Ebola: Facts and Knowledge

Health Headlines:

Ebola: Facts and Knowledge

The headlines about the ebola outbreak in West Africa and now spreading to various regions in the world, including the United States, are frightening. And while ebola does not target weight loss surgery patients specifically, I know that our group is curious and proactive as we pursue better health and improved quality of life with bariatric surgery. To that end I'm sharing two reliable sources of ebola information that go beyond the scary headlines to inform and educate us on the facts of this deadly virus.

 

 

Please follow these links to learn more:

CDC Infographic: Facts About Ebola in the US

World Health Organization: Ebola Virus Disease Fact Sheet

Weekly Digest: Self-Compassion Leads to Weight Loss

The 5 Day Pouch Test: Express Study Guide


The LivingAfterWLS Weekly Digest is out: Check your email Inbox or go directly to online archive to read the weekly newsletter: Digest October 14, 2014

"We didn't ask for obesity and we didn't ask for the fight of a lifetime to keep it under control. Treat yourself kindly. Find your personal hell-bent determination. You already know how courageous and powerful you are: you learned that when you underwent bariatric surgery. The 5 Day Pouch Test will help you find that place again through the course of five days focused on your mental and physical wellness. Pull out your strength and reserves and let's do this together.." 

~Kaye Bailey page 21,
5 Day Pouch Test Manual

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 I address the issue of self-compassion and kindness and the role it plays in our health and weight management after surgery. As a group we are generous with our kindness and caring for others, but oh-so-hard on ourselves. Not a day goes by where I don't receive an email full of self-loathing and disappointment when WLS has not gone text book perfect as planned. Words like "failure" "disappointed" "angry" "depressed" and "hopeless" are used to describe setbacks that are perceived as personal weakness. Yet if we were to listen to a friend talk this way about herself we wouldn't allow it - we would build on her strengths and abilities and buoy her spirits with encouragement and praise.

It is time we turn the table and exercise self-compassion and self-kindness. Doing so is the first step in taking positive action to manage our weight and health using the surgical tool we so desperately needed. Our featured article, "Encouraging self-compassion for a positive body image" is a good starting place to launch your campaign for self-kindness. Follow that with some "me time" spent on the LivingAfterWLS Personal Self Assessment, your quarterly review of your goals, progress, and plans. Download the worksheet for free: Self-Assessment Worksheet.

Other features in today's Digest include some fact-filled links on the big health headline: Ebola Virus Disease; updates from the new and improved LiviingAfterWLS Blog; a great recipe for Beef with Soba Noodles; and a quick study on the health benefits of walking.

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

 

CHEERS!
Kaye

Link to Digest in our Archive

Shout-Out to Eggface: Terrific Egg Recipes

As a follow-up to our post on World Egg Day I direct you to Shelly's "The World According to Eggface" blog where she posted eight terrific egg recipes suitable for the healthy weight management high protein diet of weight loss surgery. Check out her recipes here:

It's World Egg Day! 8 Eggceptional Recipes

 Shelly's Ham, Cheese, Triple Onion Egg Bites

 

Test Your Hunger with a Carrot!

The 5 Day Pouch Test: Express Study Guide

I came across this terrific hunger test on the well respected website: Lap Band Doctors. The concept is a simple self-question to determine the true nature of feelings of hunger in the moment we are feeling "hunger." We all feel hungry at times, sometimes physical, sometimes emotional. In an effort to remove the confusion between emotional hunger and physical hunger try this simple question and answer test as presented here by Dr. Ron Hekier:

How to use the carrot test to stop snacking.

By Dr. Ron Hekier October 11, 2014

"We’re all victims to emotional eating.  No one is immune to emotional desires that encourage eating.

Myself, I find that I’m most likely to make a poor food choice and eat snacks and junk food that I normally don’t when I’m under stress or feeling negative emotions.

In my experience, a significant amount of people have weight issues because of an emotional connection to food together with a rational detachment from food.

I want to share with you a great tip I just learned of while listening to a podcast about changing one’s state of mind. It can help you avoid snacking and reduce eating by incorporating a habit to change your frame of mind.

I’ll call it the carrot test.

Next time you are hungry and about to eat something outside ask yourself the following question: “Would I eat a carrot right now?”

That simple question “Am I hungry enough that I would eat a carrot now?” makes us mindful eaters.

