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Education, Tips, Nutrition, and Recipes for Bariatric Surgery and Weight Loss Patients
February 6th, 2023 Recipes
Your favorite Valentine’s dessert turned into a high-protein, lower-calorie dip! This dip is super easy to whip together and has added protein from the cottage cheese and greek yogurt. Choose your... more »
January 16th, 2023 Recipes
Sheet pan meals are a great addition to any weeknight routine. They’re quick, efficient, and make clean-up a breeze. Our recipe combines all of your favorite parts of a classic stir fry but with an... more »
January 15th, 2023 Nutrition
Are you in the process of qualifying, or have you already qualified for bariatric surgery? At either of these points, your surgeon may give you lifestyle guidelines to implement before surgery. Before you have surgery, the surgeon's goals are to... more »
December 15th, 2022 Recipes
Crock pot meals are a great weeknight option in the colder months! These chicken fajitas are packed with protein and veggies and can be used in many different ways. Try them on tortillas, over rice, or... more »
December 7th, 2022 Recipes
If you’re looking for a healthier spin on a classic appetizer for the holidays, look no further! These coconut shrimp are lightly coated in unsweetened coconut and crunchy panko breadcrumbs.... more »
November 30th, 2022 Nutrition
You just had few bites of ice cream because you were at a birthday party and saying no was just not an option this time. About 45 minutes after eating the ice cream, you start to feel dizzy, a bit disorientated, and panic starts to take over your mind and body. Then you begin to sweat profusely and your hair and shirt become completely soaked. Your skin is glistening and sweat is dripping on the floor. During this state of sweaty panic, you feel like you've lost your mind. The state of distress is so severe that you're not sure what to do next: lie down, start pacing, sip some water, or eat something really quick. What could possibly have happened to you? Is this what dumping feels like? Although each person experiences dumping syndrome differently, here are the basics. What is Dumping Syndrome? Dumping syndrome is a group of symptoms that are most likely to develop if you've had surgery to remove all or part of your stomach, or if your stomach has been surgically bypassed to help you... more »
November 21st, 2022 Recipes
Green bean casserole is traditionally heavy and very rich. This year, try switching things up by adding a lighter option to your Thanksgiving table! Fresh green beans and a lighter mushroom gravy make this... more »
October 31st, 2022 Recipes
If you’re starting to experience flavor fatigue with plain protein oatmeal, try spicing it up with different flavors and textures! This apple cinnamon topping with pecans adds extra crunch as well... more »
October 18th, 2022 Recipes
The whole family will love this fun and healthy Halloween recipe! These delicious stuffed peppers are packed with protein, fiber, and veggies. Best of all, they don’t take long to prepare, so they’re perfect for before or after... more »
October 4th, 2022 Recipes
Adding a little bit of autumn flavor into your protein shake doesn’t have to be difficult! All it takes is a few extra ingredients and you have an easy, healthy option that tastes better than what you can get at a coffee shop!... more »
September 20th, 2022 Recipes
It’s time to celebrate the flavors of fall! This Autumn Apple Salad highlights the season’s best fruit and is packed with superfoods like spinach, walnuts, and garbanzo beans! Making your own dressing is a great way to control sugar content and ingredient quality in your recipes. Looking to make it a meal? Add your favorite protein like chicken, salmon, or... more »
August 24th, 2022 Recipes
Chimichurri is a classic sauce and condiment in Argentina and Uruguay. It’s a versatile sauce that pairs well with mild proteins like seafood chicken or steak! You can also use it as a topping on grilled veggie!... more »
July 26th, 2022 Recipes
Watermelon season is in full swing and there is nothing more refreshing on hot summer days than this crisp and fresh watermelon salad! It's great to keep in the refrigerator for lunch or have with grilled chicken for a quick and easy dinner!... more »
July 12th, 2022 Recipes
In Indian Cuisine, a Lassi is a yogurt-based drink, and Mango is a classic choice! These drinks are creamy and refreshing and with our version, you'll also get an extra boost of protein!... more »
June 30th, 2022 Recipes
It's barbeque season! Turkey is a great lean alternative to beef, just make sure you're looking for extra lean, or 97% lean turkey in the grocery store. Using a lettuce wrap instead of a bun is also a great way to reduce carbs and up your veggie intake for the day.... more »
June 21st, 2022 Recipes
This quick and easy breakfast checks all of the boxes – fast, high protein, low sugar, packed with fresh fruit, and most importantly: so yummy!... more »
June 7th, 2022 Recipes
Have you tried protein nice cream? It's a great high protein alternative to your favorite treat! Try switching up the flavors to put your own spin on things!... more »
June 6th, 2022 Nutrition
It's well known that exercise, whether or not you've had weight loss surgery, leads to a change in body composition. But did you know there are even more beneficial effects of exercise? In the majority of reports on exercising in the bariatric population, a positive effect on anthropometrics, cardiovascular risk factors, and physical fitness was described. Today we will discuss the parameters of a beneficial exercise program, how long it should last, common questions patients ask when starting a new routine, and when to get started for optimal and lasting results. Obesity is a major contributor to a wide variety of diseases, including diabetes, hypertension, dyslipidemia, and obstructive sleep apnea syndrome. The only treatment with a longstanding effect is bariatric surgery, and there is extensive knowledge that exercise helps one gain better physical fitness and quality of life. You were probably told by your bariatric surgeon to start exercising in some capacity before your surgery to... more »
June 6th, 2022 Nutrition
When we think of bacteria, we usually associate these microorganisms with germs that make us sick. We don't immediately think of probiotics, a type of bacteria that can support our health instead of making us sick. Probiotics are specific strains of bacteria that are healthy and important for our bodies. We all host billions of probiotic bacteria in our digestive system (and even on our skin) that play very important roles in human health. But what in particular makes probiotics beneficial after bariatric surgery? Why Probiotics Are Important To begin, we must understand what probiotics do in our bodies. Probiotics, also known as "good bacteria" exist in balance with "bad bacteria." This balance is very important; if there aren't enough of the good guys, the bad bacteria can take over and spread through the digestive system. Other benefits of probiotics include:1 Preventing and treating diarrhea Improving mental health Lowering LDL cholesterol Relieving allergies and eczema Helping with... more »
May 5th, 2022 Recipes
May 10th is National Shrimp Day! What better way to Celebrate this fun day than with grilled shrimp lettuce wraps! Shrimp is a great source of protein and is also high in Vitamin B12, zinc, copper, and omega-3s.... more »
