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Sunday, January 29, 2012

5DPT: Questions, Answers & Hot Topics

Today we take a look back at the most frequently asked 5DPT questions in the last year. As the 5 Day Pouch Test has become more widely known information about it --both accurate and inaccurate-- abounds.
Kaye Bailey
Kaye Bailey
As the author of the plan this is a mixed blessing. I am pleased so many people have used the plan to get back to basics. On the other hand, glibly shared summations of the plan often lead to misunderstandings and disappointing results. I have seen the plan absurdly simplified to "just drink liquids for two days, then mushy food, then regular food. That's it."  Not so fast. What are the liquid options? What is mushy food? What about protein first? Where is mention of slider foods and liquid restrictions?  Simply put, the 5DPT is not that simple.

The 5DPT as it is written and presented online and in print is an organized approach to getting back to the WLS basics both mentally and metabolically. When followed with attention to details we hear great success stories that include restored feelings of pouch tightness and satiation, lost weight, increased energy and overall improved confidence and mental well-being. 

If you are going to invest five days into getting back on track then do it all the way. Take the program as a whole and immerse yourself in doing it right. Build that storm of enthusiasm and recreate the excitement you felt leading into surgery and the days and weeks that followed. Learn about yourself. Take notes and use the 5DPT 2-page journal. Learn your strengths and weaknesses and harness that knowledge to do better on Day 6 and Beyond.
 
Read the full Bulletin in our Archives: 5DPT February 2012

Saturday, January 28, 2012

ENDING SOON!


Two Coupons* - Great Savings! 
We have two live coupons in the LivingAfterWLS General Store right now.
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Our January promotion is active as well. For orders less than $29 use Coupon Code HAPPY2012 and save. Great opportunity to stock up on soup or get our terrific new reference book "What to Eat When You're Eating Out" - publisher price $10.95 - Sale price $9.95. Learn More
This coupon expires 2/10/2012.


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Sunday Breakfast: Egg-Broccoli Custard Bake

More egg recipes

This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day. This may be used for breakfast on Days 4 and 5 of the 5 Day Pouch Test.


Ingredients:
1 package (10 oz.) frozen chopped broccoli, thawed and drained
1 can (4 oz.) sliced mushrooms, drained
1 cup (4 oz.) shredded reduced-fat Swiss cheese
6 eggs
1/2 cup skim milk
1/2 cup bottled reduced-fat ranch dressing
3 tablespoons flour

Directions:
In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.

Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.

Thursday, January 26, 2012

Fast Food, Soup, WLS & You: Making good choices

Soup on the Go:
Smart choices for fast food & restaurant soups from leading nutritionist.
From Cooking with Kaye recipe Newsletter
Link to full Newsletter

While soup does not appear to be a convenience food there are actually some great choices available for dining in or take-out from some of America's leading chain restaurants. According to Hope S. Warshaw, a registered dietician and noted author of multiple food and nutrition reference books, Americans average six meals a week eaten away from home. These are meals prepared in diners, restaurants and fast food joints. She concedes it is our lifestyle driving this trend. "In today's fast-paced and convenience-focused world, Americans frequently choose restaurant meals, eaten in or out of restaurants, to get the job of eating done. When we eat out we surrender to the establishment how the food is prepared, the quality and freshness of the food, and the portion size. But, according to Warshaw, when we are informed we are better able to make smart food choices that support our health and nutrition goals.

From her 800-page 2009 book "What to Eat When You're Eating Out-2nd Edition" I present three national restaurants offering soup selections that are healthy for the general public and support our "Protein First" weight loss surgery diet.

Panera Bread established in 1981 with the single goal of making great bread, is widely credited with driving the nationwide trend toward specialty breads made with quality fresh ingredients. Panera has nearly 1,500 bakery-cafes in the United States and Canad. Their menu includes breads, sandwiches, soup, salads, baked desserts and a variety of non-alcoholic beverages. Average price per meal is less than $10 and a meal of soup is much less than that.

Top Soup Picks Supporting our WLS Goals:
Low-Fat Vegetarian Black Bean Soup. A 1-cup serving (perfect pouch portion) provides 150 calories and 8 grams protein. That is a little low for protein requirements per meal but the soup also provides 6 grams of fiber while being low in fat and virtually trans fat free. The carbs, measuring 28g per serving, seem high at first glance. But black beans are low-glycemic (GI Value 30) complex carbohydrates. They are rich in folate, manganese, thiamin (B Vitamin) and potassium.

