Category Archives for "Mindset"

Get out of Balance to Find Success

I just enjoyed a morning with several of my clients. We connected on food, family, and life. Most of us had coffee, some sipped on a smoothie while one had breakfast. You guessed it, she had salad. It looked delicious and she had us all wishing we had waited for breakfast as well. 

Why a salad? Why at breakfast?

She said in order to give herself the best chance to make progress towards her goal, she needed to stay out of balance. Balance for her was her normal way of eating and living. She purposely is trying to stay out of 'normal' - out of balance. 

I totally agree and have seen getting off balance gives you the opportunity for success. By staying away from what is normal eating for you, you'll have to focus on being not normal. You'll find new ways to find satisfaction in food and in life.

Here are 4 ways we strategized to keep us off balance:

  1. Change up your normal type of food. In this case eat salad for breakfast instead of what you normally would have ordered or grabbed from home.
  2.  Keep yourself off balance by not bringing your trigger items into your living space. For one of us, that meant leaving the hummus at the store so she wouldn't be tempted to grab the chips too
  3. Giving yourself perimeters to live by also keep us off balance. "If God didn't make it then I'm not eating it", was what one of the ladies desires to live by. It was another way of saying - I'm not going to eat processed foods.
  4. Bring your own food or drink to social occasions. Bringing enough to share of your favorite healthy food at a potluck of  is one way, but also carrying your own water bottle when others are drinking calorie laden drinks helps. 

Mental focus and physical determination will allow you to be off balance and yet move closer to your goal. 

What will throw you off balance today?

To Your Best Health,

Coach Nancy



Up the Game by 1%

Wouldn't it be lovely to have everything change and be the way we want it to be with the snap of our fingers? I know I would like that.

Some people can make a 360 degree turn around. They have that type of personality. Usually it is coupled with a circumstance or situation- maybe a disaster of sorts. For those people a visit to the doctor with a poor diagnosis has prompted complete and utter behavior changes. For Dean, it was the death of our son and realizing life is too short that allowed him to put that stake down in the ground. He did a 360 degree change in his eating, lifestyle, and fitness.
For others it is a slow process, a step by step change. It doesn't happen in one decision but many decisions over the course of time. That is me. While Dean could totally change himself, I dug my heals in and took the slow turn.

Today I describe that slow turn as 1% each day. I look for just a little thing I can do each day to make myself 1% better. But if I take those little turns each day, after a year of slow turning I am 360 % different.

So today, I am waiting until I am hungry to eat. That is my little bit I'm focusing on today. I know I will eat, but I don't have to eat when the clock tells me its time.

What can you do today to make that 1% change?

Then tomorrow find and decide on the next 1%.

To Your Best Health,

Coach Nancy

Late Night Snacking

More often than not, late night snacking happens out of habit rather than actual hunger. And if hunger is the real reason for reaching for snacks after dinner, there are easy changes that can be made earlier in the day to curb this hunger. A few simple tweaks to your typical routine can help you prevent the urge to reach for night-time snacks.

Before going back into the kitchen, ask yourself these questions:

1. Am I really hungry or am I feeling something else? True hunger will not go away but will slowly increase. Often times we eat late at night because of an emotion like boredom, loneliness, anger, and/or happiness. I know it is easy to let Food do more than it is supposed to do. We have let food keep us company because we are bored. We let food be the shoulder to cry on when we are sad. We let food be the hug when we need comfort. We let food be the kicking block when we are stressed.

2. Why else could I be eating?  It could be we are eating because we associate snacking with sitting on the couch just like we grab a cup of coffee while sitting at your desk working. 

3. Is this food going to hold me back from my goal? If you’re not getting the results you want and can’t figure out why take an honest look at your after-dinner habits. Write them down and get clear on just how much damage you’re doing late-night. It might just be that one thing that is holding you back from your progress. 

Late night snacking generally has to do with something other than true hunger. Find out that reason and then you have the ability to combat it. 

To Your Best Health,

Coach Nancy

Changing Your Child’s Diet

Many moms want to eat healthy and they want their kids to eat healthy too but how do you get a ten year old to choose healthy eating? How do get them to crave foods that will not harm their bodies? How do you go from Fruit Loops and Pop Tarts to Baby Carrots and Fresh Fruit?

There is hope. In the process of changing children’s diets, you must remember that they are probably not as excited about this new way of eating as you are, yet they do respond much more quickly to diet change than adults. Remember you can’t change anyone overnight. Here are a few points to keep in mind if you don’t want to face a food battle each day.

