Now you can take the Khalili Center with you everywhere you go! Designed with you in mind, the app is user-friendly and tailored to our patient’s needs.
Put your pencils down and pick up your phone for a new, fun way to log your food! The newest feature is a “Nutrition Tracker”, which allows you to search for and even scan your food items to get the nutritional values, and then store that information to tally up at the end of the day. Set your own goals based on your specific needs and your dietician’s recommendations. It even has the option for you to share your food journal with Misti at the end of the day. Tune in for details on an upcoming “how-to” training presentation!
With the app you can track your weight loss progress, have the delicious recipes in the palm of your hand, quickly access to Khalili Center Facebook and Blog, and even register for Khalili Center Events!
After downloading, or if you have already downloaded the app, watch “The Khalili Difference” video in its entirety and click “Yes” (you must complete all fields) at the end of the video to be entered into our drawing. We will draw one winner on 10/24/2014 and announce the winner on 10/27/2014. They will receive a surprise goodie bag of Khalili Center items! *Patients and non-patients are welcome to download the app and participate.
For help navigating the app or questions on using “Nutrition Tracker” please call the office and ask for Larrissa.
When cooking for one the tendency is to graze on quick and possibly unhealthy snacks instead of a home prepared meal. This can put you in the fast lane to poor health and weight gain. Choose the right way with these easy bariatric friendly tips!
1. Shop with a friend and split the grand total.
2. Buy fresh and frozen vegetables to cook small servings instead of opening a whole can.
3. Cook big portions and divide up for the week or put half in the freezer for a rainy day.
4. Purchase individually wrapped poultry and fish for easy one serve meals.
5. Fill your pantry with bariatric friendly Tupperware and other size specific containers for perfect grab and go meals for one.
“Family meals may be protective against obesity or overweight because coming together for meals may provide opportunities for emotional connections among family members, the food is more likely to be healthful, and adolescents may be exposed to parental modeling of healthful eating behaviors. As noted by Dr. Berge, “Informing parents that even having 1 or 2 family meals per week may protect their child from overweight or obesity in young adulthood would be important.” Using this information, public health and health care professionals who work with adolescents can give parents another tool in the fight against obesity.”
Increasing rates of adolescent obesity and the likelihood that obesity will carry forward into adulthood, have led to various preventive initiatives. It has been suggested that family meals, which tend to include fruits, vegetables, calcium, and whole grains, could be protective against obesity. In a new study scheduled for publication in The Journal of Pediatrics, researchers studied whether frequent family meals during adolescence were protective for overweight and obesity in adulthood.
Jerica M. Berge, PhD, MPH, LMFT, CFLE, and colleagues from the University of Minnesota and Columbia University used data from a 10-year longitudinal study (2,287 subjects), Project EAT (Eating and Activity among Teens), to examine weight-related variables (e.g., dietary intake, physical activity, weight control behaviors) among adolescents. Questions were asked to assess family meal frequency and body mass index. According to Dr. Berge, “It is important to identify modifiable factors in the home environment, such as family meals, that can protect against overweight/obesity through the transition to adulthood.”
Fifty-one percent of the subjects were overweight and 22% were obese. Among adolescents who reported that they never ate family meals together, 60% were overweight and 29% were obese at the 10-year follow-up. Overall, all levels of baseline family meal frequency, even having as few as 1-2 family meals a week during adolescence, were significantly associated with reduced odds of overweight or obesity at the 10-year follow-up compared with those reporting never having had family meals during adolescence. Results also showed a stronger protective effect of family meal frequency on obesity among black young adults compared with white young adults. However, the limited significant interactions overall by race/ethnicity suggest that the protective influence of family meals for adolescents spans all races/ethnicities.
Click here to see the article in its entirety.
We love this delicious bariatric friendly recipe as an entree on its own with shredded chicken added or as a colorful addition to any meal. Spaghetti squash is a rich source of antioxidants, fiber and vitamin C and the flavor combination with these toppings will leave you feeling energized as well as satisfied!
