Inspired Reminders Bulletin: Your Body is Fighting You!

Greetings Dear Readers!

The May LivingAfterWLS Inspired Reminders newsletter was published and delivered to your Inbox today. Be sure to check it out, it is full of useful information you need to know in your WLS journey. Here is the introduction and if you are not subscribed you can can read it here in our online archive: LivingAfterWLS May Inspired Reminders Bulletin

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It's not your imagination!

Your body is fighting against weight loss.   

 

The chills & thrills of weight loss surgery.

In 2009 I wrote, "Ten years after being gut-whacked and I'm still on a diet." That is what I wanted to title my book which was eventually published as "Day 6: Beyond the 5 Day Pouch Test." In the introduction I explained, "No matter what treatment a person with the disease of morbid obesity seeks there is a tough journey to follow. There is no "easy way out." I am still on a diet. And it doesn't look to change anytime soon."

Jump forward to spring 2017: I'm 18-years removed from surgery and I'm still on a diet! I guess I'm in it for life. At one time this realization would have scared the jelly out of my doughnut. But these days it's my security blanket. I know I have a disease: obesity. I have been surgically treated for the disease. By following the prescribed lifestyle plan including diet and exercise I can work with my surgery to keep the disease in remission. That is the cold hard reality for all of us living after WLS. (See the article below Obesity Reclassified from 2013 when the AMA official categorized obesity a disease.)

Mind you, this acceptance was not easily achieved. I rebelled with vigor against the rules abandoning diet and physical activity in favor of hoping for the best. Leaving things to chance, however, did not help me control my obesity before surgery or after surgery. In our WLS community the path commonly trends to complete compliance following surgery followed by a detour along the road to chance and then, hopefully, a calm resolve of acceptance and renewed commitment to the lifestyle that supports our health and weight management goals. I've observed this trend for a decade and the anecdotal evidence predicts most patients will experience this learning curve.

Today's Bulletin features a look at why our body resists weight loss in the feature article It's not your imagination! Your body is fighting everything you do to lose weight. I found this subject revealing. I hope you enjoy it. As mentioned above you will find information about the 2013 obesity classification and also a primer Obesity Defined. Be sure to check out our Recipe: Tuna Pasta Primavera and then link through to some of the reader favorite Hot Blog Topics of the last few weeks.

I appreciate your time today, I know your Inbox is loaded with messages needing your attention. May I also take this opportunity to thank those who support our LivingAfterWLS Bookstore and other publication outlets. The LivingAfterWLS research work is self-funded and it is through your support that we are able to conduct clean research without becoming prejudiced by sponsors expecting a quid pro quo return of favorable findings in exchange for funding. Have a fabulous week and may good health be yours to enjoy!

Link to Bulletin

Kaye Bailey

5 Day Pouch Test Quick Review: Liquids

Hello Dear Readers! I know many of you are working your way through the 5 Day Pouch Test this week or this month. In the Official 5 Day Pouch Test Group on Facebook there is active discussion as our members proceed through the back-to-basics programs.  In reading through the posts today I see questions and concerns about the definition of Days 1 & 2 Liquids. I've pulled some information from the 5DPT Owner's Manual that defines each of the options and gives a little bit more information on why each Day 1&2 "Liquid" selection is effective with this plan.
The 5 Day Pouch Test Owner's Manual

Protein Fortified Beverages: Protein shakes, protein drinks, protein breakfast drinks are all protein fortified beverages. Look for ready-to-drink (RTD) beverages that have at least 15 grams of protein and fewer than 5 grams of carbohydrate per serving. Protein powder drinks are acceptable as well, providing they meet the same criterion of 15 grams protein and fewer than 5 grams carbohydrate. Homemade protein smoothies are a favorable addition to the 5DPT menu.

Clear broth or creamy soups: Clear broth and creamy soups are a favorite comfort food for many of us. Canned commercial chicken broth, beef broth, and vegetable broth are enjoyable meals on Days 1 and 2.

