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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

Filtering by Category: "TV"

Healthy, budget and kid friendly lunch ideas

Marni Sumbal

 First off, a few yummy recent creations from my Facebook page that were enjoyed while working at Baptist Medical Center Beaches last week. Delicious fuel for my body and brain to help me be a great clinical RD to be patients.

                                                       Fruit salad oatmeal

Peaches
Strawberries
Blueberries
Apples
Walnuts and sunflower seeds
Oatmeal (1/2 cup dry)
Water (to meet consistency needs)
~10-15g protein (Whey protein - if I don't add it I'm hungry in an hour)
1 tbsp flax seeds
Cinnamon

        
Yogurt parfait

~4 ounces greek yogurt (Fage 0%)
Grapes
Peaches
Strawberries
Apples
Blueberries
Granola (a few spoonfuls)
Trail mix (w/ a few M&M's for to make my tummy smile)



I had so much fun on set of News4Jax yesterday, talking about my tips for planning healthy, budget-friendly lunches for kids with Melanie. Here are the two segments: 

Part 1 - Don't make it complicated and Dips


Part 2 - Un-sandwich and creating balanced lunch meals

You aren't eating celery???

Marni Sumbal


Celery isn't the most cravable food. There are those who love celery and those who - well, hate it. Their words, not mine as I am a lover of celery.
I suppose there isn't much to hate about it as it doesn't provide many calories and it is quite tasteless but for some reason, celery isn't the choice when it comes to needing something to snack on throughout the day.

In my recent article for Ironman.com, in my new column "The Triathlete's Kitchen" I choose celery for the reason that it may be neglected in the athlete's/fitness enthusiasts diet. I find celery to be a remarkable food for what it offers the body and the creation I made (Celery, Apple and Strawberry Salad with Coconut Yogurt) is so delicious that you don't need to be sold on the health benefits of celery to add this veggie to your daily diet.

Here's the article and recipe:

IRONMAN.COM


Also - I just finished a 4-month journey with News Anchor Melanie Lawson-Minor. If you are someone who feels stuck and needs some motivation in changing body composition, getting fitter and improving the diet, check out Melanie's story. I had a great time working with Melanie as she was part of the Baptist Heartwise for Women program which involved getting herself screened for her cardiovascular health, taking part in regular exercise and learning more about nutrition. I was not alone in her journey as there are several of us (RDs, RN's, MD's) that are dedicated to changing the lives of women in the Jacksonville community.

Here are the most recent TV segments:
Big reveal: Part 1
Big reveal: Part 2


                                             

True or False: Healthy Living

Marni Sumbal


It's kinda interesting how a LIVE TV segment is very similar to someone who is wanting to make lifestyle changes. 
On TV - it is very rushed. You just never feel like you have enough time and you can't cover every topic as planned. There are delays and things can go wrong but yet you just have to carry on and make the best of everything.
I really enjoy being on TV for that very reason....I just have to do the best I can with the time available, hoping that it was enough to allow at least one person to feel like they can walk away with something practical and realistic in terms of info to change their lifestyle. 


When I was becoming a RD, I quickly learned that it is not my job to tell people everything I know. First off, experience is key in my field and I can't tell you how awesome it is to be a clinical RD. I learn so much every time I work and although I feel more and more comfortable at the hospital every time I am there, I still have a long way to go...just like nurses, MD's and other health professionals. Even in my specialty field of sport nutrition and exercise physiology, the human body is so complex that I can't go a day without learning something new. Having said all that, it is not my responsibility to act as if I know everything but instead provide information to individuals that is case-appropriate and to keep on learning throughout my career as a RD/Exercise physiologist.

Just like writing an article, I have to know my audience, the perceived/wanted goals (or outcome) of my talk/article/presentation and what take-aways will be valuable to the audience. I have really enjoyed being part of Baptist Heartwise for Women and helping women change their lifestyle to improve heart health and quality of life.

