Healthy Weight Management & Bariatric Surgery

10/18/2026

It’s 👩🏻‍🍳
🍁 Fall in Love with Healthy Fall Snacking!
Get ready to upgrade your fall snack game with 3 incredible recipes that bring all the warm, rich spices of the season straight to your kitchen—without any of the guilt! 🎃🍃
Packed with dietary fiber to keep you full and a powerful boost of lean protein to fuel your muscles and fire up your metabolism, these pumpkin-infused treats prove that healthy eating can be pure joy. 🤩 Whether you're craving a rich, velvety dip, a bite-sized energy boost or a warm mug bowl straight out of the oven, we’ve got your autumn cravings completely covered!👌🏻

🥧 1. High-Protein Pumpkin Pie Fluff Dip
Light, airy, and whipped to perfection.

🛒 Ingredients (Serves 2)
- ¾ cup non-fat plain Greek yogurt (or low-fat cottage cheese, blended)
- ½ cup canned pure pumpkin puree
- 1 scoop (approx. 25–30g) vanilla whey or casein protein powder
- 1 tsp pumpkin pie spice
- 1 tbsp pure maple syrup (or zero-calorie stevia/monk fruit drops)
- ½ tsp vanilla extract

🗒️Instructions
1. In a medium bowl, whisk together the Greek yogurt, pure pumpkin puree, and vanilla extract until smooth.
2. Add the vanilla protein powder and pumpkin pie spice. Whisk gently until the protein powder is fully incorporated and no lumps remain.
3. Stir in maple syrup or sweetener to taste. Cover and chill in the refrigerator for 20 minutes to allow the flavors to deepen and the texture to thicken.

🌟Nutrition Breakdown (per serving- dip only)
- Calories: ~150
- Protein: ~20g
- Carbs: ~15g
- Fiber: ~3g
- Fat: ~1g

🌰 2. No-Bake Pumpkin Spice Energy Bites
The ultimate grab-and-go autumn fuel.

🛒Ingredients (Makes 10 Bites | Serving Size: 2 Bites)
- 1 cup rolled oats
- ½ cup pure pumpkin puree
- 2 scoops (approx. 50g) vanilla or cinnamon protein powder
- 2 tbsp ground flaxseed or chia seeds
- 2 tbsp almond butter or peanut butter
- 1 tbsp honey or maple syrup
- 1½ tsp pumpkin pie spice

🗒️Instructions
1. In a large mixing bowl, combine the rolled oats, protein powder, flaxseed, and pumpkin pie spice.
2. Add the pumpkin puree, almond butter, and honey. Stir thoroughly until a thick, uniform dough forms. If too dry, add 1 tablespoon of water or almond milk.
3. Roll the dough into 10 equal-sized balls (about 1 inch each). Place on a parchment-lined plate and chill in the freezer for 20 minutes to set. Store in the fridge for up to 7 days.

🌟Nutrition Breakdown (per serving- 2 energy bites)
- Calories: ~160
- Protein: ~10g
- Carbs: ~20g
- Fiber: ~5g
- Fat: ~5g

🧁 3. Single-Serve Baked Pumpkin Cottage Cheese Mug Cake
Warm, cozy, and baked in minutes.

🛒Ingredients (Serves 2)
- 3/4 cup low-fat cottage cheese (or blended cottage cheese)
- 3/4 cup pure pumpkin puree
- 2 large egg whites
- 1 scoop (approx. 25-30g) vanilla protein powder
- 2 tbsp oat flour or coconut flour
- 2 tsp pumpkin pie spice
- 1 tsp baking powder

🗒️Instructions
1. In ramekins or 2 microwave-safe mugs, divide and whisk together the cottage cheese, pumpkin puree, and egg whites until smooth.
2. Stir in the protein powder, oat flour, pumpkin pie spice, and baking powder until well blended.
3. Microwave: Cook on high for 90 seconds to 2 minutes until set. Oven/Air Fryer: Bake at 350°F (175°C) for 15–18 minutes. Top with a pinch of cinnamon or chopped pecans if desired.

🌟Nutrition Breakdown (per serving)
- Calories: ~170
- Protein: ~20g
- Carbs: ~15g
- Fiber: ~5g
- Fat: ~3g

10/13/2026

🏃‍♀️ Interested in a New Group Exercise Class? 🏃‍♂️

We are exploring the possibility of offering a group exercise class beginning in the late Fall and would like to gauge interest!

