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What's in your water?

Navigating the rough waters of beverage labeling

Morbidly obese people that undergo bariatric surgery for weight loss are instructed to drink lots of water as part of their post-surgical dietary plan. In fact, "Drink Lots of Water" is the second of Four Rules most bariatric surgeons require of patients following any gastric surgical procedure for weight loss. The Four Rules are essential behaviors to be followed during the early months and weeks following weight loss surgery during which weight loss occurs. For life-long weight maintenance patients will continue to follow the Four Rules once goal weight is achieved. In addtion to drinking lots of water patients will follow a high protein diet, avoid snacking and engage in daily exercise.

Water makes up about 60 percent of the adult body's weight and is essential for the transport of nutrients and waste products throughout the body. When a person drinks an adequate amount of the correct type of water it may have a positive effect on their health. The first sign of inadequate fluid intake is thirst and symptoms of dehydration may soon follow.

Weight loss surgery patients who struggle to drink enough water often ask if other beverages count toward their total fluid intake. The advice from bariatric nutritionists varies, but in most cases patients learn the cleaner their fluid intake the more favorable health outcome they will achieve. Below is a glossary of terms one may encounter when purchasing water. A basic knowledge of these terms is useful in helping achieve good body fluid balance.

Artesian water is drawn from a well that taps a confined aquifer in which the water is under pressure.

Bottled water is drinking water sold in bottles.

Carbonated water contains carbon dioxide gas, either naturally occurring or added, that causes bubbles to form in it; also called bubbling or sparkling water. Seltzer, soda, and tonic waters are legally soft drinks and are not regulated as water.

Distilled water has been vaporized and recondensed, leaving it free of dissolved minerals.

Filtered water is treated by filtration, usually through activated carbon filters that reduce the lead in tap water, or by reverse osmosis units that force pressurized water across a membrane removing lead, arsenic, and some microoganisms from tap water.

Hard water has a high calcium and magnesium content.

Mineral water comes from a spring or well that typically contains 250 to 500 parts per million (ppm) of minerals. Minerals give water a distinctive flavor. Many mineral waters are high in sodium.

Natural water is obtained from a spring or well that is certified to be safe and sanitary. The mineral content may not be changed, but the water may be treated in other ways such as with ozone or by filtration.

Public water is from a municipal or county water system that has been treated and disinfected.

Purified water has been treated by distillation or other physical or chemical processes that remove dissolved solids. Because purified water contains no minerals or contaminants, it is useful for medical and research purposes.

Soft water has a high sodium or potassium content.

Spring water originates from an underground spring or well. It may be bubbly (carbonated), or "flat" or "still," meaning not carbonated. Brand names such as "Spring Pure" do not necessarily mean that the water comes from a spring.

Well water is drawn from ground water by tapping into an aquifer.

Kaye Bailey (c) 2010 - All Rights Reserved

Article Source: Understanding Water Terms For Optimum Water Intake After Weight Loss Surgery.

Liquids Restrictions & Liquid Meals: Making sense of it

Recently I have observed some confusion in our online communities about the weight loss surgery liquid restrictions. Reason for the confusion are many including different instructions from different doctors and different interpretation of the liquid restrictions by patients.  Sometimes I get confused about the rules when it comes to consuming liquid with meals.

The Four Rules of WLS

For clarification let's note that the professional consensus is people who have undergone any of the currently approved bariatric procedures for weight loss should not drink liquids while eating meals. A meal is considered any food (liquid, soft protein, firm protein, complex carbs., etc) that contains nutrients and is meant to fuel and satiate the body. More often than not patients are advised to avoid liquids for a specified time period before and after eating a meal. This window of time is called by many the "Liquid Restrictions" and some people note it this way: 30/15/30  or 15/15/15. In the first example there would be no liquids 30 minutes before a meal, no liquids during a timed meal of 15 minutes, and no liquids for 30 minutes following the last bite of a meal. If you are unsure of your specific liquid restrictions check with your bariatric center nutritionist, in your dietary guidelines, or with your support group leader.

