Author name: Julie Gomes

  • Individualized weight loss & maintenance plans with on-going support
  • Nutrition and lifestyle guidelines pre and post bariatric surgery: achieving your weight loss/health goals for the long run
  • Nutrition counseling for all ages: pediatric to geriatric
  • Meal plans and recipes
  • Grocery store tours
  • Weekly weigh-ins​
  • ​Support groups​
  • Disease management using proper nutrition: diabetes, high cholesterol, thyroid conditions, kidney disease, and othersFood sensitivity testing:  learn which foods/additives could be making you sick
  • Nutrition counseling for the whole family
  • Worksite/corporate wellness
  • Body composition analysis

Accepting New Patients Read More »

Do not go into this holiday thinking you cannot enjoy some festive desserts while keeping up your momentum!

Try some of these delicious (and balanced) picks…

Baked Apples:

holidaytreats1

Core 8 medium apples without cutting all the way through to the bottom — leave about a ½-inch of uncut apple at the bottom — then cut away a little bit extra so there’s a well in each apple about ¾-inch thick. Put the apples on a lined baking sheet, then sprinkle each apple with cinnamon and 1 teaspoon brown sugar, and top with 1 teaspoon unsalted butter. Bake until the apple is very soft, 30–35 minutes. Serve warm, topped with whipped cream and sprinkled with your favorite maple granola.

Flourless Brownies- Warning: 3 ingredients ONLY

holidaytreats2

Ingredients:

3 medium, overripe bananas

1/2 cup smooth almond butter (or use any other nut/seed butter)

2 T- 1/4 cup cocoa powder (more=richer flavor)

Instructions:

Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.

In a small microwave-safe bowl or stovetop, melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well.

Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

Pomegranate Clusters

holidaytreats3

Makes: 20

Ingredients:

1 cup CHOCOLATE CHIPS (Enjoy Life® are gluten-free, dairy-free and soy-free)

1 POMEGRANATE (I used POM Wonderful®)

Directions:

  1. Slice pomegranate in half and then into quarters. Place in large bowl of water and soak 5 minutes. Begin to break pomegranate apart under water, allowing arils to fall to bottom of bowl. Remove rind and membranes. Remove seeds from bowl, picking out any debris. Place on a paper towel-lined plate and blot gently with more paper towels. Arils must be completely dry. Let me stress that again, completely dry. To ensure this, I leave them out to air dry further for a couple hours or place them on a plate in a barely heated oven (that has been turned off). Any residual moisture will prevent the chocolate from binding to the arils and the clusters will fall apart.
  2. Line a mini muffin pan with 20 mini muffin cups/liners.
  3. Pour chocolate chips into a heavy-duty zip top bag, shake down into one corner. Place in microwave and heat in 15-20 second intervals, removing each time to knead. Continue until chocolate is smooth and viscous. Squeeze chocolate down into one corner. Snip off a tiny corner to make a makeshift piping bag.
  4. Drizzle chocolate into bottom of cups. Add a layer of pomegranate arils to each cup. Drizzle with more chocolate. Repeat so that you have four layers of chocolate and three layers of arils.
  5. Allow to harden in a cool, dry place.

Not so sweet- but still a fun treat

Pita Hummus Trees

holidaytreats4

Ingredients:

Whole Wheat Pita (sliced into triangles)

Avocado Hummus

Sliced Tomato/red pepper

Pretzel sticks

Instructions:

Cut pita into triangles. Spread avocado hummus, sliced peppers/tomato and any other vegetables of choice. Stick a pretzel stick into pita.

Fruit snowman pops

holidaytreats5

Slice up banana, apple, and grapes. Assemble to make a cute snowman. The buttons can be made from dark chocolate chips or raisins. Enjoy!!

For nutrition facts, you can add recipes into myfitnesspal or email us at [email protected]. Happy Holidays!

Some of Our Holiday Treat Picks Read More »

Think cooking fish is daunting? This recipe practically makes itself.  Top this simple stir-fry   top with a  protein-packed  sauce  for a flavourful entrée in minutes.

