Why Frozen Food is Sometimes Better Than Fresh Food During Winter Months

Winter months are fast approaching. This means our access to quality fresh produce is becoming more and more limited. During the late spring and summer and even the early fall it is very easy to purchase fresh local produce in the supermarket and at local farmers’ markets. This is because there is a variety of fruits and vegetables in season in our area during these warmer months.


How regular daily activities can be exercise

Little things can be exercise which make it easier and sometimes fun.

By: Dr. Kristin Allison, ABPN

If the idea of starting a new exercise routine feels a bit daunting, or worse, something you dread, have a goal to move more. Think about adding physical activity in small bursts throughout the day.

Why is it Important to Keep a Food Diary?

By Jeanne Karson, CBN, ANP-C

Studies show that keeping a food diary is one of the most successful ways to lose weight. In fact, it has been the cornerstone of many successful weight loss programs. Keeping a food diary will help you to

  • Be objective about what you are eating.

Sugar Addiction (part 2). 6 Things You Can Do to Control Your sugar Intake

In part one of this series, we talked about “addiction” to sugar. Perhaps you identified how sugar is affecting you both physically and emotionally. Or maybe you have just decided to avoid sugar to help with weight loss. Americans, on average, consume 20 teaspoons of sugar daily.

6 things you can do to control your sugar intake

  1. Start by examining your food choices and reading labels both in and out of the home.
Calories burned building a snowman tristate bariatrics

BUST the Top 6 Excuses for Skipping Exercise During the Winter Months

By Vincenza Garcia, RD, CDN, CPT

EXCUSE #1 It’s too cold.



With the temperatures dropping and the holidays around the corner, Mother Nature becomes a great excuse to avoid the gym or experience the great outdoors. If this is the case for you, bring the gym home — literally.

how to stay fit in winter months by tristate bariatrics

Ways to Stay Active This Winter

Ways to Stay Active This Winter

Keeping up with your exercise routine in the cold winter months can seem nearly impossible, especially if your typical routine involves trudging to the gym or walking outdoors. Not to mention that the colder, darker weather tends to weaken our motivation to get moving. But just because the snow is falling outside,

image of foods and sugar contents

Sugar Addiction (part 1). 7 Parallels Between Sugar and Drugs.

It is a well-known fact that drugs and alcohol are addictive. There is now more acceptance that certain foods, particularly sugar, can be addictive in some people. Studies show that sugar produces a similar brain response as drugs and alcohol by directly releasing dopamine, a neurotransmitter in the brain associated with the reward center. This can cause loss of control and lead to overeating.

How Much Work it Takes to Burn Off Those Holiday Calories

How Much Work it Takes to Burn Off Calories in your Holiday food

The holiday season is a time filled with joy, family, celebrations and plenty of food. Most holiday food tends to be filled with great flavor and tons of fat, sugar and calories.  You may find these holiday treats very tempting and it may seem impossible to avoid taking a taste here and another there.

12 Tips to Manage Binge Eating this holiday

How to eat healthy and keep losing weight this holiday

Binge Eating is the consumption of large quantities of food in a short period of time. The holidays can be a tempting time because of the wide selection of food available at the table. While other people may pile up their plates, you have to remember that overeating and eating certain types of food can be dangerous for you.


How to make exercise that is fun

Little things can be exercise and make it less painful.

By: Dr. Kristin Allison, ABPN

If the idea of starting a new exercise routine feels a bit daunting, or worse, something you dread, have a goal to move more. Think about adding physical activity in small bursts throughout the day.

Best Weight loss surgeons in Ny, tristate Bariatrics - Holiday Time Eating Tips

Avoiding Weight Gain During the Holidays – like how staying on schedule and getting sleep help…

Avoiding Weight Gain During the Holidays

Category: Holiday Eating Tips for Bariatric Patients

Pay Attention: When eating, concentrate on each bite. By eating on the go or paying attention to other things such as the TV or computer, you probably aren’t realizing how many calories you’re taking in. By focusing on the food you are eating you will be able to eat less and feel fuller quicker.

do not eat over sink good eating habits Tristate Bariatrics recommends

Mindful Eating – Like Sit Down and Don’t Eat Over The Sink

Have you ever finished a meal and felt completely full and uncomfortable or eaten a few chips and realized the whole bag was gone? These are symptoms of unconscious or mindless eating. Many of us don’t slow down to realize how our food tastes or to receive the first signal that our body is satisfied.

