Friday, May 27, 2016

May is National Salad Month

May is National Salad Month. I live on salads in the summer months in the Southern California Valley. We get HOT here... triple digits for a few weeks. When the house is already hot it's hard to bring myself to stand in front of the stove or heat the house up. My go-to cool eats are some of these salads pictured and oodles of others you can find throughout the blog just use the search box/tab above and type in salad and maybe another keyword like chicken or tuna or bean to find more recipes.

Salads Protein Weight Loss Surgery Recipes Bariatric Fitness WLS Food

Tomato Salad & Cucumber Sandwich Bento Box Lunch
Shelly's Avocado Caprese Salad
Shelly's Garbanzo and Green Bean Salad Bento Box Lunch
Build Your Own Salad Bar Night
Shelly's Award Winning Jazzy New Orleans Muffaletta Salad
Shelly's California Roll Salad
Shelly's Confetti Egg Salad
Shelly's Pizza Bean Salad
Shelly's BTE Bacon, Tomato, Egg Salad with Cucumber "Crackers"
Shelly's Italian Flag Salad
Shelly's Curry Chicken Salad with Cucumber Scoopers

Today's lunch was a variation on a Salad Nicoise: a simple Tuna Salad made with celery, green onion, green yogurt, and a sprinkle of dill served with kalamata olives, hard cooked egg, and tomato in a leaf of romaine lettuce. Simple, low carb, packed with protein and delicious.

WLS bariatric food weight loss health recipes protein fitness clean eating

More Eggface Cold Eats and Healthy Salads


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Wednesday, May 25, 2016

3 New Frosty Shake Recipes with Premier Protein

This post is sponsored by Premier Protein.

Premier Protein Shakes are great, ready to drink and convenient right out of the fridge but if you are home and are wanting to get a little creative they also make a fabulous base for frozen concoctions. It will be summer before we know it. These three recipes will cool you down on the hottest of summer days. Hope you enjoy these or better yet it inspires you to come up with your own creations. I'd love to hear about them.

Fitness Health Workout WLS Weight Loss


Fitness Health Workout WLS Weight Loss Cherries

Shelly's Cherry Cobbler Protein Shake

1 (11 oz.) Premier Protein Vanilla Shake (30 g. protein)
1/2 cup Frozen Cherries
a few cubes of Ice
Optional Topping: 1" hunk of Premier Protein Honey Caramel 15 g. Protein + 7 g. Fiber Bar, crumbled
No Sugar Added Whipped Cream

Fitness Health Workout WLS Weight Loss

Whiz on high till well blended. I topped it with No Sugar Added Homemade Whipped Cream and a hunk of crumbled Premier Protein Bar.

Tea Mango Ginger Fitness Health Workout WLS Weight Loss

Shelly's Met Your Matcha Protein Shake

1 (11 oz.) Premier Protein Vanilla Shake (30 g. protein)
1/2 of a ripe Mango, cubed (or 1/4 cup frozen)
1 teaspoon Matcha Green Tea Powder
1/2 teaspoon Ground Ginger
a few cubes of Ice

Matcha Tea Mango Smoothies Fitness Health Workout WLS Weight Loss

Whiz on high till well blended. If you prefer it sweeter. You could add a little Sugar Free Vanilla Syrup (or honey, whatever you use) to taste.

Fitness Health Workout WLS Weight Loss

Shelly's Elvis is in the Building Protein Shake

1 (11 oz.) Premier Protein Bananas & Cream Shake (30 g. protein)
1 Tablespoon Powdered Peanut Butter
a few cubes of Ice
Optional Topping: Sprinkle of Bacon Bits
No Sugar Added Whipped Cream

Bananas Cream Peanut Butter Bacon

Whiz on high till well blended. I topped it with No Sugar Added Homemade Whipped Cream and a sprinkle of bacon bits (look for real bacon ones, not imitation.) Yes, bacon bits. Trust me on this one, I promise you won't be able to help falling in love with it ;)

Hope you enjoy the Premier Protein shake recipes and...

Be sure to follow my Instagram account I'll be giving away a super cool Premier Protein Prize Pack with shakes and bars and some great swag starting sometime today. Watch for it to pop-up! 


