Windi's Jambalaya

But first a bit of business.

Thanks to everyone who entered the BF Scavenger Hunt! Yes, I know  it was a pain for me to make you all look up stuff (altho most of it was Google-able) but I HOPE you found some good resources in your search.

Anyhoo...the winners are:

• Heather H.
• Samantha M.
• Gwen K.

Congrats, girls! They've all claimed their samples and will be reviewing them in the next week or so. Like I said, I hope you've been checking out Fit Frappe in anticipation of our recipe contest coming up. Quite a few Foodies are going to win themselves some Free Fit Frappe! (I heart alliteration)

So...back to business. Windi's jambalaya. 

Windi is a faithful BF reader and she decided to play with her food and make this dish which she absolutely loved. Try it out and let her know what YOU think!

Windi's Jambalaya

1 tablespoon olive oil 
1-2 pounds smoked sausage ( Windi used 2-3 because her hubby to be likes extra meat) 
1 large onion, chopped 
2 chopped green bell peppers 
2 chopped celery stalks 
Cajun seasoning to taste  
1 c. uncooked quinoa  (Windi's recipe called for 2 - she thinks - Nik recommends one)
1 (14.5 ounce) can diced tomatoes with green chilis with juice 
1 tablespoon minced garlic 
2 cups chicken or beef broth I used beef 
3 bay leaves 
1 pound peeled and deveined medium shrimp (30-40 per pound - Windi used a bag of frozen precooked shrimp) 
2 cans small red beans (Windi threw in the liquid that the beans were canned in -- NIK NOTE: I would drain and rinse as MOST of the sodium is in that canning liquid!) 
3 diced fresh tomatoes (another one of my added bonuses)

Saute onion, celery, green pepper, and smoked sausage in olive oil. 

After they were all sauted nicely I threw everything else in the pot and let it simmer for about an hour throwing the shrimp in at the end because it was already cooked. 

It was awesome and absolutely made awesome leftovers. I used a little extra Cajun seasoning because we like slightly spicy. 

Here's how it went over on Windi's table:

"The hubby doesnt care for quinoa because of the texture so next time I make it I will make it without the quinoa and cook rice on the side for him and quinoa for me. I thought about adding some browned ground beef or now that I think of it some TVP! "

Thanks, Windi, for your recipe! Keep playing with your food!

Foodie-sentials: What Vitamins Should VSG patients take?

Last month we talked about the vitamins lap band patients need to take daily, and now we’re going to talk about the vitamins vertical sleeve gastrectomy (VSG) patients need.

The requirements for VSG and lap band patients are fairly similar. That’s because both are restrictive procedures, which means that they limit the amount of food you can eat, and don’t contain a malabsorptive element, which means that since your surgeon left your intestine alone, you can absorb nutrients from the food you eat. It’s just that you can’t eat enough food to get all the nutrients, or calories, that you need, at least at first. That’s what elicits weight loss.

Your vitamin needs may vary depending on your body’s needs at the present time, but here’s what the American Society for Metabolic and Bariatric Surgery says you should start with:

• One adult multivitamin, containing 100% of the recommended daily allowance (RDA) of at least 2/3 of all nutrients, including 18 mg iron and minerals like zinc and selenium
• 1500 mg calcium citrate (not calcium carbonate or tricalcium phosphate), divided into three doses of about 500 mg each, taken at least two hours apart
• B-50 complex is optional
• Other vitamin and mineral supplements may be needed, based on the results of your blood tests

Now, you may have noticed that there a lot of different multivitamins out there, some labeled as being designed specifically for bariatric surgery patients. The ASMBS guidelines say that you can use one of these specialty bariatric vitamins if you want, but it’s not necessary. In fact, some vitamins marketed to bariatric surgery patients really don’t have all the vitamins and minerals that the ASMBS says we need. For instance, the Wellesse bariatric liquid multivitamin contains no copper, zinc, selenium, magnesium, manganese, iodine, or potassium. The Twin Lab Bariatric Support chewable multivitamin contains no selenium, manganese, chromium. or molybdenum.

