Want to Enjoy Success on 5 Day Pouch Test - Do This!

During the 5 Day Pouch Test participants who keep a journal of their experience report the greatest success.

The use the 5DPT Journal page available free by download. 

Not only is this simple tool useful in keeping track of food, exercise, water, and vitamins on the day – it becomes a living reference to be called upon when we are feeling off-track.  

Kaye redesigned the journal for the new 2^nd edition 5 Day Pouch Test Owner's Manual to provide more space for recording activity output and dietary intake. On the reverse of this page is the journal presented in landscape 8x11-inch format, two days; one page.  For your convenience we have attached a second sheet printed with one portrait one-page, one day format and reversing to landscape format with 2 days per side. Use this white page for making copies for your personal use.  This gives you five record keeping places for your 5 Day Pouch Test. 

Free Download: 5DPT Journal Page

We extend our permission for you to copy these pages for your personal use only. Before using make copies from the white page and keep in your “original copy” file for future use. Use the pages daily, well beyond the 5DPT as part of staying on track and taking charge of your health. You can easily download blank pages in .pdf format from the 5 Day Pouch Test website: 

5daypouchtest.com – click TOOLS. 

You will find many more helpful free downloadable tools on that webpage.

Best wishes to you. Kaye Bailey and the entire team at LivingAfterWLS are excited for you to join us in the life-long pursuit of better health and weight management with weight loss surgery. We are all in this together!!

CHEERS!

Kaye & LivingAfterWLS Team

Get your 5DPT publications & supplies at the LivingAfterWLS General Store!

Fresh Harvest Today - Feed the Carb Monster Tomorrow!

Farmer's markets, backyard gardens, front yard gardens, generous friends - all sources of excellent fresh produce this time of year. Did you know that bite for bite fresh vegetables bursting with health-promoting complex carbohydrates, are as effective as simple carbs in satisfying those pesky snack cravings we all get after weight loss surgery? Don't believe me - just try a cup of fresh vegetable soup and watch your cravings disappear. Carb Monster Soup Recipes.

If you are lucky enough to enjoy some fresh home-grown produce this time of year with extra to spare, freezing is an ideal method of preservation that is easy, affordable, and efficient. Here is a brief how-to from the Clemson Cooperative Extension. For more detailed information check-out their printable guide: Freezing Fruits and Vegetables and add this to your Kitchen 411 binder for reference and inspiration!

Freezing Fresh Vegetables in August

Freezing is one of the most common forms of food preservation and with good reason. It’s fast, relatively easy and cost effective. In South Carolina there are a variety of vegetables ready for harvest in August. If you are lucky enough to have extra produce, the following vegetables are well suited for freezing:

Beans (snap, Italian, variety)
Beets
Butter beans
Mixed leafy greens (Collard, Kale, Mustard, Turnips)
Okra
Peas
Peppers
Yellow squash
Sweet corn (nearing the end of harvest but still available)
Sweet potatoes

Incorporating the following steps will help ensure that you produce a high quality frozen product:

• Select firm, ripe produce - Vegetables harvested in the morning will result in the best quality. Additionally, it’s best to work with amounts that you can handle within 3-4 hours.
• Blanch vegetables - Blanching is a process where the vegetable is immersed in boiling water or steamed for a short period of time and then cooled rapidly in ice water. This process destroys microorganisms on the surface of the vegetables, brightens the color and helps retard loss of vitamins. While most vegetables call for blanching, some root vegetables including beets and sweet potatoes require a different preparation. For details on preparing root vegetables for freezing see HGIC 3260, Preserving Root Vegetables.
• Use proper storage containers - Containers designated for freezing will help keep moisture in and air out of the vegetables. For best quality look for moisture and vapor--resistant wraps, plastic film bags combined with collapsible cardboard freezer boxes or “freeze and cook” bags.
• Check freezer temperatures - Keep freezer temperatures at or below 0° F. A thermometer placed in your freezer will help ensure that you are maintaining the required temperature.

