Friday, July 26, 2013

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. Love this...

2. New Food Find:  I am loving this Gazpacho Soup from Trader Joe's. Found in the refrigerator section $2.99/12 oz. container.


Gazpacho is a chilled soup made from tomatoes, cucumbers, bell peppers, touch of sherry vinegar, a traditional dish served in the southern Spanish region of AndalucĂ­a. There is only about 45 cals in a 1/2 cup. I usually put about 1/2 cup in a bowl and thin it slightly with a Tablespoon or so of veggie or tomato juice and then to add some protein I sprinkled the top with a little cheese shaved Parmesan or a few fresh mozzarella cubes or some cooked shrimp or crab. Perfect meal for hot summer nights. You could certainly make it yourself easily enough but sometimes even I don't want to cook.

3. Some articles I read this week that were worth checking out:

Bariatric Surgery Follow-up – It’s Important! (includes a great list of some signs and symptoms of post wls nutrient deficiencies to watch for)

Healthy Bargains -  a great PDF from the Center for Science in the Public Interest (CSPI) comparing the costs of fruits and vegetables with other commonly consumed snacks and side dishes - though I think it is important to note some areas of the US sadly have access (food desert) issues.
Weighty Matters: What Reading That Artificial Sweeteners "Study" Actually Told Me (I use them and I often get emails from people trying to save me from them... P.S. Thanks but save the keystrokes)

'Fat shaming' actually increases risk of becoming or staying obese.
Lots in the media about the policy the Boy Scouts have excluding participants with a BMI over 40 from taking part in their Jamboree event :( but here's an article offering a solution Experts suggest modified activities for Boy Scouts - if you are interested in sharing your thoughts about this weight bias issue with the Boy Scouts. Here's a way to do that.
Applicants Affected by Obesity More Often Denied Entry to Graduate Schools Study.
Study: Physicians Less Likely To ‘Bond’ With Overweight Patients.
Recap from a recent #HAChat Twitter Chat I took part in about what qualities make a great health care provider.

4. Treat recipes are back at Starbucks. So if you buy a drink in the AM (or anyone in your family does) take back your receipt after 2 PM (through 8/18) and you get any Grande Iced Beverage for $2. Some decent choices are available for us... Iced Lattes or Iced Coffees with Sugar Free Vanilla, Hazelnut, Caramel, or Cinnamon Dolce Syrup. 2% Milk is standard but you can ask for non-fat or soy (FYI: the soy is vanilla soy and sweetened.) Not a coffee person... try the Shaken Iced Teas but be sure to ask for unsweetened or if you want it sweet... have them replace the full sugar Classic Syrup they use with SF Vanilla Syrup or a grab a few sweetener packets from the milk bar. 

My summer order is: Grande Iced Sugar Free Vanilla (3 pumps, so 1 less than standard) Soy Latte. Whatever you do don't even look at that new Mocha Cookie Crumble Frappuccino: 480 calories, 69 g. sugar and 76 g. carbs for the Grande. Eeek.

5. We are getting close to the "Your Weight Matters" National Convention in Phoenix. It's less than 3 weeks away!! I hope some of you have decided to make the trip and join me. For more information: advanced ticket purchases can be made till August 1st (check out the current issue of Your Weight Matter Magazine page 9 for a coupon)

Can't be in Phoenix that weekend and want to still take part? Here's a few ways:  Follow the action on Twitter. Be sure to friend @ObesityAction, @Eggface and follow the #YWM2013 official hashtag.

Me (left) and my pal Sarah (right) at Dallas Walk from Obesity

Donate to the Walk from Obesity happening that Sunday and I will walk for us both! 

post signature

Thursday, July 25, 2013

A day in my pouch

A day in my pouch is a series of blog posts (I try and post them every few days) to show what a typical daily menu looks like in my post weight loss surgery world.

