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Dessert... A la Whole Nikole

5/15/2018

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Quickie post today because when you want dessert... you want it like right now.  AmIrightoramIright???  So without further ado, here is my recipe for a Summerlicious Berry Fruit Salad that can pass as dessert even for someone with a major sweet tooth!  It's my fave summertime treat because it's decadent BUT healthy and so fresh!  Aaaaand it's super easy.

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The Sapp Story: Organic Adaptogenic Hydration

12/16/2017

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I'm always on the lookout for new functional beverages - I don't do the best at drinking regular water, so having tasty and healthy drinks to grab from the fridge helps me keep my hydration on point. Sooooo when I had the opportunity to try Sapp birch water, I jumped on it! Not only is it 100% organic, free of added sugar, and deeeeelicious, but it's full of naturally occurring nutrients and minerals (manganese is the standout) and infused with adaptogenic chaga mushrooms (see: rockstar of the medicinal mushroom world). This bev is definitely going in my regular rotation--read on to learn about how birch water's health benefits, and why chaga 'shrooms should be in YOUR regular rotation.

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Blue Pineapple Digestive Tonic

10/8/2017

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Happy Sunday, beautiful people!!  I'm all about pretty food, and I'm all about supporting optimal digestion.  So obviously I decided to make a gorgeous digestive tonic to start my Sunday right.  Read on for the recipe and alllllll the details on how each ingredient contributes to the tonic.

BUT FIRST:  I haven't been to Costco in a hot minute, and I have to say they have some sweet new offerings.  I was so excited to find not only C2O coconut water, but their 100% organic line!  I drink a loooooot of coconut water, but I'm pretty picky about what kind I drink and where it's sourced from.  I love love love this line of C2O because it's 100% organic and FREE of preservatives and sweeteners.  Boom.  No nasties in my hydration, thank you very much.  It's also sourced from inland freshwater coconuts, which have a naturally sweeter taste than the coastal coconuts (coastal varieties tend to be a little saltier).  Since it's preservative free, you'll find your C2O keepin' it fresh in the cooler section.  Anywaaaayyy I just thought I would share since it's a stellar deal on a product I think is the bees knees.

Okay now for the delicious stuff.  I made my digestive tonic with C2O coconut water for optimal hydration post Sunday morning sweat-sesh, and a few key ingredients to support digestion.  
  • Pineapple: This fine fruit is packed with an enzyme call bromelain, which helps your bod break down proteins into individual amino acids.  Pineapple has also been shown to reduce symptoms of ulcerative colitis and acid reflux, and the high fiber content helps to keep your elimination on the reg.  Studies also show that fruits high in fiber help to prevent colorectal cancer, so bonus!
  • Ginger: The gastroprotective activity of ginger has been well documented and studied.  Since it is highly anti-inflammatory, it can provide powerful support of many inflammatory digestive disorders. Ginger root also contains PREbiotics, a type of plant-based fiber that feeds good bacteria in the digestive tract to help them grow. Last, ginger is amaze at reducing nausea.  If your tummy is feeling unsettled, have some of this drink! (Or make some ginger tea, one of my other fave digestion supporting tonics.
  • Collagen peptides: This super soluble, tasteless collagen has been shown to increase the integrity of the epithelial lining of the gut.  In other words, it helps heal from and prevent what is commonly known as "leaky gut".  The high level of proline and glycine in collagen peptides also helps to support proper stomach acid production.  This is super important, as stomach acid facilitates the proper absorption of nutrients.  When your stomach acid production is on point, you're absorbing more nutrients and your bod is functioning at a higher level.  You can get them in both marine and bovine forms, depending on your dietary preferences.
You guys ready to make this tonic or what!?!

Recipe:
Blue Pineapple Digestive Tonic
 

Ingredients: (serves 2)
  • 16 oz C2O 100% organic coconut water
  • 1 cup organic fresh or frozen pineapple chunks
  • 2 heaping scoops collagen peptides
  • A thumb's length of fresh ginger, peeled
  • Juice from 1 whole organic lemon
  • 1 tsp Blue Majik blue spirulina
How To:
Blend all ingredients together.  Best served over ice with a bamboo straw, obvi.

X's and O's,
Nikole

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Fawen Soupsssssss: Is Souping the New Juicing???