                                 

TV SEGMENT - TRUE OR FALSE

Here are a few questions for you (seeing that I didn't have time to cover everything during my "long" 4 minute segment):

1) T or F: You have to exercise 1 hour  a day to have a healthy heart?
2) T or F: To lose weight and to be healthy you have to avoid sugar and salt?
3) T or F: You have to eat only whole grains on a healthy diet?
4 T or F: To help your heart, eating, body composition and sleep habits you need to manage stress?
5) T or F: You have to be a vegetarian to be healthy?
6) T or F: Portion control is the most important thing in a healthy eating plan?


Answers will be posted later..... or you can watch the segment and stay tuned on my blog for more details about the answers.

If you knew the answers, ask yourself where you found out the correct information? Was it common sense, from a website, from a friend, from a health professional? Bottom line, healthy living and eating does not require a degree or extreme program to follow. Think about a few changes you can make today to help you prepare for a better tomorrow. If you put off changes and keep doing the same things, you can expect the same results. You know the answers as to how you can start living a healthier lifestyle - it doesn't require a diet book, a magazine subscription or a trainer. Sure, a health scare from your MD or a wake-up call in your personal life may convince you it is time to change some habits but for the most part, everyone can make a few changes in their personal life (diet, exercise, lifestyle) to improve quality of life.

Carbo loading, TREK tri night and TV segment

Marni Sumbal

\


Dr. Seuss makes it sound so simple and easy. Although at times, I am sure we all feel like the following...




Source

As an athlete, I always tell myself I am teetering on the edge: the edge of injury, burnout, exhaustion, over-commitment, stress, anxiety, etc. etc. etc. the list goes on and on and on. We (as athletes and fitness enthusiasts) are very comfortable with a lot on our plate and while some people may struggle with one or two daily tasks, we love to see how much we can handle until we break. Of course, we never expect to break, right?

Really no point in the beginning of this blog post except to continuously remind yourself as to the best balance in your personal life so that every night you go to bed feeling satisfied with the day and excited for tomorrow. Find that right balance between diet and exercise so that your days aren't wasted but rather used with a purpose.

As you reflect on your daily routine, here are a few recent media links of mine, that I would love to share with you. Thanks for reading/watching.



Carbo-loading: Friend or Foe?
HERE 
is a recent article I did for 904 magazine. A topic that is heavily discussed and one that can be confusing in today's society due to a number of factors. I hope you enjoy my take on carbo-loading.

Introducing new foods into the diet - maintenance
HERE 
is a recent TV segment I did for News4Jax on behalf of the Baptist Heartwise  program. It's not just about eating certain foods but understanding why they are helpful in your diet.

Creating a positive home environmentHERE is my January article for my monthly column on Irongirl.com. Be sure to check out my tips on creating a positive environment at home to help you reach your goals. And while you are on the site, ladies be sure to check out the event series! Can't wait to see you at some of the events!

Build a better body imageHERE is my last article for my new column with Ironman.com. This was one of my most favorite articles to write as it is a topic that can not be overlooked in the beginning parts of a training season (or New Year). Stay tuned on Ironman.com for my next article on destructive eating. I'll be sure to let you know when it is posted on my Facebook Page.

Lastly, I am really excited to be speaking at the next Hammerhead Triathlon Club meeting on Feb 6th, 2013 which has now become an exciting Trek Bicycle event at Trek Bicycle Store of Jacksonville!!

                                 

Trek travel will be presenting about their trips/camps as well as handing out some cool swag! I will be talking about "Breaking out of triathlon boredom - how to train smarter to train harder."

If you are in the area, I'd love to see you there!

Oh and one more thing.....

What good is a blog post without a Campy pic?

Eat, drink and be healthy - chocolate and wine

Marni Sumbal

 
Yesterday I did a segment on behalf of Baptist Heart Wise and it was great to be on set again for News4Jax. I was really excited for the segment on chocolate and wine but I received a few looks at the grocery check-out when I was prepping for the show on Monday evening.
 
 
Along with my props for the segment, I needed PB and bananas for home. Good thing I wasn't wearing my Clinical Dietitian name badge from the hospital!
 