"In fact, some vitamins marketed to bariatric surgery patients really don’t have all the vitamins and minerals that the ASMBS says we need..."

Read the label on any multivitamin you are considering using to see if it has 100% of the RDA of most things in it and look for minerals like zinc and selenium. I hate to break it to you, but most children’s vitamins shaped like cartoon characters and vitamins that taste like gummy bears are not going to make the cut. 

If your multivitamin doesn’t have at least 18 mg of iron, take an additional iron supplement so you get a total of 18 mg a day. Yes, that includes men and women, and yes, even postmenopausal women need some iron. Without enough iron, we can’t transport oxygen in our blood to all our internal organs. Iron deficiency, also known as anemia, can cause fatigue, dizziness, headaches, and restless leg syndrome. It’s bad business and you want to avoid it! Remember to take your iron at least two hours away from your calcium supplement, since calcium blocks the absorption of iron.

Adult multivitamins are available in liquids, chewable tablets, and pills meant to be swallowed. Many patients start out with liquids or chewable tablets and then switch to pills that they swallow after a month or two. The ASMBS says it’s OK to make the switch whenever you can tolerate swallowing pills. And if you prefer chewables, it’s not necessary to switch at all.

Make sure the calcium you choose contains calcium citrate, not calcium carbonate (which is derived from certain types of stones or from shells like oyster shells), or tricalcium phosphate,  (also derived from certain types of stones or from the bones of animals like cows and pigs). The ASMBS recommends calcium citrate because it’s absorbed better. It also does not increase your risk of kidney stones the way calcium carbonate does.

Talk to your bariatric surgeon or registered dietician if you have questions about the best vitamins for you. You’re also welcome to contact me at bariatricfoodie@yahoo.com. I can’t give you medical advice but I’m happy to answer questions if I can.

Next month I’ll tell you about the recommended vitamin regiment for Roux-en-Y gastric bypass patients. Until then, my Foodie Friends, take your vitamins!

About Kelly

Here's a Kelly Fun Fact: She authored the BF Basics: Veggie Tales Series! Check it out and learn what it takes to be a post-op vegetarian!

Got a question for Kelly? Send it to bariatricfoodie@yahoo.com with the subject line "vitamins."

Foodie Fitness Corner: Hillery's Guide to Spin Class!

(Also check out: Stay Safe During Summer Workouts!) 

Spinning Out of Control!

Workout clothes? Check! Adventurous attitude? Check! Body Media Fit to measure how much this is all burning? Check! 

Over on Obesity Help, there are tons of people that always post about how great spin class is (not to mention the great calorie burn).  I’ll be honest….I didn’t believe them. 

You see I’d peeked into the spin class at my gym a few times and to say it looked intense is an understatement.  I’m not an exercise wimp in the least …I just didn’t get what was so great about it.  So I went into this exercise review thinking it was the perfect opportunity  to change up my workout routine and try a class that I wasn’t sure I’d like.

I mean what’s the worst that could happen?  I’d hate it, I’d write this article telling you all how much I hated it, and that would be that. 

So to prepare to meet this challenge…I did a bit of research.  Apparently, a spin class is supposed to mimic actually riding a bike course…going up and down hills, speeding up/slowing down on straight level surfaces and the like.  The music is supposed to help with cadence and to set the speed of peddling and is used as a motivator. Ok, all that sounded ok, but the only real way to judge spin is to try spin. So that’s what I did. And for good measure (and since she lives close by) I made Nik go with me!

Like I said, I was skeptical about this whole thing but I wanted to go into this class with an open mind and I’m so glad I did because I FREAKING LOVE SPINNING! But wait I’m getting ahead of myself.

When you go to spin for the first time you might want to plan to arrive early. This gives you a chance to get your bike situated and make adjustments to both your seat and your handle bars. 

Sit on the bike with your feet in the pedals. Set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows…if not adjust your seat forward or backward as needed.  Once you’re all set up the instructor will start the class with a warm-up. 

