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  • doctor holding tablet of body mass index What is Body Mass Index (BMI)? - If you’ve already looked into getting bariatric surgery, then you’ve probably heard the question: what is body mass index?
  • Patient Spotlight: Maggy - It has been awhile since we had a nice dose of motivation on here. And what better way to kick of the holiday season than with a patient spotlight story of someone who transformed her life?! Maggy puts it best when she says, “One of the best things to come of this is that I’m...
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  • cauliflower stuffing Cauliflower Stuffing - A holiday meal is hardly complete without stuffing, but traditional bread or rice based stuffing varieties are loaded with carbohydrates. But don’t fret, because Cauliflower has stepped up in the world to become a low-carb powerhouse. Cauliflower has become very popular as a substitute for rice, potatoes, and bread-based dishes. Give this Cauliflower Stuffing a...
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Nutritionist holding apple in her hand

Bariatric surgery: Team of medical experts goes beyond surgeons

There’s more to bariatric surgery than just the surgery itself. Leaning on a team of medical professionals is critical in achieving a successful outcome from bariatric surgery. Patients have the best chance of success when supported by an arsenal of weight loss experts. This includes patient advocates, exercise physiologists and dietitians who have one goal: To help you achieve and maintain successful weight loss.

Deviled Pork Chops

These deviled pork chops are nothing to be scared of. In fact, they might be down right heavenly. One thing I love about these deviled pork chops is that you make them in the broiler. I love how quickly things cook in the broiler and the flavor you get from it. Now, I don’t use my broiler often, especially during the hotter months, because it makes my kitchen feel like I’m standing on the face of the sun. But the broiling time is short so it isn’t too terrible. Try out these deviled pork chops for a delicious meal that is ready in less than 20 minutes!

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These Deviled Pork Chops are perfect with grilled asparagus! What side dish would you choose?!

Grocery Store Tour

For people who are interested in, or required to make permanent diet and lifestyle changes, learning how to navigate through a grocery store can be stressful. Finding the healthiest options or knowing what the healthiest options can also be difficult. Especially if this is something you are not used to doing. Follow me through this “grocery store photograph tour” as I show you how to find nutritious, easy-to-eat, grab and go foods that are perfect for our every day, busy lifestyle!

PRODUCE

Walking into the grocery store, you will see the produce section first. In most stores, the produce is usually located toward the front of the building. The produce section typically consists of fruits, vegetables, and salad trimmings. Some healthy and nutritious options for vegetables include peppers, carrots, celery, broccoli, cauliflower and asparagus, as shown here.

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These veggies are very yummy eaten by themselves, but cooking and pairing them with your favorite meat will add lots of color and flavor to your meal. Chopped cauliflower or a cauliflower crumbles “fried rice” blend are both excellent alternatives for rice or potatoes.

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Also, at less than $5 per package, pre-cut vegetables (consisting of mushrooms, tomatoes, cucumbers, onions squash and peppers) are a quick and easy way to incorporate fresh and healthy sides with each meal.

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SNACKS

For a fast, on-the-go snack, the Taylor Farms “protein punch” package, consisting of broccoli, carrots, string cheese and almonds, or Harvest Snaps baked green pea crisps are both great choices for satisfying those mid-afternoon hunger pangs. Orchard Fresh nuts (pecans, walnuts, cashews, peanuts) can also be a good way to incorporate healthy fats into your diet, but try to keep your number of total servings down to only a few per week! All of these snacks can be found near the produce section.snack3 snack2 snack1

 

PROTEINS

Along the outer perimeter of the store, you will find the meat, cheese and yogurt products—also a necessity for a healthy and nutritionally stable diet! Pre-cooked and packaged meat such as oven roasted chicken, beef steak, meatloaf, or turkey breast are simple and filling options for lunch or dinner, and fully cooked turkey sausage patties or links are a good way to incorporate protein into your breakfast. For protein-filled snacks, or for a quick lunch option, you definitely can’t go wrong with turkey pepperoni, deli snackers, Hillshire Snacking small plates, P3 portable protein packs, or Fiorucci brand salami wrapped in cheese stick snack packs.

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Low-fat string cheese and low-fat Greek yogurt, located usually in the back perimeter of the store, can be eaten with any meal or as an easy to grab snack. Greek yogurt is also really good for dipping those fresh raw veggies in, to give them more flavor and texture! Eggs, also in the back of the store, are another good source of protein in the diet, and for those of us that don’t always have time to cook eggs in the morning, 6 peeled and ready to eat hard-boiled eggs are available for only $1.97.

greek yogurt cheese

Whether you are a grocery store veteran or just starting to shop and cook at home, a visual tour can be helpful. I challenge you to go to a grocery store and look for healthy options that you might not have typically bought before. What’s in your cart today?

