Administrative Professionals' Day: Managing Energy

Today is the secular holiday celebrating the work of clerical employees such as administrative assistants, receptionists, paralegals and all office workers. I am one of those office workers and to that end spend much of my time at a desk. While I do enjoy my work the sedentary nature of it does not contribute to my healthy LAWLS lifestyle. So I'm always looking for ways to improve my energy and movement during the workday. I know many of you are in the same boat, or shall I say same chair, as me. I found this great article by Nicola Carr that includes some helpful tips for managing energy in the workplace.

Happy Administrative Professionals Day and best wishes to all you desk jockeys in managing your energy.

Helpful Video:
Can you Really Regain Weight After WLS?

Managing Energy In The Workplace
By Nicola Carr

Managing energy is not just about food. It's about managing working conditions that affect how your body releases energy. This includes managing stress, oxygen levels, exercise levels and food breaks. Work demands can zap energy very quickly so you need to have a few tricks up your sleeve to boost your energy supply to help you both physically and mentally.

The Brain Protein Continuum
The neurons in your brain are largely made of fat. The brain cells communicate with each other using neurotransmitters. Neurotransmitters are made up from amino acids; protein building blocks. Another important amino acid is tyrosine.

Eating protein increase levels of tyrosine in the brain, helping the brain generate nor-epinephrine and dopamine. These chemicals promote alertness. The absorption of protein is assisted by carbohydrates. So eating a balanced supply of carbs and protein throughout the day will keep that brain network humming and avoid that 3pm black hole.

Top 10 Work Day Energy Guidelines

1. Start the day well rested - Treat your bed as an important energy re-supply station and ensure you book in long enough for the process to be completed. That means 7 to 9 hours a night.
2. Try a workout first thing - even 20 minutes will boost your bodies oxygen supply and keep your head thinking straight longer during the day. It's often much harder to feel inspired at the end of the day. If morning isn't your thing - the evening can still work. Try tricking yourself. Change into workout gear as soon as you get home. Switch on the television or put on a DVD, and instead of heading for the couch, sit on a workout bike or yoga mat with some weights. A few seconds later the brain starts connecting the visual messages and before you know it an hour has gone by.
3. Keep the body supplied with fuel - Eat a small, healthy snack every few hour of lean protein and whole grain carbs. The carbs provide a rapid energy release, while the protein provides longer-lasting energy.
4. Keep the body well hydrated - air conditioning is extremely drying on your system, and that includes the brain.
5. Take an oxygen break - if you don't have time for a full lunch break, take at least a 10 minute walk around the block or anywhere where there is more oxygen than car fumes. I use walking catch-ups. If a staff member wants to chat about something briefly I get us both out for a walk.
6. Try boosting energy during the day - some deep breathing [preferably not whilst on the phone to the CEO]; taking the stairs instead of the elevator or just standing up doing some leg raises all help to move oxygen around the body and boost the cells energy producing processes. I keep a small hand weight on my desk and it's amazing what you can do during a phone call!
7. Keep good energy nutrition snacks at work - protein balls are my favourite. I make them on Sunday and they last the whole week in the refrigerator. [that is if I don't eat them all by Thursday]. I use them for my 3pm low zone snack and as a mental pick-me-up before entering a long meeting.
8. Reduce the alcohol during the week - try getting it down to one glass a night - you will be amazed how much easier it is to get out of bed in the morning and you will be more likely to feel like doing that early morning workout. And your skin will look fantastic!
9. Go easy on the coffee - caffeine is not a good long term solution for energy throughout the day. It's addictive and better left to one cup first thing in the morning. You will sleep better also.
10. Reduce the size of your evening meal and avoid carbs after 6pm - you will find you will sleep better and that translates into more energy during the day.

And if you want to contribute to the worlds renewable energy supply - take a leaf from enterprising gym enthusiasts like Doug Woodwring who are harnessing energy created from everyday workouts and converting it into usable power.

Nicola is a fitness and life advocate for anti-tiredness.com Learn how to avoid tiredness and maintain muscle mass using antiaging bodybuilding She has also been a management performance consultant for many years.

Article Source: http://EzineArticles.com/?expert=Nicola_Carr
http://EzineArticles.com/?Managing-Energy-In-The-Workplace&id=486496

Happy Birthday to Me!

Today is my birthday and I’m getting to be the age when it’s girlishly uncomfortable to mention my years, the age when I need glasses to read and the age when my doctor utters those painful words during my annual exam, “Well, at your age you can expect to have aches and pains.” Ugh!! But – it’s a good day! I am happy in love, healthy and engaged in the pursuit of post-WLS living at its best. At LivingAfterWLS we have a tool called the Personal Self-Assessment. It is a worksheet that we try to use quarterly to assess our goals, our progress and identify areas for improvement. Because it’s my birthday I’m going to take time today to use this self-assessment tool and start the next chapter of my life with a plan. As so many of us are learning (over and over again) WLS is not a quick fix or an easy method of losing weight. We truly must pursue the art of living with the surgery for the rest of our lives.

I am profoundly grateful for the surgery and the health that I now enjoy. When I look back at myself ten years ago I see a woman suffering from the co-morbidities of obesity with not much hope or motivation to change my lifestyle. It just seemed hopeless and that obesity was the hand I’d drawn. Had I not taken the path of WLS I’m sure I’d be 100 pounds heavier than I was in 1997. Those aches and pains the doctor tells me are “normal” for my age would no doubt be crippling. And most sad of all, I would have missed the last 8 years of healthy living and joyful evolution as a person. I am grateful for WLS.

Happy Birthday to Me! I hope you all have a great day and if the moment is right take some private time and work on your LAWLS Personal Self-Assessment. Make a plan, revisit your goals and enable your enduring success with WLS.

What is a WLS success? Watch this quick video:
Beyond the Numbers: Defining Success After WLS

Going Green: April 22 is Earth Day

"May there only be peaceful and cheerful Earth Days to come for our beautiful Spaceship Earth as it continues to spin and circle in frigid space with its warm and fragile cargo of animate life."

--United Nations Secretary-General U Thant
March 21, 1971.


Sunday, April 22 is Earth Day - a multi-national holiday to celebrate planet earth. The first Earth day was in 1970. Today over 20 million people participate in observances and it is recognized by governments in 175 countries. From wikipedia: "The story goes that Earth Day was conceived by Senator Gaylord Nelson after a trip he took to Santa Barbara right after that horrific oil spill off our coast in 1969. He was so outraged by what he saw that he went back to Washington and passed a bill designating April 22 as a national day to celebrate the earth."

For a list of Earth Day events visit Earthday Network.

Focus of many Earth Day activities this year is on "Going Gree" - making small changes to protect Mother Earth from global warming. I found a list of 101 Ways to get started and was pleased to see that many things we do in our new LAWLS lifestyle are on the Go Green list. Here are a few of my favorites:

-Weather permitting, take your exercise outdoors
-Skip the elevator and take the stairs
-Find new uses for old things
-Ride your bike
-Reuse your Ziplock bags (think vitamin baggies!)
-Unload your trunk; the lighter the load, the less gas your car consumes (think weight loss!)
-Bring your own bags to the grocery store
-Eat more veggies
-Eat what's in season
-Support recycling by buying products made from recycled materials
-Plant a garden
-Fill up your freezer, since the fuller it is, the less energy it uses to keep food frozen
-Spend more time outdoors


What are some of things you are doing to "Go Green"?

Back Across the Line

Hello Neighbors!!

I know that many of you in the LAWLS world are acquainted with Bamagal aka Diane. She contributed extensively to our Neighborhood Cookbook and is a strong leading presence in our Neighborhood community. It pleases me to introduce you to her new blog: Back Across the Line. Take a look.

She started it at the end of March and it is a fantastic resource of information, knowledge, common sense and wit -- it is Bamagal at her very best! I am so thrilled she has taken public her story because, like a prized diamond, her story is multifaceted. I don't know anyone who seeks knowledge more voraciously than Diane - she gets her facts in order and then she gets her opinions in order. I love this woman. She created a side-blog titled Helpful Links to share her vast collection of internet resources. Be sure to check it out as well (and thanks for including LAWLS on your list. )

Today she writes about "Fatblogging(TM)" --- a grassroots cyber movement for people to blog their diet experiences. "We are on a mission to spread the word of health, happiness, and humor, forgive all diet transgressions, overcome temptations, and to help you reach your goals! Remember it's health that matters, not size. Hallelujah!" Read the Full Post

Thanks for sharing, Bamagal - You make the cyber world a much better place.