Plan to use the frozen vegetables within in one year for highest quality. Most vegetables will maintain quality for 12 – 18 months when stored at 0 ° F or below.

Detailed information on freezing vegetables can be found at HGIC 3063, Freezing Fruits & Vegetables.

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Bottom-Bun Barbecue Sandwiches For WLS Diet

By Kaye Bailey Ezine Articles Expert

As the warmer weather comes so does barbecue season. I am looking forward to outdoor cooking and dining! Around our place there is never a shortage of grilled meat on buns. What I have learned over the years is to go topless! Be it a grilled burger, chicken breast or pulled pork sandwich my weight loss surgery diet-friendly burger is better without the top bun. First, the top bun takes too much space in my stomach pouch without delivering enough nutritional punch to surrender that much pouch real estate to it. Secondly, without a top bun I am forced to politely eat my sandwich cutting it into small bites with a knife and fork. Fork feeding slows me down! I can control my fork, resting it between bites, and eat at a slow relaxed pace rather than hand wrangle my burger to devour it in rapid-fire bites barely appreciated before my pouch is stuffed full. Try going topless this grilling season and see how this small change makes for a great weight loss surgery meal.

This is one of my favorite meat barbecue meals because the slow cooker does the work for me. After a long day at the office I only need to set the picnic table and toss the salad together and dinner is served.

Barbecue Pork Sandwiches
Ingredients:
1/4 cup packed brown sugar*, divided
1 large onion, chopped
1 1/2 tablespoon grilling seasoning
3 Tablespoons Worcestershire sauce
3 Tablespoons cider vinegar
1 teaspoon dry mustard
1 (6-ounce) can tomato paste
3/4 teaspoon pepper
1/4 teaspoon salt
1 (2-pound) pork roast, boneless
8 whole wheat hamburger buns

Directions:
In a large (3-4 quart) slow cooker combine 3 tablespoons brown sugar, chopped onion, grilling seasoning, Worcestershire sauce, cider vinegar, molasses, dry mustard and tomato paste stirring well. Combine remaining 1 tablespoon brown sugar with pepper and salt. Cut the pork roast in 4-6 pieces and season all sides with sugar-salt-pepper mixture. Add to slow cooker and turn to coat with sauce. Cover with lid and cook on high-heat setting for 1 hour. Reduce heat setting to low; cover and cook 7 hours or until pork roast is tender and may pulled apart with a fork. Remove pork from slow cooker and shred with 2 forks. Return to slow cooker and toss to coat with sauce. Spoon 2/3 cup pork mixture on bottom half of each bun, using a slotted spoon. Cover with tops of buns (see note above for weight loss surgery diet serving suggestion). Per serving: Serves 8 - 2/3 cup pork and 1 bun. Per Serving w/full bun: 398 Calories; 33g Protein; 8g Fat; 49g Carbohydrate.

Tangy Apple Coleslaw
Ingredients:
1 (12-ounce) package broccoli coleslaw
1 large apple, chopped
1/4 cup light mayonnaise
3 tablespoons brown sugar*
2 teaspoons chopped fresh rosemary
1 teaspoon cider vinegar
3/4 teaspoon salt

Directions:
Combine all ingredients in a large bowl, and toss well. Cover and chill. Yield: 8 servings, 1/3 cup each.
Per serving: 79 Calories; 2g Protein; 2g Fat; 13g Carbohydrate.

*Substitute Splenda Brown Sugar Substitute if desired.

Article Source: [http://EzineArticles.com/?Bottom-Bun-Barbecue-Sandwiches-For-Weight-Loss-Surgery-Diet&id=4300966] Bottom-Bun Barbecue Sandwiches For Weight Loss Surgery Diet

5 Day Pouch Test: Back to Basics Fast!

Hot off the press!
5 Day Pouch Test August Bulletin:

How the 5DPT will get you back to WLS Basics Fast

Check your Inbox or view in our online archive!

