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Dana White Bariatric Dietitian

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Time for a Costco Run! 🏃‍♀️

So many great Bariatric meal and snack options at Costco!

Which ones are your favorites? Share below!

#wls #wlscommunity #wlseats #vsg #vsgjourney #vsgcommunity #vsgsisters #vsgeats #rny #rnycommunity #gastricbypass #duodenalswitch #bariatricbabes #bariatricdietitian #bariatricsurgeon #costcofinds

Time for a Costco Run! 🏃‍♀️

So many great Bariatric meal and snack options at Costco!

Which ones are your favorites? Share below!

#wls #wlscommunity #wlseats #vsg #vsgjourney #vsgcommunity #vsgsisters #vsgeats #rny #rnycommunity #gastricbypass #duodenalswitch #bariatricbabes #bariatricdietitian #bariatricsurgeon #costcofinds

Stuck in a stall?

Stalls can be a normal part of the journey. Sometimes, your body just needs time to readjust and the scale starts moving again soon (even though it can feel like forever 😝!).

The key is to stay consistent, patient, and determined. ❤️

I start to get more concerned when a stall lasts longer than 3–4 weeks without other signs of progress—like clothes fitting looser or changes in body composition. At that point, it’s time to make some adjustments. I’m here to help!

Here are 3 powerful strategies to help break a longer stall:

1️⃣ Meet your protein + fluid goals.
Protein goals need to increase and evolve over time- especially as portions become larger and as you add more activity, especially strength training.

Hydration impacts energy, hunger, cravings, and even the scale. Being under hydrated might seem minor, but it can absolutely slow your progress.

2️⃣ Find your calorie sweet spot.
You need a calorie deficit for weight loss—but Bariatric surgery can really change the game and many ladies are eating too little for their activity and movement. In this situation, it sounds counterintuitive, but we need to increase calorie goals to get the weight loss moving again.

On the flip side, calories can also be too high. We need to find the right amount of calories for body and lifestyle to keep things moving.

3️⃣ Switch up your exercise routine.
Our bodies adapt quickly. If you’ve been doing the same type of activity for a while, it might be time to challenge your body in new ways.

Add intensity (like inclines or intervals), try new workout classes, or incorporate strength training (if cleared by your surgeon).

Movement that builds muscle is key—for weight loss, breaking stalls, and long-term maintenance too. 👊🏻

‼️ Remember: A stall isn’t failure—it’s feedback. If you need support figuring it all out—I can help.

The next round of the Bariatric Jumpstart program starts Monday (4/14). It’s designed for your first 2 years post-op. We start with a 1:1 video visit to create our game plan. Then there’s weekly Zoom calls, monthly check-ins, and community for support. I’m guiding you the whole way. Comment JUMPSTART below for more info! ✨

Stuck in a stall?

Stalls can be a normal part of the journey. Sometimes, your body just needs time to readjust and the scale starts moving again soon (even though it can feel like forever 😝!).

The key is to stay consistent, patient, and determined. ❤️

I start to get more concerned when a stall lasts longer than 3–4 weeks without other signs of progress—like clothes fitting looser or changes in body composition. At that point, it’s time to make some adjustments. I’m here to help!

Here are 3 powerful strategies to help break a longer stall:

1️⃣ Meet your protein + fluid goals.
Protein goals need to increase and evolve over time- especially as portions become larger and as you add more activity, especially strength training.

Hydration impacts energy, hunger, cravings, and even the scale. Being under hydrated might seem minor, but it can absolutely slow your progress.

2️⃣ Find your calorie sweet spot.
You need a calorie deficit for weight loss—but Bariatric surgery can really change the game and many ladies are eating too little for their activity and movement. In this situation, it sounds counterintuitive, but we need to increase calorie goals to get the weight loss moving again.

On the flip side, calories can also be too high. We need to find the right amount of calories for body and lifestyle to keep things moving.

3️⃣ Switch up your exercise routine.
Our bodies adapt quickly. If you’ve been doing the same type of activity for a while, it might be time to challenge your body in new ways.

Add intensity (like inclines or intervals), try new workout classes, or incorporate strength training (if cleared by your surgeon).

Movement that builds muscle is key—for weight loss, breaking stalls, and long-term maintenance too. 👊🏻

‼️ Remember: A stall isn’t failure—it’s feedback. If you need support figuring it all out—I can help.

The next round of the Bariatric Jumpstart program starts Monday (4/14). It’s designed for your first 2 years post-op. We start with a 1:1 video visit to create our game plan. Then there’s weekly Zoom calls, monthly check-ins, and community for support. I’m guiding you the whole way. Comment JUMPSTART below for more info! ✨

Viral Ground Beef Bowl! 🔥

Have you seen this? You know I had to try it- and let me tell you, it’s GOOD! It’s Bariatric friendly, protein-packed, full of fiber and flavor (plus, a spicy kick 🔥)!

Here’s my Bariatric friendly version:
2 oz lean ground beef (96/4) with taco seasoning!
1/4 cup diced avocado
1/2 cup cottage cheese
1/8 cup diced sweet potatoes
A drizzle (1 teaspoon) of Mike’s Hot Honey for that spicy magic! @mikeshothoney
A drizzle of Yellowbird Blue Gave Sriracha @yellowbirdsauce

Have you tried Mike’s Hot Honey? It’s a chili-infused honey and really packs a spicy punch! Because it’s honey, it contains natural sugar (no sugar added, just naturally occurring). 1 Tablespoon contains 16g sugar, so you might skip it if it’s not aligned with your goals at the moment, or just use less!! I drizzled a teaspoon in the video which contributed about 5g sugar.

🤩If you want to skip the honey altogether, try Yellowbird Blue Agave Sriracha- zero calories, zero sugar, all the flavor (and my personal favorite sauce at the moment)!

Or, do a little of both- lots of options to make this viral beef bowl your own! 🙌🏻

Nutrition Breakdown: 300 calories 12g fat, 24g carb, 5g fiber (19g net carb), and 26g protein.

💡Top Tips!!
Remember, eat most of your protein first. In this case that’s the ground beef and cottage cheese. Then, pause, evaluate and listen for your fullness cues. Only eat what comfortably fits in your stomach pouch. This is how you learn the right portion size for you! ❤️

Who’s making this!?

⭐️ If you’re within your first 2 years post-op, the Bariatric Jumpstart program is designed for YOU. Meet your protein and fluid goals, navigate the first few months and learn what and how to eat. Break stalls, modify your eating plan as you add exercise and strength training. Learn what you need to do to meet your weight loss goal AND keep off. Next group starts 4/14! Comment JUMPSTART below for more info. We can do this together ❤️

#wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #wlsmexico #vsgsisters #rny #wlsjourney #rnycommunity #vsgeats #viral #rnyeats #wlseats #vsglife #gastricbypass #bariatricdietitian #bariatricsurgeon

Viral Ground Beef Bowl! 🔥

Have you seen this? You know I had to try it- and let me tell you, it’s GOOD! It’s Bariatric friendly, protein-packed, full of fiber and flavor (plus, a spicy kick 🔥)!

Here’s my Bariatric friendly version:
2 oz lean ground beef (96/4) with taco seasoning!
1/4 cup diced avocado
1/2 cup cottage cheese
1/8 cup diced sweet potatoes
A drizzle (1 teaspoon) of Mike’s Hot Honey for that spicy magic! @mikeshothoney
A drizzle of Yellowbird Blue Gave Sriracha @yellowbirdsauce

Have you tried Mike’s Hot Honey? It’s a chili-infused honey and really packs a spicy punch! Because it’s honey, it contains natural sugar (no sugar added, just naturally occurring). 1 Tablespoon contains 16g sugar, so you might skip it if it’s not aligned with your goals at the moment, or just use less!! I drizzled a teaspoon in the video which contributed about 5g sugar.

🤩If you want to skip the honey altogether, try Yellowbird Blue Agave Sriracha- zero calories, zero sugar, all the flavor (and my personal favorite sauce at the moment)!

Or, do a little of both- lots of options to make this viral beef bowl your own! 🙌🏻

Nutrition Breakdown: 300 calories 12g fat, 24g carb, 5g fiber (19g net carb), and 26g protein.

💡Top Tips!!
Remember, eat most of your protein first. In this case that’s the ground beef and cottage cheese. Then, pause, evaluate and listen for your fullness cues. Only eat what comfortably fits in your stomach pouch. This is how you learn the right portion size for you! ❤️

Who’s making this!?

⭐️ If you’re within your first 2 years post-op, the Bariatric Jumpstart program is designed for YOU. Meet your protein and fluid goals, navigate the first few months and learn what and how to eat. Break stalls, modify your eating plan as you add exercise and strength training. Learn what you need to do to meet your weight loss goal AND keep off. Next group starts 4/14! Comment JUMPSTART below for more info. We can do this together ❤️

#wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #wlsmexico #vsgsisters #rny #wlsjourney #rnycommunity #vsgeats #viral #rnyeats #wlseats #vsglife #gastricbypass #bariatricdietitian #bariatricsurgeon

Bariatric Friendly Mug Cake!

You have to try this!! 35g protein and 1000% delicious. These ingredients are dietitian-approved! 🙌🏻

Let’s make it!
•1 scoop vanilla protein powder (my fave is @isopurecompany Tahitian Vanilla made with stevia and monkfruit)
•1 Tablespoon coconut flour (I used @bobsredmill )
•1/2 teaspoon baking powder
•1 egg
•1/4 cup + 1 Tablespoon milk
•1/4 teaspoon vanilla extract
•6 drops of @lakanto monkfruit extract drops
•1 teaspoon of mini chocolate chips (I used @enjoylifefoods)

Instructions: Add protein powder, coconut flour, and baking powder to a coffee mug and combine. Then add egg, milk, vanilla extract and monkfruit sweetener drops. Mix together well. Microwave for 30 seconds. Remove and stir well (this helps it cook evenly). Microwave for another 30 seconds. Remove and stir well. Top with mini chocolate chips. Microwave for 20 more seconds. Enjoy!!

Note- you may need to adjust microwave times. Mug cake should be soft, moist, and cakey.

Nutrition: 1 mug cake: 250 calories, 7g fat, 8g carbs (3g fiber), 35g protein.

Who is going to give this a try? It’s soooo good!

Reminder- the next round of the Bariatric Jumpstart program starts 4/14, but hop in now and get the help you need. It’s a 16 week program designed specifically to address the challenges you face in your first 2 years post-op. I will help you to meet your protein goals, optimize for weight loss, break a stall, create meal plans, and push you to make the most of this first 2 years. Let’s get results in this important journey. Comment JUMPSTART below for more info to see if it’s a good fit for you!

#wlscommunity #vsgeats #rnyeats #duodenalswitch #wlseats #highprotein #bariatricsurgery #wlsmexico #vsgsisters #bariatricdietitian #bariatricsurgeon #vsgcommunity #vsgsisters #wlsrecipes #vsgrecipes

Bariatric Friendly Mug Cake!

