TriMarni - A blog dedicated to exercise, nutrition and my life

Quick Sport Nutrition tip - cramping

2012-02-09T18:15:00.002-05:00

Did that painful hamstring or calf cramp prevent you from reaching a PR in your last race?

Exercise-induced muscle contractions are a heavily discussed topic among athletes. Despite the topic being researched intensely over the past few decades, there remains to be no one factor solely contributing to these painful contractions. Of discussion, however, is that muscle cramps may likely occur secondary to a decreased concentration or serum imbalance of electrolytes (ex. sodium, potassium, calcium, chloride and magnesium), pushing the body (and poorly conditioned muscles) beyond current fitness level, expecting the non-acclimated body to perform at extreme environmental conditions (ex. heat and high humidity) and dehydration affecting blood and plasma volume.
In recent years, it is well understood that athletic individuals require more than just sodium to maintain a stable electrolyte status before, during and after activity. For even the slightest loss in fluid may cause a disruption in the functioning of the nerves, heart and muscles. Due to the great increase of precisely formulated, well-marketed, man-made electrolyte drinks, it’s far too easy to find a suitable sport drink to fit your needs. The key, however, is that you drink it consistently throughout training and racing.
Because electrolytes are present in sweat, blood, plasma and urine, it’s important to note than an overabundance or deficiency in any one nutrient may cause an imbalance in your electrolyte status.

I work with a lot of athletes who experience cramping during racing. I believe the diet has a big component on why athletes cramp and when I say "diet" this is far beyond "sport nutrition" and what you consume during training. In my racing career, I have never experienced cramping. Most of my injuries are soft-tissue/muscular as oppose to involving those painful cramps when the body completely seizes up. Now, Karel, on the other hand, often has painful cramping in his inner thighs every so often throughout his cycling season.....primarily in the first race in the season or when he is sprinting at the end of a 70+ mile road race in the summer. Having said this, I realize that diet is only one component. My pain threshold is minimal compared to Karel and he has the ability to push his body more than I would care to do so in racing. Thus, having said this, we must keep in mind that racing is simply putting your training to the test. With a balanced diet, a proper pacing strategy and consistent liquid calorie-intake, you should find yourself excelling on race day and feeling strong throughout the entire race.

Contact me if you need help with your daily diet or fueling strategy....triathlon season is approaching. Why wait to perfect your race day fueling plan?

Quick one "pot" meals

2012-02-08T11:18:00.003-05:00

I had a few requests via email for some "simple" recipes. So here are three of my favorites. While all of these require a little time to "cook", they don't need much prep work or attention while cooking. While the stew is really filling and satisfying, the stir fried peppers and potatoes are great choices to compliment any balanced meal. Enjoy!

Stove-top "stew"
Butter beans
Yellow peppers
Garlic
Marinara sauce (enough to coat the ingredients)
Onions
Peas
Tomatoes
Boca Crumbles
Seasonings to your taste/liking
Olive oil

Orzo

1. Cook garlic and onions in olive oil on large pot or pan, medium heat. Prepare Orzo according to package in seperate pot.
2. Add the rest of the ingrediets to garlic and onions and stir occasionally. Add a little water every 4-5 minutes to help with stirring. Keep an eye on orzo in seperate pot.
3. Add 1/2 - 1 serving of orzo (depending on your needs) into bowl and add in stew. Stir until combined. Top with sharp cheddar cheese.

Stir-fried peppers
Red peppers
Onions
Yellow peppers
Orange peppers
Balsamic
Olive oil
Sea salt , cumin and pepper

1. In large skillet, medium heat, drizzle 2 tbsp oil and add in veggies.
2. Toss well and cook until golden brown.
3. Add 1-2 tbsp balsamic and toss. Season with a pinch of sea salt and pepper

Baked potato fries
1 large potato (per 2 people)
Sunflower or grapeseed oil
Sea salt, chili powder, and pepper

1. Preheat oven to 425 degrees.
2. Slice potatoes long ways or sliced..or both.
3. Toss in 1-2 tbsp oil and sprinkle of sea salt and a few shakes of chili powder.
4. Bake for 12-20 minutes, or until crispy golden brown.

Run intervals, heart rate and walking

2012-02-07T14:29:00.005-05:00

As a coach and athlete, I am not afraid to fail. I love trying new things and discovering "new" ways to enhance "old" techniques. With Karel as my coach, however, I always have someone to blame if things go wrong....only kidding :)

In all honesty, my training has yet to fail me. I am still finding myself progressing consistently with training, always welcoming the early morning hours for a refreshing sweat, constantly learning something about myself as an athlete and enjoying ways to keep my body healthy, well and alive.

Ever since training with power in 2008, I have seen my cycling improve significantly. Since then, I have yet to train for miles or for speed and rarely to do I look at my heart rate.

In terms of running, however, I enjoy keeping an eye on my heart rate. However, ever since purchasing a Garmin running wach in 2010, I have learned (through research and applications on myself) that running for pace and perceived exertion is a more valuable tool than soley relying on heart rate.

Many athletes complain of trying to do high-intensity intervals with heart rate zones and struggling to reach recommended zones for the "hard" efforts as well as struggling to lower the heart rate during "easy" recovery efforts. Knowing that the heart rate is affected by many variables, I encourage athletes and fitness enthusiasts to continually monitor the heart rate, specifically after downloading data onto a performance software program like WKO+, Golden Chetah or Training Peaks. The most valuable use of using a heart rate monitor is to ensure that you are recovering properly during workouts as well as monitoring your heart rate before and after workouts.

So while the heart rate can tell a lot about your fitness and progress as an athlete, I find that pace is a much more valuable tool for run training. However, being the "quality" trained athlete that you aspire to be, I highly encourage adding in walking breaks into your workouts in order to allow for consistent progress with training, to reduce risk for injury, to allow for quicker gains in increasing lactate threshold as well as building cardiorespiratory and muscular endurance, to better tolerate nutrition during training and to allow for easier recovery (due to less fatigue and less constant wear and tear) and to keep you excited to cover "more miles" in less time.
Worried that you won't be able to cover a specific distance at your upcoming running race or triathlon?

Perhaps one should consider that a race day performance is built on continual gains in performance. While the first few weeks of any training plan may appear effortless (with a few aches due to the body getting use to new training loads) and you may find yourself progressing quickly with increasing distances, it is far too common that athletes often get bit by the "training bug" and forget that training for an event is way beyond just covering x-miles for x-amount of time at x-zone. Sometimes you just have to trust yourself that if you stick to a well-designed training plan that allows you to train hard but recover harder, your body is going to be ready for race day because you will be executing a race day plan that is within your capability..because you are simply putting your training to the test.

Here are a few of recent runs to show you how the heart rate varies with pacing but with walk breaks, you can still be consistent with "intervals" without risking the type of fatigue that takes several days (alongside exceptional nutrition) to recover from.

*In case you are new to my blog, I run 4 days a week (Tu, Th, Sa, Sun) and my weekly run mileage is typically around 20-28 miles, depending on my "long" run. I never run for "miles" but rather for my "main set" (I warm-up until I feel good and cool-down with Campy until he gets tired) or for time. I have also mentioned in the past that since May 2011 all of my runs occur off the bike. Once or twice a week I may do a 30-90 min spin before I do a run but generally most of my bike workouts include some type of power interval (generally in my specific zones of Z3-Z4) and if the workout is "bike specific" I am riding for around 90 minutes to 2 hours during the week and up to 3.5 hours on my "long" ride on the weekend. I love the water and could swim every day if I wasn't a three-sport athlete. I typically swim Wed and Friday but will often thrown in another day if I am feeling like Nemo.

2/7/11- Brick Workout
1:40 bike on Cyclops power fluid trainer (20 min warm-up, main set: 2 x 15 min Z4 w/ 4 min recovery. 1 x 20 min Z3 upper w/ 5 min recovery. 10 min Z3 low, cool down).
40 min run - straight off the bike, into the "main set"
4 x 6 min (7 min/mile pace descending to 6:45 min/mile pace) w/ 2 min walk

#1) 6 min: 7:05 min/mile pace, 138 bpm average heart rate
2 min walk: 106 bpm heart rate
#2) 6 min: 6:54 min/mile pace, 146 bpm
2 min walk: 102 bpm
#3) 6 min: 6:49 min/mile pace, 146 bpm
2 min walk: 107 bpm
#4) 6 min: 6:42 min/mile pace, 149 bpm
2 min walk: 111 bpm
Total: 40:36 min, 4.89 mile, 8:18 min/mile pace, average HR 133 bpm

2/5/12: "long run"
1:20 easy spin on trainer
1:12 run - 5 mile "warm-up" (2 miles with campy, then 3 miles solo). Main set: 5 x 4 min @ around 7 min/mile pace w/ 1 min walk recovery. Cool down as needed (with Campy)

Mile 1: 7:36 min/mile, 116 bpm average HR (Campy was really flying!)
Mile 2: 9:05 min/mile, 117 bpm (potty stops for the campster)
Mile 3: 7:29 min/mile, 141 bpm
Mile 4: 7:34 min/mile, 142 bpm
Mile 5: 7:37 min/mile, 146 bpm (2 min walk break until I was ready for main set)
#1: 4 min, 6:58 min/mile pace, 149 bpm
1 min walk, 123 bpm
#2: 4 min, 7:10 min/mile pace, 146 bpm
1 min walk, 126 bpm
#3: 4 min, 6:54 min/mile, 151 bpm
1 min walk, 121 bpm
#4: 4 min, 6:57 min/mile, 150 bpm
1 min walk, 127 bpm
#5: 4 min, 6:55 min/mile, 151 bpm
1 min walk, 124 bpm
Warm-down w/ campy
Total: 1:12 total time, 9.03 miles, 8:01 min/mile pace (with walks included - no stopping watch during my workout), average HR 136 bpm.

Ready to add some walking into your routine? Try short "running" or fast walking intervals enough to make you breath a bit heavier than normal and allow double or triple recovery walk time to expire CO2 and to breath in fresh oxygen. Always consult your doctor when changing your exercise routine, especially when adding in high intensity intervals. All intervals can be done non-weight bearing on cardio equipment, water jogging, cycling or swimming. Enjoy!

Weight loss by cutting calorie density

2012-02-06T12:06:00.002-05:00

Or, feeling satisfied by increasing nutrient density.

Whichever way you look at it, the obvious key to weight loss is eating less calories. Oh, if it was only that simple.

It's more and more common to see ads on TV of foods with "less" calories.
"Now...with only x-calories compared to before with x-calories."

When it comes to processed food (manufactured food in a box), often something is added when something is removed to make that food "less". Check the label and you will often see more fat, sugar, sodium or ingredients...often artificial or sweetened ingredients.

As an athlete, my focus is on my health but also on my performance. Therefore, as I am eating to LIVE a long and healthful lifestyle, I am also prioritizing my food choices to fuel my workouts. Thus, the balance is achieved when I feel satisfied with my food intake and thus, my workouts do not suffer because of my eating habits. This is something that is achieved over time and varies from person to person so be mindful that as your training changes, so does your diet. Additionally, what works for one person, may not (and probably won't) work for you.

However, the underlying "foundation" should remain the same.

According to the 2009 October issue of Nutrition Action Healthletter, pg 6 "If you trim the calorie density-that is, the calories per bite-people leave the table feeling full but with fewer calories in their belly (and, eventually, with less belly)." According to the Omni-heart higher-carb diet, "People who lowered their calorie density ended up eating fewer calories and losing more weight," explains Barbara Rolls of Pennsylvania State University. " The change in calorie density was the biggest predictor of six-month weight loss. And those people ate a pound more food a day."

I believe that this idea is easy to understand so for active individuals who feel like you are constantly eating or feeling hungry, the idea isn't always to just add more veggies and fruit.

The key is balance. Such an over-used word but very few seem to understand it when it comes to the diet. The idea is not to keep adding more and more food to satisfy cravings but to work with what you are doing and to find that right balance to keep you fueled, recovering quickly and to leave you satisfied.

Building a plate of nutrient-dense foods is the first place to start. This way you have the key nutrients to support metabolic processes, to reduce risk for disease, to fight illness and disease and to keep your body happy with fiber, water, vitamins, minerals and antioxidants. Once you have this foundation, find your balance with a selection of whole grains, protein and fat. Natural ingredients always win over artificial or manufactured.

Immersing myself in research lately has me really opening my eyes to a lot of new (yet previously discussed and overlooked) topics. To sum things up, do not believe everything you read on Facebook (especially those who are more focused on body composition than overall health) and my suggestion is to not overload the body with animal protein. Perhaps we should be paying a bit more attention to the types of fat in the diet (for flavor, for brain and body health, satisfaction and to slow down gastric emptying) and we should not be over-emphasizing dairy as much as once was believed. However, the key is balance and I still believe that 2 servings of non fat dairy (for those who choose dairy) is beneficial in a "plant-based" diet.
So, what else should you do? Bulk up the diet in plant-based protein and if you need a little help in reducing risk for disease or trying to find that right balance with your training routine, send me an email. I promise, a few dietary "life-changers" in terms of performance and health are not as complicated as you may think. Understanding that the importance is on what you CAN have and not what you CAN'T have, I don't believe in placing any of my athletes on prescribed diets. I read research with an open-mind and I believe in applying practices to "real-world" settings.

Thus...I leave you with my nutrient-dense salad filled with yumminess and a satisfied belly.

Nutrient dense salad
Spinach
Arugula
Romaine
Oranges
Cranberries
Sunflower seeds
1/2 avocado
Tomatoes
Onions
Green peppers

A few easy dressings:
(Nutrition Action Healthletter, Oct 2009 pg 7)

Balsamic Vinaigrette:
1/3 cup balsamic vinegar
1 clove garlic, minced
1/2 tsp fresh thyme (optional)
1 tbs dark brown sugar
1/2 tsp salt
2/3 cup extra-virgin olive oil

Creamy citrus
1/4 cup orange juice
2 tbs fresh lemon juice
1/4 tsp salt
1 clove garlic, minced
1/3 cup mayo (recommend light)
1/3 cup (pure) canola oil (or your choice of heart healthy oil)

Sesame ginger
1 tbs sesame seeds
2 tbs reduced sodium soy sauce
1 tbs rice wine vinegar or cider vinegar
1 tbs minced ginger
1/3 cup unsweetened apple sauce
1 tbs toasted sesame oil
1/3 cup (pure) canola oil (or your choice of heart healthy oil)

A Quick Sport Nutrition Tip

2012-02-04T07:01:00.004-05:00

Nutrient timing is important to seeing gains in performance, positive changes in body composition and improvements in overall health. Don't sabatoge a training session by working out without a balanced pre-training snack. You may not think you need one so consider your mood, cravings and eating habits (ex. overeating) and fatigue level later in the day. More often than not, a pre training snack will keep blood sugar levels consistent throughout the workout, may elevate energy expenditure after the workout, will help get you in the mood to train, will help you feel energized throughout the entire workout and will keep you from dreaming of food during your workout. The snack and timing will likely vary depending on the person, workout (intensity/duration) and environmental conditions/terrain. Keep it simple and work your way up in calories as well as macronutrient distribution (carb + pro/fat) in order to find the perfect pre-training snack for your most intense and/or longest workouts of the week. Should you work out on an empty stomach? I've seen positive results in some, including myself, however most athletes do not have the daily diet under control in order to benefit from "fat-burning" on an empty stomach. Therefore, do not sabatoge a workout by trying to "get through" those tough workouts. More often than not, most athletes struggle getting in and staying in that extra gear during intervals or more intense/long workouts. This is often at the cost of not prioritizing training nutrition, particularly the timing and composition (or lack thereof) of proper pre and during (and post) training nutrition. Therefore, as you drink your coffee and water prior to your workout, never overlook the importance of an energy-boosting, pre-training snack.

Need a little tweaking in the daily diet for beneficial body composition changes and important improvements in overall health or need a little help with your "sports nutrition" to take your training/fitness routine to the next level?

Check out my services at Trimarnicoach.com or send me an email at trimarnicoaching@gmail.com.

Happy Training...and eating!

Super bowl creations -thinking outside the pizza box

2012-02-02T19:54:00.018-05:00

Through out my nutrition and endurance athlete journey, I have kept a common saying.....if you eat well most of the time, you don't have to worry about the rest of the time.

I think it would be semi pointless for me to tell you about the statistics of super bowl and food consumption. But, I'll share just a few facts that I found on
Delish.com:
"In a survey conducted by the National Restaurant Association of more than 1,000 people, 31 percent said that they will be ordering delivery or take-out, while an additional 12 million people — mostly West Coasters due to the earlier kick-off time — are expected to watch the big game at a restaurant or bar."
On the website, the top 5 must-have food items were listed in order as:
1) Salsa, dips and spreads
2) Chicken Wings
3) Pizza
4) Desserts
5) Subs/Sandwiches

"...The National Chicken Council predicts Americans will consume 1.25 billion wings on game day. That's over 100 million pounds of bird. According to the council's press release, "If the wings were laid end-to-end they would circle the circumference of the Earth — more than twice — a distance that would reach approximately a quarter of the way to the moon." Yowza. That's a lot of chicken wings."

"more pies are sold on Super Bowl Sunday then any other day of the year. The big three — Pizza Hut, Domino's, and Papa John's — will see the most sales. Pizza Hut anticipates selling 2 million pies, Domino's predicts 1 million, and Papa John's expects to deliver 9 million slices."

With hundreds of tips as to how to cut, save and decrease calories around the holidays, it is no surprise that there are also hundreds of tips as to how to cut, save and decrease calories around events. Yes, that is right. As a society, every celebration revolves around food whether it is celebrating an upcoming Ironman, finishing a marathon, graduating from any grade, birthdays, valentines day, sporting events.....need I go on?

Although selecting a few "healthier" dishes will allow you to feel a sense of consistency and balance during a special occasion where food is involved, I think you'd agree with me when I say that that our society isn't becoming any healthier despite learning how to save a few hundred calories during these special events. If anything, I would think that people become more "obsessed" with calories around these special events, despite considering that consistency is key when reaching personal weight and fitness goals.

Although I am proud to be where I am in my journey of life, it has taken a while to learn how to prioritize consistency over anything "extreme" when it comes to training and eating. I believe the most important part of my journey is developing a healthy relationship with food and eliminating negative food and body vocabulary such as good, bad, fat, skinny, cheat or off-limits. I can only hear it now as to how many people will be batteling the voices in their head on Sunday "I know I shouldn't eat this, but...." Or "I'm being so BAD right now, but I'll be good tomorrow".

The human body is amazing. If you respect the body, it'll give you the rewards you are seeking. However, anything too extreme and the body will find it's own way of not letting you move closer to your goals.

Karel and I love the opportunity to try new foods when we travel. Although we love fresh produce and heart-healthy selections, we do not gravitate towards my typical trimarni creations when we eat out. Knowing that we will continue to crave and consume wholesome and balanced meals and snacks when we return from traveling, we enjoy local pizza or mexican from a college town, a special bakery dessert from a family-owned restaurant or a filling breakfast at a local eatery.

You see, with balance in nutrition and exercise, there is no black or white, right or wrong way of doing things. For if you "indulge" a little for a day or two every now and then, you have the right tools and mindset to get back into your "typical" routine. The problem with our society, however, is that many people feel too controlled by their normal routine that they don't know how to welcome change. Because of this, there is no "adjusting" when it comes to changing eating habits to rebound from eating more than normal (which may be necessary after high volume/high intensity training or just due to low blood sugar and feeling lack of control with eating) as well as learning how to respect the body with periodized training.

Although I am excited to share a few of my creations in order to get you excited to get into your kitchen for the Super Bowl, I hope that as you are reading this blog, you are thinking to yourself...."starting today, I am really going to start appreciating the food that I put into my body on a daily basis and I will continue to learn how to develop a healthy relationship with food". Additionally, keep in mind that the body loves to move and doesn't really care if you stick to your training schedule every now and then. The most important thing is that you consistently nourishing and rewarding your body with wholesome food and a healthy dose of exercise...alongside a positive attitude and love for your one and only body.

As you enjoy some of the following recipes, in addition to your typical Super Bowl spread, consider mindful eating as you embrace one of many festivities surrounded by food.
Eating is pleasurable but it is also necessary. It is a healthy and normal way to satisfy hunger. Just like you don't lose fitness in a few days "off" from training, your body doesn't gain weight from one or two days, here and there (throughout the year or every few months) from overeating more than normal. Although may people (athletes included) have a hard time understanding what is "normal" for their body, mindful eating allows you to be attentive to what you are eating and how much, as well as feeling satisfied when consuming those food choices. When you eat mindfully, eating until stuffed is not an option. You hold yourself accountable of feeling satisfied with more pleasurable and palatable choices, focusing on a few things at a time and not feeling overwhelmed with the situation of worrying about eating too many "off-limit" foods. With mindful eating in mind, guilt is quickly thrown out the window and suddenly, life feels a little more balanced.
Now imagine if you can take this practice to both your daily eating habits and exercise routine?

Instead of nuts
(pic from uncommontreats.com)

or instead of savory brownies
(pic from howtocookbestfoods.com)

Whole grain granola and nut butter popcorn crumble
1 tbsp fresh raw ginger (grated)
1 1/4 cup oats
1 1/4 cup cheerios (Plain)
1 1/4 cup grape nut flakes cereal
1/2 cup peanuts
1/2 cup tropical trail mix
1/2 cup dried all natural cranberries
3 tbsp chocolate chips
1/2 cup honey
1 tbsp cinnamon
1 tbsp sunflower oil
(recommend non or lightly salted nuts)

1. Preheat oven to 350 degrees. Spray non stick pan with a little non stick spray.
2. Mix together all ingredients in large bowl.
(use clean hands for better mixing).
3. Press 3/4 mixture on large cookie sheet. Save other 1/4 in medium bowl.
4. Bake for 12-18 minutes (watch around 12 minutes to prevent cherrios from burning).
5. Remove from oven and when cooled, remove from cookie sheet and place into tuperware container.
(this part was a little hard as the mixture was really sticky on the sheet).

Ingredients for Nut butter popcorn crumble
(perfect for the kiddos as a snack, in exchange for some of the other processed, high sugar options geared for children)
1 tbsp nut butter
Popcorn
6. While granola is baking, pop 4 tbsp plain kernels in 1 tbsp canola oil on medium heat (in large pot).
7. Combine popcorn with other 1/4th of granola (uncooked, recipe from above) mixture.
8. Add 1 heaping tbsp nut butter and mix well (with hands).
9. Portion 1/3 cup granola (both kinds) in individual baggies.

Instead of cheese dip:
(pic from arktimes.com)

Baba Ghanoush
1 large eggplant
2 garlic cloves, sliced
2 tbsp tahini (sesame paste)
1/4 cup purple onions, finely chopped
1/2 tbsp lemon juice
1/8 cup chopped parsley

1. Preheat oven to 400 degrees. Prick washed eggplant with fork.
2. Bake in oven for 25-30 minutes, until soft.
3. Cool in cold water and gently remove skin with sharp knife.
4. Chop eggplant and place in blender.
5. Add the rest of the ingredients and pulse until smooth (you may need to pulse and stop periodically and mix with fork with blender off, to get things going for the blending).
6. Blend until smooth.

Serve with artichoke or fresh veggies

Instead of chips, try Tarro Sweets and Beets chips:

Instead of pizza
(pic from livestrongandsore.com)

Bulgur pizza casserole
1/2 cup bulgur
1 cup boiling water

Artichoke (fresh or jar)
Mushrooms
Marinara sauce
Shredded cheese
Onions
Arugula
Garlic
Cumin

1. Pre-heat oven to 350 degrees.
2. Place bulgur in a glass bowl of boiling water. Let sit for 15 minutes.
3. When bulgur soaks up all the water, press in glass casserole dish. Sprinkle with cumin.
4. Bake in oven for 15 minutes.
5. Remove and top with sauce and toppings (mushrooms, onions, artichokes, garlic)
6. Bake for 15 minutes. Remove and top with arugula and cheese.
(Here's how I prepared my artichoke -
How to prepare an artichoke)

A balanced Super bowl spread:
Veggies and/or fruit
Dip (salsa included)
Chips/crackers
Main course
Desert

A pre-meal Super Bowl plate pictured below....approved by the tummies of me and Karel.
Terra Sweets and Beets chips
Green pepper
Cucumber
Baba Ghanoush
Bulgur casserole

A few extra tips:
-rather than wings, pizza and/or burgers, how about chili rich in veggies, herbs and spices and "topped" with your favorite protein. No crockpot? Time to invest a litle for a time-savor, meal appliance.
-Be a mindful eater. Just as you want to be OK with occasional treats and to not feel like a failure for eating something not in your typical diet, recognize that too much may feel uncomfortable.
-use non fat plain yogurt or greek yogurt in place of mayo (or as a dip)
-have plenty of fruits and veggies (pre-chopped) for easy snacking
-keep those glasses filled....with water
-start your day with a heart-pumping workout. Intervals work great, try this set for your choice of cardio: 4-8 sets of 30-60 sec "fast" w/ 2-3 minutes easy.
-Do not skip meals or snacks and do not go into your meal starving. Eat mini balanced meals throughout the day, after you consume a wholesome protein-rich + high fiber, low-fat (but healthy fat) breakfast after your workout. Finish the workout with a glass of milk, eggs or yogurt.
-Use smaller plates for your "main" dish (unless it is salad) and don't forget to consider the USDA Plate method for planning your Super bowl meal. If you tend to be a snacker during events, avoid large portions at any one time.
-plan a Monday workout, even if it is a 1 hour walk or hot yoga.
-avoid negative food or body image vocabulary. Have a game plan for the game, as well as the day, so that you feel a sense of control and happiness with your choices.
-Remember that there is always a tomorrow and Sunday is not the only day you can enjoy these "occasional" foods. When you accept that certain foods are OK any time of the year, they are often less desirable. However, with balance in mind, you may find yourself gravitating towards the food options that allow for consistent and recognizable body composition and performance gains.

Powerful Spaghetti squash

2012-02-02T13:38:00.004-05:00

Within my journey of learning how to appreciate the food that I put into my body, I have discovered many new tastes and ways to be more creative in the kitchen. Although 18-years of being a vegetarian has allowed me to broaden my horizons when it comes to mourishing my body and fueling for endurance sports, I can't say that I was always so adventurous when it came to learning to appreciate new foods.
Thankfully, Karel loves all food. And, I love to cook. Put those two together and I have no excuses when it comes to variety in our diet.

As athletes and fitness enthusiasts, I think it is necessary that you prioritize variety with your food choices. The easiest suggestion I can make is to think of the colors of the rainbow when planning your meals and snacks. Each meal and snack can build off one another so that by the end of the day, you feel satisfied with your choices...and in your belly.

By learning how to add new wholesome foods into the diet, the body is also able to metabolize and use new vitamins and minerals.....both during activity and for overall health. For example, spaghetti squash is is a POWERful food. It's packed with folate, vitamin C, vitamin A, pantothenic acid, thiamin, riboflavin, vitamin K, niacin, copper, fiber, calcium, iron, vitamins B1 and B6 and even omega 3 fatty acids. Add this beautiful stringy veggie to a plate of OTHER wholesome foods, you've got a fantastic opportunity to flood the body with quality nutrients that will improve your fitness and success as an active individual.

I hope you enjoy my new favorite food...as I often say, not sure why it took so long to introduce this food into my nutrition journey. Enjoy!

Spagheti squash1 medium spaghetti squash (should feed 2-3 people, depending on portions)
Olive oil (or your favorite oil)

1. Pre-heat oven to 375 degrees.
2. Cut off ends of squash and slice down middle to divide into halves.
3. Use your fingers to pull out seeds (which you can bake on a sheet for 10-15 minutes at 150-175 degrees).
4. Place squash on glass cooking dish, rind side up. Drizzle with oil on top of squash.
5. Bake for 45-60 minutes or until soft.
6. Use a fork and scrape out "noodles".
7. Serve with your choice of protein (beans and eggs in picture) and either another veggie or whole grain.

YUMMM!

Strength Training: Multi-sport myth explained

2012-02-01T14:48:00.004-05:00

There's a lot of talk among triathletes, runners and fitness enthusiasts about "getting lean" or improving body composition. In the minds of many, a lean, toned body is the desirable body composition because......?????
This is what concerns me. As you fill in the blank, many people strive for a certain physique by restricting calories, opting for drastic changes in the diet (without consideration for long-term outcomes of constant nutrient deficiencies or excessive intakes) or engaging in unnecessary "overtraining". Perhaps your intention is to give it your all to train for the upcoming endurance event, to get in the best shape of your life and to "clean up" the diet, but often, athletes get caught up with the hype of "looking good".
In my mind, what's a lean body if you can't do anything with it? More so, if you have a little jiggle in your wiggle (or run :) but consume a balanced diet and find yourself consistently improving, what will it take to lose those last few "stubborn lbs"...and is it really worth it?

I do agree that gradual weight loss for those who partake in athletic events (particulary endurance sports, anaerobic sports and multi-sporting events) is a fantastic thing for your health and body, particularly for those who are obese or overweight. For the more weight you carry as you engage in physical activity, the more the body is taxed to perform during a given amount of work. Lucky for me, I don't discriminate as a coach (and dietitian) and I don't believe that body image is the priority in achieving personal health, fitness and performance goals. I love working with people of all fitness levels (and sizes) and I believe that getting to the starting line of an athletic event is one of the most amazing things you can do for yourself and your self-esteem...then, after you cross the finish line, the sky is the limit.

You see, cardio is becoming more and more "easy" for our population. Although the Ironman distance only welcomes a select few who choose to participate in a 140.6 mile event (and the marathon is also an elite club for those who want to cover 26.2 miles by foot), it seems as if the human body is finding it "easy" to adapt when training for long-distance. This doesn't surprise me as the body is designed to move but when you throw in unbalanced diets, too little emphasis on quality training and LIFE (little sleep, stress, etc.), the body is constantly being worn down and as a result, injuries, overtraining and weight gain (yes, I know that many people struggle with weight gain while training for a running or triathlon event, let alone a 140.6 mile event) appear out of no where.

