High Protein Diet After Surgical Weight Loss

Gastric Bypass Patients Succeed Eating High Protein Diet
By Kaye Bailey

(At left: Hoisin-Glazed Chicken Breasts) The first rule for successful weight loss and weight maintenance after Weight Loss Surgery (WLS) is Protein First – that means eating protein for three daily meals, and protein must be 50 percent of food intake. Some bariatric centers advise as much as 70 grams of protein a day. The gastric bypass diet should be high-protein, low-carbohydrate and low-volume. This is what successful WLS patients will eat for the rest of their life if they wish to maintain weight loss after surgery.

Animal products are the most nutrient rich source of protein and include fish, poultry and meat. Dairy protein, including eggs, is another excellent source of protein. Nuts and legumes are also good sources of protein, but sometimes difficult for the bariatric patient to consume. Tofu is another remarkable good source of vegetable protein and there are many quality flavorful products on the market for making it easy to incorporate into the diet.

Science is proving that a protein rich diet will prompt weight loss and increase energy. The body contains over fifty-thousand different active proteins all made out of the same building blocks: amino acids. Amino acids are made of carbon, hydrogen, oxygen and nitrogen as well as sulfur, phosphorus and iron. Many diseases – including obesity – indicate an amino acid deficiency.

WLS patients do not have the luxury of eating high-carbohydrate foods. They must eat lean protein or they will get sick, anemic, and weary. Weight loss will cease if patients eat processed carbohydrates instead of lean protein. Dumping or vomiting may also result if patients do not eat lean protein for the first half of every meal.

The distinction must be made between high fat proteins and lean proteins. A gastric bypass patient cannot tolerate high fat proteins such as bacon, fatty beef or sausage products or greasy fried chicken: these foods cause nausea and vomiting. In fact, many WLS patients report even smelling high fat foods, such a fried chicken, makes them nauseous. In addition, these high fat protein rich items are contributors to obesity, clogged arteries and heart disease. High fat foods should be avoided by anyone wishing to control their weight.

Kaye Bailey © 2005 - All Rights Reserved

Check out the Community Kitchen for some Protein, Protein, Protein! New recipes this week!

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"Normal" Recipes in the Kitchen

The LivingAfterWLS "Normal" eating is a diet of clean, lean protein; nutrient rich vegetable and fruit carbohydrates; healthy fats; limited grains, processed carbohydrates and sweets. It is easy to get into a rut of safe or predictable food. The danger with a food rut is boredom which may lead to eating that falls out of the "normal" diet. At LivingAfterWLS we have recently remodeled our online Kitchen with many new terrific recipes that will bring variety to your normal eating. The recipes are nicely organized and easy to follow.

At right: Orange and Fennel Salad from Palermo
Photo by Barbara Gibbons

Try some of my favorites:
Chicken Piccata
Halibut with White Wine Sauce
Beef Osso Buco
Chocolate Spice Brownies
Spinach Asparagus Salad

Visit the LivingAfterWLS Kitchen Today!

Chicken & Artichoke Casserole

Catsroomie, one of the excellent weight loss surgery cooks in the Neighborhood recently posted this recipe for Chicken & Artichoke Casserole:

Just came across this recipe on Allrecipes.com and it sounds delicious. Haven't tried it yet, but I plan to this weekend.


Artichoke Chicken

INGREDIENTS
1 (15 ounce) can artichoke hearts, well drained and chopped (marinated preferred)
3/4 cup grated Parmesan cheese
3/4 cup mayonnaise
1 pinch garlic pepper
4 skinless, boneless chicken breast halves

DIRECTIONS

1. Preheat oven to 375 degrees F (190 degrees C).

2. In a medium bowl, mix together the artichoke hearts, Parmesan cheese, mayonnaise, and garlic pepper. Place chicken in a greased baking dish, and cover evenly with artichoke mixture.

3. Bake, uncovered, for 30 minutes in the preheated oven, or until chicken is no longer pink in the center and juices run clear.

Mastercook nutritionals Per Serving for 4 servings (I'm figuring it would make 8 for WLSers): 667 Calories; 53g Fat (69.3% calories from fat); 41g Protein; 12g Carbohydrate; 6g Dietary Fiber; 119mg Cholesterol; 706mg Sodium. Exchanges: 5 Lean Meat; 2 Vegetable; 3 1/2 Fat.

There were a couple of suggestions added: Drain the artichokes well, squeezing as much liquid out as possible; use half sour cream in place of half the mayonnaise; add some crumbled bacon.

It's relatively low carb. If you're concerned about the fat content, you could make modifications to lower the fat.

I tried this recipe with a minor modification to lower the fat and it was FANTASTIC! Husband even commented that he was pleased there would be leftovers. To lower the fat I omitted the mayonnaise and used 1 10.75-ounce can Campbells Healthy Request Cream of Chicken Soup to reduce the fat.

For more great recipes and community help with healthy modifications visit the LivingAfterWLS Community Kitchen.

June Fruit & Veggies

Have you been to the Community Kitchen in the Neighborhood lately? There is lots of good stuff cooking that feeds our weight loss surgery tummies well. Our LivingAfterWLS Food & Nutrition Director, Barbara Gibbons is busy adding new recipes, product reviews and nutritional know-how to our growing collection of information.

This month she features Pluots© and Apriums© in the "Fruit of the Month" topic. These are new to me and I look forward to adding them to my healthy diet. In the Vegetable of the Month topic she features the southern, Creole and Cajun favorite: Okra. Be sure to link through and learn why these fruits and vegetables play an important role in our healthy LivingAfterWLS way of life.

Reminder: The LivingAfterWLS "Normal" eating: Normal for us means clean, lean protein; nutrient rich vegetable and fruit carbohydrates; healthy fats; limited grains, processed carbohydrates and sweets.

5 Day Pouch Test: Refresher Course

There has been a great deal of lively discussion lately about how to do the 5 Day Pouch Test correctly. The guidelines for the plan are very specific and deserve review.

First Off - the 5DPT is a drastic measure to stop a carb monster or slider food habit. It is a rapid return to compliance with the general rules of successful weight loss or maintenance after weight loss surgery. The 5 Day Pouch Test is not intended to be a way of life - it is a trip to the dietary and mental emergency room in order to stop further injury from out of control or improper eating.
Understanding Hunger, Appetite & Satiety

The 5 Day Pouch Test is intended to prepare us for the eternal Day 6 way of eating that includes a high protein diet with the inclusion of nutritious complex carbohydrate vegetables and low-glycemic fruits and limited whole-grain starch. In addition Day 6 means following the Liquid Restrictions and avoiding slider foods or processed carbohydrate grazing.

From the Plan:

This is the 5-day plan that I (Kaye Bailey) have developed and used to determine if my pouch is working and return to that tight newbie feeling. And a bonus to this plan, it helps one get back to the basics of the weight loss surgery diet and it triggers weight loss. Also, it is not difficult to follow and if you are in a stage of carb-cycling it will break this pattern. Sounds pretty good, right?

The 5 Day Pouch Test should never leave you feeling hungry. You can eat as much of the prescribed menu as you want during the day to satiate hungry and prevent snacking on slider foods and/or white carbs. You must drink a minimum of 64 ounces of water each day. A reduction of caffeinated beverages is suggested, but do not stop caffeine cold turkey.

Weight loss is not the intent of the 5 Day Pouch Test, however, many who have tried this plan report a significant drop in weight. More importantly they celebrate a renewed sense of control over their pouch and eating habits and easily transition back to a healthy post-surgical weight loss way of eating.

Although weight loss often occurs on the 5DPT it is when we follow Day 6 consistently that we achieve greater weight loss and weight maintenance. We also feel better about ourselves.

Days 1 & 2 are difficult - liquid both days. This is necessary to rest your tiny tummy pouch and reduce any inflamation that has occured from eating food that irritates the tiny pouch and the stoma opening through which food flows to the digestive track. It is very similar to how we prepared for surgery and how we nurtured our new digestive system after surgery. Think of it as coddling an infant - you would not feed a new baby fried chicken or pretzels or ribeye steak or chocolate cake. So why feed a new bariatric tummy these difficult foods? If you feel frightened or unable to do Days 1 and 2 then do a modified test starting with Day 3. Repeat Day 3 twice, do Day 4 twice, move on to day 5 twice (this makes it a 6 day test) and then begin the eternal Day 6. It is better to do the 5DPT as outlined, But doing a modified test is better than sinking further into a processed carb cycle or slider food addiction.

