Wednesday, July 30

Purdue Study Finds Pork Supports a High-Protein Weight Loss Diet

From the National Pork Board: Pork Be Inspired

According to a new study published in the February journal Obesity, Purdue University researchers found that including protein from lean pork in your diet can help you lose weight while maintaining more lean tissue, including muscle. The pork dieters rated themselves more positively in terms of overall mood and feelings of pleasure during dieting compare to those who ate less protein.

Banish Diet Cravings
The women in the study followed either a high-protein diet or a normal-protein diet but the same amount of calories. The women who ate more protein, with pork as their only source of meat, felt fuller longer after meals.

Did You Know?
Pork truly is The Other White Meat®! According to a recent analysis by the US Department of Agriculture, pork tenderloin contains the same amount of fat and slightly less calories than the same serving of skinless chicken breast. What's more, the same analysis found there are six cuts of pork that are considered either extra lean or lean by labeling standards. Now dieters have more options than ever to make lean, healthy choices when planning meals.

Tired of Chicken and Fish?
The high-protein diet included 6 ounces, or two servings, of pork every day. It's easy to reach this goal by including lean cuts of pork like Canadian bacon with your eggs for breakfast, adding grilled or sautéed pork chop strips to your salad at lunch, or roasting pork tenderloin for dinner. Plus, is packed with recipes for every meal.

Grilled Pork: Healthy & Delicious High Protein

I love these pork tenderloin kabobs. They are easy to make and delicious to enjoy off the grill. Add a side of grilled fresh vegetables for a complete meal. And if you have the You Have Arrived Grilling Blend use 1 1/2 teaspoons of it in place of the thyme, nutmeg, cloves and cayenne pepper. I know you will love this recipe!

1 pound pork tenderloin, cut into 1-inch cube
1/2 cup orange juice
1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon thyme
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/8 teaspoon ground cayenne pepper

Combine all ingredients in a self-sealing plastic bag; seal bag and refrigerate 2-24 hours.

Remove cubes from marinade; discarding leftover marinade. Thread cubes evenly onto four skewers (if using wooden skewers, soak them in water for an hour before using to prevent burning). Grill over hot coals 10-12 minutes, turning often, until nicely browned. Serve with hot rice and kabobs of grilled fruit & pepper chunks, if desired.

1 Kabob (4-ounces of pork) provides 173 Calories; 24g Protein; 4g Fat; 1g Saturated Fat; 9g Carbohydrate and 59mg Sodium.

Grilled Peppered Pork Chops with Mediterranean Relish
This is showy and delicious and quite easy to prepare. The flavors are fresh and unusal making this a great weeknight company meal or good anytime meal to support a healthy and balanced diet.

6 boneless pork chops, 3/4-inch thick
1 6-ounce jar marinated artichoke hearts
1 teaspoon hot pepper sauce
1 1/2 cups diced tomatoes
1/2 cup chopped bottled roasted sweet red peppers
1/4 cup sliced ripe olives
1 small jalapeño pepper, seeded and finely chopped

Drain artichoke hearts, reserving marinade. Stir together reserved marinade and hot pepper sauce.

Place chops in a shallow baking dish. Pour the pepper sauce mixture over chops; turn chops to coat. Let stand for 30 minutes, turning chops occasionally. Drain chops, discarding marinade.

Meanwhile, to prepare relish, chop artichoke hearts and combine with tomatoes, red peppers, olives and jalapeño. Set aside. Place chops on a kettle-style grill directly over medium-hot coals. Grill for 3-4 minutes; turn chops and grill for 3-4 minutes more or until just done. Serve the relish with pork chops.

Serves 6. Per serving: 175 Calories; 22g Protein; 7g fat (2 saturated); 5g Carbohydrate; 240mg Sodium.

Refresher: Pork Cooking Temperatures

In 2011 the USDA lowered the internal cooking temperature for pork to 145 Fahrenheit much to the relief of many cooks who found the previous recommended temperature of 160 Fahrenheit overcooked. Many of us are enjoying pork during this grilling season so I'm re-publishing this press release from Pork Be Inspired as a refresher for properly cooked and safely handled pork. Be sure to click the link to download the free PDF chart from the USDA for a handy cooking reference.

Happy Grilling!

For juicy, tender and flavorful pork, it might be time to toss out Grandma's advice. According to the new U.S. Department of Agriculture (USDA) guidelines, pork chops, roasts and tenderloins can be safely cooked to medium rare at a final internal cooked temperature of 145 degrees Fahrenheit as measured by a food thermometer, followed by a three-minute rest time.
The new cooking temperature will produce pork that's succulent and tender-not an over-cooked hockey puck - and will likely yield a finished product that is pinker in color than most of you are accustomed to. 

