Weekend recap: FOOD! (recipes from Run Fast, Eat Slow cookbook)

Oh the things I do for performance gains. Good sleep, proper recovery, mobility work and eating!! Seeing that food is fuel, it should be no added extra to your day to make sure that good food gets inside your body in order to give you energy and to nourish your many working systems. Cooking should not be seen as a chore, like cleaning your bathroom or taking out the trash. Sure, it's something on your to-do list but it is a skill that should be learned and appreciated through all the years of life.

For me, I love to eat the food that I cook and I love eating the food that Karel cooks but I also love being inspired by food that is prepared by others. I really enjoying trying new creations but more than anything, I love real food. I really value where food comes from, the effort that goes into preparing a meal, the presentation of a meal and knowing the purpose of the meal (nourishment, fuel or pleasure). Cooking is a process and although it does involve time, patience and effort, there's absolutely no reason why any athlete should not enjoy cooking.

My hope is that you will make the effort to spend a bit more time in your day to cook your food. Seeing that you are so busy, try to utilize your weekend and be creative with your time during the week. Considering that you are overburdened with work, squeezing in time for training early morning or late at night (or on your lunch break) and still making time for your family, spouse/significant other and friends, it's no wonder that you feel "too busy to cook." But the truth is that you can't expect "cooking more" to just happen. It's a lifestyle habit that you have to work at and make time for. It has to be part of your day, with no excuses getting in your way.

Remember why it is important to cook. Because it's a skill that keeps your body well, it's a responsibility to your body as an athlete and when YOU are in charge of the ingredients, you are more likely to eat better and feel better. 

GINGER MOLASSES GRANOLA

Adapted from pg. 54

Not only do you save money by making your own granola but your house will smell AHHmazing when this delicious crunchiness is ready. I love adding granola to my pre-workout snack or to my yogurt. Plus, it's great for those high volume workout days when you need to pack in some nutrients with energy dense foods but you don't want to lose the nutritional value of those extra calories. Blackstrap molasses is a great source of iron for vegetarians and a great addition to the diet for athletes due to its nutritional value.

Ingredients
3 cups old-fashioned rolled oats
1 cup finely shredded unsweetened dried coconut
1/2 cup shelled pumpkin seeds
1/2 cup sunflower seeds
1/2 cup raisins
2 tsp ground ginger
2 tsp ground cinnamon
1/2 tsp pink Himalayan salt
1/3 cup virgin coconut oil
1/4 cup honey
1/4 cup blackstrap molasses (provides your body with a dose of iron, B6 and magnesium)

Instructions
1. Preheat oven to 275 degrees F with the rack in the center of the oven.
2. Line a rimmed baking sheet with parchment paper.
3. In a large mixing bowl, stir together the oats, coconut, seeds, raisins, ginger, cinnamon and salt.
4. In a small microwavable bowl, stir together the coconut oil, honey and molasses and microwave on low until slightly melted.
4. Pour the liquid over the dry ingredients and stir until evenly combined. 

5. Spread out in a smooth thick layer on the baking sheet. Bake and stir every 15 minutes (I set the timer to remind me to stir every 15 minutes). Bake for 45 minutes. Granola will be moist at the end of baking but will turn crunchy. (After 45 minutes, I removed from the oven and covered with a towel and kept it out overnight and it turned nice and crunchy). 

Cranberry Orange and Chocolate Pomegranate Scones

In case you were wondering, scones will not make themselves. Karel provided me with this ground breaking information as my hint to refill our scone container as it was empty after a few days from my first batch. No surprise, Karel loved the lemon blueberry scones that I made so I decided to change things up a bit with the add-ins. I used the same Lemon Blueberry scone recipe from pg 59 of the book but instead of using lemons and blueberries I added dried cranberries (about a handful) and a splash of orange juice. For the chocolate pomegranate scones I used a handful of frozen pomegranate seeds and a handful of chocolate chips. YUM!

RECOVERY QUINOA SALAD
Pg. 99

The picture of this salad in the cookbook looked oh-so-good so I could not wait to make this dish. Karel and I were invited over to my friend's/athlete's house, Meredith for a pizza party with the Greenville Trimarnis on Saturday evening and I was told to bring something healthy. I figured this had all the ingredients for something healthy to go along with a yummy slice (or two) of pizza and a cookie from our neighbor Joey for dessert. Although this is named a recovery salad, I won't be eating this too close before or after a workout due to all the roughage in the salad but it's a filling, crisp and flavorful meal option to bump up the nutrients in your diet, perfect for lunch time. Plus, how colorful is this salad? It will definitely be a show-stopper at a party/event or when you bring your lunch to work.

Ingredients1 cup quinoa
3/4 tsp salt
3 cups loosely packed, finely chopped kale, stems removed
1 red bell pepper, seeded and chopped
1 Jalapeno chili pepper, finely chopped, wear plastic gloves when handling (I removed this since I was bringing this to a party)

1/2 small red onion, chopped
1/2 cup chopped cilantro leaves
1 can (15 ounces) black beans, drained and rinsed
1/3 cup lime juice (I used 1/4 cup lime juice and the rest fresh squeezed lemon juice)
1/3 cup extra-virgin olive oil (I used 1/4 cup olive oil)
1 avocado, sliced (I didn't have a ripe avocado :(
1/2 cup pumpkin seeds (it called for toasted and I used sunflower seeds)
1/2 cup grated Cotija, crumbled feta or chopped olives (I omitted the cheese since we were having lots of cheese on our pizza)

Directions1. In a medium saucepan over high heat, bring to a boil the quinoa, 1 1/2 cups water and 1/2 tsp of the salt. Reduce the heat to low and simmer, covered, until the quinoa is tender and all the water has been absorbed, 15-20 minutes. Transfer to a large salad bowl, fluff with a fork, and set aside to cool. 

2. Once cool, add the kale, red bell pepper, chile pepper, onion, cilantro, black beans, lime juice, oil and the remaining 1/4 tsp salt to the quinoa and toss to combine. Taste and add additional salt, if needed. Chill in the fridge until ready to serve.
3. Just before serving, top with the avocado slices, pumpkin seeds and the cheese or olives.

Weekend recap: FOOD (from Run Fast Eat Slow cookbook)

Karel and I take our eating just as seriously as our training.

In other words, without counting calories, measuring food or recording/logging what we eat, we make a conscious effort every day to use food for nourishment, disease prevention and for fuel, while timing our nutrition with our training to best adapt to training stress. We do not have an off-limit food list, we never feel deprived, stuffed or guilty when eating, processed food IS consumed and we even eat gluten, dairy and sugar.  

What a refreshing statement seeing that so many athletes struggle with developing a healthy relationship with food and the body.

Having said all this, like any human being, creating a sustainable, enjoyable and healthy style of eating is always a work on progress. A typical week of eating for me is very different than how I ate 10 years ago and how I ate when I was a teenager. Even though I have been a vegetarian for almost 25 years, my definition of "healthy" eating has changed every year and it continues to evolve based on my love of cooking and trying new food creations. 

As someone who gets inspired by food pictures but feels overwhelmed and stressed when looking at a list of ingredients and instructions to follow, I have never been one to follow a recipe in a cookbook. That is, until I was given the Run Fast Eat Slow cookbook by Trimarni athlete Adam and his wife Taylor as a gift. As a Board Certified RD, health conscious individual and 11 year endurance triathlete, I am not only enjoying reading this cookbook but following the recipes (I still tweak the recipes a bit :)

I feel like this cookbook is a game changer for any athlete who wants to eat a more real food, varied diet. Why? Because the recipes are not only delicious but the ingredients are versatile. This cookbook does not prescribe to any diet fads but instead, includes a variety of starches, grains, oils, vegetables and proteins with plenty of gluten free, vegetarian, vegan and dairy free options depending on your dietary needs. 

I am having so much fun in the kitchen with this cook book and absolutely loving incorporating even more real food into our diet. For any athlete who feels like your eating strategies are based on calories, dietary trends, isolated food groups or restriction, I feel that this book will inspire you to eat in a more nourishing way, tasting food, eating mindfully and intuitively and above all, enjoying the fruits of your labor in the kitchen. 

And above all, I encourage you to eat a more varied, real food diet and to reduce the amount of convenient and heavily processed food in your typical eating regime. Spend more time in the kitchen with yourself, your kids or your spouse.

Need some real food inspiration?

Here are a few recipes that we enjoyed this past weekend.

(Note, I copied the recipes from the book but also omitted what I did/didn't do/use and added my notes. For example, many of the recipes call for toasted nuts or coconut and I did not toast the nuts before using them in the recipe). 

Moroccan Lentil Salad with Cauliflower Couscous

Pg. 96

Ingredients: 

1 cup dried green lentils, sorted and rinsed

1/2 tsp fine sea salt

3 medium carrots, peeled and grated

2 cups loosely packed chopped kale, stems removed

1/2 cup chopped pistachios or almonds

1/2 cup chopped dried apricots

1/4 cup pitted, chopped kalamata olives (I don't care for olives so I left this out)

1 tbsp ras el hanout, Moroccan spice blend (1 tsp ground cinnamon + 1 tsp turmeric + 1 tsp cumin + 1/4 tsp ground black pepper)

5 cups cauliflower couscous

Dressing: Maple-Dijon Apple Cider vinaigrette

Instructions: 

1. Place the lentils in medium pot, add salt and cover with 2 inches of water (my leftover tip: Double this portion of lentils). Bring to a boil over high heat then reduce heat to low, cover and simmer until tender, but not mushy, 25-30 minutes. Drain and set aside to cool. 

