Struggling with WLS? Try this at your next meal and see results fast.

Check your inbox or link here to our newly published LivingAfterWLS Inspired Reminders Newsletter. Published February 22, 2017 this hot issue is all about digestion and how making one small change in your eating habits will change the way you lose weight now! Don't miss it. Link here for the archive:

Digestion Starts Here!
Why making good chyme fuels weight loss 

"Greetings!

Thank you for your time as you join me in this weekly digest from LivingAfterWLS. Recently I've found myself busy-eating or multi-tasking through meals. The result is poorly chewed food, pouch discomfort and unsatisfied hunger. I know better. We all know better, right? From our earliest school years we were taught to slow down to eat, chew our food completely, and don't talk with our mouth full. Such sensible advice that is so easy to forget.

In today's newsletter I share a section from my Protein First book that discusses the essential importance of chewing our food well and how doing so leads to improved weight loss: The disgusting reality of digestion.  I needed this refresher and I hope you find it timely as well. You will also find a terrific weeknight recipe for Skillet Parmesan Chicken and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you a distraction free, unhurried meal where you can chew your food well and enjoy the benefits of a well-digested nutritional meal."

Kaye Bailey

Check out the newsletter in our Archive: Inspired Reminders February 22, 2017

Sale Extended: Save 15% at LAWLS Bookstore

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National Wear Red Day: American Heart Associaton

Greetings Good Readers!

This month on Fridays I invite you to wear your favorite red outfit and join me to #GoRed in support of the American Heart Association Go Red for Women heart disease awareness program! Will you join me? As part of your new healthy life after WLS take advantage of the tools offered by the American Heart Association to evaluate your health and risk factors. Start here: AHA: Know Your Numbers


This is important to us after WLS (as well as before) but even more so after undergoing major bariatric surgery on an otherwise healthy organ (stomach and intestine) to help manage obesity and the comorbidities and chronic conditions associated with it including heart disease.

Be proud of yourself! From the press release below here are a few bullet points of things that I know you have already done to improve your health! Way to go! No put on some red and celebrate your good health and ongoing pursuit of wellness!

Looks at how far we've come my WLS neighbors:

• Nearly 90% of women have made at least one healthy behavior change.
• More than one-third of women has lost weight.
• More than 50% of women have increased their exercise.
• 6 out of 10 women have changed their diets.

The following is a press release from American Heart Association: Go Red for Women

"Ask any stylist, job coach or dating expert and they’ll tell you that red stands out. Eyes are immediately drawn to it. Some even say that the color red is a confidence booster and makes you feel powerful. Maybe that’s why we chose the color red to signify our fight against the No. 1 killer in women. Maybe it’s just a coincidence that it’s also the color of our hearts.

In 2003, the American Heart Association and the National Heart, Lung and Blood Institute took action against a disease that was claiming the lives of nearly 500,000 American women each year – a disease that women weren’t paying attention to. A disease they truly believed, and many still believe to this day, affects more men than women.

Link to Know Your Numbers with AHA

Stemming from that action, National Wear Red Day was born. It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women.

This coming National Wear Red Day, Feb. 3, 2017, will mark 14 years since the initial National Wear Red Day, which was first observed to bring national attention to the fact that heart disease is the #1 killer of women, and to raise awareness of women’s heart health.  And looking back on all we’ve accomplished, we’ve really made tremendous strides. They include:

    Nearly 90% of women have made at least one healthy behavior change.
    More than one-third of women has lost weight.
    More than 50% of women have increased their exercise.
    6 out of 10 women have changed their diets.
    More than 40% of women have checked their cholesterol levels.
    One third of women has talked with their doctors about developing heart health plans.
    Today, nearly 300 fewer women die from heart disease and stroke each day.
    Death in women has decreased by more than 30 percent over the past 10 years.

But despite our progress, more work is crucial. 1 in 3 women die of heart disease and stroke each year. But what’s more powerful? Millions of mothers, sisters, daughters and friends making a change.

Support the cause:
Donations make a difference no matter how small or large. Go Here

More than ever, your financial contributions help save women’s lives. Funds raised by Go Red support educational programs to increase women’s awareness about their risk for heart disease and stroke as well as critical research to discover scientific knowledge about cardiovascular health.

We deeply appreciate all of your support. We wouldn’t be where we are without you. But we have more to accomplish." Learn More: American Heart Association: Go Red for Women

Throw-Back-Thursday: Motivation and Kindness

TBT! Hello good readers and happy Throw Back Thursday to you! Perhaps I should call it "TRUE CONFESSIONS THURSDAY" because today I reveal to you the most difficult thing about being a bariatric researcher-writer/online personality/patient: Staying Motivated and Treating Myself Kindly.

There it is.  I know! I nag you all the time to be kind to yourself and to use motivation as your most powerful tool in the management of this most disrespected disease we call obesity. Being brave and confident in the face of constant struggle coupled with years of blaming and belittling ourselves for a metabolic disorder is exhausting. More often than not at the end of the day the last thing I want to worry about is the Four Rules or the bathroom scale or fighting the zipper on mysteriously shrinking blue jeans (it's the dryer, right?).  You too?

Blog Post 06/21/2016:
Obesity Reclassified: Obesity is a medical condition, not a moral failure

But I've committed to you to keep researching, keep writing, and hopefully, consistently provide your with the inspiration you crave that soothes your soul at times when you feel you cannot take another moment of this crazy harder-than-hell LivingAfterWLS way of life.

Now the good news for me is that there is a rainbow in the storm! Since 2005 I've written thousands and thousands of articles, a few books, and created year's worth of recipes that serve as my safety-net when I cannot muster the resolve to pull inspiration and kindness from thin air. Today I've pulled from our archives a Weekly Digest newsletter from 2014 that is all about Self-Compassion as we travel this difficult road. It turns out this "road" is more a bumpy meandering primitive trail rather than the faster easier super highway. Darn it! If only WLS were as easy those on the outside think it is!  I've shared here my opening greeting from that newsletter and provided links to the longer articles. 