Unsoliticted comments: Where do they lurk in your life?

Over at the LivingAfterWLS Neighborhood we have been talking about body image pre and post weight loss. Many of us carry battle wounds from childhood when we were called unkind names by children on the playground and sometimes by insensitive adults. I found this article by Laura Lallone about the wounds we carry from childhood to adulthood. If you are like me her story is all too familiar. I wonder how much of my life I've spent replaying those hurtful unsolicited comments? As she says, "This is not healthy."

She offers hope in the conclusion of the article: Awareness. I'm going to police my negative thought cycle with more awareness, and I hope you will too.

Enjoy!
Kaye

Carrot Legs, Oh Carrot Legs - Why Do You plague me?
By Laura Lallone

When I was 10 years old, a little girl friend turned to me at day camp and said, "Your legs are shaped like carrots. They are skinny at the bottom and fat at the top. Mine are shaped more like string beans."

Right.

When I was 14 years old, a girl named Danni on my swim team informed me and my friends that, "If you can see a roll of skin on your stomach when you sit on the toilet, then you are fat and need to lose weight."

Hmph.

I don't know about you, but when I sit on the toilet (maybe it's my posture) I see two things - a roll around my middle and my thighs smashed to their widest possible girth. I figure in the past 20 years I've sat on the toilet about 32,000 times. I'd say that at least half of those times the little stories from my youth have passed through my mind. Hmmm... that is 16,000 times I've had those thoughts. That is just not healthy!

Unsoliticted comments. We've all received them. Where do they lurk in your life? Why do they stick?

In this case, they stuck probably because I was at a really impressionable age. It's probably because of some nature/nurture, self-esteem, self-worth issue. My rational mind can see that the girls probably said what they said because THEY were feeling insecure in some way. Wait. Does that make insecurity contagious? Can we literally pass on insecurity like a hot potato? That's silly.

There's so much to talk about here. Somewhere inside of each of us, there is a little kid who is still whiplashed from these unsolicited attacks. I guess the issue comes when she (the little girl me) shows up when I'm sitting on the toilet - or otherwise feeling "less than". She doesn't have any more skills or savvy to deal with the comments than she did back then. The adult me has an arsenal though: ways to get grounded, an ability to control my thinking and be more rational, compassion for myself and those other little kids, gratitude for my body and all of its working parts, a sense of humor and a sense of "who gives a flying monkey wrench".

Most of all, when it comes to dealing with emotions rising from old unsolicited zingers, awareness is key. Awareness of what "part" of us is responding inside and out.

P.S. These carrot legs can really kick some stringbean butt.

15 New WLS Webisodes

We have 15 brand new WLS Webisodes to present to you! The topics are terrific and include:

WLS & Health Insurance
Plastic Surgery
Nutritional Supplements
The "jump through hoops" process to get approved
WLS and Reproductive Health
Gastric Banding: Green Zone
Gastric Banding Sweet Spot
Changing Your Lifestyle AFTER WLS
How to listen to yoru body after WLS
Can you really regain weight after WLS?

We've organized these by category on our WLS Videos page. Please take some time and watch these videos that have been created specifically for us by our site sponsor Healthology: Weight Loss Surgery Options.The video categories are:

Pre-op Topics
Surgery and Obesity
Gastric Bypass
Gastric Banding
LivingAfterWLS Lifestyle Topics

We hope you enjoy this resource of up-to-date WLS information. Your comments & feedback are appreciated.

Why Do Some People Live 100 Or More Years?

By Sharon Moore

There are lots of studies going on around the world trying to answer this question. Centenarian studies so far have not revealed any particular "thing" these old timers have in common.

Some centenarians are sweet, some are cranky. Some drink and smoke, some don't. Some exercise regularly, some are proverbial couch potatoes. Some have high cholesterol, some low, and some in the middle.

Genetic research has shed little light on the question, although it's assumed that centenarians have some mighty fine genes working for them. This is only an assumption at this point, though, and other factors play a role.

For example, relative to their advanced age, centenarians across the board tend to have:

Low insulin

Low blood sugar

Low triglycerides

An aside: If any one of the above is high, chances are the other two are high as well.

The key player is insulin - more specifically, insulin resistance. We haven't found the fountain of youth yet, but we have found the fountain of aging - insulin (as insulin resistance). If you have high insulin (hence insulin resistance) you have the basic ingredient in place to promote just about every chronic disease. And what are these chronic diseases? Symptoms of aging.

As we age, we become insulin resistant. That's a fact. If we age prematurely, it's because we are becoming insulin resistant too fast. Thus begins the cycle of chronic illness. No matter what symptoms of any chronic illness you may have, you can bet your bottom dollar that insulin is going have its fingers in illness pie.

Most people know that insulin is a hormone. They don't always know that it's an anabolic hormone, which means it "builds up" the body. It's a regenerative hormone. There are other hormones called catabolic hormones. These are degenerative hormones.

If you have too much insulin floating around in your blood, it's because insulin IS NOT WORKING. When insulin is working, there's not too much floating around - it's being used to do it's regenerative work as it should be.

Yes, insulin keeps blood sugar down by storing it. But that's just one little job it has. Insulin stores nutrients. If you have high blood sugar, one of two things is going on.

Your pancreas is worn out and cannot produce enough insulin. You have type 2 diabetes at this point.Or, your pancreas is churning out plenty of insulin, but your cells are not responding to it. Insulin moves blood sugar (glucose) into cells. If the cells won't listen to insulin and let that sugar in, then your blood sugar stays high and your pancreas keeps churning out insulin in response to all that sugar. You have insulin resistance.

Eventually, your pancreas will give up the good fight. It's exhausted and stops producing more than a dribble of insulin. So now you have gone from being insulin resistant to having type 2 diabetes.

If your cells are no longer responding to insulin to let blood sugar get into cells, then ALL the other nutrients insulin stores in cells are not getting in those cells either.

Let's look at one example of another nutrient: magnesium.

Insulin stores magnesium, just like it stores blood sugar and dozens of other nutrients. If magnesium can't get into cells due to insulin resistance, it comes out in your urine. How important is this?

Well, magnesium is used inside EVERY single cell for all chemical reactions that produce energy. Magnesium is also required for insulin itself to even work. Magnesium relaxes muscles and reduces blood vessel constriction (think blood pressure here). This is just a little sample of the hundreds of things magnesium does.

If you're not storing magnesium inside your cells because of insulin resistance, you're affecting every single cell in your body negatively. Insulin can't build up much of anything as an anabolic hormone because your cells aren't responding to insulin as they should. Indeed, insulin resistance is now increasing as the magnesium flows out in your urine.

There's so much more to say about the problems created with insulin resistance. A book can easily be written on the subject - and books have been written. I'll write more as time permits in our shared quest to SLOW aging.

Final thoughts: STOP EATING SUGAR. That's the first most important thing you can do to reverse insulin resistance and slow aging. That means, of course, taking your carb content very low for a while. Carbs are converted to sugar. Eat poultry, eat fish, eat red meat, eat cheese, eat any vegetable that's green, eat nuts, and go easy on the fruits.

Visit http://1healthyboomer.com - and learn about The 7-Step Plan To Slow Aging. It's one of the best investments you can make in YOU.

Article Source: http://EzineArticles.com/?expert=Sharon_Moore
http://EzineArticles.com/?Why-Do-Some-People-Live-100-Or-More-Years?&id=477853

Update: Leader Helper Program

This is a letter we sent to our Leader Helper subscriber list today. For those who aren't familiar with the entire LivingAfterWLS websuite we thought you might enjoy knowing about another one of our business segments.


"Dear LAWLS Leader,
You are receiving this email because you subscribed to the Leader Helper list at LivingAfterWLS.com.

Over the last year the LivingAfterWLS project has grown explosively. We've come from a 20-page website averaging 1,000 hits a day to a 600-page website receiving over 1-million hits per month. We've added the Neighborhood, our online community now with over 500 registered members and nearly 35,000 posts in less than a year. And our "You Have Arrived" newsletter list has over 3,000 active subscribers. In addition, we published the first-ever Neighborhood Cookbook for WLS by WLS. Talk about exceeding my wildest dreams!

The growth has been explosive and exhausting. We are a small company (3 people) trying to manage this wonderful, overwhelming and sometimes frightening, growth. To that end we were forced to put the Leader Helper program on the back burner for several months. We apologize for this and for disappointing those of you who had come to count our monthly agendas for your live group meetings. It was never our intent to put-on-hold this program, just an unfortunate casualty of growing pains.

