Dr. Anthony Alphonso - Back To Wellness

07/11/2025

02/28/2025

Energy bites may be just the snack to have on hand this time of year!
😋
- 1 cup rolled oats
- 2 oz dark chocolate
- 1/2 cup pitted dates
- 1/2 cup prunes
😋
Blend the oats in a food processor for 10 seconds, set aside. Melt chocolate in a cup in the microwave, checking every 10 seconds, until just melted. Blend the dates and prunes until you have a smooth paste. Pour in the melted chocolate and blend again until very smooth and shiny. Transfer to a bowl and knead in the oats. Roll into desired shape balls or roll out to 1/4 inch thick and use fun shaped cookie cutters!

02/27/2025

Are you using your phone as an alarm clock? 📱⏰

Consider this your friendly wake-up call! It might be time to rethink that habit for better sleep and overall wellness. 😴

Here’s why switching things up could make a big difference:

🕰️ Consistent wake-up times, even on weekends, help stabilize your energy throughout the day and make falling asleep easier at night.
💤 Hitting snooze feels nice, but it interrupts your sleep cycle and prevents you from reaching those deep, restorative stages of sleep.
😟 A loud alarm can spike cortisol levels and leave you stressed before your day even begins, especially if you're a light sleeper.
🚫 Removing your phone means no blue light exposure or temptation to scroll first thing in the morning.

Try these alternatives to improve your morning routine:
✔️ An old-fashioned alarm clock (with no snooze button)
✔️ A sunrise alarm clock that gradually brightens
✔️ A natural sound alarm for deep sleepers (think birds chirping or ocean waves)

Healthy sleep is essential for balancing your circadian rhythm, and your body will thank you! 🌙✨

Need support with creating a sustainable sleep routine? Our office is here to help! 📲

02/26/2025

One day, the mountain that is in front of you will be so far behind you, it will barely be visible in the distance. But the person you become in learning to get over it? That will stay with you forever. And that is the point of the mountain.

- Brianna Wiest

02/25/2025

Got a sugar hangover? Let’s get you back on track! 🛠️

If you’ve been indulging a bit too much and now feel the aftermath — headaches, brain fog, skin issues, mood swings, or just chronic fatigue — don’t worry. Here are simple, effective steps to help your body reset without overwhelming yourself. 🙌

✨ Cut the sugar: Prioritize proteins, healthy fats, and veggies to balance blood sugar and curb those cravings.
✨ Stay hydrated: Water helps flush out toxins and supports overall recovery.
✨ Liver support: Add foods and supplements like milk thistle, dandelion, or beet root to help your liver detoxify efficiently.
✨ Move your body: Gentle exercise reduces inflammation, clears your mind, and boosts energy. 🏃‍♀️

🎯 Small, sustainable changes make a big difference. If your symptoms persist, there could be an underlying issue like leaky gut or autoimmune challenges. A deeper dive might be needed to uncover the root cause.

Want guidance on gut healing or overcoming sugar cravings? Contact our office for personalized tips! 💬

02/24/2025

A change in mindset goes a long way 💖

02/23/2025

Is a low-carb diet the answer for PCOS? 🤔

PCOS (Polycystic O***y Syndrome) affects up to 15% of women worldwide, often leaving many searching for dietary solutions like keto or low-carb plans. While these approaches can sometimes offer short-term symptom relief, they don't address the root causes of PCOS. Let’s break it down! 👇

💡 What is PCOS?
PCOS is a hormonal imbalance where testosterone levels are elevated, disrupting overall hormone health. It's often linked with insulin resistance, inflammation, and metabolic issues, causing symptoms such as:
⛔ Acne
⛔ Excess facial hair
⛔ Mood swings
⛔ Heavy periods
⛔ High blood sugar
⛔ Inflammation

🌾 Low-carb diets like keto may help stabilize blood sugar levels and reduce inflammation by cutting out refined carbs and sugary foods. However, not all carbs are the enemy! Whole, nutrient-dense carbs play an important role in hormone health and energy balance.

