BF "Mac Attack!" - the "Nik Wrap"

I will admit that I find 99.9% of the food at McDonald’s objectionable. Even before surgery. Their burgers…ehnnn…they’re ok. Their fries are good, but of course they are a slippery slope for me. Salads? Chick-Fil-A is better. Desserts…let’s not go there, k?

The exception is (was?) the limited time offering of the Mac Wrap. Now I wasn’t a Big Mac eater ever, but something about the flavor combination of that burger always wooed me—two all-beef patties (wtf?), special sauce, lettuce, cheese, pickles, onions AND a sesame seed bun (with an extra little naked bun in the middle just for fun).

So when they came up with the Mac Wrap, I was excited. Cuz at 2+ years out I can eat a lil’ wrap. Not much else, but dammit I can eat the wrap!

Sadly, in my area they seem to have vanished. Which got me to thinking (about how methodical McDonald’s is…grrrrr…) how to make my own version. A healthier version. A version I could feel GOOD about eating! (I hope you all are whistling “The Battle Hymn of the Republic” in the background cuz it really is THAT kinda moment…).

The following is what I came up with. Now I know some of you can’t do wraps and, trust me, I UNDERSTAND. This, I imagine, might be good without a starch. Just make yourself a lil’ flat burger and go to it!


The “Nik Wrap”

(makes 4 – cuz you know your kids and your hubby will want one)

First let's meet our players:

Left to rght: Fit and Active Light Thousand Island Dressing (aka "special sauce"), an onion, Fit & Active multi-grain wrap, a bag of lettuce (actually spinach cuz I like it better) and pickles

So here's what you do.

Step 1: Grill yourself up some burgers (I used turkey)

 

Step 2: Cut your wrap in HALF (cuz even the wonder pouch ain't that damn wonderful)

Step 3: Load it up! Pictured here is the burger patty, my spinach greens (or lettuce if you prefer), 1/2 a slice of yellow American cheese, 2 rings of vidalia onion, 2 pickle slices and 1 tablespoon of Light Thousand Island)

Step 4: Let's wrap this up! Literally! This...would be my hand by the way...

So let's talk numbers, shall we:

The Mac Wrap: 330 calories

This version of the "Nik wrap": 200 calories

That in addition to the fiber that's in mine (from the wrap), lowfat meat (turkey instead of beef), and protein (from both the wrap AND the turkey). It almost feels like getting over on "the man" (whoever HE is...).

At any rate, make this!!! Now!!!

Labor Day Countdown: Broccoli even your KIDS will like!

--posted by Jen

So, I grew up in Southwest Georgia and cold salads are a big thing where I come from, especially in the heat of summer.  Most kids don't like broccoli, heck some adults don't! But there is a scrumptious broccoli salad my Momma used to make that was a staple at our summer picnics and cookouts. Even the pickiest kids will scarf it down. (I tested it on some local picky eaters!) I took Momma's original recipe and tweaked it to make it more WLS friendly.

Since Summer is coming to an end, and Labor Day is this weekend, here's a perfect side dish to make for your Labor Day cookout! It does have raisins, so if raisins or fruit sugars make you dump, I would suggest omitting the raisins and maybe use a smidge more Splenda (or your sweetener of choice). I also sometimes grate in some carrots for sweetness and crunch if I am out of raisins and too lazy to go to the store.

Same thing with the onions and bacon, if either of them bother you, leave them out or find something else to replace them with. If you like curry, you could toss a bit of curry powder into this and some cubed chicken, ham, or turkey to make a complete meal.

As always, here at BF, Nik and I use our recipes to give y'all a jumping off point, we encourage you to make them your own. Play with your food, people! Tweak the ingredients and change them up for the flavors YOU like or that your family enjoys. When you do, snap a pic and send it to us so we can add you to our Fan Food Porn album on Facebook!

Jen's Broccoli Salad
Ingredients:
2 heads fresh broccoli, rinsed and trimmed into small florets 
1 small red onion, chopped fine
1 cup raisins (sometimes I use more, depending on how much broccoli there is)
1 jar real bacon bits (I used Hormel, but you can certainly cook and crumble bacon if you're feeling froggy)
1 recipe Jen's Coleslaw Dressing (side note: if you happen to make some coleslaw earlier in the week, make a double batch of the dressing and refrigerate half to use for this later the same week.  It gives the flavors time to marry and then you can eat this salad with dinner instead of letting it sit overnight in the fridge.  You can also mix up the coleslaw dressing when you have a spare moment and keep it in an airtight container in the fridge for up to two weeks.) 


Directions:
Mix up the coleslaw dressing or use the container you have set aside in the fridge.  (You CAN use store bought coleslaw dressing, but it is usually loaded with sugar and I sneak some protein into mine by using Greek yogurt.)  Combine the broccoli, raisins, onions, and bacon bits in a large mixing bowl until well mixed.  (Salad tongs are great for this, toss it like a regular salad.) 


