Nik's Shrimp Faux Fried Rice

True fact: What you see above? I made in 20 minutes this morning while the kids were feeding the dog. And it will be my lunch probably for the entire week.

This is the story of how a simple bag of frozen cauliflower became so much more...

(By the way to all my Facebook Foodies, this is the take-out swap I've been talking about.)

Nik's Shrimp Faux Fried Rice

(Makes enough for 3-5 weekday meals depending on your eating capacity)

Ingredients:

• About 1.5 c. of whatever veggies you have on hand, chopped small and COLD (in the above I chopped up some baby carrots, onions and threw in some shelled edamame for a bit more protein. When I say cold, I mean cold. They can even be frozen. Go for color variety!)
• 1 bag frozen cauliflower florets (do not thaw!)
• 1 small can baby shrimp, drained.
• 2 eggs, beaten OR 1/2 c. Egg Beaters
• 1 packet fried rice seasoning OR 1/2 tsp each: garlic powder & onion powder with 1/4 tsp. ground black pepper
• 1/4 c. reduced sodium soy sauce

Directions:

I did this in a wok. I highly recommend you do too. Ikea. $7. Very cheap. BUT with a wok I have a piece of advice. Pre-chop before you start cooking. Woks cook very fast. We don't want any "incidents." That's all I'm saying about that. :)

Spray down your wok (or non-stick skillet if you don't have a wok) GENEROUSLY with  non-stick cooking spray. 

Once the wok is hot (the non-stick spray will start to emit a light amount of smoke),  throw in your cauliflower. If you listen to no other advice in this recipe, listen to this: DO NOT COOK THE CAULIFLOWER FIRST. USE FROZEN. ADD IT FROZEN. Why? This helps it stay firm. Even the above pic is a bit mushier than I wanted because I took too long cooking it.  You don't want fried rice soup!

Once the cauliflower is tender (takes about 4-ish minutes but play it by ear) you can mash it right in the wok with a potato masher to get a rice consistency. Mash the cauliflower as soon as you are able to do so...don't wait for it to get "soft."

Then throw in the rest of your veggies and your lil' baby shrimp and get them cooking (about 3 minutes or so). Be sure to mix the mashed cauliflower and veggies together.

Once that's done push everything aside a bit, spray down the empty space with more non-stick and add your egg. Scramble it before mixing it into the veggie mixture. (Admittedly the above is not the best photo but my wooden spoon is scrambling the egg while the other stuff is pushed to the side. So it can be done!)

Finally, add your seasonings (the above is what I used) along your soy sauce and stir that throughout your mixture. Then remove the wok from heat and immediately transfer the mixture to a bowl. 

If you couldn't tell already, this ENTIRE process goes quickly and is centered around NOT overcooking the cauliflower. Not to sound like a broken record, but pre-chopping and opening your ingredients is key. So long as you do that, the above should be no problem!

NOW...if you were a fried rice officianado in your former life, you will notice that while this TASTES like fried rice it does not have the same mouth-feel since cauliflower is softer than rice (my contention remains that this is a GOOD thing for us though...especially if you are new out and just trying solid foods).

It doesn't bug me. I'm more into the taste. Which is gooooooooood. Your mileage may vary. If you feel the softer cauliflower will ruin your memories of fried rice and scar you for life...consider skipping this one, k?

But if you have an open mind and tongue, this is a great swap for those nights when you are craving Chinese. 

Play with your food!

Excuses

This isn't directed at anyone so don't be messaging me all mad!

This morning...when I did NOT fulfill part of my week 3 pledge to go to my Thursday Body Pump class I was reminded of a saying Mama Foodie used to make me recite as a child:

Excuses

Are tools of incompetence

They build monuments of nothingness

Those who specialize in them seldom accomplish anything 

I just thought I'd share that with you. We are capable of making excuses in many realms of our lives. Just as my mother did, I make the divas recite this when they are clearly making an excuse. It's a pain in the butt and they hate it.

