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Bariatric Advantage Newsletter Articles

Monthly news and inspiration

Our team of bariatric nurses, dietitians and exercise experts provide helpful information and tips for individuals considering bariatric surgery and those who have undergone bariatric surgery. Here are articles from our monthly newsletter.

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Managing Stress is Key to Good Health; 10 Tips for Effective Resistance Training; Avocado Pesto Zoodles
May 2022

Regular activity, a healthy diet and more tips for stress management; New strategies to ramp up your weight training program; Pesto zucchini noodles are just the thing for simple, warm-weather eating!

How to Save Money at the Store and Still Eat Well; Stop Being Sedentary and Start Moving! Sheet Pan Chicken Fajitas
April 2022

Plan ahead, buy in bulk and many other tricks for eating healthy on a budget; Being inactive is a health and wellness crusher; Sheet pan chicken fajitas are inexpensive and tasty!

What's the Deal with Detox Diets?; Muscle Saves Lives; Fruity Guacamole
March 2022

What a detox diet is - and isn't; Strong muscles boost longevity and overall health; Diced fruit adds zip to guacamole.

Benefits of Probiotics After Weight Loss Surgery; Pelvic Floor Exercises for Everyone; Kefir Overnight Oats with Frozen Fruit
February 2022

Adding a daily probiotic could ease digestive comfort and much more; Strong pelvic floor muscles help support organs, stabilize your hips, and do us all good; Start your day with delicious, probiotic-rich kefir overnight oats.

5 Tips for Reachable Resolutions; 3 Common Walking Myths, Busted; Broccoli Cauliflower Cheese Soup with Bacon
January 2022

Set realistic, specific resolutions to reach your goals; Walking does aid weight loss, and other good news about this healthy activity; Creamy broccoli cauliflower soup is the perfect winter warmer.

Staying Mindful for the Holidays; You Can Find the Time for Exercise; No-Flour, Low-Sugar Peppermint Mocha Cookies
December 2021

Equipped with a strategy, you can enjoy true holiday feasts without guilt; Tips to help you carve out time for movement during the busy season; Bring these mocha peppermint cookies to your holiday gatherings; no one will guess the secret ingredient!

Make a Plan for a Healthy Holiday Season; Non-Physical Benefits of Exercise; Spiced Pumpkin Biscuits
November 2021

When we plan and prepare, we can enjoy the holidays without undue stress; Exercise can boost confidence, help us reach goals, and set us up for success; Spiced Pumpkin Biscuits are a delight for breakfast or a snack, and are filled with seasonal flavors!

All About Artificial Sweeteners; Another Benefit of Exercise - Its Remarkable Effects on Brain Function; Buffalo Chicken Dip;
October 2021

Here's the skinny on using artificial sweeteners in your diet; Exercise can keep us smarter as well as slimmer; Buffalo Chicken Dip is a guilt-free, high-protein snack for tailgating or anytime!

How to Build a Salad; Resistance Training is good for Your Heart; Mandarin Chicken Salad with Lemon Vinaigrette
September 2021

Salads are an easy, tasty way to add vital nutrients to your diet; Weight or resistance training has health benefits for your heart; Mandarin chicken salad, piled high with sweet mandarin oranges, shredded chicken, avocado and crunchy toppings, ups the salad ante.

Breaking the Sugar Habit; Exercise Smarter, Not Harder; Marinated Vegetable Salad
August 2021

Cutting out sugar is a great way to boost health and weight loss; Take stock of your exercise "why" so you can move forward with your goals; It's prime produce season - this marinated vegetable salad is a healthy way to indulge and enjoy!

10 Healthy Habits for Summer; Make Time for Movement; Berry Fruit Salad
July 2021

Summer is a great time to make new habits; A sedentary lifestyle is not a healthy lifestyle, so move it!; Berry Fruit Salad is just the refreshing ticket for any time of the day!

