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.

Trick or Treat, Sugar is Sweet, But what about my WLS?

FAQ's on Sugar

by Kaye Bailey
There is so much confusing and conflicting data available about the health benefits or damages of sugar. Let's take a look at some of the most commonly asked questions about sugar and try to answer them reasonably without the hype or fear mongering that is commonly associated with foods of questionable nutritional value. Taking the best information we have available and using our personal experience I believe we can make the best food decisions for ourselves -- and save the drama for another topic.

Is Sugar Addictive?

Sugar taps into a powerful human preference for sweet taste, says Marcia Pelchat, PhD, a scientist at the Monell Chemical Senses Center, a basic research institute in Philadelphia.  "We're born to like sugar," she says. Scientists aren't sure if people can become physically dependent on sugar, although some animal studies suggest that such a thing is possible, she says. "There are the same kinds of changes in brain dopamine, in these animals given intermittent access to sugar, as in drug addicts."

Are some type of sugar better than others?

Celebrities and high-profile chefs have touted the benefits of replacing refined white sugar with purportedly more natural, healthier sugars, such as honey, maple syrup, or molasses. But, according to Rachel K. Johnson, RD, MPH, PhD, a professor of nutrition at the University of Vermont and a spokeswoman for the American Heart Association (AHA) there's no truth to these common misconceptions,  "In terms of something being inherently better about those sweeteners as opposed to table sugar or sucrose -- no." The bottom line: All are simple sugars. "A calorie of sugar is a calorie of sugar, so whether you're getting it from white sugar or some other type of sweetener, you're still adding empty calories to your diet," Johnson says. 

However, there may be one redeeming quality, she says. "Some of those sweeteners -- like maple syrup, molasses, honey -- may have a stronger taste, so you might be able to get the sweetness that you want with less of it, using less calories."

Does sugar cause weight gain?

Several current studies suggest a relationship between sugar intake and weight gain. What the studies do not determine is if the sugar causes the weight gain or the extra calories sugary foods provide that cause the weight gain. Seems like a moot point to me. As people with obesity - in whatever stage we are in - we know what foods we ate that contributed to our personal weight gain. For me sweets and pasta were dietary staples at the height of my morbid obesity. What was on your menu when your disease was at its worst? I suspect we all blame our "sweet tooth" for a certain amount of weight gain. Studies on infants confirm that it is human nature to prefer sweets over foods like vegetables which are an acquired taste. According to registered dietician, Kathleen M. Zelman, "We love sweets because they not only taste good, but make us feel good. Consuming simple carbohydrates (like sweets) boosts the brain chemical serotonin, which can help improve mood. Stress reduces serotonin levels, which may help explain why some people reach for sweets when they're feeling stressed."

Simple Ways to Cut Sugar Calories

According to Zelman, the bottom line is that if you want to control calories, you should limit added sugars of all kinds, including high-fructose corn syrup. She suggests five simple ways to cut back on sugar calories:

•     Drink fewer sweetened soft drinks.
•     Satisfy your sweet tooth with naturally sweet fruits, fresh or canned in fruit juice.
•     Buy only 100% fruit juice that is not sweetened.
•     Instead of sweetened beverages, enjoy sparkling water with lime and/or a splash of fruit juice.
•     Choose unsweetened, whole-grain cereals and cereal bar

WLS Patients: Sugar and Dumping Syndrome 

Artificial Sweeteners: What you need to know today!

The 5 Day Pouch Test: Express Study Guide

With Halloween just around the corner and the feasting holidays coming right behind now is a good time to look at sugar, artificial sweeteners and the role they play in our weight loss surgery diets. I am always nervous about the "sugar" issue because if there is one thing health conscious people have strong opinions about it is sweet foods and how they get to be sweet. There is so much information (and mis-information) about sweets in the American diet that we can find "studies" or "proof" to support just about any position we want to take. Today let's look at what the American Diabetes Association says about artificial sweeteners:

Artificial Sweeteners

Published with permission from American Diabetes Association
 
Are you struggling to control your sweet tooth?

When you have diabetes, including sweets in your diet requires careful planning. However, it can be hard to just save sweets for special occasions.

Curb Your Cravings
Foods and drinks that use artificial sweeteners are another option that may help curb your cravings for something sweet.

Sometimes artificial sweeteners are also called low-calorie sweeteners, sugar substitutes, or non-nutritive sweeteners. They can be used to sweeten food and drinks for less calories and carbohydrate when they replace sugar.

However, many foods containing artificial sweeteners still have calories and carbs, so be sure to check the nutrition facts label.

Their sweetening power is at least 100 times more intense than regular sugar, so only a small amount is needed when you use these sugar substitutes.

Also, with the exception of aspartame, all of the sweeteners listed below cannot be broken down by the body. They pass through our systems without being digested so they provide no extra calories.

FDA Approved
There are five artificial sweeteners that have been tested and approved by the U.S. Food and Drug Administration (FDA):

• acesulfame potassium (Brand Names: Sunett, Sweet One)
• aspartame (Brand Names: Nutrasweet, Equal)
• saccharin (Brand Names: Sweet 'N Low, Sweet Twin, Sugar Twin:
• sucralose (Brand Name: Splenda)
• neotame (Brand Names: Best of All, A Sweet Leaf, Sun Crystals, Steviva, Truvia, PureVia)

These sweeteners are used by food companies to make diet drinks, baked goods, frozen desserts, candy, light yogurt, and chewing gum. You can buy them to use as table top sweeteners. Add them to coffee, tea, or sprinkle them on top of fruit. Some are also available in "granular" versions which can be used in cooking and baking.

