L. Figuccio

Nutrition Counseling
Nutrition coaching sessions are completely virtual. Everyone should have the o

I’ve spent much of the last decade helping people on their weight-loss journey, and through my endless hours of research and writing, plus one-on-one coaching, I’ve gathered some important insights and great tips. In this course I plan to share them with you in hopes to help you meet your weight loss goals & stop the yo-yo dieting.

12/01/2025

Hello, December ✨
A brand new month, a fresh Monday, and the perfect reminder that you don’t need perfection to make progress — just consistency and intention.

This month, focus on:
• showing up even when it’s not convenient
• choosing habits that support the future you want
• giving yourself grace while staying committed

You don’t have to do everything at once — just start today.
December is the last chapter of the year… make it one you’re proud of. 💫

Let’s finish strong. You in? 💙

11/29/2025

Leftover turkey never tasted so good 🍂🦃✨

Turning your Thanksgiving remains into a nourishing, comforting chili is one of my favorite post-holiday hacks!

Instructions: (Makes 6 servings)
1. Add a sprits of olive oil and onion to a soup pot over medium-high heat. Sauté for 5-7 minutes or until the onion is lightly browned.�2. Meanwhile, prep your other ingredients.�3. Add all the other ingredients to the pot except for salt & pepper. Increase the heat to high, and once it's boiling, reduce the heat and simmer for 15 minutes.�4. Add salt & pepper as needed, dish it up, and top with your desired toppings.

Nutrition Information:
261 Calories | 37 g Carbs | 19 G protein | 6 g Fat | 13 g Fiber

11/26/2025

✨ Your Balanced Thanksgiving Plate ✨

Because holidays aren’t about restriction — they’re about enjoyment, connection, and feeling good in your body.

A balanced plate isn’t a rule… it’s a guide that helps you stay energized, satisfied, and present for the moments that actually matter. ❤️

Here’s the gentle structure I love:
🥗 ½ plate colorful veggies – fiber + volume
🍗 ¼ plate protein – keeps you full + steady
🍠 ¼ plate starches – energy + comfort
🍷 Wine if you want it – mindful, never off limits
💧 Glass of water – stay hydrated
🥧 Dessert – because joy matters too

You don’t need to “earn” or “burn off” your holiday meal.

You get to enjoy it fully, honor your hunger, savor your favorites, and move on without guilt.

Save this for Thanksgiving week — and remember, balance > restriction every time. 🧡🦃✨

11/24/2025

Healthy holiday swaps that still taste amazing 🎄🦃✨
Because you can enjoy the season AND feel good in your body — it doesn’t have to be all-or-nothing.

Here are simple, dietitian-approved upgrades that add more nutrients, less heaviness, and zero loss of flavor:
👉 Greek yogurt mashed potatoes
👉 Veggie-loaded stuffing
👉 Roasted sweet potatoes over candied yams
👉 Light homemade gravy
👉 Healthier eggnog options

The goal isn’t to make the holidays “low-calorie.”

The goal is to support your energy, digestion, and mood — while still enjoying your favorite foods. ❤️

Save this for Thanksgiving & Christmas 👇

What holiday dish should I make a healthier version of next? 🎄🥧

11/23/2025

🍎✨ APPLE NACHOS — the quick, crunchy, sweet snack you’ll want on repeat. High-fiber, kid-friendly, and ready in minutes!

Here’s how to make them:
1️⃣ Prep the Apples
Wash, core, and slice apples into ¼–½ inch slices. Add to a bowl with a splash of lemon juice and toss to coat (this keeps them from browning!).
2️⃣ Warm the Nut Butter
Gently heat your nut butter until it’s warm and drizzly.
– Stovetop: Place a small silicone bowl in a pot with a little water and warm on low.
– Microwave: Heat 20–30 seconds until pourable.
3️⃣ Assemble
Layer apple slices around a plate.
Drizzle nut butter in a circle (or zig-zag — no rules!).
Top with:
🍫 chocolate chips
🥥 coconut flakes
🌰 sliced almonds
✨ sprinkle of cinnamon
(or any toppings you love!)

