Recipe: Lemon Broccoli Chicken

Oh does this look yummy! I found this recipe on the label for Campbell's Condensed Cream of Broccoli Soup! A side dish of steamed broccoli with a squeeze of lemon would make a perfect meal! Here's the details:

Lemon Broccoli Chicken


Ingredients:
1 Lemon
1 tablespoon vegetable oil (I'd use canola)
4 skinless, boneless chicken breast halves
1 (10.75 ounce) can Cream of Broccoli Soup
1/4 cup milk
Salt and Pepper

Directions:
Cut 4 thin slices of lemon. Squeeze 2 teaspoons juice from remaining lemon into a small bowl.

Heat oil in skillet. Cook chicken 10 minutes or until browned.

Add Soup, milk, lemon juice and salt and pepper. Top with lemon slices. Heat to a boil. Cover and cook over low heat for 5 minutes or until chicken is done. Serve warm.

Serve this for dinner tonight and enjoy!

Recipe Archive: Chicken with Apple Stuffing

From our Recipe of the Week Archive: October 21, 2007

There is no question that boneless skinless chicken breasts play a leading role on the post-weight loss surgery plate. It is easy to rely on this ubiquitous food for clean lean protein that is healthy and quick to prepare. It is also easy for this food to become monotonous. Often we find ways to pretty up the outside using fresh herbs, spices and vegetables to add flavor and variety. Today's Recipe of the Week takes a different approach: moist and healthy fillings tucked inside the breasts to improve flavor and texture while adding variety to our menus. Give these recipes a try and enjoy your lean clean protein in a whole new way.

Chicken Breasts with Curried Apple Stuffing

Ingredients:
2 teaspoons vegetable oil, divided
1/4 cup finely chopped onion
2 tablespoons finely chopped celery
1 3/4 cups chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 teaspoons curry powder, divided
1/4 cup golden raisins
1/2 teaspoon minced garlic
1 (10 1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned, chicken breast halves
3/4 cup apple juice
1 large garlic clove, minced
1 teaspoon cornstarch

Directions:
Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 teaspoon curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 teaspoon minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside.

Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket.

Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside.

Add 3/4 teaspoon curry powder, remaining broth, apple juice, and garlic to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup.

Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken.

Serving Size: 1 chicken breast half and 1/4 cup sauce. Per serving: 240 calories; 30 grams protein, 5 grams fat (1 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

Ripe Tomatoes Served with Pasta & Goat Cheese

Please enjoy this recipe from the LivingAfterWLS Newsletter Archives:

I think we are all familiar with classic macaroni, pasta or potato salads that are heavy on starch and light on vegetables or complex carbohydrates. While no doubt these are enjoyable to eat they leave us feeling heavy, sleepy, and bloated. In many cases they lead to discomfort and possibly dumping in gastric surgery patients. I have learned that in changing the ratio of starch and complex carbohydrates we can enjoy the mouth-feel of pasta or potatoes without the heaviness of a traditional classic side-dish salad. This recipe for Pasta with Tomatoes & Goat Cheese is adapted from a long-since-lost issue of Gourmet magazine. I enjoy mixing it up with whatever fresh produce and cheese is available and I think you will too. Use this recipe as your template and mix-it-up to suit your palate. Just remember to keep the ratio at 2 parts complex carbs (veggies) to 1 part starch. Use a whole grain pasta to sneak a few grams of vegetable protein in your diet as well! CHEERS!

Ingredients:
1 pound pasta of choice
2 3/4 pounds fresh cherry tomatoes, assorted colors and flavors, cleaned and rinsed
4 ounces soft mild goat cheese, crumbled
1/2 cup freshly torn basil leaves
2 Tablespoons olive oil
1-2 teaspoons seasoning salt

Cook pasta according to directions in boiling salted water just until done, then drain. Do not rinse.

In a large bowl toss warm pasta with tomatoes, crumbled goat cheese, basil leaves and olive oil and allow warm pasta to melt cheese. Taste for flavor and season with You Have Arrived Finishing Salt as needed. Serve warm or cold.

