Category Archives for "Practical Nutrition"

Pay Now Or Pay Later.

I was thinking about this recently in terms of food and medical costs.  However it really applies to most things we encounter on a consistent basis for most of our life.  

What got me onto the subject was talking about how “expensive” it is to eat healthy.  While I can argue you that you can actually eat healthy much less expensively than you can eating unsupportively, lets pretend for a second that you cant.  Lets pretend that no matter how I present that argument you still don’t believe me.  So lets say you believe it costs extra and that’s all there is to it and you wont do that.  So you don’t want to pay the extra now, guess what, you may not want to now, but I promise you that if you go about it that way forever, you will be paying every penny you saved and then some down the road.  “Where” you say? Well in medical costs, you eat unsupportively for your entire life your risk of piling up medical debt goes up exponentially.   You either pay a little extra now to eat supportively or you pony up everything you spent your life saving later in medical costs.  

Think about it in terms of a car, what happens if you keep putting off all the little fixes.  “Oh that’s not important I don’t need to fix that right now…or that…or that…” you end up bringing your car in for inspection one year and because you neglected it in a bunch of small ways it now needs 3-4 thousand dollars worth of work to pass inspection.  Or worse the car breaks down and becomes un-drivable or the engine blows and now its not just a matter of getting it fixed, it’s a matter of having to shell out for a new car.  Don’t make the mistake of thinking that not putting in the work now isn’t going to catch up to you somewhere else down the road.  The difference is there is no “New Car” option for your body, you get one, take care of it.

-Coach Adam

3 Reasons Why The “Big Veggie Salad” Should Be On YOUR Menu

It's no secret that the Big Veggie Salad, is well, BIG. And there has been a lot of chatter around the various S3 groups that it is "SOOO much food" and "too big to eat all at once".

Here's 3 reasons why the Big Veggie Salad is so important:

1) More bulk means fewer calories AND you are still full.

Do you know how many calories the Big Veggie Salad has?

A whopping 169.

In fact the dressing for the salad has almost as many calories as the salad itself, coming in at 165. That's a total of 334 calories. ONE chocolate glazed donut at Dunkins has 340. 

How come no one ever complains eating one donut is "too much food"? 🙂

The picture above tells the story. 

The more VOLUME your food has, the more it fills your stomach, and the fuller you feel. Choosing low density food has been shown to automagically cause you to eat less.

2) It helps you regulate your hunger signaling.

One of the reasons you may be having a challenge eating the big veggie salad at one sitting is you just aren't used to sitting that long!

You can't scarf this thing down in five minutes. The volume of food means you are going to be at the table longer, and that's a GOOD thing.

Why?

Because eating slowly is one of the crucial skills in both hunger mastery and permanent weight loss. It takes 20 minutes for the stomach to signal the brain it is full - "Stop Feeding Me". When there is a lot of food available, it is very easy to just keep eating until it's too late. I bet you can eat a LOT of chocolate chip cookies in 20 minutes, before the brain says "enough".

It's one reason why "family style" is not a good strategy for eating. Usually we are going to keep eating until nothing is left on the serving platter. When we pre-portion our food onto our plates, we are done when OUR plate is empty. Big difference.

3) It helps you build your kitchen skills.

There is a whole lot of chopping, cutting, dicing and slicing that goes into preparing the Big Veggie Salad. You are going to figure out really fast that you may not want to do this every time. Employing strategies such as prepping veggies for 2 or 3 meals at a time, or investing in tools that allow quicker chopping and slicing (such as a mandolin) will help that prep get quicker and quicker.

So there you go. 3 lessons that the Big Veggie Salad teaches us.

  1. Eat low density foods
  2. Take your time eating
  3. Work on your "ninja" food prep tactics

Time to get your veggies on!

- DC

For those of you who have no idea what the "Big Veggie Salad" is, here are the recipes.

The “BIG” Veggie Salad
Prep Time: 15 min
Ingredients: (Serves 1)

  • 3 cups Mixed Greens (not iceberg, chopped)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1 Carrot (chopped)• 1/2 Red Bell Pepper (chopped)
  • 1/4 Avocado (diced)•
  •  Zucchini (small, chopped)
  • 1 Cucumber (small, peeled and chopped)
  • 1/4 cup broccoli (chopped)


Directions: In a bowl, toss everything together with 2 tablespoons of any challenge-approved dressing.


Mom’s Balsamic Dressing
(12 servings, 2 Tbsp. per serving. Store in refrigerator)
Ingredients:

  • 1 cup Extra Virgin Olive Oil
  • 1/3 cup Balsamic Vinegar
  • 1 tbsp. Dried Parsley
  • 1/2 tsp Sea Salt
  • 1/4 tsp Black Pepper (just to season)
  • 1 Garlic (1 clove, minced)


Directions: Add all ingredients into a bowl & whisk until thick and creamy.

ENJOY!



