Joyce O'Riley-Smith Fnp-Bc

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Healthy Turkey🍔 with Sweet Potato Mash & Avocado Spinach Salad 🥑A high-protein, Perfect for meal prep, weight loss, and ...
07/21/2025

Healthy Turkey🍔 with Sweet Potato Mash & Avocado Spinach Salad 🥑

A high-protein, Perfect for meal prep, weight loss, and a balanced lunch

📝 Ingredients:
For the Turkey🍔:
1 lb ground turkey (93% lean)
1/4 cup breadcrumbs (or almond flour for low-carb)
1 egg
2 cloves garlic, minced
1 tbsp fresh parsley, chopped
1 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
1 tbsp olive oil (for cooking)
For the Sweet Potato Mash:
1 large sweet potato, peeled and cubed
1 tbsp butter or coconut oil
1/4 cup milk (or dairy-free alternative)
1/2 tsp cinnamon (optional)
1/2 tsp salt
For the Avocado Spinach Salad:
2 cups fresh spinach
1/2 avocado, diced
1/2 cup cherry tomatoes, halved
1 tbsp olive oil
1 tsp lemon juice
1/4 tsp salt
1/4 tsp black pepper

🍽️ Step by Step:

1️⃣ Make the Turkey 🍔:
In a bowl, mix ground turkey, breadcrumbs, egg, garlic, parsley, onion powder, salt, black pepper, and paprika.
Form into patties and set aside.
Heat olive oil in a pan over medium heat.
Cook burgers for 5-6 minutes per side until fully cooked.

2️⃣ Prepare the Sweet Potato Mash:
Boil sweet potatoes in salted water for 15 minutes until fork-tender.
Drain and mash with butter, milk, cinnamon (optional), and salt until smooth.

3️⃣ Make the Avocado Spinach Salad:
In a bowl, combine spinach, diced avocado, and cherry tomatoes.
Drizzle with olive oil and lemon juice, then season with salt and black pepper. Toss gently to coat.

4️⃣ Assemble & Serve:
Plate the turkey🍔 with mashed sweet potatoes and avocado spinach salad on the side.

Enjoy this healthy, high-protein meal

Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes
Calories: ~500 per serving | Protein: ~45g per serving

Jamaican Honey Jerk Sweet Potato MeatballsThere's something magical about the blend of sweet and spicy that brings back ...
06/17/2025

Jamaican Honey Jerk Sweet Potato Meatballs

There's something magical about the blend of sweet and spicy that brings back memories of family gatherings and backyard barbecues. These meatballs are a delightful twist that will have everyone asking for seconds!

Ingredients:
- 2 medium sweet potatoes, peeled and cubed
- 1 pound ground turkey or chicken
- 1/2 cup breadcrumbs
- 1/4 cup finely chopped green onions
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons Jamaican jerk seasoning
- 1/4 cup honey
- 1 egg, beaten
- Salt and pepper to taste
- Olive oil for baking

Instructions:
1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Boil the sweet potatoes in a pot of salted water until tender, about 15 minutes. Drain and mash them in a bowl.
3. In a large mixing bowl, combine the ground turkey or chicken, breadcrumbs, green onions, garlic, ginger, jerk seasoning, honey, and the mashed sweet potatoes. Mix well.
4. Add the beaten egg, and season with salt and pepper. Mix until everything is well combined.
5. Form the mixture into small meatballs, about 1 inch in diameter, and place them on the prepared baking sheet.
6. Drizzle a little olive oil over the meatballs to help them brown.
7. Bake in the preheated oven for 20-25 minutes, or until golden brown and cooked through.
8. Serve warm, drizzled with extra honey if desired, and enjoy the sweet and spicy goodness!

Power Protein Breakfast Plate 🍳Fuel your day with this quick, high-protein breakfast win!Ingredients:1 whole egg2 egg wh...
06/12/2025

Power Protein Breakfast Plate 🍳
Fuel your day with this quick, high-protein breakfast win!

