Natural is the buzz these days. Natural hair, eat natural products, and my favorite going for a walk, run, jog or hike in a natural environment.

Going for a walk in natural environments are very healing/soothing. Whether at a park or nature trail a nature walk is a great full body exercise for the body, mind and the soul.


  1. Walking helps to:
  2. Decrease Stress
  3. Boost your mood
  4. Spark your creativity
  5. Helps you to sleep better
  6. Speed up your metabolism

If you find yourself eating because you need a mood change ask yourself are you ~  Hungry, Angry, Lonely, Tired or just plain bored?

halt owwn

Going for a 20 minute plus walk may be the change you need that can help.  Instead of mindlessly eating, go for a walk and walk off the pounds.  If you find that you are hungry, then enjoy a plant based food selection before you give in to a craving that you will soon regret.

A plant based lifestyle (not vegan) will allow your body to tap into it’s natural resources giving you what your body needs, naturally. Increasing your intake of fruits and vegetables will help to reduce inflammation such as obesity, diabetes and high blood pressure.  A major benefit of eating nutrient dense foods is you will be provided nutrients that will help the body to enter into an alkaline state and promote self-healing.

When you were a child if you fell and scraped your knee, your body would grow a scab to protect the skin while it healed itself.  No one told your body to develop a scab, it did it naturally; similar to plants, when parts of plants break off they reproduce/regenerate that broken piece.

If we would get back to nature we will find that we can help our bodies naturally without synthetic drugs, or over-eating. 

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Until next time, remember

It’s Your Body, OWWN it


Why you need to STOP DIETING

I have had my fair share of diets in the past, from cabbage soup to Atkins. I’m not going to say diets don’t work but I am going to say that people look at diets as temporary. They are either getting ready to start a diet or going off a diet. And just like the come and go so do the pounds.

Until I made a serious decision to change my life, then the changes were able to be permanent. Now things are totally different.

I don’t go on diets. I don’t live for cheat days.

I am happy, healthy and full of more energy now than ever before. People can see it and I get questions from people: What size are you? How much weight have you lost? Do you take supplements?

My answers are always the same. I am a size that fits me. I am a healthy weight.  I take a antioxidant multivitamin, and fish oil. I do not take stimulants, or weight loss products.  Nature is my supplement.

The thing is I wanted to do more than lose weight. I had a serious reason well reasons with a capital S… why I wanted to change my life. If you are on a healthy living quest and want to do more than lose weight then stop going on diets. I start my clients with a mental shift here are a few things that you can do today to get started.

  1. Start with Why you want to change your life.
  2. Set realistic goals
  3. Plan a non-food reward
  4. Get an accountability partner.  If you don’t have one I’m available 🙂

believe in yourself

When you look in the mirror what are you saying to yourself?  Don’t believe everything you think about yourself.  When people see you they don’t see you as you do.  Sometimes we can be our worst (inner me) aka enemy/self critic.

Speak positive, motivating words to yourself and be grateful for another day to make changes.

When you start doing this you will notice an internal shift.  I call it transforming from the inside out.  For more transformational tips click here.  If you find any of this beneficial, subscribe.

Share with me your thoughts.  If you would like for me to support you along the way for sustainable, long-term healthy living – that’s great feel free to contact me. Click here to develop your PERSONAL Transformation LYFE is Beautiful Plan today.

Until next time,

Remember, It’s your body, #owwn it with Online Wellness With Nicole

When eating carbs, do this

A lot of people avoid carbs like the plague, and then there are others that are like, I just can’t live without my carbs and eat away.

You’ve probably heard that carbohydrates are the worst thing you can eat when trying to lose weight, or burn fat; for most people that’s true. I met a lady at the grocery store and she said she tried to give up carbs to lose weight but it was just to hard and she will just live with being overweight.  Well to me that was crazy and her approach was too extreme for her. Healthy eating is a personal lifestyle. Bad choices lead to a bad heart

Fortunately, YOU DON’T need to go low-carb or no-carb… you need to eat the right carbs.  If going cold turkey doesn’t work for you then substitute one at a time.  Rome wasn’t built in a day and neither were you or your bad habits.  Needless to say every time I go to the store she asks me for tips.  These are some of the tips I shared with her:

When eating carbs eat protein. So say you are eating 30 grams of carbs, then balance it with 15 grams of protein.  If you don’t have a tool for measuring, then eat at least 4 ounces of protein which is a palm size.  This little trick will help you to prevent insulin spikes.

