Whole Foods Tips for Healthy Holidays

Staying Healthy During the Holidays

From Whole Story: The Official Whole Foods Blog

So, you’ve recovered from your Halloween sugar crash and you’re committed to better eating habits for the holiday season. There’s just one problem: mom’s sweet potato casserole covered in butter and marshmallows… or grandma’s ultra rich pumpkin pie… or all of that leftover Halloween candy! Okay, maybe we’ve got a few problems on our hands here.


Many traditional holiday foods are high in sugar, fat and salt — and the sheer length of the modern holiday season (does it seem to last from Halloween to New Year's?) can exhaust even the best of dietary intentions. Here are a few suggestions for staying health-focused during this time of year.

Cooking and Entertaining
When creating meals for your loved ones, keep in mind that they may share your holiday eating woes. Don’t be afraid to substitute some favorite classes with updated healthful, delicious holiday recipes. You may find yourself creating new faves among your family and friends. A meal prepared from a wide range of delicious, natural, and whole fresh foods is one of the greatest gifts you can give friends and family.

A great starting place for menu planning is to choose recipes that feature seasonal vegetables such as leafy greens, winter squashes and root vegetables. Plan to always serve a green salad and plenty of vegetable and whole grain side dishes with your holiday meals. Speaking of whole grains, try working more of these into your holiday baking. Most recipes will produce great results with half the amount of all-purpose flour replaced with whole wheat or whole wheat pastry flour.

At Parties
When you’re not deciding the menu, staying on a healthy path can prove more challenging. We’ve got tips for navigating the nutritional landmines of holiday parties.
Eat a healthy, filling snack or small meal before heading out; it's easier to make sensible food and drink choices when you aren’t famished.

Once you’re at the party, think about portion sizes. Choose a smaller plate when you head over to a holiday buffet, and have just a spoon or two or a single slice of each offering. Emphasize vegetables and whole grains on your plate with larger portion sizes, which will help you feel satisfied and boost your nutrient intake.

Also, if asked to share a dish for a holiday meal, party or potluck, make it a healthy one! This way you'll always have at least one great option to fill up on. You can try one of our excellent holiday recipes, or even visit our prepared foods department and look for Health Starts Here-labeled dishes.

Just at Home
Since holiday parties and celebrations tend to derail normal eating habits, too, commit to healthy eating during non-holiday related meals during the season. Base your meals around fruits, vegetables, whole grains and plant-based proteins and avoid processed, salty, sugary and fatty foods. You’ll enjoy splurges more if you know you’re balancing them out with a healthy foundation.

And don’t forget, health is more than just food. Stick to a good exercise plan, and try to add some fun activities like skating, sledding, hiking and walking to your schedule. Take a walk with family after big meals, integrate activity into the party plan, get people moving!
Last but not least, remember to relax, get enough sleep, have some laughs and enjoy the season!

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Source URL: http://www.wholefoodsmarket.com/blog/staying-healthy-during-holidays

Patient-Doctor Communication: What patients want

Just show me that you care.

"The patient will never care how much you know, until they know how much you care."

(Terry Canale in his American Academy of Orthopaedic Surgeons Vice Presidential Address)

Doctor-patient communication is a major component of the process of health care. Doctors are in a unique position of respect and power. Hippocrates suggested that doctors may influence patients' health. Effective doctor-patient communication can be a source of motivation, incentive, reassurance, and support. A good doctor-patient relationship can increase job satisfaction and reinforce patients' self-confidence, motivation, and positive view of their health status, which may influence their health outcomes.

Most complaints about doctors are related to issues of communication, not clinical competency. Patients want doctors who can skillfully diagnose and treat their sicknesses as well as communicate with them effectively.
  Doctors with better communication and interpersonal skills are able to detect problems earlier, can prevent medical crises and expensive intervention, and provide better support to their patients. This may lead to higher-quality outcomes and better satisfaction, lower costs of care, greater patient understanding of health issues, and better adherence to the treatment process. There is currently a greater expectation of collaborative decision making, with physicians and patients participating as partners to achieve the agreed upon goals and the attainment of quality of life.