After a sweaty 1 hour and 10 minute session on the trainer, early in the morning, I was getting myself ready around 6am and left for the TV station (downtown Jacksonville) around 7am.
 
                                          
 
The news reporters stayed busy with the morning stories as I started to prep my yummy display. For a nice presentation, I used a little mint on my chocolate plate. Each of the glasses have 5 ounces of "wine" (aka "cranberry juice).
 
 
 
 

For your viewing pleasure......
 
 

 
Thanks to Baptist Heart Wise for the still pictures from the segment.
 
Because 3 minutes and 38 seconds is not enough time to explain all about wine and chocolate, here are a few more tips, facts and suggestions:


WINE
Is red wine part of the Heart Wise eating plan?
If you already consume alcohol (beer, wine, spirits) occasionally, alcohol in moderation may play a role in heart health to  help increase good cholesterol, reduce clots and help prevent damage to the lining of the arteries.
What are the heart healthy benefits?
The benefits may come from polyphenols or antioxidants, specifically resveratrol, which is a naturally occurring non-alcoholic plant based substance which appears to protect against artery damage. It may also slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease.
Much of the "alcohol" research is done on red wine but there may be health benefits with other types of alcohol as well. We need to keep in mind that a lot of resveratrol research is done on animals and the amount of resveratrol given to the animals would be similar to an extremely excessive amount of daily wine.
Red vs. white wine? The higher resveratrol content comes from the skin of red grapes which are fermented longer than white grapes. In white wine, the skin is removed before fermentation. Also, wine in cooler climates may have more resveratrol. Both have the same number of calories.
Do other foods contain similar health benefits?
Peanuts, blueberries, grapes and cranberries all contain resveratrol. For a healthy cardiovascular system I encourage people to eat real food for the other nutritional benefits as well (vitamins, minerals, fiber, etc.).  

What are the negative effects of drinking?
The holidays are stressful but so is daily life. Alcohol can be addictive and for many, may be a coping mechanism which may lead to excessive drinking. Alcohol may worsen health problems like hypertension, hyperlipidemia/high triglycerides, liver damage, obesity, certain types of cancer, accidents and weaken heart muscles. Pregnant women should not drink during pregnancy and individuals at risk for breast cancer should discuss with primary physician regarding alcohol consumption because alcohol may raise estrogen levels and tumor progression. Wine is also a trigger for migraines either for the tannins and histamins or from the sulfites so if you suffer from bad headaches, I recommend doing an elimination trial of wine for a few days or keeping a journal. 
Take away message:
the best advice is if you already drink alcohol, do so in moderation. You can’t just drink your way to good health so if you don't already drink, that's OK - you don't need to start. Don’t ignore the many benefits in a real-food, balanced diet.  
Recommendations:
Moderate drinking is up to 2 drinks/day for men and 1 drink/day for women. Men can drink more generally because of a larger body frame and more enzymes to help metabolize alcohol.

1 drink = 12 ounces beer, 5 ounces wine, 1.5 ounces 80-proof distilled spirits.
5 ounces of wine is ~120 calories. Alcohol is a little more concentrated with calories than carbohydrates with more calories per gram (7calories per gram in wine vs 4 calories per gram in carbohydrates).

4 glasses or 1 bottle of wine = ~ 480 calories.
 
 
DARK CHOCOLATE
Is Dark Chocolate part of a healthy diet?

All the chocolate lovers can breathe easily now – absolutely! Dark chocolate is not only heart healthy but it can play an important role in a balanced diet.

Is all chocolate the same?
When it comes to chocolate we have many options. Butterfingers and twix to 90% cacao (pronounced kacow) or cocoa. What we want to look for is cacao – with an A - which refers to the bean itself, particularly in an unprocessed form. The cocoa is more processed due to the addition of other ingredients.
The percentage of cacao on a label refers to the percentage of ingredients by weight in that product that come from the chocolate liquor, cocoa powder and cocoa butter (see definitions below). In general, the higher the percentage, the more intense the flavor. In the US, cacao standards require that milk chocolate have at least 10% chocolate liquor, semi sweet and bittersweet have at least 35 percent. A higher % also means less added sugar. 75% cacao dark chocolate has about 25% sugar whereas 65% has about 35%. Unsweetened baking chocolate is 100% cacao and is very bitter.

