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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

New blanket & Hemp protein

Marni Sumbal

Campy received the most wonderful gift in the mail. The box was addressed
TO: Campy
FROM: Trixie

He even received a card. What a lucky dog.

A few months ago, Judy (Iron Girl VP and my mentor) showed me this awesome blanket that she had personally made for her dog Trixie. The blanket was almost like a furry garbage bag for Trixie (Italian greyhound) to snuggle and sleep inside. To my surprise, Judy had a sleeping blanket, plus open blanket, made just for my little one. As expected, Campy LOVES it!!! It is even personalized just for Campy.
Thank you Judy....You are the best!! See in you two weeks at Iron Girl Atlanta!!!

With Campy receiving a gift in the mail, I was feeling a bit jealous until my good friend Cass (
- future mom's, you must read her exercise/nutrition approach to having a healthy pregnancy, natural and quick labor, plus healthy baby...and buy her books too!) sent Karel and me a present.....HEMP PROTEIN!!
I have heard lots of great things about hemp protein but it wasn't until I read Cass's article about it, I was more convinced that this is a must in the diet. This would be perfect for both the exercise enthusiast and the competitive athlete, as well as the young and old.
Here's the protein she sent us:

Hemp Pro 70


Here are some facts from her article:

The fatty-acid composition is one of the key properties of hemp’s nutritional benefits (2, 3). The oil, which makes up half of the weight of the seeds, contains 75% essential fatty acids, of which ~20% are the omega-3, alpha-linoleic acid (ALA). It also contains ~3% of the healthy omega-6 fatty acid, gamma-linoleic acid (GLA), and ~1% of the rising omega-3 fatty acid star, stearidonic acid (SDA). Overall, the omega-6 to omega-3 ratio of hemp oil is a fabulous 3:1, while most modern diets are an alarming 10:1, or more.

Another fantastic “fat” property of hemp oil is that it contains a high content of naturally-occurring vitamin E compounds (tocotrienols and tocopherols) (1,2,3). These free-radical scavenging antioxidants protect the oil from oxidation and rancidity. Typical levels of vitamin E per 100 grams of oil are about 100 to 150 mg. Therefore, one to two tablespoons of hemp oil can meet the daily requirements of vitamin E for healthy adults (DRI: 15 mg/day).

In addition to the above fat-soluble compounds, the oil of hemp also contains high concentrations of phytosterols known to have beneficial effects on health; chlorophyll which is shown to be anti-carcinogenic; carotenes necessary for healthy eyesight and growth; and lecithin for ideal cell-membrane composition and brain function (1).
Hemp seeds are one of the few vegetarian protein sources providing a complete spectrum of all the essential amino acids. The seeds contain 25%–35% protein, and some of the hemp protein isolate products on the market today contain as much as 70% protein per 100 grams – this is a similar macronutrient breakdown to whey protein isolate with 21 grams of protein per serving, and minimal carbohydrates. It also mixes very well in water or juice and compliments the great taste of berries in your favorite smoothie.

The protein in hemp comes from two high-quality storage proteins, edestin and albumin, which are easily digested. When compared to soy protein isolate, the protein in hemp has actually been deemed superior due to its higher content of most of the essential amino acids and methionine, cysteine and arginine (14). Overall, the protein makeup of hemp is highly complete, highly absorbable, hypoallergenic and a great way to get more sustainable, earth-friendly amino acids into your diet.

Hemp fibers are usually saved for production of durable fabrics and specialty papers, leaving the seeds as the food byproduct (1, 14). Of the whole seeds, about half to 25% of the total carbohydrate content is fiber, both insoluble and soluble forms. Some brands of hemp protein powder extracts even contain up to 14 grams of fiber per serving! Theoretically, hemp food products could supply a person with all the fiber they need in one day.

The fruit of hemp is not a true seed, but an "achene", a tiny nut covered by a hard shell. Whole hemp seed contains approximately 20-25% protein, 25-35% oil, 20-30% carbohydrates and 10-15% insoluble fiber (1) as well as a rich array of minerals, particularly phosphorous, potassium, magnesium, sulfur and calcium, along with modest amounts of iron and zinc (2). It is also a fair source of carotene, a Vitamin A precursor.
The seeds are small, soft and round, making them easy to chew and digest. They taste similar to a pine nut, but contain a different array of beneficial nutrients.

Hemp foods are widely under-appreciated, but carry so many health benefits. They’re an earth-friendly way to achieve more protein, healthy fats and fiber in your diet. Most people can benefit from these products in more ways than one:
• A tasty, organic, vegetarian and vegan food
• Tolerable by those with nut allergies
• Provides a wide array of essential omega-3 and 6 fatty acids
• A way to bump up dietary fiber intake
• A new protein choice for smoothies and baking
• Supports hemp growing for a healthier, happier planet

(If you'd like to see any of her references, just tell me the number and I will post it in the comment section).

Here's my new smoothie recipe:
(I've been using 2 tbsp of the Hemp protein in my whey smoothie (serving size is 4 tbsp) and Karel has been using 1 scoop in water w/ his breakfast, in addition to 2 scoops w/ his whey smoothie. Karel said it tastes great w/ water and mixes super easy! Just like with any food/drink, when you decrease/increase the recommended serving size you must recognize how this will affect the nutrition content by decreasing or increasing how much nutrition you are receiving).

Blueberry Strawberry hemp smoothie
2 tbsp hemp protein
1/2 scoop vanilla whey protein
Handful frozen (fresh) blueberries
4 strawberries (fresh)
1 tbsp wheat germ
1/2 cup skim milk
1/8-1/4 cup water
Ice (about 6 cubes)

1. Mix all ingredients and blend. Add extra water to meet your consistency needs.