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Dana White Bariatric Dietitian

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Pizza Parm Crisp 🍕 Protein Box

25g full-of-flavor protein + crisp, juicy green grapes = this snack is on repeat 🙌🏻

What’s in the box?
• 2/3 cup cottage cheese = 18g protein
•7-8 Pizza Parm Crisps @sonomacreamery (got the big bag at Costco!)
•Green grapes - yes, grapes are a go! Eat cottage cheese and parm crisps first, then grapes. You’ll prioritize protein and balance blood sugars.

Whole box: 200 cals, 8g fat, 14g carb, 25g protein

Have you had the pizza parm crisps from Costco?! Sooooo good!

#bariatricsurgery #wlscommunity #vsgsisters #rnycommunity #duodenalswitchcommunity

Pizza Parm Crisp 🍕 Protein Box

25g full-of-flavor protein + crisp, juicy green grapes = this snack is on repeat 🙌🏻

What’s in the box?
• 2/3 cup cottage cheese = 18g protein
•7-8 Pizza Parm Crisps @sonomacreamery (got the big bag at Costco!)
•Green grapes - yes, grapes are a go! Eat cottage cheese and parm crisps first, then grapes. You’ll prioritize protein and balance blood sugars.

Whole box: 200 cals, 8g fat, 14g carb, 25g protein

Have you had the pizza parm crisps from Costco?! Sooooo good!

#bariatricsurgery #wlscommunity #vsgsisters #rnycommunity #duodenalswitchcommunity

Daylight Saving Time ⏰

It means spring is around the corner 🌷and we love that extra hour of sunlight ☀️!! But, we also lose an hour of sleep and that can feel super rough come Monday morning 😫

Research shows even one night of poor sleep can temporarily increase insulin resistance and drive UP hunger and cravings the next day (ugh!!).

Here’s a game plan to fight back Monday:

☀️ Get morning sunlight
Step outside for a few minutes after waking. Morning light helps reset your circadian rhythm, boosts alertness, and can help you sleep better the next night.

🍳Prioritize protein at breakfast
A high-protein, lower-sugar breakfast can help stabilize blood sugar and energy so you’re not craving all the carby snacks later on!

👣Walk after meals
Even 10–15 minutes of walking after eating helps muscles utilize glucose and can reduce post-meal blood sugar spikes- so awesome!

💧 Stay hydrated
Just a 2% drop in hydration can affect cognition and energy. Keep that water bottle nearby and sip throughout the day.

☕ And of course, an extra cup of coffee always helps too!

Your body will adjust in a few days — until then, sunlight, protein, movement, and hydration can go a long way!

Don’t notice more cravings when you lose sleep?? Share below!

#wls #wlscommunity #bariatricsurgery #vsgcommunity #duodenalswitchcommunity

Daylight Saving Time ⏰

It means spring is around the corner 🌷and we love that extra hour of sunlight ☀️!! But, we also lose an hour of sleep and that can feel super rough come Monday morning 😫

Research shows even one night of poor sleep can temporarily increase insulin resistance and drive UP hunger and cravings the next day (ugh!!).

Here’s a game plan to fight back Monday:

☀️ Get morning sunlight
Step outside for a few minutes after waking. Morning light helps reset your circadian rhythm, boosts alertness, and can help you sleep better the next night.

🍳Prioritize protein at breakfast
A high-protein, lower-sugar breakfast can help stabilize blood sugar and energy so you’re not craving all the carby snacks later on!

👣Walk after meals
Even 10–15 minutes of walking after eating helps muscles utilize glucose and can reduce post-meal blood sugar spikes- so awesome!

💧 Stay hydrated
Just a 2% drop in hydration can affect cognition and energy. Keep that water bottle nearby and sip throughout the day.

☕ And of course, an extra cup of coffee always helps too!

Your body will adjust in a few days — until then, sunlight, protein, movement, and hydration can go a long way!

Don’t notice more cravings when you lose sleep?? Share below!

#wls #wlscommunity #bariatricsurgery #vsgcommunity #duodenalswitchcommunity

Bariatric + GLP-1 Costco Finds

Hi friends! Save this for your next Costco run! Always great options to support your journey!

See any of your favorites in the list?!

#bariatricsurgery #wlscommunity #vsg #rnycommunity #duodenalswitchcommunity @mightysparkfood @drinkbodyarmor @marysgonecrackers @kevins.natural.foods @ascent_protein @butchersbonebroth

Bariatric + GLP-1 Costco Finds

Hi friends! Save this for your next Costco run! Always great options to support your journey!

See any of your favorites in the list?!

#bariatricsurgery #wlscommunity #vsg #rnycommunity #duodenalswitchcommunity @mightysparkfood @drinkbodyarmor @marysgonecrackers @kevins.natural.foods @ascent_protein @butchersbonebroth

One of the most powerful tools I use with my clients… food logs.

Tracking what you eat can be incredibly eye-opening (for me personally, too!). Many times we think we know what’s happening during the day, but when we actually write it down we start to see patterns, habits, and trends that were easy to miss. 👀

Food logs give us data.

And once we have data, we can make meaningful changes.

They can help us:
• confirm you’re hitting your protein goals
• see where calories may be sneaking in
• identify patterns that might be contributing to a stall
• understand why you may be feeling hungry, tired, or out of control with food

‼️Food logging isn’t something you need to do forever. But it can be an incredibly helpful short-term tool when we’re trying to understand what’s going on and figure out what adjustments will help you move forward.

What I ultimately want to teach you is HOW to eat so you don’t have to keep food logs forever 🏆

But, sometimes the smallest changes come from simply becoming more aware!

Have food logs helped you in your journey?

#bariatricsurgery #wlscommunity #duodenalswitch #vsgcommunity #vsgsupport

One of the most powerful tools I use with my clients… food logs.

Tracking what you eat can be incredibly eye-opening (for me personally, too!). Many times we think we know what’s happening during the day, but when we actually write it down we start to see patterns, habits, and trends that were easy to miss. 👀

Food logs give us data.

And once we have data, we can make meaningful changes.

They can help us:
• confirm you’re hitting your protein goals
• see where calories may be sneaking in
• identify patterns that might be contributing to a stall
• understand why you may be feeling hungry, tired, or out of control with food

‼️Food logging isn’t something you need to do forever. But it can be an incredibly helpful short-term tool when we’re trying to understand what’s going on and figure out what adjustments will help you move forward.

What I ultimately want to teach you is HOW to eat so you don’t have to keep food logs forever 🏆

But, sometimes the smallest changes come from simply becoming more aware!

Have food logs helped you in your journey?

#bariatricsurgery #wlscommunity #duodenalswitch #vsgcommunity #vsgsupport

Craving cookie dough? 🍪

…but you still need to meet your protein goals AND stay aligned with your bariatric journey?

You guys, you don’t have to choose ❤️

This high protein cookie dough has 40g of protein (for real!!) and totally hits the spot. It’s sooo good!!

And yes! This can work on a puréed or soft diet too. Just skip the chocolate chips!

Comment COOKIE DOUGH and I’ll send you the recipe!

#bariatricsurgery #wlscommunity #vsgeats #bariatriceats #duodenalswitch

Craving cookie dough? 🍪

…but you still need to meet your protein goals AND stay aligned with your bariatric journey?

You guys, you don’t have to choose ❤️

This high protein cookie dough has 40g of protein (for real!!) and totally hits the spot. It’s sooo good!!

And yes! This can work on a puréed or soft diet too. Just skip the chocolate chips!

Comment COOKIE DOUGH and I’ll send you the recipe!

#bariatricsurgery #wlscommunity #vsgeats #bariatriceats #duodenalswitch

Delayed holiday struggle?!

Can we talk about this? A new client shared something so relatable with me yesterday.

Do you feel like the holidays…

Reopened sweets.
Reopened grazing.
Reopened comfort habits.

You had good intentions on January 1st…
But then winter showed up 😩

And suddenly you were:

Staying cozy
Sleeping in
Skipping the workout
“Starting again on Monday”

If I’m honest, I feel this too. Mornings are dark and cold, and it’s DIFFICULT to get myself out the door to the gym. I’ve had to dig deep.

You’re not alone. And you’re not a failure. It’s just a tough season, but seasons change!!

Sometimes just knowing you’re not alone helps. It’s also helpful to remember there is always a solution. You can recommit anytime and practice taking action, not relying on motivation, but instead from a desire to keep promises to yourself (even when your alarm goes off early 😅).

When you start operating from a place of dedication to yourself, that’s when everything changes.

In the meantime… this delayed holiday struggle is real.

Comment 💯 if you can relate!

#bariatricsurgery #wlscommunity #vsgcommunity #wlsjourney #vsgsupport

Delayed holiday struggle?!

Can we talk about this? A new client shared something so relatable with me yesterday.

Do you feel like the holidays…

Reopened sweets.
Reopened grazing.
Reopened comfort habits.

You had good intentions on January 1st…
But then winter showed up 😩

And suddenly you were:

Staying cozy
Sleeping in
Skipping the workout
“Starting again on Monday”

If I’m honest, I feel this too. Mornings are dark and cold, and it’s DIFFICULT to get myself out the door to the gym. I’ve had to dig deep.

You’re not alone. And you’re not a failure. It’s just a tough season, but seasons change!!

Sometimes just knowing you’re not alone helps. It’s also helpful to remember there is always a solution. You can recommit anytime and practice taking action, not relying on motivation, but instead from a desire to keep promises to yourself (even when your alarm goes off early 😅).

When you start operating from a place of dedication to yourself, that’s when everything changes.

In the meantime… this delayed holiday struggle is real.

Comment 💯 if you can relate!

#bariatricsurgery #wlscommunity #vsgcommunity #wlsjourney #vsgsupport

Small portions?

Are you navigating high restriction and small portions after bariatric surgery or since starting a GLP-1? If so, you’re not alone! Small portions can make hitting your protein goal tricky, but it’s totally doable with a little creativity!

Here are my top 4 tips:

1️⃣ Eat more often: aim for 5–6 mini meals/snacks a day when portions are smaller.
2️⃣ Protein at every meal: try to eat protein first, always! Fruits, veggies, and fiber are important, but our priority is protein.
3️⃣ Choose high-protein, low-volume foods: Greek yogurt, Greek yogurt drinks, cottage cheese, and ground beef, and tuna deliver big protein in a small space. Nuts and cheese are great foods, but they’re not going to move the needle quickly on your protein goal.
4️⃣ Use protein beverages: ready-to-drink shakes (~30g protein), a scoop of protein powder (20–25g), or protein waters (15–20g) are perfect for getting protein without taking up too much space. Liquids usually go down easier than solid foods. You can even consider adding in 2 shakes per day until a little more space is available.

Have any of these tricks worked for you? Share below!

#bariatricsurgery #duodenalswitch #rny #glp1 #wlscommunity

Small portions?

Are you navigating high restriction and small portions after bariatric surgery or since starting a GLP-1? If so, you’re not alone! Small portions can make hitting your protein goal tricky, but it’s totally doable with a little creativity!

Here are my top 4 tips:

1️⃣ Eat more often: aim for 5–6 mini meals/snacks a day when portions are smaller.
2️⃣ Protein at every meal: try to eat protein first, always! Fruits, veggies, and fiber are important, but our priority is protein.
3️⃣ Choose high-protein, low-volume foods: Greek yogurt, Greek yogurt drinks, cottage cheese, and ground beef, and tuna deliver big protein in a small space. Nuts and cheese are great foods, but they’re not going to move the needle quickly on your protein goal.
4️⃣ Use protein beverages: ready-to-drink shakes (~30g protein), a scoop of protein powder (20–25g), or protein waters (15–20g) are perfect for getting protein without taking up too much space. Liquids usually go down easier than solid foods. You can even consider adding in 2 shakes per day until a little more space is available.

Have any of these tricks worked for you? Share below!

#bariatricsurgery #duodenalswitch #rny #glp1 #wlscommunity

Plain Water After Bariatric Surgery 😝

If plain water hasn’t been your best friend after bariatric surgery, you are absolutely not alone.

Plain water can:
✔️ Sit heavy in your pouch
✔️ Slosh around
✔️ Feel like it’s “stuck”
✔️ Cause nausea
✔️ Feel hard to drink 😩

And when hydration already feels like a full-time job, that does not help.

The good news? This usually improves over time. As healing continues and your pouch becomes less sensitive, water tends to feel easier. For some, that can take months.

In the meantime, adding flavor can make a big difference. Flavored fluids often go down more smoothly, and if they help you drink more consistently, that’s a win for your hydration goals 🙌🏻

Try:
✔️Sugar free flavor packets like True Lemon Lemonades (my favorite), Stur, Sweet Leaf Water Drops, Ultima, Crystal Light
✔️Sports drinks like Body Armour Lyte (my fave), Gatorade Zero or Powerade Zero
✔️Electrolyte enhancers like Sugar free Liquid IV, Clean Simple Eats Hydrate + Electrolytes, Instant Hydration, Redmonds Relyte, Nuun tablets
✔️Early on, you can also count any protein shakes, proffees, and protein waters (like Oath) toward your fluid goals …and these usually sit well post-op.

Have you struggled with plain water? What’s your go-to flavor or drink? 💧

@truelemon @sturdrinks @sweetleaf @goultima @sipcrystallight @drinkbodyarmor @gatorade @powerade @liquidiv @cleansimpleeats @instanthydration @redmondrelyte @nuunhydration @oathnutrition

#wlscommunity #bariatricsurgery #vsgcommunity #duodenalswitch #wls

Plain Water After Bariatric Surgery 😝

If plain water hasn’t been your best friend after bariatric surgery, you are absolutely not alone.

Plain water can:
✔️ Sit heavy in your pouch
✔️ Slosh around
✔️ Feel like it’s “stuck”
✔️ Cause nausea
✔️ Feel hard to drink 😩

And when hydration already feels like a full-time job, that does not help.

The good news? This usually improves over time. As healing continues and your pouch becomes less sensitive, water tends to feel easier. For some, that can take months.

In the meantime, adding flavor can make a big difference. Flavored fluids often go down more smoothly, and if they help you drink more consistently, that’s a win for your hydration goals 🙌🏻

Try:
✔️Sugar free flavor packets like True Lemon Lemonades (my favorite), Stur, Sweet Leaf Water Drops, Ultima, Crystal Light
✔️Sports drinks like Body Armour Lyte (my fave), Gatorade Zero or Powerade Zero
✔️Electrolyte enhancers like Sugar free Liquid IV, Clean Simple Eats Hydrate + Electrolytes, Instant Hydration, Redmonds Relyte, Nuun tablets
✔️Early on, you can also count any protein shakes, proffees, and protein waters (like Oath) toward your fluid goals …and these usually sit well post-op.

Have you struggled with plain water? What’s your go-to flavor or drink? 💧

@truelemon @sturdrinks @sweetleaf @goultima @sipcrystallight @drinkbodyarmor @gatorade @powerade @liquidiv @cleansimpleeats @instanthydration @redmondrelyte @nuunhydration @oathnutrition

#wlscommunity #bariatricsurgery #vsgcommunity #duodenalswitch #wls

Chocolate Raspberry Frozen Greek Yogurt Clusters 💕

Okay you guys, you have to make these! A delicious frozen treat that supports your protein and fiber goals.

