Trimarni Coaching and Nutrition

  A few weeks ago we visited Sky Top Orchard in Flat Rock, NC. A place we’ve biked by in the past but have never visited in our 8 years living in Greenville, SC.  While the process of collecting a variety of apples from the tree was satisfying, I felt sad seeing all the wasted apples on the ground. Although some were rotten, there were many that were perfectly imperfect. I made the effort to hunt on the ground, filling over half our bag with hidden gems found under the trees. Nature isn’t perfect and neither is produce. I'm happy to report that we were successful in eating, baking and cooking almost all of our apples from the orchard. We only have five left from this big bowl.  I'm thankful that Joey created the perfect apple cobbler recipe for our newsletter to inspire us to bake with our apples. I hope you enjoy this delicious recipe. Thanks Joey!  Apple Cobbler By Joey Mock, RD, LD, CLT Apple picking season is nearing an end in the Carolinas but there is stil...

  Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products. For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber.  If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy! Thank you Joey for including this recipe in a past  Trimarni Newsletter .  Ingredients 1 ½ cups AP or whole wheat flour 2 tsp ground cinnamon 2 tsp pumpkin pie spice* 1 tsp baking powder ½ tsp baking soda ¼ tsp sea salt 1 cup pure pumpkin puree ¼ cup butter, melted ½ cup vanilla Greek yogurt ½ cup maple syrup 2 eggs 1 tsp pure vanilla extract 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkli...

  Today is the first day of fall! It also happens to be Karel's birthday (shhh - he doesn't want to make a big deal of it 😉). In our recent weekly newsletter, Joey shared a delicious energy ball recipe with all the right ingredients to warm your belly on a crisp fall day. Enjoy!  Pumpkin Chocolate Energy Balls By Joey Mock, RD, LD, CLT With Fall comes thoughts of crisp mornings, colorful leaves, apple picking, and, if you enjoy pumpkin, getting your seasonal pumpkin fix. These no-bake energy balls make a delicious, quick, and convenient snack while offering the nutrition benefits of pumpkin (like vitamin A, potassium, and fiber) and pumpkin seeds (like magnesium, zinc, iron, potassium, and fiber). This recipe makes about 20 balls (using a 1 ½ Tablespoon cookie scoop to portion out the mixture). Ingredients 2 cups oats ½ cup canned pumpkin puree ¼ cup almond butter ¼ cup flaxseed meal ¼ cup pumpkin seeds 1 ½ teaspoons vanilla extract ½ teaspoon cinnamon ¼ cup maple syrup ¼ cup...

For athletes experiencing an increase in training volume, granola makes for a delicious and nutritious energy-dense food to help with meeting carbohydrate and energy needs. Granola makes for a delicious topping to yogurt or to enjoy by the handful. In our recent newsletter, Joey shared her scrumptious granola recipe. After she shared it with me, I immediately replied "I need to make this!"  Homemade Granola By Joey Mock, RD, LD, CLT This is an easy to make and delicious homemade granola recipe. Grab a handful and eat it as it is for a snack or add it to cereal, yogurt/smoothies, or top a salad with it. Mix up the nuts/seeds and dried fruits for variety each time you make it. Ingredients 4 cups old-fashioned rolled oats 1 to 1 ½ cups raw nuts and/or seeds (pecans, walnuts, almonds, pumpkin seeds, etc) ½ teaspoon fine-grain sea salt ¾ teaspoon ground cinnamon ½ cup melted coconut oil or olive oil ½ cup maple syrup or honey 1 teaspoon vanilla extract ⅔ cup dried fruit, chopped ...

You've been there before. You are minding your own business, enjoying your leftovers during your lunch break. And then it happens. Either you overhear it at the table next to you or the conversation you are in suddenly changes topic. Fat shaming. Diet talk. Body image. I shouldn't be eating this, I am so bad. My friend started this new diet and she lost so much weight. I wish I could eat that but it's off-limit in my diet. Ugh, I must have gained 20 lbs over vacation. Did you see how much weight ___ lost/gained? I could never eat as much as you do or I would get so fat. I start my diet on Monday, who's with me? Working in a body-inclusive environment is not the norm as much of the workplace culture is submerged deep in diet culture. Despite feeling uncomfortable in this type of environment, it may be difficult to avoid these situations. To change the culture at work and to help others build a healthier relationship with food and the body, here are a few tips: Set your ...

  Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE. Ingredients 1 block (14 oz.) extra firm tofu ⅓ cup plain bread crumbs ¼ cup panko ½ tsp salt ½ tsp paprika ½ tsp parsley ½ tsp garlic powder ¼ tsp sage ⅛ tsp onion powder 2-3 dashes cayenne pepper (optional) Freshly ground black pepper to taste 1 egg, lightly beaten ½ cup low fat milk 3 Tablespoons all-purpose flour Cooking spray (olive or canola oil) Coconut oil (optional) Your favorite barbecue or sweet chili sauce (optional) Preparation Preheat oven to 400 degrees F. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside. In a medium bowl, mix together breadcrumbs, panko, and seasonings. In another small bowl, mix egg and milk together...