Warm Weather Food Safety; Are You Getting Enough 'Vitamin N'?; Rainbow Veggie Pinwheels
June 2021

Warm weather is bacteria weather - take steps to ensure that your picnic doesn't make anyone sick; 'Vitamin N' is nature, and nature is good for mind and body; Veggie pinwheels are fun, delicious and easy to make!

Boost Your Immune System; Spring Brings Opportunities for Fitness in Every Yard; Stuffed Peppers with Cauliflower Rice
May 2021

Simple life tweaks will boost your immune system - and your wellbeing; Do mowing and weeding count for exercise? Yes!; Stuffed peppers offer protein and veggies in one delicious dish.

Protein: Your Ally After Surgery and Beyond; Stretching for the Health of It; Low-Carb Breakfast Burritos
April 2021

Protein is a key building block for your body, especially after weight loss surgery; As you get outside for activities this spring, remember to stretch those muscles first; Low-Carb Breakfast Burritos offer protein and a great kick-start to your day!

Tips for Grocery Shopping on a Budget; Exercise: Set Yourself Up for Success; Fruity Whole Wheat Pancakes
March 2021

A list and a plan will help you navigate the food aisles without breaking the bank; Create an environment and atmosphere to support your exercise goals; Fruity Whole Wheat Pancakes are a comforting, occasional splurge.

How to Feel Full; Keys to Resistance Training; Maple Pecan Salmon
February 2021

Feeling full involves our hormones and our brains; Tips for resistance training to ensure success; Maple pecan salmon recipe offers a nice twist on a healthy fish worth keeping in your meal rotation.

Resolve to Make Meal Planning a Priority; Make Time for Movement; Mediterranean Spinach & Quinoa Salad
January 2021

Meal planning will help you avoid diet sabotage; Pandemic or no, find ways to keep your body moving to meet those health goals; Enjoy this simple spinach and quinoa salad after holiday splurging.

Stress and Self Care During the Holidays and COVID-19; Why 10,000 Steps a Day?; Santa's Shortbread Cookie Bites
December 2020

Take care of yourself so you can take care of others; 10,000 steps a day is a good goal for health and weight loss; Santa's Shortbread Cookie Bites are tiny holiday taste bud ticklers!

Thanksgiving Meal Upgrades; Aerobic and Resistance Exercises - You Need Both!; Chicken "Nachos" with Sweet Bell Peppers
November 2020

Just a few tweaks to your Thanksgiving recipes is all it takes for a healthier meal; Aerobic and resistance training do different things for your fitness; No one will miss the chips in this healthy nacho recipe.

Tips for Gastric Reflux; Does Resistance Training Make You Gain Weight?; Peanut Butter Protein Balls
October 2020

Making a few changes to your diet will reduce the discomforts of GERD; Resistance training is key to health and weight loss; Peanut butter and chocolate - with protein - what's not to love?!

12 Ways to Boost Energy; Body Composition: Can You be 'Skinny Fat'?; Buffalo Chicken Dip with Hot Wing Sauce
September 2020

If you don't feel an energy boost after surgery, here are some things to consider; Yes, 'skinny fat' is a thing, and not a good thing!; Buffalo chicken dip will help with those hot wing cravings!

5 Meal Planning Tips; Exercise: Staying Motivated in Uncertain Times; Stuffed Zucchini Boats
August 2020

Planning and portioning are key to staying on track; Keeping your exercise routine during these uncertain times is smart both mentally and physically; Stuffed zucchini boats are a healthy and fun way to use up that garden bounty.

5 Creative Ways to Flavor Water; Exercise in the Heat: How to Keep Cool and Safe; Cajun Chicken Stuffed with Pepper Jack Cheese and Spinach
July 2020

Toss a handful of fruit or herbs into a pitcher of water for a flavor punch; It's hot out there - here are some tips to stay safe while staying active; Stuffed Cajun chicken is a simple, healthy main course.

Why Shop at Farmers Markets?; Yoga for Body and Soul Amid Uncertain Times; Sweet and Spicy Cucumber Salad
June 2020

Farmers markets are the ideal place to buy local, healthy, fresh produce; Yoga provides mediative movement especially good for life during a pandemic; Sweet and spicy cucumber salad is a refreshing, simple way to use those famers market (or your garden's) cukes.

