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Friday, March 24, 2017

Digestive Stress? Try this simple solution

Papaya Fruit

 After WLS surgery studies suggest we become deficient in digestive enzymes, particularly with gastric bypass and the malabsorptive procedures. This leads to stomach discomfort, bloating, and extreme cases chronic nausea.

A simply remedy is to include a papaya enzyme supplement in your diet. The tropical papaya contains a chemical called papain that is effective in digesting proteins, carbohydrates, and fats. In fact, papaya has long been used as a meat tenderizer, which essentially begins protein breakdown during the cooking and preparation process of food.

Recipe: Tropical Protein Papaya Smoothie

Papaya enzymes have shown positive results in aiding digestion and more recent research suggests the enzyme may be useful in reducing blood sugar levels in people with diabetes. Papaya enzyme tablets can be found in the personal health section of your market and are inexpensive. Follow dosing directions on the bottle and implement the supplement in your diet for at least 30 days to determine its effectiveness in your post-WLS high protein diet.

Papaya fruit, in its fresh state, is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.


Breakfast Delight: Tropical Papaya Protein Smoothie


Make your morning shine with the fresh tropical flavor of papaya, coconut, and citrus in this vitamin and protein packed morning smoothie. Use fresh papaya to take advantage of its digestive enzymes that are known to settle grumpy tummies and improve nutrient absorption.

Papaya is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in ripe fresh papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.

Tropical Protein Papaya Smoothie
2 servings*

Ingredients:
1/2 medium papaya, peeled, seeded and chopped
juice and zest of one medium orange or tangerine
8 ounces vanilla flavored ready-to-drink protein shake
1/2 cup frozen banana slices*
1/4 teaspoon coconut extract
toasted coconut for garnish, if desired

Place chopped papaya, juice and zest from orange, protein shake, banana slices, and coconut extract in a drink blender and pulse until smooth and frothy. Serve immediately.  Approximate nutrition per serving: 150 calories; 12 grams protein; 18 grams carbohydrate; 2 grams fat. Nutrition will vary based on ingredients.

*Tips
 This recipe provides two servings. Use the remaining papaya half sliced to enjoy with your noon meal of lean protein or make a second batch of Tropical Protein Papaya Smoothie, freeze in ice cube trays. Use smoothie cubes to blend with a vanilla flavored ready-to-drink protein shake for a healthy and refreshing energy boosting snack.

Make frozen banana slices by peeling and slicing several ripe but firm bananas. Toss banana slices with lemon juice to prevent browning, place in a single layer on a parchment lined tray. Freeze for 1 hour then remove and store in a resealable plastic bag in the freezer. Use as called for in recipes.

Thursday, March 23, 2017

Protein First: Skillet Chicken Parmesan

Skillet Chicken Parmesan
Shared with permission from Protein First: Understanding and Living the First Rule of Weight Loss Surgery by Kaye Bailey. Page 69

This is a favorite go-to recipe around our house. In the cool days of autumn I like to serve it with baked spaghetti squash. A fresh green salad also goes nicely with this nutrient rich meal.

Ingredients:
olive oil flavored cooking spray
4 (4-ounce) chicken breasts, no skin, no bone, Ready-to-Cook
1 (26-ounce jar) marinara sauce
4 ounces mozzarella cheese, part skim milk, shredded
1/4 cup Parmesan cheese

Directions: Coat a 10-inch skillet with olive oil spray and heat over medium-high heat. Add the chicken breasts and cook 6 minutes. Turn and continue cooking. Pour marinara sauce over chicken, reduce heat and simmer, uncovered, for 10 minutes. Divide the mozzarella cheese and Parmesan cheese evenly over the chicken pieces. Remove skillet from heat, cover and let stand 5 minutes or until the cheese is melted. Serve warm.

Serves 4. Per serving: 341 calories, 38g protein, 13g fat, 16g carbohydrate, 1062mg sodium, 88mg cholesterol.  Chicken, especially dark meat pieces, are an excellent source of niacin.

Try This Comfort Soup: Mexican-Style Chicken Soup

Protein First: Understanding and Living the First Rule of Weight Loss Surgery
by Kaye Bailey (Paperback 2017)

This tiny gem of a book available now in paperback, is bursting with the essential information you must have to help you lose weight and keep it off. You'll treasure an enlightening 100-page read that informs with updated research, tempts with savory flavor-balanced Protein First recipes, encourages with smart life-management tips, and inspires you to excellence.