What's The Deal With Stevia?
Stevia (sometimes called Rebaudioside A or rebiana) is now generally recognized as safe (GRAS) by the FDA as a food additive and table top sweetener. When something is generally recognized as safe by the FDA, it means that experts have agreed that it is safe for use by the public in appropriate amounts.

Stevia is several hundred times sweeter than sugar. It comes from the sweetest part of the stevia plant and is an ingredient in many foods that you can buy at the store.
Sugar Substitutes in the Store.

The Carb Monster has a hold of me - HELP!

The 5 Day Pouch Test: Express Study Guide

Why can't I just quit carbs cold turkey?

And why does the 5DPT help me quit carbs?

This article excerpted with permission from the 5 Day Pouch Test Bulletin January 2014.

Have you ever had a particularly bad snacking day only to find yourself the next morning promising to give-up snacky-carbs for good, cold turkey, right now. And by noon that will-power is forgotten as you reach for the snack of choice. And then the self-blame begins: "Why am so weak? Why am I a failure? Why don't I have will-power?"  I've lived this scenario more times than I care to admit and I know I'm not alone.

But it turns out we aren't just a bunch of weak-bellied carb-addicts. There is a biological reason that motivates the reach for the snack: our body has become accustomed to digesting and using processed carbs as it's primary source of fuel. Withdrawing them cold turkey puts the metabolic process in panic and serotonin levels drop. "You may be powerless to resist baked goods, pasta, and their carb cousins," according to Wurtman and Marquis in "The Serotonin Power Diet. "The reason for this specific, very tough-to-ignore craving for carbohydrates is that your brain is forcing you to yearn for them so that it can produce serotonin."

With the 5 Day Pouch Test we methodically transition from fatty non-nutritional processed carbs to healthy complex carbohydrates found in grains, vegetables, and fruits. The body still produces serotonin from these carbs while benefiting from the healthy nutrients and fiber missing from processed carbs. While some cravings for carbs are experienced the biological trauma is not as severe as when processed carbs are withdrawn cold turkey without providing a similar replacement fuel.

Below, from the 5 Day Pouch Test Owner's Manual page 49:

 

Carbohydrate withdrawal:

When any heavily consumed food is withdrawn from the diet the body is likely to experience symptoms of withdrawal that may include headache, dizziness, cramping, and nausea. This is not unique to our WLS body; this is a simple fact of biology.  On the 5DPT when processed carbs are withdrawn many people report symptoms of "carbohydrate withdrawal." Do not suffer through this.  If you notice symptoms of carbohydrate withdrawal eat a small piece of melon, some berries, an apple or an orange. Any low-glycemic fruit or vegetable will reduce the symptoms of carbohydrate withdrawal.

You may also try a serving of Emergen-C® energy booster fizzy drink mix, which is known to reduce the symptoms and discomfort of carbohydrate withdrawal. In addition, Emergen-C® provides B vitamins for energy and C vitamins for immunity along with many other vitamins and minerals. You can count a serving of Emergen-C® as part of your daily intake of water. Do not be put off by the 5 or 6 grams carbohydrate per serving: these are beneficial nutrient dense big-bang-for-your-buck carbs. Enjoy!

For nausea, try sipping freshly brewed warm green tea or ginger herbal tea. You can add fresh ginger juice to further ease the symptoms of stomach distress and nausea. If you made the Fennel & Celery Soup (page 36) for a grumpy pouch and have some left then enjoy a 1-cup serving of this soup. It is a known remedy to digestive discomfort and distress resulting from dietary change.

Helpful Article:

Three Keys to Lasting WLS Success

Nearly a quarter-million people in the United States will undergo weight loss surgery this year to arrest their morbid obesity and lose weight. In spite of the drastic nature of gastric surgeries not all patients will reach a healthy weight and some may eventually regain weight they lost initially with surgery. Link to Article

.

You deserve to be your very best:
Obesity be damned for getting in the way!

 

This article excerpted with permission from the 5 Day Pouch Test Bulletin January 2014.

Test Your Hunger with a Carrot!

The 5 Day Pouch Test: Express Study Guide

I came across this terrific hunger test on the well respected website: Lap Band Doctors. The concept is a simple self-question to determine the true nature of feelings of hunger in the moment we are feeling "hunger." We all feel hungry at times, sometimes physical, sometimes emotional. In an effort to remove the confusion between emotional hunger and physical hunger try this simple question and answer test as presented here by Dr. Ron Hekier:

How to use the carrot test to stop snacking.

By Dr. Ron Hekier October 11, 2014

"We’re all victims to emotional eating.  No one is immune to emotional desires that encourage eating.

Myself, I find that I’m most likely to make a poor food choice and eat snacks and junk food that I normally don’t when I’m under stress or feeling negative emotions.

In my experience, a significant amount of people have weight issues because of an emotional connection to food together with a rational detachment from food.

I want to share with you a great tip I just learned of while listening to a podcast about changing one’s state of mind. It can help you avoid snacking and reduce eating by incorporating a habit to change your frame of mind.

I’ll call it the carrot test.

