I’ve spoken a lot about meditation and what is has brought me: mindfulness and awareness but I really want to dig  a bit deeper and write a few thoughts I have on the subject. I would love to hear yours as well!

This morning I sat down to do the first day of the 21 Day Oprah & Deepak Meditation Challenge (Join HERE) and the centering thought was “I am fulfilled when I can be who I want to be”. Immediately I thought of the mini meditation challenge I did a couple of weeks ago and we focused on self love and authenticity. The thought fit perfectly for the meditating and thinking I’ve been doing. I just LOVE synchronicitys, don’t you?

Meditation has been a key tool to expressing who I truly am. By taking 20 minutes a day I have been able to stop reacting as much and start thinking and being mindful of my actions that may hurt others, before I actually do them. Mindfulness and awareness are truly the same thing to me in this regard; mindfulness is awareness of my thoughts, my actions, well—my everything. This doesn’t mean I am perfect; please do not think that, I am not, I still have my reactions and overwhelming moments, but not nearly as much. This is why I felt so compelled to share mindfulness in my life coaching journey with others. I want others to feel this sense of awareness in every day life. This is how we will see change over all in our world. Being aware of myself and my short comings, my self limiting beliefs, I can overcome them and pause. I can collect my thoughts. I can stop reacting on fear. I can start reacting with LOVE. This is especially important with my children. I have two young boys and my husband and I are trying to raise them with high emotional intelligence, so lots of empathy teaching happening at the moment! I realized I cannot truly teach my children to be empathetic if I am not practicing this myself, in regards to them and their actions. I cannot expect them to stop yelling and calm down and speak their feelings if I too cannot do the same…

You may wonder how I came up with my coaching programs. The answer? Me. Ha. Literally, everything I have is what I did and do. My limiting beliefs questionnaire, influences, expectations, passions/talents, everything—I journeyed through self-discovery last year (quite intensely) and realized my passion is helping others do the same thing. Throughout my journey to happiness I realized nutrition and mindfulness are some of the most important tools. This is why you can pick up on my passion and excitement here, because it CHANGED my life for the BETTER. I am truly happiest when I am authentic, and I am authentic when I am sharing my thoughts, my beliefs, nutrition, mindfulness and happiness. So thank you for allowing me to share these thoughts with you. I truly love to and I love speaking with you on the phone and facetime. I am  so grateful to have found my true calling in this lifetime.



Nichole Causey

Holistic Wellness Coach

Book your free discovery session HERE


Roasted Garlic Broccoli Quinoa

Throughout my childhood I remember eating “white spaghetti”. It is still a favorite of mine; chopped broccoli, garlic, olive oil and spaghetti noodles with some salt and pepper. Mmm hmm! But lately I’ve been trying to eat less pasta and replace it with more “green light” items such as quinoa. I strive to eat clean 80% of the time and for me, quinoa is a staple! I believe in a green, yellow and red light system of eating which truly helps me stick to my goals of an 80% clean lifestyle.

Tonight I decided to replace the noodles with quinoa and it was as delicious as the usual dish! I was so HAPPY. My sons absolutely loved it as well!



1 cup quinoa

2 heads of broccoli

4 tablespoons cold pressed extra virgin olive oil

1 tablespoon lemon juice

7 garlic cloves

Garlic Powder

Salt & Pepper




Preheat oven to 350 while you’re chopping your broccoli into small, even pieces.Smash and mince 4 garlic cloves. Once done chopping broccoli and garlic, mix together with two tablespoons of EVOO and one tablespoon lemon juice. Cook in the oven for 20-30 minutes. (Mine took about 25 minutes). While the broccoli is roasting, cook quinoa according to package instructions with salt, pepper and the rest of the garlic cloves to your quinoa when cooking it.

Once the broccoli is done cooking, put it and 2 tablespoons of EVOO in a food processor or blender and process until the broccoli is the size you’d like it. I enjoyed mine minced. Add the broccoli to your cooked quinoa and adjust salt and pepper flavors as necessary. You may find another splash of lemon juice is tasty!


Cheers to happy, healthy eating!


Chocolate Quinoa

Quinoa! I’m sure you’ve heard about it before; but did you know it is a seed? It is also gluten free. It’s actually considered to be a close relative to the spinach family. Crazy, right?
One of my obsessions right now is chocolate quinoa in the morning. My kids love it too; which is super great, because hello nutrients! Quinoa is a complete protein. Complete proteins are REQUIRED for every human being. There are 9 essential amino acids (what protein breaks down into) that our body cannot produce so we MUST get this from our food intake! So it is a protein power house; but let’s not forget, it also has a high amount of fiber, omega 3 (think heart healthy) fatty acids, folate and magnesium—this is a small snapshot of the rocking nutrition quinoa has to offer!

