10 Foods To Boost Your Metabolism

If you are looking for an extra jump start to shedding some pounds, here are a few of my favorite metabolism boosting food that will help kick-start your metabolism and taste great!


Avocados.  Not only are they yummy, but they  are packed with protein, heart-healthy fatty acids, and all 9 essential amino acids. They are also fantastic for their flexibility in various recipes to keep your diet from becoming dull.  Use as a dip or a spread.  I love to spread on toast or fill my boiled eggs with guacomole.  Delish.

Cheese, Milk, & Greek Yogurt

Finding good healthy low-fat forms of these foods are great for your metabolism. The key ingredient is calcium so for those that are lactose intolerant, try seeking out other calcium and Vitamin D rich options such as milk from seed.  Almond milk is a great alternative from animal milk; a great alternative if you are lactose intollerant.  Almond milk is a plant milk with a creamy texture and nutty taste.


Asparagus, Edamame & Spinach

Green vegetables such as asparagus, edamame, and spinach are loaded with many valuable nutrients and high in protein. Edamame especially can be a huge boost because it contains at least a small amount of every mineral the human body needs to function at a high level.

Whey Protein

Some of us enjoy using a meal replacement shake or make a shake as a pre/post workout supplement. Blend with your favorite fruit, and leafy greens and make a delicious shake/smoothie out of it.



Many think that without meat, it is impossible to boost you metabolism with protein. Tofu is a great alternative to your traditional protein-packed foods, as it contains about 12 grams of protein per 3 ounces. It is also known to be used in a variety of flavors and recipes.


Seafood and shellfish such as salmon and tuna can be an excellent metabolism kick starter and also helps our body in other areas. Similar to avocados, seafood contains very healthy fatty acids/omega 3 nutrients.

delicious salmon and asparagus


Another extremely useful food that can stimulate your metabolism are eggs. Eggs are high protein heavy not to mention a quick and easy addition to your daily diet. You can eat the yolk or leave it out, the choice is yours.


brown eggsLean Beef, Poultry and Pork

While not all of us may be huge fans of consuming tons of meat, finding ways to add these protein-filled foods can make a big difference in your metabolism levels. It is important to seek out the leanest possible option of these meats and a small amount can go a long way. Look for antibiotic free, cage free, free range meat sources.

Goji, Chia, Hemp & Flax Seeds

Goji, Chia, Hemp & Flax seeds

Goji, chia, hemp, and flax seeds are powerful super foods that can be added to smoothies, salads or yogurts to enhance your metabolism. These awesome seeds contain 8 of the 9 essential amino acids that build muscle also.

If some of these are new to you, try adding 1 every couple of days or 1 a week.  Keep it easy, keep it simple, keep it fun.

Nicole (HAHA) your Happy And Healthy Agent

Certified Health, Wellness, & Fitness Coach.

Schedule your breakthrough to wellness session today. CLICK HERE

We’re In The Last Quarter – Are you Still In The Game

Online Wellness With Nicole

Can you believe we are in the last quarter of the year! It is time to do whatever it takes to close out the year STRONG!!

Plant Based Health CoachNicole Nunez (2)We spend the beginning of the year setting goals; and although we may not accomplish all of them, the MOTIVATION and ACTION to get them accomplished is where the lesson is and where the results are formed.

Everything starts with a VISION or your passion, some people call it a BURNING DESIRE.

Remember, you have the power to change your life!   Every day is a new start, a new beginning.  Let’s end the year strong.  You are in control of what happens today.

Start dreaming about a thriving business, healthy, strong, body, and watch it become your reality. I encourage you to revisit your goals, write them down with a due date, tap into the support system, and turn your dreams into your reality.

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6 Steps to Getting to L.Y.F.E.

You know life can bog you down, you look up and you are simply existing from one day to the next.  Stop existing and start living!  With so much going on at work, at home at the end of the day you find no time for yourself.

