Happy Birthday!

Beginning in August and going through the first week of October our family has managed to pack in 6 birthdays. That is almost a birthday every 10 days. I love birthdays and I wouldn't change my family at all. All that celebrating can add on quickly though. (Did you see my daughters made three cakes for 1 birthday?)

I'm going to take it a bit easy this year. I'll totally love on my family and I will hang out and celebrate but I plan to do it with self control too. My birthday is the last one on this merry list and I want to enjoy it.

Here is my plan:

  1. When the celebrating begins with food eat in moderation. One piece of cake is fantastic, I don't need two.
  2. Hold off on the ice cream. I'm a cake type of girl so I don't really need the cake to go with it. (which one do you like better?)
  3. Some of our birthdays include a birthday 'favorite' meal. I'll chose wisely here too. Protein and produce are a must. Since I'll be treating myself to a piece of cake, I'll hold off on any bread products in the meal.
  4. We don't always have to celebrate with cake. Dean's birthday usually finds us enjoying strawberries with home made whipped cream. Fruit can  make a delicious change of pace for dessert. We might opt for this strawberry treat. Angel Food Frosting with Strawberries

Karalynn's birthday started off this list, next is my oldest son's, Tim. I probably won't be seeing him so if you happen to, give him a hug from his mom and tell him Happy Birthday. I'm sure Coach Dean will tell you when his birthday is but if you write it down now you won't forget September 13th. 

To you best Health,

Coach Nancy


Sugar Free Me 2018 Signup is Here!

I can't even begin to tell you how pumped up ​we are to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.

The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!

Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.

I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.

What Is Sugar Free Me?

Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.

What we are going to learn:

  • How to create your "New Normal"
  • The Different Types of Sugar Addicts
  • Meal Planning
  • The Anti-Craving Blueprint
  • Sustainable Nutrition
  • How To Fall Off The Wagon and Still Win
  • What To Do When A Craving Does Strike

We are also going to fill up your "Sugar Free Me Toolbox" with tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)

The most valuable thing you are going to get over the course of this course (see what I did there) is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.

You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?" 

Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.

You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!

​So by now you are probably asking "How Much For All This?"

All we are asking is that you are "All In" and willing to open your mind (and mouth) to new ideas, foods, tastes and possibilities.

​That's Right. ​As a gift to you, we are offering this full 28-Day program as our "Fall Freebie" this year. You're welcome! 🙂

The "Sugar Free Me" Challenge Officially Starts Monday, ​September 17, but don't be "that guy", and sign up today!  As a bonus, you will get immediate early access into the Facebook Support group. 

​A Note From Coach Dean

​​For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.

As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.

Did you know that one of the keys to success and happiness in life is to practice self-compassion?

We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.

But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life!

And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.

No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new.

​And I believe in you. You can do this. We are here to help!

Make It Happen!

- DC

Chicken Salad with Yogurt Ranch Dressing

Thank-you to superstar Becky for sharing her take on this tasty recipe with us. Make sure you check out her notes at the bottom!

Chicken Salad:
1 rotisserie chicken, pull off the meat and get rid of the rest OR (1 lb. cold cooked chicken, shredded or diced)
1 small red bell pepper, seeded and chopped
1 small red onion, chopped
1/3 seedless cucumber, chopped
2 celery stalks, thinly sliced
2 plum tomatoes, diced

Yogurt Dressing:
1/4 cup extra-virgin olive oil
1 clove garlic, finely chopped 
Juice of 1 lemon
1 tablespoon white wine vinegar
Salt and pepper
1 cup Greek yogurt
Small handful dill, parsley, and chives; finely chopped
Three dashes hot sauce or to taste

In a large bowl, combine the olive oil, garlic, lemon juice, and vinegar; season with salt and pepper.  Stir in the yogurt, herbs, and hot sauce.  Add the chicken, bell pepper, onion, cucumber, and celery; season with salt and pepper. Top the salad with the tomatoes. Serve on a bed of lettuce.

Notes from Becky:  This meal is super quick and easy to put together.
I used white vinegar (instead of the white wine vinegar) as that is what I had. 
I used Vidalia onion instead of the red onion.
I mixed the tomatoes in to the salad rather than putting them on the top. 
This makes a large amount. We got at least 6 servings—I guess it depends on 
how large of a chicken you start out with! 

And just to give credit where credit is due–she got the original recipe from the magazine “Every Day with Rachel Ray” August 2010 issue, pg. 103.

Enjoy this recipe.

To your best health,

Coach Nancy

Healthy Eating Doesn’t have to be Boring

If we maintain the status quo, we really aren’t growing, are we?
But growing and changing doesn’t have to be (and probably shouldn’t be!) a super-serious and boring business.
It should be fun!

How can I make healthy eating more fun?

