https://www.nicolebenter.com/tips daily 0.75 2020-03-30 https://www.nicolebenter.com/tips/optimal-eating monthly 0.5 2020-01-23 https://www.nicolebenter.com/tips/optimize-your-movement monthly 0.5 2020-01-23 https://www.nicolebenter.com/tips/2019/3/11/zrmanja-falls-croatia-f3exm-7zj9k monthly 0.5 2020-01-23 https://www.nicolebenter.com/tips/2019/3/11/ahi-point-wa-2xhzd-mrtfs monthly 0.5 2020-03-10 https://www.nicolebenter.com/tips/tag/movement monthly 0.5 https://www.nicolebenter.com/about daily 0.75 2020-10-21 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585254312352-C2SX919CUVHRJSSYVEV0/nicole_benter_profile+.jpg About - Nicole Benter Nicole is a lifelong learner, devoted Optimizer, focused on turning theory into practice, and helping others to do the same. Nicole is a lover of the wild - wild places, wild hearts, courageous acts. She’s an adventurer, a devoted wife, and a passionate mother of two young girls. Jumping in alpine lakes, back-country skiing, biking, and soaking in nature makes her heart sing. Nicole’s extensive experience includes working as a coach, mentor, women's adventure and personal growth trip leader, Senior Program Director at Sierra Business Council, Sustainability Specialist for Patagonia, Teacher (outdoors and public school), and now she’s a Chief Optimizer, focused on love, gratitude, and implementing practical tools. She has a proven track record of helping people understand and reach their goals. Nicole is a compassionate listener, innovative facilitator, and inspirational guide. She loves, loves, loves teaching and inspiring others to realize their potential. Let’s do this! https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1584922013161-8DGNCT5KN3PX5FUIEFVX/IMG_2769.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583790334592-11IBWRZQHFY15FUPGOWX/BSEs_Me_Nicole_Benter.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583803708875-7LXR6HQSK0C5O3VVHNL4/IMG_6978.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583803766850-XVZ6SFVSMYWIESZOZIGP/IMG_0052.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583804371350-TPP6LTFC62HTO5II7YJ0/nicole.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583804561384-0TL8RGQ8M9XQ10DAHYCL/IMG_0220.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583804625569-C6CE0L9TREHS2DV9KBLN/IMG_9512.jpg About https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1584921931010-18ERCTCBM0OTPDD6OJQ4/Emerald+Bay+Nicole+Benter+2020.JPG About https://www.nicolebenter.com/contact daily 0.75 2020-03-30 https://www.nicolebenter.com/home daily 1.0 2025-06-03 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1625788997564-D1V56E0LEFQSWZPIZ9PZ/Bridge+House+Pic.png Home - Women’s Retreat Weekend Join us for a weekend of yoga, meditation, movement, optimal living workshops, connection with nature, self, other inspiring women, and nourishing meals all while staying in peaceful river-side cottages. https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585586613080-DBBP2X9BX4HWURLJKSRB/happy+white+dress+nicole+benter.jpg Home - Women - Become Your Radiant Best Self Move quicker towards fully becoming the person you want to be. Let me give you the tools, inspiration, and accountability to make it happen! You may feel that your life is good, but you know it could be even better and there are some dreams you’re not quite realizing. It is time to align and embody your potential! https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1591831546760-AS9Q964OOKO4BGMUNS0G/Teen+Mentor+Nicole+Benter.jpeg Home - Coaching and Mentoring Teens A safe place for teens to express their needs and thrive Teenagers greatly benefit from having a non-parental caring adult. And adventure is bonus! We meet outdoors, and partake in an adventure such as a hike, lake plunge, SUP, etc. We easily discuss life - it’s challenges, ups and downs, social and/or academic pressures, setting and realizing goals - and set up for success so your teen can thrive and become the amazing person she is meant to be! https://www.nicolebenter.com/womens-retreat daily 0.75 2023-10-04 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1625872338844-GMKTAJL05VH5ROQ5PB8N/eating+unsplash+nicole+benter.jpg Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1625872400322-AE4YQHJZSTYNARSXMZO6/Bridge+House+Pic.