Sarah Muntel is a Registered Dietitian with Clarian Bariatrics. She has worked in Bariatrics for the past 10 years and really enjoys helping people get to a healthy weight so they can improve their health, feel better about themselves and become more active. Sarah graduated from Purdue University with a double major in Dietetics and Nutrition Fitness and Health. In her spare time, Sarah enjoys spending time with her husband and three children.Sarah Muntel is a Registered Dietitian with Clarian Bariatrics. She has worked in Bariatrics for the past 10 years and really enjoys helping people get to a healthy weight so they can improve their health, feel better about themselves and become more active. Sarah graduated from Purdue University with a double major in Dietetics and Nutrition Fitness and Health. In her spare time, Sarah enjoys spending time with her husband and three children.At the October 6th Protein Taste Test, several patients had some great ideas and tips to share!
- Add a Carb Master yogurt from Kroger to your protein supplement or Carnation Instant Breakfast. This adds 12 additional grams of protein and can change the flavor of a plan vanilla supplement.
- Add sugar free extracts, sugar free jello, or sugar free pudding to your supplements. They can change the taste entirely!
- Ready to drink supplements are great for when you go back to work. Have some at home and at work.
- If you use a blender to mix your supplement, let it sit out a while so it won’t be so frothy!
- If something tastes too sweet, add milk to it to thin it out.
- Isopure tastes better when mixed with Crystal Light.
Do you ever wonder what you’re missing? At our “On Track” group for patients greater than one year post-op last week, we talked about breakfast ideas! When each patient was asked what their favorite breakfast was, the most common response was oatmeal! What a great choice! Oatmeal is high in fiber and complex carbohydrates! They recommended trying pumpkin pie spice or apple pie spice for variety.
Richard Menning, a regular support group attendee gave his egg recipe he makes up ahead of time.
Looking for more ideas? Plan on attending our “On Track” Group that meets every Tuesday at 6 p.m. at the Clarian Bariatrics outpatient clinic. See you there!
Richard Menning, a regular support group attendee gave his egg recipe he makes up ahead of time.
- Spray 12 muffin tins with non stick cooking spray.
- Brown 1 pound of breakfast turkey sausage. Chop an onion, green pepper. Add to turkey sausage. Saute. Add to muffin tins.
- Beat 8 eggs and add 1-2 ounces of milk. Pour over sausage/vegetable mixture.
- Sprinkle with cheese.
- Bake at 350 for 23 minutes! Eat immediately or freeze for later!
Looking for more ideas? Plan on attending our “On Track” Group that meets every Tuesday at 6 p.m. at the Clarian Bariatrics outpatient clinic. See you there!
Sometimes it is difficult to find time to cook and prepare meals. Meals can be quick and simple. You just need to have easy convenience foods to use when you’re pressed for time. Fill your pantry and refrigerator with those foods and you can put meals together in a snap!
Breakfast is grab and go for most people. Try having string cheese, low calorie turkey sausage, instant oatmeal and yogurt available in the refrigerator.
For lunch, try a variety of foods. Have a variety of Healthy Choice or Lean Cuisine meals so you can microwave them in a pinch. Lean lunchmeat can be a great, tasty protein source. Try a meat and cheese roll up around a pickle or celery stalk. Pre cut and chopped fresh vegetables and fruit can be more expensive, but are worth it if you are pressed for time. Dip them in hummus or a low cal dip.
Dinners can be quick and healthy as well! Buy bagged salad mix and top with pre cooked grilled chicken. Add a low fat salad dressing and you will be set. Grill meats ahead of time and freeze. You can then just pop them in the microwave when you need them. Try a scrambled egg or omelet for breakfast for something different.
If you’re looking for new recipes, plan on attending cooking class on December 1 at 6 p.m. at the outpatient clinic. The class is FREE, but please call 317-275-7015 to register.
Breakfast is grab and go for most people. Try having string cheese, low calorie turkey sausage, instant oatmeal and yogurt available in the refrigerator.
For lunch, try a variety of foods. Have a variety of Healthy Choice or Lean Cuisine meals so you can microwave them in a pinch. Lean lunchmeat can be a great, tasty protein source. Try a meat and cheese roll up around a pickle or celery stalk. Pre cut and chopped fresh vegetables and fruit can be more expensive, but are worth it if you are pressed for time. Dip them in hummus or a low cal dip.
Dinners can be quick and healthy as well! Buy bagged salad mix and top with pre cooked grilled chicken. Add a low fat salad dressing and you will be set. Grill meats ahead of time and freeze. You can then just pop them in the microwave when you need them. Try a scrambled egg or omelet for breakfast for something different.
If you’re looking for new recipes, plan on attending cooking class on December 1 at 6 p.m. at the outpatient clinic. The class is FREE, but please call 317-275-7015 to register.
