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: 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)



-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


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.


-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)


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 *_*



Does a juice or green smoothie cleanse have to last 10 days?

It seems that juicing/drinking green smoothies are the thing

juice or smoothie owwn

Intermittent cleansing

How long you choose to cleanse is up to you.  Studies show that you are able to have great results in a short amount of time.  You can schedule a weekly 1 day – preferably a mid-week cleanse.  If you are more experienced, feel free to add a couple more days.

Juice for a day

A one-day cleanse is just right when you want to spend a quiet day oriented towards physical and mental rest and rejuvenation.  Use this reset as an occasional tool as part of an overall wellness routine.

Tips: Start the day with warm lemon water.  If you are accustomed to this morning drink try adding a capful of raw, unfiltered apple cider vinegar, a pinch of cayenne pepper, and a hint of honey.

Three-day cleanse

If you want to do a to rejuvenate your system or to simply get back on track that’s great!  Chose a time frame that fits your schedule so you can focus on taking care of yourself. The third day of any cleanse is when you will begin to notice a change.    There are many benefits oYou may notice a change in your skin, weight loss, and renewed energy.



Use a longer cleanse sporadically.  If you try to do these back to back you will notice a slow down in metabolism.  You should do longer cleanses every few months, or seasonal.  This will allow your body time to reap the most benefits from longer cleanses.

Tips for cleansing:  Plan your cleanse.  Ease into your cleanse.  Start by replacing a meal or two with your juice or smoothie a few days before.  This will allow your body time to adjust and decrease the withdrawal symptoms of your cleanse.   After your cleanse (regardless of the amount of days) transition off your cleanse by adding in one meal a day until you have worked your way back into your 3 meals a day routine.

Whatever type of cleanse you choose, be patient with yourself.  Get plenty of rest, keep exercise to a minimum.  End your day with warm herbal tea and meditation.  Always make time for self-care such as a nice warm bath, a massage, or simply catching up on some z’s.

Click here for a FREE 3 DAY CLEANSE if you feel strong keep going, you can always repeat or add some smoothies of your own.