I needed to read this, perhaps you do as well. After all, we are in this together!

Resources for You: We have thousands of articles, blog posts, and newsletters available to you free - your safety net. Use the "SEARCH" box in this blog or the topic cloud (both in the right hand column) to find articles and links to topics that matter to you. Please note we cannot honor expired promotions shown in our archived resources.

Enjoy!
Kaye


Improve Health and Weight Loss
Self-Compassion is the first step
October 2014
Link to the Newsletter: Weekly Digest October 2014

"Thank you for joining me in this week's LivingAfterWLS Digest, I know your time is valuable and appreciate you spending some of it with me. Today I address the issue of self-compassion and kindness and the role it plays in our health and weight management after surgery. As a group we are generous with our kindness and caring for others, but oh-so-hard on ourselves. Not a day goes by where I don't receive an email full of self-loathing and disappointment when WLS has not gone text book perfect as planned. Words like "failure" "disappointed" "angry" "depressed" and "hopeless" are used to describe setbacks that are perceived as personal weakness. Yet if we were to listen to a friend talk this way about herself we wouldn't allow it - we would build on her strengths and abilities and buoy her spirits with encouragement and praise.

It is time we turn the table and exercise self-compassion and self-kindness. Doing so is the first step in taking positive action to manage our weight and health using the surgical tool we so desperately needed. Our featured article, "Encouraging self-compassion for a positive body image" is a good starting place to launch your campaign for self-kindness. Follow that with some "me time" spent on the LivingAfterWLS Personal Self Assessment, your quarterly review of your goals, progress, and plans.
Download the worksheet for free: Self-Assessment Worksheet.

Other features in today's Digest include some fact-filled links on the big health headline: Ebola Virus Disease; updates from the new and improved LivingAfterWLS Blog; a great recipe for Beef with Soba Noodles; and a quick study on the health benefits of walking.

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power to make this your healthiest season ever! Let's do it together!"

Link to the Newsletter: Weekly Digest October 2014

Connect with the only official 5DPT Facebook Group - See you there!

Cover Feature Recipe: Beef, Bacon & Mushroom Cheeseburger

Good Morning Dear Readers!

I am so tickled about the recent release of Volume 4 in our LivingAfterWLS Shorts books - this one is Protein First: Understanding and Living The First Rule of Weight Loss Surgery (Second Edition 2017). The first edition was published exclusively in digital format in 2015. Due to the popularity of the first edition we are so pleased to offer the 2017 update in paperback for people who like to touch the book and turn pages. The new cover features two savory, flavor-balanced Protein First recipes. You will find the recipe for Grilled Salmon with Citrus-Pomegranate Sauce on page 78 and the recipe for the Beef, Bacon and Mushroom Cheeseburger on page 79.

Visit Kaye Bailey's Author Page on Amazon

Or how about right here so you can make this easy and wonderfully satisfying meaty meal for dinner tonight! I hope you love the burger. It is just one of 36 "Mouth Watering" recipes you will find in the pages of this book that is full of key information that will make an undeniable difference in your weight management efforts. Get this title on Amazon here:

International Customers - Please check the "Buying Options" as their are several independent book sellers that ship outside the US for reasonable rates and fast order fulfillment. Shop Amazon for International Shipping Options for Protein First by Kaye Bailey

Beef, Bacon and Mushroom Cheeseburger

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

Page 79 - Shared with copyright permission, LivingAfterWLS LLC and Kaye Bailey.

"This no-bun burger is sure to satisfy anyone's diner food craving. Weight loss surgery patients will not be sad about left-overs for a half-burger makes a stunning effort-free lunch later in the week.

Ingredients:
4 slices thick-cut smoked bacon, sliced half-wise
1 (8-ounce) package sliced mushrooms
1/2 teaspoon salt
pinch black pepper
2 tablespoons apple cider vinegar
1 pound lean ground beef, bison or game
1 tablespoon olive oil
1 teaspoon all-purpose burger seasoning with garlic
1/4 teaspoon black pepper
4 (1-ounce) slices Swiss Cheese

Directions: Set a large skillet over medium high heat and fry bacon, turning once, 8 to 12 minutes until crisp. Remove bacon to drain on paper toweling and drain most of the rendered bacon fat from skillet. Return to heat, add sliced mushrooms and season with salt and pepper. Cook and stir until mushrooms are tender and caramelized. While mushrooms cook form ground meat into four equal (4-ounce) burgers and set aside. When mushrooms are cooked add cider vinegar to pan to deglaze and flavor mushrooms, cooking and stirring 1-2 minutes until vinegar is absorbed.  Remove mushrooms to a small serving bowl, set aside and keep warm. Return skillet to heat, add olive oil and place burgers in pan. Season with burger seasoning and pepper. Cook burgers over high heat about 5 minutes per side. Check for doneness (ground meat should be cooked to an internal temperature of 165°F). Leave burgers in pan but remove from heat. Top each burger with 1 slice Swiss cheese, 2 half-slices cooked bacon and 1/4 of the sautéed mushrooms. Cover and allow to rest for 5 minutes: serve warm. Serve with sliced fresh tomatoes and dill pickle spears to round-out the meal.

Nutrition: Serves 4. Per serving: 523 Calories; 45g Protein, 28g Fat (8g saturated) 9g Carbohydrate."