 Definitions of chocolate ingredients:
(definitions found via the internet)
Cacao
: Refers to the bean, which is the source of chocolate liquor, cocoa butter and cocoa powder.
Chocolate Liquor: Produced by grinding the center of bean, called the nib, to a smooth, liquid state. Chocolate liquor is also called chocolate, unsweetened chocolate, baking chocolate, bitter chocolate, cocoa solids, cocoa mass, cacao mass and cocoa paste.
Cocoa Butter: The fat naturally present in cacao beans that melts at body temperature and gives chocolate its unique mouthfeel.
Cocoa or Cocoa Powder: The product made by pressing most of the cocoa butter out of the cocoa bean and grinding the rest to a powder. Under U.S. regulations, “cocoa” and “cocoa powder” can be used synonymously.
What are the health benefits of dark chocolate?
Believe it or not, there are many health benefits of eating dark chocolate. Research shows that eating up to 1.5 ounces a day of dark chocolate may help lower blood pressure by improving blood flow. Dark chocolate may also help with arteriosclerosis and reduce risk for stroke but this doesn’t mean that after you eat a loaded hamburger that you will clean up the cardiovascular system with a Hershey Kiss.
Also, since chocolate appears to improve blood flow, it may improve cognitive function to help with thinking and memory. It may also help with tooth enamel.
Chocolate also contains chemical compounds that make you feel good, similar to the hormones and endorphins released when you fall in love. Maybe that’s why so many people say they love chocolate because they just feel good when they eat it....I know I do!
Dark chocolate is rich in antioxidants and flavonoids which not only help to protect the immune system and cardiovascular system but reduces free radical damage to cells and may help with the aging process. Also, dark chocolate may help with insulin resistance for better glucose control. Dark chocolate contains high concentrations of potassium, copper, magnesium and iron.
Take away: I recommend around 85% cacao but if that’s too bitter, try 65-70% and check for cacao for more flavonoids. Keep in mind that A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine. Depending on storage, handling and processing of the cacao bean, the % of cacao doesn't always mean that you are receiving a full amount of flavonoids for many of the heart-healthy nutrients may have been destroyed or removed.
Recommendations:Savour your chocolate - suck on it, don't chew it. Portion control chocolate by choosing individual wrapped pieces or breaking into .5 ounce servings.  
For example, each square in a bar of 86% Ghirardelli dark chocolate (~.4 ounces) contains ~ 63 calories and 6.25g fat so enjoy dark chocolate in your already heart-healthy, balanced diet.

The impatient athlete

Marni Sumbal

2004 - first triathlon (sprint)

April 2012 - Iron Girl Clearwater - Overall winner




September 23rd, 2012 Branson 70.3 - 1st amateur female
 
 
I don't need my mental coach (and friend) Gloria to confirm that I have a type A personality.

"Type A individuals tend to be very competitive and self-critical. They strive toward goals without feeling a sense of joy in their efforts or accomplishments."

I think many active individuals (runners, triathletes) would feel comfortable using the title "type A" at times when it comes to training, racing, the diet, work and life.

However, I feel over the past few years, I have learned to become a more relaxed type A. In other words, this is what I try to be less of on a daily basis......

"Type A personalities experience a constant sense of urgency: Type A people seem to be in a constant struggle against the clock. Often, they quickly become impatient with delays and unproductive time, schedule commitments too tightly, and try to do more than one thing at a time, such as reading while eating or watching television.
Type A individuals tend to be easily aroused to anger or hostility, which they may or may not express overtly. This appear to be the main factor linked to heart disease."

Interestingly, Type A personalities may have traits that lead to better performances in life and sport. Type A personalities generally have higher need for achievements and their behavior pattern is often associated with the success of an entrepreneur.