And they stop making excuses.

Ok...that's my deep moment for the week. Carry on!

BF Hydration: The Green Apple

But first...have you checked the Bariatric Foodie Pledge Halftime Report? If you THINK you are in the running for the grand prize, you want to check it to make sure you're on MY list. Go do it!

This drink does not have protein. But then, all our drinks don't have to! In the cold weather especially, a good low-cal drink that helps you get that water in is worth it's weight in GOLD!

So here's a warm, comforting drink I came up with because I got bored with what I was drinking before. Give it a try, if you've got the ingredients.

Nik's Green Apple Hot Drink

Ingredients:

• 10-12 oz boiling water (depending on your cup size)
• 1 packet of green tea of your choice
• 1 packet sugar-free apple cider mix
• Optional: no-calorie sweetener (I didn't use any)

Directions:

Steep tea bag in boiling water for a minute or two, then remove.

Add cider mix then stir thoroughly and enjoy!

I find the tea calms down the tartness and sweetness of the cider mix. It's a nice little drink to have in your back pocket when you need it, y'know?

What do you drink when the weather turns cold?

(More) Fun with Eggs!

Continuing my eternal love for eggs, I have two offerings this week.

The above photo was the first I made, for breakfast on Saturday. It was so delicious that I felt COMPELLED to share it with my Facebook Foodies right then and there!

So...you know how sometimes you end up with a really random amount of leftover taco meat? Like it's not enough to make another full serving of taco, but you don't want to throw it out (starving children and yadda, yadda)? Or everyone is so full they can't eat another bite and it almost doesn't seem worth saving?

Well stick it in the fridge. And then the next day (or up to five days later) make this!

Nik's Taco Scramble
(I've heard from a lot of you that you'd like more smaller portion recipes, so this is my attempt!)

Ingredients:

• 1 oz. leftover taco meat (1 oz. = 2 tbsp by the way)
• 1 oz. diced onions
• 1 serving (usually 1/4 c.) liquid egg substitute OR 1 egg, beaten OR 1 egg white beaten (your choice!)
• 2 tbsp salsa 
• 1/2 oz. taco blend cheese
• (Not pictured above) 1-2 tbsp unflavored Greek yogurt

Directions:

Spray a pan with non-stick cooking spray and allow it to heat up thoroughly.

Add onions and cook for about a minute before adding cold taco meat (do not reheat it before adding). Cook until meat starts to get a crust on it and onions are brown.

Add your egg and gently fold with a spatula or wooden spoon until the eggs are cooked. Transfer to a plate.

Top with cheese, salsa and Greek yogurt and dig in!

Adding the meat, cheese and yogurt is one way to bump up the protein count on your eggs without adding a huge amount of volume.

And here's the second. For many post-ops, meat is problematic. But I personally have always done well with deli meat. As long as you chose lower-sodium varieties these can be a good option to replace some of the meat you're trying to eat. PLUS, deli meat offers a lot of flavor variety.

Take this scramble,which I am calling a "Cajun Scramble." The base of this recipe is this stuff:

This is NOT low-sodium (true fact: Nik has always had low blood pressure so I've never been advised to do a low sodium diet, but I try to use that information for good and not evil. Consequently my salt intake seems to keep my blood pressure at or near 120/80). But if you go to the deli counter you may be able to find a lower sodium Cajun lunch meat. Anyway, here's what I did with it.

Nik's Cajun Scramble

Ingredients:

• 1 oz. diced onions
• 1 oz. diced green peppers
• 1 slice Cajun chicken breast lunch meat, chopped
• 1/8 tsp. cumin
• 1/8 tsp. coriander
• 1/8 tsp. garlic powder
• Ground black pepper, to taste (I also used a "splick" of cayenne pepper)
• 1/4 c. liquid egg substitute (or 1 egg, beaten)
• For topping; 1 oz. your favorite shredded cheese (I used taco blend) or salsa

Directions:

Spray down a pan with non-stick cooking spray and let it get HOT.