Ingredients:
1 whole egg
2 egg whites
1 cup fresh spinach
½ cup sliced mushrooms
4–5 large fresh strawberries, halved
1 tsp olive oil
Salt and pepper, to taste
Optional: red pepper flakes for the mushrooms

🍽️ How to Make It:
1️⃣ Scramble the Eggs:
In a nonstick skillet over medium heat, scramble 1 whole egg and 2 egg whites until fluffy and set. This is your easy protein-packed breakfast boost!
2️⃣ Sauté the Mushrooms:
In the same pan, heat ½ tsp olive oil and toss in the mushrooms. Sauté until golden and tender, about 5–6 minutes. Add red pepper flakes for a flavorful low-carb kick.
3️⃣ Wilt the Spinach:
Add another ½ tsp olive oil to the skillet. Toss in the spinach and sauté for 2–3 minutes until wilted. This step adds a nutrient-rich, quick healthy option to your plate.
4️⃣ Plate It Beautifully:
Arrange your scrambled eggs, sautéed mushrooms, spinach, and fresh strawberries on a plate. This balanced clean eating meal is ready in minutes!
5️⃣ Season and Serve:
Sprinkle salt and pepper to taste over everything. Serve warm and fresh for an energizing breakfast idea that’s totally guilt-free.

Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
Calories: ~220 per serving | Protein: ~17g per serving

05/23/2025
ROASTED CARROTS WITH WHIPPED RICOTTA, HOT HONEY & TOASTED ALMONDSINGREDIENTS:1 pound carrots, peeled and halved lengthwi...
05/22/2025

ROASTED CARROTS WITH WHIPPED RICOTTA, HOT HONEY &

TOASTED ALMONDS

INGREDIENTS:

1 pound carrots, peeled and halved lengthwise

1 tablespoon olive oil

Salt and pepper, to taste

1/2 cup ricotta cheese

1 tablespoon lemon juice

1 teaspoon lemon zest

1 tablespoon honey

1/2 teaspoon chili flakes (adjust to taste)

2 tablespoons sliced almonds, toasted

Fresh herbs (like parsley or thyme), for garnish

INSTRUCTIONS:

STEP 1: ROAST THE CARROTS

Preheat oven to 425°F (220°C). Toss carrots with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until tender and slightly caramelized.

STEP 2: MAKE THE WHIPPED RICOTTA

In a small bowl, whisk together ricotta cheese, lemon juice, lemon zest, and a pinch of salt until smooth and creamy. Set aside.

STEP 3: PREPARE THE HOT HONEY

Warm honey gently in a saucepan or microwave. Stir in chili flakes and let infuse for a few minutes.

STEP 4: TOAST THE ALMONDS

In a dry skillet over medium heat, toast sliced almonds until golden brown, about 2–3 minutes. Set aside.

STEP 5: ASSEMBLE

Spread a generous layer of whipped ricotta on a serving plate. Arrange the roasted carrots over the ricotta. Drizzle with hot honey and sprinkle toasted almonds on top.

STEP 6: GARNISH & SERVE

Finish with fresh herbs and an extra drizzle of olive oil if desired. Serve warm or at room temperature.

Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes | Servings: 4

05/18/2025

Erase the Past, Reveal New Skin – Tattoo Removal Now Available!

Say goodbye to unwanted ink with our non-invasive, cutting-edge Plexr® Plasma Technology.
✔ No lasers
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✔ Safe for all skin types

Whether it's faded art, a name, or something you’ve simply outgrown — we’ll help you rewrite your story with confidence.

Book your consultation today and take the first step toward clear skin!

05/18/2025
05/18/2025

Feel Better. Look Better. Live Stronger.

At Visionary Wellness WNY, we provide personalized care to support your physical, mental, and hormonal health—including primary care, weight management, hormone therapy, and Plexr® aesthetics.

Schedule your consultation today by calling us at (716)463-5400 or visit www.visionarywellnesswny.com today to learn more.

05/18/2025

Tired of spending hours in the gym with slow results?

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Fat reduction and muscle building. No sweat. No downtime.

Your transformation starts at Contoured Health and Beauty.
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05/18/2025

Contact us for a Biote Consultation!

