A vegetarian Thanksgiving (anytime recipes)

 

We started off the day with a ~3 hour bike ride on our road bikes. We left around 10am and the weather was weird - misty, grey, not too warm, not too cold. We welcomed the fresh crisp air and took in the beautiful sights of nature, farm animals and fall colors. It's incredible that after six years of living in Greenville, SC we are still discovering new routes. Although our country roads are typically pretty quiet from cars, this recent ride treated us with no more than ten cars passing us over just over 50 miles. 

After we returned home around 1:30pm, I cleaned up, had a meal and then got to work in the kitchen. While Thanksgiving food centers around traditions, I see this holiday as a way to create memories over food. And there's no better way to create positive memories than around delish food that feels just as good on the taste buds as it does in the belly. 

I wanted to share the recipes that I used to create the dishes that I prepared for Thanksgiving. These recipes are not exclusive to Thanksgiving - I encourage you to try them out and add them to your weekly menu. If you are like me and feel a bit overwhelmed and anxious with detailed recipes, I will list the ingredients below and then you can click on the recipe link when you are ready to follow the actual recipe. I find it much less cumbersome to purchase ingredients in advance and then prep those ingredients in advance, versus trying to do everything at once (shop, prep, cook all on the same day). 

Sesame Ginger Tempeh Stir Fry

RECIPE LINK

Ingredients: 

• 8oz block tempeh (I used two x 8 ounce blocks of tempeh to have leftovers.)
• 1 cup each carrot sticks and green beans
• 2 tbsp olive oil
• 1 tbsp fresh grated ginger
• 1 tbsp fresh garlic
• 1 tbsp sesame oil
• 1 tbsp rice wine vinegar
• 3 tbsp soy sauce/coconut aminos for lower sodium+paleo (I used Tamari sauce)
• 2 tbsp maple syrup
• Sesame seeds, green onion, white rice for serving (optional) (I used sesame seeds)

Broccoli and Quinoa Casserole

RECIPE LINK

Ingredients: 

• 2 cups vegetable broth or water (I used vegetable broth)
• 1 cup quinoa (any color), rinsed under running water in a mesh sieve for a minute and drained
• 16 ounces broccoli florets, either pre-packaged or sliced from 2 large bunches of broccoli
• 2 tablespoons olive oil
• ¾ teaspoon salt
• 10 twists of freshly ground black pepper
• ¼ teaspoon red pepper flakes, omit if sensitive to spice
• 8 ounces (about 2 ½ cups) freshly grated cheddar cheese, divided (I used brick provolone and just under 1 cup)
• 1 cup low-fat milk (cow’s milk tastes best but unsweetened plain almond milk works, too) (I used cow's milk)
• ½ tablespoon butter or 1 ½ teaspoons olive oil
• 1 clove garlic, pressed or minced
• 1 slice whole wheat bread (substitute gluten-free bread for a gluten-free casserole)

Creamy Roasted Cauliflower Soup

RECIPE LINK

Ingredients:

• 1 large head cauliflower (about 2 pounds), cut into bite-size florets
• 3 tablespoons extra-virgin olive oil, divided
• Fine sea salt
• 1 medium red onion, chopped
• 2 cloves garlic, pressed or minced
• 4 cups (32 ounces) vegetable broth
• 2 tablespoons unsalted butter
• 1 tablespoon fresh lemon juice, or more if needed
• Scant ¼ teaspoon ground nutmeg
• For garnish: 2 tablespoons finely chopped fresh flat-leaf parsley, chives and/or green onions (I used dried parsley) 

Vegan Apple and Pear Crumble 

RECIPE LINK

Ingredients: 

• 2 1/2 cups pears, chopped (after peeling)  (I used 3 small Bartlett pears)
• 1 1/2 cups apples, chopped (after peeling) (I used 3 small honey crisp apples)
• 1/8 cup coconut oil (melted)
• 1/8 cup dark brown sugar
• 1 1/4 cup all-purpose flour
• 1/4 cup dark brown sugar
• 1/3 cup coconut oil (I used ~2 tbsp vegan butter)
• 1/3 cup walnuts, chopped optional (I used a handful each of chopped walnuts and pecans)

My best friend. 

Campy's plate.

He's always so surprised and patient when he receives his own Thanksgiving plate. 

Happy Tummy. 

Responsible indulging - can it be done?

 

What's your favorite comfort food? My favorite are pancakes. My dad loved pancakes and I think of him every time I make a homemade batch. I also LOOOVE any type of warm bread - banana bread, zucchini bread, cinnamon rolls.....yum!

There's nothing wrong with loving comfort food. A comfort food is something that makes you feel good - it brings you comfort. Comfort foods have a strong psychological link - reducing loneliness, improving mood and possibly connecting you with childhood memories.

Interestingly, comfort foods aren't connected only to emotions. For many, comfort foods are consumed because you feel you deserve a treat. Or, perhaps it's because you survived a long day or accomplished a physical feat. Maybe it's because you are celebrating a special occasion or having fun with friends. And sometimes comfort foods are turned to out of habit - without any rhyme or reason.  

Sadly, comfort foods don't always bring positive emotions - sometimes they bring great shame, anxiety and guilt.

Learning how to set intentions, recognize habits and eat attentively can be a life-changing experience, especially when it comes to comfort foods. 

In honor of national dessert day (which was on Wednesday), here are a few tips to help you indulge responsibly: 

1. Before you indulge, ask yourself where your desire is coming from? Pay attention to your mood, the thoughts in your head and any other feelings before eating. This will allow you to make a conscious decision about what you should eat (and/or if you need to indulge).

• Are you physically tired or in need of a pick-me-up?
• Are you stressed?
• Are you depressed, anxious or frustrated?
• Are you upset or lonely?
• Do you feel physically hungry?
• Do you not feel satisfied from a previous meal/snack?

2. Indulging should be an enjoyable, guilt-free process. Indulging should not make you feel bad about yourself (or your body). To avoid mindless, anxiety-provoking or emotional eating, create structure to your treat. 

• Don't eat out of the bag/jar/carton.
• Portion your treat in an amount that will leave you satisfied and not stuffed.
• Eat sitting down in a quiet setting without distractions.
• Do not indulge if you have skipped meals (or snacks), gone long hours without eating or indulge because you are starving.

3. Make it a special moment. Choose homemade over store bought. Go out for ice cream instead of lounging on the couch with ice cream from the fridge. Bake dessert from scratch. All of these strategies make indulging a special experience. 

• Take a few deep breaths before you eat. You should feel relaxed and calm. 
• Look at your treat. Smell the food. Notice your surroundings. 
• When you take the first bite, make it a small bite. Be sure to taste the flavor and feel the texture in your mouth. 
• Eat with silverware (not with your hands). 
• Put the spoon or fork down between bites and take a large sip of water.

4. A few extra tips

• The first bite is always the best. You will likely be more than satisfied before the dish is fully consumed.
• Don't worry about wasting food. Save the rest for another time. 
• Always pay attention to what you are eating so you are eating mindfully and intuitively. 

