How to make a well-balanced salad meal

A salad is a convenient, easy and affordable way to work in several servings of nutrient-packed vegetables into your daily diet. Vegetables act as a low calorie vehicle to deliver fiber, antioxidants, an abundance of vitamins and minerals and satiating power into your daily diet to support hormonal, immune system and metabolic health.

When constructing the perfect salad, it's important to differentiate between eating a salad as part of a meal versus eating a salad as the main component of the meal. As an example, if you are having a sandwich, you may have a "side" salad with the meal. But for many people, a salad is the main part of the meal.

From a nutrition perspective, when creating a salad that acts as the main component of your meal there are a few tips to ensure that your salad is well-balanced.

Keep in mind that a balanced diet is one that meets your individual needs taking into consideration your food choices, ethics, finances, culture and so much more. There is no one-size-fit all "balanced diet" as a healthy eating plan is a sustainable style of eating that allows your body to function optimally on a day-to-day basis.

How to construct the perfect salad as a meal?

1. A perfect salad starts with a bed of greens. Don't limit yourself just to the popular options like spinach, kale and romaine as there are so many different greens that can add a nice texture and taste to your salad. I suggest combining 3-4 different greens. A mild lettuce like red or green leaf will compliment a crisp choice like romaine. A peppery or bitter green like arugula or radicchio will add a little kick. Take advantage of pre-washed greens when you are in a hurry, as they are convenient and easy when it comes to meal prep.
   
   
2. Add crunchy color. Phytochemicals give plants their distinctive colors and may act as antioxidants, which have many disease-preventing properties. Phytochemicals and vitamins and minerals work together, so a varied diet, rich in color, will help optimize health. Make sure your salad is bursting in color - red, purple, orange, yellow, green, white - as they say, eat the rainbow! This step in your salad making process is where you can add a variety of vegetables, fruits, herbs and spices. To save time in meal prep, consider chopping veggies in advance and storing in tupperware containers so that you don't have to chop every day.
   
   
3. Add some satiating power. Healthy fats like nuts and seeds provide a nice texture to a salad meal. These crunchy foods also offer a healthy amount of calories and fat to help you absorb fat soluble vitamins. Speaking of fat, avocado, oil and cheese can help promote satiety. It's common to feel incredibly full from volume after eating a nutrient-dense salad but if it's lacking fat, your tummy may feel empty an hour later.
   
   
4. Don't forget the protein. Beans, legumes, edamame, tempeh, tofu, eggs, cottage cheese, yogurt, chicken, turkey, red meat, fish - there are so many options! Opt for around 20-30g of protein in your salad meal. To make sure that protein gets on your plate, I suggest to prep protein ahead of time and to always have a few go-to options (ex. cottage cheese, tempeh, chicken, hardboiled eggs, frozen edamame) when you are in a hurry.
   
   
5. Don't forget the carbs! This is where most people go wrong when it comes to salad prep. A lunch time salad lacking in satiating carbohydrates will lead to afternoon sugar cravings due to a decline in blood sugar. Plus, you may experience extreme sleepiness if your diet is naturally low in carbs. For the final topping on your beautiful, satisfying and balanced meal salad, don't forget to include a serving of whole grains or potato. Because whole grains require time to cook, consider the best meal prep strategy to ensure that quinoa, wild rice, barley or farro gets on your plate. If you need a little help from the grocery store, I suggest purchasing pre-made whole grain options. For example, check out the Path of Life (or a similar brand) in the frozen food section (by the vegetables) at your local grocery store. A serving makes for a flavorful carb salad topper.
   
   
6. Last comes the dressing. Consider making your own dressing (see below). To help evenly coat your greens, make your salad in a container (with a lid) so that you can pour on the dressing before eating and then give it a big shake. Another tip is to drizzle your dressing on your salad and then use a pizza cutter to "cut" the dressing into the salad. If all else fails, have a large zip-lock bag to give your salad a shake with your dressing. 

Honey Balsamic Vinaigrette Dressing By Joey Mock, RD, LD, CLT This delicious Honey Balsamic Vinaigrette Dressing requires minimal ingredients, takes just minutes to whisk up, and is so much better than store-bought bottled salad dressings. Enjoy it on salads, roasted vegetables, and on sandwiches/wraps.

Ingredients ¼ cup balsamic vinegar 2 tablespoons honey 1 tablespoon Dijon mustard ½ teaspoon dried thyme ½ teaspoon fine sea salt ¼ teaspoon freshly ground black pepper  Dash of onion powder 1 large garlic clove minced ¾ cup extra virgin olive oil   Preparation In a small mixing bowl, whisk together the balsamic vinegar, honey, Dijon mustard, thyme, salt, pepper, onion powder, and garlic.  Gradually add the oil, whisking thoroughly to combine. Continue whisking until the dressing is fully emulsified. Store in a jar with a lid and refrigerate. Shake well before serving.  Enjoy!

How to plan a healthy summer picnic (+ recipe)

With warmer weather in your near future (fingers crossed), you may be looking to enjoy a meal or two outside. Whether it's a family backyard cookout or a picnic with a friend at the local park, here are a few tips to keep your picnic meal nutritious and safe. If you plan to be outside for several hours, choose foods that won't melt or spoil easily. Good options include raw or cooked firm vegetables, chopped fruit, cooked grains, cold pasta salad, beans, popcorn, pretzels, hummus and trail mix.  Consider going meatless with plant proteins that hold up well in hot conditions. Options include beans, lentils, tofu or tempeh. You can mix into a beautiful salad or your go-to grain dishes.  For a savory-sweet dessert, consider cheese alongside dried and fresh fruit. Don't forget to hydrate. To limit individual plastic water bottles, have everyone at your picnic bring/carry their own reusable insulated water bottle.  When grilling, consider heart-healthy options like fish, lean meat, veggie burgers, and a range of veggies. A marinade may reduce the production of carcinogens and adds great flavor to your dish due to all the herbs and spices.  Be sure to wash hands before serving or eating food and bring hand sanitizer to use before and after eating, handling pets, changing baby diapers or using the bathroom.  Perishable foods - like dairy, mayo, eggs or meat - should not be left in room temperature for more than two hours (one hour if the temperature is higher than 90 degrees F). Make sure you have plenty of ice if using a cooler.  Minimize waste by bringing disposable paperware and utensils. Products made of glass, bamboo, cloth, cermaic or stainless steel are environmentally friendly and can be washed and reused.

