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

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.

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

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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.
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  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.
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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. 
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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.
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 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.
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Eating Out Guide

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

ACT NOW AND RECEIVE A $30 DISCOUNT

YES THAT’S EVERYTHING FOR ONLY $67

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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.

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,

Nicole

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We’re In The Last Quarter – Are you Still In The Game

Online Wellness With Nicole

Can you believe we are in the last quarter of the year! It is time to do whatever it takes to close out the year STRONG!!

Plant Based Health CoachNicole Nunez (2)We spend the beginning of the year setting goals; and although we may not accomplish all of them, the MOTIVATION and ACTION to get them accomplished is where the lesson is and where the results are formed.

Everything starts with a VISION or your passion, some people call it a BURNING DESIRE.

Remember, you have the power to change your life!   Every day is a new start, a new beginning.  Let’s end the year strong.  You are in control of what happens today.

Start dreaming about a thriving business, healthy, strong, body, and watch it become your reality. I encourage you to revisit your goals, write them down with a due date, tap into the support system, and turn your dreams into your reality.

View original post 331 more words

We’re In The Last Quarter – Are you Still In The Game

Can you believe we are in the last quarter of the year! It is time to do whatever it takes to close out the year STRONG!!

Plant Based Health CoachNicole Nunez (2)We spend the beginning of the year setting goals; and although we may not accomplish all of them, the MOTIVATION and ACTION to get them accomplished is where the lesson is and where the results are formed.

Everything starts with a VISION or your passion, some people call it a BURNING DESIRE.

Remember, you have the power to change your life!   Every day is a new start, a new beginning.  Let’s end the year strong.  You are in control of what happens today.

Start dreaming about a thriving business, healthy, strong, body, and watch it become your reality. I encourage you to revisit your goals, write them down with a due date, tap into the support system, and turn your dreams into your reality.

Let’s finish the year STRONG!  Starting November 1st, I am going doing my mind, body, soul detox.  I would love for you to do it with me too.  If you need to clear the brain fog, flatten that belly, remove that spare tire, muffin top or just want to get some of the toxins of life out of your system then this is for you.

nourish your mind body soul

I love using the process of elimination.  As a health coach I have people that want to remove 10 years of bad habits overnight. They want to go cold turkey with everything.  I say, let’s take this one step at a time to create a lifetime of results.  You will find that removing certain foods for a limited time will get you where you want to be and later you can start adding them back into your routine. I recommend finding alternatives for bread, dairy, eggs, white pasta, white flour products, red meat, processed foods, sugars, carbonated drinks. These will sabotage your weight loss/wellness goals.

During this time we will create new daily habits to replace old ones.  Inspire and motive each other to stay on track.  You will be surprised at how easy it can be when you have the proper support. When you have a health coach, a trained accountability partner you will develop a system that is for YOU.

If you would like to take part in my personal 1 on 1 program feel free to click here for more information.  If you want a more do it yourself with a group click here.

You will receive the support you need to reach your goal, learn about detoxing, clean eating, how to remove yo-yo dieting from your life and develop a lifestyle of healthy living.  The confidence you gain will impact areas of your life you haven’t thought of.

I look forward to your transformation.  See you soon,

 Nicole your online wellness coach,

Remember, It’s Your Body OWWN IT!!  Stop by and like my facebook page (*_*)

3 Top Benefits of Seasonally Eating and Why?

Fall signifies transition

Welcome to Autumn/Fall.  I love this time of year.  Fall fashion is the bomb.  You can pull out your boots, layer with nice sweaters…. the options of change are endless.

While the weather is a little cooler, you can enjoy more outdoor activities like a nice evening walk take part in a 5k, 10, half marathons as well as local state and county fairs.  Most of all I love the transition of the trees.  It’s so beautiful to watch nature do what it does.

This is the time of year when we eat less of the cooling foods of summer and transition into more warming foods.  Yes it’s time to pull out the slow cookers.  During the last quarter of the year we transition from salads to soups to help nourish and support the digestive system.

    BENEFITS OF EATING SEASONALLY

Eating seasonally is not a new trend or fad, we’ve been eating seasonally for centuries.  If you’ve grown up with a garden or still have one, you know the benefit of reaping a delicious seasonal harvest.  Foods eaten in season are so full of flavor.

Eating in season encourages people to eat more locally grown fruits and veggies which is great economically for you and the community.  When you eat foods in season you will notice that the items are priced lower during their natural harvest time because there is usually a surplus.

Food lasts longer and has more nutrients.  When your food doesn’t have to be shipped in and has less travel time, that’s a double win for you.  Your food lasts longer and has more nutrients.  Fruits and vegetables lose nutrients by the minute, literally.

One day I bought peaches from a local farmers market and left one out.  I didn’t wash it or anything.  As the day went on you could see the changes.  By day 2 the peach was moldy and oozing, it was terrible.  Now most produce that gets shipped in has been sprayed and treated with pesticides and preservatives to prevent this.  Then you’re faced with the situation of consuming these chemicals.  You can purchase more chemical products to help clean the produce but it just seems like one big vicious cycle.  I have found one that is organic that removes chemicals, waxes and dirt and it helps your produce to last longer.  You can check it out here at eat cleaner

Purchase local fruits and veggies in season, clean and store them so you can enjoy the true flavor of your food packed full of nutrients (not chemicals).

If you want to find out what foods are in season in your neck of the woods go to: sustainabletable.org They have an awesome site where you can put in your state and the month to find out what’s best to eat based on your demographics.

Stay tuned for more details  on seasonal eating.  I am preparing you for my seasonal fall detox with foods program.  If you want to detox but want to do more than drink all your meals then this is for you.  You will learn to expand your palate, eat seasonally, get rid of belly bloat, look and feel great.

Until next time, your partner in sustainable weight-loss

Nicole