April 19th, 2022 Recipes
It’s National Garlic Day and there’s no better way to highlight garlic than to make Garlic Confit! The garlic is cooked low and slow until it becomes soft and spreadable. You can use it on vegetables, in mashed potatoes, or as a lighter substitute on garlic... more »
April 5th, 2022 Recipes
Happy National Burrito Day! We took our spin on a bariatric-friendly burrito bowl that can be customized to fit your macro needs!... more »
March 15th, 2022 Recipes
If you’re looking to lighten up your St. Paddy’s day menu, this sauteed cabbage is a great addition! It’s very easy to prepare and is great for... more »
March 15th, 2022 Recipes
Traditional Irish Cream coffee is made with Irish Whiskey, but after surgery, that might not be an option for you! Our spin on Irish cream coffee makes sure you get all of the rich flavor of Irish coffee, minus the alcohol, and with the added protein bonus!... more »
March 6th, 2022 Recipes
Shepherd’s Pie is a classic dish in Ireland and screams cozy, comfort food. Traditional recipes generally call for lamb/beef, a decadent gravy, and rich mashed potatoes. Our recipe is a little different and lighter but still keeps all of the warm and cozy flavors you love! Lighter... more »
February 25th, 2022 Recipes
Chocolate covered strawberries aren't just for February! This shake is the perfect combination of both flavors and is a great wait to change up your daily protein shake!... more »
February 1st, 2022 Nutrition
You have been prepping for the big day for months-maybe even years. Now that surgery has occurred, it's time to begin your post-op diet and the rest of your life! The purpose of a regimented post-op diet is to allow your stomach to heal post-surgery. We want you to have zero post-op complications and feel your best. The bariatric diet after surgery is also about getting your body used to eating smaller portions, which will be your new way of life. Post-op diet protocols can vary from program to program. We urge you to follow the diet given to you by your healthcare professionals. Typical post-op diets can transition through 5 stages: clear liquids, full liquids, purees, soft solids, and solids. It is important you follow these stages as directed and give time to each stage as you transition to solids. As you progress through stages, remember to take your time when eating and to chew foods thoroughly. At each stage of your post-op diet, it is important to keep hydrated. However, since your... more »
January 28th, 2022 Recipes
A Low-carb addition to your taco Tuesday line up. This recipe is a great weeknight meal and comes together really quickly! The best part is – you only need one large skillet to... more »
January 28th, 2022 Recipes
Starting fresh with new goals this year? This salad is a great addition into your weekly recipes! Its hearty and filling and packed with fiber, vitamins and minerals, and flavor!... more »
January 28th, 2022 Recipes
Moroccan food is known for being bright and flavorful with different spices, textures, and Mediterranean ingredients. If you’re looking to try a little bit of their culture these meatballs are the perfect start! They’re quick to make for an easy weeknight dinner and the leftovers are even... more »
January 17th, 2022 Nutrition
Obesity is not an issue that only affects adults. According to the most recent National Health and Nutrition Examination Survey (NHANES), the prevalence of obesity among US children and adolescents was 18.5% in 2015-2016.1 This is only a snapshot of the epidemic. 80% of adolescents aged 10 to 14 years will remain obese into their adult years.1 Similar to treating obesity in adults, there are many different treatment options for adolescents, including bariatric surgery. Adolescents only become eligible for weight loss surgery once they have reached physical maturity (age 14 for girls and age 15 for boys).2 There is substantial controversy over whether patients under the age of 18 should be allowed to have a bariatric surgery; however, surgery is only an option when other options have failed and the risks of obesity outweigh the risks of surgery. According to the ASMBS, adolescent obesity can lead to type 2 diabetes, obstructive sleep apnea, non-alcoholic fatty liver disease, pseudotumor... more »
January 1st, 2022 Recipes
After your surgery, your doctor likely told you to avoid alcohol because it can cause complications. But that doesn’t mean you can’t still have a fun mocktail at party’s this year! This drink combines all of your favorite holiday flavors into one! Want to add some extra vitamins too? Add Celebrate Essential 3 in 1 into a shaker with your cocktail to... more »
January 1st, 2022 Nutrition
When considering bariatric surgery, one may wonder if they meet the requirements. There are several different things to consider when it comes to undergoing a bariatric procedure. And remember, having surgery isn’t the "easy way out." While having a bariatric procedure is the most helpful tool to lose weight, it is still just a tool. Every successful patient still puts in the effort to eat right, exercise, follow up with their surgeon, take their vitamins, and attend support groups to maintain weight loss. Clinical guidelines are updated every few years to keep clinicians up to date on the best bariatric practices. Included is an explanation regarding who is a candidate for bariatric surgery. If an insurance has bariatric coverage, they develop their own criteria on what must be met to receive coverage. Your physician's office will most likely be able to give you details on your personal insurance, but it is always helpful to call and get the criteria yourself. That said, patients... more »
December 31st, 2021 Recipes
Coming up with appetizer ideas is always a struggle... But we’ve got you covered! These cucumber bites are perfect for your next holiday party! Don’t like smoked salmon? No problem – top your bites with sliced cherry tomatoes or a small piece of crispy... more »
December 15th, 2021 Nutrition
In the initial phases of bariatric surgery post-operative care, protein shakes are commonly used to help patients reach their protein goals. As time goes on and patients can eat more solid foods, the use of protein shakes tends to decrease for most. While this is okay, it’s also okay to continue using protein shakes daily to hit your protein goals. How can you best use protein supplements on a long-term basis after you have completed your bariatric weight-loss surgery? Why is Protein Important Long-Term After Bariatric Surgery? Protein is important long-term to help ensure fullness and satiety, and aids in maintaining fat-free mass (muscle mass) while losing fat mass or maintaining your fat mass loss. One study by Lopes Gomes, et al. found whey protein supplementation helped post-RNYGB patients lose more fat-mass, with no change in fat-free mass, compared to the intervention group that did not supplement with whey protein.1 How Much Protein Do You Need? According to the 2019... more »
December 4th, 2021 Recipes
If you’re not from Ohio, you may know these cookies as “chocolate peanut butter balls” but here they’re only known as Buckeyes! They’re a holiday tradition, but this recipe has been altered just slightly to meet the needs of our patients – Give them a try on... more »
