Healthy Weight Management & Bariatric Surgery

11/16/2025

It’s 👩🏻‍🍳
If you haven’t heard about cottage cheese pizza bake yet, you’re about to discover your new weeknight dinner obsession! 🍕🍕🍕This recipe combines the nostalgic comfort of pizza with the high-protein, low-carb, benefits of cottage cheese in a way that’s surprisingly delicious. 👌🏻
Think of it as a cross between a frittata, a deep-dish pizza, and a lasagna—but easier than all three. 🤗
🌟It’s meal-prep friendly! This bake reheats beautifully, making it perfect for Sunday meal prep. Portion it out for easy grab-and-go lunches throughout the week.
🌟It’s also budget-friendly! Cottage cheese is relatively inexpensive, and you may have most of the other ingredients in your pantry already! 👍🏻
I hope you enjoy ☺️

Ingredients (6 total servings)
For the base:
• 2 cups (16 oz) full-fat cottage cheese
• 3 large eggs
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup grated Parmesan cheese
For the toppings:
• 1 cup pizza sauce (or marinara)
• 2 cups shredded low fat/part skim mozzarella cheese, divided
• 20-24 slices turkey pepperoni (or toppings of choice)
• Fresh basil for garnish (optional)

Instructions
1. Preheat your oven to 375°F. Grease a 9x13 inch baking dish or spray with cooking spray.
2. Make the base: In a large bowl, whisk together cottage cheese, eggs, Italian seasoning, garlic powder, onion powder, salt, and pepper until well combined. Stir in the Parmesan cheese.
3. Assemble: Pour the cottage cheese mixture into the prepared baking dish and spread evenly. Sprinkle 1 cup of mozzarella cheese over the top.
4. Bake the base: Place in the oven and bake for 20-25 minutes, until the base is set and lightly golden around the edges.
5. Add toppings: Remove from oven and spread pizza sauce evenly over the top. Sprinkle with remaining 1 cup mozzarella cheese and arrange turkey pepperoni (or your chosen toppings) on top.
6. Final bake: Return to the oven and bake for an additional 12-15 minutes, until cheese is melted and bubbly.
7. Rest and serve: Let cool for 5-10 minutes before slicing. This helps it set and makes cutting easier. Garnish with fresh basil if desired.

Topping Variations to Try:
- Veggie Supreme: Bell peppers, mushrooms, olives, onions, and spinach
- Margarita: Fresh mozzarella, sliced tomatoes, and fresh basil
- BBQ Chicken: Cooked chicken, red onion, cilantro, and BBQ sauce instead of marinara
- Breakfast Style: Crumbled turkey sausage, scrambled eggs, and cheddar cheese
- Mediterranean : Feta cheese, sun-dried tomatoes, artichokes, and olives

Nutrition Facts: (per serving)
Calories: ~280, Protein: ~25grams, Carbs: ~10grams, Fat: ~15grams

11/06/2025

11/04/2025

It’s beginning to look a lot like Fall! 🍁🍁And, our November support group is approaching. 👏🏻Please join us THIS THURSDAY at 5:30pm! Dr. Ku, one of our wonderful Bariatric surgeons, will be presenting. We hope to see you there! 🤗

10/26/2025

It’s 👩🏻‍🍳
It’s a chilly Fall morning so I felt inspired to make soup for my meal prep. 🍂⛅️This creamy, Sweet Potato Soup with Sausage and Kale is a nutritious recipe you’ll want to add to your soup rotation! 🥣Slow Cooker, or Instant Pot directions below. 👇🏻 I hope the recipe brings you comfort and peace on this Sunday. ☺️Enjoy!

Ingredients:
Serving: 6
* 2 teaspoons extra-virgin olive oil
* 1 pound mild Italian chicken sausage, casings removed*
* 1 yellow onion, diced
* 4 cloves garlic, minced
* 1/2 teaspoon apple cider vinegar
* 2 teaspoons Adobo Seasoning
* 1/2 teaspoon kosher salt
* 1/2 teaspoon dried thyme
* 1/2 teaspoon ground black pepper
* 1/4 teaspoon of dried rosemary
* 1 pound of sweet potatoes, peeled and cubed
* 6 cups unsalted chicken Bone Broth
* 1/4 cup half-n-half
* 1 bunch of Kale or Swiss chard, stems and ribs removed and leaves torn (about 2 cups loosely packed)

Instructions:
* In a large skillet, heat the oil over medium-high heat.
* Add the sausage and cook, breaking it up with a wooden spoon and stirring frequently, for 2 to 3 minutes, until browned.
* Add the onion and garlic and cook, stirring, for 1 to 2 minutes, until the onion begins to soften.