Breakfast: A planned power outage in my area forced me out of the house. 90% of my business requires me to be online so I really couldn't be off the grid for the whole day. The plan was to hang at Starbucks for a few hours and when I couldn't justify loitering anymore I'd run some errands. I took a walk at the park first thing before it got hot then it was off to Bux. Breakfast was a Sugar Free Vanilla Soy Latte and 2 of these leftover Pancake Bites tossed in a Ziploc baggie.

Shelly's Pancake Bites

1/2 cup Multigrain Pancake Mix, dry
1/3 cup Soy Milk (any milk would do)
1/4 cup Torani Sugar Free Caramel Syrup
1/3 cup Cooked Sausage Crumbles*

Mix pancake mix, milk, syrup together till thoroughly combined. Pour batter into a non stick 12 cup mini muffin pan that has been sprayed with Pam. Fill about 3/4 way up. Top each muffin with a few sausage crumbles (*or crumbled cooked bacon, fresh berries, cooked apple, or diced peaches or a combo)

Bake at 350 for 12-14 minutes or until golden. Serve with SF Maple syrup for dipping. They reheat great but are tasty cold too.

More Eggface Pancakes

Spotted some baby ducks at the park. Awww...

Lunch: Stopped at Costco for some more of that Tilapia I've been using in my fish packets and picked up some cooked shrimp. When I got home nothing was blinking (clocks, stove) so basically the electric company never shut the power off like they said they would and I could have been home all day. Grrr. I filled up my bento box with yummy stuff and and sat outside on the patio bitching about them... remember when they fried my computer, speakers, power strip a few months ago. Well... since then I found a few more things that incident had fried... a DVD/TV I used for my exercise video watching in the garage, a fan and my garage door opener.  So they are not my favorite people.

Pink Box (top left): Cooked Shrimp w/ Lemon
Green Box (top right): Fresh Raspberries
Blue Box (bottom left): Caprese Salad Skewers (Basil, Tomato, Fresh Mozzarella, Oregano, Salt & Pepper)
Orange Box (bottom right): Onion & Chive Crunchamame Freeze Dried Edamame and in the little blue container: Cocktail Sauce

More Eggface Bento Box Lunches

Dinner: Sliced up some zucchini placed it on a piece of foil. Add a piece of any fish you like (I used Tilapia.) Sprinkle with salt, pepper, oregano, add 1/4 cup store-bought Bruschetta Sauce (found near fresh pasta usually.) Wrap everything in foil tightly.

Toss on a covered BBQ for 20 (defrosted) - 25 (frozen) minutes and depending on the thickness of the fillet. Don't open the lid. Trust me it will come out perfect every time and best of all. Eat it directly from the packet and there is zero clean-up. OK maybe a fork.


More Foil Packet Dinners

Snacks: Coffee, my edamame pictured above was one and while I was at Costco I sampled a hunk of Guy Fieri's Brazilian BBQ Bacon Wrapped Chicken (yummy, the chicken and Guy.)

More days in my pouch.

post signature

Friday, July 19, 2013

Mini Meatloaf Madness - Reuben Mini Meatloaf

I love these little meatloaves. We use a couple for dinner then wrap the others individually in foil and place them in a gallon-size freezer Ziploc bag. Then we can pull them out and nuke them anytime we need a stress-free lunch or dinner. You can also defrost and crumble them and use them in soup, in a lettuce cup or as a topping for a Tortilla Pizza.

This version tastes exactly like a Reuben Sandwich, the NY Deli staple grilled sandwich made with corned beef, Swiss cheese, sauerkraut, and Thousand island or Russian dressing on rye bread but healthier.

Meatloaves Weight Loss Healthy Dinners Kid Friendly Easy Quick

For dinner they are great with sauteed spinach, green beans or a mixed green salad. I served them twice this week once with green beans and once with a broiled tomato. Just a tomato sliced in three. Sprinkled with cheese (I used Ricotta Salad and Parmesan) and oregano. Broiled till golden and bubbly 2-3 minutes.

