Cooking with Kaye: Chicken Cutlets

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Chicken Cutlets

One easy method;
Many delicious recipes

February 23, 2012

Greetings!

Today's recipes are rich and delicious and surprisingly quick and simple to create. They are perfect weeknight skillet dinners. (Fast clean-up and inexpensive too!) Plan one chicken breast half for each person and adjust the ingredients to serve more people or to have more leftovers. From start to finish these recipes are ready in 30 minutes. Add a quick bagged salad or quick cooked green vegetables for a balanced and nutritious meal.

Today we present a new feature in Cooking with Kaye called Weeknight Cheater. Even though most of our traditional recipes are uncomplicated to prepare there are times we need to have a go-to meal that goes from preparation to table in a flash. In this issue we share Prego® Quick Chicken Parmigiana, a recipe that rated many happy pouches with our testers and their families. We will include a WLS-tested "Weeknight Cheater" recipe in each issue of Cooking with Kaye so that you may build a catalog of ready-recipes to have in your toolbox. Studies suggest that we are less likely to snack or graze when we know a yummy meal is minutes away.

Method:

To prepare a chicken cutlet take one clean thawed chicken breast half and cut in two lengthwise. Place a sheet of plastic wrap on a wooden cutting board. Lay one chicken piece on the plastic and top with another layer of plastic wrap. Firmly pound the cutlet with the smooth side of a mallet to an even thickness of 1/4-inch. Repeat with all chicken pieces. This is necessary to break down the tougher connective tissues and prepare the meat for quick even cooking. (Shortcut: you can also find ready-prepared chicken cutlets in the meat department of many supermarkets.).

Thanks for cooking with me!

Kaye Bailey

Go to Cooking with Kaye Newsletter

Protein & Iron Rich Beef

Protein & Iron Rich Beef
Protein and nutrient rich lean beef is one of the foods the bariatric community is divided over. One camp says to eat beef in small portions, another group says beef is on the "Don't" list and yet another common belief is to experiment and eat what can be tolerated. The concern with beef is that after a malabsorptive and restrictive procedure there is no longer enough stomach acid to properly digest the meat. In addition, overly fat cuts of beef or ground beef may not sit well with some patients, causing nausea or digestive distress.

Patients who include beef as part of their healthy diet report that moist cooking methods (stewing or braising) result in a tender meat that is well tolerated and satisfying. Consider any of our stew recipes or the slow braised Osso Buco alla Milanese as shown here.

One 3-ounce serving of lean beef, such as beef round, has 184 calories, 30g protein, 6g fat. It is rich in Vitamin B12, Zinc, Iron, Niacin, Riboflavin and Vitamin B6. Additionally, beef supplies two kinds of iron (heme and non-heme iron). Iron deficiency anemia is the most common nutrient-deficiency problem in the United States. This nutritional shortfall can result in fatigue, irritability and lowered immunity. It is believed that eating iron rich foods such as beef will improve iron absorption in women who have undergone gastric surgery. 
LivingAfterWLS Beef Recipes



Osso Buco alla Milanese

Osso Buco is a classic dish in which veal, lamb or beef shanks are slow braised in aromatics and cooking liquid. The long braising time results in a tender rich meat. The dish is further enhanced by the release of bone marrow into the cooking liquid. This version of Osso Buco uses beef shanks and dry white wine. Pictured is the finished Osso Buco ala Milanese.

Ingredients:
All-purpose flour for dredging (about 1/2 cup)
4 meaty veal or beef shanks (about 3 - 3 1/2 pounds)
Coarse salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 tablespoons unsalted butter
1 medium yellow onion, chopped
1 medium carrot, chopped
1 celery stalk with leaves, chopped
1 small fennel bulb, trimmed, cored and chopped
3 garlic cloves, minced
2 strips orange zest
1 1/2 teaspoons chopped fresh marjoram (1/2 teaspoon dried)
1 bay leaf
1 cup dry white wine or dry white vermouth
1/2 cup veal or chicken stock
1 cup chopped peeled tomatoes with juice
Directions:
Heat oven to 300 degrees.
Season the shanks with salt and pepper on all sides and then dredge in flour, shaking away excess. Heat the olive oil and one tablespoon of butter in a large skillet or Dutch oven. When oil is hot brown the shanks (see photo at right), turning with tongs until both sides are well caramelized, about 5 minutes per side. Transfer shanks to a large platter and set aside.
Discard the fat from the pan and wipe with paper towles. Return to low heat and add remaining 2 tablespoons of butter. Add the onion, carrot, celery and fennel. Season lightly with salt and pepper and cook until vegetables become soft. Stir in garlic, orange zest, marjoram and bay leaf. Continue cooking for two minutes.
Add the wine and increase the heat to high, bring to a boil. Boil, stirring occasionally, to reduce the wine by about half, 5 minutes. Add stock and tomatoes, with their juice, and boil again to reduce the liquid to about 1 cup total.
Return the shanks to the pot and pour any juices that accumlated as the sat back in the pot. Cover pot with lid and place in preheated oven. Without disturbing the meat check occasional to make sure the liquid is simmering slowly, not boiling. Occassionaly spoon some of the pan juices over the shanks. Continue cooking on low simmer until meat is completely tender and pulling from the bone.
Remove shanks from cooking liquid and place on platter. Tent loosely with foil. Return the pot to the stove and simmer, reducing volume slightly. Taste for flavor and season with salt and pepper to taste. Serve shanks with reduced braising liquid.

Safely Slim Protein Shake Mixes

Safely Slim Protein Shake Mixes

LivingAfterWLS Store

Safely Slim Shakes: protein, calcium, fiber

Safely Slim stimulant free fat loss shakes are made with Protone which is clinically shown to target fat while maintaining muscle. Manufactured in the USA by Science Foods, LLC.

