OAC Convention 2013

Twitter is my way of keeping track of a lot of what I feel is "good" or at least "valuable" information on life stuff (VSG, post WLS, parenting, etc.). One of the groups that I follow and retweet quite frequently is the Obesity Action Coalition. If you haven't already heard, they are having a conference in August in Arizona. I have never been to one, and I am thinking about going. They sound great, with lots of good opportunities to learn and collaborate with those who have been where I am and where I want to be - i.e. successful long term. Here is their web site - click it and take a look. Also, you can follow them on Facebook or like I do, on Twitter (OAC on Facebook, Twitter with the official convention hashtag is #YWM2013). Whether or not I go, I think it would be a tremendous opportunity - and I think you should check it out!

My Favorite Vegetables

Here's a confession, I want to hate Wal-Mart, but I just can't. After too many documentaries on them and their bad labor practices, I truly want to dislike them. I also live in the land of Target, wonderful, clean and shiny Target. But, I have to admit, this weekend, I started to like Wal-Mart, just a little bit.

Why, you ask? Because:They carry giant bags of delicious frozen vegetables, specificially the Birds Eye Normandy Blend (72 oz) - with BIG cuts of broccoli, cauliflower, carrots, green and yellow zucchini. It is so yummy, and the best part, it was only $5.98. Seriously. $5.98 for a freaking huge bag of vegetables that I can keep in my freezer, and cook only the portion I need - given the resealable bag. (I am not compensated for any of this stuff I say, so this is all my opinion).

Roasted Vegetables

1 - 2 cups Normandy Blend
Olive Oil
Seasoning (I like Trader Joe's Everyday Blend)

I cover a sheet pan or glass Pyrex baking dish with foil, put the vegetables on, lightly pour on the olive oil and sprinkle with seasoning. Stir. Roast in a 375 degree oven for about 40 minutes, stirring about 20 minutes in. You can roast them longer or shorter depending on your taste.

Theses are great - I just roasted a bunch yesterday, tossed them in the fridge and will use them in for a variety of items such as:

- Egg Bites (shout out to Eggface)
- Sandwich toppers
- Turkey Meatloaf
- Turkey Burger toppers
- Veggie Sandwich

Getting my Heart Going Again

Working out has been difficult for me the past few months - not the typical excuses around this time of year - like cold Minnesota weather, holiday season, etc. Instead, I have been dealing with some eye problems that make me cringe. I am incredibly near-sighted, -11.50 in contacts to be exact, and with near-sightedness comes the increased risk for retinal detachment and vitreal detachments. I have been actively aware of these things since this past summer. I had been traveling for work, and one day noticed I had a big, black string-like thing darting across my eye. Turns out, it was a vitreal detachment - which run the risk of pulling at your retina. Thankfully, I have not had a retinal detachment, but I have been really upset about the whole thing. I have struggled with my eyesight since I was 6. It seems unfair that I have to struggle with it even more, now that I am down to a healthier place. My retinal surgeon keeps telling me that I can workout, lift weights, and nothing will prevent these things from happening, as long as I don't take up boxing. I have avoided those activities, including the exercise for the last few months, hoping my eyes would just mend. After all, since my surgery, I had been getting into a great workout routine, and actually using my gym membership. Last Friday, after my earlier in the week trip to the eye doctor for another vitreal detachment and diagnosis of ocular migraines, I decided that enough was enough. I have to start exercising again. Immediately. Despite my eye fears, despite my wishing things were different, exercise will help me more than the anxiety and emotional eating ever will. I upgraded my gym membership, allowing me to be literally one building away from the gym (downtown Minneapolis). And, drum roll please, I went today at lunch. It was scary and awkward, my legs felt like wobbly noodles afterwards, I was panicking about my eyes, but overall it felt good. Today is the first day of many good ones to come.

