Category Archives for "Food"

Recipe for Change

 You think about food recipes, dinner recipes, smoothie recipes, recipes for lunch or snacks, even dessert recipes. 

But do you ever think about a recipe for change.

Change in you. Is there a "recipe" -- a 'secret sauce' if you will?

Change means something different for everyone. Change can be great and change can be bad.

What I do know is getting what you want -- getting the change you want -- rarely comes from getting your superficial “wants” met. It comes from working towards earning those wants. Working towards what you are wanting to change. Putting in the hard work that creates change. 

The effort to get results, to make meaningful change, is more rewarding then the destination.

FOCUS ON CHANGING.... and when you do this you will find that there is within you a strong desire- The Will- to guide you. When you pay attention, when you can hear it, it knows that what you are striving to change can be done, it will need some effort.

It's why it takes laser focus to ultimately be successful in any aspect of your life.


Here is the true "recipe" for meaningful change.

Get clear

Figure out your "want"  

Work towards it with determination.

Tune-out the noise

Tune out the naysayers

Put your head down

Keep plugging away up the proverbial hill.

Tune-in to your inner world.

Walk boldly & steadily but with baby steps.

Make small but resolute changes.


Simmer. Forever.

Let cool. Enjoy.

Servings Per Recipe: Unlimited happiness and resolution.


To Your Best Health,

Coach Nancy


Why You Really Don’t Want to Change

People resist change because they focus on what they have to give up instead of what they gain. Think about it, when you go on a 'DIET' you often say, I can no longer eat this or that. I can't eat after this time or I can only drink water. You're focused on what you have to give up. It puts your mindset in a very negative state.

What if instead you focused on all the things you will gain?

Since we are talking about food, let's suppose you are going to change the way you are eating each day. You've decided to eat produce and protein. I love that idea! I could see all those items inside the grocery store that I should no longer have on my plate. Instead I am going to focus on the produce section that often gets neglected. 

  • I'm going to try a new vegetable recipe 
  • I'll find a fruit I've never had before
  • Favorites veggies will fill my cart
  • I'll add in some fresh spices to give it a splash of Zing
  • I'll find a vegetable I can eat raw, eaten hot or eaten cold. 
  • I'll search for a fruit that I can eat the peal

Do you see where I am going with this? The produce section is the world at my fingertips. Our grocery stores can get just about any variety at any time of the year. 

Guess what? The meat department is very much the same, I can see the butcher or the seafood clerk or the deli counter for great protein sources. I can find more protein sources in the coolers and freezers. 

Think positive. You can positively change yourself, change your life for the better. The process doesn't have to be miserable. In fact the process of change is where all the focus should be. 

To Your Best Health,

Coach Nancy


 


Mastering Hunger, Not Allowing It to Master you

Recognizing genuine body hunger and distinguishing it from false hunger (emotional or mental appetite) can be tough. 

  1. Real hunger builds gradually, and may go through an initial phase of coming and going before becoming a steady sensation.

  2. False hunger or a desire to eat may arise suddenly and doesn’t last for more than about 20 to 30 minutes. This is because it is generally triggered by an emotion, time of day, smelling or seeing and appetizing food or viewing an advertisement – not a genuine bodily need.


If you aren’t sure whether you’re feeling genuine body hunger or a false hunger, simply take a 20- to 30-minute wait-and-see period.

  1. Hunger isn't starvation. It may be helpful to remind yourself that hunger is not an emergency. Your body is well equipped to get through long periods of time without food – weeks
  2. Feeling the appropriate amount of hunger for each meal is your assurance that you’re eating just the right amount for fat loss.


Hunger has some different levels. We're looking for that range of hunger where you are not emotionally irritated by the feeling or irrational in your judgement of the amount of food to satisfy your hunger.

Listening to how your body feels while you eat. Understanding the level at which you need to eat in order to remain comfortably full, not overstuffed, and yet ‘feel’ hunger before it is time to eat again sounds easy but is much more difficult to do.

Give yourself a goal this week to feel hunger before you eat. You might do this at every meal but I know when I first worked on this skill. I worked at feeling hunger for 2 meals a day. That took effort. That effort has paid off. 

To Your Best Health,

Coach Nancy

Practice Practice Practice

Changing our behavior to become healthier takes work. Think of it like practicing your golf swing. No one is good at it the first time up to the tee. In fact many times we miss the ball totally the first time but after a bit of time, some help from a coach, encouragement from peers, you get better.

In my experience, changing our normal will involve some mishaps- some missed balls. That's okay. Its practice. I know many of us want to be perfect and not let others see our mishaps. But you are human and so are we. You'll get back up and keep on practicing. 