A Plan to Work the 5 Day Pouch Test

There is no such thing as perfection in life or the 5 Day Pouch Test. In fact, nobody has ever done the test perfectly, not me or Queen Gretchen or Toris or any of the other 5DPT experts. But what we have done is our best on any given day and learned our way back to following the proven rules that work with our weight loss surgery. Use the 5DPT as a learning tool; not a measure of success or failure. We have spent enough of our lives measuring personal worth by the way we eat and the number on the scale. The 5DPT is about reclamation of your power to do the very best at living healthy with surgical weight loss and beyond to maintenance. Be kind to yourself.

Some keys to working Day 6:
**Plan you meals

**Add new things to your diet in the way of lean protein and healthy complex carbohydrates.

**Forgive slip-ups and let them teach you.

**Embrace the WOW moments and let them motivate you.

**Never underestimate the power of the pouch - it is there for you if you work it.

**Finally - Remember you are never alone. One year out, 20-years out you have a friend in the Neighborhood.


Questions & Answers:
This sounds like just another short fad diet.
I can understand this feedback, particularly if it comes from one who has not had weight loss surgery or gone through the stages of the post-op diet. The 5 Day Pouch Test is drastic and it has to be. If a person is feeling out of control with their eating, feeling like they have failed at weight loss surgery and gaining weight then drastic action is necessary. This plan allows that individual to take control in 5 days and exchange destructive eating behavior for appropriate eating behavior that results in feeling good and weight loss. In addition, those who started the plan feeling hopeless and desperate come away with new confidence in their ability to work their surgical weight loss tool.

What are liquid restrictions?
After surgical weight loss patients are advised to avoid drinking water 30 minutes before meals and 30 minutes after meals. (The time restriction varies from surgeon to surgeon, but must use the 30 minutes before, 30 minutes after restriction. Follow your surgeon's specific directions.) In addition there should be no liquid consumed while eating. Following these liquid restrictions allows the pouch to feel tight sooner and stay tight longer, thus leaving the patient feeling satiated for longer periods of time without experiencing the urge to snack.

One exception to the mealtime liquid restriction is an alcoholic beverage. Due to the rapid absorption of alcohol after a gastric stomach reducing surgery patients should not drink alcohol on an empty stomach. Patients who elect to include an alcoholic beverage in their regular food plan should drink it only with meals. Alcoholic beverages should be limited to one serving per day or less

Why do I need to take only 15 minutes for meals? My center told me to take 30 minutes for each meal.
Many bariatric centers recommend patients take 30 minutes for meals. Some even instruct patients to use a stop watch and time 3 minutes between bites of food. The reason is to slow down the eating habits of the recovering morbidly obese person. After some time patients who comply with the 30 minute meal rule tend to be able to eat more and often linger over the meal, even though satiation has resulted. Consequently they eat more food, particularly if they are not following liquid restriction and using liquid to wash the food through the pouch.

During the pouch test a person is following the liquid restriction and eating a high protein diet. By limiting the time to eat to 15 minutes one will enjoy the satisfaction feeling that is the desired result of a gastric pouch.

Finally! Read Read Read!
5 Day Pouch Test Blog5 Day Pouch Test Website

Heat it up with Ginger

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

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

Ginger Yogurt with Fruit
Adapted from World's Healthiest Food

This 10-minute breakfast is yummy tasting and rich in vitamin C, Vitamin B, potassium and dietary fiber. The ginger adds a delicious twist to the blend of banana and yogurt. Even though it is light, it will sustain you for quite a while. Protein powder may be added to the yogurt mixture if desired.

Ingredients:
3/4 cup low-fat plain yogurt
2 large ripe bananas
2 tsp fresh ginger, grated
1 large papaya
1 cup seedless grapes
1/4 cup sliced almonds


Directions:
In a blender combine the yogurt, bananas and ginger.

Spoon out meat of papaya and divide papaya and grapes between two bowls.

Mix with blended yogurt and top with sliced almonds.

More LivingAfterWLS Dairy & Cheese Recipes


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

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

2 teaspoons vegetable oil
4 cups hot cooked rice

Combine first 12 ingredients in a bowl; stir well. Cover and marinate in refrigerator 30 minutes. Drain chicken, reserving marinade.

Heat oil in a large nonstick skillet over medium heat. Add chicken; sauté 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice.

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

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

Come cook with us! LivingAfterWLS Kitchen

Wild Caught vs. Farm Raised Salmon

Hello Neighbors!

You know I'm a big fan of salmon and eat it regularly. Normally I get my salmon from a big-box super center in large quantities to portion out, vacuum pack and freeze for later use. But I've often wondered where this salmon comes from and is it my healthiest option.

George Mateljan over at The World's Healthiest Foods is featuring salmon this week and he offers insight to the farm vs. wild salmon dilemma.

Is there any nutritional difference between wild-caught and farm-raised fish? Is one type better for me than the other?

Overview
From both a nutritional and environmental impact perspective, farmed fish are far inferior to their wild counterparts:

Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish.

Due to the feedlot conditions of aquafarming, farm-raised fish are doused with antibiotics and exposed to more concentrated pesticides than their wild kin. Farmed salmon, in addition, are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color.

Aquafarming also raises a number of environmental concerns, the most important of which may be its negative impact on wild salmon. It has now been established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.(Krkosek M, Lewis MA. Proc Natl Acad Sci U S A.)

So, the next time I shop the big box I will be asking from what waters has my fresh salmon swam? Really, if we are going to try and eat ourselves into nutritional Nirvana we must ask and deserve to know where our food has been.

Thanks George and World's Healthiest Foods.

Monday in the LivingAfterWLS Neighborhood

Hello Neighbors!

I hope you had a fine weekend and were able to do some serious LIVING! Our weather here in Wyoming has turned quite lovely after such a long LONG winter. It was nice to enjoy lots of sunshine and outdoors this last weekend. Here is a look at a tiny corner of my perennial garden. In another few weeks the perennials will emerge carpeting the earth in green, I can hardly wait!

Like many of you, I am continuing my course to take control of regained pounds. The pounds are coming off slowly, but consistently: I'm down 4 pounds with 13 to go. Sticking with the Four Rules and watching the liquid restrictions (no water 30 minutes before or after meals, no drinking with meals) is helping me to feel my pouch again. And believe it or not, I am really enjoying my exercise again, particularly walking.

Are you starting this week with new resolve to work your pouch? Jane in the LivingAfterWLS Neighborhood offers some great advice and encouragement in this topic: 5 Day Pouch Test May 19-23, Team Test! She has an idea for making the 5 Day Pouch Test a family affair:

"Before you start the 5dpt you'll also want to look at the recipes for the week to choose which ones will work for you and possibly your family. This test is about YOU, but real life proves that cooking for the family happens, so by working your recipes into their diets for the week you'll have better luck with success."

Need more encouragement? Read Rachael's topic, "I Am Celebrating Big Time, I am in control." She's lost 30 pounds in 60 days! No wonder she is celebrating!

Remember, LivingAfterWLs is never about perfection, it is about doing our best on any given day. Hope you do your best today! And remember you are never alone; come visit us in the Neighborhood.

CHEERS!
Kaye

Seared Salmon and Tomato-Mozzarella Salad

We enjoyed a meal so delicious last night that I forgot it was healthy! I first made a Tomato-Mozzarella salad from tomato slices that had been drained on paper toweling and then seasoned with salt and pepper. These were arranged in a ring on the serving platter then drizzled with extra virgin olive oil and balsamic vinegar, finally garnished with toasted pinenuts.

For the Salmon:
In a large skillet I heated 1 tablespoon of EVOO. Working on parchment paper I seasoned the skinless, boneless salmon fillets with freshly ground pepper and pink sea salt. The fillets were put in the hot oil to sear for 4 minutes and then turned, allowing to cook over medium high heat for 3 more minutes. After removing the skillet from the heat I topped each fillet with 1 generous tablespoon of Sweet Peppers Bruschetta Topping by Gia Russa (Found at World Market), placed the lid on the skillet and let the salmon rest for a few minutes.

What a great meal! I didn't run caloric or protein-fat-carb counts because when a meal is this healthy I prefer to think of all the healthy nutrients such as vitamins C and A and lycopene in the tomatoes; calcium in the mozzarella and salmon and of course the beneficial omega-3 fish oil which is good for hormonal health, skin and the immune system.

For more great salad ideas check out the Neighborhood Memorial Day Recipe Contest.

Happy Eating!

Lip Gloss for Weight Loss?

Over at Daily Diet Blog Mike Howard brings forward obesity researcher Betty Kovacs and Self Magazine editor Erin Hobday collaborated article on ridiculous weight loss methods. Now, I've tried some crazy things in my day including a self-made cling-wrap body suit (didn't work) and the infamous cabbage soup diet. But nothing nearly as crazy as some of these: take a look and enjoy!

