Winter Workout Motivation

We moved to Greenville, SC from Jacksonville, FL in May 2014. A few months later, we experienced our first "real" winter in ten years. I quickly realized that I do not like running or biking outside when it's cold and I needed to invest in a more seasonable wardrobe by purchasing winter workout gear. By no means is our winter weather extreme, but it's always a bit of a struggle to go from my favorite season (summer = hot and humid) to colder temperatures. For many years, I tolerated the winter by training indoors. I've put in a lot of treadmill and treadmill miles from December until March. However, year after year, I realized how much the winter weather was affecting my mental health. But I recognized that it wasn't just the cold weather that was giving me the blues but it was the lack of being outside.  Over the past few years, I've made a conscious effort to run and bike outside throughout the winter. I have an ever-growing wardrobe of winter workout clothing, I have a group of friends who hold me accountable to riding outside and my go-to running routes give me something to look forward to. Sometimes I'm tempted to stay indoors when I check the weather forecast but I know I will always feel better once I get myself started.  If you struggle with workout motivation in the cold winter months, here are some strategies that I use to get myself outside on a cold winter day.  Warm up - To get myself into a workout mindset, I always start with an ECFIT mobility or strength session. Not only does this help loosen my muscles but it also helps to raise my body temperature so that I don't feel as cold when I get outside. Making time for 5-15 minutes of warming up can make a big difference when it comes to setting yourself up for a good workout. Join a group workout - I absolutely love attending the local Friday masters swim session because I look forward to seeing my friends and swimming with others. Thanks to the Supra cycling team, I know that every Saturday at 10am for 8 weeks from December until the end of January, I can ride with 30-50+ cyclists thanks to the Greenville Winter Bike League. Find a group or class that gets you excited and get a friend to hold you accountable. If you enjoy learning, training and changing up the training environment, conside one of our four group training camps this year.  Invest in proper workout gear - I never knew how to properly dress for biking in cold weather until I went for my first cold weather ride in Greenville. I quickly realized how important layers were to keeping warm but not overheating. It's been a bit of trial and error to know what clothing works for certain workouts and weather conditions but having a variety of options to choose from can make a bad weather day feel somewhat pleasant. Even if you workout indoors, having the right gear matters when it comes to feeling comfortable and confident when you are moving and using your body.  Be creative - I know that some type of exercise is better than no exercise so I try to be creative with my winter workouts. Recently I've been running outside after I swim because I have found it very difficult to get outside for a run in the early evening. This past weekend I split my long run into a warm-up on the road around Furman and then a main set in the Furman trail system. It was nice to be in the woods, sheltered from the 20-degree temps and strong winds. If you don't have the ability to get outside, make it a goal to get 10,000 steps (which is around 5 miles!) for the day.  Seek adventure - No matter how I feel when I start the workout, I always feel better after the workout is complete. When the weather is really bad, I feel like I conquered an adventure. Even if I am only running a few miles in the evening, I see it as an adventure. I get excited to put on my headlamp, reflective vest and other gear to stay visable and I let my light guide the way. I love turning workouts into an adventure by going somewhere new or different. With this adventure mindset, I don't worry about having to perform a certain way or hit certain metrics like paces or watts but rather, I know that I will need an explorative mindset and mental toughness to finish what I started.  Remind yourself that exercise is needed all year long. It doesn't matter where or how you workout but daily movement is important for your mental and physical health.

Are nutrition apps helpful or harmful?

In a world where there is so much technology to assist people in living a healthy lifestyle, you may consider a nutrition app like MyFitnesspal or a fitness tracker like Fitbit to help with eating and exercise habits. While your initial intention may not start out harmful, if you struggle with your relationship with food or body, an app may turn into an obsessive habit that encourages you to undereat and/or overexercise. According to a recent study, nutrition and fitness apps can cause unintended negative consequences such as fixation on numbers, rigid dieting, obsession, app dependency, high sense of achievement, extreme negative emotions, motivation from negative messages and excess competition.

When a person has a healthy relationship with food and the body, using technology to track food or exercise should not harm mental or physical health. But in our weight-loss obsessed society, it can be difficult to maintain a healthy relationship with food and the body.

How can you tell if a nutrition app is harmful to your health? Here are a few tips: 

• You have become obsessive about tracking what you eat.
• You categorized foods as good vs. bad based on calories or grams.
• Eating has become a game of trying to keep numbers as low as possible.
• You feel proud when you receive a badge of hitting a certain milestone.
• Viewing the app leaves you feeling anxious, depressed, ashamed or guilty. 

Before using technology to help with your eating and exercising, ask yourself the following questions: 

• What's my motivation for tracking? Am I focused on eating enough or worried about eating too much?
• Do you rely on the tracker to tell you what and how much to eat? 
• Do you make eating decisions based on an app?
• Do you feel the need to log everything that you eat? 
• Do you feel anxious if you aren't able to log a certain food?
• How do you feel on the days when you don't meet your goals?
• Do you use exercise as a way to compensate for something you ate (or to be able to eat certain foods)?

Using any form of tech should be fun, positive and health promoting. If you've found yourself obsessed with counting calories or grams and trying to make up for food with exercise, it's time to stop letting an app control how you eat and exercise. Diet culture has normalized the behavior of tracking but humans are not meant to track food in order to live.

International travel - a quick hello from South Africa

Late this summer, Karel mentioned to me that we should travel somewhere warm in January 2023 to escape the winter and to do some type of athletic event. And his top choice was not Arizona, Florida or the Virgin Islands but....South Africa! Karel came up with this idea after hearing about the return of Xterra South Africa (off-road triathlon event). After several months of researching, travel hacking and planning (my favorite!) I was able to put together an exciting, affordable and memorable itinerary for our 2 week race-cation (which includes a Safari and Kruger National Park). We will be participating in Xterra South Africa on Sunday, January 22nd in Elgin Valley (outside of Gordon's Bay, an hour from Cape Town) and then flying to Johannsburg on the 23rd for a 4-day Safari tour. We will then travel back to Cape Town on the 27th for one last day in Cape Town before flying back to the US on the 28th/29th. 

