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The blog posts and articles that we share on our website are meant to help people gain a better understanding of weight loss, weight loss surgery and overall health and wellness as well as news. It is not to be mistaken with actual medical advice from one of our physicians or professional staff and is only used for informational purposes.

Nov
07
2017

Water Bottles

After surgery, your fluid goal will always and forever be 48-64oz  per day at a minimum.
Having a water bottle …

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Nov
07
2017

Water Reminder App

“Plant Nanny” Water Drinking Reminder App

This free water drinking reminder app called “Plant Nanny” is only available on …

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Nov
07
2017

Real Good Pizza

Single serving pizza: 25 g protein, 4 g carbohydrate
Crust is made from ground chicken!
Definitely a little high …

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Nov
02
2017

Favorite Apps

 Baritastic is a great app for bariatric patients with tools and info specific for the weight loss surgery journey.

 

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Nov
02
2017

Non Scale Victories (“NSV’s”)

The number on the scale is NOT the only measure of your success.
Make a list of your own “Non …

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Nov
01
2017

Rebellion Protein Crisps

For Occasional Use…
…’Cause let’s face it…this is not health food!
You’d get more fiber and antioxidants (protective plant nutrients) …

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Nov
01
2017

Carbquik™ Baking Mix 

Carbquik™ Baking Mix is a low carbohydrate baking mix. It’s made from wheat so it tastes like flour, but …

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Aug
30
2017

Protein Drinks- Ready Made

Our Favorite Protein Drinks:
Premier
30 g protein, 160 calories
Available at Costco, Sam’s Club, Walmart, Safeway, Kroger

 

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Jun
28
2017

Corn Thins

We certainly advocate for using vegetables in place of bread FIRST (think lettuce wrap, cucumber slices, zucchini boats, portabello …

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May
26
2017

What to Do for Pizza Cravings!

There are LOTS of healthy alternatives to traditional pizza. Here’s a list of our favorites!
Healthy Pizza Crust Alternatives:
Chicken …

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May
09
2017

Inside-Out Chicken Enchiladas

Ingredients:
1/2 cup refried beans
1/4 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1/2 cup shredded reduced-fat …

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Apr
24
2017

Quest Bar Cookies

Ingredients
1 Chocolate Chip Cookie Dough Quest bar (or any flavor)
 
Instructions

Preheat oven to 325F …

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Apr
10
2017

Salsa Turkey Burgers

Quick, easy and tasty turkey burgers with a kick.
Ingredients
1 lb ground turkey (99% fat free)
1/3 cup seasoned …

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Mar
13
2017

Healthy Avocado Deviled Eggs

Ingredients

6 hard-cooked eggs, peeled and cut lengthwise
1 fully ripened avocado, peeled, pitted and diced
1 tablespoon plain low or no-fat …

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Mar
06
2017

No More Excuses that Eating Healthy is “Too Expensive!” Check out these great resources

$5 for 30lb of veggies! Value Veggies
https://www.facebook.com/valueveggies/
http://valueveggies.com/
 
$10 for 60lb of produce
Produce on Wheels Without Waste …

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Mar
02
2017

Spaghetti-less Spaghetti

Ingredients

½ cup frozen, chopped spinach, thawed
½ cup marinara sauce
1 cup fat-free ricotta cheese
2 Tbsp grated, …

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Feb
21
2017

Turkey Spinach Meatballs

Ingredients:

1 lb ground turkey breast
1 cup baby spinach, chopped
2 tbsp cilantro, chopped
1 small onion, chopped

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Feb
07
2017

Roasted Chickpea Snack

Once roasted, chickpeas (aka garbanzo beans), become nutty and crunchy!
What’s more, they make a healthy snack and are simple …

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Feb
02
2017

High Protein Avocado Dip

1/2 cup lowfat Cottage Cheese
1/4 cup lowfat plain Greek Yogurt
1/2 Avocado
a few twists of Black Pepper
Kosher …

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Jan
23
2017

Spicy Turkey and Zucchini Burger

Turkey burger patties with grated zucchini, herbs, cumin, and cayenne, served with lemony sour cream sauce.
Ingredients

1 pound …

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Jan
19
2017

Healthy Salmon and Quinoa Burgers

Wild salmon, quinoa, and kale – these burgers are not only super healthy, loaded with good-for-you omegas and tons of …

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Jan
16
2017

Egg in a Bell Pepper Hole

Ingredients

1 red bell pepper
4-5 large eggs
Salt
Pepper
¼ cup grated Parmesan cheese
1 Tbsp Olive oil

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Jan
03
2017

Taco Pie

INGREDIENTS:

1 lb 93% lean ground beef
1 packet taco seasoning
3/4 cup water
6 large eggs
1/4 tsp each …

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Dec
22
2016

Turkey Taco Lettuce Wraps

Ingredients:

1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp …

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Dec
19
2016

Cheesy Portabella Pizzas

Ingredients

4 portabella mushrooms, stems pulled out

1/2 cup reduced fat Mozzarella

2 …

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Dec
14
2016

Baked Eggs in Ham Cup

Ingredients

Eggs
Turkey or Lean Ham
(Optional) Scallions or whatever you like with your eggs!

