Trimarni Coaching and Nutrition

If you are looking for two easy recipes to please the tummies of your friends, family or guests this holiday season, check out these two delicious options from Joey - featured in our last two newsletters. Not only are these recipes easy to make but there's a good chance that you have almost all of the ingredients at home right now. For more tips, education, recipes and motivation on all things health, wellness, nutrition and fitness, be sure to subscribe to our free weekly newsletter here.  Chai Baked Oatmeal By Joey Mock, RD, LD, CLT This baked oatmeal recipe uses the same chai spice blend as the energy balls (featured below). This recipe is easy to prepare and tasty and the leftovers are a quick and satisfying breakfast option. This recipe is not meant to make the entire pan in advance and refrigerate overnight because the oats will absorb too much liquid and result in an over-dry recipe that doesn’t turn out. You can mix up the wet ingredients and dry ingredients separately, ref...

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...

Deep into winter, it's time to spice-up your plain bowl of oatmeal with this delicious recipe filled with pumpkin, pecans and maple syrup.   Pumpkin Pecan Maple Oatmeal By Joey Mock, RD, LD, CLT Ingredients 1 cup old-fashioned rolled oats 1 ¾ cups soy, almond, or low fat cow's milk ¼ cup canned pure pumpkin ½ teaspoon vanilla extract ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg 2 Tablespoons chopped pecans Pure maple syrup, to taste Preparation Combine oats and milk in a small saucepan over medium heat. Bring to a boil stirring occasionally. Reduce heat and simmer, continuing to stir, about 4 minutes. Stir in pumpkin, vanilla, cinnamon and nutmeg. Continue to simmer about 1 minute until heated through. Top with pecans and a drizzle of maple syrup and serve immediately. Enjoy! Adapted from: Damn Delicious  Pumpkin Pie Oatmeal recipe

What's not to love about apple cinnamon oatmeal? The smell alone can make your tummy smile. Resorting to a package of apple cinnamon oatmeal may be more nutritious choice than an apple danish, but your best choice is making your own batch of apple cinnamon oatmeal from scratch (it's a lot easier than you think). Let's look inside the ingredient list of a store-bought package of apple cinnamon oatmeal: WHOLE GRAIN ROLLED OATS, SUGAR, DEHYDRATED APPLES (TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION), NATURAL AND ARTIFICIAL FLAVOR, SALT, CINNAMON, CALCIUM CARBONATE, CITRIC ACID, GUAR GUM, MALIC ACID, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*, CARAMEL COLOR.  One nutritional downfall with flavored instant oatmeal is the added sugar. But you'll also find added preservatives, coloring, artificial flavors and stabilizers - all of which shouldn't be in oatmeal. Although...

We all know that breakfast is the most important meal of the day and can set you up for a successful (and controllable) day of eating with great mental focus, alertness and energy.  One of the common struggles I come across with athletes/fitness enthusiasts is how to fuel in the morning with early morning workouts.  Common concerns: - Will I gain weight if I eat before my workout? -I feel like I'm always snacking in the morning and never feel full? -I have GI upset if I eat before my workout. -I can't seem to recover from my workout. -I do well until mid afternoon and then I can't stop eating! - I'm always rushing to get my workout in in the morning and then get to work (take care of family). Here are a few of my recommendations for timing your nutrition with your workouts for the early morning workouts (remember - tweak for your own individual needs and goals - log your lifestyle to reflect on what's working/not working): -I recommend to have a b...

After a 3-week break from structure and giving my body the rest it needed from triathlon specific training, I am enjoying the transition to structured training. However, there will be no run-blocks in my training, no running races to train for and no extreme changes from "normal" tri training. I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout. In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make f...

Wow - 45 days until the big day!! I'm so excited for my 3rd opportunity to race in the Ironman World Championship and I am incredibly grateful to my body for allowing me to have some awesome workouts so quickly after recovering from Ironman Lake Placid (IM #6).  Last week was very challenging but I allowed myself plenty of rest so that the weekly volume wasn't so high that my immune system, motivation and body would suffer.  Sunday was a mentally and physically tough workout thanks to Coach Karel for reminding me that you don't get very far without hard work....and you have to get faster before you go longer.  Saturday: AM 4 hour bike + 45 min run (average pace ~8:15-8:20 min/mile) (brick) Bike Main set:  4 x 30 min @ 10-15 watts higher than IM pace w/ 4 min EZ in between Nothing like a 2 hour and 16 minute main set to keep my mind focused.  Monday was a day off (+ hip/core work and stretching).  Tuesday: AM 1:45 bike (traine...

 First off, a few yummy recent creations from my  Facebook page  that were enjoyed while working at Baptist Medical Center Beaches last week. Delicious fuel for my body and brain to help me be a great clinical RD to be patients.                                                         Fruit salad oatmeal Peaches Strawberries Blueberries Apples Walnuts and sunflower seeds Oatmeal (1/2 cup dry) Water (to meet consistency needs) ~10-15g protein (Whey protein - if I don't add it I'm hungry in an hour) 1 tbsp flax seeds Cinnamon          Yogurt parfait ~4 ounces greek yogurt (Fage 0%) Grapes Peaches Strawberries Apples Blueberries Granola (a few spoonfuls) Trail mix (w/ a few M&M's for to make my tummy smile) I had so much fun on set of News4Jax yesterday, talki...

Pear-berry oatmeal 1/2 cup oats (dry) 1/2 small pear (chopped) 1/2 cup blueberries 1 tbsp ground flax or chia seeds 1 tbsp sunflower seeds 1 tbsp (about) red currants (or raisins) ~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours) Water or milk to meet consistency needs 1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal). 2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients) 3.Stir well with a spoon (especially if adding protein powder) 4. Microwave (uncovered) for 1 minute, then stir. 5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15).  ...

  While at our friends house (Stefanie and Kenny Swanger) from Thursday evening until Saturday (for our race - which I will be writing our race report soon), we enjoyed lots of delicious food creations. Seeing that Stefanie has been a long-time nutrition and coaching athlete, and Kenny is an amazing cook, we are always incredibly spoiled in our belly's when we go to visit them for a race in Georgia.   To start off the morning before a pre-ride warm-up on the Rock N' Rollman race course, we both enjoyed a delicious oatmeal creation. Stefanie and Kenny set up their kitchen like an oatmeal buffet with all the fixings on the counter and us to create something delicious.   I measured out 40grams of oatmeal on their scale (150 calories) to ensure I was getting enough to meet my needs for the morning. I then added 1/2 large banana (sliced) + 3 large strawberries (sliced) and a little each of cinnamon, PB2 (chocolate kind - delicious) and ground flax seeds. I mixed ...

This morning at work, while enjoying my delicious blueberry loaded oatmeal (w/ coconut shavings, almonds, cinnamon, ginger, chia seeds, a little whey protein and milk) and looking at my patients charts before seeing patients in the hospital, a nurse walked into our charting room and looked over at me and said "What are you eating?" I smiled and told her what was in my yummy creation and her response was "Sounds interesting. I should eat like you. I always want to know what dietitians eat 'cause they are always so skinny." Ahem. Skinny?                           I politely smiled and said nothing although in a nice way, I assured her that I do not eat to be "skinny" by telling her how yummy my oatmeal was and how easy it was to make - hopefully she is inspired now. Healthy - absolutely. Strong - yep. Fueled - without a doubt.  This assumption has happened to me several times in the past for I guess if ...