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Popular Best Seller "Protein First" Updated, New in Paperback

$11.95 - Free Shipping Amazon Prime

Protein First: Understanding and Living the First Rule of Weight Loss Surgery
(LivingAfterWLS Shorts) (Volume 3) Paperback – January 10, 2017

See on Amazon
"The Rule, Protein First, is not temporary during the initial period of weight loss after bariatric surgery. Rather, this rule must be followed for the life of the postoperative bariatric patient who desires life-long healthy weight management by employing surgery, diet, and lifestyle modification in this cause. Understanding “Protein First” is the most exciting knowledge you can hold in support of your lasting weight management goals after weight loss surgery. What’s in it: In this LivingAfterWLS publication, we take an in-depth look at the Protein First rule, why it matters, and how to live by the rule. Protein First is defined, followed by current recommendations for calculating daily protein intake for weight loss and weight maintenance. To help you succeed in living the Protein First rule we offer a well-versed selection of protein sources and scrumptious recipes so you can enjoy your diet and reach your goals. Who it’s for: Protein First is a go-to guide for patients of all current and past bariatric weight loss procedures who want to achieve optimal weight loss and maintain a healthy weight for life."

Protein First: Understanding and Living the First Rule of WLS
(LivingAfterWLS Shorts) (Volume 3) Paperback
Second Edition: January 10, 2017
Available in Print and eBook
Updated Research, new recipes, new helpful tips in compliance with post-Weight Loss Surgery current protocol.
Series: LivingAfterWLS Shorts

    Paperback: 104 pages
    Publisher: CreateSpace Independent Publishing Platform; 2 edition (January 10, 2017)
    Language: English
    ISBN-10: 151921605X
    ISBN-13: 978-1519216052
    Product Dimensions: 5.2 x 0.2 x 8 inches.

Back Cover:

FROM BEST SELLING AUTHOR KAYE BAILEY
When you understand and live "protein first" after bariatric surgery you will achieve optimal weight loss and maintain a healthy weight for the remainder of your well-lived days.

ANSWERS - RECIPES - STRATEGIES
What is protein? How much do I need?
What are the best protein sources? How do I avoid getting bored with protein?
Do I have to eat loads of protein shakes and protein bars?
How can I make protein easier on my WLS pouch?
How do I incorporate "Protein First" in my busy life?

Cover recipes: Grilled Salmon with Citrus-Pomegranate Sauce (front cover image) and Beef, Bacon & Mushroom Cheeseburger (back cover image).

You Can Do This!

Amazon Verified Purchase Customer Reviews of Protein First (First Edition 2015)Five Stars "Five Stars. Kaye Bailey always has the best information to keep weight loss patients in line." May 8, 2015

Five Stars "Awesome book. Very informative. This book totally changed my knowledge of how to rethink protein first in a post gastric bypass diet. I have hope to restart my weight koss after 16 years." October 16, 2016

Five Stars "Educational. It is a good read. Lots of information that I didn't know." September 12, 2015

Four Stars "Helpful and Hopeful. This book was easy to read and understand. Provided lots of helpful information. I had my WLS 3 years ago but have had limited success. I know the reason for that has been poor food/beverage choices but doing things "the right way" seemed an impossible lifestyle for me. I am getting "back on the wagon" and found the info and suggestions contained in this book to be very helpful." May 9, 2015

Five Stars "Fantistic Information and Delicious Recipes!!  Well worth the minimal price. A key component to get back on track and continue successful weight loss maintenance for life!" March 14, 2015

Four Stars "A good reminder book. Very informative. An easy , comprehensive read that is helpful to keep post weight loss surgery weight off. Highly recommend." June 28, 2015.

Five Stars "Great Refresher. This book helped me refocus my eating habits. I needed the reminder of protein first. The recipes all sounded delicious." January 23, 2016 

See on Amazon

9 Treats the No Snacking Rule is Okay With!

With January nearing the end and our study of the Four Rules concluding as the topic of the month I'd like to address the idea of **BREAKING** the rules. In the true confessions of weight loss surgery post-ops it is Rule #2 - No Snacking that is usually the first one to be broken after our early post-surgery compliance. We live in a snacking world and this one is hard to keep. Here's a refresher from the 5 Day Pouch Test describing Rule #2:

"Rule #2: No Snacking. Patients are discouraged from snacking which may impede weight loss and lead to weight gain. Specifically, patients are forbidden to partake of traditional processed carbohydrate snacks, such as chips, crackers, baked goods, and sweets. Patients who return to snacking on empty calorie non-nutritional food defeat the restrictive nature of the surgery and weight gain results.  It is seemingly contradictory that the 5DPT allows snacking. High protein snacks are allowed because they keep the metabolism active, they satiate hunger, and they help relieve the symptoms of carbohydrate withdrawal."
Kaye Bailey ~ 5 Day Pouch Test Express Study Guide page 12.

Pumpkin Pie Cheesecake Parfait

In a perfect world we all make a weekly menu, do the shopping and preparation, and stick to our plan like NASA scientists. Then there are the rest of us! Sometimes my best effort is to plan the next meal and even getting that done is a chore. But on my best days, if nothing else, I plan a meal (or an appropriate snack) that I can look forward to when thoughts of food sneak uninvited into my day.

For example in the summer when our raspberry bushes are heavy with berries I looked forward to an afternoon snack of raspberries and vanilla Greek yogurt. In knowing this was on my plate that day I avoided feelings of tedium or deprivation that so often come when maintaining a dietary program. The anticipation of the berries and creamy yogurt served to deflect other temptations.

