3 Easy and Healthy Meals for the Weekend

It has been a long week! The saying “Thank God It’s Friday” should be paired with nothing less than a filling and colorful salad or prosciutto-wrapped shrimp with a side of arugula. These are only a few of the several recipes we have come across and liked, but here are some that we wanted to highlight!

*Exact portions or ingredients will vary with each individual. Readers should only follow the exact listings of these recipes if ingredients are approved by one’s physician or nutritionist. Feel free to comment or contact Blossom Bariatrics for alternatives!

Orange and Avocado Salad

Ingredients Include:

·         Mixed salad greens

·         Orange segments

·         Sliced avocado

·         Sliced red onion

·         Cilantro-lime vinaigrette

·         Walnuts (optional)

All that is needed to prepare this appetizing salad is tossing the ingredients together. Delish sets you up for the smooth taste of avocado next to the tangy presence of orange segments, creating diverse flavors for your pallet. Missing the presence of meat? We have identified another salad recipe that possesses similar elements but produces a different spice.

Shrimp and Cobb Salad

Ingredients Include:

·         Bacon

·         Shrimp

·         Paprika

·         Black pepper and salt

·         Lemon Juice

·         Olive Oil

·         Dijon mustard

·         Cherry Tomatoes

·         Carrots

·         Corn

·         Avocado

Cooking Light offers an easy way to incorporate several small ingredients in a dynamic dish. Cook the bacon in one skillet while also cooking the shrimp, pepper and paprika in another skillet until finished. While the meat is getting prepared, mix the salt, lemon juice, oil and mustard in a bowl and toss the lettuce in last for coating. Mix the cooked bits of meat, covered lettuce, tomatoes, carrots, corn and avocado together to finish and enjoy the well-crafted masterpiece. If there are left-over shrimp or another party wants a different dish, the prosciutto-wrapped shrimp is a great example of a healthy hearty meal that is fairly easy to prepare, low in calories and fully satisfactory.

Prosciutto-Wrapped Shrimp w/ Arugula

Ingredients include:

·         Olive oil

·         Lemon juice

·         Clove garlic

·         Salt and ground pepper

·         Baby arugula

·         Jumbo shrimp

·         Slices of prosciutto

Eating Well instructs to throw the oil, lemon juice, garlic, salt and pepper in a large bowl and use as coating for the baby arugula. Peel the shrimp, wrap each one with one strip of prosciutto and cook with butter in a skillet until the sight and scent is pleasing! Pair the cooked shrimp and coated baby arugula with some small pieces of bread and you have a holistic, healthy and tasty meal.

All three of these dinner options are wonderful choices, representing a well-deserved award welcoming you into the weekend. 

Sources:

http://www.orchidislandjuice.com/our-passions/orange-avocado-salad/

http://www.eatingwell.com/recipes/prosciutto_shrimp.html

http://www.cookinglight.com/food/quick-healthy/20-minute-salad-recipes-00400000044717/page9.html

http://www.delish.com/recipefinder/orange-avocado-salad-recipe

Eating Organic vs. Conventional Foods

Eating organic has become an immensely popular habit for many families across the United States over the past decade. We see it in stores, on T.V., and hear that it is better for us. What exactly are the benefits of eating organic foods, though? Do we really know?

Before we get into all of that though, it’s important to know some of the difference between conventional and organic farming.

Some evidence has come from scientific research that organic fruits and vegetables are more nutritious than their non organic counterparts. According to these studies, some of the health benefits to eating organic foods are:

• Dramatically reduced pesticide levels in children’s bodies.
• Contains higher total antioxidants and beneficial phytonutrients (polyphenols and flavonoids)
• Organic milk and meat are high in omega-3 fatty acids and conjugate linoleic acid, which can help lower bad cholesterol and increase good cholesterol.

There are other benefits to eating organic aside from being good for your body:

• It’s good for farmers. Farmers often get sick from being in constant contact with toxic pesticides, herbicides, and chemical fertilizers. Eating organic also support small, local farmers.
• It’s good for animals. Organic practices ensure livestock are not given antibiotics or artificial growth hormones, and are kept strong and healthy through good nutrition and humane living conditions.
• It’s good for the environment. Chemicals that are used in conventional farming contaminate the soil, rivers, drinking water and air. Also organic produce comes from closer areas, which reduces the distance that carriers have to travel and leaves a lighter carbon footprint.

