Snacking

Interesting article on snacking..

Snacking

Also, interesting that I read the snacking article after reading this one....
America's fattest cities


The way I see it, snacking is used for several reasons.
1) To compliment meals - what are you lacking at meals and can you include that in a snack to make the daily diet more balanced?
2) To prevent drops in blood sugar - going too long between meals can encourage a drop in blood sugar. Naturally, the body will crave sugar or "carbs" since the body is "craving" something to boost blood sugar.
3) To satisfy hunger - pre-meal snacking can help cravings and overeating.
4) To give you energy - research shows that with an increase in lean body mass, your body burns more calories at rest. As you work toward building more muscle, keep in mind that the more often you eat, the more likely you may be able to boost the metabolism.


For many people, excessive and high calorie snacking results from meals being inbalanced (for many too high/low in slow digesting, high fiber carbs and in many, too high/low in fat), training/exercise nutrition being inadequate (or not well planned) and popular by many, snacking is out of boredom and not being mindul with the body.

Easy snacks can be anything from sweet sliced and whole fruit, crunchy veggies with dip or a savory piece of dark chocolate, to a more filling snack of popcorn, oatmeal or smoothie.

In planning your snacks, recognize why you are eating them...bored or hungry?
-Can you tweak your prior meals to make it more satisfying. Sometimes a few more grams of fat can help to slow down digestion and focusing a bit more on portioned controlled grains throughout the day can provide a nice balance of fiber and nutrients to keep your tummy (and blood sugar) happy.
-Don't always blame that moment in time for your excessive snacking. Often, I find that it starts with breakfast. Start your day off right by having a balanced and satisfying breakfast and continue to compliment each meal and snack so that by the evening, you feel as if you covered a variety of foods and colors in the diet.
-If you are snacking because you are bored or hungry, that's ok. There's nothing wrong with eating and nothing wrong with feeling hungry. Don't get mad at your body or blame yourself for being "bad". If you do snack because you are bored or hungry, recognize that at any time in the day you can adjust your intake. If you find yourself really hungry mid afternoon and eat more than planned, that's ok. Adjust at the next meal and realize that it doesn't always matter when you eat your calories, but rather where your calories are coming from and how your body uses them throughout the day.

Here are a few snack ideas:

Fruit, dark chocolate chips, sunflower seeds and skim milk on the bottom


Veggie and fruit smoothie (made with kale, milk, strawberries, kiwi and 1/2 orange, mixed with whey protein powder, milk or yogurt and ice)


A salad! Who says a salad is just for meals? Especially in the case of planning for a more "carb-heavy" dinner (like italian, mexican, etc.), compliment that meal by "snacking" on a salad. Be creative with your snacks..try to think beyond PB and crackers (Although WASA and PB make for a yummy snack!)


Fruit, granola, dark chocolate chips and side of greek yogurt (not pictured is yogurt - have fruit salad ready for snacking at any time and keep yogurt in the container and refrigerate until time to eat. This will keep your parfait from getting soggy)



Try this: At eye level in the fridge (for you and eye level for kids if applicable), have 3-4 bowls of washed fruit and sliced veggies. See if you find yourself snacking more on nutrient dense foods if these foods are easy to eat. Often times, we let blood sugar drop and we feel forced to reach for more sugary foods. However, if you allow yourself to snack mindfully and to not fear opportunities to eat balanced snacks (ex. carb choice + protein/fat or a "wholesome" food item), it is more likely that you will feel more energized, more satisfied and most importantly a better relationship with food and your body.

Always ask yourself if you are hungry enough to eat an Apple or a Pear...if you are too full or aren't feeling an apple, you may not be hungry "enough".

And if that doesn't work, just send me an email..I'll help ya out and tell you it's ok to eat that piece of dark chocolate after dinner :)

Tampa Twilight Criterium Race and lunch wrap

I'm really looking forward to this weekend. A fantastic close to a productive, busy and fun week of working at Baptist Medical Center South, consulting at SpaMe, sharing my yummy creations and info at Winn Dixie (tonight) and my favorite, helping my Trimarni coaching and nutrition athletes get one step closer to their short and long term goals.

If you are near, in or around the Tampa Bay area this weekend, I HIGHLY suggest coming to the Cigar City Criterium and Festival on Saturday. There will be events happening all day so if you like beer and cycling, you will have a lot of fun.
Karel and his category 1 teammates will be racing in the Profesional Criterium Race which starts at 7:25pm. This will be the event to watch if you want to see how the professional riders ride their bikes. Karel and Rad raced in the last USA crit race in Delray and it was exciting and fast...I'm sure in downtown Tampa, this event will not disapoint!

2012 Cigar City Brewing Criterium from Tampa Downtown Partnership on Vimeo.

Hope to see you out there...just listen for Campy, he cheers really loud!




What's for lunch today?
How about a crunchy wrap to go along with your favorite colorful salad?
You can only stuff so much in a wrap (or between two slices of bread) so make the meal more filling by having the wrap as a "side" to your beautifully made salad (or veggie stir fry or fruit salad).

How to choose the best wrap?
-Read the ingredient list, if it is too long for your liking, put back and choose another option. Avoid food colorings or brightly colored wraps that are not made from real food (ex. green food dye wrap vs spinach wrap)
-Don't be pulled in by fancy packaging but narrow down your options with options like whole grain or for some individuals, fortified. The more "whole" the food, the more bang for your buck (and nutritional value).
-Make the best selection based on calories (<180 per wrap), fiber (>3g), sodium (<200mg) and protein (>2g) as generally recommendations.

Enjoy my newest creation - Crunchy pecan and artichoke wrap
1 wrap
1 spoonful hummus
1 large artichoke (canned, rinsed) - sliced
Handful broccoli slaw (or handful dark greens)
5-6 pecans (chopped)
Farmers cheese (about an ounce)

Music Playlist for Athletic Yogis

Calling all Yoga athletes! Here's a great playlist from my friend and Oakley ambassador Lacey.
Music Playlist for Athletic Yogis

2-minute coffee-cup omelet

When I got home on Sunday, I was ready for a real meal. I snacked on a banana, pretzels spread with peanut butter and water and Recoverite on my 2 hour drive home along with a necessary grande coffee (with a little milk) from Starbucks.