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1625872549388-9DHF3GPVYO08PIJYE6RR/3+women-unsplash.jpg Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1626567074844-SJU22LERJK134OJ15KXQ/Shari_yoga_river.jpeg Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1626572571389-LYODQ8OHWM90UKUDERMF/ssl+cr+bedroom.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1626572755984-TO2E05V7FASVAP4B6OOB/chakra.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/20dd04a3-1c12-4ceb-b069-1da39e9fa03b/ssl+lots+river+cabin.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/fb313dea-71af-407e-a461-42f4d381d22b/SSL+creekside+c.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/ceccb802-a929-4a23-818d-09afa4e6e68f/ssl+resort.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/b2a5bca1-66c6-4c86-857f-e253b48f8dc3/SSL+bnb+bedroom+w+view.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/01d4f942-03f5-49f4-84f7-44f8e4556c71/ssl+resort+from+afar.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/247f2897-e6ff-4eed-9fdb-caaf4198b66c/ssl+carpe+diem.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/45009548-968f-4985-b2c6-9e6e3ee62c70/Bridge+House+Pic.png Womens Retreat https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/0e41c844-99e8-4e1e-8834-83662edc29b7/SSL+Chairs+.png Womens Retreat https://www.nicolebenter.com/get-started daily 0.75 2020-06-10 https://www.nicolebenter.com/get-started/p/octretreat monthly 0.5 2021-07-09 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1625845456274-NLV9TXF1DW2T3G352JMX/smaller%252Bssl%252Briver%252Band%252Bcabin.jpg Get Started - Women's Retreat - Oct. 2021 https://www.nicolebenter.com/get-started/p/teen-mentoringcoaching-outdoor-adventure monthly 0.5 2020-06-10 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1591832064576-AWQJMIC98IO9V0SY9BZR/nathan-dumlao-HKZPcz4Jpm8-unsplash.jpg Get Started - Teen Mentoring/Coaching + Outdoor Adventure https://www.nicolebenter.com/get-started/p/optimize-your-life-4-month-package-8-sessions monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1583104189253-EXYEN7NH7NBVEFQD456T/dancing+thriving+nicole+benter.jpg Get Started - Optimize Your Life, 1-on-1 Coaching https://www.nicolebenter.com/get-started/p/eat-by-choice monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1579819029506-QHJU2HSIKFG3NIH9TC3O/eating+unsplash+nicole+benter.jpg Get Started - Eat By Choice https://www.nicolebenter.com/recipes daily 0.75 2020-04-16 https://www.nicolebenter.com/recipes/oat-cashew-muffins monthly 0.5 2020-10-22 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1587059715741-6X4WIPHJCXV847299VD6/Oat+muffins.jpg Recipes - Oat Cashew Muffins - Oat Cashew Muffins - In Blender, No Bowl! Ingredients: 3 cups rolled oats 3/4 cup raw cashews 1/4 cup unrefined sugar 1/2 t. salt 1½ t. baking soda 1 t. vanilla extract 3 Tablespoons maple syrup 2 cups water Handful of chopped dates and/or slivered almonds (optional) Instructions: Preheat oven to 375 degrees F. Add all ingredients to a blender and puree until mostly smooth and no large pieces of nuts remain. Optional if you like more texture: stir in a handful of chopped dates or slivered almonds, etc. I also like to blend in a handful of chopped carrots or half a zucchini - if you do this then add less water. Fill 12 muffin tins (greased) to the brim. Or make mini muffins and bake for 5 fewer minutes. Bake for 22 minutes or until a toothpick comes out mostly clean. Based off Beth Hormback, Pass the Plants https://www.nicolebenter.com/recipes/easy-breakfast monthly 0.5 2020-10-21 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1603315324774-XUK8J62D61CF9VVWDG5C/yogurt+chia.jpg Recipes - Easy Breakfast - Yogurt, flax, chia, etc - Easy Breakfast I often make this a night or two