This post is sponsored by Premier Protein #MyOneMore For the purposes of this post Premier Protein provided me with products used. Thanks for the yummy bars and shakes. Want to learn more about Premier Protein products LIKE their Facebook page, Twitter and Instagram and tell them The World According to Eggface told you to stop by. 

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Party Food: Crunchy Cheese Cups

The other night I made this fun variation on those Homemade Crunchy Cheese "Crackers" I make.

Low Carb High Protein WLS Paleo Snack Appetizer Party Food

I normally remove the crackers from the parchment paper they bake on and place on a paper towel to absorb any excess oil (some cheeses are oilier than others) and wait a few minutes till they cool and crisp up to use them as a low carb cracker or chip replacement.

Low Carb Paleo WLS Weight Loss Surgery Recipes

Crunchy Cheese Recipe - Time, Temps, Instructions How to Make

As I was taking them off the tray I commented they reminded me of those French Tuile Cookies they drape over rolling pins to form shapes... light bulb! I placed the just out of the oven, still warm and pliable cheese slices into the cups of a mini muffin pan to cool.

Weight Loss Surgery Food Appetizers Snacks

Yes! They cooled to form little edible cheese cups that you could fill with all sorts of things. I filled mine with simple Chicken Salad (cooked chicken, chopped celery, Greek yogurt, green onions, dill, salt & a few twists of black pepper to taste.) A couple made a delicious protein packed snack (or mini meal.)

Weight Loss Surgery Party Foods

Other filling ideas: tuna salad, crab salad, shrimp salad, ham salad, refried beans, guacamole, things like salsa, bruschetta, olive tapenade would be great too but drain any liquid and just use the solid goodies and fill last minute or they would soften them as they sat.

Low Carb Healthy Snacks Paleo

They are perfect for parties snacks. I will be making these for my next get together for sure.

More Eggface Healthy Party Foods

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Sunday, May 22, 2016

My ALDI Shopping Trip: Healthy Food Finds

This post was sponsored by ALDI as part of Influencer Activation for Influence Central.

For year's I've heard about ALDI from my pals in other states. I envied their awesome scores and grocery bill savings. I was pretty excited to hear that they were expanding into Southern California. We are getting one in my town but I guess that's not until next year. In this first wave of SoCal store openings, one opened a few towns over and I was given the opportunity as a local area blogger to check it out, buy some groceries on ALDI and share my thoughts on my fun shopping trip and finds. 

Markets Shopping Food Stores

Some facts for the ALDI newbies like me:
  • ALDI operates in more than 1,500 stores in 34 states
  • More than 90 percent of the products they offer are ALDI exclusive brands, they regularly buy the most commonly purchased grocery items in the most common size generally purchased, which secures sizable discounts for purchasing in volume.
  • ALDI also only accepts cash, Debit or EBT cards, avoiding paying credit card processing fees.
  • The store hours are typically from 9 AM to 9 PM, which also helps keep labor costs down.
  • ALDI does not provide grocery bags – you must bring your own or buy reusable ones at the checkout stand. Everyone should use reusable bags it's an easy way to help the environment. This is law in some states (and *jumping on soapbox* should be in California too, Senate Bill 270 was signed into law but out of state plastic bag companies have given a ton of money to get it on the November 8, 2016, ballot in California as a veto referendum - P.S. Vote YES to uphold the ban *jumping off soapbox*).
  • Carts are available for use but you must deposit a quarter. When customers are done using the cart, they return it and get their money back. I great big puffy heart love this idea! (*OK back on soapbox*) It drives me batty at other stores to see carts stuck in parking spots, flower beds and especially the ones left in the paths designed for wheelchairs. Hello?! Where are people's brains? What if wheelchairs can't pass or are unable to physically move them out of the way? One of my favorite Random Acts of Kindness ideas is running those back to the store. (*off soapbox again*) With the ALDI cart rental system that rarely needs to happen and if it does well you'll score their quarter. Reminds me of that old Tom Hank's movie in the airport.
Grocery Stores Shopping Trip

All of the above cool cost savings measures translate to savings for customers. Who doesn't like saving money?

Find an ALDI near you.