🔑 Sustainable strategies for PCOS management:
1️⃣ Limit refined carbs (pastries, white bread, juice) while including whole grains, legumes, and veggies.
2️⃣ Eliminate inflammatory triggers like dairy, soy, or eggs if symptoms persist.
3️⃣ Focus on balanced, nutrient-rich meals that work for you.
4️⃣ Eat smaller, more frequent meals to regulate blood sugar.
5️⃣ Prioritize restful sleep—it’s essential for hormone and insulin regulation!

✨ A low-carb diet might be one piece of the puzzle, but addressing PCOS often requires a holistic approach combining nutrition, lifestyle changes, and medical guidance.

Ready to take control of your symptoms and find a tailored solution? Let’s work together! 📲 Call our office today!

02/22/2025

You hear it, and say it, all the time...

"I'm not ready yet"
"I'll start next week"
"I can't wait for my schedule to slow down next month so I can start xyz"

Ready is an illusion and taking that first step is the hardest part.

Give our office a call and we'll help you take that first step towards prioritizing yourself and your health. Let's do this together 💞

02/21/2025

This air fryer chicken breast recipe yields delicious, juicy chicken with minimal added oils! 😋

You'll need:
- 1 pound boneless skinless chicken breast
- salt
- 2 tbsp olive oil

Seasoning Blend:
1 tsp garlic powder
1 tsp chili powder
½ tsp paprika
1 tsp oregano
½ tsp fine sea salt
½ tsp ground black pepper

Pat chicken dry. Place into a bowl and sprinkle with salt. Transfer to the refrigerator for 30 minutes, uncovered.
In a small bowl, mix together the spice blend. Remove chicken from the refrigerator and rub chicken breasts with olive oil all over, then coat with the spice mixture.
Spray the bottom of your air fryer with an oil spray (no aerosol) or use a pastry brush with olive oil. Cook the chicken at 375ºF for 7-12 minutes depending on size.
Let sit for 5 minutes, then slice and serve with your favorite sides. 👍

02/20/2025

Magnesium is a powerhouse mineral essential for over 500 bodily processes! 💪✨

Yet, many Americans fall short of meeting their daily magnesium needs due to diet deficiencies. 🥴 Unfortunately, low magnesium levels often go undiagnosed, as symptoms can be vague, and routine testing doesn’t always detect deficiencies.

Common signs of magnesium deficiency include:
🛑 Fatigue
🛑 Muscle cramps or weakness
🛑 High blood pressure
🛑 Osteoporosis
🛑 Irregular heartbeat
🛑 Mental health challenges (like anxiety or depression)

🧐 If any of this sounds familiar, it’s worth exploring functional lab testing to uncover potential nutrient gaps. Meanwhile, you can boost your magnesium levels naturally by enjoying foods like nuts, seeds, whole grains, and legumes. 🌰🥦

✨ Don’t guess when it comes to your health—get answers! Functional testing can reveal what your body truly needs. Reach out today to start your journey to better health. 📞

02/19/2025

Look at all the amazing benefits you get when you exercise!
🏋️🚴🏌️🏃‍♀️
A little movement every day makes a huge difference. What are your favorite ways to get moving?

02/18/2025

The fight, flight, or freeze response is a survival tool that has kept humans alive for thousands of years. But in today’s world, constant activation of this response can become a health hazard. 🚨

Modern stressors like work deadlines, family responsibilities, and daily tasks aren’t life-threatening but still trigger the same stress responses as physical dangers. Prolonged and repeated stress can lead to:

🛑 Chronic anxiety
🛑 Mood disorders
🛑 Immune system suppression
🛑 Poor sleep

Long-term stress can contribute to:
High blood pressure 💔
Weight gain ⚖️
Depression 😞
Heart problems ❤️
Addiction 🚬

So, how do we manage stress sustainably?

✨ Relaxation Techniques: Incorporate mindfulness, meditation, or breathwork into your daily routine.
✨ Exercise Regularly: Physical activity reduces stress hormones and boosts mood. 🏋️‍♀️
✨ Build Social Connections: Whether it’s a heart-to-heart with a friend or seeking professional advice, connection matters. 💬

Taking steps to address stress isn’t just about feeling better; it’s about preserving your health. If stress feels unmanageable, reach out to us to find holistic solutions that work for you. 🌱