Quick and Easy Tips and Recipes for Weeknight Meals or Eating On-The-Go

By Sherri Creech, MA

My Favorite Tips for Weeknight Meals

Plan your meals.
Yes, it sounds easy, but we are all guilty of planning tonight’s dinner today! Make a plan for the week (or even 2). Plan a menu for the whole week!

Keep your favorite recipes organized.
I have a stack of recipes to try and recipes that are loved! This helps me plan my meals (see #1). I will pick one night to be adventurous and try something new while the others are filled with foods l know I love. Having your recipes organized also helps with making your shopping list!

Find simple, go-to options.
My suggestions would be a bag of Normandy style veggies and add some chicken breast, sausage, or even shrimp! This makes for a no-fuss, quick meal that generally is loved! Some brands even have mixes that are stir fry veggies—just pick your favorite meat and add it to the mix!

Make big batches to use throughout the week.
My family eats a lot of chicken breast, so when I cook the first chicken breast meal of the week I make a huge batch! Sometimes up to 10 pounds at once! Then I will freeze some and put some in the fridge to make for quick grabs throughout the week. It’s good to add on salads, in veggies (see above), or even add your favorite sauce and a side of veggies—it’s kind of like a TV dinner (but better). If you freeze meat while it’s hot, it generally does not get dry when you reheat it later. Another batch item I like is roasted veggies. I will often make roasted veggies in large batches and serve with meals throughout the week. All I have to do is reheat in the microwave and if I like them somewhat crispy, I’ll throw them in the broiler for a few minutes! These are great to just grab and serve all week long!

Don’t make regular trips to the store – do your shopping once a week.
When you sit down to plan your meals for the week, make your grocery list at the same time. This may not be much fun but it cuts down on urges to buy more than what is needed and ultimately saves money!

The freezer is your friend.
I also use the freezer a lot when I want to make crockpot meals. Chop it all up, put it all in a baggie and freeze it. Sometimes I’ll just throw it in the crockpot frozen to cook (see #4). Another thing I do is freeze fresh cooked meat—this helps make it easy to have quick meals if needed. Sometimes our lives get busy and we get caught off guard. I often have a baggie of baked chicken breast “nuggets” sitting in my freezer. It’s easy to reheat them from frozen and add to veggies or any side you may have to make a complete meal.

Learn to love leftovers.
I use leftovers a lot for lunch! I’m not the biggest fan of leftovers especially when it’s all just shoved in the fridge and I have to get 100 things out to make a plate—I regularly separate leftovers out into individual containers and place in the fridge so I just have to grab one thing and everything is good-to-go! This also helps me to want to take leftoverst for lunch and not go out! Leftovers are also really good to recreate new meals. Sometimes I’ll make something like a pork loin, and then for whatever reason there end up being a lot of unplanned leftovers—the next day I might add some sauce and have bbq pork, or you could add some taco seasoning and make pork taco salad, etc.

Lazy days are OK.
We all have those days when we just don’t wanna! And this is ok. I even plan in a “blank” day for each week that allows me to have a no-fuss day. Sometimes I deem this leftover night or sometimes I’ll stop and get a rotisserie at the grocery store. The big point is just to make wise choices this day and avoid the drive thru.

On The Road Meal Ideas

Nuts (macadamia are the best)
Jerky (just watch the sugar)
Mighty Bars or Epic Bars (meat/jerky type bar)
Bars (quest, Think thin high protein, Power crunch)
Carrots and hummus
Celery/apple and nut butter
Greek yogurt
Seeds (i.e. pumpkin)
Protein shakes
Cheese sticks/string cheese
PB2
Cottage cheese
Low-sodium cold cut meats
Tuna pouches
Freeze dried veggies
Avocado
Olive packs (green, black, Greek)
Hardboiled eggs

Example Menu

Week 1

Stuffed quesadilla pepper

Taco salad

Meatloaf

Sloppy Joe

Enchilada casserole

Leftover or I just don’t wanna night

Week 2

Chicken with sauce *baste chicken in bbq and serve with veggies or add an Asian sauce and eat over broccoli slaw*

Burrito bowls

Meatballs with zucchini and squash

Gumbo

Chicken pizza

Cobb salad

Leftover or I just don’t wanna night

Be sure to read your labels. Pre-made sauces tend to have a lot of sugar. You can find good ones if you look or make your own.

RECIPES

Chicken Sausage Vegetable Bake

Ingredients:

Large bag of Normandy blend vegetables (I use Birds Eye)
Sausage (I use Pederson’s Farm brand at Sprouts. You can use smoked sausage or Kielbasa-sort of spicy)
Chicken breast (I usually use whatever is left over from another night. If nothing is leftover, I’ll make this ahead of time to save time.)

Instructions:

Cook vegetables per package instructions.
Add in sausage and pre-cooked chicken (if needed cook chicken while veggies cook).
Mix all around add any seasonings that sound yummy I like garlic and onion powder or any season all type stuff).
Put in the oven on 350 about 30-45 mins or until everything is warm.

If I’m in a time crunch, I’ll heat everything up separately in the microwave then add it all to one serving dish for serving.

Enchilada Stuffed Peppers

Ingredients:

Shredded or chopped chicken breast
Taco seasoning
Peppers (I like poblano but you could use bell here too)
Whatever other veggies you think would be yummy in here
Grated cheese (optional)
Desired toppings (cilantro, avocado, sour cream)

Instructions:

Put shredded chicken with 1 cup water and taco seasoning in skillet and let simmer until warm and flavor is in the chicken.
Cut peppers in half lengthwise (if using poblano) or cut off tops (if using bell).
Fill peppers with chicken and whatever veggies you desire.
Sprinkle top with cheese (optional).
Cook pepper @ 350⁰ until pepper is to desired tenderness.
Top with what you like: avocado, sour cream etc.

