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Dad’s Grilled Pork Tenderloin with Firecracker Slaw

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Father’s Day is a time to fire up the grill and celebrate dad with juicy, flame-kissed meat and flavorful sides. For those on a bariatric or low-carb eating plan, you can still join the party with this dietitian-approved grilled pork tenderloin with firecracker slaw recipe. Grab your apron and tongs and try it out.

PORK TENDERLOIN

Ingredients:

  • 1 whole boneless pork tenderloin
  • Kosher salt
  • Freshly ground black pepper
  • Garlic powder

Directions:

  1. Thirty minutes before grilling, cut tenderloin into 1/2-inch-thick medallions.
  2. Grill on medium high heat for 3-4 minutes per side.

NOTE: You may also toss various non-starchy summer veggies on the grill such as onions, sweet peppers, jalapenos and zucchini. Brush them with a little canola or olive oil, season with kosher salt and freshly ground black pepper, then grill.

FIRECRACKER SLAW

Ingredients:

  • 2 packages of angel hair slaw
  • ½ head purple cabbage, thinly sliced
  • 1 10-ounce package shredded carrots
  • 4 green onions, sliced
  • 2 red bell peppers, thinly sliced (seeds and ribs removed)
  • 2 yellow bell peppers, thinly sliced (seeds and ribs removed)
  • 1 jalapeno, minced (seeds and ribs removed if you want less heat)

Dressing:

Ingredients:

  • ½ cup canola or olive oil
  • ½ cup red wine vinegar
  • ½ cup Splenda
  • 2 tablespoons spicy brown mustard
  • 2 teaspoons kosher salt
  • 2 teaspoons smoked paprika
  • Freshly ground black pepper

Directions:

  1. In a large bowl combine all vegetables; use tongs or toss with clean hands to combine.
  2. In a separate bowl combine dressing ingredients.
  3. Pour dressing over the slaw and toss to combine.
  4. Serve immediately or place in refrigerator.

Time saving tip: A food processor is a great tool to use for shredding veggies. All vegetables may be prepped and combined in large bowl up to one day in advance. Dressing may be made up to two days in advance and refrigerated until ready to use.

BBQ MAYO:

Ingredients:

  • ½ cup low carb barbecue sauce (G Hughes Sweet & Spicy used for recipe testing)
  • ½ cup mayonnaise (Duke’s used for recipe tasting)

Directions:

  1. Combine ingredients in bowl.
  2. Serve alongside pork and slaw.

Find more recipes perfect for the bariatric eating plan on our blog.

If you’re ready to start your journey to a healthier, active lifestyle, our team is here to discuss the best bariatric surgery option for you. Visit bmi.arheart.com to learn more, see if you qualify for surgery and to watch our free, no-commitment online seminar.

5 Infused Water Recipes

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Water is essential to maintain bodily functions, but it is not always easy to get enough during our busy days. And let’s be honest – plain water can get boring.

With these refreshing and simple infused recipes, water can be healthy, delicious and fun. All you need are a few ingredients.

Raspberry and Orange

Raspberry and orange = summer in a glass. Grab one thinly sliced orange and one pint of raspberries (thinly crushed) in a pitcher, then add two quarts of water. Refrigerate for two to four hours, stir well and strain to remove the solids. Finish it with a few ice cubes.

Watermelon and Mint

A hot day calls for a watermelon and mint infused water. This quick and easy recipe calls for four cups of ½- inch watermelon cubes and six springs of mint (lightly crushed). Add these to a pitcher with two quarts of water. Refrigerate for two to four hours, stir well, strain to remove the solids and enjoy!

Apple and Cinnamon

If you think you cannot enjoy infused water in the fall, think again. This apple and cinnamon water recipe is a treat for your tastebuds. Place two thinly sliced apples and four cinnamon sticks in a pitcher, then add two quarts of water. Refrigerate for two to four hours, stir well, then strain to remove the solids.

Strawberries and Sugar-Free Lemonade

Who knew lemonade could be healthy? For this summery infused water, grate a few fresh strawberries into a water pitcher. Squirt in a few drops of sugar-free lemonade — Crystal Light or Dasani Drops are good choices. Allow the mixture to sit for two to four hours, then refrigerate.

