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

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

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

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

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

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

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

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

Try this yummy recipe: Spring Eggs with Salmon and Asparagus

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

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Extra Credit Learning: Check out these featured articles

Earlier this year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix


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

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

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

Dietary Protein: Quick List and Recipe Links

Are you looking for a go-to reference list of dietary protein and some links to our most frequently requested recipes from our LivingAfterWLS Blog archives. I'd love to know what recipes are your favorite! Leave us a comment.

Meat: beef, bison, lamb, game. The term meat is a broadly used term that includes beef, bison, lamb, and game meat. Beef is the most commonly consumed meat in the United States while lamb is the top in meat consumption worldwide. Bison or buffalo is becoming more readily available with the increase of agricultural bison ranches. Bison and game may be substituted for beef in most recipes. People following a high protein diet should select lean cuts of meat to reduce their intake of saturated fat.
Protein and Iron Rich Beef - Osso Buco

Poultry. Chicken, turkey and other poultry are popular sources of lean protein for their ease in preparation and affordability. White meat poultry contains less fat than dark meat, but dark meat protein is a better source of nutrients including B vitamins.
Tarragon is delicious: Try Easy Chicken Chasseur

Pork. There is much talk about today’s leaner pork thanks to improved agriculture practices. Lean cuts such as tenderloin, top loin, rib chops, and sirloin steak are 31 percent leaner than the same cuts two decades ago. Pork cooks quickly and is affordably priced similar to chicken.
Ham and Egg Breakfast Bowl
 
Fish and shellfish. Perhaps the best source of lean protein combined with healthy fats, fish and shellfish support a well-planned high protein diet. Most fish contain the heart-healthy fat known as omega 3 which is shown to improve cardiovascular health and prevent the risk of stroke and heart disease.
Tuna-Spinach-Strawberry Salad

Soy. Plant based soy protein, the base ingredient for tofu, is a low-fat protein option with the added benefit of cholesterol lowering properties.
5 Day Pouch Test Ham and Cheese Soup with Tofu

Beans and legumes. High protein diets tend to be low in dietary fiber. Including beans and legumes in meals provides the benefits of plant protein and dietary fiber in one healthy ingredient. A half cup serving of beans contains nearly the same protein as 3 ounces of broiled steak.
5 Day Pouch Test Beans and Barley Soup

Low-fat dairy. Milk, cheese, eggs and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, or reduced fat dairy products provide the benefits of dairy with lowered calories.
It's World Egg Day! Yes - How eggcellent is that?

LivingAfterWLS Publications

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Protein First: Understanding and Living the First Rule of Weight Loss Surgery

Instant eBook Download.
Just $4.95

In this LivingAfterWLS eBook, we take a highly focused look at the Protein First Rule: why it matters, and how to live by the rule in a world addicted to the instant gratification found in inexpensive, readily available, convenient non-nutritional simple carbohydrates. An understanding of Protein First is the most exciting knowledge patients can hold in support of lasting weight management goals after weight loss surgery.

What’s in it: A current and comprehensive dialog discussing the weight loss surgery high protein diet, standards for calculating daily protein intake, and recipes to support the weight loss surgery high protein diet.

Who it’s for: Patients of all bariatric surgical procedures will benefit from an improved understanding of the Protein First diet prescribed for weight loss and lasting weight management after surgical intervention for the treatment of obesity.

Do you suffer from Sitting Disease? Try this quick fix!

Hello Dear Readers. I wish you a mindful Martin Luther King Jr. Day and I hope your reflections today celebrate the good things in life.

Do you remember back in 2013 when the American Medical Association (AMA) declared obesity a disease? Here's a link to the announcement, just a little refresher:  Obesity a disease, not a choice

That same month (June 2013) the AMA announced, with less fanfare, that sitting was the new smoking and the term "sitting disease" gained awareness and attention from the leading health organizations. The AMA bluntly declared that sitting down for too long is hazardous to your health. Numerous studies support this claim and implicate the change of workplace behavior from active and service oriented jobs to sedentary desk jobs as the leading cause of "sitting disease."  The AMA points out that excessive sitting contributes to an 18 percent increase in dying of cardiovascular disease and a 17 percent increase of dying from cancer. And here's the scary part -- 86 percent of office workers report sitting at work all day, every day.

