5 Day Pouch Test Quick Review: Liquids

Hello Dear Readers! I know many of you are working your way through the 5 Day Pouch Test this week or this month. In the Official 5 Day Pouch Test Group on Facebook there is active discussion as our members proceed through the back-to-basics programs.  In reading through the posts today I see questions and concerns about the definition of Days 1 & 2 Liquids. I've pulled some information from the 5DPT Owner's Manual that defines each of the options and gives a little bit more information on why each Day 1&2 "Liquid" selection is effective with this plan.
The 5 Day Pouch Test Owner's Manual

Protein Fortified Beverages: Protein shakes, protein drinks, protein breakfast drinks are all protein fortified beverages. Look for ready-to-drink (RTD) beverages that have at least 15 grams of protein and fewer than 5 grams of carbohydrate per serving. Protein powder drinks are acceptable as well, providing they meet the same criterion of 15 grams protein and fewer than 5 grams carbohydrate. Homemade protein smoothies are a favorable addition to the 5DPT menu.

Clear broth or creamy soups: Clear broth and creamy soups are a favorite comfort food for many of us. Canned commercial chicken broth, beef broth, and vegetable broth are enjoyable meals on Days 1 and 2.

Creamy soups are a comfort food favorite for Days 1 and 2. Many creamy soups include dairy products such as milk, cream, sour cream, or half-and-half. For purposes of the 5DPT full-fat dairy should be used as called for in the Day 1 and 2 recipes because it improves satiation longer than no-fat or reduced fat food.

Hearty Soups:  As I developed this plan I learned that more substantial soups made of animal protein, legumes, beans, and low-glycemic vegetables work well to alleviate the discomfort and stress of a liquid diet.

Soups vs. Sliders: It is easy to confuse soup with slider foods since both are liquids that flow more rapidly through the stoma than solid protein. The thing to remember is the soup recipes provided are nutrient dense. Slider foods such as crackers or pretzels washed down with liquids have no nutritional value nor are they satiating.  In addition, when we enjoy soup and observe the liquid restrictions our body benefits from the vitamins and nutrients in the meal while we enjoy a comforting feeling of satiation."

Shared with permission and in compliance with copyright law.
The 5 Day Pouch Test Owner's Manual 2nd Edition (C) 2012

Protein, Fat, Carbohydrate: What's the recommended intake after WLS?

Greetings Readers!

 After WLS we are prescribed a high protein or "Protein First" diet to follow for the rest of our life to ensure adequate weight loss is achieved and a healthy weight is maintained using the WLS tool. But years of dieting have conditioned us to count calories above all else, not the nutrients. For traditionalists who are looking for a generalized daily calorie intake I share this section from Day 6: Beyond the 5 Day Pouch Test which addresses the question of daily caloric intake. I hope you find this a useful nugget of info in your WLS toolbox. Also check out this earlier post: Dietary Protein: Quick List and Recipe Links

Shared with copyright permission from Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

"I am not particularly comfortable giving specific one-on-one nutritional advice to my weight loss surgery Neighbors. First of all, I’m not a health care worker so I’m not qualified to render such advice. Secondly, I cannot see you to make a semi-informed analysis of your health. Nutritional advice is serious business and should only be given after verbal consultation and laboratory blood analysis, always with trusted health care providers."

"What I can do here is provide you the current generalized recommendations so you have a point of reference when speaking with your qualified health care provider. We may not always have the luxury of speaking with our bariatric centers so it is wise to educate ourselves on the current bariatric standards and practices of nutrition."

"In general, based on the broad-canvas study, bariatric centers agree patients should follow a 1,200-calorie a day diet. The protein, fat, and carbohydrate recommendations are based on that recommendation."

"Protein: Common recommendation for daily protein intake is 60 to 105g (20-35% of a 1,200-calorie diet). Protein digestibility and quality are important factors that patients must take into account when making food or supplement choices. The digestibility of protein is increased when accompanied by a full array of vitamins and minerals."

Make this delicious burger tonight: Beef, Bacon & Mushroom Cheeseburger

"Fat: Fat is necessary for the growth and development of the basic components for hormones, skin, hair, transportation of fat-soluble vitamins, and insulation and cushion for the body and internal organs. As a rule, the bariatric profession abides the American Heart Association recommendation of 27 to 47g daily fat consumption in a 1,200-calorie diet. It is beneficial to take fat-soluble vitamins with food sources that are rich in mono and polyunsaturated fats such as avocado, tuna, salmon, olive oil, flaxseed, and canola oil."

Our WLS body will tell us when we've consumed too much dietary fat by causing dietary stress that may include upset stomach, diarrhea, cramping, vomiting. Here is a simple home remedy to help relieve this type of digestive discomfort:
Digestive Stress? Try this simple solution

"Carbohydrate: Carbohydrate provides the body with its preferred source of fuel and is the only source of energy for the brain, central nervous system, red blood cells, kidney, and retina. Bariatric patients are counseled to choose complex carbohydrates over simple carbohydrates.  Bariatric centers do not generally recommend a specific daily carbohydrate allowance, according to Swilley. The report referenced the generally accepted recommended intake for all people provided by the National Academies’ Institute of Medicine of 113g carbohydrate consumption daily in a 1,200-calorie diet. It is unlikely a gastric surgical patient of any procedure could meet this recommendation."

Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey (C) Copyright 2009

Struggling with carb consumption? Check out this article: Why can't I just quit carbs cold turkey?

Check out Day 6: Beyond the 5 Day Pouch Test on Amazon in paperback and Kindle.

What's for Breakfast? Protein First!

Recipe: Spring Eggs

We know the first rule of weight loss surgery is to eat protein first. That means we must eat protein at every meal. The high protein or protein first diet is prescribed for all bariatric procedures and is the dietary guideline patients are instructed to follow for life. The bulk of our calories at any meal should come from animal, dairy, or vegetable protein. This includes breakfast. By eating protein first thing in the morning we instantly raise our metabolism, we promote feelings of satiation and reduce cravings for snacks or simple carbohydrates.

Eating a high protein breakfast effectively staves hunger cravings and snacking binges later in the day because it reduces the circulating levels of the hormone ghrelin, which stimulates hunger. So not only are we raising our metabolism with high protein nutrition, we are managing the brain chemistry that often gets the blame for head hunger and snacking binges. The earlier in the day we eat protein the more likely we are to stick with our high protein diet plan without annoying cravings or sluggishness.



Dietary Protein: Quick List and Recipe Links

Try starting your day with 35 grams of high quality protein including eggs, meat, poultry, shellfish or fish, Greek yogurt, milk, cottage cheese, vegetarian protein, or protein supplementation such as protein shakes or protein bars. I keep hard-cooked eggs on hand for a quick-grab breakfast and more often than not mix my ready-to-drink protein shake with hot coffee (use it like coffee creamer) for a steady supply of morning protein.

For more protein breakfast ideas check out Protein First: Living the First Rule of WLS

LivingAfterWLS Classic Recipe: Salisbury Steak

Greetings Readers!

Snowy January 2017.

I hope you are doing well this fine Monday. We are "enjoying" yet another snowstorm here in the high Rocky Mountains of Wyoming. So far today at least 6 inches of new snow - that's on top of the two feet previously fallen snow that has yet to melt! It has been a very long time since we've seen a winter like this and nothing calls for comfort food more than a long cold snowy season.

Yesterday, by request of the family, I pulled out one of our LivingAfterWLS Classics - Salisbury Steak to feed and comfort those gathered at our kitchen table. This recipe is suitable for Day 4 of the 5 Day Pouch Test and is featured on page 156 of the The 5 Day Pouch Test Owner's Manual and on page 62 of the 5 Day Pouch Test Complete Recipe Collection..

Salisbury Steak
Classic comfort food, Salisbury steak is traditionally a ground beef patty flavored with minced onion and seasonings before being fried or broiled. It was named after a 19th-century English physician, Dr. J. H. Salisbury, who recommended that his patients eat plenty of beef for all manner of ailments. Salisbury steak is often served with gravy made from pan drippings. To suit our different tastes this recipe may be prepared with ground beef, ground pork, or ground white meat poultry. 

Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch

Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.

Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.

Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Resolution: Take to heart "Protein First" rule of WLS

At LivingAfterWLS we live by the commonly accepted Four Rules of weight loss surgery, the first of which is Protein First. In dieting language we follow a high protein low carbohydrate diet. This is the diet prescribed by most bariatric centers for patients to follow for life. Scientific and anecdotal evidence supports that following a high protein diet is the most effective way to lose weight and maintain a healthy weight while using the benefits of bariatric surgery.

For quick reference check out this blog:  Dietary Protein: Quick List and Recipe Links

If you are trying to lose weight after surgery, if your weight loss is stalled, or if you are struggling to maintain your healthy weight, now is the time to revisit the Protein First rule.

Eat protein (excerpted from: Inspired Reminders Newsletter)
We know the first rule of weight loss surgery is to eat protein first. That means we must eat protein at every meal. The high protein or protein first diet is prescribed for all bariatric procedures and is the dietary guideline patients are instructed to follow for life. The bulk of our calories at any meal should come from animal, dairy, or vegetable protein. This includes breakfast. By eating protein first thing in the morning we instantly raise our metabolism, we promote feelings of satiation and reduce cravings for snacks or simple carbohydrates. Link to newsletter in our archive: Inspired Reminders Newsletter

Suggested Reading: Understand the Four Rules of WLS Before Going Under the Knife

 WebMd tells us, "Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks."

Eating a high protein breakfast effectively staves hunger cravings and snacking binges later in the day because it reduces the circulating levels of the hormone ghrelin, which stimulates hunger. So not only are we raising our metabolism with high protein nutrition, we are managing the brain chemistry that often gets the blame for head hunger and snacking binges. The earlier in the day we eat protein the more likely we are to stick with our high protein diet plan without annoying cravings or sluggishness.

Try this yummy recipe: Spring Eggs with Salmon and Asparagus

Try starting your day with 35 grams of high quality protein including eggs, meat, poultry, shellfish or fish, Greek yogurt, milk, cottage cheese, vegetarian protein, or protein supplementation such as protein shakes or protein bars. I keep hard-cooked eggs on hand for a quick-grab breakfast and more often than not mix my ready-to-drink protein shake with hot coffee (use it like coffee creamer) for a steady supply of morning protein. For more protein breakfast ideas check out Breakfast Basics of WLS: Why you must eat a high protein breakfast every day.