Tomato, Celery and Bell Pepper

If fruit is not your thing, we suggest this tangy, unique blend of tomato, celery and bell pepper in your water. Place one diced tomato, two chopped celery stalks and one small, diced red bell pepper in a pitcher, then add two quarts of water. Refrigerate the ingredients for two to four hours, then stir well and strain the solids.

Healthy food should be delicious food. Check out our healthy recipes that are ideal for bariatric, low carb eating plans and for those wanting to lose weight and better their health. If you’re looking for surgical weight loss options, visit bmi.arheart.com.

Patient Loses 24 Medications, Completes Half Marathon After Bariatric Surgery

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Meet Jon. Because of hard work, dedication and bariatric surgery, he went from taking 24 medications a day to completing a half marathon in less than a year. Read his story.

READY FOR CHANGE

“Since 1995, health issues and weight have always been a challenge for me. I was always ‘the big kid.’ My all-time high was 414 pounds. Looking at size 54 pants and 4-5XL shirts was my normal. Back pain, joint pain and 24 pills a day was my life.

My mother was the insurance coordinator for a bariatric center in Dallas, and she always tried to get me to look into surgery. When she passed away, my weight gain really increased. And over the summer, I saw a picture of me and my brothers and felt disgusted with who I had become. It was then that I knew I had to make a change.

In December 2021, Dr. JD Fuller performed gastric sleeve surgery. He is a fantastic, top-tier doctor with fabulous bedside manners, and I cannot say enough about the wonderful staff and care I received at the Bariatric & Metabolic Institute at Arkansas Heart Hospital. I was up and walking a few hours after surgery, and I walked two miles the day after surgery. There was very minimal pain. My pre-surgery worry was completely unnecessary. I tend to overanalyze things, and there just really was no reason for it.

CONQUERING GOALS AFTER WEIGHT LOSS SURGERY

Prior to surgery, Dr. Fuller and I decided on a goal weight of around 240 lbs. I thought maybe 235 would

be great. Well, I hit that goal. And I noticed other changes too. My back pain is mostly gone, my joints feel great, and I ran a half marathon in two hours and 20 minutes. There were a lot of emotions going through me as I completed the run. I was proud, grateful, energized and felt truly blessed.

My next goals are to run a full marathon and then complete a triathlon. The half marathon was just one step in the process.

SETTING AN EXAMPLE

My wife is very happy for me and is considering bariatric surgery for herself. My kids have been very supportive and keep saying, ‘wow!’ My oldest daughter has started running with me every day. She is adopting a healthy lifestyle. This has also allowed me time to spend with her to chat while we walk/jog.

People ask me if I could have adopted exercise and eating habits and gotten the same results. I answer you might be able to, but if it was not for this tool and commitment to a lifestyle change, it would not be a permanent solution. My only regret is that I did not do this 10 years ago. Last time I weighed under 235 pounds, I was in high school.

I want to celebrate this success and encourage everyone else in this process to commit, stay committed, and press on. Food does not have to control your life. Take charge, be accountable and be the best version of you that you can be. You all have been an inspiration for me. I hope I can be that same inspiration for someone else.”

Bariatric surgery can help those struggling with obesity have a happier, healthier and longer life. The team at the Bariatric and Metabolic Institute at Arkansas Heart Hospital is here to help you take the first step toward a new you. Visit bmi.arheart.com to see our surgical options, process and doctors.

3 Memorable Memorial Day Dishes

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Memorial Day weekend calls for backyard grill favorites, and these low-carb, bariatric-friendly recipes will not disappoint.

Shrimp and Broccoli Foil Packet

For bariatric eating plan: Recipe is acceptable for stage 4*, stage 5 and the liver shrinking diet.

Ingredients:

  • 1 lb. shrimp, deveined
  • 3 cups broccoli
  • *Seasoning of choice
  • Salt and pepper to taste
  • ¼ cup butter, melted or oil
  • 3 garlic cloves, minced
  • 1 lemon, sliced in half
  • Tin foil

*For stage 4, cut the shrimp up into small pieces.

Tips: You can use a blend of herbs like thyme, oregano and basil, or you could do some Cajun seasoning (such as Old Bay) if you like spice.

