BeWell Associates

12/16/2025

A deficiency in zinc can leave you more susceptible to infections and illnesses, including respiratory viruses and other diseases.
Pair insufficient zinc status with potentially elevated genetic risk for the flu (as reviewed in yesterday’s post!) and this winter could be a high risk season for your immune system!
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Why Zinc Matters:
T-Cell Function: Zinc plays a key role in supporting T-cells, a critical part of your immune system that fights viruses and bacteria. Without enough zinc, T-cell function declines, especially as we age.
Thymus Health: The thymus (a small organ responsible for T-cell development, shrinks with age) a process called thymic involution. Zinc supplementation has been shown in animal studies to improve thymus size and T-cell function.
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Illnesses Linked to Zinc Deficiency:
Respiratory Viruses: Zinc inhibits viral replication in rhinoviruses (common cold) and influenza, while clinical trials have shown its benefits in reducing pneumonia by 41% and diarrheal illnesses by 18%.
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COVID-19: Studies reveal that patients with severe COVID-19 often have lower zinc levels, with more than half experiencing deficiency.
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Hepatitis C: Zinc reduces this virus by inhibiting its RNA replication.
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Why Regular Zinc Intake Is Crucial:
Your body doesn’t store zinc, meaning you need a steady dietary supply. Unfortunately, over 1 billion people worldwide are zinc deficient, with some estimates suggesting a third of the global population may be affected.
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Top Zinc-Rich Foods:
-Oysters
-Crab
-Beef
-Elk, lamb, and bison
-Certain mushrooms
-Fortified cereals
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Take Action for Your Health
Ensuring adequate zinc intake can strengthen your immune defenses and improve overall wellness. At BeWell, we’re here to help you optimize your nutrition and health.
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12/16/2025

Did you know that your genes can influence your susceptibility to the flu? Research shows that specific genetic variants in immune system genes can impact how likely you are to get sick—and how severe your symptoms might be—from different flu strains.
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For example:
🧬IL17, IL28, and IL1B genes: These genes produce pro-inflammatory cytokines, which help your immune system respond to infections. Certain variants can reduce your risk of H3N2 flu by up to 50%.
🧬CCR5 gene: This gene codes for a protein on white blood cells. Variants are associated with increased susceptibility and severity of H1N1 flu.
🧬MBL2 and FCGR2A genes: Variants in these genes are linked to decreased severity of H1N1 flu infections.
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🦠With four main flu virus types (A, B, C, and D) circulating each season, genetic factors can be key in determining your response. This year, the CDC reports a mix of influenza A (H1N1) and influenza B (H3N2) strains leading the charge [1].
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🧪Take Action Today!� At BeWell, we offer comprehensive genetic testing to help you understand your unique wiring. With this knowledge, you can make targeted, proactive choices for your health.
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🤧P.S. If you do catch the flu, don’t panic. Stay tuned for tomorrow’s post, where we’ll share the most effective natural flu remedies—spoiler alert: zinc takes center stage!
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References:� [1] CDC Flu Season Data, Fall/Winter 2024. https://gis.cdc.gov/grasp/fluview/fluportaldashboard.html
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12/15/2025

With holiday parties, chocolates on every desk, and sugar cookies galore, December can feel like a lost cause for healthy eating and weight management.
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But here’s a reality check your favorite nutrition team:
🔹Approximately 93 meals total in the month of December (3 meals a day for 30 days)
🔹Family Holiday dinner: 1 meals, maybe 2
🔹Holiday parties: maybe 5 meals? (unless you’re extremely popular, in which case, CONGRATS!)
🔹New Years night: 1 meal
🔹Out of 93 meals this month, only about 7 meals are indulgent.
🔹That’s less than 10%!
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Which means more than 90% OF YOUR MEALS can be normal, high nutrient, healthy meals. The entire month of December is NOT a wash.
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Why wait until January to focus on your health? A few treats and special, indulgent meals to celebrate with loved ones won’t derail your goals – but “all-or-nothing” thinking might.
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✨ Here’s how to stay balanced through the holidays:
�✅ Pick your favorite treat ahead of time, savor one serving, and really enjoy it. No shame when you pre-planned and committed ahead of time
�✅ Make half your plate veggies for every meal – fiber helps you feel full!�
✅ Stay hydrated: Aim for 65–100oz of water/day to balance holiday drinks.�
✅ Keep moving: We can’t recommend outdoor walks enough! As Laura’s military dad always said (to her teenage woe), “There’s no such thing as bad weather, just bad clothing.” Layer up, let the cool wind brush your face, and observe how the holiday stress and seasonal darkness rolls off your shoulders and down through your moving feet as you reground.
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Let’s ditch perfection and focus on feeling good now! Your health journey doesn’t need to pause for the holidays 💙
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12/11/2025

