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

Make Rest Day Your Best Day

For so long I used to consider myself a high stress person.  I was driven by pressure.  Little did I know this was feeding the growing inflammation in my body.  It started to show up in the form of a migraine headache, then high blood pressure, fatigue and belly fat.  Yes that’s right stress overtime accumulates belly fat as you age due to the production of cortisol.
Now I have come to enjoy my rest day. Our body needs time to reboot and refresh.  Muscle grow and our minds are replenished on rest day.  But if we keep going and going and going like the energizer bunny we will eventually burn out.  Over the years I have learned to allow myself time to wind down and replenish.  Now it has become a part of my daily lifestyle.  A lifestyle where I have incorporated daily practices that allows me to stay in balance. 
Now don’t get me wrong every now and then I get out of balance ~ like a couple of weeks ago.  I noticed I started to have road rage lol.  It was actually kind of funny because my children would laugh at me and the things I was saying.  Although we laughed about it,  I said you know what I want to set a good example because road rage can become a serious issue; and at the same time it made me realize I was out of balance.  I had to check myself and pay attention to what was throwing me off balance and rectify the situation.  Now all is well and I am not complaining about all the crazy drivers on the road.
Do you actually take time to allow your body to rest, to reboot, refresh so it can rebuild?  If you don’t you should. 

What are you doing that causes stress on your body?

Excessive exercise
Always over thinking/planning
Over extending yourself ~ rushing from one thing to the next
Road rage
Over worked
Financial stress
Relationship stress

Things to do to allow the body to reboot:

Get some sleep
Go for a casual walk in a nature setting if possible
Light stretching
Massage therapy
Enjoy a nutrient dense meal
Read a book
Take a nice relaxing bath

Take some time to pay attention to your triggers.  Try to find 5 minutes a day to practice one of these tips to help you regain your balance and limit your stress.  Now it doesn’t mean to sit around and do nothing.  You can be productive without being stressed.


Until Next Time

Gratitude Day 8 – 30 Days of Thankfulness

I’m a grateful for being able to turn what looks like a disadvantage into an advantage.  Do you allow things that seem as though they should depress you to bring you down or do you use them to fuel you, to ignite a fire inside of you and move your forward?

Your outcome is all in your perception.  You’ve heard the old sayings, your thoughts become your beliefs as well as your thoughts are things.

If you think you can_onilnewellnesswithnicole_blog_photo

When you are going through something focus on the positive outcome.  I know its hard sometimes, but celebrate the success, the victory IN ADVANCE! Surround yourself around people, pictures, things that motivate you.  Listen to things that empower you.

Take small steps every day that will move you forward.  These small steps every day will add up over time.  Stop looking back…. you’re not going that way.  🙂  Looking back is used after you have made it so you can give thanks for how far you’ve come, as a reminder of where you don’t want to be, as motivation.  Looking back is not to sit in a pity party.

When my body was full of pain and inflammation I decided to get out of my situation.  I would walk down the street just a few houses every day.  After walking down the street only a few houses, I was able to make it to the corner, then around the block, then a mile, then a 5k every day!

I don’t know your situation but you can overcome it if you really want to.  Change starts with your mind followed by action.

I don’t have a lot of photos when I was at a painful phase of my life.  I was embarrassed, depressed and just wanted to be alone.  My friend asked me to take a photo and this is the only 1 I have when I had to use a walker.


I am thankful for filling my body with foods as close to nature as possible, for being able to get up and move every day even if only for a few minutes.   For tips on how to get started on transforming your body from the inside out click here

I would love to hear from you, you can email me at onlinewellnesswithnicole@gmail.com or comment.

Lose 5 Pounds in A Week!!! BACK to the Basics

LOSE 5 POUNDS IN A WEEK!  I have seen this everywhere.  While losing 5 pounds in a week is aggressive and exciting, it is not something that can be maintained long term.  These ads are plastered for you to buy a weight loss product.  What if I told you I can show you how to lose 5 pounds in one week with food, not a weight loss product/supplement?  Would you want to find out how?  Of course.


You see I want to show you how to lose weight and keep it off.  I want you to share it with your friends and family.  My goal is to help 1,000 families to leave a legacy of healthy living and we can do it one pound at a time, reversing one diagnosis at a time.