1. WEIGHT LOSS LIP GLOSS: Fuze Slenderize lip gloss promises to help shed pounds. By infusing chromium and L-carnitine into the gloss, the manufacturers believe (and are trying mightily have us believe) that this will curb cravings and boost energy.

2. AIR MAKES YOU FAT: A recent In Style story suggests that all those additional air bubbles you consume while chewing gum, taking big bites or sipping carbonated drinks fills your stomach with air. Until now it seemed that air was about the only thing that wasn't making us fat!

3. OVERNIGHT SKINNY CREAM: Better yet, lose while you snooze. The body balm Fatgirlsleep by Bliss promises to fight flab and diminish dimples overnight with a combo of red algae extract, moisture binders and their encapsulated "slenderiZZZe" complex. Kovacs and Hobday both agree though, that a good night's sleep is important in fighting the bulge.

4. SMELL DIET: Bath & Body Works Instant Aromatherapy Crave Relief claims that rolling on their fragrant grapefruit and sweet fennel essential oils will stave off hunger. "The only time I would use smell is if somebody was walking by a bakery, and they're smelling stuff," says Kovacs. "Put some lotion on your hands to replace the smell, not as a way to curb an appetite." This smells fishy to me.

5. BODY OIL: Another appetite controller, SLIMShots boasts its users eat up to 30% less a day. The single-serving shots of natural oat and palm oil are poured into your coffee, yogurt or cereal to make you feel full. I'm not sure how they came about those numbers, by I suspect is was not through the rigors of a double-blind, placebo study. You could use regular food choices to help you eat less. One's that don't sell for $80.

6. LOTION POTION: A couple of drops of Clarins Body Shaping Supplement streamlines your lotions and moisturizers with plant extracts and caffeine to add powerful shaping action to your skin-care routine. I have no idea what this has to do with weight loss and I don't know the first thing about skin care products.

7. CALORIE-BURNING DRINK: Enviga, Coca-Cola's sparkling green tea mixed with caffeine and antioxidants, claims that it's proven to boost metabolism and burn an extra 60 to 100 calories a day. "The one thing that can boost the metabolism is muscle," says Kovacs. Kovacs also noted this disclaimer on their website: "Weight loss requires a reduced calorie diet and regular exercise."

8. EATING IN THE DARK: Eating in a dark room encourages you to eat more, studies show. Distracted diners also tend to eat more, so turn off the TV and the radio, or you won't notice how much food you're shoveling in. The authors of this article actually concur with some of this as do I. I'm not sure about the dark room thing (how dark are we talking?) but being distracted certainly has some relevance. I don't know that I would count this one as a ridiculous idea - but I will think it's ridiculous if someone writes a book about it.

There is no shortage of ludicrous weight loss products out there. No doubt, many of these products will fly off the shelves because of what they claim to do - which is a shame.

Molded Rhubarb Rosemary Cucumber Salad Recipe

Elsie over at Simply Recipes presents a gorgeous spring jelled salad. This isn't your average pot-luck gelatin; it is stylish and sophisticated using spring fresh rhubarb, rosemary and cucumbers. Gelatin is a staple in may weight loss surgery diets but sometimes it can get a bit boring. This one, though a bit time-consuming to prepare, is sure to take the dull out of the everyday. Elsie's recipe calls for sugar but I suggest bypass patients use 1/2 to 3/4 cup of heat stable Splenda. For another terrific jelled salad turn to page 46 of your Neighborhood Cookbook and try BamaGal's Tomato Aspic.

Molded Rhubarb Rosemary Cucumber Salad Recipe

Ingredients

• 1 lb rhubarb, chopped into 1/2-inch slices
• 1/4 cup lemon juice
• Zest of one lemon
• 3 Tbsp chopped fresh rosemary (or 1 Tbsp dry)
• 1 cup sugar
• 1/2 teaspoon salt
• 2 cups water + 1 cup chilled water
• 3 (1/4 ounce) packets of plain gelatin
• 1-2 cucumbers, peeled, seeds scraped out, chopped

Method

1 Put half of the chopped rhubarb, lemon juice, lemon zest, rosemary, sugar, salt and 2 cups of water into a medium saucepan. Bring to a boil. Reduce to a simmer and cook, uncovered, for 15 minutes. Strain and discard solids.

2 Return strained liquid to pan. Add the remaining rhubarb to the pan and cook for 2 minutes, on medium, with minimal stirring.

3 Put 1 cup of chilled water into a small bowl. Sprinkle gelatin over the water to soften the gelatin. Let sit for 1 minute. Stir the softened gelatin mixture into the rhubarb rosemary mixture. Let the mixture cool until it is slightly warm, no longer hot, to the touch.

4 Pour rhubarb mixture into a mold (can use a loaf pan). Stir in the chopped cucumber. Chill in the refrigerator 4 to 5 hours, until set firm. The top should feel dry, not sticky. (If you want the cucumber better distributed through the salad, stir it in only after the salad has chilled a while and begun to set.)

5 To unmold, fill a basin or a large bowl with warm water. Lower the bottom of the mold into the water. Count 10 seconds and remove. Use a blunt knife to loosen the gelatin from the sides of the mold and break the vacuum. Place a plate upside down on top of the mold and then carefully turn the mold over, holding on to the plate. Gently lift off the mold. If the salad sticks to the mold, place it in the warm water for a few seconds more.

Keep chilled. Serves 6 to 8.

The LivingAfterWLS Library

It's me again with my weekly Tuesday update. I find it hard to believe Tuesday is here again so soon! For the past several days and nights I've been face to face with my design computer writing code to finish the new and improved LivingAfterWLS Library - a project that has been back burnered several times since January. I am bound and determined to get it finished this week. Entering the content is something I do myself because having written most of the content I know what exists and have it in my mind the "RIGHT" way to put it on pages. Each Library pages takes 20-30 minutes to build so you can just imagine how time consuming this is. Hence, my vanishing act here in the Neighborhood the last several days. I have missed everyone! Thank you for taking care of one another .

The new Library has 13 Categories each with 8-16 articles and links back to active conversations in the Neighborhood or other Library pages.

When you see this button look below it for article titles. As you roll the cursor over the titles they change color to indicate they are links. Give a click and your article will open under this title button:

One of our most read areas is "Emotional Journey of Massive Weight Loss" --- and this section is now complete. You'll find articles there about body dysmorphia, anger, sex and the infamous Girls Gone Wild article.

The categories are listed under this button: and you will see it on all category index pages and the article pages. Open any category to find the articles in that area.

And to link to relevant Neighborhood topics look for the links under this button:


And finally this button will lead you to some of our valued site sponsors.


I hope you find this new layout friendly and informative. I really love the look of our new website and am anxious to continue coding (did I really say that?) in order to get it all organized so we may make full use of all that LivingAfterWLS has to offer us. And remember - you can always link directly to the Library from the top toolbar here in the Neighborhood.

Fit Is IT Challenge

Hello Everyone!

I hope you had a fine weekend and a lovely Mother’s Day. For us the day usually heralds spring but would you believe we woke up to snow this morning? I am reluctant to complain about our weather when so many other places are suffering terrible weather and unfortunate natural disaster. So I’ll simply put another log on the fire, count my blessings and send warm wishes to those affected by Mother Nature’s wrath.

Last week I did the 5 Day Pouch Test – it took me six days with a do-over of Day 2. But I finished the “Test” and again I am impressed with how tight my pouch feels and how truly easy it is to follow a regular eating plan. In the Neighborhood we refer to here on out as “Day 6” where we follow the Four Rules and comply with liquid restrictions and avoid slider foods.

One thing that is often forgotten in our 5 Day Pouch Test is the beauty and necessity of physical movement. Dare I say the “E” word? Exercise. For those who have been with me for a while, you know I don’t like protein shakes and I’m no fan of exercise. Turns out both are necessary in the long-term weight maintenance plan.

So I am bringing forward the “Fit Is It” challenge – something LivingAfterWLS introduced several years ago. The “Fit Is It” challenge, complete with downloadable chart requires 180 minutes of planned physical activity a week. Think about it! That is only 30 minutes of organized activity six days a week. You get a day of rest!

We have several helpful articles at LivingAfterWLS to help us start or maintain a fitness program as we do our best each day to make the most of this new life. Take a look:

24 Reasons to Exercise
Weight Loss Through Walking
Walking Program
Exercise Videos Rock
Keeping an Exercise Journal
Strength Training for Beginners

If you are looking for inspiration read these articles:

Going to Extremes
My First 5K by Kim

Happy moving Neighbors!

Fun Friday in the Neighborhood

Greetings Neighbors!