Directions:

  1. Toss shrimp and broccoli together in the melted butter or oil and then add your seasoning of choice along with the salt and pepper.
  2. Lay out about 4-5 same-size pieces of aluminum foil (roughly 8”x8”) and evenly distribute shrimp, broccoli and minced garlic onto the foil sheets.
  3. Cut one of the lemon halves into slices and place 2-3 slices on top of each of the sheets.
  4. Tightly wrap up each pack. Cook the packs either by grilling over medium heat for 10-12 minutes or baking at 400 degrees for 16-20 minutes.
  5. Drizzle each pack with part of the juice from the other lemon half and serve.

Nutrition per serving: Recipe yields at least 4 servings on maintenance

  • Calories: 225
  • Carbohydrates: 3.5g
  • Fat: 12.5g
  • Protein: 20g

Hot BLT Dip

For bariatric eating plan: Omit meat for stage 3 and use canned chicken/crab for stage 4. The original recipe is acceptable for stage 5 and the liver shrinking diet.

Ingredients:

  1. ½ lb. bacon (~8-9 slices) *may use chicken/crab also
  2. ¼ cup light mayo
  3. ½ cup light sour cream
  4. 4oz cream cheese (1/3 fat reduced kind)
  5. ¾ cup fat-free shredded cheddar cheese
  6. 1 tomato (seeded and diced)
  7. ¼ cup green onions, diced (may use yellow onion instead)

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix mayo, sour cream and cream cheese in bowl.
  3. Crumble bacon into mixture and stir.
  4. Add in cheddar cheese, tomato and green onion (save some tomato/green onion for garnish).
  5. Transfer over to shallow pan and bake for 20 minutes. Garnish with remaining toppings.
  6. Serve with raw broccoli, cucumber, cauliflower or cheese crisps.

Bacon nutrition per serving: (2 Tbsp) recipe yields approximately 12 servings:

  • Calories: 90
  • Carbohydrates: 2g
  • Fat: 6g
  • Protein: 6g

Chicken nutrition per serving: (2 Tbsp) recipe yields approximately 12 servings:

  • Calories: 75
  • Carbohydrates: 2g
  • Fat: 4g
  • Protein: 8g

Crab nutrition per serving: (2 Tbsp) recipe yields approximately 12 servings

  • Calories: 70
  • Carbohydrates: 2g
  • Fat: 3.5g
  • Protein: 6g

For Pimento Cheese Dip:
Stage 3, 4, 5 & Liver shrinking plan

  1. Omit bacon, sour cream, tomato and onion.
  2. Increase cheese by ¼ cup.
  3. Add ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp cayenne pepper (optional), 1 jalapeno (seeded and minced, optional), 1 4oz jar diced pimento peppers, salt and pepper to taste.
  4. Mix everything together and serve.

Optional: Toss shredded chicken in for more protein.

Base nutrition per serving: (2 Tbsp)

  • Calories: 75
  • Carbohydrates: 2.4g
  • Fat: 4.5g
  • Protein: 5.5g

Marinated Pork Loin:

Ingredients:

  • 8 cloves garlic, minced*
  • ¼-cup Dijon mustard
  • ¼-cup canola oil
  • 2 tablespoons Italian seasoning
  • 2 tablespoons Splenda
  • 1-tablespoon white vinegar
  • 1-teaspoon kosher salt
  • ½-teaspoon ground red pepper
  • 2 pound boneless pork loin (can use pork tenderloin instead if desired)

Directions:

  1. Place pork loin in a Ziploc bag.
  2. Whisk marinade ingredients together and pour over pork.
  3. Place in refrigerator and marinate 12-24 hours. If using pork tenderloin, do not marinate for more than four hours.
  4. Preheat oven to 325 degrees.
  5. Place pork loin on roasting pan and roast for one hour or until a meat thermometer inserted into the thickest part of the meat registers 155 degrees.
  6. Remove from oven and cover with foil. The pork will continue cooking and you don’t want it overdone.
  7. Let pork rest 15 minutes before slicing.

Recommendations: Place thinly sliced pork loin on top of a salad. Make a separate batch of marinade and let it simmer over low heat for 30 minutes to use as a sauce.

*Time Saving Tip: Use 1 tablespoon jarred minced garlic.