Ready Reference:  Dietary Protein: Quick List and Recipe Links

So much of our food psychology is looking forward to a meal or treat in association with an occasion. By providing a meal or treat to look forward to we acknowledge that core human desire to anticipate sustenance beyond the act of taking in nutrition. We provide opportunity to feed the psyche and soul as well as the biological necessity for nutrition. When I was obese I spent a great deal of time daydreaming about the next delicious meal or morsel I would eat. Now, with the help of weight loss surgery, I can still daydream about the next delicious food I'll eat but I must be more mindful  of my choices so that they support the health goals to which I am committed in order to keep my obesity in remission. It is a matter or re-allocating those basic human behaviors in a manner that supports our greater goals. And by starting each day with a plan for one meal --one moment of reward and enjoyment-- we can easily harness those behaviors to benefit our health rather than contribute to our illness (obesity). Here are a few of my favorite look-forward-to morsels:

• Fruit and/or berries with dairy protein (yogurt, cheese, cottage cheese)
• Ready-to-eat shrimp and cocktail sauce
• Pickles with Cheddar cheese
• Avocado with chopped hard-cooked egg and diced tomato. Add salad greens or seasonal vegetables for a full meal. Article: The Avocado Advantage
• Turkey Roll-ups (Layer two turkey slices, smear with cream cheese and jelly, roll-up and refrigerate for a wonderful handy snack! Delicious beyond compare!)
• Cooking with Kaye favorite recipe: Light Fresh Turkey Salad
• Protein Pudding (Whisk together 1 package sugar-free instant pudding with 1 can ready-to-drink protein drink. Chill and enjoy. Use serving size recommendations on pudding mix).
• Seasonal Favorite: Heart Healthy Pumpkin Spice Protein Treats with our popular Pumpkin Spice Protein Mix. Link for our Newsletter and Recipes.
• Warm herbal tea or chilled ice tea infused with lemon, berries, fruit, herbs or other seasonal flavor boosters. Try this: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Further Reading: Evening Munchies: Slider Food Territory

In Review: Did you do the 5 Day Pouch Test in January?

Link to Pinterest for Image

Did you take five days in this first month of 2017 to reset your dietary and lifestyle habits to align with our weight loss surgery guidelines? You are not alone. January is the most popular month of the year to do the 5 Day Pouch Test. We all want a fresh start that shows promise for self-improvement. As the month closes let's take a moment to reflect on what we accomplished in our five days and how we can keep the momentum in favor of forward progress.

5DPT is about Learning, Not Perfection

If we complete the 5 Day Pouch Test having learned a few things about our self, our weight loss surgery and our capability in managing life and weight loss surgery in relationship to one another we have succeeded: we can deem the 5 Day Pouch Test a success. Here are some things to consider while treating the 5DPT as a learning experience:

What can I eat that gives my pouch a feeling of fullness? What do I eat that fails to give my pouch a feeling of fullness?

Have the liquid restrictions become automatic to me? Do I have heightened awareness of how I consume liquids with my meals and snacks?
Refresher: Lots of Water & Liquid Restrictions

Am I eating protein in a ratio of 2 bites protein to 1 bite complex carbohydrate? (2B/1B Rhythm)
Article: Why 'Protein First' helps us lose weight

Have I found time to include physical activity in my daily routine?
Inspired Encouragement: No energy? Walk Toward the Light

Am I allowing myself to feel empowered when I make choices that nourish my body and respect my weight loss surgery? Read this: New Year's Resolved: Five Strategies for Success

Am I forgiving lapses in compliance with my guidelines and moving forward to make better choices the next time?

Download Free 5 Day Pouch Test Journal

Sunday Supper: Mahi-mahi with Macadamia Crust

Featured Recipe Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love page 108.
Shared with permission, LivingAfterWLS, LLS (C) 2012.

This crispy heart healthy fish has a refreshing island flavor. Serve the crusted fillets with spears of fresh pineapple and small servings of sticky rice. Garnish with toasted chopped macadamia nuts.

Approved for Day 4 of the 5 Day Pouch Test

Ingredients:
1/2 cup panko Japanese bread crumbs
3 tablespoons macadamia nuts, finely chopped
1 tablespoon fresh flat-leaf (Italian) parsley, finely chopped
1 cup evaporated milk
4 (5-ounce) fresh mahi-mahi fillets, about 1-inch thick

Directions: Line a baking sheet with foil; place a wire cooling rack on the baking sheet and coat with cooking spray. Set aside. Position rack in upper-third of oven and preheat to 425°F.  On a plate stir together panko, macadamia nuts, and parsley. Pour the evaporated milk in a shallow dish; dip each fillet in the milk and then dredge in the panko macadamia crumbs, pressing lightly so the mixture adheres well. Place the fillets on the rack in the baking pan making certain they do not touch. Season fillets lightly with salt and pepper. Bake in preheated oven until fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10 to 12 minutes. Serve immediately.

Nutrition: Serves 4. Each serving provides 180 calories, 28 grams protein, 6 grams fat, 3 grams carbohydrate, 1 gram dietary fiber.

Mahi-mahi is a moderately fat fish with firm, flavorful flesh. It ranges in weight from 3 to 45 pounds and can be purchased in steaks or fillets. Mahi-mahi is best prepared simply grilled or broiled. Technically, mahi-mahi is a common dolphinfish, a surface-dwelling ray-finned fish. It is also know by the name dorado. It should not be confused with the marine mammals we adore called dolphins. The word mahi-mahi is Hawaiian for very strong.

Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love, page 108

Saturday Quick Tip: Visualize Yourself Thin

Visualization is a powerful tool in life. During weight loss we can use this tool to create a mental self-portrait of a thin and healthy being enjoying the spoils of weight loss and improved quality of life. Visualization exercises are powerful motivators to keep us head hungry for the goal of a healthier more enjoyable life through weight loss and obesity recovery.

Re-visit pre-surgery days when your head hunger was for a healthy weight body and all the things life held in store for you as you lose weight and become healthier and more energetic.

"We didn't ask for obesity and we didn't ask for the fight of a lifetime to keep it under control. Treat yourself kindly. Find your personal hell-bent determination. You already know how courageous and powerful you are: you learned that when you underwent bariatric surgery. The 5 Day Pouch Test will help you find that place again through the course of five days focused on your mental and physical wellness. Pull out your strength and reserves and let's do this together." ~ Kaye Bailey: The 5 Day Pouch Test Owner's Manual

What does your visualized image look like? Are you on track to see that reflection?