More on this topic: LivingAfterWLS Weekly Digest

Loyal Customers: eBook offer - save 50%

Exclusive Offer LivingAfterWLS eBooks   Loyal Readers: Just for you..... 50% Off eBooks    Did you know that if you've previously purchased a print copy of one of our publications you can get the eBook for 50% off the listed price?   Drop us an email with the book title*, your email address and/or order number and/or approximate purchase date.   Once we verify your previous purchase a coupon will be emailed to you.  Our eBooks are listed at $10.95 but you, our loyal customer, may purchase the download for just $5.50. Have the support and information you need at your fingertips!   Email our customer service specialist Jenn at this address:   Support@LivingAfterWLS.com   *This offer does not expire and applies to all previous purchases of LivingAfterWLS Print Publications.  Be sure to read the eReader platform requirements before placing order.  LivingAfterWLS Store

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LivingAfterWLS Weekly Digest: Doctor-Patient Communication

Is your doctor preventing your WLS success?

Compassion & Communicaton Essential to your health management with WLS

Our LivingAfterWLS Weekly Digest has been delivered to your Inbox and is available online in our Archive: Digest November 22, 2013.   This week we discuss the importance and reality of doctor-patient communication regarding weight management. Check it out! 

Salutations!

I hope this message finds you well and excited about pursuing a healthier way of life with weight loss surgery. Thank you for taking time to join me here: I know your Inbox is as full as mine with many things asking for your time and attention. 

 

This Weekly Bulletin presents some interesting new research: There is a disconnect between physicians and patients when it comes to discussing obesity and weight management. Not surprised, are you? I think any of us sitting on the exam table feeling vulnerable in that tie-in-the-back dressing gown would prefer not to discuss our weight problem with the doctor. But research also shows that an honest non-judgmental dialog between doctor and patient goes a long way in our desire to take action to fight obesity. In fact, effective doctor-patient communication is central to building a therapeutic doctor-patient relationship, which is the heart and art of medicine. Our featured article, "Understanding and Resolving the Patient-Physician Disconnect" expounds on this belief.

 

In the left sidebar you will find brief quotes and inspiration from many experts on improving our health-care relationships. And don't miss our closing article, "Just show me you care" - Isn't that all we really want in our relationship with the doctor? 

Next week is Thanksgiving here in the United States. Between the feasting, the gatherings, the shopping, and the parades and football I hope to find time to reflect on the many blessings I've enjoyed this year. And I count my LivingAfterWLS friends and neighbors at the top of the list. Thank you for all you have given me. May you enjoy a blessed holiday rejoice with gratitude in your heart.  Please watch your Inbox the next few days for our special Cooking with Kaye Thanksgiving Recipes and a special edition 5 Day Pouch Test Bulletin which will empower you to thrive this holiday season without guilt or weight gain! Yea!

 

In preparation for Thanksgiving last week was National Clean Your Refrigerator Day (An occasion started by Maytag so the legend goes.) Learn more about the "holiday" and get some great tips on refrigerator cleanliness and upkeep in the LivingAfterWLS Blog: Is your refrigerator giving you the stink eye?

 

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. Today is a brand new opportunity to make improvements to our health  and wellness.  You have the power to make this your healthiest year ever - Let's do it together! 

CHEERS!
Kaye

Online in our Archive: Digest November 22, 2013. 

Is your refrigerator giving you the stink eye?

Well - I'm getting the big ol' stink eye from the kitchen fridge and the basement fridge (better known around here as the "Island of Misfit Food!")  Lucky for me today is National Clean Out your Refrigerator Day! Yup! Who knew we had such a holiday?  Here's what I learned about it from the ever-so-informative website: HolidayInsights.com

When : Always November 15th

Clean Out Your Refrigerator Day is today.

What's that in the back of the refrigerator!? I don't want to find out. Don't open it...... the odor may overwhelm you!!! Hold your breath, scrunch your nose if you must, and get to the task.

Everything in your refrigerator was once a fresh, healthy food, ready for your consumption. It may have been a tasty leftover, intended for later enjoyment. Unfortunately, over the course of weeks or more, things get pushed to the back of the refrigerator and slowly transform into something impossible to identify. 