If you missed the latest recipe in the weekly Trimarni newsletter, you can access it here:
No Bake Peanut Butter Pumpkin Protein Balls

No Bake Jingle Balls

With so much on your holiday to-do list, you may be rolling your eyes at the thought of baking another holiday treat.

If you like quick and tasty, read on.

This no-bake recipe is easy to make with the family and it's sure to be a tempting crowd pleaser at your upcoming holiday party. Or, if you like to indulge in the occasional homemade treat, this recipe is for you. The best part..... you probably have most of the ingredients at home.

With so many overly sweet desserts around the holidays, you can feel great when eating your Jingle Balls. 

Jingle Balls
By Joey Mock, RD, LD, CLT

Ingredients 2 cups old fashioned oats ½ cup finely shredded unsweetened coconut flakes (plus an extra 2 Tablespoons reserved for rolling finished balls if desired) ¼ cup ground flaxseed meal ⅓ cup M&Ms Minis (red and green holiday ones)* ¾ cup almond butter (or peanut butter) ⅓ cup honey Preparation Place all of the ingredients in a large mixing bowl and stir to combine.  Place the bowl in the refrigerator for about 15-20 minutes to set (this will make the balls easier to roll). Remove the bowl from the refrigerator. Use a tablespoon to scoop mixture** and roll into about 25 balls. If desired, place extra shredded coconut flakes on a plate and roll some or all of the balls in the flakes (for “snow” covered Jingle Balls).  Place on wax paper (or a sheet pan). Store balls in an airtight container or ziploc bag in the refrigerator or freeze for longer storage.  Enjoy. *I found the M&M’s Minis in the holiday candy area (1-1.77 oz stocking stuffer sized tube is a good size if you don’t want a lot of leftovers). If you can’t find the Minis, coarsely chop the regular sized holiday M&M’s. **Time saving tip: One of my favorite kitchen tools, an OXO 1 ½ Tablespoon cookie scoop, works great to quickly scoop the mixture into evenly sized balls. This tool would make a great holiday gift for anyone who regularly makes energy balls (and/or cookies :-)).

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Fudgy Black Bean Brownies

It's difficult to put "healthy" and "dessert" into one category.  For me, if I am going to indulge, I don't need the item to be classified as "healthy" as I want all of the real goodness that comes in an indulging homemade treat. The idea of a healthy brownie is a bit of a paradox but I suppose there is a bit of a nutritional boost when you add black beans to a brownie recipe. 

Black beans are an excellent source of fiber, folate, iron and magnesium, while also providing a good amount of protein per serving. They also contain high concentrations of anthocyanins, which give foods a dark color and a heart-healthy benefit, like acting as an anti-inflammatory.

I was scrolling through an old recipe from the 2013 September/October issue of Food and Nutrition magazine and I came across a Fudgy Black Bean Brownie recipe on pg 19. I was craving a treat so I gathered all the necessary ingredients and went to my kitchen to start baking. Enjoy!

If you are hesitate about the added black bean ingredient, give this recipe a go as I promise that you won't taste the beans! 

Fudgy Black Bean BrowniesRecipe developed by MealMakoeovermoms.com for the Bean Institute as featured in Food and Nutrition magazine, 2013 Sept/October issue. 

Ingredients
1 x 15- ounce can black beans, drained and rinsed
3 large eggs
3 tbsp canola oil
3/4 cup granulated sugar
1/2 cup unsweetened cocoa powder
1 tsp vanilla extract
1/2 tsp peppermint extract (optional)
1/2 tsp baking powder
pinch of salt
1/2 cup mini semi-sweet chocolate chips, divided

Directions

1. Preheat the oven to 350 degrees F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside. 
2. Place the black beans in the bowl of a food processor and process until smooth and creamy. 
3. Add the eggs, oil sugar, cocoa powder, vanilla extract, baking powder, salt and optional peppermint extract. Process until smooth
   Note: I mixed step 3 ingredients in a large bowl and then added the black bean puree to the large bowl. 
4. Add 1/4 cup of the chips and pulse a few times until the chips are incorporated. 
5. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining 1/4 cup chocolate chips.
   Note: I did not have mini chocolate chips so I chopped large dark chocolate chips and sprinkled them in the mixture. 
6. Bake 30-35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted int the center comes out clean. 
7. Cool in the pan before slicing into 2-inch squares. Serves 16. 

Vegan-friendly holiday dessert tips

Ooey Gooey Double Chocolate Teff Cookies (gluten and vegan free)

The holidays can be overwhelming, especially if you have dietary restrictions. For all my vegan or dairy/egg allergy friends/followers, there's a good chance that you will feel deprived of the many delicious desserts offered to you, filled with ingredients that you can't (or should not) eat. While your reasons may be for ethical, religious, moral or health, the holidays are for everyone, regardless of your dietary needs. Everyone deserves to yum!

In my recent issue of Food and Nutrition (Nov/Dec 2017) on pg. 23, there was a great article titled "Mastering Vegan Baking."

I wanted to share a few ingredient swaps from the article, to help you make eight traditional desserts, vegan friendly.

1. Whipped cream - Combine full-fat chilled coconut cream, powdered sugar and vanilla extract.
   
2. Tiramisu - Extra-firm tofu blended with raw cashews, sugar and lemon juice.
   
3. Flan - Extra-firm silken tofu paired with high-fat non-dairy milk (ex. coconut milk). Combine with agar flakes (a thickener made from red seaweed), sugar and vanilla extract.
   
4. Creme brulee - Silken tofu, full-fat coconut milk, sugar, vanilla extract and cornstarch. Sugar is key for the caramelized top. Ground turmeric can create a golden color in vegan creme brulee or flan.
   
5. Panna cotta - Full-fat coconut milk, vanilla extract, sugar and a thickener such as agar powder and tapoica flour.
   
6. Gelato or ice cream - High-fat non-dairy milk, such as coconut, combined with sugar and cornstarch.
   
7. Pie crust - Chilled vegan butter, shortening substitute or coconut oil combined with all-purpose flour, salt and ice water.
   
8. Tres leches - Plain unsweetened soy milk plus apple cider vinegar to create buttermilk. To make the soaking liquid, which creates the moist cake, combine vegan sweetened condensed milk and full-fat coconut milk. 

Other vegan-friendly food swap tips:

• Eggs
  -Powdered eggs (made with potato and tapoica starches)
  -Flax "egg" - 1 tbsp finely ground flaxseed + 3 tbsp water
  -Mashed banana (1/2 banana = ~1 egg)
  -Baking soda + vinegar (1 tsp baking soda + 1 tbsp white vinegar = 1 egg)
  -Aquafaba - the liquid from canned chickpeas and other legumes
  
• Milk and Dairy-Plant-based full-fat or lower-fat replacement
  -For buttermilk - 1 cup soy milk + 1 tbsp lemon juice or vinegar
  -For traditional sweetened condensed milk - coconut milk + white sugar + vanilla extract
  
• Butter
  -Vegan spread (palm oil or vegetable oil)
  -Coconut oil or avocado
  
• Honey
  -Maple syrup
  -Molasses
  -Agave nectar
  -Apple honey
  
• Chocolate
  -Cocoa powder
  -Frosting - bitter cocoa powder + vegan sweetener + powdered sugar + vegan-friendly butter, coconut oil or cashew cream. Add non-dairy milk and vanilla extract.
  
