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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

Filtering by Category: "real food"

Eat real food - stop the off-limit food list(s)

Marni Sumbal

I eat for fuel and for health. Food also tastes good when I eat it. When I finish a meal, I feel satisfied and even better than when I started the meal feeling hungry.

I do not feel that food controls my life. I can travel, experience good/bad changes in life and keep a smile on my face all because food enhances my lifestyle and keeps me well. 

Bike riding from Znojmo Czech Republic to Retz Austria. 
I didn't develop an appreciation for real food overnight and I also did not develop the ability to plan ahead and be creative in the kitchen overnight. 


The bottom line is that I have goals for my active body and expectations for my healthy body. I can't make memories doing this......


Without making the time and appreciating this....

A visit to the  farmers market in Znojmo, Czech Republic.


Think about the last time you felt stressed, mad or overwhelmed.
How about when your fitness/training routine didn't go as planned.
What about when you compare your body, life, fitness/performance to someone else.
How about the last time you critiqued your body composition or stepped on the scale.

Imagine if you didn't body bash or consider/start extreme styles of eating/exercising every time you felt "off". Or perhaps, when you feel as if someone else has it better, you instantly want to exercise, train or look like someone else.
Consider how many times you have thought about or considered eliminating foods - perhaps even the most nourishing and wholesome foods - the moment you felt frustrated with your body.
Consider how many times you rewarded yourself with food or told yourself you would just be better tomorrow.
Consider how many days are in the year, consider your own goals and consider your own health.

Do you really think that following a diet plan or an off-limit food list will improve your quality of life?

Since when did we combine these foods...
source

with these foods....


Source

And all of a sudden have a style of eating in which you describe foods that you can't eat, instead of considering all the most wonderful nourishing, energy boosting delicious foods that you can and should eat.



Source

What about traveling, eating around family/friends, attending events/seminars at work and fueling for life. How does your off-limit, bad food list work for some of life's most special and needed events.?
Can your quest for "healthy eating" be enjoyed anytime, anywhere and with anyone?

The bottom line is that you haven't yet recognize how good you can feel with real food. Real food consumed in appropriate portions to fuel your lifestyle. Instead of getting out the pen and paper for a list of foods that you feel you shouldn't eat, just ask yourself how your past eating habits (and exercise routine) was helping you meet your goals. Prior to bashing your body, hating a number on the scale or feeling the need to compare yourself to someone else, work on a few small tweaks that may set yourself up for success rather than feeling the need to be extreme and quick with dietary/exercise changes.


With the holiday season approaching and your 2014 goals on the horizon, take a moment and consider how extreme you may be thinking/acting when it comes to developing a healthy and balanced diet.

If you are swearing off bread, dairy  or any other "bad" food because they are making you feel bloated and unhealthy, I ask you this...
How did you feel the last time you add 1/2 cup cooked Kamut (or any whole grain) to your plant strong meal?
Tell me about the ingredients you used in your homemade bread recipe?
How are you eating dairy - plain yogurt with fruit as a snack or ice cream after a long stressful day of work?
In the past few months, how much of your diet includes foods that you have to unwrap or that include a long ingredient list?
How much of your diet comes from a garden instead of a factory?
Are you letting life get in the way of healthy eating or should you eat healthy for your life?
If you can't seem to make time for your health, are you willing to make time for illness/disease?

There's really not a lot more I can say to help you appreciate real food. There are many options out there and the great thing is that a healthy diet doesn't have to exclude real food options that are naturally wholesome.

I get it. Our society loves extreme. Tell  yourself what not to eat and that is a lot easier to follow than trying to pre-cook whole grains, portion your proteins and healthy fats and eat a lot of fruits and veggies. In other words, being told what not to eat is much easier than being told what you can eat and then having to figure out how to prepare it all in the right portions for your body.

And why do off-limit food lists/fad diets work? Because without them, you have many quick-food options. Because no one likes to cook or wait for food when they are hungry, a bowl of cereal, ice cream, PB&J sandwich or frozen/fast food option is not restricted. But when an off-limit list is made (whether from a nutrition guru or a diet book/website) you are forced to come up with something that is not on your off limit food list and most of the time, it is real food.

It's not that certain foods are good or bad but instead, your lifestyle and thoughts on food have not set you up for success. It's not one food or food group but instead, how you see food and incorporate it in your life.


Arguments can be made, success stories can be told, bloggers can share their experiences to the world.

But as a clinical dietitian, endurance triathlete and lover of life, who never counts calories or uses a scale for validating the health of my body, I encourage you to stop the off-limit food lists, become a great meal planner, appreciate real food consider your own health and fitness goals as the driving forces in your own personalized diet.

Tis the season of inspiring others with how real food enhances your life.

Happy real food eating!

Cottage cheese
Tri colored quinoa
Bed of mixed greens
Pineapple
Almonds
Radishes
Carrots
Bell peppers
Onions












Let's eat! Trimarni sushi, pomegranate banana bread and more!

Marni Sumbal




Pomegranate smoothie
1/3 cup pomegranate seeds
1/2 large orange (without peel)
1 large celery stick (chopped)
1/2 large banana (very ripe)
1 tsp ginger chopped
1 tbsp chia seeds
1/2 cup  milk
1/3 cup greek yogurt (Fage 0% plain)
Small handful spinach
1 tsp cinnamon
~25g protein powder
10 ice cubes
water to meet consistency needs.