"This month we harness the excitement of back to school season to do just that: get back to basics. You will find articles on quitting carbs cold turkey, strategies for success, and understanding hunger. All of our features include links to more articles - more knowledge - for your continuing education in what we have learned is a life-long project: weight management with weight loss surgery."

Link Here: August 5 Day Pouch Test Bulletin

Don't miss this article in the bulletin:

Why can't I quit carbs cold turkey?

Have you ever had a particularly bad snacking day only to find yourself the next morning promising to give-up snacky-carbs for good, cold turkey, right now. And by noon that will-power is forgotten as you reach for the snack of choice. And then the self-blame begins: "Why am so weak? Why am I a failure? Why don't I have will-power?"  I've lived this scenario more times than I care to admit and I know I'm not alone.

But it turns out we aren't just a bunch of weak-bellied carb-addicts. There is a biological reason that motivates the reach for the snack:  Read More

Recipe: Roasted Carrot Hummus

Hello Everyone and Happy Monday! In a conversation carried forward from last week on my Facebook feed,  hummus was the topic of discussion. The conversation is on my Facebook feed.  The topic of carbs is a constant conversation in the weight loss surgery community. We covered it in detail in a 2011 Cooking with Kaye newsletter that has now become a reader favorite. You can view this newsletter, Never Count Carbs Again, in our archive: Link Here

Here is a hummus recipe you may like to try, from our Cooking with Kaye archive:

Roasted Carrot Hummus
I'm not a fan of regular hummus but I came across this recipe and made it using left-over oven roasted carrots. Used as a dip for vegetables or low-carb crackers this hummus is mellow and sweetly delicious. Try it with your next veggie tray and enjoy!

Ingredients:
1 cup oven roasted carrots
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1/4 cup tahini (sesame seed paste)
2 tablespoons lemon juice
1 teaspoon bottled minced garlic
1/2 teaspoon ground cumin
1/4 teaspoon salt
fresh parsley for garnish

Directions:
In a food processor bowl combine roasted carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until smooth. Transfer to a serving bowl, garnish with parsley and serve with fresh vegetable dippers and low-carb crackers. Per tablespoon of hummus: 30 calories, 1g protein, 4g carbohydrate, 1g dietary fiber 1g fat, 62mg sodium.

Link to the newsletter -- a LivingAfterWLS favorite --
http://archive.constantcontact.com/fs008/1101189349792/archive/1104808709925.html

Recipe: Gentleman Joes on English Muffins

Shared with permission from Cooking with Kaye: Methods to Meals.  Protein First Recipes You Will Love. 

Gentleman Joes on English Muffins

Freeway Chef, family friendly,   perfect for buffet or tailgating

In a play on words I call these open faced sandwiches Gentleman Joes to avoid confusion with a distant culinary cousin called Sloppy Joe. The meaty sauce in our more genteel version is served on toasted English muffin halves and civilly enjoyed with a fork and knife. It’s not just good manners in play here, however. Studies suggest that meals eaten slowly with utensils versus quickly out of hand, create a better sensory experience and feelings of satisfaction are prolonged.

Ingredients:

½ cup ketchup

½ cup barbecue sauce

2 tablespoons apple cider vinegar

1 tablespoon brown sugar

1 teaspoon chili powder

1 tablespoon Worcestershire sauce

1 (14.5-ounce) can baked beans

1 tablespoon canola oil

1½ pounds 95% lean ground beef

1 small onion, chopped

1 red bell pepper, chopped

1 clove garlic, minced

3 English Muffins, split and toasted

6 (1-ounce) slices Cheddar cheese

Directions: Combine the ketchup, barbecue sauce, apple cider vinegar, brown sugar, Worcestershire sauce, and baked beans in a 4-quart slow cooker. Heat canola oil in a large skillet over medium high heat; add ground beef, onion, bell pepper, and garlic and cook stirring to break up meat; season beef with salt and pepper. Drain and discard excess fat. Add meat mixture to slow cooker and stir with sauce and beans to combine. Cover; set cooker to high and cook 3 hours; or set cooker to low and cook 5 hours. Serve ½ cup Gentleman Joe meat mixture on ½ toasted English muffin topped with one slice of Cheddar.

