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 got a early start and was out the door to an appointment and some errands before the sun even rose. These are the days I love this little egg maker. 1 minute and bam 6 grams of protein. I sprinkled some cheese on top after plating. Voila Cheesy Egg. I sometimes add bacon bits or a dash of herbs (chives, dill, oregano are all yummy.) Bonus not a whole lot of cleanup.

Speaking of sun... a little friendly reminder from me to you... remember the clock's change on Sunday. It can throw your healthy choices into a free fall if you don't do a little planning. If you are walker like me or a gym workout person you'll probably need to make some adjustments to your schedule to keep your routine. You might want to consider a few quick and easy meals for next week so if the day gets away from you will already have a plan. Think make ahead or if you have one now is a great time to break out the crock pot. Make a big pot of chili or soups or those mini meatloaves I make are great to make ahead this weekend. Need some more ideas? Check out my Pinterest page.

Don't let those great habits you are establishing fall back with the time change.

Lunch: Took a little break outside with lunch. The weather is finally the way I like it and I actually grabbed a blanket the other night. Dare I say it Fall may have arrived in my neck of the woods. Fingers crossed.

Pink Box (top left): Shelly's Crunchy Curry Chicken Salad
Green Box (top right): Cherry Tomatoes
Blue Box (bottom left): Cucumber "Scoopers"
Orange Box (bottom right): Chocolate Chip Pecan Quest Bar Protein "Cookies"

Shelly's Crunchy Curry Chicken Salad

1 cup Cooked Chicken, finely chopped
1/4 cup Greek Yogurt
1 Green Onion, chopped finely
1 stalk of Celery, chopped finely
2 Tablespoons Nuts (Pecans or Cashews) chopped
2 Tablespoons Dried Cranberries (or Cherries)
Curry Powder, to taste (I use a mild yellow)
Salt & Pepper, to taste

Mix till combined. Great on it's own, in a lettuce wrap or with cucumber scoopers (slice cucumber into plank like scoopers.)

More Bento Box lunches, FAQ's and an Online Source for them
My Bento Pinterest Page (Tons of Lunch Ideas)

Dinner: "Spaghetti" Squash and Meatballs - Asian Style. This one is a super easy meal. Well beyond the deseeding of the squash.

Half and deseed the spaghetti squash. OVEN: Place open end down on a Pyrex baking dish, pour 1/4 cup of water in dish. Cover with foil. Bake in a 400 degree oven for about 40 minutes or MICROWAVE: Place open end down on a Pyrex baking dish, pour 1/4 cup of water in dish and microwave for 15 minutes or so. You want a fork to insert easily. Allow to cool slightly. Use two forks to shred the flesh of the cooked squash into "spaghetti." Sprinkle with salt and pepper to taste. I used frozen, cooked meatball. I know shameful for an Italian girl but they are tasty and easy. I heated and tossed the meatballs with 1 Tablespoon (that's enough to coat 10 meatballs) of Soy Vay Hoisin Garlic Sauce and a sliced green onion. I stirred them to coat each meatball and when they were warmed through I topped my "spaghetti" with meatballs.

Snacks: Coffee including a Starbucks Sugar Free Vanilla Soy Latte I grabbed while I did some errands. I've been stopping at some local Dr's office and all the community bulletin boards putting up flyers for the Free Your Weight Matters Local Event coming to Los Angeles on November 7th. It's going to be a fun day. We'll have breakfast, 4 speakers, great health, nutrition, weight loss, wellness info. All Free. Local pals I hope to see you there.

Watched DVR'd Dancing with the Stars Halloween show and split a Sargento Balanced Break with my Mum.

More Days in my Pouch

Eggface Healthy Halloween Trick or Treat Giveaway 2015

Halloween is quickly approaching and we can't let the kiddos have all the fun. I've got a goody bag of health, fitness and weight loss surgery friendly products, protein shakes, bars and more.

Happy Halloween! Tell a friend! It's Giveaway Time!

