"Foodies on Friday", Recipes, Uncategorized

Foodies On Friday- Farro Salad- YUM-O!

Farro is a grain grown in Italy and has a nutty flavor. Farro can be served hot or cold. This is a great tasty salad you can add to any dinner. Great as a summer side dish for a BBQ too!

1 cup Cooked Farro- Cooled
1 palmful of red onion chopped
1/2 cup craisins
1/2 cup Feta
1/3 cup chopped nuts (I prefer Pine Nuts or Walnuts)
1 cup chopped greens (any greens you have will work)
Mix All Ingredients and Mix Dressing

1/3 cup Good Olive Oil
Juice from one whole lemon
2 tsp Grade B Maple Syrup
2 Cloves pressed Garlic
Dash of pepper, salt, oregano
Whisk and add to Farro mix

Let sit for a few hours.


"Foodies on Friday"

Foodies On Friday- Easy Dinner Wraps EVERYONE will love- Pinky Promise!

I love this recipe for so many reasons. Number 1 is that you don’t have to measure! And another is that you can serve it a few different ways. And the last is this meal is extremely healthy.

Let me share this easy, healthy recipe the entire family can enjoy!

Saute 4 different veggies in a pan with oil.The same pan….don’t dirty more than you have to! Saute until tender. Add taco seasoning. In another pan heat oil and add your protein of choice. Cook until desired. I chose tofu for a meatless dinner.

You can either serve with a grain or with wraps.

Add refried beans and guac! YUM-O!


Recipe:(serves 2-4)
1 container Organic Tofu
1 chopped pepper
1/2 chopped onion
2 cups Broccoli
2 bunches String Beans
Refried Beans (I prefer Amy’s)
Avocados for Guac

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(Oh! And you get healthy at the same time)

"Foodies on Friday"

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.



"Coffee Talk"

“Coffee Talk With G”……. She said She Loves my Nachos? I don’t even cook Nachos!

This is my daughter Nicole, she is subtle as a train-wreck”.

That’s how my mother used to introduce me to people.  Because you never knew what was going to come flying out of my mouth.  It’s me. Don’t try and put me in a box. My dad will kick your ass if you try.  My dear husband sometimes cringes around his family because you never know what’s coming out of my mouth.

It’s not to hurt anyone, I am just real. And 99.9% of the people I am around tell me that’s the one thing they love about me. So, I am not changing my love, sorry.

Plant potatoes- get potatoes. Enter Gianna. She is a mini-me in every sense of the word. We struggle lots but when we are just “US” we crack each other up.  I decided I wanted to ask her a few questions about food, nutrition and do a “lively” as she puts it.

I love how REAL she is. Gianna just answers from her heart. Nothing fake or rehearsed. We have fun and laugh. Not to mention I found out that she likes my Nachos and I don’t even make Nacho’s. WTH?


When it comes to your kids, let them be them. Don’t try and change them. I have to admit that I used to want somethings a bit different. But it’s their journey, I had mine.

Enjoy the video and if you want to follow our Foodies on Friday, subscribe to my YouTube channel or find me on Facebook. YOU DO NOT want to miss this Friday! Links below!







How a fight with my son turned into a life lesson everyone needs!

Hey You!  If you have a white picket fence and don’t mess up with your kids, just click delete! Buh Bye!  But I have to say this one ended up a win. I have been coaching women now for a while but I just started implementing these tips into my families life. Mom Fail! It’s ok, I am a little slow to the show!

Just 2 days ago I was inspired to create a Facebook group that helps people be accountable to get SH*T done. It will be devoted solely to chipping away at your “to do” lists so you can attack your bigger goals!

Crawl, walk, run. That’s how we started. Most of us, anyway. Some may be overachievers early on. Anyway, you can’t get to the big goals until you master and check off the small ones.

I am not a big writer, I feel I am a better story teller. Take a few minutes out of your day and watch because it can be life changing, It was for me.

