Tag Archives: healthy eating

Healthy Connections July 2017

Health in the News with Nancy Oglesby

Harvard School of Public Health’s Nutrition Action Newsletter reports that, Improving diet quality over time linked with reduced risk of premature death”.The study shows the impact of making healthy changes over time, in this case twelve years. As many of you know, my book No Kale Required: Healthy Eating Ideas for the Rest of Us, is 90+ pages of simple changes you can make in your diet to improve your health. This research is validation that it’s worth it to start today!

Dr. David Katz is my go-to science guy. He breaks down the science that’s in the news, the trendy fad diets and puts it all in scientific perspective. His writing style is an acquired taste, but well worth getting used to! In this article, Two Diet Wrongs Don’t Make a Diet Right, he tells us how they got it wrong in What the Health, the new documentary on Netflix. (Dr. Katz’s Bio)

An excerpt: “If, for instance, my wife and I see a documentary advocating for vegan diets and the narrative suggests that (a) sugar in the diet is not a concern, or (b) deli meats are as likely to cause cancer as smoking, or (c) eating wild salmon is toxic for people, she turns to me and says: “I’m confused.” The goal of documentaries about diet should not be perpetual confusion and doubt.

If my wife is confused by food documentaries, I have to infer that she has a lot of company. Catherine has a PhD in neuroscience from Princeton, so she is extremely well educated and exceptionally smart. She lives with a nutrition expert husband, and is an expert cook in her own right. Yet, diet documentaries tend to confuse even my wife. Why?”

So, that’s the latest in health & wellness news. As always, I’d love to be considered for a speaking gig at your church, organization or company. For classes, visit my website at www.nancyoglesby.com, or shoot me an email.

I bridge the gap between what I should eat and what I do eat with the nutrition of 27 fruits and vegetables every day. This is what I call Nutrition Insurance!

Here’s a great video explaining the gap!


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!


Fresh Watermelon Orange Sorbet

I am on a summertime treat roll! Here’s my latest concoction:

  • 1 cup of frozen watermelon chunks
  • 1 navel orange, peeled and torn into four sections
  • 3 drops of liquid stevia

Layer fruit into smoothie/blender jar with the orange sections closest to the blades. Add in stevia and blend until smooth.

orangeWith my NutriBullet it requires me to shake the jar several times, but it’s so good that it’s worth it to persevere. With a regular blender you might have to stop and stir several times. I don’t add liquid and after blending it is like a soft serve sorbet … Delicious!

This Watermelon Orange Sorbet not only packs a nutritional wallop, but watermelon blended into a smoothie is the perfect way to preserve pieces that won’t be used up in time or a watermelon that you buy and is overripe or has an unappealing texture.

Another treat is frozen pineapple chunks, frozen sliced strawberries and a chunk of frozen banana blended with just enough juice to make a slush. I add a few drops of liquid stevia for added sweetness.

To feel really special, or for special occasions, dress it up with an orange slice and a fancy glass.

A client told me about just blending frozen pineapple and coconut milk. Another delicious smoothie for a summertime treat.

My next experiment is to make these and freeze them in Popsicle molds. After mowing the grass on a hot day, one of these puppies would be the perfect way to relax on the deck! Eating cold, healthy treats is a great way to cool off!

Summer treats … YUM!
Nancy Oglesby, the Practical Health Coach

Simplifying Healthy Lifestyle Choices



Challenge #1: I Challenge You to …

Today I am challenging you to add in one healthy habit THIS WEEK!challenge Add in fresh fruit. Add in a green smoothie or salad. Add in a ten-minute walk or a meatless meal. Add in a little self-care. Add in a hearty, protein-rich breakfast. Add in a social gathering or a dance class. Add in journaling. Add in a cooking class. Add in lunch with a good book. Add in date night. Add in a brown rice or quinoa pilaf. Add in a healthy take-out by going to the grocery and picking up a rotisserie chicken and salad from the salad bar. Add in a gratitude list. Add in dancing in the living room to your favorite beat.

Today I am challenging you to add in one healthy habit this week. Start today. Pick an easy one. In a week or two pick another, one a bit more challenging, and make a plan to make it happen.

I’m not just writing these for you to read and forget about. I write them so that you can add in healthy habits. Pick one. Add it in.

I challenge you to better health!

If you’re interested in journaling, I’m offering two classes this week: Thursday, May 15th at 7PM and Saturday, May 17th at 11AM. Both classes are at my office in downtown Overland Park and are offered on a Love Offering basis. Email for details.

My First Ever Product Review!