Lazy Recipe: Taco Salad

Ingredients:

1 pound meat (ground beef or shredded chicken)
McCormick’s Taco Seasoning (make according to package)

Instructions:

Brown meat and season with taco seasoning.
Add over a bed of kale, spring mix, or spinach or all of these
Top with salsa, avocado, cheese, sour cream, cilantro—whatever you like!

I let the kids have a tortilla if they fuss a lot.

Lazy Recipe: Meatloaf

I buy McCormick’s seasoning and mix as per package, omitting the bread crumbs and using only 1 egg. Sometimes I’ll add sauteed onions inside, but otherwise it’s basic meatloaf. Got kids that think “yuck” meatloaf? Give them a burger patty instead. Make them a few patties (out of the same meat they’ll never know).

Sloppy Joes

Ingredients:

1 lb ground beef
1 tsp onion powder
1 tsp minced garlic
1 can tomato paste (small 6 oz.)
1 cup beef broth
3 tbsp apple cider vinegar
2 tbsp honey
2 tbsp Dijon mustard
Salt and pepper
Green chilies (optional)

Instructions:

Brown the ground beef.
Strain and add all other ingredients to the pan.
Simmer until blended well.

You can make the “sauce” ahead. Simply add all ingredients but beef into jar for later use. Brown the meat, then add the sauce and simmer for a few minutes. Eat over a salad, in a pepper or alone!

Chicken Enchilada Casserole Recipe

Ingredients:

4 cups pre-cooked chicken, shredded or 1 lb ground beef
2 bell peppers, diced
1 red onion, diced
6 green onions, thinly sliced
avocado, diced
tomato, diced
4 cups mixed greens, chopped

Ingredients for enchilada sauce:

8 oz. tomato sauce
1 cup water or clear broth
1/4 cup chili powder
1/4 tsp ground cumin
1/4 tsp garlic powder
1/4 tsp onion powder
Sea salt and freshly ground black pepper

Instructions:

Preheat oven to 375⁰ F.
In a saucepan placed over a medium heat, stir together the tomato sauce, water, cumin, garlic powder, onion powder, and season with salt and pepper to taste.
Cook, stirring occasionally, for approximately 10 minutes.
Combine the chicken, bell pepper, red onion, and half of the green onions in a baking dish.
Pour the enchilada sauce on top and mix everything together.
Bake in the preheated oven for 20 minutes.
Add mixed greens before serving.

Sometimes, I’ll layer this with 2 or 3 corn tortillas (between meat sauce) like lasagna, add a little cheese, and omit the greens. Great topped with guacamole or salsa!

Simple BBQ Sauce

Ingredients:

1 can tomato paste (6oz)
1/4 cup tomato sauce
1/4 cup balsamic vinegar
1/2 cup unsweetened 100% apple sauce
1 tbsp coconut aminos or soy sauce
1 1/2 tsp chili powder
1 1/2 tsp chipotle powder (see note below)
1 tsp paprika
1 tsp sea salt
1/2 tsp black pepper
1/4 tsp allspice
1/4 tsp cayenne powder (optional)
a few dashes hot sauce to taste (I like Trader Joe’s hot pepper sauce)

NOTE: Chipotle Powder can be a little hard to find—l got the whole dried pepper in the bulk spice section at Sprouts or Whole Foods and put it in a cleaned out coffee grinder to make it a powder (I don’t have a spice grinder). It’s worth it! It adds a wonderful smokey flavor, but if you can’t find it that’s okay!

Instructions:

Whisk all ingredients together and store in a mason jar in the fridge. It should stay good to use on all your BBQ’s favorites for about one month.

Chicken Stir Fry

Ingredients:

Chicken (if I have leftovers I use it here, if not I recommend cooking chicken in advance)
1 large bag of Asian style vegetables ( I use Bird’s Eye- they also have one that comes with a teriyaki sauce if you want to use that instead follow directions on bag.)
Omit below if using packaged sauce:
1 tbsp coconut aminos, braggs aminos, or soy sauce
1 tsp siracha sauce (you can work up, if you like more, by taste)
Olive for sautéing

Instructions:

In a cast iron pan or wok heat up oil of your choice.
Add in precooked chicken and bag of vegetables until vegetables are of desired consistency.
Add in aminos or soy sauce.
Slowly add siracha sauce until desired heat level.
Remove from heat and eat.
You can eat as is or you can add to a lettuce wrap.

Burrito Bowl

Ingredients:

2 tbsp avocado oil, olive oil can be substituted
3 cups of broccoli slaw found in produce department
1 cup of chopped onions bell pepper, and celery (1total)
2 cloves of garlic minced
1 lb of ground beef
1 can of petite diced tomatoes
1 small can of diced green chilies
1 tbsp chili powder
2 tsp of ground cumin
2 tsp of smoked paprika
Cilantro chopped for garnish

Instructions:

Sauté broccoli slaw, onions, bell pepper, celery, and garlic in 1 Tablespoon of avocado oil for 5-8 minutes. Set aside when crisp tender.
Brown beef. Add tomatoes, green chilies, and spices. Stir to combine. Add a little water if needed.
Assemble bowls. Put a layer of veggies, top with meat sauce. Then top with cilantro. Other toppings could include, salsa, green onions, avocado, jalapenos, kale or spinach.