Instructions

Preheat …

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Dec
12
2016

Blackened Shrimp Taco

Ingredients:
5 oz. (about 10) raw large shrimp, peeled, deveined, tails removed
1/4 tsp. garlic powder
1/4 tsp. onion powder

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Dec
07
2016

Candy Cane Protein Shake

8 oz. Silk® Vanilla Soy Milk (or unsweetened almond milk)
1 scoop Vanilla Protein Powder
1 Tablespoon Sugar Free Peppermint …

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Sep
12
2016

Tuna and White Bean Spread

Ingredients

5 oz tuna canned in water, drained
16 oz canned white beans or cannellini beans, drained and …

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Sep
08
2016

Low Sodium Beef Jerky and Turkey Jerky

Sounds too good to be true…
…But it’s not!
Low sodium Beef Jerky and Turkey Jerky from the Healthy Jerky …

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Sep
08
2016

Sampler Variety Pack of Whey Protein Isolate Flavors

Not sure what flavor protein powders you’d like best?
Try this Syntrax Nectar Protein Powder Sampler Variety Bag!

 

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Sep
08
2016

Healthy Meal Tips

Aim for about 15 to 30 grams of protein in each meal.
Choose lean protein every time you eat: chicken, …

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Aug
30
2016

Spaghetti-less Spaghetti

Ingredients

½ cup frozen, chopped spinach, thawed
½ cup marinara sauce
1 cup fat-free ricotta cheese
2 Tbsp grated, …

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Aug
15
2016

How to Make Plain Yogurt Taste Better

If the idea of plain yogurt makes you want to run and cry…
…keep reading.
It’s likely you’ve heard the …

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Jun
07
2016

Low Carb Chicken Pizza Crust

Ingredients

1 Pound of Ground Chicken
¼ Cup Parmesan Cheese
¼ Cup Shredded Mozzarella Cheese
¼ Teaspoon Black Pepper

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May
24
2016

Egg-Topped Breakfast Hash

Ingredients
1 cup roughly chopped cauliflower
1/4 cup quick-cooking corn grits
2 dashes salt
1/4 cup (about 2 large) egg …

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May
09
2016

Crustless Tuna Quiche

Ingredients
low-fat cooking spray or mist
6 oz can tuna chunks in water, rinsed and drained
4 eggs, beaten
1 …

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May
05
2016

Chicken “Hurts” to Eat

Chicken’s dense texture can make it difficult to eat in the months and years after weight loss surgery.
If you’re …

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May
04
2016

Crabmeat Stuffed Mushrooms

Ingredients

2 tablespoons butter
1/3 cup finely chopped red bell pepper
1/4 cup sliced green onions
1/4 cup chopped …

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Apr
28
2016

Low in Iron? 5 Things You Can Do To Get More

5 Things You Can Do to Get More Iron

Cook in a cast iron skillet.
Eat vitamin C rich …

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Apr
25
2016

Avocado Shrimp Salad

Ingredients

2 avocados, peeled, pitted, and cubed
2 tomatoes, diced
1 small sweet onion, chopped
6 (4 oz) cans …

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Apr
18
2016

Bloody Mary Tuna Salad

Ingredients

2 (5 oz) cans Chicken of the Sea® Premium Select Solid White Albacore Tuna in Water
1/2 cup …

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Apr
13
2016

Grilled Shrimp Skewers

 
Serves: 9 Serving Size: 1 skewer
Ingredients

1 1/2 tablespoons olive oil
2 cloves garlic, minced
1 medium …

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Mar
21
2016

Slow Cooker Picadillo

Ingredients:

2 1/2 lbs 93% lean ground beef
1 cup minced onion
1 cup diced red bell peppers
3 …

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Mar
16
2016

Slow Cooker Salsa Chicken

Salsa Chicken is easy to make; just put all the ingredients in a slow cooker and let the machine do …

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Mar
08
2016

Ready to Drink Protein Beverage that ISN’T Thick and Milky

It’s been said time and time again…
…the ready to drink shakes are TOO THICK! I can’t drink them!

