Category Archives for "a dose of dean"

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

Taco Blend Recipe

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

                    1 tablespoon chili powder

                    1/4 teaspoon garlic powder

                    1/4 teaspoon onion powder

                    1/4 teaspoon crushed red pepper flakes

                    1/4 teaspoon dried oregano

                    1/2 teaspoon paprika

                    1 1/2 teaspoons ground cumin

                    1 teaspoon sea salt

                    1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

To Your Best Health,

Coach Nancy


Taco Salad fixed by Amy, age 11.

2018 is Just About 1/2 way Through

June is not yet over, This week is just beginning

What about if you break it down to hours? It's not even half past 2pm as I write this. Which means I still have time to do something for myself to increase my nutrition, therefore increasing my health, that in return makes me happier.

I'm going to get my dinner prepped so I have a faster time making the final dish tonight. That will make me healthier because I will increase the variety of foods by having some prepped ahead of time. That will make me healthier as that variety will increase the source of micronutrients because they are coming from different foods. Of course it makes me happier as less stress later is always a good thing at the end of a busy day.

What are you going to do in the next few minutes to do that for you?

To Your Best Health,

Coach Nancy

You’re Behind – Catch UP

Seth Godin is one of my favorite blog writers. He writes daily and he knows how to hit home fast. Recently he wrote this to business owners. As you read it, with a little tip from Coach Dean, substitute 'weight loss', 'eating healthy', 'getting fit', or 'making my eating better' for the word books and lessons.

It'll open your eyes to a whole new world. 

How far behind? 

"Should you give up?

There are people who have read far more books than you have, and you will certainly never catch up.

Your website began with lousy traffic stats, in fact, they all do. Should you even bother?

The course you’re in – you’re a few lessons behind the leaders. Time to call it quits?

Quitting merely because you’re behind is a trap, a form of hiding that feels safe, but isn’t. The math is simple: Whatever you switch to because you quit is another place you’re going to be behind as well.

It’s not a race, it’s a journey. And the team that scores first doesn’t always win." - By Seth Godin

Keep your journey going forward. 

To your best health,

Coach Nancy


Spicy Almonds – Careful you don’t eat them all at once!

Careful you don't eat these delightfully "Spicy Hot" Almonds all at once! These will tempt your mental toughness. 

Spicy Almonds

3 cups almonds

4 ½ teaspoon extra light olive oil

1 Tablespoon paprika

2 teaspoons chili powder

1 teaspoon Ancho chili pepper

1 teaspoon cumin

1 teaspoon salt

1 teaspoon garlic

Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.

Enjoy (but eat responsibly).

To your best health,

Coach Nancy



Coach Natasha’s Challenge

Coach Natasha



How many of you find yourself using terms such as
“I can’t” 
or
“I’ll try”
or
“I think I will “

My challenge for everyone this week, including myself, is to not use those three phrases! Be sure and be confident!! 
I want to hear : 

I AM going to make it to training four times this week” 
I CAN push myself and get one more rep in” 
I KNOW I am going to go grocery shopping early this weekend instead of waiting until Sunday night “ 

You’ll notice how much more you follow through with things for yourself ! 

Make it Happen, 

Coach Natasha

Simple Recipe to Make Your Own Turkey Sausage

A few weeks ago I needed turkey sausage for a meal I was making. I went to three stores and I couldn't find turkey sausage anywhere. Well I did find it in one store but it was loaded with sugar and was meant to be used as breakfast sausage. Luckily this recipe quickly turns ground turkey into turkey sausage with the herbs and spices it contains.

Turkey Sausage

2 teaspoons fresh thyme leaves, chopped

2 teaspoons dried sage

½ teaspoon kosher salt

1 teaspoon cracked black pepper

¼ teaspoon ground cayenne pepper

1 pound lean ground turkey

In a medium bowl, combine ingredients except for the olive oil, mix well. Cover and refrigerate for 8 to 24 hours. When ready to cook, heat olive oil on medium-high heat. Add turkey mixture and cook, breaking into chunks with a wooden spoon until well browned and cooked through, about 8 to 10 minutes.

To your best health,

Coach Nancy

Watermelon Pops

“If you do something remarkable, something new and something important, not everyone will understand it (at first). Your work is for someone, not everyone.

Unless you're surrounded only by someones, you will almost certainly encounter everyone. And when you do, they will jeer.

