Let’s face it. Your food choices have a huge impact on how you feel and function during the day. Making good choices and feeling your best may be easier said than done when you factor in a busy schedule. The good news for all you time-crunched eaters—with a few tricks, you can prepare easy, balanced meals that will satisfy a craving for something crunchy, sweet, or savory while providing you with sustained energy to conquer your day. Straight from our home kitchen and into yours, the dietitians at LBS Nutrition are serving up everyday, nutritious meals that will take the stress out of cooking. Fall into a healthy routine this season by experimenting with one new recipe a day. You will feel the powerful boost of a Protein and Fiber-packed meal to help you stay full. As an added bonus, these recipes get our stamp of approval for being big on taste and slimming on the waist. Hungry for more? The dietitians at LBS Nutrition can create an individualized diet plan that meets your personal health and wellness goals.

Greek Salad Roll-Up

When you need a grab ‘n go meal, wraps are a convenient way to enjoy a nutritious salad without a fork. In this recipe, we take all the healthy ingredients of a classic Greek salad and roll it into a high fiber wrap. Extra protein points for using the Greek yogurt dressing.

For the wraps: Makes 4 wraps.

  • 2 tablespoons extra virgin olive oil
  • ½ red onion, chopped
  • 1 teaspoon minced garlic, from jar
  • 1 cucumber, chopped
  • 1cup cherry tomatoes, halved
  • ¼ cup black olives, chopped with pits removed
  • 2 chopped roasted red bell peppers from jar
  • 2 cups baby spinach or dark leafy greens, chopped
  • 4 boiled eggs, chopped
  • 2 teaspoon dried oregano
  • 1 cup canned black beans, rinsed and drained
  • 1 cup feta cheese
  • 4 whole grain wraps (80-100 calories) such as Tumaro’s or Flatouts
  1. In a bowl stir together first 12 ingredients, from oil through cheese.
  2. Divide mixture between 4 wraps.
  3. Drizzle with Greek yogurt dressing.

Greek yogurt dressing: Makes 4 ¼ cup servings.

  • 1 6-ounce container 2% Greek yogurt
  • 2 tablespoons canola oil mayonnaise
  • ½ cup cultured low-fat buttermilk
  • ½ tablespoon champagne or white wine vinegar
  • ¼ teaspoon minced fresh garlic
  • 1 tablespoon chopped fresh dill or chives
  • 1/8 teaspoon each: salt and pepper
  1. Whisk all ingredients together in a medium-sized bowl until well combined.
  2. Pour sauce into an airtight container. Chill until ready to use.

Weeknight DIY Pasta Builder

Mix and match your favorite batch for less than 500 calories. Each recipe makes 4-8 servings depending on pasta box size. (8 oz. box yields 4 cooked servings; 1 lb. box yields 8 cooked servings) Make a batch and then top your serving with any of our Finishing Sauces. Precooked proteins help you bring it to the table in next to no time.

  • 1 box of high protein/fiber pasta such as: Explore Cuisine Edamame or Black Bean Pasta, Banza Chickpea Pasta, Fiber Gourmet Pasta, Ancient Harvest Gluten Free Pow! Pasta
  • 4 tablespoons extra virgin olive oil, hazelnut oil, walnut oil, or canola oil + low-sodium broth as needed
  • Choose a flavor base and dice it up: 1 whole garlic, shallot, yellow/white onion, 1 bunch of leeks or celery stalks
  • 12-16 oz. your favorite protein: shrimp, diced salmon, skinless chicken breast strips, 95% lean ground beef, white beans, canned, rinsed & drained, canned tuna packed in water
  • 1½ cups of your choice of vegetables: broccoli florets, sliced zucchini, sliced mushrooms, asparagus, spinach, kale
  • ½ cup grated parmesan/pecorino/romano, shredded asiago/fontina/mozzarella
  • Herbs to taste: sliced chives, italian parsley, thyme
  1. Pick your favorite pasta shape; cook it one minute less than package directions. Drain, reserving ½ cup cooking water.
  2. Place your oil in a 12-inch skillet and warm over medium heat.
  3. Add your flavor base and gently cook until translucent.
  4. Add your protein and sauté on medium-high heat until browned. If using tuna or beans, stir until warmed through.
  5. Add your vegetables and continue to cook until fork tender or wilted. Add additional broth if more cooking liquid is needed.
  6. Stir in the freshly cooked pasta and the ½ cup of reserved cooking water and cook for a few seconds until most of the liquid is absorbed.
  7. Remove from heat and stir in cheese and herbs. Alternately, you can substitute the cheese and herbs with any of the delicious finishing sauces below.

Finishing Sauces: Makes 1 serving.

  • Stir all ingredients until combined.