"Dinner and a movie, forget that, I’d rather have a picnic and a waterfall." – Amanda Grace  -------------------------------------------------- Mediterranean Orzo Pasta Salad By Joey Mock, RD, LD, CLT This Mediterranean Orzo Pasta Salad makes a deliciously refreshing side for your picnic in the park or backyard cookout. Leftovers will make a perfect addition to a lunch on-the-go or to enjoy as a satisfying afternoon snack.

Ingredients

For the vinaigrette:

• 2 tablespoons red wine vinegar
• 2 tablespoons freshly squeezed lemon juice (about 1/2 medium lemon)
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• ½ cup olive oil

For the pasta salad:

• 3 cups cooked orzo, cooled
• 1 large tomato, seeded and chopped
• 1 cucumber, peeled, seeded, and chopped
• ¼ cup black olives, quartered
• 2 Tablespoons fresh parsley, chopped
• ½ cup feta cheese, crumbled
• ¼ teaspoon dried oregano
• ½ teaspoon dried minced onions
• Couple of dashes black pepper
• Dash dried thyme
• 1 teaspoon freshly squeezed lemon juice

Preparation

1. In a 16-ounce mason jar, combine all ingredients for the vinaigrette. Seal the jar with a lid and shake vigorously until combined.
2. In a large bowl, combine pasta, tomato, cucumber, black olives, parsley, feta cheese, oregano, minced onions, black pepper, thyme, and lemon juice and toss.
3. Give the vinaigrette another good shake and pour up to 6 tablespoons of the vinaigrette over the pasta salad and toss to evenly distribute.
4. Refrigerate until ready to serve.
5. Enjoy!

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Pomegranate Kale salad with Lemon Tahini dressing

If you are looking for tips to eating healthier or getting your diet back on track after overeating, I have one best tip for you: Meal Prep.

Before you start another busy week of life, set aside time today to prepare a few meals (or meal components). Let's get real - when you are completely exhausted, pressed for time, hungry and tired, the last thing you want to do (and will do) is spend time preparing a meal. This is why prep is key. Do the extra work now so that later, it's easy to properly nourish and fuel yourself.

I prepared a delicious salad for Thanksgiving and thought it would make the perfect prep/plan ahead salad for your upcoming week. The best part is the dressing!

Pomegranate Kale salad with Lemon Tahini dressing

Ingredients
Salad
6 cups rinsed and chopped kale
Seeds of 1 pomegranate
1 large mango, chopped (or 2 small pears)
1/2 cup chopped pistachios

Dressing
1/4 cup lemon juice
1/4 cup apple cider vinegar
1/2 cup tahini
3 tbsp GF tamari sauce
3 small cloves garlic (minced)
1 tsp cumin

1/4 cup water

1. Mix together kale, pomegranate seeds, fruit of your choice (mango or pear) and pistachios in a large Tupperware container. 
2. In a food processor or blender, mix together ingredients for the dressing.  Pulse into smooth and creamy. 
3. Pour the dressing into a glass jar. 
4. When you are ready to eat your salad, serve yourself a hefty portion of the salad and pour dressing (to taste) over the salad. 
5. Yum! 

For a balanced meal, I suggest to combine this salad with a protein of your choice and a starch/whole grain.

If you are in need of more breakfast/lunch/dinner ideas, check out my book Essential Sports Nutrition for athlete-friendly recipes. We are currently offering a Trimarni Holiday Special. 

Is your salad a balanced meal? Tips for constructing the perfect salad.

Almost every day of the week (minus my long workout days), I have a big beautiful salad for a meal. Typically, my salad meal occurs at lunchtime as it is far out between my morning and evening workout, which allows for adequate digestion time due to all of the roughage in the meal.

A salad is a super, convenient, easy and affordable way to work in a few servings of vegetables into your daily diet. I won't mention all of the health benefits that come from a plant strong diet but for athletes, vegetables act as a low calorie method to pack in fiber, antioxidants and an abundance of vitamins and minerals into your daily diet, to support proper immune system functioning while optimizing metabolic and hormonal health.

When constructing the perfect salad, we must differentiate between eating a salad as part of a meal versus eating a salad as the main component of the meal. As I mentioned above, most days during the week, a salad is my lunch meal but on my longer workout days, when energy expenditure is quiet high and I need to focus on consuming more energy dense, nutritious foods, a salad complements my my main meal (which is typically rich in carbohydrates and plant protein).

From a nutrition perspective, as it relates to creating a salad that acts as the main component of your meal, here are a few tips to ensure that you are meeting your individual nutrient requirements.

Keep in mind that a balanced diet is one that meets your individual needs in a cultural, enjoyable and financial way. There is no one-size-fit all "balanced diet" as a healthy eating plan is a sustainable style of eating that allows your body to function optimally on a day-to-day basis. 

Constructing the perfect salad 

1. A perfect salad starts with a bed of greens. Don't limit yourself just to the popular options like spinach, kale and romaine as there are so many different greens that can add a nice texture and taste to your salad. Check out this list of greens, featured in a previous Trimarni Newsletter. As mentioned in the newsletter article, combine together 3-4 different greens. A mild lettuce like red or green leaf will compliment a crisp choice like romaine. A peppery or bitter green like arugula or radicchio will add a little kick. Take advantage of pre-washed greens when you are in a hurry, as they are convenient and easy when it comes to meal prep.
   
2. Is your diet lacking color? Phytochemicals give plants their distinctive colors and may act as antioxidants, which have many disease-preventing properties. Phytochemicals and vitamins and minerals work together, so a varied diet, rich in color, will help optimize health. Make sure your salad is bursting in color - red, purple, orange, yellow, green, white - so that you can eat the rainbow! This step in your salad making process is where you can add a variety of vegetables, fruits, herbs and spices.
   
3. If your meal is lacking a crunch, it's likely that you will be searching to fulfill your crunchy craving soon after you eat your salad meal. Crunchy foods, like nuts and seeds, provide a nice texture to a salad meal. Plus, when added to a salad, you can easily control the portion (unlike snacking on nuts and seeds). These crunchy foods also offer a healthy amount of calories and fat to help you absorb fat soluble vitamins. Add a small handful of crunch to your salad - your taste buds will thank you with every bite.
   
4. Speaking of fat, avocado, oil and cheese can help promote satiety. It's common to feel incredibly full after eating a nutrient-dense salad but if it's lacking fat, you will likely feel hungry soon after the contents in your gut begin to digest.
   