2. Place the carrots, kale, nuts, apricots, olives and spice in a large bowl. 

3. Add the cauliflower couscous (see recipe below) and lentils and toss until evenly combined.

4. Add 2/3rds of the dressing (see recipe below), toss and taste. Add more dressing to taste, if needed. 

5. Cover the salad and place in the fridge to chill for at least 30 minutes or until ready to serve. 

To make cauliflower couscous (pg 156)

1 large head cauliflower (1.5-2 lbs)

2 tbsp extra-virgin olive oil

1 tsp ground cumin

1/4 tsp fine sea salt

1/4 tsp freshly ground black pepper

1. Quarter the cauliflower head and cut off the individual florets. In a food processor (I use the Ninja Master Food Prep), place the florets, filling only halfway and pulse several times until finely chopped. Transfer to a large bowl and continue with the remaining florets until all resemble couscous size granules.

2. In large skillet set over medium heat, warm the oil. Add the cauliflower, cumin, salt and pepper and cook, stirring continuously until cauliflower is soft but still crisp (about 3 minutes). 

To make Maple-Dijon Apple Cider Vinaigrette (pg 173)

1/2 cup extra-virgin olive oil

1/4 cup apple cider vinegar

2 tsp maple syrup

1 tbsp dijon mustard

1/2 shallot, minced

1/4 tsp fine sea salt

1/4 tsp freshly ground black pepper

1. Combine the oil, vinegar, syrup, mustard, shallot, salt and pepper in a glass jar with a lid. Shake vigorously until emulsified.

For a creamy vinaigrette, omit the syrup and instead, add 2 tbsp tahini.

The dressing will keep in the fridge for up to 1 week. If the oil solidified, briefly microwave on low until melted. 

Cashew Pesto
Pg. 67
(Original recipe was an arugula cashew pesto but since I eat so much arugula in my daily diet, I omitted the arugula and just made the cashew pesto instead. The recipe called for 2 cups tightly packed arugula)

Ingredients

1 cup cashews or walnuts (I used cashews)

1 1/4 cup grated Parmesan cheese

1 or 2 cloves garlic (I used 2 and it was very garlicky - which we like!)

1/2 cup extra-virgin olive oil

2 tsp white miso paste (I couldn't find this at the grocery so I omitted it)

2-3 tbsp lemon juice

1 tsp lemon zest

Instructions1. In a food processor, combine the nuts, (arugula), Parmesan an garlic. Process until coarsely chopped. Add the oil, miso, lemon juice and zest. Process until desired consistency is reached.

2. Transfer to a container with a tight-fitting lid and store in the refrigerator for up to 5 days or freeze for up to 3 months.

3. To make a sauce (thinner consistency) just add more olive oil, broth or water.

You can add this to a sandwich, wrap or pita, toss in a salad or add on top of boiled potatoes. 

Giddy-up Energy Bites
Pg. 57

Ingredients

12 large Medjool dates, pitted

1 cup dried unsweetened cherries (I used dried apricots)

1 cup raw chopped walnuts

1/4 cup unsalted almond butter

1 tbsp unsweetened cocoa powder

2 tbsp finely ground coffee beans

1/4 tsp fine sea salt (I use pink Himalayan salt when I cook as it contains iodine)

1/2 cup shredded unsweetened dried coconut

1. In a food processor, combine the dates, cherries, walnuts, almond butter, cocoa powder, coffee and salt. Pulse a few times to chop the ingredients and then process on high speed for 1-2 minutes, stopping once or twice to scrape down the sides of the bowl and beneath the blade with a spatula. Process until the ingredients clump together. 

2. Empty the contents into a medium bowl. Use your hands to shape the mixture into 24-walnut-size balls and roll each ball in the coconut (I combined the coconut into the blender and omitted this step of rolling the balls in the coconut).

Store in an airtight container for up to 1 month or in freezer for 6 months. 

A great snack before an early morning workout. Just be mindful of how well (or not so well) dried fruit digests in your belly before a workout). 

Blueberry Lemon Cornmeal Scones
Pg. 59 - Karel's new favorite pre-workout snack!

Ingredients1 cup stone-ground cornmeal
1 cup all-purpose flour
1 cup sugar
2 tsp baking powder
1 /2 tsp fine sea salt
1 stick (8 tbsp) cold unsalted butter cut into cubes
2 eggs
1/3 cup whole milk Greek yogurt (I used 0% Greek yogurt as it was what I had in the fridge)
1 tsp vanilla extract
Finely grated zest of 2 lemons
1 cup frozen blueberries

Instructions
1. Position rack in the middle of the oven. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 

2. In large mixing bowl, whisk together the cornmeal flour, sugar, baking powder and salt.
3. Using a pastry blender or your fingers, work the butter into the flour mixture until it's the size of peas.
4. In a separate bowl, whisk together the eggs, yogurt, vanilla and lemon zest. Add to the dry ingredients and stir until combined. Fold in blueberries. The dough will be thick and sticky.
5. Drop the batter in large spoonfuls onto the baking sheet in the shape of a triangle. Place 2 inches apart on baking sheet.
Bake until lightly browns on bottoms, 15-20 minutes. Transfer to a rack and cool. 

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Double Chocolate Teff Cookies

pg. 187 (I didn't have Teff flour so I used gluten-free all purpose flour)

These are SO good. Crunchy on the outside and soft in the inside. Vegan and gluten free.

Ingredients

3/4 cup teff flour  (I used GF flour)

1/2 cup almond flour

1/3 cup semisweet chocolate chips (I used 60% Ghirardelli bittersweet chocolate chips)

1/4 cup unsweetened cocoa powder

1 tsp baking powder

1/4 tsp baking soda

1/4 tsp fine sea salt (I used pink H. salt)

1/2 cup pure maple syrup

1/3 cup coconut oil, melted (I used canola oil)

1 tsp vanilla extract

Instructions

1. In a large bowl, whisk together the flour, chocolate chips, cocoa powder, baking powder, baking soda and salt.

2. Add the maple syrup, oil and vanilla and stir just until combined. For a more tender cookie, cover the batter and refrigerate overnight prior to baking (I didn't do this last step - Karel was anxious to try these cookies!).

3. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

4. Drop the batter by heaping tbsp 1 inch apart on the baking sheet (our cookies were a little bigger :)

5. Bake in the center of the oven until the bottoms are lightly brown. 12 minutes. Let the cookies cook for 5 minutes, then transfer to a rack to cool completely. 

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I am excited to try out more recipes next weekend. Except for the scones - Karel is asking for more ASAP! I think this time I will change up the ingredients and make cranberry orange scones.

For now, we have a lot of leftovers to enjoy (the best part about cooking!). 

Should athletes follow a Paleo diet?

The Paleo diet is marketed as a "lifestyle" as it it is described to be "the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic because our modern diet is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson's, Alzheimer's, depression and infertility." It's a way of eating based on the supposed habits of prehistoric hunger-gatherers or caveman. 

I absolutely agree that the Western diet is too full of refined foods, added sugar, unhealthy fats, extremely processed food and fast, convenient food. As a dietitian, there is absolutely nothing wrong with any dietary approach that favors a reduced intake of processed food and emphasizes real food.

However, there is no basis to removing major whole food food groups, like dairy, whole grains and legumes from the diet. Foods that are wholesome and contain a variety of healthy nutrients.

Consider that the Mediterranean diet is ranked as one of the healthiest styles of eating from around the world. It is rich in fruits, vegetables, grains, legumes and olive oil and low in meat. 

The Paleo diet is not only unsustainable but it's not healthy or beneficial for our environment.

If you consider some of the healthiest individuals from around the globe (consider longevity and quality of life as markers for "healthy" and not body image), they eat a lot of plants, they eat grains and legumes and they even consume eggs, cheese and milk.

If grains were so bad, we would all have health issues and that is just not the case. When people complain of health issues, like digestive troubles and low energy, you have to consider what people aren't eating that can assist in better health. Removing food is not the answer. Behavior change is the answer. This is why diets don't work. They don't change behaviors.

When people say that they feel so much better after getting rid of sugar, processed food and grains, it's only when real food is consumed in place of unhealthy alternatives, like processed food, that people will feel better. Oatmeal and berries or a bowl of Lucky Charms? A salad or a protein bar for lunch? A sweet potato with veggies and a lean piece of meat or fast food? Of course you will feel better when you eat real food! And when you eat real food, you spend more time in the kitchen as you have to put more thought into meal prep. When eating is an afterthought and you go into a meal hungry, you are more likely to make unhealthy choices. It's no shock that people feel better when they go Paleo. But grains are not to blame. When's the last time you told yourself that you should really cut back on all the lentils and Teff and Kamut in your diet?

Based on research, caveman were trying to eat enough calories to survive and reproduce. Their diet was not based on "health" but to thrive. The way a Paleo individual today eats is very different than in prehistoric times. Now a days, people are spoiled by the Paleo section of a menu at a restaurant to make ordering easier, there are Paleo packaged bars for when you are in a hurry, there are primal food blogs and cookbooks for inspiration and there is the Paleo friendly section at the Whole Foods salad bar for when you need lunch on the go.

Six million years ago, a caveman was making food choices based on where he lived and the season. He didn't have choices.

There are a lot of holes in the Paleo diet philosophy and let's be real honest, Paleo is all about marketing and food bloggers, nutrition "experts", food companies and magazines know this. If they can catch your attention by a dietary trend/fad, they will do anything possible to get you to believe that with this diet strategy you will get amazing results.

