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Friday, March 24, 2017

Digestive Stress? Try this simple solution

Papaya Fruit

 After WLS surgery studies suggest we become deficient in digestive enzymes, particularly with gastric bypass and the malabsorptive procedures. This leads to stomach discomfort, bloating, and extreme cases chronic nausea.

A simply remedy is to include a papaya enzyme supplement in your diet. The tropical papaya contains a chemical called papain that is effective in digesting proteins, carbohydrates, and fats. In fact, papaya has long been used as a meat tenderizer, which essentially begins protein breakdown during the cooking and preparation process of food.

Recipe: Tropical Protein Papaya Smoothie

Papaya enzymes have shown positive results in aiding digestion and more recent research suggests the enzyme may be useful in reducing blood sugar levels in people with diabetes. Papaya enzyme tablets can be found in the personal health section of your market and are inexpensive. Follow dosing directions on the bottle and implement the supplement in your diet for at least 30 days to determine its effectiveness in your post-WLS high protein diet.

Papaya fruit, in its fresh state, is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.


Breakfast Delight: Tropical Papaya Protein Smoothie


Make your morning shine with the fresh tropical flavor of papaya, coconut, and citrus in this vitamin and protein packed morning smoothie. Use fresh papaya to take advantage of its digestive enzymes that are known to settle grumpy tummies and improve nutrient absorption.

Papaya is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in ripe fresh papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.

Tropical Protein Papaya Smoothie
2 servings*

Ingredients:
1/2 medium papaya, peeled, seeded and chopped
juice and zest of one medium orange or tangerine
8 ounces vanilla flavored ready-to-drink protein shake
1/2 cup frozen banana slices*
1/4 teaspoon coconut extract
toasted coconut for garnish, if desired

Place chopped papaya, juice and zest from orange, protein shake, banana slices, and coconut extract in a drink blender and pulse until smooth and frothy. Serve immediately.  Approximate nutrition per serving: 150 calories; 12 grams protein; 18 grams carbohydrate; 2 grams fat. Nutrition will vary based on ingredients.

*Tips
 This recipe provides two servings. Use the remaining papaya half sliced to enjoy with your noon meal of lean protein or make a second batch of Tropical Protein Papaya Smoothie, freeze in ice cube trays. Use smoothie cubes to blend with a vanilla flavored ready-to-drink protein shake for a healthy and refreshing energy boosting snack.

Make frozen banana slices by peeling and slicing several ripe but firm bananas. Toss banana slices with lemon juice to prevent browning, place in a single layer on a parchment lined tray. Freeze for 1 hour then remove and store in a resealable plastic bag in the freezer. Use as called for in recipes.

Thursday, March 23, 2017

Protein First: Skillet Chicken Parmesan

Skillet Chicken Parmesan
Shared with permission from Protein First: Understanding and Living the First Rule of Weight Loss Surgery by Kaye Bailey. Page 69

This is a favorite go-to recipe around our house. In the cool days of autumn I like to serve it with baked spaghetti squash. A fresh green salad also goes nicely with this nutrient rich meal.

Ingredients:
olive oil flavored cooking spray
4 (4-ounce) chicken breasts, no skin, no bone, Ready-to-Cook
1 (26-ounce jar) marinara sauce
4 ounces mozzarella cheese, part skim milk, shredded
1/4 cup Parmesan cheese

Directions: Coat a 10-inch skillet with olive oil spray and heat over medium-high heat. Add the chicken breasts and cook 6 minutes. Turn and continue cooking. Pour marinara sauce over chicken, reduce heat and simmer, uncovered, for 10 minutes. Divide the mozzarella cheese and Parmesan cheese evenly over the chicken pieces. Remove skillet from heat, cover and let stand 5 minutes or until the cheese is melted. Serve warm.

Serves 4. Per serving: 341 calories, 38g protein, 13g fat, 16g carbohydrate, 1062mg sodium, 88mg cholesterol.  Chicken, especially dark meat pieces, are an excellent source of niacin.

Try This Comfort Soup: Mexican-Style Chicken Soup

Protein First: Understanding and Living the First Rule of Weight Loss Surgery
by Kaye Bailey (Paperback 2017)

This tiny gem of a book available now in paperback, is bursting with the essential information you must have to help you lose weight and keep it off. You'll treasure an enlightening 100-page read that informs with updated research, tempts with savory flavor-balanced Protein First recipes, encourages with smart life-management tips, and inspires you to excellence.


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Wednesday, March 22, 2017

Revealed: Leading cause of weight regain after WLS

Leading cause of regain: Drinking Liquid with Meals

Generally speaking bariatric patients are instructed to cease consumption of liquids 30 minutes before and 30 minutes after eating. In addition they are told to refrain from drinking beverages with meals. The liquid restrictions are intended to keep mealtime focus on a high protein diet of lean animal, dairy and vegetable protein. The high protein food fills the gastric pouch and sustains satiation best when liquid is absent.

When we consume beverages with our lean protein meal the food is washed through the gastric pouch before fully digested. Nutrients are lost as food is washed away and hunger returns more quickly. As we advance following weight loss surgery we tend to relax the liquid restrictions because it is not comfortable to eat food without liquid and dinner conversation is difficult with a dry mouth. An occasional small sip of water with meals may be acceptable and is unlikely to cause weight gain. However the return to full drinking with meals almost always leads to a weight loss plateau or eventually weight gain.

Citrus Juice Pucker Up!


