LivingAfterWLS General Store Online - Free Gifts with Order

LivingAfterWLS General Store

Hey Neighbors --- As you know we have been working on the LivingAfterWLS online store for a loooooooonnnnnggggg time. A long long time. It isn't fancy and I'm not sure it is working all that great yet. So I'm bringing it live for the Neighbors to give it a test and let me know how it works for you. It is very basic -- no music, no pop-ups, now flash or sass. Just a list of our products and simple check-out process.

AND -- Any orders placed between now and Midnight June 10th will receive free gifts from me!! The first gift is our newest product, the Walk Your Way to Fitness Guide. This 36-page pocket size guide and daily log includes tips for feeling good by adding exercise to your life. A useful tool in your LivingAfterWLS healthy lifestyle (I use this tool myself). A $4.35 Value. In addition, all orders will receive a 1-ounce sample of our forthcoming seasoning blend, "You Have Arrived Italian Blend" complete with recipe.

Our popular publications, The 5 Day Pouch Test Owner's Manual and The Neighborhood Cookbook are available in the store and both come with FREE gifts!

Soup Blends and Seasoning packages are offered too and listed at the low introductory prices during this test phase!! We have opened our blends & soups to International shipping as well.

No incremental shipping & handling charges -- all orders ship for one low flat rate!
US Orders - $6.95 Shipping & Handling
International Orders - $15.95 Shipping & Handling


So act now and please give me feedback on this thread in the Neighborhood regarding your shopping experience. Here is the link to the store:

LivingAfterWLS General Store


Thanks for helping me test this new resource that, if all goes well, will make it easier for our friends and Neighbors to find the products they need to live their best after WLS.

THANKS,
Kaye

The Neighborhood Cookbook

Hello Neighbors!

Last week, on the same day, I received two emails. The first asked, "This Neighborhood Cookbook: Does it have recipes my family can eat?" and the second email exclaimed, "Thank you for the Neighborhood Cookbook! I use it all the time to cook for my family and they don't know they are eating WLS food, they love the recipes."

I use The Neighborhood Cookbook a lot and I'm biased - it is a great resource. I also have the good fortune to cook for a husband, and occasionally our extended family, all of whom are good eaters with few requirements or complaints. So to read that others are using the Neighborhood Cookbook as an effective tool in their long-term commitment to healthy eating with weight loss surgery is a tremendous compliment and a testament to this community collection of recipes. The cookbook is now in it's 3rd printing with over 2,000 books having shipped to every state in the Union and internationally as well.

Learn more about The Neighborhood Cookbook

This last weekend I put together a summer picnic menu from the Neighborhood Cookbook. You won't find potato salad or German chocolate cake, but you will find a nutritionally balanced meal the whole family can enjoy. Take a look:

Appetizer: Deluxe Deviled Eggs (page 28)
Main Dish: Chicken with Plum Barbecue Sauce (page 109)
Salad: 3 Bean Salad (page 59) or Dutch Cucumber Salad (page 67)
Side or Snack: Dill Pickle Snack (page 40)
Dessert: Raspberry Cream Tarts (page 162) or Summer Fruit Tart (page 166)

This menu served 8 people including four hungry teenagers. Nobody asked for chips, crackers, potatoes, pasta or even ice cream. Everyone left happy and satiated. It is possible to feed our families and friends well without cooking a completely different meal for them than what we fix for ourselves. And healthy mindful cooking takes us one step closer to keeping the next generation out of the surgical weight loss operating room.

In addition to our beautifully presented spiral bound Neighborhood Cookbook you can get recipes at the LivingAfterWLS Kitchen and in the Neighborhood Community Kitchen.

CHEERS!

Oven Fried Coconut Chicken

This is a crispy delight with the unexpected flavor of coconut. The recipe calls for ground pork rinds. If you are sensitive to MSG be certain to check the label for that ingredient. You may substitute 1/4 cup ground flaxmeal and 1/2 cup ground whole wheat crackers for the pork rinds. We enjoyed this served with fresh wilted greens.