I just wanted to offer a quick reminder of the numerous support opportunities occuring this week through Clarian Bariatrics!
Total Body Fitness
Tuesday, November 10
5:30-6:00 p.m.
A free class for all patients!
“On Track”
Tuesday, November 10
Time: 6:00 – 7:00 p.m.
These groups are for all patients greater than one year post-op.
Speaker: Erin Light
Behavior Change Group
Tuesday, November 10
Time: 7:00-8:00 p.m.
Speaker: Misty Hawkins
These groups are for all patients!
Clarian Health Cicero Group
Thursday, November 12
Time: 6:00 p.m.
Location: Cicero, 1160 S Peru Street, State Road 19, Cicero IN
Topic: Exercise
Speaker: Angela Marsden
Cicero is a great group for those of you who live on the northside of Indianapolis!
Please call us at 317-275-7010 if you have any questions. See you soon!
Total Body Fitness
Tuesday, November 10
5:30-6:00 p.m.
A free class for all patients!
“On Track”
Tuesday, November 10
Time: 6:00 – 7:00 p.m.
These groups are for all patients greater than one year post-op.
Speaker: Erin Light
Behavior Change Group
Tuesday, November 10
Time: 7:00-8:00 p.m.
Speaker: Misty Hawkins
These groups are for all patients!
Clarian Health Cicero Group
Thursday, November 12
Time: 6:00 p.m.
Location: Cicero, 1160 S Peru Street, State Road 19, Cicero IN
Topic: Exercise
Speaker: Angela Marsden
Cicero is a great group for those of you who live on the northside of Indianapolis!
Please call us at 317-275-7010 if you have any questions. See you soon!
How are you doing with your program? Look at the tips below and see how you’re doing.
- Eat three good quality meals per day. Fill your plate with lots of protein and veggies. Meals should be centered around a protein source. Protein is important to maintain your body’s muscle mass, for healing and also makes you feel full for a longer period of time. Vegetables also fill you up with very few calories and provide your body with the vitamins and minerals it needs!
- Drink lots of calorie free fluids! Water, water and more water is always best. Try crystal light, decaf tea, and other sugar free beverages. Avoid caffeine and carbonation.
- Don’t snack! Mindless snacking leads to too many calories and can lead you back to bad habits. If you are going long time periods between meals (> 5 hours), try a protein based snack like a string cheese to keep you full!
- Plan ahead always! Life gets crazy sometimes. It’s important to know what you’re eating ahead of time. If you don’t, you’ll end up grabbing something you shouldn’t.
The holidays are right around the corner! Holidays are different if you’ve had bariatric surgery or if you’re getting ready for it. Do you have a plan in place to make sure you have a Healthy and Happy Holiday? Then come to support group tonight!
Date: Tuesday, November 3
Time: 6 p.m.
Location: Clarian Bariatrics
This group is perfect for all pre and post surgical patients and their support people. See you later!
Date: Tuesday, November 3
Time: 6 p.m.
Location: Clarian Bariatrics
This group is perfect for all pre and post surgical patients and their support people. See you later!
First, don’t buy it! Instead of having bags of candy to hand out to trick or treaters, try something else. Pencils, erasers, bubbles, play doh and card games are all sold in the Halloween section. This way, you can participate with out being tempted by candy and sweets.
If you insist on candy, buy something you don’t like to hand out and throw it away immediately when the last trick or treater leaves!
Focus on enjoying the holiday, not the candy and treats!
On October 6, Clarian Bariatrics had a Protein Taste Test at Support Group. At the group, many supplements were available for patients to try. And the winners are….
More tips to come! Plan on attending Support Group regularly! Groups meet the first Tuesday of the month from 6-7 p.m.
- Unjury (available in unflavored, chocolate, vanilla and chicken broth) Unjury provides 20 grams of good quality protein per scoop with 80-100 calories depending on the flavor. We mixed sugar free Kool Aid with the unflavored powder and everyone loved it! We also sampled chocolate Unjury powder mixed with milk which was very popular as well!
- Beneprotein is a tasteless supplement that can be mixed with anything! It provides 6 grams of protein and 25 calories per scoop. We added 2 scoops to 8 oz of skim milk for a total of 20 grams per cup. One patient commented “It tastes just like milk, but higher protein”
- AMP (Advanced Muscle Protein) was also a winner. It is very high in protein 60 grams for 250 calories and has a great clear liquid taste!
More tips to come! Plan on attending Support Group regularly! Groups meet the first Tuesday of the month from 6-7 p.m.
Come join us at support group this evening, and be among the first to sneak a peek at the new Clarian Bariatrics outpatient clinic!
The Total Body Fitness Class will begin at 5:30 p.m. and All Patient Support Group will start at 6 p.m. Remember that we are now located in INTECH Park, Building 10 (just across the parking lot from the old location).