Ingredients:
1 pound skinless salmon fillets, rinsed and sliced into cubes
1 small onion, finely diced
2 gloves garlic, minced
6 ounce bag of baby spinach
1 tablespoon olive oil
½ cup dry white wine
1 cup low sodium chicken broth
2 tablespoon Dijon mustard
½ cup plain nonfat Greek yogurt
2 tablespoon fresh dill, chopped

  1. Heat the olive oil in a large sauté pan over medium-high heat.  Season the salmon cubes with pepper and add them to a pan in a single layer.  Sauté the salmon on both sides until golden brown about 3-4 minutes per side.  Transfer salmon to a platter and keep warm.
  2. Lower the heat to medium and add  the onion to the sauté pan.  Cook until the onion is soft and translucent, about 5 minutes.  Add the garlic and cook for 1 minute more
  3. Add the wine to the pan and cook until it is almost completely evaporated.  Add the chicken broth and cook until it is reduced by half.  Whisk in the mustard, yogurt, and half the dill  and stir until the sauce is smooth and creamy.
  4. Add the salmon and the spinach to the sauce to heat them for a minute or two longer (until the spinach wilts).  Transfer the salmon and spinach to a platter, sprinkle with dill  and serve.

**You can substitute salmon for any fish of choice such as tilapia, red snapper, halibut, sole, and flounder.  Bake at 400 degrees and estimate a 10 minute cooking time per inch of thickness. Cooked fish will easily flake when pierced with a fork.

Makes 4 servings.  Serving size: 4 ounce salmon with spinach and sauce.

Per serving: 305 calories, 33 grams protein. Cook time 15 minutes.

Courtesy of Sari Greaves, RDN, co-author of The Cardiac Recovery Cookbook.

Salmon in a Skillet with Creamy Dijon Sauce Read More »

Courtesy of Baritrack (www.baritrackapp.com/bari-recipes)
Servings: 2

¼ cup oats
½ banana, mashed
1 egg white
1 tbsp almond milk
½ tsp baking powder
¼ tsp cinnamon
1 scoop Baritrack vanilla protein powder

Using a fork, combine all ingredients into a paste, adding milk as necessary to get desired consistency. Cool non stick pan with cooking spray, pour batter and heat for 2 minutes per side or until cooked.

Each pancake= 16 g protein, 3 g fiber, 155 calories

Power Pancakes Read More »

Servings: 2

1/2 cup raw oats
5.3 ounces vanilla Siggi’s yogurt (or other Greek)
1/2 cup unsweetened almond milk
1 scoop Renew Life fiber powder
1 tablespoon chopped walnuts

In a bowl, combine the oats, yogurt, milk, fiber powder , and walnuts. Cover and place in the refrigerator overnight. Sprinkle berries on top and enjoy!
Per serving: 183 calories, 12.4 g protein, 4.5 g fiber

Overnight Oats Read More »

The traditional burger melt gets a makeover with a creamy ricotta cheese blend. Trust us, you won’t be missing the bun! You can substitute ground chicken or ground sirloin, if you prefer.

Ingredients:
¼ cup part skim ricotta cheese
2 teaspoons Worcestershire sauce
½ teaspoon black pepper
1 pound 90- 93% lean ground turkey breast
1 large egg
Cooking spray
4 1-ounce slices sharp Cheddar cheese, cut into 8 halves
8 dark green lettuce leaves
8 slices of avocado (1 small avocado)
Choice of topping: Dijon mustard, hummus, refried beans, salsa

1. Combine ricotta cheese and next 4 ingredients (through egg). Divide turkey mixture into 8 equal parts (each slider should weigh 2 ounces), shaping each into a ½ inch thick patty.

2. Coat pan or grill with cooking spray. Add patties to pan; cook 6-7 minutes per side, until turkey is cooked through. Top each patty with ½ slice of cheese and avocado slice.

3. Wrap each slider in a lettuce leaf and serve with one of the toppings above.

Makes 8 sliders
180 calories, 17 g protein per slider

Low-Carb Turkey Burger Sliders Read More »

New trendy weight loss bread! Low carb, gluten free and tasty. We swapped out traditional cream cheese in favor of ricotta or cottage cheese for a protein packed flavor punch! With 6 simple Ingredients, this soft, airy bread can be prepared from start to finish in under 30 minutes.

