Trimarni Coaching and Nutrition

Ummmm, perhaps I have been a bit too busy this week. Sorry for the lack of blogging. I have 1 more month of my community rotation and I am about to end week #2 (of 3) for my last big IM build before Wisconsin (37 days til race day, but who's counting?). Oh how the time flies...I seem to say that on a daily basis. Interning schedule for the week: Mon - Hospice at Mayo Campus (chart notes for patients) Tues - University of North Florida (meeting and student patients in counseling center) Wed - Working day to work on my community nutrition project with Unison facility employees Thurs - Preferred Nutrition (private practice which specializes in eating disorder/binging/weight loss/bulimia/anorexia) Fri - OFF!!! What a week. My brain is really overflowing with information and I am struggling to find my place in this world as a future Registered Dietitian. I am in a hard place right now because I find myself constantly wondering "what is my philosophy?". What is it that I want t...

I've been crunched for time lately. Hours turn into minutes and I find myself rushing out the door with no time to spare. Because I hate being late, I try to get as much done the night before in an effort to not feel too rushed in the morning. But despite waking up between 4:30 and 5am every day this week, I still find it hard to get it all done. However...at the end of the day, I sure feel great knowing that my plant-based diet is fueling my lifestyle and my IM training. The other day I made a wonderful veggie medley which included veggies that aren't staples in my normal diet. I will be the first to admit that I don't love the taste of ALL veggies but I sure love to eat them. Therefore, I try to find a way to make them yummy in my tummy. I made a delicious dinner the other night and was sure to have leftovers for lunch the next day.

Do you have a race coming up? I wrote my latest article just for you! Check out my article and many other great articles in the Free Iron Girl newsletter.... Carb-Emphasize As you count down the weeks and hours until your upcoming triathlon, you're likely nervously excited to put your training to the test. If you're like many athletes, you may be planning on "carb-loading" the night before in an effort to perform at an optimal level during the race. You can't help but enjoy an extra loaf of fresh-baked bread, alongside a large bowl of pasta, to top off your fuel tank. But surprisingly, carb-loading has a few drawbacks compared to its many advantages. Carbohydrates are your primary fuel source. By consuming adequate carbs on a daily basis (around 55-65 percent of your daily caloric needs), your body will have enough stored fuel and immediate energy for exercise as well as for daily metabolic functioning. Muscles can store approximately 500 grams worth of digest...

What a LONG Friday...but hey, I can't complain. I choose my life and I wouldn't want it any other way. I was crunched for time on Fri so that I could be at the beach by 9:45am (25 min. drive with no traffic) for our first of 4 clients at my preceptor's private practice office. My alarm went off at 4:20am and I prepared my coffee and headed to the gym. I made a graham cracker w/ PB for after my swim so that I could fuel for my bike. I ran 1.5 miles on the treadmill as I waited for the pool to open at 5:15 and during my 2500 yrd swim I sipped on 1 scoop hammer heed w/ water. My swim main set: 20 x 100's w/ 1 min break after every 5. 1-5 on 1:25, 5-10 on 1:20, 11-15 on 1:25, 16-20 on 1:20. My swimming is quite where I'd like it to be right now so I think I need to continue swimming 3 times a week and dedicating 1 day a week to intervals like this workout. After my swim I quickly changed, said hi to my swimming buddies who were getting ready for master swim and headed h...

I'm nearing the end of my third week of Community Nutrition and I can't believe I only have 5 more weeks (and 2 days) to go!! Who would have thought that 272 hours of "education" could be so much fun. I have to say, this internship is keeping me on my toes. I am always brainstorming, learning new information and checking off tasks on my to-do/checklist. I have several dozen assignments for my community nutrition course and although several overlap with each other, I am constantly thinking about my next assignment. I'll be honest, giving a type-A athlete/student the entire list of requirements on the first day of a rotation is a horrible idea. I am not a procrastinator and I hate being late for anything. Therefore, I often feel tension inside my body that I need to get everything done in one day. Well, I'm doing really well with my stress and I have to say, I am really enjoying taking this internship one day at a time. I have quizzes, readings and to-do's o...

The most common complaint about a healthy and balanced diet is "not enough time". I realize that we are all busy. For the last 3 weeks I have worked on balancing my Ironman+dietetic internship life with the rest of the responsibilities of life. However, despite being up at 4:30am (most mornings) and staying busy until bedtime (around 9-9:30pm) I really enjoy planning and preparing my meals. I love lunchtime with my preceptor because I love sitting down to food that I prepared at home. I love snacking on healthy food during the day and I love starting and finishing my day with wholesome foods. Understanding that we are all busy, I don't quite understand why people don't prioritize home-cooked meals. I'm not talking 3-course meals....a PB&J sandwich is still "home-cooked" in my eyes. I could imagine that the thought of being "lazy" doesn't cross your mind when it comes to planning and preparing healthy and balanced meals. It's likely ...

Last Wed, as I was driving home from interning, I was thinking about what to make for dinner. Hummmm, everything in my place sounded good but I had so much to do that evening, I needed something simple. Likely, I would need to use my oven. So, I decided to throw it all together and make a jammed-packed veggie casserole. Casseroles are great when you don't know what to make, you have a lot of several foods and you want to have leftovers. I used a bulk of my fresh veggies, a few cans of veggies and a few other ingredients and I had meals for the next 3 days! The great thing about this casserole is that it can go with anything! You can serve it with eggs for breakfast, you can stuff a wrap with it for lunch, or you could have it with your choice of protein and salad, for dinner.