Nancy Carlson
Nancy Carlson
Here is an experiment that everyone should do.
Take all the food you are going to eat during a 24 hour period. Place it all on your kitchen table. Now step back and look at the colors. Do you see many different colors or are you eating the same colors in your food all day long? The idea is to eat the color of the rainbow each day. Red, Orange, Yellow, Green. Purple, and Blue are found in a variety of veggies and fruit. Take a good look at again at the table, do you see those colors? Do you see all of them?
Here is a recipe Rae from the Road Crew sent to us. Rae and her husband blended all the colors together and created Rainbow chicken.
Rae Says: “Funny you talked about the rainbow this morning because Jut and I had rainbow chicken for dinner. We call it that because it has lots of color in it.”
This is for four people.
13×9 baking pan
4-6 skinless boneless chicken breast (thin cut)
2 cups of chicken broth so the chicken does not dry out.(or water) We use Kitchen stock no added salt. (approved for people on a cardiac diet)
1 sm purple onion sliced
1 sm green pepper
1 sm red pepper
1 sm orange pepper
1 sm yellow pepper
1 med tomato
Goya Adobo seasioning (red cap, can be found in the mexican isle!!)
preheat over to 425
pour chicken broth into pan, place chicken in broth, sprinkle about 2 tbsp of Adobo seasoning over chicken (or use sea salt and pepper instead or your favorite seasoning)
Slice the onion, peppers and tomatoes. Place all the vegetables on top of chicken. sprinkle 2tbsp of Goya or your favorite seasoning over the vegetables. Cover tight with foil and bake for about 20 min.
Then eat the colors of the rainbow!!
Thanks Rae!
Plan our menu for the week. Plan for our grocery shopping trip with a list. Plan my day including training. Plan for snacks. Plan for those times we spend with friends and family. Plan, plan, plan.
I am often asked questions about how to lose weight, how to firm up those trouble spots, how to I drink the correct amount of water. I know you aren’t “supposed to”, but I usually answer the question with some of my own. What are you doing now? Are you training when and how you should? What kind of training are you doing? How much are you drinking now?
Guess what? (another question to you, dear reader) All too often the answer is “I don’t know”. Sometimes they might have a general idea, but can’t really pin it down. I get answers like – I usually train four times a week, I drink lots of water, and I sweat a lot. Hmmmm…..
When I hear a response like that, I usually assign some “homework”. I ask them to write down what they are doing now. Even if you don’t write out your meals for the week you are doing something. You have to eat. So if you don’t have a written plan, what is your unwritten plan? Discovering the present helps us lay the groundwork when changes are needed.
Saying you eat well, to you, might mean you visit a fast food restaurant once a day but not more than that. But my idea of eating well is probably not the same. Part of learning what to do is to find out what may be holding you back.
We human beings are very good at fooling ourselves. It’s the difference between a photo and a mirror.
Many of us look in the mirror and see our bodies as we want to picture them. We fool ourselves. We look in the bathroom mirror and only see from the shoulders up. What about the rest of our body? Find a picture of yourself taken from behind while sitting on a picnic table bench. Not so attractive! That’s what it took for me to stop fooling myself.
Take the time and expend the effort to plan. If you don’t currently have a plan, write down what you are doing now and start to plan. Yes it is work, but the more you do it, the easier it is.
So plan it out. Take that first picture, jot down that first meal, record that first workout.
Without action, nothing happens.
Make it Happen,
Nancy
Yogurt vs. Kefir
Yogurt and Kefir are dairy products. They are both very healthy for your intestinal tract but the similarity ends there. The beneficial bacteria in each product is different and therefore functions differently in your body.
Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there.
Kefir though it is not as well known as yogurt is also wonderful for your insides. Kefir can actually colonize the intestinal tract, a feat that yogurt cannot match. Kefir contains several major strains of friendly bacteria not commonly found in yogurt, Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species.
