Not doing anything today? Clean the Fridge!

Quick before the Holidays, give the 5DPT a whirl and avoid Holiday weight gain:
The 5 Day Pouch Test: Express Study Guide

Food Safety:
In the days and weeks leading up to the Winter high holidays we at the LivingAfterWLS Blog will be covering several food safety topics to keep you and those around your table healthy and well. After WLS it seems we become particularly sensitive to food illnesses so knowing how to prevent food borne illness and food contamination becomes paramount to our well being. I hope you will enjoy these features and take advantages of the many reliable resources we share here. Earlier this week we share a cool infographic and information for a safe and healthy Thanksgiving: Thanksgiving Food Safety


Today is a great time to continue the conversation: 
It is National Clean Out Your Refrigerator Day! 
Is your refrigerator giving you the stink eye?

Well - I'm getting the big ol' stink eye from the kitchen fridge and the basement fridge (better known around here as the "Island of Misfit Food!")  Lucky for me today is National Clean Out your Refrigerator Day! Yup! Who knew we had such a holiday?  Here's what I learned about it from the ever-so-informative website: Days of the Year

When : Always November 15th

Clean Out Your Refrigerator Day is today.

"What's that in the back of the refrigerator!? I don't want to find out. Don't open it...... the odor may overwhelm you!!! Hold your breath, scrunch your nose if you must, and get to the task.

Everything in your refrigerator was once a fresh, healthy food, ready for your consumption. It may have been a tasty leftover, intended for later enjoyment. Unfortunately, over the course of weeks or more, things get pushed to the back of the refrigerator and slowly transform into something impossible to identify. 


We've all run across items in the refrigerator that once were tasty food, But, now, they are some dried out, mold covered nasty, that you remove and dispose of at arms length. 


Who wins the prize for the worst refrigerator surprises? Most often, it's workplace refrigerators.


Use this day to clean out your refrigerator, top to bottom. When it comes to food safety, we fall back to the old saying  When in doubt, throw it out!"

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Origin of Clean Out Your Refrigerator Day: We found references suggesting that Whirlpool Home Appliances was promoting Clean Out Your Refrigerator Day. However, we went to their website and performed a search of it. They make no mention of this day. 

Common speculation is that this day was created just in advance of Thanksgiving, to allow room for holiday leftovers. 

And here is a little refresher from the FDA on the good and proper method for going from stink to sweet as we mark this auspicious national holiday. Follow the link to the FDA for a print version to add to your Kitchen 411 Binder.

Food Safety: Removing Odors from Refrigerators and Freezers

                                 FDA Fact Sheet: Refrigerators and Freezers

Refrigerators and freezers are two of the most important pieces of equipment in the kitchen for keeping food safe. We are instantly reminded of their importance when the power goes off, flooding occurs, or the unit fails, causing food to become unsafe and spoil. The odors that develop when food spoils can be difficult to remove. Use this information to learn how to remove odors from units or how to safely discard an affected unit.
To Remove Odors from Refrigerators and Freezers
If food has spoiled in a refrigerator or freezer and odors from the food remain, they may be difficult to remove. The following procedures may help but may have to be repeated several times.

• Dispose of any spoiled or questionable food.
• Remove shelves, crispers, and ice trays. Wash them thoroughly with hot water and detergent. Then rinse with a sanitizing solution (1 tablespoon unscented, liquid chlorine bleach per gallon of water).
• Wash the interior of the refrigerator and freezer, including the door and gasket, with hot water and baking soda. Rinse with sanitizing solution as above.
• Leave the door open for about 15 minutes to allow free air circulation.

If odors remain, try any or all of the following:

• Wipe inside of unit with equal parts vinegar and water. Vinegar provides acid which destroys mildew.
• Leave the door open and allow to air out for several days.
• Stuff both the refrigerator and freezer with rolled newspapers. Close the door and leave for several days. Remove paper and clean with vinegar and water.
• Sprinkle fresh coffee grounds or baking soda loosely in a large, shallow container in the bottom of the refrigerator and freezer.
• Place a cotton swab soaked with vanilla inside the refrigerator and freezer. Close door for 24 hours. Check for odors.
• Use a commercial product available at hardware and housewares stores. Follow the manufacturer's instructions.

If Odors Cannot Be Removed
If odors cannot be removed, then the refrigerator or freezer may need to be discarded. If you need to discard the refrigerator or freezer, discard it in a safe manner:

• "Childproof" old refrigerators or freezers so children do not get trapped inside. The surest way is to take the door off.
• If the door will not come off, chain and padlock the door permanently and close tightly, or remove or disable the latch completely so the door will no longer lock when closed.

It is unlawful in many jurisdictions to discard old refrigerators or freezers without first removing the door. Depending on where you live, your appliance will be picked up by your solid waste provider, recyclers, a retailer (if you buy a new unit), or program sponsored by local or regional utilities.

Is this food still good?
Do you find yourself asking, "I wonder if this food item is still good?" or "How long will this keep in the refrigerator or freezer?" Check out this chart from FoodSafety, the USDA consumer resource site:
Storage times for the Refrigerator and Freezer

Protein Breakfasts to Celebrate World Diabetes Day

Excellent eBook resource: All 5 Day Pouch Test Recipes including Breakfasts
The 5 Day Pouch Test: Complete Recipe Collection

Today is World Diabetes Day - A dedicated day on which international attention is given to raise awareness about diabetes which affects almost 400 million people worldwide and contributes to 5 million deaths annually. This year's initiative promotes the benefits of starting the day with a healthy breakfast to reduce the risks of diabetes.

Follow me on Twitter @LivingAfterWLS and check out the many tweets about #WDD

Weight loss surgery patients who follow the high protein diet prescribed by their bariatric centers are familiar with the benefits that come from starting the day with protein. I've gathered some of the high protein breakfast recipes we've shared here on the blog over the years for your enjoyment. Celebrate World Diabetes Day by committing to starting the day off right with a great serving of protein! Refresher: Protein First but how much?

Learn more about World Diabetes Day

Microwave Coffee Cup Scramble

From Incredible Egg

For a quick and easy breakfast in less than 3 minutes, try this microwave egg scramble. Just add your favorite toppings & take it to go!