The store is smaller than traditional supermarkets - 4-5 aisles so if you are looking for a can of diced tomatoes, you will have 1 or perhaps 2 choices instead of 10 different flavor and size varieties but that sort of focused purchasing is another way you save $. I love reading labels and I was jazzed to see so many organic, free of hydrogenated oils, no colors or MSG items, look for their SimplyNature® line of products. If you are gluten free look for the liveGfree® products.

My haul... I bought some great organic spices, you know how expensive those can be. SimplyNature® organic red and green lentils too (lentils are packed with iron). They had a super price on Carlini Olive Oil No-Stick Cooking Spray. I got some nuts for future recipes. I bought a bag of their SimplyNature® organic popped popcorn for our next movie night. I bought a box of their Barissimo coffee pods and they make a delicious and rich cup of Joe. Slurping it as I type.

FYI I bought my Mum a bag of their Benton's Caramel Coconut Fudge cookies that she said tasted exactly like the ones the kiddos sell. They also had a great wine section, lots of award winners and many from our Southern California local wineries for those reading who like to sip the vino.

Healthy Foods Products Market Finds

In the Meat section, I scored a great price on chicken. In Frozen Foods, I tossed a bag of Sea Queen Jumbo Cooked Shrimp in my cart. When I got home placed about 1/2 the bag in a bowl of cold water in the the fridge to defrost and within the hour they were perfected defrosted. We had them for a late lunch, they were delicious. I also picked up a bag of Speciality Selected Mahi Mahi Fillets. They had Sea Queen salmon, flounder, huge scallops, super prices.

I love to have frozen seafood on hand in the summer. I put a couple of fillets in the fridge in the AM and by dinner time they are defrosted. I just cut up some zucchini, maybe some green onions, a piece a fish, a sprinkle of seasoning, drizzle with a Tablespoon of olive oil wrap in foil and toss on the BBQ grill for 20 minutes or so. It makes a great protein-packed healthy dinner without heating up the house and there's hardly any clean-up.

Some Foil Packet Dinner Recipes

Speaking of healthy meals... once I picked up the bag of Sea Queen Jumbo Shrimp I knew I what I was going to make for lunch. In the Produce section, I bought all the ingredients to make some killer guacamole: fresh avocados, cilantro and limes. Over to the refrigerated section for Pueblo Lindo Cotija Cheese (shhh my secret ingredient) and fresh Little Salad Bar Salsa. The Little Salad Bar Salsa is ahhhh-mazing seriously best I ever had and that bag of cilantro was 25 cents?!

Aldi Eggface Weight Loss Low Carb Protein Fitness Health

More Healthy Mexican Recipes

I was jazzed to see big bags of Honeycrisp and Fujis for literally what I have paid for only 2 apples in other stores. I bought 3 bags. I sliced a few and cooked them with a sprinkle of cinnamon and a squirt of Sugar Free Syrup till they were fork tender but not falling apart for toppings on Ricotta Pancakes, Greek yogurt or cottage cheese this week.

The Cheese section was awesome. I think I spent the most time here. You know how I love cheese. I was good I only bought a couple. I stopped myself from getting a 2 ball container of BelGioioso Burrata because although it was an awesome deal and HEAVEN (worth every. single. fat gram), it is limited to a once a year treat near my birthday. So ALDI, I will be back for it next month! I usually grill some peaches or saute some apples and top with a ball of burrata. It's better than birthday cake.

Recipes for Birthdays and Other Celebrations

Oh... non-food related... the middle aisle is like this random collection of awesome deals called Special Buys. I bought a gorgeous outdoor picnic blanket that would have been $39.99 in stores for only $9, a 2 pack of super cute garden gloves for $2. I was really tempted to get buy this outdoor fire pit they had. I saw practically the same one at the local garden center just the other day for $149 but the ALDI price was $69, still not in my budget right now because practically everyone in my family was born in the next few months. I hear these go fast so if you see something in this section don't expect it will be there when you return.

Healthy Mexican Recipes

Speaking of returning, the nearest store is about 20 miles away but that fresh salsa is worth the drive alone. I will be back and looking forward to the future opening of the Temecula, CA. ALDI store.