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Four Truths About Weight Regain After Weight Loss Surgery
Nobody undergoes weight loss surgery thinking weight regain will happen to them. But statistics indicate that 80 percent of those who undergo gastric bypass, gastric banding, or gastric sleeve weight loss surgery will at some point regain some of the weight they lost initially with the surgery. Learn four truths about weight gain after weight loss surgery. Link to Article

Carbonated soda cravings and why we should abstain

Continuing our Four Rules discussion, Rule #2 is Lots of Water. Here's why carbonated soda is not a good substitute for pure body-cleansing health-supporting water.

Do you, like me, occasionally suffer cravings for a refreshing iced Diet Coke with a squeeze of lemon? This was my mainstay beverage before weight loss surgery and now and again I find myself indulging in that old refreshing thirst quencher.

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

While we can stack the evidence against carbonated beverages (diet zero calorie or regular sugar sweetened) a mile high the single most basic reason to eliminate carbonated soda from our diet is it simply has no nutritional value. It is empty.

Try This: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Carbonated soda is void of nutritional enrichment.

This truth, above all else, should be used to inspire us to make better beverage choices. Will you pledge with me to make healthy beverage choices most of time? I'll toast our good health with a refreshing glass of iced green tea with a squeeze of lemon. Join me!

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Diet Soda Health Risks: Weight Gain, Deadly Diseases

Excerpted from Huffpost Healthy Living. Link to full article

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

"It is not uncommon for people to be given messages that artificially-sweetened products are healthy, will help them lose weight or will help prevent weight gain," report author Susan Swithers said, according to a media release. "The data to support those claims are not very strong, and although it seems like common sense that diet sodas would not be as problematic as regular sodas, common sense is not always right."

Swithers and her team reviewed a dozen studies on diet soda and its impacts on health published in the past five years to prepare for their report. They say they were shocked by what they found.

The researchers found that just like with regular soda, the consumption of artificially sweetened beverages like diet soda is also associated with obesity, type 2 diabetes, metabolic syndrome and cardiovascular disease. Drinking just one can of diet soda per day is "enough to significantly increase the risk for health problems," according to the media release.

---

After WLS carbonation complicates weight loss efforts

From Day 6: Beyond the 5 Day Pouch Test page 100-102

"Carbonation- Carbon dioxide is added to a liquid to produce bubbles making an effervescent beverage such as soda pop or soft drinks, sparkling wine, beer and seltzer water. After the carbon dioxide is added the beverage is packaged and sealed, and the carbon dioxide remains inert until opened and atmospheric pressure acts upon it causing bubbles to be released. The bubbles are called carbonation.

When we drink active carbonation atmospheric pressure will continue to force bubbles to be released from the liquid even as it makes its way from our mouth through the esophagus and into the stomach pouch. This release of carbon dioxide will put pressure on the pouch causing it to expand temporarily. If we are eating while drinking carbonation our pouch will hold more volume than normal because of the stretching that results from the temporary stretching. More damaging, however, is that the release of carbon dioxide bubbles may force the food through the stoma and over time the stoma will enlarge. Eventually, it is believed, the stoma will not recover from repeated enlargements due to protracted consumption of carbonation. Weight gain will occur because food will flow too quickly through the pouch and satiation will not be achieved."

 

Hot Topic: How soon after WLS can I do the 5 Day Pouch Test?

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

I've seen this question --about doing the 5DPT in the first year after surgery-- asked in several places and wanted to share the FAQ from our recent 5DPT newsletter "Top FAQ's of 2016". In this group I have welcomed one and all --regardless of surgery date-- and the reason for that is explained here. Please enjoy this little snippet and share with others who are curious or confused about when the 5DPT is appropriate! THANK YOU!

Check out our FAQ Special Edition 5DPT Bulletin

Can I do the 5DPT in my first year after surgery?
Without exception patients must follow the dietary program directed by their bariatric center for the first year following surgery. No exceptions. I do not recommend or encourage anyone in the first year post-surgery to do the 5DPT. Please, follow the plan your center prescribed specifically for you.

Remember, your first year of attentive care from your bariatric provider was part of your surgery package. The bariatric center has your health information and surgical information and they are highly invested in you reaching a favorable outcome with surgery. While the 5DPT and other after-surgery programs are effective in our life-long weight management they are written for the general audience. You will see the words, "in general" or "as a rule" or "many patients" etc., that prompts awareness a program is generalized. Your bariatric center, however, is working for you specifically and they understand that one size does not fit all after WLS surgery. Take advantage of the care your surgical center offers - this is truly one of the few times in life where you are the total focus of attention.

In a 2016 Bariatric Times editorial Dr. Christopher Still reminded surgeons of the importance of face-to-face interaction with patients and customary post-WLS dietary and behavioral coaching. "When evaluating a patient for a specific meal and physical activity plan, remember that it is not one size fits all. While one diet may have been successful in one patient, it may prove unsuccessful in another similar patient for a multitude of reasons. Sometimes finding the right plan takes trial and error. When working with your patients, remember to help them focus on realistic goals and finding a routine that is just right for them." This is never more important than during the first year (or even first 2 years) following WLS. Please, stick with your bariatric center in the beginning, get your monies worth, and get your personalized lifestyle plan that affords you the greatest success in weight and health management with your surgical tool.

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The only OFFICIAL 5DPT Group on Facebook

Participation Helps! With that said, it cannot be overstated the value that comes from following a 5DPT participant group that uses the plan to get back to the basics they've forgotten. New patients can learn and benefit from the mistakes of others and be well-equipped to quickly spot behaviors that may take us off track from the basics. Don't wait to find yourself well into the danger zone to start learning from others. It is the shared experience of the group that makes the individual strong.