(Reference here)

Since I started competitive swimming at the age of 10 or 11, I have always been an athlete. I don't consider myself a hardcore athlete, for my competitive spirit desires the opportunity to be beat by those who are faster than me in order to help me push myself to be better. I try to look at the positives in every race rather than a finish place or time.

Because of my natural desire to be challenged in life, I have learned to enjoy the journey of reaching goals. If you know me well, I am an open book when it comes to goals and I am not afraid to talk about my goals and how hard I am willing to work for them. I firmly believe that life has not been easy for me. Sports, school, life....I have encountered many struggles, obstacles and set-backs while trying to reach my goals.

Patience is the most powerful weapon that I carry with me in my journey of life.

If you are impatient and wish time to fly by, it's likely that you will struggle with reaching goals. Accumulation of hard work leads to great performances. Life, work, sports...even if you work hard but are impatient you will find yourself trying to take short-cuts or too many risks to try to progress too quickly.
You don't have to be an athlete to carry the unfortunate trait of impatience. Want to lose weight quickly? The fitness/supplement/diet industry can help you with that. Quick fixes and extreme efforts sell well. Instant gratification is what our society thrives off of as very few people desire to be the tortoise when you can be the hare. When people want results yesterday, it's no surprise that something that can be accomplished quickly is much more fulfilling than something that takes time to achieve.
Some progress is better than no progress. But if you have a goal and don't see extreme results in a week or two, how long will it take you to forget your goal and move on to another method to see if "that way" will be faster. Bouncing around from attempt after attempt is nothing more than feeling defeated by a challenge without realizing your true potential to achieve success.

There are no short cuts in life. I learned this about a year after obtaining my Master of Science degree in Exercise Physiology.
Wanting to do more with nutrition for active bodies and desiring to take my passion for public speaking and writing to the next level, I was told by many that I would need to obtain a Registered Dietitian credential to be qualified and licensed to "practice" nutrition.

For three years, I was forced to be patient. You can't rush time, especially when it comes to education. Unlike sports, doing more and wanting it now was not going to happen. The saying quality of quantity could not have been more true than during my 10 month dietetic internship. I learned more than I ever imagined and my initial dreams of having my own business and taking my passion for speaking to the next level were combined with a new love of clinical nutrition.

Throughout my dietetic journey, I realized the true value of patience. Hard work in both sport and life will pay off but you can't expect results tomorrow if you haven't put in the time to learn lessons, to overcome obstacles, to feel defeat and perhaps, become someone who you never imagined you could be.



Life is not easy. "I can't" is part of my vocabulary but I have never allowed it to override "I can." If there are any takeaways from this blog post, my hope is that you will never give up on your goals. Its much better to achieve a goal in 1,2 or 10 years than to think to yourself in 1,2 or 10 years....."what if I only tried a bit harder to be a bit smarter with my approach and didn't give up."

I have dreams in life and then I have goals. A goal like qualifying for my third trip to Kona at Lake Placid next year is a long term goal that will be on my mind over the next year as I put in all the hard work that is necessary to race strong against my competition in the 30-34 age group next July. Dreams, on the other hand, are a different story. Unable to determine a finish-date as to when a dream will come true, I figure why not work hard with my passion for public speaking until an opportunity is presented to me show my love for speaking.....speaking about topics in which I am very passionate about.

On October 16th, 2012, a dream of mine came true.



I hope you enjoy my first ever live TV segment (featuring four of my very own new Trimarni creations) which is part of the Baptist Heart Wise Program for Women with Baptist Medical Center Beaches.

Healthy eats with whole grains

Breaking news! Trimarni creations are going LIVE tomorrow am!