Here’s What Missing from your Healthy Eating Plan

If you're working at becoming healthier , here are some of the checklist items that you might have omitted:

  • Actively add foods to energize your life 
  • Ask why
  • Clean out your cupboard and remove open containers of food
  • Treat yourself better than you did last month
  • Offer to help others and create an accountability partner
  • Start a garden
  • Organize your refrigerator
  • Invent a way you'll track what you eat
  • Highlight things you already do well by making them better
  • Do the dishes
  • Cut coupons and check the sales ads
  • Make your shopping list
  • Get smarter at how foods react to you. (Click here to start a free nutrition course.)
  • Encourage curiosity, find a new food to try
  • Surface and highlight difficult decisions
  • Figure out what didn't work well last week and make a plan to get it better
  • Organize your cookbooks or recipes
  • Start 
  • Eat as if others were watching you
  • Smile a lot.

It's easier than ever to start a nutrition plan but there needs to be a really good reason (and a lot of hard work in play) for you to stick with it. Here's to finding several.

To Your Best Health,

Coach Nancy


Are You Hungry?

What does hunger feel like?
Everyone describes it a bit differently, how do you describe that feeling?

Some have described it as: "Well, when I am in a good, healthy eating pattern, hunger feels like a grumbly gnawing feeling, but bearable. When I have eaten too many carbs and sugars for a stretch, hunger feels like more of an empty, must shove food in now feeling, usually with some shakiness because my blood sugar has dropped. I can always tell the clear difference."

Others like this: "I'm not sure I know what hunger really feels like. When I'm being mindful, I usually need to stop and think, am I really hungry right now or is it something else? When it's hunger, there is an empty feeling. I often think I am hungry but in reality I am procrastinating on a job task that I don't want to do. Procrastination and then stress because I am not doing what I should be leads me to eating when I am not hungry.

What does hunger feels like to you?

Listening to our bodies is one of your biggest assets. Listening to how your body feels while you eat. Understanding the level at which you need to eat in order to remain comfortably full, not overstuffed, and yet ‘feel’ hunger before it is time to eat again sounds easy but is much more difficult to do.
Mastering this asset shows as we allow our body to talk to us knowing we will listen.

To Your Best Health,

Coach Nancy



Coffee with the ProCoach ‘Coach’

Everyone knows I like to talk. I can keep the conversation going. I especially love to talk about Food, and Nutrition, and meal planning, and quick tips in the kitchen, and how to lose weight, and what foods to eat more of...... see what I mean. I love to talk anything relating to food. 

At Get Fit NH our goal is to make you healthier because when you are healthier, you automagically become happier and the world needs more happy.

With that in mind, do you ever feel like you need a helping hand in your battle with nutrition? Not just a helping hand at times but walking along with you each day for the long haul. I'd like to invite you to come hang out with those currently using or have used the ProCoach system and me as the ProCoach Coach. 

Join us on April 7th from 9-10 am at Live Juice in Concord. We have people from all areas on the timeline of ProCoach. Some are just getting ready to graduate out on their own, others are just starting and others have finished awhile back. Join us as a ProCoach Wanna Be. Let me know you'll be there by sending me a quick email at nancy@getfitnh.com.

Coach Nancy

Coffee with Coach Nancy

Often times when I attend conferences, I wish there was a chance for me to get closer to those speaking. I know they have information and knowledge to share but I lack the opportunity to take advantage of it. 

While I don't want to be known for tooting my own horn, I am pretty good at what I do. I am one of the nutrition coaches for Get Fit NH and the The Grateful Plate. I love to talk food and how we can use food to help you get healthier. I know that if you get healthier, you automagically get happier and the world needs more happy. Food is one way we can change the health of ourselves, our family, our workplace, our community, our state, and beyond. 

I want you to help me create that change, by starting with you. On March 10, 17, and 24th, I'll be at Live Juice on Main St. in Concord to talk with you about that first step. The first step in changing the world is to change you through food. 

You bring the topic, the questions, the notebook ready to take notes and we'll get you started. You can come for one Saturday or all of them. The choice is yours. The cost is free. (unless of course you buy something at Live Juice) I'll be there starting at 9am and we'll be done promptly at 10am. 

Help me change the world! 

Coach Nancy


See you at Live Juice from 9-10am on March 10, 17 and 24th.

Coach Nancy Invites you to Coffee

Have you ever wanted to sit down with one of your coaches and pick their brain? Do you have questions you've wondered about? Or maybe I am just the coolest and you want to hang out with me? 

Here is your chance to chill out on a Saturday morning and chat with me. I will be at Live Juice on Main Street Concord from 9-10am. It'll be a relaxed atmosphere we can hang out and talk. If you train in Epsom you KNOW I can talk. There won't be any of that awkward silence. 🙂

 Here's the deal, I'm in Concord waiting for Drew as he trains in Athlete Academy. (if you have a teen they can train while you get some time chilling with others from Get Fit NH). I'll get to Live Juice as the doors swing open at 9am. We can chat while we order our coffee or a Funky Monkey or whatever else Live Juice can whip up. Then we can chat more in their cafe' atmosphere. I'll have to leave at 10 so don't wait until 9:47 to arrive. 

This will start on March 3rd. This to be a trial run, if this works well for many of you, show up. If not we'll find a different venue and time. I'll be there March 3, 10, 17, and 24th, and I'd love it if you'd join me! 

