Dr. Anthony Alphonso - Back To Wellness

11/20/2025

Presentation @ Geneva on the Lake ( Geneva, NY)

11/19/2025

Geneva On The Lake beautiful venue for our Health talk tonight!

11/19/2025

11/11/2025

02/28/2025

Energy bites may be just the snack to have on hand this time of year!
😋
- 1 cup rolled oats
- 2 oz dark chocolate
- 1/2 cup pitted dates
- 1/2 cup prunes
😋
Blend the oats in a food processor for 10 seconds, set aside. Melt chocolate in a cup in the microwave, checking every 10 seconds, until just melted. Blend the dates and prunes until you have a smooth paste. Pour in the melted chocolate and blend again until very smooth and shiny. Transfer to a bowl and knead in the oats. Roll into desired shape balls or roll out to 1/4 inch thick and use fun shaped cookie cutters!

02/27/2025

Are you using your phone as an alarm clock? 📱⏰

Consider this your friendly wake-up call! It might be time to rethink that habit for better sleep and overall wellness. 😴

Here’s why switching things up could make a big difference:

🕰️ Consistent wake-up times, even on weekends, help stabilize your energy throughout the day and make falling asleep easier at night.
💤 Hitting snooze feels nice, but it interrupts your sleep cycle and prevents you from reaching those deep, restorative stages of sleep.
😟 A loud alarm can spike cortisol levels and leave you stressed before your day even begins, especially if you're a light sleeper.
🚫 Removing your phone means no blue light exposure or temptation to scroll first thing in the morning.

Try these alternatives to improve your morning routine:
✔️ An old-fashioned alarm clock (with no snooze button)
✔️ A sunrise alarm clock that gradually brightens
✔️ A natural sound alarm for deep sleepers (think birds chirping or ocean waves)

Healthy sleep is essential for balancing your circadian rhythm, and your body will thank you! 🌙✨

Need support with creating a sustainable sleep routine? Our office is here to help! 📲

02/26/2025

One day, the mountain that is in front of you will be so far behind you, it will barely be visible in the distance. But the person you become in learning to get over it? That will stay with you forever. And that is the point of the mountain.

- Brianna Wiest

02/25/2025

Got a sugar hangover? Let’s get you back on track! 🛠️

If you’ve been indulging a bit too much and now feel the aftermath — headaches, brain fog, skin issues, mood swings, or just chronic fatigue — don’t worry. Here are simple, effective steps to help your body reset without overwhelming yourself. 🙌

✨ Cut the sugar: Prioritize proteins, healthy fats, and veggies to balance blood sugar and curb those cravings.
✨ Stay hydrated: Water helps flush out toxins and supports overall recovery.
✨ Liver support: Add foods and supplements like milk thistle, dandelion, or beet root to help your liver detoxify efficiently.
✨ Move your body: Gentle exercise reduces inflammation, clears your mind, and boosts energy. 🏃‍♀️

🎯 Small, sustainable changes make a big difference. If your symptoms persist, there could be an underlying issue like leaky gut or autoimmune challenges. A deeper dive might be needed to uncover the root cause.

Want guidance on gut healing or overcoming sugar cravings? Contact our office for personalized tips! 💬

02/24/2025

A change in mindset goes a long way 💖

02/23/2025

Is a low-carb diet the answer for PCOS? 🤔

PCOS (Polycystic O***y Syndrome) affects up to 15% of women worldwide, often leaving many searching for dietary solutions like keto or low-carb plans. While these approaches can sometimes offer short-term symptom relief, they don't address the root causes of PCOS. Let’s break it down! 👇

💡 What is PCOS?
PCOS is a hormonal imbalance where testosterone levels are elevated, disrupting overall hormone health. It's often linked with insulin resistance, inflammation, and metabolic issues, causing symptoms such as:
⛔ Acne
⛔ Excess facial hair
⛔ Mood swings
⛔ Heavy periods
⛔ High blood sugar
⛔ Inflammation

🌾 Low-carb diets like keto may help stabilize blood sugar levels and reduce inflammation by cutting out refined carbs and sugary foods. However, not all carbs are the enemy! Whole, nutrient-dense carbs play an important role in hormone health and energy balance.

🔑 Sustainable strategies for PCOS management:
1️⃣ Limit refined carbs (pastries, white bread, juice) while including whole grains, legumes, and veggies.
2️⃣ Eliminate inflammatory triggers like dairy, soy, or eggs if symptoms persist.
3️⃣ Focus on balanced, nutrient-rich meals that work for you.
4️⃣ Eat smaller, more frequent meals to regulate blood sugar.
5️⃣ Prioritize restful sleep—it’s essential for hormone and insulin regulation!

✨ A low-carb diet might be one piece of the puzzle, but addressing PCOS often requires a holistic approach combining nutrition, lifestyle changes, and medical guidance.

Ready to take control of your symptoms and find a tailored solution? Let’s work together! 📲 Call our office today!

02/22/2025

You hear it, and say it, all the time...

"I'm not ready yet"
"I'll start next week"
"I can't wait for my schedule to slow down next month so I can start xyz"

Ready is an illusion and taking that first step is the hardest part.

Give our office a call and we'll help you take that first step towards prioritizing yourself and your health. Let's do this together 💞