I Want It Now

We want it all.

We want it now.

And, oh, make it easy too.

As one of my coaches says “We want to change everything without changing anything“.

That is human nature.

It is also fantasy.

To change we must grow.

Something has to change if we want a different outcome than we are getting.

We don’t have to lose our identity.

Just expand who we are willing to become.

You get to choose what that looks like.

But you can’t stand still and do nothing.

 

On Being “Fat”

I have been “fat”.

As in, an unhealthy body composition.

Maybe that is why I am more comfortable with calling it what it is.

But when I use the word “fat” I am using it in the clinical sense. Your body is made up of many things. Muscle, bones, water (mostly water) and yes, fat.

If you come to me for fat loss we are going to talk about your body fat and what to do about it.

But don’t define yourself by your body composition.

The most harmful person calling you fat – is you.

Nothing anybody else says matters.

But if you keep telling yourself over and over, either consciously or sub-consciously you are fat, rather than you have fat, it’s going to be really hard to lose fat.

Because nobody wants to lose a piece of who they are.

 

Information Is Not A Skill

Information = A collection of facts

Experience = “I did it once or twice”

Skill = The ability to apply the information and experience, all the time, under different conditions

Is “Healthy Eating” a Skill?

Good and Bad

We often hear that “this food is good” or “that food is bad”.

But does food have morals?

Or more importantly, do the foods we choose to eat make us “good” or “bad”?

There are food choices that will bring us closer to our goals, and food choices that will take us further away.

That’s It.

You are not a good person if you eat organic grass fed beef with locally sourced truffles, and you are not a bad person if you eat twinkies and ice cream every night.

Why is this important?

Because food is something to enjoy, savor and look forward to.

Not beat ourselves up over.

We get enough of that in life.

Enjoy it for what it is.

A wonderful gift that you get to give yourself every day.

Maybe you can frame your food choices this way. Is what I am about to eat:

  • Getting me closer to my goal?
  • Taking me further away from my goal?
  • Or at this moment in time, does it not really matter?

And no matter what choice you make, be happy with yourself for making it.

 

 

About This Blog

logoMy name is Dean Carlson. I am a nutrition coach who helps people lose weight, get lean and look and feel great. The first person I helped was myself, as I have personally lost almost 100 pounds.

One day I was thinking of why I don’t have a 100% success rate with my clients. I mean if I am so great, why doesn’t everyone I work with get results?

For some reason I was reminded of when Bill Clinton ran for president against George H.W. Bush.

Remember?

“It’s the Economy, Stupid”.

Maybe not the nicest, but to the point.

Which brings me to the title of this site.

You see it’s not you the reader who is stupid about food.

It’s me, the “Fitness Professional”.

I have been saying it for years. “You can’t out-train poor nutrition”.

But then I’d go back and do what?

Write another great “fat loss” training program.

Then I read Josh Hillis and Dan John’s book “Fat Loss Happens on Monday”, where Josh talks about having the “Hard Talk” with clients.

The Hard Talk?

It’s pretty simple.

“It’s All About The Food”

Which I realized applied not only to my clients, but to ME.

“Stop trying to create new programs to help your clients lose fat…It’s The Food, Stupid!”

So here we are.

Now don’t get me wrong. I am going to keep writing great training programs, but the emphasis here, on this site, is All About The Food.

And that ain’t stupid.

 

Food Prep Friday – Roasted Vegetables

Food Prep Friday – Roasted Vegetables
Recipe Type: Roasted Vegetables
Author: Coach Nancy
Prep time:
Cook time:
Total time:
This is one of my favorite ways to prepare vegetables, especially frozen. my favorite is a mix of carrots, cauliflower, and broccoli. The low slow heat caramelizes the veggies, and leaves them melt in your mouth tasty. Way better than steaming! 🙂
Ingredients
  • Bag of frozen veggies
  • Olive Oil
  • Salt and Pepper.
Instructions
  1. Preheat the oven to 350 degrees.
  2. Spread out frozen veggies in a baking pan, drizzle with olive oil and salt and pepper to taste.
  3. After 30 minutes flip the veggies over with a spatula, then cook another 15-30 minutes to the desired degree of done.

 

Roasted Pork Loin with Roasted Garlic Vinaigrette

 

Roasted Pork Loin with Roasted Garlic Vinaigrette
Recipe Type: Main Dishes
Author: Coach Nancy
This was yummy and easy!
Ingredients
  • Roasted Garlic:
  • 2 heads garlic
  • 2 Tablespoons olive oil
  • Salt
  • Pork Loin:
  • 1 (3 1/2 -4 1/2 pound) boneless pork loin
  • salt and pepper
  • Vinaigrette:
  • Roasted garlic – use the recipe below
  • 1/4 cup chopped fresh parsley
  • 1/2 cup balsamic vinegar
  • 3/4 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons water
  • Preheat oven to 475 degrees.
Instructions
For the roasted garlic:
  1. Cut the bulbs in half crosswise into a top and bottom section.
  2. Place the garlic halves on tin foil, and drizzle with olive oil.
  3. Sprinkle with salt.
  4. Seal the foil into an airtight package and begin cooking right away.
For the pork loin:
  1. Place the pork loin in a heavy roasting pan and season all sides with salt and pepper.
  2. Place the pork in the oven and roast until a thermometer inserted in the middle reads 140 – 145 degrees. (about 40 minutes)
  3. Remove the pork from the oven and tent with foil while you prepare the vinaigrette.
  4. Take the garlic out of the oven and let cool for a few minutes while you get the other ingredients ready.
For the vinaigrette:
  1. Remove the garlic cloves by squeezing the base of the garlic.
  2. Place the garlic, parsley, and balsamic vinegar in a blender and pulse until blended.
  3. Drizzle with olive oil while the machine is running. Add the salt, pepper, and water.
  4. Serve the pork after cutting into 3/4 inch slices. Drizzle with the vinaigrette.
Notes
I had lots of the vinaigrette left over for use on other dishes. I served this meal with roasted mixed veggies. (I use frozen veggies drizzled with olive oil and salt cooked right along side the main meal but I left it in the oven until I served dinner)

 

Scrambled Eggs and Greens

 

Scrambled Eggs and Greens

Recipe Type: Breakfast
Author: Coach Nancy
Ingredients
  • 2-4 whole Omega-3 eggs, beaten
  • Greens of choice (spinach, broccoli, green beans, asparagus, etc.)
  • Peanut oil cooking spray
  • Salt and pepper, to taste
  • ¼ red bell pepper, diced
  • ¼ green bell pepper, diced
  • ¼ red onion, diced
Instructions
  1. Heat a skillet over medium heat and spray with the non-stick spray.
  2. Add veggies to skillet and stir around with a spoon until they begin to sweat.
  3. Add the eggs and scramble all the ingredients together.

 

The Wonder Bowl

 

The Wonder Bowl

Recipe Type: Breakfast
Author: Coach Nancy
Super easy to mix on the go!
Ingredients
  • ½ -1 cup of low fat cottage cheese
  • 1 scoop of UMP protein powder (flavor of choice)
  • 2 Tablespoon flax meal
Instructions
  1. Mix ingredients in a bowl and enjoy!

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

 

Beef, Chicken, Shrimp, or Salmon Stir-Fry

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
  • Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove
Instructions
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.

 

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