5 Hacks to Make Healthy Living Easier

Happy New Year!

If you're anything like me, the new year is a chance to re-energize your commitment to stay healthy.

Keeping that in mind here are 5 hacks (or ridiculously simple tips) to help you live your healthiest life possible!

Exercise on a (television) schedule

These days I love "Pawn Stars." So when do I go to the gym? When Pawn Stars is on! My gym has individual tv's on the machines so I time my arrival to coincide with the beginning of the show. Doing this motivates me to stay on the machine 30 whole minutes (lest I miss something!) and I even use the commercials to my benefit. I interval. I go harder on commercial breaks and go back to a challenging, but slower, pace during the show.

(NOTE: This works even if you work out at home. Just make sure you are on a machine! This generally takes some discipline if you are working out without a machine to your favorite tv show. Do the right thing.)

Don't want to overeat? Wear clothes that fit!

I've found it to be true that the more fitted my clothes are (and especially my shape-wear) the faster I feel uncomfortable when I've eaten a bit too much. Depending on the temptation level of the event, I may even go down a size in my shape-wear to induce that feeling even faster. It sounds crazy but it works, try it!

The Five Minute Rule

There's probably an official name for this but here's how it goes. I know many times after I eat something really good, I immediately want to get up and get a little more. But if you can wait just five minutes, usually all the signals from your stomach to your brain (and vice versa) get where they need to be and you find you really don't want that extra bit of food. (And sometimes you do.) So start a conversation or check out Bariatric Foodie on Facebook for a few minutes. You'll be surprised how many times you choose not to eat more!

Play Drinking Games

I struggle with getting enough fluids. When I'm at work I play "drinking games" to get enough fluids. Doing it is easy! Pick a word or an action that will be your "drink trigger" (for example, every time someone at your job says a certain word) and then keep a bottle of hydrating liquid (water, Crystal Light, NOT alcohol!) handy. Of course it's not always possible to be playing your game, so use some discretion! But it's kinda fun, especially when you assign a triggers that are stress relievers ("take one sip every time a person says X", "take two sips every time your boss gets on your nerves" etc.) and nobody knows but you!

Does the family keep tempting foods around? Institute the "Supermarket Rule"

I've talked about this one a lot. The Supermarket Rule is a good way to organize your refrigerator and cupboards if you live with others who stock foods you'd like to avoid. It does require some buy-in but the concept is pretty simple.

Tell your family members, roommates, loved ones (whatever) that they can keep their unhealthy offerings BUT that they have to keep them on the very highest or lowest shelves of the cupboard OR the very lowest shelf on the fridge. Why?

Take notice of a supermarket shelf. Companies pay big money for their products to be right at eye level - where you'll notice them and buy them! The same rule applies here. Make the tempting stuff harder to see and you'll be less likely to try to eat it.

I hope these five hacks give you creative inspiration for healthy living. If you have tips, I'd love to hear them. Leave them in the comments!

What I've Learned About Eating From Different Food Cultures

I’ll start this off by saying I apologize in advance for any inaccuracies about cultures. I’m speaking based on my own understanding.

But still. I’ve eaten a lot of different kinds of foods with a lot of different kinds of people. As a lover of international cuisine, I am quite passionate about authenticity so I work hard to seek out the spots that aren’t touristy, but the places where folks of that same culture go to get food (When eating Greek, go where the Greeks go!).

And I notice different cultures have different ways of eating that I find inspiring. I think I’ve learned something about eating in general from every culture whose food I’ve tasted but here are a few highlights.

Judaism

While I’ve not experienced eating at a real Seder, my church once re-enacted a Seder (I told a Jewish friend what we ate and she tried very hard not to laugh). What strikes me about this ritual meal is that each food represents something. It tells a story, conveys an experience. There is a ceremony to eating at a Seder and that’s for a purpose as well (I won’t even go into trying to explain the purpose. I know I have Jewish Foodies who can spare me the taste of my foot in my mouth!)

The Big Lesson: It’s ok for food to have meaning beyond fuel for your body. Your family’s dishes are steeped in history and experience. I think in this modern age we sometimes get away from that. That’s why, for me, cooking with others (especially others that I love) is so meaningful. We actually talk about how we came upon the dishes we are making, how others made them before us, what sensory memories we have as a result.

Ethiopian

I think Ethiopian should be the official food culture of Bariatric Foodie. What says playing with your food better than eating with your hands? Many African cultures eat with their hands, using a piece of food as their utensil. In Ethiopia the most common food-utensil is Injera Bread. I admit I wasn’t always a fan. It’s a flat bread that has a soft, almost sponge-like texture and is slightly sour. When you go to an Ethiopian restaurant you can get foods served on a gigantic piece of Injera bread and to eat the foods on top of it you tear bits of the bread and scoop the food up.

The Big Lesson: It’s ok for eating to be fun. Also eating is function of more than just filling our bellies. Yes, we already know it involves the tongue and the different parts of the digestive tract but there is also a certain satisfaction derived from having your hands in food. I find when I cook and I have my hands in food, I eat a lot less. My theory? Part of my need to be in communion with food is satisfied by touching it. I don’t always need to taste it!

Chinese

Dim Sum, anyone? That’s a term that references a style of eating Chinese food where instead of one big plate of food you are served very small portions of many different things.

I would call Dim Sum the official food culture of Bariatric Foodie BUT there is the possibility of going completely overboard (and I have even as a post-op).

What strikes me as so special about Dim Sum, though, is the care that goes into creating such a tiny amount of food. When I’ve been presented my little plate it’s been beautifully arranged and even though it’s only one or two bites they are deeply satisfying.

The Big Lesson: It’s not the quantity of food on your plate that makes for a great eating experience, but the quality. Good food tastes better! I used to think since I couldn’t eat much there was no point in putting any effort into my food. I soon found I was wrong! Mindfully and carefully preparing well flavored dishes is a source of joy in my life.