Creamy soups are a comfort food favorite for Days 1 and 2. Many creamy soups include dairy products such as milk, cream, sour cream, or half-and-half. For purposes of the 5DPT full-fat dairy should be used as called for in the Day 1 and 2 recipes because it improves satiation longer than no-fat or reduced fat food.

Hearty Soups:  As I developed this plan I learned that more substantial soups made of animal protein, legumes, beans, and low-glycemic vegetables work well to alleviate the discomfort and stress of a liquid diet.

Soups vs. Sliders: It is easy to confuse soup with slider foods since both are liquids that flow more rapidly through the stoma than solid protein. The thing to remember is the soup recipes provided are nutrient dense. Slider foods such as crackers or pretzels washed down with liquids have no nutritional value nor are they satiating.  In addition, when we enjoy soup and observe the liquid restrictions our body benefits from the vitamins and nutrients in the meal while we enjoy a comforting feeling of satiation."

Shared with permission and in compliance with copyright law.
The 5 Day Pouch Test Owner's Manual 2nd Edition (C) 2012

Protein, Fat, Carbohydrate: What's the recommended intake after WLS?

Greetings Readers!

 After WLS we are prescribed a high protein or "Protein First" diet to follow for the rest of our life to ensure adequate weight loss is achieved and a healthy weight is maintained using the WLS tool. But years of dieting have conditioned us to count calories above all else, not the nutrients. For traditionalists who are looking for a generalized daily calorie intake I share this section from Day 6: Beyond the 5 Day Pouch Test which addresses the question of daily caloric intake. I hope you find this a useful nugget of info in your WLS toolbox. Also check out this earlier post: Dietary Protein: Quick List and Recipe Links

Shared with copyright permission from Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

"I am not particularly comfortable giving specific one-on-one nutritional advice to my weight loss surgery Neighbors. First of all, I’m not a health care worker so I’m not qualified to render such advice. Secondly, I cannot see you to make a semi-informed analysis of your health. Nutritional advice is serious business and should only be given after verbal consultation and laboratory blood analysis, always with trusted health care providers."

"What I can do here is provide you the current generalized recommendations so you have a point of reference when speaking with your qualified health care provider. We may not always have the luxury of speaking with our bariatric centers so it is wise to educate ourselves on the current bariatric standards and practices of nutrition."

"In general, based on the broad-canvas study, bariatric centers agree patients should follow a 1,200-calorie a day diet. The protein, fat, and carbohydrate recommendations are based on that recommendation."

"Protein: Common recommendation for daily protein intake is 60 to 105g (20-35% of a 1,200-calorie diet). Protein digestibility and quality are important factors that patients must take into account when making food or supplement choices. The digestibility of protein is increased when accompanied by a full array of vitamins and minerals."

Make this delicious burger tonight: Beef, Bacon & Mushroom Cheeseburger

"Fat: Fat is necessary for the growth and development of the basic components for hormones, skin, hair, transportation of fat-soluble vitamins, and insulation and cushion for the body and internal organs. As a rule, the bariatric profession abides the American Heart Association recommendation of 27 to 47g daily fat consumption in a 1,200-calorie diet. It is beneficial to take fat-soluble vitamins with food sources that are rich in mono and polyunsaturated fats such as avocado, tuna, salmon, olive oil, flaxseed, and canola oil."

Our WLS body will tell us when we've consumed too much dietary fat by causing dietary stress that may include upset stomach, diarrhea, cramping, vomiting. Here is a simple home remedy to help relieve this type of digestive discomfort:
Digestive Stress? Try this simple solution

"Carbohydrate: Carbohydrate provides the body with its preferred source of fuel and is the only source of energy for the brain, central nervous system, red blood cells, kidney, and retina. Bariatric patients are counseled to choose complex carbohydrates over simple carbohydrates.  Bariatric centers do not generally recommend a specific daily carbohydrate allowance, according to Swilley. The report referenced the generally accepted recommended intake for all people provided by the National Academies’ Institute of Medicine of 113g carbohydrate consumption daily in a 1,200-calorie diet. It is unlikely a gastric surgical patient of any procedure could meet this recommendation."

Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey (C) Copyright 2009

Struggling with carb consumption? Check out this article: Why can't I just quit carbs cold turkey?

Check out Day 6: Beyond the 5 Day Pouch Test on Amazon in paperback and Kindle.

Recipe: Italian Vegetable Egg Custard

Are you looking for a new weekend breakfast recipe? This is one of my favorites, particularly in the spring and summer months. It does take some preparation, but it is most certainly worth the effort! It is early for summer squash in most gardening zones, but you can find a nice selection of fresh squash at the Farmer's markets and some supermarkets.

Featured recipe from Day 6: Beyond the 5 Day Pouch Test, page 144.
Shared with permission, LivingAfterWLS, LLC (C) 2012.

Summer Squash

Custard doesn't have to be sweet to be delicious. This savory brunch custard makes gr  eat use of fresh summer vegetables. After you have tried it with squash and tomatoes, experiment with other fresh vegetables like peppers, mushrooms, and even diced or shredded winter squash. Explore your creative Receptiveness! See page 74 of Day 6: Beyond the 5DPT.

Italian Vegetable Egg Custard

Ingredients:
Cooking spray
4 eggs
1/2 cup all-purpose flour
2 cups summer squash, shredded
1 cup zucchini, shredded
1/2 cup black olives, sliced, divided
2 Tablespoons Parmesan cheese, grated
1 teaspoon Italian seasoning blend
1/2 teaspoon garlic salt
1 medium tomato, thinly sliced
1 bunch green onions, sliced 1/2-inch thick
1/2 cup mozzarella cheese, shredded

Directions:
Preheat the oven to 450°F and place the rack in the middle of the oven. Spray an 8-inch square baking pan with cooking spray.

In a medium bowl beat the eggs and flour until smooth. Stir in summer squash, zucchini and 1/4 cup olives; mix well. Spread in prepared baking pan. Place in center of oven and bake until custard is set, about 10 minutes. (see note). Remove to a warm trivet.

Mix the Parmesan cheese, Italian seasoning blend and garlic salt together and sprinkle evenly over the baked custard. Top evenly with tomato slices, remaining olives, sliced green onion and mozzarella cheese. Divide into four equal portions and serve warm.

Learn More: Health Benefits of Eggs

Note: To determine that the custard is done insert a wooden skewer or toothpick into the center about two-thirds down. If it comes out clean the custard is done. If the custard is almost done turn the oven off and leave the oven door slightly ajar so the custard will finish cooking

Serves 4. Per serving: 232 Calories; 12g Fat; 13g Protein; 19g Carbohydrate; 3g Dietary Fiber.

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 Day 6: Beyond the 5 Day Pouch Test

Sale $19.95

Thousands of people around the world use Kaye Bailey’s 5 Day Pouch Test to stop weight gain after weight loss surgery and return to the basics prescribed by their bariatric center.  But what happens on Day 6? Kaye Bailey answers that question sharing her generous spirit of compassion and belief in others as she shares her secrets for working with the surgical weight management tool for lifetime weight maintenance. Readers quickly learn that working with the tool, not against it, brings optimum success and healthy long-term weight management. No gimmicks. No quick fixes. Just profound sensibility delivered in the powerful “you can do this” style we have come to expect from Ms. Bailey. The 66 recipes will put delicious guilt-free food on your table as you nurture your best life and health with weight loss surgery. Kaye’s Day 6 lifestyle is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others.

Learn More: Day 6

USDA FoodKeeper App - A Tool You Must Use!

I have not been compensated for this post: This is information that we all need as part of our healthy lifestyle program and I'm tickled to share with you the valuable resources from USDA that I've come to count upon in my kitchen and home.

Hello Dear Readers, thanks for joining me here today and happy Spring to you all.