So, with your efficient body, how about considering making your body more metabolically active? Considering the short-term benefits (listed in the article) along with the long-term benefits of preserving bone density (thanks to many many years of wear and tear due to your love of triathlons, running and weight-bearing activity), I think everyone could benefit from lifting weights, resistance training, body-weight movements and/or using machines.

Also, if you consider the cost of high-volume, weight-bearing activity, on top of possible diet restrictions in an effort to lose weight, I highly, HIGHLY advise you to meet with a registered dietitian to discuss the current weaknesses in your diet which may affect not only your current performance and body composition goals but your long-term health.

I hope you enjoy my latest article from the TRAIN section on Iron Girl.com
Multisport Myths Explained-Strength Training
By: Marni Sumbal, MS, RD, LD/N

Do you consider strength training to be a critical component of your fitness routine?

There’s no discrepancy – a well-designed, periodized training plan has its benefits, such as an increase cardiorespiratory endurance, hypertrophy of muscle fibers, an increase in the size of mitochondria, an improvement in economy and efficiency, gains in lean muscle mass, an increase in stroke volume, an enhanced rate of gluconeogenesis, strengthening of ligaments, joints and muscles and most importantly, an improvement in overall health. However, if you consider yourself to be a “normal” athlete, it is likely that you have muscle imbalances, weaknesses in form or significant flexibility issues, thus contributing to your performance as a motivated athlete.

Strength training is often on the backburner for many cardio-enthused athletes. However, strength training plus cardio training should not be overlooked as an essential part of year-round athletic/fitness training. The same muscles that allow your body to move in your sport of choice must be conditionally strong, powerful and flexible as they move in an acceptable range of motion.

The purpose of strength training is very similar to cardio training, albeit to many, it may not be as fun. In order to get stronger or faster, one must tear down muscle fibers (catabolism) in order to make them grow (anabolism). Because physiological adaptations require ample recovery and time, gains in muscular strength also require time.

Some of the many benefits of strength training include:
*An increase in metabolism secondary to an increase in lean muscle mass
*An increase in self-esteem, power and speed
*Stronger bones and a preventative measure in the process of aging
*Better balance and coordination
*Natural release of endorphins
*Increase in flexibility and range of motion
*Increase mental and physical stamina

To get you excited about strength training, consider that the same “push” that drives you to finish that last interval on the track, to sprint to the wall during a swim speed set or to finish strong in the last 15 minutes of a tempo bike ride is also required as you lift weights. If you are seeking gains in endurance and sprinting performance (who isn’t?), strength training is an effective workout to help you improve performance without requiring a bulk of your time in order to reap results.

To help improve neuromuscular characteristics (Mikkola, 2011) and to enhance endurance capacity by improving the proportion of muscle fibers and gains maximal muscle strength (Aagaard, 2010), it is recommended that you abide by the following suggestions:

1) Start slow and gradually work your way up in the weight you are lifting. Depending on the phase of your training plan (as underlined below):
Base phase: 2-3 sets of 15 reps – feeling the “burn” around 10-11 reps. Rest 1-2 between sets.
Build phase: 3-4 sets of 10 reps – focusing on “explosive power” during the concentric phase (when the muscle is contracted) and “relaxed” effort in the eccentric phase (when the muscle is stretched under a load). For example, squatting down is the eccentric phase and pushing yourself upward is the concentric phase. Rest 30-60 seconds between sets. It is recommended to incorporate a “recovery” week into strength training just like you would with cardio training and to experiment with plyometrics and circuit training.
Peak phase: 2-3 sets of 15-20 reps – focusing on controlled movements, moderate weight to feel the “burn” around 13 or 18 reps. Rest 60-90 seconds between sets.

2) Work with a trained and experienced professional to evaluate form and to ensure a varied strength training program.

3) Maximize your time – many athletes prefer a full body workout of 4-5 upper body and 4-5 lower body exercises. However, if you are crunched for time, you can alternate upper and lower body, every other day of the week. Allow for 30-60 minutes of strength training, including warm-up, rest intervals, stretching and core/hip/lower back-specific exercises, 2-3 times per week. Still considered about trying to squeeze it all in? How about skipping that last mile of your run, the last 300 yards in the pool or last 15 minutes on the bike to “make time” for a little strength work?

4) Maximize your routine – depending on your triathlon or running schedule, you may opt for machines to assist in movement on an “intense” training day or free weights on a “lighter” cardio day.

5) Optimal nutrition - stay hydrated during the workout. After the workout, focus on quickly repairing damaged tissues with an optimal balance of recovery protein and carbohydrates, prior to your post-workout meal. Two easy post-workout snacks include 8-12 ounces of non-fat milk (or non-fat yogurt) or 7-23 grams of a high-quality protein powder with a piece of fruit.

Always check with your physician if you are starting a weight training/training routine for the first time or are returning to exercise after an extended break (ex. injury, burnout, etc.). Just because you call yourself an athlete, does not mean that you can jump right in to lifting heavy weights, engaging in cross fit or trying out an intense plyometric routine. Start slow and enjoy the journey!

For 10-at home exercises, visit http://trimarni.blogspot.com/2010/01/day-13-strength-train-2-3-times-per.html

References:

Mikkola, J. et al. (2011). Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. J. Sports Sci. 29(13); 1359-71.

Aagaard, P. and Andersen, J.L. (2010). Effects of strength training on endurance capacity in top-level endurance athletes. Scan. J. Med. Sci. Sports. Suppl 2:39-47.

Marni Sumbal, MS, RD, LD/N

Marni works as a PRN Clinical Dietitian at Baptist Medical Center Beaches, is the owner of Trimarni Coaching and Nutrition, LLC and provides one-on-one consulting at Spa Me in Jacksonville, FL. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. As an elite endurance athlete, she is also a Level-1 USAT Coach and a 5x Ironman finisher. Marn is a 110% play harder and Oakley Women ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com, USAT multisport zone and Lava online.
Email trimarnicoaching@gmail.com
Blog: trimarniblogspot.com
Website: trimarnicoach.com

Three-ways for Tempeh

2012-01-31T11:54:00.001-05:00

As athletes or fitness enthusiasts, we all understand the importance of eating for fuel. It's important that we are setting ourselves up for quality training sessions so that we are moving ourselves closer and closer to reaching our performance goals.
Having said that, we all know how important it is to eat for health and to not sabotoge our performance and health gains, by not appreciating the "fuel" that we put into our body on a daily basis.

If you can take away anything from this blog today, I ask that you think about your current exercise or training routine and see if you can address a few strengths and weaknesses in your current lifestyle routine that may be affecting how you fuel for, recover from and perform during your daily choice of activity. There isn't a right or wrong response and for each person it will vary. For some people, you may decide to address hunger, never feeling satisfied, always feeling stuffed, experiencing extreme cravings, experiencing low (or rapid drops) blood sugar, feeling moody/depressed around workouts, GI upset, feeling hungry during workouts, feeling full after workouts, feeling fatigue during workouts, feeling tired during workous as weaknesses affecting your current lifestyle routine. For strengths, this will vary as well.

You see, food and exercise are areas in your life that you want to control but not let control you. Your diet and fitness routine should enhance your life, not control your life.

When it comes to finding that right balance in your lifestyle routine, there is no one right answer for everyone. We all have different ways to live our life but it is up to you to address the areas in your life that may need improvement.

For me, every eating opportunity, whether it is a snack or meal, is a chance to provide my body with quality nutrients. The same goes for you. Without addressing individual choices for body composition, training goals and dietary habits, it's important to recognize that as an active individual, health is your priority, then performance. However, the two can certainly go together if you are choosing to provide your body with a balanced diet of quality, wholesome nutrients that your body knows how to metabolize and use. There's no perfect diet but rather a diet that allows you to succeed in all areas of your life. When it comes to succeeding in sport, prioritize the pre, during and post training nutrition so that you are gaining the most possible from every single workout. You should not be trying to "save calories" or "exercise to eat" as this is not beneficial for a balanced lifestyle routine. As you work on "perfecting" your individual "sports nutrition" (for EACH workout of the week - as this will also very depending on duration and intensity and the sport of choice), be mindful of how you are eating throughout the day. Be comfortable with food and do not fear food. It is there to not only enhance performance, but also your activities of daily living.

I can't help but add that exercise, which we all know is important to overall health, weight control and stress reduction, can become unhealthy. Over the years, both Karel and myself have learned how to train less and recover more, all while experiencing significant performance improvements. Knowing that we can't expect to improve just by "putting in the miles", recognize that eventually, too much wear and tear on the body may lead to long-term problems. I have said it so many times in the past, but in addition to using proper training tools to ensure quality training, along with taking advantage of some of the coolest recovery gear, please spend at least 2 times per week (or up to 90 minutes a week) strength training. There is no better way to increase longevity (both in years and in your sport) by dedicating time to strengthening your bones and muscles (especially the weak muscle groups that you constantly ask/expect to perform optimally, day after day... such as running).

I have three wonderful Tempeh recipes that made my tummy happy this past week. Although tempeh is the star in each of the recipes, I added a twist to each one as I feel variety is key to everything we do in life.

Karel and myself just love the nutty and meaty texture of Tempeh and how it can be added to any meal for that extra "yum" factor. On it's wonderful nutrition profile, you will find manganese, protein, copper, phosphorus, magensium, potassium and vitamin B2 (riboflavin)..to name a few.
Tempeh is a wonderful fermented food that is packed with protein so it can be used as a great replacement for meat or for those who need to increase quality protein in the overall diet. You will find tempeh at most health food grocery stores as well as Publix, in the refrigeration section near the tofu.

Enjoy!

Stir-fry tempeh, mushrooms and purple onions
1 tbsp heart-healthy oil
Tempeh
Mushrooms (sliced)
Purple Onion (sliced)
Spinach
Kale
Tomatoes

1. In large pot on medium heat, drizzle olive oil and cook onions until slightly brown.
2. Add tempeh and mushrooms, toss occasionally.
3. Cook until tempeh is "browned" on edges.
4. Plate on a bed of greens, with sliced tomatoes.

Curry Tahini dressing:2 tsp curry powder
1 tsp chili spice
2 tsp vinegar
1 tbsp tahini
water to meet your consistency needs

1. Whisk together ingredients. Add water to meet your consistency needs.

Arugula, tempeh and fruit salad with curry dressing
Arugula
Spinach
Tempeh
Blueberries
Strawberries
Peaches (canned in juice)
Cashews

1. Cook tempeh in oil for a few minutes (until golden brown).
2. Toss together all ingredients, including dressing.

Sweet bulgur and tempeh salad
Tempeh
Bulgur
Chickpeas
Tofu
Onions
Peaches (canned in juice)
Sunflower oil
Romaine lettuce

1. Cook bulgur for 10-14 minutes, according to package/box (either on stove top or microwave)
2. Cook tempeh, chickpeas, tofu and onions in large skillet, with 1-2 tbsp oil. Toss occassionally.
3. When ingredients above are golden brown, turn off heat.
4. Plate romaine lettuce in shallow dish and make a circle in the middle to serve 1 serving of bulgur.
5. Top with veggie stiry fry mixture and add a few sliced peaches.

What is your lifestyle routine doing for you?

2012-01-30T14:33:00.003-05:00

Decades ago, nutrition wasn't a major topic of conversation. Now a day, it's all about good food/bad food, diets, supplements, body image and food. Fast forward to 2012, endurance sports (especially running and triathlons) have become more main stream and people are constantly searching for ways to get out of their comfort zone and to prove that anything is possible.

Thanks to the media and social-networking "gone wild", there's an overwhelming amount of information as to the "latest" in health and fitness. What works and what doesn't work is only a television, I-pad app, facebook status, blog post and tweet away from your fingertips.

Without a doubt, it's hard to seperate fact from fiction and to keep in mind that there is no magic bullet (aka quick fix) to improving health and fitness. When it comes to change.....change is hard. Whether you are trying to de-emphasize processed food, embrace a more positive attitude, remove a bit of stress from your life or recover more and train less, if you want to succeed, you must be willing to open your mind to new (or improved) consistent actions and to adjust your comfortable routine.

Jack La Lanne revolutionized the health and fitness industry, living a youthful life up until the age of 96 yrs. According to the CDC, 2010 data showed the average life expectancy is 78.5 years of age. However, this doesn't take into consideration as to how you will be living your later years of life.

Jack LaLanne was always quick to report that he hated to exercise. As a person who dedicated his life to motivating others to live a healthier lifestyle through proper exercise and nutrition, there's a lot to learn from the pioneer of all things "healthy".

According to a 2007 article in the Wall Street Journal, when discussing working out... "It's a pain in the gluties," says Mr. LaLanne. "But you gotta do it. Dying is easy, living is tough. I hate working out. Hate it. But I like the results." According to the man who never missed a workout. "The way people eat today is sick, would you even feed your dog a cup of coffee and a doughnut in the morning?" Mr. LaLanne has many favorite sayings when it comes to diet (according to the Wallstreet journal article): "Everything nature's way.…If man makes it, don't eat it.…If it tastes good, spit it out.…The food you eat today you're wearing tomorrow." He lives by all of them. "Before I eat something I ask 'What is it doing for me, the most important person on Earth?' "

Mr. LaLanne ate two meals a day and supplemented with 30-40 vitamins a day. He drank wine every night, drank soy milk and changed up his exercise routine every 30 days. I believe this quote by Mr. LaLanne says it all "It's your health account. The more you put in the more you'll be able to take out."

Knowing the impact that I have as a health and fitness professional, I am constantly reading, researching and keeping an open mind. Although I do not feel it is necessary to promote my individual practices as "what works for me, works for you" my 6-7 year journey has brought me to a wonderful place in my life and I feel confident in helping change the lives of others.

In my latest Nutrition Action Healthletter (Jan/Feb 2012), the memo from the Executive Director for the Center for Science in the Public Interest (pg 2) really caught me off gaurd. Thanks to social media and the ability to access anything in a space-bar hit, it's easy to promote, discuss and examine research just as easy as it is to express our individual thoughts and "best practices". Thanks to the network connecting of individuals across the globe, I believe we have gotten more and more seperated from the most important thing in the world....our body.

According to the article, Michael F. Jacabson discusses how American has experienced an "unprecedented obesity epidemic in the past 30 years". This alarms me, especially since I am 29 years of age. He goes on to add "Since about 1980, rates of obesity have tripled, to roughly 18% for children and 34% for adult. That includes 33% of white, 39% of hispanic and 44% of black adults.....Those billions of extra pound translates into more high blood pressure, more heart attacks, and more cancer..and to an estimated $150 billion a year in increased medical costs."

"The food industry says that obesity is largely a matter of personal responsibility - no one is forced to eat fattening foods. As for kids, parents should just feed them healthy diets. Problem solved!"

Sadly, this isn't working.

"It won't work in a society that makes it sooo easy to overeat and under-exercise. Blaming consumers is a convenient way to take the onus off industry and it lets companies market whatever junk they want wherever they want."

Here's the part that really got me thinking about all of us, really accepting how we choose (or don't choose) to nourish our body.

"Let's say we eventually decide to invest, say 1% of the cost of obesity in rolling back obesity. That's $1.5 billion a year. Sounds like a lot?
In 2010, Kraft sepnt $1 billion on advertising and other promotions, McDonald's Spent $1.3 billion and Procter & Gamble $4.6 billion".

"What could $1.5 billion pay for? Tax deductions to facilitate workstie-wellness programs, for a start. And major mass-media campaigns to encourage people to eat less junk food and more healthful foods. And cooking classes and ealthier, tastier food in school cafeterias. And more hiking and biking trails".

So to take the advice of Jack LaLanne...."It's never too late. Living is an athletic event."

"Bad" food and upcoming event this evening

2012-01-27T11:33:00.007-05:00

There are no rules in my diet, nor in my training routine. I understand that each day builds on one another and with balance, I can feel growth both as an active individual and as a health conscious individual. It's important that we recognize that we can only reduce risk for disease and illness....because rarely is anything 100% preventable in life.

I believe that we all should embrace situations with the idea that what we put into something is directly proportional to what we get out of it. But sometimes, if done right, we get more out of something than what we put in. Knowing that a sweet treat here or there or a few missed workouts will not cause an "end of the world" situation, never lose sight of how you are living your life. Simply addressing those competing voices in your head is the easiest and most simple way of finding ways to create balance so that you are living life with happiness and satisfaction and not regret.

You see, what's the point of achieving personal body composition or performance goals, if you are not enjoying the process??? I always say "what's the point of a lean body if you can't do anything with it?"

We all need breaks here and there and life can not be filled with rules, restrictions, disciplined regimes and behaviors that limit social interactions and an enjoyable flexible lifestyle. Although I firmly believe that consistency with realistic behaviors will ensure a quality filled life, we all deserve a break here and there and sometimes it is best-welcomed, when we aren't expecting it to happen.

I wanted to share a few products featured in the Nutrition Action Healthletter (NA-P-362). As one of my favorite magazines, I enjoy reading evidenced-based articles, with a funny twist. We have a tendency (as a society) to always label food as good or "bad" and with these following foods, I would have to label them as "YIKES". However, with a balanced approach to living life, you can't help but laugh with an open mouth, when it comes to the following food items:

Triple Bypass: - Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two..or three...all at once. Olive Garden's Tour of Italy - Homemade Lasagna, Lightly breaded chicken parmigiana and creamy fetuccine alfredo - comes with 1450 caloreis, 33g of sat fat and 3830 mg of sodium. Add a breadstick (150 calories and 400mg of sodium) and a plate of garden-fresh salad w/ dressing (350 calories and 1930mg of sodium) and you'll consume almost 2000 calories (an entire day's worth) and 6160mg of sodium (4 days' worth) in a single meal!

Salt's on! - An average cup of Campbell's Condensed soup has 760mg of sodium. But most people eat the whole can of soup, which contains 1900mg of sodium - more than most adults should consume in an entire day! Look for Campbell's Healthy Request, Progresso Reduced Sodium and Healthy CHoice soups with sodium in the 400s (still a lot if you eat the whole can). Brands like Amy's, Imagine Foods, Pacific Natural Foods and Tabatchnick have even less sodium.

Stone Cold - Cold Stone creamery's Oh Fudge! shake (chocolate ice cream, milk and fudge syrup) starts at 1250 calories for the "like it" (16 oz) size. That's more than a large (32 ounce) McDonald's McCafe Chocolate triple Thick shake. The "love it" (20 oz) has 1660 calories and the "Gotta Have it" (24 oz) reaches 1920 calories (just about an entire day's worth) and 69g of sat fat (3.5 day's worth). That's the sat fat content of 2 x 16-ounce T-bone steaks plus a buttered baked potato, all blended into a handy 24-oz cup.

Starbucks on Steroids - The starbucks venti (20 oz) white chocolate mocha with 2% milk and whippe dcream is more than a mere cup of coffee. It's worse than a McDonald's Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of sa fat that this hefty beverage supplies. But you can lose 130 calories and almost 2/3rds of the bad fat if you order it with nonfat milk and no whipped cream.

Tortilla Terror - Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream and salsa)? Think of its 970 calories and 18g sat fat, as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the sat fat to 6g but you still end up with 750 calories and more than a day's worth of sodium. YIKES!

____________________________________________________________________________________

Time to close your mouth and lower your eye-lids. Yes, I know...crazy stuff that the food industry is "dying" for us to try. The beauty is, however, that no one is forcing you to eat these foods. Although this is a small list compared to the many high-cal, high-fat, high-sodium restaurant-style (or fast-food) meals, along with the overwhelming amount of processed food targeted to consumers (telling us what to buy because they think they know what's best for us), keep in mind that YOU have control over what you put into your body.

The other day, one of my clients reported eating out 10 times per week. I asked my client to have a goal to eat out 5 or less times per week. My client ate ou 8 times one week but focused on decreasing portions at home, adding more fruits and veggies into the diet and choosing "smarter" options when eating out. I was thrilled at the changes in just 2 weeks!!Success comes in so many ways....aim for progress, not perfection.

In other news....

Upcoming event...TONIGHT!Ask the experts - coaching"Our Experts have come together to offer a few awesome prizes to raffle off at our Ask the Experts event this Friday. Everything from Free 26.2 with Donna SWAG to personal training sessions, free nutrition consultations and goodie bags. The fun starts at 7:00 with some light snacks and drinks with our Experts kicking off the talk at 7:30. If you have any last minute questions please contact Jimmy Manos at the Bartram Park Store 268 0608. See everyone at 7:00 this Friday!"

Marni Sumbal
I realize that hiring a coach can be a costly investment. Success in life and in sport is not easy. Achieving goals and dreams requires a lot of hard work, dedication and discipline. Because consistency is the determining factor of whether or not you will maintain that same level of success, year after year, it is suggested that you hire a coach to keep you successful in this ever changing and evolving world.

Paul McRae
Whether you have never run in your life or are just starting out and would like some one-on-
one coaching to keep you healthy and motivated, we can help. Personal Training, Personal
Results is the main focus when training with Paul Mcrae. Paul also has an indoor training
facility which houses Alter G Treadmills. These treadmills will allow you to train at levels you
never thought were imaginable. From training through injuries and rehabilitation, to increasing
speed, the Alter G Treadmill is your source.

Amanda Napolitano
As director of 26.2 with Donna Foundation, The National Marathon to Finish Breast Cancer, the training
Amanda provides is traditionally called the “Galloway Method” Although this run/walk method
is mostly used for marathons, it is a great tool to be used for beginner runners as it gives you a
rest/walk period followed by a run period.

Score for Brussels Sprouts!

2012-01-26T16:26:00.007-05:00

Life with my husband is never boring....especially at meal time. We LOVE to eat!

Food is an important part of our routine and we can not live without it. However, meal time is not a time for lecturing, feelings of guilt or negative body image thoughts. Actually, there is never a time for those things in our household.

Karel is a very hard working individual, with a lot of drive, determination and discipline. With his European upbringing, Karel has taught me a lot about embracing challenging situations and never believing you will give up.

When it comes to food and exercise, Karel has played an integral role in my philosophy of creating a healthy balance in my lifestyle.

When it comes to creating new habits or improving current lifestyle practices, I firmly believe that you have to have teamwork. Every person, regardless of personal goals, needs someone to be your #1 cheerleader and supporter. We all need someone to believe in us, when we don't believe in our self. Most of all, we need someone to keep us going for as life changes, so do our beliefs, actions and habits in regards to food and nutrition

Karel is not only my best friend but my teammate in life. When I work with clients on nutrition or work with athletes for coaching, I always ask my clients "Do you have people in your life who support you?"

I find this to be an important part of your journey of life. For you never need to be or feel alone when you are trying to create healthful habits to make you a better YOU.

One of my favorite "team work" tips is to help others in your family when it comes to lunch and dinner. If you are the one who always prepares lunch, how about making doubles for others in your family. I find this much easier than always lecturing to others in your family about how important it is to bring a lunch to work/school.

When it comes to dinner, see if others in your family will shop ahead of time or cut up fresh produce. Better yet, by it pre-chopped and see if others will start the oven or start the prep work for a homemade meal.

If others in your family are not yet ready to "be like you", be accepting for we all have to start somewhere. By adding one new vegetable or one new heart-healthy option to a meal, a little bit can go a long way when it comes to appreciating new foods to improve overall health.

Always tired but know you need to exercise more often (or perhaps "train less"), how about involving the family for a walk or inviting friends for an "active" social date?

There are so many ways to involve others in your own journey, without making others feel as if they have change as well. It's important to note that being healthier is more than just eating more fruits and veggies. The best thing you can do for others is to help others when they ask for help but to leave your own personal biases to the side. I feel that the best way you can help others is by inspiring others by your actions. People have the knowledge to make better lifestyle practices, but often they need to see that it can be done. Remember, the best way you can inspire and motivate others is not making others be like you. Even if you ABSOLUTELY believe that what you are doing is the right way, everyone is different wih our own goals and ways of living the best possible life.

Last night, I had a few late afternoon clients at Spa Me. I left the office incredibly proud of my clients for achieving some fantastic changes in lifestyle practices. Of course, the weight loss and body composition changes are worth smiling over, but most importantly, all of my clients thus far are really enjoying practical lifestyle changes without having to stick to a meal plan or counting calories.
When I got home, Karel made the most delicious meal and I couldn't wait to dive right into it. I picked up brussels sprouts earlier that morning after swim practice. Not yet learning how to "appreciate them" in my diet, Karel made a fabulous meal that made me LOVE burssels sprouts!
Talk about team work!

Spicy Orzo and Brussels Sprouts
Orzo (1 serving per person)
Brussels sprouts
Onions
Garlic
Peas
Red peppers (roasted in glass jar)
Bell green peppers
Tofu
Mushrooms
Olive oil
Chili pepper

1. Cook orzo according to package.
2. In large pot, coat bottom of pan with olive oil and cook garlic and onions on medium heat until golden brown.
3. Add the rest of the ingredients (all ingredients chopped except brussels sprouts) and stir until well combined.
4. Turn down heat to low and cover. Sprinkle with chili powder and pinch of sea salt. Add a bit of water if veggies begin sticking to bottom.
5. When veggies are soft and cooked, turn off heat.
6. You may either add all of orzo to veggie mixture and mix well, or serve portion controlled orzo with large portion of veggie mixture in your bowl.

A life changing day

2012-01-25T11:20:00.005-05:00

"Pile up too many tomorrows and you’ll find that you’ve collected nothing but a bunch of empty yesterdays." -The Music Man

I'm a believer that life is a journey or rather a process in which we make each day profitable for a quality filled life.
It wasn't too long ago that I competed in my 5th Ironman, the 2012 Ironman World Championships. I remember it like it was yesterday and so lucky to share it with Karel, my parents and so many far-away blog readers and friends.

Believe it or not, I still remember my first Ironman as if it was yesterday. In 2006, I had been dating Karel for around 5 months and I wanted no outside help when it came to my triathlon training. At the ripe age of 24, my training was like a child at her own birthday party. I was stubborn, into my own "routine" and completely obsessed with what the day will bring for me.

Although I don't endorse this approach now a day, I managed to succeed very well in my first attempt at the Ironman distance. After 140.6 miles, I won the 18-24 age group by over an hour, finished in 11 hours and 54 seconds, finished top 20 overall female and qualified for Kona.

Although I had a lot of fun training for my first IM, I was very careful with my training and recovery. I paid attention to every single detail and without any help from others, I found myself really intune with my body and needs.
Although I am finding myself MUCH more balanced after 5 years in endurance sports, I still find myself improving with my power, strength and confidence as an athlete..oh, and I am also having a lot more fun.

One thing I have learned over the past 1/2 decade of my life, is that there is a lot of chatter as to the BEST way to do things. Thanks to FB, Twitter, blogs and feedback from others, there is so much advice as to the RIGHT, BEST and ONLY way to do things.

You see, I am ok with change and I am not afraid to fail. With every opportunity that I have taken in the past few years, whether it is school, speaking in front of others, writing in magazines or online, talking with others or just reflecting in my own life, I have found myself becoming a happier and more relaxed person, because I am constantly open to improving my life journey.

The other day in the hospital I went to assess a patient who was in his mid 40's and was dying from prostate cancer. Diagnosed several years ago, the cancer which was once treated with chemo and radiation, had metastasized to various parts of the body. Upon reading the history of this patient, I read the progress notes and felt sad when reading that my patient had been given only a few more months to live. With nothing more to do to save this person's life, it was my turn to visit this patient and to discuss "nutrition".

Unless a patient is in need of tube feeding or nutrition support (ex. ICU, on a vent, trach or other GI/clinical-related reason), my job is to review labs, progress notes and medications as well as activities of daily living. Once I have a snapshot of my patient, I then visit my patient in his/her room. After discussing current appetite, any weight loss/gain or changes in eating, bowel movements or nausea/vomiting, I discuss the best option, for the time being, to improve nutritional status. Typically, this includes the offering of nutrition supplements like Ensure, Nepro (for renal patients) or Glucerna (carb controlled for diabetics) or other in-house supplements.

My patient had diabetes but his blood sugars were under control - even while being on steroids (which often increase blood sugar levels). After reviewing his other labs and current status, it was under my best interest to care for this patient in the best possible way.

With a patient who has no appetite, has lost a severe amount of weight and is in the end of life....would it be wise for me to offer a carb-controlled diet or sugar-free nutritional supplements?

You see, often in life there is no "textbook" or research-supported answer. You have to do what's best for you, at this moment in life and trust your decision that you are making the best choices right now, that will enhance YOUR life. Often we have positive things (or way of doing things) in our life that start out with good intentions but we eventually become too controlled by these actions. Thus, with goals in mind, these activities of life often become negetative in terms of improving the quality of life. Whether it is loving triathlons for the challenge yet always experiencing overuse injury, burnout/overtraining or constant fatigue due to unrealistic training planning OR desiring a certain body image but having to stick to a regimed way of eating that requires conrol and too many intense feelings when it comes to food....one must learn to discover that healthy living and a quality filled life comes from experiences in life that promote satisfaction and pleasure. For if you are too obsessed with trying to be perfect, you lose sight of embracing opportunities to enhance life.

No one knows your body except for yourself. Sure, as a health care professional, I can give you all the tools in the world to succeed, but really it is up to YOU to find the best way to trust yourself and believe in your actions.

Based on my patient's request, I honored his food preferences by providing everything chocolate that was available in the hospital. Without eating for the past 3 months due to no appetite, I was happy that my patient was excited about chocolate ensure, chocolate healthshakes, chocolate pudding and chocolate milk. I added one of each to every meal tray and charted in my notes that I would certainly monitor labs and status.

I left my patient's room knowing that I might not see him again. I smiled at him and wished him a great day and he said thank you with a smile on his face.

Sadly, this was not my only cancer patient of the day.

Thinking back to the last few years of my journey, I can't reiterate how important it is to never forget that you are living for you. When it comes to eating, exercise or how you are choosing to life your life, DO NOT associate regret with your actions. Understand that you can't change everything in life but with small changes, you can constantly work towards a better you.