Japanese 

Now I’m not sure if Hibachi is straight-up Japanese or Japanese-American (I’m sure someone will chime in with the answer) but I absolutely LOVE going to hibachi restaurants. If you’ve never been, it’s essentially a table where you sit with others (who you may or may not know) and in the center is a grill where the chef cooks your food for you. In the process he does some neat tricks on the grill (food tosses, creating big fires, etc. etc.). Then he skillfully prepares each person’s dish to their specifications.

The Big Lesson: Like it or not, food is social. That’s the one thing I think hits us the hardest after WLS. We think we can’t be social about food anymore. Our tiny portions, our “special food” make us seem like outsiders and sometimes we’d just rather not bother. But don’t shut yourself away! Eating is a good time to sit down and talk to people. And that can have a stress relieving effect that can actually cause you to eat less.

What’s your Favorite?

What’s your favorite eating culture? And what has it taught you about making eating more enjoyable (because...um...we're still allowed to enjoy eating!)

BF Basics: The Weight Loss Numbers Game

Obligatory Disclaimer: The views expressed in this BF Basics post are OPINIONS of Bariatric Foodie blogger, Nikki Massie. This post should NOT be taken in place of medical advice. If you have concerns about your weight, weight loss or understanding any of the numbers outlined in this BF Basics series please consult your bariatric surgeon's office or primary care physician. Ok...now carry on!

Your weight on the scale. The body mass index. Percentage excess weight lost.

What the HELL do all these numbers mean?

Never fear, BF is here! I’m going to break down each of these numbers, how they can be tools in your weight loss journey and why none of them should be the sole narrator of your success story.

Ready? Let’s go!

Your Weight on the Scale

What is it? It seems very obvious to most of us that the weight on the scale is how much we weigh, right? But for us there’s just a liiiiiittle bit more going on there. You see, when we get on the scale, somehow we (erroneously) think that we should compare ourselves to a person who has never been obese before. So when we see a higher number, we go through a chain of thinking that can go like this:

“Yowza! I weigh a lot!”  > “In fact, I weigh too much!” > “I must not be a success after all! I need to lose more weight!” > (Insert whatever you do when you freak out)

Yeah. That’s stinkin’ thinking. Stop that.

In reality there are several key ways we are different, namely:

• Your bones, from carrying around an obese OR morbidly obese person for so long, may be denser than a person who has never been overweight or obese. In short, you might actually be “big boned.”
• Unless you are made completely of rubber, massive weight loss probably resulted in some excess skin. This skin weighs something and it’s going to show up on the scale.
• If you are working out, there are a bunch of biological processes that can cause scale wonkiness. After workouts your body can retain fluids. It also saves fluids to metabolize the carbohydrates that your body needed to survive the workout. And of course there’s the matter of muscle. While it is NOT true that muscle weighs more than fat (a pound is a  pound is a pound), it IS true that muscle is more compact than fat, meaning in a given space you can fit more muscle than fat. So if you have a high muscle mass you may stay on the top of the weight curve. 

All this is to say that the number on the scale, while helpful, only presents a partial picture. Here’s what I think the scale is good for (take this with a grain of salt!):

• Differentials: "I used to weigh this and now I weigh this." This can go in both directions. Most post-ops have a "buffer zone" of how much the scale can go UP before they freak out. 
• Trends: If you pay attention you probably have a weight loss trend. Maybe you lose only a few pounds in the first week of the month, stall for two weeks and then lose a big amount that fourth week. Or maybe (ladies) there are certain times of the month when you tend to "regain" a few pounds of water. The scale can show you these trends and put your mind at ease. It is my belief that knowing these trends would SIGNIFICANTLY cut down on stall freak-out posts on the internet. Just sayin'.

The Body Mass Index

So if you want to read all about the history, in's and out's of the body mass index, you can click here. 

The simplified version is this. It's a calculation that is based on your weight divided by your height (there's a bit more to it but let's not muddle things). Based on that information you are given one of a few categories for your weight:

• Underweight (>17.5)
• Normal (17.5 - 24.9)
• Overweight (25 - 39.9)
• Obese (30 - 40)
• Morbidly Obese (40+)

So, you hear a lot that the BMI is flawed. But why? Here's my opinion.

• The same way the scale can't factor in skin and heavy bones, the BMI also cannot
• The BMI also doesn't account for muscle mass. If you are 5'5 and weigh 200 lbs. and are ripped, the BMI still assigns you a score of 33, which is still going to be considered obese. Which to said ripped person would probably seem laughable.
• On a personal level, I think when your fitness and body size say healthy and your BMI says obese it messes with your head.

Given this information, what exactly is the BMI good for?

• Showing you that you, as a 6'2 person are not meant to weigh the same thing as the 5'5 person over there. You are different and the BMI highlights that.
• This system works better (not perfectly, but better) in my opinion in measuring the severity of obesity and morbid obesity. The higher the number, the more disproportionate your weight is to your height and we know for a fact that's not healthy. 

Excess Body Weight Lost

Of all these numbers, I think this one has the most potential to show us our true progress. This is a number many surgeons use to determine if your weight loss is on track. Essentially this number is how much of the overall weight you needed to lose, that you've lost (I re-wrote that sentence three times and that's about as clear as I can get it!). So if you had 100 lbs. to lose and you lost 50, you've lost 50% of your excess body weight. Got it?

If you've never figured this number out, it's pretty simple, although it involves a few steps. Here's how you do it. 

• Subtract your starting weight from your goal weight (whatever that is, wherever it came from)
• The resulting number is your excess body weight that you need to lose.
• Now, go to this website. It's a percentage calculator. Go to the second row. In the first box, plug in how much weight you have lost so far. In the second box, plug in your total excess body weight. Then click "calculate." 
• The result will by your excess body weight lost. Trust me, you're going to have a moment. Have a box of Kleenex ready. (Psst..after you are done calculating, leave YOUR percentage in the comments so we can do the happy dance together!)