Ingredients:
2 1/2-3 pounds meaty chicken pieces (breast halves, thighs and drumsticks) skin removed.
1 cup unsweetened flaked coconut
3/4 cup finely crushed pork rinds (about 1 1/2 ounces)
1/4 cup butter or margarine melted

Directions:
Remove skin from chicken. In a shallow dish stir together coconut and pork rinds. Brush chicken with melted butter; sprinkle with salt and black pepper. Dip into coconut mixture to coat, pressing mixture on the chicken pieces.

In a 15x10x1-inch baking pan arrange chicken pieces, bone sides down, so the pieces aren't touching. Drizzle any remaining melted butter over chicken.

Bake in a preheated 375(F) oven for 45-55 minutes or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks). Do not turn chicken pieces while baking.

Kaye's note: We tested this recipe using 1/2 cup of coconut milk for dipping the chicken instead of the butter. This gave us good results. We also tried spraying the chicken with an oil mister and found the coconut coating did not adhere well to the meat during cooking.

Serves 4. Per serving: 318 calories, 29 grams protein, 21 grams fat (12 saturated) and 2 grams carbohydrate.

Long Time, No See! I'm here -- Really I am!

Hey Blogging Neighbors! Long time no see - I have missed you guys! I never realized just how busy we are, as a family, between middle April through the end of May. We had four local birthdays, Jim and I celebrated our 12th wedding anniversary, one high school graduation, one high school graduation party, Memorial Day and Puppy Charvie's 1-year birthday! All within six weeks. And to make things even more thrilling LivingAfterWLS introduced two new products that were wonderfully received and we scrambled to keep up with orders! Talk about a wonderful crazy life!! And I wouldn't change a thing except for maybe adding a few more hours in the day so I could keep better in touch with everyone here!

So how are you doing?

Over in the Neighborhood we've welcomed quite a few new Neighbors -- Drop in and say Hello on the Introductions board. And many many more have joined us for support and friendship in the 5 Day Pouch Test. Have you taken control of your pouch lately? Let us know! Others, our true and steady veterans, have done a brilliant (Hi Kim) job of answering questions, lending support and comfort, and taking care of one another. Thanks everyone.

Today is Fun Friday in the Neighborhood -- this week we are answering quick and fun survey questions from Jane. Get on over and play -- there are fabulous prizes to be won!!

So I hope on this Friday afternoon my little post finds you happy and well. I think we have finally cleared the hurdle of hectic living and can languish in all the wonderment of summer (Yeah! Right). But whatever the coming days bring I hope to see you more often here. I have lots of fresh and helpful information to share and I know you all have lots to teach me.

Have a great weekend my friends!

Win Free Bariceutical Vitamins for a Month!

Hey Neighbors! I just got off the phone with Silvia and she apologies for some out-of-stock problems and customer service issues. Like any new company that experiences a growth surge there is a learning curve. But due to increased business she has been able to reduce prices on the Bariceutical product line without any compromise in quality.

Read my endorsement of Bariceuticals - I use these and love the way I feel!

Right now she is offering the Total Protein (My favorite product) at Buy 1 - Get 1 Free. Take a look:

True Protein - 15 Servings
Buy 1 Case/Get 1 Free for only $29.99
A $60 Value!

Go Here Now!

"Pre-Digested Total Protein complex is a concentrated, great tasting liquid that can be mixed with water or your favorite drink. It is essential for you to consume the right amount of protein to help your muscle mass and prevent anemia. The fact that you are not able to eat as much protein as your body requires, this pre-digested protein will fill the gap between what you are getting nutritionally and what your body needs. Recommended dosage: Bariatric bypass patients, 1-2 packets A.M. or P.M. mixed in water or your favorite drink and sipped gradually throughout the day which is helpful in the prevention of mal-absorption. Lap Band patients, 1 pouch each day at any time, just mix in 20 oz of water or favorite drink."

From WHFoods: Strawberries & Chocolate

Good Morning Neighbors! You know I'm a big fan of chocolate & strawberries and back in March issued the Chocolate & Strawberries Challenge. We continue to learn that small wisely chosen indulgences contribute to our mental happiness and nutritional health.

