Bitter is Better….?

So the other day was peach cobbler day and I totally forgot. I used to love me some cobbler. I still do ~ a taste and I’m good.  You see once you really, really make a change, your taste buds your cravings change. 

One trick I use to get rid of my desire to eat sweets is to eat #bitterfoods Now I’ve never been big on candy but baked goods were a different story. 

Did  you know the more bitter foods you eat the less sweets you crave.

What are bitter foods?  I’m glad you asked.


Yep that’s right, enjoy delicious kale, spring mix salads, or grapefruit sprinkled with cinnamon, how about a piece of dark chocolate. 
Bitter foods are great detoxifiers. While they decrease your appetite for sweets they increase your desire to enjoy nutrient dense foods. 
Bitter foods are great for the digestive system.  Close your eyes and picture a lemon.  A nice bright yellow  juicy lemon.  When you peel the lemon you get that citrus burst, you know its a good one.  As the smell emanates, and you anticipate the taste, your mouth begins to water. Feel the saliva as it begins to formulate in your mouth, now taste the lemon, your mouth tightens and you swallow that extra saliva to help tame that bitter/sour taste.  You see when you eat bitter foods, such as a lemon your body creates more saliva which is the first step of the digestive process.  

Grab a bag of spring mix filled with baby kale, arugula, dandelion, spinach and radicchio talk about power. 
You cleanse your blood, liver, get all kind of vitamins and minerals like calcium and magnesium oh and a bit of an energy boost.

Here’s a list of some bitter foods and herbs that aren’t listed above:

Bitter melon – Nettles – dill – Sesame – Horseradish – Watercress – Parsley – Radish – Milk thistle – aloe – Japanese eggplant – Gentian – Cilantro – Turmeric – Fenugreek seeds – Basil – Green tea – red wine

If you’re looking to kick sugar to the curb click here so you can say goodbye to sugar, dairy, and gluten with little to no effort.   I’ll supply you with easy to follow meal plans, and daily tips sent to your inbox to make it easy as possible for you. So easy and delicious you’ll forget you’re cleansing your system.


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

Apple and Butternut Squash Soup


Butternut squash adds creaminess, richness, and fiber to this easy soup recipe.

8 Servings      15 Minutes Prep Time     50 Minutes Cook Time


4 pound butternut squash, cut in half lengthwise, seeds discarded

2 Tbs Extra Virgin Olive Oil

1 medium red onion chopped

5 medium Granny Smith apples, peeled, chopped

4 Cups organic chicken (or vegetable) broth

few slices of fresh ginger, peeled, finely chopped

1/4 tsp ground nutmeg

1 cup nonfat milk (or dairy free)

1 tsp sea salt

1 tsp black pepper

  1. Preheat oven on 400 degrees.   Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
  2. While squash is baking, heat oil in large saucepan over medium-high heat.   Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
  3. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
  4. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside
  5. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
  6. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
  7. Ladle evenly into eight serving bowls.


Time For The Remix

If you have heard of the 21 Day Fix or 21 Day Fix Extreme then let me tell you about our new Remix the Fix.

Two new  30-minute, 21 Day Fix workouts that can only be streamed vial  Beachbody On Demand once you own the amazing 21 Day Fix Extreme. Plus, you’ll also get a NEW 21 Day Fix calendar that incorporates Remix the Fix workouts into your 21 Day Fix schedule.

You will get to experience Cardio Core Fix. This heart-pumping, sweat-dripping, cardio-challenging workout is comprised of eight moves that begin at your core, transitioning to your glutes, hamstrings, quads, shoulders, and arms through the ringer. It’s a full body workout.  While it is not easy, because it is suppose to challenge you, we have a modifier for you to follow as you progress.  This allows the workout to be performed at any level, so you will see the results you desire.

The second workout is titled, “Dirty Dozen”.  If you are familiar with the Dirty 30 from 21 Day Fix, then this is for you!  This workout is packed with twelve total-body moves that will have you feeling stronger and leaner in no time.  Did I mention that this workout is also a calorie burner?  Yep that’s right, this workout is so effective that your body will continue burning calories for several hours you’ve completed it.


If you are ready for some new moves to help you not only keep on losing weight but feeling tone and lean, then head on over to Beachbody On Demand for your two bonus 21 Day Fix workouts. If you don’t have Beachbody On Demand or own the 21 Day Fix program , that’s not a problem.  Just  Click here and we’ll get you all set up in no time.

Now if you want to work off the weight and tone up for the year and receive access to all of Beachbody workouts and these two new Remix the Fix workouts, you have to sign up for Beachbody On Demand! These workouts are not, nor ever will be, available on DVD. So SIGN UP NOW and start reshaping your body ASAP!

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



Benefits of Chlorophyll

Today I drank water and chlorophyll in my cup. 
There are many benefits of chlorophyll
It’s a natural detoxifier, fight cancer, replenish red blood cells, helps to heal wounds,  improves digestion, aids in weight loss, anti-aging effects, improves your skin, and it fights inflammation.

Interesting fact: “chlorophyll molecular structure is similar to hemoglobin which is a critical part of human blood”, according to Organic Facts.