Here is the link to Join the Free Facebook Group Make Your Move- Set 3 Daily Intentions.


Oh, and if you want some healthy recipes, check out my Youtube channel.


xo, Nicole


Recipes, Uncategorized

4 Tips To End Sugar Cravings

1. Avoid Processed Foods. Here’s the skinny on this one: Food manufacturers spend massive amounts of money on resources on making their foods as “rewarding” as possible to the brain, which leads to over consumption. You know the saying, “You can’t eat just one?” This is true when eating processed foods. It seems as though most of you responded to my blog with sugar cravings as a problem in the evenings. It would be beneficial to you to not eat processed foods after 3pm.
2. Increase your Serotonin. What! Is! That! Serotonin is a neurotransmitter in the body which is thought to be a contributor to feelings of well-being and happiness. How does this relate to my sugar cravings, you ask? Studies have shown when levels of serotonin are elevated, you are less likely to have cravings for sweets. Serotonin can be elevated through exercise, diet and the right sleep schedule.
3. Drink plenty of water. Sometimes we mistake hunger for thirst. So you possibly may be dehydrated! Here’s a great tip for increasing your water AND have your sugar fix: 1. fill a glass with water 2. Squeeze 1/2 fresh lemon in water 3. add a little bit of Stevia. BAM! A refreshing healthy lemonade.
4. Make your plate mainly GREEN! Oh how my kids mock me when they fill their dinner plate. Eating greens helps boost energy and reduce your sugar cravings. What would be better than a huge green salad with a lemon vinaigrette and a large glass of refreshing fresh squeezed lemonade.
Bonus! Adding some protein to your meals also helps curb those cravings. Add some lentils or quinoa to your salad! YUM!
Please leave a comment, go ahead, leave one, let me know if this was helpful!!
Enjoy your week,



Are you stuck?

blog pics
So you are in your daily exercise regimen, feeling great and then all of a sudden you get stuck. Do you think, “where do I go from here” ? I often here this from many clients. Does this sound like you? Do you get bored, hit a plateau or just don’t know what’s the next step? Here are 3 new steps to keep you going.
1. Set a new goal or what I like to call “Create a new Habit”
If your first goal was to exercise 3 times a week maybe add a 4th day. Or if your water intake isn’t so hot, set a goal in ounces to achieve each day. How about your Fit bit? Add more steps. When I hear this from a client I usually ask them what they achieved so far, then we push it a little further. For example, a recent client has been out of the exercise world for a while and her first goal was to just START. Now we are adding a goal of water in ounces each day, increased her Fit bit steps and changed some nutrition. I encourage you to set a new goal and create a new habit.
2. Plateau? Let’s talk nutrition
So you aren’t losing anymore weight and you are stuck. You have hit the PLATEAU. A word we all hate and use so much because we don’t know what to do. If this is you, let’s set a new goal with your nutrition habits. If it’s breakfast I suggest a shake because it’s easy, tasty and realistic for the mom on the go. One step further? Add some wheatgrass, Flaxseed and some fruit. If it’s lunch, add some whole foods. I highly recommend lentils and veggies. They are filling and super good for your body. Snack on nuts, seeds and veggies. Stay away from the crackers.
3. Bored?
So you are doing the same workout day in and day out. It seems like Groundhog Day. It happens all too often, which is why we see all the infomercials for the latest and greatest new exercise fads. They are great but here are a few ideas I recommend.
1. Grab a buddy. There’s nothing better when you don’t feel like going for your jog and you get a text from your running partner and she says “Let’s Go, Its beautiful out!” Yes, it happens to me too!
2. Hire a trainer. Hire a trainer for one session or maybe once a week to keep you accountable until you get in the groove again.
3. Join an online challenge. A great way to stay motivated and meet new people. People like you, who have fitness goals.
*If you like what you saw, please like and share this article. ALSO, if you share this article from my website I will send you my “go to” lunch recipe!
Have an awesome day,
Nicole Naples