If you've been with me for very long you know one of my nag-topics is food safety and kitchen hygiene. For myself, and for so many of you, I know having a bariatric surgery was not only a means to weight loss and healthy weight management: it was an opportunity for a new start in the pursuit of living better, healthier lives. That includes becoming schooled in matters of food handling safety, proper food preparation and storage, and protecting myself and family from foodborne illness.

The USDA is my go-to source for current and meaningful information that promotes, "kitchen confidence" -- simply the confidence in your ability to safely prepare delicious meals for your loved ones and yourself. Food safety and kitchen confidence is no trivial matter. The Centers for Disease Control and Prevention (CDC) estimates that each year approximately 48 million Americans suffer from foodborne illnesses, leading to 128,000 hospitalizations and 3,000 deaths. The CDC says "Many of these illnesses can be prevented by changing behaviors in the kitchen and gaining a little kitchen confidence."

FoodKeeper Mobile App

Earlier this month the USDA invited home cooks to improve their kitchen confidence by visiting their remarkably user-friendly website Foodsafety.gov and making use of their go-to quick reference guide to food safety with the free and friendly app: FoodKeeper for iOS and Android.

"The FoodKeeper helps you understand food and beverages storage. It will help you maximize the freshness and quality of items. By doing so you will be able to keep items fresh longer than if they were not stored properly. It was developed by the USDA's Food Safety and Inspection Service, with Cornell University and the Food Marketing Institute. It is also available as a mobile application for Android and Apple devices."

Find the app at FoodKeeper or get it directly from your App store on your favorite mobile device.

This image shows the information on storing and consuming shredded cheese. Notice how clean and concise the information is presented - no lengthy explanation, just the simple facts. The clean presentation makes sense because the question "I wonder if this is still good?" is usually asked when we are engaged and lack the time for lengthy reading and research. A couple of quick clicks and we are in the know, good to go!

 

I hope you will check out the FoodKeeper App and the FoodSafety.gov website to build your kitchen confidence and keep your family healthy and happy as you enjoy meals together.

Safety Tips to Prevent Food Borne Illness This Summer 

What's for Breakfast? Protein First!

Recipe: Spring Eggs

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

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



Dietary Protein: Quick List and Recipe Links

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

For more protein breakfast ideas check out Protein First: Living the First Rule of WLS

Rule #2 is Lots of Water -- But it's so boring! Help!

Don't like water - what else can I have?

Drink lots of water is the universal golden rule for dieters. But even the most devoted water sippers become bored with the flat unexciting taste of water. Fortunately there are many health-supportive was we can spruce up plain water creating a refreshing beverage with added vitamins and nutrients. Online there are countless recipes for making infused water, a fancy word for water that blended with fruits, vegetables, herbs, and/or tea. Here are a few of my go-to blends that both refresh and promote good health with an energy boost.

Using the formulas below you will make a 2-4 quart batch of refreshing infused water. Using a large pitcher or gallon jar prepare the infusion ingredients. Top the ingredients with 6 cups ice, fill the jar with water, and stir. Cover and refrigerate for at least 2 hours to let flavors infuse. Best used within two days of making, but don't expect it to last that long. These refreshing beverages are delicious!

Green Tea

We've long known that green tea is beneficial to our weight loss efforts. It continues to provide health promoting benefits to those with surgery and is a pleasant alternative to water. Most nutritionists agree that herbal teas can be counted the same as water when monitoring our daily water intake. Remember our WLS rule #2 is Lots of Water. To change up your green tea (or freshen your water) try these recipes to make two quarts of refreshing flavor-infused water. 

Basic recipe: Brew two quarts of green tea using 4-6 tea bags following package directions. While it brews add the flavor ingredients to a gallon jug, top with 6-8 cups ice, add brewed tea, mix well and chill for two hours or overnight before serving. Enjoy several refreshing servings throughout the day.

Try this recipe: Stomach Soothing Thirst Quenching Lemon Ginger Iced Green Tea

Iced Peppermint Tea

Mint is known to refresh, soothe stomach aches, and suppress appetite. In place of green tea bags use peppermint tea. Add 1/4 cup chopped mint and one lemon, sliced. Mix well and chill as directed above.