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Mar
07
2016

Taco Stuffed Zucchini Boats

 Ingredients:

4 medium (32 ounces) zucchinis, cut in half lengthwise
1/2 cup mild salsa
1 lb …

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Mar
01
2016

Spaghetti Squash and Turkey Cheese Bake

Ingredients:

3 lb spaghetti squash
2 garlic cloves, finely chopped
1 medium onion, chopped
1 tsp extra virgin olive …

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Feb
24
2016

Slow Cooker Pork with Greens and Beans

Ingredients
Spice rub:
1 tablespoon chili powder
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher or sea salt
2 pounds …

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Feb
24
2016

Veggie Spiralizers

Spiralized zucchini, carrots, sweet potatoes, butternut squash, and beets are all the rage.
Spiralize these veggies and use them in …

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Feb
15
2016

Refried Bean Cupcakes

Put wonton wrapper in mini muffin pan.  Add 1 tablespoon of refried beans. Top with a dash of chipotle seasoning and/or …

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Feb
15
2016

Dozens of Crave Worthy Protein Drink Recipes

If you need a little help coming up with creative protein drink recipes, this is the resource for you!!
You’ll …

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Feb
09
2016

Ways to Eat 80g Protein/d

Using 2 protein shakes/d (30grams protein each) + the amounts of additional foods listed (eaten at any time during the …

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Feb
09
2016

Easy Crock Pot Chicken and Black Bean Taco Salad

Ingredients:

2 (16 oz total) skinless, boneless chicken breasts
1 tablespoon reduced sodium taco seasoning
1/2 teaspoon cumin
1 …

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Jan
18
2016

Egg-Topped Breakfast Hash

Ingredients
1 cup roughly chopped cauliflower
1/4 cup quick-cooking corn grits
2 dashes salt
1/4 cup (about 2 large) egg …

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Jan
13
2016

Iron Deficiency

If the body doesn’t absorb its needed amount of iron, it becomes iron deficient.
Having weight loss surgery increases your …

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Jan
11
2016

Crock Pot Balsamic Pork Roast

Ingredients:

2 pound boneless pork shoulder roast (sirloin roast)
kosher salt, to taste
1/2 tsp garlic powder
½ teaspoon …

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Jan
05
2016

Taco-licious Stuffed Chicken

Ingredients

4 wedges The Laughing Cow Light Creamy Swiss cheese
3 tbsp. thick salsa with 90mg of sodium or …

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Dec
23
2015

Symptoms of Dehydration

Your fluid goal immediately following surgery and forever beyond is 48-64oz/d.
Any sugar free, noncarbonated beverage can be used to …

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Dec
21
2015

No-Nonsense Nog

(TO BE CONSUMED SPARINGLY)
Ingredients:
5 cups light vanilla soymilk
1 small (4-serving) package sugar-free fat-free instant vanilla pudding mix

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Dec
14
2015

Cranberry Orange Quinoa Salad

A fresh twist on a classic combination of cranberry and orange. Perfect red and green colors to serve at Christmas …

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Nov
16
2015

Oven Roasted Turkey Breast Sticks

These are kind of like a string cheese shape, but they’re turkey breast instead!
Available at Wal-Mart in the …

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Nov
16
2015

Sweet Potato & Cauliflower Mash Recipe

This is a Great Thanksgiving Recipe Idea!
Ingredients:

2 pounds sweet potatoes
1 pound cauliflower florets
3 tablespoons milk …

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Nov
10
2015

How to Understand a Yogurt Label

Plain, unflavored, unsweetened yogurt starts off with 7 grams of sugar per ~6oz. This is due to the naturally occurring …

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Nov
10
2015

Roasted Butternut Squash with Rosemary and Balsamic Vinegar

 
Ingredients:

2 lbs. butternut squash cubes (about 6 cups)
2 T extra virgin olive oil
1 T + …

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Nov
03
2015

How Much Should I Eat?!

If you’re 6-8 months or more post-surgery: Here’s the answer to your question, “How much should I eat?”
This is …

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Nov
03
2015

Mock Mashed Potatoes

Ingredients:
2 cups of cauliflower
2-4 tablespoons of low-fat half and half
2 wedges of Laughing Cow garlic and herb …

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Oct
22
2015

Grilled Teriyaki Tuna Packet

Grilling in foil packets allows for all the flavors to meld and clean up is a snap!
Prep Time: 10 …

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Oct
13
2015

Apple Turkey Chili

Ingredients:

2 tsp olive or canola oil
1/2 cup Onion, chopped
2 Tbsp Jalapeño pepper, minced, seeded
1 tsp …

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Oct
01
2015

Chair-Table-Plate Challenge

Take the Challenge!!
Meaning: Sit in a chair, at a table, with a plate, every time you eat.
This means …

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Sep
30
2015

Egg White Muffin Tin Omelet

Ingredients

3 c. Kirkland Egg Starts (Or other eggbeater/egg white brand)
1 bell pepper
1 can mushroom pieces and …

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Sep
21
2015

Quinoa Berry Bliss Bites

Been wondering how to eat Quinoa? Here’s your chance!
Ingredients:

