Exercise Tips, fitness, Recipes, Uncategorized

I lost 4.6 lbs. in 3 Days

The holidays are great but the weight gain and over eating had to come to an end.  I found myself searching for the kids stocking candy like someone with an addiction looking to get their fix.

I felt gross.

So I decided to to try this 3 Day Refresh to see what all the chatter was about. I am not a “Cleanser” or a ” Detoxer” or a ‘Juicer” but I knew I could handle 3 days to help JUMP START my healthy eating habits again.

I decided to document daily in case it was a success………Well guess what happened? I assume you know since you are reading this far.

Watch my 3 day journey and reach out if you want the same results!

xo, Nicole


Recipes, Uncategorized

Foodies On Friday : Carrot- Seaweed Medley

This is a great little meal when cooking for one. A healthy , fulfilling and very tasty meal.

Carrot – Seaweed Medley

Makes 1 Serving

1/2 tsp. sesame oil

1/4 medium onion, cut into thin slices

1/2 medium carrot, cut into matchstick sized pieces

1/4 medium red bell pepper, cut into 1/2 inch cubes

2 TBSP shelled edamame

2 TBSP seaweed

1/4 cup water

1 Dash  Himalayan salt

1 green onion, thinly sliced

  1. Soak seaweed in cool water for 5 minutes; drain and set aside.
  2. Heat sesame oil in large skillet over medium heat.  Add onion; cook stirring frequently, for 2 minutes.
  3. Add carrots, bell pepper, edamame, seaweed and water.  Bring to a boil.  Reduce heat to maintain a gentle boil; cook, covered, for 5-8 minutes.
  4. Remove Cover. Add Salt; cook 1 minute. Add green onion. Mix Well.

Mangia! (although its not Italian)

Recipes, Uncategorized

My Top 10 Grocery Items and Why



I throw them in my shake every morning. It’s a must.

Here is my recipe:

1 scoop of chocolate Shakeology

10-12 ounces of water

Half handful of frozen strawberries

1/4 banana

2.  Pre-cooked Lentils

This is my “go to” that I can  throw on my salad for extra protein or the lentil-quinoa salad that is my vice.  (I use the 21 day fix containers, so excuse the measurements)

1 yellow of Lentils

1 yellow of quinoa

Palmful of red onion

1/2 green of tomatoes and cukes

1 tsp of sesame seed oil

1/2 squeezed lemon

Dried chickpeas for crunch

Sprinkle Feta

3. Eggs

I always keep them in the house for extra protein. Since I removed red meat and chicken I have trouble fitting in the needed amount of protein in my diet. I usually hard boil some for the week. I will eat them plain or I will toss them in a little of Veganaise with red onion and celery! I also use them for egg whites in the am when I am in the mood.

4.  Amy’s Margarita Pizza

This is a WIN! I usually keep these in my freezer for those busy and hectic days when I can’t seem to get dinner moving. I make a side salad, cook 2 of these and BAM!  A pretty decent dinner without the mom guilt.

5. Black Beans

I usually have at least 2-3 cans hanging around in the pantry.  I add them to a salad for some extra fiber or I make Black Bean Soup which is always a hit….I think because I add chips and sour cream with it. Wink Wink.

6.  Mozzarella

I just can’t live without a caprese salad. A nice beefsteak tomato with a slice of “moo-tza-rell”. I have no words, just Mmmmmm.

7. SkinnyPop (the BIG BAG)

I know that 3 cups is one yellow container when talking about the 21 day fix program. Unfortunately, there have been times when I haven eaten the entire bag in one sitting. Most times, this bag lasts me about 5-6 days. But when I am on a roll…..watch out!

8.  Avocados

Guacamole, sliced on a salad, mixed with my caprese salad, added to the Black Bean soup or just plain. This fruit makes me happy!

9. Strawberries and Pineapple

A longtime friend once served strawberries for dinner and I thought, “that’s genius”. We always just assume that fruit is a breakfast, lunch or snack item. But once I started putting fruit on the table for dinner, I realized that my monsters eat fruit AND veggies. Kill 2 birds with 1 stone. Strawberries and pineapple are usually a hit.