I just learned this technique but I think it has the potential to work very well. If every time we’re about to eat a snack we ask ourselves if a carrot stick will satisfy us it makes us mindful eaters.

Before you grab any junk food or snack if you take a moment to ask yourself  “I’m hungry.  Would I eat carrot sticks now to satisfy my hunger?”

If the answer is no, then you aren’t hungry, but instead there is some emotional trigger driving you eat."

More Tips and Advice from Lap Band Doctors

 

Carrots Are Good!

If you are truly hungry have a carrot stick or two! Carrots are the leading source of beta carotene in the American diet. They also contain flavonoids, phytochemicals that function as antioxidants. A 1-cup serving of raw carrots provides 52 calories, 4 grams fiber, 1 gram protein, 686% of your Vitamin A Daily Value, 18% Vitamin C Daily Value and 13% potassium Daily Value. Carrots are an economic treasure at just .80 cents/pound. They keep well in the refrigerator and are easy to take on the run. On the Glycemic Index carrots score a 41 which is low-glycemic, making them a good addition to low-glucose-impact diet.

Quick Recipe: Ham and Egg Breakfast Bowl

The 5 Day Pouch Test: Express Study Guide

In celebration of World Egg Day I share this recipe, with permission, from the American Egg Baord: Incredible Edible Egg. Check out Incredible Egg for great recipes and tips for including eggs in your high protein WLS diet.

"Is your breakfast incredible? If not, then start your morning with eggs. They are all-natural and contain high-quality protein to keep you fuller longer and energized all day long. Plus, with 64 percent more Vitamin D and 14 percent less cholesterol than previously thought—eating delicious eggs for breakfast is a no brainer." ~ Incredible Edible Egg - American Egg Board

1-Minute Ham & Egg Breakfast Bowl

Eggs, ham and cheese join forces in a three ingredient breakfast bowl that's fast and mess-free.
Prep Time: 15 seconds
Cook Time: 45-60 seconds
Servings: 1 serving

Ingredients
1 thin slice deli ham (1 ounce)
1 EGG, beaten
Shredded Cheddar cheese

Directions
Step 1     LINE the bottom of 8-oz ramekin or custard cup with ham slice, folding ham in half, if necessary. POUR egg over ham.

Step 2     MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 15 to 30 seconds longer.

Step 3     TOP with cheese.  SERVE immediately.



Hints:
Don't overcook.  Scrambled eggs will continue to cook and firm up after removed from microwave.

Microwave ovens vary. Cook time may need to be adjusted.

It's World Egg Day! Yes - How eggcellent is that?

The 5 Day Pouch Test: Express Study Guide

"World Egg Day is a unique opportunity to help raise awareness of the benefits of eggs and is celebrated in countries all around the world. The International Egg Commission has proclaimed the second Friday in October as World Egg Day. Countries throughout the world will be joining in the celebration of the egg." International Egg Commission

In honor of World Egg Day I share this article with permission from Medical News Today by James McIntosh.

"Eggs are a common food source and have been eaten by humans across the world for thousands of years. Eggs are produced by the female animals of many different species, but by far and away the most common choice for consumption is the egg of the chicken.

The US is regarded as the world's largest exporter of eggs1 and it is estimated that in 2014, 256 eggs will be produced for each member of the population - the highest rate of production in the past 8 years.

Eggs are considered to be one of the best sources of protein available. One medium-sized egg weighing 44 g typically contains 5.53 g of protein. Nutritionists often use eggs as a point of comparison when assessing whether another food is a good source of protein or not. Around 12.6% of the edible portion of an egg is protein.

A medium-sized egg typically contains 5.53 g of protein and only 63 Calories. Around 9% of an egg's content is fat, found almost exclusively in the egg's yolk.

The majority of fat in an egg is that which is generally regarded to be the most healthy; approximately 38% is monounsaturated and 16% is polyunsaturated, with only 28% being saturated.

Eggs are also a rich supply of long-chain omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA) which helps with the maintenance of brain function and normal vision.

These fatty acids are most commonly found in oily fish and so eggs provide an alternative source for people that are unable to eat fish.