The Prize(s):

A Halloweeny Orange Nike Exercise Bag so you can hit the gym, beach or travel to the Your Weight Matters Convention in DC and hang out with me next year and it's filled with some of my post weight loss surgery bariatric favorites...

3 single serving packets of Celebrate Vitamins ENS in Vanilla Cake Batter, Chocolate Milk, and Orange Cream flavors (each delicious shake contains a high potency multivitamin, 500 mg of calcium citrate, 4 g of fiber, and 25 g of whey isolate protein in each serving) and a Celebrate Vitamins ENS Raspberry Lemonade Multivitamin, Calcium, Fiber Drink Mix

7 single serving packets of Chike Nutrition Protein Drink in Chocolate Bliss, Very Vanilla, Strawberry Burst, Banana Magic, Orange Creme, and High Protein Iced Coffee Original flavors.

2 Boxes of Premier Protein Bars (6 - 30 gram bars in Peanut Butter Crunch flavor and 6 - 15 gram bars in Cookies and Cream)

28 oz. Orange Blender Bottle Shaker

The World According to Eggface Reuseable Lunch Bag


How to Enter: LEAVE A COMMENT on this blog posting (be sure to include a name and some email address where I can contact you if you are the winner) Scroll down to # of comments below to leave yours. That's it, easy peasy.

Example: Jane Doe jdoe@someemail.com

***Bonus Prize: If you follow me on at least one of my social media networks: Facebook, Instagram, Twitter, or Pinterest. Tell me which you follow in your comments for a chance to win the second prize! I'll choose a second winner to win a 17.56 oz bag of Chike High Protein Iced Coffee (20 g whey protein) in winner's choice of Original or Mocha flavor and a Blender Bottle Shaker (color may vary.)

Example: Jane Doe jdoe@someemail.com I follow you on Instagram and Facebook

Contest Period Ends: Sunday, November 1st, midnight (pacific), sometime Monday, November 2nd. I'll draw a name using a random number generator and announce the winner here on the blog! I will also email the winner at the email address provided. You'll have one week (7 days) to respond to my email or another winner will be chosen. Remember winners of the bonus prize must be following at least one of my social media networks, links in post above. One comment entry per person. Blog comments are moderated so there may be a slight delay (up to a few hours, especially at night if I'm sleeping Zzzz) in seeing your comment/entry post. Giveaway is open US mailing addresses only, 48 contiguous, AK & HI (sorry it's a legal and $ thing.)

THANK YOU for always sharing the blog with your family, friends and support groups.

Be sure to check out my Healthy Halloween Post Weight Loss Surgery Survival Tips.

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: This weekend about the only thing I accomplished with a gnarly 2 day migraine and a sore finger (trapped it in a door) was baking a batch of these Mini Apple Breakfast Loaves. I've been having them for breakfast this week, I froze a few and will defrost them for an easy breakfast next week and I sent one over to my neighbor with a tin of Caramel Apple Tea as a Happy Fall treat.

Shelly's Mini Apple Breakfast Loaf

1/2 cup Spelt Flour
1/2 cup Coconut Flour
1/2 cup Oatmeal, dry
1 teaspoon Baking Soda
1 1/2 teaspoons Apple Pie Spice
1/4 teaspoon Salt
1/4 cup "Stuff" (Chopped Walnuts or Raisins or Cranberries or a Combo)
2 cups Apple, peeled and chopped (I used 2 Honeycrisps)
1/2 cup Sugar Free Caramel Torani Syrup
2 Eggs, beaten
1/2 cup Greek Yogurt (2% plain or flavored, whatever)

Preheat oven to 350. Mix all wet ingredients together and combine with dry ingredients.

Divide equally among 8 mini loaf pans that have been sprayed with non-stick cooking spray.

Bake for 25 minutes or till knife inserted comes out clean. The house smells amazing as they are baking... very Fall. These are dense loaves so 1/2 is plenty for breakfast with a smear of almond butter or sugar free jam or my favorite with a dollop of ricotta cheese smeared on top and a drizzle of SF maple syrup.

