Transformation Story: Kyleigh

I’ve been overweight most of my life. I grew up in a household where dinner was how love was shown and was sometimes made into a game. “How much can you eat? I bet you can’t finish another plate and eat dessert.” I ate when I was bored, when I was happy and when I was sad.

I carried these bad habits into adulthood and my relationship with food began to catch up with me. I would look into the mirror and I knew I was big but there was a disassociation too as if the person looking back wasn’t me at all.

I didn’t know how much I weighed because I didn’t own a scale and if I’m honest, I didn’t want to know. But when I went for a routine checkup, I was confronted with the truth: I had reached 279 pounds and it was time to do something about it.

I began my weight loss journey in the fall of 2016 with the Nicholson Clinic. I had tried countless times to diet and restrict my portion sizes, but had never kept up with it long enough to see results. I knew I needed help. I went in to the clinic with feelings of hopelessness and helplessness. But by the time I left that day, I knew that they were going to help me change my life.

The months I spent with the dietitian and the staff helped me to prepare. I learned good eating habits and the importance of awareness as to how, why and when you eat. When my surgery date rolled around in March 2017 I had already lost 30 pounds. The staff continued to work with me after the surgery and advised me whenever I had questions.

And now, at 178 pounds, having lost 100 already, I have a new lease on life. I’m happy, healthy, and strong. It can’t be stressed enough how appreciative I am to the clinic’s staff and my surgeon. They gave me the tools I needed to change and be successful. If you’re on the fence I have this advice: choose the Nicholson Clinic. It’s the best thing I ever did.

Whether you’re serving Easter brunch or a traditional Easter dinner, we know finding recipes that work with your weight loss diet can be tough. So, we’ve pulled together a few of our favorite recipes to help ensure your Easter menu is healthy and bariatric-friendly.

Serve up with a fresh baked ham or turkey, fresh veggies and berries for a delicious Easter meal.

Turkey Sausage Egg Bake

Recipe by Renell Cronk, RDN, LDN

Ingredients:

8-10 eggs, beaten
1 lb. ground turkey sausage, cooked
8 oz shredded mozzarella cheese (or shredded cheese of your choosing)
2 tomatoes, sliced
16 oz frozen broccoli
salt/pepper to taste
1 tbsp. garlic powder
1 tbsp. Italian herb seasoning

Directions:
Preheat oven to 375 degrees. Grease a 9”x12” casserole dish. Layer your cooked turkey sausage, frozen broccoli and 6 ounces shredded cheese into greased casserole dish.

In a bowl, beat eggs with garlic powder, Italian seasoning and salt/pepper. Once mixed, evenly pour egg mixture over sausage, broccoli cheese mix. Top with sliced tomatoes and the rest of the cheese.

Bake for 35-45 min or until the mixture sets and the top is lightly browned (if using more eggs, allow for a longer baking time). Allow to cool for 5-10 min before serving. The bake can be kept in the fridge for at least a week and reheated in the microwave.

Avocado Deviled Eggs

Recipe by Candace Peppers, MA, Nicholson Clinic Patient Educator

Ingredients:

6 large eggs
1 avocado, halved, seeded and peeled
Kosher salt and freshly ground black pepper, to taste
2 tbsp. chopped fresh chives
1/4 tsp. cayenne pepper
crispy bacon, optional

Directions:
Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and cutting the eggs in half lengthwise, reserving the yolks.

In a small bowl, mash the yolks and avocado with a fork until chunky. Season with salt and pepper, to taste.

Top with a small amount of crispy bacon if desired.