We are pleased, however, to announce the Leader Helper Newsletter and meeting agenda will be back in April. We have outlined our program for the year to coincide with the editorial agenda of our other e-zine publications. I believe this program will come back stronger than before and become a powerful resource to all those who are pursing long-term support and success with weight loss surgery. We will also be offering our group affiliation package once again in April.

Thank you for your patience and understanding during this time of growth at LivingAfterWLS. I am proud to count you as friends and partners in this WLS way-of-life.


Best Wishes,
Kaye Bailey, Founder
LivingAfterWLS, LLC

PS - Don't forget we have a special group leaders online forum in the Neighborhood. This safe haven is an opportunity for group leaders to share their unique perspective and challenges. Drop in today for some kind and candid conversation."

Sweet Valentine's & LivingAfterWLS

hearts
Originally uploaded by FeistyScribe.

I'm sure you've noticed the Valentine's offerings: sweet candies, decadent desserts, cute cookies and temptingly delicious chocolates. This can be a challenging time for post-weight loss surgery living. Fond memories of Valentine's past may beckon sweet surrender for even those most committed to following a healthy nutritious food plan. Perhaps the justification, "Valentine's Day comes but once a year" will be the permission we need to venture into these ubiquitous foods.

We all tend to find what works for us when it comes to celebratory holiday eating. To help you find your best plan here are some articles to review:


Smart Sweets

Is there Chocolate After WLS?

Sugar Free Candy: Beware the Danger

Snacking vs. Grazing

Eating After Weight Loss Surgery

Misconceptions About WLS

As weight loss surgery becomes an increasingly popular treatment for morbid obesity misconceptions abound. Patients who undergo gastric bypass or gastric banding surgeries are often depressed and disappointed after surgery because they believed the popular misconceptions.

Some common misconceptions about WLS:

- Surgery brings joy and boundless energy instantaneously
- Laparoscopic surgery is painless
- WLS is an easy fix and permanent fix to obesity
- WLS guarantees happiness
- Others will support the WLS decision
- After reaching goal weight patients can go back to normal

Because patients read about the joy and boundless energy enjoyed by others after surgery they assume these feelings occur immediately. Joy is felt after massive weight loss, not after surgery. In fact, for many patients the first six weeks out of surgery are emotionally draining as they grieve for food and feel fatigued and disoriented.

We read the laparoscopic technique used for 85 percent of all WLS is minimally invasive requiring little recovery time. In truth this technique bruises the intestines, liver and ribs. The surgery is painful and recovery is not as rapid as most patients expect. Patients express feelings of failure when they are sore and exhausted from surgery.

For most patients weight loss happens quickly and easily. True to dieting tradition when patients reach goal weight they tend to go back to “normal” disregarding the high-protein low-volume diet. Weight gain results. Unless patients follow the strict WLS rules daily they regain weight.

WLS does not guarantee happiness. In fact, patients commonly describe feelings of anger, bitterness, resentment, panic and self-loathing as they lose weight. They also express happiness, satisfaction, pleasure, delight and self-love. The pendulum of emotions swings wide.

Having WLS exposes one to attacks from others who feel entitled to criticize the gluttonous sloth that could not lose weight by eating less and exercising more. Not all people, including spouses, siblings, parents and friends will support the decision for WLS.

WLS is a lifetime commitment to an extremely restrictive lifestyle that if used successfully will enable a former morbidly obese person to maintain a healthy weight and diminish the co-morbidities of obesity. It should never be considered the “easy way out” or a “quick fix.” It is a lifetime commitment with no returning to normal.

Learn more about the first year post-op in the LAWLS Library

100-Calorie Snack Packs:Do or Don't?

The 100-Calorie snack pack is all the rage right now with Oreo, Nabisco, Ritz, Keebler and other food producers filling the snack aisle with assorted 100 calorie offerings. But are these really smart choices for weight loss or weight maintenance with WLS? According to Supermarket Sleuth in the latest Food & fitness Advisor (February 2007) the 100-calorie packs contain as much as 23 grams carbohydrate, 3 grams or less protein and 3 grams or less dietary fiber. Many also contain trans fats without being required to list it on the label.

I believe there may be a tendency to say, “It’s only 100 calories, how can it hurt if it curbs my carb-craving?” Have you found yourself in thinking this way? And while portion control is always important, we also must focus on the nutritional value of even small food portions.

“Snacks are snacks no matter how you package them. These 100-calorie packs can be a useful tool for those trying to lose weight; however I would not describe most of them as healthful food choice, since nutritionally they don’t offer much,” says Allison Stevens, RD, a Kansas-based nutrition consultant.

Better 100-calorie snacks that provide nutritional value are:

6-ounces Yoplait Light
1-medium banana
1 slice whole-wheat brad
8 walnut halves
1.5-ounce light string cheese

The calorie-control packs, can however, be a good training tool in portion size and control. We hear all the time that “super-sized” is to blame for our national obesity crisis. Using the 100-calorie packs is an effective means to retrain our thinking (and perhaps our children’s perception) of what a portion size is.

So what do you think?

Are 100-calorie packs a Do or a Don’t for WLS post-ops?

Are 100-calorie packs a Do or a Don’t for children?

Are You Rebelling Against Your WLS?

It seems I've received many emails lately from people rebelling against their weight loss surgery. After months of faithful compliance they have returned to some of the habits that made them obese in the first place. And they are frustrated! Do you find yourself rebelling agasint your weight loss surgery? It happens to most of us at some point.

I believe there are four stages of personal growth for weight loss surgery patients: Conception, Infancy, Adolescence and Maturity. It stand to reason the rebellion occurs during adolescence. This is an excerpt from an article in the LivingAfterWLS Library:

Adolescence is the stage when patients tend to fight the tool. Many patients don’t dump, vomit, snack or eat the forbidden foods until they reach adolescence. But once they approach or reach target weight they take chances and break the rules. Perhaps they eat sugar which results in a blood sugar imbalance called “dumping” or they may stuff themselves with starchy carbs causing vomiting. In the worst case, a patient returns to snacking, a little treat of hard candy here and a handful of popcorn there. This is when patients report weight regain, panic and self-loathing.

The good news: the duration of adolescence is up to the patient. A patient only hurts themselves when they break the rules. Successful WLS patients commit to themselves early to be in control of their own gastric bypass growth cycle.

Read the Full Article: Four Stages of Growth

If you've found yourself taking a walk on the wild side, take a moment to consider the consequences. Unlike our biological adolescence, we can take control of this one. We can chose to hang on to those rebellious urges or we can step ahead to the safer stage of Maturity.

It's up to you.

Helpful Video: Plateaus After WLS: How to Get Beyond Them.

And remember, you are never alone. In the LAWLS Neighborhood we have many friends, all in different stages of growth from Conception to Infancy to Adolescence to Maturity. You are sure to find a friend who has walked in your shoes. Come visit us today.

Four Proven Strategies:Successful Weight Maintenance

The January issue of Mayo Clinic Health Letter has a comprehensive article on the findings of the "National Weight Control Registry". I'm sure you've heard of this. Started in 1994 the registry collected information from 5,000 volunteers who averaged a weight loss of 72 pounds. The 10-year study revealed that many participants regained some weight, but most maintained a 30-lb weight loss. The researchers identified 4 consistent strategies for maintenance. While these people lost weight with conventional means I believe the maintenance strategies can work for us here at LAWLS - and I think our own JudyPetite (a 20-year success story) can vouch for all four of these. So here they are:

Eating a low-fat, low-calorie diet. "What ever the method, 99 percent of participants somehow reduced overall caloric intake.

Getting high levels of physical activity. "Over 90 percent of participants incorporated physical activity into their life, the average exercise expenditure was equivalent to about one hour of brisk walking every day.

Eating Breakfast. "Nearly 80 percent of the participants reported eating breakfast every day."

Frequent weighing. "Seventy-five percent of participants weighed themselves at least once a week."

Never Alone with WLS

You are never alone in this weight loss surgery afterlife. Each year thousands and thousands of people are proactively fighting their morbid obesity with weight loss surgery. Collectively we are banding together for the long-term to empower one another for enduring success.

The LivingAfterWLS Neighborhood is our online "safe haven circle of friends": men and women who are seeking and offering support. Our Neighborhood includes long-term success stories, new post-operative patients enjoying the exciting phase of weight loss, pre-operative patients who are curious and eager to start their new lifestyle, and WLS patients who may have experienced the dreaded regain but are getting back on track. This is a powerful group of people who are doing their best to be respectful of their WLS and the way of life it brings.

