Category Archives for "Freedom Based"

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



Dear Me…….

Dear Me, 

Remember that what seems huge or impossible will eventually become a distant memory when it's over and done with. Your opinion and abilities will continue to change over time, and what seems very important now will be replaced by a different priority in the future. Just do the best you can, and take small steps towards better health every day.

Yesterday is gone and today is a new day. A new start. Get back on track and move forward. (I've had to tell myself this once or twice, or 1,000 times.

See, now you feel like crap, shouldn't have eaten that last night huh?

Was it really worth it...?

How many weeks will it take to undo that?

Why did you do that

‪Look at the big picture if it only once no problem, move on. If it is an old habit restarting, refocus and fix it.

‪Start over now... which I did... today.

‪Cut it out idiot. Coach taught you better that that!

Why did you do it? Should have had that glass of water first. Remember it's a mental game. It really wasn't worth it.

This week I am looking forward to increasing my happy healthy life- without food guilt. In fact I wrote myself a note to help me. The constant reminder that consistent action over the long term will far outweigh the small discrepancies. What about you? What are you going to write to you?

To your best health,

Coach Nancy

Give Yourself a Break

 Have you ever found yourself giving others a break for a small mistake or bad choice while condemning yourself for that same action? I do.

Student: "I ate a huge bowl of ice cream yesterday because it was there and it looked great."


Me: "Yes, but look at all the other stuff you did great yesterday. You ate a fantastic breakfast, you are drinking one cup of regular coffee instead of 4 like before, and you avoided the fried foods at lunch."

I end up encouraging them. I've helped them to see the good in their life.

BUT if I do that same thing.

Me : I ate three cookies at lunch actually they were lunch.

Me: I can't believe you ate three cookies. What were you thinking? Well you better not do that ever Ever EVER again. Actually you don't do much right, so never mind. You're hopeless.

(Yes, I do the same thing....give others lots of slack and encouragement while beating myself up...a work in progress for sure.)

You: I ate three cookies at lunch; actually, they WERE lunch.

‪Me: Were they worth it? Are we back on-board with a supper plan? If it's not a lunchtime habit, forget it and move on. In times of stress and rushing from place to place I have survived worst lunches.

Here is a way to move on from it and use it to do better the next time. (Though this is STILL a hard one for me! ) In the long run the 3 cookies won't sink you, unless you let them.

Tell yourself you did a great job at ______________today.

Go ahead a I dare you. What did you do today better than most? 

Here is a list I saw just this morning:

People Motivating others

‪Moms Taking care of their mom.

Running 2 miles and walking 4 more

‪Rocking the chin up bar this morning ..!

Getting myself to 5 am training

‪Training as hard as I could today

‪Planning my supper

Staying calm

When you find yourself discouraged for one action or poor choice. Find other actions or great choices that will spur you onto better action.

To your best health,

Coach Nancy


Are You A Bubble Gum Brain? or a Brick?

Everyone knows the tangible difference between bubble gum and a clay brick. While bubble gum can be moldable and moveable and brick is solid and strong.

Each one has its purpose. Bubble gum is designed to change shape and be an enjoyment while you chew. A Brick is created to build a firm object.

But which one would you like your brain to look like? Would you like your brain to have the ability to grow, change shape, take on new actions, evolve to what is needed at the time?

Or....

Would you like to have a brick for a brain? A solid object that can not take on new ideas or thoughts. You'd be set in your ways and firm against change.

Many times I have heard that as you age you become set in your thinking. I want to encourage you to age with a bubble gum brain.

When it comes to nutrition allow yourself to think new thoughts, try new concepts, be open to different ideas.
It could be that you will try a new recipe or a food you 'just know you won't like'. What about experimenting with going without a snack, or going to the movies without eating popcorn.

Don't lock yourself into one solid idea. Be open- a little creative, mold, be bendable, moveable and grow. 

To your best health,

Coach Nancy

I just read "Bubble Gum Brain" by Julia Cook. She took "Mindset" by Carol Dweck and made it easy enough for a child to grasp. 

Something to Ponder

On investing.

"It was a life well spent 
"I've spent my life working for this"
"She spent her time well"
"If I spend my time working now, I can enjoy my time later"

Phrases like that roll off the tongue so easily we rarely, if ever, give them a second thought; but what are we really saying?
Spending is time sensitive, finite...has a beginning and end. Once something is spent, it's gone.

What if we replace the verb "to spend" with "invest"?
And what if we actually live each moment as if it is an investment in somebody's "forever"?

Now that right there changes the entire paradigm for living eh?



Deep Thoughts from,

Coach Nancy

Food Resolutions

New Year Food Resolution

Doing a complete overhaul in a day can be right for some people but for most taking a snip-it of that overhaul at a time is the best plan.

Take your big picture and tear it down into small pieces. Pieces small enough so that when you look at them you know you can easily add it to your day. So how does that look for you?

Puzzle Piece 1: Go Slow

One piece at a time. Find the one thing that you can do today and tackle that first. Look over all your choices and pick the easiest one to do right away. Resolving to get more fiber in your diet this year? Do you want to add more fish or vegetables? Any change is easier if you take slow, small steps.