 "The science is absolute: The more you sit, the more you get sick. And the more you get on your feet and move, the quicker you regain your health and vitality." Reader's Digest "Reverse Diabetes".

 I'm one of the 86 percent and after undergoing weight loss surgery to control my obesity it seems quite counter-intuitive to then engage most of my waking hours sitting and compromising my hard-earned good health.

My workday as a research journalist is spent sitting. Sitting for very long periods of time either reading or writing about obesity management and health management. Ironically, prolonged sitting  is about the most ineffective way to pursue a healthy life that I know of. But do not despair! We can include small but significant changes in our sedentary day that will increase our energy levels, burn extra calories, tone muscles, improve posture, increase blood flow and boost metabolism.

Excessive sitting impacts our body’s metabolic system: “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.” ~ James Levine, MD, PhD.

Years ago in when I was stiff, uncomfortable, and grumpy from prolonged sitting a colleague told me "Stop what you are doing, stand up, slowly do six medium knee bends, then stretch overhead, and concentrate on your breathing for 90 seconds. Just pause your day and do it, then go back to what you were doing."  Really? It sounded hokey to me. But you know what - I felt instantly energized and less hopeless about the state of my sedentary life.

How To: Knee Bends

For a medium knee bend stand with your posture straight, but relaxed, feet shoulder width apart. Elevate your arms in front of you, parallel to the ground, palms down. Slowly lower into a knee bend about half-way to sitting position. (A deep knee bend is lowering to sitting position.) Raise, pause, repeat. Six times. Then lift your arms above your head and take slow deep breaths concentrating on inhaling and exhaling for 90 seconds. That's it. Try it. I hope you are pleasantly surprised as I was to find how effective this little movement is in improving my overall wellness and reducing tension throughout the day.

Quick Reminder: Rule #4 Daily Exercise - Try Walking

Bariatric professionals are taking note to educate us one the importance of reducing sedentary time as part of our overall weight management program with surgery.  Dr. Christopher Still* suggests education about the dangers of prolonged sitting and suggestions to remedy excessive conditions should be part of our WLS toolbox. He notes, "Just as the contributors and effects of obesity are multi-faceted, so too are the approaches we take in fighting them. Educating patients on the health risks of prolonged sitting and encouraging less sedentary time is another tool in our toolbox."

An excellent website for information to reduce prolonged sitting is: JustStand.org

*Dr. Christopher Still, DO, FACN, FACP, Co-Clinical Editor, Bariatric Times; Medical Director for the Center for Nutrition and Weight Management at Geisinger Obesity Research Institute, Geisinger Medical Center, Danville, PA.

Encore Post: Soups ON! When & How to Enjoy Soup after WLS

From our Newsletter Archives:
Cooking with Kaye Newsletter January 25, 2012
(Please note that promotions and coupons featured in this 2012 newsletter are expired a no longer valid. To check out our current promotions visit the LivingAfterWLS Bookstore).

Earlier this week on the LivingAfterWLS Blog we talked about enjoy a fresh winter walk and coming home to a hot pot of delicious Mexican-Style Chicken Soup. Soup has truly become a mainstay of my diet and many of you tell me it is an important menu choice in your ongoing post-WLS diet. We've developed and tested numerous soup recipes here at LAWLS so today I share with you a terrific Cooking with Kaye email newsletter from 2012 that features several soup recipes and includes an article pointing you toward fast food and restaurant soups that work with our dietary needs and goals. I hope you enjoy this encore presentation from LivingAfterWLS.

January 25, 2012
"It is not very often that I hear from someone who struggles with technical issues when eating soup after weight loss surgery. Soup doesn't get "stuck" going down and if we eat too much the discomfort is short-lived (compared to eating too much solid food that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food. When animal protein is cooked into a soup it is moist and succulent making it easy to chew, swallow, and digest. Cooked vegetables are more readily tolerated by many WLSers compared to raw vegetables. And grains like pearl barley or quinoa are portion controlled and digestible when included as an ingredient in soup."

This reader favorite Cooking with Kaye Newsletter (January 2012) presents delicious soup recipes to keep your pot full and your pouch happy. There are also many great tips for getting the most enjoyment and nutrition from a meal of soup. I hope you enjoy these recipes and make them a part of your dietary rotation.


