Trimarni Coaching and Nutrition

  Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE. Ingredients 1 block (14 oz.) extra firm tofu ⅓ cup plain bread crumbs ¼ cup panko ½ tsp salt ½ tsp paprika ½ tsp parsley ½ tsp garlic powder ¼ tsp sage ⅛ tsp onion powder 2-3 dashes cayenne pepper (optional) Freshly ground black pepper to taste 1 egg, lightly beaten ½ cup low fat milk 3 Tablespoons all-purpose flour Cooking spray (olive or canola oil) Coconut oil (optional) Your favorite barbecue or sweet chili sauce (optional) Preparation Preheat oven to 400 degrees F. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside. In a medium bowl, mix together breadcrumbs, panko, and seasonings. In another small bowl, mix egg and milk together...

Coconut tumeric stir-fry with  golden potatoes and tofu Ingredients to serve 2  1 medium golden potato (cubed) 1 package firm tofu (cubed) 1 bag Asian style veggies (Frozen) - if you have extra time, let them de-thaw in 'fridge or counter top for at least 30 minutes, until soft. Tumeric 1/2 - 1 cup coconut milk Peanuts Olive oil (Want leftovers? Double up this recipe!) 1. In large skillet, (or wok) heat to medium and add a little olive oil and cook tofu until slightly brown on the sides. Toss every 2-3 minutes for even cooking. 2. While tofu is cooking for 5-8 minutes, place cubed golden potato in microwave and cook for 3-4 minutes or until soft (you may also boil or oven-bake your potato until soft). Keep skin on for more nutritional value.  3. Add potato to tofu in skillet/wok and add 1/2 cup coconut milk and 2-3 tsp of tumeric.  4. Add frozen veggies to your skill and stir until veggies are lightly tossed in coconut milk.  5. Cook for 20-...

The other day, someone asked me what I eat when I am really busy. I suppose I needed to give the reply of what fast food I order out or what's my favorite microwave dinner when I have no time to cook. Now, there's always an exception as I do not believe that there is a perfect way of eating but you will not find a microwave dinner in our freezer and Karel and I rarely (less than 5 times a year) go out to eat (unless we are traveling).  This doesn't mean I am good and you are bad but there's a reason why I wanted to write this blog.  I absolutely love real food and I make time to cook, even in my busy lifestyle. I know you can do it too. It's a lot easier than you think. You, me.....we are all busy. Who isn't busy? If there were more hours in the day, we would find a way to fill those up as well.  But it is because of my/your health that we are able to thrive in a world of craziness, business and never ending to do's.  The foo...

My body has not disappointed me in a long time and that is a great thing because I live a super busy and active lifestyle and I need my body ever single minute of every single day. I have always told my body that we make a great team because if I don't take care of it, it will not take care of me.  Just like so many of you all, I have a lot to balance in life. My priorities rarely change for triathlons are my lifestyle, not my life. Triathlons do not pay the bills but I do feel that because of triathlons I have become much more mentally and physically stronger in life and thus I am a better person because of what I have learned from calling myself a triathlete. Thankfully, my body has performed beautifully over the past two months since I started my 2014 tri season and I am just so excited to use my trained body when it is time for our race-cations this year.  With our 2014 Trimarni Triathlon Endurance Training Camp  taking place in Clermont FL on Feb 28-Marc...

Every since I was young, I loved my mom's stuffed shells recipe.  Shells - cooked to al dente in large pot Marinara sauce - for topping Mozzarella cheese - for topping Stuffing - firm tofu (container) mixed in a bowl w/ 1/2 cup Parmesan cheese and spices, like basil and oregano and 1 egg.  Stuff the shells and top with spoonfuls of marinara sauce and top with the cheese and cook in microwave safe dish (in microwave) for 3-5 minutes or until shells were warm.  Talk about a yummy and quick dish! My mom told me that back in the early 90's, she would have a hard time to find tofu so she would have to go to a specialty store where she could find Asian cuisines.  Despite choosing to be a vegetarian when I was 10 for animal reasons, I didn't see this dish as "vegetarian". I didn't even know much about tofu until I was in my 20's to fully appreciate the many plant based proteins that I could eat in my "meat free...

Do you live a busy lifestyle? Do you stay active morning 'til night? Do you have more on your plate than your mind can handle? Do you need more hours in the day to tackle your never-ending to-do list? Do you hate getting sick? Do you love traveling? Do you love pushing your body for fitness gains? Do you love to compete in athletic events? Do you love to use your brain? Do you want to reduce your risk for disease/illness to live a quality-filled life? Do you enjoy being spontaneous with your life? Do you love your life, your family, your job, your friends, your children, your furry ones? The only way you can function well in life is by having a functioning body and mind. You only have one place to live for the rest of your life and your body is your home so you have to take care of it. It is up to you to keep the foundation strong and to constantly tune-it-up to keep it in top-notch condition. You can ease up every now and then for what you do most of the time matters more than w...

Fuel your body with real food because your body needs fuel to function, to thrive, to live, to be happy. Don't watch the clock. Don't say you're being bad. Don't regret what you choose to put into your body. Don't say you're cheating. Don't worry/stress about what other people are doing, what others may think or what others may assume. Own your actions. Feed your body throughout the day when your brain and body need energy. As I was seeing and charting on patients today in the hospital today, I couldn't help but think (as I always do) about how grateful I am to have a body that is well, happy and healthy. Every time you think about (or do) body bash or voluntarily restrict food that can be used for fuel or for health, consider reframing your thoughts. That same body that you think is fat, ugly or gross or just messed up or failed you, is the same body that you push to cross finishing lines, wakes you up in the morning to take care of yo...

What a beautiful meal to fuel my body last night! For the tofu, spritz your pan on medium heat with olive or sunflower oil. Cube firm tofu and cook until golden brown, tossing lightly occasionally to prevent sticking. Season with turmeric and rosemary and a pinch of salt. My meal creation also included arugula, mixed greens, red bell pepper, tomatoes, pistachios and brown rice. To make this your own creation: Choose your leafy greens Choose 2-4 types of veggies (or fruit/veggie) Choose your type of protein ~20 grams (you can have a mix of protein) Choose your type of whole grain or starch (ex. potatoes, noodles) Choose your type of nut/seed Top with your choice of dressing, oil or salsa     Ironman-focused Endurance set: 1650 warm-up - nice and steady. 150 backstroke - EZ/recovery Pre-set: 10 x 100's w/ paddles and buoy w/ 10 seconds rest (I did them on 1:35) - 80% effort, focus on reaching and catching the water. 150 backstroke - EZ/recovery Ma...