Perhaps one day, you will experience a life-changing day and you will say to yourself... "WOW - my life really does ROCK!".

Homemade pizza and arugula salad

2012-01-23T20:02:00.006-05:00

Every now and then, there comes an opportunity to enjoy a fresh, warm slice of pizza. Sunday January 22nd, 2012 happened to be that day. No reason, just a fresh bag of dough from the local grocery store (Publix) and my hubby who told me that we were having Pizza on Sunday.

Karel sprinkled sesame seeds on the "crust" of the dough after he let the dough rise and then pressed it out as thin as possible.

To dress up our homemade pizza, I spooned tomato sauce topped with chili flakes (we love spicy food!) on the dough. I use cheese as my last topping so I started layering my toppings....
Sun dried tomatoes
Roasted red peppers (in a glass jar)
Fresh egg plant (sliced)
Onions (sliced)
Garlic (chopped)
Mushrooms (sliced)
Green bell peppers (sliced)
Pineapple chunks (canned in own juice, rinsed well)
Spicy Tofu (fresh ingredients - cubed and cooked on seperate non stick pan in oven)

The pizza (and tofu) was cooked at 425 degrees for 10-15 minutes (or until edges were golden brown).
TIP: while the pizza is cooking, chop up a bunch of other veggies for leftovers for a salad, stir fry or casserole.

Here's my "restaurant" style salad. I am guessing this salad would be at least $4 at a restaurant! I LOVE the tartness and crispness of Arugula...what a great Italian compliment to our meal! Also, blueberries were on sale!!
Here's my simple salad that you can't put a price on!
Arugula
Spinach
Blueberries (or seasonal fruit)
Steak tomatoe (sliced)
Sunflower seeds
Pomegranate balsamic dressing

A little about blueberries (as if you needed more of a reason to eat them??!?!)
(from Tufts University pamphlet - 51 healthy foods you can say "yes" to)
Tufts researchers are studying blueberries for their antioxidant benefits, including the possibility that they may boost brain functions that weaken as we age. Other scientists have found in animal testing that blueberries may lower cholesterol levels. Blueberries are also a good source of vitamin K, which Tufts researchers suggest may play a role in preventing osteoporosis and hardening of the arteries. Berries of all sorts are good choices, too: Blackberries, for example, also deliver vitamin K, along with a quarter of your daily vitamin C in just a half-cup. If berries are out of season, try frozen berries blended into a smoothie.

News "bites"...too good to be true

2012-01-22T19:56:00.003-05:00

First off, I had the most amazing time at the Oakley Global Sales conference in LA! I think I am caught up on sleep and feeling back to my old east-coast self. I had two great workouts this weekend but did not rush the morning routine and took my time by sleeping in until my body woke me up (6:30-7am).
Despite it being a quick trip from the east to west coas and a red-eye on the way, all 48 hours were worth it! I loved being surrounded by so many passionate individuals from around the world. As a humble Oakley Women ambassador, I am proud to support a brand that supports MY ACTIVE lifestyle (Karel is also a BIG fan!). Athlete or fitness enthusiast, the Oakley is a quality brand, built from passionate individuals, who help others live the life you always dreamed of living.

Every night before bed, I read one of my magazines or journals. I have many. I was able to catch up on a bunch of them during my trip and I couldn't wait to share a few news bites with you. As you know, I love keeping up with research so that you don't have to be so confused with all the misleading info available to consumers.

According to the 2012 Feb issue of Consumer Reports, $220 million was the amount that eight pharmaceutical companies paid promotional speakers (overwhelmingly doctors) to talk about their drugs in 2010, according to independent newsroom ProPublica. Beginning in 2013, federal law will require that all companies publicly report such data. Consumer Reports suppored the push for full disclosure.

I found this statement very interesting but I am not surprised. I love reading the fine print on TV commercials and ads, as well as listening to the side effects of medications while the TV "actors" are smiling and skipping on the beach as the announcer talks about risks of death.

In my latest Tufts University Health and Nutrition Letter (Volume 10G), I couldn't wait to read the two page article titled "The bad news about products "too good to be true". The article was about how to be a savvy-and safe-consumer.
I'd like to share two recent headline-making product recalls that were discussed in the article.

-In 2008, the FDA announced a voluntary recall of 14 diet-aid products sold under the Hydroxycut brand, following reports of liver damage associated with the dietary supplements. Among the best-known weight-loss brands, Hydroxycut pills, drinks and powders sold more than 9 million units last year. The FDA took action after 23 reports of serious health problems linked to Hydroxycut products, including at least one death in 2007 and one customer who required a liver transplant.

-A month later, the FDA warned consumers to stop using another popular product, Zicam intranasal cold-remedies, after more than 130 reports of people losing their sense of smell. The warning applied to Zicam producs containing zinc, including Cold Remedy Nasal Gel and Nasal Swabs; the agency cited studies showing zinc can be toxic to nasal nerve receptors. The FDA also issued a warning letter to Matrixx Initiatives, maker of Zicam, directing it to stop marketing the products.

Later on in the article, there was discussion of surprises in supplements.
-Caffeine, for example, must be listed only if it's been added in its pure form; when caffeine occurs naturally in popular supplement ingredients such as guarana, yerba mate, green tea extract or kola nut, there's no disclosure requirement. Recent testing of 53 dietary supplements by Agricultural Research Service scientists found half contained caffeine-but not all were so labeled - up to as much as the equivalent of eight cups of coffee.

Here are 5 Keys to Supplement Smarts (from pg 5 of the article):
1) Check with your doctor or healthcare provider - for example, coumadin, ginkgo biloba and vitamin E all have blood thinning effects and combining them can increase the risk of internal bleeding. St. John's wort can reduce the effectiveness of medications for heart disease, depression, seizures and certain cancers, as well as oral contraceptives.
2) Evaluate the reliability of promotional information and web sites - Be skeptical and watch out for overly emphatic language with UPPERCASE LETTERS and lots of exclamation points!!!!!, the FDA advises. Have the studies been published in peer-reviewed scientific journals?
3) Investigate the so-called experts - Are the researchers studying the product independent scientists at reputable academic institutions or are they being paid by the manufacturer? If a physician is quoted, what are his or her qualifications?
4) Does it sound too good to be true?
5) Don't assume that, even if a product won't help you, at least it won't hurt you - "dietary supplement manufacturers may not necessarily include warnings about potential adverse effects on the labels of their products" the FDA warns. "When consumed in high amounts, for a long enough time, or in combination with certain other substances, all chemicals can be toxic, including nutrients, plant components and other biologically acive ingredients." Terms such as "natural" or "herbal" are no guarantee of a product's safety.

As you consider the supplements in your current regime or the ones you are considering, please first take a look at the daily diet. Are you getting advice from unqualified personnel who tell you they have all the answers for your nutrition woes. For if you are eliminating foods that have proven health benefits, perhaps you should re-evaluate your reasons for eliminating them and work with a Registered Dietitian who can address the individual strengths and weaknesses in your current individual diet. Although we all strive for a healthy body composition, don't let your body image (or desire for a certain image) control the way you eat. You only have one body for the rest of your life...do you care enough to take care of it?

Check out my website Trimarnicoach.com if you are in need of nutrition help, either for training or for overall health. Or, email me with any questions or concerns.

LA Oakley Global Sales Conference

2012-01-19T20:34:00.007-05:00

There are really no words to summarize this trip, let alone my experience with Oakley Women. Since becoming an ambassador for Oakley Women in June 2011, I welcomed a new family into my life. It is without question that the other 9 INSPIRING ambassadors, as well as myself, have been given a lot of great swag to try out and to provide feedback.

As a long-time Oakley sunglass wearer, I have to admit that Oakley Women has really changed the way that I live. It's far beyond free sunglasses and cute apparel. I suppose Karel started this journey in helping me find balance in both life and sport but Oakley Women has introduced me to an entirely new way to think about how we choose to live our life.

Arriving on Wed evening, I did not experience the first two days of this week-long conference. But I sure did hear about it all!! From Lance Armstrong being the "surprise" guest on Tuesday and a dinner + party at the Playboy mansion, Oakley really knows how to find the right balance between learning and fun. So, perhaps there might be a bit more "fun" in the after hours, but surrounding myself with over 900 PROUD and PASSIONATE Oakley individuals, from ALL over the world, has inspired me to continue living my life to the fullest. Thankfully, I have Oakley Women to help me perform beautifully with my choice to live an active lifestyle. For if you take away the 5-Ironman finishes, a Boston Marathon finish and my coaching business, I am still a strong, energetic woman who loves to be active. It is without question that surrounding myself with people who embrace the brand and the philosophy of Oakley, is exactly the Refresher that I need to continue living my life with balance. For it is through consistent exercise and an appreciation of the food that I put into my body, that I can really use my body to LIVE the life that I have always wanted to live.

This morning I heard one of the most amazing talks of my life. Keith Yamashita (with SYPARTNERS.COM) gave the most motivating, inspiring and thought-provoking talk and I couldn't help but take notes.

The purpose of his talk was on the topic of Humility. This is one of the 5 pillars of Oakley's new campaign and according to Mr Yamashita "We achieve remarkable things not out of arrogance, but out of humility. To bring our full aspiration, hopes, and talents to our life's work, we must first have the courage to be humbly ourselves."

As an athlete and health and fitness professional, I found this talk to be captivating. Having someone tell me "you must be humble on and off the field...especially when no one is paying attention" spoke mountains to me. For humility is who you are, all the time. Mr Yamashita said "You do the hard work so that others can succeed". So powerful.

We all know that the more you put into something, the more you get out of it. But humility doesn't make you a better person. Take away titles and biases and it is only your character and ability to empathize and that will really make the biggest difference.

One quote that I couldn't help but stick into the back of my brain was that "we don't train for mistakes. We always train to succeed". I found this to be very true when I competed in the Ironman World Championships this year in Kona, Hawaii. I had done everything possible to succeed and I had not prepared myself for "mistakes". It took me almost 10 miles on the 26.2 mile run, with painful GI distress secondary to swallowing the pacific ocean, to recognize that my "unplanned" situation did not have to be viewed as an unsuccessful attempt at my 2nd Ironman World Championships.

"We can all be liberated from expectations that we aren't going to win." Regardless of our expectations going into a new journey, such as diet and exercise, we must always "try again, even if you can't win. It's not who you have been or what you have done in the past but who you are now and the ability to try again".

According to Steve Jobs, "even in the darkest periods, comes the most remarkable work."

So, as I get myself ready for the evening fair-well Global party at the Nokia Club with a private concert by Cobra Starship, I will leave you with this...

Are you humble enough to accept that you are not perfect and that you never have to be? But, you must never give up on living the life you choose to live.

Do you have humility to achieve something remarkable because you truly believe in yourself to succeed?

Thank you Oakley Women for everything. Really, everything.

Your Questions, ANSWERED!

2012-01-17T12:19:00.004-05:00

I receive questions from blog readers on a weekly basis and I love hearing your concerns, questions and ponderings in the areas of nutrition and fitness. As our teachers always said "there are no silly questions" and I fully believe that if you have a question, you are not alone in not knowing the answer. Thanks to your questions, you always keep me on my toes..constantly learning (and trying new things) in the field of nutrition, health, wellness and training.
Here are a few questions that I'd like to share with my blog readers. Feel free to email me @ Trimarnicoaching@gmail.com with your questions, concerns or comments..I LOVE emails!

Q: I recently read about a Carbohydrate Intolerance test through Phil Maffetone's book on endurance training. Have you heard about this test? Have any of your athletes/clients performed it?

A: haven't heard of this test until now, but thanks for emailing me about it. I went to the website and all I can say is that it is a great way to jump start a cleaner way of eating.... but in terms of testing carbohydrate intolerance, I think this idea is just breaking down the "typical" American diet what it is doing to our nation. Please don't take this as an angry email, because it is not. From my perspective, all of his do's and don'ts and "feelings" for needing to take this test result from people over-emphasizing processed food. Simple as that. It's easy to blame "carbs, wheat and dairy" for food intolerances, GI upset and weight gain but rarely do you see a person with a wholesome, balanced diet, complaining of feeling awful from eating too many fruits and veggies. It's likely that fruits and veggies make up a small component of the daily diet, thus leading to feeling "awful" and the feeling of diet-out-of-control. Through a balance diet (that means portion control and recognizing the individual strengths and weaknesses in the diet, exercise routine and in life), I believe would would all be able to not "fail" at the carbohydrate intolerance test. With balance, we would all have better blood sugar control thanks to wholesome eating and we would end up with more energy and a better relationship with food.
The biggest focus on the diet righ now, is cleaning up the diet to include more wholesome food, rich in fruits and veggies (plant based meals) and then complementing the meals/snacks with portioned controlled whole grains, a variety of plant and animal-based quality protein (depending on your dietary preferenes) and heart-healthy fats.

I enjoy using the USDA plate method with my clients as I find this is the best representation of how to plan your meals without seeing food as "bad" or off-limit as well as to bump up the nutritional quality of the diet. The plate method doesn't include a spot for fat so I like to include it in the middle, making up 25-30% of the daily diet. Thank you again for passing along this site..I really appreciate it and I like learning about new "thoughts" on food.

Q:I am training for the Iron Girl in Boulder as my first tri. I have done a half marathon for the last two summers and I am ready to try something new. My questio is about bikes. I need an affordable bike that I can pull my kids around in the trailer with and train with and use in the event. Is this reasonable? Right now I am riding a bike I got off Craigslist and doesn't fit me properly. I know nothing about the types of bikes, etc. If you could give me just enough info to take to the store for a fitting or hit Craigslist with I would really appreciate it.

A: Thank you for emailing me! Congrats on taking the next step and entering the multisport world! I believe that life is all about challenging ourself and getting out of our comfort zone. You are a wonderful role model for your kids and I'm sure you are a great inspiration for your friends as well.
As for your bike question, I will be honest and say that this will likely be your first of many tri's so please keep that in mind when making any purchases with a bike. While a craigslist (or used) bike may fit your needs right now and may help you get through the upcoming race, it's important to get a quality bike (which can be found on craiglist but in the right measurements for you) that will keep you safe, injury-free and to keep you enjoying the sport.
First off, you can attach the kids trailer to any bike but for what you are describing, it sounds like most of your rides are for "fitness" for the time being. You can certainly train for a triahlon in spin classes as well as getting comfortable riding the a bike on the road. Therefore, a fitness style bike will be the best fit. You can still ride on paved trailes, side wallks etc. so you may want to seek a fitness specific bike.

If you are ready to jump into triathlons for a season but aren't sure if you are ready for the geometry and positioning of a tri-bike, I would strongly encourage a road bike which can be used year-round for fitness, leisurely riding and for training. I also recommend that all triathletes eventually purchase a road bike to break up the monotony of being "aero" and to encourage safe riding when training in group rides.

For sizing and fitting (which is most important), you will need to go to your local bike shop and have them size you and give you recommendations. This is my best suggestion for you so that you can find out your options for a bike. Don't let them talk you into a carbon tri bike or even a carbon road bike, unless you know 110% that is what you want (for the time being, I don't think it is necessary). The fitness bike is very close to a hybrid bike but it isn't as heavy as a hybrid and doesn't have the hybrid components such as suspension front fork or seat post. It is lighter and geometry is very close to regular road bike.
Here is the link to Trek fitness bikes page: http://www.trekbikes.com/us/en/bikes/road/fitness (I ride Trek and my husband is the GM of the Trek store so we are big fans of Trek) but of course you can buy a different brand ....but at least this will give you a look at what bikes you may want to consider
Again, don't be afraid to spend a little extra money on a new or gently used bike from a store that has a lifetime warrant, can give you the best fit bike as well as good customer service to give you tune-ups and help you out with changing tires, getting accessories, etc.

I hope this helps! Congrats and best of luck!
(Thanks to Karel for helping me with the technical bike components of this question).

Q: I do have a quick question I hope you could help me with. After workouts I usually make a shake, Soy milk, PB, banana and ice. I feel I need to add more protein to my recovery. I know many people use protein powder and have used it in the past when I played soccer.
My question starts because my daughter loves sharing the shakes with me and loves helping make them! If I were to add protein powder would it be a big deal if she still got her own little glass of it (she is 5) and basically are the powders safe for kids (obviously it is a small dose and she would only have some when I made a shake). Also what brand would you recommend and how much should I add?

A: Thanks so much for checking out my blog and for emailing me with your question.
That is great that you are making a recovery shake and it sounds yummy. I would recommend to include protein powder to bump up the amino acid content (aka "quality" of your protein that is being absorbed) as well as the usefullness of your "recovery" drink...especially if you struggle with getting adequate quality protein into your body during the day. Greek yogurt is also high in protein so this may work as well (I recommend plain 0% or non fat plain yogurt with no added sugars or artificial flavors).
Smoothies not only make a great recovery drink but they are also an effective way to eat a balanced "meal" in a drink. You can certainly take the typical USDA "plate method" and turn it into a yummy smoothie.

As for your recovery drink, before I make suggestions, it's important to know wha workouts you are using it for, in terms of recovery. I find that some athletes can just benefit from a glass of milk or 1 scoop protein and water (or milk) if the average training load is small on a weekly basis or the workout is less than an hour. There are also some opportunities when a recovery drink is more advantageous than others - in terms of what you are putting in it. The big focus is on the protein for recovery but if you were using it as a meal AND to recover, you can bump up the nutrition by adding fruit, veggies, milk, nut butter, seeds, oils and yogurt.

As for your daughter, I do not feel the protein powder would hurt her but I do not encourage supplement usage on children. Unless there is a reason to do so for medical reasons (advised by her primary care physician), your daughter would be just fine by using milk (or greek yogurt) and passing on the protein. Milk contains calcium AND vitamin D to help with bone growth, whereas most "milks" and yogurts will contain calcium and the protein content may vary. I personally use whey protein isolate (which is an animal protein) but if you would like a different protein to do the similar job, soy protein and hemp protein would be my recommendations. I have not found great success, personally, with pea or rice proteins (VEGAN) but they are other options.

To make your smoothie with your daughter (which is great!) I would first make her portion with ice and water and have her help you pick ingredients such as kale, spinach, carrots, pumpkin puree, nuts, seeds, yogurt, milk and nut butter. After you blend for her, then add your protein powder (and perhaps a bit more water to help with mixing) for yourself. But again, if you are only using your smoothie as a recovery drink, a glass of milk is perfectly fine (for calcium and protein) for recovery and to curb cravings later in the day (as well as overeating). And, unless the smoothie is being used as a meal replacement, I recommend a balanced "meal" to finish off the tissue repair and glycogen restoring process.
Thanks for the email and enjoy!

5-minute meal

2012-01-15T13:53:00.004-05:00

Although we should all strive to live a more balanced life, I know it can be hard at first to acknowledge that change is necessary. It's always fun for me to reflect with Karel (and through my old blog posts) on our own personal journey with nutrition and training. I can think back to when we were dating....we both trained twice a day, we couldn't go to bed without a bowl of ice cream and we ate out at least once a week (Panera was our favorite place). Almost 6 years ago, we didn't recognize the importance of eating for health for our main focus was on training and we had plenty of "excuses" to enjoy the foods that we craved.
As we started to enjoy a more wholesome diet, we found our cravings for sweets, processed "healthy foods" and starchy carbs begin to change and despite no considerable change in training volume, we slowly found ourselves gravitating towards more plant-based, "REAL" food meals. Of course, with me being a vegetarian, my diet was a bit more plant-strong than Karels, but with only meat and fish as the only differences in our diet, it was important for me to start bumping up my creativity in the kitchen.

Now, our build and peak training is more quality and less focused on volume, we are stronger, faster and more powerful than ever before (likely due to an increase in metabolism due to nutrient filled meals and frequent whole-food snacking) and I feel we are both really living life to the fullest.

I think it is important to understand that we are all in our own journey. While some of my creations impress even myself, I didn't always eat this way. Over the past 6 or so years, I have made very small changes in my diet which relfect my overall health and athletic performance. The funny thing, however, is that with every small change I always wanted to embrace a healthy relationship with food and to discover what it is in my OWN diet that will improve my triathlon/running performance as well to reduce risk for illness and disease. I can honestly say that I never want this journey to end. I love finding new ways to enhance my "creations" as well as finding ways to fill my body with a variety of nutrient-dense foods.

In your journey, consistency is key. You first have to be OK with change and to realize that it takes time for the body to respond to favorable changes. Next off, you have to enjoy your changes. Although I highly recommend dedicating 30-60 min a day, most days a week, to meal preparation (aka cooking at home), don't put so much pressure on yourself that your meal needs to be perfect.

Here are a few suggestions to prepare a head of time (or to have on hand) so you can make QUICK, plant-strong meals. Taking a little time to grill, defrost, or cook a few of these items can make your life a lot easier when it comes to making a wholesome breakfast, lunch or dinner.

Fruits and veggies
Any kind and lots of variety!
To save time:
Pre-chopped
Frozen (non salted)
Bagged/boxed lettuce

Protein:
Non fat milk (no sugar added)
Hard boiled eggs
Non fat yogurt (no sugar added)
Part-skim cheese or Cabot cheese
Tofu
Tempeh
Edamame
Beans
Nut butter
Nuts
Seeds
Seitan
Whole grains
Fresh fish and lean meat (for non vegetarians)
Tuna, sardines (for non vegetarians)

Whole grains
Make a head of time for easy portion control and to increase fiber content in the diet. I encourage 2-3 servings of whole grains a day.
Containing gluten (which is a protein): Wheat, spelt, kamut, farro, durum, bulgur, semolina, barley, rye, Triticale, oats (oats are gluten-free but may be processed with gluten)
Gluten-free: Corn, Millet, quinoa, brown rice, Montina, sorghum, teff, wild rice, oats
*If you are choosing to be gluten-free for reasons beyond celiac disease or gluten intolerance, it is important to include 2-3 servings of whole grains in the diet for heart health. Recognize that many processed Gluten-free products are high in sodium.

Healthy fats
I recommend 1/2-1 tbsp oil or 1/2-1 ounce fats (ex. nuts, cheese) at most meals so that at least 20-30% of the total dietary calories are from fat.
Avocado
Nuts
Seeds
(many proteins will contain fat to help meet needs)
From Mayo clinic:
Monounsaturated fat: Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.
Polyunsaturated fat: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds.
Omega-3 fatty acids: Fatty, cold-water fish (such as salmon, mackerel and herring), ground flaxseed, flax oil.

Enjoy my 5- minute meal!

Leftover grilled tempeh
Black beans (low sodium, rinsed from the can)
Spinach (bagged)
Tomatoes (roma, I chopped them)
Hard boiled egg (made ahead of time, I always have at least 1/2 dozen in the fridge)
Sunflower seeds
Onions (I chopped them)
Dressing: my current favorites are tahini paste, grapeseed oil and olive oil. Take your pick!
Fresh shredded mozzarella

JWEN fundraiser for 26.2 Donna and 110 miles

2012-01-13T17:01:00.007-05:00

Last night was one of the most amazing nights of my life. I am a firm believer that life is worth living to the fullest and to wake up every day wanted to succeed, smile, be positive, move our body, nourish our body and provide love to ourself and to others. It's important to surround yourself with people who give you energy and not take it away from you.

The night started with cocktails and networking with over 60 powerful women (and a few men) getting to know one another. There was a news station and a photographer in order to capture the highlights of the evening.

Once we got seated in our private room at Seasons 52, we each introduced ourself with our name and what we do. I was blown away by the STRENGTH in the room for you could tell with every introduction that each person was extremly passionate about her profession.

As we enjoyed a family-style dinner provided by Seasons 52, the JWEN organizer introduced the panel of speakers as well as the highlights of the event. The panel included
-Kellie Smirnoff (Epicman OVERALL winner, running a relay of 110 miles with her sister)
-Dr. Perez (the co-founder of the 26.2 with Donna and Deputy Director of Mayo Clinic Cancer Center. She is an internationally recognized leader in breast cancer research and the recipient of many distinguished awards for her ground-breaking work in cancer research)
-Jennifer Levinson (Senior Director at NBA Creative Services, a 10-year survivor and active breast cancer advocate. Jen has served on the board of the Young Survivors' Coalition and the Florida Breast Cancer Coalition Research Foundation and she is a recipient of the National Breast Cancer Coalition's Advocacy Award)
-Donna Deegan (News anchor, author, breast cancer survivor and founder of the 26.2 with Donna: The National Marathon to Finish Breast Cancer)
-And ME! 5x Ironman finisher, Clinical dietitian, Master of science in exercise physiology, coach.

This JWEN/110% play harder event raised over $7000 for breast cancer research and I have a feeling that the fundraising is only begining! Feel free to donate at the above link.

Me, David Green, CEO of 110% Play Harder, Kellie Smirnoff (EPICMAN OVERALL finisher)

My new AMAZING "boss" at Spa Me
, Dr. Townsend (owner of his own family practice with Baptist Medical Center)

The INSPIRING panel of speakers...what an honor to be part of this crew!!

The delicious food at Seasons 52!

Check 'em out!

2012-01-11T10:32:00.005-05:00

Karel and myself just love working out. We love a healthy dose of competition within our sport of choice and we are both getting more comfortable with stepping outside our comfort zone to reach our goals and dreams. However, as much as we love our sports and training to get stronger, faster and more powerful, we also respect the idea of training and believe that following every training session comes a strong emphasis on recovery and listening to our body, in order to be consistent with our balanced routine. Without a doubt, Karel, me and Campy just love being active every day of the week.

Health is not just a word in our house but a way of life. Thanks to a balanced routine and appreciation for exercise and good nutrition, we both feel young, are able to work towards personal goals, do not rely on medications to keep our body functioning and wake up every morning excited to see what the day will bring. You won't find us calling in sick because of illness (the last time I was "sick" in bed was in 2006 and one day of feeling awful in Dec 2009) and it's hard to complain about life when you are thankful for what you have.

I wanted to share a few things that are making me happy this week.....

Karel was Cloned!
!!

I could not be more excited about this new product by CEP. As two faithful athletes for CEP and for compression gear, Carla (The Jax Trek Store Rep) opened our eyes to a fabulous way to make compression completely customized for your body.
Karel was recently cloned and in this picture (below) he is sporting his NEW compression tights that are designed especially for his body.
The best part is that you get TWO pairs within the same year, all for one price!

Oakley Women Ideal Sunglasses

I just recently received another awesome shipment of sunglasses and a pair of snowboarding goggles from Oakley Women. As an Oakley ambassador, I feel the Oakley Women line of clothes and sunglasses really support the campaign of performing beautifully. What I love SO much about these glasses (besides the look of them and the wrap around lens) is that they are both sporty and stylish. Whereas many of my Oakley glasses are specific just to "sports" activity, I love that I can put on the Ideal if I am going for a walk with Campy or if I am going for an easy spin on my road bike. Also, from the website "Ideal has Polaric Ellipsoid™ lens geometry that optimizes your peripheral view and side coverage. As the sun beats down, it’s nice to know that the Plutonite lenses filter out 100% of UVA/UVB/UVC and harmful blue light up to 400nm."
I never have to worry about my Oakley's breaking if dropped or falling off my face. The Oakley line of sunglasses is durable, strong and made to protect your eyes no matter what you are doing.

Perhaps you haven't heard of Lozilu but I strongly suggest that you check them out!
Based on their mission statement: Spread happiness, health and fitness throughout the world by leveraging the familial influence of women. Support leukemia & lymphoma research to find a cure for blood cancers while helping cancer patients live happier lives.....what isn't there to love about a race series encouraging women to get out of their comfort zone, meet other health savvy individuals AND help raise money for medical research. Talk about a win-win-win situation!

Many years in the making....

2012-01-10T15:30:00.008-05:00

Believe that life is worth living and your belief will help create the fact.- William James

After months of preparation, I had my first day of one-on-one consultating at
Spa Me. Dr. Townsend, who runs his own primary practice with Baptist Medical Center approach me via a friend, to provide nutrition services for his patients. Upon much discussion, we created a great 6-month weight loss program as well. I had several clients today for weight loss and one for "clinical" nutrition and I am really looking forward to the future. This has been a dream of mine for a very long time, ever since I did my first "nutrition consultation" back in 2006. If you live in the area and are interested in a sports, diet, health or nutrition-related visit, please contact the Spa to book an appointment with me.
*The info for nutrition consultations is not updated on the website. However, the receptionist can answer all your questions for services and fees.

My journey to be an RD has been filled with lots of learning but more than everything, I've learned a lot about myself. I've really grown as individual and with a better understanding of the human body, I live a very athletic lifestyle with a very, very, VERY strong appreciation for MY body. When working one-on-one with a person, you aren't required to share everything you know. The most important part of counseling is to listen. To be able to empathize with a person and to be able to address both the strengths and weaknesses in order to help a person succeed AND help the client believe that he/she can succeed.

I've really enjoyed sharing this journey with Karel as well as my close friends and family. I have been showered with kind words and success stories from my athletes but nothing is worth it if I also don't believe in myself.

You see, life is years in the making. For when one door closes, another one opens. Sometimes we feel as if the door hits us smack in the face but really, we just need to step back and allow the door to fully open before we move through.

In order to move forward in life, you have to be able to be ok with change, challenge and the ability to TRUST yourself that you can succeed.

The other night I made a wonderful dinner. The day was about to end with a go-to meal of steamed broccoli, hummus and beans but once I got into the kitchen, my creativity got the best of me.

You see, I haven't always been so passionate about nutrition. OK, so perhaps the passion was always there but the appreciation for what I put into my body has been a work in progress. As an endurance athlete, it has been a fun journey to see how food impacts my lifestyle as well as my health and performance. When embarking on this journey many years ago, I had no set finish line. Over the past few years, I became OK with "time" and realizing that my goal to achieve a quality-filled life is ongoing but requires that I do not take any day for granted.

I hope you enjoy my latest recipe!

