LAWLS Bookstore
Monday, January 30, 2006
Got Calcium?
Three Ways To Get Your RDI
Most Americans do not get enough calcium in their diets; the average daily intake is 500 milligrams shy of the RDI (Recommended Daily Intake) of 1,000 to 1,500 milligrams.
Gastric bypass patients are even more unlikely to intake adequate dietary calcium and without supplementation they may become calcium deficient which ultimately results in osteoporosis. Weight loss surgery patients are limited by the volume of calcium rich foods they may consume. In addition, the malabsorption issue resulting from gastric bypass presents another problem. Since the bowel does not readily absorb calcium and the stomach is drastically shortened there is limited opportunity for the calcium to be absorbed in the body.
Calcium is the most abundant mineral in the body – we have two or three pounds of it, most of which is located in the bones and teeth. In addition to building bones and teeth, calcium is an electrolyte required for transmitting nerve signals, water balance, acid/alkaline balance and maintaining osmotic pressure. It helps the blood to clot and is necessary for the heart muscle function. It’s long been known that calcium will aid in the prevention of osteoporosis, but new studies are identifying calcium for it’s anticancer actions within the colon.
Most dietary calcium comes from dairy products but can also be found in sardines, canned salmon, green leafy vegetables and tofu. The National Academy of Sciences has raised the calcium guideline to 1,000 milligrams a day for people under 51, and to 1,200-1,500 milligrams a day for people over 51.
Gastric bypass patients can do three things to better assimilate calcium in the
body:
First, take a calcium citrate supplement twice daily.
Second, exercise consistently.
Third, enjoy sunshine every day.
Chewable supplements taken twice daily will more rapidly dissolve and assimilate into the body than hard pills. They should be 500 milligrams each; the body cannot absorb more than 500 milligrams at a time. The recommended form for WLS patients is calcium citrate.
Next, studies show that people who exercise regularly better assimilate calcium into the body than sedentary individuals. Even though US Astronauts take calcium supplements in orbit, they return to Earth calcium deficient; NASA believes lack of physical activity prevents their bodies from assimilating the calcium.
Finally, get some sunshine. Twenty minutes a day of direct or indirect sunlight will give the body plenty of natural vitamin D, the “sunshine vitamin”, which is necessary for calcium assimilation.
Doing these three things will make you feel great today and will contribute to healthier aging. Osteoporosis is an epidemic in this country and is directly attributed to calcium deficiency. We all know that when an elderly person falls and breaks a hip death is imminent. Osteoporosis is nearly always the reason why hipbones break when older people fall. In the case of osteoporosis there is nothing the body can do to defend itself from the loss of calcium associated with aging. Supplementation is necessary throughout adulthood to prevent chronic calcium deficiency.
Gastric bypass patients are even more unlikely to intake adequate dietary calcium and without supplementation they may become calcium deficient which ultimately results in osteoporosis. Weight loss surgery patients are limited by the volume of calcium rich foods they may consume. In addition, the malabsorption issue resulting from gastric bypass presents another problem. Since the bowel does not readily absorb calcium and the stomach is drastically shortened there is limited opportunity for the calcium to be absorbed in the body.
Calcium is the most abundant mineral in the body – we have two or three pounds of it, most of which is located in the bones and teeth. In addition to building bones and teeth, calcium is an electrolyte required for transmitting nerve signals, water balance, acid/alkaline balance and maintaining osmotic pressure. It helps the blood to clot and is necessary for the heart muscle function. It’s long been known that calcium will aid in the prevention of osteoporosis, but new studies are identifying calcium for it’s anticancer actions within the colon.
Most dietary calcium comes from dairy products but can also be found in sardines, canned salmon, green leafy vegetables and tofu. The National Academy of Sciences has raised the calcium guideline to 1,000 milligrams a day for people under 51, and to 1,200-1,500 milligrams a day for people over 51.
Gastric bypass patients can do three things to better assimilate calcium in the
body:
First, take a calcium citrate supplement twice daily.
Second, exercise consistently.
Third, enjoy sunshine every day.
Chewable supplements taken twice daily will more rapidly dissolve and assimilate into the body than hard pills. They should be 500 milligrams each; the body cannot absorb more than 500 milligrams at a time. The recommended form for WLS patients is calcium citrate.
Next, studies show that people who exercise regularly better assimilate calcium into the body than sedentary individuals. Even though US Astronauts take calcium supplements in orbit, they return to Earth calcium deficient; NASA believes lack of physical activity prevents their bodies from assimilating the calcium.
Finally, get some sunshine. Twenty minutes a day of direct or indirect sunlight will give the body plenty of natural vitamin D, the “sunshine vitamin”, which is necessary for calcium assimilation.
Doing these three things will make you feel great today and will contribute to healthier aging. Osteoporosis is an epidemic in this country and is directly attributed to calcium deficiency. We all know that when an elderly person falls and breaks a hip death is imminent. Osteoporosis is nearly always the reason why hipbones break when older people fall. In the case of osteoporosis there is nothing the body can do to defend itself from the loss of calcium associated with aging. Supplementation is necessary throughout adulthood to prevent chronic calcium deficiency.
Friday, January 27, 2006
LAWLS: Email Subscriptions
Have you enjoyed our new email services this week? On Sunday we launched the "Recipe of the Week" and on Wednesday our first "You Have Arrived Postcard Club" was emailed. We sent both of these mailings to the full LivingAfterWLS subscriber list. But to receive them in the future you need to log-on to your subscription and update your interest categories. To do that, simply click the link below and enter the email address at which you receive LivingAfterWLS newsletters. You will then have opportunity to hand select the mailings you wish to receive. (This link is always available in the blog header box).
LivingAfterWLS Newsletter Catalog
You Have Arrived Newsletter: Twice monthly newsletter focused on topics of interest to living after WLS.
You Have Arrived Postcard Club: Once weekly email postcard with inspirational quote for living after WLS.
Weekly LivingAfterWLS Recipe: Each Sunday a new recipe delivered to your inbox. Protein & nutrient dense recipes suitable for our community.
LAWLS Leader Helpers: Once a month agenda & articles for use in group meetings.
Coming issues:
We hope you continue to enjoy our LivingAfterWLS Newsletters! The next Recipe of the Week delivers Sunday and Wednesday's Postcard Club has a very special message from our contributor Kim Stover. On February 1st the You Have Arrived newsletter will be delivered - it's all about long-term success with WLS - don't miss it!
Email your newsletter ideas to Kaye
Have a Great Weekend!