One of my favorite resources for current nutritional information is World's Healthiest Foods at http://whfoods.org

This week's featured food is Strawberries and I'm all over this recipe for strawberries with chocolate creme. If you are sugar sensitive replace the maple syrup with your favorite sugar-free syrup.

10-Minute Strawberries with Chocolate Creme

A delicious way to serve strawberries!

Prep and Cook Time: 10 minutes

Ingredients:

• 3 TBS low-fat vanilla or soy yogurt
• 3 TBS organic cocoa
• 3 TBS maple syrup
• 1 pint strawberries

Directions:

1. Whisk yogurt, cocoa, and maple syrup in a small bowl. If your cocoa has lumps, sift it through a strainer before mixing with the other ingredients.
2. Place mixture in 2 small sauce cups on a plate and arrange the strawberries around the cups.
3. Dip strawberries into the chocolate créme and enjoy! Serves 2

   Healthy Cooking Tips:

   The taste of this recipe will vary depending upon the brand of yogurt used. A creamy, custard-type yogurt works best.

What's for dinner?

Well, it's about that time of day again when I'm wondering "What's for dinner?" As silly as it seems I forget we have a great resource of recipes and nutritional ideas here at LivingAfterWLS! There is the Kitchen on the main LivingAfterWLS website that has loads of great recipe ideas that are both WLS friendly and family friendly. We have the Neighborhood Community Kitchen where we are all busy sharing recipes too. And then there is the 5 Day Pouch Test site with great recipes that are not just for the 5 Day Pouch Test. Give these sites a look and tell me "What's for dinner!"

CHEERS!

LivingAfterWLS Kitchen
5 Day Pouch Test Recipes
Neighborhood Community Kitchen

Hate Talk. It has to stop.

This morning I was bad talking to someone. Really harsh and hateful words. Ugly words. My husband was listening and at last told me, "Don't you dare talk like that to my wife." Yes - I was giving myself hate talk because I did not like the reflection in the mirror.

You know, I work with people every day to help them improve their self- esteem. I know the advice to give to others, yet there are days when I seem incapable of practicing what I preach. As luck would have it I have been filing paperwork this morning and came across a printed copy of the January 6, 2009 You Have Arrived Newsletter. The opening article really struck home with me today and I feel it timely to share with you as well. Today I will work on being kind to myself. How about you?

2009 - It's Your Time to Shine
by Kaye Bailey
Happy 2009 Neighbors! This is your year to shine and I'm going to help you with the 5 Day Pouch Test and our continued community support in the Neighborhood. In the Neighborhood this year we have already talked a lot about self-improvement and renewed personal commitment as we begin the New Year with resolve. After the buzz of the New Year dulls it may become easy to find reasons not to measure up to our resolution expectations. As we have heard lately, life gets in the way. But I suggest this year we don't resolve to live a better life: instead I suggest we expect to live a better life.

In 1980 the US Hockey Team, against all odds, beat the Russians to win the Olympic gold medal. It was a long-shot victory at best and when team captain Mike Eruzione was asked why they won he said the pundits had underestimated the team's intangible assets. He said, "Our abilities deserved seventh place. They were wrong because of the 'intangibles.' How can you measure desire, commitment, faith, passion, and courage? They weren't able to measure those 'whys.' There weren't able to see how much heart we had, how much pride we had, why we were so close as a team, and why we were willing to pay the price that enabled us to win. You ask why we won. We asked ourselves, 'why not?'"

I believe that as a community we can pool our desire, commitment, faith, passion, and courage to become a gold medal winning team of Neighbors who are doing our very best to thrive in a world where it is much easier to stay unhealthy. The power of collective strength is unstoppable. As is the course of human nature there will be times some are thriving while others are struggling: but together we can strengthen one another and we can meet our best expectations in 2009.

In this course of his studies on evolution Charles Darwin discovered that in sea turtles it is not the strongest of the species that survive, nor is it the most intelligent of the species that survive. The survivors are those most responsive to change. As weight loss surgery patients we have affected a major change on our bodies, our species. I consider that we caused a voluntary acceleration of evolution and because of this we must embrace and accept change with great enthusiasm. We don't have to be the strongest or most intelligent, we just simply have to move forward accepting this change and find what works.