Try this: Mix 2 parts veggies with 1 part pasta and toss with homemade vinaigrette for a great side dish salad that will keep you on track!

Recipe Link: Vinaigrettes for Variety, Nutrition and Flavor

Southwestern Chicken Soup - 5 Ingredients; Tons of flavor

Kimmie Gee posted this recipe in the LivingAfterWLS Community Kitchen and it is a goody! Only five ingredients but tons of flavor. And the easy method is quick and perfect for a weeknight supper. I have leftover chicken we roasted in the Weber kettle grill that will be very happy to swim in this soup! Now I'm getting very hungry! Please add your favorite WLS friendly recipe to our growing collection in the LivingAfterWLS Neighborhood.

A friend shared this soup with me and I think it's a great warm up for this time of year, and very friendly for wls folks!! If you try it, drop me a line and let me know how it turned out.

Five Simple Ingredients:
Chicken, cooked & shredded or chunked (I used 12.5oz Trader Joe's canned chunk chicken breast, but rotisserie would be fabulous)
Salsa Verde (I used 16oz jar Herdez)
White Cannellini Beans, drained & rinsed (I used 15.5oz Bush's)
Chicken Broth (I used 16oz Kitchen's Best Chicken Stock)
Couple dashes of Southwest Seasoning (optional, but I do use it)

Combine all ingredients in a saucepan, warm through and enjoy. That's it!
As written, this recipe yields (about) six-1cup servings at (approximately) 164 calories & 18 grams of protein per serving.

I add a dollop of sour cream, which (obviously) affects these totals, but I like the creaminess it provides!!

5 Ideas for 21g Protein Meals

We know the rule: WLS Rule #1 Protein First. That means after any surgical procedure to control our weight we are supposed to get most of our calories from protein. A 2008 study of bariatric surgeons indicates they are suggestion anywhere from 60 grams of protein a day to as many as 105 grams of protein a day -- depending upon the surgeon and the patient. At a minimum, that means we need about 20g per meal three times a day. Without falling back to protein bars, shakes or powders I offer some quick meal suggestions that come in at 21 grams of protein and a volume of 1-cup or less food.

Remember, protein is a good source of amino acid and energy for your body. Not only that, it requires more energy to process protein than the other nutrients (fat or carbohydrate) so your metabolism goes into high-octane burn when you feed it protein. That is how it causes weight loss and sustains weight maintenance. When you eat protein the dietary carbohydrates and fat your body previously stored as body fat for "a rainy day" must be used for energy to sustain metabolic process. So enjoy those protein grams and put your body in high metabolic burn!


1. Tuna Salad: 3 Ounces StarKist Tuna Salad Sandwich-Ready mixed with 1 hard-cooked egg, 4 baby carrots. Mix tuna salad with chopped egg, serve with baby carrots (avoid high calorie veggie dip - not necessary). Calories 180; 21g Protein, 9g Fat, 4g Carbohydrate. Add seasonal berries or fruit as desired, but make certain to follow the 2B/1B Rhythm (2 Bites Protein/1 Bite Carbohydrate).

2. Turkey Wrap: 2 ounces deli turkey breast slices (low sodium), 1 ounce Swiss cheese, 1 teaspoon mustard, shredded lettuce, chopped tomato. Stack or roll ingredients; serve chilled. Calories 180; 21g Protein, 9g Fat, 7g Carbohydrate. Change this up with any deli meat and cheese you enjoy.

3. All American Patty Melt: 3 Ounces extra-lean beef patty, grilled with 1 ounce American cheese melted on top served with 1 teaspoon each ketchup & mustard and 1/4 cup fresh cucumber slices. Calories: 322; 23g Protein; 24g Fat (11 Saturated); 4g Carbohydrate.

4. Salsa Chicken Melt: In a microwave safe container heat 3 ounces cooked shredded chicken with 1 tablespoon of salsa for 90 seconds. Top with 1 tablespoon low-fat sour cream (optional) and 1 tablespoon diced avocado (optional) or ready-made guacamole. Enjoy warm. Calories: 125. 21g Protein; 4g Fat (1 saturated) 2g Carbohydrate. A great use of left-over chicken, turkey, pork or beef.

