If you’re looking for a grain-less and gluten-free low carb bagel - here you go! The best part is that these are egg-free (unless you use the egg wash) unlike many low carb options. So if you have an egg allergy, these can certainly suit you too!
- Low carb, Grain free, Gluten free, Sugar free, High protein
Ingredients:
1 cup Greek yogurt
2 cups almond flour
1 tsp baking soda
Optional:
1 egg or egg wash
Seasoning -options are endless… cinnamon, garlic powder, rosemary, blueberries, Italian herbs, etc…
Combine almond flour and baking soda in a bowl, add yogurt and make into a ball of dough. Divide dough into 4 balls and shape into a bagel. Optional- Brush with egg wash and top with seasoning. Bake in a preheated oven at 350 F for about 20 minutes or until browned.
Looking for something to believe in?
The sun rises and sets every day. Each day is an opportunity to begin new.
Your ability to influence goodness, starts with your belief in goodness...
Look in the mirror…
Re-Steady Your Balance
Being healthy is about Balance. Somedays are easier than others. Its about making small adjustments to "re-steady" our Balance. The more practiced you are at re-steadying yourself -the more habitual it will be.
Small adjustments help us re-steady and find balance.
Here, now, within your space -Mindfulness
A routine morning walk, and a new perspective emerges.
The power of being in the moment and focusing on the here and now.
I had quite the reality check with this recently. To provide you a little bit of background -a few months ago I started walking regularly in the morning in these chilly temperatures. I take the time to bundle up warmly and venture out to take a 20-minute walk on the icy road.
The walk itself has been therapeutic and I’ve enjoyed every moment of it with the exception of the cold temperature.
Recently on a much warmer day I started out for my regular walk and glanced up at the end of the road - suddenly I stopped. It looked like such a far distance to walk -it was overwhelming, and I paused for a moment and contemplated turning around and going back home.
However, I chose to stay and be curious. I thought I’ve been taking this walk for months now it’s simply 20 minutes 10 minutes down the road and 10 minutes back. Why was this morning so different?
I realized that because of the chilly temperatures and iciness; I was previously focusing on where my feet were and huddling up inside my layers of clothing. as a result I was focusing just on 20 to 30 feet in front of me. I was simply enjoying nature and being lost in my thoughts- and then before I knew it the walk was over and I was back home.
This morning the weather was so much nicer my footing was more grounded I looked at the end of the road and it was daunting.
Lesson learned – there is so much value when we focus on the here and now and enjoy what we’re going through.. and stop stressing over what is ahead.
We can appreciate what we can focus on, touch and change. Taking those mindful small steps will get us exactly where we need to go. We will surely set ourselves up for repeated cycles of failure if we look too far down the road for too long – as it simply seems too overwhelming.
Curious about working with me?
Working with me is different. I’m not an influencer. I’m not about a quick fix.
I work closely with my clients to empower them to take control of their health and wellness by
Making Healthy a Habit, One Choice at a Time.
As a Board Certified Health & Wellness Coach I do this by partnering with my clients to increase self-awareness of choices while guiding them through the process of change. My areas of focus include healthy aging, managing chronic pain, moving mindfully, self-care, nutritional balance and weight management.
Are you ready?
Hear what my clients are saying about working with me.
Weight-loss Supplements & Vitamin Sale!
Start 2024… Saving More!
All nutraMetrix vitamins and TLS weight-loss products and kits are on SALE!
15% off ALL orders through 01/31/24!
Not a Preferred Customer yet? Register here!
Still Need That Perfect Gift? What are you waiting for...?
Giving the gift of feeling good… is always perfect!
Gift Certificates Available starting at $50
Redeemable for all services, product and classes!
You are worth the investment. Wouldn't you agree?
You are correct; being healthy is not free. Being overweight, sedentary with a weakened immune system is not free either.
There is an investment in being healthy or cost for illness - either way it will involve time and money.
Your CHOICE where you spend it.
Ask yourself-
How many of the social media diet supplements, meal replacements or programs have you bought that did not work long-term or work at all?