5. Don't forget the protein! Beans, legumes, edamame, tempeh, tofu, eggs, cottage cheese, yogurt, chicken, turkey, red meat, fish - there are so many options! Opt for around 20-30g of protein in your salad meal. To make sure that protein gets on your plate, I suggest to prep your protein ahead of time and to always have a few go-to options (ex. cottage cheese, hardboiled eggs, frozen edamame) when you are in a hurry.
   
6. Last comes the dressing. Since many commercial salad dressings are high in calories, fat and salad, opt to make your own dressing or keep it simple with olive oil, balsamic or salsa. To help evenly coat your greens, make your salad in a container (with a lid) so that you can pour on the dressing before eating and then give it a big shake. Another tip is to drizzle your dressing on your salad and then use a pizza cutter to "cut" the dressing into the salad. If all else fails, have a large zip-lock bag to give your salad a shake with your dressing (probably not the best strategy if eating out at a restaurant - instead, I would go with the dip the fork into the dressing and then pick up your greens).

If you search most websites on constructing the perfect salad, almost every source will feature greens, color, fat, protein, something crunchy and a dressing.

But where are the carbs????

As it relates to athletes, who have different energy needs compare to their sedentary counterparts, we must remember that every meal should provide our body with a healthy carbohydrate option. A meal lacking in carbohydrates will only lead to sugar cravings, not to mention low energy in your upcoming workout. Plus, every individual, athlete or not, deserves to eat carbohydrates.

As it relates to carbohydrates in the athletes diet, I find that many athletes will opt for the most convenient carb out there......bread. While there is nothing wrong with bread (fresh local bread is a daily staple in our house), I find that our society (America) has an unhealthy relationship with bread. 

Whereas in many cultures, bread means family, love, tradition and togetherness, in America, bread is a big no-no. It's often made in machines, stored on grocery store shelves for weeks at a time (without spoiling) and often serves as a way to hold meat and condiments together when you need to eat with your hands, on the go. It's a great delivery system for butter, cream cheese and nut butter but it's also a cheap option to fill you up or to keep you distracted as your restaurant meal is being prepared.

Sadly, in America, we just don't have a good relationship with bread and a lot of this is because of the function of bread in the Western diet. Bread isn't seen as something sacred and special like in other countries. Meetings, rushed schedules, emails, working too much, sleeping too little.....why spend hours mixing, kneading, waiting, watching and making bread when the accessibility of buying bread from the grocery store will save you so much time?

For many cultures, bread is not suppose to be low-calorie, gluten free or filled with chemicals that inhibit mold growth, not to mention sliced and stored in a plastic bag. Perhaps I have a different appreciation of bread because of my European husband, who grew up on fresh, local bread that was purchased every day by walking to the nearby grocery/bakery and his mother wouldn't never buy something if it could be made at home, with love. 

Thanks to the convenience of factory-made bread and the ease of using bread as a delivery method for other food stuff, American's have relied too much on bread as their main carb. And now, when many athletes are choosing to avoid bread because they are told it is unhealthy, athletes struggle to eat enough carbohydrates in the diet to meet daily energy needs. 

So what's an athlete to do? To eat bread or not to eat bread...that's the question!?!?

Let it be known that I am not anti-bread. I love bread and it will never be removed from our diet. However, I find that many athletes rely too much on bread and forget that there are so many other amazingly healthy, nutrient rich and delicious sources of carbs. And one group in particular is Whole Grains! 

7. So, for the final topping on your beautiful, satisfying and balanced meal salad, don't forget to include a serving (1-1.5 cups) of whole grains.  Because whole grains require time to cook, make sure you change your lifestyle to allow for the steps needed to get cooked whole grains on your salad plate/bowl. 

Since I am all about small lifestyle changes when working with athletes on nutrition, start off your (new or improved) nutrition journey by getting a little help from the grocery store by purchasing pre-made whole grain options. For example, check out the Path of Life product options in the frozen food section (by the vegetables) at your local grocery store. I just came across these 3 options (pic below) and tried them out over the weekend. A great salad topper! 

  

Taste-tested by me, these options are full of flavor and can be prepared in the microwave in only 4 minutes! Once you recognize the game-changer of incorporating either store-bought whole grains or home-prepared whole grains into your daily diet, you will find yourself feeling more satisfied, with less "sugar" cravings and more energy throughout the day. Not to mention the fact that your daily salad is now a perfect balanced meal, rich in health promoting nutrients, thanks to a healthy dose of carbs.
(Botanically speaking, quinoa, the "grain" featured in the Path of Life products, is a relative of spinach, beets and chard and it's technically a seed. But, it's still a great addition to your daily diet, along with whole grains.).

Happy salad eating!

Powerful food bowl

I'm not a fan of fad diets that promise "too good to be true" health or weight loss results or require extreme, restrictive eating choices but I'm all about food trends that encourage healthy eating.

If it wasn't for food trends, you probably wouldn't be eating so much kale, avocados or chia seeds!

If you've been a long-time Trimarni follower on Facebook or Instagram, you've probably noticed that most of my meals are eaten from bowls.

Well, wouldn't you know that it is now trendy to eat a meal out of a bowl???

I love the idea of eating out of a bowl for several reasons:
-Flavors are enhanced when combined
-You can incorporate a variety of nutrients into one dish
-You can see what you love to eat
-You can hide what you don't like to eat
-You are forced to sit down and eat with silverware

When I plan meals, I always focus on a template for every meal:
-Plants (fruits or veggies)
-Protein
-Starch or grain
-Fat

Without getting too deep into numbers, here are some numbers to ensure that you are eating "enough"  PER MEAL.

-Plants: Unlimited

-Protein: 25-30g

-Starch or grain: ~50-70g

-Fat: ~10-20g

Certainly, adjust based on your energy and appetite - just make sure all adjustments work for your active lifestyle and health goals.

Note: I like my athletes to think of meal planning as "am I eating enough?" not saying "I am eating too much!" as it helps create a better relationship with food when you focus on eating enough to meet energy and nutrient needs.

As you can see from my powerful bowl of nutrients (lunch yesterday), I have the following in my bowl:
-Plants: mixed greens and arugula, tomatoes, grapes, red and orange peppers, onions
-Protein: Cottage cheese (and some from quinoa)
-Starch or grain: Quinoa
-Fat: Olive oil, chopped walnuts, goat cheese

-------------------------

Are you ready to start this Trimarni-approved food trend?

Here's how you can get started: 
1) Buy some awesome bowls in all sizes (I prefer shallow bowls)


2) Think about your favorite recipes/meals and how you can eat them in a bowl
(for inspiration, check out this blog)

3) Don't feel the need to combine everything. If you don't like foods to be mixed or prefer one type of texture at a time while eating, divide your bowl into sections so that you have all the components of a healthy and balanced meal....in a bowl.

