5 Safety Tips for Walking & Jogging

I read an article about a jogger who never returned from her run, it was a sad reminder for those of us that love to walk or jog outdoors of the threats that we face. We'll be turning back the clocks soon (daylight savings time ends soon) and it may be dark when you hit the streets for a walk. I feel compelled to blog a reminder of some safety tips along with some hopefully helpful links and resources for my fellow walking and jogging pals...

Weight Loss Fitness Health Bariatric Surgery Exercise

1. Go with a friend or family member if possible. I know it's not always possible and sometimes you just want to be alone with your thoughts, I get it... but there is evidence to the benefits of social support for weight loss and maintenance: the common connection and sense of community, accountability.

If you are weight loss surgery pre- or post-op maybe find a few people in your bariatric or weight loss support group and create your own walking group. Other resources:

Meet-ups (online resource for finding walking/jogging/hiking groups)
Local Facebook Groups (local Mom's in my area post walking groups all the time)
Mall Walkers (almost every major mall has one, ask at your mall's business office)
Walk with a Doc (a great program for planned walks with a doctor, ask your doctor to join)
Walk from Obesity (find some like-minded walking pals at a walk in your area)

2. Stick to well lit, well-traveled paths. When hiking stay on known, marked trails. Trust me from someone who was once lost for 14 hours in the woods, it's not a good idea to stray from the trail.

Weight Loss Fitness Health Bariatric Surgery Exercise

3. Let someone know your path. If you are jogging, walking or hiking alone give someone your route and estimated time of arrival. You may need to change it up now and then to avoid predictability aka "the stalker shakeup." There are lots of free apps: Glympse or BSafe are two I am aware of that will use your phones GPS to track you and provide that info to your contacts. The iPhone latest update has a new feature: Go to your iPhone's settings and then scroll down to Emergency SOS.

Once you're in the Emergency SOS section, it will provide you with options: If you want to be able to quickly and automatically contact 911, switch on the AutoCall function. When the Emergency SOS is toggled, you just rapidly click your sleep/wake button 5 times and 911 is called. There's also the option to turn on the Countdown Sound (3 alarms, 3 seconds before the call is made) which helps users from accidentally activating the function.

There’s also a section to fill in Emergency Contact Information. This can come in handy if you're in an accident. You can add what surgery you have had, any allergies, blood type, etc.

4. Stay aware. I enjoy music when I walk (especially mall walking because elevator versions of music from my teenage years makes me feel sad and old) just keep it low or in one ear and never use headphones in unfamiliar areas.

5. Take a self-defense class. Remember the movie "Miss Congeniality" those S-I-N-G letters Sandra Bullock's character shared are indeed the 4 vulnerable areas on an attacker: solar plexus, instep, nose, groin. I have one of these dudes in my garage and give him the beat down a few times a week. I feel more prepared.

A big dog is a deterrent too. Consider adopting one. My kitties voted a big no on this one.

Hopefully, these are tips that you will NEVER have to use but it's important to think about. If you have more resources, tips or ideas for staying safe please leave them in the comments.

Stay safe my friends xo 

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. Mark your calendar: October 29th through November 4th is National Obesity Care Week. Each day has a special focus and different activities will happen each day. For example, there will be a tweet chat about weight bias on Monday night. Sign up to hear about all the week's activities.


I'll be headed to Washington DC that week to represent the Obesity Action Coalition (OAC) and help raise awareness so be sure to follow my tweets for my DC adventures (Warning: I am slightly more political on Twitter.)

2. Heads up: If you are an Amazon Prime member I just spotted this groovy thing where you can order samples (there are tons of protein bars and protein powders, a great way to try before you commit to a large quantity) and they give you credit for the same amount you spend so basically they end up being free samples. Not a Prime Member? Give it a try with this Amazon Prime 30-Day Free Trial

3. Good reads: Some articles that you shouldn't miss:

Abdominal Pain in the Roux-en-Y Gastric Bypass Patient (Good to know)
Health Plan Enrollment: Time to Ask About Obesity Care (Open Enrollment begins November 1st, Tell a friend that has obesity care exclusions that now might be the chance to get some coverage)
U.S. Obesity Rates Have Hit An All-Time High [Infographic] (Nothing we didn't know but making it government official)
Fat Shaming - A New Perspective (It doesn't work, in fact, it can have the absolute opposite effect and cause more damage, stop it! The article has comments from Dr. Scott Kahan, who I am honored to serve with on the OAC.