4/9/2017

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Happy Sunday, Friends!  I hope you are all enjoying it as much as I am.  Woke up early this morning, got my sweat on at yoga (first class since surgery WOOT!), did some adulting, met a friend for coffee and Iceland recs (ICELAND!!!! Who's been there??? I want to hear about it!!!), and now I'm reviewing one of my new fave products to get the word out to all of you!  First off, I want to start by saying I will NEVER put my name behind a product that doesn't meet allllllllll of my standards.  I'm super picky about what I recommend to my clients, family, and friends, and it's really important to me that you all know if a product makes it on my page, it's because it's legit S T E L L A R.  That being said, let me introduce you to (drumrolllllllllllll) @fawensoups!
​Pictured above, the Fawen soups come in three fab flavors (all organic!): Broccoli & Cauliflower, Beet & Cabbage, and Sweet Potato & Red Lentil. Besides being delish, what gives Fawen a spot on the list of Whole Nikole approved ish? Let me tell you.
  • The ingredients are organic & 100% vegan (also Paleo!). This is something I never compromise on. If I'm going to buy a packaged product for convenience, I will NOT compromise my ingredient standards! Let's be real here - we all live busy lives, and who the heck has time to home cook every meal? AmIRightorAmIRight??? Buuuuuut, we still shouldn't put crap ingredients in our bods, so it's important to have standards, people. STANDARDS.
  • The veggies used to make the soups are WHOLE VEGGIES - they're never juiced or pressed. Why is this awesome? Because it means the veggies in Fawen not only have the awesome vitamins and minerals of the veggies, but also the F I B E R, so your bod digests them slower and you stay satisfied longer (blood sugar balance, baby). Keeping the fiber also means the soups are lower in sugar (like waaaaay lower), than your average juice. So to answer my title question (Is souping the next juicing???), my answer is a resounding YES.
  • The soups are made with ZERO artificial ingredients, preservatives, or sweeteners. Yeah, this one speaks for itself.
  • The soups are an easy, healthy snack, as they don't have to be refrigerated and are delish straight from the container. Ima say that one more time. They are delish straight from the containerrrrrrrrr. Fa real. This is super stellar for those times when you want to throw something in your bag for an on-the-go snack, have a mid-day work refuel, or munch a post-workout pick-me-up. How many dashes can I use in one paragraph???
  • Fawen values sustainable, environmental practices. This is a big one in my book. This company walks the walk! Fawen maintains a low carbon footprint by sourcing locally from organic farms, which are pesticide and herbicide-free, and their Tetra Pak is eco-friendly, recyclable, and BPA-free. In addition, Tetra Paks are also generally lighter than glass and plastic, which makes Fawen not only easier for you to carry around, but it also requires less fuel to transport and reduces their carbon footprint. Boom.
Let's talk about how I enjoyed my Fawen. I kept it simple with the Broccoli & Cauliflower, warming it in a saucepan and topping with hemp hearts for my breakfast veggie. I used the Beet & Cabbage as a base for a bee pollen infused smoothie (recipe below). The Sweet Potato & Red Lentil didn't make it out of the container - I drank it with an eco-friendly bamboo straw. I have to say, I was particular to the Broccoli & Cauliflower, but all the flavors were super tasty! When you all get some Fawen (you know you wanna), tell me what your fave way to enjoy it is!!! Speaking of having some Fawen in your life, you can buy it in stores in the NYC Metro area (check out their store finder on their website!), or snag some from their website (www.drinkfawen.com) or on Amazon with freeeeeee shipping.

Without further ado, here is your new fave beet based smoothie recipe.

Recipe:
Bee Pollen Infused Fawen Energizer Smooooothie

​Ingredients (serves 2):
  • 1/2 container Fawen Beet & Cabbage (approx. 8 oz)
  • 8 oz unsweetened vanilla nut milk
  • 1 banana, frozen
  • 10 - 15 frozen strawbs (depending on how big they are)
  • 1 Tbsp chia seeds
  • 2 tsp bee pollen for a bonus energy boost (plus a tad additional for a pretty topper)
  • 2 Tbsp. Vital Proteins collagen peptides for gut health support (or equivalent serving protein of choice)

How-To
This one is super complicated. Put everything in your blender and blend. Top with additional bee pollen, eat that ish, and conquer your day. I know, that was hard, huh?

X's and O's.,
Nikole

Follow Fawen on Insta at @fawensoup and sign up for their monthly newsletter on their website to receive exclusive discounts and product updates, fun events, and plant-based living inspiration!
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5 Ways to Hack Your Hangover

1/20/2017

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​As promised, and just in time for your weekend shenanigans, I give you my top 5 hangover hacks. You're welcome.

