Wednesday, May 21, 2008
Ginger can be found in many forms including fresh roots, powder, crystallized, candied and pickled. For the best healing properties select fresh ginger root found in the produce section of your market. Fresh ginger should be refrigerated unpeeled. For use in cooking peel the ginger, a potato peeler works well, and chop, slice or mince as directed.
Ginger Yogurt with Fruit
Adapted from World's Healthiest Food
This 10-minute breakfast is yummy tasting and rich in vitamin C, Vitamin B, potassium and dietary fiber. The ginger adds a delicious twist to the blend of banana and yogurt. Even though it is light, it will sustain you for quite a while. Protein powder may be added to the yogurt mixture if desired.
3/4 cup low-fat plain yogurt
2 large ripe bananas
2 tsp fresh ginger, grated
1 large papaya
1 cup seedless grapes
1/4 cup sliced almonds
In a blender combine the yogurt, bananas and ginger.
Spoon out meat of papaya and divide papaya and grapes between two bowls.
Mix with blended yogurt and top with sliced almonds.
More LivingAfterWLS Dairy & Cheese Recipes
This recipe will remind of your favorite Chinese take out. The marinade turns up the heat on the same 'ole chicken breast. As written the recipe calls for cooked rice but many weight loss surgery patients do not tolerate rice. We served it over baby spinach greens and it was delicious!
1/3 cup low-sodium soy sauce
1/4 cup orange juice
3 tablespoons finely chopped green onions
1 tablespoon grated peeled fresh ginger
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon dried basil
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1/4 teaspoon five-spice powder
4 garlic cloves, minced
1 pound skinned boned chicken breasts, cut into 1/2-inch-wide strips
2 teaspoons vegetable oil
4 cups hot cooked rice
Combine first 12 ingredients in a bowl; stir well. Cover and marinate in refrigerator 30 minutes. Drain chicken, reserving marinade.
Heat oil in a large nonstick skillet over medium heat. Add chicken; sauté 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice.
Serving Size: 3 ounces chicken and 1 cup rice. Per serving: 430 calories, 33 grams protein, 4 grams fat (1 saturated), 62 grams carbohydrate and 1 gram dietary fiber.
Without rice: 190 calories. 28 grams protein, 4 grams fat (1 saturated), 10 grams carbohydrate and 1 gram dietary fiber.
Come cook with us! LivingAfterWLS Kitchen
Tuesday, May 20, 2008
You know I'm a big fan of salmon and eat it regularly. Normally I get my salmon from a big-box super center in large quantities to portion out, vacuum pack and freeze for later use. But I've often wondered where this salmon comes from and is it my healthiest option.
George Mateljan over at The World's Healthiest Foods is featuring salmon this week and he offers insight to the farm vs. wild salmon dilemma.
Is there any nutritional difference between wild-caught and farm-raised fish? Is one type better for me than the other?So, the next time I shop the big box I will be asking from what waters has my fresh salmon swam? Really, if we are going to try and eat ourselves into nutritional Nirvana we must ask and deserve to know where our food has been.
From both a nutritional and environmental impact perspective, farmed fish are far inferior to their wild counterparts:
Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish.
Due to the feedlot conditions of aquafarming, farm-raised fish are doused with antibiotics and exposed to more concentrated pesticides than their wild kin. Farmed salmon, in addition, are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color.
Aquafarming also raises a number of environmental concerns, the most important of which may be its negative impact on wild salmon. It has now been established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.(Krkosek M, Lewis MA. Proc Natl Acad Sci U S A.)
Thanks George and World's Healthiest Foods.
Monday, May 19, 2008
I hope you had a fine weekend and were able to do some serious LIVING! Our weather here in Wyoming has turned quite lovely after such a long LONG winter. It was nice to enjoy lots of sunshine and outdoors this last weekend. Here is a look at a tiny corner of my perennial garden. In another few weeks the perennials will emerge carpeting the earth in green, I can hardly wait!