Luckily, my super supportive hubby had some leftovers from his "creations" earlier that day....
homemade mashed potatoes, cooked cabbage, potatoes and onions along with scrambled eggs with veggies, topped with shredded cheese.
It all went so well together in my belly.





If you are in the area on Wednesday, I will be providing FREE info at the Winn Dixie on CR-210 in St. Johns County. Finishing up National Nutrition Month, I will have handouts to learn how to "shape up your plate" as well as a few kid/parent friendly Trimarni creations (snacks and breakfast ideas) along with a sample of a variety of dark greens and how to add some "power" to the diet. I will help you understand how to read food labels, what to "watch" in food and how to enjoy a more wholesome diet.

Stop by anytime between 5:30-7:30pm and say hello! I will also have info on my services provided at SpaME for one-on-one consulting and my friend Aime will be discussing her personal training services provided with SpaMe.

Over the past few months, I've been working with several parents, seeking more quick, easy and yummy creations for their kiddos. Truth-be-told, the meals need to be quick, easy and yummy for the parents as well.

I realize that the morning hours can be rushed and we all know that breakfast is the most important meal of the day. Often I find that people say "I'm so "good" until the afternoon and then the cravings hit and by the time I get home, I mess up and I'm so bad!"

First thing I look at it...breakfast!
1) What time do you eat in the morning....I recommend if you don't work out within 60-75 minutes of waking, that you start your day with something. Preferrably an emphasis on protein to keep the blood sugar in check. I find that people who eat something upon waking, feel more energized later in the day and feel more control over their eating.
2) Is your breakfast leaving you satisfied? If you are starving after work and believe you are overeating in the evening hours (either through high calorie meals or excessive snacking), it's likely you won't be hungry in the morning hours and may find yourself feeling hungry around lunch. Assess your current routine of eating and see if you can go to bed a bit hungry in order to wake up excited to eat a filling breakfast. I recommend a mix of whole grain (or high fiber carbohydrates) along with protein and fat.
3) Does your breakfast compliment the next two eating opportunities? Do you tend to snack on fruit around mid morning and then enjoy a salad at lunch? In that case, you have done an exceptional job of incorporating nutrient dense foods in the two eating opportunities after breakfast. If you find yourself lacking on fruits and/or veggies in the morning hours, discover what you can add to breakfast to make the morning hours more balanced. Perhaps bulking up your morning breakfast with fruit or veggies will give your body the electrolytes, antioxidants, vitamins and minerals that your body is craving by afternoon.

I am not sure how I came up with this creation but this is for all those parents (and rushed parents) who need a quick breakfast, for on-the-go. I recommend to serve this protein and veggie packed breakfast with your choice of high fiber carbohydrate, whether it is a handful (or 1/2-1 serving) of Shredded Wheat cereal, a slice of whole grain bread (ex. Ezekiel), a serving of whole grains (ex. oatmeal, bulgur, barley, quinoa) or your choice.

Enjoy my latest creation..and I lied..it only took 1 minute and 45 seconds.

2-minute coffee-cup omelet

1 egg + 1 egg white
2 spoonfuls skim milk (or non-fat milk, do not use soy milk as that doesn't "heat" well)
4 broccoli florets (frozen)
2 tbsp frozen corn (frozen)
1/2 medium roma tomato (sliced)
5-6 spinach leaves (chopped)
1-2 spoonfuls chopped purple onions
Optional: Cabot cheese

1. Cook frozen veggies (your choice if you do not like my selection) in micrwave until soft (about 1 minute) - frozen, no salt/seasoning added are just as nutritious as fresh, if not more nutritious depending on the season and shipping of produce.
2. In bowl, scramble eggs, milk and all veggies. Sprinkle with your choice of no-salt seasoning (ex. garlic spice, pepper).
3. Pour in large (not the small, normal size, over 10 ounces) coffee cup (I recommend letting the kiddos pick out their favorite coffee cup to look forward to eating out of something special and "cool")
4. Cook in microwave for 1 minute with fork, scramble and cook in additional 15 second increments until eggs are firm and there is no remaining "juice". (do not cook too long..eggs may pop/explode in microwave!)
5. Top with sliced brick cheese.

(I removed eggs from cup so you could see what it looks like...I fun plate helps as well!)

Great Clermont Olympic Triathlon race report

First off, a big CONGRATS to the Category 1,2 Gearlink Team for exceptional teamwork at the Winter Garden Crit on Saturday evening. Karel's teammate Eric managed to get into the break and the team worked really well together in the last 2 loops, driving the speed and giving Karel a great lead out for a field sprint first place and 10th overall. I am SO excited for next weekend to head down to Tampa for the USA Crit Tampa Twilight! If you live in or near the area, I highly suggest coming to watch the Pro/Cat 1 race!





Campy and I enjoyed ourself by resting our legs and enjoying a yummy TriMarni creation....

In the delray crit two weeks ago, Karel mentioned that he wanted something "light" but filling before his crits. Nothing too heavy that would make him feel stuffed (he eats his last meal 3 hours before a crit race) but he wanted something easy to digest. I made for both of us a yummy pre-race meal with all the right flavors to enjoy it until the last bite.
Pre-race meal:
Bulgur combined with cooked (frozen) veggie medley with fresh chopped celery, sweet peppers and onions, mixed in olive oil on stove. Added scrambled eggs, marinara and farmers cheese.


(Be sure to refrigerate/keep cool when traveling due to eggs, or your choice of protein. Always keep in mind, food safety!)


After Karel's race, I said good bye to my favorite two guys and headed to Clermont (20 miles down the road) to stay the night before my triathlon.
Karel and Campy joined our friend Rad for pizza in the cute downtown of Winter Garden and headed home soon after.

Throughout the race I wore my Celliant socks, which have been a new addition to my recovery/daily routine. I recommend checking them out, I can't say that I feel they will work for everyone but I am always seeking a comfortable sock and I really enjoy the feel of these socks. Karel and I both have a pair.

I was quick to bed at 9:30pm...looking forward to good sleep before a 4:45am wake-up call.