In today's society, it's very interesting to see the cult-like response of diets. People trust information from friends and "followers" and from popular websites and blogs, more than they trust scientific information. We live in a FOMO world where people feel the need to follow a similar style of eating of someone else for fear of not being liked or accepted. Think about all the people you know who are following a no sugar, gluten free, high fat or paleo diet. While people may say this diet "works" (for now), perhaps these people feel more confident in nutrition choices because everyone else seems to be eating this way too.

The truth is that there is no quick fix for healthy eating and what works for you probably won't work for anyone else. 

So while the Paleo diet, low in processed food, sugar and carbs, may work for some time for the average individual, it's still a diet that includes food rules and an off limit food list for no reason.
And once again, obesity and health issues didn't happen from people eating too much whole grains, legumes and quality dairy.

Take a good hard look at your daily diet and ask yourself in the past year, how often you did you eat out, cook a meal, or rely on processed food out of convenience because you were too busy? Do you like real foods like vegetables, fruits, bulgur, lentils, cottage cheese, yogurt and leafy greens? Do you LOVE processed foods like pita chips, cereals, bars, etc?
I'm not saying that the later is bad to consume but it's the former (and not limited to those whole foods) that needs to make up the majority of your diet for health benefits.

As for athletes, it can be very difficult to obtain all of your carbohydrates in a Paleo diet because one can only eat so much fruit and vegetables due to all the fiber. But let's also not overlook the health benefits and nutrients that one obtains from whole grains, dairy and legumes and these foods can be consumed in a healthy diet, alongside vegetables, fruits and your choice of quality protein. 

Ideally, carbohydrates should come from real food, like fruits, vegetables, grains, starches, dairy and legumes. Yes, you should also consume healthy fats and protein. This type of balanced diet is very healthy and satisfying and it doesn't leave a lot of room for sugar and processed food. It gives you energy, it offers great gut health, it protects your immune system and it keeps you well. Yes, you need to grocery shop often, meal prep and cook but a Paleo diet doesn't do that for you. A Paleo diet only tells you what not to eat. It doesn't change your lifestyle habits or thoughts, patterns and behaviors related to food.

As an athlete, when your carbohydrate needs increase, let's say from 3-5g/kg bw per day to 6-8 or even 8-10g/kg to account for the increase in training volume, I can assure you that you can't meet those needs from only whole foods as you will feel incredibly full and it may even cause GI issues. Therefore, as an athlete, you have some wiggle room to deviate from a normally high fiber diet and choose more refined foods. You can still choose real food but low residue foods, juices and sometimes bars may be needed to help you meet your daily carbohydrate needs. This is not reward food or food that you earned but instead, it's food that serves a purpose and a function. We prioritize these more refined foods around workouts due to energy needs and a change in appetite.

If you are trying to lose weight or lean up for performance, a Paleo diet is not the fix. Furthermore, you do not have to devote every minute of your life trying to reach or stay a specific weight, because essentially, you are living like a starving person, fighting your biology.
Your diet should make you happy. With behavior and lifestyle changes, you can learn to love a healthy diet and a healthy diet doesn't have to be perfect. It can still include treats and sweets and fast food and processed food.

It is through healthy daily habits and a smart training regime that you can achieve the leanest livable weight for performance and for your health. And guess what....you can still eat carbohydrates like grains, legumes and dairy!

To be a successful athlete, you need to a healthy body.
A healthy body requires you to be extremely organized, planned and intentional with your eating choices. 

You can't outtrain a poorly planned diet.

Don't assume that any diet will improve your health if you can't maintain that style of eating for the rest of your life. 

For further reading, check out this informative article on the typical American diet and how much processed food is consumed on a daily basis. 

Whole grains didn't make our country unhealthy. 

Start putting blame at one of the major causes of health issues and obesity. 

Source

Grilled mushroom with pesto and goat cheese

There's something about the taste of grilled food that makes my taste buds excited.
And this is coming from a vegetarian!

On Sunday evening, Karel and I decided to fire-up the outdoor grill for a delicious dinner to finish a great weekend of training. Although my training volume/intensity is low relative to Karel (who is training for Ironman Mont Tremblant in a few weeks), we were both in need of a good meal to nourish and fuel our bodies.

My garden is overflowing with basil so the first thing that came to mind was pesto. I just love pesto on a grilled mushroom (thanks Katie Malone for the idea!) and as I was feeling extra creative, I didn't follow a recipe but instead, I made up my own -  a handful of fresh basil, a small handful of Parmesan and Asiago shredded cheese, a few long drizzles of olive oil and a sliced clove of garlic all into a food processor. My pesto was extra garlicky and had a nice kick to it.
(I found this recipe for you in case you want to make your own pesto at home)

While Karel had his grass-fed beef burger cooking on the grill (he has a special spot on the grill for his meat so that my food doesn't touch his), I built our grilled mushrooms.

Grilled mushroom with pesto and goat cheese
-1 large portobello mushroom cap (stem removed)
-Pesto (to cover the mushroom)
-Goat cheese (crumbled on top)
-Sliced baby tomatoes (from my garden)
-Olive oil (just a drizzle to give it a little more flavor)
-Shredded Parmesan and Asiago cheese (a nice salty taste)
-Salt (just a pinch)

The mushrooms do not need a long time to cook (~4-8 minutes depending on the heat of the grill, position of the rack with the mushroom and the size of your mushroom) and to help the presentation, I keep the mushroom on tinfoil, instead of directly on the grill rack.

To go with our grilled mushroom (and Karel's meat patty), we grilled a few boiled potatoes that I had left over from dinner on Saturday, when I made homemade mashed potatoes.  I find that boiling potatoes ahead of time helps for quicker cooking on the grill.

To prep the gold potatoes, I sliced them in half, coated the bottoms with olive oil and sprinkled with salt. Karel grilled face down, directly on the grill.

And to change things up, instead of a salad, I kept it simple with a large handful of Leasa alfalfa sprouts.
Did you know that 1 cup sprouts has 3g of protein??

If you find yourself in a food rut, consider grilling food (whether outside or in your oven) as it can change up the taste and texture of your food, giving you a new exciting taste-bud happy experience every time you eat.

Two simple swaps for more real food

Over several years, I've slowly changed my lifestyle habits and moved myself more and more away from a heavy processed and convenience-food diet toward a very real food diet.

Some dietary changes happened quickly whereas other changes required a different appreciation and time to create new habits.

I really value what real food can do for a body, when it comes to health and performance so I've worked really hard over many years to make some swaps when it comes to incorporating more real food into my diet.

I'm not against processed food and don't cringe at the thought of "food" in a bag but I do believe that some foods, like well-fortified foods, help to keep people healthy in all parts of our world. And since I don't have an off-limit food list, I never feel guilty, anxious or remorseful if I eat something processed.

I have a most of the time diet and then there are foods that I eat some of the time/on occasion. The great thing is that neither one is a mass-marketed diet plan so I am able to eat intuitively and mindfully and it's up to me as to what I put inside my body and when.

And I ALWAYS feel great when I eat and even better after I eat.

One of the biggest lifestyle changes in adopting a more real food diet is breaking away from food that is bought or consumed out of convenience. Certainly, it is just as convenient to snack on a washed and chopped fresh fruit salad that you put together and stored in your fridge and combine with Greek Yogurt or a hardboiled egg, as it is to snack on chips, cookies and bars, but it takes a lifestyle change to make sure fruit is available. 

I really believe that something magical happens to the body when real food takes the main stage. With a more real food diet, there is flexibility so that no macronutrient (carbs, protein, fat) takes the center stage. I prioritize proteins and fats, alongside carbs that pack a lot of nutrient density and give me the energy I need to train consistently well. In my diet, plants certainly get the spotlight and I feel this approach is great for everyone to ensure that your body stays in great health with a variety of vitamins and minerals.

I would like to share two simple real food swaps that you can easily try-out next week. 

For lunch the other day, I had this beautiful stir-fry dish.
Would you believe that this dish only had 5 ingredients???
Mixed frozen veggies, cooked black rice, cooked jasmine rice and tempeh cooked in olive oil.

Instead of a fast-food sandwich or wrap, with the meat and veggies in the inside, let's turn that sandwich inside out and fill a bowl with lots of nutrient powerful ingredients and add a grain instead of the bread.
I'm not anti-sandwich but there is only so much "plants" that you could squeeze between two slices of bread.

This swap does mean you have to eat with a fork and not with your hands but perhaps this can be the start to a new lifestyle change of sitting down to eat - with utensils. And, if you have all these items prepared ahead of time, this dish takes less than 10 minutes to assemble and heat.

This real food swap is so simple.
Consider turning your favorite sandwich, wrap or pita inside out for a more plant-strong meal. 

Your goal is to combine lots of veggies, a grain/starch, a protein and a fat for a balanced meal. You can use any meat instead of tempeh and add any fat that you'd like inside of olive oil.

Ready for another swap?

Before an early evening workout this past week, I was in need of a snack. I had some cooked sweet potatoes in my fridge so I took a few out and drizzled them with a little honey and topped with a little butter and cinnamon. I then added a small handful peanuts for a delicious and nutritious pre-workout snack. 

Eating a granola bar or a sport bar didn't even come to mind as I had real food waiting for me for a yummy snack.

Ironically, as I was eating and thinking about the composition of this snack, it hit me that this pre-workout snack had almost the same calories, carbs, protein and fat as a sport bar! Plus, you save a wrapper by eating real food instead of a processed bar so it's great for the environment too.
WIN WIN.

1 sport bar - ~240 - 300 calories, 5-10g fat, 45-50g carbs, 5-15g protein

Real food swap:
1 cup sweet potato
1 tbsp honey (or 4 pitted dates)
10 peanuts
~240 calories, ~5g fat, ~43g carbs, ~5g protein

What real food swaps will you make next week?

