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: I've had a craving for Oatmeal for a week so I finally gave in. I think it's me longing for the Fall weather. I made a packet and instead of using milk I used about 1/2 a Bananas and Cream Premier Protein Ready to Drink Shake. I topped it with a drizzle of Sugar Free Caramel Sauce (Smuckers) and a couple of crushed Pecans on top.

Bananas and Cream Premier Protein Shakes Bariatric Surgery Weight Loss Fitness Recipes

5 Unexpected Ways to Use Premier Protein Shakes

Lunch: Filled my Bento Box with some yummy things and got a little work done I have been not able to do this week. It's been a week of appointments and shifting schedules around. My Mum's hearing aid stopped working, she has profound hearing loss so it's a necessity it gets replaced right away, zero hearing without it, so we've been dealing with that. She feels quite cut-off from the world as you can imagine :( Hopefully sometime this week she'll be back in the world of noise. She reads lips quite well, she began to lose her hearing at age 26 so we get by and I should own stock in post-it notes this week. On another note, hearing aids are crazy expensive, especially the really powerful ones like she requires and they are not covered by Medicare which I think is insane. It's so sad some seniors are in a world of isolation and silence because they can't afford an aid. When life gets a little less busy I'd like to go talk to some people about that. There is a bill to amend Medicare to cover them but it only has 12 co-sponsors. That is shameful. OK well off soapbox (for now) and back to lunch...

Weight Loss Surgery Bariatric Cooking Recipes Blog Blogger

Pink Box (top left): Leftover Chicken Salad (Shredded Cooked Chicken, Greek Yogurt, Dill, Celery, Green Onion, Salt & Pepper
Green Box (top right): Strawberry
Blue Box (bottom left): Cucumber Spears 
Orange Box (bottom right): Shelly's Orange Almond Protein Balls

If you have eaten Marzipan before these remind me a bit of that...

Sugar Free Weight Loss Fitness Health Workout Recipes

Shelly's Orange Almond Protein Balls

1/4 cup Quick Cook Oatmeal, dry
1/4 cup Vanilla Protein Powder
1/4 cup Non-Fat Dry Milk, powder
1/4 cup Coconut Flour
2 Tablespoons Sugar Free Orange Marmalade
2 Tablespoons Almond Butter
2 Tablespoons Sugar Free Torani Syrup (any will do but I used SF Almond)

Mix till well combined and sticky dough forms. You may have to adjust slightly if your almond butter is looser (I used fresh ground) just add a little more protein or if it's drier, add a little more SF syrup. Shape into quarter sized balls. Store in the fridge or freezer and pop out a few minutes to thaw before eating. Makes 18.

More Bento Box lunches, FAQ's and an Online Source for them

My Bento Pinterest Page (Tons of Lunch Ideas)

Dinner:  I was on a chicken kick, they were so different I didn't even notice. I made another favorite foil packet recipe: Chicken Fajita Foil Packets. These are great eaten right out of the packet. I top them with shredded cheese and sometimes a dollop of Lime Yogurt Dip.

Low Carb Easy Camping No Clean Up BBQ Summer Recipes

Shelly's Chicken Fajita Foil Packets

1 Boneless Chicken Breast, cubed
1 cup of Veggies: Red, Yellow, Green Peppers, Red Onion, Zucchini, sliced.
drizzle of Olive Oil
dash Garlic Powder
dash ground Cumin
sprinkle of Sea Salt
a few twist of Black Pepper

Weight Loss Surgery Bariatric Healthy Low Carb Protein Recipes

Ingredients listed are for one packet multiply it for how many packets you are making. Place all ingredients in center of a piece of heavy duty foil (if you are using the $1 store stuff double it.) Fold the foil over and seal each packet. BBQ 30 minutes (if frozen add 5 minutes) in covered grill. Open packets carefully (steam burns are not fun.)

Top with cheese, avocado, and/or a dollop of this...

Lime Yogurt Dip (not pictured)

1/2 cup Greek Yogurt, plain
dash ground Cumin
zest of 1/2 a Lime
juice of 1/2 a Lime
Sea Salt to taste
a few twists of Black Pepper

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Snacks: Coffee early before the heat. Tons of water with drink sticks. I found this neat Rubbermaid container that fits them perfectly.