"What I love about these nutritional support drinks is not just the smooth texture and creamy flavor, but they add 10 grams of fiber to my diet per serving along with 20 grams high quality protein and 60% the RDV of calcium. Weight loss surgery patients will not find a more delicious nutritional powerhouse on the market." Kaye Bailey

Safely Slim Stimulant Free Fat Loss Shakes provides 20g protein per serving. Convenient single serving packets provide 20g protein, 10g dietary fiber, 110 calories. Clinically shown to reduce body fat. Delicious thick Vanilla Ice Cream flavor. Ideal for 5 Day Pouch Test, meal replacement or healthy protein first alternative to snacking. Easy to prepare using a glass & spoon, a shaker cup or blender. Adjust flavor by increasing or reducing the amount of water used. Safely Slim is the stimulant free complement to any diet and exercise program that promotes fat loss, not muscle loss. Sweetened with sucralose, 1 g sugar per serving. (Allergen Information: Contains milk, and soy lecithin ingredients).
View nutritional information

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5DPT: Questions, Answers & Hot Topics

5 Day Pouch Test Bulletin: February 2012

Today we take a look back at the most frequently asked 5DPT questions in the last year. As the 5 Day Pouch Test has become more widely known information about it --both accurate and inaccurate-- abounds.

Kaye Bailey

As the author of the plan this is a mixed blessing. I am pleased so many people have used the plan to get back to basics. On the other hand, glibly shared summations of the plan often lead to misunderstandings and disappointing results. I have seen the plan absurdly simplified to "just drink liquids for two days, then mushy food, then regular food. That's it."  Not so fast. What are the liquid options? What is mushy food? What about protein first? Where is mention of slider foods and liquid restrictions?  Simply put, the 5DPT is not that simple.

The 5DPT as it is written and presented online and in print is an organized approach to getting back to the WLS basics both mentally and metabolically. When followed with attention to details we hear great success stories that include restored feelings of pouch tightness and satiation, lost weight, increased energy and overall improved confidence and mental well-being. 

If you are going to invest five days into getting back on track then do it all the way. Take the program as a whole and immerse yourself in doing it right. Build that storm of enthusiasm and recreate the excitement you felt leading into surgery and the days and weeks that followed. Learn about yourself. Take notes and use the 5DPT 2-page journal. Learn your strengths and weaknesses and harness that knowledge to do better on Day 6 and Beyond.

 

Read the full Bulletin in our Archives: 5DPT February 2012

ENDING SOON!

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Sunday Breakfast: Egg-Broccoli Custard Bake

More egg recipes

This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day. This may be used for breakfast on Days 4 and 5 of the 5 Day Pouch Test.


Ingredients:
1 package (10 oz.) frozen chopped broccoli, thawed and drained
1 can (4 oz.) sliced mushrooms, drained
1 cup (4 oz.) shredded reduced-fat Swiss cheese
6 eggs
1/2 cup skim milk
1/2 cup bottled reduced-fat ranch dressing
3 tablespoons flour

Directions:
In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.

Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.

Fast Food, Soup, WLS & You: Making good choices

Soup on the Go:

Smart choices for fast food & restaurant soups from leading nutritionist.

From Cooking with Kaye recipe Newsletter
Link to full Newsletter

While soup does not appear to be a convenience food there are actually some great choices available for dining in or take-out from some of America's leading chain restaurants. According to Hope S. Warshaw, a registered dietician and noted author of multiple food and nutrition reference books, Americans average six meals a week eaten away from home. These are meals prepared in diners, restaurants and fast food joints. She concedes it is our lifestyle driving this trend. "In today's fast-paced and convenience-focused world, Americans frequently choose restaurant meals, eaten in or out of restaurants, to get the job of eating done. When we eat out we surrender to the establishment how the food is prepared, the quality and freshness of the food, and the portion size. But, according to Warshaw, when we are informed we are better able to make smart food choices that support our health and nutrition goals.

From her 800-page 2009 book "What to Eat When You're Eating Out-2nd Edition" I present three national restaurants offering soup selections that are healthy for the general public and support our "Protein First" weight loss surgery diet.

Panera Bread established in 1981 with the single goal of making great bread, is widely credited with driving the nationwide trend toward specialty breads made with quality fresh ingredients. Panera has nearly 1,500 bakery-cafes in the United States and Canad. Their menu includes breads, sandwiches, soup, salads, baked desserts and a variety of non-alcoholic beverages. Average price per meal is less than $10 and a meal of soup is much less than that.

Top Soup Picks Supporting our WLS Goals:

Low-Fat Vegetarian Black Bean Soup. A 1-cup serving (perfect pouch portion) provides 150 calories and 8 grams protein. That is a little low for protein requirements per meal but the soup also provides 6 grams of fiber while being low in fat and virtually trans fat free. The carbs, measuring 28g per serving, seem high at first glance. But black beans are low-glycemic (GI Value 30) complex carbohydrates. They are rich in folate, manganese, thiamin (B Vitamin) and potassium.

Also good: Turkey Chickpea Chili Soup. 1 (1-cup) serving provides 180 calories, 10g protein, 7g fiber, 22g carbohydrate and is low in fat.
See pages 506-507 of "What to Eat".

Wendy's is a fast food chain known for its "old fashioned" hamburgers. Since opening in 1969 the chain is now 7,000 restaurants strong worldwide. For people with the smaller eating capacity from WLS the Wendy's junior menu is a good place to find traditional burgers and fries in smaller portions. And their chili is widely accepted by many bariatric nutritionists as a suitable choice for occasional dining at the restaurant. A small serving of chili without any sides or beverages is less than $3.00 in most locations.

A small serving of Wendy's Chili (about 1 cup) provides 190 calories with 14g protein, 5g fiber, 19g carbohydrate (again - low glycemic), and is low in fat. The sodium comes in high at 830mg in the small serving size. That is 36% of the total sodium intake (2,300mg/day) the general population should have in a day as set by the USDA Food & Drug Administration in May 2010. Be mindful to select meals with lower sodium values on days that you enjoy the famous Wendy's chili.
See pages 254-255 of What to Eat.