Shelly's Reuben Turkey Mini Meatloaf

1 1/4 pounds Ground Turkey, the average weight of 1 package
1/4 cup Oatmeal
1/4 cup Milk
1 Egg, beaten
1 Tablespoon Thousand Island Dressing
1/2 cup Sauerkraut, drained
1/2 to 1 teaspoon Caraway Seeds (depending on how much you like Rye bread, I use 1 teaspoon)
1/2 teaspoon Kosher Salt
a few twists of Black Pepper

1/2 teaspoon Thousand Island Dressing for each loaf
1/2 piece of Swiss Cheese

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 turkey. Add all remaining ingredients. Mix till combined. Divide into 8 equal mounds. Form into mini meatloaves or if you have this super groovy pan like me use it. Smear a 1/2 teaspoon of dressing on the top of each loaf.

RNY VSG WLS Food Recipes Cooking Menus

Bake for 45 minutes in a 350 degree oven. Place 1/2 a piece of Swiss Cheese on top of cooked loaves and broil for a minute till cheese is golden and bubbly. These freeze well either cooked or uncooked.

I have found the trick to eating leftovers as a post-op is to keep things moist. I love this gadget for that. You put a couple of tablespoons of water in the base and it steam heats the food. Totally keeps foods from drying out. One of the best post-op gadgets in my kitchen.

More Eggface Mini Meatloaves

Shelly's Bacon Cheeseburger Turkey Mini Meatloaf
Shelly's Chinese New Year Meatloaf
Shelly's Pepperoni Pizza Mini Meatloaf
Shelly's Caprese Turkey Mini Meatloaf
Shelly's Middle Eastern Mini Meatloaf
Shelly's Florentine Turkey Mini Meatloaf
Shelly's Italian Artichoke Mini Meatloaf
Shelly's Southwest Turkey Mini Meatloaf
Shelly's Turkey Mushroom Mini Meatloaf
Shelly's Greek Mini Meatloaf
Shelly's Mexican Mini Meatloaf

post signature

Thursday, July 18, 2013

Obesity Action Coalition Awards Nominations

At the big Obesity Action Coalition (OAC) shindig in Phoenix next month they give out awards Saturday night. The deadline to nominate candidates for those awards is TOMORROW!

Celebrate your fellow ‪weight loss surgery community members by giving them a shout out.

The description, qualifications and criteria for review are available once you click the link provided for the respective award below. The deadline to submit a nomination is tomorrow. Friday, July 19. 

If you are interested in attending the OAC Awards Ceremony:

Saturday, August 17
7:00 pm – Arizona Grand Ballroom – Conference Center at Arizona Grand
Arizona Grand Resort & Spa
8000 South Arizona Grand
Phoenix, AZ 85044
Plated Sit-down Dinner

Tickets to the 2nd Annual OAC Awards Dinner are included in Full Convention Registration to the "Your Weight Matters" Convention but can also be purchased separately. To learn more about registering for the Convention and/or this event, please visit the official Convention Web site at

Hope to see you there,

post signature

Sunday, July 14, 2013

7 Protein Packed Grab and Go Breakfast Ideas

Most people have heard that "breakfast is the most important meal of the day" but mornings can be crazy busy and I don't even have whippersnappers. Busy and without a plan in the morning can lead to grabbing some carby sugar bomb from a coffee shop pastry case, a greasy drive-thru breakfast or skipping breakfast altogether. Oh and if you think skipping breakfast saves calories it doesn't, research shows that people that skip breakfast tend to overeat at their next meal or graze the rest of the day to fight off hunger. With a little planning (Sunday's are a perfect prep day) you can have a week of healthy, protein packed breakfasts ready in a snap.

