Evening Munchies: Slider Food Territory

After weight loss surgery, and truly for most of our dieting life, the evening munchies have been a nemesis for many of us. That feeling as the day winds down that a little something snacky would be oh-so-good right now. For me, denying the evening snack urge is unsuccessful. So I've had to re-define "snack" to things that support my health and weight loss goals.

Refresher: Understanding Slider Foods

Here is a new way of looking at this nightly battle of mind over body:

What if the Evening Munchies was a blessed opportunity to one more time nurture your body with nutrients? Rather than it being a danger zone to traverse with the potential to undo all the good work you've done during the day, what if it was an opportunity to gift yourself the reward of healthy indulgence? Here are some options:

• Cheese, cottage cheese, string cheese
• Yogurt with chopped almonds and a drizzle of honey (promotes sleep)
• Fresh strawberries dipped in dark chocolate
• Warm tea with milk or frozen protein drink or "shake"
• Protein Oatmeal (Quaker Instant) with milk or yogurt & chopped almonds
• The left-over chicken-fish-meat etc. you couldn't finish at dinner
• Microwave Mug-Eggs (one of my favorites!)
• Bran Muffin (good before bed to start the morning regular)

The Strategy:

• First - acknowledge you enjoy a bite to eat in the evening.
• Second - acknowledge your health and weight loss goals.
• Third - define specific food morsels that allow you to enjoy an evening snack while promoting your health and weight loss goals.

I have learned that I seldom succeed when I "forbid" myself specific food or eating occasions (such as NO SNACKING AFTER 7pm, etc) I do much better when I acknowledge and solve the puzzle while keeping the big goals in mind.

Learn more ways to stick to the WLS High Protein diet in my book Protein First: Understanding and Living the First Rule of Weight Loss Surgery available for instant download on Amazon Kindle and wherever fine eBooks are sold.

Simple Weight Loss Accelerator Won't Leave You Sour

Cool Clear Water
You already know drinking water is good for your overall health, but fitness expert and author of This Is Why You're Sick and Tired Jackie Warner encourages spiking your water with citrus to improve cleansing and weight loss results. She recommends drinking 3 liters of water with lemon each and every day. "Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!"

Take it up with a twist of body cleansing lemon!

Check out three more Inspired Reminders in our Newsletter: Breathe, Cleanse, Eat, Treat

Make no mistake, I love my morning protein coffee. But I know that my best days start with a warm cup of lemon water. Warm lemon water is an energy booster; provides hydrating electrolytes in the form of potassium, calcium and magnesium; reduces inflammation; improves digestion; helps regulate bowel movements; strengthens immune system; improves mood while reducing depression and anxiety associated with potassium deficiency; and improves weight loss by suppressing hunger cravings. Is it any wonder that  cleanse programs prescribe warm lemon water first thing each day?

Warm Lemon Water is easy to prepare. Add 8 ounces warm (not boiling) water to a mug, add 1-2 tablespoons 100% pure lemon juice* and sweeten as desired with honey, agave syrup, or preferred beverage sweetener. Drink warm.


*I use ReaLemon 100% Juice from concentrate which is super convenient in these single-serve packets.  While freshly squeezed lemon juice is delightful it takes an extra step in squeezing the juice vs. a quick pour from the bottle or the packet. (I always keep a few of these in my handbag for "emergencies"!) For me this eliminates the extra step of squeezing fresh juice, thus eliminating any excuses I could invent to avoid fortifying my water with body cleansing lemon.  After drinking lemon water so long my body knows when I've skipped this beneficial tonic. Older and wiser now, I always opt for the easy bottled or packet solution and accept no excuses. Do what works for you!

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5 Day Pouch Test: Are you prepared?

http://www.5daypouchtest.com/index.html

There is no doubt about it: the 5 Day Pouch Test is an enthusiasm generating phenomena. More people have done the 5DPT after hearing by word of mouth how someone else took back their WLS tool and lost some weight too, in 5 easy days. If we are struggling and don't know how to "get back to basics", if we have lost all hope, and suddenly we learn about someone just like us who got back on track in five days, it is easy to get caught up in the enthusiasm.  Just like the young child eager to ride a two-wheel bicycle without training wheels we are prone to crashes when we take off too quickly without learning the rules.

I don't consider this over-eagerness a failure: it is simply misdirected energy leading to an  unsuccessful execution of the plan.  There are four errors of over-eagerness that I see frequently, but can easily be avoided:

• Not understanding the plan
• Restricting caloric intake
• Poorly scheduling the 5DPT
• Lack of Planning
• Pursuit of Perfection

Let's take a look at each point of over-eagerness and consider ways to harness the energy and excitement while taking intelligent and reasonable steps to work the plan.