  

Apple cinnamon, peanut butter granola - it's soooooo good!!!

I hope you enjoy my latest yummy Trimarni creation!!

Perfect on cottage cheese, topping yogurt, in milk or by the handful. 

Don't forget to yum!

Apple cinnamon, peanut butter granola

2 cups oats

1/4 cup honey

1 tbsp nut butter

2 tbsp unsweetened shredded coconut

1 tbsp chia sheeds

1/8 tsp salt

1/4 cup almonds (chopped)

1 large apple (chopped - Gala)

1 tbsp ground cinnamon

Olive oil

1. Preheat oven to 350 degrees. 

2. Rub a little olive oil on a large baking sheet to lightly cover the sheet until shiny

3. Combine all ingredients in a large bowl. 

4. Mix with clean hands (this is the fun sticky part!)

5. Pour yummy contents on to baking sheet and spread all around dish.

6. Bake for 20 minutes. Remove sheet and toss granola. 

7. Bake for additional 10-15 minutes or until slightly golden brown. 

8. Keep refrigerated in air-tight container for up to 3 days (if it lasts that long). 

This will not be a super clumpy granola but it is absolutely delicious, especially after it sits in the refrigerator for at least an hour.
Feel free to use your creativity with additional ingredients or substitutions. 

Nutrition facts: 

Per 1/2 cup

Servings: 8 x 1/2 cup servings (or 4 cups total)

169 calories

5g fat

27g carbohydrates

11g sugar

4g fiber

4g protein

49g sodium

Palacinky (crepes) for dessert, or breakfast

Since I met Karel in 2006, my tummy has welcomed many Czech creations. It's always a special treat when we receive our yearly shipment of Karel's mom's Czech x-mas cookies (homemade, prepared with love and sent from Znojmo, Czech Republic).

But I also enjoy the creations that Karel makes, along with the stories that go with the meal/food.

Inspired by my Czech hubby, I made Palacinky last night for a holiday party at Open Road Bicycles Jax Beach. Not only was the party a holiday sweater theme but also an international food theme.

In bite size pieces for easy tasting.

It's a Czech dessert which is similar to crepes. I filled mine with strawberry rhubarb jam for the party. 

The ingredient list is super simple that you can make Palacinky and use it like a wrap for any of your favorite fillings.

A few ideas if you are using them as a dessert:
Peanut butter, jam, sunflower seeds and banana slices
Whipped cream cheese, cinnamon and apple slices
Pear, walnuts and goat cheese

 

Ingredients
1 cup flour
1 tbsp sugar
Pinch of salt
2 eggs
1 tsp lemon juice
1/2-1 cup water to make batter thin
(Makes four large crepes or 6-8 small crepes)

1. Mix together (add water as you go) in a large bowl to form a soupy consistency.

2. Add ~1/3 cup in medium size skillet, on low heat (drizzle olive oil to prevent sticking) and move pan around to form a large thin pancake.
3. Cook both sides and set on place to cool (you want the pancake to be soft, not firm). Then add your choice of filling to meet your sweet, spicy, meaty or savory needs.
4. Roll into a log and enjoy!

Brownie Bites - Warning: you will yum when you eat them

The other day while watching the Today Show and Keri Glassman, RD discussed using an avocado in a brownie. I love being creative in the kitchen so I thought this would be a great idea for the Hammerhead Tri club holiday party (which included a cookie contest).

Like usual, when I see a food or meal that inspires me, it's typically from the Internet or in a cookbook or magazine. Aside from baking, I'm not one to follow recipes (thus why I call my meals "creations") and I rarely measure food. As a dietitian and athlete, I see food for fuel and nourishment (and pleasure) and that makes me enjoy the cooking process as well as meal time.

The majority of my meals are simply inspiration from real food and the final product is nothing more than putting several foods together for a balanced meal that's filled with flavor.  But because baking is a science and leaves little room for my creative mind, I needed a delicious avocado brownie recipe so I searched the Internet.

I couldn't believe what I saw when I googled AVOCADO BROWNIE.

Now I know that with my many titles "Dietitian, exercise physiologist, vegetarian, triathlon coach, clinical RD" I may mislead some individuals but I try very hard to be as consistent as possible with my philosophy on training, life and eating as well as how I go about educating, inspiring and motivating others. But, because I titled myself a "vegetarian" when I was 10 years old because I didn't want to kill animals, this is an area where I may come across as one-sided when it comes to the diet.

But I do not think of my diet as "meat free." Despire promoting a plant strong diet for health and environmental reasons, I don't force anyone to be called a "vegetarian." Karel is not a vegetarian, my parents are not vegetarians and we all get along just fine around food. You won't find me talking about my recipes as "meat-free" but instead "plant strong." I really don't like titling the diet but instead thinking of it as a lifestyle. I feel my "vegetarian" diet is my lifestyle because in 21 years of not eating meat I also feel I am protecting the environment, showing my love for animals (and all creatures), protecting my health and reducing risk for disease and fueling my lifestyle. But I don't believe that we as a society need a title as to what we can or shouldn't eat, unless it is for ethical, medical or religious reasons.

The very first recipe I found for an avocado brownie recipe was featured on a Paleo website. I care to not discuss my thoughts on paleo for if you believe in the diet, I would be happy to have a nice discussion as to why I feel it is not a "healthy" diet or lifestyle and to dispute any type of reasons that you have as to why you think it is the best diet out there. And I care not to do this via email but instead, face to face for I've noticed that Paleo individuals are quite agressive when they talk on forums, blogs, etc. about foods that are bad in the diet and why "we" (those of us who choose not to restrict the diet from foods that are proven to be healthy in order to eat a diet that is extremely restrictive for many of the wrong reasons) are all unhealthy because we eat foods other than meat, sweet potatos, avocados, coconut oil, butter and veggies.

This is not from a vegetarian perspective but instead, my role as a clinical RD and exercise physiologist. But then again, anyone can put a disclaimer on a website and anyone can promote nutrition advice these days so sadly, educational titles and degrees do not go very far in today's society and those of us who are qualified to provide nutritional advice typically are not the "go-to" resources on the internet (where publishing thoughts is free).

Don't believe me....ask yourself how many blogs you read that are written by individuals who enjoy sharing their passion/thoughts for eating but include the disclaimer that they are not a dietitian or MD. 

Nothing wrong with getting some inspiration from others for even I enjoy seeing other blogs on food, recipes, etc. from individuals who are not RDs, but when it comes to changing your health, it's highly recommended to consult a RD that has a personal dietary philosophy that you also believe in (and yes - there are RD's who promote paleo if you choose to go to them.)

I realize that many people feel more confident with their diet (especially when shopping or eating around others) when they have a diet title. It's a very easy way to exclude food from the diet. Although from a medical standpoint I would never encourage someone with celiac disease, diabetes or another disease that can be managed with food as medicine to hide their disease for embarrassment of a dietary title, I feel that many people try to fit into a diet "title" (paleo, gluten free, wheat free, low carb, south beach, raw, vegan, lacto ovo vegetarian) becaues they feel more control over what they  can't eat. The more restriction, the easier it is to follow a diet plan.