Possible health benefits

As suggested by their wide nutritional content, there are several health benefits that can be derived from eggs:

•     Strong muscles: the protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
•     A healthy brain: eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory and the metabolism.
•     Good energy production: eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
•     A healthy immune system: likewise, vitamin A, vitamin B12 and selenium are all key to keeping the immune system healthy.
•     Lower risk of heart disease: having a healthy immune system helps. Choline plays an important part in breaking down the amino acid called homocysteine, which is associated with the development of heart disease.
•     Healthy baby development during pregnancy: nutrients within eggs help to prevent birth defects such as spina bifida.
•     Healthy eyesight: lutein and zeaxanthin help to prevent macular degeneration, an eye condition which is the leading cause of age-related blindness. Other vitamins also promote healthy vision.
•     Weight loss and maintenance: the high quality of protein within eggs has been found by researchers to keep people energized and feeling fuller for longer. Feeling full prevents unhealthy snacking and reduces overall calorie intake.
•     A healthy appearance: some vitamins and minerals within eggs help promote healthy skin and work to prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

McIntosh, J. (2014, October 10). "What are the health benefits of eggs?." Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/283659.php.

5 Day Pouch Test October Bulletin

The 5 Day Pouch Test: Express Study Guide

The October 2014 5 Day Pouch Test Bulletin is out! Check your email Inbox or take a look at the entire newsletter in our online archive:  5DPT October

"The most important thing I ask you to remember is that hunger is not a personal failure. It is cliche in the WLS world to say "they operated on my stomach, not my head" as an explanation for the frustrations of hunger after surgery. Some days there simply is no way to explain it - and I say that with some experience having just marked my 15th year since surgery." ~ Kaye Bailey 5 Day Pouch Test Bulletin

For several years now I have been saying and writing that hunger is not an emergency. I came to this conclusion after reading "Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured - and fast!" in Judith Beck's Beck Diet Solution. She goes on to say, "If you fear hunger, you might routinely overeat and avoid it. Thin people tolerate hunger because they know hunger pangs always come and go, buying them some time." On most days I understand that hunger pangs come and go and feeding is not an urgent matter of life or death. But occasionally on those more cynical days I think, "Sure hunger is not an emergency for the normal people who can eat a full meal, but what about poor me and my little pouch?" Have you been there?  Link to continue reading


Link to the complete Bulletin

Hot topics include:
Beating Head Hunger
Strategies to deal with Food Pushers
Trending Questions
Pumpkin Soup Recipes & Baked Parmesan Crisps

Check it out now!

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Stars are Shining on Our New eBook quick reads:

The 5 Day Pouch Test: Express Study Guide


The 5 Day Pouch Test: Complete Recipe Collection


           
Study Guide                       Recipe Collection


Readers love our new eBook Shorts exclusively available for download on Amazon Kindle:

5.0 out of 5 stars Simply the Best September 24, 2014

By Karen Gomes

Format:Kindle Edition|Verified Purchase

Kaye Bailey has done it again. This express guide is just what I needed with my busy life. It is short and to the point. It will be great to take my Kindle into the grocery store and shop for 5DOT items easily. The recipes look delicious too!

5.0 out of 5 stars back on track September 27, 2014

By Marion A. Edwards

Format:Kindle Edition|Verified Purchase

This is the encouragement that I needed to get back on track. The author answers your questions that you have to get started and to completed your 5 days with getting back on track.

Rule #2 - Lots of Water

The 5 Day Pouch Test: Express Study Guide

"Whatever your preference, choose carefully. The last thing you want to do is stall your weight loss."
~~ Dr. Seun Sowemimo, MD, FACS"

Any dieter knows that drinking lots of water promotes weight loss and drinking other beverages can stall or sabotage weight loss efforts. WLS Rule #2 - Lots of Water. But it never hurts to be reminded. I came across a great article by one of the leading experts in the bariatric field, Dr. Seun Sowemimo. Dr. Sowemimo is a board-certified, fellowship-trained New Jersey-based bariatric surgeon specializing in minimally-invasive laparoscopic weight loss surgery. His private practice, Prime Surgicare, is located at the Donna O’Donnell Medical Arts Building at CentraState Medical Center in Freehold, NJ.

Water is Still Best for Weight Control

"Here’s the the FYI on H2O:

•     Plain water is a terrific antioxidant.
•     Every day, drink at least six 12-ounce glasses.
•     Many people confuse thirst signals for hunger.
•     Toss in a few slices of citrus and drink it with plenty of ice. Your skin will also thank you for it!

