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Greenville, SC

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

Quinoa Veggie-casserole

Marni Sumbal

I am a member of several organizations:
American Dietetic Association
Florida Dietetic Association
Jacksonville Dietetic Association
Sports, Cardiovascular and Wellness Nutrition
Vegetarian Nutrition Dietetics Practice Group
International Society of Sports Nutrition

Not only do I love being a member of awesome organizations but a few times a month my mailbox is full due to lots of journals and newsletters. While my stack of magazines and journals tends to grow during the week, I love a good road trip with Karel and Campy to catch up on all of my readings.

One of my favorite things to read is Nutrition Action. I wish I could write like the contributors of this fabulous health newsletter. I love the cynical touch and truthful statements and I absolutely love the Best Bites and Right Stuff/Food Porn sections.
Here's the link if you wish to order to the newsletter. I recommend it because you will learn a lot and it isn't hard to read/understand.
Nutrition Action

One of the special features of the Jan/Feb 2010 issue was titled "NAME THAT FOOD"
When you walk through the supermarket, it's the front labels that get your attention. What would happen if you chose foods by reading the ingredients instead?
See if you can match the nine ingredient lists below to the nine foods listed on pg.11. It's tough..mostly because all nine-like hundreds of other foods - contain essentially the same (cheap) ingredients: refined carbs plus oil and/or sugar. If some-like pita chips, Special K, and English muffins (with their "hearty grains," whatever that means)-seem healthy, it's only because they're marketed to look that way.
Bottom line, spend your calories on foods like fruits and vegetables, not on white flour in its many disguises.


I want to play the game with you (directly from pg 10 of my newsletter) and see how well you know what you are eating?
(I will post answers cheating. Post your answers in the comment section)

Your choices of foods are:
1) New York Style Bagel Crisps Plain
2) Thomas' Grains Double fiber English Muffins
3) Rold Gold Pretzels
4) Special K original Cereal

A) Rice, Wheat Gluten, Sugar, Defatted Wheat Germ, Salt, High Fructose Corn Syrup, Dried Whey, Malt Flavoring, Calcium caseinate, Ascorbic Acid, Alpha Tocopherol Acetate, Reduced Iron, Niacinamide, Pyridoxine Hydrochloride, Riboflavin, Thiamin Hydrochloride, Palmitate, Folic Acid and Vitmain B12

B) Unbleached Enriched Wheat Flour (flour, malted barley flour, reduced iron, niacin, thiamin mononitrate, riboflavin, folic acid), Water, Whole Wheat Flour, Modified food starch, farina, wheat gluten, polydextrose, honey, yeast, sugar, salt, preservatives, soybean oil, malt, monoglycerides, natural and artificial flavor, xanthan Gum, acesulfame potassium, sucralose, whey, soy flour, nonfat milk.

C) Enriched flour (wheat flour, niacin, reduced iron, thiamin, mononitrate, riboflavin, folic acid), corn syrup, salt, corn oil, yeast, malt extract, sodium bicarbonate, ammonium bicarbonate, and artificial flavor.

D) Unbleaced enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), palm oil, less than 1% of the following: sugar, yeast, salt, distilled vinegar, yellow corn flour, natural beta carotene (color), spice extractive, soybean oil, color, soy lecithin.

In an effort to encourage Whole Foods with little or no ingredients, I've created a great dinner for you. It would be great if we could all eat a diet full of natural foods but I understand that that is easier said than done (even for me). So after piling up the healthy stuff, there is nothing wrong with adding a little of the other stuff. What's most important is that you are actually enjoying the healthy foods (with little or no ingredients) and eating them more often than the processed stuff. Stuff...I know, a very professional word in the nutrition world :)
Enjoy my latest creation!

Quinoa veggie casserole

1/2 cup quinoa (cooked)
1 tbsp Light sour cream
1 cup spinach (chopped)
1 cup mushrooms (chopped)
1/4 cup onions (chopped)
1/2 container Firm tofu (crumbled)
2 cloves garlic (chopped)
2 tbsp Salsa
3 egg whites + 1 whole egg
1/8 cup skim milk
Spices/herbs: Basil leaves, pepper
2 tbsp shredded cheese

1. Preheat oven to 325-degrees. Lightly spray glass casserole dish with non-stick spray. Sprinkle with no-salt seasonings/herbs.
2. Combine cooked (and cooled) quinoa with sour cream and press into casserole dish.
3. Combine first 6 ingredients in a bowl and mix well.
4. Spread veggie mixture over quinoa (it's ok if you don't use all of the veggie-mixture. You can save it for an omelet the next day)
5. Pour lightly scrambled eggs and milk all over veggie mixture.
6. Top with shredded cheese.
7. Bake for 30-40 min. or until cheese is melted and edges are brown.