Trimarni Coaching and Nutrition

  Why do people comment about bodies and food around the dinner table? You may be surprised to hear that people bring up body and food talk for reasons that usually have nothing to do with you and everything to do with culture, habits, and their own insecurities. 🍽️ Many people grew up in a family where talking about weight, diet, or appearance was considered normal conversation. 🍽️ Diet culture is deeply ingrained. Society has treated body size as a moral issue and food as “good” or “bad.” 🍽️ Holidays heighten food anxiety. When someone feels guilty or worried about eating, they often comment on what someone else is eating to cope or deflect. 🍽️ Unsolicited comments about health or weight are often framed as “concern.” 🍽️ For some, commenting on others’ plates or bodies is a way to feel superior or justify their own choices. ➡️ Negative comments about bodies or food are usually a reflection of the person saying them—not the person hearing them.  Understanding that can ma...

If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food: Fear of weight gain. Too many food items available. Guilt around indulging. Feeling weak or out of control. Stress and anxiety. Uncomfortable being seen eating food. Pressure or comments when eating. Worry of offending others. Struggling with "normal" food portions. Remarks about body weight/size. Inability to recognize fullness. Eating on another person's schedule. Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays. Here are a few tips to help you maintain a healthy relationship with food and your body:

  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...

The holiday season is a time of socializing, celebration and reunions. Now is the time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry. If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food:  Fear of weight gain. Too many food items available. Guilt around indulging. Feeling weak or out of control. Stress and anxiety. Uncomfortable being seen eating food. Pressure or comments when eating. Worry of offending others. Struggling with "normal" food portions. Remarks about body weight/size. Inability to recognize fullness. Eating on another person's schedule.  Having the right tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food (and your body) so you can fully enjoy the hol...

  As small business owners, we don't get time off for the holidays. Karel has been extremely busy with bike fits and I have had several nutrition consults. Alongside coaching, we have been rather busy lately.  But we have been able to carve out a bit of playtime out in nature.  On Friday, we drove to Dupont and parked at Fawn Lake access area. For my first official mountain bike ride, Karel took me on several trails and I had so much fun. With each trail, my skills improved. And if I struggled or found myself scared and unclipping, I would go back and practice again. Karel would stop and help me find the best line to take around/on limbs and rocks and he would also show me how to execute certain skills. It was so much fun and I really enjoyed myself out in nature, on my mountain bike (well, Karel's old mountain bike). We rode for around 2:40, covered 19 miles and accumulated over 2400 feet elevation gain. I really loved being in the forest and having to navigate through w...

  "No thank you." Whether you’re hungry or not, it can be difficult to say those three words when you are in a social setting. For this reason, it's very common for people to overeat at Thanksgiving, birthday parties, events and other social gatherings - especially in an effort to fit in or to make other people feel more comfortable. In a previous newsletter, I discussed the importance of mindful eating and how it can improve your relationship with food. Mindful eating is being aware of your body's hunger and satisfaction signals. It involves eating slowly, tasting your food, appreciating your meal and savoring each bite. When you are alone, you may find it easy to be conscious of what you are putting into your body. But in a social setting, it's easy to get distracted by friends/family/entertainment. Additionally, if you are worried about hurting the feelings of another person or frequently put the needs of others in front of your own, you may give in to social ...

  Picture source. Holly Harris.  The holidays can be a stressful time for those in eating disorder or disordered eating recovery. The current pandemic certainly adds another level of stress, anxiety and worry during this holiday season.  Holiday meals can be triggering for those who seek control over food and have (or had) an unhealthy relationship with food and the body. Eating with others (even virtually) may bring an overwhelming amount of uncomfortable feelings. Whether you are afraid of gaining weight, trying new foods or binge eating, you dread the uneasy body image and diet conversations with family or you fear being unable to "burn off" the calories with your typical early morning T-day workout, you may find it hard to be kind to yourself during this holiday season.  Although I am not advocating eating with members outside of your household (remember - we still have a deadly and highly contagious virus spreading quickly throughout our country), here are a few...

For athletes, social eating at holiday parties family gatherings and end-of-the-year events can be challenging. Even with the best intentions, it can be difficult to stay consistent with nutritious eating when you are overwhelmed by so many calorie-rich food choices. No need to skip your work holiday party, the family cookie-swap, your child's holiday function or your team social. Here are a few tips to help you feel good about your eating choices and improve your relationship with food. Sit down -  Instead of eating standing up, put food on a plate, sit down and focus on the present moment. You will enjoy your food much more when you give eating your full attention.   Slow down - Intentionally chew slower than normal.  When you eat slowly, you will notice your food and enjoy it much more.  Savor - Enjoy every bite. Use all of your senses and eat without distractions. Remind yourself that the first bite is always the most flavorful.  Simplify - Crea...