Like many of you, I am continuing my course to take control of regained pounds. The pounds are coming off slowly, but consistently: I'm down 4 pounds with 13 to go. Sticking with the Four Rules and watching the liquid restrictions (no water 30 minutes before or after meals, no drinking with meals) is helping me to feel my pouch again. And believe it or not, I am really enjoying my exercise again, particularly walking.
Are you starting this week with new resolve to work your pouch? Jane in the LivingAfterWLS Neighborhood offers some great advice and encouragement in this topic: 5 Day Pouch Test May 19-23, Team Test! She has an idea for making the 5 Day Pouch Test a family affair:
"Before you start the 5dpt you'll also want to look at the recipes for the week to choose which ones will work for you and possibly your family. This test is about YOU, but real life proves that cooking for the family happens, so by working your recipes into their diets for the week you'll have better luck with success."
Need more encouragement? Read Rachael's topic, "I Am Celebrating Big Time, I am in control." She's lost 30 pounds in 60 days! No wonder she is celebrating!
Remember, LivingAfterWLs is never about perfection, it is about doing our best on any given day. Hope you do your best today! And remember you are never alone; come visit us in the Neighborhood.
Friday, May 16, 2008
For the Salmon:
In a large skillet I heated 1 tablespoon of EVOO. Working on parchment paper I seasoned the skinless, boneless salmon fillets with freshly ground pepper and pink sea salt. The fillets were put in the hot oil to sear for 4 minutes and then turned, allowing to cook over medium high heat for 3 more minutes. After removing the skillet from the heat I topped each fillet with 1 generous tablespoon of Sweet Peppers Bruschetta Topping by Gia Russa (Found at World Market), placed the lid on the skillet and let the salmon rest for a few minutes.
What a great meal! I didn't run caloric or protein-fat-carb counts because when a meal is this healthy I prefer to think of all the healthy nutrients such as vitamins C and A and lycopene in the tomatoes; calcium in the mozzarella and salmon and of course the beneficial omega-3 fish oil which is good for hormonal health, skin and the immune system.
For more great salad ideas check out the Neighborhood Memorial Day Recipe Contest.
Over at Daily Diet Blog Mike Howard brings forward obesity researcher Betty Kovacs and Self Magazine editor Erin Hobday collaborated article on ridiculous weight loss methods. Now, I've tried some crazy things in my day including a self-made cling-wrap body suit (didn't work) and the infamous cabbage soup diet. But nothing nearly as crazy as some of these: take a look and enjoy!
1. WEIGHT LOSS LIP GLOSS: Fuze Slenderize lip gloss promises to help shed pounds. By infusing chromium and L-carnitine into the gloss, the manufacturers believe (and are trying mightily have us believe) that this will curb cravings and boost energy.
2. AIR MAKES YOU FAT: A recent In Style story suggests that all those additional air bubbles you consume while chewing gum, taking big bites or sipping carbonated drinks fills your stomach with air. Until now it seemed that air was about the only thing that wasn't making us fat!
3. OVERNIGHT SKINNY CREAM: Better yet, lose while you snooze. The body balm Fatgirlsleep by Bliss promises to fight flab and diminish dimples overnight with a combo of red algae extract, moisture binders and their encapsulated "slenderiZZZe" complex. Kovacs and Hobday both agree though, that a good night's sleep is important in fighting the bulge.
4. SMELL DIET: Bath & Body Works Instant Aromatherapy Crave Relief claims that rolling on their fragrant grapefruit and sweet fennel essential oils will stave off hunger. "The only time I would use smell is if somebody was walking by a bakery, and they're smelling stuff," says Kovacs. "Put some lotion on your hands to replace the smell, not as a way to curb an appetite." This smells fishy to me.
5. BODY OIL: Another appetite controller, SLIMShots boasts its users eat up to 30% less a day. The single-serving shots of natural oat and palm oil are poured into your coffee, yogurt or cereal to make you feel full. I'm not sure how they came about those numbers, by I suspect is was not through the rigors of a double-blind, placebo study. You could use regular food choices to help you eat less. One's that don't sell for $80.
6. LOTION POTION: A couple of drops of Clarins Body Shaping Supplement streamlines your lotions and moisturizers with plant extracts and caffeine to add powerful shaping action to your skin-care routine. I have no idea what this has to do with weight loss and I don't know the first thing about skin care products.
