Surviving Holiday Gatherings

A few survival techniques are:

  • Drink large amounts of water before
  • Look at a menu online before, so I know what the best choices will be
  • If a buffet, walk through first without a plate looking at what the best choices will be
  • If consuming alcohol, choose vodka and have with seltzer with an olive or a lime
  • Fill up on the raw veggies as good fiber to help metabolize your other choices
  • Skip dessert, but have a bite of someone else's (first bite is always the best)
  • In a pub, order a sandwich minus the roll on a large bed of lettuce
  • Use olive oil and vinegar as dressing (ask.. it is usually available)
  • Choose items without heavy gravies/sauces... if that is not an option, scrap it off
  • Avoid all potatoes, pasta, white rice and bread

Preparation & Convenience Are Key!

This is so true!!!  Feeling Good and Being Healthy is Not About Deprivation... Its About New Habits.  These recipes are creative... Although are pretty high on the Glycemic Index.  Contact me for steps on modifying and making these with ingredients that Keep You in The FAT BURNING ZONE AND FULL OF ENERGY!

Follow this link for details on 15 Quick & Healthy Mason Jar Recipes

http://www.healthy-holistic-living.com/15-quick-and-healthy-mason-jar-recipes-for-breakfast-lunch-and-dinner.html?t=JERF

 

 

Taking Control, Jump Start Your Success

Had a wonderful 1st session with the current group of participants in Healthy Choices = Healthy Habits program! We are all ready for the "system reboot to our metabolisms" and all the wonderful responses our bodies will be experiencing... less pain, less bloat, less cravings, less brain fog, increased energy, better sleep, dropping a few inches and a few pounds! Who doesn't want that?? Our "mind shift" has begun, we are focusing on making choices that "Fuel our Bodies". We are NOT looking at this a deprivation... as we are GAINING so much more in the quality of our lives!

Why did I expand my practice?

I have expanded my practice to include more opportunities to work with my clients proactively on the quality of their life and chronic pain management.  As beneficial and effective as therapeutic massage is;  it is still a reactive approach.  I am continuing my work as a massage. Although now through my health coaching, I work directly with individuals on improving the quality of their lives through their lifestyle and nutritional choices.  One size does not fit all, so much attention is paid to developing habits for each person individually.  While this can be time consuming, it is the most effective approach for sustainable change. 

As a Health Coach, I work with the understanding of  "primary foods"  and "secondary foods".  Secondary foods are what we put in our mouths, primary foods are everything else in our lives.. work, home life, faith, finances, physical activity, etc.. These both play a critical role in ones overall health and well being.  Here are a few details regarding our offerings:

Healthy Choices = Healthy Habits is an 8 week program for 6-8 participants.  This can be facilitated at Body Be Well Solutions or brought to a business/corporate environment.
Health Coaching can be facilitated at Body Be Well Solutions or brought on site to someones home or to a business/corporate setting.  This can be offered individually or for couples.
Therapeutic Massage and Chair Massage is available at Body Be Well Solutions or can be brought to a business/corporate environment.
Wellness Talks are always available.  Most recently, I had the opportunity to speak to Scleroderma Foundation of Buffalo at one of their monthly meetings.  The topic was "Managing Chronic Pain, What Role Do You Play"?  There is no cure for the debilitating disease or the accompanying pain.  We discussed putting the disease to the side, and explored what choices could we then make to manage some of the other underlying pain.  
Corporate Wellness sessions are available at Body Be Well Solutions in an "off-site" offering. In January we had the opportunity to work with the senior managers of Anderson's Custard.  The "Solutions of the Wellness in the Workplace and Beyond" program was held here at Body Be Well Solutions.  A team building activity involving the preparation of a healthy meal was followed by an open lecture discussion regarding many of the confusing current health topics.  The event concluded with a debrief over the enjoyment of the meal that was prepared by the group and each participant received a chair massage.

Please feel free to share this Press Release with any local group, publication or organization that may benefit from a working relationship with us as a partner or client.   


Green Drinks/Smoothies Keeping it Simple

Green drinks/smoothie recipes are everywhere… from very simple to very complex.  I always go for convenience that is nutritious, simple and budget conscious.