---

Extra Credit Learning: Check out these featured articles

Earlier this 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. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix


 Protein Supplementation after WLS
It is common to see the question, "What protein powder should I use?" asked in online groups. What is surprising, to me, is the inconsistency in answers and the passion with which people believe there is only one true and correct answer to the question. Continue Reading:  5DPT May Bulletin Online

Suggested Reading: Understand the Four Rules of WLS Before Going Under the Knife

Weight loss surgery is frequently perceived as an easy means to weight loss that requires little or no effort by the patient. However, patients who undergo bariatric surgery are prescribed Four Rules of dietary and lifestyle management that they will follow for the rest of their life if they wish to lose weight and maintain a healthy weight. Here is what you need to know about the Four Rules of weight loss surgery before going under the knife. Continue Reading

By Popular Demand: Cooking with Kaye Now in Paperback!

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

Just $14.95

Dearest Readers: I am so happy to share that Cooking with Kaye is now available in US Trade paperback on Amazon! Save money and get my top rated best selling cookbook today for your home library. Always supporting your life-long WLS Goals! Thanks for your support over the years! Happy Cooking and Happy New Year!!

"Kaye Bailey's 5-Star rated highly celebrated cookbook. Written for the weight loss surgery patient and the people they cook for, available now in quality US trade paperback, this best selling cookbook features 134 all new recipes and detailed techniques to take you beyond the meal to create dishes 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."

First published in 2012 in hard-back comb-bound print and on Kindle and other eBook purveyors, Cooking With Kaye has consistently received 5-Star reviews and praise from cooks who use the recipes and meals within to support their weight management goals after WLS. Please take a look at what some reviewers have said published with permission from Amazon:

Top Customer Reviews

Cooking with Kaye: Methods to Meals on Amazon

5.0 out of 5 stars
A must have!
By Karen Gomes on May 19, 2014
Format: Kindle Edition
This book is a must have for anyone that has undergone weight loss surgery. Not only does it have wonderful healthy recipes, but it explains in detail a lot of things that we need to know. The author Kate Bailey is a true advocate for those of us that have undergone weight loss surgery.

5.0 out of 5 stars
and not one has disappointed! I learned of Kaye Bailey after purchasing her ...
By Vicki's View on October 9, 2016
Format: Plastic Comb Verified Purchase
An outstanding collection of recipes! I have made many of them, and not one has disappointed! I learned of Kaye Bailey after purchasing her 5 day pouch test. I enjoyed the recipes in that book, and when I learned about her cookbook, I just had to have it. It is one of my favorite cook books by far. Yum-O!

5.0 out of 5 stars
excellent guide following WLS
By Jane Allgood on December 5, 2014
Format: Kindle Edition Verified Purchase
Presents a great post-surgery guide for cooking and eating. Even those of us who are not really cooks find it to be a great guide.

5.0 out of 5 stars
Excellent cookbook and she's very knowledgeable of the subject of ...
By brenda marceau on July 12, 2015
Format: Plastic Comb Verified Purchase
Excellent cookbook and she's very knowledgeable of the subject of the Gastric Bypass. Especially her 5 Day Pouch Diet.

5.0 out of 5 stars
Thank you Kaye Bailey!
By Tammy on September 5, 2014
Format: Kindle Edition Verified Purchase
Very tasty low carb and high in protein meals

5.0 out of 5 stars
You can do it
By Linda on June 3, 2015
Format: Kindle Edition Verified Purchase
Has many great recipes to get back on track after weight loss surgery. Anything Kaye Bailey writes is great.

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

Make it Today: Pumpkin Spice Protein Mix

Greetings Readers!
I'm so happy to join you again here on the LivingAfterWLS Blog. The research side of my work with weight loss surgery has taken priority of my time in 2016, but I am happy to say that my 2017 schedule is much more favorable for writing and sharing with you all I've learned. I have some great things to share that will help each of us achieve lasting successful weight management for life after surgery. I am looking forward to actively publishing to this blog, issuing our Newsletters, and participating with you in social media in the coming days, weeks and months of 2017.

Join our mailing list for free, meaningful LivingAfterWLS Publications

Earlier this 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

Multi-Use DIY Pumpkin Spice Protein Mix

A fortified mixture providing quality protein and superb autumnal flavor to a variety of health promoting treats. This multi-use dry mix makes 28 servings (2 tablespoons dry measure) per batch of Pumpkin Spice Protein Mix. The nonfat dry milk provides valuable nutrients including calcium and vitamin D and lightens the protein powder making the Protein Mix suitable in many recipes.

Ingredients:
2 cups Pure Protein Plus French Vanilla Dietary Supplement or your favorite vanilla flavored protein powder*
1 1/2 cups Carnation Instant Nonfat Dry Milk
2 teaspoons cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1/4 teaspoon ground mace
1 pinch ground cloves

Directions: In a large bowl whisk together all dry ingredients. Store mixture in an airtight container (I like to use recycled mason jars) in a cool dark place. Use often for best freshness and to promote improved health with increased protein intake. In humid climates mixture may be stored refrigerated. Shake container well before using to ensure ingredients are well blended and evenly dispersed.

*For best results use a protein powder that contains at least 15 grams protein and 5 or fewer grams carbohydrate per serving.

Nutritional Estimate (based on products specified in recipe): Per 2-Tablespoon serving: 218 calories; 8 grams protein; 6 grams carbohydrate; 1 gram dietary fiber; 0 grams fat. A good source of vitamin D, calcium, B vitamins, and electrolytes.