Follow up MD Scheduling Frustrations

One of the reasons I chose my bariatric surgery center was because it was ranked as a Center of Excellence - for those who know the Twin Cities - the one in Saint Louis Park. I have been very happy with my surgical results, but lately I have been incredibly disappointed and downright angry at their policy for scheduling appointments. My whole goal along this journey is to remain accountable and healthy - whether it's my vitamin levels or my "head." As part of the surgical follow ups, my clinic recommends you see both a bariatrician, nurse, and dietitian at different time periods. But, for the last two cycles I have been specifically told by the scheduler that "you don't NEED to see both the nurse and the doctor." I literally have to demand to see both. For example, last fall I had to literally fight with the lady at the front desk to give me my one year appointment with the nurse and doctor. She was incredibly rude, and then told me again that I "don't need" to see both. The only available appointments she told me were in March 2013, literally two months past my year date. I took them, and then left feeling incredibly bad about the experience.

Fast forward to yesterday, I got a call from the clinic telling me that my "nurse" appointment had been cancelled because the nurse I scheduled with was out of the office AND since I already had an appointment scheduled with the MD, I don't need to reschedule. I literally hit the roof!! I told the scheduler that I do want a nurse appointment and she once again resisted! Finally, I started to get upset and asked her what their policy actually was, because publicly they proclaim themselves to offer this support to their patients. She told me that they were trying to save their patients on co-pays. Allow me to call this statement what it really is - a bunch of smelly crap! As the conversation ended, I asked to speak with the charge nurse, and I was told to just tell the nurse when I had my next appointment.

And, let me qualify my visits to the MD, I only go when I am scheduled to go for my post-surgery follow ups. I am not calling the clinic, making extra appointments, etc. Instead, I go when I am suppose to. This has been very frustrating, and I will be sharing this with the nurse I see. But, honestly, it is very maddening. They present themselves to be a facility that will be caring and supportive throughout your weight loss surgery journey. Instead, once you reach six months, they encourage you not to come - cancel your appointments - and act like you are unreasonable when you ask for your "bariatric surgery timeline appointment as detailed in your post-surgical plan."

The question actual remains is whether or not the medical staff is acutely aware of the problem. During my last appointment, I shared this with the bariatrician, who appeared to be shocked and dismayed by this treatment. But, like I said, when I left that very appointment, I was again greeted with hostility and negativity from the scheduler. It is frustrating. And, for someone like me who actually wants to succeed and get the medical input necessary to be successful, I think it is a travesty.

Undoing the knots of life

For the last few days I have been struggling with my mental hunger. My brain is telling me I want to eat, my body is feeling no such urge, hence the dilemma. I continue to tell myself the mantras I have learned such as "mindful eating", "junk in, junk out," "you had surgery, you alerted your body, pay attention." Today, I am on my second sugar-free, caffeine-free, skinny mocha from Starbucks with extra ice just to help me. I also have been battling the "food head game" as I like to call it. The inner voice speaking to me about eating too much, too little, not the right things, not the wrong things, etc. Needless to say, the last few days have not been the best in terms of mental calmness when it comes to my eating. I notice that when I go through these phases, I have to be particularly careful when eating - I will forget or not pay attention to what I have consumed or tasted. It freaks me out - but I know this is all part of the battle I have waged for most of my life. The head v. body battle. Prior to my surgery, the head always won with the body greatly suffering. This time, I have to remind myself, the body and mind must win - together. During my second walk of the day (moments ago), I believe I figured out what could be the root of these issues - I share this because I think I am not alone in dealing with these types of issues. My dysfunctional relationship with food relates directly to my emotions. When I am dealing with difficult or uncomfortable situations or emotions, I turn to food. Right now, I am in the midst of an uncomfortable emotional situation, and I am just plain anxious about it. Hence, the food. My hope is this epiphany will allow me to deal with these emotions in a more healthy way - like exercise. If anyone has other suggestions, please send them my way. Overall, I must remember that this is a marathon, not a sprint. I am not on a diet, it is a way of life. A way of life that must include the ability to overcome old habits and behaviors. Easy to say, hard to do, but definitely do-able - I guess this explains the artwork on this blog, "the undoer of knots."

Sugar Free Coconut Macaroons

Over the past weekend, I have tried three recipes with horrible results. Big failures. this has not been very good for my cooking confidence, and namely my bariatric cooking confidence. I needed a victory to put me back in the game. Also, after being at a family birthday part with lots of delicious bars and sweets, it make me long for something I could eat without guilt/dumping/the fear of dumping. I decided to flip through the Better Homes and Garden's Cookbook and see what I could potentially modify... in the cookie section, I came across a recipe for Coconut Macaroons. I decided to go for it - the Frankenstein version (meaning, deconstructed and reconstructed to be bariatric friendly). To my utter delight and shock (to be quiet frank), they are delicious. Really delicious. And, I was so excited I had to stop myself from making three more batches. I settled for one, and make myself enjoy the victory.