Berry-Fresh Kiwi Cooler

In the gallon jug combine 3 cups halved fresh strawberries, three thinly sliced kiwis, and two thinly sliced lemons. Gently muddle all of the ingredients together. Add ice and tea, mix, chill, serve.

Sunshine Cleanse

Combine two thinly sliced lemons, two thinly sliced limes, two thinly sliced grapefruits, and two thinly sliced oranges. Gently muddle with a wooden spoon or spatula.  Add ice and tea, mix, chill, serve. (This is also good prepared with peppermint tea.)

More ideas: Simple Weight Loss Accelerator Won't Leave You Sour

Minty-Cuke Thirst Quencher

Scrunch 1/4-cup fresh mint leaves in the bottom of gallon jug to release flavor and aromatics (I love this refreshing fragrance!). Add two thinly sliced cucumbers (peeled if desired). Half two limes and squeeze juice into jug, discard halves. Thinly slice two limes and add to jug. Top with ice and tea and mix well. Chill and serve adding more ice as desired.

Reminder:  Carbonated soda cravings and why we should abstain

Digestive Stress? Try this simple solution

Papaya Fruit

 After WLS surgery studies suggest we become deficient in digestive enzymes, particularly with gastric bypass and the malabsorptive procedures. This leads to stomach discomfort, bloating, and extreme cases chronic nausea.

A simply remedy is to include a papaya enzyme supplement in your diet. The tropical papaya contains a chemical called papain that is effective in digesting proteins, carbohydrates, and fats. In fact, papaya has long been used as a meat tenderizer, which essentially begins protein breakdown during the cooking and preparation process of food.

Recipe: Tropical Protein Papaya Smoothie

Papaya enzymes have shown positive results in aiding digestion and more recent research suggests the enzyme may be useful in reducing blood sugar levels in people with diabetes. Papaya enzyme tablets can be found in the personal health section of your market and are inexpensive. Follow dosing directions on the bottle and implement the supplement in your diet for at least 30 days to determine its effectiveness in your post-WLS high protein diet.

Papaya fruit, in its fresh state, is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.

Breakfast Delight: Tropical Papaya Protein Smoothie

Make your morning shine with the fresh tropical flavor of papaya, coconut, and citrus in this vitamin and protein packed morning smoothie. Use fresh papaya to take advantage of its digestive enzymes that are known to settle grumpy tummies and improve nutrient absorption.

Papaya is an excellent source of vitamin C, vitamin A, vitamin B6, and magnesium. Some weight loss surgery patients may have an adverse reaction to the natural sugars in ripe fresh papaya. In this case it is important to enjoy fresh papaya fruit in small amounts served with lean protein.

Tropical Protein Papaya Smoothie
2 servings*

Ingredients:
1/2 medium papaya, peeled, seeded and chopped
juice and zest of one medium orange or tangerine
8 ounces vanilla flavored ready-to-drink protein shake
1/2 cup frozen banana slices*
1/4 teaspoon coconut extract
toasted coconut for garnish, if desired

Place chopped papaya, juice and zest from orange, protein shake, banana slices, and coconut extract in a drink blender and pulse until smooth and frothy. Serve immediately.  Approximate nutrition per serving: 150 calories; 12 grams protein; 18 grams carbohydrate; 2 grams fat. Nutrition will vary based on ingredients.

*Tips
 This recipe provides two servings. Use the remaining papaya half sliced to enjoy with your noon meal of lean protein or make a second batch of Tropical Protein Papaya Smoothie, freeze in ice cube trays. Use smoothie cubes to blend with a vanilla flavored ready-to-drink protein shake for a healthy and refreshing energy boosting snack.

Make frozen banana slices by peeling and slicing several ripe but firm bananas. Toss banana slices with lemon juice to prevent browning, place in a single layer on a parchment lined tray. Freeze for 1 hour then remove and store in a resealable plastic bag in the freezer. Use as called for in recipes.

