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Thursday, March 19, 2009

Veggies Close to Home for Obamas

As reported in the New York Times March 19, 2009. I believe the example this will set sends a powerful message encouraging healthy food grown close to home. I will anxiously be watching for updates on the garden and watching my mail for an invite to a White House Dinner serving home-grown heirloom tomatoes! Good Food - Good Times!!!

Obamas Prepare to Plant White House Vegetable Garden


WASHINGTON — On Friday, Michelle Obama will begin digging up a patch of White House lawn to plant a vegetable garden, the first since Eleanor Roosevelt’s victory garden in World War II. There will be no beets (the president doesn’t like them) but arugula will make the cut.

While the organic garden will provide food for the first family’s meals and formal dinners, its most important role, Mrs. Obama said, will be to educate children about healthful, locally grown fruit and vegetables at time when obesity has become a national concern.

In an interview in her office, Mrs. Obama said, “My hope is that through children, they will begin to educate their families and that will, in turn, begin to educate our communities.”

Twenty-three fifth graders from Bancroft Elementary School in Washington will help her dig up the soil for the 1,100-square-foot plot in a spot visible to passers-by on E Street. (It’s just below the Obama girls’ swing set.) Students from the school, which has had a garden since 2001, will also help plant, harvest and cook the vegetables, berries and herbs.

Almost the entire Obama family, including the president, will pull weeds, “whether they like it or not,” Mrs. Obama said laughing. “Now Grandma, my mom, I don’t know.” Her mother, she said, would probably sit back and say: “Isn’t that lovely. You missed a spot.”

Whether there would be a White House garden has been more than a matter of landscaping. It’s taken on political and environmental symbolism as the Obamas have been lobbied for months by advocates who believe that growing more food locally could lead to healthier eating and lessen reliance on huge industrial farms that use more oil for transportation and chemicals for fertilizer.

In the meantime, promoting healthful eating has become an important part of Mrs. Obama’s agenda.

“The power of Michelle Obama and the garden can create a very powerful message about eating healthy and more delicious food,” said Dan Barber, an owner of Blue Hill at Stone Barns in Pocantico Hills, N.Y., an organic restaurant that grows many of its own ingredients. “I don’t think it’s a stretch to say it could translate into real change.”

The Clintons grew some vegetables in pots on the roof of the White House. But the Obamas’ garden will have 55 varieties of vegetables — from a wish list of the kitchen staff — grown from organic seedlings started at the executive mansion’s greenhouses.

The Obamas will feed their love of Mexican food with cilantro, tomatilloes and hot peppers. Lettuces will include red romaine, green oak leaf, butterhead, red leaf and galactic. There will be spinach, chard, collards and black kale. For desserts, there will be a patch of berries. And herbs will include some more unusual varieties, like anise hyssop and Thai basil. A White House carpenter who is a beekeeper will tend two hives for honey.

Total cost for the seeds, mulch, etc., is $200.

The plots will be in raised beds fertilized with White House compost, crab meal from the Chesapeake Bay, lime and green sand. Ladybugs and praying mantises will help control harmful bugs.

Cristeta Comerford, the White House’s executive chef, is eager to plan menus around the garden, and Bill Yosses, the pastry chef, is looking forward to berry season.

Sam Kass, an assistant White House chef who prepared healthful meals for the Obama family in Chicago and is an advocate of local food, will oversee the garden. The White House grounds crew and kitchen staff will do most of the work, but other White House staff members have volunteered.

“First of all,” Mrs. Obama said, “there’s nothing really cooler than coming to the White House and harvesting some of the vegetables and being in the kitchen with Cris and Sam and Bill, and cutting and cooking and actually experiencing the joys of your work.”

Mrs. Obama, who said that she never had a vegetable garden before, said the idea for it came from her experiences as a working mother trying to feed her daughters, Malia and Sasha, a good diet. Eating out three times a week, ordering a pizza, having a sandwich for dinner took it’s toll. The children’s pediatrician told her she needed to be thinking about nutrition.

“He raised a flag for us,” she said, and within months the children lost weight.

For children, she said, food is all about taste, and fresh and local taste better.

“A real delicious heirloom tomato is one of the sweetest things that you’ll ever eat,” she said. “And my children know the difference, and that’s how I’ve been able to get them to try different things.

“I wanted to be able to bring what I learned to a broader base of people. And what better way to do it than to plant a vegetable garden in the South Lawn of the White House.”

The country’s one million community gardens, she said, can also play an important role for urban dwellers who have no backyards.

But, sitting in her office in the East Wing, Mrs. Obama stressed that she doesn’t want people to feel guilty if they don’t have the time to have a garden: there are still many small changes they can make.

“You can begin in your own cupboard by eliminating processed food, trying to cook a meal a little more often, trying to incorporate more fruits and vegetables,” she said.

Monday, March 16, 2009

An Irish Blessing for My Neighbors


A Wish for a Friend
Wishing you a rainbow
For sunlight after showers—
Miles and miles of Irish smiles
For golden happy hours—
Shamrocks at your doorway
For luck and laughter too,
And a host of friends that never ends
Each day your whole life through!

Guinness Beef Recipe

Here is a traditional Irish stew that we can enjoy any time. The recipe comes from Recipe Zaar featured Chef John Sebastian. To lower the starch and high glycemic carbohydrate omit the potatoes from your serving. Eat the meat first. Remember the 2B/1B rhythm: 2 Bites Protein, 1 Bite Carbohydrate and closely monitor your portion size.

Guinness Beef Recipe
This is a modified recipe from one that a friend gave me. This is perfect if you love stew, and the beer is in no way overpowering. It makes the beef nice and tender, in fact you can cut the beef with your spoon. I prefer the potatoes unpeeled, and for carrots I've used baby carrots instead of 3 regular carrots sliced, which works good too. Enjoy with a nice glass of Guinness. I suggest not substituting the Guinness for another beer in this recipe, I've tried it with Blue Moon and it does not work. And use regular Guinness from the bottle, or tap if you're lucky, not Extra Stout or from the can.
by ChefJohnSebastian

2-3 hours | 10 min prep

SERVES 4 -8

2 lbs sirloin steaks
2 onions
8 red potatoes
2 garlic cloves
1/4 cup plain flour
1 cup beef stock
1 cup Guinness stout
3 carrots
2 bay leaves
1 teaspoon fresh thyme
2 tablespoons parsley

1. Chop onions, crush garlic and slice carrots and potatoes, do not skin.
2. Cut meat into small chunks.
3. Fry onions in dripping. When golden brown add crushed garlic. Cook for 1 minute.
4. Remove onion and garlic from the frying pan and put aside. Add meat to remainder of dripping in pan and fry until meat is brown on all sides.
5. Reduce heat and add flour. Coat the meat with the flour and add stock slowly to form a thick sauce. Add Guinness and simmer. Add onions and garlic, potatoes and carrots, herbs and season with salt and pepper. Stir all ingredients simmer for 1-2 hours.
6. Don't cover. This gives it a thick sauce. Stir occasionally so that the meat doesn't stick to the bottom of the saucepan.
7. Garnish with parsley before serving. This dish can be prepared the day before and reheated gently before serving. Great the next day.

Monday, March 09, 2009

When Fresh Isn't Best


Hello Neighbors & Happy Monday!

