Double Promotion: LivingAfterWLS Store

Rare double promotion at the LivingAfterWLS General Store:

Shop Now

Books   ~  Bundle Values  ~   5 Day Pouch Test

  Dietary Support    ~   Hair Care

Turkey Bacon: It's a Wrap!

Everywhere we went this holiday season it seems bacon made an appearance on the appetizer table or buffet line wrapped around vegetables and meatballs and shrimp. As delicious as these bacon wrapped holiday treats are, the reality is they are loaded with fat and calories. Substituting turkey bacon for pork bacon can cut calories and fat by 50% without sacrificing flavor.

Jennie-O Turkey Bacon contains 60% less fat and sodium than pork bacon. One serving provides 30 calories, 2.5 grams fat, 2 grams protein and no carbohydrate. Turkey bacon may be substituted in recipes calling for pork bacon. Pay close attention during cooking as cooking times will be different from cooking time for pork bacon. Find Jennie-O Turkey Bacon in the refrigerated section of your grocery store. Try this recipe at your next potluck and let the compliments roll:

 Turkey Bacon Wrapped Asparagus  

Recipe shared from Jennie-O Turkey

Ingredients:
16 asparagus spears, trimmed
1 tablespoon chopped fresh dill
1 tablespoon olive oil
8 slices JENNIE-O® Turkey Bacon, halved
roasted red pepper hummus, if desired

Directions:
Prepare grill. Bring large pot of water to boil. Add asparagus. Blanch 10 seconds or until bright green. Remove and add to bowl of iced water. Let stand 5 minutes; drain. Toss asparagus, dill and oil in large shallow dish. Wrap piece of bacon around each asparagus spear. Grill asparagus 5 to 7 minutes, turning once until bacon is crisp. Serve with hummus or dip of your choice.

Serves 4. Per serving: 100 calories; 5 grams protein; 2 grams carbohydrate; 8 grams fat; 1 gram dietary fiber.

More Turkey Bacon Recipes

Happy Holidays from Us to You

Sugared Cranberries: A Tasty Indulgence

Cranberries are a brilliant gem on the holiday table. Add a little sparkling sugar and you have a delicious treat that even the kiddies will enjoy: Sugared Cranberries.  I've been sharing this recipe with the LivingAfterWLS community for several years and many of you have reported how delighted you are with this treat. Others panic at the word sugar reminding me we are instructed to restrict sugar in our diet after bariatric surgery. I understand this concern and appreciate our community for the desire to follow the rules.

I think sugared cranberries are an ideal indulgence this time of year when we are tempted with so many high calorie rich sweets and confections.  Cranberries on their own are considered a superfood loaded with vitamin C and phytonutrients that promote good health. But their tart bite keeps them off the snack table. With just a little stove time, an overnight steep in syrup, then a dusting of fine sugar sweetness these tart berries become tasty delights. The steeping plumps the berries, the sugar dusting adds a crunch. One bite delivers sweet juicy cranberry flavor with a pleasing tart burst. This little treat packs a big punch and is suprisingly satisfying with only a few bites. A few sugared cranberries leaves me happy and satisfied and most importantly, disinclined to reach for something else on the sweet holiday buffet.

A serving is 1/3 cup and provides 75 calories, a trace of protein, no fat, and 17 grams carbohydrate (9 grams sugar).  I hope you'll find a place for this little treat on your holiday table.

Sugared Cranberries

Ingredients:
2 cups granulated sugar
2 cups water
2 cups fresh cranberries
3/4 cup superfine sugar

Directions: Combine granulated sugar and water in a small saucepan over low heat, stirring mixture until sugar dissolves. Bring to a simmer; remove from heat. (Do not boil or the cranberries may pop when added.) Stir in cranberries; pour mixture into a bowl. Cover and refrigerate 8 hours or overnight. Drain cranberries in a colander over a bowl, reserving steeping liquid, if desired. Place superfine sugar in a shallow dish. Add the cranberries, rolling to coat with sugar. Spread sugared cranberries in a single layer on a baking sheet; let stand at room temperature 1 hour or until dry.

