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Are you ready for the new year? Were you able to accomplish everything you wanted to last year? Did you meet your weight loss goal? Or maybe you started taking steps towards losing weight in preparation for surgery? Below are our dietitian’s top 5 tips to help you start your New Year right! #1. Start…

Eating at home is typically the healthiest choice for dieters and post-bariatric patients, especially if you take the time to meal plan. However, eating out can have a place in a healthy lifestyle. Dining out is a way for us to celebrate and enjoy time with friends and family. Whether you are getting take-out to…

We are regularly on the lookout for new kitchen gadgets or utensils to recommend to our bariatric patients. We know that preparing food at home is almost always healthier than convenience or restaurant food, so anything that can make food prep or cleanup quicker or more fun can help promote weight loss. The right tools…

The motivation to keep pushing forward, even in the face of adversity, is a challenge that those struggling with obesity know well. Many bariatric patients try to lose weight through diet and exercise alone and eventually make the decision to have weight loss surgery to achieve their weight loss goals. Weight loss surgery is one…

Being on a liquid diet during the holiday season can be challenging but is 100% doable. Follow the tips below to help you coast through the holidays without a care. Tips for Liquid Diets During the Holiday Season Keep yourself busy! While off work it can become easy to make food the main focus. Take…

You can still have a traditional Thanksgiving without the extra starches (carbs!) Modify some of your holiday favorites to fit into your meal plan: Avoid frying or breading meats. Ham, turkey, & beef tenderloin are loaded with protein and don’t need the extra carbs to taste delicious! Use cauliflower for a mock mashed potatoes dish…

1. Avoid Skipping Meals Skipping meals can ultimately cause you to take in more candy than planned due to low blood sugars. 2. Make Halloween a Physical Activity Event Don’t miss a great opportunity to get your exercise in. Make a family game plan to walk to as many houses as you can! 3. Avoid…

Eating out not only allows you to take in more fat and salt at your meal, but it can also result in overeating if you are not careful. Buffets can be a double edged sword, in that, they are great way to accommodate the whole family, however can be a diet disaster if you do…

Ingredients: – 1 bunch of broccoli, chopped -1 red bell pepper, sliced -1 green bell pepper, sliced -1 bunch of asparagus, chopped into 1” sections -14 oz. kielbasa turkey sausage, sliced into ½” sections -1 tsp. salt -1 tsp. pepper -1 tsp. garlic powder -1 tsp canola oil -1/4 cup parmesan cheese -non-stick cooking spray…

-1 15 oz. can pumpkin -8 oz. plain Greek yogurt -1/2 cup Splenda or Stevia -1 1/2 tsp. vanilla -1 tsp cinnamon -1 tsp pumpkin pie spice Mix all ingredients together. Refrigerate for at least 30 minutes. Enjoy with sliced apples as a healthy Thanksgiving treat!

Ingredients: -1 can low-sodium canned chicken -1/4 cup buffalo sauce -1 cup plain Greek yogurt -1 Tbsp. ranch seasoning -8 oz. fat-free cream cheese Instructions: Mix all ingredients together Preheat oven to 350 degrees. When oven is 350 degrees, bake chicken dip for 20 minutes Serve with carrot and celery sticks!

Ingredients: -2 scoops BariEssential PRO Peanut Crush protein powder -3 tbsp. peanut butter -1/4 cup Splenda -1/4 cup unsweetened almond milk -2 tbsp. unsweetened cocoa -1 cup oats Directions: In a sauce pan over medium heat, mix Splenda, protein powder, cocoa, almond milk, and peanut butter. Stir frequently until mixture is smooth and sauce-like. Remove…

Ingredients: – 1 (4-6 oz.) chicken breast – 1 (2% milk) mozzarella cheese stick, cut lengthwise into 4 pieces – 8 turkey pepperonis – 1-2 Tbsp. low-sugar tomato sauce/marinara sauce – 1 Tbsp. Italian seasoning – 1 tsp. salt and pepper – 1/8 cup 2% milk cheddar jack cheese Directions: Preheat oven to 375°F. Trim…

Ingredients: – 2 lbs sirloin steak, sliced into thin strips – 1 cup low-sodium broth – 1/2 cup low-sodium soy sauce – 2 garlic cloves – Steamer bag of broccoli – Optional: Cauliflower rice Directions: Mix broth, soy sauce, and garlic in crock pot. Add sliced sirloin to sauce mixture. Cook sirloin mixture in crock…

We all love to eat food with great flavor, but the items we use to flavor our meals can cause a major diet downfall. Try using spices, dry rubs, herbs, or condiments that have very few calories to flavor your meals to avoid sabotaging your weight loss efforts. Low carb/sugar condiment options: No-added sugar ketchup*…

Ingredients:   -1/2 cup Bolthouse Farms creamy Caesar yogurt dressing -1 lb. skinless, boneless chicken tenderloins -1/2 cup parmesan cheese, shredded -1 Tbsp. Italian seasoning -1 Tbsp. garlic powder Directions: Preheat oven to 375°F. In a small bowl, mix salad dressing, Italian seasoning, and garlic powder together; set aside. Sprinkle parmesan cheese onto a plate;…

Preparing healthy meals can be difficult to fit into our already busy schedules. However, there are ways to minimize your time spent in the kitchen while maintaining your commitment to eating healthy. – Be strategic. A little planning and time spent on the weekend can go a long way throughout the busy workweek. Take a…

Eating healthy has its challenges, but eating healthy while dining out can be a whole other issue.  While cooking healthy foods at home is a better option for your health, it is not always realistic to say you will never go out to eat again. Follow the tips below to stay on track with your…

Ingredients: -1 lb. lean ground sirloin (90% or greater) -1 onion, chopped -9 slices of turkey bacon -2 fuji or red delicious apples, cut in chunks -balsamic vinegar, to taste -salt and pepper, to taste -non-stick cooking spray Directions: Spray a nonstick skillet with nonstick cooking spray. Toss onions into skillet and cook on medium-high…

Walking benefits your body more than just helping you to burn calories! Some benefits of walking: -Helps maintain a healthy weight or promotes weight loss -Decreases the risk or helps manage high blood pressure and type 2 diabetes -Strengthens your bones -Lifts your mood -Improves balance and coordination Read more about how walking benefits your…