Boston Market is the smallest chain that we look at here with fewer than 600 restaurants, mostly in the northeast United States with a few locations in Canada. The stores are easily recognized by their white and black striped awnings with red trim. Most meals are hot and ready to take-and-go but some restaurants offer dine-in facilities. On the national menu we find rotisserie chicken, beef brisket, country fried chicken and assorted fish entrees that are battered and baked. Sandwiches and soups are offered and may vary by location.

Try Boston Market's Chicken Noodle Soup next time you visit. A 6-ounce serving provides 170 calories with 13 grams protein and 17g carbohydrate. Like most commercially prepared soups the sodium is high at 930mg per serving (38% of your DV- daily value). This is a broth based thinner soup so it is very important to remember your liquid restrictions and avoid drinking fluids for 30 minutes before and 30 minutes after eating. This will help your pouch stay full longer and give your body a better opportunity to absorb the nutrients from the chicken noodle soup. A cup of soup is less than $5 at most locations.
See pages 358-359 of What to Eat.

---

New!! LivingAfterWLS General Store

What to Eat When You're Eating Out

by Hope S. Warshaw

Paperback, 800 pages

2nd edition published 2009

Valuable resource featuring nutritional counts for more than 60 of America's most popular restaurants. Learn strategies for selecting healthier restaurant meals. Get counts for calories, carbohydrate, fat, and protein; know the exchanges/choices and serving sizes for every menu item; and find complete menus from America's most popular restaurants. Also contains tips and facts for healthier restaurant eating. Great resource for eating out while trying to manage health, weight and wellness.

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When & How to Enjoy Soup After WLS

Cooking with Kaye
Soups ON! 

When & How to Enjoy Soup after WLS 

A whole lot of
bang for your bowl! 

January 25, 2012

Greetings!

It is not very often that I hear from someone who struggles with technical issues when eating soup after weight loss surgery. Soup doesn't get "stuck" going down and if we eat too much the discomfort is short-lived (compared to eating too much solid food that is poorly chewed and eaten quickly.) In fact, when post-WLS patients discover soup it often becomes their go-to comfort food. When animal protein is cooked into a soup it is moist and succulent making it easy to chew, swallow, and digest. Cooked vegetables are more readily tolerated by many WLSers compared to raw vegetables. And grains like pearl barley or quinoa are portion controlled and digestible when included as an ingredient in soup.
Today's Cooking with Kaye presents delicious soup recipes to keep your pot full and your pouch happy. There are also many great tips for getting the most enjoyment and nutrition from a meal of soup. I hope you enjoy these recipes and make them a part of your dietary rotation.

Thanks for cooking with me!

Kaye Bailey

Open the free Cooking with Kaye newsletter

Featured recipes include:
Tuscan Smoked Turkey-Bean Soup
Woodsman's Turkey Bean Soup
Chicken and White Bean Soup
Chicken & Spinach Soup with Fresh Pesto
Italian Meatball Soup
 

Paula Deen: Leave her junk alone!

I'm not sure Paula Deen deserves the backlash she is getting for being slow to disclose her type 2 diabetes diagnosis. Honestly, don't most of us appreciate the HIPAA privacy laws that keep our medical junk private? When did it become the assigned burden of celebrity to share their personal health care junk? As for her cooking show content - I'm no lawyer, but I am confident she is under contract to produce very specific content regardless of her personal health crisis. Her job is to teach Southern comfort cooking which was no doubt defined in painstaking detail long before she batted those big baby blues at the camera. And my final question: Just how many of us actually make a Paula Deen recipe as a matter of routine? Can she really be blamed for the corruption of the family meal? I don't think so.

What are your thoughts?

Refresher: Link to the Health & Human Services HIPAA law that keeps the health care junk of us common folks private:

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

Delicious Fish Cakes: High Protein, Easy, Affordable

5 Day Pouch Test Day 3 Recipe
Fish Cakes

I found this recipe in a Prevention magazine and it is uncomplicated and delicious. Instead of using the predictable canned fish this recipe uses fish fillets that are quickly poached. This makes the cakes light and the citrus adds freshness. Give these a try on Day 3 of the 5DPT or any time you want a light protein-dense meal.

Ingredients:
1 lb cod*, cut into large chunks
1/2 teaspoon salt
1/4 cup + 2 tablespoons 2% Greek yogurt
1/4 cup chopped fresh parsley
1 egg yolk, beaten
1 tablespoon Dijon-style mustard
1 tablespoon freshly squeezed lemon juice (from 1/2 lemon)
3/4 cup + 2 tablespoons or bread crumbs
3 scallions, minced
1/4 teaspoon freshly ground black pepper
1/4 cup canola oil

Directions:
STEAM fish: Put about an inch of water in bottom of large nonstick skillet and bring to a simmer over medium-high heat. Season fish with 1/4 teaspoon of the salt and add it to the pan. Cover pan and simmer fish over low heat until just done, 6 to 8 minutes. Remove from pan with slotted spoon and drain on paper towels. Pour out the water and dry pan. Allow fish to cool slightly, about 5 minutes, and pat completely dry.

FLAKE fish in medium bowl with forks or your fingers, removing any bones as you go. Add yogurt, parsley, egg yolk, mustard, lemon juice, 6 tablespoons of the panko, scallions, pepper, and remaining 1/4 teaspoon salt. Stir to combine.

SHAPE mixture into eight round cakes. Coat cakes with remaining 1/2 cup panko and pat off the excess.