Next time you are hungry and about to eat something outside ask yourself the following question: “Would I eat a carrot right now?”

That simple question “Am I hungry enough that I would eat a carrot now?” makes us mindful eaters.

I just learned this technique but I think it has the potential to work very well. If every time we’re about to eat a snack we ask ourselves if a carrot stick will satisfy us it makes us mindful eaters.

Before you grab any junk food or snack if you take a moment to ask yourself  “I’m hungry.  Would I eat carrot sticks now to satisfy my hunger?”

If the answer is no, then you aren’t hungry, but instead there is some emotional trigger driving you eat."

More Tips and Advice from Lap Band Doctors

 

Carrots Are Good!

If you are truly hungry have a carrot stick or two! Carrots are the leading source of beta carotene in the American diet. They also contain flavonoids, phytochemicals that function as antioxidants. A 1-cup serving of raw carrots provides 52 calories, 4 grams fiber, 1 gram protein, 686% of your Vitamin A Daily Value, 18% Vitamin C Daily Value and 13% potassium Daily Value. Carrots are an economic treasure at just .80 cents/pound. They keep well in the refrigerator and are easy to take on the run. On the Glycemic Index carrots score a 41 which is low-glycemic, making them a good addition to low-glucose-impact diet.

Apples in Savory Dishes: Two Recipes

A great way to reduce carb cravings and enjoy a high protein diet is to include low-glycemic fruits and vegetables in savory dishes. With apple harvest season upon us now is a great time to experiment with a variety of crisp fresh apples in our main course high protein dishes. Here are two of my favorite apple savory dishes. Enjoy!

Apple-Turkey Meatloaf

The delicious flavor of fresh fall apples lends itself perfectly to tender ground turkey in this easy to prepare weeknight supper. If you prefer, make mini-meatloaves for easy left-over packaging. I used granny Smith apples, but any firm tart apple will be delicious in this recipe.

Ingredients:
Cooking spray
1/2 cup whole oats
1/2 teaspoon Provence Seasoning (optional)
1/2 cup apple juice

1 1/2 pound lean ground turkey
1 medium granny Smith apple, shredded
1 small onion, shredded
1 egg, beaten
salt and pepper to taste

Apple slices, for garnish

Directions:
Preheat oven to 350°F. Spray a rimmed baking sheet with cooking spray and set aside. In a small bowl mix oats and Savory Provence Seasoning: add apple juice and mix. Soak for 5 minutes until oats absorb apple juice.

In the meantime, in a large bowl combine ground turkey, shredded apple, and shredded onion gently. Blend in beaten egg and soaked oats. Season with salt and pepper, to taste. Form mixture into a loaf and place on prepared baking sheet. Bake in heated oven 35-40 minutes or until internal temperature measures 160°F. Remove from oven and rest 5 minutes before slicing. Serve garnished with apple slices.

Optional: Core and slice 3 apples and 1 onion. While meatloaf cooks melt 1 tablespoon butter in a large 12-inch skillet over medium-high heat. Cook and stir apples and onions in butter until tender and nicely caramelized. Serve with meatloaf slices.

Balsamic Pork Chops & Apples

The bright flavor of balsamic vinegar enhances the sweetness of the onion and apples and lends richness to a rather bland cut of pork. You can build on this recipe adding shredded cabbage and kielbasa-style sausage for an Oktoberfest tradition.

Ingredients:
Cooking spray
2 teaspoons olive oil
4 (6-ounce) pork tenderloin chops
salt and pepper
4 gala apples, peeled, cored, sliced
1 medium white onion, sliced
1/2 cup balsamic vinegar
1/2 cup chicken broth, low sodium

Directions:
Spray a large 12-inch heavy-bottom skillet with cooking spray and heat over medium-high heat. Add olive oil. Season pork tenderloin chops with salt and pepper. Cook 3-4 minutes per side until cooked through. Remove to plate and tent with foil to keep warm.

Add apples and onion to skillet and cook and stir until apples are tender and onions are golden. Scrape bottom to pull-up brown bits which will add flavor to onion and apples. Add balsamic vinegar and broth and continue cooking until liquid is slightly reduced. Return pork to pan and reduce heat. Cover and allow to simmer on low 6-8 minutes. Serve warm: 1 pork tenderloin chop and 1/2 cup apples & onions per serving with a drizzle of sauce.

Seasonal Hint: Apples and Exercise Promote Body Fat Loss

It is apple harvest season across the country so what better time to enjoy the health and weight loss benefits of including apples in our post weight loss surgery diet. Learn more in this article from our archive:

Apples and Exercise Promote Body Fat Loss

 

We have all heard about marathon runners chowing-down on pasta heavy meals the night before a 26-mile race in what is commonly called "carbo-loading". It is an effort to supply the body with energy efficient carbohydrates that will be a ready fuel source come race time the next morning. But for the average person engaging in modest physical activity for weight loss or weight control, such carbo-loading is detrimental to our efforts. In fact, there are very few occasions where one will require the energy to perform physically that warrants a carbo-loading meal.

Weight Loss Surgery (WLS) patients who are following their bariatric guidelines know they must exercise daily in order to lose weight and maintain that weight loss. As they lose weight their endurance and intensity of physical activity will naturally increase. Often traditional physical activity enthusiasts will encourage WLS patients to eat high energy carbohydrate-dense snack bars before exercise. These may negate the caloric benefits of exercise for the patient and lead to discouragement when weight loss stalls or weight gain occurs.