If you couldn't tell, I love traveling. Since an early age, I've had the privilege of traveling all over the US and internationally. When I was in middle school, I participated in an exchange program and spent almost 2 weeks in Japan. At only 13-14 years of age, I spent some of the time living with a family that didn't speak English and took part in a lot of different traditions. During my senior year of college, I traveled to the Philippines during May term for a work service project. I spent two weeks working on buildings and schools and I slept on a wooden bed, took bucket showers and had no AC. I was surrouned by people who had little to nothing but were incredibly happy and grateful. Traveling to this third-world country truly changed my life. 

Although it's fun to see popular touristy sights, one of my favorite things about travel is meeting new people and learning about different cultures - the language, traditions, customs, religion, holidays and food. Without travel, all we know is what's normal and not normal in our own society. By immersing yourself in another culture, you learn different and new perspectives. You also become more mindful of the traditions, practices, thoughts, beliefs and lifestyles of other people. Seeing the world from a different point of view can make you a more understanding person. While travel is a great way to immerse yourself in a culture beyond your own, you can learn at home through articles, talking with friends and coworkers, YouTube, documentaries, blogs and social media.There are so many places I never knew about but now want to visit thanks to travel vloggers.

And one of the best parts of travel is the FOOD!

Whether it's the pizza in Italy or seafood in Japan, traveling introduces you to new flavors, recipes, ingredients and dishes. While we can agree that America has a somewhat dysfunctional relationship with food, food plays a very important role in many cultures - it shows different traditions in each community and for many cultures, nothing is more important than a family meal. Whether you order from a restaurant menu or step out of your comfort zone with local street food, there's no better way to experience an entire culture - from the local and seasonal ingredients to the traditional recipes - than through authentic dishes. 

In doing some research for our upcoming South Africa trip, I came across this article discussing 30 different culinary traditions. Here are a few of the ones I found most interesting: 

• Borscht (Ukraine and many Eastern European Countries) - a traditional soup with beetroots as the main ingredient. 
• French baguette  (a symbol of France) - a 'good' baguette has a crunchy crust and is 65 centimeters in length. The only ingredients are wheat floud, water, yeast and salt. 
• Tea (a way of life in China) - there are over 2,000 different teas produced in China. 
• Joumou (Haiti) - this soup is a symbol of freedom and liberation. Made from a local pumpkin or squash. 
• Ceebu Jën (Senegal West Africa). The dish is passed down from mother to daughter. The essential ingredients include fish, broken rice, tomatoes, onions and other seasonal veggies. The dish is eaten with one's hands or a piece of bread to scoop up the rice. This dish is a symbol of hospitality.
• Lavash (Armenia) - this dough is made from wheat flour and water. This bread plays an important role in Armenian weddings, where sheets of the bread are draped over the bride and groom's shoulders to signal future prosperity. 
• Nsima (Africa) - a thick porridge made through an elaborate process of mixing white cornmeal with water. In Malawi, the dish is eaten with a protein and vegetable. Young children are taught to pound maize and sift flour at an early age and eating a meal of Nsima is a way to strengthen family bonds. 
• Keskek (Turkey) - found in Turkish, Iranian and Greek cuisines and associated with ceremonial and religious occasions, cooked by groups of men and women together in the community. From beating the ingredients to praying over the wheat or barley to a music performance and the thickening and stirring of the dish, the local community all come together to take part in keşkek preparation.
• Airag or Kumis (Mongolia) - This fermented dairy product is made by churning fresh horse milk inside a special vessel crafted from cowhide. It's a critical source of nutrition for moadic communities. To make, the milk must be churned more than 500 times before the yeast is added to start the fermentation process. 

I'll be blogging about our travels but currently I'm soaking it all in and making the most of everyday here. You can follow me along on Instagram (@trimarni) where I'll be posting videos/pics on my stories. 

Pumpkin Chocolate Energy Balls

 

Today is the first day of fall! It also happens to be Karel's birthday (shhh - he doesn't want to make a big deal of it 😉).

In our recent weekly newsletter, Joey shared a delicious energy ball recipe with all the right ingredients to warm your belly on a crisp fall day. Enjoy! 

Pumpkin Chocolate Energy Balls
By Joey Mock, RD, LD, CLT

With Fall comes thoughts of crisp mornings, colorful leaves, apple picking, and, if you enjoy pumpkin, getting your seasonal pumpkin fix. These no-bake energy balls make a delicious, quick, and convenient snack while offering the nutrition benefits of pumpkin (like vitamin A, potassium, and fiber) and pumpkin seeds (like magnesium, zinc, iron, potassium, and fiber). This recipe makes about 20 balls (using a 1 ½ Tablespoon cookie scoop to portion out the mixture).
Ingredients

• 2 cups oats
• ½ cup canned pumpkin puree
• ¼ cup almond butter
• ¼ cup flaxseed meal
• ¼ cup pumpkin seeds
• 1 ½ teaspoons vanilla extract
• ½ teaspoon cinnamon
• ¼ cup maple syrup
• ¼ cup honey
• ¼ to ⅓ cup semi-sweet or dark chocolate chips

Preparation

1. Place all ingredients except chocolate chips in the bowl of a food processor. Pulse until well-mixed.
2. Add chocolate chips and pulse a few more times until chips are in small pieces.
3. Scoop mixture and roll into balls. Place on wax paper and refrigerate until firm.
4. Store balls in an airtight container or ziploc bag in the refrigerator or freeze for longer storage.
5. Enjoy!

Adapted from: Pinch of Yum Pumpkin Energy Bites recipe.

For more delicious recipes from Joey, subscribe to our free newsletter here. 

A tale of two World Championship events

 

The picture is from the Kona, Hawaii. On nine separate occassions for almost 2 weeks, between 2007 until 2019, this was our view in early October. The Ironman World Championship has a very special place in our hearts. I have had the privilege of racing 5 times on the Big Island and Karel has raced 4 times. At Ironman Lake Placid this year, we both earned a slot to race in Kona again. Had we accepted, we would have been heading back to the Big Island to participate in the IM World Championship. 

This is a picture from Molveno, Italy. A place we've never been to before. On Monday, we will be flying (back) to Europe for the Xterra World Championship. Karel qualifed at the 2021 USA Championship in Ogden, Utah. Originally I was planning to bring my mountain bike and make the trip an epic train-cation while supporting Karel but I unexpectedly received a rolldown slot after participating in the Xterra European Championship in Czech Republic and I accepted the slot for my first Xterra World Championship. 

