Fun Friday Recess

Greetings Neighbors!


As you know, our dear Diane "songbirddiane" has stepped down from her post as Fun Friday Hostess because she has so much LIVING happening right now. She has done a tremendous job with our favorite Neighborhood Game Show. Please use this thread as an opportunity to thank her for her effort and dedication. I know that even if I don't play Fun Friday each week I enjoy reading and watching.


Prizes: Please give our new LAWLS assistant, Camie, a big hug and thanks for catching us up on Fun Friday prizes!! She is doing a great job. If you wish to donate a prize to the Fun Friday Prize Trunk send it along to her at this address:


LivingAfterWLS, LLC
Attn: Camie/Fun Friday
PO Box 311
Evanston, WY 82937


As we traverse the final weeks of Summer Fun Friday will go on recess and resume on Friday, September 11. I look forward to welcoming a new Fun Friday Host/Hostess and some great questions and answers.


CHEERS!
K.

Day 6: Beyond the 5 Day Pouch Test

By now you are familiar with the term "Day 6" It is the lifestyle we try to follow after doing the 5 Day Pouch Test. The following is a refresher on what Day 6 is all about. This is such an important topic that my next book (coming out October 26) is all about Day 6.

Taking your 5DPT to the Next Level
by Kaye Bailey

Most of our centers taught us the "Four Rules" the first of which is Eat Protein First. Hopefully you received more specific instructions from your center, but if not here are some guidelines that work for me and for many others as we try to follow the Protein First Rule. A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

But we cannot live by protein alone: we also need fat and carbohydrates to ensure all of our bodily systems are properly nourished and functional. Fat will show-up in your meals without much effort to include it in your diet. And fat is necessary for the absorption of nutrients in your intestine so don't be afraid of it. Aim for 10 grams or less fat in your main dishes. Carbohydrates should come in the form of vegetables and fruits with very limited servings of whole grains or starches. Processed carbohydrates should be eliminated. If you are eating sufficient protein (20 grams per meal) and including complex carbohydrates in your diet you should not have physical cravings for processed carbohydrates such as crackers, chips or sweets.

LivingAfterWLS Kitchen: Great Day 6 Recipes

Measuring protein, fat, and carbohydrates can be confusing and inconvenient. But you can develop a rhythm that relies on your sensibilities and your pouch for proper balance. Try this: Eat 2 bites of protein, taking your time. Follow that with 1 bite of complex carbohydrate such as salad greens or steamed vegetables. This is called the 2B1B Rhythm: 2 Bites Protein, 1 Bite Carbohydrate. The fat comes along as a stowaway so you don't need to worry about that. Repeat the 2B1B rhythm, taking your time, and stop when your pouch signals fullness. When you are full you are done. Push away from the table.

Continue to observe the liquid restrictions: no liquids 30 minutes before, during, or 30 minutes after your meal. This helps you stay full longer and it gives your tiny pouch time to release digestive enzymes to help process your food and absorb nutrients.

Enjoy a variety of food to avoid boredom and satiate hunger cravings. Try recipes that include a sweet carbohydrate (such as oranges or apples) with your protein. It is proven that when a dish is both sweet and savory there are fewer post-meal cravings because our taste needs have been met. Take a look at the Day 5 Recipes: you will see many protein dishes incorporate fruit, particularly citrus, in the preparation. Not only is this a great chance to get vitamins, minerals and nutrients into your meal, it also brings a fresh flavor to the table. Expand your horizons to enjoy the best of Mother Nature's offerings. Donna Marie told us, "I plan on trying A LOT of the recipes from now on - that was one thing I didn't do before. But, if you plan ahead and shop, it is easy, and it makes a huge difference in eating."

Snacking is one of those dicey areas after surgical weight loss. Some centers are saying 5-6 "small meals" a day and others are saying "No Snacking." I think a better way to put it would be "No Grazing - Smart, Planned Snacking". But I'm not in charge of the rules. What works for me, on most days, is a piece of low-glycemic fruit mid-afternoon. It seems to boost my energy without sending me into a carb cycle. This time of year I like oranges or crisp apples. In the summer I enjoy berries, melon or stone fruit such as nectarines or peaches. If I am craving more I will add 1-ounce of cheese or 1 tablespoon of peanut butter to my fruit snack. The fat in the cheese or peanut butter works to satiate hunger cravings.

Review the Four Rules

Hydration is another key to your ongoing "Day 6" success program. I know it is challenging to get in the 64-ounces of water a day but it is oh-so-important. I get lots of questions, "Does coffee count?" "Does tea count?" "Can I flavor my water?" I believe that all liquids count, but just to be on the safe side I drink 64-ounces of water beyond my coffee and tea. One way to boost the nutritional power of your water is to add a squeeze lemon to it. Lemon is an astringent, a potent antiseptic, and contains anti-cancer properties: antioxidants. A little squeeze goes a long way to keeping your digestive system healthy. Here's a hint: at the office I use bottled "Real Lemon 100% Lemon Juice" rather than mess with squeezing fresh fruit. It works just as well. (And if you need a bit of sweetness go ahead and add your favorite sugar-substitute).

