Tag Archives: health coach

Pizza and Beer

_0jpjeqtsyg-carissa-ganPizza and beer? Really? What in the world does that have to do with living a healthy and fit lifestyle?

Wellness isn’t just about the food we eat or the exercises we do, it’s about joy and loving life, and if pizza is your favorite food, you will be stressed out and miserable when you see it in the grocery store, advertised in magazines, or when you’re out with friends and they order that extra-large, cheesy deliciousness and the server plops it down right in front of you so that the smell of the fresh-baked crust and those fabulous toppings drifts right up your nose!

So, we need to be realistic. Pizza doesn’t have to be on the list of foods you can never indulge in, but you can’t have it every day either. The solution? Eat healthy during the week and splurge on pizza and beer on Friday or Saturday night. Choose a time when you will really enjoy it and you’ll get an enthusiastic, “Go for it!” from me.

The key is to choose healthy foods during the week and keep your portions in check. What a terrific reward. Bada Bing!kindle-cover

To learn more about healthy eating, check out my book No Kale Required: Healthy Eating Ideas for the Rest of Us available on Amazon and Barnes & Noble.



Craving Something Unhealthy?

Well, I was too! I wasn’t craving the worst thing, Campbell’s Vegetarian Vegetable Soup, but there are things on the ingredient list that just don’t work for me. The corn is most likely GMO which is a controversial subject, but I choose to err on the side of caution and avoid it when possible. And the pasta is made with wheat which I try my best to avoid because it causes me grief, and eggs (probably not pastured and who knows what the chickens ate) and sugar which shouldn’t be necessary to cut the acidity of the tomatoes because there are carrots in the soup.

All of which left me in the lurch so I started checking around and found Amy’s Organic Fat Free Vegetable Soup which was delicious once I added a squirt of olive oil, but pricey at around $3.60/can. That can was enough for one nice-sized bowl and I definitely bought it, then found it for a around $2.50 online through Walmart.

One day a few weeks ago I was walking through the grocery store and spotted a package of mixed veggies. That’s something I hadn’t looked at or purchased in years, but the picture got my attention because it is exactly what’s in Campbell’s or Amy’s vegetable soup. The light bulb came on! I checked out the ingredients on Amy’s can and knew that with a can of tomatoes and a few spices I could duplicate the veggie soup of my craving! And, it works! Here’s how:

  • 1 large can of diced tomatoes
  • 1 bag of frozen mixed veggies
  • 1/3 bag of frozen organic corn*
  • 1/2 bag of frozen edamame*
  • 1/2 bag of frozen spinach
  • 1-2T reduced sodium tamari or soy sauce
  • Dehydrated onion flakes, celery salt, garlic powder, salt, pepper to taste
Delicious, and lots of it! The bowl in the front was today's lunch served with some watermelon slices. YUM!

Delicious, and lots of it! The bowl in the front was today’s lunch served with some watermelon slices. YUM!

Using a large pot, put all of the ingredients together along with 1 1/2 tomato cans of water. Heat it all up and then simmer for a couple of hours.
I like extra corn and wanted a bit of protein thrown in. Use organic when possible and practical. You can use onions, garlic and celery, I just didn’t happen to have any on hand when I put mine together.
The second time I made it I cleaned out the bits and pieces of veggies in my freezer and added some okra, peas and kale. Play with it and enjoy!

So, the moral of the story is, you don’t have to pay a fortune for a healthy version, nor does it have to be difficult to create. I’d love the challenge of finding healthy alternatives for you. Visit my website http://www.nancyoglesby.com and click on Contact Me.

Bon Apetite!


There’s More to Good Health than …

VolunteerMatch.org logo

What do you think drives good health? Do you automatically think about diet and exercise? Those are definitely two important elements of health, but there are some others you might not realize have a big impact as well: Spirituality, community, self-esteem and self-worth.

It might seem a bit cumbersome to try to tackle all of those in one blog post, but in reality it’s quite simple and they can all be accomplished easily if you add one activity into your life: Volunteering.

When you volunteer you become a part of a community of people that have at least one interest in common with you. Because you are sharing yourself with others, helping someone or something, you begin to feel good about yourself and as a result your self-esteem and self-worth expand.

As many of you know, I volunteer at an animal shelter and I am rewarded by the friendships and camaraderie with staff and volunteers, the joy of seeing pets find their forever families and having the opportunity to spend time with some of these precious animals. I go home feeling happier and more in balance than you can imagine … There’s not much that’s healthier than that!unplug

I have friends who help cook and serve meals at a homeless shelter, play games with families at Ronald McDonald house, help with gardening at non-profits, usher at church, serve as prayer chaplains to their congregations, support staff at battered women’s shelters, help out seniors who need home repairs, greet people visiting someone in the hospital and re-shelve books at the library.

There are so many opportunities, some formal, some just in the moment. In my neighborhood little magical things happen:

  • Someone is late getting home and their garbage cans are put back.
  • Snow magically disappears from a sidewalk and/or driveway.
  • Newspapers are on front porches instead of in the driveway.
  • Tree limbs are removed or grass is cut.
  • Perennials are given away.