Two completely different World Championship locations.
Two completely different races.
Two completely different weather conditions.
Two completely different expectations.

In Kona, I always felt tremendous pressure to perform at my best. Every year I requalified for the Ironman World Championship, my expectations for myself got higher and higher. Sadly, I never performed to my potential. I let the pressure get the best of me.

For my first Xterra World Championship, I am going to apply the lessons learned from several past World Championship experiences and I will go into the race with no expectations. This isn't to be confused with low expectations. No expectations means no dissapointments. Karel and I are there to learn, to enjoy the experience, to take in the scenery and to give our best effort on the day.

You don't have to participate in a World Championship event to find yourself trying to forecast how you want things to go. Career, moving, school, the weather, a relationship or special occassion - trying to control an outcome can lead to tremendous stress, pressure and frustration.

So does this mean that we should lower our expectations in order to avoid dissappointment? Should we stop dreaming big so we don't have to experience a let-down if we don't succeed?

It's great to have goals. It's good to strive for more. It's fine to have high-standards for yourself. But your expectations should not affect your self-esteem, well-being or happiness. Be reasonable with yourself. There will always be things out of your control. Living with high expectations can be associated with burnout, sadness, depression and low self-esteem.

Here are a few signs that you may be expecting too much from yourself:

• Perfectionism - feeling that you are never good enough, setting unrealistic standards.
• Not allowing yourself to make mistakes.
• Being hard and overly critical on yourself, focusing too much on your imperfections.
• Setting goals to other people's expectations, not based on your own needs, interests and abilities.
• Trying to please everyone and putting the needs of others before your own.
• Focusing too much on what other people are doing.
• Not being able to say no.
• A constant need for achievemet and praise for sense of self-worth.
• Expecting to always be at your best. 

Here are some tips to help you stop expecting so much from yourself (remember, no expectations is not low expectations): 

• Stop comparing yourself to other people (or a past version of yourself). Your self-worth should not be based on other people. Focus on your own strengths and abilities and your journey in life.
• Set goals that are realistic. Strive for "good enough." Let go of the need to be perfect.
• Allow yourself to fail. Be ok with making mistakes. You don't have to be great at everything.
• Live within your own moral code and personal values. Make sure your goals are in line with your own needs, not to please others.
• Set boundaries for yourself. Know when to say no, ask for help and give yourself rest.
• It's ok to have rough patches. This does not mean that you are not going to be successful. Everyone has bad days.
• Enjoy your journey without the need for constant applause or achievement.
• Challenge the bully in your head. Address the negativity to focus on the positives. Be kind to yourself. 

When you learn to stop expecting too much from yourself, you may find that you are much happier, succeed more often and recognize the positives in what you have.

Don't settle for the easy route

 

There are no shortcuts in life.

When I decided to become a Registered Dietitian, I knew it would be a long, costly and demanding endeavor. I could have settled for a nutrition certification but not matter how many certifications I received and no matter how many articles I read, nothing would give me the education, experience and professionalism of becoming a Registered Dietitian.

In today's society, there appears to be a shortcut for almost anything. Overnight, you can practically buy, become or be anything you want.

But sadly, shortcuts don't get you very far. Rather than moving fast, you get stuck. Even worse, cutting corners gets you off track.

In a society that worships speed, we must not forget that the journey (or experience) is what matters. Invest time, money and effort into yourself.

If you have a goal or there's something important in your life that you want to achieve/experience, there's no magic formula. The tips are simple.

• Establish a short and long-term plan.
• Stay consistent, remain flexible.
• Work hard.
• Show up.
• Ask questions.
• Don't be afraid to make mistakes.
• Ask for help.
• Learn from others.
• Invest into continuing education.
• Step out of your comfort zone.
• Don't look for shortcuts. There's a difference between feeling successful and experience success.

There are two ways to get to the top of a mountain. You can climb or you can ride the gondola to the top. Each gives you a different feeling.

When you climb a mountain, you earned that view at the top. You worked hard for it. You could have given up and turned around but you battled your way to the top. The journey in the climb changed you and taught you so much about yourself. You learned that you are capable of so much more.

When you ride the gondola to the top of the mountain, you can enjoy the same view but there is no sense of accomplishment. You didn't have to work to get to the top.

Same mountain peak. A completely different experience.

Success is an experience, not a feeling. You can take shortcuts and feel successful but without the experience, there are no series of struggles to help change you. It's the lessons learned along the journey that are far more valuable and meaningful than what you receive when you get to your desired destination.

Homemade Nutty Granola

For athletes experiencing an increase in training volume, granola makes for a delicious and nutritious energy-dense food to help with meeting carbohydrate and energy needs. Granola makes for a delicious topping to yogurt or to enjoy by the handful.

In our recent newsletter, Joey shared her scrumptious granola recipe. After she shared it with me, I immediately replied "I need to make this!" 

Homemade Granola
By Joey Mock, RD, LD, CLT

This is an easy to make and delicious homemade granola recipe. Grab a handful and eat it as it is for a snack or add it to cereal, yogurt/smoothies, or top a salad with it. Mix up the nuts/seeds and dried fruits for variety each time you make it.

Ingredients

• 4 cups old-fashioned rolled oats
• 1 to 1 ½ cups raw nuts and/or seeds (pecans, walnuts, almonds, pumpkin seeds, etc)
• ½ teaspoon fine-grain sea salt
• ¾ teaspoon ground cinnamon
• ½ cup melted coconut oil or olive oil
• ½ cup maple syrup or honey
• 1 teaspoon vanilla extract
• ⅔ cup dried fruit, chopped if large pieces (dried cranberries, tart cherries, apricots, raisins)

Optional additional mix-ins: ½ cup chocolate chips and/or coconut flakes*


Preparation

1. Preheat oven to 350 degrees F and line a large, rimmed baking sheet/sheet pan with parchment paper.
2. In a large mixing bowl, combine the oats, nuts and/or seeds, salt, and cinnamon. Stir to blend.
3. In a pourable measuring cup, mix the oil, maple syrup and/or honey, and vanilla. Pour over oat mixture and mix well until everything is lightly coated. Pour the granola onto your prepared pan and spread in an even layer.
4. Bake until lightly golden, about 23 to 25 minutes, stirring halfway. The granola will further crisp up as it cools.
5. Let the granola cool completely (about 45 minutes). Mix in dried fruit (and optional chocolate chips, if desired) with a spoon breaking up large clumps of granola if desired.
6. Store the granola in an airtight container at room temperature for 1 to 2 weeks or in a sealed freezer bag in the freezer. If freezing, let it warm to room temperature before serving to thaw the fruit.
7. Enjoy!