Now, I do not personally sit on a stop watch while fasting from liquids, but I do stay mindful of the rule. It is important for two reasons: first the pouch or sleeve will stay full longer if the food is allowed to digest before being washed through with liquid. Secondly, the longer the food is allowed to travel through the digestive system without being pushed by liquids, the more nutrients will be observed. When we are eating so few calories, because of the surgery, it is highly important that we give our body ample time to make the most of what we feed it.

Liquid restrictions should be followed when eating a liquid meal such as a protein fortified smoothie or one of our favorite 5 Day Pouch Test Soups.  We want to feel full and satisfied longer which will prevent snacking after meals, and we want to enjoy the benefits of the nutrition we provided our body in the meal.

We addressed the topic of Rule #2 - Lots of Water, and the Liquid Restrictions in a detailed newsletter in 2011. It is available for you online in our archive:

LivingAfterWLS Weekly Digest
February 2, 2011
The Four Rules: #2 Drink Lots of Water
Understanding & Accomplishing Water Intake
Without Floating Away!

Check it out here in our Archive:
Weekly Digest 02022011

To learn more about the liquid restrictions
take a look at this featured article from the 5 Day Pouch Test:


Restrict Liquids, Drink Lots of Water - HUH?
Making Sense of WLS Guidelines

In a country where food and drink go hand in hand weight loss surgery patients are challenged to follow the liquid restrictions as instructed by their bariatric center. But understanding and following the liquid restrictions plays a key role in long-term weight maintenance following gastric bypass, gastric sleeve, or adjustable gastric banding (lap-band) surgeries.

In general, bariatric centers instruct weight loss surgery patients to avoid drinking liquids for thirty minutes before a meal, during the meal, and for thirty minutes following the meal. This easily adds up to 90 minutes of no liquids three times a day: four-and-one-half waking hours. It is easy for patients to become frustrated with these restrictions because another rule of weight loss surgery is to drink lots of water, at least 64 ounces a day. Understanding why the liquid restrictions are necessary and how water intake affects weight management will increase the likelihood a patient will follow the guidelines.

Link to Continue Reading: Restrict Liquids, Drink Lots of Water - HUH? Making Sense of WLS Guidelines

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Free Shipping on order! Enjoy your favorite LivingAfterWLS publications and products and let us pay the shipping. A $5.95 Value! Most orders upgraded to Priority Mail ($7.95 Value). Enter code FREESHIP13 at checkout! Minimum Purchase: $12.99. Remember to use the code FREESHIP13 - Offer expires Sunday night at Midnight. Hurry - shop now and enjoy your products next week. We are all in this together!!! Link Here

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Why do we gain weight?

How simple is this?

"For the complete picture, recognize that any excess calories -- whether they come from carbohydrates, fat, or protein -- are stored in the body as fat. Complex carbohydrates and lean protein supply 4 calories per gram, while fat more than doubles that at 9 calories per gram. BOTTOM LINE: Too much of any food will make you gain weight."

  Better Homes & Gardens Low Carb Recipes page 5.

 

 

BRILLIANT!

Wildfire Emergency Preparedness: Helpful Information from FEMA

Occasionally it seems appropriate to use this space - normally dedicated to all things WLS - for public information. I take opportunity today to share valuable information on wildfire preparedness from FEMA for those of us living on forest boundaries or near wildfire vulnerable areas:

"Every year across our Nation, some homes survive - while many others do not - after a major wildfire. Those that survive almost always do so because their owners had prepared for the eventuality of fire, which is an inescapable force of nature in fire-prone wildland areas. Said in another way - if it's predictable, it's preventable!

"Wildfires often begin unnoticed. These fires are usually triggered by lightning or accidents. They spread quickly, igniting brush, trees, and homes. Reduce your risk by preparing now - before wildfire strikes. Meet with your family to decide what to do and where to go if wildfires threaten your area. Follow the steps listed below to protect your family, home, and property."