Get these fabulous soup recipes now! Link to Cooking with Kaye Archive

• Tuscan Smoked Turkey-Bean Soup
• Woodsman's Turkey Bean Soup
• Chicken & White Bean Soup
• Chicken & Spinach Soup with Fresh Pesto
• Hot & Sour Soup
• Italian Meatball Soup

Be Prepared to Stay Safe and Healthy in Winter

My husband and I enjoy a sunny winter day in the Rocky Mountains.

The Centers for Disease Control website is a bountiful resource of information to improve and protect our health beyond disease management. Check out their CDC Features: a library of reliable articles on health and disease, emergency preparedness including disasters and weather emergencies, healthy lifestyles to reduce the incidence of disease, workplace safety, and life stages. There are also many fine printable check lists and files that make organizing your health and home a breeze.

Earlier this week on the LivingAfterWLS Blog we talked about winter outdoor activity to increase our exposure to sunlight and enhance our health. See this article:  No energy? Walk Toward the Light. When considering outdoor activity these tips from the CDC can be used to ensure fun and safety:

The Take These Precautions Outdoors

Shared from the CDC Emergency Preparedness & Response 
Winter storms and cold temperatures can be hazardous. Stay safe and healthy by planning ahead. Prepare your home and cars. Prepare for power outages and outdoor activity. Check on older adults.

Although winter comes as no surprise, many of us are not ready for its arrival. If you are prepared for the hazards of winter, you will be more likely to stay safe and healthy when temperatures start to fall.

Many people spend time outdoors in the winter working, traveling, or enjoying winter sports. Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:

Wear appropriate outdoor clothing: wear a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.

Sprinkle cat litter or sand on icy patches.

Learn safety precautions to follow when outdoors.

Work slowly when doing outside chores.

Take a buddy and an emergency kit when you are participating in outdoor recreation.

Carry a cell phone.

Bonus Tips: Dress for the Weather

Here are winter weather clothing tips provided by:
Ready. The Official website of the Department of Homeland Security

Dress for the Weather
If you must go outside, wear several layers of loose-fitting, lightweight, warm clothing rather than one layer of heavy clothing. The outer garments should be tightly woven and water repellent.

• Wear mittens, which are warmer than gloves.
• Wear a hat. A hat will prevent loss of body heat.
• Cover your mouth with a scarf to protect your lungs.

Comfort Soup: Mexican-Style Chicken Soup

In our previous blog post  No energy? Walk Toward the Light we considered the positive affects sunshine has on our health and even weight loss efforts, particularly during the long cold dark winter months. How great a day would it be to enjoy a brisk walk in the winter sun knowing you have a Protein First comfort soup waiting for your arrival home.

This recipe, shared with permission from Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love is sure to hit the spot.


Ready when you are:
The method in this recipes calls for a stove top preparation. However, you can prepare the soup to the point where instructed to
reduce heat to a simmer and place the covered Dutch oven in a preheated 325F oven, or place the soup directly in the bowl of a slow cooker set to low. Oven bake or slow cooker heat for a minimum of one hour and serve hot garnishing as desired.

Mexican-Style Chicken Soup

Cooking with Kaye page  67.
This colorful and flavorful soup comes together quicker than you can say taco take-out. The traditional flavors of Mexican food are showcased in this nutrition-packed soup. This is a fine use for leftover chicken or turkey.

Ingredients:
1 tablespoon canola oil
1 large onion, chopped
1 large red sweet pepper, seeded, chopped
1 teaspoons chili powder
1 teaspoon ground cumin
2 (14.5-ounce) cans reduced sodium chicken broth
2 cups water
1 (14.5-ounce) can Mexican-style stewed tomatoes
1 (15-ounce) can black beans, rinsed and drained
1 (8-ounce) package butternut squash, cut to half-inch dice
2 cups cooked chopped chicken meat, boneless, skinless
1 cup frozen whole kernel corn
1/4 cup fresh cilantro, chopped or 1/4 cup fresh parsley, chopped

Directions: In a large 4-quart Dutch oven heat canola oil over medium high heat. Add onion, red pepper, chili powder, and ground cumin and cook about 5 minutes until tender. Add chicken broth, water, and tomatoes. Bring to a boil. Add black beans, squash, chicken, and corn and return to boil. Lower heat to a simmer, cover, and cook 20 minutes. Stir in cilantro or parsley and serve immediately.