Kaye
Thursday, January 26, 2006
Slow Cooker Red and White Chili
Have you ever come across a product you thought was beyond brilliant? Well that's how I feel about the Reynolds slow cooker liners. An idea whose time has come. Slow cooker recipes are ideal for WLS folks, they infuse the meat protein with moisture, can be left unattended and provide tons of great leftovers. But don't you hate the crockpot mess? These new liners literally eliminate the mess! Have you tried them? I found this recipe for Slow Cooker Red & White Chili right on the ReynoldsKitchen website. It's a great recipe. A little rich in carbs - a WLS person in the rapid weight loss phase may wish to elminate one or both cans of the navy beans. Otherwise this is great for LivingAfterWLS - - and clean-up is a breeze! Enjoy!
Kaye
PS - LivingAfterWLS is not affiliated with ReynoldsKitchen so it's safe for me to tell you they are having a great contest right now: "Win a Slow Cooker Full of Cash"! Click over there to enter!
1 Reynolds® Slow Cooker Liner
6 cups cubed cooked chicken or turkey
2 cans (15.5 oz.) navy beans, drained
1 cup chicken broth
1 large onion, chopped
1 large red bell pepper, finely chopped
1 jalapeno pepper, seeded and finely chopped
2 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon dried oregano leaves
1/2 teaspoon each salt and cayenne pepper
OPEN slow cooker liner and place it inside a 5- to 6 ½ -quart slow cooker bowl. Fit liner snugly against the bottom and sides of bowl; pull top of liner over rim of bowl.
PLACE all ingredients in the lined-slow cooker; stir gently to mix. Place lid on slow cooker.
COOK on LOW for 6 to 7 hours OR on HIGH for 3 to 4 hours until hot and sauce thickens slightly.
CAREFULLY remove lid to allow steam to escape. Serve food directly from slow cooker. Do not lift or transport liner with food inside. Cool slow cooker completely; remove liner and toss.
Number of Servings: 6-8
Nutrition Information: calories 342
grams fat 5
% calories from fat 12
milligrams cholesterol 76
milligrams sodium 1184
grams carbohydrates 35
grams fiber 9
grams protein 40
Kaye
PS - LivingAfterWLS is not affiliated with ReynoldsKitchen so it's safe for me to tell you they are having a great contest right now: "Win a Slow Cooker Full of Cash"! Click over there to enter!
1 Reynolds® Slow Cooker Liner
6 cups cubed cooked chicken or turkey
2 cans (15.5 oz.) navy beans, drained
1 cup chicken broth
1 large onion, chopped
1 large red bell pepper, finely chopped
1 jalapeno pepper, seeded and finely chopped
2 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon dried oregano leaves
1/2 teaspoon each salt and cayenne pepper
OPEN slow cooker liner and place it inside a 5- to 6 ½ -quart slow cooker bowl. Fit liner snugly against the bottom and sides of bowl; pull top of liner over rim of bowl.
PLACE all ingredients in the lined-slow cooker; stir gently to mix. Place lid on slow cooker.
COOK on LOW for 6 to 7 hours OR on HIGH for 3 to 4 hours until hot and sauce thickens slightly.
CAREFULLY remove lid to allow steam to escape. Serve food directly from slow cooker. Do not lift or transport liner with food inside. Cool slow cooker completely; remove liner and toss.
Number of Servings: 6-8
Nutrition Information: calories 342
grams fat 5
% calories from fat 12
milligrams cholesterol 76
milligrams sodium 1184
grams carbohydrates 35
grams fiber 9
grams protein 40
Wednesday, January 25, 2006
Judy's Fit Is It Update:
(Photo from Flickr - OK, that's not Judy but I think it's a cool photo of Barbie in her 1980's Jane Fonda workout clothes!)
I am so excited to share Judy's Fit Is It update! When I read it I wanted to get up and put my walking shoes on! She is truly an inspiration - remember - Judy is almost 20 YEARS POST-OP and successfully maintaining her goal weight! It can be done!
"Hi, Kaye! I'm proud to report to you that I have worked out every day this month so far. Last week (15th through 21st) was my best week; I logged 422 minutes. My total through today, 1/25, is 1374 minutes, and I think that's better than I did the entire month of December! I did work out every day in December, but it was a busy month. I was still able to surpass 300 minutes each week."
I do video workouts each morning. My favorite is step aerobics; I have some dance aerobics that I'm also quite fond of. I try to get in strength training and/or Pilates at least 3 times a week, but my favorite workouts incorporate cardio in with the toning. We've had a really mild winter, so I get the outdoor walks on the weekend if I can. I enjoy variety in my workouts. My step and stability ball are my favorite "toys". I have various hand-weights ankle weights and resistance bands/tubing as well. When I work out, I love wearing cute workout clothing (even though nobody sees me).
That's my update. I hope you get all your minutes in, and that you enjoy every one of them!"
Judy
Thanks Judy for Sharing & Inspiring!
I am so excited to share Judy's Fit Is It update! When I read it I wanted to get up and put my walking shoes on! She is truly an inspiration - remember - Judy is almost 20 YEARS POST-OP and successfully maintaining her goal weight! It can be done!
"Hi, Kaye! I'm proud to report to you that I have worked out every day this month so far. Last week (15th through 21st) was my best week; I logged 422 minutes. My total through today, 1/25, is 1374 minutes, and I think that's better than I did the entire month of December! I did work out every day in December, but it was a busy month. I was still able to surpass 300 minutes each week."
I do video workouts each morning. My favorite is step aerobics; I have some dance aerobics that I'm also quite fond of. I try to get in strength training and/or Pilates at least 3 times a week, but my favorite workouts incorporate cardio in with the toning. We've had a really mild winter, so I get the outdoor walks on the weekend if I can. I enjoy variety in my workouts. My step and stability ball are my favorite "toys". I have various hand-weights ankle weights and resistance bands/tubing as well. When I work out, I love wearing cute workout clothing (even though nobody sees me).
That's my update. I hope you get all your minutes in, and that you enjoy every one of them!"
Judy
Thanks Judy for Sharing & Inspiring!
Tuesday, January 24, 2006
Final Week Puritan's Pride Fabulous Vitamin Sale!
Buy 2: Get 3 Free
Just a reminder - this is the final week of this great sale. Be sure to stock up on your vitamins and supplements and enjoy the great savings from our affiliate 
Puritan's Pride Vitamins.
Fit Is It Challenge - Week 3
Email Me The Challenge
We just finished Week 3 of the Fit Is IT Challenge - 180 minutes of exercise a week - -that's the challenge, 30 minutes a day 6 days a week? How did you do? It's been a real quiet week, I haven't heard from many of you. Drop me an email, let me know how you are doing!
I fell 20-minutes short of my personal challenge for 240 minutes of exercise during the week. Even falling short I feel healthy and well from moving my body. I logged 140 minutes cardio, 45 minutes strength training and 35 minutes flexibility training.