📅 twice per month- on Tuesdays
⏰ 5:00 PM - 6:00 PM

This class is intended for current patients receiving care from our providers within the last 6 months, who do not have significant physical limitations.
The focus will be on safe, supervised exercise designed to improve:
✅ Strength
✅ Endurance
✅ Mobility
✅ Overall health and wellness

Please note that participation will require provider approval to ensure the class is appropriate for your individual health and fitness needs.

If you are interested in attending, please email [email protected]

✨We look forward to helping you stay active and healthy! 💪

10/11/2026

It’s 👩🏻‍🍳
Are you looking for a cozy, macro-friendly meal prep that doesn't take hours in the kitchen? 🧐This 20-Minute Creamy Butternut Squash Protein Pasta brings all the rich fall flavors you crave without the post-pasta heavy feeling! 👏🏻💪🏻
By swapping out heavy cream for canned pureed butternut squash and blended low-fat cottage cheese, this dish is maxed out on protein and fiber! 🏆 It keeps you full, stays creamy when reheated, and comes together in just 1 blender step and a single skillet. 👌🏻
Make a batch today and set yourself up with 4 easy, delicious lunches all week long. 🍁🍝

🍂Recipe: 20-Minute Creamy Butternut Squash Protein Pasta

🛒 Ingredients
Yield: 4 serving | Total Time: ~20min

For the Quick Creamy Sauce:
- 1 can (15 oz) butternut squash puree (if unable to find in the canned aisle, it can usually be found in the baby aisle)
- 1 cup low-fat (2%) cottage cheese
- 1/2 cup low-sodium chicken broth
- 1/4 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1/2 tsp dried rubbed sage (or 6-8 fresh sage leaves, chopped)
- 1/2 tsp ground nutmeg
- Salt and black pepper, to taste
For the Pasta & Protein:
- 8oz high-protein pasta (e.g., Banza chickpea penne or Barilla Protein+)
- 12oz of ground turkey or chicken
- 2 cups fresh baby spinach (optional, stir-in at the end)

🗒️Instructions

1. Bring a pot of salted water to a boil and cook high-protein pasta for 1 minute less than package directions (al dente). Meanwhile, in a large skillet over medium-high heat, brown the ground turkey or chicken for 6–8 minutes, until fully cooked.
2. While pasta cooks, combine butternut squash puree, cottage cheese, chicken broth, Parmesan cheese, garlic powder, dried sage, nutmeg, salt, and pepper directly into a blender. Blend on high for 30–45 seconds until smooth and velvety.
3. Drain pasta. Pour the blended sauce into the warm skillet with the cooked turkey/chicken over low heat. Add cooked pasta and fresh spinach. Toss gently for 1–2 minutes until the sauce is warmed through and spinach wilts.
4. Portion evenly into 4 meal prep containers. Cool briefly before lid sealing, then store in the refrigerator for up to 4–5 days.

🌟Nutrition Breakdown (per serving)
- Calories: ~430
- Protein: ~40g
- Carbs: ~50
- Fiber: ~10g
- Fat: ~10g

10/01/2026

09/29/2026

🚨 2-DAY COUNTDOWN! 🚨

Ready to feel stronger, boost your metabolism, and get the absolute most out of your GLP-1 journey? We’ve got you covered! 💪✨

Taking a GLP-1 medication is a game-changer, but preserving lean muscle mass is the secret sauce to long-term success, metabolic health, and feeling unstoppable! 🏋️‍♂️🏆

Join us THIS THURSDAY for our Bariatric Support Group as our incredible Exercise Physiologist, George, presents:
🔥 “The Importance of Strength Training on a GLP-1 Medication” 🔥

He’ll be sharing super practical, step-by-step strategies to help you build effective, safe strength routines into your daily life with total confidence!

