Essential Sports Nutrition


Happy Valentine's Day!

I think we all recognize that we should give love on a daily basis to the people in our life that mean the most to us.

Although this holiday can make it easy for us to go out of our way for the ones who we love, we should not forget that the most important person in this yourself. It's not selfish or arrogant to love yourself and with all the body bashing that you may do on a daily basis, it's time to give a little xoxo to your body.

Sit down and write yourself a thank you letter. This experience will change your life.....or at least change the ways you think or act with your body.

Here's one of my letters:
Dear Body

Here's a poem I found that may help you get started:

Let’s start a revolution.
Let’s be BOLD.
Let’s love our tummies,
our wrinkles, and curves.

Let’s celebrate our hips and thighs
And all the parts of us that magazines say
are too big or too small.

Let’s applaud our flaws and scars,
and enjoy that we don’t have to be
air-brushed perfection.

Let’s say “I love my body”
and mean it,
and feel comfortable in our own skin.

Let’s eat a meal and not feel guilty,
and exercise because it feels good.

Let’s listen to our bodies
and follow our intuition.

Let’s set our own
standards of beauty-
and open our eyes
to how gorgeous
we already are.

- Unknown

And after you write your letter you will need a yummy dessert to feel great about. Here's my Good-for-You Brownie recipe. 

Lastly - I want to send a big thank you to all the inspiring Trimarni nutrition and coaching athletes that have come into my life.... wanting to improve health, change body composition and/or improve performance. Thank you for letting me into your life and for the opportunity to help change your lifestyle.


Endurance swim workout, beets and sport nutrition articles

It's not hard to get me in a pool at 6am in the morning. I have been "a swimmer" for almost 20 years and I don't think I have gone more than 2 weeks without swimming in the past 20 years. I love being in the water - it's my comfort zone. Sure, I have my ups and downs with swimming and some weeks I am ON and have great workouts and others, I'm just happy I am in the water and still enjoying swimming. But, I'm sure you will agree that a new swimming accessory makes it easy to get excited for a workout.

Thanks Nootca for sending me and Karel new swim caps. I absolutely love silicone swim caps because they fit well and don't break like the other "racing" caps out there. This cap fits my head perfectly so I think if you have a larger head, this cap may be a bit tight or won't fit around your ears properly. However, I feel this cap will fit most people and you will really like it.

The swim set was great today at Master Swimming - just what I needed. Lots of variety and yards. 

1000 warm-up - stretch it out

Main set 2x's:
(rest as needed)
200 EZ
150 moderate
100 fast
50 all out

200 EZ
150 moderate
100 fast
50 all out

200 EZ
150 moderate
100 fast
50 all out

100 cool-dowtn. (I did an extra 400 as I was having one of those days and wasn't ready to get out to start my strength training). 

Total yards above: 4100
(if you are a new swimmer or training for shorter distance, I recommend 500 warm-up and do only 1 round of main set for a 2100 main set)

I have a few articles published that I wanted to share with you for your reading pleasure. As always - send an email if you have any questions on a topic or individual concern to

Inside Scoop on Sport Nutrition

Triathlete's Kitchen - BEETS (my new monthly column on

(in case you missed it - my beet smoothie recipe.)

Train Smarter to Reach Success Faster

Lastly.....I am SO excited about this!!!

Are you in the Southern California, Boulder, or Dallas area and interested in becoming an Oakley Women Brand Ambassador? Oakley is giving 200 lucky winners the opportunity to attend an exclusive VIP Oakley Progression Session, in which they will be on the search for our newest ambassadors.

Visit for details on the Oakley Progression Session events in these areas and to enter for your chance to win! 

I look forward to seeing you there and having you take part in my nutrition seminar, along with an awesome yoga session with the amazing Lacey Calvert and Cari Shoemate to lead you in an awesome boot camp class. I am so lucky to be an ambassador with the other inspiration Oakley Women ambassadors and I hope you can be one too!

Feeling spicy?

Here are my favorite herbs and spices for you to enjoy. #oakleypbc
Feeling spicy?


Heart happy homemade raw bars

Last Wednesday I had a great time with Baptist HeartWise for Women and News4Jax for our live segment on making healthy changes in the diet. I believe in a good-better-best system which I was taught in my internship by one of my preceptors who specialized in eating disorders. Always being taught of the best, right and perfect ways of eating due to nutrition guru's being the "experts" on everything nutrition-related, I really learned to appreciate this more practical and realistic way of eating. I hear all the time of people who talk about good and bad food, eliminating food and just eating in a way that seems extremely strict. In understanding that we want to make changes for a healthier lifestyle (long-term healthy living), the good-better-best system is a great way to not feel pressure to change everything at once. Although we all want things to happen yesterday when we want the results today, life is a journey, not be rushed but far too often, people waste days to make progress and then get frustrated when they feel defeated by not sticking to unrealistic, extreme, short-lived eating and exercise plans. 

Before our LIVE segment, Melanie and I did a taped segment at Winn Dixie where we shopped around for a healthy food options in both the perimeter and aisles. We focused on things to look for in food and what to de-emphasize as well as emphasize. No need to have an off-limit food list when it comes to healthy eating. When you eat a balanced diet, there is room for "extras" - not a lot, but still room. 

HERE is the link to the taped segment.

HERE is the link to the LIVE segment. 

And what grocery shopping segment would be complete without a yummy homemade bar recipe???