2 EGGS
2 Tbsp. milk
2 Tbsp. shredded Cheddar cheese
Salt and pepper

COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended. (Kaye's Note: Be certain to beat eggs well; reviews on the Incredible Egg site indicate not beating the eggs and breaking the yolk causes them to "explode" during cooking or after the first 45 seconds when stirring. And always hold hot foods away from your face when removing from microwave or other heat source!)

MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.  TOP with cheese; season with salt and pepper. Enjoy warm!

Makes one serving that is a good source of protein, vitamin D, choline, vitamin A, folate, calcium, and iron.  Nutrition: 215 calories, 13g fat (6g saturated, 2g polyunsaturated, 5g monounsaturated), 17g protein, 2g carbohydrate.

More Fast and Easy Breakfasts from Incredible Egg

Egg-Broccoli Breakfast Bake
This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day. This may be used for breakfast on Days 4 and 5 of the 5 Day Pouch Test.

Egg-Broccoli Breakfast Bake

Egg Recipes in the LivingAfterWLS Kitchen

The One-Pan Breakfast
Here is a blueprint for a manly one-pan breakfast. Use it as your guideline for tossing together great food in snap to start the day off right.
One-Pan Breakfast

Mini Breakfast Pizzas
I just found this great recipe from the American Egg Board: Mini Breakfast Pizzas. What a great way to start your day and what a healthy way to send the kids off to school.
High Protein Energy Breakfast

Eggs for Dinner: Ham and Egg Casserole 

A wonderful dinner casserole that sneaks in some extra veggies but still very high in protein. Delicious fresh or reheated the following day.
 
Recipe: Ham and Egg Casserole






Think Oatmeal: Pumped Up Protein Oatmeal
Long revered as a nutritional powerhouse, oatmeal is a great platform for adding whole grain to our diet because it lends itself to a variety ingredients and flavors that boost protein and enhance the eating experience.  In the recipe below, Egg-White Whipped Vanilla Oatmeal provided by Quaker Oats, we add 14 grams protein per serving by whipping and cooking egg whites right into the oatmeal. The meal is further protein fortified with a topping of Greek yogurt giving this filling meal a potential of 22 grams protein! Once the technique of adding egg white in the final cooking step is mastered we can experiment with all manner of toppings to please the taste buds and meet our WLS nutritional needs.
Egg-White Whipped Vanilla Oatmeal

Check out this post: Kaye's Top 5 Day-6 Recipes

World Diabetes Day: Off to the right start

Need help getting back to the basics of WLS?
Instant Download: The 5 Day Pouch Test: Express Study Guide

2014 World Diabetes Day Messages:
One: Investing in a healthy breakfast will reduce the global burden of diabetes, and save billions in lost productivity and healthcare costs. 

Two: Ensure access to an affordable and healthy breakfast is essential to reducing the global burden of diabetes.

Source: World Diabetes Day www.idf.org

Tomorrow, Friday November 14, 2014, marks World Diabetes Day on which international attention is given to raise awareness about diabetes which affects almost 400 million people worldwide and contributes to 5 million deaths annually.

As people who have been surgically treated for the metabolic disorder obesity our lives are often affected by diabetes (most commonly type 2 diabetes) and we understand the impact of this disease on our health and daily well being. Weight loss surgery and the weight loss following the surgical intervention are known to reduce the condition of type 2 diabetes. We understand that an ongoing focused effort to follow a healthy diet is necessary to keep the condition in remission. Knowing this we are well served in giving our attention to World Diabetes Day.

"World Diabetes Day takes place on 14 November every year," according to the International Diabetes Foundation (IDF).  World Diabetes Day was introduced by the IDF and the World Health Organization (WHO) in 1991. World Diabetes Day unites the global diabetes community to produce a powerful voice for diabetes awareness and advocacy, engaging individuals and communities to bring the diabetes epidemic into the public spotlight." Fifteen years later the United Nations joined IDF and WHO and officially recognized  ‘World Diabetes Day’ in 2006.

Diabetes is a global pandemic that crosses national borders without regard to race, gender, or economic circumstance. It is estimated that 11 percent of all healthcare spending  across the globe goes to treating the preventable risk factors of type 2 diabetes. In fact, the majority of the costs related to diabetes are spent on treating complications which can affect the heart, eyes, kidneys, and feet. These are complications that can be prevented through early diagnosis and proper management of diabetes.

The IDF maintains that one of the easiest ways to reduce the risks of diabetes is to start the day with a healthy breakfast. This means trading high energy low nutrient breakfast meals for healthier fare to start the day in a healthy balanced way that positively affects blood glucose levels and reduces the risks of diabetes. IDF believes starting the day with a healthy nutrient dense breakfast will make significant progress in reducing the risk factors that contribute to diabetes. Here are the details from IDF:

• Over 70% of type 2 diabetes cases can be prevented or delayed by adopting healthier lifestyles, equivalent to up to 150 million cases by 2035.
• Eating a healthy breakfast decreases the risk of developing type 2 diabetes.
• A healthy diet containing leafy vegetables, fresh fruit, whole grains, lean meat, fish and nuts can help reduce a person's risk of type 2 diabetes and avoid complications in people with diabetes. 
• Skipping breakfast is associated with weight gain, one of the main risk factors for type 2 diabetes. Overweight and obesity account for up to 80% of new cases of type 2 diabetes.
• Reducing the prevalence of type 2 diabetes will result in an increased participation and productivity in the workforce, given that the greatest number of people with diabetes are between 40 and 59 years of age.

After weight loss surgery we are instructed to avoid low-nutrient processed carbohydrates that are often the primary ingredient in manufactured breakfast cereals. A high protein breakfast, containing dairy protein including eggs, or animal protein including lean meats, poultry, fish, and shellfish, is the standard diet most commonly prescribed to patients of all currently practiced bariatric procedures. Adding fruits and vegetables is encouraged as one-third of nutrient intake. This diet is in keeping with the IDF suggestions for a healthy breakfast. And it is likely this contributes to lowered risk and symptoms of type 2 diabetes.

For great tips in the fight against diabetes follow World Diabetes Day on Twitter: @WDD.

