5 Day Refresh A New Approach to Detox

5-days-of-whole-foods-bannerThink You Don’t Need A Detox?

Well, think again.  I wish I could tell you that you don’t but the truth of the matter is that all of us need to detox, 3-4 times a year, but at least once at the least.  Over the years, our environment has gotten increasingly toxic, and we’re ingesting toxins through our water, air, food, cosmetics, and even through our cleaning supplies.  Some things are just out of our control.  Then add in the chemicals that we have in our homes through our clothes, plastics, and electronics, and that means pretty much everyone is carrying a toxic load that is more than your body can handle.

When our bodies get overexposed to toxins, our liver does the best job it can to protect us, and it does this by wrapping toxins in mucous and storing them in fat cells. (Um, yuck.) The problem with that is when we have a toxin stored in our fat, we can’t burn that fat until we release and process that toxin! The reality is that no matter how much you exercise, eat right, and manage your stress, you won’t be able to lose that stubborn fat until you partake in a detox and get rid of those toxins for good.  So this is the first step to taking control of what you can.  It sets the foundation for a healthy lifestyle.

What would you do if you felt better than ever before?

My clients have said that the best thing about following a detox program is that they never realized how bad they were feeling until they started feeling better.  I’ve heard it over and over people are more alert and focused, they sleep better, they have more natural energy, their skin has regained its natural glow and best of all they feel better.  That in addition to losing a few pounds and inches, my friend is priceless.  Are you ready to get a jumpstart and try something different?

Early Bird offer ends on February 16th!

Click here to register today!

A few more details if you’re not quite sure yet… You won’t starve. Pinky swear.

This detox is quick, easy.  Not only will it make a difference but you will feel the difference. Many participants have said that their families have enjoyed the foods not realizing they too were on a detox.  No complaints, who can beat that?!

The fact that this is only 5 days is a big Plus!  A 5-Day detox is much shorter than most programs you’ll find out there.  You’ll have all the done for you materials at your finger tips.

I’ll outline exactly how to prep so you won’t find yourself stuck in the kitchen all week, plus I’ll go over all the detox details.

5-Day Meal Plan
 The meal plan includes recipes that taste amazing and just so happen to boost your body’s natural detox processes.


Daily Handbook Protocol

 A done-for-you daily protocol that spells out exactly what to do and when to do it, so you won’t be wondering what’s next.
  Group Forum
 A group forum where you can connect with me and other participants to get all the support you’ll need to stick with the program to the end.
Dozens of Recipes
Dozens of recipes for breakfast, lunch, dinner, sweet treats and snacks – and ideas on how to tweak them so they meet your own flavor needs. Click here for a few sample recipes. 
Shopping List
A beautiful form so that you can jot down all of the ingredients you’ll need for week based on the recipes that you choose – just hit print and head to the grocery store.
 Supplement Guide
 This guide (including my favorite brands and where you can get them) will give you an overview of supplements so you’ll know which to include and which you can skip.

Eating Out Guide

 With this guide you’ll know exactly what to order if you have a business lunch or dinner with friends.

Deepen Your Detox – Handbook

With this handbook, you can personalize your detox experience and go as deep (or light) as you want.

The Winter 5 Day Detox Virtual Group starts on Thursday, February 16th with a pre-detox training call and the actual 5-day detox will begin on Monday, February 20th.

 All the detox materials, recipes, handouts, an online virtual community, plus tons of loving support from me and bonuses with a total value of $460.

 You’ll get everything listed above for just $97. 




Money back guarantee:

I believe my 5-Day Detox for Beginners will help you feel and look better. If you follow the protocols and you find that doesn’t happen for you, just send an email to within two weeks of signing up and I’ll refund your money within 72 business hours, no questions asked. There’s absolutely no risk – if it doesn’t work, I’ll give you your money back.

Have questions? Great. I’d love to help you figure out if this is the right program for you.

Send me an email at: onlinewellnesswithnicole@gmail.com and I will get back to you within 48 hours.

6 Ways To Kick The Halloween Sugar Binge

Okay Halloween has passed so let’s get over the sugar binge and on to your goals of eating healthy and implementing some form of exercise.  Not just any movement, exercise that will get you results.

This is for you if you’ve been kicking butt with your exercise but the candy got your nutrition off track.  This is the beginning of the holiday season where a lot of temptation will be coming your way.  I have a few tips for you to keep you on track and away from the old plateau.

 2014-10-22 01.47.18

1. Be Sure to Drink Water

Drinking water is an easy way to flush fat and toxins.  A lot of people recommend drinking half your weight in water, but for some that may not be possible.  I say drink at least 8 glasses.  If you don’t like the taste of plain water or lemon water infuse your water with fruit flavors that you enjoy.  Too much water can actually flush out some of the minerals your body needs.  Monitor the color of your urine.


