Healthy Weight Management & Bariatric Surgery

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!

09/06/2026

We are so sorry for the sudden drop-off during Thursday evening's support group video—our internet connection completely cut out on us! Thank you so much for your patience and understanding with the technical glitch.
If you’d like a copy of the PowerPoint presentation from that night, just send a quick message to your provider through MyLGHealth and they’ll be happy to share it with you. ☺️

09/03/2026

09/03/2026

Friendly reminder! 📣 Our Bariatric Support Group is happening TONIGHT at 5:30 PM!

Get ready to learn—and indulge! 🤗 We’ll be sharing and enjoying some delicious seasonal treats with a healthier, guilt-free twist. 🍎🥧 Who says you can't satisfy your sweet tooth while staying on track with your goals? 💪🏻

Whether you’re post-op, pre-op, or anywhere in between, we can't wait to connect, share some laughs, and taste-test together. Looking forward to seeing everyone tonight! 🎉💙

09/01/2026

Get ready to indulge your seasonal cravings without derailing your goals! Our Bariatric Support Group meets in just 2 DAYS! 🍁🍁

📅 When: This Thursday at 5:30 PM
📍 Where: Right here in our department

Join us for an exciting, flavor-packed session with our very own Nurse Practitioner! Melinda will be:

✨ Serving Up Delicious Sweets: Taste-test healthier twists on classic fall-infused desserts that satisfy your sweet tooth guilt-free.
☕ Mastering Your Morning Brew: Learn expert tips on how to order or make your favorite autumn coffee drinks (hello, pumpkin spice!) without all the added sugar and calories.

Whether you are pre-op, post-op, or looking to reconnect with the community, come hungry for great ideas, delicious samples, and wonderful conversation.

Bring your questions and your fall spirit—we can't wait to see you there! 🎃

08/30/2026

It’s 👩🏻‍🍳
I can’t believe September is upon us! 🍁🍁
As Labor Day weekend approaches, it’s easy to feel like routine goes out the window—but staying on track with your goals doesn't mean skipping out on holiday flavor! 🤩 Beat the end-of-summer scramble with a prep-ahead recipe that brings all the backyard BBQ energy straight into your weekly lunch container. 🍔🧺 These turkey burger bowls combine juicy, herb-seasoned patties with roasted potato wedges, fresh greens, and a scoop of creamy hummus. 👌🏻They hold up amazingly all week and let you celebrate the unofficial end of summer without sacrificing your health goals! I hope you enjoy! 🍽️

🔥Recipe: Juicy Spinach & Feta Turkey Burger Bowls

🛒 Ingredients:
Yield: 4 burgers | Total Time: ~30 mins

- Turkey Patties: 1.25 lbs 93% lean ground turkey, 1/4 cup crumbled feta, 1 cup chopped baby spinach, 1 tsp garlic powder, 1 tsp dried oregano, salt & black pepper to taste.
- Base & Sides: 4 cups mixed greens or chopped romaine, 2 medium sweet potatoes or russet potatoes (cut into wedges and roasted), 1 cup cherry tomatoes (halved), 1 English cucumber (diced).
- Topping: 1/2 cup store-bought hummus or tzatziki.

🗒️Instructions:

1. Mix & Shape: In a medium bowl, gently combine ground turkey, spinach, feta, and spices. Form into 4 equal-sized patties.
2. Cook: Grill or pan-sear over medium-high heat for 5–6 minutes per side until the internal temperature reaches 165°F.
3. Assemble: Divide greens, roasted potato wedges, tomatoes, cucumber, and a burger patty evenly into 4 meal prep containers. Add a 2 tbsp scoop of hummus or tzatziki on the side.

✨ Nutrition Facts (per serving- makes 4 total servings):

- Protein: ~40g
- Carbs: ~30g
- Fat: ~15g
- Calories: ~400

08/23/2026

It’s 👩🏻‍🍳
There’s something magical about a rainy summer day ✨☔️-the rhythmic tap of raindrops against the window, the perfect excuse to slow down, and the ultimate opportunity to hit reset in the kitchen. ⏲️Instead of letting a rainy day stall your momentum, use it to fuel your week with a vibrant, high-protein meal prep that delivers pure comfort without the winter weight. 💪🏻This dish swaps out heavy, sluggish cream chowders for a velvety cauliflower base, packed with tender, flaky salmon and bursts of sweet, seasonal summer corn. 🥣🥣 It is the ultimate balance of cozy rainy-day warmth and light, seasonal energy that will make your future self thank you with every single bite. 🥰