Weight loss is more than a quick 5 pounds.  Its about developing a healthy relationship with food, knowing your triggers, and how to make educated swaps and changes.  It’s not about deprivation, buying products that when you stop taking them the pounds pack on and bring a few pound friends along.

If you have been following me for a while you know I had a back surgery that failed, well I don’t know if I should say it failed, because after the surgery and still in pain, I was informed that I would need another surgery due to another herniated disc.  Why didn’t they fix it when they went in the first time you’re wondering?  I don’t know why, I keep asking the same question.

But anyway, let me stay on track,  my back problems opened the door to a whole new way of life for me.  After getting tired of medicating the problem not resolving the problem I took my body, my life into my own hands.  I researched, went back to school, and I got healthy.

My body was full of inflammation.  Inflammation comes in different forms.  Have you ever had a migraine headache, allergies, skin breakouts in the form of rashes/hives, high blood pressure, aching joints, or fatigue?  These are all signs of inflammation.   Inflammation can turn into chronic inflammation known as heart disease, diabetes, Rheumatoid arthritis, IBS, MS, cancer and other auto immune diseases.

Well this week I had a flare up in my back and let me tell you the ish was terrible.  I was in so much pain I couldn’t walk.  To be honest although I was in a lot of pain, I welcomed the transition.  I know I sound crazy but hear me out.  It allowed me to go back to the basics.  I may never be completely pain free but my back pain has been a blessing in disguise.  It allows me to help others while helping myself.  It allows me to reflect and be grateful.  It reminds me of how far I’ve come.  It has allowed me to slow down and pay attention.  While resting my back I have had such a productive week.  I have so many goodies coming up I just want to share it all at once.L

What does this have to do with losing 5 pounds in a week, you ask?  Everything.  I want you to go back to the beginning with me.  The beginning when I focused on getting rid of the pain and I got rid of the weight.  What a great side effect right! 🙂  I don’t know how much weight you want to lose, (feel free to share it with me) but I do want to  help you.  I want us to be a team.  I want you to go back to the beginning and let’s walk step by step through this process.  Some people have lost more than five pounds and some people noticed more inches lost either way its a winning situation.

If you want to get the details simply click on the get started now button and next week we will begin.  You will receive tips, motivation, and encouragement along the way.


Overtime you will notice a difference from the inside out.  At one point my heart was functioning at 35%  today I am at 70%.  I can’t guarantee the same results for everyone, but I do know if you are ready, willing and able to follow the plan, do the work and ask questions I’m sure your experience will be very positive.

Disclaimer: I am a certified health coach not a doctor, so do not in anyway take the information I share as medical advice.

Until next time,

Nicole ~ Your LYFE is Beautiful Health Coach

Remember, Its your body OWWN it!

onlinewellness logo

Lose Weight With This Fat Burning Fruit

We are getting ready for a Clean Eating Challenge this month where I will share tips that helped me to lose weight without exercising.  Now don’t get me wrong I love exercising but there was a time when I could barely move and I knew I had to transform my body from the inside out. Click here to take part in the Challenge.   This month I will be sharing small sustainable tips that can help you not just temporarily lose weight but to keep the weight off.  Besides when you lose something you usually go back and look for it and we are not trying to look for the weight we lost we want to get rid of it 😉  We will be eating more fruits and vegetables of course along with other delicious foods.  Here is one of my favorite fruits that helps to keep off the pounds.

Cherries always remind me of being a kid.  I remember climbing in our neighbors tress and picking cherries.  Oh my goodness they taste so delicious.  I remember it like yesterday.  Spring time is a great time to enjoy some delicious cherries.  We just ate them because they were good not realizing how good they are for you.

Did you know a cup of cherries are less than 100 calories and packed with 3 grams of fiber.  You can cook with cherries, eat them as they are, or juice them. Cherries are low on the glycemic index with a score of 22.   Here are a few benefits you can reap when eating cherries:

Cherries automatically make you slow down and enjoy them because you don’t want to swallow the pit.  Yes slowing down to actually chew and taste your food helps you to lose weight.

