Healthy Weight Management & Bariatric Surgery

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/

09/04/2025

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 💤 💤

08/31/2025

It’s 👩🏻‍🍳
With school 🚌✏️📓back in session, these easy "dump and cook" crockpot recipes are perfect for busy September weeknights. 👏🏻They require minimal prep! Thus, let your slow cooker do the hard work so dinner is ready when you get home. 👌🏻

Chicken dishes
* Crockpot Salsa Chicken: This versatile four-ingredient recipe is a kid-friendly winner! 🥇 Simply add 2lbs of boneless, skinless chicken breasts, a 16oz jar of salsa, a can of black beans, and ~2Tbsp of low sodium taco seasoning to the crockpot. Cover and cook on low for 5 hours. Serve with taco shells and enjoy! Recipe adopted by: https://www.mashupmom.com/four-ingredient-slow-cooker-salsa-chicken/

* Honey Garlic Chicken: A sweet and savory chicken dish that’s super easy to make. 😌 Simply add 2lbs of boneless, skinless chicken breast to the crockpot. Next, in a medium mixing bowl, whisk together 1/3 cup of soy sauce, 1/3 cup of honey, 2Tbsp of tomato paste, 2tsp of chili paste, 1Tbsp of minced garlic, and 1Tbsp of rice vinegar. Pour over the chicken. Cover and cook on low for 5 hours. A few minutes before serving, shred the chicken with 2 forks and serve over brown rice. Recipe adopted by: https://www.wellplated.com/slow-cooker-honey-garlic-chicken/ -recipe-container-37253

Beef and pork dishes
* Pulled Pork: A simple "set and forget" recipe for juicy, tender pulled pork that is great on sandwiches or on top of a salad! 🥪🥙 Simply, add 2lbs of pork tenderloin to the crockpot. Next, in a medium mixing bowl, whisk together 2tsp of paprika, 2tsp of garlic powder, 1tsp of salt, and 1/2cup of BBQ sauce. Pour over the pork. Cover and cook on high for 5 hours. A few minutes before serving, shred the pork with 2 forks and enjoy! Recipe adopted by: https://realfoodwholelife.com/recipes/slow-cooker-bbq-pulled-pork-tenderloin/

* Meatballs: This easy crockpot recipe can be prepared in a slow cooker for a delicious hot meal at the end of a busy day. Serve with cooked whole wheat noodles and enjoy! 🍝🍝 First, place 1.5lbs of ground beef, 1 cup of bread crumbs, 1 medium chopped onion, 1Tbsp of minced garlic, 1Tbsp of dried parsley, and 1 beaten egg in a large bowl. Mix well until evenly combined; shape into 16 meatballs. Pour a jar of spaghetti sauce and a 16oz can of crushed tomatoes into the slow cooker. Then, stir in a 14oz can of tomato puree. Place the meatballs into the sauce mixture. Cover and cook on Low for 7 hours. Recipe adopted by: https://www.allrecipes.com/recipe/57981/easy-slow-cooker-meatballs/

08/24/2025

It’s 👩🏻‍🍳
School is in session! 🤓📚 As teachers, students, school faculty, and staff embark on a new school year, we want to extend our heartfelt gratitude to each and every one of you. ❤️Let us all make this a school year filled with inspiration, growth, and memorable experiences. 🌟

Today, I am providing you with a helpful guide for back-to-school meal prep that can make your week much smoother! 🍏🍽️ Meal prepping can save time ⏰and stress during busy school weeks, so give it a try, and adjust as needed! Happy prepping! ☺️

Recipe #1. **Veggie-Packed Quinoa Salad**
**Ingredients:**
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 cup cherry tomatoes, halved
- ½ cup feta cheese (optional)
- Olive oil, lemon juice, salt, and pepper to taste

**Instructions:**
1. Rinse the quinoa and cook it with water or broth until fluffy (about 15 minutes).
2. Let it cool, then mix in the diced veggies and feta.
3. Dress with olive oil, lemon juice, salt, and pepper.
4. Store in meal prep containers for easy lunches!

Recipe #2. **Overnight Oats**
**Ingredients:**
- 1 cup rolled oats
- 2 cups milk or a dairy-free alternative
- 1 tablespoon chia seeds
- Your choice of toppings (fruits, nuts, honey, nut butter)

**Instructions:**
1. In a jar, combine oats, milk, and chia seeds.
2. Stir well and add your desired toppings.
3. Seal and refrigerate overnight. Just grab it in the morning!

Recipe #3. **Baked Chicken & Veggies**
**Ingredients:**
- 4 chicken breasts
- 2 cups mixed vegetables (broccoli, carrots, bell peppers)
- Sauce of choice (I used low sodium teriyaki) OR a drizzle of olive oil and seasonings to taste (garlic powder, paprika, salt, and pepper)

**Instructions:**
1. Preheat your oven to 400°F (200°C).
2. Place chicken breasts on a baking sheet and surround them with mixed veggies.
3. Drizzle with sauce of choice OR olive oil and seasonings.
4. Bake for about 30 minutes. Divide into containers for the week!