Dairy-free but still want strong bones? 🦴✨�Swipe through to see the best non-dairy sources, from leafy greens to fortified foods to sneaky high-calcium superstars you might not expect.
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Getting enough calcium is totally doable without dairy… you just need to know where to find it. This guide breaks it all down for you 💙
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📌 Save this post so you can reference it when you’re meal planning or grocery shopping!�
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�And if you’d like personalized support building a balanced dairy-free diet, call BeWell for you Health Screening! We’re here to help.
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12/10/2025

Warning: side effects of visiting BeWell include feeling at home + smiling way too much 😌💙

12/08/2025

Eating mindfully is not a diet; it’s a mindset, a lifestyle.
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Mindfulness isn’t something new you have to learn, but rather a ✨return✨ to your natural instincts.. When you tune into your body’s cues, you’ll naturally begin to give it what it wants and needs at any given time.
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Mindfulness takes time and dedication to truly master. Work your way up to eating mindfully each day, and forgive yourself when you don’t.
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Patience is key as you embark on the process of building a stronger mind-body connection and improving your relationship with food.⠀
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Eight Tips for Mindful Eating During The Holiday's
1️⃣ Prepare your meals. Cooking activates your senses and primes your body for eating and digestion.
2️⃣ Eliminate distractions. Turn off the TV, put down your phone, and create a calm space for eating.
3️⃣ Sit and savor. Take a deep breath, center yourself, and fully enjoy your meal—bite by bite.
4️⃣ Create a mealtime ritual. Set the table or play soothing music to make eating a mindful experience.
5️⃣ Engage your senses. Notice the colors, smells, textures, and flavors of your food. Appreciate every detail!
6️⃣ Stay connected. When eating solo, tune in to your body’s signals. With others, enjoy the shared experience of food and conversation.
7️⃣ Listen to your body. Pay attention to hunger and fullness cues. Take your time and check in with yourself before going back for seconds.
8️⃣ Let go of the diet mindset. Mindful eating is about giving your body what it truly needs, not about restrictions or rules.
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Mindful eating is a practice, not perfection. Take it one meal at a time and work your way up to eating mindfully each day, and forgive yourself when you don’t.
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What’s your favorite tip for mindful eating?
Share in the comments! 👇
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12/07/2025

Curious what your BeWell Nutritionist indulges in during the holidays?
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Check out these gluten-free, dairy-free baked beauties, who's crispy outside and a soft-brownie inside is like a mashup between a cookie + brownie! 😋
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Plus flecks of crunchy peppermint sticks make this the holiday treat that everyone will request!
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🍪INGREDIENTS
🔹¼ cup chocolate chips (Enjoy Life makes a great dairy-free option!)
🔹2 eggs
🔹1 cup cane sugar
🔹¼ cup avocado OR coconut oil
🔹1 teaspoon pure vanilla extract
🔹¾ cup gluten-free flour blend
🔹¼ cup unsweetened cocoa powder, sifted
🔹½ teaspoon baking powder
🔹¼ teaspoon fine sea salt
🔹Crushed candy canes or peppermint candies for topping
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👩‍🍳INSTRUCTIONS
▪In a small saucepan over low heat, melt the chocolate. Let this mixture cool slightly.
▪In another mixing bowl, whisk the eggs, sugar, and oil.
▪Add the melted chocolate and vanilla, whisk again.
▪Add flour, cocoa powder, baking powder, and salt. Stir well.
▪Chill dough in a bowl in the refrigerator for 1-2 hours.
▪Preheat the oven to 375 degrees. Line 2 baking sheets with parchment paper.
▪Scoop out dough using an approximate 1- to 1-1/2-tablespoon portion for each cookie. Using your hands, shape each dough mound into a round disc.
▪Sprinkle crushed candy cane pieces over each dough round.
▪Bake cookies for 12-14 minutes.
▪Remove the cookies to wire racks to cool completely.
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12/05/2025