International Diabetes Federation: Blue circle

The blue circle is the universal symbol for diabetes. Until 2006, there was no global symbol for diabetes. The purpose of the symbol is to give diabetes a common identity. It aims to:

• Support all existing efforts to raise awareness about diabetes
• Inspire new activities, bring diabetes to the attention of the general public
• Brand diabetes
• Provide a means to show support for the fight against diabetes

Retro-graphic: Thanksgiving Food Safety

FoodSafety.gov is the gateway to food safety information provided by government agencies. “The federal government will enhance www.foodsafety.gov to better communicate information to the public and include an improved individual alert system allowing consumers to receive food safety information, such as notification of recalls. Agencies will also use social media to expand public communications.”

Foodsafety.gov is a terrific site provided and produced by the United States Department of Agriculture. You cannot beat it as a resource for the most current information and guidance in keeping food safe and preventing foodborne illness. Bookmark foodsafety.gov as your go-to resource for reliable advice in all your food preparation.

Check out this retro-style infographic featuring Thanksgiving Food Safety Tips. Link Here for the full scale image on Flickr.

Get ready for the holidays - do the 5DPT now!
The 5 Day Pouch Test: Express Study Guide

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Why Use a Food Thermometer?

Using a food thermometer is the only reliable way to ensure safety and to determine desired "doneness" of meat, poultry, and egg products. To be safe, these foods must be cooked to a safe minimum internal temperature to destroy any harmful microorganisms that may be in the food. "Doneness" refers to when a food is cooked to a desired state and indicates the sensory aspects of foods such as texture, appearance, and juiciness. Unlike the temperatures required for safety, these sensory aspects are subjective. (USDA Food Safety)

Thanksgiving: A Season of Service

The 5 Day Pouch Test: Express Study Guide

"Gathering is more about sharing. The individual traditions that are created add to the larger tradition. There is a feeling of participation in the greater human experience."

~ John Sherry, University of Notre Dame

Thanksgiving is, of course, a celebration of harvest, a symbol of friendship and a time for families to come together. Unless you can't stand your family. Be that as it may, the holiday has an interesting history, one that has now developed into a three-state dispute over which one hosted the first Thanksgiving. The feast's origins are commonly traced to the Pilgrim gathering at Plymouth, Massachusetts, in 1621. But interestingly, some sources point to similar feasts held in places like Virginia or even Spanish Florida.

A couple of centuries later, in addition to family feasts, Thanksgiving is celebrated with parades (New York City, Detroit), cultural festivals (Milwaukee, New Mexico) and "Turkey Trot" road races (Nevada, Seattle). It's also recognized as the start of the Winter holiday season, so there are plenty of light shows (Oklahoma, Phoenix), homages to Christmas (Mississippi, North Dakota) and Black Friday sales (Iowa, Pennsylvania).

More recently this is the season of serving our fellow man. VolunteerMatch.Org is a great repository of events across the country that provide opportunities during the holidays and all year to volunteer and serve others.  Link: United States Thanksgiving Volunteer Opportunities

Click on the link to learn more about how and where you can volunteer this holiday -- and make Thanksgiving better for someone else. Also, learn more about what other fun activities are happening in your area. (Note: Most organizations prefer that you call in advance to officially register as a volunteer rather than just showing up.)

Direct Link: Thanksgiving Volunteer Opportunities

Dinner Tonight: Delicious Stuffed Peppers

The 5 Day Pouch Test: Express Study Guide

Previously published in our 5 Day Pouch Test Bulletin Nov. 2012. Link Here to read the bulletin in our newsletter online archive. This is what my family is having for dinner tonight! I can hardly wait, the cooking aroma is teasing my hunger button! I hope you will try this recipe and let me know what you think!

Featured Recipe: Turkey Filled Colorful Peppers

With a Halloween Spin   I saw stuffed peppers carved to look like Jack-O-Lanterns on Pinterest and it was such a clever presentation I just had to give it a try. I learned carving a pepper is much easier than carving a pumpkin, and gutting a pepper is much more pleasant than gutting a pumpkin. I used a paring knife to carve the peppers (red, orange, and yellow) before stuffing and then cooking following the recipe below. This recipe is from my book, "Cooking with Kaye: Methods to Meals" on page 171. The peppers are stuffed with lean ground turkey and vegetables then baked in the slow cooker. The recipe calls for a topping of shredded Monterey Jack Cheese. In the example above I substituted a mixture of equal parts crumbled crackers and grated Parmesan cheese.  I hope you'll give this a try - with or without a Jack-O-Lantern smile! Use for Days 4 or 5 of 5DPT or Day 6 anytime! Turkey Filled Colorful Peppers Freeway Chef, delectable aroma, low carbs, high nutrients, low calories Oven-baked stuffed peppers require the ground meat be cooked in a skillet before the peppers are stuffed and baked. Slow cooker stuffed peppers eliminate this step while producing a moist meaty Protein First meal. Ingredients: 3 sweet bell peppers; assorted colors 1 (20-ounce) package Jennie-O® Lean Ground Turkey Breast 1 small onion, minced 1 carrot, grated 1 stalk celery, minced 1½ teaspoons Mrs. Dash® Original Seasoning ¼ teaspoon ground pepper 1 egg 1 (8-ounce) can tomato sauce 1 to 2 cups chicken broth, reduced sodium 3 ounces shredded Monterey Jack Directions: Wash and dry bell peppers. Depending upon how peppers will fit in your slow cooker remove stems and cut vertically so each pepper half will rest on its side; or cut top off so peppers will rest upright. Remove seeds and membranes; set aside. In a medium mixing bowl gently mix the ground turkey, onion, carrot, celery, seasoning blend, ground pepper, egg, and tomato sauce. Spoon mixture evenly in peppers; arrange peppers in slow cooker; add enough chicken broth to fill bottom of cooker 1 to 2-inches deep. Cover; set cooker to low and cook 4 to 6 hours or high and cook 2 to 4 hours. About 30 minutes before serving check meat for doneness using an instant-read meat thermometer: temperature should be 160°F. If turkey is done top peppers with cheese; return cover and continue cooking 10 to 15 minutes until cheese is melted. Serve warm. Nutrition: Serves 6. Each serving provides 201 calories, 29 grams protein, 6 grams fat, 6 grams carbohydrate, 1 gram dietary fiber. Try This: Prepare 2 cups cooked white rice and serve with stuffed peppers. Reprinted with permission (c) LivingAfterWLS 2012 Cooking with Kaye: Methods to Meals Page 171 Order your copy today! Learn More Introductory Price: $23.95 (Publishers Price: $27.95 - Save $4) Buy Now