For many WLS patients a better solution is to eat a nutrient dense apple about 30 minutes before exercise. Apples are low-glycemic* which means eating one instead of a high-glycemic energy bar will reduce the amount of insulin needed to digest it. That makes it easier for the body to burn fat and when the low-glycemic snack is followed by exercise the body will continue to burn body fat for the next few hours. Our goal in weight loss is to lose body fat, not muscle, so the combination of a low-glycemic snack with exercise is beneficial in reaching this goal.

Apples are available year round and they are affordable. They are exceptionally high in antioxidants, which can help offset the damage caused by free radicals, an unfortunate by-product of daily exercise. They are also rich in vitamin C as well as potassium. A medium apple provides about 81 calories and nearly 4 grams of fiber. Some of the fiber in apples is pectin, which may help lower blood cholesterol. Before exercise try slicing a tart apple and spreading the slices with peanut or almond butter (2 teaspoons). This will add a perfect balance of protein and fat to your healthy low-glycemic pre-exercise snack.

At the market look for apples that are hard and unbruised. Most of our better supermarkets now offer less-common apples alongside the familiar varieties of Golden Delicious and Red Delicious. Try Empire, Fuji, Jonagold or Crispin apples. But do not forget the old favorites including the tart and juicy Granny Smith.

*Low-Glycemic foods have less effect on your blood glucose than foods with a high glycemic index. High-GI foods tend to cause spikes in your glucose levels, whereas low-GI foods tend to cause gentle increases. Different carbohydrate foods can behave quite differently in the body. Some break down quickly during digestion and release glucose rapidly into the bloodstream; others break down gradually and slowly trickle glucose into the blood stream.

Hunger is Not an Emergency - Really!

From our archive:
 (LivingAfterWLS Blog April 22, 2008)
 

"Just this week I had a breakthrough moment when I read that naturally slender people do not treat hunger as an emergency. "Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured - and fast," writes Judith S. Beck, PhD, author of the Beck Diet Solution. "If you fear hunger, you might routinely overeat and avoid it," she says adding, "Thin people tolerate hunger because they know hunger pangs always come and go, buying them some time."

Hunger defined: the painful sensation caused by a lack of food that initiates food-seeking behavior.

Hunger is not an emergency. Interesting, don't you think? Since publishing the 5DPT I've received tremendous feedback. Some people are amazed to not feel hungry, even on those difficult first two days. Others report "climbing the walls" hunger. I believe each of us responds differently to the 5DPT and there are certainly extremes between lack of hunger and ravenous hunger.

Here are some tricks for learning to treat hunger the way slender people do - a condition that comes and goes.

- Drink water or flavored water the curb hunger pangs.

- Ignore the hunger and acknowledge that you will survive.

- Establish a predictable and consistent eating schedule so your body becomes accustomed to when you will eat.

- Eat protein first thing in the morning and again at lunch and dinner.

-Supplement protein intake with Total Protein.

- Minimize visual cues that trigger hunger pangs (avoid/ignore media advertising, place snack foods in closed cupboards, avoid the office break room, etc.)

- Exercise. Take a brisk walk before giving in to hunger (this will rev your metabolism).

Finally, just as hunger is not an emergency,

it is also not a failure. 

 

If you feel hunger during the 5 Day Pouch Test then take one of the steps above to ignore it. And if you are still hungry then eat something from the approved list of foods for the day. Associating hunger with feelings of failure often leads to destructive eating and inappropriate food choices. The 5DPT is a powerful tool and a great step toward building a better relationship with food and your weight loss surgery."

5DPT Bulletin: Hunger is not an emergency

Published today: 5 Day Pouch Test Bulletin

Is your post-WLS hunger a crisis? 

View bulletin in our archives: 5DPT September Bulletin

 

Opening Article:

 

"Greetings -

Thanks for joining me for the September 5 Day Pouch Test Bulletin, our first of the fall season. For me, now seems like the right time to review my understanding of body hunger and remind myself of the difference between hunger and appetite. In hearing from you in the weight loss surgery communities I know that many of us struggle time and again against hunger -- or what we think is hunger.  One of the best breakthroughs in understanding my food relationship came in 2008 when I read the words, "Hunger is not an emergency." My goodness! Who knew? Read my blog post account of that enlightening moment:

(LivingAfterWLS Blog April 22, 2008)

"Just this week I had a breakthrough moment when I read that naturally slender people do not treat hunger as an emergency. "Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured - and fast," writes Judith S. Beck, PhD, author of the Beck Diet Solution. "If you fear hunger, you might routinely overeat and avoid it," she says adding, "Thin people tolerate hunger because they know hunger pangs always come and go, buying them some time."

Hunger defined: the painful sensation caused by a lack of food that initiates food-seeking behavior.

Hunger is not an emergency. Interesting, don't you think? Since publishing the 5DPT I've received tremendous feedback. Some people are amazed to not feel hungry, even on those difficult first two days. Others report "climbing the walls" hunger. I believe each of us responds differently to the 5DPT and there are certainly extremes between lack of hunger and ravenous hunger."

link to continue reading 

Featured Articles:

Understanding Hunger
Hunger: Don't think about the food
Understanding weight regain
Recipe: Easy Beef Stroganoff

Healthy & Delicious Carbs to Love

Enjoy Healthy Carbs in these
Taste Pleasing Side Dishes
Shared from the LivingAfterWLS Weekly Digest

Including fresh vegetables and berries in a meal of lean protein assures you get a variety of nutrients and fresh flavor without sacrificing your healthy living goals. Some weight loss surgery patients notice the stringy fiber of asparagus causes digestive discomfort. Look for tender young stalks to avoid the stringy fibers or use a vegetable peeler and remove the outer layer of each stalk to enjoy the tender asparagus without the stringy fiber.

