have the hybrid components such as suspension front fork or seat post. It is lighter and geometry is very close to regular road bike.
Here is the link to Trek fitness bikes page: http://www.trekbikes.com/us/en/bikes/road/fitness (I ride Trek and my husband is the GM of the Trek store so we are big fans of Trek) but of course you can buy a different brand ....but at least this will give you a look at what bikes you may want to consider
Again, don't be afraid to spend a little extra money on a new or gently used bike from a store that has a lifetime warrant, can give you the best fit bike as well as good customer service to give you tune-ups and help you out with changing tires, getting accessories, etc.

I hope this helps! Congrats and best of luck!
(Thanks to Karel for helping me with the technical bike components of this question).

Q: I do have a quick question I hope you could help me with. After workouts I usually make a shake, Soy milk, PB, banana and ice. I feel I need to add more protein to my recovery. I know many people use protein powder and have used it in the past when I played soccer.
My question starts because my daughter loves sharing the shakes with me and loves helping make them! If I were to add protein powder would it be a big deal if she still got her own little glass of it (she is 5) and basically are the powders safe for kids (obviously it is a small dose and she would only have some when I made a shake). Also what brand would you recommend and how much should I add?

A: Thanks so much for checking out my blog and for emailing me with your question.
That is great that you are making a recovery shake and it sounds yummy. I would recommend to include protein powder to bump up the amino acid content (aka "quality" of your protein that is being absorbed) as well as the usefullness of your "recovery" drink...especially if you struggle with getting adequate quality protein into your body during the day. Greek yogurt is also high in protein so this may work as well (I recommend plain 0% or non fat plain yogurt with no added sugars or artificial flavors).
Smoothies not only make a great recovery drink but they are also an effective way to eat a balanced "meal" in a drink. You can certainly take the typical USDA "plate method" and turn it into a yummy smoothie.

As for your recovery drink, before I make suggestions, it's important to know wha workouts you are using it for, in terms of recovery. I find that some athletes can just benefit from a glass of milk or 1 scoop protein and water (or milk) if the average training load is small on a weekly basis or the workout is less than an hour. There are also some opportunities when a recovery drink is more advantageous than others - in terms of what you are putting in it. The big focus is on the protein for recovery but if you were using it as a meal AND to recover, you can bump up the nutrition by adding fruit, veggies, milk, nut butter, seeds, oils and yogurt.

As for your daughter, I do not feel the protein powder would hurt her but I do not encourage supplement usage on children. Unless there is a reason to do so for medical reasons (advised by her primary care physician), your daughter would be just fine by using milk (or greek yogurt) and passing on the protein. Milk contains calcium AND vitamin D to help with bone growth, whereas most "milks" and yogurts will contain calcium and the protein content may vary. I personally use whey protein isolate (which is an animal protein) but if you would like a different protein to do the similar job, soy protein and hemp protein would be my recommendations. I have not found great success, personally, with pea or rice proteins (VEGAN) but they are other options.

To make your smoothie with your daughter (which is great!) I would first make her portion with ice and water and have her help you pick ingredients such as kale, spinach, carrots, pumpkin puree, nuts, seeds, yogurt, milk and nut butter. After you blend for her, then add your protein powder (and perhaps a bit more water to help with mixing) for yourself. But again, if you are only using your smoothie as a recovery drink, a glass of milk is perfectly fine (for calcium and protein) for recovery and to curb cravings later in the day (as well as overeating). And, unless the smoothie is being used as a meal replacement, I recommend a balanced "meal" to finish off the tissue repair and glycogen restoring process.
Thanks for the email and enjoy!

5-minute meal

Although we should all strive to live a more balanced life, I know it can be hard at first to acknowledge that change is necessary. It's always fun for me to reflect with Karel (and through my old blog posts) on our own personal journey with nutrition and training. I can think back to when we were dating....we both trained twice a day, we couldn't go to bed without a bowl of ice cream and we ate out at least once a week (Panera was our favorite place). Almost 6 years ago, we didn't recognize the importance of eating for health for our main focus was on training and we had plenty of "excuses" to enjoy the foods that we craved.
As we started to enjoy a more wholesome diet, we found our cravings for sweets, processed "healthy foods" and starchy carbs begin to change and despite no considerable change in training volume, we slowly found ourselves gravitating towards more plant-based, "REAL" food meals. Of course, with me being a vegetarian, my diet was a bit more plant-strong than Karels, but with only meat and fish as the only differences in our diet, it was important for me to start bumping up my creativity in the kitchen.