Let’s make it! 👇🏻
•16oz Greek yogurt— I love Oikos Triple Zero in the bigger container. 15g protein in 6oz @oikos
•1 scoop vanilla protein powder. I like Isopure Naturals in Vanilla Bean flavor available on Amazon @isopure
•2 cups raspberries, cut into smaller pieces
•Dark chocolate for drizzling

Mix together Greek yogurt with protein powder. Gently fold in raspberries. Scoop 1/2 cup clusters onto a parchment paper-lined cookie sheet. Melt dark chocolate and drizzle on top 👏🏻 Freeze for 3-4 hours and enjoy!

Makes 6 (1/2 cup) clusters: 80 calories | 9g carbs | 3g fiber | 11g protein

Perfect use for any leftover Valentine’s Day chocolates ☺️ Are you going to give this a try?

#vsgcommunity #wlseats #bariatricsurgery #vsgsupport #duodenalswitchcommunity

Chocolate Raspberry Frozen Greek Yogurt Clusters 💕

Okay you guys, you have to make these! A delicious frozen treat that supports your protein and fiber goals.

Let’s make it! 👇🏻
•16oz Greek yogurt— I love Oikos Triple Zero in the bigger container. 15g protein in 6oz @oikos
•1 scoop vanilla protein powder. I like Isopure Naturals in Vanilla Bean flavor available on Amazon @isopure
•2 cups raspberries, cut into smaller pieces
•Dark chocolate for drizzling

Mix together Greek yogurt with protein powder. Gently fold in raspberries. Scoop 1/2 cup clusters onto a parchment paper-lined cookie sheet. Melt dark chocolate and drizzle on top 👏🏻 Freeze for 3-4 hours and enjoy!

Makes 6 (1/2 cup) clusters: 80 calories | 9g carbs | 3g fiber | 11g protein

Perfect use for any leftover Valentine’s Day chocolates ☺️ Are you going to give this a try?

#vsgcommunity #wlseats #bariatricsurgery #vsgsupport #duodenalswitchcommunity

Chocolate Strawberry Hearts 🍓

Simple, delicious, and a treat that loves you back ❤️

Strawberries are low in calories and sugar, high in fiber and antioxidants- the perfect sweet treat. Drizzle on some dark chocolate and 🤌🏻. A little indulgence that supports your goals and keeps you in control!

Note: I’ve tried this with Lily’s chocolate chips, but they don’t melt as well 😅. Stick with real dark chocolate for the best results!

Favorite brands:
❤️ Hu @hukitchen Simple Dark Chocolate 70%
❤️ Guittard Extra Dark Chocolate Chips 63% @guittardchocolate
❤️ Ghirardelli Intense Dark 72% Cocoa @ghirardelli

I always look for chocolate where cocoa is the first ingredient. The higher the cocoa percentage, the lower the sugar and the greater the antioxidant and flavonoid benefits! 🙌🏻

I also want you to know that you can enjoy treats on this journey. We just want to do it in a way that supports your goals!

Do you have any sweet treats planned for today? Share with us below!

Happy Valentine’s Day, friends! 💕

#bariatricsurgery #wlseats #vsgsupport #duodenalswitchcommunity #gastricbypass

Chocolate Strawberry Hearts 🍓

Simple, delicious, and a treat that loves you back ❤️

Strawberries are low in calories and sugar, high in fiber and antioxidants- the perfect sweet treat. Drizzle on some dark chocolate and 🤌🏻. A little indulgence that supports your goals and keeps you in control!

Note: I’ve tried this with Lily’s chocolate chips, but they don’t melt as well 😅. Stick with real dark chocolate for the best results!

Favorite brands:
❤️ Hu @hukitchen Simple Dark Chocolate 70%
❤️ Guittard Extra Dark Chocolate Chips 63% @guittardchocolate
❤️ Ghirardelli Intense Dark 72% Cocoa @ghirardelli

I always look for chocolate where cocoa is the first ingredient. The higher the cocoa percentage, the lower the sugar and the greater the antioxidant and flavonoid benefits! 🙌🏻

I also want you to know that you can enjoy treats on this journey. We just want to do it in a way that supports your goals!

Do you have any sweet treats planned for today? Share with us below!

Happy Valentine’s Day, friends! 💕

#bariatricsurgery #wlseats #vsgsupport #duodenalswitchcommunity #gastricbypass

Bariatric snack! 🍅

Sometimes simple is best and this combo is delicious! You’re prioritizing protein, sticking with whole foods, and adding in a veggie… that’s a win 🏆

Make it ⬇️
1 Roma tomato, cut into thicker slices
1/2 cup cottage cheese
Salt and pepper to taste

Add cottage cheese to tomato slices with salt and pepper- that’s it!

Nutrition: 120 cals, 5g carb, 1g fiber, 12g protein

Have you tried this combo?!

#bariatricsurgery #wlscommunity #vsgeats #duodenalswitchcommunity #wlsfood

Bariatric snack! 🍅

Sometimes simple is best and this combo is delicious! You’re prioritizing protein, sticking with whole foods, and adding in a veggie… that’s a win 🏆

Make it ⬇️
1 Roma tomato, cut into thicker slices
1/2 cup cottage cheese
Salt and pepper to taste

Add cottage cheese to tomato slices with salt and pepper- that’s it!

Nutrition: 120 cals, 5g carb, 1g fiber, 12g protein

Have you tried this combo?!

#bariatricsurgery #wlscommunity #vsgeats #duodenalswitchcommunity #wlsfood

Try this ⬇️

Ugh, it’s so frustrating to feel hungry again too soon. You feel like you just ate, and it already feels hard to make it to your next planned meal. That can make you nervous and bring up worry.

In that moment, it’s easy to reach for something to take the edge off. But sometimes one snack turns into another… and then another. Before you know it, you feel frustrated and defeated.

Unfortunately, this eating pattern can make the whole journey feel more difficult than it needs to be. It can stall weight loss progress and derail your efforts. 😩

The solution here? Making sure you eat ENOUGH at mealtimes. Enough protein. Enough veggies. Enough total volume. By leaning into slightly larger portions at meals, you’ll feel fuller, more satisfied, more energized, and more in control for longer periods of time. That leads to less grazing and better results.

But I get it. It’s scary to try eating more, especially in a bariatric weight loss journey. Maybe smaller portions worked before. Maybe you think it’s what your meals “should” look like. Maybe you’ve heard you should only be eating 3 oz of meat at meals, so you’re sticking with that. Of course you want to be successful, so you’re doing what you think is best!!

The goal is not to feel overly full. But you also shouldn’t be hungry 30–60 minutes later.

Lean into eating the right amount for you, no matter where you are in this journey. If 5 oz of protein leaves you satisfied, eat 5 oz, not 2 oz.

Eating ENOUGH at meals helps you:
• Meet protein goals
• Stay satisfied longer
• Reduce grazing
• Feel more in control

Comfortable fullness and satiety is the target. Not teeny tiny portions if you can comfortably eat more.

And if you’re more active now, you have to fuel differently. Eating too little at meals sets you up for grazing, which is often the most detrimental pattern for long-term success.

If you’re struggling with hunger and cravings, we may need to adjust your meals, not restrict them further, to see results.

Do you feel like you’re eating enough at mealtimes? Let’s continue this conversation below. ⬇️

#bariatricsurgery #wlscommunity #vsgcommunity #wlsjourney #vsgsupport

Try this ⬇️

Ugh, it’s so frustrating to feel hungry again too soon. You feel like you just ate, and it already feels hard to make it to your next planned meal. That can make you nervous and bring up worry.

In that moment, it’s easy to reach for something to take the edge off. But sometimes one snack turns into another… and then another. Before you know it, you feel frustrated and defeated.

Unfortunately, this eating pattern can make the whole journey feel more difficult than it needs to be. It can stall weight loss progress and derail your efforts. 😩

The solution here? Making sure you eat ENOUGH at mealtimes. Enough protein. Enough veggies. Enough total volume. By leaning into slightly larger portions at meals, you’ll feel fuller, more satisfied, more energized, and more in control for longer periods of time. That leads to less grazing and better results.

But I get it. It’s scary to try eating more, especially in a bariatric weight loss journey. Maybe smaller portions worked before. Maybe you think it’s what your meals “should” look like. Maybe you’ve heard you should only be eating 3 oz of meat at meals, so you’re sticking with that. Of course you want to be successful, so you’re doing what you think is best!!

The goal is not to feel overly full. But you also shouldn’t be hungry 30–60 minutes later.

Lean into eating the right amount for you, no matter where you are in this journey. If 5 oz of protein leaves you satisfied, eat 5 oz, not 2 oz.

Eating ENOUGH at meals helps you:
• Meet protein goals
• Stay satisfied longer
• Reduce grazing
• Feel more in control

Comfortable fullness and satiety is the target. Not teeny tiny portions if you can comfortably eat more.

And if you’re more active now, you have to fuel differently. Eating too little at meals sets you up for grazing, which is often the most detrimental pattern for long-term success.

If you’re struggling with hunger and cravings, we may need to adjust your meals, not restrict them further, to see results.

Do you feel like you’re eating enough at mealtimes? Let’s continue this conversation below. ⬇️

#bariatricsurgery #wlscommunity #vsgcommunity #wlsjourney #vsgsupport

Super Bowl Snacks 🏈

Super Bowl snacks and bariatric goals can coexist 🙌🏻 You’ll be most successful when you have helpful foods available and ready to go. And of course they need to be delicious too!

What do you think of these options?? What are you making?

Need extra support? I’m here to help you create a plan to meet your goals, at every phase of this Bariatric journey.

➡️ Bariatric Jumpstart: for those prep-op to 18 months post-op. Comment JUMPSTART for details.
➡️ Bariatric NextStep: for those 18 months post and beyond! Comment NEXTSTEP for details.

…or send me a DM to chat more. We’ve got this ❤️

#wlseats #bariatricsurgery #bariatricsurgeon #vsgcommunity #duodenalswitchcommunity

Super Bowl Snacks 🏈

Super Bowl snacks and bariatric goals can coexist 🙌🏻 You’ll be most successful when you have helpful foods available and ready to go. And of course they need to be delicious too!

What do you think of these options?? What are you making?

Need extra support? I’m here to help you create a plan to meet your goals, at every phase of this Bariatric journey.

➡️ Bariatric Jumpstart: for those prep-op to 18 months post-op. Comment JUMPSTART for details.
➡️ Bariatric NextStep: for those 18 months post and beyond! Comment NEXTSTEP for details.

…or send me a DM to chat more. We’ve got this ❤️

#wlseats #bariatricsurgery #bariatricsurgeon #vsgcommunity #duodenalswitchcommunity

High Protein Buffalo 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! 🙌🏻

This dip is gooooood!

Let’s make it!
•1.5 cups cottage cheese
•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!

Nutrition: 1/4 cup dip: 70 calories, 1.5g carbs, 10g protein

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

Will you make this on Sunday?! 🏈🏈

#superbowlsnacks #wls #bariatricsurgery #duodenalswitchcommunity #vsgeats

High Protein Buffalo 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! 🙌🏻

This dip is gooooood!

Let’s make it!
•1.5 cups cottage cheese
•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!

Nutrition: 1/4 cup dip: 70 calories, 1.5g carbs, 10g protein

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

Will you make this on Sunday?! 🏈🏈

#superbowlsnacks #wls #bariatricsurgery #duodenalswitchcommunity #vsgeats

The 3-8pm Struggle: Part 2 of 2

If you find the afternoon and evenings a challenging time to navigate food and eating, you’re not alone! 😩There are many reasons for this from under fueling in the first part of your day, to inadequate sleep, even hunger hormones rising in the afternoon!

No worries, I’ve got you in this one! There are so many things we can do with nutrition, exercise, and lifestyle to help you get control back and manage this time with confidence!

What did you think of tips 4-6? Be sure to check out yesterday’s post for the first 3 tips if you missed it!

When it comes to creating a plan to make 3-8p easier, it starts with examining the flow of your day from start to finish.

What you eat, when you eat, and how much you eat all matters when it comes to feeling satisfied and in control.

Your needs change constantly throughout your journey. With big changes in the first year post-op especially! But even as time goes on portions become bigger and we have to readjust your eating plan to match your current needs.

If you need individualized guidance and a strategic eating plan for you, comment STRATEGY below.

I’ll send info on my coaching programs: Bariatric Jumpstart + Bariatric NextStep!

I’d love to help you feel positive about your plan and make sure you’re on the right track towards your goals!

We’ve got this ❤️

#wlsjourney #vsgjourney #duodenalswitchcommunity #vsgsupport #wlsstrong

The 3-8pm Struggle: Part 2 of 2

If you find the afternoon and evenings a challenging time to navigate food and eating, you’re not alone! 😩There are many reasons for this from under fueling in the first part of your day, to inadequate sleep, even hunger hormones rising in the afternoon!

No worries, I’ve got you in this one! There are so many things we can do with nutrition, exercise, and lifestyle to help you get control back and manage this time with confidence!

What did you think of tips 4-6? Be sure to check out yesterday’s post for the first 3 tips if you missed it!

When it comes to creating a plan to make 3-8p easier, it starts with examining the flow of your day from start to finish.

What you eat, when you eat, and how much you eat all matters when it comes to feeling satisfied and in control.

Your needs change constantly throughout your journey. With big changes in the first year post-op especially! But even as time goes on portions become bigger and we have to readjust your eating plan to match your current needs.

If you need individualized guidance and a strategic eating plan for you, comment STRATEGY below.

I’ll send info on my coaching programs: Bariatric Jumpstart + Bariatric NextStep!

I’d love to help you feel positive about your plan and make sure you’re on the right track towards your goals!

We’ve got this ❤️

#wlsjourney #vsgjourney #duodenalswitchcommunity #vsgsupport #wlsstrong

The 3-8pm struggle: Part 1 of 2

I took a poll on Instagram and 91% of people said they struggle between 3-8pm. If that’s you, you’re not alone!

There so many reasons why this is a tough time!
•Not enough fuel during the day
•Decision fatigue
•Underhydration
•Low energy in the afternoon
•Other people snacking around you
•Elevated hunger hormones
…..and so many more!

The good news is there are so many adjustments and modifications we can make to your nutrition, meal timing + spacing, hydration, food choices, and overall eating strategy to make it all feel easier and give you control back. Sometimes we just need a strategic plan.

The first 3 tips:
1- Eat enough earlier in the day! I see this so often! We need enough fuel in the first half!
2-Hydrate! When fluids go down, fatigue and cravings go up 😩
3-Plan to include an afternoon snack that’s filling and satisfying. This gives you more control through the evening.

What do you think of the first 3 tips? Which will help you the most?

💡 Stay tuned and follow along for Part 2 tomorrow!

If you need individualized guidance and a strategic eating plan for you, comment STRATEGY below.

I’ll send info on my coaching programs: Bariatric Jumpstart + Bariatric NextStep!

#wlscommunity #bariatricsurgery #vsgjourney #duodenalswitchcommunity #glp1

The 3-8pm struggle: Part 1 of 2

I took a poll on Instagram and 91% of people said they struggle between 3-8pm. If that’s you, you’re not alone!

There so many reasons why this is a tough time!
•Not enough fuel during the day
•Decision fatigue
•Underhydration
•Low energy in the afternoon
•Other people snacking around you
•Elevated hunger hormones
…..and so many more!

The good news is there are so many adjustments and modifications we can make to your nutrition, meal timing + spacing, hydration, food choices, and overall eating strategy to make it all feel easier and give you control back. Sometimes we just need a strategic plan.