Next, include some exercise in your day. Walking, playing, laughing. It is all-good when it comes to giving your body extra oxygen. And motion will increase the level of endorphins - your feel-good hormones - and you will feel good. Feeling an afternoon slump? Try a brisk ten-minute walk and you are bound to enjoy a new sense of energy. You don't have to hurt yourself: you don't need expensive equipment. Just do something that gets you moving. Sweep the floor, dance to your iPod, walk the Mall. Anything. Your body will thank you.

Finally, Do not attempt Day 6 and beyond alone. Please come to the Neighborhood where you will meet others just like you who are doing their very best at LivingAfterWLS. You never need to be alone.

The following are some current conversations in the Neighborhood as our community members bond in sharing their Day 6 Journey. Take a look:

From mauriti:

I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)

Anyone want to buddy up?
Link to the conversation here

From Jewel in New Zealand:

Its day 6 now i lost a total of 2kg so that's 4lbs i now weigh 92kg which is the weight on my tickler scale i have not been able to get below this weight i keep putting on 2kg so it is a dance between 92,93,94 oh boy.
Here are my thoughts i need to exercise 6 times a week.Nothing too fancy either a walk,swim or use the exercycle.
The rules from my surgery team are basic
1.Eat three meals
2.Take your vitamins
3.Exercise

Do this daily and the weight will take care of it self.
When i saw my surgeon he said to me basically most people i have operated on Use food not for fuel but for emotional support.
His suggestion was get help in this area as it is a big part of it!
Doing 5dpt this has shown me how strong i am.
On a food level my biggest weekness is Milk having a latte actually mocha i did swap to just latte then add your milk for my protein shakes no wonder i have problems with the 2kg's on & off again.
Hey i have to head off i will submit my food plan to the other ladies who have buddy up on this process
CIAO Jewel


Sounds simple really.
Join Jewel and others here

Mini Breakfast Pizzas

I just found this great recipe from the American Egg Board: Mini Breakfast Pizzas. What a great way to start your day and what a healthy way to send the kids off to school.

Ingredients:
4 EGGS, beaten
1/3 cup pizza sauce
2 English muffins, split, toasted
1/2cup shredded Italian cheese blend (2 oz.) Dried oregano leaves

Directions:
HEAT oven to 450°F. COAT large nonstick skillet with cooking spray; heat over medium heat until hot.

POUR IN eggs. As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner, forming large soft curds. CONTINUE cooking - pulling, lifting and folding eggs - until thickened and no visible liquid egg remains. Do not stir constantly. REMOVE from heat.

SPREAD pizza sauce evenly on muffin halves; place on baking sheet. TOP with eggs and cheese, dividing evenly.

BAKE in 450°F oven until cheese is melted, about 5 minutes. SPRINKLE with oregano.

For more great recipes visit the LivingAfterWLS Kitchen

Water & Dehydration

Hey Guys -- This thread from the Neighborhood is darn near older than the Neighborhood! But it is still pertinent to us. As we know, WATER WATER WATER is rule #2.

Perhaps you know that two weekends ago I suffered a severe case of food poisoning, so severe that I couldn't even keep water or tea down. Not one swallow. Well, Jim was out of town and by the time he got home Monday night (I had been sick since Friday) I was extremely ill from the initial food poisoning and then the dehydration that followed. So the first lesson I learned, go get help even if husband isn't home! (LOL - I can be as stubborn as a man when it comes to seeing the doctor!) Next, try anything to get the fluids down. Dehydration can be deadly.

Health care workers use this solution for ORT - Oral Rehydration Therapy. The solution is taken by mouth to treat dehydration caused by diarrhea. Combine 1/2c boiling water, 4tsp sugar and 1/2tsp salt. Dissolve and cool before taking. The sugar may cause you to panic because we know it may cause dumping syndrome. But from my experience the dehydration was a greater immediate concern than dumping. And as always (disclaimer) it is important to seek the advice of your qualified health care professional!

Join the conversation in the Neighborhood

Kaye Answers: Veggies on the 5 Day Pouch Test

5 Day Pouch Test Frequently Asked Question: What role do vegetables and fruit play in the plan?

I am pleased that so many people include vegetables and fruit as part of their healthy post-WLS diet. Often labeled "good carbs" vegetables are an important part of our nutritional plan. But I dare say that few people have become out-of-control in a carb cycle eating vegetables or fruit. It is the simple carbohydrates (processed food or starches) that cause a carb-addiction due to the chemical reaction they cause that affects our blood glucose levels.

The high protein diet we were instructed to follow after surgery works to facilitate weight loss because protein requires so much energy to digest that we use stored energy (fat) just to process it. In addition protein is loaded with wonderful amino acids that make our bodies strong and bring about healing. When people report weight loss with the 5 Day Pouch Test it is because they have pushed their body into high metabolic burn by eating protein rich food.

If you are presently enjoying a diet of lean protein and clean complex carbohydrates then you do not need to follow the 5 Day Pouch Test. You are eating in a way we commonly refer to as "Day 6". However, if you find yourself reaching for processed simple carbohydrates such as crackers, pretzels, chips, cookies, pasta or non-nutritional grains then using the 5 Day Pouch Test to break that cycle will help get you back on the track of nutritional eating.