Pre-race
It's been a LONG time since I have done an Olympic distance triathlon. With nerves, setting up in transition, getting on (and off) a wetsuit after a 20 minute swim and a high intensity racing effort on my mind, I was very careful with my nutrition on the days leading up to the race.
Knowing it would be fairly warm and that my muscles would need to be in top shape for contracting and relaxing, I took 1 FIZZ (Hammer) on the 2 days leading up to the race (mixed in 24 ounces of water), after my warm-up on Sat (Fri was a day off so I sipped in a bottle throughout the morning). Considering that my high heart rate would possibly compromise my nutrition on race day, I kept in mind that stable blood sugar levels on the days leading up to the race would give me the best competitive edge, over any supplement or race day fueling strategy.
The only supplement in my current diet since Kona 2011 is whey protein, which is a must-have in my training/recovery routine. In training for an Ironman, I realize that is far from "normal exercise" and that I must respect my body by focusing on what it isn't getting or what it may be needing. Tissue rejuvinator, a multivitamin, endurance aminos and anti fatigue (from hammer) are part of my "Ironman" supplement regime. But that's it...it's not too crazy because I really like to focus on a more natural way of training, recovering and fueling my body. It doesn't work for everyone, but I find it works for me.
I focused on my foods on the days leading up to a race, not getting overconsumed with "carbs" or "sodium" but rather just eating normally but listening to my body. When my body was hungry, I fed it. When it told me I was satisfied, I stopped eating. Lots of fruits and veggies for electrolytes, vitamins and minerals and an extra emphasis on wholegrains - like bulgur, brown rice and whole grain bread, alongside fat and protein. I find no difficulty "craving" a balanced diet but with a race in sight, it's easy to lose sight of "normal" behaviors so I kept with my normal diet but was sure to assess my body and appetite during each eating opportunity.
Feeling great (albeit a bit nerves for what was to come with a 4-year hiatus from "short course" triathlon racing), I had 1 slice whole grain cinnamon toast bread with Smuckers Natural Peanut butter and banana slices. Knowing that my hotel room did not have a coffee maker or microwave, I planned ahead and didn't freak out that I wouldn't have my typical morning cup of Joe. No worries, a good warm-up would give me the "boost" to get my system going.
I also had around 12ish ounces of water with breakfast, knowing that the more fluid in my stomach, the easier it would be to empty the sport drink from my stomach, into my small intestines for optimal absorption....tip for you athletes who feel bloated before training/racing. 8-16 ounces of fluid in the 2 hours before training/racing, recommended a cup or two of coffee and water.

I made my drink for the race, which was 2 scoops (200 calories) Strawberry Heed as I knew that would be the best source of fuel to minimize any GI upset in a quick race as well as ensure that there would be no swings in blood sugar. I also mixed my gel flask which is becoming a must-have for my athletes during any run off the bike. I mixed 2 huckleberry gels (Hammer) with 3/4 full of water in my gel flask. Shook it up and it was ready to go.

I arrived to the race site at 5:30am to pick up my packet and to set up transition area. I am the type that will arrive to the airport well-ahead of departing time...triathlons are no different. I'd rather set up my stuff and relax rather than feeling rushed. Knowing that anxiety and stress reduces gastric emptying and can create side effects such as bloated stomach and/or diarrhea, I set up my transition area, relaxed in the car for around 30 minutes (called Karel for a quick pep-talk), warmed up with a jog and then relaxed some more in the car until 7:15am.

I made sure to bring two pairs of running shoes (Same pair, just an older pair...Brooks Launch) so I could warm up before the race.
My transition area included:
Swim (which I had on me) - cap, goggles, body glide, wetsuit
Bike - aero helmet, power tap (on bike), water bottle (on bike), Oakley commit sunglasses, socks, LG tri shoes, towel to wipe feet, garmin (not waterproof, I put it on for the bike and start when I am finishing the bike)
Run - 110% visor, race belt (pink Zoot, clipped in for easy sliding on), gel flask

The race was wetsuit legal (74 degree water per race director) and despite not wanting to wear my wetsuit as I am not a wetsuit swimmer, I decided I would put myself at a disadvantage if I didn't. I put on my Xterra full sleeve wetsuit and headed to the water for a quick dip in the lake.

RACE
The race was collegiate regional championships so the men and women college kiddos started in the first two waves. All the women started just a bit later, together at 7:47am..3,2,1...

A few quick high-knee runs into the water, a few dolphin dives and the lactic acid hit my body in full force.

Oh my, what did I get myself into!

Nearing the first corner of the triangle course, I finally felt like I was getting into a rhythm. I made sure I kept my mouth SHUT during the swim as I made the mistake to swallow the Pacific ocean during the World Championships in October. I'll tell ya, there's always something to think about with swimming!

I was trying to stay with a pack of purple caps, trying to draft to the best of my ability. We were nearing the last buoy and I was careful to spot on the way back to shore, trying to give a straight shot to the swim exit.

I let the wet suit stripper pull off my wetsuit. I safety-pinned my chip so it wouldn't come off and also had on my CEP calf sleeves under my wetsuit. I wore my Hammer sport bra and 110% tri shorts and felt comfortable knowing that the day was going to get a bit warmer.

I made my way to transition area after the 1.5K swim...quickly running to make sure I didn't slow down. In an oympic distance tri, transitions are quick. In an Ironman, it's more about being smart than being fast. Today I tried to be quick and smart.

I never put my shoes on my bike, I feel it saves me no time as I can quickly put on my cycling shoes in transition area and quickly mount my bike.

The bike course started with a few climbs in the neighborhood and then became flat as we rode around Lake Minneola. What a beautiful ride as we turned away from the lake and welcomed the rolling hills of Clermont.

There was a lot of changing of the gears, from bing to small ring. Trying to keep a steady cadence, I loved every minute of climbing despite the wind starting to pick up. I guess when you are climbing, you don't really feel the wind until it is at your face or pushing you to the side.

I felt strong on the bike and kept a careful eye on my power. I knew Karel wanted me to push hard during the entire race, I watched my speed as I tried to hold around 150-160 watts when I felt like my speed was dropping but I was still pushing. This allowed me to not burn myself out but rather, be steady with the challenging course.

