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10/30 @9:15-10:15AM, Bariatric Support Group

08 Oct 2021 no comments operator

This is an in-person outdoor event.

In order to meet in person and maintain social distancing, we will be holding the Bariatric Support Group meeting outside in the parking lot at 465 Cranbury Rd, East Brunswick, NJ 08816.

Julianna Manzo RDN

10/26 @5:30-6:30PM, Cook Along With Jules

08 Oct 2021 no comments operator

This is a virtual cook-along event!

Come join Julianna Manzo, RD of LBS Nutrition as she cooks up a tasty and balanced meal! This event is meant for participants to cook “along side” her, so once you RSVP on Facebook, we will send you the Zoom link and the required ingredients to purchase beforehand.

The dish will be One Pan Skillet Chicken with spinach/tomatoes over chickpea spaghetti. If you need substitutions due to allergies, please let us know.

a woman crossing the finish line

How to Make Small Changes to Become Your Best Self

08 Oct 2021 no comments Lauren Carey

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 and 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!

Julianna Manzo RDN

Julianna Manzo, RDN

22 Jul 2021 no comments Editorial Team

Julianna Manzo, RDN
Registered Dietician/Nutritionist

Julianna received her undergraduate degree in Nutrition & Dietetics with a minor in public health from Montclair State University. She then completed her dietetic internship and is currently working towards her Masters degree in Nutrition. Julianna enjoys empowering her patients to make healthful eating a natural and fun part of their everyday life. She prides herself on providing individualized care for a wide array of health concerns. 

Julianna’s background includes years of experience as a retail dietitian who worked closely with customers and associates on achieving their health and wellness goals.

Outside the office, Julianna can be found spending time with her family. You can schedule an appointment with Julianna for in-person or virtual sessions.

Lisa Zorn RDN

Lisa Zorn, RDN

12 Apr 2021 no comments Lauren Carey

Lisa Zorn, RDN
Registered Dietician/Nutritionist

Lisa Zorn, RDN has been a Registered Dietitian Nutritionist for 20 years. She has Certificates of Training through The Academy of Nutrition and Dietetics in Adult Weight Management Levels I and II, and Certificate of Training in Obesity Interventions for Adults. She completed the Intrinsic Coach Development Series and is certified to say “I Coach.” She graduated from Drexel University in Philadelphia, Pennsylvania with a Bachelor of Science in Nutrition and Food Science. She then completed her dietetic internship at Abington Memorial Hospital in Abington, Pennsylvania, a teaching hospital.

Her background reflects expertise in coaching, counseling, and educational program development. She has planned and conducted wellness and public health programs throughout Pennsylvania and New Jersey. Lisa worked as a Corporate Dietitian where she launched and managed “Solutions for Wellness Nutrition Coach Program” for Lilly Pharmaceuticals. Additionally, she created more than 20 published nutrition education materials for 630 national and international weight loss centers. Her specialty is playing a key role in helping individuals overcome their personal wellness challenges by coaching them to modify their personal nutrition and lifestyle choices. She does this through education, strategic meal planning, and inspiration. Lisa has a passion for working with individuals to help them reach their wellness and nutritional goals.

Lauren Rooney

Lauren Rooney, RDN

12 Apr 2021 no comments Lauren Carey

Lauren Rooney, RDN
Registered Dietitian/Nutritionist

Lauren Rooney
Lauren Rooney, RDN

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.

Sari Greaves

Sari Greaves, RDN

12 Apr 2021 no comments Lauren Carey

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.

cook book

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.

Lauren Carey

Lauren Carey, RDN CLT

12 Apr 2021 no comments Lauren Carey

Lauren Carey, RDN CLT
Registered Dietitian/Nutritionist
Certified in Adult Weight Management
Bariatric Care Specialist
Certified LEAP Therapist

Lauren Carey
Lauren Carey, RDN CLT

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.


Some of Our Holiday Treat Picks

09 Dec 2017 no comments Lauren Carey

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:


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




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)


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


Makes: 20


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

1 POMEGRANATE (I used POM Wonderful®)


  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



Whole Wheat Pita (sliced into triangles)

Avocado Hummus

Sliced Tomato/red pepper

Pretzel sticks


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


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 Happy Holidays!


healthy for gift

Finding Balance During the Holidays, LBS Nutrition Style

16 Nov 2017 no comments Lauren Carey

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!


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!


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!


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


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.

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