Coach Nancy
Author Archives: Coach Nancy

Summer Coleslaw

Everyone knows we should be eating more vegetables. I love coleslaw and since it is packed with raw veggies, its quick and easy to make. During the summer coleslaw is a crunchy side dish that can take on the personality of the main course.  The recipe below is the base to many versions of coleslaw I serve up at our house. Its great as is or add in slices of granny smith apples or red kidney beans or use avocados as your mayo instead of the homemade recipe below. 

Summer Coleslaw

32 ounces or a very Large bag of chopped coleslaw mix (about 16 cups). You can also chop a head of cabbage very fine, plus ¼ head of purple cabbage and shred 2 carrots but, I like to save time and buy it already done.

½ cup mayonnaise

1 Tablespoon vinegar

½ teaspoon celery seed

½ teaspoon salt

Mix this all together and chill before eating.


Homemade Mayo

1 egg

½ teaspoon dry mustard

½ teaspoon salt

2 Tablespoon lemon juice

1 ¼ cup light olive oil

Place egg, dry mustard, salt, and lemon juice in the blender. Add /14 cup of olive oil and whirl until well mixed.

SLOWLY incorporate the remaining olive oil. Drizzle it in with as small a stream as possible. You’ll hear it start to emulsify. Don’t rush this. Be Patient. Continue to blend until all the oil is incorporated and your mayo is light and fluffy. (Do not use extra virgin olive oil. I’ve tried this, it is not a good choice at any time. Trust me on this.

Whichever way you serve this coleslaw dish, tell me how those around you enjoyed it.

To Your Best Health,

Coach Nancy


Banana Nut Porridge

This is one of my favorite breakfast meals because its creamy and filling. It helps me to last until my next meal. I hope you'll enjoy it too.

Banana Nut Porridge

1/2 cup raw cashews

1/2 cup raw almonds

1/2 cup raw pecans

1 very ripe banana (makes it easier to digest plus adds a little more sweetness)

2 cup coconut milk

2 teaspoons cinnamon

Dash of sea salt for soaking water


Place the nuts in a large bowl and sprinkle the sea salt over them. Fill the bowl with filtered water so the nuts are covered by at least 1 inch of water. Cover and soak overnight.

Drain the nuts and rinse 2 or 3 times, until the water runs clear.

Add the drained nuts to a food processor or high-speed blender. Blend the nuts with the banana, coconut milk, and cinnamon until smooth.

Divide it into bowls and microwave for 40 seconds or put all of the porridge in a pot on the stove and heat over medium-high heat for 5 minutes.

Serve with raisins, chopped nuts, and an extra splash of milk if desired.

To Your Best Health,

Coach Nancy




Turn Down the Speed

...........Turn the Speed down to your advantage.

To many of us rush here and there. The western diet of fast food, pour from a can or out of a box, heat and serve, grab and go is slowly killing us. Lets slow ourselves down and eat to regain our health.  

  1. Eat slowly and mindfully. Pay attention. Breathe.
  2. Make food that looks beautiful and smells good. Taste it as if you were at a wine tasting event.
  3. Share mealtime with others. A bonus would be to eat in a relaxing environment.
  4. Eat whole foods. Notice the different textures, temperatures, and tastes.  
  5. Get plenty of protein, along with healthy fats and beautiful colorful veggies.
  6. Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
  7. Stay active. Our bodies work best when we move.
  8. Relax. Recover and de-stress. Get at least 7 hours of sleep.

Slow yourself down, It does YOUR body good.

To Your Best Health,

Coach Nancy

Summer Barbecue for 4

From start to finish this meal screams summer barbecue. It's a favorite. Your family will love it, friends will ask for it. You'll be the talk of the town.  

Melon Strawberry Salad

4 cups Romaine Lettuce, chopped

1 small honey dew melon, cut into cubes

2 cups strawberries, sliced

1/2 medium cucumber, sliced

Fresh mint sprigs

Dressing:

1 cup plain yogurt

½ cucumber, peeled

lime rind

fresh mint sprigs (optional as garnish)

Arrange the lettuce in four, two – cup bowls. Place the cubed melon on the bed of lettuce along with the strawberries and cucumber slices.

To make the dressing add the yogurt, cucumber, mint leaves, and lime rind to a blender or food processor. Blend for 15 seconds until smooth.

Serve the salad with dressing and mint sprigs.

Ginger Chicken Strips

1 cup chicken broth

3 Tablespoon Pineapple juice

1 Tablespoon Dijon mustard

1 clove garlic, minced

2 Tablespoon fresh ginger, minced

1 teaspoon fresh sage, chopped

1 pound of boneless skinless chicken breast

Reduce chicken broth to a ¼ cup on medium high heat. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.

Place the chicken in the ginger marinade for 2 hours, up to overnight.

Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes. Brushing with ginger glaze. Cook until juices run clear.

Quick Grilled Veggies

Zucchini, summer squash, red and green peppers, and portabella mushrooms cut into large chunks (you can use whatever veggies you have on hand)


1/4 cup olive oil


1/4 cup lemon juice


2 T chopped Basil


2 Cloves Garlic, minced

Mix oil, lemon juice, basic and garlic in small bowl. 
Cut up veggies.
 Pour marinade over veggies.
 Let sit 1 hour, mixing occasionally.
 Put on Skewers like Kabobs to grill. Cook on medium high heat on the grill until desired doneness.