Lemony Asparagus with Parsley

Serves 4

Ingredients:

1 teaspoon olive oil

1/2 pound fresh asparagus, trimmed and sliced into 2-inch pieces

2 tablespoons finely chopped fresh flat-leaf parsley

zest of 1 lemon

1/2 lemon, juiced

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add asparagus; cook, stirring occasionally, 7 minutes or until crisp-tender. Remove from heat. Stir in chopped parsley, lemon zest, lemon juice, salt and black pepper. Serve warm.

Per 1/2-cup serving: 35 calories, 3g protein, 2g fat, 5g carbohydrate and 2g dietary fiber.

Try This: Warm Roasted Asparagus with Walnuts 

More recipes in the Weekly Digest

5 Day Pouch Test: Back to Basics Fast!

Hot off the press!
5 Day Pouch Test August Bulletin:

How the 5DPT will get you back to WLS Basics Fast

Check your Inbox or view in our online archive!

"This month we harness the excitement of back to school season to do just that: get back to basics. You will find articles on quitting carbs cold turkey, strategies for success, and understanding hunger. All of our features include links to more articles - more knowledge - for your continuing education in what we have learned is a life-long project: weight management with weight loss surgery."

Link Here: August 5 Day Pouch Test Bulletin

Don't miss this article in the bulletin:

Why can't I quit carbs cold turkey?

Have you ever had a particularly bad snacking day only to find yourself the next morning promising to give-up snacky-carbs for good, cold turkey, right now. And by noon that will-power is forgotten as you reach for the snack of choice. And then the self-blame begins: "Why am so weak? Why am I a failure? Why don't I have will-power?"  I've lived this scenario more times than I care to admit and I know I'm not alone.

But it turns out we aren't just a bunch of weak-bellied carb-addicts. There is a biological reason that motivates the reach for the snack:  Read More

In Season Now: Cantaloupe & Melons

Oh how I adore melon season!

 Many gastric bypass patients report melon to be one of the easiest of fruits to enjoy after surgery. Melons are generally low in natural sugar, ripe on flavor and easily digestible. They are rich in Vitamin C, Vitamin A, Potassium, Vitamin B6, folate and dietary fiber.

How to Select and Store

The key to purchasing a quality melon is to find one that is ripe. If you tap the melon with the palm of your hand and hear a hollow sound, the melon has passed is ripe. Choose a melon that seems heavy for its size, and one that does not have bruises or overly soft spots.

Melons & Food Borne Illness

Because of heightened sensitivity to foods and food borne illness gastric bypass patients must exercise extreme food safety precautions. Follow these simple guidelines to help keep your fruit fresh as well as safe.

When you buy cut melons, be sure they have been buried in ice or displayed in a refrigerated case, not just displayed on top of ice. Uncut melon does not need to be refrigerated.

Before cutting, the outer surface of the melon should be washed with drinking water to remove surface dirt.

Hands and all equipment and utensils (cutting boards, knives, etc.) need to be washed thoroughly with hot soapy water, and rinsed.

Cut melons must be refrigerated at 41º F or below.

Cut melons may be served without refrigeration for a maximum of 4 hours (such as at a brunch, picnic, or buffet). At the end of that time, any leftover melon must be thrown away.

A Few Quick Serving Ideas:

Add some sparkling water to fresh squeezed cantaloupe juice for a delightfully refreshing drink in the warm months of the year.

In a blender or food processor, purée cantaloupe and peeled soft peaches to make delicious cold soup. Add lemon juice and sweetener (sparingly) to taste.

Top cantaloupe slices with yogurt, and chopped mint.

Slice melons in half horizontally, scoop out seeds and use each half as a basket in which to serve fruit salad.

Soup in Summer? A Great Idea!

Summer is a time of abundant vegetables available locally grown at affordable prices. Through the hot summer and into fall farm stands dot America's byways as local growers bring to the public an abundance of freshly grown vegetables, fruits and berries. People who control their weight with bariatric weight loss surgery (WLS) can benefit from a stop at the farm stand for fresh vegetables to transform into healthy soup.

A recent study from Pennsylvania State University indicates that people who include a daily serving of soup in their diet are more likely to lose weight and maintain a healthy weight than those who do not enjoy soup in their diet. A homemade vegetable soup is considered a low-energy-density food that is rich in fiber, vitamins, and nutrients. It is "low-energy" because the calories (energy) in the food are low in comparison to the volume of the food. For example, a 1-cup serving of vegetable soup is seldom more than 100 calories, depending on the amount of fat used in preparation. On the other hand a 1 cup serving of ice cream contains 300 calories making it a high-energy-density food with little nutritional value.

The study found that soup as a first course, or a mid-morning or mid-afternoon snack, is filling to the point that further calorie consumption through the day decreases. It is believed that soup helps sustain satiation because the fiber from vegetables slows digestion. In addition, carbohydrates from homemade vegetable soup tend to be low-glycemic and do not adversely affect glucose response in the same way simple processed carbohydrates do. As a result our metabolic process is steady and we do not feel an energy surge or drop that is often experienced when eating simple carbohydrates.