Slow Cooker Version:
* Transfer to the slow cooker with the 6 cups broth, apple cider vinegar, adobo seasoning, salt, thyme, pepper, rosemary, and sweet potatoes. Cover and cook on low for 6 hours or on high for 3 hours.
* Scoop out 1 cup of the broth, onion, and sweet potatoes, being careful to avoid the sausage, and transfer to a blender. Add the 1/4 cup half-n-half to the blender, blend on high speed until smooth, and return the puree to the pot.
* Switch the slow cooker to high heat, add the kale, and simmer, covered, for 10 to 15 minutes, until thickened. Serve immediately.

Instant Pot Version:
* Transfer all the ingredients to the pressure cooker add 5 cups of the broth, apple cider vinegar, adobo seasoning, salt, thyme, pepper, rosemary, and sweet potatoes and cook for 10 minutes. Let the pressure release naturally.
* Scoop out 1 cup of the broth onion and sweet potatoes being careful to avoid the sausage and transfer to a blender. Add the half-n-half to the blender blend on high speed until smooth and return the puree to the pot.
* Add the kale turn the machine to sauté on high bring the soup to a boil and boil for 1 to 2 minutes until thickened. Serve immediately.

Nutrition Facts: (serving size: ~1 1/3cups)- Calories: ~270, Protein: ~25grams, Carbs: ~25grams, Fat: ~9grams
Recipe adopted from: https://www.skinnytaste.com/sweet-potato-soup-with-sausage-and-kale/

10/19/2025

It’s 👩🏻‍🍳
The seasonal Fall recipes have just begun! 🍁🍁🍁I switched the course up this time and decided to meal prep breakfast! 👏🏻👌🏻Today, I made baked pumpkin pie oatmeal. If you like pumpkin, you’ll LOVE this baked oatmeal. 🎃It is loaded with protein and fall-inspired flavors. This recipe only took me 5 minutes to prepare! 🙌🏻I hope you enjoy! ☺️

Ingredients:
Serving: 4
* 2 Large Whole Eggs
* 1 Cup Fat Free Fairlife Milk
* 2 Teaspoons Vanilla Extract
* 2 Cups Rolled Oats
* 2 Teaspoons Pumpkin Pie Spice
* 1/4 cup of maple syrup or honey
* 1 Cup Pumpkin Puree
* 6 Ounces nonfat Greek Yogurt - try to use a high protein one!
* 2 Scoops Protein Powder - flavor of choice! (I used Vanilla)
* ¼ Teaspoon Salt
* 1 Teaspoon Baking Powder

Instructions:
* Mix all of your ingredients together in a large bowl.
* Coat a 2 quart sized dish with some cooking spray or smaller single serving baking dishes if you choose.
* Pour in your mix.
* Put the dish in the oven on 375F/190C for about 25 minutes or until your edges start to brown (less time for single servings)
* Allow to cool for 5 minutes before serving.

Nutrition Facts: (serving size: 1/4 recipe) Calories: ~300, Protein: ~30grams, Carbs: ~36grams, Fat: ~6grams
Recipe adopted from: https://theproteinchef.co/baked-pumpkin-pie-protein-oatmeal-recipe/

10/12/2025

It’s 👩🏻‍🍳
It’s the season of Fall 🍃🍁🍂and this weekend I took my family to an orchard to picked apples. 🍎
Feeling apple-inspired for this meal prep, so I made pork loin with brussel sprouts & apples.
Meal prep does not have to be complicated or involve every dish in your kitchen when it can be as simple as this One-Pan recipe! 👏🏻Lean pork tenderloin is coated with an easy maple-mustard sauce and baked on a sheet pan with veggies and apples for a complete meal that’s full of complementary flavors. ☺️
Enjoy!!