So a little FYI about my recipe here…I LOOOOOVE chocolate. I’m talking raw cacao powder here, not the milk sweet chocolate we all grew up on. This can be bitter to some folks. (You know who you are, lol) It doesn’t taste bitter to me anymore because I eat it 24/7. So if you’re just starting on this raw cacao powder journey, start slowly. Taste. Add more. Taste. Add more. Same goes with the honey or maple syrup. This is how I love it and have made it for friends, so tell me what you think if you make it!

Look at your quinoa package before you make it by the way, mine requires 2 cups liquid, 15 minutes simmer after a boil. That’s what the following recipe is based on. Read your directions! It may be different 🙂  ps. Totally forgot I was making it this morning and all the water boiled away, hahaha. Motherhood…oyyyyy!

1 cup quinoa

2 cups non sweetened vanilla almond milk (or non dairy milk)

3-4 tablespoons raw cacao powder (I do 4)

2-3 tablespoons honey or pure maple syrup (being honest, totally do 3. I love honey)

1 teaspoon vanilla extract

Pinch of sea salt
Directions to this chocolate goodness:

In a medium sauce pan, let your 2 cups of non dairy milk come to a boil. Add 1 cup quinoa (if yours is the same as mine! Read your label). Add ONLY 1 tablespoon of raw cacao powder, the 1 teaspoon of vanilla extract and the pinch of sea salt. Let simmer for 15 minutes.

Once done, add the rest of the raw cacao powder and the honey or maple syrup. Best to add small amounts at a time until it’s sweetened to your preference.
If you’re like my husband and I, I add more raw cacao to my bowl and he adds more honey, HA!

Other toppings: granola, fruit, chocolate chips, coconut flakes or perhaps dried fruit! Coconut flakes sound delicious right now. Note: add to grocery list 😂

FYI, I like cooking the quinoa with one tablespoon of the cacao powder because it takes on a rich chocolate taste. If I do not add it, it doesn’t taste as strong as it does when it cooks with the cacao. Quinoa will always take on the flavor of the seasonings or powders you cook it with. So that’s the big secret, cook it with some cacao powder and vanilla milk! I wait to add the rest of the raw cacao powder at the end so I can get the benefits of raw cacao powder without cooking most of those nutrients out 🙂
Cheers to happy, healthy eating & drinking!
With gratitude,


An Attitude of Gratitude Is The Foundation Of Happiness


You’ve heard me say it before; gratitude is everything. You may know it, but do  you understand it? Do you practice it?

I think gratitude is so important because the world gives us what we concentrate on–aka, the law of attraction. The law of attraction doesn’t care if you only speak negatively to yourself and are positive to everyone else; the law of attraction doesn’t know the difference! This is the key to gratitude and abundance. If you’re not grateful for what you have in your current life, chances are you are missing opportunities for growth, expansion and abundance because you’re busy in the wrong state of mind. If you are consistently negative, angry or coming from a victim state of mind, this is what life will hand you because this is what you are attracting. Pause, take a deep breath, think…how do you show up in this world?

Are you a victim? Are you always defensive? Or…Are you a superstar? Do you light up the room?  Does everyone gravitate towards YOU? You know those people who always have a smile on their face, who warm your heart when you see them and provide an instant boost of energy for you?? Have you always wanted to be like them?

Well, do NOT feel shame if you’ve played a victim role, or if you have been defensive. CHANGE. CHANGE RIGHT NOW.  This is your opportunity! Before you read anymore; out-loud or in your head, state 3 things you are grateful for. Become a thriving survivor by being the change you wish to see in the world. 


I am grateful for my sons health and happiness.

I am grateful you are reading this.

I am grateful for my coffee maker and blender.


Start seeking out the positive by starting a gratitude journal. The dollar store has notebooks, or simple printer paper will do. There is literally no excuse, I know people who use their phones as well! It doesn’t matter how you do it, but start writing down what you are grateful for in the PRESENT TENSE.