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Promotion:

LivingAfterWLS is pleased to present our own Feed the Carb Monster Soup Mixes. Avoid carb cravings with our delicious and nutritious soup mixes. When used with the 5 Day Pouch Test or your regular post-weight loss surgery diet these soups are effective at curbing carb cravings without the calories or guilt.

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Many weight loss surgery patients who complain of "carb-cravings" find that eating a 1-cup serving of soup is an effective way to stop those cravings and curtail feelings of "head-hunger." People who feed "head-hunger" with simple processed carbs tend to eat significantly more calories without satiating those cravings. This eventually leads to weight gain, even after weight loss surgery.

A good homemade vegetable soup can be put together quickly and keeps for up to a week refrigerated. Consider soup making as a series of layers, starting with savory onions and garlic. Heat a healthy monounsaturated fat such as olive oil or peanut oil over medium heat. Add one chopped onion and a clove of minced garlic and cook and stir until soft and translucent. While the onion and garlic cook wash and chop the vegetables for your soup. Select fresh seasonal vegetables that are crisp and unblemished. Vegetables that are good in summer soup include zucchini and summer squash, fresh tomatoes, green beans, carrots, turnips, spinach, napa cabbage, green onions, and fresh herbs. Fill the soup pot with as many fresh vegetables as you like, add the herbs during the final minutes of cooking.

For liquid add low-sodium chicken or vegetable broth, tomato juice, or seasoned vegetable juice such as V8 diluted with water. Simmer the vegetables and liquid just until the vegetables are tender and flavors combine. For weight loss surgery patient a thick soup is desired to provide a denser meal and avoid a "slider food" that slips through the stomach pouch too quickly. Portions should be carefully measured at 1-cup per serving and this should be eaten in 15 minutes or less. Taking longer to eat soup will result in greater consumption and a decreased feeling of fullness.

In general, a 1 cup serving of vegetable soup will provide 3 grams of protein and 15 grams of healthy carbohydrate in addition to fiber and beneficial phytonutrients including vitamins, minerals, and antioxidants. While our dietary focus with weight loss surgery is to eat a high protein diet, a freshly made vegetable soup is a healthy nutritional compliment to that diet. Vegetables are known to lower the risk of many cancers, heart disease and stroke and strengthen the immune system. For many with weight loss surgery raw vegetables or salads may cause gastric distress, but most WLS patients report a high tolerance for vegetable soup.

Kaye Bailey (c) - All Rights Reserved

For more terrific weight loss surgery friendly recipes link to LivingAfterWLS Kitchen

Are you a slave to Carbs?

Are you a slave to snacky carbs or as we call them "slider foods"? Is this keeping you from reaching your full potential with WLS? How about a refresher course on carbohydrates and the role they play in our high protein weight loss surgery diet. Check out our 5 Day Pouch Test Bulletin free in our online archive. So much good information and inspiration here - take a look! Link to Bulletin

Opening Article: 5DPT Bulletin March 2013

Greetings! 

We know from our search engine reports that many of you find LivingAfterWLS and the 5 Day Pouch Test by looking for answers about eating carbohydrates after weight loss surgery. Perhaps you, like so many other post-WLS patients find yourself taking little nibbles of soft snacky carbs with increasing frequency. Maybe you've regained some weight and are feeling frustrated and discouraged. Maybe you are embarrassed feeling you've broken your WLS tool. You are not alone. And you have the power to change directions and improve you health and weight management. Today's bulletin offers loads of information that empowers you to make changes you can live with.

Most of us, before surgery, agreed to follow the Four Rules and we likely banished processed carbohydrates from our diet - for life. That's because we understood that eating them before surgery contributed to our obesity - the result would be the same eating them after surgery.  But somewhere down the road we relax the rules and dip into the snack bowl. It is not that we are weak human beings. It is because soft carbs are more comfortable to eat than protein and in our society soft carbs are ever present. After weight loss surgery we call these snacks slider foods.

 

"The very nature of the surgical gastric pouch is to cause feelings of tightness or restriction when one has eaten enough food. However, when soft simple carbohydrates are eaten this tightness or restriction does not result and one can continue to eat, unmeasured amounts of food without ever feeling uncomfortable. Many patients unknowingly turn to slider foods for this very reason. They do not like the discomfort that results when the pouch is full from eating a measured portion of lean animal or dairy protein, and it is more comfortable to eat the soft slider foods. Slider foods have played a significant role in every case of post-WLS weight regain that I have ever heard about." (5DPT Owner's Manual page 34)

 

Today we look at the role of carbohydrates in the post-WLS diet and learn how to include nutrient dense complex carbs in our Protein First meals. When we find a balanced plate that works specifically for our individual WLS-pouch we enjoy feelings of fullness, feelings of wellness and accomplishment, and we are likely to lose weight and sustain a healthy weight loss.

