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!


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


Winding down Day 1

Day 1 is winding down.  What’s for dinner?  Remember to include a salad.  Let veggies become the star of the dinner show.  You can try:  grilled chicken, fish or turkey
1/2 c steamed broccoli or asparagus
salad with ACV & EVOO with some Italian herbs or  drizzle some lemon juice over it.

Healthy food - chicken fillet with vegetables

Healthy food – chicken fillet with vegetables

And don’t forget to hydrate 20 oz water before or after each meal and during your 30 minutes of exercise you will be on track.

A nice nature walk is so rejuvenating.  Try to get in some moving meditation each day of the challenge.  If you already have a fitness routine add walking during the end of the day.


Leave a comment on how your first day went.  What are your expectations?

Looking forward to hearing from you.

Nicole – It’s your body, OWWN it



_own 10 day challengeI had a blast with my family this weekend.  We enjoyed good food, drinks, family and friends over the weekend and now its time to get back on track.  This challenge will help to recharge, replenish, and renew you from feeling bloated with a lack of energy.

Stay tuned to this page each day for added tips to not only get back on track to reach your goals but to stay on track.  Feel free to share during the experience.  I have a give away for those that actively participate with comments/check ins here or on facebook

Take a look at the photo, look it over and start to prepare for the foods you need to replace.  Preparation is a key component to a healthy lifestyle.  A great quote by Benjamin Franklin is, “By failing to prepare, you are preparing to fail.”

Preparation helps to prevent sabotage while you are out and about whether you’re at work or at the mall.  If you need to clear out that pantry, take some time and do it today.

Looking forward to your success.

Nicole – OnlineWellnessWithNicole

Facebook page: www.facebook.com/totaltransformationyou

It’s your body O.W.W.N. it

It’s About Time

Well as promised, here it is….. drum roll please ……

Not now sugar lips (1)

Time to Remove the stimulants and increase your natural Energy
Just in time, right after Easter.  Did Easter get you off track?  If it did or didn’t it really doesn’t matter.  It’s time to Kick Sugar to the curb with this quick

Kick Sugar to the Curb and Get Sweet on Yourself Self Love Challenge.

Are you down for the challenge?  Are you ready to say hello to feeling good naturally.  Goodbye Belly and say HELLOOO to a flatter, happier tummy?

Would you like a natural skin glow and brighter eyes?
Skyrocket your energy levels naturally. 
You will be able to do more of what you love without reaching for that afternoon cup of coffee!

This Mini Session will have you losing weight effortlessly
You’ll be ready to slip into your favorite bathing suit, sundress, and skinny jeans in no time.

It’s almost summer and the time is now to get rid of those extra Winter pounds. So let’s hit the “restart” button on your body?

Ditch the toxins causing excess weight, so you can drop pounds today.

Let’s do it together, for a limited time its only $7!!!

Click this link to get started.  Don’t wait at this price, it’s a steal. 



The greatest medicine of all is teaching people how not to need it. Hippocrates

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