5. Meatballs to Go: Place three (1-ounce) frozen cooked meatballs in a microwave safe lunch container. Top with 1/3 cup ready-made pasta or spaghetti sauce (your choice - I like the screw-top jars for easy use and storage once opened); 1/4 cup cottage cheese and 1 tablespoon shredded mozzarella cheese. Cover container & secure carefully: I place in a zipper bag to prevent spill damage if taking as "brown bag" lunch. Allow to thaw in refrigerator until lunch time, then cook in microwave oven on medium-high until hot throughout, 2-3 minutes. Enjoy warm. Very filling without the "pasta-load". Calories: 325; 20g Protein; 14g Fat (6 Saturated); 8g Carbohydrate. (You can make several of these meals in advance and freeze taking the frozen meal on the day of use. Simply thaw at room temperature until lunch and cook as directed).

Day 6: Beyond the 5 Day Pouch Test is my new book that has great tips like these for following a high protein diet in order to maximize the effectiveness of our weight loss surgery tool. Learn more.

Day 6 Recipe: Chicken with Apples & Blue Cheese

The Details:
Page 154 of Day 6: Beyond 5 Day Pouch Test
2/27/2010
4 Servings.
Total Time: 30 Minutes
Estimated Cost: $12 or $3.00/serving

The Review:
Changed recipe slightly to use one cut-up roaster chicken rather than boneless-skinless chicken thighs (this was a better bargain in this week's grocery flier. So seasoned chicken with You Have Arrived Poultry Blend and baked in 375F oven for 35 minutes while cooking the apples/onions in skillet sprayed with cooking spray over medium-high heat. Topped with chopped walnuts and dried cranberries for nutritional boost of omega 3 fats and antioxidants. Served blue cheese crumbles on side as Jim likes a very small amount of blue cheese while I prefer a more generous amount. Delicious supper. Served green salad with apple slices, green onion, chopped walnuts and dried cranberries with choice of dressing. Full meal hitting all the necessary flavors for satiation: savory, salty, sweet, sour. A perfect Day 6 meal!!! Made my leftovers in to a take-n-go salad for today's lunch! Perfect!

Day 6: Beyond the 5 Day Pouch Test

Kaye's follow-up to the 5 Day Pouch Test
-220 Pages
-66 All-New Recipes
-Inspiration & Encouragement
-Knowledge & Empowerment

On Sale $25.95

Order Today & Save More


*Enter Coupon Code 2010STORM and save $4.00 more at checkout!
Coupon Expires 1/21/2010

Day 6: Beyond the 5 Day Pouch Test is Kaye Bailey's follow-up to her powerful 5 Day Pouch Test Owner's Manual, which has helped countelss thousands get back on track with their weight loss surgery. In Ms. Bailey's generous spirit of compassion and belief in others she shares her secrets for working with the surgical weight loss tool, not against it, to achieve optimum success and long-term weight maintenance. No gimmicks. No quick fixes. Just simple common sense delivered in the powerful "you can do this" style we have come to expect from Ms. Bailey.

In Day 6: Beyond the 5 Day Pouch Test Ms. Bailey invites readers to consider their relationship with the word diet as she introduces a revolutionary new concept for nurturing a strong and reasonable respect for food.

Day 6 is the way-of-life weight loss surgery patients will follow if they want to control their weight for the rest of their lives.

"This is the book I wish I had read before having surgery in the first place - it would have made all the difference in my success or failure."
-- Alyce Pittaway, Laparoscopic GastricBypass 2002

SKU#5662212

Savory Provence Buttered Halibut

Hello Everyone!

Since I love "Day 6" living and the recipes developed for it I'll be posting pictures and reports here for you to enjoy! This was tonight's dinner and it was outstanding! It just goes to show that healthy living does not have to be expensive, time consuming or icky. I am so excited for my LAWLS Neighbors to get started with these recipes - you are going to be thrilled and so will your tiny tummies and the loved ones at your tables.

You can also follow this thread in the Neighborhood to see what others are cooking for Day 6!