 Pour on the coleslaw dressing and fold everything together until the whole salad is well coated with the dressing.  If the coleslaw dressing is freshly made, this tastes better if you let it sit overnight in the fridge so all the flavors combine.  If you had extra dressing already made up, this tastes fine served right away.  

Top 10 Mistakes WLS Patients Make

~~posted by Jen

One of our friends on OH posted this, and I thought it was really helpful for WLS patients at ANY stage to be aware of the top 10 "pitfalls." At over two years out, Nik and I are both in the "maintenance" phase, and we talk constantly about what the future holds as post-ops. We have many post-op friends further out than us who have warned how much harder it gets to maintain as time goes on. That's why I wanted to share this list from the NAWLS today, because we want everyone to know the dangers so you can head off potential health problems and possible regain BEFORE it becomes an issue.

The 10 Most Common Mistakes Weight Loss Surgery Patients Make

National Association for Weight Loss Surgery(www.nawls.com)

While weight loss surgery (WLS) is considered the most successful treatment for morbid obesity, it is just the first step toward a fresh start. Weight regain is a common phenomenon, as is illness when weight loss surgery patients do not follow recommended guidelines.

Breaking old patterns, establishing an effective post-WLS lifestyle, and addressing the emotional issues that often complicate obesity takes more than commitment; it takes support, information, and resources.

The National Association for Weight Loss Surgery (NAWLS) helps WLS patients shape new lives. We teach people what they need to know and help them makes the changes they need to make to achieve long-term WLS success -- physically, mentally, and spiritually.

In a November 2005 poll conducted by NAWLS, the following were identified as the top 10 mistakes WLS patients make:

1^st Mistake:  Not Taking Vitamins, Supplements, or Minerals

Every WLS patient has specific nutritional needs depending on the type of surgery you have had. Not only is it a good idea to ask your surgeon for guidelines, but also consult with an experienced WLS nutritionist. Understand there is not a standard practice that all surgeons and nutritionists follow in guiding WLS patients. So, it is important to do your own research, get your lab tests done regularly, and learn how to read the results.

Some conditions and symptoms that can occur when you are deficient in vitamins, supplements, or minerals include:

Osteoporosis; pernicious anemia; muscle spasms; high blood pressure; burning tongue; fatigue; loss of appetite; weakness; constipation and diarrhea; numbness and tingling in the hands and feet; being tired, lethargic, or dizzy; forgetfulness, and lowered immune functioning.

Keep in mind, too, that some conditions caused by not taking your vitamins, supplements, or minerals are irreversible. For example, a vitamin B-1 deficiency can result in permanent neurological deficits, including the loss of the ability to walk.

  

2^nd Mistake:  Assuming You Have Been Cured of Your Obesity

A "pink cloud" or honeymoon experience is common following WLS. When you are feeling better than you have in years, and the weight is coming off easily, it's hard to imagine you will ever struggle again. But unfortunately, it is very common for WLS patients to not lose to their goal weight or to regain some of their weight back.

A small weight regain may be normal, but huge gains usually can be avoided with support, education, effort, and careful attention to living a healthy WLS lifestyle. For most WLSers, if you don't change what you've always done, you're going to keep getting what you've always gotten -- even after weight loss surgery.

3^rd Mistake:  Drinking with Meals

Yes, it's hard for some people to avoid drinking with meals, but the tool of not drinking with meals is a critical key to long-term success. If you drink while you eat, your food washes out of your stomach much more quickly, you can eat more, you get hungry sooner, and you are at more risk for snacking. Being too hungry is much more likely to lead to poor food choices and/or overeating.

4^th Mistake:  Not Eating Right

Of course everyone should eat right, but in this society eating right is a challenge. You have to make it as easy on yourself as possible. Eat all your meals--don't skip. Don't keep unhealthy food in sight where it will call to you all the time. Try to feed yourself at regular intervals so that you aren't as tempted to make a poor choice.

And consider having a couple of absolutes: for example, avoid fried foods completely, avoid sugary foods, always use low-fat options, or only eat in a restaurant once a week. Choose your "absolutes" based on your trigger foods and your self knowledge about what foods and/or situations are problematic for you.

5^th Mistake:  Not Drinking Enough Water

Most WLS patients are at risk for dehydration. Drinking a minimum of 64 oz. of water per day will help you avoid this risk. Adequate water intake will also help you flush out your system as you lose weight and avoid kidney stones. Drinking enough water helps with your weight loss, too.

6^th Mistake:  Grazing

Many people who have had WLS regret that they ever started grazing, which is nibbling small amounts here and there over the course of the day. It's one thing to eat the three to five small meals you and your doctor agree you need. It's something else altogether when you start to graze, eating any number of unplanned snacks. Grazing can easily make your weight creep up. Eating enough at meal time, and eating planned snacks when necessary, will help you resist grazing.

Make a plan for what you will do when you crave food, but are not truly hungry. For example, take up a hobby to keep your hands busy or call on someone in your support group for encouragement.