I invite you to visit our Neighborhood to see first-hand the empowering support that is available 24/7. As our New Year's gift to you we are offering a 15-month subscription for the price of an annual subscription ($60 or simply .13 cents a day). You don't have to travel the road of WLS alone: Please come join our safe haven circle of friends and empower yourself for long-term success with WLS. We need you as much as you need us.

Why does the Neighborhood charge a subscription fee?

Learn more about the Neighborhood Subscriptions

Happy 2007!

Greetings Friends!

I hope you are healthy and well and living as we begin a new year. One thing I love about the new year is a clean calendar. There is so much hope and potential in crispy white clean calendar pages just waiting to be filled with the signs of living: appointments, schedules, vacations and such. A new year is also a time of reflection and contemplation. For us at LivingAfterWLS it is also the time to complete the LAWLS Personal Self-Assessment Workshet, one of our tools of empowerment.

LAWLS Personal Self-Assessment Worksheet

We will be discussing this more in tomorrow's You Have Arrived Newsletter (January 3) but I thought you might want a head start in using this tool for your introspective look at where you have come from and where you are going. You can read more about this in the Library: LAWLS Personal Self-Assessment

Remember, the more tools we use in conjunction with our WLS tool, the stronger we become. Use the tools.

Best wishes to you and yours in the coming year!

Webisodes: Knowledge for Success

Note from Kaye

One of our goals at LivingAfterWLS is to provide
current, on-going useful information that enables
our subscribers and community members to embrace
their weight loss surgery and succeed beyond the
statistics. We want you to go further and achieve
more than you have ever imagined. As part of
this effort I am pleased to introduce you to four
new webisodes from our sponsor, Healthology. These
are brief informational videos narrated by Faith
Daniels. They all address life after obesity
surgery. I learned from watching them, and I know
you will too. Take a moment to watch: knowledge is
power.

Plateaus After WLS and How to Get Beyond Them

Over The Counter Medications - What You Need to Know

Relationship Rescue After Weight Loss

Making Exercise a Part of Your Life

LAWLS Neighborhood Cookbook

Order today and save $2 off the Cover Price!


At long last the LivingAfterWLS Neighborhood Cookbook is here! It is beautiful. This is the first ever weight loss surgery cookbook written by the LivingAfterWLS Neighborhood. 300+ recipes created by real life home cooks who are living well with their weight loss surgery. Focus is on the high-protein, low-fat, low-carb diet while paying attention to flavor and fresh, nutritious ingredients. Recipes are uncomplicated and accessible while respecting the needs and lives of busy weight loss surgery patients.

300+ recipes, tips, hints and ideas for feeding your body well after weight loss surgery. The first ever cookbook written for weight loss surgery patients by weight loss surgery patients. This beautifully bound hard-back book includes recipes for:

On The Go Protein

Protein Breakfasts

Healthy Snacks

Condiments & Sauces

Family Friendly Main Dishes

Sensible Desserts

Many of your favorites from the LivingAfterWLS Recipe of the Week are included. Recipes are indexed and contain important nutritional information. Guarantee your success today! Put this valuable resource in you WLS toolbox.

SAME DAY SHIPPING! Order Today - Cook with it Next Week!

Prefer to Mail Order? Download PDF Order Form

New Blog: Flights of a Fitness Angel

I am very excited to introduce you to a new blog: Flights of a Fitness Angel written by Judy. Over at the LivingAfterWLS Neighborhood we call Judy the "Fitness Diva" for her commitment and enthusiasm for exercise. What makes Judy even more remarkable? She a 20+ year post WLS success story (note her entry for 11/26: "Weight this morning was 113).

Read her. Know her. Love her.

Welcome to the blogging world, Judy! You Have Arrived!!!

Chili Roasted Pecans with Dried Cherries

Hi Sandra - here is the nut recipe as pictured below. It's delicious, I hope you enjoy (in moderation, of course!)

Adapted from Better Homes and Gardens "Appetizers"

This is a sweet-savory nut recipe sure to satisfy any hunger craving. It can be made in advance and kept in an airtight container at room temperature until time to serve.

Makes about 2 1/2 cups nuts.

Ingredients:
1 tablespoon cooking oil
1/4 teaspoon bottled hot pepper sauce
2 cups pecan halves
1 1/2 teaspoon chili powder
1 teaspoon ground black pepper
3/4 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano, crushed
3/4 cup dried cherries

Directions:
Preheat oven to 325 degrees F. In a large bowl, combine cooking oil and hot pepper sauce. Add pecans; toss to coat evenly. Set aside.

In a small bowl, combine chili powder, black pepper, salt, cumin and oregano. Add to pecans; toss well to coat.

Arrange pecans in a single layer on a large baking sheet. Bake for 12-15 minutes or until toasted, stirring every 5 minutes. Keep a watchful eye as they can burn quickly. Remove from oven and stir in dried cherries. Serve warm or at room temperature.

One ounce of dry roasted pecans contains 187 calories, 2 grams of protein, 18 grams fat (1 saturated), 6 grams carbohydrate and 2 grams of dietary fiber. Nuts are rich in monounsaturated fats, the healthy fats.

Nutty Perspective

This is a picture from our Thanksgiving appetizer table - it clearly demonstrates the smallness of an "appropriate" 1-ounce serving of Chili-Toasted Pecans with Dried Cranberries from a recent Recipe of the Week. Notice the 1-ounce serving size. Even with WLS it is easy to over-eat the appropriate 1-ounce portion.

By the way, one ounce of dry roasted pecans contains 187 calories, 2 grams of protein, 18 grams fat (1 saturated), 6 grams carbohydrate and 2 grams dietary fiber. nuts are rich in monounsaturated fats, the healthy fats. However, a little goes a long way!

It's all about portion control! Make a visual image and honor your body with healthy foods in appropriate portion!

Read more: Nuts a do or a don't?

WLS Webisodes!Knowledge You Need to Succeed

We have been working closely with our partner, Healthology, to provide you the best, most up-to-date information about weight loss surgery. Today we are pleased to present seven new Webisodes (short online informational videos) that offer the keys to WLS success. The videos are in the Library: WLS Videos

You will see the new titles listed in the right column under "Webisodes" - If you don't see them press F5 or Refresh to open the updated page. Take a look and let us know what you think - I know you will enjoy them and learn some valuable information that will further enhance your LivingAfterWLS!

Kaye & Team

Shrimp-Tortellini Soup

This was dinner tonight!!! Another great recipe from our forthcoming Neighborhood cookbook. This is so delicious, so easy and so quick. It meets every need of the health conscious WLS post-op. And it was created by none other than our multi-talented LAWLS webmaster scoop-diddy! Enjoy this sneak-peek at the Neighborhood Cookbook! It's what's for dinner!

Ingredients:
boiling water
1 c. dry cheese tortellini
pinch salt
1 T. olive oil
4 cloves garlic, minced
1/2 small onion, minced
1 large portobello mushroom, coarsely chopped
1 tsp. Old Bay Seafood seasoning
1 (14-0z) can diced tomatoes
1 lb. ready-to-eat shrimp
1/4 c. asiago cheese
2T Parmesan cheese
salt & pepper to taste

Heat a medium pot of water to boiling. Add a pinch of salt and the tortellini, lower heat to a simmer. Cook tortellini to al dente and drain. Set aside. In a large skillet heat the olive oil over medium high heat. Add the minced garlic, finely chopped onion, and chopped mushrooms. Saute' stirring frequently. Add Old Bay Seafood Seasoning to vegetables and garlic. Add tomatoes with juice, stir and bring to a simmer. Remove skillet from heat. Stir in ready-to-eat shrimp and cooked tortellini. Top with crumbled asiago cheese. Cover and allow to rest 10 minutes. Serve in soup bowls topped with Parmesan cheese and salt and pepper to taste.

Contributor's note: This is a healthy take on a classic Italian stew. It is quick, tasty and healthful. Editor's note: It is important to cook the tortellini separately from the stew. If you cook it with the stew too much starch will be released and the tortellini will become mushy.

Recipe note: Serves 4. Per serving: 276 calories, 30 grams protein, 9 grams fat (3 saturated), 16 grams carbohydrate and 2 grams dietary fiber.

Vegetarian Omega-3'sNature's Fatty Acids

Cold Pressed Organic High Lignan Flax Oil

Several of our LAWLS Neighbors supplement their diet with Flaxseed - - I am one of them. Here is some information on why I add a Flaxseed supplement to my daily vitamin cocktail:

- Flaxseed is the most concentrated plant source of Omega-3s (good fat) found in nature.