HEAT 2 tablespoons of the oil in the nonstick skillet over medium heat. Add cakes and cook till brown and crisp, 2 to 3 minutes. Add the remaining 2 tablespoons oil, turn cakes, and cook until golden brown on the other side, 2 to 3 minutes longer. drain on paper towels. Serve hot with one of the dipping sauces.

*I used thawed tilapia fillets and they worked quite well. Select a firm white fish that is free of bones and skins. Be sure to safely thaw frozen fish fillets following package instructions.

Serves 4. Per serving: 291 calories, 29g protein, 12g carbohydrate, 16.5g fat (2g saturated), 1g dietary fiber.

5DPT Recipes Day 3

Protein Shakes: Nutrients to Digest & Absorb

As far as I am personally concerned, the only reason for me to ever drink a protein shake meal replacement is so that I can deliver to my body easily digested food that can be efficiently broken down into nutrients to be absorbed out of the digestive tract and into the body. Convenience and economics are secondary considerations for me because I understand the importance of providing high quality protein, vitamins and minerals to my body. My preferred method of doing this is eating solid food. But if I am unable to provide addequate nutrition with solid food it is essential I supplement with a high-quality, preferably medical grade, protein beverage. Most dieticians working with bariatric patients recommend protein supplements made with whey protein isolate.

When I include a protein beverage in my diet it is key to observe the liquid restrictions by drinking no other liquids 30 minutes before or after drinking the protein shake. In addition, I try to take no longer than 15 minutes to consume the shake. This is to ensure that beginning with ingestion when food mixes with saliva in the mouth that I give my body every opportunity to absorb the nutrients in the shake. If I chase a shake with a drink of water without allowing time for digestion and absorption I am missing the opportunity to make use of the nutrients.

Safely Slim Protein Shakes






For me a high protein low carbohydrate sugar-free protein shake is the best. I look for ready-to-drink shakes or powder that contains 15 to 20 grams protein per serving using whey protein isolate. A single serving should not exceed 200 calories. Using a blender I like to mix 3/4 cup room temperature coffee with 1 scoop vanilla protein powder, 2 tablespoons plain non-fat yogurt and 4-5 ice cubes, blending until smooth. This takes me about 30 minutes to drink and keeps me full for several hours.

Please join us in the Neighborhood and post your favorite protein drink recipe in the Community Kitchen.

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Code: 5DPT2012 - Save $4.95

Are you ready to get back to the basics of weight loss surgery and make 2012 your healthiest year ever?  We are ready to help you set achievable goals, conquer destructive habits, get on track and achieve your greatest weight-management potential.

To get you started the LivingAfterWLS General Store is pleased to offer FREE Priority Mail shipping on the products you need to support your 5 Day Pouch Test and take you to Day 6 and Beyond! A savings of $4.95! Shop the 5 Day Pouch Test Build-a-Bundle and enter code:

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May we recommend:
Bestseller Book Bundle

Put the Power of the Pouch in your hands with Kaye Bailey's two best selling books: The 5 Day PouchTest Owner's Manual (2008) and Day 6: Beyond the 5 Day Pouch Test (2009). Over 300 pages of inspiration, motivation, empowerment and know-how to get you on track with weight loss surgery and keep you there! Great recipes, inspiring hints and divine secrets! Spoken in Kaye's compelling voice of compassion and "You Can Do This" spirit.  SKU #LAWLS-BSB02


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Hope is the fuel that turns dreams into reality

Greetings! 

Hello and Welcome!

Welcome to our first You Have Arrived Weekly Digest for 2012! Glad to have you with us. We look forward to providing more meaningful content and useful recipes and ideas in 2012. Today we talk about getting back on track with our weight loss surgery goals and lifestyle. It seems to me, whether we have strayed slightly or completely veered off course, the beginning of a new year is always an exciting energized time of renewed commitment. Like you, I hope to harness the excitement of a new beginning and make a fresh start of managing my health and weight with my WLS tool. I hope you will join me!   

Link to the Newsletter

CHEERS!

Kaye 

Just a note: Our LivingAfterWLS Neighborhood refurbishing is a little behind schedule and we are still offline. But we have a good team of experts working on it and I hope to send you a message in the next day or two saying the Neighborhood gates are open, Come on In!  Thanks so much for your patience during this reconstruction. I promise, you are going to love all the new community features! 

Visit our Newsletter Archives

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Are you ready to get back to the basics of weight loss surgery and make 2012 your healthiest year ever?
We are ready to help you set achievable goals, conquer destructive habits, get on track and achieve your
greatest weight-management potential.

We are excited to be here with you!

To get you started the LivingAfterWLS General Store is pleased to offer FREE Priority Mail shipping on the products you need to support your 5 Day Pouch Test and take you to Day 6 and Beyond! A savings of $4.95! Shop the 5 Day Pouch Test Build-a-Bundle and enter code: 5DPT2012 at checkout to receive FREE shipping*! With our efficient order fulfillment department and the USPS Priority Mail you can be on your way in a matter of days! Don't hesitate - Offer ends when the ball drops
December 31, 2011.  Shop Now



Code: 5DPT2012 - Save $4.95 At Checkout!

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5 Day Pouch Test: Build Storm of Enthusiasm

Happy New Year Neighbors!!

Did you know January is the most popular month for people to do the 5 Day Pouch Test?  Of course it is! We all want a clean start for a new year and I'm on board with that too. Are you resolved to make 2012 your best year of weight management with bariatric surgery? You are not alone!

In this 5 Day Pouch Test Bulletin I offer  effective strategies to make the 5DPT work for you. Nobody wants you to succeed at this more than I do and I believe in you. Together let's make this our best effort ever with the 5 Day Pouch Test and then move forward to Day 6! We are in this together and we are a powerful force of strong will and determination. Thanks for joining me! When we put our strength together anything is possible.


Happy 2012! Let's Start it Right!

You Can Do This!

Kaye

PS - Please see this notice about our Neighborhood Refurbishing project!