4) Are you worried that you can't change old habits....like always eating sandwich for a meal?
Turn that sandwich, wrap or pita inside out and serve the bread on the side (you can top with smashed avocado, cheese or hummus)
.


What will you yum over in your bowl?

Happy meal.....salad

With so many food options available to consumers, there's really no reason why meal time should be an unhappy time. 

If we ever eat together, you'll notice that I yum a lot. Food makes me happy, especially when it is real food.
I love the taste when ingredients come together and I love exciting my taste buds with new or recently introduced ingredients end up on my plate. 

Almost every day, I make myself a salad for lunch.

Occasionally it is a warm salad (stir-fry) but I typically make a raw salad loaded with vitamins and minerals combined with a grain and vegetarian protein. I find that lunch is the best time for me to load up on veggies as I typically work out in the morning and evening and I don't prefer a lot of roughage after an evening workout and I recover best with a nice mix of carbohydrates (fresh bread, oats, homemade granola, raisins, fruits) and protein (eggs, yogurt or whey protein and milk) for my post workout morning meal.
(I always eat before a workout, no matter the length of the workout - always!). 

 Plus, I find myself enjoying a veggie-filled meal at lunch more so than in the early morning or late evening. I am a firm believer that you have to get to know your appetite and food preferences as knowing when I you will most enjoy and eat your veggies is an important component of meal planning.

 As you can tell from most of my Facebook  pics, I do a lot of stir-fry's for dinner with a mix of grains/starch/potato, veggies, oil/cheese and plant-based protein. There is no shortage of plants (fruits and veggies) in my diet but my lunch meal is often my most plant-dense meal of the day.

I made this salad yesterday and it made me smile. I think it was the starfruit. If you haven't had a starfruit before, it's like a very tart and sour kiwi.

Maybe it's just me but I can't help but smile when seeing stars on my plate...and I get to eat them too!

Here are the ingredients to my happy meal salad:
Thanks to batch cooking on Sunday, most of these ingredients were ready for me so all I had to do was assemble the salad in my bowl. 

Roasted chickpeas with cumin - about 1/4 cup
Tri-colored quinoa (about 1/2 cup)
Park skim mozzarella (more of it went into my mouth while making the salad than on the salad) - about an ounce
Starfruit - about 1/2
Hardboiled egg - 1
Sweet peppers - 3 (1 each; red, orange, yellow)
Onions - chopped to my liking
Avocado - about 1/3
Arugula - big handful
Mixed greens - big handful, then chopped
Lemon juice and olive oil - quirt of lemon juice, drizzle of olive oil

Daily eats - food is fuel!

 No surprise.
Food is a BIG part of our life right now.
With so much sport nutrition being consumed during workouts, every meal is focused on nourishing our body with real food. 

Here are a few of my daily eats today....

With two workouts on the training plan today (70 min AM run - strong up hills, everything else steady. 4200 PM swim. MS 12 x 200's desc 1-3), I find no trouble in consuming nutrition before my workouts. Never do I train without a pre-workout snack.

Pre workout nutrition made simple for your busy life and your gut. 

Choose your low residue carbohydrate base (from left to right: pita, wasa, banana, saltines, rice cake) and then dress it up with additional carbs from syrup, honey, raisins or dates. For longer workouts or more time to digest, add a little nut butter or cream cheese. 

This works great for early morning workouts as well as evening workouts. 

I'm not big on food rules but you owe it to your health to eat a salad a day.

I love my lunchtime salad. The crunch, texture and variety in a salad does the body good, half way through the day.

Be creative with your salads. A plant strong meal should be nourishing and satisfying with a balance of colorful veggies, healthy fats, animal or plant proteins and a starch or grain.

This salad contained a mix of couscous, quinoa, corn, chickpeas and onions on top mixed dark leafy greens, tomatoes and avocado.
Sometimes I get a wee bit excited with my ingredients when I make my salads. 

And for dinner this evening - an overflowing "breakfast" pita. 

First I sauteed leeks, cooked split peas (leftover from last  night), garlic and sliced baby tomatoes in a pan and then added scrambled eggs (2 whole eggs + 3 egg whites - Karel had this dish too so we split this portion) and topped with cheese. I scrambled it all in the pan with olive oil and then stuffed my pita. 

No matter what level athlete you are, I invite you to see food for fuel.
The better you eat, the greater the chance that you have that your body will stay in good health. And with a body in good health, the better and more consistently you can train. 

Inspired salad

It's nice to be back in Greenville, SC after our 9 day, Boulder train-cation and it's even better to have a few days of low volume/low intensity training to recover from all that training stress. 

We did a lot of eating out while we were in Boulder. So you know what that means, right?

Diet? 
Not us!

Cleanse/Fast?
Never!

Go low carb?
Absolutely not. We love bread!

Be inspired?YEP!!!

In Boulder, there was no shortage of restaurants that offered a variety of vegetarian options for me but also kept us well-fueled with all of our training. 

With all that eating out, there were many opportunities to be inspired. I firmly believe that we should always feel great when we eat - no matter where we eat or what we eat. It is your choice as to what you choose to put inside your body that you may as well choose food that makes you yum (yumming out loud is totally acceptable). 

For our last dinner in Boulder, we went to Pizzeria Locale with our friend/athlete Trent (his wife Kristen was traveling for work). 

We all enjoyed pizza (of course) but started with a salad. 

I ordered the Antica Arugula salad with parmigiano reggiano and balsamic and Karel ordered the Vesuvius heirloom tomato salad with basil, mozzarella di bufala.  

Inspired by Karel's salad, I made a delicious arugula salad with mozzarella and tomato to start our dinner this evening. 

Next time you go out to eat, be sure to enjoy your meal outside of the home.....

and always leave the restaurant inspired to re-create the meal at home. 

Roads worth exploring

Today's workout required a lot of mental focus, strength, fuel and well, a really strong body. I can't believe that I will be racing my first key race of the season here in two weeks at Challenge Knoxville! Karel and I will both be racing and we are excited to race a Challenge event and explore Knoxville by swimming, biking and running in the city. 

                                                                                                                             

I had no time for pictures this morning so I am sharing a few pics from earlier this week (including the pic above from climbing up and over and then up and over again on Paris Mountain). This was the view on top of Paris Mountain (above).....which is now a 10 min bike ride from our new home. 