4. Spotted on the shelf: a little something to spice up your lunch: Starkist Tuna Creations Bold Singles with Sriracha or Tapatio Hot Sauce with Lime. The Tapatio was great with a little chopped avocado and tomato. It mellows the spice out a bit too. They also come in a few other Bold flavors I haven't tried yet: Hot Buffalo Style, Jalapeno, and Thai Chili.

Starkist also makes a Selects Tuna Packet with Extra Virgin Olive Oil with Sun-dried Tomato which is a new favorite of mine. They are slightly higher in calories and fat but if you are having dry skin issues the EVOO will help that from the inside out. It's great on top of a salad or Cannelini beans and no dressing needed. Soooo good.

I found them all at my nearby Super Target for around $1.49 each. They make a quick and easy lunch, a great protein source to keep at your desk at work or taking with you traveling. I also have a few packets in my emergency disaster kit.

5. Giveaway Time: There's still time to get in on my latest Instagram giveaway for a bunch of fun bariatric surgery friendly products: protein, vitamins, shaker bottles, shake making supplies and more. Ends on Sunday, the winner will be announced Monday. Don't have an Instagram account. It's free to start one.

Eggface and Celebrate Vitamins Halloween Treats Instagram Giveaway

This post is sponsored by Celebrate Vitamins. I am excited to share with you some of my favorite products including their Soft Chew Multivitamins and Caramel Calcium Citrate & D3 and an opportunity to win some!

When you choose to have Bariatric Surgery, you commit to taking vitamins for the rest of your life. It was a great trade in my opinion. Post surgery, I was off 8 prescription medications, many of which had weight gain as a side effect and in exchange, I get to take vitamins like Celebrate Vitamins Caramel Calcium & D3 Soft Chews. Have you tried them? They literally taste like a caramel candy!

Want to try Celebrate Vitamins? Check out their sample pack which will give you the opportunity to try a variety of flavors and types of vitamins and find the ones that are right for you.

Halloween is quickly approaching and we can't let the kiddos have all the fun and treats. I've got a box full of fun and healthy bariatric surgery friendly products featuring some of my favs from Celebrate Vitamins including a big bag of those Caramel Calcium Soft Chews, Peanut Butter Protein 20 and a couple of yummy recipes to make if you are the winner, are already a fan or plan on becoming one.

It's Giveaway Time! 

The Prize: 
Celebrate Vitamins Calcium Citrate & D3 Soft Chews (90 ct. Caramel)
Celebrate Vitamins Multivitamin Soft Chew (60 ct. Orange)
Celebrate Vitamins Protein 20 Peanut Butter Cookie Protein Powder (14 serving bag)
Sugar Free Torani Raspberry Syrup
Sugar Free Strawberry Topping
28 oz. Orange Blender Bottle Shaker
Sistema Breakfast to Go Container with Built-in Spoon!
The World According to Eggface Reusable Lunch Bag with Ice Pack
and 2 clip-on safety blinking lights for your evening walks (time changes soon)

To Enter: U.S. Mailing Addresses Only. Head over to my Instagram post for complete rules on how to enter this giveaway. Don't have Instagram it's free to start an account. Good Luck!

If you are the lucky winner be sure to make these 2 favorite fall recipes. Mmmm from kiddos to adults who doesn't love a PB&J Sandwich. They remind me of heading back-to-school. Here's my Protein Shake version.

Peanut Butter Protein Powder Bariatric Surgery Health Weight Loss Fitness

Shelly's PB&J Sandwich Protein Shake

8 oz. Milk (any, I used Almond Milk)
1 scoop Celebrate Vitamins Peanut Butter Cookie Protein 20
1 Tablespoon Sugar-Free Raspberry Torani Syrup
5-6 Raspberries
a few cubes of Ice

Whiz in blender till smooth. It tastes just like Peanut Butter & Jelly Sandwich!