Note: The steeping liquid clings to the berries and helps the sugar adhere. Store in an airtight container in a cool place for up to a week.

Healthy Tasty Energy-Booster Mocktail

Hello Monday! Is everyone ready for Christmas?
 
You all know how much I love my Emergen-C Health and Energy Booster. Today I received a new recipe from Emegen-C for a great healthy holiday beverage. Here it is: give it try for a refreshing energy boosting beverage to keep you going over these busy days.

From the LivingAfterWLS Store:
Emergen-C is a fizzy drink mix in a variety of delicious and refreshing flavors. Each serving contains 1,000 mg. Vitamin C, 24 nutrients with antioxidants, electrolytes, B vitamins. Sweetened with fructose. We offer several puchasing options and an assortment of flavors that are difficult to find at your local drugstore or superstore. Remember, fizzy is effervescent, not carbonation. The bubbles are a natural reaction when the minerals hit the water. Emergen-C is an approved dietary supplement by most bariatric nutritionists.

Buy Emergen-C

Emergen-C Pominator Cranberry Mocktail

Ingredients
1 packet of Emergen-C Super Orange vitamin drink mix
1 packet of Emergen-C Cranberry-Pomegranate vitamin drink mix
8 ounces of Cranberry Juice
1 handful of frozen cranberries

Directions
Mix all ingredients together and pour into two festive glasses. Enjoy!
Serves 2

The Vitamin and Blood Sugar Connection after WLS

This is in response to the comments on Facebook regarding our LivingAfterWLS Digest yesterday on the importance of vitamin supplements following weight loss surgery. Kathy said she must take her vitamins or her blood glucose (blood sugar) drops and Karen asked what one had to do with another. Kathy - Great share of your experience and Karen Great question. --I offer here a quick answer (due to time limitations) but I've added this topic to my 2014 Editorial Docket first quarter so I can provide a more detailed and better researched response in article format.--
 

The Vitamin and Blood Sugar Connection after WLS

The vitamins/minerals most frequently implicated in blood glucose management are the electrolytes: specifically sodium, potassium, bicarbonate, chloride, calcium, and phosphates. As reported by Diabetic Health & Wellness (DH&W) in December 2013 with a disease such as diabetes where metabolic function is disrupted severe electrolyte imbalance can occur. "This is why managing electrolytes is a major issue for diabetics. One problem diabetics face is an offset of the proportion of electrolytes in their body caused by changes in their blood glucose level (typically high blood sugar). When you are hyperglycemic your body tries to get rid of excess glucose through increased urination. This increase in fluid loss causes electrolytes to also be lost, creating an imbalance in the body. The symptoms of electrolyte imbalance include fatigue, headache, irritability, and muscle pain."

The experts at DH&W say "The best way to keep your electrolytes balanced without disrupting your blood sugar is to include foods which are good sources of electrolytes in your diet as part of your diabetic meal plan." However, after WLS managing electrolytes with diet alone is challenging due to lower caloric intake, and intolerance of some foods. With malabsorptive procedures, such as gastric bypass, there is a shortage of gastric enzymes to break-down nutrients for transfer to vital organs via the blood stream. In fact, WLS poses a host of complications in nutrient and electrolyte balance which manifests as dumping syndrome, hypoglycemia, blood sugar crashes, etc.

Further Reading From Diabetic Health & Wellness: Diabetes and Electrolytes

Taking appropriate vitamin supplements that specifically include the electrolytes is an effective approach to blood glucose management in the face of metabolic challenges, as Kathy shared.

Further studies suggest that vitamin D also plays a role in blood glucose management. "New research strongly suggests that vitamin D and calcium also play important roles in maintaining normal insulin function and glucose control — the keys to diabetes. Early in 2009, doctors at the Harvard School of Public Health found that low vitamin D and calcium levels were related to higher, unhealthy levels of C-peptide, a common marker of insulin function."

Further Reading From dLife: Vitamin D and Calcium for Better Blood Sugar


People treated with bariatric surgery have a metabolic disorder that causes the body to store excess energy in the form of body fat. To put this disorder into remission proper nutrition is essential.

