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

Apple and Butternut Squash Soup

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

8 Servings      15 Minutes Prep Time     50 Minutes Cook Time

Ingredients:

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.

 

5 Day Refresh A New Approach to Detox

5-days-of-whole-foods-bannerThink You Don’t Need A Detox?

Well, think again.  I wish I could tell you that you don’t but the truth of the matter is that all of us need to detox, 3-4 times a year, but at least once at the least.  Over the years, our environment has gotten increasingly toxic, and we’re ingesting toxins through our water, air, food, cosmetics, and even through our cleaning supplies.  Some things are just out of our control.  Then add in the chemicals that we have in our homes through our clothes, plastics, and electronics, and that means pretty much everyone is carrying a toxic load that is more than your body can handle.

When our bodies get overexposed to toxins, our liver does the best job it can to protect us, and it does this by wrapping toxins in mucous and storing them in fat cells. (Um, yuck.) The problem with that is when we have a toxin stored in our fat, we can’t burn that fat until we release and process that toxin! The reality is that no matter how much you exercise, eat right, and manage your stress, you won’t be able to lose that stubborn fat until you partake in a detox and get rid of those toxins for good.  So this is the first step to taking control of what you can.  It sets the foundation for a healthy lifestyle.

What would you do if you felt better than ever before?

My clients have said that the best thing about following a detox program is that they never realized how bad they were feeling until they started feeling better.  I’ve heard it over and over people are more alert and focused, they sleep better, they have more natural energy, their skin has regained its natural glow and best of all they feel better.  That in addition to losing a few pounds and inches, my friend is priceless.  Are you ready to get a jumpstart and try something different?

Early Bird offer ends on February 16th!

Click here to register today!

A few more details if you’re not quite sure yet… You won’t starve. Pinky swear.

This detox is quick, easy.  Not only will it make a difference but you will feel the difference. Many participants have said that their families have enjoyed the foods not realizing they too were on a detox.  No complaints, who can beat that?!

The fact that this is only 5 days is a big Plus!  A 5-Day detox is much shorter than most programs you’ll find out there.  You’ll have all the done for you materials at your finger tips.

I’ll outline exactly how to prep so you won’t find yourself stuck in the kitchen all week, plus I’ll go over all the detox details.

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5-Day Meal Plan
 The meal plan includes recipes that taste amazing and just so happen to boost your body’s natural detox processes.

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Daily Handbook Protocol

 A done-for-you daily protocol that spells out exactly what to do and when to do it, so you won’t be wondering what’s next.
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  Group Forum
 A group forum where you can connect with me and other participants to get all the support you’ll need to stick with the program to the end.
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Dozens of Recipes
Dozens of recipes for breakfast, lunch, dinner, sweet treats and snacks – and ideas on how to tweak them so they meet your own flavor needs. Click here for a few sample recipes. 
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Shopping List
A beautiful form so that you can jot down all of the ingredients you’ll need for week based on the recipes that you choose – just hit print and head to the grocery store.
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 Supplement Guide
 This guide (including my favorite brands and where you can get them) will give you an overview of supplements so you’ll know which to include and which you can skip.
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Eating Out Guide

 With this guide you’ll know exactly what to order if you have a business lunch or dinner with friends.
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Deepen Your Detox – Handbook

With this handbook, you can personalize your detox experience and go as deep (or light) as you want.

The Winter 5 Day Detox Virtual Group starts on Thursday, February 16th with a pre-detox training call and the actual 5-day detox will begin on Monday, February 20th.

 All the detox materials, recipes, handouts, an online virtual community, plus tons of loving support from me and bonuses with a total value of $460.

 You’ll get everything listed above for just $97. 

ACT NOW AND RECEIVE A $30 DISCOUNT

YES THAT’S EVERYTHING FOR ONLY $67

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Money back guarantee:

I believe my 5-Day Detox for Beginners will help you feel and look better. If you follow the protocols and you find that doesn’t happen for you, just send an email to within two weeks of signing up and I’ll refund your money within 72 business hours, no questions asked. There’s absolutely no risk – if it doesn’t work, I’ll give you your money back.