Link for more information and handy checklists: Wildfire Preparedness by FEMA

Also, check out this article to make sure you are ready to accommodate your specific WLS needs in the event of an emergency:

Emergency Preparedness For Weight Loss Surgery Patients
Weight loss surgery patients should take some extra steps in preparing an emergency readiness kit for use in the event of a natural or national disaster. Here are some good suggestions for preparing a special needs kit for the bariatric patient.

 

 

 

Don't throw away all the eggs

Featured article from today's 5 Day Pouch Test Bonus Bulletin!

Continuing our LivingAfterWLS August theme of "Back to Basics" - We are pleased to say our 5DPT BONUS Bulletin was delivered to your Inbox today and live in our Archive right now. Click Here to the archive and enjoy all the great content this bonus publication has to offer. Something to inspire everyone!

What if I mess up?

Dropped Eggs Happen!

As a lifelong person struggling with the disease of obesity the all-or-nothing mentality of falling off the wagon is something that continues to perplex me. Do you know what I'm talking about? I will have good intentions to have an omelet and tomato slices for breakfast but for some reason I chose instead to have a toasted bagel slathered with cream cheese. Naturally the high carbohydrate and high fat breakfast makes me feel sluggish and miserable so I think, "To hell with it" and continue to make poor dietary choices the rest of the day. Now you know what I'm talking about, I see you nodding your head. (This still happens to me once in a while, I'll be honest with you.)

Years ago in one of the many diet programs I was following, and I am not sure which it was, a counselor talked about dropped eggs as the theory applies to the scenario above. She asked if any of us, while in the kitchen baking, had accidentally dropped an egg on the floor. We all nodded yes. She then asked if we said, "To hell with it" and proceeded to drop the remaining eggs on the floor. We all nodded no, of course not! "Then why, when you drop the metaphorical diet egg do you say to hell with it and break the diet for the rest of the day?" Great allegory!

Dropped eggs happen. We are human. We live in a difficult world. So the next time you drop the diet egg visualize getting a paper towel, wiping up the spill and moving forward. Dropped eggs happen and a great deal of life and living is all about cleaning up messes.

Shared with permission from "Day 6: Beyond the 5 Day Pouch Test" by Kaye Bailey. Copyright 2012 - LivingAfterWLS ~ All Rights Reserved. Pages 26-27.

 

 

5 Day Pouch Test Bonus Bulletin

You Deserve Success: Avoid this one mistake on 5DPT

Question: What is the biggest mistake you see people making on the 5 Day Pouch Test?

Kaye's Answer: 

Not learning and following the plan or changing the plan drastically.

Learn the plan. Read the plan in full and be sure you understand it. Read the plan completely in order to understand the progression of your diet from Day 1 to Day 5. Pay close attention to understanding the liquid restrictions and slider foods: these are the most common problem areas that lead to weight regain after weight loss surgery.  As you become familiar with the 5 Day Pouch Test compare it to the early dietary stages following your weight loss surgery. Think back to what worked for you then and imagine the same will work for you again. Remember, you already know how to lose weight using your surgical tool. The effort you put into the 5DPT will return you to that place of healthy and reasonable weight management using your tool.

5 Day Pouch Test Plan
 

Try not to make too many changes to the plan. Keep it at 5 Days. Don't restrict foods and go hungry. Really pay attention to what changes you are making and constantly think about the Four Rules can be your way of life, not just a temporary means of taking off a few pounds only to put it back later. This is a way of life we agreed too when undergoing surgery and it is for our lasting health. The 5DPT can help you get back to doing what works with WLS to support your lasting health and weight goals.

This brief Q&A article was taken from the August 2013 5 Day Pouch Test Bulletin. If you missed it Link Here - available for free in our LivingAfterWLS email archive. Click now for articles, inspiration, recipes, empowerment! Go Ahead!

Want to Enjoy Success on 5 Day Pouch Test - Do This!

