Trimarni Coaching and Nutrition

Hopefully your mouth is watering just looking this picture because it's hard for me to describe the deliciousness of these stuffed peppers.  Peppers are nutritional powerhouses. They are excellent sources of vitamin A, C and B6 and potassium and a good source of folic acid and fiber. One large pepper has 33 calories, 287 mg of potassium, 2.8g of fiber and 1.4g protein. Every time you eat a pepper, you are filling your body with phytochemicals, antioxidants and they help reduce inflammation with their anti-inflammatory benefits. They also give a great flavor to both raw and cooked dishes. Fruits and veggies in general are great for the immune system. For athletes, opting for cooked veggies at dinner (versus raw, which would be ideal at lunch) can help with digestion so that you aren't expending a huge amount of energy trying to digest a lot of roughage after an evening workout or late at night before you go to bed (and wake-up for an early morning workout). Plus, cooking ve

Coconut tumeric stir-fry with  golden potatoes and tofu Ingredients to serve 2  1 medium golden potato (cubed) 1 package firm tofu (cubed) 1 bag Asian style veggies (Frozen) - if you have extra time, let them de-thaw in 'fridge or counter top for at least 30 minutes, until soft. Tumeric 1/2 - 1 cup coconut milk Peanuts Olive oil (Want leftovers? Double up this recipe!) 1. In large skillet, (or wok) heat to medium and add a little olive oil and cook tofu until slightly brown on the sides. Toss every 2-3 minutes for even cooking. 2. While tofu is cooking for 5-8 minutes, place cubed golden potato in microwave and cook for 3-4 minutes or until soft (you may also boil or oven-bake your potato until soft). Keep skin on for more nutritional value.  3. Add potato to tofu in skillet/wok and add 1/2 cup coconut milk and 2-3 tsp of tumeric.  4. Add frozen veggies to your skill and stir until veggies are lightly tossed in coconut milk.  5. Cook for 20-25 minutes until veg

When in Utah, I was inspired by one of our dinners at the Oakley Women house. It was pasta night and we had a variety of pasta's for every type of dietary preference. We had regular lasagna w/ meat, gluten free/vegetarian lasagna and spaghetti squash lasagna. All but the meat lasagna, I sampled them all and really enjoyed my first taste of spaghetti squash lasagna. I just love the flavors of pizza and you can't go wrong with cheese and sauce so I figured this would be a great creation to try at home. Wow - it did not disappoint us and Karel absolutely loved it (aka "husband approved"). Feel free to switch up the veggies and use your choice of protein. I had a super busy day yesterday - non stop work after my morning interval run so I tried to keep this recipe super simple. In the morning I had planned for this for dinner so I prepared the squash earlier in the day (I work at home when I am not in the hospital) so that it would be easy for preparing, later in the da

  It's not about the noodles. When it comes to lasagna, there's something about the combination of flavors that come in layers as you take each bite. I realize that my Lasagna doesn't compare to Carraba's Italian Grill Lasagna but maybe that's because a serving of lasagna in the restaurant can give your body ~750 calories, 45g of fat and 2500+ mg sodium. My creation fuels an active body.   When it comes to my diet, I don't have off-limit foods. I have a way of eating that allows me to fuel my active lifestyle. When I make my creations, I like to taste each ingredient and get lost in flavor. There's nothing worse than eating a meal and having the mind rolling w/ thoughts as to all the reasons why you "shouldn't" be eating it. It's no fun eating when you have an unhealthy relationship w/ food and your body. It's not the food that you need to evaluate....consider your mind.   I encourage everyone to eat in a way that makes you

