Eat This. It's Good!
Author Archives: Eat This. It's Good!

Plan to Get Back on Track

When you stumble- and we all do when it comes to eating- often, we find the next declaration out of our mouth is, I may as well eat the rest of the cake since I already had one piece”. In Jeremy Dean’s book Making Habits, Breaking Habits, he helps us to face the fact that we are not perfect in our quest to build a habit. We will miss a moment, miss a day, or more. It’s a given. What you need to know is what to do when that happens. Have a plan for when the plan breaks down.

When the plan fails, take these steps.

1. Identify the triggers. Find the moment or rewind your day until you can visualize the cross roads. The place in your life where you could have gone one way or the other. When we are in the moment it is hard to see this crossroad, but often playing our day back in your mind like you would rewind a video to see the good parts can help. It’s defining this moment that will help you most. The more specific you can make it the better. So think in terms of a) time, b) location, c) emotional state, d) other people around, e) the circumstance. So it might look like this: Right before I chose to go through the drive thru and order 4 donuts and coffee for myself, I was in a tense meeting at work that didn’t go well, I yelled at my co-worker for the silliest thing, I didn’t sleep well last night, and I forgot my gym clothes. The driver that cut me off right before I left the parking lot was the straw that broke the camel’s back. I just had to have a donut (or three).

2. Identify the old habit. Be specific about what you are trying to stop. Again, think of all the details about this old habit. For instance, I want to stop relying on donuts when I feel upset and stressed in the car while driving alone.

3. Identify the new habitKnow exactly what you want to do, but create a goal that will take less than 60 seconds to accomplish. That sounds too simple but it isn’t easy. For myself, that would be using my 60 seconds to drive past the donut store. Think about it, it sounds simple but it isn’t easy.

It’s hard to change your behavior. It takes courage to have to do things differently and resilience to keep at it.

To your best health,
Coach Nancy

I Scream, You Scream, We All Scream for Ice Cream

It’s hot and its summer, so of course we are thinking of dipping into some of the cool stuff to enjoy.

Guess what? It doesn’t have to be bad for you! Try this delicious and easy to make recipe next time you need a cool treat.

Peanut Butter Chocolate Ice Cream

  • 1 cup almond milk
  • 1 tablespoon cocao nibs
  • 2 tablespoons natural peanut butter
  • 3 scoops chocolate UMP
  • 4 cups of ice

Add all the ingredients into a powerful blender (we use a Vitamix). Using a damper, blend for 30-45 seconds. Going longer will melt your ice cream. Scoop this out and enjoy – it is really good!

Look for more new recipes soon using UMP’s newest flavor Graham Cracker! Watch out, it is fantastic!

Enjoy your summer,
Coach Nancy

Food Fun!

Nail the kale

Rock the broc

Win it with spinach

I'm maddish about raddish

Yes, this is what I do. I have fun with food. We’re all kids at heart. I’ve grown up a bit since my days in junior high and food fights. That only leaves me with a messy kitchen that I end up cleaning up. I find different ways to have fun with food now.

This week I had fun with new recipes. I experimented with making a spaghetti sauce that didn’t have hamburger in it as the protein but lentils.

It was surprisingly yummy. My kids ate it without question. Of course I used spaghetti squash as the noodles.

Here's how I made the sauce:

  • 1 large onion, chopped
  • 2 stalks of celery, chopped
  • 3 cloves of garlic, chopped
  • 1 tablespoon of olive oil
  • 1 28-ounce can of petite tomatoes
  • 1 12-ounce can of tomato paste
  • 1½ cups of dried lentils, rinsed
  • 3 cups of water
  • 1 teaspoon salt
  • 1 teaspoon oregano
  • 2 tablespoons parsley
  • ¼ teaspoon red pepper

Sauté the onion, celery and garlic until soft. Add the lentils and water and cook for about an hour on low, covered. Add in the tomatoes and tomato paste along with the seasonings. Cook uncovered about 15 minutes until lentils are soft and mushy. Serve over spaghetti squash.

I also had fun with my food this week by using paper plates. I’m not sure what it is, but it makes it like a whole different gathering something kid like when you eat on paper plates. P.S. I didn’t use paper plates the night I served spaghetti.

One more way to have fun with your food when it comes to how you serve it. Try serving your omelet in a mug. This recipe works great.