Beginning on Day 6 after following the 5 Day Pouch Test plan fruits and vegetables should be one-third of your nutritional intake. I measure this with the 2B/1B Rhythm, 2 Bites Protein, 1 Bite Complex Carbohydrate. In addition fruits and vegetables should be used as ingredients to flavor protein with sauces or relish and the like. During the 5 Day Pouch Test, with the exception of the Carb Monster Soups, they do not play a leading role in our diet. Low-glycemic fruit may be eaten between meals on Days 1 & 2 to alleviate the symptoms of carbohydrate withdrawal such as headache or nausea. I suggest a piece of melon, handful of berries, orange or apple.

Saucy Recipes for Grilled Chicken

Earlier this year, in Cooking With Kaye, I shared these recipes for fruit sauces for skillet chicken. Now that it is grilling season I'm finding the sauces equally as good on protein grilled outdoors. The only difference is that the pan will not have the brown bits from the chicken saute' which add so much flavor to the sauce. On the other hand fresh fruit lightly prepared into a sauce compensates for flavor. Give them a try. For your reference I've added the skillet saute' method to the bottom of this post. Enjoy!

Previously published April 15, 2009 in Cooking With Kaye
These sauce variations all include fruit as an ingredient. Many weight loss surgery patients who include fruit in their savory protein dishes report fewer cravings for sweets following the meal. Once you perfect these sauces expand your repertoire to include a greater variety of fruits to keep your palate and eye satisfied.

APPLE CIDER CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 2 peeled, cored and thickly sliced Granny Smith apples, 1/4 cup finely chopped shallot and 1 teaspoon dried thyme. Cook, stirring, until softened, 2 to 3 minutes. Add 1/2 cup apple cider and 1/2 cup reduced-sodium chicken broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Stir 1 tablespoon reduced-fat sour cream and 1 tablespoon chopped fresh parsley into sauce. Season with salt and pepper and spoon over chicken.

Per Serving: 235 calories, 30g protein, 6g fat, 15g carbohydrate.

GRAPEFRUIT-MINT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 1/4 cup finely chopped shallots and 1/4 teaspoon crushed red pepper. Cook, stirring, for about 2 minutes. Remove from heat. In a small bowl, whisk 1/2 cup reduced-sodium chicken broth, 1/2 cup ruby-red grapefruit juice, 1 tablespoon chopped fresh mint and 2 teaspoons flour. Add to skillet and return to medium heat. Cook, whisking, until slightly thickened, about 3 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with 1 tablespoon chopped fresh mint.

Per Serving: 200 calories, 30g protein, 5g fat and 6g carbohydrate.

SPICED APRICOT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoon oil to skillet. Add 1/4 cup finely chopped onion, 2 minced garlic cloves, 1/2 teaspoon ground cumin, 1/4 teaspoon ground cinnamon and a pinch of cayenne pepper. Cook, stirring, for 1 minute. Add 1/2 cup unsweetened pineapple juice, 1/2 cup reduced-sodium chicken broth, 1/3 cup chopped dried apricots and 2 tablespoons fresh lemon juice and bring to a simmer. Cook until slightly thickened, about 5 minutes.

3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with 2 tablespoons chopped fresh mint.

Per Serving: 225 calories, 30g protein, 5g fat, 14g carbohydrate, 1g dietary fiber.



Method: Basic Chicken Saute'

Follow these three easy steps for perfect skillet chicken. Select one of the ten recipe variations to add nutrients and variety to your weeknight healthy chicken supper. Increase the number of chicken pieces as desired. Please be sure to read the sauce recipe completely in order to have all ingredients on hand.

Step 1:
Season 4 boneless, skinless chicken breasts (4-6 ounces each) on both sides with salt and pepper. In a large heavy skillet heat 2 teaspoons olive or canola oil over medium-high heat. Add chicken pieces and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Step 2:
Choose one of the 10 sauce recipes. Saute aromatics in the skillet, then add liquid(s). Simmer until reduced to desired sauce consistency.

Step 3:
Return chicken and accumulated juices to skillet and simmer gently until cooked through, about 4 minutes.

Note: The recipe calls for white meat chicken breasts, but boneless, skinless chicken thighs and less expensive and work equally as well with the sauce variations and this cooking method. In fact, I prefer the darker meat chicken which is richer in flavor and tends to be moister. Dark meat chicken is higher in fat than the breast meat, however dark meat is a more concentrated source of minerals including zinc and iron.

Neighborhood News: August 11, 2009

Greetings Neighbors! Are you looking for interesting conversation and great information from others who are just like you, LivingAfterWLS? Here are a few links over to the Neighborhood so you can follow and join in the conversation. Remember, the Neighborhood is YOUR safe haven community of friends who are LivingAfterWLS! Join us!


Day 6 - Looking for Buddies
"I am starting Day 6 today, and hopefully for the rest of my life! I have written out a meal plan that incorporates dinners both my family and I can eat (My husband is not so keen on planned meals, but oh well! I am the one who does the cooking!)
Anyone want to buddy up?" Go here


Hungry for some salmon? Try Daniel's Blackened salmon. Mouthwatering picture. Click here.