Many weight loss surgery patients lose 100% of their excess body weight but studies show us that 50 - 70% is more common, with around 50-60% in long-term maintenance. But still. This number is a good one because it only compares you to you! Where you came from. Where you are now. Nothing else. 

So these numbers can work together to help you along your journey. Here's how:

• The number on the scale can show you trends and warn you when something isn't going right (excessively slow weight loss, regain, etc.). In those instances, you need to call your surgeon's office. There is nothing I or any other post-op can really do that will effectively help. 
• The Body Mass Index can help you put your weight in perspective. Even though I am against comparing yourself to others, if you must, ALWAYS ask a person how tall they are. That factors into what they should weigh vs. what you should weigh. It keeps your head on straight. Because we do wonky things when our heads are not on straight.
• The Excess Body Weight Lost is a good indicator of how far you've come from your highest weight. It's also the number that's going to make you feel best about yourself. And if experience is any indicator, we tend to win when we feel we are winning. So pay attention to the winning number!

I hope this brief tutorial has given you all some insight. The numbers can drive you crazy (if you let them). But they can also be tools that propel you to phenomenal success!

"What Do I Feed My Kids After Weight Loss Surgery?"

A few times a month I get a message that reads something like this:

“Dear Nik,

I was just wondering what you feed your kids? I am having/have had weight loss surgery and I want to feed my kids better but they won’t eat the things I can eat and I can’t eat the things they like. What do I do???

Signed,

Distressed Parent”

Here at Bariatric Foodie our motto is “Play With Your Food!” That means that I have the belief that ANY food can be made weight loss surgery friendly. So imagine for a moment that any food both you AND your kids like could be made weight loss surgery friendly (and, by default, healthier). What would you make?

 The best philosophy I’ve learned with feeding kids healthy food is this (underlined, centered and bolded to get your attention).

You don’t get kids to eat healthier by feeding them different stuff. You get kids to eat healthier by making the stuff they like out of better stuff.

Simple, right? Well just in case it isn’t here are a few of my favorite kid AND weight-loss surgery friendly (depending on your surgery age/type/tolerance) recipes.

Nik's WLS-friendly Chicken Nuggets

What kid doesn't love chicken nuggets? These actually don't take long to make and can be made with different flavors (try adding some dry ranch mix to the breading!), spicy (my kids love a dash of cayenne pepper in them). And you can also experiment with sauces! I love mixing dry ranch dip mix (about a heaping tbsp) with a six-ounce container of nonfat Greek yogurt for a dip. My kids love reduced fat/sugar honey mustard dressing. 

But why is this weight-loss surgery friendly, you ask:

• The chicken is marinated in Greek yogurt, which breaks down the tough fibers. I've experienced more than a few post-ops who were unable to eat chicken until they marinated it this way. Click here for my full meat marinating technique!
• The breading is crushed, high fiber cereal. It's hard for us to get in fiber after weight loss surgery, so every bit helps. With my beloved Fiber One, you get high fiber in just a few calories and it crisps up great!
• You can use either egg whites OR Egg Beaters to dip your nuggets. Either is a low cal way to get that breading to stick!

Click here for the recipe!

Four-Cheese Mashed Cauliflower

I have a funny story about this recipe. This past Christmas my brother-in-law proclaimed that he'd NEVER like cauliflower. I told him he'd never tasted my cauliflower and cheese. So he made a big show of saying how he'd try it and publicly denounce it (if you can believe it, this was all in a friendly way). Well...guess who I saw going back for his FOURTH helping and who insisted on taking the leftovers home???

Why it's weight-loss surgery friendly:

• You're nixing the starch! No noodles = less carbs and easier tolerance!
• Cheese = honest protein (so long as you don't go crazy with it!)
• Veggies! And soft ones too! This bakes up into a nice soft dish that's easy to eat.

Click here for the recipe!

Nik's Protein Pudding

Dessert is a conundrum for WLS patients. Not just because dessert options are often less than...optimal. But also because dessert can be a whole other meal for us!

Protein pudding is great to satisfy the sweet tooth. It can also be dressed up many ways. (Try my Candy Corn Protein Pudding for Halloween!) It can even be poured into a popsicle mold to make protein pops! ("Ice Cream" on a stick!)

Why it's weight loss surgery friendly:

• Make it with skim milk and it's low fat!
• Adding protein puts a few extra grams in your day.
• It's sugar-free! (Although check the pudding box to make sure the substitute used is one youc an tolerate!)

Click here for the recipe!

The "Nik Wrap"

My kids love McDonald's as much as the next person. So sometimes we have "fast food night" and I make these quick and easy wraps. Since I first did this recipe I've started using Jennie-O turkey burgers. They're quick and easy! 

But here's why they are weight-loss surgery friendly:

• The burger I suggest is turkey and low in fat, high in protein
• It can be made smaller by halving the wrap portion
• The wrap portion is high in fiber and protein
• ...or you could skip the wrap altogether and still make your kids a wrap

Click here for the recipe!

Cookies!

I love cookies. But I don't love the empty calories. No matter how you slice it cookies are always going to be an occasional indulgence, so my philosophy is to make them a responsible indulgence by adding protein and nutrients wherever possible! 

The above are my no-flour almond butter cookies. In my house we also love no-flour coconut macaroons and "Nik-a-doodles" a sugar-free, protein-enhanced version of the Snickerdoodle.

Here's why my cookies are weight-loss surgery friendly(er):

• The almond and coconut cookies have no flour! The Nik-a-doodles use Atkins Baking Mix which is a low-carb/high-protein flour alternative.
• Sugar-free! And these recipes work with most any sugar substitute. Since Splenda (which is what I use) measures cup-for-cup against sugar, make sure you measure your fave substitute against 1 c. sugar.

