March 21, 2019

March Madness Munchies

It’s hoops time and if you are prepping for a weekend of watching basketball, I’ve got a few recipes that are a slam dunk! I picked some options that are crowd pleasers, bariatric friendly, and easy to tweak to meet the wants and needs of both you and your non-bariatric friends. Try Perfect Pimiento Cheese, Cauliflower Loaded Fiesta Nachos, or Buffalo Chicken Casserole Bites. Need more options? Check out some of my recipes from other big games too!

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December 28, 2018

Happy & Healthy New Year’s Eve Recipes

It’s almost here…New Year’s Eve, which in my mind means parties, sequins and tons of sparkle, funny hats, watching the ball drop, and of course, FOOD. Crunchy, salty, warm, cheesy, sweet, spicy, cool, delicious snack food.

As one who enjoys hosting or bringing something wherever we go, I understand how important it is to take care of yourself, but also cater to the needs of other guests. As a weight loss surgery warrior, it can be tricky to navigate the carb and carbonated infested party scene or provide an amazing dish to share, and not feel left out

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July 11, 2018

Premier Protein Pudding Recipes

Are you looking for a sweet treat this summer packed with protein and taste? Tired of drinking shakes, but need a protein boost as your diet progresses? How about a delicious, protein packed pudding utilizing two simple ingredients that is BSNC RD approved.   Continue reading

June 11, 2018

Simple Oven Roasted Pork Tenderloin and Scrumptious Vegetables

With temperatures continuing to rise, we find ourselves in the midst of grilling season. BBQ’s and cookouts are synonymous with summer and once in while even Dad deserves a break from turning burgers and brats, especially on Father’s Day. Continue reading

February 8, 2018

With Love, Low Carb Valentine’s Dinner Menu

Why not take an excuse to celebrate love? Whether it is the love of your friends, family, significant other, or self, Valentine’s Day is an opportunity to indulge a bit and enjoy the love the world has to offer.

That being said, Valentine’s Day can take a pretty heavy turn into the land of sugar and processed and junk. Not here! I have a recipe fit for a Queen (aren’t they all??).

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December 18, 2017

Spicy White Chicken Chili

Ready to spice things up after all those comfort food flavors have lulled you into a cold weather coma? This Spicy White Chicken Chili might be exactly what you need. Filled with excellent protein and hearty fiber, you will stay full and satisfied with a small portion that wont have you feeling like you’re bursting at the seams.

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October 27, 2017

Okay to Stuff Yourself with Stuffing, A Healthier Holiday Side Dish

I’m not sure if you’ve noticed, but Thanksgiving is RAPIDLY approaching. You may be searching for a healthier holiday side dish option this year. If this is your first Thanksgiving as a post-op weight loss surgery patient, I understand your nerves. It is a day all about food⏤ and generally, the family table is not covered with the most healthy food options you maybe should be choosing to fill your plate with. If you want some expert tips on navigating the holidays, check out the live stream on the Bariatric Specialists of NC Facebook page with Rebecca Skotek, RD, LDN. Continue reading

October 20, 2017

Chocolate Banana Protein Pancakes

A high protein breakfast that isn’t some kind of eggs⏤ be it scrambled, boiled, sunny side up, baked, in a frittata, crustless quiche, poached, whatever, can be a bit of a task for those of us who do not have their creative peak in the morning. Continue reading

September 1, 2017

BBQ Turkey Burger Cookout Menu

Happy holiday weekend, BariBuddies! I don’t know about you, but I love the end of summer. The slightly cooler air means the North Carolina humidity isn’t so terrible and I much more enjoy being outside. I also get the slight urge to buy fresh, new school supplies, despite having zero need for such items. Something psychological, I’m sure.

For Labor, I will be enjoying a cookout or two, and thought y’all might be as well. My cookout go to’s are low calorie, high protein, and low on carbs and sugar. Give them a try this weekend and let me know what you think! Continue reading

August 7, 2017

B.L.T. Stuffed Chicken

Sandwich lovers, I know living lower carb means the simple sandwich is less of a go-to. Post weight loss surgery, space in the stomach is limited, so filling that space with the right things is vital to staying well nourished and healthy. That means protein first is a good rule to live by.

I love fresh produce, especially in the summertime. The tomato sandwich was a simply a summer staple growing up in North Carolina!


On a special occasion, a B.L.T. with crispy bacon and luscious lettuce.  Unfortunately, that southern delicacy doesn’t lend much protein to the plate. Plus bacon can add a wallop of fat and sodium, and if you’re adding mayonnaise, you’re looking at even more fat added.

To switch it up and make it more filling and nutritious, I thought grilled or pan seared chicken would make a nice vehicle over bread.

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2018, WakeMed