Last nights dinner made us YUMMM a lot more than normal. Every bite was delicious - too good not to share.   I'm not sure if I would call it a stir-fry or stew so how about we call it a stew-fry.   Eggplant, zucchini and chickpea stewfry 1 eggplant (chopped) 1 large zucchini (sliced) Corn (about 1 cup) Chickpeas (rinsed and drained, 1 can) 3 cloves garlic Marinara sauce (about 1/2 cup) Onions Tomatoes spices: rosemary, chili, pepper, sea salt (a pinch) Olive oil Veggie crumble meat (or your choice of protein) Brown rice 1. Cook brown rice according to package/bag 2. In large pot, cook ingredients on low heat, tossed in a tbsp or two of olive oil. Add a little water (about 1/2 cup), seasonings and cover. Stir occasionally and cook until veggies are soft. 3. Add marinara sauce and turn off heat. cover and stir for a minute. 4. In shallow bowl, place 1 serving brown rice and top w/ veggie mixture. Enjoy! In the October 2012 issue of Cooking Light Magazine there was a great

  This was a very exciting weekend for many as athletes from around the world took part in IMFL. Sadly, the NYC marathon was also to be held this weekend but instead, a lot of well-fueled, tapered bodies are running around the city to deliver goods and help clean-up. My thoughts are with everyone up North and just keep staying strong. No easy way to change topics during this sad time but let's keep remembering how great life is and why it should be lived to the max, every day.   Six years ago today I crossed my very first Ironman finishing line. Inexperienced, naive, stubborn and determined, I didn't have any fears about swimming 2.4 miles, biking 112 miles or running 26.2 miles, for my mind and body were ready for the challenge. My biggest fear was the unknown of how my heart would beat so hard and how my body would function for a 140.6 mile event. 11 hours and 47 seconds later, I realized that anything is possible if you prepare.   I posted earlier this weekend

In the Sept/October issue of Eatingwell  there was a small article titled "Fronds with Benefits"  discussing a few veggies who have a leafy green bonus attached to the top of them. Karel likes to use celery root (the "bulb" of the celery) which is hard to find around our area (we find it at Whole Foods) which is perfect for his Czech soups and recipes, inspired by his mom. I know that celery leaves are super nutritious so I often throw them into my smoothie w/ a celery stick (to help with inflammation). Make sure when you buy the following veggies that you use the entire vegetable: 1) Radishes - radish leaves have a pungent and peppery flavor similar to arugula. A favorite in Asian cooking, they're great in a stir-fry. 2) Fennel - a staple of Greek cooking, fennel's feathery green fronds have a bold anise flavor. Use a little as an herb to season fish or gazpacho. 3) Onions - be sure to make use of the zesty green tops of mild spring onions - try them

      I love to cook. I love making a meal out of food grown from the earth. I love having one idea when I start cooking and finishing with a totally different creation. I love sharing my creations with Karel and I love being proud of the food I put into my body.   So proud that I love taking pictures of my creations because after the meal is finished, I can still enjoy the beauty of my meal with a photo.   But I'll be honest. These creations are not made on a starving stomach. I believe that eating habits throughout the day, set us up for good behaviors in the evening hours. But most importantly, I want to feel better after I eat, than when I started. If we eat when we have low blood sugar or when starving, there is a large chance that we will overeat or choose quick, fast blood-sugar raising foods. Ultimately, the goal to feel great about the food we put into our body is replaced with an uncomfortable feeling that can not be undone.   I don't believe we c

Wow - 26 days until Branson 70.3 . My body is feeling great and Karel is also feeling strong... but we still have about two more weeks to make some more serious performance gains. This weekend we will visit my parents and ride/train on the hills in San Antonio (Dade City, Florida) to get our legs ready for the challenging 56 mile bike course in Missouri. Plus, Campy misses his grandparents and the "resort-style" living. Can we say "What a life?" On Tuesday, I posted on my Facebook page  about my tips for achieving consistency w/ training and racing. On a personal note, I'm having my best season ever but I will admit that it's hard to think outside the box, especially when there are so many opinions as to how to train for triathlons. I may have a background in exercise physiology and exercise science and I may be a dietitian, specializing in sport nutrition but no amount of credentials can make it any easier to not overthink training (aka overtrain).

