Practice for the Best Day Ever

Plan, Prepare, Adjust, Learn, and Grow

I can't assure you 100% success each and every day. I can help you achieve better and better days but it takes practice. 

Be ready for today. 

  1. Look ahead at your schedule. Look for the big things that will take time or need to be done at a certain time. Work your schedule around these things. We'll call these your rocks for the day. Put them in your glass jar called your schedule first. 
  2. Plan for the next big items. Your meals, your To Do list, family, and your commute to work. We'll call these the pebbles for the day. Put them in your glass jar called your schedule next. These items will take time but they are a bit more flexible than your Rocks.
  3. All the rest of things you'll do today is sand items in your glass jar. There are lots of them but they work like filler items. Its kind of like throwing a load of dishes in the dishwasher. You don't have to stand there while the machine washes your dishes either. 
  4. Give yourself time to adjust to your schedule. No one is perfect and things don't operate like it reads on paper. Cars breakdown, we feel sad, others input things on us we didn't anticipate and so on but we can do our best to plan for the day to help make our day the Best Ever.

There are no guarantees in life and you can work at making life better each day.

To Your Best Health,

Coach Nancy

What to do When Zucchini Goes Wild

I love fresh veggies from the garden. Warm cherry tomatoes, green beans just picked, cucumbers that still smell like sunshine- YUM. 

But there are times when I feel overrun by veggies too. Today it is zucchini. I have some monster zucchini that need to be eaten. I'm heading out of town and there is just no way, I will eat them before I leave. 

No worries here though. Zucchini is one veggies that is easy to prepare for freezing. I'm turning my zucchini abundance into freezer bags full of goodness for another day. My plans for all that zucchini? 

Zucchini Fritters. These little ditties are wonderful alongside grilled chicken or a pork chop. They go well with a steak or steak tips too. They might just go with anything. I like spicy fritters but if you don't like the zing of these leave the pepper out. They are scrumptious. 

To your best health,

Coach Nancy


Dialing it Up or Dial it Down

Dialing your choices to fit your goal is how we reach them. If we could flip a switch and instantly see change we'd sell that magic button to everyone. Instead life isn't switches but dials.

Dials that help us to turn up the volume, turn down the speed, its slight adjustments make it feel more like a car turning a lazy corner than having the breaks slammed on while the car is thrown in reverse.

Dialing down your high carb choices in place of lower amounts of carbs is a starting point. But you could focus on turning down the amount of carbs or making a slight adjustment to quality of your carb choices. For example you could eat a SLICE of cake or you could dial down the portion size and enjoy a 'slice' of cake. You could also chose to forgo the icing and just eat the cake part. Dialing things down could be you chose to eat a bowl of berries while others are eating cake. You could apply those same principles to using regular pasta or dial it down to quinoa or dial it in a different direction but still on the downward trend by making zucchini noodles instead of the pasta.

Of course Carbs are not the only thing that can be dialed up or down. Increasing your sleep time or quality improves health too.

I love to do the opposite as well. I dial up the goodness. I'll fill my plate with veggies by doing that I've increase my vegetable intake and I've left little to no room for foods that I would normally focus on dialing down anyway.

Its just a different spin on the same thing.

What are you going to dial down today?

To Your Best Health,

Coach Nancy

Water Are You Waiting For?

We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss. Here are some “fun facts to know and tell about water”, and it is absolutely worth reading.

Here’s some more good reasons to keep that water bottle handy

  1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
  2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
  3. Even MILD dehydration will slow down one’s metabolism as 3%.
  4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
  5. Lack of water, the #1 trigger of daytime fatigue.
  6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
  7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
  8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

To Your Best health,

Coach Nancy

Gotta Love Me Some Zucchini

One of my favorite growing plants is zucchini. I think it is because they are easy to grow, hard to kill, and produce fruit with little effort. I’m not much of a gardener but I do get my hands dirty. 

Raw Zucchini Alfredo

8 – 1 cup servings

  • 1 cup raw unsalted Cashew nuts, chopped
  • ¾ cup water
  • ¼ cup Pine nuts
  • ½ teaspoon thyme
  • ½ tablespoon lemon juice
  • ½ teaspoon salt
  • 1 ½ cloves garlic
  • 8 cups zucchini

Blend all ingredients except zucchini in a high power blender until smooth and starts to warm up from blender, about 5 minutes to make the Alfredo sauce.

Cut top and bottom off of zucchini. Using the julienne blade on a mandolin cut zucchini length wise to create noodles. Pour sauce over individual portions.

Since zucchini are prolific I wanted to share Spicy Zucchini Fritters from Paulette W. These are one of our family’s favorites year round.

Enjoy!

Coach Nancy

Apple Leek Breakfast Sausage

Breakfast without eggs or serve it with a side of eggs. Being creative with each meal is all up to you and this recipe certainly will add another ACE to your hand. 

Apple Leek Breakfast Sausage

4-5 thick-cut strips of smoked bacon

3/4 cup chopped leeks only the white part

1 medium apple, cored and quartered (no need to peel)

1 tablespoon fresh or dried rosemary

2 tablespoon fresh chopped sage leaves (or 2 teaspoon of dried)

1/2 tablespoon fresh lemon juice or apple cider vinegar

1/2 teaspoon ground black pepper

1 – 2 teaspoons sea salt, to taste

1/4 teaspoon ground cloves

a dash of cayenne powder

2 pounds ground pork

Put all of the ingredients except for the pork into your food processor, and whiz until everything is pretty finely chopped. You may need to scrape down the sides once or twice, so you don’t have any long strands of leeks.

Once it’s all evenly chopped up, add the ground pork, and just pulse for a couple of seconds until it looks like it’s all mixed well— if you go too long, it makes the texture too crumbly.

Form them into little patties, and lay them out on a large baking sheet. Now you have the choice to make them now or freeze them for later.

To freeze the patties, leave them on the baking pan for a couple of hours In the freezer. Take the frozen patties off of the baking sheet and store them. When you’re ready for a great breakfast, just pull some out of the freezer and cook them in a slightly oiled skillet. (You can also bake them in the oven at 350º F for 30 minutes)

These are delicious. Don't take my word for it though. Let me know what you think.

To Your Best Health,

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