I'm starting the 5DPT tomorrow, what do I need to know?
Official 5 Day Pouch Test Website
I am surprised at how often I'm asked this. Usually the question comes in an email time stamped 11 p.m. the night before! I know there is a perception that the 5DPT is just about a 5-day eating plan and I've read, "easy-peezy, just do liquids, then soft food, then protein and that's all there is to it." When people take this approach they may lose a few pounds (and quickly regain them), but more damaging, they do not return to the early post-op behaviors, diet, and lifestyle that contributed to weight loss in the beginning thus putting obesity in remission. A successful 5DPT needs to be scheduled, planned, and done with mindfulness and intent. Grocery shopping and meals should be prepared in advance when possible. There is as much mental work as kitchen work in preparing for the 5DPT and transitioning back to your post-WLS program. Use the free downloads (5DPT Free Download Tools) and make sure you fully understand the plan. I understand when enthusiasm and hope strikes we need to take quick action to harness that energy. The key to sustaining that energy is knowledge. Read all you can about the plan, don't just dismiss it as "easy-peezy," -- doing so leads to disappointment. Use the official website. Get the books if you like, or download the 5 Day Pouch Test Express Study Guide: Find your weight loss surgery tool in five focused days. (LivingAfterWLS eBook Shorts 1) the quickest way to get a grasp of the plan as it is intended to be done to enable your success.

The Complete 5 Day Pouch Test Owner's Manual on Kindle

Restricting caloric intake. Do not restrict food or caloric intake on the 5DPT. You can have as many liquid meals as needed in response to hunger or cravings. Some people are inclined to restrict food intake during the 5 Day Pouch Test: this is not encouraged because it leads to increased hunger cravings and frustration. Do not restrict food intake: less is not better. Pay close attention to the signals your body gives and when you are hungry eat something from the approved menu for the day. Soups are measured in 1-cup servings and protein drinks are measured as the recipe or package directs. Stick with these portion sizes and eat what you can in 15 minutes. After 15 minutes discard what is uneaten and take pause to experience your pouch noting feelings of fullness and satiation. Wait at least one full hour before your next serving of liquid meal. Use this time to be mindful of your body; to get in touch with your pouch. Learning to feel the pouch and listening for authentic biological hunger signals is essential to your successful weight management. If you are truly hungry after waiting one hour then have another serving of one of the approved meals. Again, take only 15 minutes to eat and continue to be alert to the signals your body sends.

Recipes: Days 1 and 2

Poorly scheduling the 5DPT.  Mark the date. Set a date and mark your calendar. Make sure you can follow the plan without the disruption of travel, social events or hormonal cycles. Enlist the support of family and friends. It is fairly common for people to schedule the 5DPT to begin on Monday and end on Friday. But many have found that scheduling Day 1 for a Saturday works more favorably for them. On Days 1 and 2 one generally needs frequent bathroom breaks, which may be uncomfortable in a workplace. Consider that as you schedule your plan. Additionally, many of us have made the mistake of completing the 5DPT on Friday only to celebrate with weekend binge eating come Saturday. If our plan starts on Saturday and concludes on Wednesday we can more easily transition to a Day 6 lifestyle on Thursday, thus avoiding the weekend binge phenomena. Consider all of this before scheduling your 5 Day Pouch Test.  Scheduling it for the right time significantly improves our chance for success.
Get Answers! Review the FAQ's

"You already know how to lose weight using your surgical tool. So let's get back to those basics the smart way."

Featured Article: 3 Keys to Back to Basics After WLS

Lack of planning. You must plan ahead to have the prescribed foods available once the plan begins. You must also take the necessary steps to remove trigger foods from your environment as much as possible. Before the plan begins, please make preparations: this will ensure your success. Plan your meals for all five days and do the grocery shopping before starting the 5DPT. We all know that the supermarket is temptation alley, do your best to avoid going there for these five days. Many people are surprised at the relief and empowerment they feel upon making their food plan for five days. With the menu choices made there is little to dwell upon and we have spare energy to focus on getting back on track.

5 Day Pouch Test: Download Free Tools

Pursuit of Perfection.  At least once a day I receive this question, "I messed up on Day 1: Should I start over to get it perfect?" I have never done the 5DPT perfectly and I do not know anyone who has. Rather than make the five days about perfection make this time about learning. Little mistakes will not stop the world from turning. So forge ahead doing your very best and forgive little mistakes. Learn from each day, review the key learning points and make notes on your 5 Day Pouch Test Journal. Emerge on Day 6 knowing more about yourself and how to work your tool. You can do this! One of the biggest dietary mistakes we make is thinking we must be totally perfect or totally imperfect. We do not have to manage our plate with an all or nothing strategy: this has never worked for keeping our obesity under control. Start thinking about doing your best in the moment and on the day and celebrate the little moments. Our LivingAfterWLS motto embraces this: "Stop for a moment. Look where you are: You Have Arrived." Now is everything.  Never forget that perfection is not the goal in anything: doing our best on the day and in the moment is always the goal.   5DayPouchTest.com

New Year's Resolved: Five Strategies for Success

 Happy New Year Dear Readers!