Want to learn more about ALDI? Let them know you want a store in your 'hood... more are coming. Head over to their Facebook page to find out all the 411 on the stores and let them know The World According to Eggface sent you over.

Did I miss any of your favorite ALDI finds? Let me know for my next trip.

Thanks for the opportunity and groceries ALDI.



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Monday, May 16, 2016

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Breakfast: Made a batch of my Mini Apple Breakfast Loaves a few days ago. They make super quick breakfasts. I cut this one in half, put a dab of butter on it and turned it upside down in a pan till it was golden and yummy. I wrapped it in foil and took it with me on my antiquing expedition with my Mum. I knew we'd stop for coffee at some point and I usually get her a bakery treat and this time I just reached in my bag and I had one too. Mine was way healthier (lower cals, carbs, and more protein) than anything in that bakery case that's for sure.

Sugarfree Low Carb Healthy Baked Goods

More Grab & Go Breakfast Recipes and Ideas

The touristy part of my town "Old Town Temecula" has a ton of antique stores and we love to act like tourists and browse through them every few months. It always sparks some fun memories for my Mum and interesting conversations.

Southern California Day Trips

I usually treat myself to a piece of vintage Pyrex (it's the only thing I really collect) but today I was on a mission. I was in search of a small (and cheap) buffet to turn into a "coffee bar" of sorts, maybe a little storage below for my extra Sugar Free Torani Syrups and K-cups. I lucked out at the third stop of the day. It needs a little love but sometime in the next few weeks I'll post the before and finished project.

Southern California Towns

Lunch: After about 4 antique stores I reach my limit. We head home and I made us a little "Tidbit Party" spread of cold cuts, cheeses (Rosemary Asiago from Trader Joe's is heaven), cucumber "crackers", pickles and nuts. Lots of yummy protein! We sat outside on the patio and talked about my DIY project plan. I'm excited.

WLS Weight Loss Low Carb Paleo Recipes

5 Things to Do With Cold Cuts

Dinner: My version of a staple Italian Sunday dinner "Spaghetti & Meatballs" and finally watched the finale of The Amazing Race. My favorite team did not win but it was a fun season. All YouTubers and Bloggers. I'm not sure I could do it. The travel and daredevil stuff (jumping off things and scaling down mountains) I would be fine but some key skills are needed I do not possess... a brain for puzzles (no memory and short attention span), I can't row boats (I am notorious for losing oars), I can't drive stick (I suppose I could learn) but the real deal breaker is eating large quantities of odd foods (they once had to eat an entire ostrich egg scrambled) umm pre-op I am not sure I could have done that.

To make the "Spaghetti" and Meatballs: half and deseed a spaghetti squash. Microwave it upside down on a glass Pyrex plate with 1/4 cup of water. 14 minutes or so (time will depend on size), you want a fork to insert easily. Allow to cool slightly. Use two forks to shred the flesh of the cooked squash into "spaghetti." While it's cooking slice a sweet Maui or Vidalia onion and saute. Toss the squash and onion together with a sprinkle of Parmesan, a few twists of black pepper and a sprinkle of oregano. I topped it with meatballs that I simmered in some Rao's Tomato Basil Sauce. Sprinkle some shredded mozzarella on top.

Pasta Alternatives Bariatric Weight Loss Surgery Recipes

More Healthy Italian Recipes

Snacks: Coffee including a Sugar Free Vanilla Soy Latte earlier and I made a batch of Quest Protein Bar Cookies and had a couple of those. If you haven't tried these yet you have to do it  here's the instructions even bars I haven't been fond of as bars I enjoy as "cookies" and it's way better portion control.

Cookie Healthy Weight Loss Fitness Workout

Each bar makes 8 "cookies" and 2 is a great portion for me so one bar's worth of cookies lasts much longer than a bar. Hope you enjoy them. They are great tossed in a Ziploc baggie as an emergency or travel purse snack.

Weight Loss Surgery Fitness Diet Workout Recipes Healthy Desserts

More days in my pouch

I have a favor to ask, if you are on Twitter can you retweet this tweet. Since the Your Weight Matters National Convention is in Washington DC this year the Convention Committee thought we'd give this a try. Thank you!



