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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

The Rewards Of Eating Healthy

Marni Sumbal

I think a lot of people battle with the feeling of "reward" after a workout, when it comes to food. You worked out therefore you can eat whatever. Sadly, it doesn't always work that way. Even with the most extreme Ironman training, you can't just eat whatever you want, whenever you want. However, there are always foods to de-emphasize and emphasize and so long that you are taking care of your heart and focusing on portions, there is always a time for a little reward every now and then.
However, how about rewarding yourself with good food that will keep you looking young and feeling energized. Enjoy this article that can be found on or in the FREE monthly newsletter.

The Rewards Of Eating Healthy
By Marni Rakes

What woman wouldn't want glowing skin and a youthful face? Yet, in an effort to fit into a smaller size of jeans or feel skinny in a new race day outfit for an upcoming event, many women focus on a number on the scale as the primary reason for shopping for healthy foods.

However, when cravings occur and "healthy" foods become boring, all reasons for eating healthy are ignored and it is back to old, unhealthy habits.

Although increasing lean muscle mass and decreasing body fat will allow your mind, muscles and heart to work at their finest, your main priority for eating healthy should be the rewards of longevity, a strong mind and lots of physical activity.

You either choose to reward yourself with healthy food or you choose to make unhealthy decisions, which leave you struggling to reach your goal weight. If you are the woman who wants to look and feel young, good nutrition habits are critical to living a long and healthy life. Learn to love a lifestyle of healthy eating and daily exercise, which will allow you to feel young, as you grow older. So, next time you enjoy a snack of carrots or glass of skim milk, remind yourself that eating healthy is your choice and one with many healthy rewards.

The following are foods that promote healthy skin, strengthen the immune system, promote brain health, improve memory and strengthen bones:

1) Foods high in vitamin A - skim milk, mozzarella cheese, egg yolks, spinach, mangoes, carrots, sweet potatoes, cantaloupe, apricots, low fat yogurt, carrots, peppers, kale, cayenne pepper, parsley, tomatoes, squash, romaine lettuce.

2) Fruits high in antioxidants, vitamin C and E - blackberries, cranberries, strawberries, blueberries, plums, oranges, grapefruits, bananas, kiwi, lemon juice, papaya, pineapple, watermelon.

3) Vegetables high in antioxidants, vitamin C and E - pinto and red beans, split peas, spinach, artichokes, broccoli, asparagus, peppers, green beans, celery, tomatoes, carrots, cauliflower.

4) Quality sources of essential fatty acids - olive oil, lean meat, dark greens, oregano, tofu, soybeans, shrimp, eggs, hemp oil, canola oil, walnuts, salmon, flaxseeds.

5) Quality sources of selenium - whole grains, crimini mushrooms, shrimp, snapper, tuna, halibut, salmon, tofu, oats, turkey breast, brown rice, tuna, brazil nuts.
6) Liquids - green tea and water.
7) Dark chocolate - prevents against UV damage, increase blood flow to skin.

8) Food rich in folic acid - sweet potatoes, whole grains, oranges, spinach, asparagus, grapefruit, cereal, okra, chickpeas, lentils, almonds, nuts, sunflower seeds, dried beans, liver, egg yolk.

9) Foods rich in choline and boron - egg yolks, soybean products, banana, cauliflower, corn, flax seeds, milk, oranges, potatoes, tomatoes, sesame seeds, whole grains, hazel nuts, raisins, walnuts, almonds, avocados, dates, apricots.

10) Foods rich in Calcium and vitamin D - low fat dairy products, salmon, tofu, calcium-fortified soy products, legumes, broccoli, skim milk, eggs, low fat cheese, low fat cottage cheese, fortified orange juice.