So in summary I'd like to say it is TOTALLY possible for you to share food with your entire family (your kids included!) after weight loss surgery. You just have to be creative about it. I know you all have ideas or recipes you use. Share them in the comments!

Nik's Recipe for Goals that Succeed

Today I have a recipe of a different sort.

So the 2013 Bariatric Foodie Pledge is coming. Need info? Click that link and read all about it. I’ll wait.

You good? Ok, lovely!

You ever make a goal and it didn’t quite work? Were you left wondering why? I know I have been. But did you know there is actually a “recipe” for effective goals?

Many of you may have already heard of S.M.A.R.T. goals but I wanted to go over the concept so we’re all on the same page. I’d LOVE to see lots of SMART goals during the Pledge because that means you’re making goals in a way that sets you up for success!

S.M.A.R.T. goals are:

Specific: Which, of course, is the opposite of vague. So:

Bad = “I will eat better.”

Good = “I will eat a protein forward diet with plenty of fresh fruits, vegetables and complex carbohydrates.”

Measure-able: Because unless you draw a finish line for your goal, how do you know if you’ve crossed it?

Bad = “I pledge to eat less carbs and more protein.”

Good = “I pledge to eat less than Xgrams of carbs per day and more than Xgrams of protein”

Achievable: This is where most New Years Resolutions go wrong. Too lofty.

Bad = I want to weigh 75 lbs.

Good = I want to reach a healthy weight according to the Body Mass Index.

Realistic: This one often confuses people. I am a big believer in long vs. short range goals. Long range goals are made up of a bunch of short range goals. When looking at your short range goals, it can be bad to bite off more than you know you can chew, so:

Bad = I want to run a marathon this summer (when you’ve never run before).

Good = I want to complete the couch to 5k program and jog my first 5k by this summer.

Timely: Open-ended goals are goals that stand a very high chance of never getting achieved. Make yourself accountable to the goal by either setting a due or benchmark dates.

Bad = I’m going to lose these last five pounds someday.

Good = I want to lose this last five pounds within the next four months.

The examples I gave are exaggerations, of course, but there are many ways you can incorporate the SMART goal mentality in your personal goals and to your pledges. By following this simple template you do more than just make goals you can achieve — with each small goal, you build momentum to take on bolder goals. Before you know it you’re doing things you never thought you could do!

So…start thinking about it. What might some of your SMART goals be for the Bariatric Foodie Pledge?

BF Tutorial: How to Make Your Own Protein Shake Kits

So as you all have heard ad nauseum I've been selling Bariatric Foodie Protein Shake Sample Kits. I hope you guys liked this year's flavors! And if you haven't tried them yet, they are still for sale and are actually on sale on the "Shop BF!" page.

But did you also know you can make your own protein shake kits? It's not hard at all. And despite the length of this post and the number of accompanying pictures it doesn't actually take that long, especially when only making a few days worth.

Now you might ask yourself why you might WANT to do this? Well...

• Is the only shake you like the special shake you make at home with your syrups?
• Do you find yourself wanting an indulgence during your work day?
• Do you ever find yourself in a pinch needing a quickie meal on the go?

If you answered yes to any of those questions, a shake kit can be a great solution! And I'm going to show you how with a little preparation and a lot of creativity you can take nearly ANY shake on the go with you.

Here are the supplies you'll need

• A Food Saver machine or another kind of vacuum sealer, if you have one (these things are worth their weight in GOLD after surgery when you never seem to finish anything you cook!). If you don't have one, you can certainly use snack sized baggies to just make dry packet shake kits.
• Food Saver bags (I used the rolls that are 11 in. x 16 ft.) 
• A craft cutter (or a good pair of scissors, a ruler and a good deal of determination)
• The dry components of your favorite protein shake recipe (Need ideas? Here are a bunch of them!), which could include (but is in no way limited to):
• Protein powder (here's the kind I use in the pictures below)
• Powdered nonfat milk
• Unsweetened cocoa powder
• Dry pudding mix
• Instant coffee, etc.
• A plastic container (I find the kind deli meat comes in works nicely)
• A clean piece of white paper and some tape
• Your favorite sugar-free syrup (here's a good starter set if you've never tried them before), although you can certainly make shake kits without syrups (and I'll tell you in a minute why you might want to consider that)
• A clip (A bobby pin works...I'll explain in a minute!)
• Glue dots
• A marker or a label of some kind

Step One: Cutting your bags

Syrup bags

Lay your bag roll upright (so the 11 inches is going vertically) and cut out 2 inch strips. Each of these strips will become two syrup bags.

Use your Food Saver machine to seal the the two open 11 inch. sides of your bag.

Use your craft cutter, to cut the strip in half (5.5 inches each).

Now you have two syrup bags. Repeat as many times as you  need to get the number of syrup bags you need to make your desired number of packets.

Dry Packet Bags

Using your craft cutter, with your bags upright again (11 inches going vertically), cut strips that are 4 inches. Each of these strips will make 2 dry packet bags.

Use your Food Saver machine to seal the two open 11 in. sides of your bag.

Use your craft cutter to cut the strip in half (5.5 inches each). Now you have two dry packet bags!

Step Two: Filling the Dry Packet bags

Assemble the dry ingredients to whatever shake you'd like your kit to make. 

Stand your dry packet bags up in your plastic container, open side up.

Use a clean piece of white paper and tape to make a funnel (sorry, I forgot to photo this part!) and empty one serving of each of your desired ingredients into each bag (so if you are adding dry milk, it'd be 1/4 c. per bag, protein powder would be 1 scoop per bag and so on.).

You may need to tap the bag down a bit to get the powder to go all the way down into it before sealing the remaining edge with your Food Saver Machine.

And there you have it - dry powder packets!

Step Three: Filling the Syrup Bags

Now personally I find this part a bit of a pain in the butt. You could just as easily go to the dollar store and get a clear plastic cosmetic bottle and fill it with syrup. BUT, if you are feeling crafty, here's how I made the syrup bags.