Now, our build and peak training is more quality and less focused on volume, we are stronger, faster and more powerful than ever before (likely due to an increase in metabolism due to nutrient filled meals and frequent whole-food snacking) and I feel we are both really living life to the fullest.

I think it is important to understand that we are all in our own journey. While some of my creations impress even myself, I didn't always eat this way. Over the past 6 or so years, I have made very small changes in my diet which relfect my overall health and athletic performance. The funny thing, however, is that with every small change I always wanted to embrace a healthy relationship with food and to discover what it is in my OWN diet that will improve my triathlon/running performance as well to reduce risk for illness and disease. I can honestly say that I never want this journey to end. I love finding new ways to enhance my "creations" as well as finding ways to fill my body with a variety of nutrient-dense foods.

In your journey, consistency is key. You first have to be OK with change and to realize that it takes time for the body to respond to favorable changes. Next off, you have to enjoy your changes. Although I highly recommend dedicating 30-60 min a day, most days a week, to meal preparation (aka cooking at home), don't put so much pressure on yourself that your meal needs to be perfect.

Here are a few suggestions to prepare a head of time (or to have on hand) so you can make QUICK, plant-strong meals. Taking a little time to grill, defrost, or cook a few of these items can make your life a lot easier when it comes to making a wholesome breakfast, lunch or dinner.

Fruits and veggies
Any kind and lots of variety!
To save time:
Pre-chopped
Frozen (non salted)
Bagged/boxed lettuce

Protein:
Non fat milk (no sugar added)
Hard boiled eggs
Non fat yogurt (no sugar added)
Part-skim cheese or Cabot cheese
Tofu
Tempeh
Edamame
Beans
Nut butter
Nuts
Seeds
Seitan
Whole grains
Fresh fish and lean meat (for non vegetarians)
Tuna, sardines (for non vegetarians)

Whole grains
Make a head of time for easy portion control and to increase fiber content in the diet. I encourage 2-3 servings of whole grains a day.
Containing gluten (which is a protein): Wheat, spelt, kamut, farro, durum, bulgur, semolina, barley, rye, Triticale, oats (oats are gluten-free but may be processed with gluten)
Gluten-free: Corn, Millet, quinoa, brown rice, Montina, sorghum, teff, wild rice, oats
*If you are choosing to be gluten-free for reasons beyond celiac disease or gluten intolerance, it is important to include 2-3 servings of whole grains in the diet for heart health. Recognize that many processed Gluten-free products are high in sodium.

Healthy fats
I recommend 1/2-1 tbsp oil or 1/2-1 ounce fats (ex. nuts, cheese) at most meals so that at least 20-30% of the total dietary calories are from fat.
Avocado
Nuts
Seeds
(many proteins will contain fat to help meet needs)
From Mayo clinic:
Monounsaturated fat: Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.
Polyunsaturated fat: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds.
Omega-3 fatty acids: Fatty, cold-water fish (such as salmon, mackerel and herring), ground flaxseed, flax oil.

Enjoy my 5- minute meal!

Leftover grilled tempeh
Black beans (low sodium, rinsed from the can)
Spinach (bagged)
Tomatoes (roma, I chopped them)
Hard boiled egg (made ahead of time, I always have at least 1/2 dozen in the fridge)
Sunflower seeds
Onions (I chopped them)
Dressing: my current favorites are tahini paste, grapeseed oil and olive oil. Take your pick!
Fresh shredded mozzarella

JWEN fundraiser for 26.2 Donna and 110 miles

Last night was one of the most amazing nights of my life. I am a firm believer that life is worth living to the fullest and to wake up every day wanted to succeed, smile, be positive, move our body, nourish our body and provide love to ourself and to others. It's important to surround yourself with people who give you energy and not take it away from you.

The night started with cocktails and networking with over 60 powerful women (and a few men) getting to know one another. There was a news station and a photographer in order to capture the highlights of the evening.

Once we got seated in our private room at Seasons 52, we each introduced ourself with our name and what we do. I was blown away by the STRENGTH in the room for you could tell with every introduction that each person was extremly passionate about her profession.

