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!

Vegetables

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.

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.

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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.

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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,

Nicole

*This blog does contain affiliate links.

 

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.

There is Power in Soup

If you follow me, you know I love a great meal full of nutrient dense foods that are easy to prepare.  Nothing gets easier than soup.

I have a friend, Ms. Paula, and for years I noticed that she would get a nice bowl of soup every time we went out to eat.  Eventually, I started to do the same thing, depending on the sodium content of the soup.  One thing I noticed was how full I felt.  Felling full will always keep you from over eating.  Needless to say, we always left our events with carry out containers.

Soups  are easy to prepare and depending on how you make it full of nutrients.  You can blend them or put the ingredients in a crock pot, super simple, right?

Everyone has heard of juicing and green smoothies but are you souping?

Nutrient dense foods tend to be rich in fiber which also helps you to feel full longer all while helping to scrub your colon walls.  Meaning you will release food instead of holding on to it and sticking to your insides.

Try these great recipes next time you’re in the kitchen and let me know how you enjoy it.

Breakfast: Apple almond super juice (calories 331)

–1 Granny Smith apple, peeled, halved

–1 teaspoon almond butter

–1 scoop whey protein powder

–1/2 small banana, peeled, halved

–1 tablespoon white chia seeds

–1 cup unsweetened almond milk

–1/2 cup ice

Blend & Enjoy

Lunch: Pep in your step soup (calories 128) (2 servings, Save ½ for later)

–3 red bell peppers, roasted, peeled, seeded

–1/4 cup sun-dried tomatoes

–2 garlic cloves, peeled

–1/4 cup white wine

–1/4 bunch Italian parsley, trimmed

–1 cup low sodium vegetable broth

–salt and pepper to taste

–balsamic vinegar, as garnish (we didn’t do this)

Directions: Puree in your food processer, high speed blender like a Ninja. Heat through.

Dinner: Rockin’ Broc Soup (calories: 151) (2 servings. Save ½ for later)

–1/4 cup cashews, soaked

–1/2 small onion, chopped

–1 clove garlic, chopped

–2 cups water

–1 ½ cups broccoli

–1/2 teaspoon garlic powder

Directions: Place all ingredients in a saucepan and bring to a boil. Reduce heat, and simmer for 20 minutes, until broccoli and onions are tender. Allow to cool. Puree all ingredients in your food processor.

BONUS: Purify: Zucchini (Vegan and Gluten Free)

Serving Size: As much as you want. (Freebie soup)

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INGREDIENTS:

-1 tablespoon high-quality oil

-1 cup chopped onion, leeks, or shallots

-1-2 cloves garlic, minced

-6 medium sliced zucchini

-4 cups low sodium-vegetable broth

-Himalayan sea salt and black pepper, to taste

Directions:

Heat oil in a large pan over medium heat. Add onion, leek, or shallots and garlic and sauté 3-5 minutes, until softened. Add 6 medium slice zucchini, reduce heat to low, and sauté 5-7 minutes, until softened. Add enough broth to cover the zucchini (about 3 cups) cover, and simmer 20 minutes. Ladle the vegetable mixture and 1 cup broth into a high-powered blender and puree until smooth, gradually adding remaining broth to reach desired consistency. Season with salt and pepper to taste and serve.

Dessert: Crave Me: A Date with Chocolate (Vegan and Gluten Free)

chocolate lovers delight-power souping

Makes 1 serving.

Ingredients:

-1/2 small frozen banana

-1 tablespoon raw cacao powder

-1/2 cup unsweetened plant-based milk

-1 date, pitted

-1/4 cup fresh raspberries (optional topping)

Directions:

Place the banana, cacao powder, milk, and date in a high-powered blender and puree until smooth. Dress with the topping, if desired.

You can get these recipes and more from Rachel Beller’s book, Power Souping

Hope to hear from you soon.  I will be including power souping in my upcoming group, so stay tuned.

Are you following me on Facebook, Instagram, Twitter,  if not you should be *_*

 

 

Before You Eat Do This

Clean Eating Challenge Day 4. So far we talked about what clean eating is, substitution not deprivation. Hydrating with water, now let’s talk about how you eat.

Do you eat quick, fast, and in a hurry? Are you eating at your desk, I n front of the tv? Be honest. When was the last time you sat down and really enjoyed your food?

Healthy living does mean more home cooked meals. When you think about most comfort foods, they are what mom or grandma made – from “scratch” what is now more commonly referred to as “whole foods”. It taste so good and as my kids will say you can taste all the love, hugs, and kisses in it ☺ which is true.

So take your time to sit down, honor your body and enjoy the food you’re fueling it with.
Eat with your eyes – enjoy how it looks, the presentation. Give thanks.
Smell the flavor – smell the herbs and spices. This will enhance the tasting experience.
Chew your food – completely chew each bite before you raise your fork for the next bite.
All these steps help you to keep the pounds off.  Just by slowing down alone, you allow your stomach to get full before you over fill it.  Chewing your food completely will assist in the digestive process.

Remember to share or post with the hash tag #owwnchallenge #onlinewellnesswithnicole or #owwnit to win an awesome travel experience.

For Weightl-loss made easy tips delivered to your inbox, click here or subscribe to my blog.

Until next time,
Nicole, Onlinewellnesswithnicole
It’s your body, owwn it
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