Fill each syrup bag 3/4 of the way full with your desired syrup. If you have a mini-funnel that probably works well. I simply open the bag and pour straight in.

You'll need a clip of some kind to keep the syrup from spilling when you seal the remaining edge. I find a jumbo (never been used!) bobby pin works great.

Seal the remaining edge using your Food Saver machine (mine has a gutter to catch any liquid that manages to escape but so long as you don't overfill the bag, it should be fine).

Those who dealt with my first shake kit batch mishap might understand why I tend to double seal :)

Step Four: Putting it All Together

So if you do decide to do syrup packets (and there is merit in them...they look way impressive) you'll want to affix the syrup packet to the dry packet to make it all easy to transport. To do this, use super strength glue dots (they are like $2 for a gamillion of them at the craft store). Finish it off with a cute label (if you are REALLY feeling crafty) or simply use a marker to label it.

...and there you have it. Shake kits! The idea for the BF Shake Kits came from me actually doing this for myself once weekly. I have a cooking day (where I cook my lunches for work for the week) and I'll also make up shake kits (I usually make two weeks worth at a time so I am making an even number). It takes about 30 minutes to make two weeks worth and I have grab and go shakes!

So like I said, this is a good activity for a rainy or snowy day or as you prepare for your week ahead.

I'm thinking a "shake packet" contest might be in our near future. I bet you guys have some great ideas. Stay tuned!

BF Basics: Fast Food

Ok, so a look into every post-op’s crystal ball, because sooner or later this is GOING to happen to you.

You’re on vacation. Or on business travel. Or somewhere where you don’t have ready access to the foods you lovingly prepare (from recipes from Bariatric Foodie) and for whatever reason you don’t have emergency snacks either. All there is to choose from is an endless strip of fast food joints. And you…need to eat.

What do you do???

Now I could be one of those post-op types that says “do not go to the fast food!” and throw old hags in your path admonishing “beware the golden arch!” but that’s not realistic. Especially if you live in the U.S. fast food restaurants are a part of our reality and eventually most of us will end up inside one and need to make some good decisions.

I’m here to help! Because believe it or not, there ARE decent decisions to be made in most fast food chains. Remember, they are out to make money. And they recognize that more and more people are about healthy options. So my guess is that you’ll see more weight-loss friend (not necessary WLS-friendly) options in the future.

Before we get into my picks from some of America’s most popular fast food chains, keep the following in mind:

• You should NOT use these decent fast food choices to justify eating fast food too much. That’s just wrong.
• Most fast food chains have their nutrition facts displayed somewhere or on a leaflet. I think they have to by law. If you don’t see it, ask the cashier for it and peruse it BEFORE making your selections.
• We have really little stomachs. If you choose to let your family eat at any of these places and to ride it out with a beverage for yourself, chances are you are not going to die.  
• Lastly, this guide is only MY suggestions. You may have others and I encourage you to share them! But bottom line: there is virtually NO situation after surgery that is insurmountable if you have a strategy. 

McDonald’s (here are there nutrition facts)

Yes, I know they are evil. I read Fast Food Nation. But damn if I did not love a McD’s fry hands down back inna day! Nowadays I have a “three fry rule.” The divas, if they choose to get fries, are allowed to give me three. That’s it! Here’s what I usually order for myself when I go to McDonald’s.

Breakfast: I am not a big McD’s breakfast fan. It is noteworthy that their Egg McMuffin is about 300 calories and seems the best choice on the menu. But whenever I go for breakfast and I get the same thing I list for a snack which is…

Snacktime: I usually get a sugar-free vanilla iced latte (yes, even in the winter) with non-fat milk. Lattes read as a snack in my pouch for some reason and if I start drinking sweet for some reason I can’t do salty, making it easier to resist the devilishly delicious fries. Anyhoo, a medium one (which is what I get) will set you back 160 calories, 0g fat (if you ask for nonfat milk), 21g carbs, 8g protein.

Lunch/Dinner: I LOVE the McDonald’s Southwest Salad. It comes with mixed field greens, tomatoes, black beans, corn, shredded cheese, either grilled or crispy chicken (I get the grilled of course) and a lime wedge. TIP: Ask for it without the crispy tortilla strips they usually add to the top and use the lime wedge instead of dressing. This nifty little salad will run you 290 calories, 8g fat, 28g carbs (this is factoring in the tortilla strips you are asking to be left off though), 7g fiber and 27g protein.

Wendy’s (here are their nutrition facts)

Ok raise your hand if, as a post-op, you have marveled at the joy of Wendy’s chili!

It’s good isn’t it??? And just perfect for those days when you just don’t feel like cooking. A small chili (which seems to be the norm) is 210 calories, 6g fat, 21g carbs, 6g fiber and 17g protein. A great choice!

Here’s what else I like:

Breakfast: Nothing. Does Wendy’s even have a breakfast menu? I don’t recall ever eating breakfast there and their website doesn’t have a breakfast section!

Snacktime: I am a dork, but I like their little side salad with a packet of low-fat dressing for a snack. That + a few of the divas chicken nuggets gets me over the hump.

Lunch: Wendy’s has a few good salads but guess what else? They have HALF-SALADS!!! God bless you, Wendy’s. I love both the Apple Chicken Pecan half-salad, which clocks in at 340 calories, 18g fat (much of that from the nuts), 29g carbs, 4g fiber and 19g protein. The other one I’ve tried is Berry-Almond Chicken half-salad which is 280 calories, 12g fat, 24g carbs, 4g fiber and 21g protein.

Taco Bell (here are their nutrition facts)

Enhhh. Much as I love Taco Bell (and I will ‘fess up and say I have tried the Dorito Taco), it’s always going to be a place where you have to make manual adjustments. If you don’t want to take in all the carbs of a tortilla, I highly recommend simply removing them. Their salads aren’t worth the calories and fat.