The address is 6640 Intech Blvd, Suite 300. Please call us at 317-275-7010 with any questions. See you tonight!
The Total Body Fitness Class will begin at 5:30 p.m. and All Patient Support Group will start at 6 p.m. Remember that we are now located in INTECH Park, Building 10 (just across the parking lot from the old location).
The address is 6640 Intech Blvd, Suite 300. Please call us at 317-275-7010 with any questions. See you tonight!
Each year, Clarian Bariatrics likes to give thanks to our community physician partners for the resources they provide us in giving patients a new life. In the past this has been a holiday greeting card, but we wanted to take a different approach this year and highlight some of our success stories in a Thanksgiving card. This is where you come in!
As one of our patient successes, we are asking that you please submit a photo (or two) that features you doing something you never thought possible. This could be participating in a competitive race, modeling the latest fashions or spending quality time with friends and family – anything at all! We will need about 150 images to create the card, and can think of no better way to give our thanks than to “show off” how amazing our patients are.
We are asking that the photos please be submitted electronically. Unfortunately, we will not be able to scan photos as the resolution is not high enough for printing. Please send your photo(s) or questions directly to Andy Pollen at apollen@clariannorth.com by October 2. If you submit a photo and do not get a verification e-mail that it was received, please send it to clarianbariatricscb@gmail.com. Sometimes our spam filters block out attachments from non-Clarian e-mail addresses!
We thank you in advance for you help!
As one of our patient successes, we are asking that you please submit a photo (or two) that features you doing something you never thought possible. This could be participating in a competitive race, modeling the latest fashions or spending quality time with friends and family – anything at all! We will need about 150 images to create the card, and can think of no better way to give our thanks than to “show off” how amazing our patients are.
We are asking that the photos please be submitted electronically. Unfortunately, we will not be able to scan photos as the resolution is not high enough for printing. Please send your photo(s) or questions directly to Andy Pollen at apollen@clariannorth.com by October 2. If you submit a photo and do not get a verification e-mail that it was received, please send it to clarianbariatricscb@gmail.com. Sometimes our spam filters block out attachments from non-Clarian e-mail addresses!
We thank you in advance for you help!
Don’t forget…
We will not have Support Group or Walk the Talk this week! The clinic will be moving and our new address will be 6640 Intech Blvd, Suite 300. The new location is right across from our current one!
Plan on coming to the first support group in the new clinic on October 6!
Topic: Protein Supplement Taste Test
Time: 6 p.m.
Location: Clarian Bariatrics
See you then!
We will not have Support Group or Walk the Talk this week! The clinic will be moving and our new address will be 6640 Intech Blvd, Suite 300. The new location is right across from our current one!
Plan on coming to the first support group in the new clinic on October 6!
Topic: Protein Supplement Taste Test
Time: 6 p.m.
Location: Clarian Bariatrics
See you then!
How much protein are you eating every day? It is important that you focus on getting enough protein in your diet regardless of where you are in the program.
Always focus on protein first, choose lean meats, dairy, and beans as the central point of your diet. If you are able to eat a 3-4 oz portion of meat, you will be getting 21-28 g of protein per meal. At that point you will be able to meet your protein needs without supplements.
When you are newly post op, you will need to take protein supplements between your meals in order to meet your nutritional needs. It is impossible for you to meet your protein needs without taking additional supplements. These supplements should be between your meals, not as a meal replacement. Some supplements we like are Unjury, Isopure, EAS, SlimFast Low Carb and Beneprotein.
Are you looking for new protein supplements to try? Plan on attending Bariatric Support Group for our "Protein Taste Test" on October 6 at 6 p.m.
Always focus on protein first, choose lean meats, dairy, and beans as the central point of your diet. If you are able to eat a 3-4 oz portion of meat, you will be getting 21-28 g of protein per meal. At that point you will be able to meet your protein needs without supplements.
When you are newly post op, you will need to take protein supplements between your meals in order to meet your nutritional needs. It is impossible for you to meet your protein needs without taking additional supplements. These supplements should be between your meals, not as a meal replacement. Some supplements we like are Unjury, Isopure, EAS, SlimFast Low Carb and Beneprotein.
Are you looking for new protein supplements to try? Plan on attending Bariatric Support Group for our "Protein Taste Test" on October 6 at 6 p.m.
Breakfast can be a struggle for many patients. On hectic mornings, it’s hard to find quick, easy, protein rich foods
Try to have string cheese and boiled eggs available in your fridge so you can grab them on your way out the door in the morning.