Beverages like hot and iced teas can fill you up and offer added health benefits. But there are many drinks out there that add sugar, calories and carbs to your diet. Most of my weight loss patients say they prefer to eat their daily calorie allotment rather than drink it.

Whatever your preference, choose carefully. The last thing you want to do is stall your weight loss."
~~ Dr. Seun Sowemimo, MD, FACS

Dr. Sowemimo advises: Drink these Four Beverages with Caution:
Here are a few of the more common beverages people consume when trying to lose or maintain their weight. 

1. Diet Sodas
2. Green Juices
3. Cocktails
4. Coffee

Visit Prime Surgicare for the complete article.

Think of the Children: Better Body Image

The 5 Day Pouch Test: Express Study Guide

"It occurred to me that while I work on my body image perhaps it would be a valuable time to actively engage in encouraging the young people I know to accept their bodies. Perhaps if I modeled positive habits for them they may be spared years of torment and insecurity." Kaye Bailey

In this previous post about National Child Health Day (today) I talked about the sensitive nature of the parent-child relationship when weight management is an issue. As people recovering from obesity with bariatric surgery we bear many responsibilities. For me, I think one of the most profound stewardships I have is helping the next generation stay off the surgery table by finding smart and consistent ways to manage their body weight. Part of that involves body image: ours and that of the young people we influence.

This is an article from my syndicated collection addressing body image in our children:

When a Parent has Weight Loss Surgery:

Building Better Body Image In Our Children

One of the biggest mental struggles we have, before and after weight loss surgery, is body image. It's not uncommon for a person to reach goal weight with WLS and upon receiving a compliment they say back, "Yeah, but my [fill in blank] is a real mess, ugly, still fat" etc. Have you heard yourself respond that way to a compliment? It is a painful challenge to nurture a healthy body image because often a negative body image originates in childhood.

I recently learned of a 9-year-old girl who refuses to wear her coat this winter. Why? "It makes me look fat." She is not alone. According to Linda Smolak a psychologist and Kenyon College 40% of elementary school girls and 25% of elementary school boys report dissatisfaction with their bodies. Dr. Smolak said, "These unhappy and self-conscious kids report more frequent feelings of depression, insecurity and anxiety."

That describes how I often felt as an overweight child and teen. Can you relate?

It occurred to me that while I work on my body image perhaps it would be a valuable time to actively engage in encouraging the young people I know to accept their bodies. Perhaps if I modeled positive habits for them they may be spared years of torment and insecurity.

Prevention Magazine suggests these ways to instill a healthy body image in children:

Uncover media myths:
Media images present an unrealistic message about what is beautiful and desirable. Adults should look for opportunities to explain that ultra thin young actresses or super muscular athletes are not realistic for most of us. Focus on healthy eating and active living.

Give Alternatives:
When hearing children criticize someone's body as fat adults should respond by explaining that although overweight can be unhealthy "dieting" usually isn't the solution. A solution to build a healthy body is eating nutritious foods and being physically active each day.

Listen to yourself:
It has been said children learn not from what you say but what you do. Listen to yourself - are you saying "I look fat today" or "My thighs are enormous" or "Look at this ugly excess skin"? Children have observed our weight loss, probably with great curiosity. If we can learn to say, "Wow! I love the power of my healthy weight body" or "This healthy dinner was just the ticket to boost my energy" then we are sending a positive message. Healthy bodies are good. Rather than focus on the flaws we are celebrating good health. And so may our children.

Wouldn't it be awesome if we became the last generation of self-loathing people? We can do it, one child at a time.

---

Warm Soup: Perfect for Autumn Supper

The 5 Day Pouch Test: Express Study Guide

When post-WLS patients discover soup it often becomes their go-to comfort food. Soup is a very effective tool for calming carb cravings and satisfying our emotional need for comfort with food.

This time of year when the air turns chilly I love to cook hearty stews. I've found since having gastric bypass weight loss surgery stews are easily tolerated and a great way to incorporate vegetables and fiber in my restricted diet. There are so many great flavors to explore the palate is engaged and satisfied. One of my favorite recipes is for Chicken & Carrot Stew. It can be prepared in less than an hour and packs a whollop of great flavor and nutrition.