You have to try this!! 35g protein and 1000% delicious. These ingredients are dietitian-approved! 🙌🏻

Let’s make it!
•1 scoop vanilla protein powder (my fave is @isopurecompany Tahitian Vanilla made with stevia and monkfruit)
•1 Tablespoon coconut flour (I used @bobsredmill )
•1/2 teaspoon baking powder
•1 egg
•1/4 cup + 1 Tablespoon milk
•1/4 teaspoon vanilla extract
•6 drops of @lakanto monkfruit extract drops
•1 teaspoon of mini chocolate chips (I used @enjoylifefoods)

Instructions: Add protein powder, coconut flour, and baking powder to a coffee mug and combine. Then add egg, milk, vanilla extract and monkfruit sweetener drops. Mix together well. Microwave for 30 seconds. Remove and stir well (this helps it cook evenly). Microwave for another 30 seconds. Remove and stir well. Top with mini chocolate chips. Microwave for 20 more seconds. Enjoy!!

Note- you may need to adjust microwave times. Mug cake should be soft, moist, and cakey.

Nutrition: 1 mug cake: 250 calories, 7g fat, 8g carbs (3g fiber), 35g protein.

Who is going to give this a try? It’s soooo good!

Reminder- the next round of the Bariatric Jumpstart program starts 4/14, but hop in now and get the help you need. It’s a 16 week program designed specifically to address the challenges you face in your first 2 years post-op. I will help you to meet your protein goals, optimize for weight loss, break a stall, create meal plans, and push you to make the most of this first 2 years. Let’s get results in this important journey. Comment JUMPSTART below for more info to see if it’s a good fit for you!

#wlscommunity #vsgeats #rnyeats #duodenalswitch #wlseats #highprotein #bariatricsurgery #wlsmexico #vsgsisters #bariatricdietitian #bariatricsurgeon #vsgcommunity #vsgsisters #wlsrecipes #vsgrecipes

What to do when portions increase…

Do you remember that high-restriction feeling immediately after surgery? You could only eat a small amount. It felt freeing- like you had SO MUCH CONTROL✨

But as time goes on, you might have noticed that your portions are larger than they were. This can make you so nervous!! 🥺 You can feel like you failed or stretched out your stomach and that little voice of doubt inside convinces you that you’re never going to lose any more weight. 😩

{SIGH}

I get it, the restriction and pressure in your stomach you felt right after surgery was helpful. It was part of the reason you lost weight in the first few months. But, your journey evolves. Your portions do increase and you haven’t done anything wrong‼️ It’s part of the process.

The solution is NOT to try to eat tiny portions - that’s going to backfire and probably lead you down a road of grazing, hunger, and intense cravings.

Caption continued in comments ⬇️

#wls #wlscommunity #wlsjourney #wlssupport #bariatric #bariatricsurgery #bariatriccommunity #vsg #vsgjourney #vsgcommunity #vsgsupport #rny #gastricbypass #duodenalswitch #preopdiet #wlsmexico #wieiad

What to do when portions increase…

Do you remember that high-restriction feeling immediately after surgery? You could only eat a small amount. It felt freeing- like you had SO MUCH CONTROL✨

But as time goes on, you might have noticed that your portions are larger than they were. This can make you so nervous!! 🥺 You can feel like you failed or stretched out your stomach and that little voice of doubt inside convinces you that you’re never going to lose any more weight. 😩

{SIGH}

I get it, the restriction and pressure in your stomach you felt right after surgery was helpful. It was part of the reason you lost weight in the first few months. But, your journey evolves. Your portions do increase and you haven’t done anything wrong‼️ It’s part of the process.

The solution is NOT to try to eat tiny portions - that’s going to backfire and probably lead you down a road of grazing, hunger, and intense cravings.

Caption continued in comments ⬇️

#wls #wlscommunity #wlsjourney #wlssupport #bariatric #bariatricsurgery #bariatriccommunity #vsg #vsgjourney #vsgcommunity #vsgsupport #rny #gastricbypass #duodenalswitch #preopdiet #wlsmexico #wieiad

Grilled shrimp with Cauli rice! 🔥
…but make it family friendly? You got it!

Embarking on a Bariatric journey doesn’t mean cooking one meal for yourself and something different for the rest of the fam. With a few simple swaps, everyone can enjoy a similar meal together (yes, please!).

In this example, prepare both frozen cauliflower rice and vegetable fried rice. Everyone can choose the base that works for them! Top with grilled shrimp and drizzle with soy sauce or coconut aminos. 😋

With 12g protein, plenty of veggies, and tons of flavor you’ll have this simple meal on repeat 🤗

Is it grilling season at your house yet?!?

BARIATRIC JUMPSTART PROGRAM
Do you need help:
✔️Meeting your protein and fluid goals?
✔️Figuring out what to eat and when?
✔️Understanding your body’s nutritional needs? So many changes in the first 2 years!
✔️Breaking a stall? If you’ve been stuck longer than 3-4 weeks we need to make a change!
✔️Getting back on track and managing hunger and cravings?
✔️Optimizing your nutrition for weight loss?
✔️Building good habits so you can keep it off?

The Bariatric Jumpstart program is for you! 16-weeks of personalized recommendations (nothing cookie cutter over here!), meal planning, support, and education specifically designed for your first 2 years post-op!

We start 4/14, but jump in now at no additional cost and get the help you need! Let’s do this!

DM me or comment JUMPSTART below for more info! We’ve got this!

#wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #wlsmexico #rny #wlsjourney #vsgsisters #preopdiet #rnycommunity #vsgmeals #wlsmeals #vsgeats #wlseats #highprotein

Grilled shrimp with Cauli rice! 🔥
…but make it family friendly? You got it!

Embarking on a Bariatric journey doesn’t mean cooking one meal for yourself and something different for the rest of the fam. With a few simple swaps, everyone can enjoy a similar meal together (yes, please!).

In this example, prepare both frozen cauliflower rice and vegetable fried rice. Everyone can choose the base that works for them! Top with grilled shrimp and drizzle with soy sauce or coconut aminos. 😋

With 12g protein, plenty of veggies, and tons of flavor you’ll have this simple meal on repeat 🤗

Is it grilling season at your house yet?!?

BARIATRIC JUMPSTART PROGRAM
Do you need help:
✔️Meeting your protein and fluid goals?
✔️Figuring out what to eat and when?
✔️Understanding your body’s nutritional needs? So many changes in the first 2 years!
✔️Breaking a stall? If you’ve been stuck longer than 3-4 weeks we need to make a change!
✔️Getting back on track and managing hunger and cravings?
✔️Optimizing your nutrition for weight loss?
✔️Building good habits so you can keep it off?

The Bariatric Jumpstart program is for you! 16-weeks of personalized recommendations (nothing cookie cutter over here!), meal planning, support, and education specifically designed for your first 2 years post-op!

We start 4/14, but jump in now at no additional cost and get the help you need! Let’s do this!

DM me or comment JUMPSTART below for more info! We’ve got this!

#wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #wlsmexico #rny #wlsjourney #vsgsisters #preopdiet #rnycommunity #vsgmeals #wlsmeals #vsgeats #wlseats #highprotein

Update: Next round starts 5/12! Jump in and get the help you need! Comment JUMPSTART below for info on the Bariatric Jumpstart program.

👉🏻If you are within your first 2 years post-op we need to take advantage of this “Honeymoon Phase” when:

✅ Your portions are the smallest they are ever going to be in this journey.

✅ There’s constant change happening and we need to FREQUENTLY adjust calories, protein goals, and eating plan for continued weight loss. Especially if you’ve added more exercise or strength training!

✅ During this period of rapid weight loss it’s critical to preserve as much muscle mass as possible - muscle and lean body mass is our metabolism. This is directly related to nutrition and exercise - let’s optimize both. 💪🏻

✅ You have more control of appetite and cravings- THIS is the time to create strong habits so you can keep this weight off. Lifestyle change starts NOW.

✅ You’re still early in this journey and if you’ve noticed more hunger and cravings or if you’re weight loss has slowed or you’ve hit a plateau, it’s easier to address those things now vs later.

This is what I’ll help you with in the Bariatric Jumpstart program - and we have fun doing it! 😄

If you feel ready to take control of this journey and want to feel good about your plan and direction, comment JUMPSTART below and I’ll send you the details! We start Monday 🙌🏻

#wls #wlscommunity #wlsjourney #wlslife #wlssupport #bariatricsurgery #bariatriccommunity #vsg #vsgsupport #rny #rnysupport #duodenalswitchcommunity #onederland

Update: Next round starts 5/12! Jump in and get the help you need! Comment JUMPSTART below for info on the Bariatric Jumpstart program.

👉🏻If you are within your first 2 years post-op we need to take advantage of this “Honeymoon Phase” when:

✅ Your portions are the smallest they are ever going to be in this journey.

✅ There’s constant change happening and we need to FREQUENTLY adjust calories, protein goals, and eating plan for continued weight loss. Especially if you’ve added more exercise or strength training!

✅ During this period of rapid weight loss it’s critical to preserve as much muscle mass as possible - muscle and lean body mass is our metabolism. This is directly related to nutrition and exercise - let’s optimize both. 💪🏻

✅ You have more control of appetite and cravings- THIS is the time to create strong habits so you can keep this weight off. Lifestyle change starts NOW.

✅ You’re still early in this journey and if you’ve noticed more hunger and cravings or if you’re weight loss has slowed or you’ve hit a plateau, it’s easier to address those things now vs later.

This is what I’ll help you with in the Bariatric Jumpstart program - and we have fun doing it! 😄

If you feel ready to take control of this journey and want to feel good about your plan and direction, comment JUMPSTART below and I’ll send you the details! We start Monday 🙌🏻

#wls #wlscommunity #wlsjourney #wlslife #wlssupport #bariatricsurgery #bariatriccommunity #vsg #vsgsupport #rny #rnysupport #duodenalswitchcommunity #onederland

Tips if you’re sleepy tomorrow 😴

Love the sunlight, but it’s rough to lose an hour of sleep!

In fact, one the best things you can do for yourself and your weight loss journey is get enough sleep! Sleep is KEY in weight loss and health! 🔑 We’re aiming for 7-9 hours per night of quality sleep.

When we spring forward during daylight savings time we can disrupt our sleep patterns. You will feel this come Monday morning!

These things can help:
🍳High protein, low sugar breakfast to stabilize blood sugar and provide fullness and satiety from the start. Aim for 20-30g protein.
☀️View morning sunlight to promote wakefulness and help you sleep better that night.
💧Stay hydrated! When we’re sleep-deprived, under-hydration can make you feel even more tired and can drive up cravings 😫 Keep on sipping to meet your fluid goals (use a straw to help!) and you’ll keep your energy UP and cravings DOWN.

And if you find that you just need that extra cup of coffee, go for it! I’ll be right there with you! ☕️

There’s so much science behind sleep and weight loss. I’ll share more this week!

Did anything here surprise you?

Next round of the Bariatric Jumpstart program starts NEXT Monday- March 17th! It’s 16 weeks of personalized support. We start with a 1:1 video visit to create our initial plan. I can help you meet protein and fluid goals, add variety, reduce hunger and cravings, navigate stalls, help you meet your goal and so much more. Comment JUMPSTART below and I’ll send the details. This journey is too important- don’t struggle, we can do this together ❤️

#wls #wlscommunity #vsg #sleep #vsgcommunity #rny #duodenalswitch #bariatricnutrition #bariatriclife #bariatricsurgery #highprotein

Tips if you’re sleepy tomorrow 😴

Love the sunlight, but it’s rough to lose an hour of sleep!

