Community Wellness Coaches

10/09/2022

Registration is open for our Fall 2022 Befriending Your Body Group. Join us for this intimate virtual group where we will learn to cultivate self compassion together. Through the door of self compassion we can create greater peace with our bodies, our relationships with food and our true selves. For more information go to compassionatelyconnected.com.

20/02/2022

Chocolate fat bombs for the 5-Day Reset! Packed with…







And all the love I needed to give myself today to remind myself - everything else waits. Let the challenge begin 🙌

04/02/2022

Make more Happiness Chemicals!

Not feeling yourself lately? Have you noticed that it’s worse on some days and better on others? Have you noticed any kind of a pattern? It can have a lot to do it the weather. Seasonal affective disorder (SAD) is no joke. It can make it hard to function.

I know the dark and cold affects my mood and I have learned that if I don’t get ahead of it, by the time February rolls around there's a better-than-average chance that I could spend the whole month wrapped in a blanket, barely able to function. If that’s you now, there are strategies you can use t help pull yourself through until the sun comes back and the weather warms up.
- Make a point of getting outside during the day - sunlight on the skin and in your eyes.
-Consider purchasing a full spectrum light box and spend Tim in front of it as sooon as you wake up every morning. They’re easily available online.
- Prioritize movement outdoors.
- Stretching in the morning
- Drink plenty of water. Staying hydrated is crucial. (I try to drink at a whole glass of water before my morning coffee and another one immediately after - that way I'm already two glasses in before I've even started my day.)
- Limit screen time and use blue light blocking glasses when screens are necessary. The light from screens throw off our circadian rhythms.
- Create morning and evening routines that prioritize sleep
- Start limiting caffeine now.
- Limit or entirely stop drinking alcohol. It may make us feel better - but the effect is almost always temporary and can create other problems like dehydration, sugar / insulin, and other hormone imbalances later.
- Be mindful about sugar and junk food intake. When we feel lousy, we crave comfort. For many of us, that comes in the form of food.
- Speaking of food... Eating foods like salmon, eggs, and fortified yogurts will help with the healthy fats our brains and bodies need
- Try to get out of the house at least once a day. Personally, this one is tough for me - especially when the weather is super cold and wet.
- Consider Supplementing with a good Vitamin D supplement (I prefer D3) and a high quality Omega-3. Check with your doctor - you may also need to add magnesium first.
- Find a person or a group to help you stay in touch, grounded, and gently accountable.

For help, join me, Stay Balanced and the Community Wellness Coaches in our Simple Winter RESET this month! We start preparing our bodies and homes on Valentines day (consider this a valentine to yourself).

You can Register here https://p.bttr.to/3IDehwo
… Or send me a message and I’ll answer any questions you have.


Benefits you can expect:
* Clean up your diet and focus on eating healthy and tasty foods like whole grains, lean proteins and lots and lots of cleansing veggies
* Fix your sugar habit
* Get back on track with your eating habits in a way that won’t leaving you feeling hungry or deprived
* You may lose from 2-14 lbs. but that isn’t the purpose of the program
* Improved quality of sleep so you’re not a mid-day wreck anymore
* Improved focus and attention
* Reduced inflammation and joint pain
*Climb out of the February Funk with supportive group of fellow humans all focused on the same thing.


Make more Happiness Chemicals!

03/02/2022

Beans! Beans! They ARE good for your heart. February is heart ❤️ health awareness month. Check out this article on how to cook beans and reduce the discomfort they can bring.

Soaking beans in a solution of salt and baking soda yields creamy, cooked beans in less time.

01/02/2022

[EDIT: We begin prep week on Feb 14. You are welcome to join us any time during that week and move at your own pace but we recommend traveling with a group whenever possible]

It’s here!

It’s simple,
You won’t get overwhelmed.
No crazy shakes or pills or bars.
Real Food.
Prepped and cooked by you.
That tastes delicious and will help you get back on track.

Our Guided SIMPLE WINTER RESET to help you transition out of the habits and patterns you may have fallen into over the past few months.

Alicia and Bernadette have teamed up on this and we’re super excited to announce the first of our quarterly Seasonal Detoxes! A really simple, tasty, and effective program to reset your eating habits, help you to boost your energy, get better sleep, and lose the bloat without resorting to shakes, bars, pills, or strange, unobtainable food items.

Preparation week begins February 14th but you can jump in any time during that week and move at your own pace!
The "detox"phase runs from February 21- 25.