Faux-Tater Salad

Recipe from Bariatric Foodie

Ingredients:

1 large head fresh cauliflower or 3 bags frozen steamable cauliflower
4 large eggs, hard boiled and diced or mashed
1 medium sweet onion, chopped fine
1 cup Greek Yogurt
1/2 cup mayonnaise (Fat-free is not recommended.)
1/4 cup yellow mustard
1/4 cup pickle relish (dill or no sugar added sweet)
1/2 bunch fresh Italian parsley, minced
1/2 bunch fresh dill, minced
salt
pepper
garlic powder
paprika (optional, used as garnish)

Directions:

Fill a pot 1/2 full with cold water and a pinch of salt. Remove the cauliflower florets from the stalk and put them into the pot of water. Bring it up to a rolling boil, then let it simmer for about 5 minutes or until the cauliflower is fork tender. Or steam three bags of frozen cauliflower according to directions on the package. After cauliflower is cooked, mash it using a potato masher, or pulse it in the food processor until it is the consistency of lumpy mashed potatoes.

In a separate bowl, whisk together the Greek yogurt, mayonnaise, and mustard until thoroughly combined. Add a pinch of salt, half a pinch of pepper, and a sprinkle of garlic powder. Next add minced parsley and dill, pickle relish and chopped onion and whisk thoroughly.

Add chopped eggs to the cauliflower, then combine the Greek yogurt mixture with the eggs and cauliflower. Fold it together with a rubber spatula until it is well mixed. Taste and adjust seasonings as desired.

Serve with a sprinkle of paprika on top.

By Jaimee Hunter. Registered Yoga Teacher

When I was in elementary school, I received my first C in Physical Education class for not being able to run a mile in less than ten minutes. When I was in middle school, I quit ballet because my dance teacher told me that unless I lost 20 pounds I would not be able to advance to pointe ballet in the fall with the rest of my class. I interpreted these moments as failures and adopted a fixed mindset, telling myself, “I am not athletic.” This mindset that I couldn’t do anything that was considered physical fitness stuck with me for most of my life.

In my 20s I discovered yoga. My best friend Sarah suggested we check out a yoga class at the community center. I told her, “I can’t do yoga. Look at me! Fat girls don’t do yoga.”

After assurances and pleading, I agreed to try it out. The first class was HARD, and I can remember thinking that everyone was looking at me, judging my lack of flexibility, and finding me not worthy enough to join the class. The flip side to this negative self-talk was that I felt AMAZING after. The endorphins, serotonin and dopamine were having a party in my body, and I was thrilled to be invited.

In fact, we signed up and attended that yoga class each week until the center quit offering it. As each week passed, I started seeing how the yoga instructor’s instructions and modifications of poses, called asanas, were helping me to reach a little further and hold each pose a little longer with ease. I was really impressed by how she made yoga accessible to everyone in the class including pregnant women and those with special needs. I loved that yoga was for EVERYBODY and became addicted.

Additionally, I learned that not one person in that class was looking at me or anyone else for that matter. I figured this out when, after one particularly successful class, I asked Sarah if she had seen my pigeon pose. She responded no because she was tied up looking at her own pose and how it didn’t quite feel right to her that evening. Then it dawned on me that the members of the class were so focused on themselves and their personal practice that they didn’t even notice I was there. In yoga, there is no judgement.

It would be another 20 years before I read Carol Dweck’s book Mindset: The New Psychology of Success. After years of studying successful humans, Dweck narrowed our thinking down to two mindsets: fixed and growth. Someone with a fixed mindset believes that characteristics like intelligence and talent are set traits that do not change. Conversely, people with a growth mindset believe that these same traits can be developed with dedication and hard work.

There is an entire chapter on the word “yet” and its power. The entire time I was reading the book, I kept remembering my defeatist protest to Sarah about not being able to practice yoga because of my lack of physical fitness and body size. If I had embraced a growth mindset in my youth, I would have said things like “I cannot run a mile in 10 minutes YET.” Then, with dedication and daily practice, I would have proven myself correct.

My youth’s fixed mindset about my body and fitness level, however, followed me into my life and played its part in me becoming morbidly obese. It was after reading Dweck’s book that I concluded that I could be physically fit. Unfortunately, I had let my weight overtake my mental resolve, and I knew I would need help to reach my goals.