- Flaxseed contains linolenic acid and linoleic acid which are essential fatty acids that cannot be made by the body therefore they must be obtained through diet.

- Flaxseed is a source of heart healthy nutrients and can support healthy cholesterol levels.

Huge Vitamin Sale: Buy 2 Bottles Get 4 FREE. No Coupon Code Required.

Dr. Andrew Weil in "The Healthy Kitchen" p. xxiii writes:

"One special group of good fats deserves particular attention. Omega-3 fats are a group of polyunsaturated fats that are absolutely essential for optimum health. The body needs them on a regular basis to synthesize hormones and build cell membranes, including those of nerve cells in the brain. Dietary sources of omega-3s are few and probably, most American's are deficient in them. That deficiency may underlie our susceptibility to heart disease, inflammatory diseases, some forms of cancer and a variety of nervous and mental disorders...The main source of these good fats is fish, especially fatty fish from cold waters: salmon, mackerel, herring, sardines and (to a lesser extent) albacore tuna. Non-fish sources are few: walnuts, flax seeds, hemp seeds and the oils extracted from them."

Because my diet is low calorie and low fat I feel the addition of a flaxseed supplement in my diet is an intelligent and informed way to ingest these good omega-3s. It is believed by many bariatric nutritionists that flaxseed oil in softgel supplement form is favorably absorbed by patients with a malabsorptive WLS procedure (gastric bypass).

I take Puritan's Pride product #1450 (1000mg Organic Flaxseed Oil).

Cold Pressed Organic High Lignan Flax Oil

VITAMIN SUPERSALE FROM OUR LAWLS PARTNER!!! Buy 2-Get 4 FREE!

Many of you know LAWLS is sponsored in part by Puritan's Pride Quality Vitamins. For the next few weeks they are having a fabulous sale - Buy 2 - Get 4 FREE. In other words, for the price of 2 bottles of Vitamin C you get 6 bottles.

Puritan's Pride Quality Vitamins

In addition to the link above, you can link to the Puritan's Pride website through any LAWLS Library page such as this one on Calcium. The Puritan's banner is front and center just below the search box - click it and you will be directed to this fabulous vitamin superstore. You can also find a link to Puritan's right here on the LAWLS Blog in the right-hand column. A small procede of your purchase goes to support LAWLS, but more importantly you get a great product at a great price.

In addition to my post-WLS vitamins, we purchase all of Jim's vitamins from Puritan's and pet vitamins as well. They also have a wonderful selection of children's vitamins and holistic products. Jim has been buying from Puritan's for many many years and personally swears by their products (and he is a picture of health!) I hope you'll give them a try. Let us know what you think. . .

Oh, one more thing - Shipping is $3.95 on any sized order! Can't beat that!!!

Puritan's Pride Shipping is Only $3.95 on Any Size Order!

If you have a question about any of their products post it here. If I can't answer it we will contact their nutrition support team. If you have used Puritan's in the past let us know what you think too!

Here's to our partner in good health Puritan's Pride Quality Vitamins!

Creamy Butternut Squash Bake

This recipe was featured in the LivingAfterWLS Recipe of the Week on October 1. It's quickly become a Neighborhood favorite with great reviews from all who have made it. Give it a try tonight.


Creamy Butternut Squash Bake

Ingredients:
1 large butternut squash
1/2 cup sour cream, light
2 Tablespoons margarine/butter blend
1/2 cup bread crumbs
1/2 cup parmesan cheese
1/4 teaspoon freshly grated nutmeg

Directions
Wash and dry butternut squash. Leave whole. Pierce skin with a carving fork in 4 or 5 places. Place squash on a baking sheet lined with foil and bake in a 350F degree oven for 40 minutes or until soft. Remove from oven and allow to cool.

When squash is cool enough to handle cut lengthwise in two pieces. Remove and discard seeds. Spoon out sqash into a casserole dish. Add sour cream and 1 tablespoon of the margarine/butter blend. Mash all ingredients together with a potato masher. Smooth mixture in casserole dish.

In a small bowl melt the remaining tablespoon of margarine/butter blend. Stir in breadcrumbs and parmesan mixing to moisten. Sprinkle crumb mixture atop squash and sprinkle with grated nutmeg. Bake in 350F degree oven for 25 minutes.

Serves 4. Per serving: 199 calories, 7 grams protein, 10 grams fat (5 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

Subscribe to the LAWLS Recipe of the Week

Cranberry Apple Cream Cheese Mold

Since WLS I've become a Jell-O aficionado. Who among the WLS crowd isn't some kind of Jell-O expert since it is one of our early "safe" foods? The Kraft website has some terrific recipes and this is one of my favorites. Of course I always switch out the regular gelatin for sugar-free and in this case use the 1/3 fat cream cheese rather than full fat. This recipe is particularly good this time of year when the apples are so crisp and delicious. It makes a terrific side salad or dessert. If you can't find the sugar-free cranberry the sugar-free cherry flavored is a nice substitute.

Cranberry Apple Cream Cheese Mold

1-1/2 cups boiling water
1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand sugar-free Cranberry Flavor Gelatin
2 cups cold apple juice or cold water
1 medium red apple, cored, quartered and thinly sliced
1 pkg. (8 oz.) PHILADELPHIA 1/3 fat Cream Cheese, softened

STIR boiling water into dry gelatin in large bowl at least 2 minutes until completely dissolved. Stir in juice. Remove 1 cup of the gelatin; set aside at room temperature. Refrigerate remaining gelatin 1-1/2 hours or until thickened (spoon drawn through leaves definite impression).

SPOON half of the thickened gelatin into 6-cup mold sprayed with cooking spray; top with single layer of apple slices, with slices slightly overlapping. Cover with remaining thickened gelatin. Refrigerate 30 minutes or until set but not firm (gelatin should stick to finger when touched and should mound).

BEAT cream cheese in medium bowl with wire whisk until creamy. Gradually add reserved 1 cup gelatin, beating until well blended. Pour over gelatin layer in mold. Refrigerate 4 hours or until firm. Unmold onto serving platter. Store leftover gelatin in refrigerator.


KRAFT KITCHENS TIPS

How To Soften Cream Cheese
Place completely unwrapped package of cream cheese on microwavable plate. Microwave on HIGH 15 seconds or until slightly softened.

How To Unmold Gelatin
Dip mold in warm water for about 15 seconds. Gently pull gelatin from around edges with moist fingers. Place moistened serving plate on top of mold. Invert mold and plate; holding mold and plate together, shake slightly to loosen. Gently remove mold and center gelatin on plate.

Update from the LAWLS Test Kitchen

Hello WLS Bloggers!

I can't believe two months have slipped by since my last post here at the LivingAfterWLS blog. Boy time flies when a person gets busy. And busy I've been - testing and editing recipes for the first ever LivingAfterWLS Neighborhood Cookbook.

Earlier this year we enlisted the help and expertise of community members to share their recipes for our cookbook. We wanted recipes that complied with the weight loss surgery dietary requirements (high protein, low carbohydrate, low fat), recipes that were fast and easy to prepare and dishes that were refreshing and delicious to enjoy. After all, if you can only eat a few bites what you eat should be delicious!

The response to our recipe request was fantastic - we received over 300 recipes ranging from simple make-n-take protein roll-ups to elegant entrées for romantic dining WLS style. We even scored some pretty terrific healthy snack recipes and sensible desserts for everyday and special occasions.

Once the recipes were submitted it became my job as the lead cook in the LAWLS kitchen to test each recipe, calculate the nutritional content, double check ingredient lists, instructions and even spelling. Most of the time this was fun and exciting. Some days it got to be a drag when the weather was so pretty and I would have preferred to be playing outdoors. Overall, however, it was a pleasure to step inside the "kitchens" of my fellow WLS'ers and learn how they cook, what they eat and what is working for them.

What resulted from this collective effort is an original cookbook by WLS patients for WLS patients. I'm very proud of the contributions and effort by the Neighbors to share their recipes and tips for making life healthy and good through smart WLS cooking. The book is in the hands of our publisher now and will be ready for shipment come mid-November. I can't wait for the Neighbors to see their creation.

Order the LivingAfterWLS Cookbook: $14.00 (SAVE $2 off cover price)

Here are a few things I learned while editing the cookbook:

Ketchup, catchup and catsup are all correct spellings for a seasoned pureed condiment made from tomatoes. We used catsup in our book.

Chick pea is often written as two words, it is really one word: chickpea.

Parmesan is capitalized.

Spinach (fresh or frozen) is a favorite ingredient for many WLS cooks.