The first 3 tips:
1- Eat enough earlier in the day! I see this so often! We need enough fuel in the first half!
2-Hydrate! When fluids go down, fatigue and cravings go up 😩
3-Plan to include an afternoon snack that’s filling and satisfying. This gives you more control through the evening.

What do you think of the first 3 tips? Which will help you the most?

💡 Stay tuned and follow along for Part 2 tomorrow!

If you need individualized guidance and a strategic eating plan for you, comment STRATEGY below.

I’ll send info on my coaching programs: Bariatric Jumpstart + Bariatric NextStep!

#wlscommunity #bariatricsurgery #vsgjourney #duodenalswitchcommunity #glp1

For your Costco Run! 🙌🏻

So many great ready-to-go proteins!

See any favorites on this list?!

#costcofinds #vsgeats #duodenalswitchcommunity #wlssupport #bariatricsurgery

For your Costco Run! 🙌🏻

So many great ready-to-go proteins!

See any favorites on this list?!

#costcofinds #vsgeats #duodenalswitchcommunity #wlssupport #bariatricsurgery

A Nighttime Snack?! 🌙

I get this question all the time—and it makes sense. We’ve all heard: “Don’t eat after 7pm.”

But is that actually helpful? And does it apply to bariatric patients?

It depends 😅

If someone tells you there’s one right answer that applies to everyone, run the other way 🏃‍♀️ Bariatric nutrition is nuanced. Everyone is different.

When I create personalized meal plans, here’s what I typically see:

➡️ First 12 months post-op (or smaller portions):
An evening snack is often necessary to meet protein and calorie needs. We intentionally plan a high-protein, satisfying snack.

➡️ Further post-op (larger portions which are totally normal 😉): If protein needs are met during the day, an evening snack usually isn’t needed and can turn into extra calories, not necessarily nourishment.

That’s when we talk about “dinner and done”. You include a satisfying dinner with protein, veggies, and (optional) starch, then fluids for the rest of the evening.

But still, some people notice they are hungrier in the evenings. If this is the case, we work in a snack that supports their goals. It CAN be part of the plan 🙌🏻

Where things can feel difficult is when sleep issues, under-fueling, blood sugar swings, habits, or emotions drive nighttime snacking- we need to work through this!

That’s where the real work happens. We dig in, figure out why it’s happening, and create a plan so you can feel back in control.

This is exactly what I do inside my coaching programs: Bariatric Jumpstart and Bariatric NextStep. It’s personalized nutrition that supports your body, your struggles, and your goals.

I’m a Bariatric Dietitian with 20 years of experience (15 in a bariatric clinic), and I created these programs to give patients the ongoing support they truly need to succeed long-term.

I’d love to support you too ❤️

Want details?
➡️ Pre-op to 18 months post-op: Comment JUMPSTART
➡️ 18+ months post-op: Comment NEXTSTEP

We’ve got this 🙌🏻

#wlscommunity #bariatricbabes #duodenalswitchcommunity #vsgsupport #wlssupport

A Nighttime Snack?! 🌙

I get this question all the time—and it makes sense. We’ve all heard: “Don’t eat after 7pm.”

But is that actually helpful? And does it apply to bariatric patients?

It depends 😅

If someone tells you there’s one right answer that applies to everyone, run the other way 🏃‍♀️ Bariatric nutrition is nuanced. Everyone is different.

When I create personalized meal plans, here’s what I typically see:

➡️ First 12 months post-op (or smaller portions):
An evening snack is often necessary to meet protein and calorie needs. We intentionally plan a high-protein, satisfying snack.

➡️ Further post-op (larger portions which are totally normal 😉): If protein needs are met during the day, an evening snack usually isn’t needed and can turn into extra calories, not necessarily nourishment.

That’s when we talk about “dinner and done”. You include a satisfying dinner with protein, veggies, and (optional) starch, then fluids for the rest of the evening.

But still, some people notice they are hungrier in the evenings. If this is the case, we work in a snack that supports their goals. It CAN be part of the plan 🙌🏻

Where things can feel difficult is when sleep issues, under-fueling, blood sugar swings, habits, or emotions drive nighttime snacking- we need to work through this!

That’s where the real work happens. We dig in, figure out why it’s happening, and create a plan so you can feel back in control.

This is exactly what I do inside my coaching programs: Bariatric Jumpstart and Bariatric NextStep. It’s personalized nutrition that supports your body, your struggles, and your goals.

I’m a Bariatric Dietitian with 20 years of experience (15 in a bariatric clinic), and I created these programs to give patients the ongoing support they truly need to succeed long-term.

I’d love to support you too ❤️

Want details?
➡️ Pre-op to 18 months post-op: Comment JUMPSTART
➡️ 18+ months post-op: Comment NEXTSTEP

We’ve got this 🙌🏻

#wlscommunity #bariatricbabes #duodenalswitchcommunity #vsgsupport #wlssupport

Easy Meal Prep 🙌🏻

When life is busy, you need meals that deliver protein, fiber, and flavor - without overthinking it.

This one checks all three 💃

Add to a divided container:

➡️ Shredded chicken
Lately, my favorite is the Good and Gather shredded chicken from @target. It’s fully cooked and ready to go. Choose the portion that works for you and boom: protein is served.

Pro tip: Add soy sauce or coconut aminos for extra savory flavor (and it helps the chicken go down easier post-op).

➡️ Hummus + red peppers
I love @ithacahummus made with olive oil, also at Target! Layer in sliced red peppers. Fun fact: they have more vitamin C than oranges 😳 and are loaded with powerful antioxidants 🙌🏻

➡️ Edamame (fresh or frozen)
½ cup provides 9g protein + 4g fiber. Sprinkle with sea salt 🤌🏻 and you’re set.

Prep 2–3 containers so you’ve got a true grab-and-go option.

A little planning goes a long way ✨

Need support with meal planning, weight loss, and making the most of your bariatric journey?
I’m here to help.

I’m Dana, a Bariatric Dietitian with 20 years of experience, and I’ve helped thousands of women navigate Bariatric surgery, weight loss, maintenance, and even getting back on track - successfully.

You don’t have to figure this out alone.
I’ll guide you every step of the way. We’ve got this✨

Here’s how I can support you:

1️⃣ Bariatric Jumpstart Program
For those within the first 18 months post-op
This is your honeymoon phase—let’s use it wisely. You’ll learn how to optimize nutrition for weight loss now while building habits that support long-term success.

🎉 Comment JUMPSTART or DM me for details

2️⃣ Bariatric NextStep Program
For 18 months post-op and beyond
This is truly the next step of your journey. Learn how to live in maintenance (it’s very different from active weight loss), reverse regain, get back on track, and optimize results—with or without a GLP-1 medication.

🎉 Comment NEXTSTEP or DM me and I’ll send you the details

#duodenalswitchcommunity #wls #bariatricsurgery #vsgcommunity #glp1

Easy Meal Prep 🙌🏻

When life is busy, you need meals that deliver protein, fiber, and flavor - without overthinking it.

This one checks all three 💃

Add to a divided container:

➡️ Shredded chicken
Lately, my favorite is the Good and Gather shredded chicken from @target. It’s fully cooked and ready to go. Choose the portion that works for you and boom: protein is served.

Pro tip: Add soy sauce or coconut aminos for extra savory flavor (and it helps the chicken go down easier post-op).

➡️ Hummus + red peppers
I love @ithacahummus made with olive oil, also at Target! Layer in sliced red peppers. Fun fact: they have more vitamin C than oranges 😳 and are loaded with powerful antioxidants 🙌🏻

➡️ Edamame (fresh or frozen)
½ cup provides 9g protein + 4g fiber. Sprinkle with sea salt 🤌🏻 and you’re set.

Prep 2–3 containers so you’ve got a true grab-and-go option.

A little planning goes a long way ✨

Need support with meal planning, weight loss, and making the most of your bariatric journey?
I’m here to help.

I’m Dana, a Bariatric Dietitian with 20 years of experience, and I’ve helped thousands of women navigate Bariatric surgery, weight loss, maintenance, and even getting back on track - successfully.

You don’t have to figure this out alone.
I’ll guide you every step of the way. We’ve got this✨

Here’s how I can support you:

1️⃣ Bariatric Jumpstart Program
For those within the first 18 months post-op
This is your honeymoon phase—let’s use it wisely. You’ll learn how to optimize nutrition for weight loss now while building habits that support long-term success.

🎉 Comment JUMPSTART or DM me for details

2️⃣ Bariatric NextStep Program
For 18 months post-op and beyond
This is truly the next step of your journey. Learn how to live in maintenance (it’s very different from active weight loss), reverse regain, get back on track, and optimize results—with or without a GLP-1 medication.

🎉 Comment NEXTSTEP or DM me and I’ll send you the details

#duodenalswitchcommunity #wls #bariatricsurgery #vsgcommunity #glp1

Batch cooking 🏆

Meal prep doesn’t have to mean eating the same thing all week 🙃

There are different ways to prep, and batch cooking is one of my favorites.

Batch cooking = intentionally cooking more than you need so you can remix it into different meals.

Example 👇
I browned 3 lbs of ground beef one time and used it for 3 different meals:
🍝 Monday: zucchini zoodles + meat sauce
🌮 Tuesday: taco bowls
🥬 Wednesday: egg roll in a bowl

Same protein. Totally different meals.

This is how you cook smarter, not harder.

Because let’s be honest, protein is the hardest part of most meals.

If you prep that just once, your future self has way fewer decisions to make.

Less stress.
More flexibility.
Meals build themselves.

If meal prep feels overwhelming, start here!

Do you batch cook??

If you need help with meal prepping, creating meal plans, or just need guidance through the weight loss process after Bariatric surgery, I’m here to help!

➡️ Bariatric Jumpstart program is for thos Pre-op to 18 months post-op. Optimize nutrition to maximize weight loss and build strong habits for future success. Comment JUMPSTART below or send me a DM!

➡️ Bariatric NextStep for those > 18 months post-op! Get back on track, reverse regain, optimize results on a GLP-1 medication, and learn to live in maintenance. Comment NEXTSTEP below or send me a DM.

Work with an awesome dietitian (me! 🙋🏻‍♀️) who understand the importance of this journey. Here to coach you to your goal!

#bariatricsurgery #wlscommunity #vsgcommunity #mealprepping

Batch cooking 🏆

Meal prep doesn’t have to mean eating the same thing all week 🙃

There are different ways to prep, and batch cooking is one of my favorites.

Batch cooking = intentionally cooking more than you need so you can remix it into different meals.

Example 👇
I browned 3 lbs of ground beef one time and used it for 3 different meals:
🍝 Monday: zucchini zoodles + meat sauce
🌮 Tuesday: taco bowls
🥬 Wednesday: egg roll in a bowl

Same protein. Totally different meals.

This is how you cook smarter, not harder.

Because let’s be honest, protein is the hardest part of most meals.

If you prep that just once, your future self has way fewer decisions to make.

Less stress.
More flexibility.
Meals build themselves.

If meal prep feels overwhelming, start here!

Do you batch cook??

If you need help with meal prepping, creating meal plans, or just need guidance through the weight loss process after Bariatric surgery, I’m here to help!

➡️ Bariatric Jumpstart program is for thos Pre-op to 18 months post-op. Optimize nutrition to maximize weight loss and build strong habits for future success. Comment JUMPSTART below or send me a DM!

➡️ Bariatric NextStep for those > 18 months post-op! Get back on track, reverse regain, optimize results on a GLP-1 medication, and learn to live in maintenance. Comment NEXTSTEP below or send me a DM.

Work with an awesome dietitian (me! 🙋🏻‍♀️) who understand the importance of this journey. Here to coach you to your goal!

#bariatricsurgery #wlscommunity #vsgcommunity #mealprepping

Turn post-op overwhelm into a plan!

If you’re feeling overwhelmed after Bariatric surgery, especially in those first 3–6 months, I get it!

All of a sudden, there’s a lot to think about!

Protein goals.
Fluid goals.
Not eating + drinking at the same time.
Vitamins.
Steps.
Healing.
😵‍💫

It’s understandable. This is a lot!

One simple thing that helps? Create a schedule.

When you can see:
✔️when to eat
✔️when to sip fluids
✔️where to plug in vitamins

…it takes the guesswork (and stress) out of your day.

Save this if post-op feels like a lot right now ❤️

If you need help making it all happen, I’d love to help. I’m Dana, a Bariatric Dietitian with 20+ years of experience helping thousands of post-op patients meet their goals. I’d love to help you too!

The Bariatric Jumpstart program is specifically designed for your first 12 - 18 months post-op. We’ll meet one-on-one to craft a plan that works for you! Then, we’ll follow up to make sure the plan is working! Unlimited messaging with me, weekly coaching calls, and a lively an interactive coaching app with all the resources you need to make it happen. Comment JUMPSTART or DM me to learn more.

If you’re more than 18 months post, I’ll coach you on how to approach this next phase. Tackle regain, get back on track, or optimize your results in a GLP-1 medication. Here to help you make this most of this journey- wherever you’re at! Comment NEXTSTEP below or DM me for info!

Here for you! ❤️

#bariatricsurgery #rny #vsgcommunity #vsgsisters #wlssupport

Turn post-op overwhelm into a plan!

If you’re feeling overwhelmed after Bariatric surgery, especially in those first 3–6 months, I get it!

All of a sudden, there’s a lot to think about!

Protein goals.
Fluid goals.
Not eating + drinking at the same time.
Vitamins.
Steps.
Healing.
😵‍💫

It’s understandable. This is a lot!

One simple thing that helps? Create a schedule.

When you can see:
✔️when to eat
✔️when to sip fluids
✔️where to plug in vitamins

…it takes the guesswork (and stress) out of your day.

Save this if post-op feels like a lot right now ❤️

If you need help making it all happen, I’d love to help. I’m Dana, a Bariatric Dietitian with 20+ years of experience helping thousands of post-op patients meet their goals. I’d love to help you too!

The Bariatric Jumpstart program is specifically designed for your first 12 - 18 months post-op. We’ll meet one-on-one to craft a plan that works for you! Then, we’ll follow up to make sure the plan is working! Unlimited messaging with me, weekly coaching calls, and a lively an interactive coaching app with all the resources you need to make it happen. Comment JUMPSTART or DM me to learn more.

If you’re more than 18 months post, I’ll coach you on how to approach this next phase. Tackle regain, get back on track, or optimize your results in a GLP-1 medication. Here to help you make this most of this journey- wherever you’re at! Comment NEXTSTEP below or DM me for info!

Here for you! ❤️

#bariatricsurgery #rny #vsgcommunity #vsgsisters #wlssupport

Protein! 💪🏻

I know, I know - we keep talking about protein 😅 That’s because it’s THAT critical in the weight loss journey, especially after Bariatric surgery!

The amount of protein we aim for evolves throughout this process too. It can be a struggle to get enough sometimes, especially in the beginning. But, as you get further out, protein is still important, just for different reasons.

No matter where you are in this journey, we do need to make sure we’re hitting our targets 🎯

Protein:
✔️Aids in healing
✔️Helps preserve muscle during weight loss
✔️Supports immune system function (hello cold + flu season!)
✔️Works with calcium and Vitamin D to maintain strong bones 🦴
✔️Provides amino acids for healthy hair, skin, + nails (and can help slow down hair shedding during weight loss 🙌🏻)
✔️Stabilizes blood sugar which helps control cravings
✔️Promotes fullness + satiety
✔️Repairs + builds muscle with exercise and strength training
…and so much more!