Happy Friday to you all! I hope you enjoyed a good week of treating your body well and living your best life after surgical weight loss.

Today is Fun Friday in the Neighborhood. That means a quiz game with fabulous prizes and better yet, a chance to get to know your Neighbors. This week I ask the question(s) - Five questions to answer with one-sentence each. Quick and easy yet oh-so revealing. Take a look here: Fun Friday May 9, 2008. Two winners will receive fabulous real-life prizes from me. And as always the charming and witty Marla is our Fun Friday hostess.

Just announced today: Memorial Day Recipe Contest! Our Director of Food & Nutrition, Celadon, announced today our first ever Memorial Day Recipe contest seeking great salad recipes from our Neighbors. Read the link above to learn more and enter to win fabulous prizes!

Have you ever wondered about the secrets of long-term weight loss surgery success? Our own Deb O, a pre-op no less, re-created a well-circulated article about WLS mistakes and turned it into a positive approach to living well this lifestyle. Read 10 Actions for Weight Loss Surgery Success and be inspired!

There is always something for everyone in our safe haven community. Stop by today and enjoy friendship and support only found in the LivingAfterWLS Neighborhood.

Hot Topics
May Fitness from
Barbara S

Kaye's Own 5 Day Pouch Test

Six Week Summer Challenge: Week 2

New Recipes: Neighborhood Cookbook

CHEERS
Kaye

My Turn: 5 Day Pouch Test

Hello Neighbors!!

Well, it's been a long time coming but I'm on my way to kicking butt on regain (again)! This winter some badly prescribed medicine (long story - I'll save it for another post) resulted in a ballooning gain for me. Seventeen whoppers to be exact all centrally located on my rear view and thunder thighs. Ok - a few may be on my upper arms too. sad-smiley-018.gif

any whooooo...... I'm detoxed off the meds (another post for sure), our vacation is over, Kentucky Derby party over and Spring appears to have arrived, I am ready to rumble!! I have a closet full of sassy summer sandals and shorts that must not be neglected. So I've got until June 15 to shed these pounds. I can do this! Starting with the 5DPT and a renewed commitment to exercise.

I'm looking for friends and support this week ---- Join me if you are doing the 5DPT and send some good vibes if you have some to spare. I've added a ticker to my siggy - let's watch that flower get the move on to the right.

Read my daily updates

Does the pouch size change from morning to night?

Hello Everyone!

Over in the LivingAfterWLS Neighborhood we have several great conversations going on right now. catsroomie, also known as Vivian, asked if our pouch size changes from morning to evening. Seems like many of us are familiar with this sensation - take a look at some of the conversation:

It seems that my pouch is physically smaller in the mornings than the evenings - seems like it expands during the day. Anyone else experience this?

Often in the morning, one or two bites (doesn't matter of what) will make me feel full to the point that another bite would push me over into discomfort and nausea. Lunch, it takes a bit more to make me feel full. "Full" here means comfortable, satisfied, and ready to stop - not stuffed. Then evening comes and I can eat all evening without ever feeling full or satisfied. Not as in sitting down and eating a big meal all at once, but eating a meal and then following up with lots of nibbling. If I tried that in the morning, I couldn't do it.

Again, it doesn't seem to matter what I'm eating: oatmeal, chicken, chile, steak, cottage cheese, string cheese, veggies, fruit.

Any insights, I'd love your input.

Vivian

Read the full conversation

JanetLSE Replied:

I am like that! In fact when I first wake up I have to take thyroid medicine and just that with water makes my pouch full. Then I have to wait at least an hour before I can eat anything (because of the meds). I can definately eat more at night than I can for breakfast and lunch. It's almost like my pouch opens up wide after 5pm.

Steph added:

I am usually never hungry in the am. But I have learned that if I don't do breakfast within about an hour of waking I seem to crash and then I am starving. It is like it hits me all of a sudden. So I now get my boy's up, get there breakfast going and make mine as well. It seems to keep that horrible crashing feeling from hitting me. I guess my body is really odd though, because my hungriest time is in the afternoon. I am usually not even wanting to eat at dinner time, but I do force myself to or else I am hungry right before bed and I don't want to eat right before bed.

Then I threw in my 2-cents worth:

Excellent topic Vivian - and great feedback Neighbors.

I'm in camp with Vivian: tough time with morning food. That's why I've given in to the bland and predictable hard-cooked eggs, sugar free gelatin or cottage cheese. Not all in one meal, that's my rotation. Gelatin for the most difficult days. I think I can say I've had nearly nine years of morning sickness.

As for the pouch being smaller vs the afternoon or evening. It isn't smaller, but after 8 hours of rest it is collapsed and the muscle activity is at rest. Remember, the stomach made of vertical and horizontal muscles that work in waves to massage (digest the food). Just like we pre-warm our muscles of motion to avoid injury, pre-warming the stomach muscle (with a beverage or warm food) you can avoid injury (discomfort) when the muscle is abruptly put to task. We would never jump out of bed and run 2 miles without first getting the blood flowing and warming our muscles and joints. The same is true for the tummy. Most days, for me, a cup of coffee is a good warm-up. Dilute herbal tea is even better and more comforting. I need to remember that.

Now maybe we (ME!) need to work on an evening warm-down routine to put pouchy to rest for the night!

What's up with your surgical stomach pouch? Is it as moody as ours?

Jane's 5 Day Pouch Test Advice: MUST READ!

Our highly motivational Neighbor Jane offered this advice regarding the 5 Day Pouch Test:

Please allow me to suggest something that you can do if you haven't already. Go on up to your 5 Day Pouch Test button (upper left). Then on the next screen look to the upper right and you'll see "Tools". The tool you're looking for is the 5dpt journal. Print that up and use it! I suggest writing down the times of everything that you eat too. It's great to have a log of what you ate during your 5dpt. You'll likely want to refer to it later. You just never know why, but you likely will. You'll have to be brutally honest about what passes your lips and it in itself becomes inspiration to help you through.

Download the 5 Day Pouch Test Journal

On days 1 & 2 when you're allowed all the soup you want, try to do it in one cup portions. Have a cup, wait. If you're still hungry, then have another, but you may be joyfully surprised to find that during that wait some time you actually felt full enough! On Day 3, don’t just eat at “any time”, make a planned meal time and stick to it, breakfast, snack, lunch, snack, dinner, snack… but only have those snacks if you NEED them, not just because “you can.” You’re in training, keep a schedule. If, (when) you get that nasty carb headache don't worry, it WILL go away. Try 1/2 of an orange and dim the lights a bit. Try to get plenty of rest during the 5dpt, especially on day 3 (likely your hardest day - headache day). Taking an otc headache med isn't against the rules, just keep in mind that many wls'ers cannot handle some types, also remember that you are a different size than you once were. If you used to take 3 or 4 pills to battle pain, you may not really need that anymore, now is the time to re-read the instructions on that bottle and don't exceed the recommended dosage. You may even just want to start with 1 and work your way up to 2 if in an hour or so you don't feel the relief you're looking for. Be mindful of any medications that you're taking and remember to take them with a full glass of water, but time ALL of your meds/vitamins with your 30 minute water times. You don't want to mess that up by having to take them with a full glass of water while you're eating. Work it out.

As far as the water goes, remember, this part starts on Day 3 as well and should continue for the rest of your life. It's not a big deal; it's just a matter of getting used to it again. You take a drink 30 minutes before you eat. You eat your meal or snack with nothing to drink and you do it in a 15 minute window. You wait for 30 minutes and you have another glass of water. Basically its: Drink, wait, eat, wait, drink. Very simple. Use a digital timer during this “training phase” if you have one. I keep pennies on the kitchen window sill, when I’ve had 8oz, I slide one over. Every day I re-start.

As far as days 3, 4 & 5 if you're looking for something to have for breakfast, it has been determined that having an egg or two is fine, but as soon as you're done with that.... move on to the day's recommended food. Don't be afraid to go outside of your normal box though, if you don't want an egg for breakfast on days 4 & 5 then go ahead and have something left over from the day previous, but that’s it. Aside from breakfast, don't deviate from the recommended 5dpt foods at the proper point in the 5dpt. Not even a little bit. No veggies or fruit unless they’re in the recipes that have been developed with ingredients in mind for the 5dpt. Don’t add extra ones.

If at any point during the 5dpt you experience bowel movement issues, I recommend ground flax seed (flax meal.) You find it in with the bread baking supplies in the grocery store. Sprinkle a little bit into the soups you make, or on top of the meat that you decide upon. If you cook something, you can disguise the flax meal in there. It’s not recommended to take “straight”. –gag- Pretty much its one of those things that if you can’t taste it, you’ve done well. It doesn’t take a lot to get you going again.