Oh yes, I forgot to blog about that so that will come soon....we moved out of our rental home and we are now first time home owners!

The Swamp Rabbit Trail (SRT, pictured above) extends from downtown Greenville to Traveler's Rest. We are now less than 2 miles from Furman University which makes for a lot of new running routines to explore. I prefer to stick with rolling hills as they are better for my hips and running form so I don't do much, if any, of my running on the SRT which is flat for almost 30 miles. 

This is our new running route to leave our neighborhood. We have a .25 mile climb out of our neighborhood and then endless country/neighborhood roads to enjoy on two feet. It's like running freedom! 

I've decided that every athlete or fitness enthusiast who lives in Greenville is strong because it's nearly impossible to have an easy workout here. You get strong by default because simply training outside toughens you up in our nature-filled, yet challenging environment.

I made sure to take a lot of mental pictures on today's route. I just love that I can leave for a ride (today I was alone as Karel did his own workout) and not have a plan as to where I will ride and just discover new roads/routes, feel safe and love every mile of it. 

Karel and Campy chilaxin in the back yard after our morning workout. Campy loves our new yard, especially squirrel and bird watching!

Here was our morning workout: 

3 hour ride (which included 4000 feet of climbing)
MS: 5x6 min best effort with 5 min EZ spin.

Followed by a 7.5 mile/1 hour run with 1000 feet of climbing.

Karel's workout: 

~70 miles
MS 9x6min best effort with 5 min EZ. 

Followed by a 20 min run

This evening we had my mom over to watch the Derby and then we watched Unbroken (which is a GREAT movie!). I made this beautiful and delicious salad, topped with Veronica's Health Crunch.
I used petite lettuce, napa cabbage, pears, carrots, thinly sliced onions and celery. 

Hope you are having a great weekend! 

Make sure you enjoy your views on your favorite and new routes! 

The versatile egg salad

A salad: 

"A dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients."

I realize that for some, the thought of eating only veggies for a meal is boring but for others, the thought of eating only veggies for a meal is satisfying.If you love veggies, you are probably smiling right now thinking of veggies whereas those who have yet to appreciate veggies, are cringing at the thought of eating those crunchy, tasteless food stuffs. 

Plants are Mother Earth's best sources of vitamins and minerals so consider them to be the most delicious way that you can take a multi-vitamin. 

What's not to love about a salad? The beauty of a salad is that YOU can create a meal that leaves you and your tummy happy. 

Essentially it is a plant-strong meal but you can dress it up however you want. 

As a 22-year lacto-ovo vegetarian, you'd think that I eat a lot of salads, soups and stir fry's since I don't eat meat (which is true) but why should salads be limited to only those who choose to not eat meat? 

Well, that's just silly! 

The only two things that differ from me and Karel when we eat are sometimes our protein choices are different and so are our portions. 

Both of us our plant strong athletes because we both need plants to be healthy and to perform well as endurance athletes. 

Here are a few delicious salad ideas using my versatile egg salad recipe (pictured above): 

(On the side of the salad are roasted yellow and purple potatoes. I cut into quarters, tossed in olive oil, salt, pepper and paprika and roasted in the oven at 425 degrees for 20-25 minutes or until golden brown on edges.  We LOVE potatoes.)

Basic Trimarni egg salad

6 hardboiled eggs (3 whites, 3 whole)
2 stalks celery - chopped
Small handful baby carrots - chopped
1/4-1/2 cup chopped onions
1/2 cup cooked corn
1/2 cup peas
1/2 cup chickpeas
1/2 cup chopped red peppers
1-3 spoonfuls 0% Greek yogurt
Salt, pepper, parsley- any other seasonings that you like

1. Mix together and refrigerate for 30 minutes before serving. 

For meat eaters: 
Keep (or omit) the eggs, add chicken or tuna fish

For vegans: 
Omit the eggs and add crumbled firm tofu and use veganaise instead of yogurt.
Optional, add cooked lentils and beans.

For non-veggie lovers: 
Omit the eggs and the yogurt and add 1/2 - 1 cup of your favorite store-bought salsa for a veggie-packed salsa to serve with chips or on a baked potato. Add a little spicy mustard, hot sauce or horseradish for an extra kick.
(Veggie lovers can still enjoy this delicious salsa idea)

There are so many variations of this egg salad. Start with the eggs (or tofu) and finish with the Greek yogurt, veganaise or olive oil based mayo and have so much fun creating your own delicious salad!

Happy Eating!

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)

Red quinoa and tempeh salad w/ homemade roasted yellow pepper hummus

What a beautiful, flavorful, delicious, healthy way to fuel and nourish your body. I hope you enjoy my latest Trimarni plant strong creation!

Ingredients
Serves 2 

Romaine lettuce (chopped)
1 package tempeh
Olive oil
White onion
Red quinoa (1/2 cup dry + 1 cup water)
Yellow pepper
1 can chickepeas
Tahini paste
Salt

 Roasted yellow pepper hummus

1. Preheat oven to 400 degrees. Line baking sheet with foil (just enough to place yellow bell pepper in the middle. Lay down the pepper on foil and bake for 10 minutes. Give the pepper a turn and bake for 10 more minutes. Remove when slightly charred and soft.  (You may as well roast some other veggies and/or protein while you have the oven on)

2. Pour 1 can chickpeas (not drained) in blender or food processor and add 1 tbsp tahini paste, 2 tsp olive oil and 1/2 charred yellow bell pepper. 

3. Blend until evenly combine. Add additional tbsp or two of water if needed to meet your consistency needs. 

4. Store in airtight container for up to 4-5 days. 

Red quinoa and tempeh salad

1. On medium skillet, heat to medium heat and drizzle with a little olive oil. Add tempeh (cubed) and cook for 8-10 minutes or until golden brown (toss every few minutes).
2. Add 1/2 cup chopped onions to skillet and cook with tempeh until slightly golden brown. Season with pepper or your choice of seasoning. 

3. Cook quinoa - boil 1 cup of water and add 1/2 cup quinoa. Reduce heat to low and cover. Let sit for 5 minutes and then fluff with fork. 

4. Add chopped romaine to salad bowl (two handfuls) and top with 1/2 serving tempeh/onion mixture (~4 ounces tempeh) + 1/2-34 cup cooked quinoa.

5. Add 1-2 tbsp homemade hummus, a pinch of salt and cover bowl with a plate and toss until evenly combined (you could also do this in Tupperware container). 

6. Yum!

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

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

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

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

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

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

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

                               

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

Too much Turkey?