Marni Sumbal

 
Two of my passions in life are public speaking and writing. Recently, I had the opportunity to speak to a room full of women, wanting to learn how to eat better to improve cardiovascular health.
Baptist Heart Wise is a program that was recently created by Dr. Rama. The program is a comprehensive prevention program addressing the unique cardiovascular needs of women at every stage of life. A leading edge program designed by women who are experts in women’s cardiovascular care, HeartWise connects women across North Florida to the medical services, information and resources you need to maintain a heart-healthy lifestyle.
For less than $130, you can get screened to know your numbers, learn how to eat heart- healthy in a 2-hour nutrition lecture (incorporating the Heart Wise Eating plan) and get a fitness assessment to get the body more active. Talk about the truth in "Prevention is cheaper than medicine."
What I love so much about this program is that it is everything I believe in....and more. I don't have to fake anything when I talk and I am surrounded by a room full of passionate women (alongside working with a team of well-educated and passionate health professionals).
 
Recently, I also had the opportunity to speak to Jax4news.com, on behalf of the Heart Wise Program. My very first time on TV and I could not have asked for a better platform to talk about food and health.

Here are the clips:
Back to class

Inside the kitchen
 
 
As I mentioned above, this program has been a dream come true for me because it has provided me with several opportunities to speak passionately about food for fuel and for health. I get to endorse a plant-strong diet as well as introduce women to the importance of a balanced diet - whole grains, lean/quality protein, healthy fats and low-fat dairy. As an endurance athlete, it is easy for me to express the importance of daily activity as well as food to support a healthy cardiovascular system.
 
Speaking of dreams coming true......
 
Tomorrow I will have my first ever LIVE segment on TV during the 8am hour of Jax4News!!! Nervous???? Kinda.

First off, I get to talk about food and the Heart Wise Program. YIPPEE!
Secondly, 4 of my new whole grain creations will be showcased on the segment. What a dream come true!!!
Third, an early morning interval run should shake out any last minute jitters. I'll consider it a healthy dose of medicine to calm any nerves.
Finally, I had the best audience ever to "prep" for my taping (although it is live so I am not sure what questions I will need to answer and how it will flow)

 
I'll be sure to post the link on my Trimarni Facebook page after the video is on the website. I encourage you to also check out the Baptist HeartWise for Women Facebook page as well (lots of great articles, tips and recipes).
 
For your viewing pleasure...here are the creations that I will be talking about tomorrow morning (I'll try to do the nutrition facts tomorrow on my software program):

Carrot Cake oatmeal
1/2 cup oats (dry)
1/8 cup packed shredded carrots
Pinch of all spice
1 Tbsp raisins
1 Tbsp almonds
3/4 cup non fat milk
1/4 cup coconut water

1.Mix together in large bowl.
2. Microwave for 2 minutes (watch to prevent spillage, the oatmeal mixture will grow)

Quinoa, chickpea and avocado salad1/2 cup quinoa dry (cooked in 1 cup water)
1/2 avocado (diced)
1 Tbsp cashews (chopped)
1/2 cup chickpeas
1/2 cup diced no salt added tomatoes
Seasonings to taste: Parsley, chili pepper, pinch of sea salt, pepper, basil

1. Prepare quinoa according to package (allow ~15 minutes)
2. Combine other ingredients in container.
3. Add quinoa and mix well.
Serves 2

Pear and walut pita (a nutrient dense replacement for a granola bar snack, with less than 180 calories)
1/2 whole wheat pita
1/2 medium pear thinly sliced
3 walnut halves (chopped)
1 tbsp farmers cheese (or whipped cream cheese)
Arugula

1. Slice pita bread in half, open carefully.
2. Spread cheese on bottom of pita w/ fork or back of a spoon.
3. Lay pear slices on cheese.
4. Stuff w/ arugula and finish off w/ chopped walnuts.

Rosemary and Parmesan popcorn
2 tbsp popcorn kernels
brown paper bag
2-3 tsp Sunflower oil
2 pinches rosemary
2 tsp Parmesan

1. Place kernels in brown paper bag. Fold bag over two times (don't do a big fold, just about a thumb size).
2. Microwave for 90 seconds.
3. Place into large zip lock baggy.
4. Drizzle w/ sunflower oil (I will be using a spritzer on the show that I purchased in the travel section of Wal-mart)
5. Add rosemary and Parmesan and shake.


Although these may be Trimarni creations, these are 4 simple ways to boost your intake of whole grains, which is an important component of the Heart Wise Eating Plan.