Why Follow Up Care is A MUST for Long-Term weight Loss Success

Why Follow Up Care is A MUST for Long-Term weight Loss Success

A large number of people who go through bariatric surgery do well for a while, and then regain their weight. A small percentage of this is due to a physical cause related to the surgery, or a new illness. For the majority of people, weight regain is the lack of follow up care.

Getting into a comfort zone after surgery can lead to bariatric failure

Bariatric surgery is a tool,

The Importance of Weight Loss Support Groups Before and After Bariatric Surgery

By Jessica Basso, RN, BSN

Every patient’s weight loss journey is different and unique. Weight loss support groups provide a place where patients can find help and assist each other throughout the journey, both pre- and post-operatively. Patient support can be from family, friends, coworkers, neighbors, and other WLS patients.

Studies have found that patient support increases the chances of long-term success for losing and maintaining weight.

5 Tips to Help You Mentally Prepare for Bariatric Surgery

By Vincenza Garcia, RD, CDN

Taking a physical exam before bariatric surgery ensures your body is healthy enough to withstand the procedure. But according to bariatric practitioners, emotional health is just as important for bariatric patients. It is important to be mentally prepared for the surgery and at TriState Bariatrics, we recommend the following tips for getting ready:

Set realistic goals

Whereas we would all want to lose weight overnight,

Does Weight Loss Lead to Improved Brain Function?

Why body weight and brain function go hand in hand

Obesity works on a number of different metabolic pathways that can affect the way your brain operates. A growing body of evidence has suggested that obesity is linked to cognitive deficits and that weight loss leads to improved brain function. More so, obesity is a known risk factor for

  • Alzheimer’s disease,

How to Control Hypothyroidism and Improve Metabolism

By Laura Greaney

Hypothyroidism is a condition in which your thyroid gland isn’t producing enough of the thyroid hormone, thyroxine. It is a common medical condition found in a lot of bariatric patients, mostly women. It is also referred to as an underactive thyroid.

The thyroid hormone is responsible for that every important metabolism!

Vitamin B 12 – Deficiency

Vitamin B12 deficiency After weight loss surgery

Research shows that most patients with obesity suffer from a deficiency of micronutrients such as Vitamin B12 before surgery. These deficiencies persist even after surgery. In this post, we will discuss Vitamin B12 deficiency, its symptoms, why it is prevalent after gastric surgery, and, what to do about it.

H.Pylori. What it is, how it affects bariatric surgery and how to test for it

H. pylori and how it affects bariatric surgery

When undergoing bariatric surgery, you are sent for several tests, most of which you may not understand. Some of these tests include:

  • Blood work. To create a baseline for your vitamin and mineral levels, we take blood work. This helps to check for deficiencies and determine if taking more vitamins is necessary after surgery.

Obesity Increases the Risk of Iron Deficiency Anemia

Obesity increases the risk of Iron deficiency anemia

Obesity and iron deficiency anemia appear to be unrelated. But according to studies, there is an increased risk of iron deficiency among people with obesity. Researchers(Cepeda-Lopez AC1, Aeberli I, Zimmermann MB., 2011), say that an obese person is likely to get anemia because of:

  • Impaired iron absorption,

Pregnancy After Bariatric Surgery

How will bariatric surgery affect your pregnancy?

Pregnancy after bariatric surgery is an issue that most women grapple with. Though you could diet or change your lifestyle to lose weight before pregnancy, if you are morbidly obese, bariatric surgery is a more viable treatment option.

In fact, studies have shown that bariatric surgery reduces these risks associated with maternal obesity:

  • Miscarriage,

Childhood Obesity

Is Your child Likely to Suffer from Childhood Obesity?

