Monthly Archives: October 2021

What Steps to Take to Avoid Getting Sick

I think I am up there with everyone else about being sick. No one I know likes to feel crummy. And in the last year or so, being sick has other implications that come with it. We might not be able to avoid being sick all the time but there are definitely steps we can take to put a shield around ourselves. Since I don't like being sick, I'll put all the barriers in place to keep myself healthy.

Get Sleep

Drink more than enough.... water

Eat Healthy 90% of the time

Take needed supplements

Exercise Smart

Is anyone going to argue with any of these? But I bet you'll start to automatically put them on the importance scale. You might think eating healthy is number 1 and then drinking enough water and then taking your vitamins and supplements while putting sleep last with exercise as optional. Your order might be slightly different. You might even think you don't put them in order but when push comes to shove the first thing that goes when you're busy is sleep and then eating healthy, then you forget your vitamins, and water goes soon afterward. 

We all tend to do that. I have found making things a habit when I want things to stick is really the only way to make them stay when life gets crazy. I had to make a decision a long time ago when my bedtime was. I go to bed with the little ones. My bed time is 8 or 8:30pm. I set my vitamins out on my bathroom sink in order to see them so I take them daily. I have my water set out next to my work station, and I'm in a gym a lot. 

I found out how beneficial it was to eat healthy 90% of the time this week. This week I found myself and my family in quarantine. We'll be here for 10 days. At first it was odd to be 'stuck' at home but I like my house and my family. The great thing is I had unknowingly prepared. I have several meals ready in the freezer for a night or two when life gets crazy busy. Now I am using those meals for when I can't get out to the grocery store. How cool is that? 

The point is make your defense against getting sick as easy as possible to do. Dean and I have tried making getting the supplements we take easy for you to have access too. We now carry Vitamin D in the gym. Its called the sunshine Vitamin for good reason. In the Northeast it's a must take. 


There is one more hidden step that we all know but gets lost when talking about health. Its probably the key to it all but also the hardest to regulate. 

DeStress or Reduce Stress

Coach Dean put all this information in one handy place. "You don't have to shoot for Stress - Free" but stress, like eating healthy and sleep needs to be managed. 

One of the odd things is if we have the first 5 steps in place most of the time, it decreases our stress levels automatically. How cool is that? 

You can download or read it right now by clicking here.

I'm proof that there is not a 100% guarantee against being sick. I'm also proof that being sick doesn't have to hit you a couple times a year or on a regular basis. Taking steps ahead of time to build your shield against illness is much easier (and I'll include cheaper) than dragging yourself to take your meds after seeing your doctor when you do become ill. 

It might be hard but well worth it, 

Coach Nancy  

Pineapple Chili

Crocktober Fest Finale Dinner was going to be tonight. I had my daughter make this delicious chili for my meal to share. It turned out to be a wonderful blessing as my family ended up sick this week. We've enjoyed this meal twice and there is still a bit left for lunch. I need to thank Jeannie as she is the one who found this recipe. Here is what Jeannie wrote about it. 

"Crock-Pot Crazy Pineapple Chili - made with sweet Italian Turkey sausage and pineapple - quick and easy, freezes well! I found this recipe online at two healthy kitchens - twohealthykitchens.com/crock-pot-crazy-pineapple-chili/"

I always love good food that is tested by others. 

Here's the recipe my daughter made. We tweaked it a bit.

PIneapple Chili

  • 2 pounds breakfast sausage cooked
  • 1 onion, chopped 
  • 2 (20-ounce) can pineapple tidbits in juice (divided)
  • 2 (28-ounce) cans seasoned diced tomatoes (such as Dei Fratelli)
  • 2 15 ounce can black bean, rinsed and drained
  • 1 1/2 tablespoons chili powder
  • 4 teaspoons ground cumin
  • 2 clove garlic, minced

In a non-stick skillet over medium heat, cook sausage and onions, stirring to crumble sausage. Once sausage is cooked through, drain off any fat and transfer the sausage and onions to your slow cooker. Drain the pineapple, reserving both the juice and the fruit separately. Add the juice to the slow cooker. Cover and store the fruit in the refrigerator (it will be added toward the end of cooking). Add tomatoes, black beans, tomato paste, chili powder, cumin and garlic to the slow cooker. Stir everything to combine.Cook on low (6-8 hours), adding reserved pineapple during last hour or two of cooking, or on high (4-5 hours), adding pineapple during last 1/2 hour - hour of cooking. Serve topped with cheese, sour cream and hot sauce, if desired.

Enjoy Good Food,

Coach Nancy

Thanks again Jeannie- keep the recipes coming

You Need to Try Cowboy Caviar

I'm always looking for new recipes. I like variety and I'm always up for new dishes to become family favorites. When Coach Dean sent me over this one I knew it was going to be good. I tweaked the original recipe to match what I had on hand and voila!

Cowboy Caviar

  • 1 cup of quinoa
  • 2 cups of water
  • 1 onion , diced
  • 3 tomatoes , diced
  • 1 jalapeno, (optional) diced 
  • 1 bunch of chives, chopped
  • 1 avocado, diced
  • 1 can corn, or fresh cooked
  • 1 can black bean, or 1 cup cooked
  • 2 Tablespoon olive oil
  • 2 tablespoon red wine vinegar, or white

Rinse the quinoa well. Add it to the two cups of water and bring to a boil. Once its boil cover your pot and continue cooking the quinoa in low heat for 10 more minutes. Remove from heat, remove lid and let it cool down.

While it is cooling down, add all your veggies diced to a large mixing bowl. This makes a lot so make it a big bowl. Add the cooled quinoa and blend well all together. Season with red wine vinegar or white, olive oil, and salt all to your preference of taste. And last add a handful of chopped up cilantro and blend all together one more time. Bonn appetite! Best to chill for several hours before eating.

NOTE: This could be done with any color quinoa

I served this along side chicken enchiladas. The next evening I served it on top of Papa Dean's Spicy Blend.

Click here to find the original recipe. 

Enjoy good food,

Coach Nancy

>