For informative and inspiring reading please visit
our  5 Day Pouch Test Articles Collection

Well-Seasoned High Protein Quick Dishes

From the Archives
Cooking with Kaye: January 6, 2008

If you've been reading the Recipe of the Week for a while you know I'm a big advocate of flavor, fresh herbs, spices and ingredients. But, like you, I also lead a hectic life and want to eat delicious healthy home-cooked foods without spending hours in the kitchen cooking and cleaning. Today's recipes take one pan, few ingredients and less than 20 minutes to prepare. And they deliver a flavor-bang using ready-made jarred sauces availalble at most supermarkets! Consider each recipe a template for you to personalize with the ingredients you love and have on hand.

The Asian inspired sauces I use are from Lee Kum Kee available at most supermarkets. Just a tablespoon or so takes the ordinary to the ultra-delicious we all crave when following a controlled eating plan. Keep a variety of them on hand to give that same 'ole same 'ole a brand new kick! Have fun!!!


Chili Garlic Shrimp and Vegetables
Serves 4
Start to finish: 20 minutes

Ingredients:
1 pound shrimp, large, tail on, shells removed
12 each asparagus spears
6 ounces canned baby corn, drained
1 large red bell pepper, sliced 1/3" thick
2 Tablespoons Lee Kum Kee Chili Garlic Sauce
1 Tablespoon oyster sauce
2 Tablespoons peanut oil
1/4 cup cashews, dry-roasted, coarsely chopped

Directions:
Prepare vegetables: clean and trim asparagus; drain and measure baby corn; clean and slice red bell pepper. Set aside.

In a small bowl combine chili garlic sauce and oyster sauce. Set aside.

Heat oil in a large skillet or wok on high heat. Add vegetables and cook 1-2 minutes until crisp-tender. Add shrimp and sauce mixture and continue to cook over high heat until shrimp are cooked through.

Divide among 4 serving plates and garnish with chopped roasted cashews.

Serves 4. Per serving: 256 calories, 26 grams protein, 13 grams fat (2 saturated), 9 grams carbohydrate and 5 grams dietary fiber. 213mg sodium. Rich in Vitamins C, A and B.

Serving Ideas: If desired serve with soy noodles (found in the produce section). After removing shrimp and vegetables from skillet or wok add 1 Tablespoon of peanut oil and cook noodles 1-2 minutes until heated through. Additional chili garlic sauce and oyster sauce may be added to noodles as they cook.


Stir-Fried Chicken
with Black Bean Garlic Sauce
Serves 4
Start to finish: 20 minutes

Ingredients:
2 cups broccoli florets
3 Tablespoons water
1 teaspoon sesame oil
1 teaspoon cornstarch
1 Tablespoon oyster sauce
1 teaspoon sugar
1 pound chicken breast without skin, cut into pieces
2 Tablespoons black bean garlic sauce
2 Tablespoons peanut oil

Directions:
In a microwave safe boil place broccoli florets and 3 Tablespoons of water. Cook on high 3-4 minutes until crisp tender. Set aside.

In a large bowl mix marinade: sesame oil, cornstarch, oyster sauce and sugar. Blend well. Add chicken and toss to coat. Set aside.

Over high heat in a large skillet or wok cook the black bean garlic sauce and peanut oil. When heated add chicken pieces and marinade and stir fry until cooked. Add broccoli and cooking water and stir well until heated well.

Serves 4. Per serving: 200 calories, 23 grams protein, 10 grams fat (2 saturated), 8 grams carbohydrate, 1 gram dietary fiber. Rich in Vitamin C and Niacin.

Notes: This recipe calls for 1 teaspoon of sugar which will help the chicken to brown nicely. It is a very small amount and sugar substitutes are not recommended.

Serving Ideas: If broccoli does not set well with you substitute snow peas, green onions, carrots or anything fresh and appealing. You may also use dark meat chicken if you prefer or other protein including shellfish, pork, beef or tofu. Use this recipe as a template for your culinary creativity.




More Recipes: LivingAfterWLS Kitchen

Free Gift & $4 Coupon - New Years Sale

Greetings!

LivingAfterWLS is pleased to serve your weight loss surgery needs with quality publications, healthy protein supplements, delicious soups and our new line of beautiful hair products. Our products make terrific gifts for people you care about who are managing their obesity with weight loss surgery. Share the gift of health. Or treat yourself to the gift of health and commitment as you pursue your best living after weight loss surgery. Shop now! We quickly ship your order including a free sample of our high protein Safely Slim meal replacement shake - our gift to you. In addtion, at checkout save $4 off your $29 order with coupon code: MERRY2011.

Best Wishes & Happy New Year, Happy New You!


General Store

http://myemail.constantcontact.com/Extended--Free-Gift-plus--4-Savings-Coupon--Start-2012-Strong.html?soid=1101189349792&aid=vGPyxkLAzjQ

