Posts by: Schaack, RD, LD Morgan

Do you ever wonder how Halloween candy calories affect your weight loss goals? Or how long you will have to work out to burn those calories you have just consumed? I have created a detailed infographic to show you just how many calories and carbs you are consuming with every sugary, chocolatey bite. I pulled […]

Cheat days have become a popular trend amount dieters and fitness enthusiasts alike. Life after bariatric surgery comes with many changes, the most significant being a change in your eating habits. Transitioning from a diet high in carbs and fatty foods to the typical post-op diet low in carbohydrates and high in protein can be […]

Easiest Yogurt Popsicle Recipe for Your Summer Hangouts For most people, the 4th of July celebrations involve grilling out, drinking beer, soaking up the sun, and sharing laughs with family and friends. As glorious as this may sound, holidays can lead to anxious feelings for bariatric patients, though, as they are typically surrounded by food. […]

Finding foods that promote weight loss can be difficult, especially when summer consists of backyard barbecues, outdoor festivals and fairs, and lots of time with family and friends. These surroundings can mean battling the urge to eat whatever and whenever you want when surrounded by all the temptations. As an individual interested in losing weight, […]

Incorporating physical activity into your daily routine has many benefits, including aiding in weight loss, alleviating joint pain, and improving your mood. If you are new to working out, you may feel intimidated and unsure where or how to begin. In this blog, we will go into everything you need to know about how to […]

All patients must adhere to a two-week bariatric pre-op liquid diet no matter the type of bariatric procedure being performed. The thought of drinking only liquids for two weeks might sound horrible and intimidating.

In general, we recommend bariatric patients consume anywhere from 1,000 to 1,200 calories a day, which will vary based on the factors mentioned above.  Macronutrients for Bariatric Patients Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories—fat, protein, and carbohydrates. Macros […]

“Portion control” after bariatric surgery is a word that is frequently heard in the weight loss industry. Like any doctor or nutritionist will tell you, you can not successfully lose weight without limiting the amount of food you consume during each meal. Although the right portion size is different for every individual depending on your […]

Nutrition facts are on any packaged food item and even pertain to produce and meat products. Nutrition labels are essential to providing valuable information on the quality of food you are eating and making informed, healthy food choices—which is especially important after bariatric surgery. The Food and Drug Administration (FDA) created the nutrition label to […]

Are you experiencing cravings after bariatric surgery? Are you a sugar addict or do you love your salty, crunchy chips? We have all experienced a time when we feel like we can’t control our cravings and they just “take over” and the next thing we know is we have cleaned out our entire pantry looking […]

Despite what you may think, all “healthy” foods are not created equal. The food industry has spent billions of dollars on marketing certain foods that claim to be “healthy”. And unless you are doing your own research on food nutrition and food science, you are likely falling prey to this form of information dissemination. So we […]

What is biohacking supplements, you might ask? Well, it’s a DIY way to make changes in your lifestyle for improved health and wellness, specifically with supplements. These changes are usually small and incremental, which means you can start incorporating them right now! One way to ease this process is by using biohacking supplements, and here […]

The holidays are a time when family and friends gather together, and food is usually a huge part of the celebration. Food is part of culture and heritage, and there’s nothing wrong with that. In fact, family recipes and ethnic or regional dishes are one of the things that makes holiday meals so special. As […]

Carbohydrates are naturally occurring sugars, starches, and fibers found in food products. Like fats and protein, carbohydrates are a macronutrient, meaning a nutrient that must be consumed in relatively large amounts as fuel for the body. In fact, you may have heard that carbs are the body’s primary source of energy. So if carbs are so […]

Halloween is a season of candy and sugared goodies. And as a patient, this can be quite frightful if you are unable to overcome those sugar cravings after bariatric surgery. It can be hard to resist the temptation to open the bag of mini chocolate bars you planned on giving out to trick-or-treaters. And it […]

Today, we’re back with a list of cardio workouts you can do at home to get your sweat on! Whatever your fitness goals – losing weight, toning, coming back from an injury – these workouts will get your blood flowing and calories burning. Here are just a few of our favorite at-home workouts. 10-MINUTE CARDIO […]

Your heart is one of the most important muscles in your body. Although many people don’t look at it as a muscle because they can not artificially see it. Following heart rate zone training during exercise is a great “muscle building” attribute you can bring to the table. Simply put, your heart rate is the […]

Research has shown that subjects given stevia-containing foods or beverages consumed fewer calories throughout the day; therefore weight loss with stevia is attainable. The bottom line is that the only way to lose weight is to create a calorie deficit by eating fewer calories than your body burns for energy. There are many ways to accomplish this, and targeting […]

The alarm goes off at 5:15 AM. I drudgingly roll out of bed (after snoozing for 15 minutes) and slip into my workout clothes. As I lace up my sneakers, I think of every excuse not to go to the gym—”I worked out hard yesterday. I am sore. I have a long day at work today. I […]

