Post weight-loss surgery restaurant eating...Bariatric Foodie Style!

I get a lot of questions from folks about how to conduct themselves at restaurants. I've done SOME guidance on this but I thought I'd offer up a few quick tips and resources for your convenience.

Here are my top five tips for reducing restaurant stress after weight-loss surgery:

1. If at all possible, research the menu at the restaurant and decide what you'll order BEFORE YOU GO. If the restaurant doesn't have an online nutrition facts page, simply ask them to fax or email you a copy of their menu. Even without the stats on food you can get a good idea for what's offered and what substitutions you might need to ask for.
2. Which brings me to the next one. Don't be afraid to ask for substitutions! Restaurants are part of the hospitality industry. The hospitality industry's purpose is to make sure you get the experience you want (thereby getting your money, which they want). Usually there's a lot of room to work around their menu. For instance, if you are new-new and know you can only eat a small bit of meat, ask if you can order JUST the meat instead of a whole entree. You can also ask that foods not be cooked in oil, be steamed, sauces served on the side and most anything else (within reason) that will make your food more digestible. And here's the kicker: you really don't HAVE to tell them it's because you had weight-loss surgery. You are a customer. It's their job to make you happy!
3. Take the damn water and don't drink it! This is one of the easiest remedies to what is a common problem for post-ops. Waitstaff are trained to keep a beverage in front of you. In many restaurants their very job performance is weighed on this factor. So long as you won't be tempted to sip when you aren't supposed to, just take the water. Don't drink it. So long as you have a full glass of water in front of you, the waitstaff will not bring you more. If temptation is a problem, I've found the following to be effective. Pull the waitstaff aside and say, "Look, I don't want any water. I will tip you tremendously more if you stop trying to offer it to me. If need be, I'll back you up with your manager, k?" Usually that solves the problem.
4. Share and share alike. If you are one of those people who is ok with sharing. I love sharing plates with friends and family. They usually end up eating most of it, I end up getting my portion and all the world's children are happy. For those of us who are further out and allow ourselves the occasional dessert, the "share tactic" works particularly well. A reasonable sized dessert split between 3-4 people gives you just enough to satisfy the sweet tooth without wrecking your plan!
5. It's not about you. We sometimes worry that our small eating capacities will make us stick out during a meal. To be fair, sometimes it does. Especially if you're eating with your mom or Aunt So-and-so who thinks you'll die of starvation. But most of the time if we don't draw too much attention to our eating habits, folks are so into their eating habits that they barely notice us. Either that OR etiquette prevents them from saying anything until you do. And if you don't then it doesn't come up!

Having said all that, I know it's also helpful to know what has worked in restaurants for others. I've put together a number of "BF Survival Guides" to help when you eat at these popular restaurants:

• Olive Garden
• Any sushi place
• Buffet restaurants (cuz in some families it's like that!)
• P.F. Chang's
• BD's Mongolian Grill
• Denny's
• ...and coming soon "The BF Survival Guide to Red Lobster"

I hope these few tips and resources take some of the stress off of eating out. We all have to do it at some point in our post-op career. And believe it or not, eating out after weight-loss surgery can be fun!

Playing with my Squash!

I love squash. I love yellow squash. Zucchini squash. I love acorn squash and butternut squash and spaghetti squash. By far, for me, squash is about the easiest vegetable to get down. It's full of water and lends lots of color and flavor to any dish!

So last night I made myself an Egg Burger for dinner and wanted a side. As you all know I am the owner of the ORIGINAL Wonder Pouch™. Which means I can eat more than most of you ever want to be able to eat. And I figure it this way. I can use this skill for good or I can use it for evil. MOST days I choose the former, using my enhanced capacity to get in veggies that most of us just don't have room for!

Anyhoo...I'm in the kitchen..playing with my veggies and I came up with a spice/herb combo for my squash that was out of this world! (And I do NOT use terms like "out of this world" lightly!)

Nik's Sauteed Squash Medley

Non-stick cooking spray OR a small pat (like 1/2 tbsp) butter
1 medium sized zucchini, sliced into thin rounds
1 medium sized yellow squash, sliced into thin rounds
1/4 tsp. garlic salt (I used McCormick Roasted Garlic salt - NOM!)
1/4 tsp lemon pepper
1/4 tsp Herbs de Provence (it's a blend of French Herbs that is amazing but if you can't find it, Italian seasoning works too)

Directions:

If you are using non-stick, spray your pan generously and let it get hot. Use a non-stick pan as well. The pan in the picture was NOT non-stick and guess what? It stuck! Anyhoo...once the pan is hot, drop the heat down to medium.