Meatballs

Ingredients:

2 pounds beef or pork (or l pound ground of each)

1 ½ teaspoons salt
1 tsp ground black pepper
2 large eggs
1 medium onion peeled and chopped
1/2 cup finely chopped or grated carrots
2 loosely packed cups of spinach, finely chopped
3 cloves of garlic, peeled and minced
1 ½ tbsp Dijon mustard
1 tbspItalian seasoning

Instructions:

Preheat oven to 350⁰ F.
Combine all ingredients, mix well.
Portion out the meat and roll into meatballs.

Bake for 25-30 minutes (keep an eye on them depending on the size they may cook at different times).

Enjoy over your choice of side or noodle substitute (I use tomato sauce with Italian seasoning by Contadina and put over roasted zucchini or in zucchini boats. You could also do zoodles or spaghetti squash.)

My Version of Gumbo

Ingredients:

1 lb shrimp
1/2 lb sausage, cut into rounds
1 cup chicken stalk
1 bell pepper, diced
1 onion, diced
2 celery stalks, diced
4 garlic cloves
2 bay leaves
1 cup frozen okra
2 tbsp tomato paste
15 ounces diced tomatoes (drained)
Cajun seasoning to taste
1/2 tsp pepper
1/2 tsp cayenne
1/2 tsp thyme
1/2 tsp oregano

Instructions:

Throw it all in a crock pot (except shrimp add this the last 30 mins of cooking) on low for the day or throw it into a large pot and simmer for 30 minutes. Remove bay leaf before serving.

The Best Low Carb Chicken Pizza Crust
Author: Hey Keto Mama
Yield: 4-6 servings

Ingredients:

1 pound ground chicken thigh (more flavor/fat than ground chicken breast)
1/2-3/4 cup grated (powdered) Parmesan cheese
1/2 cup shredded Parmesan or Mozzarella
1/4 cup frozen spinach (optional)
salt, pepper to taste
1 1/2 tsp chili powder (optional)

Instructions:

Preheat oven to 400 ⁰ F.

In large bowl mix ground chicken thigh, cheese and seasoning.
Thaw spinach and remove excess water with paper towel or cheesecloth, add to mixture.
Line baking sheet with parchment paper and press chicken mixture into even thin layer.
Bake for 20 minutes.
Remove from oven and top with desired toppings ( I used red onion, cilantro, chicken, bacon and sugar-free bbq sauce!).
Bake for an additional 10-15 minutes until cheese is melted and brown.
If using ground chicken breast, reduce cooking temperature to 375 and reduce cooking time to 15 minutes or until cooked through. Add additional time after toppings until cheese is melted and golden, being careful not to overcook.
Once pizza cools a bit, it can be picked up like regular crust.

If mixture seems too wet, add more grated parmesan. I used freshly ground chicken thigh so there was less moisture. If you’re using a roll of chicken, it could be more wet and need extra cheese. Personalize it with your favorite toppings and seasonings in the crust as well. Separate into 4-6 and freeze chicken crust (no toppings) individually for quick meal.

Chicken Salad

When I do this meal, I eat a salad and the kids eat chicken nuggets so I make extra “nuggets.” For this meal I cook chicken breast and cut into baked “nuggets.”

Salad Ingredients:

chicken breast (cubed or chopped)
chopped and peeled mini cucumbers
cherry tomatoes
hard boiled eggs
avocado
your favorite greens ( I like a spinach, kale, and spring mix)
garnish with green onion

Instructions:

Chop and mix all above together for the salad. Sometimes I like to add balsamic vinaigrette; walnuts, almonds, or pecans; and dried cranberries.

Salad Dressing

This is great for creating a small amount of a great dressing for any salad greens, but mesclun greens seem to go with this really well.

Ingredients:

3 tbsps extra-virgin olive oil
1 tbsp whole-grain mustard
1 tbsp balsamic vinegar
salt and ground black pepper to taste

Instructions:

Combine olive oil, mustard, vinegar, salt, and pepper in a mason jar or container with a tight-fitting lid; cover tightly with the lid and shake vigorously until thickened, about 2 minutes.
Taste dressing and adjust flavor with salt and pepper.

About the Author
Sherri started her weight loss journey in 2010 and has successfully kept 70 pounds off. She is a Patient Care Advocate at Nicholson Clinic and has worked in bariatrics for 8 years, in various roles. She is married with three children, enjoys talking recipes and tips and is perfecting her cooking game. She enjoys about any kind of fitness (except running), especially weight training and cardio.

Diabetes is a serious health concern that affects nearly 30 million Americans. It is the seventh-leading cause of death in the United States.

November is American Diabetes Month and Nicholson Clinic wants you to be educated on diabetes, its relation to obesity, and how weight loss surgery may be able to help reduce your risk.

What is diabetes?

Type 2 diabetes is a weight-related health concern that develops when the body becomes insulin resistant. This means the body either does not produce enough insulin or the body does not properly use what insulin is produced. Insulin is necessary to regulate blood sugar levels and break down the sugars and starches you eat into glucose. Insulin carries the glucose to the cells in the body, where is then used for energy.

Approximately 1.25 million American children and adults have type 1 diabetes — a chronic in which the pancreas produces little or no insulin.

When the body does not make proper use of insulin, glucose builds up in the blood stream, which can cause other health complications such as skin disorders, nerve damage (neuropathy), and eye problems like glaucoma, cataracts and diabetic retinopathy. It also increases risk of high blood pressure, stroke and heart disease.

Am I at risk?