The Details:
Page 172 of Day 6: Beyond 5 Day Pouch Test
12/14/2009
4 Servings.
Total Time: 20 Minutes
Estimated Cost: $12 or $3.00/serving

Nutrients per 4-ounce halibut steak: 185 calories; 9g Fat; 24g Protein; trace Carbohydrates; trace Dietary Fiber.

Sauteed the zucchini & mushrooms in the same butter/herb mixture as made for halibut.
Individuals seasoned with finishing salt & pepper to taste. Jim loved it and had second helpings. I enjoyed half my serving and was full, will be quite happy with it for lunch tomorrow!

Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

Lemon Broccoli Chicken - 20 Minute Recipe

Oh does this look yummy! I found this recipe on the label for Campbell's Condensed Cream of Broccoli Soup! A side dish of steamed broccoli with a squeeze of lemon would make a perfect meal! Here's the details:

Lemon Broccoli Chicken
Ingredients:
1 Lemon
1 tablespoon vegetable oil (I'd use canola)
4 skinless, boneless chicken breast halves
1 (10.75 ounce) can Cream of Broccoli Soup
1/4 cup milk
Salt and Pepper

Directions:
Cut 4 thin slices of lemon. Squeeze 2 teaspoons juice from remaining lemon into a small bowl.
Heat oil in skillet. Cook chicken 10 minutes or until browned.
Add Soup, milk, lemon juice and salt and pepper. Top with lemon slices. Heat to a boil. Cover and cook over low heat for 5 minutes or until chicken is done. Serve warm.

Sounds wonderful! Let me know if you try it!

Oven Baked Porcupine Meatballs

Hello Neighbors!

Last night I posted this picture to Facebook: Dinner of Oven Baked Porcupine Meatballs. The recipe is featured in my new book, Day 6: Beyond the 5 Day Pouch Test, on page 179. But since the book is a bit behind schedule and so many of you have already ordered I'm offering up the recipe here today! These meatballs are super delicious and actually quite easy to make. I served them with baked butternut squash and heated store-bought gravy. There is just enough rice to get a nice "bite" without going carb-crazy. I hope you enjoy. There are 66 all-new recipes in the new book -- recipes for Day 6 Living that keeps us on track with our weight loss surgery and keep our tummies happy. Here you go!

You can still pre-order my new book at a discounted price and save $4.00 off the cover! And I've promised to sign all pre-order copies. Go Here

Oven Baked Porcupine Meatballs

This recipe reminds me of the great casserole foods from the 1970's. My mom made the meatballs with the rice mixed in with the meat. But rolling the meatballs in the pre-soaked rice gives the meatballs more bite without overindulgence in starchy carbohydrate. Any ground meat will work in this recipe, but if you use ground chicken or turkey be sure to add a small amount of olive oil or other fat so the meatballs are succulent.

Ingredients:
1 cup white rice
Cooking spray
1 pound ground veal
1 Tablespoon rice wine vinegar
1 bunch green onions, minced
1/2 cup water chestnuts*, canned, drained, diced
1 Tablespoon cornstarch
1 egg white, lightly beaten
1 teaspoon sugar
1/2 teaspoon sesame oil
1 teaspoon salt
1/4 teaspoon white pepper
Soak rice in hot tap water in a large bowl while preparing meat mixture. Line a large baking sheet with foil and place baking rack on top so that fat will drip through rack to foil lined sheet. Spray rack with cooking spray. Set aside.

Preheat oven to 350°F.

Combine ground veal, rice wine vinegar, green onions, diced water chestnuts, cornstarch, egg white, sugar, sesame oil, salt and pepper. Mix well. Form into 24 evenly sized meatballs. Drain rice in a sieve and transfer to a shallow dish. Roll each meatball in rice to coat and place 1-inch apart on baking rack. Bake in preheated oven for 18-22 minutes or until meatballs are done. Serve warm.

Serves 6, 4 meatballs each. Per serving:243 Calories; 6g Fat; 18g Protein; 28g Carbohydrate; 1g Dietary Fiber.

*Water chestnuts are the edible tuber of a water plant found in Southeast Asia. They are bland with a hint of sweetness and valued for the crunch they add to stir-fried dishes.