Lunch: I had to run some errands and I took my Mum to lunch at a local burger joint called Burger Lounge. It's the organic, grass fed yummy kind of burger place. I had mine wrapped in lettuce (no bun) with cheese, grilled onions and wild mushrooms. Yum...

FYI: Most burger places will wrap your burger in lettuce on request... all the fast food places, 5 Guys (sort of puts it on a pile of lettuce), In & Out (calls it protein-style.) I don't eat them often probably every 2 months or so but it's nice they will accommodate. Grab a knife and fork or prepare to get messy.

Strategies for Eating Out Post Weight Loss Surgery
Healthy Travel Tips

Dinner: Costco sells this Basil Tilapia I love: Highliner Sea Cuisine Basil & Pesto Tilapia. You just toss it frozen on a foil lined baking sheet and bake for 20 minutes or so.

I chopped up some squash I bought at the Farmer's Market, drizzled it with a little olive oil, dash of Kosher salt and pepper and roasted it at the same time & 425 temp the fish cooked. When it was done I sprinkled it with a little Parmesan. Delicious, quick and easy.

Snacks: Coffee and when I came home from errands I made a protein shake.

Shelly's Cherry Cookie Protein Shake

1 cup Milk (I used a combo of Almond and Soy)
1 scoop Double Stuffed Cookie Protein Powder
1/4 cup Frozen Cherries
1 Tablespoon Sugar Free Black Cherry (or Raspberry) Torani Syrup
a few cubes of Ice

Whiz on high in blender. I topped it with No Sugar Added Homemade Whipped Cream and a few nonpareils.

More Eggface Protein Shakes and Smoothies
More Days in my Pouch

National Obesity Care Week - Changing the Way We Care

The National Obesity Care Week (NOCW) Mission:

Ignite a national movement with a united 
focus to ensure anyone affected by the
disease of obesity receives respectful
and comprehensive care.

More than 35 leading U.S. healthcare organizations have joined together to form National Obesity Care Week (NOCW) an annual public awareness campaign to facilitate a national conversation and shine a spotlight on issues related to obesity treatment. November 1-7, 2015.

The campaign will help educate the public and healthcare professionals on the disease of obesity, the need for a comprehensive approach to care and how to have more productive conversations with their patients. Can I get an AMEN! for more PLANS, FOLLOW-UP and SUPPORT and less blaming and shaming or what I used to hear a lot, "you know you really need to lose some weight" without support or assistance beyond that...

• Intensive Behavioral Treatment
• Behavior modification: exercise, diet/meal replacement, support groups
• Weight management products and programs
• Healthcare provider-supervised weight management
• Medications for weight loss and chronic weight management
• Bariatric surgery

There are so many options to address obesity and one treatment does not fit all. As a person affected by obesity I need my medical team to help me navigate my options (there are a lot of scams and BS out there) and continue to help me reach and maintain my health goals (chronic disease = chronic treatment.)

The campaign also addresses societal barriers, such as weight bias (which sadly occurs even in the healthcare setting.) Walking into a Dr's office I MUST FEEL like I am in a SAFE place. It starts with the simple things like having appropriate furniture, gowns, medical equipment. Medical professionals that are engaging, compassionate and committed to working with patients to develop comprehensive weight-loss plans and who don't assume they know my story based on my size.

How you can help...

• Please follow Obesity Care Week on Facebook and Twitter (#ObesityCareWeek)
• Please take a few moments to check out the resources for patients and healthcare professionals
• Please share/pin/re-tweet all the great infographics and links: now, during Obesity Care Week November 1-7 and beyond!
• Sign the pledge

I'm proud and excited to be serving as NOCW's patient spokesperson, sharing my experiences and hopefully helping to create some positive changes in the treatment of obesity. Follow my tweets too.

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 love this egg cooking gadget. I got it for my Mum to use (no need to turn on stove) but I have used it more than her I think. Squirt a little non-stick spray inside, sprinkle some bacon bits (teaspoon, not even really, 2 dashes, I used Hormel Real Bacon Sprinkles, found them at Walmart), crack egg on top, put the lid on tight. Microwave, times will vary and you have to play with that... I have a small 700 watt and over hard (Egg McMuffin texture) takes 1 minute. Take out of microwave (careful when opening the sucker is hot) and flip onto a plate. It's like a Mini Bacon and Egg Omelet. I sometimes sprinkle with a Tablespoon of shredded cheese.