7^th Mistake:  Not Exercising Regularly

Exercise is one of the best weapons a WLS patient has to fight weight regain. Not only does exercise boost your spirits, it is a great way to keep your metabolism running strong. When you exercise, you build muscle. The more muscle you have, the more calories your body will burn, even at rest!

8^th Mistake:  Eating the Wrong Carbs (or Eating Too Much)

Let's face it, refined carbohydrates are addictive. If you eat refined carbohydrates they will make you crave more refined carbohydrates. There are plenty of complex carbohydrates to choose from, which have beneficial vitamins. For example, if you can handle pastas, try whole grain Kamut pasta--in moderation, of course. (Kamut pasta doesn't have the flavor some people find unpleasant in the whole wheat pastas.) Try using your complex carbohydrates as "condiments," rather than as the center point of your meal. Try sprinkling a tablespoon of brown rice on your stir-fried meat and veggies.

9^th Mistake:  Going Back to Drinking Soda

Drinking soda is controversial in WLS circles. Some people claim soda stretches your stomach or pouch. What we know it does is keep you from getting the hydration your body requires after WLS--because when you're drinking soda, you're not drinking water! In addition, diet soda has been connected to weight gain in the general population. The best thing you can do is find other, healthier drinks to fall in love with. They are out there.

10^th Mistake:  Drinking Alcohol

If you drank alcohol before surgery, you are likely to want to resume drinking alcohol following surgery. Most surgeons recommend waiting one year after surgery. And it is in your best interest to understand the consequences of drinking alcohol before you do it.

Alcohol is connected with weight regain, because alcohol has 7 calories per gram, while protein and vegetables have 4 calories per gram. Also, some people develop an addiction to alcohol after WLS, so be very cautious. Depending on your type of WLS, you may get drunker, quicker after surgery, which can cause health problems and put you in dangerous situations.

If you think you have a drinking problem, get help right away. Putting off stopping drinking doesn't make it any easier, and could make you a lot sicker.

High(er) Protein Cole Slaw

I am personally not a huge cole slaw fan. Sure, every once in a while the mood hits me to have some, but I could easily go without it.

But I know many folks love themselves some coleslaw at the family barbecue! But most commercial brands of Coleslaw dressing are LOADED with sugar and don't have much protein. In this version, former Bariatric Foodie co-writer, Jen, got rid of that the junk, bumped up the protein and kept the same great flavor.

Jen's High(er) Protein Coleslaw

Ingredients:

For the slaw:

• 1 bag Coleslaw mix (in the packaged salads section of the produce department, I used Dole) OR shred 1 small head green cabbage, 2 carrots, and 1/2 small head red cabbage with your food processor
• 1/2 red onion, finely diced or grated (this is optional, I had some on hand that needed to be used)
• 1 bunch fresh Italian parsley, finely minced or snipped up with kitchen shears

For the dressing:

• 3/4 cup Greek Yogurt
• 1/4 cup light mayonnaise (DO NOT use fat free, it has lots of added sugar)
• 3 tablespoons Splenda
• 2 tablespoons white vinegar
• 1 tablespoon dry mustard (I didn't have any, I used prepared Dijon mustard this time)
• 2 teaspoons celery salt
• Salt and pepper to taste

Directions:

Place your coleslaw mix (or fresh shredded veggies) in a big bowl and set aside. Combine the dressing ingredients in a bowl and whisk them together until well combined. Taste it and add more Splenda/salt/seasonings to suit your tastes. Sometimes you have to adjust the amounts a bit, depending on the greek yogurt and mayo you use to get the flavors right.

Whisk the parsley and red onion into the dressing. Pour the dressing mixture over the vegetables and stir until thoroughly combined. Store in a sealed container in the fridge.

This tastes best if it has a little time to sit in the fridge before serving. I usually make a double batch of the Coleslaw dressing, because I use it all the time in many different veggie slaws and salads. The broccoli slaw mix is also delicious if you aren't a fan of cabbage slaw.

Just in the "Nik" of time!

~by Nikki

Boy, you guys are good for my memory. Cuz I'd almost forgotten about the banana bon-bon contest (not really...but it was sort of in the back of my mind that yesterday was the deadline. That is, until I received two late entries from two friends, both named Susan!

Here's what the first Susan had to say:

Here is my submission for the chocolate banana bonbons, I tweaked the recipie a little cuz i didnt have any greek yogart. I substituted activia light vanilla, and as you can see in the pic I sprinkled half of them with toasted coconut--YUUUUUMMMM they turned out awesome! even my hubby agreed! Thanx for this recipie, i will be making these often!

Here's what the second Susan had to add:

Here you go! I dusted mine with PB2. They are currently in the freezer. Had to use two plates, so that is just a picture of one. Omitted the dusting of flour, it made the coating peel right off the banana when I did it.

So now comes the fun part. The winner! I plugged the names of all entrants into a random generator and the winner is...
 

Susan Hickman!!!!!!!!!

 

Congrats Susan. I'll be in touch to give you the details about your FABULOUS PRIZE!

And thanks to everyone who participated! This is the first of many "play with your food" contests to come, so watch out for them!