As we enjoyed a family-style dinner provided by Seasons 52, the JWEN organizer introduced the panel of speakers as well as the highlights of the event. The panel included
-Kellie Smirnoff (Epicman OVERALL winner, running a relay of 110 miles with her sister)
-Dr. Perez (the co-founder of the 26.2 with Donna and Deputy Director of Mayo Clinic Cancer Center. She is an internationally recognized leader in breast cancer research and the recipient of many distinguished awards for her ground-breaking work in cancer research)
-Jennifer Levinson (Senior Director at NBA Creative Services, a 10-year survivor and active breast cancer advocate. Jen has served on the board of the Young Survivors' Coalition and the Florida Breast Cancer Coalition Research Foundation and she is a recipient of the National Breast Cancer Coalition's Advocacy Award)
-Donna Deegan (News anchor, author, breast cancer survivor and founder of the 26.2 with Donna: The National Marathon to Finish Breast Cancer)
-And ME! 5x Ironman finisher, Clinical dietitian, Master of science in exercise physiology, coach.

This JWEN/110% play harder event raised over $7000 for breast cancer research and I have a feeling that the fundraising is only begining! Feel free to donate at the above link.


Me, David Green, CEO of 110% Play Harder, Kellie Smirnoff (EPICMAN OVERALL finisher)


My new AMAZING "boss" at Spa Me
, Dr. Townsend (owner of his own family practice with Baptist Medical Center)


The INSPIRING panel of speakers...what an honor to be part of this crew!!


The delicious food at Seasons 52!

Check 'em out!

Karel and myself just love working out. We love a healthy dose of competition within our sport of choice and we are both getting more comfortable with stepping outside our comfort zone to reach our goals and dreams. However, as much as we love our sports and training to get stronger, faster and more powerful, we also respect the idea of training and believe that following every training session comes a strong emphasis on recovery and listening to our body, in order to be consistent with our balanced routine. Without a doubt, Karel, me and Campy just love being active every day of the week.

Health is not just a word in our house but a way of life. Thanks to a balanced routine and appreciation for exercise and good nutrition, we both feel young, are able to work towards personal goals, do not rely on medications to keep our body functioning and wake up every morning excited to see what the day will bring. You won't find us calling in sick because of illness (the last time I was "sick" in bed was in 2006 and one day of feeling awful in Dec 2009) and it's hard to complain about life when you are thankful for what you have.

I wanted to share a few things that are making me happy this week.....



Karel was Cloned!
!!

I could not be more excited about this new product by CEP. As two faithful athletes for CEP and for compression gear, Carla (The Jax Trek Store Rep) opened our eyes to a fabulous way to make compression completely customized for your body.
Karel was recently cloned and in this picture (below) he is sporting his NEW compression tights that are designed especially for his body.
The best part is that you get TWO pairs within the same year, all for one price!





Oakley Women Ideal Sunglasses

I just recently received another awesome shipment of sunglasses and a pair of snowboarding goggles from Oakley Women. As an Oakley ambassador, I feel the Oakley Women line of clothes and sunglasses really support the campaign of performing beautifully. What I love SO much about these glasses (besides the look of them and the wrap around lens) is that they are both sporty and stylish. Whereas many of my Oakley glasses are specific just to "sports" activity, I love that I can put on the Ideal if I am going for a walk with Campy or if I am going for an easy spin on my road bike. Also, from the website "Ideal has Polaric Ellipsoid™ lens geometry that optimizes your peripheral view and side coverage. As the sun beats down, it’s nice to know that the Plutonite lenses filter out 100% of UVA/UVB/UVC and harmful blue light up to 400nm."
I never have to worry about my Oakley's breaking if dropped or falling off my face. The Oakley line of sunglasses is durable, strong and made to protect your eyes no matter what you are doing.




Perhaps you haven't heard of Lozilu but I strongly suggest that you check them out!
Based on their mission statement: Spread happiness, health and fitness throughout the world by leveraging the familial influence of women. Support leukemia & lymphoma research to find a cure for blood cancers while helping cancer patients live happier lives.....what isn't there to love about a race series encouraging women to get out of their comfort zone, meet other health savvy individuals AND help raise money for medical research. Talk about a win-win-win situation!

Many years in the making....

Believe that life is worth living and your belief will help create the fact.- William James



After months of preparation, I had my first day of one-on-one consultating at
Spa Me. Dr. Townsend, who runs his own primary practice with Baptist Medical Center approach me via a friend, to provide nutrition services for his patients. Upon much discussion, we created a great 6-month weight loss program as well. I had several clients today for weight loss and one for "clinical" nutrition and I am really looking forward to the future. This has been a dream of mine for a very long time, ever since I did my first "nutrition consultation" back in 2006. If you live in the area and are interested in a sports, diet, health or nutrition-related visit, please contact the Spa to book an appointment with me.
*The info for nutrition consultations is not updated on the website. However, the receptionist can answer all your questions for services and fees.