1 1/2 Cups Cooked Quinoa
Juice of 1/2 Lemon

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Sep
16
2015

Whey Protein WITHOUT Artificial Sweeteners

You may notice that after surgery, sweet foods taste “sweeter” than they used to.
This can negatively affect your ability …

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Sep
15
2015

High Protein Cupcake

Ingredients:
1-cup part skim ricotta cheese
1 tsp of vanilla
3-4 packets of Equal
2 graham crackers, crushed and …

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Sep
08
2015

Saucy Italian Burger on a Lettuce Bun

The flavors of pasta al pomodoro get all up on a lean beef patty, nestled inside crunchy lettuce. It doesn’t …

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Sep
02
2015

Protein Pancakes

Ingredients

2 eggs and one egg white, mixed together
1/2 cup uncooked old-fashioned oatmeal
1 scoop vanilla whey protein …

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Aug
19
2015

15 Minute Chili

Ingredients:

1 cup fresh or frozen chopped onions
1 pound lean ground beef
1 can (28 ounces) stewed tomatoes

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Aug
10
2015

Jerk Chicken Lettuce Wrap

Prep: 10 minutes Marinate: 1 hour Cook: 10 minutes
Ingredients:

3 tbsp. orange juice
1 1/2 tsp. jerk …

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Aug
06
2015

The BEST Tuna Salad

This flavorful tuna salad is made with cottage cheese and yogurt, not mayo.
 
Minutes to Prepare: 10
Number of Servings: 2

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Jul
28
2015

Sweet Potato Baskets with Eggs

Ingredients
Cooking spray
1 large sweet potato (16 ounces), peeled
5 slices (1/2 oz each) deli-style ham, such as …

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Jul
20
2015

Lemon Garlic Tilapia

Number of Servings: 4
Ingredients

4 tilapia fillets
3 tablespoons fresh lemon juice
1 clove garlic, finely chopped
1 teaspoon dried …

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Jul
08
2015

Fairlife High Protein Milk

Dairy milk is a good source of protein.
Fairlife brand made it an even higher source of protein!
Available at …

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Jul
08
2015

Easy Go-To Protein Rich Foods

As seen on a past bulletin board in our office lobby:
(Note: Click on photo if you want to enlarge …

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Jul
07
2015

Edamame Spaghetti

Edamame are green, immature soybeans. Being BEANS…they’re protein packed!
Now you can enjoy the taste of edamame in a …

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Jul
06
2015

Eggplant Chicken Pizza

Minutes to Prepare: 25
Minutes to Cook: 15
Number of Servings: 6
Ingredients
1 Eggplant, unpeeled
Olive Oil Salt Pepper
1/2 cup …

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Jun
29
2015

Avocado Tuna Salad

This makes a fast and easy lunch or dinner.
You can purchase pico de gallo in the produce section or …

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Jun
23
2015

Roasted Garlic and Cauliflower White Bean Dip

Ingredients:

2 15oz cans of organic white cannellini beans
1 head cauliflower (4 cups)
1 head garlic (6 cloves)

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Jun
15
2015

Egg-Chilada: An Alternative to Enchilada

INGREDIENTS
1 egg + 1 egg white
Black pepper and salt to taste
1 ounce protein of choice (tofu, chicken, …

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Jun
11
2015

Egg Protein: An Alternative to Whey Protein and Soy Protein

If you’re tired of using (or intolerant to) Whey Protein or Soy Protein, Egg Protein is a good option.
You …

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Jun
09
2015

Soy Protein: An Alternative to Whey Protein

If you’re tired of using whey protein shakes (milk protein) or have developed an intolerance to them, soy protein is an alternative.
(In …

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Jun
08
2015

Dreamy Seafood Salad

Ingredients:
8 ounces crab meat, cooked (OK to use imitation crab meat to speed preparation)
4 ounces cooked shrimp, peeled …

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Jun
04
2015

High Protein Pudding

190 calories, 30 g protein
Available at Walmart, GNC, and online.
(Of course you can make your own high …

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Jun
03
2015

10 Breadless Sandwiches Ideas

What Can I Use in Place of Bread if I Want to Eat a Sandwich?

Tomato Slices: Layer part …

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Jun
01
2015

Cottage Cheese Fluff

INGREDIENTS

2 — 24 oz. containers fat-free cottage cheese
1 — 8 oz. sugar-free whipped topping
2 — 0.3 …

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May
27
2015

What’s the Difference Between “Whey Protein” and “Whey Isolate” ?