Most contributors made use of a variety of seasonings and herbs to enhance the flavor and appeal of their recipes. Fresh ingredients were emphasized by many. Processed ingredients were seldom called for.

There are an infinite number of ways to make stuffed eggs and most home cooks believe their recipe is the best.

Chicken, turkey and shrimp are top favorites for clean mean protein. But salmon, halibut, pork, beef and even scallops each make impressive appearances in the cookbook.

Finally - the most important thing I learned is that the LivingAfterWLS Neighborhood abounds with great cooks who are feeding their bodies well and succeeding with WLS. Congratulations to all my Neighbors!

Mechanics of WLS: A Quick Refresher Course

I have found that occasionally re-visiting the mechanics of surgery helps me to remember to respect my new body. I don't want to take for granted the surgical changes to my body. These two quick videos, explain the mechanics of gastric bypass and banding. Watching them was a great reminder for me that I'll never go back to "normal". Take a look:

Understanding Gastric Bypass Surgery and Adjustable Gastric Banding Surgery

What Are the Different Types of Surgery for Obesity?

Why LivingAfterWLS Neighborhood is Different

Earlier this year LivingAfterWLS added a community forum to the web-suite. It's called The Neighborhood: A safe haven circle of friends who are LivingAfterWLS. In a short time the forum has become an active support community of which I am personally quite proud.

I've watched several topics and posts the last few days that have truly made me appreciate how different the LAWLS Neighborhood is from other online WLS communities.

One thing that makes me particularly proud is the acceptance of the individual while celebrating in the united cause of living well. Years ago I left an active online WLS community because of the bigotry that brewed between the so-called "light-weight" and "heavy-weight" post-WLS membership. Perhaps some of you have seen this in your online travels. The heavy-weights treated the light-weights with disdain for their "cosmetic" surgery and the light-weights ridiculed the heavy-weights for waiting so long before doing something. It was ugly. Bigotry among our own people.

Morbid obesity is a disease and the best known medical treatment to put that disease in check is gastric surgery: banding or bypass. I don't care who you are or how much you weigh, when you take the plunge into weight loss surgery you demonstrate bravery, grit, determination and resolution to work with the tool to change your health and your life for the better.

We have people of all sizes here. The common thread is we all suffer from morbid obesity and are treating it with the best medical option available. Some recent posts could have taken us down the heavy-weight/light-weight path, but they didn't. All members of this community rallied for our Neighbors when it came time to support, commiserate and encourage. For that I applaud you all!

Thank you,
Kaye

Informational Videos

Are you in the "considering surgery" phase in your fight against morbid obesity? Are you wondering if you are to blame for your weight problem or is Morbid Obesity a disease over which you have little control? To answer these questions watch this video provided to the Neighborhood by Healthology, a leading producer and distributor of physician-generated health and medical information on the Web.

What Is Morbid Obesity and What Can Be Done?

You may also find these videos informative as you learn more about morbid obesity and what can be done about it.

Gastric Bypass Surgery, most commonly Roux en Y
Adjustable Gastric Banding (Lap-Band)

Please link to these brief, but informative videos, to learn more about these procedures to help you know what is right for you.

Understanding Gastric Bypass Surgery and Adjustable Gastric Banding Surgery


What Are the Different Types of Surgery for Obesity?

Preparing for Weight-Loss Surgery

The LivingAfterWLS website is funded in part by Healthology.

Intuitive Eating: Another WLS Tool

We all know that WLS is only one tool in our pursuit of a healthy body and mind. To that end we must constantly educate ourselves and indeed arm ourselves with other tools to work in tandem with the WLS so that we achieve our health and wellness goals.

One of the latest buzzwords is "Intuitive Eating". "Intuitive eating teaches a philosophy of making peace with food preferences and choices, with the understanding that balance and wisdom regarding nutrition will emerge." Elyse Resch, co-author of "Intuitive Eating: A revolutionary Program that Works" was quoted in this month's "Food & Fitness Advisor" from Cornell University. She claims that many of us label certain foods "good" or "bad" in a process of deprivation, which ultimately leads to bingeing and sabotage efforts at healthful eating. She counsels to quit judging food and take an intuitive approach to eating.

"Lifting the ban on so-called "bad" foods eliminates associated feelings of deprivation and guilt. Over time, intuitive eaters taper off from eating excessive amounts of these items and become more able to enjoy them in quantities good for maintaining a normal weight and healthy lifestyle."

So how can this philosophy work with the WLS lifestyle? Certainly in the malabsorptive-restrictive procedures (gastric bypass) certain foods must be banned or illness results. In addition, as you have heard me say so often, "If you eat the foods that caused obesity before surgery, they will surely cause obesity after surgery." So in a sense we in the WLS lifestyle do assign judgment to foods: crackers = bad, lean deli-turkey = good.

What I suggest and am in personal pursuit of is "learned intuitive eating." To that end I am approaching my food selections with the question, "Will this food choice give me energy, satiate my hunger, satisfy my taste and sustain my healthy weight?" By engaging in this dialog I'm becoming more skilled at intuitive choices because I want energy, satiation, satisfaction while staying a healthy weight.

What about you - - How can you apply the concept of intuitive eating in your WLS lifestyle?

Controversial Cauliflower

Recently at the LAWLS Neighborhood we had a lively discussion about using cauliflower for a recipe called mock fried rice. The recipe, provided by our good neighbor Keri:), sounds very good. However, cauliflower is one of the "controversial" foods bariatric dieticians debate, sometimes quite passionately, as a post-WLS do or don't.

Cauliflower is from the cruciferous vegetable group (broccoli, cabbage & Brussels sprouts) and contains high amounts of digestive enzymes that often cause gas, bloating and gastric distress. In some gastric bypass patients these symptoms are severe when cruciferous vegetables are consumed. It is believed that there is not enough stomach acid to neutralize the enzymes, thus the gas/bloating result. Some bariatric dieticians/nutritionists ban these vegetables, others say enjoy in moderation and yet others say learn what works for you.

So - there you have it! Who knew cauliflower could be so controversial?

I enjoy cauliflower occasionally if it is lightly steamed and eaten with protein. But because of the confusion surrounding these vegetables I have elected to not include them very often in the LAWLS recipes/menus.

What foods have you heard of post-wls that are controversial?

Read the Great Cauliflower Debate

Basics of Low-Carb Eating

Recently at LivingAfterWLS we've been focused on finding ways to beat the Carb-Monster. Most WLS post-ops, me included, learn the hard way that a return to processed carbs starts a wicked cycle of binge eating, grazing and ultimately weight gain. Sometimes we feel totally mired in the carb trap without means or will to find our way out.

I suppose the easiest advice to give a pre-op WLS candidate is "Never ever taste another processed carb again. Just don't go there." But in our carb-happy world that's tough advice to follow. Some of the best advice I've found comes from the low-carb diet camp (think Adkins). Here's an abreviated list of low-carb basics that not only expains why we get trapped in the carb cycle, but the benefits of getting out of the cycle.


Low-Carb Basics

Many people cannot eat large amounts of carbohydrate foods – sugars and starches – without making and storing body fat.

All carbohydrates, except for dietary fiber, are ultimately broken down into simple sugar molecules by the digestive processes.

The body will not burn fat for fuel as long as there is a steady supply of quick-to-burn sugar. Inversely, without sugar, the body will be forced to use body fat for energy.

The breakdown of body fat will produce energy for the body and ketones, which are eliminated in the urine.

Insulin levels are stabilized because the pancreas no longer has to pump out large amounts in response to sugary, starchy meals or snacks.

Without surges and dips in insulin levels, your blood sugar remains stable.

Ultimately a steady low-carbohydrate diet eliminates cravings and blood sugar swings. The presence of ketones helps control hunger. You lose fat and lose weight.

Boundaries After WLS

Last evening I attended a support group meeting, the first face-to-face support group I've been to in years because of the miles that separate me from my surgeon's office. I was the guest of my friend Lori who you've met here before.

What a refreshing experience.

An effervescent slender woman named Jo welcomed me at the door with a smile and handshake - she is the group leader and 5-year successful RNY post-op. She began the meeting reviewing the courtesy rules of the group and then we each introduced ourselves. This is a graduate support group, members are 1+ years post-op and they all seemed to know and enjoy one another. I appreciated that Jo asked us not to give our weight stats. She said "Once you are one year out you are all success stories." It made me feel warm and welcomed.

I liked Jo the minute I met her - she conveys compassion and celebration at the same time. But what made me fall in love with her is that she opened with the announcement that she'd had a horrible day - "The day from H**L!" And, in response to what she described as feelings of lost self-worth and stress, she ate not one, but two cookies! My goodness - this ray of sunshine is a real person!