Add onions and peppers and let them cook for about 2 minutes or so. Add chicken and spices and cook until onions begin to caramelize and chicken gets a bit of a crust on it.

If your pan has gone dry, reapply some non-stick cooking spray then add your eggs. Gently fold egg into the veggie mixture until eggs are thoroughly cooked.

Transfer to plate and top with cheese.

Foodie Fitness Corner: The Ever Evolving Love of Exercise

(Check last month's article: A Whole New You: Setting & Keeping Your Goals in 2013

The Ever Evolving Love for Exercise

by Hillery Kelly

Let's be real: many weight loss surgery patients aren't hard wired to love exercise. Maybe you once loved it. Maybe you want to love it. Or maybe, like me, you had to learn to love it.

From what I've seen, some of us dive right into exercise after weight loss surgery (i.e. love at first sight). Others are not so eager to hop onto the exercise love train. I’ve often wondered why some of us relish our gym time, while others view it as a form of cosmic punishment? Whatever the explanation, how you perceive exercise as a whole will affect whether you will embrace (dare I say again: love) the treadmill, or not.

Exercise is new for many of us, and often the topic can leave us feeling a little out of sorts as we wonder what can we do physically? What the heck are endorphins? Are they little thingamabobs that’ll take over like a scene out of "Invasion of the Body Snatchers"? 

Social media, blogs, online weight loss communities – all these are great resources to help those new to exercise get a leg up and offer assurance this path is the right one. It can also be a bit daunting, some feel defeat before they ever take the first step because our peers are way over there and we’re trying not to fall off the stair climber (Traci??).

We at Bariatric Foodie aim to “Keep it Real” with the Foodie Nation (that’s you!), and the Foodie Fitness Corner is no exception. I did not like exercise when my journey began. Exercise and waterboarding kind of held the same spot on the list of things I wanted to do before I died. My first workouts left me feeling awkward, slightly embarrassed, and a little ashamed. I felt like I was under the spotlight – center stage at the Freak Show. There were days after working out I would sit in my car in the garage and cry because I felt so defeated.

So how did I move beyond such strong emotions and (dare I say it one more time?) fall in love with exercise? I stuck with it. I pushed through the doubt. I repeatedly told myself it would not always be difficult. I had to remember Sigourney Weaver’s little alien child would not burst out of my chest and skitter across the room. I learned to ignore the paranoid fat-girl in my head because the face in the mirror had begun to melt away. All that hard work paid off. That fat-girl in my head got shoved out of the picture and was replaced with a strong, confident woman.

There is no right or wrong way to cultivate love of exercise, every journey is unique. But let me encourage you…all of you…don’t give up. Push past the doubt and fear. Shove the paranoid fat-person out of your head and replace that image with one that encourages your confidence and empowers your voice. I promise you: one day you’ll see…this exercise thing isn’t bad at all. Until you get to that point, please know that you are not alone in how you feel. Be kind to yourself and it will come…and trust me: you’ll be glad that you kept pressing on.

About the Author:  Hillery is a year post-op (gastric bypass). She is a chemist and environmental engineer residing in the suburbs of the Nation’s capital….a country girl at heart turned city slicker! She fully admits to being addicted to makeup, skin care, hair creams, soaps, lotions, and potions of all price ranges…an equal opportunity product junkie with a special passion and love for lipstick.  Read about her makeup addition, product reviews, and anything worth dishing about in the world of beauty at www.platinumpjs.com.

If you've got a fitness question or concern, hit Hillery up at bariatricfoodie@yahoo.com


Vitamin D: The Sunshine Vitamin

The Sunshine Vitamin

by Kelly Morris

Another reason to love sunny days: free vitamins (sort of).