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Monday, May 9, 2016

Chocolate Mint Protein Balls and Shakes

I am excited to work with Celebrate Vitamins and share the recipes below using one of their excellent products. One of my very favorites. 

Celebrate Vitamins makes a protein powder that tastes exactly like Andes Mint Chocolates. You know those little foil wrapped, rectangular chocolates with a mint-green layer sandwiched between two brown chocolate layers, they came in a little cardboard tray. I loved those suckers as a kid. Celebrate's Chocolate Mint Protein 20 tastes like the liquefied version of those. You can mix it with water or milk and shake it up in a shaker bottle and it's great but I love to blend it with almond or soy milk and ice in the blender into a frosty chocolate mint frappe. It is ahhh-mazing.

It's one of my Mum's favorites so I made her one too. It was Mother's Day after all. Hope all the Mom's (of 2 legged kids and 4 & fur) out there had a nice day.

Eggface Bariatric Surgery Weightloss Weight Loss Fitness Recipes

Here's a shake made a few weeks ago topped with Chocolate No Sugar Added Homemade Whipped Cream and crumbled protein bar.

Eggface Recipes Bariatric Surgery Weight Loss Fitness

More Eggface Protein Shakes and Smoothies

You know it was only a matter of time before I started experimenting with it beyond shakes. Yesterday I made a batch of these little fudgy, minty, protein packed balls of love. OMG soooo good.

Protein Powder Recipes Bariatric Surgery Weight Loss Eggface

Shelly's Chocolate Mint Protein Balls

1/2 cup Celebrate Vitamins Chocolate Mint Protein 20 Protein Powder
1/4 cup Almond Meal
1/4 cup Coconut Flour
2 Medjool Dates
1/4 cup (plus 1 Tablespoon maybe) Sugar Free Vanilla Torani Syrup

Whiz all ingredients (except the 1 T of SF Torani Syrup) in a mini food processor till ball forms, if needed add that additional Tablespoon of syrup (depends on almond meal & date moisture levels, medjool dates are about 20 cals a piece and add a little natural sugar but spread over the entire recipe should be fine for even sensitive RNYers)

Bariatric Surgery Food Recipes Healthy Snacks

When the mixture clumps and a ball forms empty into a bowl and form into quarter size balls. Makes 22-24 balls. You can store them in fridge for up to a week or freeze and bring one or two down into the fridge to defrost when you want a little sweet, chocolate snack.

For the purposes of this post Celebrate Vitamins provided me with the product used. Thanks for the yummy protein.

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Saturday, May 7, 2016

Liquid Phase for Post Weight Loss Surgery

Disclaimer: Remember post-op nutritional plans vary. My sister had the same surgery with a different doctor and we had very different plans. Dr's often adjust based on anecdotal evidence, experience, individual patients health needs or history. Here are the current ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss PatientALWAYS check with your medical posse first. 

There is a difference between clear liquids and full liquids. This post lists both. A clear liquid diet is often used as the first step in post-op nutrition, they supply fluid, electrolytes, and a limited amount of energy and encourage the restoration of gut activity after surgery (some Dr's skip this and move straight to full liquids.) Full liquid diets include milk, milk products, milk alternatives (lactose intolerance or dairy-free) and other liquids with slightly more texture. Be sure you are always choosing sugar-free, low naturally occurring sugar (lactose), no added sugar liquids.

There's not much you can do but survive this part of the journey. The liquids through pureed/soft food phase are miserable and until you start eating "real food" again you will feel like a patient. It gets better I promise.

A few items that help in this phase:

Popsicle Molds - $1 store carries them or you can do the old Dixie cup, foil and wooden stick trick but I love these molds. You can pour leftover SF drinks in and make your own popsicles. If you want to take your popsicles on the go these popsicle baggies are pretty cool.

Ice Cube Trays - You will be opening boxes of broth or making homemade broth (great to do a couple of nights before surgery), pour the remainder of the box into an ice cube tray and freeze. When frozen unmold and put in a freezer Ziploc bag. Nuke one or 2 cubes as needed. I know... 1 or 2 cubes crazy?! but remember you are healing and this won't be the way you "eat" forever. It will freak you out for a bit. I drank capfuls of double milk (recipe below) and cried and thought "What the hell did I do to myself?! I can't live like this?!" It's the shock of surgery, shock of new life, drugs & anesthesia in your system, hormones, lack of nutrients... again... it gets better I promise.

