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Food Noise: Why You Can’t Stop Thinking About Food (And What to Do About It)
Written by Sarah Polk, MS, RDN, CSOWM, LD Have you ever felt like food is always on your mind? You’re not hungry, but you’re thinking about what to eat next, planning your meals, or fighting off cravings that won’t quit. That’s food noise—and if you’ve had bariatric surgery, you might notice it comes and goes in […]
Stay Active While Supporting: Exercise Tips for Parents at Your Child’s Sporting Events
Written by Sarah Polk, MS, RDN, CSOWM, LD Balancing family life and your own health goals isn’t always easy, especially for busy parents with kids in sports. But what if you could sneak in some exercise while cheering them on? Check out these simple ways to get moving and stay active, all while watching your […]
Bariatric-Friendly Coffee Order
Do you miss your favorite coffee order from before your bariatric surgery? It can be tricky to figure out what the best coffee choice is for your new lifestyle. Use this guide to help you pick a bariatric-friendly beverage: Any sugar-free syrups = 0 calories Brewed coffee (hot or iced) = 5 calories Café Americano […]
Chocolate Peppermint Protein Shake Recipe
‘Tis the season for peppermint! Are you tired of the same old protein shake flavors? Or maybe you’re craving a seasonal flavor that’s not currently available? Spice up your protein shakes with different additives! Below, I’ve shared a recipe for a peppermint mocha protein shake using chocolate protein powder. You can try this idea with […]
Exercise for the Post-Op Patient
Written by Sarah Polk, MS, RDN, CSOWM, LD Benefits of Exercise After Bariatric Surgery Exercise offers numerous benefits, including weight loss, weight maintenance, muscle growth, bone strength, and improved mood. After bariatric surgery, the main goal is to lose weight, with a focus on fat loss. However, some muscle and bone loss can occur. Incorporating […]
Greek Yogurt Ranch Dip
Love indulging in French onion dip, sour cream and onion dip or ranch? Well, here’s a guilt-free twist for you– a low-fat, high-protein version of these classic dips that lets you enjoy the incredible taste with fewer calories. Ingredients 1 cup plain nonfat Greek yogurt 3⁄4 teaspoon garlic powder 1⁄2 teaspoon onion powder 1⁄2 teaspoon […]
Your Guide to Sheet Pan Recipes
Simplify your cooking, maximize your nutrition! Dive into the quick, family-friendly joy of one-pan meals. With numerous possibilities, we’ll guide you through the essential elements to craft diverse sheet pan recipes, ensuring your mealtime stays exciting. 1. Choose your protein: a. Chicken sausage/breast/thighs b. Salmon c. Tilapia d. Shrimp e. Tofu f. 93% lean beef […]
Salmon Burger Bowl
Ingredients: 4 oz salmon burger patty 1⁄4 head green lettuce 1⁄4 cup red onion (chopped) 1⁄4 cup black beans 1⁄4 avocado 2 tbsp salsa 2 tbsp plain Greek yogurt Instructions: Heat up salmon patty according to directions In a bowl, layer lettuce, red onion, black beans and avocado. When salmon patty is cooked, place on […]
Mindful Eating After Bariatric Surgery: Strategies for Long-Term Success
Written by Sarah Polk, MS, RDN, CSOWM, LD Mindful eating encourages individuals to gain awareness of their eating experiences, and its impact can differ from person to person. The saying, “we operate on your stomach, not your brain,” highlights the challenge of breaking old habits post-surgery. Here are tips to cultivate mindfulness for our transformed […]
Alcohol After Bariatric Surgery
Written by Sarah Polk, MS, RDN, CSOWM, LD After undergoing bariatric surgery, it’s advisable to steer clear of alcohol for the initial six months during the rapid weight loss phase. When considering reintroducing alcohol into your life post-surgery, it’s crucial to make informed choices: Opt for low-sugar beverages to avoid the risk of diarrhea. Choose […]
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