I absolutely loved the feeling of pushing hard on the bike for this 40K ride. In 2006, Karel and I were dating and he watched me do this race as a 24 year old. At that time, I was scared of hills, climbing and descending and didn't feel as if I was "one" with my bike. Fast forward to 2012, racing as a 30 year old with my b-day this May, I feel confident, strong and "one" with my bike...all thanks to Karel not only pushing me but giving me all the tips I could ask for...even when I am not asking for them :)

I can't tell you how many times Karel has told me to "stay on my wheel!". OK babe, if I could, I WOULD!

Gotta love him.....he is an exceptional coach, rider and husband. I know he cares and likes to see me suffer :)

I was most nervous about this run. Always running off the bike in training, I just didn't know how it would feel to "race" a 10K off the bike. I kept my mind thinking positive thoughts, thinking about Karel telling me about how much he "hurts" in some of his BIG cycling races, thinking about my athletes who are so driven by their individual goals and of course, thinking about my body. Thankful for a body that doesn't get sick and doesn't feel like it is aging, I took this 10K as an opportunity to just give it my all..whatever that may be for the day.

After dismounting my bike, I ran to my bike rack and quickly transitioned for the 10K run.

I started my garmin and off I went. I ran mostly by feel and boy, did I feel good! I questionned how long that feeling would last so I just broke down the course to keep my mind focused and happy.

1 mile out to turn around.
1 mile back to transition.
Then 2 miles until the "last" turnaround.
Once I get to mile 5, I only have 1.2 miles to go.

Sometimes it is the little things that keep you going.

I sipped on my gel flask ever mile while drinking water. Absolutely no GI upset and my brain stayed focused with no drops in blood sugar. My body felt great and I couldn't help but feel some power with my run. Of course, "power" that is relative to my love for endurance racing but nonetheless, I focused on my own race and own effort and cheered for the other athletes along the way.

I spotted my friend Kim and Kevin Grogan near the 5 mile mark and enjoyed a little boost as Kevin had a hose with nice cold water and cheered me (and the other athletes) along.

I picked up the pace for the last mile and finished strong to the finish line.

2:24:56

A PR, 1st age group (30-34) and 8th overall female.

I could not have asked for a better race and exactly what I needed to get me excited for the upcoming season.

Considering that the past 3 years have included 3 Ironman's and a stressful dietetic educational program, it was nice to have the past behind me and feel some excitement for racing.

But, truth be told, my heart still remains in Ironman and Half Ironman racing. I love the journey, the process and the outcomes. It is so much more than just a distance...I absolutely LOVE the challenge and memories that come with distance racing.

Thanks for all the wonderful cheers from afar for this race. We should never take our body for granted. You don't have to do a world championship or place in your age group to feel successful....don't compare races or yourself to others. Enjoy YOUR journey and keep making memories.

"The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give." -Howard Cosell

Before every race and many training sessions, I try to find motivation or inspiration to keep me going when the going gets tough. It always gets tough, that's competition....and that's what we crave when we aren't training. Whether it is in racing or when you are alone, competition is something that should be welcomed and not feared. But it is only with the right attitude that you will you be able to excuse the excuses and move forward in order to make for a better tomorrow and a better you.

I found my motivation while reading the Feb 2012 issue of Competitor magazine. Pg 30, an article written by John Bingham (aka The Penguin) on the Lessons Only a Race can Teach You.
There's something about pinning on a race number that changes everything. It's not just that you've made a commitment to yourself; you've also decided to go public with the results. To succeed wildly or fail miserably in a crowd is both exhilarating and humbling.
A race doesn't allow you to hide from the challenges of the event or from your own limitations. You can lie all you want before the race but when the gun goes off, the truth comes out and you can't be anything other than what you are.
As you look ahead to your 2012 schedule, make sure to sign up for some races. I promise you that there are lessons that can only be learned between the start and finish lines.








(Results can be found here when they are posted: http://chiptimes.com/Home/tabid/36/Default.aspx)

Goal-Setting 101

Great tips on Goal setting from my friend and Oakley Women ambassador Caitlin.
Goal-Setting 101

Fitness Challenge!

This is great Caitlin! I am all about body weight "strength training". A vital component of my triathlon training. Great exercises!
Fitness Challenge!

Quick Studies - dairy, carrots and magnesium

YIPPEE. Just received the 2012 April issue of Nutrition Action Healthletter.

I wanted to share some quick studies with you.....

Dairy and prostate cancer
It looks like men who have been diagnosed with localized prostate cancer needn't worry that dairy foods may make their cancer spread, as some studies had suggested.
For 8 years, researchers tracked nearly 4000 men who had been diagnosed with localized prostate cancer. Those who reported eating the most milk, cheese, cream or other dairy foods were no more likely to die or be diagnosed with metastatic cancer than those who ate the least dairy.
The only linke: men who drank the most whole milk had an increased risk that their cancer would spread, while those who consumed the most low-fat dairy had reduced risk. However, it's possible that something else about people who drink whole milk or eat low-fat dairy explain their risk.
What to do: If you've been diagnosed with localized prostate cancer, you needn't avoid dairy foods. But it's worth drinking low-fat or fat-free instead of whole milk to protect your heart, whether or not it affects your risk of dying of prostate cancer.

Breast Cancer and Carrots
Eating carotenoid-rich dark green or deep orange fruits and veggies may lower the risk of some breast cancers, says a new study.
Researchers pooled data on 1,028,438 women who participated in 18 studies for up to 26 years. Those who consumed more alpha-carotene, beta-carotene, or lutein had about a 13% lower risk of breast tumors that don't respond to estrogen, which are called estrogen receptor-negative cancers.
Carotenoids weren't linked to the more common estrogen receptor-positive tumors.
"we are excited about the findings because there are so few ways to prevent or treat estrogen receptor-negative breast cancer, and it tends to have a poor survival," says senior author Stephanie Smith-Warner or Harvard School of Public Health.
What to do: Eat spinach, broccoli, canteloupe, carrots, apricots or other dark green or orange fruits and veggies that you enjoy. Though these kinds of studies can't prove that carotenoids help prevent breast cancer, eating fruits and veggies may help lower your blood pressure, weight and risk of heart disease.

