Why I Do This

Have you ever heard the phrase: Stress is a silent killer?  That’s because stress leads to Inflammation and Inflammation is something else, let me tell you.  Inflammation is what caused most of my problems.  “It is becoming increasingly clear that chronic  inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease.” Dr. Weil


I was diagnosed with Sarcoidosis, high blood pressure, a heart condition and later osteoarthritis.  I know I should have just said almost everything but these were all brought on by stress.  I have been told that I have a genetic tendency to arthritis.

Because I am eating anti-inflammatory foods, exercising daily and continuing to educate myself.  Thank God I have learned to decrease the pain of arthritis and reverse my high blood pressure and heart condition and my auto-immune diagnosis is in remission.   How?  With the food choices I make.  The food you eat does make all the difference in the world.  It is my passion to share what I have learned with thousands of families across the world.

My program uses primary and secondary foods to change lives.  That is acknowledging that career, family, exercise and spirituality has just as much of an effect on health as food.  That’s why I love teaching healthy ways to relieve our stress and to prevent disease.

prevent disease with nutrition

I have clients who have quit drinking alcohol every night, lost 100’s of pounds, started moving their bodies, practiced gratitude and forgiveness, went back to their spiritual practice, joined and engaged in my online communities where we support each other.

All it takes is a made up mind and just altering what you eat.  This is why I do this.  I know it can make a difference in your life.  When your children see and do what you are doing, it will change their lives too.

Wouldn’t it be nice to leave a legacy of healthy living?

What would you like to change?  What has worked for you in the past?  What has not?

For more details about my program click here

Until next time,

Nicole,  Your C.H.A.N.G.E. Agent


Don’t forget sharing is caring ~ Please share!


Apple and Butternut Squash Soup


Butternut squash adds creaminess, richness, and fiber to this easy soup recipe.

8 Servings      15 Minutes Prep Time     50 Minutes Cook Time


4 pound butternut squash, cut in half lengthwise, seeds discarded

2 Tbs Extra Virgin Olive Oil

1 medium red onion chopped

5 medium Granny Smith apples, peeled, chopped

4 Cups organic chicken (or vegetable) broth

few slices of fresh ginger, peeled, finely chopped

1/4 tsp ground nutmeg

1 cup nonfat milk (or dairy free)

1 tsp sea salt

1 tsp black pepper

  1. Preheat oven on 400 degrees.   Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
  2. While squash is baking, heat oil in large saucepan over medium-high heat.   Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
  3. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
  4. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside
  5. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
  6. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
  7. Ladle evenly into eight serving bowls.


10 Ways To Have A Positive Day

There’s so much buzz going around about “self care” and “self love”.  The challenge is to take a minute from your daily activities and focus on you.  Yep that’s right you get a reason to be selfish which turns out really isn’t selfish at all.  Studies show that when you take time (no rushing) to focus on you, you are then able to serve on a higher vibration which yields better results. Remember it only takes a minute and build as you go along.

Challenge yourself to love yourself even more than you do now!

Commit to focusing on you, so you can be of greater service to those around you.

Based on positive psychology and positive self-talk, these exercises can help you each day.

Here are your 10 tasks:

  1. Pick a motivational phrase or word to repeat to yourself when you wake up and throughout your day.  This will be your mantra.  No matter what’s going on, you focus on and tune into your positive energy.

Remember positive thoughts attract positive results. Pick your mantra that makes you feel strong and confident.

  1. Smile! Smile at yourself in the mirror. Go ahead. Wink at yourself.smile
  2. Now share that smile! That’s right we are giving you permission to smile at others. Your smile can change you and your smile has the power to change the world.
  3. Write something nice about yourself every day in a journal. Only good nice things should be written about yourself!
  4. Don’t compare yourself to others. Stay in your lane.  Don’t compare someone’s ending to your beginning.
  5. Do something that makes you happy! Read a book, play with your pet, see a movie, take a walk, visit a friend, find that happiness and do it.
  6. Complement yourself! Go ahead give yourself a pat on the back.
  7. Complement others! Give credit to others too.  What you give is what you receive.
  8. Be proud of yourself. Carry that pride with you.

