Hello everyone! This month’s blog topic is about snacking. Why we feel the need to snack, what to snack on, and if we truly are hungry or if it’s in our head. I’m going to jump right into this one.
I first want to start off by talking about hunger. There are two types of hunger, true and head. True hunger is when you have not consumed enough calories in the day so your body sends off a signal to your brain letting you know to eat. Now, this is often confused with head hunger. We think we’re actually hungry but with head hunger, just like the name insinuates, it’s often all in our head. An example of this is a craving. Let’s say you’re watching tv and one of the characters is eating a juicy burger or an ad for Red Robin comes on. If you really like burgers, your mouth will start to salivate without you realizing and you’re likely to end up browsing the fridge or pantry for something to satisfy that hunger. Why do you think fast food chains advertise so much on TV? They know the consumer is likely bored and will be easily influenced by a commercial. I’m guilty of being influenced by this too. Boredom is also a head hunger trigger. Eating is an act that can cure boredom. In my family, if we didn’t know what to do, we’d go out to eat. If I was bored around the house, I’d often end up in the kitchen just walking around and end up eating a bite of whatever was in the fridge. It’s very important to understand which hunger you’re facing so you can take appropriate action. If you realize that you’re truly hungry, the solution is a simple one. Find something nutritious to eat and look back on what you ate throughout the day. Did you eat too little protein, unsatisfying or boring foods, etc. If it is head hunger on the other hand, find something to occupy your time. Pickup a hobby or go on a walk. When you come back, if you’re hungry, find a high protein, low carb snack. Before this though, drink some water. Your body will send you the same signal for hunger and thirst so often times when you think you’re hungry, you may actually just be thirsty. Dehydration can definitely lead to weight gain or overeating so this is yet another why hydration is so important.
This brings me to the next topic and a question I get often, what should I snack on? The most important thing is sticking with high-protein, low carb snacks. Your snacks should not be high carb or nutrient-less. My go-to’s are reduced fat cheese sticks, Greek yogurt, a protein shake, vegetables with hummus or a Greek yogurt ranch dip, a small handful or nuts, a green/vegetable-packed smoothie, lettuce-wrapped veggies or lunch meat, or protein bars, just to name a few. I find if I eat a high-fiber, filling meal, I don’t have the need to snack so I focus first on my main three meals before picking anything else up from the kitchen. Doing this has helped me tremendously from mindless snacking. That and staying busy.
Here are my favorite websites to get bariatric recipes from:
- Bariatric Surgery Recipes (mayoclinichealthsystem.org)
- Bariatric Recipes – Bariatric Meal Prep (bariatricmealprep.com)
- Best Bariatric Recipes (bariatriceating.com)
- Bariatric Recipes – 13 Single Serving Meals You Need in Your Bariatric Life (barilife.com)
To summarize everything, make sure you vary your diet so you don’t get sick of eating the same things and can stick to this way of eating for life. Snacking is not the enemy, but too much of anything can cause weight gain. Find that balance but focus on having high-quality meals first and learn the difference between true hunger and hunger.
Since the pandemic started almost two years ago, multiple studies have shown that two main risk factors for poor Covid-19 outcomes are advanced age and obesity. While age is not a changeable risk factor, obesity is. Studies have established obesity as a major risk factor for developing serious illness from an infection of SARS-CoV-2, the virus that causes COVID-19. Obesity weakens the immune system, creates a chronic inflammatory state, and increases risk for cardiovascular disease, blood clots, and lung conditions. All of these conditions can complicate COVID-19.
Our team at the Nicholson Clinic is available to help you enhance your survival rate and minimize COVID-19 risks, as well as other weight related illnesses, through weight loss surgery.
How does bariatric surgery help weight loss?
Bariatric surgery procedures promote weight loss in one of three ways:
- Restriction, or limiting the amount of food you can eat before feeling full by reducing the size of the stomach.
- Malabsorption, or limiting the absorption of nutrients in the intestines by “bypassing” part of the small intestine (removing it from the path of food through the digestive tract).
- Combination of restriction and malabsorption.
