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

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! 🌺

03/02/2026

We’ve all been told that our weight, or BMI, is the most important factor for our health. But that’s not correct — our body fat, specifically in ratio to our muscle mass, is the key marker. The most problematic body fat is around our waists. The “pancreatic-predominant” fat surrounding our organs is not only dangerous physically, but also leads to faster brain aging. Ugh. 😣

So what can you do?:
1. Strength train at least 2x a week. We need to preserve and build muscle. A weight class fitness checks that box!
2. Prioritize protein At. Every. Meal. Roughly 1g per pound of body weight. And always fill 1/2 your plate with plants.
3. Ask your doctor for a body composition scan to check your muscle-to-fat ratio.

These are numbers you’re going to want to know. 💪

02/28/2026

A common trap I see people fall into is what I call the “trap of reinvention”. Our goals never become a lifestyle because we keep tweaking things — trying to make them better/faster/easier. But if they were too hard to maintain when life gets busy, we should not be incorporating them into our routine in the first place. ❌

Unlike a diet where people are “on” or “off” it, consistency just IS. Everyday won’t be perfect, but we always start the day with protein, we always hydrate, and we always stay active — that doesn’t mean a trip to the gym everyday, but it does mean we move our bodies Every. Single. Day. Finding fun ways to “de-stress” like meeting a friend at the dog park on a Saturday and setting a bedtime for yourself during the week aren’t things you’d ever question, because that’s just who you have become. ✅

Trying to follow rigorous nutrition and fitness trends may be rewarding for a few weeks but let’s focus on consistency. I’m here to help.

02/25/2026

4 oz of shrimp has 26g of protein, and the cole slaw, avocado and quinoa wrap have over 15g of fiber. These shrimp tacos are a simple, delicious reminder that we can easily hit that magic number of 30 everyday at our meals. That’s my kind of math! 😉 🍤 🥑

02/23/2026

I am never surprised when I read about the damage UPF’s (ultra processed foods) do to our gut health, but I am always shocked when I see new reports about what they do to our brains. UPF’s injure your hypothalamus, which accelerates cognitive decline. Ugh! 😣

Eating foods that are loaded with chemicals — many of which are banned in other countries —damages our brain neurons. UPF’s also drive us to overeat, so often the majority of the calories people consume (60% for the average American), are damaging their brains. Over time that is really tragic. ❌

Our brains become “inflamed”, which negatively affects our hormone production, energy level, appetite, sleep, and mood. Swapping out UPF’s for whole foods is the first life changing step you can take for your cognitive health. As in goodbye McD’s fries, hello baked potatoes. Yes, it is that simple. ✅

02/19/2026

Feeling bloated after meals is a common — and unpleasant — occurrence. 😣 Here are some common causes for bloating and my favorite forms of relief.

1. Stress: when our cortisol levels go up, our bodies go into “fight or flight” mode and the blood rushes away from our gut. This disrupts digestion which leads to bloating.

Tip: try magnesium glycinate for stress relief and improved digestion. Ashwagandha and saffron are also good herbs for managing stress. ✅

2. Food Intolerances: it is not just gluten and dairy that can cause gas and bloating. Less common culprits are beans (hummus!), cruciferous veggies (broccoli), onions and garlic, artificial sweeteners (ugh!), and preservatives like MSG, which can be harder to pinpoint.

Tip: cooking veggies makes them easier to digest (skip the shaved Brussels Sprout salad), avoid ALL artificial flavorings, try an elimination diet, and finally, digestive enzymes can really help when it is a wide variety of foods. ✅

3. Eating too quickly/not chewing your food enough: digestion starts in the mouth, so chewing your food well means a lot less work for your gut. Eating fast also leads to swallowing air which worsens bloating.

Tip: SLOW DOWN! Put your fork down between bites, breathe, and chew your food really carefully — it feels weird at first, but trust me! Ginger tea or ginger chews helps with digestion, and my personal favorite is a 10 minute walk after meals. ✅

4. Increasing your fiber intake too quickly. When people ramp up the high fiber foods, the results are often bloating and constipation — which is the opposite goal for eating fiber!

Tip: Drink a LOT more water! Fiber needs water to move through your system. Increase your fiber slowly, so your digestion can keep up. Problem solved! ✅

02/16/2026

You absolutely can enjoy healthy meals without breaking the bank. These tips will help on your next grocery shop

02/14/2026

Getting outside to exercise this time of year can be a challenge for people. 🥶 Myself included some days!
Remembering WHY it is so important can motivate us to lace up our sneakers, despite the chilly temps. Outdoor
workouts help beat the “winter blues”, give us much
needed Vitamin D, boost our immune system, and
bring oxygen to our brains.

And did you know winter workouts also burn more calories? 🤔 Your body must work harder to keep its core temperature regulated in cold weather. As your body works to stay warm, your metabolism revs, and you burn more fat and calories.

Hit pause on the treadmill, and let’s get out and go! 👟

02/10/2026

I get so many questions about macros— mainly for 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

02/08/2026

Don’t let today turn into Super Bloat Sunday…here are my pre-game tips ✅

1. Drink a lotta water during the day before kickoff…salty and sugary foods plus alcohol require a lot of hydration. So keep filling that Hydroflask today.
2. Have a smoothie or something that is equally protein and plant rich, and VERY easy to digest for breakfast or lunch. Do not meal skip and arrive starving!
3. Move your body. You are not playing IN the game, so you don’t need to “rest up”. Bundle up for a walk, hit the gym, or do a virtual class at home before heading to the watch party. It will balance your blood sugar, boost your metabolism and energy, and make you less inclined to have a third serving of the 7 Layer Nachos. Let’s gooo! 🏈

Address

Harrison, NY
10528

Telephone

+19179211568

Website

http://BodyBalance365.com/

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