Healthy Weight Management & Bariatric Surgery

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!

07/06/2025

It’s 👩🏻‍🍳
As the 4th of July weekend 🎆🎇comes to an end, I had the urge to prepare a vibrant recipe for my lunches. 👏🏻I made a delicious and nutritious Grilled Chicken Salad with a Berry Vinaigrette. 🫐🍓🥗This salad will definitely keep me energized, even after this festive weekend. You’ll need to fire up 🔥that grill again but it’s worth it! I hope you enjoy 😉

Total servings: 5
Ingredients:
**For the Salad:**
- 1 lb boneless, skinless chicken breasts
- 6 cups mixed greens (spinach, arugula, and/or kale)
- 1 cup raspberries
- 1 cup blueberries or blackberries
- 1 cup red onions and cucumbers, sliced
- 1/2 cup low fat/reduced fat feta cheese
**For the Berry Vinaigrette:**
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey or maple syrup
- ¼ cup olive oil
- Salt and pepper to taste

Instructions:
1. **Grill the Chicken:**
- Start by seasoning your chicken breasts with salt and pepper. Preheat your grill to medium-high heat and cook the chicken for about 6-7 minutes on each side until fully cooked. Once done, let it rest for a few minutes before slicing.
2. **Prepare the Dressing:**
- In a blender, combine your mixed berries, balsamic vinegar, honey, and olive oil. Blend until smooth, and then season with salt and pepper. This dressing adds a burst of flavor to your salad!
3. **Assemble the Salad:**
- In a large bowl, combine the mixed greens, berries, sliced red onions, cucumbers and feta cheese. Top the salad with your sliced grilled chicken and drizzle with the berry vinaigrette.
4. **Meal Prep:**
- For easy meal prep, divide the salad into containers, making sure to store the dressing separately to maintain freshness.

Nutrition Facts: (per serving) Calories: ~325, Protein: ~32grams, Carbs: ~15grams, Fat: ~15grams

07/02/2025

Good morning! 😃 As a friendly reminder, we will NOT have support group tomorrow. We hope everyone has a wonderful 4th of July holiday! And we will look forward to our next support group in August! 🌞

06/29/2025

It’s 👩🏻‍🍳
I wanted to kick up the heat 🔥and add a little spice to my meal prep today. 👌🏻I made these spicy turkey and veggie lettuce wraps 🥬🥬🥬a super delicious and refreshing meal prep option for summer. ☀️They’re high in protein and packed with fresh vegetables, making them perfect for a lunch or dinner. I hope you enjoy! 😊

Ingredients- Serves 4
**For the Lettuce Wraps:**
- 1 pound ground turkey (lean)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon red pepper flakes (adjust to taste)
- Salt and pepper, to taste
- 1 head of Romaine lettuce or Butter lettuce (for the wraps)
- 1 cup shredded carrots
- 1 cup zucchini, diced
- 1/4 cup green onions, sliced
**For the Soy-Lime Dressing:**
- 1/4 cup soy sauce (low sodium)
- Juice of 1 lime
- 1 tablespoon honey
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger (optional)

Instructions
1. **Cook the Turkey:**
- In a large skillet, heat olive oil over medium heat. Add the ground turkey and cook until browned and cooked through, about 5-7 minutes. Break it apart with a spatula as it cooks.
- Stir in garlic powder, onion powder, red pepper flakes, salt, and pepper. Cook for an additional 2-3 minutes until well combined. Remove from heat and let cool.
2. **Prepare the Vegetables:**
- In a large mixing bowl, combine shredded carrots, diced zucchini, and sliced green onions. Next, combine the turkey burger mixture and veggies together. Set aside.
3. **Make the Dressing:**
- In a small bowl, whisk together soy sauce, lime juice, honey, sesame oil, and grated ginger until well combined.
4. **Assemble the Wraps:**
- Carefully separate the lettuce leaves to form the wraps.
- In each lettuce leaf, place a scoop of the cooked turkey-veggie mixture followed by a drizzle of soy-lime dressing.
5. **Store:**
- Arrange empty/naked lettuce wraps into 4 containers or ziplocs- keep separate from the turkey-veggie mixture and soy-lime dressing. Store the dressing in a separate container to drizzle just before eating. Evenly divide your turkey-veggie mixture into 4 additional containers. When ready to eat, assemble your wraps as noted above. These wraps can be stored in the refrigerator for up to 4 days.

Nutrition Facts: (per serving) Calories: ~250, Protein: ~30grams, Carbs: ~10grams, Fat: ~10grams

06/22/2025

It’s 👩🏻‍🍳
As the summer heat sets in 🥵, a light and refreshing chicken salad is the perfect way to enjoy the season's bounty. ☀️This Summer chicken salad is not only packed with flavor but also pairs beautifully with a colorful 🌈 assortment of fresh vegetables for dipping. A meal prep recipe that I was all for making today. 👌🏻I hope you enjoy! 😊

Ingredients
**For the Chicken Salad:**
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup Greek yogurt (plain)
- 1/4 cup mayonnaise (or more Greek yogurt for a lighter option)
- 2 tablespoons Dijon mustard
- 1 teaspoon honey
- 1 cup red grapes, halved
- 1/2 cup celery, finely chopped
- 1/4 cup red onion, minced
- Salt and pepper to taste
**For the Veggie Dippers:**
- 1 cup baby carrots
- 1 cup cucumber sticks
- 1 cup bell pepper strips (any color)
- 1 cup cherry tomatoes

Instructions
1. **Prepare the Chicken Salad**: In a large bowl, mix the Greek yogurt, mayonnaise, Dijon mustard, and honey until well combined. Add the shredded chicken, grapes, celery, and red onion. Stir everything together until well coated. Season with salt and pepper to taste.
2. **Chill**: Cover the chicken salad with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
3. **Prepare the Veggies**: While the chicken salad is chilling, wash and cut the vegetables into sticks or bite-sized pieces for easy dipping.
4. **Serve**: Serve the chicken salad in a bowl or divide into 4 air tight containers for the week ahead. Don’t forget to add your colorful veggies for dipping!