1 Trader Joes SpaghettiTrader Giotto’s Organic Tomato Basil Marinara

Ingredients: Organic tomato puree (water, organic tomato paste), organic tomatoes, organic basil, organic soybean oil, salt, organic onion, organic garlic powder, organic oregano, organic garlic

Net wt 25 oz. (1 lb 9 oz) 709g

Price in Kansas City on April 2, 2014 $2.29

What I love about it:

  • No sugar added … NONE!
  • Everything except the salt is organic
  • Every ingredient is something you can find in my kitchen
  • Taste. It truly tastes as if it simmered on my stove all day.
  • Its usefulness in making tasty dishes like chicken cacciatore and spaghetti and as a base in my chili and some of my soups.
  • Price. Really, $2.29 and it’s all organic!
  • It comes in Mason jars and they make great iced tea glasses in the summer. (You can make sun tea right in the jar. No pitcher necessary.)

I hate to cook. It’s true. That’s why I teach a class called Cooking … Fast, Easy, Healthy and I consider it my job to find shortcuts that are not only good for your health, but tasty as well. It helps when they’re cost effective too.

Finding a product like this adds variety into my menu because if I don’t have to spend time preparing a delicious marinara I can spend it making a fabulous mushroom risotto!

So, what’s for dinner? I think I’ll have chicken cacciatore served over brown rice and quinoa fusilli with a fresh, green salad lightly dressed in olive oil, white balsamic vinegar, garlic, basil, onion, salt and pepper. Bon Appetit!

I know that not all of you have access to a Trader Joe’s and I’d be happy to ship you some except that I don’t think it would be very cost effective after the shipping costs are added, so instead, read the ingredients on the sauces available to you and when you find one that’s to your standards, try it out. I’d love to hear from you about the brands that you find. Let’s share!

Here is the link to my meatless, yet very meaty tasting, spaghetti sauce!

Nancy Oglesby, the Practical Health Coach
Simplifying Healthy Lifestyle Choices


Here’s Permission to Play With Your Food!

1 PLAYLet’s go back to food for a bit. It can be a lot of fun to experiment with foods you’ve never tried. By doing a bit of research online you’ll find recipes and suggestions on how best to prepare the food. By reading the recommendations you’ll have a greater likelihood of creating a successful dish.

According to Nutrition Source*, a publication of the Harvard School of Public Health research the results of the most effective type of studies, randomized, placebo-controlled trials, haven’t supported taking single antioxidants (vitamin c, e and/or beta-carotene among others). Results tend to be negative rather than positive in their use to prevent cancer, heart disease and other chronic conditions.

As I’ve discussed with students and clients, the reductionist thinking that has been leading the charge in nutritional science for decades is coming under attack for ignoring nature’s delivery systems … the foods themselves. Taking beta-carotene out of the carrot or sweet potato doesn’t work as well, if at all, and in some cases is harmful.

Each fruit and vegetable has its own unique system of delivery and science is showing that the body often doesn’t know what to do with nutrients when they’re in a form other than that which nature provided. By adding in new foods, you’re adding in unique delivery systems increasing the likelihood of getting the nourishment you need. So, not only will you be adding new flavors to your menu, you’ll be adding a whole different package of nutrients!

Over the weekend a friend asked me what I thought about Black Rice. I didn’t remember ever hearing about it and so today, when I saw it at Trader Joe’s I purchased a bag. (For those of you without access, you can buy it on Amazon here.) After giving it a rinse, I just cooked it following the directions on the package. Mine took a bit longer to cook than indicated, but when it was done I was transported! It was almost creamy, a beautiful purple and tasted delicious. It has the perfect bit of crunch. I ate it with a sprinkle of salt and it was really good.

I think it would be a bit too creamy to use for pilaf, but will probably be great as a warm or cold whole grain cereal. I’ll be trying that tomorrow morning!

I looked up the nutritional information and wasn’t surprised to find out that it’s loaded with nutrients. Whenever a whole food is dark in color, chances are that it’s a healthier choice than its paler version. Black rice is no exception. It contains a large amount of anthocyanins, reducing the risk of heart attacks by preventing the buildup of plaque. Anthocyanins are also better at controlling cholesterol levels than any other food supplement**.

Black rice is a nutritional powerhouse! I recommend adding it to your diet. If you have kids, they’re bound to love it. It turns a dark purple when cooked. What kid doesn’t like dark purple food? (By the way, that’s why kids love green smoothies … they’re green!)

So, try something new. Look it up and learn about all of its glorious benefits. You won’t be sorry!

Bon Voyage!
Nancy Oglesby, the Practical Health Coach
Simplifying Healthy Lifestyle Choices

Do you enjoy reading the blog, think the ideas are good, but just don’t seem to make them happen in your life? You might be a perfect candidate for the coaching process. Contact me to schedule a FREE Strategy Session by visiting my website www.healthworkskc.com/forms. Fill out the appropriate form and when I receive it I’ll contact you to set up a time to talk. The session is done over the phone, lasts about 45 minutes and you will definitely have one or two strategies when the call is over.

*Nutrition Source, Harvard School of Public Health
**Natural News