So whether you’re taking your very first steps or looking to level up your workout routine, this session is made for YOU. Let’s build strength together—we can’t wait to see you there! 🎉🙌

09/27/2026

It’s 👩🏻‍🍳
Crisp autumn air, colorful leaves, and busy weeknight schedules 🍁🍃are officially here—which means it’s time to level up your meal prep game with ultimate cozy comfort food! 💛If you think high-protein, fiber-packed eating takes hours in the kitchen, think again. 🧐 This recipe is an absolute game-changer for your fall routine: minimum effort, maximum flavor, and zero meal-prep stress. 👏🏻
Get ready to whip up a hearty, cozy dish that fuels your body, keeps you full for hours, and brings all those rich, autumn-inspired vibes straight to your lunch container in 20min flat! Let's get cooking! 🥣✨

🍂Recipe: 20-Min High-Protein Turkey & Black Bean Pumpkin Chili

🛒 Ingredients:

Yield: 4 serving | Total Time: ~20min
- 1 lb 93% lean ground turkey
- 1 tbsp olive oil
- 1 small yellow onion, finely diced
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) 100% pure pumpkin puree (not pumpkin pie mix)
- 1 can (14.5 oz) fire-roasted diced tomatoes (with juices)
- 1 cup low-sodium chicken or bone broth
- 1 ½ tbsp chili powder
- 1 tsp ground cumin
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp salt & black pepper to taste
- Optional toppings: Plain 0% Greek yogurt (a high-protein sour cream swap), sliced avocado, fresh cilantro, or jalapenos.

🗒️Instructions:

1. Brown the Turkey: Heat olive oil in a large pot or Dutch oven over medium-high heat. Add diced onion and ground turkey. Break up the turkey with a wooden spoon and cook until browned (about 5–6 min).
2. Add Spices: Stir in chili powder, cumin, garlic powder, smoked paprika, salt, and pepper. Cook for 1 min until fragrant.
3. Simmer the Base: Pour in the black beans, pureed pumpkin, fire-roasted tomatoes, and chicken broth. Stir thoroughly to combine.
4. Thicken: Bring to a gentle boil, then turn the heat down to medium-low. Let simmer uncovered for 8–10 min so the flavors meld and the chili thickens up.
5. Portion & Pack: Divide evenly into 4 meal-prep containers. Allow to cool completely before sealing.

🌟Nutrition Breakdown (per serving):
- Calories: ~350
- Protein: ~40g
- Carbs: ~30g
- Fiber: ~10g
- Fat: ~10g

09/24/2026

🏋️‍♂️ Bariatric Support Group Alert! Officially 1 week away!

Preserving lean muscle mass while taking a GLP-1 medication is key to long-term success, metabolic health, and feeling your strongest!💪🏻

Join us next week as our Exercise Physiologist, George, presents on “The Importance of Strength Training on a GLP-1 Medication.” He’ll be sharing practical, actionable strategies to help you incorporate effective strength routines into your journey safely and confidently. 🏆

📅 When: Thursday, October 1st
📍 Where: LGHP Healthy Weight Management & Bariatric Surgery
⏰ Time: 5:30PM

Whether you're just starting out or looking to optimize your current routine, this session is for you. We can’t wait to see everyone there! 😀

09/20/2026

It’s 👩🏻‍🍳
Fall is officially in the air, and so are all those cozy cozy flavors! 🍂🍁If you’re looking to crush your weight loss goals this week, this meal prep recipe is going to be your absolute favorite go-to! 😄👏🏻
Packed with protein, rich in gut-healthy fiber, and naturally low-calorie, this Ground Turkey, Squash, and Honeycrisp Apple dish will keep you fully satisfied! 🥣👌🏻

🛒 Ingredients

Yield: 4 serving | Total Time: ~45min
- 1 lb 93% lean ground turkey
- 3 cups butternut squash, peeled and cubed into small bite-sized pieces
- 3 cups Brussels sprouts, halved
- 1 tbsp olive oil (divided)
- 1 medium Honeycrisp apple, diced
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp ground cinnamon
- 1/2 tsp dried thyme
- Salt and black pepper to taste

🗒️Instructions

1. Roast the Veggies: Toss the cubed butternut squash and halved Brussels sprouts with 1/2 tablespoon of olive oil, salt, and pepper. Spread evenly on a large baking sheet and roast at 400°F (200°C) for 25 minutes- until tender and slightly caramelized.
2. Brown the turkey: Heat the remaining 1/2 tablespoon of olive oil in a large skillet over medium-high heat. Add ground turkey, breaking it up as it cooks (about 6–8 minutes). Season with garlic powder, onion powder, thyme, salt, and pepper.
3. Combine and add Fall flavors: Lower skillet heat to medium. Stir in the diced Honeycrisp apple and ground cinnamon. Cook for 3–4 minutes until the apples soften slightly.
4. Assemble meal prep containers: Divide the seasoned ground turkey mixture and roasted autumn veggies evenly across 4 meal prep containers. Let cool completely before sealing.

