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.

03/28/2026

Greek Yogurt Overnight Oats 🥣✨

Why we love it:
✔️ Meal prep friendly
✔️ Balanced carbs + protein
✔️ Endlessly customizable
✔️ Perfect for busy mornings

Instructions - Makes 1 Serving
1. To a jar, add greek yogurt, milk, honey, and vanilla extract.
2. Pour in the oats and stir well. Make sure all the oats are covered so they soften properly.
3. Cover the jar or bowl and place it in the fridge for at least 6 hours or overnight.
4. In the morning, give it a quick stir. Add fruit, nuts, or seeds if you like, and enjoy cold straight from the fridge.

Nutrition Information
381 Calories | 57 g Carbs | 24 g Protein | 6 g Fat | 6 g Fiber

03/26/2026

Do macros matter? The answer is… yes AND no 👇

Macros (protein, carbs, and fats) play an important role in fueling your body, supporting muscle, and keeping you satisfied.

They can be a helpful tool — especially if you have specific goals like building muscle, improving performance, or learning how to balance your plate.

But here’s what they don’t tell you:
Macros don’t account for food quality, fiber, vitamins, minerals, or your relationship with food.

You can hit your macros and still miss the bigger picture.

Instead of obsessing over numbers, focus on:
✔️ Building balanced meals
✔️ Prioritizing protein
✔️ Including fiber-rich carbs
✔️ Adding healthy fats

If you’re interested in learning more or want personalized macro guidance, follow the link in my bio to book a nutrition consultation.💚

03/24/2026

Carbs aren’t the enemy — misinformation is 👇

Carbohydrates are your body’s main source of energy. They fuel your brain, support your workouts, and help keep your energy levels stable throughout the day.

So why do they get such a bad reputation?

Because not all carbs are created equal — and when meals are low in protein and fiber, it’s easier to overeat and feel less satisfied.

Instead of cutting carbs, try this:
✔️ Choose more whole, fiber-rich carbs (fruit, oats, rice, potatoes, beans)
✔️ Pair carbs with protein + healthy fats
✔️ Focus on balance, not restriction

You don’t need to fear carbs to reach your goals. You just need to use them strategically. 💪

Save this for your reminder that carbs can absolutely be part of a healthy, balanced plate 🍽️

03/21/2026

🌮 Slow Cooker Pork + Black Bean Tostadas = the ultimate easy, high-protein dinner 🙌

Instructions:
1. Place pork tenderloin into a slow cooker. Pour taco sauce over the pork, cover, and cook on High for 2 1/2 to 3 hours.
2. Remove pork from the slow cooker and let rest for 5 to 10 minutes. Shred pork and then roughly chop it into smaller pieces. Transfer to a serving dish and top with 1/2 to 3/4 cup cooking liquid from the slow cooker.
3. To remaining juices, add beans and mash slightly with a potato masher until slightly thickened. Cook until heated through, about 5 minutes.
4. Use a slotted spoon to scoop black beans onto a tostada shell. Top with shredded pork.
5. Mix salad mix according to package directions and divide evenly onto the tostadas. Top with additional taco sauce if desired.

Nutrition Information
507 kcals | 44 g protein | 41 g Carbs | 18 g Fat

03/19/2026

You don’t have to pick between lifting and cardio — your body benefits from both 💪🏃‍♀️

Strength training helps build and maintain muscle, supports metabolism, and improves overall body composition.
Cardio supports heart health, endurance, and energy levels.

The goal isn’t doing more — it’s finding the right balance.

A simple approach:
✔️ 2–4 days strength training
✔️ 2–3 days cardio
✔️ 1–2 rest days

If you’re doing both in one workout, start with strength, then finish with cardio.

And remember — not all cardio needs to be intense. Walking, cycling, and low-impact movement all count and can actually support recovery.

Consistency > perfection.

Find a routine that fits your schedule and feels sustainable — that’s where results happen. 💥

Save this for your weekly workout planning ✔️

03/16/2026

March is National Nutrition Month, and this year’s theme is “Discover the Power of Nutrition.” 💚

Nutrition has the power to fuel our bodies, support our health, and build habits that help us feel our best at every stage of life. From balanced meals to sustainable habits, small choices made consistently can have a powerful impact on long-term health.

March also included Registered Dietitian Day, a time to recognize the dietitians who dedicate their careers to providing evidence-based nutrition guidance and helping people navigate the often confusing world of nutrition.

Dietitians help people:
🥦 Build realistic nutrition habits
🧠 Navigate confusing nutrition information
💪 Use food to support health and performance
❤️ Improve their relationship with food

Nutrition is powerful — and when backed by science and individualized care, it can truly change lives.

Here’s to celebrating the role of nutrition and the professionals helping people discover its power every day. ✨

03/15/2026

Healthy Shamrock Shake ☘️🥤

A festive St. Patrick’s Day treat that tastes like a milkshake but is made with simple, wholesome ingredients. Creamy, minty, naturally sweet, and ready in just 5 minutes.

