Nancy Carlson
Nancy Carlson
July 4th a great day in our nation. It’s a time where we as individuals celebrate our country achieving victory over tyranny.
It’s a time where we shout out “There are things worth fighting for!”.
I am so thankful for the courage and faith of those countryman back then.
Do you have that same courage? Do you need to make a statement that you can and will do (you name the action on your own)?
What about the opposition?
Can you do this task despite the opposition?
Back in 1776, the opposition was great. The odds were against those in this new land. Many said, “no way, don’t do it, play it safe, stay where you are”. But those men and ladies believed. They stood their ground and made a difference. They changed the course of their lives and that course is impacting you today.
Look at the statement you want to make. Is someone standing in your way? Are they shaking their head with doubt? Do you have the courage to look past them and push towards your goal?
Recently Cara, who by the way has lost 70 pounds in a year, said “Looking back it was actually harder to be overweight and unfit than to make the changes to make it happen.”
Take a few minutes to declare your independence.
Declare yourself free from excuses.
Declare you can and will make a difference in your life.
Declare so all can hear.
Declare it to others and then Make It Happen!
Coach Nancy
Rock Star Naomi recently posted this on the Six Week Sprint to Summer Facebook page. It was so good and so well explained and researched I wanted all of the Get Fit NH family to benefit from her work. I know you will be surprised by the conclusions she found.
“Excuse the long rant but I thought I’d share this. I was interested to know what was in this spray butter that we use (I stopped using it during the cleanse). As you know, it claims to be “0” Calorie and “0” Fat.
1.These are the ingredients in the “butter spray”: Water, Soybean Oil, Buttermilk, Salt, Soy Lecithin And Polyglycerol Esters Of Fatty Acids (Emulsifiers), Xanthan Gum, Potassium Sorbate And Sodium Benzoate (To Preserve Freshness), Lactic Acid (Acidulant), Artificial Flavor, Colored With Beta Carotene (Source Of Vitamin A), Vitamin A Palmitate.
2. Ignore the long list of preservatives (some of which are potential carcinogens) and emulsifiers and focus on the second and third: soybean oil and buttermilk. It doesn’t take a food scientist to realize there is fat in both of those ingredients.
3. ConAgra (owner of the Parkay brand) confirmed “ There are .8 calories in 1 spray and 4.0 calories in 5 sprays. Fat content is .085grams in 1 spray, .4grams in 5 sprays” That means that in the entire bottle there are 813 total calories from 90 grams of fat.
4. Why it is they can list it as 0 calories? The FDA labeling law says that if there’s less than 1/2 gram of fat in a serving, a food can be labeled “Fat-Free.” The catch is, nobody regulates what the food companies refer to as a serving size.
5. Bottom line: A stick of butter has less calories (810) and the same amount of fat (91) than a bottle of this stuff. I’m stickin with natural oils: butter, ghee, peanut oil, avocado oil, coconut oil, olive oil. They are natural and contain no carcinogens.”
Based on the facts that Naomi dug up, what are you going to use in your kitchen?
Coach Nancy
I love hot weather and the food associated with it. A bowl full of fresh picked veggies from the garden makes me smile. While salads are a summer food, you’ll find you bring the recipes from this workshop out all year round.
In “Six Week Sprint to Summer” we eat vegetables at every meal. The variety of veggies you can pack into a salad will delight the taste buds and keep your menu from getting boring.
Get Fit NH Epsom will host our “Summer Salads & Sides” workshop on June 4th from 6-7:30. I’m looking forward to spritzing up your menu with salads that make a meal and side dishes that make the plate tantalizing.
Summer Salads & Sides
Date: Wednesday June 4, 2014
Time: 6:00pm to 7:30pm
Place: Get Fit NH Epsom
There are a lot of good reasons to choose locally grown, organic produce when possible. Those fruits and vegetables that have traveled the globe to get here usually are picked early and ripened through a chemical process. Others have to be treated so they do not spoil before reaching your grocer’s shelves. The perfectly round peaches, straight as an arrow carrots, or no blemishes on apples have to be heavily treated to avoid the pests or disease that like to eat them right before being picked.
Organic food is admittedly more expensive. If you want to maximize the good you do to your body while minimizing the cost, you could choose to purchase organic produce for the fruits and vegetables which tend to have the most pesticides in the United States. It is estimated that if a consumer avoids eating non-organically grown produce in the top 12 (“Dirty Dozen”) on this list, pesticide exposure can be reduced by up to 80%. This list was compiled by the Environmental Working Group. Bear in mind that there are many fruits and vegetables that are not on this list — these were chosen because they are most commonly eaten.