December 3rd, 2021 Recipes
Looking to put a wintery spin on your protein shake? This shake is the perfect winter treat! The perfect combination of chocolate and frosty mint – this shake is bound to be your new favorite!... more »
December 1st, 2021 Nutrition
Intermittent fasting (IF) has quickly become one of the world’s most welcomed approaches to weight loss, overall health, and simplifying life. Studies have shown it can have powerful effects on your body and brain, and it may even help you live longer (1,2). Some find following an IF regimen easier than a traditional calorie-restriction approach (3). IF's concept seems to be divisive, so it's important for us to take a closer look at the research and define the good, bad, and unknown, including whether it's a practice that should be recommended to weight loss surgery patients. What is Intermittent Fasting (IF)? IF is defined as an eating pattern that cycles between periods of fasting and eating. Typically, the types of food eaten are not specified; rather, the eating time is specified. Two common intermittent fasting methods are daily 16-hour fasts and fasting for 24 hours, twice per week (3). Fasting for a certain number of hours each day (or eating just one meal a couple days a week)... more »
November 24th, 2021 Recipes
Only having a small group of people for thanksgiving? A whole turkey may seem daunting and complicated. Making a smaller portion of turkey is a great option! This recipe utilizes a boneless turkey breast with loads of fresh herbs, garlic, and a little spice! Prep time: 30... more »
November 22nd, 2021 Recipes
Wild rice stuffing is a high fiber spin on a thanksgiving classic. It’s loaded with fresh veggies and packed with flavor. This recipe is sure to be a hit at your Thanksgiving Dinner! Prep time: 20... more »
November 15th, 2021 Recipes
A classic combination to combat your midday hunger! These Chocolate peanut butter snack bars are packed with protein and fiber to keep you full and focused throughout your day! Prep time: 15... more »
November 15th, 2021 Recipes
Short on time and need a great snack to take with you on the go? These Salted Caramel Bliss Balls are the perfect snack time treat! With only a few ingredients these are easy to make and most importantly, taste great! A drizzle of melted dark chocolate over the top adds the finishing touch! Prep time: 15... more »
November 15th, 2021 Nutrition
Protein is essential for a healthy body. It feeds our organs, supports bodily functions, keeps us full, and builds muscle. To consume enough protein, many of us turn to protein supplements. With protein shakes/powders saturating the market, how do we know what to choose? Which brand is best? Which form of protein is best? There's whey protein, soy protein, egg protein, pea protein, and more! Let's look at how to tell what are the highest-quality protein powders from others and make the best choice. The first thing to consider when choosing a protein supplement is what type of protein the product is made from, which can be overwhelming. Whey protein concentrate is one of the most available sources of protein. It contains all nine essential amino acids, which makes it a complete form. Additionally, it breaks down quickly and easily for digestion. Whey protein isolate is considered high quality. It's a purer product, less processed, and is lactose-free, which makes it a better option for more... more »
November 1st, 2021 Nutrition
What is the difference between dietary supplements and pharmaceutical drugs? Both come as pills, capsules, liquids, and more. Both are taken for health purposes. Because both go into our bodies, one would think they would be regulated the same, but this is not so. One significant way they differ is in their regulation by the Federal Drug Administration (FDA). According to the FDA, dietary supplements include products like "vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet."1 They can be taken for a number of reasons specific to the dietary ingredient included in the product, but the most common objective is to replace any gaps in nutrition in the diet or to optimize wellness. All dietary supplements should be discussed with your doctor due to the risk of drug-nutrient interactions and potential adverse effects. A healthy dose of caution is warranted with supplements, but that’s not to say there is no... more »
October 29th, 2021 Recipes
Make a tasty treat for the scariest of holidays! This Halloween, let your spooky spirit show in the kitchen. With only a few ingredients, we’re going to make delicious ghosts and mummies. From a base of bananas and Greek yogurt, this recipe is a fun and sweet treat you can enjoy without guilt while pursuing your... more »
October 21st, 2021 Recipes
What’s the best part about the weather cooling down? Soup of course! Celebrate recipes are all about combining great flavor with healthy dishes. With the right ingredients, anyone can make healthy meals packed with both flavor and nutrition. In this recipe, evoke beautiful flavors and fuel your life with healthy and delicious Chicken Tortilla Soup! Prep... more »
October 15th, 2021 Nutrition
Pre-Operative Period Vitamin D is integral in maintaining normal calcium levels by aiding in absorption. Individuals who are obese have greater fat mass, so more vitamin D is required to maintain normal concentrations, due to the fact that vitamin D is segregated in adipose cells1. Peterson et al. noted a deficiency rate of 71.4% out of 58 patients studied, with the majority of deficiency presenting in minority races. Melanin concentrations in the skin present as a risk factor for vitamin D deficiency, with increased concentrations providing a greater risk due to the fact that melanin inhibits vitamin D synthesis1. Another study showed 89.7% of patients had 25-OH-D levels below 76.0 nmol/l, 61.2% below 50.0 nmol/l, and 25.4% below 25nmol/l. As BMI increased across the study population, the rate of vitamin D deficiencies also increased2. Post-Operative Period There is evidence that suggests weight loss procedures can cause a negative effect on bone mineral density, accelerate bone loss, and increase... more »
October 7th, 2021 Recipes
If you’re looking for your coffee shop favorite but with a lot less calories, and a lot more protein – Look no further than our new favorite Pumpkin Spice... more »
October 5th, 2021 Recipes
Squash is another fall classic that we can’t get enough of! It’s mild flavor makes it endlessly versatile and its packed with nutrients, is low-carb, and is very filling! You can even try switching up the flavors in the filling to put your own twist on the... more »
October 4th, 2021 Recipes
It is officially apple season! If you're looking for a quick, easy, and healthier apple recipe to add to your Autumn recipe collection, look no further than this flavorful and cozy recipe!... more »
October 1st, 2021 Nutrition