In fact, one the best things you can do for yourself and your weight loss journey is get enough sleep! Sleep is KEY in weight loss and health! 🔑 We’re aiming for 7-9 hours per night of quality sleep.

When we spring forward during daylight savings time we can disrupt our sleep patterns. You will feel this come Monday morning!

These things can help:
🍳High protein, low sugar breakfast to stabilize blood sugar and provide fullness and satiety from the start. Aim for 20-30g protein.
☀️View morning sunlight to promote wakefulness and help you sleep better that night.
💧Stay hydrated! When we’re sleep-deprived, under-hydration can make you feel even more tired and can drive up cravings 😫 Keep on sipping to meet your fluid goals (use a straw to help!) and you’ll keep your energy UP and cravings DOWN.

And if you find that you just need that extra cup of coffee, go for it! I’ll be right there with you! ☕️

There’s so much science behind sleep and weight loss. I’ll share more this week!

Did anything here surprise you?

Next round of the Bariatric Jumpstart program starts NEXT Monday- March 17th! It’s 16 weeks of personalized support. We start with a 1:1 video visit to create our initial plan. I can help you meet protein and fluid goals, add variety, reduce hunger and cravings, navigate stalls, help you meet your goal and so much more. Comment JUMPSTART below and I’ll send the details. This journey is too important- don’t struggle, we can do this together ❤️

#wls #wlscommunity #vsg #sleep #vsgcommunity #rny #duodenalswitch #bariatricnutrition #bariatriclife #bariatricsurgery #highprotein

Chipotle after Bariatric Surgery? Definitely!! 💃🏼

If your portions are smaller, try the Kid’s Build Your Own Tacos. You get to choose your 3 favorite sides. It comes with 2 tortillas, so set them aside if not aligned with your goals at the moment. It also comes with fruit or chips (I like opting in for fruit) and a drink (for 30 mins after eating, of course 😉).

The protein option is about 2oz = 14g protein.

Choose from:
Chicken
Steak
Beef Barbacoa
Carnitas
Sofritas (plant-based)

And then, get creative and choose your favorite sides! You saw my favorites, which 3 side items would you choose?

Tell me below 👇🏻

#preopvsg #wlscommunity #wlsfam #vsgcommunity #wlsmeals #wlseats #bariatricfood #bariatriclife #vsgjourney #rnygastricbypass #wlseatingout #chipotle

Chipotle after Bariatric Surgery? Definitely!! 💃🏼

If your portions are smaller, try the Kid’s Build Your Own Tacos. You get to choose your 3 favorite sides. It comes with 2 tortillas, so set them aside if not aligned with your goals at the moment. It also comes with fruit or chips (I like opting in for fruit) and a drink (for 30 mins after eating, of course 😉).

The protein option is about 2oz = 14g protein.

Choose from:
Chicken
Steak
Beef Barbacoa
Carnitas
Sofritas (plant-based)

And then, get creative and choose your favorite sides! You saw my favorites, which 3 side items would you choose?

Tell me below 👇🏻

#preopvsg #wlscommunity #wlsfam #vsgcommunity #wlsmeals #wlseats #bariatricfood #bariatriclife #vsgjourney #rnygastricbypass #wlseatingout #chipotle

Bariatric Friendly crackers!

Who doesn’t love crackers? They’re crunchy, delicious, and are a perfect pairing with so many foods! But, in the Bariatric journey, we want to be selective 👀

Crackers can easily turn into a “slider food”- a term used to describe a food that goes down easily and doesn’t fill you up. You might notice that you can eat more than you hoped of foods like pretzels, chips, cookies, and yes, crackers. 😝

The good news is we just need to make a few modifications to make crackers a helpful food option:

1- Look for crackers higher in fiber. The first few ingredients should be things like whole grain, flaxseeds, quinoa, and nuts.

Fiber helps to slow down digestion and keeps you full…and can help to increase GLP-1, a naturally occurring hormone that helps regulate blood sugar levels and promotes feelings of fullness.

2- Always pair crackers with a protein and maybe a fruit or veggie too! Protein is still our first priority after Bariatric surgery! Lots of great ways to include crackers as part of a protein-rich meal or snack!

• @simplemills topped w/ tuna mixed w/ avocado mash (for a touch more fiber!) 🥑
• @flackerscrackers w/ turkey, hummus, and cucumber slices 🥒
• @theorganicpantryco w/ deli ham and Dijon mustard 🙌🏻
• @betterwithbuckwheat_ w/ whipped ricotta and chopped pistachios 😋
• @marysgonecrackers dipped in cottage cheese w/ cracked black pepper 😎
• @parmcrisps - okay, technically NOT a cracker 😅, but feels like one! And you’ll sneak in 14g protein! 🧀

Which crackers are your favorite?!

Within your first 2 years post-op and need more support? I’m enrolling for a March 17th start date into the Bariatric Jumpstart program! 16 weeks of personalized nutrition guidance, expert support, and results. Learn what and how to eat, break through stalls, and build good habits for long-term success. That work starts NOW! Comment NOW below for more information on the Bariatric Jumpstart program. We can do this together! Next group starts 3/17!

#wlscommunity #duodenalswitch #wlsmexico #bariatricsurgery #vsgcommunity #preopdiet #vsgsisters #vsgeats #vsgfood #vsgmeals #rny #rnymeals #crackers #bariatricsurgeon #bariatricdietitian

Bariatric Friendly crackers!

Who doesn’t love crackers? They’re crunchy, delicious, and are a perfect pairing with so many foods! But, in the Bariatric journey, we want to be selective 👀

Crackers can easily turn into a “slider food”- a term used to describe a food that goes down easily and doesn’t fill you up. You might notice that you can eat more than you hoped of foods like pretzels, chips, cookies, and yes, crackers. 😝

The good news is we just need to make a few modifications to make crackers a helpful food option:

1- Look for crackers higher in fiber. The first few ingredients should be things like whole grain, flaxseeds, quinoa, and nuts.

Fiber helps to slow down digestion and keeps you full…and can help to increase GLP-1, a naturally occurring hormone that helps regulate blood sugar levels and promotes feelings of fullness.

2- Always pair crackers with a protein and maybe a fruit or veggie too! Protein is still our first priority after Bariatric surgery! Lots of great ways to include crackers as part of a protein-rich meal or snack!

• @simplemills topped w/ tuna mixed w/ avocado mash (for a touch more fiber!) 🥑
• @flackerscrackers w/ turkey, hummus, and cucumber slices 🥒
• @theorganicpantryco w/ deli ham and Dijon mustard 🙌🏻
• @betterwithbuckwheat_ w/ whipped ricotta and chopped pistachios 😋
• @marysgonecrackers dipped in cottage cheese w/ cracked black pepper 😎
• @parmcrisps - okay, technically NOT a cracker 😅, but feels like one! And you’ll sneak in 14g protein! 🧀

Which crackers are your favorite?!

Within your first 2 years post-op and need more support? I’m enrolling for a March 17th start date into the Bariatric Jumpstart program! 16 weeks of personalized nutrition guidance, expert support, and results. Learn what and how to eat, break through stalls, and build good habits for long-term success. That work starts NOW! Comment NOW below for more information on the Bariatric Jumpstart program. We can do this together! Next group starts 3/17!

#wlscommunity #duodenalswitch #wlsmexico #bariatricsurgery #vsgcommunity #preopdiet #vsgsisters #vsgeats #vsgfood #vsgmeals #rny #rnymeals #crackers #bariatricsurgeon #bariatricdietitian

Wait for it…! 😂

Do you feel like that cactus sometimes🌵? Gosh, for something so simple, like water, it can be the hardest thing ever!

Bariatric surgery really changes the hydration game for so many post-op.
1️⃣ There’s no longer room to drink large amounts all at once.
2️⃣ You can’t eat and drink at the same time, then you have to wait 30 minutes finally sip again. Then you forget to drink when you can 🤦🏻‍♀️.
3️⃣ Plain water might make you feel nauseous, but you also can’t stomach more sweet drinks - even if it is some delicious sounding skinny syrup!

<SIGH>

You’re not alone!

First, this all gets better with time. But, you still have to keep fluids on your radar!

A few tips
✅ Keep your water bottle with you at ALL times. At your desk, in the car, on a walk, at the gym, in Target or Home Depot! Everywhere! Because if you don’t have water with you, you’re not going to drink.
✅ Set the alarm on your phone for 30 min after eating to remind yourself to pick your water back up. ⏰
✅ Look to the bookends of your day to sneak in more fluids! 4oz first thing and 4 oz before bed is 8 more ounces!
✅ Flavored waters tend to be better tolerated post-op and can help entice you to drink more. If you’re tired of sweet tastes, dry decaf tea or fruit infused waters for something more fresh.
✅ Lastly, use a straw! I find not only can you drink more total fluids, it helps you sip down less air!

Are fluids a struggle for you? What are your strategies for staying hydrated?! Share below!

#hydration #bariatricsurgery #wlscommunity #duodenalswitch #vsgcommunity #vsgproblems #vsgjourney #bariatricsurgeon #bariatricbabes #100poundsdown #rny #wlsjourney #vsgsisters

Wait for it…! 😂

Do you feel like that cactus sometimes🌵? Gosh, for something so simple, like water, it can be the hardest thing ever!

Bariatric surgery really changes the hydration game for so many post-op.
1️⃣ There’s no longer room to drink large amounts all at once.
2️⃣ You can’t eat and drink at the same time, then you have to wait 30 minutes finally sip again. Then you forget to drink when you can 🤦🏻‍♀️.
3️⃣ Plain water might make you feel nauseous, but you also can’t stomach more sweet drinks - even if it is some delicious sounding skinny syrup!

<SIGH>

You’re not alone!

First, this all gets better with time. But, you still have to keep fluids on your radar!

A few tips
✅ Keep your water bottle with you at ALL times. At your desk, in the car, on a walk, at the gym, in Target or Home Depot! Everywhere! Because if you don’t have water with you, you’re not going to drink.
✅ Set the alarm on your phone for 30 min after eating to remind yourself to pick your water back up. ⏰
✅ Look to the bookends of your day to sneak in more fluids! 4oz first thing and 4 oz before bed is 8 more ounces!
✅ Flavored waters tend to be better tolerated post-op and can help entice you to drink more. If you’re tired of sweet tastes, dry decaf tea or fruit infused waters for something more fresh.
✅ Lastly, use a straw! I find not only can you drink more total fluids, it helps you sip down less air!

Are fluids a struggle for you? What are your strategies for staying hydrated?! Share below!

#hydration #bariatricsurgery #wlscommunity #duodenalswitch #vsgcommunity #vsgproblems #vsgjourney #bariatricsurgeon #bariatricbabes #100poundsdown #rny #wlsjourney #vsgsisters

20g Protein Snack Plate 💪🏻

Protein, fiber, and full of flavor? Yes, please! 🙌🏻 You’ve got to try this mini meal, especially if you’re looking for variety and ways to include veggies and fiber on this journey.