Weight is the single best predictor for type 2 diabetes — almost 90 percent of people living with type 2 diabetes are overweight or have obesity — but there others factors that may increase your risk, such as: age, race, pregnancy, stress, certain medications, genetics or family history and high cholesterol.

Since the 1990s, rates of diabetes have increased by one-third, in direct correlation to the rapid increase in the prevalence of obesity in the United States.

To find out if you are at risk of developing type 2 diabetes, take this risk assessment from the American Diabetes Association.

How can weight loss surgery help reduce my risk?

Type 2 diabetes may be preventable with lifestyle changes, such as weight management, regular exercise and a healthy diet. Studies have found that losing five to 10 percent of body weight can prevent or delay the development of type 2 diabetes in adults who are high risk for the disease. Researchers have also found that weight loss surgery may deliver a more lasting method for the prevention of type 2 diabetes.

“While weight loss surgery isn’t necessarily a panacea, recent research indicates it can have a profound effect on diabetes symptoms in obese patients who undergo procedures to help them shed pounds,” says Dr. Nick Nicholson. “Some patients may even find the need to take diabetes medications to control blood sugar goes away after weight loss surgery helps rid them of extra pounds.”

In a study published in the Journal of the American Medical Association conducted by the University of Pittsburg Medical Center, researchers examined the potential benefits of bariatric surgery in the prevention or improvement of diabetes symptoms. To find out how big of an impact surgery could have on diabetics, researchers worked with a group of 61 obese diabetics ages 22 to 55. Researchers broke the main group into two smaller ones that would undergo different types of surgery and a third group that was prescribed lifestyle and exercise changes to control their symptoms.

Over the course of the study, researchers found that patients in the two surgical groups showed more marked improvements than those in the lifestyle group. About 40 percent of gastric bypass and 29 percent of adjustable band patients, in fact, were able to achieve complete or partial remission of diabetes symptoms over time.

“The findings are especially encouraging for those who struggle both with their weight and control of diabetes symptoms,” Dr. Nicholson says. “Weight loss surgery may indeed serve to help some reverse the impacts the disease has on their lives. Maintaining weight is simply vital for diabetics who wish to gain an upper hand on this disease and its potential side effects. Surgical intervention can make a big difference for those deemed obese or morbidly obese.”

If you’re dealing with diabetes or any other weight-related condition, contact Nicholson Clinic today to discuss your candidacy for bariatric surgery. By taking the steps to lose weight and live a healthier lifestyle, you can potentially eliminate a variety of life-changing and even life-threatening conditions.

It isn’t uncommon for us to see patients who have had a failed bariatric procedure in the past, or a weight loss surgery that has not allowed them to reach their weight loss goals. In some cases, a particular procedure may result in inadequate weight loss and, as a result, the inability to resolve conditions connected to obesity. In other cases, failed weight loss surgery may result in medical and physical conditions that need to be addressed.

What many patients may not know is that revisional bariatric surgery is an option that may help resolve medical issues related to obesity and help them get on track with their weight loss goals. Revisional surgery is to change or modify a prior bariatric surgery and in many cases is medically necessary and could be covered by insurance.

Watch Dr. Nick explain the need for revision surgery following the LAP-BANDⓇ procedure:

A failed bariatric procedure may cause you to have symptoms such as:
• weight gain
• severe acid reflux or gastroesophageal reflux disease (GERD)
• diarrhea
• ulcers
• anemia
• severe constipation

The doctors at the Nicholson Clinic are experts in bariatric revision surgery. They perform the following revisional procedures:

LAP-BAND® to Sleeve Revision: LAP-BAND didn’t give you the desired results? Or perhaps you are experiencing complications that are causing you discomfort and preventing you from maintaining your weight loss. Most of our patients are switching over from the LAP-BAND® to the Gastric Sleeve to reach their weight loss goals.

LAP-BAND® Removal: Ready to get the band removed but not sure about another procedure? We would be happy to discuss your options for LAP-BAND® removal. We will make the process as effortless as possible.

Gastric Bypass Revision: Gastric Bypass revisions are very complex procedures, as such, it is important to select a surgeon with a high level of experience. Our bariatric revision experts and would be happy to meet with you to see if a Bypass revision is a good option for you.

Gastric Sleeve Revision: If Gastric Sleeve has failed to achieve lasting or desired weigh loss, a patient may elect to have a Gastric Sleeve revision, followed by Gastric Bypass or Duodenal Switch.

If you have had a failed bariatric surgery in the past, contact us today to learn more about how we can help. We will assign an insurance advocate to you that will negotiate with your insurance company to cover the procedure if possible, and/or ensure any out-of-pocket costs to you are as low as they can possibly be.

By Charanya Sundar, MS, RDN, LD

Sticking to your diet is one thing at home, but eating healthy at restaurants can be a challenge. When cooking at home, you have complete control over what goes into your meal and how your food is prepared. Eating out, you have less control. The good news is that it is possible to eat healthy, even when you’re not at home. Here are some tips and tricks to help you stick to your diet when eating out.

Plan ahead of time. You can be the one who picks the restaurant. You can tell your friends something like “I know this awesome restaurant that have the best fajitas ever!” It will be difficult for them to turn that idea down and you are more likely to end up where you want to be. If someone suggested a restaurant, don’t shut them down. Instead, stay positive and look for a restaurant’s menu online. If the restaurant does not have a menu online, remember what constitutes a healthy meal: lean protein, fruits and vegetables and healthy fats from nuts, seeds, olive oil and avocados.

