LAWLS Bookstore

Thursday, April 23, 2009

Happy Birthday To Me!

Hey Neighbors!!!

Just want to send out a great big THANK YOU for all the good wishes and thoughts today as I celebrate my birthday! It's been a great day so far and I'm feeling quite pampered and adored. What did we ever do for birthdays before Facebook? So today, and always, I wish each joy, health and happiness. Thank you for being a treasured part of my world.

And please - visit me, friend me, hang-out with me on Facebook!

Wednesday, April 22, 2009

Introducing Walk Your Way Thin Kits by Leslie Sansone!

Hey all you Leslie walkers --- Good news today! (And for the record - this is not a paid endorsement -- I just like her products!)

Brand new products that help you reach your weight loss goals! Available exclusively at select Target stores for $19.99!

Walk Off Even More Weight

Walk Off Even More Weight
with 2 lb. Weight Belt

You don't have to run a marathon to get a challenging workout. For the first time ever, we are incorporating a weight belt with our walk. Workout #1 is a 2 Mile Walk with classic Walk at Home features, moving at a 15 minute per mile pace(4mph) while wearing the weight belt for more calorie burn!

Workout #2 is another 2 Mile Walk, but we increased the pace. Try a 12 minute per mile pace(5 mph) while wearing the weight belt. Fast sweaty home!

Walk Off 10 Pounds
with Step Counter

This 3 Mile calorie cruncher is a perfect tool to help you walk off those extra pounds . On alternate days, wear your step counter and follow our easy 14 day plan. You get the meals and the miles in this super slimming system!

3 Mile Calorie Blast
with Walk Belt

Pour on the power and get ready to blow away those calories for good. This 3 Mile Walk uses the Walk Belt to engage the core while slimming the arm, back and chest muscles! The result…a flat tummy and sleek toned upper body. Walking doesn’t get any better than this!

Punch Up Your Walk
with Weighted Gloves

Walk strong with this high-intensity workout that will challenge every major muscle group in your body, right in your own home. Wear the weighted gloves and FEEL the muscles work! 4 STRONG Miles! You choose to wear the gloves or just walk, walk, walk!

Walk It Off & Tone It Up
with 2 Firm Bands

5 BIG Miles to walk yourself to a slimmer stronger you! And… not 1… but 2 Firm Bands to BOOST muscle activity while you walk! Be prepared for Lots of Miles AND Lots of Sweat.

Belly, Buns & Thighs Slimdown

with Fit Cuff

You don’t have to spend hours in the gym to get leaner, trimmer or stronger. Join us in this exciting new program and take your walk to the next level. This 3 Mile Walk workout uses the Fit Cuff resistance tubes at the end of the walk for standing exercises that tone the lower body!

PLUS: A special segment follows the walk using the Fit Cuff with floor exercises for sculpting the muscles of lower body. You will trim your thighs and firm your backend…fast!

Monday, April 20, 2009

Spring Flavors: Seared Mint Scallops

I found this terrific recipe in Diabetic Living, Spring 2009 issue, page 24. It is simple and brings a sweet balance of seared protein and the fresh flavor of mint and watercress. Look for the big sea scallops rather than bay scallops and cook in a searing to skillet for a nicely caramelized finish.

Seared Scallops with Mint Pesto
1/3 cup lightly packed fresh mint
1/4 cup lightly packed fresh flat-leaf parsley
2 tablespoons almonds, toasted & chopped
2 tablespoons grated Parmesan cheese
1 tablespoon lemon juice
2 cloves garlic, minced
6 sea scallops (8 to 10-ounces total)
1 teaspoon olive oil
1 cup fresh watercress or spinach

For Pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, 2 tablespoons water, lemon juice, garlic, 1/8 teaspoon salt and 1/8 teaspoon ground black pepper. Cover and process until nearly smooth. Set aside.

Rinse scallops and pat dry with paper towels to avoid hot oil splatters. Season scallops with salt and pepper. In a large nonstick skillet heat oil over medium-high heat. Adscallops; cook 4 to 6 minutes or until scallops are opaque, turning once halfway through cooking.

Divide clean, fresh watercress on 2 plates. Serve scallops and pesto over watercress.