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

Happy Weekend Neighbors

Greetings Neighbors & Happy Weekend!

'Tis another working weekend for me -- hopefully the last working weekend for a spell. You know, September is my absolute favorite month of the year and I have been in the office every single day but two this month. What's up with that? Note to agent: No more September book deadlines! What's wrong with a March deadline? Nobody wants to be outside in Wyoming in March for Mother Nature's sake! I'm not sure if I have told you guys but I have another book coming out on the heels of the Day 6 book so no rest for the girl who can't say "NO!" The book coming out in November is the "Nurturing Neighbors Support Group Leader's Manual" -- I have a feeling a lot of group leaders are going to enjoy this little helper.

You can reserve my new book: Day 6 - Beyond the 5 Day Pouch Test here

Yesterday was fantastic! I was in the city for meetings and had a chance encounter, at the manicurist of all places, with a most delightful woman who is none other than the highly regarded fiction writer Cherie Benett! She and her husband, Jeff Gottesfeld, have collaborated on several books. In addition they have written for the daytime dramas Another World and As the World Turns and Warner Brother's Smallville. She is a lovely and gracious person. You may see her in the Neighborhood soon as she is considering a lap-band procedure in hopes of relieving the symptoms of rheumatoid arthritis. I assured her our good Neighbors would extend a warm hand of welcome. It was a very special day!

With the cooler weather I have been keeping my personal commitment to walk puppy (Now 18 months old - ha!) Charvie every afternoon/evening. We have been taking long walks around our pond and down through the horse pasture. This is in addition to my early morning treadmill walk. I just want to say what good nature does the soul after a long day at work staring down the face of technology. I feel so blessed that I can and AM making time for this priority. And I think my little (95-pound) dog likes it too!

Have a great weekend everyone!

Watch your inbox tomorrow for the You Have Arrived Newsletter -- My YouTube debut will be linked in it. After that you can catch the Monday through Friday 2-minute "Daily Kaye Bailey" on this channel: http://www.youtube.com/KayeBailey
(Unless I think it is totally dorky and chicken out and run for cover!)

The Word Diet

Yesterday, in the Cooking with Kaye newsletter which I know you all read, I revealed that in my new book, Day 6: Beyond the 5 Day Pouch Test, I reveal a creed that will change the way you feel about the word diet forever. In fact, I believe this original creed (which my publicist won't let me share yet ) is so powerful it will change the way you manage your fork, your thoughts and your weight loss surgery for the rest of your life. Now, this is all based on my research that most people who finally get to the point of WLS dislike the modern concept of the word diet. I believe this because after working in the WLS field for now six years it is the most consistent thing I hear from pre-ops: "I am tired of dieting; that's why I want the surgery."

So for the sake of conversation (and don't worry - the book is done so you won't be quoted) what are your feelings about diet or dieting?

Go to the Neighborhood and vote in the poll & leave your comments.

And the shameless plug -- Reserve your signed & numbered copy of my new book - Day 6: Beyond the 5 Day Pouch Test -- shipping on October 27, 2009

Day 6: Beyond the 5 Day Pouch Test

By now you are familiar with the term "Day 6" It is the lifestyle we try to follow after doing the 5 Day Pouch Test. The following is a refresher on what Day 6 is all about. This is such an important topic that my next book (coming out October 26) is all about Day 6.

Taking your 5DPT to the Next Level
by Kaye Bailey

Most of our centers taught us the "Four Rules" the first of which is Eat Protein First. Hopefully you received more specific instructions from your center, but if not here are some guidelines that work for me and for many others as we try to follow the Protein First Rule. A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

But we cannot live by protein alone: we also need fat and carbohydrates to ensure all of our bodily systems are properly nourished and functional. Fat will show-up in your meals without much effort to include it in your diet. And fat is necessary for the absorption of nutrients in your intestine so don't be afraid of it. Aim for 10 grams or less fat in your main dishes. Carbohydrates should come in the form of vegetables and fruits with very limited servings of whole grains or starches. Processed carbohydrates should be eliminated. If you are eating sufficient protein (20 grams per meal) and including complex carbohydrates in your diet you should not have physical cravings for processed carbohydrates such as crackers, chips or sweets.