Protein First: Skillet Chicken Parmesan

Skillet Chicken Parmesan
Shared with permission from Protein First: Understanding and Living the First Rule of Weight Loss Surgery by Kaye Bailey. Page 69

This is a favorite go-to recipe around our house. In the cool days of autumn I like to serve it with baked spaghetti squash. A fresh green salad also goes nicely with this nutrient rich meal.

Ingredients:
olive oil flavored cooking spray
4 (4-ounce) chicken breasts, no skin, no bone, Ready-to-Cook
1 (26-ounce jar) marinara sauce
4 ounces mozzarella cheese, part skim milk, shredded
1/4 cup Parmesan cheese

Directions: Coat a 10-inch skillet with olive oil spray and heat over medium-high heat. Add the chicken breasts and cook 6 minutes. Turn and continue cooking. Pour marinara sauce over chicken, reduce heat and simmer, uncovered, for 10 minutes. Divide the mozzarella cheese and Parmesan cheese evenly over the chicken pieces. Remove skillet from heat, cover and let stand 5 minutes or until the cheese is melted. Serve warm.

Serves 4. Per serving: 341 calories, 38g protein, 13g fat, 16g carbohydrate, 1062mg sodium, 88mg cholesterol.  Chicken, especially dark meat pieces, are an excellent source of niacin.

Try This Comfort Soup: Mexican-Style Chicken Soup

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Protein First: Understanding and Living the First Rule of Weight Loss Surgery
by Kaye Bailey (Paperback 2017)

This tiny gem of a book available now in paperback, is bursting with the essential information you must have to help you lose weight and keep it off. You'll treasure an enlightening 100-page read that informs with updated research, tempts with savory flavor-balanced Protein First recipes, encourages with smart life-management tips, and inspires you to excellence.


So much information for a small price!
Super Fast Shipping - You'll be cooking with Protein First next week!

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LEARN MORE: LAWLS Bookstore

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LivingAfterWLS Classics Book Bundle

For over 6 years this collection of inspired weight loss surgery guides has been the gold standard reference set for LivingAfterWLS. Build your WLS Library with exclusive publications! Includes: 5 Day Pouch Test Owner's Manual (2012); Day 6: Beyond 5DPT (2009); Cooking with Kaye-Methods to Meals (2012). 600 pages empowerment supporting your healthy weight management.

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Revealed: Leading cause of weight regain after WLS

Leading cause of regain: Drinking Liquid with Meals

Generally speaking bariatric patients are instructed to cease consumption of liquids 30 minutes before and 30 minutes after eating. In addition they are told to refrain from drinking beverages with meals. The liquid restrictions are intended to keep mealtime focus on a high protein diet of lean animal, dairy and vegetable protein. The high protein food fills the gastric pouch and sustains satiation best when liquid is absent.

When we consume beverages with our lean protein meal the food is washed through the gastric pouch before fully digested. Nutrients are lost as food is washed away and hunger returns more quickly. As we advance following weight loss surgery we tend to relax the liquid restrictions because it is not comfortable to eat food without liquid and dinner conversation is difficult with a dry mouth. An occasional small sip of water with meals may be acceptable and is unlikely to cause weight gain. However the return to full drinking with meals almost always leads to a weight loss plateau or eventually weight gain.

Citrus Juice Pucker Up!

In between meals we need to drink abundant water to promote hydration and flush excess fat and toxins from the body helping to lose weight and keep kidneys functioning properly. But water can become monotonous. Consider this strategy from Katie Lee author of The Comfort Table:
"Citrus is my secret weapon. Squeeze the juice or sprinkle zest over vegetables instead of using extra oil, butter, or salt. You can saute spinach with just a teaspoon of oil, and then add a little citrus juice for a lot of flavor without a lot of calories."  Health Benefit: Oranges, Lemons, Limes, and tangerines offer antioxidant compounds called limonoids that activate detoxifying enzymes."

