nutrition Articles

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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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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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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Get that calcium!

06/03/2009 | WellnessBariatric & Medical Weight Loss

Did you know that you could get 94 mg of calcium from one cup of cooked broccoli? There is 158 mg of calcium in one cup of bok choy a Chinese cabbage type vegetable that is wonderful tasting. If you are post-surgical, try one cup of cooked white beans for a whopping 161 mg. Not only are you adding to your calcium and eating foods that are very filling, you are adding great nutritionally foods to your diet.  

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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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Cinco De Mayo Salsa Recipe

05/08/2009 | WellnessBariatric & Medical Weight Loss

I lived in Puerto Rico for several years, and we typically had salsa with our meals several times a week. The prepared salsas are so good, that I usually don’t make fresh salsa or “Salsa Fresca” or “Pico de Gallo” except for special occasions, such as Cinco de Mayo. I don’t make this but a few hours in advance because I like the ingredients to be on firmer side. It gets a bit soggy if this sits in the refrigerator for more than a few hours. The nice thing about…

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Bari Friendly Recipe for Next Year’s Kentucky Derby

05/04/2009 | WellnessBariatric & Medical Weight Loss

Did you watch the Kentucky Derby on Saturday? It is one of my favorite sporting events each year. I love that it is a stakes race for three-year-old thoroughbred horses, staged yearly in Louisville, Kentucky on the first Saturday in May. In addition to the race itself, a number of traditions have played a large role in the Derby atmosphere. Burgoo, typically a thick stew of meat and vegetables is served from iron pots sometimes 10 feet in diameter. Burgoo has long been standard fare at Kentucky political…

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