Evaluate your "healthy" diet

picture source

            Are you looking for an easy dietary switch that will quickly improve your health?
                Are you looking for an easy lifestyle change to boost your immune system?
       Are you looking for a simple way to eat smarter in order to take your training to the next level?

                             Look no further because the magic answer lies in real food. 

This is the ingredient list for flavored oatmeal. Regardless if you are choosing low sugar for the "healthier" option or an instant flavored packet is more delicious and convenient, you can clearly see that there is more to oatmeal than oats in this package.
Guar Gum, Artificial flavor, creaming agent, partially hydrogenated soybean oil, flavored and colored fruit pieces, corn syrup solids.....

I realize that oats are very simple and plain but why does a company need to make oatmeal more entertaining when it is already so sustaining? 

I encourage you to raise awareness to the typically consumed foods in your diet and when you typically consume them. This is all in an effort to help you develop a healthier relationship with food and to keep your body in good health. In today's society, we are overloaded with information on good vs bad food and many times, extremely healthy foods that can reduce our risk of disease and illness are off-limit in your diet for a very silly reason.
You'd be surprised how many foods you are avoiding (or not consciously consuming) that can be so healthy for your body. Perhaps we should be asking ourselves as a society, "could many of our health issues be caused from simply never taking the time to create better lifestyle habits when it comes to cooking, meal prep and planning ahead?"

Don't blame food for being bad when you can bring attention to your past food choices/habits and what you have not been consuming that is "healthy". 

If you want a change for the future, you must reflect on the past. 

In order for you to better understand why your current diet isn't working, just look at the most commonly consumed in your diet and how you consume those foods? 

As you review your most commonly consumed food choices, do not become scared of food. If your diet is rich in processed food, start making some real food swaps. This doesn't mean that you can never have a M&M or eat a bright red cookie made by your child or you can never have a processed food. Being a savvy consumer when it comes to your diet is extremely important so that you associate "healthy" eating with real food. 

And that's it - real food, made from mother earth, is healthy for your body. You just have to make an effort to consume it regularly for it to do your body good. 

Always consider your personal clinical/health, fitness, religious, ethical and personal experiences with food when individualizing your diet. Just like any fad, like clothing, gear or accessories, you need to figure out what works best for you. So even if a food is "real" by nature, it's important that you personalize your diet to meet your individual needs. 

Your Trimarni homework is to dedicate at least 1 meal and 1 snack every day, to show your appreciate for real food. 

You will need to cook at home or take the time for meal prep and plan for leftovers but if you keep doing the same thing, you can't expect different results with your diet. 

We all know that food elimination is the most simple, easiest strategy for cleaning up the diet but the problem is that it doesn't bring changes. Removing a food without a lifestyle change is meaningless because you are not solving a problem, you are simply avoiding an issue. 

Simple real food swaps can easily improve your health, keep you satisfied and help control/manage weight and can also support your active lifestyle. More so, prioritizing more real food as your primary dietary change can keep you from considering an elimination food/mass marketed diet which claims to be a "lifestyle change". Without a lifestyle change, in 1,3 or 6 months, you will likely go back to old habits.

 Instead of avoiding dairy because you heard it is bad, simply swap out the artificially flavored yogurt in your life or sugary cereal with milk and replace with a healthy snack of 0% Plain Greek Yogurt and add real fruit for flavor and natural sweetness. If you are anti whole grain because you are afraid of gluten, ask yourself when was the last time you spent the time cooking millet, teff, wild rice and amaranth?

Rather than putting all your energy into what you shouldn't be eating and what you need to stop eating, how about getting excited about the changes you can make to incorporate more real food into your diet?

Like with anything in life, you can't rush changes when you want long lasting results.

So instead of questioning which cereal, oatmeal, yogurt, crackers, bread or bar is the healthiest, start from scratch and eat real food....the way mother earth intended it to be consumed.  

Ironman fueling - happy tummy Trimrni creations

We are off to Madison, Wisconsin tomorrow!! 

The weather is looking GREAT for race day and our bodies are feeling healthy thanks to a lot of great, delicious, real food!

I thought I'd share a few yummy creations that we have enjoyed over the past 2 weeks. 

Don't forget to yum!

Chia crepes and egg and kale omelet

1 cup whole wheat flour
1/2 cup skim milk
2 tbsp chia seeds
1/8 tsp salt

Dash of cinnamon
3/4 - 1 cup water

1 egg

Olive oil

1. Mix ingredients in bowl for crepes until thin consistency. 

2. In a medium skillet on low heat, drizzle olive oil to lightly coat bottom of the pan. 

3. Pour crepes (around 1/3 cup) in middle of skillet and spread to make a large, thin pancake with back of spoon (you need to do this quickly and your pan can not be hot, it needs to be on the low setting. You may also use this batter for pancakes). 

4. Cook for 1-2 minutes until firm on edges, then flip and cook for 1 minute. 

Omelet
1 egg white + 1 whole egg
Kale
Cheese (Cabot Sharp cheddar)

1. Add eggs (scrambled) to small skillet and then add chopped kale.
2. Flip omelet to cook the other side. 

3. Remove from skillet and fold. Top with cheese. 

Berry Yummy snack!

Snacks on the go!
Peanuts, strawberries, banana

Tomato soup with basil, mushrooms and rice

Combine cooked rice/whole grains, sliced mushrooms, corn and garlic with 1 can tomato soup + 1/2 cup water in large pot. 

Cook for 15-20 minutes and top with basil. 

Mushroom and corn tomato soup

1 box low sodium tomato soup (I use Trader Joes brand)
1 package mushrooms

1 cup corn
Garlic, basil, pepper

Mashed cauliflower and egg veggie hash

Mash 1 head steamed cauliflower and combine with 1 cooked potato (with skin). Season with parsley, a little salt/pepper

Stir fry: eggs, veggies to your liking. Saute veggies with a little olive oil and then scramble eggs with veggies. 

Mellow Mushroom - create your own salad

Out to eat in Jax with friends (Karel did RETUL fits at Open Road Bicycles last Mon - Wed)

Bed of greens
Tempeh
Artichoke
Sundried tomatoes
Cheese
Dressing on the side

Cauliflower "rice" 

Marinated Tofu Steaks

Raspberry pistachio salad

Raspberries

Cabbot sharp cheddar

Pistachios
Shredded carrots
Green pepper

Mix greens

Kale and tempeh stir fry

Cabbot cheese

Sauteed kale, mushrooms and tempeh (in olive oil)

Rainbow salad

Mixed greens

Tomatoes
Apples
Kiwi
Dried blueberries and cranberries
Broccoli
Carrots

Tofu salad

1 package tofu (grilled on skillet)
Sliced celery, tomatoes, leeks
Parsley
Salt/pepper to taste

A few spoonfuls Greek yogurt (Fage 0% plain) to taste
1-2 tbsp mayo
1 tbsp spicy mustard

Tuna salad

2 cans tuna (packed in water) - drained
Sliced celery, tomatoes, leeks
Parsley
Salt/pepper to taste

A few spoonfuls Greek yogurt (Fage 0% plain) to taste
1-2 tbsp mayo
1 tbsp spicy mustard

Fueling the busy body - a buffet of Trimarni creations

The other day, someone asked me what I eat when I am really busy.

I suppose I needed to give the reply of what fast food I order out or what's my favorite microwave dinner when I have no time to cook.

Now, there's always an exception as I do not believe that there is a perfect way of eating but you will not find a microwave dinner in our freezer and Karel and I rarely (less than 5 times a year) go out to eat (unless we are traveling). 

This doesn't mean I am good and you are bad but there's a reason why I wanted to write this blog. 

I absolutely love real food and I make time to cook, even in my busy lifestyle.

I know you can do it too. It's a lot easier than you think.

You, me.....we are all busy. Who isn't busy? If there were more hours in the day, we would find a way to fill those up as well. 

But it is because of my/your health that we are able to thrive in a world of craziness, business and never ending to do's. 

The food you eat has the opportunity to fuel your lifestyle. 

Why do you feel you are too busy too cook? 

Here are a few reasons that surprisingly, do not all have to do with needing extra time:

-No real food options in the house

-Grocery shopping takes too long

-Clean up takes too long

-Cooking takes too long

-Do not know how to cook

-Always going into meals starving (who wants to cook when starving and blood sugar is low?)

-Other, more important priorities than cooking...and sometimes eating

-Eating out is easier

-Eating out tastes better

-Not a good planner

-No fun cooking for yourself

-Crazy schedules (spouse/family/kids)

-Too busy training/exercising (if you are too busy to eat a real food meal because of this, then we need to talk :)

-No time to cook

I am busy, just like you, but if my body is not nourished, I can not do the things that I love to do and that life requires me to do. 

The food we eat has the ability to keep us health, energize our body, help us think clearly and my favorite, make us feel absolutely amazing inside. 

 So, it is important that you do not look for extra time to cook or hope for it to magically happen but instead, make the time. Carve out 30-60 minutes of your day to nourish your body and do not make meal time complicated. 

Certainly, there are a few things that help with making sure you get a health, real food, balanced meal in your system on a daily basis (hopefully three times a day):

-You can plan for leftovers

-Do a little prep ahead of time (Ex. weekends, morning)

-Get a little help from the grocery store (pre-chopped options)

-Involve the family at meal time prep

-Plan ahead

-Don't expect to be perfect

-If you are not a master chef, keep your recipes simple

-Think about the best days in your week to cook and prep

-Make compromises if you feel that there is absolutely no time during your week. Keep in mind that if you do not take time for your health (ex. nourishing your body or fueling your workout routine), you may be forced to make time for illness or injury. 