Total servings: 4
Ingredients:
* 1 lb. pork loin*, patted dry (It works best to use a loin that isn’t super thick – about 3 inches in diameter works best to get meat and veggies done at the same time)
* 2 Tbsp. Dijon or spicy brown mustard
* 2 Tbsp. olive oil, divided
* 1 Tbsp. maple syrup or honey
* 4 cloves garlic, minced
* 1 Tbsp. fresh rosemary, chopped (may substitute 1 tsp. dried rosemary)
* 2 tsp. fresh thyme leaves (may substitute 3/4 tsp. dried thyme leaves)
* ¾ tsp. salt, divided
* ¾ tsp. black pepper, divided
* 1 lb. Brussels sprouts, trimmed and cut in half if large
* 2 medium apples, cut into chunks
* 1 small red onion, cut into slices

Instructions:
1. Preheat oven to 400℉.
2. Line a large rimmed baking sheet with parchment paper or a silicone baking mat.
3. To make the rub, combine mustard, 1 Tbsp. of oil, maple syrup (or honey), garlic, rosemary, thyme, ½ tsp. salt, and ½ tsp. pepper in a small bowl.
4. Place the pork loin in the center of the baking sheet and rub with the mustard mixture, coating all sides.
5. Add Brussels, apples, and onions to the baking sheet around the pork loin. Drizzle vegetables with 1 Tbsp. of oil, sprinkle with ¼ tsp. each of salt and pepper and toss well to coat.
6. Place the baking sheet in the oven and bake, uncovered, for 30 minutes, tossing vegetables halfway through cooking time. Pork loin is done when an instant-read thermometer reads 140℉ when inserted into the thickest part.
7. When pork is done, remove the baking sheet from the oven, tent loosely with foil and allow to rest for 5 minutes before slicing pork and serving with roasted veggies. 👌🏻

Nutrition Facts: (serving size: 1/4 recipe) Calories: ~340, Protein: ~35grams, Carbs: ~20grams, Fat: ~13grams
Recipe adopted from: https://therealfooddietitians.com/one-pan-pork-loin-with-brussels-and-apples/

10/03/2025

Offering a fitness center within a bariatric program is unique in the region, for sure. And our exercise physiologist team is awesome! If you haven't checked in with them in a while, give us a call!

For Alexis Andino and George Cattell, there's nothing more rewarding than watching patients discover confidence and achieve their goals. As exercise physiologists at Penn Medicine Healthy Weight Management and Bariatric Surgery in Lancaster, they help people build strength—not just physically, but mentally and emotionally, too.

Lexi and George work hand-in-hand with physicians and dietitians to create customized exercise routines for patients undergoing bariatric surgery or following medical weight-loss programs. But their job isn’t just about reps and routines, it’s about celebrating progress and walking beside people as they reclaim their health.

You can see it in their smiles when they talk about the patient who proudly told them he walked on the beach for the first time in years. Or the one who was thrilled to stop taking blood pressure medication. And of course, there’s the moment every patient dreams of: when the workout that once seemed impossible suddenly feels…easy.

What makes this team and their gym truly special—the only one of its kind in Lancaster County—is the safe, supportive environment they’ve created. It’s a place where patients can begin their fitness journeys alongside others who understand their challenges. More than just a gym, it’s a space for transformation, encouragement, and shared victories.

We’re incredibly grateful for people like Lexi and George who inspire our patients, and all of us, to live healthier, stronger lives.

10/01/2025

It is officially October!🎃🍂 Please join us at our Support Group TOMORROW at 5:30pm! James, a Neuropsychology resident at Penn Medicine, will be presenting on Cognitive, Affective & Behavioral Strategies for Bariatric Success😀

09/21/2025

It’s 👩🏻‍🍳
The Fall season officially starts tomorrow! 🍁🥰AND it’s Football Sunday! 🏈👏🏻
So today, I made my Fall-inspired chili. This protein-veggie-packed recipe is a crowd pleaser during a Football game. It’s a great meal prep recipe as well! I used lean ground turkey as the base and packed in vegetables like bell peppers and zucchini, along with beans and corn.🌶️🫑🫘🌽
I hope you enjoy!