Magnesium is an electrolyte that works alongside other electrolytes to help our normal bodily functions occur. This mineral is involved in over 300 enzymatic processes in the body, including every major organ function—especially the heart and brain. But did you know that there is a link between magnesium deficiency and weight gain? Your body depends on […]

Do you want to reduce body fat, increase lean muscle mass, and burn calories more efficiently? Strength training, here we come! There are many post bariatric surgery tips, and one that is extremely important is adding strength and resistance training to your weekly routine. As a bariatric patient, lean muscle mass quickly diminishes the more […]

For most people, especially us southerners, July 4th is spent enjoying a long weekend filled with grilling out, drinking beer, soaking up the sun, and sharing laughs with family and friends. As glorious as this may sound, holidays can lead to anxious feelings for bariatric patients though, as they are typically surrounded by food. And […]

The keto diet has been shown to be an effective diet for losing weight. Its low-carbohydrate, high-fat, moderate-protein model transforms the body from glucose-reliant to a machine that uses fat for fuel and produces ketones endogenously. In addition to its fat-burning abilities (ketones are produced when the body burns fat because it doesn’t have carbs […]

Many swear by keto, but just like other diets, it isn’t for everyone. The important things to consider when deciding whether or not to “go keto” after bariatric surgery are your current health status, your health goals, and how (and if) keto can fit into your life. Following a Keto Diet after Bariatric Surgery: Is […]

Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories—fat, protein, and carbohydrates. Macros provide the bulk of our body’s energy, and all of the food we consume contains some relative percent of each. We often express dietary macros in terms of what […]

Far from a fad diet, the ketogenic diet, a.k.a the keto diet, is proving that it is here to stay. The attention is well justified since the keto diet and weight loss go hand-in-hand. The ketogenic diet has benefits for athletes, weight loss, and several other health-related conditions. And with an emphasis on the consumption […]

We have all been spending a lot of time at home lately as a result of the COVID-19 Shelter-in-Place orders. With gyms closed and some public parks, it can be challenging to motivate yourself to workout and stay active during this time of quarantine. As a bariatric patient, you may fear falling back into old habits […]

As coronavirus continues to spread across the country, many employees are working from home. Although there are advantages to not having to go into the office—like never having to get out of your jammies—there are some challenges that can arise. Here are our tips to stay healthy during your workday and to avoid boredom eating. […]

Although I highly suggest patients avoid eating at fast food restaurant chains, there is bound to be a time when you are stuck in the drive-thru line at McDonald’s. Whether your spouse sent you on a run to pick up dinner after a long day at work or you are road-tripping it, I want to […]

Exercise after bariatric surgery is important to ensure you maintain your weight loss and can help you achieve the body you have dreamed of. If you have been relatively inactive in the past, the thought of walking into a gym can be daunting. Similarly, a gym membership may not fit into your monthly budget. But […]

After bariatric surgery, patients must make changes to their eating habits to avoid regain. This is to include eating fewer packaged and restaurant meals, which are traditionally high in calories and carbohydrates. However, eating out after bariatric surgery is inevitable and is often a focal point of social events with friends and family. So how […]

We are halfway through December and as much as you may hate to admit it, you have probably slipped up a few times on your healthy eating and exercise regimen. But before you fall too far off the wagon, we want to give you some healthy tips for the reindeer (I mean remainder) of this […]

The holidays are a time when family and friends gather together, and food is usually a huge part of the celebration. Food is part of culture and heritage, and there’s nothing wrong with that. In fact, family recipes and ethnic or regional dishes are some of the things that make holiday meals so special. As […]

If you have been following this blog series, you now know what your metabolism is, the factors that affect it, and how dieting can damage it. There are several biological and physiological factors (gender, age, body composition, genetics) that contribute to the rate at which your body burns calories for fuel and they are typically […]

Metabolism is the process in which your body converts calories into energy, explaining why there is a lot of talk around how dieting affects metabolism. We have all tried dieting in an effort to shed some pounds, but what you may not know is that the constant dieting, caloric restriction, and overtraining are making it […]

The gym can be an intimidating place, especially for those patients who haven’t worked out since high school gym class. And the idea of jumping into a workout routine is a scary thought. “What if I fail? What if I make a fool of myself? I am ashamed of how out of shape I really […]

As I prepare to become a certified personal trainer, I am asked by many patients how to exercise for weight loss. There is a common belief that cardio is the way to go if you are looking to torch those calories and lose fat. However, what most people fail to recognize (even the average Jane […]

We have all heard about the connection between your metabolism and your weight. But do you really understand what that means? In this blog, we are going to dive into the basics of your metabolism and how it affects your weight. Metabolism is defined as the process of converting your calories into energy, otherwise defined […]

Exercise is a very important part of living a healthy lifestyle and is recommended to many of our patients as it promotes weight loss, preserves your muscle mass, and improves your mood. But is it true that working out on an empty stomach can help you burn fat faster? In this blog, I am going […]