​​​✨ Numero Uno (we're speaking the Spanish today, mmmk?): Coconut Water
This is an old standby for me (and prob for a lot of you, too!). So why does it work so well? Coconut water is a more effective electrolyte replacement drink than Gatorade, without all the sugars/other crap, and it's better than water at rehydrating your post party bod. Plus, coconut water  is higher in potassium (which alcohol depletes like a champ) than a banana. Boom. To hack your hangover like a pro, though, you want to chug some of this tropical treat (at least 8 oz.!) BEFORE you go to sleep. Obvi if you forget, it will still help first thing in the morning, but I always have the best results when I remember to chug pre-snooze.​  Add a squeeze of lemon for vitamin C and a pinch or two of pink himalayan salt to take this hack next level.

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Layered Rainbow Energy Smoothie

9/11/2016

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I'm going to keep this one short and sweet today because I'm busy praying for Russell Wilson to get it together so I can win my fantasy football matchup this week!!! (SMH)  

This layered smoothie might change your life. FA REAL.  It's packed full of protein, healthy fats, and crazy potent energy boosting amazingness. Yes that is a word;  I use it all the time, mmmk? Also this pic didn't quiiiiiite meet the Whole Nikole standards, but I had to post it anyway because the smoothie was SO DANG GOOD.  

Let's talk about how this jar of awesome will keep you going all morning with sustained energy that won't cause an afternoon crash.


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Fig and Banana Smoothie Bowl (OR How I Eat Dessert for Breakfast)

9/3/2016

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I know you want this in your belly, right?  I KNOW.  But for real, besides being the most decadent smoothie bowl you will ever eat, it's also packed full of nutrients, protein, healthy fats, and fiber to start your day in the best way possible!  Imma tell you all about it, so keep readin'.
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Ridiculously Easy Homemade Strawberry Cashew Milk

7/11/2016

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Strawberry Cashew Milk, non-dairy milk, mylk, cashew, milk alternative
I've had a long love affair with non-dairy milks - I use almond, cashew, and coconut milk on the reg.  And when it comes to nut milks, I reeeeaaaaally try to make my own, since homemade is free of weird preservatives, unnecessary additives, and synthetic vitamins.  Plus, unless you buy the unsweetened version, it's FULL of refined sugars.  Gross. 

You're probably wondering who the eff has time to make their own nut milk. Well, with cashew milk, YOU DO. Yep.  YOU.  I swear this ish is so easy you could do it while Netflix auto-switches between episodes of Orange Is the New Black.  It literally has two steps. 1: Soak nuts.  2: Blend.  No straining required!  Amaze.
Speaking of Orange Is the New Black, I just finished watching the new season, and WTF, Netflix??? How you going to leave us with a cliff hanger like that???  All mayhem is about to break loose and I'M SUPPOSED TO WAIT 'TIL NEXT YEAR TO FIND OUT WHAT HAPPENS???  Also, (*spoiler alert*) I can't beliiiieeeeeve they killed Poussey.  So tragic.  She was one of my fave characters over the years. (Sad cry face) (My computer needs emojis.) (I need a new tv show to watch now, who has suggestions???)

Okay back to ridiculously easy homemade strawberry cashew milk.  I swear, I have a "how-to" and a recipe to share below, but first let's talk about the health benefits of this super creamy amazingness. 
  1. Since our homemade cashew milk is unstrained, it retains all the nutrients and health benefits of the whole cashew.  This is  a MAJOR reason to make your own - the store bought version is basically thickened (and most of the time sweetened) water with a few cashews, and loses almost all of its nutritional value.
  2. Homemade cashew milk is high in protein - with my recipe you will get approximately NINE grams of plant based protein in a 1 cup serving.  Compare this to store bought, which is <1 gram per 1 cup serving!  
  3. Cashews are rich in some very important minerals.  Specifically copper, magnesium, manganese, phosphorus, zinc, and iron. If you want to know more, goooooogle it.  Or you can just take my word that they are stellar minerals and you need them in your life. 
  4. Cashews have a lower fat content and higher protein content than other nuts. The fat they do contain is about 65% derived from oleic acid, a monounsaturated oil with known benefits in protecting against heart disease and cancer.
Fun facts:  Cashews are in the same family as mangoes and pistachios, and are actually the seeds that stick to the bottom of the cashew apple (the fruit of the cashew tree).  Cashew apples are delicacies in Brazil and the Caribbean! 

