St. Francis Surgical Weight Loss

news & noteworthy

Coconut Oil-Is it Healthy?

Category Diet, Health

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Coconut oil has been getting a good bit of press lately. People use it on their hair, face and in cooking. So what is this mystery oil all about? Coconut oil is the oil extracted from the meat of the coconut. Oddly enough, this oil is a plant-based saturated fat. Saturated fats are termed this Read More…

Egg-White Oatmeal

Category Diet, Health


Recently, many patients have been noting eating oatmeal for breakfast on their food recall.  I think the cold weather makes us all crave something nice and warm.  The hard downfall of mosts oatmeal is that it only has ~6g of protein in one cup.  So in order to get a little more protein we need Read More…

Partner Workout

Category Exercise, Health


Disclaimer: Do not start a new exercise routine without first consulting your physician! It sure is cold out there, but this workout will definitely warm you up.  Plus, doing this workout with a friend or loved one will make in pass in no time.  So gear up and get going. Start with a quick 2 minute Read More…

What to know about Iron

Category Diet, Health

blue flour

Iron is one of the minerals that is necessary for supplementation following a roux-en-y bypass procedure.  It’s important that we understand why iron is necessary for the body and ways that we are able to get some of it through food. Iron is a mineral present in many foods and added to some food products.  Read More…

Exercise Your Choice

Category Exercise, Health


Exercise is an important part of weight loss and weight maintenance.  As important as exercise is, its also important where you exercise.  Outdoor activities can be an excellent way to get a workout in, but can be difficult based on Mother Nature.  So what should you look for in a gym?  The following tips will Read More…


Category Exercise, Health


A fantastic article about the nutrition changes in athletes who have undergone surgical weight loss.  Take a look!   Katherine Horner, MS, RD, LD, NASM-CPT, CES Surgical Weight Loss Dietitian & Exercise Specialist   Photo from Read More…

Easy Shrimp Stir Fry

Category Diet, Health


Here is a great recipe to add variety to your week of meals.  It packs in the flavor and protein! Easy Shrimp Stir-fry Ingredients: ½ cup quinoa (makes 1 full cup when cooked) 1 bell pepper, color of choice 1 onion 2 cups fresh or frozen broccoli Frozen shrimp Low-sodium soy sauce Preparation: Place ½ Read More…

Exercise in 2015

Category Exercise, Health

resistance and aerobic

Many of us have made the resolution for 2015 to get in shape and increase exercise.  But what type of exercise is really the best?  A study in the Journal of American Medical Association-Pediatrics reports that the most effective way to drop body fat is a combination of resistance training and aerobic exercise. The study looked Read More…

Being S.M.A.R.T. in 2015

Category Diet, Exercise, Health


It’s the beginning of the year and the gyms are packed because many people have made resolutions to improve their health in 2015.  However, many of those resolutions will be lost by the time February hits and that’s because many people forget certain parts of a goal that need to be in place to achieve Read More…

Oats and Beans and Barley Grow

Category Diet, Health


Oatmeal can be a nice warm change up from your normal breakfast during the winter.  Not only are oats delicious, but there are so many different ways to flavor oatmeal that it’s hard to get bored.  Even better than that, oats are packed with nutrition! These little guys come from a cereal grain. While oats Read More…