Final Thoughts
Studies have shown that obese people have a high risk of severe COVID-19 complications, and they need to think about their weight loss plan to help reduce this risk. Weight loss surgery is not a replacement for vaccination against Covid-19, but if you qualify for bariatric surgery, weight-loss surgery can reduce your risk of suffering worse Covid-19 outcomes. Weight loss surgery can also help prevent, improve or resolve other conditions, such as type 2 diabetes, hypertension (high blood pressure), high cholesterol, non-alcoholic fatty liver disease, obstructive sleep apnea, and other weight related illnesses. Nicholson Clinic has got you covered concerning your weight loss surgery. Schedule an appointment today to discuss your options!
Britney had gastric sleeve surgery with Dr. Nicholson in May 2021. Since surgery, she has lost more than 70 pounds. Britney shared some wisdom with other patients in our private Facebook group. She wrote, “This tool is NOT one size fits all! There are things that work for many of you but not me. The biggest thing that I can recommend is to not beat yourself up if you’ve hit a stall or are not dropping as quickly as others because you are not them! You are you and YOU WILL lose the weight, just be patient and eat your protein, drink your water and learn self love at every stage you’re in.”
This is her story.
Life Before Surgery
“I have been overweight most of my life growing up. I was never taught a good relationship with food. I ate all the wrong things and once out of high school wasn’t very active. The weight continued to creep up on me especially after having two kids. I found myself over 200 pounds when I first investigated having the sleeve surgery. I was miserable, my body hurt all the time and was unable to do simple things with my kids and wife because I was embarrassed of the way I looked and how easily worn out these activities made me. I was so sick of always feeling so bad and knew that this surgery was more than just weight loss, it is a tool that would help me regain my life as well as create new relationships with food. In March of 2021 I decided that for my 32nd birthday I was going to have sleeve surgery and start living life to the fullest.”
The Nicholson Clinic Experience
“Choosing the Nicholson Clinic was the second-best decision I made during this process. I researched several facilities/doctors in the Texas area. When I called the Nicholson Clinic I had a ton of questions, all of which were answered with ease and kindness. From start to finish the staff was beyond amazing and helpful. Any concerns I had were met with understanding and kindness. If you are struggling to decide which doctor is right for you, just set up a consultation with Dr. Nick. He is very professional and makes sure you have a clear understanding of the journey you’re about to be on. He takes the time to give you all the information to select the appropriate procedure.”
Life After Surgery
“I am now eight months into my new life and have lost 74 pounds. I went from a 15/16 to a size four in jeans and from a XXL to a small shirt. It has been an emotional rollercoaster of excitement. I wish I could say I was a brand-new woman, but I am not, I still have days where I struggle with my body image but the knowledge I have gained going through this journey is exactly what I needed to break the bad habits I made with food. With this tool, I’ve created healthier eating habits not only for me but for my family as well. I now have the confidence in exercising and doing the everyday things with my family that I once avoided. I take each day one step at a time and have learned to listen to my body as what works for some doesn’t always work for others. This tool is not one size fits all, we are all different and though our journeys will be similar we must learn what works for us individually to have a successful outcome. Stick to the basics but listen to YOUR body!”
Are you looking at weight loss surgery to help you lose weight and stay healthy? You are on the right track! Because it is safe and has a life-changing effect, nearly 200,000 individuals in the U.S. opt-in for this surgery. But what should you know about this procedure? Let’s find out now!
How Weight Loss Surgery Works
In many procedures, weight loss surgery limits the amount of food a patient can consume. Other surgeries limit the body’s ability to absorb calories and can keep you from feeling as hungry. Generally, the three types of weight loss surgery are:
In Gastric Sleeve surgery, the most common procedure, about 75% of the stomach is removed, including the portion of the stomach that produces ghrelin, leaving a small pouch or “sleeve”. The size of the stomach is reduced, therefore the amount of food volume that can be comfortably ingested is also reduced. Patients also experience a reduced appetite and can lose up to 70% of excess weight after 12 months. Gastric Sleeve is a less invasive and a lower risk surgery.
With Gastric Bypass the stomach is made smaller by creating a pouch at the top of the stomach. The smaller stomach is connected directly to the middle portion of the small intestine, bypassing the rest of the stomach and the upper portion of the small intestine. This reduces the amount of food you can eat and the calories consumed. Bypassing part of the intestine also results in fewer calories being absorbed. A Gastric Bypass patient can lose 70-80% of excess weight after 12 months.