Why we love it:
✔️ Naturally sweet from fruit
✔️ No artificial colors
✔️ Easy to make in minutes
✔️ Optional protein boost

Quick instructions:
Blend together:
• 1 cup milk of choice
• 1 frozen banana
• ⅛–¼ tsp peppermint extract
• ¼ cup frozen spinach (optional for color)
• 1 scoop protein powder (optional)
• Chocolate chips or cacao nibs if desired

Blend until smooth and creamy. Serve immediately and enjoy!

Approx. nutrition (varies by milk choice):
~130–140 calories
~20–24g carbs
~2–3.5g protein (higher if protein powder is added)

A fun way to celebrate St. Patrick’s Day without the 500+ calories and excess sugar you’d find in traditional shakes. ☘️

03/10/2026

No measuring cups? No problem. Your hands are the perfect built-in portion guide ✋

Using your hand to estimate portions is a simple way to build balanced meals without overthinking or tracking every bite.

Here’s a quick guide:

✋Palm = Protein
About 20–30g of protein (3-4 ounces)

✊ Fist = Vegetables or fruit
A good serving of fiber, vitamins, and volume to keep you full

✊ Fist = Carbohydrates
Rice, pasta, quinoa, oats, potatoes, or fruit

👍 Thumb = Healthy fats
Nuts, seeds, olive oil, butter, avocado, or dressings

A balanced plate often looks like:
• 1 palm protein
• 1 fist vegetables
• 1 fist carbs
• 1 thumb fat

Remember — this is a guide, not a rule. Your needs may vary based on activity level, goals, and hunger cues.

Simple, practical nutrition that works in real life. Save this for your next meal. 🍽️

03/03/2026

30 grams of protein looks different depending on the food — but the goal is the same: supporting muscle, metabolism, blood sugar balance, and fullness 💪

Whether that’s:
🍗 4 oz grilled chicken
🥣 1 cup Greek yogurt
🐟 4–5 oz salmon
🧀 1 cup cottage cheese
🥤 A protein smoothie

Hitting ~25–35g per meal can make a big difference in how you feel and function throughout the day.

And here’s the key 👇
When possible, choose lean protein options. Think fish, skinless poultry, 99% lean turkey, lean beef, Greek yogurt, cottage cheese, eggs + egg whites. This helps you meet protein goals while keeping saturated fat in check — supporting both heart health and body composition.

Build your plate around protein first, then add fiber + healthy fats for balance.

02/21/2026

Copycat CAVA Falafel Bowl 🥙✨

All the Mediterranean flavors you love — made at home, macro-friendly, and customizable 🙌

Crispy falafel, fluffy grains, pickled onions, creamy hummus, and a drizzle of tzatziki to tie it all together 🤍

Instructions - Makes 4 Bowls
1. Prep all falafel.
2. Combine bowls by adding 1 cup chopped baby spinach, 1/2 cup brown rice, and 1/4 cup chopped purple cabbage to each bowl.
3. Top each bowl with 3-4 baked falafel patties, 2 Tablespoons hummus, 2 Tablespoons tzatziki, 1 Tablespoon feta and pickled onions, if using. Serve bowls with zesty tahini dressing on the side so each person can add the dressing to taste.
4. Serve with a side of fresh pita bread or baked pita chips.

Nutrition Information
535 Calories | 58 g Carbs | 20 g Protein | 29 g Fat | 14 g Fiber

02/18/2026

Let’s talk cravings + GLP-1 👇

Cravings aren’t a character flaw. They’re often a signal.

When appetite is suppressed (whether from stress, busy schedules, or GLP-1 medications), it becomes even MORE important to be intentional with nutrition.

GLP-1 medications like Ozempic, Wegovy, and Mounjaro help regulate appetite and blood sugar — but reduced intake can increase the risk of muscle and bone loss if protein needs aren’t met.

That’s where strategy matters.

Prioritize protein at meals whenever possible.
Choose lean sources lower in saturated fat like:
• Flounder
• Pink salmon
• Chicken tenderloins
• 99% fat-free turkey
• Lean ground beef

Your goal isn’t to eat less.
It’s to eat smarter.

Muscle is metabolic insurance. Protect it. 💪

If you’re on a GLP-1 and unsure how to structure your meals, this is your reminder that guidance matters.

02/17/2026

Our Services: Nutrition Coaching That Fits YOUR Life ✨

Nutrition doesn’t have to be confusing, restrictive, or overwhelming. Our goal is to help you create a sustainable plan that works with your lifestyle — no matter where you live.
- 100% Virtual Coaching
- First Consultation (60 min): a deep dive into your goals, health history, lifestyle, and relationship with food.
- Ongoing Follow-Ups: personalized accountability, support, and progress tracking.
- 6-Week Programs: whether it’s for weight loss, pregnancy, sports, or even your wedding prep — We’ve got you covered.
- Self Paced Program with structured guidance you can implement into your daily life.
- Grocery Store Tours to take the guess work out of grocery shopping and meal planning.
- Workshops & Presentations: perfect for athletic teams, organizations, or wellness events.

👉 Whether you’re looking for clarity around food, accountability, or medical nutrition therapy — these services are designed to help you become the best version of yourself.

✨ Ready to start your journey? DM me or click the link in bio to book your consultation today!

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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