Are you resolved to make this year -- 2017 -- your healthiest year ever using your weight loss surgery tool? If so, then join me! I am ready for this fresh new start and I'm eager to go the distance to take advantage of my WLS and make this my healthiest year ever. I know it takes work to maintain a healthy weight and healthy attitude after bariatric surgery -- after all, I've been at this since my gastric bypass in 1999! So with your interest and mine at heart I'm pulling out some great advice I've accumulated over the years and adding some new nuggets of wisdom to this knowledge base so we can all be inspired and motivated to do our best in 2017.

Let's begin today, January 1, with 5 strategies for success. They work. I know they do. Give them a try and find out how attainable success can be for you.

Thanks for joining me today! I look forward to spending a meaningful year with you on this crazy journey we call LivingAfterWLS!

CHEERS!
Kaye

Five Strategies for Success

1. Preparation
The 5 Day Pouch Test is most successful when there is considerable preparation done in advance of Day 1. First, learn the plan completely. Next, plan your meals and do your grocery shopping to avoid a stop at the store during the 5 days. Finally, create a storm of enthusiasm as you embark on this experiment. Get excited about being in control of your health and nutritional wellness. Anticipate that you will succeed with the 5DPT, that you will emerge on Day 6 with renewed confidence in your pouch and the excitement that comes from taking control over the Carb Monster.

Review the Plan: 5 Day Pouch Test

2. Find a Friend
Do not travel alone. The power of friendship and bonding breathes life into our heart and soul. In the Day 6 book  I wrote, "Ask for help. Often I receive letters from Neighbors who have gone missing from our online community. They start, "Sorry I haven't been around the Neighborhood, I've been struggling lately." It is an odd thing that at times when me most need help we retreat. Let me assure you, there is always someone doing well in the Neighborhood who has strength to spare. When you are struggling don't retreat, come to the safe haven circle of friends and let the collective strength buoy you in your time of need. Ask for help. In the karma of life your turn will come around to give back in a friend's time of need."

Official 5 Day Pouch Test Facebook Group

3. Pot of Soup
Never underestimate the comforting power of a healthy well-made soup: it is your best weapon in the battle against the Carb Monster. Use any fresh vegetables that you like. Saute them in a scant amount of olive oil which will help your body absorb the nutrients and then simmer in reduced sodium chicken, beef, or vegetable broth until nice and tender Serve yourself some delicious goodness one cup at a time and feel the love.

Try These: Carb Monster Soup Recipes

4. Practice Kindness
It simply breaks my heart when I read the self-loathing talk so many of us express when we feel we have failed at weight loss surgery. I think because we are encouraged to set goals we think there is a finish line. But in this effort we are in the race for life; there is no finish line. Sometimes during the race we are full speed ahead and other times we are one foot in front of the other trudging along. I believe on most days we are doing the best we can to make it work in a world where it is much easier to be fat. So please, be kind to yourself. Treat yourself with the compassion and respect you show your dearest friend. Stop the self-loathing dialog and replace it with the generosity in your heart that you so willingly give to others. Be kind to yourself. Please?

More about the role of self kindness: Day 6: Beyond the 5 Day Pouch Test by Kaye Bailey

5. Focus
Practice mental presence during the 5 Day Pouch Test. Be mindful of all you eat, how you move your body and observe your energy levels and patterns. Be completely aware of yourself and identify the things that are working and helping you to feel refreshed and alive. Use the 5 Day Pouch Test journal to record your experience and focus on learning about yourself. Awareness is not selfish, it is part of the process of understanding so that we may improve our health and wellness. Carry this focus forward to Day 6 and continue to treat your body in a kind and healthy manner and avoid stepping back into the the self-loathing and unhealthy behavior that brought you here.
Download 5 Day Pouch Test Journal

Make it Today: Pumpkin Spice Protein Mix

Greetings Readers!
I'm so happy to join you again here on the LivingAfterWLS Blog. The research side of my work with weight loss surgery has taken priority of my time in 2016, but I am happy to say that my 2017 schedule is much more favorable for writing and sharing with you all I've learned. I have some great things to share that will help each of us achieve lasting successful weight management for life after surgery. I am looking forward to actively publishing to this blog, issuing our Newsletters, and participating with you in social media in the coming days, weeks and months of 2017.

Join our mailing list for free, meaningful LivingAfterWLS Publications

Earlier this year we published a newsletter that featured this Multi-Use DIY Pumpkin Spice Protein Mix recipe and ways to use it as we actively seek to increase our daily protein intake. This newsletter was so well received by our subscribers it has been our most popular publication of 2016. You can read this newsletter in full online in our archive: Pumpkin Spice Protein Mix

Multi-Use DIY Pumpkin Spice Protein Mix

A fortified mixture providing quality protein and superb autumnal flavor to a variety of health promoting treats. This multi-use dry mix makes 28 servings (2 tablespoons dry measure) per batch of Pumpkin Spice Protein Mix. The nonfat dry milk provides valuable nutrients including calcium and vitamin D and lightens the protein powder making the Protein Mix suitable in many recipes.