Don’t show up hungry. The hungrier you are, the more likely you are to make a mistake or knowingly pick something that is not good for you because you are starving. If you go to a restaurant hungry, bring piece of fruit or almonds to munch on, especially if people will be snacking on bread or chips before the meal.

Bring your own condiments. This includes coconut aminos, homemade salad dressing, mustard, ketchup, pickles or sugar substitutes.

Don’t be afraid to ask. Restaurants are very accommodating these days so don’t be afraid to ask for a substitute for fries, holding sauces on the side or ordering off of the menu.

Control portions. Restaurants serve enough food to feed an army. Don’t feel obligated to finish what is on your plate. Consider sharing a meal or packing half so that you can have another meal at a later time. Eat until you are satisfied, not stuffed, and take the rest home. Listen to your internal hunger signals and stop when you are full. A portion of meat is about the size of your palm or 3oz, salad is about a cupped hand, a serving of fruit is about the size of a fist, a serving of starch is the size of a baseball, an ounce of cheese is your middle and index finger together, a serving of salad dressing is the size of your thumb (or 1/2 of a ladle at a salad bar).

Practice dealing with social scenarios. We’ve all had that friend or family member who pokes fun at our new way of eating. For some, this can be a deterrent for eating out. However, if we practice what we will say, it will make the outing more enjoyable! If someone questions your new way of eating, state that you have an allergy, or just a simple explanation “this food is what works best for my health.” Keep it short and there is no need to over explain your choices or try to justify yourself. Also, don’t assume that people will react negatively — you never know who may turn out to be supportive.

Enjoy yourself! Dining out is supposed to be fun. You get to connect with your friends and family. Have fun and enjoy the conversation. Plus, there is the added bonus of not having to clean up after you eat! if you end up eating something that is not perfectly on your diet, don’t let it ruin your day. Learn from the experience, decide what steps you can take next time and move on. Get right back on track at the next meal or snack.

Healthy Menu Options
Here are some ideas for healthy choices you can make at nearly any restaurant.

Pre-Appetizers

These are the foods that are very difficult to avoid. They are brought out at the peak of your hunger before you even order your food. Tell the waiter to hold the bread or chips with salsa before he even brings it out. If you are dining with colleagues or friends, choose a seat away from the appetizers, or pass them to the end of the table.

If you’d like something to snack on, request cucumber slices or celery sticks and salsa.

Appetizers

While appetizers tend to be higher in calorie, it seems that several restaurants offer lean protein options including:

Shrimp Cocktail
Ceviche
Salami, olives, artichoke hearts
Chicken skewers

Soup

Select from broth-based soups including Pho, chicken noodle soup, miso soup, hot and sour soup, chicken soup with wild rice and black bean soup.

Salad

Salads are a great option when dining out. You can order a protein with a bed of vegetables and healthy fat. Remember that beans and corn are considered a starch and your serving size for that should be no more than 2 tablespoons. For toppings, you can have unlimited yellow peppers, banana peppers and pickles and select up to three of the toppings listed below:

6 Croutons
1 tbsp dried cranberries
1 tbsp sunflower seeds
1 ounce cheese

One serving of dressing is typically 1/2 of a ladle (2 tablespoons) or 1/2 of a packet. You can make your own with olive oil and vinegar or select from the options the restaurant offers.

Renell’s Salad Dressing Tip: Get salad dressing on the side and dip fork into dressing before taking a bite of your salad to limit the calories while still adding plenty of flavor to your food.

Entree

You can stay on track by selecting a dish that contains meat, cheese and veggies. Remember to always request grilled, broiled, stir-fried, poached or baked. Don’t have anything breaded or fried. Skip out on high sugar sauces (i.e. BBQ, honey mustard, sweet chili sauce) and instead, use mustard, vinegar, hot sauce, lemon or lime to flavor your dish. Ask for all dressings or sauces to be served on the side. For sides, substitute French fries or mashed potatoes with a salad or steamed vegetables. Most restaurants offer these substitutions at no or very little additional cost.

Fajitas — Order with beans, salsa, cheese, veggies plate of shredded lettuce instead of rice, no tortilla

1 Slice Thin Crust Pizza — add some grilled chicken and veggies on a thin crust pizza. You can fit in an occasional slice of pizza in a healthy post-op diet.

Burger or sandwich, no bun — Order a plain burger patty or deli meat in a lettuce wrap instead of the bun. You can add your own seasonings and sauces.

Sashimi — If at a sushi restaurant, order the meat without the rice like sashimi or request to have it rolled in cucumber instead.

Dessert

What to do? Can we eat dessert post surgery? You can practice the three-bite rule with desserts to just try it. Take three bites and then set it aside for a few minutes. You may see that even just those few bites of a great dessert can be very satisfied and might be all you really wanted in the first place.

Snappy Salads
LYFE kitchen
Zoes Kitchen
Below 40
Freshii
Snap Kitchen
MyFitFoods
Simply Fit Meals
Chopped

About the Author
Charanya Sundar is a Registered Dietitian with PsyMed, Inc. She helps prepare Nicholson Clinic patients undergo lifestyle changes to be successful with surgery and minimize complications, disease risk and nutrient deficiencies. She enjoys sharing unique recipes and exercise plans to show that having a healthy lifestyle doesn’t have to be restrictive and can be enjoyable.

By Renell Cronk, BS, RDN, LD

Aren’t all smoothies healthy? When we think of smoothies, most of the time, healthy comes to mind but that is not always the case. The truth is smoothies are typically very high in carbohydrates, added sugar and have very little protein.