7. CALORIE-BURNING DRINK: Enviga, Coca-Cola's sparkling green tea mixed with caffeine and antioxidants, claims that it's proven to boost metabolism and burn an extra 60 to 100 calories a day. "The one thing that can boost the metabolism is muscle," says Kovacs. Kovacs also noted this disclaimer on their website: "Weight loss requires a reduced calorie diet and regular exercise."
8. EATING IN THE DARK: Eating in a dark room encourages you to eat more, studies show. Distracted diners also tend to eat more, so turn off the TV and the radio, or you won't notice how much food you're shoveling in. The authors of this article actually concur with some of this as do I. I'm not sure about the dark room thing (how dark are we talking?) but being distracted certainly has some relevance. I don't know that I would count this one as a ridiculous idea - but I will think it's ridiculous if someone writes a book about it.
There is no shortage of ludicrous weight loss products out there. No doubt, many of these products will fly off the shelves because of what they claim to do - which is a shame.
Thursday, May 15, 2008
Molded Rhubarb Rosemary Cucumber Salad Recipe
- 1 lb rhubarb, chopped into 1/2-inch slices
- 1/4 cup lemon juice
- Zest of one lemon
- 3 Tbsp chopped fresh rosemary (or 1 Tbsp dry)
- 1 cup sugar
- 1/2 teaspoon salt
- 2 cups water + 1 cup chilled water
- 3 (1/4 ounce) packets of plain gelatin
- 1-2 cucumbers, peeled, seeds scraped out, chopped
1 Put half of the chopped rhubarb, lemon juice, lemon zest, rosemary, sugar, salt and 2 cups of water into a medium saucepan. Bring to a boil. Reduce to a simmer and cook, uncovered, for 15 minutes. Strain and discard solids.
2 Return strained liquid to pan. Add the remaining rhubarb to the pan and cook for 2 minutes, on medium, with minimal stirring.
3 Put 1 cup of chilled water into a small bowl. Sprinkle gelatin over the water to soften the gelatin. Let sit for 1 minute. Stir the softened gelatin mixture into the rhubarb rosemary mixture. Let the mixture cool until it is slightly warm, no longer hot, to the touch.
4 Pour rhubarb mixture into a mold (can use a loaf pan). Stir in the chopped cucumber. Chill in the refrigerator 4 to 5 hours, until set firm. The top should feel dry, not sticky. (If you want the cucumber better distributed through the salad, stir it in only after the salad has chilled a while and begun to set.)
5 To unmold, fill a basin or a large bowl with warm water. Lower the bottom of the mold into the water. Count 10 seconds and remove. Use a blunt knife to loosen the gelatin from the sides of the mold and break the vacuum. Place a plate upside down on top of the mold and then carefully turn the mold over, holding on to the plate. Gently lift off the mold. If the salad sticks to the mold, place it in the warm water for a few seconds more.
Keep chilled. Serves 6 to 8.
Wednesday, May 14, 2008
The new Library has 13 Categories each with 8-16 articles and links back to active conversations in the Neighborhood or other Library pages.
When you see this button look below it for article titles. As you roll the cursor over the titles they change color to indicate they are links. Give a click and your article will open under this title button:
One of our most read areas is "Emotional Journey of Massive Weight Loss" --- and this section is now complete. You'll find articles there about body dysmorphia, anger, sex and the infamous Girls Gone Wild article.
The categories are listed under this button: and you will see it on all category index pages and the article pages. Open any category to find the articles in that area.
And to link to relevant Neighborhood topics look for the links under this button:
And finally this button will lead you to some of our valued site sponsors.
I hope you find this new layout friendly and informative. I really love the look of our new website and am anxious to continue coding (did I really say that?) in order to get it all organized so we may make full use of all that LivingAfterWLS has to offer us. And remember - you can always link directly to the Library from the top toolbar here in the Neighborhood.
