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. Here's what I ate yesterday...

Breakfast: A Pineapple Cottage Cheese Double and the best green grapes I have ever eaten in my entire life, other people must have thought so too because I went back to the store and they were sold out.

Weight Loss Diet Health Menu

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Lunch: A caprese salad: Fresh Mozzarella, sliced Tomato, Basil, a dollop of store bought pesto sauce, sprinkle of Oregano, Salt & Pepper.

Summer Garden Recipes Tomatoes Mozzarella Basil

Dinner: I had some time to kill the other day and I killed the time roaming the aisles in one of our local healthier foods markets. I spotted Path of Life Mediterranean Quinoa and tossed it in the cart.

Frozen Food Healthy Products Weight Loss Menus

I am so glad I did. I added just a few ingredients and turned them into a terrific Meatless Monday meal with some grilled veggies... sliced squash, eggplant and onions, swipe of olive oil and grilled and then I sprinkled the eggplant with a little Parmesan cheese.

Vegetarian Dinner Lunch Weight Loss Surgery Bariatric Menus

Shelly's Mediterranean Quinoa Patties 

1 10 oz package Path of Life Mediterranean Quinoa, cooked
2 Eggs, beaten
3 Tablespoons Multigrain Pancake Mix
1/4 cup Parmesan Cheese

Cook quinoa per package instructions (microwave in package 4 minutes, let sit 1 minute) remove from package and allow the quinoa to cool slightly. Mix all ingredients together till well combined. Using a 1/4 cup measure make patties. Place in pan and flatten slightly. I saute 4 at a time in a 10" non stick pan with a Tablespoon of oil on medium heat. Cook about 5 minutes on one side. When you see the edges are golden, flip and continue about 5 minutes on other side till golden brown and crispy. Makes 6 patties. Leftovers keep in fridge for a few days. To reheat, nuke a minute then place under the broiler a few minutes to crisp back up.

I served them with Greek Feta Yogurt Dip

3 oz. Greek Yogurt, plain
1 Tablespoon Feta Cheese, crumbled
1/2 teaspoon Oregano
Salt to taste

Mix till well blended.

Veggies Italian Healthy Side Dishes Weight Loss Low Carb Cooking

Snacks: Too much coffee and a Cherry Vanilla Protein Shake.

Lean Body Sugar Free Torani Syrup Weight Loss Surgery Fitness Workout

Shelly's Cherry Vanilla Protein Shake

1 cup Vanilla Soy Milk (or Regular Milk)
1 scoop Vanilla Protein Powder
1 Tablespoon Sugar Free Torani Syrup (I used SF Black Cherry)
1/4 cup Frozen or Fresh Cherries
3 or 4 cubes of Ice

Whiz in blender till smooth. Top with a squirt of no sugar added, homemade whipped cream, optional.

For those of you looking for a great tasting Vanilla protein powder that has no preservatives, gluten or lactose, artificial sweeteners (migraine sufferers take note), artificial colors or flavors you might want to give Labrada Lean Body for Her a try. They also make a Chocolate flavor and a Peanut Butter.

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Friday Five

A weekly round-up of tidbits, tips, ideas, news articles, random cool things from the weight, health, nutrition, food, fitness, weight loss surgery world...

1. You can still take part in the fun of the Your Weight Matters National Convention brought to you by the Obesity Action Coalition #YWM2014 During the 2014 Your Weight Matters National Convention being held next week, attendees (and those that want to take part but couldn't make the event) will be marching to Washington, DC – virtually and symbolically. The Virtual Advocacy March takes place throughout the weekend. All you need to do to join the OAC’s Virtual Advocacy March to Washington, DC is track your steps beginning Thursday, September 25 – Sunday, September 28 using any tracking device (if you need one Steps is a great App and it's free) At the end of each day, text the number of steps you took to (813) 708-5728. We will announce our progress via social media every day.

I will be live tweeting throughout the event. So you'll get snapshots (literally) of what an OAC event is all about... the awesome, science-based education, world renowned speakers, supportive friendships and lots of fun!