  1. Make meals with lots of color and textures
  2. Try a new food or a new recipe
  3. Share a meal with others 
  4. Create your own dish 

What else can I do to keep things lively, interesting, fun? 

  • eat in outside
  • go for a picnic
  • bring out the placemats and fancy china- even at work
  • invite a friend to eat with you
  • make a meal for someone elderly and eat with them

To your best health,

Coach Nancy


It’s Time to Fall Out of your Sugar Habit!

​Check THIS list out!

  • Agave nectar
  • Agave syrup
  • Barley malt
  • Beet sugar
  • Brown rice solids
  • Brown sugar
  • Buttered syrup
  • Cane juice
  • Cane juice crystals
  • Cane sugar
  • Carob syrup
  • Confectioners’ sugar
  • Corn sugar
  • Corn sweetener
  • Corn syrup
  • Corn syrup solids
  • Crystalized fructose
  • Date sugar
  • Dextran
  • Dextrose
  • Diastase
  • Diastatic malt
  • Evaporated cane juice
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape juice concentrate
  • Grape sugar
  • High fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Malt
  • Maltodextrin
  • Maltose
  • Maple syrup
  • Molasses
  • Raw sugar
  • Refiners’ syrup
  • Sorghum syrup
  • Sucanat
  • Sucrose
  • Turbinado sugar

Those are just a FEW of the names for the oh so sweet, but not so good for you (at least to the excess most of us eat it) substance known as...

SUGAR.

​Once again we are teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a ​our 28-Day program called "Sugar Free Me".​​​

More details will be coming soon, but we are going to posting a registration link soon, and the program will start on Monday September 17th.

Oh and one more thing!

It's our gift to you. This program is our "Fall Freebie", and seeing it's worth about a bajillion dollars in real life :), that a pretty sweet (see what I did there) deal.

Stay Tuned!

- DC


Sautéed Chicory – New Recipe

Chicory arrived in my CSA box recently and I just wasn't familiar enough with it to be excited. After trying this recipe, I can't wait for my next delivery of vegetables to see if Chicory is inside. 

My mom was right when she told me; "You just never know until you give it a try."

Sauteed Chicory

1 head chicory, You'll want to cut off the stalky end and remove the outer leaves. 

1/4 cup olive oil

2 cloves of garlic, minced

red pepper flakes if you desire. (if you know me, its not an option)


First wash the chicory. In a large pot boil water with 1 Tablespoon of salt, add the chicory and cook for about 5 minutes. Drain very well. In a different pot or the same one washed and dried heat the olive oil until medium high heat. Cook the garlic and the pepper flakes for about 30 seconds. Add the chicory, stir to coat. Cook until the water is evaporated. Salt to taste.

To Your Best Health,

Coach Nancy

Change Your Goals- They’re not Working

Your Goals Aren't Working

“What do you mean my goals “aren’t working?

Well for a lot of you reading this, they probably aren’t existent. You don’t have any (and if they aren’t written down, posted and reviewed regularly, stop kidding yourself – you don’t have any).

There are really two types of goals: Outcome based goals and Behavior goals.

1) Outcome Based Goals are the objective or objectives that you hope to accomplish. “I want to lose 10 pounds in 10 weeks” is an outcome based goal, as is “I want to earn $100,000 a year by the age of 30”. You can’t directly control the outcome, rather the outcome will be the result of things you have to do.

2) Behavior Goals represent the steps that need to be taken to accomplish your desired outcome.  This is where the rubber hits the road. When you want to lose 10 pounds in 10 weeks, your behavior goals will likely include “I will reduce my total calorie intake by 500 calories a day for the next 10 weeks”, and/or “I will not miss training at for the next 4 weeks.”

See the difference?

You directly control the behavior goal.

You choose to take action on it…

or you don’t.

Behavior goals for a 10-week fat loss program might include some of the following (which are familiar to many of you):

“I commit to eating breakfast every day for the next 10 weeks”.

“I commit to taking 3 grams of fish oil and a multivitamin every day for the next 10 weeks”.

“I commit to planning my “free meals” and eating junk food only during these 1-2 meals a week”.

“I commit to exercising 4 hours a week, with at least 2 being with my peeps at Cr8 Fitness”.

Building Behavior Goals does not have to be complicated. These are regular daily and weekly action steps that will positively and immediately impact your Outcome Goals.

Following is a real world example from a client that we received just yesterday. It is an outstanding example of behavior goals that are sure to contribute to her desired outcome (fat loss). She has already shared how establishing these goals with a end point (she set them for the month of August) has helped her overcome the feeling that she was somehow depriving herself. She just has to keep them for a month, not the rest of her life. So turning down the blueberry waffles wasn’t that hard, because it’s only for a month. Great lesson there as well!

Here are her behavior goals for the month of August.