A little background on the basics of your fruit and vegetable ingredients… 

•    Red = Anti-Aging
•    Orange = Immune Boosting
•    Yellow = Anti-Inflammatory
•    Green = Detoxifying
•    Blue/Purple = Brain-Boosting

On the thought of convenience, which is a huge consideration if you are looking to making a Healthy Choice a Healthy Habit.  It has to be easy, quick and budget conscious.  I prep on Sundays for the entire week.  This ensures I have a nutritious energy boosting, satisfying start to each day. 

I am a regular Wegmans and Trader Joes shopper.  Weekly, I purchase:
•    2 containers of organic mixed super greens/spinach
•    Seasonally fresh organic fruits and organic frozen varieties
•    Organic fresh veggies
•    Wegmans organic wonder water, seltzer and organic unsweetened almond milk

During the summer months I blanch many of the veggies I grown in my own organic garden… currently I’m working my way through my beets and carrots from last summer’s late fall harvest.  

I purchase fresh organic fruit and veggies weekly, although usually cannot eat it before it turns.  The fruit I do not eat in its prime, I put in glass mason jars and freeze.  The organic veggies I do not eat in a timely manner, I steam for 3-5 minutes and place in glass mason jars and freeze. 

My weekly prep:
In a quart size freezer bag, I combine 2 cups of fresh greens (uncooked), 1 cup of a fresh organic fruit/organic veggies combination.  I make 7 bags of this combination and place in freezer.

Each morning, before my routine of lemon water, water, vitamins and organic tea; I take a bag out of the freezer to begin thawing.  I place this in my Nutri-bullet canister and add the desired liquid of the day and a tablespoon of either organic flax-seed or chia-seeds.  Additionally, because of its amazing health benefits and naturally sweet flavor, I add 1/2 package of powdered Aloe Juice; strawberry kiwi flavored.

Why do we continue to OVEREAT?

Leptin Resistance:

Think of it like this:  if your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away.  With Leptin Resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to Leptin, the hormone that tells you to stop eating because you are full.

Gherlin is the hormone released to tell our bodies we are hunger and need fuel/nutrients.  When you start to eat, your fat cells release Leptin, which tells your brain our nutrient levels have been met; and we should stop eating.  

Ready to reprogram your Leptin Receptors?

Hey Guys.. It's All About the 6-Pack

Being Healthy and Feeling Good is Not about Deprivation, It’s about New Habits

 Session 1        Taking Control / Jump Start Your Success

Session 2        Eating for the Fat Burning Zone / Getting Healthy

Session 3        Really Reading Labels / Wegmans Grocery Tour

Session 4         Metabolism / Hormones & Supplements

Session 5         Nutrition Just Calories?  / Protein, Fats, Carbs

Session 6         Creating Healthy Habits / Let’s Keep It Real


Just for you Guys, an accelerated program:

6 weeks... for only 6 guys... let the Competition begin!

Grab a buddy and registered today...                              
                             limited seats left in this special offering!

 

 

January is a great time to ring out the old...

January is a great time to "ring out" the old. We often celebrate a year of not-so-healthy habits with New Years celebrations of indulgent foods and beverages. It is no wonder that many people start each year feeling Sick & Tired of Feeling Sick & Tired.


These are signs of a potential overload of internal "toxins" you've built up from everyday chemicals and other potentially harmful substances in food, water, and air. Although the body has a natural detoxification process, we often give it more than it can handle.


Unhealthy eating can add to your toxic burden. It can also cause weight gain, and fat cells are a great hiding place to store what your liver is unable to clean out. Pressures at work and emotional stress (and added pounds) from Holiday celebrations add to this toxic buildup and increase "the winter blues".


Make a CHOICE to feel better. New Year's resolutions to "be healthier" often fail due to a lack of a measurable goal. But there's a simple way to promote good health and feel better while helping your body get back to its top cleansing speed.


Reserve Your Seat for Sunday January 10th and/or Sunday January 17th at 6pm

I will be offering Free Support for getting yourself started on the right path... there are many approaches available.

ONE SIZE DOES NOT FIT ALL,
Which ONE is RIGHT for YOU....


*The TLS 21 Day Challenge? 
*Individual Health Coaching?
*Healthy Choices = Healthy Habits (8 week program)?


RSVP today, I'm happy to guide you through the process and provide you the necessary tools and support to MAKE HEALTHY a HABIT ONE CHOICE at a TIME

Could One Conversation Change Your Life?