Next time you decide to add in more vegetables or stop eating mindlessly while watching TV or taking seconds when you're not really hungry anymore remember to practice the new you. 

It is actually freeing to stop trying to be perfect. You can learn your own resilience through struggles.

To Your Best Health,

Coach Nancy

And the Answer Is…..

Vegetables! 

There is no substitute for the power of vegetables as part of your nutrition plan. Vegetables are loaded with vitamins, minerals, antioxidants and fiber.

Your mom is not the only one who knew the scoop on how great vegetables are for you. Here’s what Dr. John Berardi over at Precision Nutrition has to say:

“Eating higher levels of veggies and fruits are associated with a lower incidence of:

  • Cardiovascular disease
  • Colon, prostate, cervical, lung, ovarian, pancreatic, thyroid, and breast cancer
  • High blood cholesterol
  • High blood pressure
  • Type 2 diabetes
  • Obesity
  • Stroke
  • Osteoporosis
  • and a lot more that aren’t on this list…”

Here’s a pretty cool graphic (also from PN) that illustrates another great thing about vegetables – they fill you up, literally!

You want to aim for 5 "fists" of vegetables per day.  Ideally, the majority of those "fists" would come from non-starchy vegetables.  Strive for 3-5 fists of non-starchy vegetables and 0-2 fists of starchy vegetables.  (This is VERY important for Fat Loss) 

Getting in 5 servings a day is much simpler than you might think, so no worries – ok?

The great thing about using your own fist as a guideline for portion control is that you always have it with you anywhere you go!

This means you should still keep your veggies in mind at restaurants, when eating on the go, or anywhere else.

It is almost impossible to over consume most non-starchy vegetables, so fill up on these foods without worry. If anything, put your effort towards making sure you eat enough of them, as opposed to too much.

 "Every question you have about your health, chances are vegetables are the answer."- Coach Nancy

 Here is one of my family's favorite recipe. It's for Vegetable Fettuccine. My kids love to help me make this but they devour it up as well. I serve it with our fantastic Spaghetti Sauce and Voila 5 servings of veggies easy peasy. 

To Your Best Health,

Nancy

A Message From Cupid

Dear Valentine,

I have a little advice for you this year on Valentines Day. Let me give you a little poke and prodding. You have 1day left to figure a way to express your feelings towards your loved ones. Let me help you get your creative juices flowing. Let me explain a few “do’s and don’ts” to Valentines Day.

Here’s a few ‘deal’ breakers:

  • Chocolates to those who are trying to eat healthy = bad choice. 
  • Gourmet Cookies… did you read the last sentence? Cookies are not healthy! Even with cute little messages.
  • Champagne… slows metabolism, too risky on the effects, not to mention killer headache the next day, again, BAD.
  • Flowers, although beautiful, will wilt and die in a matter of days. Of course some may love flowers (see below).  
  • And a final ‘don’t’…a simple card (see below)… picked up by your secretary on her lunch break…bad bad idea.

Are you feeling lost and forelorn? no worries, I have a few ideas for you, and some you won’t even have to leave your desk to obtain.

A simple card will suffice, but only if personally picked out by YOU. Or how about making a card or write a poem? Flowers, although perfectly acceptable, bump it up. Instead of cut flowers, give a flowering plant/tree that will be enjoyed for years to come. A continual reminder of your love throughout the year.

A gift card for a massage or a manicure/pedicure… a little spa time. Show your significant other they deserve a little pampering.

Do you want your special someone to know they hold the moon and stars? … have a star in the galaxy named after them. Adopt a manatee/eagle/turtle in need of rescuing. Donate to a worthy cause or charity in your loves name.

No money… no worries…Take a stroll, hike, snowshoe, ski, exercise together. Watch a movie together. Quality time! While you are together,  hold hands, steal kisses, whisper sweet nothings. Make every moment special. It doesn’t have to cost a thing.

Put a little thought into your gift this year. It should come from the heart, it’s not about a price tag, some of the greatest gifts cost nothing. There is truth to ‘it’s the thought that counts’.

Valentines Day is a chance to show that special someone how much you love and admire them. Its a day to throw a little romance their way. 

Happy Valentines Day!

Love-

Cupid! 

How to be Successful when Eating Healthy

Habits of Successful People

Successful people notice, learn, and adapt to reach their goals.  A great practice to get into at the end of each week is a strategy called Review and Prepare. 

First REVIEW, look back at your calendar and see how successful you were last week.  

  • Do you see lots of checkmarks or is it lots of circles and question marks?
  • What went right last week?  What went wrong and why?

 

Next, PREPARE for the week ahead. 

  • Based on what went well last week, prepare to do more of that this next week
  • Based on what went wrong and why?  What do you need to do to make sure you can improve this week. 