While in Jacksonville for the past few days, Karel stayed extremely busy by fitting 14 athletes on their bikes using the RETUL system. Each fit takes an average of 2 hours and Karel was on his feet from 9:30am until 5:30pm almost every day (one day until 9pm).

Needless to say, Karel was exhausted every evening on Fri, Sat, Sun and Mon and with that, his workouts were modified so that he could get good sleep on Sat morning (no workout) and Monday morning (no workout). 

It was my job (wife and RD duty) to make sure that my amazing hubby was well fed and that meant making sure that at the end of the day, he not only kept his blood sugar stable throughout the day but that he honored his hunger as he was working. Because we were staying with some friends at the beach, we had the great honor of being fed some fantastic meals and didn't have to do any kitchen. What a treat!

However, on Sunday, I was in charge of the menu and I could not wait to not only prepare a good evening meal for everyone to enjoy but one that would be balanced for each person. 

Because I believe that we should all eat similar foods but in different quantities and times, I prepared a plant strong buffet of options so that exhausted Karel could assemble his plate as he wished, I could create a plate that would help me continue to refuel from my morning long run workout (and boost my immune system) and for our friends to also feel great about what they were putting into their body. 

So I give you a beautiful buffet of Trimarni creations, all prepared in less than 40 minutes. Enjoy!

Blueberry Kiwi Almond Salad

Mixed greens

Blueberries

Slivered almonds

Kiwi (chopped)

Broccoli sprouts

Fresh Parmesan

Olive oil on the side

1. Combine in a bowl. Add as much/little of each ingredient as you wish. Mine was extra berry because I LOVE blueberries. 

Veggie stir fry 

Mushrooms (1 container, sliced)

Onions (1/2 medium, sliced)

Red pepper (1 large, sliced)

Tamari sauce (about 2 tbsp)

Garlic powder

Olive oil

Salt

1. Cook in a skillet on low heat with a tbsp of olive oil and 1-2 tbsp tamari.

2. Stir occasionally, cook until soft. Season to taste.

Herbed tofu

2 boxes firm tofu (cube, bought at Costco, can be stored in pantry until opened)

Herb seasoning (any no-salt seasoning)

Olive oil

1. On skillet on medium heat, add cubed tofu and toss in 1 tbsp olive oil.

2. Cook for 5-10 minutes or until tofu is slightly golden on edges. Lightly toss occasionally and add more olive oil to prevent tofu from sticking (or a splash of water).  Season to taste. 

Quinoa and rice mix

1 package quinoa and rice mix  (I did not use the link I attached, I used one that was in the house I was staying and forgot the name). 

1. Cook package according to directions on stove top. 

Chickpea, corn and edamame salad

1 can chickpeas

1 cup edamame

1 cup corn

Yogurt ranch dressing (or creamy dressing of your choice - I used what was in the house where I was staying)

Cracked pepper

1. Combine ingredients in a bowl (if using frozen corn and edamame like I did, you can defrost until warm and then cool in cold water and drain). 

2. Add 1-2 tbsp yogurt ranch dressing and stir until combined.

3. Season with pepper and keep in refrigerator until serving time. 

Enjoy your yummy creations by yumming with every bite. 

Remember, eating is a happy time. You should feel great while you eat and even better after you finish your meal. 

Happy Creationg Cooking!

(And yes, cooking in 110% Play Harder compression socks is very typical in the Trimarni kitchen)

Garden love

I feel very fortunate that my body has no food intolerances or allergies. Same for Karel. We both love trying new foods as well as enjoying a varied diet to help fuel our active lifestyle and nourish our body. We emphasize real food as much as possible but by no means are we strict with our diet or do we have an off food limit list when it comes to our occasional indulgences or treats. 

Alongside several years of working as a clinical RD, I have worked with many athletes and fitness enthusiasts on nutrition and sport nutrition for there are many people who are not so lucky for they have to restrict a variety of foods for clinical and health reasons. 

I believe that my love for real food has kept my body in good health over the past 1/2 of a decade. Without a sickness, cold or flu since the early summer of 2007, my immune system has stayed incredibly strong thanks to a wide variety of vitamins and minerals in my diet and an incredibly healthy relationship with food.

I love helping athletic individuals tailor their diet in order to meet individual health needs but it always requires a bit of work to ensure that no deficiencies arise in the modification of the diet in hopes for the athlete to feel healthy again (or healthier).I am happy to share the hard work with my athletes to figure out the perfect diet for their needs for when performance is suffering because of the diet or sport nutrition, there is nothing more gratifying that putting the nutritional pieces together to unlock great performances and to improve overall health.

When it comes to performance gains, I believe that the more varied of a diet, the more opportunities an athlete has to improve fitness potential for great performances are not built on just dialing in sport nutrition during training and training hard but ensuring that the body is healthy and well to tolerate intentional training stress. 

Certainly there are many other variable that make a positive difference in consistent training like sleep, stretching, strength training and stress management but that's a whole separate blog post. 

Most of my life has been spent as a plant strong athlete. 

22 years of fueling my active lifestyle and nourishing my body with food grown from Mother Earth. 

Yes, there are some products I consume made in a factory but my vegetarian diet has a foundation built on food grown from  plants (in some way or another).

While in Czech I had the most incredible time visiting Karel's mom's garden. We walked to the garden from Karel's flat and along the way, I found myself walking into plant strong heaven. 

Words can not describe these pictures and the happiness I felt as I grabbed apricots from the trees, munched on red currents in a bush and picked potatoes and green beans from the ground to be used in soup for lunch the next day. 

Thank you Mother Earth for the many delicious foods that you provide us all to help fuel and nourish our bodies! 

Ironman fuelilng in Greenville (recipes and pics)

Despite so many life changes over the past few months, my love, passion and excitement for real food did not dissipate. I am constantly giving thanks to my body for all that it allows me to do, for I know I balance a lot and at any moment it has the opportunity to fail me. 

My love for real food has grown bigger and bigger over the years and the more I am introduced to new flavors, foods and cuisines, the more creative I become in my kitchen.
I appreciate real wholesome food just like I appreciate effective and safe sport nutrition. My daily diet nourishes my body and keeps my immune system healthy. Without my good health, I can not train. Through proper fueling and nutrient timing, I am supporting the metabolic demands of my body and ensuring consistent workouts and a quick recovery. 

Here are a few of the eats that I have enjoyed (with Karel) since we have moved to Greenville, both in and out of the Trimarni kitchen. 

The Green lettuce restaurant

Deli trays given to us by family friends, after my dad's funeral.

Greenfields Bagels and Deli

Greenfields Bagels and Deli

Greenfields Bagels and Deli

Dried fruit tray (with macadamia nuts and almonds) from our friend/athlete Wlad. 

Fresh pears from my friend Taryn. 

Tomato soup (1 can of your favorite soup) w/ cooked tortellini , fresh mushrooms and basil. 

Cook the soup and cooked tortellini together along with the fresh mushrooms. Then add chopped basil and top with a little cheese.

Caprese salad - roasted baby tomatoes, mozzarella, olive oil and fresh basil

Add a little olive oil to a skillet on medium heat and add a handful of baby tomatoes (washed/cleaned). Cook for a few minutes, then carefully toss. Continue cooking until slightly toasted.

Add chopped mozzarella (fresh, packaged) and fresh chopped basil and drizzle with olive oil

Pomegranate on main - Persian cuisine

Starter - cheese, butter, mint and radishes served with pita bread

Pomegranate on main 

Veggie kabob served with salad.

All items on the menu are gluten free and a salad can be served instead of basmati rice (I shared basmati rice with Karel from his plate and it was amazing! Karel got the Chicken Torsh Kabob)

Simple breakfast 

2 eggs + 1 egg white scrambled with a dallop of greek yogurt. Stuffed with kale and sliced tomatoes.

Toasted bread and fresh fruit.

Deli tray (we aren't sure from where) delivered to us from a family friend.

Salmon (for others to enjoy) as well as a simple salad, tabbouleh and edamame salad.

Tabbouleh and edamame salad

Arugula base topped with tabbouleh (barley and cranberries) and edamame salad (edamame, corn, black beans, sundried tomatoes, red peppers, lemon juice and olive oil).

I served this with a side of cottage cheese for additional protein.

Cabbage with tomato pesto tofu and jasmine rice

Karel made cooked cabbage which is one of his best dishes he makes for me (in a large cooking pot on medium heat, chop a green or purple cabbage and combine w/ 1 shredded potato and a little flour (about a tbsp or two for thickening), chopped onion and garlic in a little water - cooked for 40-60 minutes. Seasoned with salt/pepper to taste).

I made the tofu - cube firm tofu and in a bowl, lightly combine and then toss with 1 tbsp olive oil, pinch of salt, a few shakes of paprika and 1 tbsp sundried tomato pesto powder. Cook on medium heat in a skillet (drizzle a little more olive oil if needed to prevent sticking) for 10-15 minutes. Tofu should not be firm to the touch when finished cooking.

Jasmine rice - I typically use 2:1 ratio of water to rice. We love jasmine rice for it has a very popcorn-like smell and very easy to digest (which is why I love it when I am training for an IM or the night before a race). Topped with parsley from my garden.

I loved mixing the cabbage with the rice - this made the rice super creamy and delicious!

Clif Bar Kits Organic

I recently received a large package from Clif Bar after my recent trip to the Clif bar HQ a few weeks ago for the RD summit.  I was introduced to these bars while tasting almost every bar that Clif Bar offered. I am all about real food and you can't find anything closer to real food (in a "processed bar") than these bars. For those who are looking for a gluten free, soy free, dairy free and certified organic bar with minimal ingredients (all that you know) and at 200 calories or less, I know you will love KIT's Organic from Clif Bar.