Ok - There is a short answer to a BIG topic. Please watch for a more complete article from me on this important issue early next year. 

Thanks and best wishes for a good day, good health, and balanced electrolytes!

Recipe: Mexican-Style Chicken Soup

 B Vitamins are found in animal protein and many vegetables and legumes. While it is necessary for WLS post-ops to include a Vitamin B supplement in their nutrition management, mindfully enjoying foods rich in vitamins and nutrients is also beneficial to our nutritional health and overall sense of well-being. Try this Mexican-Style Chicken Soup, a featured recipe from Cooking with Kaye, page 67.

Review your knowledge of the B Vitamins in this blog post: Why we need to supplement B Vitamins after WLS

 

Mexican-Style Chicken Soup

~Freeway Chef, big spicy flavor,

convenient ingredients

This colorful and flavorful soup comes together quicker than you can say taco take-out. The traditional flavors of Mexican food are showcased in this nutrition-packed soup. This is a fine use for leftover chicken or turkey.

Ingredients:

1 tablespoon canola oil

1 large onion, chopped

1 large red sweet pepper, seeded, chopped

1½ teaspoons chili powder

1 teaspoon ground cumin

2 (14.5-ounce) cans reduced sodium chicken broth

2 cups water

1 (14.5-ounce) can Mexican-style stewed tomatoes

1 (15-ounce) can black beans, rinsed and drained

1 (8-ounce) package butternut squash, cut to ½-inch dice

2 cups cooked chopped chicken meat, boneless, skinless

1 cup frozen whole kernel corn

¼ cup fresh cilantro, chopped or ¼ cup fresh parsley, chopped

Directions: In a large 4-quart Dutch oven heat canola oil over medium high heat. Add onion, red pepper, chili powder, and ground cumin and cook about 5 minutes until tender. Add chicken broth, water, and tomatoes. Bring to a boil. Add black beans, squash, chicken, and corn and return to boil.  Lower heat to a simmer, cover, and cook 20 minutes. Stir in cilantro or parsley and serve immediately.

Nutrition: Serves 6. Each 1½-cup serving provides 267 calories, 27 grams protein, 6 grams fat, 29 grams carbohydrate, 7 grams dietary fiber.

 
Try This: In place of the stewed tomatoes use a 16-ounce jar of your favorite salsa. ~ Garnish soup with a dollop of sour cream, chopped fresh avocado, shredded cheese, or sliced fresh green onions.

---

Cooking with Kaye: Methods to Meals
Protein First Recipes You Will Love

Comb Bound Hardback - 220 pages

Kaye Bailey's highly anticipated cookbook.   134 Irresistible Recipes - Tips & Hints - Nutritional Wisdom.  Introducing Kaye's "Pace of Preparation"Kaye Bailey's all-new highly anticipated cookbook is a hit in the WLS community. Written for the weight loss surgery patient and the people they cook for, this hard-back comb bound cookbook features 134 all new recipes and detailed techniques to take you beyond the meal to create recipes you and your family will love. Must have for any WLS household. Introducing Kaye's new "Pace of Preparation" to identify recipes that meet your time schedule and serve your dietary needs. Meals for the blended household (WLS & non-WLS eaters), couples, singles, all of us. Recipe categories include soups, salads, crunchy protein, savory skillet meals, oven baking and roasting, braising and slow cooking. Enjoy something delicious today: get Cooking with Kaye. Cooking with Kaye is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others.

See our eBook publication of Cooking with Kaye: Link Here

Supporting your weight loss surgery health management goals one delicious meal at a time.

Sale Price: $23.95
Complimentary Goody Bag with purchase
(Publishers Price: $27.95 - Save $4)
ISBN: 978-1-62890-184-9
SKU #LAWLS-CWKM2M

Visit the LivingAfterWLS Store
 

Vitamins: A Do or Don't after WLS?