Banquet makes very good low calorie turkey sausage that can be microwaved. Two sausage patties contain 90 calories and 8 grams protein. Oscar Mayer makes fully cooked Canadian Bacon to microwave as well. Three slices contains 60 calories and 9 grams of protein. If you’re looking for Oatmeal, try the Weight Control Version by Quaker. It has 7 grams of protein and 4 grams of fiber. High protein cereals include: Kashi Go Lean and Special K High Protein.
With all these options, there’s no reason to skip!
Try to have string cheese and boiled eggs available in your fridge so you can grab them on your way out the door in the morning.
Banquet makes very good low calorie turkey sausage that can be microwaved. Two sausage patties contain 90 calories and 8 grams protein. Oscar Mayer makes fully cooked Canadian Bacon to microwave as well. Three slices contains 60 calories and 9 grams of protein. If you’re looking for Oatmeal, try the Weight Control Version by Quaker. It has 7 grams of protein and 4 grams of fiber. High protein cereals include: Kashi Go Lean and Special K High Protein.
With all these options, there’s no reason to skip!
This is a quick reminder that we will be having support group tonight at the Clarian Bariatrics clinic. This will be our divided group session and all new patients, one year or less post-op and band patients will be split into smaller groups starting at 6 p.m.
For all the one year or greater post-op patients, we will be taking a field trip! Please plan on meeting at Kroger (5025 West 71st Street, Indianapolis) for a grocery store tour! We will alos begin at 6 p.m. Call us at 317-275-7010 if you have any questions.
See you tonight!
For all the one year or greater post-op patients, we will be taking a field trip! Please plan on meeting at Kroger (5025 West 71st Street, Indianapolis) for a grocery store tour! We will alos begin at 6 p.m. Call us at 317-275-7010 if you have any questions.
See you tonight!
Just a quick reminder about support group next week:
When: September 15
Time: 6 p.m.
Location: Clarian Bariatrics
Groups will be divided between band, new bypass and sleeve patients, and > 1 year post-op patients.
The >1 year post op group will be having a grocery store tour! Plan to meet at the lobby of Kroger at 5025 West 71st St, Indianapolis, IN 46268.
Hope to see you then!
When: September 15
Time: 6 p.m.
Location: Clarian Bariatrics
Groups will be divided between band, new bypass and sleeve patients, and > 1 year post-op patients.
The >1 year post op group will be having a grocery store tour! Plan to meet at the lobby of Kroger at 5025 West 71st St, Indianapolis, IN 46268.
Hope to see you then!
My final batch of tips for weight loss success:
Brush your teeth after meals. It will make it harder for you to want to eat between meals.
Try sugar free popsicles or sugar free jello for substitute.
If you are craving a food, wait at least 15 minutes before you eat something. The craving should go away.
Any other pointers to share? Then leave me a comment below!
Brush your teeth after meals. It will make it harder for you to want to eat between meals.
Try sugar free popsicles or sugar free jello for substitute.
If you are craving a food, wait at least 15 minutes before you eat something. The craving should go away.
Any other pointers to share? Then leave me a comment below!
A few quick tips for eating socially:
- At a work pitch in, bring something that you know you can eat.
- Eat before you go and just go to socialize.
- When eating socially, focus on vegetables, cheese, shrimp and other low calorie meal choices.
Even though you’re one year out, always focus on protein first. Make that the center of your meal. It will also fill you up more!
If a food is difficult for you to control… Don’t buy it. Don’t have it in the house. Stay away!
If you eat fast food, go to McDonalds and order a side of chicken. It’s only $1 and is grilled and lean.
If you’re eating out, plan what you are going to get ahead of time. Don’t even look at the menu!
If a food is difficult for you to control… Don’t buy it. Don’t have it in the house. Stay away!
If you eat fast food, go to McDonalds and order a side of chicken. It’s only $1 and is grilled and lean.
If you’re eating out, plan what you are going to get ahead of time. Don’t even look at the menu!
This is a quick reminder that we will be having support group at Clarian Bariatrics' Indianapolis weight loss surgery clinic tomorrow night.
Topic: “The Motivational Mindset to Exercise”
Speaker: Erin Light
Date: September 1
Time: 6 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Also, don't forget about these other support opportunities in September:
See you all soon!
Topic: “The Motivational Mindset to Exercise”
Speaker: Erin Light
Date: September 1
Time: 6 p.m.
Location: Clarian Bariatrics (6625 Network Way, Suite 100 - Indianapolis)
Also, don't forget about these other support opportunities in September:
- Total Body Fitness classes are held every Tuesday from 5:30 p.m -6:00 p.m. in Indianapolis.
- “On Track” Support Groups for patients greater than one year post-op are held the second, third, fourth and fifth Tuesday from 6 p.m. - 7 p.m.
- “Walk the Talk” group meets Fridays from 11:30 a.m. - 12:30 p.m. Meet with staff member and walk for thirty minutes and then bring your lunch and eat for the last half of the meeting.
See you all soon!
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