Trimarni Coaching and Nutrition

...and more! What is it? Tofu is made from the curds of soybean milk (and water and a curdling agent) and is associated with Asian cooking/cuisine. To a vegetarian, tofu is likely a staple in the diet. However, this no-taste, mushy food, that you have no idea what to do with, is likely to be the last thing on your mind when you are looking for a high protein and high calcium food. Tofu is also a good source of iron, copper, selenium and omega 3-fatty acids. There are several different types of tofu, all with around 60-90 calories per serving. Depending on the purpose for using the tofu, you can choose from Firm, Extra firm, silken or soft. I usually use Firm or Extra Firm (depending on which one is on sale) for cooking. Here's the nutritional breakdown of Firm Tofu: Serving size 2.8 oz (14 ounces in a package) Calories per serving: 60 Fat per serving - 3.5g Sat fat - .5g Polyunsaturated fat (healthy fat) - 2g Monounsaturated fat (healthy fat) - 1g Cholesterol - 0mg Sodium - 0mg Tot...

As much as we all love a hot plate of cooked veggies, we all look forward to a piece of bread with a meal. What fun would PB&Jelly be if we served it on a spoon? Many people believe that weight loss involves reducing carbs. Well, I think this was the old thinking and now many people (athletes primarily) are under the impression that bread, pasta, pizza, rice and potatoes, in high quantities, must be consumed on a daily basis in order to fuel and recover from workouts. While there is nothing wrong with carbs (prioritizing the 100% whole grain/high fiber ones) it is important that we consume healthy carbs, filled with nutrients which will improve the immune system, fuel workouts and keep us satisfied. If I told you to just eat veggies or a salad for a meal, that would be quite boring. I would never say that because I don't do that and if I don't do it...I don't preach it. However, if I told you to add some protein to your veggies, now we are talking about a more balanced ...

Sorry for the lack of blogs. School...you know, my most common excuse. My hip was feeling better last week and managed to get in a longer run on wed and a short run on thurs. I was looking forward to a workout on sat but wasn't sure how it would go. I decided to drive 1 mile down to the road to the Trek store because I wasn't sure exactly how I would feel for the workout. My plan was to bike and then do a long-er run. I would just run and stop if I hurt. The reason why I drove to the trek store was because I planned to run past my place and if I hurt, I could just go home, rather than having to walk my way back home for many miles. I first biked 15 miles and felt great on the bike. Thank goodness my biking is still coming along. My run was ok when I started but by mile 2 my rt. leg went almost completely weak. Once again, no pain, just sudden weakness. The weird thing is that when I walk for a few minutes I can start running again pain free. Any thoughts on this one? I would th...

Thanks for all the emails from my concerned blog readers. My injury is almost gone and with only 1 day off, I'm proud to say that I was not a stubborn, silly athlete...speaking of the athlete I was in the past. You know how it is...you never know how much is too much and you feel like you can just "get through it" and then after the workout you will rest. Or, you think that training through an injury will be ok for a few days and then you can rest. Haven't figured out how that one works but we have all done it. Well, for the past year I refused to "get through" any workouts. I believe that my fitness will be my only limiter when I train. No injuries, no nutrition problems. This means that it is only up to a good training schedule to push me to my limits and help me get stronger and faster. Up until a week ago, all was working well. I know that everyone is different. The root of my injury may be completely different than another person's injury, even with...

I always hear that athletes get bored with the same meals. Athlete or not, it is easy to get bored with pasta. Some people say they can never get bored of pasta but having the same "go-to" meal every night can become tiresome. If anything, you want to look forward to a meal..especially when it has new flavors from new ingredients. However, as simple as it is to prepare and totally affordable for any size family and/or budget, you can only eat so much pasta. On Sun night Karel and I went over to Katrine's house for dinner. Not sure why it is but all of my close triathlon friends want to re-pay Karel for his bike tech work, with food. I guess that isn't a bad thing. He occasionally brings home beer or wine from his regular customers (what a lucky guy!) but other times, good work = good food. I know I'm not the only one who keeps the Trek store in business but I love sending my tri-friends to Karel for all of their bike needs....and desires :) In May, Libby (who plac...

I wish I was blogging about the 18 mile run that was planned for sat or the 5 1/2 hr bike + 35 min run planned for today. However, I didn't feel like myself on Fri and because of it I turned into one smart, yet freaked out athlete. After my workout on Thurs (easy run + bike) I spent the morning at the Palm Gardens Long-term care facility. My first experience with long-term care dietetics. For my medical therapy dietetic course we are required to volunteer time with a dietitian. I have the best RD to observe and I learned so much in just the first day! Later in the day I was on the computer (as usual) but by dinner time, I was feeling really sore in my back. I felt like I couldn't get comfortable when I sat at the computer and I knew my old shoes were not helping when I walked with campy. Katrine, Laura and I planned to run on the treadmill for 2-3 easy miles before swimming at 6am. I was really looking forward to swimming because our set was over 4500 and I couldn't wait to...

I haven't been in the mood for pancakes after my long workouts for the past two months. Possibly due to 100-degree 5+ hour workouts. Last week I made pancakes for dinner. Why??? I couldn't think of any reason why not. Health carbs, protein and fat......looks like one healthy and balanced meal that you can't feel guilty about! Enjoy! Ingredients: 1 cup whole wheat pancake mix (just add water) or buttermilk (just add water) 1/3 cup instant oats Handful raisins Handful chopped nuts Handful sesame seeds Blueberries 1 egg 1/2 tbsp. cinnamon 1 tsp vanilla 1/2 cup milk 1/4 cup - 1/2 cup water Non-stick spray 1. Combine pancake mix, oats and nuts in a large mixing bowl. Stir well. 2. Add egg, vanilla and milk. Mix together. Slowly add water until the batter drips off your mixing utensil. 3. Add blueberries and cinnamon and mix well. 4. On a low-medium heat skillet, spray 3-4 squirts non stick spray. Pour a few big spoonfuls batter on plate to make medium-sized pancakes. Cook for 2-...