Baked Eggplant boats and roasted veggies

Assortment of veggies - ex. mini sweet peppers, garlic, onions, zucchini, chickpeas, broccoli
Olive oil
Seasoning of your choice - pepper, chili powder, sesame seeds (add at the end)

1) Bake at 425 degrees, after tossing in olive oil and sprinkle with seasoning.

Eggplant
2 egg + splash of skim milk
Bread crumbs w/ parsley and pepper
Part-skim mozzarella cheese

1. Slice eggplant into thin slices ("boats").
2. Lightly scramble egg and milk in large bowl.
3. Submerge each piece of eggplant into bowl to cover both sides.
4. Place on non stick pan and drizzle with bread crumbs
5. Bake in oven for 12-18 minutes or until egg firms and bread crumbs begin to turn golden.
6. Top with a little cheese and place into oven until cheese melts.

Base phase training - LSD

2012-01-08T15:52:00.003-05:00

A few months ago, I mentioned about my LSD training. No, it's not what you think.
LSD stands for LONG STEADY DISTANCE. Many people equate the base phase (which is the first phase of a periodized training plan, often following off-season and preceding the build phase) for LONG SLOW DISTANCE but rather, the focus is on steady distance.

I have two great articles that I'd like you to read as I feel it would be easier to pass along well-written advice and info, than to try to sum up the article in one blog.

What I will do, however, is give you a few suggestions as to how you can have a great year of training...starting NOW!
Whether you are training for a multisport event or just trying to get into shape, I'd like you to spend the next 4-6 weeks addressing a few of the following areas. Remember, training (just like nutrition) is a journey. You can not compare yourself to years past but rather, assess where you are now, focus on your current strengths and weaknesses and be consistent in order to experience gradual performance gains.

A FEW POINTERS:
1) STRENGTH TRAIN!!!! - Although I encourage this all year long, this is the BEST time to work on any muscle imbalances, to strengthen muscles and improve power (in a quick amount of time), to speed up metabolism and to increase lean body mass. I recommend 2-3 sets of 20 reps, using a weight that allows you to "feel the burn" around 17 reps. I recommend moving quickly through the exercises but controlled, slow movements within each set. I feel 20-30 minutes, 3 days a week is an effective use of your time to perform a full body workout of 4-5 exercises for lower and 4-5 exercise for upper body. Of my favorite exercises: Step-ups on a 6 to 20 inch block (moving up as you feel a gain in strength) either alternating or one leg at a time. Another exercise is a side plank with the top arm supporting your body with hand down in front of your body. Lift your top leg up and down to work on hip strength. Lastly, back extensions on a stability ball to engage and strengthen the lower back. I also recommend starting with machines to allow some assistance and to have a personal trainer or exercise specialist walk you through some basic exercises to evaluate form and to give recommendations. Once you feel comfortable, I suggest using the BOSU, free weights and any other equipment that allows you to isolate single muscle groups (for imbalances) as well as to strengthen the core. Flexibility and yoga is in addition to strength training, as often as you can.
2) SLEEP, STRESS, DIET - there is no better time than now to work on other areas in your life that may affect training when the volume and intensity increases in your upcoming build phase. Aim for a restful night of sleep and be sure that your training schedule allows proper recovery. If you aren't able to recover now with training, it is likely that come build or peak, you will be too burnt out (or injured) to find enjoyment in training or to experience gradual performance gains. Training should be fun all year round but of course, some workouts will require that you get out of your comfort zone (you'll be glad when they are over and for what you accomplished). The key is consistency so be sure that you are allowing time for other areas in your life that bring you happiness as well as addressing areas in the diet which may affect your overall health, body composition and training. Focus on your daily diet PRIOR to attempting to work on your sports nutrition (ex. training nutrition). Need help? See my services @ Trimarnicoach.com
3) Last, but not least...Address your weaknesses! So many athletes progress with training too quickly because they get too caught up in mileage. All of a sudden, the same routine from last season is in place..with the same weaknesses. Do you suffer in the pool or need help on your stroke? Work with a coach and dedicate an extra session in the pool to just drill work. Feel as if you need to build endurance in the pool? How about skipping your "long" run every other week and spending that time in the pool. Want to improve your run form? Don't be afraid to walk during your runs and dedicate a little time at the beginning and end of every run workout to your stride and form. Need help with cycling? Try riding with others to improve your confidence and practice riding in smaller gears, with a higher cadence. Don't be afraid to change up your routine! For example, for the past 2 months, I did 2 long rides every other weekend and did a short run after my Sat run. To adjust for run mileage, I didn't run longer during the week because I knew I had the weeks in between to run 2 times during the week and then a long run on those in between weekends. This is the time to be consistent so don't let the next 4-8 weeks go by and not address areas which will allow you to effeciently move forward with training, continuing to experience metabolic and physiological gains.

Questions? Feel free to email me @ trimarnicoaching@gmail.com

The Science of base training

The basics of base building

Pics from the Smoky's!

2012-01-06T13:39:00.007-05:00

Over the New Year, Karel, Campy and I had the opportunity to stay with our friends James and Jennifer Sweeney (at their cabin) in the Smoky's. If you are looking for a great get-a-way, with plenty of nature to keep you (and your camera) busy, Bryson City is A-mazing. Check out this rental, which James and Jennifer rent out. What a VIEW!!!

Despite the quick drop in temps as we made our 8-hour drive up North, I managed to stay comfortably warm (and in style) in my awesome clothing from the Oakley Women Gretchen Bleiler winter 2010 collection.
.

The fresh mountain air made for 4 exceptional good-night sleeps and I greatly enjoyed waking up to no alarm and with no plans. Purposely leaving my garmin watch behind, I welcomed a change of pace and no set schedule.

The two highlights of the weekend included me getting a mountain bike for the first time. Oh, and I rode it as well :)

Karel has been wanting me to try mountain biking for some time and although, in my head, I feel like I am a great mountaing biker ('cause it looks so fun!) I have always been a little scared to try it. Well, there was no better time than in the Smoky's, with Karel to give me pointers, to ride a mountain bike.

For over an hour, I climbed over 7 miles..up, up, and up. I had no choice but to quickly learn how to change the gears and to pedal quicker than I have ever pedaled before. Towards the top, I started to enjoy myself but as the road got steeper and steeper, I knew what was waiting for me at the turn around.

I told Karel, James and Jennifer (all experienced cyclists and MTBers) to wait for me at the bottom. SLOOOOOWLY, I made my way down the mountain. It was a lot colder going down and I quickly realized that you don't notice the puddles and wet spots on the way up, as you do on the way down.
Finally, I made it to the car and the gang was there waiting for me. Happy to be back at the car, I would say that with no falls, my first experience MTBing was a success and I look forward to doing it again.

The second highlight of the trip was hiking on the Tsali trail. Karel had gone MTBing earlier that morning in Tsali and wanted to take Campy and me to do some hiking. Without thinking as to how much/long we would hike, the scenery was beautiful and it was hard to notice time. Despite the sun beginning to set, Campy was our leader and a super-trooper for our hike. With around 7 miles and close to 2 1/2 hours of hiking, Campy earned his nap on the way back to the cabin. Karel and myself were so impressed with Campy as he didn't complain at all, during the entire hike. We just love that little guy!

I hope you enjoy the pics!

Zucchini noodles w/ orzo

2012-01-05T11:10:00.006-05:00

Campy and me on the Tsali trail in the Smoky Mountains. Karel, me and the Campster went for a 2 1/2 hour, 7 mile hike. Talk about loving life!

Yesterday I received an email from a blog reader early in the morning, after returning from my strength + swim workout at the Y. She told me about her newest creation of baked tomatoes and pasta topped with greek yogurt. I was so inspired that I couldn't wait to make something yummy in the evening.

I've learned over the past few years that we all have different body types with different needs. Depending on our training and lifestyle, it's important that we understand that nutrition and exercise is a never-ending journey.

I enjoy cooking for Karel as well as myself. Obviously, we both have different eating styles as I am a lacto-ovo vegetarian and Karel eats fish (over the past 2 months, Karel - on his own- decided to eat only fish and to eat meat only when he craves it. As of today, he has only had chicken once in the last 2 months and is filled with lots of TriMarni creations). Another difference between us is that we have different work routines which affect when we eat. We also both train differently, have different body compositions (ex. muscle mass), have different metabolisms and have different training thresholds which affect how we metabolize fuel. Having said all of this, there is one main thing that does not differ between the two of us. We both eat for health.

In a non-obsessive, non-lecturing kind of way, we both don't feel the need to have a list of what we can't eat. We do not talk about eating for calories or to weigh a certain amount. For when it is time to eat, it is time to fill our body with nutrition to increase longevity, reduce risk for disease and to improve the quality of life.

Whether you are a parent cooking for your family or living alone, we all need to prioritize a foundation of health when it comes to our nutrition. For once the foundation is in place, you can be sure that you can make small changes that will make a noticeable difference in your body composition and performance. I'd like to think of it like building a house. Creating the foundation of the house requires a lot of work and planning. When it comes to making the house look nice, you can always re-paint the walls, move around furniture, try out new appliances, etc. without worrying about the structure of the house. If the foundation of the house wasn't strong, what's the point of making the house look presentable if it is constantly struggling to "survive". Once the foundation of the house is made, you don't have to worry about it failing. For no matter how many times you "try out" new things within the house, the foundation will always be there to support your decisions.

We, as a society, put a lot of pressure on ourselves to eat a certain way. Eat this, not that is the common phrase as people are always questionning what to eat, when to eat and even how to eat.

Knowing that we are all in our own journey, I ask that you take the next few weeks to not worry about losing weight. Don't spend the time obsessing about the scale or looking a certain way but rather, work on your foundation. A diet built on plant based foods, along with balanced macronutrients such as quality protein, whole grains and healthy fats will not only allow you to form a healthy relationship with food but you will find yourself being able to listen to the body in order to understand exactly what it is that you need to "support" your active and healthy lifestyle.

I hope you enjoy my latest creation!

Zucchini noodles w/ orzo

Mini sweet peppers
Onions
Artichoke hearts (canned, rinsed well)
Tofu (firm and cubed)
3 Zucchini (small or medium size)
Olive oil
Orzo
Greek yogur

1. In large skillet, generously coat bottom of pan with olive oil and sautee peppers and onions on medium heat, tossing occasionally. Remove when veggies are golden and not brown.
2. Peel zucchini with peeler (cut off ends and toss away). You will need to press hard when peeling and you do not need to be perfect. When you get close to the center, you can thinly slice into "noodles" since it will be hard to peel.
3. In boiling water, place zucchini noodles and let cook for 5-8 minutes or until soft.
4. While zucchini is cooking, place orzo into boiling water (according to package) and let cook, stirring occasionally.
5. On same skillet as veggies, drizzle olive oil (or your choice of unsaturated oil) and grill tofu and artichokes until golden brown. Toss occassionally to cook evenly.

6. In shallow dish, place zucchini noodles (strained from water) and add veggies and tofu. Top with YOUR own serving size of orzo OR combine a little orzo into the mixture.
7. Top with greek yogurt and a dash of pepper. YUM!

Mini sweet peppers

Peeled Zucchini

Sauteed veggies

Veggies, grilled tofu and artichokes and zucchini noodles

Karel's plate - a little more Orzo than me but still with a colorful foundation of veggies and tofu.

My plate - a little orzo mixed in, but still with a colorful foundation of veggies and tofu.

Don't have a lot of time?
Time saving tips:
-Use your choice of pasta noodle or grain. Quinoa cooks super quick or you can use leftover whole grains or pasta.
-Use your oven rather than the skillet (425 degrees) to cook veggies and tofu (tossed in olive oil).
-Still pressed for time, use frozen veggies and defrost in microwave as you are preparing your choice of protein (ex. side of cottage cheese or beans) and whole grain (or pasta).

The 31-day MTC diet plan

2012-01-04T10:18:00.002-05:00

I always submit my Iron Girl articles at least 2 1/2 weeks in advance, in order to publish on the first of every month. In December, I knew exactly what I would write about for my January article. While the topic of resolutions and diets are common and easy to discuss, it was important to me that I didn't just give advice as to how to "stick to your resolution". I find it important to always look at the bigger picture and to address the many strengths and weaknesses in your current lifestyle that are affecting (either positively or negatively) how you reach your goals and live life.

I hope you enjoy my latest article from the Iron Girl Newsletter, also found at Irongirl.com

Need a little help with your daily or sports nutrition? Looking for a little structure with your exercise routine? Check out my NEW website for services and info about me and my philosophy on nutrition and exercise.

Trimarnicoach.com

The 31-day "MTC" Diet Plan
By Marni Sumbal, MS, RD, LD/N

Now that I have your attention with a catchy diet name and a specific length of time, are you going to make up the little less than half of the population who resolves to lose weight in the New Year?

When it comes to improving health, losing/maintaining weight and becoming more physically active, how many times have you said to yourself,

“I know what I am doing wrong and what I should be doing, but..... Oh well, I’ll be better tomorrow.”

Or, maybe you have no idea as to what it takes to feel your best at this point in your life?

Regardless if you have the knowledge, skills and tool-set to achieve good health, achieving weight loss results, reducing risk for disease and improving physical fitness, modifying lifestyle habits may be extremely difficult when done alone. Because there is no one size fit all approach to weight loss, improving health and changing body composition, why place all your trust in a diet book?

In order for you to feel and see long-lasting results without abiding by a structured diet plan or rigid weight loss routine, it is important that you Make Today Count by placing trust in yourself. According to John C. Maxwell in his book Make Today Count, “Good decisions help to create a better tomorrow, yet many people don’t appear to connect their lack of success to their poor decision making. Some people make choices, then experience negative consequences, yet wonder why they can’t seem to get ahead in life....No one says that good decisions are always simple, but they are necessary for success.”

It is easy to fail with dieting because you are always focused on food. The old dieting rules included weighing, measuring, counting, re-reading and over-obsessing. Today, we have cell-phone apps to help with all of that, along with long lists of made-up “good” and “bad” foods in order to “stay on tract”. And by the way, the food and body image obsessing will never go away on any diet. Although personal health, fitness and a greater sense of well-being may help keep you motivated at the beginning of your program, it is well-known that diets don’t work because they offer a temporary solution to an ongoing problem.

My personal philosophy in regards to nutrition is to learn how to develop a healthy relationship with food and to prioritize food that the body recognizes and knows exactly what to do with when consumed. By providing the body with a healthy, consistent dose of exercise, changing the food vocabulary and understanding how to prioritize plant-based meals in a wholesome and balanced diet, you will reduce the chance of feeling unsatisfied with meals (or missing old habits) as you find yourself with more energy and a new way of living life.

When it comes to making today count, it’s important to focus on the factors that have a significant impact on your current eating habits. Among the most common issues include:

1) Little understanding of individual calorie needs

2) Altered metabolism (and hormonal control) due to dieting, sedentary lifestyle or overeating/under eating

3) Uncontrollable blood sugar levels due to skipping meals or relying on pick-me-up high-carb/sugar snacks

4) Excessive food cravings as a result of improper meal/snack planning and emotional eating

5) Inability to control food intake (for multiple reasons)

6) Poor stress and sleep management

7) An unhealthy relationship with food

8) Little support from friends and family

9) An inability to recognize the need for food for fuel

10) Lack of emphasis on wholesome food and a balanced, plant-strong diet

To start your nutritional journey, it’s important to address the following topics:
1) Regular meal and snack planning (aka - a training plan for your nutritional needs)

2) Consistent exercise and strength training
3) A positive food vocabulary

4) The power of goal setting

5) Plant-strong, balanced eating - wholesome lean/low-fat protein, heart-healthy unsaturated fats, whole grains and a large emphasis on fruits and veggies.

6) An emphasis on a whole-food diet and a decrease in the consumption of processed, high-sodium, “diet/free” or “artificial” foods.

As you embark on this journey, it is important to always monitor/address how you feel on a daily basis. By focusing on what you CAN do on a daily basis (as in, TODAY), you will be able to make small, yet realistic changes, in order to achieve life-long “diet” success.

Starting today, start by working on the food vocabulary and developing a healthy relationship with food. Designate at least 2 rooms in the house (one being the kitchen and one being the bedroom) where you avoid negative body self-take and avoid using the words such as:
BAD
OFF-LIMIT
RESTRICTED
CHEAT FOOD
FOOD THAT MAKES ME FAT
SKINNY
FAT

Trimarnicoach.com

2012-01-02T20:04:00.004-05:00

Two years ago I dedicated an entire month on my blog to the New Year. It was a lot of work but I was passionate and determined to provide my blog readers with exactly what they wanted....quick advice for long-lasting results. Providing pratical, informational and realisic advice to gradually acclimate to the New Year was my goal and today, I still find myself referring people to my 2010 January month of blog posts. I invite you to check out my blog posts from 2 years ago, regarding
31 changes, starting with day 1.

Several years ago I wanted to have my own business and most importantly, I wanted my own website. A place to call my own.
I found it important that I dedicated my entire life to my education, FIRST, prior to creating a philosophy and deciding as to what services I will offer to help athletes and fitness enthusiasts.

It took 8 years to obtain my credentials and certifications but I still have a lot more learning to do. I believe it is better to keep an open mind and be accepting to change rather than believe there is only one right way to do things.

Year after year, I have longed for this day.

For the firs time ever.....
Introducing TriMarni Coaching and Nutrition, LLC

Thank you for visiting my new website (which will always be a work in progress as I plan to add more "recent news" on a weekly basis) and for passing it along to others.
Trimarnicoach.com

HAPPY 2012. May this be the year of YOU. For the next 12 months, believe that you CAN succeed!

Happy 2012!!!

2012-01-01T08:22:00.003-05:00

“The freedom to move forward to new opportunities and to produce results comes from living in the present not the past” -Brian Koslow

Welcome 2012 with a positive, can-do attitude and the desire to achieve results and meet your goals. Don't let another year go by, wishing you would have......

Make this the year of becoming the person you always wanted to be, for setting goals AND accomplishing them and for challenging yourself to get outside your comfort zone.

New Year Resolutions

2011-12-28T17:09:00.002-05:00

I was given the opportunity to be challenged this week. Challenged in a good way, that is.
Working as a clinical dietitian is always challenging, for each patient (regardless of diagnosis) has his/her own past medical history. Over the past 6 months, I have learned an amazing amount of information about the body as well as healthcare in general. I've gotten to know many of the nurses at BMCB as well as a few of the doctors. I started out seeing patients in med surge and once I got a bit more comfortable, I worked my way to seeing patients in the PCU (Progressive Care Unit). With each change in unit comes more difficult and complex cases and just this week, I was given the opportunity to assess, follow and treat patients in the CCU (Critical care unit).
Accepting this challenge also comes with responsibility as I am assessing and following patients who are on tube feedings, TPN, with decub ulcers, undergoing chemo/radiation, are sedated, are inbuted or are with a trach. I suppose you could say that the most critical patients are in the CCU.
There's a lot to understand when it comes to working with patients in the hospital and while some cases seem "easy", there's nothing simple about being admitted into the hospital after a visit to the ER.

I absolutely love being a clinical dietitian and I can't express the amount of info I have learned since wanting to become a RD. Thinking back, I told myself that sports nutrition and having my own business were the two driving forces in obtaining my RD credential, alongside writing a book and advancing my speaking and writing career.

I would never take back my experience as a dietitian intern and with only a few more days before I enter a new chapter of my life, with a New Year, I am extremely thankful to my friends and family for not giving up on me during the last challenging year of my life.

If you know me, you know I love a challenge. For my challenges are not too extreme but rather life-changing. I enjoy putting myself into situations that will make me a better person and most of all, allow me to really understand what life is all about.

For the New Year, I welcome you to give yourself a few resolutions that will challenge yourself to be a better person. While diet and exercise are two great habits to keep balanced in your life, it is important that you not be afraid to take yourself out of your comfort zone in order to become a better YOU.

1) Become a better planner...in all areas of your life.
2) Have a flexible schedule. Don't be afraid of change.
3) Relax. No really, RELAX!
4) Walk more, drive less.
5) Use your brain more and depend on/use electronics less.
6) Write more..with paper and pencil (if you don't have that, I think the stores still sell them)
7) Volunteer or give back
8) Do something that gets you out of your comfort zone, at least once a week
9) Don't be afraid to come in last or to fail with a new sport. Just by signing up, you are already a step ahead of others who are afraid to start.
10) Smile more often.
11) Don't judge people, gossip less.
12) Watch at least 1 reality show (or show that makes you laugh) per week.
13) Support, motivate and encourage those who you care about. Don't preach, just be a good friend.
14) Simplify your life so you have more time for you.
15) Worry less and have fun more often.
16) Say I love you and thank you...if you mean it, it can't be said enough.
17) Talk less, listen more. You can't listen with your mouth open.
18) Be less opinionated. Accept others for who they are.
19) Be more responsible, challenge yourself.
20) Never look back and say "I wish I would have". Live in the moment and make smart choices that will make for a productive tomorrow.

21) Cheerish your true friends and be nice to everyone else.

Too busy or too hungry?

2011-12-27T19:20:00.004-05:00

One of the most common complaints (err, excuses) that I hear from individuals is that they don't have enough time to cook meals. Over the past month, I have found myself wishing for a few more hours in the day and wondering where the time goes and if I can find it..... and get some back.

Two things that I prioritize at the top of my daily-functioning list are sleep and exercise. Both make me feel great, allow me to re-charge and help me feel productive. As my good sleep habits make for a consistent exercise routine, I must prioritize the food in my diet in order ensure optimal health and performance gains.

If you are coming home extremely hungry because of a rushed/busy schedule or you are coming home hungry after work, I would completly agree with you that it would be hard to cook a 30 or 60 min. meal. Sure, some meals can be prepared and consumed within 15 minutes but it's likely that most meals involve a little time for prep and cooking (or assembly).

Sometime ago, our society dismissed the idea that we need to make time to cook and eat at home. We (society) suddenly decided that there wasn't enough time in the day to take time for our health...but there is plenty of time for X (fill in the blank with what keeps you too busy to create a wholesome meal to provide nutrients to your body to help reduce risk for disease, help maximize performance and improve well-being). For my parents made time to cook for me and my grandparents surely cooked for my parents. I believe that it is necessary for our health to know exactly what we are putting into our body and to have control over how much we eat.

Earlier today, one of my former nutrition athletes sent me a picture of her lunch. She said that that it was yummy and it made her smile. I love these emails and I get them often. You have no idea how much I love it that people are taking pictures of homecooked meals because they are impressed or inspired by their own personal creations.

I think we all have an hour in the evening. No matter how busy we are, if you are cleaning the house, watching TV, playing with kids or catching up on emails...it's like you can find an hour in your evening (or morning) to prepare a few meals.

If you have an hour, that's great! However, can you spend that hour cooking a meal when you are extremely hungry after you come home from errands, work or extracurriculars/workouts? NOPE!

You must set yourself up for good behavior. One of my easiest suggestions is to plan for a pre-meal snack. Nothing big but enough to curb cravings and hunger. I like to snack on veggies as they are nutrient dense and don't pack a lot of calories (but rather a lot of nutrition). However, I am also a big nut lover and enjoy snacking on a few walnuts and almonds as I am chopping produce for my upcoming meal. The idea is to not obsess about calories in the pre-meal snack but to keep it small and satisfying enough, to hold you over to ENJOY cooking a dinner meal (as well as preparing extra for lunch the next day).

Although a pre-meal snack can help calm down your tummy as you look forward to making a yummy creations, preventing cravings, overeating and quick eating start as soon as you wake in the morning.

In a former blog post I discussed about making a plan for your eating...just like you have a training plan. I recommend focusing on your "sports nutrition" in order to properly fuel and recover from exercise FIRST and then plan the rest of your day. As you focus for balance in the diet, with 3 fabulous meals (starting with breakfast or a protein-rich snack within 90 minutes of waking if not working out) and several snacks to fill in nutrient-gaps, always think back to previous meals and snacks to keep your diet filled with variety.

As I was cleaning my place, folding laundry and packing for our trip to the NC mountains this weekend, I prepared the most simple and best-tasting meal (no joke, it was SO yummy!) with NO ADDED INGREDIENTS!

I hope you can find a little time in your day to prepare a homecooked meal. Remember, aim for progress, not perfection....if you struggle with cooking at home, start with 1 simple meal with a base of frozen veggies (which offer similar or sometimes better nutrition value compared to fresh) or pre-chopped produce.

I hope you enjoy my fabulous meal....so glad I made leftovers for work tomorrow (for both Karel and me!).

Ingredients:
Brown rice (cooked in water on stove and then "browned in oven" for 10 minutes
Red potatoes (tossed in olive oil and cooked at 425 degrees. Sprinkled with parsley, chili pepper and a dash of sea salt)
Veggies (Green and Red bell peppers, onions and steamed broccoli - tossed in olive oil, cooked at 425 degrees and sprinkled with sesame seeds and no salt seasoning).

Because Karel and me both have different nutritional needs, this meal allows for everyone in your family to choose their own portions. I added 1 hardboiled egg to my meal to go with the brown rice (I didn't have beans but that would make for a complete protein) and then served mostly veggies in the middle of my plate and added the red potatoes to the side of my dish. YUM!

Veselé Vánoce and Happy Hanukkah!

2011-12-25T19:08:00.010-05:00

Wishing everyone a happy holiday from the Sumbal household!

Sporting my new LG jersey...hopefully by now, you know how much I L.O.V.E. Louis Garneau!

Karel rocking one of his two new pairs of Oakley's and his new Road ID Elite.

We had a very merry Czech, Jewish celebration last night and it was filled with yummy homemade food, family traditions, a few special gifts for Karel and me (I feel like I have everything I need in life..can't ask for much more!) and Campy getting way too many gifts :)

Homemade Czech cookies and candy from Karel's family in Czech. Thank you (Dekuji)!

My homemade Vánočka (Czech Christmas bread) which is nothing compared to the real thing but at least I try, every year. Karel also made his mom's traditional potato salad w/ pickles, parsnips, celery root, carrots, potatoes and peas...which is SOOOOO good! Carp is the traditional fish in Czech but Karel made a breaded tuna steak for him and breaded tofu for me. YUM! I added asparagus for a little color to the plate, made with olive oil, garlic and sesame seeds (my mom's recipe).

Presents!

Karel's new book...made for a European bike lover!

A page just for Campy!!

I guess he was a bit too tired...

I guess after my morning group ride and Campy miles, we were all a bit tired!

Hope you enjoyed the weekend!

26.2 Donna - upcoming talk!

2011-12-23T12:31:00.007-05:00

Shortly before the Ironman World Championships in October, I applied to be a 110% Play Harder Ambassador. If you haven't heard of the company or discovered their amazing line of products, I highly recommend checking out the 110% Gear as well as the limited edition breast cancer clothing.

As an ambassador for 110%, I am proud and honored to be part of this upcoming event at Seasons 52 with an amazing panel of inspiring women.
This event will be a fundraiser to support a high-impact fundraising effort for the 26.2 with Donna: 110M for 110K

Although I will not be running the 110 miles, I will be racing the 26.2 Donna in Feb, here in Jacksonville, for 13.1 miles (the half marathon). As I will be running 13.1 miles with thousands of inspiring athletes, a group of 110% runners will cover 110 miles (on foot!)to the marathon finish of the 26.2 with Donna in an effort to raise $110,000. If they can achieve that goal of raising $110,000, the 26.2 with Donna should be able to meet the Weaver Family Foundation's $100,000 challenge. That would nearly double the contributions raised to fund ground-breaking breast cancer research and to provide financial support to women undergoing treatment for breast cancer!

If you are interested in supporting this cause, there are two ways of doing so...
1) Attend the following dinner (with cocktails included) on January 12th, where proceeds will go directly to 26.2 with Donna.
The evening includes the following speakers:

Donna Deegan
News anchor, author, breast cancer survivor and founder of the 26.2 with Donna: The National Marathon to Fight Breast Cancer.

Kellie Smirnoff
Accomplished endurance athlete, ultra marathoner, EPICMAN competitor (that's a triple ironman!). Kellie and her sister Heather will team up for the 110M for 110K, each running 110 Kilometers to the marathon finish.

Marni Sumbal
Exercise physiologist, registered and licensed dietitian, coach, writer, speaker and 5x Ironman finisher. Marni will provide advice about how we can all ensure our best performance on race day.
(I will be giving a short power point presentation on nutrition, exercise and creating a foundation of good health).

Jennifer Levinson
Many of you know that Jen is a Senior Director at NBA Creative Services, but she is also a 10-year survivor and active breast cancer advocate. Jen has served on the board of the Young Survivors' Coalition and the Florida Breast Cancer Coalition Research Foundation and she is a recipient of the National Breast Cancer Coalition's Advocacy Award. Jen will give us her personal perspective on the importance of providing funding to ground breaking research like the Herceptin trial that she participated in at Mayo.

The event will be held in Jacksonville, at the Town Center, at Seasons 52.
Seasons 52, who focuses on providing a Fresh Dining Experience that Celebrates Living Well, is the perfect venue for this event and will be sponsoring the event. Because of their generosity, most of the $110 charge for the evening directly to the 26.2 with Donna.
A portion of the $110 for the evening will qualify as a tax-deductible donation, and we will provide a receipt to all registered attendees.

For your convenience, here is the link to the
Paypal payment page
Please RSVP to Lori Adams @ ladams@hvadvisors.com

2) If you can not make it to the event, you can still donate at the following site. Feel free to donate under any name as all of the money will be given on behalf of 110% Play Harder. Here is the link to the 110M for 110K event website: 110M for 110K

Any questions, please don't hesitate to email.

Do you live an active lifestyle and are a breast cancer survivor? Do you know someone (friend/family) who has accomplished an athletic event after being diagnosed with cancer?

I would love to provide the name of YOU or someone that you know, who has turned tragedy into triumph by partaking in a running/walking, triathlon or biking race after being diagnosed with cancer. In the comment section, please provide the name (you may use initials if you choose) of the survivor and race event (and location) so that I can include it in my talk on January 12th. I will only be including names
but feel free to share your/a story if you'd like.