Childhood obesity is becoming a major problem in the United States. Latest data from the CDC shows that 1 in 5 children and young people up to 19 years old in the USA are obese. These overweight children are likely to become overweight adults.

What Diets Go with My Sleeve Gastrectomy in Order to Lose the Most Weight?

How to Lose the Most Weight with The Right Diet After a Sleeve Gastrectomy

By Lisa Deguzman, RD, CDN

Losing weight successfully after a sleeve gastrectomy depends largely on an appropriate diet plan. There are many bariatric programs available now. Each of these programs has its own specific dietary and behavioral guidelines.

What do I do with the extra skin after Sleeve Gastrectomy?

Handling Extra Skin after Sleeve Stomach Surgery

By: Jessica Basso, RN, BSN

Firstly, what is a Sleeve Gastrectomy?

This is a surgical procedure to help aid individuals with weight loss. With the Sleeve Gastrectomy (Sleeve Stomach Weight Loss Surgery) you can expect to lose an average of about 60-70% of your excess weight the first year.*

With that significant amount of weight loss,

Loose Skin from Sleeve Bariatric Surgery Solutions

Can Loose Skin from Sleeve Bariatric Surgery be Handled Without Plastic Surgery? – Loose Skin from Sleeve Bariatric Surgery Solutions

How to Prevent Loose Skin after Sleeve Gastrectomy. It doesn’t have to require surgery.  You can do it on your own.

By Susan K. Manez, MS,RD,CDN

Read how ‘slow and steady’ is a loose skin from Sleeve Bariatric Surgery solution…


Weight loss has a lot of positive “side effects”. 

The 5-Day Pouch Test: Fact and Fiction

By Jessica Basso, RN, BSN

In 2007, Kaye Bailey developed what is called the 5-day Pouch Test. Kaye had gastric bypass surgery, but seven years after her surgery, she started to regain s weight. Her doctor suggested she get back to the basics. Following, her doctors order, the 5-day pouch test was born.

To Snack Or Not To Snack

To Snack Or Not To Snack

By Susan Epstein; MS, RD, CDN,

Snacking. Everyone does it. A handful of pretzels at work. A bag of popcorn while at the movies. Is this really going to slow my weight loss? What about after Bariatric Surgery? Doesn’t it make sense to eat small snacks throughout the day since the stomach is so small?

Meal Planning Tips

Meal Planning Tips

By Susan Epstein, MS, RD, CDN

When it comes to eating well after Weight Loss Surgery, meal planning and preparation play a major role. Our eating schedule varies depending on work our schedules, family commitments, social activities, and travel plans. As long as you stay organized and mindful,

Eating The Rainbow

By Susan Epstein, MS, RD, CDN

To help educate people on the importance of including a variety of fruits and vegetables in their diets, Heath and Wellness professionals use the phrase “Eat The Rainbow”. Let’s examine why it is important to include a variety of colors in your diet.

  1. Red: Fruits and vegetables with the red color contain multiple nutrients and antioxidants.

A Calorie-Conscious Valentine’s Day

By Diana Larson, RN

There are some surprising facts about the number of calories in your favorite Valentine’s Day treats. SparkPeople blogger, Melinda Hershey, compared the calorie, fat, and sugar content in the most popular Valentine’s Day goodies. She concluded that, “keeping these numbers in mind can help you make smarter choices when it comes to choosing the right treats for you and the special people in your life.”

She found that eating five Hershey’s Kisses (112 calories,

How to Get Back on Track After the Holidays

By Susan K. Manez MS, RD, CDN

If visions of sugarplums are dancing through your head and you’re ready to settle in for a long winter’s nap, it may not just be your nostalgia for Christmases past. The cause for your malaise is the overindulgences at the many holiday parties and gatherings clouding your brain.

How Your Weight Affects Your Joints

By Laura DeAndrade, MSN, ANP-BC

Obesity affects all organs of the human body. It does not discriminate. One of the major systems affected in the body is the musculoskeletal system. People of any age, including teenagers, can start to feel the effects of weight on their joints even if they are only ten pounds overweight.