***

1. I will keep my list of guidelines in a spot where I can easily
see them, and I will read them every day.

2. I will exercise 4 times every week.

3. I will write down specifically what I am eating.

4. For the rest of August, I will . . .

a. eat protein and vegetables at every meal.

b. drink a minimum of 80oz. of water each day.

c. eat no more than one whole grain bread serving each
day (and no later than lunch time).

5. For the rest of August, I will not . . .

a. eat any dessert items except for one special
occasion that I have already planned.

b. eat any pasta, rice, white potatoes, or white bread.

c. eat any more than one serving of cheese and one
serving of nuts or nut butter each day.

***

Now there is a lot on this list, yours doesn’t necessarily have to be this long. In fact here is what I want you to do. Establish one outcome goal for the next 8 weeks. It could be “lose 8 pounds in 8 weeks” or “drop 2 inches off my waist in the next 8 weeks”. Note there is a specific time period involved, don’t skip that part!

Now that you know your desired outcome, establish 3 behavior goals that support that outcome. You have some great examples above, and I can help you if you are stuck.

Once you have your outcome and behavior goal(s), post them to the comments below.  Hold yourself accountable to meeting both categories of your goals. I look forward to seeing what you come up with, as well as coaching you to get there. Coach Dean is right "Goals start with Go"!

To Your Best Health,

Coach Nancy

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Angel Food Frosting for Strawberries

I've got to tell you that this was a creation by Coach Dean. He is a magnificent chef. He has this sense of ingredients that will work well together. He whipped up a batch of this for an event we hosted and BAM- instant success. 

UMP Angel Food Frosting 

1/2 cup of plain Greek yogurt

2 scoops of Angel food UMP powder

Whip the two together in a mixing bowl. This is key for light fluffy. Enjoy as a dip for strawberries or your other favorite fruit. Make fruit kabobs for a party and serve this dip alongside.

If you have doubters among those you love, that healthy food has to taste horrible- give them just enough of this to sample. They'll come to you begging for more.

To your best health,

Coach Nancy


I Threw a Temper Tantrum

You know the feeling that when life just seems to squeeze so hard that you want to either crawl into a little ball and try to hide from it all or you want to walk away in a huff. There are times in a day when I feel just like that. I want to throw in the towel. I don't want to focus on one more thing especially not food. I am declaring my rights. I'm stomping my foot to the floor and screaming at the top of my lungs- "I'm eating this cookie and no one is going to stop me!".


Sometimes I actually eat the cookie and at other times, I catch myself before hand. I bet if I've been there, you have too.


We all have choices though. Even when all else seems to be pressing in from all sides, we can choose to lash out at one thing we can control or we can choose to keep plugging along. Lash out? That usually implies we are cussing out our boss or our spouse, or a friend. In reality it often means lashing out at ourselves. We have negative feelings and they turn right back on me. I overeat, I cram six cupcakes in my mouth in less than 5 minutes, I hide in my bedroom with a pint of ice cream.


My pity party for myself is a tantrum. I'm not perfect and I've done all of those things above. My goal though is to work at stopping before I do it again.


While eating gives me a temporary relief from the situation, when the door opens up again all of that stuff is still there for me to deal with. It is my treatment of myself and my countenance that I need to fix, not the food I eat.


So what does that mean for you? If you've been there, it means you're human and you need to work on making better choices while you are in crisis mode. Here are some ideas for you to take for yourself or let me know of how you are helping your inner toddler grow up.

  1. Breath, slow down, stop moving and breath. Remember those 5 minute body scans? This would be the prefect time to use them.
  2. Take out a pen and paper and journal the last ten minutes. Often getting your thoughts on paper for you to read will help you see the logic or ill- logic your portraying.
  3. Call me, email me or anyone. Sometimes you don't even have to say anything about what you are feeling; a friend can helps just by the sound of their voice.
  4. Be Grateful- List 10 things (people, items, feelings, foods, animals, the weather) that you are thankful for. 


Give it a try. Remember the inner toddler is strong willed so they might not listen the first time you employ these tactics. Just keep at them.

To Your Best Health,

Coach Nancy

Plan, Prepare, Adjust, Learn, and Grow

Looking back I can see where I have done things really well. 

Relish those times because they don't happen every day. Usually we have to work, work, work at doing things really well. 

The first time I made a cake on my own, I thought I could use regular sugar because I didn't have powdered sugar for the icing. Didn't work very well. 

On the other hand, when I went snow skiing for the first time, I had a few slow runs down the bunny hill and by the end of the day I was swooshing with all the other adults.

There are some things I have tried, work at and now it seems seamless; like tying shoes, making scrambled eggs, and doing laundry. 

Take time today to enjoy the process. 

Look back over yesterday, Pick one thing to do a bit better today and do it. 

It may be more than a day before it flows seamless but keep on working. Learn from yesterday. Do your best to adjust so that you can grow.

To Your Best Health,

Coach Nancy