Ingredients:
2 cups Pure Protein Plus French Vanilla Dietary Supplement or your favorite vanilla flavored protein powder*
1 1/2 cups Carnation Instant Nonfat Dry Milk
2 teaspoons cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1/4 teaspoon ground mace
1 pinch ground cloves

Directions: In a large bowl whisk together all dry ingredients. Store mixture in an airtight container (I like to use recycled mason jars) in a cool dark place. Use often for best freshness and to promote improved health with increased protein intake. In humid climates mixture may be stored refrigerated. Shake container well before using to ensure ingredients are well blended and evenly dispersed.

*For best results use a protein powder that contains at least 15 grams protein and 5 or fewer grams carbohydrate per serving.

Nutritional Estimate (based on products specified in recipe): Per 2-Tablespoon serving: 218 calories; 8 grams protein; 6 grams carbohydrate; 1 gram dietary fiber; 0 grams fat. A good source of vitamin D, calcium, B vitamins, and electrolytes.

Pumpkin Pie Cheesecake Parfait

The above detailed Protein Mix is used to produce delicious protein fortified beverages and treats in the following recipes that can be obtained in the newsletter by clicking the recipe title or linking directly to the newsletter in our archive: Pumpkin Spice Protein Mix

• Pumpkin Spice Protein Latte
• Protein Pumpkin Spice Iced Coffee
• Pumpkin Spice Protein Coffee
• Pumpkin Pie Cheesecake Parfait
• Pumpkin Cheesecake Pie
• Autumn Pumpkin Oatmeal

For a limited time we are including an 8-page printed booklet containing these terrific recipes free with any order from the LivingAfterWLS Bookstore - No Coupon Required! Check out the quality publications in our store and get your booklet free, while supplies last!

 

From the Archives: Managing Slider Food & Evening Munchies

5DPT: May Bulletin - Managing Slider Food & Evening Munchies

ICYMI: In Case You Missed It the 5 Day Pouch Test May Bulletin is now available live in our online archive. Link to 5DPT Bulletin to read your information packed newsletter full of facts, tips, and hints to successfully manage your weight with weight loss surgery, the 5 Day Pouch Test, and LivingAfterWLS. Click now - the information is great & free! Enjoy. Link: 5DPT May Bulletin

    "Thank you for joining me today in this information packed 5 Day Pouch Test Bulletin. I have been following various conversations in social media groups about weight regain after bariatric surgery and share with you today articles that I hope will promote a calm understanding of how weight regain happens. Featured topics include slider foods, ways to relieve nausea, and protein supplements. I hope you find something useful as you pursue a long lasting healthy weight with surgery. Thanks for taking time from your busy life to join me here today."  Continue Reading

Remember the Official 5 Day Pouch Test Website is open 24/7!

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Four easy things for a perfect WLS day

Hot Off the Press! LivingAfterWLS Inspired Reminders email bulletin.

Link to check out our fresh new layout and power-packed content to support your weight loss surgery health and weight management goals. View it live in our archive or subscribe to receive this valuable information delivered free to your Inbox.

LivingAfterWLS Inspired Reminders September 8, 2016

Enjoy a perfect WLS day by doing these four easy things this morning.

Do These Four Simple Things Today!

Broken eggs and a perfect day

by Kaye Bailey

The old wisdom warns that trouble comes in threes and I've found it to be more true than not. It seems if my day gets off to a rocky start things are unlikely to improve as one problem leads to the next. Maybe, like me, you have all the desire in the world to get your day off to a great start doing what is necessary to support your WLS goals and then, as the saying goes, life happens and off track we go. In the 5 Day Pouch Test we use the metaphor of broken eggs: if we drop one egg from the carton and it breaks we don't discard the rest of the eggs. We clean the mess and move forward understanding that broken eggs happen but one broken egg is not worth spoiling the whole dozen. In the day-to-day of living we can apply the metaphor and rationalize that one oops in a day doesn't mean the entire day is a disaster. But sometimes it is easier said than done, at least for me.

What if we had a sure-fire strategy to start the day with four easy actions that support our big picture goals of weight loss and weight management using the WLS tool? If we've already accomplished four simple actions in favor of a good day won't those help shield us from the bumps and bruises of the daily "broken eggs" we are bound to encounter?

Today's Inspired Reminders Bulletin offers four easy, quick, and affordable things we can all do to prepare the way for a perfect WLS day. I invite you to try these four little actions every day for one week and just see what a wonderful world of success opens for you as you pursue the best life, Living INSPIRED After WLS.

Link to the Bulletin

5DPT Special FAQ & Answers Spring 2016 Edition

Now Live in our newsletter archive and delivered to subscriber Inboxes today!