I really enjoy making soup because it's an easy way to add a lot of vegetables to one recipe. Plus, you give the taste buds an overwhelmingly good feeling with each slurp.  My first attempt at Broccoli Potato soup was a big success. I hope you enjoy it. Don't forget to yum! Ingredients 1 yellow onion 2 tbsp Olive oil  4 cloves garlic (minced) 4 medium sized golden potatoes (peeled and diced) 1 large carrot (peeled and chopped) 1 celery stick (chopped) 5 cups vegetable stock + 2-3 cups water 2 broccoli florets (chopped) Pinch of red pepper flakes  1/2 tsp turmeric  Pepper (to taste) 4 tbsp nutritional yeast Instructions Preheat a large cooking pot over medium heat. Sautee the onion in olive oil until slightly golden.  Add the celery, carrots, pepper, turmeric, red pepper flakes and stir.  Add the vegetable stock.  Add the garlic, potatoes and broccoli. Stir to combine.  Add water until vegetables are covered with liquid.  Cover with lid and co...

                                        I love blueberries. I can easily go through a carton a day in the summer. But now that it is late September (insert tear), local fresh blueberries won't be stocked on the grocery store shelves until next blueberry season (which runs from April to late September). But if you are a blueberry lover like me, we can continue to get our fix in the frozen food section. Yay for frozen blueberries! If you are concerned that frozen fruits and veggies are not as nutritious as their fresh counterparts, I have great news for you. When fruits and veggies are picked and frozen at peak ripeness, they retain a comparable nutrient profile compared to fresh. And if you consider where most fruits and veggies come from (often on the other side of the world), frozen fruits and veggies can actually retain more nutrients when they are frozen compared to fresh. To optimize ...

  The avocado is a stone fruit that has a creamy texture. It grows in tropical climates. Unlike most fruits that are rich in carbohydrates, the avocado fruit has a high content of fat. It may seem strange but there was a time when American's weren't familiar with the avocado. It took some time and a lot of great marketing for the avocado to become popular in the USA.  Over the past 15 years, American's have fallen in love with avocados. This fruit has become so popular that according to  statista.com , nearly 2.6 billion pounds were consumed by Americans in 2019.  Although once a rare treat, avocados can be purchased year round at local grocery stores and are on most restaurant menus and are featured in many fast food chains. At this point, most people have come to expect it as a given that no matter where you eat, you can find a dish with avocado. More so, people are willing to pay between $6-$18 for sliced (or smashed) avocado on a piece of a bread! According to CN...

With warmer weather in your near future (fingers crossed), you may be looking to enjoy a meal or two outside. Whether it's a family backyard cookout or a picnic with a friend at the local park, here are a few tips to keep your picnic meal nutritious and safe. If you plan to be outside for several hours, choose foods that won't melt or spoil easily. Good options include raw or cooked firm vegetables, chopped fruit, cooked grains, cold pasta salad, beans, popcorn, pretzels, hummus and trail mix.  Consider going meatless with plant proteins that hold up well in hot conditions. Options include beans, lentils, tofu or tempeh. You can mix into a beautiful salad or your go-to grain dishes.  For a savory-sweet dessert, consider cheese alongside dried and fresh fruit. Don't forget to hydrate. To limit individual plastic water bottles, have everyone at your picnic bring/carry their own reusable insulated water bottle.  When grilling, consider heart-healthy options like fi...

These no bake energy balls (recipe by Joey Mock RD, LD, CLT)   make a delicious, quick, and convenient snack while serving as a healthier alternative to other heavily processed, convenience snack foods or bars. They are also easy to make and can be a fun and productive activity to do with your kids while they are homebound. They store well, so go ahead and make a double batch. Freeze extras in an airtight container with wax paper between rows. Get your ingredients together and start rolling! Ingredients 1¼ cup old-fashioned oats 3 tablespoons unsweetened dried shredded coconut ½ cup sliced almonds, chopped 1 scoop (about 2 Tablespoons) whey protein powder ½ cup honey ½ cup dried tart cherries, chopped ½ cup natural almond butter (or peanut butter if you prefer) Preparation In a medium bowl, combine the oats, coconut, almonds, and protein powder. Stir until well distributed. Add the honey, cherries, and almond butter and stir all ingredients until well distributed. ...

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal. Instant Pot Lentil Soup By Joey Mock, RD, LD, CLT Ingredients 2 tablespoons extra-virgin olive oil ½ medium yellow onion, small diced 4 medium carrots, peeled and diced 3 stalks celery, diced 4 sprigs fresh thyme, leaves removed and stems discarded 1 teaspoon kosher salt ¾ teaspoon smoked paprika ½ teaspoon black pepper 1 ½ cups dried lentils (green or brown), rinsed 4 cloves garlic, minced 1 (8 ounce) container fresh baby portobello mushrooms, chopped 1 can (~26-30 ounces) crushed or finely chopped tomatoes 6 cu...

Joey and I received a lot of great feedback/comments after our recent  Instant Pot blog . Here's what you had to say...... Is an Instant Pot practical for just one person? Even the small one? -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical. -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile. Just recently bought an...

