NLS nutrition & wellness

08/13/2025

The Power of One Simple Question

“How can I start supporting my body and mind?”

It’s a question that invites curiosity, not pressure.

Too often, we think improving our health means a complete life overhaul—strict plans, rigid routines, and a never-ending to-do list. But real, sustainable change starts with simplicity.

When you focus on one small, doable action, you create space for consistency… and consistency is where transformation happens.

Supporting your body and mind might be as simple as:
• Adding a handful of greens to your lunch
• Taking five deep breaths before your next meeting
• Stepping outside for a few minutes of fresh air
• Turning off your phone 30 minutes before bed

You don’t have to do everything. You just have to start with something.

So today, ask yourself:
👉 What’s one simple step I can take to support my body and mind—right now?

Your health journey doesn’t need to be complicated. It just needs to begin.

🫶🏻Want to start supporting your body and mind through small sustainable changes but stuck where to start? Let’s chat! DM me to book a free 30 minute call to get started on YOUR wellness journey.

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

07/23/2025

✨Why NEAT Movement Matters More Than You Think

You’ve probably heard the phrase “sitting is the new smoking.” It might sound extreme—but the science backs it up.

Most of us spend the majority of our day sitting—at a desk, in the car, or on the couch. Even if you get in a workout, it may not be enough to undo the damage of being sedentary for hours on end.

That’s where NEAT comes in.

NEAT (Non-Exercise Activity Thermogenesis) is all the movement you do outside of structured workouts—things like walking the dog, folding laundry, gardening, fidgeting, or taking the stairs instead of the elevator. These seemingly small activities add up and play a huge role in:

✅ Maintaining a healthy weight
✅ Supporting your metabolism
✅ Improving circulation
✅ Reducing stiffness and joint pain
✅ Lowering risk for chronic diseases like heart disease, diabetes, and even certain cancers

NEAT can account for hundreds of extra calories burned per day—without a single trip to the gym.

Why Sitting All Day is Harmful-
Extended sitting slows circulation, tightens hips and hamstrings, weakens core and glute muscles, and increases insulin resistance. Over time, this can lead to:

🚫 Poor posture
🚫 Increased inflammation
🚫 Higher risk of chronic illness
🚫 Decreased energy levels and mental clarity

NEAT Movement Recommendations:
Here’s how to get more movement into your day:

🔹 Set a timer to stand and stretch every 30-60 minutes
🔹 Take short walking breaks—5-10 minutes every hour
🔹 Pace while on phone calls
🔹 Do a few bodyweight squats or calf raises during TV commercials
🔹 Park farther away, take stairs when you can
🔹 Invest in a standing desk or try walking meetings

Daily movement doesn’t have to be intense—but it does have to be consistent. NEAT is one of the most underrated tools for long-term health, metabolism, and vitality.

💪🏼Let’s start moving more, not just in the gym—but in every moment of the day!

07/15/2025

In my coaching, we start with the foundation.

I know how tempting it is to jump into a new diet or intense workout and hope for quick results. But real, lasting change doesn’t come from shortcuts.

Inside my nutrition and wellness programs, and when I train women 1:1, we start where it matters most:
✔️ Nourishing your body with real nutrient dense whole foods
✔️ Building sustainable, realistic habits
✔️ Moving in a way that supports your body—to build a strong foundation
✔️ Prioritizing rest, recovery & mindset

When your foundation is strong, everything else becomes easier to build.

Ready to create real change? Let’s start at the root. 💪🏼✨

07/02/2025

🇺🇸🎆 Healthy 4th of July-Inspired Recipes to Light Up Your Celebration! 🎆🇺🇸

This Independence Day, you can celebrate with delicious and nourishing food that honors the holiday without leaving you feeling sluggish afterward! Whether you’re hosting, attending a BBQ, or just enjoying a laid-back day with family, these healthy recipes are perfect for your 4th of July table 🇺🇸

Have a safe, sunny, and satisfying 4th! 💙❤️🤍

06/20/2025

☀️ Happy Summer! ☀️
Today is the official start to Summer!
There’s just something about this season—the sunshine, the energy and the fresh start it offers!

If you’ve been craving a reset, a shift in habits, or just a little more you time, my Kickstart to Summer Reset is exactly that.

This program isn’t about extremes or restrictions. It’s about:
✨ Fueling your body with real, balanced meals
✨ Moving with intention (and joy!)
✨ Shifting your mindset to feel confident, strong & in control
✨ Building sustainable routines that actually fit your life

Whether you’re beach-bound, backyard grilling, or juggling all the summer chaos, this reset will help you stay grounded and energized, without the all-or-nothing mentality.