Follow the official event hashtag #YWM2014
Follow me on Twitter: @Eggface
Follow the OAC on Twitter: @ObesityAction

Friday night during the dress like your favorite decade costume party: watch for the announcement of the date and location of next year's convention.

2. There is nothing like attending a Your Weight Matters Convention but if you'd like a little taste of what the attendees will be hearing and hopefully encourage you to make plans to attend next year. 2 of the speaker sessions will be livestreamed on the OAC's YouTube Channel Merrill Littleberry is awesome, her presentation in Dallas was a life changer for me and I am super interested in Dr. Levine's NEAT research. I heard him on a radio interview once and I was sucked in. Tune in...

If you are joining me at the event. I will be speaking on Thursday, Friday and Saturday.

Thursday: Advocacy for Beginners Training
Friday: Welcome Ceremony and Lunch Session: Linking with Others Finding your Support System & Tools Online
Saturday Lunch Session: In it for the Long Haul: Tips for Success in Your Bariatric Surgery Journey

Also if you are an early riser come join me and my pal Rob Portinga (who blogs about weight loss surgery from a male perspective) on the morning organized walks, Friday and Saturday morning, we'll be gathering at the Pool Terrace and starting to walk at 7:00 AM.

3. A few articles that crossed my radar this week that are worth a read...

How Overeating Starts: Body Fat And Unhealthy Eating Habits Change The Brain
Who Can Really Afford to Eat Healthy in the U.S.?
Link Between Poverty and Obesity is More Evident in Women
U.S. diet shows modest improvement but overall remains poor
Don't Feed High-Dose Saccharin to Your Mice
Social Networking Sites Can Help People Affected by Obesity Lose Weight: Study

4. Celebrate Vitamins just released a new flavor in their protein/meal replacement line: Cinnamon Roll, 27 grams of protein, 5 grams of fiber, 3 grams sugar, 160 calories per serving, I scored a couple of packets, so the other night when it was too hot to sleep I did a couple of taste tests.

I first mixed it per packet directions with water, just shook it up in my blender bottle shaker. It mixes great, no lumps, very good but then I tested a combo of 1/2 water and 1/2 vanilla soy milk. Mmm the vanilla soy milk added a wonderful creaminess, a few extra calories but my recommended way for sure. If you love cinnamon this is a must try. I may have to try baking with this one. I could totally see making my homemade Protein Squares with it. This sweet, rich Cinnamon Roll flavor joins the other Celebrate meal replacement flavors: Vanilla Bean, Deep Chocolate, and savory flavors: Tomato Soup and Chicken Soup. Available in tubs and single serve packets. If you are traveling drop a packet and one of those yummy new Celebrate ENS 2 in 1 Bars in your carry-on and you will be ready for anything!

5. I wanted to share this resource. It had been so hot here (100-106°F for a couple of weeks straight) I wasn't able to do my regular walking. I hit the mall and walked that and tried to go very early a few mornings but this free resource saved me: Fitness Blender. A couple of these 10 minute videos was a fun way to get my exercise in and stay out of the dangerous heat. This one is a favorite of mine... well until about minute 7.

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Cool Eats - Foods to eat in yet another heat wave

So once again we are dealing with triple digit temperatures this weekend. "But it's a dry heat." Yeah, yeah. It's dry but once you are over 100... it's just HOT. I have been doing the usual avoiding turning on the oven, cooking everything I need for the day early in the AM (it was almost 80°F at 8 AM) or grilling outside (foil fish packets) so nothing heats up the house more than it already is. I also have a few no cook or minimal cook favorites I make in this kind of weather. I know the rest of the United States is starting it's change into Fall (very jealous) so you guys hit the search button above and type in casserole or soup but for pals in the west these cold eats are for you and me...

Cucumber Crackers and Dip - Since I don't do chips post weight loss surgery. Not because I can't physically but just because chips are a pretty high calorie, low nutrition scooper that can add up quickly so I choose not to. Cucumbers are my scoopers of choice, not only are they crisp and cool and full of water but they are a great source of Vitamin K (BPD/DSers should probably crunch on cucumbers from time to time.) I use them to scoop up Greek yogurt based dips like my High Protein Feta Dip or my High Protein Avocado Dip

or I turn them into little vessels for my Greek Hummus Rounds or Bacon Egg Salad or turn them into little "sandwiches."