Jo is a 5-year post-op success story. And she had a bad day and she did what any of us have done on occasion: she self-medicated with food. Her candor elevated her in my eyes. It was so important for her to share this, that even the strongest struggle with WLS. We talk about it all the time here at LAWLS, that WLS isn't an easy answer and lot's of times it's hard work and even a menace to be compliant with the WLS way of life. I sometimes struggle and stress gets the best of me resulting in poor food or fitness choices. It was so comforting to learn that I am not alone.

The topic of the night was boundaries. She explained that as morbidly obese people (in recovery) we need to set boundaries. Several group members gave examples of boundaries they have set to help use their WLS successfully.

In my own life initially after surgery I set the boundary that I would not eat at the computer. As a writer it was my habit to eat while writing which contributed to my morbid obesity. For years I honored that boundary. However, early this year when I was working under intense deadline I excused this boundary and began eating at the computer. What happened? Weight gain. In my personal self-assessment in April I identified that I had let this boundary slip and set the goal to restore it. No more eating at the computer. It feels good to be in control of the boundary again.

The discussion was enlightening and engaging, fun and serious both. Jo concluded the meeting with the challenge that we identify and set boundaries in respect for the WLS lifestyle. She then encouraged us to include positive affirmations in our day so that we can see ourselves positively. She said, "If you could only see yourselves through my eyes you would all know that you are success stories."

What a great experience for me. I hope I'm invited back.

Healthy Snack Trap

Are you caught in the "healthy snack trap?" Are you lured in by foods with a healthy wholesome image? Foods like nuts, yogurt and gronola?

Many a WLS post-op has fallen under the spell of healthy snacks thinking the nuts, yogurt and granola can be consumed with abandon. But what really happens is a sabbotage of weight loss results from indulging in these "healthy snacks". Many brands of granola, for example, can be packed with up to 600 high-fat calories per one cup serving, something a WLS patient can easily eat during the course of a day without disrupting the fuction of the pouch.

Nuts are protein, right? So we think we are compliant with the *Rules" when we snack on nuts. Consider this: one ounce of roasted mixed nuts contains 175 calories and 14 grams of fat, 5 grams protein and 8 grams carbohydrate.

Not exactly protein first.

Don't be lured by the marketing claims or urban legends that certain foods are diet or health foods.

Read labels.

Ask your bariatric dietician.

Research.

Don't let the cloak of "health food" spoil your WLS success!

Read more in the LivingAfterWLS Library: The Nutty Truth About Nuts

For daily support in your LivingAfterWLS lifestyle visit the Neighborhood, a safe have circle of friends who are LivingAfterWLS.

Aloha Sweet MelissTravel Safely My Friend

Once in a while a special person comes into our lives who has the wisdom of the ages, the wit of a joker and the heart of queen. I met this person through her blog, Big Grandma. Meliss. Sweet Meliss. Aloha Meliss.

She started blogging prior to her weight loss surgery last winter. She shared her ups and downs, some pretty funny moments and keen observations in life. A native Hawaiian Meliss speaks Hawaiian Pidgeon and she writes in the same dialect.

When the LivingAfterWLS introduced the Neighborhood Forums in March Meliss became an instant super-star, the first to welcome neighbors, lend encouragement and sometimes deliver a swift kick. To one newcomer she wrote, "Aloha, Welcome Braddah to the neighborhood. No can go wrong with us here to give you support and lots of hugs and kick ass when you need it." She embodies the true spirit of neighborliness and loyal friendship. She told another new neighbor, "We all have the same goals...........a healthier and longer life."

Meliss is both powerful and fragile. We've shared some breakdowns and celebrated her rise above life's bumps. After a recent bout with injury and discouragement she rose like the sun tell us, "I woke up this morning, feeling so good inside, deep in the core of me. I am ready to face the world again with a smile." On the same day she was feeling emotionally low she unselfishly reached out to another with words of encouragement, "This is another rainbow after the rain moment in your life."

If you've been reading Big Grandma you know she has packed her bags to leave her native Hawaii and move with her husband to San Antonio. She'll be off line for a few weeks and we will miss her terribly.

Godspeed Meliss - Travel safe.

And to borrow your personal phrase, "A suppppppaaaaaaaaaaah duuupaaaaaaaaaaaah happy happy hug!" You are loved.

LAWLS Cookbook ProjectRecipes Wanted!

Are you ready to contribute to the first ever LivingAfterWLS cookbook written by WLS patients for WLS patients?

Who among us in the weight loss surgery community isn't constantly looking for a fast, economical, protein rich recipe that meets our nutritional requirements and satisifies our love of food? I know I'm always looking for something yummy and healthy to cook.

Now is your chance to share with the LivingAfterWLS community your best recipes for long-term weight maintenance and health after bariatric surgery.

Link to the LivingAfterWLS Neighborhood: Cookbook Project to learn more.

Hurry - we are accepting recipes for a limited time. Submit yours today!

Meeting Lori:Super Person, Super Foods

Earlier this year I introduced you to Lori Rosendahl who took the Fit Is It Challenge of 180 minutes exercise per week and doubled her activity time to over 400 minutes per week. When I introduced her on February 1 she was 8 months post-up and down about 130 pounds.

Saturday it was my privilege to meet Lori in person! She is dynamic and captivating and she literally sparkles with a love of life and wellness. We met in a parking lot in Salt Lake City and I recognized her immediately. She had enjoyed a four mile walk earlier that morning and was glowing with good health. Julie Hullinger, the LAWLS Public Relations Director, joined us for lunch and we ate from the guilt-free menu at Chili's. We talked about weight loss surgery, the emotions associated with obesity and the need to constantly strive for good health through nutrition and exercise aided by our WLS tool.

Lori is a believer in Super Foods. As a breast cancer survivor she embraces nutrition as an opportunity to keep her body healthy. She continues to lose weight and is zooming in on her goal. And though she is doing very well, like many of us during weight loss, she worries she won't reach goal weight. It is natural for all of us to have fears of not making goal weight. But the thing that will get Lori to goal weight is her personal accountability for her own success. She is not simply letting the "WLS Tool" do the work and hoping for the best. She is taking charge and embracing a new healthy lifestyle.

Welcome to your new life, Lori! You Have Arrived!
Read & Download the Fit Is It Challenge

12 Super Foods to add to your Diet

The Secrets of Eating Right and Living Longer

-- By Antigone Arthur, Health Writer

Yes, it's possible to eat certain foods and boost your longevity. Often labeled "super foods," these foods have the ability to not only strengthen the immune system, but to also fight disease, and lower body fat and cholesterol.

All of these health benefits can help you live a longer, healthier, and happier life.

Some super foods contain substances called antioxidants and phytochemicals, which work together to fight disease and promote a long life.

A majority of these foods work best when they're combined with a well-balanced diet.

Common Super Foods For Boosting Longevity

Certain types of fish, particularly fatty cuts of fish, contain healthy fats that help lower cholesterol and prevent heart attacks. These foods may also reduce depression. Salmon, trout, and mackerel are among the top choices. These fish contain valuable omega-3 fatty acids.

Tomatoes are valuable because they contain lycopene, which helps fight free radicals. Free radicals can damage the skin and vital organs. Lycopene also helps stimulate the immune system; some studies show it might prevent the progression of certain degenerative diseases, and protect against prostate cancer.

When it comes to broccoli, your mother had it right. Broccoli could be considered the number one super food; many experts agree that if you can eat just one vegetable, these green guys are your best bet. Broccoli contains large amounts of vitamin C, calcium, and fiber, and can help prevent bone loss, fight disease, reduce your risk of heart disease, and even boost your immune system.

Garlic is a wonderful supplement that acts as a powerful anti-viral which can reduce your chances for catching colds and common infections. Garlic also has many natural anti-oxidant properties. Fresh garlic contains the most nutrients, although it's also available in capsule form. Spice up your favorite dish with some dried garlic for an extra boost.

Oats, like many other types of grain, are high in soluble and insoluble fiber, which help protect the body from colon cancer. This high-fiber cereal keeps you fuller longer, aiding in your weight loss efforts. Oats also help build strong bones.

Green tea helps stimulate your metabolism (a bonus for anyone trying to lose weight) but also helps prevent the oxidation of cells in the body. Green tea is also thought to be an immune system booster. It's rich in antioxidants and certain vitamins, including A, C and E. Replace your after-dinner coffee with this brew, and your body will thank you.