I love the idea of people adding more real food into the diet and I think that many diet titles encourage that but I don't feel that you have to give yourself a title as to what you can or can't eat unless it is for religious, ethical or medical reasons. You may have trigger foods that encourage over eating but avoiding a list of foods will not bring you to a better relationship with food and your body.

Remember that your diet should enhance your lifestyle.

As I scrolled down my google search page, I began to see many avocado brownie recipes letting me know what they didn't have in them.

Eggless

Dairy free

Flour free

This is another thing that I don't feel is bringing our society to a better relationship with food. Aside from individuals with allergies, medical issues, etc. many people seeking body composition or dietary changes are always looking for recipes or foods without "x" (because you feel you shouldn't eat it) instead of focusing on what you can eat and perhaps what will feel the best in your body. If you haven't taken time to think about how food makes you feel when you eat it and after you eat it, I highly recommend learning how to be more mindful with your diet before you start excluding and restricting food (often times, "healthy" food from the diet).

Unless I feel it is needed, you will not see me talking about my food by what it doesn't have in it. Not sure about you but I am at peace with food and I really enjoy what I put inside my body and I don't think about what I shouldn't be eating but instead, what I get to eat. 

I work with many individuals who have serious food allergies or medical conditions (athletes included) and they know what foods they should not eat because of their health. I treat every individual as an individual with personal goals in mind and their health as the top priority (before performance).

For example, gluten is found in soy sauce, ice cream, gourmet meats, medications, salad dressings and cream based soups. Individuals who have severe gluten intolerances or celiac disease have (hopefully) been educated on foods that they can and can not eat for health reasons. If not, it's important to work with a RD who can help.

Seeing a recipe online (blog, twitter, instagram) that says "gluten, wheat, egg, sugar, fat" free may help the individual who has a medical condition but I would like to think that by looking at the recipe, he/she may be able to identify if she/he can eat it. It also helps to search the Internet for x-free foods if you do have a dietary title but this all brings me to my point of this blog.

For the otherwise healthy individuals of our society, that perhaps may desire a change in body composition, boost performance or improve overall health, do you really need to be told what you aren't eating in order to be healthy?

If you eat carrots for a snack, would you think to yourself that you are having a "meat free" snack?
If you eat brown rice, beans and veggies for dinner, would you think to yourself that you are a "vegetarian"?

If you use avocado in your brownie recipe does that mean you are following the paleo diet?

If you eat a grapefruit for a snack, does that mean you are following the grapefruit diet?

If you snack on celery, does that mean you are on a fat-free, egg-free, vegan, raw diet?

I feel our society would have a much better relationship with food if we could enjoy real food for what it provides our body and indulge on occasion without feeling guilty. See food for the nutrients it provides, yum when you eat, indulge and feel better after you eat than before, eat with a purpose and  pay attention to your unique individual needs as to how food is best timed with your individual lifestyle and personal health, fitness and life goals.  

That is the diet I recommend for you to follow.

So I share with you my "Brownie Bites" recipe.

It may be gluten-free, vegetarian and paleo....if you want to give it a title.

Oh wait, it's not paleo - it has soy in it.

Gluten-free and vegetarian. Sorry Paleo peps, you can add almond flour instead. 

But to me, it's yummy. Enjoy!

Brownie Bites

4 ounces of baking chocolate (unsweet) - 1 block = 1 ounce

1 mashed avocado
2 eggs
1/2 cup sugar
1/4 cup soy flour (you can use any flour)
1/4 cup cocoa powder
1/4 tsp salt
1 tsp vanilla

Add-ins: Pretzels, almonds, peanut butter, cranberries and white chocolate chips

-Preheat oven to 350 degrees.

1. Melt chocolate in bowel (I recommend in 45 min intervals in microwave, stir and then reheat).

2. Whisk together eggs and sugar until light and doubled in volume.

3. Gradually add in melted chocolate until combined.

4. Stir in soy powder, cocoa powder, salt and vanilla.

5. Blend in the avocado.

(these are the typical steps for making brownies. I did not follow these steps - I just added everything into a bowl and mixed together with a fork. You can take your pick as to how you want to make the brownies. Mine tasted great.)
6. Divide the batter into 4 separate bowls and then add in your add-ins.
I used about 10 almonds (crushed), 1 tbsp Smuckers Natural PB, small handful pretzels, 1/8 cup cranberries and white chocolate chips. 7. On 2 baking sheets sprayed with a little non stick spray, using 1 tsp for measuring, spoon a heaping tsp from each bowl and then place on baking sheet about 1 inch apart.

8. Bake for 18-22 minutes or until slightly firm.

9. Insert a toothpick into each bite when you remove from the oven and eat warm or cool in the refrigerator.

10. Refrigerate in air-tight container for up to 4 days (if they last that long).

Nutrition facts:

Makes ~45 bites
Serving size: 1 tsp

Per bite:

36 calories
2g fat
1g saturated fat
9mg cholesterol
4g carbs
2.5g sugar
1g fiber
2g protein
17mg sodium

Thanksgiving creations

I hope everyone had a wonderful day of giving thanks and the rest of 2013 brings happiness, love, more memories, movement with your awesome body and lots of yummy eats.

For everyone who was worried about Campy after Karel shared some pictures on Facebook, from Campy's vet appointment on Wednesday, Campy is doing great. Thank you for your kind words for our furry child!

Campy has an on/off ear issue inside his left ear and I really like my mom's vet, Dr. Griffin, who Campy saw in September for his ear. Campy's ear has been much better after Dr. Griffin treated him a few months ago, so we decided to get another check-up since Campy still gets a bit sensitive with his ear.

Sadly, Campy had to get a little sedation for his treatment because Dr. Griffin had to get deep inside his ear. Campy was not his normal self that evening but not to worry.....

After a good night of rest, he was back to his opinionated, loving, active self. 

 

 I wanted to share a few creations that I enjoyed for my 21st (or 20th - hard to remember) vegetarian Thanksgiving. I have so much to be thankful for that it is no problem for me to enjoy a delicious Marni-friendly meal around my non-vegetarian family (and Karel) as we aren't spending our meal discussing good or bad foods but instead, sharing memories and of course, doing a lot of yumming. 

Here are a few creations, along with the normal staples of mashed potatoes, steamed veggies, sweet potatoes and stuffing (made out of the bird for me to enjoy with everyone else).

Tempeh celery salad

 2-3 stalks celery (chopped)
1 packaged tempeh (cooked in a little olive oil on medium heat until golden brown)
Chopped onion (about 1/4 cup)
A few spoonfuls greek yogurt (to taste)
Parsley (2-3 tbsp - to taste)
Pinch of salt and pepper (to taste)
1-3 tbsp of lemon juice (to taste)
optional: chopped pickles

1. Mix together and refrigerate for 1 hour.
2. Serve cold.

Cranberry apple cobbler

 

 (I recommend to use a large casserole dish and not a 9" pie dish - I took this pic before the topping started oozing over so I switched dishes - oops!)