Serves 2. Per Serving: 189 calories, 23g protein, 8g fat (2g saturated fat), 7g carbohydrate.

Wednesday, April 15, 2009

Ask Kaye: Nutrition Values

From Cincygal in The Neighborhood:
1. What percentages of calories eaten per day should be protein? carbs? fat?

My Answer:
Here is the BEST CASE I look for (percentage-wise) when I prepare a recipe for myself or for future publication with the LivingAfterWLS/Kaye Bailey endorsement:

60% protein (30g protein/serving on main meals)
15% fat (more mono-unsaturated fat than saturated fat if possible)
25% carbohydrate (complex carbohydrate from fruit/veggies, limited starch, no processed white carbs)

Now, of course, these numbers are rough guidelines. But hitting in this ballpark keeps me (and LAWLS) within the guidelines of ***most*** bariatric centers and also is proven to facilitate and maintain a healthy weight.

Savvy readers may wish to calculate some of the 5 Day Pouch Test recipes that are higher in fat or carbohydrate than this standard and say, "what about this??" The fat and carbs are higher for that five-day program in order to correct an addictive processed carb cycle and return us to a high-protein diet. I know thousands will agree when I say breaking a carb-addiction "cold-turkey" (pun-intended ) with a high-protein diet has oodles of unpleasant affects and seldom results in a protein-compliant way of eating. We must ease off the "bad stuff" in order to successfully return to a physician advised post-weight loss surgery diet.

Tuesday, April 14, 2009

Safety First: My Personal Plea to YOU

Bad drive home. I was the first witness on scene to a terrible motorcycle accident tonight. Biker Neighbors: Please PLEASE PLEASE wear your helmets. And All Neighbors: Please PLEASE PLEASE hug your loved ones tonight and tell them what they mean to you.

Life is fragile: don't waste a minute.

You can follow my updates on Facebook. Thanks for your thoughts and prayers for all. Please be safe.

Recipe: Roasted Fish Catalan

Are you looking for something new and exciting to do with your fish? Try this easy and tasty recipe that just tops the calorie count at 205 calories per serving while delivering 25 grams of heart-healthy protein. Great recipe for Day 4 of the 5 Day Pouch Test. And don't forget, you can always get great ideas in the Neighborhood Community Kitchen.

Roasted Fish Catalan

2 teaspoons olive oil
1 large onion, thinly sliced
1/4 cup dry white wine
2 cloves garlic, finely chopped
1 (14-ounce) can diced tomatoes
8 black olives, chopped (Kalamata are delicious here)
1/4 teaspoon dried oregano
1/4 teaspoon freshly grated orange zest
salt and pepper to taste
1 pound thick-cut, firm-fleshed fish fillets, such as halibut, mahi-mahi or cod

Preheat oven to 450F.

In a large nonstick skillet, heat oil over medium-high heat. Add onion and saute' until lightly browned, about 5 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Adjust seasoning with salt and pepper.

Cut fish into 4 pieces and season with salt and pepper. Arrange in a single layer in a pie pan or baking dish. Spoon tomato mixture over fish.

Bake for about 15 minutes, or until opaque in the center. Serve immediately.

Serves 4. Per serving: 205 calories, 25g protein, 6g fat, 11g carbohydrate and 2g dietary fiber.

Treat yourself to more great LivingAfterWLS Fish & Shellfish Recipes

Wednesday, April 08, 2009

Walk for the Health of Your Heart

Today is the American Heart Association National Start! Walking Day. "The Start! Heart Walk is the American Heart Association's premiere event for raising funds to save lives from this country's No. 1 and No. 3 killers - heart disease and stroke.

Designed to promote physical activity and heart-healthy living, the Start! Heart Walk creates an environment that's fun and rewarding for the entire family.

This year, more than 1 million walkers will participate in over 425 events. Your participation will help us raise even more in our fight to save lives. Walk with friends, family, coworkers or strangers you'll bond with along the way.

Any way you choose to do it, your heart will thank you for it!"