We have all heard over the last few years that for our health and for the health of the planet we should buy food grown close to home when it is in season. Support local agriculture and reduce our environmental impact. I am in agreement with this to the extent that I can be in the high elevation Rocky Mountains. But to be honest, we go through some pretty dark months here where fresh produce is scarce and food grown locally does not exist. But just because the earth is in hibernation it does not mean that my nutritional needs and goals hibernate. Here are a few substitutions I've found when "Fresh Isn't Best" --- let me know some of your ideas for filling the seasonal gap between harvests.

Tomatoes: Right now our local grocery store does carry fresh tomatoes. But they are mealy and lack flavor, moisture and color. In fact, some are hard as softballs. I've found that canned tomatoes, even on green salads, are an acceptable ingredient. In fact, some studies indicate that canned tomatoes (reduced sodium) contain increased amounts of lycopene over fresh tomatoes. Lycopene is considered a strong cancer fighter and those who ate lots of tomato products have a reduced risk of prostate cancer. Canned tomatoes often go on sale and can be stored until the "use by" date. Stock-up as much as your pantry allows and you can enjoy the health benefits of tomatoes year-round.

Substitute 2 (15-ounce) cans drained, diced tomatoes for the fresh tomatoes in this recipe:
Tomato-Basil Saute'

Berries: One of the best bargains in the supermarket and big-box stores is frozen berries. Fresh berries, even in our global marketplace, have a short-lived season. Yet both strawberries and blueberries are considered top anti-oxidants in the biological fight against free radicals. Certainly we want to include them in our healthy diets. Look for bags of frozen berries in the freezer section. Avoid the canned frozen berries that are preserved with sugar syrup. The bagged berries are flash-frozen close to the point of harvest making them as close to fresh as possible. Add frozen berries to your blended protein drink or top yogurt or cottage cheese with thawed berries. Delicious!
Strawberry Banana Smoothie

Lemons and Limes can be quite expensive this time of year in my area ($1.29/lemon!), yet I find many of my recipes call for lemon. In addition, I use lemon juice in my herbal tea for it's cleansing properties and fresh taste. In most cases bottled lemon juice (I prefer ReaLemon by Mott's Inc) will take the place of freshly squeezed lemon juice. It is more economical and efficient to use with just a squirt from the bottle. If the recipe depends on the flavor of lemon or lime zest I'll splurge on the real thing. But for now I'm happy with bottled lemon and lime juice.

Peppers & Onions are hit-and-miss this time of year. And peppers are getting very expensive often topping $2 a piece. Who can afford that? Yet I look at the orange and yellow and red peppers knowing they are loaded with antioxidants and vitamin C. Am I not worth it? Sure I am but like everyone else, I have a budget. Canned roasted red peppers are a good substitute for the fresh. Look for those canned in water, not oil and keep refrigerated after opening. A little goes a long way in enhancing the flavor of your recipe. In the freezer section you will also find frozen chopped peppers, onions and pepper & onion mixes. These are great for saute' recipes or in soups and save time as well as money. While still frozen remove the measure you need for your recipe, reseal the bag and return to the freezer for next use. No chance of spoilage or waste and you have saved time and money.

I hope some of these ideas are useful to you. These days we can all use a break at the checkout and some nutrition on our tables. Let me know what tricks you employ to save money and live your healthy LivingAfterWLS way of life.

Learn more budget saving ideas from the Neighbors

Sunday, March 08, 2009

Walking to my Birthday

Hello Neighbors!!!

You may have noticed my new signature ticker:




2009 is a big year for me. This summer is my ((gulp)) 25 year high school reunion and in September is my 10 year Arrivalversary. I want to be my best for these events. Lately I'm not particularly motivated by a weight ticker as my maintenance is pretty steady give or take a few pounds. But I have become a bit lazy when it comes to my cardio workouts - you know - hit and miss, nothing regular.

So my birthday is coming up in April and I've set myself a goal to treadmill 160 miles between now and then. Walk to my Birthday! I'm not going to count my outdoor walking because I don't get the burn from it like I do the treadmill. Yesterday I did 2 miles and today 3. I have 45 days left to walk the last 155 miles to my Birthday! And the reward? Strong toned legs and a new pair of shoes!! (A friend asked me, "What happens if you don't make it?" and I answered, "That is NOT an option.")

So join me in this personal fitness challenge or create your own!

Remember, we all do better when we have a challenge, a goal and a plan.
I will keep you posted of my progress: follow this thread in the Neighborhood.

Happy trails . . . . .

Saturday, March 07, 2009

Meal Planning Saves Money

In these tough economic times meal planning can go a long way in saving money at the supermarket and avoiding waste at home. Here are a few timely tips from Tisha Kulak Tolar:

Your Meal Plan Really Matters
By Tisha Kulak Tolar

How many times a week do you ask your family what they want for dinner only to receive a few mumbled "I don't cares" in response? It can be difficult to come home after a long day of work and still have to make decisions and do the legwork when it comes to supper time. However, with a few tweaks of your daily living habits, you can not only cut out the stress of preparing a meal, you can actually save money on it too.

Meal planning is something you should already be doing if you are living on a strict budget. The more prepared you are to make meals, the less time you will spending making them and the more money you will save.

One of the major reasons families no longer make sitting down to dinner at home a priority is because everyone is so busy and have different schedules to deal with. This necessitates some tired families hit the drive-thru on their way home, wasting more money without good nutrition. Instead of relying on Ronald McDonald to feed your family, start planning your meals. Take some time out of your day, before you would normally go grocery shopping and prepare a list of dinners you can make for the week.

AND - here's an important tip....

When you sit down to make your meal list, make sure to have a copy of the flyer from your supermarket so you will know what is going to be on sale when you are shopping. Now, instead of pouring over recipe books, looking for something good to make, you can simply see that pork roast is on sale and find a recipe for making the roast. Whatever other ingredients you will need to go with the roast and the side dishes can be added to your grocery list for the week so you will be sure you have what you need and that you will only be spending a certain amount each week.

Using a grocery store flyer is also a great way to compare prices at each store in your area if you have the options to shop at various places. You can browse each flier and find out where the deals can be found for the other meals you plan to prepare throughout the week. Heading into the store with a complete list will help ensure you bypass the impulse buys and help you stick to your grocery budget each and every time.

Tisha Kulak Tolar is a writer for DebtFreeDestiny.com where she regularly writes about debt consolidation.

Article Source: http://EzineArticles.com/?expert=Tisha_Kulak_Tolar http://EzineArticles.com/?Your-Meal-Plan-Really-Matters&id=1864887

Friday, March 06, 2009

You Have Arrived Alumni Club

Greetings Neighbors!

I am so excited about this new area of our Neighborhood which we are introducing as part of our Third Anniversary celebration!

(Neighborhood anniversary - March 10 --- Stay tuned for exciting things!)

The You Have Arrived Alumni Club is a place where you can connect with others who underwent surgical weight loss during the same decade (1980's & 1990's) or same year (2000's) as you. One of the things I have observed in my work with weight loss surgery living is that there is a definite cycle that repeats over and over for most of us. The pre-op stage is a time of concern and excitement while the first year is full of compliance and curiosity. At year two many experience an "I can't believe it's me" euphoria which leads to year three when rules are relaxed and the water is tested. Often by year four and five there is weight regain and frustration at realizing we do have to work at weight control, even with weight loss surgery. The years that follow are full of ups and down but generally we feel more balance and more comfort in our own skin.

