Rule #2 is Lots of Water -- But it's so boring! Help!

Don't like water - what else can I have?

Drink lots of water is the universal golden rule for dieters. But even the most devoted water sippers become bored with the flat unexciting taste of water. Fortunately there are many health-supportive was we can spruce up plain water creating a refreshing beverage with added vitamins and nutrients. Online there are countless recipes for making infused water, a fancy word for water that blended with fruits, vegetables, herbs, and/or tea. Here are a few of my go-to blends that both refresh and promote good health with an energy boost.

Using the formulas below you will make a 2-4 quart batch of refreshing infused water. Using a large pitcher or gallon jar prepare the infusion ingredients. Top the ingredients with 6 cups ice, fill the jar with water, and stir. Cover and refrigerate for at least 2 hours to let flavors infuse. Best used within two days of making, but don't expect it to last that long. These refreshing beverages are delicious!

Green Tea

We've long known that green tea is beneficial to our weight loss efforts. It continues to provide health promoting benefits to those with surgery and is a pleasant alternative to water. Most nutritionists agree that herbal teas can be counted the same as water when monitoring our daily water intake. Remember our WLS rule #2 is Lots of Water. To change up your green tea (or freshen your water) try these recipes to make two quarts of refreshing flavor-infused water. 

Basic recipe: Brew two quarts of green tea using 4-6 tea bags following package directions. While it brews add the flavor ingredients to a gallon jug, top with 6-8 cups ice, add brewed tea, mix well and chill for two hours or overnight before serving. Enjoy several refreshing servings throughout the day.

Try this recipe: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Iced Peppermint Tea

Mint is known to refresh, soothe stomach aches, and suppress appetite. In place of green tea bags use peppermint tea. Add 1/4 cup chopped mint and one lemon, sliced. Mix well and chill as directed above.

Berry-Fresh Kiwi Cooler

In the gallon jug combine 3 cups halved fresh strawberries, three thinly sliced kiwis, and two thinly sliced lemons. Gently muddle all of the ingredients together. Add ice and tea, mix, chill, serve.

Sunshine Cleanse

Combine two thinly sliced lemons, two thinly sliced limes, two thinly sliced grapefruits, and two thinly sliced oranges. Gently muddle with a wooden spoon or spatula.  Add ice and tea, mix, chill, serve. (This is also good prepared with peppermint tea.)

More ideas: Simple Weight Loss Accelerator Won't Leave You Sour

Minty-Cuke Thirst Quencher

Scrunch 1/4-cup fresh mint leaves in the bottom of gallon jug to release flavor and aromatics (I love this refreshing fragrance!). Add two thinly sliced cucumbers (peeled if desired). Half two limes and squeeze juice into jug, discard halves. Thinly slice two limes and add to jug. Top with ice and tea and mix well. Chill and serve adding more ice as desired.

Reminder:  Carbonated soda cravings and why we should abstain

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."

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."

 

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

The Four Rules of WLS: Our January Topic

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For me January is always the month to get back to the basics and put things to right in the areas of my life that need some order and re-focus. Not surprisingly, my health management always requires an effort of reordering and focus on the dawn of a new year. I don't know why I drift away from the basics of weight loss surgery health management as the year progresses but I do with the same predictability as the phases of the moon.

So, with your indulgence I'm using the LivingAfterWLS Blog and our different newsletters to study and refresh my understanding of the Four Rules of weight loss surgery. You've already seen some posts related to the Four Rules and I'll continue to work through each rule in detail as the month marches along. Today I'm sharing the Four Rules Summary, with permission, from The 5 Day Pouch Test Owner's Manual. This is a brief rundown on the rules and why we have them - a good reference point to support the rest of our Four Rules discussion. Be sure to click the link for our Four Rules infograph - a free download poster for you to enjoy!

Thanks for joining me this year and I'm looking forward to feeling my best as I set to right my health in this new year!

Four Rules: Weight Loss Surgery basics

Shared with permission from The 5 Day Pouch Test Owner's Manual (2nd Edition) by Kaye Bailey
"As patients we are well aware that WLS is frequently perceived by outsiders as an easy means to weight loss that requires little or no effort by the patient. It turns out there is nothing easy about the post-WLS lifestyle. At the time of surgery we agreed to follow Four Rules of dietary and lifestyle management guidelines for the rest of our life in order to lose weight and maintain a healthy weight. This is our burden and our responsibility if we wish to keep morbid obesity in remission.
All surgical weight loss procedures including gastric bypass, adjustable gastric banding (lap-band) and gastric sleeve, promote weight loss by decreasing energy (caloric) intake with a reduced or restricted stomach size. The small stomach pouch is only effective when a patient rigorously follows the Four Rules: eat a high protein diet; drink lots of water; avoid snacking on empty calorie food; engage in daily exercise.