More Magnesium
More magnesium may mean a lower risk of stroke.
Researchers looked at seven studies that followed a total of roughly 240,000 people for 8-15 years. The risk of an ischemic stroke was 9% lower for each 100mg of magnesium the participants reported eating per day.
What to do: It's worth eating magnesium-rich foods even though it's too early to know if magnesium prevents strokes (or diabetes, as other evidence suggests).
Among the best sources: Leafy greens, beans, seafood, nuts, tofu, yogurt, and whole grains. Most daily multivitamin and mineral supplements have only about 50-100mg of magnesium. The recommended Dietary Allowance is 320mg for women and 420mg for men - over 30.

ROASTED ASPARAGUS RECIPE
On the last page of the newsletter there was a recipe for roasted asparagus. I have received a few emails from blog readers, trying to make the perfect asparagus - not too mushy, not to chewy.
Here you go....

1) Toss 1 lb asparagus with 1 tsp canola oil. Roast in a 400 degree oven until lightly browned and tender, about 15 minutes.
2) Drizzle with 1 tsp of toasted sesame oil, 1 tsp of soy sauce and a squeeze of lemon.
3) Sprinkle with sesame seeds.
4) Serve hot or cold.

Sun-dried tomato avocado dip

Thank you 110% play harder, Oakley women and Hammer Nutrition!!





Also, a big thanks to the Tri Warriors for letting me speak about two topics that I am so very passionate about...sport nutrition/fueling and recovery. My camera decided to stop video recording in the middle of the talk so I plan on doing a similar lecture in Jacksonville in the near future so I will be sure to record that and share on my blog and follow up with a handout on my website Trimarnicoach.com (Check the Recent News - EVENTS AND MEDIA for more info as I will often update this page with helpful info and upcoming events).

Alongside talking in great detail about the physiology of the body and how important it is to prioritize sport nutrition during training, I really enjoyed talking about some of my favorite products for recovery.

Over the past few years, I've learned how to train harder by recovering faster. Rather than trying to train more, I train smarter.

Here are my top 4 suggestions for athletes (and fitness enthusiasts) who want to take their training to the next level:

1) Can your training be enhanced with a better recovery routine? My philosophy is train hard but recover harder. A weekly rest day isn't always necessary but assess other areas in your life (work, sleep, meal prep, committments, travel, family, friends, etc.) that may be pushed aside because of your dedication to scheduled training. I encourage at least one day a week where you wake up without an alarm, enjoy a slower-than-normal day (you know you will train tomorrow, what's one day of doing nothing?), take a walk and provide yourself with a day that encourages productivity the rest of the week.
b) Can you work on your daily diet, to ensure adequate nutrient-intake to enhance training? Keep in mind that achieving success in athletics and with your body composition starts with having a healthy relationship with food and appreciating the fuel you put inside your body. Certainly, you don't have to run marathons or do an Ironman or call yourself a triathlete to be a healthy weight or to live an active lifestyle. It is within the daily diet that you can fuel workouts, boost metabolism, increase lean muscle mass and improve immune system. Not to mention increase longevity and reduce risk for disease and illness. Health first, performance second.
c) Are you getting adequate sleep or is stress affecting your ability to enhance performance? Two words - consistency and balance. Are you consistently monitoring your daily limiters that are affecting your overall lifestyle routine? If you are trying to squeeze in a cardio workout before or after work but find yourself neglecting other important areas of your life (ex. strength training, yoga, sleeping, meal prep/eating at home, spending time with loved ones, etc.) that can bring you balance and consistency, assess your current training plan and how it may not be working to your advantage. We all have the same number of hours in a day, but it is a case-by-case basis on how you need or want to use them.
d) Do you train with gadgets AND do you understand how to use your training gadgets for quality training? Training Peaks, Golden Cheetah and Garmin are three great software programs that are FREE that you can download your data and analyze it. After you optimize daily nutrition for optimal health and maximize sport nutrition for fitness gains, it’s important that your training plan is designed to allow for the most optimal performance gains with the least amount of stress. You don't have to be a coach or exercise physiologist to spend 5-10 minutes after your workout, looking over your training data and seeing what your body is doing during training. I do not encourage any athlete to just train more miles/volume or to train harder. Learn how to train smarter. I believe in a quality over quantity approach to training and that means addressing the many areas in your lifestyle as well as gadgets and products available to you, that may enhance your training routine. And no matter what fitness level you are at, you ARE worthy of these products so don’t think you have to be a professional to wear compression socks, have a Garmin, wear quality training clothing and sunglasses or train with a power meter.


I hope you enjoy my yummy avocado dip. I am assuming that you will like it since I had an empty bowl by the end of my talk.



Sun-dried tomato avocado dip
1 avocado
1 container Fage 0% greek yogurt
1/2 tsp lemon juice
2-3 tsp parmesan cheese (to taste)
Pinch of thyme
1 tbsp chopped sun-dried tomatoes

1. Combine in container, mix well with fork.
2. Refrigerate.


I received great reviews on my dip creation, alongside introducing many of the athletes to WASA crackers. I absolutely LOVE WASA crackers as they are often my regular pre-training snack (with Smuckers Natural creamy peanut butter) for workouts during the week. Karel likes them as a post-dinner snack, with a smear of hummus and spicy Cabot cheese or Farmers cheese.

To-do's on triathlon/running race week

First off...if you are in the Palm Harbor, Clearwater or Tampa area, you are invited to my talk this evening at the Palm Harbor YMCA.

Did you know that the more volume in the stomach, the faster rate of emptying of sport drinks from the stomach to the intestines for absorption? On the flip side, high intense exercise, high calorie/carb drink and stress/anxiety will slow emptying and may increase GI distress. Want to learn more???...come to my talk tonight at the Palm Harbor YMCA at 7pm. Also a Trimarni creation, Hammer freebies, 110% Play harder discounts will be provided! Email me with any questions.
(Thanks to the Palm Harbor Tri Warriors Triathlon club for letting me speak tonight!)


It's Spring!! Which means for many, it's the start of Triathlon Season!

(1 day before my first Ironman, IMFL in 2006)

(morning of my first Ironman! Can you tell I am excited about the Ironman??)