Chicken and Carrot Stew

This stew is so tasty and nutrient rich! I enjoy taking leftovers for lunch. Be sure to measure an appropriate portion for your surgically repaired weight loss surgery stomach because it is very easy to get ahead of the pouch with a stew.

Carrots are the leading source of beta-carotene in the American diet. They also contain flavonoids that are the phytochemicals that function as antioxidants. That is a very good reason to include them in the diet as flu and cold season approaches.

Ingredients
1 tablespoon olive oil

4 skinless, boneless chicken breast halves (1 pound total) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 1-inch chunks
3 cloves garlic, minced
1 pound peeled "baby" carrots
2/3 cup low-sodium chicken broth
½ teaspoon dried marjoram
¼ teaspoon ground ginger
Salt & Pepper to taste


Directions:
In a large nonstick skillet, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sauté for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.

Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.

Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender. Serves 4 (normal).

Per normal (non-gastric bypass) serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.

Gastric bypass patients should measure one cup of stew and eat until full, but no more than one cup.

Below is an excerpt from our newly published eBook: The 5 Day Pouch Test: Complete Recipe Collection :

Good idea: Measure soup servings

"What I've learned is that soups must be measured. Clear soups or smooth soups without solids should be measured in 1-cup servings and eaten within about 15 minutes. Soups and stews with solids must also be measured, but differently. Use a slotted spoon scoop out solids into a 1/2-cup measuring cup. Put that in your bowl, and then add an additional 1/2-cup of the soup - both liquid and solids. This makes a good hearty 1-cup serving that should keep us full and satiated for a long time after the meal. Thick chili with beans and meat is best measured in 2/3-cup servings. It seems like these hearty dishes are much more filling: it is best to start with a smaller portion. Again, with hearty chili and stews avoid exceeding more than 1-cup volume for any meal."

Suggested Soup Recipes from Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love

• Famous Senate Bean Soup - Page 59
• Chicken and Soba Noodle Soup - Page 68
• Autumn Vegetable Minestrone - Page 63
• Zesty Hamburger Soup - Page 71

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National Child Health Day: Helping our Kids

The 5 Day Pouch Test: Express Study Guide

On this day, the President invites “all agencies and organizations interested in child welfare to unite on Child Health Day in observing exercises that will make the people of the United States aware of the fundamental necessity of a year-round program to protect and develop the health of the children of the United States”.  ( 36 U.S.C § 105 )

Since 1928 when President Calvin Coolidge signed the bill this country has observed Child Health Day on which the welfare of the nation's children is the focus of concern. These days a great deal of attention and concern is given to the so-called obesity crisis as more children become overweight. In the weight loss surgery community we don't need to be reminded of this painful issue. Many of us grew up as overweight children or adolescents. And it's possible many are parents or grandparents to children who are struggling with weight management. The issue becomes more complicated when a parent loses weight and an overweight child feels hurt and resentful.

Today I share this article from my previously released syndicated articles that addresses the sensitive issue of parent and child relationships after WLS.

When a Parent has WLS: What to Tell Our Chubby Children

We know that children are becoming obese at an alarming rate. We know fat kids become fat adults. We know that obesity is the second leading cause of preventable death in this county. We know that obese children will be faced with huge health risks that will compromise their quality of life as adults. We know that obese children are the target of hate and ridicule by other children. We know that fat children are shunned by their peers. And we know it is the parent's responsibility to make sure their children do not become obese dooming them to lifetime of disease, heartache and suffering.

One of the most painful things about obesity is we seem to get it from our parents and pass it along to our children. I know a woman, Diane, who could not celebrate her bariatric success because she had a teenage daughter who came home from school day after day to hug a giant pillow and cry - her classmates called her "Fatty-Cathy". Cathy is overweight, or as her parents like to call her "stout." Racked with guilt Diane asked "How in the world can I celebrate my weight loss when my own daughter is suffering? I feel pretty guilty about it. I'm her mother. I have fed her and taught her bad eating habits. I've actually written notes to excuse her from physical education classes. I gave her my genetic background, then I made the worst of it."

As if "normal" teen-parent relationships aren't difficult enough, imagine having a mother beside herself with guilt and a daughter angry and jealous over her mother's weight loss. When I asked Cathy how she felt about her mother's new figure and improved health she was angry. She said, "How do you think I feel? She is wearing the cute clothes my friends wear and I have to order fat lady clothes from a catalog. I wear my dad's old raincoat because we couldn't find a cute coat in my size. How do you think I feel?" she wept.