I believe there will be value in having a place to connect with others who are experiencing things similar to you and I hope you will use this forum as a place to learn and grow together.

Visit the You Have Arrived Alumni Club

To begin with we have arranged the 1980's & 1990's each as a single sub-forum while each year of the decade 2000 has it's own sub-forum. The sub-forums should include all surgical procedures as the chronological experience patterns tend to be similar no matter the procedure.

If you have ideas or suggestions to make this a better tool for you please let me know. I'm excited to build one more place to improve our overall weight loss surgery experience.

CHEERS! - You will see me in the 1990's sub-forum! Here is my introduction

Thursday, March 05, 2009

Kim's Strawberry & Spinach Salad

In North America we are on the cusp of one of my favorite seasons: Strawberry Season! Strawberries are so healthy full of Vitamins C & A and phytochemicals that are cancer fighting agents. They are freshly sweet with a burst of tang that simply screams Spring.

At the market look for strawberrys that are plump, colorful, and, most important, sweetly fragrant. The leafy caps should look fresh and green. Check the bottom of the box - stains there suggest that the berries at the bottom may be crushed or spoiled. To prepare the strawberries risne them in cold running water and gently pat dry with paper toweling. Hull the strawberries by removing the leafy caps and the white core attached to the cap.

One of my favorite ways to use strawberries comes from our Neighbor Kim and is published in the LivingAfterWLS Neighborhood Cookbook (page 75). Here is the recipe:

Strawberry & Spinach Salad
Ingredients:
1/4 bag baby spinach
1 sliced hard-boiled egg
2 ounces cubed Jarlsberg Light Swiss cheese
1/2 cup fresh strawberries, sliced
1 tablespoon slivered almonds
1 tablespoon sugar-free strawberry jam
1/2 tablespoon balsamic vinegar

Mix the spinach, egg, cheese, sliced berries and almonds in a bowl. In a small bowl whisk together the strawberry jam and vinegar and toss with the salad. Enjoy!

Serves 1. Per serving: 280 calories, 28g protein, 13g fat, 14g carbohydrate and 6g dietary fiber.

Get your Neighborhood Cookbook Today
! 300 Recipes for WLS patients, by WLS patients!

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

Tuesday, March 03, 2009

FaceBook Group: LivingAfterWLS Neighbors



Type: Common Interest - Health & Wellness

Description:
An outreach social network for Kaye Bailey's LivingAfterWLS community and Neighborhood. Please join us to share your surgical weight loss surgery experience, celebrate your health, support others and rejoice in living. This group was created by Kaye Bailey and officially sanctioned by LivingAfterWLS, LLC.

Join me on FaceBook - But don't forget the Neighborhood!

I'm in the FaceBook - Are You?

Greetings Neighbors!

Well, after stalling and ignoring for a long time I'm now actively using FaceBook. I'm finding it a bit intimidating but also fun exploring. So I've added a FB badge to my blog and you can link me there. I am certainly enjoying the glimpse of many of your lives beyond the LivingAfterWLS Neighborhood.

Now don't worry, I'm not going to abandon the Neighborhood and I hope you don't either. I envision participation on FaceBook will be lighthearted and social while also being a valuable networking resource. So if you are part of this social network give me a shout and let's be friends!

And that cute button up there - It's in my "Pieces of Flair" box and captures the ribbon rainbow that is our signature LivingAfterWLS look symbolizing diversity, motion and hope. You can grab it there for posting on your own flair bulletin board. Enjoy.

Friday, February 27, 2009

Weird Fun Friday - Play to Win Prizes

Happy Fun Friday!! Is this weird or what? I'm sending out this Fun Friday reminder after the sun has set... and we all know weird things happen after dark!! Sorry about that good Neighbors. I was on the road today and out of bandwidth. But oddly enough our effervescent Neighbor Kim poses some weird questions for YOU in this weekly Neighborhood game. Take a look:

Weird Fun Friday February 27, 2009

As you know, Fun Friday is our weekly get-to-know-you game: This is your chance to share something lighthearted about yourself and learn a little bit more about your Neighbors. Each week the person asking the question selects two winners who receive FAME and FABULOUS Prizes! So come on over and join us! By The Way -- Did you play Fun Friday last week, February 20, 2009? Guess who won? JaniceFromNJ and April Joy --- Be sure to PM (Personal Message) your postal address to SongBirdDiane -- She has prizes ready to ship out to YOU!!! Congratulations!!

Today's Question is brought to us by the charming and always friendly Kim. And the prizes are fantastic!!!

Link Here To Play Fun Friday

As always, SongBirdDiane is our Fun Friday hostess with the mostess and she does a great job of keeping things going! If you have a question you would like to see in a future Fun Friday give her a jingle (Use the Neighborhood Personal Message system) and I'm sure she will work you into the rotation.

Prize this week are coming from Kim and I will add a little something special myself to your package. Two lucky winners will receive gift packages - Stay Tuned!

Check out our past winners in the Fun Friday Hall of Fame.

Fun Friday February 20, 2009

Have a Fantastic WEEKEND and I'll see YOU in the Neighborhood!

Cheers,
Kaye

Thursday, February 26, 2009

Rumbly-Grumbly Tummy


Recently I was asked about the "inactive stomach" that is separated from the pouch in a gastric bypass surgery. Here is one of my syndicated articles that addresses the issue of the rumbly-grumbly tummy:

If you’ve been enjoying life after gastric bypass surgery you will know exactly what I’m talking about. That rumbly-tumbly stomach growl that’s more bark than bite. It’s the inactive tummy talking, the lower part of the stomach that was bypassed. And it growls at the oddest moments seldom accompanied by hunger pains. My inactive tummy is particularly talkative at bedtime, I think it remembers the refrigerator front bedtime binges from my previously life.

Remember the surgical diagrams you studied before surgery: a tiny stomach portion we call the pouch was separated from a larger portion, which is the inactive or bypassed stomach. In the gastric bypass procedure the stomach is left in place with blood supply – it is still and active organ yet no longer a reservoir for food. In some cases it may shrink slightly and the muscles may atrophy, but for the most part it remains unchanged. In fact, the “inactive” tummy is quite active. The inactive tummy is an around-the-clock chemical factory keeping your body in balance.

And for all it’s hard work what do we do? We don’t feed it. No wonder it’s talking!

The lower stomach still contributes to the function of the intestines even though it does not receive or process food - it makes intrinsic factor, necessary to absorb Vitamin B12 and contributes to hormone balance and motility of the intestines in ways that are not entirely known. So when you hear that rumbly-tumbly stomach growl you can smile happily knowing your body is hard at work keeping you chemically healthy and well.

Tuesday, February 24, 2009

Protein Quickies: Recipes for Real Life


In today’s You Have Arrived Newsletter (subscribe here) we presented five “Protein Quickies: Recipes for Real Life.” The recipes are so terrific, all taken from Women’s Health Magazine, that I’m sharing three more recipes here in the LivingAfterWLS Blog. They are all protein dense with a reasonable serving of nutritious complex carbohydrates. Enjoy!

Chicken Braised in Soy Sauce and Lemon
Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove from pan. In same pan, stir in some chopped garlic. Add 1/2 tablespoon minced lemon zest, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar and 1/3 cup water; stir. Add the chicken, cover, and simmer for about 15 minutes, turning the pieces once. Add lemon juice and more soy sauce to taste.