Link to the newletter: Top 10 FAQ's about the 5DPT

These questions are addressed in our FAQ Special Edition 5DPT Bulletin:

• One: Will the 5DPT work for me?
• Two: Will my pouch shrink by doing the 5DPT? 
• Three: My center didn't give me the Four Rules. Does that mean they will not work for me? 
• Four: Can I do the 5DPT in my first year following surgery? 
• Five: How can I make it past Day 1?
• Six: I Don't like water at all! What are other options?
• Seven: Stress eating habits derail me, how can I prevent this?
• Eight: I want to make a few tweaks to the 5DPT, will it still work?
• Nine: I messed up, do I need to start over? 
• Ten: Can I just use any prepared soup or soup recipe or do I have to use the specific 5DPT recipes?

Managing Protein Beverages and Liquid Restrictions

Pumpkin Spice Protein Latte

Question: Do I need to wait the 30 minutes after drinking a protein shake before I can drink some water?

Protein Drink & Liquid Restrictions:
Take time to absorb & digest the nutrients . As far as I am personally concerned, the only reason for me to ever drink a protein shake meal replacement is so that I can deliver to my body easily digested food that can be efficiently broken down into nutrients to be absorbed out of the digestive tract and into the body. Convenience and economics are secondary considerations for me because I understand the importance of providing high quality protein, vitamins and minerals to my body. My preferred method of doing this is eating solid food. But if I am unable to provide adequate nutrition with solid food it is essential I supplement with a high-quality, preferably medical grade, protein beverage. Most dieticians working with bariatric patients recommend protein supplements made with whey protein isolate.
Reminder: Take to heart "Protein First" rule of WLS

When I include a protein beverage in my diet it is key to observe the liquid restrictions by drinking no other liquids 30 minutes before or after drinking the protein shake. In addition, I try to take no longer than 15 minutes to consume the shake. This is to ensure that beginning with ingestion when food mixes with saliva in the mouth that I give my body every opportunity to absorb the nutrients in the shake. If I chase a shake with a drink of water without allowing time for digestion and absorption I am missing the opportunity to make use of the nutrients.

Refresher Learning: Understanding the Liquid Restrictions

For me a high protein low carbohydrate sugar-free protein shake is the best. I look for ready-to-drink shakes or powder that contains 15 to 20 grams protein per serving using whey protein isolate. A single serving should not exceed 200 calories. Using a blender I like to mix 3/4 cup room temperature coffee with 1 scoop vanilla protein powder, 2 tablespoons plain non-fat yogurt and 4-5 ice cubes, blending until smooth. This takes me about 30 minutes to drink and keeps me full for several hours.

Looking for some great protein fortified beverages? Check out our wildly popular newsletter:
Ridiculously Scrumptious WLS Recipes for Guilt-Free Autumnal Treats

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

Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

In keeping with our January Theme - The Four Rules, today I offer this terrific recipe for flavored herbal tea that both soothes the stomach, quenches thirst, and meets our Rule #2 - Lots of Water requirement. Remember, a goodly amount of daily water is essential for weight loss and in continuing weight maintenance with bariatric surgery. Earlier this month we talked about the benefits of lemon water. This Lemon Ginger Tea has the added benefits of green tea (including powerful antioxidants that promote fat loss) and the stomach soothing properties of ginger.

I use this recipe often and enjoy it served warm, freshly brewed or over ice. There is a certain clean feeling that comes from drinking beneficial herbal tea. I think if you are not already including green tea in your healthy weight management plan that once you do, you'll be hooked. Give it a try! Herbal tea counts towards water intake and provides many health benefits.

Lemon Ginger Iced Green Tea
Ingredients:
2 cups water
1 teaspoon ground ginger
2 teaspoons grated lemon peel
6 green tea bags
juice of 1 lemon
low-calorie sweetener of choice, to taste

Directions:
Add water, ground ginger, and lemon peel to medium saucepan and bring to boil over medium heat. Reduce heat to where it sustains a gentle boil and cook for about 7-8 minutes. Remove from heat and add the green tea bags. Steep this tea mixture for 10 minutes, stirring or dunking the bags often.
Remove tea bags and stir lemon juice into the tea liquid. Cover and refrigerator for up to 1 to 2 weeks.

For a warm cup of pre-brewed tea simply heat to desired temperature in the microwave. To make a cup of iced tea, pour 1/4 cup of the concentrated tea mixture into a tall glass and stir in 3/4 cup of cold water, add sweetener as desired.  Add ice cubes and enjoy!

Further Study: Restrict Liquids, Drink Lots of Water - HUH? Making Sense of WLS Guidelines
In a country where food and drink go hand in hand weight loss surgery patients are challenged to follow the liquid restrictions as instructed by their bariatric center. But understanding and following the liquid restrictions plays a key role in long-term weight maintenance following gastric bypass, gastric sleeve, or adjustable gastric banding (lap-band) surgeries. Learn more: Restrict Liquids, Drink Lots of Water - HUH? Making Sense of WLS Guidelines

LivingAfterWLS Classic Recipe: Salisbury Steak

Greetings Readers!

Snowy January 2017.

I hope you are doing well this fine Monday. We are "enjoying" yet another snowstorm here in the high Rocky Mountains of Wyoming. So far today at least 6 inches of new snow - that's on top of the two feet previously fallen snow that has yet to melt! It has been a very long time since we've seen a winter like this and nothing calls for comfort food more than a long cold snowy season.

Yesterday, by request of the family, I pulled out one of our LivingAfterWLS Classics - Salisbury Steak to feed and comfort those gathered at our kitchen table. This recipe is suitable for Day 4 of the 5 Day Pouch Test and is featured on page 156 of the The 5 Day Pouch Test Owner's Manual and on page 62 of the 5 Day Pouch Test Complete Recipe Collection..

