Author name: Julie Gomes

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!

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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.

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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 and 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.

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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.

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