Measuring cups and food scale - When our nerves are healing we may not be getting the signal or feeling of fullness, as RNYers we also have a bypassed pyloric valve so fluids flow on through. Post-ops often question "Did they even do surgery?" when they don't feel restriction, you will know you had it during solids. Trust me. Remember I said this the first day you eat chicken. It's important you eat the appropriate portion sizes (your Dr. will provide you this info at each food phase) things like measuring cups, little portion cups and a food scale can help.

Blender Bottle for shaking up protein powder shakes and Travel "sippy-cup style" Mugs which sort of skims foam off protein shakes as you drink them, foam can sometimes make you more gassy early on.

Some Liquid Ideas


Recipes Ideas Tips WLS

Sugar Free Drinks - look for non-carbonated, caffeine free (most programs clear you for both in moderation after a time) I love the little sticks that can go in water: crystal light style. Dehydration is one of the main reasons for readmission to the hospital post-op so don't let it happen to you. Sip, sip, sip.
Decaf Tea - Regular or herbal teas are a nice way to start the day (until you are cleared for caffeine/coffee which varies from program to program.) Speaking of tea: Smooth Move Tea is also a good one if you are having constipation (ask your Dr before using.)

Summer Healthy Drinks

Sugar Free Jello (packets and refrigerated cups) - seems thicker than "liquid" but generally is OK and when you are allowed yogurt try one of my favorite recipes: Fluff Stuff
Popsicles - Sugar Free Popsicles will be your best friend, crunch factor.

Pacific Organic Bariatric Surgery Weight Loss Surgery

Broth (homemade, strained of all solids) or Store bought (canned or boxed) - I love boxed and when you get bored of one flavor start mixing them (easy if you made cubes, just pop a couple of each flavor.)
Bone Broth (more protein) Pacific Organic Bone Broth comes in some fun flavors: Turkey with Rosemary, Sage & Thyme, Chicken with Ginger, Chicken with Lemongrass and Chicken Original.
Protein Soups - A few companies make savory protein powders now. Celebrate Vitamins (see link on the left) makes a Chicken Soup and Tomato Soup version.
Strained Cream Soups - Just make sure their are no solid chunks of veggies or meats, pour through a fine mesh strainer.

Eggface WLS Recipes

Double Milk - 1 cup Milk mixed with 1/3 cup Nonfat Dry Milk Powder = 16 grams of protein per 8 oz. serving. You can add Sugar Free Syrups to change the flavor up. Great option if you run out of protein powder or it's a tight $$ month.

More Money Saving Tips.

Protein Shakes - Look for low carb, low calorie, whey protein isolate is best for absorption. Then it's really a personal taste thing...  keep trying them you will find a favorite... look for travel packets, samples, sharing tubs with other post-ops.

More Protein Tips
My Favorite Protein Shake Recipes

WLS bariatric surgery food recipes eggface

Sip water every chance you get, walk, breathe fresh air and chill. Leave the scale alone for awhile. I know you want to see the #'s drop but unless you are super strong it's going to drive you batty. Despite doing all the right things it may not move right away or it may move for a time then sit at one weight for weeks then suddenly drop. Concentrate on the life changes: healthy eating choices, moving your body every day, working on the head stuff. There is no finish line. The day after a scale # or a dress size is achieved you will wake up to more of the same. The #'s will come and if you concentrate on those life changes versus the #'s, those #'s may just stick around a lot longer ;)

Cleared by your Dr. to move on... Tips, Suggestions & Recipe for Pureed/Soft Stage

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Sunday, May 1, 2016

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Breakfast: I made a batch of Ricotta Pancakes. It makes 8. Always plenty leftover making tomorrow's breakfast super easy. They were supposed to be Lemon Poppy Seed but I was all out of poppy seeds so if you have some add some.

