Football, Basketball Oh My

It’s football and basketball season right now. From college games to the NFL,
there are tailgating, home parties and gatherings at the local sports bar. Fun is had by all and eating is a big part of these festivities.

Football Food Overload

It is estimated that, on an average, game day enthusiasts can consume up to a whole day and a half’s calories. Imagine the spread filled with multiple-layered dips with chips galore for starters. Let your mind fill with all those different tailgate treats. There are some healthier lighter choices that you can make that will help you stay on track. Some of these are not the most obvious choices. Let’s take a look.

Smarter Healthy Choices

Based on an average serving here are the comparisons. What do you pick?

Potato Chips vs Pretzels

You normally say pretzels? But it is more complicated. Pretzels win on protein, calories, and fat, while chips have the edge on fiber and sodium. They are both not the best choice. Still better opt for the carrots!

Guacamole vs. French Onion Dip

Guacamole gets the win with lower calories and healthy fat. Avocado anyone?

Grilled Potato Skins vs. Potato Salad

Your winner here is the potato skins.  That creamy mayo is a downfall.

All-Beef Hotdogs vs. All-beef Brats

Go for the hotdog here! If you are holding out for the brat, there may be other alternative brat choices that you can find like turkey brats or vegan brats.

Cotton Candy vs. Snow Cone

The winner here is the cotton candy. I know you were thinking the snow cone because it is only ice and syrup.

Intent on Having a Beer?

Many beers are less than 120 calories that do not taste watered down. Do your own test to determine your favorite light beer.

If eating is part of your game day shenanigans then plan accordingly.  Get your workout in, choose wisely and as always have fun!

If you want more personalized tips go to onlinewellnesswithnicole

It’s your body O.W.N. it

Nicole, your healthy lifestyle coach

Remember This When Dining Out

Many times of the year that eating out happens more often and the holidays is definitely one of those times. Without a doubt, there are family and friends that you will want to spend time with, and that means eating at a restaurant.

When you are out are you more inclined to eat more or drink more? The odds are that you do!

Here are a few tricks that will help you stay the course and stick to your health and fitness goals.

Tip 1

Arrive on time. If you get there early, someone will suggest you have a drink before dinner.    Just because you are eating healthy doesn’t mean you have to stop enjoying the things you like.  Having a drink is fine as long as you keep it to a minimum.  Remember alcohol is filled with empty calories, lead to poor sleep , and also known to increased food consumption.  When you have one, there is more temptation to continue.

Tip 2

Alcoholic drinks served in tall thinner glasses rather than short full glasses tend to limit the amount you drink. Research shows this to be true which can allow some room for you to eat other things while you are out.

Tip 3

Water, water, water! Drink more water instead of taking more and more bites after you are full.  Take time to hydrate have a glass of water (with or without lemon)

Tip 4

Avoid the bread and order veggies or protein as an appetizer.  Bread can be eaten, but research suggests that eating bread after your main course is better for you. Snacking before the meal makes you want to keep eating it. Don’t fill up on the bread!

Tip 5

Wait until everyone has their food to start eating. This is both polite and beneficial. The longer you are at the table, the more you are inclined to consume.

Tip 6

Order first and order what your mind tells you that is best for you. Waiting for others to order or even asking will promote the idea of switching what you want. Narrow in on a good dinner choice that is in alignment with your goals.  Try to choose meals that aren’t covered in gravy and sauces, or deep fried.

Making smart choices during the dinner will allow you to have some room for dessert. Better yet, how about sharing dessert with others. What a fun idea!

Wear something sexy, not too stretchy.  No one wants to ruin a great look with a bloated belly lol.

Get up and do your workout the next day.  Trust me you will feel better about any choices that you made.

I hope these few easy to do tips help you when dining out during the holidays.

Until Next Time,

Nicole, your healthy lifestyle coach

Holiday Meal Swaps

There are a lot of holiday dinners from Thanksgiving to New Year’s. Studies show that the average person gains 7 to 10 pounds between Thanksgiving and Christmas, WOW! It’s cool to spend time with family and friends making memories, but you do not to give up on the goals you have been working on. A healthy lifestyle doesn’t mean you have to be a hermit, you just need to know how to modify your meals. While you are making lifestyle changes, know that your meals can taste great and be even healthier if you swap out old standbys for some healthy recipes.

Here are a few to get you on the right track.

