Kayla Girgen, RD, LD

🎃🍂 Protein Pumpkin Pie, anyone? 🍂🎃 This crustless protein pumpkin pie has all the cozy vibes of the real thing, without the dreaded blood sugar crash. Perfect for Thanksgiving or anytime you want a slice of fall flavor! 🥧💪 It’s simple to prepare, and one slice is only 125 calories and nearly 10 grams of protein! PROTEIN PUMPKIN PIE RECIPE Makes 8 servings INGREDIENTS 1-15 oz can pumpkin purée (not pumpkin pie mix which has added sugar) 1-12 oz can evaporated milk 3 eggs 1 cup sugar substitute 2 tsp pumpkin pie spice 2 tsp cinnamon 1/2 tsp salt 1 scoop protein powder of choice INSTRUCTIONS 1. Preheat oven to 375 degrees Fahrenheit. 2. In a large mixing bowl, whisk together all ingredients. Pour mixture into a prepared 9-inch round baking pan. 3. Bake for 40-50 minutes, until middle of pie is set. 4. Cool completely, preferably overnight in the refrigerator. Serve with a dollop of whipped cream. 👉 Save this recipe for a healthy holiday treat that’s as good for your taste buds as it is for your blood sugar! Follow me for more high-protein, blood sugar-friendly recipes like this! #pumpkinpie #proteinrecipes #healthydessert #fallflavors #dietitianapproved #pumpkinrecipes

🥣 Cottage Cheese Caprese 🍅🌱 Every time I post this recipe to my stories, I get so many comments, so I thought I’d take you through the process! It’s simple to make, and this cottage cheese caprese is one of my favorite, high-protein summer lunches! Here’s what you need: — Cottage cheese — Tomatoes — Balsamic vinegar or glaze — Fresh basil — Black pepper — Olive oil (optional) Here’s what you do: 1) Spoon a generous amount of cottage cheese* into a bowl. *Treat yourself and use 4% cottage cheese! 2) Layer with diced tomatoes, basil, balsamic, and black pepper. 3) Find a cozy spot and enjoy your lunch outside! 🔖 Save this recipe for later, and follow Kayla Girgen, RD, LD for more high-protein, bariatric- and glucose-friendly recipes! 👩‍🍳 #cottagecheese #caprese #healthylunchideas #summerfood

Here are the top 4️⃣ reasons for hitting a weight loss stall – or regaining – after bariatric surgery. 🍎 GRAZING is the #1 reason for weight gain after bariatric surgery. This is evident in the research; it’s not an opinion. 👟 The human body was designed to MOVE – even if it’s “just” walking. One 30-minute workout doesn’t rule out sitting all day long. “Move it or lose it sister!” (Name that movie) 😅 🥨 Learning how to optimize blood sugar and reintroduce carbs is one area I see people struggle the most. I spend time helping my clients determine which carbs their body likes (and doesn’t like) with CGM. DM me ‘CGM’ to learn more about glucose monitoring! ⚪️ ⬇️ Eating too little and exercising too much is NOT a recipe for weight loss. It’s so much more than calories in, calories out. Eating <1000 calories for extended periods of time tanks your metabolism and makes you prone to losing muscle – NOT fat! ✨Can you check any of these reasons for hitting a stall (or regain) after weight loss surgery? #vsgpostop #weightlossjourney #weightlossstruggle #weightlosshelp #bariatriclife #wlsregain #wlsnutrition #wlspostop #weightlossforwomen #weightlossdietitian #gastricsleevecommunity #gastricsleeve

🥣 High-Protein Soup Hack In 2 minutes or less, you can turn your favorite soup into a high-protein meal by adding cottage cheese! I picked up the @panerabread corn chowder and @good_culture cottage cheese (🙌 hands down my FAVORITE cottage cheese) at Costco. Drop a 🔥 if this high-protein hack will help you through these cold temps 🥶 For more protein tips, download my 🆓 guide — linked in my bio! #costcofinds #soup #highprotein #soupseason #costcohaul #highproteinlowcarb #souprecipe #easymeals #mealprep

🍷 Alcohol & Blood Sugar🩸 Watch this if you plan to imbibe in Christmas spirits 🍾 Minus sugary mixers, alcohol actually tanks your blood sugar 📉 As a result, you might get the “munchies,” so stay hydrated and keep healthy snacks on hand! #alcohol #bloodsugar #cgm #bloodsugarbalance #beer #wine #christmasspirits #vokda

Level Up Your Bariatric Journey with CGM ⚪️ CGM (continuous glucose monitoring) is an incredible piece of technology to complement your bariatric surgery journey. Learn how certain foods, exercise, sleep, and stress impact your blood sugar, and ultimately, your results. Discover “healthy” and low-calorie foods that spike blood sugar. Explore ways to reintroduce carbohydrates without going “off the rails” or backpedaling on your progress. See how non-food factors like stress and sleep impact your results. Make informed food decisions without tracking calories – You didn’t have surgery to log your food forever! Stay accountable and learn how to interpret and adapt your nutrition and lifestyle with 1:1 support from a Bariatric Dietitian. DM me to learn more, or apply for CGM coaching in my bio links. #cgm #bariatricsurgeryjourney #weightlosssurgery #wls #vsgsupport #bariatricsupport #pcos #bloodsugarbalance #vsgcommunity