And who doesn’t love crackers? The thing is, we need crackers that provide a little something extra so they don’t become a slider food. It’s helpful to find a cracker with more fiber and protein to stabilize blood sugars and keep you feeling satisfied and in control throughout the day. Enter in: Flackers! These crackers are made with flaxseeds, apple cider vinegar, and sea salt- that’s it! 8 crackers have: 160 cals, 10g carb with 9g fiber (!!!!!!), and 6g protein! Amazing! 🎉

The plate in the video contains:
•4 Flackers @flackerscrackers (3g protein)
•2 Tbs hummus (2g protein)
•cucumber slices
•2.5 oz of deli turkey @applegate (15g protein)

Total: 240 calories, 12g carb, 6g fiber, 20g protein and super delish! 😋

Do you enjoy crackers? Me too! Always add some kind of protein with your crackers to stay full and satisfied throughout the day. 🙌🏻

Need help with meal planning, meeting your protein goal, breaking a stall, or controlling hunger and cravings? I would love to help. The next round of the Bariatric Jumpstart program starts 3/17/25! Comment JUMPSTART below for the details.

#wlscommunity #vsgcommunity #wlseats #bariatricsurgery #vsgfood #vsgmeals #rny #bariatricsurgeon #bariatricdietitian #vsgeats #vsginstacrew #vsg #duodenalswitch

20g Protein Snack Plate 💪🏻

Protein, fiber, and full of flavor? Yes, please! 🙌🏻 You’ve got to try this mini meal, especially if you’re looking for variety and ways to include veggies and fiber on this journey.

And who doesn’t love crackers? The thing is, we need crackers that provide a little something extra so they don’t become a slider food. It’s helpful to find a cracker with more fiber and protein to stabilize blood sugars and keep you feeling satisfied and in control throughout the day. Enter in: Flackers! These crackers are made with flaxseeds, apple cider vinegar, and sea salt- that’s it! 8 crackers have: 160 cals, 10g carb with 9g fiber (!!!!!!), and 6g protein! Amazing! 🎉

The plate in the video contains:
•4 Flackers @flackerscrackers (3g protein)
•2 Tbs hummus (2g protein)
•cucumber slices
•2.5 oz of deli turkey @applegate (15g protein)

Total: 240 calories, 12g carb, 6g fiber, 20g protein and super delish! 😋

Do you enjoy crackers? Me too! Always add some kind of protein with your crackers to stay full and satisfied throughout the day. 🙌🏻

Need help with meal planning, meeting your protein goal, breaking a stall, or controlling hunger and cravings? I would love to help. The next round of the Bariatric Jumpstart program starts 3/17/25! Comment JUMPSTART below for the details.

#wlscommunity #vsgcommunity #wlseats #bariatricsurgery #vsgfood #vsgmeals #rny #bariatricsurgeon #bariatricdietitian #vsgeats #vsginstacrew #vsg #duodenalswitch

4 Easy Meals using Rotisserie Chicken!

Busy weeknights call for easy meal options! Picking up a rotisserie chicken is a quick and easy way to meet your protein goals and put dinner on the table in a flash! ⚡️

Try some of these bariatric friendly options below:

➡️ Chicken Stir-Fry
Toss a bag of frozen stir fry veggies into a large pan, cook until heated through. Add shredded rotisserie chicken and serve over cauliflower rice. Drizzle with soy sauce or coconut aminos.
Coconut aminos: @coconutsecretofficial

➡️ Chicken Taco Bowl
Add a sprinkle of taco seasoning to rotisserie chicken. Add diced tomatoes, black beans and sliced avocado, salsa, and top with plain Greek yogurt (tastes like sour cream) - combine for a delish chicken taco bowl!

➡️ Chicken Teriyaki Lettuce Wraps
Coat chicken in teriyaki sauce, add to a lettuce wrap and top with shredded carrots, and thin sliced red pepper sticks. Low sugar Teriyaki sauce: @primalkitchenfoods

➡️ BBQ Pulled Chicken
Add low sugar BBQ sauce to shredded rotisserie chicken. Top with tri-color coleslaw mix and enjoy! Fave BBQ sauce: @noblemade

What’s your favorite way to use rotisserie chicken?

Are you within your first 2 years post-op? Next Bariatric Jumpstart group starts 3/17/25. 16 weeks of personalized nutrition guidance. Learn what and how to eat, optimize your nutrition for weight loss, break a stall, and set yourself up for success in this journey. I would love to guide you. Let’s make a plan. Comment JUMPSTART below for more info!

#wls #wlscommunity #wlsjourney #wlssupport #wlseats #bariatricbabes #vsgcommunity #vsgeats #vsgjourney #rny #duodenalswitch #bariatricsurgeon #bariatricmeals

4 Easy Meals using Rotisserie Chicken!

Busy weeknights call for easy meal options! Picking up a rotisserie chicken is a quick and easy way to meet your protein goals and put dinner on the table in a flash! ⚡️

Try some of these bariatric friendly options below:

➡️ Chicken Stir-Fry
Toss a bag of frozen stir fry veggies into a large pan, cook until heated through. Add shredded rotisserie chicken and serve over cauliflower rice. Drizzle with soy sauce or coconut aminos.
Coconut aminos: @coconutsecretofficial

➡️ Chicken Taco Bowl
Add a sprinkle of taco seasoning to rotisserie chicken. Add diced tomatoes, black beans and sliced avocado, salsa, and top with plain Greek yogurt (tastes like sour cream) - combine for a delish chicken taco bowl!

➡️ Chicken Teriyaki Lettuce Wraps
Coat chicken in teriyaki sauce, add to a lettuce wrap and top with shredded carrots, and thin sliced red pepper sticks. Low sugar Teriyaki sauce: @primalkitchenfoods

➡️ BBQ Pulled Chicken
Add low sugar BBQ sauce to shredded rotisserie chicken. Top with tri-color coleslaw mix and enjoy! Fave BBQ sauce: @noblemade

What’s your favorite way to use rotisserie chicken?

Are you within your first 2 years post-op? Next Bariatric Jumpstart group starts 3/17/25. 16 weeks of personalized nutrition guidance. Learn what and how to eat, optimize your nutrition for weight loss, break a stall, and set yourself up for success in this journey. I would love to guide you. Let’s make a plan. Comment JUMPSTART below for more info!

#wls #wlscommunity #wlsjourney #wlssupport #wlseats #bariatricbabes #vsgcommunity #vsgeats #vsgjourney #rny #duodenalswitch #bariatricsurgeon #bariatricmeals

Chocolate Strawberry Hearts 🍓

These perfect little sweet treats are simple, delicious, and aligned with your weight loss goals. The whole family will love these! ❤️

Instructions:
•Remove the green steam and cut a “V” into the top of the strawberry so it resembles a heart.
•Melt dark chocolate in the microwave until smooth. My fave is @hukitchen Simple Dark Chocolate (70%) and @lilys_sweets has great lower sugar options- adding a Tbs of coconut oil will help it melt and make it creamy.
•Drizzle melted chocolate over strawberries and pop in the fridge to cool.

Enjoy this sweet treat that supports your weight loss efforts after Bariatric Surgery! Happy Valentine’s Day! 🍓♥️

Last opportunity to join in the 2/17/25 start date (that’s this Monday!). The Bariatric Jumpstart Nutrition Coaching Program is specifically designed for your first 2 years post-op. Meet your protein goals, add variety, learn what and how to eat, break your stall, and feel confident in this journey! Comment JUMPSTART below for info ❤️❤️

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #wlsjourney #wlsjourney #vsgsisters #valentinesday #vsgeats #rnyeats

Chocolate Strawberry Hearts 🍓

These perfect little sweet treats are simple, delicious, and aligned with your weight loss goals. The whole family will love these! ❤️

Instructions:
•Remove the green steam and cut a “V” into the top of the strawberry so it resembles a heart.
•Melt dark chocolate in the microwave until smooth. My fave is @hukitchen Simple Dark Chocolate (70%) and @lilys_sweets has great lower sugar options- adding a Tbs of coconut oil will help it melt and make it creamy.
•Drizzle melted chocolate over strawberries and pop in the fridge to cool.

Enjoy this sweet treat that supports your weight loss efforts after Bariatric Surgery! Happy Valentine’s Day! 🍓♥️

Last opportunity to join in the 2/17/25 start date (that’s this Monday!). The Bariatric Jumpstart Nutrition Coaching Program is specifically designed for your first 2 years post-op. Meet your protein goals, add variety, learn what and how to eat, break your stall, and feel confident in this journey! Comment JUMPSTART below for info ❤️❤️

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #wlsjourney #wlsjourney #vsgsisters #valentinesday #vsgeats #rnyeats

Perfect Super Bowl Dip! 🏈

Looking for the perfect dip to bring to your Super Bowl party? But make it Bariatric friendly, high protein, and full of flavor? I’ve got you covered!

You’ve got to try this High Protein Buffalo Chicken Dip.

Let’s make it!
•1.5 cups cottage cheese (I love @good_culture)
•1 cup Primal Kitchen Buffalo Sauce (@primalkitchenfoods is always low in sugar with great ingredients!)
•3 cups of shredded chicken (I used rotisserie chicken)

Blend cottage cheese and buffalo sauce in a blender or food processor until smooth. Add to chicken. That’s it!

Serve with your favorite veggies or crackers for dipping! Great veggies are cucumber slices, jicama, carrot chips, or even red pepper slices. For crackers, I love @simplemills almond crackers and @flackerscrackers (9g fiber and 1g net carb!)😋

What’s your favorite Bariatric friendly Super Bowl dish?

Are you within your first 2 years post-op? Get the support you need in this journey.
•Meet protein and fluid goals with a customized meal plan from Dana
•Get unstuck! If you’ve been stalled more than 3-4 weeks, we need to change something!
•More hunger and cravings lately? We need to rework your eating plan as you evolve in this journey. It doesn’t have to feel so hard.

Comment JUMPSTART below for more information on the Bariatric Jumpstart program. Next group starts 2/17/25!! We can do this together ✨

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #wlsjourney #vsgsisters #wlsfood #wlseats #vsgfood #vsgeats #superbowlsnacks

Perfect Super Bowl Dip! 🏈

Looking for the perfect dip to bring to your Super Bowl party? But make it Bariatric friendly, high protein, and full of flavor? I’ve got you covered!

You’ve got to try this High Protein Buffalo Chicken Dip.

Let’s make it!
•1.5 cups cottage cheese (I love @good_culture)
•1 cup Primal Kitchen Buffalo Sauce (@primalkitchenfoods is always low in sugar with great ingredients!)
•3 cups of shredded chicken (I used rotisserie chicken)

Blend cottage cheese and buffalo sauce in a blender or food processor until smooth. Add to chicken. That’s it!

Serve with your favorite veggies or crackers for dipping! Great veggies are cucumber slices, jicama, carrot chips, or even red pepper slices. For crackers, I love @simplemills almond crackers and @flackerscrackers (9g fiber and 1g net carb!)😋

What’s your favorite Bariatric friendly Super Bowl dish?

Are you within your first 2 years post-op? Get the support you need in this journey.
•Meet protein and fluid goals with a customized meal plan from Dana
•Get unstuck! If you’ve been stalled more than 3-4 weeks, we need to change something!
•More hunger and cravings lately? We need to rework your eating plan as you evolve in this journey. It doesn’t have to feel so hard.