Probiotics Help Gastric-Bypass Patients Lose Weight More Quickly
"In a study published in the July issue of the Journal of Gastrointestinal Surgery, John Morton, MD, associate professor of surgery at the medical school, showed that patients who take probiotics after the gastric-bypass procedure tend to shed more pounds than those who don't take the supplements. Probiotics are the so-called "good" bacteria found in yogurt as well as in over-the-counter dietary supplements that help in the digestion of food."
Read the full article and follow the conversation here

There is still time to get in on Fun Friday August 7th! This is our favorite Neighborhood quiz game with fabulous prizes! And this week's quiz is a real head scratcher. Go here to play


That's just a quick look -- remember it is always a beautiful day in the Neighborhood!

You Should Have Admitted

So, I'm going through the comment moderation for the LivingAfterWLS Blog by Kaye Bailey today. Someone signing on as "Fat Bastard" commented on the Vitamin B Supplementation post of August 5th:

"You should have admitted you were a glutton."

hmmmmm ---- isn't having restrictive stomach surgery to prevent over eating the greatest admission of gluttony? Just asking. And for the record, I do not believe gluttony was the exclusive 7 deadly sin to cause my obesity. There was sloth (lack of exercise); pride (unwilling to seek help or support); lust (hunger for all things decadent); greed (keeping all left-overs for myself) ..... you get the idea!


So I deleted the comment. What are your thoughts on this type of feedback? Is it appropriate to delete it or should we allow it so that the prejudice against the obese can proliferate?

Fun Friday has Me Scratching my Head

HAPPY FRIDAY NEIGHBORS!!!!

What a long week it has been for me and I am certainly looking forward to a great weekend with a full To-Do list around home. What have you got planned?

Fun Friday August 7, 2009

While you are waiting for quitting time how 'bout jumping over to the Neighborhood and play our favorite quiz game: Fun Friday. Today's question, brought to us by the always charming and clever songbirddiane, has me scratching my head. I'm working up my answers now and looking forward to reading many other clever responses. So join us. Remember there are fabulous prizes for two lucky winners each week!

Have Fun!

Join us in the Neighborhood!

Vitamin B-Complex: WLS Patients Must Supplement

Hello Everyone. Since 10 years ago when I had gastric bypass surgery not much has changed regarding supplementation of B-Complex vitamins for malabsorptive procedures (gastric bypass). Most surgeons and nutritionists agree we need to supplement. I continue to receive occasional B-12 injections in addition to daily use of BariCeuticals pharmceutical grade B-12 complex which is an easy to take sublingual spray. So far my blood work indicates my Vitamin B levels are appropriate and my energy and mood are sustained. It is so important that we do pay attention to our vitamin and mineral intake and keep up with annual blood tests so that we can avoid nutritional health problems later down the line. Here is a refresher article from my sydicated collection of articles at EzineArticles.com:

By Kaye Bailey - EzineArticles Expert Author

The malabsorptive nature of the gastric bypass system prohibits adequate amounts of B-complex vitamins from food sources from entering the body of weight loss surgery patients. Annual blood tests indicate that patients who do not supplement their diet with B-Complex Vitamins are deficient.

B-Complex vitamins are found in both meat and plant foods. Most dietary supplements contain the B-Complex vitamins, but many WLS patients elect to take an additional B-Complex tablet. There is risk of B-Complex deficiency due to malabsorption and limited food intake. B-Complex tablets can be purchased in sublingual form – a small tablet placed under the tongue to be dissolved and absorbed through the soft tissues of the mouth.

Learn more about BariCeuticals pharmceutical grade B-12 complex spray.

It has long been believed, although not scientifically supported, that mega doses of B-complex vitamins will combat everyday stress, boost energy and control food cravings. I can recall years ago my moody grandmother taking a trip to see the town doctor for a B-12 shot. Much to grandfather’s relief she returned from the visit cheerful and seemingly stress-free. In those days it was common for women “going through the change” to take B-12 shots.

The Vitamin B complex refers to all of the known essential water-soluble vitamins except for vitamin C. These include thiamine (vitamin B1) riboflavin (vitamin B2), niacin (vitamin B3) pantothenic acid (vitamin B5) pyridoxine (vitamin B6) biotin, folic acid and the cobalmins (vitamin B12). Each member of the B-complex has a unique structure and performs unique functions in the body. B-Complex vitamins support energy production, the immune system, proper cell division and support the nervous system.

Recent research conducted by the National Institute on Aging found that women over age 65 with a vitamin B12 deficiency were twice as likely to suffer from depression as those with a full store of the vitamin. Maybe Grandma was right to visit her doctor for that shot of cheerfulness. Today things are easier, slip a tab of feel-good nutrients under your tongue.