Literally hundreds of people have tried the 5dpt; it has been tested and re-tested and proven and re-proven. There is a phrase here in the Neighborhood: KISS Keep It Simple Silly! Do that. Don't try to make the fanciest foods you can find during this test, it's only a week and during this week you can take the time to cruise through the kitchen and its delicious recipes as you plan for Day 6. This week... just KISS!

Remember, Days 1 & 2 = liquid proteins
Day 3 = Soft Protein
Day 4 = Firm Protein
Day 5 = Solid Protein

This is also a really good time to order the Neighborhood Cookbook. WOW, talk about a book of inspiration! It's full of great recipes and tremendous tips for your journey! There will be a new one coming out this summer and if it's anything like the first; it too will be packed with all sorts of helpful ideas!

Good luck to everyone starting the 5dpt. Keep posting and sharing, everyone here will keep posting right along with you to help you along your way. No topic is too personal; no question is a dumb question. Pretty much if you're thinking, feeling or questioning it, so is, or so has someone else, it's best to get it out there as soon as you think of it! Help is here. You've taken the first step toward helping yourself and what a big step it was, CONGRATULATIONS on that! Good Luck everyone!!

KISS, drink, drink, drink and chew, chew, chew!

Read and re-read every detail of the 5dpt. Read every link involved too, they answer a lot of questions. Keep it in mind too that we're here for ya if you get overwhelmed and have questions. This is a big deal, so doing it right is a BIG ACCOMPLISHMENT!!


When you start eating your Day 6 foods you will be following the Four Rules. Read and re-read everything you can about them. Go to the Library for more info and links.

1- Protein First
2- Lots of Water
3- No Snacking
4- Daily Exercise

Fun Friday in the Neighborhood

Greetings Neighbors!

TGIF - and you know what that means here in the LivingAfterWLS Neighborhood! It's Fun Friday - our weekly quiz game to get acquainted with one another and have the chance to win fabulous prizes. This week's question is fast and fun: link here to play. Our good Neighbor Barbara S asks us to share our hometown in pictures. Marla is moderating the game. Winners will be announced on Tuesday May 6, so you have the weekend to play. Have a fabulous fun Friday!

Take some time out for a laugh and read last week's Fun Friday: The Name Game our biggest game ever with 111 posts and still counting.

April was a stellar month in the Neighborhood. We welcomed 451 new Neighbors and made 7,720 posts! There is always something for everyone in our safe haven community. Stop by today and enjoy friendship and support only found in the LivingAfterWLS Neighborhood.

Hot Topics


6-Week Summer Challenge: Accountability


5 Day Pouch Test Week of April 28


LAWLS Thank a Guy Day


New Recipes: Neighborhood Cookbook

CHEERS

Kaye

Poultry Recipes: Not just for the 5 Day Pouch Test

We have added six great new quick and easy poultry recipes for Day 5 of the 5 Day Pouch Test. These recipes are low-carb but include healthy vegetables, fruits and fat in the preparation to ease you back into a healthy weight loss surgery way of eating so you can maintain your 5DPT success.

Day 5 Poultry Recipes

Grilled Turkey Steaks
Papaya-Glazed Chicken
Mustard Baked Chicken
Pepper-Lime Chicken
Keys-Style Citrus Chicken
Apple Glazed Turkey

Review: The Neighborhood Cookbook

Our LivingAfterWLS Food & Nutrition Editor Barbara Gibbons recently reviewed the Neighborhood Cookbook. Here is what she had to say about this weight loss surgery specific cookbook that was created by patients for patients:

There are so many new neighbors here that I thought I would post a topic about our very special publication. Not to be confused with the ‘Community Kitchen’ which is a live forum, the Neighborhood Cookbook was a labor of love produced by WLS patients for WLS patients.

As with most cookbooks, there are introductory pages [about Kaye (our Founder), about Living After WLS and all the affiliated websites (one of which is the Neighborhood itself), about the Living After WLS philosophy, and about the neighbors themselves].

It is appropriately titled “A Collection of Neighborhood Recipes”. We all refer to it as the Neighborhood Cookbook. What better way for us to help each other than to share? In the Neighborhood we share all that is happening in our lives from the perspective of the pre-op or post-op WLS patient. The Neighborhood Cookbook is the ultimate sharing.

Order The Cookbook

It has the usual chapters that cookbooks include with the Desserts chapter focusing on SENSIBLE desserts. There are quotes from neighbors on divider pages between chapters and several blank pages for the owner to include some of their own favorite recipes. Among the most interesting pages in the book are instructional pages explaining how to use a wine reduction in place of a gravy, explaining complex carbs and cruciferous vegetables, or how to eat chocolate after WLS to name a few.

At the end of the book there is a true index so you can find the recipes you want at a glance.

If you own this cookbook, take it off the shelf and plan your next week’s menu around some new recipes that you haven’t tried from the Neighborhood Cookbook. These recipes have been tried, liked and submitted by your friends in the Neighborhood; a book written with you in mind, with no worries about, “Can I eat this?”

If you don’t own this cookbook, why not give it a try? Remember that each recipe has been submitted by folks like you and it can add so much more variety into your post WLS diet no matter what stage you are at.

Most of you know that we are editing the newest cookbook from the neighborhood. This book will have more than double the recipes of the first one and will have photo pages as well as tips and techniques, basic foundation recipes and many more features. People have wondered when it will be ready for sale. Kaye has said that it will most likely be released in the 3rd quarter, sometime in July. In the meantime, continue to enjoy the cookbook that we DO have available. It is a treasure trove of good recipes for the WLS world.

Want to sample some recipes from the cookbook? Click here: Kaye's Favorite Weeknight Meals

Chicken with Mushrooms and Cream Sauce

Elise over at Simply Recipes has done it again with a great low-carb chicken recipe. For the recipe and detailed information link here: Chicken with Mushrooms and Cream Sauce

"Your website readers are going to love this," my father exclaimed when he finally finished his plate of chicken smothered in creamy mushroom sauce. Mom found the recipe from one of her favorite cookbooks* now long out of print. The note in the cookbook regarding this recipe is "Brides might well add this to their kitchen repertoire. It is easy to fix and never fails to make a hit." We all agree. Our six thumbs up on this one.

Hunger is NOT an Emergency

Just this week I had a breakthrough moment when I read that naturally slender people do not treat hunger as an emergency. “Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured – and fast,” writes Judith S. Beck, PhD, author of the Beck Diet Solution. “If you fear hunger, you might routinely overeat and avoid it,” she says adding, “Thin people tolerate hunger because they know hunger pangs always come and go, buying them some time.”

Hunger defined: the painful sensation caused by a lack of food that initiates food-seeking behavior.

Hunger is not an emergency. Interesting, don’t you think? Since publishing the 5DPT I’ve received tremendous feedback. Some people are amazed to not feel hungry, even on those difficult first two days. Others report “climbing the walls” hunger. I believe each of us responds differently to the 5DPT and there are certainly extremes between lack of hunger and ravenous hunger.

Here are some tricks for learning to treat hunger the way slender people do – a condition that comes and goes.

- Drink water or flavored water the curb hunger pangs.
- Ignore the hunger and acknowledge that you will survive.
- Establish a predictable and consistent eating schedule so your body becomes accustomed to when you will eat.
- Eat protein first thing in the morning and again at lunch and dinner.
-Supplement protein intake with Total Protein.
- Minimize visual cues that trigger hunger pangs (avoid/ignore media advertising, place snack foods in closed cupboards, avoid the office break room, etc.)
- Exercise. Take a brisk walk before giving in to hunger (this will rev your metabolism).

Finally, just as hunger is not an emergency, it is also not a failure. If you feel hunger during the 5 Day Pouch Test then take one of the steps above to ignore it. And if you are still hungry then eat something from the approved list of foods for the day. Associating hunger with feelings of failure often leads to destructive eating and inappropriate food choices. The 5DPT is a powerful tool and a great step toward building a better relationship with food and your weight loss surgery.

Read: Understanding Food Intake, Hunger, Appetite and Satiation

Spring Halibut Recipe

Here is a terrific halibut recipe to make the most of fresh strawberries and tangerines. This recipe is great anytime, but works well for Day 4 of the 5 Day Pouch Test. Serve it to your family: they won't even know it is "diet" food.

Alaskan Halibut with Strawberry, Tangerine & Fresh Basil Salsa

Ingredients:
32 Ounces halibut fillets
kosher salt, to taste
black pepper, to taste
16 ounces strawberries, fresh, diced medium
3 each tangerines, peeled, seeded, diced medium
1 Tablespoon basil, fresh, shredded
1/2 teaspoon balsamic vinegar
1/8 teaspoon cayenne
1/4 teaspoon kosher salt

Directions:
Combine the strawberries, tangerines, basil, vinegar, pepper, and salt in a mixing bowl. Toss to completely mix, and allow to marinate for 30 minutes prior to using.