See you March 3rd at Live Juice!


What is so Stubborn about “Stubborn Fat”?

We often hear about getting rid of “stubborn fat”.

Read this quote from my friend and fellow coach Josh Hillis:

“Fat is actually the opposite of stubborn. If you think about it from a physiological perspective, fat needs to be maintained. If you don’t constantly feed fat, you’ll lose it. Fat is like a stray dog. If you keep feeding it, it will stick around forever. If you stop feeding it, it immediately goes away.”

This IS true, and since it is, why is it so hard for us to lose? I would suggest it’s not the FAT that is stubborn. It’s you. (and me) We will get to that a little later.

There are three ways food influences fat loss.

Quantity - how much we eat. While it’s sexy to say it doesn’t matter how much we eat, that is just not true. How much you eat is arguably the number one influencer of fat loss.

Quality - Our Jumpstart Nutrition Programs largely focuses on the quality of the food you are eating, and for some it will be a drastic change. That is purposeful during the Jumpstart, because this is a kick in the pants program. But this quote from Josh is so true;

“You need to move through levels of quality. If you’re eat­ing Ding Dongs and Ho Hos every day, that’s the thing to handle. You don’t need to worry about not eating a turkey sandwich because it isn’t what a caveman would eat; you just need to stop eating Ding Dongs.”

In other words make the main thing the main thing, and seek constant improvement.

The last influencer of food on fat loss is Macronutrients. In other words the ratio of carbs, protein, and fat. All “diets” usually have some kind of ratio they focus on. Keto, Paleo, Zone,Sears, etc. all suggest different ratios. The take home here is that we are not all the same, and different ratios work better for different people. So how do you know what’s best for you? Josh says ask yourself;

Do I stay full and satisfied after a meal that’s mostly carbs?

Do I stay full and satisfied after a meal that’s mostly fat?

Do I stay full and satisfied after a meal that’s mostly balanced?

In terms of protein, almost everyone feels more satisfied with more protein in their diet.

What about you?

After which scenario are you “full” and don’t feel the need to eat for 3-5 hours between meals?

Quality. Quantity. Macros.

Those are the key influencers of fat loss. Do you know which one is hindering you? Attack that one first. Don’t know? That’s why your coaches are here.

One more thing. You are not a special snowflake, sorry. 99.9% of the time it’s not your genetics, or your age, or your sex, or any other such factor. It’s the 3 things we discussed above.

And the stubborn part? A quick glance in the mirror is often the answer to that one. Mindset, belief, attitude - when those three are in order, the “fat loss influencers” are a lot easier to handle.

So let’s dig in and think about it.

Which of the three fat loss influencers do you think is your biggest challenge?

What’s your mindset, belief and attitude around food, eating, and your ability to lose weight?

Answer those questions, and you are well on your way to solving the "stubborn fat" problem.

-DC

Your January Jumpstart Challenge: GETTING ON TRACK

Starting on January 22, the Get Fit NH family together starts to bolster your own nutrition while encouraging others to do the same.  The Challenge can be summed in in the three statements below.

1. MAKE IT EASY ON YOURSELF
Forget diet plans. counting calories, and pills and potions. Simplification is the key to getting focused - the less we have to think about it, the better. You'll learn how to setup your kitchen for success, shop only for the foods you need, and a step-by-step plan for getting the results that will keep you motivated.

2. LEARN TO LISTEN TO YOUR BODY
Sometimes you don't know how bad you feel until you feel better. There are 3 common food categories that affect us more than we realize, and you'll discover which ones might be making you feel less than your best.

3. GET THE ACCOUNTABILITY AND SUPPORT YOU NEED
Expert Coaching, Daily Check-Ins, and our Online "Inspire" group is where the magic really happens. When you get stuck, we got your back.
 

Just in case you missed all the information we've sent your way, check oall the details for your 21+ Day Jumpstart Nutrition Challenge here. 

Its not to late to sign up today!

Its Almost Here: Meal Management to the Rescue

There's no doubt that prepping and planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today's hectic lifestyles make "grab and go" a lot more likely than "sit and relax".

Who's got the time to plan out meals?

In this seminar Coach Nancy (who is a mom of six, homeschools her kids and is a full-time fitness professional) will guide you every step of the way.

Have you ever stood in front of the fridge 20 minutes before dinner is supposed to be on the table and wonder what you will serve? 

Do you need just a few tips to help you plan meals easier?

Nancy says "Achieving your best body AND eating great food can coexist. The key lies in your ability to PRE-PLAN and PREPARE. You must reorganize the way you eat.  At “Meal Management To the Rescue” you’ll learn how to easily pull mealtime together for your family. You’ll walk away with a week’s worth of dinner meal plans plus the ability to expand that to a whole month, a cheat sheet for meal preparation, and 14 ways to make breakfast easy."

Date: Wednesday January 24, 2018

Place: Get Fit NH Epsom

Time: 6:00pm - 7:00pm

Put this date on your calendar now, Meal Management to the Rescue


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