During the 5 Day Pouch Test participants who keep a journal of their experience report the greatest success.

The use the 5DPT Journal page available free by download. 

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 2^nd 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.

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

Get your 5DPT publications & supplies at the LivingAfterWLS General Store!

Fresh Harvest Today - Feed the Carb Monster Tomorrow!

Farmer's markets, backyard gardens, front yard gardens, generous friends - all sources of excellent fresh produce this time of year. Did you know that bite for bite fresh vegetables bursting with health-promoting complex carbohydrates, are as effective as simple carbs in satisfying those pesky snack cravings we all get after weight loss surgery? Don't believe me - just try a cup of fresh vegetable soup and watch your cravings disappear. Carb Monster Soup Recipes.

If you are lucky enough to enjoy some fresh home-grown produce this time of year with extra to spare, freezing is an ideal method of preservation that is easy, affordable, and efficient. Here is a brief how-to from the Clemson Cooperative Extension. For more detailed information check-out their printable guide: Freezing Fruits and Vegetables and add this to your Kitchen 411 binder for reference and inspiration!

Freezing Fresh Vegetables in August

Freezing is one of the most common forms of food preservation and with good reason. It’s fast, relatively easy and cost effective. In South Carolina there are a variety of vegetables ready for harvest in August. If you are lucky enough to have extra produce, the following vegetables are well suited for freezing:

Beans (snap, Italian, variety)
Beets
Butter beans
Mixed leafy greens (Collard, Kale, Mustard, Turnips)
Okra
Peas
Peppers
Yellow squash
Sweet corn (nearing the end of harvest but still available)
Sweet potatoes

Incorporating the following steps will help ensure that you produce a high quality frozen product:

• Select firm, ripe produce - Vegetables harvested in the morning will result in the best quality. Additionally, it’s best to work with amounts that you can handle within 3-4 hours.
• Blanch vegetables - Blanching is a process where the vegetable is immersed in boiling water or steamed for a short period of time and then cooled rapidly in ice water. This process destroys microorganisms on the surface of the vegetables, brightens the color and helps retard loss of vitamins. While most vegetables call for blanching, some root vegetables including beets and sweet potatoes require a different preparation. For details on preparing root vegetables for freezing see HGIC 3260, Preserving Root Vegetables.
• Use proper storage containers - Containers designated for freezing will help keep moisture in and air out of the vegetables. For best quality look for moisture and vapor--resistant wraps, plastic film bags combined with collapsible cardboard freezer boxes or “freeze and cook” bags.
• Check freezer temperatures - Keep freezer temperatures at or below 0° F. A thermometer placed in your freezer will help ensure that you are maintaining the required temperature.

Plan to use the frozen vegetables within in one year for highest quality. Most vegetables will maintain quality for 12 – 18 months when stored at 0 ° F or below.

Detailed information on freezing vegetables can be found at HGIC 3063, Freezing Fruits & Vegetables.

The Power of the Pouch Test in Your Hands! SALE!

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Bottom-Bun Barbecue Sandwiches For WLS Diet

By Kaye Bailey Ezine Articles Expert

As the warmer weather comes so does barbecue season. I am looking forward to outdoor cooking and dining! Around our place there is never a shortage of grilled meat on buns. What I have learned over the years is to go topless! Be it a grilled burger, chicken breast or pulled pork sandwich my weight loss surgery diet-friendly burger is better without the top bun. First, the top bun takes too much space in my stomach pouch without delivering enough nutritional punch to surrender that much pouch real estate to it. Secondly, without a top bun I am forced to politely eat my sandwich cutting it into small bites with a knife and fork. Fork feeding slows me down! I can control my fork, resting it between bites, and eat at a slow relaxed pace rather than hand wrangle my burger to devour it in rapid-fire bites barely appreciated before my pouch is stuffed full. Try going topless this grilling season and see how this small change makes for a great weight loss surgery meal.

This is one of my favorite meat barbecue meals because the slow cooker does the work for me. After a long day at the office I only need to set the picnic table and toss the salad together and dinner is served.