We’re teaming up with Reyes Chiropractic this December to support Centre Safe with a holiday food & essentials drive 🎁
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You can drop donations at the BeWell front desk or directly with Reyes, every item helps a local family in need this season.
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Thank you for helping us spread care, comfort, and community this holiday season 🤍
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📍Donation drop-off: Now through end of December at BeWell front desk or Reyes Chiropractic front desk
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12/04/2025

When you find a smoothie that works, you stick with it. 💪☕️�Nutritionist Danielle has been loving this post-workout coffee–protein combo, and it’s been her go-to on early workout mornings when she needs fast, nourishing fuel to kick off the day feeling strong.
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Here’s what’s going into her cup lately:�
☕️ Coffee (with milk if you prefer)�
🧂 Pink sea salt�
🎃 Pumpkin seeds�
🍌 Banana
�🌾 Ground flax seeds
💪 Scoop of creatine (only on workout days!)�
🍫 Daily Meal Protein powder by NutriDyn — chocolate (her favorite)�
✨ Espresso Fruit & Greens powder by NutriDyn�
🧊 A big scoop of ice

Blend it up, pour into an insulated cup, and sip all morning.
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Why she keeps coming back to this one:�
✔️ Quick and easy after early workouts�
✔️ Keeps her energized and satisfied�
✔️ Supports strength + recovery�
✔️ Just feels good in her body
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If you try it, tag us and show us your version! 🥤💛
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12/03/2025

December Wellness Reminder: Gratitude is one of the most powerful ways to support your emotional and physical well-being.
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When you gently shift your attention from what’s missing to what’s meaningful, you create more room in your life for calm, clarity, connection, and resilience. Even the smallest moment of appreciation can soften stress and anchor you during a busy season.This month, let gratitude be your grounding practice.
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Take 60 seconds right now to reach out to someone who has supported, inspired, or encouraged you. A simple message of appreciation can brighten both of your days—and strengthen the relationships that nourish your health year-round.
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✨ Slow down.�
✨ Notice the good.
�✨ Connect with someone who matters.
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Your future self will thank you.
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12/02/2025

♻️✨ Sustainability Swap & Social — THIS THURSDAY! ✨♻️
Co-hosted by the Women’s Wellness Collective & Women’s Sustainability Collective
Join us and the Happy Valley Sustainability Collective on Thursday, December 4th from 6–8 PM for a fun, community-centered Clothing & Item Swap that supports a local circular economy and reduces waste.
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Bring your gently used clothing or small household items (clean, unstained, and in good condition) and swap something you treasure for another you’ll love!
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📍 Eric J. Barron Innovation Hub (Downtown State College)�
🕕 Thursday, Dec 4 • 6–8 PM
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🌿 How the S
1️⃣ Check in at the registration table — you’ll receive one ticket per item you bring.
2️⃣ Place your items on an open table to be “shopped” by others.�
3️⃣ Explore, mingle, shop, and enjoy the evening.�
4️⃣ When you’ve found new-to-you goodies, return to the registration table to check out.
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🎶 Live music by Joe Pye
�🍰 Snacks from Chew Chew Bun & Caramel Afternoon
�🤝 Connect with Happy Valley change makers�
🧺 Optional: Bring a donation for the food bank box!
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💡 Guests are welcome even if they don’t bring items.
💡 Great opportunity for last-minute white elephant gifts!
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✨ Come socialize, swap sustainably, and support our community.�⠀
📲 Register here: https://forms.gle/ikgXFM5qwXmvSGkh7
Please share widely — we can’t wait to see you there!
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12/02/2025