Don’t know your protein target? 🎯 It’s probably changed as you’ve gone through this journey. I would love to hear, share with me below!

If you need help defining your protein goal and making a plan to reach it, I’ve got you ❤️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication.

🎉 A few spaces left. Comment NEXTSTEP or DM me and I’ll send you the details!

#protein #wls #bariatricsurgery #vsg #duodenalswitch

Protein! 💪🏻

I know, I know - we keep talking about protein 😅 That’s because it’s THAT critical in the weight loss journey, especially after Bariatric surgery!

The amount of protein we aim for evolves throughout this process too. It can be a struggle to get enough sometimes, especially in the beginning. But, as you get further out, protein is still important, just for different reasons.

No matter where you are in this journey, we do need to make sure we’re hitting our targets 🎯

Protein:
✔️Aids in healing
✔️Helps preserve muscle during weight loss
✔️Supports immune system function (hello cold + flu season!)
✔️Works with calcium and Vitamin D to maintain strong bones 🦴
✔️Provides amino acids for healthy hair, skin, + nails (and can help slow down hair shedding during weight loss 🙌🏻)
✔️Stabilizes blood sugar which helps control cravings
✔️Promotes fullness + satiety
✔️Repairs + builds muscle with exercise and strength training
…and so much more!

Don’t know your protein target? 🎯 It’s probably changed as you’ve gone through this journey. I would love to hear, share with me below!

If you need help defining your protein goal and making a plan to reach it, I’ve got you ❤️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication.

🎉 A few spaces left. Comment NEXTSTEP or DM me and I’ll send you the details!

#protein #wls #bariatricsurgery #vsg #duodenalswitch

Easy Low Carb Lasagna?! Yes, please! 😋

This one is gooooooood guys! 25g protein and 9g net carbs. It’s made with hearts of palm (a veggie 🌱) lasagna sheets from @palmini_official - but you wouldn’t know 🙌🏻

So if you’re craving an ooey gooey lasagna, but need a low carb version, give this a try! 🔥

Let’s make it! ⬇️

Ingredients:
•1 lb 96/4 ground beef
•25 oz jar pasta sauce (I used @sonomagourmet Veggie - from @costco )
•15 oz part-skim ricotta
•1 large egg
•½ cup shredded Parmesan (I used Kirkland from Costco)
•1/2 Tablespoon Italian seasoning
•1/2 teaspoon salt
•1/2 teaspoon pepper
•2 cups shredded mozzarella (I used @tillamook block and used a cheese grater - I think it melts better than pre-shredded)
•1 pack @palmini_official Hearts of Palm noodles - got these on Amazon!

Instructions:
Preheat oven to 350F. Brown ground beef and add jar of pasta sauce and set aside. Boil Palmini noodles for 5-7 minutes to soften. In a separate bowl, mix together ricotta, egg, parmesan, Italian seasoning, salt and pepper.

Use an 8x8 pan. Add 1/3 meat sauce to bottom of pan, then layer:

1/2 Palmini noodles
1/2 of meat sauce
1/2 ricotta mixture
1 cup mozzarella
Palmini noodles
Rest of meat sauce
Rest of ricotta mixture
1 cup mozarella

Cover with aluminum foil and bake for 25 minutes. Remove foil and switch to broil for 3 minutes or until cheese is golden and bubbly on top. Serve with your fave veggie on the side if you have stomach space.

Makes 9 servings (adjust based on your portion size!)

Per Serving (~1/9 of recipe): Calories: 280 kcal, Fat: 17 g, Carbs: 11 g (9g net carbs), Fiber 2g, Protein 25g

Who’s making this?! 🔥

#wlscommunity #bariatricsurgery #vsg #rny #duodenalswitch

Need coaching in your Bariatric journey? I will guide you to success ✨

➡️ Bariatric Jumpstart: pre-op to 18 months post. Optimize your nutrition for weight loss and build good habits for long-term success! Comment JUMPSTART for more info!

➡️ Bariatric NextStep: For those 18 months + beyond! Reverse regain, get back on track, change body composition, and keep the weight off! Comment NEXTSTEP below for more info! A few more spots available.

We’ve got this!

Easy Low Carb Lasagna?! Yes, please! 😋

This one is gooooooood guys! 25g protein and 9g net carbs. It’s made with hearts of palm (a veggie 🌱) lasagna sheets from @palmini_official - but you wouldn’t know 🙌🏻

So if you’re craving an ooey gooey lasagna, but need a low carb version, give this a try! 🔥

Let’s make it! ⬇️

Ingredients:
•1 lb 96/4 ground beef
•25 oz jar pasta sauce (I used @sonomagourmet Veggie - from @costco )
•15 oz part-skim ricotta
•1 large egg
•½ cup shredded Parmesan (I used Kirkland from Costco)
•1/2 Tablespoon Italian seasoning
•1/2 teaspoon salt
•1/2 teaspoon pepper
•2 cups shredded mozzarella (I used @tillamook block and used a cheese grater - I think it melts better than pre-shredded)
•1 pack @palmini_official Hearts of Palm noodles - got these on Amazon!

Instructions:
Preheat oven to 350F. Brown ground beef and add jar of pasta sauce and set aside. Boil Palmini noodles for 5-7 minutes to soften. In a separate bowl, mix together ricotta, egg, parmesan, Italian seasoning, salt and pepper.

Use an 8x8 pan. Add 1/3 meat sauce to bottom of pan, then layer:

1/2 Palmini noodles
1/2 of meat sauce
1/2 ricotta mixture
1 cup mozzarella
Palmini noodles
Rest of meat sauce
Rest of ricotta mixture
1 cup mozarella

Cover with aluminum foil and bake for 25 minutes. Remove foil and switch to broil for 3 minutes or until cheese is golden and bubbly on top. Serve with your fave veggie on the side if you have stomach space.

Makes 9 servings (adjust based on your portion size!)

Per Serving (~1/9 of recipe): Calories: 280 kcal, Fat: 17 g, Carbs: 11 g (9g net carbs), Fiber 2g, Protein 25g

Who’s making this?! 🔥

#wlscommunity #bariatricsurgery #vsg #rny #duodenalswitch

Need coaching in your Bariatric journey? I will guide you to success ✨

➡️ Bariatric Jumpstart: pre-op to 18 months post. Optimize your nutrition for weight loss and build good habits for long-term success! Comment JUMPSTART for more info!

➡️ Bariatric NextStep: For those 18 months + beyond! Reverse regain, get back on track, change body composition, and keep the weight off! Comment NEXTSTEP below for more info! A few more spots available.

We’ve got this!

Quitter’s Day?! 😩

Don’t give up, readjust!

If you’ve had bariatric surgery, you may not even have a “new” goal, you’re continuing habits you’ve already been building.

But if the New Year gave you a spark to achieve a goal ✨ but you’re struggling right now, this is your reminder:

Don’t give up! Reexamine.

One of the biggest reasons goals fall apart?
They’re too lofty, too fast.

My top tip: Adjust your goals so they’re smaller, more realistic, and doable!

Examples:
💪🏻Trying for 60-minute workouts 5–6 days/week?
➡️ Cut it to 20-30 minutes, fewer days, and start there.

🍳 Want to cook more at home?
➡️ Instead of a new recipe every night, aim for 1–2 new meals per week and repeat the rest.

Small goals = small wins
Small wins = not giving up
Not giving up = building consistency
Building consistency = long-term habits!

So this January 9th, don’t give up!

Readjust.

You’ve got this.

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Accepting new clients! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication.

🎉 Accepting new clients! Comment NEXTSTEP or DM me and I’ll send you the details!

#duodenalswitch #wlscommunity #bariatricsurgery #vsgcommunity #wlsjourney

Quitter’s Day?! 😩

Don’t give up, readjust!

If you’ve had bariatric surgery, you may not even have a “new” goal, you’re continuing habits you’ve already been building.

But if the New Year gave you a spark to achieve a goal ✨ but you’re struggling right now, this is your reminder:

Don’t give up! Reexamine.

One of the biggest reasons goals fall apart?
They’re too lofty, too fast.

My top tip: Adjust your goals so they’re smaller, more realistic, and doable!

Examples:
💪🏻Trying for 60-minute workouts 5–6 days/week?
➡️ Cut it to 20-30 minutes, fewer days, and start there.

🍳 Want to cook more at home?
➡️ Instead of a new recipe every night, aim for 1–2 new meals per week and repeat the rest.

Small goals = small wins
Small wins = not giving up
Not giving up = building consistency
Building consistency = long-term habits!

So this January 9th, don’t give up!

Readjust.

You’ve got this.

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Accepting new clients! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication.

🎉 Accepting new clients! Comment NEXTSTEP or DM me and I’ll send you the details!

#duodenalswitch #wlscommunity #bariatricsurgery #vsgcommunity #wlsjourney

Chipotle’s *New* High Protein Menu! 🔥

Love these options! My meal suggestions are based on your current portion size 😊

Smaller portions:
✅ Build-Your-Own Kids Meal
• ~2 oz chicken = ~14 g protein
• Best sides: pico de gallo, fajita veggies, or black beans

Small portions, but need more protein?
✅ Build-Your-Own Kids Meal + the NEW High Protein Cup
• + 32 g protein
• ~46 g protein total
• Great way to boost protein without the volume

If portion sizes are a little larger (normal by the way!)
✅ New Low-Calorie High-Protein Bowl (it’s a salad!)
• 36 g protein
• Lots of veggies + plant foods
• If you don’t tolerate lettuce well, select the “build your own bowl” with fajita veggies as the base. Add in some beans, protein of choice, pico, salsas, and guac 🥑 if you’re feeling fancy!

Larger portions + Higher protein needs:
✅ New Low-Calorie High-Protein Bowl (or burrito bowl if lettuce doesn’t sit well) + double meat 🙌🏻
• ~68 g protein total

✨ Bottom line: Love this new @chipotle high protein menu! Find the option that works best for you and your portion sizes right now and enjoy!

What’s your Chipotle order?

you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Comment NEXTSTEP or DM me and I’ll send you the details!

#duodenalswitch #vsg #bariatricsurgery #wlscommunity #chipotle

Chipotle’s *New* High Protein Menu! 🔥

Love these options! My meal suggestions are based on your current portion size 😊

Smaller portions:
✅ Build-Your-Own Kids Meal
• ~2 oz chicken = ~14 g protein
• Best sides: pico de gallo, fajita veggies, or black beans

Small portions, but need more protein?
✅ Build-Your-Own Kids Meal + the NEW High Protein Cup
• + 32 g protein
• ~46 g protein total
• Great way to boost protein without the volume

If portion sizes are a little larger (normal by the way!)
✅ New Low-Calorie High-Protein Bowl (it’s a salad!)
• 36 g protein
• Lots of veggies + plant foods
• If you don’t tolerate lettuce well, select the “build your own bowl” with fajita veggies as the base. Add in some beans, protein of choice, pico, salsas, and guac 🥑 if you’re feeling fancy!

Larger portions + Higher protein needs:
✅ New Low-Calorie High-Protein Bowl (or burrito bowl if lettuce doesn’t sit well) + double meat 🙌🏻
• ~68 g protein total

✨ Bottom line: Love this new @chipotle high protein menu! Find the option that works best for you and your portion sizes right now and enjoy!

What’s your Chipotle order?

you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Comment NEXTSTEP or DM me and I’ll send you the details!

#duodenalswitch #vsg #bariatricsurgery #wlscommunity #chipotle

Let’s reset! 🙌🏻

The holidays were wonderful, but if you’re feeling a little inflamed, sluggish, or just “off”, you are not alone!

Work on adding some of these Bariatric friendly anti-inflammatory foods! When you choose foods that love you back you will support digestion and feel more energized as you head into the new year. We have goals to achieve, after all! ☺️

Some favorites:
•Bone broth - add some pepper and sip or make a soup! @kettleandfire
•Tuna - 3oz is 24g protein 🙌🏻 @safecatchfoods
•Blueberries - contain anthocyanins (the deep blue-purple pigments). Add to your Greek yogurt!
•Avocados - mash into tuna for the best tuna salad!
•Greek yogurt - with live and active cultures. My favorite low sugar Greek yogurt is Oikos Pro @oikos with 20g protein 😋
•Ginger Turmeric tea - my favorite! Skip an evening snack (if you can meet your protein goals during the day) and sip on this tea through the evening 😴 @traderjoes

Have you tried any of these food options?!

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#wls #bariatricsurgery #vsg #wlsjourney #duodenalswitch

Let’s reset! 🙌🏻

The holidays were wonderful, but if you’re feeling a little inflamed, sluggish, or just “off”, you are not alone!

Work on adding some of these Bariatric friendly anti-inflammatory foods! When you choose foods that love you back you will support digestion and feel more energized as you head into the new year. We have goals to achieve, after all! ☺️

Some favorites:
•Bone broth - add some pepper and sip or make a soup! @kettleandfire
•Tuna - 3oz is 24g protein 🙌🏻 @safecatchfoods
•Blueberries - contain anthocyanins (the deep blue-purple pigments). Add to your Greek yogurt!
•Avocados - mash into tuna for the best tuna salad!
•Greek yogurt - with live and active cultures. My favorite low sugar Greek yogurt is Oikos Pro @oikos with 20g protein 😋
•Ginger Turmeric tea - my favorite! Skip an evening snack (if you can meet your protein goals during the day) and sip on this tea through the evening 😴 @traderjoes

Have you tried any of these food options?!

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#wls #bariatricsurgery #vsg #wlsjourney #duodenalswitch

Happy New Year! 🎉

Nothing like the start of a new year! The year ahead is filled with hope and possibility! It’s very similar to the Bariatric journey- when you embark on something new, you feel that spark of motivation ✨ Taking action feels good!

As we head into 2026, it’s important to center ourselves in what truly matters, especially in a space that often feels noisy and opinionated 😅. We need to focus on what really matters because this journey is important and your goals are a priority.

The list above is what I believe are our guiding principles. These goals allow the journey to evolve while remaining grounded in what actually works long-term.

What do you think of this list? What would you add?

2026- let’s go! 💃🏼

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is still active! Comment JUMPSTART below or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP below or DM me and I’ll send you the details!

#wlscommunity #bariatricsurgery #vsg #newyearsresolution #duodenalswitch

Happy New Year! 🎉

Nothing like the start of a new year! The year ahead is filled with hope and possibility! It’s very similar to the Bariatric journey- when you embark on something new, you feel that spark of motivation ✨ Taking action feels good!

As we head into 2026, it’s important to center ourselves in what truly matters, especially in a space that often feels noisy and opinionated 😅. We need to focus on what really matters because this journey is important and your goals are a priority.

The list above is what I believe are our guiding principles. These goals allow the journey to evolve while remaining grounded in what actually works long-term.

What do you think of this list? What would you add?

2026- let’s go! 💃🏼

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is still active! Comment JUMPSTART below or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP below or DM me and I’ll send you the details!

#wlscommunity #bariatricsurgery #vsg #newyearsresolution #duodenalswitch

Consistency wins every time. 🏆

I don’t often share much about myself here because this space is about you and your bariatric journey.

But as we head into a new year, I wanted to share my own strength-training story because lasting results don’t come from extremes. They come from showing up consistently over time.

For the past year, I strength trained 2–3 days per week, just 30 minutes at a time.

No boot camps.
No extremes.
No perfection.