Published Today: LivingAfterWLS Weekly Digest

Vitamin Supplements: What you need to know now

Link to the newsletter: LAWLS Digest: Vitamins

 

You most likely heard the news earlier this week shouting, "Stop wasting your money on vitamin supplements!" This headline was pulled from the Annals of Internal Medicine in which the authors of an editorial conclude there is no evidence that routine use of vitamin and mineral supplements brings health benefits. The editorial stated, "The routine use (of vitamins) is not justified and they should be avoided. This message is especially true for the general population with no clear evidence of micronutrient deficiencies, who represent most supplement users in the United States and in other countries."

Those are strong words and mainstream media took notice with many news broadcasts and newspapers repeating the headline to stop wasting money on vitamins.

I've read many arguments for and against the use of vitamin supplementation over the last few days. The common factor in my research indicates these studies and expert opinions are intended for the general population of people who eat a balanced diet of nutrient dense food and who have no mitigating health circumstances. I'm not sure I know anyone who fits into that general population.

When we consented to have a surgical weight loss procedure we committed to a lifetime of following a carefully prescribed diet that most likely includes the use of vitamin and mineral supplements. We understood before surgery that our the low caloric intake after surgery and decreased absorption efficiency would require supplementation to meet our basic nutritional needs. Our bariatric surgeon and nutritionist prescribed specific supplementation to each of us. This prescription is to be followed throughout the course of our life with adjustments being made by us in collaboration with our health care team as nutritional needs change. Our nutritional needs are monitored with blood tests, overall health and well being, and life stages.

Today's digest offers many features regarding vitamin supplements and the weight loss surgery patient. I encourage you to spend time reviewing your personal vitamin and mineral supplementation. Are you getting all the nutritional support you need with diet and supplementation? Are you following the vitamin protocol prescribed at the time of surgery? Are you monitoring your nutritional wellness with blood tests and assessment of your overall health and well being?

I realize this is a particularly busy time of year to be asking one more thing of you. If you don't have time today to give thought to this topic save your newsletter to read later. Give it a good look-over when you have downtime before the new year begins. Set a goal to get your nutritional health in tip-top shape in 2014. Can you think of a better gift to give yourself?  Consider using our LivingAfterWLS Personal Self-Assessment Worksheet as part of your goal. Using it reminds us how far we have traveled and where we would like to go. Download the worksheet in pdf format: Self-Assessment Worksheet

I am grateful for all of you in the LivingAfterWLS community who work very hard every day to live healthier and manage your weight with the surgical tool. May your holidays be bountiful and celebrated with heartfelt gratitude. I wish you the best this holiday season and always.  Thanks for LivingAfterWLS with me!

Cheers! Kaye 

Published Today: LivingAfterWLS Weekly Digest

Vitamin Supplements: What you need to know now

Link to the newsletter: LAWLS Digest: Vitamins

Featured in Today's Digest:
Refresher: The B Vitamins
Using Dietary Supplements Wisely
What vitamin supplement is best for me?
Holiday Tips: Stay on Track & Enjoy
Recipe: Chicken breasts with apple stuffing

Link Now:  LAWLS Digest: Vitamins

Why we need to supplement B Vitamins after WLS

Refresher Course: The role of B vitamins after WLS

By Kaye Bailey

Weight loss surgery patients are advised to compliment their diet with a vitamin B supplement often taken in sublingual tablet form or by monthly injections. Some surgical procedures for weight loss inhibit absorption of the B vitamins which may result in deficiency. In addition, the low calorie high protein diet following bariatric surgery does not provide adequate dietary intake of B vitamins. Patients should follow the specific directions of their bariatric center when taking B vitamin supplements. Annual blood tests are needed to ensure deficiencies are quickly identified and treated.

The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism.

B vitamins are found in all whole, unprocessed foods. B vitamins play a key role in supporting and increasing the rate of metabolism; maintaining healthy skin and muscle tone; enhancing the immune and nervous system; promote cell growth and division; including that of the red blood cells that help prevent anemia; and may reduce the risk of pancreatic cancer.