*If you like toasted coconut in your granola, stir the coconut flakes into the granola halfway through baking.

Adapted from: Cookie and Kate recipe.

Should you become an intuitive eater?

Mindful eating. Intuitive eating. Both approaches are used by Anti-Diet and Health at Every Size dietitians. While these two eating approaches complement each other, there are some important differences.

Intuitive eating is a framework created by dietitians Evelyn Tribole and Elyse Resch based on their work with eating disorder recovery. They are most known for the 10 principles of intuitive eating, which center around making peace with food, rejecting the diet mentality and to learn how to develop a healthier relationship with food. Intuitive eating goes beyond the eating experience to encourage people to change their relationship with food and the body.

Mindful eating is awareness that arises from paying attention, eating with purpose, eating non-judgmentally and being in the present moment. Mindful eating encourages you to use your senses in choosing to eat food that is satisfying and nourishing to you and your body. It means you acknowledge your likes, dislikes and neutral responses to food - without judgement. Mindful eating requires you to be aware of your hunger and satiety cues to help guide your food and eating related decisions.

Regardless which approach appeals to you the most, it's important to recognize that these are not diet plans. There are no rules but instead, principles to help you develop a healthier relationship with food and your body. 

In our appearance-body focused culture, it's easy to slip into unhealthy or disordered eating practices, often as a way to manipulate the look of your body or to feel a sense of control. Intuitive and mindful eating challenge rigid "diet" principles and all-or-nothing thinking. 

Learning to eat more intuitively - or mindfully - can help you honor your body and mind, tune in to your body, identify hunger/satisfaction cues and free up brain space that is wastefully spending too much time overthinking calories and bad food. In turn, positive benefits include greater life satisfaction and eating/exercising with gratitude instead of guilt.

Although you may find a diet plan or off-limit food list helpful to take away the guessing, the best style of eating for you is one that you can maintain for the entirety of your life. It takes time, compassion and patience to learn how to listen, honor and respect your body with food - but it will be worth it with a healthy life well-lived. If you have been following food rules for a very long time, mindful/intuitive eating can be viewed as a path of self-discovery, helping you learn  how to eat for pleasure and enjoyment while also meeting the needs of your body and mind. 

A note for athletes....
A major component of mindful and intuitive eating is learning how to honor your hunger and fullness. While this sounds simple, if you have struggled with your relationship with food for some time, you may not know what hunger and satisfaction feel like. Additionally, hunger cues may be blunted after intense, hot or high volume training. Your appetite may be nonexistent when you are nervous. Only eating when you feel hungry and stopping eating when you feel full may cause you to undereat and fall short of your total energy needs. As athletes, there are instances when you need to eat even when you don't feel hungry and times when you shouldn't eat what you want to eat, when you feel hungry. For example, honoring your food cravings when you are cycling or running may lead to GI issues. 

For endurance athletes, there are many times when we need to override what our body is telling us and then there are times when we need to listen. Logically, there are going to be times when you need to mechanically eat, even when your body doesn't "feel" hungry. 
Fueling your body, eating foods you enjoy and nourishing your body are all acts of self-care. 

Learning to eat more intuitively and mindfully can help you improve your relationship with food, your body....and athletic performance. To help you get started, here are a few tips....

• Stop dieting and treating food as the enemy. No more feeling deprived, "earning" your calories or terming foods good or bad. 
• Create a flexible balance between foods you enjoy, a nutrient-dense diet and foods that fuel your training. Use rational, not rigid thinking to help with food planning. 
• Be present. Plan your meals in advance. Make time to eat. Slow down when you eat. Truly enjoy the food choices that you make. 

For more nutrition, health, wellness and lifestyle tips and delicious nutritious recipes, subscribe to our free weekly newsletter HERE.

Dealing with toxic food and body discussions

You've been there before. You are minding your own business, enjoying your leftovers during your lunch break. And then it happens. Either you overhear it at the table next to you or the conversation you are in suddenly changes topic. Fat shaming. Diet talk. Body image.

• I shouldn't be eating this, I am so bad.
• My friend started this new diet and she lost so much weight.
• I wish I could eat that but it's off-limit in my diet.
• Ugh, I must have gained 20 lbs over vacation.
• Did you see how much weight ___ lost/gained?
• I could never eat as much as you do or I would get so fat.
• I start my diet on Monday, who's with me?

Working in a body-inclusive environment is not the norm as much of the workplace culture is submerged deep in diet culture. Despite feeling uncomfortable in this type of environment, it may be difficult to avoid these situations.

To change the culture at work and to help others build a healthier relationship with food and the body, here are a few tips:

• Set your boundaries - If a certain topic is triggering, it's important to set a boundary for yourself. When this topic comes about in a discussion, this is your sign that you need to speak up and change the conversation. A boundary is the limit you set with other people as to what you find acceptable and unacceptable. Staying true to your boundaries shows that you have a healthy sense of self-worth and you are not obtaining your self-esteem from pleasing others. Stay true to you and your beliefs.
  
  
• Create change - As much as you may want to call someone out in a group setting, this approach is ineffective. Instead, it's important to change the workplace culture. Consider speaking with your boss/supervisor, bring up the issue in a staff meeting or invite a professional to come and speak to your team.
  
  
• Prioritize your mental health - Most people don't think twice before making a comment about food choices or weight. We've been conditioned to shame food and body as acceptable small talk. Most people don't realize the impact that these words have on others, especially those who struggle with developing a healthy relationship with food and the body. Make sure your mental health is always a priority. Respect yourself and leave the conversation. You deserve to eat in an environment that doesn't make you feel shamed.
  
  
• Speak up - If you feel comfortable to share your own experiences, speak up. Let others know that you are working on healing your relationship with food and you'd appreciate if they would be more respectful about food and body talk when you are around. While this may be awkward at first, it also makes you very brave (and you may be speaking up for others who don't have as strong of a voice). If you have a cynical personality, tell others that you have more important things in life to focus on than changing your body, feeling guilty over what you eat or counting calories. Lead by example and be the voice for change. As a reminder, no person should ever feel ashamed or be shamed for eating in public - no matter your size, weight or what you are eating.