And here’s what happened:

✔️ measurable strength gains
✔️ increased muscle mass
✔️ improved body composition
✔️ more confidence

Progress came from sustainable effort, repeated over time.

I started where I was. I chose 30-minute workouts because 60 felt overwhelming. What matters most is choosing what’s doable and sustainable. That’s how you build consistency.

And let’s be honest, you won’t always feel motivated. I rarely am (especially when the alarm goes off 😴). Motivation can spark change, but a realistic plan and consistency are what make it stick.

Your bariatric journey has many phases. The active weight-loss phase (the first 12–18 months post-op) looks very different from maintenance, and different again from a reset or refocus phase. Each phase has its own goals—and not every phase includes strength training. But when the time is right, we get there. 💪🏻

The new year is a chance to dream about where you want to be this time next year. Your goals are within reach, one small, consistent step at a time. ✨

If you want guidance, structure, and support to build habits like this, that’s exactly what I help with inside my new program, Bariatric NextStep.

Its a 4-month coaching program specifically designed for those >18 months post-op who want to learn to live in maintenance, reverse regain, get back on track, improve body composition, and optimize results on a GLP-1 medication (you still have to put in the work 💪🏻). Comment NEXTSTEP below (or DM me) for all the details! We kick off January 5th!! 🎉🎉🎉🎉

If you’re < 18 months post-op, Bariatric Jumpstart program is designed for you! Comment JUMPSTART below (or DM me) for details!

#wlscommunity #bariatricsurgery #vsg #glp1 #duodenalswitch

Consistency wins every time. 🏆

I don’t often share much about myself here because this space is about you and your bariatric journey.

But as we head into a new year, I wanted to share my own strength-training story because lasting results don’t come from extremes. They come from showing up consistently over time.

For the past year, I strength trained 2–3 days per week, just 30 minutes at a time.

No boot camps.
No extremes.
No perfection.

And here’s what happened:

✔️ measurable strength gains
✔️ increased muscle mass
✔️ improved body composition
✔️ more confidence

Progress came from sustainable effort, repeated over time.

I started where I was. I chose 30-minute workouts because 60 felt overwhelming. What matters most is choosing what’s doable and sustainable. That’s how you build consistency.

And let’s be honest, you won’t always feel motivated. I rarely am (especially when the alarm goes off 😴). Motivation can spark change, but a realistic plan and consistency are what make it stick.

Your bariatric journey has many phases. The active weight-loss phase (the first 12–18 months post-op) looks very different from maintenance, and different again from a reset or refocus phase. Each phase has its own goals—and not every phase includes strength training. But when the time is right, we get there. 💪🏻

The new year is a chance to dream about where you want to be this time next year. Your goals are within reach, one small, consistent step at a time. ✨

If you want guidance, structure, and support to build habits like this, that’s exactly what I help with inside my new program, Bariatric NextStep.

Its a 4-month coaching program specifically designed for those >18 months post-op who want to learn to live in maintenance, reverse regain, get back on track, improve body composition, and optimize results on a GLP-1 medication (you still have to put in the work 💪🏻). Comment NEXTSTEP below (or DM me) for all the details! We kick off January 5th!! 🎉🎉🎉🎉

If you’re < 18 months post-op, Bariatric Jumpstart program is designed for you! Comment JUMPSTART below (or DM me) for details!

#wlscommunity #bariatricsurgery #vsg #glp1 #duodenalswitch

More sleep = less hunger + cravings 🎄

Sleep isn’t just “nice to have”, it’s a powerful tool for staying in control!

When you consistently get less than 7–9 hours of sleep, a whole cascade of events occur:
➡️ Hunger and cravings go up
➡️ Fullness cues go down
➡️ Insulin resistance develops (yes, after just 1 night of poor sleep!). Your body has more trouble tolerating carbohydrates than after more sleep- WILD!
➡️ Your ability to handle high-energy tasks (like navigating parties, treats, and busy schedules) takes a hit 😩

That’s why sleep deserves a spot at the top of your priority list right now.

✨ Try this:
• Work backward from your wake-up time to protect at least 7 hours of sleep
• Wind down 30 minutes before bed (now is not the time for answering stressful email or consuming content that causes stress 😬)
• Keep your room cool, dark, and quiet

I promise! You’ll feel the difference. Better sleep = better decisions, more control, and stronger progress in your weight loss journey. 💪🏻

PMID: 20371664
PMID: 23922121

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success! I will make sure you’re doing this right ❤️

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results in a GLP-1 medication. Let’s make a plan for YOU- I’ll hold you accountable 👊🏻

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#bariatricsurgery #vsg #wls #duodenalswitch #wlsjourney

More sleep = less hunger + cravings 🎄

Sleep isn’t just “nice to have”, it’s a powerful tool for staying in control!

When you consistently get less than 7–9 hours of sleep, a whole cascade of events occur:
➡️ Hunger and cravings go up
➡️ Fullness cues go down
➡️ Insulin resistance develops (yes, after just 1 night of poor sleep!). Your body has more trouble tolerating carbohydrates than after more sleep- WILD!
➡️ Your ability to handle high-energy tasks (like navigating parties, treats, and busy schedules) takes a hit 😩

That’s why sleep deserves a spot at the top of your priority list right now.

✨ Try this:
• Work backward from your wake-up time to protect at least 7 hours of sleep
• Wind down 30 minutes before bed (now is not the time for answering stressful email or consuming content that causes stress 😬)
• Keep your room cool, dark, and quiet

I promise! You’ll feel the difference. Better sleep = better decisions, more control, and stronger progress in your weight loss journey. 💪🏻

PMID: 20371664
PMID: 23922121

If you need help with nutrition, exercise + lifestyle change, I have 2 coaching programs where I create personalized and individualized plans to meet your goals!

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success! I will make sure you’re doing this right ❤️

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results in a GLP-1 medication. Let’s make a plan for YOU- I’ll hold you accountable 👊🏻

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#bariatricsurgery #vsg #wls #duodenalswitch #wlsjourney

🎄 Christmas shopping this weekend?

Don’t leave the house empty-handed! ☺️ With small portions after Bariatric surgery, and after adding a GLP-1, it’s important to eat often enough to fuel your day, meet your protein goals, and optimize your weight loss! 👊🏻

Toss a few of these snacks in your bag and pull them out as needed in between stores! 🙌🏻

✔️Beef jerky - @archerjerky (featured in reel), also try @chomps or @mightysparkfood (I get at @thrivemarket )

✔️Protein bar - @iqbar (featured in reel)- great blood-sugar balancing ingredients! Also try @builtbar , @barebells.usa or @questnutrition bars

✔️Dry roasted edamame - @the_onlybean …love these little beans! Crunchy and salty! 100 cals, 11g protein!

✔️Water bottle - Don’t forget hydration! Retail stores have notoriously dry air. Keep sipping to prevent fatigue, headaches, and brain fog from dehydration.

Happy shopping, friends!! 🛍️

What’s your fave on-the-go snack?!

Need support now and into the new year? I’m a Bariatric Dietitian with 20 years of experience and I’ll guide you in the right direction. We’ll meet your goals!

💙Bariatric Jumpstart program: <18 months post-op. Navigate those early days. Meet protein and fluid goals, add variety, break stalls + get daily support!
➡️ Comment JUMPSTART or DM me for info!

💛Bariatric NextStep: >18 months post-op. Learn to live in maintenance, reverse regain, get back on track, change body composition (lose fat + gain muscle), + optimize results on a GLP-1. We kick off Jan 5th! 🎉
➡️ Comment NEXTSTEP or DM me for info!

#bariatricsurgery #vsg #wls #glp1 #wlsjourney

🎄 Christmas shopping this weekend?

Don’t leave the house empty-handed! ☺️ With small portions after Bariatric surgery, and after adding a GLP-1, it’s important to eat often enough to fuel your day, meet your protein goals, and optimize your weight loss! 👊🏻

Toss a few of these snacks in your bag and pull them out as needed in between stores! 🙌🏻

✔️Beef jerky - @archerjerky (featured in reel), also try @chomps or @mightysparkfood (I get at @thrivemarket )

✔️Protein bar - @iqbar (featured in reel)- great blood-sugar balancing ingredients! Also try @builtbar , @barebells.usa or @questnutrition bars

✔️Dry roasted edamame - @the_onlybean …love these little beans! Crunchy and salty! 100 cals, 11g protein!

✔️Water bottle - Don’t forget hydration! Retail stores have notoriously dry air. Keep sipping to prevent fatigue, headaches, and brain fog from dehydration.

Happy shopping, friends!! 🛍️

What’s your fave on-the-go snack?!

Need support now and into the new year? I’m a Bariatric Dietitian with 20 years of experience and I’ll guide you in the right direction. We’ll meet your goals!

💙Bariatric Jumpstart program: <18 months post-op. Navigate those early days. Meet protein and fluid goals, add variety, break stalls + get daily support!
➡️ Comment JUMPSTART or DM me for info!

💛Bariatric NextStep: >18 months post-op. Learn to live in maintenance, reverse regain, get back on track, change body composition (lose fat + gain muscle), + optimize results on a GLP-1. We kick off Jan 5th! 🎉
➡️ Comment NEXTSTEP or DM me for info!

#bariatricsurgery #vsg #wls #glp1 #wlsjourney

Busy nights. Full calendars. Holiday chaos 🎄 How are you guys doing?! 😅 Same!

Gosh, this time of the year can be so tough! But remember, you don’t have to do fancy meal prep or make elaborate recipes.

When life gets crazy, keep food SIMPLE.

Stock up on quick and easy proteins, pair with a veggie, and you’re good to go.

✨You can absolutely achieve your goals - even during the holidays!

What are your favorite quick and easy dinners?! Share with us below!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#wls #vsg #glp1 #vsgeats #vsgsupport #glp1support #glp1journey #vsgcommunity #vsgsisters #gastricbypass #rny #duodenalswitch #bariatricsurgeon #wlseats #wlsstrong #bariatricfood #100poundsdown

Busy nights. Full calendars. Holiday chaos 🎄 How are you guys doing?! 😅 Same!

Gosh, this time of the year can be so tough! But remember, you don’t have to do fancy meal prep or make elaborate recipes.

When life gets crazy, keep food SIMPLE.

Stock up on quick and easy proteins, pair with a veggie, and you’re good to go.

✨You can absolutely achieve your goals - even during the holidays!

What are your favorite quick and easy dinners?! Share with us below!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details!

#wls #vsg #glp1 #vsgeats #vsgsupport #glp1support #glp1journey #vsgcommunity #vsgsisters #gastricbypass #rny #duodenalswitch #bariatricsurgeon #wlseats #wlsstrong #bariatricfood #100poundsdown

Have you hit a stall in your weight loss? 😝

Ugh, I know this is frustrating! It can feel emotional too- this journey means so much and it’s important to meet your goals.

Here are the first two questions I would ask you, as a Bariatric Dietitian, so we can get unstuck!

1️⃣ How long has the stall been going on?

A few days or even a week can be normal. Sometimes your body is adjusting. If it’s been 4+ weeks, your body is telling us something and it’s time to change something and adjust the plan.

2️⃣ When was your surgery?
Our solutions look very different depending on where you are in your journey.

✨ If you’re early post-op:
Your body isn’t playing by the “less is more” rule anymore. Many stalls early on (first 9 months post) come from not getting enough—protein, calories, or both. Fluids can also be a cause!

Sometimes it takes creativity and strategy to hit those minimums when restriction is high.

✨ If you’re further out:
We need zoom out and look at the full picture:

✔️ Calories
✔️ Protein
✔️ Fiber
✔️ Meal timing & spacing
✔️ Portions
✔️ Food choices
✔️ Hydration
✔️ Movement, exercise, + strength training
✔️ Body composition
✔️ Sleep

All of these pieces work together and when we make the right adjustments, the scale starts moving again.

Share below- what has worked to help you break a stall?

If you need help, reach out! This journey is too important to feel stuck.

I have 2 coaching programs where we’ll work out these issues. Stalls can happen at any phase!

➡️ Bariatric Jumpstart program - for those pre-op to 18 months post-op. Holiday promo going on now. Comment JUMPSTART below or DM me for more info!

➡️ Bariatric NextStep program- for those 18 months post-op and beyond! Enrolling now, kicks off January 5th! Comment NEXTSTEP below or DM me for more info!

I’d love to guide you. You don’t have to do this alone.

-Dana

#duodenalswitch #wlscommunity #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsg #vsgjourney #glp1 #glp1community #weightlossstruggle #weightlosshelp #wls

Have you hit a stall in your weight loss? 😝

Ugh, I know this is frustrating! It can feel emotional too- this journey means so much and it’s important to meet your goals.

Here are the first two questions I would ask you, as a Bariatric Dietitian, so we can get unstuck!

1️⃣ How long has the stall been going on?

A few days or even a week can be normal. Sometimes your body is adjusting. If it’s been 4+ weeks, your body is telling us something and it’s time to change something and adjust the plan.

2️⃣ When was your surgery?
Our solutions look very different depending on where you are in your journey.

✨ If you’re early post-op:
Your body isn’t playing by the “less is more” rule anymore. Many stalls early on (first 9 months post) come from not getting enough—protein, calories, or both. Fluids can also be a cause!

Sometimes it takes creativity and strategy to hit those minimums when restriction is high.

✨ If you’re further out:
We need zoom out and look at the full picture:

✔️ Calories
✔️ Protein
✔️ Fiber
✔️ Meal timing & spacing
✔️ Portions
✔️ Food choices
✔️ Hydration
✔️ Movement, exercise, + strength training
✔️ Body composition
✔️ Sleep

All of these pieces work together and when we make the right adjustments, the scale starts moving again.

Share below- what has worked to help you break a stall?

If you need help, reach out! This journey is too important to feel stuck.

I have 2 coaching programs where we’ll work out these issues. Stalls can happen at any phase!

➡️ Bariatric Jumpstart program - for those pre-op to 18 months post-op. Holiday promo going on now. Comment JUMPSTART below or DM me for more info!

➡️ Bariatric NextStep program- for those 18 months post-op and beyond! Enrolling now, kicks off January 5th! Comment NEXTSTEP below or DM me for more info!

I’d love to guide you. You don’t have to do this alone.

-Dana

#duodenalswitch #wlscommunity #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsg #vsgjourney #glp1 #glp1community #weightlossstruggle #weightlosshelp #wls

Quick + Easy Meals: LUNCH

Feeling the rush of the holidays yet? You’re not alone! 🎄✨ This season can get overwhelming, so remember to take care of you from every angle:

➡️ Nutrition
➡️ Movement
➡️ Hydration
➡️ Sleep

These pieces work together to help you stay on track, support weight loss goals, and feel more in control during a busy season.

And yes!! Eating regularly matters! Lunch is especially key for keeping your energy steady and preventing that tough afternoon/evening spiral.

Start with protein, build with veggies or fruit, and add starches last (if there’s room!).

What do you think about the quick lunch ideas above?
Which one is your favorite? Share below! 🙌🏻

Need more help and support?

I have two coaching programs where I help you meet your goals. You don’t have to do this alone!

1️⃣ Pre-op to 18 months post-op: Bariatric Jumpstart Program. Optimize nutrition to maximize weight loss and build core foundational habits for long-term success. Holiday promos on NOW! 🎉Comment JUMPSTART or DM me for more information!