In between meals we need to drink abundant water to promote hydration and flush excess fat and toxins from the body helping to lose weight and keep kidneys functioning properly. But water can become monotonous. Consider this strategy from Katie Lee author of The Comfort Table:
"Citrus is my secret weapon. Squeeze the juice or sprinkle zest over vegetables instead of using extra oil, butter, or salt. You can saute spinach with just a teaspoon of oil, and then add a little citrus juice for a lot of flavor without a lot of calories."  Health Benefit: Oranges, Lemons, Limes, and tangerines offer antioxidant compounds called limonoids that activate detoxifying enzymes."

Easy Tip: Wake-up, Breathe, Stretch and Boost Metabolism

Good morning dear readers! Yesterday in the Inspired Reminders bulletin we talked about the benefits of little bursts of physical movement to boost mood, increase metabolism, and simply make us feel good. I hope you had a chance to take a look at the bulletin. If you missed it please check it out online in our archive: Spring is Here! Let's Shake the Wiggles Out. Continuing that theme today let's talk about another basic of living: breathing.

Deep breathing and stretching
provides immediate mood and energy boost!
When was the last time you treated yourself to a good stretch upon waking? Are you like me, hit the alarm and hit the ground running to get to your busy day? Try this tomorrow morning as you wake to greet the day. Before rising take some big inhales and slow exhales: Oxygen is the energy of life.

Studies suggest that deep breathing contributes to a longer life, and improved mood, stress reduction, and the release of harmful toxins. With deep breathing the blood becomes oxygenated which improves all functions in the body including the metabolism of nutrients and vitamins: So very important after WLS. Further studies suggest that extra oxygen from deep breathing burns excess body fat more efficiently thus leading to improved weight loss. What a great benefit from a free and painless task!

Next stretch your limbs and body to loosen the muscles and open the cells to receive this healthy oxygen. Our cats already know that a good leisurely stretch is the best way to wake from sleep, we can learn by their example. A good morning stretch does not have to be the formal stretching that comes after exercise class. Think back to kindergarten when we stretched tall to touch the sky and bent low to touch our toes. Now sway left to right, right to left like a tree in the wind. Rotate your head and stretch your neck and spine.

By now your good mood morning is underway and you've barely stepped out of bed! It's not just your imagination either: Stretching encourages the release of endorphins, providing a sense of tranquility and euphoria. You are now chemically predisposed to having a good day!

Check out: Do you suffer from Sitting Disease? Try this quick fix!

Tuesday, March 21, 2017

Inspired Reminders: Shake the Wiggles Out!

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Have you checked your Inbox for today's LivingAfterWLS Inspired Reminders bulletin? It's a great spring issue just blooming with helpful hints for putting more joy-inducing motion in our day. Make sure you are subscribed to receive every free email publication hot off the press delivered to your inbox. Link here: LivingAfterWLS Newsletters

You can also find today's bulletin online in our archive: Spring is Here! Let's Shake the Wiggles Out

Spring is Here: Let's shake the wiggles out!

Greetings!

Thank you for your time as you join me in this Inspired Reminders bulletin from LivingAfterWLS. I just love this image of a wild zebra rolling with abandon stirring up dust. Without scruples the zebra rolls and kicks and shakes for one reason: it feels good. Truthfully, I'm just a little bit jealous of that free-spirited feeling evoked by a simple act from one of nature's most beautiful creatures.

To satisfy my jealousy in today's newsletter we take a look at ways we can add the joy of motion to our day and drink up the joy with pure abandon. After surgery when we talk about exercise there is often perception and expectation that exercise means a full-out effort in a structured manner or it doesn't count. But the truth is, little bouts of motion and energy bursts have tremendous positive effect on our health, our weight loss, and our mental well being. Featured today is a look at Wiggle Therapy one of my favorites!), a review of beneficial stretching, and an easy walking guide. You will also find a terrific weeknight recipe for Tuna Pasta Primavera and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you good feelings when you take time to shake the wiggles out!

Kaye Bailey

Go to the newsletter online:  Spring is Here! Let's Shake the Wiggles Out

Encore Post: Cock-A-Leekie Soup

Even though St. Patrick's Day has come and gone I'd like to share with you, dear readers, this popular recipe previously published on this blog. I received several requests for this delightful soup recipe and I know if you give it a try you will understand it's popularity. Even the most grumpy pouch will be soothed by this nutrient packed soup that is full of vegetable carbohydrates and lean protein. Give it a try!

Encore Post from LivingAfterWLS Blog March 13, 2016
This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper.


Cock-A-Leekie Soup
Serves 6-8; 70 minutes to prepare and cook.

Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

Directions: In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Tuesday, March 14, 2017

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Wednesday, February 22, 2017

Struggling with WLS? Try this at your next meal and see results fast.

Check your inbox or link here to our newly published LivingAfterWLS Inspired Reminders Newsletter. Published February 22, 2017 this hot issue is all about digestion and how making one small change in your eating habits will change the way you lose weight now! Don't miss it. Link here for the archive:

Digestion Starts Here!
Why making good chyme fuels weight loss 


"Greetings!

Thank you for your time as you join me in this weekly digest from LivingAfterWLS. Recently I've found myself busy-eating or multi-tasking through meals. The result is poorly chewed food, pouch discomfort and unsatisfied hunger. I know better. We all know better, right? From our earliest school years we were taught to slow down to eat, chew our food completely, and don't talk with our mouth full. Such sensible advice that is so easy to forget.