Monday, May 12, 2008
I hope you had a fine weekend and a lovely Mother’s Day. For us the day usually heralds spring but would you believe we woke up to snow this morning? I am reluctant to complain about our weather when so many other places are suffering terrible weather and unfortunate natural disaster. So I’ll simply put another log on the fire, count my blessings and send warm wishes to those affected by Mother Nature’s wrath.
Last week I did the 5 Day Pouch Test – it took me six days with a do-over of Day 2. But I finished the “Test” and again I am impressed with how tight my pouch feels and how truly easy it is to follow a regular eating plan. In the Neighborhood we refer to here on out as “Day 6” where we follow the Four Rules and comply with liquid restrictions and avoid slider foods.
One thing that is often forgotten in our 5 Day Pouch Test is the beauty and necessity of physical movement. Dare I say the “E” word? Exercise. For those who have been with me for a while, you know I don’t like protein shakes and I’m no fan of exercise. Turns out both are necessary in the long-term weight maintenance plan.
So I am bringing forward the “Fit Is It” challenge – something LivingAfterWLS introduced several years ago. The “Fit Is It” challenge, complete with downloadable chart requires 180 minutes of planned physical activity a week. Think about it! That is only 30 minutes of organized activity six days a week. You get a day of rest!
We have several helpful articles at LivingAfterWLS to help us start or maintain a fitness program as we do our best each day to make the most of this new life. Take a look:
24 Reasons to Exercise
Weight Loss Through Walking
Exercise Videos Rock
Keeping an Exercise Journal
Strength Training for Beginners
If you are looking for inspiration read these articles:
Going to Extremes
My First 5K by Kim
Happy moving Neighbors!
Friday, May 09, 2008
Happy Friday to you all! I hope you enjoyed a good week of treating your body well and living your best life after surgical weight loss.
Today is Fun Friday in the Neighborhood. That means a quiz game with fabulous prizes and better yet, a chance to get to know your Neighbors. This week I ask the question(s) - Five questions to answer with one-sentence each. Quick and easy yet oh-so revealing. Take a look here: Fun Friday May 9, 2008. Two winners will receive fabulous real-life prizes from me. And as always the charming and witty Marla is our Fun Friday hostess.
Just announced today: Memorial Day Recipe Contest! Our Director of Food & Nutrition, Celadon, announced today our first ever Memorial Day Recipe contest seeking great salad recipes from our Neighbors. Read the link above to learn more and enter to win fabulous prizes!
Have you ever wondered about the secrets of long-term weight loss surgery success? Our own Deb O, a pre-op no less, re-created a well-circulated article about WLS mistakes and turned it into a positive approach to living well this lifestyle. Read 10 Actions for Weight Loss Surgery Success and be inspired!
There is always something for everyone in our safe haven community. Stop by today and enjoy friendship and support only found in the LivingAfterWLS Neighborhood.
Wednesday, May 07, 2008
Well, it's been a long time coming but I'm on my way to kicking butt on regain (again)! This winter some badly prescribed medicine (long story - I'll save it for another post) resulted in a ballooning gain for me. Seventeen whoppers to be exact all centrally located on my rear view and thunder thighs. Ok - a few may be on my upper arms too. sad-smiley-018.gif
any whooooo...... I'm detoxed off the meds (another post for sure), our vacation is over, Kentucky Derby party over and Spring appears to have arrived, I am ready to rumble!! I have a closet full of sassy summer sandals and shorts that must not be neglected. So I've got until June 15 to shed these pounds. I can do this! Starting with the 5DPT and a renewed commitment to exercise.
I'm looking for friends and support this week ---- Join me if you are doing the 5DPT and send some good vibes if you have some to spare. I've added a ticker to my siggy - let's watch that flower get the move on to the right.
Read my daily updates
Monday, May 05, 2008
Over in the LivingAfterWLS Neighborhood we have several great conversations going on right now. catsroomie, also known as Vivian, asked if our pouch size changes from morning to evening. Seems like many of us are familiar with this sensation - take a look at some of the conversation:
It seems that my pouch is physically smaller in the mornings than the evenings - seems like it expands during the day. Anyone else experience this?