We've all run across items in the refrigerator that once were tasty food, But, now, they are some dried out, mold covered nasty, that you remove and dispose of at arms length. 


Who wins the prize for the worst refrigerator surprises? Most often, it's workplace refrigerators.


Use this day to clean out your refrigerator, top to bottom. When it comes to food safety, we fall back to the old saying " When in doubt, throw it out!"

---

Origin of Clean Out Your Refrigerator Day: We found references suggesting that Whirlpool Home Appliances was promoting Clean Out Your Refrigerator Day. However, we went to their website and performed a search of it. They make no mention of this day. 

Common speculation is that this day was created just in advance of Thanksgiving, to allow room for holiday leftovers. 

And here is a little refresher from the FDA on the good and proper method for going from stink to sweet as we mark this auspicious national holiday. Follow the link to the FDA for a print version to add to your Kitchen 411 Binder.

Food Safety: Removing Odors from Refrigerators and Freezers

                                 FDA Fact Sheet: Refrigerators and Freezers

Refrigerators and freezers are two of the most important pieces of equipment in the kitchen for keeping food safe. We are instantly reminded of their importance when the power goes off, flooding occurs, or the unit fails, causing food to become unsafe and spoil. The odors that develop when food spoils can be difficult to remove. Use this information to learn how to remove odors from units or how to safely discard an affected unit.
To Remove Odors from Refrigerators and Freezers
If food has spoiled in a refrigerator or freezer and odors from the food remain, they may be difficult to remove. The following procedures may help but may have to be repeated several times.

• Dispose of any spoiled or questionable food.
• Remove shelves, crispers, and ice trays. Wash them thoroughly with hot water and detergent. Then rinse with a sanitizing solution (1 tablespoon unscented, liquid chlorine bleach per gallon of water).
• Wash the interior of the refrigerator and freezer, including the door and gasket, with hot water and baking soda. Rinse with sanitizing solution as above.
• Leave the door open for about 15 minutes to allow free air circulation.

If odors remain, try any or all of the following:

• Wipe inside of unit with equal parts vinegar and water. Vinegar provides acid which destroys mildew.
• Leave the door open and allow to air out for several days.
• Stuff both the refrigerator and freezer with rolled newspapers. Close the door and leave for several days. Remove paper and clean with vinegar and water.
• Sprinkle fresh coffee grounds or baking soda loosely in a large, shallow container in the bottom of the refrigerator and freezer.
• Place a cotton swab soaked with vanilla inside the refrigerator and freezer. Close door for 24 hours. Check for odors.
• Use a commercial product available at hardware and housewares stores. Follow the manufacturer's instructions.

If Odors Cannot Be Removed
If odors cannot be removed, then the refrigerator or freezer may need to be discarded. If you need to discard the refrigerator or freezer, discard it in a safe manner:

• "Childproof" old refrigerators or freezers so children do not get trapped inside. The surest way is to take the door off.
• If the door will not come off, chain and padlock the door permanently and close tightly, or remove or disable the latch completely so the door will no longer lock when closed.

It is unlawful in many jurisdictions to discard old refrigerators or freezers without first removing the door. Depending on where you live, your appliance will be picked up by your solid waste provider, a recycler, a retailer (if you buy a new unit), or program sponsored by local or regional utilities.

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Trans-Fat: Four Must-Know Details From Recent FDA Determination

On November 7, 2013 the US Food and Drug Administration announced its preliminary  determination that partially hydrogenated oils (PHOs) are no longer classified as "Generally Recognized as Safe" (or GRAS*). Not only did the FDA say the PHOs are not GRAS, they determined that trans fats have "significant adverse health effects." 

Partially hydrogenated oils are the primary source of trans fat in the food supply. Partially hydrogenated oils are formed during food processing when hydrogen is added to vegetable oil to make it more solid. Partially hydrogenated oils are used by food manufacturers to improve the texture, shelf-life and flavor stability of foods.  

The FDA's preliminary determinations is based on scientific evidence that shows consumption of trans fat raises low density lipoprotein --LDL-C or "bad"-- cholesterol, which increases the risk of developing heart disease. Further evidence supports the belief that eliminating trans fat from partially hydrogenated oils could prevent up to 20,000 cases of coronary heart disease and up to 7,000 deaths annually.

