Tuesday, June 20, 2017

Breakfast Ideas with Premier Protein

This post is sponsored by Premier Protein®. I'm excited to share some of my favorite breakfast recipes and ideas featuring Premier Protein Shakes and Bars with you.

Premier Protein ready to drink protein shakes are a healthy and convenient breakfast (or any time of the day) way to get 30 grams of protein, 24 vitamins and minerals, in just 160 calories and 1 gram of sugar. You can drink them right from the container so they are a perfect breakfast on-the-go option. Today I want to share with you a few ways to use Premier Protein shakes (and bars) for breakfast you might not have thought of doing.

Cereal - Instead of milk in your bowl of cereal use Premier Protein shakes. They come in 5 flavors: Chocolate, Vanilla, Strawberries & Cream, Bananas & Cream and Caramel so you can jazz up that boring bowl of O's or puffs.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Overnight Oats (similar to Swiss Bircher-Muesli) - You can eat this cold in the summer or heat it up for a minute in the microwave in the cold months. I make them in half pint, 8 oz. canning jars they come with a lid so they are portable and perfect for taking on a hike (or work.)

For each jar you will need:
1/3 cup Rolled Old-Fashioned Oats (not Quick or Instant)
1/4 cup Premier Protein Ready to Drink Shake (any flavor)

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Spoon oats into jars (or a bowl.) Pour the Premier Protein shake over the oats. Pat down the oats so the surface is moistened. Cover and let rest overnight in the fridge.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

In the morning, fluff oats with a fork and serve with a variety of toppings (and if desired a dollop of yogurt the way the Swiss do.) Here are some yummy topping combos but the possibilities are endless...

Oats and Premier Protein Caramel Shake with
  • a spoon of Unsweetened Apple Sauce (or some chopped Apple) and a sprinkle of chopped Walnuts
  • a spoon of Peanut Butter (or Powdered Peanut Butter) and chopped Premier Protein Bar
  • a few slices of Peaches and a sprinkle of chopped Pecans

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Oats and Premier Protein Bananas & Cream Shake with
  • sliced Banana and a sprinkle of unsweetened toasted Coconut 
  • a spoon of Peanut Butter (or Powdered Peanut Butter) and Bacon Bits (don't knock it)
  • a few Fresh or Freeze Dried Strawberries
Oats and Premier Protein Vanilla Shake with
  • a spoon of Sugar Free Strawberry Jam and a sprinkle of toasted Almonds
  • a spoon of Sugar Free Orange Marmalade and a sprinkle of Pistachios
  • a few Cherries and a sprinkle of toasted Almonds

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Oats and Premier Protein Chocolate Shake with
  • a spoon of Peanut Butter (or Powdered Peanut Butter)
  • sliced Banana
  • a few Cherries and a sprinkle of toasted Almonds
Oats and Premier Protein Strawberries and Cream Shake with
  • a few Strawberries and crumbled Premier Protein Bar
  • a spoon of Peanut Butter (or Powdered Peanut Butter)
  • a few blueberries and a sprinkle of toasted Almonds

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Waffles -  Replace the water or milk in your favorite pancake or waffle mix with any flavor of Premier Protein Shake.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Cook as directed per your waffle maker instructions. Look for a whole or multi-grain waffle mix with lower carbs. These waffles were made with Premier Protein Caramel Shake and a dash of Cinnamon.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

I served them with a drizzle of Sugar Free Maple Syrup but you could top with fresh fruit or mm-mm cooked apples would be great on these (caramel + apples = heaven) or make it a portable, on-the-go breakfast by wrapping in foil a waffle "sandwich" with a smear of almond butter.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Build Your Own Yogurt Parfaits - I love protein packed yogurt parfaits and they are even better when you can adjust your own yogurt to topping ratio: a dollop of Greek yogurt, some berries, and for a little crunch (and more protein) some crumbled Premier Protein Protein Bars. This is a great one to do when you have overnight guests. Use plastic cups and spoons so your guests can feel free to take breakfast with them when they hit the road.

Protein Healthy Recipes Bariatric Surgery Weight Loss Fitness Protein

Want a chance to win some Premier Protein Shakes so you can give a few of these breakfast ideas a try. Head over to my Instagram account to enter to win the AWESOME Premier Protein prize pictured below.

Bariatric Surgery Weight Loss Fitness Workout Protein Shakes Recipes

This post is sponsored by Premier Protein® #TheDayIsYours For the purposes of this post Premier Protein provided me with products used. 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.


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Tuesday, June 13, 2017

Cool Product Alert: Real Good Foods Pizza

Have you tried Real Good Foods Pizza yet? It's frozen pizza with a crust made out of all-natural chicken & Parmesan cheese and it's really good! Obviously it's high in protein and low in carbs since the typical white flour carby pizza crust is replaced so it's perfect for us post weight loss surgery folks, the low carb or keto dieters and those that need a gluten-free diet. It's got that bendy, Neapolitan thing going on (East Coasters will get this) and I literally forgot as I was eating it that it was a chicken crust.