Throw the zucchini and squash rounds in the pan and cover with the spices. Cover the pan and allow the veggies to cook, stirring occasionally. About 5-ish minutes. Usually while this is happening I'm doing dishes.

Continue to cook until it's at YOUR personal level of done-ness. Some of you simply like your veggies steamed through. I like to get a crust on mine. I'm weird like that.

Serve alongside any upstanding protein choice! Oddly enough, this tastes like pizza. I kid you not. Maybe it's the Herbs de Provence? Who knows? I take pizza tastes where I can get them and I don't ask questions!

It was so good I had it again today for lunch with some grilled chicken tenderloins:

Play with your food!

Nik's Divas Proudly Present: Spagilli!

While I was in Las Vegas my divas were playing with their food.

Apparently the story goes like this. My dear friend Katey bravely agreed to stay with them while I was away and one evening they decided to make Zar's famous chili (Zar = Zariyah = La Petite Diva), which is very similar to my Turkey/TVP Chili, but with a few extra "special" ingredients.

But they found they were missing a few ingredients, namely canned tomatoes. So they decided to use spaghetti sauce. The outcome was actually quite good. They saved me a bowl!

So you all know me. My brain immediately began working on how to carry this recipe to the next level. I thought on it and proposed to the divas the recipe you see here! It's a Southwest/Italian fusion that works on so many levels.

Nik's Divas Present: Spagilli

Ingredients:

• 1 large onion, diced
• 1 large green pepper, diced
• 1 clove of garlic, minced
• 1 lb. lean ground meat (we used lowfat turkey)
• 2 Italian sausage links (we used spicy but sweet would work too)
• 1 jar of your favorite spaghetti sauce
• 1 can of black beans
• 1 can of white beans (we used canellini)
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp cayenne pepper
• OPTIONAL: 1/4 tsp ground chipotle pepper (THE MYSTERY INGREDIENT FROM FACEBOOK!) and 1 tbsp unsweetened cocoa powder (Just trust and read on, Foodies. Trust and read on!)
• Greek yogurt and either a Mexican or Italian blend cheese (your choice!) for toppers

Directions:

For me it all started with these babies. Much as I love chopping veggies (it's quite cathartic), I was running really late the evening I made this. I keep these in the freezer for those kind of nights when you just need to get dinner on the table! I set a pan over medium heat and sprayed with nonstick and let it get HOT then added these in (along with my garlic) and let them cook about 7-ish minutes.

I then added my ground turkey into the mix and my Italian sausage. Now this is where fusion cooking gets fun. The spices in Italian sausage lent a definite "spaghetti sauce flavor" to the deal, which is why it gor really fun when I added:

BEANS! I chose black beans and cannelini beans for color variation (keeping in mind I was about to dump a bunch of spaghetti sauce in there). But any beans you like should work fine!

Then it was time to spice it up! The divas and I like our food "Oooh, hurt me!" hot. So I added a generous dose of ground chipotle pepper. I get mine from Ye Olde Amish (Amish market) but you can find it in lots of grocery stores, usually where the specialty spices are kept. The amount of heat is directly commensurate to the amount you add and when you add it. Add a little at the end of cooking and you get a very slight kick that isn't too bad. Add a generous dose while you are cooking (cuz heat + spices = more intense flavor) and...ZOO-WEE MAMA! You have some hot stuff on your hands! If you don't like any kick in your food, skip it altogether but I will say chipotle lends not only spicyness but also a very rich, smoky flavor to any dish.

Now don't freak on me about the cocoa. Many chili recipes use it. As do recipes for mole sauce (which has so many damn spices I might need to take out a loan to try to make it!). I decided to add it to this dish anticipating that the spaghetti sauce would give the whole thing a certain "tang" that would lean too heavily on the Italian side. Remember, fusion is about fusing! So the cocoa powder calms the tang down. But your chili will NOT taste like chocolate. I repeat, your chili will not taste like chocolate!

I also added a lot of very uninteresting (in comparison) spices at this point like my chili powder, cumin, coriander and a bit of salt and pepper, along with a pinch of cayenne (cuz we are gluttons for punishment). Notice that all the spices I'm manually adding lend to the Southwest/Mexican part of the fusion. That's because the sausage and spaghetti sauce are bringing the Italian spices. 