Ingredients:
4 large eggs
1/2 teaspoon cream of tartar*
2 ounces low fat cottage cheese or part skim ricotta
1 teaspoon Italian herb seasoning
1/2 teaspoon sea salt
1/4-1/2 teaspoon garlic or onion powder
For an antioxidant boost, use cinnamon instead of herbs for a sweet touch.
* You can find cream of tartar in most grocery stores or Walmart.
Directions:
1. Preheat oven to 300 degrees F. Line two baking sheets with parchment paper. If possible,
set oven to convection bake to speed up baking time.
2. Separate the egg whites and the yolks. Add the cream of tartar to the egg whites and with a hand or stand mixer, beat on high until the froth turns into firm meringue peaks.
3. Place the cheese in a seperate bowl. Add the egg yolks and beat in one at a time. Scrape the bowl and beat until the mixture is nice and smooth. Then beat in the herb seasoning, salt, and garlic powder.
4. Gently (very gently!) fold the firm meringue into the yolk mixture. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4 inch circles, 3/4 inch high. Leave a little space around each circle.
5. Bake for 15 minutes, and check on bread. The bread should be golden on the outside and firm. The center should not jiggle when shaken. Bake an additional 10-15 minutes if needed. Cool for several minutes and serve!
Cloud bread can be stored in an airtight container in the refrigerator for several days.
Toppings: hummus, natural peanut butter, tuna fish, egg salad, beans and grated cheese, mashed avocado, diced berries with balsamic vinegar

Per piece: 35 calories, 3.3 grams protein, 0 g carbs​

This recipe is adapted and modified from www.aspicyperspetice.com

High Protein Cloud Bread Read More »

It’s that time of year again! The holidays are rapidly approaching, along with feelings of anticipation, warmth, and maybe even some anxiety. You may feel like you have made progress and have been doing well on your weight management journey, but now the holiday season has you surrendering. Many of you think that the holiday season is an excuse to give into temptation, because its just a few days, right? Others are biting their nails in fear that their hard work is going out the window.

Have no fear! We are here to help!

The holidays should be a time of laughter, positivity, family, and friends. It should not be a time to count calories, carbohydrates, or hide away from people in an effort to continue with your meal plan.

Remember: You have total, absolute control. Balancing family, friends, and health IS possible, and essential in life-long weight management.

We collected some tips for you to stay healthy and happy through the holidays, while balancing your goals and enjoyment. Yes, it really is possible!

1. Make a plan and keep yourself accountable

Try to avoid the “all or nothing mentality.” You can indulge in something without throwing away your whole day or week. Remember, you can’t gain 1 lb of fat overnight.

Enjoy all your favorite foods on one plate.  If you have second helpings, aim to make it consist of vegetables & lean protein. Have the stuffing and the pie on the first plate!

You can start and end the day on a positive note. Typically, holidays consist of a few special meals. This leaves room for a balanced breakfast packed with protein and fiber in the morning, and trying to end on a good note by avoiding food 2-3 hours prior to going to bed.

Have a game plan for after the celebration. Plan the day after so that you don’t get pulled into continuing all the indulgences. If you set yourself up with a plan, you’ll be more likely to stick to it. Sometimes the plan may be throwing away some of the temptations or making sure guests take it with them.  This way, out of site, out of mind.

Stay accountable! Show up to your appointments and try to track what you’re eating as much as you can. Don’t let your accountability slip through the cracks. There is no reason to feel badly if you had a few days of over doing it. Just try to stay motivated and move forward, that is why following up with your Registered Dietitians during this time can be very helpful!

holiday-toolkit

2. Don’t restrict meals prior to the big holiday gathering

A lot of people plan on eating extra calories for a big holiday meal, so they restrict calories before they go.

Don’t do this!!!!

This results in a mentality where you feel that you deserve to pig out because you “saved your calories.” This will inevitably result in eating more than you would have if you had eaten beforehand.