Gastric Bypass Vertical Sleeve VSG RNY Foods Dinners

They come in 3 flavors: Three Cheese, Pepperoni, and The Supreme (Italian Sausage & Veggies) (I've tried 2 of the 3 and enjoyed them both) but you can really create your own flavors just by adding toppings from home. The Three Cheese would be a great vehicle to use up leftovers... sauteed mushrooms or onions, sliced olives, leftover meatballs, taco meat, whatever you have bumping around the fridge.

Stats: They are personal 5" size (I ate 2 slices and was full), calories range from 240 (Three Cheese) to 270 (Pepperoni or Supreme) per serving (1/2 the pizza) 25 grams of protein and only 4 grams Carbs.

Gastric Bypass Vertical Sleeve VSG RNY Foods Dinners

You can prepare it a couple of different ways per the box instructions but here's how I did it: the pizzas come on a little cardboard circle, wrapped in plastic and in a box. Remove from box and plastic and place the pizza on its cardboard circle on a microwave safe plate and nuked it for a minute on high then tossed it into a saute pan to brown/crisp the bottom.

Verdict: It was a winner, winner, chicken pizza crust dinner (sorry could resist.) Very tasty. They are a great option to have in the freezer for nights you want something quick and easy... those hot summer nights you can be eating in less than 10 minutes... maybe add a salad or veggies & dip for a complete meal.

Gastric Bypass Vertical Sleeve VSG RNY Foods Dinners

Where to find: They have a product locator on their website to see what stores in your area are carrying them or you can order direct from the company online (P.S. Feel free to use my coupon code: eggface to score 10% off your order.) Let me know what you think!


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Sunday, June 11, 2017

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: Started my day with leftover Ricotta Pancakes with a smear of Almond Butter and a Bananas & Cream Premier Protein Shake. I wrapped my "Pancake Sandwich" in foil and went for a walk at about the halfway mark I ate... then it was off to the Farmer's Market. This week's haul: strawberries, cherries, apples, an avocado, yellow, green and red onions, mushrooms, zucchini, cauliflower (I'm thinking my Cauliflower Pie later this week), cucumbers and some beautiful baby bok choy.

Bariatric Surgery Weight Loss Gastric Bypass RNY VSG Vertical Sleeve Low Carb Protein Recipes Cooking Meals Menus

More Eggface Post Weight Loss Surgery Breakfast Recipes

Lunch: I came home and pitted my cherries (a messy but rewarding job), chopped up my strawberries I froze about 1/2 the cherries partly because I love them in Protein Shakes and it's supposed to get really really hot next week (near 100 ughh) but partly because I might be tempted to eat them if they were all left in the fridge and frozen well that would give me brain freeze ;) it's for my protection.

I sat outside on the patio and ate the fruits of my labor... a dollop of cottage cheese, cherries and strawberries.

Bariatric Surgery Weight Loss Gastric Bypass RNY VSG Vertical Sleeve Low Carb Protein Recipes Cooking Meals Menus

Dinner: This was soooo good and will be on my menu again very soon. Well technically it's on today's menu because it makes 24 mini meatballs and we have yummy leftovers. I'm going to heat them up in this little gadget (it's great for keeping leftovers moist.) I'm going to have them for lunch with a cucumber & tomato salad. I just picked 12 or so from the one plant I have growing on the patio. Last night I served it with Baby Bok Choy that I sauteed with a little onion and a splash of soy sauce.

I was feeling like something with an Asian vibe the other night and scribbled this in my recipe notes book. It seemed like the perfect dinner when I found that baby bok choy at the Farmer's Market. I stopped at the supermarket and picked up some ground pork (it was on sale) but really you could use any ground meat.

Bariatric Surgery Weight Loss Gastric Bypass RNY VSG Vertical Sleeve Low Carb Protein Recipes Cooking Meals Menus

Shelly's Teriyaki Pork Meatballs

1 lb. Ground Pork (or any meat you prefer)
1 Small Yellow Onion, diced
2-3 Green Onions, diced
1/4 cup Milk
1/4 cup Oatmeal, dry
1 Egg, beaten
1 Tablespoon Ginger Paste (or minced very fine)
1 1/2 teaspoons Soy Sauce
a few twists of Black Pepper

Sauce: 2 Tablespoons of Store bought Teriyaki Sauce, I love Kikkoman Garlic & Green Onion Teriyaki Sauce.

Mix milk and oatmeal together and set aside for 1 minute to soak. Saute onion till golden. Set aside to cool. Mix all ingredients together including soaked oats and cooled onions. Form into cocktail (half dollar-ish size) meatballs. Saute in a nonstick pan with a little drizzle of olive oil till golden brown and crispy (don't be tempted to flip too soon), flip all your balls and continue cooking till done. Drain any excess oil. On the heat, spoon sauce onto meatballs and shake them in the pan to be sure all the balls get a light coating of sauce. Makes about 24 meatballs.