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LivingAfterWLS Self-Assessment: Tool for your Success

LivingAfterWLS Self-Assessment Worksheet Download

"This worksheet should be used as a private tool with the intent to keep your eye on the goal. It is a contract with yourself; a contract of honor and self-respect because you deserve to treat yourself well and engage in appropriate long-term behaviors in pursuit of your healthiest life." ~Kaye Bailey

 

For those who are struggling or have lost that early post-op vigor: I'd like you to give the LivingAfterWLS Self-Assessment a try. It is a simple two-page worksheet that allows you to recall your pre-surgery goals, evaluate where you are today, and make a plan for the next three months. We have been using it in the LAWLS communities since 2006 and it is highly valued as must-use tool for getting back on track and staying on track.

LivingAfterWLS Self-Assessment

LivingAfterWLS Free Downloads



Another tool to help you get back on track: The 5 Day Pouch Test. Learn all about it in this quick-read affordable eBook exclusively on Amazon:
The 5 Day Pouch Test: Express Study Guide

In Appreciation of Those Who Served

Veteran's Day 2014

"We must remember, only the dead have seen the end of war."

"We must remember, only the dead have seen the end of war," Dedicatory sign. Fort Douglas Cemetery, Salt Lake City Utah. I captured this image early morning 17 April 2014. The Fort Douglas Cemetery is the resting place of officers and men who died in the service of their country. They represent Civil War, Spanish American War, World War I, World War II, the Korean Conflict and the Vietnam Conflict. Also interred prisoners of war from WW1 & WW2.

Changing View: Obesity bias wanes in favor of new understanding

New research suggests that the American public and healthcare professionals are less likely to blame obesity on bad personal choices in favor of understanding obesity as a complex medical condition and community problem. These findings, presented last week at the Obesity Society Annual Meeting in Boston, suggest the treatment and management of obesity is now seen as a disease that warrants serious, evidence-based medical care.

"Obesity is one of the most complex, chronic medical conditions and successful treatment often requires the support and care of healthcare professionals. These trends are encouraging because they suggest a shift away from simplistic, biased views that focus on personal blame. The more that people recognize shared risks for obesity, the more likely they are to support evidence-based approaches to reducing obesity's impact."  ~Rebecca Puhl, PhD, Deputy Director at Yale University's Rudd Center for Food Policy & Obesity speaking on behalf of The Obesity Society.

Credit: Image courtesy of Obesity Society

Findings were shared last week in a report from Obesity Society. "Despite the high prevalence of obesity in the U.S. and worldwide, weight bias and stigma continue to complicate clinical and policy approaches to obesity treatment," said study author Ted Kyle, RPh, MBA, of ConscienHealth in Pittsburgh, PA. "The goal of our study was to measure any shifts that might affect or result from public policy changes."

Kyle and his colleagues Diana Thomas, PhD, professor at Montclair State University, and Adam Tsai, MD, an obesity medicine expert at Kaiser Permanente of Colorado, conducted an online survey of a representative sample of 54,111 U.S. adults (POP) and 5,024 healthcare professionals (HCP), who were asked whether they viewed obesity primarily as a personal problem of bad choices, a community problem of bad food and inactivity, or a medical problem. Responses were collected in five different time periods: Feb 2013, Mar 2013, Aug 2013, and May 2014. The HCP sample included registered nurses, physicians, dietitians and nutritionists, and healthcare policy/management professionals. Researchers analyzed how demographic variables (age, gender, income, region, urban density) were associated with the changing views of the public and HCPs.

"Our results show a significant shift in perceptions of obesity in 2014, with the percent of Americans seeing obesity as a community problem increasing as much as 13% and the percent of healthcare professionals increasing 18%," said Kyle. "Surprisingly, the healthcare professionals who view obesity primarily as a medical problem actually decreased between 2013 and 2014. This trend bears watching."


Have you noticed a greater understanding of obesity and less bias in your daily interactions? Have you seen improved effort and understanding from your medical providers?

Healthy Eating Day: AHA Quick Chicken Chili

Today is the American Heart Association National Eating Healthy Day! As we discussed in yesterday's blog post, "It is an opportunity for all of us --with a vested interest in our health after weight loss surgery, and the health of those we care about who join us at the table-- to purposefully direct our attention to good eating and the benefits it brings. I love the idea of a day dedicated to wellness and eating healthy."

Take the first step to making healthier food choices by taking part in the American Heart Association's National Eating Healthy Day on Wednesday, Nov. 5, 2014. On this day, Americans are encouraged to commit to healthier eating.

In browsing the American Heart Association's online Recipe Collection I found it interesting that many of their meals are family-affordable and can be prepared quickly using basic cooking skills. So often we hear eating healthy is expensive and time consuming. But it doesn't have to be. The recipes from AHA do not require crazy ingredients or multiple steps for preparation, but they are delicious and family friendly. This recipe caught my eye, I'm a big fan of chicken or turkey chili. Take a look at this recipe - I'm putting it on my menu tonight! For more recipes from AHA Link Here

Quick Chicken Chili
This Simple Cooking with Heart recipe is a yummy twist on traditional chili, switching in chicken for ground beef. It's easy to make in a hurry! Recipe shared by the American Heart Association.
For more great heart healthy recipes from AHA Link Here

Ingredients
non-stick cooking spray
1 lb. boneless, skinless chicken breasts or tenderloins
1 lb. ground white meat chicken or turkey
1 medium onion
1 medium bell pepper (any color)
3 clove garlic
1 tsp. jarred, minced garlic
2 cup fat-free, low-sodium chicken broth
1 16- oz. canned, fat-free, low-sodium chicken broth
2 15.5- oz. canned, no-salt-added, or, low-sodium beans (mix or match pinto, red, kidney or navy)
1/2 tsp. pepper
1 tsp. cumin
1/2 tsp. chili powder (optional)
1 medium chopped jalapeño (optional if you like spicy chili)
fresh cilantro (optional)
1/2 cup low-fat, (or), fat-free sour cream (optional)

Directions
1. Remove visible fat from chicken, cut into bite-sized pieces.
2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
3. Lightly mash the drained, rinsed beans with a fork.
4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
5. Spoon chili into bowl and enjoy!