Restaurants have been following this standard for nearly 10 years. The new temperature recommendation reflects advances in both food safety and nutritional content for today's pork, which is much leaner than Grandma's, and even Mom's, pork. On average, the most common cuts of pork have 27 percent less saturated fat than the same cuts 20 years ago.

Both the USDA and the National Pork Board recommend using a digital cooking thermometer to ensure an accurate final temperature. Ground pork, like all ground meat, should be cooked to 160 degrees Fahrenheit. Pre-cooked ham can be reheated to 140 degrees Fahrenheit, or enjoyed cold on sandwiches.

In addition to the new lower cooking temperature recommendation for pork, the USDA food preparation guidelines advise the following:

· Clean: Wash hands and surfaces often
· Separate: Don't cross-contaminate
· Cook: To proper cooking temperatures
· Chill: Refrigerate promptly 

The National Pork Council has prepared a comprehensive easy to follow chart using the new USDA temperature guidelines. The download is free -- you don't even have to join their mailing list -- and I know you will find it to be a helpful resource in your kitchen.
Link: Be 145F Pork 

Tuesday, July 29

Safety Tips to Prevent Food Borne Illness This Summer

By Kaye Bailey As picnic and grilling season is upon us much of our focus is on enjoying warmer weather and outdoor dining. But now is also a good time to refresh our memories on food handling safety and illness prevention from food borne disease. We can take two approaches to protect our health from food illness: kitchen cleanliness and proper food storage and food preparation.

Kitchen Cleanliness: even in a spotless kitchen cross-contamination can occur. Good housekeeping practice means immediately washing anything that comes in contact with raw meat using a cleaning rag that is dedicated exclusively to clean-up of instruments and surfaces that have come in contact with raw meat or poultry. Some restaurants use pink dish rags for work in areas where raw meat is handled and white cloths in areas where cooked food is handled. It is wise to confine the handling of raw meat to as small of area as possible, such as the sink, and wipe down thoroughly after meat preparation.

A dilute mixture of warm water and chlorine bleach is an effective disinfectant for sterilizing surfaces where raw meat has been handled. For convenience keep on hand disinfecting wipes by Lysol or Clorox that kill 99% of bacteria. Use the wipes to clean counters and tools and then discard to avoid spreading bacteria and contamination from the cloth to other surfaces. I keep a spray bottle with 1/3-part chlorine to 2/3-parts water at hand to spray surfaces and wipe dry with paper toweling. Allow the chlorine mixture to set on the surface a few minutes before wiping clean and discarding the paper toweling.

Safe grilling ensures healthy summer dining.
Food Handling: Safe food handling begins at the time of purchase. In the best case meat or poultry will be used shortly after purchase, but if not should be stored between 28F and 32F in the meat compartment of the refrigerator. If the meat will not be used within two days it should be wrapped in a non-permeable plastic and stored in the freezer until use, but no longer than 6 to 12 months. Meat should only be thawed in the refrigerator, never at room temperature where bacteria, yeast, molds or viruses could develop.

E. coli is the best known of food borne bacteria and can live in meat and vegetables. In fact, any food can be contaminated with it: undercooked hamburger and roast beef, unpasteurized milk, unpasteurized cider processed from unwashed apples which fell on soil contaminated by the manure of sick cows, vegetables grown in soils fertilized with cow manure. There is no way a farmer, however careful and conscientious, can know which cow is contaminated and which is not. So it is up to the cook to prepare the foods they serve properly in accordance with safe food handling guidelines.

The US Department of Agriculture has prepared a list of Fahrenheit temperatures to which meat, poultry and eggs should be cooked in order to kill food borne bacteria. Temperatures should be measured with a clean instant-read thermometer inserted at the thickest part of the meat. Reference the table below:
  • Fresh ground beef, veal, lamb, pork: 160F
  • Beef, veal, lamb: roasts, steaks, chops: 145F (medium rare); 160F (medium); 170F (well done)
  • Fresh pork: roasts, steaks, chops: 145F
  • Ham: cook before eating: 160F
  • Ham: fully cooked, to reheat: 140F
  • Poultry: Ground chicken, turkey: 165F
  • Poultry: whole chicken, turkey: 180F
  • Poultry: breasts, roasts: 170F
  • Poultry: thighs & wings: cook until juices run clear
  • Stuffing: (cooked alone or in bird): 165F
  • Egg dishes, casseroles: 160F
  • Leftovers: 165F

For more information contact the USDA Meat and Poultry Hotline at 1-800-535-4555.