It has been more than three years since Dr. Nick Nicholson and the Nicholson Clinic helped me regain my health through the gastric sleeve procedure. I have lost 130 pounds and maintained a healthy and active lifestyle ever since. I even took my passion for yoga and earned my yoga instructor certification after I struggled to find a personal trainer or yoga instructor who understood this lifestyle and its unique challenges. I needed someone with a growth mindset who could see my potential and train me in a manner that would help me find success. I became the solution to my challenge.

If you think you cannot do something, try adding “yet” to your negative statement and see how it changes your perspective. Then come join me at the Independence Nicholson Clinic office on April 10 and May 8, and let me demonstrate how you CAN practice yoga.

About the Author
Jaimee Hunter is a Nicholson Clinic patient and registered yoga teacher. Since her surgery in 2015, Jaimee has maintained a weight loss of more than 100 pounds by making healthy changes in her diet and lifestyle habits. She has received her designation as a Registered Yoga Teacher and instructs a monthly yoga class for Nicholson Clinic patients. To read more about Jaimee’s story, click here.

For some people on a journey to lose weight, it may seem like a big gap between weight loss with diet and exercise alone and jumping to bariatric surgery. Weight loss procedures like gastric sleeve and gastric bypass are ideal for patients with a body mass index (BMI) of at least 35, but what about those who are still considered overweight with a BMI in the 27 to 32 range?

Nicholson Clinic offers a solution to patients caught in that gap — the gastric balloon. The FDA-approved ReShape™ Integrated Dual Balloon System is one of two gastric balloon options we offer our patients. Gastric balloon procedures are performed in a quick, outpatient appointment with a one-week recovery period. During this non-surgical procedure, the ReShape balloons are inserted through your mouth (endoscopy) with no incisions or scars. They are then inflated to reduce stomach capacity. Unliike weight loss surgeries, ReShape is not permanent and does not alter the anatomy of the digestive system. After six months, the balloon/balloons are deflated and removed through a non-surgical procedure.

Gastric balloon procedures range from $6,900 to $7,700 and are not covered by insurance. To learn more about ReShape and pricing for this procedure, click here.

If you have attempted more conservative weight loss alternatives with little success and do not qualify or do not want weight loss surgery, the gastric balloon may be an effective solution to help you lose weight. Contact Nicholson Clinic today and schedule your ReShape procedure by March 30, 2018 to receive a $1,500 rebate on your ReShape procedure.
Click here to learn more about how you can save $1,500.

By Renell Cronk, RDN, LD

According to the Centers for Disease Control, 610,000 people die from heart disease every year, making it the number one cause of death in America. While this can be a very terrifying thought, the good news is that many health professionals agree that healthy eating makes a tremendous difference. There are many foods that can support a healthy heart and cardiovascular system, especially foods red in color. So, show your heart some love this Valentine’s Day, and give these six red foods a try.

Beets — Beets are rich in vitamins, minerals, phytonutrients and antioxidants. One nutrient they are high in is nitrates, which you may have heard are harmful when consumed in processed meats. However, when naturally found in foods like beets, they can be very beneficial in various ways. Naturally occurring nitrates can support healthy cholesterol levels, a healthy inflammatory response and improve blood flow, all of which support your heart! You can consume beets in a variety of ways; by grating them over salads, drinking them as juice, or eating boiled or roasted beets. I even buy beets as a powder and just add it to my water! But don’t just stop at the beet, eat the greens too. Beet greens are even higher in antioxidants which help fight free radicals in our bodies.

Tart Cherries — Tart Cherries contain many powerful antioxidants; the one that gives them their red color, and provide unique health benefits to us, are called anthocyanins. Anthocyanins help to protect the heart muscle and blood vessels from oxidative damage and control inflammation, in turn supporting a healthy cardiovascular system. Tart cherries are also high in the melatonin that supports a healthy sleep cycle, which is very important for our overall health. You can get Tart cherries as a juice, frozen, canned, dried or in supplement form. I love adding the dried tart cherries to my nut mix to add a little sweetness.