Barbecue Pork Sandwiches
Ingredients:
1/4 cup packed brown sugar*, divided
1 large onion, chopped
1 1/2 tablespoon grilling seasoning
3 Tablespoons Worcestershire sauce
3 Tablespoons cider vinegar
1 teaspoon dry mustard
1 (6-ounce) can tomato paste
3/4 teaspoon pepper
1/4 teaspoon salt
1 (2-pound) pork roast, boneless
8 whole wheat hamburger buns

Directions:
In a large (3-4 quart) slow cooker combine 3 tablespoons brown sugar, chopped onion, grilling seasoning, Worcestershire sauce, cider vinegar, molasses, dry mustard and tomato paste stirring well. Combine remaining 1 tablespoon brown sugar with pepper and salt. Cut the pork roast in 4-6 pieces and season all sides with sugar-salt-pepper mixture. Add to slow cooker and turn to coat with sauce. Cover with lid and cook on high-heat setting for 1 hour. Reduce heat setting to low; cover and cook 7 hours or until pork roast is tender and may pulled apart with a fork. Remove pork from slow cooker and shred with 2 forks. Return to slow cooker and toss to coat with sauce. Spoon 2/3 cup pork mixture on bottom half of each bun, using a slotted spoon. Cover with tops of buns (see note above for weight loss surgery diet serving suggestion). Per serving: Serves 8 - 2/3 cup pork and 1 bun. Per Serving w/full bun: 398 Calories; 33g Protein; 8g Fat; 49g Carbohydrate.

Tangy Apple Coleslaw
Ingredients:
1 (12-ounce) package broccoli coleslaw
1 large apple, chopped
1/4 cup light mayonnaise
3 tablespoons brown sugar*
2 teaspoons chopped fresh rosemary
1 teaspoon cider vinegar
3/4 teaspoon salt

Directions:
Combine all ingredients in a large bowl, and toss well. Cover and chill. Yield: 8 servings, 1/3 cup each.
Per serving: 79 Calories; 2g Protein; 2g Fat; 13g Carbohydrate.

*Substitute Splenda Brown Sugar Substitute if desired.

Article Source: [http://EzineArticles.com/?Bottom-Bun-Barbecue-Sandwiches-For-Weight-Loss-Surgery-Diet&id=4300966] Bottom-Bun Barbecue Sandwiches For Weight Loss Surgery Diet

5 Day Pouch Test: Back to Basics Fast!

Hot off the press!
5 Day Pouch Test August Bulletin:

How the 5DPT will get you back to WLS Basics Fast

Check your Inbox or view in our online archive!

"This month we harness the excitement of back to school season to do just that: get back to basics. You will find articles on quitting carbs cold turkey, strategies for success, and understanding hunger. All of our features include links to more articles - more knowledge - for your continuing education in what we have learned is a life-long project: weight management with weight loss surgery."

Link Here: August 5 Day Pouch Test Bulletin

Don't miss this article in the bulletin:

Why can't I quit carbs cold turkey?

Have you ever had a particularly bad snacking day only to find yourself the next morning promising to give-up snacky-carbs for good, cold turkey, right now. And by noon that will-power is forgotten as you reach for the snack of choice. And then the self-blame begins: "Why am so weak? Why am I a failure? Why don't I have will-power?"  I've lived this scenario more times than I care to admit and I know I'm not alone.

But it turns out we aren't just a bunch of weak-bellied carb-addicts. There is a biological reason that motivates the reach for the snack:  Read More

Recipe: Roasted Carrot Hummus

Hello Everyone and Happy Monday! In a conversation carried forward from last week on my Facebook feed,  hummus was the topic of discussion. The conversation is on my Facebook feed.  The topic of carbs is a constant conversation in the weight loss surgery community. We covered it in detail in a 2011 Cooking with Kaye newsletter that has now become a reader favorite. You can view this newsletter, Never Count Carbs Again, in our archive: Link Here

Here is a hummus recipe you may like to try, from our Cooking with Kaye archive:

Roasted Carrot Hummus
I'm not a fan of regular hummus but I came across this recipe and made it using left-over oven roasted carrots. Used as a dip for vegetables or low-carb crackers this hummus is mellow and sweetly delicious. Try it with your next veggie tray and enjoy!

