BodyBalance365, Harrison, NY (2025)

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! 🎅

12/09/2025

Oats are a great source of gluten free, high fiber carbs and even more delicious when you bake them! Blueberries add brain boosting antioxidants, 🫐 and the cherries are great for your skin with collagen boosting Vitamins C and A. 🍒

BLUEBERRY OATMEAL BAKE:
• 1 cup old fashioned oats
• ½ cup flax seeds
• ½ cup chia seeds
• 1 tsp ground cinnamon
• Pinch of sea salt
• 4 eggs
• 2 cups unsweetened almond milk
• 1/2 cup peanut butter (Justin’s is good)
• 1 tsp vanilla extract
• 2 cups blueberries
• 1/2 cup chopped dried cherries
DIRECTIONS:
1. Preheat the oven to 350 degrees F.
2. Add the oats, flax seeds, chia seeds, ground cinnamon, and sea salt to a medium-sized mixing bowl and stir to combine.
3. Whisk together the eggs, milk, peanut butter, and vanilla extract.
4. Fold the dry ingredients into the wet and stir.
5. Gently stir in the blueberries and dried cherries.
6. Pour the batter into an 8x8” baking dish and bake for 30-40 minutes. Enjoy!

12/05/2025

It is tempting when your stress level is soaring (am I the only one who forgot to order holiday cards?🙄) to “self-soothe” with:
1 Caffeine ☕️
2 Sugar 🍭
3 Alcohol 🍸
But they all further raise your cortisol levels, cause blood sugar spikes, disrupt your sleep, and leave you feeling worse than when you started. 😣

Try this instead:
1. Eat REAL meals that are nutrient dense (protein, fiber, and fats). This wfh kale salad with chickpeas, an egg, and avocado was ready in 5 minutes.

2 . Do not go more than 4-5 hours between meals. NO one feels rational (or does well online shopping!) when they are starving.

3. If you are not home, buy a snack (not another flat white!). Bananas, blueberries, Greek yogurt, nuts and seeds, or dark chocolate 🍫(duh?) are high in magnesium, tryptophan and Vitamin E which naturally lower your cortisol and boost your mood.

And throw in a few deep breaths between bites of chocolate. Sure it’s a crazy month, but would you have it any other way? 😊

12/02/2025

Help a friend or family member learn more about their health and wellness with a 60 minute, 1:1 nutrition session with me in 2026. Such a great way to start the new year!

We will do a deep dive into the topics I prioritize when designing any nutrition program:
• Choosing nutrient dense “whole foods” (high in protein and fiber/low in carbs and sugar)
• Committing to an exercise plan, or trying new workouts
• Planning and prepping weekly meal plans
• Cooking on a budget
• Learning about hormone health
• Incorporating a mindfulness practice — life is stressful, for adults and kids!
• Eliminating foods that don’t make you feel great and finding alternatives
• Managing your weight or weight loss goals

What better way to say I love you? Or at least, I really care about you! 💚

I’m offering discounted holiday pricing to all my current and former clients — DM me for the details. ✅

Wishing you a happy and joyful end to 2025! ⭐️

11/27/2025

Sending warm wishes (and a few reminders! 😉) from the Davis fam to yours. 💛

11/24/2025

Vitamins are often viewed as unnecessary by the medical profession and seen as a ploy to make money. Simply put, I have no dog in the fight and I take vitamins. Here is why:

1. The processed and packaged foods we eat today are nutrient deficient—in fact, 30% less nutritious than foods produced 100 years ago. ❌
2. Erosion, fertilizers, and pesticides have depleted our soil (thank you factory farming) which not only negatively affects the plants that grow, but the animals who eat them. 😣
3. Heavy metals have entered our food supply due to pollution, and they prevent our bodies from absorbing nutrients. Vitamins and minerals help with absorption, and also neutralize the metals’ dangerous effects. ✅

The 5 supplements I recommend help fill our nutritional gaps, plus some vitamins are impossible to get from food alone. For example, with less sun exposure in the winter, over 60% of Americans are Vitamin D deficient. Unless you are moving to Costa Rica, you probably need a supplement! 🌞

11/21/2025

BUTTERNUT SQUASH WITH BOLOGNESE SAUCE
Ingredients
    1 spaghetti squash
   extra-virgin olive oil
   sea salt and freshly ground black pepper

Instructions
    1.    Preheat the oven to 400°F.
    2.    Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
    3.    Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash.
    4.    Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.

Ingredients for Bolognese Sauce:
2 pounds ground turkey or ground chicken
1 medium onion (https://www.culinaryhill.com/how-to-cut-an-onion/) chopped (about 1 cup)
4 cloves garlic minced
1 (28 ounce) can crushed tomatoes *
1 (15 ounce) can tomato sauce *
1 (6 ounce) can tomato paste * (* We substituted Rao’s for these 3 ingredients!)
1 tablespoon sugar or to taste (ONLY if you make sauce from scratch)
1 1/2 teaspoons dried basil
1 teaspoon Italian seasoning
1 bay leaf
Salt and freshly ground black pepper

Instructions

    •    In a large saucepan over medium-high heat, add turkey or chicken, and onion and cook until mostly browned, about 5 minutes. Drain if desired. Stir in garlic until fragrant, about 30 seconds.

    •    Stir in crushed tomatoes, tomato sauce, tomato paste, (or jarred sauce if using) sugar (only if making sauce from scratch), basil, Italian seasoning, and bay leaf. Simmer uncovered for 30 minutes, stirring occasionally. Season to taste with salt and pepper —roughly 1tsp salt and 1/2 tsp pepper.
    •    To serve: Top spaghetti squash with bolognese sauce. Add grated parmesan.

11/21/2025

Baked Chicken, Kale and Mushroom Ziti
1 lb ground chicken
Olive oil
1 lb ground chicken
1 cup chopped mushrooms
1 chopped red pepper
1 diced shallot
1 Tbsp minced garlic
116 oz jar marinara sauce
8 oz Thrive chickpea pasta ()
1/3 cup shredded parmesan
While the pasta cooks, sauté the veggies (not the kale!) in olive oil for 5 mins. Add kale for a couple minutes and transfer to a 13x9 nonstick pan (I like Green Pan).
Saute the chicken in olive oil, salt and pepper and add to the pan of veggies.
Pour marinara sauce on top, stir, and top with parmesan cheese.
Melt under the broiler for 2-3 minutes. Enjoy!

BodyBalance365

12/22/2025

12/16/2025

12/16/2025

12/16/2025

12/12/2025

12/09/2025

12/05/2025

12/02/2025

11/27/2025

11/24/2025

11/21/2025

11/21/2025

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