So, make healthy choices when it comes to food and exercise, but don’t neglect that spiritual side that craves connection. Take it to the streets and be the change!

Stick Your Landing – AAA Method

gymnast nadiaYou know how exciting it is when Olympic level gymnasts stick their landing? The commentators and crowd go crazy and the gymnast just beams with pride! What an amazing sense of satisfaction they experience. You also know that they don’t always succeed. As a matter of fact, they probably take a step back more often than not.

What’s the key to that perfect landing? Practice and a willingness to adjust. Champion gymnasts don’t dig in their heels and refuse to change while expecting to stick that landing. They don’t go to the store looking for a magic ‘landing’ pill. They get with their coach, analyze, adjust and go back out and try again.

Changing habits for better health is no different. You’re not going to get healthy by doing the same thing that brought you to obesity or disease. There isn’t a magic pill that will make you healthy, although the pharmaceutical and supplement industries would like you to think otherwise. What will change the course of your health?gymnast 3

The AAA Method

What are the triple A’s?

  1. Attempt the change
  2. Analyze the results
  3. Adjust the plan

How do you succeed? By choosing one habit at a time until you are sticking the landing 80% of the time. That’s when it’s become second nature. For example:

You are 50 pounds overweight, have arthritis, asthma and absolutely no energy. Your coach determines that you need to do several things including adding in a fitness plan, eliminating dairy and wheat, journaling and reducing your reliance on processed carbohydrates. Together you choose one of these things to focus on and you develop a plan. Next you attempt the change, get together to discuss the challenges and successes, analyze the results and adjust the plan. Then you go back to the first A and continue the process until it becomes second nature. That’s when you add in the second change.

gymnast 4You don’t have to work with a certified health coach, but we are trained to identify what’s causing our clients to experience challenges and we have a wealth of experience at finding solutions that will work within a client’s lifestyle.

I would be honored to help you stick that landing! Together we’ll determine the number and frequency of your 30-minute telephone sessions. Some clients do great with a session every two weeks, others are more reassured with weekly sessions in the beginning. There are no contracts to sign. Come in for one session or ten … It’s up to you. If you’d like to discuss coaching further, please email me at: nancy@healthworkskc.com

Nancy Oglesby, the Practical Health Coach
Simplifying Healthy Lifestyle Choices™

Get Happy! (The Practical Health Coach says, “It’s way easier to be healthy when you’re happy.”)

It’s hard to be healthy if you’re unhappy. Motivation is harder, discipline is harder, well, life is harder. The last thing we want when we’re down is to challenge ourselves.

I’ve never been a miserable person, but today I’m a happy kind of person. It began when I decided to start my day with positivity. I’d love to take credit, but credit goes to a book that seemed to jump off the shelf at Borders one day about 8 years ago: Jeffrey Gitomer’s Little Gold Book of YES! Attitude. The book seemed to be screaming at me a lot of the time, but it started the habit that changed my life.

Mr. Gitomer suggests that we spend a bit of time reading positive, inspirational things every day for 10-15 minutes. When I read empowering messages I must make notes or write about what I’m experiencing in the moment. That is what led to my journaling habit.

There are a lot of people telling us to journal, begin a gratitude practice, change our thinking and change our minds, but for me, at that time, the whole thing seemed so new and fresh and I felt at home with the idea of reading motivational material daily. I am so grateful that I did, and you will be too.

It’s important to learn ways to raise your happiness level. Jeffrey Gitomer’s book is one way. Another is Shawn Achor’s book The Happiness Advantage. In this book, Mr. Achor talks about how putting positivity first improves intelligence, creativity, productivity and energy. He calls this the Happiness Advantage and during one of my favorite TED talks he outlined a simple process designed to achieve results in 21 days. (Watch the video. It could be the best twelve minutes of your life!)

Every day list three things you’re grateful for, journal on a positive experience that occurred in the last 24 hours, exercise, meditate, and perform an act of kindness such as sending a positive email praising or thanking someone in your social, family or work network.

I can attest to most the suggestions as I regularly journal and most days there is a lot of gratitude. I also exercise gently every morning, and meditate on many days. Wouldn’t you like to get happier? Who wouldn’t?

It’s easy to effect a change toward a better, more focused brain! For more information, I recommend one, or both of the books above. (At the very least, watch the video.)

Nancy Oglesby, The Practical Health Coach
simplifying healthy lifestyle changes™


The Failure of Dr. Oz

Dr. Oz was wonderful when he was on the Oprah show. Dr. Phil was wonderful when he was on the Oprah show, but both of their shows have degraded the very thing that made them so terrific when seen once a week … their information was fresh and delivered in such a charismatic way that we all looked forward to their segments and they didn’t have to settle for any story less than life-changing.

HypeUnfortunately, when you have to fill an hour, five days a week, week after week, the information gets really stale, really fast. I’m sorry, but you can only talk about poop once and make it fascinating. What then? Showmanship begins to take the place of good medicine. In Dr. Phil’s case his show quickly succumbed to a Jerry Springer-esque peep show atmosphere. Dr. Oz on the other hand, chose to rely on hype and ploys to make you think that this next best thing is better than the last one and the one before that.