Four things to know about Trans Fat

("Quoted" responses provided by the FDA Questions & Answers about Trans Fat)

1. What foods contain trans fat?
"Partially hydrogenated oils, and therefore trans fat, can be found in baked goods such as cakes, cookies and pies; snack foods such as microwave popcorn; frozen pizza; some fast food; margarine and other spreads, coffee creamer; vegetable shortenings and stick margarines; and refrigerator dough products such as biscuits and cinnamon rolls."

2. Does trans fat contribute to obesity?
"Reducing trans fat intake is more about cardiovascular health than obesity. Even individuals who maintain a healthy weight are susceptible to cardiovascular diseases. It is well accepted that trans fat consumption contributes to heart disease, the leading cause of death in the U.S. Today’s action is an important step toward addressing factors that contribute to everyone’s cardiovascular disease risk."

Kaye's Note: Although trans fat is not implicated in causing obesity, the foods that most likely contain trans fat are not appropriate in the weight loss surgery high protein diet and are unlikely to support or contribute to successful weight management.

3. Do I need to eliminate trans fat from my diet?
"The independent Institute of Medicine (IOM) has concluded that trans fat provides no known health benefit and that there is no safe level of consumption of artificial trans fat. Additionally, the IOM recommends that consumptions of trans fat should be as low as possible while consuming a nutritionally adequate diet. Further, the 2010 Dietary Guidelines for Americans recommends that individuals keep consumption of trans fat as low as possible."

Kaye's Note: Again, since trans fat is most commonly found in processed foods that do not support our WLS diet we should mindfully reduce or eliminate them from our diet in support of improved health and our weight management goals with bariatric surgery.

4. How do I know if there is trans fat or PHO's in my food?
"Consumers should look at both the trans fat level on the Nutrition Facts label and the ingredient list. Since 2006, the FDA has required that trans fats be declared on the Nutrition Facts label of foods. Products listed as “0 g trans fat” contain 0 to less than 0.5 g/serving trans fats. This means that foods labeled “0 g trans fat” may still contain some artificial trans fat. The ingredient list will provide information on whether the product contains partially hydrogenated oils."

*FDA Definition: Generally Recognized as Safe (GRAS)

"GRAS" is an acronym for the phrase Generally Recognized As Safe. Under sections 201(s) and 409 of the Federal Food, Drug, and Cosmetic Act (the Act), any substance that is intentionally added to food is a food additive, that is subject to premarket review and approval by FDA, unless the substance is generally recognized, among qualified experts, as having been adequately shown to be safe under the conditions of its intended use, or unless the use of the substance is otherwise excluded from the definition of a food additive.

Pork Inspired: Free pdf Cookbook for All to Enjoy!

Oh Happy Day! The good people from Pork Be Inspired (the National Pork Board) have published a free 50-page recipe book (pdf format) with yum-yum-yummy pork recipes. I can hardly wait to get my apron on and try the "Brown Butter Butternut & Pork Lasagna" from page 30. Below is a screen print of the recipe - can you say delicious?

http://www.porkbeinspired.com/resources/images/204135.pdf

Take a look at it following the link below. I hope you enjoy it as much as I did. Thanks PorkBeInspired! (PS - We will each need to be responsible for calculating the nutritional values as they are not provided, but as I look at these recipes most are "Protein First" and that's how we do it in the land of WLS! Enjoy!)





What are you waiting for? Click the link and get your free recipe book! Enjoy!
 http://www.porkbeinspired.com/resources/images/204135.pdf

Recipe: North Woods Bean Soup

I love bean soups and this recipe with turkey kielbasa looks fabulous. Putting it on my list. Remember, WLS portions are 1 cup each. Follow the liquid restrictions so your body has time to absorb all the nutrients from the fresh healthy ingredients. Enjoy!

Shared from Cooking Light via My Recipes: North Woods Bean Soup

North Woods Bean Soup

Adding turkey kielbasa lends this hearty soup recipe a rich, slow-simmered flavor even though it takes just 25 minutes to make.