"In our introduction to a bariatric program we were taught and agreed to follow the standard Four Rules which work in concert with our surgically altered stomach and digestive system to bring about rapid massive weight loss. In fact, most of us were asked during the psychological evaluation if we could commit to following the Four Rules. Like me, I bet you said “Of course” with complete confidence.  What I missed in the orientation was that these rules would be a way of life for the rest of my life. The Four Rules and other WLS dietary basics are discussed in greater detail in Chapter 9. For now let’s take a quick look at each rule as it applies to WLS patients.

"Protein First: At every meal the WLS patient will eat lean animal, dairy, or vegetable protein before any other food. Protein shakes or supplements may be included as part of the weight loss surgery diet. Patients are advised to consume 60-105 grams of protein a day. Eating lean protein will create a tight feeling in the surgical stomach pouch: this feeling is the signal to stop eating. Many patients report discomfort when eating lean protein, yet this discomfort is the very reason the stomach pouch is effective in reducing food and caloric intake. Animal products are the most nutrient rich source of protein and include fish, shellfish, poultry, and meat. Dairy protein, including eggs, yogurt, and cheese, is another excellent source of protein.

"Lots of Water: Like most weight loss programs, bariatric surgery patients are instructed to drink lots of water throughout the day. Most centers advise a minimum of 64 fluid ounces of water each day. Water hydrates the organs and cells and facilitates the metabolic processes of human life. Water flushes toxins and waste from the body. Patients are strongly discouraged from drinking carbonated beverages. In addition, patients are warned against excessive alcohol intake as it tends to have a quicker and more profound intoxicating affect compared with pre-surgery consumption. In addition, non-nutritional beverages of any kind may lead to weight gain and increased snacking.

From our Four Rules Infographic. Link Here to see the full poster & download free!

"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.

"Daily Exercise: In general patients are advised to engage in 30 minutes of physical activity on most days of the week. The most effective way to heal the body from the ravages of obesity is to exercise. Exercise means moving the body: walking, stretching, bending, inhaling and exhaling. Exercise is the most effective, most enjoyable, most beneficial gift one can receive when recovering from life threatening, crippling morbid obesity. Consistent exercise will keep morbid obesity in remission and help compensate for lapses in following the three other rules. People who successfully maintain their weight exercise daily"

Free Four Rules Infograph from LivingAfterWLS

Simple Weight Loss Accelerator Won't Leave You Sour

Cool Clear Water
You already know drinking water is good for your overall health, but fitness expert and author of This Is Why You're Sick and Tired Jackie Warner encourages spiking your water with citrus to improve cleansing and weight loss results. She recommends drinking 3 liters of water with lemon each and every day. "Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!"

Take it up with a twist of body cleansing lemon!

Check out three more Inspired Reminders in our Newsletter: Breathe, Cleanse, Eat, Treat

Make no mistake, I love my morning protein coffee. But I know that my best days start with a warm cup of lemon water. Warm lemon water is an energy booster; provides hydrating electrolytes in the form of potassium, calcium and magnesium; reduces inflammation; improves digestion; helps regulate bowel movements; strengthens immune system; improves mood while reducing depression and anxiety associated with potassium deficiency; and improves weight loss by suppressing hunger cravings. Is it any wonder that  cleanse programs prescribe warm lemon water first thing each day?

Warm Lemon Water is easy to prepare. Add 8 ounces warm (not boiling) water to a mug, add 1-2 tablespoons 100% pure lemon juice* and sweeten as desired with honey, agave syrup, or preferred beverage sweetener. Drink warm.


*I use ReaLemon 100% Juice from concentrate which is super convenient in these single-serve packets.  While freshly squeezed lemon juice is delightful it takes an extra step in squeezing the juice vs. a quick pour from the bottle or the packet. (I always keep a few of these in my handbag for "emergencies"!) For me this eliminates the extra step of squeezing fresh juice, thus eliminating any excuses I could invent to avoid fortifying my water with body cleansing lemon.  After drinking lemon water so long my body knows when I've skipped this beneficial tonic. Older and wiser now, I always opt for the easy bottled or packet solution and accept no excuses. Do what works for you!