Nutrition: Serves 6. Each 1.5-cup serving provides 267 calories, 27 grams protein, 6 grams fat, 29 grams carbohydrate, 7 grams dietary fiber.

Try This: In place of the stewed tomatoes use a 16-ounce jar of your favorite salsa. ~ Garnish soup with a dollop of sour cream, chopped fresh avocado, shredded cheese, or sliced fresh green onions.

More Soup Recipes:

No energy? Walk Toward the Light

Frosted Winter by Kaye Bailey

Oh What a Winter! How's the weather where you are? My home is in the high desert of Wyoming at 7,000 feet above sea level. We expect harsh winters and prepare for them. But this winter, which began December 21, 2016 is already testing my sensibilities. The temperature has stayed at or below zero, wind chill factors are life threatening, and snowfall is currently being measured in feet now, not inches. Yesterday's storm took us over 5-feet snow accumulation so far this season! FIVE FEET!

Like anyone in a far northern climate this is the time of year I crave sunlight and sun warmth. An increasing number of studies suggest this isn't just the winter blues or cabin fever. Research concludes that for overall health a daily dose of sunlight is essential.  Starting the day with exposure to natural sunshine can go a long way to improving health and protecting against disease and illness.

Open the curtains first thing in the morning to bright the morning sunshine inside. Bright morning light is a powerful regulator of the biological clock cycle, according to the National Sleep Foundation. More importantly exposure to sunshine helps your body control the production of the sleep-inducing hormone melanin which can lead to groggy mornings. "When natural sunlight hits the skin it triggers the body's production of vitamin D. Vitamin D is also known as “the sunshine vitamin.” It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer."

Your body is meant to be in the sun, and exposure to sunlight during the day is crucial to your well-being. It is advised to get at least 10-15 minutes of sunlight daily.

Exposure to sunlight has a huge impact on depression, seasonal affective disorder and sleep quality. According to Forbes, “in 2012, 60 million Americans filled prescriptions for sleeping pills, up from 46 million in 2006 (as reported in The New York Times). 

When sufficient natural sunlight is not available due to weather and climate conditions or when working night shifts it may be necessary to incorporate daily sunlight sessions with artificial light as a means to improve health. This alternative medicine is called Light Therapy.

“More than 80 percent of people with low energy, fatigue or the Winter Blues may expect to benefit from light therapy. Although it varies from person to person, most feel the effects of light therapy within two to four days.”

– Norman Rosenthal, M.D.Light Therapy Pioneer

Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder

Our bodies take cues from the environment – especially from light. When our schedules are driven by man-made light, it may negatively affect our circadian system. Underexposure to natural light can result in winter blues, fatigue, sleeplessness, impaired concentration and mental focus. According to Rosenthal, energy lamps help the body re-calibrate and stabilize by cuing its natural energy enhancers and providing light to replace what’s missing during the winter months.

Check out this affordable Portable Light Therapy Energy Lamp: Just $39.95 on Amazon

Sunshine for Weight Loss
Adding a little sunshine to your life can even promote weight loss. Reasonable winter outdoor activities such as hiking, sledding, walking, snow shoveling/removal, skiing, snow shoeing and the like provide an opportunity to burn calories and achieve sensible amounts of sunlight exposure.  You will be surprised to see what spending a little time outdoors can do for your health. Be sure to dress properly for weather conditions and cultivate awareness of rapidly changing weather to avoid being caught in blizzards and storms. Have fun and be safe!

By Popular Demand: Cooking with Kaye Now in Paperback!

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

Just $14.95

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

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

Introducing Kaye's new "Pace of Preparation" to identify recipes that meet your time schedule and serve your dietary needs. Meals for the blended household (WLS & non-WLS eaters), couples, singles, all of us. Recipe categories include soups, salads, crunchy protein, savory skillet meals, oven baking and roasting, braising and slow cooking. Enjoy something delicious today: get Cooking with Kaye. Cooking with Kaye is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others."

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

Top Customer Reviews

Cooking with Kaye: Methods to Meals on Amazon

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

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

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

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

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

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

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

Evening Munchies: Slider Food Territory

After weight loss surgery, and truly for most of our dieting life, the evening munchies have been a nemesis for many of us. That feeling as the day winds down that a little something snacky would be oh-so-good right now. For me, denying the evening snack urge is unsuccessful. So I've had to re-define "snack" to things that support my health and weight loss goals.