Vitamin B1: Thiamine
Thiamine is highly concentrated in yeast so cereal grains are an important source of this vitamin that is essential in helping the body transform food into energy and contributes to brain, nerve cell, and heart function. Pork, fish, sunflower seeds, rice, and pasta also supply good amounts of thiamine. Many processed foods are enriched with thiamine. The Reference Daily Intake (RDA) of thiamine is 1.4mg, however some studies suggest intake of 50mg increases mental alertness. Thiamine absorption occurs in the jejunum and ileum, therefore gastric bypass and gastric sleeve patients have decreased opportunity for vitamin B1 absorption from food.

Vitamin B2: Riboflavin
Riboflavin is found in dairy products, lean meats, eggs, nuts, legumes, leafy greens, and enriched breads and cereals. It plays an essential roll in the production of red blood cells, energy production, and growth. Riboflavin is an easily absorbed micronutrient that is best known visually as the vitamin which imparts the orange color to solid B-vitamin supplements. People who take a high-dose B-complex will notice an unusual fluorescent yellow color in their urine as they slough off excess vitamin B2. Riboflavin is continuously excreted in the urine of healthy individuals, making deficiency relatively common when dietary intake is insufficient. Visible symptoms of riboflavin deficiency included cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks in the corner of the mouth, and a sore throat. The RDA for vitamin B2 is 1.3mg/day for men and 1.1mg/day for women. Most vitamin B complex supplements provide a much higher dose of riboflavin.

Vitamin B3: Niacin
Like thiamine, niacin is important in the conversion of food to energy. It is also required for normal growth and the synthesis of DNA and helps keep the skin, nerves, and digestive system healthy. Niacin occurs naturally in lean meat, poultry, and seafood. Milk, cereals, and some dietary meal replacement bars and drinks are fortified with niacin. The RDA of niacin for men is 16mg and women 14mg. Extreme dosages (1.5-6 grams/day) of niacin may cause flushing and itching and may also elevate blood sugar. Standard supplementation should not result in this toxic reaction.

Vitamin B5: Pantothenic Acid
Pantothenic acid also helps the body convert food into energy and plays a role in synthesizing hormones and other body chemicals. Deficiencies of pantothenic acid are virtually unknown. The name pantothen is Greek meaning "from everywhere" and small amounts of pantothenic acid are found plant and animal food sources including grains, legumes, eggs, meat, and poultry. The RDA for both men and women is 5mg/day.

Vitamin B6: Pyridoxine
Pyridoxine is important in the utilization of protein and in the production of red blood cells. It works with other B vitamins to boost the immune system and produce antibodies. Good sources of B6 are chicken, beef, fish, beans, bananas, and enriched cereals. Pyridoxine is not commonly found in plants.

Vitamin B7: Biotin
We frequently hear about the role biotin plays in hair and skin growth but this powerful vitamin also plays a key role in the metabolism of proteins and carbohydrates into energy. Studies indicate biotin may also be helpful in maintaining a steady blood sugar level. Biotin is found in eggs, dairy products, legumes, whole grains and cruciferous vegetables. People in the phase of rapid weight loss following weight loss surgery often experience hair loss, which may be the result of biotin deficiency. Increased biotin supplementation immediately following surgery may lower the risk of hair loss due to biotin deficiency.

Vitamin B9: Folic Acid
This B vitamin - also called folate or folacin, is vital to tissue growth and plays a role in the prevention of certain birth defects. It is important for women of childbearing age to get enough of this nutrient. It is believed folate may also help prevent certain cancers and help prevent heart disease. Good sources of folate include artichokes, asparagus, avocado, blackberries, broccoli, brussels spouts, chickpeas, green peas, lentils, orange juice, raw peanuts, pinto beans, romaine lettuce, spinach, wheat germ and wild rice. Many cereals and refined grain products are fortified with folate.

Vitamin B12: Various Cobalamins
Vitamin B12 plays a role in the formation of red blood cells and in the functioning of the nervous system and it enables the body to utilize folate. Called cobalamin, vitamin B12 is plentiful in meat, poultry, fish, eggs, and dairy products.