Filling:
3 Granny smith apples and 2 pink lady apples (peeled and chopped)
1/2 bag cranberries
1/4 cup brown sugar
1/2 tsp cinnamon
1/8 tsp ground nutmeg
2 tsp cornstarch
juice of 1 lemon
pinch of salt

Topping:
3/4 cup milk
1 cup all-purpose flour

1/4 cup white sugar
2 tsp baking soda
pinch of salt

2 tbsp butter (I used Olivio butter)

1. Preheat oven to 350 degrees F.
2. In a large bowl, toss together filling ingredients.
3. In a separate bowl, whisk topping ingredients.
4. Spread butter on bottom of casserole dish. 

5. Fill with fruit mixture.
6. Pour topping over fruit filling.
7. Bake for 1 hour or until juices are bubbling or cobbler is golden.

Orange cranberry sauce

 4-5 oranges (or 2/3 cup orange juice)
1 bag cranberries (12-ounce bag)
1/2 cup brown sugar
1/8 tsp ground cloves

pinch of salt 

1. Using a sharp knife, remove peels from oranges and squeeze juice into measuring cup to make 2/3 cup orange juice.
2. Combine the juice, cranberries, brown sugar, cloves and pinch of salt in saucepan. 

3. Bring to a boil and reduce heat to low and stir occasionally until thickened around 10-15 minutes.
4. Serve warm, room temperature or cold (a great "jam" for bread)

(adapted from Eatingwell  magazine - December 2013 issue)

 

The final masterpiece! Happy tummy!

 And Campy was wide-awake to enjoy his own Thanksgiving plate. What a lucky doggy!!

 The best part of having a vegetarian mommy - lots of leftovers for Campy.

Guess what day it is tomorrow????

Small business Saturday!!


We would like to thank everyone who has already placed an order for a custom Trimarni kit - which includes tri top, tri shorts, cycling shorts and/or cycling jersey (purchased together or separately) as well as ordering a Trimarni t-shirt.

Our Trimarni store is only opened for 1 more week so if you are interested in sporting and supporting Trimarni in 2014, check out our store with our NEW design and colors for 2014 (designed by Karel).

Order here: Trimarni Store

Thank you for supporting small businesses!! 

3 Holiday creations - hummus, barley mint apple salad and fruit pizza

My favorite part about the holiday season is being around family. But like any holiday, memories are typically being created when food is involved. And when it comes to the holiday season, I couldn't believe more in my saying that "if you eat well most of the time you don't have to worry about the rest of the time." 

I will never diet, fast, cleanse or detox before during or after the holiday.... or anytime of the year. EVER.

Despite enjoying occasional treats and eats, the same relationship with food and my body alongside the same tips and tools are carried with me during the holiday meals. I'm not alone in this, for both Karel and I love traditional foods around the holiday and neither one of us want to be served anything sugar-free, fat-free or anything that has some restricted word in front of it. Don't tell me what I am not eating - tell me what I get to enjoy. We do not leave our meals feeling stuffed, horrible or miserable but instead, we smile because we enjoyed a fabulous meal (and dessert) with our family and feel thanks that we get to reflect on another year of crossing finishing lines and being in great health. We also think about those who may not be in good health and wish that they could share these special moments with us. 

Despite the large portions and higher calorie/fat/sugar meals that people are served, there really isn't a lot that we should stress about with holiday eats. If anything, the BEST thing I see coming from holiday eating is holiday cooking....which typically involves REAL FOOD!

Unless you are microwaving a frozen turkey dinner or buying store-bought pumpkin pie, I'd imagine that most people out there would enjoy grandma's cobbler or your family members secret gravy for the turkey.

Oh - and Campy loves the holiday's as well.....especially when anyone "accidentally" drops something.

                               

Lucky Campy - he gets his own Thanksgiving plate....

Too much Turkey?

So despite a few holiday-themed chemical concoctions...

And delicious looking, yet "a thanksgiving meal in disguise" drinks and eats...

Starbuck's Venti 2% Peppermint White Chocolate Mocha
660 calories
22 g fat (14 g saturated fat)
95 g sugar

I'm all for the holiday eats and being super creative in the kitchen.

I have a few recipes that I created yesterday for two holiday edition of my normal  HeartWise (for men and women) class that I teach at Baptist Medical Center Beaches as a clinical Registered Dietitian. It's important to me that although I am speaking to a room of heart attack victims and individuals who are at risk for cardiovascular disease that they do not leave the room feeling overwhelmed or restricted with their food but instead inspired that they have a new way of living life - yes - for many it's a new lifestyle and way of thinking about food but it isn't until you have to make time for illness that you are reminded of how important it is to take care of your health. Prevention is cheaper than medicine.... and it tastes/feels better too :)

The creations were well-received so I thought I'd add a little inspiration to your holiday menu (or daily eats).....enjoy!

Lemon Garlic Hummus

2 heads garlic

2 tbsp extra virgin olive oil

1 can chickpeas (drained and rinsed)

3 tbsp lemon juice

2 tbsp tahini 

1. Combine all ingredients in a food processor and puree until smooth (or to the consistency of your liking).
(very garlicky! If you'd like a little less garlic, use 1 head of garlic)

Makes ~1.5 cups

APPETIZER SPREAD
 CARROTS, SNAP PEAS, BROCCOLI, CAULIFLOWER, WASA WHOLE GRAIN CRACKERS

Barley salad with apples and mint

½ cup orange juice
1 ½ tbsp. apple cider vinegar
3 tbsp chopped fresh mint leaves
2 cups barley
2 tsp grated orange zest
1 large green apple - chopped
1 large red apple - chopped

1. Cook barley according to package.
2. Combine orange juice, vinegar, orange zest and mint leaves in a bowl and combine.
3. Add barley and apples dressing and stir until coated.
4. Refrigerate for 1 hour before serving. 

Fruit pizza

1 sugar cookie dough

Whipped cream cheese

Fruit of your choice (seasonal)

1. Press cookie on nonstick large pan (sprayed with nonstick spray) until ½ inch thick. 

2. In 350 degree oven, bake for 10-12 minutes. Let cool. 

3. Spread a light layer of cream cheese on cookie and top with fresh fruit. Refrigerate before serving. 

WHOLE NUTS and DARK CHOCOLATE

Sweet and spicy wraps

I guess I should follow up with my previous blog topic when I discussed Karel feeling "off" on Tues. Well, after a massage on Tues and a meeting with his sport nutritionist/chef (aka ME), Karel was physically feeling much better after he got off work on Tues as his mind was never "off" and he still had motivation but just couldn't find that extra gear in his legs. After a great night of sleeping on Tuesday, he was looking forward to a perceived exertion mid-week "long" ride on Wednesday, followed by a short run (his day off from work since he works Saturday's). 

On Wednesday we left our place early in the morning for a 3 hour ride and as we neared 30 minutes, I knew something wasn't right.....Karel was feeling good. Actually, more than good. 

Not even looking at his power meter and simply going by perceived exertion, Karel was "dancing" on his peddles as I was thinking to myself.....wow, if I could only have a RPE ride averaging 22-23mph!