I served it with the baby bok choy but some other options... Cauliflower Fried Rice,  one of those steamer bags of Asian-blend veggies, or these would be great for a party horsd'oeuvre or appetizer with little food picks.

More Eggface Healthy Asian Inspired Recipes

Snacks: Coffee and I made a couple of batches of Quest Protein Bar "Cookies" Mocha Chocolate Chip (latest flavor) If you have any Quest Bars that have gotten a little hard or flavors you didn't like. Make cookies out of them. I am telling you it's a game changer.

Bariatric Surgery Weight Loss Gastric Bypass RNY VSG Vertical Sleeve Low Carb Protein Recipes Cooking Meals Menus

More Eggface Weight Loss Surgery Friendly Desserts and Snacks

More Days in my Pouch


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Wednesday, June 7, 2017

Tips for Reducing Stress

All the chaos and stress in the world can really take is toll. I won't get political (I'll save that for my Twitter account, you've be warned) but my emotional health would be a lot better if I didn't wake up each morning wondering if we've been tweeted into World War III. It's well documented what stress can do to our body and weight loss efforts. So when the world outside is cray-cray these are a few things that help me reduce my stress level. I hope you give a few a try...

1. Meal Plan. John F. Kennedy said, "The time to repair the roof is when the sun is shining." When life is calm I take some time (my Sunday afternoon usually) to make a meal plan, I basically just figure out three days in a row or so of balanced, protein forward meals and what I can do with any leftovers. I get out any pans or seasonings I need. I prep anything I can (roast veggies or throw an extra piece of chicken on the grill) basically I try and make it easier for the plan to become reality. So if/when life throws me a curve-ball or if an appointment takes way longer than I thought it would and I get home and I'm stressed and hungry. I don't have the added pressure of trying to figure out what to make and there is no eating based on emotion or "crap grabbing" anything out of desperation. I've got my plan.

More About Meal Planning

2. Take a walk outside. I try to take a walk every day. Study after study shows benefits in walking for mood and creativity. The fresh air and sunshine are natural tonics for me... if I am stressed I put on my sneakers and take off and when I get back the situation or stressor may not have changed but I have a better way of dealing with it.

3. Meditate. I have the most unquiet mind so if I can do it, believe me anyone can. I set my alarm for 15 minutes early in the morning several times a week specifically to meditate. Sometimes I'll do a guided meditation (they vary from 10-15 minutes), sometimes I just listen to the ocean or rain on leaves (we don't get the real deal much around here) or sometimes I use Mala beads (which sort of reminds me of my Catholic upbringing and my Rosary.) It's not about religion for me... it's just about starting the day peaceful and centered. It's been a great help to me and I truly feel the difference on the days it doesn't happen. Some of my favorite FREE (you can upgrade to add the bells & whistles) Meditation Apps: Calm, Insight Timer.

Stress Relief Relievers

More Apps I love

4. To do lists. This one is a bit of a double-edged sword because it can overwhelm me at times to see a long daunting list but I get a thrill when I make that big line through a task and it helps me focus on what really needs to happen. Technically, I have 2 to-do lists. One list I make each night has my 2-3 priorities for the following day and then I have a master to-do list of stuff that needs to happen at some point, I try and group them into big stuff and little stuff, so if I find a few extra minutes in the day I look at my little stuff and knock one off... and if something doesn't happen well... that's life, tomorrow is another day.

5. Music. Turning on the tunes is the easiest way to change my mood. I have a Spotify account and I make fun lists, songs to chill out to, motivation songs, dance songs (3-4 songs = 10 min workout), 80's, you name it I've made a song list for it.

6. Clear out the clutter. I have a cardboard box in the corner of my garage and when I find something that I don't want or need any longer, doesn't feel right, looked better on the mannequin... I put it in the box, when the box is full it gets put in the trunk and dropped off at the thrift (or donation box) and a new box is put in the corner. Letting go of things frees up space (literally and in your mind) to focus on what brings you joy.

7. Do something for someone else. The quickest way for me to reduce my stress level is to help someone else. Volunteering is great but you don't even have to leave home to do it. I hit a message board and answer a new weight loss surgery post-ops question or someone thinking about bariatric surgery but unsure about what life is like after. It helps me get out of my own world for a few minutes.

Other Favorites Acts of Kindness

and finally back to food...

8. Eat outside. I love to bring lunch (bento boxes are great) or dinner outside. We call them "Tidbit Parties" or "Patio Picnics," yummy protein-packed tidbits brought outside on the patio and lots of laughter is great way to soothe the soul. Here's some of our goodies from last night... Parmesan Cheese Whisps, Salami, Rosemary Cheese, Almonds, Cucumbers, Ham, Grilled Sicilian Olives, Pistachios, Black Olives, Cocoa Almonds, Wensleydale with Papaya & Mango, and the first Tomatoes from my one plant.


I love the messages on my spreaders... wishing everyone around the world plenty of both!


Oodles of Bento Box Lunch Ideas
Money Saving Tips

I'd love to hear ways you reduce stress.


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