Category Archives for "Food"

Eating Healthy Can Easily Be Summed Up in These 3 Rules

Eating good (or healthy) can easily be summed up in the three rules below. By following these three rules, you’ll make ‘good’ eating, healthy eating.

1) Eat a wide range of veggies every time you eat (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.

2) Eat a wide range of lean proteins at each meal. A great rule of thumb here is to consume at least a fist-sized portion of anything that had a face, that ran, flew, or swam at some point (sorry, doesn’t sound as appetizing this way, but it’s one way to remember!). Protein is the only macronutrient responsible for building and repairing lean muscle.

3) Eat a wide range of healthy fats at each meal (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production. Hormones are designed to help us, not hinder us. They actually make everything else run smoothly and correctly.

As a nutrition coach, one of the most common statements I hear is “I eat really good but….”. Then the blank is filled in with the challenge that person is facing.

We all have challenges and issues when it comes to eating healthy. Instead of focusing on what stops you from success, place your priority on these three things when you eat.

To your best health,
Coach Nancy

Garlic Roasted Broccoli

I love broccoli, but I can't eat it plain every time! This is a great way to add some flavor to your broccoli but still keep the prep and cook time simple. It comes out delicious!

  • 2 heads of broccoli, cut into florets
  • 3 tablespoons olive oil
  • 5 cloves of garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon lemon juice
  • Pinch of red pepper flakes (optional)

Preheat the oven to 400 degrees F.

In a large bowl, toss the broccoli florets with olive oil, garlic, salt, and pepper. Spread the broccoli in a single layer on a rimmed baking sheet. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

Amy’s Summer Pops

My youngest daughter loves making these and sharing with her friends on a hot summer day.

  • 1/4 of a watermelon, or 8 cups diced watermelon
  • 15-20 blueberries
  • Popsicle molds

Place watermelon in a blender and blend until texture of applesauce. This takes about 10 seconds. Pour watermelon into freezer molds and then add 3-5 blueberries per pop.

Freeze and enjoy!

3 Simple Steps to Make Your Nutrition Go as Planned

I'm here to share with you 3 simple steps to making your nutrition go as planned:

1. Plan your meals for the following week on Wednesday morning. Don't forget to create a grocery list at the same time.

2. Grocery shop on Sunday. Stick to the perimeter of the store to avoid temptation (with the exception of frozen veggies!). Keep to your list. 

3. Sunday is prep day. If you don’t have it prepped and planned ahead of time, there is a pretty good chance you will forget something or just skip it (like adding those extra veggies, because you didn’t want to cut them up!). “Prep day” includes:

  • Cut up veggies and bag them for each meal they’re going with
  • Prep meat, whether that means cutting it up or just taking it out of the packaging
  • Try some crock pot meals made easy. Here is Coach Dean's Spicy Shredded Beef. Place it in a freezer bag, add some of your cut up veggies, label it "Monday Dinner" and pop it in the freezer. On Monday, take it out and put it in the crockpot to cook. 
  • I like to brown any ground beef at the same time so its ready to add seasoning for a meal. This saves me time when I'm ready to use it.

You can modify these tips to fit your schedule, too. By taking the time do this, you’re saving precious time during the week and there is no extra thinking involved.

Make sure you take into account days that you might be working late or getting home late. When you plan ahead, you can mark those days down for dinner in the crockpot. That way when you get home your house smells amazing and you are eating your nutritious, planned meal.

Bonus! Here is a quick lunch idea:

  • On your prep day as you are cutting all of those veggies, place a few in several small Ziploc baggies. Add a slice of lettuce to each bag as well. You can mix and match some of those veggies if you like. In another small baggie, add 2-3 slices of deli meat. You’ve just created a the fixins’ for a lettuce wrap sandwich and fresh veggies for your lunch at work or school.

To your best health,
Coach Nancy

Karalynn’s Super Scrumptious Kale Chips

My daughter has fallen in love with kale chips. Brookford Farm’s CSA program delivers a large bag of kale to us each week. Before it even gets into the house, she is asking to make kale chips. Since they take about 15 minutes to make, the kale chips at our house will be devoured in less than 45 minutes after it arrives fresh at our door. In short, my kids love them!

  • 1 large bag of kale, washed
  • ¼-½ teaspoon garlic powder
  • 1-2 tablespoon olive oil

Heat oven to 350 degrees. Prepare the kale by taking the large rib out of each leaf. We do this by holding the leafy part of the plant and pulling the stem up towards our hand until it breaks off. Depending on the size of the leaf, we might break the leaf in two pieces.

Lay the leaves out so that none are overlapping each other on a cookie sheet. Drizzle olive oil across the leaves and then use your hands to mix the olive oil around on the kale. Again, lay out the leaves so they aren’t overlapping each other. Sprinkle garlic powder on top. You’ll have to judge how much you want to your taste. Bake for 10-15 minutes or until the leaves are crispy. My kids eat them right off the pan as soon as they are cooled!

3 Simple Steps to Practicing Gratitude

It may seem simple, but most of us want to be known as grateful people but we don’t act like it. Showing appreciation is different than thinking it in your head. Being thankful has been shown to:

  • Create a stronger immune systems and lower blood pressure.
  • Give higher levels of positive emotion.
  • Bring you and others more joy, optimism, and happiness.
  • Circle you with more generosity and compassion.
  • Help you feel less lonely and isolated.

How can you practice being more grateful?

1. Write it all down!

Yes, just thinking about your daily gratitude can help but there is something very powerful about putting pen to paper and getting those grateful thoughts out of your head and into the open. It makes them more real and allows you to really gain a better perspective.