Instant Pot Minestrone Soup By Joey Mock, RD, LD, CLT If you are new to Instant Pot cooking, here are a couple of things to consider: -Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals. -Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time). -There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with s...

Peanut Butter Protein Balls Featured in  Essential Sports Nutrition Vegetarian, Vegan, Gluten Free Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks. Ingredients 1 cup old fashioned rolled oats, dry (gluten free if needed) ¼ cup chia seeds 1 teaspoon of cinnamon ...

This Kale, Broccoli, and Sesame Noodle Salad is bursting with flavor. The veggies and homemade dressing fancy up those inexpensive packages of ramen noodles (no need to use the soup base flavor packets as they are packed with sodium and not needed in this recipe). Serve this salad at room temperature or make ahead, refrigerate, and serve chilled (the leftovers are even more flavorful!). Add your favorite protein and you have a flavor-bursting balanced meal. Kale, Broccoli, and Sesame Noodle Salad By Joey Mock, RD, LD, CLT Shopping list Head of broccoli  Garlic cloves (2) Sweet chili sauce Red wine vinegar Canola oil  Kosher salt Black Pepper Scallions (3) Ginger  Kale (large bunch) Dried ramen noodle packages (2) Optional: Mint, sesame seeds for garnish  Ingredients 1 large head of broccoli, cut into medium sized florets with some stalk attached 2 garlic cloves, minced, divided 1½ teaspoons sweet chili sauce 1 tablespoon plus ½ cup red ...

Raise your hand if you also love carrot cake? I have a confession to make. I love carrot cake. Maybe because it’s a cake made with a vegetable. This sweet, spicy and moist cake is my favorite way to celebrate my birthday each year. A tradition that started with my  dear friend Laura  making me a delicious carrot cake for my birthday back in ~2009.  With my carrot cake muffins, we can all yum over carrot cake all year long and feel great about the nutritional quality in the recipe. Because the typical carrot cake recipe (with cream cheese frosting) can be extremely high in calories, sugar and fat, you can feel good about this more nutritious (on-the-go) version which uses applesauce to cut back on oil.  Since carrots are naturally sweet, you’d never know there was only ½ cup brown sugar in this entire recipe. Carrot Cake Muffins Vegetarian, Dairy Free Yield: Makes 12 muffins [1 muffin = 1 serving] / Prep Time: ~20 minutes / Cook Time: ~20 ...

Picture source As a lacto-ovo vegetarian, Tempeh is one of my favorite, go-to plant-based protein sources. An Indonesian staple, tempeh is a cultured food that makes for a protein-rich plant based meal. Unlike tofu, tempeh is dry and densely compact, which makes it great for marinating, crumbling or grilling. And denser than tofu, is is also more concentrated in calories and nutrients. For example, a 3-ounce serving of cooked tempeh (~1/2 cup) contains ~166 calories, 10g fat and 17g protein. In a 3-ounce serving of firm tofu, you will find ~53 calories, 2.3g fat and ~6g protein. Tempeh is also a good source of iron (4.5 mg in 1 cup) and a complete plant protein providing all nine essential amino acids. Although tempeh does contain probiotics, the short fermentation period and cooking decreases the lifespan of the beneficial live bacteria. The process of making tempeh involves fermenting cooked soybeans and binding them together when exposed to a mold culture from the Rhizop...

When writing my first book Essential Sports Nutrition , I wanted to include some type of recipe that was easy to prepare but also flavorful, nutritious and satisfying for athletes. On page 151 of the book, I created a delicious Slow Cooker Sweet Potato Quinoa Curry dish - packed with spices and veggies. Inspired by this dish, I recently found myself in the kitchen - being creative as always - and created a similiar recipe but with root vegetables (perfect for the winter) and lentils (rich in plant protein, along with calcium, iron, folate and potassium). Depending on what veggies you like (or what you have on hand), you can also be creative with this recipe. I hope you enjoy my new favorite go-to vegetable curry dish. This recipe is sure to leave your taste buds happy, while feeling satisfied and thankful for such delicious food in your belly. Marni's Go-To Vegetable Curry Recipe Serves 3-4 Ingredients Olive Oil (2-3 tsp) 1 can lite coconut milk + water 3 large...

When an athlete consults with me on  daily/sport nutrition , it's becoming more of a regular occurrence to receive a "thank you" (along with a huge sigh of relief) when I tell an athlete that they are allowed to eat carbohydrates. Recently, I had an athlete tell me how happy she was that I told her that she could eat oatmeal for breakfast. She told me that she really missed having a warm bowl of oatmeal in the morning before work (and after a workout) because she recently cut it out of her diet because she heard that oatmeal was unhealthy. Can you believe that......oatmeal is now considered unhealthy? Another case of nutrition quakery! Oats - from steel-cut to quick and rolled - are a form of complex carbohydrates. Which means they are far superior to their store-shelf counterparts...lucky charms and cinnamon toast crunch.  Oats are rich in B-vitamins, magnesium, zinc, phosphorus, selenium, iron, calcium and protein. Oats are low in salt, sugar and fat. Rich in b...