1 spaghetti squash
1 tablespoon olive oil
4 cloves garlic, minced
2 tomatoes, chopped
few basil leaves, chopped
salt and pepper
1 teaspoon balsamic vinegar
1/4 cup grated pecorino or parmesan cheese
*Using a sharp paring knife, carefully pierce (I really mean stab) the spaghetti squash in a few places (about 6 slashes is good). Microwave on high for 10-12 minutes, turning/rotating the squash halfway during cooking. A fork should very easily pierce through the squash, if there is resistance – microwave for an additional 1-2 minutes.
*Let squash cool for a few minutes before handling. Carefully (the squash will be steaming hot!), use a chef’s knife to cut the squash in half, lengthwise. The squash should be soft and easy to cut. Remove and discard the seeds. Use two forks to scrape apart the strands of the squash. Compost or discard the skin.
*Heat a large sauté pan over medium heat with the olive oil. Add in the garlic and cook for 1 minute. Add in the tomatoes and basil and cook for 2 minutes. Turn heat to medium-high and add in the spaghetti squash and toss. Season with salt and pepper and drizzle in the balsamic vinegar.
*Taste the squash – adjust seasoning and if the squash still needs a bit more time to cook through, cover and cook for 2 minutes. If the squash texture is perfect, toss in the grated cheese and serve immediately.
Protein 2 grams
Carbs 11 grams
Fat 3.5 grams
We love the fall because its squash season! This is an amazing Bariatric Friendly Meal! Here are our tips for how to make these funny looking but tasty vegetables!
*What You Need:
1 medium spaghetti squash (2 to 3 pounds)
Sharp chef’s knife
Medium-size roasting pan or baking dish
1. Preheat the oven to 400°F: Preheat the oven while you prep the squash.
2. Slice the squash in half: Use a chef’s knife to cut the spaghetti squash lengthwise from stem to tail. Spaghetti squash are really tough and hard, so be cautious and work slowly. You can cradle the squash in a balled-up dish cloth to keep it steady as you cut.
3. Scoop out the seeds: Use a soup spoon to scrape out the seeds and stringy bits of flesh from inside the squash. Be careful of actually digging into the flesh though — we want that! The inside should look clean and fairly smooth. Discard the seeds.
4. Place the squash in a roasting pan: Place the squash halves cut-side down in a roasting pan.
5. Pour in a little water (optional): Pour a little water in the pan, enough to cover the bottom. Your squash will roast just fine without it, but I find that the water helps the squash steam and become more tender. You can also cover the pan with aluminum foil, if you prefer.
6. Cook the squash for 30 to 45 minutes: Transfer the squash to the oven and cook for 30 to 45 minutes. Smaller squash will cook more quickly than larger squash. Check the squash after 30 minutes to gauge cooking.
7. The squash is done when tender: The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. The flesh will also separate easily into spaghetti-like strands. You can also taste it right now — if the noodles are still a bit crunchy for your taste, put the squash back in the oven for another 15 to 20 minutes.
8. Scrape out the squash: Use a fork to gently pull the squash flesh from the peel and to separate the flesh into strands. The strands wrap around the squash horizontally — rake your fork in the same direction as the strands to make the longest “noodles.”
9. Serve the squash: Serve the squash immediately, tossed with a little butter or olive oil. Spaghetti squash will also keep refrigerated for up to a week, or frozen for up to 3 months.
Sports Palooza Radio: We Talk About the Mental & Physical Health of Our Athletes
Scroll to minute 41:00 to listen to Dr. Nishi’s comments on this trend with professional athletes and also hear about Khalili Center for Bariatric Care’s passion for educating children in Los Angeles on healthy eating habits and being active.
We love this delicious and perfectly portioned bariatric friendly recipe because it is a high protein resolution for any busy morning! So delicious and nutritious this meal makes a perfect dinner too!
