|December 4, 2015||Filled under Product Reviews, WLS Tips||
In all of it’s many forms.
Ask 10 post op WLSers about bread (do you eat it? should you eat it?) and you’ll probably get 10 different answers.
Immediately after surgery and for the first 6 to 9 months eating bread will take up what little space you have in your stomach. You need this space for more important things such as protein and vegetables (fiber, antioxidants, minerals yay!). Bread might go down easy but many of us find that it fills us up quickly. My suggestion is to hold off and eat your protein first.
As time goes on, and there’s a bit more room in your pouch, the issue of bread comes back up again. For some of us the quickly broken down carbohydrates in bread lead to a dumping episode or a fun time with reactive hypoglycemia. Others find that it makes them feel too full or that it feels like it’s just sitting there. The sensation can be uncomfortable and so they avoid bread.
Others avoid bread for their own personal reasons. Perhaps it was a trigger food that lead them to over eating in the past. They avoid it now because they don’t want to go back to former habits that lead to unhealthy eating.
Me? I avoided it for years due to issues of lack of space, dumping and reactive hypoglycemia episodes. I’m now 11 years out and I do enjoy a sandwich as well as pizza on occasion. I’ve tried making a variety of low carb versions but nothing was quite the same. Often I would just stick my sandwich fillings into a salad or scrape the pizza toppings on to a single slice. But now I’ve discovered Flatout Flatbread. I love this stuff!
One version I can find in my local store is the Multigrain with flax. It contains half the calories of 2 slices of whole wheat bread and, even better, each flatbread contains only 7 grams of carbohydrates (15 grams total minus the 8 grams of fiber). This means I can actually make a sandwich, quesadilla or pizza and not die from horrible dumping induced gut death or have a blood sugar crash. They are soft yet nice and sturdy. They also fold easy without breaking or tearing apart like most tortillas do. Taste? They taste great! Far superior to any low carb breads or wraps I’ve tried to make myself and the carb count is quite similar.
I make my lunch for work every day and bring a wrap in once or twice a week. I can’t eat the whole thing at once so I usually have half during lunch and the remainder as a snack when I’m on break. I’ve discovered a really easy method of creating a wrap so that I can get it to work in one piece and easily wrap the remaining sandwich to eat later. I’ll post this tomorrow so stop by in and check it out.
Are you post WLS? Do you eat bread or avoid it? Got a favorite brand to share. Why not leave a comment, share how you deal with the issue of eating bread after weight loss surgery.
|December 2, 2015||Filled under Recipes: Beans and Grains, Recipes: Soups and Stews|
Curry is one of those foods that I could make again and again. You can swap out one ingredient for another such as replacing white potatoes with sweet potatoes. Or replace the chicken with chickpeas. That’s exactly what I did with this recipe. It’s suppose to be served over basmati rice but I usually just eat it as it is.
Sweet Potato Chickpea Curry
- 1 medium onion, diced
- 1 tablespoon of canola oil
- 2 large sweet potatoes, peel and cut into small pieces
- 1 can of coconut milk (approximately 12 to 15 ounces)
- 1 can of chickpeas (15 ounces) drained and rinsed
- 2 tablespoons curry powder
- 1 teaspoon garlic powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 1 can peas (8 ounces) or ¾ cup frozen peas
- Heat the oil in a large sauce pan and add the onions. Cook until they are soft.
- Add the diced sweet potatoes, curry powder, garam marsala, salt and the coconut milk. Simmer over medium heat until the potatoes are soft.
- Add in the chickpeas and peas.
- Cook until they have warmed through.
WLS Tips: this dish is filling so I generally pass on serving it over rice. It had plenty of carbs from the potatoes, peas and chickpeas. If you’d like a protein boost try adding in some shredded chicken.
Freezer Tips: this dish freezes well. The sweet potatoes will be extra soft when you reheat the dish but the taste will remain delicious. Freeze in individual serving sizes and toss in your lunch bag before heading off to work. It will slowly thaw and, when lunch rolls around, you can easily reheat it in a couple of minutes.
|December 1, 2015||Filled under Freezer Tips, Time Saving Tuesday|
Join me for the (mostly) weekly Time Saving Tuesday tip.
As a single mother with three daughters, a house, cats and a job working close to 50 hours a week, the only way I can keep up my wonder woman persona is to find things that save me time. This can be a good thing when it comes to not slipping back into former habits that contributed to hurting my health. Over the years I’ve come up with lots of tricks that work for me and, thanks to Pinterest and the many websites out there, I see lots of others that I’d like to try one day. Each week I thought I would share either a tip that I use or something that I’ve seen on another site. Perhaps some of these will work for you to help save you time and make things a bit easier. If you’ve got a great time saving tip to share why not post it in the comment section below.
This week’s TST tip is to help save you time and money is choose frozen vegetables.