 

What do you need TO DO TODAY to be successful this week?

  • Plan your meal
  • Prep your food
  • Be Prepared!

 To your Best Health,

Coach Nancy


"The future depends on what you do today." - Gandhi

   

4 Reasons to Prep All Your Meals

4 Reasons Why Meal Prepping Works:

  • It takes the excuse out of eating well.
    • Say goodbye to “I have no time to cook today,” and “There was nothing healthy at home for me to eat.”
  • It gives you more control over what you eat.  
    • More homemade meals means less takeout and meals at restaurants which also means more green stuff in your pockets.  
  • It gets you in the habit of eating portioned meals.
    • For storage, you will pre-portion out your carbs, proteins, and fats for each day.
  • It frees up more time in your schedule
    • What will you do with your extra time??

 

Here are a couple of strategies to help you find the best meal prepping technique for you. 

Cook 1x Per Week 

On Sunday afternoon (or whatever day you have 2-3 hours) put in an epic cooking session.  Bulk cook everything you will need fo assembling meals throughout the week.  Fire up the oven, get all your pans out, plug in the rice cooker, and start filling up crockpots.  This strategy works well for 1-2 person households or VERY busy households that don't have much time in the evening. 

Cook 2x Per Week

This is probably the most common strategy.

On Sunday afternoon and Wednesday evening cook up what you need for the next 3 days.  Make a 3-day meal plan and get to it.  This is a great strategy to save yourself a ton of time in the kitchen.  Spend 1-2 hours prepping, cooking, and cleaning and then don't cook for 3 days. This strategy works well for a larger family that has evening obligations most days of the week.  

Each meal prep day will probably take you about 2 hours of cooking (4 hours per week), but then you are off the hook for days, which ultimately saves you lots of time and hassle.  Put in the work on the front end and save time on the back end.  

The "Dinner is Lunch" Strategy

Some people like to cook and enjoy cooking most days of the week.  For this type of person, try the double portion dinner strategy. 

Each time you make your evening meal, you will make a double portion and save the second portion for lunch the next day.  You get two birds with one stone.  

What do you do to make your food preparations go faster or smoother?

We'd love to hear from you in the comment section below.

To Your Best Health,

Coach Nancy



Are You Too Hungry?

Have you ever been too hungry? Like over the top, watch out hungry? 

I know I have. 

What do you during those times? 

Sad to say, I usually don't make the best choices when I am that hungry. If I'm at home, I usually pack my plate too high but eat it all anyway because I just couldn't stop. If I'm out and about....... watch out sugary treats......

This week, I did make better choices. I'm proud of myself. So besides telling us what you do when you get TOO hungry, let us know what you are proud of yourself for.

 What is your body saying to you right now? The clock is saying noon, but my body is saying I'm still all set. No need for me to pick up the fork to eat yet. I'm not hungry yet. 

How cool is that?

I had this shake for breakfast today at 8am. Its held off my hunger for 4 hours. Eating foods that will keep you full longer will help you manage your hunger. You'll soon be a Master at hunger management.

1/2 cup decaf coffee
1 1/2 cup of water
2 scoops of chocolate Ultimate Muscle Protein (UMP) powder
6 Tablespoons of flax meal (flax seed ground up in blender as I mixed the shake)
2 Tablespoons of coconut flour

Blended up and yummy

What are you going to eat in order to keep you satisfied longer?

To your best health,

Coach Nancy


Are You Hungry?

What does hunger feel like?
Everyone describes it a bit differently, how do you describe that feeling?

 Some have described it as: "Well, when I am in a good, healthy eating pattern, hunger feels like a grumbly gnawing feeling, but bearable. When I have eaten too many carbs and sugars for a stretch, hunger feels like more of an empty, must shove food in now feeling, usually with some shakiness because my blood sugar has dropped. I can always tell the clear difference."

Others like this:  "I'm not sure I know what hunger really feels like. When I'm being mindful, I usually need to stop and think, am I really hungry right now or is it something else? When it's hunger, there is an empty feeling.  I often think I am hungry but in reality I am procrastinating on a job task that I don't want to do. Procrastination and then stress because I am not doing what I should be leads me to eating when I am not hungry.

What does hunger feels like to you?

Listening to our bodies is one of our biggest assets.
Mastering is allowing our body to talk to us knowing we will listen.
Listening to how your body feels while you eat. Understanding the level at which you need to eat in order to remain comfortably full, not overstuffed, and yet ‘feel’ hunger before it is time to eat again sounds easy but is much more difficult to do. ​

Take the challenge. Eat each meal this week only if you feel hunger before hand. 

Tell me what you find out about yourself.

To your best health,

Coach Nancy