Salisbury Steak
Classic comfort food, Salisbury steak is traditionally a ground beef patty flavored with minced onion and seasonings before being fried or broiled. It was named after a 19th-century English physician, Dr. J. H. Salisbury, who recommended that his patients eat plenty of beef for all manner of ailments. Salisbury steak is often served with gravy made from pan drippings. To suit our different tastes this recipe may be prepared with ground beef, ground pork, or ground white meat poultry. 

Ingredients:
1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch

Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.

Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.

Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Today's 5 Day Pouch Test Bulletin: Top FAQs of 2016

Hot Off the Press!

5 Day Pouch Test Bulletin: Top FAQs of 2016

Have you checked your Inbox today? We've published our most popular newsletter of the year - the top 5 Day Pouch Test FAQs of 2016 asked and answered. This is the one you will want to print and keep as ready-reference in support of your healthy weight management goals this year!

You can also link here to our newsletter archive:

5 Day Pouch Test Bulletin: Top FAQs of 2016

Greeting from Kaye: 

"Hello dear readers and happy 2017! I do hope you are off to a great start and have made a pledge to making 2017 your healthiest year ever.

Today we deliver our most popular newsletter of the year: a review of the top 10 FAQs about the 5 Day Pouch Test from the previous year. This year our newsletter is a bit lengthy. The marketers keep telling us to keep newsletters brief, that readers do not have a long attention span. But you know, the LivingAfterWLS readers are different. You are knowledge seekers and information collectors. You know that detailed understanding goes a long way in putting in motion a plan that works. So please, take a few minutes to enjoy this newsletter online, or using your browser print commands make a hard copy to keep. I learned a great deal in preparing the answers to the FAQs and I think you will as well. Here are the questions answered in this newsletter:

    One: Will the 5DPT work for me?
    Two: Will my pouch shrink by doing the 5DPT?
    Three: My center didn't give me the Four Rules. Does that mean they will not work for me?
    Four: Can I do the 5DPT in my first year following surgery?
    Five: How can I make it past Day 1?
    Six: I Don't like water at all! What are other options?
    Seven: Stress eating habits derail me, how can I prevent this?
    Eight: I want to make a few tweaks to the 5DPT, will it still work?
    Nine: I messed up, do I need to start over?
    Ten: Can I just use any prepared soup or soup recipe or do I have to use the specific 5DPT recipes?

Best Wishes and Happy Healthy 2017 to You!
Kaye

PS: Be sure to visit and bookmark the LivingAfterWLS Blog. After spending last year deep in research tasks I am back to posting great timely content to the blog.

Are you stress eating? Try this surprising easy fix

I have interacted with literally thousands of people who have undergone weight loss surgery in the management of obesity. Not one of these people has ever told me they do not eat when feeling stressed. The reality is we reach for food in times of stress for the comfort or distraction it offers. It is not a moral weakness. Hunger cravings during stress are intrinsic human biological responses, the body's call for fuel to produce serotonin.

Fortunately, we can manage these cravings and control what we eat by carefully selecting the food we eat in response to stress-induced hunger and cravings.

Recent research identified vitamin C as a stress reducer. Psychology Today reported in June 2016 that studies show positive improvement when vitamin C is used as part of healthy and holistic stress management:

"It's already everybody's favorite nutritional supplement, linked, however controversially, to preventing the common cold and fighting cancer. But vitamin C recently added a new notch on its belt. The vitamin helps reduce both the physical and psychological effects of stress on people.

People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What's more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.

In one study German researchers subjected 120 people to a sure-fire stressor—a public speaking task combined with math problems. Half of those studied were given 1,000 mg of vitamin C. Such signs of stress as elevated levels of the stress hormone cortisol and high blood pressure were significantly greater in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed when they got the vitamin."

Foods rich in vitamin C, particularly berries and citrus food, quickly cause a surge in serotonin production which produces a feeling of emotional relief. We often turn to simple carbohydrates -sweets, salty snacks or starchy foods- for comfort during stressful times. In a way we are correctly answering the cry of stress because we are eating foods that will increase serotonin which produces calmness. Knowing this we can eat in response to stress but rather than grab the snacky chips or cookies let's give an apple, a tangerine or strawberries a try. The resulting emotional relief paired with the knowledge of making a healthy choice is bound to go a long way in restoring emotional balance.

Breakfast Basics of WLS: Instant Download eBook

LivingAfterWLS eBook Short Volume 4 by Kaye Bailey

In this LivingAfterWLS eBook by Kaye Bailey, we take a highly focused look at breakfast, the most important meal of the day. Why is it important? What are the high protein options? What about hectic mornings? We provide options for picky eaters; suggest out-of-the-box meals featuring the flavors of your favorite foods; find a superb use for last night's left-overs; place emphasis on fresh clean ingredients; reveal fail-proof preparation methods for cooks of all skill levels; and give you warm and cold breakfast meals to savor.

You will find something exciting to start your day no matter your schedule, kitchen skills, or budget!  This all new breakfast companion focuses on variety, quality ingredients, protein options: All hot topics in this Volume 4 of the popular LivingAfterWLS Shorts series. The recipes are supported with 12 informative articles featuring the current scientific beliefs in health, weight management, and bariatric nutrition.

Learn more than a formula: learn why certain ingredients and meals work to support your weight management goals!

Breakfast Basics of WLS: Why you must eat a high protein breakfast every day.

Tempting Recipes:
Just a few of the tempting breakfast recipes that can be prepared in under 15 minutes!