🍴Recipe: Creamy Summer Salmon & Corn Chowder

🛒 Ingredients:
Yield: 4 Servings | Prep Time: 15 mins | Cook Time: 25 mins

- 1lb of skinless salmon fillet, cut into bite-sized cubes
- 1 head cauliflower, chopped into florets (or 16 oz frozen cauliflower rice)
- 2 cups low-sodium chicken or bone broth (bone broth adds extra protein)
- 1/2 cup unsweetened almond milk or skim milk
- 1/2 cup fresh sweet corn kernels (cut off the cob, or frozen)
- 1/2 cup diced zucchini or yellow summer squash
- 1/4 cup light cream cheese or Greek yogurt (for rich texture without heavy cream)
- 1 tbsp olive oil or butter
- 1 clove garlic, minced
- 1/2 tsp smoked paprika
- Salt, fresh black pepper, and chopped fresh dill or chives to taste

🗒️Instructions:

1. Build the Chowder Base: In a large pot, heat the olive oil over medium heat. Add the minced garlic and cauliflower florets. Sauté for 3 minutes until fragrant. Pour in the broth and milk. Cover and simmer for 10–12 minutes until the cauliflower is completely fork-tender.
2. Blend for Creaminess: Remove from heat. Use an immersion blender (or transfer carefully to a blender) to puree the cauliflower and broth until completely smooth and velvety. Stir in the light cream cheese or yogurt until fully melted and combined.
3. Simmer Veggies & Salmon: Return the pot to low heat. Fold in the sweet corn, diced zucchini, smoked paprika, and cubed salmon. Simmer gently for 5–7 minutes until the veggies are tender-crisp and the salmon is cooked through (flaking easily with a fork). Avoid boiling so the fish stays tender.
4. Portion & Prep: Season with salt, pepper, and fresh dill. Divide evenly into 4 airtight, heat-safe glass meal prep containers. Allow to cool before sealing and refrigerating.

✨ Nutrition Facts (per serving- makes 4 total servings, about 1 cup each serving):

- Protein: ~30g
- Carbs: ~10g
- Fat: ~10g
- Calories: ~270

08/17/2026

It’s 👩🏻‍🍳
As summer wraps up and back-to-school season kicks into full gear, weeknight schedules get packed fast. 🚌📚✏️Between sports practice, homework routines, and late meetings, having a batch of high-protein meals ready to grab from the fridge is a complete lifesaver.🛟🛟🛟
This Sheet-Pan Lemon Herb Chicken & Roasted Harvest Vegetable Bowl requires minimal active prep, uses just two sheet pans, and sets you up with four balanced, power-packed lunches or quick dinners.💪🏻👏🏻🙌🏻 We hope you enjoy!

🛒 Ingredients:
Yield: 4 Servings | Prep Time: 15 mins | Cook Time: 25 mins

For the Main Sheet Pan
- 2 lbs boneless, skinless chicken breasts, cut into bite-sized cubes
- 3 cups broccoli florets
- 2 medium zucchini, diced
- 2 large carrots or sweet potatoes, peeled and diced
- 2 tbsp olive oil
- 1 tbsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1 tsp sea salt
- 1/2 tsp cracked black pepper

For the Base & Finishing Touches
- 2 cups cooked quinoa (cooked in low-sodium chicken or vegetable broth for extra flavor)
- 1/2 cup lemon-herb vinaigrette (store-bought or homemade)
- Optional: Lemon wedges, fresh parsley, or a sprinkle of crumbled feta

🗒️Instructions:
1. Preheat your oven to 400°F. Line two large rimmed baking sheets with parchment paper for easy cleanup.
2. In a large bowl, toss the diced chicken, broccoli, zucchini, and carrots with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper until evenly coated. Spread the chicken and veggies across the two sheet pans in a single layer (don't overcrowd the pans so the veggies roast instead of steam).
3. Roast for ~25 minutes, tossing halfway through, until the chicken reaches an internal temperature of 165°F and the vegetables are tender with lightly browned edges.
4. Divide the 2 cups of cooked quinoa evenly among 4 meal prep containers (1/2 cup per bowl). Top each with 1/4 of the roasted chicken and vegetable mixture.
5. Drizzle 2 tablespoons of dressing over each bowl (or store dressing in separate small containers if preferred cold). Seal and refrigerate for up to 4–5 days. Enjoy chilled or microwave for 90 seconds!

✅ Why you’ll LOVE this prep:
- Hands-Off Cooking: Everything roasts at once while you get evening routines sorted.
- Holds Up All Week: Sturdy quinoa and roasted veggies won't get soggy by day four.
- Packed with Fuel: Delivers 40g of protein per portion to keep energy steady through long afternoons.

✨ Nutrition Facts (per serving- makes 4 total servings):
- Protein: ~40g
- Carbs: ~35g
- Fat: ~15g
- Calories: ~450 kcal

08/12/2026

Here is a new, inspiring patient story from our Penn Medicine bariatric program in Princeton!

After struggling with her weight and worsening health issues throug...