BSwell

10/30/2025

🎃 Don’t toss those pumpkin seeds after carving!

They’re little powerhouses packed with nutrition.
💪 Protein + healthy fats – keep you full and satisfied
✨ Magnesium – great for muscles and energy
💤 eTryptophan + zinc – support better sleep and immune health
💝 Antioxidants – help fight inflammation and support heart health

Toss them with a little olive oil and sea salt, then roast for a crunchy, feel-good snack! These were dried out and then baked at 350F for 20min!!

10/30/2025

🌸 If you are a family that is going through it or know of families that are struggling. Here is a great resource for affordable meals, and it is free right now for those in need…it is a digital download…and opportunities to donate, gift a guide or buy one gift one! 🌸

https://kidseatincolor.com/product/affordable-flavors/
Code: FLAVOR for free download

If food money is tight, use code "FLAVOR" at check out to get Affordable Flavors free. The cost-saving meal plan that makes it easier to feed your family flavor-filled meals and snacks they will love. Donate to make it free or reduced-price for other families. Format: digital download* *Due to the n...

10/29/2025

Halloween survival guide that can help to satisfy your sweet tooth!
Protein balls(endless ways to customize): 1cup oats, 1/2 cup ground flax, 1/2 cup chocolate chips, 2/3 cup peanut butter, 1Tbsp honey
Pumpkins muffins and add chocolate chips etc…
Happy Halloween week and keep going after your goals!!! 💪🏼 🎃 💪🏼 👻 💪🏼

10/24/2025

Weekly BSwell nutrition, personal training and wellness client success recap! Wow it was a great week! 💫
-5lb weight loss
-2lb weight loss
-5/5 workouts completed as scheduled
-sleep scores going from 70’s to the 80’s consistently!
-blood pressure going down 26pts!!!!!!!!
-10K steps/day!!!
-8K steps/day!!!
-didn’t snack in the evening
-went to bed on time 5/7 days!!!!
-pants fitting better
-stomach inches lost!
-and showing up for their nutrition and workout sessions as scheduled is a huge win too!! 💪🏼

Have a great weekend everyone!!!!

10/24/2025

Dinner didn’t go as planned and I went a little off the rails yesterday afternoon 😅 But here’s the thing — I got back up today, stayed on my plan, and did my workout like normal. I didn’t go extra hard to “make up for it” because this isn’t about punishment. It’s about consistency. 💪
One meal or one day doesn’t ruin your progress — just get back to your plan and keep going. Business as usual. ❤️

10/23/2025

Boring? Basic? Nope — Purposeful. 💪
Oatmeal might look simple, but it’s a powerhouse breakfast that fuels your body and brain. 🍎✨

🌾 Oats – steady energy + heart health
💪 H**p hearts – plant protein + omega-3s
🌱 Chia seeds – fiber + hydration magic
🎃 Pumpkin seeds – iron + magnesium for energy
🍏 Apples – gut-loving fiber + natural sweetness

Simple ingredients. Powerful purpose.

10/22/2025

Blue Cross Blue Shield, Aetna, Cigna, United… oh my!
Did you know most insurance plans cover nutrition counseling — often at no cost to you? 🙌

If you’ve been wanting to work with a dietitian, this is your sign! 🌿
Use my provider link below to schedule your appointment — we’ll verify your insurance for coverage before you start. 💝

👉 visit.berrystreet.co/providers/Bonnie-Sullivan

Take the first step toward feeling your best — your insurance might just make it free! ✨

10/21/2025

You’ve heard of insulin resistance and blood sugar… but it affects so much more than just diabetes risk. Here are 10 hidden ways it can impact your health 👇

1️⃣ Belly fat that’s stubborn no matter how healthy you eat
2️⃣ Constant sugar cravings and energy crashes
3️⃣ Brain fog or trouble focusing
4️⃣ Hormone imbalances (like PCOS or irregular cycles)
5️⃣ High blood pressure or cholesterol
6️⃣ Fatty liver and trouble detoxing
7️⃣ Trouble sleeping or waking up tired
8️⃣ Mood swings, anxiety, or irritability
9️⃣ Early signs of aging or inflammation
🔟 Higher risk for heart disease and type 2 diabetes

The good news: insulin sensitivity can be improved with balanced nutrition, strength training, stress management, and quality sleep. Insert BSwell’s total wellness program 😚😜!

10/20/2025