More of my favorite Egg Recipes
More Eggface Breakfasts

Lunch: I had a couple of yellow squashes from the last Farmer's Market trip that needed using, I sliced and sauteed them with an onion. Sprinkle of salt and pepper. Topped it with a dollop of Ricotta Cheese and a sprinkle of Parmesan. The heat of the squash and onion warmed the ricotta and Parmesan and it spread like a sauce throughout. Simple and delicious. This was actually one of my first veggies post weight loss surgery... without the onion.

Dinner: Leftover mini meatloaf. I love these little meatloaves. We use a couple for dinner then wrap the others individually in foil or plastic wrap and place them in a gallon-size freezer bag. Then we can pull them out and nuke them anytime we need a stress-free lunch or dinner well really even breakfast with an egg. You can also defrost and crumble them and use them in soup, in a lettuce cup or as a topping for a salad or tortilla pizza. I reheated mine (in this little steamer, love this for leftovers) and ate it with sliced tomatoes.

Shelly's Mushroom, Onion & Bacon Mini Meatloaf

1 pound Mushrooms, chopped
1 Yellow Onion, chopped
1 pound Ground Beef (or Turkey)
1/4 cup Oatmeal
1/4 cup Milk
1 Egg, beaten
1/2 teaspoon Kosher Salt
a few twists of Black Pepper

Topping
1 slice of Bacon

Saute onion and mushrooms till golden. Set aside to cool. Soak oatmeal in milk for 1 minute (you can use almond meal or bread crumbs if you do bread) Beat egg. Add egg and soaked oats to ground meat. Add all remaining ingredients including cooled veggies. Mix till combined.

Divide into 8 equal mounds. Form into mini meatloaves or if you have this super groovy pan like me use it. Place 1 slice of bacon on the top of each loaf. Bake for 45 minutes in a 350 degree oven.

More Mini Meatloaf Madness

Snacks: Too much coffee, a hunk of one of those Limited Edition Quest Pumpkin Pie Bars and I made a yummy frosty Protein Shake in the hottest part of the afternoon, despite the calendar saying it's Fall we kissed triple digits yesterday and it's supposed to be hotter today. This totally cools your whole body down. I used Celebrate Vitamins yummy Caramel Vanilla Swirl Protein 20 Powder and added things to make me feel like it was Fall.

Shelly's Pumpkin Caramel Vanilla Swirl Protein Shake

1 scoop Celebrate Vitamins Caramel Vanilla Swirl Protein 20 Powder
8 oz. Milk (I used 1/2 Almond Milk and 1/2 Soy Milk)
1 Tablespoon Sugar Free Torani Syrup (I used SF Caramel)
a dollop of Pumpkin Puree (not pie filling)
a sprinkle of Pumpkin Pie Spice
a few ice cubes

Whiz on high in a blender. Sprinkle with a little more pie spice.

More Eggface Protein Shakes and Smoothies

Oh in case you were wondering if you can make cookies out of the Pumpkin Quest Protein Bars... You can but they aren't like regular Quest bars they have a coating so when you press them down in the cookie making process it gets a little messy... tasty messy but not as easy or pretty as the regular Quest Bar Cookies. Check it out below they were an insomnomnomnia cooking project one night last week. My favorite Quest Bar Cookies are the Chocolate Chip Cookie Dough Bars with a Pecan pressed in.

More Eggface Days in Pouch Menus

Healthy Travel Tips: Keeping Your Health On Track While Traveling

I was honored to be asked to facilitate a couple of Lunch with the Experts table talks at the Your Weight Matters National Convention this year. One of my topics was "On the Road Again - Keeping Your Health On Track While Traveling" I thought I would share the slides from my presentation. Just click on the arrow to move the 14 slides along.

