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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: "wine"

Czech trip Day 7 and 8: Happy vegetarian athlete - running, castles, hiking, wine, food, cycling, shopping

Marni Sumbal

I love waking up in the morning, excited to start the day. I find myself this way every day but in Czech, it is an adventure everyday!

The sun rises rather early in Czech and with no AC in the flat, we often wake up to the birds chirping outside of the open windows and the sun as our alarm clock. Regardless if we sleep to 8 or 5am, it all looks the same. We woke up around 6am which was usual for us and after our morning cup of fabulous coffee, along with some trigger point therapy (rolling on the ball) and active stretching/dynamic warming up, we were off for a 6-mile tour around Znojmo. I guess this was a workout as we were running but with Karel as my amazing tour guide, it was hard to think of this as a workout but instead, the best way to sight-see in a new country. Despite doing a morning run of around 2-4 miles every day since arriving to Czech, we had yet to cover the same route twice in Znojmo. Similar paths but always something new to see. I just couldn't take my eyes off the sights as Karel had me running on a trail, in a forest, on paths, by gardens, on cobblestones. Each place was familiar to Karel, new to me. 6 miles later, we were back at home for a yummy breakfast and then we got ourselves ready to officially start the day.

The day prior we had biked to see a castle that Karel was taken me to the next day. Well, today was the day and we were so happy that both Karel's mom and dad would be joining us.

After a 20 minute or so drive down the road, we parked at a parking lot and made a steep walk (about 1/2 mile) to the top of the hill to visit Vranov nad Dyjí which is a chateaux in the South Moravian region of Czech Republic,which lies on the Dyje (Thaya) river, 3 km north from the Austrian border close to Hardegg. We took a tour of the castle and Karel was my translator for the tour. The rooms were magnificent and so much beauty within each part of the castle. We had to put on slippers over our shoes and you could just smell the history.

After our tour, we hiked back down the steep road to the car and then headed back to Karel's mom's house (after dropping off his dad at his home a mile from his mom's) for lunch. A delicious lunch as usual.

After resting for an hour or so, we got ourselves ready to  meet with Karel's best friend and his girlfriend and their doggy (YIPPE) to tour an underground wine cellar and taste award winning wines. This was an amazing experience for me and although it was cold underground with mold everywhere (perfect humidity for wine), the tasting room was cozy and the wine was amazing! Although I do not drink very much (only wine as beer is not to my liking), I really enjoyed sampling all the white wines which were fantastic.

After our tour, we left with a few bottles of wine that were given to us and headed down the road for a hike with an amazing look-out point. One thing I must add is that this trip has been very special for me but it makes things so much better to have locals (including Karel) as my tour guides. Everything has run so smoothly and I feel like I am at home in another country.

The hike was amazing, with vineyards everywhere and a look out point that takes your breath away. Life just gets really good when I am outside as I just love connecting with nature.

After our hike, we had worked up an appetite as it was nearing 6:30pm (sun still shinning). We went back to Karel's mom's house to clean up and then we all met down the road to walk to the restaurant. Not a new trend as all we did in town was walk which was fantastic seeing that we love to use our bodies as much as possible.

As much as I was loving all the new foods that were served to me in Czech, Karel and I both thought it would be fun to check out something special in Czech that would make me extra happy - a vegetarian restaurant! I found Na Věčnosti online from Happycow.net which is a great website to locate vegetarian/vegan/healthy places to eat while traveling. I absolutely love trying new foods and when I have over a dozen selections to choose from on a menu, I am one happy plant strong athlete :)

Karel was also excited as he loves trying new things and will eat anything so it was nice to have some company with Karel's best friend and Girlfriend to join us for a very new experience. You can read more about our vegetarian dining experience with this link: Na Věčnosti.

After dinner, we chatted a bit more and walked around town and nearing 9:45pm, we made our way back to Karel's mom's house for a good night of rest.

The next morning we had a bike ride on the schedule but that was all! We laughed on Day 7 that for Wednesday, it would be our first unplanned, planned day. Every day was filled with something to do so we decided that for our last full day in Znojmo before heading to Prague, we would enjoy ourselves with a bike ride and then shopping around town to buy gifts for our friends and family and of course, lots of chocolate and coffee for us.

We woke up around 7am and although our first day of not running since arriving to Czech, we were both excited to just ride this day. We had a light breakfast to hold us over for our morning ride and then walked a mile to Karel's dad's house to get our bikes. No need to drive when the roads are made for walking.

We got our bikes and biked a mile or so down the road to the bike shop and picked up Karel's friend's who were joining us for a fun ride in Austria. Little did I know, my skills would be tested again on cobblestones in the town and then descending on switchbacks in Austria. Climbing is no thing for me - I just wish I never had to descend! But thankfully, Karel always gives me pointers and he knows my saying "I'd rather be a chicken than a dead duck." He knows I take my time and although hot brakes at times, I am getting much better at my descending with switchbacks. Karel makes it look so easy just flying down the hills/mountains but then again, after riding in his home, I see why he is so good at cycling. When you grow up in Europe, you have no choice but to learn good cycling skills.

Our bike ride was fantastic today. We left around 9:45 from the bike shop and although only around 35 miles, our 2.5 hours of riding and a few short picture stops was amazing. I am just having so much fun on my bike here in Czech - I fell in love with Karel on our bikes and now I am falling in love with another country on my bike. So many priceless memories.

After riding some long climbs and riding in Austria, crossing over to Czech, seeing the Iron Curtain (which brought back a lot of memories for Karel - he recalls when he was first allowed in Austria, he and his buddies couldn't wait to cycle on different roads) and riding in very gusty winds all the way back to town.

After our ride, it was early afternoon so we showered up at his dad's and then grabbed a coffee and a pastry for refueling, stopped by the bike shop to say good bye to his friend and left with more wine and a new local jersey for myself. People are so generous in Czech - we left with way too much alcohol (Karel says that's not a bad thing and thankfully - nothing broke on the way home).

We finally had some lunch and then rested about 45 minutes before heading out to see more sights (walking) and to shop around for some gifts for us and our family/friends. We finished the evening with a delicious meal and then Karel joined a few of his friends for one last beer at the pub. I decided to stay in as I wanted to give Karel a break from translating so he could just enjoy his time with his friends and just speak Czech. I caught up with my mom and Campy on Skype which was a nice way for me to end my evening.

I stayed up until Karel came home around 9pm and then we were off to bed soon after for we were excited and sad to pack up and head to Prague for day 9 and 10. Wow - I can't believe how time flies....only two more days until we have to return to the USA. Thankfully - I get to bring home lots of memories, pictures and an appreciation for a lifestyle that I have grown to love and hope to continue inspire others to live back in the states.

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.