More Eggface Protein Shakes and Smoothies

Or try this delicious, protein-packed, breakfast. It's perfect for taking on-the-go in a little container if you don't have a groovy one with built-in spoon, don't forget a spoon, though if you do... desperate times call for desperate measures and a fork and slurping also work ;)

Peanut Butter Protein Powder Bariatric Surgery Health Weight Loss Fitness

Shelly's PB&J Sandwich Protein Yogurt 

4 oz. Greek Yogurt, plain (vanilla or strawberry is great too, just watch those added sugars)
1-2 Tablespoons Celebrate Vitamins Peanut Butter Cookie Protein 20 Powder
1 Tablespoon Smucker's Strawberry Topping (or SF Strawberry Jam)
Optional: sprinkle of peanuts or crumbled protein bar

Mix yogurt and protein together till combined. Swirl in SF strawberry topping. I love a little crunch factor in my yogurt so sometimes I sprinkle peanuts on top or for even more protein crumbled protein bar. Celebrate's 2 in 1 Protein and Calcium Bars in Crazzberry or Peanut Butter Crunch would be yummy topping choice.

Tip: I always have a quart size bag in my fridge with crumbled protein bars. They make great yogurt, cottage cheese, or protein ice cream topping or mix-in. They are also a great base for my Faux Frozen Cheesecake Bites.

Hope you enjoy the recipes.

Post Weight Loss Surgery Menus: A day in my pouch

My yesterday in post weight loss surgery eating. Including a couple of fun, new food finds...

Breakfast: I had to fast for lab work (if you are a bariatric surgery post-op pal be sure you are getting those done at least annually, this is non-negotiable) and when the vampires were done with me my priority was a cup of coffee. I ran a few errands that took longer than I thought and ended up in a parking lot with a Taco Bell. I rarely eat fast food, I love to cook... but I read about Taco Bell's Naked Egg Taco and was curious. The "taco shell" is actually a fried egg and then they fill it with other breakfast foods.

After looking at the menu I made some adaptions to make it slightly healthier and more in my plan. Original version (310 calories, 14 grams protein, 15 grams carbs): egg shell, fried potatoes, bacon, nacho cheese sauce, shredded cheese. My changes (220 calories, 11 grams protein, 6 grams carbs): I axed the fried potatoes, swapped the bacon for crumbled sausage (doesn't change much calorie-wise just felt like sausage), axed the nacho cheese sauce and shredded cheese for their triple cheese blend. It was pretty darn tasty, it's limited time only/testing but if they keep it on the menu it's a pretty good fast food breakfast option.

Bariatric Surgery Fast Food option

Of course, an even healthier option would be to make one of my many Egg Bite (aka Mini Crustless Quiche) recipes but sometimes you are on a road trip and the choices are limited so it's nice when there is some option available.

More Strategies for Eating Out Post Weight Loss Surgery

Lunch: Leftovers. I reheated (this gadget helps keep food from drying out) some of the meatballs and cabbage (usually serve it with bok choy but I had a cabbage) I made the other night. I made a beef version of my Teriyaki Pork Meatballs. Yummy. If you haven't made these yet give them a try they are great with pork, beef, turkey so whatever you prefer.

More Eggface Healthy Beef & Pork Recipes

Dinner: I just pan seared some Salmon, sprinkled it with fresh dill and served it with this frozen Riced Cauliflower Stir Fry blend I picked up at Trader Joes the other day, it's new.

It's frozen riced cauliflower seasoned with ginger, tamari and sesame oil, green peas, red bell peppers, grilled corn, and green onions. Pretty tasty and only 50 calories for a cup. About 8-10 minutes sauteed from frozen. I also had some mushrooms that needed using so I sliced and sauteed those too. I have leftover salmon to have on a salad or with cucumber "crackers."

Frozen Veggie Side Dish Low Carb Healthy

More Eggface Healthy Seafood Recipes
10 Favorite Cauliflower Recipes
Trader Joe's Shopping List

Snacks: Coffee, making up for lost time... the worst of fasting for labs for me is missing my morning coffee and I am sure others around me think so too. I am a much nicer person caffeinated. I also had my current favorite snack because I have soooo many pomegranates still on the tree... apple slices sprinkled with pomegranate seeds that I dip in a dollop of ricotta cheese sweetened with either a pump of Sugar-Free Torani syrup or a drizzle of Sugar-Free Maple syrup. Seriously, it's so good.

Fruit Bariatric Surgery Weight Loss Snack Ideas

More Eggface Snacks Sweet & Savory
More Post Weight Loss Surgery Menus