Protein is key in helping to build and repair muscles, tissues, bones and hormones. It also helps to promote healthy skin, hair and nails. Protein is digested more slowly than carbohydrates and sugar which not only helps to fill us up but keeps us full for hours after consuming.

You may have guessed it by now but the secret to creating a healthy smoothie is making sure to add in a quality protein source. All the smoothie recipes below are high in protein and low in carbohydrates and added sugar.

Here are six recipes for healthy smoothies. For each recipe, combine ingredients into a blender and blend until smooth.

Vanilla Latte

Ingredients:
• 1 scoop ReLaunch Unflavored Protein
• 1/2 cup cold brew coffee or chilled coffee
• 1/4 cup milk or unsweetened milk alternative*
• 1/2 cup ice
• 1-2 tsp vanilla extract
• Stevia drops to taste
• Optional: 1/4 frozen banana for creamier texture

Avocadolicious
Ingredients:
• 1 scoop Unflavored Protein (ReLaunch)
• 1/2 avocado
• 1/2 cup milk or unsweetened milk alternative*
• 1/2 cup frozen fruit of your choice (I use green banana)
• Stevia drops to taste

Chocolate Lover
Ingredients:
• 1 scoop Unflavored Protein (ReLaunch)
• 1-2 tbsp. unsweetened cacao powder
• 1/2-1 cup milk or unsweetened milk alternative*
• 1/2 frozen banana
• 1/2 tsp. vanilla extract
• Stevia drops to taste
• Optional: Add 1 tbsp. peanut butter or almond butter

Berry Berry Kaley
Ingredients:
• 1 scoop unflavored protein (ReLaunch)
• 1/4 cup chopped kale
• 1/2 cup frozen mixed berries
• 1 cup milk or unsweetened milk alternative*
• Stevia drops to taste

Lemonilla
Ingredients:
• 1 scoop unflavored protein (ReLaunch)
• 1/2 squeezed lemon
• 1-2 teaspoons vanilla
• 1 cup milk or unsweetened milk alternative*
• 1/2- 1 cup ice
• Stevia drops to taste

M.Y.O.S.
Ingredients:
• 1 scoop unflavored protein (ReLaunch)
• 1/2 cup frozen fruit of choice
• 1 cup milk or unsweetened milk alternative
• Stevia drops to taste
• Optional: 1 tbsp. smoothie booster

These smoothie boosters can be added to any smoothie to increase nutrients and health benefits:

• Flax Seed/oil
• Chia Seed
• Unflavored Kefir
• Coconut oil
• MCT oil
• Greens superfood powder
• Psyllium husk or other fiber powder
• Spirulina
• Liquid/powder multivitamin or other vitamins
• Probiotic powder
• Wheat grass
• Beet crystals
• Acai powder
• Bee pollen
• Matcha powder
• Maca Root
• Turmeric
• Ginger

*Milk Alternatives: coconut, almond, cashew, soy, hemp, flax, etc.

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.

It doesn’t take much to work out a sweat in the sweltering Texas heat and if you’re not careful, the summer temps can be downright dangerous. If you’re planning on an outdoor workout, there are a few things you need to keep in mind to ensure your safety.

You may need to change up your routine. The same exercise routine demands more energy in warm weather compared to cooler weather. More energy spent means you’ll feel fatigued more quickly. You may need to reduce the intensity or the duration of your workout on hot days. Pay attention to how you feel and adjust your workout accordingly.

Give your body time to adjust. Before going full-throttle with your workout, your body will need time to acclimate to the heat. Allow yourself time to adapt by exercising in the heat for 30 minutes to an hour five to 10 days consecutively.

Be aware of the risks. Know the signs and symptoms of dehydration, heat exhaustion and heat stroke. Each of these conditions can be extremely dangerous. Mild to moderate symptoms of dehydration may include:

• increased thirst
• dry mouth
• tiredness
• decreased urine output
• headache
• dry skin
• dizziness

Heat exhaustion is the result of dehydration and the first stage of heat stroke. Some of the symptoms of heat stroke include:

• thirst
• nausea and/or vomiting
• pale, clammy skin
• excessive sweating
• rapid breathing
• weakness or fatigue
• muscle cramps
• light headedness
• headache

If you experience any of the above symptoms, stop what you are doing, drink water and get yourself to a cool area. If you continue to push yourself in the heat your body will lose its ability to cool itself and exhaustion can turn to heat stroke. Body functions rapidly decline when heat stroke occurs, so immediate medical care is essential if you experience any of the following symptoms after spending time in the heat:

• fever
• dry, hot, red skin
• no sweating
• confusion
• fainting
• rapid, shallow breathing
• rapid, weak pulse
• seizures

Keep yourself cool (as much as possible). Pay attention to local heat advisories and warnings and avoid exercising during peak sun hours of 10:00am and 4:00pm. Consider exercises such as cycling or swimming, which can help keep your body cool. Wear less clothing and clothing that is breathable and light-colored.

Stay hydrated. The first step to preventing dehydration, heat exhaustion and heat stroke is to keep your body hydrated. Drink plenty of water throughout the day, regardless of your activity level. Avoid dehydrating beverages such as alcohol and caffeine. Aim to drink at least half your body weight in ounces of water each day.

Exercising outdoors can be great for your mood, but it doesn’t come without risks, especially in the Texas heat. Know the risks and use these steps to keep yourself safe while you workout.

By Charanya Sundar, MS, RDN, LD

Meal prepping is the key to staying on track with your diet. Try these tips to make meal prep as easy as possible.