Preheat an oven to 300°F. Season the fish lightly with salt and pepper and grill over medium heat, or prepare in the oven. Remove the cooked fish, arrange on dinner plates or serving platter, and ribbon the salsa over the top of the fish.

Servings: 4. Per serving: 312 calories, 48 grams protein, 15 grams carbohydrate and 6 grams fat.

Notes: Fresh, tender Halibut combined with tangy strawberry and tangerine and a touch of fresh basil. Serve with a green salad or vegetable and a light white wine.
Prep time: 15 minutes, Cook time: 15 minutes, Serves 4

Gastric Bypass on CBS 60 Minutes

The CBS news magazine 60 Minutes aired a piece on gastric bypass on April 20. To date it is one of the most fair pieces I have seen, yet there was still the feel of "easy fix". Here is a summary:

(CBS) An operation performed primarily to reduce weight in the obese has some startlingly positive side effects. Gastric bypass surgery can send type 2 diabetes into complete remission, in some cases almost instantly. It can also alleviate sleep apnea, common among obese patients, which causes them to intermittently stop breathing in their sleep.

Studies also suggest gastric bypass patients greatly reduce their risks from certain obesity-related cancers, according to the American Cancer Society.

60 Minutes correspondent Lesley Stahl reports on the effects of gastric bypass surgery this Sunday, April 20, at 7 p.m. ET/PT.



Dr. Eugenia Calle, managing director of Analytical Epidemiology at the American Cancer Society, tells Stahl the incidence of many types of cancers increases with weight gain. "Our estimate is that 100,000 individuals in the U.S. a year…die of cancer because of their weight," she says. But, she tells Stahl, it's been hard to prove whether losing weight reduces the risk of cancer because most Americans will regain weight they lose. This makes gastric bypass patients interesting research subjects because they tend to keep off the weight they lose. "And in those populations, very interestingly, the…overall cancer risk is…cut in half," says Calle.

Another beneficial side effect of the procedure may have more to do with the surgery than the weight loss. Doctors noticed that bypass surgery can force type 2 diabetes into remission, sometimes right after surgery. Dr. Francesco Rubino, director of the Gastrointestinal Metabolic Surgery Program at New York Presbyterian/Weill Cornell, tells Stahl, "We thought it could have something to do with the small bowel." Operating on diabetic rats, he proved that eliminating the flow of food through the upper part of small intestine caused the remission. Rubino now hopes his findings will lead to a "diabetes surgery."

Currently, NIH Guidelines, established in 1991, recommend the bypass surgery only to the morbidly obese, or to those severely obese with a related health problem, like diabetes. Dr. Neil Hutcher, the former president of the American Society for Metabolic and Bariatric Surgery, says it's time to reevaluate the guidelines, and allow more diabetics access to surgery. "I think we have clear-cut evidence that we can do terrific things for diabetics," he says.

In reporting the story, Stahl met Dr. Bruce Miller, a family practitioner from Hopewell, Va. who also lost 120 pounds in a bypass operation. He says it affected all his health problems. "I don’t take any blood pressure pills anymore. I don't take any cholesterol pills anymore, as well as my diabetic medicine," he says. Miller is now recommending the surgery to many of his obese patients and says he no longer sees it as a last resort, as many doctors do. "They haven’t walked the walk," he tells Stahl.

Read our Neighborhood Discussion about this featured report.

Think Big Cocktail

Hello Neighbors!

Are you looking for a delicious and refreshing beverage for a little mid-day pick-me-up? Want the festivity of a cocktail without the buzz? Try our newly invented "Think Big Cocktail" shown here. The recipe is simple:

THINK BIG COCKTAIL
1 pk. Tropical Flavor Emergen-C
2 cups Langers Cranberry Raspberry Plus 100% Juice with Vitamis A, C & E, Gingko Biloba, Ginseng & Potassium
2 cups chilled water
Ice cubes

Mix ingredients in a pitcher stirring well to dissolve Emergen-C.

Place ice cubes in a pretty goblet or glass and add juice mixture. ENJOY!

Here the Think Big Cocktail is served with a hard cooked egg and seasonal fruit. Delicious!

For an added boost of protein stir in Total Protein from BariCeuticals - Pre-Digested Total Protein complex is a concentrated, great tasting liquid that can be mixed with your favorite drink or sipped directly from the package. It is essential for you to consume the right amount of protein to help your muscle mass and prevent anemia. The fact that you are not able to eat as much protein as your body requires, this pre-digested protein will fill the gap between what you are getting nutritionally and what your body needs. Recommended dosage: Bariatric bypass patients, 1-2 packets A.M. or P.M. mixed in water or your favorite drink and sipped gradually throughout the day which is helpful in the prevention of mal-absorption. Lap Band patients, 1 pouch each day at any time sipped from pouch or mixed in water or favorite drink. 30 packets per box.

The Bariceutical Prescription

Nutritionally deprived, wrinkled, drained and tired is not what Silvia Demeter envisioned when she underwent gastric banding surgery in 2003. But that is how she found herself feeling after losing weight.

"I felt like I was starving. My skin was wrinkled, my hair was falling out. I felt drained and tired. Even grocery shopping or caring for my family was a chore. By 5PM each day I was a couch potato," said Silvia. Even as an obese person Silvia was mindful of nutrition turning to organic solutions to meet her nutrional needs. " After surgery I was taking the hard-tablet vitamins prescribed by my surgical weight loss center. But with a gastric band hard vitamins get stuck and I suffered from acid reflux."

But worse than the acid reflux was the inability of Silvia's body to absorb the greatly needed nutrients in the vitamins. Studies indicate that it takes a normal digestive system as long as four hours to absorb as little as 20% of the nutrients in a vitamin. The inactive ingredients in vitamins such as binders, fillers, artificial colors, flavors, wax coatings and preservatives slow down absorption.

No wonder Silvia and so many weight loss surgery patients are nutritionally deficient.

In her very personal struggle to become nutritionally healthy Silvia visited health food stores and started mixing her own cocktail of liquid vitamins. But it wasn't enough. "I started attending conventions and consulting with an absorption specialist, along with many bariatric professionals because there had to be a better way to meet my nutritional needs," said Silvia.

Silvia became her own scientist and surrounded herself with the best experts in the fields of nutrition, absorption and bariatrics. The result: The BariCeutical Prescription, the only patent-pending bariatric supplements specifically designed for the bariatric patients and endorsed by top physicians in the United States.

BariCeutical liquid vitamins immediately release nutrients in the gastrointestinal tract within thirty seconds of consumption and the overall absorption is 98%. Silvia says, "With each vitamin supplement that we make our goal is to provide you with meaningful vitamins that provide you maximum benefit. Through research, quality control and quality ingredients that's the BariCeutical Prescription difference. It's our life's work."

Silvia Demeter is the real deal: she is one of us. Her passion for living well after gastric weight loss surgery is unsurpassed. "I founded this company for me because I wanted to feel like my old self, full of energy and ambition. Now it is my pleasure to share these products with the world of weight loss surgery so that everyone can be nourished and feel the energy of a healthy weight well-fed body."

Learn more about The BariCeutical Prescription and living a well-balanced nutritionally fit life.

10-Grain Mini Muffins from the Cookbook

Another Healthy Snack option from page 169 of the LivingAfterWLS Neighborhood Cookbook:

10-Grain Mini Mufins

Ingredients:
1 large egg, room temperature
1/2 c. turbinado sugar (raw sugar)
1 c. all-purpose flour
1 c. 10-grain cereal (Bob's Redd Mill)
1 tsp. salt
1 tsp. baking powder
1/2 tsp baking soda
1 1/4 c. milk
3 T. honey
1/3 c. margarine

Mix Bob's 10-Grain Cereal and milk and allow to stand for 10 minutes while preheating oven and assembling other ingredients. Cream sugar and margarine and egg together. Add dry ingredients and milk with cereal. Stir only until mixed. Spray a mini muffin pan with non-stick spray. Fill each cup. Bake in 400F oven for 15 minutes (watch closely, your oven may cook them more quickly). Remember 1 mini muffin is one serving. Theres a fine lien between a treat and self-sabotage.

Recipe note: One mini-muffin is a serving. Per serving: 148 calories, 4 grams protein, 2 grams fat, 19 grams carbohydrate and 2 grams dietary fiber.