Fruits and Vegetables: Raw foods, such as produce, should be washed thoroughly under cool running water in an area free from contamination from raw meat preparation. Separate utensils and cutting boards should be used for produce and meat to avoid cross contamination.

Vegetables are best stored chilled to slow deterioration. Chilling of fruits and vegetables causes all metabolic activities, including respiration, to slow down. Most fruits and vegetables are best stored at refrigerator temperatures and in conditions where oxygen is limited. Store vegetables in the crisper compartment of the refrigerator, unwashed, until the time of use.

Seasoned Summer Squash & Tomatoes with Cheese

If you are rolling in an abundance of summer squash and vine ripe tomatoes count yourself lucky! And give this recipe a try. Simple squash and tomatoes are perfect lightly grilled and topped with cheese. Make a big batch and serve up seconds without guilt, this is a taste good feels good bite of summer. Reach for this tasty treat when the carb cravings come calling.


 Seasoned Summer Squash & Tomatoes with Cheese

1 pound yellow summer squash or zucchini
3-4 large vine ripe tomatoes

1 teaspoon olive oil
1 tablespoon Mexican seasoning blend
2 tablespoons crumbled goat cheese or shredded Monterey Jack cheese

Wash squash. Trim ends from squash; cut squash in half lengthwise. In a medium bowl combine squash and oil; toss gently to coat. Wash tomatoes, remove blossom ends and slice 1/2-inch thick.

Place squash, cut sides down, on the greased rack of an uncovered grill directly over medium heat. Grill tomato slices until juices release. Layer squash and tomatoes on a serving plate.  Sprinkle with Mexican Seasoning blend and cheese. Serve warm.

Per serving (1/4 of recipe): 54 calories; 2 grams protein, 5 grams carbohydrate and 4 grams fat (1 saturated).

Monday, July 28

5DPT Special Edition - Hot Topics & FAQs

Link to Special Edition
Super hot of the press 5 Day Pouch Test Special Edition:  Semi-Annual FAQs. Look for this special feature newsletter in your email Inbox or check it out by linking below to our online archive. Trending topics include afternoon hunger, getting the 5DPT done perfectly, salads and veggies on the 5DPT menu, and what to have for breakfast. And for a matter of more sensitive nature we answer the question about gas and bloating and how to manage it during the 5DPT and beyond. Read More.

One of our most requested recipes is for the Fennel and Celery Soup that is recommended as a soothing preparation prior to beginning the 5 Day Pouch Test. We share the recipe in today's bulletin. Make this soup when your tummy needs a soothing tonic

You'll also find loads of great tidbits and tips to improve your 5DPT and Beyond experience. Don't miss this special edition newsletter.

Link to Special Edition

Friday, July 18

Baby it's hot outside! Heat issues for WLS sun lovers

Understanding the dangers of summer heat
From our Newsletter Archives: The Heat is On: Don't Let it Spoil Summer Fun


It's hot out there! Across the nation, as we are celebrating Summer, many are suffering from record-breaking hot temperatures. Add to that power outages that have shut-down air conditioning and refrigeration and this is one sweaty country. Aside from being uncomfortable and inconvenient, high temperatures pose serious health threats including dehydration, heat exhaustion, and heat stroke.

Those of us with weight loss surgery may be at increased risk of heat related illness if we struggle with the all-important Rule #2 of the Four Rules: Drink Lots of Water. As bariatric patients we are instructed to sip-sip-sip water during waking hours to keep our body hydrated and facilitate weight loss. In situations of extreme heat even a slight case of dehydration can become serious and may include symptoms very similar to dumping syndrome such as dizziness and disorientation.

Please take a moment to review the articles in this week's Digest and take appropriate action to protect your body from heat related illness with proper hydration and other temperature-lowering actions. And be mindful of those around you for symptoms that suggest a heat related illness, sometimes we do not recognize the symptoms in ourselves. Let's take care and avoid being one of the statistics during this season of celebrating our new healthy life. You deserve to take extra-steps to be healthy and enjoy your new life of LivingAfterWLS! Make sure to review our Four Rules and don't miss this week's featured recipe: Smoked Turkey & Melon Salad.

Best Wishes and Good Health!
Link to the full newslette from our archive:  The Heat is On: Don't Let it Spoil Summer Fun

Thursday, July 17

Look for the helpers

As the sad news of Malaysia Airliners Flight 17 unfolds I turn to Mr. Rogers and "Look for the helpers." Thoughts and prayers to all. 

Healthy Recipes - Zesty Grilled Chicken with Thyme | Johns Hopkins Medicine Health Library

Simple high protein chicken for supper tonight! Thanks to Johns Hopkins for the suggestion!