Since there’s no real breakfast menu to speak of, let’s talk basic meal choices. I like both the chicken and steak fresco tacos. Both come in at 150 calories each. The chicken has 3.5g fat, 18g carbs, 2g fiber and 11g protein. The steak has 4g fat, 19g carbs, 2g fiber and 9g protein.

If you are in the soft food phase, may I also point you toward the pintos ‘n cheese. To me, the fat sort of negates most of its benefit (although depending on your surgery type this may or may not be problematic) BUT if you are stuck there, it’s an option!!! An order has 180 calories, 7g fat, 7g carbs, 1g fiber and 2g protein.

Chick-Fil-A (here are their nutrition facts)

I feel like I should duck and run on this one for all the controversy surrounding this place lately. I will not be discussing it (NOTE: I will also not be publishing comments that discuss it as this is a FOOD blog!). That’s the beauty of the Foodie-world. Our politics are in the stats. Everything else is up to the individual.

That being said, there are some real landmines at CFA. Some of their shakes are equivalent to a fully mature post-op’s full day’s caloric budget! But there are still a few good options.

Breakfast: Stick with some coffee. Decaf if you have to. It suppresses the appetite until you can get to something better. They also have milk. That works as well. 

Snacktime: Neither option has much protein so if you’re new out, it’s probably best to keep driving until you reach a 7-Eleven and get yourself a Muscle Milk! For those of us who can make up the protein elsewhere, their fruit cup is a nice little snack at 70 calories, 0g fat, 17g carbs (fruit sugar) and 1g protein. They also have a side salad which is 70 calories 2.5g fat, 5g carbs, 5g protein (it comes with shredded cheese which is where the fat and protein come from).

Lunch/Dinner: Your best bet here is a salad. All their chargrilled salads are great. I am partial to the Southwest Chargrilled which is 250 calories, 9g fat, 19g carbs, 6g fiber and 26g protein.  

(EDITED TO ADD: I got a good Foodie recommendation from someone whose pouch is NOT the size of Texas. My girl Heather said she gets the grilled nuggets, a fruit cup and a Diet Lemonade - not sure when she drinks it but that's not my business - for 180 cals, 17g protein. Thanks Heather!)

I’m going to stop there. I know there are more fast food restaurants out there and if you’d like my picks for them, leave the name of the restaurant in the comments! For what it’s worth, here are a few places that get an absolute F:

• Burger King: they have a salad. Kinda. The next least objectionable thing to do is get a Whopper, Jr. and remove the bun. Work on that, BK!
• Arby’s: I had to stop there once on the way back from Pittsburgh and ended up picking the roast beef out of a roast beef sandwich that I then tossed because it had that gooey fake tasting cheese crap on it. Yuck!
• Popeye’s: Some of you will argue me down on the red beans/rice. The few times I have allowed myself to go there (and I avoid it because I DO like the food, not because I don’t) I got them to give me red beans but no rice. Enhhh…they could do better. I know there are SOME healthy eaters in New Orleans, dangit!!!
• Kentucky Fried Chicken: yes, yes, I know they have Kentucky GRILLED chicken now. And I’ve gotten sick every time I’ve eaten it. It is either too greasy or too dry. Other than that, what are our choices? 

I hope you find this helpful for that fateful day when you find yourself in the fast food quadrant. When there, remember the immortal words of Albus Dumbledore. “There will come a time when we must all decide between what is right and what is easy.” Make the RIGHT choices, Foodies!

BF Basics: The Bite Test

I have a friend. Let's call her Jenny.

She recently tried quinoa for the first time. She was cleared to eat this uber-healthy super food and she'd come up with a nice curry recipe to go along with.

The next day she reported to me that she got sick after eating it. The quinoa got stuck, she said.

Now this is entirely possible (although quinoa is a small grain so I was more suspicious of the meat in the equation). Either way, she got sick and wanted to know HOW to eat quinoa without a repeat incident. So I started by asking a few simple questions:

Me: Was this the first time you'd eaten quinoa?

Jenny: Yes

Me: Did you do a bite test first?

Jenny: No

I reference bite tests a lot but I don't think I have ever explained WHAT a bite test is. It's a tool a Bariatric Foodie can use to to see if a food is safe for THEM to eat. This is after you've done your due diligence with the nutrition label and paid particular attention to carb and sugar counts.

Because a food can be fine for 99 other post-ops and NOT be fine for you. And while it is true that you can go into each eating experience with an adventurous heart, when you do so you find yourself in the same situation Jenny was in: she THOUGHT it was the quinoa, but she ate everything together, so she really couldn't be 100% sure.

In the beginning, you want to be as sure as you can be. And a bite test helps. So here's how you do one in three RIDICULOUSLY easy steps.

Step One: The Bite

When approaching a new food, you sort of want to tread carefully. Even if it's something you've had a million times pre-op, treat it as if you've never had it before. Serve yourself a smaller than normal (even for you) portion of it to start with.

Then...simply take a bite. Not a huge bite, but not a tiny one either. A reasonable bite. Remember the point is to see if you have a reaction to the food. A big bite might elicit a reaction simply because it was too big of a bite. A tiny bite might not be enough to elicit a reaction (if you are to have one) at all.

Chew it the appropriate amount of times. Swallow.

Step Two: The Wait

This one is sort of self explanatory. Next you wait. I suggest about 3 minutes or so. For RNY pouches, reactions usually happen pretty fast. If something isn't going to sit right, you feel it almost instantly. I suspect that's similar across all surgery types.  

What are you waiting for? Well, there are various ways food reactions happen to us. They include:

• "Foamies" (for me this happens when food gets stuck and my mouth begins to produce a foamy sort of saliva, I THINK intended to help get the offending food back out fast).
• Nausea
• Sleepiness (symptom of the infamous "carb coma")
• Gut pain 
• If you are experiencing dumping syndrome it isn't uncommon to experience rapid heartbeat, sweating and an intense urge to lie down

Pay attention for any of these symptoms. And for those who are non-ops and pre-ops thinking, "Really? All that from one bite?" Ask a post-op who has ever gotten sick off food before. Yes, it can happen off of just one bite. And the sad thing is that one bite takes two seconds to go down and sometimes 2 hours to come back up. And woe to you if you eat too fast and have eaten things on TOP of the offending food. Misery!

