Reduced Carb High Protein Lasagna Bake

     I haven't made a post in a while to the blog and I was long overdue.  I was looking for a new dinner idea and came up with this recipe with some inspiration from some post I came across on Pinterest.  

Low Carb High Protein Lasagna Bake

Servings: 8

Total cooking time: Aprox. 40 minutes

Ingredients:

Meat Mixture

• 1/2 Cup (4 Oz) Chopped Yellow Onion
• 1 Tablespoon Minced Garlic
• 1 Pound 96% Lean Ground Beef
• 2 Cups Pasta Sauce
• 1/2 Teaspoon Salt
• 1/2 Teaspoon Black Pepper

Cheese Mixture

• 15 Oz Container Ricotta Cheese
• 16 Oz Shredded Mozzarella Cheese (Divided In Half)
• 1/2 Cup Egg Substitute (Equivalent Of 2 Eggs)
• 1 Teaspoon Italian Seasoning
• 1 Teaspoon Garlic Powder
• 1/2 Teaspoon Black Pepper
• 4 Tablespoons Grated Parmesan

Special Ingredient Note:

     When it comes to shredded cheeses I prefer to buy a block of cheese and grate/shred it myself.  Yes those pre-cut bags may be time savers but they also come with extra preservatives to make them last longer and part of this new life for me is about putting better things in my body.  Also if you compare the price per volume you'll be pleasantly surprised to learn its actually cheaper to buy the cheese as a block.

Directions:

1. Preheat oven to 350°F. 
2. Heat a skillet over medium-high heat. Add the onion & minced garlic and sauté. 
   
3. Add ground beef and cook until meat is no longer pink. 
4. Add the rest of the ingredients of the meat mixture and let it cook on a gentle heat. 
   
5. Spread meat mixture evenly in a 9"x13" baker.
   
6. In another bowl mix together all cheese mixture ingredients (remember to keep half the mozzarella and the parmesan aside). 
   
7. Evenly spread the cheese mixture over the meat mixture.
   
8. Top with remaining mozzarella and parmesan cheese.
   
9. Bake for 30-40 minutes, until the top starts to become golden and bubbly.
   
10.  Let cool for 10 minutes before slicing (the lasagna will hold together better).

Nutritional Information:

Calories: 403

Fat: 25 grams

Carbs: 11 grams

Protein: 38 grams

Created using MyFitnessPal App

Products I Like: Atkins Lift Protein Drink

     The other day at work I walked past the protein and diet snacks and spotted something new. Atkins has a new line of protein drinks that come in Orange, Lemon, and Berry. I picked up a case of four of the lemon to check out. 

     I was worried that it would remind me too much of Isopure which is a protein beverage that I actually liked the taste of pre-surgery but ended up not being able to stand the taste of post-surgery. I brought one with me to lunch today and I was pleasantly surprised. The first few sips gave you that taste that reminds you that it is definitely a protein drink and not a regular beverage. But I was rather surprised with it. 

     Each bottle is only 100 calories, 1 G Carbs, & 20 G Protein. This is good because my goal and dietary needs is to keep my daily protein intake between 80 & 120 grams per day. I think I will definitely be adding this to my Arsenal!  

Four Ingredient Protein Brownies

I came across this recipe on one of my Pinterest searches for recipes that were high in protein and low in carbs.

Four Ingredient Protein Brownies

Servings: 18 Individual Brownies

Total cooking time: Aprox. 20-25  minutes

Ingredients:

• 3 Medium Bananas
• 3 Tbsp Cocoa Powder
• ½ Cup Peanut Butter
• 2 Scoops Protein Powder (For this recipe I used Body Fortress: Chocolate Peanut Butter protein powder as it was what I had readily available)

Directions:

1. Preheat the oven the 350 degrees, grease a pan and set aside In this instance I used a perfect brownie pan for serving purposes.
   
2. In a small microwave-safe bowl or stovetop, melt the Peanut Butter.  In my microwave it took approximately 2 minutes.
   
3. In a food processor, combine the bananas, cocoa powder, protein powder and peanut butter until smooth.
   
4. Pour the mixture into the greased pan and bake for around 25 minutes or until cooked through. 
   
   
   
   
5. Allow to cool before removing divider for perfect portions.
   
   
   
   Nutritional Information:
   Calories: 70
   Fat: 4 grams
   Carbs: 7 grams
   Protein: 4

   

   created using myfitnesspal.com

   
   

New Year, New Goals, New Tools!

Happy New Year Everyone!!

2015 was an amazing year and I am very proud of the progress I have made. I lost roughly 190 pounds since my surgery in December of 2014.  I saw myself become a more active person who actually loved getting dressed and clothes shopping.  I went from wearing a 4XL shirt to a L shirt and went from wearing a 46" waist pants to a 34" waist. I also started this blog, as a resource for myself as well as others.

Me at my heaviest in December 2014 right before surgery
VS.
Me at my one year post surgery checkup with my amazing surgeon, Dr Enoch

Now 2016 is here and it's time for some new and updated goals as well as a renewed focus on creating and maintaining the healthier and happier me!  I also got a new tool to use this year on my journey!

My 2016 Goals:

• Loose 20 pounds:  I have roughly 20 pounds (actually 17 but I like round numbers) left to loose.  I will be reusing Excess Body Weight % Lost Calculator the I shared in a previous post. this was an amazing tool that I learned from a fellow bariatric patient and bloger at her website Bariatric Foodie.  I hope one day to get my blog to look as amazing as hers but the important thing is that I have fun along the way.
• Continue BariatricChris:  As we got into fall and the holiday seasons in 2015 I broke away from working on the blog.  Its time to get back on track with that.  This means more post, more recipes, and a few more ideas I have been working on!