"It's not the years in your life that count. It's the life in your years." ~Abraham Lincoln

A year in pics...

2011-12-22T11:24:00.016-05:00

A new business, another year for making memories and continuing my journey for living a quality-filled life and the year in which I move out of the 25-29 age group.

As I close 2011, I'd love to share a few pics as I reflect on an amazing, life-changing year.....

Finishing my 10-month Dietetic Internship with 13 amazing weeks at St. Vincent's Hospital

Karel finishing the 2011 Athens Twilight Criterium

Celebrating my brothers' graduation from Carnegie Mellon Business School and his new job at Ernst and young

Spending time as a family...a very active family

Dedicating an entire month to preparing for the RD exam...and passing on my first attempt

Being selected among hundreds to be an Oakley Women Ambassador and performing beautifully with my new friends and family in Napa Valley for the Oakley Women Fitness retreat.

Getting my first job as a RD at Baptist Medical Center Beaches, as a PRN Clinical Dietitian.

Putting my 8 years of education (BA in exercise science with a minor in psychology, MS in exercise physiology and Registered and Licensed Dietitian) to good use as an aspiring writer, hopefully book author and speaker.

Being able to coach an amazing group of inspiring athletes and support Karel during his cycling season, as he becomes Florida Cup Pro 1,2 Series Champion for the 2nd year in a row.

Celebrating my 3rd year of marriage (and fun) with my best friend

Crossing my 5th Ironman finishing line and competing in my 2nd Ironman World Championship and being able to share this experience with my parents and Karel...as well as 1500+ other amazing athletes, blog followers and Facebook friends.

Enjoying a 10K and Half Marathon PR just 5 and 8 weeks after Kona. Also, discovering that Karel can run...really, really fast.

My first triathlon in 2004...Remember that life is a journey and that with every day, there is something exciting about a change, a challenge or an obstacle. Why be ordinary when you can be extra-ordinary?

Life is challenging

2011-12-20T16:08:00.008-05:00

"I think dogs are the most amazing creatures; they give unconditional love. For me they are the role model for being alive."
-Gilda Radner

Campy is lucky to have Karel and me...but then again, I think WE are the lucky ones

I will be working most of this week and all of next week at the Baptist Medical Center Beaches. I am always so amazed as to what I learn while I am at work and the appreciation I have when I leave work. Cancer diagnosis, new tube feeding regimes, on-going testing, round the clock medications and painful symptoms. These are all things that I am sure none of us wish to have in our personal life, yet we often take for granted that good health is often in our control.

I believe we are all on a journey in life and that we need to see every day as a new day to be OK with change. Change was always something that was very scary for me. I always loved being in my comfort zone. Looking back at my life, I sometimes I wonder where I would be in life, if I didn't accept change as something good. For change brought challenges and an ability to work hard for what I want in life. For change has brought me love, happiness and a great appreciation as to how I want to live my life. Change has allowed me to cross 5 Ironman finishing lines, graduate with my Masters and have the credential of Registered and Licensed Dietitian, behind my name. Change is not easy but if we keep doing the same things, we should expect the same results.

After working at the hospital today, I watched this link sent from my best friend Jennifer. Ever think that life just sucks, is too hard or there aren't enough hours in the day to eat right, exercise or get enough sleep?

Do you ever lay down at night and feel grateful for a tomorrow? Are you thankful for the things you have in life? Do give the same respect to your body, as you do for others?

I've learned that weight loss and "healthy" eating is far beyond calories and good and bad food. I've learned that in order to succeed as an athlete (and improve fitness), there must be consistency..for one will not succeed with a "perfect" training plan, if the training plan increases the chance for sickness, illness, overtraining, more sleep, little time to recover and not enough time to fuel the body for proper health.

Wouldn't it be wonderful if you could instantly remove pressure to be perfect. Pressure to do exactly what you think you should be doing on an every day basis? How about the fun side of life....feeling great for what you can do today and what you are looking forward to, tomorrow.

I'm sure many people would give anything for certain parts of your life, that in your eyes, seem boring, hard, easy or challenging. Is there a key to success? Well, I believe that life requires work and certainly comes with challenges. How about welcoming the ability to work for what you want in life and being able to address weaknesses that are causing you to feel inconsistency.
If you are pretty certain that you have "a tomorrow", LIFE can only get better... if you let it. What if you didn't have "a tomorrow"?

Inspired by determination

HCG for weight loss...

2011-12-19T07:31:00.004-05:00

Not any more.

HCG off the market

Diet fads, weight loss pills and meals plans don't help. They only confuse you, restrict you and make you feel obsessed, unbalanced, extreme and overwhelmed. Think about training..what if you were told that there was only one way to train and you had to do the same thing everyday. Oh, and everyone you know was going to do the same thing as well because there is only one way to do it correctly.

Flexibility and an open mind, along side an ability to customize training and nutrition allows freedom and a sense of balance.

I am constantly learning as a dietitian and exercise physiologist. As I launch my new business in T-minus 12 days, I have really enjoyed furthering my understanding of the human body and how it reacts to food and exercise. More so, I have really enjoyed working closely with Karel and discussing, in great detail, as to how our personal philosophy's on food and exercise will be displayed in my nutrition and coaching business. I believe that the best way to help others is to not believe there is a "RIGHT" way to do things but rather, keeping the process fun and enjoyable in order to allow a person to feel success in all areas of life...not just in diet or training.

I do not believe in meal plans and I do not believe writing pre-built endurance training plans. There are certain areas that I draw the line, knowing that there is not just one way of doing things, when it comes to changing dietary habits to support body composition changes or health gains OR to improve performance (or to cross an endurance finishing line).

What makes for a successful athlete or fitness enthusiast? In a few sentences, here's my list.....
-A diet balanced in quality protein, whole (unprocessed) grains, healthy fats and a rich amount of fibrous fruits and veggies.
-Water as primary fluid choice
-Healthy relationship with food
-Emphasizing whole foods as the bulk of the diet, prioritizing fruits/veggies as the foundation and focusing on the individual strengths/weaknesses in your diet to meet your individual goals
-Not having rules in your life but being OK with change
-Strength training 2-3 times per week, specific to sport, stability and muscle imbalances
-Quality approach to training
-Massage, visualization, compression and anything else that encourages proper recovery from exercise
-Consistency and enjoyment for diet and training
-Proper sleep on most nights of the week
-Stress management
-Surrounding yourself with people who give you energy, not take it away from you

Happy Friday!

2011-12-16T09:11:00.001-05:00

Campy reminds me that every day, we have the choice of having a good day or a great day.

"If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings." -
Susan Polis Schultz

Do you have a reason to live for today?

If so, then you are far from a bad day.

"Deal with the bad days quickly, move on in a positive manner and realize that YOUR bad day could be someone's BEST day."

Keep in mind that your attitude will drive you and that one negative experience should not be seen as a streak of bad luck. Most people recognize bad days because they are often among many, many good and great days. Everyone has an "off" day...but it is never a bad day when you can love, live and make choices that will encourage a better tomorrow (and later today).

Happy Friday and don't forget to thank your body!

Happy Friday!

2011-12-16T09:11:00.000-05:00

Campy reminds me that every day, we have the choice of having a good day or a great day.

"If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings." -
Susan Polis Schultz

Do you have a reason to live for today?

If so, then you are far from a bad day.

"Deal with the bad days quickly, move on in a positive manner and realize that YOUR bad day could be someone's BEST day."

Keep in mind that your attitude will drive you and that one negative experience should not be seen as a streak of bad luck. Most people recognize bad days because they are often among many, many good and great day. Everyone has an "off" day...but it is never a bad day when you can love, live and make choices that will encourage a better tomorrow (and later today).

Happy Friday and don't forget to thank your body!

Orange walnut biscotti's

2011-12-15T11:59:00.003-05:00

Tis the season of holiday parties

and cute pics of Campy

Last night was the end of the year Hammerhead Triathlon Club party and was catered by the Pita Pit. The falafel and hummus pita's were delicious! The party included a cookie contest and I was excited to come up with a new creations to bring to the party. Knowing that I am not a baker and that my "healthy" creations do not compare to the decadent taste of chocolate covered peanut butter balls, Andes-mint chocolate chip cookies and Scandinavian powdered balls....I figured that I was baking for me and Karel and I knew that my coffee-loving husband would LOVE my biscotti's.

Although only a few people at the party commented that they liked my creation (I'm surprised people tried them as they were sitting between chocolate chip cookies and my favorite...carrot cake!), I am positive that you will enjoy them as a crunchy treat, not loaded with butter, sugar and oil. So while we all welcome a few occasional treats around the holiday's, I invite you to try to make these biscotti's as a healthy alternative to keep your blood sugar levels in check.
Although baking requires a bit more "science" in terms of having the right quantity and mixture of ingredients to create the final product, my intent with my "Creations" is to not focus on reducing calories, fat, carbs, sugar, sodium, etc. and to promote an item as "low cal, low sugar, low etc." nor do I feel the need to add "diet" foods to my meal in order to reduce calories. My goal and hope for you, is that you will spend more time and energy focusing on adding nutrients and nutritional value to your meals and onward, to your body.
I find that when I create meals and a few blog-worthy desserts with wholesome ingredients, there is little need to "worry" about the nutrients that so many feel are necessary to control, in terms of controlling weight and reaching fitness gains. From my own experience and through working with others, there is something so magical that happens for both mind and body when you not only take pride in your creations but you build a meal from primarily wholesome ingredients.

As you are waiting for your biscotti's to bake, here's a blog I did in 2008 on
clean and healthy eating

Orange Walnut Biscotti's
1 cup whole wheat flour
1 cup all purpose flour
1 tsp baking powder
1/4 tsp salt
1/2 cup sugar

2 eggs + 1 egg white
1 tbsp plain yogurt (non fat)
1 tbsp orange zest (wash the orange before zesting)
1 tsp almond extract
3 tbsp chopped raisins
1/4 cup chopped walnuts

1. Preheat oven to 350 degrees.
2. Combine dry ingredients in large bowl.
3. Beat eggs, yogurt, zest and almond extract.
4. Add liquid to dry and beat on low.
*After a few minutes of beating, I removed the beater and mixed by hand until flour was well combined.
5. Fold in raisins and walnuts.
6. When ingredients are well combined and flour is mixed in very well, lightly rub olive oil on a non stick baking sheet.
7. Take pieces of the dough and roll with hands (may need to use a little water or cooking spray on hands to prevent sticking) into logs (about the size of your pointer finger) and press down to make the shape of the biscotti.
*After 20 of them, I was tired of making the logs so I decided to just roll them in my hands so that they were more like large pretzel sticks.
8. Bake for 20-25 minutes or until lightly brown on the bottom and snap when broken in half.

*I made a cranberry dipping sauce to go along with the biscotti's. This is where you will likely need to adjust recipe by taste because I used 1 bag cranberries and only 1/4 cup sugar (cooked according to package of cranberries) so the sauce is a bit tart but we like it that way (and use it in smoothies, oatmeal and with PB).

Iron poppers and Seasons 52

2011-12-14T10:44:00.004-05:00

Unbeknown to many, I spend a lot of time researching information for my articles. This article (on Iron), specifically, took a lot of time in putting together. What a complex topic!! But that's ok...all it took was a little time in my kitchen to come up with one of my most favorite recipes EVER!!! My editor and I are calling them "Iron poppers" but feel free to call them what they are.....Iron balls!

A friend of mine, Jennifer Hutchison, RD, commented that she made a similar recipe in 2000 when she made something wholesome and easy to carry for her friends who were training for an Ironman. She called them Iron Ballz.
Jennifer reminded me that we have a similar product on the market... "POWER BITES"!! Although my intent wasn't to re-create a sports nutrition product, I guess my idea to combine several non-heme foods in a food processor and roll them into a ball, is a great "powerful" snack!

I hope you enjoy them and if you want to make them a little less sticky, be sure to keep them in the refrigerator and perhaps, roll them in oats prior to putting them in the 'fridge.

Last night, Karel and I joined the other 3 dietitians from my work (Baptist Medical Center Beaches) and their hubby's at Seasons 52. This restaurant just opened in the Town Center here in Jacksonville, FL and was a perfect place for 4 RD's to celebrate the holiday season. If you have the opportunity to go to Seasons 52, get ready to be inspired!! This restaurant is a fresh grill and wine bar, that provides a "fresh dining experience that celebrates living well".

guests feel the freedom to indulge in a complete dining experience, including our custom flatbreads and signature mini-indulgence desserts, while still feeling good about themselves and their dining choices.

Here's a little about the menu from the website:

We use natural cooking techniques such as wood-fire grilling,
brick-oven cooking and caramelizing vegetables to let the natural flavors shine through. And we execute precision with seasoning, and oil with control and care to ensure just the right amount is used to bring out the great flavor profiles. An added benefit to this style is that our menu items are naturally lower in calories. In fact, we make a promise that nothing on our menu is over 475 calories. The result is great tasting, highly satisfying food that just so happens to be good for you!

Our Dinner Menu evolves with the season and features broadly appealing signature guest favorites. Guest favorites include the Cedar Plank Atlantic Salmon, Caramelized Sea Scallops, Garlic Chicken Flatbread, Roasted Crab-Stuffed Shrimp, Ripe Plum Tomato Flatbread, Grilled Rack of New Zealand Lamb and the Char Crust Filet Mignon. This menu is designed to offer something for everyone, featuring a precise balance – no more and no less- of what needs to be featured every day. It is approachable and easy to navigate with straightforward terminology and accessible price points.

Our Specials Menu features specials and new market inspirations 52 weeks a year. It features the future of Seasons 52, offering guests the adventure of tasting fresh infusions and flavor combinations which feature ingredients at their peak of freshness and flavor profile. Because the Specials Menu is constantly evolving, we keep it flexible and nimble enough to change on a moment’s notice.

We’re enormously proud to be the pioneer, originator and founder of the mini indulgence. And we’re flattered that other restaurants are trying to emulate what we have done. The whole concept of the mini indulgence is just that- indulgence in a smaller portion size. Our desserts are designed to feature high-impact flavors and top quality ingredients, such as Belgian Callebaut Chocolate. We make the real thing… dessert… in all its decadence, and then we put it into a shot-size glass. So our guests get to have all of the pleasure and none of the guilt- along with the chance to try more than one in a visit!

I speak a lot about plant based eating in order to create a solid nutrition foundation for overall health, wellness and to support the demands of physical fitness. But I also believe in my saying that "if you eat well most of the time, you don't have to worry about the rest of the time". Holidays, special events, celebrations and occasional treats are all "welcomed" opportunities that should not make a significant impact on your personal fitness and weight goals, so long as you are focusing on the small consistent habits that make for a lasting life-changing journey.

Because we do not eat out but more than a few times per year (primarily when we travel or for our anniversary), I typically look forward to something "different" that I wouldn't normally eat on a daily basis. I love a warm brick oven fired pizza veggie burger on fresh bread or a mexican-inspired tofu wrap. I love to support local and family-owned restaurants and primarily eat at chains only prior to a race (ex. Outback!). It just seems silly for me to go to a restaurant and order a (expensive) salad similar to what I would eat on a daily basis. Also, due to fact that many restaurants lack the concept that in order to keep the vegetarians happy as well as others who see eating out as an opportunity to add more nutrient density to the diet, a bowl of greens topped with veggies will not do the job! A plant based diet is simply the foundation of our daily diet and should be complimented with lean/low fat protein, whole grains and healthy fats. Sadly, most "marni-friendly" meals at restaurants leave me un-satisfied after the meal...and I cringe when I look at the prices (especially when I have to order a meal without the meat but I still have to pay full price).

Well, I was pleasantly satisfied after my meal last night. The Farmer’s Market Vegetable Plate with butternut squash, grilled ponzu tofu and toasted almond tabbouleh was one of the most amazing-tasting "creations" that I have ever consumed. Every part of this meal had my taste buds jumping up and down and I was in total "plant-based" heaven as I consumed this meal.

What's the best "plant-based" vegetarian (aka "animal-protein" free meal that you ever ordered at a restaurant? Please share your comments of your favorite restaurant and meal below. If you asked for substitutions or add-on's, include those as well!
Let's see if we can get 52 suggestions for some "rest of the time" creations! Your suggestions will likely inspire me to get creative in my kitchen!

Tabouleh and gluten-free grains

2011-12-13T12:20:00.002-05:00

There's not a week that goes by where I don't get at least one email or face-to-face question about gluten-free and grains.

I always learn an incredible amount about the human body, every single time that I step into the Baptist Medical Center beaches (where I work as a PRN clinical dietitian). Since becoming a RD, I have a new found respect for the body and how irrational it is to think that one must avoid certain foods without having an underlying reason to do so. Working with patients who have serious reactions to gluten due to the diagnosis of celiac disease, makes me appreciate my body and how amazing it is on a daily basis.

It is apparent, however, that the human body is not like what it once was in decades past....nor are our food choices. Due to the high intake of processed foods (specifically high sugar, high fat and high sodium foods as well as artificially flavored, "diet" foods), the body is constantly fighting foods that are consumed in an un-natural form. More so, the average diet lacks adequate consumption of fruits and veggies to promote optimal health...thus my belief that we should consume a "plant-strong" diet not to avoid meat but to rather promote optimal nutrient consumption.

It doesn't surprise me that the human GI system is working overtime and many people are experiencing symptoms of bloating, inflammation, diarrhea and constipation. While it's easy to blame "gluten" for this reason, perhaps we should recognize that an increase consumption of processed foods, processed meats an over-consumption of "energy" products have contributed to an over-worked and weak GI tract.

One thing that saddens me with the current Paleo-diet fad, is the elimination of whole grains (NOTE: this is only one of my concerns as I do not feel the diet is beneficial to health, performance or a healthy relationship with food in it's strictest form). In a recent November issue of TODAY's DIETITIAN (Vol 13, No 11), there was a great article on Gluten-free grains (p. 28).

The article is specific to patients who have diabetes, celiac disease, gluten intolerances and dermatitis herpetiformis and encourages RDs to help educate this certain population on how to incorporate alternative whole grains into the diet. I find this an important piece of information because as a RD, I do not feel it is my job to tell you what to remove from the diet, without an underlying issue negatively affecting your overall health. When it comes to weight loss, performance gains or body composition changes, eliminating gluten is a simple answer to a complex problem as removing breakfast cereals, pancakes, bread, muffins, cake and crackers from the diet will ultimately encourage weight loss due to the reducing of refined flours and total carbohydrate consumption. However, there are more practical and balanced approaches to feeling better and losing weight, than eliminating a food group (or opting for a processed "gluten free" version) and not accepting the bigger issue of learning how to plan a balanced, whole-foods diet to support optimal performance gains and to encourage an improvement in overall health.
Here are some common alternative (most gluten-free) grain options that will help boost cardiovascular health, along with helping you feel more balanced with your overall diet.

-Amaranth
-Buckwheat
-Corn
-Brown rice
-Wild Rice
-Barley*
-Bulgur
-Oats (sometimes safe in a gluten-free diet)
-Millet
-Montina
-Quinoa
-Sorghum
-Teff

*Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale.

Here's a wonderfully delicious Tabouleh recipe that I made last week. Karel absolutely loved it! I find that when trying new foods or a new way of eating, having variety in a meal will help excite and please all taste buds and will help promote balanced eating habits without fear of "failing" with a new style of eating.

Tabouleh recipe
Bulgur
Chives
Mushrooms
Tomatoes
Parsley

1. Mix bulger and water according to package (depending on number of servings). Plan for leftovers as bulger has an almost identical nutrition profile to oatmeal and makes for a delicious breakfast with nuts and fruit.
2. While bulgur is cooking, combine 1 cup chopped mushrooms, 2 large roma tomatoes (chopped) and 2 large chives (chopped) in large bowl. Mix together as you add 1/4 cup dried parsley (may use fresh if you want).
3. Combine bulgur and mix well.

To go with your Tabouleh, I made a delicious salad w/ orange slices, grapes, romaine lettuce, feta cheese, hard boiled egg and sunflower seeds. I then took a serving of Tabouleh as the topping to my salad and finished the presentation with 1 sheet of an Egg Roll wrapper (see recipe from last week where I made Tempeh egg roll wrappers) and baked it in the oven (cut into 4 triangles) for a few minutes at 350 degrees. This added a nice crispy crunch to the salad since many Tabouleh meals (or recipes) call for pita bread to go with the whole grain Tabouleh.

Enjoy!

(I LOVE my pink measuring cups...they were worthy of a picture)

Passionate about nutrition?

2011-12-12T12:59:00.005-05:00

Or, are you in need of some nutrition guidance/help.

Have you ever been placed on a diet, been given (or ordered) a meal plan or told what not to eat by a nutritionist, health coach, triathlon/running coach or nutrition-passionate individual? More so, did you pay that person money for their service? Some say they are too busy or don't want to spend the money on obtaining the Registered Dietitian credential....some don't consider the risks (ex. healt...h of the consumer and individual possibility of being subjected to prosecution for practicing without a license) of providing nutrition advice without having the proper qualifications, education and knowledge. Although we have very strict laws (which I hope will get stricter in the new year) in the state of Florida, do yourself a favor... 1) be aware of who you are obtaining advice from if you are in need of dietary help (including "sports nutrition") 2) If you giving out advice, why not become a RD? You will NOT regret the challenging and mind-opening educational experience as it it the most valuable credential you can obtain if you are passionate about helping others. Please contact me with any questions.

Florida laws on providing nutrition: PART X
DIETETICS AND NUTRITION PRACTICE

I found this section vary interesting...
468.517 Prohibitions; penalties.
(1) A person may not knowingly:
(a) Engage in dietetics and nutrition practice or nutrition counseling for remuneration unless the person is licensed under this part;
(b) Use the name or title “dietitian,” “licensed dietitian,” “nutritionist,” “licensed nutritionist,” “nutrition counselor,” or “licensed nutrition counselor,” or any other words, letters, abbreviations, or insignia indicating or implying that he or she is a dietitian, nutritionist, or nutrition counselor, or otherwise hold himself or herself out as such, unless the person is the holder of a valid license issued under this part;
(c) Present as his or her own the license of another;
(d) Give false or forged evidence to the board or a member thereof;
(e) Use or attempt to use a license that has been suspended, revoked, or placed on inactive or delinquent status;
(f) Employ unlicensed persons to engage in dietetics and nutrition practice or nutrition counseling; or
(g) Conceal information relative to any violation of this part.
(2) A person who violates any provision of this section commits a misdemeanor of the first degree, punishable as provided in s. 775.082 or s. 775.083.

Want to learn more about your state?

I have received several emails from individuals passionate about nutrition, considering the RD route. I always enjoy helping others reach their personal weight and performance goals and would love it if all the "nutrition experts" out there would consider taking the route of obtaining the necessary qualifications to help the public.
Believe me, I was YOU (or someone you know) who was so passionate about nutrition and wanted to make it a career (or at least, make it part of my life). However, all I had was a Master of Science degree and a certification in sports nutrition (from the ISSN). I may have had the knowledge but I didn't have the credential. Lesson learned..I thought I had the knowledge but it turns out, my dietetic experience (specifically my internship) gave me a wealth of knowledge that could not be found in a book, a nutrition certification, a triathlon coaching certification an internet site or a blog...or even a bachelor of arts in exercise science with a minor in psychology or a master of science in exercise physiology. I am so ever-grateful for taking a little chunk of time out of MY life, in order to be qualified to help others.

New to my blog?

Check out my RD exam, "race" report

Ironman World Championship airs TODAY!!!

2011-12-10T14:05:00.002-05:00

"You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage. ~Joe Namath."

Ironman World Championship on NBC @ 4:30pm EST TODAY!

The broadcast of the NBC Kona Ironman never disappointments me. For I think for many of us, the viewing of this 90-minute hard-as-nails, ever-inspiring, oh-so-motivating event is the REASON that we aspire to cross a finish line after racing for 140.6 miles.

Regardless if you are an aspiring Ironman athlete or look forward to your first running or triathlon event, never, ever, EVER give up and always enjoy the journey.

Feel free to check out my race report from the Ironman World Championship if you happened to miss it back in October, starting with
Kona-eve...

HELP! Reconsidering a new decision on obesity

2011-12-09T13:31:00.000-05:00

There is an ever-growing number of nutrition experts in our society. It doesn't surprise me that our society is getting more and more unhealthy as people take advice from self-proclaimed "helpers" to all nutrition-related problems.

If you haven't heard the news, there was a recent decision by CMS (Centers for Medicare and Medicaid) that has really upset a lot of RD's. As a recently credentialed RD, who spent the last 3 years obtaining the necessary accredited coursework and hours to sit for the National Registered Dietitian exam, it saddens me that RDs are not included in Obesity Therapy, under this new decision.

Feel free to write to your members of Congress and tell them to urge CMS to reconsider its recent decision that excludes RDs from direct billing and limits services to the primary care setting.

After reading this article that commercial weight loss programs are more effective (and cheaper) than doctor-based services for weight loss, I immediately signed this petition
Please do the same and pass along the word. This decision may not affect you directly, but it will affect the health status of our nation and likely, it will impact someone that you know.

A little about the petition:
In the recent decision memorandum by CMS regarding Intensive Behavioral Therapy for Obesity (CAG-00423N) the agency determined that potentially lifesaving ...preventive services for Obesity COULD ONLY be furnished by primary care providers in the primary care setting. As a result, CMS has eliminated the most qualified providers, notably Registered Dietitians (RDs), along with clinical psychologists and other specialists who have been able to produce the best results for patients. The decision prevents this group from directly billing for services and from providing services outside of primary care, and limits access for older patients to qualified professionals that would help manage chronic disease.

BTW - if you haven't LIKED my facebook page Trimarni coaching and nutrition, please do so and pass around the page. I really enjoy keeping everyone updated with breaking research and news, especially in terms of exercise and nutrition.

So.....
to keep your tummy happy, here's the rest of my meal that was created with my fabulously delicious tempeh egg roll wrappers that I posted the other day.

I sauteed the following in a large pot for about 15-20 minutes on low heat as I assembled my wrappers.

2 large zucchini (sliced thin)
2 large squash (sliced thin)
1 large green pepper (sliced)
1 medium onion (sliced)
1 container fresh mushrooms
3-4 cloves garlic
Pepper, chili spice and parsley
Olive oil
Balsamic dressing

1. In a large pot on medium heat, I drizzled about 2 tbsp olive oil over veggies (first 6 ingredients) and gave them a toss.
2. I let the veggies cook for about 10 minutes, stirring occasionally to prevent sticking and added about 2-3 tbsp water to prevent browning.
3. I then turned down the heat to low, covered, and added seasonings (to taste) as well as a light drizzle of balsamic.
4. I stirred gently and let veggies cook for another 10 minutes (stirring occasionally).

*For lunch the next day:
a bed of spinach w/ 1 serving brown rice w/ leftover veggie mixture (it makes a lot!). I also had chickpeas w/ my greek yogurt topping (leftover from the tempeh wrappers, which was greek yogurt 0% plain w/ a little spicy mustard and a little curry powder). I then sliced up some fresh part-skim mozzarella cheese and topped the veggies with sunflower seeds.
YUM!

Biggest Loser and desire to be a RD

2011-12-08T11:08:00.002-05:00

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.”
-George Sheehan

I recently read a blog post about the Biggest Loser show, which was posted on facebook by the International Society of Sports Nutrition.

Thinking back a few years ago, I remember writing a similar post (yet not as detailed) on the Biggest Loser show. I have not watched the show since 2009 but I assume that not a lot has changed and if anything, it has likely gotten worse in terms of more dramatic weight loss, more sponsors and more yelling....I am only making an assumption because this is likely what people want to see and the Biggest Loser show is open to anything to gain more attention.

I do not like to waste my energy on issues that I can not directly control. As an educator, however, I have knowledge and licensed ability to offer nutrition advice to those seeking weight loss/maintenance and performance changes. Therefore, I believe that my voice is most useful for inspiring others to make balanced choices on a daily basis and to get excited about food for fuel and for wholesome nutrition.

One thing that I love about blogging is the ability to go back to old posts and re-read my thoughts at one point in time. Amazingly, as my journey with food and exercise continues on with no finish line in sight, many of my personal views with how we choose to live our life (in terms of food and exercise) have not changed.

I wanted to share two posts that oddly enough, were written TO THE DAY, 2 years apart. The first being my decision to go back to school to become a RD. Yes, as you can see, that was 4 years ago!!! The other post was written about the Biggest Loser show, just 2 years ago in 2009....at this point, I had not started (or been accepted into) a dietetic internship and still had less than a year left before I was able to apply for internships.

Life is a journey. I was taught at a very young age by my amazingly supportive and wonderful parents, that everything in life requires hard work and the ability to not want to give up. You can not be afraid of the length of time it takes to complete something because the focus must be on the person you will become throughout the journey..not necessarily on what you will be like at the end.

