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

04/06/2026

Metabolic syndrome is frequently in the news recently, and I am getting a lot of questions about what it is. It’s actually a combination of a few interconnected risk factors — obesity (specifically abdominal fat), high blood pressure, high triglycerides, high LDL cholesterol levels, and high blood sugar. Any 3 of these symptoms gives you the diagnosis of “metabolic syndrome”. Why do we care? It puts you in a (very) high risk category for cardiovascular disease, stroke and Type 2 diabetes.

And yes, there are many key medications to treat it — statins, blood pressure meds, and GLP-1’s. But it can also be managed — and effectively reversed — through diet and exercise. Weight loss not only helps control obesity, but also lowers blood sugar and blood pressure. Cardio and strength training are also essential lifestyle factors to reverse the damage. Some people may need a combo of meds and nutrition and exercise — and that is okay! But we gotta look at food first. ✅

04/03/2026

The list of health benefits from eating fish is impressive. It is a low fat and high quality source of protein, loaded with Omega 3 fatty acids, magnesium, iron, calcium, and Vitamins D and B. I recommend eating fish at least 2-3 times a week, unless it’s a fish higher in mercury like tuna or swordfish. (Watch those ahi tuna rolls!). People can be intimidated by cooking fish, so often pivot back to chicken. But the beauty of fish is that you really don’t need a lotta ingredients — simple is always best! 🐠

Ingredients:
- 2 tbsp grated lemon rind (3 lemons)
- 2 tbsp extra virgin olive oil
- 1 1/4 tsp black peppercorns, crushed
- 1/2 tsp sea salt
- 2 cloves garlic (minced)
- 4 6oz fillets (I used fluke)
Instructions:
- Preheat oven to 425°
- Combine first 5 ingredients
- Place fillets on a baking sheet coated with cooking spray.
- Rub garlic mixture evenly over fillets.
- Bake for 10 mins or until fish flakes easily when tested with a fork. Serve with lemon wedges. Yum! 🍋

04/02/2026

Whether you have a hard time falling asleep or staying asleep, it’s hard to find a sleep aid that doesn’t give you crazy dreams, a headache or leave you groggy the next day. These Juna Nightcap gummies have magnesium, GABA, L-tryptophan, Chamomile, and St. John’s Wort which naturally support your sleep-wake cycle, so you fall asleep faster and have fewer wake ups in the night. It’s a total game changer. .world

03/31/2026

Allergy sufferers universally agree that Spring is a “frustrating” season. We are eager to get
back outdoors and start moving, but the consequences of sneezing, watery red eyes, sore throat, and headaches make it a tough trade off. Here are a few tips to get you off the treadmill and back outside for some Vitamin D.

Put your hair in a ponytail (if that applies!), and wear a baseball hat and sunglasses ee to walk, cycle or run. Keeping the pollen off your hair and out of your eyes is a big help. Shower right when you get home and put your clothes in the hamper— with a lid!

Close the windows when you drive and do NOT open your bedroom windows during the day — as tempting as it is. That layer of pollen on your pillow case will be the tradeoff.

Eat anti-inflammatory foods like citrus, pineapple , kiwi , honey, ginger and turmeric (both perfect in a smoothie). Allergies cause “inflammation” in the system so diet can really can help. Too nice to stay inside!

03/27/2026

It’s not too surprising that avocados and mangoes would be “cleaner” than a raspberry, as they have a thick peel that you do not consume! Even if pesticides were sprayed on them, it doesn’t pe*****te the skin as it would a head of lettuce. BUT I still ask people to rinse their melons, lemons, pineapples, etc before cutting them as any contaminants on the skin still come in contact with the knife, which touches the flesh of the produce.

Lots of great choices are in season right now, and it’s great seeing them back in the stores. Asparagus, anyone? 😉

03/26/2026

Please don’t fall into this trap! Here are 5 “Non-Calorie-Related” reasons the scale could be up on your daily weigh in.

1. You ate a high carb meal, so you are retaining water.
2. You ate a salty meal, so you are retaining water.
3. You ate a high fiber meal, and the food’s “bulk” is still in your digestive track.
4. You had a poor night’s sleep or are under stress, so your cortisol levels are up.
5. You did a hard core strength workout and you have muscle inflammation.

None of these things have anything to do with hitting the drive thru at McD’s but it can still ruin your mindset (and your day!) to see that number go up. I have no problem with a weekly weigh-in if you are trying to lose weight, as ONE way to track your progress.

Using calipers, DEXA scans, and old-fashioned measuring tape are all better ways to track fat loss and muscle gain than the scale. Finally, I tell clients to use their clothing as a gauge. We all know what it means when you cannot button your jeans, or when you need to buy a belt.