That's how you'll know you might be onto something.” Seth Godin

Can I challenge you to be someone who doesn’t need to please everyone with their food choices? I know people will think I am different, maybe even say I am weird. I simply no longer can let it bother me. I have made the choice to work hard at nutrition in order to help myself and my family be as healthy as possible. Those choices have led me to be labeled “a little on the nutty side”

I recently was asked to bring cookies to an award night for a program my kids are a part of. Everyone was asked to bring cookies. Of course because of allergies we couldn’t bring cookies with certain ingredients in it. I respect that. But I am that crazy person. I am that weirdo. I am the one if I carried cookies in that night would be met with, “Wow, I am surprised you made those.” or “I didn’t know you even knew what cookies were.”

I didn’t give them a chance, I carried in a monster platter of strawberries and grapes. I still got razzed a bit but you know what I saw? It surprised even Dean and I. We watched several kids forego cookies for fruit. (I had politely asked beforehand if that would be okay, I didn’t want to be rude to those in charge) I believe that is the key to being that weirdo in public. Be polite but also make something everyone will enjoy eating.

Fruit  or veggie K- Bobs are always a hit with the kids and adults.

 Another favorite summer treat for my kids is Watermelon Pops.

Watermelon Pops

4 cups diced seedless watermelon

Store bought popsicle containers

2 Tablespoon raspberries or blueberries, optional

Put watermelon in your blender and mix until smooth consistency. Pour the watermelon mixture in your popsicle containers. For color add a few berries into each pop, cover and freeze for several hours.

Super easy and fun to make. Kids love them!

(Be the weirdo!)

To your best health,

Coach Nancy


Use your Super Power for Good

Our super powers are what we are really good at. We are so good at knowing where we fall short each day but often don’t use or even notice what we do well, really well.

Our super powers can help us become better in daily activities. I can piggyback an area I’m struggling in along side my super power in order to become better.

I am really good at eating lots of veggies. I love them, I find them easy fix and I can eat them in so many different ways. But I need to challenge myself to not eat as many sweets. So my plan is to notice daily how good I am at eating vegetables and eat more of them. In that way, I am filled up with a better choice and it is easier to say no to sweets. Or it might be easier to say no to as many sweets.

I could go on and notice another one of my superpowers.

I am good at helping others enjoy their day. Since I can make others happier I know I can translate that to making my kids happier. By focusing on my super power I can make my home happier.

What if your superpower was sleep? Can you use what you are good at to better the lives of others? Yes. I know if I sleep well, I am a more energetic person, I have a better attitude, and I can deal easier with challenges during the day. All of that can better the lives of those around me.

What if my superpower was remembering to take my vitamins? I could piggy back off of that and remember to take my fish oil, or remind others to take their vitamins. Or I could remember to drink the entire glass of water with my vitamins therefore adding more hydration to my life.

What are you great at? Its okay if you don’t know right away. But think of this and how you can use this to better your life or the lives of those around you.

My challenge to you is to use your Super Power this week to help you get better in another area of health. Let me below what your plan is. Use this sentence to help you get started. 

I am really good at ______________________________   and it will help me ______________________________.

To Your Best Health,

Coach Nancy


Healthy Fats- 10 Reasons to Add Them in Your Meals

Eating a greater proportion of your calories from fat can help you achieve optimal body composition.  Your body requires a decent amount of fat to stay lean for the following reasons:

  1.  Fat makes up the outside layer of all the cells in your body. Ideally, this lipid layer will be composed of omega 3 fats because this makes the cells more sensitive to insulin, allowing for a more energetic metabolism and less inflammation.
  2. By decreasing your carb intake and replacing it with fat, you can improve insulin sensitivity reduce inflammation and support your metabolism
  3. Omega 3 fats help turn on genes that are involved with lipolysis or the burning of fat, while turning off the genes that store fat
  4. Omega 3 fats also support thyroid hormone function which is a hormone closely involved in body fat regulation.
  5. Cholesterol, which comes with fat is used to make hormones. Eating a greater proportion of fat allows for hormonal balance of androgens such as testosterone and estrogen. Fat loss and the maintenance of a lean physique are much easier if hormones are balanced.
  6. Fat is filling. When paired with a nice dose of protein, fat can lead to greater satisfaction from eating, curbing hunger and cravings.
  7. Adequate good fat intake helps prevent depression. Our brain is mainly made from cholesterol and fat.
  8. Healthy fats in the right ratio are needed for bone mineral density and prevention of osteoporosis. Fats help our vitamins get around inside of us.
  9. Cancer is influenced by many lifestyle factors, but limiting omega 6 oil intake in favor of whole food fats such as olives, avocados, and unprocessed animal fats appear to reduce the cancer risk.
  10. Better skin, eye health, stronger immune systems, and better cholesterol ratios

Bottom line healthy fats help you lose fat by improving metabolism, balancing hormones and eliminating the constant cravings. They improve brain health, help our cholesterol ratios to stay in line. They help us to fight off diseases, including cancer.

To Your Best Health,

Coach Nancy


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