Thursday, August 20, 2009

Fun Friday Recess




Greetings Neighbors!


As you know, our dear Diane "songbirddiane" has stepped down from her post as Fun Friday Hostess because she has so much LIVING happening right now. She has done a tremendous job with our favorite Neighborhood Game Show. Please use this thread as an opportunity to thank her for her effort and dedication. I know that even if I don't play Fun Friday each week I enjoy reading and watching.


Prizes: Please give our new LAWLS assistant, Camie, a big hug and thanks for catching us up on Fun Friday prizes!! She is doing a great job. If you wish to donate a prize to the Fun Friday Prize Trunk send it along to her at this address:



LivingAfterWLS, LLC

Attn: Camie/Fun Friday
PO Box 311
Evanston, WY 82937


As we traverse the final weeks of Summer Fun Friday will go on recess and resume on Friday, September 11. I look forward to welcoming a new Fun Friday Host/Hostess and some great questions and answers.


CHEERS!
K.

Day 6: Beyond the 5 Day Pouch Test

By now you are familiar with the term "Day 6" It is the lifestyle we try to follow after doing the 5 Day Pouch Test. The following is a refresher on what Day 6 is all about. This is such an important topic that my next book (coming out October 26) is all about Day 6.

Taking your 5DPT to the Next Level
by Kaye Bailey


Most of our centers taught us the "Four Rules" the first of which is Eat Protein First. Hopefully you received more specific instructions from your center, but if not here are some guidelines that work for me and for many others as we try to follow the Protein First Rule. A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

But we cannot live by protein alone: we also need fat and carbohydrates to ensure all of our bodily systems are properly nourished and functional. Fat will show-up in your meals without much effort to include it in your diet. And fat is necessary for the absorption of nutrients in your intestine so don't be afraid of it. Aim for 10 grams or less fat in your main dishes. Carbohydrates should come in the form of vegetables and fruits with very limited servings of whole grains or starches. Processed carbohydrates should be eliminated. If you are eating sufficient protein (20 grams per meal) and including complex carbohydrates in your diet you should not have physical cravings for processed carbohydrates such as crackers, chips or sweets.

LivingAfterWLS Kitchen: Great Day 6 Recipes

Measuring protein, fat, and carbohydrates can be confusing and inconvenient. But you can develop a rhythm that relies on your sensibilities and your pouch for proper balance. Try this: Eat 2 bites of protein, taking your time. Follow that with 1 bite of complex carbohydrate such as salad greens or steamed vegetables. This is called the 2B1B Rhythm: 2 Bites Protein, 1 Bite Carbohydrate. The fat comes along as a stowaway so you don't need to worry about that. Repeat the 2B1B rhythm, taking your time, and stop when your pouch signals fullness. When you are full you are done. Push away from the table.

Continue to observe the liquid restrictions: no liquids 30 minutes before, during, or 30 minutes after your meal. This helps you stay full longer and it gives your tiny pouch time to release digestive enzymes to help process your food and absorb nutrients.

Enjoy a variety of food to avoid boredom and satiate hunger cravings. Try recipes that include a sweet carbohydrate (such as oranges or apples) with your protein. It is proven that when a dish is both sweet and savory there are fewer post-meal cravings because our taste needs have been met. Take a look at the Day 5 Recipes: you will see many protein dishes incorporate fruit, particularly citrus, in the preparation. Not only is this a great chance to get vitamins, minerals and nutrients into your meal, it also brings a fresh flavor to the table. Expand your horizons to enjoy the best of Mother Nature's offerings. Donna Marie told us, "I plan on trying A LOT of the recipes from now on - that was one thing I didn't do before. But, if you plan ahead and shop, it is easy, and it makes a huge difference in eating."

Snacking is one of those dicey areas after surgical weight loss. Some centers are saying 5-6 "small meals" a day and others are saying "No Snacking." I think a better way to put it would be "No Grazing - Smart, Planned Snacking". But I'm not in charge of the rules. What works for me, on most days, is a piece of low-glycemic fruit mid-afternoon. It seems to boost my energy without sending me into a carb cycle. This time of year I like oranges or crisp apples. In the summer I enjoy berries, melon or stone fruit such as nectarines or peaches. If I am craving more I will add 1-ounce of cheese or 1 tablespoon of peanut butter to my fruit snack. The fat in the cheese or peanut butter works to satiate hunger cravings.