2️⃣ 18 months and beyond! Bariatric NextStep Program. My NEW coaching program for those further out! Learn to live in maintenance, reverse regain, get back on track, change body composition (lose fat, build muscle), and/or optimize your results which on a GLP-1 medication! We kick off January 5th! 🎉Comment NEXTSTEP or DM me for more information!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #vsgjourney #vsg #glp1 #glp1success #glp1support #glp1life #preopvsg #preopdiet #vsg #bariatricsurgeon

Quick + Easy Meals: LUNCH

Feeling the rush of the holidays yet? You’re not alone! 🎄✨ This season can get overwhelming, so remember to take care of you from every angle:

➡️ Nutrition
➡️ Movement
➡️ Hydration
➡️ Sleep

These pieces work together to help you stay on track, support weight loss goals, and feel more in control during a busy season.

And yes!! Eating regularly matters! Lunch is especially key for keeping your energy steady and preventing that tough afternoon/evening spiral.

Start with protein, build with veggies or fruit, and add starches last (if there’s room!).

What do you think about the quick lunch ideas above?
Which one is your favorite? Share below! 🙌🏻

Need more help and support?

I have two coaching programs where I help you meet your goals. You don’t have to do this alone!

1️⃣ Pre-op to 18 months post-op: Bariatric Jumpstart Program. Optimize nutrition to maximize weight loss and build core foundational habits for long-term success. Holiday promos on NOW! 🎉Comment JUMPSTART or DM me for more information!

2️⃣ 18 months and beyond! Bariatric NextStep Program. My NEW coaching program for those further out! Learn to live in maintenance, reverse regain, get back on track, change body composition (lose fat, build muscle), and/or optimize your results which on a GLP-1 medication! We kick off January 5th! 🎉Comment NEXTSTEP or DM me for more information!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #vsgjourney #vsg #glp1 #glp1success #glp1support #glp1life #preopvsg #preopdiet #vsg #bariatricsurgeon

Quick + Easy Meals Series! 🙌🏻

The holidays can be busy, but your habits don’t have to fall apart! Stock up on some quick and easy proteins to keep you fueled and heading towards your goals - even during the holidays! 🎄👊🏻

All week I’m sharing fast, protein-packed meals to help you stay on track — starting with BREAKFAST.

Snacks, lunch & dinner are coming up, so make sure you’re following along!

What are YOUR favorite quick and easy breakfasts?

➡️Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details. Early bird discount until tomorrow - December 8th!

#wls #vsg #glp1 #vsgeats #vsgsupport #glp1support #glp1journey #vsgcommunity #vsgsisters #gastricbypass #rny #duodenalswitch #bariatricsurgeon #wlseats #wlsstrong #bariatricfood #100poundsdown

Quick + Easy Meals Series! 🙌🏻

The holidays can be busy, but your habits don’t have to fall apart! Stock up on some quick and easy proteins to keep you fueled and heading towards your goals - even during the holidays! 🎄👊🏻

All week I’m sharing fast, protein-packed meals to help you stay on track — starting with BREAKFAST.

Snacks, lunch & dinner are coming up, so make sure you’re following along!

What are YOUR favorite quick and easy breakfasts?

➡️Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART or DM me for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP or DM me and I’ll send you the details. Early bird discount until tomorrow - December 8th!

#wls #vsg #glp1 #vsgeats #vsgsupport #glp1support #glp1journey #vsgcommunity #vsgsisters #gastricbypass #rny #duodenalswitch #bariatricsurgeon #wlseats #wlsstrong #bariatricfood #100poundsdown

Bariatric NextStep program!

As you get further out from your surgery, the journey changes. Many people notice bigger portions and more hunger and cravings 😩 What once felt doable…suddenly feels harder. Can you relate?

But here’s the good news: there’s so many modifications we can make to give you control back! We need a NEW plan for this NEXT phase! 🤗

That’s why I created the Bariatric NextStep program! We will dial in the exact strategies you need right now.

We’ll get specific about:
✔️Your protein goal and how to consistency meet it.
✔️Reworking your eating plan to include blood sugar balancing foods that reduces hunger and cravings (this is a GAME CHANGER).
✔️Building in movement and strength training in a sustainable way to build muscle and encourage body composition change.
✔️Optimizing nutrition + exercise while you’re on a GLP-1
✔️Creating a lifestyle that fully supports weight loss and long-term weight management- this one is KEY.
✔️Accountability. I will help you to keep your head in the game so you can make changes for real this time.

I’ll guide you step by step so the journey feels easier, clearer, and doable - no overwhelm, no guessing.

➡️Enrollment is open - with early bird discounts until Dec 8th! Code: EARLYBIRD5
➡️We officially KICK OFF January 5, 2026 - the perfect time to refocus and feel strong heading into the new year 🎉

‼️If you’re ready for structure, strategy, and support comment NEXTSTEP below and I’ll send all the details!

Wherever your journey has taken you , I’d love to help you take your next step.

We can do this together!

❤️ Dana

#wls #bariatricsurgery #glp1 #vsg #vsgjourney #vsgeats #vsgsisters #gastricbypass #duodenalswitch #vsgstruggles #wlscommunity #wlsjourney #wlsfam #vsgcrew #100poundsdown #glp1community #glp1support

Bariatric NextStep program!

As you get further out from your surgery, the journey changes. Many people notice bigger portions and more hunger and cravings 😩 What once felt doable…suddenly feels harder. Can you relate?

But here’s the good news: there’s so many modifications we can make to give you control back! We need a NEW plan for this NEXT phase! 🤗

That’s why I created the Bariatric NextStep program! We will dial in the exact strategies you need right now.

We’ll get specific about:
✔️Your protein goal and how to consistency meet it.
✔️Reworking your eating plan to include blood sugar balancing foods that reduces hunger and cravings (this is a GAME CHANGER).
✔️Building in movement and strength training in a sustainable way to build muscle and encourage body composition change.
✔️Optimizing nutrition + exercise while you’re on a GLP-1
✔️Creating a lifestyle that fully supports weight loss and long-term weight management- this one is KEY.
✔️Accountability. I will help you to keep your head in the game so you can make changes for real this time.

I’ll guide you step by step so the journey feels easier, clearer, and doable - no overwhelm, no guessing.

➡️Enrollment is open - with early bird discounts until Dec 8th! Code: EARLYBIRD5
➡️We officially KICK OFF January 5, 2026 - the perfect time to refocus and feel strong heading into the new year 🎉

‼️If you’re ready for structure, strategy, and support comment NEXTSTEP below and I’ll send all the details!

Wherever your journey has taken you , I’d love to help you take your next step.

We can do this together!

❤️ Dana

#wls #bariatricsurgery #glp1 #vsg #vsgjourney #vsgeats #vsgsisters #gastricbypass #duodenalswitch #vsgstruggles #wlscommunity #wlsjourney #wlsfam #vsgcrew #100poundsdown #glp1community #glp1support

GLP-1s + Bariatric Surgery

Bariatric surgery may be the only tool some people ever need—but for others dealing with regain, larger portions, or intrusive food noise, adding a GLP-1 can be a total game changer. 🙌🏻

Here are my non-negotiables:

1️⃣ Hit Your Protein Goal
GLP-1s promote smaller portions (hello, early post-op vibes), which means it’s easy to under-eat and lose muscle.
✔️Aim for 1.2–1.6 g/kg target body weight and eat protein first at every meal + snack. If portions are small or appetite is low, you’ll need to be strategic…reach out if you need help!

2️⃣ Prioritize Strength Training
Reduced appetite + weight loss = higher risk of muscle loss. Strength training protects muscle, improves body composition, and supports metabolic health.
✔️Aim for 2–3 sessions/week.
I know… not all of us were born lifting weights (me 🙋🏻‍♀️), but there are so many beginner-friendly ways to get started! I’ve been doing this consistently for 2 years now!

3️⃣ Don’t Skip Fiber
Protein is the star, but fiber is second—especially because GLP-1s slow gastric emptying and constipation is common.
✔️Aim for 14 g fiber per 1,000 calories using a mix of food + supplements if needed (especially with smaller portions).
‼️ BUT: Don’t increase fiber without adequate hydration. Hit 64 oz fluids/day, then gradually increase fiber.

Would you add anything to the list?

If you need support building an eating plan that hits protein + fiber goals—and accountability to add movement and strength training—I’ve got you!!!

🎉My new program Bariatric NextStep is designed for this exact phase of your journey:

✅ Optimizing results on a GLP-1
✅ Changing body composition (less fat, more muscle)
✅ Mastering maintenance
✅ Reversing regain + getting back on track

….all either with or without a GLP-1 medication.

🎉🎉We kick off January 5, 2026! Comment NEXTSTEP and I’ll send you details. Early bird discounts good until 12/8!!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #vsgjourney #vsg #glp1 #glp1success #glp1support #glp1life

GLP-1s + Bariatric Surgery

Bariatric surgery may be the only tool some people ever need—but for others dealing with regain, larger portions, or intrusive food noise, adding a GLP-1 can be a total game changer. 🙌🏻

Here are my non-negotiables:

1️⃣ Hit Your Protein Goal
GLP-1s promote smaller portions (hello, early post-op vibes), which means it’s easy to under-eat and lose muscle.
✔️Aim for 1.2–1.6 g/kg target body weight and eat protein first at every meal + snack. If portions are small or appetite is low, you’ll need to be strategic…reach out if you need help!

2️⃣ Prioritize Strength Training
Reduced appetite + weight loss = higher risk of muscle loss. Strength training protects muscle, improves body composition, and supports metabolic health.
✔️Aim for 2–3 sessions/week.
I know… not all of us were born lifting weights (me 🙋🏻‍♀️), but there are so many beginner-friendly ways to get started! I’ve been doing this consistently for 2 years now!

3️⃣ Don’t Skip Fiber
Protein is the star, but fiber is second—especially because GLP-1s slow gastric emptying and constipation is common.
✔️Aim for 14 g fiber per 1,000 calories using a mix of food + supplements if needed (especially with smaller portions).
‼️ BUT: Don’t increase fiber without adequate hydration. Hit 64 oz fluids/day, then gradually increase fiber.

Would you add anything to the list?

If you need support building an eating plan that hits protein + fiber goals—and accountability to add movement and strength training—I’ve got you!!!

🎉My new program Bariatric NextStep is designed for this exact phase of your journey:

✅ Optimizing results on a GLP-1
✅ Changing body composition (less fat, more muscle)
✅ Mastering maintenance
✅ Reversing regain + getting back on track

….all either with or without a GLP-1 medication.

🎉🎉We kick off January 5, 2026! Comment NEXTSTEP and I’ll send you details. Early bird discounts good until 12/8!!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #vsgjourney #vsg #glp1 #glp1success #glp1support #glp1life

FREE Class! 🎄🎄

Navigating the Holidays after Bariatric Surgery
This Wednesday, December 3rd at 4p PST / 7p EST.

Comment HOLIDAYS below to register- it’s free!

Excited to see you! …and if you can’t make it live, no worries! Register and I’ll send you the replay!

Share with your friends! 🎄🎄

#wls #rny #bariatricsurgery #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsgjourney #bariatric #glp1 #holidays #bariatricsurgeon #duodenalswitch #bariatricsuccess

FREE Class! 🎄🎄

Navigating the Holidays after Bariatric Surgery
This Wednesday, December 3rd at 4p PST / 7p EST.

Comment HOLIDAYS below to register- it’s free!

Excited to see you! …and if you can’t make it live, no worries! Register and I’ll send you the replay!

Share with your friends! 🎄🎄

#wls #rny #bariatricsurgery #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsgjourney #bariatric #glp1 #holidays #bariatricsurgeon #duodenalswitch #bariatricsuccess

Thanksgiving Plate Strategy ✨

You can stay on plan and still enjoy the holiday — it’s all about balance and intention. Try my simple Thanksgiving plate strategy tomorrow:

🍗 ½ plate = Protein. Turkey or ham are perfect picks!

🥦 ¼ plate = Veggies. Keep butter + cheese light 😅

🍽️ ¼ plate = Your TOP 3 favorite sides. Only the ones you truly love- this might even end up being just 1–2 items. Be selective!

Here’s the key!! 🔑

1️⃣ Eat protein first
2️⃣ Then veggies next
3️⃣ Finally, the sides last

This helps you fill up on what your body needs most while still enjoying every bite of your holiday favorites. That’s real balance. 💛

…but, if you’re on liquids, pureed, or soft foods- follow your surgeons guidelines!

Will you try this tomorrow? Tell me below! 👇🏻

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Enrolling now! Comment NEXTSTEP and I’ll send you the details. Take advantage of the early bird discount!

#wls #wlscommunity #vsg #thanksgiving #glp1 #bariatricsurgery #bariatriclife #vsgeats #wlssupport

Thanksgiving Plate Strategy ✨

You can stay on plan and still enjoy the holiday — it’s all about balance and intention. Try my simple Thanksgiving plate strategy tomorrow:

🍗 ½ plate = Protein. Turkey or ham are perfect picks!

🥦 ¼ plate = Veggies. Keep butter + cheese light 😅

🍽️ ¼ plate = Your TOP 3 favorite sides. Only the ones you truly love- this might even end up being just 1–2 items. Be selective!

Here’s the key!! 🔑

1️⃣ Eat protein first
2️⃣ Then veggies next
3️⃣ Finally, the sides last

This helps you fill up on what your body needs most while still enjoying every bite of your holiday favorites. That’s real balance. 💛

…but, if you’re on liquids, pureed, or soft foods- follow your surgeons guidelines!

Will you try this tomorrow? Tell me below! 👇🏻

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Enrolling now! Comment NEXTSTEP and I’ll send you the details. Take advantage of the early bird discount!

#wls #wlscommunity #vsg #thanksgiving #glp1 #bariatricsurgery #bariatriclife #vsgeats #wlssupport

Bariatric-Friendly Thanksgiving Options ✨

Whether you’re on full liquids, purées, or soft foods, there are delicious and satisfying choices to help you stay on track this holiday.

Just a reminder - there’s always a purpose to different phases of our lives. If you find yourself on liquids, pureed or soft foods over the holidays, remember you’re in the midst of one of the most transitional personal moments!

The holidays are going to feel different this year, but different can be good! Different can be healing. Different can be the start of something incredible.

Yes, there may be emotions.

Yes, there may be sacrifices.

But remember this:

🧡 This is temporary.

🧡 This is just a moment in time.

🧡 You are doing something amazing for your future.

Keep your “why” close. Hold onto it tightly. Good days are ahead!

You’ve got this!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP and I’ll send you the details. ENROLLING NOW with early bird discount! Spots are limited!

#bariatricsurgery #wls #bariatricsurgeon #vsg #vsgsupport #rny #duodenalswitch #wlsjourney #pureed #liquiddiet #softfoods #highprotein #glp1 #preopdiet #wlseats #thanksgiving

Bariatric-Friendly Thanksgiving Options ✨

Whether you’re on full liquids, purées, or soft foods, there are delicious and satisfying choices to help you stay on track this holiday.

Just a reminder - there’s always a purpose to different phases of our lives. If you find yourself on liquids, pureed or soft foods over the holidays, remember you’re in the midst of one of the most transitional personal moments!

The holidays are going to feel different this year, but different can be good! Different can be healing. Different can be the start of something incredible.

Yes, there may be emotions.

Yes, there may be sacrifices.

But remember this:

🧡 This is temporary.

🧡 This is just a moment in time.

🧡 You are doing something amazing for your future.

Keep your “why” close. Hold onto it tightly. Good days are ahead!