While people often believe that fresh fruits and vegetables are the better option you may be surprised to learn that the nutrition in their frozen counterparts is generally equal to, if not better than, those that are fresh. Those fresh fruits and vegetables that you see in your local market quite often take weeks to go from being picked on the farm to various wholesalers and distributors before arriving at your grocery store. During that time the nutritional content of the produce is slowly declining. From there you purchase them and they then spend a little more time sitting in your refrigerator waiting to be used.
Frozen fruits and vegetables are picked at their peak of ripeness and are frozen within hours. Freezing helps to maintain the nutritional content as well as the flavor. Plus they save me a ton of time because I don’t have to peel and chop them. After a long day of work frozen vegetables help me cut down on the time it takes to put a meal on the table. Bonus time saving points for simply opening a bag of mixed frozen vegetables to add to a crockpot dish before I run out the door in the morning.
Choosing frozen vegetables often saves me money as well. I’m sure I’m not the only one who has purchased vegetables with every intention of using them in a recipe. A week later they are still sitting in the vegetable draw looking a bit sad. A short time later I re-discover them only now they are badly wilted and fit for the compost pile. Every time I toss out a forgotten vegetable I’m throwing my hard earned money out as well. Frozen vegetables often save me from doing that.
How about you? Do you use frozen fruits and vegetables? Got a favorite one that you use often? How about a favorite recipe featuring frozen items? Why not share a link to it or comment on it below.
|November 22, 2015||Filled under Recipe Redux, Recipes: Biscuits, Muffins, Bread||
Hard to believe that we are coming up on the end of November. Time flies and the holiday baking season is getting ready to start. With holiday meals, family get togethers, work parties and other gatherings coming up there’s lots of opportunities to bake goodies for everyone to enjoy. One of my favorite sweet treats at this time of year is gingerbread. I love it made into cakes, muffins, cookies and more. The only problem with all of these things is they tend to be high in sugar and carbs. Since this month’s Recipe ReDux theme is creative quick breads it gave me an opportunity to see if I could take one of my favorite holiday flavors, gingerbread, and turn it into something a bit lower in carbs that I can enjoy.
To make this recipe I started out playing around with another recipe that I’ve used to make low carb pumpkin muffins. I used the low carb bake mix which helps give baked items a texture similar to flour based items. The nice thing about the mix is you can whip up a big batch to keep on hand until you need it. It stores up to 6 months in the refrigerator or freezer. This recipe makes one loaf or spoon the batter into muffin tins to create 12 individual quick bread muffins.
Low Carb Gingerbread Quick Bread
- 3 cups of almond flour or low carb bake mix
- ½ cup Splenda or your favorite sweetener
- 1 tablespoon ground cinnamon
- 1 tablespoon ground ginger
- ½ teaspoon ground cloves
- 1 teaspoon Xanthan gum (optional)
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ½ cup or 6 ounces of Greek yogurt
- ½ cup butter, melted
- 4 large eggs
- 2 tablespoons molasses
- ½ cup almond milk (or milk of your choice)
- Preheat oven to 350 F. Grease a 9 X 9 or a loaf pan with nonstick spray or butter.
- In a bowl whisk together the bake mix/almond flour, Splenda, spices, baking powder, baking soda, xanthan gum (if using) and salt.
- In another bowl beat the yogurt and butter together until smooth. Add in eggs one at a time and mix until combined. Add molasses. If you are using the optional lemon/orange zest or raisins/ginger add it in now.
- Add the half the bake mix/spice mixture to the wet ingredients and mix until just combined. Mix in the almond mix. Add in the remaining dry ingredients and mix until well combined.
- Pour into your prepared pan. Bake for 40 to 45 minutes or until the top is browned and a toothpick inserted into the center comes out clean.
- Cool in pan for 10 minutes then turn out on to a wire rack and allow to cool.
- Slice into 12 slices and serve.
TIPS: the texture of this quick bread is great and it also can be spooned into muffin tins to create muffins.
FREEZER TIPS: Once completely cool wrap in plastic wrap and freeze for up to six months. I have wrapped individual pieces so I can take them out one at a time, toss them into my lunch bag and by the time I am ready to eat it the slice has thawed.
TIME SAVING TIP: I like to save myself some time when I bake. Once I know it’s a recipe that I like I will prep more than one set of dry ingredients at the same time. Measure out all the dry ingredients to create two or more quick breads into separate mixing bowls (bake mix, Splenda, spices, baking powder/soda, xanthan gum and salt). I use one for the recipe that I’m currently making and the other I pour into a freezer bag, seal and place inside of a second freezer bag. I also stick a copy of the recipe in between the two bags so I know exactly what’s in the bag. When I want to bake another quick bread I simply mix the wet ingredients together and continue on with the recipe.
Why not stop by this month’s Recipe ReDux and see some of the great quick breads that other dieitians have created.