Finally I added:

This stuff! I chose garlic and herb because I personally really like garlic. So I cooked the veggies with fresh garlic and paired all that with garlic/herb sauce. I dropped my heat down to low and allowed this all to simmer for about 20 minutes and the result is what you see up above. I personally ate mine with a bit of shredded cheddar cheese and a dollop of Greek yogurt.

Verdict: YUM! It has a really yummy combo of flavors going on. The Italian Sausage actually shines in this dish, even against the contrasting spices. When I make it in the future I think I'll add a packet of Splenda to help offset the tang even more. But we live, we learn. The cocoa not only calmed down the tang, but it also made the "sauce" of the spagilli rich and velvety and deepened that read color just a shade. 

The divas reactions? La Petite Diva "It's not the same as mine and Miss Katey's but I really like it!" La Grande Diva: "It's different. I sorta like it." (Look, she ate a full bowl of it which, in her world, is an endorsement!)

Now you might ask "If it's spagilli, where's the spaghetti?" Good question! I've learned after years of wasting money and food that my children just aren't that passionate about pasta. So I always make pasta sauce without pasta. BUT for your family, I will say that spagilli goes great over a regular (not thin) spaghetti. You can make it whole wheat to add health value. I'd even say this could work with fetuccine (chili-cine?). 

Triple X Revisited

(Side note: How's THAT title for search engine optimization? Hi, pervs!)

It's been a few years since I introduced the Foodie Nation to the Triple X Method of Making Protein Shakes, which results in triple-thick protein shakes.

Since then I've heard a lot of feedback from you guys. For some of you the method works great. For some, not so much. I've done some follow up and have determined that a revision to the method is in order.

So let's go over the steps. Revisions are in red.

Step One: Combine your liquid (milk or water works), protein powder and any additives (pudding mix, sugar-free syrups, etc.) in a blender. This method works best with small blenders, like a Magic Bullet, Ninja or something as basic as this one that I use at my job. The smaller the blender, the better the method works! Blend your ingredients for two minutes. Yes, two minutes. Set the timer (the microwave works well as a timer too) and let it go that long. Think of your shake sort of like cream. If you leave it alone it's just cream. Whip it a little and it becomes whippped cream. Whip it more it becomes butter. Whip it even more (and cool it at the same time) and it becomes ice cream. Same with a protein shake. The longer you let it go in your blender, the more aerated it will become and the foam you hate mixes in and turns the liquidy part of the shake into something quite dreamy. Don't believe me, just watch!

Also, the kind of protein you use will also affect the outcome. Some proteins, like Click and Fit Frappe have natural thickeners, like guar gum, in them and so when you blend them a long time they get REALLY thick. Others, namely very low calorie whey isolates, won't have those thickeners so they don't work as well with this method!

Step Two: When you stop the blender you should see something I call "gurgle pop" (see the video for an illustration). If you get gurgle-pop, you are now ready to add ice. Add enough ice cubes so that at least TWO break the surface of your liquid. Any less and your final product will be too thin to be triple thick. Any more and you are starting to lessen the flavor/sweetness of your shake (for those who have issues with sweet stuff, though, this may be a plus). 

Step Three: Blend an additional minute or until your blender purrs like a kitten. It should turn out about this consistency.

Yummmm. Now I know some of you don't like the thick shakes. If you don't, no worries! Here at Bariatric Foodie we're all about having your food, your way. Which is why I always say...PLAY WITH YOUR FOOD!

What's the difference between Click, Fit Frappe and Chike Protein Iced Coffee?

Back when I was a lil’ baby post-op, there weren’t that many options for coffee flavored protein drinks. Thankfully I was born into a few, but nothing like the explosion we’re seeing now. Today, post-ops have:

• Click
• Big Train’s Fit Frappe
• Chike Protein Iced Coffee
• Nectar Cappuccino
• ProJoe

And probably 17 others I haven’t mentioned but that you all swear by! At the beginning of my WLS journey the best way to get protein coffee you liked and that mixed up well was to just make it yourself. But times, they have a’changed!

I often get asked to compare what I call “The Big 3.” That is: Click, Fit Frappe and Chike.

And I always give what I imagine is a very frustrating answer but it’s the 100% truth. It’s apples and oranges.