Although I do not use solid food when I train for the Ironman (Only my custom INFINIT NUTRITION powder in my bottles - 1 bottle per hour), Karel and some of my other athletes need a tummy satisfier when they train and I will add this bar to my list of recommendations (along with hammer bars, lara bars, bonk breaker, clif bar, stinger waffle) if you are seeking a healthy choice to keep your tummy happy (I recommend around 30-50 calories as needed while riding, in addition to your liquid sport nutrition as your primary carb/electrolyte hydration source).

These bars are also a great choice when you need to carry a bar with you while traveling, running errands or in meetings. Also, if you find yourself without a healthy snack on occasion (ex. fresh fruit), this could be an alternative. There are a variety of flavors w/ nuts and/or seeds. I have not found them in stores so if you know of a place to buy them in a store, please email me so I can share with my athletes.

Potato salad

Roasted potatoes (sliced potatoes tossed in olive oil and seasoned with a little salt and chili spice and cooked at 425 degrees for 25-35 minutes).

Cooked mushrooms (on a skillet with a little olive oil) for 10 minutes.

Leftover edamame salad.

All on top mixed greens nd topped with a little shredded cheese. I added greek yogurt (Fage 0%) to this on top for my protein selection.

Tomato vine roadside market

A great selection of certified SC grown produce. (check out that ginger in the far left!)

So many choices!

YUM!

Tempeh and Broccoli stir fry

Steamed broccoli and cooked tempeh tossed with cooked jasmine rice and topped with cheese. 

Egg casserole with kale, corn and tomatoes

4 egg whites and 2 whole eggs scrambled w/ 1 dallop 0% Fage greek yogurt

Baby tomatoes, kale, corn, mushrooms, onions, garlic - as much as you want of each of these

Preheat oven to 375 degrees and drizzle a casserole dish with olive oil.

Add your veggies into your dish to fill dish 1/2 way full. Season with a little salt, pepper and your choice of seasonings.

Pour egg mixture over veggies.

Cook for 20-30 minutes or until eggs are firm. Top with feta cheese when eggs are finished cooking (oven off) and keep in oven for an additional 3-5 minutes.

Passerelle Bistro in Falls park - 

Green goddess garden baguette

Crisp cucumbers, heirloom tomato, arugula, goat cheese, shoots, Green goddess dressing (I asked for dressing on the side - both dressings for sandwich and salad were amazing!)

My handsome lunch date

Thank you Trimarni friend and athlete Lisa for the nice gift card to Karel's favorite French bakery here in Greenville, Legrand bakery. 

Trimarni egg and chickpea salad

5 hardboiled eggs (2 whole and 3 whites - chopped)

1 can chickpeas (rinsed and drained)

large handful baby tomatoes (chopped/sliced)

10 baby carrots - chopped

3 stalks celery - chopped

1/3-1/2 cup chopped onions

1/2 - 3/4 cup peas

1/3 cup 0% Fage Greek Yogurt

1 spoonful favorite hummus

Toss together and season to taste with a little salt/pepper. Refrigerate for 1-2 hours before serving.

Toasted bread (this is leftover bread from the deli but you can also thinly slice a baguette)

Place bread on pizza tray (I had my bread frozen) and preheat oven to 350 degrees. Cook bread for 5-8 minutes and if slightly brown on bottom side, flip bread (remove pan from oven first). Keep oven light on for if the bread is cooked 1 minute too long it will burn.

Real food homework and a speedy/endurance track workout

This endurance body is happily fueled by real food.
AND
Plant strong for almost 21 years.

A Karel creation:
Jasmine rice and a stir fry of tempeh, peanuts, onions, mushrooms, peppers and marinara on top arugula.
This creation was enjoyed last night and made my tummy/muscles super happy for an early morning wake-up call (4:20am) for a 5:30am track workout. 

Love your afternoon snack
Honor your biological hunger in the afternoon. Do not expect your body to allow you to go from lunch to dinner without food (especially if more than 4 hours between meals or if working out in the evening). A mid afternoon snack is a great way to nourish your body and boost energy. 
Here's one of my fav mid day snacks: 1/2 cup Chobani Greek yogurt + fresh fruit chopped + a few spoonfuls of KIND or organic granola. Enjoy!

Refueling from a long brick
Asparagus, mushrooms and tofu tossed with pasta noodles and marinara, topped with Parmesan.
Karel had the same (larger portion) but chicken instead of tofu. So much flavor! Yum!

Track workout w/ Karel and a large motivating group - feeling the need for speed (and endurance)
2 mile run warm-up
10 min dynamic stretching/warm-up on track
MS: 3x's through
800
600
400
200
(with 200 jog in between)
~1 min rest in between the 3 rounds to refuel/hydrate
(I had 1 scoop INFINIT ISIS Hydration in my bottle to sip during the workout)
~8 miles total (including warm-down laps in opposite direction)

Trimarni homework

Write down the ingredient lists of the foods you are consuming today. (If you are eating out, look up the ingredients online.)

This assignment is for product awareness and to help you form a healthier relationship with the food that you choose to put into your body. This is NOT designed to make you scared of food or to hate food.
Also, this homework is focused on the ingredients in food and not on focusing on organic, genetically modified, gluten, dairy.

Because there is an overload of information on how to "eat healthy" with so much conflicting information (and often causing a lot of disordered eating habits or feeling incredibly frustrated with food), the first step in creating a more balanced diet is to make an effort to eat more real food. Once you incorporate more real food into your daily diet, you will then need to gravitate toward making time to prepare food and maintain this real food diet. It does not have to be perfect (there's no such thing) but instead, make an effort to prioritize real food as much as possible with your daily meals/snacks.
(and stop reading forums/blogs when the "expert" is yelling at you about what foods are bad. Seek out information that inspires you and motivates you to make slow yet healthy changes that move you closer to your personal goals and contact a professional (RD) who will give you credible information. You can not make changes in your lifestyle if you are always worrying about what other people are doing and you will find yourself with info overload if you continue to use the internet to search for the "right" answer.)

Because it doesn't seem appropriate to start changing your eating habits by dissecting real food if you have yet to be consistent with eating food that is grown from earth, take a look at your daily diet to see what immediate changes may make a meaningful difference in your life and health.

Consider clinical, fitness, religious, ethical and personal experiences when it comes to individualizing YOUR diet.

Show yourself that you can prioritize real food for 2 weeks - making time to cook and time your meals/nutrition appropriately around your workouts and schedule- and your body will be in a better place to start making more individual choices with your diet.


There is so much information out there and many times, info that may not apply to you and your goals (or lifestyle).

Your occasional foods should be enjoyed and your daily diet should enhance life.

Simple swaps can easily improve your health and can keep you from feeling the itch to jump on the elimination food/mass marketed diet train. Instead of hearing that dairy is bad and is causing bloating, swap out the artificially flavored yogurt and replace with Greek Yogurt and add real fruit. If you have heard that whole grains are bad or gluten is bad, consider adding organic whole grains like quinoa, teff, millet or wild rice to your diet.

Like with anything in life, you can't rush changes when you want long lasting results.
So instead of wondering if you should choose organic oatmeal vs non-organic oatmeal.....

I recommend to first transition to using plain oatmeal and then adding your own fresh fruit, nut and spice add-in's instead of prioritizing a quick option like flavored oatmeal. 

It's an easy switch but it does require a lifestyle change. To prepare food ahead of time (and you need tupperware if you are taking this to work to eat)

But to make these changes, you have to not only buy the items but you have to plan ahead. And in our rushed society it's much easier to eliminate foods and "not" do something than to be more proactive and add something to our schedule (yet that something may improve health).

Simply identify any ingredients that may give you an "ah-ha" moment as to why you may not be feeling so "healthy" such as food dyes, artificial ingredients, additives/chemicals. Also ask yourself how and why you are consuming those foods. Remember - you can't eat a salad very well in a car and you can only stuff so much "salad" with your protein and healthy fat choices between two slices of bread. Is bread bad or is it what you are eating and when?

Your goal is to gradually move toward a more real food, balanced diet. Not only will real food make your body feel better but it's scientifically proven that a real food balanced diet provides your body with the necessary vitamins and minerals that can reduce risk for disease and improve longevity, health, performance and mood. If you love to eat and you like all those great outcomes of eating real food, what's keeping you from making the necessary small steps?

The ultimate goal is to not feel the pressure from "experts" who are brainwashing you to eliminate heart-healthy real-foods that may improve your health.

If you need individual help, seek out an RD to treat your individual body.

Happy real food eating and enjoying your body in motion.

Real food, home cooking. Who doesn't love the holidays?

I've had a few life changing events that involved traveling over seas. 

When I was 13 years old I traveled to Japan as part of an exchange program with my school. It was really exciting to stay with a family for 2 weeks and to go to school with my Japanese "siblings."

When I was 20 years old, I traveled to Cebu, Philippians for a work service trip with my college. It was a life changing experience that really changed me. Perhaps it is the trip that gives the "whys" as to why I am so passionate about so many different things today particularly involving quality of life and the diet. I had no running water for 2 weeks (only bucket showers where I would pump my own water for 1 bucket per shower), I slept on concrete (with a sleeping bag), I had no air conditioning (in May) and food portions were very small. 

I am so grateful that my parents gave me two international trips when I was growing up because when I met Karel, I felt like it was meant to be that I was lucky enough to spend the rest of my life with someone who grew up outside of the US. Although I love being an American, I really love learning about the lifestyles in other countries. 