Pumpkin Pie Cheesecake Parfait

The above detailed Protein Mix is used to produce delicious protein fortified beverages and treats in the following recipes that can be obtained in the newsletter by clicking the recipe title or linking directly to the newsletter in our archive: Pumpkin Spice Protein Mix

• Pumpkin Spice Protein Latte
• Protein Pumpkin Spice Iced Coffee
• Pumpkin Spice Protein Coffee
• Pumpkin Pie Cheesecake Parfait
• Pumpkin Cheesecake Pie
• Autumn Pumpkin Oatmeal

For a limited time we are including an 8-page printed booklet containing these terrific recipes free with any order from the LivingAfterWLS Bookstore - No Coupon Required! Check out the quality publications in our store and get your booklet free, while supplies last!

 

Four easy things for a perfect WLS day

Hot Off the Press! LivingAfterWLS Inspired Reminders email bulletin.

Link to check out our fresh new layout and power-packed content to support your weight loss surgery health and weight management goals. View it live in our archive or subscribe to receive this valuable information delivered free to your Inbox.

LivingAfterWLS Inspired Reminders September 8, 2016

Enjoy a perfect WLS day by doing these four easy things this morning.

Do These Four Simple Things Today!

Broken eggs and a perfect day

by Kaye Bailey

The old wisdom warns that trouble comes in threes and I've found it to be more true than not. It seems if my day gets off to a rocky start things are unlikely to improve as one problem leads to the next. Maybe, like me, you have all the desire in the world to get your day off to a great start doing what is necessary to support your WLS goals and then, as the saying goes, life happens and off track we go. In the 5 Day Pouch Test we use the metaphor of broken eggs: if we drop one egg from the carton and it breaks we don't discard the rest of the eggs. We clean the mess and move forward understanding that broken eggs happen but one broken egg is not worth spoiling the whole dozen. In the day-to-day of living we can apply the metaphor and rationalize that one oops in a day doesn't mean the entire day is a disaster. But sometimes it is easier said than done, at least for me.

What if we had a sure-fire strategy to start the day with four easy actions that support our big picture goals of weight loss and weight management using the WLS tool? If we've already accomplished four simple actions in favor of a good day won't those help shield us from the bumps and bruises of the daily "broken eggs" we are bound to encounter?

Today's Inspired Reminders Bulletin offers four easy, quick, and affordable things we can all do to prepare the way for a perfect WLS day. I invite you to try these four little actions every day for one week and just see what a wonderful world of success opens for you as you pursue the best life, Living INSPIRED After WLS.

Link to the Bulletin

Spring Eggs with Salmon & Asparagus

Young thin asparagus is a luxurious spring delicacy. Look for it at the market beginning in February. Bunches should be bundled tightly enough to prevent breakage, but loose enough to avoid collaring the tender vegetable spears. Store refrigerated, the cut ends of the stalks in water, until use. When properly stored young asparagus will stay fresh four to five days.

Larger asparagus may be slightly woody with tough outer fibers. Remove the tough fibers with a vegetable or carrot peeler. This reveals the tender insides while removing the tough outer fibers that some people with gastric conditions find difficult to digest.

Suitable for Day 6 & Beyond the 5 Day Pouch Test

Serving Ideas:  Serve warm with fresh buttermilk cheddar biscuits or warm buttered toast. Provide additional shredded Asiago Cheese and chopped parsley for garnish. In the summer vine ripened sliced tomatoes compliment this meal and provided heart health nutrients and sunshine sweet flavor.

Ingredients:
8 large whole eggs
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons milk, 2% low-fat
1/4 teaspoon baking powder
1 tablespoon butter, chilled and quartered
8 ounces asparagus spears, peeled and sliced
2 ounces Asiago Cheese, shredded
4 ounces smoked salmon, flaked
2 ounces parsley sprigs, coarsely chopped

Start to finish: 30 minutes
Spring Eggs Serves 4. Each serving provides 257 Calories; 21 grams protein; 17 grams fat (7 saturated); 4 grams carbohydrate; 1 gram dietary fiber. A good source of vitamin C, vitamin A, B-Vitamins including folacin (folate).

Directions: Place the oven rack in the lower third of the oven: heat oven to 325F.  Liberally coat a 2-quart oven safe casserole dish with unflavored cooking spray. (Alternatively, coat four 6-ounce custard cups with cooking spray and place on baking sheet lined with parchment paper for easy clean-up.)

In a medium bowl whisk eggs, salt, pepper, whole milk, and baking powder until slightly frothy and well blended. Pour mixture into prepared casserole or custard cups and bake 6 minutes. Remove from oven, stir with a fork, return to oven and bake 4 minutes, removing and stirring again. If eggs are curdled and near done to desired consistency evenly top them with the butter pieces, asparagus spears, shredded Asiago Cheese, and flaked smoked salmon. Return to oven a bake 2-4 minutes keeping a close watch. Remove them immediately when they reach your desired consistency. Garnish with chopped parsley.

Alternative Method: Cooks that are confident in their stove top skills may prepare these eggs in a skillet following the usual best practice and method for skillet scrambled eggs.

Store leftovers in single-serve microwave safe containers. Gently reheat 30 to 60 seconds and enjoy another high protein meal.