 
Nutrition: Serves 6. Each serving provides 583 calories, 25 grams protein, 13 grams fat, 40 grams carbohydrate, 7 grams dietary fiber.

Helpful Tip: Browning meat before adding it to a slow cooker adds color and flavor. But if you’re in a hurry, you can skip this step – EXCEPT for ground meat. Browning ground meat helps remove fat, keeps the pieces from clumping, and sears the meat with appetizing color. It allows unattended slow cooking because there is no need for stirring to break-up the ground meat as it cooks.

---

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

Kaye Bailey's highly anticipated cookbook.
134 Irresistible Recipes - Tips & Hints - Nutritional Wisdom
Introducing Kaye's "Pace of Preparation"
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Beef Recall & Food Handling Safety

For the second day in a row our concern turns to food safety. The USDA announced Wednesday the recall of 50,000 pounds of ground beef due to possible E. coli contamination. Here is the report from USA Today:

From USA Today:
Kansas firm recalls 50,000 pounds of raw ground beef

A Kansas company has recalled approximately 50,000 pounds of ground beef that may be contaminated with E. coli O157:H7, the U.S. Department of Agriculture announced Wednesday.

No illnesses have been reported linked to the consumption of the meat, which was produced by National Beef Packing Company of Liberal, Kan.

The beef was sold in 40 to 60 pound cases to retailers, wholesalers, and food service distributors nationwide, USDA's Food Safety and Inspection Service said in a release. The product carries the establishment number "EST. 208A" Inside the USDA mark of inspection.

Where the meat was sold at the retail and wholesale level is unknown.

E. coli O157:H7 is a potentially deadly bacteria that can cause bloody diarrhea, dehydration, and in severe cases, kidney failure. It is considered an adulterant in raw beef.

National Beef recalled 22,737 pounds of raw ground beef on June 18, also due to possible contamination with E. coli O157:H7.

Safe Handling of Beef 4 Page Bulletin
A scare like this is always a good time to brush-up on our food handling skills. Clemson University Cooperative Extension has prepared a comprehensive bulletin on meat handling safety. Print the downloadable PDF bulletin to include in your Kitchen 411 Binder. This brief section on ground beef is taken from that publication:

Ground Beef: Ground beef must be cooked thoroughly to kill harmful bacteria. Unlike whole muscle meat, whose interior meat is sterile, the grinding process exposes the interior meat in ground beef to bacteria, which may be on the surface, in the air, on equipment or on people's hands. To kill these bacteria, food safety experts have one major rule of thumb—cook ground beef (including hamburgers and ground beef mixtures such as meat loaf) to at least 155 °F. This step, while very simple, offers the best protection that consumers can have for serving ground beef products safely.

Nice Graphic: CDC Food Safety Free Download

Here is another very good food safety PDF from the Centers for Disease Control. Great resource for your Kitchen 411 binder. Use the link below to connect to the download graphic:

"Steps to Safe and Healthy Fruits & Vegetables from the CDC
"From the Store to Your Table. Fruits and vegetables are healthy to eat. But did you know that harmful germs, like Salmonella, E. coli, and Listeria, can sometimes be on fruits and vegetables. There are steps that can help keep you healthy - and your fruits and vegetables safer to eat -- from the store to your table."

Get the printable infograph: CDC Food Safety

Bag Salad Implicated in Illness Outbreak

I saw the news about the same time I was preparing our family dinner that included a salad of fresh greens straight from the bag: Bag Salad Implicated in Illness Outbreak. Like many hungry Americans preparing the evening meal I took pause to consider the implications of serving my safe and easy bagged salad.

What is the risk? Should we take our chances and hope our salad was safe to eat? Who can you trust regarding food safety? And what the heck is Cyclospora?