Besides what you eat, and how you eat, there is also where you eat. This week with the weather being so nice outside, we took our meals outside. What could be better than enjoying a great meal, with family, outside. Hint: you don’t have to clean up crumbs as much outside as you do at the kitchen table. Besides eating outdoors beats eating on the couch where everyone is glued to the TV and doesn’t even noticed you made a delicious meal for them.

Have some fun this week with your food.

To your best health,
Coach Nancy

What’s in Your Cupboard?

I went shopping yesterday. 

You may be saying, “Big deal. Why should I care about your grocery shopping?”

Well, many of you have asked me, “What do you eat? How do you make PPW (Protein, Produce, and Water) a reality?”

I thought I might answer that question with a few pictures. While you won’t see exactly what lunch or dinner is, you will see what I use to fix our meals (lunch was Salmon Cakes, salad and Zucchini and Summer Squash, while dinner is Spaghetti Squash Pie).

Our cupboards for our dry goods are filled with spices, tuna, natural peanut butter, and things like ketchup and mustard. The salmon was here until lunch time. This is it besides a big box of oatmeal, dried beans, and almonds. Those are down below so the kids can reach it.

Here’s the fridge. All the typical stuff is here. Veggies located in the bins below but also scattered throughout the place. My rule of thumb is that my grocery cart should not be known for its fruit or highly processed food in a box. If you see me in the store, look for a wide selection of veggies. The white bowl on the top shelf is full of hard boiled eggs. There are over 48 eggs in the picture. They make a great snack – quick and easy.

And the freezer? Its been stocked with frozen veggies, some of which are from our garden. Frozen shrimp, chicken, and other meats. I guess I didn’t need to say ‘frozen’. Imagine that - frozen food in a freezer?

And then finally the picture of my counter (I avoided the piles of papers and stuff that piles high only to clutter). You’ll see the fresh fruit my family enjoys eating.

If you see me at the grocery store, say hi. What’s in the grocery cart won’t embarrass me. I am not always perfectly compliant. No one is. But in general what you see is Protein, Produce, and Water.

Hope you enjoyed taking a peek into the Carlson's cupboards!

Now ask yourself, "What in MY cupboard?"

To your best health,
Coach Nancy

Salmon Cakes

These are a cinch to make! From start to finish, this takes less than 10 minutes. These salmon cakes are healthy, fast, and delicious... and can be served for lunch with a salad or for dinner with a side of vegetables.

  • 1 can wild Alaskan salmon
  • 1 egg
  • 1 tablespoon lemon juice
  • 1/2 cup almond meal

Empty the can of wild Alaskan salmon into a bowl. Add the egg, lemon juice and almond meal. Mix everything together and shape into patties. 

Sauté over medium high heat and serve with a wedge of lemon.

Eating Healthy Can Easily Be Summed Up in These 3 Rules

Eating good (or healthy) can easily be summed up in the three rules below. By following these three rules, you’ll make ‘good’ eating, healthy eating.

1) Eat a wide range of veggies every time you eat (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

2) Eat a wide range of lean proteins at each meal. A great rule of thumb here is to consume at least a fist-sized portion of anything that had a face, that ran, flew, or swam at some point (sorry, doesn’t sound as appetizing this way, but it’s one way to remember!). Protein is the only macronutrient responsible for building and repairing lean muscle.

3) Eat a wide range of healthy fats at each meal (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production. Hormones are designed to help us, not hinder us. They actually make everything else run smoothly and correctly.

As a nutrition coach, one of the most common statements I hear is “I eat really good but….”. Then the blank is filled in with the challenge that person is facing.

We all have challenges and issues when it comes to eating healthy. Instead of focusing on what stops you from success, place your priority on these three things when you eat.

To your best health,
Coach Nancy

Are You Ready to be SMART?

Recently, I had an amazing conversation with Julie. She has been training with Get Fit NH for over 8 years. Julie works in the financial career path but some of our work actually overlaps. Who knew?

Julie had such incredible things to say about goal setting. I am sharing our dialog here!

Julie: I love reading your posts. I always get a lot out of all your informational pieces….The only other thing I would say is to emphasize the SMART goal format for people’s monthly goals. As a sales coach, I always used SMART goal setting with my clients and I love the idea that it’s all their ideas so they are already sold on the actions it will take to reach there goal.

Me: Great idea Julie.  Thank you for your input. Can you tell me a bit more about SMART goals? Do you have a specific format you use for the SMART goals?