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Wednesday, March 22, 2017

Revealed: Leading cause of weight regain after WLS

Leading cause of regain: Drinking Liquid with Meals

Generally speaking bariatric patients are instructed to cease consumption of liquids 30 minutes before and 30 minutes after eating. In addition they are told to refrain from drinking beverages with meals. The liquid restrictions are intended to keep mealtime focus on a high protein diet of lean animal, dairy and vegetable protein. The high protein food fills the gastric pouch and sustains satiation best when liquid is absent.

When we consume beverages with our lean protein meal the food is washed through the gastric pouch before fully digested. Nutrients are lost as food is washed away and hunger returns more quickly. As we advance following weight loss surgery we tend to relax the liquid restrictions because it is not comfortable to eat food without liquid and dinner conversation is difficult with a dry mouth. An occasional small sip of water with meals may be acceptable and is unlikely to cause weight gain. However the return to full drinking with meals almost always leads to a weight loss plateau or eventually weight gain.

Citrus Juice Pucker Up!


In between meals we need to drink abundant water to promote hydration and flush excess fat and toxins from the body helping to lose weight and keep kidneys functioning properly. But water can become monotonous. Consider this strategy from Katie Lee author of The Comfort Table:
"Citrus is my secret weapon. Squeeze the juice or sprinkle zest over vegetables instead of using extra oil, butter, or salt. You can saute spinach with just a teaspoon of oil, and then add a little citrus juice for a lot of flavor without a lot of calories."  Health Benefit: Oranges, Lemons, Limes, and tangerines offer antioxidant compounds called limonoids that activate detoxifying enzymes."

Easy Tip: Wake-up, Breathe, Stretch and Boost Metabolism

Good morning dear readers! Yesterday in the Inspired Reminders bulletin we talked about the benefits of little bursts of physical movement to boost mood, increase metabolism, and simply make us feel good. I hope you had a chance to take a look at the bulletin. If you missed it please check it out online in our archive: Spring is Here! Let's Shake the Wiggles Out. Continuing that theme today let's talk about another basic of living: breathing.

Deep breathing and stretching
provides immediate mood and energy boost!
When was the last time you treated yourself to a good stretch upon waking? Are you like me, hit the alarm and hit the ground running to get to your busy day? Try this tomorrow morning as you wake to greet the day. Before rising take some big inhales and slow exhales: Oxygen is the energy of life.

Studies suggest that deep breathing contributes to a longer life, and improved mood, stress reduction, and the release of harmful toxins. With deep breathing the blood becomes oxygenated which improves all functions in the body including the metabolism of nutrients and vitamins: So very important after WLS. Further studies suggest that extra oxygen from deep breathing burns excess body fat more efficiently thus leading to improved weight loss. What a great benefit from a free and painless task!

Next stretch your limbs and body to loosen the muscles and open the cells to receive this healthy oxygen. Our cats already know that a good leisurely stretch is the best way to wake from sleep, we can learn by their example. A good morning stretch does not have to be the formal stretching that comes after exercise class. Think back to kindergarten when we stretched tall to touch the sky and bent low to touch our toes. Now sway left to right, right to left like a tree in the wind. Rotate your head and stretch your neck and spine.

By now your good mood morning is underway and you've barely stepped out of bed! It's not just your imagination either: Stretching encourages the release of endorphins, providing a sense of tranquility and euphoria. You are now chemically predisposed to having a good day!

Check out: Do you suffer from Sitting Disease? Try this quick fix!

Tuesday, March 21, 2017

Inspired Reminders: Shake the Wiggles Out!

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Have you checked your Inbox for today's LivingAfterWLS Inspired Reminders bulletin? It's a great spring issue just blooming with helpful hints for putting more joy-inducing motion in our day. Make sure you are subscribed to receive every free email publication hot off the press delivered to your inbox. Link here: LivingAfterWLS Newsletters

You can also find today's bulletin online in our archive: Spring is Here! Let's Shake the Wiggles Out

Spring is Here: Let's shake the wiggles out!

Greetings!

Thank you for your time as you join me in this Inspired Reminders bulletin from LivingAfterWLS. I just love this image of a wild zebra rolling with abandon stirring up dust. Without scruples the zebra rolls and kicks and shakes for one reason: it feels good. Truthfully, I'm just a little bit jealous of that free-spirited feeling evoked by a simple act from one of nature's most beautiful creatures.