What is BioTe?
Biote is a leading innovator in precision and preventive medicine and therapeutic wellness. For patients, it is a way for them to take control of their health through hormone optimization. For providers, it’s a way to learn how to identify and address the earliest indicators of aging.

BioTe treatment involves bioidentical hormone replacement therapy (BHRT), which uses plant-based hormones that are chemically identical to those your body naturally produces. Tiny, custom-compounded pellets are inserted just under the skin, typically in the hip area, where they slowly release hormones over several months. This steady release helps balance hormone levels, alleviating symptoms like fatigue, mood swings, and decreased libido. BioTe treatment is tailored to each patient, offering a natural and consistent way to restore hormonal balance and improve overall well-being.

SIGNS OF HORMONE IMBALANCE
Hormonal imbalances may occur when there is too much or too little of a hormone in the bloodstream. Because of their essential role in the body, even the smallest hormonal imbalance can cause side effects throughout the body.*

Signs And Symptoms of Hormonal Imbalance in Women
There are a variety of symptoms of hormone imbalance in women and may include:

• Fatigue*
• Trouble sleeping*
• Irritability*
• Anxiousness*
• Mood swings*
• Low mood*
• Night sweats*
• Hot flashes or flushes*
• Weight gain*
• Decreased s*x drive*
• Discomfort during in*******se*

Signs and Symptoms Hormonal Imbalance in Men
Symptoms consistent with low testosterone and other cases of male hormonal imbalance may include:

• Low s*x drive*
• Increased body fat
(especially in the waist area)*

• Loss of muscle mass and strength*
• Reduced mental focus*
• Feelings of anxiety*
• Irritability*
• Fatigue*
• Elevated blood sugar*
• High cholesterol*

HORMONAL IMBALANCE IN WOMEN
For women, having one’s hormones checked regularly will reveal whether hormones are optimized. This may help avoid hormonal imbalance in a woman’s endocrine system. The good news is that Biote’s Method of bioidentical hormone replacement therapy (BHRT) may help balance female hormones. Learn more about female hormones and the signs of hormonal imbalance by contacting a Biote Certified Provider.

What Causes a Hormone Imbalance in Women?
Hormone imbalance in women can occur as part of the aging process and may reflect genetic predispositions for certain conditions. However, hormone balance or imbalance can also be affected by the foods we eat, the exercise we get, and the amount of stress we experience.

What Is the Endocrine System?
When a hormonal imbalance in a woman’s endocrine system occurs, it can cause a variety of problems. The endocrine system is a series of glands that produce and disseminate hormones throughout the body. A woman’s hormones do much more than just regulate mood and s*xuality—they can determine whether an individual may be at risk for elevated blood sugar, decreased bone density, and thyroid problems.*

What Conditions Can Hormone Imbalance Cause?
When a female has a hormone imbalance in their endocrine system, they can develop symptoms that range from subtle to debilitating. This means there is either too much or too little of a woman’s hormones being produced somewhere within the endocrine system. Symptoms of a hormonal imbalance in women may include:

• Heavy, irregular, or uncomfortable periods*
• Decreased bone density*
• Hot flashes and night sweats*
• Vaginal dryness*
• Breast tenderness*
• Indigestion*
• Constipation or diarrhea*

What Type of Female Hormone Imbalance Therapies Exist?
There are three paths when choosing a course of medical treatment for hormone imbalance in women. The first is doing nothing to optimize hormones and hoping that the patient will feel better. The second is the conventional medicine route and suggesting treatment options that may mask a woman’s symptoms. The third is to consider optimizing hormones with a Biote Certified Provider. Biote Certified Providers have consistently reported that one of the most effective methods of regaining hormonal balance they have tried is through bioidentical hormone replacement therapy (BHRT) pellets. Pellets can be inserted in a few minutes. Typically, within four to six weeks after a pellet insertion, bioidentical hormone replacement therapy (BHRT) begins to work. But every woman is different, and some may require additional insertions for her body to dial in and experience the best results. The pellets supply bioidentical hormones that match those produced by the body and last up to three to six months.

HORMONE IMBALANCE IN MEN
Male hormones regulate bodily functions and processes in men. When these hormones are imbalanced, they can have serious effects on the body. Learn more about the symptoms of hormone imbalance in men below.