Eat, remain satisfied, and make sure to hydrate. It can be difficult with all of the snacks and foods to pick on, but remember not to force yourself to eat just because its there. Sometimes try asking yourself, “am I hungry or just tempted?” Hydration is also very important, because the feeling of thirst can feel really similar to hunger. Plus, all of the extra salt is dehydrating. So don’t neglect your water. If you’re drinking alcohol, make sure you drink water or seltzer in between cocktails as well!

holiday-fat-weight-gain-eat-christmas-season-ecards-someecards

3. Try to do some sort of moving/exercise 

This can be fun and a great way to get the family and friends involved! Everyone will feel better after doing it, including you. You’ll feel less guilty and it will help in digesting the food. For people who have diabetes, it is also that best way to lower your blood sugar following a big meal. Remember too, your body doesn’t want to digest while you’re sleeping, as it can lead to gastric reflux or a stomach ache. Layer up and go for that stroll around the neighborhood. You ( and your stomach) will be happy you did! It doesn’t have to be hours long, 10-15 minutes is better than nothing.

The morning of the holiday meal, strength training is key. This helps to keep burning fat while you’re eating. Score! If your gym is closed, remember there are tons of exercises you can do using your own body weight at home. And, something is better than nothing, so fit in what you can!

d5251c2ccdac011c63b72436c1d36caf--magical-christmas-merry-christmas

4. Try some new menu alternatives

There are some easy ways to incorporate extra veggies and fiber into the holiday meal that actually taste great (and keep you full!)  Here are some ideas:

  • Mashed or riced cauliflower
  • Mashed sweet potato
  • Roasted root vegetables
  • Roasted brussels sprouts
  • Collard greens, spinach, or kale
  • Baked apples
  • Use high fiber bread
  • Quinoa or barley with veggies
  • Soups (a great way to sneak in a ton of veggies)

5. Don’t rely on January 1st as your savior

A lot of people go into the holidays with the mentality that January 1st will be the day they pick their goals back up. There’s no reason to drop them in the first place!

Just maintaining your weight is a great accomplishment in itself. Reframe your goals during the holiday season, and see the positive aspects of what you have accomplished.

Too much of a “new year, new you” mentality will wear off quickly. You have all year to establish new goals, and to accomplish them.

Don’t rely on January 1st to be your savior! Keep your balanced habits alive as much as possible, and add a few more once the new year begins. Small changes add up! No reason to set yourself up with huge, intimidating goals

BraceResolution

6. Enjoy and stay positive

Most importantly, enjoy this time spent with loved ones and stay positive. No one is perfect and mistakes happen– it is how you bounce back that counts. Too much guilt and not enough positive reinforcement will result in less weight loss and weight maintenance.  So if you ate a few extra bites of something you weren’t planning on, think about tomorrow being a new day. And of course, your LBS Nutrition Dietitians are here to support you and motivate you when you need it! Just an phone call or email away.

Christmas Labels

Finding Balance During the Holidays, LBS Nutrition Style Read More »

Here’s a 5 minute recipe to eat clean, go green, and amp up your protein and fiber intake!
1 Tbsp lemon juice
1 Tbsp mayonnaise (made from canola or olive oil)
1 Tbsp oil: flaxseed oil, grapeseed oil, extra virgin olive oil
1/2 tablespoon Dijon mustard
2-3 cups baby spinach
1 cup cooked quinoa
1 boiled egg, sliced
4 tablespoons dry roasted edamame (Seapoint farms)

1. In a bowl, whisk together the lemon juice, mayonnaise, oil, and mustard.
2. Toss the spinach with the dressing.
3. Mix in the quinoa, egg, and sprinkle with edamame. Can add shredded carrots and/or grated cheese on top

Makes 2 servings. Per 1.5 cup serving: 285 calories, 14 g protein, 8 g fiber!

Baby Spinach Quinoa and Crunchy Edamame Salad Read More »

Are you the “all or nothing” type? Do you repeatedly create a daunting exercise schedule that you know you realistically won’t stick to? Or start over on a restrictive/trendy diet plan every few weeks because you “blew it” during many social gatherings or your doctor scared you at your last visit?

