Remember This When Dining Out

Many times of the year that eating out happens more often and the holidays is definitely one of those times. Without a doubt, there are family and friends that you will want to spend time with, and that means eating at a restaurant.

When you are out are you more inclined to eat more or drink more? The odds are that you do!

Here are a few tricks that will help you stay the course and stick to your health and fitness goals.

Tip 1

Arrive on time. If you get there early, someone will suggest you have a drink before dinner.    Just because you are eating healthy doesn’t mean you have to stop enjoying the things you like.  Having a drink is fine as long as you keep it to a minimum.  Remember alcohol is filled with empty calories, lead to poor sleep , and also known to increased food consumption.  When you have one, there is more temptation to continue.

Tip 2

Alcoholic drinks served in tall thinner glasses rather than short full glasses tend to limit the amount you drink. Research shows this to be true which can allow some room for you to eat other things while you are out.

Tip 3

Water, water, water! Drink more water instead of taking more and more bites after you are full.  Take time to hydrate have a glass of water (with or without lemon)

Tip 4

Avoid the bread and order veggies or protein as an appetizer.  Bread can be eaten, but research suggests that eating bread after your main course is better for you. Snacking before the meal makes you want to keep eating it. Don’t fill up on the bread!

Tip 5

Wait until everyone has their food to start eating. This is both polite and beneficial. The longer you are at the table, the more you are inclined to consume.

Tip 6

Order first and order what your mind tells you that is best for you. Waiting for others to order or even asking will promote the idea of switching what you want. Narrow in on a good dinner choice that is in alignment with your goals.  Try to choose meals that aren’t covered in gravy and sauces, or deep fried.

Making smart choices during the dinner will allow you to have some room for dessert. Better yet, how about sharing dessert with others. What a fun idea!

Wear something sexy, not too stretchy.  No one wants to ruin a great look with a bloated belly lol.

Get up and do your workout the next day.  Trust me you will feel better about any choices that you made.

I hope these few easy to do tips help you when dining out during the holidays.

Until Next Time,

Nicole, your healthy lifestyle coach

Do This As Soon As You Wake Up

Whether its simply improving your health (which leads to lasting weight loss) or you’re just trying to lose weight, its the consistency that makes the difference.

Before you drink coffee or tea, start your morning with at least 20 ounces of water.  Work your way up to a liter (33 ounces)  You can boost your water with lemon/ginger/cayenne/raw apple cider vinegar/cucumber/cinnamon. You choose. Just get in the habit.  Here’s an easy reminder: Hydrate before you caffeinate.

Hydrate your system first thing in the morning helps to support your organs after a long night of sleep.  This is one of my power habits.  Power habits are my small steps that lead to big results.  You can do it!



Are You Consistent Enough

Day 9 – 30 of Thankfulness I’m glad I made a commitment to myself and my family to take care of myself everyday so I can take care of them. This commitment has trained my mind to get up with a positive mind, to exercise and to eat foods that fuel my body.

How committed are you to your goals? You said you want certain outcomes,  you have dreams, but what are you doing to achieve them?

Commit to being consistent. Start with something easy.  If eating healthy is your goal, start incorporating a green smoothie or a meal replacement beverage into your day. If you don’t like those eat a salad with lunch and dinner.

Get up and move a few extra minutes a day. I had a client (who is a nurse) tell me she gets plenty of exercise, because she walks 5 miles a day at work. What she doesn’t realize is that her body is used to that and it has become comfortable. She needs to do something extra like 10 minutes of H.I.I.T. moves, or an extra mile with intensity.


Small changes over time will yield you big results. You don’t have to try everything at once.  Cold turkey can be overwhelming and set you up for failure.

Commit to staying away from fast food, whether you walk in or drive. I always tell my clients, if it’s from a drive-thru, it’s not for you.


Write down a few things you can change. Post it up where you can see it. Finally, take action.