YWM2015 On the road again keeping your health on track while traveling 

from Michelle Vicari

You don't get the benefit of the great chat and shares that happened at the table but I hope my tips, suggestions and resources in the above slides and throughout the blog help those of you reading along stay healthy when traveling for pleasure or work. The slides were meant to encourage conversation at the table so feel free to share any of your staying healthy while traveling tips in the comment section below.

One of the slides above shares some of my go-to snacks and emergency meals I toss in my bag when I'm on the road. They keep me from making poor choices and require no refrigeration. They are great to carry-on the plane saving you from paying $7 for an in flight snack box. Here's a closer look and some online links for the items that may be harder to find. 


Travel snacks that require no refrigeration.

Pictured: water (ask for it on the plane, buy one beyond security checkpoint or carry an empty one with you and refill free at one of the restaurants, Starbucks beyond security.), shaker bottles, Cruncha-mame, Crunchy Beans, RTDs ready-to-drink protein shakes like Premier Protein Note: RTDs are above the carryon ounce rule if flying (but they are great for roadtrips), Crab, Salmon or Tuna pouches and cups, Skinny Pop popcorn, Celebrate Vitamins ENS Vitamin drink sticks, Crystal Light drink sticks, Kay's Cookie Bites, Crunchy Cheese, Chike High Protein Iced Coffee Travel Packets, Celebrate Vitamins ENS Packets, Peanuts, Protein Bars: Celebrate 2 in 1 Bars, Power Crunch Protein Wafers, Quest Bars or cookies made from them, Premier Protein Bars, Blue Diamond Almond Packets, Krave Jerky, Apple with Almond Butter or Peanut Butter packets.

More Travel Posts:
Disney After Weight Loss Surgery
Traveling Post Op - More General Tips

Life After Weight Loss Surgery Q & A - Long Term Success, Newbie Advice?

One post-op's thoughts on life after weight loss surgery.

Question: Do you have any advice about staying successful long term post weight loss surgery? or sometimes it's... What advice would you give new post-ops?

Answer: My answer basically breaks down to 3 things. But first, I caution that success and failure are words to ditch. Long term means there will be lots of great, poster child for post weight loss surgery and life done right kind of days and some not so much. Take every day as it comes and aim for the best you can do that day. No regrets, guilt, or shame. Those are pretty useless uses of energy. If a not so great choice is made, learn from it, make a better plan and move forward.

The Big 3 Ways to Take Action...

1. Build a support team and stay connected with them (Dr, dietitian, therapists, psychiatrist, psychologist, supportive family and friends, online and real world support groups, events like the Obesity Action Coalition's Your Weight Matters National Convention, etc.) I think of this like a war (and you'd never go into battle alone.) I want people that have my back when the you-know-what hits the fan... because... life happens. Never be afraid to say, "I thought I had this but I guess I don't. I need help." Obesity is a chronic disease and so chronic treatment is required. I will ALWAYS be a person affected by obesity like a cancer patient in remission I need to follow my Dr's orders and do what is in my power to do.

2. Speaking of life... work on any neck up stuff. No more avoiding, pushing stuff under the carpet, self medicating with food, people, or anything else. Work on your why's. There is an emotional component to obesity for most of us and that does not go away with the pounds. When the weight is gone, there will be no more blaming that. It's time to start slaying the dragons.

and finally...

3. Consider the helping hand of weight loss surgery as a DO BETTER not a DO OVER. Find healthy foods you enjoy, plan meals, think ahead, set yourself up for a great week, don't just wing it. Move your body as much as you are able (fun way: 3-4 song dance breaks = 10 minutes, AM, mid-day and before bed and you have a 30 minute workout.) Get rid of the diet mentality that you can suffer through something till a # on the scale appears or a clothing size is hanging in your closet. Create a lifestyle that you can repeat FOREVER because there is no finish-line.

Just one post-ops 2 cents ;)

Black Bean and Butternut Squash Chili

The first day of real rain in months and I roast butternut squash and break out the Le Creuset to make a pot of chili. Now you know I am longing for cooler weather. I took advantage right away. This chili is one of my favorite recipes... 