Easy Tip: Wake-up, Breathe, Stretch and Boost Metabolism

Good morning dear readers! Yesterday in the Inspired Reminders bulletin we talked about the benefits of little bursts of physical movement to boost mood, increase metabolism, and simply make us feel good. I hope you had a chance to take a look at the bulletin. If you missed it please check it out online in our archive: Spring is Here! Let's Shake the Wiggles Out. Continuing that theme today let's talk about another basic of living: breathing.

Deep breathing and stretching
provides immediate mood and energy boost!

When was the last time you treated yourself to a good stretch upon waking? Are you like me, hit the alarm and hit the ground running to get to your busy day? Try this tomorrow morning as you wake to greet the day. Before rising take some big inhales and slow exhales: Oxygen is the energy of life.

Studies suggest that deep breathing contributes to a longer life, and improved mood, stress reduction, and the release of harmful toxins. With deep breathing the blood becomes oxygenated which improves all functions in the body including the metabolism of nutrients and vitamins: So very important after WLS. Further studies suggest that extra oxygen from deep breathing burns excess body fat more efficiently thus leading to improved weight loss. What a great benefit from a free and painless task!

Next stretch your limbs and body to loosen the muscles and open the cells to receive this healthy oxygen. Our cats already know that a good leisurely stretch is the best way to wake from sleep, we can learn by their example. A good morning stretch does not have to be the formal stretching that comes after exercise class. Think back to kindergarten when we stretched tall to touch the sky and bent low to touch our toes. Now sway left to right, right to left like a tree in the wind. Rotate your head and stretch your neck and spine.

By now your good mood morning is underway and you've barely stepped out of bed! It's not just your imagination either: Stretching encourages the release of endorphins, providing a sense of tranquility and euphoria. You are now chemically predisposed to having a good day!

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

Inspired Reminders: Shake the Wiggles Out!

Have you checked your Inbox for today's LivingAfterWLS Inspired Reminders bulletin? It's a great spring issue just blooming with helpful hints for putting more joy-inducing motion in our day. Make sure you are subscribed to receive every free email publication hot off the press delivered to your inbox. Link here: LivingAfterWLS Newsletters

You can also find today's bulletin online in our archive: Spring is Here! Let's Shake the Wiggles Out

Spring is Here: Let's shake the wiggles out!

Greetings!

Thank you for your time as you join me in this Inspired Reminders bulletin from LivingAfterWLS. I just love this image of a wild zebra rolling with abandon stirring up dust. Without scruples the zebra rolls and kicks and shakes for one reason: it feels good. Truthfully, I'm just a little bit jealous of that free-spirited feeling evoked by a simple act from one of nature's most beautiful creatures.

To satisfy my jealousy in today's newsletter we take a look at ways we can add the joy of motion to our day and drink up the joy with pure abandon. After surgery when we talk about exercise there is often perception and expectation that exercise means a full-out effort in a structured manner or it doesn't count. But the truth is, little bouts of motion and energy bursts have tremendous positive effect on our health, our weight loss, and our mental well being. Featured today is a look at Wiggle Therapy one of my favorites!), a review of beneficial stretching, and an easy walking guide. You will also find a terrific weeknight recipe for Tuna Pasta Primavera and a link-summary of popular posts from the LivingAfterWLS Blog.

Thank you for your time and I wish you good feelings when you take time to shake the wiggles out!

Kaye Bailey

Go to the newsletter online:  Spring is Here! Let's Shake the Wiggles Out

Encore Post: Cock-A-Leekie Soup

Even though St. Patrick's Day has come and gone I'd like to share with you, dear readers, this popular recipe previously published on this blog. I received several requests for this delightful soup recipe and I know if you give it a try you will understand it's popularity. Even the most grumpy pouch will be soothed by this nutrient packed soup that is full of vegetable carbohydrates and lean protein. Give it a try!

Encore Post from LivingAfterWLS Blog March 13, 2016

This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper.


Cock-A-Leekie Soup
Serves 6-8; 70 minutes to prepare and cook.

Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

Directions: In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

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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

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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."

---

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