Our surgeons have skillfully changed us physically. But the more difficult change comes from within. Within our minds, our hearts, and yes, our spiritual beings. When we embrace inner change our physical being will follow.

As part of embracing change I ask you to be kind to yourself. Be kind to yourself. This is a really important part of the 5 Day Pouch Test and LivingAfterWLS. Often people recovering from morbid obesity (myself included) put ourselves last on the priority list. Anything else feels selfish and we are giving people, right? Wrong. We cannot give fully of ourselves until we are healthy inside and out. And remember, you are never alone in this journey. Come see is in the Neighborhood.

Potassium at a Glance

Learn more about nutrition after weight loss surgery when you read "A Collection of Neighborhood Recipes - the LivingAfterWLS Cookbook"


Yesterday's "Cooking With Kaye" newsletter addressed the nutrient potassium and how to enrich our health with potassium dense foods. I hope you enjoyed the recipes and will make them part of your menu rotation as you cook for healthy living after weight loss surgery. Here is a brief summary about potassium for further reference:

Adults require 4700mg of potassium a day.

Potassium maintains normal fluid and electrolyte balance; facilitates many reactions; supports cell integrity; assists in nerve impulse transmission and muscle contractions.

Symptoms of potassium deficiency include muscle weakness, paralysis and confusion.

Toxicity symptoms include muscle weakness, vomiting.

Whole foods including meat, milk, fruits, vegetables, grains and legumes are excellent sources of potassium.


Here are some winners when it comes to whole food potassium with links to recipes in our LivingAfterWLS Kitchen:



Papaya
Salmon - try Salmon with Ginger Teriyaki Sauce
Tomatoes - try Tomato Basil Saute
Winter Squash - Chicken & Squash Stew
Bananas - Strawberry-Banana Smoothie
Beets - Oven Roasted Vegetables
Cantaloupe - Melons
Yogurt - Salsa Yogurt Dip
Chicken breast - try Chicken & Mango Salad
Kiwifruit & Mango - Tropical Fruit Salad
Strawberries - Strawberry Parfait
Zucchini - Seasoned Summer Squash

Read more in the LivingAfterWLS Library: Boost Potassium with Food

And visit the Community Kitchen in the Neighborhood to learn what others are fixing up in their healthy kitchens!

ENJOY!

May Day Knock & Drop

Hey Neighbors! I am a bit slow posting this -- where does the time go?

Have you joined our Neighborhood Knock & Drop yet? As part of Fun Friday on May 1 we are spreading flowers all over the Neighborhood and you can join us too! It's a great budget-friendly (FREE) way to tell your LivingAfterWLS Neighbors you care! Here's how it works:

Happy Fun Friday Neighbors!!! I'm taking a happy little May Day leap and posting today's Fun Friday Question -- Hope you don't mind, SongBirdDiane. As you all know, Fun Friday is our favorite Neighborhood Quiz Game where we get to know our Neighbors better and there is a chance to win FABULOUS prizes! Today's question is from me and the always generous KeepHerKitty has offered up some prizes. So let's get started:

Today's Game:

In many cultures baskets of flowers are often left in "Knock & Drop" style on friends and Neighbor's steps to herald the arrival of Spring. So here is your chance to Knock & Drop a May Day Basket to one of your favorite people here in The Neighborhood. Here's how to do it:

1. Pick a Neighbor and post their Name in your reply to this thread.

2. Pay tribute to that Neighbor by sharing something you treasure about them.

3. Describe the May Day Basket that you have left for them.

4. Drop them a note on their Profile that you have Knocked & Dropped a May Day Basket to them. (In the top navigation bar click Members, search for the name of your gifted Neighbor, when the search results return click the purple bar that has the member's name and then click "View Members Profile". When the profile opens there is a comment section on the right -- just leave a little note. It's as easy as that.)

You can give as many May Day Baskets as you like, but each needs to be in its own post.

Happy Birthday To Me!