Post Weight Loss Surgery Drinks Sugarfree Water Enhancers

The new issue of Your Weight Matters Magazine came in the mail. Your Weight Matters Magazine is an awesome magazine and mailed to you with Obesity Action Coalition $10 membership. If you already receive it be sure to turn to page 50 for my article, "Online Resources for Health, Fitness and Well-being" I sat outside in the shade reading the other awesome articles with a snack of Apple Slices and Homemade Chocolate Protein Spread.

Healthy Snacks Weight Loss Surgery Bariatric Surgery Fitness Workout Recipes

More Eggface Post Weight Loss Surgery Menus

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: At the Farmer's Market on Saturday I bought a 3 pack of Strawberries. I chop them up and depending on the sweetness of the berries I toss them with a Tablespoon of Sugar Free Strawberry Topping (Smuckers) and put them in the fridge to top yogurt, cottage cheese, microwave protein cake or ricotta pancakes which is what I made for breakfast...

Health Weightloss Bariatric Food Menus Cooking Blog

Shelly's Strawberry Cheesecake Ricotta Pancakes

1/2 cup Ricotta Cheese
1 Egg, beaten
1 Tablespoon Sugar Free Cheesecake Jello Pudding Mix, dry
1 Tablespoon Sugar Free Torani Syrup (Sugar Free Vanilla or Vanilla Bean)
3 Tablespoons Multigrain Pancake Mix
Serve with chopped Strawberries

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. Serve the pancakes with a spoon of strawberries or delicious just plain. Makes 8 pancakes.

These 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. Leftovers usually get some SF jam, almond or peanut butter smeared on them, wrapped in foil and they become a great breakfast-on-the-go.

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7 Protein Packed Breakfast On-The-Go Recipes

Lunch: I had a couple of phone meetings this morning (putting the finishing touches on the Your Weight Matters National Convention) so these cold cut roll-ups were perfect: Low Sodium Ham Muenster Cheese and Cucumber Spear. I sometimes replace the cucumber spear with a pickle spear but I figured cucumbers would be quieter on the call... ideally avocado would have been the quietest ;) but I was all out.

Weight Loss Surgery Bariatric Food Recipes Menus Blog Low Carb Lunches

5 Things to Do with Cold Cuts
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Dinner: The oven was not getting turned on in this muggy, nasty heat we are having so I made some Foil Fish Packets. These are great no heating up the house, easy clean-up, we eat them right from the foil packet. If you like to camp these are great for that, assemble them at home and toss them in the cooler.

Weight Loss Surgery Bariatric Healthy Food Blog Summer Squash BBQ Camping Meals

Shelly's Pesto Foil Fish Packets

1 fillet of Fish (I used frozen Basil Pesto Tilapia from Costco)
1-2 Green Onions, chopped
a couple of small Zucchini and/or Summer Squash, chopped
drizzle of Olive Oil
sprinkle of Sea Salt
a few twist of Black Pepper

Ingredients listed are for one packet multiply it for how many packets you are making. Place all ingredients in center of a piece of heavy duty foil (if you are using the $1 store stuff double it.) Fold the foil over and seal each packet. BBQ 20 minutes (if frozen add 5 minutes) in covered grill. Open packets carefully (steam burns are not fun.)

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Snacks: Missing my hot coffee I limit that to the early morning before it gets hot these days and then I stuck with water with sugar free drink sticks. In the evening when it cooled down I sat outside a bit, stared at the stars and shared one of these awesome steamer boxes of edamame (frozen veggie section of the supermarket.) You just vent the lid and put it in the microwave for 4 minutes.

Microwave Steamer Products Weight Loss Surgery Food Ideas Menus

Great protein packed snack and sort of fun to eat (FYI they are those pods you get at Sushi restaurants.)

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Stay cool and drink that water!

Eggface Protein Shake Pantry Essentials Giveaway

Getting enough protein in the first few weeks post weight loss surgery is pretty difficult without protein shake supplementation and some of us continue to use them on our weight loss journey on those days we just don't feel like a heavy meal, are on-the-go, need a protein boost in the day, to fuel fitness workouts, or in this latest triple digit heat wave they have been my protein packed, low calorie way to cool down. It's been miserable this week, hot and muggy, I don't know what I would have done without that frosty shake boost in the afternoon.

I love to add low calorie additions to my protein shakes to change them up. I've gathered together some of my favorites additions into this Protein Shake Making Pantry Essentials Box. If you are the winner of this box of goodies you'll be able to create many of the shake recipes on My Favorite Protein Shake Pinterest Page including a couple of award winners: Candy Cane Shake, Tiramisu Shake and Chocolate Covered Cherry Shake.