To satisfy my jealousy in today's newsletter we take a look at ways we can add the joy of motion to our day and drink up the joy with pure abandon. After surgery when we talk about exercise there is often perception and expectation that exercise means a full-out effort in a structured manner or it doesn't count. But the truth is, little bouts of motion and energy bursts have tremendous positive effect on our health, our weight loss, and our mental well being. Featured today is a look at Wiggle Therapy one of my favorites!), a review of beneficial stretching, and an easy walking guide. You will also find a terrific weeknight recipe for Tuna Pasta Primavera and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you good feelings when you take time to shake the wiggles out!

Kaye Bailey

Go to the newsletter online:  Spring is Here! Let's Shake the Wiggles Out

Encore Post: Cock-A-Leekie Soup

Even though St. Patrick's Day has come and gone I'd like to share with you, dear readers, this popular recipe previously published on this blog. I received several requests for this delightful soup recipe and I know if you give it a try you will understand it's popularity. Even the most grumpy pouch will be soothed by this nutrient packed soup that is full of vegetable carbohydrates and lean protein. Give it a try!

Encore Post from LivingAfterWLS Blog March 13, 2016
This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper.


Cock-A-Leekie Soup
Serves 6-8; 70 minutes to prepare and cook.

Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

Directions: In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Tuesday, March 14, 2017

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Wednesday, February 22, 2017

Struggling with WLS? Try this at your next meal and see results fast.

Check your inbox or link here to our newly published LivingAfterWLS Inspired Reminders Newsletter. Published February 22, 2017 this hot issue is all about digestion and how making one small change in your eating habits will change the way you lose weight now! Don't miss it. Link here for the archive:

Digestion Starts Here!
Why making good chyme fuels weight loss 


"Greetings!

Thank you for your time as you join me in this weekly digest from LivingAfterWLS. Recently I've found myself busy-eating or multi-tasking through meals. The result is poorly chewed food, pouch discomfort and unsatisfied hunger. I know better. We all know better, right? From our earliest school years we were taught to slow down to eat, chew our food completely, and don't talk with our mouth full. Such sensible advice that is so easy to forget.

In today's newsletter I share a section from my Protein First book that discusses the essential importance of chewing our food well and how doing so leads to improved weight loss: The disgusting reality of digestion.  I needed this refresher and I hope you find it timely as well. You will also find a terrific weeknight recipe for Skillet Parmesan Chicken and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you a distraction free, unhurried meal where you can chew your food well and enjoy the benefits of a well-digested nutritional meal."

Kaye Bailey

Check out the newsletter in our Archive: Inspired Reminders February 22, 2017

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Thursday, February 09, 2017

National Wear Red Day: American Heart Associaton

Greetings Good Readers!

This month on Fridays I invite you to wear your favorite red outfit and join me to #GoRed in support of the American Heart Association Go Red for Women heart disease awareness program! Will you join me? As part of your new healthy life after WLS take advantage of the tools offered by the American Heart Association to evaluate your health and risk factors. Start here: AHA: Know Your Numbers


This is important to us after WLS (as well as before) but even more so after undergoing major bariatric surgery on an otherwise healthy organ (stomach and intestine) to help manage obesity and the comorbidities and chronic conditions associated with it including heart disease.

Be proud of yourself! From the press release below here are a few bullet points of things that I know you have already done to improve your health! Way to go! No put on some red and celebrate your good health and ongoing pursuit of wellness!

Looks at how far we've come my WLS neighbors:
  • Nearly 90% of women have made at least one healthy behavior change.
  • More than one-third of women has lost weight.
  • More than 50% of women have increased their exercise.
  • 6 out of 10 women have changed their diets.


The following is a press release from American Heart Association: Go Red for Women

"Ask any stylist, job coach or dating expert and they’ll tell you that red stands out. Eyes are immediately drawn to it. Some even say that the color red is a confidence booster and makes you feel powerful. Maybe that’s why we chose the color red to signify our fight against the No. 1 killer in women. Maybe it’s just a coincidence that it’s also the color of our hearts.

In 2003, the American Heart Association and the National Heart, Lung and Blood Institute took action against a disease that was claiming the lives of nearly 500,000 American women each year – a disease that women weren’t paying attention to. A disease they truly believed, and many still believe to this day, affects more men than women.

Link to Know Your Numbers with AHA


Stemming from that action, National Wear Red Day was born. It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women.

This coming National Wear Red Day, Feb. 3, 2017, will mark 14 years since the initial National Wear Red Day, which was first observed to bring national attention to the fact that heart disease is the #1 killer of women, and to raise awareness of women’s heart health.  And looking back on all we’ve accomplished, we’ve really made tremendous strides. They include:

    Nearly 90% of women have made at least one healthy behavior change.
    More than one-third of women has lost weight.
    More than 50% of women have increased their exercise.
    6 out of 10 women have changed their diets.
    More than 40% of women have checked their cholesterol levels.
    One third of women has talked with their doctors about developing heart health plans.
    Today, nearly 300 fewer women die from heart disease and stroke each day.
    Death in women has decreased by more than 30 percent over the past 10 years.