Recipe #4. **Healthy Turkey Wraps**
**Ingredients:**
- Whole grain tortillas
- Sliced turkey breast
- Lettuce, tomato, and cucumber
- Hummus or Greek yogurt for spread

**Instructions:**
1. Spread hummus or yogurt on the tortilla.
2. Layer turkey and veggies.
3. Roll tightly, slice, and pack in containers. These are great for lunches!

Recipe #5. **Fruit and Nut Energy Bites**
**Ingredients:**
- 1 cup oats
- ½ cup nut butter
- ½ cup honey or maple syrup
- ¼ cup chopped nuts and dried fruit (like cranberries or raisins)

**Instructions:**
1. Mix all ingredients in a bowl until combined.
2. Roll mixture into small balls.
3. Refrigerate for at least 30 minutes and store them in an airtight container. Perfect for snacks!

Below 👇🏻 includes the estimated nutrition facts for each recipe.

Recipe #1. **Veggie-Packed Quinoa Salad**
**Serving Size:** 1 cup
**Calories:** ~300
**Protein:** 10g
**Carbohydrates:** 45g
**Fat:** 10g
**Fiber:** 6g
**Sugars:** 3g

Recipe #2. **Overnight Oats**
**Serving Size:** 1 jar (about 1 cup)
**Calories:** ~350
**Protein:** 12g
**Carbohydrates:** 50g
**Fat:** 10g
**Fiber:** 8g
**Sugars:** 8g (without added sweeteners)

Recipe #3. **Baked Chicken & Veggies**
**Serving Size:** 1 chicken breast with 1 cup veggies
**Calories:** ~300
**Protein:** 30g
**Carbohydrates:** 15g
**Fat:** 15g
**Fiber:** 5g
**Sugars:** 2g

Recipe #4. **Healthy Turkey Wraps**
**Serving Size:** 1 wrap
**Calories:** ~250
**Protein:** 20g
**Carbohydrates:** 30g
**Fat:** 8g
**Fiber:** 5g
**Sugars:** 3g

Recipe #5. **Fruit and Nut Energy Bites**
**Serving Size:** 1 bite (~30g)
**Calories:** ~100
**Protein:** 3g
**Carbohydrates:** 12g
**Fat:** 5g
**Fiber:** 2g
**Sugars:** 5g

08/17/2025

It’s 👩🏻‍🍳
As peach season comes to an end, I made one of my favorite peach-inspired breakfast recipes for my meal prep this week. 🥰 This Peach Crisp Yogurt Bowl 🥣 combines Summer warm peaches 🍑 over high protein yogurt 💪🏻with a crunchy granola- for a delicious and satisfying breakfast that could be just as good for dessert. 👌🏻 I hope you enjoy! 🌞

Total Servings: 4
Ingredients:
- 4 ripe peaches, pitted, peeled and diced
- 2 tsp. Brown sugar
- 1 tsp. Ground cinnamon
- 4 cups of high protein vanilla yogurt (I used Oikos PRO yogurt), divided
- 1/2 cup of low sugar granola (I used Bear Naked Fit V’Nilla Almond granola), divided

Instructions:
1. Heat a medium-sized skillet over medium-low heat and spray with cooking spray.
2. Add the diced peaches, brown sugar, and cinnamon, and mix to combine.
3. Cover and cook until the peaches are soft, stirring halfway, about 3-5 minutes. Remove from heat and keep covered. Let the peaches sit for 3 minutes to let the juices release. Uncover and let it cool for another 3 minutes.
4. Spoon the yogurt into 4 air tight bowls/containers. When ready to eat, top each yogurt bowl with warm peaches and 2 Tbsp of granola. Enjoy!

Nutrition Facts: (per serving) Calories: ~270, Protein: ~23grams, Carbs: ~35grams, Fat: ~5grams

Recipe adopted from: https://www.skinnytaste.com/warm-peach-crisp-yogurt-bowl/

08/05/2025

Good morning! ☀️🌻🍉
Our bariatric support is only 2 days away! Please join us on Thursday, August 7th at 5:30pm. We will be presenting on- getting back on track after… a vacation, the holidays, or just a “bad month.” We hope to see you there! 🙂

08/03/2025

It’s 👩🏻‍🍳
It’s officially August and the heat of the Summer is catching up to me.🥵 So I decided to prepare a cold 🧊🧊🧊breakfast dish to cool me down and kick start my mornings ahead. 👏🏻This chia seed pudding recipe is packed with fiber, protein and healthy fats- making it my new go-to breakfast. 👌🏻 Another reason I love this chia pudding? It’s super easy to make, and it keeps in the fridge for about 5 days. 🌟So if you’re a big fan of meal prepping, this recipe is for you! ☺️