Nicole , your healthy transition partner

P.S. I have a 21 day private challenge group starting. If you are looking for meal suggestions, fitness, support, motivation and access to a certified health coach then look no further. Contact me at for more details

Post your commitment use hash tag#itsyourbodyowwnit 

I look forward to your success

Watch “Orange is the New Fit! Episode 2 – Guilty as Charged” on YouTube

I am so excited to have been chosen to take part in Tiffany Rothe’s new fitness video series.  If you’ve been following me for a while, you know I stumbled upon Tiffany’s workouts when I was at my worst.  I found her workouts after a failed back surgery. I could barely stand and would do them sitting down.  I had a desire to change and determination.  I created  my own meal plans that helped me lose over 50 pounds. 70 pounds later, I became a certified integrative nutrition health coach. Now I show, help and motivate others to make a transformation in their lives.  Because one plan doesn’t work for everyone, I have studied over 100 eating modalities, as well as becoming a detox specialist.

What you eat is 80% of your healthy lifestyle equation.  Whether you are trying to lose weight,  sustain your weight,  or eliminate a challenging health condition.  Fitness is 10% and hormones/genes are the other 10%.

Find a fitness routine that keeps you engaged, and rotates your level of fitness.  Don’t give up.  Find a partner, and make it fun.  Give Tiffany’s workouts a try she includes all of the above.

Watch the video and guess which one is me and comment below.

New Year, New You Now Let’s Look Good Naked

People always ask me what diet is it?  It's not a diet, it's a lifestyle and it starts in the kitchen. Let me start off by saying Kudos to you if you have started a healthy eating lifestyle this year, this month or this week; hell today.  Just get started.  Now with Valentine's Weekend here you may be saying I'll start Monday.  That's fine, the main thing is to get started.

Looking good naked starts in the kitchen

after valentines day
followed with various types of fitness such as walking.  Yep you don’t have to exercise for hours.  But one thing I know for sure is, “abs are made in the kitchen”.  If you’re like I once was, I couldn’t work out.  I had to eat healthy.  I’m not a fan of following fad diets and products, but if that works for you that’s fine.

Here are a few foods that you should incorporate into your eating habits to help you along the way.

                                                 G-BOMBS and more

I’m a student of Dr. Joel Fuhrman who coined the terms GBOMBS and SUPERFOODS GBOMBS are an easy way to remember basic “super foods”.   The term Super foods is really a marketing term.  Because these foods are nutrient dense, meaning they are filled with vitamins and minerals which people contribute to natural weight loss as well as healing their bodies, they have been termed as such.  So to help you remember we will call them GBOMBS.

Greens – We all know we should eat green leafy vegetables.  Salads and green smoothies are more than spinach and lettuce.  Incorporate other greens mixed baby greens, arugula, cabbage, beet greens, chard, bok choy, collards, mustard, dandelion, kale and more.  These greens have so many minerals and nutrients.

Beans Need another way to get more minerals into your life.  Beans are an excellent way to get more copper, calcium, zinc, iron, vitamin B Beans are an excellent source of protein.   They fight off various diseases such as heart disease, diabetes, and colorectal cancer.

Onions – The anti-inflammatory chemical in onions, called quercetin, can help ease discomfort from arthritis, and quercetin’s beneficial properties have been associated with a lower risk of cancer, heart disease, diabetes and a stronger immune system.  Also included in the onion family would be garlic.  Yummy.

Mushrooms – Get ready for this list: Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, with barely any sodium, a great meat substitute and yet they carry a wealth of selenium, potassium, riboflavin, niacin and vitamin D. Mushrooms are also hearty and filling so they can help you control your weight without compromising taste. And they’re a rich source of umami, the fifth basic taste after sweet, salty, bitter and sour. They can help simple dishes come alive.

 BERRIES – Easy and delicious a treat with an awesome load of antioxidants and nutrients.  These wonderful berries (strawberries, blue berries, pomegranates and black berries) are known to prevent inflammation, with cancer fighting properties.  Pomegranates are known to enhance the cardiovascular system.