Eating Healthy While Working From Home; Regular Exercise Has Long-Term Benefits on Immunity; Italian Eggplant Pizzas
May 2020

Tips and tricks to keep you on track while working from home; Exercise is your ally as we protect our health during a pandemic; Italian eggplant pizzas are quick, easy and tasty.

What are Macronutrients and Why are They So Important?; If the Shoe Doesn't Fit, Don't Wear It!; Herb-Crusted Salmon
April 2020

Macronutrients like fat and protein have key roles to play in your health; Make sure you've got the right shoes for the right workout; Herb-crusted salmon is a great spring dinner recipe.

Get the Facts on the New Nutrition Label; Exercise? But It's Cold Out There!; Egg-Chilada
March 2020

Read and understand the FDA's new nutrition label; Winter weather needn't sideline your exercise; Yummy "egg-chilada" is a protein-rich dish.

5 Benefits of Attending a Support Group; Exercise and Illness; Valentine's Cheesecake
February 2020

A support group is a great way to share common triumphs and struggles; Exercise boosts your immune system but know when to back off; Cheesecake recipe for you and your special Valentine.

Fast Facts About Protein; Being in the Now: Mindful Exercise; High Protein, Low Carb Breakfast Casserole
January 2020

What makes protein so special? Being mindful during exercise will ensure you make the most of your workouts; A high protein, low-carb breakfast casserole is a stick-to-your-ribs way to start the day.

8 Tips to Avoid Weight Gain During the Holidays; Yoga: It's Good for Body and Soul; Low-Calorie Almost Eggnog
December 2019

8 simple ways to eat well and eat smart throughout the season; Yoga is a great way to care for yourself during the holiday rush; Low-carb holiday eggnog - you won't even miss the real thing!

Weight Plateaus and Weight Regain; How to Stay Motivated and Inspired to Exercise; Roasted Beet, Butternut, Basil and Goat Cheese Salad
November 2019

Simple steps can help you get off the "stuck" needle; Take exercise a day at a time and celebrate each session as a win; Salad chock full of seasonal veggies is a flavorful, healthy option.

Healthy Game Day Finger Foods; Exercise Your Way to Wellness
October 2019

Contrary to popular belief, it is possible to make healthy choices on game day! Even small amounts of exercise throughout the day reap big and varied rewards.

5 Reasons Not to be Afraid of Fruit; Exercise and Sleep - They're Connected!; Strawberry Blueberry Frozen Yogurt Bark
September 2019

Fruit offers fiber and nutrition; sleep helps you exercise, and exercise helps you sleep: win-win!; fruity frozen yogurt bark - what's not to love? Bonus: Scroll down from the recipe for a list of fruits and veggies in season this month!

Drink Your Water; Exercise in the Heat: How to Keep Cool and Safe; Berry Fruit Salad
August 2019

Water offers your body a host of benefits; check out these tips for exercising in the heat of summer; Berry Fruit Salad is the perfect dish when summer berries are in season.

10 Healthy Habits for Summer; Choosing and Using Exercise Bands and Tubing; Zucchini Cupcakes with Greek Yogurt Frosting
July 2019

Ten easy things to stay on track in the summer; exercise bands are your portable workout friends; when your garden overflows with summer squash, bake cupcakes!

10 Ways to Stay Accountable for Weight Loss; Stretching for the Health of It; Grilled Chicken and Tomato Avocado Salad
June 2019

Staying accountable to yourself is key to success; make sure to stretch properly before your workout; grilled chicken and tomato avocado salad is a healthy, warm weather choice.

Get More Veggies Into Your Diet! How Hard Do I Need To Work Out? Marinated Vegetable Salad
May 2019

Try these simple tricks to getting more veggies onto your plate; learn to listen to your body's cues when doing cardiovascular workouts; a light and tasty Marinated Vegetable Salad is just the thing for spring.

