Trimarni Chiachoco heart-healthy mix

 

I love public speaking but I do not like to give talks to hungry bellies or to bodies with low blood sugar.

 

So, it's typical that when I give a talk on nutrition/sport nutrition/healthy living, that a Trimarni creation will be involved.

 

I'm giving a talk on my top 3 tips for to immediately improve overall health. The talk is in Orlando on 2/6/14 for the Lenscrafters Summit 2014 on behalf of Oakley Women. The talk will be at Caribe Royale and I am super excited to share my latest Trimarni creation.

 

I needed a little help with the name so I asked my followers on Instagram (@Trimarni) and Facebook to help me out. The responses were so creative!!!

 

-Breakfast of Champions

-A taste of heaven

-Maui mix

-Coconut mocha mix

-Cocochi

-Trimarni energy mix

-Trimarni snack mix

-HG4C trail mix

-TM's Bazinga! trail mix

-Trimarni's sweet munch mix

-Marni's mocha mix

-ChiChoCoCo mix

-Heart Healthy sweetness mix
-Endurance mix

 

 

Thank you everyone for helping me out with my latest Trimarni creation name! I hope you enjoy it as a snack or on yogurt and it makes you YUM when you fill your body with happiness and heart-healthy ingredients.

 

A few benefits of the ingredients:
(in addition to each of the ingredients separately tasting amazing!)

 

-Chocolate and coffee - rich in antioxidants, may increase alertness, energy and may reduce risk for heart disease and stroke, dementia, Alzheimer's disease and Parkinson's disease. May boost mood. Coffee may not be appropriate for every body.

-Goji berries - rich in vitamin A and antioxidants. Goji berries may interact with diabetes and blood pressure drugs as well as Coumadin so discuss with your doctor if this may affect you.

-Nuts and seeds - rich in heart healthy fats, may lower cholesterol and decrease inflammation, increase satiety, and provides fiber, protein and immune-boosting minerals and vitamins.

-Chia seeds - provides omega 3 fatty acids, increase fullness with insoluble and soluble fibers, carbohydrates, protein, antioxidants, and calcium.

-Honey - natural source of carbohydrates/sugar and energy, antioxidant and anti-bacterial properties, soothes a sore throat, may reduce allergy symptoms.

-Coconut - beneficial for skin, contains iron, manganese, copper and fiber.

-Ginger - may decrease inflammation, reduce nausea and GI issues, may reduce risk for cancer, help with acid reflux/heartburn.

Trimarni Chiachoco heart-healthy mix

 

Ingredients:

3 cups trail mix (I used the goji trail mix at Whole Foods which included almonds, cashews, goji berries, raisins, pumpkin an sunflower seeds)

1/2 cup chia seeds

1 cup unsweetened shredded coconut

1/3 cup crystalized ginger (chopped)

3/4 cup chocolate covered coffee beans (crush in a baggy)
3/4 cup organic honey

3 cups plain Cheerios

2 large bowls

Spatula

 

1. In large mixing bowl, combine first five ingredients and combine with spatula.

2. Add in honey and combine well until evenly mixed.

3. In another large bowl, pour 1/2 of the above mixture in to the bowl and then add 1.5 cups cheerios. Stir until evenly combined.

4. Then add the other 1.5 cups cheerios and the above mixture.

5. Stir gently until the entire mixture is evenly combined.

6. Keep refrigerated for a more firm mixture.

(you can make bars with this recipe but the recipe may require more honey for better sticking).

 

Nutrition facts:
(Nutrition facts may vary based on how much of the mixture is in your serving, ex. more cheerios or more nuts depending on how the mixture sticks together. Also depending on your trail mix, nutrition facts may vary)

Serving size: 1/4 cup

Servings: 44 servings

(great for events or parties)

 

98 calories

5g fat

12g carbohydrates

2g fiber

5g sugar

2g protein

 

 

Minty Chocolate Trail Mix Bark with coconut

As a dietitian, there are many food and lifestyle related topics to discuss when it comes to heart health. Last year, when I was asked by News4Jax to talk about the health benefits of chocolate and wine, I thought to myself, "this will be one yummy segment!" 

You can watch the segment HERE: EAT DRINK AND BE MERRY

As we all know from the media and research, dark chocolate packs a great heart-healthy punch. Although bitter to many, up to 1.5 ounces of dark chocolate a day (I recommend >60% cacao) alongside a balanced heart healthy diet is the way to go. Whether it is due to the nutrient compound found in chocolate or just the way it makes most people feel inside after taking one bite, chocolate alone has been shown to improve cardiovascular health (lowering LDL cholesterol and blood pressure), reduce inflammation, control appetite (ex. overeating/excessive snacking), increase insulin sensitivity, reduce blood clot risk by improving blood flow and improve stress and mood. 

Now that's a great list of reasons for dark chocolate lovers! But even if you don't like chocolate, you don't have to start eating chocolate. There are many real-food options that have been shown to produce similar results for your overall health. 

A few ways to enjoy chocolate:
*Add 1 tbsp bittersweet cacao powder to smoothie, oatmeal or pancake/waffle batters
*Enjoy an individually wrapped piece of dark chocolate after two meals a day (most packages are ~.37-4 ounces) for dessert

*Enjoy an ounce of dark chocolate with an orange for a snack in the afternoon

*Add a little shaved chocolate to your coffee instead of creamers, sugar sweeteners or whipped cream (you can still splash with milk)

*If your body is OK with caffeine (and OK'd by your primary physician), choose 1/2 ounce dark chocolate with your pre-workout snack in place of the fat option that you would normally have (ex. instead of 1 tbsp peanut butter, have 1/2 ounce dark chocolate for the same amount of fat, ~4 grams)

*Savor your chocolate, don't devour it. Suck on a small bite of chocolate at a time and make it last instead of chewing it.