What's for Breakfast?

Breakfast Basics of WLS:

Why you must eat a high protein breakfast every day and easy, scrumptious ways to accomplish it.

Hot of the Press!

LivingAfterWLS eBook Short Volume 4 by Kaye Bailey

In this LivingAfterWLS eBook, we take a highly focused look at breakfast, the most important meal of the day. Why is it important? What are the high protein options? What about hectic mornings? We provide options for picky eaters; suggest out-of-the-box meals featuring the flavors of your favorite foods; find a superb use for last night's left-overs; place emphasis on fresh clean ingredients; reveal fail-proof preparation methods for cooks of all skill levels; and give you warm and cold breakfast meals to savor.

You will find something exciting to start your day no matter your schedule, kitchen skills, or budget!  This all new breakfast companion focuses on variety, quality ingredients, protein options: All hot topics in this Volume 4 of the popular LivingAfterWLS eBook Shorts series. The recipes are supported with 12 informative articles featuring the current scientific beliefs in health, weight management, and bariatric nutrition. Learn more than a formula: learn why certain ingredients and meals work to support your weight management goals!

Don't start another day without this knowledge in your toolbox for successful weight management after bariatric surgery. Link Here

More than 60 all-new breakfast recipes for all weight loss surgery procedures.

Tested and Approved from Kaye's Kitchen!

What's in it: Specific recipes and methods to start the day -even on the run- with a healthy high protein meal that supports your goals of weight management and balanced health following all bariatric procedures. From breakfast beverages to quick-fix microwave eggs this guide is sure to please even picky eaters and take away the guesswork out of the most important meal of the day. Over 60 all-new recipes developed with the same attention to nutrition, flavor, and ease of preparation that you have come to expect from LivingAfterWLS.

Who it's for: Patients of all bariatric surgical procedures will benefit from an improved repertoire of morning recipes to support their high protein diet prescribed for weight loss and lasting weight management after surgical intervention for the treatment of obesity.
Over 60 never-before published recipes. Put something new on your breakfast plate today! Recipes are triple tested and approved by Kaye Bailey and the LivingAfterWLS extended family including bariatric patients and people with their original organic stomach. We shared these recipes with our family: you can share them with yours. Let's get cooking!

Super Value Priced just $4.95 (approximately 60 pages)
Exclusively at Amazon Kindle

No Kindle? No Problem! Just download the free Kindle eReader app and take your Kindle library wherever you go on whatever device you prefer! Easy Fast Portable Efficient! Never lose your eBooks to a phone or device upgrade.

Buy Now Just $4.95

Tempting Recipes:
Just a few of the tempting breakfast recipes that can be prepared in under 15 minutes!

• Mocha Morning Coffee Smoothie
• Cappuccino Cooler
• Strawberry Cheesecake Smoothie
• Kiwifruit-Lime Yogurt Parfait
• Cinnamon Peach Swirl
• Chilled Plate: Caprese Layers
• Melon and Swiss Continental
• Creamy Dreamy Green Eggs
• Fiesta Quesadilla
• Salsa in the Morning Mug Scramble
• Mama Mia Egg Lasagna

Go ahead! What are you waiting for?
Instant download now: Breakfast Basics of WLS

Turkey is good for Weight Loss! Eat Up!!!

Great hints for navigating the holidays with WLS:
The 5 Day Pouch Test: Express Study Guide

“TURKEY, n. A large bird whose flesh when eaten on certain religious anniversaries has the peculiar property of attesting piety and gratitude. Incidentally, it is pretty good eating.”
Ambrose Bierce, ‘The Devil's Dictionary’ (1911)

Are you looking forward to Thanksgiving turkey and days of leftovers? Did you know turkey is one of the best animal proteins WLS patients can include in their diet in support of weight loss and weight maintenance? Next week when you stare down the big bird consider these things:

3 Ounces of Roast Turkey (mix of light & dark meat) Contains:

145 Calories

25 grams protein

4.2 grams fat

23% daily value of Niacin

20% daily value Vitamin B6

17% daily value zinc

11% daily value iron

I know there are tons of “disguise your leftover turkey” recipes out there. But you know, in a sentimental moment I’m willing to slice off three ounces from the T-Day carcass, enjoy it plain and simple paying homage big bird! “Thank you turkey, for making me a lean-mean-healthy machine!”

Enjoy the big bird - it's good for you!

 

Recipe: Cream of Turkey Soup

Nutrition 101:

Niacin: Helps maintain healthy functions of the nervous system, digestive system and skin.

Vitamin B6: Aids in the metabolism of carbohydrates, fats and proteins to produce vital energy for the body.

Zinc: An essential mineral to human nutrition and body processes involved with physical and mental development and protection. Zinc is found in every cell in the body and involved in the synthesis of protein and the action of many enzymes.

Iron: a mineral that aids in the formation of red corpuscles and is a necessary component of hemoglobin, the oxygen carrier in the blood, and is also important for energy utilization. 

