Trimarni Coaching and Nutrition

By now, I hope that you understand nutrition a bit better than you did in 2009. Most of all, I hope that you are starting to make healthy changes your personal diet in an effort to take the right steps to reach your weight or athletic-related goals, to maintain weight or to foster performance gains. So, now it's time to start experimenting with new ways of eating. While small changes are much more practical than making big changes, I am asking you to take one day (Mon Jan 11th) to try a new way of eating. If you are an athlete, you certainly know the importance of protein in the diet. Not only do the amino acids in protein help with recovery after exercise and aid in the replenishment of depleted glycogen stores, but protein helps to control blood sugar levels. Because protein has minimal effect on insulin, compared to carbohydrates, athletic individuals who want to maintain/lose weight and/or want to have enough energy for exercise, should certainly emphasize protein with all meal...

All the way down to the crust.....get ready to make your own personal pan pizza! As you know, I just love pizza and I think I have found every way to enjoy pizza that isn't delivered to my door. I've made pita bread pizza I've made french bread pizza I've made dressed-up frozen pizza I've even made Fruit pizzaa Well, now I took it one step further. I made my own crust and it turned out amazing. I get excited to make new creations but when they turn out super yummy (sometimes they don't but those recipes don't end up on my blog) I get really excited. I hope you share the same enthusiasm for your home-cooking as I do :) It is one thing to take care of your body through physical activity but when you prepare the food in a special way in order for it to look pretty on your plate, you should take great pride that you are taking that extra step in taking care of your body. Enjoy my latest creation! This one is sure to re-fuel from your workout and will make you fe...

So, now that you understand what you are eating (carbs, protein and/or fat) and are beginning to make healthy swaps to include more nutrient-dense, wuality foods in your diet, it is time to figure out a good range of calories that your body needs on a daily basis. As a general rule, I recommend that athletes (or anyone exercising on a daily basis) add 100-150 calories to your recommended total calories, per hour of daily exercise. I recommend prioritizing a 3:1 (or 2:1) Carbohydrate to Protein snack immediately after workouts (within 30-45 min) as a way to add in your extra 100-150 calories as opposed to adding those extra calories to meals. If you workout for 2 hours on Monday and consume 2000 calories on a daily basis, I recommend adding in 200-300 calories to your diet through a post-workout Carb:Protein snack and then having a balanced meal (350-500 calories) rather than stuffing down a 800 calorie meal. If you workout for 4 hours on Saturday, I recommend having your extra 400-60...

Your diet is probably comprised of macronutrients. Carbohydrates, protein and fat all contain calories and provide energy. Now, within those macronutrients, you will find micronutrients which are known vitamins and minerals. Macronutrients are needed in large quantities whereas micronutrients are needed in small quantities. Macronutrients will give you energy whereas micronutrients will aid in energy-yielding reactions. If you choose a wide selection of healthy macronutrients, it is likely that you will receive a variety of micronutrients....which is a great thing for the health of your body. Before you determine the percentage of each of the 3 macronutrients that will support your lifestyle, it is important to understand what each macronutrient provides to your body. Carbohydrates provides 4 calories per gram. Protein provides 4 calories per gram. Fat provides 9 calories per gram. Alcohol (although not a macronutrient) provides 7 calories per gram. According to the USDA, here are the ...

Where do I begin? I will keep this as simple as possible. While it may be easy to count up your total calories, the variety of foods in the grocery may leave you confused and overwhelmed. So many "healthy" foods...or are they? Low-fat, fat-free, low-sodium, no sugar added...the list goes on. Then there is the issue of serving sizes. What food is a deck of cards? Is it a tennis ball or a golf ball for a serving of fruit? What finger do I use to measure an ounce of cheese? Why don't fruits and veggies have food labels on them? What's the difference between the USDA organic symbol and a product that says organic? What is natural product? What is the difference between whole wheat and whole grain? Why are 5 of the first 7 ingredients in Campbell's cream of mushroom soup from oil? Water, Mushrooms, Vegetable Oil, Corn Oil, Cottonseed Oil, Canola Oil, Soybean Oil, Modified Food Starch, Wheat Flour, Cream- Milk - Less than 2%, Salt- Less than 2%, Dried Whey- Milk - Less ...

Already, you can tell that my whole mission for the month of January is to open your eyes to reality that is health and fitness. You are not eating "healthy" just to lose weight. There is so much more to choosing an apple over a doughnut than just for the reason that doughnuts are fattening, bad for you and they will cause your butt to turn to fat (likely those are your words and not mine). If you asked a healthy individual, who has maintained his/her healthy weight for the past 6 months, if he/she would instantly gain weight eating a doughnut, it is likely that he/she would say "of course not". Now, that person may feel that the doughnut is a trigger for other unhealthy choices but it is likely that the reality of eating 1 doughnut will not make your jeans suddenly "tight". People don't just maintain (or lose weight) by one day cutting back on calories and exercising a lot. People who live a healthy and active lifestyle look and feel a certain way bec...

As a parent, you probably insist that your children know by-heart, 3 very important numbers: Home phone number Address Emergency cell phone number As an adult, it is very important that you know your numbers as well. What are your numbers? Blood Pressure Cholesterol BMI Resting heart rate Blood sugar The purpose of this change is to get to know your numbers. Since we are starting fresh with a new year, it is time to call the doctor for the recommended yearly visit and start understanding why you are choosing to live a healthy and active lifestyle. While you may be starting a diet in order to fit into your college or pre-pregnancy jeans, it is more important that you are eating healthy and exercising in order to control your cholesterol levels or prevent a rise in BMI. While not all numbers can be found at home (ex. blood sugar), it is important that on a yearly-basis, you recognize that your body is going to change as you age. The best way to maintain weight is to know your weight. The...