Comment JUMPSTART below for more information on the Bariatric Jumpstart program. Next group starts 2/17/25!! We can do this together ✨

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #wlsjourney #vsgsisters #wlsfood #wlseats #vsgfood #vsgeats #superbowlsnacks

WLS Target Run!

Love a good Target run - they have so many great products to support your Bariatric journey!

I promised you my fave recipe using Isopure naturals whey protein powder. @isopurecompany

Here it is, it’s so good!
4 scoops Chocolate Isopure
4 Tablespoons of PB2
1 cup milk of choice
Freeze into 4 popsicle molds. Tastes like a Reese’s cup Fudgesicle! 28g protein per pop

Do you have any of these on your list? What are your favorite items to grab at Target? Share below!

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #vsgsisters #wlsjourney #wlsfood #wlseats #vsg #vsgeats #vsgmeals #target #targetrun @target @isopurecompany @seeqsupply @oikos @primalkitchenfoods

WLS Target Run!

Love a good Target run - they have so many great products to support your Bariatric journey!

I promised you my fave recipe using Isopure naturals whey protein powder. @isopurecompany

Here it is, it’s so good!
4 scoops Chocolate Isopure
4 Tablespoons of PB2
1 cup milk of choice
Freeze into 4 popsicle molds. Tastes like a Reese’s cup Fudgesicle! 28g protein per pop

Do you have any of these on your list? What are your favorite items to grab at Target? Share below!

#wlscommunity #wlsmexico #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #vsgsisters #wlsjourney #wlsfood #wlseats #vsg #vsgeats #vsgmeals #target #targetrun @target @isopurecompany @seeqsupply @oikos @primalkitchenfoods

So glad you’re here!

Hi I’m Dana 👋🏻 So nice to meet you here! There are many new faces, so I thought I’d say hello and tell you a little about myself. I’m a lift-you-up type of Bariatric Dietitian. One that believes you can achieve your goals and make your ‘why’ a reality- at any phase of the Bariatric journey. Let me tell you more!

I’ve worked with thousands of patients over my 18 year career (15 years in a Bariatric Clinic just outside of Chicago) and I cannot think of anything more rewarding than helping you thrive after Bariatric surgery. I’ve found, however, that even in the best programs and clinics, there is not enough support to truly make a difference and ensure you succeed at this. You can go months between appointments! There’s so much life and food decisions happening in between - we need to talk about it all! The journey requires more touch points, more frequent support, and more education in order for you to be successful - it’s too important.

So here I am (although living in Phoenix now🌵)! I love supporting you here on Instagram and have created an entire program designed for your first 2 years post-op. I teach you what and how to eat after Bariatric surgery so you can meet your goals and keep the weight off. I know the challenges that come with this journey, and I’m here to guide you each step of the way- with knowledge, compassion, and a plan that actually works.

I believe in the power of Bariatric surgery, but I also believe in you! You have the power to make your dreams a reality.

Comment JUMPSTART below for more information on the Bariatric Jumpstart program. We can do this together ✨

#wls #wlscommunity #vsg #vsgcommunity #vsgjourney #vsgsupport #bariatric #bariatricsurgery #bariatricfood #bariatriclife #bariatricdietitian #bariatricsupport #wlsmexico #wlscrew #wlsmotivation #rny #rnycommunity #duodenalswitch

📸 @savoyimages

So glad you’re here!

Hi I’m Dana 👋🏻 So nice to meet you here! There are many new faces, so I thought I’d say hello and tell you a little about myself. I’m a lift-you-up type of Bariatric Dietitian. One that believes you can achieve your goals and make your ‘why’ a reality- at any phase of the Bariatric journey. Let me tell you more!

I’ve worked with thousands of patients over my 18 year career (15 years in a Bariatric Clinic just outside of Chicago) and I cannot think of anything more rewarding than helping you thrive after Bariatric surgery. I’ve found, however, that even in the best programs and clinics, there is not enough support to truly make a difference and ensure you succeed at this. You can go months between appointments! There’s so much life and food decisions happening in between - we need to talk about it all! The journey requires more touch points, more frequent support, and more education in order for you to be successful - it’s too important.

So here I am (although living in Phoenix now🌵)! I love supporting you here on Instagram and have created an entire program designed for your first 2 years post-op. I teach you what and how to eat after Bariatric surgery so you can meet your goals and keep the weight off. I know the challenges that come with this journey, and I’m here to guide you each step of the way- with knowledge, compassion, and a plan that actually works.

I believe in the power of Bariatric surgery, but I also believe in you! You have the power to make your dreams a reality.

Comment JUMPSTART below for more information on the Bariatric Jumpstart program. We can do this together ✨

#wls #wlscommunity #vsg #vsgcommunity #vsgjourney #vsgsupport #bariatric #bariatricsurgery #bariatricfood #bariatriclife #bariatricdietitian #bariatricsupport #wlsmexico #wlscrew #wlsmotivation #rny #rnycommunity #duodenalswitch

📸 @savoyimages

Meal prep made easy!

Have you tried a Kevin’s meal? Just heat the chicken, add the sauce packet, and your protein is ready to go in just 5 minutes! Pair the chicken with a veggie and a fruit (or a low-sugar treat, like an @unreal.snacks bar) and divide into glass meal prep containers to create 3 balanced, bariatric-friendly meals. 21g protein each! Meal prep doesn’t have to be complicated. Work smarter, not harder—because success starts with simplicity!

What’s your favorite meal prep trick?

Need help with meal planning or meal prep? The Bariatric Jumpstart program is specifically designed to support you during your first 2 years post-op. 16 weeks of expert nutrition guidance. I will guide you each step of the way. Weekly Zoom calls for questions, discussions, support and education - I’ll make sure you’re headed in the right direction. I’ll asses your progress and update your nutritional needs as you evolve in your journey. We’ll navigate stalls and make sure you’re building your foundation for lasting success. Enrolling next group, register by 2/17. Discount available through Friday! 🎉 Comment JUMPSTART below for all the details!

@kevins.natural.foods #wlscommunity #wlsmexico #bariatricsurgery #vsgcommunity #vsgeats #vsgfood #vsgrecipes #vsgmealprep #bariatriceats #bariatricfood #bariatricmealprep #wlsfood #wlseats #wlsmeals #easymeals #rnycommunity #duodenalswitch #wls #bariatricsurgery

Meal prep made easy!

Have you tried a Kevin’s meal? Just heat the chicken, add the sauce packet, and your protein is ready to go in just 5 minutes! Pair the chicken with a veggie and a fruit (or a low-sugar treat, like an @unreal.snacks bar) and divide into glass meal prep containers to create 3 balanced, bariatric-friendly meals. 21g protein each! Meal prep doesn’t have to be complicated. Work smarter, not harder—because success starts with simplicity!

What’s your favorite meal prep trick?

Need help with meal planning or meal prep? The Bariatric Jumpstart program is specifically designed to support you during your first 2 years post-op. 16 weeks of expert nutrition guidance. I will guide you each step of the way. Weekly Zoom calls for questions, discussions, support and education - I’ll make sure you’re headed in the right direction. I’ll asses your progress and update your nutritional needs as you evolve in your journey. We’ll navigate stalls and make sure you’re building your foundation for lasting success. Enrolling next group, register by 2/17. Discount available through Friday! 🎉 Comment JUMPSTART below for all the details!

@kevins.natural.foods #wlscommunity #wlsmexico #bariatricsurgery #vsgcommunity #vsgeats #vsgfood #vsgrecipes #vsgmealprep #bariatriceats #bariatricfood #bariatricmealprep #wlsfood #wlseats #wlsmeals #easymeals #rnycommunity #duodenalswitch #wls #bariatricsurgery

First meal = Protein-rich 💪🏻

After bariatric surgery, your first meal needs to pack a protein-rich punch!

Not only does it give you that boost that you need to meet your protein goals by the end of the day, but a high-protein, low-sugar breakfast helps you set the stage for a day with more control and less hunger and cravings!

Breakfasts each with 20g protein:
•High protein scrambles eggs: 1 egg, 2 egg whites and 1/4 cup cottage cheese 🍳 Add some berries if you have room!
•High protein oatmeal: 1/4 cup oats made with milk, let cool and mix in 1/2 scoop vanilla protein powder and 1 Tbs PB2. ☀️ Add some walnuts or almond butter drizzle too!
•Smoothie bowl: Start with a high protein yogurt my fave these days is Oikos Pro(20g protein), blend in frozen blueberries for an icy, creamy and thick smoothie that you eat with a spoon. Top with a sprinkle of low sugar granola and yummmm!

Try some of these options and let me know how you feel!

Need help in this journey? If you’re within your first 2 years post-op, I’d love to guide you in this journey. I’ve been a Bariatric Dietitian for 17 years and my goals for you are 1) to optimize your nutrition to maximize your weight loss AND 2) build strong habits for long-term success. The key is in building your foundation during the first 1-2 years: protein (goals always higher than you think!), hydration, meal planning, exercise (strength training eventually!), and sleep. This journey is so important, we can do this together. Comment “JUMPSTART” below and I’ll send you all the details. Can’t wait to get started. 😊

#wls #wlscommunity #wlscommunityvsg #wlsjourney #wlsgoals #bariatric #bariatricsurgery #bariatricsleeve #bariatriccommunity #preopdiet #wlsmexico #bariatrica #vsgsisters #vsg #vsgcommunity #vsgjourney #rny #rnygastricbypasssurgery #rnycommunity #duodenalswitch #sadi #bariatricdietitian #100poundsdown

First meal = Protein-rich 💪🏻

After bariatric surgery, your first meal needs to pack a protein-rich punch!

Not only does it give you that boost that you need to meet your protein goals by the end of the day, but a high-protein, low-sugar breakfast helps you set the stage for a day with more control and less hunger and cravings!

Breakfasts each with 20g protein:
•High protein scrambles eggs: 1 egg, 2 egg whites and 1/4 cup cottage cheese 🍳 Add some berries if you have room!
•High protein oatmeal: 1/4 cup oats made with milk, let cool and mix in 1/2 scoop vanilla protein powder and 1 Tbs PB2. ☀️ Add some walnuts or almond butter drizzle too!
•Smoothie bowl: Start with a high protein yogurt my fave these days is Oikos Pro(20g protein), blend in frozen blueberries for an icy, creamy and thick smoothie that you eat with a spoon. Top with a sprinkle of low sugar granola and yummmm!

Try some of these options and let me know how you feel!

Need help in this journey? If you’re within your first 2 years post-op, I’d love to guide you in this journey. I’ve been a Bariatric Dietitian for 17 years and my goals for you are 1) to optimize your nutrition to maximize your weight loss AND 2) build strong habits for long-term success. The key is in building your foundation during the first 1-2 years: protein (goals always higher than you think!), hydration, meal planning, exercise (strength training eventually!), and sleep. This journey is so important, we can do this together. Comment “JUMPSTART” below and I’ll send you all the details. Can’t wait to get started. 😊

#wls #wlscommunity #wlscommunityvsg #wlsjourney #wlsgoals #bariatric #bariatricsurgery #bariatricsleeve #bariatriccommunity #preopdiet #wlsmexico #bariatrica #vsgsisters #vsg #vsgcommunity #vsgjourney #rny #rnygastricbypasssurgery #rnycommunity #duodenalswitch #sadi #bariatricdietitian #100poundsdown

Bring the tropics to your protein game this winter! 🍍

This creamy Piña Colada Smoothie is made with spinach, frozen pineapple, 25g of protein powder, and unsweetened coconut milk. It’s a delicious way to sneak in veggies and protein, even with limited stomach space.