Instead of putting so much pressure on yourself with extreme lifestyle changes, consider setting realistic & achievable goals, making small changes to your daily habits so you can stay consistent and make a big impact on your health and wellbeing! You will also feel proud of yourself vs feel defeated… which will keep your mind in a positive place.

Remember: Just because you have one flat tire, does NOT mean you need to slash the rest!

Here are a few changes you can make to see positive, long term results in your mind and body:

  1. Assess your water intake. If you are lacking in this area, consider drinking 8-16 ounces of water as soon as you wake up. (before that cup of coffee!) Keep a cup or water bottle on your nightstand so it is ready for you.
  2. Switch up your social calendar. Book hiking, walking, and active plans with friends and family. Instead of basing your social life around eating and drinking, making plans to explore the outdoors and get some exercise can double as a workout and a social event. Remember to set boundaries- if people are always asking you out and your weekends get completely booked, you may want to reschedule and take some time for yourself to unwind and take care of you.
  3. Create realistic movement goals for yourself. Having a goal of 10,000 steps per day can be daunting for many, and definitely not realistic if you work a full time desk job or have issues with your knees! Remember, anything is better than nothing. If you tend to be sedentary during the week, start with setting a 10 minute goal daily to walk. This can be outside, on a treadmill, or even just around the house! Set a reachable goal that fits your lifestyle. Then it won’t feel like such a chore, you will most likely do more than you planned, and stay consistent with it.
  4. Try to have a few meals planned for the week. You don’t have to prep every single meal in advance to be successful. If you find it hard to find time, have some easy, go to dishes ready. (we can help!) Pick your protein, your sides- remember frozen veggies and legumes can work too, and a few sauces. You may want to consider using one of the meal prep companies and order a few per week so you have a fresh, healthy meal waiting for you when you get home.
  5. Find Inspiration in Podcasts & Books. There are so many motivational and informative podcasts that help with behavior change. Motivation Made Easy and Tiny Leaps, Big Changes is another. Books can also offer you inspiration and insight into making changes in your life to become your best self. Try reading Atomic Habits: Tiny Changes, Remarkable Results by James Clear and Power of Habit by Charles Duhigg
  6. Add more veggies to your day. Filling more of your plate with vegetables is one of the easiest ways to add fiber, vitamins, and minerals to your diet. Consider throwing some raw veggies with your lunch, or greens with your eggs.

The bottom line:

While it can seem difficult to change your lifestyle, it may be helpful for you to think about how all the little changes can really add up. Overall, finding small ways to stay consistent with healthy habits will do wonders to your health overtime!

How to Make Small to Become Your Best Self Read More »

Rachel Ozut

Registered Dietician Nutritionist

Rachel Ozut, MS RDN RYT, is a Registered Dietitian Nutritionist at LBS Nutrition LLC. Rachel received her BS in Nutrition and Dietetics from West Chester University of PA. Following her undergraduate degree, she went on to continue her education at The College of Saint Elizabeth where she completed her 1200+ hour Dietetic Internship Program with a concentration in Entrepreneurial Practices plus a Master’s degree in Nutrition Sciences.

As both a Registered Dietitian and a Registered Yoga Teacher, Rachel holds years of experience in hospitals, private offices, corporate wellness, and yoga studios/fitness centers. Rachel emphasizes an individualized, client-centered approach to counseling and prioritizes clients’ holistic health and wellness to set realistic and attainable goals. Her overall philosophy is that fitness and nutrition should be simple and enjoyable, and that with the right tools and the right mindset, anyone desiring healthful changes can achieve them. She is an expert at meeting people where they are at and serving as a knowledgeable guide along a path to more wholesome living.

Rachel has extensive experience helping clients in their management of various chronic conditions including Type 2 Diabetes, Heart Disease/Hypertension, Chronic Kidney Disease, IBS, PCOS, and thyroid disorders. Appointments with Rachel are available virtually or in-person at our East Brunswick, NJ office.