  9. Reward yourself for being completely fantastic. What will you give yourself?group-support

10 tasks that vary on the difficulty, but they all work together to help you love yourself more each and every day!

Don’t forget to follow me on social media for daily tips, affirmations, and more

Nicole,Your Certified Wellness Coach & Educator

Avoid Skin Breakouts

I know you know the  importance of a good skin care routine. But what happens when you think you’re doing everything right like washing your face before bed, religiously applying sunscreen, investing in every advanced formula cleanser — and you’re still breaking out?

Before you toss all your beauty products, let’s do a quick check on your habits. Your skin care issues may come from a few things that you may be missing.   Dr. Sonam Yadav, a cosmetic dermatologist, walks us through the most common facial flubs you may be committing.


11 Surprising Reasons Why Your Skin Is Breaking Out

1. You Use Too Many Hair Products

“Dandruff or a build-up of hairstyling products can spill over to the forehead and clog pores, causing acne, especially on those with longer frontal hair and bangs,” says Yadav. To prevent these types of breakouts, Yadav recommends avoiding heavy products like gels and keeping your scalp as clean as possible.

2. You Talk on the Phone a Lot

“Mobile phones are a constant source of bacteria,” says Yadav. Anyone who’s ever seen the greasy film of makeup left on your screen after a five-minute phone call knows she speaks the truth.

It’s crucial to clean your phone with an antibacterial wipe every day and to wash your hands frequently to limit the transfer of dirt and bacteria. (And don’t even get us started on people who talk on their phones in the bathroom. Just no.)

3. You Touch Your Face Frequently

My dad was a stickler about us touching our faces with dirty hands.  From scratching your head, to touching door knobs, and handrails to simply rubbing your temples; whatever your situation, touching your face too frequently is the fastest way to spread germs to your face and clog your pores.

There are two easy solutions to this.  First: Stop touching your face. Second: If you absolutely have to touch your face, make sure you wash your hands.

4. You Don’t Change Your Pillowcase

Just like the phone scenario, your pillowcase can contain a lot of bacteria. Even if you wash your face every night before you lay your precious head down, the natural oils from your skin and hair  (not to mention dust and dirt from the air) can accumulate on your pillowcase and build up over time.

Pillowcases must be changed frequently.  Make sure to wash them or change them every two to three days.

5. You Cleanse Too Aggressively

You might think vigorous scrubbing leads to a more thorough cleanse, but it could be doing more damage to your skin than you realize, especially to sensitive areas like your nose.

Beyond lessening your scrubbing intensity, Yadav also recommends avoiding facial extractions and using a mild soap-free cleanser.


6. You Eat a Lot of Dairy and Processed Sugar

A bad diet ~ high in dairy and processed sugar can sometimes affect acne which leads to hormonal changes and imbalances.

Acne on the jawline is also a common symptom of hormonal disorders like PCOS (Polycystic Ovary Syndrome). If you’ve dealt with PCOS or severe hormone imbalances, your diet could play a significant role in either exacerbating or lessening side effects like acne.

To combat breakouts, drink plenty of water and swap out dairy, sugar, and refined carbs with leafy greens and whole grains.

7. You Don’t Shower Right After You Work Out

I know you want to enjoy the burn and let the sweat roll, but taking your sweet time to freshen up after a workout could be causing major problems for your skin, particularly on your chest, shoulders, and back.  According to Dr. Yadav, the “entrapment of sweat on skin” after a workout causes dirt and oil to build up and to no surprise, again will  clog your pores.

The solution? “A shower at the end of a workout with a benzoyl peroxide wash,” says Yadav.

8. You Skip Moisturizing

“People with oily, acne-prone skin often fail to moisturize,” says Yadav. It’s easy to assume too much oil causes breakouts, when in fact it’s usually the opposite. “Excessive cleansing removes natural skin oils, causing rebound dryness that actually triggers or worsens acne,” says Yadav.