Ginger Hoisin (30 calories):

  • 1½ teaspoons finely chopped green onions
  • 2 teaspoons rice wine vinegar
  • 1½ teaspoons lower-sodium soy sauce
  • 1 teaspoon peeled fresh ginger
  • ½ teaspoon honey
  • 1 teaspoon hoisin sauce

Teriyaki Sauce (30 calories):

  • 1 tablespoon low-sodium soy sauce
  • ½ teaspoon sugar
  • 1 teaspoon rice wine vinegar
  • ½ teaspoon minced peeled fresh ginger
  • 1/8 teaspoon crushed red pepper
  • 1 minced garlic clove
  • ¾ teaspoon cornstarch
  • 1 teaspoon water

Coconut Ginger (35 calories):

  • ½ teaspoon minced peeled fresh ginger
  • 1 minced garlic clove
  • 1 teaspoon Sriracha
  • 2 teaspoons lower-sodium soy sauce
  • 1 teaspoon red curry paste
  • 2 tablespoons light coconut milk

Peanut Sauce (95 calories):

  • 1 tablespoon water
  • 1½ teaspoons brown sugar
  • 2 teaspoons chunky peanut butter
  • ½ teaspoon Sriracha
  • 1 teaspoon lower-sodium soy sauce
  • 1½ teaspoons rice vinegar

Mayo-Free Avocado Tuna Salad

Swap out the mayo in a traditional tuna salad for fresh avocado and olive oil to amp up your intake of heart-healthy fats. Serve with 1 cup of antioxidant rich red grapes or 100-calorie bag of Enlightened beans.

Makes 2 servings.

  • 4 slices of whole grain bread, toasted and cut diagonally such as Ezekiel Sprouted Grain, Trader Joes California Style Sprouted Whole Grain or David’s Killer Bread
  • 1 5-ounce can tuna in olive oil, drained
  • 2 tablespoons Dijon mustard
  • 2 tablespoons red onion, finely chopped
  • 1/3 cup celery, finely chopped
  • ¼ apple, finely chopped into thin matchsticks
  • 1 tablespoon fresh lemon juice
  • Black pepper, to taste
  • 1 ripe avocado, peeled, pitted, and cubed
  1. In a large mixing bowl, combine the tuna, mustard, onion, celery and apple.
  2. Add in lemon juice and black pepper to taste. Using a spatula, gently fold in the avocado cubes.
  3. Spoon the tuna gently over toast.

Microwave Cup of Zoodles

A delicious medley of zucchini, lentil-tomato sauce, and melted mozzarella combine in one easy, microwave friendly meal.

Makes 1 serving.

  • 1 small zucchini, spiralized or sliced into 1/8-inch-thick coins
  • ½ cup jarred tomato sauce
  • ½ cup cooked brown lentils* or canned cannellini beans, drained
  • 1 scoop of flavorless fiber powder, such as Renew Life Clear Fiber powder
  • ¼ cup part-skim ricotta cheese
  • 3 tablespoons part-skim mozzarella cheese, divided
  1. Arrange zucchini on a microwave-safe plate and cook on high for 90 seconds. Pat dry with a paper towel.
  2. In a small mixing bowl, combine tomato sauce, cooked lentils or beans, and fiber powder. In a separate bowl, combine ricotta and 2 tablespoons mozzarella.
  3. Arrange half of the zucchini in a microwave-safe mug. Top with1 tablespoon cheese mixture, spreading evenly. Top cheese mixture with 2 tablespoons lentil sauce. Repeat layering zucchini, cheese, and sauce until mug is almost full, then top with remaining mozzarella.
  4. Cover mug with a clean paper towel and microwave on high for 90 seconds, until cheese is melted. Let cool 2 minutes before serving.

*Basic cooked lentils:

Make more to store, and use cooked lentils to instantly elevate the fiber and protein content of salads, stir fries, egg dishes, tacos and stews.

2 cups dry lentils, rinsed.

In a medium-size pot, add the lentils and enough water or broth to cover. Bring to a boil, cover, and turn down to medium-low. Simmer until tender, about 15-20 minutes. Drain lentils and store in airtight container for up to 1 week. Canned lentils are also another great time-saving option – just be sure to rinse them under fresh water for about one minute in order to reduce the sodium content.

Fried Chickpea Pita Sandwiches

If you are craving falafel without the deep-fry regret, these pita sandwiches are super tasty with lots of texture, and are easy to assemble.

Makes 6 servings.

  • 6 whole grain pitas, halved (80-100 calorie) such as Ezekiel’s pockets
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • ¼ teaspoon ground red pepper
  • 1 tablespoon fresh lemon juice
  • ¼ teaspoon ground black pepper
  • 8 cups leafy greens, such as spinach or arugula
  • 12 tomato slices
  • 12 thin avocado slices
  • 12 tablespoons of prepared hummus, plain or garlic flavored.
  1. Preheat oven to 350 degrees. Wrap pita in foil and bake 10 minutes until warm.
  2. Place chickpeas in a single layer between paper towels; pat dry.
  3. Heat a large skillet over medium-high heat. Add oil to pan and swirl to coat. Add chickpeas and sauté until lightly browned and crispy, stirring frequently, about 10 minutes.
  4. Remove chickpeas using a slotted spoon and drain on paper towels. Add leafy greens to skillet and cook until wilted.
  5. In a medium bowl, combine salt, cumin, paprika, and red pepper; stir in chickpeas and toss well to coat. Fold in leafy greens.
  6. Fill each pita half with about 2/3 cup chickpea mixture, 1 tomato slice, 1 avocado slice and 1 tablespoon of hummus. Serve immediately.