Grass-Fed Beef — Recent studies show when compared to grain-fed beef, grass-fed beef is superior. Grass-fed beef has been shown to support heart health by having less overall fat and unhealthy fats, lower levels of cholesterol, higher levels of omega 3, more CLA and additional vitamin E. Additionally, grass-fed beef is better for our environment and the animal. You can find grass-fed beef in most grocery stores, either fresh or frozen. When cooking, keep in mind that it usually cooks about 30% faster than grain-fed beef.

Red Swiss Chard — Red Swiss Chard is chalked full of antioxidants, like polyphenols, carotenoids and flavonoids, that benefit the heart by supporting a healthy inflammation response. Red Swiss Chard contains many trace minerals and minerals that are important for healthy circulation, healthy blood vessels, healthy red blood formation, nerve signaling, heartbeat and blood pressure. You can find red swiss chard in the produce section of your grocery store, sometimes even in the frozen section. Red swiss chard is in season during late summer and fall. You can eat it like you do spinach; raw or lightly sautéed, it is great mixed in scrambled eggs.

Pomegranates — Pomegranates are loaded with fiber and Polyphenols, both of which support a healthy cardiovascular system. Fiber helps to support healthy cholesterol levels while polyphenols promote healthy blood pressure levels. You can find fresh pomegranate in most stores from October through February. During the rest of the year, you can get your pomegranate in juice or supplement form. I love putting a little splash in my water to add some flavor.

Salmon — Wild caught salmon is one of the foods most abundant in omega-3 fatty acids. Omega-3 fatty acids support healthy cholesterol levels, inflammation and triglyceride levels. However, this is not to be confused with its farm raised counter part that contains a fraction of the heart healthy Omega-3s. Do your heart a favor, always look for wild caught on the label. Salmon can be prepared in many ways, but my favorite is smoked.

Heart Healthy Recipes to Try

Oven Baked Beet Chips
Ingredients:

12 Beets
½ cup olive oil
2 teaspoons sea salt

Directions:

Preheat oven to 300 degrees F and line several baking sheets with parchment paper.
Scrub the beets well with a veggie brush and cut off the tops.
Slice the beets paper-thin or use a mandolin slicer (1/16 inch).
Place the beet slices in a large bowl and pour the oil and salt over the top. Toss well (If using red and golden beets, place in separate bowls and divide the oil and salt evenly.) Ready for the secret step? Let the beets sit in the oil and salt until they release their natural juices, about 15-20 minutes. This is what allows them to retain a better shape and color.
Toss the beets again, then drain off the liquid. Lay the slices out in a single layer on the prepared baking sheets. Bake for 45-60 minutes until crisp, but not brown. Test after 45 minutes and only bake longer if necessary. Remove the beet chips from the oven and cool completely before storing in an air-tight container.

Tart Cherry Brussel Sprout Salad
Ingredients:

24 oz Brussel sprouts, shredded
6-8 slices crisp turkey bacon, chopped
1 cup sliced red onion
2/3c cup dried tart cherries, unsweetened (or you could add pomegranate seeds instead!)
2/3 cup sliced almonds
4 oz. goat cheese, crumble
1 cup citrus vinaigrette homemade or store bought (see source for recipe)

Directions:

Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds and optional goat cheese.
Add vinaigrette immediately before serving and toss well to coat.

About the Author

Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.

What do you LOVE about yourself? Tell us on Facebook and you could win one of three $50 Visa Gift Cards!

Here’s how to win:

‘Like’ Nicholson Clinic on Facebook (required)
Share this post (required)
Comment on this post telling us what you love about yourself (required)
Tag a friend for an extra entry (optional)

Winners must complete all three required steps “Like, Share, Comment,” and may receive an additional entry for tagging a friend.