New research published today confirms what fitness enthusiasts have long believed: brisk exercise is an effective pick-me-up in the face of depression. As reported by the Associated Press:
Exercise gets you off depression's treadmill
AUSTIN, Texas: Thirty minutes of brisk walking can immediately boost the mood of depressed patients, giving them the same quick pick-me-up they may seek from cigarettes, caffeine or binge eating, a small study found.
Researchers at the University of Texas at Austin found that people suffering from depression who walked on a treadmill for 30 minutes reported feeling more vigorous and had a greater sense of psychological well-being for up to an hour after the workout.
Those patients and another group that sat quietly for 30 minutes both reported reductions in negative feelings such as tension, depression, anger and fatigue. But only the group that exercised said they felt good after the session, according to the study published in the December issue of the journal, Medicine and Science in Sports and Exercise. Lead researcher John Bartholomew said the study reinforced past research that had found consistent exercise, along with medication and counseling, can help people overcome depression.
However, it is among the first studies to show that exercise can have a positive effect right away.
"It's not something you have to do for 10 weeks and it's not something you have to do at a high intensity," said Mr. Bartholomew, an associate professor of kinesiology and health education. "You should derive a benefit very early on in the process, and hopefully that is the kind of thing that will motivate them to continue to engage in the behavior."
The study involved 40 people between the ages of 18 and 55. All were recently diagnosed with major depressive disorder, were not taking anti-depressants and did not regularly exercise.
Twenty patients were assigned to exercise for 30 minutes, while the others sat quietly for the same amount of time.
For mildly to moderately depressed patients, exercise may lessen feelings of helplessness and isolation, said Erik Nelson, an assistant professor of clinical psychiatry at the University of Cincinnati College of Medicine.
We just finished Week 3 of the Fit Is IT Challenge - 180 minutes of exercise a week - -that's the challenge, 30 minutes a day 6 days a week? How did you do? It's been a real quiet week, I haven't heard from many of you. Drop me an email, let me know how you are doing!
I fell 20-minutes short of my personal challenge for 240 minutes of exercise during the week. Even falling short I feel healthy and well from moving my body. I logged 140 minutes cardio, 45 minutes strength training and 35 minutes flexibility training.
New research published today confirms what fitness enthusiasts have long believed: brisk exercise is an effective pick-me-up in the face of depression. As reported by the Associated Press:
Exercise gets you off depression's treadmill
AUSTIN, Texas: Thirty minutes of brisk walking can immediately boost the mood of depressed patients, giving them the same quick pick-me-up they may seek from cigarettes, caffeine or binge eating, a small study found.
Researchers at the University of Texas at Austin found that people suffering from depression who walked on a treadmill for 30 minutes reported feeling more vigorous and had a greater sense of psychological well-being for up to an hour after the workout.
Those patients and another group that sat quietly for 30 minutes both reported reductions in negative feelings such as tension, depression, anger and fatigue. But only the group that exercised said they felt good after the session, according to the study published in the December issue of the journal, Medicine and Science in Sports and Exercise. Lead researcher John Bartholomew said the study reinforced past research that had found consistent exercise, along with medication and counseling, can help people overcome depression.
However, it is among the first studies to show that exercise can have a positive effect right away.
"It's not something you have to do for 10 weeks and it's not something you have to do at a high intensity," said Mr. Bartholomew, an associate professor of kinesiology and health education. "You should derive a benefit very early on in the process, and hopefully that is the kind of thing that will motivate them to continue to engage in the behavior."
The study involved 40 people between the ages of 18 and 55. All were recently diagnosed with major depressive disorder, were not taking anti-depressants and did not regularly exercise.
Twenty patients were assigned to exercise for 30 minutes, while the others sat quietly for the same amount of time.
For mildly to moderately depressed patients, exercise may lessen feelings of helplessness and isolation, said Erik Nelson, an assistant professor of clinical psychiatry at the University of Cincinnati College of Medicine.
Monday, January 23, 2006
P.O.W.W.
One LAWLS Member's Strategy
I don't know about you, but I'm always looking for a new trick to keep me focused on living by the WLS rules so that I can stay healthy and at goal weight. One of our members, Rachael, recently sent me this trick she devised and it's terrific. Here's what she wrote:
"I am two and a half years out and still at my goal weight, and chugging along. I did gain back about 15 pounds, and then got right on the bandwagon again. I found my "cheating with an excuse" problem...PEANUT BUTTER. I did the whole, "but it is protein!" and before you knew it I was licken’ down at least 2-3 tablespoons a day. I quit that real quick and went back to no snacking and lean protein and veggies. I came up with this little bit for a reminder for myself:
P.O.W.W.
P- PROTEIN FIRST
O- OMIT SNACKING
W- WATER
W- WORK OUT!
It helps me out a lot! Every time I look at my plate to eat, or when I have a craving. Its not a "cure-all" but neither is this surgery right?!"
Thanks Rachael for sharing.
"I am two and a half years out and still at my goal weight, and chugging along. I did gain back about 15 pounds, and then got right on the bandwagon again. I found my "cheating with an excuse" problem...PEANUT BUTTER. I did the whole, "but it is protein!" and before you knew it I was licken’ down at least 2-3 tablespoons a day. I quit that real quick and went back to no snacking and lean protein and veggies. I came up with this little bit for a reminder for myself:
P.O.W.W.
P- PROTEIN FIRST
O- OMIT SNACKING
W- WATER
W- WORK OUT!
It helps me out a lot! Every time I look at my plate to eat, or when I have a craving. Its not a "cure-all" but neither is this surgery right?!"
Thanks Rachael for sharing.
Friday, January 20, 2006
Body Image: Helping the Next Generation
One of the biggest mental struggles we have, before and after WLS, is body image. It's not uncommon for a person to reach goal weight with WLS and upon receiving a compliment they say back, "Yeah, but my [fill in blank] is a real mess, ugly, still fat" etc. Have you heard yourself respond that way to a compliment? It is a painful challenge to nurture a healthy body image because often a negative body image originates in childhood.
I recently learned of a 9-year-old girl who refuses to wear her coat this winter. Why? "It makes me look fat." She is not alone. According to Linda Smolak a psychologist and Kenyon College 40% of elementary school girls and 25% of elementary school boys report dissatisfaction with their bodies. Dr. Smolak said, "These unhappy and self-conscious kids report more frequent feelings of depression, insecurity and anxiety."
That describes how I often felt as an overweight child and teen. Can you relate?
It occurred to me that while I work on my body issues (and yes, there are many, just ask Hillary!) perhaps it would be a valuable time to actively engage in encouraging the young people I know to accept their bodies. Perhaps if I modeled positive habits for them they may be spared years of torment and insecurity.