For more bariatric-friendly and low-carb recipes, visit From the Heart blog. To learn about the Bariatric & Metabolic Institute at Arkansas Heart Hospital surgical weight loss options, visit bmi.arheart.com.

Woman Loses 100 Pounds, Finds Support After Gastric Bypass

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Hallie lost 100 pounds after gastric bypass surgery at Bariatric & Metabolic Institute at Arkansas Heart Hospital and has kept it off for five years. Read her story.

CONSIDERING THE FUTURE

“I decided to have the surgery because I was morbidly obese in my 30s and was basically a walking time bomb to have a major life-threatening medical emergency that could have resulted in death. I was tired of being unhappy and scared that I would die and leave my children behind. I felt that I truly deserved a happy, active life along with my children.

A NEW LIFE

After gastric sleeve surgery, my quality of life has improved drastically. I lost 100 pounds and have kept it off for the last five years. I am no longer on blood pressure pills and no longer have low self-esteem.

FINDING HEALING, SUPPORT

The BMI team is a spectacular group of healthcare workers healing broken hearts one pound at a time. They gave me the best experience of any other hospital I tried going to for the surgery, hands down. They hold the bar high when it comes to customer service and give a helping hand to guide you with issues.

My stay with BMI was above and beyond great — the best patient care I have received, from housekeeping to the clinical staff.

The healing process was above standard because Dr. Bledsoe gave the best information about healing and care instructions — I had no issues. The new lifestyle is easy if you use the tools given to you. BMI has always given me support, even almost five years out.

If you are considering surgery, just jump in the water … The BMI team is there with open hands to help.”

If you are interested in taking the first step to a new you, visit bmi.arheart.com to learn about our minimally invasive procedures, surgery qualifications, insurance coverage and more.

Give Mom a Gift For Her Heart From the Heart

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$99 Heart Screening with Priceless Insights

Our Keep the Beat comprehensive heart screening costs less than a piece of jewelry or fancy dinner and gives priceless insights to heart health. It just might save your loved one’s life.

Keep the Beat is a heart screening and educational program exclusive to Arkansas Heart Hospital. Our premiere screening is only $99 and includes nine components to build a cardiovascular risk profile, which one of our world-class providers will review with you. This valuable information eliminates uncertainty and helps you move forward with lifestyle and risk-management changes to keep your heart healthy.

For last minute gifters, Keep the Beat vouchers are delivered via email and can be printed on demand. Purchase a gift certificate online for your loved one now. Please note, Keep the Beat gift certificates are non-refundable and require a scheduled appointment to complete the screening.

Homemade Dessert

From the recipe books of our award-winning culinary team, make mom a special dessert baked with love.

Easy Strawberry Cake

INGREDIENTS

Cake:
• 15.25 ounce box white cake mix (use ingredients listed here NOT what is listed on the box) You can also use 16.25-ounce size
• 3 -ounce box strawberry jello you’ll use the powder
• 1 cup strawberries fresh or frozen mashed or finely chopped (measured after you chop or mash them)
• ¾ cup vegetable oil
• ½ cup whole milk or 2% milk
• 4 large eggs at room temperature

Strawberry Cream Cheese Frosting:
• 8 -ounces cream cheese at room temperature
• ½ cup butter room temperature
• 5 to 6 cups confectioners’ sugar sifted then measured, more if needed
• 2 tablespoons heavy whipping cream more if needed
• ¼ cup strawberries fresh or frozen, mashed or chopped fine, drained

DIRECTIONS

Cake:

  1. Preheat oven to 350°F. Lightly spray pan(s) with non-stick spray or Wilton cake release.
  2. Add cake mix, eggs, milk, and vegetable oil to a mixing bowl. Use a hand mixer or stand mixer and mix well. Mix in the 1 cup of mashed strawberries and the (dry) strawberry gelatin.
  3. Mix for 3 minutes, stopping to scrape the sides of the bowl a couple of times.
  4. Divide the batter evenly among layer pans or pour into a 9×13-inch baking pan. Cool the cake layers for 10 minutes in the pan before removing them to a wire rack. Wait until the cake is completely cool before frosting.

