Cooking with Kaye
Dining on Man Food
Secrets & Recipes for Losing Weight with WLS
While Enjoying Man-Happy Food

November 5, 2011

Greetings!

A recent assignment lead to me to looking into gender difference when it comes to the foods we eat while dieting. Turns out there is a big difference in how men and women approach dieting. And ladies, it may be that the guys are onto something. While women tend to diet to extremes cutting fat, carbs, processed foods and filling the void left behind with sweet fakes, men go for the gusto and enjoy manly foods --think bar food-- making small healthy tweaks to ingredients and preparation methods while controlling portions. Women tend to feel hunger is necessary for weight loss while men rarely go hungry, even while dieting.  In other words, men continue to eat and enjoy the foods they love, indeed the foods that contributed to their obesity, but they do so in a new and improved way.

One more big difference became apparent: men are not emotionally attached to food nor do they assign food moral values the way women tend to do. A man will over eat too much of the wrong foods at times but he is not likely to belittle or punish himself for "being bad." He will chalk a score for the other team and move on to the next play. For women, a single event of unhealthy eating can turn into a downward spiral of self-loathing and punishment, often in continued poor food choices.

In Today's Cooking with Kaye I share some of the things I learned about the differences between men and women who are dieting. Keep in mind, these are generalizations and I understand that one size does not fit all when it comes to dieting. I know there are many different behaviors to match our personalities when it comes to managing our health and weight with diet. I hope these generalizations, whether familiar or completely foreign to you, provide new insight into weight management. At LivingAfterWLS we talk so often about the WLS experience being a journey full of opportunity to learn, grow, and improve. No matter how different we all, we are all in this together.

Thanks for cooking with me!
Kaye Bailey

PS- - The doors are open in the LivingAfterWLS Neighborhood and we are always looking for a few more good men to join us! Come on over, we look forward to seeing you there! LivingAfterWLS Neighborhood


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Beyond Basic Burgers
Switching up the Ingredients

Men who follow a diet for weight loss say they are most successful when their "diet food" is big on flavor. While women may go day in and day out eating the ubiquitous boneless skinless chicken breast men rely on bold flavors and variety to keep the mundane out of meals. Consider the simple burger, an American classic. Changing the ground protein and topping provides a variety of flavors and nutrients. Vary the cooking method and you have a new meal every night. Here are three figure-friendly burgers that are big on flavor sure too keep your palate pleased. And these are recipes the whole family can enjoy!

Green Chile Bison Burger
Ingredients:
1/4 cup thinly sliced red onion
1 pound ground bison or lean (90% or leaner) ground beef
2 (4-ounce) cans diced green chiles, drained, divided
1/2 cup shredded pepper Jack cheese, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 whole-wheat hamburger buns, toasted
1 cup very thinly sliced iceberg or romaine lettuce

Directions:
Preheat grill to medium-high. Place onion in a small bowl and cover with cold water. Place bison (or beef), 1 can drained chiles, 1/4 cup cheese, salt and pepper in a medium bowl. Gently combine without overmixing. Form into 4 patties, about 3/4 inch thick.

Oil the grill rack and grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 155F (165F for beef), 4 to 5 minutes per side. Top each burger with an equal portion of the remaining green chiles and sprinkle with the remaining 1/4 cup cheese. Cook until the cheese is melted, about 1 minute more.

Drain the onion and pat dry. Assemble the burgers on toasted buns with onion and shredded lettuce.

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Football Season Sausage Burgers
Ingredients:
1 pound extra lean ground beef
1/2 lb bulk sausage, traditional flavor
1/4 cup plain bread crumbs
1/2 cup skim milk or evaoporated milk
1 large onion, halved, thinly sliced
1 large green bell pepper, seeded, thinly sliced
1 tablespoon water
8 whole grain hamburger buns

Directions
In large bowl, combine ground beef, ground sausage, bread crumbs, milk. Mix well. Shape mixture into 8 patties, 1/2 inch thick.

Spray large non-stick skillet with non-stick cooking spray. Heat over medium heat until hot. Add onion, bell pepper and water; cover and cook for 5 minutes, stirring occasionally, or until vegetables are crisp-tender. Remove veggies from skillet and cover to keep warm.

Wipe skillet clean and spray again with cooking spray. Heat over medium heat until hot. Add patties and cook for about 12 minutes or until there is no pink in the center. Serve patties and veggies on Kaiser rolls. Top with barbecue sauce if you want, and serve with a football game.