Cooking Light JANUARY 2002

• Yield: 5 servings (serving size: about 1 1/2 cups)
• Total:25 Minutes

Ingredients

• Cooking spray
• 1 cup baby carrots, halved
• 1 cup chopped onion
• 2 garlic cloves, minced
• 7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces

• 4 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon dried Italian seasoning
• 1/2 teaspoon black pepper
• 2 (15.8-ounce) cans Great Northern beans, drained and rinsed
• 1 (6-ounce) bag fresh baby spinach leaves

Preparation

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Recipe Time

Total: 25 Minutes

Nutritional Information

Amount per serving (1 1/2 cup per serving)

• Calories: 227
• Calories from fat: 15%
• Fat: 3.9g
• Saturated fat: 1.2g
• Monounsaturated fat: 1.3g
• Polyunsaturated fat: 1.2g
• Protein: 18.1g
• Carbohydrate: 30.8g
• Fiber: 6.7g
• Cholesterol: 26mg
• Iron: 3.5mg
• Sodium: 750mg
• Calcium: 112mg

LivingAfterWLS Publications for International Customers

Hello Everyone - I've been getting many requests from our Canadian Neighbors for our LivingAfterWLS Publications including the 5 Day Pouch Test Manual and Cooking with Kaye. These titles are available in eBook format for immediate download from Amazon Canada. Amazon also provides a free download for a Kindle eReader for your convenience to enjoy any of their eBooks on any device. Follow the link below:


In Canada visit Amazon.ca Kindle Books
LivingAfterWLS Canada





In the United Kingdom visit Amazon.co.uk
LivingAfterWLS United Kingdom




In the United States visit Amazon.com Kindle Books
LivingAfterWLS US

Quick Reminder: Walking Improves Health, Boosts Metabolism

Walking Fights Disease

Studies show that even small amounts of brisk walking can improve health.

• 18 minutes of brisk walking reduces the risk of coronary heart disease by 36%.
• 21 minutes of brisk walking reduces the risk of stroke by 43%.
• 30 minutes of brisk walking reduces the risk of type 2 diabetes by 30%.

Improve Mood
To improve your mood walk 60 minutes a day. Researchers at University of North Carolina followed women who walked 30 or 60 minutes a day for 3 days a week for 6 months. Those who trekked the longest reported feeling four times more positive about their bodies and their abilities to get through the day than those who walked half as long. Try to schedule a 60 minute workout at least once a week.

More ways to boost metabolism: LivingAfterWLS Weekly Digest

Pumpkin Soup: Explore the Possibilities

Featured recipe from Cooking with Kaye

Cooking with Kaye: Pumpkin Lovin' Recipes

 

Libby's Best Creamy Pumpkin  Soup 

Vitamin Rich and Delicious
Shared with permission from Very Best Baking by Nestle.

"Creamy Pumpkin Soup makes a great first course for a Thanksgiving meal or fall and winter entertaining." Pumpkin is rich in vitamin A and a single serving of this soup provide 220% of the Recommended Daily Value.

Ingredients

1/4 cup (1/2 stick) butter or margarine

1 small onion, chopped

1 clove garlic, finely chopped

2 teaspoons packed brown sugar

1 can (14 1/2 fluid ounces) chicken broth

1/2 cup water

1/2 teaspoon salt (optional)

1/4 teaspoon ground black pepper

1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin

1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk

1/8 teaspoon ground cinnamon

Directions
Melt butter in large saucepan over medium heat. Add onion, garlic and sugar; cook for 1 to 2 minutes or until soft. Add broth, water, salt and pepper; bring to a boil, stirring occasionally. Reduce heat to low; cook, stirring occasionally, for 15 minutes. Stir in pumpkin, evaporated milk and cinnamon. Cook, stirring occasionally, for 5 minutes. Remove from heat. Transfer mixture to food processor or blender (in batches, if necessary); process until smooth. Alternatively, use an immersion blender to puree mixture. Return to saucepan. Serve warm.

Nutrition: Recipe serves five. Per Serving: 230 calories, 7 grams protein, 15 grams fat (10 grams saturated) 17 grams carbohydrate, 4 grams dietary fiber.