10 Health Tips You Can Stick With in the New Year

By Val Silver Do you make New Year's Resolutions with the best of intentions only to fizzle out or not even start to deliver on them? Here are ten health tips that are easy to implement and make part of your every day life. Choose one or two tips to start and when that becomes habit, add another tip. Better to be consistent with one, then try too much to begin with and end up giving up on all of them. Regularly practicing even one of these tips will have a cumulative effect and help you be healthier in the long-term. 1- Include 25-35 grams of fiber in your diet daily. Fiber helps you feel full longer, aids elimination and actually removes about 10 calories per gram consumed. Good sources of fiber are whole grains, fruits, vegetables and food bars or beverages with added fiber. 2- Drink plenty of fresh water. Refillable water bottles with a built in filter can be filled at any faucet and have the added benefit of reducing the expense and waste generated by pre-filled water bottles. Aim for several glasses a day, especially if you are increasing fiber. 3- Move your body every day. If you aren't into exercise equipment or regimens, build opportunities to lift, bend and walk often throughout the day. 4- Take a few deep belly breaths. Do this outside or by an open window if you can. Your mind and body will appreciate the oxygen boost and instant stress reduction. 5- Air out your house or apartment at least once a week. Indoor pollution can be several times greater than outdoor pollution, especially when your home has been closed up. 6- Practice micro-meditations throughout the day. Snatching a few moments to focus on your breath or an inspirational quote can help you center and feel renewed. 7- Practice gratitude. Give thanks every day for the big and little things in your life even if you might not classify some of them as "good". Offering thanks for the mundane, and even some annoying things that happen can instantly shift your perspective and relieve stress. 8- Build face-to-face relationships. Social interaction and a sense of community provide a support system that benefits our health on all levels. Turn off the computer and TV and spend "live time" with friends and family. 9- Learn something new. Learning something of interest keeps your brain sharp and lifts your mood. So does playing games like Soduko or Scrabble. 10- Combine some of the above tips for even more health benefits. For example, if you take dance lessons, you are moving your body, building relationships and learning something new! And now I'd like to invite you to get your Free Instant Access to the Member Learning Center where you will find articles, videos and information on holistic health and energy healing when you visit http://www.tapinfinity.com. Article Source: Ezine Articles Expert Val Silver

5 Day Pouch Test - Start 2012 on the Right Track!

You survived the holidays and now you are ready to get focused and get on track with your health and weight management with weight loss surgery. The 5 Day Pouch Test is a quick proven method to help break bad habits we may have picked up during the feasting season. Reset your metabolism, end a cycle of snacking on processed carbs and get focused on the Four Rules that make weight loss surgery work. Learn more about the 5 Day Pouch Test and join the thousands who are back to basics with WLS!


5 Day Pouch Test Website

Need supplies? Build your own 5 Day Pouch Test Bargain Bundle and get back on track your way with the products you need to take positive action in making your WLS work for you. Shop and Save Now:

5 Day Pouch Test Build a Bundle

Select the products you need to get back on track with the 5 Day Pouch Test and do your very best on Day 6 and Beyond as you are LivingAfterWLS.

My 5 Day Pouch Test Bundle

LivingAfterWLS Neighborhood Outage

We have begun the actions in our scheduled Neighborhood refurbishing. During construction we will have the Neighborhood offline periodically throughout the day beginning December 26. Every attempt will be made to return the Neighborhood online as soon as possible. Please check in often and we look forward to serving you in 2012 with our new and improved community features.

Thank you,
Kaye, Scoop, Tech Team and IPB Support

Monday, December 26, 2011
Time now: 3pm EST


During the Neighborhood outage you may enjoy these areas of the LivingAfterWLS website:
Newsletter Archive
Library
Recipes
5 Day Pouch Test

LivingAfterWLS General Store
Save on our product sampler bundle!!  Learn More
Use coupon code at checkout: MERRY2011 and save $4 off $29 orders! Ends soon.

Happy Holidays!

Citrus Guidelines from USDA - Good to Know

Good to Know - a few things about citrus to keep us healthy this giving season. From the United States Department of Agriculture:

Giving Citrus this Holiday Season? Four Things You Need to Know

Posted by Lawrence Hawkins, APHIS Public Affairs Specialist, Sacramento, CA, on December 19, 2011 at 2:11 PM

If you are looking to give a thoughtful, healthy gift this holiday season, citrus is the way to go. But beware of infected citrus fruit and plants, especially if you plan to buy citrus online.
Before you give citrus, here are four things you should know:

1. Be Aware of Quarantines. If you are thinking about giving citrus fruit, plants, or items made with citrus (such as floral arrangements, wreaths, potpourri or seasonings like kaffir lime leaves), be sure not to move them from quarantined states or territories. Not only are you risking spreading citrus diseases by transporting citrus outside of these areas, but it’s also against the law. Review the quarantine map.
2. Check the Citrus Supplier. Be a savvy buyer. Gift citrus fruit sold in a regulated state must be packed in a certified packinghouse and accompanied by a USDA certificate. Commercial fruit packers, Internet shippers and roadside vendors within regulated states should be able to prove they are in compliance with the federal quarantine. Before you buy, ask the vendor if their product is in compliance. Review the quarantine map.
3. Keep Homegrown Citrus at Home. Help reduce the spread of citrus diseases by not moving your homegrown citrus fruit or plants across state lines. Enjoy your fruit with friends and neighbors, but be sure to obtain a federal certificate if you’re thinking of transporting your citrus outside of your state. To inquire about transporting your citrus out of state, contact your USDA State Plant Health Director’s office.
4. Avoid Fines and Penalties. Because citrus diseases have destroyed millions of acres of citrus around the world, they present an immediate and urgent threat to America. If you knowingly purchase citrus in violation of quarantine regulations and requirements, the penalties you could incur range from $1,100 to $60,000 per violation. If you suspect citrus is being moved improperly, report your concerns to USDA’s Smuggling Interdiction and Trade Compliance toll-free hotline at (800) 877-3835.

To learn more, follow the 12 Days of Citrus on facebook.com/saveourcitrus and twitter.com/saveourcitrus, or visit our website.

Free Gift with Every Purchase

Receive a free single-serving sample of Safely Slim with every purchase in the LivingAfterWLS Store - Now through December 20th. Our gift to you! 

LivingAfterWLS General Store

"What I love about these nutritional support drinks is not just the smooth texture and creamy flavor, but they add 10 grams of fiber to my diet per serving along with 20 grams high quality protein and 60% the RDV of calcium. Weight loss surgery patients will not find a more delicious nutritional powerhouse on the market." Kaye Bailey



Learn More

Neighborhood Refurbishing Scheduled Dec. 27-30

The LivingAfterWLS Neighborhood will be off-line beginning December 27 through December 30 while we refurbish our community in anticipation of exciting new changes coming in 2012. Beginning in 2012 you will enjoy enhanced features in our safe haven community including:

• Member created Social Groups
• Member created awards & titles celebrating one another
• Increased privacy and security protecting your rights as a community member
• Downloads manager to organize your WLS articles and recipes with integrated sharing options
• Faster navigation and load times
• User-managed social network integration (Link your Neighborhood account to Facebook, Twitter and others with settings you control.)