Here is the recipe:

2 egg whites
1 tsp vanilla
1 1/3 cup of flaked, unsweetened coconut (Bob's Red Mill is what I used)
2/3 cup Stevia (I used PureVia).

Heat oven to 325 degrees.

Beat egg whites until soft peaks form (I used my handy hand mixer), then add the vanilla. Continue to beat the mixture and slowly add the sweetener. Continue to beat until stiff peaks form. Fold in coconut.

Line a muffin tin (or non-stick muffin pan) with parchment paper liners/or muffin liners. Use a small ice cream scoop to form the mixture into cookies. Bake for 20 minutes - the tops will be browned slightly. Remove from oven, and allow to cool (I left mine out overnight, then put them in a resealable bag).

**From a health prospective, coconut is getting a lot of good buzz lately.**

Using unsweetened and unsulfured coconut in this recipe is hopefully a way of getting those benefits. For those unfamiliar with unsweetened/unsulfured coconut, it is naturally sweet - not super sweet - but still sweet. It is high in fiber and minerals, and like I said a bit ago, getting all the good buzz about the fatty chain acids good for brain and body health. According to the USDA, 2 tbsp of unsweetened shredded coconut has 4.6 g of dietary fiber.

Homemade Chicken Stock - Easier than you think

I am a self taught cook. Truly, I am. As a child, I preferred crafting in the basement to learning the fine arts of home keeping. Once I got to law school, my most gourmet homemade meal was Easy Mac and sliced avocados. This appalled my then boyfriend, granted he was nearly 8 years my senior, and decided to teach me the basics of how to cook. I remember him and I going to HomeGoods, literally having me pick out two pans and some utensils I needed. This was the beginning of my learning plan. Eventually the boyfriend and I broke up, and I turned to the Cooking network to continue my education. Slowly but surely, I gained more confidence. By the time I met my now husband, I was masquerading as a pretty good cook.

Since my WLS, I have been able to utilize some of my creative skills to come up with some dishes that I enjoy eating and that are within the parameters I have set for myself - when it comes to nutrition and calories. Also, I am trying to cook appropriately for my husband and my toddler. One of the items that I have recently "mastered" - meaning, I have done it more than three times successfully, is cooking my own chicken broth. Intimidating at first, but when I realized how easy it truly is, and all the health benefits that come from homemade broth, I believe you will be a believer as well. Check out this great link (to another blog) on the health benefits of homeade chicken broth/stock

Easy Homemade Chicken Broth

1 - whole chicken (I buy the organic ones - with or without the giblets - they do make a richer broth if you include them)

1 bag of carrots - you can use whole carrots, baby carrots, purple, etc. whatever you want

3 onions (I hate eating onions, but I love their flavor - I peel them and drop them in whole)

1 bag of celery (washed and cut up - chunks or bites, it's up to you)

2 cloves of garlic

1 tbsp coconut or canola oil (I use organic coconut)

Salt and pepper to taste

Directions
1. Peel onions and garlic. Chop or mince them to your preference. Like I said, I really don't enjoy onions, except for their flavor, and I leave mine relatively large - so I can pick them out at the end (to discard...)

2. In a large pot (on the stove), add the tablespoon of oil and turn the heat to medium. Add the garlic and onions. Allow them to cook until they just start to brown. You may need to stir them or adjust the heat accordingly.

3. Add your carrots and celery - stir. Allow the vegetables to cook for a few minutes.

4. Add your chicken. (I do not rinse my chicken - I simply take it out of the bag, and place it directly over the vegetables. I have also done this with just chicken thighs. You also may want to chop the chicken up - cutting along the joints or even breaking the bones to release the marrow. As a novice, I would just forgo any of that work - and just put the chicken in the pot. ****Beware, make sure you check the chicken's body for the giblets - they will be in a bag. Make sure you open it up, and add the contents to the pot as well.****

5. Fill the pot with water - the level should be covering the chicken.

6. Place the pot back on the stove and turn the heat to high. Allow the water to boil, then turn the heat back down - allowing the mixture to simmer. Add salt and pepper to your likeness. I add about a tablespoon of sea salt, and two tablespoons of coarse black pepper.