 

Do you have questions about what kind of turkey to buy? I learned new things on today's Foodsafety.gov Blog:
Turkey Tips Step 1: Shopping for Your Feast
by Chris Bernstein, Food Safety Education Staff, Food Safety and Inspection Service, USDA

"The first step to hosting a safe holiday feast is choosing your bird. Picking out the perfect turkey doesn’t mean just choosing the plumpest one in your grocery store. To find the perfect turkey for you and your guests, read the labels." Link to Foodsafety.gov Blog

Recipe: Mediterranean Sea Bass

The 5 Day Pouch Test: Express Study Guide

"By all accounts fish is good for us. In fact, the American Heart Association tells us to eat fish twice a week, particularly cold water fatty fish."  (See this post for FAQ's about fish and Omega-3 consumption by the AHA).

Weight loss surgery patients are instructed to eat a diet of rich lean protein cooked without frying or breading. Grilled fish fits that order with ease! And by all accounts fish is good for us. In fact, the American Heart Association tells us to eat fish twice a week, particularly cold water fatty fish. Fatty fish including mackerel, lake trout, herring, sardines, albacore tuna, salmon, and some shellfish are high in two kinds of omega-3 fatty acids. Omega-3 fatty acids are believed to help lower triglycerides and may also fight cancer and reduce inflammation. Additionally fish is rich in B vitamins including B12, Niacin, and B6. It is readily available fresh at the meat counter or flash-frozen in the freezer section of most major supermarkets.

Fish cooks quickly and should be tended closely to avoid overcooking. Fish is done when it turns opaque in the thickest portion and flakes into sections. Scallops, a shellfish, are done when they are opaque and another shellfish, shrimp, are done when they turn pink. When cooking over the direct heat of the grill turn steaks, whole fish, shrimp and scallops halfway through grilling time. Avoid moving the fish protein too much on the grill because it tends to break-up. Thin fillets generally do not need to be turned. Some frequent fish grillers find baskets made specifically to hold fish on the grill are useful.

Try this simple flavorful recipe for grilled fish and I think you will be hooked!

Mediterranean Sea Bass

This Provence-style recipe infuses the clean flavor of olive oil with fresh herbs and garlic for a light and flavorful lean protein main dish. Keep it simple and enjoy. (Suitable fish substitutes: red snapper, striped bass, halibut.)

For the paste:
3 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons dried lavender
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

4 skinless Chilean sea bass fillets, about 6 ounces each and 1 inch thick
Lemon or lime wedges (optional)

Directions:
To make the paste: In a small bowl whisk together the paste ingredients. Spread the paste evenly on both sides of the fish fillets. Grill over Direct High heat until the flesh is opaque throughout and starting to flake, 5 to 7 minutes, turning once halfway through grilling time. Serve warm and garnish with lemon wedges, if desired.

Kaye Bailey (c) - All Rights Reserved
Article Source:  Make Grilled Fish a Healthy Part of Your Weight Loss Surgery Diet

---

Are you eating enough protein to lose weight?

The 5 Day Pouch Test: Express Study Guide

"We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body."
WebMD

How Much Protein Do You Need?

The experts are now suggesting dieters eat 120 grams of protein a day to get the potential weight loss benefit. They advise advancing protein intake gradually, "If you want to increase your protein intake, do it slowly over the course of a week.  To be on the safe side, check with your doctor before adding large amounts of protein to your diet."

120 grams = 20 ounces or 1.25 pounds protein/day

Bariatric centers are less precise in their protein recommendations. In fact, a 2008 study reveals nutritionists recommend anywhere from 60 to 105 grams of protein a day for patients following a 1,200-calorie diet. The recommendations vary so much that there is confusion in the WLS population about how much protein we need.

What we do know is that as a group, we are not eating enough protein and this shortfall is putting our health at risk.

In 2011 a leading researcher and bariatric specialist reported, "We found that there have been few studies on protein intake recommendations for bariatric patients. Dietary protein ingestion among this population tends to be inadequate, potentially leading to a loss of lean body mass, reduced metabolic rates, and physiological damage. Conversely, a protein-rich diet can lead to increased satiety, enhanced weight loss, and improved body composition. The quality and composition of protein sources are also very important."

We need to turn this trend around. The 5 Day Pouch Test has often served as a catalyst for following and enjoying a high protein diet and the health benefits and weight loss that accompany it.  As we turn the page on summer stepping into autumn let's use the enthusiasm of "back to learning" to make a new commitment to the goals and health objectives that we valued so much when we underwent surgery in the first place.

High Protein Energy Breakfast!

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

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

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

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

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

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

For more great recipes visit the LivingAfterWLS Kitchen

Puttin' Up: Garlic Condiments

August and September means canning season in my kitchen. Both of my grandmothers were avid canners by necessity more than craft. When they canned it was a massive production with lots of relatives, tons of jars, boxes of produce, and a kitchen full of hot steam and busy women puttin' up for the winter. There were bragging rights for who put up the most tomatoes or peaches. And there were taste tests at the country fair for the chance to win the coveted blue ribbon for best raspberry preserves.

Times have changed and now most home canners put up goods in small batches. There is a focus toward specialty condiments and pretty packaging.  There are fewer food cellars boasting shelves lined with canned beans. In the larder of today's home canning enthusiasts we find small jars holding exotic pickles, unusual condiments, and mixed jellies that  my grandmothers would consider gourmet and superficial.

Still, the art and craft of preserving food plays an important part in my role as a nurturer.

