10 Tips for Cutting Carbs

Friday, July 31, 2020
10 Tips for Cutting Carbs by Livliga
The seasonal changes in our lives are always a good time to check up on our carb consumption. We can all benefit from limiting our highly processed and packaged carbs. Instead planning meals with high quality carbs that come from whole foods is much healthier for us, and honestly, more satisfying. Healthy eating is the best gift we can give to ourselves as well as the ones who we love.

Swap your food choices to healthier alternative

Here are 10 tips for cutting carbs as we focus on living life as our healthiest selves:

  1. Cook and prepare most of your meals
  2. Read the labels on the canned and packaged foods you buy and choose the healthiest option
  3. Plan your meals and snacks ahead of time
  4. Track what you eat with a food journal or a convenient online app like Fitbit
  5. Include whole grains for the carbs you plan for your meals
  6. Choose high protein snacks like unadulterated yogurt, eggs or homemade smoothies 
  7. When eating fruit choose whole fruits or canned fruit with no added sugar
  8. Be aware of quantities, measuring your food, especially your carbs, and serve up right-sized standard servings
  9. Swap out refined sugar with other natural sweeteners like apple sauce, honey, or maple syrup when cooking or baking
  10. Drink flavored waters instead of sugar packed sodas


Monday Motivational Meal

Monday, July 27, 2020
Monday Motivational Meal in Halsa Portion Control Bowl

You will experience childhood nostalgia of summertime family gatherings with this bariatric-friendly recipe! Be sure to incorporate this healthier version of roasted cauliflower "faux potato" salad in your next backyard bbq! It's super tasty served up in the Halsa bowl!

Find Your Favorite Livliga Pattern

You can find this bariatric-friendly recipe here


Book Review: Release Your Regain

Friday, July 24, 2020
Release Your Regin Book Review by Livliga

Dr. Kristin Lloyd, PhD, LPC, CCH does it again! Her new book, “Release Your Regain” goes to the heart of the chronic challenge of post-bariatric surgery regain. She shares the specific ways we can stop the shame, embrace our ability to make positive change, and gives us the steps we need to take to make the changes we want in order to live life as our healthiest selves. She makes it clear that only we have the power to make the change. It may not be easy but it is possible.

Because Dr. Lloyd is a post–bariatric patient herself she brings personal understanding and insight as well as empathy into the realm of the tough subject of regain. An important insight she shares is that we can’t tackle the regain until we are ready to or, as many of us already know, we will not succeed. She walks us through the steps necessary to be ready for change.

Livliga "Allow Room For Change" Celebrate Portion Control Bowl

As a psychotherapist, Kristin is able to outline the issues and stages we can take to get control of our regain by addressing the emotional, psychological, and behavioral reasons for weight regain after weight loss surgery. As she points out, “…you can release your regain at any time or stage of your journey.” She further explains, “…the majority of regain comes from poor lifestyle choices and a lack of behavior modification after surgery.” And additionally, she points out “Post-op issues are life skills issues and largely emotional regulation issues.” Often these are the issues that are glossed over or neglected. That is why this book is such a great resource for the WLS community.

Every chapter has “Reflection Questions” at the end of it. These help you understand what your challenges are and to personalize the process to make it work for you. Kristin makes clear, “Lasting lifestyle change occurs over time. It is not a light switch. It doesn’t just happen. It’s intentional, gradual, and requires a practice of new behaviors.”

Finally there is a book to help us let go of the shame and our regain, allowing us to better understand ourselves emotionally and embrace the healthy lifestyle we seek.

Download Your Free Copy of The Psychology Behind the Plate

Monday Motivational Meal - Broccoli and Sweet Apple Slaw

Monday, July 20, 2020
Livliga Healthy Broccoli Apple Slaw in Aveq Serving Bowl and LivSpoon

You can create so many dishes to include in a Picnic/Tailgate Menu. We want to highlight one of our favorite family summer salads, Broccoli and Sweet Apple Slaw with Dried Tart Cherries. This recipe is super easy to make and easy to measure up in right sized portions with our LivSpoons. We put our salad in the Aveq serving bowl which works perfectly with our Livspoons!

Find Your Favorite Livliga Pattern

You find the recipe here!

3 Dips—Perfect for healthy summertime munching

Friday, July 17, 2020
In the summer we want fresh and easy recipes we can enjoy in our own backyard, or that are ready in our refrigerator for a healthy, satisfying snack. Here are three of my favorite dips that make munching on veggies a delicious treat. They are dips with different flavors to suit your mood…and, of course…all easy to make!

Why these dips? They are easy to make ahead of time and are ready when you need them. Making your own ensures there are no extra ingredients…you control what goes in it and because it is fresh there are no needed additives or preservatives you find in store bought versions.

Dip #1

Livliga Wasabi Dipping Sauce

Wasabi Dipping Sauce

Why this dip? It’s unusual. A dip that is great to serve with blanched green beans for a different take on the predictable crudité. The flavor is spicy but not hot with heat.  It is super easy to make and can be stored in the refrigerator for at least a week. Did I mention it is a snap to make all in one bowl and only has 5 ingredients?!

Dip #2

Livliga Healthy Carrot Hummus with Turmeric

Carrot Hummus with Turmeric

Why this dip? It is a great way to fit in more veggies! Turmeric is the “hot” new spice that is considered to have a number of health benefits…especially anti-inflammatory. You use a food processor for easy prepping and don’t forget the garnish of fresh mint or other herb from your garden.