SEEDS – my favorite snack, but be careful although they are a healthy source of fat, they are still fattening.  Seeds and nuts are natures form of a healthy fat loaded with Omega 3’s fatty acids which are a great benefit to our brain and heart health and great for lowering cholesterol.  Flaxseed (which can serve as an egg substitute) is known to fight off breast cancer.  I add a scoop of ground flaxseed to my smoothies.  Again consume seeds in moderation.  

A few extras you should know about.  Everyone is on the Kale kick.  Life is more than Kale.  

Cauliflower Great raw or cooked – steamed, or roasted cauliflower is a great oldie with many nutritional values.  Cauliflower in the broccoli family contains cancer fighting sulfur compounds.  Cauliflower also has the ability to strengthen bone tissue and blood vessels.  You can steam it and make cauli-rice or you can make cauliflower pizza crust.  Click here for the recipe.

Apples – Another favorite.  I love to grab one and go.  If you are busy running errands, or travel, stock up on the apples.  Apples contain quercetin, an antioxidant that may reduce your risk of lung cancer, are high in fiber and are known to help the body lose belly fat.  Apples and a tablespoon of almond butter = double superfood snack.

Green Tea – Is known to reduce the risks of cancer according to the Journal of the National Cancer Institute.  The study found that certain compounds found in green tea tended to inhibit the growth of cancer cells. Green tea is also known to reduce (LDL) cholesterol levels and increase the ratio of (HDL) levels.  The Chinese also believe that green tea is an effective remedy for rheumatoid arthritis, disease, and certain immune deficiencies.  I like Organo Gold Green Tea because it is infused with reishi mushroom another super food.  If you would like more information, click here.

Valentine’s Day is definitely a day of sweets.  I am celebrating my wedding anniversary and will be starting a detox on Monday.  If you would like to clean your system, get rid of the belly bloat, remove the sugar from your system, detox with me.  Detoxing isn’t about being in the gym all day, or the bathroom.
Detox from the chemicals in prepackaged foods naturally with foods you purchase from the grocery store.  We will enjoy clean whole foods.  No special teas, shakes or wraps.  Just you, me, and a new way of eating incorporating GBOMBS and Superfoods.
If you are ready for a change, ready to stop calorie counting, and ready to look good naked then click here and lets get started.  This is not a diet, its an introduction to a healthy eating lifestyle that has helped me to lose over 60 pounds, no more high blood pressure and to feel better when traditional medicine couldn’t help me.

Your health is worth it – Get started

Do you know the easiest way to get your  G-BOMBS in every day?


Until next time, 
Make it a great day, its yours
Nicole, CHHC, Detox Specialist
Integrative Nutrition Health Coach

Now and Laters for Breakfast ~ Easy Ideas in 5 minutes

Mornings have a way of getting away from you.  Here are a few quick and easy ideas to get your day started right.

Oatmeal – Steel Cut, or rolled oats are quick and easy.  Simmer on the stove for a few minutes and give it a boost by adding some chopped nuts, chia seeds, a few pieces of apple, half a banana with almond milk and sprinkle some cinnamon (and nutmeg optional) on top.  I call it my chunky monkey oatmeal.  I eat this on days I work out or if I know I’m having a busy morning.

Old faithful Eggs and low sodium turkey bacon.  Scrambled or boiled.  If you have time add some veggies.  Boil a few extras and have them as a snack later.

Last but not least ~ a delicious morning smoothie.  A great way to get at least 5 servings of fruits and vegetables in.  Why not make a big batch so you can have two.  Remember Now & Laters when we were kids?  Well that’s what you can do with your smoothies have one now and have one for later.  Pack it in an airtight container and put in a cooler or fridge until snack or lunch time.

Planning is key when eating healthy.  You don’t have to sit alone or starve.  If the gang is going out for lunch call ahead or go online and check the menu.  Remember to stay in line with your goals.  If all else fails go for the salad (without all the extra toppings)  or the light menu, your body will thank you.

Just wanted to share a few quick tips, remember its your body OWWN it.

Ta-ta for now,