*Add chocolate to stews for a little extra hint of flavor

Remember that dark chocolate does have calories and fat but they appear to be heart healthy, so with these suggestions above, if you are seeking body composition changes, make some heart healthy swaps in the diet if you are wanting to add in chocolate to your daily diet. In working with many athletes and fitness enthusiasts, I find that individuals who like chocolate and make room for it in the diet, they end up having less cravings later in the day and overeating in the eating because they feel more satisfied with their diet. 

Karel and I always have a bar of dark chocolate in our refrigerator - always. It is a staple daily food in our diet and a necessary part in us having a healthy relationship with food. 

Minty Chocolate Trail Mix Bark with Coconut

Ingredients:
2 cups (1 bag) semisweet chocolate chips
1 x 6 ounce bag trail mix of your liking (or make your own trail mix, ex. cashews, peanuts, banana chips, raisins, sunflower seeds, pumpkin seeds)

5 Andes Mints

Pinch of ground/powder ginger 

Unsweetened coconut shreds
Parchment paper
Large cookie sheet (be sure there is room in the refrigerator for this to cool for 2 hours)

1. Spray a non stick cookie sheet (large) with cooking spray and then line with parchment paper. 

2. Melt chocolate in a medium-large stainless steel bowl placed over simmering water in a pot (about half pot filled). 

3. Use heat resistance spatula to stir chocolate together (you may need a towel to hold the stainless steel bowl for it will get hot if touching the pot of water). 

4. As you are stirring the chocolate, add in 5 Andes Mints (chopped) - you could also use peppermint extract

5. When chocolate is less chunky, add a tiny pinch of ground ginger for a little kick and stir in most of the chopped trail mix (lightly chop large pieces like banana chips and cashews with a knife or chop coarsely in a chopper for a few seconds). 

6. When nuts are combined, spread chocolate and nut mix on paper (be sure paper does not move on pan, you may need to secure or have someone help you) and you can add in a little of the trail mix to pop out from the chocolate.

7. After chocolate is spread on paper (it doesn't have to be an even square or rectangle) and there are no open spots to see the paper, sprinkle with a little coconut to dust the chocolate. 

8. Refrigerate for 2 hours and then break into pieces. 

9. Place a small portion into individual baggies and keep refrigerated (or in freezer) for a delicious snack, once a day or keep in a container if using for a (holiday) party. 

(This also makes a delicious holiday gift or dessert at a party or in the office - keep refrigerated as long as possible or place plate of chocolate over ice to keep cool)

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. 

What's my go-to traveling snack? Trail mix!

 

While in Denver for the OPS Fitness event with Oakley Women and Shape Magazine, I was asked,

 

"What's your favorite go-to, quick snack?"
That was easy....TRAIL MIX!!!

Although I put a little thought into every meal and then snack with a purpose, I know I can always count on trail mix to keep me energized, satisfied and happy. And all those things are important on a daily basis but very important while traveling. With delays and a schedule that is off from the normal routine, I always rely on homemade trail mix to keep me fueled while traveling.

 

I prepared many goodies for our trip to keep us healthy and happy while traveling as I know we will be enjoying lots of indulgences in Czech....all prepared with love, of course and enjoying every bite!

The good thing is that on Tues, we  are leaving around noon from Tampa International and will be flying through the night when we land in Prague on Wednesday around lunchtime. We have a stop at JFK (3 hour layover) first and then our long flight to the Netherlands to connect. However, I know that even with the best intentions to sleep on the plane, it won't be easy and likely our body will be off and we will need some snacks to help control blood sugar in between meals.

I put together this delicious trail mix and portioned out to 8 bags. Four for the flight to Czech and four for traveling home (or to munch on in Czech - unlikely seeing that we are staying with Karel's family so we won't be without food but instead, filled with lots of yummy Czech food).  I divided my creation into 1 cup servings to make it easy to snack but to not overdo-it on calories as trail mix can be very calorie dense and I want to leave room for meals and for snacks like fruit and PB mini sandwiches.

 

Trimarni (Going International) Trail mix

(feel free to swap out any ingredients or add your own)

 

Cheerios - 6 cups
Trail mix (raisins, M&Ms, cashews, almonds, peanuts) - 3 cups
Sunflower seeds (unsalted) - 1 cup
Coconut Flakes (unsweetened) - 1 cup
Trail mix (soy nuts, pumpkin seeds, dates, cranberries) - 1 bag
Cinnamon - 1 tbsp
Baggies

 

 

I sprinkled with a little cinnamon and then tossed with my (clean) hands in a large bowl.

 

Delicious!!! 

 

8- 1 cup servings.
I did not figure out calories and only estimated on measurements.
If you are interested in calories for your own homemade trail mix, I recommend to make the trail mix "cereal" dense but using more cereal than nuts/raisins for more volume, less energy density. Keep in mind, many cereals are fortified (like Cheerios) to provide the body with vitamins and minerals which may be lacking while traveling or eating on the road (in other words, a yummy multi-vitamin). Combine your calories (total) from your cereal of choice with the total calories of each of your "additions" based on the serving size of the label on your bags. If using raw nuts/raisins/dates/cranberries from a bin at the store, you can look up nutrition facts online and portion control.

 

Enjoy!

 

 

 

 

One last Campy pic before we travel. He's worked really hard in the past week to use all of his cuteness in hopes that we are taking him with us wherever our suitcases are going. Little does he know, Campy and his two sisters get to stay at the "resort" (aka "my parents") for a amazing 11 night stay in New Port Richey, Florida.