ahead of time. It is an easy, quick, healthy breakfast (especially since I don’t eat dairy or eggs). Combine the following ingredients in a jar: Yogurt - I use non-dairy live coconut yogurt Chia seeds - about 1/2 - 1 Tablespoon Flax seed meal - about 1/2 - 1 Tablespoon Nuts - a small handful of your favorite (I often choose slivered almonds, sunflower seeds, and/or walnuts) Some extra liquid such as water or coconut water or almond milk, because the chia and flax will absorb a lot. Optional: cocoa, protein powder, your other favorites Berries - add beforehand or the day you are eating this for max freshness Stir, lid, place in the fridge/let sit for at least 20 minutes. I let mine soak overnight and sometimes a few nights. Grab and enjoy! https://www.nicolebenter.com/recipes/delicious-brussel-sprouts monthly 0.5 2020-10-21 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1603314804066-HDG0XGTPLSDYGS3AQ28K/Roasted-Brussels-Sprouts.jpg Recipes - Delicious Brussel Sprouts - Delicious Brussel Sprouts My young kids love these too! And they are simple. Clean and cut the brussel sprouts (I cut off the end and cut them in half) Place on a baking sheet with about 2 Tablespoons melted coconut oil, toss. Sprinkle on sea salt. Roast at 400 degrees F for about 20-30 minutes, until parts are golden brown. Add more sea salt to taste if you like, serve warm and enjoy! https://www.nicolebenter.com/recipes/bananaoatcookies monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585688433180-II6MV1UENE33Z3V1BZB7/cookie2.jpg Recipes - Easy Banana Oat Cookies - Easy Banana Oat Date Cookie You get to mix this all in the blender, so easy! Ingredients and Directions: 1. Preheat oven to 350 degrees F 2. Place into blender and then blend: a. 2 rip bananas b. ½ cup pitted dates (if you have dried date pieces then soak them in some hot water for a few minutes first) c. ¼ cup coconut oil (I melt mine) d. 1 teaspoon vanilla e. 1 teaspoon cinnamon f. 1 teaspoon baking powder g. ¼ teaspoon salt 3. Add 1 ½ cups rolled oats and blend enough to roughly chop 4. Add and stir in: a. ½ cups oats b. ¼ cup chocolate chips 5. Scoop onto greased baking sheet 6. Bake about 18 minutes or until golden brown on the bottom Notes: You can add more or less oats if you want a thicker or runnier consistency. Add more chocolate chips if you like. I used to make half with no chocolate chips for my young kids and half with chocolate chips for me. But now everyone wants chocolate chips! https://www.nicolebenter.com/recipes/cocoacoconutballs monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585690346063-IM359M0ZM5QYUZE24ZRE/Cocoa+Coconut+Balls.jpg Recipes - Cocoa Coconut Balls - Cocoa Coconut Bliss Balls INGREDIENTS: 3/4 cup almonds (whole, slivered, or sliced) 1/2 cup unsweetened cocoa 2 tablespoons ground flax seed meal (fresh if you use a coffee grinder to grind whole flax seeds into meal) 1/4 teaspoon sea salt 1 1/3 cups organic old fashioned rolled oats, gluten free if desired 1 pound (16-ounces) pitted medjool (if dates are not soft, soak them in water for 20 minutes first) 1/3 cup coconut oil, melted 1/4 cup finely shredded unsweetened coconut, optional 3/4 cup almonds (whole, slivered, or sliced) (Instructions below) https://www.nicolebenter.com/recipes/redlentilsquashdal monthly 0.5 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1586210498610-7QS7HTKH8XC8FPJZ5IFH/red-lentil-squash-dal.jpg Recipes - Red Lentil Squash Dal - Red Lentil Squash Dal Ingredients: 3 Tbsp Olive oil or ghee 1 red onion, chopped 5 cloves garlic, minced* 2-inch piece ginger, peeled and minced* 1 tsp each: turmeric, ground cumin, ground coriander, garam masala** 2 bay leaves 3 cups red lentils, washed 1 butternut squash, peeled seeded and chopped (or 1 container of cubed butternut squash) 8 cups stock or broth (more or less if you want it runny or thick) salt and pepper, to taste (Instructions below) https://www.nicolebenter.com/recipes/quinoadatecookies monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585682442890-GRBN7UTOHGWLMSY7DV9W/quinoa-date-cookies.jpg Recipes - Quinoa Date Cookies - Quinoa Date Cookies A Nicole Benter orignal! 