During adjustable gastric band or LAP-BAND® surgery, the band is fastened around the stomach, leaving the patient with a smaller stomach pouch. The band is then gradually filled with saline through the external port, placed just under the skin on the abdomen. These lap band fills are done in the clinic by one of the Nicholson Clinic providers. Each patient will learn when they are able to consume more than expected and then schedule to have more saline added to restrict consumption. This could take several visits to acquire the proper restriction as each person is different. The result is two-fold; there is now a much smaller limit on the amount of food that can be consumed comfortably, and the reduced stomach size causes the patient to feel fuller much faster. With LAP-BAND® surgery, a patient may lose an average of 50% excess weight after 1-5 years, making it now a less common choice.
Since there are several procedures, a highly trained staff and skilled surgeon will find the right weight loss surgery for you.
Who Is An Ideal Candidate For Weight Loss Surgery?
While both men and women of all ages have different weight and health goals, the general medical guidelines for weight-loss surgery are based on body mass index (BMI). BMI is a formula that uses weight and height to estimate body fat. Weight-loss surgery might be an option for an adult with:
- A body mass index (BMI) of 40 or more (which translates to about 100 pounds overweight for men and 80 pounds overweight for women). OR
- A BMI between 30 and 39.9 with at least one serious obesity-related health issue such as heart disease, type 2 diabetes, severe sleep apnea, hypertension, etc.)
Weight loss surgery may also be an option for an adult who meets these three conditions:
- Have been classified as obese for at least five years.
- Do not have a history of addiction or severe psychiatric problems.
- Have a thorough understanding of the weight loss surgery you have chosen and the lifestyle changes that are necessary for it be successful.
Does Weight Loss Surgery Help with Weight-Related Health Conditions?
Yes! Weight loss surgery can help you lose weight and manage medical conditions related to obesity. These conditions include diabetes, obstructive sleep apnea, and risk factors for heart disease and stroke. In most cases, many patients considered obese will have weight-related problems.
Final Thoughts
A team of doctors, nurses and other specialists will help you determine whether weight loss surgery is an appropriate option and help you to make an informed decision. You will need to consider the benefits and risks, follow through with pre-surgery and post-surgery plans, and make a lifelong commitment to a new nutrition and exercise program. If you have further questions on weight loss surgery, contact us today!
¿Está buscando una cirugía de pérdida de peso para ayudarle a perder peso y mantenerse saludable? ¡Estás en el camino correcto! Debido a que es seguro y tiene un efecto que le cambiara la vida, casi 200,000 personas en los Estados Unidos optan por esta cirugía. Pero, ¿qué debe saber sobre este procedimiento? ¡Vamos a averiguarlo ahora!
Cómo funciona la cirugía de pérdida de peso
En muchos procedimientos, la cirugía de pérdida de peso limita la cantidad de alimentos que un paciente puede consumir. Otras cirugías limitan la capacidad del cuerpo para absorber calorías y pueden evitar que sienta hambre. En general, los tres tipos de cirugía de pérdida de peso son:
- Manga Gástrica
- Gastric Bypass Gástrico
- Banda Gástrica Ajustable
En la cirugía de manga gástrica, el procedimiento más común, se extirpa aproximadamente el 75% del estómago, incluida la porción del estómago que produce grelina, dejando una pequeña bolsa o “manga”. El tamaño del estómago se reduce, por lo tanto, la cantidad de volumen de alimentos que se puede ingerir cómodamente también se reduce. Los pacientes también experimentan un apetito reducido y pueden perder hasta el 70% del exceso de peso después de 12 meses. La manga gástrica es una cirugía menos invasiva y de menor riesgo.
Con el bypass gástrico, el estómago se hace más pequeño mediante la creación de una bolsa en la parte superior del estómago. El estómago más pequeño está conectado directamente a la porción media del intestino delgado, evitando el resto del estómago y la parte superior del intestino delgado. Esto reduce la cantidad de alimentos que puede comer y las calorías consumidas. Pasar por alto parte del intestino también resulta en que menos calorías se absorban. Un paciente con bypass gástrico puede perder el 70-80% del exceso de peso después de 12 meses.