Yogurt contains "friendly" bacteria, which help maintain the intestines and keep the bowels regulated. It can also suppress yeast overgrowth in both men and women. High in calcium, yogurt is also believed to act as a natural appetite suppressant. Soy yogurts contain these same live cultures, so don’t let a dairy-free diet stop you from getting these essential nutrients.

Nuts scare most people away because of their high fat content, but they're actually very good for you. They contain healthy fats, part of a well balanced diet. Some nuts, particularly brazil nuts, contain selenium, which helps prevent certain types of cancer.

Beans (kidney beans, black beans, navy beans, and more) are rich in folate, an important nutrient— particularly for women. Eating an adequate amount of folate helps prevent birth defects in newborns. Beans are also a cholesterol-free protein source, and high in fiber.

Popeye has it right when it comes to spinach. This super food is rich in vitamins A and C, folic acid and magnesium. All of these work together to help reduce the likelihood of cancer and even help decrease the risk for heart disease.

Most mushrooms contain a substance that stimulates the immune system. Mushrooms are often used in natural therapy to help fight off illness. Some mushrooms (shitake, enoki and reishi varieties) also have anti-cancer effects.

Bananas are a great super food for athletes. They're rich in two essential nutrients (potassium and magnesium) that aid in proper hydration, and they help reduce the likelihood of muscle cramps. They also provide a good source of soluble fiber.

The Carb Debate

I came across this article and found it rings quite true - here's an excerpt:

Just This Once Won't Hurt
by Ken Miller


The number one factor that affects a WLS patient's rate of weight-loss and the ease with which they are able to maintain their weight after they reach their goal is the intake of refined carbohydrates. Of course there are rare exceptions, but my observations clearly show these two facts:

Those WLS patients who say to themselves, "Just this once won't hurt anything . . . I'll go back to no carbs tomorrow," and eat refined carbohydrates struggle to reach their goal weight and then, if they do reach their goal, they have a much harder time maintaining their weight than those patients who don't.

Those WLS patients who eat only complex carbohydrates and who do not eat any refined carbohydrates lose weight rapidly and consistently and they have a much easier time maintaining their weight during the following years.

So, here's my advice to those who might be interested; Don't make the mistake of saying to yourself, "Just this once won't hurt anything." IT WILL. The consequences of that decision won't be immediately evident to you; it will take time before they show up. But, they WILL show up, and by the time they do, it will be too late to go back and "fix it".

Don't cheat yourself out of the final success that you can achieve and maintain for the rest of your life, by trading it for "Just this once . . ." The Carb Monster shows no mercy; not today, and not tomorrow, or next year.

We've been discussing topic at the LivingAfterWLS Neighborhood. The Carb Monster is definitely alive and well, but we are doing are darndest to scare that monster away.

Following Four Rules Rocks!

Hi Everyone!

Sorry I've been a sloth about posting here. We've actively been upgrading the LivingAfterWLS website and truthfully, I think this has been more challenging for me than WLS! At any rate, things are moving along nicely.

LivingAfterWLS has been fortunate to welcome Holly (aka Holly's Zoo) to our Neighborhood - the community forum for long-term success with WLS. Holly is an outstanding example of a realist who is making WLS work for her. On Monday she posted her plan for "De-Carbing" and by today she was celebrating a 5-lb weight loss. She noted that following the four rules is a sure path to success!

I am so thrilled for Holly. And I am so proud of the LivingAfterWLS Neighborhood, for the support community it's become in just over 2 weeks. Support with tons of knowledge and experience and a touch of tough-love when it's needed. We call the Neighborhood "a safe haven circle of friends who are LivingAfterWLS" and how quickly it's become that. Thanks Holly for joining the circle.

Please stop over, read about Holly's success, and meet the people in the Neighborhood. It's a great place to be!

Andie Jamari's Blog

Hi Everyone!

Hope you are doing well. I just wanted to give a quick shout-out to Andie Jamari's new blog: Climbing Mount Everest. You may remember some of Andie's articles in the LivingAfterWLS newsletters - she writes beautifully. On Friday, St. Patrick's Day, she was approved by her insurance for WLS! She has been fighting this battle for 3 years. I'm so happy for her and pleased she will share with us by way of this new blog. Please stop over and offer her congratulations!

Welcome to the NEW-IMPROVEDLivingAfterWLS

Hey Everyone! I know I've been AWOL for several days - We've been working on the LivingAfterWLS website upgrade - - WOW! I'm a writer, not a html.coder! It's been a ton of work, but we have lots of content and interaction to offer. Hope you'll come over for a look. We believe we've created the most comprehensive resource for long-term life after WLS!

And the best feature - the NEIGHBORHOOD! A free full-featured interactive online community! Come over, take a look! Post! Chat! And enjoy your safe haven in the LivingAfterWLS World! Become acquainted with people just like you, people doing their best to live well and healthy after WLS!

I'll be back blogging this week! Promised.

And, I'll be catching up on what you all have been up to!! I've missed you so much - can't wait to get back!

xoxox
Kaye

PS - Don't miss the new Recipe section - - in April we have a HUGE announcement coming about this!

New Improved LAWLS Website

Hi Everyone - Hope you are doing well this week.

The new LivingAfterWLS website is partially online and work continues on the final segments. If you have a moment please stop over and see if you like it. The Library is full of articles and information related to weight loss surgery. The Recipe section is better organized so you can cook healthy and well for yourself and your family. The tools, such as the Vitamin, Nutrition & Fitness Minder or Personal Self-Assessment are now available for downloading - - no longer do you have to wait for me to send them to you!

Coming soon:

Forums
Photos
Blogs
Boutique

Stay tuned!


Take care,
Kaye

You Have Arrived Button Books

So you've lost the weight and are buying a new
wardrobe! What do you do with all those little
baggies of buttons & thread that come with your new
clothes?

The You Have Arrived Button Book – Of
Course!!!

This is a classy way to organize the spare buttons & threads. The 32 pockets each include a form to record the item, merchant, purchase date and price and SIZE!! Complete the form and slip the buttons or thread in the same pocket! No more looking in boxes & drawers for spare buttons! You can even slip the sales receipt in the pocket!

Introductory Price!!!
$8.00 plus $1.85 S&H

Three stylish colors:
Cashmere Tan
Cobalt Blue
Cranberry Red

Color

CashmereTanCobalt BlueCranberry Red

See More Exclusive You Have Arrived Products

Update: Kelly McCamey

Do you remember Kelly McCamey, our friend who decided to give conventional dieting one last try before considering weight loss surgery? I am happy to report Kelly continues to do well with her weight loss and physical fitness even though life has thrown her a curve.

Kelly told me, “Well, as for me, since my weight loss, of now over 70 pounds, I have seen some serious change in my life. I am now divorcing my husband of over 14 years. We have grown apart, and I decided that I did not want to be sedentary, as he is. I need to grow, and continue to work at my weight loss, not hinder it. He still brings home the food that I call the forbidden. We have grown apart for two years now. I am in the process and this is the most difficult time for me, as he is fighting not to get it. But it is much too late. I have lost emotionally with him, and we have not had a real relationship since I started my weight loss.”

Kelly’s story isn’t unique, as we know of many relationships that crumble, in part due to a changed behavior such as diet and weight loss. As we have talked before weight loss won’t fix a relationship that is already broken.

But in the true spirit of resiliency Kelly is moving forward stronger than ever. She said, “Even though my marriage is ending, I still have to move on and be happy. I am into the weight loss and working hard to get to my goal. I have learned a lot of things, especially about myself. I understand I was hiding inside my body for protection. I didn't want anything or anyone to bother me. I am so glad that I understand why I was eating and what the end result created. I am much stronger coping with problems and feel as though I have taken a long journey to get to a safer place.”

Kelly hasn’t gone it alone. She is a member of Jenny Craig and is not teaching others about weight loss. “I am dedicated and hopefully by July I will have reached my personal goal of 100 pounds off. Then I will have 32 more to go. (my ultimate goal is 132 pounds).” She added, I feel so wonderful as you must as well! I can walk better, breathe better, stay up later, have more energy during the day and over all my health just improved significantly!”

I am so proud of Kelly for her fortitude and perseverance. Weight loss isn’t easy when things in life are perfect; it’s even harder when the walls come crumbling down. Kelly, thank you for sharing your story, for being a part of the LivingAfterWLS neighborhood and for being yourself. You are truly an inspiration!

To read more about Kelly link to these articles:

August 22, 2005: One Last Try: Kelly McCamey’s Story

September 6, 2005: Update Kelly McCamey