EWG analyzed pesticide residue testing data from the U.S. Department of Agriculture and Food and Drug Administration to come up with the rankings for these popular produce items. All foods are listed from worst to best. (lower number =more pesticides)
If cost is a concern as you start your change to healthy eating and living. Use this list. If you purchase any items from the top of the list, pick these from the organic section of your store. Better yet support your local Farmer’s markets and buy fresh right from the source. You can talk to the farmer who grew your fruits and veggies for all the information about their products. Many of these farmers will gladly help you buy the best for your family’s needs.
To your best health,
Coach Nancy
Get Fit NH Concord will host this new workshop on quick ways to make meal time easier. Cooking each of your meals every day doesn’t mean you have to spend 8 hours in the kitchen. It also doesn’t mean the food you prepare has to taste like it came from a can.
Designed especially for our Six Week Sprint to Summer nutrition challenge, “Cheat Your Way Through Meal Preparation” will give you tips and tools used to create delicious meals efficiently. Getting involved at this workshop you’ll find helpful ways to lesson the time to put delicious meals on the table for you and your family. Coach Nancy also promises to give out some fantastic recipes to try your new found cooking techniques.
Invite a friend to join you on May 28th from 5:30 – 7 at Get Fit NH Concord.
Cheat Your Way Through Meal Prep
Date: Wednesday May 28, 2014
Time: 5:30pm to 7:00pm
Place: Get Fit NH Concord
Don’t forget about “Summer Salads and Sides” June 4th, from 6-7:30 at Get Fit NH Epsom
Many opportunities arise where near people are willing to give of themselves in order to help others. Get Fit NH each month hosts a fundraiser to support our collective family as they have needs. But so many more people are out there who have great causes to support and loved ones who are hurting. I want to make you aware of another activity with have a great cause behind them.
While I do not know this family, I understand their pain. Our son Derek died at eleven months old so when I hear of another family whose child died in infancy my heart aches. I will do all I can to relieve another family’s pain in this situation. If you have the availability and the time, will you help them too?
To Celebrate CJ’s life the The Boston Burrito 5k will be held in Manchester, NH on Friday June 6. It would have been CJ’s 1st birthday.
Cj passed away at just 8 months old, after 50 long days in the ICU. He eventually succumbed to the mysterious illness and doctors say his case is the first of its kind. CJ is the young son of local Manchester chiropractors Dr April and John Kosinski, and the sister to a 4 year old little girl Kayla. We are trying to help their family with their loss as well as the medical bills associated with this journey and tragedy.
You can see all about his event here and you can register for the Boston Burrito here.
The Boston Burrito 5k for CJ is meant to honor CJ by keeping his loving memories alive and to celebrate how precious life is. For now, the money raised is for the Cameron John Kosinski Donation Fund and will help the Kosinski family with their astronomical medical bills associated with their beloved son’s hospitalization and end of life care. In the future, the Kosinski family hopes to help other families in need, in similar situations with losing a child.
Thank you for your support.
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 prepare?
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.
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 “Menu Planning and Prep” 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. Your ‘Six Week Sprint to Summer’ will be kicked into high gear after this workshop.
Where can you find this workshop? Who can attend? Get Fit NH Epsom will host this event on May 21 from 6-7:30pm. Please ask those people who support you during your Six Week Sprint to Summer to come along too.
Menu Planning & Prep
Date: Wednesday May 21, 2014
Time: 6:00pm to 7:30pm
Place: Get Fit NH Epsom
Plan on attending these other “Six Week Sprint to Summer” nutritional workshops
“Cheat Your Way Through Meal Preparation” Wednesday, May 28 at Get Fit NH Concord from 5:30-7
“Summer Salads and Sides” Wednesday, June 4th from 6-7:30 at Get Fit NH Epsom
Did you know you can use a bow at Get Fit NH?
My kids couldn’t believe you could shoot a bow and real arrows inside!
M&D Archery uses Get Fit NH in Concord to teach archery courses to all ages and abilities. My kids need guidance in this endeavor and I wanted a professional to teach them.
Would you like to join them?
For 4 consecutive weeks starting Saturday, May 10, Mike of M&D will be teaching a beginning Archery skill class for a super price of only $55. Space is limited to 10 students, so run don’t walk if you want in!