1. Blend ingredients for 90 seconds to make a smoothie meal that is thick enough to eat with a spoon. 


Zucchini pomegranate banana bread
2 bananas (very ripe), mashed
1 egg
1 tbsp olive oil
1/4 tsp salt
1 tbsp vanilla extract
1/3 cup skim milk
Pinch nutmeg
Pinch all spice
1 tsp cinnamon
1 cup zucchini (shredded)
1 cup pomegranate seeds.
2 tbsp white sugar
1 tsp baking powder
1 cup oat flour

1. Preheat oven to 350 degrees. Spray two 8 x 1 1/2 inch pans with non stick spray.
2. Combine all ingredients except flour and mix well.
3. Add the flour until evenly combined.
4. Pour batter in one pan until 3/4th filled. Pour leftover batter in other pan (will make a thinner bread for pan #2).
5. Bake for 45-50 minutes. 



Mixed greens salad w/ fresh fruit and pistachiosMixed greens with pistachios, pomegranate, avocado, raspberries, apples, orange pepper, chives, purple onion, edamame and Parmesan topped with olive oil and a side of bakery fresh bread.



Avocado Sushi
Wild rice (cooked)
Sauteed onions and mushrooms (in oven or skillet - tossed in a little olive oil) or raw
Avocado - chopped

1. Take seaweed "paper" and lay flat on plate.
2. On 1/2 of paper, spread with semi warm rice. Top with onions, avocado and mushrooms.
3. Roll seaweed into roll and enjoy. 



Taco saladMixed greens, avocado, onion, green and red pepper, cucumber, tomatoes, pumpkin seeds, salsa, pinto beans and carrots topped with crumbles chips (from Miami 70.3 travel home stop at Moe's) and a side of cottage cheese.


Why I love my real food diet: It is not a mass marketed diet fad, temporary change or extreme approach. It's real food in a balanced way that fuels life and reduces risk for disease....and it tastes great!
Happy eating!



Garden-friendly dinner: Fueled by plants

Marni Sumbal

Do you live a busy lifestyle?
Do you stay active morning 'til night?
Do you have more on your plate than your mind can handle?
Do you need more hours in the day to tackle your never-ending to-do list?
Do you hate getting sick?
Do you love traveling?
Do you love pushing your body for fitness gains?
Do you love to compete in athletic events?
Do you love to use your brain?
Do you want to reduce your risk for disease/illness to live a quality-filled life?
Do you enjoy being spontaneous with your life?
Do you love your life, your family, your job, your friends, your children, your furry ones?

The only way you can function well in life is by having a functioning body and mind. You only have one place to live for the rest of your life and your body is your home so you have to take care of it. It is up to you to keep the foundation strong and to constantly tune-it-up to keep it in top-notch condition. You can ease up every now and then for what you do most of the time matters more than what you do occasionally.

There are many people who rely on a wake-up call to change dietary habits. There's nothing wrong with that for if life gives you a call to wake-up, consider yourself lucky that you have another chance at healthy living. For others, life doesn't seem worth it to change or change is just too hard, difficult and time-consuming.

Regardless of where you are in your life and your relationship with food and your body, find a way to make progress. No need to be perfect, just focus on yourself and what you can do to set yourself up for a better tomorrow.

For a plant-strong dinner to keep your immune system in optimal health, your muscles fueled, your GI tract happy and your brain thinking clearly, consider using your oven for an easy meal that needs little attention to prep. And the best part....it tastes great!!

Enjoy!


Roasted potatoes, grains and veggies


Whole grains of your choice - I used wild rice, barley and spelt berries (I made a big batch for leftovers)
Sliced mushrooms
Firm tofu (sliced)
Corn (frozen)
Red bell pepper (sliced)
1 extra large clove of garlic (thick slices, peeled)
White potato (large, sliced)
Sweet potato (large, sliced)
Sunflower oil
Spices of your liking - turmeric, salt (sprinkle), oregano, garlic
1. Preheat oven to 425 degrees.
2. Cook grains according to package (it took me 1.5 hours to prep my grains so you may want to do this the day before or on the weekend and plan for leftovers).
3. On a large baking sheet, drizzle oil (about 1/2-1 tbsp) to lightly cover baking sheet and toss white potatoes (sliced) in the oil and sprinkle with spices. Add mushrooms and garlic (cover garlic slices in the mushrooms so the garlic doesn't burn on the sheet).
4. Repeat the same thing on separate baking sheet with oil, sweet potatoes, mushrooms and garlic.
5. In a casserole dish, drizzle a little oil and toss tofu, corn and peppers (the casserole dish will keep the veggies soft without browning but if you like them brown, you can cook them on another baking dish). 
6. Bake items prepared for steps #3-5 in oven with potatoes on bottom rack and casserole dish on the top.
7. Bake for 35-45 minutes or until potatoes are golden brown. 
Toppings (optional): greek yogurt for dipping, shredded cheese on potatoes, nuts/seeds for a crunch, greens for a bit more color, salsa for spice.