In today's newsletter I share a section from my Protein First book that discusses the essential importance of chewing our food well and how doing so leads to improved weight loss: The disgusting reality of digestion.  I needed this refresher and I hope you find it timely as well. You will also find a terrific weeknight recipe for Skillet Parmesan Chicken and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you a distraction free, unhurried meal where you can chew your food well and enjoy the benefits of a well-digested nutritional meal."

Kaye Bailey

Check out the newsletter in our Archive: Inspired Reminders February 22, 2017

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Thursday, February 09, 2017

National Wear Red Day: American Heart Associaton

Greetings Good Readers!

This month on Fridays I invite you to wear your favorite red outfit and join me to #GoRed in support of the American Heart Association Go Red for Women heart disease awareness program! Will you join me? As part of your new healthy life after WLS take advantage of the tools offered by the American Heart Association to evaluate your health and risk factors. Start here: AHA: Know Your Numbers


This is important to us after WLS (as well as before) but even more so after undergoing major bariatric surgery on an otherwise healthy organ (stomach and intestine) to help manage obesity and the comorbidities and chronic conditions associated with it including heart disease.

Be proud of yourself! From the press release below here are a few bullet points of things that I know you have already done to improve your health! Way to go! No put on some red and celebrate your good health and ongoing pursuit of wellness!

Looks at how far we've come my WLS neighbors:
  • Nearly 90% of women have made at least one healthy behavior change.
  • More than one-third of women has lost weight.
  • More than 50% of women have increased their exercise.
  • 6 out of 10 women have changed their diets.


The following is a press release from American Heart Association: Go Red for Women

"Ask any stylist, job coach or dating expert and they’ll tell you that red stands out. Eyes are immediately drawn to it. Some even say that the color red is a confidence booster and makes you feel powerful. Maybe that’s why we chose the color red to signify our fight against the No. 1 killer in women. Maybe it’s just a coincidence that it’s also the color of our hearts.

In 2003, the American Heart Association and the National Heart, Lung and Blood Institute took action against a disease that was claiming the lives of nearly 500,000 American women each year – a disease that women weren’t paying attention to. A disease they truly believed, and many still believe to this day, affects more men than women.

Link to Know Your Numbers with AHA


Stemming from that action, National Wear Red Day was born. It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women.

This coming National Wear Red Day, Feb. 3, 2017, will mark 14 years since the initial National Wear Red Day, which was first observed to bring national attention to the fact that heart disease is the #1 killer of women, and to raise awareness of women’s heart health.  And looking back on all we’ve accomplished, we’ve really made tremendous strides. They include:

    Nearly 90% of women have made at least one healthy behavior change.
    More than one-third of women has lost weight.
    More than 50% of women have increased their exercise.
    6 out of 10 women have changed their diets.
    More than 40% of women have checked their cholesterol levels.
    One third of women has talked with their doctors about developing heart health plans.
    Today, nearly 300 fewer women die from heart disease and stroke each day.
    Death in women has decreased by more than 30 percent over the past 10 years.

But despite our progress, more work is crucial. 1 in 3 women die of heart disease and stroke each year. But what’s more powerful? Millions of mothers, sisters, daughters and friends making a change.


Support the cause:
Donations make a difference no matter how small or large. Go Here

More than ever, your financial contributions help save women’s lives. Funds raised by Go Red support educational programs to increase women’s awareness about their risk for heart disease and stroke as well as critical research to discover scientific knowledge about cardiovascular health.

We deeply appreciate all of your support. We wouldn’t be where we are without you. But we have more to accomplish." Learn More: American Heart Association: Go Red for Women

Throw-Back-Thursday: Motivation and Kindness

TBT! Hello good readers and happy Throw Back Thursday to you! Perhaps I should call it "TRUE CONFESSIONS THURSDAY" because today I reveal to you the most difficult thing about being a bariatric researcher-writer/online personality/patient: Staying Motivated and Treating Myself Kindly.



There it is.  I know! I nag you all the time to be kind to yourself and to use motivation as your most powerful tool in the management of this most disrespected disease we call obesity. Being brave and confident in the face of constant struggle coupled with years of blaming and belittling ourselves for a metabolic disorder is exhausting. More often than not at the end of the day the last thing I want to worry about is the Four Rules or the bathroom scale or fighting the zipper on mysteriously shrinking blue jeans (it's the dryer, right?).  You too?

Blog Post 06/21/2016:
Obesity Reclassified: Obesity is a medical condition, not a moral failure


But I've committed to you to keep researching, keep writing, and hopefully, consistently provide your with the inspiration you crave that soothes your soul at times when you feel you cannot take another moment of this crazy harder-than-hell LivingAfterWLS way of life.

Now the good news for me is that there is a rainbow in the storm! Since 2005 I've written thousands and thousands of articles, a few books, and created year's worth of recipes that serve as my safety-net when I cannot muster the resolve to pull inspiration and kindness from thin air. Today I've pulled from our archives a Weekly Digest newsletter from 2014 that is all about Self-Compassion as we travel this difficult road. It turns out this "road" is more a bumpy meandering primitive trail rather than the faster easier super highway. Darn it! If only WLS were as easy those on the outside think it is!  I've shared here my opening greeting from that newsletter and provided links to the longer articles. 

I needed to read this, perhaps you do as well. After all, we are in this together!