5DPT Special FAQ & Answers Spring 2016 Edition

Welcome to the Special Edition Spring 5 Day Pouch Test Bulletin. Each season we enjoy gathering your hot topic questions about the 5 Day Pouch Test and answering them here in an exclusive email dedicated to the topics important to people like you that are focused on maximizing your health and weight management benefits with WLS and the 5DPT. I appreciate the valuable time you've given this publication and will do my best to make it time well spent. So let's get started with this seasons hot topic FAQ and Answers!  (Don't forget you can always access our growing library of FAQ's and Answers at www.5daypouchtest.com - click the FAQ link).

Hot topics covered in this info-packed FAQ and Answers Newsletter:

• Why it's called a test?
• What if my pouch seems broken after the test?
• What are the time restrictions or liquid restrictions and why are they important?
• How are soups considered liquid?
• What about caffeine and coffee on the 5DPT?

These questions and many more answered for you in this quarterly special edition newsletter. Check it out online and be sure to subscribe so you never miss another issue.

 5DPT Special FAQ & Answers Spring 2016 Edition

5DPT: May Bulletin - Managing Slider Food & Evening Munchies

ICYMI: In Case You Missed It the 5 Day Pouch Test May Bulletin is now available live in our online archive. Link to 5DPT May Bulletin to read your information packed newsletter full of facts, tips, and hints to successfully manage your weight with weight loss surgery, the 5 Day Pouch Test, and LivingAfterWLS. Click now - the information is great & free! Enjoy. Link: 5DPT May Bulletin

"Thank you for joining me today in this information packed 5 Day Pouch Test Bulletin. I have been following various conversations in social media groups about weight regain after bariatric surgery and share with you today articles that I hope will promote a calm understanding of how weight regain happens. Featured topics include slider foods, ways to relieve nausea, and protein supplements. I hope you find something useful as you pursue a long lasting healthy weight with surgery. Thanks for taking time from your busy life to join me here today."

Remember the Official 5 Day Pouch Test website is open 24/7!

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Inventory Clearance:  5DPT Manual: 2nd Edition Just $14.95

Save $10

5DPT Owner's Manual (Second Edition 2012)
We are making room for the third printing of the highly rated 5 Day Pouch Test Owner's Manual (Copyright 2012) that will feature a fresh new cover. The previous cover, shown here, is being retired. Take advantage of our inventory clearance and save $10 off the publisher price of $24.95. Only a few remain - Don't miss this one-time-only low low price!

Clearance Price: $14.95
Limited inventory - Order Today!

PS: Use Coupon Code SPRING2016 and save even more - $2 off any order!


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LivingAfterWLS Publication Pricing

Dear loyal Friends and Readers:
We have so truly appreciated your support of the LivingAfterWLS publications for nearly 10 years.
It has come to our attention that some unauthorized vendors are listing our books at obscene prices for sale on Amazon. Please be assured that this is not the practice of myself or LivingAfterWLS, LLC. We are horrified to learn this and thus far have received no corrective assistance from Amazon.

Therefore we issue this plea to you:
When considering buying one of our titles please
be sure to look at “BUYING OPTIONS" and select
your purchase from the LivingAfterWLS Store.
We are not responsible for (and are disgusted by)
unauthorized vendors listing our books at obscene
prices to discourage your purchase.

We plead with you not to support these merchants.
Our fair trade prices are shown here in this graphic.
We invite you to shop at LivingAfterWLS Bookstore!

Thank you so much!
Kaye

Spring Eggs with Salmon & Asparagus

Young thin asparagus is a luxurious spring delicacy. Look for it at the market beginning in February. Bunches should be bundled tightly enough to prevent breakage, but loose enough to avoid collaring the tender vegetable spears. Store refrigerated, the cut ends of the stalks in water, until use. When properly stored young asparagus will stay fresh four to five days.

Larger asparagus may be slightly woody with tough outer fibers. Remove the tough fibers with a vegetable or carrot peeler. This reveals the tender insides while removing the tough outer fibers that some people with gastric conditions find difficult to digest.

Suitable for Day 6 & Beyond the 5 Day Pouch Test

Serving Ideas:  Serve warm with fresh buttermilk cheddar biscuits or warm buttered toast. Provide additional shredded Asiago Cheese and chopped parsley for garnish. In the summer vine ripened sliced tomatoes compliment this meal and provided heart health nutrients and sunshine sweet flavor.

Ingredients:
8 large whole eggs
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons milk, 2% low-fat
1/4 teaspoon baking powder
1 tablespoon butter, chilled and quartered
8 ounces asparagus spears, peeled and sliced
2 ounces Asiago Cheese, shredded
4 ounces smoked salmon, flaked
2 ounces parsley sprigs, coarsely chopped

Start to finish: 30 minutes
Spring Eggs Serves 4. Each serving provides 257 Calories; 21 grams protein; 17 grams fat (7 saturated); 4 grams carbohydrate; 1 gram dietary fiber. A good source of vitamin C, vitamin A, B-Vitamins including folacin (folate).