It's Giveaway Time!

Weight Loss Surgery Bariatric Cooking Recipes Health Fitness Obesity Weight Diet Workout

The Prize: Some of my favorite post weight loss surgery protein shake pantry essentials:

10 Different Single Serve Travel Packets of Protein Powder including:
Celebrate Vitamins Protein 20 line: Cookies and Cream, Peanut Butter Cookie, Chocolate Mint, Caramel Vanilla Swirl, Iced Decaf Coffee, and All Purpose/Unflavored (1 packet of each flavor) and Chike Nutrition: High Protein Iced Coffee Mocha & Original, Chocolate Bliss and Very Vanilla (1 packet of each flavor)
5 Premier Protein (RTD Ready-to-Drink) Protein Shakes: Chocolate, Vanilla, Strawberries and Cream, Bananas and Cream, and their latest flavor Caramel (1 of each flavor)
1 Mini Sampler Set of Sugar Free Torani Syrups (4 - 150 ml mini bottles) in SF Caramel, SF Raspberry, SF Vanilla, and SF Hazelnut
2 jars of Chike Nutrition Chike PB Powdered Peanut Butter (add the taste of peanut butter with only a fraction of the calories, fat and sugar) in Original and Chocolate.
2 Sugar Free Pudding Mixes: SF Pistachio, SF Butterscotch
3 Davinci Coffee Flavors: Caramel, French Vanilla, Hazelnut
28 oz. Blender Bottle Shaker

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/post a comment below to leave yours. That's it, easy peasy.

Example: Jane Doe

For fun (optional): Tell me something you love to add to your protein shakes

Contest Period Ends: Sunday, July 31st (so 11:59 PM technically Pacific), sometime Monday, August 1st. I'll draw a name(s) using a random number generator and announce the winner(s) here on the blog! I will also email the winner at the address provided. You'll have one week (7 days) to respond to my email. 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 to anyone in the contiguous United States (48 contiguous, AK & HI) (sorry it's a legal issue: international laws govern giveaways and a money $ thing)

Good Luck!

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P.S. Be sure to follow me on Instagram (lots of giveaways), Twitter (news and tidbits from the obesity, health, weight, healthy cooking & nutrition world & live tweets from events like #YWM2016) and Facebook (LIKE then select see first in feed or get notifications for blog post notifications and related discussions)

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...

Whenever I BBQ I try and toss a little something on the grill to make the next day's meals easier: planned leftovers. Sometimes it's an extra foil packet of veggies or an extra piece of chicken for chicken salad lunches or quick and easy dinners. The temperatures are in the triple digits again so as much as I love to cook. I didn't want to spend much time in the kitchen. I was especially thankful for the planned leftovers.

Breakfast: I just topped a scrambled egg with leftover foil packet zucchini from last night's dinner and a sprinkle of Parmesan cheese. Breakfasts like this remind me of my childhood. My Sicilian father did not believe in waste so leftovers were always turned into breakfast. While my school friends were talking about eating Captain Crunch, Eggo Waffles and Toaster Pastries I was starting my day with Frittata di Zucchine e Funghi, it sounds delicious now but I did not appreciate it as a child. I wanted the prize at the bottom of the cereal box. My tastes have thankfully changed. I'll have to make a real Zucchini & Mushroom Frittata when it cools down and I can turn on the oven in the daytime again, till then this scrambled egg bowl will have to do...

Weight Loss Surgery Meals Recipes Healthy Eating Fitness Workout Protein

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I ran a bunch of errands before it got unbearably hot out. Including mailing my latest Giveaway winner's prizes. Speaking of... be sure to check back soon because I have a cool giveaway beginning in the very near future!

Temecula Post office Flag Mail

Lunch: This is one of my go-to lunches lately. Turkey, Cheese (Muenster) and Avocado Melted Cold Cut Roll-up. It's my post weight loss surgery grilled cheese replacement. I love these suckers. Look for low sodium cold cuts.