For example:

  • Vow to add a piece of produce to your brown bag lunch daily.
  • Designate a day as fish day.
  • Package up a single serving of nuts for an after work snack

Puzzle Piece 2: Water, Water, Everywhere

Water: It's gives your body a quenching boost. Find the idea of eight cups a day daunting? Think small:

  • Drink one glass first thing in the morning, before you brush your teeth.
  • Tempted by more soda? Another glass of wine? Drink a cup of water before you reach for a calorie laden drink.
  • Resolve to drink one more cup of water today than you had yesterday.

Puzzle Piece 3: Tackle Mindless Munching

You're chatting with friends around the dinner table or watching a DVD -- and you just keep nibbling. Try these tips to reign in the munchies:

Keep a glass of water nearby and make sure it is always full.

Brush or floss your teeth.

Pay attention -- look at each piece of food you plan to eat.

Busy your hands by folding clothes, doing your nails, or reading a book.

Puzzle Piece 5: Stack the Odds in Your Favor

Don't forget to help yourself succeed, and to reach out for help when you need it.

Get Fit NH is all about family, and we are here for you. Tell a friend or family member your goals and then share your ideas, plans, and successes regularly.

Leave the temptations -- ice cream, chips, soda -- at the grocery store. Promise yourself you'll cater to cravings only outside the home, in one-serving portions.

Socialize with non-food events. Get your friends together in the park, for a hike, or at the movies.

Puzzle Piece 6: Baby Your Body

Prevention: It's a lot less daunting than treating a chronic condition, so do the little things that keep your body moving and thriving today.

Get rolling. Foam rolling, stretching, lacross ball work is all there to make you move better. Take time to get extra benefits for your muscles. They’ll thank you for it.

Get those tests you know you need. Cholesterol checks, prostate exams, pap smears -- stay ahead of the game by staying healthy.

Get all the snooze-time you need. Sleep helps body and soul recharge, stay healthy, and cope with stress.

Take enough steps and you'll reach any goal. Resolve to put a few small pieces of your puzzle together for your resolutions this year. Watch the picture open up before your eyes!

To Your Best Health,

Coach Nancy

Meal Planning Made Eas(ier)

One of the most challenging obstacles we face when trying to eat healthy is the mindset that it has to take a long time to prepare a nutritious meal. Here’s 11 lunch or dinner ideas that can be fixed in a jiffy and don’t cost and arm and a leg.

Can’t think of anything to eat? Here are some nutritious, well-balanced ideas! Each line has a complete meal. Select one and try it tonight.

Click Here to Download your own printable copy of this handy guide to hang on your fridge and take shopping with you. You'll thank me later! 🙂

To your best health,
Coach Nancy

Create your perfect meal with the simple 5-step guide [Infographic]

Meal Combos limited only by your imagination

by Dean Carlson


When it comes down to it, who wants to really think about their food as "carbs, protein, and fats"? We just want great tasting food, and we want to make it as simply as possible. This guide is just what you have been looking for!


There are no secrets to getting and staying lean, feeling good, and building healthy eating habits for a lifetime. 

But there are strategies.

And maybe the most important strategy is to keep things simple. 

But don't confuse simple...with boring.

All-star chef Jennifer Nickle created this amazing tool that helps you build amazing meals that pack in maximum flavor with minimum effort.

Introducing the Perfect Meal cheat sheet.

Following the simple steps in this infographic, you'll be able to mix and match ingredients and flavors to create literally hundreds if not thousands of easy, healthy and delicious meals.

Download the infographic and print it out. Putting it in a binder keeps it handy in the kitchen and easy to carry to the grocery store. And don't be shy about passing it to your friends. Serious points!

Again, don't forget to download the PDF of this amazing "cheat sheet" so you have it handy next time you want to create the perfect meal.

Learn even more healthy eating strategies.

In ProCoach Nutrition Coaching, we give men and women just like you the strategies and support they have been missing to help them achieve their health and fitness goals. 

Over the course of 12 months, they build the skills and habits that will stay with them for the rest of their lives.

One of the biggest complaints we hear about nutrition and fitness is that is just too confusing. And while it can be, once you get the personalized attention from an expert coach, the path becomes clearer and the journey easier.

We All Have Habits

There are things we do the same, every time we do them. We drive to work, put the toothpaste on the brush, and put the pillow under our head - the same way, every time.

When it comes to the way we eat, we have built habits as well. We like certain foods in certain ways. We like to eat at certain times. We plan and prepare our food or we don't. We have a set point at which we are full. We salt our food without tasting it first (guilty!). We may grab a glass of wine after dinner. We may eat dessert. These things are all habits.

Food has so much power over our lives. We have to eat to survive. But eating is also enjoyable. There are so many wonderful tastes, textures, colors and smells. The problem is when we let food overpower us and control us to the point our health suffers.

The good news is that habits can be built, and habits can be broken. The Grateful Plate is all about building habits that support good health. It is these habits that we turn into powerful skills.

There are replacements, however.

We replace poor habits with better ones. We control our food, we don't let it control us. We take one day at a time, doing specific things that will help us replace our poor nutrition habits with ones that will support our goals of losing fat, getting lean, and looking and feeling great.

Over the years we have been consistent with these habits. There is nothing magical here. We are making a conscious decision every meal to do what it takes to build good health habits.

Let's get started!

Here's a handy dandy chart to help you get pointed in the right direction in meal planning and preparation.

Quality Protein with Fantastic Carbohydrate Compliments

The possibilities are endless, so get out of the drive through, put on that chef's hat and Make It Happen!

To Your Best Health,
Coach Nancy