The Importance of Attending Bariatric Support Groups

By Susan Epstein, MS, RD, CDN

People are often hesitant to attend a support group. They may wonder, “Will it be relevant to what I’m going through?” “Will I be put on the spot?”. People attend support groups for various reasons. This article will look at what you can gain from attending a support group.

Obesity – Associated Health Risks

By Jeanne Karson, NP

Obesity can cause severe damage to your body. It is the major cause of diabetes, high blood pressure, sleep apnea as well as some cancers. These diseases can lead to disability, poor quality of life and early death. The following outlines the associated risks:

So, how do we combat obesity?

What to Expect at Your Behavioral Evaluation

By Dr. Kristin Allison

Everyone entering our program at Tri-State will meet with either our staff psychiatrist or social worker at the beginning of your journey. This behavioral evaluation is different than an outside appointment with a mental health professional that may be intended to diagnosis and treat a condition, usually because you are experiencing certain symptoms that concern you.

Fall into Healthy Eating

By Susan Epstein, MS, RD, CDN

The days are getting shorter. The leaves are changing color. Sweaters are coming out of the closet, to hide the definite weight gain the colder months bring. Fall has arrived and it’s the time of year we indulge in festive holiday foods that makes Mr. Sweater our close friend in hiding our new bulge.

What is Metabolic Syndrome?

By Laura DeAndrade, MSN, ANP-BC

Metabolic syndrome is the clinical term for a series of risk factors that can put you at risk for other health conditions like coronary heart disease, stroke and diabetes. When a person meets three out of the following five criteria’s, they are said to have metabolic syndrome.

  1. A large waistline – otherwise known as “abdominal obesity”.

The Mental Health Benefits of Exercise

By Michelle Lossino, LCSW

Besides being an important part of weight loss, there are many mental health benefits of exercise.

  • Reduces stress.
  • Can assist in alleviating anxiety and depression; regulate mood.
  • Releases endorphins – which create feelings of happiness and euphoria.
  • Improves self-confidence and positive self-esteem.

Your “Wow” Moments

By Susan Epstein MS, RD, CDN

Patients often describe one of their favorite added benefits of their weight loss surgery as a “WOW” moment. These are moments when patients realize their lives have changed drastically and it’s an awesome feeling!
At times when the journey is more challenging, these moments are easily forgotten.

The Mental Game of Weight Loss

By JSCepeda

The scale and your feet meet for the trillionth time in the last thirty-five years. Meetings include, but are not limited to the night before a blind date and your favorite dress couldn’t zip. Distressed, but determined to get into the dress, you duct taped the zippered sides together and paired it with a black sequined cardigan,

Maintenance Dietary Guidelines

By Susan Manez, MS, RD, CDN

Now that you have achieved your goal weight, the most difficult part of your journey has begun. When actively losing weight your diet plan is much more structured and restrictive, but when it is time for you to maintain your weight there are a lot more variables.

Cooking for Your Family After Bariatric Surgery

By Susan Epstein MS, RD, CDN

We all know how important sitting down to a family dinner is. With everyone on busy schedules, it’s a time to connect and hear about one another’s day. Often patients are concerned that after Bariatric Surgery, they will not be able to eat dinner with their families.

The Secret First Step for Successful Weight Loss: Getting Organized

By Susan Epstein, MS, RD, CDN

We often hear about the “fundamentals of weight loss”, eating less, exercising more, staying motivated, and getting enough sleep. However, we rarely hear how critical a role “organization” plays in weight reduction. Setting a routine and planning ahead are very important. Often this is the first step in achieving successful weight loss.