12/14/07
I'm not sure if I want my blog readers to hold me accountable but I decided to talk about my decision to go back to school. I've been wanting to be a registered dietitian for the past 2 years and it wasn't until my last semester of graduate school (6 weeks before the stressful exit exams to graduate) that I questioned what I would do in my life. I love exercise physiology and anything science/medical but the subject of nutrition really fascinated me. During my Junior year of college I decided to read about nutrition and how be healthy as an athlete. Being a vegetarian and a swimmer in college was becoming tough and I felt rather heavy for my small frame. I just didn't know how to eat healthy as a vegetarian and in my mind, cheese, pasta, pizza and more cheese was the plan for fueling my 20 hours of swimming a week. I collected a library of nutrition books and just started reading. Although I wasn't concerned about losing weight, my old habits were out the door and so were the extra pounds I was carrying. During my senior year my healthy body was feeling great and I decided to run cross country (which was my first experience with running fast) in addition to swimming. When I graduated college, I knew that eating healthy was my new lifestyle and haven't gone back since. I don't see food as bad or good but I definitely emphasize certain foods in my diet. I love it all from thin crust pizza, bread, yogurt ice cream, nuts and more bread but being in control of what and how much I eat has really allowed me to enjoy nutrition as a competitive athlete. After aspiring to be a pro triathlete for the past year, my goals have changed and I find so much joy in helping people with their nutrition. I was never after the pro status for the money but I always seek avenues to getting my name out to the world in order to help as many people possible. I can't tell you how many clinics, articles and advice I have give for no fee and I will continue to offer my free services as long as need be While my exercise physiology background has given me the tools to understand research, speak and write professionally and understand the body during exercise I am finding that I just don't have the connections that I need to be that sports nutritionist that I am aspiring to be one day. I have decided that this is the time for me to continue my education and become a registered dietitian. I am enrolling in courses at St.Pete college (Undergraduate, non-degree seeking student) for the spring and I will be taking online courses at an accredited online university in the summer. I was accepted to UNC (colorado) last summer when I applied and I decided that I would go ahead and start the program this summer. In a couple years (after I fulfill the requirements and complete the internship) I can take the exam and hopefully have the R.D. after my name. I am excited to learn new information and becoming a better nutritionist but my philosophy and ideas about sports nutrition will always be the same. I believe in helping people with their nutrition so that it becomes a lifestyle and performance improves because the body is using the right fuels at the right time. Thank goodness for my master degree because I think I would struggle with nutrition if I didn't know what the body was doing under stress during exercise. I am not sure where I will end up after I finish my degree but as a sports nutritionist in the multi-sport world I can guarantee that I will write a book dedicated to triathletes, cyclists and runners who see overall nutrition as the missing link in their training program. Oh-and I am sure I'll have a smoothie cook book out as well :) And for my blogger readers, don't worry....I would never stop my triathlon training. Perhaps Ironman may have to wait a year but who knows....I am too in love with swim, bike, run to hold back any bit of energy that I have.
Thanks for reading. Have a great weekend.

12/14/09
I've watched every episode of Biggest Loser this season. I typically catch up on my DVR'd shows on the weekend, as I relax after my enjoyable long weekend workouts. I know there are a lot of die-hard Biggest Loser fans out there but I don't mind waiting 4 days to see who is "not the next biggest loser".
My favorite show right now is Top Chef and in a close second, I'm really enjoying this new show called Chopped on the Food network and Chef Academy on Bravo. Come to think of it, I love every cooking show but nothing beats Top Chef.
As I watch Biggest Loser, I keep a very open mind. I think there is a lot more that I don't agree with during this season, compared to other seasons, and because of it I am really worried about the general public who watches the show. At the beginning of the season I wanted to blog about what I didn't like about each episode but as my notes exceeded two pages as I watched each show, I figured my blogs would take forever to read.
I try to not get too offended when I see TV personalities giving out nutrition and exercise information. As you know, I am not a registered dietitian but I am well on my way to getting those two letters behind my last name. I feel confident with my coaching abilities because of my extensive graduate education in Exercise Physiology. As far as nutrition, I have successfully completed the required dietetic courses for a dietetic verification statement to apply for accredited dietetic internships. I have been really involved with the International Society of Sports Nutrition (ISSN) for the past 4 years and I hold a certification in Sports Nutrition by the ISSN. This is a very difficult certification to obtain and you must have a formal education in exercise science in order to sit in for the certification exam. Just recently, as you know, I wanted to learn more about weight management so I decided to travel to Denver, CO. for the American Dietetic Association Adult Weight Management certification course which included a pass/fail pre-test (before you could attend the conference), followed by a pass/fail post-test after the conference. There's no need for me to brag about my certifications and education because there are many other people out there with way more credentials than I could ever afford. Yes-these credentials come with a hefty price. I am not jealous of others who have 5+ credentials behind their names but I am more inspired to continue to learn as much as I can in order to try to keep up with the most current research available to professionals. I really appreciate all of my blog readers for inspiring and motivating me to help others and to continue to pursue my dreams, goals and ambitions as I continue this long educational journey. I pray that I don't decide to pursue my PhD because I can only imagine my life as I dive into another 4 years of formal education.
The reason why I talk about these credentials is because it is very important for the people in your life, which you trust to help you reach your fitness and weight loss goals, have the right education to keep you motivated with realistic health and fitness suggestions. There are a lot of people out there who have exceptional speaking and writing skills but lack the formal education to allow them to be a "professional" in their field of choice. Then again, there are many people who have the credentials but are very strong-minded in their opinions and have an all-or-nothing approach to health and wellness. Often, confusing and misleading the consumer.
I think it is very important that we realize that the "professionals" we see on a weekly basis on the Biggest Loser are not trained in nutrition or fitness. Sure, one of the two trainers has two certifications in fitness but anyone can get a certification in personal training. Back a few years ago I had a few personal training certifications from AFAA and IFPA. I think I payed between $150-$300, attended a one day or three day course and then passed the exam. I thought my certification was appropriate because my under grad major was exercise science and I felt really qualified in my field once I was certified. But, it didn't land me on a talk show or TV program.
I think it is great that there are many dedicated professionals out there who want to learn more about personal training (or are currently fitness professionals and want an additional certification) but a certification is quite different from a formal education such as an undergraduate degree, masters degree, PhD or registered dietitian degree. But then again, it is never too late to obtain a formal education if you really want to learn more about your true passion.
If you go to the Biggest Loser main website, you can find out more about the Biggest Loser Staff.
There is a team of 8 people who help out with the Biggest Loser contestants.
There is a Registered Dietitian, two personal chefs, a certified athletic trainer, a clinical psychologist, two Medical Doctors and a physician. It looks like the Biggest Loser contestants are in great hands there on the Biggest Loser campus.
As for the rest of us, who just watch the show for inspiration and a few great exercise and nutrition tips, we have learned that we should eat Lara bars for snacks, use zipp lock bags, eat Subway, drink Brita water and chew Extra Sugar Free gum to curb cravings. Oh yeah, we have also learned that in order to lose weight we must be screamed at, pushed beyond our limits (unless you die you probably aren't pushing hard enough) and must overcome our inner demons which are causing us to fear the success of weight loss.
Tonight you are going to see dramatic results. Biggest Loser will not disappoint us, that's for sure. However, it is important that we all realize that the Biggest Losers have a team of qualified personnel to jump start a dramatic weight loss program. After 12 weeks on the ranch and 60 days at home, the contestants are now competing for $250,000. Sounds like a good incentive to be 100% committed to a lifestyle of healthy eating and disciplined exercise.
As I was reading the bio's of the Biggest Loser team, I started to think about the life of an Olympic triathlete (or any Olympic athlete for that matter). There is typically a chef to prepare healthy meals and registered dietitian to ensure that the meals meet the athlete's daily needs. There is a psychologist to help overcome fears or negative thoughts. There is a coach to provide workouts. A trainer or massage therapist to prevent or heal injuries and perhaps several other teams members to keep each other motivated and inspired.
In my mind, the Biggest Loser Contestants are trained athletes competing for the big day....aka, the big weigh in. If the hard work pays off, the purse prize is worth every sweat, tear and obstacle. But for the many people sitting on the couch as they watch the show tonight, typically eating (hopefully healthy foods, but I've heard from many people that pizza and biggest loser go quite well together), it is important that you realize that the Biggest Loser Contestants have created a lifestyle, supported by trained professionals, which supports their quest to be the next Biggest Loser winner.
As you watch the finale tonight, remember that your weight loss and/or fitness goals need to be realistic. Depending on your lifestyle, your support system, your personal goals, your income, your job responsibilities you have the rest of your life to lose weight. However, let it start today. Although there are lots of books out there, from fitness experts who want you to eat this and not eat this, in order to reach your goal weight in 6 weeks, listen to the qualified experts and stick to a plan that works for your lifestyle. If you have an unrealistic exercise routine, or a strict diet regime, which is going to help you achieve your "goal" weight, ask yourself if your unrealistic weight and fitness goals will allow you to truely enjoy life and your eating and exercise routine. Remind yourself that you are not competing for $250,000 and likely, you can't afford a team of 10 qualified professionals to help you reach your weight loss and fitness goals. However, you CAN start to enjoy life by learning to love nutritious food. You CAN stick to a realistic exercise routine so long as you don't set your expectations too high and start slow. You CAN lose weight to help you get to a healthy weight so long as you make healthy changes which are long-lasting. And most of all, you CAN keep reading my blog because I hope to help you learn to love the value of food and exercise and all of the wonderful things that a healthy and balanced lifestyle can bring into your life.

Tempeh Egg Roll - tastes like a restaurant???

2011-12-07T07:27:00.006-05:00

On Friday evening, Karel, Campy and me were making our 3 1/2 hour drive down south to visit my parents in the Tampa Bay area. I always enjoy talking to Karel about his youth, while growing up in Czech Republic. Karel has lived in the US for a good chunk of his adult life but after meeting Karel in 2006, I suppose I helped "Americanize" him by introducing him to wonderful things like peanut butter.

Karel mentioned that his mother just finished baking several batches of holiday cookies. Although his mom always makes gingerbread cookies, these cookies are not your typical sugar-coated "Christmas" cookies. I can't even describe the work that goes into making these cookies as she makes dozens and dozens (for weeks and weeks), all hand made, with a touch of love and holiday traditions. If you can't tell already, we absolutely LOVE this gift of love, all the way from the Czech Republic. Sadly, however, getting mail to and from the Czech Republic is not as easy as it once was so while she will likely send the cookies this week, we probably won't get them until sometime in January. Typically a bit crushed in the mail, the cookies always taste amazingly great and we cherish each and every bite and crumb.

After salivating over the anticipated cookie order, Karel mentioned something very interesting as we were talking. He told me how disrespectful it would be to tell someone that his/her food tastes like restaurant-style.

Thinking back to a holiday party, event or any food-centered function, how many times have you (or have you heard), someone tell you "Wow - this tastes so good, just like it was from a restaurant!" Rather than crediting the home-cook that likely put in a lot of love into the meal, we (American's) are quick to relate "good food" with "restaurant" style.

Karel mentioned that in Czech, you always want to credit the cook. If you were in a restaurant, it would be polite to say "Wow, this tastes homemade!".

Just another fun fact by living with a European who has opened my eyes to a better way of eating, viewing and being around food.

On Monday evening, I really out-did myself. Surprising myself that my creation tasted SO YUMMY, I couldn't wait to show Karel our dinner when he came home from work. Always a surprise to Karel, my 35-40 minutes in the kitchen, produced an eye-stopping (or at least, for me and Karel) and belly satisfying dinner.

Next time you are in the kitchen, be proud of your creation and the time you spent preparing the meal. Don't see that time as a waste for it is a necessity in your journey of developing a healthy relationship with food. As a society, "restaurant-style" eating ranks supreme when talking about food. Let's change that. Let your family (or friends at work) see your beautiful creation and be proud to show it off. Don't talk about calories or how little grams of whatever are in the dish but rather, describe the ingredients and how it makes you feel when you cook and then eat your final creation. Don't forget....the best nutrition for your body is found within a meal, not on a food label. Be proud of your wholesome creation!

Tempeh Egg Roll
WHAT YOU NEED:
Nasoya Egg Roll Wrappers
1 package Tempeh (garden/vegetable flavored)
Cucumber (chopped without skin)
Carrots (Sliced thin or buy shredded carrots)
Mushrooms
Spinach (chopped)
Chives (chopped)
Hummus
Olive oil

1. Pre-heat oven to 400 degrees
2. Chop tempeh into thin slices.
3. In large skillet, rub olive oil on both sides of tempeh. Cook on medium heat until golden on both sides.
4. While tempeh is cooking, chop/prepare plate of veggies.
5. On a non-stick baking dish, place egg roll wrappers (1-2 per person).
6. Smear a little hummus and top with veggie toppings.
7. Top with tempeh and fold like an envelope (do not overstuff) or according to package. Wet the edges with water to help with folding/sticking.
8. Back for 10-12 minutes or until wrapper begins to bubble or turn golden brown.

*Best to serve with a side of mixed veggies or a cold colorful salad.
*I made a "topping" to go along with the roll which consisted of greek yogurt, spicy mustard (about 2 tsp) and a pinch of curry powder.

-For vegans, you could use Kale leaves instead of the Egg roll and for a Raw dish, use Kale leaves and just wrap and consume.

Product review - winter training gear

2011-12-06T06:36:00.007-05:00

A lot of athletes have been emailing me about training in the cold. Today in Florida, we have a high of 79 degrees. On Thursday, our high is in the mid 50's and low is 39. Although we don't get snow days here in the south, we certainly get a taste of what it feels like to train in winter temperatures.

In the Dec 2011 issue of Consumer Reports on Health there was a great article titled "Heat up your winter workouts". One thing that has advanced tremendously in the past few years, is the number of reputable companies that offer quality "winter" gear. Just like training in the heat, proper clothing is essential in keeping you comfortable as you exercise or train.

According to the article, January is usually when people in the U.S. exercise the least, according to the 2010 Gallup-Healthways Well-Being Index. But according to the American College of Sports Medicine, you can burn up to 40% more calories while exercising when it's cold.

A few tips in improving your cold weather workout:
**Note, not all tips will be applicable to your specific training routine but rather, for the average individual who is is exercising in the cold

1) Layer up: During exercise, your body uses 20-30% of its energy for movement, with the remaining 70-80% released as heat. To retain that warmth, wear clothes in layers that can be loosened or removed to regulate your temperature. To avoid overheating, dress so that you feel slightly chilly at first. For your innermost layer, choose synthetic underwear made of materials like polypropylene or Thermax, which draw perspiration away from your skin and toward the next layer. For your middle layer, add warmth, not bulk, with merino wool sweaters and lightweight fleece jackets. Turtlenecks are a good choice, since they can lock in heat. Top your layers with a breathable, water-repellent shell. Look for a jacket with a vent flap on the upper back and underarm zippers to help keep your middle layer dry.

2) Shield your extremities
They suffer in cold weather because your body reacts to it by reducing blood flow to the surface of the skin to protect vital organs. To stay keep your head warm: at least 40% of your body's heat loss occurs through the scalp. Minimize this by wearing a wind-resistant cap. If your face gets cold, cover with a fleece or wool scarf or a bandanna. protect ears with earmuffs or a thick headband.
*Note: it is recommended to NOT wear multiple socks when riding your bike in the cold. For proper circulation to the toes, it is recommend to buy a quality pair of shoe covers/booties to keep the wind from hitting the toes.

3) Hydrate
Dehydration remains a concern. In addition to sweating, your body loses moisture as it humidifies the cold air your inhale.
Here's a recent article I did on staying hydrated in the winter:
Plates Not Pills: Water : LAVA Magazine

Product Review - Winter gear

Louis Garneau SF-2 Base Layer

Wearing a base layer is highly recommended while biking or with any activity when wind and cold has the opportunity to hit your chest or upper body. According to Real Cyclist.com website, this base layer is designed with super-soft Supra Filo 2 material. The SF-2 wicks sweat so you stay cool during hot summer rides and warm during chilly winter rides.
Karel's favorite base layer clothing include:
Louis Garneau SF-2 Base Layer
SF-2 Plastron Base Layer - Long-Sleeve

If anyone knows a thing or two about winter gear, it's
Gretchen Bleiler .
When I was picked to be an Oakley Women Ambassador in June of this year, I had no idea what was in my future. With a campaign encouraging women to perform beautifully, a quality sunglasses line that not only protect your eyes (better than any other sunglasses available) but are comfortable and a must-have to any training, fitness, lifestyle, exercise assemble and a fantastic line of clothing to keep me comfortable and stylish when moving my body, I absolutely love my new Oakley Women family (and all the ambassadors!).
I met Gretchen in Napa and she was so down to earth and easy to talk to. It was neat hearing how she trains for snowboarding and what she enjoys doing in her "off season". She is a true ambassador for the clothing line as she absolutely embraces what it means to perform beautifully.

A wonderful surprise was waiting at my doorstep on Friday and as I continue to search for snow in order to sport my new gear, I must share the following pieces of clothing with you, in an effort to open your eyes to the most comfortable winter gear that I have EVER put on! Oh, and it all looks so cute..especially when it is 80-degrees outside and I am modeling clothes for Campy :)

Oakley Women Gretchen Bleiler collection

GB FUR BEANIE

GB Flannel
(MY FAVORITE piece!! From the website:
Tapering out from its empire waist, this flannel shirt has a babydoll-inspired fit. A patch pocket and pleats add personality to the GB FLANNEL. Its polyester pulls moisture to the surface where it evaporates quickly to help keep you dry.)

GB Favorite Shell Pants

GB Layer Sweater

GB CINCH JACKET

Personalized mesh harness
Although this next product is not "winter" focused, I wanted to share Campy's new harness as he loves it MUCH better than his last one.
OLD ONE:

NEW ONE

Seeing that is no fun to run in the heat (even for a dog), Campy is loving his daily walk/runs with the cooler temps. I found Campy's harness at our local pet store (Petmart) but when looking it up online, I came across this personalized harness, which I thought was a great idea! Certainly, if you were crafty enough you could personalize it yourself, but I think that having a name and number (easy to read unlike on a dog collar tag) is a great idea in the case of a dog being lost and a possible rescuer afraid to get close to the dog.

Forks Over Knives

2011-12-04T12:57:00.002-05:00

Karel finally shaved his 'stache after raising over $530 for men's health and prostate cancer. So proud of Karel for his effort in raising awareness..but SUPER happy he has a clean face!

On Saturday afternoon, after a 4 hour group ride with the Gearlink team and Karel (gotta love those LSD rides with a few quick intervals) Karel and my family watched
Forks Over Knives. I highly recommend this movie for several reasons.

As a dietitian, I am proud to see a movie encouraging a more plant-strong diet. In a society where food companies are out for profit, not for health, sadly, there is little money to be made by endorsing fruits and veggies (Ex. when was the last time you saw a fruit and veggies commercial??) from lobbyists and those who want to make money and keep their jobs.

As you know I am not a believer that everyone must be a vegetarian. I am a strong supporter of a more wholesome diet, filled with foods that our body knows exactly what to do with when consumed.

The movie re-opened my eyes as to why I am a proud lacto-ovo vegetarian (for the past 18 years for animal reasons). But as a clinical dietitian, who works closely with ill patients in the hospital, I value my health more than ever..as well as the health of others.

It is very easy to simply tell you what to NOT to eat as that is a "quick" fix that much of our population is seeking. Because our food industry is ridiculously confusing, people are seeking advice (not necessarily from the qualified experts) as to what NOT to eat because that would just be the easiest way to "get healthy and lose weight".

The movie simply puts it out there that we can reverse and prevent disease by consuming a more plant based diet, filled with fruits, grains and vegetables. As for animal protein such as meat, fish, dairy, milk and eggs, those foods are claimed to encourage cancer growth and promote disease.

I personally have a strong stand for calcium in the diet, primarily from animal protein. However, I would never pass on the opportunity to help someone in reviewing diet logs or addressing nutritional deficiencies and tell a person what to eat because of my own personal views and beliefs when it comes to the food that we put into our body. When it comes to health AND/OR performance, I believe health first, performance second. When health is in control, performance gains will likely be reached.

When it comes to providing information to change the way we eat (as a society but more so, for your individual needs), it is VERY important that you find a balanced way of eating in order to encourage a healthy relationship with food. Because of the steady growth of eating disorders in the past two decades (among ALL ages, but primarily children under the age of 18) and the number of strong-minded individuals (you likely read those blogs or FB posts)that speak about "BAD food" and "OFF limit food" or tell you WHAT NOT to eat without even knowing your personal history OR BEING REGISTERED/LICENSED TO PROVIDE NUTRITIONAL ADVICE to "make you healthy and reduce chronic disease risk" I strongly recommend that when you watch this movie, that you keep a very open mind.

You will absolutely be inspired to make dietary habits. You will likely want to recommend this movie to others as I am doing to you today. However, if you are considering making changes in your diet, it is recommended to talk with your physician and dietitian to truly understand your body and what it is you can be doing to improve health, control/manage/lose weight and/or feel better on a daily basis.

I recently read a fantastic blog review of Forks Over Knives. But before you read the review, I'd like to share a recent article as you likely know by now, that I try very hard to keep up with current research and to always keep an open mind when I share/provide information with you, my blog readers.
According to a recent article in the Wall Street Journal (Dec 2, 2011, Vol CCL VIII No. 130) called "Scientists' elusive goal: reproducing study results", "when Bayer tried to replicate results of 67 studies published in academic journals, nearly two-third failed (64.2% were not replicated).
Two years ago, a group of Boston researchers published a study describing how they had destroyed cancer tumors by targeting a protein called STK33. Scientists at a biotechnology firm Amgen Inc. quickly pounced on the idea and assigned two dozen researchers to try to repeat the experiment with a goal of turning the findings into a drug.
It proved to be a waste of time and money. After 6 months of intensive lab work, Amgen found it couldn't replicate the results and scrapped the project.......
This is one of medicine's dirty secrets: Most results, including those that appear in top flight peer-reviewed journals, cannot be reproduced.
"It's a very serious and disturbing issue because it obviously misleads people" who implicitly trust findings published in a respected peer-reviewed journal, says Bruce Alberts, editor of Science.

Drug manufacturers rely heavily on early-stage academic research and can waste millions of dollars on products if the original results are later shown to be unreliable. There is also a more insidious and pervasive problem; a preference for positive results.

Unlike pharmaceutical companies, academic researchers rarely conduct experiments in a "blinded" manner. This makes it easier to cherry-pick statistical findings that support a positive result. In the quest for jobs and funding, especially in an era of economic malaise, the growing army of scientists need more successful experiments to their name, not failed ones.

"Among the more obvious yet unquantifiable reasons, there is immense competition among laboratories and a pressure to publish," wrote Dr. Asadullah and others from Bayer, in their September paper. "There is also a bias toward publishing positive results as it is easier to get positive results accepted in good journals".

-The number of scholarly journals world-wide:
8,086 in 1970
31,758 in 2011
"Dr. Begley suggests that academic scientists like drug companies should perform more experiments in a "blinded" manner to reduce any bias toward positive findings. Otherwise, he says, "there is a human desire to get the results your boss wants you to get".
Adds Atlas' Mr. Booth: "Nobody gets a promotion from publishing a negative study".
Even information published in reputable journals, should still be questioned.

Here's the review
Forks Over Knives Review.

As a blog writer, published writer, speaker, vegetarian, endurance athlete and lover of life, I am not here to be the "bad" one NOR am I out to be the "popular one". My goal in life is not only to practice what I preach, but I find it important to not allow my personal biases (ex. how I choose to live my life) to help others reach performance, weight and personal life goals. Through my extensive educational career alongside my desire to reach goals in my athletic life, I appreciate your support in following my blog as I know there are thousands of blogs available for you to read as well as advice from others that seems great but perhaps, isn't always the best (or most practical) method possible in reducing risk for disease and living a balanced and quality-filled life.

"Those who think they have no time for healthy eating will sooner or later have to find time for illness."
- modified from : Edward Stanley (1826-1893) from The Conduct of Life

Multisport Myths Explained - Compression

2011-12-01T19:05:00.002-05:00

So, who registered for an upcoming race on Dec 1st??? This is a popular day for many races to open registration with affordable racing fees! It's likely that you are starting to set goals for 2012 so be sure your race schedule works in your favor and allows you to race to your fullest and live a balanced, healthful and active life.

Here's my latest article from the FREE Iron Girl newsletter. Did you wear compression today??? I DID...My CEP socks were on ALL DAY LONG! LOVE THEM!!!

Multisport Myths Explained - Compression
Marni Sumbal, MS, RD, LD/N

Believe it or not, there was once a time - not long ago - when runners trained without a Garmin and simply ran by time or by "feel." Dare we think about the days when online race trackers (and chip times) did not exist and we actually had to wait for results, rather than anxiously refreshing the computer screen for instant updates? And how about training without music? Yikes!

Perhaps you have given no thought as to how an altitude sleeping tent, endless swimming pool and anti-gravity treadmill will benefit you as an athlete - let alone fit into your training and racing budget. But it's likely that you have participated in a conversation or two about compression, strength training and electrolytes. So, when it comes to spending a little extra time or money on the latest trends and fads in competitive sports, it's important to keep an open mind when adding something new to your current training routine.

Should I wear compression?

For the last few decades, compression apparel has been well-recognized in the medical field as an effective way to improve circulation, increase venous return and reduce swelling. It wasn't until recently that athletic companies recognized the practicality of compression clothing designed specifically for athletes, in order to improve performance and reduce the symptoms associated with delayed onset muscle soreness (DOMS). By enhancing circulation and stabilizing muscles, compression garments are quickly becoming one of the most popular must-have items in order to reduce soreness both during and after exercise.

Among the most popular companies,
110% Play Harder, CEP Compression and Zoot Sports have dedicated a great deal of time, money and research into providing athletes with a variety of quality pre, during and post-training and competition sport wear. As a result, athletes are seeking compression clothing to help improve performance and recovery. In other words, compression wear is not limited to professional and elite athletes.

Disbelievers argue that there are few laboratory-derived, scientific research studies demonstrating significant improvements in performance while wearing compression. Although there are only a handful of recent laboratory-controlled studies showing the positive effects of compression during and after exercise, do not let ongoing research detour your decision to train, race and recover in compression (1,2). While research may not prove that compression will reduce lactic acid during training and will reduce the risk for injury (3), athletes will often agree with research, demonstrating that compression is highly effective in reducing perceived exertion while training and racing. Thus, athletes believe in compression as an easy way to help reach personal best times and recover from chronic injuries (4). It should be noted, however, that in order to improve performance, it takes more than an expensive bike, a new pair of shoes or a high-tech piece of clothing.

Research does not take into consideration diet, periodized training, current fitness, stress/sleep management, sports nutrition and family/job obligations; however, it does control variables that may positively or negatively affect performance during controlled testing in a lab. As an athlete, there's no doubt that you experience direct force and trauma to your muscles, tendons and bones every time you engage in weight-bearing exercise. Because training-induced stress initiates physiological adaptations, athletes trying to balance training with a busy lifestyle should not overlook the importance of compression as one of the easy ways to accelerate recovery and to feel more relaxed during activity.

In the quest for the right compression wear, proper sizing is essential. Graduated compression (tighter in the ankle, looser in the calf) will ensure the most optimal performance and recovery gains by encouraging blood to quickly propel to the heart, rather than pooling in the legs. According to Ali et al., athletes wearing graduated compression stocking around 23-32 mm Hg reported more pain when running, compared to athletes wearing graduated compression stockings less than 21 mg Hg (2). Because comfort is important both during and after training and racing, it is important to note that one-size does not fit all.

Compression should be of high-quality, thus it is important to purchase compression clothing from a reputable company that invests in medical and scientific testing. Additionally, take into consideration the purpose of your future compression clothing. Is your compression designed for recovery, active-wear, for cooling/thermal regulation? Calf sleeves, socks, shorts, bibs, tights, ice shorts and tops are all created for different purposes. Speak with a professional either online or at your local tri/bike shop in order to find the best product(s) to meet your individual compression needs.

Athletes progress over months and years, not weeks or days. Therefore, it is important to recognize that only "putting in the miles" may ultimately result in an increase risk for injury, fatigue, illness and possibly burnout.

From a physiological perspective, if you are seeking an easy (and comfortable) way to help improve blood flow, stabilize working muscles and to enhance recovery after exercise, it is highly recommended to consider adding compression to your training, racing and recovery gear collection. As you focus on the other areas in your life that can affect performance (sleep, stress, nutrition, periodized training, recovery days, weight training, etc.), keep in mind that no amount of literature will prove that compression is the magic remedy in creating personal best performances and avoiding injuries. For success as an athlete is more than looking the part....with a nice new pair of compression socks.

Stay tuned in February for another common training question explained......

Do I really need to strength train if I am a runner or triathlete?

References:
1) Ali, A., Caine, M.P., and Snow, B.G. (2007). Graduated compression stockings: physiological and perceptual responses during and after exercise. J. Sports Sci. 25(4): 413-9.

2) Ali, A., Creasy, R.H. and Edge, J.A. (2011). The effect of graduated compression stockings on running performance. J. Strength Cond Res. 25(5); 1385-92.

3) Ali, A., Creasy, R.H., and Edge, J.A. (2011). The effect of graduated compression stockings on running performance. J. Strength Cond Res. 25(5): 1385-92.

4) Duffield, R., Cannon, J. and Kind, M. (201). The effects of compression garments on recovery of muscle performance following high-intensity sprint and plyometric exercise. J. Sci Med Sport. 13(1); 136-40.

Vegetarian Thanksgiving

2011-12-01T09:39:00.001-05:00

I hope everyone had a wonderful Thanksgiving. By now, you are likely finishing up the leftovers and had your "clean" start on Monday. If I could offer any advice to jump start heart-healthy eating habits as you welcome the last month before 2012!!, think small and don't try to do everything at once.
My 3 easy suggestions to help you out for this week....
1) Start your day with a protein-rich breakfast (balanced meal, emphasizing protein)
2) Plan your meals and PLAN for wholesome "REAL" food snacks (ex. celery w/ PB, hummus with veggies, hard boiled egg w/ veggies, fruit w/ non fat yogurt) rather than grabbing processed "foods".
3) Turn 1 meal (or sandwich) a day, into a salad. Focus on balance, prioritizing plants as the base of the meal, then complimenting your color-foods with quality lean/low fat protein, whole grains (1 serving, 3 servings whole grains/day) and healthy fats.

After the Subaru Half Marathon on Thursday, Karel and I took our time and relaxed in the early part of the morning. The compression tights went on immediately and we were quick to prepare a recovery protein shake and stretch. Rather than hitting the couch (which looked very inviting), I took Campy on a long walk to keep my body from getting too tight. Then...the couch called my name.
Around 1ish we had a light snack and I cooked for about an hour and we ate around 3:30. It was just Karel and myself for Thanksgiving but I can never pass up an opportunity to make a traditional homemade meal.