Any surgery brings risk and potential complications. Bariatric surgery is no different, and complications include but are not limited to dumping syndrome, hernias, ulcers, bowel obstructions, and gallstones. There is a hidden complication that hasn't received much press or even research, yet still exists: dental problems and oral health issues after bariatric surgery. Little is known about oral health concerns post-WLS; first, let's look at the research that has piqued many patients and professionals' interest. What we know: The current literature is quite limited concerning dental manifestations after bariatric surgery. It has been found there is an increase of dental erosion, increased dental caries, and increased dental hypersensitivity post-operatively. Dental erosion is defined as the irreversible loss of dental hard tissues by a chemical process without bacterial involvement. The acid in the foods and drinks we consume as well as gastric acids from vomiting and reflux can lead to... more »
September 15th, 2021 Nutrition
Pre-Operative Deficiency Thiamin plays an important role in energy metabolism (through the metabolism of glucose) and cell functioning in the body; it's essential for tissues and organs to function properly. A thiamin deficiency can lead to cardiac and neurological abnormalities1. Thiamin is not stored in large quantities in the body. The half-life of thiamin is only a few weeks, so dietary and supplemental intake is imperative. Food sources that contain thiamin are whole grains, meats and seafood, and fortified foods, such as breads and cereals; for some foods, many patients are not able to obtain them within their financial constraints. In a study by Flancbaum et al, preoperative deficiency rates for thiamin are noted to be 29%, with Hispanic and African American patients having higher prevalence of thiamin deficiency (47.2% and 31%)2. Likewise, another study conducted on over 300 patients in the pre-operative phase for bariatric surgery found forty-seven (15.5%) of the study participants to have... more »
September 1st, 2021 Nutrition
Bariatric surgery is a life-saving procedure, from which you will lose weight, reduce your co-morbidities, and look and feel better. But in order to be successful long-term, you will have to change your diet. It sounds easy enough, but is it? Change is difficult, especially for those who have spent much of their lives without a healthy relationship with food. Having goals and a plan in place is essential to managing this change. Roux-en-Y Gastric Bypass (RYGB), Sleeve Gastrectomy (SG), and Biliopancreatic Diversion with Duodenal Switch (BPD/DS) surgeries alter how the stomach handles food, creating restriction, malabsorption, or both, which means you will ingest less calories over time. After surgery, you will be given a post-surgery meal plan, and you will slowly increase your food intake as you progress through the various diet stages. Because the stomach is now smaller, it will take less calories for you to feel full. However, there is still a lot of confusion around post-op eating... more »
August 25th, 2021 Recipes
Prepping your lunch for the week is a great way to stay on track with your nutrition goals and helps to save time and money throughout the week! Eating the same thing every day for lunch might seem a little boring, but when it's a flavor packed, fun recipe like these shrimp taco bowls you'll look forward to your lunch every day! Prep... more »
August 15th, 2021 Nutrition
Studies have shown being overweight is a major risk factor in developing type 2 diabetes. Roughly 30 percent of overweight people have diabetes, and 85 percent of diabetics are overweight. (1) Looking at these numbers, your first question might be: how do we lower our risk of diabetes? Well, the first strategy is weight loss. This is where bariatric surgery can come into play in the treatment, and even resolution, of type 2 diabetes. How can bariatric surgery resolve, manage, or treat type 2 diabetes? The quick answer would be weight loss. After bariatric surgery, patients lose more weight, faster than with traditional methods. Typically, patients lose about 25% of their weight after bariatric surgery. This weight loss helps us obtain better glucose control and decreases insulin resistance. In addition, when we look at patients with type 2 diabetes, 87% achieve at least better glucose control and need fewer antidiabetic medications, and an average of 78% achieve normal glycemic control... more »
August 1st, 2021 Nutrition
Why it's Important Our bodies are made of about 50-70% water! At least half of our body weight is water, so it's no wonder our bodies need it to function properly. Proper hydration helps support joint health, rids waste from the body, supports the elasticity in your skin, promotes cardiovascular health, boosts energy, and supports satiety (which can help with weight loss). Overall, when your body is hydrated, you will feel the difference! After bariatric surgery, drinking enough fluid can be challenging, due to decreased stomach size, adverse taste changes, and time constraints (you cannot eat and drink at the same time). This puts patients at a greater risk for dehydration. Dehydration is one of the most impactful complications after bariatric surgery and one of the leading reasons patients visit the emergency department and/or are readmitted within the first three months after surgery.1 A study looking at behaviors before and after Roux-en-Y gastric bypass (RNYGB) and sleeve gastrectomy... more »
July 21st, 2021 Recipes
Flank steak is not actually a steak at all! It's cut from the belly of the cow so it's not only an extremely lean cut of meat, but it's also really flavorful! Combined with a classic Argentinean Chimichurri sauce this meal is great for a quick week night meal, or can be dressed up for special occasions! To make sure your steak turns out perfectly - be sure to cut the steak against the grain!... more »
July 15th, 2021 Nutrition
Obesity continues to be a major challenge, nationally and globally. However, the prevalence of obesity in the United States is higher than in any other country1 Obesity brings with it several risk factors, including type II diabetes, cardiovascular disease, obstructive sleep apnea, PCOS, chronic kidney disease, nonalcoholic fatty liver disease (NAFLD), and many more. That said, co-morbid conditions and even the rate of mortality can be decreased with minimal to moderate weight loss. On an even brighter note, with most co-morbid conditions, the greater the weight loss, the greater the improvement! Let's take a moment to look at a few co-morbid conditions and show that even a little bit of weight loss can make improvements. When it comes to everyone's weight loss journey, seeing and celebrating the non-scale victories are just as important. Weight Loss Effects on Type II Diabetes Losing weight can help prevent and improve type II diabetes. Even a modest, 6.7% weight reduction has been shown in... more »
July 8th, 2021 Recipes
This teriyaki sauce is so simple and flavorful to make you'll never want to buy it from the store again! It lasts up to 3 weeks in the fridge and can be eaten on chicken, salmon, pork, or used in a veggie stir fry! The sauce paired with these chicken and pineapple kebabs is a match made in heaven.... more »
July 1st, 2021 Nutrition
Why do many bariatric patients need to watch for vitamin B12 deficiency either before or after bariatric surgery? Chances are you already know bariatric patients need higher doses of certain vitamins after surgery. Changes to the digestive system after surgery that limit calories also limit vitamins and minerals from being absorbed. What are these changes, and how common is this issue? For vitamin B-12 specifically, there are a couple factors that contribute to the importance of getting enough from your post-op vitamin regimen. What is Vitamin-B-12 and Its Role B-12 is a water-soluble vitamin naturally found in most animal products, such as meat, dairy, and eggs. It's also found in fortified foods like bread and cereal. B-12 is required for forming red blood cells, neurological health, and DNA synthesis. Deficiency can cause: Megaloblastic anemia Fatigue Neurological issues Numbness Tingling of hands and feet Impaired balance Memory loss Despite most adults getting plenty of B-12 from... more »