Quick Coconut Curry

After a long day, this recipe has all the elements of a quick and satisfying meal- crunchy legumes, tender vegetables, and silky coconut broth. You can make different variation of this curry using any fresh vegetable you enjoy, and precooked proteins such as diced rotisserie chicken or pre-cooked chicken sausage.

Makes 4 servings.

  • 2 tablespoons olive oil
  • ¾ cup chopped onion, fresh or from frozen package
  • 2 tablespoons minced garlic, fresh or from jar
  • 2 tablespoons almond flour/meal or all-purpose flour
  • 1 ½ tablespoons curry powder
  • 1 cup fresh cauliflower florets
  • 2 cups mixed squash, sliced or cubed: yellow, green, butternut
  • 4 cups unsalted vegetable stock
  • 1 teaspoon black pepper
  • ½ teaspoon salt
  • 1 cup light coconut milk
  • Choose a crunchy protein/fiber topper: 6 ounce bag of dry roasted chickpeas, edamame, or beans (any flavor) such as Saffron Road Dry Roasted Chickpeas, Seapoint Farms dry roasted Edamame, or Enlightened Beans
  1. In a large pot, heat olive olive oil and swirl to coat.
  2. Add onion and garlic; sauté for 5 minutes.
  3. Add flour and curry powder; cook 1-1 ½ minutes or until flour begins to brown, stirring constantly. Stir in vegetables. Add vegetable stock, pepper and salt. Bring to a boil over medium—high heat.
  4. Reduce heat to medium-low, and simmer 15-20 minutes or until vegetables are tender.
  5. Remove pan from heat; stir in coconut milk. Divide mixture between 4 bowls; sprinkle each serving with crunchy topping.

Power Up! Protein Salad

If you are craving a light and sweet meal that keeps your hunger level in check, look no further. A leafy green salad topped with protein and a citrus twist not only adds a juicy bonus to your meal, but also enhances iron absorption (Iron is an essential mineral needed to make hemoglobin, the oxygen-carrying component of red blood cells. Iron is needed to maintain healthy skin, hair, and nails and if your body is not getting enough, you can become fatigued). Top your salad with any protein you have on hand from animal to vegetarian sources.

Makes 2 servings.

  • 2 cups diced fresh strawberries (or any Vitamin C-rich fruit such as kiwi, grapefruit, oranges, watermelon, or pineapple)
  • 2 tablespoons chopped red onion
  • 1 ½ tablespoons balsamic vinegar
  • ¼ teaspoon black pepper
  • Juice of 1 lime
  • ½ ripe avocado, peeled, pitted and cubed
  • 1 tablespoon chopped fresh mint (optional)
  • 3-4 cups dark leafy greens, divided into 2 bowls
  • Choose a protein topper for each salad: 2 ounces Crispy Coconut Chicken Strips*, veggie burger from frozen package such as Morningstar Farms, 1/2 cup of low-fat cottage cheese such as Friendship 1% whipped or muuna cottage cheese, 1 boiled whole eggs + 2 whites, 2-3 ounces of diced skinless rotisserie chicken breast, chicken or salmon burger from frozen package, 1 cup cooked quinoa-black bean mixture, 2-3 ounces cooked shrimp, 2-3 ounces of cooked lean sirloin/flank steak.
  1. In a bowl stir together strawberries, onion, vinegar, pepper, lime, avocado and mint.
  2. Divide mixture and spoon over each salad bowl.
  3. Add your favorite protein topper to each salad.

*Crispy Coconut Chicken Strips:

Makes 4 servings

  • Cooking spray
  • ½ cup oats or ground flaxseed meal
  • ½ cup grated parmesan cheese
  • ½ cup unsweetened coconut flakes
  • 1 omega-3 fortified egg
  • 8 ounces boneless, skinless chicken breasts cut into strips
  • 1 tablespoon honey
  1. Preheat oven to 400 degree and coat a baking dish with cooking spray.
  2. If using oats, placed in a food processor and grind for 20 seconds.
  3. In a mixing bowl, combine ground oats or flaxseeds with cheese and coconut flakes.
  4. Beat egg. Dip chicken strips in egg and dredge in oat/flax mixture.
  5. Arrange chicken strips in a single layer on baking sheet, drizzle with honey and cook 10-15 minutes per side, until golden brown.


Cooking Well: Easy Meals @asksari (Instagram, Facebook), Food & Nutrition Magazine.

Everyday Meals Made Easy 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:


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 [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.

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 (
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.

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.

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.
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

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!


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.

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!

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