Review the Four Rules

Hydration is another key to your ongoing "Day 6" success program. I know it is challenging to get in the 64-ounces of water a day but it is oh-so-important. I get lots of questions, "Does coffee count?" "Does tea count?" "Can I flavor my water?" I believe that all liquids count, but just to be on the safe side I drink 64-ounces of water beyond my coffee and tea. One way to boost the nutritional power of your water is to add a squeeze lemon to it. Lemon is an astringent, a potent antiseptic, and contains anti-cancer properties: antioxidants. A little squeeze goes a long way to keeping your digestive system healthy. Here's a hint: at the office I use bottled "Real Lemon 100% Lemon Juice" rather than mess with squeezing fresh fruit. It works just as well. (And if you need a bit of sweetness go ahead and add your favorite sugar-substitute).

Next, include some exercise in your day. Walking, playing, laughing. It is all-good when it comes to giving your body extra oxygen. And motion will increase the level of endorphins - your feel-good hormones - and you will feel good. Feeling an afternoon slump? Try a brisk ten-minute walk and you are bound to enjoy a new sense of energy. You don't have to hurt yourself: you don't need expensive equipment. Just do something that gets you moving. Sweep the floor, dance to your iPod, walk the Mall. Anything. Your body will thank you.

Finally, Do not attempt Day 6 and beyond alone. Please come to the Neighborhood where you will meet others just like you who are doing their very best at LivingAfterWLS. You never need to be alone.

The following are some current conversations in the Neighborhood as our community members bond in sharing their Day 6 Journey. Take a look:

From mauriti:
I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)

Anyone want to buddy up?
Link to the conversation here
From Jewel in New Zealand:
Its day 6 now i lost a total of 2kg so that's 4lbs i now weigh 92kg which is the weight on my tickler scale i have not been able to get below this weight i keep putting on 2kg so it is a dance between 92,93,94 oh boy.
Here are my thoughts i need to exercise 6 times a week.Nothing too fancy either a walk,swim or use the exercycle.
The rules from my surgery team are basic
1.Eat three meals
2.Take your vitamins
3.Exercise

Do this daily and the weight will take care of it self.
When i saw my surgeon he said to me basically most people i have operated on Use food not for fuel but for emotional support.
His suggestion was get help in this area as it is a big part of it!
Doing 5dpt this has shown me how strong i am.
On a food level my biggest weekness is Milk having a latte actually mocha i did swap to just latte then add your milk for my protein shakes no wonder i have problems with the 2kg's on & off again.
Hey i have to head off i will submit my food plan to the other ladies who have buddy up on this process
CIAO Jewel


Sounds simple really.
Join Jewel and others here



Mini Breakfast Pizzas

I just found this great recipe from the American Egg Board: Mini Breakfast Pizzas. What a great way to start your day and what a healthy way to send the kids off to school.

Ingredients:
4 EGGS, beaten
1/3 cup pizza sauce
2 English muffins, split, toasted
1/2cup shredded Italian cheese blend (2 oz.) Dried oregano leaves

Directions:
HEAT oven to 450°F. COAT large nonstick skillet with cooking spray; heat over medium heat until hot.

POUR IN eggs. As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner, forming large soft curds. CONTINUE cooking - pulling, lifting and folding eggs - until thickened and no visible liquid egg remains. Do not stir constantly. REMOVE from heat.

SPREAD pizza sauce evenly on muffin halves; place on baking sheet. TOP with eggs and cheese, dividing evenly.

BAKE in 450°F oven until cheese is melted, about 5 minutes. SPRINKLE with oregano.

For more great recipes visit the LivingAfterWLS Kitchen

Wednesday, August 19, 2009

Water & Dehydration


Hey Guys -- This thread from the Neighborhood is darn near older than the Neighborhood! But it is still pertinent to us. As we know, WATER WATER WATER is rule #2.