LivingAfterWLS Kitchen: Great Day 6 Recipes

Measuring protein, fat, and carbohydrates can be confusing and inconvenient. But you can develop a rhythm that relies on your sensibilities and your pouch for proper balance. Try this: Eat 2 bites of protein, taking your time. Follow that with 1 bite of complex carbohydrate such as salad greens or steamed vegetables. This is called the 2B1B Rhythm: 2 Bites Protein, 1 Bite Carbohydrate. The fat comes along as a stowaway so you don't need to worry about that. Repeat the 2B1B rhythm, taking your time, and stop when your pouch signals fullness. When you are full you are done. Push away from the table.

Continue to observe the liquid restrictions: no liquids 30 minutes before, during, or 30 minutes after your meal. This helps you stay full longer and it gives your tiny pouch time to release digestive enzymes to help process your food and absorb nutrients.

Enjoy a variety of food to avoid boredom and satiate hunger cravings. Try recipes that include a sweet carbohydrate (such as oranges or apples) with your protein. It is proven that when a dish is both sweet and savory there are fewer post-meal cravings because our taste needs have been met. Take a look at the Day 5 Recipes: you will see many protein dishes incorporate fruit, particularly citrus, in the preparation. Not only is this a great chance to get vitamins, minerals and nutrients into your meal, it also brings a fresh flavor to the table. Expand your horizons to enjoy the best of Mother Nature's offerings. Donna Marie told us, "I plan on trying A LOT of the recipes from now on - that was one thing I didn't do before. But, if you plan ahead and shop, it is easy, and it makes a huge difference in eating."

Snacking is one of those dicey areas after surgical weight loss. Some centers are saying 5-6 "small meals" a day and others are saying "No Snacking." I think a better way to put it would be "No Grazing - Smart, Planned Snacking". But I'm not in charge of the rules. What works for me, on most days, is a piece of low-glycemic fruit mid-afternoon. It seems to boost my energy without sending me into a carb cycle. This time of year I like oranges or crisp apples. In the summer I enjoy berries, melon or stone fruit such as nectarines or peaches. If I am craving more I will add 1-ounce of cheese or 1 tablespoon of peanut butter to my fruit snack. The fat in the cheese or peanut butter works to satiate hunger cravings.

Review the Four Rules

Hydration is another key to your ongoing "Day 6" success program. I know it is challenging to get in the 64-ounces of water a day but it is oh-so-important. I get lots of questions, "Does coffee count?" "Does tea count?" "Can I flavor my water?" I believe that all liquids count, but just to be on the safe side I drink 64-ounces of water beyond my coffee and tea. One way to boost the nutritional power of your water is to add a squeeze lemon to it. Lemon is an astringent, a potent antiseptic, and contains anti-cancer properties: antioxidants. A little squeeze goes a long way to keeping your digestive system healthy. Here's a hint: at the office I use bottled "Real Lemon 100% Lemon Juice" rather than mess with squeezing fresh fruit. It works just as well. (And if you need a bit of sweetness go ahead and add your favorite sugar-substitute).

Next, include some exercise in your day. Walking, playing, laughing. It is all-good when it comes to giving your body extra oxygen. And motion will increase the level of endorphins - your feel-good hormones - and you will feel good. Feeling an afternoon slump? Try a brisk ten-minute walk and you are bound to enjoy a new sense of energy. You don't have to hurt yourself: you don't need expensive equipment. Just do something that gets you moving. Sweep the floor, dance to your iPod, walk the Mall. Anything. Your body will thank you.

Finally, Do not attempt Day 6 and beyond alone. Please come to the Neighborhood where you will meet others just like you who are doing their very best at LivingAfterWLS. You never need to be alone.