2. Not Watching Your Portions

 Although foods are considered healthy, you don’t want to go overboard.  Eating clean doesn’t mean you are allowed to eat as much as you want when you want.  Pay attention to how much you are eating using our easy portion-control containers .  This will help you to stay on track and to make sure you don’t eat too much!


3. Watch Out For Hidden Sugar

Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings! The average American consumes over 100 pounds of sugar each year, according to the New York Department of Health and Mental Hygiene, and our love affair with sweetness has major health implications. If you’re struggling to kick the habit, rest assured you’re not alone. Princeton researchers found that sugar addiction ignites the same neural pathways as heroin, with lab rats working desperately to satisfy their cravings. Sugar is a generic term used to describe carbohydrates, but complex carbohydrates (e.g., brown rice and whole wheat bread) function differently than simple carbs, such as processed sugar and corn syrup. Consuming simple sugars may contribute to irritability, depression, and intense hunger cravings. Sugar robs the body of nutrition.


The American Heart Association advises no more than six teaspoons of sugar per day for women and no more than nine for men.

Sugar also has many names.  Look for words that end in -ose and ingredients like cane juice, turbinado, dextrin, and malt syrup.

Now we are not saying you can never have sugar.  Enjoying an occasional treat is okay.  There are times when a little added sugar may benefit you, particularly in a well-designed supplement, such as the way it replenishes glycogen in various Beachbody Performance products.


4. Enjoy a Smoothie or Natural Green Juice Daily

Juicing is an easy way to get your daily fruits and vegetables, but that green juice may not be as healthy as you think it is. Most juicers remove the pulp (or fiber) from the fruit. But the fiber in fruits and vegetables is just as important as the vitamins and minerals in the juice: Fiber helps you feel more full and slows down the digestion of the fruit and vegetable sugars, so you don’t get that blood sugar spike.

Juices also lack fat, and fat can help your body absorb key vitamins like A, D, E, and Kmore easily. A smoothie with protein, fiber, and fat is a more balanced option.

4 Common Food Mistakes and How to Avoid Them

5. Eat More Salads

 Unfortunately all salads are not healthy.  Just because you are eating a salad doesn’t mean its conducive to your healthy lifestyle goals.  When dining out, a chicken avocado salad at a popular restaurant chain weighs in at a whopping 1,870 calories. And McDonald’s kale salad is loaded with more calories and sodium than a Double Big Mac.

Why?  It’s usually the salad dressing which can be high in calories.  Most salads also come with additional toppings like cheese, nuts, and candied fruit.

When dining out, ask for the extras on the side.  Be sure to read the fine print before your order, or check the menu online before you go and decide what you want before you get there.

Eating better doesn’t have to be hard — the key is to be mindful of what and how much you’re eating and you’ll be well on your way to crushing that “eat healthy” goal.

6. Do A Reset 

What is a reset?  A reset is a form of cleansing that helps you to break bad habits in a short period of time.  Unlike other cleanses you will not be in the restroom all day.  Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.

If you want to crush the cravings, try a 3 Day Refresh which is an all natural cleanse that wont leave you pooping all day.  This reset will help you get back on track with your nutrition goals.

Thanks for stopping by and remember, It’s Your Body, O.W.N. it!

some information taken from my Beachbody website blog.

5 Reasons To Give Yoga A Try

Multiple Beachbody programs incorporate yoga into their routines and allow you to get just a taste of the benefits yoga can provide to your body.  Beachbody now has an entire program centered around the wonderful way to trim, tone, and get your body in shape fast with Yoga!  Here are a few of the reasons 3 Week Yoga Retreat could be the fitness program you are looking for!


Yoga can be a lifesaver for those who may suffer from debilitating injuries that may keep them from exercising the way they wish. Whether you are in your 20’s, 30’s or 80’s yoga can provide benefits to your body. Yoga releases pressure on joints and muscles, and can help aid in injuries anywhere from knee, shoulder, back, neck, and ankle injuries. After physical exercises or just the grind of a normal workday, using a yoga based exercise program like 3 Week Yoga Retreat will help keep you flexible, functional and most importantly injury free!



Increasing one’s flexibility can be pivotal when trying to improve overall fitness. As you build muscle mass, it is easy to forget how important flexibility can be. You need to remain functional with your new body and take stress off your joints and muscles. It is easy to become focused on your new found love of weight training but increasing your flexibility helps you continue to perform everyday tasks easily.



Stretching and strengthening your core has a massive benefit to your body’s functions and how it works. Yoga can improve how your digestive system and liver, both of which have a large impact on your metabolism perform. In this beginner’s yoga program, you will develop a strong base of poses that will not only benefit your body on the outside but on the inside as well.