French Onion Dip

Appetizers are often the first course of the evening. Consider veggies instead of chips!


You don’t need to miss them or smother them with butter. Here are two great additions to the menu.

Green Beans with Lemon and ThymeRosemary Roasted Yams

Mashed potatoes can have a substitute with Roasted Cauliflower Mash!

Can’t forget the gravy! Try this Simple Gravy

Nothing says the holidays more than sweet potato pie and pumpkin pie. These recipes will be excellent additions to your meals.

Pecan and Sweet Potato Pie

Pumpkin Pie with Walnut Crust

Consider these alternatives. You may have some new favorites and some requests for your recipes.

Try adding a bit of healthy eating during the holidays as much as possible!  Remember it’s not what you do every now and then that causes adverse effects, its the daily malpractice.  So enjoy in moderation.

Until next time,

Nicole, your healthy lifestyle partner.

Fighting Inflammation

Inflammation like stress in small “controlled” conditions are actually good for the body.  It’s like exercise when we exercise we put our bodies under stress (a controlled stress); but when your body doesn’t know when to shut it down that’s when things can go haywire and start to fight something that’s not there which means your body starts to fight itself.

Most people will notice a mood change/fatigue initially or elevated blood pressure.   Fatigue can also set in fast when you have an immune system that is chronically over excited which is more like an adrenal rush which leads to adrenal fatigue.

Because everyone is different we know that inflammation can be triggered by different situations like too much exercise to no exercise, an unhealthy diet, or unaddressed stressful situations.  I know my inflammation went diagnosed because I not only ignored it, but I was what I call an intense person, I thrived under stressful situations I thought it pushed me to do more.  You know the saying Oh I work well under pressure, or oh pressure makes me work harder.  Well the pressure was doing so much damage that my body was breaking down on the inside.  So much so that when after a car accident that wasn’t major at all sent my body on a downward spiral because my system was already exhausted from fighting itself trying to get me in balance.

Here are a few tricks that can help with Inflammation

1. Eat More Leafy Greens

Whole-food plant-based diets are becoming more popular.  It is often called Vegetarian or some people go full Vegan. This eating lifestyle is when most of your meal is focused on plants and food made from plants rather than meat being the main focus.

If you are like me and you still enjoy at least one meal a day with chicken or fish another way to eat more leafy greens and other veggies is to have a smoothie.  Fresh is best but there are some amazing dried green options out there.  Bottom line is…..Eat more greens!

2. Gut Health

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection which mean they can have a positive impact and reduce the symptoms of heart inflammation. Try to add a daily dose of  fermented foods to your day like yogurt, pickles,miso, sour dough bread, kimchi, or sauerkraut.

You can also get supplements with all different types of probiotics.  The thing you want to look for is “live and active cultures”.  I use Ultimate Flora  I recommend you do a cycle of probiotics then take a break 10-14 days and cycle again.

3. Low Impact Fitness Time

Stretching, yoga, or walking can reduce your stress which can help to decrease your inflammation. Doing a low impact workout daily does make a difference.  Take a look at my online yoga retreat complete with a meal plan to help you along the way.

4. Laugh and Smile

There is some truth to the saying, “Laughter is the best medicine.” Have fun with friends,  conversations, and social interaction has been known to release endorphins which are your body’s natural feel good chemical. Research shows that laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, which improves your resistance to disease.  Having positive social contact each day can be a powerful anti-inflammatory.

You can work on fighting inflammation with these 4 healthy habits that are both good for you and beneficial.

Until Next time,

Nicole, your healthy LYFEstyle Coach

Want personalized tips, schedule your one on one break through session 

Easy Steps To Reclaim Your Health From Sugar Cravings

Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings!  Many people are addicted to sugar and don’t realize it.  They don’t think they eat a lot of sugar because they don’t eat a lot of candy, cakes, and pies, but the problem is that sugar is hidden in many foods, including breads, muffins, and even dried fruit.


Sugar robs the body of nutrition, creates an acidic environment in the body making it acceptable to diseases like heart disease, cancer.  Sugar not only rots your teeth but it can cause fatty deposits to build up in your liver.   When the liver is overloaded with sugar, it begins to expand, and the glycogen is released in the form of fatty acids.  This fatty acid known as excess fat is then deposited into areas such as the belly, hips, thighs and your butt. It is the main cause of cellulite, body fat, and other metabolic issues.