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

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

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

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

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

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

Lemon Garlic Hummus

2 heads garlic

2 tbsp extra virgin olive oil

1 can chickpeas (drained and rinsed)

3 tbsp lemon juice

2 tbsp tahini 

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

Makes ~1.5 cups

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

Barley salad with apples and mint

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

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

Fruit pizza

1 sugar cookie dough

Whipped cream cheese

Fruit of your choice (seasonal)

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

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

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

WHOLE NUTS and DARK CHOCOLATE

Lately in the off-season - workouts and creations

After a 3-week break from structure and giving my body the rest it needed from triathlon specific training, I am enjoying the transition to structured training. However, there will be no run-blocks in my training, no running races to train for and no extreme changes from "normal" tri training.

I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout.

In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make for successful training performances and race day experiences.

The training plan is specific to lung capacity in the pool (and efficiency), power on the bike, form on the run and a heavy emphasis on core/hip/glute work (and plyometrics/cicuit training) as well as flexibility.

Here's a little peak at what my last week consisted of (not including Campy walks) with a few key workouts and yummy creations:

Mon: 6:30-7:45am: 2000 yard swim + 30 min hip/glute/core work
6:30-7:30pm: Yoga at the YMCA with Karel

Tues: 7:15am: 6 mile run (steady with short walking to reduce residual fatigue - first official run since Kona, aside from our run to and from swim start at IMFL. I didn't need to walk but choose to walk). 7:45 min/mile average pace

Wed: 6:30am - 8am - 2500 yard swim + 45 min hip/glute/core and circuit leg/upper body strength
Stretching throughout the day

Thurs: 7:00-8:30am: 1:30 bike (road bike)
Stretching throughout the day

Fri: 6am - 8am - 3000 yard swim + 40 min strength and hip/core work

Sat: 2 hour group ride (on my new Speed Concept)

Sun: 9.2 mile run. 1:11 (8 miles solo, walked every 2 miles to shake out the legs to reduce residual fatigue. The walking wasn't needed but choose to walk. 7:45 min/mile pace. 1 mile with Campy).
Stretching, foam roller, trigger point

Swim main set 2x's:
8 x 50's (25 as few breaths possible, open turn, 25 fast breath as much as you'd like) w/ 30 sec rest
300 steady swim
100 swim w/ pull buoy between ankles to work on core and upper body strength
(1600 main set, warm-up and cool down as needed)

Toasted quinoa and kamut, leftover baked eggplant, zucchini, onion and mushroom, fresh ginger, one scrambled egg, tempeh, spinach, asiago cheese, red pepper flakes and marinara sauce.
-For toasting cooked whole grains, heat skillet to medium heat and drizzle 1-2 tsp olive oil and toast grains until crunchy and golden. It gives them great flavor.
Veggies cooked in oven - 425 degrees for up to 35-45 minutes.
Tempeh - can be cooked in oven or skillet until golden brown

2 hour group ride - have fun and don't worry about numbers

For my 1:30 road bike workout on Thurs:
Main set 2x's:
5 x 1 min FAST cadence w/ 1 min EZ spin
Followed by 5 min steady effort

Recover 5 minutes then repeat
(40 min main set)

Oatmeal creation: raspberries, Bosc pears, chia seeds, raisins, almonds and oats.
-I recommend up to 1/2 cup oats (dry) and if you find that oatmeal does not leave you satisfied after 2-3 hours, add a bit more protein such as protein powder, milk or a side of yogurt.
-I recommend add at least 2-3 fruits to your oatmeal for more vitamins and minerals.
-I always add some kind of fat to my oatmeal to slow down digest. Enjoy any nuts or seeds for a little crunch too. 

Key hip/glute/core exercises:
Hip hikes
Clams
Bridge (w/ marching)
Planks
Planks on side w/ leg lift
Planks on side w/ hip thrust
V-ups or captain chair
Side crunches standing w/ weight
Bench step-ups

 Chocolate cherry sourdough bread (a gift from one of my nutrition athletes from NC) to compliment my plant strong meal of mixed greens, chives, tomatoes, grapes, avocado, sunflower seeds, raisins and cottage cheese (2% Daisy Brand) sprinkled with Parmesan.

As you probably know, I have a new bike in my life....

And I'm really happy about it!

Later next week I will be talking about the specifics of my new bike as well as an overlooked part of getting a new bike....getting a proper fit by an experienced bike fitter/mechanic.
Karel is the owner of the RETUL system and has over 20 years experience with bikes and in the bike industry. I like to call him the Bike Doctor. He knows his stuff and he has been really busy helping athletes around our area with their bikes so I will be talking about the RETUL technology soon which I highly recommend for any triathlete who is looking to reduce risk for injury, gain more power w/ a more comfortable ride and to help run more efficient off the bike. 

Oh, almost forgot.
My weeks are always filled with Campy love. 

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!

A few of my favorite happy tummy eats

When it comes to discovering the best diet and exercise routine for you body and lifestyle, you must remember that you are eating for you and exercising for your goals. Never be afraid of what others will think of you as you nourish and fuel and work your body to encourage a long, happy life. Although you should never feel isolated because of your eating and exercise routine, keep in mind that your balanced diet and exercise routine may inspire others. 

GINGER!

Why I love it? Natural anti-inflammatory and perfect for the tummy when fueling with sport nutrition products. Also a must for me on the days leading up to the race to help with pre-race nerves affecting digestion. Also helpful for nausea.

EDAMAME!

Why I love it? 1/2 cup + 13g of protein!!! Not only is it delicious but it also provides iron, vitamin A, vitamin C and calcium along with over 400 mg of potassium.

TRAIL MIX

Why I love it?  A perfect combo of protein, carbs and fat to keep my brain, body and tummy happy. I portion control to individual baggies for easy snacking, especially after work on my drive home. I love to add trail mix to my yogurt and fruit breakfast in the morning w/ granola. 

SALAD BARS!

Why I love it? Nothing better than having everything prepared for you and you can pick whatever you want, based on your workout routine or nutrient needs. But isn't it great when you don't have to pay by the pound? I always make sure I have a variety of fruits and veggies in my fridge at all times and I love shopping seasonally. I am loving the summer fruits while they last and there is no shortage of them in our house. I typically shop 2-3 days a week for produce as we go through it fast! Here's my Trimarni kitchen salad bar creation.. Spinach, arugula, onions, carrots, avocado, baby tomatoes, grapes, blueberries, pumpkin seeds, feta, mixed brown rice, cashews, cottage cheese and strawberries.