Even though she has pleaded earnestly to have surgery, Cathy's parents are strongly opposed to the 16-year-old having bariatric surgery. They believe the family can learn from Diane's life-long battle with obesity and make small steps to improve Cathy's health, ultimately resulting in weight loss.

They are cooking healthy meals together and monitoring portion sizes. They are learning to read nutritional labels. There are no more late night pizza deliveries and "super-size" is off limits. Diane and Cathy have identified that they are emotional eaters. Now they are talking about their negative emotions rather than fostering them with high-calorie, high-fat out-of-control eating. They are working to improve physical fitness as well, walking together three nights a week. Diane doesn't want bariatric surgery to be Cathy's last and only hope. "I want to make things better for her, I don't want her to suffer like I did all those years. I want to correct what I've done wrong by feeding her too much of the wrong things. I don't want her to go through surgery. "

Cathy has reluctantly made lifestyle changes along with her parents. After three months of improved eating habits and exercising she is down 10 pounds. Her BMI is 39, she started at 41, just at the cusp of qualifying for surgery. Dad has joined the fight against fat as well. He's lost almost 20 pounds. "I'm proud of her," said Diane, "and I tell her everyday. I think we are getting closer. I want so much to save her from feeling the pain."

We know that children are copycats: they are more likely to do what their parents do, not what their parents tell them to do. Given that, Cathy's parents are doing the right thing for her by adopting a new family lifestyle that will ultimately improve the quality of life for all of them. Bad eating habits are not impossible to break and exercise is not impossible to incorporate into our daily lives. Diane's surgery was simply the catalyst this family needed to overhaul years of destructive habits.

Cathy's parents have realized, by way of their own health crises, that eating is one of the most fundamental health-related behaviors that can be controlled. They are working together to improve the quality of life for the entire family.

As for the emotional issues: Diane's guilt and Cathy's jealousy; they are doing their best to work through those issues on their own. But Diane admits it is stressful at times and family counseling may be in order. "Years down the road I don't want us to be a mother and daughter who never speak to each other because we didn't resolve these issues. I think there is a chance here for us to become closer."

Copyright © 2005 Kaye Bailey - All Rights Reserved.

Article Source: When a Parent has WLS: What to Tell Our Chubby Children

Are you eating enough protein to lose weight?

The 5 Day Pouch Test: Express Study Guide

"We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body."
WebMD

How Much Protein Do You Need?

The experts are now suggesting dieters eat 120 grams of protein a day to get the potential weight loss benefit. They advise advancing protein intake gradually, "If you want to increase your protein intake, do it slowly over the course of a week.  To be on the safe side, check with your doctor before adding large amounts of protein to your diet."

120 grams = 20 ounces or 1.25 pounds protein/day

Bariatric centers are less precise in their protein recommendations. In fact, a 2008 study reveals nutritionists recommend anywhere from 60 to 105 grams of protein a day for patients following a 1,200-calorie diet. The recommendations vary so much that there is confusion in the WLS population about how much protein we need.

What we do know is that as a group, we are not eating enough protein and this shortfall is putting our health at risk.

In 2011 a leading researcher and bariatric specialist reported, "We found that there have been few studies on protein intake recommendations for bariatric patients. Dietary protein ingestion among this population tends to be inadequate, potentially leading to a loss of lean body mass, reduced metabolic rates, and physiological damage. Conversely, a protein-rich diet can lead to increased satiety, enhanced weight loss, and improved body composition. The quality and composition of protein sources are also very important."

We need to turn this trend around. The 5 Day Pouch Test has often served as a catalyst for following and enjoying a high protein diet and the health benefits and weight loss that accompany it.  As we turn the page on summer stepping into autumn let's use the enthusiasm of "back to learning" to make a new commitment to the goals and health objectives that we valued so much when we underwent surgery in the first place.

Introducing LAWLS Quick Read eBooks!