June 24th, 2021 Recipes
It's strawberry season! Whether you're growing strawberries in your yard, or just grabbing them from the store, right now they are at their sweetest and most nutritious. These strawberry oatmeal bars are low in added sugar but packed with flavor! They're a great dessert to bring to cookouts or road trips because they travel really well!... more »
June 15th, 2021 Nutrition
You just had bariatric surgery and are home from the hospital - now what? Before surgery and as you were getting discharged, you were given detailed instructions on what to do for your diet until you are seen in your bariatric surgeon's office again. However, many patients find themselves overwhelmed with information and still unsure where to start on their bariatric diet after surgery. Now is the time that all the practiced behaviors of eating slow, taking small sips, staying hydrated, and focusing on protein become real. Hydration One of the most important things after any surgery is hydration. Dehydration can happen very easily after surgery for several reasons. One-third of all post-op emergency room visits are related to dehydration1. The ASMBS recommends that patients consume enough fluids throughout the day to maintain adequate hydration (at least 1.5L per day2). Throughout your entire post-op experience, make sure you are taking small sips of fluids all day. You can even play... more »
June 11th, 2021 Recipes
Mint Chocolate is a classic flavor combo that is equally satisfying and refreshing! This shake is great for a festive winter treat or a refreshing drink on a hot summer day!... more »
June 11th, 2021 Recipes
Looking for something to replace your favorite coffee shop drink? This iced mocha will be your saving grace! Rich Chocolate flavor pairs perfectly with the intensity of the decaf coffee. And making this in the morning will save you the hassle of stopping on your morning commute!... more »
June 11th, 2021 Recipes
Pina Colada's scream summertime! They are the best combination of sweet coconut, tangy pineapple, and refreshing lime! This protein shake delivers on tropical flavor and is a great addition to any hot summer day.... more »
June 11th, 2021 Recipes
This shake combines everything you love about peanut butter cookies and snickerdoodles into one creamy protein shake! With a little added peanut butter flavor this shake will definitely take you back to your childhood!... more »
June 11th, 2021 Recipes
This bright and citrusy protein shake is very reminiscent of a drink you'd get poolside at a beach resort or even a baseball game. It is cool, refreshing, and perfect to curb any sweet craving over the hot summer months.... more »
June 1st, 2021 Nutrition
Before and after bariatric surgery, there are possible complications you should be aware of - one of which is dumping syndrome. Symptoms of Dumping Syndrome Dumping syndrome can range in symptoms and is most common in patients with gastric bypass. It has been found to occur in 10-75% of gastric bypass patients, as well as in 33% of gastric sleeve patients2. The cause of dumping syndrome tends to be a self-inflicted complication. When high-sugar foods are consumed, they tend to bypass the stomach undigested, which causes a reaction in your small intestines, drawing in water. This fluid shift is what is known to cause the first stage of dumping, also known as early dumping1. Early dumping syndrome typically occurs within the first hour after food consumption. Symptoms of this stage can range from diarrhea, nausea, abdominal cramping, and high heart rate2. It is important to note you may not experience all these symptoms. Just having one of them is typically uncomfortable enough to make one... more »
May 31st, 2021 Recipes
Need a quick and easy make-ahead breakfast option for the week? This casserole will be your new best friend! It's loaded with veggies and protein and is easy to throw together on a Sunday evening, then store in the fridge for the rest of the week! Going to a brunch or potluck? This recipe is also great because it feeds a crowd!... more »
May 24th, 2021 Recipes
Breakfast always seems to be a challenge, especially if you're trying to get out the door ASAP! This baked oatmeal recipe can be prepped on the weekend, cut, and stored in the fridge for an easy grab-and-go breakfast. They're packed with fiber and protein to keep you full and focused until lunch!... more »
May 24th, 2021 Recipes
Looking to add some new and different flavor into your life? This Thai red curry Chicken and Vegetables is a great place to start.... more »
May 24th, 2021 Recipes
Cold winter evenings call for warm and cozy recipes! But just because food is warm and cozy doesn't mean it has to be overly rich and heavy! This minestrone soup is packed with protein, veggies, and whole grains and is a great addition to your winter recipe rotation!... more »
May 24th, 2021 Recipes
Want to switch up your game day snacks? Swap out your regular buffalo chicken wings for these cauliflower bites and you won't miss the chicken or the extra calories!... more »
May 24th, 2021 Recipes
Need a quick and easy weeknight meal? This chicken is a perfect healthy option! A great recipe for spring and summer - the fresh bruschetta mixture pairs perfectly with bubbly cheese and chicken. Just add a side salad or veggie to complete your meal!... more »
May 24th, 2021 Recipes
Do you like to end your day with something sweet? Try this double chocolate protein brownie recipe for your next sweet treat! Forget regular boxed brownies; with the power of Celebrate Rebuild and Celebrate ReNew, this recipe packs 8 grams of protein and only 178 calories into each square! These brownies are perfect for adding protein to your diet and taming your sweet tooth!... more »
May 15th, 2021 Nutrition
Since fiber plays a vital role in metabolism, its important to understand the types of fiber, it's characteristics, and where to get good sources of fiber for a high-fiber diet. It helps regulate blood glucose levels, may help lower risk of heart disease, aids in weight management, can suppress hunger, and promotes bowel regularity. The American Heart Association recommends daily fiber intake of 25-30 grams each day. The 2015-2020 Dietary Guidelines recommend 14 grams of fiber per every 1,000 calories consumed. There are two main types of fiber: soluble and insoluble. Types of Fiber Soluble fiber increases the presence of water in bowels and turns to gel during digestion to slow the digestive process, lowering cholesterol levels and increasing absorption of nutrients. Choose this source of fiber if you are experiencing loose stools, alternating diarrhea with constipation, or incomplete stool... more »
May 1st, 2021 Nutrition