Let’s make this summer your healthiest and happiest yet.

🌞 Ready to jump in? Let’s reset, recharge, and feel amazing!

https://www.mealgarden.com/market/mp-subscribe/ifeaa/SummerReset/

Ready to Reset Your Body and Mind in just 7 Days?Say hello to my Kickstart to Summer Reset Program- the perfect way to refresh your routine, eating habits, shed bloat and feel strong, energized and confident as summer kicks off!7-Day Program Includes:-A Simple, delicious 7-day meal plan -A complete....

06/10/2025

🌞 Healthy Summer Habits WITHOUT the Restriction 🌴

Ladies, summer doesn’t have to mean “starting over in September.” You can enjoy the season and still feel great in your body—with zero guilt and zero crash diets. Here are a few gentle, sustainable ways to stay on track without sacrificing the fun:

✅ 1. Anchor Your Day with a Nourishing Meal
Start your morning with protein, fiber, and color (think eggs + avocado toast + berries). It sets the tone and helps curb cravings all day long.

💧 2. Hydrate Like It’s Your Job
Heat, travel, and cocktails can leave you depleted. Keep a water bottle with you, and aim to drink before you feel thirsty.

🚶🏽‍♀️ 3. Move with Intention
You don’t need an hour in the gym. A walk with the kids, a 20-minute strength circuit, or a quick stretch counts. Do what feels good, not punishing.

🧠 4. Ditch the All-or-Nothing Mindset
One indulgent meal doesn’t “ruin” anything. Flexibility is what makes habits stick. Balance isn’t perfection—it’s consistency over time.

🧘🏽‍♀️ 5. Make Space for Mental Wellness
Unplug. Breathe. Say no when you need to. Summer is for you too—not just your schedule, your kids, or your to-do list.

What’s a goal you have this summer? Drop a comment 👇

05/21/2025

✨ Ready to reset your routine and feel your best this summer? ✨
I created the Kickstart to Summer Reset as a simple, supportive way for women to reconnect with healthy habits without the overwhelm. 🌿

This 7-day reset includes:
✅ A balanced 7-day meal plan with grocery shopping list (real food, nothing fancy or restrictive)
✅ Articles to help you reset your mindset and support your body
✅ 5 bonus recipes you’ll want on repeat all summer long

Whether you’re feeling stuck,or just want a fresh approach to your nutrition, this is for YOU. 💛

👉 Note: This is not a personalized program and is intended for general wellness guidance. Always check with a healthcare provider before starting any new nutrition or fitness routine.

Ready to Reset Your Body and Mind in just 7 Days?Say hello to my Kickstart to Summer Reset Program- the perfect way to refresh your routine, eating habits, shed bloat and feel strong, energized and confident as summer kicks off!7-Day Program Includes:-A Simple, delicious 7-day meal plan -A complete....

05/11/2025

Happy Mother’s Day to all the strong, beautiful, and resilient moms out there — especially the ones who are doing all the things with love (and maybe a little caffeine)!

I know firsthand that motherhood is a wild mix of chaos, joy, sacrifice, and the deepest love imaginable. Some days we feel like superheroes, other days it feels a bit more chaotic.But through it all, we show up.

So here’s to the moms holding it down at home, at work, and everywhere in between. You are seen. You are appreciated. And you are doing an amazing job!

Sending love and gratitude to all the incredible mamas today — enjoy your day, you’ve more than earned it!

05/08/2025

May is Women’s Health Month — Let’s Prioritize YOU!

At NLS Nutrition & Wellness, I believe every woman deserves to feel strong, supported, and seen — not just this month, but all year long.

Women’s Health Month is a time to pause and reflect on the unique health challenges women face across every stage of life: balancing careers, families, caregiving, hormonal shifts, mental health, and more. It’s also a time to remind ourselves that self-care is not selfish — it’s essential.

Here’s how you can honor your health this month:
✔ Schedule your annual check-ups — your well visit, mammogram, and any overdue screenings.
✔ Nourish your body with balanced, nutrient-dense foods that fuel energy and hormone health.
✔ Move daily — whether it’s strength training, walking, yoga, or dancing, your body thrives on movement.
✔ Prioritize rest and stress management — burnout isn’t a badge of honor.
✔ Connect with your support system — friends, family, or professionals who lift you up.

At NLS Nutrition & Wellness, I’m here to guide you with personalized nutrition and wellness plans designed for your unique body, goals, and season of life. Let’s make May a month of empowerment, education, and action — because when women thrive, families and communities thrive too.