If you know me, you know I was on a hamster wheel and one day I decided to Do Me First! Now I teach others how to do the same without feeling guilty. I show you how to:
Get a LYFE
without feeling guilty. The results will actually allow you to love life on a new level. You see when you feel good, it reflects in what you do and how you do it. If you continue to pour into others continuously without refueling, you will hit a wall, you will burn out, and you will lose your passion.

Refueling your body, mind, and spirit is pertinent to your LYFE. Start your transformation with daily routines or rituals whichever you like to call it. This will create consistency.
My morning routine is like this:

I lie still for a few and meditate. I tune out all the thoughts that want to bombard my mind and I meditate even if its only a few minutes.

I drink my morning tonic. This helps my insides to wake up and do their job along with create alkalinity in my system.

I exercise. Exercise has so many benefits. It not only helps you to lose weight but it gives you natural energy, it helps to create mental clarity and focus.

I fuel my body with a green smoothie. The benefits of a green smoothie are multiple, because your smoothie will likely include spinach, kale, or some other leafy green that provides phytonutrients, fiber, and minerals that will help flush toxins from your body.
happy woman juicing OWWN it

Body – Fuel your body with Whole Foods, lean proteins, whole grains, healthy fats and loads of fruits and vegetables.

Mind – Take a minute to shut off the chatter of the world. If you can only get 3 minutes that’s fine. Take time to close your eyes, and practice some deep breathing cycles. Do this a few times a day.

Soul – Take a moment before you go to sleep and reflect on what you are thankful for. Happy people are grateful people. Speak your gratitude out loud, to your higher power, share it with a friend, or simply journal it.
nourish your mind body soul

Why you need to STOP DIETING

I have had my fair share of diets in the past, from cabbage soup to Atkins. I’m not going to say diets don’t work but I am going to say that people look at diets as temporary. They are either getting ready to start a diet or going off a diet. And just like the come and go so do the pounds.

Until I made a serious decision to change my life, then the changes were able to be permanent. Now things are totally different.

I don’t go on diets. I don’t live for cheat days.

I am happy, healthy and full of more energy now than ever before. People can see it and I get questions from people: What size are you? How much weight have you lost? Do you take supplements?

My answers are always the same. I am a size that fits me. I am a healthy weight.  I take a antioxidant multivitamin, and fish oil. I do not take stimulants, or weight loss products.  Nature is my supplement.

The thing is I wanted to do more than lose weight. I had a serious reason well reasons with a capital S… why I wanted to change my life. If you are on a healthy living quest and want to do more than lose weight then stop going on diets. I start my clients with a mental shift here are a few things that you can do today to get started.

  1. Start with Why you want to change your life.
  2. Set realistic goals
  3. Plan a non-food reward
  4. Get an accountability partner.  If you don’t have one I’m available 🙂

believe in yourself

When you look in the mirror what are you saying to yourself?  Don’t believe everything you think about yourself.  When people see you they don’t see you as you do.  Sometimes we can be our worst (inner me) aka enemy/self critic.

Speak positive, motivating words to yourself and be grateful for another day to make changes.

When you start doing this you will notice an internal shift.  I call it transforming from the inside out.  For more transformational tips click here.  If you find any of this beneficial, subscribe.

Share with me your thoughts.  If you would like for me to support you along the way for sustainable, long-term healthy living – that’s great feel free to contact me. Click here to develop your PERSONAL Transformation LYFE is Beautiful Plan today.

Until next time,

Remember, It’s your body, #owwn it with Online Wellness With Nicole

Lack of Sleep Can Stall Your Weightloss

Sleep is so important; as well as rest days being a part of your workout schedule. Your body needs rest to rebuild and replenish. During our sleeping hours is when the body rejuvenates itself.

I’ve heard people say, “I can sleep when I’m dead” or “I can get by on little to no sleep”.

While you may think that to be true, your body will eventually let you know different.

Pay attention to the signs listed in this article you too may be need of a little  shut eye.