Mindfulness-Tips for Mindful Eating

By Diana Nunziato, RN

Mindfulness has been defined in Psychology Today, “as a state of active, open attention on the present” (2016). You are able to observe your thoughts and feelings from a distance, without judging them as being good or bad, when you practice mindfulness. Instead of letting your life pass you by,

Sleep and Appetite

By Michele Lossino, LCSW

It is estimated that people spend almost 25 years of their lives sleeping. Sleep affects all aspects of our lives, from our mood to our job performance. On average adults need 7-8 hours of sleep a night. Many factors can interfere with your ability to get proper sleep. For example,

Natural Versus Added Sugar

By Susan Epstein, MS, RD, CDN

There is a lot of confusion when it comes to defining carbohydrates and sugars. It gets more complicated when you see terms like “natural sugar” versus “added sugar”. What does it all mean?

Carbohydrates are one of the 3 macronutrients which can be used as energy sources (the other 2 are proteins and fat).

Emotional Challenges After Weight Loss Surgery

By Jessica Basso, RN, BSN

Bariatric surgery has become very popular over the years to help individuals weight struggles healthier. With Bariatric surgery, many lifestyle changes need to take place in order for success to be achieved. Not only physically do changes occur but also emotionally, so let’s talk about some of the emotional challenges that may arise with WLS:

  1. Relationship Changes.

Tips to Pre-Plan Meals

By Vincenza Garcia, RD, CDN

If you’re thinking about losing a few pounds, there are a few ingredients you need to ensure your success. First, you should have a sensible eating plan that is in line with your goals. Second, you should structure a reasonable exercise routine that incorporates both aerobic activity and strength training to ensure you receive maximum benefit from your efforts.

Losing Weight Prior to Weight Loss Surgery

By Laura DeAndrade, MSN, ANP-BC

Upon your first visit into our office, you will hear our staff stress the issue of not gaining weight during the pre-surgical process. We encourage weight loss of any degree prior to surgery. Not only is this weight loss beneficial for your overall health, but it can reduce your overall risks during surgery.

Body Image Disturbance After Weight Loss Surgery

By Laura DeAndrade, MSN, ANP-BC

Everyone has different perceptions of what they will look like after weight loss surgery. For most, it’s thinking about the thinnest time of your adult or teenage life. Many people assume that losing weight is the best way to boost an already suffering body image. The truth is many who undergo a massive amount of weight loss,

New Changes to The Nutrition Facts Label

By: Susan Epstein, MS, RD, CDN

Good news! The nutrition facts label is getting a makeover! On May 20, 2016, the FDA (Food and Drug Administration) announced new rules for food labels. The new food labels will be updated, making them easier to read and understand. As a result, consumers will have an easier time making informed food choices.

What Are Your Bowels Telling You?

By: Laura Greaney, MSN, Nutritionist

Discussing your bowel movements with people seem to be a bit taboo. When I ask people if they are having any issues with their bowel movements their responses normally begin with “I don’t want to be gross.” Paying more attention to your stool can greatly help with determining what you need more and less of.

Are You Being Fooled by Food Labels?

By: Laura DeAndrade, ANP-BC

Have you ever wondered exactly what your food labels meant?  Are you being lured into purchasing items that are otherwise not very healthy simply because you fell for a marketing scheme?  Chances are that mostly everyone has picked one food over another because it included the words “all natural” or “multigrain”. 

Eating Healthy at a BBQ

By Susan Epstein, MS, RD, CDN

Summer is finally here! Part of the fun of summer includes lazy afternoons and backyard barbecues with family and friends. So many classic cookout foods including hotdogs, potato salad, and coleslaw, are not the healthiest choices. How can a person stay on track? Here are some tasty tips to help you enjoy the summer without straying from your healthy eating habits:

The Unspoken Side Effects of Weight Loss Surgery

By: Laura Greaney, MSN Nutritionist

Prior to bariatric surgery you should have an in-depth idea of possible side effects and complications of the actual surgery. You will learn about possible slipped bands, erosions, gastric leaks, dehydration, and vomiting. However, what about common side effects people fail to mention. Things that most of you will experience but may not realize if it’s “normal.” Remember,

Dealing With Hunger

By: Susan Epstein, MS, RD, CDN

Statistically, the greatest concern of pre-op bariatric patients is dealing with hunger. “Will I feel hungry after surgery?” “Will I be able to keep hunger pangs at bay?” This article will address these issues and will give you a few suggestions on how to deal if hunger strikes.