Cherries are a great anti-inflammatory food, they help fight free radical cells, help you to sleep better, they are good for your eyes and much more.

Benefits of Cherries

Choose your snacks wisely and Remember, you are what you eat.

Until next time,

Nicole – It’s Your Body, #OWWN it! #OnlineWellnessWithNicole

Oh remember to stop by and Join me this month for a Refresh, Renew, Rejuvenate Clean Eating Challenge  Go to my Facebook page at: Totaltransformtionyou for daily tips to help you stay on track and Stay Sexy This Summer and don’t forget to LIKE THE PAGE!

Let’s chat – https://https://onlinewellnesswithnicole.acuityscheduling.com/

Why Should You Listen to Your Gut?

Let’s talk about your stomach.  We are always taking about getting rid of the muffin top, spare tire but let’s talk about what’s going on inside of the gut.  The stomach is known as your second brain.  That’s why you hear people say, “Listen to your gut”.

Most of your health issues, can be managed when you pay attention to what goes into your stomach.  So many times we focus on the outer appearance of our bodies when we need to take an interest on the inside.  Getting rid of that gut may be easier than those dreaded sit-ups.  Let’s start with getting some balance.  When you learn how to eat in a way that helps your digestion system to function properly you will notice weight loss happens without a whole lot of effort.  You will also notice better skin and reduced stomach issues.

If your immune system is compromised from a lack of good bacteria then you may want to add in more good bacteria.  We all need a healthy gut if we want optimal health and sustained weight loss.  Eating this way will help you to remove the bloating and gain your sexy 😉

Did you know that your liver gets 70 percent of its blood flow from your intestines, so it’s natural they would share more than just oxygenated blood. It is believed that the transfer of gut bacteria to the liver could be responsible for chronic(non-alcohol related) liver disease.

Try one of these recipes.  They are great if you know you haven’t been taking a probiotic and want to add some good bacteria while removing the bad bacteria.

Ingredients:  1/2 cup of unsweetened coconut milk – 1/2 cup coconut milk kefir –  1 orange (peeled) –  1 carrot (peeled) –  1 tbsp. of Omega Fish Oil –  1 tbsp. chia seeds
1 tsp maca (optional) –  add cinnamon, sweeten with raw honey, a date or fig to sweeten.
Place all the ingredients and blend until smooth.  Depending on how you like the consistency, you may  add more coconut milk.

kombucha smoothie

Kombucha Green Tea Smoothie.

Ingredients: 16 oz chilled raw kombucha tea –  4 oz spinach – 4 oz kale
1 bananas (frozen optional) –  1 mango (frozen optional) –  1 cup pineapple (frozen optional) –  1/4 cup diced and pitted dates –  2 tablespoons coconut oil (or olive oil)
2 scoops of pea protein –  1 teaspoon macca powder –  1 cup of ice (optional)

Blend thoroughly.  This kombucha tea is a fermented tea that contains helpful bacteria and yeast.  (available on amazon or at your local health store.)

The combination of greens, fruits, and vegetable based proteins make the Probiotic Protein Green Smoothie a staple drink for the fully health-conscious active individual as well as the fitness-driven, full-tilt athlete.*


delicious salmon and asparagus

Ingredients: ¾ to 1 lb wild salmon – 2 large handfuls of asparagus – Drizzle of walnut (or olive) oil -1 Tbsp dill – 2 Tbsp balsamic vinegar – Sea salt and black pepper to taste
Remove tough ends of the asparagus. Lay two fairly large rectangles of parchment out and divide the asparagus between the two. Drizzle with oil and add sea salt black pepper. Cut the salmon fillet into two pieces and drizzle with the balsamic and then add the dill.
Place a salmon piece on each asparagus stack and add a tiny splash of oil. Roll the parchment up and fold into packages, placing on a baking sheet. Preheat the oven to 375° or if you’re making these ahead of time, keep them in the fridge until ready to eat. Place the baking sheet in the oven and set a timer for 20 minutes. Do not open the packages while they’re cooking.

Enjoy and until next time,

Take charge of your body and #OWWN it!!!

*informational sources: totaltransforamtionu and veganovercomer.com