Prevention Magazine suggests these ways to instill a healthy body image in children:
Uncover media myths:
Media images present an unrealistic message about what is beautiful and desirable. Adults should look for opportunities to explain that ultra thin young actresses or super muscular athletes are not realistic for most of us. Focus on healthy eating and active living.
Give Alternatives:
When hearing children criticize someone's body as fat adults should respond by explaining that although overweight can be unhealthy "dieting" usually isn't the solution. A solution to build a healthy body is eating nutritious foods and being physically active each day.
Listen to yourself:
It has been said children learn not from what you say but what you do. Listen to yourself - are you saying "I look fat today" or "My thighs are enormous" or "Look at this ugly excess skin"? Children have observed our weight loss, probably with great curiosity. If we can learn to say, "Wow! I love the power of my healthy weight body" or "This healthy dinner was just the ticket to boost my energy" then we are sending a positive message. Healthy bodies are good. Rather than focus on the flaws we are celebrating good health. And so may our children.
Wouldn't it be awesome if we became the last generation of self-loathing people? We can do it, one child at a time.
Have a great weekend everyone!
Kaye
I recently learned of a 9-year-old girl who refuses to wear her coat this winter. Why? "It makes me look fat." She is not alone. According to Linda Smolak a psychologist and Kenyon College 40% of elementary school girls and 25% of elementary school boys report dissatisfaction with their bodies. Dr. Smolak said, "These unhappy and self-conscious kids report more frequent feelings of depression, insecurity and anxiety."
That describes how I often felt as an overweight child and teen. Can you relate?
It occurred to me that while I work on my body issues (and yes, there are many, just ask Hillary!) perhaps it would be a valuable time to actively engage in encouraging the young people I know to accept their bodies. Perhaps if I modeled positive habits for them they may be spared years of torment and insecurity.
Prevention Magazine suggests these ways to instill a healthy body image in children:
Uncover media myths:
Media images present an unrealistic message about what is beautiful and desirable. Adults should look for opportunities to explain that ultra thin young actresses or super muscular athletes are not realistic for most of us. Focus on healthy eating and active living.
Give Alternatives:
When hearing children criticize someone's body as fat adults should respond by explaining that although overweight can be unhealthy "dieting" usually isn't the solution. A solution to build a healthy body is eating nutritious foods and being physically active each day.
Listen to yourself:
It has been said children learn not from what you say but what you do. Listen to yourself - are you saying "I look fat today" or "My thighs are enormous" or "Look at this ugly excess skin"? Children have observed our weight loss, probably with great curiosity. If we can learn to say, "Wow! I love the power of my healthy weight body" or "This healthy dinner was just the ticket to boost my energy" then we are sending a positive message. Healthy bodies are good. Rather than focus on the flaws we are celebrating good health. And so may our children.
Wouldn't it be awesome if we became the last generation of self-loathing people? We can do it, one child at a time.
Have a great weekend everyone!
Kaye
Thursday, January 19, 2006
Technology is BEAUTIFUL!
Hi Everyone – hope you received and enjoyed the latest “You Have Arrived” newsletter. You may have noticed it has a new look – this week we moved the newsletter and subscriber utility to Constant Contact – a state of the art utility that will serve us well in delivering quality information to you in a timely, spam free manner.
Since opening LivingAfterWLS I have personally hand-managed every subscription and every newsletter mailing. With our community growing so rapidly this had become a full-time job. It is my expectation that this utility will allow me to spend more time writing articles, talking with our community members and answering your emails. I hope you enjoyed the new look of You Have Arrived.
a little ooops!
Now, we all know technology is only as good as the user. And such is the case today. I submitted our mailing and it went flawlessly. We had a rush of new subscribers (Thanks Josie at OH) and I proudly used the function I thought would email them the current newsletter. Well, it went to them and everyone else – again. Sorry about that! I hope you’ll forgive my little “oops” as I learn a new a better way of doing things!
Weekly LAWLS Recipe
Part of our new and improved service here at LivingAfterWLS is a new mailing, The LivingAfterWLS Recipe of the Week. Each Sunday a new WLS friendly, nutrient rich recipe will be emailed to you – if you click the option at Constant Contact. To do this, open your newsletter email, scroll to the bottom of the page and click the link “Update Profile/Email Address”. Then click the Interest Category titled “Weekly LivingAfterWLS Recipe”. Easy as that. You can also click the “LAWLS Leader Helpers” category to receive support group help from our public relations director, Julie Hullinger. We believe these new functions will enhance your LivingAfterWLS lifestyle!
Best wishes,
Kaye
Since opening LivingAfterWLS I have personally hand-managed every subscription and every newsletter mailing. With our community growing so rapidly this had become a full-time job. It is my expectation that this utility will allow me to spend more time writing articles, talking with our community members and answering your emails. I hope you enjoyed the new look of You Have Arrived.
a little ooops!
Now, we all know technology is only as good as the user. And such is the case today. I submitted our mailing and it went flawlessly. We had a rush of new subscribers (Thanks Josie at OH) and I proudly used the function I thought would email them the current newsletter. Well, it went to them and everyone else – again. Sorry about that! I hope you’ll forgive my little “oops” as I learn a new a better way of doing things!
Weekly LAWLS Recipe
Part of our new and improved service here at LivingAfterWLS is a new mailing, The LivingAfterWLS Recipe of the Week. Each Sunday a new WLS friendly, nutrient rich recipe will be emailed to you – if you click the option at Constant Contact. To do this, open your newsletter email, scroll to the bottom of the page and click the link “Update Profile/Email Address”. Then click the Interest Category titled “Weekly LivingAfterWLS Recipe”. Easy as that. You can also click the “LAWLS Leader Helpers” category to receive support group help from our public relations director, Julie Hullinger. We believe these new functions will enhance your LivingAfterWLS lifestyle!
Best wishes,
Kaye
Tuesday, January 17, 2006
January LEADER HELPER
Window of Opportunity
Do you feel your window of opportunity closing? Do others in your support group feel the same way? How about using that topic for your next support group meeting? The new January LEADER HELPER is focused on how you can keep your "window of opportunity" open as long as you choose! If you haven't already received the January LEADER HELPER Unit 5: Window of Opportunity: Fact or Fiction? just Email Julieand request yours today.
The Fit Is IT Challenge - Week 2
Email Me The Challenge
We just finished Week 2 of the Fit Is IT Challenge - 180 minutes of exercise a week - -that's the challenge, 30 minutes a day 6 days a week? How did you do? If you recall, last week I made excuses and fell short of the 180 minutes logging only 160 minutes. I am pleased to report this week I logged 250 minutes of exercise! And I feel GREAT about myself! Imagine that - feelings of accomplishment vs. the self-loathing I felt last week. I hope you are feeling the same way!
