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Kindelan Wellness, Inc

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Yonkers, NY
Kindelan Wellness, Inc

Health should always be a priority! https://kindelanwellness.clientsecure.me/

01/11/2023

Rumor has it… 🤫
There’s a lot of chatter in the industry lately, some of which is true and some of which is completely false!
To put those rumors to bed, here are 5 common myths about menopause you should definitely ignore:

✨ Myth #1: You’ll only lose weight on a 1200 calorie (or less) diet to lose weight.
Fact: Very low calorie diets are a thing of the past. These types of diets leave you hungry and hard to follow.

✨ Myth #2: Carbs are the enemy.
Fact: Carbs are the body’s main energy source. They breakdown into glucose used by the brain.

✨ Myth #3: You should only eat Fat free foods.
Fact: Fat is a necessary macro nutrient. Fats are needed to help absorb vit A, D & E. Fat also helps with fullness.

✨ Myth #4: Cardio is all you need to lose weight.
Fact: As we age, our muscle mass decreases. Protein and Strength training help build muscle and results in stronger muscles that burn more calories and a smaller waist size. 😉

✨ Myth #5: Brain fog is here to stay.
Fact: In menopause, women do lose the neuro-protective effects of estrogen, but as our bodies adjust to decreased levels of hormones, so do our brains.

Has this provided you with some peace of mind? If so, spread the awareness by sharing this post to your story 📣

01/09/2023

Did you know this? 👇

A female in menopause should not be consuming less than 1400-1500 calories a day?
🤔
What this means is that a lot of women are spending more time than they need following low calorie, fad diets and missing out on properly nourishing their bodies and preventing muscle loss.

But getting to the other side is totally doable. 🤞
You just need to focus on these few key areas:
🍉 Eat a breakfast high in protein and fiber!
🍉 Strength training is as important as cardio!
🍉 Get 7-9 hours of sleep a night!
If you’re thinking, that’s a LOT of stuff to work on, don't worry... That's where I come in! 🙋‍♀️
Let’s discuss some small attainable goals for you to work on!
I have clear, actionable steps you can follow lose weight and get those hot flashes under control!
�And if you are ready to learn more and dive even deeper into controlling your menopausal symptoms, make an appointment. Just click on the link in my bio and schedule a day and time!

11/23/2022

A great way to explain healthy eating!

10/25/2022

For me, it’s all about soup in the fall!

What kind of soup do you enjoy most this season? If you want to try some new soups, I’ll send you a recipe ebook with soups!

10/13/2022

Skillet Chicken Cordon Bleu

Servings: 4

• 4 thin boneless, skinless cutlets, 4 to 4.5 oz each (raw)
• 1/2 teaspoon kosher salt
• 3 Tbsp almond flour
• 1/2 teaspoon butter
• 1 1/2 teaspoons olive oil
• 2/3 cup reduced sodium chicken broth
• 1 tbsp fresh lemon juice
• 1/2 tablespoon Dijon mustard
• 4 thin slices low sodium deli ham (4 oz total)
• 4 slices light Swiss Cheese such as Alpine Lace (4 oz total)
• chopped fresh parsley, for garnish
Directions:
Season chicken with salt and pepper, to taste. Place the flour in a shallow dish. Lightly dredge the chicken with flour on both sides, shaking off the excess reserving the flour.
In a small bowl combine the chicken broth, lemon juice, Dijon mustard and 1 teaspoon of the reserved flour, whisk until smooth.
Heat a large nonstick skillet over medium-high heat. Melt the butter and add 1 teaspoon of the olive oil and half of the chicken. Cook 2 minutes on each side, until slightly golden, then transfer to a dish. Add remaining 1/2 teaspoon olive oil and remaining chicken and cook 2 minutes on each side. Set aside on a dish with the other pieces of chicken.
Reduce the heat to medium-low, add the chicken broth mixture. Whisk scraping up any bits stuck to the pan then simmer 2 minutes to reduce slightly. Return the chicken to the skillet, top each piece with a slice of ham and a slice of swiss, cover the skillet and simmer medium-low for 3 to 4 minutes until the cheese melts.
To serve use a spatula and transfer the chicken to each dish, spoon the remaining sauce over each piece.

10/12/2022

Ready for the secret for losing weight and keeping it off forever?
Look no further than your habits!

10/09/2022

Health tip of the day! 🙂

Healthy fats are an essential part of your diet.

