Information Is Not A Skill

Information = A collection of facts

Experience = “I did it once or twice”

Skill = The ability to apply the information and experience, all the time, under different conditions

Is “Healthy Eating” a Skill?

Good and Bad

We often hear that “this food is good” or “that food is bad”.

But does food have morals?

Or more importantly, do the foods we choose to eat make us “good” or “bad”?

There are food choices that will bring us closer to our goals, and food choices that will take us further away.

That’s It.

You are not a good person if you eat organic grass fed beef with locally sourced truffles, and you are not a bad person if you eat twinkies and ice cream every night.

Why is this important?

Because food is something to enjoy, savor and look forward to.

Not beat ourselves up over.

We get enough of that in life.

Enjoy it for what it is.

A wonderful gift that you get to give yourself every day.

Maybe you can frame your food choices this way. Is what I am about to eat:

  • Getting me closer to my goal?
  • Taking me further away from my goal?
  • Or at this moment in time, does it not really matter?

And no matter what choice you make, be happy with yourself for making it.



About This Blog

logoMy name is Dean Carlson. I am a nutrition coach who helps people lose weight, get lean and look and feel great. The first person I helped was myself, as I have personally lost almost 100 pounds.

One day I was thinking of why I don’t have a 100% success rate with my clients. I mean if I am so great, why doesn’t everyone I work with get results?

For some reason I was reminded of when Bill Clinton ran for president against George H.W. Bush.


“It’s the Economy, Stupid”.

Maybe not the nicest, but to the point.

Which brings me to the title of this site.

You see it’s not you the reader who is stupid about food.

It’s me, the “Fitness Professional”.

I have been saying it for years. “You can’t out-train poor nutrition”.

But then I’d go back and do what?

Write another great “fat loss” training program.

Then I read Josh Hillis and Dan John’s book “Fat Loss Happens on Monday”, where Josh talks about having the “Hard Talk” with clients.

The Hard Talk?

It’s pretty simple.

“It’s All About The Food”

Which I realized applied not only to my clients, but to ME.

“Stop trying to create new programs to help your clients lose fat…It’s The Food, Stupid!”

So here we are.

Now don’t get me wrong. I am going to keep writing great training programs, but the emphasis here, on this site, is All About The Food.

And that ain’t stupid.


Food Prep Friday – Roasted Vegetables

Food Prep Friday – Roasted Vegetables
Recipe Type: Roasted Vegetables
Author: Coach Nancy
Prep time:
Cook time:
Total time:
This is one of my favorite ways to prepare vegetables, especially frozen. my favorite is a mix of carrots, cauliflower, and broccoli. The low slow heat caramelizes the veggies, and leaves them melt in your mouth tasty. Way better than steaming! 🙂
  • Bag of frozen veggies
  • Olive Oil
  • Salt and Pepper.
  1. Preheat the oven to 350 degrees.
  2. Spread out frozen veggies in a baking pan, drizzle with olive oil and salt and pepper to taste.
  3. After 30 minutes flip the veggies over with a spatula, then cook another 15-30 minutes to the desired degree of done.


Roasted Pork Loin with Roasted Garlic Vinaigrette


Roasted Pork Loin with Roasted Garlic Vinaigrette
Recipe Type: Main Dishes
Author: Coach Nancy
This was yummy and easy!
  • Roasted Garlic:
  • 2 heads garlic
  • 2 Tablespoons olive oil
  • Salt
  • Pork Loin:
  • 1 (3 1/2 -4 1/2 pound) boneless pork loin
  • salt and pepper
  • Vinaigrette:
  • Roasted garlic – use the recipe below
  • 1/4 cup chopped fresh parsley
  • 1/2 cup balsamic vinegar
  • 3/4 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons water
  • Preheat oven to 475 degrees.
For the roasted garlic:
  1. Cut the bulbs in half crosswise into a top and bottom section.
  2. Place the garlic halves on tin foil, and drizzle with olive oil.
  3. Sprinkle with salt.
  4. Seal the foil into an airtight package and begin cooking right away.
For the pork loin:
  1. Place the pork loin in a heavy roasting pan and season all sides with salt and pepper.
  2. Place the pork in the oven and roast until a thermometer inserted in the middle reads 140 – 145 degrees. (about 40 minutes)
  3. Remove the pork from the oven and tent with foil while you prepare the vinaigrette.
  4. Take the garlic out of the oven and let cool for a few minutes while you get the other ingredients ready.
For the vinaigrette:
  1. Remove the garlic cloves by squeezing the base of the garlic.
  2. Place the garlic, parsley, and balsamic vinegar in a blender and pulse until blended.
  3. Drizzle with olive oil while the machine is running. Add the salt, pepper, and water.
  4. Serve the pork after cutting into 3/4 inch slices. Drizzle with the vinaigrette.
I had lots of the vinaigrette left over for use on other dishes. I served this meal with roasted mixed veggies. (I use frozen veggies drizzled with olive oil and salt cooked right along side the main meal but I left it in the oven until I served dinner)