Resources for You: We have thousands of articles, blog posts, and newsletters available to you free - your safety net. Use the "SEARCH" box in this blog or the topic cloud (both in the right hand column) to find articles and links to topics that matter to you. Please note we cannot honor expired promotions shown in our archived resources.

Enjoy!
Kaye


Improve Health and Weight Loss
Self-Compassion is the first step
October 2014
Link to the Newsletter: Weekly Digest October 2014

"Thank you for joining me in this week's LivingAfterWLS Digest, I know your time is valuable and appreciate you spending some of it with me. Today I address the issue of self-compassion and kindness and the role it plays in our health and weight management after surgery. As a group we are generous with our kindness and caring for others, but oh-so-hard on ourselves. Not a day goes by where I don't receive an email full of self-loathing and disappointment when WLS has not gone text book perfect as planned. Words like "failure" "disappointed" "angry" "depressed" and "hopeless" are used to describe setbacks that are perceived as personal weakness. Yet if we were to listen to a friend talk this way about herself we wouldn't allow it - we would build on her strengths and abilities and buoy her spirits with encouragement and praise.

It is time we turn the table and exercise self-compassion and self-kindness. Doing so is the first step in taking positive action to manage our weight and health using the surgical tool we so desperately needed. Our featured article, "Encouraging self-compassion for a positive body image" is a good starting place to launch your campaign for self-kindness. Follow that with some "me time" spent on the LivingAfterWLS Personal Self Assessment, your quarterly review of your goals, progress, and plans.
Download the worksheet for free: Self-Assessment Worksheet.

Other features in today's Digest include some fact-filled links on the big health headline: Ebola Virus Disease; updates from the new and improved LivingAfterWLS Blog; a great recipe for Beef with Soba Noodles; and a quick study on the health benefits of walking.

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power to make this your healthiest season ever! Let's do it together!"

Link to the Newsletter: Weekly Digest October 2014



https://www.facebook.com/groups/683922558389918/

Wednesday, February 08, 2017

Cover Feature Recipe: Beef, Bacon & Mushroom Cheeseburger

Good Morning Dear Readers!

I am so tickled about the recent release of Volume 4 in our LivingAfterWLS Shorts books - this one is Protein First: Understanding and Living The First Rule of Weight Loss Surgery (Second Edition 2017). The first edition was published exclusively in digital format in 2015. Due to the popularity of the first edition we are so pleased to offer the 2017 update in paperback for people who like to touch the book and turn pages. The new cover features two savory, flavor-balanced Protein First recipes. You will find the recipe for Grilled Salmon with Citrus-Pomegranate Sauce on page 78 and the recipe for the Beef, Bacon and Mushroom Cheeseburger on page 79.

Visit Kaye Bailey's Author Page on Amazon

Or how about right here so you can make this easy and wonderfully satisfying meaty meal for dinner tonight! I hope you love the burger. It is just one of 36 "Mouth Watering" recipes you will find in the pages of this book that is full of key information that will make an undeniable difference in your weight management efforts. Get this title on Amazon here:

International Customers - Please check the "Buying Options" as their are several independent book sellers that ship outside the US for reasonable rates and fast order fulfillment. Shop Amazon for International Shipping Options for Protein First by Kaye Bailey


Beef, Bacon and Mushroom Cheeseburger


Learn More! Protein First: Understanding and Living the First Rule of Weight Loss Surgery
https://www.amazon.com/dp/151921605X

Page 79 - Shared with copyright permission, LivingAfterWLS LLC and Kaye Bailey.

"This no-bun burger is sure to satisfy anyone's diner food craving. Weight loss surgery patients will not be sad about left-overs for a half-burger makes a stunning effort-free lunch later in the week.

Ingredients:
4 slices thick-cut smoked bacon, sliced half-wise
1 (8-ounce) package sliced mushrooms
1/2 teaspoon salt
pinch black pepper
2 tablespoons apple cider vinegar
1 pound lean ground beef, bison or game
1 tablespoon olive oil
1 teaspoon all-purpose burger seasoning with garlic
1/4 teaspoon black pepper
4 (1-ounce) slices Swiss Cheese

Directions: Set a large skillet over medium high heat and fry bacon, turning once, 8 to 12 minutes until crisp. Remove bacon to drain on paper toweling and drain most of the rendered bacon fat from skillet. Return to heat, add sliced mushrooms and season with salt and pepper. Cook and stir until mushrooms are tender and caramelized. While mushrooms cook form ground meat into four equal (4-ounce) burgers and set aside. When mushrooms are cooked add cider vinegar to pan to deglaze and flavor mushrooms, cooking and stirring 1-2 minutes until vinegar is absorbed.  Remove mushrooms to a small serving bowl, set aside and keep warm. Return skillet to heat, add olive oil and place burgers in pan. Season with burger seasoning and pepper. Cook burgers over high heat about 5 minutes per side. Check for doneness (ground meat should be cooked to an internal temperature of 165°F). Leave burgers in pan but remove from heat. Top each burger with 1 slice Swiss cheese, 2 half-slices cooked bacon and 1/4 of the sautéed mushrooms. Cover and allow to rest for 5 minutes: serve warm. Serve with sliced fresh tomatoes and dill pickle spears to round-out the meal.

Nutrition: Serves 4. Per serving: 523 Calories; 45g Protein, 28g Fat (8g saturated) 9g Carbohydrate."