Zesty Grilled Chicken with Thyme

Sprig of thyme


  • 2 boneless, skinless chicken breasts, cut in half
  • 2 teaspoons Dijon-type mustard
  • 1 clove garlic, crushed
  • 2 sprigs fresh thyme (about 1/4 teaspoon)
  • 1 teaspoon horseradish (optional)
Directions: Combine all the ingredients except chicken in a bowl or container
large enough to accommodate the chicken breasts. Coat the chicken
breasts with the mixture and let stand at least 15 minutes. Grill (or
broil) approximately five minutes per side, or until chicken is cooked
through. Try substituting fresh oregano for the thyme. Or, if you like a
bit of crust, roll in unseasoned bread crumbs before grilling. Or
sprinkle with toasted sesame seeds.

Serves four : Each serving contains about 133 calories, 27 g protein, 2 g fat

(14 percent calories from fat), 69 mg cholesterol, 1 g carbohydrates,
less than 1 g fiber, and 110 mg sodium.

Healthy Recipes - Zesty Grilled Chicken with Thyme | Johns Hopkins Medicine Health Library

Wednesday, July 16

Metabolic Set Point - When weight loss stalls

Is your weight loss stalled? 

Question: Kaye Bailey do you have an article or presentation on how our body's reach a set point? I find that my body is trying to reset the normal weight but higher than I want.

In our LivingAfterWLS Project 2014 Facebook group we are discussing MSP - Metabolic Set Point - in relation to our weight management efforts with weight loss surgery. This is a complex topic and I am working on a more extensive article to share with you. In the meantime here is a bit of a summary addressing the issue that confounds and frustrates us in the chase for goal weight after WLS.

If you haven't joined us yet hop on over to Facebook and join our Project 2014: Uniting like-minded people through education, support, and community, while promoting health sustainability and weight management with weight loss surgery.

Link to Facebook Group

by Kaye Bailey
I'd like to briefly mention a few things that contribute to metabolic set point and since most of our group is women I'll address the female biology more specifically.

MSP (Metabolic Set Point) is the rate at which the body burns energy and the popular "calories in/calories out" is not particularly accurate or representative. The MSP is a product of the food we eat, the exercise we do, the presence or absence of hormones including estrogen, ghrelin, testosterone, our age and gender, our reproductive stage of life, our history of weight loss/weight gain, and so much more. I am working on a full newsletter to cover these topics more completely.

Knowing how many ingredients are in each individual's MSP is key in understanding personal weight management independent of another person's weight management.  We do so much comparison and competing in weight management which leads to great frustration when we encounter a plateau that quite possibly is our personal set point. Our care providers (doctors, surgeons, nutritionists) set goal weight based on antiquated data. In addition, we ourselves set a goal weight that is often random and most often unrealistic (i.e., I want to weigh what I did when I got married, or was in high school, or weigh less than my husband or less than my pet zebra, or add your own reason).

 When I had surgery my goal weight was 135 (I really don't remember why) and I got there for about one joyous day. This was an impossible weight for me to maintain: I was miserable and so was everyone around me. Additionally I was hungry, tired, and weak and did I mention really cranky.  It turns out my set point is about 155: I've been stuck there for about 9 years. That's a long plateau! In my fantasy world I'd like to be 145 and 135 would rocket me to the moon. But the fact is - I am healthy at 155. I feel healthy, I look healthy, and I’m rarely cranky.  I haven't heard the old "Have you been sick?" question for years - feedback I got daily when I was 20 pounds lighter.

So, taking my experience and listening to so many of us over the years I've come to believe that finding our personal MSP is extremely liberating. If we can maintain a healthy weight, through conscious effort including consistent health-promoting choices, we avoid the misery of chasing unrealistic goals which lead to the further misery of yo-yo weight fluctuations. By this I do not mean settling for good enough weight loss, not in the least. I just think that when we lose a goodly amount of weight we must be ever vigilant to look for the signs that we have arrived at the destination of great health and personal content. And this destination is most likely different from the one we had in mind when we left on the journey.

so - that's all I'm giving up for now. I love this topic and I appreciate the opportunity to share some thoughts and look forward to presenting more information in greater depth. Thank you!

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Wednesday, July 9

Refresher: Obesity and BMI Calculator

Refresher: Definitions
OBESITY: noun.
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist-hip ratio and total cardiovascular risk factors. BMI is closely related to both percentage body fat and total body fat.

Obesity - The specifics:
~Any BMI ≥ 35 or 40 is severe obesity

~A BMI of ≥ 35 and experiencing obesity-related health conditions or ≥40-44.9 is morbid obesity

~A BMI of ≥ 45 or 50 is super obesity

Learn your BMI at the Centers for Disease Control website: Link Below.