Set of decorative cosmetic.

9. You Wear the Wrong Makeup

Makeup that’s too thick or heavy can clog your pores. Steer clear of creamy or solid foundations and look for mineral makeup instead. Yadav also recommends scanning labels for non-comedogenic products, which are specifically designed not to clog your pores.

And take your cosmetic labels with a grain (or many) of salt: You probably have a few products in your medicine cabinet that claim to be “hypoallergenic.” Don’t be fooled — there’s no federal standard or definition for what is hypoallergenic, so it’s basically a marketing claim. And whatever you do, definitely don’t share makeup or use store “testers” without a fresh, new applicator.

10. You Use Wet Wipes or Alcohol-based Toners

It’s tempting to remove makeup residue and sweat with a face wipe or cotton ball soaked in toner, but these alcohol-based products don’t do your skin any favors. In fact, they strip your skin of natural oils, which causes dryness and leads to breakouts.

11. You Seldom or Never Clean Your Makeup Brushes

When was the last time you cleaned your makeup brushes? Think about all the airborne toxins, dirt, oil, pet fur, and dust that builds up and get or gets attached to your makeup brushes and sponges.

Now think about what happens when you don’t clean them and put them on your face. Eeeek. Yep that’s right, every time you use them without cleaning. Be sure to clean all your beauty tools — brushes, sponges, etc. — a few times a week. You can keep it simple, you don’t need fancy cleansers. Simply use warm water and a gentle soap; allow them to dry.


reference: beachbody.com

Time For The Remix

If you have heard of the 21 Day Fix or 21 Day Fix Extreme then let me tell you about our new Remix the Fix.

Two new  30-minute, 21 Day Fix workouts that can only be streamed vial  Beachbody On Demand once you own the amazing 21 Day Fix Extreme. Plus, you’ll also get a NEW 21 Day Fix calendar that incorporates Remix the Fix workouts into your 21 Day Fix schedule.

You will get to experience Cardio Core Fix. This heart-pumping, sweat-dripping, cardio-challenging workout is comprised of eight moves that begin at your core, transitioning to your glutes, hamstrings, quads, shoulders, and arms through the ringer. It’s a full body workout.  While it is not easy, because it is suppose to challenge you, we have a modifier for you to follow as you progress.  This allows the workout to be performed at any level, so you will see the results you desire.

The second workout is titled, “Dirty Dozen”.  If you are familiar with the Dirty 30 from 21 Day Fix, then this is for you!  This workout is packed with twelve total-body moves that will have you feeling stronger and leaner in no time.  Did I mention that this workout is also a calorie burner?  Yep that’s right, this workout is so effective that your body will continue burning calories for several hours you’ve completed it.


If you are ready for some new moves to help you not only keep on losing weight but feeling tone and lean, then head on over to Beachbody On Demand for your two bonus 21 Day Fix workouts. If you don’t have Beachbody On Demand or own the 21 Day Fix program , that’s not a problem.  Just  Click here and we’ll get you all set up in no time.

Now if you want to work off the weight and tone up for the year and receive access to all of Beachbody workouts and these two new Remix the Fix workouts, you have to sign up for Beachbody On Demand! These workouts are not, nor ever will be, available on DVD. So SIGN UP NOW and start reshaping your body ASAP!

Abs Are Made In The Kitchen

Because abs are made in the kitchen….Good eats finished my program got some gains. Now time for the next program. 
Time to get tone & lean in 2017
Next group forming now.

🤗Set the foundation with 5 day reset
🤗Get energized with nutritional whole foods that fuel you
🤗And a daily workout that fits you
🤗Get healthy & lose the weight naturally.

Who’s ready to workout and see a transformation?
No more doing the same thing you quit last time
No more boring treadmill 
Get results use your body, Yoga, Tai Chi, HIIT, Tabatha & more


Until Next Time

Nicole, Your Certified Holistic Health Coach