After ~3 hours and around 64-65 miles, we arrived back at home and he went for a 4 mile "go by feel" run...I walked Campy around the block.

I, on the other hand, did not have the day off work (not sure I ever do as a small business owner), as I needed to get to work (home office) and I was glad to skip a run off the bike because my body was not expecting Karel's "steady" pace on Wed. I suppose I secretly like it when Karel has "off" days but then again, I can't get faster and stronger if I am not being pushed. Thanks Karel for bouncing back as if you never had an "off" day.....my legs thank you for that ride. 

So to return the favor as I always do, I thanked Karel for letting me discover a new limit with my cycling by preparing a delicious "light" meal on Thursday evening. I took Thursday easy and only swam in the morning - although a 4800 and a great main set solo and then with Karel (I helped him pace 4 x 400's at his IM pace). 

After Karel got home from an evening 1:20 run on Thursday, I decided he needed something light on the stomach to ensure that he could refuel but still get a good night of rest. I made a smoothie earlier that morning so I froze ~16 ounces of it for Karel for the evening knowing he would be doing an evening workout. 

Dinner was super easy to prepare and deliciously tasty.

                          

 I loved the flavors of the spicy wrap and Karel yummed his way through the dessert wrap. I hope you enjoy and feel free to modify to create your own spicy and sweet wraps/ 

Mexican wrap

1 wrap

Mixed greens

Spreadable cheese (I used farmers cheese) - you can also use avocado, hummus or any spread

1 egg +1 egg white (scrambled with a dallop of greek yogurt) - I did this in the microwave, on intervals of 45 seconds, scrambling every 45 seconds with a fork. 

Black beans

Tomatoes
Green bell pepper

Dessert wrap1 wrap
Orange slices (you could do any fruit that you like to pair with chocolate - apples, pears, banana or pineapple would go great!)
Yogurt
2 dark chocolate hershey kisses (or any chocolate of your choosing) - melt chocolate (unwrapped) on wrap in microwave on plate for ~45-90 seconds until slightly melted. Quickly spread with knife before chocolate cools and gets clumpy.

(You can use any wrap of your choosing OR you can make your own "wrap" by using your favorite pancake recipe/batter and making it a light consistency by adding extra water and then cooking on skillet to make a very large, thin pancake)

Sweet treats for the holidays

I am not a baker but every now and then I put on my "dessert" apron in order to come up with a sweet treat creation. OK - so my creations are not that impressive and I wouldn't go so far as to call it "baking" but one of the best parts of making desserts is sharing the treats with others. I also believe that if I am going to make a dessert for someone else to enjoy, it better be enjoyed by all - including myself. I realize many people make desserts and never eat them because they are 'not healthy' but I don't understand the reasoning behind that - why would you serve something to others that you wouldn't enjoy? I feel that the better logic is to make sure that your portion at home is not too overwhelming that you feel triggered to eat that food morning, noon and night. Keep in mind that if you eat well most of the time, you don't have to worry about the rest of the time. Through a balanced diet and a healthy relationship with food, you will learn that when you emphasize the food that nourishes your body and fuels your lifestyle, there just isn't enough room for the rest of the stuff that is typically de-emphasized in the diet. Thus, you can still enjoy and not feel guilty when eating the occasional food but certainly, those first few bites should taste amazing because it is a special treat and perhaps that's all you need to feel satisfied after your meal.

For a sweet holiday gift, how about trying my chocolate drizzled popcorn. It's a very easy creation that is quick to make and super yummy to eat. I made some for the dietitians at Baptist South today since I was asked to work there today. Next week I will be at Baptist Beaches. I also made some for the employees at the Trek Store - hopefully to keep their bellies happy as they sell lots of bikes to bike-lovers, both young and old.

                                                           Chocolate drizzled popcorn

2 tbsp kernels (per person)
1/2 cup chocolate morsels
Sea salt

 

1. In brown paper lunch bag, place kernels (2 tbsp). Fold top over 2 times leaving plenty of room for the kernels to pop. Microwave for 2 minutes or until kernels stop popping. Empty popcorn into a large bowl to remove unpopped kernels.
2. Transfer 1/2 popcorn (without unpopped kernels) to a large shallow dish (a baking dish will work fine).

3. Microwave chocolate for 2 minutes in small bowl, stir w/ fork. If chocolate is not easy to stir, add a little water. If needed, microwave an additional 30 sec until chocolate is soft and is slightly dripping from spoon - it may be clumpy.

4. Drizzle chocolate on popcorn and wipe fork on popcorn to lightly cover the kernels. You will get a little messy doing this so make sure your hands are clean.
5. Sprinkle with a pinch of sea salt (or a few turns of the sea salt shaker).
6. Repeat w/ the remainder of the popcorn on top of the drizzled popcorn - this will help w/ even coating of the chocolate. May need to add a little water (1 tsp) and reheat for 15-20 seconds.
7. Place in refrigerator for 5 minutes to let the chocolate cool.

8. Place into zip lock baggies or bins and decorate as you wish (I added a silver ribbon the side).

My next creation was created for my Plate Not Pills monthly column for LAVA Magazine. I wanted to do a "dessert" for the holidays and with vitamin E as my key nutrient, I decided to come up with a sunflower creation.

Sunflower granola nuggets

This is one of my favorite creations I have ever  made and because it makes 22 nuggets, you can crumble a few of them to make your own homemade granola. These would make for a perfect after school snack for the kiddos, a sweet guilt-free treat after a meal or a perfect holiday gift or dessert at a party.



Makes 22 nuggets

 

Ingredients

¼ cup sunflower oil
1/3 cup applesauce
1 egg
1/8 cup water
3/4 tsp vanilla extract
3 tbsp brown sugar
2 cup oats
1/3 cup whole wheat flour
1/3 cup your choice crunchy cereal
¼ tsp salt
1/8 cup sunflower seeds
1/8 cup unsweetened shredded coconut
½ tsp baking soda
1 tsp cinnamon

Preparation

 

1. Pre heat oven to 350 degrees. Spray two non-stick cookie sheets with a little nonstick spray.
2. Combine wet ingredients in small bowl and dry ingredients in large bowl. Add wet ingredients to dry and mix with a fork until evenly combined.
4. Roll or spoon golf-ball sized cookie dough onto the cookie sheets.
5. Bake for 18-20 minutes until the bottom of each nugget becomes slightly golden brown.
(if your nuggets crumble while eating, not to worry. Enjoy your sunflower granola!)

Nutrition facts (per 1 nugget): 72 calories, 4 g fat, 9 g carbohydrates, 1 g fiber, 2 g sugar, 62 mg sodium, 2 g protein, 1.13 mg vitamin E

Fruit pizza and recent training update

And you thought muffins were my only baking creation? Ok, so it's nothing spectacular to look at it but sure does taste delicious!!! Who loves fruit pizza???