Stir-in Ideas:  
For variety try these yummy stir-in alternatives to the basic creamy soup recipe: 

 

Chicken-Pumpkin Soup

Add 2 cups cooked shredded chicken to soup for last 5 minutes of cooking. Rotisserie chicken works wonderfully in this soup to boost the protein value. 

Tex-Mex Vegetarian Pumpkin Soup

Add 1 can black beans, rinsed and drained; 1 (14.5-ounce) can southwestern style diced tomatoes; 1 cup shredded Cheddar cheese; 6 green onions, chopped, 1/2 cup sour cream. Add the beans and tomatoes at the same time you add the broth. Cook and stir as directed. Do not process with blender, keep the texture chunky. Ladle soup into bowls, top with cheese, green onions, and sour cream.

Bacon-Pumpkin Soup

Begin by cooking 1/2 pound of chopped bacon, 1 chopped yellow onion, and one clove minced garlic in soup pot over medium-high heat. When bacon is cooked and onions translucent remove 1/4 cup and set aside for garnish. Omit butter and proceed with recipe as directed. Serve warm, garnish with shredded cheddar or diced fresh tomatoes.

Apple-Pumpkin Soup

To add sweetness add 1/3 to ½ cup apple juice to the soup mixture. Or add one small chopped apple to mixture for sweetness and extra fiber. Remove from heat and stir-in ½ cup low-fat cream cheese or Ricotta cheese. Delicious!

Honey-Mustard Pumpkin Soup

Using the Basic Pumpkin Soup recipe omit the Splenda and crushed red pepper. Add 2 tablespoons honey and 1 tablespoon of prepared mustard. Taste for flavor and adjust accordingly.

Mushroom Pumpkin Soup

In 1 2-quart saucepot sauté ½ cup of chopped yellow onion and 8 ounces sliced mushrooms. Salt & pepper to taste. When vegetables are tender add the Basic Pumpkin Soup ingredients. Bring mixture to a low simmer and heat five minutes. Taste and season with ground nutmeg and Splenda.


More recipes to enjoy: Cooking with Kaye Pumpkin Lovin'

Cooking with Kaye: Pumpkin Lovin'

Link to Cooking with Kaye

 

Just Published: Cooking with Kaye Pumpkin Lovin, our recipe newsletter. Check out the newsletter online in our archive: CWK: Pumpkin Loving.  Thirteen healthy and delicious recipes.

 

"Greetings: 

Halloween is here and so begins the "Feasting Season."  Have you picked up on the news reports the last few weeks? Americans are expected to spend $2 Billion on candy this year for Halloween treats. According to big box stores customers have been stocking up for nearly 5 weeks now and will return again to replenish their candy supplies before the little costumed door knockers come calling on Thursday night.

It is no wonder we are confounded by so much temptation. Nobody wants to feel left-out of the Halloween hoopla but we know the consequences of a candy fest can be catastrophic for us. In today's Cooking with Kaye I've turned the focus away from candy to a more nutritious part of the season: Pumpkin. Once relegated to pies pumpkin is now a mainstream ingredient in savory dishes, warming beverages, and health-promoting dishes. Pumpkin is an excellent source of dietary fiber at nearly 4 grams per 1/2 cup canned. Pumpkin is rich in beta carotene, vitamin A, and iron and low in sodium. The mild flavor lends itself to all manner of preparation.

Fans of the 5 Day Pouch Test have consistently praised the Low-Carb Sausage Pumpkin Soup as a plan favorite recipe. Pumpkin soup is remarkably good. In today's Cooking with Kaye I've shared a basic pumpkin soup recipe with several variations to keep your appetite pleased and under control. Give them a try! Also check-out our delicious Jack O'Lantern Peppers - what fun this treat makes for the whole family. And don't miss the informative article on sugar free candy and the affect on WLS patients."

 

Link to Cooking with Kaye

 

PS- - Chances are you'll come across some form of popcorn today. This can be troublesome for us potentially causing immediate digestive distress or leading to increased snacking that turns to "slider food." Take a look at this article  How to Eat Popcorn After WLS and indulge wisely."