New Tool For 2016:

• Skulpt Aim: Towards the end of 2015 my weight was starting to plateau but there were still changes going on because I was still moving into smaller clothes.  I was lucky enough to receive a Skulpt Aim for Christmas.  This awesome little tool uses sensors to accurately track the fat% as well as the muscle quality.  I look forward to using this tool to keep closer track on whats actually happening in my body as I continue to change.  You can learn more about the Skulpt Aim here.

Plateaus and Motivation

This one is taken directly from my Facebook status this morning.

     You know sometimes it funny how you'll get exactly what you need.

     I haven't posted a weight loss update for a few weeks now because I have plateaued and have been staying right between the same three pounds.  I wasn't upset with myself.  Im very proud of my progress and work.  Im 90% to my goal weight.  I have roughly 20 pounds more that I would like to loose.  I remember being told that the final pounds would be the hardest to loose.  I wasn't feeling depressed over it.  It was more just like a "UGH REALLY?!?!?!?" feeling.
   
     Then this morning while walking Sirius I ran into one of the other beagle parents in the neighborhood.  We hadn't spoke directly in a while and this morning she said "Oh my god you've changed I didn't even recognize you till I saw Sirius.  You look amazing"!  I explained I had bariatric surgery in December (A fact about myself that I hide from no-one) and she congratulated me and wished me continued success with my hard work.

     I don't know why but that little conversation was exactly what I needed this morning!

Bacon Cheeseburger Meatloaf Muffins

     I haven't posted in a while so it was long overdue.  At first I thought that I would do something in honor of Pumpkin Flavored Everything Season.  But then I got an idea for dinner and the following recipe was created!

Bacon Cheeseburger Meatloaf Muffins

Servings: 12 Texas size muffins

Total cooking time: Aprox. 30 minutes

Ingredients:

• 2 lbs Extra Lean Ground Beef 
• 15 Slices Pre-Cooked Bacon Chopped
• 3 Tablespoons Egg Substitute
• 1/2 Cup Panko Style Breadcrumbs
• 1 Medium Yellow Onion, Finely Chopped
• ¾ Teaspoon Salt
• 1/2 Teaspoon Black Pepper
• 1 Cup Catchup
• 1/2 Cup Mustard
• 1 1/2 Cup (12 Oz.) Colby-Jack Cheese Shredded

Special Ingredient Note:

     When it comes to shredded cheeses I prefer to buy a block of cheese and grate/shred it myself.  Yes those pre-cut bags may be time savers but they also come with extra preservatives to make them last longer and part of this new life for me is about putting better things in my body.  Also if you compare the price per volume you'll be pleasantly surprised to learn its actually cheaper to buy the cheese as a block.

Directions:

1. Pre-heat the oven to 425°. 
2. Lightly mist a muffin try with cooking spray and set aside (I used 2 texas muffin pans).
3. In a large bowl, combine the ground beef, bacon, egg substitute, breadcrumbs, onion, salt, & pepper and lightly mix together. 
   
4. Divide the meat mixture evenly into your prepared muffin tin.  I used a cookie/ice cream scoop to evenly dispense the meat mixture.  
   
5. In a separate bowl, mix together the catchup and mustard to make a "sauce".  Its not in the ingredient list but I added some hamburger seasoning.
   
6. Spread 1 tablespoon of the "sauce" evenly over the tops of each muffin. 
   
7. Bake for 30 minutes and remove from the oven.  Check for doneness as cooking times can vary based on muffin size and oven type.
8. Top each muffin with about two tablespoon (1 oz.) of shredded cheese and then return to the oven for 2-3 minutes until the cheese is melted. 
   

Nutritional Information:

Calories: 283

Fat: 14 grams

Carbs: 12 grams

Protein: 25

Created Using MyFitnessPal

Its not a fix, its a tool. You still have to work at it!

     So the other day I was talking to someone about how much weight I had lost and I was asked "Did you do it through your own work or did you have surgery?".  I took a few moments to discuss my background, decision, and work towards my progress and used that time to politely correct his thoughts regarding the weight loss surgery process and those that choose to go through it.  It inspired me to write a serious post.

    Regardless of if you are considering weight loss surgery as an option for you or not here are a few things for you to consider and/or understand.

WLS is not a fix, its a tool.  I still have to work at it to maintaining my progress:
     There are many things I have to maintain since I have had weight loss surgery (WLS) and I will admit some times they are a challenge for me.  After reading the following I hope you understand that this truly is not a fix for fighting obesity but a tool.  If I don't stay onto of the following I can damage and reverse my progress.

• Protein - I need to make sure I eat between 80-120 grams of protein a day to maintain my body's needs.  My body needs a higher protein level to burn fat and maintain my body.  Its crucial for the maintenance in hair and nail growth as well.  
• Hydration - We've all heard that it is a good idea to drink eight to ten glasses of water a day.  Its a little more important as a bariatric patient to follow this rule of thumb.  Proper hydration helps with maintaining your metabolism rate.  Dehydration can learn to serious health problems as well as needing to be admitted to the hospital for medical attention.  
• Vitamins - Since my body absorbs things differently now there are special multivitamins for bariatric patients that I need to take daily to ensure I get the nutrients I need.
• Fat/Carbs/Sugar - Its important to watch my intake of fat, carbs, and sugar.  If at any point I have too much of these it can lead to me having a very uncomfortable bathroom experience.  It can also lead to what is sometimes referred to as dumping syndrome.  For some it is exactly as it sounds.  For me its more like my body instantly goes through a flush of all energy and I feel ill for up to a half hour.  Ill actually get to the point where I need to go lay down.
• Exercise - I have got to work hard at being more active now so that I can maintain the weight loss as well as help create the new more fit me.