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Express Guide: Learn the 5DPT Now & Get on Track!

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5 Day Pouch Test Owner’s Express Study Guide eBook, available exclusively through Amazon Kindle. This quick study provides the basics of the 5 Day Pouch Test plan to get you back on track with your weight loss or weight maintenance goals with weight loss surgery. What’s in it: The Express Study Guide includes the plan summary broken down by day; 32 Frequently Asked Questions and Answers about the plan; and 10 sample recipes to get you started. Who it’s for: The 5 Day Pouch Test Express Study Guide is for those who want to learn a little more about the plan without investing in the manual; for people anxious to do the 5DPT and want a quick overview; for those who know the plan and have used it successfully who want a quick reference at their fingertips; people who want to succeed long term with their weight loss surgery tool.
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The Kindle app is available for most major smartphones, tablets and computers. That means with our free Kindle reading apps, you can buy a Kindle book once, and read it on any device with the Kindle app installed*. You can also read that same Kindle book on a Kindle device if you own one.  Learn More

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Most Helpful Customer Reviews:The 5 Day Pouch Test: Express Study Guide

5.0 out of 5 stars Simply the Best September 24, 2014
By Karen
Kaye Bailey has done it again. This express guide is just what I needed with my busy life. It is short and to the point. It will be great to take my Kindle into the grocery store and shop for 5DOT items easily. The recipes look delicious too!

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This is the encouragement that I needed to get back on track. The author answers your questions that you have to get started and to completed your 5 days with getting back on track.

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The 5 Day Pouch Test: Express Study Guide

Heart Healthy Pumpkin Spice Smoothie

After weight loss surgery we find ourselves enjoying (or hating) protein shakes and smoothies as part of our high protein diet. Smoothie recipes are fairly common in magazines and on the Internet and many recipes are full of nutrients that support good health. To increase the protein content in a smoothie we can add a scoop or more of our favorite protein powder. In this recipe for Pumpkin Spice Smoothie shared by the American Heart Association one scoop of protein powder would add approximately 16 grams of protein to the 11 grams provided in the basic recipe. And doesn't this sound delicious with the fall pumpkins in full harvest right now?

Pumpkin Spice Smoothie
199 Calories
106 mg Sodium
$1.63 Per Serving

This American Simple Cooking with Heart recipe is the taste of pumpkin pie in a glass, with fewer calories.

Ingredients:
1/2 cup canned pumpkin
1/3 cup fat-free, plain yogurt
1/3 cup skim milk
2 Tbsp. rolled oats
2 Tbsp. honey
1/2 tsp. pumpkin pie spice
3-4 ice cubes

Directions:
1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Nutritional Analysis Per serving:
199 Calories, 38g carbohydrate, 6g dietary fiber, 11g protein, 1.5 grams fat.

Additional Tips: 
Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

Kaye's Tips: 
Add a scoop of vanilla protein powder to ingredients and blend well.

Substitute almond milk or soy milk for the skim milk, this will lower the carbohydrates and sugar that are in dairy milk in the form of lactose.

Add honey to taste (or artificial sweetener if preferred) after the smoothie is blended, putting in the smallest amount to achieve your preferred sweetness.

Freeze left-over pumpkin puree in 1-tablespoon cubes and add frozen to smoothie for an extra cold and thick beverage.

For more heart healthy recipes visit: American Simple Cooking with Heart

It's all about learning: National Eating Healthy Day

Tomorrow marks the American Heart Association's National Eating Healthy Day. It is an opportunity for all of us --with a vested interest in our health after weight loss surgery, and the health of those we care about who join us at the table-- to purposefully direct our attention to good eating and the benefits it brings. I love the idea of a day dedicated to wellness and eating healthy.

 There are few things in our life over which we have as much control as we have over our diet. Certainly eating healthy requires effort and planning and sometimes fixing a decent meal is disruptive and inconvenient. But like anything, the more we learn about the subject the easier it becomes. This learning process, to me, is the essence of National Eating Healthy Day. We don't have to get every meal nutritionally perfect. But we can make adjustments, a little at a time, to improve our menu one meal at a time and one day at a time.

"On this day, Americans are encouraged to commit to healthier eating. Celebrating National Eating Healthy Day is fun and easy! We provide a complete toolkit of materials and how-to information for workplaces, schools, individuals and community organizations." AHA

I found this article on the American Heart Association's website to be most helpful in presenting small changes that make a big difference to our health in the long run. I hope you find it useful as well. Be sure to visit the American Heart Association Getting Healthy web resource. It is a remarkable repository of information to support a healthy life.

Healthy Eating Habits Start at Home

"Meals away from home account for at least half of the money Americans spend on food. But saving money – while eating healthier – is easier than you might think. The American Heart Association has developed healthy tips, recipes and guides to make it even easier to do both by preparing more meals at home. And what better time for your family to start making healthier food choices than March, which happens to be National Nutrition Month?

“With busy, on-the-go lifestyles, many Americans have lost touch with their kitchens and thrown in the towel on eating healthy, which is key to prevention of heart disease and stroke,” said Dr. Rachel Johnson, Ph.D., MPH, R.D., Chairperson of the American Heart Association Nutrition Committee and Bickford Professor of Nutrition at the University of Vermont. “Eating at home can improve a family’s diet – and it’s easier on the pocketbook, too.”

About one-third of Americans are overweight or obese, including nearly 13 million children. Childhood obesity has become a major health concern, causing health problems in children that previously weren’t seen until adulthood such as high blood pressure, type 2 diabetes and high cholesterol. Parents are key to helping overcome this national epidemic.

“Healthy habits start at home,” Johnson said. “We want to help people establish a healthier way of life so they can be around to enjoy their families. Parents and grandparents can pass down a healthy legacy to their children and grandchildren – and we can help the next generation of Americans lead better, longer and healthier lives.”

Here are some tips to help you and your family start eating healthier:

• Enjoy meals together. When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much.
   
• Get kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.
   