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Rule #2 - Lots of Water

The 5 Day Pouch Test: Express Study Guide

"Whatever your preference, choose carefully. The last thing you want to do is stall your weight loss."
~~ Dr. Seun Sowemimo, MD, FACS"

Any dieter knows that drinking lots of water promotes weight loss and drinking other beverages can stall or sabotage weight loss efforts. WLS Rule #2 - Lots of Water. But it never hurts to be reminded. I came across a great article by one of the leading experts in the bariatric field, Dr. Seun Sowemimo. Dr. Sowemimo is a board-certified, fellowship-trained New Jersey-based bariatric surgeon specializing in minimally-invasive laparoscopic weight loss surgery. His private practice, Prime Surgicare, is located at the Donna O’Donnell Medical Arts Building at CentraState Medical Center in Freehold, NJ.

Water is Still Best for Weight Control

"Here’s the the FYI on H2O:

•     Plain water is a terrific antioxidant.
•     Every day, drink at least six 12-ounce glasses.
•     Many people confuse thirst signals for hunger.
•     Toss in a few slices of citrus and drink it with plenty of ice. Your skin will also thank you for it!

Beverages like hot and iced teas can fill you up and offer added health benefits. But there are many drinks out there that add sugar, calories and carbs to your diet. Most of my weight loss patients say they prefer to eat their daily calorie allotment rather than drink it.

Whatever your preference, choose carefully. The last thing you want to do is stall your weight loss."
~~ Dr. Seun Sowemimo, MD, FACS

Dr. Sowemimo advises: Drink these Four Beverages with Caution:
Here are a few of the more common beverages people consume when trying to lose or maintain their weight. 

1. Diet Sodas
2. Green Juices
3. Cocktails
4. Coffee

Visit Prime Surgicare for the complete article.

What's in your water?

Navigating the rough waters of beverage labeling

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

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

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

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

Bottled water is drinking water sold in bottles.

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

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

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

Hard water has a high calcium and magnesium content.

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

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

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

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

Soft water has a high sodium or potassium content.

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

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

Kaye Bailey (c) 2010 - All Rights Reserved

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

Liquids Restrictions & Liquid Meals: Making sense of it

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

The Four Rules of WLS

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

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

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

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

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

Check it out here in our Archive:
Weekly Digest 02022011

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


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

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

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

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

Beyond Water: Refreshing Beverages You Will Love

Published today:
Cooking with Kaye Newsletter: Refreshing Beverages to Beat the Heat

"I know I found my way to morbid obesity drinking gallons of Diet Coke; maybe you too? We are strongly encouraged to eliminate carbonated soda from our diet after weight loss surgery at the same time we are instructed to drink lots of water. As much as I enjoy a refreshing glass of water it does get boring. Really Boring! We crave variety and flavor. The recipes I share today effectively take the boring out of the water glass while providing healthful nutrients, vitamins, and fiber. I hope you will enjoy a refreshing cool beverage today and say goodbye to boring."

Check your Inbox for this fun and informative newsletter, or link below to view live in our online archive. CHEERS!

Cooking with Kaye July 25, 2013

Featured Articles:
Liquid Refreshment After WLS
Recipe: Icy Tomato Granita
Recipes: Lemonade
Recipe: Raspberry-Lemonade Cocktail
Iced Tea: 10 things you didn't know
Recipe: Fruit & Berry Smoothies

LAWLS Digest: Diet Soda is Making us SICK!

Hot off the press - the LivingAfterWLS Weekly Digest -- Terrific Topic. 

View newsletter in our archive:  Link Here

 

 

Diet Soda is Making Us Sick
New studies implicate diet soda in weight gain and deadly disease

 

Here we are in the heart of summer and I do hope  this message finds you well and thank you so much for selecting this correspondence from the many that fill your Inbox, I appreciate the time you share with me. While summer for me offers abundant opportunity to be more active than any other season, it also poses a problem for me. High temperatures and bright sunshine spur 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 Neighborhood when I reach for an ice cold Diet Coke, so this week's bulletin 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 or regular) 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. 
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!