Halloween Treat Sale at LivingAfterWLS!

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Pregnancy, breastfeeding & the 5 Day Pouch Test. Can they be friends?

Image courtesy ABC News

In a Facebook group we have a friend who is a breastfeeding mom and needs to gain control of blood sugar issues, shared earlier this week that she took the 5DPT plan to her nutritionist and received approval to follow the 5 Day Pouch Test.

Our FB Friend did everything EXACTLY RIGHT.

First she had a beautiful baby, then she decided to do something to restore her own health, energy, and nutritional balance knowing she must be healthy in order to take care of her baby. Her WLS tool in place she found the 5DPT, learned it, and then like every piece of health advice we hear says -- she asked her health care professional if this plan was right for her. Together she and her nutritionist agreed on a dietary plan to suit the new mom's needs and those of her child. Well done.

A couple comments in the original conversation need a bit of clarification from me -- I developed this plan with the help of medical experts and people on the front lines - US - it was first published in 2007. While the 5DPT was not written for pregnant or breastfeeding mothers it can be used as our FB Friend is using it. The reason I do not address this special group of WLSers is because it is very difficult to find a WLS patient and a OB/Gyn/Ped nutritionist willing to test and "experiment". Especially in the early stages of program development. Think about a time when you may have had an infant after WLS, and if someone had said "Wanna try this thing for 5 days to see what it does to you and your baby?" Hell No! So without a study group I have valid research to present. No test group, no control group.

However -- I have worked with 8 nutritionists who have guided over 300 women through the 5 days successfully. They use the existing plan and their professional nutritionist helps them make adjustments to insure the health of mother and baby. LivingAfterWLS does not have a 5DPT ***FOR*** pregnant or lactating mothers. But we do offer the advice to take it to your nutritionist and use it as one of the tools for your best health for you and your little one.

If you follow me closely you know I have high regard for the UnJURY medical grade protein products and use them in many high protein recipes. I am not a paid spokesperson - I just think they have top quality dietary support for us after WLS. Experts agree. Please link to this article on their website to learn more: Pregnancy, Breastfeeding and Protein Intake

Weight Loss is not a Competition

Featured in today's 5 Day Pouch Test Bonus Bulletin
Link to Bulletin in our Archive: 5DPT October Bonus Bulletin

"Thank you for joining me for this Bonus edition of our 5 Day Pouch Test Bulletin. I've watched and participated in the WLS community now for many years observing patterns and trends as they come and go. One pattern that has held consistent is the uptick in competitive weight loss come the fall season. While it may be unpopular for me to say so - matters of health are not competitions.

Matters of health - including weight management - are personal initiatives necessary to improve one's own quality of life and wellness.

I understand the drive to join challenges promoting weight loss or fitness accomplishments. And when used to strengthen bonds between people with like-minded goals these organized pacts are powerful motivators. But when challenges become measures of success or failure based on another person's weight loss compared with our own weight loss the benefits turn to detriments that ultimately cause feelings of failure or inferiority.

Because the competitive talk is so loud this time of year I invite you to take a look at this topic I first addressed in 2011. Please thoughtfully consider the role competition is playing in your weight loss and weight management efforts. You have the right to include in your life things to support and promote your health and discard the things that derail your health. I am your champion in doing the best you can to live well after weight loss surgery. 

I hope you enjoy this bonus bulletin and I wish you the best today and always!  Sincerely,

Kaye Bailey"

Read the Bulletin

Contest Winner! Splenda Sweetened Pumpkin Bars

Chocolate Chip Pumpkin Bars 

This is a recipe contest winner with a 4+ star rating at Splenda Brand. com found here: Chocolate Chip Pumpkin Bars. Pumpkin is a rich source of vitamin C and beta carotene. These came together quite quickly and had nice plate appeal -- and no leftovers!