So how do you know that what you are buying at your grocery store is organic? If something is labeled 100 percent organic, then the product must be either completely organic or made of all organic ingredients. If a product is labeled organic or has the label below, then the product must be at least 95 percent organic.

There is still much research being done on the nutritional value of eating organic compared to conventionally grown products, not to mention that organically grown products are pricey right now. To keep costs low and still live a healthy lifestyle, keep these tips in mind:

• Select a variety of foods from a variety of sources.
• Buy fruits and vegetables in season when possible.
• Read food labels carefully.
• Wash and scrub fresh fruits and vegetables thoroughly under running water.

Happy eating!


Sources:

http://www.mayoclinic.com/health/organic-food/NU00255

http://www.stonyfield.com/healthy-people/health-tips-advice/why-eat-organic

A Healthy Lunch is a Happy Lunch

This week’s post is all about healthy, calorie conscious lunch options! These low-calorie, flavorful options are sure to satisfy your hunger and leave you feeling full throughout the day. The recipes are quick and easy too!

Burritos are always tasty, but not always low in fat and calories. The Spicy Bean and Guacamole Burrito is a good way to get you burrito fix and not ruin your diet! Add some grapes on the side for a sweet healthy dessert.

Ingredients: ½ cup canned low-fat refried beans

¼ cup salsa

3 tablespoons prepared guacamole

1 cup shredded romaine lettuce

2 small whole grain tortillas

1 cup red grapes

This easy recipe is a healthy twist on a classic favorite with the Grilled Cheese with Turkey and Tomato sandwich.

Ingredients: 2 slices whole-grain bread

1 slice cheddar cheese

2 ounces sliced turkey

1 slice tomato

cooking spray

½ cup pea pods

2 tablespoons low fat ranch dressing

The Pizza Burger is a great way to spice up your vegetarian burger!

Ingredients: 1 vegetarian burger

1 whole-grain hamburger bun

2 tablespoons canned pizza sauce

1 slice part-skim mozzarella cheese

2 tablespoons chopped fresh basil

1 small apple

Chili and Chips is a great lunch option! It’s tasty and filling! It’s also a good source of protein!

Ingredients: 1 cup canned turkey or vegetarian chili

1 ½ cups frozen broccoli

3 tablespoons shredded cheddar cheese

¼ cup crushed corn chips

All of these meal options are healthy and under 400 calories! They will fill you up and help you on your dieting journey!

Sources: http://www.fitnessmagazine.com/weight-loss/plans/diets/the-lose-10-pounds-in-30-days-diet-healthy-lunches-under-400-calories/

The Most Important Meal of the Day!

Waking up is not easy for many people. Some of us hit snooze once, twice, maybe even three or four times, and wait until it becomes a mad dash to get out of the house and head to work as quick as possible or else be very, very late. So who has time for breakfast? There’ll be time to eat later, right?

Wrong! There is a reason why everyone calls it “the most important meal of the day”. Eating breakfast helps a person start their day with energy, but is also linked to many health benefits such as weight control and improved performance.

It is not just ANY breakfast that helps put you the right track, but a HEALTHY breakfast. Studies also show that people who start their day with a healthy breakfast, are more likely to eat healthy through the rest of the day.

But what is a healthy breakfast? Not to worry, we have some examples here for you!

Strawberry Parfait - On the go? Parfaits are easy to make and light in calories! Choose your favorite non-fat or Greek yogurt, and some low fat granola and strawberries (or your favorite fruit). This is a great option for people with a bit of a sweet tooth ;)

Eggs - Eggs are a great way to start off your day because the protein will help you stay full for longer. This smoked salmon, asparagus, and goat cheese omelette  is full of healthy fats and packed with protein, and is easy to make.

Smoothie - Smoothies, like parfaits, are also great for people in a hurry. Blend a banana, a few strawberries, and a handful of blueberries together. Add some nonfat milk and some peanut butter! This smoothie will have the protein and fiber that will keep you full and energized until lunch time.

So no matter how rushed you are in the morning, make sure to take some time to eat! Try some of the recipes above, let us know what you think, and tell us your favorite healthy breakfast recipes!