Often in the morning, one or two bites (doesn't matter of what) will make me feel full to the point that another bite would push me over into discomfort and nausea. Lunch, it takes a bit more to make me feel full. "Full" here means comfortable, satisfied, and ready to stop - not stuffed. Then evening comes and I can eat all evening without ever feeling full or satisfied. Not as in sitting down and eating a big meal all at once, but eating a meal and then following up with lots of nibbling. If I tried that in the morning, I couldn't do it.
Again, it doesn't seem to matter what I'm eating: oatmeal, chicken, chile, steak, cottage cheese, string cheese, veggies, fruit.
Any insights, I'd love your input.
Read the full conversation
I am like that! In fact when I first wake up I have to take thyroid medicine and just that with water makes my pouch full. Then I have to wait at least an hour before I can eat anything (because of the meds). I can definately eat more at night than I can for breakfast and lunch. It's almost like my pouch opens up wide after 5pm.
I am usually never hungry in the am. But I have learned that if I don't do breakfast within about an hour of waking I seem to crash and then I am starving. It is like it hits me all of a sudden. So I now get my boy's up, get there breakfast going and make mine as well. It seems to keep that horrible crashing feeling from hitting me. I guess my body is really odd though, because my hungriest time is in the afternoon. I am usually not even wanting to eat at dinner time, but I do force myself to or else I am hungry right before bed and I don't want to eat right before bed.
Then I threw in my 2-cents worth:
Excellent topic Vivian - and great feedback Neighbors.
I'm in camp with Vivian: tough time with morning food. That's why I've given in to the bland and predictable hard-cooked eggs, sugar free gelatin or cottage cheese. Not all in one meal, that's my rotation. Gelatin for the most difficult days. I think I can say I've had nearly nine years of morning sickness.
As for the pouch being smaller vs the afternoon or evening. It isn't smaller, but after 8 hours of rest it is collapsed and the muscle activity is at rest. Remember, the stomach made of vertical and horizontal muscles that work in waves to massage (digest the food). Just like we pre-warm our muscles of motion to avoid injury, pre-warming the stomach muscle (with a beverage or warm food) you can avoid injury (discomfort) when the muscle is abruptly put to task. We would never jump out of bed and run 2 miles without first getting the blood flowing and warming our muscles and joints. The same is true for the tummy. Most days, for me, a cup of coffee is a good warm-up. Dilute herbal tea is even better and more comforting. I need to remember that.
Now maybe we (ME!) need to work on an evening warm-down routine to put pouchy to rest for the night!
What's up with your surgical stomach pouch? Is it as moody as ours?
Friday, May 02, 2008
Please allow me to suggest something that you can do if you haven't already. Go on up to your 5 Day Pouch Test button (upper left). Then on the next screen look to the upper right and you'll see "Tools". The tool you're looking for is the 5dpt journal. Print that up and use it! I suggest writing down the times of everything that you eat too. It's great to have a log of what you ate during your 5dpt. You'll likely want to refer to it later. You just never know why, but you likely will. You'll have to be brutally honest about what passes your lips and it in itself becomes inspiration to help you through.
Download the 5 Day Pouch Test Journal
On days 1 & 2 when you're allowed all the soup you want, try to do it in one cup portions. Have a cup, wait. If you're still hungry, then have another, but you may be joyfully surprised to find that during that wait some time you actually felt full enough! On Day 3, don’t just eat at “any time”, make a planned meal time and stick to it, breakfast, snack, lunch, snack, dinner, snack… but only have those snacks if you NEED them, not just because “you can.” You’re in training, keep a schedule. If, (when) you get that nasty carb headache don't worry, it WILL go away. Try 1/2 of an orange and dim the lights a bit. Try to get plenty of rest during the 5dpt, especially on day 3 (likely your hardest day - headache day). Taking an otc headache med isn't against the rules, just keep in mind that many wls'ers cannot handle some types, also remember that you are a different size than you once were. If you used to take 3 or 4 pills to battle pain, you may not really need that anymore, now is the time to re-read the instructions on that bottle and don't exceed the recommended dosage. You may even just want to start with 1 and work your way up to 2 if in an hour or so you don't feel the relief you're looking for. Be mindful of any medications that you're taking and remember to take them with a full glass of water, but time ALL of your meds/vitamins with your 30 minute water times. You don't want to mess that up by having to take them with a full glass of water while you're eating. Work it out.