A main component of what yoga is centered around is relaxation of the body and mind. By relaxing your body and muscles, stress and pressure can begin to release and you will feel re-energized. Using 3 Week Yoga Retreat can help you feel refreshed and allow you to maintain higher energy levels throughout your day.






Although yoga is typically done with your own body weight, it can still be used to increase your muscle strength. Holding poses for extended periods of time involve isometric contractions in your muscle groups. Yoga poses also ask you to hold the weight of your body in various positions that will strengthen the muscles and help get you stronger.


If you are injured, recovering from an injury ,or dealing with chronic pain you DO NOT want to ignore it. Of course injuries should be evaluated by your healthcare practitioner so start there first. Most injuries can be handled appropriately through modification, adaptation, or alternative forms of exercise such as yoga.

Sometimes movement is the best medicine.If you are dealing with chronic pain you may also want to consider the very real possibility that you inactive lifestyle is causing the chronic pain.  Download this free yoga pose for back pain picture:






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

6 Ways to Burn Fat Without Exercise

Drinking water all day can be boring, but you can give your water a boost by infusing it with fruit or you can simply check out a few options below that won’t leave you feeling guilty.

6 (or more) Drinks To Help You To Lose Weight Naturally

So you know I start my day with Lemon Water.  There are a few ways you can mix it up

Lemon & honey

Lemon, cinnamon and honey

Or try Lime instead of lemon

Raw Apple Cider Vinegar

Lemon, ACV & honey or molasses


Okay so maybe I have more than six LOL.  These are great especially if you are trying to kick caffeine, shed some pounds, or need a pick me up.

1. Green Tea

Green tea is an old faithful favorite.  It not only helps to burn fat, but it also is known as a metabolism booster and full of antioxidants. Great for a mid-day pick me up instead of coffee.  Green tea is known to improve brain function.

2. Oolong Tea

Oolong tea is part of the green tea family, it tells your body to burn fat for energy!  So it is great for weight loss and boosting your metabolism.  It too is great for mental alertness, stabilizing blood sugar and much more.

3. Ginger Tea

Ginger is great for the digestive system and metabolism.  Ginger tea also decreases bloating and is a great natural anti-inflammatory agent.   Add a few slices of lemon or lime for additional flavor.

4. Green Drink

Make your own green drink by blending some of your favorite veggies or add in a fruit for a natural sweetener.  This is a great way to get in a couple of servings of vegetables.  Eating raw allows you to get additional fiber and nutrients that are sometimes removed during the cooking/heating process.

5. Dandelion Tea

A nice smooth tea that is great for the liver, bladder and kidneys.  Not only does dandelion tea aid the digestive system boosting weight loss, it also reduces the risk of urinary tract infections.

Okay so there you have it, alternatives to add to your day while staying on track and decreasing your waistline.Fat Burning Tea


Oh, check out my fitness blog at www.TotalTransformationyou.com
Nicole, Holistic Integrative Nutrition Health Coach, CHHC

Its your body OWWN it

Today is yours, make it great!


Eat More Weigh Less With These Foods

Plant based eating promotes the eating of negative calorie foods.  While these foods are not zero calories, the energy it takes to eat and digest these foods burn the amount of calories they provide.  Let’s talk about what plant based eating is and what it isn’t.
Plant based eating does not mean you have to be vegan.

Eating plant-based foods will allow you to get in more fiber, nutrients, antioxidants, vitamins, and minerals while limiting cancer causing cell damaging toxins, trans-fats, and genetically modified foods.

Plant-based foods create an alkaline state in the body which promotes optimal health, limit inflammation, and reduce risk of cancer causing foods.

Choose to eat these “free” foods for your snacks or enjoy as a complete meal.

You can have a 100 calorie bag of cookies and a 100 calorie apple.  Which is the better choice?

Below I have a list of  Fruits and Vegetables that you can eat more of and weigh less.

Apples, Apricots, Asparagus, Beets, Blackberries, Broccoli, Cabbage, Carrots, Cantaloupes, Cranberries, Cauliflower, Celery, Chicory, Cucumber, Dandelion, Endive, Fennel, Grapefruit, Green beans, Guava, Lemons, Lettuce Limes, Onions, Oranges, Papayas, Peaches, Pineapples, Plums, Prunes, Radish, Raspberries, Spinach, Strawberries, Tangerines, Tomatoes, Turnip, Watermelon, Zucchini.

Season your foods with herbs, not chemical laden, processed seasonings.  Here are some herbs you can add to spice up your foods:

Cayenne, Chili peppers, Cinnamon, Cloves, Coriander/Cilantro, Cumin, Dill, Fennel seeds, Garden cress, Garlic, Ginger, Parsley, Mustard Seeds, Turmeric.

Remember eat alone, blend into a smoothie, a soup, or sauté.  Enjoy these foods along with a form of exercise and you are one your way to looking and feeling 10 years younger.

Until Next Time,