BodyBalance365

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

Happy MDW — tagged as the “unofficial summer kickoff”, it is easy to live every day like it is your last. (It was a long...
05/23/2026

Happy MDW — tagged as the “unofficial summer kickoff”, it is easy to live every day like it is your last. (It was a long winter!). Which usually leads to a bumpy start for the work week. Remember my 3 Golden Rules to help you stay bulletproof this weekend, and ready to re-enter reality on Tuesday.

1. DRINK WATER: I can’t stress this enough — leave a large glass of water on your nightstand and drain it before you get out of bed. Add another glass for every caffeinated or alcoholic drink, plus the salty/sweet treats we’ll be enjoying at BBQs and picnics. It makes such a difference when you are hydrated — goodbye afternoon brain fog and morning headache.

2. Start everyday with exercise: Does not matter if you are a guest or the host. Take an hour in the morning for a walk on the beach, a run in the park, yoga in your bedroom, or to swim your laps. There is no better way to boost your mood and energy at the start of day. Saying, “I’ll get a workout in later” is risky at best. Get. It. Done.

3. Protein and Plants at breakfast: Warm bagels, homemade coffee cake, and mom’s pancakes are delicious but will spike your blood sugar and have you hungry again in an hour. Breakfast determines your food choices for the rest of the day, so start strong! Smoothies, eggs with avocado and strawberries, or yogurt with nuts, seeds and blueberries will keep you satiated for your pickle ball match, and help you bypass the mini muffins in the clubhouse.

Take advantage of the abundance of fresh berries this month. Nothing tastes better than a “local berry” — lucky me to be...
05/21/2026

Take advantage of the abundance of fresh berries this month. Nothing tastes better than a “local berry” — lucky me to be on Long Island! Fruit is also more nutrient dense if it’s picked when ripe vs. ripening when being flown to you from overseas. Berries are “superfoods”, meaning they are loaded with antioxidants, vitamins and minerals. And May is the best time to enjoy them 🫐 🍓 🍒

I love my collagen coffee in the morning! ☕️ Plus it’s an easy way to boost your protein intake — 10-20g depending how m...
05/19/2026

I love my collagen coffee in the morning! ☕️ Plus it’s an easy way to boost your protein intake — 10-20g depending how much you ad. It can be a bit confusing how collagen works. 🤔 Collagen is a form of protein that is great for our skin, hair, joints, and fingernails. When you consume collagen, it doesn’t magically improve your skin and hair, but it gives your body the “raw materials” (aka amino acids), that allow your body to produce its own collagen. Pretty cool actually.

Vitamin C also helps your body absorb collagen, so why not have a clementine with your collagen coffee? 🍊

Women have a stronger cortisol response in the morning than men — which is directly tied to hunger hormones. When women ...
05/15/2026

Women have a stronger cortisol response in the morning than men — which is directly tied to hunger hormones. When women skip breakfast or delay their first meal til noon, those hormones are wonky for the rest of the day…meaning more sugar cravings, late afternoon energy crashes, and overeating at night. ❌ Certainly not the goal for IF!

However, if women break their fast at 8AM, and still finish eating by 6PM they will achieve the benefits of IF, without dysregulating their hormones. I am not a fan of IF for that reason. I also don’t like it for morning exercisers who delay their first meal several hours after working out. But I do love an earlier dinner and a solid 12-14 hour “fast” between dinner and breakfast — when it works. ✅ Please don’t cancel your 8PM dinner rez tonight — this is a guideline, not a rule! TGIF! 🥳

It may be challenging to find gluten and/or dairy free options at bakeries, but with a handful of pantry staples and a f...
05/13/2026

It may be challenging to find gluten and/or dairy free options at bakeries, but with a handful of pantry staples and a few items in the fridge, it’s pretty easy to bake your own muffins, loaves and cakes.

Replace traditional flour with gluten free ones (Bob’s Red Mill has several), such as almond, coconut, cassava or 1-to-1 Gluten Free Flour.

Substitute butter with vegan oat milk butter, coconut oil or EVOO. And swap milk or half and half with almond or oat milk.