Also good: Turkey Chickpea Chili Soup. 1 (1-cup) serving provides 180 calories, 10g protein, 7g fiber, 22g carbohydrate and is low in fat.
See pages 506-507 of "What to Eat".

Wendy's is a fast food chain known for its "old fashioned" hamburgers. Since opening in 1969 the chain is now 7,000 restaurants strong worldwide. For people with the smaller eating capacity from WLS the Wendy's junior menu is a good place to find traditional burgers and fries in smaller portions. And their chili is widely accepted by many bariatric nutritionists as a suitable choice for occasional dining at the restaurant. A small serving of chili without any sides or beverages is less than $3.00 in most locations.

A small serving of Wendy's Chili (about 1 cup) provides 190 calories with 14g protein, 5g fiber, 19g carbohydrate (again - low glycemic), and is low in fat. The sodium comes in high at 830mg in the small serving size. That is 36% of the total sodium intake (2,300mg/day) the general population should have in a day as set by the USDA Food & Drug Administration in May 2010. Be mindful to select meals with lower sodium values on days that you enjoy the famous Wendy's chili.
See pages 254-255 of What to Eat.

Boston Market is the smallest chain that we look at here with fewer than 600 restaurants, mostly in the northeast United States with a few locations in Canada. The stores are easily recognized by their white and black striped awnings with red trim. Most meals are hot and ready to take-and-go but some restaurants offer dine-in facilities. On the national menu we find rotisserie chicken, beef brisket, country fried chicken and assorted fish entrees that are battered and baked. Sandwiches and soups are offered and may vary by location.

Try Boston Market's Chicken Noodle Soup next time you visit. A 6-ounce serving provides 170 calories with 13 grams protein and 17g carbohydrate. Like most commercially prepared soups the sodium is high at 930mg per serving (38% of your DV- daily value). This is a broth based thinner soup so it is very important to remember your liquid restrictions and avoid drinking fluids for 30 minutes before and 30 minutes after eating. This will help your pouch stay full longer and give your body a better opportunity to absorb the nutrients from the chicken noodle soup. A cup of soup is less than $5 at most locations.
See pages 358-359 of What to Eat.


EatingOutNew!! LivingAfterWLS General Store
Eating Out Guide
What to Eat When You're Eating Out
by Hope S. Warshaw
Paperback, 800 pages
2nd edition published 2009

Valuable resource featuring nutritional counts for more than 60 of America's most popular restaurants. Learn strategies for selecting healthier restaurant meals. Get counts for calories, carbohydrate, fat, and protein; know the exchanges/choices and serving sizes for every menu item; and find complete menus from America's most popular restaurants. Also contains tips and facts for healthier restaurant eating. Great resource for eating out while trying to manage health, weight and wellness.

Publisher's Price: $10.95
Value Price: $9.95
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When & How to Enjoy Soup After WLS

Cooking with Kaye
Soups ON! 
When & How to Enjoy Soup after WLS 
Tomato Chickpea Soup with Sour CreamA whole lot of
bang for your bowl! 

January 25, 2012

Greetings!

It is not very often that I hear from someone who struggles with technical issues when eating soup after weight loss surgery. Soup doesn't get "stuck" going down and if we eat too much the discomfort is short-lived (compared to eating too much solid food that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food. When animal protein is cooked into a soup it is moist and succulent making it easy to chew, swallow, and digest. Cooked vegetables are more readily tolerated by many WLSers compared to raw vegetables. And grains like pearl barley or quinoa are portion controlled and digestible when included as an ingredient in soup.
Today's Cooking with Kaye presents delicious soup recipes to keep your pot full and your pouch happy. There are also many great tips for getting the most enjoyment and nutrition from a meal of soup. I hope you enjoy these recipes and make them a part of your dietary rotation.

Thanks for cooking with me!
Kaye Bailey

Open the free Cooking with Kaye newsletter

Featured recipes include:
Tuscan Smoked Turkey-Bean Soup
Woodsman's Turkey Bean Soup
Chicken and White Bean Soup
Chicken & Spinach Soup with Fresh Pesto
Italian Meatball Soup
 

Wednesday, January 18, 2012

Paula Deen: Leave her junk alone!

I'm not sure Paula Deen deserves the backlash she is getting for being slow to disclose her type 2 diabetes diagnosis. Honestly, don't most of us appreciate the HIPAA privacy laws that keep our medical junk private? When did it become the assigned burden of celebrity to share their personal health care junk? As for her cooking show content - I'm no lawyer, but I am confident she is under contract to produce very specific content regardless of her personal health crisis. Her job is to teach Southern comfort cooking which was no doubt defined in painstaking detail long before she batted those big baby blues at the camera. And my final question: Just how many of us actually make a Paula Deen recipe as a matter of routine? Can she really be blamed for the corruption of the family meal? I don't think so.