Official Contest Rules

The February 2018 Love Yourself! Facebook Campaign (the “Contest”) is open to Nicholson Clinic patients and the general public in the United States, who are the age of majority as of the Contest start date (the “Participant”). Employees of Nicholson Clinic (the “Company” or “Nicholson”) and its respective subsidiaries, affiliates, and agents, as well as the immediate family (spouse, parents, siblings and children) and household members of each such person are not eligible*. The Contest is subject to all applicable federal, state and local laws and regulations and is void where prohibited by law. Contest participants are referred to as “you” or “your.”

How to Enter

NO PURCHASE NECESSARY. Making a purchase will not increase the odds of winning.

Contest begins on Feb. 1, 2018 and ends on Feb. 28, 2018 (the “Contest Period”).

Participants are eligible to enter through:

Facebook:
1. Liking the Company’s Facebook page; and
2. Comment on the Contest post before 11:59 p.m. CST on Feb. 28, 2018; and
3. Sharing the Contest post before 11:59 p.m. CST on Feb. 28, 2018.

Comments may not contain inappropriate, indecent, obscene, hateful, defamatory, slanderous, libelous, and/or offensive language or material.

One entry is allowed per person. Participants may earn a second entry by tagging a friend in a comment on Contest post before 11:50 p.m. CST on Feb. 28. 2018.

Winner Selection and Notification

All entries for the Contest will be entered into a random drawing using the random name picker at www.miniwebtool.com. Winners will be announced on the company Facebook page and contacted by the Company via Facebook direct message.

Prizes will be shipped to the winner at the address provided when contacted directly by Company on or before March 31, 2018.

Additional Contest Rules

Each of the potential winners may, if Company requests, be required to sign and return to the Company, an Affidavit of Eligibility, Liability and Publicity Release (and any other documentation required by the Company in its sole discretion) in order to claim his/her prize. No transfer, substitution, or cash equivalent for the prize is permitted. Each prize winner is responsible for all federal, state, provisional and local taxes and fees associated with prize receipt and/or use. The participation of any individual in this contest is solely at his/her own risk and responsibility. By participating, you agree that RULES ARE SUBJECT TO CHANGE WITHOUT NOTICE TO YOU.

Odds of winning depend on the total number of eligible entries received by the submission deadline who answer the Question correctly. Any and all decisions of the Company regarding the Contest are final.

By submitting an entry, the Participant agrees to have his/her name, image and/or likeness posted on the Company’s websites and in the Company’s social media and marketing materials without further compensation, notification or permission, unless prohibited by law. Contest submissions may be used for the purpose of marketing the Company’s products and business opportunity.

By submitting an entry, the Participant releases Nicholson Clinic and its subsidiary and affiliated entities and their respective, partners, members, employees, officers, directors, agents, and all others associated with the development and execution of this Contest (“Released Parties”), from any and against any and all injury, loss or damage caused or claimed to be caused by your participation in this Contest and you agree that the Released Parties are not responsible for any warranty, representation, or guarantee, expressed or implied, in fact or in law, relating to the Contest. By entering, you further agree that (i) any and all disputes, claims, and causes of action arising out of or in connection with this Contest shall be resolved in accordance with the Governing Law, Arbitration, Injunctive Relief Policy in the Policies and Procedures. Acceptance in this Contest constitutes your authorization to Nicholson to use the your name likeness and personal information for purposes of advertising/trade in any and all media worldwide without further compensation to you, unless prohibited by law.

Entry materials/data that have been tampered with or altered, or mass entries or entries generated by a script, macro or use of automated devices are void. No responsibility is assumed for: (i) lost, late, misdirected, damaged, garbled, or illegible entries; (ii) error, omission, interruption, deletion, defect, delay in operations or transmission, theft or destruction or unauthorized access to or alterations of entry materials, or for technical, network, telephone equipment, electronic, computer, hardware or software malfunctions of any kind, or inaccurate transmission of or failure to receive entry information by Plexus on account of technical problems or traffic congestion on the Internet or at any web site or any combination thereof; or (iii) any injury or damage to your or any other person’s computer related to or resulting from participating in this Contest. By participating in this Contest, you (i) agree to be bound by these Official Rules, including all eligibility requirements, and (ii) agree to be bound by the decisions of Plexus, which are final and binding in all matters relating to this Contest. Failure to comply with these Official Rules may result in disqualification from this Contest.