Directions: Place the oven rack in the lower third of the oven: heat oven to 325F.  Liberally coat a 2-quart oven safe casserole dish with unflavored cooking spray. (Alternatively, coat four 6-ounce custard cups with cooking spray and place on baking sheet lined with parchment paper for easy clean-up.)

In a medium bowl whisk eggs, salt, pepper, whole milk, and baking powder until slightly frothy and well blended. Pour mixture into prepared casserole or custard cups and bake 6 minutes. Remove from oven, stir with a fork, return to oven and bake 4 minutes, removing and stirring again. If eggs are curdled and near done to desired consistency evenly top them with the butter pieces, asparagus spears, shredded Asiago Cheese, and flaked smoked salmon. Return to oven a bake 2-4 minutes keeping a close watch. Remove them immediately when they reach your desired consistency. Garnish with chopped parsley.

Alternative Method: Cooks that are confident in their stove top skills may prepare these eggs in a skillet following the usual best practice and method for skillet scrambled eggs.

Store leftovers in single-serve microwave safe containers. Gently reheat 30 to 60 seconds and enjoy another high protein meal.

Today Inspired: Rise After the Fall

I know that we've heard the cliche since childhood, pick yourself up when you fall. But how many of us live the philosophy? This is one I need to work on and this one applies to the 5 Day Pouch Test. As you know I've written the 5DPT is not about perfection, but more about persistence and learning. Nobody has ever done the plan perfectly, but many have done the plan well enough to use it effectively as a vehicle for change in their weight management with WLS. So here is the Today Inspired for all of you today!

Today Inspired are original images by me, Kaye Bailey, with inspired quotes to elevate our mood and motivate positive personal growth. I hope you enjoy them.  Thanks for visiting the LivingAfterWLS Blog.

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Irish Flavor: Cock-A-Leekie Soup

The 5 Day Pouch Test: Express Study Guide

This week, in celebration of St. Patrick's Day, consider a refreshing and hearty soup that brings an Irish flair to your table while supporting your weight management goals after weight loss surgery. A well-made soup is a terrific remedy for carb cravings without taking us off-track in our post-WLS Protein First diet. (Protein First: Understanding and Living the First Rule of Weight Loss Surgery). The complex carbohydrates found in vegetables and fruit (celery, carrots, leeks, and prunes) and grains (barley) support our nutrition goals without adding empty calories from simple carbohydrates to our meals.

This cleverly named soup features chicken, celery, leeks, barley, and the surprise ingredient prunes for a delightful marriage of flavor and texture in one satisfying bowl.  Each 1-cup serving provides about 400 calories with 18 grams protein, 6 grams fat, 20 grams carbohydrate, and 4 grams dietary fiber.  Leeks are a beneficial digestive aid and can soothe an irritated WLS pouch. The prunes add sweetness and chewy texture to the soup for a refreshing flavor burst, don't leave them out. Preparation and cooking takes about an hour, a good option for a hearty weeknight supper. 

Cock-A-Leekie Soup 

Serves 6-8; 70 minutes to prepare and cook.
Ingredients:
1 (32-ounce) container chicken broth, fat free (about 4 cups)
4 cups water
2 pounds bone-in, skinless chicken thighs (about 3 cups cooked)
3 ribs celery, sliced
2 carrots, peeled and sliced
2 bay leaves
2 large leeks
1/2 cup uncooked pearl barley
1 teaspoon salt
1 teaspoon ground allspice
12 pitted prunes, chopped

In a large pot or Dutch oven combine broth, water, chicken, celery, carrots, and bay leaves; bring to a boil over high heat. Reduce heat to low; cover and simmer 30 minutes or until chicken is tender. Remove chicken to cutting board to cool.

While the chicken cooks prepare leeks by trimming and removing roots and damaged leaves and tough tops. Cut in half lengthwise, then crosswise into 3/4-inch pieces. Wash well to remove sand and debris from the growing fields that is trapped between the leaves. Add prepared leeks to the soup after you've removed the chicken. Add barley, 1 teaspoon salt, and allspice to pot; cover and cook at a low simmer for 30 minutes or until leeks and barley are tender.

Meanwhile remove the meat from the bones and cut or shred into bite-size pieces. When the leeks and barley are tender add the chicken and prunes to the soup. Simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

Shortcut:
In place of raw chicken thighs use roasted or rotisserie chicken removed from the bone (about 3 cups). Place all ingredients except prunes in large pot or Dutch Oven and cook at low simmer 30-40 minutes until leeks are tender. Add prunes and simmer 5 minutes. Remove and discard bay leaves and serve warm in soup bowls or mugs.

5 Day Pouch Test Recipes

The 5 Day Pouch Test is a back to basics program to help weight loss surgery patients return to the basics of the high protein diet following bariatric surgery. Today's blog post is about the recipes developed for success inclusion in the 5 Day Pouch Test.