It also contains beneficial yeasts, such as Saccharomyces kefir and Torula kefir, which dominate, control and eliminate destructive pathogenic yeasts in the body. They do so by penetrating the mucosal lining where unhealthy yeast and bacteria reside, forming a virtual SWAT team that housecleans and strengthens the intestines. Hence, the body becomes more efficient in resisting things like E. coli and intestinal parasites.
Kefir’s active yeast and bacteria provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy.
Because the curd size of kefir is smaller than yogurt, it is also easier to digest, which makes it a particularly excellent, nutritious food for babies, invalids and the elderly. So enjoy your yogurt but don’t forget to enjoy some kefir too.
Eat Healthy,
Coach Nancy
I’m tired of the excuses. I don’t want to hear why I can’t do something. I’ve never liked hearing the word “Can’t” I think it has something do with being surrounded by brothers. I’m competitive. Yes, I like to win. I like the challenge being thrown out there and then stuffing it in their face as I accomplish the task.
So I hate hearing my doctor say your weight is great for someone over 40, or your muscle tone is fine for someone with six kids. Why the qualifier? Why can’t I have a reasonable weight for my height and body type? Why can’t I have the same muscle tone as someone with one child or no children?
The competition was on. In my own mind the challenge was thrown down. I will have my doctor eat their words. I can be a healthy weight not for my age but for any one my height and build. I can have muscle tone again!
Don’t listen to everyone else tell you that you can’t eat healthy in this fast food world. Don’t believe the lie that you can’t lose the pounds you’ve carried for 15 years. Don’t let anyone else rain on your parade. You can have what you set your mind too. There are challenges along the way. Just don’t let those challenges whether they are people or circumstances stop your progress. Often the biggest foe we face is those dear people we call family and friends. Instead of fighting against them use their energy to fuel you on towards your goals.
Here’s are some things you can do to help turn them from destroyer to determination:
I want to hear I am a healthy weight and fitness level without a small sign hanging around my neck informing others “its okay how she looks, she is over the hill and had more than one kid.”
Here’s To No Signs,
Coach Nancy
“Enjoy when you can, and endure when you must.”
Johann Wolfgang von Goethe
This quote captivates a positive attitude of clients I’ve heard lately. They were not quite as poetic when they breathed a deep sigh while exclaiming, “I had to talk myself into coming to class today”.
At Get Fit NH Bootcamps our goal is to make you work hard and give you a great time while doing it. But we are also realistic.
After last week’s weather and many clients going without power for several days, it can be hard to drag yourself out of bed to get to the early morning class time. It is also difficult to push beyond the workday and hit your 4 or 6 PM class.
But as many did, you just need to suck it up! Do what you know needs to be done.
What will you get with this attitude?
What will you avoid?
So the next time you want to head back to bed or drive directly home, think about how far you’ve come, and where you still want to reach.
Remember that you deserve to reach your goals, and don’t let anything or anyone get in your way.
Remember only you can Make It Happen!
Coach Nancy
November 21st
8:30 apple, spinach, hard boiled egg, ¾ cup steel cut oats
10:30 celery, almond butter
12:30 2 ounces cheddar cheese, sliced peppers, tomatoe, 2 ounces turkey
3:30 ¼ cup almond, cucumbers
5:30 1 slice chicken ranch calzone
8:00 chocolate protein pudding
November 22nd
7:30 UMP vanilla blueberry shake
11:30 3 slices roast beef, 1 wrap, lettuce, green and red peppers, red onion, 1 slice provolone
4:45 beef stew with onion, carrots, and celery
7:45 chocolate protein pudding
November 23rd
5AM UMP shake
7:45 green peppers, banana, 1 slice provolone cheese, 2 eggs
11;30 provolone cheese, cucumbers
12:15 zuchini lasagna- Fantastic, thanks Denise!