This was a creation I made for the segment and approved by everyone who has tried it. I hope you enjoy it! Karel has been yumming a lot as he is snacking on it all day at work :) Looks like I need to make another batch!

Heart-happy Raw Bar Recipe (no cooking/baking required!)

1 cup instant rolled oats (dry)
1 cup medium pitted prunes
1/2 cup dried apricots
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp cloves
1 tbsp unsweetened coconut (shredded - which is included in nutrition analysis) or ground flax seeds or chia seeds
1/4 cup each - cashews, peanuts, pecans, walnuts (unsalted) - recommend to buy in bulk (ex. Winn Dixie, Trader Joes, Publix or Whole foods)
1/4 cup pumpkin seeds (unsalted)
1/4 cup honey (use a little cooking spray in measuring cup to help honey easily pour from cup into bowl)

1. In food processor (ex. I used the Ninja processor) combine oats, prunes, apricots and spices (including coconut). Pulse 5 times, for 1 second each pulse. This should make a sticky paste. Empty into large cooking bowl.
2. Combine 1/4 cup of each nut (not pumpkin seeds or honey) in food processor and pulse 4-6 times for 1 second each, until nuts are chopped but not finely chopped. Empty into large cooking bowl with sticky paste.
3. Add pumpkin seeds and honey to bowl and mix with clean hands until evenly combined.
4. Press on small cookie tray sprayed with a little non stick spray (it's ok if the bar doesn't cover the entire cooking tray. Bars should be thick enough to reach the top of 3 of the edges. Press down with palm of hand (use a little cooking spray on hands to help prevent sticking).
5. Place cookie tray in freezer for 1 hour. Keep in refrigerator in air-tight container or baggie for up to 1 week (if they last that long). Bars may not stick together if left at room temperature but they will still taste great!

Nutrition facts:
Servings: 16
Serving size: 1 bar

Calories: 130
Fat: 6g
Saturated fat: 1g
Monounsaturated fat: 2.5g
Carbohydrates: 17g
Sugar: 9g
Fiber: 2g
Protein: 3g


Asparagus Casserole

Last week was filled with talks, talks and more talks. It all started on Monday for News4Jax and ended on Friday at the hospital for a busy day of clinical nutrition, seeing patients in the hospital.
On Wednesday evening I spoke about "Train smarter to train harder and reach success faster" to the Hammerhead Triathlon Club. Trek Travel also gave a great talk about their upcoming triathlon training camps which I am super excited about. Karel and I (and his boss Jeff) may have the opportunity to attend a camp this April if all the pieces fall into place so I will fill you in with more details as I feel this is a great opportunity for triathletes of all levels. 

I made some yummy granola bars to give out at my talk as I hate speaking to athletes with hungry bellies. The balls were super easy to make - in a ninja blender (food processor) I combined peanuts, cinnamon, ginger, cloves, oatmeal, prunes, apricots until chopped (not finely) and then in a bowl I added pumpkin seeds and honey. I will give you a yummy recipe soon for my homemade raw bars that I made for my TV segment on Wed. 

Tuesday I had the opportunity to speak to a room of 8th graders for Career Day at Baptist Medical Center Beaches (where I work PRN as a clinical RD). I am always excited to wear my fav tshirt "Trust me, I'm a RD" and I had a blast talking to the kids about all the careers as a RD - speaking, writing, clinical, sports and counseling came to mind but the opportunities are endless. I highly recommend anyone who is interested in helping others with diet and healthy living to seek out a career as a RD and take the steps to earn your credential. It is not an easy or quick road but it will be worth it!

By the time I got home on Friday and finished some work for my business, I was pretty exhausted....nothing that a good night of sleep can't fix but "cooking" was not on my mind. However, I know how good real food makes me feel so it is one of situations where I need to think of the outcome and how it will make me feel after I eat than to think about how tired I am to take a few minutes to prep a nourishing me, fuel my body and most of all, reward my body for what it allows me to do on a daily basis. I didn't become exhausted from doing body lets me live a very busy, active and great lifestyle and I owe that to consistent eating and sleeping. 

This casserole is super easy to make! You can certainly add your creativity and use whatever veggies or protein you want. Enjoy my latest yummy creation!!
This serves 2-4 (depending on servings) - we also had rice with this meal. 

1 bunch asparagus (washed and 1 inch stems removed)
Purple onions (about 1/2 medium sliced)
Yellow and red pepper (1/2 large sliced)
Mixed frozen veggies (oriental mix - I used enough to just cover the bottom of the dish)
4 eggs (2 whole, 2 whites) + ~1 tbsp greek yogurt (chobani) (scramble together)
Seasoning - pepper, chili pepper
Almonds for a crunch on top
Shredded cheese
Olive oil

1. Preheat oven to 375 degrees. Steam asparagus in pot or in microwave (I did in microwave in large bowl w/ an inch or two of water on "vegetable" setting). Chop into pieces after steaming.
2. Drizzled olive oil on casserole dish (about 2 tsp or so to lightly cover. 
3. Place frozen veggies on bottom of dish. Then place asparagus, onions and peppers on top. Sprinkle with seasonings. 
4. Pour scrambled eggs over dish (slowly - you will not cover the veggies - this is OK). 
5. Top with almonds and a  little shredded cheese.
6. Bake for 45-50 min or until eggs are firm.