You’ve got this!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP and I’ll send you the details. ENROLLING NOW with early bird discount! Spots are limited!

#bariatricsurgery #wls #bariatricsurgeon #vsg #vsgsupport #rny #duodenalswitch #wlsjourney #pureed #liquiddiet #softfoods #highprotein #glp1 #preopdiet #wlseats #thanksgiving

Pumpkin lovers… this one’s for YOU ✨

My high-protein Pumpkin Fluff- creamy, pumpkin-y, and each ½ cup packs 16g protein!

Perfect for Thanksgiving or any day you want something sweet + protein forward!

Protein first never tasted this good 💛

Let’s make it!

•1 cup Good Culture 2% cottage cheese @good_culture
•½ cup pumpkin purée
•4 Tbsp So Delicious CocoWhip @so_delicious
•1 scoop Isopure Naturals - Tahitian Vanilla @isopure
•2 Tbsp Lakanto monk fruit (with allulose) @lakanto - add more monk fruit if you prefer it a little sweeter 👍🏻
•1/2 tsp Pumpkin pie spice

Instructions: Add cottage cheese, pumpkin purée, protein powder, sweetener, whipped topping, and pumpkin spice. Blend. Chill 1 hour for best texture.

Per 1/2 cup serving (makes 4 servings): Calories: ~130, Fat 3.5g, Carbs: 8g, Fiber: 2g (4g net carbs), Protein: 16g

Are you going to give this a try?!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP and I’ll send you the details. We start enrolling next week- take advantage of the early bird discount!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #pumpkinrecipes #protein #glp1

Pumpkin lovers… this one’s for YOU ✨

My high-protein Pumpkin Fluff- creamy, pumpkin-y, and each ½ cup packs 16g protein!

Perfect for Thanksgiving or any day you want something sweet + protein forward!

Protein first never tasted this good 💛

Let’s make it!

•1 cup Good Culture 2% cottage cheese @good_culture
•½ cup pumpkin purée
•4 Tbsp So Delicious CocoWhip @so_delicious
•1 scoop Isopure Naturals - Tahitian Vanilla @isopure
•2 Tbsp Lakanto monk fruit (with allulose) @lakanto - add more monk fruit if you prefer it a little sweeter 👍🏻
•1/2 tsp Pumpkin pie spice

Instructions: Add cottage cheese, pumpkin purée, protein powder, sweetener, whipped topping, and pumpkin spice. Blend. Chill 1 hour for best texture.

Per 1/2 cup serving (makes 4 servings): Calories: ~130, Fat 3.5g, Carbs: 8g, Fiber: 2g (4g net carbs), Protein: 16g

Are you going to give this a try?!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP and I’ll send you the details. We start enrolling next week- take advantage of the early bird discount!

#wlscommunity #duodenalswitch #bariatricsurgery #rny #wlsmexico #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #pumpkinrecipes #protein #glp1

Trader Joe’s Finds! 🙌🏻

So many great bariatric friendly finds at Trader Joe’s!! I’m always looking for ways to easily include protein and veggies - the main staples in the bariatric journey.

What do you think of some of my go-to’s?!

As promised, here’s my FAVORITE SOUP of all time!! Use 3 containers of Trader Joe’s Mirepoix to save time!

High Protein Beef and Veggie Soup
2 pounds lean ground beef (I like 96/4)
1 onion, diced
6 pieces celery, 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 3 containers of the Mirepoix mixture from Trader Joe’s to save time. Each container contains pre-chopped carrots, onions, and celery!). Add diced tomatoes and spices. 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

‼️BLACK FRIDAY STARTS NOW!

➡️The Bariatric Jumpstart program (those <18 months post-op) is enrolling now and the Black Friday deal is the lowest price ever! Comment JUMPSTART below for details!

➡️The Bariatric NextStep program starts enrolling soon! Comment NEXTSTEP below to add yourself to the waiting list and lock in the early bird discount!

I’m a lift-you-up kind of Bariatric Dietitian ✨
Let’s build a plan that truly supports your goals and tackles the real struggles getting in your way. With my coaching programs, you’ll have layered support, accountability, education, and the power of a community that gets it. You don’t have to do this alone- we’ve got this! ❤️

Comment JUMPSTART or NEXTSTEP to take advantage of the deals!

#wls #wlscommunity #wlseats #wlsjourney #vsg #vsgjourney #vsgeats #vsgaustralia #vsgsisters #vsgmeals #rny #rnylife #gastricbypass #duodenalswitch #bariatricsurgeon #traderjoes #glp1

Trader Joe’s Finds! 🙌🏻

So many great bariatric friendly finds at Trader Joe’s!! I’m always looking for ways to easily include protein and veggies - the main staples in the bariatric journey.

What do you think of some of my go-to’s?!

As promised, here’s my FAVORITE SOUP of all time!! Use 3 containers of Trader Joe’s Mirepoix to save time!

High Protein Beef and Veggie Soup
2 pounds lean ground beef (I like 96/4)
1 onion, diced
6 pieces celery, 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 3 containers of the Mirepoix mixture from Trader Joe’s to save time. Each container contains pre-chopped carrots, onions, and celery!). Add diced tomatoes and spices. 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

‼️BLACK FRIDAY STARTS NOW!

➡️The Bariatric Jumpstart program (those <18 months post-op) is enrolling now and the Black Friday deal is the lowest price ever! Comment JUMPSTART below for details!

➡️The Bariatric NextStep program starts enrolling soon! Comment NEXTSTEP below to add yourself to the waiting list and lock in the early bird discount!

I’m a lift-you-up kind of Bariatric Dietitian ✨
Let’s build a plan that truly supports your goals and tackles the real struggles getting in your way. With my coaching programs, you’ll have layered support, accountability, education, and the power of a community that gets it. You don’t have to do this alone- we’ve got this! ❤️

Comment JUMPSTART or NEXTSTEP to take advantage of the deals!

#wls #wlscommunity #wlseats #wlsjourney #vsg #vsgjourney #vsgeats #vsgaustralia #vsgsisters #vsgmeals #rny #rnylife #gastricbypass #duodenalswitch #bariatricsurgeon #traderjoes #glp1

Microgreen Salad! 🌱

Do you find lettuce hard to eat? Maybe the lettuce doesn’t sit quite right or causes pain in your stomach pouch? You are not alone. When you’re cleared for solid foods, try microgreens! 🌱 They’re teeny tiny little baby greens and because they’re soft and small, they might be easier for you to eat 🙌🏻

Even if regular salads work for you, microgreens pack a serious nutritional punch 👊🏻 — giving you more nutrients in every bite. The mix I used from @traderjoes includes baby broccoli, kohlrabi, kale, and red cabbage (blends change seasonally). These tiny greens are the perfect size!

Let’s make it! Your portions might be more or less!
•1 cup microgreens (I used @traderjoes)
•1/4 cup shredded carrots
•1/4 cup edamame = 5g protein
•2oz shredded chicken = 14g protein
•1 Tbs. grated parmesan cheese =2g protein
•Add your favorite Italian dressing. I’m loving @chosenfoods Creamy Italian these days- great ingredients!

200 calories, 8g carbs, 3g fiber, 22g of protein. Fresh, delicious, and loads nutrition in each small bite 👏🏻

Have you tried microgreens?!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP to get added to the waiting list. You’ll be the first to know about the early bird discount!

#wls #wlscommunity #wlscommunityvsg #vsg #vsgfood #rny #gastricsleeve #gastricbypass #vsgmexico #preopvsg #bariatric #bariatricsurgery #bariatricbabes #vsgsisters #bariatricsurgeon #glp1 #vsgmeals #microgreens

Microgreen Salad! 🌱

Do you find lettuce hard to eat? Maybe the lettuce doesn’t sit quite right or causes pain in your stomach pouch? You are not alone. When you’re cleared for solid foods, try microgreens! 🌱 They’re teeny tiny little baby greens and because they’re soft and small, they might be easier for you to eat 🙌🏻

Even if regular salads work for you, microgreens pack a serious nutritional punch 👊🏻 — giving you more nutrients in every bite. The mix I used from @traderjoes includes baby broccoli, kohlrabi, kale, and red cabbage (blends change seasonally). These tiny greens are the perfect size!

Let’s make it! Your portions might be more or less!
•1 cup microgreens (I used @traderjoes)
•1/4 cup shredded carrots
•1/4 cup edamame = 5g protein
•2oz shredded chicken = 14g protein
•1 Tbs. grated parmesan cheese =2g protein
•Add your favorite Italian dressing. I’m loving @chosenfoods Creamy Italian these days- great ingredients!

200 calories, 8g carbs, 3g fiber, 22g of protein. Fresh, delicious, and loads nutrition in each small bite 👏🏻

Have you tried microgreens?!

Need more support? I have 2 coaching programs depending on where you are in this journey ☺️

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

🎉 Enrolling now! Holiday promotion is active! Comment JUMPSTART for the details!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and optimize results on a GLP-1 medication!

🎉 Kicks off January 5, 2026! Comment NEXTSTEP to get added to the waiting list. You’ll be the first to know about the early bird discount!

#wls #wlscommunity #wlscommunityvsg #vsg #vsgfood #rny #gastricsleeve #gastricbypass #vsgmexico #preopvsg #bariatric #bariatricsurgery #bariatricbabes #vsgsisters #bariatricsurgeon #glp1 #vsgmeals #microgreens

But seriously, drink some water?! 😅

It’s not easy meeting fluid goals post-op!! You have sip, you can’t drink while you eat, and sometimes plain water doesn’t sit well 😩

We’ve got this! Keep your water bottle with you at all times and just keep sipping! Add a water enhancer (like @truelemon lemonades- my favorite right now!) to help you drink more. The fluids will add up! 💧💧

What about coffee?! ☕️ Wait until your surgeon says it’s okay and then include in small amounts. It’s actually a healthful beverage - as long as it’s not loaded up with sugar ☺️ Add your favorite protein shake or milk or choice and enjoy!

But, then remember to prioritize water the rest of the day!

Do you ever feel like a cactus?! What are your top tips to get your fluids in? 💧

If you need help meeting your fluid goals, I’d love to help! I have 2 coaching programs:

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

‼️Enrolling now! Comment JUMPSTART for a holiday discount!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

‼️Kicks off January 5, 2026! Comment NEXTSTEP below for more info!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #bariatricsurgeon #wlsstruggles #vsglife #wlslife #glp1

But seriously, drink some water?! 😅

It’s not easy meeting fluid goals post-op!! You have sip, you can’t drink while you eat, and sometimes plain water doesn’t sit well 😩

We’ve got this! Keep your water bottle with you at all times and just keep sipping! Add a water enhancer (like @truelemon lemonades- my favorite right now!) to help you drink more. The fluids will add up! 💧💧

What about coffee?! ☕️ Wait until your surgeon says it’s okay and then include in small amounts. It’s actually a healthful beverage - as long as it’s not loaded up with sugar ☺️ Add your favorite protein shake or milk or choice and enjoy!

But, then remember to prioritize water the rest of the day!

Do you ever feel like a cactus?! What are your top tips to get your fluids in? 💧

If you need help meeting your fluid goals, I’d love to help! I have 2 coaching programs:

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!

‼️Enrolling now! Comment JUMPSTART for a holiday discount!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!

‼️Kicks off January 5, 2026! Comment NEXTSTEP below for more info!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #bariatricsurgeon #wlsstruggles #vsglife #wlslife #glp1

✨Creative Ways to Boost Your Protein✨

Prioritizing protein is always important - especially early in your journey when restriction is high and portions are small. But even down the road, consistently hitting your protein goals supports your results and helps you feel your best!

💥Why protein matters:
•Supports healing and muscle maintenance
•Keeps you fuller longer
•Helps minimize hair loss
•Supports metabolism and fat loss
•Promotes steady energy and stable blood sugar
Keeps skin, nails, and hair healthy

Try these creative ways to sneak in a little extra protein each day:

•Clear protein water. My favorite right now is Oath! +20g protein @oathnutrition

•Proffee (protein coffee!). A classic post-op favorite. Use coffee concentrate or espresso for a bold coffee flavor and add in your favorite bottled protein shake. @corepower

•Cottage cheese + marinara for a creamy pasta sauce. Add equal parts of each to a blender. Top meatballs or zucchini noodles with sauce. @sonomagourmet @good_culture

•Greek yogurt + protein powder for a high-protein snack or dessert! 1/2 scoop is + 10-12g protein! @oikos

Every gram adds up and your body will thank you for it! 💫

If you need help meeting your protein goals, I’d love to help! I have 2 coaching programs:

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!
💥Enrolling now!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!
💥Kicks off January 5, 2026!

Comment JUMPSTART or NEXTSTEP below for more info!

#wls #wlscommunity #highprotein #bariatricsurgery #vsg #vsgcommunity #vsgeats #rnylife #gastricbypass #duodenalswitch #glp1 #bariatricsurgeon #vsgsupport

✨Creative Ways to Boost Your Protein✨

Prioritizing protein is always important - especially early in your journey when restriction is high and portions are small. But even down the road, consistently hitting your protein goals supports your results and helps you feel your best!

💥Why protein matters:
•Supports healing and muscle maintenance
•Keeps you fuller longer
•Helps minimize hair loss
•Supports metabolism and fat loss
•Promotes steady energy and stable blood sugar
Keeps skin, nails, and hair healthy

Try these creative ways to sneak in a little extra protein each day:

•Clear protein water. My favorite right now is Oath! +20g protein @oathnutrition

•Proffee (protein coffee!). A classic post-op favorite. Use coffee concentrate or espresso for a bold coffee flavor and add in your favorite bottled protein shake. @corepower

•Cottage cheese + marinara for a creamy pasta sauce. Add equal parts of each to a blender. Top meatballs or zucchini noodles with sauce. @sonomagourmet @good_culture

•Greek yogurt + protein powder for a high-protein snack or dessert! 1/2 scoop is + 10-12g protein! @oikos

Every gram adds up and your body will thank you for it! 💫

If you need help meeting your protein goals, I’d love to help! I have 2 coaching programs:

1️⃣ Bariatric Jumpstart Program- For those within their first 18 months post-op. Take advantage of the honeymoon phase! Optimize your nutrition for weight loss and build good habits for long-term success!
💥Enrolling now!

2️⃣ Bariatric NextStep Program - For 18 months + and beyond! This is the NextStep in your journey. Learn to live in maintenance (it’s so different than active weight loss!), reverse regain, get back on track, and utilize GLP-1 medications effectively!
💥Kicks off January 5, 2026!

Comment JUMPSTART or NEXTSTEP below for more info!

#wls #wlscommunity #highprotein #bariatricsurgery #vsg #vsgcommunity #vsgeats #rnylife #gastricbypass #duodenalswitch #glp1 #bariatricsurgeon #vsgsupport

Let’s chat about GLP-1s + Bariatric Surgery!

For many people, bariatric surgery is the only intervention they’ll ever need to manage their weight and improve their health.

But for others, an additional tool—like a GLP-1 medication—can help with weight loss, hunger management, calming food noise, or stabilizing regain.

Everyone’s journey is unique ❤️

Of course, whether to use a GLP-1 is a personal decision made between you and your healthcare provider. Like every tool, it works best when used intentionally.

If you’ve added a GLP-1 medication to your toolbox, here’s what to focus on for nutrition, exercise, and lifestyle success:

✅ Get adequate protein

✅ Adjust your nutrition, food choices, and meal timing based on your portions

✅ Eat enough plant foods + fiber to manage constipation and support gut health

✅ Stay hydrated

✅ Take your vitamins!