Strawberry Cannoli - Cold, juicy strawberries stuffed with sweetened, protein packed, ricotta filling. Strawberries are also about 92% water so help replenish all the water I am sweating out.

Bean Salads - Toss a bunch of veggies together, add some protein, a tiny bit of dressing and set them in the fridge. Bean Salads only get better and better with a day of all the ingredients loving on each other and it's a protein packed, no cook meal. I make a few that vegetarian (beans, legumes are a great source of protein in and of themselves) but I often add protein like a can of tuna or my latest easy, cheap, lazy summer trick is getting a couple of grilled chicken breasts from the supermarket deli (locals: I get mine at Albertsons) I toss them in the fridge to get cold and remove the meat from the bone and diced it up. 2 gave me enough chicken for my Garbanzo and Green Bean Salad and a little left to make a couple of individual Greek Salads.

Protein Ice Cream and Protein Shakes - The most obvious go-to with it's oodles of icy cold protein. I have been super thankful for Chike Nutrition's High Protein Iced Coffee and I'm loving Labrada's Lean Body Protein (BTW it's got no artificial sweeteners for those looking for that) this week especially. Today with predicted high of 104 I get to try a sample I scored of Celebrate Vitamins' new Cinnamon Roll Protein.

More Eggface Protein Ice Cream
More Eggface Protein Shakes and Smoothies

Frozen Protein Wafer Bars - I prefer to use the wafer type bars like Power Crunch for this (pictured: Peanut Butter Creme and Triple Chocolate) they have a Chocolate Mint and Wild Berry flavor that are to die for frozen. So good.

Greek Yogurt Parfaits and Cottage Cheese Doubles - Greek Yogurt Parfaits or Cottage Cheese Doubles. I wait till I see a sale (priced between $1 and $1.50, Walmart, Ralphs/Kroger, Albertsons, Vons) and then I grab a stack (or 2.)

Shrimp Cocktail or California Roll Salad - Precooked shrimp or real or imitation crab and you have a great cool lunch or dinner. My California Roll Salad is one of my favorite post weight loss surgery summer meals.

Cold Cut Roll-ups and Antipasto Skewers - A visit to the deli and you have all the makings for this. If your supermarket has a salad bar even better you can get just a few of something.

5 Things to Do With Cold Cuts
More Eggface Healthy Salads and Cold Eats

Hope a few of these help you stay cool this weekend! Remember to check on elderly neighbors maybe bring them a bowl of protein ice cream and go have a chat... amazing wisdom and stories they have to share.

As I hit post on this it's 102°F and rising. Uggh.

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. Here's what I ate yesterday...

I was super thankful for the Sunday prep I had done. I made a few things on Sunday to help my week go smoother and they came in handy even more than I thought they would when I got a migraine from hell. It was nice to have a few things done.

Breakfast: Sunday I made a batch of Ricotta Pancakes. I love them. Hot with a little drizzle of SF maple syrup or cold with a smear of almond butter. You can make them and reheat them and they taste the same, if not better than the first time. I made the super cute Sand Dollar version. I have a couple left which will end up going on a walk with me tomorrow for breakfast if I feel up to it. Right now I feel like I have a bowling ball for a head.

Weight Loss Surgery Bariatric Breakfast Ideas Menus RNY WLS VSG Menus Meal Plans

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Eggface Weight Loss Surgery Breakfasts Pinterest Page

Lunch: I made a batch of Egg Bites (aka crustless quiches) on Sunday. They make great breakfasts or lunches (with soup or sliced tomatoes or a green salad) I had them with a sliced tomato. The keep several days in the fridge and I prefer to reheat in a toaster oven (I like crispy edges) but microwave is fine too.