Total Servings: 4
Ingredients:
- 1/2 cup chia seeds
- 2 cups almond milk
- 2 scoops protein powder (vanilla or unflavored)
- 2 tbsp maple syrup (or honey)
- 1 tsp vanilla extract
- Toppings (optional): Fresh fruit, nuts, or granola

Instructions:
1. In a medium bowl or jar, mix chia seeds, almond milk, protein powder, maple syrup, and vanilla extract.
2. Whisk well to ensure everything is combined and there are no clumps of protein powder or chia seeds.
3. Cover and refrigerate for at least 4 hours, or overnight, to thicken.
4. After chilling, stir again and portion into individual containers.
5. Add your favorite toppings just before serving.

Nutrition Facts: (per serving) Calories: ~240, Protein: ~20grams, Carbs: 24grams, Fiber: ~10grams, Fat: ~9grams

07/27/2025

It’s 👩🏻‍🍳
Pasta is on the menu for this meal prep day! 🍝I created a high protein, low carb but high fiber pasta recipe. 😯 How you might ask⁉️By using chick pea noodles instead of regular noodles! The recipe was easy to prepare and took minimal time out of my Sunday. 👏🏻 I hope you enjoy this satisfying and healthy dish that packs a punch of flavor and nutrition! 😉

Total Servings: 4
Ingredients:
- 8 oz of chickpea pasta (e.g., Banza)
- 1 lb lean ground turkey or beef
- 1 cup cherry tomatoes, halved
- 1 cup spinach (fresh or frozen)
- 1/2 cup low-sugar marinara sauce
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper, to taste
-1 tsp. Italian seasoning

Instructions:
1. **Cook the Chickpea Pasta**: In a large pot, boil water and cook the chickpea pasta according to package instructions. Drain and set aside.
2. **Cook the Protein**: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute. Then, add the ground turkey/beef, cooking until browned and cooked through. Season with italian seasoning, salt and pepper.
3. **Add Veggies**: Stir in cherry tomatoes and spinach. Cook until the spinach is wilted and tomatoes are softened (3-5 minutes).
4. **Combine with Sauce**: Add the marinara sauce to the skillet and mix well, allowing everything to heat through.
5. **Mix in the Chickpea Pasta**: Gently fold in the cooked chickpea noodles, allowing them to heat through for 1-2 minutes.
6. **Serve**: Plate your pasta, sprinkle with Parmesan cheese, and enjoy!

Meal Prep:
- **Storage**: Store in airtight containers in the fridge for up to 4 days.

Nutrition Facts: (per serving) Calories: ~330, Protein: ~30grams, Net carbs: ~38grams, Fiber: ~12grams, Fat: ~10grams

07/20/2025

It’s 👩🏻‍🍳
This weekend was a bit chaotic 🤷🏼‍♀️ so the goal with my meal prep today was to create something simple but energy boosting 💪🏻to get me through the week. 👏🏻And power bowls do just that! 🥣🥣🥣Power bowls are a fantastic way to pack in nutrients and flavors into one delicious meal! 👌🏻Here’s a simple and versatile recipe that you can customize based on your preferences. I hope you enjoy ☺️

Total Servings: 4
Ingredients:
**Fiber Base:**
- 1 cup cooked quinoa (or brown rice, sweet potato, etc.)
**Never Forget Your Protein:**
- 1 cup cooked chicken (or your favorite LEAN protein)
**Non-Starchy Veggies for added nutrients:**
- 2 cups of steamed broccoli (or any green veggie you love)
**Healthy Fat Toppings (optional):**
- ¼ avocado (sliced)
- 2 tablespoons feta cheese
- A sprinkle of olives, nuts or seeds
**Dressing:**
- 1/4 cup of your favorite low fat dressing for added flavor

Instructions:
1. **Cook the Base:**
- Cook your quinoa or grain of choice according to package instructions. Let it cool.
2.**Roast the Veggies:**
- Toss your veggies with a drizzle of olive oil, salt, and pepper. Roast in the oven at 400°F (200°C) for 25-30 minutes or until tender.
3.**Assemble Your Bowl:**
- In a bowl, start with ypur fiber base. Add your prepared protein and veggies.
4.**Add Toppings (optional):**
- Top with avocado slices, feta cheese, olives, or nuts/seeds for a burst of flavor.
5.**Dress It Up:**
- Take your favorite low fat dressing and drizzle over your bowl before serving.
6.**Storage:**
- You can store each component separately in the fridge for up to 4 days. Just mix and match when you’re ready to eat!

Enjoy your nutritious power bowl (nutrient facts will vary)!🌟 Share your creations or any variations you come up with!