Nutrition (approx. per serving):
Calories: ~220 | Protein: 4–6g | Carbs: ~28–32g | Fat: ~12–14g | Fiber: ~4–6g
(Will vary based on toppings + nut butter.)

11/22/2025

🧃 RD Product Review: Ready-to-Drink Protein Shakes

If protein shakes are part of your routine, this one’s for you. As a registered dietitian, I reviewed 6 popular RTD options — Fairlife, Oikos, Orgain, OWYN, Premier Protein, and Raw Nutrition — to help you choose the best fit for your goals.

Here’s what I look for on a label:
✔️ 20–30g protein
✔️ Low added sugar
✔️ Simple ingredients
✔️ Balanced calories (150–200 for a snack)
✔️ Bonus points for fiber + micronutrients

After reviewing all six…
🏆 Top Pick: Oikos RTD
30g protein, clean ingredients, no added sugar, and great taste. A solid everyday choice.

Remember: the “best” shake depends on your needs — post-workout recovery, plant-based options, something clean, or something budget-friendly. There’s no one-size-fits-all… just the one that fits you.

Drop the next category you want me to review ⬇️

11/21/2025

Friday reminder: the magic is in the routine.
Not perfection. Not all-or-nothing.
Just choosing to show up again. 🔁✨

11/16/2025

Sweet, tart, and perfectly crunchy — this Apple Cranberry Pecan Salad is fall in a bowl 🍂🥗

Loaded with fiber, healthy fats, and flavor — it’s the perfect combo of fresh + festive.

Pair it with grilled chicken or salmon for a balanced, high-protein meal. 💪

Instructions: Makes 4 Servings
1. Layer all the salad ingredients in a large bowl.
2. Drizzle over the salad and serve, with any extra dressing offered on the side.

Nutrition Information:
280 Calories | 24 g Carbs | 8 g Protein | 19 g Fat | 5 g Fiber

11/14/2025

November 14 — World Diabetes Day 💙

Today, we pause to honor every person living with diabetes — and every family member, friend, and healthcare provider who supports them.

Diabetes isn’t just about numbers or glucose levels.
It’s about real people, real challenges, and real strength.

✨ A few reminders today:
-You are not defined by your diagnosis.
-Every balanced meal, every walk, every mindful choice matters.
-Small, consistent habits build a powerful foundation for health.
-Support and compassion change lives more than judgment ever could.

Whether you live with diabetes, are at risk, or simply want to take care of your health — today is a reminder that awareness leads to action, and action leads to hope. 💙

Let’s keep learning, talking, and supporting each other — because together, we can make healthy living more accessible and empowering for all.

💙

11/10/2025

Top 5 Pumpkin Recipes You’ll Actually Want on Repeat 👇

Fall flavors + protein = a winning combo. Each of these recipes is:
✅ High in protein
✅ Low in added sugar
✅ Simple to make
✅ Packed with cozy pumpkin flavor

Save this post so you can try one (or all!) this week 🍂💪

11/01/2025

Nothing like a warm bowl of tortilla soup on a chilly day! This lighter version of chicken tortilla soup is healthy, flavorful, and packed with delicious ingredients. 🍲

*Make sure to choose no salt added canned vegetables!

Instructions - Makes 8 Servings
1. Add all the ingredients, except the cheese, corn tortilla strips and avocados to your crock pot. Cook on low for 8 hours (or high for 3-4 hours).
2. Take out the chicken, shred it, and add it back to the soup.
3. Add cheese just before serving, and top each serving with your favorite toppings (we like corn tortilla strips and avocado).

* For stove top: heat all ingredients 30-40 minutes.

Nutrition Information:
233 Calories | 22 g Carbs | 15 g Protein | 9 g Fat | 4 g Fiber

10/27/2025

A little reminder for your Monday: anything worth having takes time — so don’t rush your progress. Keep showing up 🤍

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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