                               

Not only did Karel educate me on the "real" beers in Europe but I learned so much in our recent Czech Republic trip in May. This trip was not so much a life changer as it was a life reinforcer. I was able to live the life I aspire to live in the US and while in Czech Republic, I found it so easy. Real food, lots of walking and a lifestyle that is a bit slower and more focused on quality of life. Sure, there are some downsides (and why Karel left Czech so he could live the American Dream) of living in another country but I really felt at home in Czech. 

Beautiful views. 

Fresh bread...daily. 

Riding our bikes to Austria (Ok, it's only 10K away from Karel's hometown of Znojmo but it sounds so much more impressive to say we rode from Czech to Austria)

Touring Prague. 

I'm sure you noticed but around this time of the year, the grocery stores are packed. There's a lot of food shopping for all the holidays eats on Thanksgiving, Hanukkah and Christmas (and any other celebrated winter holiday). 

Grocery shopping is a bi or tri-weekly occurrence for me for I shop for my staple foods but there's a lot of quick trips for produce. Here recently, the packed grocery store and aisles full of people have reminded me  a lot of our trip to Czech. 

Everyday in Czech the locals shop for fresh bread. They also shop at local farmers markets (in season) and do a lot of canning for the winter. There's processed food but for Karel's parents and most of his town, meals are homemade. There was not one fast food place in his hometown and most of the town closes around 5 so that people can get ready for dinner. Lunch is a large meal and there is also a lunch break for the town where most of the town shuts down. 

At the ice cream shops - there is no inside seating. You get your ice cream cone and walk around.
However, in the coffee shops, you do not get a cup of coffee for the go in a paper cup. 

Coffee is consumed slowly, in a small espresso cup often alongside a danish that is appreciated and not seen as "bad" food. 

This is the time of the year that I love for our society. Recipes are flooding the kitchen counter, ingredients are being combined and the smells in the oven make every tummy sing for joy. 

Whereas most people see this as a time of overindulgence's or fatty and high calorie meals when it comes to holiday eating, I see, think and taste real food.

I see families cooking, getting together to eat at a set table and to use silverware. They are not scarfing down a meal in 5 minutes to make a deadline or to get to the next meeting. They are not eating mindlessly in front of a computer, phone or TV or behind the steering wheel in a car. 

Although there may be a processed food option or two, the majority of our holiday meals are based on traditions, secret ingredients and memories that last a lifetime. 

 Would it be too much to ask for our society to emphasize home cooking, 365 days a year?

How about a few days per week?

Now, I am not saying that you have to break out the fine china every evening and never watch TV or sit on the couch when you eat. Also, I don't believe in a 100% real food diet (I've discussed before about choosing fortified food for the right reasons). 

I think the best place to start appreciating real food and home cooking is just that - appreciate what you choose to put into your body. And while that can  be done anytime, the holidays are a great place to start. 

I feel our society struggles the most with having a healthy relationship with food and it is exacerbated around the holidays. 

For many, eating is a time of guilt, restriction or obsession.
For others, there is absolutely no enjoyment for eating - often it is simply a stressful or boring time. 

It's as if for some people, with every bite there's little enjoyment for food for fuel and for nourishment but instead a mixture thoughts of body bashing, enjoying food, calculating calories, factoring a workout (or not) with food amounts and types, etc. 

Instead of feeling great after a meal, there's precise quick measures as to how to try to take back the "damage" that was done.
And for others, the diet is restricted to the point that food doesn't enhance life but instead controls life. 

Although it does take a little more time, planning and dedication, think about how great it feels to enjoy a meal that is cooked slowly and prepared with love. 

Enjoy this time with your friends and family (furry ones included) and be sure to thank your awesome body for another year of an awesome life. 

Happy Holidays!!

Plates not Pills - this blog will tell you why

Recently there has been more and more talk about eating our medicine instead of relying on pills (or believing in the hype) for an additional intake of vitamins and minerals to improve overall health. I agree that we should not be spending money on over the counter supplements as a first response to wanting to be healthy especially if you have access to a variety of real food options to boost your immune system.

Supplements are designed to supplement what you can not get in your diet and there are cases (ex. folic acid for pregnant women, B-vitamins for vegans, etc.) when a single vitamin or mineral supplement may be needed. Although I don't feel that athletes need supplements like antioxidants and anti-inflammatories to boost performance there are some supplements (ex. BCAAs, protein powders) that may assist in proper functioning of the body during times of extreme intentional training stress.

I love the concept of plates not pills because it emphasizes the opportunity for us to obtain a wide amount of vitamins and minerals from the food that we can put on our plate. However, this is often easier said than done because in our society there's a large majority who heavily rely on quick fixes and often do not make the time for balanced meals and real food eating.

And of course, when it comes to research, this is tough to make any one conclusion from any one study. Often, major companies are sponsoring the research or promoting deceptive claims, so of course, those companies want research to show their products are helpful. Also, there are so many variables that can affect research that it's almost impossible to make a statement that is 100% backed by science/research. Therefore, rather than focusing  all our energy on what we shouldn't be doing, we should consider what may improve our health based on common lifestyle habits of the masses that appear to live a better quality of life.

If you are interested in research, there's a really cool study called the Adventist Health Studies (AHS) which "is a series of long-term medical research projects of Loma Linda University with the intent to measure the link between lifestyle, diet, disease and mortality of Seventh-day Adventists.
Due in part to their unique dietary habits, Seventh-day Adventists have a lower risk than other Americans of certain diseases. This provides a special opportunity to answer scientific questions about how diet and other health habits affect the risk of suffering from many chronic diseases.^"

When I read scientific articles or relate research to real-world settings, I really find value in looking how a large population or group (whether it's in our nation or in another country) is living life when it comes to being "healthy." Certainly, we have to consider economics, health care, stress, etc. in comparing or contrasting healthy living practices but when it comes to the AHS, there are five simple health behaviors promoted by the Seventh-day Adventist Church for more than 100 years which have been shown to increase life span up to 10 years.
They include the following:
-Not smoking
-Eating a plant based diet
-Eating nuts several times per week
-Regular exercise
-Maintaining a normal body life

So to clear up any confusion as to how easy it cane be to boost your intake of vitamins and minerals with real food instead of relying on these popular vitamin and mineral supplements (unless medically needed), here are a few ways to start:
(NOTE: some foods like vitamin K rich foods and grapefruits may interact with medications so always read the fine print. Also, many herbal supplements/teas can interact with medications).

All values obtained from USDA.

-Vitamin C: = 75- 90 mg

 

       1 large orange (184g) = 98mg vitamin C (all fruits and veggies are great for the immune system)


-Vitamin E: 15 mg

                   50g sunflower seeds = 18 mg vitamin E (nuts and seeds pack a great vitamin E punch)


-Folate (B9): 400 mcg (600 during pregnancy, 500 during lactation)

            1 cup pinto beans = 294 mcg folate (also found in many veggies and other beans/lentils as well as many processed foods like breads, cereals and grains. This has been a benefit in the processed food industry for there have been less neural tube defects in children since there has been more fortication in food. Be mindful that gluten-free foods are often not fortified as well, same with organic foods - check and compare labels, especially on cereals if using for fortification of vitamins and minerals)


-Selenium: 55 micrograms

1 brazil nut = 90 micrograms (many animal proteins will easily meet your selenium needs, as little as 5-6 ounces daily)

 

-Calcium: ~1000-1200 mg

 

 

8 ounce yogurt = 415 mg calcium

1.5 ounce cheese = 307 mg calcium
1 cup firm tofu = 500 mg calcium
1 cup milk = 300 mg calcium
1 cup chopped raw kale = 100 calcium
(it's recommend to obtain all of your calcium needs from foods due research linking calicum supplements with increased risk of cardiovascular events and kidney stones. When it comes to calcium, especially for males, more is not better. It's recommend to consume no more than 3 servings dairy a day which also meets 100% calcium).

 

B vitamins:

B1 = 1.1-1.2 mg
B2 = 1.1-1.3 mg
B3 (niacin) = 14-16 mg
B5 = 5 mg
B6 = 1.2-1.7 mg
B12 = 2.4 micrograms

 

 

1 tbsp BRAGG nutritional yeast

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 (source)

 

 

 

 

FYI:

RDI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and gender. Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals.

 

As you can see, in a varied, balanced diet you can obtain almost all of your vitamin and mineral needs and if you emphasize real food, you will also increase the chance of meeting your metabolic needs for increased performance gains with your training and racing.

 

The problem I find is that our society loves to disect food. If this were the case for every food, we would have nothing to eat because every food can potentially become "bad" if you eat too much of it.

 

Even if you weigh the pros and cons of almost any food (which nutrition gurus promoting fad diets love to do - primarily address all the cons with certain "bad" foods), the pros of consuming a varied real food diet typically outweigh any cons. The focus is on balance and that's the hardest concept to accept when you are learning how to have a healthy relationship with food.

 

This includes dairy, whole grains, nuts, seeds, beans and legumes, etc. which may have many heart-healthy benefits and are consumed by those who appear to have a reduced amount of disease and illness in life and increased quality of life when you look at quality, consistent research studies.

 

Happy eating!

 

 

 

 

Eat real food - stop the off-limit food list(s)

I eat for fuel and for health. Food also tastes good when I eat it. When I finish a meal, I feel satisfied and even better than when I started the meal feeling hungry.

I do not feel that food controls my life. I can travel, experience good/bad changes in life and keep a smile on my face all because food enhances my lifestyle and keeps me well. 

Bike riding from Znojmo Czech Republic to Retz Austria. 

I didn't develop an appreciation for real food overnight and I also did not develop the ability to plan ahead and be creative in the kitchen overnight. 