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For a delicious Risotto with Salmon and Asparagus recipe, check out our recent newsletter here.

Chicken Ov-Un-Fried Tofu

 

Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE.

Ingredients

• 1 block (14 oz.) extra firm tofu
• ⅓ cup plain bread crumbs
• ¼ cup panko
• ½ tsp salt
• ½ tsp paprika
• ½ tsp parsley
• ½ tsp garlic powder
• ¼ tsp sage
• ⅛ tsp onion powder
• 2-3 dashes cayenne pepper (optional)
• Freshly ground black pepper to taste
• 1 egg, lightly beaten
• ½ cup low fat milk
• 3 Tablespoons all-purpose flour
• Cooking spray (olive or canola oil)
• Coconut oil (optional)
• Your favorite barbecue or sweet chili sauce (optional)

Preparation

1. Preheat oven to 400 degrees F.
2. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels.
3. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside.
4. In a medium bowl, mix together breadcrumbs, panko, and seasonings.
5. In another small bowl, mix egg and milk together.
6. In a third small bowl, add the flour.
7. Dip each tofu square into the flour, then the egg mixture, and finally the breadcrumb/seasoning mixture to coat with breading. You may need to press the breadcrumbs gently into the tofu squares to evenly and thoroughly coat.
8. Spray the top of each tofu square with a little cooking spray and place on a cookie sheet that has been lightly greased with coconut oil.
9. Bake at 400F for about 33-35 minutes or until crisp, flipping the squares halfway through baking (at about the 15-20 minute mark).
10. If desired, dip in your favorite barbeque or sweet chili sauce and enjoy!

Adapted from Peas & Crayons Baked! Chicken Fried Tofu recipe.

How to find the right "expert"

 

Getting and giving advice over the internet is risky. It's also incredibly easy. 

The problem with receiving advice from a stranger is that this person is not responsible for what happens next. For example, what if the nutrition advice you receive negatively affects your health? What if the training advice you receive causes an injury? 

There are a lot of self-proclaimed, unqualified "experts" out there. And even if a person sounds reputable, advice targeted to the masses doesn't mean that advice is right for you. 

You can't receive safe, realistic, practical advice from an expert without giving that expert a detailed assessment of your health, fitness and your past history. More so, just because one expert experienced success in weight loss, diet, health, athletics or career, this doesn't mean that what worked for him/her will work for you. Also, tips dished out by "experts" can be heavily skewed to fit an agenda, such as selling a service or product or boosting popularity (or followers on social media). I assure you that there will always be a research study and success story to support any kind of agenda. You don't have to believe everything you hear. If it sounds too good to be true, it probably is.

With so many experts out there, here are some ways to help you select the right expert for your needs:

• Your expert has formal education, credentials, competence, experience and a good reputation. An easy-to-obtain certification doesn't qualify someone as an expert. 
• You believe in his/her philosophy. When you have insight on how an expert approaches situations and how he/she helps others, you will gain trust in this individual because you have similar views. It's important to understand his/her methodologies. If you don't have a similar belief system as your expert, it's not the right expert for you. 
• You feel you are listened to, respected and not judged by your expert. You feel like you are treated like an individual.
• Your expert has a specialty area and is a qualified expert in a specific field (based on formal education and years of experience).
• Your expert is actively involved in learning with continuing education. She/he admits to not knowing everything and has references for other "experts" that may be more qualified for a specific diagnosis/problem.
• Your expert has patience for you and does not rush your journey. She/he doesn't have a quick fix or a one-size-fits-all method. Despite having knowledge, education and being extremely popular, experts are not magicians. Most issues or problems require ongoing support, accountability and assistance.
• Your expert gives you his/her full attention, provides a supportive, caring and positive environment and does not ignore or dismiss your questions or concerns. Your expert values a team approach when working together.
• Your expert challenges you and provides a safe approach to help you to step outside your comfort zone. She/he doesn't tell you exactly what you want to hear or give you false promises. She/he also welcomes feedback, questions and concerns.
• Your expert maintains your confidentiality.
• Your expert doesn't change his/her approach based on what is "in" or trendy. While it's important for your expert to keep an open-mind to new research, trends and strategies, an expert should not change his/her beliefs every time a new fad becomes heavily popular.

As you search for the best expert(s) to help you with your personal needs, keep in mind that the same expert that works for your friend, training partner or family member may not be the right expert for you. By using the above criteria, you can figure out exactly what you need and are looking for in an expert - keeping in mind that not every problem has a clear, simple, straight-forward or easy solution.

Cultivating empathy in a divisive world

In a divisive world, people are very passionate in their beliefs and opinions. This is only heightened on social media where anyone can express opinions without censorship, restraint or legal penalty.

When a topic is polarized by different views, thoughts or opinions, you may find yourself in one of two situations - you either full heartedly agree or disagree.

While it may be hard to accept that a friend or family member has a different opinion to you, the ability to understand and to be understood in a world of conflicts is extremely important. Every person in this world has a unique context which helps inform and shape the way he/she sees the world and behaves in it. As much as you want people to understand where you are coming from (and your point of view), you must be willing to do the same for others.

To enter a space of conflict or lack of understanding, here are a few tips:

• Accept differences. People come from different backgrounds and are brought up and taught to believe in different viewpoints.
• Don't be mean. Even if you disagree with an issue, don't be rude, hurtful or overly dismissive.
• Respect an opinion. We all come from different backgrounds, upbringings and cultures. Even if you don't agree with someone's opinion, you can agree to disagree. In other words, agree with their right to have an opinion.
• Be curious. A thought, feeling or point of view doesn't have to be right or wrong. No argument or opinion should be black-and-white.
• Look at the facts. When trying to understand the other side, look at what behaviors, beliefs or situations are facts - not feelings.
• Emotions are important. Anytime there is a disagreement or argument, there are bound to be emotions and personal experiences attached. There will always be some type of emotional context when expressing an opinion.
• Don't overlook the context of the situation. People are influenced by their personal history and experiences. Always consider the context of the person or situation. Even if what you consider to be a "fact," we all differ in the interpretation of the "facts" - especially if someone had first-hand experience with an issue or had an experience which was emotionally-difficult. 