Stocking Your Tool Box: Pt. 2

By: Diane Nunziato, RN

We all need a tool box stocked with the right tools to succeed in life as well as before and after weight loss surgery. Just as a mechanic needs the right tools to repair our cars, without the correct tools, we are just set up for failure.
As we mentioned in Stocking Your Tool Box with the Right Tools Part One,

Foods that Fight Inflammation

By: Susan K. Manez, MS, RD, CDN

Many people suffer daily with pain, swelling, weakness, and a vast array of ailments. While some of these conditions are incurable and/or must be treated with medications, many are improved or even resolved with dietary changes. There are many foods that are considered “anti-inflammatory”. What does this mean?

Surrounding Yourself With Support

By: Susan Epstein, MS, RD, CDN

Changing your lifestyle and reaching your weight loss goal takes a lot of hard work! Doing this on your own can be difficult and lonely. A good support system is vital to help you achieve success. The following are some ideas to surround yourself with the support you need.

Obesity and Cardiovascular Disease

By: Laura DeAndrade, ANP-BC

Cardiovascular disease is the number one killer in the United States and studies now show that elevated body mass index (BMI) in overweight and obese people isn’t simply linked to heart failure – it has been proven to cause it.

BMI is a simple measure of weight-for-height used to classify overweight and obesity in adults.

Eating On the Run

By: Susan Epstein, MS, RD, CDN

We all live busy lives. Sometimes our busy lifestyles make having well balanced homemade meals very challenging. We are all looking for fast, easy, tasty foods that will fit into our busy lives. Here are some tips to help you stay healthy in today’s hectic world:

  1. Plan ahead.

Eating and Drinking After Weight Loss Surgery

By: Laura DeAndrade, ANP-BC

Nearly all bariatric programs will have specific recommendations regarding your eating and drinking patterns after surgery. The most consistent recommendations are to:

  • Focus on good, lean proteins
  • Drink a minimum of 64 ounces of no calorie or low calorie fluids daily
  • Take vitamin supplements
  • Avoid drinking with meals

These guidelines were made many years ago and are still in place today.

Why Does My Breath Smell After Bariatric Surgery?

By: Laura Greaney, MSN

Congratulations, you have foul-smelling breath after bariatric surgery! Though this may seem like a trick, having rotten breath after bariatric surgery usually means you are losing excessive weight rapidly. This is a good thing. Many people often report their mouths feel dry or sticky right after surgery, regardless of what they do.

Drinking Alcohol After Bariatric Surgery

By: Jessica Basso; RN, BSN

For individuals that have undergone bariatric surgery specifically the gastric bypass and the sleeve gastrectomy the effects of alcohol can be stronger and faster. You may feel the effects from drinking much sooner than you would prior to having surgery because our bodies change and so will the way that your body metabolizes alcohol.

The Greatest Challenge: Dealing with Head Hunger

By: Susan Epstein, MS, RD, CDN

Statistically, the greatest concern of pre-op bariatric patients is dealing with hunger. “Will I feel hungry after surgery?” “Will I be able to keep hunger pangs at bay?” This article will address these issues and will give you a few suggestions on how to deal if hunger strikes.

Bariatric Surgery & NSAIDS

By: Jessica Basso, RN

Let’s discuss the definition of NSAID’s. NSAID stands for Nonsteroidal Anti-Inflammatory Drugs. There is a broad range of drugs that contain NSAIDS. The most well-known drugs would be Advil, Aleve, Ibuprofen, Motrin, and Aspirin, all of which, fall into this category of medication. The two main uses for NSAIDS are for fever reduction and to help decrease inflammation and/or pain.

Weight Gain and Menopause

By Susan Epstein, MS, RD, CDN

Most women gain weight as they age. Is this inevitable? Is there a connection between menopause and weight gain? Can anything be done to prevent this weight gain?