The LivingAfterWLS Neighborhood Cookbook is a spiral bound collection of recipes for surgical weight loss patients by patients. Order yours today and select your FREE GIFT - Link Here!

Try these Healthy Snacks from the Cookbook:

Banana Bran Nut Muffins - Page 170
Healthy Chocolate Mousse - Page 152
Macadamia-White Chocolate Dessert - Page 158
Healthy Dippers - Page 42

Bring on the Cookie Monster!

Hello and Happy Monday Everyone!

I hope you received your You Have Arrived Newsletter today and found some delicious and nutritious cookie recipes you could use. If you aren't a subscriber yet simply click HERE to learn more about our free email publications.

Do you want to make that cookie snack even more nutritious? Here are few "throw-in" ideas for adding more nutrition to the recipes:

Add 1-2 teaspoons of ground flaxseed (flaxmeal) for added fiber and Omega-3 vitamins.

Walnuts are a super food and go great with oatmeal. Add chopped walnuts and dried cranberries for a chewy-good designer oatmeal cookie.

Change-out some of the all-purpose flour for wheat flour, wheat germ, soy flour (go easy with this one) or quick-cook oatmeal. The more whole grain the better, but don't go all the way. You need about 2/3's all-purpose flour to 1/3 whole grain swap-out to keep the cookies light and tasty.

Add a pinch of cinnamon and/or nutmeg to the oatmeal cookies. Both cinnamon and nutmeg have nutritional benefits and they add great aroma and taste to your treat.

Prefer milk to the protein shake? Great! Fortify your milk with a spoonful of dried milk product or vanilla flavored protein powder. Try soy milk for a refreshing and lactose-free option. 8 ounces of soy milk has 6 grams of protein and is believed to help lower cholesterol.

Remember, your life after weight loss surgery is not about denial and deprivation. It's about consistently making wise choices to improve your health, wellness and longevity.

Have a GREAT day!

Coddler Fever & Fun Friday

Greetings Neighbors!

Coddler Fever? Have you caught it yet? Link Here

Has Spring Sprung in your part of the world or perhaps a nip of fall is in the air for our Down'Under friends. Either way, the weather is always perfect at the LivingAfterWLS Neighborhood!

Today is the final Fun Friday of March 2008 and it puts a song in my heart to invite you to participate in our weekly get-to-know-one-another contest. All you need to do is click that link above and you'll see our Fun Friday Hostess Marla's smiling face. Answer the question and watch the drama unfold! In last week's contest Neighbors shared pictures of their fabulous kitchens: take a look - Fun Friday March 21

Speaking of kitchens - have you entered the Neighborhood Community Kitchen Recipe Contest yet? Our Food Editor, Barbara Gibbons, is conducting this contest and offering three fabulous prizes to the winners! Jump over and check out the "Pot of Yum" recipes!

Be sure and keep an eye on your email inbox this coming week for the Recipe of the Week: Healthy Grains, the April 5 Day Pouch Test Bulletin (Day 6 & Beyond the 5DPT) and our April issue of You Have Arrived! To learn more about our newsletters, link here: Email Newsletters

Have a great day and remember, It's always a beautiful day in the Neighborhood!

Cheers!

Kaye

Coping with Daylight Savings Time

Today most states in North America "sprang forward" advancing our clocks for longer hours of afternoon and evening daylight. If this has you feeling sluggish you are not alone. According to research in "Current Biology" our internal daily rhythms, known as the circadian clocks, get a little testy with this time tinkering. Studies indicate it is light and darkness that keeps our internal clock ticking on time.

A spokesperson for the American Academy of Sleep Medicine suggests taking up to 6 milligrams of melatonin one hour before bedtime for four to seven days before time change and the same dose each night for a week after the time change. Another rhythm booster is a dose of bright natural light in the mornings and 2-hours of low light before bedtime each night.

Adequate rest plays a key role in weight loss and weight maintenance. The sooner your body adjusts to a time change, including traveling to different time zones, the more quickly it will return to a weight loss or weight maintenance metabolism.

In the meantime - enjoy those long afternoons of natural sunshine!

Power to the Protein

We've been told since before our weight loss surgery that we must follow a high protein diet for life. Recommendations vary from center to center on how much protein is adequate for weight loss and weight maintenance. You will generally hear anything from 70 grams a day to 100 grams a day. High protein intake is particularly important during the early days and weeks following surgery (any surgery) because the amino acids facilitate healing. Many patients turn to protein drinks or protein energy bars to ensure they are consuming adequate amounts of protein.

One ounce of animal or dairy protein generally has 6-7 grams of protein per ounce and soy protein has about 8 grams of protein per ounce. Sometimes getting the recommended protein requirements while regarding of the rules is a bit daunting, particularly considering the small capacity of the gastric pouch. Many post-surgical weight loss patients turn to protein drinks to boost their protein intake while keeping fat and carbohydrate intake at appropriate levels. In the photo above I'm enjoy a Berrilicious Protein Shake.

Following a high protein diet helps us lose weight because protein has the highest thermic effect of any food item: it requires more energy (calories) to metabolize than it contains. Simple carbohydrates require very little energy to process thus a caloric surplus occurs resulting in stalled weight loss or weight gain. In addition to boosting metabolism a high protein diet controls the metabolic hormones: insulin and glucagon. When these hormones are in balance we don't have swings in blood sugar that cause energy levels to surge and then plummet.

Often we as patients tend to relax the "protein first" rule the further out we get from our surgery. Commonly this results in a weight loss plateau or weight gain. We often desire to "get back to normal" but in order to maintain weight loss and work with the surgical tool it is necessary to adhere to the very basic guidelines outlined by our surgical centers. This is not a punishment, however. When we are in metabolic hormone balance we feel so good, mentally shape, physically strong and well and emotionally stable. Talk about a great payoff.

Salt, Soda and Obesity

Salty snacks equal soda-guzzling, heavier kids
Study suggests cutting back on salt, even a pinch, could curb obesity
The Associated Press
updated 3:12 p.m. MT, Wed., Feb. 20, 2008

DALLAS - Kids who load up on salty meals and snacks get thirsty, and too often they turn to calorie-filled sodas. So maybe cutting back on the salt is a good way to cut the calories.

That is the idea coming from a British study published Wednesday in an American Heart Association journal.

Salt is "a hidden factor in the obesity epidemic," said Graham MacGregor, a co-author of the study by researchers at St. George's University of London.

And researchers say all that salt is not coming from the salt shaker: About 80 percent comes from manufactured food.

"Most people think that sodium comes from the salt shaker. The salt shaker contributes less than 10 to 15 percent," said Dr. Myron Weinberger, a professor of medicine at Indiana University School of Medicine.

"Fast foods, for example, are just loaded with sodium. Processed foods are all very high in sodium," said Weinberger, who wrote an editorial related to the study published in the online journal Hypertension.

Benefits go on
Not only could less salt translate to fewer soft drinks and therefore fewer calories, but a modest reduction in salt has already been shown to lower blood pressure, which increases the risk of later-in-life heart attack and stroke, researchers say.

Also, several studies have shown a link between sugary soft drinks and obesity in children.

Reducing salt in manufactured foods can be done gradually, without the public even noticing, said Dr. Feng He, lead author of the study and cardiovascular research fellow at St. George's. She said a 10 to 20 percent reduction in salt is not even detectable.

"It's important for the food industry to make a reduction," she said.

The study suggested that cutting in half the amount of salt British children consume — a decrease of about half a teaspoon a day — would lead to an average reduction of about 18 ounces of sugar-sweetened soft drinks per week.

The study was based on diet data from Great Britain's National Diet and Nutrition Survey. Researchers looked at 1,688 British boys and girls — ages 4 to 18 — over a seven-day period in 1997.

They noted that the amount of salt eaten might be underestimated in the study because it did not include salt added during cooking or at the table. The researchers also found that more than half the fluids drunk by the children were soft drinks, and more than half of those were sugar-sweetened.

The United Kingdom began a government-led campaign to cut salt consumption in 1996 and researchers say more recent studies show that salt intake has already decreased.

Proposal to cut back on salt
In the United States, the Food and Drug Administration is taking public comment until March 28 on a consumer group's proposal to restrict the amount of salt in processed foods, among other options. And the American Medical Association has urged the government to require strong labeling of high-salt foods because if salt's connection to high blood pressure and heart problems.

MacGregor said that parents should look at food labels. And they should make sure children eat more fresh fruits and vegetables without adding salt, which stimulates the brain to want more fluid.

"Thirst is one of the most basic instincts. When you get thirsty, you have to drink," MacGregor said.