• Mocha Morning Coffee Smoothie
• Cappuccino Cooler
• Strawberry Cheesecake Smoothie
• Kiwifruit-Lime Yogurt Parfait
• Cinnamon Peach Swirl
• Chilled Plate: Caprese Layers
• Melon and Swiss Continental
• Creamy Dreamy Green Eggs
• Fiesta Quesadilla
• Salsa in the Morning Mug Scramble
• Mama Mia Egg Lasagna

Go ahead! What are you waiting for?
Breakfast Basics of WLS just $4.95 instant download


What's in it: Specific recipes and methods to start the day -even on the run- with a healthy high protein meal that supports your goals of weight management and balanced health following all bariatric procedures. From breakfast beverages to quick-fix microwave eggs this guide is sure to please even picky eaters and take away the guesswork out of the most important meal of the day.

LivingAfterWLS Shorts
Who it's for: Patients of all bariatric surgical procedures will benefit from an improved repertoire of morning recipes to support their high protein diet prescribed for weight loss and lasting weight management after surgical intervention for the treatment of obesity.


Breakfast Basics of WLS (60 pages)


No Kindle? No Problem! Just download the free Kindle eReader app and take your Kindle library wherever you go on whatever device you prefer! Easy Fast Portable Efficient! Never lose your eBooks to a phone or device upgrade.

The Four Rules of WLS: Our January Topic

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For me January is always the month to get back to the basics and put things to right in the areas of my life that need some order and re-focus. Not surprisingly, my health management always requires an effort of reordering and focus on the dawn of a new year. I don't know why I drift away from the basics of weight loss surgery health management as the year progresses but I do with the same predictability as the phases of the moon.

So, with your indulgence I'm using the LivingAfterWLS Blog and our different newsletters to study and refresh my understanding of the Four Rules of weight loss surgery. You've already seen some posts related to the Four Rules and I'll continue to work through each rule in detail as the month marches along. Today I'm sharing the Four Rules Summary, with permission, from The 5 Day Pouch Test Owner's Manual. This is a brief rundown on the rules and why we have them - a good reference point to support the rest of our Four Rules discussion. Be sure to click the link for our Four Rules infograph - a free download poster for you to enjoy!

Thanks for joining me this year and I'm looking forward to feeling my best as I set to right my health in this new year!

Four Rules: Weight Loss Surgery basics

Shared with permission from The 5 Day Pouch Test Owner's Manual (2nd Edition) by Kaye Bailey
"As patients we are well aware that WLS is frequently perceived by outsiders as an easy means to weight loss that requires little or no effort by the patient. It turns out there is nothing easy about the post-WLS lifestyle. At the time of surgery we agreed to follow Four Rules of dietary and lifestyle management guidelines for the rest of our life in order to lose weight and maintain a healthy weight. This is our burden and our responsibility if we wish to keep morbid obesity in remission.
All surgical weight loss procedures including gastric bypass, adjustable gastric banding (lap-band) and gastric sleeve, promote weight loss by decreasing energy (caloric) intake with a reduced or restricted stomach size. The small stomach pouch is only effective when a patient rigorously follows the Four Rules: eat a high protein diet; drink lots of water; avoid snacking on empty calorie food; engage in daily exercise.

"In our introduction to a bariatric program we were taught and agreed to follow the standard Four Rules which work in concert with our surgically altered stomach and digestive system to bring about rapid massive weight loss. In fact, most of us were asked during the psychological evaluation if we could commit to following the Four Rules. Like me, I bet you said “Of course” with complete confidence.  What I missed in the orientation was that these rules would be a way of life for the rest of my life. The Four Rules and other WLS dietary basics are discussed in greater detail in Chapter 9. For now let’s take a quick look at each rule as it applies to WLS patients.

"Protein First: At every meal the WLS patient will eat lean animal, dairy, or vegetable protein before any other food. Protein shakes or supplements may be included as part of the weight loss surgery diet. Patients are advised to consume 60-105 grams of protein a day. Eating lean protein will create a tight feeling in the surgical stomach pouch: this feeling is the signal to stop eating. Many patients report discomfort when eating lean protein, yet this discomfort is the very reason the stomach pouch is effective in reducing food and caloric intake. Animal products are the most nutrient rich source of protein and include fish, shellfish, poultry, and meat. Dairy protein, including eggs, yogurt, and cheese, is another excellent source of protein.

"Lots of Water: Like most weight loss programs, bariatric surgery patients are instructed to drink lots of water throughout the day. Most centers advise a minimum of 64 fluid ounces of water each day. Water hydrates the organs and cells and facilitates the metabolic processes of human life. Water flushes toxins and waste from the body. Patients are strongly discouraged from drinking carbonated beverages. In addition, patients are warned against excessive alcohol intake as it tends to have a quicker and more profound intoxicating affect compared with pre-surgery consumption. In addition, non-nutritional beverages of any kind may lead to weight gain and increased snacking.

From our Four Rules Infographic. Link Here to see the full poster & download free!

"No Snacking: Patients are discouraged from snacking which may impede weight loss and lead to weight gain. Specifically, patients are forbidden to partake of traditional processed carbohydrate snacks, such as chips, crackers, baked goods, and sweets. Patients who return to snacking on empty calorie non-nutritional food defeat the restrictive nature of the surgery and weight gain results.  It is seemingly contradictory that the 5DPT allows snacking. High protein snacks are allowed because they keep the metabolism active, they satiate hunger, and they help relieve the symptoms of carbohydrate withdrawal.

"Daily Exercise: In general patients are advised to engage in 30 minutes of physical activity on most days of the week. The most effective way to heal the body from the ravages of obesity is to exercise. Exercise means moving the body: walking, stretching, bending, inhaling and exhaling. Exercise is the most effective, most enjoyable, most beneficial gift one can receive when recovering from life threatening, crippling morbid obesity. Consistent exercise will keep morbid obesity in remission and help compensate for lapses in following the three other rules. People who successfully maintain their weight exercise daily"

Free Four Rules Infograph from LivingAfterWLS