Category Archives for "Food"

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

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

Tacos with Purple Slaw

Three reasons to put this Taco Recipe on your menu plan.

  1. Vegetables. Eating more vegetables is one way to increase your nutritional intake while keeping the amount of calories you have to consume lower. Its a win/ win. 
  2. This taco recipe doesn't use a traditional taco shell. Instead it is paired with a crunchy cabbage slaw. No processed or floury foods in this meal.
  3. I have this 1/2 purple cabbage leftover from a meal I made the other night. I wasn't sure what I was going to do with it until I remembered this recipe. 


Taco with purple slaw

Purple Cabbage Slaw

3 cups purple cabbage, chopped

1 cup cucumber, chopped

1/3 cup purple onion, finely chopped

1/2 cup mango, diced

3 Tablespoon olive oil

2 Tablespoon balsamic vinegar

Cracked black pepper to taste

Mix all ingredients together in a large mixing bowl.

Taco Meat

1 pound ground beef

1 Tablespoon garlic powder

1/2 teaspoon black pepper

1 Tablespoon cumin

1 Tablespoon chili powder

1/4 cup green salsa

Brown meat, add seasoning and salsa, stir and eat on a lettuce leaf topped with the purple cabbage slaw, avocado, and fresh cilantro.

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


Steak Bites Recipe

This is a great way to make a meal quickly. The cook time is fast as the meat is sliced thin. It takes a few minutes to prepare the marinade in the morning but then meal time later is quicker than you can imagine. 

1/3 cup olive oil

1/4 cup Worcestershire sauce

1/2 cup coconut aminos


1 teaspoon minced garlic


2 Tablespoons dried basil


1 Tablespoon dried parsley


1 teaspoon black pepper

1-1/2 pounds flat iron or top sirloin steak, cut in 1-inch pieces

Place all ingredients, except steak, in a large plastic Ziploc baggie. Mix to
combine. Place steak pieces in the bag, and seal. Shake gently to coat steak entirely in marinade. Place bag in refrigerator to marinate for at least 3 hours or as much as 24 hours. Heat a large skillet over medium-high heat until it’s very hot! Using a slotted spoon, remove steak from the marinade and place on the pan. Discard marinade. Stir fry steak according to your desired temperature. For medium, about 3 minutes per side. Serve warm and enjoy!

Why not serve this over Cauliflower Rice?  Or along side Simple Garden Tomatoes and Garlic Roasted Broccoli?

To Your Best Health,

Coach Nancy


Grilling Season Marinades

Grilling season is one of my favorite times of the year. I love the taste that a grill adds to the food but I also enjoy the ease of cleanup. Its a win/win in my book. 

Marinade For  Chicken

2 TBSP avocado or olive oil

1 lime - the zest and juice

2 TBSP fresh cilantro - chopped and more for garnish

1/4 teaspoon each: salt and pepper

2 pounds chicken breast

First make the marinade for your chicken. In a large Ziploc, combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper. Add in your chicken and refrigerate for at least 6 hours, or up to 24 hours.

Marinade For Beef

1 teaspoon freshly grated ginger
1/8 cup coconut aminos
1 TBSP sesame oil
1 clove garlic, minced
1/2 teaspoon red pepper flakes

1 lb. flank steak, cut against the grain into thin strips

Mix together ingredients for marinade, and pour over the sliced beef. Refrigerate for at least 6 hours, or up to 24 hours.

Enjoy the flavors these marinades add to your next meal. Send me your favorite marinade blend.

To Your Best Health,

Coach Nancy

Are You A Sugar Addict?

Tired all the time? Grumpy and can’t shake the blahs? Do you have trouble losing weight? Do you walk around in a fog? What about digestive issues? Constantly battling a stuffy nose?

Major health issues like diabetes, cardiovascular disease, and auto-immune diseases are dramatic examples of how sugar can wreak havoc in your life. There are less dramatic ways sugar affects our bodies before we experience major problems.

Addictions come in different forms:

  • The Energy Shark feels chronically tired and needs hits of sugar and caffeine.
  • The Feed-Me-Now type have exhausted their adrenal glands.
  • An overgrowth of yeast in the body leads the Sneak-Around-for-Sugar addict hiding to get another hit of sugar.
  • And the Depressed & Craving Carbs type desire for sweets is linked to hormonal shifts.

What type of addict are you?

Do you often feel tired and achy? Do you need coffee to get going in the morning? Does your energy fade by mid-afternoon? Do you get frequent headaches?

You may be an Energy Shark.

Do you find you are often thirsty and need to use the restroom? Do you get recurrent sore throats and swollen glands? Do you sometimes get dizzy when you stand up? Is life a crisis for you?

You may be a Feed-Me-Now type.

Do you have chronic nasal congestion? Do you have irritable bowels? Have you been clinically treated for acne? Do you clear your throat a lot? Often an overgrowth of yeast internally will cause the sugar cravings like those who are

The Sneak-Around-for-Sugar addicts.

Chronically depressed, fatigued, battling insomnia and a loss of libido might have you classified as a Depressed & Craving Carb addict. Your sugar cravings are caused by fluctuating hormones.

No matter what the type you can fight your way out of your sugar addiction. Nutrition is the key to locking up the addict inside you.

  1. Choose high-protein foods such as meat, eggs, seafood and foods that score low on the glycemic index.
  2. Eat less processed foods or eat more foods in their natural state.
  3. Eliminate “energy drinks” loaded with sugar and caffeine.
  4. Exercise for 30 to 60 minutes at least 4 days a week, outside if possible.
  5. Get seven to nine hours of sleep a night.
  6. Supplement your diet with a quality vitamin.
  7. Take a fish oil supplement.

Each addiction has its own issues but don’t let your addiction control you. Furthermore don’t let the addiction you have today bring damaging diseases in your future.

If you need help shaking your sugar addiction hop on over to our ​Free Nutrition Courses. It might just be what the doctor ordered. 

To your best health,

Coach Nancy

Spanish Roasted Cauliflower


I love cauliflower. This one vegetable is full of antioxidants and phytonutrients. It boosts brain health, is rich in vitamins, minerals, and fiber, has anti- inflammatory properties, and supports hearth health. This one recipe has the saltiness of olives and the zing of hot pepper flakes with the tenderness of the cauliflower. So let me hear from you. How does your family enjoy the benefits of cauliflower?



5 1/2 cups cauliflower florets (about 1 pound)

24 green Spanish olives, pitted and halved

8 garlic cloves, coarsely chopped

3 tablespoons olive oil

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

3 tablespoons fresh flat-leaf parsley leaves

Preheat the oven to 450°.

Combine first 3 ingredients in a small roasting pan. Drizzle with oil; sprinkle with pepper and salt. Toss well to coat. Bake at 450° for 22 minutes or until cauliflower is browned and crisp-tender, stirring after 10 minutes. Sprinkle with parsley.


To Your Best Health,

Coach Nancy


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