healthy eating Articles

Picnic Ideas!

07/31/2009 | WellnessBariatric & Medical Weight Loss

It’s summer time! It’s a great time to get out and enjoy the weather! When you think of picnics, many people think of fried chicken, potato chips, mayonnaise based salads and desserts. It’s time to change your thinking. Plan to eat healthy this year. Fill up on your veggies! Try cherry tomatoes, bell peppers, cucumbers, and carrots and serve with low fat dressings, salsa, or hummus. Change your thinking on salads! Most salads are full of fat with the regular mayonnaise and dressings.…

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Recipe: EGGcellent Egg Salad

07/29/2009 | WellnessBariatric & Medical Weight Loss

Egg salad is an old standby...and it needs to be jazzed up! This is my favorite way to eat egg salad, on a bed of spinach. While the whole egg is good for us, we've cut the fat in half by using half the yolks and twice the whites! 4 hardboiled eggs, plus 4 hardboiled egg whites 1/4 cup light or fat-free mayonnaise 1 tablespoon yellow mustard 1 1/2 teaspoons dijon mustard 1 teaspoon chopped fresh dill Fresh ground black pepper and salt, to taste Handful fresh spinach leaves (optional) To hard…

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Indiana Farmers’ Markets

07/29/2009 | WellnessBariatric & Medical Weight Loss

"If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” - J.R.R Tolkien When I lived in Georgia, almost everyone had a garden. Even the “city folk” had a small garden patch in their backyard. In the small town that we lived in, there were a dozen or so veggie stands set up around busy intersections as soon as weather permitted. When I moved to Indiana, I began to go to our local farmer’s market for my family’s fresh veggies. There…

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Recipe: Black Bean and Cilantro Quinoa

07/21/2009 | WellnessBariatric & Medical Weight Loss

While it's probably a good idea to stay away from bread products forever, certain whole grains can be beneficial, but only in small amounts! And, make them condiments to your main protein source. Quinoa is a whole grain that is high in fiber and protein, too! A good way to serve it is with three ounces of sliced, grilled chicken on top. Remember: 60-80 grams a day is what you need to succeed! Black Bean and Cilantro Quinoa 1 small onion, chopped 2 cups chicken broth 1 cup quinoa 1 can black beans,…

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Incorporating the Liver Reduction Diet with My Family

06/10/2009 | WellnessBariatric & Medical Weight Loss

How do I do the Liver Reduction Diet with my family? It is just my husband and I. He loves me, and wants to give me everything I say I want, not need, mind you, but want. Talk about sabotage, unintentional but still the same. I have decided since I have a weight issue and, he does not, that we simply cannot talk about food. He cannot live without carbohydrates so in his mind and I cannot live with them! I cook for the week on Sunday evening, and also plan my snacks and everything I plan to eat at…

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Breakfast, Lunch & Dinner Time

06/09/2009 | WellnessBariatric & Medical Weight Loss

Breakfast, lunch and dinner. It doesn’t matter what time of the day, the rules don’t apply anymore. Just because it is breakfast time are we are supposed to consume “breakfast” type foods? What exactly does that mean? Since my Indianapolis weight loss surgery, I find that it doesn’t matter what time of day it is but what I am consuming! My breakfast of champions may be my leftovers from dinner the night before. The main focus is of nutrients for patients who have undergone…

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Recipe: Chicken Mozzarella Casserole

06/09/2009 | WellnessBariatric & Medical Weight Loss

Use my "Lisa's Tomato Sauce" recipe from last week for this dish. You can search all back recipes by typing "recipe" in the search box on the right! CHICKEN MOZZARELLA CASSEROLE 4 baked skinless chicken breasts ( use a cooking spray and brown with some onion in a skillet) 1 bunch green onion I c mozzarella 2% cheese 4 c Lisa’s tomato sauce 1 clove garlic minced Cook chicken and shred or cut in bite size pieces place in 9 x 13 casserole dish, add green onion chopped and minced garlic. Salt…

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Comfort Food, Part I

06/04/2009 | WellnessBariatric & Medical Weight Loss

I remember the days when no matter what mood I was in, food was my friend just waiting to wrap its arms around me like a big fluffy blanket and snuggle. I am 19 months post-op from having gastric bypass surgery and still think about comfort foods! These past few weeks I’ve been on a very emotional roller coaster ride and many of us know that it can become a slippery slope if we aren’t careful. I’m currently taking a few college courses and spending any spare time I have studying,…

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Ways to Use Salsa That You Might Not Have Thought Of

06/03/2009 | WellnessBariatric & Medical Weight Loss

Try these ideas: Use it on top of your cottage cheese Use it as a dip for veggies Use it on top of burgers and meatloaf, or in sloppy joes, and in spaghetti or pizza sauce. Use it on scrambled eggs. Use it on top of grilled chicken, fish or lean beef. Use it in place of ketchup in things like shrimp cocktail. Use it on your wraps. Use it on grilled veggies like zucchini or eggplant. Use it on your spaghetti squash. I love to use salsa on my food in place of fatty salad dressings, mayo, or oil. Other…

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Recipe: Lisa’s Tomato Sauce

06/01/2009 | WellnessBariatric & Medical Weight Loss

I know as the summer comes on full force it is hard to get new and fun recipes that the whole family will enjoy. I try to prepare a few easy meals that my husband can pop in the oven and we all can enjoy without having to eat dinner at 10 p.m. Preparation is the key; as I have said before, always have a few standbys. Pasta sauce is one of those, if you make it ahead and freeze, pulling it out and adding some protein just takes a second. Here is the pasta sauce I keep on hand and an exaple of one…

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