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Weekly Nutrition and Diet Management Post – 8/8/22

Hello Everyone!

It is that time of year for school to start again. This is the time to start thinking about healthy shopping, meal prepping, and packing for the whole family. Our theme for the month will be focused on healthy ways to get the family adjusted to back-to-school.

For the month of August, I had the honor of being a part of Mason & Deerfield Lifestyle magazine. We discussed tips for involving kids in making healthy, simple recipes. See the link below to check it out!

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Weekly Nutrition and Diet Management Post – 8/1/22

Happy August!

Please make sure you are communicating with me about plans for scheduling one-on-one sessions. Once school gets started, some of us may have more time to start focusing on yourself, or we may need help staying on track with busy sport schedules and throughout the holidays. Don’t let this go!

We had an absolutely wonderful turnout last week at the Community Cookout. A special thank you to the Lebanon Fire Department, City of Lebanon, and the Warren County Health District Employees. We were so fortunate to have Warren County Community Services and the Warren County Board of Developmental Disabilities join us as well. We also had amazing help from Impact and Berachah churches. Here are the Recipes and below for healthy info about the food we served.

We are super excited to do this event again in the future. If you were unable to participate, please keep your eyes and ears open for when our date is set next year. This month, we will not be having a monthly education session. However, we will commence our education and cooking sessions beginning in September. Please stay tuned.


  • Hamburger/Steak
    • Protein to help build healthy muscles and for muscle recovery
    • Rich in iron
      • About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
        • Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues.
        • Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.
  • Turkey Burger
    • Also a rich source of protein and iron
    • A leaner, heart-healthier option to red meat
  • Soy/Veggie Burger
    • Great source of heart-healthy plant-based protein
    • Contains all nine essential amino acids needed for protein synthesis and absorption
    • Research shows that moderate soy consumption (about 2 servings daily) should not cause any healthy complications
  • Chicken
    • Lean source of protein
    • Contains a natural source of vitamin D to build and maintain healthy bones and teeth
  • Salmon
    • Lean source of protein and a natural form of vitamin D
    • Rich in omega-3 fatty acids that keep the heart healthy

**Buy frozen to keep fresh and store for longer periods

Potato Salad:

  • Rich source of vitamin C and fiber
    • Protects cells and keeps them healthy
    • Helps build and maintain healthy skin, blood vessels, bones, and cartilage
    • Good for wound healing

Bean Salad:

  • Also a rich source of fiber
    • Control blood sugars and keeps you feeling fuller longer
    • Helps reduce bad (LDL) cholesterol in the arteries
    • Helps maintain a healthy digestive system and keeps the bowels regular

Cauliflower Mac-n-Cheese:

  • Great low-carb alternative
  • A sneaky and tasty way to get your daily veggies
  • High in Choline, which makes DNA, produces neurotransmitters for a healthy brain, and supports nutrient metabolism
  • Contains an antioxidant sulfur compound found to protect against certain cancers


  • Rich in fiber and heart-healthy fats

Fruit Salad:

  • Filled with fiber and vitamin C
  • A great dessert alternative

*Be sure to combine with yogurt, cheese, cottage cheese, or to add it to a protein smoothie to ensure adequate protein consumption with meals and snacks!

Date Brownies:

  • Rich in fiber
  • Make gluten-free and lower carb by using almond flour
  • Use sugar-free maple syrup wo keep blood sugars lower

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Weekly Nutrition and Diet Management Post – 7/25/22

Happy Monday!

For those of you who do not know, yesterday was International Self Care Day. The definition of self-care is “the practice of taking action to preserve or improve one’s own health, or “taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

Self-care can consist of a wide variety of different methods. I thought the pictures below were good visuals. Be sure to see the link below regarding more about self-care, and how you can take more time to manage stress. This is a huge topic that comes up during many of my nutrition sessions.  Remember, you cannot be your best self in helping others if you are not doing what you can to take care for your own wellbeing: physically, mentally, emotionally, and spiritually.

Today is the day! For those of you that RSVP’d for the Healthy Community Cookout tonight, please just bring yourselves, your guests, and be ready to prep the food onsite. All food is provided and free. RSVPs only are accepted, and the deadline was last week. The information for address and menu is attached. We will be in the bay and the fire trucks will be out for you and your guests to check out. It is going to be super fun!

As for parking for today’s event, there will be parking at the fire station and through the gate to the fairgrounds. We will have signs to direct you where to go. I hope you all have a great week!

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Weekly Nutrition and Diet Management Post – 7/18/22

We have reached capacity for our community grill out event! It should be a great turnout. If any Warren County employees are interested in donating items to help us with budget goals, it would be greatly appreciated. I have included a list of needed items as well. I will have boxes where employees can leave donations at the main office at the health department, or you may drop items off to me directly in Room 103. Please drop you donation in one of the locations listed. We at the health department greatly appreciate your generosity!

Here is some more grilling education to check out:

List of Needed Items

Food Items:

  • Almond flour
  • Bottled water
  • Dates
  • Mustard
  • Ketchup
  • Mayonnaise
  • Low-sodium soy sauce
  • Hot sauce
  • Relish
  • Minced garlic jars
  • Cocoa powder
  • Vanilla extract
  • Rice vinegar
  • Apple cider vinegar
  • Balsamic vinegar
  • Dried dill weed
  • Black pepper
  • Nutritional yeast
  • Tahini paste
  • Canned black beans
  • Canned pinto beans
  • Canned corn
  • Sugar-free maple syrup
  • Regular hamburger buns
  • Whole wheat hamburger buns
  • Wheat Thin crackers
  • Nut Thin crackers
  • Corn tortilla chips

Paper Products:

  • Paper plates
  • Napkins
  • Plastic silverware  utensils
  • Plastic cups

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Weekly Nutrition and Diet Management Post – 7/11/22

I know it has been awhile! I hope you all have been eating well  and getting plenty of exercise. This month, we will be focusing on healthy grilling and food prep safety. See the educational link below.

Great news!! We have confirmed our date for our community grill out. Our event will be held on Monday, July 25th from 5:30-7:00 pm at the new Lebanon Fire Station. We will have food to grill and we will prepare all of side dishes in the fire department’s state of the art kitchen. We will also be getting help from Lebanon Fire Department and the Warren County Health Department regarding food  and fire safety. I hope to have you all there! Be sure to bring your families.

This is a community event, and all are welcome to attend. Please notify me of interest in attending and an approximation of guests you plan to bring. I may also be sending more questions about food interest. Here is what is on the menu so far:

  • Balsamic herb steak, grilled chicken, or grilled fish (let me know what you prefer)
  • Beef/turkey/Beyond burgers (let me know which you prefer)
  • Greek yogurt potato salad
  • Creamy cauliflower mac-n-cheese
  • Summer bean salad
  • Summer fruit salad
  • Fudgy date brownies

601 N Broadway, next to the Warren County Fairgrounds

Educational Video:

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