Here's a segment of the USA Today report on August 30:

"An outbreak of a diarrheal disease that has sickened 372 people in 15 states since June may be linked to a bagged salad mix.

"The evidence points to a salad mix containing iceberg and romaine lettuce, as well as carrots and red cabbage, as the source of the outbreak reported in Iowa and Nebraska," Steven Mandernach, chief of the Food and Consumer Safety Bureau of the Iowa Department of Inspections and Appeals, said in a release Tuesday.

"The investigation by Iowa and Nebraska health officials found that at least 80% of people in those states infected in the cyclospora outbreak had eaten a prepackaged salad mix.

"A seven-person Food and Drug Administration team has begun a trace-back investigation to identify where the ingredients in the salad mix came from.

"Cyclospora is an intestinal illnesses caused by the microscopic parasite Cyclospora cayetanensis. It is transmitted when feces enter the food or water supply and are consumed. The disease causes watery and sometimes explosive diarrhea and is treated with antibiotics. Symptoms can also include fatigue, anorexia, bloating, stomach cramps, vomiting, muscle aches and a low fever.

"Cases have been reported in Arkansas, Connecticut, Florida, Georgia, Illinois, Iowa, Kansas, Minnesota, Missouri, Nebraska, New Jersey, New York, Ohio, Texas and Wisconsin. Health officials do not know whether all the reported cases are part of the same outbreak."

Neither state nor federal agencies have named the manufacturer or salad mix that was contaminated with the cyclospora. It is safe to expect that most salads contaminated have expired and should be discarded (the contamination dates back to June 28, 2013).

For consumers the first act of caution should be discarding any expired packaged produce. When shopping always check expiration dates and be certain the produce you purchase has been refrigerated. Experts generally agree that salads labeled "washed" or "triple-washed" do not need to be washed again at home.

The Food Safety and Nutrition Department at Clemson University addresses the issue of safe handling of lettuce and leafy greens in a 2012 publication. They advise:

“Ready to Eat” Lettuce/Leafy Green Salad
If a “ready to eat” lettuce or leafy green salad is received in either a sealed bag or rigid plastic container labeled "washed", "triple washed" or "ready-to-eat" it does not need additional washing before you eat it unless specifically directed on the label. Washing ready-to-eat green salads is not likely to enhance safety. Furthermore, the risk of cross contamination from handling and food contact surfaces may outweigh any safety benefit that further washing may have.

If you choose to wash “ready to eat” lettuce or salad before use, wash your hands thoroughly with soap and warm water for at least 20 seconds before handling and rewash hands as necessary. Clean the sink, colander, salad spinner and any utensils that will contact the lettuce with hot soapy water. Use cold running water to wash lettuce/leafy green salads to reduce the potential for cross contamination. Dry in a clean salad spinner or wipe dry with a paper towel that has not been previously used for another purpose."

Clemson has provided the full text of this two-page publication in a convenient downloadable PDF for reference in your own kitchen. Link below:

Download the PDF

Featured Articles: LAWLS Weekly Digest

Tons of great information supporting your weight loss surgery journey.

LivingAfterWLS Weekly Digest July 30, 2013
As a follow-up to our practice theme, in August we will focus on Back to Basics. August is a terrific month to review the basics, set goals, and actively get back to working the WLS tool in a manner that it in turn the tool works for us. In today's Digest we visit the Four Rules in a brief refresher.  Also today please see a clarification to last week's article on liquids, and don't miss the featured recipe: Tuna and White Bean Salad.

Featured Articles:
Losing the edge; forgetting the promises
Weight Loss & the High Protein Diet
Clarification: Caffeine, Carbonation, Alcohol
Understanding the Four Rules
Recipe: Tuna & White Bean Salad

Link to Digest

A Storm of Enthusiasm is Coming to Your WLS World!

LivingAfterWLS Weekly Digest: July 30, 2013
Practice leads to Back to Basics

Greetings!