Article Source: Article Source: Vitamin B-Complex: WLS Patients Must Supplement

5 Day Pouch Test Support

New addition to our beautiful LivingAfterWLS Store: 5 Day Pouch Test Support -- All you need to succeed with 5 Day Pouch Test. No gimmick products here. Everything for purchase is something I use regularly and know to be beneficial to our best health LivingAfterWLS. I want YOU to succeed.
Go Here

Nearly 10% of health spending for obesity

What are your thoughts? Share them here in the Neighborhood:
http://www.livingafterwls.com/forum/index.php?showtopic=11944

By LAURAN NEERGAARD
AP Medical Writer

WASHINGTON (AP) -- Obesity's not just dangerous, it's expensive. New research shows medical spending averages $1,400 more a year for an obese person than for someone who's normal weight. Overall obesity-related health spending reaches $147 billion, double what it was nearly a decade ago, says the study published Monday by the journal Health Affairs.

The higher expense reflects the costs of treating diabetes, heart disease and other ailments far more common for the overweight, concluded the study by government scientists and the nonprofit research group RTI International.

RTI health economist Eric Finkelstein offers a blunt message for lawmakers trying to revamp the health care system: "Unless you address obesity, you're never going to address rising health care costs."

Two-thirds of Americans are either overweight or obese, and the average American today is 23 pounds overweight, said Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention.

"Obesity and with it diabetes are the only major health problems that are getting worse in this country, and they're getting worse rapidly," Frieden said Monday at the CDC's first major conference on the obesity crisis.

It's not an individual problem but a societal problem - as the nation's health bill illustrates - that will take society-wide efforts to reverse, Frieden stressed. His agency last week released a list of strategies it wants communities to try. They include: increasing healthy foods and drinks in schools and other public venues; building more supermarkets in poor neighborhoods; encouraging more mothers to breast-feed, which protects against childhood obesity; and discouraging consumption of sodas and other sweetened beverages.

The average American consumes 250 more daily calories today than two or three decades ago, 120 of them from those kinds of drinks, Frieden said. Science suggests that while eating a candy bar before dinner will spoil your appetite, liquid calories don't - you won't cut back on dinner if you have a sugary soda first.

He said there's some evidence that adding a tax to those drinks might help curb consumption, although he stressed that wasn't a view of the Obama administration.

The new Health Affairs study found obesity-related conditions now account for 9.1 percent of all medical spending, up from 6.5 percent in 1998. During that time, the obesity rate rose 37 percent.

On average, health bills for a normal-weight person are about $3,400 a year, but that rises to $4,870 for someone who's obese, Finkelstein said. Prescription drugs are the biggest driver of those costs: Medicare spends about $600 more per year on medications for an obese beneficiary than a normal-weight one.

Health economists have long warned that obesity is a driving force behind the rise in health spending. For example, diabetes costs the nation $190 billion a year to treat, and excess weight is the single biggest risk factor for developing diabetes. Moreover, obese diabetics are the hardest to treat, with higher rates of foot ulcers and amputations, among other things.

The new study's look at per-capita spending may offer a shock to the wallets of people who haven't yet heeded health warnings.

"Health care costs are dramatically higher for people who are obese and it doesn't have to be that way," said Jeff Levi of the nonprofit Trust for America's Health, who wasn't involved in the new research.

"We have ways of changing behavior and changing those health outcomes so that we don't have to deal with the medical consequences of obesity," added Levi, who advocates community-based programs that promote physical activity and better nutrition.

2009 Neighborhood Postcard Swap

Here is Kaye's other assistant Keeper Kitty with her postcards from the 2008 swap

(As posted by my new assistant Camie in the Neighborhood)

Hello.

This is my first post to the Neighborhood and my first Neighborhood assignment as Kayes assistant.

You are invited to join the second annual Neighborhood Postcard Swap and travel the world without leaving home. How it works:

Select 5 postcards from your local area, write a greeting on them signing your Neighborhood name and apply postage. (.28/cents domestic postage). Do not address the postcards, I will do that for you. Place the postcards in an envelope and mail to me at address below. Include a note with your name and postal address so I will know where to send your swap postcards. When we have received all the postcards I will address and send out postcards to all participants. So in exchange for your five postcards you will receive 5 postcards from your neighbors! Your name and address will only be seen by me and/or Kaye and never sold or used for solicitatin. International participants are encouraged to join the swap. And post on this thread so we know who is playing.

Deadline: August 20th!!!

Send postcards to:
LivingAfterWLS
Attn: Camie
PO Box 311
Evanston, wY 82931

Savory Provence Grilled Leg of Lamb

Hello Neighbors!

Tonight it is happy grilling at our place. I've got a butterflied leg of lamb on the gas grill over indirect heat.

Did you know that lamb is the most widely consumed animal protein in the world? In fact humans have spent the last 1,000 years getting the seasonings and cooking technique just right. Lamb is a staple in the southern hemisphere -- my grandkids tell me the best lamb they have enjoyed was last year when they traveled to New Zealand. Africa, India and the Mediterranean countries all have signature methods of preparing and enjoying lamb.

According to George Mateljan at The World's Healthiest Food, "Americans eat a fraction of the amount of lamb consumed in many other countries in the world. And that's too bad since this red meat is very healthful and extremely delicious, having a very tender and buttery quality." Read more about lamb at World's Healthiest foods.