Have questions? Great. I’d love to help you figure out if this is the right program for you.

Send me an email at: onlinewellnesswithnicole@gmail.com and I will get back to you within 48 hours.

Barbecue Chicken Baked Sweet Potatoes

When there’s nothing to eat and you don’t want to spend a lot of time or energy cooking, a stuffed baked potato is an easy, filling, and affordable option that will please the whole family. Just bake (or microwave) a potato and fill it with your favorite healthy toppings (like steamed veggies, salsa, and plain Greek yogurt). The flavor options are endless!

The five ingredients in this recipe pack a bold punch: baked sweet potatoes are stuffed with shredded chicken that’s drenched in smoky barbecue sauce then topped with piquant pickled onions (or chopped red onions) and fresh parsley or cilantro. It’s comfort food at its best.

If you already have baked sweet potatoes and leftover chicken ready, you can put this dinner together in less than 10 minutes. For a complete meal, serve each baked sweet potato with a green salad or vegetables like broccoli, asparagus or Brussels sprouts that can be roasted on the same baking sheet as the potatoes or steamed in a separate pot.

Servings:   2 servings 1 sweet potato and ¾ cup chicken each
Prep Time: 10 minutes
Cook Time: 45 minutes
Ingredients:

  •  2 sweet potatoes, washed, pierced several times with a fork
  •  1.5 cups shredded cooked chicken breast, boneless, skinless, warm
  • 1/4 cup barbecue sauce, reduced-sugar, warm
  • 1/4 cup Quick Pickled Red Onions (or 2 Tbsp. chopped red onions) (optional)
  • 1 Tbsp finely chopped fresh parsley (or cilantro) (for garnish; optional)
  • Cut sweet potatoes in half lengthwise.
  • Top sweet potatoes evenly Quick Pickled Red Onions and chicken mixture. Sprinkle evenly with parsley; serve immediately.

Here are your instructions:

Instructions:

  • Preheat oven to 400° F.
  • Place sweet potatoes on a baking sheet. Pierce each sweet potato 3 to 4 times with a fork.
  • Bake for 35 to 45 minutes, or until tender.
  • While sweet potato is baking, combine chicken and barbecue sauce in a small bowl; mix well. Set aside.

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Tips:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.
Use Healthy Barbecue Sauce as a homemade alternative to store-bought barbecue sauce.

For more delicious recipes click here

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6 Ways To Kick The Halloween Sugar Binge

Okay Halloween has passed so let’s get over the sugar binge and on to your goals of eating healthy and implementing some form of exercise.  Not just any movement, exercise that will get you results.

This is for you if you’ve been kicking butt with your exercise but the candy got your nutrition off track.  This is the beginning of the holiday season where a lot of temptation will be coming your way.  I have a few tips for you to keep you on track and away from the old plateau.

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1. Be Sure to Drink Water

Drinking water is an easy way to flush fat and toxins.  A lot of people recommend drinking half your weight in water, but for some that may not be possible.  I say drink at least 8 glasses.  If you don’t like the taste of plain water or lemon water infuse your water with fruit flavors that you enjoy.  Too much water can actually flush out some of the minerals your body needs.  Monitor the color of your urine.

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2. Not Watching Your Portions

 Although foods are considered healthy, you don’t want to go overboard.  Eating clean doesn’t mean you are allowed to eat as much as you want when you want.  Pay attention to how much you are eating using our easy portion-control containers .  This will help you to stay on track and to make sure you don’t eat too much!

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3. Watch Out For Hidden Sugar

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! The average American consumes over 100 pounds of sugar each year, according to the New York Department of Health and Mental Hygiene, and our love affair with sweetness has major health implications. If you’re struggling to kick the habit, rest assured you’re not alone. Princeton researchers found that sugar addiction ignites the same neural pathways as heroin, with lab rats working desperately to satisfy their cravings. Sugar is a generic term used to describe carbohydrates, but complex carbohydrates (e.g., brown rice and whole wheat bread) function differently than simple carbs, such as processed sugar and corn syrup. Consuming simple sugars may contribute to irritability, depression, and intense hunger cravings. Sugar robs the body of nutrition.