What are the Symptoms of Hormone Imbalance in Men?
Ranging from mild to severe, the symptoms of an imbalance in male hormones are frustrating and can affect everyday life. Some of the symptoms of hormone imbalance in men may include:
• Low energy*
• Inability to sleep*
• Weight gain*
• Brain fog*
• Inability to maintain muscle mass*
• Low mood*
• Anxiousness*
• Acne*
• Unstable blood sugar*
• Low blood pressure*

Reproductive Symptoms of Hormonal Imbalance in Men
The reproductive symptoms of hormonal imbalance in men may include:
• Decreased s*xual performance*
• Low libido*
• A lack of interest in s*xual activity*
• Low self-esteem*

What pre-tests are needed to determine if this treatment is right for me?

Before starting BioTe hormone replacement therapy, pretesting is essential to ensure the treatment is safe and effective. This typically involves a comprehensive blood panel to assess hormone levels, thyroid function, and overall health markers. These tests help determine if BioTe is suitable for the patient and allow for a customized dosage to address specific hormonal imbalances. Your healthcare provider will review the results and discuss any necessary preparations before beginning the BioTe therapy.

What Male Hormone Imbalance Therapies Exist?
Patients can choose three common paths for a course of medical treatment for a hormonal imbalance in men. The first is doing nothing to solve your patient’s problems and hoping that they will feel better. The second is going the conventional medicine route and prescribing medication after medication to treat their symptoms. The third is to consider the perspective of preventative medicine by optimizing hormones with the Biote Method.

What Therapy Does Biote Use to Optimize Male Hormones?
Patients have reported that one path to the relief of their hormone imbalance symptoms is through bioidentical hormone replacement therapy, or BHRT. Biote Certified Providers use pellets, which can be inserted during an office visit in only a few minutes. Within up to two to four weeks after pellet insertion, bioidentical hormone replacement therapy (BHRT) may begin to relieve some symptoms of hormonal imbalance in men. Many report feeling the full benefits of BHRT after their second insertion.

How many sessions are needed?
For BioTe hormone replacement therapy, the number of treatments varies based on individual needs, but generally, men may need pellet insertions every 4-6 months, while women typically require treatments every 3-4 months. The frequency depends on how quickly the body metabolizes the pellets and how well hormone levels are maintained. A healthcare provider will monitor and adjust the treatment plan to ensure optimal results for each patient.

Call 716.463.5400 or visit www.visionarywellnesswny.com to schedule your appointment today!

Move over, boring toast... there’s a new snack in town. 😎🧀🍃Say good day to Mediterranean Spinach and Feta Crisps – crisp...
05/18/2025

Move over, boring toast... there’s a new snack in town. 😎🧀🍃
Say good day to Mediterranean Spinach and Feta Crisps – crispy on the edges, fluffy in the middle, and loaded with fresh Pace Farm eggs.
One bite and you’ll be hooked! 💛🥚
Our breakfast this morning!

INGREDIENTS
• 4 Pace Farm eggs
• 100g baby spinach, chopped
• 100g feta cheese, crumbled
• ½ cup grated mozzarella cheese
• 2 tbsp gluten-free flour (or almond meal)
• 1 tsp dried oregano
• 1 tsp sesame seeds (optional, for topping)
• Salt and pepper, to taste
• Olive oil spray, for baking

METHOD
1. Preheat your oven to 180°C (fan-forced). Line a large baking tray with baking paper and lightly spray with olive oil.
2. In a large bowl, whisk the Pace Farm eggs until well combined.
3. Stir in the chopped spinach, feta, mozzarella, gluten-free flour, oregano, salt and pepper.
4. Scoop heaped tablespoons of the mixture onto the tray, flattening slightly into rounds.
5. Sprinkle with sesame seeds if using.
6. Bake for 12–15 minutes or until golden and crispy around the edges.
7. Let cool slightly before lifting from the tray. Serve warm or at room temperature.

Address

1515 Kensington Avenue
Buffalo, NY
14215

Website

http://www.definedbeautywny.com/

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