Featured Articles:

• How Diet Soda Contributes to Obesity
• Caffeine, Carbonation, Alcohol
• 7 Side Effects of Drinking Diet Soda
• Summer Fresh Smoothies

July 23, 2013 LivingAfterWLS Weekly Digest


LivingAfterWLS and Kaye Bailey consider it a privelege to publish quality email newsletters in support of your healthy weight loss and weight management with weight loss surgery. Make sure you never miss an issue by subscribing to have this terrific content delivered free to your Inbox.

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Also in our Archive:

5 Day Pouch Test July Bulletin
Secret to successful WLS

Special Edition Digest
Must Read:
Obesity Reclassified.
"Obesity is a medical condition, not a moral failure."

5 Day Pouch Test June Bulletin
Don't Blame the Equipment

Cooking with Kaye
June 18, 2013
The Tricky Salad Plate

Weekly Digest: June 10, 2103
Summer Living After WLS:
The Heat is ON!

Weekly Digest: June 1, 2013
Summer LivingAfterWLS:Make this Your Best Year Ever

Heat Wave & Health Dangers

Over 40 states are warning their residents of the dangers of heat related illness as the mercury rises setting new records. While not as dramatic as storm related health concerns heat waves cause more illness and death than any other weather event. For weight loss surgery patients it is critical to stay hydrated at all times. Take a look at the National Weather Service heat index below and also the information from the American Red Cross. Empower with knowledge and avoid heat related health complications!

The American Red Cross Reports: "In recent years, excessive heat has caused more deaths than all other weather events, including floods. A heat wave is a prolonged period of excessive heat, often combined with excessive humidity. Generally temperatures are 10 degrees or more above the average high temperature for the region during summer months, last for a long period of time and occur with high humidity as well."

Know the DifferenceExcessive Heat Watch—Conditions are favorable for an excessive heat event to meet or exceed local Excessive Heat Warning criteria in the next 24 to 72 hours.

Excessive Heat Warning—Heat Index values are forecast to meet or exceed locally defined warning criteria for at least 2 days (daytime highs=105-110° Fahrenheit).

Heat Advisory—Heat Index values are forecast to meet locally defined advisory criteria for 1 to 2 days (daytime highs=100-105° Fahrenheit).

You can download the "Be Red Cross Ready" free Heat Wave Safety Checklist Here:
Heat Wave Safety Checklist This free .pdf file has great information to help prepare for a heat wave, what to do while experiencing a heat wave and how to recognize and care for heat wave related emergencies.

Weight loss surgery patients should always follow Rule #2 - Drink lots of water. And this is never more important than during a heat wave. Dehydration can, among other things, lead to fits of dumping syndrome:

Danger! Warm Summer Weather May Lead to Dehydration For Weight Loss Surgery Patients
Following bariatric surgery for weight loss patients are instructed in the Four Rules of weight loss surgery; the second of which is drink lots of water. This rule is of particular importance during the warm summer months when perspiration and elimination cause greater water losses and the potential for dehydration increases. To avoid dehydration and illness caused by insufficient water balance weight loss surgery patients can take several measures to insure adequate water intake. Read Full Article

 Be safe this summer by being informed! You are in your new life to enjoy LIVING! Don't let a little heat wave bring you down!

Rule #2 - Lots of water

Summer is here with searing hot temperatures across much of the country. Now is a good time to refresh our memory on the weight loss surgery Rule #2 - Drink lots of water. As a general rule we need to nourish and flush our bodies with 65 ounces of water a day -- minimum. In our January LivingAfterWLS refresher course of the Four Rules we discussed water intake at length. You can find the newsletter in our Archive: LivingAfterWLS Newsletters
 

Today's LivingAfterWLS Digest is the second in our New Year's refresher series about the Four Rules. We are looking at Rule #2 - Lots of Water. Water consumption and weight loss is old news to those of us who are lifelong dieters. We know drinking water flushes away toxins and facilitates weight loss. As weight loss surgery patients we must make water intake a priority, but we also have to manage water intake around our quirky liquid restrictions. Frankly it can be a hassle sometimes to meet the daily requirements of Rule #2 - Lots of Water. Today's digest features several articles about the hows and whys of water consumption. Take a minute to fill your glass right now and then refresh your memory on this important rule. Remember, when we signed on for surgery we agreed to follow these rules -- for life! Bottoms up!

Link to the Newsletter

 Be sure to read this article: Restrict Liquids, Drink Lots of Water - HUH? Making Sense of Weight Loss Surgery Guidelines

Restrict Liquids, Drink Lots of Water - HUH?