Grilled Cod with Basil Dipping Sauce
For sauce: Combine 2 tablespoons water, 1 teaspoon minced garlic, 2 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sugar, 1 Thai chili (seeded and thinly sliced), and 1/2 cup sliced fresh basil. Season 1 pound of cod with salt and pepper. Cook, turning once, until cooked through (8 to 12 minutes, depending on thickness). Serve with the sauce.

Baked Eggs with Spinach
Preheat oven to 350°F. In boiling salted water, cook 2 pounds of spinach for 1 minute. Drain, cool, squeeze out excess liquid and chop. Heat 3 tablespoons butter in a baking dish, and add spinach, and toss to coat. Spread out spinach, making 8 nests. Crack 1 egg into each and top with salt, pepper, Parmesan, and breadcrumbs. Bake for 15 to 20 minutes or until yolks are just set and whites are solidified.

Monday, February 23, 2009

Taking Supplements: Tough Pill to Swallow

Kaye Bailey syndicated articles

We have all been told to take our vitamins after gastric bypass weight loss surgery. In order to be nutritionally healthy we must supplement because the malabsorptive system prevents key nutrients from being absorbed by the body. But new patients report difficulty swallowing pills because of liquid restriction and tightness in the new stomach pouch.

Here are some strategies for getting those all important supplements down:

Applesauce: Try coating the bottom of a spoon with applesauce. Place the pill (either whole or crushed) on top of the applesauce and add another dollop of applesauce to the spoon. Simply swallow the spoonful of applesauce.

Yogurt: You can use the method above substituting yogurt (unsweetened, low-fat) for the applesauce.

Back of the throat: Place the tablet or capsule on the tongue at the very back of the throat. Take a small sip of water, lean your head back and swallow. Take one pill at a time pausing for two-three minutes between each one to allow the tiny pouch to settle.

Some patients report never having trouble taking vitamins or medications after weight loss surgery. This is perfectly fine and does not mean the stomach pouch is enlarged or not working. Just like before surgery, some people have more difficulty swallowing pills than others. It is quite personal.

The universal thing is to remember to take the vitamin supplements and other medications daily on schedule. Consistency results in the best health of the weight loss surgery patient. For a list of recommended supplements for weight loss surgery patients visit LivingAfterWLS.

Rule 2: Lots of Water

Greetings Neighbors!

Last week we talked about the first golden rule of weight loss surgery: Protein First. This week we are going to look at rule #2: Lots of Water. Below is the article from our LivingAfterWLS Library about water. It is pretty straight forward. What I'd like to add is "Yes! It all counts." You see, I am often asked, "Does flavored (Crystal Light) water count? Does coffee count? Does tea count?" I say yes to all of those. Now when asked, "Does diet soda count?" I cringe a bit. I mean, here we are gut-whacked and testing the system with diet soda? Really! Diet soda has no nutritional value and ingesting it makes our bodies work overtime just to filter out the junk to get the H2O we need to fuel our metabolic processes. Why drink it?

Take a moment to review our second golden rule: Lots of Water. I'm sure at the end you'll be ready for a big refreshing drink of mean clean clear liquid hydration. Enjoy!

Rule #2: Drink Lots and LOTS of Water!
by Kaye Bailey

Dieters are often told – drink water. Drink a minimum of 64 ounces a day – eight glasses a day. Gastric-bypass patients don’t have a choice: they must drink lots water. Other beverages including coffee, tea, milk, soft drinks and alcohol are forbidden. Water is the essential fluid for living. Water is one of the most important nutrients the body needs to stay healthy, vibrant and energetic. A tell-tell sign of a gastric bypass patient is the ever-present water bottle.

The human body is a magnificent vessel full of water. The brain is more than 75 percent water and 80 percent of blood is water. In fact, water plays a critical role in every system of the human body. Water regulates body temperature, removes wastes, carries nutrients and oxygen to the cells, cushions the joints, prevents constipation, flushes toxins from the kidneys and liver and dissolves vitamins, minerals and other nutrients for the body’s use.

Nutritionists say a precise measure of the body’s need for water is to divide body weight (pounds) in half and drink that many ounces every day. That number could well exceed 200 ounces a day for morbidly obese people actively engaged in weight loss.

The body will panic if actual water intake is significantly less than required. Blood cannot flow, waste processes are disrupted and the electrolytes become imbalanced. Proper hydration prevents inflammation, promotes osmosis and moistens lung surfaces for gas diffusion. It helps the body regulate temperature, irrigate the cells and organs and promotes all functions of elimination. Certainly by drinking plenty of water many people could resolve inflammation and elimination problems that result from insufficient water intake. Adequate water facilitates weight loss.

Neighborhood News: February 23, 2009


Have you visited The Neighborhood lately? We have lots of hot discussions going on and lots of good friendship and support for one another as we do our best to live this LAWLS lifestyle. Take a look at a few of our active topics:

Kitten is getting back on track here: OK It's time

Nancy - our resident funny girl and graphics guru - is celebrating here: 4 Years Out

Pen is new and pre-op! And she's the mother of three little ones -- give her your support and advice here: Hello - Newbie Here

Cincygal has decided to take control of her habits by eating by the clock. Give her a hand here.

We have lots of birthdays this last week of February. Emarie took time to post them here: February 22-28 Birthdays

And one of our new members from Kiwiland, Mushroom, has a unique problem. She needs to gain weight following her weight loss surgery: take a look here.

And least we forget the guys, JohnnyBGood is getting a bit weary of the rotten weather. Got rain? Join him here and share your pain.

That's your Monday update Neighbors! If you are looking for me you will find me in The Neighborhood!

CHEERS!
Kaye

Friday, February 20, 2009

Kaye's Top 10 Healthy LivingTips

Like many of you I have spent a lifetime collecting tips and hints for living a healthier life. "Take the stairs instead of the elevator" or "Park far from the entrance of the mall." We have heard them all. Well, to refresh my memory and yours, here is a list of my top ten favorite healthy lifestyle hints. I'd love to hear from you and find out what hint inspires you. Come to the Neighborhood and share your helpful hint here:

1. Talk positively to yourself. Thoughts are self-fulfilling prophecies and the more positive spin we put on our thoughts the greater potential we have for a favorable outcome. Instead of saying, "I have to workout today" say, "I am thrilled I get to move my body today to improve my strength, stamina and flexibility."

2. Use walking for entertainment. Visit a zoo, a garden, or an amusement park and walk as you enjoy and learn. Wear comfortable clothes and shoes and enjoy your healthy body.

3. Join a weight conscious group, such as the LivingAfterWLS Neighborhood. The studies have proven time and again that people who attend support groups as part of a comprehensive weight loss program lose more weight than those who go it alone. In the Neighborhood we share the common bond of having undergone surgical weight loss and we understand one another very well. Don't go it alone.

4. Walk with a friend. For some reason we have better success keeping commitments to our friends than we do ourselves. If we sign on with a friend for a daily walk date we are most likely to keep that date. If your friend is long-distance make a cell-phone date and walk and talk together.

Smart Fitness: Walking

5. Remember the Four Rules: commit to them for life.
Protein First
Lots of Water
No Snacking
Daily Exercise

6. Forgive goof-ups. Remember the classic dieting allegory: If you drop an egg on the floor you don't throw the entire carton of eggs on the floor and give up. You clean up the broken egg and you move on. Forgive yourself. Be kind to yourself.