What are your thoughts?

Refresher: Link to the Health & Human Services HIPAA law that keeps the health care junk of us common folks private:

Pumpkin Shrimp Soup - 5DPT Favorite

We have received many requests for this popular pumpkin soup recipe, a variation to our low-carb Pumpkin and Sausage Soup from the 5 Day Pouch Test. Please enjoy this for supper! And it makes great left-overs for lunch tomorrow.

Pumpkin Shrimp Soup - Another 5DPT Great!


Day 1 & 2 Liquids
The Low-Carb Pumpkin & Sausage Soup recipe is a favorite of seasoned 5 Day Pouch Testers. (Page 69 of the 5DPT Owner's Manual or online here: 5DPT Recipes). Recently I came across another pumpkin soup recipe that showed great promise: but first I needed to calculate the nutritionals and give it the family taste test. It is smooth as silk and delicious. The numbers are great too, being much lower in fat than the sausage recipe. Shrimp and whole milk provide protein while the pumpkin and other vegetables provide complex carbohydrates to keep the Carb Monster away. Give this refreshing change a try and I promise it will be part of your Day 6 menu rotation in the cold months to come! Enjoy!

Ingredients:
2 tablespoons unsalted butter
2 medium onions, sliced
2 medium carrots, sliced
2 medium garlic cloves, minced
1 teaspoon Old Bay Seafood Seasoning
1 (14-ounce) can fat free reduced sodium chicken broth
1 (15-ounce) can pumpkin puree, no added salt
1 cup whole milk
8 ounces cooked shrimp, peeled and deveined (if frozen, thawed)*
freshly grated nutmeg for garnish, optional

Over medium-high heat in a large soup pot, melt butter and cook the onions, carrots, and garlic, covered until tender, about 10-12 minutes, stirring occasionally. Stir in the Old Bay Seafood Seasoning and 1/2 cup of the chicken broth. Working in batches puree the cooked vegetables in a blender or food processor following safety guidelines for processing hot food (see article below). Return vegetable puree to cooking pot. (Alternatively, use an immersion blender to puree the soup).

To vegetable puree add the remaining broth, pumpkin puree, milk and thawed drained shrimp. Heat gently to a low simmer, not boiling, and allow to cook 5 minutes until soup thickens slightly and is warm throughout. Serve immediately in measured 1 cup portions. Garnish each serving with a sprinkle of freshly grated nutmeg.

Serves 4. Per 1 cup serving: 245 calories, 19g protein, 23g carbohydrate, 6g dietary fiber, 5g fat.

For leftovers reheat in the microwave on low to avoid overcooking the shrimp.

*Canned shrimp, crabmeat, or salmon would work equally well in place of the frozen shrimp if necessary. Just make sure you have 8-ounces of seafood after draining the liquid.

Visit the LivingAfterWLS Neighborhood for more WLS Recipes

Thursday, January 05, 2012

Delicious Fish Cakes: High Protein, Easy, Affordable

5 Day Pouch Test Day 3 Recipe
Fish Cakes

I found this recipe in a Prevention magazine and it is uncomplicated and delicious. Instead of using the predictable canned fish this recipe uses fish fillets that are quickly poached. This makes the cakes light and the citrus adds freshness. Give these a try on Day 3 of the 5DPT or any time you want a light protein-dense meal.

Ingredients:
1 lb cod*, cut into large chunks
1/2 teaspoon salt
1/4 cup + 2 tablespoons 2% Greek yogurt
1/4 cup chopped fresh parsley
1 egg yolk, beaten
1 tablespoon Dijon-style mustard
1 tablespoon freshly squeezed lemon juice (from 1/2 lemon)
3/4 cup + 2 tablespoons or bread crumbs
3 scallions, minced
1/4 teaspoon freshly ground black pepper
1/4 cup canola oil

Directions:
STEAM fish: Put about an inch of water in bottom of large nonstick skillet and bring to a simmer over medium-high heat. Season fish with 1/4 teaspoon of the salt and add it to the pan. Cover pan and simmer fish over low heat until just done, 6 to 8 minutes. Remove from pan with slotted spoon and drain on paper towels. Pour out the water and dry pan. Allow fish to cool slightly, about 5 minutes, and pat completely dry.

FLAKE fish in medium bowl with forks or your fingers, removing any bones as you go. Add yogurt, parsley, egg yolk, mustard, lemon juice, 6 tablespoons of the panko, scallions, pepper, and remaining 1/4 teaspoon salt. Stir to combine.