First off, “whey protein” (pronounced “way”), is protein from milk.
“Whey Isolate” is lactose free. It’s simply the milk …

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May
26
2015

Coffee Mug Warmer to Keep Food Warm

In the first few months following surgery, it may take you soooooo long to eat that your food gets …

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May
26
2015

Inside Out Cheeseburger

Ingredients

1/4 cup shredded Cheddar cheese
1/4 cup shredded Gruyere cheese
1 pound 90%-lean ground beef
1 tablespoon Worcestershire …

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May
20
2015

Lean Beef Chili

Ingredients:
1 pound extra lean ground beef
1 garlic clove, minced
½ cup chopped onion
½ cup chopped green pepper

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May
12
2015

High Protein Broth

Bone Stock is HIGH HIGH HIGH in protein!
Available at Fry’s, Safeway, Bashas, Sprouts

This is a great …

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May
11
2015

Greek Scramble

Ingredients:

1 teaspoon light butter
½ teaspoon chopped fresh thyme leaves
¼ cup liquid egg substitute
2 large pitted …

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May
04
2015

Ricotta Chicken

Chicken stuffed with ricotta cheese, artichoke hearts, sun dried tomatoes, and fresh herbs.
 
Ingredients:
½ cup ricotta cheese
3 …

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Apr
27
2015

Are You Eating Enough Protein Rich Foods to Justify D/c Use of Protein Shakes?

We hear it every day….
“I’m so sick of those protein shakes!”
Well that may be the case, but unless …

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Apr
27
2015

Tips for Minimizing Hair Loss

Losing hair 3 to 5 months after weight loss surgery is a relatively common occurrence that happens from losing weight …

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Apr
22
2015

Cheesy Chicken & Zucchini Bake

Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins
Ingredients

3 medium zucchini, quartered and sliced, …

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Apr
16
2015

Lean Beef Chili

Ingredients:
1 pound extra lean ground beef
1 garlic clove, minced
½ cup chopped onion
½ cup chopped green pepper

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Apr
15
2015

Greek Scramble

Ingredients:

1 teaspoon light butter
½ teaspoon chopped fresh thyme leaves
¼ cup liquid egg substitute
2 large pitted …

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Apr
15
2015

$10 for 60lb of Fresh Fruits and Vegetables

Say goodbye to the excuse: “Healthy foods cost too much!”
This amazing opportunity to buy “cheap” fruits and vegetables is made possible …

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Apr
14
2015

Crab and Artichoke Stuffed Mushrooms

Ingredients:

20-24 medium mushrooms
1 Tbsp. olive oil
Salt and pepper, to taste
1 (6oz) can artichoke hearts, in …

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Apr
14
2015

Turkey Cheeseburger Meatloaf

 

Turkey Cheeseburger Meatloaf Serving Size: 1 slice 10 Servings per recipe

Calories
132.8

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Apr
09
2015

Spicy Turkey and Zucchini Burger

Turkey burger patties with grated zucchini, herbs, cumin, and cayenne, served with lemony sour cream sauce.
Ingredients

1 pound …

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Apr
08
2015

Cauliflower Fried Rice

– 3 cups of grated raw cauliflower (use a cheese grater or food processor)
– 1/2 cup frozen peas
– …

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Apr
08
2015

Honeydew, Cucumber & Mint Popsicles

Ingredients
1 cup cucumber
4 cups Honeydew
2 Tbsp. Mint
 Directions

Use very ripe honeydew for best flavor. Slice …

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Apr
08
2015

Crab Rangoon

These are a riff on the deep fried Crab Rangoon served in all Chinese American restaurants. A little warm melted …

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Apr
08
2015

Breakfast Sausage

Great anytime of day, this breakfast sausage is a good source of protein!
Ingredients:

1 pound ground chicken breast

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Mar
26
2015

High Protein Avocado Dip

Ingredients:
1/2 cup lowfat Cottage Cheese
1/4 cup lowfat plain Greek Yogurt
1/2 Avocado
a few twists of Black Pepper

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Mar
26
2015

NO BAKE Protein Peanut Butter Cups

Ingredients:
4 Cupcake Liners
2 TB of PB2 (powdered peanut butter)
1 TB of water (*may need more)
2 TB …

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Mar
04
2015

The 2 “P’s”: Protein and Produce

Eat your protein first.
After that, opt for produce (vegetables and fruits).
If you’re not sure how to buy, store, …

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Mar
04
2015

Bariatric Cookbook: Recipes for Life After Weight Loss Surgery

Another Favorite Cookbook written by a bariatric dietitian. Delicious recipes to support your healthy new lifestyle.

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Mar
04
2015

Bariatric Cookbook: Extraordinary Taste

This is a great cookbook written by a bariatric dietitian. It has simple, good tasting recipes and sample menus.