Low Carb High Protein WLS weight loss surgery breakfast

Shelly's Lemon Ricotta Pancakes

1/2 cup Ricotta Cheese
1 Egg, beaten
1 Tablespoon Sugar Free Lemon Pudding Mix, dry
1 Tablespoon Sugar Free Vanilla Torani Syrup
3 Tablespoons Multigrain Pancake Mix

Mix all ingredients together. I use whole milk ricotta, if you use part skim, drain first. Spray pan with nonstick spray. Spoon a dollop of mixture in pan and pat flat. Cook on low till golden, flip, pat flat, cook till done. Makes 8 pancakes.

Great with a drizzle of warm Sugar Free Orange Marmalade or I topped them with chopped strawberries that had been tossed with a Tablespoon of SF Strawberry Jam, they are delicious just plain though. They can be frozen between slices of wax paper or kept in the fridge a day or 2 and reheated (nuke 25 seconds) for breakfast during the week. Surprising good cold too. I usually eat the leftovers cold, smeared with SF jam or almond butter, wrapped in foil and they become a great breakfast-on-the-go.

More Eggface Pancakes
More Eggface Breakfasts

Lunch: I received the latest Your Weight Matters Magazine (Obesity Action Coalition members get this with membership) in the mail and so I took a break from the day to read a few articles and have lunch. I never thought I'd be a "covergirl" but that's me... the first chick in the group of four ladies.

Weight Loss Surgery Lunch Menu

The magazine was great (a HUGE article on the Your Weight Matters National Convention and an awesome article on walking meditation) and so was lunch. I made a sort of Ham & Cheese Lettuce Wrap (Low Sodium Ham, Muenster Cheese roll-up wrapped in a piece of curly green leaf lettuce, a slice of tomato and mustard to dip it in.)

5 Things to do with Cold Cuts

Dinner: I make quinoa patties "quinoa burgers" often and always have a cup of cooked quinoa leftover. I usually just toss it on top of a salad or in soup but I was in the mood to experiment yesterday and came up with a great new use. I hope you will enjoy it as much as we did.

Garbanzo Middle Eastern Healthy Recipes Weight Loss Bariatric Food

Shelly's Baked Chickpea & Quinoa Falafel

1 (15 oz. can) Chickpeas, rinsed & drained
1 cup Cooked Red Quinoa
1 Egg, beaten
1/4 cup Parmesan, grated
1 Green Onion, diced
1 teaspoon Oregano
1 teaspoon Garlic Powder
1 Tablespoon Chives
a few twists of Black Pepper
zest of 1/2 a lemon

Whiz drained chickpeas in a mini food processor till ground, still a little texture. Pour into a bowl and add remaining ingredients. Mix together till well blended.

Healthy Appetizer

Spoon into a 12 cup mini muffin tin that has been sprayed with nonstick spray. Bake at 350 for 30 minutes, then 2 minutes on broil to make the tops golden. Allow to cool slightly before removing from the pan.

Bariatric Surgery Food

I served them with a dollop of Parmesan Oregano Yogurt Dip for dipping.

3 oz. Greek Yogurt, plain
1 Tablespoon Parmesan, grated
1/2 teaspoon Oregano
Salt to taste
a few twists of Black Pepper

Mix till well blended.

These were soooo good. If you love falafel they are very much like those. I loved that they are baked, way healthier than the deep fried versions at Middle Eastern restaurants.Will definitely be making these again and of course we have leftovers for today so I'll let you know how they reheat.

I was going to make a salad with them but I wasn't in the mood. They would be great with a salad or soup or a veggie.

Cook's Note: For savory dishes I cook dry quinoa in broth (1 cup quinoa to 2 cup chicken or mushroom broth, bring to boil, reduce heat, cover and simmer till no liquid remains 20-25 minutes, fluff with fork) and allow to cool. Basically it's the directions on most packages of quinoa but I use broth versus water for added taste. This makes about 3 cups cooked.

More Eggface Bean Recipes Don't be afraid of the carbs of beans, They are so good for you and umm help things you know keep moving.... with all that awesome fiber.

Snacks: Too much coffee as usual and a coffee protein shake.

Chike Nutrition Iced Coffee Bariatric

Shelly's Triple Chocolate Mocha Frappe

8 oz. Milk (any cow, soy, almond, coconut)
1 scoop Chike High Protein Iced Coffee (Mocha flavor)
1 Tablespoon Sugar Free Chocolate Torani Syrup
1 Tablespoon Unsweetened Cocoa
a few Ice Cubes

Whiz in blender on high.