The top sources for healthy fats are👇
▪️Fatty cold-water fish
▪️Salmon
▪️Soybeans
▪️Olive oil
▪️Nuts- particularly almonds
▪️Avocados
▪️Flaxseed products

Try & consume healthy fats daily

10/08/2022

You can do ANYTHING you set your mind to. It all comes down to how determined you are to do it!

What are you determined to do this week?

10/07/2022

If you find yourself juggling many different responsibilities (most women), deep breathing will help keep you sane!

I have been trying to accomplish this to do list everyday. I have to be honest, when I complete the day, I feel fabulous! Try it!

10/05/2022

A successful day starts with a night of sufficient rest.

A handy trick for parents and children is to set a consistent sleep schedule. This schedule allows the body to adjust and expect rest at certain times, making it easy to drift asleep on schedule.

Older children and adults need 7-8 hours of sleep every night, so think about what time you need to awake for most mornings and count back 7-8 hours. This should be your child’s “bedtime.” (Younger children need 9-12 hours every night.)

Sleeping is crucial to health so if you have any questions, I am all ears!

10/04/2022

Chicken Parmesan Meatballs

Makes 3 Servings

Ingredients:
1 lb 95 to 97% ground chicken
1/4 cup grated reduced fat Parmesan cheese
1/4 tsp pepper
1/2 tsp garlic salt
1/2 tsp Italian seasoning
1/4 tsp onion powder
1 cup reduced fat mozzarella cheese, divided
1 1/2 cups Great Value Italian diced tomatoes, divided or 3/4 cup Rao's marinara sauce

Directions:
Preheat oven to 350 degrees.
Lightly spray a 13 x 9 inch glass dish with cooking spray.
Blend diced tomatoes in a blender or small chopper to resemble tomato sauce or until desired consistency.

Combine ground chicken, parmesan cheese, and spices. Add 3/4 cup mozzarella cheese. Measure out 3 tbsp of the blended diced tomatoes and add to the ground chicken mixture until completely combined. Form into meatballs. Since this recipe makes three servings, I made twenty-one meatballs. It is so much easier to divide the meatballs evenly when they are in increments of threes such as 15, 18, 21, and so on.

Place meatballs in prepared glass dish. Bake for 25 minutes.
Spread tomato sauce over meatballs and sprinkle with the leftover mozzarella cheese. Broil until cheese is melted. Divide the meatballs into 3 servings.

09/19/2022

Be very careful...the juice and coffee look seemingly innocent, right?

There’s 22 grams of sugar and 26 grams of carbs in that 8 ounce glass of orange juice. If you want the vitamin C, eat an orange in its natural state, WAY better option.

Think twice at the diner when the little juice is offered with your eggs, do the math, is it worth it?

Coffeehouse creations vary. They can have insane amounts of sugar, carbs and calories that you never anticipated. Be smart, order coffee plain and do your own add ons.

09/17/2022

Self care is so important! Remember, you can’t pour from an empty cup. Make yourself a priority!

09/16/2022

Of the two, I’m a Romaine girl! Always look for the darker leaf lettuce. It’s packed with so many vitamins and minerals!

09/15/2022

Shopping for lean and green meals is easy- just stick to the perimeter and skip the aisles.

09/13/2022

If healthy eating when dining out stresses you out, look no further!

Here are some of my best healthy dining out tips for you:

1) Read the menu before heading out and plan some options for what you might order.

2) Don’t skip a meal and arrive very hungry- instead eat and drink a coupe of hours before to avoid ordering impulsively and overeating.

3) Don’t be shy- ask to swap out sauces and dressings for healthier alternatives.

4) Order plenty of veggies so you’ll have a variety to choose from.

03/07/2022

Did you know that March is Colon Cancer awareness month?

The Colon removes water, some nutrients and electrolytes from partially digested food. The remaining solid waste (stool) moves through the colon and is stored in the re**um before leaving the body through the a**s.

The colon is a part of the digestive system. The colon is also called the large intestine.

Just as diet has a major impact on other parts of the body, the colons overall health can be affected by what we eat. The colon is a crucial part of the digestive system and many different conditions can cause it to work improperly.

Want to keep your colon healthy? Here are a few suggestions:

1. Consume a high fiber diet
2. Eat more fruits, vegetables and whole grains
3. Limit red meat and processed foods
4. Drink enough water
5. Exercise regularly
6. Get your colonoscopies

The American Cancer Association recommends that women (and men) who are at average risk for colon cancer begin screening at age 45!

I am a little behind (no pun intended) and need to schedule mine this month!

Address

Yonkers, NY

Opening Hours

Saturday	9am - 5pm
Sunday	9am - 5pm

Website

https://kindelanwellness.clientsecure.me/

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