Western Burgers Sloppy-Joe Style
Ingredients
1 pound ground lean beef sirloin or ground lean turkey
1 cup fresh chopped onion
1/2 cup medium green bell peppers, chopped
1 (10 oz can) pinto beans, unsalted, fat free, canned, rinsed and drained
1 3/4 cup no-salt tomato sauce
2 tsp chili seasoning
1/8 tsp black pepper
2 tablespoons bacon bits
1/2 cup Cheddar cheese, shredded
4 English Muffins, split and toasted

Directions
Brown the meat, onion, and green pepper in a skillet sprayed with butter-flavored cooking spray. Stir in the pinto beans, tomato sauce, chili seasoning, black pepper, bacon bits, and Cheddar cheese. Lower the heat and let simmer for 10 minutes, stirring often. For each serving, top one English muffin half with 1/2 cup of meat mixture. Serves 8.

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Brown EggsHearty Breakfast:
Yogurt & Granola are for Sissy's

Men who report following a diet for weight loss say a hearty breakfast is key for staying on track all day. And by hearty I mean eggs, bacon or sausage, whole grain and some vegetable or fruit complex carbohydrates. Women, on the other hand, tend to eat "proper" diet food for breakfast such as yogurt or granola, a meal replacement shake, fresh fruit or simply plain black coffee or tea. You already know who feels hungry by 10 a.m.

Joel, a weight loss surgery patient from Indiana down 120+ pounds told me, "I need to have breakfast, to put my food on a plate and eat it with a fork and knife. It has to look like a meal. I tried going with shakes for breakfast but it just didn't do it for me. I'm born and bred a farm boy and we eat breakfast early, every day. But now, instead of 12 slices of bacon and 4 pieces of toast I have 2 slices of bacon, scrambled eggs and a few bites of toast." Joel added that he pays attention to his pouch and stops eating at the first sign of fullness. And he saves that strong cup of cowboy coffee for a little bit later in the day giving his food time to digest.

Most of us cite lack of time as the major barrier in preparing a healthy cooked breakfast. Dedicating some time once a week to ingredient preparation can make tossing together a one-pan breakfast a snap. Consider cooking a package of bacon or lean sausage all at once and store in the refrigerator until time to make breakfast. Clean, chop, and store veggies (in the recipe below we use sliced mushrooms) so they are ready to toss in the one-pan breakfast as you need them. Use non-stick pans and cooking spray to make clean-up a snap. Save leftovers and gently reheat for a warm breakfast the next day.  And set the clock 15 minutes earlier if needed: you deserve to start the day with a healthy hearty meal.

The One-Pan Breakfast
Here is a blueprint for a manly one-pan breakfast. Use it as your guideline for tossing together great food in snap to start the day off right.

Ingredients:
6 strips bacon, cooked and crumbled
1 cup mushroom slices
1 cup grape tomatoes, washed, halved
Salt and Pepper to taste
Canola or Olive Oil
8 large eggs

Directions:
Coat the bottom of a large skillet with the canola or olive oil, about 1 teaspoon. Heat over medium high and add the mushrooms and tomatoes. Cook and stir until vegetables are tender and lightly browned. Season with salt and pepper.  Transfer mixture to a plate and keep warm. Add crumbled bacon to skillet and toss and stir until just reheated. Add warm crumbled bacon to mushroom and tomatoes. Add 2 teaspoons canola or olive oil to the pan and then carefully crack in the eggs. Cook them sunny-side up, or until the whites are set but the yolks are still runny.

As the eggs continue to cook distribute the bacon, mushrooms and tomatoes back to the pan arranging around the eggs. Cook eggs to your preferred doneness and serve warm, 2 eggs per serving, with a generous serving of the vegetables and bacon.

Change-ups:
Scramble the eggs if you prefer. When almost done top with bacon and veggies. Add a sprinkle of shredded cheese and melt under broiler. Consider using cooked flaked halibut or salmon in place of the bacon. Peeled, ready-to-eat shrimp is another good lean protein that works well in this dish. No time for veggies? Use good quality salsa in place of the vegetables.


About Us
The health content provided by LivingAfterWLS, LLC is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.
 
LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931
LivingAfterWLS, LLC
In This Issue
Beyond the Basic Burger: 3 Recipes
Hearty Breakfast: 3 Recipes
Men & Women: The Dieting Divide
Connect
15-Minute Breakfast Recipes
Quick Fix: Deli Rotisserie Chicken Meals
Men & Women:
The Dieting Divide 
by Kaye Bailey
Here are few random observations from my research on men vs. women dieters:

~ Men want food that looks like food. A burger, a steak, a taco, all need to look like the food they are. One man told me, "Don't call it a taco salad; there is no taco. Call it a salad with taco stuff on top."