Anyway...

If you have a reaction...well, now you know. Don't eat any more of it. At least not of that batch. As our systems heal, we begin to be able to tolerate foods we once could not. So in a few weeks or months, try it again if it's important to you. With a bite test, of course.

If no reaction then...

Step Three: REPEAT!

That's right...repeat step two again. Because those of us that are surgically altered KNOW that even if that bite went down ok...that, too, could have been a fluke. (Lesson here, folks? Don't trust your digestive system! Kidding...sorta...) Testing again will put your mind at ease that, yes, you really CAN eat this food.

Now...some caveats.

Inevitably there are going to be post-ops who use this information for evil instead of good. I do NOT recommend bite tests for the following:

• To test your sugar capacity
• To intentionally make yourself sick to prevent yourself from eating other things (and yes I've seen that happen before)

The first...well, my official opinion on sugar dumping is this: treat it like Russian roulette. The bullet may be in the chamber, it may not. Do you REALLY want to know or are you content to just assume it IS and not pull the trigger? I dunno about you but I like living. It's addicting. :)

Also, just because a food worked THIS TIME does not guarantee it will work every time. That's why eating at a reasonable pace is important. If you eat at a good pace and pay attention to your reaction you can not only tell if a food is going to make you sick, you can also tell when you've reached that mythical, magical state called satiety (satisfaction). It's a beautiful place. There's glitter, rainbows and ponies!

So...that's the bite test. Now, here's where you listen to Nik and HEED her words (think "Ides of March" people). Before you introduce any new food post-op...ANY NEW FOOD...you need to do a bite test. It will save you the trauma of getting violently ill and you're more likely to know exactly what made you sick.

K? Good. You may now return to your regularly scheduled fabulousness.

The Best Meat Marinating Technique You'll Ever Try

Newbies, veterans, non-ops...lend me your ear.

Meat. It is challenging post-op. For some of us it's chicken, for others it's beef, but many of us simply have a hard time tolerating meat.

I have a solution. 

I've included this method in many posts, but I feel it deserves a post of its own. In cooking demonstrations, SOMEHOW I have convinced some very strong and brave post-ops to try formerly intolerable meats using this marinating method and MOST were then able to tolerate those meats. So I have hope that if you are just willing to give this a TRY it might work for you too.

Do you feel brave? Be brave with me! 

The Bariatric Foodie Secret to Marinating Meat

(For me, the challenging meat would be beef, but I SWEAR this works for chicken and pork as well!)

Step One:

(Either the day before or the morning of the day you plan to cook the meat)

Season up your meat well with basic salt and pepper (or Mrs. Dash or whatever basic spice you like).

Then combine it in a zip-top bag with Greek yogurt and any desired "special" spices (for instance, if you are doing a Mexican dish you might add cumin and coriander, Indian you might add your ginger and garlic, Chinese you might add soy sauce and pepper flakes, etc.)

Step Two:

(When it's time to prepare the meat)

Remove the meat from the bag with a pair of kitchen tongs and shake it gently to remove the excess yogurt. Add any additional spices you wish, then cook it as you would normally cook it. I promise, the yogurt will cook off. 

Step Three:

See? Nary a trace of yogurt left on this beef!

EAT! That's honestly it folks. WAIT! That's not entirely true. If you grill chicken or steak, let it "rest" on the cutting board a few minutes before cutting it. This gives it a chance to reabsorb some of its juices and it remains very tender and moist.

A few notes:

• The longer you marinate, the more tender the meat will become. Once I got sidetracked and marinated some chicken  for two nights and I could literally tear it apart like paper.
• Yes, this does add a NEGLIGIBLE amount of additional protein to the chicken.
• I personally don't notice the taste of the yogurt, but you may. It's in there. What can I say? But usually if you season the yogurt then season the meat, the meat will taste like the seasoning. 
• I have NOT tried this method with ground meats but I do know it works on smaller cuts of meat, like stew meat as well. 
• Having said that, this does work well if you are changing the form of the meat AFTER marinating it. For instance, if you cube chicken that has been marinated this way it will remain tender. Heck if you grind it, it will as well. I just can't vouch for mixing this with already ground meat!

In the end, if you want to incorporate things like steak and chicken breasts back into your eating, this method is worth a try. As always, I am a BIG advocate of the "bite test" (take a bite, chew well, swallow, wait a full two minutes for a reaction, repeat once more. If everything goes ok, proceed SLOWLY).

I hope this helps you bring the foods you love back to your table!

BF Basics: How to Cook Quinoa



I get this question enough that it deserves its own post!

Quinoa! It's a great grain...a WHOLE grain...a grain you should get to know, especially if you are a post-op vegetarian. It's got fiber, complete proteins and tons of nutrients. In addition to cauliflower rice it makes a great sub for regular rice in any dish.

But it isn't THE most approachable food in terms of cooking, is it?
Well that's why I am here to help!
In many ways, cooking quinoa is very similar to cooking rice. Here is my three step method to perfect quinoa every time:

Step One:

For every cup of quinoa you intend to make, you need about 1.5 cups of liquid (many websites say 1.25 cups...I tried that and it didn't work out so well. One and a half? Perfection!). Now, notice I said a cup and a half of liquid, not (necessaarily) of water. That's because, like rice, you can cook quinoa in a great number of things, depending on what you are trying to make. If you are making a simple side dish, that liquid might be broth (although I suggest half water/half broth unless you like a really intense flavor). If you are making a quinoa pudding (similar to rice pudding) you might do milk in addition to or even instead of water.