1 tablespoon extra-virgin olive oil
1/4 cup diced onion
1/2 teaspoon salt
1/8 teaspoon pepper
4 ounces smoked salmon, cut into 1/4-inch pieces
6 large eggs
8 large egg whites
1 tablespoon half-and-half
3 tablespoons 1% milk
3 ounces 1/3-less-fat cream cheese, cubed
2 tablespoons scallions, thinly sliced, for garnish
*Preheat oven to 325°. Heat oil in a nonstick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stovetop; let cool.
*Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. *Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)
*Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.
Makes 6 servings, serving size: 1 frittata
Protein 17 grams
Carbs 3 grams
Fat 11 grams
Smart bariatric dinners for fall!
Did you know heated food is more satisfying? When you ingest warming foods it signals to your brain to release satiety (fullness) hormones more than cold or room temperature foods.
If evenings are a struggle to feel more satisfied, heat it up with these easy and warm meal ideas and get back to feeling your best!
*Steaming warm roasted chicken with vegetables
*Sizzling warm fish and cool, crunchy vegetables wrapped inside a crisp lettuce leaf
*Egg white frittata just off the griddle
*Crock-pot-hot extra lean ground turkey meat or chicken with hearty vegetables and tomatoes to make a delicious and flavorful stew
For recipes please see our recipe page on our website under recipe tab in our blog or more recipes are posted on our face book page!
We love this delicious, guilt-free high protein noodle recipe because you can enjoy it without any guilt and it is chock-full of good nutrition for the bariatric patient!
2 medium zucchini, about 8 oz each, ends trimmed
1 teaspoon grapeseed or canola oil
6 oz skinless chicken breasts, cut into 1/2-inch pieces or shredded
Kosher salt and freshly ground black pepper, to taste
1/2 red bell pepper, cut into 1/2-inch pieces
1 teaspoon sesame oil
2 cloves garlic, minced
1 tsp fresh ground ginger
2 tbsp crushed dry roasted peanuts
2 tbsp thinly sliced scallions along diagonal
For the sauce:
1 1/2 tbsp reduced soy sauce (tamari for gluten free)
1 tbsp balsamic vinegar
1 tsp hoisin sauce
2 1/2 tbsp water
1/2 tbsp Sambal Oelek Red Chili Paste (or more to taste)
2 tsp sugar
2 tsp cornstarch
*Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
*In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
*Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
*Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes.
*Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don’t worry the zucchini will release moisture which helps create a sauce.
*Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.
Servings: 2, Size: scant 2 cups
Protein: 24 grams
Carb: 21 grams
Fat: 12 grams
Stay healthy and on track with these easy bariatric friendly mid-day meals!
*Excellent Egg Salad Smeared on 3 Ak Mak Crackers
4 hard cooked eggs, 1 yolk chopped in food processer or mashed with a fork and mixed with 1 tbs Canola or other light mayo, celery seed, spicy mustard and salt.
*Champion Chicken Salad
4oz rotisserie chicken without skin shredded into bowl with 1 tbs relish, 1 tbs light mayo, 1 tbs spicy mustard, finely chopped celery. Mix together and top with sliced cherry tomatoes.
*Savory Salmon Salad
4oz wild Alaskan canned skinless, boneless salmon shredded into bowl with 1 tbs light mayo or Greek yogurt, squeeze of one lemon, dill weed, salt. Mix together and grab a fork.
* Protein Cocktail
5 Large cocktail shrimp, 1 sliced hard cooked egg and veggie sticks with side of hummus or Greek yogurt dip and 3 crackers.
*Green with Envy Crab
5oz shredded crab meat mixed with 1 tbs light mayo, squeeze of one lemon, salt and pepper to taste and top with ¼ cubed avocado
2-3 slices of turkey, 2-3 slices of ham and spicy mustard rolled inside butter leaf lettuce; 3 slices of meat in each of 2 wraps
4 slices of extra lean turkey bacon chopped up, 2 tomatoes diced with light mayo, mix together inside two crisp ice berg lettuce leafs
Photo courtesy of skinnytaste.com
The information presented in the blog pages of Khalili Center is for educational and informational purposes only and should not considered personal medical advice. Consult with your personal physician/care giver regarding your own personal medical care.