Weight Loss Bariatric Surgery Low Carb Cooking Blog

Eggface 5 Things to Do With Cold Cuts
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Dinner: Extra grilled chicken breast became Egg Roll Bowls, basically all the good stuff from the inside of an egg roll without the deep frying in hot oil. Less than 15 minutes from opening the bag of slaw mix to eating. Whapow take that Rachael Ray ;)

Quick Easy Dinners Dinner Recipes

Shelly's Egg Roll Bowl

1 (14 - 16 oz.) Bag Coleslaw Mix (green & red cabbage, carrot mix)
2 Tablespoons Soy Sauce
1 Tablespoon Rice Wine Vinegar
2 Green Onions, diced
1-2 cloves Fresh Garlic, grated
1-2 teaspoons (to taste) Fresh Ginger, grated
a few twists of Black Pepper
1 Chicken Breast, sliced (great use for BBQ leftovers)
2 Tablespoons of Slivered Almonds, toasted

Saute the coleslaw mix, green onion, soy, rice wine vinegar, ginger and garlic till limp about 8 minutes. Add sliced cooked chicken and a few twists of pepper, toss till warmed through. I add toasted almond slivers I like the nutty crunch surprise in every few bites (toast almonds  1-2 minutes in a dry pan, stir once or twice, don't walk away they'll burn quick.)

Bariatric Surgery Weight Loss Low Carb Food Recipes

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Snacks: Not much coffee beyond the early AM cup. Lots of water with sugar free drink sticks and made myself a frosty coffee protein shake right around the time we hit our hottest temp. Ahhh so thankful for these suckers in the summer.

Weight Loss Surgery Bariatric Recipes Fitness Workout

Shelly's Banana Mexican Mocha Coffee Protein 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

a few dashes of Cinnamon
a hunk (1/3 a banana) of Frozen Banana 
a few Ice Cubes

Whiz in blender on high. With or without No Sugar Added, Homemade Whipped Cream and another dash of cinnamon

Best Protein Shake Recipes Weight Loss Surgery Bariatric Fitness Workout

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Premier Protein Shakes - 5 Unexpected Ways to Enjoy Them

This post is sponsored by Premier Protein®. I'm excited to share some of my unexpected uses and recipes for Premier Protein® shakes and share a way to score a FREE shake or bar sample.

Premier Protein® ready to drink protein shakes are a healthy and convenient way to ensure you get the nutrients you need even when you’re on-the-go. They come in 5 flavors: Chocolate, Vanilla, Strawberries & Cream, Bananas & Cream and their newest flavor Caramel.
Bariatric Weight Loss Health Fitness Weight Loss Surgery Food Blogger Recipes
All Premier Protein® shakes provide 30 grams of protein, 24 vitamins and minerals, are just 160 calories, low in fat and only one gram of sugar. You can drink them right from the container or turn them into some of my delicious frappe style blended creations...

Premier Protein Recipes Bariatric Surgery Weight Loss Surgery Gastric Bypass VGS Vertical Sleeve Post Op Recipes Nutrition Cooking Blog

Here are 5 unexpected ways to enjoy your Premier Protein® shakes:

1. Premier Protein® Pudding - One of my favorite ways to get my protein in is to use my Premier Protein® shake as the milk when making sugar free instant pudding. It is soooo good. I love to make them in little mason jars. Sometimes I use crumbled Premier Protein® Fiber Bars as a sort of pie crust base. These are a must make.

Life's a Beach Jars
Grasshopper Jars
Holly Jolly Jars

Bariatric Surgery Weight Loss Fitness Health Nutrition Recipes Cooking Blog

2. Premier Protein® topped Oatmeal - Make your oatmeal as you would normally and if you add milk as a topping try using your Premier Protein® shake instead. I love the new Bananas and Cream with a sprinkle of toasted walnuts and drizzle of sugar free caramel topping. Try Strawberries & Cream or Chocolate with some powdered peanut butter mixed in for a PB&J or Peanut Butter cup start to the day.

Bariatric Surgery Weight Loss Fitness Health Nutrition Recipes Cooking Blog

3. Premier Protein® Cubes - On hot summer days after a workout or coming in from gardening a few of these Premier Protein® Cubes cool me down right away. Just pour any flavor shake into ice cube trays (I prefer the small bite size style) and freeze several hours or overnight. Pop-out a few as needed or store them in a freezer zipper bag.

Bariatric Surgery Weight Loss Fitness Health Nutrition Recipes Cooking Blog

4. Premier Protein® Pancakes - Replace the water or milk in your favorite pancake or waffle mix with any flavor of Premier Protein® shake. Cook as directed.

Bariatric Surgery Weight Loss Fitness Health Nutrition Recipes Cooking Blog

5. Premier Protein® as your Coffee Creamer - Vanilla and the new Caramel flavor make great coffee creamer replacements, lightens your coffee with the added bonus of protein that traditional creamers don't provide.