When we eat refined carbs without protein our blood sugar levels become imbalanced causing peaks in blood sugar.  Over time, this causes weight gain and/or insulin resistance.  Due to years of eating processed carbs, most people are now insensitive to one of the most important hormones in our body – INSULIN!  Let’s take control and allow our bodies to become sensitive to insulin where it helps us and not hurt us.

You Don't Have to be Extreme, Just Be

Here are a list of good carbohydrate & lean protein suggestions:

Grains And Starches

  • Brown or wild rice
  • Quinoa
  • Barley
  • Buckwheat
  • Oats
  • Sweet potatoes/yams
  • Popcorn
  • Brown rice cakes
  • Low sugar granola
  • Soba noodles
  • Whole grain bread, pasta and cereal – in moderation.  Look for unbleached grain products.
  • Chia seeds
  • Flours – Spelt, Whole Wheat, Oat, Rice or Quinoa flour

Lean Meats, Meat Substitutes and Fish/Seafood:

  • Poultry – Chicken Breast is your friend
  • Extra Lean Ground Turkey
  • Pork Tenderloin
  • Veal
  • Extra Lean Ground Beef
  • Grass Fed Beef
  • Tempeh
  • Tofu
  • Lamb rack
  • Shrimp
  • Lobster
  • Clams
  • Mussels
  • Scallops
  • Salmon, Tuna, Bass, Mahi Mahi, Tilapia and all other fish varieties
  • Venison Steaks
  • Buffalo
  • Bison
  • Elk
  • Egg whites (duck, chicken or goose)

Listen to your body. If cold turkey is not for you (whether its dairy, carbs, red meat, fried foods, alcohol whatever) start off removing 1 item at a time and soon you will have come to a level of BALANCE for YOU.

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Until next time,
Nicole, Your Certified Health Coach
It’s Your Body, Own It. #owwnit

Plant Based Health CoachNicole Nunez (2)

Before You Eat Do This

Clean Eating Challenge Day 4. So far we talked about what clean eating is, substitution not deprivation. Hydrating with water, now let’s talk about how you eat.

Do you eat quick, fast, and in a hurry? Are you eating at your desk, I n front of the tv? Be honest. When was the last time you sat down and really enjoyed your food?

Healthy living does mean more home cooked meals. When you think about most comfort foods, they are what mom or grandma made – from “scratch” what is now more commonly referred to as “whole foods”. It taste so good and as my kids will say you can taste all the love, hugs, and kisses in it ☺ which is true.

So take your time to sit down, honor your body and enjoy the food you’re fueling it with.
Eat with your eyes – enjoy how it looks, the presentation. Give thanks.
Smell the flavor – smell the herbs and spices. This will enhance the tasting experience.
Chew your food – completely chew each bite before you raise your fork for the next bite.
All these steps help you to keep the pounds off.  Just by slowing down alone, you allow your stomach to get full before you over fill it.  Chewing your food completely will assist in the digestive process.

Remember to share or post with the hash tag #owwnchallenge #onlinewellnesswithnicole or #owwnit to win an awesome travel experience.

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Until next time,
Nicole, Onlinewellnesswithnicole
It’s your body, owwn it

Adding this simple thing to your day can help flatten your tummy

Clean Eating Challenge, Day 3. Have you ever eaten foods that just doesn’t digest properly?  You know the ones that leave you feeling bloated, and sluggish. Besides getting up and going for a walk, an easy way to flush fat is to drink more water.  We all know we need it. Some of us are able to drink enough throughout the day and the rest of us have to set reminders.

If water is too boring for you, try infusing your water with fruit. There are all types of gadgets sold to help infuse your water. When I started adding fruit to my water, it was just drop the fruit in a pitcher and go. I still do it the same way today. Let’s add some tasty water to our day and improve our digestion and decrease the belly bloat. Drink yourself skinny and flatten your belly with these drinks. Not only will you flush away toxins, but you will be adding in nutrients and minerals to your water.
morning elixir
I like to start my day with what I call the Morning Elixir.
1 tbsp lemon juice
1 tbsp apple cider vinegar
1/2 inch of fresh ginger
1 tbsp organic honey (optional)
dash of cinnamon
1 cup of hot water
(Add a tiny bit of room temp water to cool)
This helps your liver, kidneys and digestive system, flushing your liver with this ginger detox elixir is a great way to start your day.