7. Keep a food diary. If you don't know why you are gaining weight or struggling with a plateau keep a food diary for one week and be totally honest. Most of us can quickly identify problem areas when we see it on paper. And more importantly, when we have to write it down we may be less likely to take those little bites, licks and tastes that get us in trouble.

8. Protein First. Never waver from this rule. Eating enough protein will help ensure that your body sheds fat, not muscle. Protein is slower to digest and helps us absorb nutrients from complex carbohydrates. Clean lean protein does not measurably increase blood sugar levels and it curbs hunger between meals.

9. Be fearless. Try new food: fruits and vegetables from all over the world are now readily available. Try new exercise and avoid the boring same 'ole same 'ole rut. Explore new places. Meet new friends. You had surgical weight loss so you could LIVE so live fearlessly. Visit the Celebration Forum to meet others living fearlessly.

LivingAfterWLS Recipes

10. Get rest. Studies clearly prove that when previously sleep deprived individuals cultivate a normal and adequate sleep routine they are healthier mentally and physically.

Visit the LivingAfterWLS Library

Fun Friday in the Neighborhood

Happy Fun Friday!!

Today in the Neighborhood we celebrate our weekly get-to-know-you game: This is your chance to share something lighthearted about yourself and learn a little bit more about your Neighbors. Each week the person asking the question selects two winners who receive FAME and FABULOUS Prizes! So come on over and join us! Today's Question is brought to us by the charming and always friendly Songbirddiane. Following Part 1 of our Fun Friday Survey (February 6, 2009) She asks ten more short & sweet questions so we can get to know each and everything wonderful and quirky about our Neighbors.

Link Here To Play Fun Friday

As always, SongBirdDiane is our Fun Friday hostess with the mostess and she does a great job of keeping things going! If you have a question you would like to see in a future Fun Friday give her a jingle (Use the Neighborhood Personal Message system) and I'm sure she will work you into the rotation.

Prize this week are coming from an secret Neighbor. Two lucky winners will receive Photo Coasters. Songbirddiane will announce the winners on February 24 - Stay Tuned!

Check out our past winners in the Fun Friday Hall of Fame.

Fun Friday February 20, 2009

Have a Fantastic WEEKEND and I'll see YOU in the Neighborhood!

Cheers,
Kaye

Wednesday, February 18, 2009

Vitamin D: Miracle Vitamin?

As recipients of surgical weight loss we need to be vigilant about our nutritional intake and nutrient balance in our bodies. Lately the headliner vitamin in mainstream media is Vitamin D. The jury is still out on the impact of vitamin D deficiency in surgical weight loss patients so we are left to make sense out of data presented for people without WLS. I found this article in Clean Eating which succinctly brings to focus our need for vitamin D. Take a look:

As Reported in Clean Eating (March/April 2009: Page 86)

Is vitamin D really the "miracle vitamin" I keep hearing about?
by Jonny Bowden, PhD, CNS

"It's pretty darned close. Research has shown a link between vitamin D and lower levels of both breast and colon cancer, higher measures of physical strength and performance in older adults, mood enhancement and stronger bones. In the famous Framingham Heart Study, those with low levels of vitamin D doubled their risk for heart disease. And in the follow-up study, men who were vitamin D deficient were twice as likely to have heart attacks. If that weren't enough, a recent study in the Archives of Internal Medicine showed that the individuals taking vitamin D were seven percent less likely to die of life threatening conditions including cancer, cardiovascular disease and diabetes. You might think we get plenty of vitaminD, but we don't. Even the American Academy of Pediatrics is suggesting that we double the recommended daily allowance for children and infants. The current recommended daily allowance (RDA) is between 200 to 600 IUs. Vitamin D is inexpensive and comes in a tiny little soft gel that's very easy to swallow. I believe we'd all benefit from supplementing with 1,000 IUs a day. Foods that contain high levels of vitamin D are cheese, egg yolks, milk, certain fish and cod liver oil."

Have you played Question of the Day?



Our Neighborhood crazy girl ~Jane~ has introduced us to a fun new daily diversion: Question of the Day! In her usual "Hokey Fright" manner she tosses out a random question for discussion: sometimes weight loss related, sometimes simply random. There are no rules, no prizes, and the conversations can last for days. How fun is that?

The Neighbors have picked up on this bit 'o fun and there is always something new to learn about our friends and Neighbors. Take a look:

QOTD - February 18, 2009: When you were very first beginning to lose weight soon after your WLS, what was the first thing that you bought out of sheer joy that you wouldn't have fit into before wls? Go Here

QOTD - February 17, 2009: What are you good at doing? I mean really, really good?


QOTD - February 16, 2009: When you were a kid did you want to grow up to be the president? In all of your years, childhood up to today, have you ever been president of anything? If so, what? Find out more here


QOTD - February 15: When you've got company (yeah like your folk's and neice or somethin') and everyone agrees to go to a restaurant that really hasn't got much that's good for you... we're talking sauces, gravies, fried stuff, bready greasy things, all admittedly very delicious but major no-nos in probably everybody's diet, but especially yours... and you don't have any "emergency rations" with you, (because you used them at lunchtime when they ate subs) you're not going to see food again for about 4 hours and you're really honestly hungry. What do you do? What do you order? Get ideas here

Thanks ~Jane~ for a great fun time and for making the Neighborhood a well rounded community about so much more than just weight loss surgery.

The Four Rules: Protein First

Weight loss surgery patients are no strangers to the miracle of a high protein diet. In fact, the first rule of the post-gastric surgery lifestyle is "Protein First". The Protein First rule works not just during the phase of weight loss, but is essential to our ongoing weight management with weight loss surgery including gastric bypass and gastric banding procedures. The reasons for this are metabolic: protein increases our metabolism and requires more energy to digest than simple carbohydrates or fat. Furthermore, when we eat protein first there is little room for slider foods or starch in our downsized gastric pouches.

Mainstream weight loss and weight management programs continue to find good reasons to go high protein. Read Paul Kramer's well written article below:


Protein Weight Loss - Your Friend in Your Hour of Need

By Paul Kramer

The overwhelming majority of dieting plans and gimmicky eating regimes (and it should be noted that such plans are also the most likely to fail) all focus on demonizing certain types of foods, be it carbohydrates, refined sugars or saturated fats, bemoaning the risk they pose to the efforts of hard working dieters everywhere.

This is a sad turn of events, because whilst yes, it is necessary to reduce our intake of certain food stuffs if we wish to lose weight, we should also be aware that certain types of foods can also help us lose weight more quickly, more effectively and more efficiently.

Protein weight loss may sound like yet another fad diet, but believe me, the results are very real and very potent indeed and it should be noted that protein is a vital component of our diet because it is used in the production of various chemical reactions throughout the body, as well as the repairing of damaged tissue as well as the production of new tissue.

Protein when consumed, helps to raise the body's temperature by a very small amount (in most instances not even a full degree). However this marginal increase in the body's temperature is enough to have a significant impact and effect upon the metabolism of the body, greatly accelerating the calorie burning process.

Protein is also an essential component in the development of muscles, and it should be noted that the body has to metabolize calories quicker in order to actively sustain muscles. Therefore, the greater the percentage of your body which is pure muscle, the quicker you will burn that fat off, and the harder it is to retain fat.

Increased consumption of protein will also help to safely and effectively suppress hunger pangs as well, meaning that you will snack out far less.

Want More Information On The Top 3 Weight Loss Products That Really Works? All You Have To Do Is Click Now!