7. Simmer for 2 to 24 hours. The longer you simmer, the richer the flavors will be.

8. Once you have finished simmering, strain the contents of the broth - separating the broth from the chicken/vegetable mixture. Refrigerate the broth - allowing the fat to congeal on the top - discard the fat. I allow mine to refrigerate overnight in a glass container. As for the other contents, you will have a large amount of delicious chicken. It does take some effort to get it all if you have been working with a whole chicken. If you have just thighs, it is much easier. As for the vegetable, I tend to save the carrots - which have the most delicious flavor, and discard the others.

9. I have frozen a lot of the broth for use later, and I use the chicken in a variety of recipes. Overall, it is a great way to get delicious broth, chicken, and vegetables in a very health and economical way. Think about it - you are controlling what is going into the broth, thereby controlling what is going into your body. And, chicken broth is a great way to add wonderful flavor and richness to dishes instead of butter, cream, and other fats.

Kefir - Good Source of Protein and 99% lactose free

Since my surgery last January, I have struggled with the consumption of milk. It tastes good for about two sips, then the stomach ache and horrible reaction begins. Like many WLS patients, I have likely become lactose intolerant or at least sensitive. As I have discussed before, I have tried many different forms of "milk" to see what works best. Actually, I am able to tolerate it when mixed with coffee - which my bariatrician says is quite a consistent trend. I am always on the look out for something new to try - to replace or work in the place of milk. My latest "discovery" has been kefir. To quote from the Lifeway Kefir website (www.lifeway.net): "Kefir is a creamy probiotic dairy beverage similar to but distinct from yogurt...each cup contains seven to ten billion CFU’s of 10 strains of bacteria...cultured for 14 to 16 hours, whereas most yogurts are cultured for just 2 to 3 hours."
For more definitions and questions click here. It is 100 calories for a cup, with 14 grams of protein. Therefore, I am able to use about 1/2 to a full cup as my milk serving - with the added benefit of lots of protein. Another strength of kefir has been the inclusion of probiotics. As a mother of a toddler and citizen of the world this time of year - there are a lot of germs and bad bugs floating around - think stomach flu. I like the inclusion of probiotics in a food source, and not having to purchase them separately as a supplement from my local co-op. Also, I have heard many stories about WLS patients having overgrowth of yeast, bad bacteria in their systems - this may truly help with that. But, do your own research - I am neither doctor or healer, it's just my personal opinion. Finally, kefir is 99% lactose free. I have been able to consume it - even early morning - and do not have the horrible bodily reaction I do to milk and other lactose heavy items. Here are some ways I have been consuming it lately:

Kefir Protein Shakes

Chocolate Cherry
1/2 - 3/4 cup plain (unsweetened/original) Kefir (I use Lifeway organic)
2 tsp cocoa power
2 - 3 tbsp Torani Black Cherry Sugar Free Syrup
4 - 5 ice cubes

Blend and enjoy

White Chocolate Peanut Butter Cup
1/2 - 3/4 cup plain (unsweetened/original) Kefir (I use Lifeway organic)
1 tbsp Peanut Butter (I use no sugar added - just peanuts, peanut butter)
2 - 3 tbsp Torani White Chocolate Sugar Free Syrup
4 - 5 ice cubes

Blend and enjoy

Chocolate Salted Caramel Frappe
1/2 - 3/4 cup plain (unsweetened/original) Kefir (I use Lifeway organic)
2 tsp cocoa power
2 - 3 tbsp Torani Salted Caramel Sugar Free Syrup
4 - 5 ice cubes

Cleaning out the Fridge and Bariatric Cooking - Part 2

Another quick recipe I tried the other night involved the second step of cleaning out some left over items in the fridge/freezer - this time Trader Joe's Kale/Spinach Bites and Eggs.