The following are some current conversations in the Neighborhood as our community members bond in sharing their Day 6 Journey. Take a look:

From mauriti:

I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)

Anyone want to buddy up?
Link to the conversation here

From Jewel in New Zealand:

Its day 6 now i lost a total of 2kg so that's 4lbs i now weigh 92kg which is the weight on my tickler scale i have not been able to get below this weight i keep putting on 2kg so it is a dance between 92,93,94 oh boy.
Here are my thoughts i need to exercise 6 times a week.Nothing too fancy either a walk,swim or use the exercycle.
The rules from my surgery team are basic
1.Eat three meals
2.Take your vitamins
3.Exercise

Do this daily and the weight will take care of it self.
When i saw my surgeon he said to me basically most people i have operated on Use food not for fuel but for emotional support.
His suggestion was get help in this area as it is a big part of it!
Doing 5dpt this has shown me how strong i am.
On a food level my biggest weekness is Milk having a latte actually mocha i did swap to just latte then add your milk for my protein shakes no wonder i have problems with the 2kg's on & off again.
Hey i have to head off i will submit my food plan to the other ladies who have buddy up on this process
CIAO Jewel


Sounds simple really.
Join Jewel and others here

Assignment: Chocolate & Strawberries

Have you heard about the LivingAfterWLS Chocolate & Strawberries challenge? It all started when one of our Neighbors was struggling with evening sweet cravings. I tossed the challenge out to her in the Neighborhood (Read Here) and it was featured in our 5 Day Pouch Test Bulletin on March 2. Here is the full challenge:

Sweet Treat: Permission Granted

Today's 5 Day Pouch Test Bulletin is all about indulging yourself! So often we struggle with feelings of deprivation for the so-called "Bad Food" or "Forbidden Food." But there are many nutritious treats in which we can indulge while respecting our LivingAfterWLS way of life. In the assignment below you will learn how to include chocolate and strawberries in your eating program without feeling guilt or remorse. Are you ready to take this assignment? It's the perfect time of year as strawberries are abundant in the marketplace.

If you are doing the 5 Day Pouch Test this week plan this special treat to conclude your program on Day 5. You deserve to be healthy, nourished and treated!

You Can Do This!

The assignment:
Please go to your grocery store and purchase two items:
1 quart of fresh strawberries (they are looking really good this time of year)
1 jar sugar free chocolate syrup (or 1 bar of 70% cocoa dark chocolate)

Next - think about these beautiful berries that are full of vitamin C, fiber and carcinogen fighting phytochemicals. Putting these strawberries in your body is a nurturing gift. Think about that today, but don't eat the strawberries just yet. Just focus on how sweet and succulent they will taste and how you will kindly nurture your sweet cravings with this wonderful food. Think about how you will feel as you eat them and how you will feel in the morning knowing you did not give you body food that made it sick and sluggish. Remind yourself that you deserve to feel healthy and in control of your eating and you are capable of being healthy and in control of your eating.

What you are doing is creating that "mental storm of enthusiasm" for nurturing your body with smart food choices.

Now, tonight when the sweet craving hits I want you to wash 6 strawberries in cold running water. Dry them gently with a paper towel and arrange them on a pretty plate. If they are large cut them in bite-size slices. Drizzle them with the sugar free chocolate syrup -- not too much -- just a drizzle. Then find a comfortable place without distractions to sit and enjoy each bite. If you like, invite your boyfriend to join you with YOUR refreshment and kindly ask him to respect you by not having his chocolate in front of you. Enjoy every single bite and reflect on how good it feels to treat yourself in a nurturing and healthy manner.

This is a treat and a ritual you can do every night. If you chose to get dark chocolate instead of the syrup just melt one or two ounces on low in the microwave and dip your berries into the creamy chocolate that is actually low in sugar and rich in antioxidants.

Join others in this fun assignment: Go to the Neighborhood

A Better Buffalo Chicken "Wing"

Well, it's just around the corner: another great American feasting day. The Superbowl. I know our house will be full of oh-so-delicious-not-so-nutritious offerings just tempting me on game day. And while I'm not about to say NO to a few of my favorite things, I'm not against making some traditional favorites a little bit more WLS-friendly. This is one of my favorite recipe do-overs: The classic buffalo wing done right. And might I say, we have neighbors who raise buffalo and I have yet to see one of those massive beasts wearing wings! :)

So give this recipe a try - I think you like the wing done right.



