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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