Getting off of sugar will help you to ditch the afternoon energy crash, stabilize your blood sugar, look younger, and create a more alkaline environment that your body will thrive in.


So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives.

Now, I’m not about deprivation. Not in the least. I like a sweet treat as much as the next person. But I make sure that what I’m eating isn’t going to negatively impact my health, so I make sure that any treats I’m eating are sweetened with a healthy sweetener, like honey or maple syrup, or natural sugar substitute, like stevia or xylitol.

Once you start switching to healthy sweeteners and low-sugar substitutes, you’ll notice that you have fewer and fewer cravings for sugar.  You’ll also find that you’re tasting the natural sweetness of fruits and vegetables without needing to put anything on top of them.

Try these tips to help reduce your sugar intake:

sugar by other names

  1. Get rid of the obvious culprits like, sugary foods – candy, cookies, cakes, pies, muffins, and sodas and other refined, starchy carbohydrates
  2. Read Labels.  Although you want to eat as many foods that don’t need labels, when you do  be mindful the longer the list of ingredients, the more likely sugar is going to be included.  Be sure to check the grams of sugar, choosing products with the least sugar per serving (a teaspoon of sugar is roughly equal to nearly 4 grams).  Learn the hidden sugar terms like all natural sweeteners, agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.
  3. Enjoy low glycemic fruit as a snack when you feel the need for sweets
  4. Drink Plenty of water.  Adding fruit to water can curb cravings and false sense of hunger.
  5. Incorporate more spices like cinnamon, Coriander, nutmeg, cloves and cardamom to sweeten your foods naturally and reduce cravings.
  6. Try Chromium /  L-glutamineBoth are known to relieve sugar cravings as the brain uses it for fuel. Research has shown that chromium supplementation has the ability to even out blood sugar levels while enhancing the body’s fat-burning metabolism. as well as helpful in suppressing appetite and sugar cravings.
  7. Do a 3 Day Reset to cleanse your system.
  8. Eat more bitter foods.  Bitter foods decrease your cravings.

By eliminating sweets and carbs, you will give your body a break from sugar.  Your liver will have a greater ability to remove toxins, and releasing toxins, releases weight.

What tips will you swap out these week for a healthier, low-sugar or sugar-free alternative?

Until Next Time,


*This blog does contain affiliate links.


Bitter is Better….?

So the other day was peach cobbler day and I totally forgot. I used to love me some cobbler. I still do ~ a taste and I’m good.  You see once you really, really make a change, your taste buds your cravings change. 

One trick I use to get rid of my desire to eat sweets is to eat #bitterfoods Now I’ve never been big on candy but baked goods were a different story. 

Did  you know the more bitter foods you eat the less sweets you crave.

What are bitter foods?  I’m glad you asked.


Yep that’s right, enjoy delicious kale, spring mix salads, or grapefruit sprinkled with cinnamon, how about a piece of dark chocolate. 
Bitter foods are great detoxifiers. While they decrease your appetite for sweets they increase your desire to enjoy nutrient dense foods. 
Bitter foods are great for the digestive system.  Close your eyes and picture a lemon.  A nice bright yellow  juicy lemon.  When you peel the lemon you get that citrus burst, you know its a good one.  As the smell emanates, and you anticipate the taste, your mouth begins to water. Feel the saliva as it begins to formulate in your mouth, now taste the lemon, your mouth tightens and you swallow that extra saliva to help tame that bitter/sour taste.  You see when you eat bitter foods, such as a lemon your body creates more saliva which is the first step of the digestive process.  

Grab a bag of spring mix filled with baby kale, arugula, dandelion, spinach and radicchio talk about power. 
You cleanse your blood, liver, get all kind of vitamins and minerals like calcium and magnesium oh and a bit of an energy boost.

Here’s a list of some bitter foods and herbs that aren’t listed above:

Bitter melon – Nettles – dill – Sesame – Horseradish – Watercress – Parsley – Radish – Milk thistle – aloe – Japanese eggplant – Gentian – Cilantro – Turmeric – Fenugreek seeds – Basil – Green tea – red wine

If you’re looking to kick sugar to the curb click here so you can say goodbye to sugar, dairy, and gluten with little to no effort.   I’ll supply you with easy to follow meal plans, and daily tips sent to your inbox to make it easy as possible for you. So easy and delicious you’ll forget you’re cleansing your system.