Rachel Ozut, MS RDN RY Read More »

Registered Dietitian/Nutritionist

Lauren Rooney, RDN is a Registered Dietitian for LBS Nutrition, LLC in East Brunswick, New Jersey. She received her undergraduate degree in Nutritional Sciences from Cook College, Rutgers University and completed her dietetic internship at The College of Saint Elizabeth in Morristown, New Jersey. Lauren is dedicated to helping individuals and families explore their relationship with food and develop mindful eating practices. She educates on the importance of balanced nutrition and the benefits of incorporating all foods in moderation. She has provided nutrition support to individuals with Autism, brain injuries, Developmental Disabilities and Prader-Willi Syndrome. She specializes in weight management and treatment for women with eating disorders.

Lauren Rooney, RDN Read More »

Sari Greaves RDN

Registered Dietitian/Nutritionist

Sari Greaves, RDN is a Registered Dietitian Nutritionist for LBS Nutrition, LLC in East Brunswick, New Jersey. She trained at New York Presbyterian Hospital Cornell and is a past national spokesperson for the Academy of Nutrition & Dietetics. Sari has over a decade of experience providing personalized nutrition and weight loss counseling. As a leading nutrition expert in weight management, family wellness, and cardiovascular disease, she has been a repeat guest on The Dr. Oz Show, Doctor Radio on Sirius Satellite, and interviewed on dozens of news network programs.

She is the author of Cooking Well Healthy Kids: Easy Meals for Happy Toddlers, and contributing author to Obesity Prevention for Children and the Cardiac Recovery Cookbook. As a food and health entrepreneur, she is the creator of inVok-energy for women, a nationally branded energy drink.

Sari has been quoted in a variety of print and internet publications including the Wall Street Journal, Washington Post, CNN, Daily News, New York Post, Newsday, MSN News, Self, Shape, Women’s Health, Prevention, Fitness, Consumer Reports on Health, among many others. She has been a keynote nutrition speaker at various corporations including Estee Lauder, Wilmer Cutler Pickering & Hale, Clifford Chance, Societe General Bank, International Federation of Accountants and the Council on Foreign Relations. Her nutrition and cooking video series have appeared on HealthGuru.comaol.com and foxnews.com. Using diet as a means to living a healthy, balanced lifestyle, Sari practices what she preaches while balancing her roles as a mother, dietitian, author, and media personality.

Follow Sari on Instagram, Twitter and Facebook at #AskSari.

Sari Greaves, RDN Read More »

Registered Dietitian/Nutritionist
Certified in Adult Weight Management
Bariatric Care Specialist
Certified LEAP Therapist

Lauren Carey, RDN, is the founder & owner of LBS Nutrition LLC. She attended Syracuse University in Syracuse NY, where she graduated with a BS in Nutrition Science. She then completed her dietetic internship at the College of St. Elizabeth in Morristown, NJ, and shortly afterwards became a Registered Dietitian/Nutritionist.

Lauren Carey, RDN, is the founder & owner of LBS Nutrition LLC. She attended Syracuse University in Syracuse NY, where she graduated with a BS in Nutrition Science. She then completed her dietetic internship at the College of St. Elizabeth in Morristown, NJ, and shortly afterwards became a Registered Dietitian/Nutritionist.

Lauren has worked in hospitals, doctors’ offices, and currently has been in her own nutrition practice, LBS Nutrition LLC since 2011. She is certified in Adult Weight Management and has completed extensive trainings in Pediatric and Adult Obesity. Throughout her years in practice, she has worked with many patients pre and post bariatric surgery. She has been given the Bariatric Care Specialist Distinction as a result of her work experience and dedication.

For the past decade, Lauren has facilitated both adult and adolescent bariatric support groups, currently doing them both virtually and in person. She is the Chair of the Integrated Health Support Group committee for the American Society of Metabolic & Bariatric Surgery and presents each year at different conferences. Lauren has been featured on Sirius Radio, “The Doctor Show,” as well as on WOBM Preferred Radio Talk Show. Her awards include “Talk of the Town” for 2013-2021 for LBS Nutrition LLC and she has been given the Blue Physician Recognition designation through Horizon Blue Cross/Blue Shield of New Jersey.

To further assist her patients, Lauren ensures she is available via email or social media. She truly practices what she preaches and is extremely passionate about her work.

Lauren Carey, RDN CLT Read More »

Scroll to Top