More Eggface Protein Shakes and Smoothies
More Eggface Days in my Pouch

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Friday, April 29, 2016

Convention Attendance Tips

I've been to a lot of weight loss, health, fitness, nutrition conferences and conventions in my almost 10 years post weight loss surgery. I thought I would share my experiences and some tips to help you plan for and get the most out of the next one you attend.

Convention Attendance Tips

* Introduce yourself to as many people as you can. I just go up to a table or group and say "Hi, I'm Michelle." Trust me it will go well! Make a goal of meeting at least 10 new people. Find me. I want to meet everyone. This is the BEST PART of a convention for me... putting faces to names, meeting people who "get it" and are on the same road. The personal connections you make at these events are awesome and life-changing.



* Bring "business cards" with your contact info: email, Facebook, Twitter, Instagram whatever you feel comfortable sharing. You will meet tons of people and you'll be constantly writing your info down or looking for a pen or paper. It's way easier. You can make your own using any word-processing software and some perforated paper, use a local company or check out an online service like Moo.com is where I get mine (and new customers usually get 10% off) You can put a current photo or your before and current picture or an inspirational quote. Exchanging cards with a photo also makes tagging people on Facebook with photos you've taken easier.


* Look over the agenda the night before and highlight the sessions you are planning on attending. There's not a whole lot of time between sessions, so you want to know where you are headed and this will give you more time to run to the restroom, chat with new pals, take a picture or two or grab a drink. Mark the vendors and exhibitors booths you absolutely don't want to miss. Build in a time to chill-out too.

Check out the Your Weight Matters National  Convention #YWM2016 Agenda 


* When you are in the sessions: take notes (web addresses to read more later) and snap pictures of slides that will help you recall those great tips and information you want to take home and apply. Stand up and ask questions.


* This is a chance to try something new. Break out of your comfort zone. You don't dance... dance at the evening mixer. Not a joiner... try a group fitness class. I wore my first dress in years at a convention. I always try at least one fitness class at Your Weight Matters events (there's always such a nice variety) I know I'm safe and in a place of respect and non-judgment. I can kick left when everyone is kicking right.




* If you are bringing a laptop or smartphone charge it at night in your room (plugs are not always available near your seat) and be sure to silence your settings. You don't want "Call Me Maybe" or the Biebster going off during a session.


* Tweet using the official convention hashtag. All social media savvy conventions will have one. Not only does it help the convention planners see what you are enjoying: "I'm loving Dr. X's session. Great tips! #YWM2016" or "Just tried a sample of  _____ at Booth #5 Delicious! #YWM2016" but it's also a great way to find friends and connect: "Heading to coffee shop. Anyone want to join me?" #YWM2016"



* Wear comfy shoes and comfy clothing. Hotel conference rooms are notoriously chilly (even in the middle of summer) so bring a light sweater if you are sensitive to that. It was 110 degrees in Phoenix, AZ outside but in the hotel my teeth were chattering. Trust me on this. Evening events... please don't stress about what to wear. Anything goes... some people dress up more and some are in the same clothes from the day's events. Wear what YOU feel comfortable in.


* I usually toss a healthy protein snack in my bag, nuts or protein bars are great (not too noisy or messy to eat.) I always have a bottle of water and travel packets of protein are great just in case the meal is not your cup of tea. Some conventions provide water (some have coffee and tea) ask the convention planners what will be available if that info is not available online.

Healthy Travel Tips


* Most conventions will give you a "swag bag" with goodies and information inside upon registration. Visit the vendors in the exhibition hall and score even more samples. Make another visit just before the exhibition hall closes. Most companies don't want to pay to ship product home so they are liberal with their samples an hour before closing up shop. Save a little room in your luggage to bring home your goodies or use the hotel business center to mail stuff home.


* Complete the post-conference survey. Take a few minutes to let the convention planners know about your experience, what you loved, what could have been better, the planners review those surveys so you can help mold and shape future events.


Upcoming events where I will be attending and/or speaking. Find me and say "Hi!"

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