Bariatric Surgery Weight Loss Fitness Health Nutrition Recipes Cooking Blog

Premier Protein®’s Share Good Energy giveaway is offering fans the opportunity to receive a FREE BAR or SHAKE. Follow this link to request your choice of bar or shake. Limit one (1) sample per person & two (2) per household. Samples are available while supplies last. 

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. 

Friday Five

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

1. Such sadness and senseless tragedy lately. It hurts my heart. One of my walking routes takes me past a store that has an American flag displayed and lately it's been more half-mast than full. I know I am not alone in thinking how will this change, when will it end, it seems so overwhelming when there is tragedy, sadness, pain, and frankly evil happening in so many places.

Later that night quotes hurting tragedy world

Last week I literally said out loud maybe a meteor (ala Armaggeddon) wouldn't be such a bad thing but that is not the answer and I started to think about Mother Teresa's quote, "I alone cannot change the world, but I can cast a stone across the waters to create many ripples." It's a less overwhelming a way to think and though offering prayers and good thoughts is IMHO a lovely and comforting gesture. We can do more. We must do more.

Some ripples each of us can make...

* Smile at people (really smile) and say hello.

* Listen to people. We often say, Hi, How are you?" on autopilot, next time stop and really listen to the person's answer.

* Power off the devices a little more and enjoy trees, air, flowers, the people in your life. I work online so it's hard I know but commit to a little less Facebook and a little more face to face.

* Cut people slack. Stop blaming and shaming. This essay says it way better than I could ever.

* Cut yourself slack. Be kind to everyone and that includes you. If you have a rough day in your getting healthy or weight loss efforts and maybe not the best choices are made. Assess the why, make a plan, adjust the sails and move forward. No beating yourself up.

* Find a cause you care about and donate time or money. If you can't do either even giving a like or share or retweeting something you believe in can help. Social media algorithms mean charities (or bloggers like me) who share online free resources don't get our pages seen as much as say a big company that pays to be at the top of your newsfeed. So don't underestimate the simple power of you hitting the like button which helps raise page views. This website will tell you if your charity of choice is legit.

A few fun ways to give I have taken part in...

Food for Pounds
Reverse Advent Calendar

* Clean out the garage, closets, etc and let someone else get use of that "stuff" donate or have a yard sale and do something good with the proceeds. I love to donate used books to the Senior Center. Books are $$ treats and hard on social security, fixed incomes. Maybe those art project supplies for that Pinterest project you aren't really going to do could go to your local Head Start. Board games could be used at the local VFW. Call and ask your food bank, homeless shelter, senior center, VFW, Head Start, animal rescue, what they might need, you just might have it.

* Donate blood. Some patients after gastric bypass may have iron deficiency anemia so it wouldn't be not be a good idea to donate blood but if your blood levels are normal it should not a problem to donate (talk to your Dr.)

* Make a couple of these bags and hand them out (or give them to the local shelter to hand out)

We can make ripples and if enough of us make ripples... well we can hope right? These are just a few I am trying to do, so feel free to add any other ideas in the comments.

2. Yoga. I am not a exercise class type person normally but I decided to give it a go and a few months ago when an "Intro to Yoga" class was offered at a local studio I signed up and went. I knew there would be things I would love and things that would make me feel uncomfortable but I made a vow to myself I would see the 6 weeks through and then after decide if it was for me or not. I walk (hike on occasion), dance in my house, and a few other things from time to time but I have group exercise anxiety... I always am moving left when people are moving right. Now I am still doing that a bit (I am a unique snowflake) but yoga class is helping me. Everyone comes to their mat at a different level, with different skills, knowledge, flexibility, perhaps old injury, body size, age, etc. and that makes your practice yours despite being in a room of people. It really mirrors life if you think about it, we all together in this world but our journey is our own (well isn't that zen of me) Anyway... I love it and highly recommend it...

How it's helping me...

Body-mind connection for lack of a better term. It's helping me understand how much space I take up in this world. Something I have struggled with post weight loss.
Balance and core strength - BIG TIME. It's doing things for my body my other forms of exercise were not doing.
I'm breathing better. It literally opens up my chest and I feel like I am getting way more air in.
Helping me chill and center. I have an ADD brain, it's on 24/7 and something about my time on that mat brings me peace.
Tons of other things too... I'll share more in a future post.

A few things you must have...