~Hannah Huff, Dietetic Intern

A group of people doing exercises in the park

Small adjustments key to success after weight loss surgery

Making a life-changing decision to have weight loss surgery will put you on the road to living a healthier, more active lifestyle. Surgery can be a big decision, but making small changes – whether it’s adjusting your diet or your mental outlook – is important to your success.  Weight loss surgery requires a lot of change and for many people, it can be challenging to switch to a new way of living and eating. Despite being difficult, these efforts can help so much – to guide you, here are some ways to get into the right frame of mind.

Tip #1:  Surround yourself with support

Having a solid support group of family, friends, and other people that have gone through weight loss surgery is very beneficial. Don’t hesitate to ask them directly for their encouragement, especially if you are going through some days or weeks that seem lonely or hard. Share your progress with these people and have them celebrate with you when you meet a dietary or weight loss goal. Having the right support will help you better succeed in the long run.

A group of people doing exercises in the park

Tip #2: Educate yourself

Educate yourself on what to expect before, during, and after your surgical procedure. If you are prepared on what to expect, you’ll set yourself up for success. Read about other patient’s experiences, talk in detail with your doctor. Then, once you’ve had the surgery, keep in contact with your surgical team and your weight loss support team to allow them to support you each step of the way.

Tip #3: Take baby steps

It’s easy to think that you can tackle this new lifestyle and “the new you” with ease. But in fact, your body has gone through a big change. So, take things slowly. Be patient with yourself and don’t take on your new changes too quickly. For example, if you have struggled with eating junk food your whole life, you will be forced to cut that out of your new diet after weight loss surgery. To help with this change, talk to your doctor, support group, or counselor to get tips on how to readjust your thinking to crave healthy foods as opposed to junk foods. If you choose to use weight loss surgery as a tool to help put you on your pathway to healthy living rather than a “one all, fix all” solution, you will have a greater chance at success.

Our team at Weight Wise is experienced in working with individuals that have recently underwent weight loss surgery. We can help provide support and give you tools to make your new life a huge success. Contact us today for more information.

Grilled Bratwurst

Grilled Brats

Grilled Brats

 July is officially here, friends! And you know what that means….cookouts, barbecues, backyard shindigs, or whatever you call it.  I love cookout for a few reasons, but mainly because I think protein when I hear cookout. Burgers, chicken, ribs, and brats. If you are a novice at the grill, it can be intimidating. Start off with a food that doesn’t take much work, like grilled bratwurst. Happy grilling!

Print Recipe
Grilled Bratwurst
Course Main Dish
Prep Time 0 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Course Main Dish
Prep Time 0 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Instructions
  1. Bring water to boil in a medium saucepan.
  2. Add brats to boiling water, reduce heat to medium, cover and let cook for 5 minutes.
  3. After boiling for 5 minutes, remove brats to a paper towel lined plate. Place on hot grill.
  4. Grill, turning on occasion until internal temp is 165 degrees or no longer pink inside (usually 10 minutes).
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A young woman lying on her couch eating chocolate

Binge Eating vs. Overeating: What’s the difference?

Food is a huge part of our lives. We need it to live, but sometimes eating can become an unhealthy obsession that overtakes our lives. If you are thinking about food all the time, eating compulsively or are preoccupied all the time about what you’re eating and how much of it, you know the impact it has on your every aspect of your life. Have you wondered if you have a binge eating disorder?

How are binge eating and overeating different?

Overeating is not the same as having a binge eating disorder. Binge eating is a common eating disorder characterized by eating excessive amounts of food while feeling a total loss of control. After the individual has binged, they often feel shame or guilt and sometimes hide the fact that they have binged.

Many times the disorder is linked to anxiety, depression or other mood disorders.  However,  if you find yourself overeating regularly, it doesn’t automatically mean that you have an eating disorder. It depends on how frequently you are binge eating if you feel a lack of control over yourself when eating, and how you are feeling after binges.

Not sure if you have a binge eating disorder? Examine your eating habits and ask yourself these questions:

  • Do you feel as if you have no control over your eating habits?
  • Do you feel regret, shame, or guilt after you overeat?
  • Do you eat large amounts of food in a short amount of time while experiencing a loss of control over yourself?
  • Do you eat when you’re not hungry?
  • Are you embarrassed about how much you eat and hide how much you eat?