For Cream Cheese Frosting:

  1. Beat the cream cheese and butter until smooth. Sift sugar and add one cup at a time to the cream cheese mixture. Add heavy whipping cream and strawberries and incorporate completely.
  2. For a more professional cake, remove the domes from the tops of the cake layers with a cake leveler or large serrated knife.
  3. Place one layer of cake on a serving plate. Spread about 1 cup of the frosting on top in an even layer. Repeat with the next layer of cake and frosting, then top the cake with the final layer of cake (if you have 3 layers).
  4. Frost the outside of the cake. An offset spatula makes it easy to get an even layer.

Chocolate Chip Cookie Cake

INGREDIENTS
• 2 cups all-purpose flour
• 1 cup of brown sugar
• 1 cup of sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp of salt
• 1 cup chopped walnuts or pecans (optional)
• 1 cup of quick oats
• 1 cup semi-sweet chocolate chips
• 1 cup oil
• 3 eggs slightly beaten

DIRECTIONS

  1. Combine flour, sugar, brown sugar, salt, baking powder, baking soda in a large mixing bowl.
  2. Add oil and eggs and mix well.
  3. Add oats, semi-sweet chocolate chips and nuts. Stir until well blended.
  4. Mixture will be thick.
  5. Spread into an 8×13 ungreased baking pan.
  6. Bake at 350 degrees for 40 minutes (time sensitive).
  7. Remove from oven and cool in pan completely before cutting into squares.
  8. Store in an airtight container to preserve freshness for a week.

Bariatric Surgery Gives Special Education Teacher More Energy for Students

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After years of taking multiple medications and struggling with infertility, Loren, special education teacher, made the decision to undergo gastric sleeve surgery with Dr. Samuel Bledsoe, bariatric and general surgeon, at the Bariatric & Metabolic Institute at Arkansas Heart Hospital. Read about her journey to better health.

Goodbye to Medications

I’m off all medications that are needed for serious health issues which has been a huge accomplishment for me. I was on blood pressure medications for seven years, and two months before surgery, I was actually put on the highest dosage of that medication I had ever been on.

I also took medication for chronic pain as well as for migraines. I had also taken medication to help me achieve a menstrual cycle since my weight caused polycystic ovary syndrome.

Now, the only meds I take are my vitamins and omeprazole for my acid reflux, which I was told by BMI I would probably need after sleeve surgery.

Non-Scale Victories

My health, energy and overall well-being have improved drastically. I can do so many things that I wasn’t able to do before. My body doesn’t hurt, and I want to be active.

I was able to walk with my students around the entire school building and take them to the nearby playground and participate in those activities with them. Before surgery, I was unable to do any of those things.

Scale Victories

A little over six months out from sleeve surgery, I lost 81 pounds and too many inches to count. I have gone from a 3XL shirt to a L/XL and from a size 24 pants to a 16. I’ve also lost a whole shoe size, which I’m extremely proud of it. My clothes fit so well!

Overwhelming Gratitude

The BMI clinic has blessed me in ways I cannot even express, and my journey is still far from over. Before this surgery, the prospect of having a family was out of the question and they have not only made this goal achievable but put it within reach! We are praying for the child we have wanted for so long.

Dr. Bledsoe and his team changed my life forever, and I am incredibly grateful for the tools they gave me. They gave me my life back, and I cannot thank them enough for that opportunity.

I would tell someone considering it [bariatric surgery] that it does not come without its own set of struggles, but that it is the best decision I’ve ever made for my health, and I wouldn’t change anything that I’ve done.

If you’re interested in learning more about bariatric surgery, visit bmi.arheart.com. Read more inspirational patient stories and find BMI-friendly recipes on the Arkansas Heart Hospital blog.

Three Bariatric-Friendly Soup Recipes

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Everyone likes a soul-warming bowl of soup. Tasty, easy to make and a great way to get fluids, soup is great for patients after gastric bypass or gastric sleeve surgery.

Our dietitians at the Bariatric & Metabolic Institute at Arkansas Heart Hospital have chosen three delicious low-carb, bariatric-friendly soup recipes that will make you and your family happy.