Durante la cirugía de banda gástrica ajustable o LAP-BAND®, la banda se sujeta alrededor del estómago, dejando al paciente con una bolsa estomacal más pequeña. La banda se llena gradualmente con solución salina a través del puerto externo, colocada justo debajo de la piel en el abdomen. Estos rellenos de banda gástrica son realizados en la clínica por uno de los proveedores de Nicholson Clinic. Cada paciente aprenderá cuándo puede consumir más de lo esperado y luego programará que se agregue más solución salina para restringir el consumo. Esto podría tomar varias visitas para adquirir la restricción adecuada ya que cada persona es diferente. El resultado es doble; ahora hay un límite mucho menor en la cantidad de alimentos que se pueden consumir cómodamente, y el tamaño reducido del estómago hace que el paciente se sienta más lleno mucho más rápido. Con la cirugía de banda gástrica ajustable o LAP-BAND®, un paciente puede perder un promedio del 50% de exceso de peso después de 1-5 años, por lo que ahora es una opción menos común.
Dado que hay varios procedimientos, un personal altamente capacitado y un cirujano calificado encontrarán la cirugía de pérdida de peso adecuada para usted.
¿Quién es un candidato ideal para la cirugía de pérdida de peso?
Mientras ambos los hombres como las mujeres de todas las edades tienen diferentes objetivos de peso y salud, las pautas médicas generales para la cirugía de pérdida de peso se basan en el índice de masa corporal (IMC). El IMC es una fórmula que utiliza el peso y la estatura para estimar la grasa corporal. La cirugía para bajar de peso podría ser una opción para un adulto con:
- Un índice de masa corporal (IMC) de 40 o más (que se traduce en aproximadamente 100 libras de sobrepeso para los hombres y 80 libras de sobrepeso para las mujeres). O
- Un IMC entre 30 y 39.9 con al menos un problema de salud grave relacionado con la obesidad, como enfermedad cardíaca, diabetes tipo 2, apnea del sueño grave, hipertensión, etc.)
La cirugía de pérdida de peso también puede ser una opción para un adulto que cumple con estas tres condiciones:
- Han sido clasificados como obesos durante al menos cinco años.
- No tiene antecedentes de adicción o problemas psiquiátricos graves.
Tenga una comprensión profunda de la cirugía de pérdida de peso que ha elegido y los cambios de estilo de vida que son necesarios para que tenga éxito.
¿La cirugía de pérdida de peso ayuda con las condiciones de salud relacionadas con el sobre peso?
¡Sí! La cirugía de pérdida de peso puede ayudarlo a perder peso y controlar las afecciones médicas relacionadas con la obesidad. Estas afecciones incluyen diabetes, apnea obstructiva del sueño y factores de riesgo de enfermedad cardíaca y accidente cerebrovascular. En la mayoría de los casos, muchos pacientes considerados obesos tendrán problemas relacionados con el peso.
Pensamientos Finales
Un equipo de médicos, enfermeras y otros especialistas le ayudarán a determinar si la cirugía de pérdida de peso es una opción adecuada y le ayudarán a tomar una decisión informada. Deberá considerar los beneficios y riesgos, seguir los planes previos y posteriores a la cirugía, y comprometerse de por vida con un nuevo programa de nutrición y ejercicio. Si tiene más preguntas sobre la cirugía de pérdida de peso, ¡contáctenos hoy!
Overall health is made of two components. Diet and exercise. We’ve got the diet part down as bariatric patients, but I see the latter component neglected often, (I’m guilty of this myself!)
While it is true that weight loss is 80% diet and 20% exercise, staying physically fit is crucial in a full circle weight loss dynamic. Not only is physical activity good for boosting weight loss, but it also provides a plethora of other health benefits including aiding cardiovascular health, blood circulation, skin elasticity, and stress relief.
Now all of that is great but, how do you get started?