It's also best to put any additional flavorings IN that water. I like to make my quinoa with chicken broth and I throw a whole clove of garlic in there for extra flavor. Let that come up to a simmer.

NOTE: As a Foodie below noted, read the directions on the quinoa you buy. If you buy pre-rinsed (I never have and did not know it existed until you guys told me!) then rinse it first! The kind I get from Whole Foods at the bulk bin does not require rinsing.

Step Two:

Add your quinoa, of course! Just pour it right into the liquid and give it a stir. Then reduce the heat to medium and cover it. It takes about 15-20 minutes to do its thing. You should probably check it a few times and give it a stir, to make sure you have enough liquid in there. If your quinoa is not yet done (I'll tell you how you can tell in a moment) and your liquid is nearly gone, you can always add more!.

Step Three:

Quinoa is a fairly firm grain. It is not rice, so it's not going to get as soft as rice would, but it should be fairly tender (if you taste it, it should not be crunchy or difficult to chew). The most tell-tale sign that quinoa is done is that the little "ring" pops out of it. It should look something like this:

See the little rings on the spoon? Those are what you WANT to see!

When that happens, it's at least ALMOST done. Give it a taste. If it is easy to chew, turn off the heat, replace the cover and let it sit a few minutes more for good measure.

What you should end up with is a pile o' yumminess that looks something like this:



Now you're ready to embark on the wide, wonderful world of quinoa recipes...starting with the one I post on Wednesday!

Veggie Tales (part 5): A day in the life of a post-op vegetarian

So now that we've gone over what a vegetarian is, whether post-ops can even be vegetarians, how to make the transition and how to make good food choices, I figured I'd give you a day in the life of a post-op vegetarian.

Let's start in the pantry.

Here are some of the staples you’ll always find in my kitchen:

• Greek yogurt (usually homemade; vegans could substitute soy yogurt)
• Soy milk and/or raw milk (regular skim milk from the grocery store would work, too)
• Shredded cheese (vegans can buy soy cheese)
• Canned beans (dried beans are cheaper but I like the convenience of canned beans)
• Canned garbanzo beans (chickpeas) for roasting for snacks
• Nuts and/or nut butters
• Tofurky Italian sausages (I use them in dishes like jambalaya but also eat half of one sliced up with spaghetti sauce on it for a quick and easy  meal)
• Morningstar Farms fake meat products, like fake ground beef, fake chicken and fake bacon
• Protein powder and protein bars (the ones I usually use contain whey isolate but there are soy isolate options available for vegans)

With these staples, I can throw together a quick meal like black beans with a little salsa and shredded cheese on top or a stir fry make with Morningstar Farms fake chicken and whatever veggies I happen to have in the house.

A couple other items you might want to keep on hand are cottage cheese and tofu; I just don’t care for either of those things myself.

Sample Menus

Here are a couple days’ worth of sample menus, which are pretty typical for what I eat.  These menus give me plenty of protein as well as other nutrients.

Day One

Breakfast – protein shake with soy milk and protein powder

Lunch – pumpkin spice Greek yogurt (plain Greek yogurt mixed with sugar free cheesecake pudding mix, pumpkin puree, a little Splenda and a splash of sugar free caramel syrup, topped with Cool Whip Free and sprinkled with cinnamon and nutmeg; vegans can use soy yogurt)

Snack – roasted chickpeas (see recipe to follow)

Dinner – sausage and beans (see recipe to follow)

Snack – protein bar

Day Two

Breakfast – protein bar

Lunch – Island Red Beans (see recipe to follow)

Snack – almonds

Dinner – scrambled egg with cheese (scramble tofu with vegan cheese if preferred), Morningstar Farms breakfast strips, apple cinnamon muffin

Snack – Greek yogurt (or soy yogurt) with sugar free banana pudding mix and Splenda, topped with half sliced banana

Recipes

Roasted Chickpeas

Drain and rinse a can of chickpeas (also called garbanzo beans).

Put a towel on a baking sheet, spread the beans on the towel and pat dry.  Remove the towel, drizzle with olive oil (or just spray with cooking spray), stir, and spread out in a single layer.

Bake for about 50 minutes at 400 degrees.  Yeah, they take a while.  Stir three or four times during baking.

Take out of the oven, season however you like, stir and eat. 

Sausage and Beans

4 Tofurky Italian sausages, sliced
2 cans kidney beans
1 onion, diced
1 can diced tomatoes
minced garlic (I use about a tablespoon)
Franks’s sweet chili sauce (by the hot sauce in the grocery store; I use about ¼ cup)
tomato sauce (a couple tablespoons)

Sauté the diced onion and garlic in a little olive oil in a big pot until slightly soft.  Add the beans, sausage and diced tomatoes.  Stir and add tomato sauce and sweet chili sauce (a little of the chili sauce goes a long way).  Simmer for about 20 minutes.  You can cut this recipe in half if you don’t want to eat leftovers all week.

Island Red Beans

4 cans kidney beans
1 onion, diced
minced garlic (I use about a tablespoon)
2 habanera peppers, diced (this makes it really spicy; use just one pepper if you want it less spicy; these peppers are small but a little goes a long way)
1 cup tomato sauce
1 or 2 cups water (depends on how saucy you like your beans)
½ teaspoon dried cilantro
½ teaspoon dried oregano
salt and black pepper to taste

Sauté the diced onion and garlic in a little olive oil in a big pot until slightly soft.  Add the diced habanera peppers and cook for a couple minutes.  Add beans, tomato sauce, water and seasonings. 

Bring to a boil, then reduce to a simmer and cook about 25 minutes.  You can cut this recipe in half if you don’t want to eat leftovers all week.

Well...that about wraps up this BF Basics series. Thanks for allowing me to share a bit about my life as a vegetarian with all of you. Nik has assured me that there will be a version of this series for download within the next few days, so look for that soon!

Until then...play with your food!

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