03/25/2026

Asparagus is one of my favorite spring veggies, and it has a lot to brag about. The high fiber content in particular makes it fabulous for your GI health. Asparagus are a “prebiotic” food, which means they feed the probiotics in your gut to support your microbiome. Prebiotic foods are the silent heroes of your digestive track, and we owe asparagus our gratitude. 😉

Traditionally asparagus is served steamed, but it’s also great roasted. Preheat your oven to 425, trim the ends of the asparagus and toss stalks with olive oil and sea salt. Roast for 10-12 minutes (they may need longer) and serve with another drizzle of olive oil, a squeeze of lemon and shaved parmesan if you like. We love a balsamic glaze a couple minutes before they finish cooking. Never disappoints! 💚

03/19/2026

Colon cancer is steadily on the rise among people in their 40s, 30s and even 20s. It’s the #1 killer of young men and 2nd for young women. Those facts are painful to hear.

Why this dramatic increase? A few reasons, including obesity, sedentary lifestyles, a diet of UPFs, and low fiber foods. We want to get 25-35g of fiber daily and the Standard American Diet (“SAD” is right!) is extremely low in fiber, as it lacks plants, legumes, and nuts and seeds. A snack of almonds and raspberries are two great options that contain 13g fiber — that’s halfway to your goal. We’ve got this! 💛

03/17/2026

While Irish cuisine is not known for being very “adventurous”, I give it a shout out for focusing on simple, healthy, one-ingredient foods like potatoes (duh!), parsnips, carrots, beets, leeks, and “courgettes” — that’s Irish for zucchini. 🍀

Potatoes can get a bad wrap for being high in carbs, but they’re also loaded with Vitamins B and C, potassium (more than a banana), and fiber (don’t peel them!). Roasted potatoes and the root veggies listed above will make a great, nutritious side for your pot roast this evening. Erin go bragh! 💚 🇮🇪

03/13/2026

David’s Bars pride themselves on being a low calorie and low fat bar with an (extremely!) high amount of protein — 28g to be exact. But apparently, they are not that good at math — the bars actually have roughly 270 calories (83% higher than listed), and 11-13g fat (400% higher). No consumer likes feeling duped, but this is also a good reminder for us.

The staples of our diet should be whole, real foods. I’d always prefer to see someone get 20g protein from Greek yogurt or tuna fish, than a bar. But bars are great when you are on the road, on a plane, or to throw in a kids’ sports bag before practice. We all need a good bar!

Here are a few bars I like that are high in protein and fiber, and low in sugar and carbs, with ingredients you can feel good about: Aloha Bars, Promix, REDD, and Mosh bars.*

* Mosh founders Maria Shriver and Patrick Schwarzenegger donate the proceeds to women’s Alzheimer’s research. I love their bars and their mission.

03/09/2026

The most widely used weedkiller in the world Glyphosate is a carcinogenic chemical that causes cancer in humans. We know this. Not surprisingly, the giant food producer Monsanto is trying to bury the studies, and pressuring the EPA not to reveal their findings. ❌ They are also being sued by 100,000’s families who have contracted cancer from Glyphosate. It is catastrophic, but here is some good news.

When people switched to an organic diet, the levels of weedkiller plummeted in their bodies by 70% — and in just 3 days! The toxicology study was performed on adults and children and reported by the Environmental Working Group. It is truly incredible. 🌎

I realize that organic often does cost more, but studies like these make it feel like more of a necessity than a choice. Discount retailers like Costco and Trader Joe’s sell organic foods for significantly less than most grocery chains. And shopping at local farmer’s markets and CSA’s eliminates the markup of food packaging, transportation, etc. Skipping one night a week of takeout or eating out will more than make up for the price difference. This really matters. 💚

03/07/2026

It may seem impossible to stay healthy during these winter months, but focus on eating foods that increase your white blood cell production, reduce inflammation, and support gut health. That combination is what boosts your immune system and can make you a bit more bulletproof when germs are spreading like wildfire.

Here are some of my favorite immunity-boosting foods:
Vitamin C: Oranges, bell peppers, spinach, broccoli.
Vitamin E: Almonds, sunflower seeds, avocados.
Vitamin A and Beta-carotene: Sweet potatoes, carrots, spinach.
Zinc: Poultry, yogurt.
Probiotics: Yogurt, kefir, fermented foods.

Spring will be here in a couple weeks — let’s be ready! 🌺

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Harrison, NY
10528

Telephone

+19179211568

Website

http://BodyBalance365.com/

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