Well, I’m not going to tell you it’s going to be the easiest thing you’ve ever done but will I tell you the sweat will 100% be worth it? Absolutely. At about 3 months post-op, my weight loss was doing great but pretty stagnant. I had been walking when I could but I didn’t make it a priority. I started slow. My once a week 30-minute walk around my neighborhood became 2 a week until I was comfortably walking Monday through Friday and it just became part of my day, something as normal as brushing my teeth. I won’t say though that there weren’t days I didn’t have to force myself to put my shoes on and go, but the feeling I got after walking made it totally worth it.
When I got comfortable with walking and my endurance increased, I slowly jogged and ran for a few seconds here and there. At this point, I had put off going to the gym for too long so I grabbed my keys and went and man, did I forget how much of an endorphin release exercise gave you. I had no clue what to do at the gym so I started with cardio and nothing else. My gym’s treadmills look out onto the free weight section so after looking at these strong men and women dominate, I decided it was my turn. I used my one free training session, learned how to use the weights properly to avoid injury and just started one day. It was fun learning what my new body could do and pushing myself every day to break my PR’s. Going to the gym became habit just like walking did and seeing how toned my body was getting in combination with the weight loss was very motivating for me.
Slowly, my confidence in the gym and in myself grew and it became a hobby, not something I forced myself to do. This took a LONG time. I’m one-year post-op now and this change only happened a few months ago so if you dread going to the gym, know you’re not alone. The best way to start or conquer gym anxiety is to start with at home workouts and a big plus if you add in dumbbells! There are endless free videos online that allow you to move your body from the comfort of your home. Once you feel like you’ve mastered that, transitioning into the gym becomes much easier.
Now, what if you can’t work out in the traditional sense? My first month back in the gym, I tore a muscle and was out of action for a while. I didn’t want to ruin the progress I had been making so I went on Amazon, bought weight-adjustable dumbbells and did things like curls, hip thrusts, and so many more exercises right from my couch. I started with just doing it on commercial breaks and then ended up setting aside 15-20 minutes right before bed to wind down and get my heart beating.
Now, here’s a few tips to make it all easier:
- Invest in a smart watch. It doesn’t have to be expensive but it makes a huge difference. Mine reminds me to stand if I’ve been sitting too long, tracks how many calories I’ve burned throughout the day, and so much more. Seeing my rings close and getting close to reaching the goals the watch sets out for me is so incredibly motivating.
- Go slow! I pushed myself way too hard the first time back in the gym and got burnt out quickly, injured, and discouraged.
- Don’t compare yourself to anyone in there. Every single person is on their own journey and has their own goals they are working towards.
- If you a make a mistake or make yourself look silly, try again. My first time doing a bench press, I dropped all the weights on both sides and dropped the bar on myself in the process. I was so embarrassed in the moment but it’s funny looking back on now, especially knowing how far I’ve come since then.
- Remember, any movement is good movement. If you can’t commit to jumping in or working out 3-5 times a week, do what you can.
- Be consistent. The Department of Health recommends 150 minutes of moderate to high-intensity exercise weekly. This is what I follow and break it up into three 50-minute workouts a week but you could do it any way.
My only regret in my fitness journey is not starting sooner but it’s never too late. You’ve got this. Let’s start 2022 out right!
Weight loss surgery impacts patients differently. It is not a quick fix approach, and patients must work to attain both short and long-term goals. But what can you reasonably expect? In this article, we have provided an answer to that.
Reasonable Expectations After Weight Loss Surgery
As noted, results from weight loss surgery vary from person to person. Much of the differences depend on:
- Overall health going into surgery
- How much weight a patient is losing
- The type of weight loss surgery performed
- Patient commitment to adopting and maintaining a healthy lifestyle
If a patient is committed to doing their part and adhering to the suggested diet and exercise plan, they can expect a significant drop in their weight in the first 12 to 18 months after the surgery. They will be able to lose up to 50-70% of their excess weight in this timeframe. This means that in the first 18 months, a patient who underwent weight loss surgery can not only lose weight, but attain success like:
- Increased mobility
- Improved sleep
- Reduction in obesity-related diseases
- Better overall health and energy
The majority of people will resume normal daily activities within about a week. This success often snowballs on itself. A patient will start to feel better, become more active, and begin their new healthy lifestyle routine. Remember, all this success rests on the patients – if they adhere to all instructions given to them.