Wednesday, February 01, 2017

Popular Best Seller "Protein First" Updated, New in Paperback

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Protein First: Understanding and Living the First Rule of Weight Loss Surgery
(LivingAfterWLS Shorts) (Volume 3) Paperback – January 10, 2017

See on Amazon
"The Rule, Protein First, is not temporary during the initial period of weight loss after bariatric surgery. Rather, this rule must be followed for the life of the postoperative bariatric patient who desires life-long healthy weight management by employing surgery, diet, and lifestyle modification in this cause. Understanding “Protein First” is the most exciting knowledge you can hold in support of your lasting weight management goals after weight loss surgery. What’s in it: In this LivingAfterWLS publication, we take an in-depth look at the Protein First rule, why it matters, and how to live by the rule. Protein First is defined, followed by current recommendations for calculating daily protein intake for weight loss and weight maintenance. To help you succeed in living the Protein First rule we offer a well-versed selection of protein sources and scrumptious recipes so you can enjoy your diet and reach your goals. Who it’s for: Protein First is a go-to guide for patients of all current and past bariatric weight loss procedures who want to achieve optimal weight loss and maintain a healthy weight for life."

Protein First: Understanding and Living the First Rule of WLS
(LivingAfterWLS Shorts) (Volume 3) Paperback
Second Edition: January 10, 2017
Available in Print and eBook
Updated Research, new recipes, new helpful tips in compliance with post-Weight Loss Surgery current protocol.
Series: LivingAfterWLS Shorts

    Paperback: 104 pages
    Publisher: CreateSpace Independent Publishing Platform; 2 edition (January 10, 2017)
    Language: English
    ISBN-10: 151921605X
    ISBN-13: 978-1519216052
    Product Dimensions: 5.2 x 0.2 x 8 inches.


Back Cover:
FROM BEST SELLING AUTHOR KAYE BAILEY
When you understand and live "protein first" after bariatric surgery you will achieve optimal weight loss and maintain a healthy weight for the remainder of your well-lived days.

ANSWERS - RECIPES - STRATEGIES
What is protein? How much do I need?
What are the best protein sources? How do I avoid getting bored with protein?
Do I have to eat loads of protein shakes and protein bars?
How can I make protein easier on my WLS pouch?
How do I incorporate "Protein First" in my busy life?

Cover recipes: Grilled Salmon with Citrus-Pomegranate Sauce (front cover image) and Beef, Bacon & Mushroom Cheeseburger (back cover image).

You Can Do This!

Amazon Verified Purchase Customer Reviews of Protein First (First Edition 2015)Five Stars "Five Stars. Kaye Bailey always has the best information to keep weight loss patients in line." May 8, 2015

Five Stars "Awesome book. Very informative. This book totally changed my knowledge of how to rethink protein first in a post gastric bypass diet. I have hope to restart my weight koss after 16 years." October 16, 2016

Five Stars "Educational. It is a good read. Lots of information that I didn't know." September 12, 2015

Four Stars "Helpful and Hopeful. This book was easy to read and understand. Provided lots of helpful information. I had my WLS 3 years ago but have had limited success. I know the reason for that has been poor food/beverage choices but doing things "the right way" seemed an impossible lifestyle for me. I am getting "back on the wagon" and found the info and suggestions contained in this book to be very helpful." May 9, 2015

Five Stars "Fantistic Information and Delicious Recipes!!  Well worth the minimal price. A key component to get back on track and continue successful weight loss maintenance for life!" March 14, 2015

Four Stars "A good reminder book. Very informative. An easy , comprehensive read that is helpful to keep post weight loss surgery weight off. Highly recommend." June 28, 2015.

Five Stars "Great Refresher. This book helped me refocus my eating habits. I needed the reminder of protein first. The recipes all sounded delicious." January 23, 2016 


See on Amazon

Monday, January 30, 2017

9 Treats the No Snacking Rule is Okay With!

With January nearing the end and our study of the Four Rules concluding as the topic of the month I'd like to address the idea of **BREAKING** the rules. In the true confessions of weight loss surgery post-ops it is Rule #2 - No Snacking that is usually the first one to be broken after our early post-surgery compliance. We live in a snacking world and this one is hard to keep. Here's a refresher from the 5 Day Pouch Test describing Rule #2:
"Rule #2: No Snacking. Patients are discouraged from snacking which may impede weight loss and lead to weight gain. Specifically, patients are forbidden to partake of traditional processed carbohydrate snacks, such as chips, crackers, baked goods, and sweets. Patients who return to snacking on empty calorie non-nutritional food defeat the restrictive nature of the surgery and weight gain results.  It is seemingly contradictory that the 5DPT allows snacking. High protein snacks are allowed because they keep the metabolism active, they satiate hunger, and they help relieve the symptoms of carbohydrate withdrawal."
Kaye Bailey ~ 5 Day Pouch Test Express Study Guide page 12.

Pumpkin Pie Cheesecake Parfait
In a perfect world we all make a weekly menu, do the shopping and preparation, and stick to our plan like NASA scientists. Then there are the rest of us! Sometimes my best effort is to plan the next meal and even getting that done is a chore. But on my best days, if nothing else, I plan a meal (or an appropriate snack) that I can look forward to when thoughts of food sneak uninvited into my day.

For example in the summer when our raspberry bushes are heavy with berries I looked forward to an afternoon snack of raspberries and vanilla Greek yogurt. In knowing this was on my plate that day I avoided feelings of tedium or deprivation that so often come when maintaining a dietary program. The anticipation of the berries and creamy yogurt served to deflect other temptations.