Ingredients:
1 cup oven roasted carrots
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1/4 cup tahini (sesame seed paste)
2 tablespoons lemon juice
1 teaspoon bottled minced garlic
1/2 teaspoon ground cumin
1/4 teaspoon salt
fresh parsley for garnish

Directions:
In a food processor bowl combine roasted carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until smooth. Transfer to a serving bowl, garnish with parsley and serve with fresh vegetable dippers and low-carb crackers. Per tablespoon of hummus: 30 calories, 1g protein, 4g carbohydrate, 1g dietary fiber 1g fat, 62mg sodium.

Link to the newsletter -- a LivingAfterWLS favorite --
http://archive.constantcontact.com/fs008/1101189349792/archive/1104808709925.html

Recipe: Gentleman Joes on English Muffins

Shared with permission from Cooking with Kaye: Methods to Meals.  Protein First Recipes You Will Love. 

Gentleman Joes on English Muffins

Freeway Chef, family friendly,   perfect for buffet or tailgating

In a play on words I call these open faced sandwiches Gentleman Joes to avoid confusion with a distant culinary cousin called Sloppy Joe. The meaty sauce in our more genteel version is served on toasted English muffin halves and civilly enjoyed with a fork and knife. It’s not just good manners in play here, however. Studies suggest that meals eaten slowly with utensils versus quickly out of hand, create a better sensory experience and feelings of satisfaction are prolonged.

Ingredients:

½ cup ketchup

½ cup barbecue sauce

2 tablespoons apple cider vinegar

1 tablespoon brown sugar

1 teaspoon chili powder

1 tablespoon Worcestershire sauce

1 (14.5-ounce) can baked beans

1 tablespoon canola oil

1½ pounds 95% lean ground beef

1 small onion, chopped

1 red bell pepper, chopped

1 clove garlic, minced

3 English Muffins, split and toasted

6 (1-ounce) slices Cheddar cheese

Directions: Combine the ketchup, barbecue sauce, apple cider vinegar, brown sugar, Worcestershire sauce, and baked beans in a 4-quart slow cooker. Heat canola oil in a large skillet over medium high heat; add ground beef, onion, bell pepper, and garlic and cook stirring to break up meat; season beef with salt and pepper. Drain and discard excess fat. Add meat mixture to slow cooker and stir with sauce and beans to combine. Cover; set cooker to high and cook 3 hours; or set cooker to low and cook 5 hours. Serve ½ cup Gentleman Joe meat mixture on ½ toasted English muffin topped with one slice of Cheddar.

 
Nutrition: Serves 6. Each serving provides 583 calories, 25 grams protein, 13 grams fat, 40 grams carbohydrate, 7 grams dietary fiber.

Helpful Tip: Browning meat before adding it to a slow cooker adds color and flavor. But if you’re in a hurry, you can skip this step – EXCEPT for ground meat. Browning ground meat helps remove fat, keeps the pieces from clumping, and sears the meat with appetizing color. It allows unattended slow cooking because there is no need for stirring to break-up the ground meat as it cooks.

---

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

Kaye Bailey's highly anticipated cookbook.
134 Irresistible Recipes - Tips & Hints - Nutritional Wisdom
Introducing Kaye's "Pace of Preparation"
Available Now!

Kaye Bailey's all-new highly anticipated cookbook Published Nov. 20, 2012. "Methods to Meals: Protein First Recipes You will Love" features 134 all new recipes and detailed techniques to take you beyond the meal to create recipes you and your family will love. Hard-back, comb binding, 196 pages. 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. Introductory price guaranteed through December 31, 2012. Order your copy today!

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

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