Vitamin D is sometimes referred to as the “sunshine vitamin” because our body can make vitamin D in response to sunlight. Most people, whether they've had weight loss surgery or not, don’t get enough vitamin D just from exposure to sunlight, though, and according to the Vitamin D Council, vitamin D deficiency is extremely common these days. Obesity increases your risk for vitamin D deficiency, and people that have malabsorptive weight loss surgeries like RNY and DS are at even greater risk.

Last month we talked about calcium for weight loss surgery folks and I want to talk about vitamin D now because we need a good level of vitamin D in our blood in order to absorb calcium properly. It’s not necessary to take vitamin D with your calcium supplements, but it is necessary to maintain a good vitamin D level. According to the National Institutes of Health, Vitamin D deficiency can lead to osteoporosis and even rickets. Vitamin D also helps maintain a good blood pressure, helps with the secretion of insulin, and helps the immune system function properly. Symptoms of vitamin D deficiency include muscle pain and weakness, depression, and fatigue. Many people do not experience any noticeable symptoms until they have a severe deficiency, however.

D2 vs. D3

The Vitamin D Council explains that there are two types of vitamin D, D2 and D3. D2, or ergocalciferol, must be converted to D3, or cholecalciferol, in the body. It takes a lot of D2 to make a little D3. Therefore, taking D3 is the best way to raise or maintain your vitamin D level.

“Dry” D3 vs. D3 in Oil

Vitamin D3 supplements sometimes come in softgels, those pills that look like little footballs and have oily stuff inside. Vitamin D is a fat soluble vitamin, so most people absorb it very well when it’s in oil. However, people that have had Roux-en-Y gastric bypass surgery or duodenal switch surgery malabsorb fats, which helps them lose weight. That means they don’t absorb vitamins in oil as well as dry vitamins. “Dry” D3 simply refers to D3 that is not in oil. It might be a dry tablet or a capsule filled with dry powdery stuff.

How Much to Take

Now that you know how important vitamin D is, you probably want to know how much to take. I wish there was an easy answer to this question but unfortunately, there’s not. The amount of vitamin D3 people need in order to maintain that level varies widely from person to person and depends on a number of factors, including how much you’re exposed to sunlight, your age, weight, what type of weight loss surgery you’re had, and even your genes. (Nik also pointed out she was told by her doctor that African-Americans are also at risk for Vitamin D deficiency because of higher levels of melanin in the skin.)

The best way to know if you’re taking enough vitamin D3 is by having regular blood tests to monitor your vitamin D level. The Linus Pauling Institute of Oregon State University recommends maintaining a vitamin D level of 80 nmol/L to prevent problems related to vitamin D deficiency.

The Vitamin D Council reports that most people that haven’t had weight loss surgery need about 5,000 IU D3 daily to maintain a healthy vitamin D level. People that have had weight loss surgery are likely to need more. Since vitamin D is a fat soluble vitamin, it’s possible to take too much and develop vitamin D toxicity, although that’s not very common. If you’re taking large doses of D3, it’s very important to get regular blood tests to monitor you level to make sure it doesn’t get too high.

We thought we would introduce you to the new guy in Kelly's life. This beautiful creature is Isaac. He's long and sleek. Smart. Loves to rip stuffed animals to shreds. Bit of a drooler. And hella cute!

If you have any vitamin questions for Isaac's human (also know as Kelly!), email bariatricfoodie@yahoo.com.

Foodie Review: Kalorie Box

Foodie Review: KalorieBox

THE BEST Snack Box EVER!

By Traci McGowan


I want to make this very clear: KalorieBox is THE BEST snack box EVER! 

Not too long ago Nik did a review of Kalorie Box, a relatively new company that packages up low calorie snacks and ships them to your house or office. This is a great resource for our Foodie Nation. KalorieBox not only offers us a variety of snacks to nibble on, the box on the doorstep alone will send your friends and neighbors who know you've had weight loss surgery right over the proverbial hedge of curiosity.

I get really stupidly happy when my KalorieBox arrives, kind of like I do around Christmas. Except I know where this box of goodies came from.