The bottom line is that I have goals for my active body and expectations for my healthy body. I can't make memories doing this......

Without making the time and appreciating this....

A visit to the  farmers market in Znojmo, Czech Republic.

Think about the last time you felt stressed, mad or overwhelmed.

How about when your fitness/training routine didn't go as planned.
What about when you compare your body, life, fitness/performance to someone else.
How about the last time you critiqued your body composition or stepped on the scale.

Imagine if you didn't body bash or consider/start extreme styles of eating/exercising every time you felt "off". Or perhaps, when you feel as if someone else has it better, you instantly want to exercise, train or look like someone else.
Consider how many times you have thought about or considered eliminating foods - perhaps even the most nourishing and wholesome foods - the moment you felt frustrated with your body.
Consider how many times you rewarded yourself with food or told yourself you would just be better tomorrow.
Consider how many days are in the year, consider your own goals and consider your own health.

Do you really think that following a diet plan or an off-limit food list will improve your quality of life?

Since when did we combine these foods...

source

with these foods....

Source

And all of a sudden have a style of eating in which you describe foods that you can't eat, instead of considering all the most wonderful nourishing, energy boosting delicious foods that you can and should eat.



Source

What about traveling, eating around family/friends, attending events/seminars at work and fueling for life. How does your off-limit, bad food list work for some of life's most special and needed events.?

Can your quest for "healthy eating" be enjoyed anytime, anywhere and with anyone?

The bottom line is that you haven't yet recognize how good you can feel with real food. Real food consumed in appropriate portions to fuel your lifestyle. Instead of getting out the pen and paper for a list of foods that you feel you shouldn't eat, just ask yourself how your past eating habits (and exercise routine) was helping you meet your goals. Prior to bashing your body, hating a number on the scale or feeling the need to compare yourself to someone else, work on a few small tweaks that may set yourself up for success rather than feeling the need to be extreme and quick with dietary/exercise changes.

With the holiday season approaching and your 2014 goals on the horizon, take a moment and consider how extreme you may be thinking/acting when it comes to developing a healthy and balanced diet.

If you are swearing off bread, dairy  or any other "bad" food because they are making you feel bloated and unhealthy, I ask you this...

How did you feel the last time you add 1/2 cup cooked Kamut (or any whole grain) to your plant strong meal?

Tell me about the ingredients you used in your homemade bread recipe?
How are you eating dairy - plain yogurt with fruit as a snack or ice cream after a long stressful day of work?
In the past few months, how much of your diet includes foods that you have to unwrap or that include a long ingredient list?
How much of your diet comes from a garden instead of a factory?
Are you letting life get in the way of healthy eating or should you eat healthy for your life?
If you can't seem to make time for your health, are you willing to make time for illness/disease?

There's really not a lot more I can say to help you appreciate real food. There are many options out there and the great thing is that a healthy diet doesn't have to exclude real food options that are naturally wholesome.

I get it. Our society loves extreme. Tell  yourself what not to eat and that is a lot easier to follow than trying to pre-cook whole grains, portion your proteins and healthy fats and eat a lot of fruits and veggies. In other words, being told what not to eat is much easier than being told what you can eat and then having to figure out how to prepare it all in the right portions for your body.

And why do off-limit food lists/fad diets work? Because without them, you have many quick-food options. Because no one likes to cook or wait for food when they are hungry, a bowl of cereal, ice cream, PB&J sandwich or frozen/fast food option is not restricted. But when an off-limit list is made (whether from a nutrition guru or a diet book/website) you are forced to come up with something that is not on your off limit food list and most of the time, it is real food.

It's not that certain foods are good or bad but instead, your lifestyle and thoughts on food have not set you up for success. It's not one food or food group but instead, how you see food and incorporate it in your life.


Arguments can be made, success stories can be told, bloggers can share their experiences to the world.

But as a clinical dietitian, endurance triathlete and lover of life, who never counts calories or uses a scale for validating the health of my body, I encourage you to stop the off-limit food lists, become a great meal planner, appreciate real food consider your own health and fitness goals as the driving forces in your own personalized diet.

Tis the season of inspiring others with how real food enhances your life.

Happy real food eating!

Cottage cheese
Tri colored quinoa
Bed of mixed greens
Pineapple
Almonds
Radishes
Carrots
Bell peppers
Onions

Let's eat! Trimarni sushi, pomegranate banana bread and more!

Pomegranate smoothie
1/3 cup pomegranate seeds
1/2 large orange (without peel)
1 large celery stick (chopped)
1/2 large banana (very ripe)
1 tsp ginger chopped
1 tbsp chia seeds
1/2 cup  milk
1/3 cup greek yogurt (Fage 0% plain)
Small handful spinach
1 tsp cinnamon
~25g protein powder
10 ice cubes
water to meet consistency needs.

1. Blend ingredients for 90 seconds to make a smoothie meal that is thick enough to eat with a spoon. 

Zucchini pomegranate banana bread
2 bananas (very ripe), mashed
1 egg
1 tbsp olive oil
1/4 tsp salt
1 tbsp vanilla extract
1/3 cup skim milk
Pinch nutmeg
Pinch all spice
1 tsp cinnamon
1 cup zucchini (shredded)
1 cup pomegranate seeds.
2 tbsp white sugar
1 tsp baking powder
1 cup oat flour

1. Preheat oven to 350 degrees. Spray two 8 x 1 1/2 inch pans with non stick spray.
2. Combine all ingredients except flour and mix well.
3. Add the flour until evenly combined.
4. Pour batter in one pan until 3/4th filled. Pour leftover batter in other pan (will make a thinner bread for pan #2).
5. Bake for 45-50 minutes. 

Mixed greens salad w/ fresh fruit and pistachiosMixed greens with pistachios, pomegranate, avocado, raspberries, apples, orange pepper, chives, purple onion, edamame and Parmesan topped with olive oil and a side of bakery fresh bread.

Avocado Sushi
Wild rice (cooked)
Sauteed onions and mushrooms (in oven or skillet - tossed in a little olive oil) or raw
Avocado - chopped

1. Take seaweed "paper" and lay flat on plate.
2. On 1/2 of paper, spread with semi warm rice. Top with onions, avocado and mushrooms.
3. Roll seaweed into roll and enjoy. 

Taco saladMixed greens, avocado, onion, green and red pepper, cucumber, tomatoes, pumpkin seeds, salsa, pinto beans and carrots topped with crumbles chips (from Miami 70.3 travel home stop at Moe's) and a side of cottage cheese.

Why I love my real food diet: It is not a mass marketed diet fad, temporary change or extreme approach. It's real food in a balanced way that fuels life and reduces risk for disease....and it tastes great!
Happy eating!

Garden-friendly dinner: Fueled by plants

Do you live a busy lifestyle?
Do you stay active morning 'til night?
Do you have more on your plate than your mind can handle?
Do you need more hours in the day to tackle your never-ending to-do list?
Do you hate getting sick?
Do you love traveling?
Do you love pushing your body for fitness gains?
Do you love to compete in athletic events?
Do you love to use your brain?
Do you want to reduce your risk for disease/illness to live a quality-filled life?
Do you enjoy being spontaneous with your life?
Do you love your life, your family, your job, your friends, your children, your furry ones?

The only way you can function well in life is by having a functioning body and mind. You only have one place to live for the rest of your life and your body is your home so you have to take care of it. It is up to you to keep the foundation strong and to constantly tune-it-up to keep it in top-notch condition. You can ease up every now and then for what you do most of the time matters more than what you do occasionally.

There are many people who rely on a wake-up call to change dietary habits. There's nothing wrong with that for if life gives you a call to wake-up, consider yourself lucky that you have another chance at healthy living. For others, life doesn't seem worth it to change or change is just too hard, difficult and time-consuming.

Regardless of where you are in your life and your relationship with food and your body, find a way to make progress. No need to be perfect, just focus on yourself and what you can do to set yourself up for a better tomorrow.

For a plant-strong dinner to keep your immune system in optimal health, your muscles fueled, your GI tract happy and your brain thinking clearly, consider using your oven for an easy meal that needs little attention to prep. And the best part....it tastes great!!

Enjoy!

Roasted potatoes, grains and veggies

Whole grains of your choice - I used wild rice, barley and spelt berries (I made a big batch for leftovers)
Sliced mushrooms
Firm tofu (sliced)
Corn (frozen)
Red bell pepper (sliced)
1 extra large clove of garlic (thick slices, peeled)
White potato (large, sliced)
Sweet potato (large, sliced)
Sunflower oil

Spices of your liking - turmeric, salt (sprinkle), oregano, garlic

1. Preheat oven to 425 degrees.
2. Cook grains according to package (it took me 1.5 hours to prep my grains so you may want to do this the day before or on the weekend and plan for leftovers).
3. On a large baking sheet, drizzle oil (about 1/2-1 tbsp) to lightly cover baking sheet and toss white potatoes (sliced) in the oil and sprinkle with spices. Add mushrooms and garlic (cover garlic slices in the mushrooms so the garlic doesn't burn on the sheet).
4. Repeat the same thing on separate baking sheet with oil, sweet potatoes, mushrooms and garlic.
5. In a casserole dish, drizzle a little oil and toss tofu, corn and peppers (the casserole dish will keep the veggies soft without browning but if you like them brown, you can cook them on another baking dish). 

6. Bake items prepared for steps #3-5 in oven with potatoes on bottom rack and casserole dish on the top.
7. Bake for 35-45 minutes or until potatoes are golden brown. 

Toppings (optional): greek yogurt for dipping, shredded cheese on potatoes, nuts/seeds for a crunch, greens for a bit more color, salsa for spice.