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Mar
04
2015

Spa Water

40 Ways to Flavor Water
Flavor your water without artificial sweeteners! Wash fruits or herbs, slice them up and …

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Mar
04
2015

Baked Ricotta

Ingredients:
8 oz lowfat ricotta cheese
1/2 cup grated Parmesan
2 egg whites, beaten
1 teaspoon Italian Seasoning
salt & …

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Mar
03
2015

Quest Protein Bars

These get 2 thumbs up! A good dose of protein (meets our 10:1 Ratio rule), high in fiber, …

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Mar
03
2015

Strawberry Whip

This Strawberry Whip is a perfect way to enjoy dessert…and some healthy protein at the same time thanks to the …

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Mar
03
2015

Black Bean Burrito Bake (Tortilla-less)

Ingredients:
1 Yellow Onion, chopped
2 Green Onions, diced (divided use)
1 teaspoon Ground Cumin
1 teaspoon Oregano
1 (15 …

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Mar
03
2015

Shrimp Salad

Ingredients:
1 pound cooked shrimp
¼ cup plain nonfat (Greek) yogurt
3 scallions, chopped
1 teaspoon Old Bay Seasoning
 

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Mar
03
2015

Egg White Bites

Ingredients:
¼ onion, diced
½ pepper, diced
Handful of spinach, torn into small pieces
1 1/2 cups liquid egg whites

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Feb
26
2015

Curried Egg Salad

Ingredients:
7 hard-boiled eggs
1 teaspoon Dijon mustard
3/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup (canola oil) mayonnaise

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Feb
26
2015

Breakfast Sausage

Great anytime of day, this breakfast sausage is a good source of protein!
Ingredients:

1 pound ground chicken breast

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Feb
26
2015

Tuna Patties

Ingredients:
1 can (12 oz) white tuna packed in water, drained and finely flaked
¾ cup fat-free seasoned breadcrumbs (or …

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Feb
26
2015

Protein Pancakes/Waffles

Ingredients:

1 medium sweet potato
1 scoop (30g protein) vanilla or chocolate protein powder
2 teaspoons ground cinnamon
½ …

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Feb
19
2015

How to PROPERLY Mix Protein Powder with Hot Liquids

To mix protein powder in a hot drink you MUST first mix the whey powder with liquid that is either …

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Feb
10
2015

Mortality Rate Associated with Bariatric Surgery Reaches New Lows

A recent study of over 2,500 Veterans Affairs patients is but the latest proof that weight-loss surgery, or bariatric surgery, …

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Feb
03
2015

Water Drinking Apps

You likely know you need to drink a minimum of 48 oz fluid/d.
However, if knowing and doing are worlds …

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Feb
02
2015

Small Dishes and Baby Utensils

Small dishes and baby utensils are yet another tool to have in your weight loss surgery “tool box.”
Taking the …

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Jan
17
2015

MUST HAVE Weight Loss Tool: Food Journal

Just like taking notes in school, keeping a record of what you eat reinforces knowledge and awareness. Owning a food …

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Jan
12
2015

High Protein Cream Soup

It’s not uncommon to hear that “protein shakes taste too sweet” after surgery.
Here’s a recipe for a high protein …

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Jan
12
2015

Food Journal for 1st Month Post Op

Record everything you eat and drink, and add up the protein and fluid ounces daily.
You will be expected to …

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Dec
08
2014

Misleadingly Healthy

These foods are often thought of as “healthy,” when in fact they are NOT!
Granola: Calorically dense and full of …

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Dec
08
2014

Food of the Week: Green Beans

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Dec
02
2014

Easy Lunch Ideas

Spread lowfat hummus down center of deli turkey slices. Roll and eat
Canned tuna, salmon, or canned chicken mixed …

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Nov
19
2014

Powdered Peanut Butter: The “Right” Kind of Peanut Butter to Buy

 
          
2 Tablespoons of peanut butter = 190 calories , 8 grams of protein, 16g fat. …

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Nov
18
2014

Food of the Week: Swiss Chard

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Nov
05
2014

Food of the Week: Pears

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Oct
29
2014

Easy Breakfast Ideas

Plain nonfat greek yogurt + PB2 (powdered peanut butter). Top with a few slices of bananas or a few …

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Oct
27
2014

Oranges

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Oct
21
2014

How to Select a Yogurt

Yogurt is a great source of protein. However, sometimes it comes packaged with a lot of extra sugar and/or fat, …

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Oct
21
2014

6 x 150 Challenge

Get Active!
The Challenge: For 6 weeks in a row, engage in 150 minutes of exercise/physical activity per week.
(Translation: …

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Oct
21
2014

10:1 Ratio Rule

Don’t spend more than 10 calories per gram of protein.
Here’s an easy way to do the math when you …

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Oct
21
2014

Pumpkin Seeds

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Oct
13
2014

Canned Pumpkin

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.