LivingAfterWLS Quick Reads: Powerful Knowledge 

LivingAfterWLS is pleased to introduce the first two volumes in our new eight volume series of eBook "Shorts" - Quick portable reads full of knowledge, inspiration, recipes, and tools to support your successful weight loss, and long-term weight maintenance with weight loss surgery. Our "Shorts" are available exclusively through Amazon Kindle at guaranteed low prices. The Free Kindle reader app is available for Apple, Android, Windows, and Blackberry through Amazon or your App store. Digital products in your Kindle library are yours for life: enjoy on any computer or device.

Volume 1: The 5 Day Pouch Test Express Study Guide

This quick study provides the basics of the 5 Day Pouch Test plan to get you back on track with your weight loss or weight maintenance goals with weight loss surgery. The Express Study Guide includes the plan summary broken down by day; 32 Frequently Asked Questions and Answers about the plan; and 10 sample recipes to get you started.

Approx. 45 pages

$3.95 Instant Download

Learn More

Volume 2: The 5 Day Pouch Test Complete Recipe Collection

This complete collection of 5 Day Pouch Test approved recipes is a handy companion for getting back to the basics of weight loss surgery using the 5DPT as a tool.What's in it: A summary review of the 5 Day Pouch Test and review of the basic tenets of weight loss surgery, 60 tried and tested 5DPT approved recipes, and numerous informational tips to promote your successful weight loss and weight management with bariatric surgery.

Approx. 85 pages

$5.95 Instant digital download

Learn More


LivingAfterWLS Shorts
Exclusively Available on Amazon Kindle

Don't have a Kindle? No problem. The Kindle eReader app is available in your APP store or the Kindle Store for free. Benefit: manage your entire digital library in one place, your library transfers when you upgrade your device and may also be viewed on tablet, laptop or computer. Brilliant!

Learn More: Get Your Free Kindle Reading App
Apple ~ Android ~ Blackberry ~ Windows

5 Day Pouch Test Express Study Guide

New LAWLS 5 Day Pouch Test eBook - Just Published!! Low introductory price of just $3.95

5 Day Pouch Test Express Study Guide eBook, available exclusively through Amazon Kindle. This quick study provides the basics of the 5 Day Pouch Test plan to get you back on track with your weight loss or weight maintenance goals with weight loss surgery.

What’s in it: The Express Study Guide includes the plan summary broken down by day; 32 Frequently Asked Questions and Answers about the plan; and 10 sample recipes to get you started.

Who it’s for: The 5 Day Pouch Test Express Study Guide is for those who want to learn a little more about the plan without investing in the manual; for people anxious to do the 5DPT and want a quick overview; for those who know the plan and have used it successfully who want a quick reference at their fingertips; people who want to succeed long term with their weight loss surgery tool.

http://www.amazon.com/dp/B00NUSWH32

Don't have a Kindle? No problem. The Kindle eReader app is available in your APP store or the Kindle Store for free. Benefit: manage your entire digital library in one place, your library transfers when you upgrade device and may also be viewed on tablet, laptop or computer. Brilliant!

Get your 5DPT Express Study Guide Now!

Stop the Competition! This is a matter of your health.

Hot Off the Press!
5 Day Pouch Test Fall Special Edition

5 Day Pouch Test Fall Special Edition newsletter now live and available for you in our archive. Link below. Learn if too much competition is preventing you from reaching your WLS goals.

"Maybe it's the fall sports season that has so many of us in the competitive mood lately. Seems like things have really heated up on the weight loss surgery scrimmage lines where it is more popular than ever to compare and compete with one another in our weight loss. And while some healthy competition can be a great motivator the comparison of weight loss can lead to utter discouragement. I see it even with the 5 Day Pouch Test that people are making comparisons in how much weight is lost in the 5 days and if they do not meet that superficial standard they consider their 5DPT effort a failure.  It is not."   Continue Reading

What is the 5 Day Pouch Test? Learn more here: 5DPT Website

5DPT: Soups for Liquids - Refresher Course

We get a lot of questions about the soups for the 5 Day Pouch Test. Here is an explanation directly from our forthcoming book: The 5 Day Pouch Test Owner's Manual. Many who have done the 5DPT and used the soups swear by them. Another question that I get frequently is, "Can I have the soups when I'm not doing the 5DPT?" The answer is a big resounding YES!