The January 2018 Facebook Like Campaign is sponsored by Nicholson Clinic and is in no way sponsored, endorsed or administered by, or associated with Facebook.

If you are considering having bariatric surgery next year, now is the time to start planning, especially if your health insurance company will be involved in the process. The first step is to schedule your first consultation early in the year to get the process started.

Here are a few helpful tips to take into consideration as you make the move to get healthy and lose weight in 2018.

If your insurance company offers bariatric coverage, there may be some hoops that you need to jump through before your surgery will be approved. Some insurance companies only require pre-op lab work or a psychological evaluation, but others require more from the patient before approval for a bariatric procedure will be granted. For example, some insurance companies require patients considering bariatric surgery to first try a 90-day or six-month diet with a doctor or registered dietitian before they will cover bariatric surgery.

While the insurance process may seem cumbersome, it is actually helpful to patients as it prepares patients for the lifestyle and diet changes that will be necessary after surgery. Although the process varies from one patient to the next depending on their health condition and insurance requirements, planning ahead is always beneficial.

Here are four key reasons to start planning for your bariatric surgery in January:

To allow us time to do a full insurance check and get your benefit details for bariatric procedures. Nicholson Clinic insurance specialists will do a full insurance check and find out which procedures your insurance covers and what your procedure might cost you out of pocket.
So we can find out your insurance criteria for bariatric coverage and get the process started so you can make sure that your procedure is approved before the end of the year.

Criteria is what your insurance needs you to do before they will cover your procedure such as testing, lab work or a specialized diet.

So you can take the time to plan your procedure and not feel rushed. Many patients come into our clinics towards the end of the year and are very surprised when they realize that it is too late to get their procedure approved before the end of the year.
So you can make your surgery date work for your schedule. Most of our patients have full-time jobs, children and other responsibilities which prevent them from taking off any given week. If you get the process started early, you will have plenty of time to find out when the most convenient window is for you to have your procedure and reserve your spot on the schedule.

Bariatric surgery is a major stepping stone in our patient’s lives and we want you to stay focused on the changes to come rather than whether or not you can fit your procedure in by the end of the year. Be proactive, give us a call now and let us get you headed in the right direction so you are ready to start your journey in 2018.

Losing weight isn’t easy, no matter your starting weight. Traditional diets fail most of the time. Statistics show that at least 95 percent of dieters will regain all of their weight loss plus about 10 pounds after five years.

Why?

In many cases, a person’s obesity is due to heredity and metabolism. No matter how strong a person’s commitment to weight loss, not everybody can be as thin as they want to be.

Dieting for weight loss does not ensure permanent weight control. In fact, when the body is continuously deprived adequate calories and nutrients, metabolism will slow down in an attempt for the body to conserve energy. As soon as the diet restrictions are reduced or removed, rapid weight gain is the likely result.

Has weight loss been a lifelong battle for you? Have you tried every fad diet with little or no success?

Weight loss surgery might be the answer you’ve been waiting for. Here are 10 reasons to consider bariatric surgery for a thinner, healthier you.

To look and feel great and have higher confidence and self-esteem.
To reduce dependency on medications for conditions including hypertension, diabetes and GERD.
To be able to enjoy activities with your children, like riding amusement park rides or fitting comfortably in a movie theater seat.
To lower your risk of heart disease, cancer, diabetes and other potentially deadly health conditions.
To be able to shop for and fit into the clothes you want to wear.
To enjoy a better social life, without fear of judgment by others.
To be able to exercise, play sports and be adventurous without being limited by your weight or joint pain due to obesity.
To get better sleep and have more energy to get through the day.
To improve fertility and have a healthy pregnancy.
To live a longer, healthier life and to be able to see your children and grandchildren grow up.