How much are the co-pays for the doctor visits, lab work, physical therapy sessions and medication’s to manage a chronic illness, fatigue, pain, etc.? Did you include the costs of the all the over the counter products for sinus congestion, runny noses, sleep problems, digestive issues, etc.?
What is the potential future cost of all these reactive approaches?
What is the emotional and the psychological toll on yourself and your love ones when you cannot join them in an activity due to just not feeling well or illness?
How much are you missing out on?
Choices for a Happy Healthy New Year
What do you want MORE of in 2024? Or is a better question what do you want less of ?
To make room for more of something you will need to let go of something. Release those choices and things that are not supporting your health and wellness.
How about less fatigue, less pain, less anxiety, less weight, less depression, less inflammation, less sick days, less headaches, less bloating, less putting out fires, less clutter or less waste just to name a few.
What do you want more of in 2024?
ACCEPT what you cannot change -your age, your genetics, all your choices prior to today, what others think, what others say, what happens around you, the attitudes, beliefs, choices and perceptions of others.
CHANGE what you can change - your future choices of how you move, how much you sleep, what you consume, how you treat yourself, your responses to others through your words and actions, where you focus your time, energy and attention, how you let others affect you, your gratitude and how you demonstrate it.
Body Be Well Solutions offers a variety of different approaches for Making Healthy a Habit, One Choice at a Time. Not a diet – that is short term. Not even really big changes; sometimes its the smallest that have the greatest impact. Choices that actually change your lifestyle and get you on the road to health and happiness for good. Creating the resilience to get back on track during those occasions of getting sidetracked.
Actions are more powerful than words - take a look…
Why choose a National Board Certified Health & Wellness Coach?
This new year while on your path to improve the quality of your health and well-being; consider working with a Health Coach who has demonstrated the dedication and skills to truly support you and is recognized by the Centers for Disease Control as well as many health insurance providers.
Diabetes -Weight Management -Smoking Cessation -Moving More -Nutrition -Food Labels -Grocery Shopping -Mindfulness -Stress Management -Healthy Aging -Alternative Pain Approaches -Time Management
The National Board for Health & Wellness Coaching was established in 2012 with the mission to champion the advancement of health and wellness coaching through evidence-informed standards of education, training, credentialing and research. In 2017, NBHWC, in collaboration with the National Board of Medical Examiners (NBME), launched the first-ever board certification exam for health & wellness coaches.
There is a limited number of National Board Certified Health & Wellness Coaches proudly holding the esteemed NBC-HWC credential, practicing across various healthcare settings, employee wellness programs, and in the private and public sectors addressing many challenges.
Autumn is known as the season of change - What does that mean to you?
One the most beautiful things about this time of year is the magnificent colors of the leaves on the various trees. The resulting falling of those leaves is just as beautiful.
Did you know that leaves falling is not about loss- it is about growth. When a tree sheds its leaves, the nutrients of the tree are withdrawing into the branches, the trunk and the roots. All in preparation for sustaining the Winter months and producing new growth in the Spring.
Does that provide you a different perspective on change?
Don’t fear change; change is growth -fear not changing.
What is your opinon of change?
Mindful Movement Special Offering extended through 12/31/23!!!
Wednesdays 930am-1030am / Saturdays 1015am-1115am (in person)
10pack/$125 use as you wish or share with a friend or per session/$15
Tuesdays & Thursdays 630am-7am (via Zoom)
10pack/$50
I don’t teach headstands or other intense yoga poses- I teach moving mindfully and create mobility where stiff achiness generally resides.
I developed my Mindful Movement yoga-inspired program, based on my experience of a massage therapist for those interested in a physical experience to increase movement and manage chronic pain. We work through basic yoga poses to improve balance, strength, and mobility.
This approach to movement can enhance your rehabilitation in recovering from injury and assist in retaining or regaining movement function typically lost with aging and chronic pain conditions.
Your first session of Mindful Movement is Free!
If you are a current participant, bring a friend… when they purchase a 10 pack of sessions -you get a session free!
Solutions for Wellness / Workshop Offerings 2024
Sessions will be offered the first Monday of each month 6pm-730pm and the following Saturday 1145am-115pm.
Registration is required; seating is limited. Plan ahead and reserve your spot now!