Trust! They will be delicious. Maybe no one even notices? 😉

APPLE CARROT CHOCOLATE CHIP MUFFINS
1 ripe banana, mashed
2 eggs
1 cup grated carrots
2 cups almond flour
1/2 cup shredded coconut flakes
1 tsp baking soda and baking powder
1 tsp cinnamon
1/2 tsp ground ginger
1/2 apple, peeled and chopped
1/4 cup dairy free chocolate chips
2 Tbsp honey

INSTRUCTIONS:
Preheat oven to 350 and spray a muffin tin with olive oil cooking spray
Put the dry ingredients in a bowl.
Mix the wet ingredients in blender(banana, eggs, carrots, coconut flakes and honey) and transfer to the bowl with dry ingredients
Add chopped apples and chocolate chips — fill muffin tin 2/3 full
Bake for 20-22 minutes, check with a toothpick
Let cool for 5-10 minutes. Enjoy!

According to AI, the definition of “mothering” is: to treat someone with great kindness, affection, and protection. When...
05/11/2026

According to AI, the definition of “mothering” is: to treat someone with great kindness, affection, and protection. When you think about it, there are many wonderful people in our lives who “mother” us, who may not be our biological parent. So (a day late!) here is a shout out to all those who love and protect us—we moms couldn’t do it without you. 🩵

We know breakfast is the most important meal of the day, but hitting 30g protein and 10-15g fiber is also super importan...
05/07/2026

We know breakfast is the most important meal of the day, but hitting 30g protein and 10-15g fiber is also super important. Traditional breakfast choices like cereal, bagels, waffles, muffins, French toast (should I go on?)…are carb-heavy, and lack protein and fiber. Even oatmeal which is advertised as a “health food” has only 6-8g protein in 1/2 cup and causes a huge glycemic spike.

These Protein Chia Oats are the perfect alternative:
1/3 cup oats
2 Tbsp chia seeds
1 scoop protein powder
3/4 cup unsweetened almond or soy milk.
Combine ingredients and chill overnight. Top with fresh or frozen blueberries and a dollop of Greek yogurt. Yum!

Late afternoon brain fog often follows a blood sugar crash, causing negative changes in the brain. A “refined-carb-heavy...
05/05/2026

Late afternoon brain fog often follows a blood sugar crash, causing negative changes in the brain. A “refined-carb-heavy” meal can land you in a serious fog, at a time of day none of us can afford to be groggy and unfocused. 😣

A lunch of ham and cheese on a roll or whole wheat wrap with a small bag of Lay’s can land us there. How?
The gluten in the bread causes inflammation in the brain, and then the bread quickly converts to sugar. It’s a “one-two punch”. Processed foods (cold cuts) and foods high in saturated fat and sodium (chips) further negatively impact our brains — as in, reduced attention span and difficulty with memory. Yikes!

Switching to a low glycemic meal with nutrient dense greens, lean protein and healthy fats will give your brain just the boost it needs for a busy PM. Help is on the way! ✅

A beach walk is no “day at the beach”! It’s a great cardio workout and also great for your joints, muscles, and circulat...
05/03/2026

A beach walk is no “day at the beach”! It’s a great cardio workout and also great for your joints, muscles, and circulation.

But I love the mental benefits even more. The uneven sand stimulates your nerve endings, giving your brain a workout too. The sound of the waves lowers our cortisol and the sunlight is a mood booster that releases serotonin — plus a healthy dose of Vitamin D. Finally listening to birds reduces our anxiety and calms our nervous system. Can’t get all that on the treadmill.

And who doesn’t love being barefoot? 😉

Counting calories is a lose/lose. First, it will definitely ruin a fun dinner with friends, but it’s not even an effecti...
04/30/2026

Counting calories is a lose/lose. First, it will definitely ruin a fun dinner with friends, but it’s not even an effective strategy for weight loss. Focus on your intake of protein, fiber, plants, and water. These foods are nutrient dense, keep you satiated, and balance your blood sugar — meaning you’re not craving sugar throughout the day. That’s a strategy for success.

Finally, a banana and 2 Oreos both have about 100 calories and from a nutrition standpoint, they could not be more different! I’m guessing you know which one I’d like you to choose. 😉 🍌

Free yourself from calorie counting to achieve what I call Food Freedom.

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