Intro Tips for Early Morning Walkers:

* The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
* An iPod or other portable music device programmed with up tempo music or set to your favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.
* Stretch your calves and hamstrings at the end of your walk. Watching a morning news show or check your email while stretching.
* If it’s dark outside, wear clothing with reflective stripes so motorists can see you.

Congratulations! You’re getting your day started right!

Remember Rule #4: Daily Exercise

Intro Tips for Lunchtime Walkers:
* Schedule your lunchtime walk in Outlook or your work calendar. Think of it as an important appointment, which it is!
* If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
* Recruit a couple work colleagues to join you in the program. You can keep each other on track.
* Depending on your walking pace, the weather, and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a t-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the fresh air!
* Pick a route where you can grab a sandwich at the end of your walk, or make sure you bring a healthy lunch.

Congratulations on fitting in fitness!

Intro Tips for After-Work Workers:
* Have a light snack at about 4pm (for example, a yogurt and handful of almonds, or an apple and 1 oz of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
* Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.
* Walk tall and do some backward shoulder rolls to relieve work stress.
* If it’s dark outside, wear clothing with reflective strips so motorists can see you.

Congratulations on taking care of yourself!

Salmon with Mango and Peach Salsa

From The Diabetes And Heart Healthy Cookbook

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Vegetable oil spray

1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Dietary Exchange
4 lean meat; 1 fruit

The Diabetes And Heart Healthy Cookbook

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

More heart healthy fish recipes in the LivingAfterWLS Kitchen

Tuesday, April 07, 2009

Finding Diets That Work

This is part of an article from WebMD by Kathleen M. Zelman, MPH, RD, LD. Titled, "The Worst Diets Ever: Diets That Don't Work" can be found in its entirety here:

It is interesting to note that even with weight loss surgery we tend to seek diet programs and plans to help us lose weight or maintain a healthy weight. In fact, the 5 Day Pouch Test, considered by many to be a diet, has helped thousands of people get back to the weight loss surgery basics that we may have let slide. I have excerpted from Ms. Zelman's article three points for finding a weight loss or weight management plan that can work for us. These are good common sense tips that go a long way in supporting our healthy lifestyle.

Finding a Diet That Works
by Kathleen M. Zelman for WebMD

"There is no such thing as one size fits all when it comes to diet plans, and it's key to find one that fits your lifestyle. The best diet is one you can safely and realistically stick with for the long term, plain and simple.

"It should be flexible enough to fit into your real life and should encourage healthier eating by focusing on balance, variety, and moderation" says May. "I encourage my patients to enjoy eating the foods they love every day, mindfully and in moderation."

In fact, the best "diet" may not be a diet at all, says Yale University's David Katz, MD, author of The Flavor Point Diet.

"Forget about 'dieting' and instead, think about strategies to satisfy your hunger for fewer calories," he says. "Eating more fruits, vegetables, whole grains, and lean protein can help manage your appetite."

Dawn Jackson-Blatner, RD, a spokesperson for the American Dietetic Association (ADA) recommends using diet books as a loose template for tips, strategies, and behavioral ideas. Or save your money and follow the three-step approach she uses with her own weight loss clients:

1. Take inventory of what you're doing now and identify your "weakest link." "Most people know immediately where they are vulnerable -- 3 p.m. snacking, monster portions, too much alcohol, (an) insatiable sweet tooth, or snacking all day long," she says. Katz suggests trying to identify what led to your weight gain and address it. For example, if you overeat because of stress, consider a stress management course. Develop a strategy to address areas where you're vulnerable so you can set yourself up for success.

2. Identify one to three small changes you can make right now in your diet and exercise habits. "Even though they want quick results, this method has proven to be safe, effective, and sustainable long term," Blatner says."
3. Reassess in a few weeks to see whether your changes are working; then make a few more small changes. "It takes about 12 weeks for you to see progress, and that is about the time you should incorporate a few more changes so you keep pushing the bar," Blatner says.
And remember: if you are struggling with weight control after weight loss surgery it is never to late to re-discover your tool. Give the 5 Day Pouch Test a try and get back in the game of healthy living. Thousands who had lost hope in their weight loss surgery tool have learned, with the 5 Day Pouch Test, how to work the tool again. You can do it too.