To register sign up at http://archerynh.com/form/archery-class-registration and select “Basic Target Shooting”.
If you are already using a bow and need some more training contact M&D, they have different times available too, so check it out. I’m excited for my kids to get some great instruction and to learn how to focus their attention on one activity.
See you there!
Coach Nancy
While these recipes might not be your traditional St. Patrick’s Day fare, they are easy, tasty, and streaked with lots of beautiful green.
Start your own traditions!
Start Your Day Off Green Shake
Combine all ingredients in a blender and process until smooth. Divide between glasses and serve immediately.
Green Egg Casserole
Preheat oven to 350 degrees. Prepare one large casserole dish or two eight-inch dishes with a light coating of oil. In a medium bowl combine all ingredients. Pour mixture into casserole dish and cook for 35 minutes or until eggs are fully set.
Crispy Green Beans With Pesto
Heat olive oil in a non-stick skillet. Cook garlic on medium-high heat for about 30 seconds, remove from skillet and set aside. Add beans to the same skillet and sauté for about 6 minutes or until beans are cooked but still crispy. Return garlic to the skillet and cook an additional 30 seconds (just enough to quickly reheat garlic). Remove from skillet and cool down a bit. Toss with pesto, sprinkle with pine nuts and serve. This dish is also very good on a salad, in case you have leftovers!
Pesto
In food processor (I use a blender, but be careful not to overdo or you’ll end up with green slime instead of pesto), combine basil leaves and pine nuts. Pulse a few seconds. Add garlic and pulse again. Slowly add olive oil while the food processor is on. Stop food processor and scrap down the sides with a rubber spatula. Add a pinch of salt if needed and serve.
Salsa Verda Chicken
A bright, refreshing and spicy green salsa recipe served over grilled chicken.
Combine all ingredients except chicken in a blender. Blend until puréed. Combine chicken breasts with half the salsa mixture in a large bowl, toss to coat, cover and refrigerate for at least an hour, up to overnight. Heat a stove top grill pan (or outdoor grill if it’s not 8 degrees where you are) to medium heat. Grill chicken breasts for about 5-7 minutes per side or until chicken is cooked through. This will depend on how thick your chicken is. Once cooked through, remove from grill, spoon remaining salsa over the top of each chicken breast. Serve with a lime wedge and garnish with cilantro.
Happy St. Patrick’s Day!
“I eat sweets every once in awhile”, “I have just a few treats each week”, “I eat pretty good”
These are just a few statements I have heard as I review and look at nutritional food logs each week. Recently I did a comparison study of actual food logs.
Now before you say, “I would never eat that, I eat healthy”, I want to say prove it.
Do a three day food log. Make one of those days a weekend. Then turn it in to me for review.
Are you going to take me up on my offer? Why not?
Are you living a lie and don’t know it?
Are you eating foods in “moderation” not realizing they are hindering, if not stopping the progress you want to make?
Is moderation really moderation?
These two food logs are loaded down with a lot of vegetables. Both of these have more vegetables in the average log I look at, and that is a good thing.
But what else is in there?
Food Log #1
Total Calories 569
– Loaded with Vitamins, minerals, and fiber
Same food log…
Total Calories 1124
– no nutritional value
Food Log #2
862 calories
– Loaded with vitamins, minerals and fiber
Same Food Log:
Total Calories 860
– no nutritional value
The take home
The calories consumed by the few sweets on the first food log doubled the amount of calories eaten by the same person through veggies. The bigger factor is that the ‘sweet’ calories provided nothing for the body as far as nutrition.
The calories from moderate eating of sweets on the second food log equaled the calories in that long list of veggies eaten. This person really did a great job getting their vegetables in, and it shows you the power of veggies. LOADS of vegetables. relatively few calories. I bet it took longer to prepare, eat and enjoy them.
I could go through that much candy in about 3 minutes, you?
But where is the “moderation” in this? If your plan called for 1700 calories a day you are eating half in sugar, which not only saps your body of nutrients but is taking the place of nutritious calories, like in lean protein and healthy fats. And if you are just adding it on top of everything else you eat, is it really a mystery you are not losing body fat like you want to?
Like Dean says, moderation isn’t always the end all, and you have to be realistic in what moderation really is.
Something to think (and act) on.
I am waiting for the food log.
Coach Nancy
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