Cheese Please

In honor of Grilled Cheese Day, I thought I would write this.

Who doesn’t remember enjoying a grilled cheese sandwich, mac & cheese at Sunday dinner, or how about the blue box mac n cheese that the kids love and give me anything parmesan. I mean if you messed up a meal all you have to do is sprinkle some cheese on it and everything was well with the world.

But then there’s the person who starts to notice constipation, sniffles here and there and high cholesterol levels. You grow up and realize the blue box man n cheese didn’t even contain cheese (yikes)

Yep that was me from one phase to the next. For a while I would say I’m going to give up dairy. But who else knows once you say you’re going to give something up that’s all you think about? I listened to the stories of people saying how hard it was to give up cheese. My friend told me she could teach me how to make macaroni and tease. It just didn’t sound right so I turned that down, thanks Cherie. But the reality of it was, it wasn’t hard.

I just stopped thinking about giving up dairy. I decided to focus on my health. I changed how I was cooking and eventually the cheese was out. One day my son wanted to make a quesadilla and said, “hey mom where’s the cheese?” I replied with “We don’t have any.”  After a few gripes and a oh yeah we haven’t had cheese in a while huh, that was that and a small victory was won.

You see because of my health concerns the decision to change started. I created meal plans and dishes that didn’t include dairy, because I decided I wasn’t going to buy cheese anymore. I decided to find different meals; meals with meaning. Meals that work with your body to reverse the damage from years of recipes that we ate out of habit to be honest. And some of the bad eating was due to misleading marketing, and maybe out of emotion seeking just for comfort 😉

Shortly after that I stopped buying milk. Yep, I just didn’t buy it. The kids would ask where’s the milk and I said it’s in there. Almond milk! That’s nuts!  I’m sure they wanted to say I was nuts LOL.  They complained at first because it wasn’t the same but slowly they weren’t either. Their taste buds started to change and they felt different.

My son noticed that his seasonal allergies didn’t flare up as often. My nasal congestion had died down to little to none and my youngest son’s yearlong eczema bouts diminished.

Now don’t get me wrong when we dine out if they decide they want a quesadilla or nachos they get it. If I forget to remind the waitress no cheese on my beans or salad I just avoid it as much as possible if I’m not in the mood for having them take it back because I forgot to mention it.

Now I share my dairy free meals in my Jumpstart plans. Delicious meals that you will forget that you are cutting out dairy.

If you aren’t ready to give up cheese but want to try healthier versions click the image below for three cheese macaroni casserole or try the recipe using daiya.


If you know someone who suffers with post nasal drip, allergies, or simply want to give up dairy hit me up or share this post with them because sharing is caring.

Until Next Time My Good People,

Nicole, Your Online Health Coach/C.H.A.N.G.E. Agent


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!


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



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.

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


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.
  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.
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. 
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.
 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.

Eating Out Guide

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

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. 




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: and I will get back to you within 48 hours.

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.

 2014-10-22 01.47.18

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.


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!


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.


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.


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.

6 Ways to Burn Fat Without Exercise

Drinking water all day can be boring, but you can give your water a boost by infusing it with fruit or you can simply check out a few options below that won’t leave you feeling guilty.

6 (or more) Drinks To Help You To Lose Weight Naturally

So you know I start my day with Lemon Water.  There are a few ways you can mix it up

Lemon & honey

Lemon, cinnamon and honey

Or try Lime instead of lemon

Raw Apple Cider Vinegar

Lemon, ACV & honey or molasses


Okay so maybe I have more than six LOL.  These are great especially if you are trying to kick caffeine, shed some pounds, or need a pick me up.

1. Green Tea

Green tea is an old faithful favorite.  It not only helps to burn fat, but it also is known as a metabolism booster and full of antioxidants. Great for a mid-day pick me up instead of coffee.  Green tea is known to improve brain function.

2. Oolong Tea

Oolong tea is part of the green tea family, it tells your body to burn fat for energy!  So it is great for weight loss and boosting your metabolism.  It too is great for mental alertness, stabilizing blood sugar and much more.

3. Ginger Tea

Ginger is great for the digestive system and metabolism.  Ginger tea also decreases bloating and is a great natural anti-inflammatory agent.   Add a few slices of lemon or lime for additional flavor.

4. Green Drink

Make your own green drink by blending some of your favorite veggies or add in a fruit for a natural sweetener.  This is a great way to get in a couple of servings of vegetables.  Eating raw allows you to get additional fiber and nutrients that are sometimes removed during the cooking/heating process.

5. Dandelion Tea

A nice smooth tea that is great for the liver, bladder and kidneys.  Not only does dandelion tea aid the digestive system boosting weight loss, it also reduces the risk of urinary tract infections.

Okay so there you have it, alternatives to add to your day while staying on track and decreasing your waistline.Fat Burning Tea


Oh, check out my fitness blog at
Nicole, Holistic Integrative Nutrition Health Coach, CHHC

Its your body OWWN it

Today is yours, make it great!