You can Do this!
Kaye

Link to Bulletin

Recipe: Lamb and Bean Soup

In yesterday's "Cooking with Kaye" newsletter we featured some terrific recipes using lamb as the primary protein. In response to so much favorable feedback from our readers I'm adding another lamb recipe to our collection, this one is for Lamb and Bean Soup. You can use leftover lamb cut to 1/2-inch cubes. Or braise fresh lamb shanks in the soup adding the marrow and flavor from the bones in addition to the tender shank meat.  If you are feeling extravagant use shanks and cooked lamb and enjoy. The navy beans add beneficial plant protein to your bowl - one cup of cooked navy beans provides 16 grams protein. Give this recipe a try!

Lamb and Bean Soup

Ingredients:
1 (1-pound) package dried navy beans
2 tablespoons canola oil or olive oil
2 lamb shanks or 1 pound cooked cubed lamb (or both!)
2 large carrots, peeled and sliced
1 rib celery, sliced
1 large white onion, diced
1-2 cloves garlic, minced
1 pound green beans, trimmed and cut to 1-inch pieces
2 teaspoons reduced sodium vegetable bouillon granules
1/2 cup pearled barley
1/4 cup chopped fresh parsley
salt and pepper

Directions:
Early in the day place the navy beans into a large Dutch oven or soup pot and cover them with 2 to 3 inches of water. Place over medium high and bring water to boil. Cover and simmer for 5 to 10 minutes. Remove from heat, keep covered, and set aside for 2 hours for beans to soften. Drain and rinse in a colander and set aside. Wipe the Dutch oven or soup pot dry and place over medium heat. Add the canola or olive oil to pot. Add the lamb shanks or cooked cubed lamb and cook and stir searing well on all sides. Add the carrots, celery, white onion, garlic, green beans, and bouillon granules. Top with 10 cups of water and bring to a boil. Reduce heat to simmer and cook for 90 minutes until meat comes off shanks and vegetables are tender. Remove the shanks to a rimmed plate that will catch any juices and allow to cool enough to handle and remove meat. return juice and meat to soup. Add pearled barley and raise heat to a low simmer; cook 10 minutes longer until barley is tender. Stir in chopped fresh parsley and season with salt and  pepper. Serve warm and enjoy the filling benefits of protein and vegetables in a comforting warm bowl of soup.


Link Here:  Cooking with Kaye: Sweet Spring Lamb Newsletter

Why can't I beat my carb addiction?

March 5 Day Pouch Test Bulletin 2013 - Now Online

We know from our search engine reports that many of you find LivingAfterWLS and the 5 Day Pouch Test by looking for answers about eating carbohydrates after weight loss surgery. Perhaps you, like so many other post-WLS patients find yourself taking little nibbles of soft snacky carbs with increasing frequency. Maybe you've regained some weight and are feeling frustrated and discouraged. Maybe you are embarrassed feeling you've broken your WLS tool. You are not alone. And you have the power to change directions and improve you health and weight management. Today's bulletin offers loads of information that empowers you to make changes you can live with.

Most of us, before surgery, agreed to follow the Four Rules and we likely banished processed carbohydrates from our diet - for life. That's because we understood that eating them before surgery contributed to our obesity - the result would be the same eating them after surgery.  But somewhere down the road we relax the rules and dip into the snack bowl. It is not that we are weak human beings. It is because soft carbs are more comfortable to eat than protein and in our society soft carbs are ever present. After weight loss surgery we call these snacks slider foods.

"The very nature of the surgical gastric pouch is to cause feelings of tightness or restriction when one has eaten enough food. However, when soft simple carbohydrates are eaten this tightness or restriction does not result and one can continue to eat, unmeasured amounts of food without ever feeling uncomfortable. Many patients unknowingly turn to slider foods for this very reason. They do not like the discomfort that results when the pouch is full from eating a measured portion of lean animal or dairy protein, and it is more comfortable to eat the soft slider foods. Slider foods have played a significant role in every case of post-WLS weight regain that I have ever heard about." (5DPT Owner's Manual page 34)

Today we look at the role of carbohydrates in the post-WLS diet and learn how to include nutrient dense complex carbs in our Protein First meals. When we find a balanced plate that works specifically for our individual WLS-pouch we enjoy feelings of fullness, feelings of wellness and accomplishment, and we are likely to lose weight and sustain a healthy weight loss.

CHEERS!
Kaye

Link to Bulletin for these informative articles:

• Food for Thought: What did you learn?
• Carbohydrates: Managing the cravings sensibly
• Trending Now: Current Q&As about the 5DPT
• Recipe: Salmon Patties Two Ways

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

Pumpkin Shrimp Soup - 5DPT Favorite

We have received many requests for this popular pumpkin soup recipe, a variation to our low-carb Pumpkin and Sausage Soup from the 5 Day Pouch Test. Please enjoy this for supper! And it makes great left-overs for lunch tomorrow.

Pumpkin Shrimp Soup - Another 5DPT Great!

Day 1 & 2 Liquids
The Low-Carb Pumpkin & Sausage Soup recipe is a favorite of seasoned 5 Day Pouch Testers. (Page 69 of the 5DPT Owner's Manual or online here: 5DPT Recipes). Recently I came across another pumpkin soup recipe that showed great promise: but first I needed to calculate the nutritionals and give it the family taste test. It is smooth as silk and delicious. The numbers are great too, being much lower in fat than the sausage recipe. Shrimp and whole milk provide protein while the pumpkin and other vegetables provide complex carbohydrates to keep the Carb Monster away. Give this refreshing change a try and I promise it will be part of your Day 6 menu rotation in the cold months to come! Enjoy!