Early afternoon snack: pomegranate seeds, non fat Dannon plain yogurt, sliced almonds, banana slices

Homemade Cornbread:

1 cup yellow or white cornmeal
1 cup cooked corn
3/4 cup all-purpose flour
1/4 cup whole-wheat flour
3 teaspoons baking powder
1 tbsp raw honey
1/2 teaspoon sea salt
2 eggs (1 egg white, 1 whole egg)
1 cup skim milk
1 shredded apple (without skin)

Pre-heat over to 400 degrees.

1. Sift together flour, cornmeal, baking powder and sea salt.
2. Mix egg whites, honey, milk and apple with a wire whisk until smooth.
3. Add wet ingredients to dry ingredients stirring until just combined.
4. Pour batter into non-stick baking pan or cake pan (sprayed with a little non stick spray).
5. Bake for 20 minutes or until light brown on top and a toothpick inserted in the center comes out dry. Let cool for 5 minutes before cutting and serving. Serve with warm honey.

Cooked spinach:

1. Spinach in a little olive oil, cooked in a skillet on low heat.

Cooked cabbage:
(Karel's mom's recipe from Czech)

Cabbage
Salt, pepper
Apple
Balsamic
Sugar
Onions
Olive oil
Cumin
All spice

1. Cook sliced onions in a little olive oil in large cooking pot, on medium heat.
2. Add chopped cabbage, a pinch of salt, cumin and all spice, pepper to taste and a little balsamic.
3. Combine and cover. Stir occasionally.
4. Cook for around 30-40 min. When cabbage is soft, add a pinch of sugar and chopped apples.

Potato casserole
(Thanks to my friend Kelly who posted a pic on facebook and Karel said "I have to have this!"

2 potatoes (cooked)
non fat plain yogurt
Milk
Pepper
Onions
Garlic
Grape Nuts flakes cereal

This is the recipe I kinda followed..but I am not very good at following recipes since I always like to make my own creations.
http://www.eatingwell.com/recipes/potato_casserole.html

I modified this recipe with the above ingredients.

My VEGETARIAN Thanksgiving plate!
(I didn't buy a large turkey so Karel made his dinner from Turkey Breast chops)

Mashed Sweet potatoes
Grilled tofu (made in the oven while everything else was cooking)
Cornbread
Cabbage
Spinach

Last day of MOVEMBER and an appreciation for veggies!

2011-11-30T10:00:00.002-05:00

This morning while I was weight training and then swimming at the Brooks YMCA, I couldn't help but think how strong and healthy I feel. A bit sore and tired but nothing worth worrying about as I am always focusing on the small components of the bigger picture.

At the age of 29, I feel better now than ever before. Always focusing on what I can do today in order to make for a better tomorrow, I believe my journey with food, exercise/fitness and goal setting has allowed me to improve my quality of life.

Karel often tells me that he doesn't feel his age. With a very competitive drive and the energy of a teenager, I often wonder if Karel is really 35 years of age!

In the November issue of Tufts University Health & Nutrition Letter Vol. 29, Number 9, there were two excellent articles explaining the benefits of consuming a more plant based diet. You will never hear me tell a person that he/she must stop eating meat in order to live a more healthful life. Despite the large amount of research demonstrating the benefits of consuming a vegetarian diet, the focus is not on what you can't eat but rather what you CAN eat.

Over the past decade, there has been a large emphasis on processed foods geared for weight loss or weight control. Thus, resulting in little emphasis on (or cravings for) fruits, veggies, whole grains, healthy fats and quality protein. In other words "pre-packaged" processed, calorie controlled snacks, foods and meals have taken precedent over wholesome and natural foods that the body actually knows what to do with when consumed.
So as you approach the new year and open your ears to the latest diet fads, trends and products to help you "quickly drop and shed those unwanted pounds", I ask you to de-consider a lunch of a Special K bar and Special K Protein drink, a breakfast of egg whites and hot sauce, a 100-calorie granola bar for a snack or a dinner of steamed broccoli and spray butter and open your mind (and mouth) to consuming real foods.

Rather than focusing on the calories, focus on the foods that you are emphasizing in your diet in order to help reduce risk for disease, improve performance/fitness and improve your relationship with food.

According to Tufts (Nov 2011 issue), too much meat or too little fiber in the diet have been shown to contribute to diverticular disease (painful inflammation of abnormal pouches in your intestines). In a recent study quoted in the newsletter, vegetarians were 31% less likely than meat-eaters to develop the disease and less likely to develop the disease and less likely to be admitted to the hospital or die from the condition. "While not calling for a wholesale conversion to vegetarianism, Crowe and colleagues concluded that their findings "lend support to public health recommendations that encourage the consumption of foods high in fiber such as whole meal breads, whole grain cereals, fruits and veggies." "

According to the article, consuming lots of vegetables and fiber helps hold on to water and prevent constipation. Crowe and colleagues suggested that by speeding passage of food through the gastrointestinal system, these foods could reduce internal pressure in the intestines, reducing the risk of forming pouches or bulges (diverticula) in weakened intestinal walls. Eating lots of meat, the researchers added, might also alter the metabolism of colon bacteria in a way that weakens the intestinal walls.

In a separate article (same newsletter), substituting nuts, whole grains or low-fat dairy such as yogurt for one daily serving of meat can reduce your risk of type 2 diabetes by 16%-35%, according to the largest and most comprehensive study to date of meat eating and diabetes risk. On the other hand, the study reports that eating just four ounces of red meat daily boosts your risk of developing diabetes by 19%. Processed meat was linked even more strongly to added risk, with a daily serving of two ounces - about one hot dog or sausage, or two strips of bacon - associated with a 51% greater likelihood of diabetes.

Because the diet is a very personal and individual component of a large scale equation, it doesn't take a lot to start changing habits overnight. However, if you feel you have clinical concerns relating to the diet, I highly recommend seeing a trained professional, such as your physician and a Registered Dietitian to diagnose, treat or assess medical conditions. Unbeknown to many, according to state law, only a medical doctor or registered dietitian may treat medical conditions through the diet....however Registered Dietitians have the proper education, which is solely dedicated to evidenced based practice. So, if you continue to read facebook posts, blogs or articles from authors other than those who are legally qualified to provide nutritional advice, and are encouraging you to give up x-food or to stay away from x-food because it will "cause cancer" (as an example), consider a more balanced approach to eating by working with a trained professional who will help you meet your personal needs and goals.

In other news.....
Today left to donate before Karel shaves off his 'stache!!! I am so proud of Karel for wanting to raise money for a wonderful cause...rather than just growing a stache because it is MOVEMBER. Karel has raised over $500 and would love to get to $600 by the end of today. If you can spare a few $$ (even just $5!), please
Donate here!
ALL proceeds support prostate cancer and other male cancer initiatives.
*Feel free to check out the page to see the progress of Karel's 'stache!

Strawberry whole wheat pancakes

2011-11-29T06:01:00.009-05:00

With cooler temps, interval runs, fun times at master swim and longer miles on the bike, it was about time that I welcomed a new pancake recipe/creation. It's been a while since I made pancakes and after 93 miles on the bike Sunday, with Karel and dozens of other cyclists for the Penny Farm LSD ride (..will explain in a later blog), Karel had the look of "I NEED Pancakes!".

When it comes to pancakes, it's easy to overdo it on calories..especially if they come from a restaurant like IHOP or Denny's.
For example, 4 Harvest grain n' nut pancakes at IHOP have 920 calories, 49g fat, 11g sat fat, 125mg cholesterol, 1810mg sodium, 95g carb, 10g fiber, 22g sugar and 25g protein. Even if you only have 1 pancake, calories still come to 230, 13g fat and around 450 mg of sodium.

It is likely that you are either in the beginning part of your recovery season or you are starting your base training for the upcoming tri season. Or, perhaps you are currently training for a late winter/early spring running race. Regardless of what you are training for or if you are just working out for fitness, there is no reason to avoid pancakes, so long as you eat them on occasion and with balance in mind.

My suggestion is to use a smaller plate when serving pancakes. Use an alternative to syrup (sugar-free or regular) such as yogurt (greek or plain) with your choice of fresh fruit. Avoid the tendency to feel unsatisfied with only 1-2 pancakes by making protein fill half your plate. For example, 3 egg whites + 1 whole egg make for a quick egg scramble. Depending on your tendency to gravitate toward carbs-only on the weekend, you may want to opt for spinach and tomatoes in your egg scramble to help meet your daily veg recommendations for the day. I personally have no trouble eating a beautiful salad for dinner on the weekend so for this meal I opted for fruit and protein w/ my pancakes.
Also, in order to prevent overeating and to aid in a quick recovery after the workout, don't forget about your immediate recovery protein drink. Do not fear that the extra calories from protein will put you over in terms of "adding calories" after you just worked out. The protein will help you from overeating later in the day as well as control cravings..but most of all, you will increase your chance of experiencing performance gains, after your workout is complete (since that is where the real gains in fitness occur...so long as proper recovery is prioritized).
Depending on the workout duration and intensity, options include 1 scoop whey protein in water, 1/2 scoop whey protein in 1/2 cup milk (add a little water to help with stirring), 1 scoop whey + ice and yogurt and fruit (smoothie) or 8 ounces non fat milk. If on the run, 1 scoop Recoverite from Hammer mixed with water.

Strawberry whole wheat pancakes
1 cup whole wheat flour
1 tablespoon brown sugar
1/2 tablespoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt
1/2 cup non fat plain yogurt
1/2 cup nonfat milk
1 tablespoon olive oil
1 large egg
8-10 frozen (slightly defrosted for 1 minute or until soft enough to cut into quarters) strawberries

Directions

1. In a small bowl, whisk together dry ingredients and set aside.
2. In separate bowl, whisk together milk, yogurt, oil and eggs. Add dry ingredients and mix until just moistened. Add a little water if needed to avoid lumps.
3. On a non-stick pan, sprayed with a little non-stick spray, ladle around 1/4 cup pancake batter onto pan.
4. Cook until pancake surface begins to bubble, about 1 - 2 minutes. Flip and cook 1 - 2 minutes more.

*Topping - leftover homemade cranberry "jam".
1/2 cup sugar + 1 bag Ocean Spray cranberries - cook according to package on cranberries.

Nutrition facts per pancake (without cranberry topping)
Per 2 ounces (about 1/4 cup)
71 calories
2.4g fat
2g protein
27mg cholesterol
1.4g fiber
3.5g sugar

Monday Product Review

2011-11-28T07:21:00.005-05:00

Saucony Protection Glove

On the morning of the Subaru Half Marathon , Karel and I warmed up around 6:15am. It was a little cool out but nothing that we couldn't tolerate in our race-day clothing. However, I wanted to be sure that our short warm-up, literally warmed up our body so we both warmed up in our new Saucony Protection Gloves . I have the pink ones and Karel has orange.
These gloves are light to wear but do the job of keeping your hands warm when running.
Now, these aren't any ordinary running gloves. The gloves come with a Rechargeable USB_LED light that holds 2 hours of charge. The light is amazing and works great for trying to avoid those cracks and bumps on a dark road. The glove also has a plush cloth wipe as well as reflective detail for walking/running at night. Lastly, each pair of glove comes with magnetic fasteners so you don't have to worry about losing one of them. The gloves are 100% Polyester and the liner is 92% Polyester and 8% spandex.
Although we don't get snow here in Florida, we do get some chilly mornings for running. I highly recommend these gloves for runners everywhere, due to all of the great features that Saucony provides in this protective glove.

ROAD ID

I have talked about Road ID in the past but I wanted to share with you some discounts as today is the last day to receive 20% off your purchase at Road ID!!!
Enter the following codes depending on when you order:
20% off through 11/28 - pcSanta220
15% off 11/29-12/6 - pcSanta215
10% off 12/7-12/25 - pcSanta210

I just ordered Karel and myself the Road ID Elite (pink for me, yellow for Karel). I highly recommend adding this purchase to your wish list (for the holidays or cyber Monday). And, if you know someone in your life that is active, perhaps you can purchase an extra one to show that person that you care about him/her and his/her safety.

Subaru Half Marathon race report

2011-11-24T17:28:00.007-05:00

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian

While driving back from our 100 mile bike ride at the Horrible Hundred in Clermont, Florida on Sunday, Karel told me that he was thinking about doing the 1/2 marathon on Thursday. I didn't say anything to him because I was tired from our 5 1/2 hours in the saddle and was thinking to myself "would I be able to recover in 3 days in order to race the half marathon???" After several years of being a stubborn athlete, focused on the miles, I pride myself in NOW being a SMART athlete. I do not like to make excuses when it comes to racing so I always try my hardest to think before I act so that I am being as consistent as possible with my training.

Sometimes I never know what to expect from Karel because he is super talented (both in his personal life and with sports) and he is always seeking a new adventure. But one thing we both have in common is that we love to compete. Competition allows us to focus on the quality aspect of training, for we both enjoy pushing our body to the limit with the least amount of training stress.

To prioritize sleep and to encourage the quickest recover possible, I made us of all of my go-to "things" to help me recover as quick as possible.
2 tissue rejuvinator (Hammer) a day
1 massage from Marjorie (Monday late afternoon)
Daily, low fat dairy (for protein and calcium) and whey protein
Eating balanced meals and snacks, every few hours
1 Hammer Fizz on Monday and Tuesday (Sunday 100 mile ride was SUPER hot!)
Adequate water throughout the day
Stretching
Compression socks during the day (I work at the hospital all this week, except for today)
REST!!!

I took off training on Mon and Tues so that I could sleep well and allow time before work to stretching/yoga. I was moving a bit slow in the hospital on Mon and Tues (thankfully my brain was in great shape due to the amino's in my morning whey protein drink) but by Wednesday I was feeling a bit "more normal".

With two great nights of sleep, I set my alarm for 4:40am for an early morning workout on Wednesday. I did a light 15 min strength session (circuit-style) to warm up my hips, back and legs and did a quick 3 mile run outside the YMCA. I then finished my workout with a welcomed 3000 yrd swim, and then headed to the hospital. I felt SO much better after my workout and it was nice to wake up my body after feeling almost fully recovered with 3 quality days of respecting my body.

I rarely sign up for races until the week (or day before) of the race because I do not like to feel pressure to do the race. Again, being SMART. After I finished seeing my patients on Wed, my friend Susan (from the hospital, another clinical dietitian) and I went to First Place Sports to (register) pick up our stuff for the race. I received a text from Karel around 3pm that he did the same, near the San Jose Trek Store.

Karel and I woke up at 4:50am and had a light pre-race breakfast. I had 1/4 cup cooked oats with sliced almonds and a small spoonful of PB, alongside water and coffee. Karel wasn't sure what to eat as this was his first half marathon (and longest run since his 50 minute run on Mon) so he had coffee, water, a Mix 1 and 2 fig newtons.

We both filled up a flask with about 3-4 ounces of gel (Hammer vanilla for me) mixed with water for the race. We also sipped on hammer heed w/ water prior to the race.

We arrived to the Trek store around 615am and did a quick warm-up while waiting for our friends James and Jennifer S. Around 6:45 we headed to the start (about .25 miles down the road) and gathered on the starting line with around 2000 other athletes.

It was great to see so many familiar faces and to feel alive and well at my first half marathon since last Dec. Even more so....I couldn't wait to see what Karel would do!

My current racing strategy allows me to put some change in the bank in the case that my rt leg begins to give out on me and I have to do a quick walk just to relieve the tightness. Although I have made great progress since then and have created some great habits in my training routine to allow me to race "injury free", this is all due from residual "injury" of racing injured at Kona in 2007.

My training has been great since I resumed a low-volume, high intensity running + cross training plan on Nov 5th (after a relaxing un-structured exercise routine after Kona). With a goal of sub 1:30, I knew what I needed to hold as an average pace (6:50) but I wasn't sure how the day would turn out.

I ran a bit fast for the first few miles but Karel encouraged me to just see what would happen. Hesitant at first, I feel that one of my struggles as an Ironman athlete is dealing with the "suffering" that occurs in "short" races. Although very comfortable for the first half of the race, I did experience a few down moments which I think are very normal..."I really want to quit"...when you are pushing hard.

I took a quick stretch break around mile 5 because I could feel my leg starting to get tight. By mile 7, my leg was getting really stiff so I decided to walk at the aid station. It was a quick walk but really needed. Because I am use to walking with my run training, I felt as if the walk break was just what I needed to push hard for the rest of the race.

The next 3-4 miles were tough. By mile 9 I was really struggling with my pace. It was a weird feeling because my breathing wasn't labored (as it was in the 10K 2 weeks ago) and my muscles weren't necessarily hurting. I just didn't have the next gear.

Thank goodness for my gel flask because I feel this allowed me to feel great during the entire race. I was experiencing ups and downs throughout this entire race but by mile 10, when I hear my name from an experienced runner, Dan Domingo, I started to pick up the pace. Oddly enough...guess who was running with Dan (as he was pushing his child in a baby jogger!).....
KAREL!!

Karel told me to keep up the pace and that I was looking great. I smiled at him and couldn't believe the pace that he was holding. I kinda got upset at myself for starting too fast but I truely believe that racing allows us to learn and to continually improve as athletes. For sometimes we have "that" race and other times we are just happy to be finished at the line. As long as I respect my body, I know that there will always be another race, another opportunity and another experience.

With Karel in my sight, although running away and looking super smooth and comfortable, I looked at my garmin and gave it everything I had for the last 2 miles.
Somehow, I managed to get into a groove and with 1 mile to go, I pushed and pushed as hard as I could.
With .25 miles to go, my entire body was hurting but I told myself that I did not train so hard just to finish. Although me and sprinting don't belong in the same sentence, I dug super deep and crossed the finish line in 1:31.51.

Not knowing what the day would bring, I was super happy that I set a new PR and placed 4th in my age group. It was a lot of fun feeling like a runner and running alongside some amazingly fast women!

Then I spotted Karel...waiting for me :)

Karel told me that he too sprinted the last mile and for good reason....
Karel's finishing time: 1:29.44!!!!

The funniest part about Karel's spoken race report is that when he got to mile 7, he said to himself "well, this is all unknown territory from here on out".

I am thankful for my second PR in 2 weeks as well as a body that is allowing me to challenge myself, reach new limits and to set new goals. I am thankful for the many spectators on the course who were cheering for us (and volunteering) as well as for my friends and family who inspire, encourage and believe in me. Lastly (but not least), I am thankful that I have Karel in my life. I have never asked Karel to do a triathlon or to enter a running race. I continue to fall more and more in love with Karel because we share similar lifestyles, but have different passions. I don't believe it is necessary that Karel and I do triathlons together, do cycling together or do running races together but I am forever grateful that Karel lives an active and healthy lifestyle.

When it comes to sports, it's not about setting personal bests or even trying to be the best. Toughness doesn't come from pushing through injury but rather respecting the body. Success is not about a finishing time or how much mileage is done in a week. By finding the right balance between life and training/exercise, quality of life will be improved and you will find yourself truely living life to the fullest.

Happy Thanksgiving!

My splits from the race:
13.1 miles
Time: 1:31.51
Average pace: 7:01 min/mile
Mile 1: 6:34
2: 6:27
3: 6:41
4: 6:54
5: 7:00
6: 6:57
7: 7:13
8: 6:59
9: 7:13
10: 7:16
11: 7:07
12: 7:09
13: 6:57

Thumbs up for Karel!

Typical picture pose for me :)

Healthy Thanksgiving Tips

2011-11-22T16:00:00.004-05:00

For the first time, I am celebrating Thanksgiving with Karel as a Registered Dietitian. Therefore, it would be easy to assume that I would dedicate an entire blog or two telling everyone how to eat "healthy" on Thanksgiving.

If you have been following my blog for some time now, it is likely that you will guess what I am about to say....

"If you eat well most of the time, you don't have to worry about the rest of the time"

Although I have a few tips to help you continue with your journey of appreciating the food that you put into your body, I will ask that you do one thing for yourself on Thanksgiving and throughout this holiday season.

Focus on food vocabulary, de-emphasize calories.

It is likely that you will hear the following, either at the table, from your friends/family or in your head...
1) I shouldn't eat this, but...
2) Oh well, I already ruined my diet...
3) Ok, I guess I may as well have another because I already cheated...
4) I'm being so bad......
5) I am going to be so fat after this...
6) I am so fat, oh well...
7) I'll work it off by exercising a lot, so who cares..
8) I'll just worry about my weight when I start my diet on....

Any of these sayings sound familiar?
For me, Thanksgiving is a time to give thanks. A time to enjoy time with others and enjoy some occasional treats and foods that you typically de-emphasize in the diet. As I like to say, "what's ONE day if there are 365 days in a year?"

But for many people, ongoing habits often prevent people from enjoying the food around the holidays. I find it interesting that people will spend more time focusing on ways to create "good" healthy habits around special occasions but when it comes to the daily diet on the other days in the year, there is a common excuse of "oh well, I'll be better tomorrow". For when it is a child's birthday, a holiday or a time to celebrate a special event at a restaurant, it is almost as if some people striving for weight loss/maintenance will be so "strict" and worry about what they are putting into their body (as well as be overly concerned with body imagine) when when the opportunity to indulge without guilty feelings is present.

I may not be expressing myself properly because I am not the RD who will tell you how or what to eat. Rather, I want to inspire and motivate you to truely appreciate the food that you put into your body and to take a possible food obsession and turn it into a passion for living life to the fullest. So, if I could ask everyone to do one thing during this holiday season, I ask for you to rephrase sentences either in your head or when around others, if you hear negative food vocabulary.

Here are a few suggestions:
1) I shouldn't eat this, but...
I am so thankful that I have this opportunity to enjoy some occasional treats with the people who I care about the most
2) Oh well, I already ruined my diet...
I am really proud of myself for focusing on the plate method when creating my meal. It feels great to know that by filling 1/2 my plate with vegetables, 1/4 of my plate with starches and 1/4 of my plate with protein, I am able to enjoy a little of everything and not feel restricted or guilty.
3) Ok, I guess I may as well have another because I already cheated...
I am thankful that I have a balanced diet where no food is off-limit. Because I emphasize certain foods on a daily basis, I welcome this day to enjoy some occasional foods without any feeling of guilt.
4) I'm being so bad......
Knowing that my habits such as not going into a meal starving, eating protein with my meals and snacks, drinking plenty of water, reducing added sugar in my diet and focusing on wholesome foods, are keeping my blood sugar stable during the day, I actually feel great because I know I will stop eating when I am satisfied and will feel energized tomorrow.
5) I am going to be so fat after this...
I know that my weight fluctuates and not all is lost or ruined in one day or in one meal.
6) I am so fat, oh well...
I am really proud of the weight I have lost or that I have maintained my weight over the past x-weeks/months. I have a goal of _____ and I know that I will be back on track tomorrow without any feelings of guilt.
7) I'll work it off so who cares..
I know that my blood sugar levels may feel a little off tomorrow but my goal for the next few days is to keep my body moving and regardless if I am training or exercising, I am going to make good use of these calories and move my body with a healthy dose of exercise.
8) I'll just worry about my weight when I start my diet on....
I know that dieting is not a lifestyle. I am focused on creating balanced eating habits in order to live a quality life without feelings of guilt, restriction and obsession in order to reduce my risk for disease and to help increase longevity and performance.

As for those Thanksgiving Tips that can help you stay on track in your journey of appreciating food for fuel and for health....

If your body is healthy, recovering from injury/illness/disease or if you are overcoming obstacles in your life, I am sure you have plenty to be thankful for this year. Remind yourself that on this holiday, food should make you feel good...as should the people who you choose to be around you on this holiday.
Because this holiday can present a smorgasbord of food, I prepared several do's and don'ts for Thanksgiving (or any eating-centered holiday/event) to help prepare you for a feel-good day as well as keep you on track in developing a healthy relationship with food.

In no particular order....
-DO eat breakfast. Rather than going for the daily bowl of oatmeal, cereal, toast or bagel, think low fat protein. An egg white omelet, whey protein shake, yogurt, cottage cheese or lean/veggie meat are all great options. Although turkey at your t-day dinner is high in protein, there is also an abundance of carbs on Thanksgiving. If you are choosing to do a turkey trot or some type of morning exercise (which I highly recommend!), eat your normal pre-training snack and finish your workout with a balanced, protein-rich breakfast with a smaller than normal portion of recovery carbohydrates (ex. handful of cereal with smoothie or toast w/ eggs). Certainly, starting off your day with fluctuating blood sugar levels and feeling extremely starved when your thanksgiving meal is no way for an athletic individual to set the tone for a balanced day of eating.
-Do not go long hours without eating. Again, stick to foods which will stabilize your blood sugar and will not digest too quickly. Because you should enjoy some sweet treats at your t-day meal, opt for slow digesting snacks of foods that may not be in high quantity at your meal. Foods such as veggies or fruit with protein (ex. tuna/deli meat, cottage cheese, string cheese, nuts, PB, yogurt or egg) would be great snack (and mini meal options). I recommend to stick with real-food snacks around 100-200 calories, every 2-3 hours.
-Do not go into the thanksgiving meal starving. Hungry, sure. Starving, no. Go for a small snack of your slow digesting, protein-rich food (or high fiber fruit/veggie) around 1 hour to 45 minutes before the meal is served. In order to pass on a large quantity of heavy appetizers, which can add 500+ extra calories to your daily diet before the meal is even served, choose nutrient-dense foods such as fruits and veggies, either before or with your favorite appetizers. Although I do not suggest water-replacements on a daily basis, a good choice around an hour before the meal would be a carbonated beverage, such as a flavored water or seltzer just to curb the cravings as you are anxiously awaiting the meal. Certainly, you don't want to "save" calories by drinking diet drinks all day so by snacking on nutritious options throughout the day, eating breakfast and focusing on nutrient-rich foods, you will find that if your meal is in the afternoon (ex. around 2 or 3) or in the late afternoon (4 or 5), you are going to feel in control of your eating when the meal is served.
-Do not worry about weight loss/maintenance goals. It's Thanksgiving and a day to enjoy a variety of foods that you normally wouldn't prepare or eat. Perhaps the portions may be a bit bigger and you may have more options, but 500-1000 extra calories (at a minimum) for one day is no big deal if you are focused on creating lifelong nutrition habits. You may feel a bit full compared to other days but don't let a few hundred extra calories (especially if some of your options are heart-healthy) freak you out. However, giving yourself the excuse that you can eat however much you want (to a feeling of being uncomfortable full) will only leave you feeling extremely full after the meal and perhaps doubting your ability to lose or maintain weight throughout the rest of the year. Stay focused with your portions and try to overestimate your calories for each serving that you put on your plate. You'd be surprised that you could easily eat 1000 calories at one meal from just 3 oversized portions of the green bean casserole, sweet potato casserole and a piece of pie. Try to choose a little of everything and remember that leftovers on Fri, Sat and Sun are just as good as food on Thanksgiving day. Be sure to plan ahead in order to save room for dessert and pass on second portions both at the meal and with deserts. When it comes to deserts and a variety of options, share a few selections with others.
-Do use a strategy when serving yourself. I highly recommend serving yourself so that you can choose what and how much you want to eat. When it comes to platting food, use big plates for any type of vegetable or salad. Use that same plate for your protein choices as well. Use smaller plates or cups for deserts and calorie-dense side dishes. Let your brain think you are eating large portions.
-Do exercise on Thurs morning..friday morning, sat morning and sunday morning. See this day just like any other day. You don't have to train with a specific goal in mind, but I highly recommend staying active and/or exercising. Although your table may have a few more table settings and the fridge may be packed with food, USE those extra calories that you may not normally have in your body. Although you may say to yourself "I have to burn those extra calories by working out for 3+ hours" rephrase that sentence by telling yourself that this is a great time to use your fuel no matter what you are doing! Remember, it is likely the off-season for you (if you are an athlete) so you don't have to train. It is perfectly acceptable to implement a little "fat burning" aerobic exercise by working out/exercising (or be active) for an hour or two in order to get in a good sweat and enjoy your well-fueled body.
-Do plan workouts for after Thanksgiving. Plan ahead (like today) and tell yourself that you will do something active on Friday morning. You can sleep in or go early-bird shopping and still go for a walk, bike ride, swim or run Friday. Or, get up before your family and go for a ride on your trainer or walk/run on your treadmill. Ever eat too much on the night before a race, sleep horribly the night before a race and then wake up on race day morning regretting that you had too much to eat? Thanksgiving is kinda like that. It's really easy to feel great when you are eating but then feel too sluggish and full on the days after. By having a plan for activity, you may reduce the tendency to eat until you are stuffed and will find yourself eating until you feel satisfied. Remember, walking counts as physical activity and can be a great "exercise" for the whole family.
-Do not think all is ruined because of one day/meal. Maybe you didn't lose the weight you wanted to this past season/year. Maybe you are "feeling" a bit heavy (I don't like the word fat) at the moment. Maybe you are dreading all those "unhealthy" foods that are going to presented to you at your meal. Although this is Thanksgiving, this is just another day...out of 365 days in a year. You can still use the wisdom, knowledge and education that you have acquired to make good choices on Thanksgiving and the days, weeks and months that follow.Don't forget about your good food and body imagine vocabulary!
-Do have a go-to food. This is something I believe in for all events and functions. If you are holding Thanksgiving at your home, it is easy to plan what you will prepare, what you will eat and how much food you have to choose from. However, when attending Thanksgiving at a neighbors house, family members house or at a friend of a friend's house, it may seem stressful to maintain your daily healthy eating plan if nothing healthy is available. No matter where you go for Thanksgiving (or an event) bring a go-to meal ANDside item for you to feel good about. Maybe you choose to make your own healthy version of a sweet potato or green bean casserole or maybe you want to bring your own steamed veggies or a bowl of fruit. Regardless of whatever you bring, you will have something to look forward to when platting your plate with a variety of foods.
-Do give thanks. I know it sounds cliche but it is a great holiday to give thanks to the people in your life who support you, encourage you, motivate you and inspire you. Send a text, email, phone call or in person, in order to give thanks to those who have made an impact in your life. Certainly, we all have people around us that we should probably thank more than just one day a year. Specifically to all the friends and family members of marathoners, half ironman and ironman athletes out there....LOTS of thanks to you all, who put up with "us" alongside our long training days and semi-bonk training sessions. Rather than thinking about all the food you will eat, take this time to give thanks to those around you as well as to your body, which allows you to reach finishing lines and to see another day.