Article Source: http://EzineArticles.com/?expert=Paul_Kramer http://EzineArticles.com/?Protein-Weight-Loss---Your-Friend-in-Your-Hour-of-Need&id=1963983

Review the Four Rules

Monday, February 09, 2009

Low-Carb Spaghetti Squash

Did you know that here in the Northern Hemisphere you can still find farm-fresh spaghetti squash for a reasonable price? In many cases it can be substituted for pasta as a low-carb alternative with greater nutritional value. And it is one of our LivingAfterWLS Neighborhood favorites!

Spaghetti Squash Taken from What's 4 Dinner?

Sauce Recipes & Techniques

How do you make spaghetti squash?

And from the LAWLS Library scroll down to read this article: Vegetables are not White Carbs

I came across a great article today for preparing spaghetti squash - take a look:

There are Many Ways to Cook Spaghetti Squash

By Laura Dolson, About.com

You've heard spaghetti squash is a great substitute for pasta, and you've lugged one home from the store. Now what do you do?

Just about any way you can think of to apply heat can be used to cook spaghetti squash. The big question is: to cut or not to cut before cooking? You can do it either way. Here are the pros and cons of each.

Advantages to cutting the spaghetti squash up before cooking: It cooks faster.
Disadvantages: Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. It's also a bit more work to scrape out the seeds and pulp when they are raw.

Method: Just get in there and cut it in half (lengthwise) or quarters. You don't want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 F.
Microwave 6 to 8 minutes (let stand for a few minutes afterwards)
Boil 20 minutes or so.

Separate strands by running a fork through in the "from stem to stern" direction.
Cooking Spaghetti Squash Whole
Advantages to cooking the squash whole: It's easier.
Disadvantages: It takes longer to cook, and you need to watch out for burns when removing the pulp and seeds.

Method: Pierce the squash several times with a sharp knife. (Do this especially if you're microwaving it, or you may end up with a "Squash Explosion.")

Bake about an hour in the oven at 375 F.
Microwave 10 to 12 minutes, then let stand for 5 minutes or so afterwards to finish steaming.
Boil for half an hour or so.
Slow Cooker/Crock Pot: Put it in with a cup of water and let it go on low all day (8 to 10 hours).

When done, cut open "at the equator", remove seeds and pulp (I use tongs and an oven mitt -- it is HOT) and separate strands with a fork.

Did You Know? Any squash seeds can be roasted just like pumpkin seeds (pumpkin is a kind of squash). They are low-carb, nutritious, and delicious: How To Roast Pumpkin or Squash Seeds
Spaghetti Squash Storage Tip
Like pumpkin and other winter squashes, whole uncooked spaghetti squash is best stored between 50 to 60 degrees, and will last up to six months this way. If you have a room in your home that isn't well-heated, maybe you can use some space in it as a "root cellar" to store onions, squash, apples, and the like. Our guest room often has vegetables on the bed in the cooler months of the year. On the other hand, spaghetti squash will keep several weeks at room temperature.

Proper Walking Form

Hi Neighbors!

A few posts ago I wrote about good reasons for starting a walking program. I think that universally walking is the favorite exercise or sport of most weight loss surgery patients. I know I love a good walk just about as much as anyone. So, from the previously cited "Walk it Off" publication from Reader's Digest I am sharing tips for proper walking form. To keep me focused I photocopied this page and have it on the data-deck of my treadmill.

"Walk Tall" Page 15.

Walking feels easier and is less likely to lead to injury when you use good form. follow these tips.

-- Keep your shoulders relaxed, down, and slightly back.
-- Stand up straight, not hunched forward.
-- Stride length should feel natural, not strained. Longer isn't better.
-- Keep your elbows bent at about 90-degree angles. Pump them forward and back; they shouldn't cross in front of your body.
-- Land first on your heel, then roll forward across the ball of your foot and push off with your toes.

For more helpful information on walking and weight loss surgery visit the LivingAfterWLS Library.

Healthier Walking

Kim's First 5K after WLS

Weight Loss Through Walking

Start a Walking Program

Saturday, January 31, 2009

Salmonella Peanut Recalls: Expect More

Many people who have undergone surgical weight loss supplement their diets with protein shakes and bars. We could be affected by the salmonella recall for peanut butter products. Read what WebMD is reporting about this health scare:

Salmonella Peanut Recalls: Expect More
No End in Sight to Peanut Product Recalls Spurred by Salmonella Outbreak; Criminal Probe Under Way
By Miranda Hitti
WebMD Health News
Reviewed by Louise Chang, MD


Jan. 30, 2009 -- More recalls and a criminal investigation are the latest news in the salmonella outbreak linked to the Peanut Corporation of America's processing plant in Blakely, Ga.

More than 400 peanut products have been recalled in the wake of the outbreak. Those items are listed in the FDA's searchable list of recalled products. That list is expected to keep growing, so FDA officials encourage consumers to check it regularly. Companies that have recently announced new or expanded peanut butter recalls include:

Arico Natural Foods Company is recalling Arico Peanut Butter Cookies and Cookie Bars.

Orchard Valley Harvest is recalling certain conventional and organic peanuts roasted and packed for Safeway.

Country Maid Inc. has expanded its recall of 2-pound packages of Classic Breaks Peanut Butter Cookie Dough.

Hy-Vee Inc. is recalling its freshly made party mix and peanut brittle sold at Hy-Vee stores in Iowa, Illinois, Missouri, Kansas, Nebraska, South Dakota, and Minnesota.

Meijer is recalling Meijer Bulk Dry Roasted Peanuts, Markets of Meijer Dry Roasted Peanuts, Meijer Vanilla Sundae Cone w/Peanuts, and Meijer Fudge Sundae Cone w/Peanuts.

Fieldbrook Foods Corp. is recalling ice cream sundae cone products that contain granulated peanuts from PCA. This recall includes more than 80 products sold under the brands America's Choice, Artic Classic, Big Y, Bon, Byrn Dairy, Carnival, Cub Foods, Dolly Madison, Econo, Food Club, Flavorite, Food City, Giant Eagle, Giant, Grande, Greens, Hill Country Fare, Hagan, Hood, Ice Girl, IGA, Kay's Key Food, Krasdale, Lowes, Market Basket, Meijer, Pathmark, Price Chopper, Pricerite, Publix, River Valley, Redners, Richfood, Roundy's, Shop 'n Save, Shoprite, Shurfine, Shurfresh, Stater Bros, Stop & Shop, Sundae Shoppe, Tops, United Dairy, Valu Time, Velvet, Weis, and Winn Dixie.

Wells' Dairy Inc. is recalling all Blue Bunny No Sugar Added Reduced Fat Bunny Tracks Ice Cream with "Best Used By" dates prior to Jan. 29, 2009, and one lot of Blue Bunny Personals Bunny Tracks with a "Best Used By" date of 09/11/09.

Wegmans Food Markets Inc. is recalling its peanut covered doughnuts (sold individually), peanut butter cookies (sold by the pound only in Wegmans stores with a full-service cookie shop), and chocolate peanut butter tarts (sold only in Wegmans stores with a full-service patisserie).

If you know someone without Internet access, they can call the CDC at 800-CDC-INFO and a staff member will search the FDA's database for them.

At least 529 people in 43 states and a person in Canada have been sickened by the outbreak strain of Salmonella Typhimurium. The outbreak may have contributed to at least eight deaths, according to the CDC.

