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

04/15/2026

Healing your gut is key to fixing food intolerances

04/12/2026

It’s a common concern that eating healthy costs more. But it doesn’t have to! I’m a huge Dr. Mark Hyman fan, and he has created a free e-book filled with nutrient dense recipes you can make under $10 for a family. Naturally, I was curious!

This burrito bowl of chicken thighs, black beans, frozen corn, crushed tomatoes, romaine lettuce, and jarred salsa, served it over brown rice was actually under $10. 💵

I know time is a huge factor as people are busy and working long hours, but if you can meal prep on a weekend and then double the recipe you can tackle a few dinners. Double the grain and cook extra chicken for meals later in the week too. It is so worth it.

Cooking at home is so much healthier — and better for your budget — than takeout.

04/10/2026

Raw vs. cooked vegetables? It is a misconception that raw vegetables are more nutritious than cooked ones. However, “over-boiling” vegetables definitely causes them to lose up to 60% of their vitamins and nutrients, so steaming is the better option. ✅

I love roasting veggies. They are not only delish, but this method preserves the nutrients and makes them easier to digest. Many people suffer from Gl issues when they eat raw vegetables; cruciferous veggies especially, like Brussel sprouts, cauliflower, broccoli, kale, and cabbage are high in sulfur which causes bloating, gassiness, and stomach pain. ❌ Cooking them softens the fibers making them easier to chew and digest.

And roasting vegetables couldn’t be easier: Preheat the oven to 400 degrees. Toss the veggies in EVOO, sea salt, and pepper and cook for 25-30 minutes. Toss them a couple times during cooking. Enjoy! 🥦

04/08/2026

Skyr is similar to Greek yogurt, but because it is strained more it is “thicker” and has higher protein and more of the “good” bacteria (over 10-12 strains) to keep your gut healthy. It’s also lower in sugar and fat and slightly higher in probiotics. Win/win! I love the creamy texture and flavor. 😋

Skyr Yogurt Bowl: 30g Protein
6-8 oz Icelandic Provisions Skyr Plain
1 Tbsp almond butter
1 Tbsp chia seeds
Blueberries 🫐

2 Tbsp Purely Elizabeth Grain free or Nutrail GF granola

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! 💛

Address

Harrison, NY
10528

Telephone

+19179211568

Website

http://BodyBalance365.com/

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