WASA CRACKERS

Why I love it? The key to the perfect pre training snack is finding food options that are energy dense (high carb) but low in volume. Depending on the intensity and volume, a little fat and protein may be useful. One of my favorite pre training snacks for 1-3 hour workouts is Wasa North America crackers (light rye 2-4 crackers) spread with a little PB and honey, topped with raisins, cinnamon and banana slices. Happy tummy, happy muscles, happy body.

CAMPY!

Why I love him? He never complains, provides unconditional loves, loves to run, treats every day like a lottery winning day, never tries to rush the day, loves road trips, loves to be outside and loves life.
(Love my Oakley Women Warm-up shades)

Quick, easy and simple "healthy" eating tips

There are no guarantees in life. We can't avoid cancer, we can only reduce it's risk. We can not prevent injuries but we can increase our chance for a speedy recovery. We can not avoid accidents but we can put ourselves into situations that reduce our odds for an accident.

But what we can do is love the life we choose to live. Every day, all day.

When I was growing up my dad always told me that we all have the chance to live to 90 or 100 years of age. As a young child, 50 was "old" so 100 was just super ancient! But now, I feel so young at 31 and I can't even imagine what it would feel like in 20 years or 70 years! Thankfully, age is just a number that does not slow people down.

I'm sure you've seen the "older" athlete tearing it up on a running or triathlon course or the "older" fitness enthusiast hiking, lifting weights or skiing. My dad always told me that just living to an old age wasn't as important as making sure you are living a quality life. What will you be doing at 70, 80 or 90 years of age? Relying on medications while sitting in a wheelchair in an assisted living facility OR traveling the world after working hard for all of your life to enjoy the riches of your success? My dad convinced me at a young age that every day we should be living a great life and to never take a day for granted. Thank you dad for teaching me the best "rule" of life....live it to the fullest!

Because much of my life involves food and exercise and has been dedicated to learning about food and exercise, I thought I'd share some of my best quick, easy and simple "healthy" eating tips.

To live a healthy life, you need consistent actions to override the occasional opportunities. In order to maintain consistency you must set yourself up for success. If you always try to be perfect, you may always find yourself struggling to improve. Life isn't perfect so you don't have to be either. Sometimes quick, easy and simple is the way to go so here are a few of my tips to get you started.

Shop seasonally, summer time brings LOTS of fresh, local produce but if it isn't in season, consider frozen produce (without added salt/sugar). Think of your plate like a multivitamin - the more color the better. Introduce your taste buds to new flavor combinations. Set up a salad bar in your fridge so you have quick prep at any time. I recommend to prepare at least 3 days worth of veggies and fruit in tupperware so that you can ensure a few quick meals to last you til mid week. 

We all have rushed, busy days and often times, things come up. There's no need to beat yourself up for feeling "off" of your normal routine. There's nothing "lazy" or "bad" about having someone else do the work for you. Don't hesitate to buy pre-washed greens and pre-chopped veggies. Although a bit more expensive, consider pre-chopped fruit if you find yourself buying fruit that always seems to spoil before you eat it. Try to stop for produce every 3-4 days so that you don't have to waste produce. Incorporate quick proteins to your plant-strong meals such as cottage cheese, tuna, deli meat, eggs or grilled tofu. If you find yourself needing to eat out, don't stress - you can always add nutrients to your meal by adding mixed veggies or fruit as an appetizer or dessert to compliment that fast food meal. 

One pot/skillet wonders are fantastic for those who do not like clean-up (which is one of the main reasons why people do not like to cook). Consider having leftovers and throwing it all in a pan with a little oil. Grains, proteins, veggies - a perfect combo for a quick meal that you don't have to attend to (especially if you have just worked out or are coming home to a few chores that need to be complete before eating). Add herbs and spices for lots of flavor as you can eat similar foods for a few days but use different herbs/spices for a whole new flavor experience each time you eat. Consider preparing 2-3, 2-3 cup portions of grains on Sunday to last for the week for easy additions to meals (or invest in a small crockpot). 

If you are going to snack between meals, do so with a purpose. Are you trying to prevent blood sugar from dropping? Are you filling in nutritional gaps between meals? Are you honoring hunger between meals? Are you fueling or refueling? Rather than snacking on similar foods at similar times or snacking for emotions, boredom or stress, think about spending energy on the composition of your meals and then when it comes to snack time, you will find yourself snacking for the right reason and thus, it helping you feel more balance and control with your eating throughout the day. 

Nutrient-dense event-day creations

Salads don't have to be boring unless this is your idea of a salad.



And certainly, you don't have to be the party-pooper if you bring a plant-strong meal to a holiday event. Certainly, there will be plenty of options to enjoy a little of everything and of course, I want you to enjoy your options and feel great about whatever you put into your body. But, perhaps, as you happily indulge in some occasional treats/eats, you may inspire others by your delicious, nutrient-dense creation.


Growing up as a competitive swimmer, I was never a salad eater and didn't really focus on eating a lot of veggies..... unless they were drenched in ranch dressing and covered with croutons and cheese.  And even though I became a lacto-ovo vegetarian at the age 10ish, my definition of plant-strong was "I don't eat meat"....so that meant, bring on the cheese and anything that doesn't have meat or fish in it!

Oh how times have changed. Still a competitive athlete but I have a great appreciation of how plant strong meals can give the human body a powerful dose of nutrients.

So, in honor of any event/party that you may be going to tomorrow or in the future, here are 3 of my many favorite plant strong creations for you to enjoy!

Have a great 4th of July and be safe.

Mango-kiwi fruit salad
3 kiwis (sliced)
1 mango (cubed)
10 baby carrots (chopped)
1 small apple (chopped)
1/4 cup grapes (halved)
1/2 large lemon juice (or small lemon) for dressing




To cut kiwi's:
1)Cut kiwi in half.
2) Use a spoon to remove skin from kiwi
3) Turn skin inside out.
4) Cut off the ends.





To cut mango:
1) Cut segments out around the core
2) Use a sharp knife to make a grid on mango segments.
3) Use your thumbs on skin-side to pop out the top of mango segment.
4) Cut off cubes with knife.