Fitness Health Exercise Workout Weightloss

The best mat you can afford. I bought a $14 mat at TJ Maxx for the first couple of classes and my knees were not having it. I had a birthday Amazon card from last year I hadn't used all of and ended up ordering a really great Manduka mat (I read a lot of articles and reviews and it's an awesome one) and class was so much more enjoyable after. They last for years and years so I think worth the $ if you want to make it part of your life. The black thing next to it is the sling bag I carry it in to class. I love it because it has a zipper pouch for my hair ties and my ID and I can leave my purse in the trunk.

2 Blocks, a strap (not pictured, help in adapting moves, my studio has plenty so mine are for practice at home) and a blanket.

If you want to try yoga at home first there are great free apps, free youtube videos, awesome DVDs (Abby Lentz will be teaching class at Your Weight Matters this year) and I personally love my Yoga Fan (I was the queen of flash cards in college so these speak to me) and help me remember what that "twisty move" I like is really called.

3. Will I see you in Washington DC next month for the Your Weight Matters National Convention? I hope so. I'm getting excited. I'm super jazzed about the speakers Brian Wansink does this amazing research about how the environment affects our health and weight. Dr. Scott Kahan just spoke at the First Lady's Partnership for a Healthier America event (I'm a total fan girl), Dawn Jackson Blatner and Jasmin Queen (ABC's My Diet Is Better than Yours winners) have some awesome and really easy ways we can make healthy changes that will really make a difference but won't have hating life (because life is short and we should love every minute of it) and that's just a few of the 50 topics. I am doing a couple of lunch table talks. Looking forward to meeting those who opted for those.

Tons of great exhibitors too. If you are wanting to try before you buy some of the awesome new vitamins or protein powder Celebrate Vitamins is offering this is your chance. Our exhibitors bring lots of samples to share.

Free Samples Vitamins

There is still time to join us. For info: and if you are a medical professional needing CE credits the meeting offers up to 16.

4. Something fun Your Weight Matters is starting to do is share workout playlists on their blog. I love having some new tunes to walk or listen to while beating my body opponent bag Bob up. So share 1 hour-ish of your favorite tunes that get you pumped up and yours could be featured in an upcoming blog. Here's July's Playlist, shared by yours truly, a mix of some oldies and current favorites that I've been walking around the neighborhood to this past month.

5. Watch for a fun giveaway beginning VERY soon here on the blog and one on my Instagram. Giveaway fun makes me feel better too.

Sending a cyber hug to all.

Farmer's Market Breakfast

My typical Saturday morning is coffee (nothing happens before coffee) and a visit to the Old Town Temecula Farmer's Market. If you are ever in my 'hood or want to take a day trip from Los Angeles or San Diego (we're closer to SD), it's a lovely way to spend a Saturday. It's set-up Saturday morning on the corner of 6th and Front St. The market hours are 8-12:30 so you'll need to get an early start. Tons of veggies, fruits, flowers, food stands, baked goods, cheeses, soaps, olive oil, homemade gifts... it's a true Farmer's Market. You know how some "farmer's markets" are really just flea market, infomercial crap with some veggies on the side. The Old Town Temecula Market is really good about not letting the tube sock and knock-off purse vendors in and the "stuff" that is there are handmade, artisan creations. I love my Farmer's Market. They also have a Wednesday mall parking lot market but it's not the same, go on Saturday. Spend the day... lots to do in Temecula 40+ wineries, antique stores (you've seen my latest DIY coffee bar project), hot air balloons, a gorgeous remodeled Temecula Theater, Pechanga Casino, tons of restaurants. I don't work for the tourism bureau but I probably should. 

Anyway back to the market and the delicious breakfast I made this morning with some of my Farmer's Market haul...

Vegetables Fruits Farms Local Healthy Food Recipes

I got up bright and early, not by choice, some dog must have gotten sprayed by a skunk in my neighborhood, it was so strong, poor dog (and owner.) Not the best smell to wake up to. I needed to change that and quick. I made a batch of my Spiced Chai Protein Granola. It smells so awesome as it cooks and cools and thankfully it changed the atmosphere.

Weight Loss Surgery Bariatric Cooking  Menus Protein Powder Recipes

Shelly's Spiced Chai Protein Granola 

1/4 cup Oatmeal, dry
1/4 cup chopped Nuts (any, I used Pecans & Red Walnuts)
1 Tablespoon Almond Butter
1 Tablespoon Butter

Bariatric Breakfasts Menus Protein Powder Fitness Food

Squeeze together with your hands till clumps form. You need to use your hands for this one. Place on a Pam sprayed, foil lined cookie sheet. Bake at 350 for 20 minutes. 