Making Sense of Weight Loss Surgery Guidelines

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

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

When a person undergoes any of the currently practiced bariatric and metabolic surgeries for weight loss the size of the stomach is reduced significantly to restrict the amount of food which may be eaten at a given time. The size of the restricted pouch varies by procedure, surgeon and patient. What is consistent, however, is that the smaller stomach pouch fills quickly and the patient experiences a feeling of fullness and satiation, which must be sustained following the meal to avoid hunger and cravings later. This is to keep the patient from over eating. In addition, the longer food is kept in the digestive system the more opportunity the body has to absorb and metabolize nutrients. The best way to sustain this fullness is to eat lean protein and low-glycemic complex carbohydrates in a ratio of two bites protein to one bite carbohydrate.

For many weight loss surgery patients the feeling of tightness or restriction that results following eating is unfamiliar and uncomfortable. In weight loss surgery street talk these patients learn to "eat around the pouch". In many cases that means drinking liquid with solid food which relieves the tightness as the chewed food (chyme: semi-liquid mass of partly digested food) mixes with liquids to form a more fluid liquid slurry which passes through the new stomach outlet more rapidly. The result is increased food intake because patients can eat more food during a planned meal and they are likely to eat again later because they are hungry and the slurry meal failed to satiate hunger for a reasonable amount of time.

Learn More: Understanding the Liquid Restrictions of WLS

As important as it is to follow the liquid restrictions it is equally important to drink adequate water. The body is made up of about 60 percent water. Water assists with the transport of nutrients and waste products throughout the body. Water is present in every process of human biology. Most centers recommend a minimum intake of 64 ounces a day. Others suggest morbidly obese patients drink one ounce of water for every two pounds of body weight.

Organized planning is helpful when following liquid restrictions and drinking lots of water. Begin the day with water and enjoy water between meals, which will also help keep cravings away. Keeping a glass or bottle of water at arms reach is a steady reminder to sip often and stay hydrated. Newly post-operative patients report drinking tepid or room temperature water is easier on the pouch thus making it possible to drink more.

Kaye Bailey (c) All Rights Reserved

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Rule 2: Lots of Water

Greetings Neighbors!

Last week we talked about the first golden rule of weight loss surgery: Protein First. This week we are going to look at rule #2: Lots of Water. Below is the article from our LivingAfterWLS Library about water. It is pretty straight forward. What I'd like to add is "Yes! It all counts." You see, I am often asked, "Does flavored (Crystal Light) water count? Does coffee count? Does tea count?" I say yes to all of those. Now when asked, "Does diet soda count?" I cringe a bit. I mean, here we are gut-whacked and testing the system with diet soda? Really! Diet soda has no nutritional value and ingesting it makes our bodies work overtime just to filter out the junk to get the H2O we need to fuel our metabolic processes. Why drink it?

Take a moment to review our second golden rule: Lots of Water. I'm sure at the end you'll be ready for a big refreshing drink of mean clean clear liquid hydration. Enjoy!

Rule #2: Drink Lots and LOTS of Water!
by Kaye Bailey

Dieters are often told – drink water. Drink a minimum of 64 ounces a day – eight glasses a day. Gastric-bypass patients don’t have a choice: they must drink lots water. Other beverages including coffee, tea, milk, soft drinks and alcohol are forbidden. Water is the essential fluid for living. Water is one of the most important nutrients the body needs to stay healthy, vibrant and energetic. A tell-tell sign of a gastric bypass patient is the ever-present water bottle.

The human body is a magnificent vessel full of water. The brain is more than 75 percent water and 80 percent of blood is water. In fact, water plays a critical role in every system of the human body. Water regulates body temperature, removes wastes, carries nutrients and oxygen to the cells, cushions the joints, prevents constipation, flushes toxins from the kidneys and liver and dissolves vitamins, minerals and other nutrients for the body’s use.

Nutritionists say a precise measure of the body’s need for water is to divide body weight (pounds) in half and drink that many ounces every day. That number could well exceed 200 ounces a day for morbidly obese people actively engaged in weight loss.

The body will panic if actual water intake is significantly less than required. Blood cannot flow, waste processes are disrupted and the electrolytes become imbalanced. Proper hydration prevents inflammation, promotes osmosis and moistens lung surfaces for gas diffusion. It helps the body regulate temperature, irrigate the cells and organs and promotes all functions of elimination. Certainly by drinking plenty of water many people could resolve inflammation and elimination problems that result from insufficient water intake. Adequate water facilitates weight loss.