Nutrition Facts: (per serving with veggies, makes 4 servings) Calories: ~350, Protein: ~30grams, Carbs: ~30grams, Fat: ~15grams

06/15/2025

It’s 👩🏻‍🍳
Summer is right around the corner ☀️so I decided to make a Summer-inspired dish for my meal prep! 😎This vibrant and refreshing pasta salad is not only delicious but also high in protein! 💪🏻 Perfect for lunch or dinner, this salad can be made ahead of time and stored in the fridge for a quick meal throughout the week. 👌🏻The combination of whole wheat pasta, chickpeas, and chicken increases the protein content, while fresh vegetables add vitamins and minerals. 🌈Enjoy your healthy and satisfying summer meal prep! 🌞

Ingredients (makes 4 total servings):
- 8 ounces whole wheat pasta (farfalle or penne)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell peppers (any color), diced
- 1 cup cooked chickpeas (or canned, drained and rinsed)
- 1 cup cooked shredded chicken breast
- ½ cup feta cheese, crumbled
- ¼ cup red onion, finely chopped
- ¼ cup fresh parsley, chopped
- ¼ cup olives (green or black), sliced
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper, to taste

Instructions:
1. Cook the whole wheat pasta according to the package directions. Drain and rinse under cold water to cool.
2. In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, bell peppers, chickpeas, chicken, feta cheese, red onion, parsley, and olives.
3. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the pasta salad and toss to combine.
5. Divide into 4 meal prep containers and enjoy!

Nutrition Facts: (per serving) Calories: ~350, Protein: ~25grams, Carbs: ~40grams, Fat: ~15grams

06/05/2025

06/03/2025

It’s officially June ☀️😎and we are excited to host our annual “Ask the Surgeons” support group on Thursday at 5:30pm. 👏🏻We are looking forward to seeing those that can make it! Please come with questions for our bariatric surgeons as they are eager to provide answers!☺️

06/01/2025

It’s 👩🏻‍🍳
I am a pizza lover at heart ❤️ 🍕❤️ so I decided to prepare a healthier version of my favorite guilty pleasure food. 😏 If you’re looking to elevate your pizza game, why not give this cottage cheese pizza a try? This delightful option not only adds a rich, creamy texture but also packs a nutritious punch. Here are some reasons to love cottage cheese pizza and how to make your own!

Why Choose Cottage Cheese?
1. High in Protein: Cottage cheese is a great source of protein, which can make your pizza more filling and satisfying.
2. Lower in Calories: Compared to traditional cheese, cottage cheese has fewer calories, making it a healthier alternative without sacrificing flavor.
3. Versatile Flavor: The mild taste of cottage cheese makes it a perfect base to pair with your favorite toppings.

Recipe:
Total Serving: 4 slices

Ingredients:
- 1 cup of low fat cottage cheese
- 1 cup of flour
- 1 tsp of baking powder
- 1 tsp of salt
- 2 Tbsp of olive olive
- 1/3 cup of pizza sauce
- 1/2 cup of part skim mozzarella cheese, shredded
- 1/4 cup of grated Parmesan cheese
- Topping of your choice- I chose 12 turkey pepperoni slices

Instructions:
- Preheat your oven to 450 degrees
- Prep cottage cheese- blend cottage cheese in a blender until smooth
- Make dough for crust- place blended cottage cheese in a bowl. Mix in the flour, baking powder, and salt until a dough starts to come together. It will start to get slightly crumbly and sticky. Use your hands to make it firm. I actually turned it out on my counter and gave it a few squishes, coating with a bit of extra flour, to make it into a cohesive ball.
- Form the crust- place a sheet of parchment paper on a pizza pan or large baking sheet. Place the dough on the parchment paper and press into a circle that is about 10-12inches in diameter. It is a pretty bready crust, so you want to really press it out into a thinner, wider surface area.
- Prep the crusts- drizzle/rub the top of the crust with olive oil.
- Pre bake- place the crust in the oven and bake for 10 minutes.
- Add toppings- remove pizza crust from the oven. Spread with sauce and top with the two cheeses. Next, add your favorite topping and then bake on the top rack for 5 additional minutes.
- Finish with a boil- finally, broil for 2 minutes until the cheese and crust edges are golden brown.
- Cut and serve- allow to cool for 5 minutes. Cut into 4 slices and enjoy!

Nutrition Facts: (per slice) Calories: ~300, Protein: ~18grams, Carbs: ~30grams, Fat: ~14grams
*recipe adopted by: https://pinchofyum.com/my-new-favorite-pizza-has-a-cottage-cheese-crust