Total servings: 4
Serving size: ~2cups
Ingredients:
* 1 tablespoon olive oil
* 1 lb. lean ground turkey or beef
* 2 large garlic cloves, minced
* 1/2 medium onion, diced
* 1 red bell pepper, diced
* 1 zucchini or yellow squash, diced
* 1 medium carrot, diced
* 2 tablespoons chili powder
* 1 tablespoon ground cumin
* 1 (15-ounce) can low sodium tomato sauce
* 1 (15-ounces) can crushed or petite diced tomatoes
* 1 (15-ounce) can low sodium black beans, rinsed and drained
* 1 cup frozen corn
* 8 ounces water
* Dash of cayenne pepper (optional)
* Salt and black pepper, to taste

Instructions:

Stovetop Directions:
1. In a large pot over medium heat, add the oil.
2. Once the oil is hot, add ground meat, garlic, onions, bell peppers, zucchini or yellow squash, and carrots.
3. Sauté for 7-9 minutes or until meat is cooked and no longer pink.
4. Add the chili powder, cumin, tomato sauce, crushed tomatoes, beans, frozen corn, and the water.
5. Bring to a boil over medium-high heat.
6. Reduce heat to low, cover, and simmer for 15 minutes or until carrots are tender.
7. Serve and enjoy!

Slow Cooker Directions:
1. Follow the directions above for the Stovetop version through Step 3.
2. Add the browned turkey/beef and vegetable mixture to the slow cooker.
3. Add the remaining ingredients (chili powder through water) to the slow cooker and stir to combine.
4. Cover and cook on LOW for a cook time of 8 hours or on HIGH for a total time of 4 hours.
5. Serve and enjoy!

Nutrition Facts: (per serving) Calories: ~430 Protein: ~35grams, Carbs: ~45grams, Fat: ~13grams
Recipe adopted from: https://therealfooddietitians.com/veggie-loaded-turkey-chili/

09/14/2025

It’s 👩🏻‍🍳
All too often breakfast is skipped and replaced with a cup of coffee. ☕️Prioritizing a high-protein breakfast, even during a busy morning, will help you power through your day and avoid overeating so you can stay on track with your health goal. 🏅You may ask, why is protein so important at breakfast? 🧐
Check-out our answers below ⬇️

1.) Blood sugar regulation. 🩸When we eat a morning meal consisting of a complex carb and lean protein, we are reducing elevation in our blood sugars- which is better for maintaining optimal blood sugar control throughout the day.

2.) Increase satiety. 😊 Protein takes longer to digest and slows down the absorption of food. This improves satiety and makes you feel fuller for longer. 👏🏻Filling up with protein in the morning could help you control hunger and avoid overeating later in the day.

3.) Metabolism Booster. 🌟Protein increases the amount of energy your body uses to digest, absorb, and metabolize nutrients. By making sure you get enough protein for breakfast, you are speeding up your metabolism- helping you to burn more calories. 🔥

4.) Muscle builder. 💪🏻Eating a protein-packed breakfast is necessary to repair muscles, improve strength, and build lean mass.

So we have included a quick, easy, high-protein breakfast recipe to kick start your mornings! This healthy breakfast casserole is full of savory eggs, spinach, Greek yogurt, and whole-grain bread. Perfect for meal prep! Please enjoy!👌🏻

Total servings: 6
Ingredients:
* 1lb of chicken breakfast sausage
* 6 cups spinach
* 1 tablespoon of olive oil
* 1 1/2 cups of low fat milk
* ¾ cup plain nonfat Greek yogurt
* ½ cup grated parmesan
* 1 tablespoon garlic powder
* 8 eggs
* 8 pieces of thin sliced whole grain bread cubed (I used Dave's Killer Bread Good Seed)
* cooking spray

Instructions:
1. Preheat oven to 350F. Cook chicken breakfast sausage in a skillet with oil on medium-high heat until no longer pink. Remove from pan and set aside.
2. Add spinach to the pan and cook for 1-2 minutes until spinach is wilted.
3. In a mixing bowl, whisk eggs, milk, yogurt, garlic, and parmesan.
4. Spray a 9 x 13 pan and spread cubed bread evenly over the bottom. Add spinach evenly on top of the bread.
5. Pour whisked egg mixture over the bread and move pieces around to ensure it's all set.
6. Top evenly with the chicken mixture.
7. Bake for 60 minutes until eggs are set. Remove from oven and let cool for 10 minutes before serving.

Nutrition Facts: (per serving) Calories: ~380, Protein: ~30grams, Carbs: ~25grams, Fat: ~20grams
Recipe adopted from: https://hungryhobby.net/healthy-breakfast-sausage-casserole/

09/03/2025

Good Morning 🌞on this beautiful September morning!🍁🌻 Please join us at our Support Group TOMORROW at 5:30pm! One of our nurse practitioners, Melinda, will be presenting on the benefits of sleep 💤 💤