Julie: I would have them on a piece of paper write down the left side of it S. M. A. R. T. S is for specifically what are you going to do. M= measure, how are you going to measure it? A= actions, what actions are you going to take to reach this goal? R = result, what is the result? Finally, T = time frame, what is the length of time you are going to do this in?

So here is an example of SMART goal setting:

S: I want to be a size 6 for my 10th wedding Anniversary in September
M: I will measure my waist using the FIT 3D scan each Monday. I will track my weight each Monday as well.
A: I am going to train a minimum of 4 days at Get Fit NH, I am going to use my food log everyday to track my food intake, I will drink 96 oz of water a day, I will consume nothing white (flour, sugar, breads, rice, or pasta).
R: I will be able to wear a dress I feel good in for dinner at our Anniversary dinner.
T: My timeframe is to weekly off check each one of my actions are being completed and 9/25/17 is the dinner date.

Now that is what I call goal setting!

It is important that we acknowledge our hard work for taking the actions necessary to reach our goal just as much if not more than reaching the goal itself. We can control the process more than we can control the outcome. Put a priority on the action steps you laid out for yourself and then be proud of the work you did when the end time comes.

Many thanks to Julie for helping me set goals.

Are you ready to be SMART?​

To your best health,
Coach Nancy

Garlic Roasted Broccoli

I love broccoli, but I can't eat it plain every time! This is a great way to add some flavor to your broccoli but still keep the prep and cook time simple. It comes out delicious!

  • 2 heads of broccoli, cut into florets
  • 3 tablespoons olive oil
  • 5 cloves of garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon lemon juice
  • Pinch of red pepper flakes (optional)

Preheat the oven to 400 degrees F.

In a large bowl, toss the broccoli florets with olive oil, garlic, salt, and pepper. Spread the broccoli in a single layer on a rimmed baking sheet. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

4 Tips to Get Started Eating Healthy the Right Way

Many people have started a diet or a new eating plan only to quit days later. Now that you have decided that eating healthy may be worth your time after all, ensure your success with the following tips:

1. Make a Commitment 

You know the meaning and value of a solid commitment. It’s in your blood. So don’t view eating healthy as something you will merely try. You will only reap the true benefits when you stick with it. By sticking with it I don’t mean you have to be perfect, but your eating will become more known for the healthy choices instead of those you might be making now. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through nutrition – who knows, they may join you.

2. Set Reachable Goals

This is an immensely important ingredient to your success. Don’t start your healthy eating program with unreasonable expectations. If you expect to lose ALL of your unwanted pounds, DROP your blood pressure and CURE your joint pain all in one week then you will be sorely disappointed. In fact, I wouldn’t say I was on a diet but my goal is to change the style of my current eating. The key to unlocking all of the benefits of fantastic nutrition lies in one word: consistency. Only then will your body be transformed.

3. Rearrange Your Schedule

They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ‘stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish. Remind yourself that health starts in the kitchen. It is worth your time and energy and also rearranging your plans to make better eating happen. If you don’t currently plan your meals, you’ll need to carve out time on a regular basis to get the first step done. Of course if you are used to eating out every night because you don’t have food at home, you’ll need to take time to shop too. The actual making of your food will have to be worked into your day too. The fact is that you do have time to lend toward better eating and health – you simply need to find it. Your time in the kitchen is an appointment – keep your appointments.

4. Increase the Challenge

You should start your better eating program with the thought of easing into it. Since you haven’t mastered nutrition you will need to build up strength and endurance just like we do in the gym. Think of building your kitchen muscle, gaining strength in the planning phase, using your coordination to balance your schedule to get all the shopping done and finally putting it all together can be known as a sprint to the table.

Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas, would you? You need to warm it up. However, this warm up period should not last forever. Maybe working on your breakfast meals Monday - Friday is just the right amount of a challenge for you now. Once you feel secure with that routine, you’ll want to bump it up a notch. Maybe your weekends are where you need to start that planning and eating better. No matter where you start - START. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent healthy nutrition can bring you.

To your best health,
Coach Nancy

Water You Waiting For?

Fun facts to know and tell about water. These are absolutely worth sharing.

We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss.

Here’s some more good reasons to keep that water bottle handy…

  1. 75% of Americans are chronically dehydrated (this likely applies to half the world population).
  2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
  3. Even MILD dehydration will slow down one’s metabolism as 3%.
  4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
  5. Lack of water, the #1 trigger of daytime fatigue.
  6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
  7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
  8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and make you 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

To your best health,
Coach Nancy

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