Perhaps you know that two weekends ago I suffered a severe case of food poisoning, so severe that I couldn't even keep water or tea down. Not one swallow. Well, Jim was out of town and by the time he got home Monday night (I had been sick since Friday) I was extremely ill from the initial food poisoning and then the dehydration that followed. So the first lesson I learned, go get help even if husband isn't home! (LOL - I can be as stubborn as a man when it comes to seeing the doctor!) Next, try anything to get the fluids down. Dehydration can be deadly.

Health care workers use this solution for ORT - Oral Rehydration Therapy. The solution is taken by mouth to treat dehydration caused by diarrhea. Combine 1/2c boiling water, 4tsp sugar and 1/2tsp salt. Dissolve and cool before taking. The sugar may cause you to panic because we know it may cause dumping syndrome. But from my experience the dehydration was a greater immediate concern than dumping. And as always (disclaimer) it is important to seek the advice of your qualified health care professional!

Join the conversation in the Neighborhood

Tuesday, August 11, 2009

Kaye Answers: Veggies on the 5 Day Pouch Test

5 Day Pouch Test Frequently Asked Question: What role do vegetables and fruit play in the plan?

I am pleased that so many people include vegetables and fruit as part of their healthy post-WLS diet. Often labeled "good carbs" vegetables are an important part of our nutritional plan. But I dare say that few people have become out-of-control in a carb cycle eating vegetables or fruit. It is the simple carbohydrates (processed food or starches) that cause a carb-addiction due to the chemical reaction they cause that affects our blood glucose levels.

The high protein diet we were instructed to follow after surgery works to facilitate weight loss because protein requires so much energy to digest that we use stored energy (fat) just to process it. In addition protein is loaded with wonderful amino acids that make our bodies strong and bring about healing. When people report weight loss with the 5 Day Pouch Test it is because they have pushed their body into high metabolic burn by eating protein rich food.

If you are presently enjoying a diet of lean protein and clean complex carbohydrates then you do not need to follow the 5 Day Pouch Test. You are eating in a way we commonly refer to as "Day 6". However, if you find yourself reaching for processed simple carbohydrates such as crackers, pretzels, chips, cookies, pasta or non-nutritional grains then using the 5 Day Pouch Test to break that cycle will help get you back on the track of nutritional eating.

Beginning on Day 6 after following the 5 Day Pouch Test plan fruits and vegetables should be one-third of your nutritional intake. I measure this with the 2B/1B Rhythm, 2 Bites Protein, 1 Bite Complex Carbohydrate. In addition fruits and vegetables should be used as ingredients to flavor protein with sauces or relish and the like. During the 5 Day Pouch Test, with the exception of the Carb Monster Soups, they do not play a leading role in our diet. Low-glycemic fruit may be eaten between meals on Days 1 & 2 to alleviate the symptoms of carbohydrate withdrawal such as headache or nausea. I suggest a piece of melon, handful of berries, orange or apple.

Saucy Recipes for Grilled Chicken

Earlier this year, in Cooking With Kaye, I shared these recipes for fruit sauces for skillet chicken. Now that it is grilling season I'm finding the sauces equally as good on protein grilled outdoors. The only difference is that the pan will not have the brown bits from the chicken saute' which add so much flavor to the sauce. On the other hand fresh fruit lightly prepared into a sauce compensates for flavor. Give them a try. For your reference I've added the skillet saute' method to the bottom of this post. Enjoy!

Previously published April 15, 2009 in Cooking With Kaye
These sauce variations all include fruit as an ingredient. Many weight loss surgery patients who include fruit in their savory protein dishes report fewer cravings for sweets following the meal. Once you perfect these sauces expand your repertoire to include a greater variety of fruits to keep your palate and eye satisfied.

APPLE CIDER CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 2 peeled, cored and thickly sliced Granny Smith apples, 1/4 cup finely chopped shallot and 1 teaspoon dried thyme. Cook, stirring, until softened, 2 to 3 minutes. Add 1/2 cup apple cider and 1/2 cup reduced-sodium chicken broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Stir 1 tablespoon reduced-fat sour cream and 1 tablespoon chopped fresh parsley into sauce. Season with salt and pepper and spoon over chicken.