IT'S TIME TO GIFT YOURSELF a SIMPLE RESET if:
-You’re noticing that you need an extra hit of coffee or sugar or a mid-day power nap just to function
- You went a little overboard over the holidays and haven’t really recovered.
- You’re looking for a way to improve your eating habits without signing up for some fad diet that will fizzle as soon as you’re done
- You don’t have the time or energy for anything extreme
- You may or may not have started breaking into the ‘fat clothes’ section of the closet

BENEFITS YOU CAN EXPECT:
* Clean up your diet and focus on eating healthy and tasty foods like whole grains, lean proteins and lots and lots of cleansing veggies
* Fix your sugar habit
* Get back on track with your eating habits in a way that won’t leaving you feeling hungry or deprived
* Lose from 2-14 lbs. (Put those ‘fat pants’ back into the bottom drawer for good)
* Improved quality of sleep so you’re not a mid-day wreck anymore
* Improved focus and attention
* Reduced inflammation and joint pain
* Clearer skin


PROGRAM INCLUDES:
* A 5-day meal plan with recipes that taste amazing and support your body’s natural detox processes
*Live training calls to help you feel prepared and supported
* Dozens of delicious, easy recipes for breakfast, lunch, and dinner plus sweet treats, snacks and ideas on how to tweak them so they meet your own needs and the needs of your family
* Continued support from TWO of the health coaches from Community Wellness Coaching
* Live group coaching sessions
* A private FB group
* A coaching app to help you stay organized
* Simple daily tasks to help guide you through steps to prepare your mind, body, and kitchen
* Bonus guides including a shopping guide, eating out guide, and a guide on Deepening Your Detox so you can personalize your experience

Since this is a new program fo us we’re going to be ironing out some kinks and asking for honest feedback. We’re offering special pricing for all of our beta participants.

Register by February 12 for to save $20!

SPECIAL EARLY BIRD RATE of $79 for the whole program including 2 weeks of coaching!
After that, the program goes to $97.

Register here! https://p.bttr.to/3IDehwo

Comment below or send a message if you have any questions.

24/01/2022

Recipe: Basil Lime Vegan Pesto

The smell of sweet basil on a winter day can really lift your spirits when the vegetation outside is lacking signs of life.

The smell brings me back to my grandmother’s kitchen full of mouth-watering homemade Italian food!

Basil has a ton of health benefits and one of my favorites is that it is an antioxidant.

Antioxidants protect your body at a cellular level. Think of them as protection from the signs of aging. Just as the winter vegetation looks dull and dreary, without antioxidants in your diet, the inside of your body can also get a little dull and dreary.

Antioxidants come in and help bring some vitality back to the cellular landscape.

Vitamin C is an antioxidant and basil is a source of vitamin C. You may not get tons of vitamin C from sprinkling basil over a meal, but if you make pesto to top zucchini noodles or a cauliflower pizza, you’re bound to get some great anti-inflammatory benefits.

A quick word of caution, basil also has a decent amount of vitamin K which some people need to watch their intake of.

And if you are out of basil, you can always use arugula or Swiss chard.

21/11/2021

Thanksgiving recipe! This butternut squash and shaved Brussel sprout quinoa is perfect for a gluten-free, plant-based, dairy-free, vegetarian dish. It even serves as a great replacement for stuffing.

Find recipe here: https://staybalancedllc.com/apps/recipe/details/id/Butternut-Quinoa-with-Shaved-Brussel-Sprouts

It’s always nice to have one dish at the table that honors all of these dietary choices. You never know what people will be coming to the table with. I am always grateful when a host considers mine.

Even if you don’t expect that anyone needs to eat with restrictions, this plate will fuel you with nutrition and not leave you walking away from the table feeling bloated and full. Gluten and dairy can be quite difficult to digest, hence the bloated feeling. Eating well doesn’t equate to feeling so stuffed that we need to pop open a button around the waist!

I hope you’ll try this meal and feel the difference!

Heather and Alicia served this at out last cooking demo. We used and a huge heaping of

27/10/2021

Fall cooking demo is scheduled!

This event will be held Wednesday, November 10, 7 - 8:30 pm at Toast in Patchogue. Ellementa is about Women, Wellness and Community and our cooking demo will reflect that purpose.

In this fall food demo, Heather and Alicia will show you some of their favorite fall dishes to nourish the body, mind, and spirit based on the principles of seasonal eating. Fall is filled with grounding root vegetables, warming spices and immune-boosting foods for the upcoming winter.

So join us for an evening filled with delicious food, education, a few laughs and a lot of fun. Also, get answers to questions you may have about the cannabis plant and CBD.

Offering: $40 All guests will receive a mocktail and a small plate of each of the four courses. Guests will also receive recipes of all dishes to make their favorites at home.

Location: Toast in Patchogue, 46 East Main Street. Please enter through the event space door to the left of the main entrance. Limited seating available. Please register by Sunday November 7.

Register here:

In this fall food demo, Heather and Alica show you their favorite fall dishes to nourish the body, mind, and spirit