The 5 Day Pouch Test: Express Study Guide

Today I'm catching up on emails and answering lots of questions. One question that keeps coming up:

Can I just use any prepared soup or soup recipe or do I have to use the specific 5DPT recipes?

The answer can be complicated and I often see others answering, "I don't know why you couldn't use this or that" or "Sure, that sounds fine to me."

Well, not so fast. I'm not a recipe snob and I certainly don't insist people follow my recipes exactly. But, the 5DPT recipes --- exactly as they are written-- have been tested by at least 8 individuals as part of a complete 5DPT plan development test. When a recipe did not yield the desired results of satiation, nutritional profile, and weight loss it was eliminated. When a recipe consistently produced desired results -- including weight loss -- we kept it in the plan. We know these recipes are successful for a variety of people with different lifestyles, cooking abilities, and back-on-track goals. That is why I always point people to our recipes first -- they get results.

5 Day Pouch Test Complete Recipe Collection: Find your weight loss surgery tool in five focused days. (LivingAfterWLS Shorts Book 2)

Will other similar recipes work? Maybe. Maybe not. If you need to make a recipe change or substitution try to do it with something that matches the nutritional data of the recipes provided. Additionally, if you are making recipe or menu changes then up your commitment to the behavioral basics of our post-WLS diet such as the liquid restrictions, the protein first rule, avoid simple carbohydrates and slider foods, etc.

Helpful Link: 5 Day Pouch Test FAQ's

More than anything in the world I want you to succeed with this plan! Do your best to follow it as we developed it. We did the testing over and over and over so you don't have to.
This is not intended as a scolding, just an explanation for why the best results come from staying true to the plan and focusing on YOUR weight management goals with WLS! I want you to succeed!
Here is a link to the website for your reference! 5 Day Pouch Test

YOU CAN DO THIS!

Hot Off the Press: 5 Day Pouch Test Bulletin May 2015

Have you read it yet? The May 5 Day Pouch Test Bulletin? This is a don't miss issue full of so much information that you need to know to maintain a healthy weight and avoid regain after weight loss surgery. Subscribers check your Inbox folders. To read it online just link below to our online archive, free for your benefit and enjoyment!
 5DPT May Bulletin Online

Introduction: "Thank you for joining me today in this information packed 5 Day Pouch Test Bulletin. I have been following various conversations in social media groups about weight regain after bariatric surgery and share with you today articles that I hope will promote a calm understanding of how weight regain happens. Featured topics include slider foods, ways to relieve nausea, and protein supplements. I hope you find something useful as you pursue a long lasting healthy weight with surgery. Thanks for taking time from your busy life to join me here today."

Featured Articles:
The Slider Food Trap: Why do we turn to these foods when we know better?

We know that they contribute to obesity because they were likely a part of our diet prior to surgery. Common sense tells us that if food contributed to our obesity before surgery it will surely cause weight gain after surgery. We promised our surgeon to follow the dietary rules after surgery, yet somehow that grit determination wanes and little by little we find our old comfort food snacks back in hand. Continue Reading

Effective ways to relieve feelings of nausea

• I don't know about you, but I'm a frequent flier in the nausea club since having WLS. My surgery was in 1999 and I have yet to break the code of understanding why sometimes I just feel sick and queasy: sometimes after I eat, sometimes when I've had nothing to eat. Smells and odors will bring on tummy turbulence for me quite quickly and eqNot the Queen's Teaually unexpectedly. Continue Reading

Protein Supplementation after WLS

• It is common to see the question, "What protein powder should I use?" asked in online groups. What is surprising, to me, is the inconsistency in answers and the passion with which people believe there is only one true and correct answer to the question. Continue Reading

Check out the full newsletter in our public archive:  5DPT May Bulletin Online

What's for Breakfast?

Breakfast Basics of WLS:

Why you must eat a high protein breakfast every day and easy, scrumptious ways to accomplish it.

Hot of the Press!

LivingAfterWLS eBook Short Volume 4 by Kaye Bailey

In this LivingAfterWLS eBook, we take a highly focused look at breakfast, the most important meal of the day. Why is it important? What are the high protein options? What about hectic mornings? We provide options for picky eaters; suggest out-of-the-box meals featuring the flavors of your favorite foods; find a superb use for last night's left-overs; place emphasis on fresh clean ingredients; reveal fail-proof preparation methods for cooks of all skill levels; and give you warm and cold breakfast meals to savor.

You will find something exciting to start your day no matter your schedule, kitchen skills, or budget!  This all new breakfast companion focuses on variety, quality ingredients, protein options: All hot topics in this Volume 4 of the popular LivingAfterWLS eBook Shorts series. The recipes are supported with 12 informative articles featuring the current scientific beliefs in health, weight management, and bariatric nutrition. Learn more than a formula: learn why certain ingredients and meals work to support your weight management goals!

Don't start another day without this knowledge in your toolbox for successful weight management after bariatric surgery. Link Here

More than 60 all-new breakfast recipes for all weight loss surgery procedures.

