Trimarni Coaching and Nutrition

  Navigating holiday (over)eating The holiday season is here and it's filled with family, friends and.....a lot of food.  Without a doubt, food is a significant component of every holiday. For anyone who suffers from an eating disorder or an unhealthy relationship with food and the body, this can be a challenging time of the year.  You may not realize it but the holidays may bring several triggers that could lead to disordered eating and exercising behaviors. Often times, stress, overwhelm, people pleasing, travel, toxic relationships/family members, uncomfortable conversations and finances can bring on uncomfortable feelings. In order to lessen those emotions, it's easy to resort to food restriction (or dieting). And with restriction often comes binge eating. Overeating from time to time does not mean that you have a binge eating disorder. Fundamentally, binge eating is different from overeating.  Signs and symptoms of binge eating include:  Eating a large amou...

For those who are used to working in an office, it can be a big struggle to transition to a "work from home" environment. With so many interruptions, the biggest WFH (work-from-home) distraction is........you guessed it.....the refrigerator. As it relates to nutrition, when you work in an office away from home, there's the need to plan ahead as to what, when and where you will be eat. While this lifestyle skill is still a work in progress for many, bringing your lunch (and snacks) to work helps you control what you are eating. At home, you may find yourself mindlessly snacking or forgetting to eat all together. To help you eat healthy while working from home, here are a few tips: Meal prep - Even when your office is (now) in your home, meal prep is a must. Making a meal from scratch - and when you are hungry - can take up a lot of time, cause you to lose momentum during a work project/emails and force you to resort to quick and not-so-nutritous options. With a bit mor...

Are you hesitant to try a new recipe because you feel overwhelmed by the cooking process, especially when hungry, exhausted and/or pressed for time? Although you may find it easy to "make" avocado toast or "cook" a bowl of oatmeal, there may be a huge barrier between wanting to cook and actually making it happen. Cooking requires time, effort and concentration and for many people, cooking isn't worth the time or energy.  If you have anxiety toward cooking but recognize that cooking will keep your portions and nutrition quality in check, here are a few time-saving tips to make your meals enjoyable and nutritious but far less time-consuming.  Read before you attempt  - Recipes can make anyone a great cook but it's important to familiarize yourself with the instructions before even considering to cook/make your recipe. Read recipes to their fullest before starting to ensure you don't skip/overlook any important steps in the cooking process.   Sho...

It feels great to be back home in Greenville, SC. We are back to our routine of work and training and of course, back to the routine with this little golden nugget who enjoyed his "summer camp" with our dear friend Christi for almost 4 weeks..... As wonderful as it is to be back in our home environment, I have to be honest and say that adjusting to life, without all of our meals prepared and served to us, has been hard. We were heavily spoiled by Karel's mom, while we were in Znojmo, Czech Republic, with over 2.5 weeks of really good authentic Czech recipes, all home cooked and prepared with love. With Karel and I continuing to train for the races that we have planned for the rest of the season (next up in August, Lake Logan Half Ironman for me and Ironman Mont Tremblant for Karel), life certainly isn't slowing down for us, with little extra time to shop, prep and cook food. BUT, we have to make it a priority because our bodies require food ...

When I was 10 years old and decided to not eat meat anymore, my choice to become plant strong was not for a body image, to get healthy or to follow the crowd. I had made a personal decision that not eating meat would be my way of showing respect to animals and thus I titled myself as a vegetarian.  Almost 23 years ago I made a dietary choice to become a vegetarianism. But unlike the brand of shoes I prefer or my favorite color, choosing to eliminate meat from my diet started a lifestyle change that had no deadline in place. Because plant strong became my new lifestyle, it required commitment and knowledge to make the diet work for my personal health and performance goals.  I have never persuaded anyone to be a vegetarian athlete to boost performance and I have never told a person that his/her health and performance will automatically improve once meat is removed from the diet.  All fitness enthusiasts and athletes must understand the importance ...

This week I am dedicating all my blogs to tips for healthy eating in today's society.  Recognizing that we all tend to put/have a little more on our daily plate than we can handle, the most important thing to remember is that the food you put inside your body is designed to fuel your busy lifestyle. You may be among the many who says you are too busy to shop, cook or eat healthy but when it comes to making time for health, it's a priority, not something you have to find time for.  In today's society, there's a reminder to cook meals at home and to prepare real food to nourish the body but it's a statement that's repeated over and over without a large following. The biggest issue is that we have access to convenience, quick food which doesn't place much pressure on us to recipe plan, meal prep, shop and prepare foods. Also, if we find ourselves hungry when outside of the home, we rarely run into the issue of having to live our day in a starved state f...

First off, Karel, Campy and I would like to wish everyone (near and far) a very special Thanksgiving! Hopefully you have lots and lots to be thankful for this year! I guess it's assumed that as a dietitian, I should write a blog about  "how to eat Healthy on Thanksgiving." All day I have thinking about what dietitian-friendly blog I should write before our society enjoys the Thanksgiving feast. But as much as I love my "RD" title to help our society be "healthy", it's more important to me (as a coach, dietitian, exercise physiologist and endurance triathlete) to maintain consistency with my philosophy on how we should be eating - for fuel, for health and for pleasure and to spend less time giving rules for eating or talking about fad diets, especially when our society thinks they need a "quick fix." And thus, my passion continues to help others learn how to develop and maintain a healthy relationship with food, all...