You know, I’ve noticed a trend among myself and other mothers; especially those who have chosen to stay at home or who have put their life on hold to raise their children. (Which is 99% of mothers, isn’t it?) We tend to become bitter, negative, resentful of others. Mostly our husbands or partners. It is sooooo easy to do. A year ago I sat back and watched my husband leave and go into adulthood everyday and leave me at home with two little boys. See? Doesn’t that statement scream VICTIM? Leave me at home?! It was my choice to stay at home with our kids. Once I shifted and started becoming grateful for everything he does for our family and the amount of work and passion he has I realized  how blessed we truly are. His job no longer became an annoyance to me, I realized how much his partner showed how much he cares about us and our children and I also realized it had been there all along but for 5 years I was in the wrong state of mind. I can tell you, my marriage, my life, my friendships–EVERYTHING—has gotten better. I am not perfect, I am a human being, but 80% of the time I am positive, I am happy. This is a huge improvement for me.

Reach out if you need help! I would love to help you achieve the same things. This is my passion, this is what gives me energy, this is what makes me jump out of bed every morning.

This is all it takes. A small, gentle step for HUGE positive results. Try to start your day out on a positive note by filling up a page or two in your gratitude notebook. I guarantee you will feel better about yourself and your life. After all, it is easy to be grateful and notice these opportunities when we are happy and experiencing abundance–but, it has to start somewhere, doesn’t it? Start now!


Thank you for reading ❤ 🙂





Blog, Recipes

Why Spring Water & Flavored Water Recipes

Spring water, my new love in 2016. This one is a rant post…just a warning 😉

This year my husband and I started watching a few David Wolfe videos through social media (if you know me, you know this sparked an obsession for us, ha) and we noticed he is always drinking water from glass (okay, yeah, we get it, plastic is bad) BUT we also kept hearing him talk about spring water. Again, we knew what spring water was—we thought–until we started researching more. Google it.

Do you know what is in your tap water? Are you ready for this?? Click this link and find out.


PST. Jacksonville readers, see that? One of the WORST waters. WHY IS THIS NOT COMMON KNOWLEDGE?! At least it wasn’t for me!


Have you ever thought about the process tap water endures? Well, let me tell you and open your eyes! Here are the top contaminants in water supplies in our “developed” country: arsenic, fluoride, chlorine, broken down toilet paper and prescription drugs {I know a lot of my readers work HARD to buy antibiotic/hormone free meat—but you’re still getting it in the water supply…}. This is naming a few, really, I went back and deleted a whole paragraph rant here. 😀
**Edited to add: most filters do not remove much of anything….in fact, if you start researching you’ll be startled to know they ADD chemicals to their filters to make the water smell and taste cleaner


Fear not! The one I’ve linked further in the blog post appears to be the best in my research, but I haven’t personally used it yet. I would love to hear your feedback in the comments if you have a great solution!

Anyways! This doesn’t sound like the water I want to drink nor does it sound like the water I want to shower with honestly! Our skin the most absorbent “organ” of our bodies, everything our skin absorbs goes straight into our bloodstream. I work SO hard to ensure my boys are not around toxic chemicals in our household, I work my butt off to make sure they eat a mostly clean and healthy diet free of additives but this? This? Its hard to control their exposure to this.

It is beyond heart breaking and sickening to read water reports, go ahead, read yours…go back up there, click the link 😉

We have installed shower head filters in our house, we drink mountain spring valley water (WHO DELIVER IN GLASS JUGS, BY THE WAY, YESSSSS) and obviously our ultimate dream is to have a hybrid filtration system such as this:


(It not only removes contaminants it also REMINERALIZES the water to act like spring water!!!!  This is a great option for bathing and cleaning water!)

So again, we aren’t perfect. I am not preaching all tap water is bad, if its the only option, yes its better than nothing. Baby steps, prioritize your health and wellness, but for us, water is a biggie so we only drink spring water.

If you can’t justify the cost of spring water; perhaps, a reverse osmosis and adding electrolytes as mentioned below is your best option. But definitely get shower head filters!! 


Spring water…just a FEW benefits because I respect that you do not have all day to read this 😉 ( get some here )

Spring water is pure water, it is not treated (if you get it from the above source anyways) so this is as clean as we can possibly get! You need LESS spring water than tap water eventually because spring water is alive with magnesium, {good} oxygen, natural salt (salt is actually good for you, specifically sea salt, not the table salt we add to everything!) and lots of other minerals.It delivers the oxygen straight to our cells! This means it helps with your endocrine system,  hormones, thyroid function, lungs, free radicals–I can go on and on–literally changes your body. It truly HYDRATES you!! Also, Spring water is alkaline which helps to balance out the highly acidic diet most of us have. Or at least I did, per-enlightenment as my friend Maggie likes to say.  ;p

Yes, reverse osmosis water is a good solution too, if you add electrolytes such as a small amount of sea salt, citrus juice or MSM, it can help. Because, again, this is dead water. We want bio-available (completely absorbable) water.