Ready Reference:  Dietary Protein: Quick List and Recipe Links

So much of our food psychology is looking forward to a meal or treat in association with an occasion. By providing a meal or treat to look forward to we acknowledge that core human desire to anticipate sustenance beyond the act of taking in nutrition. We provide opportunity to feed the psyche and soul as well as the biological necessity for nutrition. When I was obese I spent a great deal of time daydreaming about the next delicious meal or morsel I would eat. Now, with the help of weight loss surgery, I can still daydream about the next delicious food I'll eat but I must be more mindful  of my choices so that they support the health goals to which I am committed in order to keep my obesity in remission. It is a matter or re-allocating those basic human behaviors in a manner that supports our greater goals. And by starting each day with a plan for one meal --one moment of reward and enjoyment-- we can easily harness those behaviors to benefit our health rather than contribute to our illness (obesity). Here are a few of my favorite look-forward-to morsels:
  • Fruit and/or berries with dairy protein (yogurt, cheese, cottage cheese)
  • Ready-to-eat shrimp and cocktail sauce
  • Pickles with Cheddar cheese
  • Avocado with chopped hard-cooked egg and diced tomato. Add salad greens or seasonal vegetables for a full meal. Article: The Avocado Advantage
  • Turkey Roll-ups (Layer two turkey slices, smear with cream cheese and jelly, roll-up and refrigerate for a wonderful handy snack! Delicious beyond compare!)
  • Cooking with Kaye favorite recipe: Light Fresh Turkey Salad
  • Protein Pudding (Whisk together 1 package sugar-free instant pudding with 1 can ready-to-drink protein drink. Chill and enjoy. Use serving size recommendations on pudding mix).
  • Seasonal Favorite: Heart Healthy Pumpkin Spice Protein Treats with our popular Pumpkin Spice Protein Mix. Link for our Newsletter and Recipes.
  • Warm herbal tea or chilled ice tea infused with lemon, berries, fruit, herbs or other seasonal flavor boosters. Try this: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Further Reading: Evening Munchies: Slider Food Territory

Sunday, January 29, 2017

In Review: Did you do the 5 Day Pouch Test in January?

Link to Pinterest for Image
Did you take five days in this first month of 2017 to reset your dietary and lifestyle habits to align with our weight loss surgery guidelines? You are not alone. January is the most popular month of the year to do the 5 Day Pouch Test. We all want a fresh start that shows promise for self-improvement. As the month closes let's take a moment to reflect on what we accomplished in our five days and how we can keep the momentum in favor of forward progress.

5DPT is about Learning, Not Perfection

If we complete the 5 Day Pouch Test having learned a few things about our self, our weight loss surgery and our capability in managing life and weight loss surgery in relationship to one another we have succeeded: we can deem the 5 Day Pouch Test a success. Here are some things to consider while treating the 5DPT as a learning experience:

What can I eat that gives my pouch a feeling of fullness? What do I eat that fails to give my pouch a feeling of fullness?

Have the liquid restrictions become automatic to me? Do I have heightened awareness of how I consume liquids with my meals and snacks?
Refresher: Lots of Water & Liquid Restrictions

Am I eating protein in a ratio of 2 bites protein to 1 bite complex carbohydrate? (2B/1B Rhythm)
Article: Why 'Protein First' helps us lose weight

Have I found time to include physical activity in my daily routine?
Inspired Encouragement: No energy? Walk Toward the Light

Am I allowing myself to feel empowered when I make choices that nourish my body and respect my weight loss surgery? Read this: New Year's Resolved: Five Strategies for Success

Am I forgiving lapses in compliance with my guidelines and moving forward to make better choices the next time?

Download Free 5 Day Pouch Test Journal

Sunday Supper: Mahi-mahi with Macadamia Crust


Featured Recipe Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love page 108.
Shared with permission, LivingAfterWLS, LLS (C) 2012.

This crispy heart healthy fish has a refreshing island flavor. Serve the crusted fillets with spears of fresh pineapple and small servings of sticky rice. Garnish with toasted chopped macadamia nuts.

Approved for Day 4 of the 5 Day Pouch Test

Ingredients:
1/2 cup panko Japanese bread crumbs
3 tablespoons macadamia nuts, finely chopped
1 tablespoon fresh flat-leaf (Italian) parsley, finely chopped
1 cup evaporated milk
4 (5-ounce) fresh mahi-mahi fillets, about 1-inch thick

Directions: Line a baking sheet with foil; place a wire cooling rack on the baking sheet and coat with cooking spray. Set aside. Position rack in upper-third of oven and preheat to 425°F.  On a plate stir together panko, macadamia nuts, and parsley. Pour the evaporated milk in a shallow dish; dip each fillet in the milk and then dredge in the panko macadamia crumbs, pressing lightly so the mixture adheres well. Place the fillets on the rack in the baking pan making certain they do not touch. Season fillets lightly with salt and pepper. Bake in preheated oven until fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10 to 12 minutes. Serve immediately.

Nutrition: Serves 4. Each serving provides 180 calories, 28 grams protein, 6 grams fat, 3 grams carbohydrate, 1 gram dietary fiber.

Mahi-mahi is a moderately fat fish with firm, flavorful flesh. It ranges in weight from 3 to 45 pounds and can be purchased in steaks or fillets. Mahi-mahi is best prepared simply grilled or broiled. Technically, mahi-mahi is a common dolphinfish, a surface-dwelling ray-finned fish. It is also know by the name dorado. It should not be confused with the marine mammals we adore called dolphins. The word mahi-mahi is Hawaiian for very strong.

Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love, page 108

Saturday, January 28, 2017

Saturday Quick Tip: Visualize Yourself Thin

Visualization is a powerful tool in life. During weight loss we can use this tool to create a mental self-portrait of a thin and healthy being enjoying the spoils of weight loss and improved quality of life. Visualization exercises are powerful motivators to keep us head hungry for the goal of a healthier more enjoyable life through weight loss and obesity recovery.

Re-visit pre-surgery days when your head hunger was for a healthy weight body and all the things life held in store for you as you lose weight and become healthier and more energetic.

"We didn't ask for obesity and we didn't ask for the fight of a lifetime to keep it under control. Treat yourself kindly. Find your personal hell-bent determination. You already know how courageous and powerful you are: you learned that when you underwent bariatric surgery. The 5 Day Pouch Test will help you find that place again through the course of five days focused on your mental and physical wellness. Pull out your strength and reserves and let's do this together." ~ Kaye Bailey: The 5 Day Pouch Test Owner's Manual
What does your visualized image look like? Are you on track to see that reflection?



Four Truths About Weight Regain After Weight Loss Surgery
Nobody undergoes weight loss surgery thinking weight regain will happen to them. But statistics indicate that 80 percent of those who undergo gastric bypass, gastric banding, or gastric sleeve weight loss surgery will at some point regain some of the weight they lost initially with the surgery. Learn four truths about weight gain after weight loss surgery. Link to Article

Friday, January 27, 2017

Carbonated soda cravings and why we should abstain

Continuing our Four Rules discussion, Rule #2 is Lots of Water. Here's why carbonated soda is not a good substitute for pure body-cleansing health-supporting water.

Do you, like me, occasionally suffer cravings for a refreshing iced Diet Coke with a squeeze of lemon? This was my mainstay beverage before weight loss surgery and now and again I find myself indulging in that old refreshing thirst quencher.

But I know this is not a sensible choice following weight loss surgery and a recently published study confirms that partaking of diet soda is detrimental to health and weight loss efforts. I know I'm not alone in the WLS-after life when I reach for an ice cold Diet Coke, so today's post is all about the "don'ts" of diet soda and carbonated beverages after WLS. It is as much a reminder for me as it may be for you. Bottom line - carbonated soda does not support our weight management with WLS.

While we can stack the evidence against carbonated beverages (diet zero calorie or regular sugar sweetened) a mile high the single most basic reason to eliminate carbonated soda from our diet is it simply has no nutritional value. It is empty.

Try This: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Carbonated soda is void of nutritional enrichment.

This truth, above all else, should be used to inspire us to make better beverage choices. Will you pledge with me to make healthy beverage choices most of time? I'll toast our good health with a refreshing glass of iced green tea with a squeeze of lemon. Join me!


Diet Soda Health Risks: Weight Gain, Deadly Diseases

Excerpted from Huffpost Healthy Living. Link to full article
"In fact, according to a group of researchers at Purdue University, drinking diet soda may not only be as bad for your health as the regular stuff, but it may be causing you to pack on the pounds.

"It is not uncommon for people to be given messages that artificially-sweetened products are healthy, will help them lose weight or will help prevent weight gain," report author Susan Swithers said, according to a media release. "The data to support those claims are not very strong, and although it seems like common sense that diet sodas would not be as problematic as regular sodas, common sense is not always right."

Swithers and her team reviewed a dozen studies on diet soda and its impacts on health published in the past five years to prepare for their report. They say they were shocked by what they found.

The researchers found that just like with regular soda, the consumption of artificially sweetened beverages like diet soda is also associated with obesity, type 2 diabetes, metabolic syndrome and cardiovascular disease. Drinking just one can of diet soda per day is "enough to significantly increase the risk for health problems," according to the media release.


After WLS carbonation complicates weight loss efforts

From Day 6: Beyond the 5 Day Pouch Test page 100-102
"Carbonation- Carbon dioxide is added to a liquid to produce bubbles making an effervescent beverage such as soda pop or soft drinks, sparkling wine, beer and seltzer water. After the carbon dioxide is added the beverage is packaged and sealed, and the carbon dioxide remains inert until opened and atmospheric pressure acts upon it causing bubbles to be released. The bubbles are called carbonation.
When we drink active carbonation atmospheric pressure will continue to force bubbles to be released from the liquid even as it makes its way from our mouth through the esophagus and into the stomach pouch. This release of carbon dioxide will put pressure on the pouch causing it to expand temporarily. If we are eating while drinking carbonation our pouch will hold more volume than normal because of the stretching that results from the temporary stretching. More damaging, however, is that the release of carbon dioxide bubbles may force the food through the stoma and over time the stoma will enlarge. Eventually, it is believed, the stoma will not recover from repeated enlargements due to protracted consumption of carbonation. Weight gain will occur because food will flow too quickly through the pouch and satiation will not be achieved."
 

Thursday, January 26, 2017

Hot Topic: How soon after WLS can I do the 5 Day Pouch Test?


Visit http://5daypouchtest.com/index.html
I've seen this question --about doing the 5DPT in the first year after surgery-- asked in several places and wanted to share the FAQ from our recent 5DPT newsletter "Top FAQ's of 2016". In this group I have welcomed one and all --regardless of surgery date-- and the reason for that is explained here. Please enjoy this little snippet and share with others who are curious or confused about when the 5DPT is appropriate! THANK YOU!

