Cooking with Kaye
Dining on Man Food:
Secrets & Recipes for Losing Weight with WLS
While Enjoying Man-Happy Food
January 28, 2014
In This Issue
Men vs. Women
Breakfast sandwich, taco, pizza
Beyond Basic Burgers
A winning game plan
Hearty Breakfast
LivingAfterWLS
 
 
January Theme: 
A new year traveling the WLS road Together!  
 
 
"Take the basic tenets of weight loss surgery, curate knowledge that supports your chosen dietary path, collaborate with others sharing your dietary circumstances, apply personal experience, and build a dietary health-management way-of-life that enables you to thrive. This is the responsibility of every person who desires to live a healthy balanced well-managed life with WLS."
~Kaye Bailey



 
Healthy Deviled Eggs

Substituting yogurt for mayonnaise in classic deviled eggs brings this common buffet food to new heights. If you really want to get health-crazy, cook 18 eggs and replace six of the twelve yolks with six egg whites.

Ingredients:
12 large eggs
1/2 cup plain fat-free yogurt
1 tablespoon Dijon mustard
Dash of hot pepper sauce (Tabasco)
Pinch of salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
Chopped parsley for garnish

Directions:
Place eggs in a large saucepan and cover with water to 1" above the eggs. Bring water just to a boil. Remove from heat; cover and let stand 15 minutes. Drain and rinse with cold running water. Peel eggs and slice in half lengthwise. Remove the yolks and place in a medium bowl. Discard 3 of the yolks. Set egg whites on a serving plate.

Mash yolks with a fork. Stir in yogurt, mustard, hot pepper sauce and salt. Place 1 tablespoon yolk mixture in each egg white. Sprinkle with paprika, pepper and parsley. Chill for 1 hour.

One-half of an egg is a serving: 38 calories, 1.8 grams fat, 3 grams protein and 1 gram carbohydrate. With that nutritional score I think a second serving is just fine.


Cooking with Kaye
Party Recipes

Cooking with Kaye: Methods to Meals

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Try these delicious recipes from Cooking with Kaye: Protein First Meals and enjoy your party menu guilt free! Page numbers refer to the hard-back edition; page numbers will vary in electronic editions.

Turkey Chili - Page 75

Honey Roasted Peanut Crusted Chicken Tenders - Page 86

Gentleman Joes on English Muffins - Page 157

BLT Salad with Toasted Pecans - Page 45

Zesty Hamburger Soup - Page 71

Chipotle Steak Fajitas - Page 130

 

Learn More:
Cooking with Kaye  

 

 

  



Men & Women:
The Dieting Divide

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.

 

 

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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.

Kaye Bailey

This is a special treat I'm serving at our Superbowl party this year - It's always a crowd pleasing favorite.

Buffalo Chicken Quesadillas 
Ingredients
4 cups cooked chicken, shredded (1 supermarket rotisserie chicken works great!) 
3/4 cup buffalo wing sauce 
2 cups shredded Monterey Jack Cheese 
12 low-carb flour tortillas 
Blue Cheese dressing and celery sticks for serving

Directions
In a large bowl, combine the chicken and buffalo sauce until evenly coated. Add the cheese and toss to combine. Evenly divide chicken-cheese mixture on 6 tortillas spreading to the edge. Top with remaining 6 tortillas. May be assembled ahead, wrapped with cling wrap and refrigerated until ready to grill and serve. To grill, heat a large skillet over medium heat and coat with nonstick cooking spray. Cook the quesadillas until cheese melts and tortilla is toasted golden on both sides (turn only once). Cut into sixths and serve with blue cheese dressing and celery sticks on the side. Note: You may also grill the quesadillas in advance and keep in a warm 200^F oven until serving. Makes 36 appetizers.

   


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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 over mixing. 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.


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 evaporated 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.


 

Customer Favorite!

Cooking with Kaye: Methods to Meals 

Cooking with Kaye: Methods to MealsPublished November 20, 2012, this collection of 134 Protein First recipes has been many years in the making and I am thrilled with the result. Order your copy today at the guaranteed lowest introductory price and it will ship promptly so we can prepare healthy delicious meals together. I know this will become a family favorite resource for great meals everyone can enjoy.  
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A Winning Game Plan
Chose indulgences carefully

Protein First is our WLS Rule #1 and our best friend during the holiday season. When we keep our protein intake above 80grams a day, spread throughout the day, we fuel our metabolism into high burn; we have increased energy and fewer cravings. Gastric bypass patients avoid dumping.

Protein First: Why it works and how to get enough
Get your protein from real food as much as possible in order to experience the process of eating and digestion. Protein shakes and protein bars are fine in a pinch, but they should be no more than 1/3 of your daily protein intake.

For a quick protein fix try tuna with hard cooked eggs; chopped lean chicken or meat tossed with a small amount of salad greens and dressed in low-fat yogurt or cottage cheese, chilled ready-to-eat shrimp, vegetables with humus dip, or a measured portion of dry roasted nuts.

Be mindful of your liquid restrictions. While it is often necessary to sip during meals where conversation is enjoyed pay attention to avoid turning sips into gulps. Gulps with food will wash the food through your pouch before any of the nutrients are absorbed. You will be able to eat more and will not reach that comfortable satisfied feeling that comes with a properly fed pouch. Learn more: Liquid Restrictions

Enjoy your favorite classic appetizer, starchy side dish or dessert only after eating three to four bites of lean clean protein. In so doing we decrease the amount of treat we are able to consume thus maximizing our pouch space. The few bites we are able to comfortably eat are that much more delicious. We avoid glycemic overload and in the long run the dreaded holiday weight gain. This is a powerful way to work the bariatric pouch so that it works for us.

Have dessert within 15 minutes of your meal. Waiting any longer results in a larger serving and the satiation factor of your healthy high-protein meal is lost. Do you remember back in our morbidly obese days when we enjoyed our hearty meal, took a nap and enjoyed a second hearty meal starring dessert(s)? That's a tradition we don't need to bring back because we all know what comes with it.

Chose your indulgences carefully and proceed to enjoy them wisely. Give yourself a pat on the back when you do well. Be rational about events when you stray from your eating plan. Forgive yourself, learn from the event, and consider your next meal an Opportunity for Improvement.

 

peppers

Now Available Everywhere in eBooks! 

  

LivingAfterWLS is pleased to announce that our publications by Kaye Bailey are available in eBook format for your portable reading and reference pleasure. Check them out in the LivingAfterWLS General Store. Or with one of our eReader Partners: Amazon Kindle; Barnes & Noble Nook; Kobo ; iTunes Store, Google Play and Primedia eLaunch Bookstore. eBooks are an excellent option for our readers outside of the United States!

*Prices may vary by store,  please select the best buying option for your needs.
   
Hearty 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-Skillet 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..

 

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Kaye Bailey
LivingAfterWLS, LLC

The health content in the LivingAfterWLS website 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.

 

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Kaye Bailey, Founder
Evanston, Wyoming 82931