Hey Neighbors!!!

Just want to send out a great big THANK YOU for all the good wishes and thoughts today as I celebrate my birthday! It's been a great day so far and I'm feeling quite pampered and adored. What did we ever do for birthdays before Facebook? So today, and always, I wish each joy, health and happiness. Thank you for being a treasured part of my world.

And please - visit me, friend me, hang-out with me on Facebook!

Introducing Walk Your Way Thin Kits by Leslie Sansone!

Hey all you Leslie walkers --- Good news today! (And for the record - this is not a paid endorsement -- I just like her products!)

Brand new products that help you reach your weight loss goals! Available exclusively at select Target stores for $19.99!

	Walk Off Even More Weight with 2 lb. Weight Belt You don't have to run a marathon to get a challenging workout. For the first time ever, we are incorporating a weight belt with our walk. Workout #1 is a 2 Mile Walk with classic Walk at Home features, moving at a 15 minute per mile pace(4mph) while wearing the weight belt for more calorie burn! Workout #2 is another 2 Mile Walk, but we increased the pace. Try a 12 minute per mile pace(5 mph) while wearing the weight belt. Fast sweaty fitness...at home!
	Walk Off 10 Pounds with Step Counter This 3 Mile calorie cruncher is a perfect tool to help you walk off those extra pounds . On alternate days, wear your step counter and follow our easy 14 day plan. You get the meals and the miles in this super slimming system!
	3 Mile Calorie Blast with Walk Belt Pour on the power and get ready to blow away those calories for good. This 3 Mile Walk uses the Walk Belt to engage the core while slimming the arm, back and chest muscles! The result…a flat tummy and sleek toned upper body. Walking doesn’t get any better than this!
	Punch Up Your Walk with Weighted Gloves Walk strong with this high-intensity workout that will challenge every major muscle group in your body, right in your own home. Wear the weighted gloves and FEEL the muscles work! 4 STRONG Miles! You choose to wear the gloves or just walk, walk, walk!
	Walk It Off & Tone It Up with 2 Firm Bands 5 BIG Miles to walk yourself to a slimmer stronger you! And… not 1… but 2 Firm Bands to BOOST muscle activity while you walk! Be prepared for Lots of Miles AND Lots of Sweat.
	Belly, Buns & Thighs Slimdown with Fit Cuff You don’t have to spend hours in the gym to get leaner, trimmer or stronger. Join us in this exciting new program and take your walk to the next level. This 3 Mile Walk workout uses the Fit Cuff resistance tubes at the end of the walk for standing exercises that tone the lower body! PLUS: A special segment follows the walk using the Fit Cuff with floor exercises for sculpting the muscles of lower body. You will trim your thighs and firm your backend…fast!

Spring Flavors: Seared Mint Scallops

I found this terrific recipe in Diabetic Living, Spring 2009 issue, page 24. It is simple and brings a sweet balance of seared protein and the fresh flavor of mint and watercress. Look for the big sea scallops rather than bay scallops and cook in a searing to skillet for a nicely caramelized finish.

Seared Scallops with Mint Pesto
Ingredients:
1/3 cup lightly packed fresh mint
1/4 cup lightly packed fresh flat-leaf parsley
2 tablespoons almonds, toasted & chopped
2 tablespoons grated Parmesan cheese
1 tablespoon lemon juice
2 cloves garlic, minced
6 sea scallops (8 to 10-ounces total)
1 teaspoon olive oil
1 cup fresh watercress or spinach

Directions:
For Pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, 2 tablespoons water, lemon juice, garlic, 1/8 teaspoon salt and 1/8 teaspoon ground black pepper. Cover and process until nearly smooth. Set aside.

Rinse scallops and pat dry with paper towels to avoid hot oil splatters. Season scallops with salt and pepper. In a large nonstick skillet heat oil over medium-high heat. Adscallops; cook 4 to 6 minutes or until scallops are opaque, turning once halfway through cooking.

Divide clean, fresh watercress on 2 plates. Serve scallops and pesto over watercress.