Read More on WebMD

5 Reasons to Walk

Hello Neighbors! Happy weekend to you.

I just picked up the Reader's Digest special publication "Walk It Off" Winter 2009 edition. Of all the exercises I do I love walking the most. Outdoor walking in good weather is powerfully invigorating. And for those cloudy days breaking a good sweat on the treadmill is equally uplifting. "Walk it Off" offers "5 Great Reasons to Walk" on page 3:

1) You'll boost your self-esteem. Looking good and feeling in control make it happen.

2) You'll lose weight! And build muscle.

3) You'll be less hungry. Hurrary! Moderate exercise acts as an appetite suppressant.

4) You'll lower your stress hormones. And let's face it - who isn't stressed?

5) You'll sleep better at night. And sweeten your sex life!

Sounds pretty good to me! Have you gone on a walk today?

Thursday, January 29, 2009

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.

Tuesday, January 27, 2009

Sausage-Pumpkin Soup

Hello Neighbors!

I'm new to the YouTube scene, but let me just say I was tickled pink to find this video from one of our 5 Day Pouch Test Neighbors who has her young son testing the highly acclaimed Pumpkin-Sausage soup. Take a look:




Thanks for sharing, Tracy. You made my day and I hope your little guy continues to enjoy many of our LivingAfterWLS Recipes. (The recipes - they are family friendly, you know!)


Low-Carb Pumpkin & Sausage Soup
A delicious autumnal soup. Use a butternut squash puree if you prefer. You probably want to hide the leftovers of this soup if you are including it in your pouch test - or your spouse and kids will gobble it up when you are not looking.

16 ounces country style sausage
1/2 cup onions, minced
1 clove garlic, minced
1 tablespoon Italian seasoning
1 cup fresh mushrooms, chopped
15 ounces pumpkin, canned
5 cups low sodium chicken broth
1/2 cup heavy cream
1/2 cup sour cream
1/2 cup water

Over medium heat brown the sausage breaking into small bits. Drain fat. Add the onion, garlic, Italian seasoning and mushrooms and saute until vegetables are cooked.

Add the canned pumpkin and the broth, stirring to mix well. Cook at a low simmer for 20-30 minutes. Remove from heat and stir in heavy cream, sour cream and water.

Servings: 8

Monday, January 26, 2009

Get Geared Up For Success in 2009

Hello Neighbors and Happy Monday!

This is last week of January - Have you found your New Year's Resolutions dimming already? I know I need a little boost of encouragement today so I found this article by Cookie Tuminello (pictured below), a Personal Power Mentor at Success Source. In a fundamentally basic way she provides us eight can-do strategies for finding success in 2009. Some of them are quite applicable to us as weight loss surgery post-ops as we tend to carry the "people pleasing" gene. I know you will enjoy this article as much as I did.

Get Geared Up For Success in 2009

By Cookie Tuminello

"Success is waking up in the morning, whoever you are, wherever you are, however old or young, and bounding out of bed because there's something out there you love to do, that you believe in, that you're good at - something that's bigger than you are, and you can hardly wait to get at it again today." - Whit Hobbs

Are you ready to kick butt this year? Did you jump out of bed this morning ready to go? If you are like most women, you drag yourself out of bed in the morning with a 'ho hum' kind of attitude. And then you wonder why you are not as successful as you think you should be. Newsflash for you. If this sounds like you then you'd better 'Wake up, Alice' because this ain't living and this ain't success. It is sleep walking through your life. It is being resigned to your life. Yuck, who wants to live life like that?

Success is an inside job. If you're not excited and ambitious about where you are and what you're doing in your life, then do something about it - change it.

Now granted, for those of you that know me or have been reading my ezine for awhile know that I don't literally jump out of my bed in the morning. I ease into my day with my quiet time and my coffee. My head is always racing with ideas and things to do so I do some writing (journaling) and read a mediation to clear my head and get myself mentally ready for my day. There is a method to my madness.

Bottom line! If what you're doing right now is not getting you closer to your goal, then you need to stop doing it and start doing something else that will work.

Here are 8 Success Strategies that I use to coach other women who want create quantum leaps in their businesses and their lives.

Now, I know you are probably saying to yourself right now, I've heard all this before. If you know them, use them and are receiving results, read no further. However, if you are not getting the results you want in your business, I think you would be well served to revisit them and take action.

1. DEFINE what success means to you. You can't go there if you don't know where you're going. Could it be more time off to enjoy your successes, more money, more productivity, more fun, more choice. You name it. It's your career and your life. Write it down, make it real. Read "Write It Down Make It Happen" by Henriette Klauser.

2. Use your Core Values to make all your decisions. How many of you know what your core values are? Core values are who we are. They are not who we think we are, who you want to be, or who we think we should be. An example: How many of your current choices reflect your core values? How many are should's and how many are choices.

3. Begin to set boundaries, say No. How many of you have a hard time saying No to everybody else but YOU? Example: How many of you think that just because you have an open door policy in your office that means you have to always be available? How many of you think that you can't say NO because you won't be liked?

4. Ask for what you want. How many of you have a hard time asking for what you want? Your success is tied to your ability to make effective requests, promises, and offers. Example: Request/ Components of Request: Speaker, Listener, Action to be performed, and Time Frame to perform action.

5. Say what you mean and mean what you say. How many of you dance around a subject because you're afraid the result it would produce?

6. Master the art of presenting ideas and handling difficult conversations. There are guidelines. Most people get blindsided and don't get what they want because they don't clear about what it is that they want before having conversations. Example: Promotion, Management Idea, Breakdown with Employee.

7. Plan to succeed daily. How many of you start your day off in a dead heat run and before you get to the office you're already fried only to be met with one breakdown after another? Planning to succeed insures your success. Example: Every morning I start my day with an Intention Statement.

8. Carve out "YOU" time regularly. How many of you schedule You time? How many of you don't even ask for some time for yourself? If you want You time, you will have to plan for it to happen. If you don't take time out for yourself, you become resentful and resigned. If you have trouble asking for time off, start small. Example: Put a 'Do Not Disturb Sign' on bathroom door and pamper yourself with a long hot bath (at least 30 minutes). Doesn't sound like a big deal, but if you never do it, it is a really big deal.

Do yourself a favor this year. Start off on the right foot, with the right strategies and the right mindset so you can get the most out of your time and expertise.

Sign up to receive my FREE Report, '50 Ways to Take Back Your Power Right NOW', my FREE ezine 'Monday Morning Coffee with Cookie', at http://www.SuccessSource.biz all brought to you by Cookie Tuminello, Your Personal Power Mentor!

Visit People Pleaser No More today to get your copy and check out my "People Pleaser No More™" program.

Article Source: http://EzineArticles.com/?expert=Cookie_Tuminello

http://EzineArticles.com/?Get-Geared-Up-For-Success-in-2009&id=1889557

Sunday, January 25, 2009

Correction: Tomato-Chickpea Soup

Correction: This recipe was published in our 5 Day Pouch Test Bulletin on January 23. Please note that 1 (14.5-ounce) can of tomatoes was omitted from the recipe published in the Bulletin. Below is the corrected recipe. Sorry about that, Neighbors. Enjoy your soup!