You can subscribe to receive a shipment from KalorieBox by signing up online through their web site (click this link, which also helps support the Foodie Nation!). Subscribers have three plans to choose from: monthly, 3-month, or 6-month (3 and 6-month plans are prepaid). The 6-month plan is the most economic at about $17.00 per month (shipping is free).

Part of the fun of KalorieBox is not knowing what will be in the box. For January they sent out samples of Zevia (a soda made with Stevia), Cheese Thins (these were pretty good, my assistant LOVED them), Pirates Booty (yeah, you're laughing now), an almond milk, a FiberOne cookie bar, dried mangos, a letter, fun red squiggly box packing things (these appear randomly throughout your home long after the box has been emptied, like Easter basket grass or tinsel).

The second part of the fun of KalorieBox is what I like to call "try it before you buy it". Subscribers get variety without having to to pay for a six pack of Zevia, or the box of crackers. Those two items alone would probably be close to ten bucks (depending on the store). Starbucks carries the dried mangos...you get the picture.

Nik also asked me to mention this. Many of you avoid starchy things, and with good reason. But even then, I would say Kalorie Box is a good option if you're looking to get your family eating better. In her review of her box, Nik noted that her kids, like me, were excited to get the box and see what was in it. In one of her video reviews, even though Nik's "petite diva" didn't care for one of the products included, she tried it, which was the important part. The only way to find healthier options for your family is to try new things and Kalorie Box offers a fun and convenient way to do that!

But to me, the best part about KalorieBox as a company is what they give back to the community. For each box they ship they donate a meal to a child in America who goes hungry each night. And of course, the irony does not escape me: that I, who was once obsessed with food, can help feed a hungry person...with my obsession with food!

This is a no brainer: KalorieBox is a winner all the way around.

Traci had gastric bypass (RNY) May 17th of 2011. As of February 2013, she's lost 48% of her excess body weight (about 140lbs - or Charlize Theron); 34.25 inches total (almost three feet), 8 pant sizes (16 if you don't go by two's). Traci is in recovery from multiple addictions. On any given weekend she can be found at Barnes & Noble and Starbucks. 

Traci signed up to run the Detroit Free Press marathon in October. You can follow her training and other interesting life stories on her web site Sneaker Porn Diaries, on Twitter @spdiaries, follow Traci's FB Page or the Sneaker Porn Diaries FB Page.

India's Chunky Monkey Baked Protein Oatmeal

Now that we're all settled with week two of the Bariatric Foodie Pledge, I thought we might talk about some...oh I dunno...food?

Protein baked oatmeal! I like it. You guys seem to like it. But I LOVE it when a Foodie sends me their recipe!

Here's what India sent me. And bonus points for shouting out BF in her pictures!

India's Chunky Monkey Protein Baked Oatmeal

Ingredients:

• 1.5 cups of oatmeal
• 3 scoops of chocolate protein
• 2 pinches of salt
• 4 tbsp of unsweetened cocoa powder (Nik Note: 4 tbsp also = 1/4 c.)
• 1/3 cup of Splenda
• 2 eggs
• 1.5 cups of milk
• 1/4 cup of PB2
• 1/4 cup of peanut butter (Nik Note: If you have PB2 handy that works well and cuts a LOT of the calories!)
• 1/4 cup of sugar-free Kaluha or sugar-free chocolate syrup (Torani/Davinci-style syrup, not Hershey's)
• 2  very ripe bananas sliced (Nik Note: If you can't or don't want to do bananas, try doing 2 tbsp sugar-free banana pudding)

Directions:

Preheat your oven to 350 degrees.

In a bowl, mix together oatmeal, protein, salt, cocoa powder and Splenda (if you're subbing PB2 for peanut butter and/or banana pudding for bananas you can also add that in at this point).

In another bowl, mix together milk, eggs, syrups and peanut butter if you're using it.

Add wet ingredients to dry and stir thoroughly. Add in banana slices after mixture is stirred.