With all smoothies, be careful about your ingredients. Too much fruit, fruit juice, or other sweeteners can increase blood sugar levels too quickly leaving you feeling hungry and increasing cravings. Try more protein, fat, and fiber to help you stay fuller longer….and you’ll notice your hunger is in more control the rest of the day 🙌🏻.

Try using unsweetened plant milks or Fairlife milk as your liquid base, add veggies like spinach or kale, fats like avocado, chia seeds or hemp hearts. Keep fruit to about 1/2 cup total and now you’ve upped your smoothie game!

Make it:
1 cup spinach
1/4 cup frozen pineapple
3/4 cup unsweetened coconut milk (I used @silk)
1 scoop vanilla protein powder (I used @isopurecompany naturals)
….Blend and sip 😋

1 smoothie: 200 calories, 3g fat, 17g carbs, 26g protein

Are you within your first 2 years post-op? The Bariatric Jumpstart program is for you! 🙌🏻 16 weeks of Bariatric nutrition education, motivation, and expert nutrition support. I’ll be there guiding you each step of the way. 💙 Enrolling now. Availability to start next week. If you are feeling lost or confused on what or how to eat after Bariatric surgery (or just need extra support!) get in on the Bariatric Jumpstart program! Don’t wait. You are worth it! 🤍 Comment JUMPSTART below for all the details!

#wls #wlscommunity #wlscommunityvsg #vsg #vsgfood #rny #gastricsleeve #gastricbypass #vsgmexico #preopvsg #bariatric #bariatricsurgery #bariatricbabes #vsgsisters #preopdiet

Bring the tropics to your protein game this winter! 🍍

This creamy Piña Colada Smoothie is made with spinach, frozen pineapple, 25g of protein powder, and unsweetened coconut milk. It’s a delicious way to sneak in veggies and protein, even with limited stomach space.

With all smoothies, be careful about your ingredients. Too much fruit, fruit juice, or other sweeteners can increase blood sugar levels too quickly leaving you feeling hungry and increasing cravings. Try more protein, fat, and fiber to help you stay fuller longer….and you’ll notice your hunger is in more control the rest of the day 🙌🏻.

Try using unsweetened plant milks or Fairlife milk as your liquid base, add veggies like spinach or kale, fats like avocado, chia seeds or hemp hearts. Keep fruit to about 1/2 cup total and now you’ve upped your smoothie game!

Make it:
1 cup spinach
1/4 cup frozen pineapple
3/4 cup unsweetened coconut milk (I used @silk)
1 scoop vanilla protein powder (I used @isopurecompany naturals)
….Blend and sip 😋

1 smoothie: 200 calories, 3g fat, 17g carbs, 26g protein

Are you within your first 2 years post-op? The Bariatric Jumpstart program is for you! 🙌🏻 16 weeks of Bariatric nutrition education, motivation, and expert nutrition support. I’ll be there guiding you each step of the way. 💙 Enrolling now. Availability to start next week. If you are feeling lost or confused on what or how to eat after Bariatric surgery (or just need extra support!) get in on the Bariatric Jumpstart program! Don’t wait. You are worth it! 🤍 Comment JUMPSTART below for all the details!

#wls #wlscommunity #wlscommunityvsg #vsg #vsgfood #rny #gastricsleeve #gastricbypass #vsgmexico #preopvsg #bariatric #bariatricsurgery #bariatricbabes #vsgsisters #preopdiet

The Liver Reduction Diet

If you have decided to have Bariatric surgery, chances are you are going to complete a Liver Reduction diet prior to your procedure.

If you’ve already had surgery, you probably have distinct memories of your pre-surgical diet!! 😅

It’s a crucial step in the Bariatric journey. This presurgical diet reduces stored carbohydrates (glycogen) and fatty deposits in the liver. This reduces the size of your liver by 5-20% which helps the surgeon perform your procedure more easily. 🙌🏻

Every surgeon has a difficult protocol for this specialized diet. It consists mainly of protein shakes, but possibly may involve one meal of meat with veggies. It’s important to follow your surgeons specific guidelines.

The good news is when your follow the instructions, spread the protein shakes thought the day, and stay properly hydrated, you actually feel pretty good. It takes a few days, but your hunger decreases and you finally feel like it’s all happening. It can be a sometimes difficult, but exciting time. ❤️

💪🏻If you’re on this diet now, hang in there! Focus on your “why” and the amazing changes ahead. ✨ You’ve got this!

🤗 If you’ve already been through the liver reduction diet: what tips or advice would you share? Drop your tips below to support others in this journey!

Need more help or support from pre-op to 2 years post? The Bariatric Jumpstart program is specifically designed for this unique time! 16 weeks of expert nutrition help. I will guide you each step of the way. Weekly Zoom calls for questions, discussions, support and education - I’ll make sure you’re headed in the right direction. I’ll help you through liquids, purees, soft foods and transition to solids. I’ll asses your progress and update your nutritional needs as you evolve in your journey. We’ll navigate stalls and make sure you’re building your foundation for lasting success. Comment JUMPSTART below for all the details!

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #rny #rnycommunity #vsgsisters #liverreductiondiet #livershrinkingdiet #bariatricsurgeon #bariatricdietitian

The Liver Reduction Diet

If you have decided to have Bariatric surgery, chances are you are going to complete a Liver Reduction diet prior to your procedure.

If you’ve already had surgery, you probably have distinct memories of your pre-surgical diet!! 😅

It’s a crucial step in the Bariatric journey. This presurgical diet reduces stored carbohydrates (glycogen) and fatty deposits in the liver. This reduces the size of your liver by 5-20% which helps the surgeon perform your procedure more easily. 🙌🏻

Every surgeon has a difficult protocol for this specialized diet. It consists mainly of protein shakes, but possibly may involve one meal of meat with veggies. It’s important to follow your surgeons specific guidelines.

The good news is when your follow the instructions, spread the protein shakes thought the day, and stay properly hydrated, you actually feel pretty good. It takes a few days, but your hunger decreases and you finally feel like it’s all happening. It can be a sometimes difficult, but exciting time. ❤️

💪🏻If you’re on this diet now, hang in there! Focus on your “why” and the amazing changes ahead. ✨ You’ve got this!

🤗 If you’ve already been through the liver reduction diet: what tips or advice would you share? Drop your tips below to support others in this journey!

Need more help or support from pre-op to 2 years post? The Bariatric Jumpstart program is specifically designed for this unique time! 16 weeks of expert nutrition help. I will guide you each step of the way. Weekly Zoom calls for questions, discussions, support and education - I’ll make sure you’re headed in the right direction. I’ll help you through liquids, purees, soft foods and transition to solids. I’ll asses your progress and update your nutritional needs as you evolve in your journey. We’ll navigate stalls and make sure you’re building your foundation for lasting success. Comment JUMPSTART below for all the details!

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #rny #rnycommunity #vsgsisters #liverreductiondiet #livershrinkingdiet #bariatricsurgeon #bariatricdietitian

January is for soups! Who is with me?!

Soups are a great option after Bariatric surgery! Be sure to make them “hearty” with more meat and veggies in each bite. For your liquid, use bone broth for extra protein and gut health benefits!

Snuggle up and enjoy a cup of this Bariatric friendly beef and veggie soup with 26g protein per cup!!

High Protein Beef and Veggie Soup
2 pounds lean ground beef (I like 96/4)
1 onion, diced
6 pieces celery, diced
1 onion, diced
6 carrots, sliced
1 (14.5oz) can diced tomatoes
4 cups of beef bone broth (I love @kettleandfire )
1.5 tsp thyme
1.5 tsp parsley
1 tsp salt
1 tsp pepper

Brown ground beef. In a separate stock pot, add onion, celery, and carrots, let cook until soft. (Pro tip: Use 2 containers of the Mirepoix mixture from Trader Joe’s to save time. Each container contains pre-chopped carrots, onions, and celery!). Add can of diced tomatoes. Add spices (I tend to like more salt and pepper, so I added a little extra). Add ground beef and then beef bone broth to mixture. Combine, let heat. Enjoy!

Makes about 9 cups. Per 1 cup: 200 calories, 7g fat, 9g carbs, 2g fiber, 26g protein

Enjoy!

Give yourself a Bariatric boost in 2025! I will guide you as part of the 16 week Bariatric Jumpstart Nutrition Coaching program! It is designed specifically for your first 2 years post-op. We start with a 1:1 video visit to create a customized plan for you, then we meet weekly on Zoom for education and motivation. I would love to help to navigate this journey and feel good about your plan and direction. Comment JUMPSTART below for all the details!

#wls #wlscommunity #wlscommunityvsg #wlsjourney #wlsgoals #bariatric #bariatricsurgery #bariatricsleeve #bariatriccommunity #preopdiet #wlsmexico #bariatrica #vsgsisters #vsg #vsgcommunity #vsgjourney #rny #rnygastricbypasssurgery #rnycommunity #duodenalswitch #sadi #bariatricdietitian #wlsrecipes #soupseason

January is for soups! Who is with me?!

Soups are a great option after Bariatric surgery! Be sure to make them “hearty” with more meat and veggies in each bite. For your liquid, use bone broth for extra protein and gut health benefits!

Snuggle up and enjoy a cup of this Bariatric friendly beef and veggie soup with 26g protein per cup!!

High Protein Beef and Veggie Soup
2 pounds lean ground beef (I like 96/4)
1 onion, diced
6 pieces celery, diced
1 onion, diced
6 carrots, sliced
1 (14.5oz) can diced tomatoes
4 cups of beef bone broth (I love @kettleandfire )
1.5 tsp thyme
1.5 tsp parsley
1 tsp salt
1 tsp pepper

Brown ground beef. In a separate stock pot, add onion, celery, and carrots, let cook until soft. (Pro tip: Use 2 containers of the Mirepoix mixture from Trader Joe’s to save time. Each container contains pre-chopped carrots, onions, and celery!). Add can of diced tomatoes. Add spices (I tend to like more salt and pepper, so I added a little extra). Add ground beef and then beef bone broth to mixture. Combine, let heat. Enjoy!

Makes about 9 cups. Per 1 cup: 200 calories, 7g fat, 9g carbs, 2g fiber, 26g protein

Enjoy!

Give yourself a Bariatric boost in 2025! I will guide you as part of the 16 week Bariatric Jumpstart Nutrition Coaching program! It is designed specifically for your first 2 years post-op. We start with a 1:1 video visit to create a customized plan for you, then we meet weekly on Zoom for education and motivation. I would love to help to navigate this journey and feel good about your plan and direction. Comment JUMPSTART below for all the details!