Statistics show that during a two year period, menopausal women gain between two and ten pounds. Many women notice their clothing fitting more snugly,

What Happens To Our Bodies When We Don’t Consume Enough Protein

By Laura DeAndrade, ANP-BC

Our bodies are always working hard to keep all of the essential body processes working. Optimal nutrition plays an integral role in the efficiency of these processes. Neglecting our diet and particularly our protein intake, will begin to display negative effects. Over time, these negative effects can cause a lot of stress and harm to our bodies.

Mindful Eating

By Jody MacHugh, CBN, FNP-BC, RNFA

Has this ever happened to you?

You see a candy bowl on someone’s desk at work and before you know it, you’ve already eaten 5 pieces? You’ve finished an entire meal and didn’t even recall what it tasted like? You are stressed at work and suddenly find yourself reaching for potato chips to “make yourself feel better?”

Why am I so gassy?

By Laura Greaney, MSN, Nutritionist

Passing gas is a part of normal day life and everyone does it. However, sometimes after bariatric surgery people begin to recognize it more. It may be louder, smellier or more frequent but patients say they notice it more. This often leads to people feeling embarrassed in social settings or increasing anxiety.

The Powerful Benefits of Walking

By Jessica Basso, RN

Walking is a very beneficial form of exercise. It is estimated that 80% of Americans do not get enough exercise. The Surgeon General suggest that Americans need to start walking because it can help reduce and treat chronic illnesses. Walking is considered a moderate form of exercise which helps prevent and reduce the severity of chronic diseases such as high blood pressure and diabetes.

Tips for Meal Preparation

By Vincenza Garcia, RD, CDN, CPT

If you’re thinking about losing a few pounds, there are a few ingredients you need to ensure your success. First, you should have a sensible eating plan that is in line with your goals. Second, you should structure a reasonable exercise routine that incorporates both aerobic activity and strength training to ensure you receive maximum benefit from your efforts.

Reading Food Labels: The Why and The How

By Susan K. Manez MS,RD,CDN


  • Allows you to choose foods and beverages that fit within your eating plan
  • Provides you with information about the nutrition quality of the foods and beverages you are consuming
  • Helps you compare items so you may make the best choices for you and your family


    Below are the steps you need to take to properly read nutrition facts labels:

  1. Serving Size – This is the portion that all nutrients listed on the Nutrition Facts label are based on.

The Power of Protein Powders

By Susan Epstein, MS, RD, CDN

Protein supplements are very important to Bariatric Surgery patients. After surgery, the stomach is so small that it becomes a challenge consuming adequate protein through the foods you eat. As a result, protein shakes are an excellent way to get the protein you need. The problem is that there are literally dozens of protein shakes to choose from.

Mindless or Boredom Eating

By Erin Bradley-Petersen, CSW

Do you often find yourself “picking” or “grazing” throughout the day? Sometimes picking or grazing isn’t even a conscious decision. It usually happens when you’re attention is focused on another activity such as TV, reading, preparing a meal, talking on the phone, working on the computer. Mindless or boredom eating can cause weight gain.

Hiatal Hernias

By Jessica Basso, RN

A hernia occurs when an organ or fatty tissue squeezes through a weak spot in a surrounding muscle or connective tissue. The most common types of hernia are inguinal (inner groin), incisional (resulting from an incision), femoral (outer groin), umbilical (belly button), and hiatal (upper stomach). Ultimately, all hernias are caused by a combination of pressure and an opening or weakness of muscle or fascia;

Ways to Burn 100 Calories

By Diana Nunziato, RN

We burn calories throughout the day with almost every activity we do. Calories can be burned gradually over a period of time or rapidly with intense periods of exercise. The amount of calories burned is proportional to the length and intensity of the activity. According to Erin Whitehead, a Health and Fitness writer for the website,

5 Common Myths of Bariatric Surgery

By Laura DeAndrade, ANP-BC

  1. Myth: I am guaranteed to lose weight after weight loss surgery
  2. Reality: Nothing in life is a guarantee. Chances are that, YES, you will lose weight. But just because you had weight loss surgery does not guarantee you will lose weight. Surgery is designed to help ASSIST with weight loss efforts by controlling hunger and letting you feel full with far less food than you used to eat.

