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Showing posts from November 12, 2017

Vegan-friendly holiday dessert tips

Ooey Gooey Double Chocolate Teff Cookies (gluten and vegan free) The holidays can be overwhelming, especially if you have dietary restrictions. For all my vegan or dairy/egg allergy friends/followers, there's a good chance that you will feel deprived of the many delicious desserts offered to you, filled with ingredients that you can't (or should not) eat. While your reasons may be for ethical, religious, moral or health, the holidays are for everyone, regardless of your dietary needs. Everyone deserves to yum! In my recent issue of Food and Nutrition (Nov/Dec 2017) on pg. 23, there was a great article titled "Mastering Vegan Baking." I wanted to share a few ingredient swaps from the article, to help you make eight traditional desserts, vegan friendly. Whipped cream - Combine full-fat chilled coconut cream, powdered sugar and vanilla extract. Tiramisu - Extra-firm tofu blended with raw cashews, sugar and lemon juice. Flan - Extra-firm silken tofu paired with

The underestimated celery plant

History has taught us that plants were commonly used for medicinal reasons, either to cure or reduce symptoms from an illness. Still today, there's no denying that food can be our medicine. Back in the 1600's, in ancient Egypt, Rome and China, celery was medicinally used to treat health issues, like arthritis and indigestion. Rich in water and a good source of Vitamin K, Celery provides antioxidant and anti-inflammatory effects, thanks to it's many phytochemicals (ex. phenolic acids, flavones and flavonols). Although commonly recognized as a "diet" food, with every crunch, you are also providing your body with a great dose of nutrients, like vitamin C, potassium, folate and vitamin B6. I love celery as each stalk provides a nice crunch. And despite containing only around 35 mg of sodium, somehow the slight bitterness tricks the taste buds to make you believe that you are eating something salty. Whether you enjoy your celery as "ants on a log" or cho

Don't be afraid to ask for help

When Trimarni Coaching and Nutrition LLC became an official business, I was given a lot of advice about starting a new business - some advice was helpful, a little was discouraging and a lot of it was overwhelming. But the best piece of advice that I was given was "don't try to do everything. Ask for help." Many people do not like to ask for help as it can be seen as a sign of weakness, there could be fear of rejection or feelings of not being good enough. Some people just don't like to ask for help due to pride or ego. But this piece of advice encouraged me to focus on what I was good at (ex. coaching and nutrition) and to let others help me in the areas that I knew nothing about (ex. accounting). Still today, I don't mind asking for help as I like to collaborate with professionals who specialize in areas that I am not an expert in and I can learn from others. There's nothing foolish or inadequate about not knowing it all. Asking for help, whether it&

Athlete expectations during the holidays

For athletes, there are many challenges to navigate around during the holidays. It can be difficult to stay consistent with training because you are off your normal regime and your healthy diet is sabotaged by so many oh-so-good family tradition eats and treats. While some athletes have no trouble skipping workouts and indulging in sweets during the holidays, it's common for athletes to feel anxious about the many changes in the normal routine. While your frustration is not understood (or supported) by your non-athlete family members, you still feel that it is important to meet your expectations during the holidays.  So what's an athlete to do?  Do you say good bye to all good habits and let loose until the New Year? Do you refuse to change your routine because you need the control and stick to strict eating and structured training? Because every person should dedicate time to exercise for health on a daily basis and should focus on eatin

The 30% grade climb

Back in early August, on day one of the Purple Patch Greenville camp, Karel was shown a new cycling route by Greenville locals George Hincapie and Christian Vande Velde, accompanied by  Cadel Evans and two other PPF campers (Duncan and Emily). Although a beautiful route, I aslo remember Karel telling me that this route was the "the hardest climb in our area....and he is so excited to show it to me." I guess it's more fun to suffer together than alone. Well, a few months passed by and Karel kept telling me about the really "fun" cycling route that he really wanted to show me. I figured it couldn't have been that bad as Karel, Duncan and Emily covered the climb on their triathlon bikes and I do love to climb (especially on my road bike) so eventually, I told Karel that it was time for us to check out this climb. On Friday morning, Karel and I drove to Hotel Domestique for the start of our ride. The weather was cool but the wind was strong. We dressed