But despite our progress, more work is crucial. 1 in 3 women die of heart disease and stroke each year. But what’s more powerful? Millions of mothers, sisters, daughters and friends making a change.


Support the cause:
Donations make a difference no matter how small or large. Go Here

More than ever, your financial contributions help save women’s lives. Funds raised by Go Red support educational programs to increase women’s awareness about their risk for heart disease and stroke as well as critical research to discover scientific knowledge about cardiovascular health.

We deeply appreciate all of your support. We wouldn’t be where we are without you. But we have more to accomplish." Learn More: American Heart Association: Go Red for Women

Throw-Back-Thursday: Motivation and Kindness

TBT! Hello good readers and happy Throw Back Thursday to you! Perhaps I should call it "TRUE CONFESSIONS THURSDAY" because today I reveal to you the most difficult thing about being a bariatric researcher-writer/online personality/patient: Staying Motivated and Treating Myself Kindly.



There it is.  I know! I nag you all the time to be kind to yourself and to use motivation as your most powerful tool in the management of this most disrespected disease we call obesity. Being brave and confident in the face of constant struggle coupled with years of blaming and belittling ourselves for a metabolic disorder is exhausting. More often than not at the end of the day the last thing I want to worry about is the Four Rules or the bathroom scale or fighting the zipper on mysteriously shrinking blue jeans (it's the dryer, right?).  You too?

Blog Post 06/21/2016:
Obesity Reclassified: Obesity is a medical condition, not a moral failure


But I've committed to you to keep researching, keep writing, and hopefully, consistently provide your with the inspiration you crave that soothes your soul at times when you feel you cannot take another moment of this crazy harder-than-hell LivingAfterWLS way of life.

Now the good news for me is that there is a rainbow in the storm! Since 2005 I've written thousands and thousands of articles, a few books, and created year's worth of recipes that serve as my safety-net when I cannot muster the resolve to pull inspiration and kindness from thin air. Today I've pulled from our archives a Weekly Digest newsletter from 2014 that is all about Self-Compassion as we travel this difficult road. It turns out this "road" is more a bumpy meandering primitive trail rather than the faster easier super highway. Darn it! If only WLS were as easy those on the outside think it is!  I've shared here my opening greeting from that newsletter and provided links to the longer articles. 

I needed to read this, perhaps you do as well. After all, we are in this together!

Resources for You: We have thousands of articles, blog posts, and newsletters available to you free - your safety net. Use the "SEARCH" box in this blog or the topic cloud (both in the right hand column) to find articles and links to topics that matter to you. Please note we cannot honor expired promotions shown in our archived resources.

Enjoy!
Kaye


Improve Health and Weight Loss
Self-Compassion is the first step
October 2014
Link to the Newsletter: Weekly Digest October 2014

"Thank you for joining me in this week's LivingAfterWLS Digest, I know your time is valuable and appreciate you spending some of it with me. Today I address the issue of self-compassion and kindness and the role it plays in our health and weight management after surgery. As a group we are generous with our kindness and caring for others, but oh-so-hard on ourselves. Not a day goes by where I don't receive an email full of self-loathing and disappointment when WLS has not gone text book perfect as planned. Words like "failure" "disappointed" "angry" "depressed" and "hopeless" are used to describe setbacks that are perceived as personal weakness. Yet if we were to listen to a friend talk this way about herself we wouldn't allow it - we would build on her strengths and abilities and buoy her spirits with encouragement and praise.

It is time we turn the table and exercise self-compassion and self-kindness. Doing so is the first step in taking positive action to manage our weight and health using the surgical tool we so desperately needed. Our featured article, "Encouraging self-compassion for a positive body image" is a good starting place to launch your campaign for self-kindness. Follow that with some "me time" spent on the LivingAfterWLS Personal Self Assessment, your quarterly review of your goals, progress, and plans.
Download the worksheet for free: Self-Assessment Worksheet.

Other features in today's Digest include some fact-filled links on the big health headline: Ebola Virus Disease; updates from the new and improved LivingAfterWLS Blog; a great recipe for Beef with Soba Noodles; and a quick study on the health benefits of walking.

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power to make this your healthiest season ever! Let's do it together!"

Link to the Newsletter: Weekly Digest October 2014



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