Serves 2. Per Serving: 189 calories, 23g protein, 8g fat (2g saturated fat), 7g carbohydrate.

Ask Kaye: Nutrition Values

From Cincygal in The Neighborhood:
1. What percentages of calories eaten per day should be protein? carbs? fat?

My Answer:
Here is the BEST CASE I look for (percentage-wise) when I prepare a recipe for myself or for future publication with the LivingAfterWLS/Kaye Bailey endorsement:

60% protein (30g protein/serving on main meals)
15% fat (more mono-unsaturated fat than saturated fat if possible)
25% carbohydrate (complex carbohydrate from fruit/veggies, limited starch, no processed white carbs)


Now, of course, these numbers are rough guidelines. But hitting in this ballpark keeps me (and LAWLS) within the guidelines of ***most*** bariatric centers and also is proven to facilitate and maintain a healthy weight.

Savvy readers may wish to calculate some of the 5 Day Pouch Test recipes that are higher in fat or carbohydrate than this standard and say, "what about this??" The fat and carbs are higher for that five-day program in order to correct an addictive processed carb cycle and return us to a high-protein diet. I know thousands will agree when I say breaking a carb-addiction "cold-turkey" (pun-intended ) with a high-protein diet has oodles of unpleasant affects and seldom results in a protein-compliant way of eating. We must ease off the "bad stuff" in order to successfully return to a physician advised post-weight loss surgery diet.

Safety First: My Personal Plea to YOU

Bad drive home. I was the first witness on scene to a terrible motorcycle accident tonight. Biker Neighbors: Please PLEASE PLEASE wear your helmets. And All Neighbors: Please PLEASE PLEASE hug your loved ones tonight and tell them what they mean to you.

Life is fragile: don't waste a minute.

You can follow my updates on Facebook. Thanks for your thoughts and prayers for all. Please be safe.

Recipe: Roasted Fish Catalan

Are you looking for something new and exciting to do with your fish? Try this easy and tasty recipe that just tops the calorie count at 205 calories per serving while delivering 25 grams of heart-healthy protein. Great recipe for Day 4 of the 5 Day Pouch Test. And don't forget, you can always get great ideas in the Neighborhood Community Kitchen.


Roasted Fish Catalan
Ingredients:
2 teaspoons olive oil
1 large onion, thinly sliced
1/4 cup dry white wine
2 cloves garlic, finely chopped
1 (14-ounce) can diced tomatoes
8 black olives, chopped (Kalamata are delicious here)
1/4 teaspoon dried oregano
1/4 teaspoon freshly grated orange zest
salt and pepper to taste
1 pound thick-cut, firm-fleshed fish fillets, such as halibut, mahi-mahi or cod

Directions:
Preheat oven to 450F.

In a large nonstick skillet, heat oil over medium-high heat. Add onion and saute' until lightly browned, about 5 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Adjust seasoning with salt and pepper.

Cut fish into 4 pieces and season with salt and pepper. Arrange in a single layer in a pie pan or baking dish. Spoon tomato mixture over fish.

Bake for about 15 minutes, or until opaque in the center. Serve immediately.

Serves 4. Per serving: 205 calories, 25g protein, 6g fat, 11g carbohydrate and 2g dietary fiber.

Treat yourself to more great LivingAfterWLS Fish & Shellfish Recipes

Walk for the Health of Your Heart

Today is the American Heart Association National Start! Walking Day. "The Start! Heart Walk is the American Heart Association's premiere event for raising funds to save lives from this country's No. 1 and No. 3 killers - heart disease and stroke.

Designed to promote physical activity and heart-healthy living, the Start! Heart Walk creates an environment that's fun and rewarding for the entire family.

This year, more than 1 million walkers will participate in over 425 events. Your participation will help us raise even more in our fight to save lives. Walk with friends, family, coworkers or strangers you'll bond with along the way.

Any way you choose to do it, your heart will thank you for it!"

Intro Tips for Early Morning Walkers:

* The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
* An iPod or other portable music device programmed with up tempo music or set to your favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.
* Stretch your calves and hamstrings at the end of your walk. Watching a morning news show or check your email while stretching.
* If it’s dark outside, wear clothing with reflective stripes so motorists can see you.