Dip #3

Livliga Cream Cheese Dip in Halsa Bowl

Yummy “Cream Cheese” Dip 

Why this dip? It’s luscious and creamy. The yogurt “cream cheese” you make in the first step is a great base for a variety of dips. And for those needing to focus on higher protein foods this dip is loaded with it. It is so satisfying especially because of the high protein content.

What to serve these dips with? Think about fun and different vegetables you find fresh in the summer months. Think about blanching asparagus or green beans (our favorite with the Wasabi dip). Then there are these tasty and crisp veggies like jicama, Hakurei turnips, radishes, cucumber, zucchini or cherry tomatoes and all colors of sweet peppers. Celery makes for a great dipping veggie…keep the leaves on for extra visual flair. If you have a vegetable garden its great to see what you have a ton of and use it for your crudité!

Want some chips? Make homemade tortilla chips with tortillas you buy at the grocery store. Spray them with olive oil spray on both sides and baking them at 350 for about 15 minutes until they brown and become crisp. Voilá! You now have fresh chips to go with your fresh dip and veggies!

Want more dip ideas? Click here!

Enjoy! And Live vibrant!

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Monday Motivational Meal

Monday, July 13, 2020
Livliga Healthy Mediterranean Sea Bass on Halsa Dinner Plate

This melt-in-your-mouth Mediterranean Sea Bass recipe is perfect for those hot summer days. This colorful and flavorful dish pairs beautifully with our Halsa portion control dinner plate! Enjoy!

Find Your Favorite Livliga Pattern

Want to try this recipe? You can access it here!

Guest Blog: Roasted Cauliflower “Faux Potato” Salad

Friday, July 10, 2020
Denise Roden Healthy Faux Potato Salad in Livliga's Halsa Portion Control Bowl

Almost like Mom used to make . . .

Roasted Cauliflower “Faux Potato” Salad

Some of my best memories growing up in Alabama were of summertime cookouts! I remember heading down to the “valley” to visit our grandparents, aunts, uncles and cousins on the 4th of July and we always had the best celebrations.  There were hotdogs and hamburgers on the grill and my mom always made a big, huge bowl of Southern Potato Salad and of course my grandmother had a big bowl of Ambrosia Salad (a southern fruit salad).

Since my weight-loss surgery in 2004, I had to alter a few of these delicacies that I remember from holiday gatherings so I could still experience the nostalgia from those precious family gatherings and satisfy my palate.

I experimented a lot with cauliflower over the past year making pizza crusts, cauliflower rice and even cauliflower mac and cheese and the texture of the cauliflower really stands up for those dishes so I thought I would try if for potato salad. The eggs and mayo in this dish really take me back to those “good ol days” – I hope you enjoy it too!

Healthy Roasted Cauliflower Faux Potato Salad Livliga Guest Blog


  • 1 head of cauliflower, trimmed and cut into florets (about 2 pounds)
  • 1 tablespoon minced garlic
  • ¼ cup olive oil
  • 2 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon dried parsley
  • 6 hard-boiled eggs, chopped
  • ½ cup chopped green onions
  • ¼ cup sweet relish or chopped sweet pickles
  • ½ cup chopped celery
  • 1 tablespoon spicy mustard
  • 1 cup mayonnaise (I prefer Duke’s)

For the roasted cauliflower:

Step 1 - Preheat an oven to 450 degrees.
Step 2 – Mix cauliflower florets, minced garlic and parsley in a large bowl. Drizzle olive oil and lemon juice over the cauliflower mixture and season with the salt and pepper. Toss and spread evenly over a banking pan (line with foil).
Step 3 – Roast in preheated oven for about 15 minutes, turn the cauliflower and continue roasting for about 10 minutes. Cauliflower will be soft and have a little brown on the florets.
Step 4 – Remove from oven and allow to cool.
Step 5 – In a large mixing bowl, toss in chopped eggs, chopped green onions, sweet relish, chopped celery, spicy mustard and mayonnaise.
Step 6 – Once cauliflower has cooled toss with ingredients in mixing bowl and sprinkle with paprika.
This can be eaten warm or cold.

Healthy Roasted Cauliflower Potato Salad in Halsa Portion Control Bowl

Nutrition Information
Servings: 6. Calories: 321. Fat 26g; Protein 7.2g; Total Carbohydrate 17.3g; Net Carbohydrate 15.6g; Cholesterol 174mg; Fiber 1.7g; Sodium 1041 mg

Guest Blogger Bio

Denise Roden is a successful Roux-en Y Gastric Bypass patient since 2004.  Denise is committed to providing quality education & coaching services to the bariatric community. She is credentialed as a Bariatric Support Group Leader, a Success Habits Trainer, a Back On Track Trainer, and a Bariatric Health Coach. You can find her on Facebook at Bariatric Center for Success or Twitter and Instagram @BariatricDC.

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Monday Motivational Meal

Monday, July 6, 2020
Grilled Arugula Turkey Burger on Livliga Vivente Portion Control Dinner Plate

Who doesn't love a good burger in the summer hot off the grill? What about this Peppered Arugula Turkey Burger? Complete with sweet potato fries and tomato, red onion salad for a delicious summer meal for the whole family. We served ours up on Vivente!

  Explore the Vivente Dinnerware Line

You can find this recipe here!