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The American Heart Association advises no more than six teaspoons of sugar per day for women and no more than nine for men.

Sugar also has many names.  Look for words that end in -ose and ingredients like cane juice, turbinado, dextrin, and malt syrup.

Now we are not saying you can never have sugar.  Enjoying an occasional treat is okay.  There are times when a little added sugar may benefit you, particularly in a well-designed supplement, such as the way it replenishes glycogen in various Beachbody Performance products.

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4. Enjoy a Smoothie or Natural Green Juice Daily

Juicing is an easy way to get your daily fruits and vegetables, but that green juice may not be as healthy as you think it is. Most juicers remove the pulp (or fiber) from the fruit. But the fiber in fruits and vegetables is just as important as the vitamins and minerals in the juice: Fiber helps you feel more full and slows down the digestion of the fruit and vegetable sugars, so you don’t get that blood sugar spike.

Juices also lack fat, and fat can help your body absorb key vitamins like A, D, E, and Kmore easily. A smoothie with protein, fiber, and fat is a more balanced option.

4 Common Food Mistakes and How to Avoid Them

5. Eat More Salads

 Unfortunately all salads are not healthy.  Just because you are eating a salad doesn’t mean its conducive to your healthy lifestyle goals.  When dining out, a chicken avocado salad at a popular restaurant chain weighs in at a whopping 1,870 calories. And McDonald’s kale salad is loaded with more calories and sodium than a Double Big Mac.

Why?  It’s usually the salad dressing which can be high in calories.  Most salads also come with additional toppings like cheese, nuts, and candied fruit.

When dining out, ask for the extras on the side.  Be sure to read the fine print before your order, or check the menu online before you go and decide what you want before you get there.

Eating better doesn’t have to be hard — the key is to be mindful of what and how much you’re eating and you’ll be well on your way to crushing that “eat healthy” goal.

6. Do A Reset 

What is a reset?  A reset is a form of cleansing that helps you to break bad habits in a short period of time.  Unlike other cleanses you will not be in the restroom all day.  Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.

If you want to crush the cravings, try a 3 Day Refresh which is an all natural cleanse that wont leave you pooping all day.  This reset will help you get back on track with your nutrition goals.

Thanks for stopping by and remember, It’s Your Body, O.W.N. it!

some information taken from my Beachbody website blog.

Satisfy Your Cravings With This

With Fall just around the corner, its time for an all time favorite…… Granola. 

Granola is a great treat.  You can pack it in the kids lunch, in your bag when travelling, add as a yogurt topping and more.  Apples and cinnamon are classic fall flavors, and they both come together to create this healthy granola recipe. It’s crunchy, sweet, and perfectly spiced.

Ingredients:

  • ¼ cup raw honey (or pure maple syrup)
  • 2 Tbsp. extra-virgin organic coconut oil
  • 1 tsp. pure vanilla extract
  • 4 cups old-fashioned rolled oats
  • 1 cup of wheat germ
  • ¼ cup coarsely chopped raw walnuts
  • 2 tsp. ground cinnamon
  • ½ tsp. ground nutmeg
  • ¼ tsp. ground cloves
  • ¼ tsp. sea salt
  • 1 medium apple, cored, chopped
  • ¼ cup raisins

Instructions:

  1. Preheat oven to 325° F.

  2. Line baking pan with parchment paper. Set aside.

  3. Heat honey and oil in small saucepan over low heat; cook, stirring frequently, for 2 minutes or until oil has melted.

  4. Add extract; mix well. Set aside.

  5. Combine oats, wheat germ, walnuts, cinnamon, nutmeg, cloves, and salt in a large mixing bowl; mix well.

  6. Add honey mixture, apple, and raisins; mix until oats are evenly coated.

  7. Place on prepared baking pan; spread evenly in a thin layer.

  8. Bake for 25 to 30 minutes, stirring every 10 minutes, or until granola is light golden brown and crisp.

  9. Cool granola completely (it will get more crisp as it cools).

    Enjoy ~ Until Next Time