Trimarni Coaching and Nutrition

To snack or not to snack? 🥨🍇 🧀 Snacks often get a bad reputation because most people choose packaged snacks out of convenience. Additionally, it's easy to snack out of boredom and stress, resulting in mindless grazing throughout the work day (or evening). But if you choose your foods wisely (ex. planning ahead), snacking can give you energy to thrive during the day. A snack between meals can also help you maintain stable blood sugar levels for more consistent energy in the afternoon, decrease hunger and reduce the risk of overeating at your next meal. What's your favorite snack?

Peanut Butter Protein Balls Featured in  Essential Sports Nutrition Vegetarian, Vegan, Gluten Free Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks. Ingredients 1 cup old fashioned rolled oats, dry (gluten free if needed) ¼ cup chia seeds 1 teaspoon of cinnamon ...

Energy balls are a fantastic snack as they are satisfying (offering a combination of protein, carbs, and fats), are portable, and easy to eat. They tend to be less expensive than store-bought bars (and without some questionable ingredients) and contain basic ingredients that you may regularly have on hand in your pantry. They are also easily customizable with just a basic recipe (for example, change up the dried fruit and/or nut butter for variety). Another positive, they are quick and easy to make and freeze well for later use!                        Cran-Chocolate Energy Balls                                                       By Joey Mock, RD, LD, CLT Ingredients 1 ¼ cups quick cooking oats ¼ cup finely shredded unsweetened coconut flakes ¼ cup ground flaxseed m...

Over several years, I've slowly changed my lifestyle habits and moved myself more and more away from a heavy processed and convenience-food diet toward a very real food diet. Some dietary changes happened quickly whereas other changes required a different appreciation and time to create new habits. I really value what real food can do for a body, when it comes to health and performance so I've worked really hard over many years to make some swaps when it comes to incorporating more real food into my diet. I'm not against processed food and don't cringe at the thought of "food" in a bag but I do believe that some foods, like well-fortified foods, help to keep people healthy in all parts of our world. And since I don't have an off-limit food list, I never feel guilty, anxious or remorseful if I eat something processed. I have a most of the time diet and then there are foods that I eat some of the time/on occasion. The great thing is that neither one i...

This endurance body is happily fueled by real food. AND Plant strong for almost 21 years. A Karel creation: Jasmine rice and a stir fry of tempeh, peanuts, onions, mushrooms, peppers and marinara on top arugula. This creation was enjoyed last night and made my tummy/muscles super happy for an early morning wake-up call (4:20am) for a 5:30am track workout.  Love your afternoon snack Honor your biological hunger in the afternoon. Do not expect your body to allow you to go from lunch to dinner without food (especially if more than 4 hours between meals or if working out in the evening). A mid afternoon snack is a great way to nourish your body and boost energy.  Here's one of my fav mid day snacks: 1/2 cup Chobani Greek yogurt + fresh fruit chopped + a few spoonfuls of KIND or organic granola. Enjoy! Refueling from a long brick Asparagus, mushrooms and tofu tossed with pasta noodles and marinara, topped with Parmesan. Karel had the same (larger portion) but chicke...