Tools Weight Loss Patients Need To Use For Success
- Follow Instructions Linked with Recovery – Follow all instructions given.
- Adhere to the Recommended Diet & Exercise Program – Doctors will recommend the best diet and exercise program to follow at each post-op stage.
- Get Support – Make sure you surround yourself with supportive friends and family and those who have recorded success from their weight loss surgery. In addition, participate in all the complimentary support offered by the clinic, and reach out for additional help as needed.
Final Thoughts
Have you resolved to have weight loss surgery? Do all your research to make sure you have made an informed decision. Do you need a more personalized guide on what you can expect? Contact our skilled surgeons today!
Yes, bariatric surgery may help protect against critical Covid-19 infection for people with morbid obesity.
The Link Between Bariatric Surgery And Severe Covid-19 Outcomes
When some Covid-19 positive adults were examined, those who had bariatric surgery fared better than those eligible for the surgery but didn’t opt-in.
A study was conducted to verify the link between severe Covid-19 outcomes and patients that had bariatric surgery to see if bariatric surgery can limit or increase the risk of hospitalization and serious results of Covid-19 infection.
The analysis was done on 124 Covid-19 patients who had bariatric surgery in the past and on 496 Covid-19 patients who were eligible for the surgery. What did the research find out? The findings showed that patients who had bariatric surgery and had lost weight in the past were less likely to:
- Be admitted via the emergency department
- Need ventilator if admitted
- Die as a result of any complications
In addition, patients who had bariatric surgery have shorter stays at the hospital.
What The Results Reveal
What does this result show? The result emphasized a basic fact: The importance of bariatric surgery! If you are over-weight and qualify for bariatric surgery, it is best to take advantage of this surgery to help protect yourself against critical Covid-19 infection and possible death which has shown to be more likely with patients who are obese.
Final Thoughts
Are you eligible for bariatric surgery? It’s best to opt-in for this surgery to add another level of protection against Covid-19 while also eliminating other obesity-related health problems, such as hypertension (high blood pressure), high cholesterol, non-alcoholic fatty liver disease, obstructive sleep apnea, joint disease, asthma, and infertility due to polycystic ovarian syndrome. Need further insight on where to start or the best center to have the surgery? Speak with one of our trained and experienced bariatric surgeons today!
Christmas is right around the corner so for this month’s blog post I really wanted to share some tips for surviving the holidays, easy holiday recipes, and words of encouragement. The holidays can be the best time of the year, or worst for some people. Food shouldn’t make the day more difficult. If this is a day where you want to get off track for a day and get right back to it the next, I have zero judgement for you. On the other hand, if you want ideas on how to make the day a little easier, I’ve got you!
First things first, breakfast is the most important meal of the day. Having a protein-rich, balanced breakfast will start the day out on the right foot and get you ready for the day. While cooking, try not to sample everything or snack. Meal prep the day before and get your snacks and dishes picked out so you have less temptation to just grab whatever is in front of you. Don’t feel like you have to scarf down your food just because everyone else is. We eat fast in my family, so I tend to match their pace. I can’t do that anymore after surgery solely because it’s painful, so I have to remind myself to put down the fork between bites, not drink with my meal, and chew well.
Below are a few side dishes, a holiday drink idea, and dessert option. Your protein sources such as ham, turkey, chicken will be naturally lean and high in protein. Just watch out for brown sugar or any high sugar coatings on any meat that can upset the stomach. Remember, protein first, so fill up on your meat first, then vegetables, then carbohydrates. Eat slow and enjoy the company before the food. I hope you all have a wonderful holiday season and if you try out any of these recipes, let me know how they turned out!
Low-Fat Green Bean Casserole
INGREDIENTS
- 1 white onion, diced
- 1 package sliced mushrooms
- 1 lb. fresh green beans, trimmed and halved
- 1 can fat-free cream of mushroom soup
- 1/2 cup fried onions
INSTRUCTIONS
- Heat oven to 350F.
- Steam the green beans using either a microwave steamer or a stovetop steamer basket OR bring a pot of water to a boil and boil for 8 minutes, then drain. Set green beans aside.