Two of my specialties are garlic condiments: Pickled Garlic and Garlic Jelly. The pickled garlic compliments my famous Dilly Beans and is great for vegetable and pickle trays. Like the beans, it benefits from a good three to four month curing before enjoying. The garlic jelly is gastronomic delight with many uses. For soups and stews just a small amount lends a sweet garlic flavor to the mix. It works well in stir fry dishes and a little dab on a freshly grilled steak melts into the meat to enhance the flavor without a dominating garlic taste. I shared this recipe in my book Day 6: Beyond the 5 Day Pouch Test.  And with permission from my publisher I share it with you here:

Garlic Jelly

This may sound strange at first but when used in small amounts to moisten and season lean protein this jelly packs a powerful flavor punch. The slightly sweet garlicky condiment is good whisked into soups, gravies and sauces. One batch makes three half pints which store well refrigerated. Don't be afraid of the sugar in this recipe because it is enjoyed in such small quantities with protein that your blood sugar will not be adversely affected. In addition, enjoying a slightly sweet flavor with lean protein tends to increase the length of time we experience satiation.

Ingredients:
3 cups white wine vinegar
1/2 cup garlic, peeled and chopped
6 cups sugar
2 cups water
6 ounces liquid pectin

In a 2 1/2 quart saucepan, simmer the vinegar and garlic for about 15 minutes. Remove the pan from the heat and cool slightly. Pour the liquid into a clean 1-quart glass jar. Cover the jar and let stand at room temperature for 24 - 48 hours. Strain the vinegar and garlic through a wire strainer into a 6-quart kettle. Discard garlic. Measure 2 cups of liquid. Add more uncooked white wine vinegar, if necessary, to equal two cups. Add the sugar and water to the vinegar, stirring to dissolve the sugar. Bring to a full rolling boil over high heat. Stir in the liquid pectin and return the mixture to a boil for exactly 1 minute, stirring constantly. Skim off any foam with a metal spoon.

Pour the jelly into hot, clean jars, leaving 1/4 inch of headspace. Cap and seal.  Process in a boiling-water-bath canner for 10 minutes.

Plateau or Maintenance Struggles: Here's your solution

If you are struggling with weight loss or a plateau or even with maintenance it may be time to review this article shared from Cooking with Kaye. It contains recent information about the importance of our high protein diet and how to calculate individual protein needs. Increasing protein intake is a fundamental method of managing our weight loss surgery tool. Take a look - let me know what you think. (This download file is available exclusively to members of our Facebook group - Please link below to join us.)

https://www.facebook.com/groups/LAWLS.PROJECT2014/

Living Inspired After WLS - Project 2014 Group

Uniting like-minded people through education support, and community, while promoting health sustainability and weight management with weight loss surgery.

Heat it up with Ginger: Delicious & Healthy Flavor

From our Cooking with Kaye Archives:

Today we celebrate the health and healing powers of ginger. Aromatic, pungent and spicy, ginger adds a special flavor and zest to main dishes and many fruit and vegetable dishes. Ginger has long been known to tame digestive discomfort and many post-weight loss surgery patients report that including ginger as an ingredient in their healthy diet helps reduce stomach distress.

Ginger can be found in many forms including fresh roots, powder, crystallized, candied and pickled. For the best healing properties select fresh ginger root found in the produce section of your market. Fresh ginger should be refrigerated unpeeled. For use in cooking peel the ginger, a potato peeler works well, and chop, slice or mince as directed.

Ginger Chicken

This recipe will remind of your favorite Chinese takout. The marinade turns up the heat on the same 'ole chicken breast. As written the recipe calls for cooked rice but many weight loss surgery patients do not tolerate rice. We served it over baby spinach greens and it was delicious!

Ingredients:
1/3 cup low-sodium soy sauce
1/4 cup orange juice
3 tablespoons finely chopped green onions
1 tablespoon grated peeled fresh ginger
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon dried basil
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1/4 teaspoon five-spice powder
4 garlic cloves, minced
1 pound skinned boned chicken breasts, cut into 1/2-inch-wide strips

2 teaspoons vegetable oil
4 cups hot cooked rice (optional)

Directions: Combine first 12 ingredients in a bowl; stir well. Cover and marinate in refrigerator 30 minutes. Drain chicken, reserving marinade. Heat oil in a large nonstick skillet over medium heat. Add chicken; sauté 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice.

Serving Size: 3 ounces chicken and 1 cup rice. Per serving: 430 calories, 33 grams protein, 4 frams fat (1 saturated), 62 grams carbohydrate and 1 gram dietary fiber.

Without rice: 190 calories. 28 grams protein, 4 grams fat (1 saturated), 10 grams carbohydrate adn 1 gram dietary fiber.

Link to this archived newsletter:
Cooking with Kaye - Heat it up with Ginger

Please note offers and promotions in this 2007 newsletter have expired and will not be honored. For current special offers and sales of LivingAfterWLS products and publications visit the LivingAfterWLS General Store.

Purdue Study Finds Pork Supports a High-Protein Weight Loss Diet

From the National Pork Board: Pork Be Inspired

According to a new study published in the February journal Obesity, Purdue University researchers found that including protein from lean pork in your diet can help you lose weight while maintaining more lean tissue, including muscle. The pork dieters rated themselves more positively in terms of overall mood and feelings of pleasure during dieting compare to those who ate less protein.

Banish Diet Cravings
The women in the study followed either a high-protein diet or a normal-protein diet but the same amount of calories. The women who ate more protein, with pork as their only source of meat, felt fuller longer after meals.