As far as the water goes, remember, this part starts on Day 3 as well and should continue for the rest of your life. It's not a big deal; it's just a matter of getting used to it again. You take a drink 30 minutes before you eat. You eat your meal or snack with nothing to drink and you do it in a 15 minute window. You wait for 30 minutes and you have another glass of water. Basically its: Drink, wait, eat, wait, drink. Very simple. Use a digital timer during this “training phase” if you have one. I keep pennies on the kitchen window sill, when I’ve had 8oz, I slide one over. Every day I re-start.
As far as days 3, 4 & 5 if you're looking for something to have for breakfast, it has been determined that having an egg or two is fine, but as soon as you're done with that.... move on to the day's recommended food. Don't be afraid to go outside of your normal box though, if you don't want an egg for breakfast on days 4 & 5 then go ahead and have something left over from the day previous, but that’s it. Aside from breakfast, don't deviate from the recommended 5dpt foods at the proper point in the 5dpt. Not even a little bit. No veggies or fruit unless they’re in the recipes that have been developed with ingredients in mind for the 5dpt. Don’t add extra ones.
If at any point during the 5dpt you experience bowel movement issues, I recommend ground flax seed (flax meal.) You find it in with the bread baking supplies in the grocery store. Sprinkle a little bit into the soups you make, or on top of the meat that you decide upon. If you cook something, you can disguise the flax meal in there. It’s not recommended to take “straight”. –gag- Pretty much its one of those things that if you can’t taste it, you’ve done well. It doesn’t take a lot to get you going again.
Literally hundreds of people have tried the 5dpt; it has been tested and re-tested and proven and re-proven. There is a phrase here in the Neighborhood: KISS Keep It Simple Silly! Do that. Don't try to make the fanciest foods you can find during this test, it's only a week and during this week you can take the time to cruise through the kitchen and its delicious recipes as you plan for Day 6. This week... just KISS!
Remember, Days 1 & 2 = liquid proteins
Day 3 = Soft Protein
Day 4 = Firm Protein
Day 5 = Solid Protein
This is also a really good time to order the Neighborhood Cookbook. WOW, talk about a book of inspiration! It's full of great recipes and tremendous tips for your journey! There will be a new one coming out this summer and if it's anything like the first; it too will be packed with all sorts of helpful ideas!
Good luck to everyone starting the 5dpt. Keep posting and sharing, everyone here will keep posting right along with you to help you along your way. No topic is too personal; no question is a dumb question. Pretty much if you're thinking, feeling or questioning it, so is, or so has someone else, it's best to get it out there as soon as you think of it! Help is here. You've taken the first step toward helping yourself and what a big step it was, CONGRATULATIONS on that! Good Luck everyone!!
KISS, drink, drink, drink and chew, chew, chew!
Read and re-read every detail of the 5dpt. Read every link involved too, they answer a lot of questions. Keep it in mind too that we're here for ya if you get overwhelmed and have questions. This is a big deal, so doing it right is a BIG ACCOMPLISHMENT!!
When you start eating your Day 6 foods you will be following the Four Rules. Read and re-read everything you can about them. Go to the Library for more info and links.
1- Protein First
2- Lots of Water
3- No Snacking
4- Daily Exercise
TGIF - and you know what that means here in the LivingAfterWLS Neighborhood! It's Fun Friday - our weekly quiz game to get acquainted with one another and have the chance to win fabulous prizes. This week's question is fast and fun: link here to play. Our good Neighbor Barbara S asks us to share our hometown in pictures. Marla is moderating the game. Winners will be announced on Tuesday May 6, so you have the weekend to play. Have a fabulous fun Friday!
Take some time out for a laugh and read last week's Fun Friday: The Name Game our biggest game ever with 111 posts and still counting.
April was a stellar month in the Neighborhood. We welcomed 451 new Neighbors and made 7,720 posts! There is always something for everyone in our safe haven community. Stop by today and enjoy friendship and support only found in the LivingAfterWLS Neighborhood.