It still feels like yesterday when I was counting down the days, sleeps, hours and minutes until my very first 140.6 mile event. The memories will stay with me forever but luckily, 6 years and 4 Ironman's later, I still get excited to put my training to the test.

But no Ironman for me this year.

However, that same fire for training and competition burns inside of me and with the triathlon season quickly approaching, I decided to step WAY outside my comfort zone..let me repeat...WAY WAY WAY outside my comfort zone and do an Olympic distance triathlon.

My last Olympic distance was in 2008. Excited for this relatively "Short course" triathlon, I am looking forward to setting up a transition area, feeling my heart beat outside my chest, being around athletes of all different fitness levels but with the same finish line to cross and of course, being finished with a triathlon race in less than 2 1/2 hours.

Karel will be racing a crit in downtown Winter Haven on Sat evening at 6:15pm so after I watchin him race, I will head 20 minutes away to Clermont (as Karel and Campy head home) to stay the night and race the Clermont Triathlon on March 25th.

Here are a few to-do's for race week that I feel are very important for athletes, no matter what race you are participating in and the racing distance:

*5-6 days out - review your training schedule and maintain a very good relationship with food and body. It's better to go into a race feeling slightly overtrained than to try to squeeze in 2-3 more hard workouts that may limit your performance on race day. Focus on consistent eating, combining carbohydrates with protein and fat and staying hydrated. Limit simple sugars and focus on recovery nutrition (even if you are tapering all week). Do not try to "drop" pounds on race day. Give your body a big thank you for allowing you to get to race week, feeling confident and strong to put the training to the test.
*4 days out - Review past training logs. Have an idea of your paces for your upcoming sport, with an idea of pace, perceived exertion and heart rate and/or power for different distances and intensities. Keep in mind that racing isn't about the fastest person but who slows down the least. Regardless of what you feel you want to do on race day, your race day plan is 100% dependent on your current fitness level, which relfects previous training.
*3 days out - go over your packing list. don't wait until the last minute to tune-up your bike and make sure that your race day outfit is washed. Check and re-check everything you need for your race race, today, knowing that in the case of an emergency, you still have 2 more days to get last minute items. Don't let stress wear you down on race week. use today to plan ahead so you can sleep restful and relax on the days leading up to the race.
*2 days out - Take the day off from exercise/training and if you need to move, go for a leisurely walk. Do yoga to stretch the body and a light massage (not deep tissue) along with epson salt bath is encouraged. Review all course maps (ex. expo, transition area) as well as the race schedule. Mapquest all directions so you know exactly where you are going and double check any reservations. Write down your schedule/plan so you know exactly what you will be doing, eating and going from the time you leave your house, until the time you cross the finish line. Not a planner? Start now.
*1 day out - after a quick warm-up for the race (as early as possible, not sacrificing sleep but not wasting the day away) and a filling breakfast, spend 30 minutes reflecting on the past few weeks and visualize yourself in the race. Keep in mind that races rely on mental and physical strength but in more cases than not, it's your attitude and mentality that will allow you to feel confident no matter what the day brings. Review the weather so you can be prepared for any condition. You can only control the controllables..don't waste your energy on things that are out of your control.
*Race day - Have fun, enjoy getting out of your comfort zone and don't be afraid to push your limits. You signed up for the race and you did the training. Don't compare yourself to anyone. This race is all about you! Don't forget to thank the volunteers.

Top 10 Powerful foods

Feeling strong today? Check out my top 10 powerful fooods! #performbeautifully @Oakleywomen
Top 10 Powerful foods

Healthy Aging Food Strategy

Yummm. Mixed roasted vegggies and fresh red chopped potatoes, tossed in olive oil and seasoned with parsley, pepper, a pinch of sea salt and a sprinkle of sesame seeds. Cooked at 425 degrees until golden brown, this is an easy way to "cook" without having to stand around in the kitchen.




In the April 2012 issue of Environmental Nutrition, I enjoyed reading through 12 anti-inflammatory eating approaches on pg 4, in order to reduce risk of age-related chronic diseases and promote healthy living.

According to the article, "in order to reduce inflammation, aim for optimal diet patterns. Follow a diet rich in whole foods, including carbs such as whole grains, fruits, fats like nuts and avocados, protein sources such as fish and legumes and include regular exercise and don't smoke. All simple lifestyle practices that seem to "cool down" inflammation, according to a 2006 review published in the Journal of the American College of Cardiology. "

"Conversely, researchers found that a diet high in refined starches, sugar, sat fat, trans fat and low in fruits, veggies, whole grains and omega 3 fatty acids appears to turn on the inflammatory resonse. "

My favorite part of the article was at the end..
"Your best bet to reduce disease risk is to include an array of plant foods in your diet in order to gain the benefits of their interactive and naturally occurring nutrients and phytochemicals which can tamp down chronic inflammation and promote optimal aging."



Here are the 12 eating approaches listed on pg 4 for a Healthy Aging Food Strategy.

1. Balance your calorie intake to maintain a healthy weight.
2. Load your diet with a variety of fruits and veggies - in every color, size, texture and shape to provide a range of nutrients and anti-inflammatory compounds.
3. Choose carbs that are less refined and high in fiber - such as unsweetened fruits, veggies, whole grains, including whole wheat, oats, quinoa, brown rice, bulgur and barley.
4. Focus on eating more fish and seafood, such as shrimp, crab, and scallops - shoot for at least 2 servings per week. Don't over-do animal protein intake by consuming excessive amounts of red meat, poultry, eggs and dairy products.
5. Include more plant proteins - such as beans, lentils, peas, soy foods (ex. tofu, soy milke, edamame) and nuts.
6. Select healthy fats - like extra virgin olive oil, canola oil, nuts and avocados. Minimize sat fat from meats and dairy products and trans fat found in processed foods like French Fries and snack foods.
7. Boost omega-3 fatty acids - through seafood choices like salmon, sardines and herring and plant sources such as walnuts and flaxseeds.
8. Flavor your foods with anti-inflammatory spices and herbs - such as garlic, green herbs, ginger, black or red pepper and turmeric.
9. Drink green, white or black tea (Unsweetened) more often.
10. If you drink alcohol, enjoy red wine in moderation - one glass per day for women, 2 glasses per day for men.
11. Enjoy antioxidant rich dark chocolate - at least 70% cocoa in small amounts, up to 1 ounce as a treat.
12. Avoid foods that are refined, overly processed and low in nutrients - such as those made with white flour, sugars and refined oils, including donuts and sugary cereals.