10.  Amy’s California Burger

I love her line of food. I really haven’t found anything she makes that I despise. This burger here is a fav. I add homemade quac, a side salad and I am  in Lunch Heaven!

Recipes, Uncategorized

Black Bean Soup for Foodies on Friday

Black Bean soup because beans DO NOT BELONG in dessert…. See previous posts. LOL


3 cans rinsed Black beans

1/2 onion

3 cloves garlic

1 bell pepper

2 chopped celery stalks

salt, pepper

4 tomatoes

1-2 cups of chicken stock depending on how thick you like your soup

1tsp coriander or to taste

1tsp cumin or to taste

1 can green chiles

2 bay leaves

couple dashes of Hot Sauce

1/2 squeezed lime


Avocados, chips, sour cream, lime wedges, cheese, rice

Saute onion, pepper and garlic in olive oil. Mash or puree one can of beans and 4 tomatoes. Tomatoes can be chopped or pureed depending on your preference.  Once sauteed, add 2 cans of beans, the pureed mix, salt pepper, chicken stock, seasonings, chiles, bay leaves and Hot Sauce to the onion-pepper mix. Simmer 15-20 minutes. Add lime juice and serve! Don’t forget to remove the Bay leaves. Enjoy!

PS- If you decide to puree, your soup will be much thinner, you can always add more beans if needed.



Exercise Tips, fitness, Recipes, Uncategorized

Kid Edition: Foodies On Friday- Ezekiel Pizza

Don’t you love when your monsters can make a meal on their own and it doesn’t consist of Doritos and Cookies?

Would you love if your monsters could make a meal that takes only minutes, isn’t full of junk and they don’t’ have to turn on the oven.

Above is a video that provides you with all of the above.

Ezekial Muffin Pizza

Ezekiel Muffins

Raos Spaghetti Sauce

Organic Mozzarella Cheese

Paper dishes!!!

Line your toaster pan with foil for easy clean up. Place muffin middle side up and place sauce then cheese on top.  (Add other toppings..optional) Toast 2-4 slices for approx. 4 min. or Bake 350 for 4 minutes.

Serve with fruit slices on paper plates and drink in a SOLO cup.

Empower your Monsters…..they’ve got this!

Mangia, Nicole


Recipes, Uncategorized

13 Bean Veggie Dump Soup (Because it’s so easy)

I recently made a post about my Top 8 Items for Post Thanksgiving Detox on Facebook and the response was great. So much in fact, you all wanted a bean soup recipe.

I created this recipe based on the fact the we are all so busy and have limited time to cook, chop and clean up. Look no further!

I call this “13 Bean Veggie Dump Soup”

1 Cup Bobs 13 Bean Soup Mix (I soaked them overnight)

1 Cup Bob’s Veggie Soup Mix

3-5 cups (Or more) Chicken Stock (depending on your favorite consistency)

2-3 Carrots Chopped

3 Celery stalks chopped

Dash Salt

1/2 tsp.pepper

palmful cumin

1/2 tsp. garlic powder

1/2 tsp. onion powder

3 dried Bay leaves

Dump everything in a pot and simmer for 30 minutes. Add more seasonings to taste.  Serve over rice, pasta, quinoa, farro or as is. Remove Bay Leaves.

Mangia, Nicole

fitness, Recipes

Foodies on Friday – Gluten Free Nachos

Foodies on Friday!

Based on Gianna’s Coffee Talk last week, We thought we should make Nachos. If you missed our coffee talk, tune in to my personal Facebook page @:


So, here you go; a healthier version of Nachos. So easy you can make it in less than 15 min.

Gluten Free Nacho Recipe
2 bags of Beanitos Chips
1 can of Amy’s Refried Beans
1 can Green Chiles
1 Bag of Shredded Cheddar Cheese
1 cup pico de galo or MORE if desired
1 chopped Avocado
1/2 cup Sour Cream

Line pan with foil for easy clean up. Pre-heat oven to Broil.
Spread chips over pan. Spread over top; beans, chiles, cheese. Broil for about 10 min or until cheese is melted. Then add pico, avocado and sour cream. Serve and throw away the foil. Bam easy clean up!

PS- As soon as I was done filming, the boys came up and devoured the pan!

Mangia, Nicole