If you consider yourself a health conscious individual, the holiday season may fill you with a bit of anxiety and stress. While there is much to celebrate and enjoy, you may worry about some of the uncomfortable food-related situations that you may face at family gatherings, holiday parties or work events. For example: Being told that you eat "too healthy." Feeling like you are judged for your eating habits or your body image. Worry about emotional/stress eating. Fear of overeating/overindulging. Having to turn down food that you don't like/can't eat. For anyone who has experienced any of the above scenarios, it can be rather difficult to enjoy a holiday meal when you are worried about the food around you or how you will respond when people comment on your eating habits. As an advocate of intuitive eating, consider the following "Intuitive Eating Holiday Bill of Rights" to help you feel more at ease when you are at or around the food table. T...

For athletes, social eating at holiday parties can be difficult, especially as you try to nourish and fuel your body to support your training sessions. Even with the best intentions, it can be tough to stick to your eating plan when you are overwhelmed by so many delicious choices.  Because it would be wrong to skip your work holiday party, your child's holiday function or your team end of the year social, here are a few tips to help you feel good about your eating choices, despite all the large meals, alcoholic beverages and mouthwatering deserts.  Don't workout just for the calorie burn - Thinking beyond performance, your workout is also a proven stress reliever, self-esteem booster, energy giver and endorphin pusher. With so much going on, don't put yourself last. Because it's very easy to eat mindlessly, out of boredom, stress or emotions, remind yourself that eating is for enjoyment, but also for nourishment and for fuel. Make sure you are not training/exer...

The holidays are a special time of the year because every family has its own special traditional celebration. And when you only celebrate a tradition once a year, you look forward to it year after year. Because traditions are important, there's a good chance that you spend the necessary time and effort on the traditions that make the holiday extra special for you and your family/friends.  Consider your favorite movie, song, meal, dessert or game that you always look forward to on your favorite holiday. When something occurs only once a year, on a very special occasion , it's much more enjoyed compared to taking part in that tradition week after week, month after month. Let's not forget about the meaning behind the rituals, traditions and celebrations that have been in your family for longer than you can remember.  If you are someone who gets overwhelmed and annoyed with a holiday that is heavily commercialized, consider exploring (or better yet, celebrating), a...

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 eati...

Picture source This is the time of the year when it's so easy to make bad decisions with eating choices. But I'm not talking about devouring a dozen pieces of Halloween candy in one sitting, eating an oversized portion of Pumpkin pie topped with whipped cream or choosing 3 holiday cookies for an afternoon snack. Nope, I'm talking about dieting. A diet is a restrictive way of eating, designed to help you gain control over previously unhealthy eating habits. Although it may sound like exactly what you need around the holidays, a diet is a big change in your eating routine - it's rapid, it's extreme and it provides temporary results.  Healthy and mindful eating is a learned habit and once achieved, it makes it possible to enjoy the holiday season without guilt, anxiety or fear.  A few tips come to mind when it comes to eating healthy around the holidays.  1. Don't be locked down to one style of eating - having freedom with your eating choices...

I've had a few life changing events that involved traveling over seas.  When I was 13 years old I traveled to Japan as part of an exchange program with my school. It was really exciting to stay with a family for 2 weeks and to go to school with my Japanese "siblings." When I was 20 years old, I traveled to Cebu, Philippians for a work service trip with my college. It was a life changing experience that really changed me. Perhaps it is the trip that gives the "whys" as to why I am so passionate about so many different things today particularly involving quality of life and the diet. I had no running water for 2 weeks (only bucket showers where I would pump my own water for 1 bucket per shower), I slept on concrete (with a sleeping bag), I had no air conditioning (in May) and food portions were very small.  I am so grateful that my parents gave me two international trips when I was growing up because when I met Karel, I felt like it was meant to be th...

My favorite part about the holiday season is being around family. But like any holiday, memories are typically being created when food is involved. And when it comes to the holiday season, I couldn't believe more in my saying that "if you eat well most of the time you don't have to worry about the rest of the time."  I will never diet, fast, cleanse or detox before during or after the holiday.... or anytime of the year. EVER. Despite enjoying occasional treats and eats, the same relationship with food and my body alongside the same tips and tools are carried with me during the holiday meals. I'm not alone in this, for both Karel and I love traditional foods around the holiday and neither one of us want to be served anything sugar-free, fat-free or anything that has some restricted word in front of it. Don't tell me what I am not eating - tell me what I get to enjoy. We do not leave our meals feeling stuffed, horrible or miserable but instead, we smile bec...