BodyBalance365

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BodyBalance365

As a holistic nutritionist, wellness expert and health coach, I help individuals and their family members make simple changes to improve their health.

Nutrition and wellness counselor

01/13/2026

Keep it simple! Teryaki salmon cooks in under 10 minutes in the air fryer. You can add cherry tomatoes — for a healthy dose of lycopene and Vitamin C — to boost your immune system. ✅ And make brown rice in a rice cooker for a truly “hands off” cooking experience…and minimal clean up! 😉

Teriyaki salmon
4, 6 oz. fillets of salmon
¼ cup low sodium tamari
¼ cup of balsamic vinegar
½ a lime
1 tablespoon of honey
3 Tbsp EVOO
freshly ground black pepper
Heat air fryer to 400 and cook salmon and tomatoes for 8-10 mins.

01/08/2026

The new food pyramid has dropped — here are my big takeaways:

Prioritizing protein and “healthy” fats is always a good thing! Protein recs have gone from .8g per kg to 1.2-1.6kg, so if you weigh 150 lbs, you should eat 81-108g protein daily. (I still find that a bit low BUT a big improvement!) ✅

Limiting UPF’s (ultra processed foods), refined carbs, added sugar, and sugar sweetened beverages is a home run, but we still need to make whole, unprocessed foods more available. ✅

Reducing alcohol for “better health” is great advice, but I found it a bit vague. Guidelines are easier for people to follow. 🤔

I found too much emphasis on red meat and dairy. I am okay with some saturated fat (I have no beef with butter), but I recommend cooking with EVOO and avocado oil, not beef tallow. 👎

I like the 5 servings of fruits and veggies (tho TBH I tell people to eat 6-8). I also preferred the My Plate visual where 1/2 the plate is plants — the message is impossible to miss! ⭐️

Revamping school lunch programs will be amazing — to me, feeding our kids healthy meals at school is the biggest priority for the Dept of HSS. It could not get any worse! 😣

Finally, no mention of drinking water, but cutting sugary drinks is a win/win! What are your thoughts?

01/05/2026

Finding great workout classes on vacation is always a challenge…ok, I admit I have really high standards! 😉Luckily I found Barre Envy in Delray — they have so many class choices (cardio barre, classic sculpt and express barre among others), and great instructors. Owner Ashley Treadaway runs an amazing studio — she radiates incredible energy and even if she’s teaching her 3rd class in a row, she does not slow down. Love that! 💕

01/02/2026

Common Traps with Goal Setting:
1. Setting too many!
2. Making them impossible to maintain
3. Choosing things that don’t resonate for you

Let’s set some intentions together for 2026 — ones that will serve you long after this year wraps up. And ones that make you excited and eager to follow through with them. No punishing resolutions please! Just an opportunity to make positive changes. ⭐️

01/01/2026

I’ve been talking about tweaks, hacks, and substitutions when you’re eating out — which I’ve been doing a LOT this week. Never worry about being “that customer” — just politely make your requests and offer to pay if there’s an up charge. Assuming you’re asking for things that are already on the menu! 😉

Here’s why: a traditionally prepared Caesar salad has 6-8g protein and 38g fat. ❌ Our Caesar “re-do” has 22-30g protein and 14g fat. ⭐️ Isn’t that worth the ask?

12/29/2025

I love trying new restaurants on vacation, but finding something nutritious that won’t leave you uncomfortably full requires a little strategizing. Here are my tips: ✅

1. Go strong early. Have a satiating breakfast with at least 30g protein and plenty of plants (to boost your fiber). You can ask for salad instead of toast, a side of avocado, and 3 eggs. Bypass the bacon, hash browns, and bagels (but you already knew that).

2. Beware of sauces. And “jus”, marinades, dips, and anything that says “creamy”. You can get it on the side, and add sparingly as you wish.

3. Order an appetizer and split an entree. Restaurant portions are generally far more generous than what a serving should like!

4. Pick your spots. The warm rolls, the linguine, and the Barolo will all convert to sugar, so do you really need the tiramisu? If so, then just order the grilled fish. Buon appetito!

12/24/2025

Eat, Drink, and Be Merry may not sound like words of advice from a nutritionist, 🤔 but…

There are 21 meals in a week, so straying off course for a few of them should not make you feel guilty, or that you have no “willpower”, or need to restrict your food intake the next day. Think before you serve yourself, and enjoy every bite. 😋

Alcohol is everywhere at the holidays but you don’t need to say yes to every glass of spike eggnog offered to you. Be mindful with your intake, and feel relaxed about enjoying a glass of wine with a special meal. And down a big glass of water before bed. 🛌

Connect! The holidays are all about connecting with loved ones. So why not connect for exercise? A yoga class, a hike, or walking your dogs together. Much “merrier’ than a trip the mall! ❌

Relax and enjoy the holidays — and remember, it feels really good to feel really good! ❤️💚

12/22/2025

I get so many questions about macros— mainly daily protein goals and how to hit them — that I created a “cheat sheet” so people can visualize what a meal with 30g of protein might look like. ✅

I try to hit 100+g daily, broken up between 3 meals (roughly 30g) and a snack (about 10g). Your numbers will vary based on your size, gender, age, and exercise habits — DM me for a more precise formula.