Harvest Soup (stage 2 only)

Ingredients:

  • 1 ounce finely diced shaved deli turkey breast
  • 2 tablespoons 98% fat-free cream of chicken soup
  • 1 teaspoon poultry seasoning
  • Chicken stock or broth

Directions:

  1. In a food processor, pulse turkey until it’s finely ground.
  2. Add soup and seasoning, and blend until smooth.
  3. Add chicken stock or broth until soup reaches desired consistency

Spicy Bean Soup (stage 2 only)

Ingredients:

  • 1 ½ cups of fat-free refried beans
  • ½ cup salsa
  • 6 ounces shaved deli chicken
  • 8 ounces evaporated nonfat milk

Directions:

  1. Place shaved chicken in food processor and pulse until finely ground.
  2. Add refried beans and continue to blend until smooth.
  3. Add skim milk or evaporated nonfat milk and blend until smooth. The soup may be thinned with a little chicken broth if needed.
  4. Place in refrigerator until ready to use.

Serving size: 2 ½ cups

Nutrition information per ½ cup serving:

  • 13 calories
  • 15 grams protein
  • 15 grams carbohydrate

Instant Pot Red Lentil Soup (stage 2 only)

Ingredients:

  • 1 cup split red lentils
  • 4 cups lower sodium chicken broth or stock
  • 1 12 oz. jar roasted red peppers and liquid
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 2 stalks celery, diced
  • 2 tablespoons olive oil
  • 2 bay leaves
  • Kosher salt and freshly ground black pepper to taste

Directions:

  1. Set Instant Pot to “sauté” and add olive oil. When hot, add carrots, celery, onions, black pepper and bay leaves then sauté until softened – about five minutes.
  2. Add chicken broth, jar of roasted red peppers and split red lentils, then stir together. All the mixture to come to a simmer. Secure lid and set vent to the “sealing” position. Cancel sauté function and choose “manual,” and use the + or – dial to choose 10 minutes. It will take a few minutes for the post to come to pressure.
  3. When the cooking time has ended, let the pot sit undisturbed for 15 minutes to naturally release some of the pressure. Then, turn the steam release knob to venting to quickly release the remaining pressure.
  4. When the pin in the lid drops down, carefully open the lid, facing away from you. Remove the bay leaves and blend the soup until smooth with the immersion blender. Taste and adjust seasonings as needed.

Nutrition information per ½ cup serving:

  • 92 calories
  • 3.8 grams fat
  • 14 grams carbohydrate
  • 2.5 grams fiber
  • 5 grams protein

If you’re ready to start your journey to a healthier, active lifestyle, our team is here to discuss the best bariatric surgery option for you. Visit bmi.arheart.com to learn more, see if you qualify for surgery and to watch our free, no-commitment online seminar. Also, find more recipes perfect for the bariatric diet.

Bariatric-Friendly Drive-Thru Eating Tips

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With our busy schedules and unexpected life events, sticking to a bariatric diet or a low-carb diet can get tricky. You may be faced with choosing the best item on a drive-thru menu from time to time, but this doesn’t have to derail your weight loss progress.

Our Bariatric & Metabolic Institute at Arkansas Hospital dietitians have created a list of bariatric-friendly drive-thru restaurant items and helpful eating tips to help you stick to your plan. Our experts are proud to offer nutritional, mental and physical support for life.

Note: BMI does not recommend our patients live off the list. This is for times when you find yourself in a pinch. Prepping your own food will always be a better option.

These servings are based on the outline for maintenance/lifetime stage. Patients starting off on this stage may make some of these options last for several meals.

Popeye’s:

  • Naked chicken tenders (optional: hot sauce packet)
  • Green beans

Tip: Try ordering a kid’s meal to save money; it comes with 1 tender and a side.

KFC:

  • Grilled chicken breast
  • Green beans
  • Caesar or house side salad with light Italian dressing

Wendy’s:

  • Southwest avocado salad with southwest ranch (makes 2 meals)
  • Parmesan Caesar salad with Caesar dressing
  • Grilled chicken sandwich (no bun or smokey mustard, extra lettuce to a make wrap)
  • Kid’s hamburger/cheeseburger (no bun, extra lettuce to make wrap)

Freddy’s:

  • Grilled chicken breast lettuce wrap
  • Single steak burger with or without cheese lettuce wrap (no sauce, load up on veggies)
  • Cup of chili with cheese (no crackers)

Tip: Try ordering a kid’s steak burger w/ lettuce wrap and sub out fries for chili.