1. 2 tablespoons ground flaxseed meal with 3-4 tablespoons water (I use warm water) (For a 2 egg substitute) Mix together in medium to large bowl and let stand for 10 mins. 2. 1 cup chopped date chunks If dates are dry, cover w boiling water in small bowl and let stand 10 minutes. If dates are fresh, chop coarsely (use about 16 medjool dates, pitted). 3. ½ cup coconut oil Melt the coconut oil in the microwave for about 1 minute, in a small bowl (or use 1 stick (½ cup) butter, heated on low in saucepan) 4. Gently drain the dates, leaving a bit of water with the dates. 5. Combine together the dates with the warm coconut oil (and mash together with a fork) 6. Add the dates/oil to the flaxseed meal and add: 2 teaspoons vanilla extract 2 cups cooked quinoa 7. Mix together in a separate bowl: 1 cup whole-wheat pastry flour or any type flour 1 teaspoon baking soda 1 teaspoon baking powder ½ teaspoon sea salt 8. Fold dry ingredients into date/oil/flax/vanilla/quinoa etc. mix 9. 1/2 cup chocolate chips Add to the mix. Option to add: nuts for crunch (I like ½ cup slivered almonds), agave nectar or other for more sweetness 10. Cool for 30 minutes in fridge (if you have the patience and time) 11. Scoop onto ungreased baking sheet and smoosh with a fork (or roll into balls), cook at 350F for 15-18 minutes. https://www.nicolebenter.com/recipes/pbcceb monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585613836639-42R0H14T6ZFL7ZRG7IP0/Booby_Bites_nicole_Benter.JPG Recipes - PB Chocolate Chip Energy Balls - PB Chocolate Chips Energy Bites First: 2/3 cup flax seed meal 1 cup warm water Dry Ingredients: 2 ¼ cups oats ½ cup shredded coconut *2 Tablespoons Brewers Yeast – or other dry ingredient ½ - ¾ cup Chocolate chips – amount depends on your preference Wet Ingredients: 1 ½ cup Peanut Butter ½ - 2/3 cup Honey – amount depends on your preference 2 teaspoons vanilla Directions: Combine the water and flax seed meal, stir, and let sit while you do the next step. Mix together all of the dry ingredients in a large bowl. Add in the wet ingredients (PB, honey, vanilla). I sometimes add melted coconut oil if the mixture seems too dry, or more PB. (optional), let sit in the fridge for at least an hour. Make into balls. I personally like to use a mini icecream or melon ball scooper and then I smoosh it together with my hands so it all sticks together. Store refrigerated. *Note: Choose Brewers yeast if these are for a lactating mother, then I call them “Booby Bites” https://www.nicolebenter.com/recipes/saltedchocolate monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e274d59d707d053200ebac8/1585611929325-OB9EMW3DWKYJQ49AA8YZ/salted+chocolate+crust.jpg Recipes - Salted chocolate with Pecan Oat Crust - Salted Chocolate with Pecan Oat Crust This recipe is adapted from a Taste of Yum Bottom Layer Ingredients: 1 1/2 cups pecan halves 1 1/2 cups rolled oats 8 whole medjool dates, pitted 1/2 cup coconut oil, melted a pinch of coarse sea salt Top Layer Ingredients: 1/2 cup cocoa powder 1/4 cup coconut oil, melted 1/4 cup liquid sweetener such as agave, maple syrup, or honey Directions: Crust: Pulse all ingredients for the crust in a food processor until a sticky dough mixture forms. Press the crust mixture into a 9×5 loaf pan lined with parchment paper. Chocolate: Whisk the chocolate filling ingredients in a small mixing bowl until smooth. Pour over crust. Salt: Sprinkle with sea salt (optional) Chill: Place the whole thing in the freezer and chill for about 2 hours, or however long you can wait. Cut into different random sized chunks (my style) and serve! Notes: A food processor is really needed for this recipe. I tried my vitamix blender and found that it stopped up even the vitamix! I store mine in the fridge or freezer. (Note that this is not an exact picture, I have always eaten mine faster than I think to photograph it, so this is a picture of a similar item. Send me a picture if you make it!)