Remember Dawn, our friend whose treadmill sat in her entryway for a year unopened? Well, she took the Fit Is It Challenge and read what she wrote, "Just a quick note to let you know that my biking has been successful thus far. Amazingly enough, I have found that getting on the bike just before I retire for the night has been great! You wouldn't think that exercising at the end of the day would be optimum, but it truly has prepared me for a good night's sleep."
"Initially, I watched the 11pm news while cycling. With that method, I found myself watching the clock to see how long I had been on the bike, pushing to get 30 minutes in before I gave up. A few days into the 'new training,' I decided to put on the earphones and use the new iPod my daughters gave me for Christmas, grooving to the oldies I love. It has been FABULOUS! The workout is effortless and I find that I have to make myself get off the bike after 1 hour! I scroll through the tunes to find something upbeat that gives me the pace that I need to achieve on the bike and before I know it, I have worked up a small sweat and I am just 'dancing' if you will on my bike!"
Way to GO DAWN!!!
I love getting letters like that. Another one of our community members, Rachael, wrote, " I am taking up your fit is it challenge and will try to put in 200 minutes a week. I've found I really love swimming and joined a gym so I can do laps." By the way, Rachel has lost more than 130 pounds in the 8 months since her surgery.
Way to Go RACHEL!!!!
Kim Stover, our frequent contributor, is a dedicated come rain-come shine fitness fanatic. Kim is intent on shedding a few pounds that snuck-up on her. I asked how her week went and for some brilliant words of wisdom. This is what she said, "Who Am I To Talk About Fitness??? I've worked my ass off all week and gained weight. My mantra has always been, "It is what it is". In this case, I'm saying, "Some things can't be explained". In spite of the weight gain I'm confident Kim is still chugging along with her fitness routine. As so many of us are learning, Kim KNOWS that long-term weight-loss, health and fitness requires constant effort.
Way to Go KIM!!!
This week my personal challenge is 240 minutes of exercise. That means six 40-minute workouts for me this week. Like Kim and everyone else, it's about constantly challenging the body. When we reach goal weight it is essential to make new goals and add new challenges so we always have something to work toward. If we don't have something to work toward it becomes easy to slide backwards.
Have a great challenge this week!
Kaye
We just finished Week 2 of the Fit Is IT Challenge - 180 minutes of exercise a week - -that's the challenge, 30 minutes a day 6 days a week? How did you do? If you recall, last week I made excuses and fell short of the 180 minutes logging only 160 minutes. I am pleased to report this week I logged 250 minutes of exercise! And I feel GREAT about myself! Imagine that - feelings of accomplishment vs. the self-loathing I felt last week. I hope you are feeling the same way!
Remember Dawn, our friend whose treadmill sat in her entryway for a year unopened? Well, she took the Fit Is It Challenge and read what she wrote, "Just a quick note to let you know that my biking has been successful thus far. Amazingly enough, I have found that getting on the bike just before I retire for the night has been great! You wouldn't think that exercising at the end of the day would be optimum, but it truly has prepared me for a good night's sleep."
"Initially, I watched the 11pm news while cycling. With that method, I found myself watching the clock to see how long I had been on the bike, pushing to get 30 minutes in before I gave up. A few days into the 'new training,' I decided to put on the earphones and use the new iPod my daughters gave me for Christmas, grooving to the oldies I love. It has been FABULOUS! The workout is effortless and I find that I have to make myself get off the bike after 1 hour! I scroll through the tunes to find something upbeat that gives me the pace that I need to achieve on the bike and before I know it, I have worked up a small sweat and I am just 'dancing' if you will on my bike!"
Way to GO DAWN!!!
I love getting letters like that. Another one of our community members, Rachael, wrote, " I am taking up your fit is it challenge and will try to put in 200 minutes a week. I've found I really love swimming and joined a gym so I can do laps." By the way, Rachel has lost more than 130 pounds in the 8 months since her surgery.
Way to Go RACHEL!!!!
Kim Stover, our frequent contributor, is a dedicated come rain-come shine fitness fanatic. Kim is intent on shedding a few pounds that snuck-up on her. I asked how her week went and for some brilliant words of wisdom. This is what she said, "Who Am I To Talk About Fitness??? I've worked my ass off all week and gained weight. My mantra has always been, "It is what it is". In this case, I'm saying, "Some things can't be explained". In spite of the weight gain I'm confident Kim is still chugging along with her fitness routine. As so many of us are learning, Kim KNOWS that long-term weight-loss, health and fitness requires constant effort.
Way to Go KIM!!!
This week my personal challenge is 240 minutes of exercise. That means six 40-minute workouts for me this week. Like Kim and everyone else, it's about constantly challenging the body. When we reach goal weight it is essential to make new goals and add new challenges so we always have something to work toward. If we don't have something to work toward it becomes easy to slide backwards.
Have a great challenge this week!
Kaye
Monday, January 16, 2006
January 16: Kaye's Monday Message
Martin Luther King JR. Day
"Nonviolence is the answer to the crucial political and moral questions of our time: the need for man to overcome oppression and violence without resorting to oppression and violence. Man must evolve for all human conflict a method which rejects revenge, aggression and retaliation. The foundation of such a method is love."
Warm Wishes:
Our community member, Lori, is having her WLS today - please send her kind thoughts and warm wishes as she begins her new life.
Blogging Friends:
A big congratulations goes to our blogging friend Jenn over at Plow Hazard - She reached the 100 pounds lost milestone on Saturday! Way to go Jenn. She is a shining example of making the WLS work for her - in spite of life's ups and downs. Keep up the good work!
For some interesting and hilarious entertainment be sure to check in with TriMom217 over at Who Moved My Cheese? She is documenting her story of WLS, her adventures as a mom and her husband's recent (last week) WLS. TriMom217 says, "I am a 40-something, married with (almost grown) children and ready to reclaim my life."
And for the perspective of someone a bit further out in their WLS adventure please read MayaBlue's Starting Over After WLS. She's a married mother of three, down about 120 pounds and gifted with words and observations. Recently she wrote poignantly of the excess skin after weight loss, "So now every time I bust out those exercise tapes I have to think about how nice I would look if I didn't look like I melted. So in case you were never warned about this be prepared."
You Have Arrived: New Intimacy After WLS
LivingAfterWLS Subscribers: Watch your inbox Thursday, January 19. The latest special issue of our newsletter You Have Arrived is on the way! This newsletter is devoted to the sensitive issue of new intimacy after weight loss surgery, new intimacy after massive weight loss, new intimacy after living so long as obese people. We have examples - good and bad - of how newly thin people respond to attention they never received as obese people. Also some great strategies for "coming out" in the social scene.