Back Yard Burgers:

  • Blackened or grilled chicken sandwich (no bun, extra lettuce for wrap, makes 2 meals)
  • Backyard grilled/blackened chicken salad w/ balsamic vinaigrette (no croutons, makes 2 meals)
  • Turkey burger (no bun, extra lettuce to make wrap, makes 2 meals)
  • Kids Jr Burger (no bun, extra lettuce to make wrap, makes 2 meals)
  • Side salad (no croutons, with balsamic vinaigrette)

Dairy Queen:

  • Grilled chicken BLT salad
  • Side salad
  • Rotisserie-style chicken bites
  • Rotisserie-style chicken bites salad bowl
  • Dressings: light ranch or light Italian
  • Sauces: wild buffalo or zesty queso

Subway:

  • Black forest ham salad/bowl
  • Buffalo chicken salad
  • Cold cut combo salad/bowl
  • Italian BMT salad
  • Oven roasted turkey salad/bowl
  • Oven roasted turkey & ham bowl
  • Steak & cheese salad
  • Turkey Italiano salad
  • Veggie Delite salad (Add some type of protein: cheese, meat, egg etc.)

Arby’s:

  • Roast chicken salad entrée
  • Roast turkey & Swiss wrap (omit wrap, ask for extra lettuce; makes 2 meals)
  • Creamy Mediterranean chicken wrap (omit wrap, ask for extra lettuce; makes 2 meals)
  • Roast turkey gyro (omit bread, ask for extra lettuce; makes 2 meals)
  • Roast beef gyro (omit bread, ask for extra lettuce; makes 2 meals)
  • Jalapeno bacon ranch wrap (omit wrap, ask for extra lettuce; makes 2 meals)
  • Side salad
  • Dressings: light Italian or balsamic vinaigrette

Chick-fil-A: 

  • Grilled chicken nuggets (try a kid’s meal)
  • Grilled chicken sandwich (ask for extra lettuce instead of bun)
  • Egg white grill (Omit English muffin)
  • Lemon kale Caesar salad (omit packaged toppings)
  • Grilled chicken cobb salad (ask for no corn, omit packaged toppings)
  • Side salad (omit packaged toppings)
  • Kale crunch side
  • Dressings: Light Italian or lemon Caesar vinaigrette (limit to 1 packet)
  • Sauces: cilantro lime, zesty buffalo, honey roasted BBQ sauce (limit to 1 packet)

Note: Don’t get the diet lemonade thinking you are avoiding carbs. The amount of lemon juice still provides a significant amount of carbohydrates. (A large = 21g carbohydrates)

Chipotle:

  • Choose lettuce or cilantro lime cauliflower rice as your base
  • Choose chicken, steak, or barbacoa beef for your protein
  • Toppings can include fajita vegetables, shredded cheese, sour cream (about 1 spoonful), (choose either fresh tomato salsa, tomatillo green-chili salsa, or tomatillo red-chili salsa), lettuce

Note: A bowl/salad should provide at least two meals.

Zaxby’s:

  • Garden or blackened blue zalad (ask for no fried onions and toast, makes 2 meals)
  • Garden or blackened house zalad (ask for no fried onions and toast, makes 2 meals)
  • Grilled chicken sandwich (ask for no bun, extra lettuce)
  • Dressings: Lite ranch, lite vinaigrette, or Caesar
  • Sauces: original, tongue torch, insane, nuclear (limit to one 2oz cup)

Slim Chicken’s:

  • Grilled Slim’s salad (ask for no fried onion and croutons)
  • Side salad (ask for no croutons)
  • Grilled chicken tenders (can order à la carte)
  • Sauces: inferno, buffalo
  • Dressings: lite Italian or balsamic

Tropical Smoothie:

  • Supergreen Caesar chicken bowl (makes 2 meals)
  • Buffalo chicken bowl (makes 2 meals)
  • All American wrap (omit tortilla)
  • Kid’s ham & cheddar OR turkey & cheddar wrap (omit tortilla)

Cracker Barrel:

Breakfast:

  • 2 Eggs + 2 turkey sausage patties = 270 calories
  • ½ piece country ham + 2 eggs = 280 calories
  • 3 slices bacon + 2 scrambled egg whites = 270 calories

Lunch/Dinner:

  • Grilled chicken tenders (3) + 2 sides
  • Spicy grilled catfish (1 filet) + 2 sides
  • Hamburger steak (half of steak) + 1 side
  • Grilled sirloin steak (half of steak) + 2 sides OR just turnip greens
  • Lemon Pepper grilled rainbow trout (1 filet) + 2 sides OR just turnip greens
  • House salad with grilled chicken & buttermilk ranch (ask for no croutons, limit ranch to 1 cup)

Approved Sides:

  • Green beans
  • Steamed broccoli
  • Turnip greens

Note: You may add turkey and/or brown gravy to meats. Ask the server not to bring biscuits to the table.

Olive Garden:

  • Grilled chicken margherita (makes 2 meals)
  • Herb grilled salmon (makes 2 meals)
  • 6oz Tuscan sirloin with broccoli (makes 2 meals)
  • Grilled shrimp tossed in garlic sauce w/ side of asparagus (not listed on the menu)
  • Salad without croutons (ask for dressing on the side instead of tossed)

Chili’s: 

  • Cajun grilled chicken (the kind that goes on the pasta)
  • Grilled chicken fajitas (no tortillas, ask for light seasoning on veggies)
  • 6oz sirloin with grilled avocado (makes 2 meals)
  • Grilled chicken salad with 2oz honey lime vinaigrette (ask for no corn & black bean salsa)
  • Margarita grilled chicken (ask for no tortilla strips; makes 2 meals)
  • Ancho salmon w/ no spicy citrus chile sauce (makes 2 meals)
  • Kid’s meal – grilled chicken dippers

Approved sides:

  • Asparagus
  • Steamed broccoli
  • Celery with ranch

To find more bariatric-friendly recipes and weight loss success stories, visit our From the Heart blog. And to see if you qualify for bariatric surgery, visit bmi.arheart.com today.

Mom Grateful to Have More Energy for Kids After Gastric Sleeve Surgery

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As a busy wife, mom and an avid softball player, Mistica enjoyed an active and fulfilling lifestyle. But her weight made her favorite activities difficult, and she desired to regain the confidence she had lost over the years.

After seeing her husband’s success with gastric sleeve surgery at the Bariatric & Metabolic Institute at Arkansas Heart Hospital, Mistica decided to regain confidence and improve her lifestyle through bariatric surgery.

She made the first step by making an appointment with Dr. Samuel Bledsoe, bariatric and general surgeon, who performed a gastric sleeve operation.

“From the first visit with Dr. Bledsoe, I knew my life was going to change for the better,” she said. “Everyone in the clinic was friendly and helpful. The staff on the day of surgery was phenomenal!”

Since surgery, Mistica has gained back her confidence plus so much more. She lost 80 pounds in the first eight months, and has more energy for her family, to work out and play softball.

“I can play with my kids – ages 9 and 6 – after a full day of work and working out,” she said. “Before, that would never have happened.”

A DXA scan shows that Mistica’s body fat has decreased significantly after bariatric surgery.

Surgery has improved her arthritis, too, making it easier to do the activities she loves.

“I did not have any diagnosis prior to surgery, but I do have extremely bad joints/arthritis,” she said. “While arthritis never goes away, I can tell a huge difference in my joint pain; it’s not nearly as prominent as before.”

Bariatric surgery is not the easy way out. It’s a life-altering decision that requires lifetime support from an experienced team including a bariatric surgeon, dietitian, physiologist and physical trainer.

Both Mistica and her husband underwent surgery at the Bariatric & Metabolic Institute.

“I feel like when you get to the point of considering surgery you have exhausted all other avenues and you truly are ready for a tool to help with a life-changing method,” she said. “I won’t lie and say it is easy because it’s not, but what I will say is that it is 100 percent worth it! For me, it was the best decision I have ever made. My only regret is not having it sooner.”

Surgery doesn’t need to be your last resort. Bariatric surgery is considered the gold standard for weight loss and reverses or resolves obesity-related diseases like diabetes, high blood pressure, sleep apnea and more. Learn more about the benefits you too could experience at bmi.arheart.com.