I’m being for real, here! The only thing these three products have in common, in my Foodie brain, is that they attempt to deliver you good protein with coffee flavoring. But in playing with my food (and drink) I personally think the similarities end there. So I’m going to break each of them down for you. Where I think they have strengths, where I think they have weaknesses and help you decide if you want to try any or all of them!

Let’s do it.

Click Espresso Protein

Bariatric Foodie Reviews:      Mocha, Vanilla Latte and Mocha Decaf

Where to find it:                   In some Vitamin Shoppes, on Amazon and Netrition

Cost:                                   $17 - 21 per tub (14 two-scoop servings), depending on where you get it. 

Stats:                                  120 calories, 1.5g fat, 12g carbs, >1g fiber, 6g sugars, 15g protein

Type of Protein:                   Casein (a milk-based protein)

I suggest mixing it with:        Milk (of some sort) for cold drinks/Frapps, water if mixing it hot or in a shaker bottle.

This product shines as:          A snack protein drink. Its calories and protein are commensurate to the perfect post-op snack! In Frappes it blends up very smooth and creamy. In hot drinks, when you use the proper amount of powder to water (I suggest 8 oz. water for every scoop) it is not thin but not thick and has a very defined coffee flavor.

What you might consider “pro’s”:

• Great taste (Its flavor is very unique. I can’t describe it other than to say it’s Clicky. And good!)
• Mocha comes in DECAF!

What you might consider “con’s”:

• Out of the three, this one is highest in sugars, although they come from fructose (fruit sugar), which does not cause the same reaction as sucrose.
• Many folks are of the school of thought that whey isolate is the king of all proteins and Click has casein. But the reality is that casein is a perfectly good protein that our bodies can and do use.

Fit Frappe

Bariatric Foodie Reviews:      Espresso, Mocha, Vanilla Latte, Chocolate, Vanilla, Spiced Chai

Where to find it:                   On the Big Train website OR Amazon

Cost:                                  $44.50/tub for either 38 eight-ounce servings or 19 servings of 16 oz.

Stats:                                  Vary based on flavor but can be found here.

Type of protein:                  Casein (a milk-based protein)

I suggest mixing it with:       Milk (of some sort) for a Protein Frappe!

This product shines as:        A Frappe-style drink (hence the name) used as a meal replacement! It blends thick and creamy (not frothy) shake and is FILLING!

What you might consider “pro’s”

• There are two suggested serving sizes and nutritional information for both on the packaging! (For those of us who have not advanced to the “mega-shake”)
• The sheer variety of flavors + two NON-coffee based options for those who can’t or don’t do caffeine.

What you might consider “con’s”:

• For a 16 oz. espresso-flavored shake, for instance,  it has 24g of carbs, 14 of which come from sugar alcohols. Granted the alcohol used is erythritol, which generally doesn’t have that big of an effect on the body (I’m sensitive to “SA’s” and I’ve never reacted negatively to Fit Frappe), but your mileage may vary.
• It’s one of the more pricey options on the market at about $40/tub BUT if you drink the 8 oz. servings you get 38 servings per tub which works out to be $1.05/serving so that might put things in perspective a bit!

Chike Protein Iced Coffee

Click here for the Bariatric Foodie Review!

Where to find it:                    On their website or on Amazon 

Cost:                                    About $33.50 (not sure the # of servings per tub)

Stats:                                   130 calories, 2.5g fat, 9g carbs, 0g fiber, 2g sugar, 20g protein

Type of protein:                    Whey protein isolate/whey protein concentrate

I suggest mixing it with:         Water, the coffee flavor holds up fine on its own! Note that this is JUST coffee flavored. It has a slight vanilla twinge but not enough to be called a vanilla latte or anything like that.

This product shines as:          A snack as well. It mixes up fairly thin with water, no froth (yay!) and goes down easy. For more mature pouches this may simply be a beverage with protein. For newer pouches it could be a meal. Go with what YOU feel!

What you might consider “pro’s”

• Chike is the ONLY coffee-flavored protein powder I’ve ever tried that blends perfectly in a blender bottle with absolutely NO lumps!
• This is the only of the three I’ve listed here (not of all coffee protein!) that contains whey isolate so if that’s important to you, that could be a plus!

What you might consider “con’s”

• I had to dig deep to find a potential con (to be fair) but here it is. It’s sweetened with sucralose (one of the ingredients used in Splenda) so if you are not a sucralose user (or if it bothers you) this might be a concern.
• I tried…I got nothing else!