✅ Prioritize resistance training to protect your muscle and strength

I know I don’t have to tell you—this journey isn’t easy. But the good news? There are so many nutritional, exercise, and lifestyle strategies to calm hunger, break stalls, improve insulin sensitivity, and build muscle. These goals matter whether or not you’re using a GLP-1 medication.

Most importantly, let’s continue to support all the ways people choose to improve their health and manage their weight post-op. ❤️

✨ Exciting news! ✨

COMING JANUARY 5, 2026: The Bariatric NextStep Program — the next step in your weight loss journey!

Designed specifically for those 2+ years post-op, it helps you:

⭐ Live confidently in maintenance
⭐ Reverse regain or get back on track
⭐ Receive expert nutrition support while using GLP-1 medications

Comment NEXTSTEP below to join the waitlist for early-bird discounts and announcements!

#wls #wlscommunity #wlsjourney #wlssupport #wlsrevision #bariatricsurgery #bariatriccommunity #vsgjourney #vsgcommunity #vsgeats #vsgrevision #glp1 #wlssuccess #rnyjourney #duodenalswitch

Let’s chat about GLP-1s + Bariatric Surgery!

For many people, bariatric surgery is the only intervention they’ll ever need to manage their weight and improve their health.

But for others, an additional tool—like a GLP-1 medication—can help with weight loss, hunger management, calming food noise, or stabilizing regain.

Everyone’s journey is unique ❤️

Of course, whether to use a GLP-1 is a personal decision made between you and your healthcare provider. Like every tool, it works best when used intentionally.

If you’ve added a GLP-1 medication to your toolbox, here’s what to focus on for nutrition, exercise, and lifestyle success:

✅ Get adequate protein

✅ Adjust your nutrition, food choices, and meal timing based on your portions

✅ Eat enough plant foods + fiber to manage constipation and support gut health

✅ Stay hydrated

✅ Take your vitamins!

✅ Prioritize resistance training to protect your muscle and strength

I know I don’t have to tell you—this journey isn’t easy. But the good news? There are so many nutritional, exercise, and lifestyle strategies to calm hunger, break stalls, improve insulin sensitivity, and build muscle. These goals matter whether or not you’re using a GLP-1 medication.

Most importantly, let’s continue to support all the ways people choose to improve their health and manage their weight post-op. ❤️

✨ Exciting news! ✨

COMING JANUARY 5, 2026: The Bariatric NextStep Program — the next step in your weight loss journey!

Designed specifically for those 2+ years post-op, it helps you:

⭐ Live confidently in maintenance
⭐ Reverse regain or get back on track
⭐ Receive expert nutrition support while using GLP-1 medications

Comment NEXTSTEP below to join the waitlist for early-bird discounts and announcements!

#wls #wlscommunity #wlsjourney #wlssupport #wlsrevision #bariatricsurgery #bariatriccommunity #vsgjourney #vsgcommunity #vsgeats #vsgrevision #glp1 #wlssuccess #rnyjourney #duodenalswitch

Having fun this Halloween! 👻

Halloween is Friday this year! If you’re going a party, make some of these spooky party foods that are hauntingly delicious with a healthy twist! 🎃

Some Bariatric friendly ideas:

🕸️Spider Web Taco Dip: layers of fat free refried beans, plain Greek yogurt, guacamole, diced tomatoes, and shredded cheese. Use Greek yogurt to create the spiderweb on top!
👻Cheese Stick ghosts (use a Sharpie to draw a spooky face on the plastic cover!) 8g protein for each ghost!
🎃Clementine pumpkins with a celery top
🕷️Turkey or ham mini spider sandwiches with pretzel legs and candy eyes. Layer on the deli meat for more protein, each ounce is 7g protein 😉 Use low carb bread if that’s aligned with your goals.
👀Grape spooky eyes (add a touch of peanut butter or white frosting to stick the eyes to the grapes).
💅Carrot stick fingers with strawberry red finger nails
🐜Ants on a log- celery with natural peanut butter and Lily’s chocolate chips as the ants.
😬Spooky smile - apple slices with natural peanut butter and mini marshmallows.

Which one is your favorite?!

Wishing you safe, happy, and healthy Halloween! 🎃

We’ll be talking about strategies for handling Halloween and the upcoming holidays in the Bariatric Jumpstart program. If you are within your first 2 years post-op, I would love to provide you with individualized support through the holidays. They are wonderful, but challenging months that can be filled with emotion, nostalgia, and old habits 🥺

We always start this 16-week coaching program with a 1:1 video visit to create our initial plan (including a meal plan 🙌🏻). Then, the game changer is that we meet weekly on Zoom for questions, discussions, education and accountability. I will guide you in the right direction to meet your goals and teach you how to keep the weight off. We can do this together!

Fall promotion going on now!

‼️Comment JUMPSTART below for the details!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp1 #halloween #halloweenfood #vsgtransformation #vsgeats

Having fun this Halloween! 👻

Halloween is Friday this year! If you’re going a party, make some of these spooky party foods that are hauntingly delicious with a healthy twist! 🎃

Some Bariatric friendly ideas:

🕸️Spider Web Taco Dip: layers of fat free refried beans, plain Greek yogurt, guacamole, diced tomatoes, and shredded cheese. Use Greek yogurt to create the spiderweb on top!
👻Cheese Stick ghosts (use a Sharpie to draw a spooky face on the plastic cover!) 8g protein for each ghost!
🎃Clementine pumpkins with a celery top
🕷️Turkey or ham mini spider sandwiches with pretzel legs and candy eyes. Layer on the deli meat for more protein, each ounce is 7g protein 😉 Use low carb bread if that’s aligned with your goals.
👀Grape spooky eyes (add a touch of peanut butter or white frosting to stick the eyes to the grapes).
💅Carrot stick fingers with strawberry red finger nails
🐜Ants on a log- celery with natural peanut butter and Lily’s chocolate chips as the ants.
😬Spooky smile - apple slices with natural peanut butter and mini marshmallows.

Which one is your favorite?!

Wishing you safe, happy, and healthy Halloween! 🎃

We’ll be talking about strategies for handling Halloween and the upcoming holidays in the Bariatric Jumpstart program. If you are within your first 2 years post-op, I would love to provide you with individualized support through the holidays. They are wonderful, but challenging months that can be filled with emotion, nostalgia, and old habits 🥺

We always start this 16-week coaching program with a 1:1 video visit to create our initial plan (including a meal plan 🙌🏻). Then, the game changer is that we meet weekly on Zoom for questions, discussions, education and accountability. I will guide you in the right direction to meet your goals and teach you how to keep the weight off. We can do this together!

Fall promotion going on now!

‼️Comment JUMPSTART below for the details!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp1 #halloween #halloweenfood #vsgtransformation #vsgeats

I hopped on a trend! 😅

There were so many “spooky” things that came to me for this one.

All in good fun, of course!

But still, don’t stay too long in this haunted house! 👻

What did I miss?! Share below!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsg #vsgjourney #wls #halloween #bariatrichalloween #scary

I hopped on a trend! 😅

There were so many “spooky” things that came to me for this one.

All in good fun, of course!

But still, don’t stay too long in this haunted house! 👻

What did I miss?! Share below!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #vsg #vsgjourney #wls #halloween #bariatrichalloween #scary

Keys to long-term success ✨

You never know who you’ll meet at your kid’s volleyball game!

I met the loveliest woman who had VSG 15 years ago — and she’s still keeping off 100 pounds! What an incredible accomplishment! 🎉🎉

We got to chatting, and she shared her secrets to long-term success that I just had to pass along:

1️⃣ Lifestyle change mindset. After surgery, she completely transformed the way she approached food, exercise, and movement. “You have to completely change your life — you can’t go back to what you used to do.”

2️⃣ Daily weighing for awareness. She keeps her weight within a 5-pound range and takes action if she goes over. She was hesitant to mention this at first, but I told her I agree — awareness matters!

3️⃣ Small plates for portion control. She still uses salad plates to keep portions in check.

4️⃣ The 3-bite rule for treats. She enjoys rich foods mindfully — but just three bites to taste, savor, and enjoy. Being satisfied is the goal.

5️⃣ Movement every day. She exercises four times per week and makes a point to move daily. “Get out there and go,” she said. “You cannot maintain your weight loss without movement.” Couldn’t agree more!

Such words of wisdom ❤️

So inspiring to see someone thriving 15 years out- proof that long-term success is possible with the right habits, mindset and tools. 💫

If you need help building this lifestyle change, the first 12-18 months * IS THE BEST TIME * ! The honeymoon period is when 1) your portions are the smallest they’ll ever be, 2) you have less hunger and more control, 3) you’re losing weight which is motivating!

Comment JUMPSTART below for information on my coaching program built just for those in the first 2 years of this journey - next round starts Monday, Oct 27th!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #preopdiet #rnycommunity #100poundsdown #bariatricsurgeon

Keys to long-term success ✨

You never know who you’ll meet at your kid’s volleyball game!

I met the loveliest woman who had VSG 15 years ago — and she’s still keeping off 100 pounds! What an incredible accomplishment! 🎉🎉

We got to chatting, and she shared her secrets to long-term success that I just had to pass along:

1️⃣ Lifestyle change mindset. After surgery, she completely transformed the way she approached food, exercise, and movement. “You have to completely change your life — you can’t go back to what you used to do.”

2️⃣ Daily weighing for awareness. She keeps her weight within a 5-pound range and takes action if she goes over. She was hesitant to mention this at first, but I told her I agree — awareness matters!

3️⃣ Small plates for portion control. She still uses salad plates to keep portions in check.

4️⃣ The 3-bite rule for treats. She enjoys rich foods mindfully — but just three bites to taste, savor, and enjoy. Being satisfied is the goal.

5️⃣ Movement every day. She exercises four times per week and makes a point to move daily. “Get out there and go,” she said. “You cannot maintain your weight loss without movement.” Couldn’t agree more!

Such words of wisdom ❤️

So inspiring to see someone thriving 15 years out- proof that long-term success is possible with the right habits, mindset and tools. 💫

If you need help building this lifestyle change, the first 12-18 months * IS THE BEST TIME * ! The honeymoon period is when 1) your portions are the smallest they’ll ever be, 2) you have less hunger and more control, 3) you’re losing weight which is motivating!

Comment JUMPSTART below for information on my coaching program built just for those in the first 2 years of this journey - next round starts Monday, Oct 27th!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #preopdiet #rnycommunity #100poundsdown #bariatricsurgeon

Easy proteins from Costco!

If Costco is your happy place (🙋🏻‍♀️ same), it’s also a goldmine for quick, easy proteins! The items above are great for busy days when you also want to stay on track - we have goals to meet after all! 👊🏻

Just don’t forget to add some plant foods WITH your proteins. That’s how you go from “convenient” to “balanced”!

•Egg bites and chicken sausage + berries
•Turkey breast with cauli-rice + sweet potato
•Meatballs + sautéed broccoli
•Kevin’s meal + a side salad or roasted carrots
•Tofu mixed in with stir fry veggies + coconut aminos

Of course, this all depends on *stomach space*! In the Bariatric journey we start with protein and then SPRINKLE IN the plant foods as more space becomes available.

You never want to force it or try to eat more than your stomach can accommodate. But, over time, you will be able to expand variety and add in more! ❤️❤️

If you need help with meal planning and achieving your weight loss goal during your first 2 years post-op, I can help! The next round of my coaching program, the Bariatric Jumpstart program, starts on Monday, Oct 27th. It’s 4 months of guidance, education, and follow-up to make use you achieve your goal. We start with a 1:1 video visit to create our plan!

Comment JUMPSTART below and I’ll send you all the info to see if it’s a good fit for you! ✨

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp #bariatricsleeve #wlstips #bariatricsurgeon #wls #weightloss #protein

Easy proteins from Costco!

If Costco is your happy place (🙋🏻‍♀️ same), it’s also a goldmine for quick, easy proteins! The items above are great for busy days when you also want to stay on track - we have goals to meet after all! 👊🏻

Just don’t forget to add some plant foods WITH your proteins. That’s how you go from “convenient” to “balanced”!

•Egg bites and chicken sausage + berries
•Turkey breast with cauli-rice + sweet potato
•Meatballs + sautéed broccoli
•Kevin’s meal + a side salad or roasted carrots
•Tofu mixed in with stir fry veggies + coconut aminos

Of course, this all depends on *stomach space*! In the Bariatric journey we start with protein and then SPRINKLE IN the plant foods as more space becomes available.

You never want to force it or try to eat more than your stomach can accommodate. But, over time, you will be able to expand variety and add in more! ❤️❤️

If you need help with meal planning and achieving your weight loss goal during your first 2 years post-op, I can help! The next round of my coaching program, the Bariatric Jumpstart program, starts on Monday, Oct 27th. It’s 4 months of guidance, education, and follow-up to make use you achieve your goal. We start with a 1:1 video visit to create our plan!

Comment JUMPSTART below and I’ll send you all the info to see if it’s a good fit for you! ✨

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp #bariatricsleeve #wlstips #bariatricsurgeon #wls #weightloss #protein

3pm crunchy cravings? 😩

That 3pm crunchy snack craving might not be hunger … it might just be your brain asking for a break 💁🏻‍♀️! Especially if you’ve been sitting most of the day!

Before you reach for a snack, evaluate! When was the last time you had a meal? If it was in the last hour, you’re probably not hungry and something crunchy is not going to help and may actually lead to more cravings.

Try taking a 5-minute break instead. Step outside, stretch, walk around, and breathe 🌤️

A little fresh air and movement can help you reset. You’ll sit back down with more clarity, focus, and probably fewer cravings 🙌🏻

‼️ But also make sure you’re fueling properly through the day!

Eat regular meals with protein and stay hydrated — being under-fueled can hit hard around 3pm too. It’s important to know the difference.

If you’re doing all of that, a simple break might be all you need ❤️ It’s worth a try and if nothing else, you’ll sneak in a few extra steps! 😉

👋🏻 I’m Dana, a Bariatric Dietitian with 20 years of experience — follow for more Bariatric nutrition, weight loss, and GLP-1 tips!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp #bariatricsleeve

3pm crunchy cravings? 😩

That 3pm crunchy snack craving might not be hunger … it might just be your brain asking for a break 💁🏻‍♀️! Especially if you’ve been sitting most of the day!

Before you reach for a snack, evaluate! When was the last time you had a meal? If it was in the last hour, you’re probably not hungry and something crunchy is not going to help and may actually lead to more cravings.

Try taking a 5-minute break instead. Step outside, stretch, walk around, and breathe 🌤️

A little fresh air and movement can help you reset. You’ll sit back down with more clarity, focus, and probably fewer cravings 🙌🏻

‼️ But also make sure you’re fueling properly through the day!

Eat regular meals with protein and stay hydrated — being under-fueled can hit hard around 3pm too. It’s important to know the difference.

If you’re doing all of that, a simple break might be all you need ❤️ It’s worth a try and if nothing else, you’ll sneak in a few extra steps! 😉

👋🏻 I’m Dana, a Bariatric Dietitian with 20 years of experience — follow for more Bariatric nutrition, weight loss, and GLP-1 tips!

#wlscommunity #duodenalswitch #bariatricsurgery #wlsmexico #rny #vsgcommunity #vsgsisters #wlsjourney #preopdiet #rnycommunity #glp #bariatricsleeve

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