#wls #wlscommunity #wlscommunityvsg #wlsjourney #wlsgoals #bariatric #bariatricsurgery #bariatricsleeve #bariatriccommunity #preopdiet #wlsmexico #bariatrica #vsgsisters #vsg #vsgcommunity #vsgjourney #rny #rnygastricbypasssurgery #rnycommunity #duodenalswitch #sadi #bariatricdietitian #wlsrecipes #soupseason

What would you add to the list? 🤗

I had to hop on this trend! 2025 is going to be great! It’s going to be the year you meet the goals you’ve been striving for years - or even decades!

This list is a compilation of the lifestyle changes that are front and center in the Bariatric Jumpstart program. Weight loss is never about just one thing- it’s a variety of factors that come together for weight loss and ultimately weight maintenance. Lifestyle changes is where it’s at! 🙌🏻

Remember, the behaviors with the most repetition become our strongest habits and we want to create your foundation around sustainable changes that will last a lifetime. ✨

This list is a good start to understanding where we need to put our efforts for the best long-term outcomes. That means weight loss and then weight maintenance. 👊🏻

Tell me what you would add to this list below!

If you need help or accountability to make these things happen in your life, reach out for help!
Especially if:
✅You just had surgery and need help meeting protein and fluid goals
✅Your weight loss has been stalled for more than 3 weeks. We need to modify and change something.
✅Hit your 1 year mark and noticed larger portions and more hunger or cravings. We need to rework your eating plan. Your nutrition needs change and your plan needs to evolve as you near 12-18 months post.

Comment JUMPSTART below for information on the Bariatric Jumpstart program. We can do this together!

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #preopdiet #vsgcommunity #rnycommunity #rny #vsgsisters #bariatricsurgery #newyear #newyearnewme #100poundsdown #bariatricsurgeon #bariatricdietitian #personalizednutrition

What would you add to the list? 🤗

I had to hop on this trend! 2025 is going to be great! It’s going to be the year you meet the goals you’ve been striving for years - or even decades!

This list is a compilation of the lifestyle changes that are front and center in the Bariatric Jumpstart program. Weight loss is never about just one thing- it’s a variety of factors that come together for weight loss and ultimately weight maintenance. Lifestyle changes is where it’s at! 🙌🏻

Remember, the behaviors with the most repetition become our strongest habits and we want to create your foundation around sustainable changes that will last a lifetime. ✨

This list is a good start to understanding where we need to put our efforts for the best long-term outcomes. That means weight loss and then weight maintenance. 👊🏻

Tell me what you would add to this list below!

If you need help or accountability to make these things happen in your life, reach out for help!
Especially if:
✅You just had surgery and need help meeting protein and fluid goals
✅Your weight loss has been stalled for more than 3 weeks. We need to modify and change something.
✅Hit your 1 year mark and noticed larger portions and more hunger or cravings. We need to rework your eating plan. Your nutrition needs change and your plan needs to evolve as you near 12-18 months post.

Comment JUMPSTART below for information on the Bariatric Jumpstart program. We can do this together!

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #preopdiet #vsgcommunity #rnycommunity #rny #vsgsisters #bariatricsurgery #newyear #newyearnewme #100poundsdown #bariatricsurgeon #bariatricdietitian #personalizednutrition

New Year’s Spark ✨

There’s nothing like the start of a new year! It feels so fresh, like a clean slate. An opportunity to take this spark ✨ of motivation and actually achieve goals you have been working on for years. Such a great feeling.

But, the cool thing about the Bariatric journey is that you don’t have to embark on anything extreme this year. That’s a good thing because anything extreme never lasts. Instead, focus in on our core foundational habits and create your lasting lifestyle change.

Protein

Meal frequency

Water

Movement

Strength training (when it’s time)

Sleep

All of these things move the needle on your weight loss journey and help you keep it off. The trick is repetition of these habits and creating systems that make them happen. Doesn’t mean you’ll be perfect. In fact, perfection is never the goal. Consistency is what we’re striving for. When you do that, you’ll get to where you want to go, one step at a time. One day at a time.

Do you feel that New Year’s Spark? ✨✨ What are you striving to achieve this year?

Do you need a Bariatric Boost in 2025? The Bariatric Jumpstart program is 16 weeks of personalized guidance, accountability, and motivation. We start with a 1:1 video visit to create your customized plan. Then, we meet each week on for questions, discussion, and Bariatric education. Learn what to eat, how to eat, and when to eat. Breakthrough stalls, meet your goals, and learn how to keep the weight off. If you’re within your first 2 years post-op, comment JUMPSTART below for more info.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #wlsjourney #rnycommunity #vsgsisters #wlssupport #wlsfamily #wlsgoals #bariatricsupport #bariatricgoals #vsgweightloss

New Year’s Spark ✨

There’s nothing like the start of a new year! It feels so fresh, like a clean slate. An opportunity to take this spark ✨ of motivation and actually achieve goals you have been working on for years. Such a great feeling.

But, the cool thing about the Bariatric journey is that you don’t have to embark on anything extreme this year. That’s a good thing because anything extreme never lasts. Instead, focus in on our core foundational habits and create your lasting lifestyle change.

Protein

Meal frequency

Water

Movement

Strength training (when it’s time)

Sleep

All of these things move the needle on your weight loss journey and help you keep it off. The trick is repetition of these habits and creating systems that make them happen. Doesn’t mean you’ll be perfect. In fact, perfection is never the goal. Consistency is what we’re striving for. When you do that, you’ll get to where you want to go, one step at a time. One day at a time.

Do you feel that New Year’s Spark? ✨✨ What are you striving to achieve this year?

Do you need a Bariatric Boost in 2025? The Bariatric Jumpstart program is 16 weeks of personalized guidance, accountability, and motivation. We start with a 1:1 video visit to create your customized plan. Then, we meet each week on for questions, discussion, and Bariatric education. Learn what to eat, how to eat, and when to eat. Breakthrough stalls, meet your goals, and learn how to keep the weight off. If you’re within your first 2 years post-op, comment JUMPSTART below for more info.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #rny #wlsjourney #rnycommunity #vsgsisters #wlssupport #wlsfamily #wlsgoals #bariatricsupport #bariatricgoals #vsgweightloss

A look back, a look ahead ✨

Look back over the last year and take note of all that you’ve accomplished. You’ve put so much time, effort, and heart into your Bariatric journey. It’s important to recognize your wins and victories - both big and small.

You’ve written an amazing chapter in your life. One of bravery, courage, and hope. That’s the power of the Bariatric surgery journey. It’s so life-changing. ✨

As you look ahead to 2025, think about what you want to accomplish. Dream big. You can become that version of yourself that you envision.

2025 is another chapter in your journey. It’s not going to be perfect, but that’s never the goal. It’s going to be a winding, twisting road of change that might seem messy at times. But that’s the behavior change process at work. It’s going to be a year of hard work, determination, habit building, and lifestyle change. There will be tough moments, but also many triumphs. It’s going to be your next chapter, one you get to write. Unique to you.

As we say goodbye to 2024 and look ahead to 2025, keep walking the path toward your goals, one step at a time. So many good things ahead! ✨

Happy New Year’s, friends! What do you want to accomplish this year?

If you need a Bariatric Boost in 2025, the Bariatric Jumpstart program is the place to be. It’s 16 weeks of personalized guidance, education, and accountability. We start with a 1:1 visit to create your customized plan and then meet weekly to make it all happen. Learn what to eat, how to eat, and when to eat to optimize your nutrition for weight loss. Breakthrough stalls and learn how to keep the weight off long-term. If you are within your first 2 years post-op comment JUMPSTART below and I’ll send you all the details. Can’t wait to help you write your next chapter in 2025!

#wls #wlscommunity #wlseats #vsgcommunity #vsg #vsgjourney #gastricsleeve #sleevesisters #rny #rnycommunity #sadi #duodenalswitch #bariatrica #bariatricsurgery #bariatricsleeve #wlsmexico #preopdiet #preopvsg #100poundsdown #wlsgoals #bariatriclife #wlslife #wlslifestyle

A look back, a look ahead ✨

Look back over the last year and take note of all that you’ve accomplished. You’ve put so much time, effort, and heart into your Bariatric journey. It’s important to recognize your wins and victories - both big and small.

You’ve written an amazing chapter in your life. One of bravery, courage, and hope. That’s the power of the Bariatric surgery journey. It’s so life-changing. ✨

As you look ahead to 2025, think about what you want to accomplish. Dream big. You can become that version of yourself that you envision.

2025 is another chapter in your journey. It’s not going to be perfect, but that’s never the goal. It’s going to be a winding, twisting road of change that might seem messy at times. But that’s the behavior change process at work. It’s going to be a year of hard work, determination, habit building, and lifestyle change. There will be tough moments, but also many triumphs. It’s going to be your next chapter, one you get to write. Unique to you.

As we say goodbye to 2024 and look ahead to 2025, keep walking the path toward your goals, one step at a time. So many good things ahead! ✨

Happy New Year’s, friends! What do you want to accomplish this year?

If you need a Bariatric Boost in 2025, the Bariatric Jumpstart program is the place to be. It’s 16 weeks of personalized guidance, education, and accountability. We start with a 1:1 visit to create your customized plan and then meet weekly to make it all happen. Learn what to eat, how to eat, and when to eat to optimize your nutrition for weight loss. Breakthrough stalls and learn how to keep the weight off long-term. If you are within your first 2 years post-op comment JUMPSTART below and I’ll send you all the details. Can’t wait to help you write your next chapter in 2025!

#wls #wlscommunity #wlseats #vsgcommunity #vsg #vsgjourney #gastricsleeve #sleevesisters #rny #rnycommunity #sadi #duodenalswitch #bariatrica #bariatricsurgery #bariatricsleeve #wlsmexico #preopdiet #preopvsg #100poundsdown #wlsgoals #bariatriclife #wlslife #wlslifestyle

Soups after Bariatric surgery🍲

The week between Christmas and New Years is the perfect time for soup! Hydrating, light, and nutritious, soups can be a delicious addition to your post-Bariatric surgery eating plan - with a few modifications!

Most soups contain *too much broth* and not enough substance to make it worth it. We have protein goals to meet after all!

Modifications:
1. Make hearty soups, almost “chili-like”. With more veggies, beans, and meat in each bite. Usually that’s adding in extra chicken or veggies, more than the recipe calls for.
2. Use bone broth as your liquid base. Each cup of bone broth has about 10g collagen protein and brings an array of benefits for the gut, hair skin, nails, bones and joints.

So, snuggle up and enjoy a cup of this Bariatric friendly crockpot chicken and veggie soup!!

2 pounds (32oz) boneless skinless chicken breast or thighs (thigh are sometimes tolerated better after surgery)
1.5 tsp sea salt
1 tsp black pepper
1 cup diced potatoes (skip this if not on your plan at the moment, but potatoes are one of the most satiating foods and can be included!)
1 cup diced celery
1 cup diced carrots
1 cup diced onion (about 1 medium)
6-8 cloves garlic (or about 4-5 tsp of minced garlic)
2-3 Bay leaves
3 tsp fresh thyme (or 1/4 tsp dried thyme)
8-12 cups of chicken bone broth
1-2 cups peas (one of the highest fiber starchy veggies!)
4 Tbs fresh parsley, chopped (or 4 tsp dried parsley)

Instructions:
Layer all above ingredients in the crock pot and add the bone broth. Cook on low for 8 hours for fall-apart chicken. Sprinkle the parsley before serving.