The next time you find yourself in a conflict of opinion, have some empathy. "Help me understand where you are coming from" doesn't mean that you agree with the person. It means you want to fully understand the person and their opinion.

Remember that everyone you meet is afraid of something, loves something and has lost something.

-Jackson Brown

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For more education, inspiration and motivation - and to check out a delicious cherry couscous salad recipe - subscribe to our free weekly newsletter delivered to your inbox once a week on Wednesday. 

Do you have a behavior change mindset?

Think back to a time when you reached a goal. You likely experienced a great amount of attention, respect and recognition. There's nothing inherently wrong with the satisfaction you feel when you reach a goal, but being too focused on a specific outcome ruins the possibility of a different result. Anything less than reaching the goal may be considered a failure. Here lies the problem in goal setting.
The focus is on the outcome, not on the process.

Behavior change is hard. No matter how strongly you are motivated to reach a goal, creating a new system - or breaking a bad one - can be extremely difficult.

Shifting your focus away from an outcome and to your behaviors will allow you to get more out of the process - regardless if you achieve your goal. With a behavior change mindset, great satisfaction comes from the present moment. And when you are in the present moment, you can observe what behaviors you actually need to change.

According to the Four Classes of Human Experience, there are four different classes to categorize experiences (or behaviors).

A Class One Experience is something that feels good, is good for you, is good for others and serves the greater good.

Class Two is something that does not feel good, is good for you, is good for others and serves the greater good.

Class Three is something that feels good, is not good for you, is not good for others and does not serve the greater good.

Class Four is something that does not feel good, is not good for you, is not good for others and does not serve the greater good.

When you think about the behaviors that you want to change, what class do they fall into? Likely class three or four. 

By addressing your class three and four behaviors, you can move closer to class two and eventually to class one. Changing your lifestyle requires that you address behaviors that are not serving you well. As you move to class two, this is where the real change happens. You recognize that your new behaviors are uncomfortable, difficult and a bit foreign, but they are good for you and they serve you well.

A quality life isn't a goal. You shouldn't be driven to change just for an outcome. Life is what you make of it....every single day.

Change is a process, not an event.

For more information like this, check out our latest newsletter here and subscribe for free. 

Approach change with curiosity and exploration.

 

Looking at this picture from seven years ago, I remember how nervous I was for every live TV segment that I did with News4Jax. I'd prepare for hours.....all for a 2.5 minute segment. Despite the nerves and unpredictable nature of speaking live (for the entire city to see), I would always finish the segment with relief and the feeling that it wasn't as scary as I imagined it to be. Overtime, I became more comfortable speaking live and started to look forward to each new opportunity. Trying something new can be intimidating but here's no time like the present to try something you've never done before!

Change is hard. Despite your best efforts, you may find yourself always reverting back to old behaviors and habits. Going from something familiar and within your control to something that is unknown and unpredictable provokes a lot of fear. 

Affected by a feeling of insecurity, you may find yourself with thoughts like "will I be successful?" "what will happen?" "will I be ok?" Outside of a comfort zone is a fear of failure, self-doubt, and worry of judgement but to achieve something that you've never had/done before, you must push past these false beliefs.

To avoid being a victim in your own life, trust yourself and your abilities. Starting something new can be scary, but don't let your thoughts stand in your way. Let 2021 be the year where you transform fear into motivation. Although there will be great discomfort in trying something new, approach change with curiosity. Starting something new is an exploration. Let go of the fears and start exploring with your mind, body and soul. 

For more on this topic, check out the recent Trimarni newsletter where I talk about a better approach to New Years Resolutions (and meal planning tips from Joey Mock).

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

How to overcome Body Shame

In the latest Trimarni newsletter, I discussed shame and how it affects body image. 

Shame is an uncomfortable feeling. Unlike guilt - which is associated with doing something wrong - shame is believing that you feel inadequate, wrong, unimportant, undeserving, not good enough or flawed.

As it relates to body image, it's easy to understand how shame can result in low self-worth and self-love. Whether you feel like you aren't living up to your own self-comparisons or expectations or feeling judgement from others, body shame can occur when you feel you do not fit into "ideal" standards of beauty, athleticism or health.

Interestingly, control and shame are intricately related. To avoid negative feelings, shame can be a strong motivator. To reduce uncomfortable feelings, modifying behaviors can temporary reduce feelings of shame. However, shame is a strong predictor of eating disorders as it can drive self-destructive behaviors.

The next time your food choices or body image makes you feel flawed or unworthy, recognize the triggers that may be involved.

• Self criticism
• Negative thinking
• Not feeling good enough
• Stress
• Anxiety
• Bullying
• Social media
• Comparison 

Here are a few tips to help you overcome body shame:

1. Disconnect yourself from your thoughts by challenging the critical "bully" in your head. Remind yourself that there is nothing wrong with you. You are a good person. Speak kindly about yourself to build up your self-esteem and sense of personal worth. 
2. Use positive affirmations on a daily basis. Replace negative thought with affirmations focusing on what you love about yourself and all of your many strengths. 
3. You are more than a body. You have great value to this world - you are so much more than a physical self. 
4. Move and wear clothes that make you feel good about yourself. Find clothes and activities that help you grow more comfortable with your body. 
5. Make peace with food. You are in charge of your relationship with good. Learn to live a life with food freedom (not food rules). 
6. Surround yourself with body positive people. It's incredible hard to be nice about your body if you surround yourself with (or follow) people who constantly obsess about body image. 

Happy (belated) National Guac Day!!

 

The avocado is a stone fruit that has a creamy texture. It grows in tropical climates. Unlike most fruits that are rich in carbohydrates, the avocado fruit has a high content of fat. It may seem strange but there was a time when American's weren't familiar with the avocado. It took some time and a lot of great marketing for the avocado to become popular in the USA. 

Over the past 15 years, American's have fallen in love with avocados. This fruit has become so popular that according to statista.com, nearly 2.6 billion pounds were consumed by Americans in 2019. 