Check out our FAQ Special Edition 5DPT Bulletin

Can I do the 5DPT in my first year after surgery?
Without exception patients must follow the dietary program directed by their bariatric center for the first year following surgery. No exceptions. I do not recommend or encourage anyone in the first year post-surgery to do the 5DPT. Please, follow the plan your center prescribed specifically for you.

Remember, your first year of attentive care from your bariatric provider was part of your surgery package. The bariatric center has your health information and surgical information and they are highly invested in you reaching a favorable outcome with surgery. While the 5DPT and other after-surgery programs are effective in our life-long weight management they are written for the general audience. You will see the words, "in general" or "as a rule" or "many patients" etc., that prompts awareness a program is generalized. Your bariatric center, however, is working for you specifically and they understand that one size does not fit all after WLS surgery. Take advantage of the care your surgical center offers - this is truly one of the few times in life where you are the total focus of attention.

In a 2016 Bariatric Times editorial Dr. Christopher Still reminded surgeons of the importance of face-to-face interaction with patients and customary post-WLS dietary and behavioral coaching. "When evaluating a patient for a specific meal and physical activity plan, remember that it is not one size fits all. While one diet may have been successful in one patient, it may prove unsuccessful in another similar patient for a multitude of reasons. Sometimes finding the right plan takes trial and error. When working with your patients, remember to help them focus on realistic goals and finding a routine that is just right for them." This is never more important than during the first year (or even first 2 years) following WLS. Please, stick with your bariatric center in the beginning, get your monies worth, and get your personalized lifestyle plan that affords you the greatest success in weight and health management with your surgical tool.



The only OFFICIAL 5DPT Group on Facebook
Participation Helps! With that said, it cannot be overstated the value that comes from following a 5DPT participant group that uses the plan to get back to the basics they've forgotten. New patients can learn and benefit from the mistakes of others and be well-equipped to quickly spot behaviors that may take us off track from the basics. Don't wait to find yourself well into the danger zone to start learning from others. It is the shared experience of the group that makes the individual strong.

Link to the newletter: Top 10 FAQ's about the 5DPT

These questions are addressed in our FAQ Special Edition 5DPT Bulletin:
  • One: Will the 5DPT work for me?
  • Two: Will my pouch shrink by doing the 5DPT? 
  • Three: My center didn't give me the Four Rules. Does that mean they will not work for me? 
  • Four: Can I do the 5DPT in my first year following surgery? 
  • Five: How can I make it past Day 1?
  • Six: I Don't like water at all! What are other options?
  • Seven: Stress eating habits derail me, how can I prevent this?
  • Eight: I want to make a few tweaks to the 5DPT, will it still work?
  • Nine: I messed up, do I need to start over? 
  • Ten: Can I just use any prepared soup or soup recipe or do I have to use the specific 5DPT recipes?

Tuesday, January 24, 2017

Managing Protein Beverages and Liquid Restrictions

Pumpkin Spice Protein Latte
Question: Do I need to wait the 30 minutes after drinking a protein shake before I can drink some water?

Protein Drink & Liquid Restrictions:
Take time to absorb & digest the nutrients . 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 adequate 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.
Reminder: Take to heart "Protein First" rule of WLS

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.

Refresher Learning: Understanding the Liquid Restrictions

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.

Looking for some great protein fortified beverages? Check out our wildly popular newsletter:
Ridiculously Scrumptious WLS Recipes for Guilt-Free Autumnal Treats
Late last year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. This newsletter was so well received by our subscribers it has been our most popular publication of 2016. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix

Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

In keeping with our January Theme - The Four Rules, today I offer this terrific recipe for flavored herbal tea that both soothes the stomach, quenches thirst, and meets our Rule #2 - Lots of Water requirement. Remember, a goodly amount of daily water is essential for weight loss and in continuing weight maintenance with bariatric surgery. Earlier this month we talked about the benefits of lemon water. This Lemon Ginger Tea has the added benefits of green tea (including powerful antioxidants that promote fat loss) and the stomach soothing properties of ginger.

I use this recipe often and enjoy it served warm, freshly brewed or over ice. There is a certain clean feeling that comes from drinking beneficial herbal tea. I think if you are not already including green tea in your healthy weight management plan that once you do, you'll be hooked. Give it a try! Herbal tea counts towards water intake and provides many health benefits.

Lemon Ginger Iced Green Tea
Ingredients:
2 cups water
1 teaspoon ground ginger
2 teaspoons grated lemon peel
6 green tea bags
juice of 1 lemon
low-calorie sweetener of choice, to taste

Directions:
Add water, ground ginger, and lemon peel to medium saucepan and bring to boil over medium heat. Reduce heat to where it sustains a gentle boil and cook for about 7-8 minutes. Remove from heat and add the green tea bags. Steep this tea mixture for 10 minutes, stirring or dunking the bags often.
Remove tea bags and stir lemon juice into the tea liquid. Cover and refrigerator for up to 1 to 2 weeks.

For a warm cup of pre-brewed tea simply heat to desired temperature in the microwave. To make a cup of iced tea, pour 1/4 cup of the concentrated tea mixture into a tall glass and stir in 3/4 cup of cold water, add sweetener as desired.  Add ice cubes and enjoy!

Further Study: 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. Learn more: Restrict Liquids, Drink Lots of Water - HUH? Making Sense of WLS Guidelines