• Eating healthier at home starts with the ingredients you use. Many favorite recipes can be made healthier by substituting ingredients.
   
• When you use oils for cooking, baking or in dressings or spreads, choose healthier oils — which include canola, corn, olive, safflower, sesame, soybean and sunflower oils.
• Read this post: Fish and the Heart Healthy Diet
   
• Limit added sugars in your family’s diet. Sugar-sweetened beverages are the largest source of added sugars for most of us, so reduce or cut out soda, sports drinks, energy drinks and fruit drinks as well as enhanced waters, sweetened teas and sugary coffee drinks. Drink more plain water instead.
• Refresher: WLS Four Rules
   
• Try to reduce the amount of sodium you eat. If using packaged foods, compare food labels, and choose the product with the least amount of sodium. Use herbs and spices to add flavor when cooking, instead of salt.
   
• Eat more vegetables and fruits, whether fresh, frozen, dried or canned. Add them to dishes your family already loves and use them as healthier sides, snacks and desserts. If you choose canned, watch for added sodium and sugars.
• Read this post: Fruits and Vegetables in the WLS Diet"

Thanks to the American Heart Association for providing this useful article.For more nutrition tips, healthy recipes and resources to help your family get healthier, please visit heart.org/healthyhome.

Healthy Eating & WLS
Eating a traditional healthy diet after weight loss surgery is a challenging balancing act. We must follow the high protein eating guidelines in order to lose weight and sustain that weight loss. But to prevent culinary boredom and avoid nutritional gaps we need to include healthy complex carbohydrates and healthy fats in our meal plans. Knowing the basics is a great starting point for building sound nutrition that supports our weight loss surgery goals.  Keep reading here as we continue to provide valuable information that supports our health and well being.

Three Thinking Out-of-the-Box Oatmeal Recipes

Why settle for ordinary oatmeal when a few extra ingredients will take the humble breakfast from mundane to magnificent! Check out these three "Thinking Out-of-the-Box" recipes from Quaker Oats. To learn more about including heart healthy oatmeal in our WLS high protein diet read this post: Pumped-up Protein Oatmeal.

"MEET OUR SUPER GRAIN
A single “whole” grain contains all three parts of the grain kernel – the bran, endosperm and germ. Scientists believe that by eating whole grains intact - the fiber, vitamins and minerals within the grain work together –providing energy and nutrition to help you get the most from your day." Quaker Oats

Pumpkin Cheesecake Oatmeal

Pumpkin Cheesecake Oatmeal

INGREDIENTS:
1/2 Cup(s) Quaker® Oats (Quick or Old Fashioned)*
1/4 Cup(s) Canned pumpkin puree
2 Teaspoon(s) brown sugar
2 Teaspoon(s) Pumpkin Spice
1 Teaspoon(s) Vanilla Extract
2 Tablespoon(s) Graham crackers, crumbled
1 Tablespoon(s) Whipped cream cheese
1 Tablespoon(s) chopped pecans
* or try 1/4 Cup(s) Quaker® Steel Cut Oats

PREPARATION:
Prepare oatmeal as usual. Stir in pumpkin puree, brown sugar, pumpkin spice, and vanilla. Top with crumbled graham crackers, a dollop of whipped cream cheese, and sprinkle with chopped pecans.


PB&J and Apple Oatmeal
INGREDIENTS:
1/2 Cup(s) Quaker® Oats (Quick or Old Fashioned)*
1/2 Cup(s) fresh apple, diced
1 Tablespoon(s) peanut butter (or almond butter)
1 Tablespoon(s) strawberry jelly
* or try 1/4 Cup(s) Quaker® Steel Cut Oats

PREPARATION:
Prepare oatmeal as usual, add toppings and enjoy! For additional topping ideas, try adding fresh strawberries, honey, or dry roasted peanuts.


Savory Oatmeal with Soft-Cooked Egg, Turkey Bacon & Parmesan
INGREDIENTS:
1/2 Cup(s) Quaker® Oats (Quick or Old Fashioned)*
1 Egg(s)
2 Slice(s) turkey bacon strips
2 Tablespoon(s) shaved parmesan cheese
1 Tablespoon(s) sliced scallions
1 Tablespoon(s) French fried onions

PREPARATION:
Prepare oatmeal as usual and set aside. Coat a small nonstick pan with cooking spray and turn on medium heat. Add bacon, cook until browned, and then remove. In the same pan, cook egg until the white is set and the yolk is still runny (about 3-4 minutes). Top oatmeal with the egg, bacon, parmesan cheese, scallions, fried onions, and salt & pepper. *Can also be made with 1/4 cup Quaker Steel Cut Oats.

Visit Quaker Oats for a variety of healthy whole grain oat recipes.

To learn more about including heart healthy oatmeal in our WLS high protein diet read this post: Pumped-up Protein Oatmeal.

Healthy Eating: Pumped-up Protein Oatmeal

On Wednesday the American Heart Association invites us to participate in National Eating Healthy Day. "Take the first step to making healthier food choices by taking part in the American Heart Association's National Eating Healthy Day on Wednesday, Nov. 5, 2014. On this day, Americans are encouraged to commit to healthier eating. Celebrating National Eating Healthy Day is fun and easy!"  All this week the LivingAfterWLS Blog will celebrate Eating Healthy with recipes and suggestions for meals that support our specific nutritional needs and satisfy the palate.

In general I find that people in the weight loss surgery community are dedicated to enjoying healthy foods that contribute to wellness rather than obesity. And most of us try to share this enthusiasm with our families, friends, and coworkers. There are times, perhaps, that we are challenged to eat a traditional healthy diet that is loaded with fruits, vegetables, and whole grains because our first rule of WLS is Protein First. So we must find creative ways to include complex carbohydrates in our meal plan.

Think Oatmeal!
Long revered as a nutritional powerhouse, oatmeal is a great platform for adding whole grain to our diet because it lends itself to a variety ingredients and flavors that boost protein and enhance the eating experience.  In the recipe below, Egg-White Whipped Vanilla Oatmeal provided by Quaker Oats, we add 14 grams protein per serving by whipping and cooking egg whites right into the oatmeal. The meal is further protein fortified with a topping of Greek yogurt giving this filling meal a potential of 22 grams protein! Once the technique of adding egg white in the final cooking step is mastered we can experiment with all manner of toppings to please the taste buds and meet our WLS nutritional needs.