- In a large dutch oven, spray with cooking spray and added onions. Cook until soft. Add mushrooms and cook a few more minutes.
- Add fat-free cream of mushroom to the pot, stirring to combine ingredients. Add cooked green beans and stir until they are coated with mixture.
- Spread the mixture in an 8×8 casserole dish. Sprinkle with fried onions. Bake for 10 minutes. Let cool before serving.
Mashed Cauliflower
INGREDIENTS
- 4 triangles Laughing Cow Cheese®, any flavor
- 16 oz cauliflower, chopped tip: buy fresh bag of chopped cauliflower
- 1 tsp salt and pepper
- 2 cloves garlic, pressed or minced
INSTRUCTIONS
- Steam cauliflower per package instructions or place cut cauliflower in a microwave safe bowl with 1 inch water and microwave 6-7 minutes or until very soft when pierced with a fork.
- Drain cauliflower and return to bowl. Add all remaining ingredients.
- Cream all the ingredients together using a hand blender (or transfer all the ingredients to a blender). Blend well until consistency becomes smooth.
Low-Carb Egg Nog
INGREDIENTS
- 1 egg
- 4 packets natural no calorie sweetener
- 1 tsp sugar free vanilla syrup found in coffee aisle or online1 1/4 cup cold unsweet
- almond milk
- 1/4 tsp ground nutmeg more if desired
INSTRUCTIONS
- Place in a small blender (or whatever blender you have) the egg, sweetener, and sugar-free vanilla syrup. Blend on high for 30-60 seconds until thoroughly blended.
- Add cold almond milk and blend for another 30-60 seconds.
- Pour into serving glasses and sprinkle a good amount of nutmeg on top. Enjoy!
Creamy Deviled Eggs
INGREDIENTS
- 8 hard cooked eggs, cut in half
- 1/2 cup low-fat mayo or miracle whip
- 2 tsp yellow mustard
- splash pickle juice
- 1/4 tsp salt
- dash pepper
- dash paprika
INSTRUCTIONS
- Cut eggs lengthwise and in half. Remove yolks and mash in a bowl. Add dressing, pickle juice, mustard & seasonings. Mix well.
- Spoon (or pipe) mixture evenly into centers of egg whites. Sprinkle a dash of paprika for visual appeal.
Pumpkin Whip (Pro tip-Add some protein powder!)
INGREDIENTS
- 15 oz canned pumpkin puree
- 5 oz 0% fat, plain Greek yogurt
- 1 package sugar free vanilla pudding mix
- 1/4 tsp pumpkin pie spice
- 1/4 tsp cinnamon
- 1 (8 oz) container light whipped topping
INSTRUCTIONS
- Add all ingredients except the whipped topping to a medium mixing bowl.
- Using a rubber spatula, stir ingredients for a few minutes until well incorporated.
- Fold in whipped topping. Refrigerate until serving. Scoop 1/4 cup pumpkin whip into small ramekin and enjoy.
*All recipes from bariatricfoodcoach.com
It’s beginning to look a lot like Christmas, and we’re celebrating with our 12 Days of Christmas Giveaway! Beginning Monday, Dec. 13, we’re giving Nicholson Clinic patients the chance to win a special gift when you tell us about your weight loss journey!
Here’s how it works:
- Watch for our daily giveaway post on Facebook and/or Instagram.
- To enter on Facebook, share your before picture and after picture in the comments of the daily giveaway post. **Please share photos as separate images/comments with NO text or writing on them.
- To enter on Instagram, share your before picture and after picture in your Instagram Stories. Tag @NicholsonClinic and use the hashtag #NC12DaysofChristams **Be sure your profile is set to public, or we won’t see your entry!
- We will draw a winner from each day’s entries!
Fine print:
- Instagram winners will be asked to email their “After” photo to social@nicholsonclinic.com to be used in our announcement of all winners at the end of the 12 Days.
- Nicholson Clinic’s marketing team may reach out to you to share your photos/story on our various marketing channels.
- This contest is running on Facebook and Instagram. For more chances to win, you may enter on both platforms and you may enter daily, but you may only win once.
- Only Nicholson Clinic patients are eligible to win.
