If you’re tired of drinking plain protein shakes, this simple protein drink hack is about to become your new favorite. It’s light, refreshing, sugar-free, and completely customizable — perfect for bariatric life or anyone focused on high-protein, low-carb living.
One of the biggest challenges after surgery (or during weight loss) is finding ways to enjoy protein without getting bored. This drink feels more like a fun, flavored refresher than a traditional protein shake — and it’s incredibly easy to make.
🥤 Protein Drink Recipe
Ingredients:
2 sugar-free drink packets (any flavors you love)
A small amount of water
Ice
1–2 splashes of sugar-free syrup (optional)
1 ready-to-drink protein shake
Directions:
Add the drink packets to a cup with a small amount of water and stir until fully dissolved.
Fill the cup with ice.
Add a splash or two of sugar-free syrup if desired.
Pour in your protein shake.
Stir well and enjoy!
Flavor Combo I Used
Welch’s Cherry Pomegranate
Sonic Ocean Water
This combo is fruity, refreshing, and perfect for warmer days — but the possibilities are endless.
💡 Why This Works for Bariatric Life
Helps increase protein intake
Encourages hydration
Sugar-free and low-carb
Easy on the stomach
Totally customizable
If you try this protein drink, let me know your favorite flavor combo! And be sure to follow Bariatric Living for more protein-forward recipes and tips that make this lifestyle easier — and more enjoyable.
If you love classic comfort desserts but want a lower-sugar option, this Sugar-Free Apple Cranberry Dump Cake is a must-try. It’s simple, flavorful, and perfect for anyone following a bariatric or low-sugar lifestyle.
This recipe combines tender apples, tart cranberries, warm spices, and a buttery cake topping—all without traditional sugar. It’s one of those desserts that no one will believe is sugar-free.
Ingredients
5 apples, cubed
12 oz fresh cranberries
3 tablespoons butter
½ cup Splenda
⅛ cup Jordan’s Caramel Skinny Syrup
⅛ cup Jordan’s Brown Sugar Cinnamon Skinny Syrup
1 tablespoon cornstarch
2 tablespoons water
Pillsbury Zero Sugar Yellow Cake Mix
16–20 pats of butter
Instructions
Sauté apples and cranberries in a skillet with butter, Splenda, and both Skinny Syrups until tender.
Mix cornstarch and water to form a slurry and stir into the fruit mixture until thickened.
Transfer fruit filling to a 9×13 baking dish.
Evenly spread the zero-sugar cake mix over the fruit.
Top with butter pats.
Bake at 325°F for 30–40 minutes, until golden and bubbly.
One of my favorite ways to add flavor without added sugar is by using Jordan’s Skinny Syrups. The caramel and brown sugar cinnamon flavors give this dump cake that classic holiday taste without the sugar spike.
👉 You can save 10% on your first order at skinnymixes.com by using my code: BARIATRICLIVING101
Final Thoughts
This sugar-free dump cake is proof that you don’t have to give up dessert to stay on track. It’s warm, comforting, and perfect for holidays or anytime cravings hit.
As I continue sharing my rediscovered 2018 bariatric videos on Bariatric Living 101, today’s video holds a very special place in my heart.
In this throwback video, I’m joined by my friend Penny. Penny and I met at the bariatric center and ended up having our surgeries on the exact same day. While we walked into surgery together, we chose two different bariatric procedures. I had Sleeve Gastrectomy, and Penny chose SIPS.
A Quick Protein Taste Test Before the Talk
Before our discussion begins, I share a quick taste test of a protein pudding I picked up from Aldi and give my honest thoughts. Finding protein-focused foods that actually taste good is a big part of bariatric life — and I’ve always believed in keeping things real.
Sleeve Gastrectomy vs SIPS: Our Experiences
In our conversation, Penny and I talk openly about:
What led us to choose different surgeries
How Sleeve Gastrectomy and SIPS differ
Early recovery experiences
What life looked like shortly after surgery
This wasn’t about saying one surgery is better than the other — it was about sharing real experiences so others could feel informed while making their own decisions.
Why I’m Sharing This Video Now
Many people following Bariatric Living 101 today are still in the research phase of their bariatric journey. Hearing firsthand experiences from patients who chose different paths can be incredibly valuable — and this video captures that honesty from the very beginning of my journey.
If you’re considering bariatric surgery, newly post-op, or just looking for community, I hope this video reminds you that there’s no one-size-fits-all approach — only the choice that’s right for you.
👉 Watch the full video on YouTube and don’t forget to subscribe for more bariatric lifestyle content, recipes, and rediscovered moments from my journey.
Today, I’m sharing a very personal piece of my past — my original 2018 introduction video from when I first talked openly about my health struggles and the road that led me to Sleeve Gastrectomy. As I relaunch my channel under Bariatric Living 101, I felt it was important to bring this video with me. It’s the foundation of everything I’ve learned and everything I share today.
My Health Was Declining, and I Knew Something Had to Change
Back in 2018, I was facing several developing health issues that were affecting my everyday life. I didn’t feel like myself anymore, and it became clear that something had to change. Bariatric surgery wasn’t an easy decision, but it was a necessary one — a medically supported choice to reclaim my health and my future.
Why I’m Sharing This Video Again
Many people who follow me now weren’t here in 2018. They may be just beginning their own bariatric journey or researching sleeve gastrectomy. I wanted to reintroduce this video to remind new viewers (and even myself) where this all started.
This video is raw, honest, and full of emotion — and it represents the moment I chose hope.