When pursuing bariatric surgery, there are many thoughts that can circulate in your head, such as eating after surgery, exercising, and postoperative pain, but one of the biggest concerns is the dreaded pre-op diet. If you were to do a quick internet search on bariatric pre-op diets, you'd see no two are alike. One thing that cannot be stressed enough is that every surgeon and every clinic will have their own pre-op diet. It's important to follow their diet and guidelines, as this is what they have found to be best for their patients. Length of Pre-Op Diet Pre-op diets can range from a few days of a clear liquid diet, full liquids for a few weeks, participating in a program that requires several months of nutrition visits with weight checks, to even following a VLCD (800 calories a day or less). Even though each diet looks different, one of the main purposes of each diet is to reduce the size of your liver. Having an enlarged and fatty liver has been shown to complicate bariatric... more »
April 1st, 2021 Nutrition
Bariatric surgery does not treat food addiction. This statement might be a revelation to some, but it's also the title of a book by Dr. Connie Stapleton, Ph.D. According to Dr. Stapleton, "Food addiction is often undiagnosed and can sabotage even the best efforts to lose weight and keep it off. Food addiction is a disease separate from the disease of obesity. If food addiction is present and untreated, it will overtake efforts to treat the obesity, resulting in ongoing medical comorbidities, hopelessness, and frustration."1 Like food addiction, other eating disorders can be common among bariatric patients. A study that assessed rates of eating disorders among those with a BMI less than 40 found that although women are as much as 3 times more likely than men to suffer from any eating disorder, men and women were equally likely to experience binge eating.2 Binge Eating Disorder What exactly is binge eating disorder? Beyond eating large quantities of food in a short period of time, clinical binge... more »
March 15th, 2021 Nutrition
Protein, protein, protein. Whether you are pre-op, post-op, or somewhere in between, the protein conversation is never-ending. Your protein intake can be met with a variety of foods, but what most commonly comes to mind are animal sources: chicken, beef, pork, fish, etc. However, you can meet your protein goals through a vegetarian diet, if you so choose! A vegetarian diet is one that does not include chicken, fish, beef, or pork but does include other animal byproducts such as cheese and eggs. A vegan diet consists of no animal proteins or animal byproducts. Protein Basics Protein is made up of 20 amino acids, including the 9 essential amino acids. Some of these amino acids are found in lower quantities in vegetarian sources. However, all needs can be met through a diverse vegetarian diet. If you follow a vegetarian diet and only eat beans, you will not get all your essential amino acids. Luckily, most of us don't eat only one food, so this shouldn't be a problem!1 Before we dive into the... more »
March 1st, 2021 Nutrition
Over the Counter (OTC) multivitamin mineral supplements became available in the early 1940s, and people have been taking them ever since. They account for almost 16.67% of all purchases of dietary supplements and 40% of all sales of vitamin and mineral supplements. In the United States in 2018, an estimated $124.8 billion was reported from the sale of dietary supplements. This amount included $42.6 billion for all vitamin and mineral-containing supplements, of which $8.5 billion was spent on multivitamins alone. This article will help you better compare bariatric vitamins vs regular vitamins. Multivitamin Regulation Our bodies need vitamins and minerals daily to function properly, and the absence of these can lead to severe health issues and even death. However, there is no standard or regulatory definition for a multivitamin supplement, and there are no standards for specific nutrients it must contain or at what levels. Therefore, the term can refer to products of widely varied... more »
February 15th, 2021 Nutrition
Hair loss is one of the most common side effects patients experience after bariatric surgery and is usually experienced between 3-6 months following surgery. One study that looked at post-laparoscopic sleeve gastrectomy patients found that 56% of patients experienced hair loss, 46% female and 10% male.1 There are two stages of hair loss after surgery; one is fairly common, while the other may require assessment for nutritional deficiencies. Hair Shedding This most commonly happens in the early post-operative stage. You may notice hair shedding more when you brush your hair, when you shower, or even when simply running your fingers through your hair. This is normal and is caused by telogen effluvium, a disruption in the normal hair cycle triggered by stress and hormone changes your body experiences from rapid weight loss.2 Hair shedding is less commonly associated with protein malnutrition or vitamin/mineral deficiencies, although one study found that patients with higher zinc and iron... more »
February 1st, 2021 Nutrition
The clinical diagnosis of constipation is when a person has difficult bowel movements or passes less than three bowel movements a week.1 As we discuss constipation further, it is important to remember this: pre-surgery, you might have had a bowel movement every day, but changes are occurring, and remembering the clinical diagnosis can be helpful to prevent stress about this common side effect. Constipation is a common side effect patients deal with after bariatric surgery. Constipation can occur in patients who have had any of the four major bariatric surgeries: sleeve gastrectomy, gastric banding, Roux-en-Y gastric bypass, and duodenal switch. The occurrence after bariatric procedures ranges between 7 and 39%. What Causes Constipation Constipation can occur as a result of a number of causes. After surgery, patients consume little solid food and small amounts of fluid; both can cause constipation. Additionally, iron supplementation is needed after surgery, and this and patients' post-op... more »
January 15th, 2021 Nutrition
Balancing cost, convenience, and quality with a bariatric vitamin regimen is one tricky feat. It seems that to get the most of one, we have to sacrifice another. Appealing to this concern, vitamin patches entered the market with a promise to deliver, but are they really effective? Effectiveness of Patches The bottom line is there is not enough research yet to prove they work. In fact, the limited research available has actually shown that patches lead to more vitamin deficiency. In a small study, the vitamin patch group had more deficiencies than the oral supplement group.1 Despite the small study size, the results raise some concern, with 82.35% in the patch group having at least 1 deficiency compared to 40.74% in the pill group.1 Vitamin D deficiency was seen in 81% of patients in patch group versus 36% in the pill group. Lower serum concentrations of vitamin D, B1, and B12 were seen in the patch group.1 To better understand why the results favor oral supplements, let's take a quick refresher... more »
January 1st, 2021 Nutrition