Not a subscriber? LINK to the subscription page - the newsletter is published twice a month an emailed free to the LivingAfterWLS subscribers.
If you are new to our community and missed the 2005 You Have Arrived newsletters you can purchase the complete year on CD. The CD includes all 16 newsletters, 3 recipe supplements (over 40 recipes) and a topical index to quickly find articles of interest. The cost is $12 and that includes shipping - you can order through the secure PayPal link.
"Nonviolence is the answer to the crucial political and moral questions of our time: the need for man to overcome oppression and violence without resorting to oppression and violence. Man must evolve for all human conflict a method which rejects revenge, aggression and retaliation. The foundation of such a method is love."--Martin Luther King, Jr., Nobel Prize acceptance speech, Stockholm, Sweden, December 11, 1964.
Warm Wishes:
Our community member, Lori, is having her WLS today - please send her kind thoughts and warm wishes as she begins her new life.
Blogging Friends:
A big congratulations goes to our blogging friend Jenn over at Plow Hazard - She reached the 100 pounds lost milestone on Saturday! Way to go Jenn. She is a shining example of making the WLS work for her - in spite of life's ups and downs. Keep up the good work!
For some interesting and hilarious entertainment be sure to check in with TriMom217 over at Who Moved My Cheese? She is documenting her story of WLS, her adventures as a mom and her husband's recent (last week) WLS. TriMom217 says, "I am a 40-something, married with (almost grown) children and ready to reclaim my life."
And for the perspective of someone a bit further out in their WLS adventure please read MayaBlue's Starting Over After WLS. She's a married mother of three, down about 120 pounds and gifted with words and observations. Recently she wrote poignantly of the excess skin after weight loss, "So now every time I bust out those exercise tapes I have to think about how nice I would look if I didn't look like I melted. So in case you were never warned about this be prepared."
You Have Arrived: New Intimacy After WLS
LivingAfterWLS Subscribers: Watch your inbox Thursday, January 19. The latest special issue of our newsletter You Have Arrived is on the way! This newsletter is devoted to the sensitive issue of new intimacy after weight loss surgery, new intimacy after massive weight loss, new intimacy after living so long as obese people. We have examples - good and bad - of how newly thin people respond to attention they never received as obese people. Also some great strategies for "coming out" in the social scene.
Not a subscriber? LINK to the subscription page - the newsletter is published twice a month an emailed free to the LivingAfterWLS subscribers.
If you are new to our community and missed the 2005 You Have Arrived newsletters you can purchase the complete year on CD. The CD includes all 16 newsletters, 3 recipe supplements (over 40 recipes) and a topical index to quickly find articles of interest. The cost is $12 and that includes shipping - you can order through the secure PayPal link.
Saturday, January 14, 2006
Better Buffalo Chicken Wings
(Previously published in the Dec. 15, 2005 You Have Arrived)
I cringe when I hear WLS people talk about eating Buffalo Wings – no offense Buffalo – but the average serving of Buffalo Wings is 68% fat. Nobody loses weight eating 68% fat, no matter how small the portion. In addition to the fat, wing sauce has a high sugar content. Considering the fat and sugar traditional wings are a recipe for dumping disaster and guaranteed weight gain!
Well, my wing-loving friends, here is an alternative to the high fat version that increases the protein and drops the fat below 30% per serving. Try this next time you have a craving for the wings!
Buffalo Chicken with Warm Blue Cheese Dip:
Ingredients:
“Wings”
Non-stick cooking spray
4 (4-ounce) boneless, skinless chicken breasts
¼ cup wing sauce (preferably low-fat, low-sugar like Wing-it)
Sauce:
1 cup blue cheese, crumbled
1 cup non-fat plain yogurt
1/2 cup dry white wine (white wine vinegar may be substituted)
¼ cup 1% low-fat milk
1 (8 ounce) block fat-free cream cheese, cubed
Directions:
Preheat oven to 400 degrees.
Place each chicken breast half between 2 sheets of plastic wrap. With a meat mallet pound to ½ inch thickness. Place on a baking sheet coated with non-stick spray and brush sparingly with wing sauce. Bake for 5 minutes. Remove from oven, turn and brush sparingly with wing sauce. Return to oven and bake additional five minutes. Remove from oven, turn again and brush sparingly with wing sauce. Bake 5 minutes and remove from oven. Check to be certain chicken is cooked completely (no pink).
Allow chicken to cool. When cool cut into 1”x 1” pieces. Place on platter.
While chicken is cooking place sauce ingredients in a medium saucepan and heat over medium high stirring frequently to combine. Serve sauce in a warm chafing dish or fondue pot. Have toothpicks or skewers handy to use for dipping “wings” in warm blue cheese sauce.
Nutritional data per 2 ounces chicken and ¼ cup blue cheese dip: 282 calories, 10 grams fat (27%), 28 grams protein and 34 grams carbohydrates.
I cringe when I hear WLS people talk about eating Buffalo Wings – no offense Buffalo – but the average serving of Buffalo Wings is 68% fat. Nobody loses weight eating 68% fat, no matter how small the portion. In addition to the fat, wing sauce has a high sugar content. Considering the fat and sugar traditional wings are a recipe for dumping disaster and guaranteed weight gain!
Well, my wing-loving friends, here is an alternative to the high fat version that increases the protein and drops the fat below 30% per serving. Try this next time you have a craving for the wings!
Buffalo Chicken with Warm Blue Cheese Dip:
Ingredients:
“Wings”
Non-stick cooking spray
4 (4-ounce) boneless, skinless chicken breasts
¼ cup wing sauce (preferably low-fat, low-sugar like Wing-it)
Sauce:
1 cup blue cheese, crumbled
1 cup non-fat plain yogurt
1/2 cup dry white wine (white wine vinegar may be substituted)
¼ cup 1% low-fat milk
1 (8 ounce) block fat-free cream cheese, cubed
Directions:
Preheat oven to 400 degrees.
Place each chicken breast half between 2 sheets of plastic wrap. With a meat mallet pound to ½ inch thickness. Place on a baking sheet coated with non-stick spray and brush sparingly with wing sauce. Bake for 5 minutes. Remove from oven, turn and brush sparingly with wing sauce. Return to oven and bake additional five minutes. Remove from oven, turn again and brush sparingly with wing sauce. Bake 5 minutes and remove from oven. Check to be certain chicken is cooked completely (no pink).
Allow chicken to cool. When cool cut into 1”x 1” pieces. Place on platter.