In last week’s blog post, I talked about intermittent fasting, what it entails, and the added benefits. And as promised, this week I am talking about the downsides as well as what my take is on intermittent fasting for bariatric patients. In case you didn’t read last week’s post, intermittent fasting is a pattern of eating […]

Intermittent fasting seems to be another rising health trend and one that is said to promote weight loss and simplicity—if done appropriately. It is not a diet, but rather a pattern of eating. It involves alternating between periods of fasting and eating. There are no stipulations on what you can or can’t eat, unlike some […]

I think it is safe to say that we all desire to find our inner peace and zen. And you may be able to achieve just that by practicing yoga—a mind and body practice that dates back to 5,000 years ago. Yoga is a form of exercise that combines breathing techniques, meditation, relaxation, strength, flexibility, […]

Unlike high-intensity interval training, pilates is a form of exercise that reduces the impact on the joints through slow and controlled movements. Pilates is great for strengthening your muscles, improving flexibility, and bettering your posture. In most cases, pilates is a full-body workout that helps you move better in your everyday life while preventing injury […]

We have all heard about the keto diet, the latest trend. But do you actually know what it entails other than eating lots of fat and losing weight? In this blog, I am going to dive into the basics of the keto diet for bariatric patients. The Science Keto, short for ketogenic, is a diet […]

High-intensity interval training, more casually known as HIIT, is becoming a more popular exercise because of its high effectiveness and little time required. In 2017, HIIT was among the top fitness trends and has only been maintaining its popularity. What is High-Intensity Interval Training? High-intensity interval training is just what it sounds like—intervals of high-intensity […]

It is estimated that about 45 million Americans go on a diet each year. However, two-thirds of the US population is considered overweight or obese based on their body mass index. With the steady rise in the obesity rate, it is no surprise Americans are turning to extreme methods to lose weight. One moment we […]

You probably read this title and thought to yourself, “What the heck is LISS?”. LISS stands for low-intensity steady-state and is a form of cardio exercise in which you exert a steady amount of energy over a period of time. And as you may be able to guess, the movements are low intensity, meaning they […]

Do you ever wonder why we promote a lifestyle change and not a diet? Fad diets just don’t work! How many times have you started your healthy eating kick with the elimination of all processed foods, all sugar, all carbs, and basically anything that tastes good? Yeah, we have all been there. Everyday there seems […]

We all experience food cravings—and it seems as though the times we are trying to eat healthy and lose weight, the cravings intensify. Can anyone relate? Managing cravings after weight loss surgery can be challenging. Cravings are a natural feeling that can tell you about your psychology or physiology and it is okay to give into […]

We have all heard fitness professionals talk about the “best time to workout” yet do they really know when we should be hitting the gym? Finding that perfect time to work out is more of a personal preference than it is a science-backed and proven phenomenon. Choosing the Best Time to Workout Some individuals, including […]

If you’ve ever wondered “What do my cravings mean?”, you’re not alone. Cravings are connected to our emotions and weight loss/gain. Last month I talked about why we crave certain foods. Whether it be sugar, salt, carbs, or chocolate, there is often a reason we have an uncontrollable desire that leads to us yearning for […]

Let’s be honest—the most daunting part of working out is the thought of working out. For most people, finding time to hit the gym means waking up at the crack of dawn to go before work or finding the energy to get a good sweat in after work. So, it is no surprise that the […]

Quick! You only have 30 minutes to get a good sweat session in before heading to work. What do you do: A) Jump right into your workout or B) take 5 minutes to loosen your joints and get your heart rate up? If your answer was “B”, then you are correct! But you may be asking […]

Just like that, the holidays have come and gone. And if you are anything like the millions of other Americans, you probably put on a little weight as a result of all the glorious sweets and treats. On average, Americans will gain 1.3 pounds by the time January 1st rolls around and some will continue […]

Before we get into an introduction to cardio exercises, there are three main types of exercises: strength training, cardio, and stretching. Each of these is unique in their own way and are essential for maximizing your fitness level and preventing injury. You have probably heard that cardio is a great way to lose weight and […]

As a certified personal trainer, you can imagine how important I believe exercise is for your health. Many patients complain that their weight has prohibited them from being as active as they should and find it challenging exercising with limited mobility. They, therefore, do not get to experience all the benefits of regular exercise such […]

This week we decided to take a trip to the grocery store to show you guys how to go grocery shopping for weight loss like a pro! We get a lot of questions about what our patients can and can not eat before and after surgery. I am showing you all how to navigate the […]

For most individuals, summertime in Georgia means backyard barbecues, outdoor festivals and fairs, and lots of time with family and friends. This can also mean battling the temptation to eat whatever and whenever you want because “hey, you haven’t seen your Uncle Ernie in 5 years so you gotta enjoy this ice cream with him!”. […]

When we talk about eating an all-natural, whole food diet, we are referring to eating foods that are minimally processed. There are many benefits to eating a diet rich in vegetables and farm-raised meats, including weight loss and lowering your risk of chronic diseases such as heart disease, cancer, diabetes, and much more. So it […]