Per Serving: 235 calories, 30g protein, 6g fat, 15g carbohydrate.

GRAPEFRUIT-MINT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 1/4 cup finely chopped shallots and 1/4 teaspoon crushed red pepper. Cook, stirring, for about 2 minutes. Remove from heat. In a small bowl, whisk 1/2 cup reduced-sodium chicken broth, 1/2 cup ruby-red grapefruit juice, 1 tablespoon chopped fresh mint and 2 teaspoons flour. Add to skillet and return to medium heat. Cook, whisking, until slightly thickened, about 3 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with 1 tablespoon chopped fresh mint.

Per Serving: 200 calories, 30g protein, 5g fat and 6g carbohydrate.

SPICED APRICOT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoon oil to skillet. Add 1/4 cup finely chopped onion, 2 minced garlic cloves, 1/2 teaspoon ground cumin, 1/4 teaspoon ground cinnamon and a pinch of cayenne pepper. Cook, stirring, for 1 minute. Add 1/2 cup unsweetened pineapple juice, 1/2 cup reduced-sodium chicken broth, 1/3 cup chopped dried apricots and 2 tablespoons fresh lemon juice and bring to a simmer. Cook until slightly thickened, about 5 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with 2 tablespoons chopped fresh mint.

Per Serving: 225 calories, 30g protein, 5g fat, 14g carbohydrate, 1g dietary fiber.



Method: Basic Chicken Saute'

Follow these three easy steps for perfect skillet chicken. Select one of the ten recipe variations to add nutrients and variety to your weeknight healthy chicken supper. Increase the number of chicken pieces as desired. Please be sure to read the sauce recipe completely in order to have all ingredients on hand.

Step 1:
Season 4 boneless, skinless chicken breasts (4-6 ounces each) on both sides with salt and pepper. In a large heavy skillet heat 2 teaspoons olive or canola oil over medium-high heat. Add chicken pieces and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Step 2:
Choose one of the 10 sauce recipes. Saute aromatics in the skillet, then add liquid(s). Simmer until reduced to desired sauce consistency.

Step 3:
Return chicken and accumulated juices to skillet and simmer gently until cooked through, about 4 minutes.

Note: The recipe calls for white meat chicken breasts, but boneless, skinless chicken thighs and less expensive and work equally as well with the sauce variations and this cooking method. In fact, I prefer the darker meat chicken which is richer in flavor and tends to be moister. Dark meat chicken is higher in fat than the breast meat, however dark meat is a more concentrated source of minerals including zinc and iron.

Neighborhood News: August 11, 2009

Greetings Neighbors! Are you looking for interesting conversation and great information from others who are just like you, LivingAfterWLS? Here are a few links over to the Neighborhood so you can follow and join in the conversation. Remember, the Neighborhood is YOUR safe haven community of friends who are LivingAfterWLS! Join us!


Day 6 - Looking for Buddies

"I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)
Anyone want to buddy up?" Go here


Hungry for some salmon? Try Daniel's Blackened salmon. Mouthwatering picture. Click here.

Probiotics Help Gastric-Bypass Patients Lose Weight More Quickly
"In a study published in the July issue of the Journal of Gastrointestinal Surgery, John Morton, MD, associate professor of surgery at the medical school, showed that patients who take probiotics after the gastric-bypass procedure tend to shed more pounds than those who don't take the supplements. Probiotics are the so-called "good" bacteria found in yogurt as well as in over-the-counter dietary supplements that help in the digestion of food."
Read the full article and follow the conversation here

There is still time to get in on Fun Friday August 7th! This is our favorite Neighborhood quiz game with fabulous prizes! And this week's quiz is a real head scratcher. Go here to play


That's just a quick look -- remember it is always a beautiful day in the Neighborhood!