Binge eating can cause a variety of physical health problems and mood disorders. In addition to gaining significant weight, people with binge eating disorders may also face complications such as high cholesterol, high blood pressure, heart disease, type 2 diabetes or asthma. It can also cause or intensify existing mood disorders such as depression and anxiety. Binge eating can devastate a person’s sense of self-worth, confidence, and self-esteem. If left untreated, a combination of these factors severely damages a person’s quality of life.

A young woman lying on her couch eating chocolate

Binge Eating vs. Overeating

Food is a huge part of our lives. We need it to live, but sometimes eating can become an unhealthy obsession that overtakes our lives. If you are thinking about food all the time, eating compulsively or are preoccupied all the time about what you’re eating and how much of it, you know the impact it has on your every aspect of your life. Have you wondered if you have a binge eating disorder?

How are binge eating and overeating different?

Overeating is not the same as having a binge eating disorder. Binge eating is a common eating disorder characterized by eating excessive amounts of food while feeling a total loss of control. After the individual has binged, they often feel shame or guilt, and sometimes hide the fact that they have binged.

Many times the disorder is linked to anxiety, depression or other mood disorders.  However,  if you find yourself overeating regularly, it doesn’t automatically mean that you have an eating disorder. It really depends on how frequently you are binge eating, if you feel a lack of control over yourself when you’re eating, and how you feeling after binges.

Not sure if you have a binge eating disorder? Examine your eating habits and ask yourself these questions:

  • Do you feel as if you have no control over your eating habits?
  • Do you feel regret, shame, or guilt after you overeat?
  • Do you eat large amounts of food in a short amount of time while experiencing a loss of control over yourself?
  • Do you eat when you’re not hungry?
  • Are you embarrassed about how much you eat and hide how much you eat?

Binge eating can cause a variety of physical health problems and mood disorders. In addition to gaining significant weight, people with binge eating disorders may also face complications such as high cholesterol, high blood pressure, heart disease, type 2 diabetes or asthma. It can also cause or intensify existing mood disorders such as depression and anxiety. Binge eating can devastate a person’s sense of self-worth, confidence and self-esteem. If left untreated, a combination of these factors severely damages a person’s quality of life.

I answered yes to some or all of these questions. What do I do?

The first step is to seek a medical professional who specializes in eating disorders. Talking to a professional about what issues you’re facing can help you break free from the cycle of binge eating and help put you back on the path of healthy living. There are a variety of treatment options including outpatient therapy/counseling, group counseling, or in-patient treatments at a specialized facility.

If you want help on your eating habits, want advice on how to lose weight, or are concerned that you have an eating disorder, contact our team of professionals at Weight Wise today.

meal plan pic

July Dinner Menu

It seems like the early days of summer fly by. May is full of graduations, a few holidays, and maybe even some weddings. Then the vacations start. When the days go by quickly, dinner can become a fuddled mess. The less you plan, the more you will get off track with your diet. So instead of leaving dinner to the last minute, use this dinner menu to help you stay on plan. For the July dinner menu I tried to incorporate a variety of protein and use more seasonal vegetables. Hope you enjoy!!

July Dinner Menu

SUNDAY:  Antipasto Salad

MONDAY: Taco Salad

TUESDAY: Chipotle Lime Shrimp with Cauliflower Fried Rice      

WEDNESDAY:  Spaghetti Squash Salad

THURSDAY: Crustless Quiche

FRIDAY: Meatball Skewers

SATURDAY: Spaghetti Pie

Detox fruit infused flavored water.

4 Ways to Make Water Taste Better

We all know we should stay hydrated. After weight loss surgery, it’s more important than ever to drink enough. You’ll likely need to drink between meals. Your stomach pouch is very small, and it can be a challenge to consume fluids with meals.

Water is the ideal drink, but not everyone likes the flavor. To be honest, sometimes water just gets boring. If you need to drink more water but want to make it a little bit more enjoyable, here are some ways to make water taste better.

A platter of deli meats

Who Needs A High-Protein Diet Plan?

It seems that more people are looking to add protein to their diets. Whether it’s eating energy bars, sprinkling powder into smoothies or downing “recovery drinks,” protein is a dieting buzz word. But, is extra protein necessary? Is the high-protein trend a passing phase?

After weight loss surgery, you’ll work with a WeightWise dietitian who will help you make sense of your protein requirements. Getting adequate, good-quality protein is essential for health. In most cases, a diet of whole foods will provide you with the nutrients you need.

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Contact Info

WeightWise Bariatric Program
1800 S. Renaissance Blvd.
Edmond, OK 73013
405-359-2475
Fax: 405-341-2495

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