A Better Buffalo Chicken "Wing" By Kaye Bailey

I cringe when I hear weight loss surgery people talk about eating Buffalo Wings – no offense Buffalo – but the average serving of traditional Buffalo Wings is 68% fat. Nobody loses weight eating 68% fat, no matter how small the portion. In addition to the fat, wing sauce has a high sugar content. Considering the fat and sugar traditional wings are a recipe for dumping disaster and guaranteed weight gain!

For those who cannot shake the need for Buffalo chicken wings after weight loss surgery here is an alternative to the high fat version. This better wing recipe increases the protein and drops the fat below 30% per serving. Try this next time you have a craving for the wings!

Buffalo Chicken with Warm Blue Cheese Dip:

Ingredients:

"Wings"

Non-stick cooking spray

4 (4-ounce) boneless, skinless chicken breasts

¼ cup wing sauce (preferably low-fat, low-sugar like Wing-it


Sauce:

1 cup blue cheese, crumbled

1 cup non-fat plain yogurt

1/2 cup dry white wine (white wine vinegar may be substituted)

¼ cup 1% low-fat milk

1 (8 ounce) block fat-free cream cheese, cubed


Directions:

Preheat oven to 400 degrees.


Place each chicken breast half between 2 sheets of plastic wrap. With a meat mallet pound to ½ inch thickness. Place on a baking sheet coated with non-stick spray and brush sparingly with wing sauce. Bake for 5 minutes. Remove from oven, turn and brush sparingly with wing sauce. Return to oven and bake additional five minutes. Remove from oven, turn again and brush sparingly with wing sauce. Bake 5 minutes and remove from oven. Check to be certain chicken is cooked completely (no pink).

Allow chicken to cool. When cool cut into 1”x 1” pieces. Place on platter.

While chicken is cooking place sauce ingredients in a medium saucepan and heat over medium high stirring frequently to combine. Serve sauce in a warm chafing dish or fondue pot. Have toothpicks or skewers handy to use for dipping “wings” in warm blue cheese sauce.

Nutritional data per 2 ounces chicken and ¼ cup blue cheese dip: 282 calories, 10 grams fat (27%), 28 grams protein and 34 grams carbohydrates.


For more great recipes get the Neighborhood Collection of Recipes by people just like you doing their best with weight loss surgery.

Fish Tacos

Today in the 5 Day Pouch Test Bulletin we talked about what makes a great "Day 6" recipe. Here's what we concluded:

A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

This great fish taco recipe fits the bill - and better yet - it takes less than 15 minutes to prepare. The recipe is taken from "Better Homes and Gardens 15 Minutes or Less Low-Carb Recipes" page 215. Serve it with a side of lightly dressed slaw and you have a meal the whole family can enjoy. This is a great any-day recipe but if you are doing the 5 Day Pouch Test enjoy it on Day 4.

Fish Tacos
Ingredients:
1 pound fresh or frozen skinless cod, orange roughy, or other fish fillets (1/2- 3/4-inch thick)
2 teaspoons Mexican seasoning blend
1/4 teaspoon salt
1 medium lime
1/2 cup dairy sour cream
8 romaine lettuce leaves or four 8-inch low-carb whole wheat tortillas

Directions:
Thaw fish, if frozen. Preheat broiler. IN a small bowl combine Mexican seasoning and salt. Rinse fish: pat dry with paper towels. Measure thickness of fish. Sprinkle seasoning mixture over both sides of each fish fillet.

Place fish on the greased unheated rack of a broiler pan. Tuck under any thin edges. Broil about 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.

Meanwhile, finely shred enough peel from lime to make 1/2 teaspoon. Cut lime in half: squeeze enough juice to make 1 tablespoon. In a small bowl stir together the 1/2 teaspoon lime peel, the 1 tablespoon lime juice, and sour cream. Set aside.

Using a fork, flake fish into bit-size pieces. Divide fish among romaine leaves; roll up. Serve with sour cream mixture.

Serves 4. Per serving: 154 calories, 22g protein, 6g fat (3 saturated), 3g carbohydrate.


For more great recipes visit the LivingAfterWLS Kitchen and to find out what other surgical weight loss patients are serving for dinner visit the Community Kitchen in the Neighborhood.