The following Neighborhood features will be retired:

• Seldom used forums including: the Alumni Forums, The Global Neighborhood Forums will be retired. In addition, forums that generate excessively long threads will be retired including the Accountability forum. In addition we will retire the ambassador titles, Fun Friday, Neighborhood Swaps, Weekend Wanderings and all threads exceeding 80 posts each. The new Social Groups and Awards system will replace and improve the community in a membership-driven inclusive manner; in other words the membership will build the content in a manner that is useful and meaningful to them. Fewer forums will keep the conversation focused on the weight loss surgery experience and empowering one another to do our best in the pursuit of healthy weight management.

Please watch your inbox for updates and tutorials. We look forward to seeing you in the Neighborhood in 2012.

LivingAfterWLS Neighborhood

Now in our Archive: Best of 2011 Newsletters

Greetings! 

Hello and Welcome!

It's that time of year again when we prepare to close the cover on another calendar and reflect upon the year just finished before setting our sights on the new one. With pleasure we present you the best of our email newsletters from 2011. Not only do the newsletters give us a look back at what we learned, they can provide a source of inspiration and excitement for the year to come. Perhaps you'll find one of your favorites from our list here, or maybe come across one you missed. But most of all we hope these newsletters serve you well in your continued pursuit of health with weight loss surgery. We look forward to providing more meaningful content and useful recipes and ideas in 2012.

CHEERS!

Kaye 

Link to the Best of 2011 Newsletter

Link to Newsletter Archive

Best WLS Party Tips - Must Read

Keep in mind as you are preparing for the party that the goal is to arrive at the party in the very best state of biochemical balance possible so you can enjoy the people, the setting, the entertainment, and the total party experience. You can best do this by following the Four Rules and Liquid Restrictions in the days and hours leading up to the party. It is a privilege to attend a party in a state of balance and good health, a privilege worth the effort, a privilege you deserve to enjoy!

Read the full article in the 5 Day Pouch Test Bulletin - Link Here

What really causes Holiday weight gain?

From the 5 Day Pouch Test Bulletin

It is not the big meals that cause weight gain...
It's the BLTs!

This time of year it is very typical to read the calorie count of traditional holiday meals. The Thanksgiving Day Turkey Feast easily comes in at 1,400 calories and the Christmas Day Prime Rib Extravaganza packs in a whopping 1,800 calories. Experts warn us that weight gain from holiday eating is inevitable. But I dare say that, especially for those of us who have undergone gastric surgery for weight management, it is not the big meals that do us in: it is the BLT's: Bites, Licks, and Tastes. I wish I knew which diet program or person coined the BLT's so I could give them credit, it has been in my diet-talk for as long as I can remember. You have probably heard it it too.

The Bites, Licks, and Tastes will do us more harm than any big meal because even with our little tummy pouches there is always room for another Bite, Lick or Taste. When we sit down to a big meal our pouch fills quickly and when we are full discomfort occurs and further eating adds to that discomfort, so we stop eating. That is how the pouch is supposed to work. But standing in the kitchen stirring a sauce or baking cookies it seems we always have room for little Bites, Licks and Tastes. I've talked to many people who are in the BLT boat with me, maybe you are there too. So here are a few tricks I've learned to help me avoid caloric uptick and weight gain that comes from unchecked BLTs:

Read More

Merry Savings: Save $4 in the General Store

Celebrate the season by treating yourself to better weight management with weight loss surgery. Quality products to promote weight loss, halt weight regain, and keep you on track LivingAfterWLS.

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Quality Weight Loss Surgery Products to support and enable your successful weight management.


Publications
5 Day Pouch Test Owner's Manual by Kaye Bailey; Day 6 by Kaye Bailey; Protein Counter; Food Counter; and more.

Dietary Support:
including protein shake mixes (portable in single-serve pouches); Carb Monster Soups; Emergen-C; Health promoting herbal tea; vitamin supplements.

5 Day Pouch Test Support:
The plan, soups, protein mixes, emergency, tea.

Healthy Hair:
Vitamin and nutritional support and hair care products to improve hair loss resulting from weight loss surgery.

SALES - Link Here

Are you a Flattery-Floozie or a Yeah-But-Betty?

LivingAfterWLS Weekly Digest: December 1, 2011

After attending several WLS events recently I started noticing a trend among our weight loss surgery sisters that may seem at first superficial but once examined reveals much about the emotional journey from obesity to healthy weight. Unlike other diseases, obesity can be observed and diagnosed by the lay person: men, women, and children alike. Who among us doesn't cringe at the memory of an innocent child drawing attention to the "Fat Lady"? While this lay-diagnosis is most often uncomfortable and probably unwanted, wearing our disease in our plus-size britches also provides opportunity for positive feedback when we are losing weight and becoming healthier. Feedback can be complimentary, "You look wonderful" or incredible, "You have lost a TON of weight" or nosey, "Did you get the surgery?" or underhanded "Too bad you lost all that weight only to lose your hair and find all those wrinkles!" It's no wonder we evolve coping personalities to emotionally manage this feedback. As obese people we had coping strategies as well. Think of the forever funny fat lady who is really crying on the inside while laughing on the outside. She makes herself the target of her own fat jokes just to beat others to the punch and avoid the hurt.

...

With the ladies I find that two typical personalities emerge, see if you recognize them. 