Ingredients:
2 tablespoons unsalted butter
2 medium onions, sliced
2 medium carrots, sliced
2 medium garlic cloves, minced
1 teaspoon Old Bay Seafood Seasoning
1 (14-ounce) can fat free reduced sodium chicken broth
1 (15-ounce) can pumpkin puree, no added salt
1 cup whole milk
8 ounces cooked shrimp, peeled and deveined (if frozen, thawed)*
freshly grated nutmeg for garnish, optional

Over medium-high heat in a large soup pot, melt butter and cook the onions, carrots, and garlic, covered until tender, about 10-12 minutes, stirring occasionally. Stir in the Old Bay Seafood Seasoning and 1/2 cup of the chicken broth. Working in batches puree the cooked vegetables in a blender or food processor following safety guidelines for processing hot food (see article below). Return vegetable puree to cooking pot. (Alternatively, use an immersion blender to puree the soup).

To vegetable puree add the remaining broth, pumpkin puree, milk and thawed drained shrimp. Heat gently to a low simmer, not boiling, and allow to cook 5 minutes until soup thickens slightly and is warm throughout. Serve immediately in measured 1 cup portions. Garnish each serving with a sprinkle of freshly grated nutmeg.

Serves 4. Per 1 cup serving: 245 calories, 19g protein, 23g carbohydrate, 6g dietary fiber, 5g fat.

For leftovers reheat in the microwave on low to avoid overcooking the shrimp.

*Canned shrimp, crabmeat, or salmon would work equally well in place of the frozen shrimp if necessary. Just make sure you have 8-ounces of seafood after draining the liquid.

Visit the LivingAfterWLS Neighborhood for more WLS Recipes

Coming to grips with Carbs & WLS

What's the deal with carbs after WLS? This is one of the most commonly asked questions we see here at LivingAfterWLS. In fact, we dedicated an entire Cooking with Kaye email newsletter to the topic of carbohydrates. You can see the entire newsletter here:

Cooking with Kaye: Never Count Carbs Again

Here is the opening article from the newsletter. Be sure and follow the link though, you will find tons of great information and recipes in the free newsletter. And there is a link to download the file so you can print it and save in your WLS notebook.


"A major area of concern and sometimes confusion for us after weight loss surgery is how many grams of carbohydrates should we eat in a day. Have you been perplexed over the carbohydrate question? Today in Cooking with Kaye we take a look at carbs and the role they play our diet after weight loss surgery.

"It is popular in the health and nutrition fields to describe carbs as "good carbs" or "bad carbs". I prefer not to use those words because they assign a moral trait to food and food does not have moral traits. Food is food. When we remove moral assignment from the food we eat we can be smart, thoughtful, and rational with our choices. But if we assign morals to food and eat "bad carbs" then we must be bad. You know the self-blame cycle I'm talking about.

Instead of good carbs and bad carbs I prefer to use more accurate terms:

•     Fruit and Vegetable Carbs or Complex Carbs
•     Grain and Starch Carbs or Complex Carbs
•     Processed Manufactured Carbs or Simple Carbs

I have them arranged in nutritional importance to us after undergoing weight loss surgery. Like other nutrients carbohydrates are measured in grams. A 2008 broad-canvas study of bariatric centers revealed that few bariatric surgeons or nutritionists give a specific daily quota for carbohydrate intake. Most default to the 113g RDA recommended by the National Academies' Institute of Medicine for people following a 1200 calorie a day diet. It takes roughly 8 to 10 cups of fruit and vegetables to equal 113g complex carbohydrates and I do not know any weight loss surgery patient who can consume that much volume.

That is good news. While it is unlikely we can ever reach that daily intake by eating fruits and vegetables it is also unlikely we will ever over eat our carbohydrate allowance when we select high moisture, high fiber fruits and vegetables. A variety of fruits and vegetables promotes good health because they contain disease fighting vitamins and nutrients. Fruits and vegetables enjoyed with lean protein improve the overall eating experience for weight loss surgery patients because they are high in moisture. This is a relief when we are following the liquid restrictions and not drinking a beverage with meals.

Today we look at Protein & Fruit WLS Perfect Mealcomplex carbohydrates from fruits and vegetables. We have some great tips and recipes to include them in your diet for life-long weight management. Pictured here is a typical breakfast plate for me that included 2 ounces white meat roasted turkey, 1 hard-cooked egg, 6 blackberries and 1/2 large kiwifruit. After enjoying this meal I will not feel hungry or crave sweets for several hours. (Nutritional Count: 182 Calories 

(44% Protein, 32% Fat, 24% Carbohydrate); 20g Protein; 6g Fat; 11g Carbohydrate; 3g Dietary Fiber. 75% RDI Vitamin C, 25% RDI Niacin, 5% RDI Calcium.) I consider this plate a perfect breakfast and while I don't get it right every morning it is a goal I aim for because on days when I get this right I am powerful and in control."

Cooking with Kaye - Never Count Carbs Again

Soups On!

You Have Arrived Mug & Feed the Carb Monster Soup Mixes

The combination package lets you try both Feed the Carb Monster Soup mixes (Hearty Vegetable & Tomato Basil) for a great low price and enjoy them in our ever-popular "You Have Arrived" 16-ounce bistro style soup/coffee mug. A $24.95 Value -- Save $2.00!! Free sample of the You Have Arrived Finishing Salt with every purchase!!
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