 

 

One of my favorites for a party or a holiday, I love making fruit pizza with seasonal fruits. This is a super easy dessert that is always a crowd pleaser. Of course, we all know that if it has fruit in the name, it has to be healthy right??? :)

 

3/4th -1 package chocolate chip or sugar cookie dough (depending on the size of your round baking dish)

Seasonal fruit (I recommend 3-4 options, chopped) - I used canned pineapple, pears, apple. If you use banana, be aware the banana will brown w/ leftovers (however leftovers are the best with this recipe!)

Optional: raisins, cranberries (as pictured), nuts, seeds

Whipped cream cheese (plain) or strawberry

1. Preheat oven to 350 degrees.
2. Spray pan with non stick spray.
3. Gently press cookie dough in pan to form a small layer (about the size of two tic-tacs on each other) - use a clean palm of your hand for pressing (have the kiddos help with this).

4. Bake for 8-10 minutes or until lightly brown on edges (you want to remove when tough is still a little soft as it will firm-up when you let it cool). Do not cook as recommended on package, that will burn the "pizza".

5. Let pizza cool for 5-10 minutes. When cool, spread a light layer of cream cheese on pizza and top with seasonal (and/or canned) fruit.

 

 

After a needed 2-3 week break from my triathlon season, I always welcome a change of pace for a few months in order to remove myself from structured triathlon training. Over the past few years, I have welcomed my "unstructured structured" phase of training to include emphasis on running speed which includes 3 runs a week dedicated to training for one or two upcoming running races. As a pro-active triathlete, I am always thinking ahead not only with goals in mind but also what can I do to keep myself healthy and strong year-round. Lessons learned along the way but for the past two years, I spend a lot of my "training" energy on stretching, strength training, recovery and cross training in order to keep myself consistent with training. Learning from mistakes and thinking before I act, I have been able to be extremely consistent with training over the past two years and I feel my body is in a great place as I gear up for my 6th Ironman in July. Thinking ahead, it's not the distance that I think about when it comes to an Ironman because I don't do fear-based training. I know I can do the distances so my goal is to get stronger, more efficient, more economical and faster as an athlete. That means training smarter not further and making sure my body will respond to training stress over the next year, the year after, etc.

Although I love learning as I go, I believe my balanced approach to training which includes training hard and recovering harder prevents me from experiencing burnout, fatigue and injury. On the flip side, however, having specific intense and hard workouts keeps me motivated to see what my body is capable of achieving on a daily basis.

 

Since I am only running about 3.5-4 hours a week (25-30 miles/week) which includes running w/ walk intervals (for all my runs), I still swim twice a week (W, F) with my Master's Swim team and join the lodge ride in Nocattee on Saturday (around 52 miles round trip) which is fast and a lot of fun. Strength training includes primarily hip and core strength on W/F and lots of stretching morning and night. Depending on the week, I may do a tempo short swim (around a mile) on Monday but the past two weeks I have enjoyed having a full day off from training. Oh, and then there are lots of Campy walks and "sprint" runs around the block when I finish my run. Karel has been pacing me for the past two weeks for my long run which has been very helpful for my pacing. It hurts in a good way and I don't appreciate the progress I am making until the run is finished and I can analyze my logs.

So, what's all this hard work going toward??

 

This weekend I will be racing a local 10K with Karel and on December 16th I will be racing in the Jacksonville Bank Half Marathon.

 The training has been intense over the past few weeks and I'm excited to see if I can get closer to my BIG running goals. One would think that the upcoming races will show off training from the past month of run-specific training but as an athlete, I believe we bank fitness year after year, month after month and race after race...so long as the training is consistent and we keep having fun in our individual journey. Never stop performing beautifully.

When it comes to setting goals for sports/fitness, I believe we should all set realistic, yet challenging goals. Although seasonal goals will keep an athlete motivated throughout a season, I personally enjoy having long-term goals that keep me entertained on the possibility of achieving something beyond my capability at that moment in time. For the past few years, I have challenged my body to running a sub 1:30 half marathon and a sub 40 minute 10K. Earlier this year I broke 20 minutes in a 5K which hurt....bad. I love having a triathlete's body and toeing the line with "runners". I am not afraid to fail and as I have mentioned before I need faster athletes around me to help me reach my full potential. Although in triathlons, I am rarely set on a finishing time, there's something to be said about working so hard for a time in a running race. Picking the right race is important, the weather has to be ideal and the competition should be fierce. Will all things considered, I feel we can all reach goals or inch our way closer to the goals. Remember, some progress is better than no progress.

 

Half Marathon

12/16/2012 Jax Bank Half Marathon - 1:??:??
11/24/2011 Subaru Half Marathon - 1:31.51
12/19/2010 Jax Bank Half Marathon  - 1:32.34
11/28/2008 Outback Half Marathon - 1:36.30

10K11/17/2012 Mandarin 10K - ??:??
11/14/2011 Rotary 10K - 40.06
4/4/2009 Iron Girl 10K - 45.27
11/15/2008 Mandarin 10K - 45.08

 

 

Are you a goal setter? What's your BIG racing goal that seems so impossible but you are willing to work hard in order to achieve it? Or, did you recently achieve your BIG goal?

 

Zucchini Carrot Muffins

I didn't want you all to have to wait for my Oh-so-delicious muffins to fuel your lifestyle and workout routine. Just enough sweetness from the veggies without sacrificing any flavor by using very little sugar. I went into this recipe semi-blind as to what I would add as I was "creating" this recipe in my mixing bowl...but when analyzing the nutrition facts with my diet analysis software program (as a request by my neighbor who wanted to know what he was eating when I told him I made him "healthy" muffins - Yes, I am known as the "healthy" one by my non-tri friends around where I live and all our neighbors think we are crazy, getting up early, running with campy and riding in cold weather - but it's all in good fun!)...so when looking at the nutrition facts, I was pleased to see how balanced these muffins turned out!
I am so excited to share this recipe and enjoy these muffins on the way down South to Delray Beach. Often, Karel's riding buddies want to know how Karel continues to ride strong with a plant-strong diet. Simple. Real food is emphasized most of the time, we allow food to fuel our workouts and lifestyle and when training stops, we are both mindful as to the other areas in his life that make for a balanced life.

Pizza, Salad and Muffins. My kind of balance :)

Kashi mediterranean pizza (first time I tried it) - topped with extra tomatoes and onion
Side - oven-baked cauliflower (cooked cauliflower in microwave on vegetable setting. Cut into pieces and tossed with olive oil. Seasoned with a pinch of sea salt and chili spices)

Beautiful salad - strawberries, dark greens, peanuts, carrots, onions, tomatoes, celery


Zucchini Carrot Muffins
1/3 cup soy flour
1/3 cup corn meal
1 cup whole wheat flour
1 tsp baking soda
2 tbsp brown sugar
1/8 cup chopped walnuts
Dash of cinnamon
1/8 tsp sea salt
1 tbsp raisins
1 tbsp chocolate chips

1/3 cup unsweet applesauce
1 cup shredded carrots (or 1 large carrot)
1 cup zucchini (shredded) (or 1 large zucchini)
2 eggs
2 tbsp oil

1. Preheat oven to 350-degrees. Spray non stick muffin tin with non stick spray.
2. Combine dry ingredients in large bowl. Evenly combine.
3. Combine wet ingredients in medium bowl. Mix together.
4. Add wet to dry and stir until flours are well combined.
5. Scoop a little less than 1/3 cup in each muffin tin.
6. Bake for 12-18 minutes, until top of muffin is peaked and firm.