🌟Nutrition Breakdown (per serving)
- Calories: ~350
- Protein: ~40g
- Carbs: ~30g
- Fiber: ~8g
- Fat: ~10g

🌟Nutrition tip of the week: Crank Up the Fiber! 🌾
Want to stay full for hours on fewer calories? Fiber is your secret weapon! It slows digestion, stabilizes blood sugar, and crushes mid-afternoon cravings.

👉🏻3 Quick Fiber Upgrades:
- Keep the Skins On: Leave the peels on apples, pears, and potatoes for an instant boost.
- Seed Your Meals: Sprinkle chia, flax, or pumpkin seeds onto yogurt, oatmeal, or salad bowls.
- Bulk Up with Veggies: Load your plate with roasted Brussels sprouts, butternut squash, or broccoli to add high-volume fullness.
👉🏻Pro-Tip: Aim for ~30g of fiber daily, and drink plenty of water as you ramp it up!

09/13/2026

It’s 👩🏻‍🍳
This Roasted Harvest Bowl 🌾🥣combines autumn staples—maple-roasted sweet potatoes, crispy Brussels sprouts, high-fiber quinoa, and herb-marinated chicken breast—to bring high-powered nutrition into your weekly prep. 👌🏻💪🏻We hope this cozy Sunday meal prep brings you comfort and sets yourself up for a calm, nourished week ahead! ☺️❤️

🛒 Ingredients
Yield: 4 serving | Total Time: ~45min

⁃ Base: 2 cups cooked quinoa (or brown rice)
⁃ Protein: 1.25 lbs lean chicken, diced
⁃ Veggies: 2 medium sweet potatoes (cubed), 3 cups Brussels sprouts (halved)
⁃ Toppings: ½ cup roasted chickpeas, 2 tbsp pumpkin seeds (pepitas)
⁃ Dressing: 2 tbsp tahini + 1 tbsp maple syrup + 2 tbsp lemon juice + warm water to thin

🗒️Instructions

1. Roast the Veggies: Toss cubed sweet potatoes and Brussels sprouts in olive oil, sea salt, black pepper, and cinnamon. Roast at 400°F (200°C) for 30 minutes until tender and caramelized.
2. Cook the Protein: Season chicken breasts with garlic, rosemary, and thyme; sear in a skillet over medium-high heat until the internal temperature reaches 165°F.
3. Assemble Containers: Divide cooked quinoa evenly across four meal prep containers. Layer roasted veggies, sliced chicken, and a sprinkle of roasted chickpeas and pumpkin seeds. Store dressing on the side and drizzle warm before serving.

🌟Nutrition Breakdown (per serving)
⁃ Calories: ~480
⁃ Protein: ~40g
⁃ Carbs: ~40g
⁃ Fat: ~15g
⁃ Fiber: ~12g

🌟Nutrition tip of the week:
Why High-Protein & High-Fiber Meals Matter

1. Sustained Energy & Satiety: Protein triggers satiety hormones while slowing down digestion. Fiber adds bulk and slows glucose absorption into the bloodstream, preventing energy crashes.
2. Gut Health & Digestion: High-fiber ingredients feed the beneficial bacteria in your microbiome, supporting healthy digestion and overall immune function.
3. Lean Muscle & Recovery: Ample protein supports tissue repair and helps preserve lean muscle mass throughout busy weeks.

09/07/2026

At Healthy Weight Management & Bariatric Surgery we wish you all a joyful, relaxing, and wonderful Labor Day! 🎉

🌟Quick & Sweet Labor Day Nutrition Tips:

🍽️Build a Balanced Plate: Fill half your plate with colorful non-starchy veggies or fresh fruits, one-quarter with lean protein, and one-quarter with your favorite side.

💪🏻Prioritize Protein First: Enjoying grilled chicken, turkey burgers, fish, or plant-based proteins first helps keep you full and satisfied throughout the day.

💦Stay Hydrated: Keep a water bottle or sparkling water with a splash of citrus nearby, especially if you're outdoors in the heat or enjoying adult beverages.

🧁Pick Your Special Treat: Instead of sampling everything, choose the one holiday dish or dessert you love most, slow down, and savor every bite.

🏃🏻Keep Moving in Fun Ways: Balance out the feast with active holiday fun—a morning walk, backyard lawn games, or a splash in the pool with family!