It’s pretty sad when an apparently well-respected physician tells a United States Senate Panel,

“If the only message I gave was to eat less and move more,
which is the most important thing people need to do,
we wouldn’t be very effectively tackling this challenge,
because viewers know these steps and they still struggle.
So we search for tools and crutches for short-term support
so people can jump-start their programs.”

And in another attempt to defend his choices, “I would rather have a conversation about these materials on my stage than in back alleys.” Seriously? When was the last time any of you had a discussion about a ‘miracle diet pill’ in a back alley? Fewer people would take any of these miracle products if they didn’t know about them from Dr. Oz himself.

Even with the explosion of junk diet pills as a result of his show, the biggest danger from magic diet pills (or any pills for that matter) has come from pharmaceutical companies pushing badly vetted prescription drugs.

In an article today, titled Celebrity Turns a Good Doctor into a Snake Oil Pitchman, Dr. Manny Alvarez said, in reference to his possibly being jealous of Dr. Oz’s success, “… I care too much about the truth of medicine, so if I were to have a show, it would probably last two episodes.” Exactly!

What is the answer? How about actually telling the audience what is in their best interests? Quit ‘jump-starting’ things badly and tell people the truth. It’s our just-give-me-a-pill-for-it culture, spear-headed by pharmaceutical and supplement companies out to make the most money possible, that’s responsible for people needing to get that quick fix whether it’s a virus that needs to run its course, hypertension, Type 2 diabetes or losing ten pounds: Just give me a pill for it.

Dr. OzDr. Oz has the platform to actually make a difference but instead he’s making money for himself and for charlatans that sell the junk he pushes.
If he would start working with people to actually help them get healthy his ratings might go down, but imagine if he had regular challenges with real people learning how to change their diet? Imagine if he took some of that money and had several hundred health coaches working with people on how to make changes work in their daily lives … That would be change worth taking to Capitol Hill!

Whether it’s weight loss or better health, there is no magic pill. What is there? Simple changes over time. It works.

I’ll tell you how to jump start your weight loss: Go for a walk. Fix yourself a green smoothie. Add in fabulous veggies and fresh fruit. Eat clean and follow Michael Pollan’s advice, “Eat food. Not too much. Mostly plants.” And if you want to stay on track by adding in things that will support your goals, hire a Certified Health Coach who can simplify healthy lifestyle changes.™

Nancy Oglesby, the Practical Health Coach
Simplifying Healthy Lifestyle Choices™


Ask the Health Coach: Kids and Dairy

1 a practical health coachThe question was, “What about guidelines for kids and dairy?” I totally apologize for not being able to just rattle off an answer, but when it comes to nutrition and diet, there are people far smarter and more educated than I who can’t land. I recommend that if you only visit and read one of the sites below, make it the first one.

I want to applaud you for wanting to take such an active role in your child’s nutrition. So many people are happy to just go along. Taking a part can take time and cause you some angst … It’s a big responsibility when we are making dietary choices for our children. Read, read, read! It is my personal belief that dairy is unnecessary, and sometimes harmful.

There are a lot of articles and a study that reviews the findings of much research that show no good reason to encourage including dairy. Many children are either allergic to dairy or lactose intolerant and they thrive without it. Having said that, there is another side to the discussion and you need to consider both sides before you make a decision. The USDA pyramid gives dairy its own food group and has strict guidelines for the amount of dairy a child should have. Many physicians and pediatricians encourage parents to feed a certain amount of dairy. What is a health conscious parent to do?

  1. You could simply follow the USDA guidelines.
  2. You could read and research and come to your own decision.
  3. You could ask your physician.

For me, the first and third options just won’t work. I have read a lot about food, politics and lobbying and I believe that the American Dairy Association, among a long list of dairy organizations, are those responsible for giving our government and our physicians the ‘facts.’ Anyone who disagrees tends to be labeled an outsider or kook. The USDA was founded to support agriculture. It wasn’t until the 1970’s that it became responsible for setting dietary guidelines. Seems a bit like the foxes keeping an eye on the chickens. Here are some places to start on your search for your answer:




http://www.nytimes.com/2010/11/07/us/07fat.html?_r=1&hp http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products


http://www.ncbi.nlm.nih.gov/pubmed/15741380 https://www.opensecrets.org/industries/indus.php?ind=A04


There’s a movie titled ‘Milk’ that presents a fair argument. If I recall correctly, it doesn’t lean too far in either direction. It is available on Amazon Prime and Netflix (I think). Google search any one of these names/organizations along with the word ‘dairy’ and you should find some pretty interesting information.

Dr. Marion Nestle (Food and Politics)

Dr. Andrew Weil

Weston-Price Foundation

Physicians Committee for Responsible Medicine

Dr. Neal Barnard

Dr. Joel Fuhrman

Dr. David Katz

Dr. Mark Hyman

Good luck with your search. I truly hope that you find an answer that fills you with confidence and that just feels right for you and your children.

As always, if you would like help sorting things our along your journey, please give me a call (816-808-9405) or send me an email (nancy@healthworkskc.com)

Blessings, Nancy Oglesby, the Practical Health Coach
simplifying healthy lifestyle choices