The advice sounds simple and easy to follow. No long list of bad foods and it seems as if variety is key. To get started on your journey of healthy aging, as well as just feeling better both with activity and in daily life activities, try assessing your current diet and finding areas that you can work on today, to make for a better tomorrow. Make small modifications that make an impact. The idea is not to cut out food nor to just add food. With a few swaps and replacements you may find yourself feeling more control over your eating, appetite and cravings during the day, thus benefiting your workout routine, your sleeping pattterns, your relationships with others and how you are living your life.

Campy on the mend

What an eventful last few days....
On Thursday afternoon, I took Campy to the vet and the diagnosis was that he needed to get his anal glands expressed. Lovely.
Scared to put Campy under, I have been putting off getting his teeth professionally cleaned for the past year. I figured now is the best time as I fear putting it off too long would only hurt campy's health in the long run.
Of course, I asked all the important questions that any good doggy-mommy would ask "When can I pick him up, how long will he be under, can I bring a blanket for him?"

Combined with teeth cleaning and getting his anal glands expressed, Campy also had an ear infection that needed looking into as he is a bit too squirmy (even with a muzzle) and previous medications have not helped. Oh, we also decided to microchip him as well.

Poor Campy. He thought he was going for a car ride with Karel and instead he was going to that scary place that he would rather never see again.

I've recently been taking Campy to the Bartram Park Animal Hospital and the vet and techs are extremely nice. I like the feeling that they care about Campy almost as much as me...not possible for anyone to love campy more than I do.

Because of schedules on Fri, I went to the Y at 5am for strength and swim and headed straight to the hospital (I try to get there between 8 and 8:20am) at the beach. Karel rode the trainer and then took Campy around 9.
From 9-1 Karel and myself were just texting back and forth...missing our little furry one.

To keep me busy, aside from seeing some very interesting patients, I did another demo at the hospital for National Nutrition Month. This time it was on a plant-strong diet, demonstrating ways for individuals to eat more plant-based protein, thus more variety in the diet. This time around, I had very positive feedback. Perhaps because I never once mentioned the word "vegetarian" and like always, I never talk about bad or off-limit food. Therefore, I tried to express my excitement for many different options to increase protein in the diet, and even had a sheet showing how someone can consume 90grams of protein a day on a lacto-ovo vegetarian diet (but without those words of course).



Finally around 2pm as I was looking up charts for my patients, I heard from the vet. Campy was awake and in recovery. Phew...I called Karel and we couldn't wait to see him later.

I got off work around 4 and stopped by the grocery to pick up a few things (killing time that is....)
Finally, it was 5:30pm and I was allowed to pick up Campy.

The tech told me that campy would be tired, in a bit of pain and wouldn't be his normal self. Campy ran to me when he saw me and he was full of energy.
Well, that wore off fast. I guess anything to get him out of there, in his mind :)

Later that evening, Karel and I had an event at a new bike shop to attend and it was incredibly hard to leave campy.



Karel was super thoughtful and gave Campy a new "bear" (we refer all toys for campy as "bears"). Campy loves it.


So, what's a doggy mommy to do when Campy is in recovery mode...take pictures!!!
I just love this little guy...can't wait to get my running partner back!

"Everything in your life is a reflection of a choice you have made. If you want a different result, make a different choice."

Thanks Kim for sharing this fantastic quote! Life is all about choices.
"Everything in your life is a reflection of a choice you have made. If you want a different result, make a different choice."

Oakley Women Sunglass review

In case you missed it, Oakley Women is launching another Oakley Women "perform beautifully" contest. Check it out @Oakleywomen on facebook for more details. While you are on facebook, don't forget to LIKE my Trimarni Coaching and Nutrition page for updates on reseach, motivational quotes, cute pics of Campy and lots of other tips and suggestions.

If you feel you perform beautifully on a daily basis, be sure to submit your entry for a chance to win an amazing, once in a lifetime trip to Napa Valley and a year full of fabulous swag on the perform beautifully page from Oakley Women facebook.

As you may know, I am a long-time Oakley Sunglass wearer. Karel introduced me to Oakley the minute we met..okay, maybe a few days later, and I was hooked. Having a chance to be an Oakley ambassador has been absolutely amazing as I have had so many opportunities to learn about the sunglasses and the importance of quality in the Oakley line of glasses and gear.

I had one pair of Tifosi sunglasses when I met Karel and of course they were pink. They were also cheap and who knows about the research behind Tifosi if they were safe for my eyes and skin from sun damage, if they could withstand my active lifestyle and if they could hold up during my Ironman training. Once I tried on my new pair of Oakley's (which were also Pink - Half Jackets), I was in love and never once went back to any other pair of sunglasses.

Many women choose sunglasses for a logo or a name or perhaps the style. Once thing that scares athletic/active women is breaking their sunglasses while exercising or training.

Let me tell you something...Karel has been involved in many crashes as a cyclist and not one pair of Oakley's have been affected in a crash. Karel, on the other hand, has had his experiences with some major road rash but the Oakley's were always A-ok.

One thing that may surprise you with Oakley sunglasses is that they won't slip off your face or move. They are comfortable and not tight around the ears. Depending on the style and your face, I have had great success with my glasses being able to fit under visors/hats as well as fitting comfortably around my ears with a biking helmet or aero helmet.

Testimonial...I have worn three different pairs of Oakley's in my last 4 Ironman races and training....
Half Jackets
Radar
Commit
IMKY

IMWI

KONA #2 (2011)


I wanted to share some of my favorites with you as I have received many emails over the past few months, mostly from active women (and men) who are seeking a new pair of sunglasses. Most people tell me they are ready to spend the money on Oakley's but in my mind, why not spend the money on something of great quality, made in the US and to fit your active lifestyle?
Here's a bit about the sunglases from the
Oakley Women website:
All lenses are made with High Definition Optics® (HDO®); for clarity and impact resistance that meets ANSI Z87.1 standards. The contours of 8.75 base lens curvature extend peripheral vision and improve side protection, and our Plutonite® lens material stops all UV cold. We enhance every lens with a permanent coating called Oakley Hydrophobic™, a marvel of science that repels dust while maintaining a smudge-resistant barrier against skin oils, finger prints, lotions and sunscreens and even repels water to prevent streaks and sheens from corrupting your vision.