Refresher: Understanding Slider Foods

Here is a new way of looking at this nightly battle of mind over body:

What if the Evening Munchies was a blessed opportunity to one more time nurture your body with nutrients? Rather than it being a danger zone to traverse with the potential to undo all the good work you've done during the day, what if it was an opportunity to gift yourself the reward of healthy indulgence? Here are some options:

• Cheese, cottage cheese, string cheese
• Yogurt with chopped almonds and a drizzle of honey (promotes sleep)
• Fresh strawberries dipped in dark chocolate
• Warm tea with milk or frozen protein drink or "shake"
• Protein Oatmeal (Quaker Instant) with milk or yogurt & chopped almonds
• The left-over chicken-fish-meat etc. you couldn't finish at dinner
• Microwave Mug-Eggs (one of my favorites!)
• Bran Muffin (good before bed to start the morning regular)

The Strategy:

• First - acknowledge you enjoy a bite to eat in the evening.
• Second - acknowledge your health and weight loss goals.
• Third - define specific food morsels that allow you to enjoy an evening snack while promoting your health and weight loss goals.

I have learned that I seldom succeed when I "forbid" myself specific food or eating occasions (such as NO SNACKING AFTER 7pm, etc) I do much better when I acknowledge and solve the puzzle while keeping the big goals in mind.

Learn more ways to stick to the WLS High Protein diet in my book Protein First: Understanding and Living the First Rule of Weight Loss Surgery available for instant download on Amazon Kindle and wherever fine eBooks are sold.

Simple Weight Loss Accelerator Won't Leave You Sour

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

Take it up with a twist of body cleansing lemon!

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

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

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


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

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Link to iTunes Preview or search "Kaye Bailey" in your iTunes app

5 Day Pouch Test: Are you prepared?

http://www.5daypouchtest.com/index.html

There is no doubt about it: the 5 Day Pouch Test is an enthusiasm generating phenomena. More people have done the 5DPT after hearing by word of mouth how someone else took back their WLS tool and lost some weight too, in 5 easy days. If we are struggling and don't know how to "get back to basics", if we have lost all hope, and suddenly we learn about someone just like us who got back on track in five days, it is easy to get caught up in the enthusiasm.  Just like the young child eager to ride a two-wheel bicycle without training wheels we are prone to crashes when we take off too quickly without learning the rules.

I don't consider this over-eagerness a failure: it is simply misdirected energy leading to an  unsuccessful execution of the plan.  There are four errors of over-eagerness that I see frequently, but can easily be avoided:

• Not understanding the plan
• Restricting caloric intake
• Poorly scheduling the 5DPT
• Lack of Planning
• Pursuit of Perfection

Let's take a look at each point of over-eagerness and consider ways to harness the energy and excitement while taking intelligent and reasonable steps to work the plan.

I'm starting the 5DPT tomorrow, what do I need to know?
Official 5 Day Pouch Test Website
I am surprised at how often I'm asked this. Usually the question comes in an email time stamped 11 p.m. the night before! I know there is a perception that the 5DPT is just about a 5-day eating plan and I've read, "easy-peezy, just do liquids, then soft food, then protein and that's all there is to it." When people take this approach they may lose a few pounds (and quickly regain them), but more damaging, they do not return to the early post-op behaviors, diet, and lifestyle that contributed to weight loss in the beginning thus putting obesity in remission. A successful 5DPT needs to be scheduled, planned, and done with mindfulness and intent. Grocery shopping and meals should be prepared in advance when possible. There is as much mental work as kitchen work in preparing for the 5DPT and transitioning back to your post-WLS program. Use the free downloads (5DPT Free Download Tools) and make sure you fully understand the plan. I understand when enthusiasm and hope strikes we need to take quick action to harness that energy. The key to sustaining that energy is knowledge. Read all you can about the plan, don't just dismiss it as "easy-peezy," -- doing so leads to disappointment. Use the official website. Get the books if you like, or download the 5 Day Pouch Test Express Study Guide: Find your weight loss surgery tool in five focused days. (LivingAfterWLS eBook Shorts 1) the quickest way to get a grasp of the plan as it is intended to be done to enable your success.

