Blog
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.
05
2017
Veggie Swaps
Use Vegetables instead of Carbs!
Instead of This
Use This
Tortilla Wrap
Romaine, Butter …
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 …
07
2017
Water Reminder App
“Plant Nanny” Water Drinking Reminder App
This free water drinking reminder app called “Plant Nanny” is only available on …
07
2017
Real Good Pizza
Single serving pizza: 25 g protein, 4 g carbohydrate
Crust is made from ground chicken!
Definitely a little high …
02
2017
Favorite Apps
Baritastic is a great app for bariatric patients with tools and info specific for the weight loss surgery journey.
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 …
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) …
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 …
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
28
2017
Corn Thins
We certainly advocate for using vegetables in place of bread FIRST (think lettuce wrap, cucumber slices, zucchini boats, portabello …
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 …
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 …
24
2017
Quest Bar Cookies
Ingredients
1 Chocolate Chip Cookie Dough Quest bar (or any flavor)
Instructions
Preheat oven to 325F …
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 …
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 …
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 …
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, …
21
2017
Turkey Spinach Meatballs
Ingredients:
1 lb ground turkey breast
1 cup baby spinach, chopped
2 tbsp cilantro, chopped
1 small onion, chopped
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 …
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 …
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 …
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 …
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
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 …
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 …
19
2016
Cheesy Portabella Pizzas
Ingredients
4 portabella mushrooms, stems pulled out
1/2 cup reduced fat Mozzarella
2 …
14
2016
Baked Eggs in Ham Cup
Ingredients
Eggs
Turkey or Lean Ham
(Optional) Scallions or whatever you like with your eggs!
Instructions
Preheat …
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
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 …
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 …
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 …
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!
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, …
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, …
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 …
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
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 …
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 …
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 …
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 …
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 …
25
2016
Avocado Shrimp Salad
Ingredients
2 avocados, peeled, pitted, and cubed
2 tomatoes, diced
1 small sweet onion, chopped
6 (4 oz) cans …
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 …
13
2016
Grilled Shrimp Skewers
Serves: 9 Serving Size: 1 skewer
Ingredients
1 1/2 tablespoons olive oil
2 cloves garlic, minced
1 medium …
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 …
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 …
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!
07
2016
Taco Stuffed Zucchini Boats
Ingredients:
4 medium (32 ounces) zucchinis, cut in half lengthwise
1/2 cup mild salsa
1 lb …
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 …
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 …
24
2016
Veggie Spiralizers
Spiralized zucchini, carrots, sweet potatoes, butternut squash, and beets are all the rage.
Spiralize these veggies and use them in …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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
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 …
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 …
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 …
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 …
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 + …
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 …
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 …
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 …
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 …
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 …
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 …
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
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 …
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 …
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 …
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 …
19
2015
15 Minute Chili
Ingredients:
1 cup fresh or frozen chopped onions
1 pound lean ground beef
1 can (28 ounces) stewed tomatoes
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 …
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
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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)
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, …
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 …
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 …
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 …
04
2015
High Protein Pudding
190 calories, 30 g protein
Available at Walmart, GNC, and online.
(Of course you can make your own high …
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 …
01
2015
Cottage Cheese Fluff
INGREDIENTS
2 — 24 oz. containers fat-free cottage cheese
1 — 8 oz. sugar-free whipped topping
2 — 0.3 …
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 …
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 …
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 …
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
12
2015
High Protein Broth
Bone Stock is HIGH HIGH HIGH in protein!
Available at Fry’s, Safeway, Bashas, Sprouts
This is a great …
11
2015
Greek Scramble
Ingredients:
1 teaspoon light butter
½ teaspoon chopped fresh thyme leaves
¼ cup liquid egg substitute
2 large pitted …
04
2015
Ricotta Chicken
Chicken stuffed with ricotta cheese, artichoke hearts, sun dried tomatoes, and fresh herbs.
Ingredients:
½ cup ricotta cheese
3 …
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 …
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 …
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, …
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
15
2015
Greek Scramble
Ingredients:
1 teaspoon light butter
½ teaspoon chopped fresh thyme leaves
¼ cup liquid egg substitute
2 large pitted …
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 …
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 …
14
2015
Turkey Cheeseburger Meatloaf
Turkey Cheeseburger Meatloaf Serving Size: 1 slice 10 Servings per recipe
Calories
132.8
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 …
08
2015
Cauliflower Fried Rice
– 3 cups of grated raw cauliflower (use a cheese grater or food processor)
– 1/2 cup frozen peas
– …
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 …
08
2015
Crab Rangoon
These are a riff on the deep fried Crab Rangoon served in all Chinese American restaurants. A little warm melted …
08
2015
Breakfast Sausage
Great anytime of day, this breakfast sausage is a good source of protein!
Ingredients:
1 pound ground chicken breast
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
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 …
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, …
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.
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.
04
2015
Spa Water
40 Ways to Flavor Water
Flavor your water without artificial sweeteners! Wash fruits or herbs, slice them up and …
04
2015
Baked Ricotta
Ingredients:
8 oz lowfat ricotta cheese
1/2 cup grated Parmesan
2 egg whites, beaten
1 teaspoon Italian Seasoning
salt & …
03
2015
Quest Protein Bars
These get 2 thumbs up! A good dose of protein (meets our 10:1 Ratio rule), high in fiber, …
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 …
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 …
03
2015
Shrimp Salad
Ingredients:
1 pound cooked shrimp
¼ cup plain nonfat (Greek) yogurt
3 scallions, chopped
1 teaspoon Old Bay Seasoning
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
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
26
2015
Breakfast Sausage
Great anytime of day, this breakfast sausage is a good source of protein!
Ingredients:
1 pound ground chicken breast
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 …
26
2015
Protein Pancakes/Waffles
Ingredients:
1 medium sweet potato
1 scoop (30g protein) vanilla or chocolate protein powder
2 teaspoons ground cinnamon
½ …
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 …
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, …
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 …
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 …
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 …
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 …
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 …
08
2014
Misleadingly Healthy
These foods are often thought of as “healthy,” when in fact they are NOT!
Granola: Calorically dense and full of …
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 …
02
2014
Easy Lunch Ideas
Spread lowfat hummus down center of deli turkey slices. Roll and eat
Canned tuna, salmon, or canned chicken mixed …
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. …
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 …
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 …
29
2014
Easy Breakfast Ideas
Plain nonfat greek yogurt + PB2 (powdered peanut butter). Top with a few slices of bananas or a few …
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 …
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, …
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: …
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 …
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 …
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.
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 …
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 …
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 …
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 …
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 …
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 …
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 …
13
2012
Informational Seminar
Dr. Monash will be holding a special seminar for all interested in surgical weight loss on Wednesday, April 18 at …
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 …
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 …
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? …
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 …
12
2011
‘Carbs’ Comprehensive
Simply put, carbohydrates are compounds made of different concentrations of carbon and water. Carbohydrates are sometimes referred to as saccharides. …
01
2011
Anytime Fitness
We are excited to announce Anytime Fitness as our special guest for the December 3rd Support Group. They have different …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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. …
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, …
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. …
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 …
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 …
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 …
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 …
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 …
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!
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 …
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 …
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 …
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 …
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 …
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. …
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.
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. …
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 …
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 …
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 …
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 …
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.
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.
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.
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.