Today I prepared the leg of lamb in the Mediterranean tradition with a marinade of our own You Have Arrived Savory Provence herb blend and olive oil. This sodium-free blend with contains rosemary, thyme, savory, lavender, & other herbs. I combined 2 tablespoons of Savory Provence with 1/4 cup of olive oil and rubbed the lamb with it this morning, then wrapped tightly in plastic wrap and refrigerated until grilling time. I have tossed chunks of onion and summer squash (zucchini) with the same mix of olive oil and Savory Provence to grill after the lamb is done while it is resting.

Get the Savory Provence blend in our General Store

A 4-ounce serving of lamb and 3-4 bites of grilled veggies will be more than enough to keep me full and happy for the evening. A 4-ounce (114 grams) serving of lamb contains 229 calories and 30grams of protein. Lamb is a rich source of tryptophan, a valuable amino acid most famous for inducing sleep. More importantly, lamb is a terrific source of selenium, vitamin B12, niacin, zinc and phosphorus.

The USDA recommends for safety reasons that lamb is cooked until it is medium rare indicated by an internal temperature of 145 degrees Fahrenheit. Old school cooks generally overcooked lamb which is frequently called "gray lamb". Lamb tastes best when it is hot as this tames the "lamby" or fatty taste that is often off-putting to the palate. A sweet fruit chutney or sauce or the classic mint jelly is a welcome accompaniment to lamb.

For more great protein happy recipes visit the LivingAfterWLS Kitchen.

Have a great evening! I'm off to check the grill!

Stretching After Walking

Walking Guide $4.65 in the General Store

Hello Neighbors!

As you may remember I did the 5 Day Pouch Test during the week of June 22 and incorporated our new LivingAfterWLS Walking program into my daily routine. This is week 4 of the program and includes a 20 minute walk each day for 6 of 7 days. Twenty minutes is such a great number! We can do ANYTHING for 20 minutes! This morning my walk included taking puppy for a big loop around the pond and back up the hill. He circled me twice but I kept plugging along at a steady pace and all was right with the world.

As our Walking Guide & Daily Log instructs us, warm-up and stretching are a vital part to any walking program. As the guide tells us on page 29,

"The RIGHT way to Stretch:

• Relax into the stretch
• Never force the stretch, and never bounce
• Hold the stretch 5-10 seconds, ease off the stretch, then relax into the stretch once again for another 5-10 seconds
• Take a relaxing breath as you start each stretch. Inhale through the nose, exhale slowly through the mouth
• Keep your shoulders relaxed at all times

Most injuries during stretching occur due to improper stretching technique. Remember to be gentle, relax, and never force a stretch."

How is your walking program going this week?

Smart Fitness - Walking
by Kaye Bailey - LivingAfterWLS Library

"Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens’ sport it is now a credible and fashionable form of exercise. And it’s been around for a long time – anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven’t looked back since."

Read the Full Article

5 Day Pouch Test Dangerous: Kaye Answers

by Kaye Bailey
Since the 5 Day Pouch Test was introduced thousands of people have taken control of their surgical weight loss tool by following this basic 5-day plan. The plan, which started as a simple blog post in 2007, now has a website, a blog, and over 2,000 copies of the "Owner's Manual" have been sold to people around the world. The plan and book have received positive acclaim and I am thrilled that so many people have benefited from the program.

Every now and then criticism comes along and as a researcher and writer I expect that. Recently the criticism is that the plan is dangerous and nothing more than a fad diet. Today I will put your mind at rest that you can safely and smartly use this plan to accomplish the goals and lifestyle changes that inspired you to have weight loss surgery in the first place.

Order the 5DPT Owner's Manual - $22.95

The plan, when followed as written, is not dangerous. Often patients who have gained weight or feel like their pouch is no longer working are told by their medical professionals, "You just need to get back to basics." The patient, who is already suffering feelings of failure or frustration, leaves the office feeling even worse. So they jump, cold turkey, back to high protein eating without a transitional phase from a carbohydrate cycle. This is physiological disaster not unlike a smoker going cold turkey off nicotine. When the carb cravings become unbearable we, out of necessity, reach for the comfort food and feel physically better but mentally tormented at our lack of will power.

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Easy Chicken Chasseur

(At left, Tarragon is widely used in classic French cooking for a variety of dishes including chicken, fish and vegetables, as well as many sauces, the best known being Bernaise.)

I love the flavors of tarragon and cooking sherry together - so Continental! And can we ever get enough chicken recipes? This "Easy Chicken Chasseur" comes from Taste of Home Healthy Cooking April-May 2009 issue. After trying it last night I can happily report it is delicious! For the starch eaters in your family serve with rice. But for the tiny-tummies enjoy as is. I can assure you a nutritionally balanced meal and a happy pouch. CHEERS!

From Food Dictionary.com:

chasseur sauce
[shah-SUR]
1. French for "hunter," chasseur sauce is a hunter-style brown sauce consisting of mushrooms, shallots and white wine (sometimes tomatoes and parsley). It's most often served with game and other meats. 2. Dishes prepared in a chasseur style are garnished with sautéed mushrooms and shallots.