Although once a rare treat, avocados can be purchased year round at local grocery stores and are on most restaurant menus and are featured in many fast food chains. At this point, most people have come to expect it as a given that no matter where you eat, you can find a dish with avocado. More so, people are willing to pay between $6-$18 for sliced (or smashed) avocado on a piece of a bread! According to CNBC.com, Americans spend nearly $900,000 per month on avocado toast! 

Whether you love it, like it or haven't yet learned to appreciate the taste and consistency of it, the almighty avocado is a huge part of our culture. 

As part of our free weekly newsletter (you can sign-up here), Joey featured a delicious guac recipe for National Guac Day (which was yesterday). 

You can check out the recipe HERE.

Is processed food good for you?

In our latest weekly newsletter that arrives to your inbox every Wednesday morning at 7am EST (it's FREE and you can sign up here), I talked about the evil words that are rarely spoken about in a "clean eating" diet..... processed food. 

When you think of processed food, potato chips, cereals and snack foods (such as Cheez-Its and animal crackers) may come to mind. Processing may sound like a scary term but not all processed foods are not necesarily bad.

For certain foods to be edibe and digestable, they are changed, semi-prepared, frozen, fermented or packaged. You may be surprised to learn that most foods are processed - in some way - before you eat them. Interestingly, these changes can make a food equally or more nutritious than it once was before processing. Therefore, when viewing a processed food as "nutritious," consider the level of processing the food undergoes before it becomes a purchasable food source.

While you are encouraged to shop the perimeters of the grocery store to fill your shopping cart with wholesome foods, check out some of my guidelines to follow when shopping for boxed, bagged, fresh or frozen processed foods.

Is processed food good for you?

And speaking of processed food, can Ramen noodles fit into a wholesome, healthy and nutritious diet? You betcha! Check out this delicious recipe that Joey created.

Kale, Broccoli, and Sesame Noodle Salad By Joey Mock, RD, LD, CLT This Kale, Broccoli, and Sesame Noodle Salad is bursting with flavor. The veggies and homemade dressing fancy up those inexpensive packages of ramen wheat noodles (just be sure to throw away the soup base flavor packets as they are packed with sodium and not needed in this recipe). Serve this salad at room temperature when just prepared or make ahead, refrigerate, and serve chilled (the leftovers are even more flavorful!). Add your favorite protein and you have a main meal.

Ingredients

1 large head of broccoli, cut into medium sized florets with some stalk attached
2 garlic cloves, minced, divided
1½ teaspoons sweet chili sauce
1 tablespoon plus ½ cup red wine vinegar, divided
2-3 Tablespoons plus ½ cup canola oil, divided
½ teaspoon kosher salt, plus additional to taste 
¼ teaspoon freshly ground black pepper, plus additional to taste
3 scallions, green parts only, thinly sliced, plus more for serving if desired
1 3-inch piece ginger, peeled, cut into 1-inch matchsticks
4 cups fresh curly kale (about a bunch) leaves only, stemmed and chopped (or Tuscan kale leaves)
2 3-ounce packages dried ramen noodles (discard flavor packets)
Torn mint leaves and toasted sesame seeds, for garnish

Preparation

1. Preheat oven to 450°. Toss broccoli with 1 clove minced garlic, sweet chili sauce, 1 Tablespoon red wine vinegar, and 2-3 Tablespoons oil (until broccoli is lightly coated) on a rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until tender and starting to brown, about 20 minutes.
2. Meanwhile, whisk scallions, ginger, 1 clove minced garlic, ½ tsp salt, ¼ tsp pepper, remaining ½ cup red wine vinegar, and ½ cup oil in a large bowl. Add kale; toss to coat. Massage until the kale starts to soften and wilt, about 2 to 3 minutes. Set aside at room temperature. 
3. Cook ramen noodles according to package directions (discarding flavor packets and skipping that step). Drain noodles and rinse under cold water. Add noodles and broccoli to kale and toss to coat. 
4. Divide amongst bowls and top with mint, sesame seeds, and additional scallions if desired.

Adapted from: bon appetit recipe.

Coach vs. the Dieting Athlete

In many sports, it is considered beneficial to achieve a leaner body composition for locomotive efficiency — in other words, the less you weigh, the easier it is to move your body. Within the sport of triathlon, triathletes are not immune to this mindset and will often manipulate the diet in order to achieve a lower body fat percentage. Although there are safe and healthy ways to change body composition, triathletes can be very rigid and inflexible with their thoughts and actions. When a driven, perfectionistic, competitive, achievement-oriented triathlete is constantly exposed to diet discussions, advertisements, articles, endorsements and images on social media, a general interest in weight loss may manifest into an unhealthy obsession.

With so many ways to enhance performance and to optimize health, two of the most popular sought-after strategies by athletes include diet and body composition changes. When done correctly, performance may improve. However, it’s not uncommon for athletes to engage in unhealthy weight control methods, resulting in great emotional and physical consequences. Whether for aesthetics, competitive leanness, body dissatisfaction or in pursuit of an ideal “race weight,” athletes often place unrealistic expectations on performance and their bodies. What may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control, undermining health, training, recovery, performance and mental well-being.

Earlier this year, I was asked to contribute an article to the USAT Performance Coaching Newsletter - an educational newsletter provided to all USA Triathlon coaches. For the month of June, the USAT Performance Coaching Newsletter was dedicated to nutrition. As we all know, for optimal performance, nutrition is just as important as training. For triathlon coaches, it is important that you are familiar with nutrition guidelines and recommendations as well as understanding how to effectively speak to your athletes about nutrition and body image.

If you are a coach, you have a responsibility to take care of your athlete - physically, emotionally and mentally.

When your athlete feels pressure to achieve a leaner body composition, an increased fascination with nutrition, body fat, weight and calories can develop into an unhealthy group of eating behaviors called disordered eating. Typical disordered eating behaviors include obsessive counting calories, clean eating, carrying out food rituals, fasting, avoiding sport nutrition products, having an off-limit food list, or avoiding certain foods or food groups for non-medical reasons.

If you are concerned that your athlete may have an unhealthy relationship with food and the body, start the conversation with a non-judgmental tone in order to make your athlete feel safe and cared about. Making it clear that you care about your athlete’s health and well-being, you may say, “I’m worried about you because I’ve noticed that you are struggling to complete your workouts lately.” You may also say, “you’ve been experiencing a lot of injuries/sicknesses lately. It may be best to consult with a professional to make sure you can adapt to your upcoming training load.”