A New Chapter with Bariatric Living 101
Bariatric Living 101 is all about living a protein-forward, low-carb lifestyle after bariatric surgery. Today, I share recipes, tips, honest experiences, and real-life bariatric living — but it all began with the story you’ll see in this video.
Whether you’re researching surgery, newly post-op, or years into the journey, I hope this video helps you feel supported, encouraged, and understood.
Watch the Video
👉 Be sure to watch the full introduction on my YouTube channel and subscribe so you don’t miss the rest of my rediscovered videos from earlier in my journey.
If you’re comfortable, I’d love for you to share your story in the comments — you never know who your words might encourage.
Traveling is one of my favorite things—new places, new foods, visiting friends and family, and stepping outside of the normal daily routine. But when you’ve had bariatric surgery or you’re trying to maintain a protein-forward, low-carb lifestyle, vacation can feel a little intimidating.
The good news? With a little planning and a few simple habits, you can stay on track and fully enjoy your trip. These are the exact tips I used on my recent vacation, and they made all the difference!
1. Pre-Plan Your Food for the Road
Before leaving home, I always pack protein-forward, travel-friendly snacks so I’m never stuck without options. Things like protein shakes, jerky, cheese sticks, low-carb snacks, and even my portable Ninja blender help me stay consistent.
Packing a few staples also prevents those “last-minute drive-thru” decisions that can happen when hunger hits. When your protein is covered, everything else becomes easier.
2. Enjoy a Picnic at Rest Stops
One of my favorite parts of road trips is stopping at a rest area with my husband, spreading out our little cooler, and having a healthy picnic.
Fresh air, shade trees, a little walk to stretch your legs—it’s such a peaceful way to break up the drive. It also keeps us from stopping at fast-food restaurants where choices can be more tempting.
It’s simple, budget-friendly, and keeps you in control of your food choices.
3. Prioritize Hydration (Especially Because of Swelling!)
Traveling—especially long car rides—can make you swell. That’s why staying hydrated is so important. I always bring my refillable water bottle and pack plenty of sugar-free drink packets so I can make flavored water anywhere.
Hydration helps: ✔ Reduce swelling ✔ Keep you energized ✔ Prevent mindless snacking ✔ Support digestion
It’s such a small thing that makes a huge difference in how you feel on vacation.
4. Don’t Skip Your Vitamins + Supplements
Just because you’re out of your routine doesn’t mean your vitamins take a vacation! I pack all of mine in a travel organizer and make it part of my morning ritual—even while away.
Travel tip: If you ever forget your prescription or can’t get it refilled before your trip, you can call a local pharmacy where you’re staying. They can contact your pharmacy back home and transfer the prescription for you (as long as you’re in the area for a few days).
5. Make Smart Choices While Eating Out
Eating at restaurants is part of the fun of traveling—but it doesn’t have to throw you off track. My husband and I almost always share a plate, which helps with portion control and reduces waste.
I choose protein-first meals like: • Grilled chicken or steak • Seafood • Bunless burgers • Veggie sides instead of heavy carbs
You don’t have to be perfect—just choose the best option available and enjoy the experience.
6. Most of All… Enjoy Your Vacation
This is the part people forget: you are allowed to enjoy your trip. You’re allowed to relax, taste new foods, spend time with people you love, and take in the sights.
Staying healthy doesn’t mean missing out—it just means being mindful and making choices that support how you want to feel.
Travel is about memories, not macros.
Final Thoughts
With a little planning and a few intentional habits, staying on track during vacation becomes much easier. Pack your protein, hydrate, bring your vitamins, choose wisely at restaurants, and embrace the moments that make traveling special.
You deserve to feel your best—no matter where you are. 💛
Heading out on vacation soon? Whether it’s a weekend getaway or a few weeks with family, staying on track with your bariatric goals while traveling doesn’t have to be hard! I’ve learned that a little preparation makes all the difference. In this post, I’m sharing what I pack for a bariatric-friendly trip — everything from my protein staples to my daily vitamins — so you can stay consistent, feel your best, and still enjoy your time away.
🧳 My Bariatric Travel Essentials
1. Protein Shakes & Drinks Protein is the foundation of my day, so I always make sure to pack my favorite ready-to-drink shakes. They’re quick, easy, and keep me full when I’m on the go.
2. Sugar-Free Syrups Coffee is a must when traveling — but I love flavor without the sugar! I bring a few of my Jordan’s Skinny Syrups in travel-size bottles for quick, guilt-free flavor options wherever I go.
3. Portable Ninja Blender & Frother These are game-changers for making protein coffee, shakes, or even quick smoothies right in the hotel room. My frother takes up almost no space and gives me that coffee shop feel every morning!
4. Vitamins & Medications Routine is key. I pack a weekly pill organizer with all my bariatric vitamins and any medications, so I never miss a day — even with a busy travel schedule.
5. Protein Snacks A few go-to travel snacks like protein bars, jerky, or low-carb cheese crisps help me avoid airport temptations and stay satisfied between meals.
🌟 Tips for Staying on Track While Traveling
Plan ahead: Bring what you know works for you instead of hoping to find it on the road.
Hydrate often: Flights, long drives, and salty snacks can sneak up on you — keep a refillable water bottle handy.
Don’t stress perfection: Vacations are about balance — enjoy the experience, make mindful choices, and get back on track with your next meal.
💬 Final Thoughts
Traveling after bariatric surgery doesn’t mean leaving your healthy habits behind. With a little planning, you can feel confident, prepared, and ready to enjoy your vacation — protein shake in hand!
If you want to see exactly how I packed for my trip, check out my YouTube video where I show all my bariatric-friendly travel essentials! 🎥
Bariatric Living 