  First off, it's time for a day in the life of Campy.....   Focused and deep in thought......     10 minutes later, Campy has a new record. Another doggy stuffed animal in need of surgery and re-stuffing. Noted - the tag is still on.       I've been sharing lots of yummy creations on my Trimarni Coaching and Nutrition Facebook page so if you need a little inspiration as to what to create for breakfast, lunch of dinner, be sure to LIKE my page. I also share lots of articles, quotes and motivating results from my Trimarni coaching and nutrition athletes so I highly recommend checking out my page as my goal is to help others find balance between diet and exercise. (Thanks if you already LIKE the page!)     Eggplant and squash casserole   I shared this pic on Facebook last week and I promise, it tastes as good as it looks. This would be a great dish for the kiddos to help with and this makes great leftovers (combine a handful of spinach w/ le

NATURAL You read it on a box of food and you hear people telling you to eat "naturally" but in terms of this blog post: Natural - listen and trust your body.  In looking at the performances of the Olympic athletes, it not hard to overlook the machine that powers great performances. Not sure about you, but I see strength. I don't see skinny. This is something that I strive for in my eating style and that I challenge my athletes (both coaching and nutrition) to consider when changing dietary habits. It's not about restriction or the freedom to eat whatever you want but rather, having a "prescription" as to how you eat, what you eat and why you eat....in a non-obessive, non-restrictive and balanced way. It's not about eating without limits or eating in a strict manner - it's all about prioritizing the nutrition around workouts (I call that "sport nutrition") and knowing what will make you feel energized and satisfied throughout the day, a

In case you missed my latest article from LAVA online, I hope you enjoy this article on Zinc and the yummy amaranth custard that I created to help boost your immune system (and recover from training). Plate not pills: ZINC Since I will be at the hospital all day on Monday, I thought I'd leave you with a few good reads that I have discovered via the facebook: Chariots of fries - McDonald's and the Olympics Olympic athletes and high calorie diets to support activity Strength training as a family affair The other day I had an athlete email me for suggestions on quick meals to eat on the go. Stop there, I thought to myself. As busy, active individuals, we often try to make our diet work for our lifestyle. But if you think about it, without proper intake of food and water, we would not be able to function very well in life. Often a disconnect as to how individuals view the diet. Perhaps, instead, we should address the priorities in life and why

I remember a while back when I use to think of the week as 5 days + 2 days. It was easy to look forward to the weekend, whether it was to train, relax, eat..whatever. But one thing I've learned over the years is that a week that becomes chunky, is simply a rushed week. Life rushes by super quickly and I find it important to enjoy every day you are given. Your life, your actions, your results. Since Thurs (or late Wed evening), Karel has been enjoying himself in the mountains of North Carolina with a few of his friends. Yep - he left me and Campy at home and from the looks of it, he is really roughin' it :) But not to worry - Campy got in some quality training and a little vitamin D as I stretched outside...sporting my new Oakley Women Changoever shades Saturday morning was an early start with a 3 mile run. A little change to the normal bike + run, Karel had me running first and right after, getting on my bike for some tempo intervals. It was an akward

Sunday morning was a toughy. Karel kicked my butt...more like, he made my butt work hard!! On my Training Peaks schedule, Karel had "Brick with Karel" .That's it and I didn't ask questions. When I train with Karel, I've learned that to be mentally strong, I have to be willing to try to stay on Karel's wheel and with that, I can't psyche myself out before the workout starts. On Saturday, after Karel's race, I did a Z2 3- hour endurance ride just to loosen my legs from one of my toughest long runs, on Friday (10.5 miles). I had no intentions to run on Saturday for I wanted as much recovery as possible before Sunday's workout. At 6:30am, we were out the door. Karel said he was a little sore but he was glad he had the day off on Saturday from work, to recover from the intense effort of the sprint triathlon. Although it was only a sprint, it was an all out max effort for one hour. I think many people downplay the stress on the body for a sprint