Kaye Bailey (c) 2010 - All Rights Reserved
Article syndicated by EZineArticles: WLS patients need B vitamins

Gastric Sleeve Patients: The Liquid Restrictions

Sleeve Patients and the Liquid Restrictions - I answered this question for another group but feel it may be useful to others in our WLS Community as well:

The question is should Gastric Sleeve patients follow the liquid restrictions of no liquids with meals and no liquids before/after meals. First, as with all WLS advice patients must follow the advice of their specific bariatric centers, especially the first year following surgery.


What are the liquid restrictions?

Words from the expert:

In my research and writing about gastric sleeve I often turn to a leading expert, Dr. Guillermo Alvarez, who is one of the world's leading experts in the gastric sleeve procedure. In his copyright 2010 book "Successful Weight Loss with The Gastric Sleeve" he mentions the importance of the liquid restrictions four different times (pages 28, 36, 48, 50). He clearly defines the liquid restrictions on page 28: "Avoid combining liquids and solid foods. NEVER drink liquids when eating solid foods. Liquids should be avoided for a period of 15-30 minutes before and 30-45 minutes after eating solid food or meals." On page 36 he writes, "Do not consume liquids and solids at the same time. If you do, you could vomit. Sip fluids slowly 30-45 minutes after a meal. Stop drinking liquids 15-30 minutes before the next meal." Check out Dr. Alvarez's Facebook page here: https://www.facebook.com/endobariatric He is an incredible resource for sleeve patients at all stages pre- and post-operative. Sleeve patients will benefit from reading his book and he's got another one in the works!

The other resource I use in my research and writing about the sleeve is patients themselves. Patients who enjoy the greatest lasting success using the sleeve as a tool follow the liquid restrictions day in and day out. Patients who come to me crying and heartbroken because they've regained weight admit they have long since abandoned the liquid restrictions.

I hope this helps with your question and provides some "food for thought" for our WLS Sleevers.

 Get Dr. Alvarez's book "Successful Weight Loss with the Gastric Sleeve"

Don't be sad: Avoid grieving for food

Gentle Reminder: Avoid Grieving for Food

This is a time of year when we can start to feel sorry for ourselves because we can't eat the way we used to - we can't eat in the manner that made us obese. I am pulling forward this article about grieving for food as a gentle reminder that we do not have to be victims of our WLS. Surgical intervention in the battle against obesity was a personal choice to save our own lives: we must never allow ourselves to feel punished because of this choice.

Gentle Reminder: Avoid Grieving for Food

(Previously posted December 13, 2005)
 New gastric bypass patients say they miss food, they grieve the loss of food, they yearn for their old foods. Some describe it like the death of a beloved friend. The foods patients grieve for are sweets and baked goods, pasta with heavy sauces, and salty snacks.

Mourning for lost foods is a natural step in the re-birth process after weight loss surgery (WLS).

However, I submit this phase can pass quickly if we consciously remind ourselves that these very foods we have loved and lost were not our friends. These foods were killing us. These foods caused us to be morbidly obese. Prior to surgery a morbidly obese person is dying a slow death by over consumption and malnutrition. Poor nutrition and excess weight taxed the cellular structure of the body causing illness, pain and suffering. Weight loss surgery was a last-ditch effort to save a life and restore quality to living.

Say goodbye and good riddance to those poisonous foods. They are not part of your life any more and isn’t that a blessing? Isn’t that exactly what you wanted when you elected to save your life with weight loss surgery?

Losing these foods is not deprivation – it is liberation from the damage, pain and suffering they were causing your body. Celebrate their loss, don’t mourn it. I guarantee when you start looking at it this way the phase of grief and mourning will be brief because your mind will not allow you to simultaneously grieve and celebrate.

Kaye Bailey © 2005 - All Rights Reserved

Article Source: http://EzineArticles.com/?expert=Kaye_Bailey

Want to enjoy success on the 5 Day Pouch Test? Do This!

Truth:

During the 5 Day Pouch Test participants who keep a journal of their experience report the greatest long-term success at weight management.