The Complete 5 Day Pouch Test Owner's Manual on Kindle

Restricting caloric intake. Do not restrict food or caloric intake on the 5DPT. You can have as many liquid meals as needed in response to hunger or cravings. Some people are inclined to restrict food intake during the 5 Day Pouch Test: this is not encouraged because it leads to increased hunger cravings and frustration. Do not restrict food intake: less is not better. Pay close attention to the signals your body gives and when you are hungry eat something from the approved menu for the day. Soups are measured in 1-cup servings and protein drinks are measured as the recipe or package directs. Stick with these portion sizes and eat what you can in 15 minutes. After 15 minutes discard what is uneaten and take pause to experience your pouch noting feelings of fullness and satiation. Wait at least one full hour before your next serving of liquid meal. Use this time to be mindful of your body; to get in touch with your pouch. Learning to feel the pouch and listening for authentic biological hunger signals is essential to your successful weight management. If you are truly hungry after waiting one hour then have another serving of one of the approved meals. Again, take only 15 minutes to eat and continue to be alert to the signals your body sends.

Recipes: Days 1 and 2

Poorly scheduling the 5DPT.  Mark the date. Set a date and mark your calendar. Make sure you can follow the plan without the disruption of travel, social events or hormonal cycles. Enlist the support of family and friends. It is fairly common for people to schedule the 5DPT to begin on Monday and end on Friday. But many have found that scheduling Day 1 for a Saturday works more favorably for them. On Days 1 and 2 one generally needs frequent bathroom breaks, which may be uncomfortable in a workplace. Consider that as you schedule your plan. Additionally, many of us have made the mistake of completing the 5DPT on Friday only to celebrate with weekend binge eating come Saturday. If our plan starts on Saturday and concludes on Wednesday we can more easily transition to a Day 6 lifestyle on Thursday, thus avoiding the weekend binge phenomena. Consider all of this before scheduling your 5 Day Pouch Test.  Scheduling it for the right time significantly improves our chance for success.
Get Answers! Review the FAQ's

"You already know how to lose weight using your surgical tool. So let's get back to those basics the smart way."

Featured Article: 3 Keys to Back to Basics After WLS

Lack of planning. You must plan ahead to have the prescribed foods available once the plan begins. You must also take the necessary steps to remove trigger foods from your environment as much as possible. Before the plan begins, please make preparations: this will ensure your success. Plan your meals for all five days and do the grocery shopping before starting the 5DPT. We all know that the supermarket is temptation alley, do your best to avoid going there for these five days. Many people are surprised at the relief and empowerment they feel upon making their food plan for five days. With the menu choices made there is little to dwell upon and we have spare energy to focus on getting back on track.

5 Day Pouch Test: Download Free Tools

Pursuit of Perfection.  At least once a day I receive this question, "I messed up on Day 1: Should I start over to get it perfect?" I have never done the 5DPT perfectly and I do not know anyone who has. Rather than make the five days about perfection make this time about learning. Little mistakes will not stop the world from turning. So forge ahead doing your very best and forgive little mistakes. Learn from each day, review the key learning points and make notes on your 5 Day Pouch Test Journal. Emerge on Day 6 knowing more about yourself and how to work your tool. You can do this! One of the biggest dietary mistakes we make is thinking we must be totally perfect or totally imperfect. We do not have to manage our plate with an all or nothing strategy: this has never worked for keeping our obesity under control. Start thinking about doing your best in the moment and on the day and celebrate the little moments. Our LivingAfterWLS motto embraces this: "Stop for a moment. Look where you are: You Have Arrived." Now is everything.  Never forget that perfection is not the goal in anything: doing our best on the day and in the moment is always the goal.   5DayPouchTest.com

New Year's Resolved: Five Strategies for Success

 Happy New Year Dear Readers!

Are you resolved to make this year -- 2017 -- your healthiest year ever using your weight loss surgery tool? If so, then join me! I am ready for this fresh new start and I'm eager to go the distance to take advantage of my WLS and make this my healthiest year ever. I know it takes work to maintain a healthy weight and healthy attitude after bariatric surgery -- after all, I've been at this since my gastric bypass in 1999! So with your interest and mine at heart I'm pulling out some great advice I've accumulated over the years and adding some new nuggets of wisdom to this knowledge base so we can all be inspired and motivated to do our best in 2017.