Link to Article

You do not have to gain Holiday Weight

We started December with the You Have Arrived Weekly Digest that focused on holiday tips to avoid the weight gain so many people believe is inevitible between Thanksgiving and New Years. It really isn't that difficult to maintain weight or even lose a few pounds if we make good use of our weight loss surgery tool and work the rules. From the newsletter:

Stay on Track Tips
Enjoy the Holidays

without the Guilt!

I am pleased to tell you that the mainstream media is wrong when they say every one of us will gain five to seven pounds between Thanksgiving and Christmas. It simply doesn't have to be that way. Over the years I've learned a few things about working the WLS tool in harmony with the act and pleasure of celebrating the season with food, family and friends. Take a look and see if you can work these tips into your holidays and prove the weight gain wardens wrong.

Read the full Article

Please join our email newsletter list to receive great content and inspiring articles to help you stay true to yourself and your original goals with weight loss surgery. Free & Privacy Protected.
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5 Day Pouch Test Build a Bundle - Get on Track for Holidays

Are you doing the 5 Day Pouch Test in preparation for the holidays? Did you know you can get the perfect products to get you back on track with our Build-a-Bundle package? Get exactly what you need and get back on track with your WLS goals. Do it your way & be ready for the feasting season!

Build a Bundle Your Way

5 Day Pouch Test Build a Bundle

LivingAfterWLS General Store

 

Real Men Eat Breakfast: Especially with WLS

 From Cooking with Kaye November 6, 2011

Hearty Breakfast:

Yogurt & Granola are for Sissy's

Men who report following a diet for weight loss say a hearty breakfast is key for staying on track all day. And by hearty I mean eggs, bacon or sausage, whole grain and some vegetable or fruit complex carbohydrates. Women, on the other hand, tend to eat "proper" diet food for breakfast such as yogurt or granola, a meal replacement shake, fresh fruit or simply plain black coffee or tea. You already know who feels hungry by 10 a.m.

Joel, a weight loss surgery patient from Indiana down 120+ pounds told me, "I need to have breakfast, to put my food on a plate and eat it with a fork and knife. It has to look like a meal. I tried going with shakes for breakfast but it just didn't do it for me. I'm born and bred a farm boy and we eat breakfast early, every day. But now, instead of 12 slices of bacon and 4 pieces of toast I have 2 slices of bacon, scrambled eggs and a few bites of toast." Joel added that he pays attention to his pouch and stops eating at the first sign of fullness. And he saves that strong cup of cowboy coffee for a little bit later in the day giving his food time to digest.

Most of us cite lack of time as the major barrier in preparing a healthy cooked breakfast. Dedicating some time once a week to ingredient preparation can make tossing together a one-pan breakfast a snap. Consider cooking a package of bacon or lean sausage all at once and store in the refrigerator until time to make breakfast. Clean, chop, and store veggies (in the recipe below we use sliced mushrooms) so they are ready to toss in the one-pan breakfast as you need them. Use non-stick pans and cooking spray to make clean-up a snap. Save leftovers and gently reheat for a warm breakfast the next day.  And set the clock 15 minutes earlier if needed: you deserve to start the day with a healthy hearty meal.

The One-Pan Breakfast

Here is a blueprint for a manly one-pan breakfast. Use it as your guideline for tossing together great food in snap to start the day off right.

Ingredients:
6 strips bacon, cooked and crumbled
1 cup mushroom slices
1 cup grape tomatoes, washed, halved
Salt and Pepper to taste
Canola or Olive Oil
8 large eggs

Directions:

Coat the bottom of a large skillet with the canola or olive oil, about 1 teaspoon. Heat over medium high and add the mushrooms and tomatoes. Cook and stir until vegetables are tender and lightly browned. Season with salt and pepper.  Transfer mixture to a plate and keep warm. Add crumbled bacon to skillet and toss and stir until just reheated. Add warm crumbled bacon to mushroom and tomatoes. Add 2 teaspoons canola or olive oil to the pan and then carefully crack in the eggs. Cook them sunny-side up, or until the whites are set but the yolks are still runny.

As the eggs continue to cook distribute the bacon, mushrooms and tomatoes back to the pan arranging around the eggs. Cook eggs to your preferred doneness and serve warm, 2 eggs per serving, with a generous serving of the vegetables and bacon.

Change-ups:

Scramble the eggs if you prefer. When almost done top with bacon and veggies. Add a sprinkle of shredded cheese and melt under broiler. Consider using cooked flaked halibut or salmon in place of the bacon. Peeled, ready-to-eat shrimp is another good lean protein that works well in this dish. No time for veggies? Use good quality salsa in place of the vegetables.

 

View Cooking with Kaye in our archive: CWK November 6, 2011

Cooking with Kaye: Man Food & WLS

This week in Cooking at Kaye we explored difference between men and women who diet to lose weight. The free ezine newsletter included 14 great recipes that are big on flavor, easy on preparation, and hearty man-happy food. Take a look and put some of these protein plates on your table!

Link to Newsletter

Men & Women:
The Dieting Divide 

by Kaye Bailey

Here are few random observations from my research on men vs. women dieters:

~ Men want food that looks like food. A burger, a steak, a taco, all need to look like the food they are. One man told me, "Don't call it a taco salad; there is no taco. Call it a salad with taco stuff on top."

~ Men are not as likely as women to keep a food diary or count calories. While they lose useful data by not doing so, they are also less stressed about every bite of food they eat compared with food loggers.

~ Men are less likely than women to seek out sweet treats or indulgences. However, most men will accept and enjoy a sweet treat when presented with the opportunity to do so.

~ Men tend to plan get together with friends first focusing on the event. The food and drink is secondary to the. On the other hand, women will create events or gatherings focusing first on the food. This is attributed to gender-specific nurturing tendencies of women.

~ Men are motivated to buy foods marketed as energy and endurance builders. Women are motivated to buy foods low in fat, carbs, sugar and promising weight loss.