Sources:

http://www.everydayhealth.com/health-report/healthy-breakfast/importance-of-eating-breakfast.aspx

http://www.webmd.com/diet/features/many-benefits-breakfast

http://www.womenshealthmag.com/nutrition/healthy-breakfast

A Beginner's Guide to Bariatric Surgery (Part One)

Now that we have a new and improved website, it seems like a perfect time to talk about the different bariatric procedures that we offer at Blossom Bariatrics. We specialize in 5 different restrictive bariatric surgeries, and we take careful consideration in matching each patient to the procedure that is best suited for them. Here is an easy break down of  3 of the 5 different procedures that we offer here at Blossom:

 

1. Gastric Sleeve - Also known as sleeve gastrectomy or vertical sleeve gastrectomy, it permanently reduces the size of the stomach by about 80 percent. The larger curvature of the stomach is removed and only a long tube (or “sleeve”) is left as the new stomach.

 

2. Gastric Banding - The Adjustable Gastric Banding procedure is purely restrictive and done by placing a band around the top portion of the stomach. This divides the stomach into one smaller and one larger portion. The procedure makes patients feel full faster, and the band can also be adjusted if the rate of weight loss is not acceptable.

 

3. Gastric Plication - This relatively new procedure does not require stapling or cutting the stomach and reduces the stomach volume by up to 70 percent. Dr. Umbach folds the stomach wall inward and sutures it into place using small, thin instruments. This procedure is reversible, since none of the stomach is removed from the body, but no long-term data currently exists. The American Society for Metabolic and Bariatric Surgery is currently investigating the safety and efficacy of gastric plication.

Next time around, we will talk about the more well known Gastric Bypass surgery and Gastric Revision surgery. If you would like more information on any of the procedures listed above, please go to our website: www.blossombariatrics.com Feel free to call our office or set up a consultation to talk to one of our experts and find out if bariatric surgery is right for you.

Our Favorite Tasty Healthy Recipes this Week!

This week's Blossom Blogpost is all about delicious food that is healthy! We looked around the internet for great healthy recipes. Here are a few that we LOVED:

Waffle PBJ-Wich:

This quick "sandwich" will be a great way to start your day! The fiber and protein in the peanut butter will leave you feeling full for longer.

Directions:

• Prepare 1 whole-grain toaster waffle and slice in half.

• Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

Grapefruite Sorbet:

We thought this would be a perfect low calorie summer treat now that the weather is getting warmer! Use your

Directions:

• Note: Requires ice cream maker and 5 1/2 cups of freshly squeezed grapefruit juice (about 6 large grapefruits)
• Combine 1 cup of grapefruit juice and 1 1/2 cups granulated sugar in a saucepan over medium heat.
• Whisk until sugar dissolves, cooking for about 5-6 minutes.
• Remove from heat and pour in a large bowl, mixing it with the remaining grapefruit juice. Refrigerate for 25 minutes, or until chilled.
• Once chilled, pour the mixture in your ice cream and churn according to the directions.
• After churning, pour in a container and freeze for 6-8 hours until frozen.
  
  
  
  
  
  
  
  

Fruit and Yogurt Parfait:

Parfaits are an easy, healthy and tasty snack for the morning, afternoon or for dessert! It's so easy that you don't even need a recipe. Just put your favorite non-fat yogurt in a cup then top it with your favorite seasonal fruit with some low-fat granola. Delicious and nutricious!

Sunny Summer "Fruit" Salad with Sunny Citrus Dressing:

Who doesn't like a nice big salad? We looked at a bunch of different sandwiches and decided on this one because of the brivant colors from the fruits in it!

Directions:

Makes one big bowl - serves four salad lovers

• Leafy Green Base:
• 5 cups baby romaine
• Fruit Mixture:
• 1 pint fresh raspberries
• 1 avocado, diced
• 1 1/2 cups fresh chopped pineapple
• 1 cup fennel bulb, thinly sliced
• 1 cup chopped radicchio
• 2-3 Tbsp sunflower seeds
• 2 Tbsp capers (optional)
• Sunny Citrus Dressing:
• 1/2 cup fresh squeezed OJ
• 2 Tbsp lemon juice
• 1/4 tsp coriander
• 1/4 tsp pepper
• 4 Tbsp olive oil
• To finish:
• Prep Fruit Mixture - Mix Dressing - Toss dressing with Fruit Mixture - pour fruit mixture over top salad base - serve!
  
  
  Many summer fruits are coming into season, so these recipes will be perfect to try!
  Let us know in the comments which ones you test out and how you like them.
  
  
  
  
  Sources:
  http://www.howsweeteats.com/2013/02/grapefruit-sorbet/
  http://kblog.lunchboxbunch.com/2011/05/dole-salad-summit-inspired-recipe-and.html