We are about to turn the page on a new month as summer slowly slips away. I hope you are well and have been enjoying some favorite activities of LIVING during this slower-paced season. Thank you so much for selecting this correspondence from the many that fill your Inbox, I appreciate the time you spend with me.

Our July Theme, Practice Practice Practice, has focused on the constant effort health management requires of us, particularly weight management with surgery. Your feedback has shown us this topic has been quite an eye opener for many of us as we share the expectation that we should have been able to get WLS done right from the very start. But time has shown it is an endless pursuit of following the rules, self-assessment, constant learning, and a few detours along the way. There are days when I wonder, "Am I ever going to get this right?" and look at me - the focus of my workday is on understanding life after weight loss surgery!

As a follow-up to our practice theme, in August we will focus on Back to Basics. August is a terrific month to review the basics, set goals, and actively get back to working the WLS tool in a manner that it in turn the tool works for us. In today's Digest we visit the Four Rules in a brief refresher.  Also today please see a clarification to last week's article on liquids, and don't miss the featured recipe: Tuna and White Bean Salad.

I often talk about the "Storm of Enthusiasm" that is necessary in the movement toward change. You felt the Storm of Enthusiasm in the days and weeks prior to surgery and your new chance at finally getting control of your health and weight. In the next few weeks we will recapture that Storm of Enthusiasm together! I can hardly wait. The following is a brief excerpt from the 5 Day Pouch Test Owner's Manual:  (Continue reading in our Archive)

Beyond Water: Refreshing Beverages You Will Love

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

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

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

Cooking with Kaye July 25, 2013

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

Gmail Subscribers: Don't miss our EZINES

Technical Note for our Gmail Subscribers

Gmail's inbox has changed again. To help you navigate the changes, we've taken a closer look at the service's new customizable tabs. Designed to make your inbox more approachable, tabs organize your incoming mail into categories, giving you an at-a-glance look at what's new.

We take great pride in our LivingAfterWLS emails and maintain an 85/ 15 percent ratio of editorial content (85%) to promotional content (15%). Our promotional content provides revenue so we may offer our newsletters free. In some instances the new Gmail tab may file our newsletters under Promotions rather than placing them in your Primary tab. The technical news site Mashable has a terrific tutorial on customizing your tabs so you can find our emails and other important correspondence where you expect to see it. Link to the Tutorial  

Not signed-up for our great newsletters? Go Here - They are free and they are terrific!

Diet soda contributes to weight gain after WLS

What everyone must know about diet soda - Especially weight loss surgery patients!!

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

Taken from our LivingAfterWLS Weekly Digest July 23 titled, "Diet Soda is Making Us Sick: New studies implicate diet soda in weight gain and deadly disease." Link to the bulletin for this important information - free in our online archive.

Click Now!

LAWLS Digest: Diet Soda is Making us SICK!

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

View newsletter in our archive:  Link Here

 

 

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

 

Here we are in the heart of summer and I do hope  this message finds you well and thank you so much for selecting this correspondence from the many that fill your Inbox, I appreciate the time you share with me. While summer for me offers abundant opportunity to be more active than any other season, it also poses a problem for me. High temperatures and bright sunshine spur cravings for a refreshing iced Diet Coke with a squeeze of lemon. This was my mainstay beverage before weight loss surgery and now and again I find myself indulging in that old refreshing thirst quencher.

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

While we can stack the evidence against carbonated beverages (diet or regular) a mile high the single most basic reason to eliminate carbonated soda from our diet is it simply has no nutritional value. It is empty. 
This truth, above all else, should be used to inspire us to make better beverage choices. Will you pledge with me to make healthy beverage choices most of time? I'll toast our good health with a refreshing glass of iced green tea with a squeeze of lemon. Join me!

Featured Articles:

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

July 23, 2013 LivingAfterWLS Weekly Digest


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

Look in the left column of our newsletters for this image and click to join our list:


Go directly to sign-up: Join Us

Copyright Consideration:

You are our valued reader. We respect your rights and privacy by never sharing your information with a third party. Please respect our creative rights by honoring copyright laws and prevent plagiarism.