Click here to develop your PERSONAL Transformation Plan today.
Until next time, remember It’s your body #OWWN it

The Secret Weapon to Weightloss

Is it Breakfast or Protein that helps you to lose weight or both?

You’ve heard it all your life, “Breakfast is the most important meal of the day.”  Studies show eating a healthy breakfast will improve your concentration and performance as well as your endurance and strength. Miss breakfast and you’ll be hungry by lunch. That may not be true for everyone.

First, let’s talk about starting your day.  I start my morning with a nice glass of lemon water to break my night time fast.  This is a chance for me to hydrate my body, and my organs that have been working all night.

I then meditate/give thanks, followed by some light stretching, maybe some oil pulling. Depending on when I wake up I may or may not have time to eat before I take my children to school.

I generally try to eat something within an hour or two of waking. When I do this along with my morning movements or rituals, it gives my body and (digestive system) as well as my mind time to wake up and focus.

not the breakfast of champions

Breakfast for me is not gulping down coffee, eating a big doughnut to satisfy your sugar needs and rushing to the office.  Breakfast fuels and energizes you as the day wears on.  Below are a few ideas to help you see what you should have for breakfast?

Protein – I include protein in with every meal, even breakfast.  There are many sources of protein vegan and non-vegan.  Adding protein to your meals will help keep you feeling full until the next meal.  Protein also aides your weight-loss effort, by giving you the feeling of satiety, which you feel fuller longer. Here are a few examples of how to make protein part of your day:

Breakfast -A great way to start the day

  • A simple green smoothie with added protein such as chia seeds, almonds, and spinach (2 handfuls), you can add 1 cup of strawberries, and a bananas to sweeten. Pour in 2 cups of water or 1 cup water and 1 cup of almond milk blend and enjoy. I add a scoop of Green Smoothie Girl Protein to my smoothies.
  • Eggs and lean (low sodium turkey) bacon
  • Rolled oatmeal with nuts, dried fruit/raisins, chia seeds, diced apples/bananas
  • If you eat a bowl of fruit add some nuts, chia or hemp seeds for protein to avoid the insulin spike.

LUNCH – Mid-day Boost Your lunch should also include protein.

  • Sandwich on whole wheat, loads of veggies and meat (grilled chicken or fish) here the chicken or fish is the protein.
  • Salad with spinach, romaine or mixed greens tomatoes, carrots, bell peppers, cucumbers you get the idea and this too can include a lean meat or nuts, and dried fruit. If you are vegan you can include some black beans, kidney beans or chick peas. If you are not vegan feel free to add sliced boiled eggs on top. The trick with salads is not to overload them with toppings and dressings. If you don’t pay attention your salad can have as many calories as a big mac, whopper, or latte.
  • Lentil soup is also a great lunch accompanied with a side salad.
  • Tempeh or Tofu is an option. Season them well. Press your tofu, slice it and dress it. Broil it until you notice it starts to crisp. Marinate and sear tempeh for better flavor and texture. Layer your filets onto your salad and enjoy.DINNER – Final Meal of the day  
  • Grilled salmon with quinoa and roasted vegetables
  • Grilled, rotisserie or baked chicken with a nice salad and green beans
  • Black bean burger or turkey burger, baked sweet potato fries, side salad
  • Stir-fry vegetable with lean beef, chicken, or tofu with brown rice SNACKS – 2 a day 
  •   Including protein as part of your snacks, you should easily get in the proper grams of protein to give you enough energy to make it through the day without the dreaded crash. To find out how much protein you should have every day click here
  • Apples, carrots, or celery with almond butter
  • veggies and hummus
  • palm full of nuts/seeds try to keep it to an ounce
  • Air popped popcorn with or without cheese sprinkled on it
  • String cheeseDrinking water throughout the day helps you to flush toxins, feel full and hydrated. Nicole, CHHC
  • Until next time,
  • These are enough ideas to get you started.  You will see if you follow these suggestions, it is easy to get enough protein.

  “It’s time for you to move, realizing that the thing you are seeking is also seeking you.” – Iyanla Vanzant