Crustless Spinach/Kale/Mushroom Quiche (sort of)
1 can mushrooms
4 Spinach/Kale Bites from Trader Joe's
6 eggs
1/2 cup Mozzarella cheese

Combine spinach/kale bites and mushrooms in a microwave safe bowl. Microwave for 30 seconds to get the frozen bites soft. Mix well. In a 12 cup muffin pan, arrange parchment liners. Fill the liners 1/2 way up with a combination of spinach/kale/mushroom. Mix the eggs together, beat them until frothy. Pour eggs over the mixture and sprinkle each cup with cheese. Bake for 30 minutes at 375. After baking remove from paper liners and allow to cool. I keep them in a plastic bag all week in the refrigerator and are great to quickly warm up for breakfasts. Also, can be good cold - think frittata cups.

Belated (promised) Pumpkin Muffins

Cleaning out the refrigerator, cupboards, etc. is something I am not good at. Actually, it ends up more like a big garbage bag full of expired goods. Therefore, I am also trying to be more conscious of my wasteful ways. So, I created my own take on pumpkin spice muffins with some left over holiday items in my pantry.

Pumpkin Muffins
1 cup High Protein Pancake/Waffle Mix
3/4 cup Sugar Free Pumpkin Spice Syrup (I used Archer Farms)
3/4 cup canned Pumpkin puree (I used Trader Joe's Organic)

Mix all together, you may want more pancake/waffle mix to make a more dense muffin. Pour into muffin pans (I used a mini-bundt pan I found at TJ Maxx a few weeks back - makes awesome looking little bundt muffins - 12). Bake at 375 for about 30 minutes. Check on them - given your oven and your pan. I have a really old, uneven oven - therefore, if you have some wonderful new appliance - adjust to fit your needs.

Allow the muffins to cool. I store mine in the refrigerator, then bundle them up for my lunch/breakfasts.

Enjoy

My Spin on Protein Granola

I have seen a lot of recipes for Protein Granola lately. I combined a bunch of ideas, and here is my version:

2/3 cup Oatmeal (I used Quaker Instant Oats)
1 cup of unsalted/plain Almonds
1 scoop of Vanilla Protein Powder (Target Brand)
1 1/2 tsp Cinnamon
1/2 cup of Sugar Free Torani Almond Roca Syrup
3 Tablespoons Natural Peanut Butter (no sugar/refridgerated) 
1/2 tsp sea salt (to taste)

Mix all the ingredients together until blended. It will be thick and clumpy. Drop clumbs onto a baking sheet (I used a round pizza pan covered with Reynold's Foil - you could probably use Parchment as well). Cook at 350 for about 18 minutues (I stirred my mixure about 9 minutes in). It will be quite crispy. Allow to cool on a baking rack or on the cookie sheet. Put in an airtight container or bag.

**I also tried to chop up some sugar free dark chocolate I had left over from Christmas. FYI - I should have waited until the end to sprinkle it. I mixed some in, and it didn't cook properly. I ended up scaping most of it off.

The Magical World of Twitter

Once upon a time, I scoffed at those who were on Twitter. Now, I use it as a way to keep track of articles, sentiments, ideas, etc. for myself. I would encourage anyone to try it - it actually is a nice, and very quick way to get a lot of information in one place. With a life packed full of working, mothering, wifeying (I know, not a word), it is a great place to quickly multi-task articles for my leisurely   mandatory bus ride to and from work. So, to all those I once scoffed at - I owe you a hearty apology. And, come tweet with me @GinnyLunderby

Peanut Brittle Shake

Ever since my surgery, I have not been able to tolerate milk very well. And, I have struggled to find shakes that I truly enjoy. During one of my early support group meetings post-surgery a fellow WLS patient provided a recipe list of shakes. Over the past year, I have tried a number of them. Tonight I tried one that blew my socks off - and it takes a lot to knock my socks off. I can't take any credit for it - thanks, Mary!!

Peanut Brittle Shake

Milk

1 scoop Vanilla Whey

1 tbsp Peanut Butter (I used natural, no sugar)

1 tbsp SF Caramel Syrup (I used Torani SF Caramel)

(I also added a tbsp of Sugar Free Vanilla Pudding)

Mix with two to three ice cubes in a blender. Drink immediately. 

It is delicious. Yummy!