Happy Thanksgiving!

Movember and colon cancer

2011-11-21T20:00:00.004-05:00

IT'S MOVEMBER!!!

During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.

The Movember Effect: Awareness & Education, Survivorship, Research
The funds raised in the US support prostate cancer and other cancers that affect men. The funds raised are directed to programs run directly by Movember and our men’s health partners, the Prostate Cancer Foundation and LIVESTRONG, the Lance Armstrong Foundation. Together, the three channels work together to ensure that Movember funds are supporting a broad range of innovative, world-class programs in line with our strategic goals in the areas of awareness and education, survivorship and research.

Big steps have been taken towards changing attitudes and habits relating to men’s health around the world, but there is still much to be done to catch up with the women’s health movement. Via the moustache, Movember aims to fulfill its vision of having an everlasting impact on the face of men’s health by continuing to spark conversation and spread awareness of men’s health issues each year.

Karel is part of a team raising money for men's health. In honor of anyone that you know who has been affected by cancer (or a disease/illness), it would be so kind of you to DONATE HERE. Karel has raised over $230 and with only 8 days to go, it would be great if you could help him get to $300!! Regardless if you donate $100, $20 or $5, you will feel great after you donate, knowing that you have truely made a difference in a global movement helping to change the face of men's health.

Thank you for your donation!

I read a great article in the December 2011 issue of Consumer Reports on Health (Volume 23, number 12). The article was titled "Stopping a treatable cancer".

Did you know that colorectal cancer remains the second leading cause of cancer related deaths in the U.S. for BOTH men and women (lung cancer is the first)???

In a May 2010 Survey in the American Journal of Preventive Medicine, people in the survey said that they avoided colorectal cancer screening because they considered it "too embarrassing" or feared the results. In 2011, about 141,000 people in the U.S. will be given a diagnosis of colorectal cancer, and the disease will cause 49,00 deaths.

It is important that you ask your doctor if you should be tested. Routine checks for early signs should begin at age 50 for most people, or earlier for those with a family history of the disease or who have other risk factors.

On pg 5 of the newsletter, Consumer Reports suggests the following (in addition to screening tests that may find incipient colorectal tumors) diet and lifestyle changes that could eliminate up to 40% of colorectal cancer:

1. Eat less red meat: During digestion, red and processed meats form carcinogenic chemicals. The colorectal cancer risk was 22% greater among people who ate 5 ounces of red and processed meat a day compared with those who ate less than an ounce a day, according to a 2011 meta-analysis combining results of 21 studies.

2. Eat more veggies, fruit and fiber: A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps. Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3.5 servings of fruit and vegetables per 1,000 calories each day were 35% less likely to develop new polyps during the study.

3. Exercise: Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers. Aim for at least 30 min a day of moderately intense exercise.

4. Maintain a healthy weight: Being overweight increases the risk of colorectal cancer no matter how active you are. Excess abdominal fat (indicated by a waist size that exceeds 35" for women and 40" for men) could be a more important risk factors than overall body weight.

5. Don't rely too much on drugs or supplements: Some, such as aspirin and related NSAIDs, calcium supplements, and for women, postmenopausal hormone therapy, might lower risk, evidence shows. But all pose additional health risks, and there's not enough proof of their effectiveness and safety to recommend routine use to prevent colon cancer.

6. Limit alcohol: people who average 2-4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.

7. Don't smoke: researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer. And women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the journal Digestive Diseases and Sciences.

Karel shared this video with me and I thought you all would like it ...enjoy!

If you are interested in donating.... DONATE HERE.

Monday product review

2011-11-21T06:30:00.001-05:00

110 play harder clutch ice tights

On Sunday, Karel and I joined hundreds of other cyclists and bike enthusiasts for a beautiful ride on the hills of Clermont. Event report will come shortly but for now...I have to share my first experience with the clutch-tights from 110 Play Harder.

After 100 miles and some serious climbing, it was time to recover. Rest comes later...recovery comes first.

I put on my clutch tights and instantly felt relief. Even though I wore compression socks and CEP compression tri shorts during the bike ride, I was ready for more compression. What's so awesome about 110 Play Harder is that the clothing has pockets for ice!

Karel and myself have been using 110 play harder gear for a while now. As a member of the 110% Elite tri team in Jacksonville, FL, I could not be more proud to represent this brand. You will always find my promoting gear, nutrition and equipment that I use or have experienced/tried. I believe in encouraging others to try things so that performance can be improved..not just because I use it. Because I believe in a balanced approach to training, I always keep my body in mind and I never take for granted what my body allows me to do on a daily basis.

Here's a little about compression from 110 Play Harder:
3 REASONS THESE TIGHTS ARE SO CLUTCH

SMARTER PREPARATION

Whether it’s during travel or your final nights’ rest before the big event, our zoned, gradient compression helps your body prepare to perform it’s very best by reducing swelling and increasing circulation.

ACCELERATED RECOVERY

Clutch Tights are the next innovation for how passionate athletes recover. The powerful combination of zoned, gradient compression and ice therapy means you recover faster between training sessions so you can improve your performance and decrease your chance of injury.

FASTER HEALING

You’ve heard this part before: compression and ice is the best treatment for overuse injuries that occur in areas such as your Achilles, shins, calves, knees, hamstrings, quadriceps, glutes, hips, IT Band and lumbar. Here’s the brilliant part: combining these two therapies in one convenient piece of gear, Clutch Tights provide the hassle free way to comply with your physical therapist’s advice to apply RICE therapy: Rest, Ice, Compression and Elevation.

Oakley Women Drizzle Sunglasses

If you haven't noticed lately....I absolutely LOVE my Oakley Women Drizzle sunglasses.

Back in June, when I went to Napa Valley for the Oakley Women fitness retreat (soon after finding out I was picked to be an Oakley Women ambassador), we toured the mobile Oakley Lab and received our own pair of the prototype Drizzle glasses. Only use to wearing "sport" sunglasses, I was a little hesitant to wear a more lifestyle type of sunglasses. However, shortly after receiving the drizzles, we all participated in a 5K race through a vineyard...in our new drizzles.

Amazingly, the drizzles didn't move from my face and they were super comfortable. I absolutely LOVE LOVE LOVE these glasses and I can't go anywhere without them. I also own the Oakley Fringe sunglasses as my "cute" pair of glasses but the drizzle would be my 1st favorite because I can wear them all the time.

Here's a little about the sunglasses from the Oakely Women site.
Brighten your day with this versatile active eyewear sunglass called Drizzle™. The rounded square lens shape adds a stylish element to your active life. Unobtainium nosepads and earsocks grip when you sweat through your workout and the universally flattering shape keeps the compliments coming. The stress-resistant O Matter frame is durable and lightweight so they’re comfortable to wear sunrise to sunset.

Finding just the right color won’t be a problem because the selection of finishes for you to choose from is vast, from Raspberry Spritzer to Brown Sugar/Sunset.
For your savored sun-drenched activities the UV protection of the Plutonite lens material filters out 100% of UVA/UVB/UVC and harmful blue light up to 400nm. If you want polarized lenses, Oakley Drizzle has the best polarized lenses on the planet with greater than 99% polarization efficiency. You can even get Oakley prescription lenses if you need them, either Single Vision ( +2.0 through -3.0 ) or Progressive ( +2.0 through -3.0 ). Drizzle has an 8.75 base lens curvature for optimized peripheral vision and side protection, and a varied field of light transmission through optional gradient lens shading. Oakley delivers its premium level of comfort and performance with the Three-Point Fit that holds the lens in precise optical alignment. If staying active is your game, Oakley Drizzle is your frame.

Right Stuff and Food Porn

2011-11-18T04:54:00.003-05:00

Since another issue of Nutrition Action Healthletter just arrived in my mail, I had to immediately flip to the back to read my favorite section "Right Stuff. Food Porn"
Enjoy the following directly from the magazine (back page).

Muesli Marvel
"Originally developed in the late 1800s by a Swiss nutritionist, Muesli is a delightful cereal made from a blend of whole grains, dried fruits, nuts and seeds," explains the label of Bob's Red Mill Old Country Style Muesli.

Delightful is right, whether you microwave or boil it for 3-5 minutes with milk or water to make a hearty hot cereal, or you just stir it into your milk or yogurt cold.

Either ways, you've got a bowl of "whole grain rolled oats, wheat, rye, triticale and barely, along with sweet and chewy dates and raisins, sunflower seeds, almonds and walnuts for a high energy Muesli," according to the label.

Okay. Forget that last part. When a label talks about "energy," it means "calories" and not an energy boost. And speaking of calories, odds are you'll get more than the 110 that are listed on the Nutrition Facts panel. That's for a quarter cup serving that won't even cover the bottom of some bowls.

So let's say you use half a cup and get 220 calories' worth of cereal. Don't worry. They come with 8 grams of fiber, 8 grams of protein and no sodium. And the Muesli's whole grains are intact which means they'll help keep you regular (and help keep a lid on your blood sugar levels) better than whole grains that have been ground into flour. Bonus: There's no sugar beyond what comes naturally from the raisins and dates.
When Bob says "Old Country Style", he means it.

Don't Know Jack
T.G.I. Friday's is big on poultry. You can choose from a BBQ Chicken Wrap, a California Club, a Caribbean Chicken Sandwich and a Jack Daniel's Chicken Sandwich. Is this a health-conscious chain or not?
NOT. Take the Jack Daniel's. "A grilled chicken breast basted in Jack Daniel's glaze and topped with bacon, mixed cheese and Cajun onion straws, not to mention lettuce, tomatoes, pickles and Jack Daniel's mayo," croons the menu.
We didn't notice any crooning over the sandwich's 1,140 calories and day's worth of saturated fat (18 grams) seasoned with close to a two-day supply of sodium (2780 mg). It's like eating a full rack of Friday's Baby Back Ribs. The chains other chicken sandwiches are in the same ballpark (complete with oversized white-flour bun).
Oops. That's without any sides. You've got your choice of seasoned fries (290 calories), side salad (40 calories without dressing), or for another 99 cents, sweet potato fries (390 calories).
To its credit, that chain has a "Right Portion, Right Price" menu. Each item (though still too salty) has less than 750 calories. Some like the delicious Shrimp Key West and Dragonfire Salmon, even come with steamed broccoli.
Hey Friday's! Why not keep your entire menu under 750 calories? Or does your name really stand for Thank Goodness It's Fattening?

*As a dietitian and writer of this blog...I try to keep a positive food vocabulary. Therefore, as I post this article and write the last sentence of the above article, I would like to say that I avoid using words like "fat, skinny, bad food, off-limit" in order to maintain a healthy relationship with food. I believe that there is a time for everything and if we eat well most of the time, we don't have to worry about the rest of the time. Reading the last sense of this article does not make me feel good to write as I would never use those words to describe a food, restaurant, etc. Rather, I focus on the positive, the good and what we CAN do to keep balance in our life. I do not like reading blogs who SCREAM at you about changing your dietary habits by using negative words to make you FEAR food. That is not my intention and I want you to continue working on your journey of developing a healthy relationship with food and appreciating the food that you put into your body.

A diet to reduce risk for injuries and inflammation

2011-11-17T08:21:00.005-05:00

According to the Wall Street Journal (11/1/11), of the 60,000 runners who registered for the NY Marathon, around 45,000 will show up on race day. On the ING NYC marathon website, 47,438 athletes started, 46,795 athletes finished the 26.2 mile event. "An obsession with fulfilling training regimens may prompt some runners to drop out of races they could easily finish" - The Wall Street Journal.

As an ...athlete and coach, one thing I have learned over the years is that I receive little gratification of trying to finish a race with an injury. I believe that racing (or participating) in an event should be based on training. Therefore, if you are unable to put your training to good use, what's the point of "getting through it". Is a medal or t-shirt more important than your health? I believe that the body should be respected and if you are injured, do not make the body perform if it is screaming at you to recover. In order to not risk a deeper/more serious injury, remind yourself that there will be plenty more races in your future and to NOW focus on what you CAN do in order to stay in good health for the future.

According to the article (Health & Wellness section, D2, 11/1/11), "As easy as that may sound - resting ahead of a race - many runners find that advice hard to follow. Bodies trained to run want to run, especially as nervous energy mounts ahead of race day. Some coaches recommend light yoga as a way of burning off energy while stretching. Sports medicine specialists say that predicting and preventing running injuries is an inexact science. But a long and slow increase in long runs is generally safer than a quick escalation, says Stephen Pribut, a Washington, D.C., podiatrist, marathoner and past president of the American Academy of Podiatric sports Medicine. "Six months to build up mileage is better than two," he says."

In the November 2011 issue of Today's Dietitian, there was a great article "Is there a link between nutrition and autoimmune disease?
I think it is important to note that diet plays a vital role in how people recover from exercise....as well as reducing inflammation in the body. Rather than contributing certain foods like wheat, dairy and fruit to increasing inflammation, the focus should be on what people are NOT eating enough of...FRUITS AND VEGETABLES and what people are eating TOO MUCH of...processed "healthy" food. With a balanced diet, no food needs to be "off limit" because the foundation of the diet is built on nutrient-rich foods to promote optimal health and to maximize performance.

In a study published August 15, 2006 in the Journal of the American College of Cardiology, researchers found that diets high in refined starches, sugar, saturated fats and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appeared to turn on the inflammatory response. However, a diet rich in whole foods, including healthful carbohydrates, fats and protein sources, cooled it down. There's no harm in supporting a diet-optimal for just about everyone-that's rich in whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds; is rich in healthful fat sources such as extra-virgin olive oil, avocado, nuts and fish; and includes foods such as tea, dark chocolate, spices and herbs and red wine in moderation.
-Article by Sharon Palmer, RD

Here is my latest creation that I made in 26 minutes!!!
For my vegetarians, you can substitute tofu, tempeh, low fat cottage cheese, 0% greek yogurt or eggs for the fish.
Here's a great article on Omega-3 Fatty Acid recommendations for vegetarians

Baked fish, cauliflower and onions with brown rice and feta

Tilapia (or your choice of fish)
Cauliflower
Onions
Broccoli
Olive oil

Brown rice
Tomatoes
Feta cheese
Spinach

1. Pre-heat oven to 425 degrees.
2. Prepare your choice of fish to your liking (I use about 2 tsp butter, a drizzle of olive oil and a squirt of lemon juice, seasoned with pepper for Karel. I can't taste the fish but he never complains about the taste). Place on glass cookware and put into oven.
3. While fish is cooking, steam cauliflower and broccoli in the microwave. Slice onions.
4. On a sheet of tinfoil, place steamed cauliflower, broccoli and olive oil and drizzle with olive oil and season with no-salt seasoning, paprika and pepper. Cook in oven.
5. Cook fish to reach minimal temp of 145-degrees (around 10-15 minutes).
6. When fish is cooked and veggies are slightly brown, remove from oven (turn off oven).

7) As fish and veggies are cooking, cook 1-minute brown rice (or use leftover rice) and place over bed of spinach. Top with sliced tomatoes and a sprinkle of feta cheese.

Feta and pear salad, mushroom pilaf & staying hydrated in the winter

2011-11-16T09:28:00.004-05:00

Although the weather is a bit on the warm side for running in November, we welcomed a few chilly days here in Florida last week...which made for great workouts and yummy meals.

To warm our insides, I made a colorful and comforting meal to cover all my taste buds.

I am to eat 3 servings of whole grains a day, spread out at each meal (or snacks). For dinner, I made a beautiful salad and decided to complement the meal with a side of whole grain brown rice. I made my own pilaf and it came out amazing!

Enjoy!
Feta and Pear salad
Spinach
Kale
Pear
Feta cheese
Tomato
Onion
Carrots
Broccoli
Hard boiled egg
Dressing- balsamic

Mushroom Pilaf
Brown rice (or your favorite whole grain)
Mushrooms
Corn
Garlic

1. Cook mushrooms on a non stick skillet in a little olive oil on medium heat, until lightly brown.
2. Cook brown rice and serve 1/4 cup into small bowel.
3. Add a few mushrooms and a little cooked corn and top with chopped garlic.
4. Mix well and enjoy!
5. Optional: for a little kick, add a little salsa.

With the winter months approaching, it is easy to forget to drink while exercising/training outside. More so, with soothing sweet and hot drinks alongside comforting food, water may be the last thing on your mind when "quenching" your cravings.

I hope you enjoy my latest article on LAVA online in my "Plate not Pills" column.

Plates Not Pills: Water : LAVA Magazine

My first WIN and 2 PR's!

2011-11-14T18:15:00.007-05:00

This is my "why"....

Ellie is the reason why I love, respect, appreciate and honor my body. Ellie is 89 years old and I had the privilege of "racing" with her on Saturday the 12th, 2011 at the Run for Rotary in Holiday, Fl.
Ellie participated in the 5K and finished in 1 hour and 6 minutes. Although she placed second to a 75 year old who finished in 47:37, Ellie is my "why".

Understanding that it is necessary to exercise for longevity, heart health, weight control and stress relief, I find it fantastic that "triathlons" are my lifestyle.
I have a clear intention when it comes to training for a race. I do not "train" for weight loss or burning calories. I do not associate training with being able to "reward" myself for something sweet nor do I feel as if I need to be strict in my diet because I am an athlete. I find beauty in the food that I eat and I am so passionate about moving, using and nourishing my body because I do it all for longevity. When I train, I have a purpose and a reason. Although my "race day" plan is dependent on my fitness on race day, I train with a goal in mind and I am not afraid to challenge myself to reach that goal.

With every challenge that I face in reaching my goals, I focus my energy on a balanced way of overcoming those challenges. For example, in the case of my 3-year history of chronic hip problems, I discovered that riding my bike before I ran was a monumental change in how I felt during running. With that change in place, I focused on strength training, proper stretching and recovery after workouts alongside compression. Every day brings opportunities to make me a stronger triathlete, but I find it helpful to look for them when I am not swimming, biking or running.

One thing I have learned in life is that challenges should bring out the best in you. I am not afraid to fail but I a thrive off goal setting and individual success. In an effort to maintain a healthy balanced between exercise/training and the rest of life, I would say that I absolutely love simplifying every racing goal into small pieces, thus allowing me to really understand what it takes to reach my goal and what steps I need to take to get where I want to be and to feel a certain way, by x-day.

After I finished the 10K race, I was warming down for 2.5 miles and stopped around 1 mile in order to walk with Ellie. She was finishing her race (about 1 mile away) and I told her she was an inspiration. After asking how "young" she was, I asked her what keeps her going. She replied something like..."When I was 60, I watched a race and saw a 75 year old walking in the race. I figured I could do that since I was 15 years younger than him."

For many of you all (me included), exercising for health gradually turns into the desire to traini for an event. For it is only a matter of time before you are ready to set goals, have a plan and embrace the opportunity to answer "can I do this??"
There's something magical about training for an event, but it can also be bitter sweet. For the sport that you are training for, that makes you feel amazingly healthy and full of life, can also tear you down, making you feel tired, fatigued and often injured.

As competitive athletes (regardless of fitness level), we are always teetering on the edge of burnout, overtraining and a possible injury. Inspired by the fact that I have the opportunity to make sure that I am physically active, healthy, free of disease (or at least, reduce the risk for disease) and still enjoying life at the age of 90, I take pride in balancing training with the rest of my life. I am not afraid of rest or changing my routine based on what my life brings to me on a certain day. I recognize that I have many ways to move my body and swimming, biking and running are not the only ways that I can do good to my body. Knowing that "putting in the miles" is simply one part of a long equation of personal success, I recognize that there is no rush as to when I will get "there". By setting goals, focusing on the individual components that allow me to be consistent with training and recovery quickly from workouts, and creating a colorful foundation to fuel my active lifestyle, I not only reap the many benefits of exercise but I also find myself becoming a smarter, fitter and faster athlete in the process.

With every race, I realize that there is an opportunity to set a personal best time. In the case of the Run for Rotary, I feel that I achieved more than I could ever imagine.

Run for Rotary 10K race report

It was a last minute decision around 7pm on Friday evening, that I would do the Run for Rotary in Holiday, FL on Saturday morning at 7:30am. I was visiting my parents and my brother and his girlfriend were in town. Karel had to stay in Jax because of work but he mentioned to me that he was going to the Native Sun 10K.

Inspired by my hubby, who decided to "race" the 10K after only running 3 times since his cycling season ended in late October, I was excited to see if my interval training had paid off.

Although my body does not require a lengthy taper for a short-distance race, I was going into this race with 2 tough weeks of interval training in preparation for the upcoming Subaru Half Marathon on November 24th (here in Jacksonville). it has only been 5 weeks since the Ironman World Championships but I truely feel as if I recovered incredibly fast from Kona..and in the best shape of my life. Therefore, I really focused on a good recovery from Kona and not loosing what I had worked so hard to create over the past 14 weeks in prep for Kona.

Focused on intense intervals in order to increase my lactate threshold and build my anaerobic engine, I took advantage of my endurance base and decided that if I paced myself properly during this 10K, I could have a great race.

Excited to race my first 10K in the past 3 years, I registered around 6:30am on race day morning and had a great 1.75 mile warm-up. It was a chilly 47 degrees when I arrived to the race venue but after warming up in my compression socks, CEP compression tri shorts and my yellow Oakley Women tank, I was ready to go.

The event was a small race, but I absolutely love supporting small, local events...especially when the event is USATF sanctioned.

When the race started, I started out fast right from the gun. Knowing that the 5K runners were with the 10K runners, I was excited to push myself for the entire 6.2 miles.

The course was beautiful as we ran through quite neighborhoods. There were several water stops with lots of volunteers. I grabbed a cup of water at most of the aid stations but I was lucky to get 2-3 ounces into my mouth.

By the first mile I was 4th overall runner but I was completely focused on my race. With my garmin as my "racing partner", I focused on what I had trained myself to do. With all of my intervals between 6:05 and 6:30 min/miles, I figured I would be able to set a PR from my best time of 42 minutes in 2006 (and 44 minutes in 2008) if I could be consistent.

Therefore..bring on the intervals!!

Within every mile brought an interval. Run hard..focus on form and breathing and recover at the mile marker. I would "slow" down to 7:15-7:20 min/miles for 10-20 sec or until I felt "fresh" again. Of course, as the race neared 3 miles, I was really fighting the desire to slow down longer and longer. Therefore, when I got to 3.5 miles, I stopped. Just for 5 seconds to stretch my hips with a slight lean backward, I took a few deep breaths and picked up the pace again.

I felt a bit fresher but I knew the last 3 miles would be tough. With a little change in the bank, I had a little wiggle room to slow down but it was going to be close for me to achieve my ultimate goal...to break 40 minutes!!!

All alone, I was really battling with self talk. Unaware of how my body would deal with this speed at this distance, I just broke down the race into 2 more miles to go, 1 more mile to go.

Still alone, I was hearing some cheers from the other runners and it gave me a good little burst of energy. With good form and heavy breathing, I tried to crank it into the next gear with less than 1/2 mile to go.

Unfortunately, my Ironman-trained body doesn't have many gears but with only 4 weeks of training, I was relishing in the fact that I was nearing the finishing line..in sight of a HUGE PR!!

As I crossed the finish line, I heard someone say "congratulations to the first overall female".

Completely unfocused on my place, I was joyful for the fact that I set a huge PR. After 3 years of long-distance focused training and 5 years since I set a personal best of 42 minutes in a 10K, I crossed the finish line in 1st place and barely missed my goal of a sub 40 minute 10K.

Finishing time:
40.09
6:29 min/mile pace
1st Overall Female
2nd Overall 10K athlete

I was super excited to call Karel but I had to wait until he finished HIS 2nd EVER 10k!

After the award ceremony, I received a call from Karel, letting me know that that was the hardest race of his life. Spoken like a true cyclist, Karel told me that he couldn't hang with the fast guys and they dropped him after the first mile.

However, I am always impressed with Karel and somehow, he managed to set a 10K PR of 38:59!!!! Naturally talented, Karel managed to run 6:16 min/miles with almost no training. Absolutely amazing.

Karel is excited to see if he can continue progressing with his run times...although his running is just a piece of his off-season training. The road bike isn't being used a lot, however, Karel is spending a lot of time in the weight room, on his new mountain bike and on his fixie bike.

Campy, my family and me enjoyed the afternoon at the Sponge Docks in Tarpon Springs. Once again, I am thankful for my body for letting me reach my goals and for helping me live a quality, balanced life.

Monday product review - power meter

2011-11-13T05:30:00.000-05:00

Now a day, it is super easy to get the itch to sign up for a race distance, longer than what appears "easy". Perhaps you have done a 5K or 10K or a sprint triathlon and are ready to make the leap to register for a long-distance event. Whether you are seeking an Ironman distance triathlon or marathon, or perhaps even an olympic distance tri or half marathon, it is really easy to get caught up in the "mileage" and loose sight on all of the other areas (nutrition, sleep, sports nutrition, stress management, strength training, mental toughness, support from others, periodized training, etc.) that contribute to consistent training and a great race day performance. It is also important to address the topic of training versus exercise and to not overlook the importance of properly fueling before, during and after training in order to experience optimal performance gains. For once you transition into athlete training for an event (from individual exercising for weight management/loss), the equation of calories in/ calories out should be removed so that training gains are not compromised due to fear that you will "gain weight" from consuming proper training fuel before, during and after training.

While watching athletes reach the verge of overtraining/over-reaching and getting so close to losing all motivation in the last 2-4 weeks before a long-awaited long-distance or important race, I strongly encourage athletes to consider some of the many tools that are available to help reach your individual training and racing goals. For so many athletes neglect areas such as proper daily nutrition, individualized, distance-specific sports nutrition, adequate sleep, strength training and stress management, which affect how you perform both in training and racing. Although I love putting in the miles, just like you, I personally do not get obsessed with the idea that I am "not doing enough" or "need to do more". Because I believe in quality training, athletes who set out to just do x-miles or x-time, without a plan or a reason, often experience in-consistent performance gains, gradually notice that the weight that was once soooo easy to lose by training/exercising is no longer coming off (if anything, coming back on) and often experience more and more aches and pains. While you would think that the athlete would re-evaluate their training plan and possibly consult a coach to create an effective, quality training plan to allow for performance gains, the athlete ultimately feels pressure to do more and more mileage out of fear or doubt that they won't be able to perform x-distance on race day.

One of the best investments in my triathlon career has been a power meter. During the first week of using it (3 years ago) I was totally overwhelmed..just like I was when I started training with HR. However, after a few weeks of playing around with the power meter, I started to understand my efforts and I was able to stay in my zones. I find a power meter to be a valuable for ALL levels of fitness. If anything, newbies who train with a coach or aim for a more consistent training plan, should strongly consider training with power as an easy and effective tool to monitor progress and ensure quality training.

POWER
Quark crankset

Power meter (Cyclops G3)

Vector Power meter pedal

Karel has studied, worked on and raced bikes all his life. Ever since he was a young boy in Czech Republic, he has followed cycling and everything related to bikes.
As a coach, I receive a lot of questions from my personal athletes and from other individuals who are athletic. One popular question that I receive a lot from triathletes is about race wheels..."will they make me faster?"

To respond, I typically say "Have you considered buying a power tap?"

As a coach, I want to make sure that my athletes arrive to race day physically fit. In order to achieve personal goals, I help them with their racing plan. In order to determine the race-day plan, I take into consideration training.

On race day, you are not there to "train". You are putting your "training" to the test. So regardless if you train in race wheels or just race in race wheels, you are relying on an efficient body, that is trained and well-fueled. Every training session builds on one another so that on race day you are ready to put your training to the test.

By training with power, you are able to directly monitor how much force you are exerting with each pedal stroke. Power is the most objective way to monitor your effort (in watts) while riding. Power says it as it is. Because heart rate can change on a daily basis (depending on fatigue, sleep, stress, etc.) your power will effectively measure you effort and will allow you to be consistent within each workout.

I find power meters most valuable for long-distance training..especially for Ironman triathletes. This year I did 1 x 100+ mile ride in my 14-week KONA training plan. It was a 110 mile ride and I had specific zones (power) to follow. Prior to that ride, I did a handful of 80 or 90 mile rides, around 4-5 hours, with specific zones (power) to follow. Every training session was based on my power and by reviewing previous workouts from my WKO+ power analysis program, I was able to monitor my profess and set tangible goals for each training session. Regardless if it was windy, breezy or hot, I was able to see myself improving on the bike WITHOUT focusing on my speed or mileage.

Although I recommend having a trained professional evaluate your training logs when training with power (Karel reviews my training as well as for my athletes who train with power), training with power is not difficult to do on your own.

I do not feel that a power meter should replace heart rate training or that you should never focus on speed. However, a power meter will give you a more accurate representation of your current fitness, what occurred during your last training/racing session and what areas you need to work on in order to improve. Once again, training is not just about the miles but rather what you put into those miles.

In March 2012, Garmin will release the NEW pedal-based power. Right now, Cyclops has a new power meter for the wheel hub (G3). I have an older model of the Cyclops hub power meter which is in my "race wheels" (which I use for training - tubular tires). Karel has a quark which is in the crank of the bike. This allows Karel to always train with power, no matter what wheels (training or racing) wheels he decides to use. We both have a software program to analyze and store our data.

Karel says that the pedal power meter is a great idea and he is excited for it to come out. However, he suggests that if you are the type to get the latest and greatest the day it is released, to wait until it is out for a little while. Just like with the Quark, the Speed Concept, etc., there are typically a few glitches when it comes to new products. Although Trek and other companies have exceptional warranties and customer service, the wait for the new pedal power meter is more for your sake so you don't have to deal with any potential problems that may be worked out in the first few months that it is released.