Let's begin today, January 1, with 5 strategies for success. They work. I know they do. Give them a try and find out how attainable success can be for you.

Thanks for joining me today! I look forward to spending a meaningful year with you on this crazy journey we call LivingAfterWLS!

CHEERS!
Kaye

Five Strategies for Success

1. Preparation
The 5 Day Pouch Test is most successful when there is considerable preparation done in advance of Day 1. First, learn the plan completely. Next, plan your meals and do your grocery shopping to avoid a stop at the store during the 5 days. Finally, create a storm of enthusiasm as you embark on this experiment. Get excited about being in control of your health and nutritional wellness. Anticipate that you will succeed with the 5DPT, that you will emerge on Day 6 with renewed confidence in your pouch and the excitement that comes from taking control over the Carb Monster.

Review the Plan: 5 Day Pouch Test

2. Find a Friend
Do not travel alone. The power of friendship and bonding breathes life into our heart and soul. In the Day 6 book  I wrote, "Ask for help. Often I receive letters from Neighbors who have gone missing from our online community. They start, "Sorry I haven't been around the Neighborhood, I've been struggling lately." It is an odd thing that at times when me most need help we retreat. Let me assure you, there is always someone doing well in the Neighborhood who has strength to spare. When you are struggling don't retreat, come to the safe haven circle of friends and let the collective strength buoy you in your time of need. Ask for help. In the karma of life your turn will come around to give back in a friend's time of need."

Official 5 Day Pouch Test Facebook Group

3. Pot of Soup
Never underestimate the comforting power of a healthy well-made soup: it is your best weapon in the battle against the Carb Monster. Use any fresh vegetables that you like. Saute them in a scant amount of olive oil which will help your body absorb the nutrients and then simmer in reduced sodium chicken, beef, or vegetable broth until nice and tender Serve yourself some delicious goodness one cup at a time and feel the love.

Try These: Carb Monster Soup Recipes

4. Practice Kindness
It simply breaks my heart when I read the self-loathing talk so many of us express when we feel we have failed at weight loss surgery. I think because we are encouraged to set goals we think there is a finish line. But in this effort we are in the race for life; there is no finish line. Sometimes during the race we are full speed ahead and other times we are one foot in front of the other trudging along. I believe on most days we are doing the best we can to make it work in a world where it is much easier to be fat. So please, be kind to yourself. Treat yourself with the compassion and respect you show your dearest friend. Stop the self-loathing dialog and replace it with the generosity in your heart that you so willingly give to others. Be kind to yourself. Please?

More about the role of self kindness: Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

5. Focus
Practice mental presence during the 5 Day Pouch Test. Be mindful of all you eat, how you move your body and observe your energy levels and patterns. Be completely aware of yourself and identify the things that are working and helping you to feel refreshed and alive. Use the 5 Day Pouch Test journal to record your experience and focus on learning about yourself. Awareness is not selfish, it is part of the process of understanding so that we may improve our health and wellness. Carry this focus forward to Day 6 and continue to treat your body in a kind and healthy manner and avoid stepping back into the the self-loathing and unhealthy behavior that brought you here.
Download 5 Day Pouch Test Journal

Make it Today: Pumpkin Spice Protein Mix

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

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Earlier this year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. This newsletter was so well received by our subscribers it has been our most popular publication of 2016. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix

Multi-Use DIY Pumpkin Spice Protein Mix

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

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

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

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

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

Pumpkin Pie Cheesecake Parfait

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

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

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

 

From the Archives: Managing Slider Food & Evening Munchies

5DPT: May Bulletin - Managing Slider Food & Evening Munchies

ICYMI: In Case You Missed It the 5 Day Pouch Test May Bulletin is now available live in our online archive. Link to 5DPT Bulletin to read your information packed newsletter full of facts, tips, and hints to successfully manage your weight with weight loss surgery, the 5 Day Pouch Test, and LivingAfterWLS. Click now - the information is great & free! Enjoy. Link: 5DPT May Bulletin

    "Thank you for joining me today in this information packed 5 Day Pouch Test Bulletin. I have been following various conversations in social media groups about weight regain after bariatric surgery and share with you today articles that I hope will promote a calm understanding of how weight regain happens. Featured topics include slider foods, ways to relieve nausea, and protein supplements. I hope you find something useful as you pursue a long lasting healthy weight with surgery. Thanks for taking time from your busy life to join me here today."  Continue Reading

Remember the Official 5 Day Pouch Test Website is open 24/7!