Carrot, Coconut and Raisin salad


1 bag pre-cut matchstick carrots
4 tbsp shredded coconut
2 tangerines (sliced, seeds removed) + juice
1 pear (chopped)
1/4 cup raisins
1/4 cup cranberries
1/2 lemon (juice)


Cucumber Tomato salad



1-2 large cucumber - halved then sliced again in half (I made it look extra pretty by scraping a fork on the outside of the cucumber before cutting it)
5 roma tomatoes - halved, then sliced again in half
2 ounces block mozzarella cheese - cut in small cubes
Pepper, pinch of salt, pinch of sugar
2 tbsp balsamic or any vinaigrette
1/2 tbsp extra virgin olive oil

What's more important? Diet or Sleep?

There was a really interesting article that I came across a few days ago: Workout or Fix a meal? In the article, "findings suggest that one healthy behavior can take time away from another healthy habit, and that public health recommendations need to take into account the time people have for beneficial lifestyle habits on a given day."

Now if you want to lose weight or change body composition , you may be thinking to yourself that you know that diet is just as important as exercise but if you are an athlete, this is likely going to ring a bell when you think about how much attention you place on your cardio routine but often feel like you don't "have time" for stretching, good sleep or meal planning. I think one of the most common reasons why triathletes don't strength train is because they say "I don't have time."

"There's only so much time in a day. As people try to meet their health goals, there's a possibility that spending time on one healthy behavior is going to come at the expense of the other," Tumin said. "I think this highlights the need to always consider the trade-off between ideal and feasible time use for positive health behaviors."

I remember writing an article not too long ago (December) on my blog about sleep and exercise and which one being more important? So many athletes sacrifice quality sleep for training and I often find it being a limiter in quality, consistent training and racing. Not to mention that culprit for moodiness, stress and feeling exhausted throughout the day. There are many people who have extremely bad sleeping habits and choose to eat large meals before bed, sleep on the couch or just don't feel as if sleep is important and then there are those who won't even think twice about skimping on sleep. 

I wanted to repost my article along with a yummy recipe as you think about some of the habits in your life and how you can tweak things to create a more balanced, healthy and active lifestyle. 

SLEEP

The other day I posted on my Trimarni facebook page about how much I value sleep. Appropriately, there was an excellent article from the Washington Post showing and explaining how sleep can affect disease, appetite and other health problems.

                                    

I highly encourage you to read the article if you are someone who struggles with getting a restful night of sleep, most days per week.

As for how much is enough?  I think that differs person to person but it also has to do with your lifestyle routine. We know that the body is constantly repairing when we sleep...and working. So for an age group athlete who not only trains for races/events but has a full-time job (parent or in an office), sleep is vital for consistent gains in life and to minimize risk for illness and injury. You do not have to prove you are a superhero by being able to function with only 4-5 hours a sleep.
Additionally, as you will read in the article, a restful night of sleep is the key. Good sleep means that for most nights, when you fall asleep, you are out for enough cycles to wake up feeling rested. I know for myself that I've learned that I can only afford one to two nights of sleeping 6.5-7 hours for anymore I struggle with activities of daily living. My energy fads as the week goes on, I have more afternoon cravings, I don't think as clear, I don't recover as quickly, I feel moody at times and my performance suffers with training. However, with only one to two nights of 7-hours of sleep, I know that a good night of sleep for 8-8.5 hours (depending on my training phase) most days of week will help keep my life in balance. So, the issue is not trying to make time for more sleep but rather, making sure sleep is the priority and making everything else fit in for a consistent life routine.

In other words....are you the athlete/fitness enthusiast who falls asleep at 9pm, wakes up at 11pm to get a snack because you are hungry, you go back to bed at midnight (falling asleep with the TV on or browsing through your iPhone/pad) and then wake up at 3am to go to the restroom because you had a bowl of cereal w/ milk at 11pm (or before bed) and then you jump out of bed at 4am when the alarm goes off so that you can do your 3-mile recovery run?

Sit down with a piece of paper and make sure you have your priorities in the right place:
Make time for sleep
Make time for a healthy diet

Don't expect to life a busy, go, go, go life and hope to find the time tomorrow because you will be "good" tomorrow. If you are currently training for an event and find yourself like a zombie by thurs or friday, perhaps it is more beneficial for consistent quality training to take a rest day on Wed or get a little extra sleep by modifying workouts mid week than trying to be a superhero and expecting your body not to fail you from Mon - Sun, week after week after week.

DIET

So, then the question comes into the diet - does a healthy diet override quality sleep or is sleep more important than a healthy diet?

I am sure you can guess my answer.

It's all about balance.

There is a great saying that "you can not out-train a poor diet". In other words, if your diet is not balanced in a way to support the metabolic processes during activity, don't expect to eat whatever you want and however much you want and then just "exercise" your way to "good" health. Sadly, it doesn't work like that.

I find that when it comes to creating an individualized, balanced lifestyle, people are always quick to think about the person who is an anomaly. You know, the one who can eat whatever she/he wants but still has great race results or has the "perfect" body (if there is such a thing). Or the person who ate only x-foods (aka followed x-diet) for 3 months and lost 30 pounds and now feels amazing. When was the last time you just thought about yourself and didn't compare your life to others....wishing that you could be like others or questioning why others have it so easy or why they can do it and you can't?

I think about my own journey in the past few years and I am very proud of my own changes in regard to living a lifestyle that I feel is balanced and healthy. As a health professional, I am not forcing my lifestyle on others but rather helping to inspire and motivate you to think about what it is you can do to make for a balanced life. Certainly, some of the things that make me feel healthy now were established overtime so when it comes to the diet, you can't expect to feel the positive rewards overnight.

This blog post is simply to show you that your life is your life. If you can give a little thought every day as to what works and doesn't work (depending on what you want to "feel" like and be doing now, in 10 years and in 50+ years) and how you can make small changes for tomorrow, I have a feeling you are going to feel so much more balance in your life and overall, a better way of enjoying your time on Earth.

To keep you motivated in the kitchen, here are two yummy creations that will make you feel great....and with a happy belly, I am sure you will sleep better in the evening.

Enjoy!

Colorful Seasonal saladOrange slices
Carrots
Celery
Tomatoes
Leeks
Leafy green lettuce
Edamame
Corn
Quinoa (Red or white)
Cranberries
Pumpkin seeds
Sliced almonds

Lemon Tahini Dressing (or spread)  

(As featured in my lastest monthly Plate Not Pills Article on LAVA: Manganese)
3 cloves garlic
1/4 cup tahini (sesame paste)
1/2 cup lemon juice (1 large lemon)
1 tsp lemon zest
2 Tbsp water (add more for desired consistency needs for a dressing)

1. Combine ingredients in small blender (ex. Ninja cup blender) and store in glass jar or Tupperware container in refrigerator.