SHAPE mixture into eight round cakes. Coat cakes with remaining 1/2 cup panko and pat off the excess.

HEAT 2 tablespoons of the oil in the nonstick skillet over medium heat. Add cakes and cook till brown and crisp, 2 to 3 minutes. Add the remaining 2 tablespoons oil, turn cakes, and cook until golden brown on the other side, 2 to 3 minutes longer. drain on paper towels. Serve hot with one of the dipping sauces.

*I used thawed tilapia fillets and they worked quite well. Select a firm white fish that is free of bones and skins. Be sure to safely thaw frozen fish fillets following package instructions.

Serves 4. Per serving: 291 calories, 29g protein, 12g carbohydrate, 16.5g fat (2g saturated), 1g dietary fiber.

5DPT Recipes Day 3

Protein Shakes: Nutrients to Digest & Absorb

As far as I am personally concerned, the only reason for me to ever drink a protein shake meal replacement is so that I can deliver to my body easily digested food that can be efficiently broken down into nutrients to be absorbed out of the digestive tract and into the body. Convenience and economics are secondary considerations for me because I understand the importance of providing high quality protein, vitamins and minerals to my body. My preferred method of doing this is eating solid food. But if I am unable to provide addequate nutrition with solid food it is essential I supplement with a high-quality, preferably medical grade, protein beverage. Most dieticians working with bariatric patients recommend protein supplements made with whey protein isolate.

When I include a protein beverage in my diet it is key to observe the liquid restrictions by drinking no other liquids 30 minutes before or after drinking the protein shake. In addition, I try to take no longer than 15 minutes to consume the shake. This is to ensure that beginning with ingestion when food mixes with saliva in the mouth that I give my body every opportunity to absorb the nutrients in the shake. If I chase a shake with a drink of water without allowing time for digestion and absorption I am missing the opportunity to make use of the nutrients.

Safely Slim Protein Shakes






For me a high protein low carbohydrate sugar-free protein shake is the best. I look for ready-to-drink shakes or powder that contains 15 to 20 grams protein per serving using whey protein isolate. A single serving should not exceed 200 calories. Using a blender I like to mix 3/4 cup room temperature coffee with 1 scoop vanilla protein powder, 2 tablespoons plain non-fat yogurt and 4-5 ice cubes, blending until smooth. This takes me about 30 minutes to drink and keeps me full for several hours.

Please join us in the Neighborhood and post your favorite protein drink recipe in the Community Kitchen.

Monday, January 02, 2012

Save on Great WLS Products

Free Shipping Offer
LivingAfterWLS General Store
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Are you ready to get back to the basics of weight loss surgery and make 2012 your healthiest year ever?  We are ready to help you set achievable goals, conquer destructive habits, get on track and achieve your greatest weight-management potential.

To get you started the LivingAfterWLS General Store is pleased to offer FREE Priority Mail shipping on the products you need to support your 5 Day Pouch Test and take you to Day 6 and Beyond! A savings of $4.95! Shop the 5 Day Pouch Test Build-a-Bundle and enter code:
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Bestseller Book Bundle

Put the Power of the Pouch in your hands with Kaye Bailey's two best selling books: The 5 Day PouchTest Owner's Manual (2008) and Day 6: Beyond the 5 Day Pouch Test (2009). Over 300 pages of inspiration, motivation, empowerment and know-how to get you on track with weight loss surgery and keep you there! Great recipes, inspiring hints and divine secrets! Spoken in Kaye's compelling voice of compassion and "You Can Do This" spirit.  SKU #LAWLS-BSB02


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Hope is the fuel that turns dreams into reality

Greetings! 

Hello and Welcome!

Welcome to our first You Have Arrived Weekly Digest for 2012! Glad to have you with us. We look forward to providing more meaningful content and useful recipes and ideas in 2012. Today we talk about getting back on track with our weight loss surgery goals and lifestyle. It seems to me, whether we have strayed slightly or completely veered off course, the beginning of a new year is always an exciting energized time of renewed commitment. Like you, I hope to harness the excitement of a new beginning and make a fresh start of managing my health and weight with my WLS tool. I hope you will join me!   


CHEERS!
Kaye 

Just a note: Our LivingAfterWLS Neighborhood refurbishing is a little behind schedule and we are still offline. But we have a good team of experts working on it and I hope to send you a message in the next day or two saying the Neighborhood gates are open, Come on In!  Thanks so much for your patience during this reconstruction. I promise, you are going to love all the new community features!