Transfer to a casserole dish (Nik uses 8x8 but your choice. Just remember the larger the dish, the thinner the oatmeal slices will be).

Bake for about 25 minutes for baked oatmeal, 30 minutes for oatmeal bars. Cool completely before cutting or serving. Your squares should look something like this:

Here's more protein baked oatmeal recipes to play with:

• Malia's Peaches 'n Cream
• Cinnamon Raisin 
• Nutty Apple
• Fall Harvest

A PWYF Moment: Eileen's Low-Carb Sushi

Play with your food. #PWYF

This has been my mission since day one of this blog. To play with MY food. To encourage you to play with YOUR food. To build up a Foodie Nation of post-ops who are unafraid to embrace their love of food and translate their old favorites into new hits!

I think this philosophy might be catching on.

On the Bariatric Foodie Facebook page, my pal Eileen posted the above photo. It is so inventive that it made me take pause and stare at my computer open-mouthed. I mean really. Surely, this little blog could not have inspired such innovation. But apparently it did!

And because it may not be apparent what you’re looking at I’m going to translate it for you.

Although Eileen says this is not her finest attempt at presentation, she made sushi rolls…using cauliflower rice.

No wait…I don’t think you get it…she made SUSHI. ROLLS. Using CAULIFLOWER. RICE.

I think I may have embarrassed Eileen with the joy I have exhibited over this but THIS is the spirit of Bariatric Foodie. This is #PWYF! This is not to say that more everyday dishes aren’t as well, but my dear, wonderful Foodies: I think Eileen’s example teaches us that there is NO food that can’t be made weight-loss surgery friendly.

By the way, if you’d like to learn to make cauliflower rice, here’s how. Now…go play with your food!

The Bariatric Foodie "Back on Track" Toolkit

First, things first. Have you checked the Bariatric Foodie Pledge week one pledge list to make sure you are on it (if you did, in fact, pledge)? If not, go do it! I'll wait.

Ok!

I wanted to let you guys know about a brand-spanking new resource: The Bariatric Foodie Back-on-Track Toolkit.

"Great! ...But what is it, Nik?"

I hear from a lot of you on a day-to-day basis and one thing I question I get asked quite often is, "What  can I do to get back on track with my eating?" Perhaps falling off track was a result of the holidays. Maybe it was stress. Maybe you've become possessed by the soul of a carb-loving ancestor. I don't know!

But for whatever reason, if you've fallen off track, sometimes it can be hard to see your way back. This toolkit pulls together some basic resources to help you.

Please note I am NOT a nutritionist and this is NOT a nutritionist-sponsored plan (hence, the affordable price). But here is what this toolkit IS:

• A PDF 16-page e-book download that comes instantly to your email inbox (Adobe Acrobat reader required)
• A week's worth of protein-forward, reduced fat, no-added sugar recipes for breakfast, lunch, dinner and dessert on printable Bariatric Foodie recipe cards
• A complete shopping list for the recipes
• Tips on where to start when you want to get back on track
• A printable food/water/vitamin log (for those Foodies who find the online thing a tad overwhelming)
• Tips on what to do to stay on track after the week is over!
• Added bonus: you know where the author is...feel free to email me directly at bariatricfoodie@yahoo.com with any questions about getting back on track OR about the contents of this kit!

Cost: $5.00 (click the button below to purchase)

I designed this guide to be a short, easy-to-use reference for folks looking to regain control of their eating life. I'll be creating even more of these short resources (next up, "The Bariatric Foodie Pre-op Prep Kit!") to help you through various parts of your "bariatric afterlife." If you have a suggestion for a toolkit, please let me know!

Each toolkit I develop will be $5 or less and the proceeds will go toward the development of the SECOND Bariatric Foodie recipe book (subject of which is forthcoming!). This toolkit and any others can be found on the "Shop BF!" page.

I hope this resource helps those of you who are struggling.