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Nutrition and Diet Management

Hello Everyone!

I hope you all enjoyed some good football this weekend. Who Dey! Stay tuned for February class/cooking dates next weekJ

Thank you to all of you who joined the virtual cooking event last Thursday, I hope many more of you will join in the months to come. They are a treat and a fun way for all of us to learn from each other.  See below for nutritional benefits of what we prepared:

  • Pork: high protein and iron
  • Sauerkraut: full of probiotics to promote growth and viability of the gut microflora; contains vitamin K, which promotes healthy bones
  • Apples: filled with fiber, which can lower bad cholesterol and promote a healthy digestive system
  • Potatoes: Filled with fiber and vitamin C
  • Carrots: filled with vitamin A to  promote eye health and vitamin C to fight off free radicals that cause cancer

**Sugar-free maple syrup allows for low calorie and low sugar options to avoid raising blood sugars for diabetics.

**Be sure to check out our high protein snack as well with healthy fats to keep you satiated, Cooking Event List

Virtual Cooking Event

This is an event where I will send the grocery list out ahead of time. We will then cook the food. You will video me and cook the food in the comfort of your own kitchen for you and your family to enjoy. I need to know soon regarding the interest in this. Here are a few dates I am available to offer the class. We will choose one date. Please let me know what works best for you.

  • Thursday, January 27th (5:30-6:30 pm)


How are those New Year Resolutions going? Remember, if you mess up, it’s ok! Be sure to acknowledge it, move on, and make improvements the next time! If these are changes you are planning to make forever, there are going to be occasional slipups, especially when you are just getting started! You are still learning what works and what doesn’t.

Check out this awesome video about how to stay consistent with weight loss!

Be sure you guys have an appointment on the books with me if you are looking to talk about your individual nutrition. See also the info for this Friday’s virtual cooking event. I hope you will join me!


I hope we have had a strong start to the new year! We are not even two weeks in yet. Make sure are sticking with those resolutions. We will talk more on how to solidify your goals during our class this Thursday. See the information below. There will also be a virtual cooking event the following Thursday, 1/20.

Check out this video on new year’s resolutions. It is a couple years old, but it offers great insight!


January Events:

Nutrition Class

  • Thursday, January 13th,  5:30-6:30 pm
  • 416 S. East St. Lebanon, OH 45036, Room 116 (in-person option)
  • Theme: New Year’s Resolutions
  • Video call link: (virtual class option)

**Please notify me about attendance and plans to join virtually.


Happy New Year!

For many of you, we are starting fresh, but for others, we are picking up on previous goals or expanding upon them. Regardless of where you are in your journey, it is important to set regular SMART goals. See the link below for more about effective goal-setting. Be ready to discuss during your next one-on-one consultation with me and in class. Check out the other events we have coming up below!

Goal-Setting Link:


I hope all of you that were celebrating had a wonderful Christmas! This is the last update of 2021! I have seen so many positive changes happen this year, and I can’t wait to see what we do in 2022! If you are feeling like you need an extra push, be sure to set up an appointment with me.

Here is a final video regrading inflammation, one of the components of immune system dysfunction. I also included an interesting article about icing injuries.

Inflammation Video:

Icing Article:

Immune System Link: How what you eat affects your immune system | BBC Ideas – YouTube


With the holidays and flu season in full swing, we will be focusing on food and the immune system for the month of December. A quick note: no one food can “boost” your immune system. There is a lot that goes into a healthy immune system, but the health choices we make may help our immune systems to function in a way that is optimal for each of us as individuals. If you see a food or ad that says something is immune-boosting, you may be wasting your money. I will clear this up for you more throughout this coming month.

Weekly Topic Link:

Meal Guide Link:


To go along with this month’s theme of healthy eating for the holidays and healthy plate modeling, see this excellent article below about tips to choose the healthiest options and the right amount of each food. This also provides great tips on how to add flavor to meals!! Don’t forget about our class tonight as well (see details below). Hope to see you there! Bring friends.

Meal Guide Link:

I have also attached a quick link on healthy plate modeling. Please watch and be ready to discuss in class next Monday. Here is the question:

**What important food groups were not mentioned in the video?

This is still a video with great  tips if you are looking for a picture of healthy eating in a nutshell.


This week, I am sharing one more article regarding salt intake and blood pressure thanks to one of our nutrition class participants. See the link below.


For the month of November, I was planning on having some professionals join our next in-person class. Each participant of the class would make a healthier version of a family-favorite Thanksgiving dish. Each  participant would sign up to make a dish of their choosing on their own time. They would then bring in the dish to share with the group and our special judges.

I was hoping to do this on Monday, 11/15 at 5:30 pm. My judges are available, but I want to make sure there are several participants before they make the trip/work adjustments. Let me know if you plan to attend, and please feel free to spread the word/bring friends! We are hoping to eat well and award health-related prizes.

I must know by next Monday, 11/8 by 5 pm. If you are interested, please call or email me to sign up. Those who would just like to come to eat/observe are welcome to do so.


Video Link:

Education Link:

Life Update:

As many of you know, I will be getting married on Friday, September 17th. We are praying for everyone to stay healthy and safe. I will be marrying Jeron King (my new name will be Bri King). I will be off from Monday, 9/13-Monday, 9/20. I will return on Tuesday, 9/21. Please email me if you need anything before then, and I will respond at my earliest convenience.

In Class Location:
416 S. East St.
Lebanon, OH 45036
Rm. 116 (conference room)

Back-To-School Lesson:
Healthy Meal Combinations

Our topic for the month of August was Food and Mood. I wrote it for the city of Lebanon, and I think many of you can benefit from reading it as well.

See also the dates for the upcoming events. I have attached the menu as well. Please email me to sign up for the events!


Class Address:
416 S. East St.
Lebanon, OH 45036

**Class will be taking place in the conference room, Room 116. It is the center and very first room when you enter from the front. The in-person session will be drop-in, no sign up is required. Please ensure you are wearing a mask at all times. Seating will accommodate social distancing.

See GO365 – 11 Tips for meal prepping.

Email if interested or call 513-695-1477

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