 

When was the last time you talked with someone about your health and received the attention you deserve?

 

One size does not fit all.  

 

No one approach works for everyone.  I work with clients to incorporate changes to transform their health.  By collaborating, we can discover the food and lifestyle choices that best support you personally.
Schedule your 30 minute complementary conversation with Rebecca today.

TLS Healthy Choices = Healthy Habits (8 week program)

Everyone knows that EATING HEALTHY is the right thing to do... and most people have a good idea of what the Healthy Choices are (a donut or an apple?). The problem is every "DIET" out there tells you WHAT TO EAT and NOT EAT... but doesn't tell you
HOW TO DO THIS IN THE REAL WORLD. 

The focus of my Healthy Choices = Healthy Habits program is to do just that.

I coach people on making
REAL SUSTAINABLE CHANGES WITH MEASURABLE RESULTS.

My next series of "Healthy Choices = Healthy Habits"
sessions are Starting in February...


Mondays at 3pm (starting 02/08) or
Tuesdays at 7pm (starting 02/09)

 

You will have the opportunity to: 
Understand your Metabolism and its Impact

Explore New Foods with a Guided Grocery Tour

Recognize and Reduce Cravings

Increase Your Energy and Quality of Sleep

Learn How to Read and Interpret Food Labels

 

Reserve your seat ASAP... 
Sessions are filling up quickly and Seating is limited!

Solutions for the Workplace

Looking for a way to make this Holiday Season a bit Brighter in the Workplace?  

Did you know, Body Be Well Solutions is staffed, ready and available to offer On-site Chair massage?

Call for a quote today...         716-316-2511

Don't delay...

Holiday bookings are going fast!

Stress, Anxiety, Headaches, Decreased Productivity, Muscle Tension Pain, Joint Injuries, Circulation Issues and Depression are just a few of workplace challenges that can be addressed through a brief On-site chair massage. 

Ready to feel and look Great for the Holidays... in just 21 Days?

I'm not usually a fan of  "short term / quick approaches"  to feeling and looking Great.  However, here is an opportunity and an approach that does work, and is a great first step.

The TLS  21-Day Challenge, is a strong foundation to get you on the track to making Healthy Choices... leading you to establishing Healthy Habits.  The amazing part is if you decide to accept the opportunity and order now, you can start this right after Thanksgiving.. and be equipped with the tools necessary to get you through the Holidays and bringing in the New Year!

 ...How do I know this works?  I just took the TLS 21-Day Challenge myself!

No counting Calories or Points

Incredible Results

Step by Step Guide for Maximum Fat Burning

*Added Bonus if you chose to register through me, I will be available as your Personal On-line Health Coach... at No Additional Charge!  

Contact me and I'll get you set-up today!  

Rebecca@bodybewellsolutions.com

TLS 21-Day.jpg



Reading Labels

This is one of the MANY topics we cover during the Grocery Shopping Tour @ Wegmans Niagara Falls Blvd during my Healthy Choices = Healthy Habits program. Really learning what a label is telling you, is a great first step in improving your health. Many of the ingredients in the most popular products have been linked to causing Inflammation... which presents for many people as Chronic Pain and many other way too common health issues. Please consider learning more.. for your benefit and that of those you love and regularly buy groceries for.

Healthy Choices = Healthy Habits

Everyone knows that EATING HEALTHY is the right thing to do... and most people have a good idea of what the Healthy Choices are (a donut or an apple?). The problem is every "DIET" out there tells you WHAT TO EAT and NOT EAT... but doesn't tell you HOW TO DO THIS IN THE REAL WORLD. 

The focus of my Healthy Choices=Healthy Habits program is to do just that. I coach people on making REAL SUSTAINABLE CHANGES WITH MEASURABLE RESULTS.

My next series of "Healthy Choices = Healthy... Habits" sessions are Starting in October... Mondays at 3pm (starting 10/19th) or Tuesdays at 7pm (October 20th). 

You'll have the opportunity to:

Understand your Metabolism and its Impact
Explore New Foods with a Guided Grocery Tour
Recognize and Reduce Cravings
Increase Your Energy and Quality of Sleep
Learn How to Read and Interpret Food Labels

Reserve your seat ASAP... Seating is limited!