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Oct
06
2014

Bursting the High Protein Cereal Bubble

You’ve likely seen it on store shelves: “High Protein” Cheerios, “High Protein” Fiber One. Other brands may follow in the …

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Oct
06
2014

Granny Smith Apples

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Sep
30
2014

QUINOA

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.
I …

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Sep
30
2014

Best Protein Sources

It’s likely you’ve heard the advice, “Eat lean protein.” But have you ever stopped to think about what “lean” really …

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Sep
23
2014

Meal Planning Can Be As Simple As Getting Dressed

Deciding what to eat can be simple if you liken the decision to getting dressed.
You’d never leave the house …

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Mar
05
2013

3 Recipes to Spice Up Your Diet

One of the tricks to having a successful diet and exercise regime is to switch it up every now and …

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Dec
31
2012

6 Tips on Sticking to Your Guns During the Holidays

How to Stick to your Guns During and After the Holidays
The holidays and surrounding weeks can be difficult …

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Apr
13
2012

Informational Seminar

Dr. Monash will be holding a special seminar for all interested in surgical weight loss on Wednesday, April 18 at …

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Feb
24
2012

Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program Accredited Center

So, what is a “Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program Accredited Center?”
Metabolic and Bariatric Surgery Accreditation …

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Feb
02
2012

Support Group Meeting Location Change

Due to our normal meeting room being occupied this month, we will be meeting in the Fireplace Room on February …

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Jan
06
2012

Gastric Bypass and Calcium

So now that you’ve had the Roux-en-Y Gastric Bypass, are you are wondering how to best maintain your calcium levels?  …

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Dec
21
2011

Ten Healthy Holiday Eating Tips

Be realistic. Set appropriate short-term goals for weight loss during the holidays, and be sure to at least maintain …

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Dec
12
2011

‘Carbs’ Comprehensive

Simply put, carbohydrates are compounds made of different concentrations of carbon and water. Carbohydrates are sometimes referred to as saccharides. …

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Dec
01
2011

Anytime Fitness

We are excited to announce Anytime Fitness as our special guest for the December 3rd Support Group. They have different …

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Nov
22
2011

Thinner Thanksgiving

If you are cooking for Thanksgiving, here are just a few ways to avoid unnecessary, excess calories. Most importantly, don’t wait …

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Nov
16
2011

Weight Loss Support Groups Now at TMC

Starting December 3rd, Support Groups will be held at Tucson Medical Center, 5301 E Grant Road. Our dates and times …

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Nov
11
2011

Primer on Protein

Proteins are simply chains of amino acids that are linked together in different ways. Amino acids are divided into two general …

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Oct
26
2011

Dietary Energy – a Story of Calories

So, what is a calorie anyway?  A calorie is a unit of energy.
1 calorie equals the energy needed to …

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Oct
06
2011

Some Hints and Facts for Halloween

Greetings!  Halloween is just around the corner. Whether you are dressing up some little ones for trick-or-treating or just answering …

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Jul
11
2011

What’s the Story on the hCG diet?

Unfortunately, most people on the ‘hCG diet’ are unaware of what they are actually taking, and do not know the …

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Jun
17
2011

The Skinny on Trans Fats

Fats are either solid or liquid at room temperature.  If liquid, we often refer to them as oils.  When discussing …

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Jun
02
2011

So, Tell Me About Omega-3 Fatty Acids…

First classified as Vitamin F, Omega-3 (ω-3) fatty acids were discovered to have the chemical structure of polyunsaturated fats (for …

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May
20
2011

Bariatric Surgery Recommended by the IDF for Obese Patients with Type 2 Diabetes

So, who is the IDF? The International Diabetes Federation (IDF) is an umbrella organization of over 200 national diabetes associations …

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May
02
2011

A Bit on Iron Deficiency

Iron is a mineral that stabilizes our hemoglobin, the component of red blood cells that transports oxygen to our tissues.  …

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Apr
22
2011

FDA Lowers BMI Requirement for Bariatric Surgery

Safe and successful patient outcomes first prompted Bruce Wolfe, the President of the American Society for Metabolic and Bariatric Surgery, …

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Apr
08
2011

Recent Study Sheds Unwarranted Implications on Gastric Banding

A recent study published by Himpens et al in the Archives of Surgery has been widely discussed, and terribly misinterpreted.  …

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Mar
31
2011

Dr. Mahesh Tiprineni, M.D.

At our April 2nd support group, Dr. Mahesh Tiprineni, M.D. will be our guest speaker. He is board certified In …

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Mar
29
2011

Support Group Guest Speaker Terri Farmer

At our May 7th support group,  Terri J. Farmer, PhD, PMHNP will be our guest speaker. She is a psychiatric …

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Feb
16
2011

What is Ghrelin, and how does it affect me?

Ghrelin is a hormone that circulates throughout our body, but is mostly produced by certain cells (with ‘oxyntic’ glands) in …

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Feb
01
2011

Healthiest Town in America

Greetings to all!  I would like you to save the date for a special springtime event…
Health Fair and FUN …

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Feb
01
2011

By the Way, How Much Should I Walk?