2. Make them authentic.

Just writing down three things as quick as you can isn't going to give you great results. They have to be something real and authentic to your daily life to give you the most benefit. They don't need to be some profound revelation. For example, I am grateful for the chair I am sitting on. It sure beats sitting on the floor.

3. Do it daily.

Being grateful once in awhile won't make the changes you are looking for. Working yourself up towards daily practice will help you to get the amazing benefits. It doesn't have to take you a long time every day, but this can be a skill that impacts not only your life but the lives of people close to you.

Bonus: Find a common theme.

This is a tip that you don't have to follow, but I have found to be helpful. Instead of writing down three random gratitudes every day, I try to find a common theme. It might be the relationships I have in my life, something to do with nature, or even my overall health. The theme does not matter, but it does help me focus on one area of my life for that day (or week) and get a much deeper appreciation.

Executing your gratitude does not need to be a difficult task. Use these tips to help make it a daily practice!

To your best health,
Coach Nancy

Leveling Up Is a Choice

Some people talk about continuing education as if it’s an option. Especially when you are talking nutrition and your own health, you have to keep on learning.

Let’s face it, our lives are very different than when we were kids. The time my kids spend playing is astounding to me. I wish it wouldn’t change but I know it will. Think back to when you were just driving. The amount of freedom it afforded you also cascaded to other choices and options. For me, I had the freedom to drive myself to work and therefore stop at any convenience store I wanted to buy what my paycheck could afford to feed me. That meant a lot of Little Debbie’s snack cakes.

Life has changed again. I am now the mother of 6 and Gigi (grandmother) to 3. I work full time. I rarely just ‘play’ and I certainly don’t have a whole lot of use for Little Debbie’s. While they still might taste good, I have learned what a diet of those can do to a teenager, and I don’t want to experiment with a 50-year-old body.

! am constantly learning about new hormones my body is not producing as well or hormones that are raging that I didn’t know effected sleep so much. I am glad there is someone out there who is knows all this medical stuff to help me out.

Don’t stop learning. While your circumstances are different from person to person and your life is constantly shifting gears, you have to match your nutritional needs to you.

I can help you do that. There are far too many barriers in health, but once you’ve started to make changes to your system (it could be the system of how you think about food, how you look at each meal, how you put portion sizes on your plate, etc), the opportunity to level up is largely driven by you. Level up the field by what you choose, by how much your chose, how often you chose to go outside of the plan and by who you choose to learn from.

To your best health,
Coach Nancy

Simple Garden Tomatoes

Right now is the perfect time for some tomatoes fresh out of the garden! Pick a few of your own and dress them up with this simple but delicious recipe!

  • 3 garden fresh tomatoes (or however many desired)
  • Olive oil
  • Mrs. Dash’s Garlic & Herb seasoning

Slice tomatoes and lay out on plate or serving dish. Brush on olive oil with a pastry brush. Sprinkle on Mrs. Dash’s Garlic & Herb seasonings (all Mrs. Dash seasonings are salt free). Cover and let sit for 30 minutes to an hour at room temperature.

S3 Party Recipes

Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.

Omelet Muffins

  • 20 eggs, scrambled
  • 1 pound ground pork breakfast sausage
  • Veggies of choice - see the variations below.

Grease 13x9 inch pan with coconut oil.

Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.

Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.

Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.

Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.

Want to make a smaller batch?

  • Coconut oil or paper muffin liners
  • 8 eggs
  • 1/8 cup water
  • 1/2 lb chicken or sausage, cooked and cut or crumbled into small pieces
  • 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion is a great combo, but use whatever is on hand)
  • 1/4 tsp salt
  • 1/8 tsp ground pepper

Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.

Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.

Chicken Salad with Cucumber & Melon

  • Cooked chicken, chopped (your portion size)
  • ½ cup diced cantaloupe or honeydew melon
  • ½ cup finely chopped cucumber
  • ½ cup finely chopped tomato
  • 2 tablespoons lime juice
  • 1½ teaspoons orange juice
  • 2 teaspoons light olive oil
  • 1 tablespoon cilantro
  • Pinch of pepper

Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.

You can also find the Breakfast Salad recipe right here!

Don’t Fear Fear

When it comes to health and nutrition, what are you afraid of?

- I'm afraid that eating healthy won't work, that my will power is not strong enough, that I won't look like myself anymore.

- I'm afraid it will work and I'll have to live a life of restriction forever in order to keep the weight off.

- I'm afraid if I lose the weight I want to, my relationship with my partner will change.

- Sometimes I think I wear my weight as a suit of armor, if I don't have the weight anymore, how will I protect myself?

- I'm a perfectionist, I'm certainly afraid of failure - failing to lose weight or keep it off or make the right eating choices, etc.

Being afraid is normal. Not knowing what is going to happen can be unraveling. Focusing on the ‘What If’s’ can be paralyzing.

Pick ONE small thing you could do today to confront your fear.

- The biggest thing I do to confront my fears daily is to stay with others who are in the same place physically and mentally as I am. Seriously. I can't tell you how many times I think to myself, "I thought I was alone in that thought/feeling/fear."

-Daily I fear this isn't going to work, but I still work on eating one healthy meal at a time. I don’t have to make or eat all my meals at once so why focus on them all at one time?

- Notice when I am feeding myself negative self-talk and then combat it with some affirmation - sounds a bit woo-woo, but it keeps me from staying still. I can move forward and plan my next meal.

-I know these "head fears” are in fact a way to sabotage myself. If I keep listening to the ‘What if’s?’ my fear is reinforced. Instead, I’m addressing fear, “Fear, I see right through you! And I'm determined to make it through.”

Fear is real. But like the monster under our beds as a child, find a way to turn the light on to diminish your fears. Then keep the lights on.

To your best health,
Coach Nancy

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