Shelly's Black Bean and Butternut Squash Chili

1/2 pound Ground Beef (or Turkey)
1 Yellow Onion, chopped
1-2 cloves Garlic, chopped fine
1 stalk Celery, chopped
1 (4 oz.) can Mild Green Chilies, chopped
1 (15 oz) Black Beans, rinsed and drained
1 cup Tomato, whole, crushed
1 cup Butternut Squash, cubed and roasted
1 1/2 teaspoons Cumin
Salt to taste
a few twists of Black Pepper, to taste

Peel and cube the butternut squash (or cheat like I do and buy it already peeled and cubes, Costco has a great 2 lb package.) Drizzle with little olive oil and sprinkle with Kosher salt. Roast for 40-45 minutes or so at 425. Stirring a once or twice. You'll use 1 cup of cooked squash in the chili. Use the rest in my favorite Fall casserole.

Saute onions till golden. Add garlic, celery, ground meat. Cook meat till no pink is seen. Add chilies, beans, tomatoes (crush them a bit when you stir them in), cooked squash and seasonings. Simmer on low for 30 minutes. This can be made ahead and reheated the next day... chili always tastes even better the next day when all the ingredients get a chance to love on one another.

I topped my bowl with a dollop of Greek yogurt and a sprinkle of shredded cheese. This is a mild chili (Mum is not a spicy fan) so if you like it hot maybe use a hot green chilies or add some hot sauce to taste. Also I prefer to use whole, canned tomatoes and crush them a little as I stir them in... I like chunky chili but you could use diced tomatoes too.

I have to share the lovely message I received today from a blog reader Heidi J. It made my day. Thank you Heidi!

Happy Sunday Shelly! I just wanted to drop you an email and say thank you for your blog and sharing your story!  I just had the Vertical Sleeve surgery on July 17th and am already down 83 pounds!  I had a baking day with some friends yesterday and we made mini protein muffins and mini protein donuts!  I am so unbelievably pleased with the results and am sharing these delicious bites with my fellow teachers.  Even though I am the only WLS person, my colleagues are LOVING anything I bring in made from your blog (Bento Box lunches included)! Thank you so much for the inspiration! With much appreciation, Heidi 

I am so happy for her and I love how she's embracing and sharing her new life with her friends and co-workers. Oh and she sent some photos of the baking day yummy looking results... Yum! 

Sharing Obesity Action Coalition Resources

Last weekend I had the pleasure of representing the Obesity Action Coalition (OAC) at the Loma Linda University Hospital Health Fair in Murrieta, California (slightly north of me) It was a great event. Huge. Lots of great health information, tons of free preventive health screenings, a mini farmer's market, lots of fun family activities all free... rock wall, petting zoo, the cars from Back to the Future, Batman, Jurassic Park, Knight Rider, a pretty great band I was enjoying. Loads of freebies, my Mum came with and she walked around while I was doing my thing at the OAC booth and everyone was handing her fun swag. So if you are local be sure to check it out next year.

I met a lot of great folks and shared some of the free educational resources the OAC publishes and chatted about our efforts on weight bias and access to care issues. Hopefully a few new OAC members are joining from this area. Almost all the materials I brought were distributed!

If you are interested in becoming an OAC member it's only $10 till the end of the year (for a full year membership) instead of the regular $20... since it's our 10 year anniversary.

Here's my booth set-up...

The wind can kick up in the valley in the afternoon and I was glad I decided to bring a bunch of pumpkins to act as festive paperweights or I would have been running after flying brochures. It worked out well and looked pretty too. They are back in place now as my dining room table centerpiece. I am trying to get into the Fall spirit despite it being high 90's most of the week. It's supposed to cool down this weekend and I am looking forward to making those casseroles and soups I've been wanting to make. I have a whole Pinterest page of Fall yummy recipes and Halloween treats to make. Come on sweater weather!

Oh and those of you in the LA, IE, OC, SD area. Mark your calendars for Saturday, November 7th. The OAC is having a FREE Your Weight Matters Local 1/2 Day Event in Los Angeles during Obesity Week. Hope to see some of my local pals.