Jicama Slaw

Recently in the Neighborhood Community Kitchen our new Food Editor, Celadon, taught us about tuber vegetables. I was curious about the Jicima and excited to find one at a vegetable market last week. Here is more information about the Jicama:

Jicama is a relative of the potato family. It is a popular dietary staple in Latin America and widely grown in Mexico and Central America. There are many names for Jicama including: the Mexican potato, Mexican yam bean, ahipa, saa got, Chinese turnip, lo bok, and the Chinese potato.

Jicama looks similar to a turnip or a large radish, and it can be used as an alternative to the water chestnut. Its skin is thin and can be gray, tan, or brown in color. Additionally, it has a short root and contains white flesh. The skin is typically peeled before eating it raw. Raw jicama tastes similar to a pear or apple. It also does not discolor when exposed to the open air for awhile. Because of this, raw jicama is often used as an accompaniment to raw vegetable platters. When jicama is used in cooking it tends to take on the flavors of the ingredients that it is being combined with. Therefore, jicama is a nice complement to various stir-fry dishes because it blends well with many vegetables and seasonings.

Jicama is a very versatile vegetable that contains a high amount of vitamin C, is low in sodium, and has no fat. One adult serving of jicama, which is equal to approximately 1 cup of cubed jicama or 120 grams, also contains only 45 calories.

I tried this recipe for Jicama Slaw and it was a huge hit with the family. For those doing the 5 Day Pouch Test try adding 2 tablespoons of slaw to a can of drained, water packed tuna. The dressing will add moisture and flavor to your Day 3 Meals.

Jicama Slaw
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large jicama -- peeled and finely shredded
1/2 Napa cabbage -- finely shredded
2 carrots -- shredded
1/2 cup fresh lime juice
2 tablespoons rice vinegar
2 tablespoons chili powder -- ancho or chipotle
2 tablespoons honey
1/2 cup canola oil
Salt and freshly ground black pepper
1/4 cup cilantro -- finely chopped

Place jicama, cabbage, and carrots in a large bowl. Whisk together the lime juice, vinegar, ancho powder, honey, and oil in a medium bowl. Season with salt and pepper, to taste. Pour the dressing over the jicama mixture and toss to coat well. Fold in the cilantro. Let stand at room temperature for 15 minutes before serving.

Per Serving (excluding unknown items): 190 Calories; 14g Fat (63.7% calories from fat); 1g Protein; 17g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2 Other Carbohydrates.

Click for more healthy & delicious jicama recipes

New Features for WLS Cooks

Greetings.

Our new LivingAfterWLS Food Editor, Celadon (aka Barbara Gibbons) has been busy improving the functionality and content of our Community Kitchen Forum. Keeping with the LivingAfterWLS core value of education and understanding Celadon has established several informative conversations:

Celadon's Product Reviews

Ask Celadon: Expert Advice for your Cooking Quandries

Vegetable of the Month

Fruit of the Month

Please stop over in the Neighborhood and take advantage of the Community Kitchen and the good things our Food Editor has to share!

February 7: Seven Fat Fighting Facts

1. Do not skip meals. Missing a meal lowers metabolism, drops blood sugar and results in unnecessary hunger and possible binging.

2. Add a squeeze of fresh lemon or lime to water. It boosts Vitamin C intake and the acid helps with internal cleansing.

3. Replace sedentary TV time with an activity or a hobby to avoid mindless snacking commonly associated with television viewing.

4. Consume only quality foods that serve your nutritional needs and reward your body with high grade fuel.

5. Drink green tea which is full of antioxidants and boosts energy. Green tea counts in your water intake!!

6. Keep a journal. Record your food intake, exercise output, daily moods and energy levels. You will learn a great deal about yourself by keeping a journal.

7. Give up the all or nothing mentality. Make small changes that lead to long-term success, not short-term false fix quicks.

My Bad: Gender Bender

Sorry Jerry --- I did a bit of gender-bending when I mentioned our WLS-"sister" of the blog Unsaved Loved Ones. my bad. Jerry is a dude with a great take on WLS from the masculine point of view. Check out this post today regarding WLS and Booze:

So I’m not having a Saul on the road to Damascus paradigm shift here…I never say never, but I really do feel at this point that the responsible thing to do is keep an eye on it, because a couple of drinks after a long week is something that is SO easy to rationalize. I’ve never been an AA candidate (unless of course I’m in that famous state of denial they use to sell you on the program), but if you are reading this and you have partied with me “back in the day”, you have at least one story from my well stocked resume of “antics” that you still tell. With that in mind, combined with the limited capacity for food, the elation over feeling and looking better, the prospect of nice clothes and even nicer women…..I’d be a complete FOOL if I didn’t admit that it is, at the very least, something to monitor closely and always make it a point to bring it up during my therapy visits.

Sorry about that Jerry - but boy or girl - you have it going on writing about reality and WLS!

Thanks,
Kaye

Visit These Blogs!!

Hello!

As you know, at LivingAfterWLS we celebrate the WHOLE person, not just the person who happens to have undergone surgical weight loss treatment. Apparently we are not alone - check out these blogs from real life, real people who are fighting morbid obesity and LIVING! That's what I'm talking about! Take a click - you won't be disappointed!


To inspire and motivate your creativity! by Jana in Alaska
Don't kid yourself, Jana doesn't just stamp, she cooks, she inspires and she motivates. Bookmark her today! BTW, in the LivingAfterWLS Neighborhood she's earned the title, "OneHOTMama" but you'll see her posts by OneTallMama. You be the judge: I think she is pretty darn hot!

Fairly new to blogging, this WLS Sister just joined the century club (100+ pound weight loss). She is blunt and honest and darn right funny. Click to read Unsaved Loved Ones and feel the love! She doesn't mince words and softly mocks "the hills are alive" PollyAnna mentality of some blogs (livingafterwls.blogspot.com included) but she is the real deal. She gets the weight loss surgery gig and is worth your bandwidth in a good time reading.

Meet Jodi Klucher: WLS hero and champion of that little talked about topic: Post Traumatic Stress Syndrome after Childbirth. A must read for all moms and moms-to-be out there. Don't miss it. Jodi is one of only a handful talking about PTSD after childhood: I see a book in her future. Who else can talk about these two topics with personal experience, knowledge and compassion. Again, we learn from her, you never need to walk alone.

Blog on my friends! You are a valued part of our WLS growing body of knowledge even as our own bodies shrink! I am proud of each of you!!

Super Bowl Meatballs

Last minute recipe for your Super Bowl Bash: Appetizer Meatballs from page 1 of the Neighborhood Cookbook. Great for Day 4 of the 5 Day Pouch Test.

Appetizer Meatballs
Page 1: A Neighborhood Collection of Recipes
by BamaGal

Meatballs
Ingredients:
2 lbs extra lean ground beef or turkey
1/2 cup minced onion
2 large eggs
1 teaspoon salt
1/4 teaspoon ground pepper
1 clove garlic, crushed


Sauce:
Ingredients:
1 cup low carb catsup
1/3 cup DaVinci sugar free syrup, grape flavor

Directions:
In a large bowl mix well all meatball ingredients.

Note: use a grater to mince the onions - it is quicker. Shape in 32 1-ounce meatballs, about 1-inch diameter and place on an ungreased rimmed baking sheet. Bake at 425F oven for about 10-15 minutes, until meat is cooked through, but still tender.

In a small bowl, blend catsup and grape syrup well. Place meatballs in large pot or slow cooker. Pour sauce over them and stir to coat. Simmer, covered, on low heat about 2 hours, stirring occasionaly. The sauce is so easy to throw together and is slightly sweet and quite tangy.

Per 1-ounce meatball with sauce: 71 calories, 6 grams protein, 5 grams fat, trace carbohydrate.

Kaye's note: If you can't find DaVinci syrup substitute sugar-free grape jelly. Nobody will know the difference!

Seattle Bash-Splash: Kaye Featured Speaker

LivingAfterWLS founder and friend, Kaye Bailey will be a featured speaker at the Sixth Annual Bandster Bash & Splash on Saturday, February 16. The conference will be at the Seattle-Tacoma Airport Marriott. Kaye's topic is, Fixing Broken Windows in the Surgical Weight Loss House. The conference fee is $150, but the coordinator will discount it to $100 for those who mention the LivingAfterWLS site or Kaye's name. Although the primary focus is onBandits there will be discussion on the gastric sleeve and gastric bypass from a panel of highly respected surgeons.

Link here for more details: Seattle Splash & Bash

View the full agenda - Kaye speaks at 9:15 Saturday Morning.

Link Now to learn about scholarship opportunities to attend this conference. Kaye will be available to meet her Neighbors at the designated times - stop by the LivingAfterWLS vendor booth and say hello.