Did you know that Quaker Oats was one of the first products to wear the American Heart Association Heart-Check Mark?

Heart Health Mark over the Years:

 "In 1997 the first food-specific health claim for oatmeal is approved by the FDA. The new heart health claim appears on Quaker Oatmeal cereals which qualify. The claim reads: "Soluble fiber from oatmeal as part of a low saturated fat, low cholesterol diet, may reduce the risk of heart disease." This was also the first year of the Smart Heart Challenge."  Quaker Oats

Give this recipe a try and introduce oatmeal back into your healthy diet!

Egg-White Whipped Vanilla Oatmeal
Recipe provided by Quaker Oats

Preparation: Begin cooking oats as usual on the stovetop. After oats have absorbed most of the water, pour in egg whites and vanilla and whip vigorously with a fork until mixture is well blended. Raise the heat to medium and stir in the butter. Continue to cook for 4 more minutes, bringing oats back to a simmer and stirring frequently. When all the water is absorbed and the egg whites have caused the oats to puff and appear creamy, cover the pot and remove from the heat. Let the oats sit, covered, for 5 minutes. Stir oatmeal, add toppings, and enjoy!

3/4 Cup(s) Quaker® Oats (Quick or Old Fashioned)
1 1/2 Cup(s) Water
4 egg whites, beaten with a fork until frothy
1/2 Tablespoon(s) salted butter
1/2 Teaspoon(s) Pure vanilla extract

Toppings
1/2 Cup(s) Greek yogurt
1/3 Cup(s) sliced bananas
1/3 Cup(s) walnuts
1/4 Cup(s) dried cranberries

PREPARATION:
Begin cooking oats as usual on the stovetop. After oats have absorbed most of the water, pour in egg whites and vanilla and whip vigorously with a fork until mixture is well blended. Raise the heat to medium and stir in the butter. Continue to cook for 4 more minutes, bringing oats back to a simmer and stirring frequently. When all the water is absorbed and the egg whites have caused the oats to puff and appear creamy, cover the pot and remove from the heat. Let the oats sit, covered, for 5 minutes. Stir oatmeal, add toppings, and enjoy!

Nutrition: WLS patients will need to adjust the serving size to give you pouch fullness without overeating, something that can easily happen before we realize it when enjoying a warm soft food such as oatmeal. Use this information only as an estimate of the nutritional values in your warm delicious bowl of oatmeal:
1 pouch of Quaker Instant Oatmeal provides 160 calories, 4 grams protein, 33 grams carbohydrate, 2 grams fat. Two egg whites provide 34 calories, 7 grams protein, trace amounts of carbohydrate and fat. a 1/2-cup serving of non-fat Greek Yogurt provides 60 calories, 11 grams protein, and 5 grams carbohydrate.

Good to Know: Quaker FAQs

What is the difference between Quaker® Old Fashioned Oatmeal, Quick Quaker®, Quaker® Steel Cut Oats and Instant Quaker® Oatmeal?
Quaker® Old Fashioned Oats are whole oats that are rolled to flatten them.

Quick Quaker® Oats are made the same way but are simply cut into slightly smaller pieces so they cook faster.

Steel Cut Oats are whole oats that have not been rolled into flakes. Instead, they are cut approximately into thirds. Cooking time is 30 minutes and the texture is heartier than rolled oats. Steel Cut Oats are also known as Scotch Oats, Pinhead Oats (in Great Britain because they resemble the size and shape of the head of a large pin) and Irish Oats.

Instant Quaker® Oats use the exact same oats, only they are rolled a little bit thinner and cut finer so that they cook very quickly.

All the types are equally nutritious because they supply all parts of the oat grain including the bran, endosperm and germ. It's the different size and shape of the oats that affects the cooking time and texture. Additionally, most/many varieties have some vitamins, minerals and flavoring ingredients added.

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Pumpkin Lasagna? You Bet! Happy Halloween Supper

Recipe compliments of Libby's 100% Pure Pumpkin - All Natural, No preservatives. "Perfect as the base ingredient in sweet or savory recipes, each can of LIBBY’S 100% Pure Pumpkin is all-natural and contains no preservatives. Our Dickinson variety of pumpkin goes from seed to can right here in the USA."

Pumpkin is a valuable source of Vitamin A, and also provides Vitamin C, Calcium, and Iron as well as 1 gram vegetable protein per serving. Canned pumpkin enhances unexpected meals such as spaghetti sauce, soups, stews, and even vegetable casseroles. This is one of my favorite recips from Very Best Baking - Pumpkin. Be sure to link over there to find terrific recipes the whole family will enjoy.

Pumpkin Lasagna with Mushrooms & Spinach

Ingredients
    Nonstick cooking spray
    1 tablespoon olive oil
    8 ounces sliced fresh mushrooms
    1 small onion
    2 cups fresh baby spinach, washed and dried
    1/2 teaspoon salt
    1 cup LIBBY'S® 100% Pure Pumpkin
    2/3 cup (5 fl.-oz. can) NESTLÉ® CARNATION® Evaporated Lowfat 2% Milk
    1 teaspoon dried rubbed sage
    1/4 teaspoon ground black pepper
    Pinch of ground nutmeg
    6 no-cook lasagna noodles
    1 cup part-skim ricotta cheese
    1 cup (4 oz.) shredded part-skim mozzarella cheese
    3/4 cup (3 oz.) shredded or grated Parmesan Cheese


Instructions
PREHEAT oven to 375° F. Spray 8-inch-square baking dish with nonstick cooking spray. HEAT oil in large, nonstick skillet over medium-high heat. Add mushrooms and onions; cook, stirring occasionally, for 5 to 6 minutes or until tender. Add spinach and 1/4 teaspoon salt; stir until spinach is wilted. Remove from heat.

COMBINE pumpkin, evaporated milk, sage, pepper, remaining 1/4 teaspoon salt and nutmeg in medium bowl. Spread 1/4 cup pumpkin sauce onto bottom of dish. Top with 2 noodles, overlapping slightly. Spread 1/2 cup pumpkin sauce to edges of noodles. Top with half of mushroom-spinach mixture, 1/2 cup ricotta cheese, 1/2 cup mozzarella cheese and 1/4 cup Parmesan cheese. Repeat layers. Top with remaining 2 noodles and sauce. Cover with foil or lid.