While chicken is cooking place sauce ingredients in a medium saucepan and heat over medium high stirring frequently to combine. Serve sauce in a warm chafing dish or fondue pot. Have toothpicks or skewers handy to use for dipping “wings” in warm blue cheese sauce.
Nutritional data per 2 ounces chicken and ¼ cup blue cheese dip: 282 calories, 10 grams fat (27%), 28 grams protein and 34 grams carbohydrates.
Friday, January 13, 2006
Friday the 13th
13 Ways to Treat Yourself Good
1. Take deep breaths to oxygenate your cells. Breathe in through your nose filling your lungs completely. Hold it. Breathe out through your mouth. Repeat 13 times.
2. Stretch your body. Reach hands high over head as far as you can, then slowly bend and reach for your toes 13 times.
3. Make a list of 13 personal accomplishments since your WLS.
4. Make a list of 13 Fun-To-Do's that your WLS makes possible.
5. Take a 13 minute walking break and enjoy the power of your new body.
6. Give yourself a $13 treat - a nice hand cream or a specialty tea - something you don't normally buy for yourself.
7. Make a salad using 13 different vegetables. If you prefer, make a 13-veggie soup.
8. Eat 13 almonds, one at a time, chewing and enjoying.
9. Divide the number of pounds you have lost by 13 and call the result your lucky number of the day.
10. Smile at 13 different people today.
11. Give yourself a 13-second hand massage using an aromatic lotion. Your hands will appreciate the break from the keyboard.
12. Kiss and/or hug someone 13 times. (Pets count too!)
13. Take a 13-minute time out and just be.
2. Stretch your body. Reach hands high over head as far as you can, then slowly bend and reach for your toes 13 times.
3. Make a list of 13 personal accomplishments since your WLS.
4. Make a list of 13 Fun-To-Do's that your WLS makes possible.
5. Take a 13 minute walking break and enjoy the power of your new body.
6. Give yourself a $13 treat - a nice hand cream or a specialty tea - something you don't normally buy for yourself.
7. Make a salad using 13 different vegetables. If you prefer, make a 13-veggie soup.
8. Eat 13 almonds, one at a time, chewing and enjoying.
9. Divide the number of pounds you have lost by 13 and call the result your lucky number of the day.
10. Smile at 13 different people today.
11. Give yourself a 13-second hand massage using an aromatic lotion. Your hands will appreciate the break from the keyboard.
12. Kiss and/or hug someone 13 times. (Pets count too!)
13. Take a 13-minute time out and just be.
Wednesday, January 11, 2006
Pucker-UP!
Eat Lemons For Your Health
Not many of us would instinctively reach for a lemon as a snack, but when used in cooking a savory dish, lemons are a flavor powerhouse and an exceptional source of healthy nutrients. Just ¼ cup of freshly squeezed lemon juice contains 45% Daily Value of Vitamin C - all that for a mere 15 fat-free calories.
The Vitamin C in lemons is a natural source of antioxidant - the good warrior that fights the free radicals in the body. Free radicals are the bad guys in the body because they mess with the cells, cause inflammation and arthritis and plug-up the artery walls with plaque leading to diabetic heart disease. The more natural Vitamin C we can include in our daily diet the more antioxidants we have to fight cell deterioration and disease.
You may picture a childhood lemonade stand when I mention lemons. Those were the days! But now a healthier way to enjoy lemon in the diet is to use it as an ingredient for savory dishes and avoid the high-sugar drinks and desserts.
Serving Ideas for Lemons
The World's Healthiest Foods has these quick easy serving ideas for including lemon in the diet:
Place thinly sliced lemons, peel and all, underneath and around fish before cooking. Baking or broiling will soften the slices so that they can be eaten along with the fish.
Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make a light and refreshing salad dressing.
If you are watching your salt intake (and even if you are not), serve lemon wedges with meals as their tartness makes a great salt substitute.
Lemon Recipes for LivingAfterWLS
Seared Halibut with Green Salad
Poached Eggs Over Sautéed Spinach Greens
Lemon Herbed Chicken Breasts
The Vitamin C in lemons is a natural source of antioxidant - the good warrior that fights the free radicals in the body. Free radicals are the bad guys in the body because they mess with the cells, cause inflammation and arthritis and plug-up the artery walls with plaque leading to diabetic heart disease. The more natural Vitamin C we can include in our daily diet the more antioxidants we have to fight cell deterioration and disease.
You may picture a childhood lemonade stand when I mention lemons. Those were the days! But now a healthier way to enjoy lemon in the diet is to use it as an ingredient for savory dishes and avoid the high-sugar drinks and desserts.
Serving Ideas for Lemons
The World's Healthiest Foods has these quick easy serving ideas for including lemon in the diet:
Place thinly sliced lemons, peel and all, underneath and around fish before cooking. Baking or broiling will soften the slices so that they can be eaten along with the fish.
Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make a light and refreshing salad dressing.
If you are watching your salt intake (and even if you are not), serve lemon wedges with meals as their tartness makes a great salt substitute.
Lemon Recipes for LivingAfterWLS
Seared Halibut with Green Salad
Poached Eggs Over Sautéed Spinach Greens
Lemon Herbed Chicken Breasts
Tuesday, January 10, 2006
Tragedy in Our Community
Our community member, Sandi - the voice behind the beautiful blog Sandi's RNY Journey, received word at midnight that her sister was killed by a drunk driver. Sandi's sister was 39 years old.
Please take a moment to offer your sympathies to Sandi by commenting on her blog.
I am attempting to get her US Mail address. If you wish to send Sandi a card please email me; I will forward the information when I get it.
On behalf of the LivingAfterWLS community I extend my deepest sympathy to Sandi and her family. I pray she may find comfort at this time of tragic loss.
Thank you,
Kaye
Please take a moment to offer your sympathies to Sandi by commenting on her blog.
I am attempting to get her US Mail address. If you wish to send Sandi a card please email me; I will forward the information when I get it.
On behalf of the LivingAfterWLS community I extend my deepest sympathy to Sandi and her family. I pray she may find comfort at this time of tragic loss.
Thank you,
Kaye
Monday, January 09, 2006
A Review: Snacking & Grazing
Since we are earnest into the New Year I thought it was a great time to review some thoughts about snacking after WLS. We know the rule is "no-snacking" but it's just not as easy as that. We also know that snacking and grazing are the leading causes of weight regain for WLS patients.
If I Must Snack Then Let Me Snack Well
Excerpted from "You Have Arrived" July 18, 2005
On most days I can talk myself down from a need-to-snack crisis. I use that great motivator, fear - fear of dumping, vomiting or weight regain to not snack. But on those days when I really need something, not head hunger, but genuine feel-it-in-the-gut hunger, let me snack and let me snack well.