    Quick and easy Apple Cinnamon water

I have been drinking this for years.
1 pitcher of water
1 apple thinly sliced (this helps the flavor to immerse in the water)
1 or 2 cinnamon sticks.
Refrigerate for an hour or two and enjoy.

    Nature’s Slimming Detox Water

½ gallon water
1 grapefruit, sliced (can substitute with one lemon)
1 tangerine, sliced (can substitute with orange)
1 large cucumber, sliced
10-20 peppermint leaves
Ice – as much as you like
Rinse grapefruit, tangerine, cucumber, and peppermint leaves. Slice the cucumber, grapefruit, and tangerine. Then combine all ingredients in a half gallon pitcher. Allow ingredients to sit as long as possible for maximum benefits.

    Strawberry Detox Water

½ gallon water
strawberries (can substitute with mixed berries)
1 tangerine, sliced (can substitute with orange)
1 large cucumber, sliced
10-20 peppermint leaves
Ice – as much as you like

    Watermelon Rosemary or Mint Water

2 cups cubed watermelon
sprig of rosemary or leaves of mint
cold water (filtered if desired)
ice cubes
Activate the rosemary by gently twisting before adding to the water or press it with a spoon while stirring. This will release the flavor of the herb. Chill for an hour or two and enjoy.
2014-10-22 01.47.18

Have fun, be creative and most of all be consistent. If you need a support partner I’m here. Leave a comment or send me a message.  Get tips delivered to your inbox by clicking here.  Subscribe to my blog!

Until Next Time remember,
It’s Your Body #OWWNIT with

Oh you can eat this…

Okay today is Day 2 of the Clean Eating Challenge.  Let’s talk about this for a second.  Clean eating is not about deprivation or perfection.  Its about replacing processed foods with whole foods.  We do this by reading ingredient labels and making sure what we eat comes from sources as close to nature as possible.  So when you think oh no I can’t have my pasta, my sugary drinks or my snacks; change your thinking to oh I can’t have my chemical laden snacks that pack on the pounds with all the preservatives and additives.

Have you seen someone that goes to a weight loss program and doesn’t have huge success in their weight loss efforts.  Probably because they hit the freezer section for their meals.  Those prepackaged foods have a lot of preservatives in them.  Eating fresh is best.  I like to count colors not calories and points.  The more colors the better.

you are what you eat

Let’s change our mindset and our taste buds and teach them to be more open, receptive and patient.  Remember planning is great but not always a possibility.  I always tell myself the drive thru is not for you.  I tell my clients if they have to get a bite while out, try to go to a grocery store with a deli counter.  But go through the produce section, that should be your first choice.  At the counter stay away from processed deli meats, fried foods.  Choose grilled or rotisserie.  They have wraps at the deli section too choose whole grains not enriched wheat there is a difference.

Here are a few snack ideas to keep you on track during your transformation.

Open face nut butter sandwich with banana slices on top

3 cups of air popped pop corn instead of butter oil try jalapeños, sprinkle cayenne pepper on top or if you have a sweet tooth sprinkle on some cinnamon

Banana Berry Smoothie – 1/2 banana, 1/4 cup of frozen berries, 1/2 cup of almond milk add ice and a little more water depending on how you like consistency blend and enjoy.

Pick one simple habit like drinking a

Grilled chicken wrap with veggies

apples and nut butter or greek yogurt

12 almonds

Boiled eggs

carrot, cucumbers or celery sticks with salsa, or hummus, or 2 TBSP of guacamole.

I hope these are enough to get you started.  Enjoy Day 2.

Do you like to travel?  Let me know how its going.  Share your pics or comments on Facebook include the hashtag #onlinewellnesswithnicole or #owwnchallenge and you will be entered into our drawing for a cruise or a 3 day get away.

Nicole – Its your body, #OWWN it