Ingredients:
1 1/3 cups flour
1/4 cup SPLENDA® Brown Sugar Blend
1/2 cup SPLENDA® Sugar Blend, divided
1 cup old-fashioned oats
1/2 cup chopped walnuts or pecans
3/4 cup light margarine
1 package (8-ounce) container fat free cream cheese
3 eggs
1 (15 ounce) can pumpkin
1 tablespoon pumpkin pie spice
1 cup mini chocolate chips

Directions
Preheat oven to 350 degrees F. Line a 13X9x2-inch pan with foil and spray with a non-stick cooking spray. Set aside.

Combine flour, SPLENDA® Brown Sugar Blend, half of the SPLENDA® Sugar Blend For Baking, oats and walnuts. Cut in the margarine with a fork until the mixture is crumbly. Press all but one cup of the crust mixture into the bottom of the prepared pan.

Bake for 15 minutes. Allow to cool.

Beat cream cheese, eggs, the remaining half of the SPLENDA® Sugar Blend For Baking, the pumpkin and the pumpkin pie spice until it is well blended.

Pour the cream cheese mixture over the pre-baked crust and sprinkle with the 1 cup of remaining crust and the chocolate chips.

Bake for 25 minutes or until set. Lift from pan to cool. Cut into 24 bars. Serves 24: 1 bar each. Per serving: 150 calories, 4g protein, 5g fat, 21g carbohydrate, 12g sugar.

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Recent changes to gmail may have you missing our terrific LivingAfterWLS Newsletters including Weekly Digest, Cooking with Kaye, and 5 Day Pouch Test monthly bulletin.
 

Technical Note for our Gmail Subscribers

Gmail's inbox has changed again. To help you navigate the changes, we've taken a closer look at the service's new customizable tabs. Designed to make your inbox more approachable, tabs organize your incoming mail into categories, giving you an at-a-glance look at what's new.

We take great pride in our LivingAfterWLS emails and maintain an 85/ 15 percent ratio of editorial content (85%) to promotional content (15%). Our promotional content provides revenue so we may offer our newsletters free. In some instances the new Gmail tab may file our newsletters under Promotions rather than placing them in your Primary tab. The technical news site Mashable has a terrific tutorial on customizing your tabs so you can find our emails and other important correspondence where you expect to see it. Link to the Tutorial 

Think twice before you snack to boost metabolism

Considering a snack to boost your metabolism? Not so fast. There is a much more efficient way to boost metabolism to promote weight loss and enhance mood. Learn more in our LivingAfterWLS Weekly Digest: Change your health destiny

"In today's Weekly Digest we focus on Rule #4 of the Four Rules: Daily Exercise. For me this is the most challenging of the Four Rules, it just seems so difficult to include daily exercise into my over-scheduled schedule. But there is something so basic, so easy, so inexpensive that we can do daily and it will completely change our metabolism, our mood, our weight loss results. That thing is walking. Study after study confirms that a little walking goes a long way to improve our health and weight management efforts. Today's Digest is full of information and inspiration to get us moving, one step at a time, in the right direction. I am already excited to get out and get walking!"

The claim is often made that we need to eat every 3-4 hours to boost our metabolism. However, I've found this leads to snacking on foods that do not necessarily boost metabolism. Eating lean protein may boost metabolism because it is a high-thermic food (requires more calories to digest than the calories it provides). If we are following the Four Rules and eating Protein First our metabolism is already boosted by diet. A better way to sustain high metabolic burn is to include physical movement in our activity throughout the day. Consider this the next time you are inclined to boost metabolism with a snack.

Link to the Digest: Change your health destiny

Get 'em where you shop! LivingAfterWLS eBooks

Now available everywhere in eBooks!

LivingAfterWLS is pleased to announce that our publications by Kaye Bailey are available in eBook format for your portable reading and reference pleasure. Check them out in the LivingAfterWLS General Store. Or with one of our eReader Partners: Amazon Kindle; Barnes & Noble Nook; Kobo ; iTunes Store, Google Play and Primedia eLaunch Bookstore.  eBooks are an excellent option for our readers outside of the United States! LivingAfterWLS General Store Amazon Kindle  ~  Barnes & Noble Nook  ~  Kobo  iTunes ~  Google Play  ~ Primedia eLaunch *Prices may vary by store, please find the perfect option for your enjoyment.

Shop the LivingAfterWLS General Store for eBooks!