Monday, August 10, 2009

You Should Have Admitted

So, I'm going through the comment moderation for the LivingAfterWLS Blog by Kaye Bailey today. Someone signing on as "Fat Bastard" commented on the Vitamin B Supplementation post of August 5th:

"You should have admitted you were a glutton."

hmmmmm ---- isn't having restrictive stomach surgery to prevent over eating the greatest admission of gluttony? Just asking. And for the record, I do not believe gluttony was the exclusive 7 deadly sin to cause my obesity. There was sloth (lack of exercise); pride (unwilling to seek help or support); lust (hunger for all things decadent); greed (keeping all left-overs for myself) ..... you get the idea!


So I deleted the comment. What are your thoughts on this type of feedback? Is it appropriate to delete it or should we allow it so that the prejudice against the obese can proliferate?

Friday, August 07, 2009

Fun Friday has Me Scratching my Head

HAPPY FRIDAY NEIGHBORS!!!!

What a long week it has been for me and I am certainly looking forward to a great weekend with a full To-Do list around home. What have you got planned?

Fun Friday August 7, 2009

While you are waiting for quitting time how 'bout jumping over to the Neighborhood and play our favorite quiz game: Fun Friday. Today's question, brought to us by the always charming and clever songbirddiane, has me scratching my head. I'm working up my answers now and looking forward to reading many other clever responses. So join us. Remember there are fabulous prizes for two lucky winners each week!

Have Fun!

Join us in the Neighborhood!

Wednesday, August 05, 2009

Vitamin B-Complex: WLS Patients Must Supplement

Hello Everyone. Since 10 years ago when I had gastric bypass surgery not much has changed regarding supplementation of B-Complex vitamins for malabsorptive procedures (gastric bypass). Most surgeons and nutritionists agree we need to supplement. I continue to receive occasional B-12 injections in addition to daily use of BariCeuticals pharmceutical grade B-12 complex which is an easy to take sublingual spray. So far my blood work indicates my Vitamin B levels are appropriate and my energy and mood are sustained. It is so important that we do pay attention to our vitamin and mineral intake and keep up with annual blood tests so that we can avoid nutritional health problems later down the line. Here is a refresher article from my sydicated collection of articles at EzineArticles.com:

By Kaye Bailey - EzineArticles Expert Author

The malabsorptive nature of the gastric bypass system prohibits adequate amounts of B-complex vitamins from food sources from entering the body of weight loss surgery patients. Annual blood tests indicate that patients who do not supplement their diet with B-Complex Vitamins are deficient.

B-Complex vitamins are found in both meat and plant foods. Most dietary supplements contain the B-Complex vitamins, but many WLS patients elect to take an additional B-Complex tablet. There is risk of B-Complex deficiency due to malabsorption and limited food intake. B-Complex tablets can be purchased in sublingual form – a small tablet placed under the tongue to be dissolved and absorbed through the soft tissues of the mouth.

Learn more about BariCeuticals pharmceutical grade B-12 complex spray.

It has long been believed, although not scientifically supported, that mega doses of B-complex vitamins will combat everyday stress, boost energy and control food cravings. I can recall years ago my moody grandmother taking a trip to see the town doctor for a B-12 shot. Much to grandfather’s relief she returned from the visit cheerful and seemingly stress-free. In those days it was common for women “going through the change” to take B-12 shots.

The Vitamin B complex refers to all of the known essential water-soluble vitamins except for vitamin C. These include thiamine (vitamin B1) riboflavin (vitamin B2), niacin (vitamin B3) pantothenic acid (vitamin B5) pyridoxine (vitamin B6) biotin, folic acid and the cobalmins (vitamin B12). Each member of the B-complex has a unique structure and performs unique functions in the body. B-Complex vitamins support energy production, the immune system, proper cell division and support the nervous system.

Recent research conducted by the National Institute on Aging found that women over age 65 with a vitamin B12 deficiency were twice as likely to suffer from depression as those with a full store of the vitamin. Maybe Grandma was right to visit her doctor for that shot of cheerfulness. Today things are easier, slip a tab of feel-good nutrients under your tongue.

Article Source: Article Source: Vitamin B-Complex: WLS Patients Must Supplement