Dietitian's Corner

Dietitian's Corner provides science based nutritional information along with meal plans, recipes & cooking videos that have been developed in collaboration with local chefs & dietitians to aid in achieving nutritional goals.

This section will constantly be updated with food & nutrition related material.

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"Lose Weight Before the Holidays Hit"

For the entire month of October Bariatric Boxes meal specials:

$7.50 per meal when ordering 10+ Bariatric Boxes with promo code "10Bari"

$7.00 per meal when ordering 15+ Bariatric Boxes with promo code "15Bari"

***Does not include Beckett Boxes, Family Size, Bulk, Extras, or Desserts***


How Does It Work?

You select any 10+ Bariatric Boxes that you would like for the following week. Enter in coinciding promo code at check out. Then select how you would like to receive your order, home delivery or Heritage pick up.

Receive order & follow meal plan of your choice.


And that’s it! Pretty simple. There is no upfront cost and no cancellation fees or whatever. You can still get the discount even if you only order for one week.  


Nutrition Recommendations: (Explanation follows)

  1. Eat within the first 90 minutes of waking up

  2. Consume more then 64 ounces of diet/zero calorie beverages daily (less then 10 calories per serving/ Bariatric post-op NO CARBONATION!!!)

  3. Consume 3 meals per day

  4. Exercise if you want to.


  • Bariatric Post-ops-  Must be at least 8 weeks removed from Bariatric surgery, as well as take your vitamins/minerals supplements as recommended by your Bariatric team.

  • Diabetics- Talk to your Endocrinologist and/or primary care physician, tell them about us! They may want to change your medications so you don’t pass out from running low!

  • Any other medical condition- Talk to your doctor if you have blood pressure, kidney, heart, etc issues.  Medications can be prescribed based off individuals weights. Drastic weight loss can alter the medications effectiveness and cause serious harm and/or death. You will most certainly lose weight when you’re dead, but i’d rather not have that on my conscience so please talk to your docs before ordering, unfortunately I don’t have access to everyone’s labs and past medical history, that would be cool though.    

Why The Recommendations?: 

Eat within the first 90 minutes of waking up- Breakfast. The word breakfast literally means to break the fast. When you're sleeping you're fasting so when you wake up you want to break the fast and get your metabolism started. It doesn’t matter if you work nights or days, wake up at 4am or 5pm. You should eat something within the first hour and a half to get your metabolism started every day. 

  1. Most people skip, the old myself included. (we’ll talk about it on the blog). People that skip breakfast often go all day without eating until late in the afternoon, than they binge on a much larger calorie dense meal (old me as well) or snack throughout the day.

  2. Most people notice an increase in appetite mid-morning after eating something for breakfast, they become hungrier sooner in the day than they had before eating breakfast every day. They might eat at 7am and feel hungry again at about 10am, compared to not eating breakfast and having no appetite until 2:00pm. This is a good sign, means your metabolism is working.

  3. It doesn’t matter what you have within the first 90 minutes. That’s a lie, it does. You want to have something with substance, coffee doesn’t count.  You don’t want to have a large calorie breakfast, despite what they said in the 1920’s or whatever.Try to keep it light, especially if you don’t like mornings. Don’t waste your calorie budget first thing in the morning. Unless you’re hungover, then it’s whatever.  You probably didn’t care about counting calories the night before. Lol. Anyway, I don’t have the stomach for something as soon as I wake up other then coffee, but I know I need something so I grab a 90 calorie Quaker granola bar. You can either have a bariatric box for breakfast or anything that's less than 200 calories.

  4. You can also switch it up, treat breakfast like a mid morning snack and your mid morning snack like breakfast. You can have a snack for breakfast and then have breakfast for when you get hungry again before lunch. It’s the same thing. You’re only worried about the total calories of everyday/every week, which i’ll explain why that is. But it’s up to you! Either way, you have to have something!

 Consume over 64 ounces of diet/zero calorie beverages daily- Hydration is a huge component to weight loss and the fluids that you choose to maintain hydration better be diet/zero calorie (less than 10 calories PER SERVING). You don’t want to consume juice, soda, beer, liquor, wine, naked drinks, sweetened teas, Gatorade, flavored coffees, milkshakes, melted butter, etc. You’re just drinking calories for no reason. Each one of those drinks listed is about 150-700 calories per drink. Look it up, it’s crazy. I had a patient consume, no lie, 24 cans of soda a day.  He was consuming over 3,500 calories everyday in just soda. Then he was eating. He weighed about 570 lbs when we first met. He gave up soda for a month and lost 50 lbs. True story! He had surgery and last I heard he was doing really well. Hope he kicked that soda habit though.

