Trimarni Coaching and Nutrition

The other night Karel and I had a date at Ruby Tuesday's. We rarely eat out (and when I say rarely, I mean once or twice every 4-5 months). I had a coupon for Ruby Tuesdays and I was really excited to spend some time with my hubby, with no distractions (like computer or TV...although I don't mind being distracted by my furry best friend) and to enjoy some "occasional" foods and not have to do the cooking. I always enjoy a good salad bar because of the many selections of pre-chopped foods..that I didn't have to chop. But, I am always careful to recognize that salad bars are often criticized for outbreaks of food borne illnesses. I would recommend being mindful of possibly consuming food borne bacteria as the result of anyone other than yourself preparing and serving food, so it is important to keep food safety as a number one priority when consuming food outside the home. Even though food borne bacteria can come from food inside the home, at least you know exa...

There's nothing more exciting than receiving a new journal or magazine in the mail. I subscribe to several newsletters, journals and magazines which provide factual and reputable information from topics of vegetarian nutrition, environmental nutrition and consumer health, as well as having subscriptions to Triathlete magazine and LAVA magazine. As a recently credentialed RD, it is my responsibility to the profession to provide information that is backed by scientific research. Although my registration qualification to provide nutrition advice is backed-up by the Commission on Dietetic Registration registration, we all have the right to provide our opinion when it comes to nutrition, fitness and exercise. However, I find it important that when you provide your opinion on a certain topic related to nutrition, you are careful not to use conclusive words such as "CAN'T", "WILL", "NEVER" as well as negative words like "BAD", "CHEAT...

Since the training season for triathlons is reaching its peak, I have been working with many athletes on nutrition. Although I focus on both daily nutrition and training nutrition in order to maximize performance gains and minimize GI (tummy) distress, I enjoy fine-tuning the daily diet in order to help my athletes experience the most physiological training adaptations with the least amount of training stress. In my opinion, a balanced training/exercise plan with the right mental attitude is the perfect combination to experiencing a fun journey of appreciating food for fuel. I hope you enjoy my latest article in LAVA online. Be sure to check out the recipe for chocolate mousse...yum! I didn't come up with this creations but it looks fabulous and I can't wait to try it out!! Plates Not Pills: Calcium - LAVA Magazine

Last week was a productive training week. I was a little confused on my training because I was feeling rested after several "active recovery" days. I discussed with Karel his focus of last week (as I thought it was a build week) and to my surprise, it was a recovery week and I didn't even know it! I had previously discussed with Karel that after two weeks of build, I really needed a few days recovery because I was feeling tired and really needed some time to reflect in order to keep my mind sharp for the last 1 1/2 months of training. Karel gave me the fantastic news that I would have a full week of recovery and I ended the week with only 1 "intense" brick on wed, 3 great swims and two bike-focused brick workouts over the weekend (no long run). The focus for the weekend was to put everything together. Karel did an excellent job knowing exactly what I could handle at this point in my training and my workouts were just perfect... nothing that I couldn't hand...

I just finished my yummy French Toast dinner, served with a beautiful side of blueberries and plum slices with yogurt. For my veggies, I sauteed some mushrooms, green peppers, onions and garlic. Sorry no pics...I was ready for dinner after a really busy day at the hospital. I'm so excited for my last weekend build before a recovery week. The past 2 weeks have felt amazing and I respected my body on Monday and Tuesday with an "off" day on Monday and a form-focused swim on Tues morning. My typical week includes a brick on Tues and Thurs but I moved my brick to Wed and swam again on Thurs and Fri. I rested my running legs a lot this week and added in an easy spin on Thursday evening in order to clear my head and legs (my brain was fried at the hospital while working in the CCU (critical care unit)). Although I now feel rested and continue to feel hungry for my training, come Monday I will gladly welcome my recovery week to clear my mind and rest my body. Karel has two i...

Finding balance. For most of us active individuals, it is very hard to find the perfect balance in life. I try to avoid using the word "perfect" as I don't believe that we need to strive for a state of "completeness and flawlessness". However, when we do find balance in life, life feels absolutely perfect. In the past month or two, I have found balance. It feels absolutely wonderful. With a training plan that has allowed me to be extremely consistent with training as well as a diet that fuels my workouts and my lifestyle, I have been able to balance Ironman training with the rest of my life. The funny thing about balance is that it is not always present as our life is ever-changing. Perhaps you are starting a new job, welcoming a child, training for a new event or new distance, working on dietary habits or changing your lifestyle routine. Regardless of the situation, you must welcome new changes with an open mind and not compare the current situation to past...

Yesterday I discussed the importance of using the plate method when planning your meals and snacks. As active individuals, I think it is easy for our body to crave carbohydrates considering that glycogen (stored carbs) is our primary fuel source during intense activity and endurance activity. However, the metabolism of carbs also depends on how you are fueling during exercise, with what you are fueling with during exercise, the intensity and duration as well as your overall daily diet. I recognize that many athletes often reach a stopping point (or never start) when it comes to increasing lean body mass and decreasing fat mass when training for endurance events (or any distance for that matter). To be in good health and experience performance gains, I believe that we can change body composition without sacrificing performance by focusing on a plant-based diet, balanced with complex carbs, quality protein and healthy fats. But the key is BALANCE and consistency. As an endurance a...