Guys. I could go on for days. In fact, its taken me 3 days to write this blog post because I have so much to say about water (or lack there of, in our society) but I tried to condense it because it is overwhelming, so I apologize if this post is somewhat scattered and isn’t flowing smoothly. I have to stop editing and post it NOW or I never will, ha!


Here are some fun ideas for you to add to your water: [bonus if you use herbs you grow!]

Lime or Lemon, Basil, Rosemary (this wakes me up in the mornings!)

Lime or Lemon, Rosemary, Mint

Lime or Lemon, Cilantro, Mint

Lime or Lemon, Mint, Green Tea

Cheers to happy, healthy eating AND drinking!


PS: Ma, sorry for always making fun of you and your fancy spring water, you were onto something there… hehehe



Here is where our Spring Water is from:

If you’re in NE FL, send me a message, I can give you the contact info for the company who distributes Mountain Valley Spring Water. They truly are one of the sweetest, most caring companies I’ve ever come into contact with.



Stuffed Sweet Potatoes

It’s Tasty Tuesday!!

Ask my mom and my husband…8 years ago, I could barely scramble eggs. Really all I could make was oodles of noodles and spaghetti with canned sauce. I’ve come a LONG WAY since then. Growing up my grandma always told me she moved in with my grandpa and didn’t know how to scramble eggs. She taught herself everything! I remember admiring her for that but never once did I want to sit in the kitchen with her and watch her or help her cook, instead I enjoyed doing my own thing and eating her delicious foods. I’d love to have some of her cooking and instruction right now! My mom also tried getting me into the kitchen, but I always had other pressing matters, boys or dancing! Ahh the teenage years.
Fast forward and I realize I need to learn to cook something if I am going to survive in adulthood 😂My husband & other family members have been so helpful in showing me a thing or two over the years! Lately I’ve been tackling more plant based recipes and Monday it was Stuffed Sweet Potatoes! They are so good. Do I say that about every recipe I post?? Yeah. It’s true though. It’s always sooooo good!! This recipe serves 4 as a main entree, but you’ll want to include a side or two.
Ingredients: (use organic when possible)
4 small sweet potatoes

2 cups Kale

1 15 oz can black beans
1 avocado

Juice of 1 lime

Lime zest of 1 lime

1 bunch of cilantro

Sea Salt & pepper to taste


Preheat oven to 375 degrees Fahrenheit. Poke sweet potatoes with a fork a few times at the top & place on a cookie sheet with parchment or aluminum foil. Bake for 45-60 minutes.

While that is cooking, put an avocado, cilantro, lime juice, lime zest, salt & pepper into a blender or food processor. This is your yummy sauce! Heat up the blacks beans on your stove and sautée the kale after removing the stems. I chose to sautée the kale in a small amount of water and forgo the oil because I already had enough oil in my diet that day but feel free to use it. Once the sweet potatoes are soft, cut the top and layer with black beans, kale & avocado sauce. If you have left over avocado sauce it is quite delicious on many other things, chips, sandwiches, wraps!! Mmm!
Can you tell our cilantro is growing like crazy?? That’s why I keep making these avocado lime cilantro sauces! Plus I love the combo.

Our 3 year old enjoyed these too!

He was quite upset I didn’t make him a “sweet potato boat”. Lesson learned! 



Zoodles with Avocado, Basil Pesto

We love our spirilizer. We use it for zucchini noodles. Do you have one? What do you make with it?

We eat this about once a week. Sometimes we eat it with marinara instead of vegan pesto. Either way, it’s a huge hit.
Ingredients: {organic when possible}

1 large zucchini 

1 avocado

2 cups basil

6 cloves garlic

1/4 cup olive oil

1/2 cup water

Salt and pepper

1/2 a lime zest

1 lime juiced

SO EASY AND SO QUICK. Make your zoodles. This is from one large zucchini. They make more noodles than you think possible…

Combine all other ingredients into a food processor or blender and there you have it! Your blender/processor may need more water, add small amounts until you reach your desired texture.

I love this recipe because it’s raw, yet, it TRULY doesn’t taste raw or like vegetables. The first time we had it with marinara and I really thought it tasted like regular pasta and noodles!