The most common precipitating factor in the development of an eating disorder is dieting. What starts as a well-intentioned diet plan, slowly transforms into skipping meals, undereating, removing specific foods or entire food groups from the diet and sacrificing calories before and after workouts. An eating disorder is a serious psychiatric condition that affects all types of individuals. Eating disorders are complex and multifactorial. Interestingly, athletes are at higher risk for an eating disorder compared to the rest of the population. A disciplined, goal-oriented athlete can be guilty of chasing perfectionism. Feeling great pressure to succeed, restricting food can become an easy way to exert control. Constantly pushing the body to the limits, athletes don’t realize how much food and fluids are needed for training. Lastly, many athletes believe that leanness is an essential factor in improving performance. With these realities in mind, it’s not difficult to understand why so many athletes suffer from eating disorders and disordered eating behaviors.

With several different genetic and socio-cultural triggers, risk factors for an eating disorder include dieting, need for control, weight stigma, body dissatisfaction, perfectionism, anxiety, biochemical imbalances, traumatic life events, behavior inflexibility, nutrition misinformation, low self-esteem, and being teased or bullied. With a strong stigma behind eating disorders, it’s important to show support to those who are struggling and to emphasize that help is available.

As a coach, routinely remind your athletes that optimizing performance should not require excessive training and restrictive eating. Resorting to destructive methods of manipulating body composition will only sabotage performance and health.

Pay attention to any warning signs that your athlete may be eating too little and training too hard. Fatigue, anemia, compromised bone health, hormonal imbalances, hair loss, notable weight loss, lack of energy, a decline in muscle mass and strength, mood changes, amenorrhea, restless sleep, and overuse injuries are common signs of an energy imbalance. Inadequate caloric intake relative to energy expenditure (RED-S) will result in extra stress on the body – increasing the risk for injury, sickness and burnout. 

Encourage athletes to maintain healthy training and eating behaviors that will favor long-term health and longevity in sport. It’s encouraged to partner with a Board Certified Sport Dietitian to provide effective, safe and personalized nutrition advice to athletes. If you are concerned about an athlete’s weight or health, a Board Certified Sport Dietitian can counsel athletes who are struggling with the physical and emotional consequences of dieting.

As a coach, how much emphasis do you place on body image? Do you often talk about weight loss, body fat or dietary trends to your athletes? Body composition is a sensitive and personal issue yet far too many coaches share an overvalued belief with their athletes that a lower body weight will improve performance. Inadvertently, you may be placing your own values and attitudes regarding weight, dieting and body image on your athletes. As a coach, you should never assume that reducing body fat or weight will enhance the performance of your athlete. Every athlete has his/her own optimum performance weight where the body functions the best and this body type is achieved through consistent training, nutritious eating and proper fueling and hydration. Acknowledge an athlete’s strengths beyond the physical, for athletes are more than just a look. Making remarks about body composition and performance can trigger or exacerbate disordered eating thoughts and behaviors. Don’t be the coach who makes stereotypical assumptions about the ideal body type for athletic greatness.

As a coach, use your power and authority. In today’s fad-diet, body image obsessed society, it can be difficult for athletes to keep a healthy perspective on body image. Help your athlete understand the importance of maintaining a healthy body composition – even if that image doesn’t look like the idealized image seen on social media. Protect the physical and psychological well-being of your athletes by discouraging dieting and enforcing health and performance-promoting eating habits.

Extreme nutrition habits are extremely trendy while discussions of health are lacking. Be a role model and encourage your athletes to care for their mental and physical health. Eating is not cheating. Meeting daily nutritional needs and supporting training sessions with proper sport nutrition is a necessary component of athletic success, and it keeps sport fun and health-promoting.

My article can be found in the 2019 June issue of the USAT Performance Coaching Newsletter.

Eating for the spring season

Spring has arrived to Greenville, SC! The warm weather is here and our furry crew is soaking it all in. Although Campy gets plenty of time outside in his backyard, our 16.5 year old cat (Smudla) is allowed to enjoy some time outside in the warm sun. At this phase in her life, she pretty much gets whatever she wants.

In case you missed it, here's an article from our weekly newsletter (subscribe HERE) on springtime eating.

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With winter behind us (hopefully), warm and rich soups, stews, casseroles and drinks are replaced with brightly-colored produce and hydrating beverages. Eating what's local, available and in-season is a practical choice, especially when you are trying to optimize your nutrient intake. To keep you on track with your springtime nutritional needs, here are a few key tips.

Loss of appetite – Warm weather has a dramatic effect on appetite. Whereas cool temps increase the appetite, hot temps have the opposite effect – it zaps your desire to eat. Dehydration also encourages a loss of appetite, especially when you experience a headache and nausea from not meeting your fluid intake needs. Make sure you stay up on your hydration and nutrient needs to keep the body in good health.

Excuses – The list of reasons as to why it’s too hard to eat healthy in the springtime are endless, especially when the days are longer and you try to pack more into each day. But if you think about it, eating healthy is not that hard when you choose fresh/real food. It’s the conflicting information that makes healthy eating so confusing. Foods that are heavily processed provide less nutritional value than fresh foods. Generally, the more cooking you can do from food in its natural state, the healthier the meal will be for your body.

Travel - Between the vacation getaways and weekend outings, it’s easy to slack on nutritious eating in the springtime. For an all-day excursion at the pool, park or beach, pack an ice-cold cooler with water, sandwiches, hummus, chopped veggies, sliced fruit and yogurt in order to resist the vendor/fast food temptations.

CSA - Take advantage of fresh, local produce at the grocery, farmer’s market or CSA (Community Supported Agriculture). Seasonal summer fruits, like watermelon, berries, oranges, corn, peppers and tomatoes are in their prime, bursting with flavor and packed with nutrients.

Plan ahead - When you are hungry, your cravings will guide your food choices. By preparing your meals ahead of time, you will improve your health, save time and money, decrease meal-time stress and make better food choices.

Start your garden - Now is a great time to start planning your garden. Determine the best spot, get the soil just right, plan the layout and select what you want to grow. Don't forget to water your garden. Growing food can be a very rewarding experience as you benefit from the healthful food you produce.

"In the spring, I have counted 136 different kinds of weather inside of 24 hours.”

— Mark Twain