Download the Journal Now
http://www.5daypouchtest.com/tools/5DPT_Journal_Portrait.pdf
 

Not only is this simple tool useful in keeping track of food, exercise, water, and vitamins on the day – it becomes a living reference to be called upon when we are feeling off-track. 

Kaye redesigned the journal for the new 2nd edition 5 Day Pouch Test Owner's Manual to provide more space for recording activity output and dietary intake. On the reverse of this page is the journal presented in landscape 8x11-inch format, two days; one page.  For your convenience we have attached a second sheet printed with one portrait one-page, one day format and reversing to landscape format with 2 days per side. Use this white page for making copies for your personal use.  This gives you five record keeping places for your 5 Day Pouch Test.

Free Download: 5DPT Journal Page

We extend our permission for you to copy these pages for your personal use only. Before using make copies from the white page and keep in your “original copy” file for future use. Use the pages daily, well beyond the 5DPT as part of staying on track and taking charge of your health. You can easily download blank pages in .pdf format from the 5 Day Pouch Test website:

5daypouchtest.com – click TOOLS.

You will find many more helpful free downloadable tools on that webpage: 5DPT Tools

Best wishes to you. Kaye Bailey and the entire team at LivingAfterWLS are excited for you to join us in the life-long pursuit of better health and weight management with weight loss surgery. We are all in this together!!

CHEERS!
Kaye & LivingAfterWLS Team

You do have time for soup! Try These Weeknight Soups

Weeknight Soups

Quick Fix: Dinner Tonight & Lunch Tomorrow

The experts over at Eating Well have put together a collection of soup recipes that are easy to prepare on hectic weeknights. With their permission we are sharing two recipes here. Be sure to look at the full selection of yummy warm soup here: 30 Minute Soup Recipes

"Our 30 minute soup recipes are a great way to put a healthy dinner on the table fast. Many of these healthy soup recipes use staples in your pantry. If you have leftovers, freeze them for an easy meal the next time you have a hankering for soup. Try our Ravioli & Vegetable Soup for a comforting meal that won't leave you hungry or our Chicken & White Bean Soup (below) for a hearty soup full of lean protein and fiber!"

Chicken & White Bean Soup

Rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes 6 servings, 1 1/2 cups each | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients:
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
2 (14-ounce) cans reduced-sodium chicken broth
2 cups water
1 (15-ounce) can cannellini beans, rinsed
1 (2-pound) roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Nutrition

Per serving : 172 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 54 mg Cholesterol; 10 g Carbohydrates; 24 g Protein; 3 g Fiber; 350 mg Sodium; 389 mg Potassium

Chicken & Spinach Soup with Fresh Pesto

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients-boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients:
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 (15-ounce) can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)

Preparation:
Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.

With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.

Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Nutrition:
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium.  Nutrition Bonus: Vitamin A (110% daily value), Folate & Vitamin C (20% dv).

Soup: A cure for winter carb cravings

"The best way to calm our bodies and yet nourish them is to choose smart carbs like whole grains, beans, fruits, and vegetables."  

This time of year when winter wears long and sunshine is absent we often find ourselves in want of comfort food; something that feeds the soul and comforts the body. While we tend to blame cravings on a lack of willpower the truth is that cravings are a symptom of biochemical activity in the body. "Food cravings arise to satisfy emotional needs and reduce anxiety," says researcher Adam Drewnowski, PhD. "Carbohydrates boost our levels of the hormone serotonin, which has a calming, comforting effect." This time of year levels of serotonin are naturally lower due lack of light and a less active lifestyle.

Lemony Chicken Soup - Cooking with Kaye page 69

Carbohydrates are necessary for the production of serotonin, the feel-good brain chemical. Where we get into trouble answering food cravings is selecting simple carbohydrates found in snack foods and sweets rather than complex carbohydrates found in fruits, vegetables, and legumes. 

WebMD Weight Loss columnist, Elaine Magee, MPH, RD, says "We know that when we feed our stressed-out bodies carbohydrates, it helps calm them down. So the best way to calm our bodies and yet nourish them is to choose "smart carbs" like whole grains, beans, fruits, and vegetables. These foods give your body the carbs it craves along with lasting nutritional power from fiber, phytochemicals, vitamins, and minerals."