Meal Prep 101

Remember the major components of your meal: three ounces protein, 1/2 cup vegetable and two tbsp of carbohydrates. If meal prepping twice a week, you’ll make eight meals at a time and need at least 24 oz protein, four cups of veggies and eight ounces of carbohydrates. After cooking and preparing, measure out three ounce portions of protein, 1/2 cup portions of veggies and 1/4 cup portions of starches into plastic containers and/or mason jars for easy storage in the fridge.

Step 1 — Grocery Shopping

Prepare a list including produce, meats, high fiber starches and healthy snacks. This is a key step in the process. Make sure you buy enough staple foods — 1.5 pounds of meat, eggs, egg whites, Greek yogurt, oats, rice sweet potatoes, at least four cups of leafy greens, onions, garlic and a couple servings of in-season veggies and fruit.

Step 2 — Cook Meats, Prepare Produce and Starches

Marinate meats and bake, broil, grill or pan-cook. Hard boil eggs while chopping up veggies to make salads and healthy snacks easy or steam or bake veggies in bulk. On the stove top, cook up some lentils or rice. Bake or microwave sweet potatoes. Measure out 1/4 cup of rolled oats for overnight oatmeal.

Step 3 — Measure Proper Portion Sizes and Store

This is the fun part. Assemble your meals together into plastic containers and/or mason jars and make sure you get at least three ounces of meat, 1/2 cup of veggies and two tablespoons of starch per meal into each container. Keep in the fridge for up to four days or freeze up to two months.

Proteins, Veggies and Starches

Here’s a quick run-down of healthy proteins, veggies and high-fiber starches to use in your meals.

Protein To Cook:
• Hard boil a dozen eggs
• Make egg white muffins
• Bake, broil, pan cook or use your slow cooker to cook one pound of fish, lean chicken, steak, pork or turkey
• Bake or sauteé blocks of tofu
* Make protein pancakes, muffins or bars in bulk

Protein to Buy Pre-Cooked:
• Shredded chicken
• Rotisserie chicken
• Trader Joe’s grilled chicken (microwavable)
• Kroger seasoned chicken or pork
• Premade hardboiled eggs
• Frozen egg muffins (turkey and sausage)
• Canned chicken, salmon or tuna
• Precooked shrimp
• Unflavored Greek yogurt

Veggies to Cook:
• Cut up fresh veggies for salads and snacks like celery, mixed greens, cauliflower, bell peppers, bok choy and cabbage
• Grill, steam or bake veggies in bulk such as asparagus, broccoli, cauliflower, Brussels sprouts and eggplant

Veggies to Buy Pre-Cooked:
• Frozen microwavable veggies (SteamFresh)
• Chopped Salad (buy in bulk at Sam’s or Costco)
• Premade cauliflower rice
• Premade zucchini noodles

Starches to Cook:
• Microwave, bake or sauteé sweet potatoes
• Boil lentils or rice in bulk
• Overnight oatmeal
• Cook oatmeal in bulk

Starches to Buy Pre-Cooked:
• Canned legumes
• Fresh, frozen or canned fruit to add to smoothies or have as a snack
• Microwavable brown rice
• High-fiber bread such as Ezekiel bread or Flatout
• Low sugar instant oatmeal
• High-protein, low sugar cereal

By Charanya Sundar, MS, RDN, LD

Make mason jar salads are a tasty and nutritious way to meal prep and stay on track with your diet. Here’s how to make a mason jar salad, plus a few delicious recipes to try!

Click on the image below to open a larger version.

For more basic tips for meal prepping, check out this blog.

Every Sunday morning, a group of Nicholson Clinic patients meet at Arbor Hills Nature Preserve with one purpose: to encourage each other along their journey to health and weight loss. Together, the group walks the 3-mile trail system not just to exercise, but to share their struggles and victories — to bond with others who truly understand what they’re going through.

Weight loss surgery is a valuable tool Nicholson Clinic offers patients who are ready to take the leap to improve their health, leave weight-related conditions behind and reclaim their lives. But it isn’t an easy journey. Our motto is With You All The Way, but there’s nothing quite like giving patients the opportunity to meet with other patients walking the same road. Led by Nicholson Clinic Patient Mentor, Zohar Wolf, who himself has lost more than 80 pounds after having weight loss surgery, this group has become a source of weekly encouragement, motivation and inspiration.

Here’s what some of our patients are saying about the walking group:

“Many people really do not understand what we go through when they try to support us. It is great to be able to talk to people who have walked your journey whether three years out, one year out or one week out. People who have already tried and failed and fixed different tips and tricks and recipes and such are able to share their trials and successes with us so we do not make the same mistakes. It helps when you’re down or having a bad day because again they know what you’re going through and can help lift you up. I could go on and on. The walking group is just wonderful motivation to care about yourself and one another.” – Jessica

“I get to talk with and see people who are actually going through what I’m going through. I bond with, build friendships and explore the journey with others. I give others support…mentally, emotionally, and physically and they give it right back. I hold others accountable for goals and challenges, as they do me. We’re active and we’re having fun!!! The walking group is very motivational, inspirational and loving.” – Staci

“This group is fun, easy going it’s all different levels of walking we laugh as we go we don’t realize we are done cause it’s so much fun. Each we have gotten faster and it’s easier as we go come you us you will love it.” – Julia