Recipe (FINALLY, I know.):
Ridiculously Easy Strawberry Cashew Milk


Ingredients:
  • 2.5 cups organic unroasted cashews
  • 5 cups filtered water
  • 1 1/4 cups organic strawberries, hulled
  • 1.5 tsp vanilla
     Optional (pick one):
  • If you like it sweet: 4 medjool dates
  • If you like it salty: 1 tsp pink Himalayan sea salt

The ridiculously easy part:
  • Soak your cashews in filtered water overnight (or for at least 6 hours)
  • Put everything in your Vitamix (or other high powered blender) and blend until creamy and amazing, which takes between 1 and 2 minutes depending on the blender.  
  • I store mine in mason jars, but you can use any airtight container you have on hand. In the fridge, the cashew milk will stay good for up to 5 days.  Just make sure to shake it before you enjoy it!
I've been using mine in chia seed pudding and smoothies, and let's be honest - there's been lots of drinking straight from the jar. Lots.

X's and O's,
Nikole

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What is Holistic Nutrition, Anyway?  Plus Some Ish About Whole Nikole.

7/2/2016

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​Hello Lovelies!!
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I've been doing the Insta/Facebook thing for a couple months now, and I wanted to take a moment to write a about what the heck holistic nutrition is, why I'm so jazzed about it, and how my life led me to create Whole Nikole Nutrition.  

When I was in my early twenties, I began having health issues. After several years (yes - years) of feeling TERRIBLE, countless doctors appointments, and not much relief (let's be honest, really no relief at all), I was a mess. I couldn't digest food, my hormones were crazy imbalanced, I couldn't sleep, and I was tired. ALL. THE. TIME. It was a struggle to get through each and every day without a debilitating stomach issue or literally falling asleep at my desk in the middle of the day. My periods were a joke, either completely absent or coming every 21 days.  My health was pretty close to rock bottom.  Then one day, after yet another disappointing visit to the doc, I hit my tipping point.  I was ready to take matters into my own hands. I began learning about a whole foods approach to health, and simple ways to support digestion and hormone balance through food and herbs. Little by little, I made changes to my lifestyle and my eating habits, and found that every small change led to an improvement in my health. This was the beginning of my love affair with nutrition and what led to my education as a holistic nutrition consultant. I wanted to learn the SCIENCE behind how food affects the body, and share that knowledge with as many people as possible!  A few years ago I went back to school. I became a certified holistic nutrition consultant.  And now I'm here, at your disposal.  Helping people transform their health with holistic nutrition is my absolute passion in life. 

Sooooo what does "holistic" mean, really?  And how does it apply to health and nutrition?  Let's break it down.  
  1. A holistic approach to health emphasizes the importance of the WHOLE person.  Want to kick ass in life? Nutrition, environment, emotions, and lifestyle ALL play a part in our kicking ass capabilities.   Bringing me to No. 2:
  2. Everything is connected!  Did you know that your digestion shuts down when you are stressed???  Or that an overworked liver can cause things like acne, fatigue, and foggy brain???  
  3. We want to find the root cause of a health issue, rather than only masking the related symptoms.  If you want to read more about why treating only symptoms is such an issue in our health care industry, read this awesome blog post by Dr. Mark Hyman.
  4. EVERY, PERSON. IS. DIFFERENT.  We are not clones! One person's liquid gold can be another person's kryptonite. Every person processes food and utilizes nutrients in a unique way based on genetics, biochemical makeup, and environment.  So WHY would we treat each person the same?  A holistic approach places importance on finding what works best for each individual. We're working for BOSS status here, not just basic survival.
  5. Bringing it back to the nutrition aspect, holistic nutrition utilizes a whole foods based approach to health, with targeted herbs and/or supplements to provide optimum support and help you be the most bomb version of yourself possible. Also an important note: my recommendations are SCIENCE based and backed by reputable independent studies.  
  6. Aaaaaaand last but not least - NO DIETS.  These are lifestyle changes, people!  We focus on seasonal, organic, and unprocessed food in its natural state to support the body in the most nutritious way possible.  And we learn together WHY these types of food benefit you the most.  If you want to learn more about how I work with clients to address health issues, check out my Services page.

Due to my own struggles with digestion and hormone balance, I'm particularly specialized in these two areas, but a more comprehensive list of the conditions I can support (and there are many) is located HERE.  

If you have ANY questions about any of this, or just want to reach out and say what's up, please do!  I'd love to connect.  And if we're not linked via social media yet, come find me!  I'm on Instagram and Facebook, sharing some fab recipes and tips for healthy living (and also many, many food pics lol).  Until next time, cheers to striving for boss status and generally kicking ass at life.  Holistically, of course.  X's and O's.

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