Nutrition facts:
Serving Size 1
Serves: 12

Calories: 105
Carbs: 15g
Fat: 3.75g
Cholesterol: 35 mg
Sugar: 4g
Fiber: 2g
Protein: 4g
Sodium: 193mg

Yumlicious Zucchini bread and tofu, pepper stir-fry

Not too long ago, I was eating lunch at work in the hospital and someone asked me what was in my salad. I absolutely love sharing my ingredient creations with others at lunch, but never do I assume the role as the food police.

When becoming a RD, I didn't earn my credential to tell people the right way to eat or what foods are bad. Perhaps for some professionals, they feel the most appropriate way to change habits is to tell people what not to do. But, in my opinion, success with my clients come when they are motivated to change and become mindful of their actions, regardless if those actions result in positive outcomes or require a little reflection and room for improvement. By inspiring others, people are more likely to change and to want to change, with longer lasting results.

Throughout my own journey of life (thus far) and learning how to help others develop a healthy relationship with food, it's easy to question your own actions/habits particularly if you are always comparing yourself to others. Whether you are eating meals with friends, training with others, reading blogs, reading books/magazines or browsing the web and facebook, it is important to feel inspired by others but to always keep the attention and focus, on yourself.

When making creations or working on my training plan for triathlons or running events, I am not too concerned as to what everyone is doing. In regard to my lifestyle, not only do I have my own personal goals that only I can accomplish (perhaps with the help of others) but my lifestyle is dependent on how I choose to live my life and most importantly, how I go about finding the best balance.

There are so many ways to train for an athletic event, become more physically fit or eat for body composition changes or eat for health. There are hundreds of experts, thousands of tips and millions of different people in this world. What makes life so special is that you are responsible for you and only you. If you have a family, work for someone or others rely on you for whatever reason, it is still up to you to keep your body functioning at an optimal level in order to respond to the actions of others and to make your life as profitable as possible.

When making my dinner last night, I couldn't help but smile as to how yummy this meal turned out. Once again, a few "on my gosh!" came out of my mouth as I was eating this meal with Karel. With many zucchini bread creations, this one is the winner. With value placed on my training as well as on my diet, I try to be very mindful of lifestyle so that I am not just a passenger in my own ride of life. I love being the driver and feeling control over my actions. By developing a healthy relationship with food, there's never a time when food becomes "bad" or the human body becomes worthless. YIKES - I could never imagine talking about my body as being "worthless!?!?" Secondly, there is no right way to train for an athletic event or improve fitness but rather the best way for you at this point in your life. Although we all strive to be better and to embrace challenging situations, the focus is always on seeing yourself grow as an athlete and to be patient with training and physiological adaptations.

I hope you feel inspired by my latest recipe as it was super delicious! A conventional dinner? Probably not. But take away the voices from the celebrities, the experts who tell you how to "eat this, not that", all the research studies and what your friends/training partners are doing and, perhaps you may find yourself taking a bit more time to prepare your own creations and being proud (and appreciative) of the way that you are choosing to live your life.

Feel like you aren't living your life like you should? Overtrained, do you have an unhealthy relationship with food and/or exercise, do you struggle with feeling hungry all day, do you need help creating a balanced training plan? Contact me Trimarnicoaching@gmail.com ....I'm here to help and to be your guide.
If you keep doing the same things, you should expect to receive the same results. It's up to you as to whether or not those results and actions are helping you meet your ultimate short and long term goals.

My best-ever Zucchini bread!
DRY:
1 cup whole wheat flour
1/2 cup soy flour
1/4 tsp sea salt
1/2 tsp baking soda
1/4 tsp baking powder
WET:
1/2 cup brown sugar (you can use white sugar. Brown sugar is sugar w/ molasses and tends to hold a little more water than white sugar. But no signficant nutrition or calorie difference.
2 cup zucchini (2 medium zucchini)
1 cup carrot (1 large carrot)
1/4 cup applesauce (unsweetened)
1/4 cup canola oil
1 tsp rum extract
1 egg

1/8 cup chopped almonds (optional, your choice)

1. Preheat oven to 350 degrees.
2. Combine all dry ingredients in large bowl and mix well.
3. Combine all wet ingredients and stir until well combined.
4. Add wet to dry and stir until combined. Add nuts.
5. Poor into non-stick glass casserole dish (or other dish), which is sprayed with non-stick spray or rubbed with oil.
6. Bake for 30-40 min or until top is firm and toothpick comes out clean in center of bread.

*THESE ARE SO GOOD! Perfect for kids, breakfast or a snack with just enough sweetness but packed with vitamins and minerals. YUM!

Nutrition info:
Servings: 20 squares
Serving size: 1 square
77 calories
3.4g fat
10g carbs
2.45g protein
1.45g fiber
4.8g sugar
78mg sodium





Tofu, pepper stir fry
Firm tofu
Red and green bell pepper
Garlic
Ginger (2 tsp fresh, chopped)
Tomatoes
Spinach
Grapeseed oil

1. On a non stick pan, cook garlic, tofu and peppers in 1 tbsp oil until soft, on medium heat.
2. Add sliced/chopped tomatoes and reduce heat to low. Stir to prevent sticking.
3. Season with your choice seasoning and add in spinach. Toss and turn off heat.
4. Cover pan and let sit for 5 minutes.

LOVE to Brownie Thins!

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. ~Buddha

I have learned to love myself on a daily basis, just like I love others, by embracing a positive attitude and being grateful for what my body allows me to do. I believe it is much more difficult to debate, criticize, blame and complain when you can simply love, smile, think positive thoughts and spread joy to others.

While researching for a great amount of time on my latest topic for LAVA magazine, I couldn't help but think about my power to educate others as a health and fitness professional. The simple choice as a passionate individual would be to write about topics that I know and feel comfortable discussing. But perhaps that is why so many people are confused as there is too much chatter from passionate individuals and not enough time spent on putting the pieces together. As a licensed dietitian, my service to you is to make sure that you are reading reliable, practical and sound advice that you can apply to your every-day lifestyle. I am not here to confuse you, mislead you or overwhelm you and my goal is never to "lecture" to you. I take my job very seriously, whether I am writing an article, speaking or providing nutrition consultations via the web on my website Trimarnicoach.com.

Despite reading research, I also find it important to embrace my philosophy of balance, finding the best way for each individual to merge diet and fitness into complete balance.

I am very excited to share my latest article on Magnesium with you as I feel it is such an overlooked nutrient in the every day diet. I expect to see more research and more press-related information on the importance of dietary magnesium, in the next few years. If you have any questions, please don't hesitate to email Trimarnicoaching@gmail.com (there are no silly questions, especially when it involves your health).

After you read the article, click on the link to see my delicious Brownie Thin recipe. A perfect treat for Valentines day as well as a feel-good chocolate "fix" snack for any day of the week. Enjoy!







Plates Not Pills: Magnesium : LAVA Magazine