Easy Chicken Chasseur
Serves 4 -- Total Time: 30 minutes

Ingredients:
1/2 cup cornstarch
1 pound boneless skinless chicken breasts, cut into 1-inch strips
4 teaspoons olive oil, divided
1 cup fresh mushrooms, sliced
3 green onions, thinly sliced
1/2 cup reduced-sodium chicken broth
1/2 cup sherry or reduced sodium chicken broth
1/2 teaspoon dried tarragon
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium tomatoes cut into wedges and seeded

Directions:
Place cornstarch in a large resealable plastic bag. Add the chicken, a few pieces at a time, and shake to coat. In a large nonstick skillet coated with cooking spray, brown chicken in 2 teaspoons oil. Remove and set aside.

In the same skillet, cook and stir mushrooms and onions in remaining oil until tender. Add the broth, sherry and seasonings; bring to a boil. Carefully return chicken to the pan; simmer uncovered, for 4-6 minutes or until chicken is no longer pink. Stir in tomatoes; heat through. Serve with rice if desired.

Serves 4. Per serving (without rice): 260 calories, 25g protein, 7g fat (1 saturated), 18g carbohydrate.
Diabetic Exchanges: 3 very lean meat. 1 starch. 1 vegetable. 1 fat.

The Mugs Have Arrived

Hello Neighbors!

The much anticipated "You Have Arrived" 16-ounce Bistro mugs have arrived at LivingAfterWLS headquarters and they are ready for shipping today! Sale priced at just $10.25 these gorgeous mugs are a terrific at-your-fingertips reminder to celebrate every day of this wonderful journey. Now is everything and the "You Have Arrived" motto is a constant reminder to live in the now. Jump over to the LivingAfterWLS General Store and get your mug today! Free "You Have Arrived" postcard with our full motto with every order.

"Whatever else you have on your mind,
Wherever else you think you're going,
Stop for a moment and look where you are:
You Have Arrived!"

CHEERS!

Click Here to Get Your Mug

Spices & Herbs to Soothe Indigestion

Hello Neighbors!

It is not uncommon, after surgical weight loss, to experience frequent bouts of indigestion or mild stomach discomfort. We simply do not have enough digestive enzymes. Foods that may cause indigestion tend to be processed simple carbohydrates or high in fat. Often we turn to over-the-counter digestive aids that may or may not help. Some actually do more harm because they are time released made for people with a full intestinal tract and our short-circuit systems cannot handle them either.

But what I've learned over the last 10 years of tending my tiny stomach pouch is that food mindfully prepared with limited fat and processed ingredients, and rich in protein seasoned and flavored with herbs and spices seldom results in stomach upset.

Recently we cooked pork ribs over the charcoal grill, seasoned with the You Have Arrived Grilling Blend. The Grilling Blend marries the smoky flavor of paprika with garlic, onion and a hint of cinnamon and ginger for a flavorful but not overtly spicy blend. We trimmed the fat and dry-rubbed the ribs with the Grilling blend, covered and allowed them to sit overnight refrigerated. Then we slow cooked them over low heat to 160F internal temperature. They were delicious. My stepson said he liked the Grilling blend but wasn't sure he understood or liked the flavor of cinnamon and ginger that makes this seasoning special. I explained to him:

"Cinnamon and Ginger are carminative herbs that contain compounds that can soothe the stomach and prevent gas. They are ideal for preventing and treating indigestion. That is the reason we included them in our seasoning blends: to give our tiny pouches a boost when it comes to digestion and prevent stomach upset that might otherwise occur."

In reviewing the culinary history of the world we learn that ginger has been the herb of choice for seasoning fish and seafood. Recipes date back thousands of years in China's history, to when fish and seafood weren't always fresh and often caused indigestion or worse. James A. Duke in "The Green Pharmacy" tells us, "Ancient Chinese cooks discovered that if they flavored their fish with ginger, it was less likely to cause stomach upset. Ginger has been the spice of choice for fish ever since." (Rodale Copyright 2001 - Page 103).

I think as people recovering from morbid obesity we owe it to ourselves to take advantage of the best natural remedies whenever possible. I believe this with all my heart. I learned so much about using herbs and spices as natural healers while researching and developing the You Have Arrived seasoning line. And that research taught me it is possible to achieve nutritional balance, in most cases, with the inclusion of the best ingredients in mindfully prepared meals. Don't you agree?

In addition to cinnamon and ginger the following carminative herbs can be included in the diet to avoid and/or relieve stomach distress:

anise, cardamom, chamomile, cilantro, coriander, lavender, lemon balm, licorice, peppermint, red pepper, and spearmint.

Peppermint may very well be the best digestive herb available. It is antibacterial and will fight-off food borne bugs. It promotes gastric secretions so you digest food more efficiently. It is antispasmodic, helping to prevent and relieve abdominal cramps and it is carminative to settle the stomach and prevent gas. Try a nice cup of peppermint tea one hour before meals and see how it works for you.