If you manage to get hold of this coveted design, the first thing you’ll notice is the low weight. Our stress-resistant O Matter® frame material makes it possible. Slide the sunglass on and you’ll feel a Three-Point Fit that touches only the sides of your head and the bridge of your nose, and does so with Unobtainium® components that increase grip with perspiration. The geometry is optimized for women, so don’t be surprised if Commit fits and feels better than any sunglass you’ve ever worn.
•Optimized peripheral vision and side protection of 8.75 base lens curvature
•Comes standard with Oakley Hydrophobic™/Oleophobic anti-smudge lens coating on all lens options
•Comfort and performance of Three-Point Fit that holds lenses in precise optical alignment
•Optical precision, performance and impact resistance that meets ANSI Z87.1 standards
•UV protection of Plutonite® lens that filters out 100% of UVA/ UVB/ UVC & harmful blue light up to 400nm
•Glare reduction and tuned light transmission of Iridium® lens coating
•Interchangeable lenses to optimize performance in any environment
•Available with Oakley prescription lenses
•Durability and all-day comfort of lightweight, stress-resistant O Matter® frame material
•Patented hydrophilic Unobtainium® earsocks and nosepads ensure a snug, secure fit, and increase grip with perspiration
•True sports performance frame optimized for Women’s fit
•Metal icon accents
•Protective sports-specific Oakley Soft Vault included with capacity for extra lenses

(Wondering if you need polarized glasses? I learned the polarized glasses are mainly to reduce glare...not for enhanced clarity. So unless you are going to wear your glasses near wet areas/surfaces, this is not a necessary feature. However, it's all about personal preference as many people do like the polarized look through the lenses. Also, Oakley makes prescription glasses for all styles so this may be something you would like to consider. If you have questions regarding prescription glasses, let me know. My dad is an eye doc and has a pair of Oakley prescription glases and uses them for running and for day wear).

Now, I realize that is a lot of info so here are a few of my favs to help you find the best pair of glasses to fit your needs.

STYLE
IDEAL


-For a sporty look to fit your active lifestyle. I don't find these comfortable to train in so I would recommend these for showing off your active lifestyle without having to do much activity in them. My face is small so perhaps these glasses may work for you if you want to run in them.

DRIZZLE


-If you want a stylish pair of glasses for running, I HIGHLY recommend the Drizzles! MY absolute FAVORITE pair of stylish glasses and YES, you can train in these for running! I also like the Overtime as both glasses will NOT slip off your face! I even did Yoga in both pairs of glasses and they never moved. Super comfortable for my small face.

MISS CONDUCT - Team USA edition


-I have not tried out MISS CONDUCT but my Oakley ambassador friends LOVE LOVE LOVE these glasses. They say they are perfect for all activities. I am just in love with the Team USA look...I can't wait to get a pair of these on my face!


SPORT
Going back to the idea of breaking your sunglasses or messing them up when training....let me tell you something about Oakley.
This isn't a company that makes gear for the sedentary. Oakley knows how active you are, whether you are a triathlete, runner or cyclist or just enjoy yoga or playing outside with your kids. Field tested, laboratory tested and heavily researched, Oakley doesn't mess around when it comes to making sure the sunglasses that you are wearing support your active lifestyle.

Consider this..
Many cyclists wear Oakley. You see them on Tours on TV and in magazines, they love Oakley's. Imagine racing your bike for 5,6 or 7 hours, day after day. If you have a pair of sunglasses that is not of good quality, bring on the headaches, eye/brain fatigue and pressure in the head..all due to poor quality sunglasses.
From an Ironman perspective, I figure on race day I am wearing my Oakley's for about 10 hours straight. From around 8:05am until 5:00pm, I am wearing sunglasses on my face, in addition to a helmet and then a visor. That's a long time to wear sunglasses. Again, a lot can happen in 10 hours and in addition to safety for my eyes, if a pair of sunglasses is causing me pain or discomfort, how can I focus on my race?
Here are a few of my favorite sunglasses...

Half Jacket


Flak Jacket


-I have experience wearing the Half Jackets. To me, the difference is the lens. With my small face, I really like the shape of the lens as it doesn't hit my face, around my cheeks. Oakley has worked really hard thanks to feedback from consumers, on their ear and nose pieces and thankfully, no more hair catching or rough edges. I also like that I can change my lenses for any Oakley's. Karel is a fan of Jawbone and he is constantly changing the lenses, especially for evening riding (clear lenses) or morning racing/training. I feel the Flak jacket and Half Jacket give an athlete a very sporty look, screaming "competitive" but also confidence and the ability to succeed.

Radar

-Now these scream competitive and that is what I LOVE about them. Karel got me these about two years ago and he told me these were my racing glasses. Something about these glasses just yell "I'm ready for action!" I love that Oakley glasses have a flavor to them that not only fit your needs but also your style. Whereas some women may prefer the Drizzles for a running race, there are others who may want a flashy sunglass like the Radar's. Whatever your style, that's what works for you. The idea is that you are paying for quality and that it enhances your lifestyle.


Committ


-By far, this is my favorite pair! I have two pairs (brown and white) and would LOVE to get my hands on the Team USA special edition. For my small face, this pair fits me the best and often I have to touch my face when training, just to make sure they are still on. Oakley lenses do not fog up so the lenses are always clear. The glasses are super light which is great for when I am doing a long training workout. Also, the ear pieces are firm so they don't move on your face but do not cause any extra pressure. Really, these are my absolute favorite and no matter what time I am training, I wear my Commit sunglasses. They also have a little bit of style to them so for someone who is wanting a pair to wear in training and for daily lifestyle, I would say that you could certainly pull off the brown or white pair of Commit.


Please let me know if you have any questions regarding the sunglases that Oakley has to offer, where to buy or any other concerns that you may have.

Thanks for reading!