BAKE for 40 minutes. Uncover; sprinkle with remaining Parmesan cheese. Bake uncovered for an additional 5 to 10 minutes or until cheese is melted and light golden brown. Let stand for 10 minutes before serving.

Find more recipes at Very Best Baking - Pumpkin and don't forget to make a batch of our highly popular 5 Day Pouch Test Soup: Low Carb Pumpkin Sausage Soup

5 Day Pouch Test: Slider Food and Rule Breaking

Introducing Two for Thursday, a new weekly blog feature answering two top trending questions about the 5 Day Pouch Test. I hope you enjoy this new feature and it serves you well in your healthy weight management with surgery. Do you have a question? Post it to the comments or email me at newsletters@livingafterwls.com - put "Two for Thursday" in the subject line please!  Here we go:

In my 10 years of working with thousands of WLS post-ops not one person has ever said to me, "I truly regret that I followed the rules and missed so many nibbles and bites of treats not allowed on my plan."  ~Kaye Bailey

#1 - Question: What makes a slider food?

Earlier this week I received this question from one of our many LivingAfterWLS Neighbors:

"My question: is Greek yogurt a slider food?  I add a teaspoon of protein powder and one of fiber to the 5.3 ounce cup to give it added oomph. Please let me know as it is one of my nutrition mainstays."

Article: Slider foods lead to weight regain after WLS

Answer:  Great question! You hit the key factor that prevents yogurt (or any semi-soft protein like cottage cheese, hearty vegetable and protein soups, or even high protein oatmeal) from becoming a slider food: Controlled Portion!  When following the 5DPT guidelines and WLS Four Rules you would eat your measured portion after 30 minutes abstaining from consuming liquids, enjoy your serving, and then allow 30 minutes for your body to absorb and digest the nutrients before sipping your water or tea again. Your additions of protein powder and fiber and stellar - this is a very healthy and smart "nutrition mainstay" and I'm so happy you are doing well with it!  Always remember a good test of slider food is first the nutritional value, degree to which the food is processed and lastly portion size. People who stand at the fridge eating out of a tub of yogurt then washing it down with a beverage are not benefiting nutritionally, which turns a smart food choice into a slider food.

The salad shown here uses cottage cheese as an ingredient in a crab salad, thus controlling the portion size and changing the texture of the salad to be more dense so it feels less like a slider food. 

Recipe: Cottage Cheese Crab Salad

Three questions to ask to determine if a soft food, such a yogurt, is a slider food:

1. What nutritional value does this food provide? (Protein grams should exceed carbohydrate grams, the ingredients should be recognizable, and nutrients should include vitamins, minerals, and fiber.)

2. Is this food highly processed and will I need a beverage to wash it down?  (Avoid artificial ingredients, refined sweeteners, refined grains, unknown ingredients that you wouldn't use in home cooking, imitation foods, and the obvious junk or fast food.

3. Is this food portion controlled and consumed while following the liquid restrictions. (Use measuring utensils, appropriately sized dinner plates/bowls, and/or portion controlled single-serve items such as string cheese or yogurt. Avoid "free pouring" or "guesstimating."

Learn the plan fast: The 5 Day Pouch Test Express Study Guide eBook

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Link to Infographic

# 2 - When is it okay to start bending the rules?

(Caution: Stern Talk Ahead)

Answer: It is always too soon to bend the food rules after WLS. This question is coming up more often in WLS groups than I have seen in a very long time. It concerns me a great deal, particularly when people as few as two weeks out from weight loss surgery are asking about cheating or confessing to eating off-plan. And more alarming, group members are being supportive with advice like, "It's okay, just be careful. Don't go overboard." Bending the rules that soon after surgery will only cause regret, self-loathing, and quite frankly may interfere with the body's healing process following the trauma of surgery. The excuses are common, "Just needed something to chew." "The chips were calling my name." "I was at a social function and didn't want to offend my hostess." "I didn't think about it before I ate it."  I understand these explanations because I've used them as well.

Four Rules Refresher Course

Anyone who goes into weight loss surgery has been thinking about it pretty much non-stop for months -- if not years -- before going under the knife. We all prepared by evolving a good understanding of the dietary and lifestyle Four Rules. We crossed our heart and promised to follow the rules and make this surgery --our last resort-- work for us. Do you remember that phase in your WLS experience? So why-oh-why would one break the rules and eat something like chips that is so obviously inappropriate before the surgical incisions are even healed? And if one so easily disregards the rules that soon after surgery what is going to happen a year down the road when surgery is a vague memory and the temptations found in returning to the same environment where we became obese are ever present?

To new patients I strongly suggest holding out as long as you possibly can before breaking a rule and re-introducing non-nutritional food to your diet - this is the very food that contributed to obesity in the first place. Follow to the letter the instructions provided by your surgeon. We all promised to follow the rules. Honor that covenant with yourself, your doctor, your deity. Take the promise seriously.

This surgery is a really big deal.

We know what chips taste like.
We know what Halloween candy tastes like.

Is it really that tough to forgo eating inappropriate food and trust our taste memories while acknowledging that our objective is to enjoy food that supports our weight management goals? In place of that food hunger (sometimes called Head Hunger) we can successfully cultivate a hunger and appetite for all the joy that comes with good health, weight loss, and the pursuit of the dreams we had when we opted for surgical intervention.  The cliche "nothing tastes as good as skinny feels" is a great truth, although I prefer to say, "nothing tastes as good as healthy feels."

Many people have made the mistake of bending the rules and derailing the miracle they hoped to find with surgery.  We know that bending the rules leads to a departure from our goals and ultimately disappointment. We know this without having to personally test the theory.

Seriously! Avoid bending the rules for as long as you can. In my 10 years of working with thousands of WLS post-ops not one person has ever said to me, "I truly regret that I followed the rules and missed so many nibbles and bites of treats not supported by my plan." Not one person. Yet, I've listened through the tears to countless people tell me "I just wish I'd never taken that first bite of chocolate (sip of Diet Coke, handful of potato chips, scoop of ice cream, etc). It was the first bite that did me in."

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