~ Men are not as likely as women to keep a food diary or count calories. While they lose useful data by not doing so, they are also less stressed about every bite of food they eat compared with food loggers.

~ Men are less likely than women to seek out sweet treats or indulgences. However, most men will accept and enjoy a sweet treat when presented with the opportunity to do so.

~ Men tend to plan get together with friends first focusing on the event. The food and drink is secondary to the. On the other hand, women will create events or gatherings focusing first on the food. This is attributed to gender-specific nurturing tendencies of women.

~ Men are motivated to buy foods marketed as energy and endurance builders. Women are motivated to buy foods low in fat, carbs, sugar and promising weight loss.


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Sandwich, Tacos, Pizza!
Try These 15-Minute Breakfast Recipes

These breakfast meals come together quickly if you have the correct ingredients and tools on hand. Shop ahead for a few key ingredients such as eggs, English muffins, shredded cheese and salsa or marinara sauce and you can quickly prepare these tasty dishes any day of the week.

Egg & Salmon Sandwich
Ingredients
1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 large egg whites, 1 large whole egg, beaten together
Pinch of salt
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted

Directions:
Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.


Quick Breakfast Taco
Ingredients:
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
2 eggs, beaten

Directions:
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add eggs and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.


Breakfast Mini Pizzas
Ingredients:
1 large egg, beaten
2 tablespoons prepared marinara sauce
1 whole-wheat English muffin, split and toasted
2 tablespoons shredded Italian cheese blend
2 slices pepperoni (optional)

Directions:
Preheat oven or toaster oven broiler.

Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.
.

 

Quick Fix: Deli Rotisserie Chicken Meals

In the pinch of tough economic times a high protein diet can stretch the grocery budget beyond its limits. Yet for a weight loss surgery patient to successfully lose weight and maintain that weight loss they must consume good quality lean protein at every meal. Rotisserie chickens available ready-to-eat at most supermarkets provide a good source of animal protein that may be used in a variety of ways for high protein meals that do not break the bank.

Who can resist a golden rotisserie chicken warm for the taking after a long day's work? At about $7 per chicken this is one of the best bargains in the supermarket because the work is done for you and the cost of heating your oven is spared. We all know that chicken is a great source of lean protein when the skin is removed. In fact, a University of Minnesota study found that no significant fat is transferred from the skin to the meat when chicken is cooked with the skin in place. Just remove and discard the skin prior to using the meat in a recipe or eating the chicken.

Nutritionally chicken is an excellent source of protein, minerals and nutrients. A single (3-ounce) serving of chicken (dark and light meat) provides 25g protein, 162 calories, 6.3g fat and 1.7g saturated fat. People controlling their weight with gastric bypass, gastric lap-band, and gastric sleeve weight loss surgeries are encouraged to eat at least 60 grams of protein a day.

I like to buy two chickens at a time, remove and discard the skin and then pick the bones clean of meat breaking it into small shreds or pieces. Naturally, I'm going to nibble at the chicken while I'm doing this but I do not feel guilty, just comforted! Here area a few of the things I do with the chicken to make it last in a variety of ways. Adjust your portions to serve the number of people at your table.

Marinara-Mozzarella Bake: In a small casserole layer chicken, low-sodium marinara sauce and top with shredded mozzarella cheese. Bake until sauce is warm and cheese is bubbly. Serve warm with microwave steamed baby carrots.

Chicken Vegetable Soup: Add 2 cups of chicken to 1 quart of low-sodium chicken stock and 1 cup of frozen mixed vegetables. Simmer gently until vegetables are tender. Serve warm topped with a sprinkle of cheese or chopped fresh herbs.

Fiesta Chicken and Eggs: Scramble 2 egg per person. Remove to an oven safe plate and top with 3-ounces shredded chicken, a spoonful of salsa and a sprinkle of sharp shredded cheese. Place under preheated broiler until cheese is melted. Serve with canned black beans (rinsed & drained) and warmed in the microwave, if desired.

Easy-Breezy Chicken Salad: Chill shredded chicken. Chop 1/4 small onion, 1 rib of celery and toss with 1/2 cup shredded chicken, 1 tablespoon light mayonnaise and season with salt and pepper to taste. Eat chicken salad at once or chill until serving. May be served with lettuce greens, if desired.