  1. Speaking of carbonation! Bariatric patients should never have: club soda, soda, diet soda, ginger ale, sparkling wine, champagne, beer, spritzers, anything that bubbles, fizzes, or goes tssst when you twist the cap off. Why? Because carbonation causes pressure to build in the stomach and stretches the stomach, creating more room to fill with food causing additional unnecessary calories leading to weight gain because of the increase in stomach volume. Think about it, when we eat and drink carbonated beverages at the same time, eventually we feel full.  Then we burp and release the pressure, but the stomach stretched, so we now have more room for more food that we happily scarf down. Our stomach is basically a water balloon, but instead of water we have hot chicken broth. If you make a soda water balloon, tie it up and shake it up, what happens? It expands. Stomach, same thing. Make sense? Good. Bariatric patients can stretch their stomach to the point where it’s like they never had surgery. Imagine going through all of those tests and appointments and dietitian visits to just gain it all back in 5 years? Heartbreaking. Also, you chose the wrong bariatric program.

  2. Don’t eat and drink together. Alright this is a toughy. Why is this important? Because the liquids can help breakdown the food faster decreasing the amount of time you have a feeling of satiety/fullness. Which can lead to you consuming more foods/calories and causing weight gain. Additionally, bariatric patients have to wait 30 minutes before eating and 45 minutes after eating before then can drink anything. If they do eat and drink together it can cause pain, discomfort, and an inability to meet their protein goals due to less portions consumed at meals due to feeling full off of liquids, maybe. That’s a broad statement, they could still hit their protein goals by planning their days and be fine, but it does make it more difficult. Do bariatric patients stick to it? Not most of the ones that came to me a few months/years after they had surgery.  However, they saw me because they’re off track and/or gained weight. So…. I dunno.

  3. Hydration is also important for your appetite. You have a nerve called the Vagal or Vagus nerve that goes from your brain down your body. One of its functions is to monitor appetite, however it can’t differentiate between hunger and dehydration or thirst. So most people are dehydrated to begin with. These people, myself included, will feel like they need “just a taste” of something salty or something sweet towards the end of their day. They might want that or they might actually just be thirsty.  An easy way to tell if you’re hydrated is to monitor your pee color. If it’s dark, yellow, cloudy, stinky, orange, or anything other then clear, you’re probably dehydrated. Especially if you’re a big coffee or alcohol drinker. If you consume a lot of caffeine or alcohol you will first pee clear but eventually pee dark yellow. This is because caffeine and alcohol are diuretics and pull fluids from you. So make sure your pee is as close to clear or light yellow as possible, unless you’re taking vitamins, then you can expect neon yellow due to the B vitamins your body is excreting.

Consume 3 meals per day- Try to eat 3 meals per day, it will help with your appetite and your level of satiety/fullness throughout the day. It will also help keep you on a regiment if you know you have to consume 3 meals per day.  Don’t wait until you’re starving to eat. This typically causes binge eating of poorly choices foods that have been purchased from somewhere as convenient as possible so you don’t risk getting all hangry on the next person that says hello.

  1. Bariatric patients, this also helps you stay on track in meeting your protein goals. Protein is needed for bariatric patients for multiple reasons.  As the body is going through rapid weight loss the body is searching for energy from any source it can get it. It’s breaking down fat, using up carbohydrates in blood sugars and from the liver, and it’s also breaking down muscle tissue.  So you have to eat the protein so the body utilizes that first before going to the muscle. This is important for anyone going through rapid weight loss.

  2. Hair loss is also common due to lack of protein.  Protein is fundamental to hair growth and durability. Yes, multivitamins, biotin, etc can help.  But that’s more of a polisher and will make the hair shinier and stronger. Without protein biotin ain’t shining shit. All bariatric patients that don’t consistently meet their protein goals have shed hair heavily or go bald.  I’ve seen it in person and have had patient’s text me pics. I just posted it on Instagram a few weeks ago. I worked with her for months AND I TOLD HER EXACTLY WHAT WOULD HAPPEN! People don’t listen, or I can’t teach. I don’t know. But she’s fine now, she owns a wig store and is crazy rich, probably.












Exercise if you want to- I’m iffy about people exercising if they’re only consuming Bariatric Boxes. The reason for that is i’m only providing 1000 calories a day with 3 meals, which is fine.  I have your protein and carbs all measured out and you can live off 1000 calories a day until you get to your goal weight then re-adjust. But say you exercise and burn 500-900 calories and you only consume 1000 calories, then your living off of 100-500 calories a day.  That’s not good, and it can actually cause a stall in weight loss, as well as you feeling like shit and collapsing and blaming me for your misery.

  1. There’s different types of exercise, you could go to kickboxing, karate class, pick up basketball, gym, treadmill, or even walking for 10 minutes 3 times a day.  The more intense the workout the more calories burned and the more calories you will be allowed to consume on top of the 3 Bariatric Boxes per day. If you workout just let me know and we’ll talk about 1 on 1! If you pass out because we didn’t talk, that’s on you!  

  2. It’s not necessary during this month. I’m expecting people to stay as close to 1000 calories a day per day for the entire month. When you read about how calories are the only thing that control weight, you’ll get a better understanding. If not, ask me! I’ve asked all 4 of my “free meal experiment” peeps not to exercise, so we can highlight how someone in a coma can lose weight or you can lose weight without exercise. However, exercise is a beautiful thing and everyone should get at least 30 minutes daily.