Spring Gardening a Great Weight Loss Tool; Mental Fitness a Key Part of Weight Loss Success; Mediterranean Spinach & Quinoa Salad
April 2019

It's spring! Move your muscles while cultivating some beauty in your yard; your mind is a powerful tool for weight loss and health success; a light, tasty Mediterranean Quinoa & Spinach Salad is a perfect spring meal.

Food Tracking 101; Body Composition; Corned Beef and Cabbage Soup
March 2019

Logging what you eat is a great weight loss tool; the scale isn't the only thing you need to heed when looking at weight loss; try a healthier version of corned beef and cabbage: a soup!

Breaking the Sugar Habit; The Importance of Balance; Fudge Brownie Protein Balls
February 2019

Sugar addiction is real, but you can break the habit; maintaining your balance is key to staying active and healthy; no bake, fudge protein balls are a healthy sweet treat alternative.

No Resolutions; Embrace New Opportunities for Wellness This Year; Roasted Ranch Cauliflower
January 2019

Strive to improve your health all year long; things to think about as you move forward in the new year; roasted ranch cauliflower offers a yummy, new twist on a healthy veggie.

Quick, Easy Meals; When - And When Not - To Exercise; Santa's Shortbread Cookie Bites
December 2018

Enjoy a host of quick, healthy meals keep you on track during the holidays; Regular exercise is good medicine, but there are times when you should refrain; Santa's Shortbread Bites for those times when you do indulge.

The Holidays: Don't Just Survive, Thrive!; Make Time to Move; Cauliflower Rice Stuffing
November 2018

A few tips to keep you on the path during the holiday season of eating; a healthy twist on stuffing using cauliflower; and keep moving - a sedentary lifestyle is not a good thing.

Easy, Delicious Chili Recipe; Motivation - How to Get It and Keep It; The Sneakiest Strength Exercises to Do at Your Desk
October 2018

Warm up yourself and your home with this tasty chili recipe; Don't let your desk job keep you from building strength and seven simple ways to motivate yourself.

Fall, Football and Back to School; My Aching Knees!; Flourless Pumpkin Spice Muffins
September 2018

Tailgating and school snacks made healthy; exercise can actually help aching knees; flourless pumpkin spice muffins for that fall flavor.

Healthy Eating on a Budget; The Big Decision to Exercise; One-Pan Ground Beef and Cabbage Skillet
August 2018

Eating well isn't only for the rich and famous; only YOU can decide whether to make exercise a priority; one-pan beef and cabbage skillet is healthy and quick.

Staying on Track While on Vacation; Strength Training is a Calorie-Burning Ally; Easy Greek Salad
July 2018

All the tips you need to enjoy your vacation and stay on track with your weight loss goals; add strength training to your routine to boost calorie burn; refreshing Greek salad is healthy and quick to prepare.

Artificial Sweeteners; Healthy Hips; Berry Fruit Salad
June 2018

Artificial sweeteners may not be your best healthy living friend; if your hips are hurting, these exercises will keep you active; a berry fruit salad provides refreshment and nourishment for summer meals.

Are You Addicted to Food?; 3 Common Walking Myths, Busted; Eggs Baked In Portobello Mushrooms
May 2018

Many of us are addicted to food and don't realize it; walking is indeed an effective weight loss exercise; yummy eggs baked in portobello mushroom caps.

The Power of Meal Planning; Exercise, Sleep and Weight Gain; Ginger, Beef, Mushroom and Kale Stir-Fry
April 2018

Meal planning is a key tool for weight loss; did you know that sleep also affects hunger and your eating patterns?; a quick spring stir-fry full of healthy ingredients.

Simple Ways to Get More Veggies Into Your Diet; Aerobic Exercise Facts; Easy Spaghetti Squash Skillet
March 2018

Veggies are nutrition ninjas - learn how to sneak them into all sorts of dishes; all you need to know about making aerobics work for you; a five-ingredient spaghetti squash skillet to simplify supper.