After the warm up the workout gets more intense as they go into some of the moves that mimic a real bike ride, like:

• Sprints which are a maneuver that uses light resistance to mimic fast sprints on a bike on a level flat surface. 
• Jumps which are basically a maneuver of getting in and out of the “saddle” (seat) in a smooth, controlled movement (alternating between sitting and standing in timed intervals of a few seconds.  (Foodie Nation Warning:  This is the maneuver that results in the crotch soreness that a lot of people experience after their first spinning class.  DO NOT….I REPEAT DO NOT slam your body into the seat when doing jumps.  I am not responsible for battered and bruised va jay jays and man parts!)
• Climbing which can be done seated or standing and mimics riding up a hill (the steeper the hill the higher you turn up the resistance). 
• Running which is an upright, standing position that uses light to moderate resistance to mimic running on a bike (you know when you watch Tour de France and you see Lance Armstrong standing up on his bike peddling, that’s a run). 

As I’ve said before, I loved the workout. Nik, once we picked her up off the floor SAID she liked it too and we’ve both added spin classes to our weekly workout routines. That’s why I feel totally confident in recommending this workout to the Foodie Nation for a lot of reasons. First, you can work at your own pace and not feel pressured to “keep up”.  Just peddle…that’s it.  You don’t have to increase the resistance if you don’t want to, you can decrease the resistance whenever you want, and most importantly no one will know but you! 

It’s also a low impact class.  I know a lot of folks suffer from knee injuries (myself included) and spinning is a great class to take if you are in that situation.  There’s no jumping around, no jarring positions.  All you have to do is sit down, peddle, and get a great workout.  I’m also learning…that spinning is an excellent workout for strengthening the core and lower back. 

Now there are a few things that you might want to invest in to make your spin experience more effective and comfortable. Most of these things are optional but I highly recommend them (click the links to check them out for yourself): 

1. PADDED BIKE SEAT COVER.  I got mine at Target for $15.  It slips right over the seat at the gym and adds a much needed layer of cushion to the seat. I’ve been told that the more you take spinning you develop “buns of steel” and the seats don’t bother you anymore.  I don’t know if that’s true or not, but I have noticed that I’m not sore on my butt after a class anymore. I’ve got a good deal of cushion left on my bottom so YMMV. If you complain of your bottom hurting some sitting down…this might be $15 well spent.
2. CLIP IN BIKE SHOES.  The jury is out on these. I’ve seen a lot of folks use them and a lot that don’t.  Most that use it prefer them because they have extra padding on the part of the foot where the pedals are and it provides a more secure footing. I’ve looked on line at the prices and OUCH.  These are not cheap.  I wouldn’t suggest investing in these unless you are SURE that you love spinning and will be taking multiple classes a week. 
3. WATER BOTTLES and TOWEL (both are MUST-HAVES). You’re going to sweat during a spin class…A LOT.  At the end of my first spin class, there was sweat all over the bike AND the floor around my bike (gross). I drank a 32oz bottle of water AND a 24oz bottle of water over the course of an hour class and sucked down a 16 oz bottle on my way home.  Bring TWO water bottles with you (there is a reason there are two holders!) and a nice absorbent hand towel.  Trust me on this one.  

So what do you want to look for to make sure you are in a good spin class?  I’d start by looking at which classes are packed at your gym.  If people are clamoring to take a particular instructor even at the butt crack of dawn….that’s a good indication that the instructor/class is good.  Some other indicators of a good class include great music (different instructors use different styles so pick a class that has your favorite kind of music!), an enthusiastic instructor, and participants that keep coming back for more.

And there you have it….spinning gets the Foodie Nation stamp of approval.  

About Hillery

Hillery would like you to know that she DID take pics of Nik during this workout, looking all the hot mess that spin can make a person look but in a fit of vanity, Nik vetoed said pics and locked them in the Foodie vault.

But she's willing to risk death by laser beam to get them for you for the right price.

