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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: "tofu"

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.


Body and mind stir-fry creation

Marni Sumbal

Fuel your body with real food because your body needs fuel to function, to thrive, to live, to be happy.

Don't watch the clock.

Don't say you're being bad.

Don't regret what you choose to put into your body.

Don't say you're cheating.

Don't worry/stress about what other people are doing, what others may think or what others may assume. Own your actions.

Feed your body throughout the day when your brain and body need energy.

As I was seeing and charting on patients today in the hospital today, I couldn't help but think (as I always do) about how grateful I am to have a body that is well, happy and healthy.

Every time you think about (or do) body bash or voluntarily restrict food that can be used for fuel or for health, consider reframing your thoughts.

That same body that you think is fat, ugly or gross or just messed up or failed you, is the same body that you push to cross finishing lines, wakes you up in the morning to take care of your family, helps you have a productive day of work to pay the bills and is where you will live for the rest of your life.

 
Body and mind stir fry
 
Cubed pre-cooked potatoes (you can buy frozen, in bag or slice fresh and then microwave for 2-3 minutes until soft)
Cubed firm tofu
Red bell pepper
Sliced mushrooms
Garlic
Peas
Pistachios
Peanuts
Dark leafy greens
Salsa
Olive oil
Herbs/spices

1. In a large skillet, heat to medium heat and place potatoes, tofu, pepper, mushrooms, sliced garlic and peas in the skillet with 1/2 tbsp olive oil. Add 2 tbsp of water and cover for 8-10 minutes, stirring occasionally to prevent sticking).
2. When veggies are slightly brown and soft, add a spoonful or two of salsa and then ~1/8 cup mixed nuts (pistachios and peanuts).
3. Season with your choice of seasonings - a pinch of salt, pepper, turmeric, oregano.
4. Prepare a Tupperware container (if bringing to work for lunch) or shallow dish with a large handful of leafy greens and top with the veggie creation.

Endurance swim set and tofu pistachio stir-fry

Marni Sumbal



What a beautiful meal to fuel my body last night!

For the tofu, spritz your pan on medium heat with olive or sunflower oil. Cube firm tofu and cook until golden brown, tossing lightly occasionally to prevent sticking. Season with turmeric and rosemary and a pinch of salt.

My meal creation also included arugula, mixed greens, red bell pepper, tomatoes, pistachios and brown rice.

To make this your own creation:
Choose your leafy greens
Choose 2-4 types of veggies (or fruit/veggie)
Choose your type of protein ~20 grams (you can have a mix of protein)
Choose your type of whole grain or starch (ex. potatoes, noodles)
Choose your type of nut/seed
Top with your choice of dressing, oil or salsa


 
 
Ironman-focused Endurance set:
1650 warm-up - nice and steady.
150 backstroke - EZ/recovery
Pre-set: 10 x 100's w/ paddles and buoy w/ 10 seconds rest (I did them on 1:35) - 80% effort, focus on reaching and catching the water.
150 backstroke - EZ/recovery
Main set: 5 x 300's broken
(150 @ IM pace, rest 5 seconds. 150 @ half IM pace - the focus is on pacing yourself) w/ 30 sec rest ( I did these on ~4:50)
500 with paddles - breathing every 3 strokes, nice and steady.
50 cool down backstroke
Total: 5000 yards