Archive for November, 2009

Holiday Workshop Series!

Enjoy the holidays this year with more energy and less weight gain, by participating in the “Holiday Blast-Off Challenge.” This is a four-session nutrition-based approach to stress and weight management. In addition to the seasonal weight gain, which is five pounds for the average person, this four-week program is designed to help you increase your energy, stay in control, and build your immune system. It includes information on basic nutrition and eating for optimum health, as well as personalized meal plans and suggested holiday recipes for both large and small gatherings.

Snacks and recipes will be provided each session.

DECEMBER 2nd 6-8pm
DECEMBER 9th 6-7:30 pm
DECEMBER 16th 6-7:30 pm
DECEMBER 21st 6-7:30pm

Register with a friend and receive $10 off.
Investment: $100

Location: Wood Palace Kitchens – 7 Mills St., Middleboro

To Register: Leave your name, email, and phone number at or 508-813-9282.


Leave a Comment

How to NOT cook a Turkey…

On 1530 am Hometown Talk Radio this past Monday, I was a guest and had a caller inquire about cooking a Turkey overnight in her family traditions. The US Department of Agriculture doesn’t really recommend low temperatures for cooking poultry. It increases the risk of food poisoning particularly to individuals who are very young, very old, or ill. The Dept. of Agriculture recommends a safe cooking temperature of 325 degrees.

Turkey Roasted Overnight:
Lots of us have recipes from our mothers and grandmothers that call for roasting the turkey overnight at a temperature ranging from 200 to 250 degrees F. This is unsafe. The lowest recommended oven temperature for roasting a turkey is 325 degrees F. Once again, the long slow cooking is an ideal breeding ground for bacteria. And if the turkey is stuffed the danger is even greater.

If you would like to still cook your Turkey overnight follow the following 3 steps:

1. Thaw Correctly. You can eliminate some of the risks of turkey baked in the oven overnight by first defrosting it the safest way – namely in the refrigerator. It’s true this takes more time, but you’re far less likely to have any bacterial growth. It takes one day of thawing for each 4-5 pounds of breast.
-Note that if you’re only cooking a breast, some people say you can put it in the oven while it’s still frozen and start cooking. Generally, though, the results of freezer-to-oven roasting are not as satisfying and there’s a greater risk that you will undercook the meat.

2. Don’t Stuff It. The second safety tip for when you cook turkey overnight is NOT stuffing it. Most turkey breasts are difficult to stuff because of how they’re cut anyway. But you might be tempted to stuff a whole turkey. Don’t! Prepare your dressing separately and just add some juices to it when you warm it up. It will be just as tasty!

3. Start it High. Third, you can put the turkey in a 350 degree oven for 45 minutes to an hour before turning down the oven for slow cooking a turkey overnight. This will help kill some potential bacteria.

Leave a Comment


Go to the website below to calculate your Thanksgiving calories:

Tips for this Thanksgiving:
1. Eat Breakfast
2. Take a morning walk for a blessing for the whole day
3. Bring a vegetable dish low-cal option to your table
4. Take a walk after dinner with friends and family
5. Make a exercise plan for Friday, Saturday and Sunday

Yours in good health,

Leave a Comment

Day 1 –


I ate this right before leaving for the airport


Carrots and Rice Crackers are in my bag for the trip

Leave a Comment

My Trip to Italy

I will be leaving for ITALY in a couple hours. This week one of my clients mentioned that I should blog my food and trip, so here we go.

There are always challenges that come with traveling, especially if you’re trying to practice healthy, mindful eating habits. I have to say the most beneficial thing to do is PLAN. Many of my clients this week have asked me, “So, are you going to practice what you preach miss Nicole?”

The anwer is simple. Yes, because it is the only way I manage my own health and weight. For this trip particularly, I have decided to focus on my immature photography skills. I bought a new camera to pursue my new passion and plan to have this trip revolve around lots and lots of pictures. Don’t get me wrong, I am excited about some Mediteranean cuisine. I have made a plan to chose mostly fish and explore the vegetables the different cities have to offer. Below are some of my other tips for traveling:

My travel snack for the airport and plane:
Soy Crisps and Baby Carrots
Tip: Plain or sea salt flavor soy crisps. Try to buy
organic baby carrots if available. The nonorganic
might have been soaked in chlorine before packaged.
Eat them together at the same time for a delicious

Eat breakfast everyday with a Protein and Fiber. It’s a great idea to find things to keep in your hotel room.

When eating out, order grilled fish and vegetables.

Bring your food journal.

Move at least 30 minutes per day.

Have Protein and fiber snacks throughout the day and before going out for dinner.

Leave a Comment

Oracle Cards

Sometimes I use Oracle Cards at the end of my session with clients. Most times the card chosen, significantly applies to my client and ends up being a fabulous way to end a session. Recently, this one was taken out of the deck. I can’t describe how meaningful it was for me to read it and for my client to have it to focus on after our visit. I hope you have a meaningful day!

The Answer is Simple:

The ego looks backward and wallows in regret; the Spirit looks forward with excitement and wonder. The ego looks down and sees few options; the Spirit looks up and perceives endless possibilities. The ego looks for problems and views itself as a victim; the Spirit seeks out solutions and sees itself as a genius.

Your Spirit wants you to look up and behold your wonderful life ahead. The past is over, and there’s only learning to gain from it. The future isn’t yet decided and is open to becoming whatever you desire. Look with optimism and enthusiasm at the wonderful possibilities that lie ahead. There’s nothing blocking you except the ego habit of limiting your own view. Glance up and you’ll see doors opening to you. You’re free from the past, so don’t look back anymore. Peer ahead with the light heart of your Spirit. You’ll be delighted by what you see.

Leave a Comment

Test Your Metabolism…

Bodygem 4

The BodyGem device is a handheld indirect calorimeter that determines resting metabolic rate (RMR) from measured oxygen consumption. RMR makes up approximately 65-75% of individuals daily energy expenditure.

Indirect calorimetry is considered the gold standard for assessing RMR and is recommended when clinicians develop adult and pediatric weight management nutritional plans.

SPECIAL: $50 ($65 value)

Fasting for at least 4 hours
No caffeine for at least 4 hours
No strenuous exercise for at least 4 hours
Water is encouraged

Leave a Comment

Older Posts »