Visit the LivingAfterWLS General Store for a full selection of our Seasoning Blends

Dumping Syndrome Revisited

Recently Ky, author of Turtle + Butterfly = Turtlefly Adventures left this comment on the LivingAfterWLS General Store post:

"Hello. I found your blog tonight after reading your article, "Dumping Syndrome: The Dirty Secret Gastric Bypass Patients Keep". I found your article doing a google search on dumping syndrome. I am 2 years 1 month post op (Gastric Bypass) and lost 205 lbs which I have also kept off. I haven't however been able to avoid dumping and your description of how you dump almost mirrors mine. I have become very frustrated, and just wanted to say that when I read your article I didn't feel so isolated or alone. Thank you for sharing your journey and helping me to know that there isn't something wrong with me - but rather that I need to focus on the basics in order to avoid this very uncomfortable and distressing consequence of WLS. Anyway - thank you again."

It has been a long time since we talked about Dumping Syndrome on this Blog so it seems appropriate to drag out this old article from my syndication library. This is the article to which Ky refers. I still dump occasionally, still don't know why all the time. But the more I follow the Four Rules the less it happens. Take a look at this article and let me know about your experience with dumping syndrome.

Dumping Syndrome: The Dirty Secret Gastric Bypass Patients Keep
By Kaye Bailey

Dumping syndrome is an effective result of the gastric bypass system which alerts the body of inappropriate eating. Dumping syndrome is described as a shock-like state when small, easily absorbed food particles rapidly dump into the digestive system. This results in a very unpleasant feeling with symptoms such as a cold clammy sweat, pallor, butterflies in the stomach and a pounding pulse. These symptoms may be followed by cramps and diarrhea. This state can last for 30-60 minutes and is quite uncomfortable.

That was the clinical description of dumping.

This is what I experience when I dump: shortly after eating a food I don’t tolerate (sugar, milk, sugary milk products or starchy carbs) I begin to feel a bit disoriented, maybe dizzy and then an overall sense of confusion or panic takes over my mind and body. This is a mild state of delirium. Then I begin sweating. Profuse sweating that can completely soak my hair, my clothes; it drips and glistens on my skin. During this state of sweaty panic I feel like I’m out of my mind! A few times during extremely dramatic dumping episodes I literally thought I was dying, the state of distress was that severe.

At this point during a dumping episode I have learned it is best to lie down on my side and let it nature take its course. The body is efficiently, albeit painfully, correcting a chemical imbalance in the cell system. It takes great presence of mind to calm myself and lay down, but even in a state of near-delirium I now know this is the only action to be taken. I know the event is passing when the sense of panic is replaced by exhaustion and cold chills instead of sweating. Occasionally I have suffered diarrhea at this point. If I have the luxury I’ll try to take a nap or go to bed after dumping. If it is in the evening I’ll sleep through the night, and wake feeling like I’ve been run over by a truck.

The mild delirium associated with dumping is the result of an interruption of nerve impulses affecting cerebral metabolism. The interruptions are caused by metabolic disturbances such as fluid or electrolyte imbalance. When the incorrect foods are consumed and dumped into the digestive system the electrolytes get out of balance. Dehydration will also cause an electrolyte imbalance. This mild delirium is characterized by a reduced ability to maintain attention to surroundings or disorganized thinking. The daily routine can become confusing. In extreme cases a person who is dumping may experience rambling, irrelevant or incoherent speech.

After the dump passes the interrogation begins: what caused that dump? I have dumped on yogurt, sugar cookies, lobster bisque and blackberry sorbet. I have dumped after one margarita. A particularly impressive dump followed a love-fest with a piece of pecan pie. Salty potato chips that should have never crossed my lips knocked me flat quicker than a prize-winning boxer could have. I have dumped a few times for which I never determined a cause. In most cases eating the inappropriate food for my gastric bypass system is the culprit. Through trial and error I can predict most things that make me dump and I avoid them contemptuously.

The most efficient way to avoid dumping is to maintain the strict regimen practiced during bariatric infancy: follow the four rules. Eat protein first making sure it comprises one-half of every meal. Avoid snacking. Avoid all sources of simple sugar; and yes, this includes cookies, cakes, candy, sodas, ice cream and sorbet. Sip water throughout the day. When you practice this eating behavior your blood sugar will not fluctuate and you will not dump. Most patients, who crave a taste of something sweet, have learned they can tolerate a bite of fruit at the end of the meal. Proceed with caution and discover what works for you.

The first reaction when dumping begins is to try and make it stop. There is a feeling of helplessness – like trying to stop an earthquake. I have tried eating myself out of it. I have tried flushing it away by drinking water. I have tried physical motion – pacing – to get myself out of it. I have not successfully stopped a dumping episode. I don’t know anyone who can successfully halt a dumping episode. Sipping a sports drink like Gatorade will relieve my symptoms, although my surgical weight loss specialists do not recommended this practice. If you find something to bring relief during a dump, and it causes no further harm, then do it.

It is important to note that the dumping experience is different for every person. Some will always have extreme dumps and others more mild episodes. Individuals will notice dumping episodes will vary by incident. No two people dump the same and no two dumps are alike.

Dumping is a bittersweet fact of life after weight loss surgery. Because we must fuel our bodies by eating we will experience dumping. Adherence to the four rules will prevent dumping in most cases. However, every now and again we will be blindsided by a dump caused by a food never suspected. Keeping a list of poorly tolerated foods will help you avoid them. The acutely dramatic event of dumping is a convincing motivator to follow the rules and avoid the foods that have triggered a dumping episode.

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