Using skewers to do the veggies, works out really well. The veggies did not get all mushy like they tend to do in the foil packets, plus I could more easily see their progress as they cooked.

Summer Berry Delight

Topping:

2 cups fresh blueberries

2 Tablespoons honey or maple syrup

1 Tablespoons white wine vinegar

½ teaspoon grated lemon rind

2 Tablespoon lemon juice

Dessert Base:

1 ½ cup fresh raspberries

1 ½ cup fresh blackberries

2 peaches, peeled and cut into wedges

Combine all topping ingredients in saucepan, simmer covered over medium heat for 20 minutes. Cool.

Mix the fresh fruit and divide it among four bowls. Top with blueberry topping. Enjoy!

To Your Best Health,

Coach Nancy


Three Rules for Eating on Vacation

Here are my three rules to easy eating while on vacation. (Thank you Michael Pollan for the fantastic ideas in your book “Food Rules”- Great read for anyone!)

Eat foods that you can visualize in their raw state. If I’m not able to identify where a particular food came from, I’m going to avoid it. At restaurants that means avoiding foods covered in goop and sauces. Where does that cheese like substance come from anyway? Fried food? Not happening. I don’t know what is in the coating or what they fry it in (not to mention the fat and calories). That leaves me with very few choices, so I’ll probably starve, right? No way! Think of all the grilled items, vegetables, fruits, fish, eggs and more I can have. There are thousands of varieties of vegetables and fruit alone. Open your mind and mouth to new possibilities!

Eat foods that spoil quickly. If a food like substance can stay on the shelf for years it is probably very low in nutrients. If a rodent will not even go after it, do we really want to put it in our mouth?

Eat foods your grandmother (great-grandmother?) would recognize. I love my grandmother; she was a wonderful cook. But I’m sure if she looked at a Go-Gurt she’d have no idea what to do with it. What about Spam, Velveeta, or powdered drink mixes? She did her cooking with items readily found in her area, that she grew herself, or my grandfather fished or hunted. She didn’t have a whole lot shipped from other countries, or items found out of season in her area. I’m going to imagine sitting at her table each time I eat.

So that’s my plan when I go on my next trip.  I’m going to eat fresh foods that are easy to recognize (before and after they are cooked). I’m finding foods that my grandmother would enjoy.

That’s not so hard, is it?

To Your Best Health,

Coach Nancy

Tangerine Lime Salad Dressing

Tangerine Lime Salad Dressing:

1 Tablespoon olive oil

1 teaspoon balsamic vinegar

juice of half a tangerine

juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad:

4 big handfuls of mixed salad greens

handful of olives, halved

5 sun-dried tomatoes, chopped-

(soaked if necessary)

Handful of nuts, roughly chopped (I used walnuts)


Toss the nuts, tomatoes and olives with the salad leaves and add the dressing. Mix well, preferably with your hands, make sure every leaf gets a good coating of dressing.

Simple but delicious. This salad will definitely be served a lot during barbecue season!

To Your Best Health,

Coach Nancy

It’s Terrific Tuesday

Coach Natasha is at it again. She is fantastic at creating short do-able challenges. Take this Summer Challenge on. 


Let’s talk about the craziness of summer, from running the kids to summer camp, to throwing BBQ’s, graduation parties, planning/packing for camping ..

All of these things are supposed to be FUN!!

I feel like too often in the rush of life we forget that all of these things are supposed to be fun !

My challenge to everyone these next few weeks, is when you feel yourself stressed out running all of those errands, dropping those kids off to 29349493 different places , grocery shopping for the third time this week.....

Take a deep breath, and realize it’s going to take more energy running around like a crazy person, rather than taking it one step at a time and enjoying the little things that you have to do along the way!

I hope you all use this little challenge this week. 
Looking forward to hearing what ways you “slowed it down a little” this week!

Coach Natasha

Make Yourself a NOT To-Do List

Recently I was challenged to do a task that I knew wasn’t going to be helpful to me. It was a generic call out to a group. I thought through the reason that challenge was being given and then politely said, I wasn’t going to participate. I found a great coach who instead congratulated me on not doing the challenge.

I thought we all have this long list of To Do’s that cause us angst as we struggle to check them off. It felt good to know I had something already settled. I have some things in my daily routine that already help me.

What would be on your list of things you should NOT 'To-Do'?

For me I shouldn't combine too many outside activities into one week. I can handle one outside-the-normal appointment without going a bit wacky each week. In my schedule, one doctor appointment or one speaking engagement a week, one out of office visit, or one trip to visit with a friend is comfortable. Trying to add more than just one thing can make me a bit bonkers.

For me I shouldn't try to stay up past 10pm. I just shouldn't do that. I fall asleep any way so I don't enjoy whatever I am trying to enjoy.

For me I shouldn't try to put my vitamins away in the cupboard. I need the constant reminder of them being on my counter, in order for me to take them each day.

For me, I shouldn't make three new recipes in one day. I just don't have that extra time to spend in the kitchen.

For me I shouldn't go to the grocery store while I am hungry. I am tempted just like most people by the wonderful smells coming from the bakery or the lure of chocolate at the check-out line.

What should be on your NOT 'To-Do List'?

To Your Best Health,

Coach Nancy

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