Happy New Year & Free Shipping from LivingAfterWLS Bookstore

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5 Day Pouch Test Owner's Manual

5 Day Pouch Test Scholar Bundle

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Cooking with Kaye Cookbook Bundle

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Four easy things for a perfect WLS day

Hot Off the Press! LivingAfterWLS Inspired Reminders email bulletin.

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

LivingAfterWLS Inspired Reminders September 8, 2016

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

Do These Four Simple Things Today!

Broken eggs and a perfect day

by Kaye Bailey

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

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

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

Link to the Bulletin

5DPT Special FAQ & Answers Spring 2016 Edition

Now Live in our newsletter archive and delivered to subscriber Inboxes today!

5DPT Special FAQ & Answers Spring 2016 Edition

Welcome to the Special Edition Spring 5 Day Pouch Test Bulletin. Each season we enjoy gathering your hot topic questions about the 5 Day Pouch Test and answering them here in an exclusive email dedicated to the topics important to people like you that are focused on maximizing your health and weight management benefits with WLS and the 5DPT. I appreciate the valuable time you've given this publication and will do my best to make it time well spent. So let's get started with this seasons hot topic FAQ and Answers!  (Don't forget you can always access our growing library of FAQ's and Answers at www.5daypouchtest.com - click the FAQ link).

Hot topics covered in this info-packed FAQ and Answers Newsletter:

• Why it's called a test?
• What if my pouch seems broken after the test?
• What are the time restrictions or liquid restrictions and why are they important?
• How are soups considered liquid?
• What about caffeine and coffee on the 5DPT?

These questions and many more answered for you in this quarterly special edition newsletter. Check it out online and be sure to subscribe so you never miss another issue.

 5DPT Special FAQ & Answers Spring 2016 Edition

5DPT: May Bulletin - Managing Slider Food & Evening Munchies

ICYMI: In Case You Missed It the 5 Day Pouch Test May Bulletin is now available live in our online archive. Link to 5DPT May Bulletin to read your information packed newsletter full of facts, tips, and hints to successfully manage your weight with weight loss surgery, the 5 Day Pouch Test, and LivingAfterWLS. Click now - the information is great & free! Enjoy. Link: 5DPT May Bulletin

"Thank you for joining me today in this information packed 5 Day Pouch Test Bulletin. I have been following various conversations in social media groups about weight regain after bariatric surgery and share with you today articles that I hope will promote a calm understanding of how weight regain happens. Featured topics include slider foods, ways to relieve nausea, and protein supplements. I hope you find something useful as you pursue a long lasting healthy weight with surgery. Thanks for taking time from your busy life to join me here today."

Remember the Official 5 Day Pouch Test website is open 24/7!

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Inventory Clearance:  5DPT Manual: 2nd Edition Just $14.95

Save $10

5DPT Owner's Manual (Second Edition 2012)
We are making room for the third printing of the highly rated 5 Day Pouch Test Owner's Manual (Copyright 2012) that will feature a fresh new cover. The previous cover, shown here, is being retired. Take advantage of our inventory clearance and save $10 off the publisher price of $24.95. Only a few remain - Don't miss this one-time-only low low price!

Clearance Price: $14.95
Limited inventory - Order Today!

PS: Use Coupon Code SPRING2016 and save even more - $2 off any order!


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LivingAfterWLS Publication Pricing

Dear loyal Friends and Readers:
We have so truly appreciated your support of the LivingAfterWLS publications for nearly 10 years.
It has come to our attention that some unauthorized vendors are listing our books at obscene prices for sale on Amazon. Please be assured that this is not the practice of myself or LivingAfterWLS, LLC. We are horrified to learn this and thus far have received no corrective assistance from Amazon.

Therefore we issue this plea to you:
When considering buying one of our titles please
be sure to look at “BUYING OPTIONS" and select
your purchase from the LivingAfterWLS Store.
We are not responsible for (and are disgusted by)
unauthorized vendors listing our books at obscene
prices to discourage your purchase.

We plead with you not to support these merchants.
Our fair trade prices are shown here in this graphic.
We invite you to shop at LivingAfterWLS Bookstore!

Thank you so much!
Kaye