First, you need a pedometer. I’ll be happy to supply your first one.
Not only will a pedometer help to …

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Jan
19
2011

Support Group w/ Prestige Fitness

Our next support group will meet February 5th, 2011 at 10:30am at our usual place at the Camp Lowell Surgery Center, and we will have a very special guest. Ron Yousefnejad from Prestige Fitness will be joining us!

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Jan
01
2011

What Does it Mean to ‘Know Your Numbers?’

The first step toward improving your diet must begin with, “knowing your numbers.”  The “numbers” that I am referring to …

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Dec
13
2010

Nutritious Tips for Dining-Out

It is usually more difficult to control your calories when dining out. Here are a few tips to help keep …

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Dec
09
2010

Our next Support Group will meet January 8th.

Our next support group will meet January 8th, 2011 at 10:30am.  We are meeting on the 2nd Saturday due to …

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Dec
01
2010

Can I get pregnant after Bariatric Surgery?

Definitely!  In fact, your weight loss will provide a far greater chance for becoming pregnant, and carrying a fetus to …

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Nov
22
2010

Can I drink carbonated beverages following Bariatric surgery?

Yes, you may; however, I recommend that patients wait until the Regular Diet Stage to begin carbonated beverages.  By …

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Nov
01
2010

Did my band slip?

After gastric banding, a very small percentage of patients will have a band slip, sometimes referred to as gastric prolapse. …

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Oct
14
2010

The Deal with Vitamin D

The main function of Vitamin D is to regulate our blood levels of calcium and phosphorous. It helps to “mineralize” (add calcium crystals for strength) bone, so deficiency may lead to bone softening or thinning. Supplementation will prevent/treat osteomalacia in adults and rickets in children. Vitamin D may help to prevent high blood pressure, limit heart disease, enhance immune function, and may even protect against some forms of cancer, particularly pancreatic and colon. It is important to note that appropriate calcium and magnesium levels are necessary for Vitamin D therapy, and should be supplemented if needed.

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Oct
01
2010

Why does my shoulder hurt after surgery?

Shoulder pain following surgery is usually “referred” pain, or pain that originates in a different part of the body. …

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Sep
16
2010

Is it time for plastic surgery?

The timing of body-contouring (plastic/reconstructive) surgery is truly a personal decision; however, a few important facts may help to guide …

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Sep
02
2010

New Meeting Schedules

We are pleased to announce our new meeting schedules beginning this month!  We will be hosting a Support Group on …

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Aug
19
2010

Is my band too tight?

The gastric band promotes weight loss by limiting your food and calorie intake, but it can become too tight.  You …

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Aug
06
2010

How will I know when it’s time for a band fill?

The gastric band is designed to make you feel full from smaller portions, and to feel full for a longer …

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Sep
28
2009

What is the story on Vitamin B12?

Vitamin B12, or cyanocobalomin, serves an important function for the development of our red blood cells (which carry oxygen to our tissues) and the function of our nervous system. We obtain most of our Vitamin B12 from foods rich in protein, and the highest levels are found in mollusks, clams, liver, beef, and eggs. Also, the vast majority of multivitamins available will contain Vitamin B12. Deficiency may occur following Gastric Bypass or Sleeve Gastrectomy surgery, and may lead to difficulty with balance or touch sensation, memory loss, fatigue, depression, and other symptoms.

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Sep
14
2009

Will I lose my hair following Bariatric Surgery?

Alopecia, or hair loss, can occur from any type of rapid weight loss. As your body loses weight, it “starves” for protein. If you do not supply enough protein in your diet, your body will begin to “take” protein from natural storage sites – mostly, your hair, nails, and muscle.

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Jul
30
2009

What is dumping syndrome, and how common is it?

Dumping syndrome occurs in early and late forms of weight loss surgery. Early dumping syndrome occurs approximately 20 to 30 minutes after a meal, and may cause nausea, cramping, diarrhea, sweating, or dizziness. Late dumping syndrome occurs 2 to 3 hours after eating, and is far less common. Symptoms may include nausea, cramping, or diarrhea.

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Jul
24
2009

Should I feel hungry after Laparoscopic Adjustable Gastric Band (LAGB) surgery?

At first, some weight loss surgery patients experience hunger that is similar to before the Laparoscopic Adjustable Gastric Band (LAGB) was placed. As your Laparoscopic Adjustable Gastric Band (LAGB) is “filled,” and you experience greater “restriction,” your body will get used to your decreased caloric intake. Within a few to several weeks from surgery, this hunger routinely vanishes. For Lapband surgery patients still experiencing significant hunger, I have found that it is commonly caused by eating too fast. The pouch fills too quickly, the restriction is inappropriate, and soon after eating your body craves additional calories. By slowing down considerably, you will maximize the beneficial effect of restriction and take in the appropriate amount of food. This will control your hunger.

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