“I love our Sunday morning walks! Although at first I was super hesitant because it was so early I realized that this was exactly what I needed and I have so much energy at the end of our walks because everyone is so supportive and the energy that everyone has is just so beautiful! This group was really what helped me get motivated and out of my “what did I do to myself” stage. I honestly was not motivated at all I was frustrated and angry and I am now kicking butt in the gym and doing these walks along with the other support meetings! I am honestly so thankful for Zohar and all of the other wonderful people. I have been given so much helpful advice and motivation! I love it so much.” – Alexa

“To have this group, this “family” of precious people is important as we encourage, motivate, vent, share, understand, laugh a LOT and make getting steps in easy and fun. We set goals and talk about struggles and healthy food ideas and weird and or unpleasant body functions (because we all know there is different stages involving not so nice functions). I feel it benefits us all physically as well as mentally. And it’s just fun.” – Jodi

“I absolutely love this group of people!! To have a ‘family’ to share with, to cry with, to love with that accepts you for who you are, flaws & all is a most amazing feeling. Yes, I have support from my family but to have the support and acceptance of people that accept you unconditionally is worth more than my former weight in gold! We share recipes, failure, winning, everything. I love these people and I truly feel loved! My daughters are very protective of me and they came out to walk with us last week. They were very excited to know how much support we have for each other. They are no longer concerned when I’m with this group!!” – Sondra

“I love this group. I’m motivated again. And I know with the support we all give each other I will do this life change. Everyone is there for the same reason and we can help each other. Zohar has been awesome and made me feel like I can do this . Thank you to everyone that I’ve met and a BIG Thank You to Zohar and Sergio! I love you all !!!” – Lisha

If you are a Nicholson Clinic patient and would like to join this group, meet at Arbor Hills Nature Center at 8:30am on Sunday. In inclement weather, the group meets outside the food court at Willow Bend mall.

Join our Facebook Support Group to connect with other patients and stay updated on this and other patient events.

Summer is here, but despite the warm temps, there are plenty of reasons you should be getting some exercise outdoors.

So grab your water bottle, put on your moisture-wicking workout clothes and soak up some sunshine while getting your move on. Here are 10 ways science says outdoor exercise can be more beneficial than an indoor workout.

Improve Your Mental Health — Multiple studies have shown that outdoor exercise is directly related to improved mental health, mood, and self-esteem. Exercising outside may also decrease tension, depression and anger. Exercise in general creates a feeling of euphoria from the release of endorphins—the feel good hormone. After an outdoor workout you may also feel more energized and revitalized.

Have Better Attention and Focus — One small University of Illinois at Urbana-Champaign study found that kids with ADHD had better concentration after a 20-minute walk outside. “Closeness to nature increases our well-being—it has an immunizing effect by protecting us from future stresses and helping us concentrate and think more clearly,” said Jo Barton, PhD., lead author of a 2011 study analyzing the mental health of 53 people who were involved in indoor or outdoor activities for six weeks.

Be More Motivated — The American Heart Association recommends that adults get at least 150 minutes (30 minutes, five days a week), of moderate intensity exercise each week. We all know it can be hard to keep up with even the minimum sometimes, and the reality is, some of us could use more than 150 minutes of exercise per week. Studies have found, however, that people who workout outdoors are more likely to continue exercising than people who workout in the gym.

Lower Your Risk Of Being Overweight — Simply spending time outside each day can make you healthier. The fresh air, the scenery—being outdoors inspires physical activity. When we spend more time inside, we’re likely to find ourselves planted on the couch rather than getting up and staying active.

Have More Energy — Any exercise—indoors or out—will give you more energy, but taking in fresh air can increase your energy boost from exercise. A 2009 University of Rochester study found that 20 minutes outside can give you as much energy as a cup of coffee. If you want to feel energized, connect with nature.

Get More Vitamin D — Many Americans are lacking in the vitamin D department and there may even be a link between being overweight and a vitamin D deficiency. Just 10 minutes outside can give you enough UV radiation to produce about 10,000 international units of vitamin D. (Adults should get around 2,000 IU per day.) Vitamin D can help protect against heart disease, osteoporosis, and breast, prostate, and colon cancers. It also helps us combat depression, insomnia and an overactive immune system.

Beat Boredom — With more scenery to enjoy, outdoor workouts tend to go faster, and are far less boring than staring at a TV while you walk on the treadmill. If you’re exercising outside, change it up—choose a new route for your walk or jog, or head to a different park. New people and new sites will keep things interesting and help keep you motivated.

Spend Less, Save More — Gym memberships aren’t cheap and can cost you several hundred dollars every year. When you miss a workout, that’s money you’re throwing away. (For some people that fact alone is motivation to workout!) But why spend money on a gym membership when you can take your workout outdoors for free? If you do choose to join an outdoor bootcamp or group fitness class, you’ll still reap all the other benefits of outdoor exercise, and many times, outdoor fitness groups are even less expensive than a gym membership.

Avoid Germs in the Gym — Gyms aren’t exactly the cleanest places on earth. They can be a breeding ground for germs and bacteria that can cause MRSA and other illnesses and infections including athlete’s foot, boils, ringworm, and many others. Indoor air is also more polluted than outdoor air, according to the Environmental Protection Agency. So take your workout outdoors where you can breathe fresh air and avoid the nasty germs lurking around the gym.

Exercise On Your Own Time — Even if your gym is open 24/7, you still have to find time to get in the car and drive there (oftentimes in traffic). When you exercise outside, you aren’t limited by class schedules, transportation, or traffic. Just lace up your sneakers and head out the front door!

Ready to get outside? If you’ve had surgery with Nicholson Clinic, you’re invited to join other patients like you at one of our weekly outdoor run/walks at Arbor Hills Nature Center. For more details, click here.