For myself I must remind, "Snack ONLY if you are hungry. DON'T make snacking a habit!" By the same token, if I am hungry, select wisely a snack to meet my nutritional needs; I avoid self-loathing and disgust or snackers remorse. I supply good nutrition to my body. Wise snacking will feed my body, fuel my soul.
A disclaimer here – please, PLEASE! PLEASE!! Follow the very specific guidelines of your bariatric center while in the phase of rapid weight loss. Tweeking of the rules is only acceptable once goal weight is achieved and you adjust into living after weight loss surgery. Thanks!
Here are the top best and worst snacks for LivingAfterWLS. If you must snack then snack well!
Enjoy Wise Snack Choices
* Protein bars/shakes
* Lean deli meat (turkey, chicken)
* Shimp, tuna or seafood flakes
* Low fat cottage cheese or mozzarella cheese
* Melons, apple slices, berries or any tolerated fruit
* Jerky
* Sugar-free Jell-O
* Hard-cooked eggs
* Nonfat, unsweetened yogurt
* Peanut butter w/apples
The wise snack list includes items that are high in protein, low in simple carbohydrates (sugars) and are fairly basic or unprocessed. You will also notice foods rich in calcium, vitamins and minerals to feed the body well. In addition most of these foods will satiate the pouch and it is unlikely one will engage in prolonged snacking on any of these items. In other words, make a good choice, enjoy it and move on with your life. No more grazing.
You will notice sugar-free Jell-O is on the wise food list, but sugar free items are on the poor choice list. Sugar free Jell-O is a good source of protein and when combined with other ingredients such as yogurt or cottage cheese can be a nutritional snack unlike many sugar-free sweets that are nutrionally void. The sugar-free sweets to avoid are candy, puddings and baked items as they lack nutritional value. They waste pouch space and simply add calories to the diet.
Avoid These Poor Snack Choices
* Pretzels, potato chips, corn chips
* Crackers - sweet or savory
* Trail mix, sunflower seeds, nuts
* Cookies, cakes, pies, pastries
* Popcorn
* Sugar-Free Sweets (except Jell-o)
* Granola
* Full-fat, full-sugar frozen desserts (ice cream, frozen yogurt, frozen custard)
* Things containing butter or mayonnaise
What you will notice about the poor snack choices is that most are nutritionally void foods – they do nothing to feed your body the vitamins, minerals and nutrients it needs to function well. In addition when grazed upon many of these foods can be consumed in large quantities by gastric bypass patients. It’s called the "soft foods phenomena". When WLS patients eat soft foods (think crackers) which mix with stomach fluids a slurry results. This mixture passes through the pouch into the bypassed intestine allowing for steady intake without satiation. In addition, these foods may cause dumping or vomiting.
You may be surprised to see trail mix and granola on the foods to avoid list as they are well known "health foods." It's true trail mix and granla are nutritionally dense but most bariatric patients report a low tolerance for nuts, seeds and raisins. In addition many of these foods contain hidden sugars.
If I Must Snack Then Let Me Snack Well
Excerpted from "You Have Arrived" July 18, 2005
On most days I can talk myself down from a need-to-snack crisis. I use that great motivator, fear - fear of dumping, vomiting or weight regain to not snack. But on those days when I really need something, not head hunger, but genuine feel-it-in-the-gut hunger, let me snack and let me snack well.
For myself I must remind, "Snack ONLY if you are hungry. DON'T make snacking a habit!" By the same token, if I am hungry, select wisely a snack to meet my nutritional needs; I avoid self-loathing and disgust or snackers remorse. I supply good nutrition to my body. Wise snacking will feed my body, fuel my soul.
A disclaimer here – please, PLEASE! PLEASE!! Follow the very specific guidelines of your bariatric center while in the phase of rapid weight loss. Tweeking of the rules is only acceptable once goal weight is achieved and you adjust into living after weight loss surgery. Thanks!
Here are the top best and worst snacks for LivingAfterWLS. If you must snack then snack well!
Enjoy Wise Snack Choices
* Protein bars/shakes
* Lean deli meat (turkey, chicken)
* Shimp, tuna or seafood flakes
* Low fat cottage cheese or mozzarella cheese
* Melons, apple slices, berries or any tolerated fruit
* Jerky
* Sugar-free Jell-O
* Hard-cooked eggs
* Nonfat, unsweetened yogurt
* Peanut butter w/apples
The wise snack list includes items that are high in protein, low in simple carbohydrates (sugars) and are fairly basic or unprocessed. You will also notice foods rich in calcium, vitamins and minerals to feed the body well. In addition most of these foods will satiate the pouch and it is unlikely one will engage in prolonged snacking on any of these items. In other words, make a good choice, enjoy it and move on with your life. No more grazing.
You will notice sugar-free Jell-O is on the wise food list, but sugar free items are on the poor choice list. Sugar free Jell-O is a good source of protein and when combined with other ingredients such as yogurt or cottage cheese can be a nutritional snack unlike many sugar-free sweets that are nutrionally void. The sugar-free sweets to avoid are candy, puddings and baked items as they lack nutritional value. They waste pouch space and simply add calories to the diet.
Avoid These Poor Snack Choices
* Pretzels, potato chips, corn chips
* Crackers - sweet or savory
* Trail mix, sunflower seeds, nuts
* Cookies, cakes, pies, pastries
* Popcorn
* Sugar-Free Sweets (except Jell-o)
* Granola
* Full-fat, full-sugar frozen desserts (ice cream, frozen yogurt, frozen custard)
* Things containing butter or mayonnaise
What you will notice about the poor snack choices is that most are nutritionally void foods – they do nothing to feed your body the vitamins, minerals and nutrients it needs to function well. In addition when grazed upon many of these foods can be consumed in large quantities by gastric bypass patients. It’s called the "soft foods phenomena". When WLS patients eat soft foods (think crackers) which mix with stomach fluids a slurry results. This mixture passes through the pouch into the bypassed intestine allowing for steady intake without satiation. In addition, these foods may cause dumping or vomiting.
You may be surprised to see trail mix and granola on the foods to avoid list as they are well known "health foods." It's true trail mix and granla are nutritionally dense but most bariatric patients report a low tolerance for nuts, seeds and raisins. In addition many of these foods contain hidden sugars.
Warm Wishes
Please send your warmest wishes to Kathie and Judy who both had their weight loss surgery today.
Sunday, January 08, 2006
January LEADER HELPER
Weight Loss Surgery Window of Opportunity; Fact or Fiction?
To receive this LEADER HELPER Email Julie
To receive this LEADER HELPER Email Julie
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