The decision to undergo weight loss surgery is not one to make lightly. At the Nicholson Clinic, we are with you every step of the way, from the time you first inquire about weight loss surgery through your recovery from surgery. Click here to read more about what you should know before choosing to have weight loss surgery.

By Marilyn Hoyt C.P.T N.A.S.M, C.E.C

We haven’t had a true blast of winter weather yet this year, but it is just around the corner. As the mercury drops, it’s tempting to skip working out and keep warm inside, instead. But even when it’s cold outside, regular physical activity is still important.

Don’t let cold weather be your excuse to slack off on your fitness. Here are six tips to help you stay safe while staying on track with your fitness this winter.

Check with your doctor first. If you have certain health conditions like asthma or heart problems, it may not be healthy for you to workout in the cold weather, so check with your physician first.

Pay attention to the temperature and wind chill. Before you step outside, check the temperature, paying special attention to the wind chill. You want to be sure you are dressed appropriately, so you’ll need to know just how cold it is outside. If the temperature falls below 0° and the wind chill is below 18° it may be best to move your workout inside for the day.

Layer up. Wearing layers will help keep your muscles warm until your body temperature heats up. Wear outer layers that can be removed and worn around your waist until you are done working out and ready to put them back on. For your inner layers, wear moisture-wicking, dry-fit fabrics instead of cotton to keep moisture away from your body. If your clothes hold moisture in, as you sweat, your body temperature will decrease, making it more difficult to stay warm.

Stay hydrated. It may not be hot outside, but drinking plenty of water is still important. Staying hydrated will help you recover more quickly after a workout, so drink water before, during, and after your workout.

Stretch. Before any workout, you should give your muscles time to warm up. Muscles that are tight and cold are more prone to injury. Dynamic stretching, which is active stretching, rather than stretching while sitting down, is ideal. A brisk walk is also great for getting your muscles warmed up before you begin your workout.

Take a friend. No matter what time of day, it’s always smart to workout with a buddy. Having someone else there with you is great motivation (it’s more difficult to sleep in and skip your workout when you know someone is waiting on you), and it’s also safer. In the unlikely event you (or your friend) stumble and fall, or begin feeling ill, a workout partner is someone who can call for help when needed.

If cold weather just isn’t for you, make plans to move your workout inside this winter. Schedule time to go to the gym, or exercise at home with HIIT (high intensity interval training) or your favorite workout video.

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.

The secret to this recipe is a Screaming Hot Preheated Oven…otherwise your chicken crust will steam and there will be lots of liquid and not a lot of browning.

Ingredients:
• 1 lbs ground (raw) chicken breast – about 3 small boneless breasts, chopped in food processor
• 1/2 cup grated Parmesan
• 1 cup freshly shredded part skim mozzarella
• 1/2 teaspoon garlic powder
• Sea salt and freshly ground black pepper
• Dried oregano
• 1/2 cup prepared pasta sauce
• Crushed red pepper flakes
• 4 or 5 basil leaves, rolled and sliced
• Toppings – let’s not go crazy with fat – use very lean pepperoni in paper thin slices and other low-fat options

Instructions:

1. Preheat oven to 450°F and line a baking sheet or pizza pan with parchment paper or foil sprayed with non-stick vegetable cooking spray.

2. In a medium bowl combine the ground chicken with ¼ cup parmesan, ¼ cup mozzarella, ½ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon garlic powder and ½ teaspoon oregano.

3. Mound the chicken mixture onto the parchment and pat into flat rectangle or disc. Cover with plastic wrap and evenly press or roll the chicken into a 7×10″ rectangle or round. I use a rolling pin! Remove the plastic wrap and roast until golden, 12 to 15 minutes.

4. Smear crust with sauce, scatter with ¼ cup Parmesan, ¾ cup mozzarella, layer with toppings and season with a sprinkle of crushed red pepper flakes and ¼ teaspoon oregano.

5. Pop back into hot oven and cook until melted and bubbly 6 to 10 minutes. Remove from oven and scatter with chopped basil.