Also in our Archive:

5 Day Pouch Test July Bulletin
Secret to successful WLS

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

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

Cooking with Kaye
June 18, 2013
The Tricky Salad Plate

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

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

In Season Now: Cantaloupe & Melons

Oh how I adore melon season!

 Many gastric bypass patients report melon to be one of the easiest of fruits to enjoy after surgery. Melons are generally low in natural sugar, ripe on flavor and easily digestible. They are rich in Vitamin C, Vitamin A, Potassium, Vitamin B6, folate and dietary fiber.

How to Select and Store

The key to purchasing a quality melon is to find one that is ripe. If you tap the melon with the palm of your hand and hear a hollow sound, the melon has passed is ripe. Choose a melon that seems heavy for its size, and one that does not have bruises or overly soft spots.

Melons & Food Borne Illness

Because of heightened sensitivity to foods and food borne illness gastric bypass patients must exercise extreme food safety precautions. Follow these simple guidelines to help keep your fruit fresh as well as safe.

When you buy cut melons, be sure they have been buried in ice or displayed in a refrigerated case, not just displayed on top of ice. Uncut melon does not need to be refrigerated.

Before cutting, the outer surface of the melon should be washed with drinking water to remove surface dirt.

Hands and all equipment and utensils (cutting boards, knives, etc.) need to be washed thoroughly with hot soapy water, and rinsed.

Cut melons must be refrigerated at 41º F or below.

Cut melons may be served without refrigeration for a maximum of 4 hours (such as at a brunch, picnic, or buffet). At the end of that time, any leftover melon must be thrown away.

A Few Quick Serving Ideas:

Add some sparkling water to fresh squeezed cantaloupe juice for a delightfully refreshing drink in the warm months of the year.

In a blender or food processor, purée cantaloupe and peeled soft peaches to make delicious cold soup. Add lemon juice and sweetener (sparingly) to taste.

Top cantaloupe slices with yogurt, and chopped mint.

Slice melons in half horizontally, scoop out seeds and use each half as a basket in which to serve fruit salad.

Recipe: Lemon Broccoli Chicken

Oh does this look yummy! I found this recipe on the label for Campbell's Condensed Cream of Broccoli Soup! A side dish of steamed broccoli with a squeeze of lemon would make a perfect meal! Here's the details:

Lemon Broccoli Chicken


Ingredients:
1 Lemon
1 tablespoon vegetable oil (I'd use canola)
4 skinless, boneless chicken breast halves
1 (10.75 ounce) can Cream of Broccoli Soup
1/4 cup milk
Salt and Pepper

Directions:
Cut 4 thin slices of lemon. Squeeze 2 teaspoons juice from remaining lemon into a small bowl.

Heat oil in skillet. Cook chicken 10 minutes or until browned.

Add Soup, milk, lemon juice and salt and pepper. Top with lemon slices. Heat to a boil. Cover and cook over low heat for 5 minutes or until chicken is done. Serve warm.

Serve this for dinner tonight and enjoy!

The Science of Success: 5 Consistencies

by © 2008 Christine Carter, Ph.D.Link to the Original Article by Dr. Carter

People who rise to greatness tend to have five things in common:

1. They practice hard, in a really specific way. Nobody makes the list of true greats effortlessly. Accomplished people devote hours upon hours to what researchers define as "deliberate practice." 

2. They practice consistently. K. Anders Ericsson, author of a landmark study on this topic, says that "elite performers in many diverse domains have been found to practice, on the average, roughly the same amount every day, including weekends." 

3. They gain experience over the long haul; researchers call it the 10-year-rule. Most successful people average ten years of practice and experience before becoming truly accomplished.

4. Most greats have had significant failures-it goes with the territory. 

5. They believe persistence leads to success. Great performers have been shown to believe that their persistent effort will lead to success; researchers call this self-efficacy.

Read the Expanded article in our July 5 Day Pouch Test Bulletin