You know I am plant-based, but animal protein will definitely give you more bang for your buck, so I always do a mix of plant and animal protein sources. Here’s the math...

30 grams of protein cheat sheet:
• 11/2 cups Greek yogurt
• 1 cup tempeh
• 5 ounces shrimp (about 10 large shrimp)
• 1 cup cottage cheese
• 4-5 ounces chicken
• 4-5 ounces grass-fed steak
• 6 ounces wild caught salmon
• 11/2 cups tofu
• 2 cups black beans
• 11/2 cup lentils
• 4-5 whole eggs
• 1 packet of tuna fish (about 5 ounces)
• 4 Tbsp collagen powder or 1 serving protein powder (20-30g)
• 1 protein bar (David’s, REDD, Ratio, etc) about 20-30g

12/16/2025

Baby, it’s cold outside! ⛄️ While I’m a fan of getting outside and moving everyday, this week has been a challenge. Pay attention to the wind chill factor - that is the best indicator of how cold it will FEEL outside. If it’s 32 degrees with a wind chill of 15, your skin, hands, feet and head are being exposed to conditions as if it were 15 degrees. So what can you do? 🤔

1. Less is more! Instead of a 1 hour walk or run, take 2 or 3 shorter loops during the day. Remember to cover your nose and mouth with a face mask or scarf to warm the air before it hits your lungs. ✅

2. Wear layers! Moisture wicking fabrics, fleeces, wool socks, waterproof mittens, and a snug fitting hat are essential to keep your body insulted and safe from frostbite. 🧦🧤

3. Slow down! This is not the time to shave seconds off your mile; it is often hard to see slick services and ice, so adjust your pace accordingly. And don’t forget the hot cocoa when you get home. 😋

12/16/2025

Baby, it’s cold outside! ❄️ While I’m a fan of getting outside and moving everyday, this week has been a challenge. Pay attention to the wind chill factor — that is the best indicator of how cold it will FEEL outside. If it’s 32 degrees with a wind chill of 15, your skin, hands, feet and head are being exposed to conditions as if it were 15 degrees. So what can you do? 🤔

1. Less is more! Instead of a 1 hour walk or run, take 2 or 3 shorter loops during the day. Remember to cover your nose and mouth with a face mask or scarf to warm the air before it hits your lungs. 🧦 🧤

2. Wear layers! Moisture wicking fabrics, fleeces, wool socks, waterproof mittens, and a snug fitting hat are essential to keep your body insulted and safe from frostbite. 🥶

3. Slow down! This is not the time to shave seconds off your mile; it is often hard to see slick services and ice, so adjust your pace accordingly. And don’t forget the hot cocoa when you get home. 😋

12/16/2025

Baby, it’s cold outside! ❄️ While I’m a fan of getting outside and moving everyday, this week has been a challenge. Pay attention to the wind chill factor — that is the best indicator of how cold it will FEEL outside. If it’s 32 degrees with a wind chill of 15, your skin, hands, feet and head are being exposed to conditions as if it were 15 degrees. So what can you do? 🤔

1. Less is more! Instead of a 1 hour walk or run, take 2 or 3 shorter loops during the day. Remember to cover your nose and mouth with a face mask or scarf to warm the air before it hits your lungs. ✅

2. Wear layers! Moisture wicking fabrics, fleeces, wool socks, waterproof mittens, and a snug fitting hat are essential to keep your body insulted and safe from frostbite. 🧦 🧤

3. Slow down! This is not the time to shave seconds off your mile; it is often hard to see slick services and ice, so adjust your pace accordingly. And don’t forget the hot cocoa when you get home. 😋

12/12/2025

People tell me their goal is to “not eat sweets” during the holidays…a grand gesture when you are surrounded by trays of peppermint bark, Pannetone, and peanut butter cookies! 🍪 I remind them that the Lindzer Tart at your office party is not the issue, but it’s really how much sugar you eat All. Day. Long. 🤔

If you have a Whole Foods Yogurt Parfait for breakfast, you’re starting your day with 54g of sugar. If your afternoon includes a Starbucks Chai Latte, you’ve added another 42g of sugar. And while lasagna technically isn’t high in sugar, it quickly converts to glucose causing a BIG blood sugar spike. ❌

But if you’re starting your day with scrambled eggs and berries, having a salad with chicken at lunch, and salmon with veggies for dinner, please feel free to enjoy a Chocolate Kiss Cookie…or two. ’Tis the season! 🎅

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Harrison, NY
10528

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+19179211568

Website

http://BodyBalance365.com/

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01/13/2026

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