Fitness Health Weight Loss Surgery Bariatric Recipes Cooking Blog

Shelly's Ham, Cheese, Triple Onion Egg Bites

5 Eggs, beaten
3-4 Green Onions, diced
1/4 lb (about 4 slices) Low Sodium Ham, diced
1/2 cup Gruyere Cheese. shredded (any you love can sub)
2 Tablespoons Dijon Mustard
1 Tablespoon Chives
1/2 teaspoon Thyme
1/2 teaspoon Onion Powder
1/4 teaspoon Salt
a few twists of Black Pepper

Preheat oven to 350. Saute ham and green onions till slightly golden. Set aside to cool. Mix all ingredients together. Spoon into lightly greased (Pam non-stick spray works great for this) mini muffin tins. Bake for 30 minutes at 350. Let them cool a few moments they pull away and pop right out. Makes 24.

More Eggface Egg Bites (aka crustless quiches)

Dinner: A made a variation of my sweet potato topped Shepherd's Pie. I had mushrooms that needed using. This is the ultimate, Fall comfort food but they are so attractive I could really see serving them to company fancied up a bit maybe (maybe use a variety of mushrooms) and serve with a little fall themed salad with apples or cranberries. I ate it on its own. I can't wait for leftovers today.

Weight Loss Surgery Bariatric Fitness Workout Easy Family Friendly Dinners

Shelly's Sweet Potato Shepherd's Pie V2

1 Sweet Potato
1 Tablespoon Butter
1 Tablespoon Milk
dash of salt
3/4 pound Ground Beef (or Turkey or Sausage)
1 Yellow Onion, diced
6-8 Mushrooms, sliced
1/4 cup Frozen Peas
1 Tablespoon Soy Sauce
1/2 teaspoon Thyme
1/2 teaspoon Marjoram
a few twists of Black Pepper
1 Tablespoon Parmesan Cheese

Nuke a clean sweet potato till soft about 9 minutes. I poke it a few times with a knife. It's done when you can easily insert a knife. Peel and mash with butter and milk. Add salt to taste. Don't leave out the butter. Fat = flavor but more importantly the fats from the butter mixed with the sweet potato help us get the full benefit of the beta carotene the sweet potato is full of. So see you are eating butter for nutritional purposes. That's my story. No really it does and 1 Tablespoon over 4 ramekins really isn't outrageous.

Time Saving Tip: Toss the sweet potato in the microwave then start the other steps by the time you are needing the potato it will be ready and waiting no lag time.

Saute onion and mushroom till golden. Set aside. Saute beef till no pink is seen, drain any fat. Add soy sauce and seasonings to meat. Combine all ingredients.

Weight Loss Surgery Bariatric Fitness Workout Easy Family Friendly Dinners

Divide mixture equally in 4 ramekins till 3/4 full. Save any leftover meat in fridge for the delicious beginnings of breakfast the next day. Top each ramekin with the mashed sweet potato mixture. Sprinkle with Parmesan. Bake at 350 for 30 minutes.

Snacks: Coffee, a hunk of a Power Crunch Chocolate Mint Protein Wafer Bar and I made one of those Chike High Protein Iced Coffee shakes, I blended it with, milk and ice and topped it with homemade, no sugar added whipped cream. It was hot yesterday (supposed to be 100+ this weekend, ugh.) and it hit the spot. If you are struggling to find a protein you love, are allowed caffeine and are a Starbuck type drink lover, this is a must try. It comes in regular and mocha.

Weight Loss Surgery Bariatric Surgery Protein Shakes and Smoothies

More Eggface Days in my pouch

I'm feeling a bit better this morning. I ended up going to the Dr. yesterday (it's an inner ear, sinus thing we think) because feeling sick is not an option. I've got too much going on this month. Including #YWM2014 which is just a couple of weeks away now. Hope I will get to meet some of you. Still time to go. Here's all the 411.

Two things I'm hoping you can help me out on... I am working with WEGO Health on a survey about weight loss myths. It's a 1 question survey, literally take a minute and all who complete it are entered to win a gift card. It ends later today, so if you want in do it now.

and... we're still gathering signatures on the OAC's Petition to remove those hideous fat shaming, tools of bullying Apps. You can even send a letter direct to the CEO's now with a simple click.

Thanks for your help on these.

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, basically I eat protein packed, complex carb meals and I avoid added sugar. Here's what I ate yesterday...

Breakfast: I mixed up this shake and took off to run some errands. Mmmm tastes like Fall.

