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...

  We started off the day with a ~3 hour bike ride on our road bikes. We left around 10am and the weather was weird - misty, grey, not too warm, not too cold. We welcomed the fresh crisp air and took in the beautiful sights of nature, farm animals and fall colors. It's incredible that after six years of living in Greenville, SC we are still discovering new routes. Although our country roads are typically pretty quiet from cars, this recent ride treated us with no more than ten cars passing us over just over 50 miles.  After we returned home around 1:30pm, I cleaned up, had a meal and then got to work in the kitchen. While Thanksgiving food centers around traditions, I see this holiday as a way to create memories over food. And there's no better way to create positive memories than around delish food that feels just as good on the taste buds as it does in the belly.  I wanted to share the recipes that I used to create the dishes that I prepared for Thanksgiving. These recip...

On Friday morning, I got in a light strength session, followed by a 25 minute EZ treadmill run before heading to the airport to pick up Trimarni athlete Stephanie, from Tampa, who was in town for a quick 48 hours for a RETUL fit by Karel. I was really looking forward to spending some time with Stephanie, especially since she loves food and swimming, like me! It doesn't take much persuading to gather together a group of Trimarnis for a group ride but I promised the Greenville Trimarnis that I would make banana bread to enjoy with smoothies, for after our group ride on Saturday. I knew if I made the bread on Thursday, there would be a great chance that it would not make it to Saturday (and instead, it would end up in my belly). Instead, on Thursday evening, I made a delicious loaf of ginger molasses bread, which was perfect for breakfast on Friday morning. Ginger Molasses Quick Bread Pg. 182 from Run Fast Eat Slow Ingredients 1 1/2 cup dark rye flour,...

Karel and I take our eating just as seriously as our training. In other words, without counting calories, measuring food or recording/logging what we eat, we make a conscious effort every day to use food for nourishment, disease prevention and for fuel, while timing our nutrition with our training to best adapt to training stress. We do not have an off-limit food list, we never feel deprived, stuffed or guilty when eating, processed food IS consumed and we even eat gluten, dairy and sugar.   What a refreshing statement seeing that so many athletes struggle with developing a healthy relationship with food and the body. Having said all this, like any human being, creating a sustainable, enjoyable and healthy style of eating is always a work on progress. A typical week of eating for me is very different than how I ate 10 years ago and how I ate when I was a teenager. Even though I have been a vegetarian for almost 25 years, my definition of "healthy" eating...

How much food does it take to fuel two triathletes training for the Ironman World Championship?  A lot!! With almost 9 weeks left until Karel and I use our bodies for 140.6 miles on the big island of Kona, the training is getting a lot more specific....and a LOT longer.  There is a lot to juggle every day with work/business, training and the rest of life and a lot of food must be consumed to keep our bodies healthy and well fueled.  As for our weekly staples (we make at least two grocery trips per week): Milk Eggs Cheese Yogurt Deli meat/meat (for Karel) Tempeh/tofu Irish butter Cottage Cheese Veggies - all kinds Mixed greens Fruit - all kinds Potatoes Waffles Oats Fresh bread - all kinds Saltine crackers Pretzels Rice cakes Cereals Maple Syrup/honey Peanut butter Jam Soup Rice Whole Grains Coffee I think that's it for the weekly staples and there are always "extras" based on what we make for meals, what we are craving and what is accessible a...