Link to the Soup Recipes

Soup Alternatives to Protein Shakes
The 5 Day Pouch Test calls for two days of protein rich liquids. Normally we think of ready-to-drink protein beverages or homemade concoctions using fruit, yogurt and protein powders. This is quite typical of the early post-op diet prescribed by many surgical weight loss centers. The 5DPT begins with two days of protein liquids in order to baby the pouch, much as we did immediately post-op. In addition, the liquids are useful in breaking a processed carbohydrate snacking habit or slider food addiction.

Ideally one would spend Days 1 and 2 drinking only protein drinks, clear broth, tea and water. However, depending on your food habits leading into the 5DPT this can be quite drastic causing hunger, dizziness and frustration. As I developed this plan I learned that more substantial soups made of animal protein, legumes, beans and low-glycemic vegetables work well to alleviate the discomfort of a liquid diet.

5 Day Pouch Test Website

These satisfying soup recipes are made of foods low on the Glycemic Index: a measure of how your blood glucose levels are affected by food. That means they will stick with you without causing a rapid rise (and then drop) in blood glucose. These great comfort soups will help keep you feeling full longer, help you achieve and maintain a healthy weight, and provide you with more consistent energy throughout the day.

It is easy to confuse soup with slider foods since both are liquids that flow more rapidly through the stoma than solid protein. But the thing to remember is the soup recipes we recommend are nutrient dense. Slider foods such as crackers or pretzels washed down with liquids have no nutritional value.

A final note, the soup recipes we offer are less expensive than processed protein beverages and they are family friendly making the 5 Day Pouch Test more practical to incorporate into our busy schedules.

For best results with the 5DPT read the full plan: 5 Day Pouch Test Owner's Manual.

Table of Contents

SKU #LAWLS-5DPT03
ISBN: 978-1-62890-183-2 SALE! $22.95

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Learn more about the new second edition:
An Interview with Kaye Bailey

Cinnamon and Ginger: Healing Herbs

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 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.

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. They may 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. Research and experience has 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.

For great recipes with health promoting ingredients check out Cooking with Kaye.

5DPT: Carbohydrate Withdrawal and Nausea

It is not that uncommon, when making any kind of dietary change, that our bodies go through a rebellious phase. In the case of withdrawing simple carbs from the diet, when using the 5 Day Pouch Test or quitting cold turkey, many people experience nausea, sweating, or disorientation. A reasonable remedy is eating a piece of low glycemic fruit which will relieve the symptoms and provide beneficial vitamins and  nutrients.

From the 5 Day Pouch Test Owner's Manual:

If you notice symptoms of carbohydrate withdrawal you can eat a small piece of melon, some berries, an apple or orange. Any low-glycemic fruit or vegetable will reduce the symptoms of carbohydrate withdrawal.


You may also try a dose of Emergen-C, which should reduce headache, dizziness or cramping from carbohydrate withdrawal.


Feeling nauseated? Try sipping some freshly brewed warm green tea. You can add fresh ginger juice to further ease the symptoms of stomach distress and nausea. The nausea may be the result of a switch from carbohydrate slider foods to richer proteins and the ingredients in the protein shakes.


Include: Low-Glycemic Fresh Fruit: apple, avocado, banana, blueberries cantaloupe, grapefruit, kiwi fruit, lemon, lime, mango, orange, peach, pear, plum, raspberries, and strawberries.


Avoid these fruits: fresh apricots, cherries, papaya, pineapple, rhubarb, and watermelon.


Include Low-Glycemic Dried Fruit: apple, apricots, dates, and prunes.


Include: Low-Glycemic Fresh Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bean sprouts, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, chives, corn, cucumber, eggplant, endive, fennel, garlic, ginger, green beans, herbs, leeks, lettuce, mushrooms, okra, peppers, radishes, scallions, shallots, snow pea sprouts, spinach, squash, Swiss chard, tomato, turnip, watercress, and zucchini.


Avoid these vegetables: Beets, fava beans, parsnips, peas, potatoes, sweet potatoes, and yams.

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--5 Day Pouch Test Owner's Manual 2nd Edition (2012)
--Feed the Carb Monster Soup Mixes (16 Servings - 2 Mixes)
--Emergen-C Bundle pack (7 Servings)
--FREE -- Goody Bag that includes samples, fun stuff, and worksheets to get you off to a great start on the 5 Day Pouch Test. Save 15% when you purchase the bundle. Ships UPS Priority Mail so you can get back on track right away! SKU #LAWLS-5DPTBB

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High Protein Energy Breakfast!

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