2:00 celery, cucumbers, 1/3 cup hummus
5:15 Thai ground beef
November 16th
5 AM UMP shake
7:35 3 hard boiled eggs, 1 apple scone, handful of spinach
10:40 green peppers, almond
12:40 5 ounces turkey, red peppers
2:45 slice of provolone cheese, romaine lettuce
5:30 stir fry beef with broccoli about 41/2 ounces of beef
November 17th
5 AM UMP shake
7:45 4 eggs, spinach, and one apple (still love it)
10:30 green peppers, ¼ cup of hummus
12:30 4 ounces of turkey, romaine lettuce, 1 Tablespoon of olive oil dressing
3 provolone cheese, and cucumbers
5:15 white chili, 13/4 cup
November 18th
8 AM 4 eggs, spinach, and one apple
10 ¼ cup of almonds, raisins, and celery
12:45 1 cup of white chili
2:30 hard boiled egg and carrots
5:40 4 ounces of turkey, spinach salad, 1 Tablespoon olive oil dressing
November 19th
5 AM UMP shake
7:40 hard boiled egg, handful of spinach
10:45 provolone cheese, red peppers
12:30 3 ounces of beef, with broccoli, garlic, onion, and carrots
3:15 almond butter on celery
5:30 beef stew (about 3 ounces of beef), celery, onion, carrot, 1 whole wheat biscuit, spinach salad, 1 Tablespoon olive oil dressing
November 20, 2009
5AM UMP shake
7:15 tacos—Thank you I.F.T. and Dan! They were great.
Beef, lettuce, carrots, celery, onion, tomatoe, cheese, 1 pita pocket, red, yellow, and green peppers
10:15 hard boiled egg, ½ banana, ½ slice of pumpkin bread
12 ½ pita sandwich (turkey, cheese, pickle, lettuce), hard boiled egg, apple
2:45 banana, spinach salad
My plans for the rest of the day include
5:15 Thai ground beef (burger, cabbage, carrots, onion, green peppers, peanut sauce)
8:30 UMP pudding (vanilla protein with ½ cup yogurt)
November 12th
5AM UMP shake
8:30 4 eggs, 1 cup oatmeal, green peppers
10:30 celery with almond butter
12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing
2:30 carrots and ¼ cup hummus
5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe
November 13th
5 AM UMP shake
7:45 4 eggs, 1 apple, spinach
10:35 cucumber and ¼ cup hummus
12:30 4 slices turkey 4 slices of ham sandwich, with lettuce, 1 slice of bread, 2 slices of provolone cheese, brown mustard, carrot sticks, celery sticks, green peppers and red peppers
2:30 green and red peppers, cheese
5: 20 Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.
My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.
November 14th
7 AM hard boiled egg, UMP shake, 1 cup of coffee
11:30 3 slicesTurkey and 3 slices ham rolled up with 2 slices of provolone romaine lettuce and brown mustard.
1:30 apple with almond butter
3;30 green peppers, cucumbers ¼ cup hummus
5:30 5 ounces of turkey, acorn squash, spinach salad,
7:00 yogurt, ½ scoop UMP blueberries
November 15th
5AM UMP shake
7:30 4 eggs, apple, spinach
11:15 Taco salad ground beef, salsa, lettuce, cheddar cheese
2:30 green peppers, ¼ cup hummus
5:15 4 ounces turkey, spinach 1 Tablespoon olive oil dressing, 1 hard boiled egg
The leader of the pack, “The Incredibly Fit Tim”, along with his sidekick in crime, Dan surprised the 6:15 class with these shirts. Both of these guys have inspired the class to push hard each training session. During the summer they led the pack in running The Hill. Now that the frost has kept them off the slippery slope they volunteer to do a 1/2 mile run after each class. On their own time they are kicking it up a notch and Making It Happen!
Thank you guys. I’ll wear my shirt with pride.
November 12th
5AM UMP shake
8:30 4 eggs, 1 cup oatmeal, green peppers
10:30 celery with almond butter
12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing
2:30 carrots and ¼ cup hummus
5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe
November 13th
5 AM UMP shake
7:45 4 eggs, 1 apple, spinach
10:35 cucumber and ¼ cup hummus
12:30 turkey sandwich, with lettuce, tomatoe,
2:30 green and red peppers, cheese
5: 20 Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.
My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.
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