Did You Know?
Pork truly is The Other White Meat®! According to a recent analysis by the US Department of Agriculture, pork tenderloin contains the same amount of fat and slightly less calories than the same serving of skinless chicken breast. What's more, the same analysis found there are six cuts of pork that are considered either extra lean or lean by labeling standards. Now dieters have more options than ever to make lean, healthy choices when planning meals.

Tired of Chicken and Fish?
The high-protein diet included 6 ounces, or two servings, of pork every day. It's easy to reach this goal by including lean cuts of pork like Canadian bacon with your eggs for breakfast, adding grilled or sautéed pork chop strips to your salad at lunch, or roasting pork tenderloin for dinner. Plus, PorkBeInspired.com is packed with recipes for every meal.

Grilled Pork: Healthy & Delicious High Protein

Caribbean Pork Kabobs

I love these pork tenderloin kabobs. They are easy to make and delicious to enjoy off the grill. Add a side of grilled fresh vegetables for a complete meal. And if you have the You Have Arrived Grilling Blend use 1 1/2 teaspoons of it in place of the thyme, nutmeg, cloves and cayenne pepper. I know you will love this recipe!

1 pound pork tenderloin, cut into 1-inch cube
1/2 cup orange juice
1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon thyme
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/8 teaspoon ground cayenne pepper

Combine all ingredients in a self-sealing plastic bag; seal bag and refrigerate 2-24 hours.

Remove cubes from marinade; discarding leftover marinade. Thread cubes evenly onto four skewers (if using wooden skewers, soak them in water for an hour before using to prevent burning). Grill over hot coals 10-12 minutes, turning often, until nicely browned. Serve with hot rice and kabobs of grilled fruit & pepper chunks, if desired.

1 Kabob (4-ounces of pork) provides 173 Calories; 24g Protein; 4g Fat; 1g Saturated Fat; 9g Carbohydrate and 59mg Sodium.

Grilled Peppered Pork Chops with Mediterranean Relish

This is showy and delicious and quite easy to prepare. The flavors are fresh and unusal making this a great weeknight company meal or good anytime meal to support a healthy and balanced diet.

Ingredients:
6 boneless pork chops, 3/4-inch thick
1 6-ounce jar marinated artichoke hearts
1 teaspoon hot pepper sauce
1 1/2 cups diced tomatoes
1/2 cup chopped bottled roasted sweet red peppers
1/4 cup sliced ripe olives
1 small jalapeño pepper, seeded and finely chopped

Directions:
Drain artichoke hearts, reserving marinade. Stir together reserved marinade and hot pepper sauce.

Place chops in a shallow baking dish. Pour the pepper sauce mixture over chops; turn chops to coat. Let stand for 30 minutes, turning chops occasionally. Drain chops, discarding marinade.

Meanwhile, to prepare relish, chop artichoke hearts and combine with tomatoes, red peppers, olives and jalapeño. Set aside. Place chops on a kettle-style grill directly over medium-hot coals. Grill for 3-4 minutes; turn chops and grill for 3-4 minutes more or until just done. Serve the relish with pork chops.

Serves 6. Per serving: 175 Calories; 22g Protein; 7g fat (2 saturated); 5g Carbohydrate; 240mg Sodium.

Refresher: Pork Cooking Temperatures

In 2011 the USDA lowered the internal cooking temperature for pork to 145 Fahrenheit much to the relief of many cooks who found the previous recommended temperature of 160 Fahrenheit overcooked. Many of us are enjoying pork during this grilling season so I'm re-publishing this press release from Pork Be Inspired as a refresher for properly cooked and safely handled pork. Be sure to click the link to download the free PDF chart from the USDA for a handy cooking reference.

Happy Grilling!
Kaye

Promoted announcement from

Pork Be Inspired 

For juicy, tender and flavorful pork, it might be time to toss out Grandma's advice. According to the new U.S. Department of Agriculture (USDA) guidelines, pork chops, roasts and tenderloins can be safely cooked to medium rare at a final internal cooked temperature of 145 degrees Fahrenheit as measured by a food thermometer, followed by a three-minute rest time.

 

The new cooking temperature will produce pork that's succulent and tender-not an over-cooked hockey puck - and will likely yield a finished product that is pinker in color than most of you are accustomed to. 

Restaurants have been following this standard for nearly 10 years. The new temperature recommendation reflects advances in both food safety and nutritional content for today's pork, which is much leaner than Grandma's, and even Mom's, pork. On average, the most common cuts of pork have 27 percent less saturated fat than the same cuts 20 years ago.

Both the USDA and the National Pork Board recommend using a digital cooking thermometer to ensure an accurate final temperature. Ground pork, like all ground meat, should be cooked to 160 degrees Fahrenheit. Pre-cooked ham can be reheated to 140 degrees Fahrenheit, or enjoyed cold on sandwiches.

In addition to the new lower cooking temperature recommendation for pork, the USDA food preparation guidelines advise the following:

· Clean: Wash hands and surfaces often

· Separate: Don't cross-contaminate

· Cook: To proper cooking temperatures

· Chill: Refrigerate promptly 

The National Pork Council has prepared a comprehensive easy to follow chart using the new USDA temperature guidelines. The download is free -- you don't even have to join their mailing list -- and I know you will find it to be a helpful resource in your kitchen.

Link: Be 145F Pork