Shelly's Pumpkin Chai Spice Protein Shake

1 cup Vanilla Soy Milk (or Whatever milk you like)
1 scoop Fit Frappe Spiced Chai Latte Protein Powder
1 Tablespoon Sugar Free Torani Syrup (I used SF Vanilla)
1/4 cup Pumpkin Puree (not pie filling)
3 or 4 cubes of Ice

Blend on high.

More Eggface Protein Shakes and Smoothies

Lunch: Came home and made a couple of Melted Turkey and Swiss Cold Cut Roll-ups. I love these, sometimes I add avocado slices or green chili.

These are a go-to at my house since about week 8 post weight loss surgery when I was cleared for meat on my plan. I dipped them in plain Greek yogurt (sprinkled a little Zaatar seasoning in.)

5 Things to Do With Cold Cuts

Dinner: This was sooooo good. I was craving Mexican flavors and this hit the spot. This dish is a great use for the cup of cooked quinoa leftover from making my Quinoa Patties. If you hate quinoa try some of my quinoa creations because I swore I hated quinoa.

Shelly's Mexican Quinoa Enchilada Casserole

1 cup Cooked Quinoa (I used Red)
1 Yellow Onion, diced
3 Green Onions, diced
1/2 lb Ground Beef or Turkey
1/2 cup Enchilada Sauce (canned, Mexican section or near jarred salsa)
1/4 cup Salsa (any I used a black bean spicy one)
1/4 cup Corn Kernels
1 teaspoon Ground Cumin
1/4 cup-ish Shredded Mexican Blend Cheese

Saute onions till golden set aside. Brown ground beef (or turkey) till no pink is seen. Add all ingredients together (except cheese) mix till combined. This is a great use for leftover veggies. I had 1/4 cup of corn kernels (but beans, squash, even green beans would be great.) Pour into a Pyrex casserole dish. Top with cheese. Bake at 350 for 25 minutes. Then top anything you like to top your enchiladas with: Greek yogurt, sliced avocado or guacamole, cheese, more green onions, cilantro. I did a dollop of Greek yogurt and guacamole.

Snacks: Too much coffee and 2 scoops of Cannoli Protein Ice Cream. I think this might be my favorite protein ice cream ever well... one of the top 5 for sure. My Mum says it's her new favorite bumping Black Cherry. It is totally a cannoli (what is the singular of cannoli?!) 

Shelly's Cannoli Protein Ice Cream

1 cup Soy Milk (or Regular Milk)
2 scoops Vanilla Protein Powder
2 Tablespoons Sugar Free Torani Syrup (I used SF Vanilla)
1/4 cup Ricotta cheese
2 dashes of Cinnamon
Optional Mix-Ins: 1 Tablespoon Sugar Free Chocolate Chips (Walmart), 1 Tablespoon shelled Pistachios, 1 ounce or so of crushed Kay's Cinnamon Almond Protein Cookie Bites (cannoli shell-ish)

Mix together milk, protein, syrup, ricotta, cinnamon. Whiz it on super turbo high in the blender, you want airy, almost double in size. Pour into ice cream maker. Follow your machine's instructions for freezing.

Fold any of the optional additions in at the soft serve stage. You can eat it right away it is soft serve-ish (pictured double batch) my Mum loves it like this but I like to put it in the freezer to set for an hour or so to get scoopable. If you leave it to get too hard just nuke ice cream 25 seconds to soften again.

Optional yummy topping (pictured): true Sicilian Cannoli have a little candied citrus peel in them so I drizzled a little SF Orange Marmalade on top of my scoops, nuked 20 seconds till drizzly. Perfetto!

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More Days in my pouch

Hope everyone is having a nice Labor Day weekend. I'm trying. The world is in a pretty crummy place right now (news, war, violence all over the world) and it has made me a little blue but today is a new month so I'm going to try and take the great words of  Gandhi to heart and "be the change you want to see in the world" do what I can, focus on the good and hope that love and kindness will win in the end.

Speaking of good... I hope to see some of you in Florida toward the end of the month at the OAC Your Weight Matters #YWM2014 National Convention. Amazing weight and health education and lots of laughter and fun! For more info:

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