Growing Your Own Food

  Have you ever considered starting a garden and growing your own food? It’s a great way to improve your health by consuming fresh fruits and vegetables, increasing your physical activity, and ultimately saving money.       Harvesting Your Own Produce vs. Getting it from a Store When gardening you can control when you pick your vegetables. The unknown of how far that cucumber has traveled to your grocery store, or how long it has been sitting in the produce section is no longer a concern. Grabbing a cucumber off the vine of your own garden and slicing it into
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Healthier Soda Alternative

The only liquid calories that the dietitians and doctors at NJBC will recommend is a protein shake or glass of low-fat milk. The goal should be to drink 64 ounces of fluid per day and the majority of it should be water. However, if you miss your old favorite beverage like soda and have tried diet soda but don’t like the taste, I’ve found an alternative that is healthier, and tastes good. It’s called Olipop. Olipop is a “new kind of soda” that claims it is actually good for you. I recently came across this new product while grocery shopping
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What am I eating? Jicama Wraps

While perusing my local Trader Joe’s, I found these new jicama (pronounced hi·kuh·muh) wraps in the produce section. Jicama is a starchy root vegetable that is native to Mexico. I was curious and decided to look at the label and was quite impressed. These wraps are gluten free, contain only 3g of total carbs and 2g of fiber. Furthermore, each wrap only has 15 calories so I was sold and decided to buy them. I decided to use them instead of my usual flour tortilla for taco Tuesday in my house. I loaded my taco stuffing into my jicama wrap
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Tips for a Healthy Valentine’s Day Dinner Out

Valentine’s Day is just around the corner and if you’ve been focused on eating healthy especially since the new year started, here are some tips to still stay on track while you’re dining out.  I always tell patients that if it’s available, check out the menu online ahead of time and decide what they’re going to order. This simple trick can be helpful in preventing any last minute cravings if you sit down hungry. Keep in mind that restaurant portions are usually much larger than what we would normally eat at home. To avoid overindulging, plan to eat enough so
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Avoiding the Office Snack Temptation

Office snacking can be difficult to avoid especially if the break room is filled with snacks, a co-worker has a fully stocked candy jar or someone from accounting is a fantastic baker and brings in the most irresistible baked goods. How do you handle the urge to overindulge and make sure you stay on track with your health goals? Let’s look at what causes us to overindulge in the first place. Why we feel tempted to overindulge We can wind up snacking at the office for a variety of reasons. Some of us may turn to food when we are
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Easy Instant Pot Recipes

  As the weather starts to cool, I tend to transition away from my barbecue grill and back to my instant pot. The Instant Pot is my favorite brand of electric pressure cookers for healthy, quick and easy meals. It’s a mix between a slow cooker and a pressure cooker. I use mine for a bunch of different recipes. If you already have one or are thinking about getting one, here are some easy instant pot recipes for breakfast, lunch and dinner.    Breakfast Hard boiled eggs are a staple in my house for breakfast or a quick snack. I
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NJBC Eats: Portabella Mushroom Pizzas

  Lately, I’ve been eating grilled portabella mushroom pizzas on repeat. This is one of my favorite low-carb meals. Perfect for a weeknight dinner, it’s fast and requires minimal ingredients. For healthy, protein-packed toppings I like grilled chicken, turkey pepperoni or crumbled sausage. I recommend getting the family involved and customizing your toppings together. For added veggies and fiber, I serve mine with a side of green salad. Portabella Mushroom Pizzas Serves 2 (1 serving = 2 mushroom caps) Prep Time: 5 min Cook Time: 20 min Ingredients: 2-3 tsp extra virgin olive oil (you can also use avocado oil
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NJBC Eats: Overnight Oats

  Mornings can be hectic. Between getting yourself ready, kids back in school and dealing with a morning commute, making a healthy breakfast can be low on the priority list. Here’s one solution – prep breakfast the night before and be ready to start your day with a healthy, high protein meal. These overnight oats are my go-to breakfast right now and I usually prepare it the evening before while I am cooking dinner.      Overnight Oats Ingredients: 1/4 cup old fashioned oats 1/2 cup milk of choice (almond or Fairlife recommended)  1 tbsp chia seeds 1 tbsp flaxseed 1
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How to Handle Questions about Weight Loss After Bariatric Surgery

When you first start seeing family and friends after weight loss surgery, they may be surprised by the new you. If you’re comfortable talking about your weight loss, a surprised reaction may be welcomed and sharing your experience with bariatric surgery comes with ease. If you’re not comfortable, the questions and attention may put you in an unwanted spotlight.  It’s important to remember that your weight loss journey is your journey, and your journey only. You made this decision for you.  If you want to share your decision with those around you, that’s great; but if you don’t want to
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Do I have to be on a liquid diet before weight loss surgery?

Patients who plan to have gastric sleeve or bypass often ask if they have to go on a liquid diet before surgery.  When I say yes but only the day before the procedure, it’s often met with a look of surprise and then relief. A quick google search usually explains their reaction. Many websites discuss the dreaded 2-week liquid diet. Patients often express concern about how they’ll survive it. At New Jersey Bariatric Center, we do not require a liquid diet for an extended period of time. Our patients are advised to start the day before. Here’s why. Extended liquid
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