January / Vision Board -What Do You Want?
February /Weight Management -How Do You Find Your Balance?
March / $mart Grocery $hopping- How Do You Know What to Buy?
April / Vitamins & Supplements - What Are You Missing?
May / Mindful Movement & More - How Well Do You NEAT?
Can you sense it?
Into the garden / woods / nature we go… To break loose from our minds and find our SOULS.
When was the last time you tapped into the healing power of nature? Its free for the taking. In one form or another it is available everywhere. Trees, clouds, birds, water, rabbits, squirrels, flowers, shrubs… the list is endless. Take a look (sniff) for yourself!
Nature can be the simplest path to peace while recharging one’s energy .
A study showed that when participants were exposed to nature scenes; their brains linked with empathy and love.
Researchers suggested that a nature view helps individuals tolerate pain.
Want more time in the day?
Are you caught up in the endless cycle of simply existing and mindlessly rolling through the urgent events in life?
Longing for an opportunity to experience and enjoy the important things?
You can have that. Its a thought process- that leads to an awareness and an opportunity for change. Taking the time to observe what you are busy with and charting out the cost and benefit.
Health Coaching is an opportunity to work this this with guidance.
Are you ready to take charge and focus on what is Important vs what is URGENT?
Focusing on What Really Matters - Vision Board Results
This Vision Board Workshop group included 4 seasoned Grandmas, 1 new Grandma, 1 new Mom, a Mom who also created a board with her a 2 year old daughter the morning after! So much FUN and what a simple yet powerful experience in focusing on what really matters in life!
While having an opportunity to take the time to make some connections to what was and is truly important; several strangers in the group made connections - supporting the value of community and how none of us are alone on this journey.
If you look closely… there is a Self-care theme on all of the boards. Stay tuned for future workshop offerings to move to… Making Healthy a Habit, One Choice at a Time!
“I was motivated by your holding this group workshop - it gave me an opportunity to give a lot of thought as to where I want to go in the next couple of years…you provided form and venue to my thoughts and made it happen for me; Thank You. Your enthusiasm is inspiring. I am grateful to have been apart of tonight’s group and to have been your client these past years. ”
Are You Open to Another Perspective - Beyond Your Own?
After years of trying various approaches. Observing all the social influencers swear that theirs is the only approach for you. Where are you? Any further along on your journey to wellness and healthy sustained weight-loss? Or are you exactly where you started… or maybe a little heavier or a bit unhealthier?
There is a reason - quick fixes are simply that a quick fix. Behavioral change is where your behaviors change, and different choices are made.
Health Coaching is becoming increasingly valuable as people begin to realize they haven’t been able to achieve something on their own, and recognize that the perspective of someone who can see beyond the situation they continue to find themselves in.
Poor quick fix lifestyle choices are responsible for continued weight gain, fatigue, anxiety, depression, and overall illness. Health Coaching is a collaborative partnership; with YOU the client being able to tap into YOUR inner strength and external resources to achieve health and wellness you deserve.
Have you been able to achieve the results you want on your own?
Health is a relationship you have with yourself
Self-Care
Healthy-Self
Heal -Thy -Self
The approach you take when caring for others should be the same approach when caring for yourself. When we are taking care of others- generally it is a result of a relationship we have with them as a friend, a spouse, a parent or a child.
Are you being as supportive of your health’s needs as you could be? Are you protecting your health from harm? Are you nourishing your health? Are you showing your health love and kindness? Are you listening to your health? Are you treating your health with respect?
Does your Health deserve better?
Do you take care of others?
-when it is convenient?
-or when they need it?
Is the same true - for when you take care of you?
National Board Certified -Health & Wellness Coach
Done! Its been an enlightening journey professionally and personally- always grateful for opportunities to grow and share that growth with others.
My mission is to empower my clients to take control of their health and wellness by making Healthy a Habit, One Choice at a Time.
I do this by partnering with my clients to increase self-awareness of choices while guiding them through the process of change.
My areas of focus include managing chronic pain, moving mindfully, self care and weight management.
Study on Obesity rates with Children
WNY Health Coaches making strides with family’s to create Healthy Habits for life by starting with one Healthy Choice at a time.