Congratulations! You’re getting your day started right!

Remember Rule #4: Daily Exercise

Intro Tips for Lunchtime Walkers:
* Schedule your lunchtime walk in Outlook or your work calendar. Think of it as an important appointment, which it is!
* If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
* Recruit a couple work colleagues to join you in the program. You can keep each other on track.
* Depending on your walking pace, the weather, and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a t-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the fresh air!
* Pick a route where you can grab a sandwich at the end of your walk, or make sure you bring a healthy lunch.

Congratulations on fitting in fitness!

Intro Tips for After-Work Workers:
* Have a light snack at about 4pm (for example, a yogurt and handful of almonds, or an apple and 1 oz of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
* Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.
* Walk tall and do some backward shoulder rolls to relieve work stress.
* If it’s dark outside, wear clothing with reflective strips so motorists can see you.

Congratulations on taking care of yourself!

Salmon with Mango and Peach Salsa

From The Diabetes And Heart Healthy Cookbook

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Ingredients
Vegetable oil spray

Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Dietary Exchange
4 lean meat; 1 fruit

The Diabetes And Heart Healthy Cookbook

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

More heart healthy fish recipes in the LivingAfterWLS Kitchen

Finding Diets That Work

This is part of an article from WebMD by Kathleen M. Zelman, MPH, RD, LD. Titled, "The Worst Diets Ever: Diets That Don't Work" can be found in its entirety here:
http://www.webmd.com/diet/features/worst-diets-ever-diets-that-dont-work

It is interesting to note that even with weight loss surgery we tend to seek diet programs and plans to help us lose weight or maintain a healthy weight. In fact, the 5 Day Pouch Test, considered by many to be a diet, has helped thousands of people get back to the weight loss surgery basics that we may have let slide. I have excerpted from Ms. Zelman's article three points for finding a weight loss or weight management plan that can work for us. These are good common sense tips that go a long way in supporting our healthy lifestyle.

Finding a Diet That Works
by Kathleen M. Zelman for WebMD

"There is no such thing as one size fits all when it comes to diet plans, and it's key to find one that fits your lifestyle. The best diet is one you can safely and realistically stick with for the long term, plain and simple.

"It should be flexible enough to fit into your real life and should encourage healthier eating by focusing on balance, variety, and moderation" says May. "I encourage my patients to enjoy eating the foods they love every day, mindfully and in moderation."

In fact, the best "diet" may not be a diet at all, says Yale University's David Katz, MD, author of The Flavor Point Diet.

"Forget about 'dieting' and instead, think about strategies to satisfy your hunger for fewer calories," he says. "Eating more fruits, vegetables, whole grains, and lean protein can help manage your appetite."

Dawn Jackson-Blatner, RD, a spokesperson for the American Dietetic Association (ADA) recommends using diet books as a loose template for tips, strategies, and behavioral ideas. Or save your money and follow the three-step approach she uses with her own weight loss clients:

1. Take inventory of what you're doing now and identify your "weakest link." "Most people know immediately where they are vulnerable -- 3 p.m. snacking, monster portions, too much alcohol, (an) insatiable sweet tooth, or snacking all day long," she says. Katz suggests trying to identify what led to your weight gain and address it. For example, if you overeat because of stress, consider a stress management course. Develop a strategy to address areas where you're vulnerable so you can set yourself up for success.

2. Identify one to three small changes you can make right now in your diet and exercise habits. "Even though they want quick results, this method has proven to be safe, effective, and sustainable long term," Blatner says."

3. Reassess in a few weeks to see whether your changes are working; then make a few more small changes. "It takes about 12 weeks for you to see progress, and that is about the time you should incorporate a few more changes so you keep pushing the bar," Blatner says.

And remember: if you are struggling with weight control after weight loss surgery it is never to late to re-discover your tool. Give the 5 Day Pouch Test a try and get back in the game of healthy living. Thousands who had lost hope in their weight loss surgery tool have learned, with the 5 Day Pouch Test, how to work the tool again. You can do it too.