Scrambled Eggs and Greens


Scrambled Eggs and Greens

Recipe Type: Breakfast
Author: Coach Nancy
  • 2-4 whole Omega-3 eggs, beaten
  • Greens of choice (spinach, broccoli, green beans, asparagus, etc.)
  • Peanut oil cooking spray
  • Salt and pepper, to taste
  • ¼ red bell pepper, diced
  • ¼ green bell pepper, diced
  • ¼ red onion, diced
  1. Heat a skillet over medium heat and spray with the non-stick spray.
  2. Add veggies to skillet and stir around with a spoon until they begin to sweat.
  3. Add the eggs and scramble all the ingredients together.


The Wonder Bowl


The Wonder Bowl

Recipe Type: Breakfast
Author: Coach Nancy
Super easy to mix on the go!
  • ½ -1 cup of low fat cottage cheese
  • 1 scoop of UMP protein powder (flavor of choice)
  • 2 Tablespoon flax meal
  1. Mix ingredients in a bowl and enjoy!


Beef, Chicken, Shrimp, or Salmon Stir-Fry


Beef, Chicken, Shrimp, or Salmon Stir-Fry

Recipe Type: Main Dishes
Author: Coach Nancy
  • 6-8 ounce of thinly sliced chicken breast, sirloin, shrimp, or salmon (or mixture)
  • 1 cup of broccoli
  • 1 cup of sliced bell peppers (red, green and yellow)
  • ½ cup of mushrooms
  • ½ cup of bean sprouts
  • ¼ cup of water chestnuts
  • 1 Tablespoon of sesame oil (if using beef, use coconut oil)
  • Asian Sauce (mix all ingredients):
  • 1 Tablespoon low sodium soy sauce
  • 1 green onion, diced
  • 1 teaspoon white wine
  • Fresh grated ginger to taste (you can buy this in the spice aisle pre-grated, but it is not the same)
  • 1 mashed garlic clove
  1. Heat oil in seasoned skillet, seasoned wok, or nonstick pan over medium-high heat until hot.
  2. Add meat until 80% cooked. Remove from pan and keep hot.
  3. Add vegetables in the order listed above, stirring constantly.
  4. Once vegetables have cooked slightly, add meat and mix until finished.
  5. Add Asian sauce once meat is cooked, and stir one last time before serving.


Steak, Chicken, Salmon, or Shrimp Caesar Salad

Steak, Chicken, Salmon, or Shrimp Caesar Salad

Recipe Type: Main Dishes
Author: Coach Nancy
  • 6-8 ounce steak, chicken, shrimp, or salmon
  • Large bowl of romaine lettuce
  • 1-2 ounce of grated Parmesan cheese (omit if using steak or salmon)
  • Dip fork lightly in Litehouse Caesar dressing on side (or another all natural, no sugar Caesar dressing)
  • Salt and Pepper to taste
  1. Season the steak, chicken, shrimp, or salmon with salt and pepper.
  2. Grill, steam or broil the protein.
  3. Prepare the salad in a bowl by mixing the Parmesan and romaine.
  4. Keep the dressing on the side for dipping as it goes a longer way when it is dipped. Once the protein is complete, slice and place on top of salad.
  5. Can be enjoyed warm or saved to be eaten later by storing in the fridge.


Naked Chicken Taco Salad


Naked Chicken Taco Salad

Recipe Type: Main Dishes
Author: Coach Nancy
  • 6-8 ounce chicken breast
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ teaspoon cayenne pepper to taste
  • ½ teaspoon chili powder to taste
  • 1 clove of fresh garlic, minced OR 1 teaspoon garlic powder
  • Bowl of Romaine Lettuce or any other leafy, dark lettuce
  • 1-2 cups of chopped peppers
  • 1-2 ounce hot sauce (optional)
  • 1/4 cup total shredded cheddar, Colby, and/or Monterey jack cheese
  1. Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink.
  2. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side.
  3. Add the other ingredients into the salad bowl.
  4. Dice chicken and add to the salad.
  5. Top with cheese, toss and enjoy!


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