In about 1-1.5 cups: 140 calories, 8g carbs, 3g fiber, 25g protein

Enjoy!!

Do you need a Bariatric Boost in 2025? I’m enrolling now for the Bariatric Jumpstart program. This program is for you if you’re within your first 2 years post-op and want to optimize your nutrition to maximize weight loss, breakthrough stalls, learn how to eat for your new body and life. Set yourself up for success in this important journey. I will guide you. Comment JUMPSTART below for more info. 2025 is your year to achieve your goals. Let’s do this together.

Soups after Bariatric surgery🍲

The week between Christmas and New Years is the perfect time for soup! Hydrating, light, and nutritious, soups can be a delicious addition to your post-Bariatric surgery eating plan - with a few modifications!

Most soups contain *too much broth* and not enough substance to make it worth it. We have protein goals to meet after all!

Modifications:
1. Make hearty soups, almost “chili-like”. With more veggies, beans, and meat in each bite. Usually that’s adding in extra chicken or veggies, more than the recipe calls for.
2. Use bone broth as your liquid base. Each cup of bone broth has about 10g collagen protein and brings an array of benefits for the gut, hair skin, nails, bones and joints.

So, snuggle up and enjoy a cup of this Bariatric friendly crockpot chicken and veggie soup!!

2 pounds (32oz) boneless skinless chicken breast or thighs (thigh are sometimes tolerated better after surgery)
1.5 tsp sea salt
1 tsp black pepper
1 cup diced potatoes (skip this if not on your plan at the moment, but potatoes are one of the most satiating foods and can be included!)
1 cup diced celery
1 cup diced carrots
1 cup diced onion (about 1 medium)
6-8 cloves garlic (or about 4-5 tsp of minced garlic)
2-3 Bay leaves
3 tsp fresh thyme (or 1/4 tsp dried thyme)
8-12 cups of chicken bone broth
1-2 cups peas (one of the highest fiber starchy veggies!)
4 Tbs fresh parsley, chopped (or 4 tsp dried parsley)

Instructions:
Layer all above ingredients in the crock pot and add the bone broth. Cook on low for 8 hours for fall-apart chicken. Sprinkle the parsley before serving.

In about 1-1.5 cups: 140 calories, 8g carbs, 3g fiber, 25g protein

Enjoy!!

Do you need a Bariatric Boost in 2025? I’m enrolling now for the Bariatric Jumpstart program. This program is for you if you’re within your first 2 years post-op and want to optimize your nutrition to maximize weight loss, breakthrough stalls, learn how to eat for your new body and life. Set yourself up for success in this important journey. I will guide you. Comment JUMPSTART below for more info. 2025 is your year to achieve your goals. Let’s do this together.

Let’s talk about collagen protein!

Collagen has amazing benefits for hair, skin, nails, bones, and joints, making it a great addition to your routine after bariatric surgery.

But, timing is everything ⏳

The first priority after surgery should to be on consuming complete proteins like chicken, turkey, lean beef, fish, eggs, low sugar dairy, and protein shakes containing whey protein isolate. These directly support healing and help maintain muscle mass during weight loss. 💪🏻

Once you’re further along in your Bariatric journey and able to meet protein goals consistently with complete proteins, it’s the perfect time to start incorporating collagen protein for those added benefits.

Let’s make this treat!
•4 Tbs Vital Proteins Chocolate Collagen powder
•8oz hot water

Mix well- I like using the milk frother! Top with whipped cream and cacao powder for a little extra treat 😋

90 calories, 4g carbs, 2g fiber, 18g of delicious collagen protein

I’ve also added this into coffee and smoothies! Have you tried the chocolate collagen peptides?

Do you need help creating a personalized meal plan or navigating a stall? I would love to help you as plan our goals for the new year! The Bariatric Jumpstart program is designed specifically for your first 1-2 years post-op. It’s 16 weeks of expert guidance, individualized recommendations, and community support. Get support you need from a dynamic and forward-thinking Bariatric Dietitian who brings energy and creativity to the table. I will guide you each step of the way 😊 Comment JUMPSTART below for all of the details.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #vsgeats #vsgsisters #vsg #vsggoals #vsgrecipes #vsgcrew #vsgmealprep #duodenalswitchlife #rnyeats #rnyfamily #gastricbypasssurgery #costcofinds #vitalproteins

Let’s talk about collagen protein!

Collagen has amazing benefits for hair, skin, nails, bones, and joints, making it a great addition to your routine after bariatric surgery.

But, timing is everything ⏳

The first priority after surgery should to be on consuming complete proteins like chicken, turkey, lean beef, fish, eggs, low sugar dairy, and protein shakes containing whey protein isolate. These directly support healing and help maintain muscle mass during weight loss. 💪🏻

Once you’re further along in your Bariatric journey and able to meet protein goals consistently with complete proteins, it’s the perfect time to start incorporating collagen protein for those added benefits.

Let’s make this treat!
•4 Tbs Vital Proteins Chocolate Collagen powder
•8oz hot water

Mix well- I like using the milk frother! Top with whipped cream and cacao powder for a little extra treat 😋

90 calories, 4g carbs, 2g fiber, 18g of delicious collagen protein

I’ve also added this into coffee and smoothies! Have you tried the chocolate collagen peptides?

Do you need help creating a personalized meal plan or navigating a stall? I would love to help you as plan our goals for the new year! The Bariatric Jumpstart program is designed specifically for your first 1-2 years post-op. It’s 16 weeks of expert guidance, individualized recommendations, and community support. Get support you need from a dynamic and forward-thinking Bariatric Dietitian who brings energy and creativity to the table. I will guide you each step of the way 😊 Comment JUMPSTART below for all of the details.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #vsgeats #vsgsisters #vsg #vsggoals #vsgrecipes #vsgcrew #vsgmealprep #duodenalswitchlife #rnyeats #rnyfamily #gastricbypasssurgery #costcofinds #vitalproteins

Protein and deli meats!

Have you ever walked past the fridge and grabbed 1 or 2 thin slices of deli meat and thought, “✔️snack time complete!” That was definitely a great protein choice 🙌🏻, but it might not have been enough protein! 😅

While deli meats are a delicious and easy protein source, you do have to ensure you’re actually getting enough total slices to meet your protein needs. ☺️

1 ounce of deli meat is about 5-6g protein and in the example in the video, 1 ounce is about 2 slices. To really move the needle on your protein goals, you’re probably going to need more than 2 slices. You might need 4-6 slices (10-15g protein) or more to make it a worth-it meal or snack. 😅

A food scale can be really helpful so you can weigh the meat and see how many slices will benefit you most in your journey.

‼️Of course, this completely depends on your portion size and where you are in your journey. If you feel a slight pressure or fullness after eating 2 slices, that’s our most important signal and it’s time to stop eating. We want to protect the size of the stomach pouch as best we can. Fullness signals are so important. But, if you’re further out and can eat a little more, you’ll want to lean into more deli meat to stay fuller longer and prevent grazing. By the way, it’s normal to be eating more the further out you are. ❤️The key is reworking your eating plan to meet your current needs. Your nutrition goals and eating plan need to evolve with you 😉

Do you need a little more deli meat on your turkey roll-up or in your protein box? 🙋🏻‍♀️

If you need help creating a personalized meal plan or navigating a stall, I would love to help. The Bariatric Jumpstart program is designed specifically for your first year post-op. It’s 16 weeks of expert guidance, individualized recommendations, and community support. Get support through the holidays and into the new year. Holiday promotion going on now, ends 12/15. Comment JUMPSTART below for all of the details.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #vsgeats #vsgsisters #vsg #vsggoals #vsgrecipes #vsgcrew #vsgmealprep #duodenalswitchlife #rnyeats #rnyfamily

Protein and deli meats!

Have you ever walked past the fridge and grabbed 1 or 2 thin slices of deli meat and thought, “✔️snack time complete!” That was definitely a great protein choice 🙌🏻, but it might not have been enough protein! 😅

While deli meats are a delicious and easy protein source, you do have to ensure you’re actually getting enough total slices to meet your protein needs. ☺️

1 ounce of deli meat is about 5-6g protein and in the example in the video, 1 ounce is about 2 slices. To really move the needle on your protein goals, you’re probably going to need more than 2 slices. You might need 4-6 slices (10-15g protein) or more to make it a worth-it meal or snack. 😅

A food scale can be really helpful so you can weigh the meat and see how many slices will benefit you most in your journey.

‼️Of course, this completely depends on your portion size and where you are in your journey. If you feel a slight pressure or fullness after eating 2 slices, that’s our most important signal and it’s time to stop eating. We want to protect the size of the stomach pouch as best we can. Fullness signals are so important. But, if you’re further out and can eat a little more, you’ll want to lean into more deli meat to stay fuller longer and prevent grazing. By the way, it’s normal to be eating more the further out you are. ❤️The key is reworking your eating plan to meet your current needs. Your nutrition goals and eating plan need to evolve with you 😉

Do you need a little more deli meat on your turkey roll-up or in your protein box? 🙋🏻‍♀️

If you need help creating a personalized meal plan or navigating a stall, I would love to help. The Bariatric Jumpstart program is designed specifically for your first year post-op. It’s 16 weeks of expert guidance, individualized recommendations, and community support. Get support through the holidays and into the new year. Holiday promotion going on now, ends 12/15. Comment JUMPSTART below for all of the details.

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #vsgcommunity #preopdiet #wlsjourney #vsgeats #vsgsisters #vsg #vsggoals #vsgrecipes #vsgcrew #vsgmealprep #duodenalswitchlife #rnyeats #rnyfamily

Update: The live class has already occurred, but comment HOLIDAYS below and I’ll email you the link to watch the replay 🎄🎄

Join me TONIGHT Wednesday (12/11) at 5p PST/ 8p EST for FREE class on Navigating the Holidays after Bariatric Surgery! My goal is to empower you to enjoy the holidays while staying aligned to your Bariatric goals. We’ve got this!

Make sure you’re following me and then comment “HOLIDAYS” below and I’ll send you a link to register for this FREE event!

Share this with your friends or tag them below ❤️

Can’t wait to see you there!! 🎄🎄🎄

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #wlsjourney #vsgsisters #wlssupport #wlslife #wlsfam #bariatriclife #100poundsdown #bariatricsupport #gastricbypasssupport #duodenalswitchcommunity

Update: The live class has already occurred, but comment HOLIDAYS below and I’ll email you the link to watch the replay 🎄🎄

Join me TONIGHT Wednesday (12/11) at 5p PST/ 8p EST for FREE class on Navigating the Holidays after Bariatric Surgery! My goal is to empower you to enjoy the holidays while staying aligned to your Bariatric goals. We’ve got this!

Make sure you’re following me and then comment “HOLIDAYS” below and I’ll send you a link to register for this FREE event!

Share this with your friends or tag them below ❤️

Can’t wait to see you there!! 🎄🎄🎄

#wlsmexico #wlscommunity #duodenalswitch #bariatricsurgery #bariatricsurgery #vsgcommunity #preopdiet #rny #rnycommunity #wlsjourney #vsgsisters #wlssupport #wlslife #wlsfam #bariatriclife #100poundsdown #bariatricsupport #gastricbypasssupport #duodenalswitchcommunity

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