You are worth the time, the care, and the investment.
Let’s make your health a priority — together.

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

04/30/2025

Ladies, Let’s Talk About Fiber—And Why You Probably Need More of It 🥑🥦🍐

Fiber might not be the most focused on part of your diet, but it’s a total game-changer for women’s health. From digestive support to heart protection, even hormonal health, getting enough fiber can make a huge difference in how you feel and function every day.

Here’s why fiber deserves a large portion of your plate:

1. It keeps things moving.
Constipation is more common in women—especially during hormonal shifts like pregnancy, menopause, or around your cycle. Fiber helps regulate digestion and keeps your gut healthy and regular.

2. It supports weight management.
Fiber fills you up and slows digestion, which helps curb cravings and overeating. That’s a powerful ally if you’re trying to lose weight or simply maintain a healthy balance.

3. It’s heart-healthy.
Soluble fiber (found in oats, beans, apples, and flaxseed) helps lower LDL (“bad”) cholesterol. A high-fiber diet is also linked to a lower risk of heart disease, which is the #1 killer of women.

4. It supports blood sugar stability.
Fiber helps slow the absorption of sugar, keeping blood sugar levels more stable—an especially important benefit for women with PCOS, insulin resistance, or Type 2 diabetes.

5. It may reduce risk of certain cancers.
Studies show that high fiber intake is linked to a lower risk of colorectal and breast cancer.

How much do women need?
Women should aim for at least 25-30 grams of fiber a day—but most of us fall way short. Start by adding fiber-rich foods like berries, lentils, leafy greens, chia seeds, and whole grains. And don’t forget to drink more water as you increase your fiber intake!

🥦Fiber isn’t just about digestion—it’s about protecting your whole body. And it’s one of the simplest ways to level up your nutrition.

04/22/2025

Ladies, let’s talk MUSCLE ➡️ The organ of Longevity 💪🏼

As we get older, we naturally start to lose muscle mass (yep, it starts in our 30s!). And unless we intentionally work to maintain it, we can lose up to 8% each decade—and even faster after menopause.

But here’s the thing: muscle is essential for aging well. It’s not just about how we look—it’s about how we live.

Here’s why building and maintaining muscle is so important:
• It boosts your metabolism, making it easier to manage weight (even as hormones shift).
• It protects your joints and helps reduce common pain in areas like the knees, hips, and back.
• It keeps your bones strong and helps prevent osteoporosis.
• It supports your balance and independence—so you can keep doing the things you love without limitations.
• And it’s a huge mental health booster—confidence, energy, and stress relief included.

Bottom line: Muscle is your superpower as you age.

You don’t have to be a bodybuilder. You just have to start. Grab those dumbbells, use your bodyweight, move with intention. Your future self will thank you.

04/15/2025

Eat to Support Your Body’s Natural Detox Process

Forget the juice cleanses and extreme detox diets—your body already has a built-in detox system made up of your liver, kidneys, digestive tract, lungs, and skin. The best way to support this system? Through nourishing, whole foods.

Here are a few ways to eat in support of your body’s natural detox:

1. Hydration is Non-Negotiable
Water helps flush toxins through the kidneys and supports digestion. Aim for at least half your body weight in ounces each day, and add lemon or cucumber slices for a gentle boost.

2. Prioritize Fiber
Soluble and insoluble fiber (found in fruits, vegetables, legumes, and whole grains) helps “sweep” the digestive tract and supports regular bowel movements—an essential part of detoxification.

3. Load Up on Cruciferous Veggies
Broccoli, cauliflower, Brussels sprouts, and kale contain compounds that support liver detox enzymes. Roast them, toss them in salads, or blend them into smoothies.

4. Include Antioxidant-Rich Foods
Berries, leafy greens, beets, and green tea help neutralize free radicals and reduce oxidative stress, giving your detox organs a break.

5. Limit Processed Foods & Sugar
Ultra-processed foods can burden the liver and create inflammation. Stick to whole, minimally processed foods whenever possible.

6. Don’t Fear Healthy Fats
Omega-3s (found in salmon, walnuts, flaxseed) support the liver and reduce inflammation, helping your body process toxins more efficiently.

7. Support Your Gut
Fermented foods like yogurt, sauerkraut, kimchi, and kefir nourish your gut bacteria, which play a role in how well your body eliminates waste.

No quick fixes, no magic potions—just real food doing what it’s meant to do.
Eat well, hydrate, move your body, and trust your system.

Your body knows what to do. You just have to give it the right tools.