After bariatric surgery, we need vitamins to meet the specific needs of our new GI tracts. This is why it's recommended to take bariatric specific vitamins instead of over-the-counter vitamins. Did you know that not all vitamins are absorbed the same in the body? There are two types of vitamins: water-soluble and fat-soluble. We are going to look specifically at fat-soluble vitamins, why deficiencies occur after bariatric surgery, and what you can do to prevent deficiencies. What are fat-soluble vitamins? Where are they absorbed? Fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed along with dietary fat and are stored in the body's fat tissues, as opposed to water-soluble vitamins that are absorbed in water, any excess is excreted through urine. Fat-soluble vitamins are absorbed in the duodenum - the first part of the small intestine. To note, the duodenum is also the part of the small intestine that is bypassed in the Roux-en-Y Gastric Bypass (RNYGB) and the... more »
December 15th, 2020 Nutrition
Fertility After WLS While obesity is a well-known contributor to female infertility, studies have also shown that weight loss "can restore ovulatory cycles, allowing for spontaneous pregnancy" in obese patients with PCOS.1 Bariatric surgery has been proven to improve menstrual regulation and fertility2, but there are nutritional complications one should consider before becoming pregnant after bariatric surgery. We will dive into the different potential complications and how you can navigate through pregnancy safely after bariatric surgery. Potential Complications Malnutrition and vitamin/mineral deficiencies are high-risk nutritional complications that can impact fetal growth. These complications are due to rapid weight loss and inability to eat large portions of food (adequate nutrients) in the first year after bariatric surgery. It's generally recommended to avoid pregnancy for at least 12-24 months after bariatric surgery to avoid these risks.3 Optimal care for women undergoing bariatric... more »
December 1st, 2020 Nutrition
Before surgery, you may have enjoyed a drink or two after a long day at work or during an evening out with friends. Unfortunately, these habits will have to change after your surgery. So what do you need to know about alcohol consumption after bariatric surgery? There are a few reasons why this change is necessary. The first we will look at is the simplest. If you do drink, you know to never drink on an empty stomach. At the same time, one of the biggest rules after bariatric surgery is that you cannot eat while drinking. This can cause alcohol to be absorbed at an even faster rate. If there is nothing in the stomach to absorb the alcohol, you will feel the effects faster. This post-bariatric surgery guide is here to inform you of the increased effects of alcohol. How Surgery Affects Alcohol Absorption Let's look at the changes to anatomy that occur during surgery and how this affects alcohol sensitivity and absorption. When alcohol enters the stomach of someone with normal gut anatomy,... more »
November 15th, 2020 Nutrition
When trying to lose weight, how many times have you been told to track your food from your registered dietitian, health coach, primary care, bariatric surgeon, etc.? Chances are you have heard this repeated, but who has actually taken the time to do it? Few people enjoy food tracking, but it has been proven to be beneficial in short and long-term weight loss when paired with visits with health professionals. How to Track Your Food Tracking your food can be accomplished several ways. You can download a food tracking application on your phone, get a notebook and simply write down the details of your meals, and you can even print a food diary from several different sources. No matter the way you choose to track your food, it will help you be more mindful with your food choices, more aware of the calories in your foods, and even help you detect food allergies/intolerances. Benefits of Food Tracking A study performed in West Virginia encouraged patients to maintain food and exercise logs by pen... more »
October 14th, 2020 Nutrition
You might workout at the gym and pump iron a few times a week, but your body pumps iron continuously through the bloodstream every day. Iron is needed to make hemoglobin, a part of red blood cells that acts like an Uber driver for carbon dioxide and oxygen. It locates oxygen in the lungs, drives it through the bloodstream, and releases it off in tissues including the skin and muscles. It then picks up the carbon dioxide and drives it back to the lungs where it's exhaled. What is iron deficiency? Iron deficiency after bariatric surgery occurs when the body doesn't absorb enough iron needed to perform daily functions. You might be deficient and not even know because symptoms appear only when iron deficiency has progressed to iron deficiency anemia, a condition in which the body's iron stores are low enough that a sufficient amount of normal red blood cells cannot be made to carry oxygen efficiently throughout the body. Iron deficiency is one of the most common nutritional deficiencies in... more »
October 13th, 2020 Nutrition
What is it? Weight regain is known as one of the most impacting long-term complications post bariatric surgery, though there is currently no clear definition to what exactly weight regain means. A recent poll from the International Bariatric Club, a group of experts in the field of bariatrics, determined that the two most favorable definitions of weight regain are regaining weight to achieve a BMI above 35", and/or "an increase in weight of above 10 kg (22 lbs.) from the patients lowest post-operative weight", respectively. No matter your definition, if you are a post bariatric surgery patient who is experiencing weight regain there is no denying it is frustrating, and can sometimes lead to feelings of defeat, anger, or even depression. Why does it happen? It is nearly impossible to pinpoint exactly what causes weight regain. Mechanisms behind weight regain stem from lifestyle, mental health, hormonal changes, surgical factors, or combinations of any of the previous mentioned.2 Behavioral... more »
February 5th, 2020 Nutrition
As Celebrate does with all our bariatric vitamins, we put much thought and consideration into our formulation and are never done looking at ways to improve our products for bariatric patients. We defer to the research and the vast knowledge we gain from working with many of the top-notch bariatric programs across the nation. Some basic information on vitamin B-12 deficiency is outlined below: Pre-op vitamin B12 deficiencies occur in 5-29% of bariatric patients. Post-op vitamin B12 deficiencies occur in 37-70% of bariatric patients. Lab tests for vitamin B12 are not the most reliable. More reliable tests (i.e. homocysteine and methylmalonic acid) are often expensive and not routinely performed by most bariatric programs due to the cost of these tests. Deficiencies of vitamin B12 may not appear for 5+ years after bariatric surgery. Most bariatric patients prefer to simplify their vitamin routine so increasing the vitamin B12 dosage helps reduce the number of supplements most patients have... more »
February 1st, 2020 Nutrition
Patients who choose to have bariatric surgery have an increased risk of developing certain vitamin and mineral deficiencies, including calcium. Calcium's Role Calcium is an essential element for human life. It is the most abundant mineral in the human body and 99% of your body's calcium is found in your teeth and bones. The remaining 1% of calcium in the body is found in blood, nerve cells, and body tissue. In addition to the commonly known role calcium plays in healthy teeth and bones, it is also essential for growth, maintenance, and reproduction. It also plays a role in blood clotting, muscle contraction, hormone secretion, and the expansion and contraction of your blood vessels. Not getting enough calcium can contribute to poor bone health and other long-term consequences. It is important to note that the body tightly regulates serum calcium. Serum levels of calcium do not change in regards to dietary intake of calcium. This means the body uses bone as a reservoir for and as a source of... more »