Bariatric Weight Loss Surgery Recipes Menus Cooking Nutrition RNY VSG Blog

Cool. It crisps as it cools. Crumble. Store in an airtight container. This a great snack on a hike or topping for protein ice cream, ricotta cheese, cottage cheese, or yogurt. 

Best Protein Powder Recipes Weight Loss Surgery Cooking

While my granola cooled, I peeled and sliced the peaches I bought yesterday at the market and arranged them in 4 ramekins. I topped the sliced peaches with a spoon of crumbled Spiced Chai Protein Granola and a dollop of Fig Greek Yogurt (also from the Farmer's Market.) If you are heading out on a weekend adventure you could assemble these in reusable containers or even plastic cups with wrap.

Weight Loss Surgery Bariatric Fitness Healthy Eating Menus Cooking

This breakfast was HEAVEN. Soooo delicious and protein-packed too. Hope you give it a try and check out your farmer's market (or mine!)

Healthy Sugar Free Recipes for World Chocolate Day

It's World Chocolate Day so in honor of that here's a roundup of some of my favorite weight loss surgery friendly, low carb, sugar free, protein-packed ways to celebrate...

Bariatric Surgery Weight Loss Healthy Fitness Workout Cooking Blog

From left to right, top to bottom:

Shelly's Chocolate Mint Cookie Protein Shake
Shelly's Chocolate Chip Pecan Quest Bar Cookies
Shelly's Chocolate Kahlua Ricotta Custard
Shelly's Triple Chocolate Raspberry Protein Shake
Shelly's Chocolate Protein Mini Muffins
Shelly's Mocha Madness Protein Shake
Shelly's Mini Chocolate Protein Donuts (or Doughnuts)
Shelly's Chocolate Microwave Protein Cake
Shelly's Homemade No Sugar Added Chocolate Whipped Cream
Shelly's Chocolate Chai Protein Crepes
Shelly's 12 Days of Chocolate Mini Protein Muffins
Shelly Chocolate Mint Protein Balls and Shakes

and my latest favorite... Shelly's Chocolate Protein Spread which is how I am celebrating today.

Bariatric Weight Loss Surgery Recipes Cooking Fitness Health Healthy Eating Menus

And remember... chocolate comes from cocoa, which is a tree. That makes it a plant. Therefore... chocolate is a salad ;) You're welcome LOL.

Healthy 4th of July Dessert: Red, White and Blue Layered Protein Cake Jars

As promised in yesterday's big Healthy 4th of July recipe post here's the recipe and assembly steps for the Red, White & Blue Layered Protein Cake Jars.

Hope everyone has a happy, safe and delicious 4th!

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Shelly's 4th of July Red, White and Blue Layered Protein Cake Jars

You will need:
Small 4 oz. Mason Style Jars with lids (if you want them to portable)
Red Layer: Sliced Strawberries (or Red Raspberries or a combo) tossed with a Tablespoon of Smucker's Sugar Free Strawberry Ice Cream Topping or Sugar Free Strawberry Jam (optional, my berries were a little tart darn triple digit weather)
White Layer: 1/2 cup Ricotta Cheese sweetened with 1 Tablespoon Sugar Free Vanilla Torani Syrup (to taste)
Blue Layer: About 1/2 of a Very Blueberry 5 Minute Protein Cake, crumbled will easily fill 4 jars (recipe below) This is basically my regular Blueberry Protein cake recipe with blueberry juice subbed for the milk to make the cake blue-ish.

Shelly's Very Blueberry 5 Minute Protein Cake

1 Egg, beaten
3 Tablespoons Shelly's Blueberry Sauce (recipe below)
2 Tablespoons Sugar Free Vanilla Torani Syrup
1 Tablespoon Canola Oil
3 Tablespoons Multigrain Pancake Mix
2 Tablespoons Almond Meal
1 scoop (1/4 cup-ish) Vanilla Protein Powder
Pinch salt
1 - 2 cup Measuring Cup or Microwave Safe Mug

In a measuring cup or microwave safe mug, Mix egg, syrup, oil, blueberry sauce and combine thoroughly. In a separate bowl, mix pancake mix, almonds meal, protein powder and salt. Tip dry into wet and stir till combined. Nuke in microwave for about 2 minutes (my microwave is getting old and needs 20 seconds added now - strength varies so start with 2 minutes and add 20 seconds at a time till no longer damp on top)

Let it sit for three or so minutes (it pulls away from the sides) before tipping the cake onto a plate. Yields 4-5 slices. Allow to cool. Slice & serve with Homemade No Sugar Added Whipped Cream and drizzle of additional Blueberry Sauce or toasted and eaten for breakfast with a smear of almond butter or crumble the cake and use to make my 4th of July Layered Jars.