How to Feel Full; Exercise Smarter, Not Harder; Quick Roasted Broccoli with Soy Sauce and Sesame Seeds
February 2018

Learn what to eat that will stick with you; exercise tips to make sure you're moving forward and achieving your goals; roasted broccoli with soy and sesame seeds a new way to enjoy this healthy green veggie.

Make Your Health a Priority; For Your Exercise Session to Succeed, Mind the Details; Light Seafood Gumbo
January 2018

Hibernation is for bears! Make your health a priority this year. Details matter when it comes to your exercise session; a light seafood gumbo warms and nourishes the body.

Don't Let the Holidays Get You Down; Holiday Jingles for Exercise Fun; Barbecued Pork with Roasted Potatoes and Kale
December 2017

Holidays can be emotionally difficult for many; exercise to songs set to holiday tunes; barbecued pork with kale and potatoes makes a healthy, hearty winter meal.

Good Planning Leads to a Great Holiday Season; How Weight Training and Aerobic Training Differ; Zucchini Cupcakes with Yogurt Frosting - Yum!
November 2017

Tips and tricks for minimizing holiday setbacks; why you need weight training and aerobics; treat yourself to a zucchini cupcake.

Tips & Tricks for Healthy Halloween; Spiced Pumpkin Biscuits a Perfect Fall Treat
October 2017

Scores of strategies for you and your family to keep Halloween indulgences to a minimum; spiced pumpkin biscuits a wonderful fall treat.

Weight Loss: 10 Tips and Tools to Keep You Accountable; Exercise Helps Control Type 2 Diabetes
September 2017

10 ways to hold yourself accountable to the one who matters most: YOU! Another benefit of exercise - it helps control type 2 diabetes.

Stay Hydrated with Water, and Make 10,000 Steps a Daily Goal
August 2017

10 best reasons for drinking water throughout the day. Why 10,000 steps a day will help you lose weight. Garlic-Parmesan Zucchini is a healthy way to use up that garden staple.

Stay Active and on Track when the Temperatures Sizzle
July 2017

When the temps sizzle, our motivation can fizzle. We have 10 tips to keep you on track! Yoga may seem like a difficult exercise but you can find classes that cater to your level of comfort. Give it a try for a mind as well as body boost! Fire up the grill for a tasty grilled chicken and tomato avocado salad.

Counting Calories is the Key to Weight Loss Success
June 2017

Counting calories sounds old fashioned, but it's still the best way to maintain your weight loss. Your local parks offer unending opportunities to get outside and shake up your exercise routine. A healthy twist on a favorite, just right for summer: Zucchini Lasagna!

Get Started with Exercise and Stay on Track
May 2017

Getting the hang of working out is rarely fun, but it does get easier! Read our tips for staying on track. How's this for fun? Meatloaf cupcakes with mashed potato frosting! And they're healthy, too! Nutrition labels will be changing in the next year; here's how to make sense of them, and the important things you need to know.

It's Spring: Burn Calories While Adding Beauty to your Garden
April 2017

Spring is a wonderful time to start anew. Your garden may just be the greatest gym on the planet! Stretch those muscles while weeding and pruning, then enjoy a healthy, flavorful quinoa salad and learn how to make your baking healthier – because we all deserve a treat now and then!

Adding Activity to Your Lifestyle
March 2017

The health implications of living a sedentary life are alarming. Learn the importance of finding ways to incorporate activity in your daily routine and other insightful information.

How to Navigate Your Way Through the Holidays
Winter 2016

Do you ever start stressing out about weight gain and being unhealthy when December hits? Worry about eating too many calories at Christmas parties? These are all valid concerns and stresses, however they do not have to be! With just a little planning and preparation, you can prevent holiday weight gain and still enjoy the holiday season!

Healthy Fall Recipes, Tips on Stretching and More
Fall 2016

It’s getting cooler outside, the trees are changing colors and pumpkin spice lattes are back! Fall foods can include pumpkin, apples, soups and more. Whatever the foods, there’s a chance to get great nutrition benefits from it. This issue of Bryan Bariatric Advantage highlights healthy fall recipes, facts on the importance of stretching and upcoming events that might interest you.


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