January 30th, 2020 Nutrition
Many patients report food intolerances, especially during the period of time immediately following surgery once you're allowed to progress to normal eating. Some foods may not sit well and cause an uncomfortable feeling or even discomfort for a while. What should you expect if you're a pre-op or early post-op patient? What are considered normal food intolerances and are there other causes of food intolerances? Common Food Intolerances A few foods that are commonly not tolerated well after bariatric surgery may include, but are not limited to, pasta, breads, rice, beef, chicken, pork, eggs, stringy vegetables, fruit with membranes, foods with seeds, and cow's milk (or other dairy foods with lactose). However, with this in mind, every patient is different with what they can and cannot tolerate. Also remember that each day may be different. One day you may be able to tolerate a food that you may not be able to tolerate a few days later. Another thing to keep in mind is that some patients... more »
August 8th, 2019 Nutrition
Many bariatric (surgical and non-surgical) patients choose protein supplements to achieve their daily recommended protein intake, but what is the difference between a meal replacement and a protein supplement? Is one better than the other, especially for bariatric surgery patients? What is a Meal Replacement? The term "meal replacement" is not defined by the Food and Drug Administration (FDA), but generally refers to a calorie-controlled, pre-packaged product in the form of a bar or a beverage (ready-to-drink or powder) that is used to replace a meal. Meal replacements usually provide around 200-250 calories per serving (although some may be as high as 400 calories per serving) and are fortified with more than 20 vitamins and minerals (at a "good" or "excellent source" level), healthy carbs (including fiber), and healthy fats. The inclusion of fiber, in particular, is thought to decrease the incidence of low blood sugar, low blood pressure, constipation and/or diarrhea. The inclusion of... more »
April 30th, 2019 Nutrition
Physical Activity This article does not intend to initiate the debate of exercise versus physical activity terminology. Some individuals call it exercise, but for the purpose of this article we use the terms physical activity and fitness. It is best to not stress over what we are calling it and rather stress the importance of actually doing it, being successful at it, and enjoying it. The goal is to be more active and increase your fitness level. Maybe you have never participated in physical activity before? Maybe you have physical limitations that make certain types of physical activity difficult, if not impossible. There are several benefits related to being physical active and increasing your fitness level, including, but not limited to, stress relief, better sleep, increased overall energy levels, decreased risk of chronic disease, better overall mood, etc. While all of these changes would be considered beneficial, how does someone get past the feeling of not wanting to be physically... more »
April 12th, 2019 Nutrition
What is Important? Is it Just a Bunch of Numbers? As a bariatric surgery patient, you are constantly surrounded by numbers, but what do all of these numbers mean and which ones are important? Below we will review a few common metrics used in bariatric surgery, such as Body Mass Index (BMI), inches, and weight, and discuss their importance. BMI - What is it? What Does it Mean? Body Mass Index (BMI) is a number calculated from an individual's height and weight. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems and/or conditions. You can calculate your BMI multiple ways. You can use a BMI calculator online like one from the National Institute of Health's website (1). The National Institute of Health also has a Body Mass Index Table you can use to determine you BMI as well (2). To use a BMI table, just find the appropriate height (listed in inches [in]) in the left-hand column labeled height. Move... more »
April 11th, 2019 Nutrition
Diet Progression After Bariatric Surgery Many patients have heard that there's a diet progression after bariatric surgery (and possibly before). A lot of patients report being nervous about the liquid diet. But why is there a diet progression? Why do you have to follow different diets? Let's take a look at a brief description of the common diet progressions and why they're recommended. This is the one time we readily use the word "diet" as a diet is a short-term change to your eating pattern. The "diet" that is being recommended long-term; we typically prefer to call a healthy eating plan instead of using the word diet. Examples of Diet Progressions The diet progression allows patients to move through different phases, eventually eating solid foods again. The amount of time in each stage may vary according to each surgeon or dietitian's recommendation as well as each individual patient. Be sure to follow the exact recommendations of your program. Pre-Operative Some surgeons have their... more »
April 6th, 2019 Nutrition
We've all heard that some nausea and vomiting may be common following your bariatric surgery, but there are some things you can do to lessen these side effects. Here we will review some helpful tips to make the transition to life after surgery a little easier for you. Surgery Anesthesia and surgery itself may cause nausea. It's important to remember that this is one of the "normal" side effects of having bariatric surgery. However, we all know there are many things that can contribute to nausea and/or vomiting. Pace of Eating Remember t o eat slowly to reduce nausea and/or vomiting following bariatric surgery (WLS). Some surgeons recommend trying to take 30 minutes to eat your meal. However, we all know this all depends on what you're eating and how far you're out from your surgery. Some patients may even eat with baby silverware to slow down their pace of eating and remind them to eat slower. Chewing Proper chewing helps you slow down when eating. Some programs recommend chewing each bite... more »
August 7th, 2018 Recipes
These tasty tacos are healthy and full of flavor, with just a little kick! It's back to school and everyone could use a little more time, so this meal is a quick and easy solution that's oh-so-delicious!... more »
August 7th, 2018 Recipes
Garlic Parmesan Mashed Fauxtatoes: Rich, creamy, and flavorful, but this small-batch recipe has no potatoes! You'll find tons of flavor and nutrients in this recipe that's just the right size for your post-op holiday needs! Serving... more »
August 7th, 2018 Recipes
Power up for the next day. This is not your traditional chicken salad. Add a little Dijon mustard, edamame, and pepitas and you have yourself a Power Chicken Salad! Serve it on high-fiber crackers or try it on jicama! You'll be ready to go with this quick and easy recipe.... more »
