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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

Winn Dixie Grocery Store Event - with RECIPES!

Marni Sumbal

What a fantastic event at Winn Dixie. I was totally in my element, with my table being positioned right in the middle of the fruit and veggie section....heaven.

Winn Dixie has been wonderful for allowing me to share my creations and love for wholesome eating. What better than to close National Nutrition Month with a colorful display, my stuffed veggie and fruit friends (from IKEA - thank you CINDY!), having my friend Amie help me out - who is an amazing photographer (see pics below or check out her website here. She is also TRX certified if you want an amazing workout! I highly recommend using her services - she's a mom of 3 and a runner - she can help you reach your goals!) and of course, speaking to open-minded customers about making a few swaps in the diet and welcoming a new way of eating and living life.

I hope you enjoy a few of my creations from my Winn Dixie event. If you are part of a group, company, club or individual who would like me to make some creations for your next event (or article), let me know by sending me an email.

For more helpful info, check out my website and click on MEDIA - you will find my Winn Dixie event info, followed by some helpful documents.

Lettuce - bulk up any "meal" with lots of nutrients and only 15-30 calories per cup!
Red leaf
Leaf lettuce
Swiss chard

My favorite peanut butter...Smuckers All Natural.
Which goes perfect with WASA Crackers (especially pre-workout)

Popcorn - a "whole" lotta goodness in this grain!

1 tbsp cocoa powder (unsweet)
1 tbsp butter (ex. Olivio)
1/3 cup popcorn kernels
1 tbsp canola oil

1. In large pot, toss kernels in oil. Cover.
2. Turn heat to medium heat. Let cook for 4-5 minutes before needing to attend to kernals.
3. When kernels start to pop, give a shake (off burner) and continue to let kernels pop for 15-30 sec, shake and then pop again on burner.
4. When kernels begin popping quickly, tilt lid to allow a little heat to escape.
5. Turn heat a tad lower and let kernels continue popping until they finish. If you think they are burning, turn off heat, shake and set aside.
6. In large container, pour popcorn. Add butter and cocoa powder and shake until combined.
*Trick - you can pop 2 tbsp kernels in brown papper lunch bag for 90 seconds for quick popcorn (cooking time may vary) without oil. Fold bag over 2-3 times until sealed and then pop away!

Nutrition facts:
Makes ~5-6 cups
Serving size: 1 cup

Calories: 67
Fat: 4g
Carbs: 7g
Protein: 1.2g
Sodium: 17mg
Fiber: 1.5g

Tahini and chive couscous

1 cup couscous + 1 1/4 cup boiling water (Prepare according to package)
1/2 cup chopped chives
1/8 cup tahini paste
1 1/2 tsp lemon juice
2 tsp olive oil
Pepper, parsley, salt and curry - to taste
Recommend: serve with dark greens

1. Prepare couscous according to package (5 minute "cooking" time)
2. In large bowl, combine all ingredients as couscous is "fluffing".
3. Add couscous and combine with fork.
4. Refrigerate or serve warm.

Nutrition info:
Serves 4
Serving size 1/4 cup

229 calories
6.5g fat
36g carbs
2g fiber
7g protein

Fruity breakfast barley

1 cup barley + 3 cups water (Prepare according to package)
1 1/2 cup sliced strawberries
1 cup slices pears
1 tsp cinnamon
1 tbsp brown or white sugar

1. Prepare barley according to package (allow 1-1.25hr for cooking).
2. Combine fruit, cinnamon and sugar in container (or bowl). Stir to combine.
3. Add warm barley and mix well.
4. Refrigerate and serve cool or heat in microwave for a warm breakfast.
*recommend to serve with 1/2 - 1 ounce your choice of nuts or seeds

Nutrition info:
Serves 8
Serving size 1/2 cup

112 calories
0g fat
26g carbs
2.75g protein
3g fiber
4g sugar

*Interested in one-on-one consulting at Spa ME (904-824-9804)
or have a comment, question or concern?
Email me @ and visit

Thank you again to Amie for the wonderful pictures!

And to my wonderful clinical dietitian friends at Baptist Medical Center Beaches for letting me use the helpful display board.