My journey to be an RD has been filled with lots of learning but more than everything, I've learned a lot about myself. I've really grown as individual and with a better understanding of the human body, I live a very athletic lifestyle with a very, very, VERY strong appreciation for MY body. When working one-on-one with a person, you aren't required to share everything you know. The most important part of counseling is to listen. To be able to empathize with a person and to be able to address both the strengths and weaknesses in order to help a person succeed AND help the client believe that he/she can succeed.

I've really enjoyed sharing this journey with Karel as well as my close friends and family. I have been showered with kind words and success stories from my athletes but nothing is worth it if I also don't believe in myself.

You see, life is years in the making. For when one door closes, another one opens. Sometimes we feel as if the door hits us smack in the face but really, we just need to step back and allow the door to fully open before we move through.

In order to move forward in life, you have to be able to be ok with change, challenge and the ability to TRUST yourself that you can succeed.

The other night I made a wonderful dinner. The day was about to end with a go-to meal of steamed broccoli, hummus and beans but once I got into the kitchen, my creativity got the best of me.

You see, I haven't always been so passionate about nutrition. OK, so perhaps the passion was always there but the appreciation for what I put into my body has been a work in progress. As an endurance athlete, it has been a fun journey to see how food impacts my lifestyle as well as my health and performance. When embarking on this journey many years ago, I had no set finish line. Over the past few years, I became OK with "time" and realizing that my goal to achieve a quality-filled life is ongoing but requires that I do not take any day for granted.

I hope you enjoy my latest recipe!

Baked Eggplant boats and roasted veggies

Assortment of veggies - ex. mini sweet peppers, garlic, onions, zucchini, chickpeas, broccoli
Olive oil
Seasoning of your choice - pepper, chili powder, sesame seeds (add at the end)

1) Bake at 425 degrees, after tossing in olive oil and sprinkle with seasoning.

Eggplant
2 egg + splash of skim milk
Bread crumbs w/ parsley and pepper
Part-skim mozzarella cheese

1. Slice eggplant into thin slices ("boats").
2. Lightly scramble egg and milk in large bowl.
3. Submerge each piece of eggplant into bowl to cover both sides.
4. Place on non stick pan and drizzle with bread crumbs
5. Bake in oven for 12-18 minutes or until egg firms and bread crumbs begin to turn golden.
6. Top with a little cheese and place into oven until cheese melts.

Base phase training - LSD

A few months ago, I mentioned about my LSD training. No, it's not what you think.
LSD stands for LONG STEADY DISTANCE. Many people equate the base phase (which is the first phase of a periodized training plan, often following off-season and preceding the build phase) for LONG SLOW DISTANCE but rather, the focus is on steady distance.

I have two great articles that I'd like you to read as I feel it would be easier to pass along well-written advice and info, than to try to sum up the article in one blog.

What I will do, however, is give you a few suggestions as to how you can have a great year of training...starting NOW!
Whether you are training for a multisport event or just trying to get into shape, I'd like you to spend the next 4-6 weeks addressing a few of the following areas. Remember, training (just like nutrition) is a journey. You can not compare yourself to years past but rather, assess where you are now, focus on your current strengths and weaknesses and be consistent in order to experience gradual performance gains.