The Multivitamin Patch

By Laura Greaney, MSN Nutritionist

If you have been to the office lately, you may have heard the buzz about a multivitamin patch. It’s a great way to receive all of your vitamins, in a more cost effective way. The multivitamin patch delivers your vitamins in the same way as topical prescription pharmaceuticals.

Calcium and Vitamin D After Bariatric Surgery

By Susan Epstein, MS,RD,CDN

Most people know that calcium is “good for your bones” and protects against Osteoporosis, but how does calcium affect your bones and what role does Vitamin D play? Calcium is very important since it’s basically a “building block” of bone. Calcium plays a role in maintaining bone strength throughout life.

Kick Off the New Year with More Activity

By Dr. Kristin Allison

Many people dread the word exercise. So, to alleviate the dread, lets think of exercise as more movement. Any physical activity is encouraged; such as parking the car further away and taking stairs. Consider household chores, yard work, and errands as ways to keep you moving.

Find ways to increase your daily activity level by standing and incorporating gentle stretching.



By: Jody Machugh, CBN, FNP-BC, RNFA

When considering starting an exercise program, choose an activity that you may enjoy. The best activity is the one that you will actually do, not the one you think you should do!


    Every exercise should begin with a warm-up.

Hair Loss and Bariatric Surgery

By: Laura Greaney MSN Nutritionist

One of the concerns of patients before having bariatric surgery is if they are going to experience hair loss. Unfortunately it is not something that is easily predicted. The safest guess is to assume you may lose a little hair. Your hair has two phases that it goes through,

5 Reasons Why Protein is Good For Weight Loss

5 Reasons Why Protein is Good For Weight Loss

By: Enza garcia, RD, CDN, CPT

With the continued excitement for eating low-carb and Paleo–two diets known for having higher protein intake– the popularity of protein is reigning high. As you undergo your weight loss journey, you might question why protein is so prized.



By: Dr. Kristin Allison

Healthy Eating Trick-or-Treating?

Keeping health in Halloween can be challenging when it has typically been associated with lots of candy. Try seeing Halloween from a new perspective to keep the fun in it without excessive calories and sugar. Start by not buying Halloween candy early even though the stores and ads suggest otherwise.

Vitamins Post Bariatric Surgery

Vitamins Post Bariatric Surgery

By: Jessica Basso, RN

After weight loss surgery one of the things that individuals will have to adapt to is taking vitamins daily. The reason being is that due to the very low restricted calorie diet individuals are on after surgery they will not obtain the nutrients the body requires solely from their diet.

Vitamin B12

Vitamin B12

By: Laura DeAndrade, ANP-BC

Vitamin B12 is an essential vitamin in everyone’s diet. Bariatric surgery enhances the need for this vitamin for a few reasons. Vitamin b12, also known as cyanocobalamin, is a water-soluble B vitamin. B vitamins help support adrenal function, help maintain a healthy nervous system, and are necessary for key metabolic processes.

Tips for Dining Out

Tips for Dining Out

By: Diana Nunziato, RN, BSN

Dining out used to be an event reserved for special occasions. In today’s society, now dining out has become part of our everyday routine. With busier and more hectic schedule, we need to eat out or eat on the run. Some individuals eat out several times a week or even once a day.

Stomach Ulcers and Bariatric Surgery

Stomach Ulcers and Bariatric Surgery

By: Laura Greaney, MSN

Stomach ulcers deliver a burning sensation in your stomach that is quite painful. There are many factors that can cause a stomach ulcer, and bariatric patients should take extra precaution. Specifically bariatric bypass and sleeve patients. A stomach ulcer is when you have open sores along your stomach lining.

Purpose of Vitamin and Mineral Supplements

Purpose of Vitamin and Mineral Supplements

By Susan K. Manez MS,RD,CDN

Both before and after surgery you are advised to begin taking multiple vitamin and mineral supplements, but you may be wondering why. There are many vital nutrients that can be lacking in your diet when you are trying to lose weight.