Have a fitness question for Hillery? Email bariatricfoodie@yahoo.com with the subject line "fitness." REMEMBER: Hillery is NOT a personal trainer and can't give professional advice but experiences? She's got those by the dozen and is more than willing to share!

Name This Dish (really...I need you to name it!)

Then, of course, you should make it. Cuz it's yummy!

So...I should say there are only a scant few situations in life where your girl Nik feels totally zen. During a REALLY intense workout (those who are exercise buffs know that when you are in the zone that is as close to the divine as you can get) and when I am experimenting in the kitchen.

And it's not even about eating per se. I love every element of food. I love the colors. I love how it smells. The feel of it in my hands. Watching how things react to heat, cold, mixing. I. Just. Love. food.

This is probably a good thing since I keep trying to throw recipes at you all, right?

Anyway, you may remember a week ago I posted my beautiful farmer's market haul for the week. If you don't, here it is again:

Well I got some Swiss chard, which I'd never eaten before so I asked for suggestions and got a lot of them. But see the thing with me is that I like to...how shall you say...play with my food. And the result was beautiful. Absolutely gorgeous. One of these days I'm gonna get a better camera to convey JUST how wonderful some of this food is...but I digress. I have a problem.

I dunno what to call this dish. So let me just tell you what's in it and how to make it.

Nik's As Yet Unnamed But Totally Yummy Stuff

Ingredients

1 large onion, halved and sliced into strips
1 pkg smoked sausage or andouille, sliced into half circles
1/2 tbsp extra virgin olive oil
1 large clove of garlic, minced
1 large bunch Swiss chard, large stems removed and torn into pieces
2 whole tomatoes, diced large (not canned, use fresh!)
1 tsp Herbs de Provence (I've been on a kick lately)
1/8 tsp cayenne pepper (omit if you don't like a kick)
2 tsp lemon juice
Salt and pepper to taste
10 oz. cannelini beans, drained and rinsed
2 tbsp tomato paste

Directions:

In a pan sprayed with non-stick, begin to sweat your onions (cook until soft) over medium heat. After about 3 minutes, add your sausage and stir.

Once the sausage begins to brown and onions are soft, add olive oil, garlic and Swiss chard, stirring as you go along. let that all cook until the chard softens.

Add in the tomatoes, lemon juice and spices and let that all go about 5 minutes or so, until chard has turned a deeper shade of green (at this point it has greatly reduced and resembles cooked spinach).

Add the cannelini beans and stir. Reduce heat and simmer about 10 minutes.

Finally, stir the tomato paste into the mixture and stir until fully incorporated. What you should end up with is a yummy pan of love that looks something like this:

My goodness this was GOOD! You ever cook something and you have a hunch it'll be good but you don't know for sure? This. Was. GOOD!

Help me name it! Leave suggestions in the comments please!

Lunchables WLS-Style

Just a quick one today for you, Foodies!

I used to love me a Lunchable. But as I always say, I'm living better these days!

So I started putting these together instead. Isn't it cute? Best thing about it is you can make it up the way YOU want it.

All you need is:

• A few thick-cut slices of your favorite lunch meat (I used Chipotle chicken breast and Jerk Turkey breast...cuz I like it spicy!)
• A large, thick slice of your favorite cheese (I used Kraft 2% American singles)
• Some cucumber slices (if you are allowed and skin if you need to)
• A 1-inch round biscuit cutter

To make them you just:

• Slice your cucumbers to your desired thickness
• Lay out your meat and "punch out" meat rounds (I like to see how many I can get out of one slice by changing the positions around each time I do it...but I'm weird like that)
• Lay out your cheese and do the same

I kept it simple here but I've done dipping sauces to go with it (Greek yogurt ranch dip or a low-fat salad dressing). 

This gives me the crunch, the deli goodness and the fun of a Lunchable with more protein, less fat, less carbs and the meat I like to eat (and can positively identify!). And it takes maybe five minutes to prepare.

I figured it was time to show a lil' leg around here...

Enjoy!