Here are 7 of my favorite Grab and Go Breakfast Go-To Recipes:

1. Egg "Bites" (aka Crustless Quiche) - 24 cup mini muffin pan. 5 eggs and random stuff from your fridge, veggie bin, or leftovers and you have tons of protein packed breakfasts. Store in an airtight container in the refrigerator for several days, they freeze too. Reheat in toaster oven or microwave.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

Oodles of Eggface Egg Bite Recipes

2. Yogurt Parfaits. Totally customizable. Protein-packed Greek yogurt, sweetened with Sugar Free Torani Syrup or your favorite fruit (fresh, frozen or canned.) Add chopped nuts, dried fruit, toasted seeds, nut butter. Boost the protein with a spoon or two of protein powder - the options are endless.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

3. Protein Shakes. Milk or water, protein powder, ice or not, frozen fruit or not. Don't like protein powder... add Greek yogurt or cottage cheese for a protein boost. Change flavors up with Sugar Free Torani Syrups or fun products like powdered peanut butter.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

4. Homemade Protein Donuts or Muffins or Protein Squares - Toss one or two in a snack size Ziploc baggie. I'd bring an extra to share. There is always a curious non-op around.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free Recipes

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free Recipes

5. Egg on a Stick - The ultimate protein popsicle. Hard-boiled eggs and some seasonings to dip.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free Recipes

6. Breakfast Protein Souffle - If you love bread pudding you will love these. Cool, cover with foil, refrigerate, delicious cold.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free Cooking Menus Blog

Breakfast Protein Souffle flavors:
Apple, Pumpkin, Banana, Chocolate Banana, Banana Caramel Nut, Pineapple, Cranberry, Espresso

7. Pancake Bites or Ricotta Pancakes - Make these on the weekend, leftovers reheat easily in the microwave or they are delicious cold. Great on their own or smear some almond butter or Sugar free jam in the middle, wrap in foil and go.

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Sugar Free Recipes

Weight Loss Bariatric Surgery Gastric Bypass VSG Diabetic Low Carb Protein Sugar Free

More Eggface Pancakes
More Eggface Breakfast Recipes and Ideas

I hope some of these ideas help get your day off to a great start!

Saturday, July 13, 2013

Healthy Food Zone

If you keep healthy food in your fridge, you will eat healthy food. Make your house a SAFE ZONE. I can't always control the world outside, what is around me at a party or in an office but I can control what sits on my counter, in my pantry or in my fridge. Making the healthy choice is easy when there are only healthy choices to be made.

This picture was taken this morning at my Farmer's Market. Click on the link to see more pictures from my market and enter your zip code to find a markets or CSA's (Community Supported Agriculture) in your area. 

Some of these bad boys are mine all mine now. Half the zucchini will be grilled and the other half will become one of those quick & easy fish foil packet dinners. I just made a few Caprese Skewers with some of those tomatoes (they are sweeter than candy) and we're taking them to the park for lunch. 

Hope everyone is having a great weekend!

post signature

Drum Roll...

Thank you for entering the Eggface Sugar Free S'mores Torani New Flavor Giveaway

The random generator has selected:


You are the winner of a bottle of the NEW S'mores flavor Sugar Free Torani Syrup and cool Coleman Picnic Set.

Thank you for entering. Not a winner this time... no worries I have several AWESOME Eggface Giveaway's in the works so be sure to follow along on the Blog, Twitter, Facebook, or Pinterest for the latest eggciting announcements!

As soon as you get your hands on this great flavor you have got to make this S'mores Protein Shake.

post signature

Friday, July 12, 2013

A day in my pouch

A day in my pouch is a series of blog posts (I try and post them every few days) to show what a typical daily menu looks like in my post weight loss surgery world.

Breakfast: A Black Forest Yogurt Parfait - a couple of Tablespoons of Chocolate Milk flavor Celebrate Vitamins ENS, mixed in 4 oz of plain Greek Yogurt, a squirt of Sugar Free Black Cherry Torani Syrup and Fresh Cherries. I made a couple, wrapped them in plastic wrap for a quick grab and go breakfast. Don't forget your plastic spoon!