Tested and Approved from Kaye's Kitchen!

What's in it: Specific recipes and methods to start the day -even on the run- with a healthy high protein meal that supports your goals of weight management and balanced health following all bariatric procedures. From breakfast beverages to quick-fix microwave eggs this guide is sure to please even picky eaters and take away the guesswork out of the most important meal of the day. Over 60 all-new recipes developed with the same attention to nutrition, flavor, and ease of preparation that you have come to expect from LivingAfterWLS.

Who it's for: Patients of all bariatric surgical procedures will benefit from an improved repertoire of morning recipes to support their high protein diet prescribed for weight loss and lasting weight management after surgical intervention for the treatment of obesity.
Over 60 never-before published recipes. Put something new on your breakfast plate today! Recipes are triple tested and approved by Kaye Bailey and the LivingAfterWLS extended family including bariatric patients and people with their original organic stomach. We shared these recipes with our family: you can share them with yours. Let's get cooking!

Super Value Priced just $4.95 (approximately 60 pages)
Exclusively at Amazon Kindle

No Kindle? No Problem! Just download the free Kindle eReader app and take your Kindle library wherever you go on whatever device you prefer! Easy Fast Portable Efficient! Never lose your eBooks to a phone or device upgrade.

Buy Now Just $4.95

Tempting Recipes:
Just a few of the tempting breakfast recipes that can be prepared in under 15 minutes!

• Mocha Morning Coffee Smoothie
• Cappuccino Cooler
• Strawberry Cheesecake Smoothie
• Kiwifruit-Lime Yogurt Parfait
• Cinnamon Peach Swirl
• Chilled Plate: Caprese Layers
• Melon and Swiss Continental
• Creamy Dreamy Green Eggs
• Fiesta Quesadilla
• Salsa in the Morning Mug Scramble
• Mama Mia Egg Lasagna

Go ahead! What are you waiting for?
Instant download now: Breakfast Basics of WLS

Emotional Eating Solved

LivingAfterWLS Weekly Digest: Emotional Eating Solved
Check out the newest edition of our LivingAfterWLS Weekly Digest in our Archive:

 

"Thank you for joining me in this week's LivingAfterWLS Digest, I know your time is valuable and appreciate you spending some of it with me. Today  we discuss the reality of emotional eating - have you declared yourself an emotional eater? Being an emotional eater is not a character flaw, it is part of the human code that has evolved over many generations. From the beginning of mankind our species has sought food in response to physical and emotional needs. This is universal to every culture on the planet. The emotional need for food is so embedded in our behavior it is unlikely we can ever change it and trying to modify this inherent behavior leads to frustration and feelings of failure. Rather than change the behavior why not acknowledge it and manage it in a healthy and rational way? Today's featured article addresses just that topic: Emotional eating got you down?

We also take a look at Rule #2 - Lots of Water as a reminder how important daily water intake is to our weight loss efforts and our overall wellness.  And don't miss our Quick Tips and a delicious make ahead meal of chicken and potato skins. 

 

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power and knowledge to make this your healthiest season ever! Let's do it together!"

Link to Digest

New eBook Release: Protein First

New today from Kaye Bailey:
Protein First:
Understanding and Living the First Rule of Weight Loss Surgery

Hot of the Press! In this third release in our LivingAfterWLS short-read eBook series by Kaye Bailey we take an in-depth look at the Protein First Rule, why it matters, and how to live by the rule in a world bursting with simple carbohydrates.

Protein First: Understanding and Living the First Rule of Weight Loss Surgery (LivingAfterWLS eBook Shorts 3)

If you are asking “How much protein should we be eating for a Protein First diet?” here are the answers. Stop leaving your WLS results to chance and make a plan with current information and facts. Leaving it to chance and hoping for the best isn’t working for many of us; we are not eating the amount of protein our bodies need for optimum health, weight loss, and weight maintenance. Valuable information for all bariatric procedures and patients at all stages post WLS.


42 Tempting PROTEIN FIRST Recipes from Kaye's Kitchen!

"The reason I take time to research and report this information to you is because it can singly make a difference in the amount of weight you lose and your overall health and well-being. As disgusting as this (digestive) process is, the chewing and the mixing and the grinding – it is the difference between health and sickness, and vitally important to weight loss management and the avoidance of weight loss stalls." (Ch. 3 - Stumbling Blocks)

Super Value Priced just $4.95 (approximately 70 pages)

Exclusively at Amazon Kindle
Protein First: Understanding and Living the First Rule of Weight Loss Surgery (LivingAfterWLS eBook Shorts 3)
No Kindle? No Problem! Just download the free Kindle eReader app and take your Kindle library wherever you go on whatever device you prefer! Easy Fast Portable Efficient! Never lose your eBooks to a phone or device upgrade.

Go ahead! What are you waiting for? Get on track with Protein First right now!
Protein First: Understanding and Living the First Rule of Weight Loss Surgery (LivingAfterWLS eBook Shorts 3)