Shelly's Blueberry Sauce

1 cup Blueberries
2 Tablespoons Sugar Free Torani (I used SF Vanilla)

Wash blueberries and place in a glass microwave safe bowl or large measuring cup. Add syrup. Microwave for 3 minutes. Using a fork smoosh any remaining whole berries in a fine mesh sieve or not up to you. Can also be done on the stove-top.

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Assembly: When it's cool enough to handle crumbled about 1/2 the protein cake. Place crumbled cake in bottom of jar 1/3 of the way up. Spoon sweetened ricotta on top. Top with berries.

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Healthy 4th of July Recipes

If you need some red, white, and blue menu items for your backyard BBQ, picnic or 4th of July parade watching here's a few new recipes and ideas and a round-up of past festive blog favorites to celebrate the USA while maintaining a commitment to healthy lifestyle changes.

Weight Loss Bariatric Surgery Low Carb Protein Packed Sugar Free

Sliders are the perfect size for post weight loss surgery eating. I won Wolfgang Puck's Oscar Night contest with these Top Hat Sliders (tops hats for the black tie event) but they would be great for 4th of July too just call them low carb, protein packed Uncle Sam or Abe Lincoln hats.

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Americans consume 150 million Hot Dogs on the 4th of July. Here's how I do my small part to reach that number... a Zucchini Weenie

or Mini Corn Dog Muffins

Shelly's Mini Corn Dog Muffins

1/2 cup Masa Harina (corn flour, not meal)
1/4 cup Multigrain Pancake Mix
1/4 cup Shredded Cheese (any type)
1 teaspoon Baking Powder
1 teaspoon Sea Salt
1 Egg, beaten
1/2 cup Milk
1 Tablespoon Oil or melted Butter (any you prefer)
12 Cocktail Dogs

Preheat oven to 350. Mix together dry ingredients. Set aside. Combine the dry and wet ingredients and mix just until moist. Allow to sit for 5 minutes. Meanwhile, lightly saute 12 mini cocktail dogs (you can skip this but I like the flavor it brings out.) Spray 12 cup mini muffin pan with nonstick spray. Spoon batter equally into muffin pan. Place a cocktail dog in each dollop of batter and press down slightly. Bake 20 minutes or until edges are slightly browned. Let cool slightly, remove from pan and serve with hot dog condiments.

Foil packet dinners are great and everyone can create their own. Shrimp, fish, veggies, spices, wrap them in foil, toss them on the closed BBQ 15-20 minutes later, you have a protein packed customized dinner with practically no clean-up.

Aluminum Foil Camping Meals Easy Quick BBQ

If you need a portable feast (we go to a free concert in the park) I love protein packed salads. Grab your picnic blanket, a couple of water bottles (I jazzed mine up for the festivities with Duck tape), fill your bento box lunch box or disposable chinese style food containers are great (just remember to bring forks.)

You can't have a BBQ without Baked Beans. This recipe is my favorite...

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I love grilled mixed veggies or grilled zucchini with a little freshly grated Parmesan cheese on top.

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Prefer something cold this Caprese salad with avocado (sliced tomato, fresh mozzarella, basil, avocado, salt, black pepper, oregano) is my favorite...

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For dessert  Apple Crumb, Red, White and Blue- Berry Strawberry Cannoli, Mini Protein Donuts or this Red, White and Blue Layered Jar dessert with crumbled protein cake, sugar free Torani sweetened ricotta and sliced strawberries (I'll post the recipe tomorrow) is a great one especially if you are headed out to watch fireworks (it's portable.)

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or after a hot summer day maybe cool down with a frosty patriotic protein shake.

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Shelly's Cherry Cookie Shake
Shelly's Blueberry Muffin Protein Shake 
Shelly's It's My Party Birthday Cake Shake

More Eggface Protein Shakes
More Eggface 4th of July Recipes and Ideas