A FEW POINTERS:
1) STRENGTH TRAIN!!!! - Although I encourage this all year long, this is the BEST time to work on any muscle imbalances, to strengthen muscles and improve power (in a quick amount of time), to speed up metabolism and to increase lean body mass. I recommend 2-3 sets of 20 reps, using a weight that allows you to "feel the burn" around 17 reps. I recommend moving quickly through the exercises but controlled, slow movements within each set. I feel 20-30 minutes, 3 days a week is an effective use of your time to perform a full body workout of 4-5 exercises for lower and 4-5 exercise for upper body. Of my favorite exercises: Step-ups on a 6 to 20 inch block (moving up as you feel a gain in strength) either alternating or one leg at a time. Another exercise is a side plank with the top arm supporting your body with hand down in front of your body. Lift your top leg up and down to work on hip strength. Lastly, back extensions on a stability ball to engage and strengthen the lower back. I also recommend starting with machines to allow some assistance and to have a personal trainer or exercise specialist walk you through some basic exercises to evaluate form and to give recommendations. Once you feel comfortable, I suggest using the BOSU, free weights and any other equipment that allows you to isolate single muscle groups (for imbalances) as well as to strengthen the core. Flexibility and yoga is in addition to strength training, as often as you can.
2) SLEEP, STRESS, DIET - there is no better time than now to work on other areas in your life that may affect training when the volume and intensity increases in your upcoming build phase. Aim for a restful night of sleep and be sure that your training schedule allows proper recovery. If you aren't able to recover now with training, it is likely that come build or peak, you will be too burnt out (or injured) to find enjoyment in training or to experience gradual performance gains. Training should be fun all year round but of course, some workouts will require that you get out of your comfort zone (you'll be glad when they are over and for what you accomplished). The key is consistency so be sure that you are allowing time for other areas in your life that bring you happiness as well as addressing areas in the diet which may affect your overall health, body composition and training. Focus on your daily diet PRIOR to attempting to work on your sports nutrition (ex. training nutrition). Need help? See my services @ Trimarnicoach.com
3) Last, but not least...Address your weaknesses! So many athletes progress with training too quickly because they get too caught up in mileage. All of a sudden, the same routine from last season is in place..with the same weaknesses. Do you suffer in the pool or need help on your stroke? Work with a coach and dedicate an extra session in the pool to just drill work. Feel as if you need to build endurance in the pool? How about skipping your "long" run every other week and spending that time in the pool. Want to improve your run form? Don't be afraid to walk during your runs and dedicate a little time at the beginning and end of every run workout to your stride and form. Need help with cycling? Try riding with others to improve your confidence and practice riding in smaller gears, with a higher cadence. Don't be afraid to change up your routine! For example, for the past 2 months, I did 2 long rides every other weekend and did a short run after my Sat run. To adjust for run mileage, I didn't run longer during the week because I knew I had the weeks in between to run 2 times during the week and then a long run on those in between weekends. This is the time to be consistent so don't let the next 4-8 weeks go by and not address areas which will allow you to effeciently move forward with training, continuing to experience metabolic and physiological gains.

Questions? Feel free to email me @ trimarnicoaching@gmail.com

The Science of base training

The basics of base building

Pics from the Smoky's!

Over the New Year, Karel, Campy and I had the opportunity to stay with our friends James and Jennifer Sweeney (at their cabin) in the Smoky's. If you are looking for a great get-a-way, with plenty of nature to keep you (and your camera) busy, Bryson City is A-mazing. Check out this rental, which James and Jennifer rent out. What a VIEW!!!



Despite the quick drop in temps as we made our 8-hour drive up North, I managed to stay comfortably warm (and in style) in my awesome clothing from the Oakley Women Gretchen Bleiler winter 2010 collection.
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The fresh mountain air made for 4 exceptional good-night sleeps and I greatly enjoyed waking up to no alarm and with no plans. Purposely leaving my garmin watch behind, I welcomed a change of pace and no set schedule.

The two highlights of the weekend included me getting a mountain bike for the first time. Oh, and I rode it as well :)

Karel has been wanting me to try mountain biking for some time and although, in my head, I feel like I am a great mountaing biker ('cause it looks so fun!) I have always been a little scared to try it. Well, there was no better time than in the Smoky's, with Karel to give me pointers, to ride a mountain bike.

For over an hour, I climbed over 7 miles..up, up, and up. I had no choice but to quickly learn how to change the gears and to pedal quicker than I have ever pedaled before. Towards the top, I started to enjoy myself but as the road got steeper and steeper, I knew what was waiting for me at the turn around.

I told Karel, James and Jennifer (all experienced cyclists and MTBers) to wait for me at the bottom. SLOOOOOWLY, I made my way down the mountain. It was a lot colder going down and I quickly realized that you don't notice the puddles and wet spots on the way up, as you do on the way down.
Finally, I made it to the car and the gang was there waiting for me. Happy to be back at the car, I would say that with no falls, my first experience MTBing was a success and I look forward to doing it again.

The second highlight of the trip was hiking on the Tsali trail. Karel had gone MTBing earlier that morning in Tsali and wanted to take Campy and me to do some hiking. Without thinking as to how much/long we would hike, the scenery was beautiful and it was hard to notice time. Despite the sun beginning to set, Campy was our leader and a super-trooper for our hike. With around 7 miles and close to 2 1/2 hours of hiking, Campy earned his nap on the way back to the cabin. Karel and myself were so impressed with Campy as he didn't complain at all, during the entire hike. We just love that little guy!

I hope you enjoy the pics!