Eggface Bariatric Surgery Recipes Menus

More Yogurt Parfait Ideas

Lunch: It was odd weather yesterday, sort of Florida-ish, humid and the sky threatened rain. At one point we got a few spots, just enough to smear the skylights and make the ants outside happy. Speaking of ants. Warning: never spray ant killer on a breezy day. The other night I went out and saw an ant hill so I grabbed my trusty bug spray and zapped them. A breeze blew some back at me and I inhaled it. No big deal or so I thought... within a few minutes it wasn't pretty. I thought I might have to bite the bullet and go to urgent care. I road it out (no health insurance sucks) but I wasn't OK for most of the day. Coughing, difficulty breathing, gnarly headache, shakes, attempted puking (I don't really puke post WLS weight loss surgery.) I'm feeling no long term effects but if I develop a third eye or something we know how it happened. D*** ants better have had it worse than I did.

Anyway despite the mixed bag weather I took lunch outside. It has been my 2013 goal to get outdoors more... my bento box helps.

Lunch Bentos

Pink Box (top left): A dollop of Broccoli Slaw and Kale Salad with Chicken
Green Box (top right): More Cherries (love)
Blue Box (bottom left): Low Sodium Roast Beef with mustard for dipping, Fresh Mini Mozzarella Ball
Orange Box (bottom right): Homemade Protein Square

The salad was a new Trader Joe's find (in the refrigerator section.) Shredded Broccoli, Carrots, and Cabbage, chopped Kale leaves, Red Onion, Chicken, Dried Cranberries. Sunflower Seeds and a Sweet and Spicy Vinaigrette come on the side and can be added to the extent you want to up the calories.

It very tasty. I will be adding it to my Trader Joe's Shopping List. Generous side dish portion enough for at least 2-3 people/$3.99 per container.

More bento box lunches

Dinner: Easiest way to cook fish ever. I had some Zucchini that needed using, a Green Onion, some Dill, a little Lime Zest, a tablespoon of Olive Oil, Tilapia Fillet (Costco.) Wrap everything in foil tightly.

Toss on a covered BBQ for 20 (defrosted) - 25 (frozen) minutes and depending on the thickness of the fillet. Don't open the lid. Trust me it will come out perfect every time.

More Foil Packet Dinners

Snacks: Too much coffee and a bag of Cruncha-ma-me Freeze Dried Edamame in the new Onion & Chive flavor (tastes like Sour Cream and Chive Lays Potato Chips but soooo much better for you.)

WLS Food

More days in my pouch.

post signature

Wednesday, July 10, 2013

Your Weight Matters 411 Event Guide Now Online

For those of you that are going to the Obesity Action Coalition "Your Weight Matters" National Convention. I'm excited to share with you the recently released the 411 Event Guide. This fantastic guide gives you all the information you need to know about what to expect onsite and prepare you for our amazing weekend!

The guide covers everything from transportation from the airport, parking, schedule of events, registration check-in procedure, social event information, and what to wear. If you are registered you should have received it from your Welcoming Committee member but if you haven't registered yet (what are you waiting for?! It's going to be GREAT!) it's available online.

Ohhh and if you haven't heard the NFL will be in attendance. Thursday night at the Member Mingle their will be an awesome presentation "Teaming up to Tackle Obesity" that will feature special guests and former NFL athletes Corey Louchiey and James Thornton, who will tell their personal stories about how they are tackling obesity with two different approaches.

Register for the Convention 
(UPDATE 8/4/13: Online registration is closed but the event is still open. Call the OAC office for Registration info: 813-872-7835 (ask for Lisa)
Follow the official event hashtag on Twitter #YWM2013
Join the Facebook Event Page

Questions? Feel free to email me: 

Hope to see you there! Can't come but still want to get involved. Become a member of the OAC ($20/yr) and/or Donate to someone Walking from Obesity. Like me ;)

Sticks in a bundle are unbreakable.

post signature