Trimarni Coaching and Nutrition

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 ...

If you are looking for tips to eating healthier or getting your diet back on track after overeating, I have one best tip for you: Meal Prep. Before you start another busy week of life, set aside time today to prepare a few meals (or meal components). Let's get real - when you are completely exhausted, pressed for time, hungry and tired, the last thing you want to do (and will do) is spend time preparing a meal. This is why prep is key. Do the extra work now so that later, it's easy to properly nourish and fuel yourself. I prepared a delicious salad for Thanksgiving and thought it would make the perfect prep/plan ahead salad for your upcoming week. The best part is the dressing! Pomegranate Kale salad with Lemon Tahini dressing Ingredients Salad 6 cups rinsed and chopped kale Seeds of 1 pomegranate 1 large mango, chopped (or 2 small pears) 1/2 cup chopped pistachios Dressing 1/4 cup lemon juice 1/4 cup apple cider vinegar 1/2 cup tahini 3 tbsp GF tamari sauce 3 small cl...

As a vegetarian, I just love the "meaty" texture of Portabella mushrooms. Plus, as an athlete, mushrooms offer a nice nutritional boost to the immune system while providing fiber, protein, copper, selenium, B2 and B5 along with anti-inflammatory and antioxidant properties. For proper storage of mushrooms, keep them in your fridge in a loosely closed paper bag wrapped in a damp cloth. Try to keep your mushrooms from touching one another by layering the mushrooms on the damp cloth. This will help the mushrooms stay fresher for longer. When mushrooms become soggy with a slimy layer on top, they are no longer fully fresh. Since mushrooms are very porous, they will quickly absorb water and become soggy when cleaning them. The best way to clean mushrooms is with a mushroom brush and just a little water. When using the cap of the mushroom, remove the stem with your hands. Although mushrooms are great in sauces, on salads (raw) and as a side dish (sauteed), I really ...

We hope that you had a lovely Thanksgiving and filled your body with love, laughs and lots of yummy food.  Karel, Campy and I celebrated Thnksgiving with my mom (in her new home just 10 minutes away from me - yay!) and my aunt, uncle and cousin. The Thanksgiving day was not the same without my dad but we made sure to share to not forget the impact he had made on all of our lives.  For Karel and me, our Thanksgiving started with the  TreesGreenville Turkey Day 8K  which happened to be our very first event to participate in since moving to Greenville in May. The event was in downtown Greenville so we woke up at 6am and after our pre-race snack we did a little foam rolling and dynamic warming up and then around 7:20am we ran to the start/finish which was around 1.3 miles away. My morning pre race snack was nothing out of the ordinary as I consume the same ingredients before training. A rice cake, smear of PB, cinnamon, raisins and banana slices. I didn't a...

Trimarni lifestyle change tip:  If you have between 10-30 min when you come home from work before an evening workout or meeting/event, start your dinner prep and finish as much as possible so you don't come home starving and convince yourself that you can't wait the time to cook a real food, balanced meal.  Here's a creation that I prepared in 25 minutes before our evening swim practice on 1/15 (I planned for leftovers): Tempeh, mushrooms, frozen veggie mix (corn, peas, carrots), onions, garlic, balsamic, olive oil, kale, turmeric, pinch of salt, chili pepper, slivered almonds. Also, 1 pot of quinoa (1/2 cup dry to 1 cup boiling water).  The final creation! Swim workout Main set (at the very end of our 75 minute practice): 3xs (with fins): 3x100s fast swim on 1:30 3x50s fast kick on 1 minute Continue 2 more rounds. Total yards: 3800 After my morning fuel (8 ounce skim milk + 1 spoonful chia seeds + 1/2 cup cheerios - a new creation I have been us...

In the Trimarni house, we eat for fuel and for health. And most of all, eating is a happy time so we also eat for pleasure. The same foods that fuel our active lifestyle, also keep our immune system healthy. Most of all, they are mostly whole and are found in a farm/garden so they also reduce our risk for disease. There are no bad, off limit or temporary foods. We don't diet, cleanse, fast or do anything extreme wit the diet. The only thing extreme about us is that we enjoy racing for 140.6 miles and Campy gets waaaaay too much love (but that will never stop). We love whole foods that offer the nutrients that we need to support our healthy and active lifestyle. We don't count calories, we count training hours. We enjoy the rewards of what a well-fueled, healthy and strong body allows us to do - year round - whether we are training for starting lines or moving for health gains. We don't have a working scale. We eat for fuel, health and pleasure and after a fe...