For weight loss surgery patients there is no better food than soup to feed our stressed-out bodies smartly selected nourishing carbohydrates. 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 protein that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food served without guilt or post-meal remorse.

When animal protein is cooked with vegetables, legumes, and grains 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.

 

---

Cooking with Kaye:  Methods to Meals 

Protein First Recipes You Will Love

New from Kaye Bailey

This 200-page hard-cover comb-bound cookbook is sure to be your favorite companion as you prepare meals that support healthy weight management with surgery. Over 134 all-new recipes are featured in this collection that includes:

    2B/1B Salads

    Carb Monster Soups

    Crunchy-Crusty Protein

    Savory Sauced Skillets

    Moist Meaty Meals

    Tips and Hints

    Nutritional Wisdom

Supporting your weight loss surgery

health management goals

one delicious meal at a time.
Learn More

Introductory Price: $23.95
(Publishers Price: $27.95 - Save $4)

Add to Cart

LivingAfterWLS General Store: Winter Coupon - Save $3

Support and FAQ's

Do you offer coupons?

Updated December 1, 2013 by admin

 
Yes! Throughout the year, as economic conditons allow, LivingAfterWLS is pleased to offer coupon savings in addition to our already discounted prices. Coupons are announced in our Email newsletters, the LAWLS Blog, and social media including Facebook and Twitter. In addition, we post the current coupon offered on the sale page. Sign up for our Email newsletters at the bottom of this page to receive our content rich emails and notification of coupons and sales. Safe Subscribe with Constant Contact.

2013 Winter Special: $3 off orders of $29 or more! Enter code: MERRY2013 at checkout to take $3 off order - $29 minimum!!!
Offer expires midnight 01/12/2014.

LivingAfterWLS General Store Home

 Books    5 Day Pouch Test    Dietary Support

a cold winter day calls for a warm bowl of chili

        Baby it's cold outside! 

Winter has arrived and the snow keeps coming. A good day to stay indoors with a nice warm bowl of soup on the menu!

And I can think of nothing better for dinner than a piping hot bowl of smoky spicy pork chili. This recipe is featured in Pork Be Inspired's free pdf recipe book "Cooking for Comfort Feel Good Pork Recipes, Classic to Contemporary". You can download this terrific cookbook from this link: Pork Be Inspired

"Every spoonful of this smoky, bacon-infused version of classic chili is packed with perfectly cooked pork, fire-roasted tomatoes, a little bit of spice and a lot of warmth."

This spicy recipe, on page 26, is sure to hit the spot on this cold winter day. Give it a try and enjoy this free recipe collection from Pork Be Inspired.

eBooks: 5 Day Pouch Test, Day 6, Cooking with Kaye

LivingAfterWLS eBook Publications:
Now Available Everywhere eBooks are Sold! 

 

LivingAfterWLS is pleased to announce that our publications by Kaye Bailey are available in eBook format for your portable reading and reference pleasure. Check them out in the LivingAfterWLS General Store. Or visit one of our eReader Partners: Amazon Kindle; Barnes & Noble Nook; Kobo ; iTunes Store, Google Play and Primedia eLaunch Bookstore.

eBooks are an excellent option for our readers outside of the United States!*Prices may vary by store, please select the best buying option for your needs.
 
Loyal Readers: 50% Off eBooks
Did you know that if you've previously purchased a print copy of one of our publications you can get the eBook for 50% off the listed price? Drop us an email: Support@LivingAfterWLS.com and tell us the book title*, your email address and/or order number and/or approximate purchase date. Once we verify your previous purchase a coupon will be emailed to you.  Our eBooks are listed at $10.95 but you, our loyal customer, may purchase the download for just $5.50. Have the support and information you need at your fingertips!

Email our customer service specialist Jenn

*This offer does not expire and applies to all previous purchases of LivingAfterWLS Print Publications.  Be sure to read the eReader platform requirements before placing order:  eBook Assistance