Tomato-Chickpea Soup
Comfort Food for Days 1 & 2 (5 Day Pouch Test)
Tomato Chickpea Soup with Sour Cream One question I answer often is "Can I have tomato soup on the 5DPT?" Most tomato soups are heavy with fat and slight on the protein content. However, I recently came across this Martha Stewart Living Recipe for Tomato Chickpea Soup and it works well for Days 1 & 2 of the Pouch Test and can also be included in a healthy post-5DPT menu. Not only are the chickpeas nutritionally dense, they are filling and add healthy vegetable protein to the dish. This soup does not have the familiar rich cream texture of traditional soup, but I think you find it quite satisfying. Remember, a serving size is 1 cup. This recipe makes 6 cups so you will have left-overs to enjoy for meals later in the week.

Ingredients:
3 garlic cloves, minced
1/2 teaspoon
on red-pepper flakes
1 teaspoon ground coriander
3/4 teaspoon coarse salt
1/8 teaspoon caraway seeds
2 tablespoons extra-virgin olive oil
1 (15-ounce) can chickpeas, drained and rinsed
1 (14.5-ounce) can tomatoes diced or pureed
3 1/2 cups homemade or low-sodium store-bought chicken stock
Sour cream for serving

Directions:
Using a mortar and pestle or the back of a spoon, crush garlic, chiles, coriander, salt, and caraway to form a paste.

Heat oil in a saucepan over medium-high heat. Add garic mixture, and cook until just softened, about 3 minutes.

Stir in chickpeas, tomatoes, roasted red peppers, and stock. Simmer, stirring often, for 15 minutes. Let cool slightly.

Working in batches, puree soup in a blender. Rewarm if necessary. Serve 1 cup of soup and 1 teaspoon of sour cream per person.

Serves 6. Per serving: 173 calories, 11g protein, 22g carbohydrate (4 grams fiber), 8g fat (1g saturated), 610mg sodium.

Friday, January 23, 2009

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.

Thursday, January 22, 2009

Take Time to Stretch the Body

Today is a bit cold and glum here in Wyoming and I did not particularly want to get out of bed this morning and get going with the routine of the day. So lazily I stayed in bed and watched with fascination the ritual of KeepHerKitty (my beloved calico cat) as she prepared herself for the day - be it rain or shine.

Leisurely she rose and made her body long and lithe in a slow luxuirous stretch. First she extended her hands (front legs) with her rump in the air. Then she rolled her back, vertebra-by-vertebra until each part was stretched and fluid. She extended each paw stretching wide her toes and she stretched without worry for the ticking clock. Little KeepHerKitty was in charge of her own flexibility on her own schedule. Good manners did not keep her from sharing a big wide-mouth open yawn with me. And from all accounts, the expression on her face told me that stretching feels good.

Oh that we should learn from our pets.

Do you ever find yourself mid-way through the day never having stretched or flexed your body? Things feel all tight and stiff and unyeilding? I don't think KeepHerKitty has ever gone a day with her body feeling stiff and unflexed. What a good example this little feline is to me.

So I came accross and article by Scott Malin who teaches about the Dynamics of Motion. You can learn more about his work at Dynamics of Motion. Here is what Mr. Malin has to say about the benefits of flexibility -- and I think KeepHerKitty would agree!

Top 4 Benefits of Flexibility
By Scott Malin

Flexibility is easily overlooked in a workout setting, though it has numerous benefits. Good flexibility can literally be the difference between achieving your goals or falling short due to injury or pain. Each of the following areas explains how flexibility, when used on a regular basis, will improve your workout and quality of life.

1) Improves Posture

Stretching improves posture by getting the body to re-balance the muscles that are tight. The soft tissue structures of most people's bodies get damaged due to poor habitual patterns and a sedentary lifestyle. Stretching can help realign soft tissue structures, helping you maintain good posture and protecting you from injury. When the body is properly stretched, not only does posture improve, but many people notice dramatic reductions in chronic pain, for example - lower back pain. Low back pain can be caused by tight muscles that help support and protect the back. So when the hamstrings, quads, hip flexors, glute medius, etc. are properly stretched, stress is reduced on the lower back and this can alleviate or even eliminate pain.

2) Improved Performance and Decrease of Risk of Injury

Proper stretching techniques also increases physical performance. When muscles and joints become more flexible, they have the ability to move through a greater range of motion and with more power. In addition, with greater flexibility it takes less energy to achieve the full range of motion, so your movement becomes more efficient and effective. Stretching decreases resistance in tissue structures, making them more pliable and thus less susceptible to injury due to over extension or improper movement.

3) Eliminates Shortening of Musculature

The chronic shortening of muscles leads to many problems. When an individual performs resistance training, the muscles are contracted over and over again. Over time this will lead to loss of full range of motion, improper movement patterns, pain in the joints and loss of mobility. However, these problems can be alleviated simply by engaging in warm up and cool down stretches. In addition, on days off, stretching can take place of the workout. It can even be done when you have a few spare minutes or while watching television. Think of it this way- as you contract your muscles, they become shorter. As you stretch them, they become longer. So, it is very important to balance out your workouts with stretching to avoid shortened muscles.

4) Aids in reducing muscle stiffness and soreness, and improves blood flow

Stretching helps dispel the build up of lactic acid in the muscle that is being worked, thus aiding in eliminating the stiff sore muscles on the following day. It also helps to aid in blood flow to the tissue. Blood carries the necessary nutrients to repair tissue after a workout. Stretching increases tissue temperature which in turn increases circulation.

If you would like to learn more about dynamics flexibility and much more, please visit Dymanics of Motion. Scott Malin is a widely respected expert on the subject of fitness, strength, and nutrition.

Article Source: Ezine Articles Scott Malin

Are You Worth $24.95? 5DPT Owner's Manual


I have been asked by a few (very few) people if the 5 Day Pouch Test Owner's Manual is worth the $24.95 price. That is a touchy question for me as I am the author of the book and my company, LivingAfterWLS, LLC published the book (i.e.; paid the bill for publication). This was an extremely costly project for me and my company and certainly not a get-rich-overnight project. Not by any means. But here is how I answer this question on the 5 Day Pouch Test Website:

Still not sure about ordering the 5 Day Pouch Test Owner’s Manual? Ask yourself this:

  • Am I worth $24.95?
  • Is it worth that small amount of money to learn the secrets of the 5 Day Pouch Test and have a solid proven plan to get myself back on track and make this weight loss surgery tool work?
  • Do I deserve to be my healthiest following surgical weight loss?

Consider the cost of gathering all the 5DPT information on your own:

2 (1-hour) consultations with a nutritionist: $140
1 (20-minute) office visit with my bariatric surgeon: $60
1 (20-minute) office visit with my primary care doctor: $60
Research time with the 28 books cited in the bibliography: 112 hours
Recipe testing: 52 recipes times 3 test runs:
156 meals @ $4/each meal = $624 dollars in groceries

Cost so far: $884 and 271 Hours.


Now that you have your information compiled it is time to put it all together and make a plan. You will need to test it and have others test it with you. Modifications will be made along the way. You might come up with a working plan.

Or, you can order the 5 Day Pouch Test Owner’s Manual and have all this information – plus the experience of others – right at your fingertips.

Are you worth $24.95?

Order the 5 Day Pouch Test Owner’s Manual Today and Get Going on the Road to Wellness with your Surgical Weight Loss Tool.

And don't forget - right now we are offering FREE First Class shipping and the FREE 2009 Success Kit! Talk about a great value!

You ARE worth $24.95 and this is YOUR Year to Shine!