Snack if needed- You are going to go through stages of hunger and temptation, it’s normal. So I am providing a list of low calorie snacks and high protein snacks to help you get through your day.  Your goal is to stick as close to 1000 calories as possible, don’t blow it on snacks. The meals already get you there. Increase your fluids, make sure you’re not just thirsty. Load up on sugar free popsicles, water ice, jell-o, broth, and whatever else is less than 20 calories per serving.


What the hell is a Calorie?

By definition a calorie is a a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body (Merriam-Webster). Or a calorie is a source of energy derived from food/beverage that provides the body with the needed macronutrients of fats, carbohydrates, & proteins to sustain life (Josh).


Why are they important?  

Calories are the bodies only energy source, much like gas to a car or batteries to a remote control. Difference being, a car won’t balloon up to a Mack Truck when its fed too much gasoline. Calories are what fuels us throughout the day, keeps our heart pumping, lungs breathing, bowels moving, all the good stuff. Everyone has their own individual amount of calories that they need each day. Everyone weighs different and is different, additionally, they may also have medical conditions that require specific caloric and macronutrient needs.


Calories main thing is weight. CALORIES ARE THE ONLY THING THAT CONTROL WEIGHT.  What is fat? What is excess fat? Fat is literally excess calories. Our bodies are amazing at adapting, especially in survival situations. We weren’t always an obese population, there was a time where we wore Mammoth kilts and Saber tooth hoodies. We’ve come a long way. Our bodies utilize everything that we consume either immediately or stored for later. Incase we ever get lost in the woods, we can survive for a while off our fat stores.  Ever watch Naked & Afraid? They always gain weight on purpose. How do they do that? Eat more calories. Then they don’t eat anything, so no calories coming in, body starts breaking down fat & muscle to convert into energy, and burns through stored calories. Then on the last day they always look hairy, diry, emaciated, and you just want to throw a nickel at ‘em. It’s a great show. It’s a great example of how calories control weight and is our energy source.  


Where do we get out calories from?

Calories come from three places, they’re called Macronutrients. They are Protein, Fat, & Carbohydrates. Each one of them is necessary in our diets and each one of them contain calories. Protein and Carbohydrates containing about 4 calories per gram and Fat coming in at a whopping 9 calories per gram.  Which is why I don’t understand Keto, Atkins, or any other low carb fad diet. How does it make sense to tell people to live off of a diet where you eat little to no carbs (which are vital to life), eat more protein (Ok, but you never say how much is too much to blow out a kidney) & increase fat, (Which causes serious health risks & contains MORE than double the amount of calories as protein and carbohydrates. Hell you can 1 gm of each and still be less then 1 gm of fat.) And it’s not sustainable, who the hell is never going to have a carb again? And for what?  For weight loss? That doesn’t even make sense because calories control weight. Not bread. Not pasta. Not rice. Not bacon. Not Butter. Not whatever. Weight is controlled by calories. If you want to gain weight consume more calories, lose weight consume less calories, maintain weight average the same amount of calories consistently. That’s how it works. AND I’ve never once in the 10 years I’ve been a dietitian ever seen a recommendation, had a doctor recommend, or personally recommend a Keto, Slimfast, Atkins, Paleo, Weight Watchers, Oprah, It Works, South Beach, Herbalife, Shakeology, Paleontology, Proctology, and any other ology diet you can think of to a patient in a coma or on a vent or requiring tube feedings, total parental nutrition,


Take for instance slimfat, they cause weightloss when you replace meals with shakes and eat sensibly around it and maybe exercise.  Why do they really work? Instead of consuming a 1500 calorie McDonald value meal you’re consuming a 200 calorie shake. You’re also more conscience about your food and drink choices, more disciplined, and regimented. But you lost the weight cause you cut out a bunch of calories over and extended period of time and your body made up for the loss by eating your fat stores instead of Ben & Jerry’s.


Look at weight watchers, you count a set amount of points each day over an extended period of time and you lose weight.  Why did it really work? The team at weight watchers got your measurements and figured out a calorie goal for you. They turned those calories into points to make it easier for people to track.  Great system, smart. Similar to the Diabetic Exchange List that i’m sure every diabetic knows by heart after their initial 30 minute teaching lol. Anyway, the problem I have with weight watchers is, they have a “free list” that contains, chicken, eggs, and whatever else. But the thing is, they’re not free. They actually contain real calories.  Furthermore, what if you have a morbidly obese overeater who thinks they can eat as much protein they want because it’s free and they blow out a kidney or something? Plus, OPRAH DOES NOT EAT WEIGHT WATCHERS! There’s no way, she might have tried those potatoes once, but she’s a billionaire with a private chef. I worked as personal chef, for a family of millionaires, they would NEVER. I had my own fishmonger, butcher, produce guy, & no budget.  I love Oprah, she's a tremendous role model and an incredible success story who improves the lives of millions, and this world is a better place with her in it. But i'm just saying, I don't believe she follows the weight watchers diet. And if she truly does eat the meals she markets, what else is she eating? The math just doesn't add up.  

The pics she text me. 5 monthish post-op?

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