What Are You Eating!!?

When you think about the fact that what you are what you eat, you can remember the phrase, “junk in junk out”. In most cases although the food is released, it leaves a souvenir behind.  Over time one may notice constipation,  inflammation and other issues. Why? Because  the food we eat creates our blood.

you are what you eat

Our blood flows through our bodies and feeds our systems,  organs, and glands.  Your body will respond to the quality and types of food you eat.

Anti-inflammatory foods

Just a quick reminder to help you to make wise choices and enjoy the benefits of your food.  Remember:

  • Don’t be fooled by tricky marketing buzzwords: all natural often isn’t, enriched is a poor choice, and fat-free can often cost you, health-wise!
  • Find the ingredients list first! The fewer, the better: Avoid unrecognizable words, and stay away from partially hydrogenated oils and high fructose corn syrup.
  • Then check out the serving size and nutrition facts.
  • Tip: Fiber is our friend, but sugar is not!

New week, New goals.

Until Next time,

Nicole, Your Health and Wellness Coach

Meatloaf Monday

I know it’s usually meatless Monday, but today I’m switching it up, because I have some lean ground turkey I have to use.

I was looking for a way to spice up my meatloaf for dinner and came across this recipe by Jamie Eason. Mini-loafs.  It sounds delicious and everyone will have their own personal meatloaf.





Spinach, Tomato, and Quinoa Breakfast Casserole

Total Time: 40 min.
Prep Time: 15 min.
Cooking Time: 25 min.
Yield: 5 servings

Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
4 cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1. Heat oven to 375° F.
2. Lightly coat 9×12-inch baking dish with spray. Set aside.
3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.
4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Calories in Spinach, Tomato, and Quinoa Breakfast Casserole | BeachbodyBlog.com

meal by beachbody

I have a confession about meal prepping.

Like anyone else I have those days when I just don’t want to be in the kitchen, but there are those days when I get in there I cook more than one meal at a time.  You hear a lot about meal prep Monday, but meal prep can be any day you have the energy.

Meal prep is preparing more than one meal at a time, for whatever reason.  You can prepare 2 or more meals at a time.  Do what suits you.  If your space isn’t adequate for a week’s worth of prep, then shoot for 2 days at a time, or simply prepare you smoothie ingredients or your snacks.  The key is to have something ready for you to grab.  Prepping food allows you to stay on track without giving in to boxed or bagged foods that are always a little too convenient.

My confession about meal prepping is although I package my foods, I don’t eat them in the same containers.  Why?  Because I never liked the taste of microwave food (even when its my own).  I also don’t like the idea of plastic chemicals easing their way into my food.  If you store your food in plastic containers, make sure that they are BPA Free containers.

Meal prep made easy

I usually cook ground turkey or chicken.  I season my meat by adding my no-salt spices, onions, garlic, peppers (dried or fresh) and start cooking.  I clean, de-skin and season my chicken as well.  Sometimes depending on my mood I will take time the day before and marinate my meat.  Last week I had lemon pepper chicken breast using fresh lemon juice instead of store bought seasoning, I also made a taco inspired seasoning using chili powder, paprika, dried onions, a little cayenne pepper and cumin.

While the meats is cooking I also start a few veggies such as broccoli, green beans, or a zucchini, squash medley, if time permits I may sauté some greens as well.  Greens don’t take as long as they did when I was a kid.  My mom would go through an all day process.  We would pick the greens wash the greens and boil them what seems like all day.  Now you can buy the greens already picked, clean them and cook them to a point where they are tender but you have not boiled out all the nutrients.

My family loves brown rice.  I get my rice going in my rice maker and I may make quinoa or couscous as well.

While everything is cooking I get my fridge ready as well as my containers.

When my chicken has cooled off I cut it for salad or dice it into bite sized pieces. Sometimes I place everything in a meal type of container and most times I keep everything separate. When I keep the items separate it allows me some flexibility.

I do my salad the same way.  I chop tomatoes, cucumbers, onions and pack them in separate containers so its ready to go.

In the mornings I usually have a smoothie (click here for more ideas)

Snack is fruit and nuts

Lunch is usually a salad with grilled chicken

Snack 2 is sometimes another smoothie or a small garden salad, or veggies and hummus or peanut butter

Dinner one of my meals.

This works great because it makes me feel organized and my family as well as myself have something that’s ready to go.  Although I heat most of my meals up on the stove or in the oven, it is still quick and easy.

Try making food in advance for a day or so.  Let me know how it goes.

Do you want more ideas, and tips?  Go here: cropped-this-is-your-life-plan-for-success1.jpg Until Next Time, Remember

It’s Your Body (OWWN) it with ~ OnlineWellnessWithNicole

I know you had some ~ if not you should

Now you know the one of the best things about spring and summer is WATERMELON.

little girl with watermelon

How do you feel, when you get the right one. The one with just the right amount of sweetness, because it was perfectly kissed by the sun; with the juices running down you have your own piece of heaven. LOL
Watermelon has some amazing health benefits.


Watermelon is so great for the body especially flushing the kidneys. Try this awesome drink:
4 cups of watermelon
2 cups of water
Juice of a lemon
Juice of a lime
3-5 Mint leaves
Raw honey or steavia to sweeten
Add ice to add extra chill. Blend together (strain if desired) and enjoy

I found a recipe for Watermelon Rind Pickles I have to try. Did you know the rind containing amazing nutrients, unavailable in most fruits, Watermelon rinds are high in L-citruline, which is an amino acid that helps to dilate blood vessels and improve blood circulation. You can easily blend the rind and add to the Watermelon flush recipe above or make Rind Pickles.

watermelon_rind pickles

Until Next time,
Nicole, Your Health and Wellness Coach nicoles selfie march_2015
Go from Blah to Ahh with OnlineWellnessWithNicole
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It’s About Time

Well as promised, here it is….. drum roll please ……

Not now sugar lips (1)

Time to Remove the stimulants and increase your natural Energy
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The greatest medicine of all is teaching people how not to need it. Hippocrates

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