  1. Set an example, the old motto “ children do as I say” does not work well unless they can also “do as you do”. They are aware even if you think they are not watching.
  2. Sit your child down and explain to them on their level what a good diet and bad diet can do. Let them know about diabetes, how TV commercials seldom advertise healthy foods, and what different types of food do once they are in your body.
  3. Make mealtime a positive time for the family. Let them fix part of the meal, talk about fun activities at the table. This is not the time to go over the note sent home from the teacher. Why not let them choose a meal each week?
  4. Try to make your meals as colorful as possible.
  5. Try one new recipe each week. This will gradually give you a large variety of meals to prepare. This can also add to the fun. Monday night could be designated “Mom’s new meal night”. How about letting each child pick a recipe out to try each week?
  6. Encourage your children to eat salad. You can add many different types of veggies into the salads and offer a wide variety of salad dressings.
  7. Most children love bread. Try to replace most of the bread in your children’s diet.  This might be the one area you tackle before making a main dish that is all-natural and healthy. Instead of serving bread try Cauliflower Rice, quinoa, spaghetti squash, or mashed cauliflower.
  8. Variety is the key to a balanced diet. It is more important to have a variety of foods eaten at one meal than quantity.

Change happens little by little and inch by inch. Changing one or two things in your family’s diet each month will evoke less resistance than emptying out the cupboards of everything familiar and replacing them with foods your kids don’t recognize.

To Your Best Health and Your Family's Health,

Coach Nancy

Ingredient Food Log

The importance of keeping a nutrition log for increasing eating awareness is a well known fact. This can be accomplished by using a fancy app on your phone, a notebook kept on your kitchen counter, snapping a picture of your meals, or using one of Get Fit NH's food log books.

But what about keeping a journal of all the ingredients you eat.



Let me explain more with an example.

If you eat an apple and natural (unroasted or no-salt added) almonds for a snack, you'd simply write:

 1. Apple
   2. Almonds

Just 2 ingredients


On the other hand, if you eat a Krispy Kreme doughnut, you'd write (better make sure your pencil is extra sharp):

1. Enriched white flour contains 

2. bleached white flour

3. Niacin

4. Reduced Iron

5. Thiamine Mononitrate

6. Riboflavin

7. Folic Acid

8. Dextrose

9.Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil)

10. Water

11. Sugar

12. Soy

13. Flour

14. Egg Yolks,

15. Vital Wheat Gluten

16. Yeast

17. Nonfat Milk

18. Yeast Nutrients

19. Calcium Sulfate

20. Ammonium Sulfate,

21. Dough Conditioners

22. Calcium Dioxide

23. Monocalcium Phosphate

24. Dicalcium Phosphate

25. Diammonium Phosphate

26. Sodium Stearoyl-2-Lactylate

27. Whey

28. Starch

29. Ascorbic Acid

30. Sodium Bicarbonate

31. Calcium Carbonate

32. Salt

33. Monoglycerides

34. Diglycerides

35. Lecithin

36. Calcium Propionate (Preservative)

37. Cellulose Gum

38. Malted Barley Flour

39. Natural Flavors

40. Artificial Flavors

41. Enzymes

42. Sodium

43. Caseinate

44. Corn Maltodextrin

45. Corn Syrup Solids

46. BHT (to Help Protect Flavor)

 Glaze Contains: 47. Sugar   48. Water   49. Corn Starch   50. Calcium Carbonate   51. Calcium Sulfate 52. Agar   53. Dextrose   54.Locust Bean Gum   55. Disodium Phosphate    56. Sorbitan                       57. Monostearate  58. Mono   59. Diglycerides   60. Artificial Flavor  61. Salt.

61. ingredients 

Which do you think is better for you?

Makes you think twice about the doughnut, huh?  Of course few people eat JUST a doughnut during the day. You'd have to then add in everything else you eat/drink during that meal too and then the rest of the day. 

Aim to eat foods with 5 or less ingredients.

 While we don't know what most additives do to us in the long run at this time, the less junk we can put in our body, especially of ingredients we can't pronounce, the better. 

What if you went to your doctor for surgery and he said "Well, I really don't know how this will work in the long run, but heck, why not give it a whirl..."


We don't really know if this is going to have an effect on your body in the long run... Um, I'd rather play it safe than wait and see to find out.

 So if you are a bit too reliant on packaged and processed food, give it a try. 

Take a look at all you're eating and drinking and write it down daily! If your hand starts to cramp from too much writing by lunchtime, maybe it’s time to switch up your foods!

To Your Best Health,

Coach Nancy

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

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

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!



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

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