Grit Determination List   

Celebrate Your Journey  

Since we are focused on getting back on track, rediscovering our pouch and empowering ourselves with success now is a great time to make a Grit Determination List.

grit: indomitable spirit: pluck

A Grit Determination List?

Absolutely! This is a list of your Grit Priorities - the things in life about which we are unyielding; the things you will accomplish without regard or acknowledgment of life's barriers. Your list can include weight loss surgery rules and/or goals, healthy living concepts or just stuff you need to fix so you can thrive. Life has few absolutes - the GDL (Grit Determination List) is one of them. It can be a list of one or a list of one hundred. Just write it down. Hold your GDL close to your heart or share if you must. Either way, get hell-bent and uncompromising with your list.

Own it.
Live it.
Love it.

 

--LivingAfterWLS Library  

 

 

 

 

 

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At the height of summer we are compelled to capture as much good weather and warm sunshine as possible by taking our meals outside. From mountain camping or sunset beach soirees, casual picnics in the park to barbeque extravaganzas with family and friends, there is something appealing and liberating about eating outdoors. Without the convenience of modern appliances, however, we could be at risk for food borne illness if food is not handled properly. Take a look at these hints for safe food handling and enjoy your outdoor dining without worrying that a food borne illness will crash your party.

Keep it Clean. Sand between the toes may be the epitome of summer, but when it comes to outdoor dining the number one rule is keep food and tools clean. Start by washing your hands in hot, soapy water before handling any food. Make certain all work surfaces, cutting boards, knives and any other utensils have been cleaned in hot, soapy water. After handling raw food, clean hands and utensils in hot, soapy water. Take to the outdoor eating event a supply of trash bags, paper towels, moist towelettes, antibacterial soap that does not require water, and two spray bottles, one with soapy water and one with plain water.

Prevent Cross-Contamination. Mixing raw meat or poultry with food that will be eaten uncooked is a leading cause of food borne illness. To prevent this cross-contamination of foods do not allow the juices of raw meats, poultry and fish to come in contact with other foods. Reusing a cutting board, bowl, tray, plate, knife or other utensil that came in contact with raw meat without first thoroughly washing it in hot, soapy water will most certainly cross-contaminate food. Never reuse the package material, such as foam meat trays or plastic wrap, from meat, poultry or fish. Take to the cookout two sets each of cutting boards, grilling utensils and platters: one for uncooked foods and one for serving cooked food.

Hot Foods Hot: Cold Foods Cold. This seems simple enough, but many food borne illness are the result of storing hot foods with cold foods in a cooler or picnic basket. Avoid this by having two coolers: one for hot or warm food, one for cold chilled food. Pre-chill the cold cooler with blocks of ice and make sure raw food stored in the cold cooler is placed in airtight plastic containers or resealable plastic bags to avoid leaks and spills from raw meat juices. If possible keep beverages in a separate cooler from all other food items. At the party keep both coolers in the shade out of direct sunlight and avoid constantly opening them to preserve the ice and keep food chilled. If possible replenish the ice in the cooler as it melts.

 

 

 

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LivingAfterWLS Recipes 

 

 

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If you have an Apple device then we have the app for you.

You can download the app to run any invision message board, including this Neighborhood. Heres what you do.

 

Login to your Apple iTunes account and go to this link:

IP Board Communities 

 

Download the app. Then select the Neighborhood from the directory and take it from there.

 

Health and Wellness >> LivingAfterWLS Neighborhood

 

 

Give it a try. The IPS guys are working with us so we will eventually have a branded app button that matches the neighborhood graphics. Its all a work in progress but this should get you started.

 

App Conversation in the Neighborhood 

 

Android App in Progress - Stay tuned for details!! 

Rule #1 - Protein First:

LivingAfterWLS Weekly Digest January 20, 2011

 

Rule #2 - Lots of Water

  LivingAfterWLS Weekly Digest February 2, 2011 

 

Rule #3 - No Snacking

LivingAfterWLS Weekly Digest February 9, 2011  

 

Rule #4 - Daily Exercise

LivingAfterWLS Weekly Digest February 18, 2011 

 

Grapes, Glycemic Index and the Weight Loss Surgery Diet

By Kaye Bailey

Weight loss surgery patients are learning that including low glycemic fruits and vegetables in their high protein diet is an effective way to introduce nutrients and flavor to meals without the negative consequences associated with other high carbohydrate foods. Understanding the GI (Glycemic Index) is the first step to adding nutrients, variety and flavor from vegetables and fruit to the sometimes restrictive diet associated with bariatric surgery including gastric bypass, gastric lap-band, and gastric-sleeve.

One concern of weight loss patients is that a very small amount of high sugar (high glycemic) fruit or vegetable eaten without protein or fat can cause those with malabsorptive issues immediate glucose response sometimes called dumping syndrome or rapid gastric emptying. Grapes are a good example of a so called "healthy" fruit that may cause problems for patients of weight loss surgery. Grapes have a GI value of 53 ranking them a "LOW" GI Value. That means they have low impact on glucose levels. One cup is considered a serving size. At first glance this would make them a suitable fruit for patients of gastric surgery, but front line research tells us a different story: grapes are beautiful fruit of the Gods just waiting to slip down into our little pouches and morph from healthy fruit snack to spiteful little slider food and dumping disaster.

Here is what happens: We rightly believe grapes are good for us and low calorie, so we do not measure portion size. We enjoy each grape, one by one, which is mostly water and fructose, in unmeasured portion as a snack, so there is no buffer to slow the absorption of fructose through the esophagus or intestinal walls of the pouch. We can eat a copious amount of grapes because as fast as we are enjoying them they are sliding right through the stoma. Even with the surgical stomach pouch when eating grapes we never achieve fullness. Unaware of the dramatic glucose load this puts on our body we continue to enjoy our healthy snack when all at once the slam hits us and we are in glucose overload distress: dumping. This can happen with any gastric surgery patient who follows a lean protein diet and has developed a low tolerance for glucose surging.

So the short answer, though low glycemic, grapes are a fruit to enjoy with measured caution. As a snack I suggest controlled portions, no more than one cup in a single serving. Make your grape snack a mini-meal and include a one ounce serving of lean meat and one ounce serving of low fat cheese.

Consider grapes as "ingredient" food, not just a snack. Here is a classic Southern Style Chicken Salad that makes wonderful use of grapes in the main dish. The high protein count in the recipe will prevent a glucose overload from the grapes.

Classic Southern Chicken Salad

Dressing:
1/4 cup heavy whipping cream
3/4 cup Miracle Whip Light
1 teaspoon no-sodium seasoning blend
Salt & Pepper to Taste

Salad:
2 1/2 cups cooked chicken, chopped and chilled
1 cup celery, chopped
1 cup green seedless grape, sliced
1/2 cup sliced almonds, lightly toasted
4 tablespoons fresh parsley, chopped
Bibb Lettuce, leaves separated into six cups - one per serving

For Dressing: In a medium bowl using a whisk whip the whipping cream until fluff. Fold in Miracle Whip Light, seasoning blend and season with salt and pepper to taste. Set aside.

In a large bowl toss together cooked chopped chicken, chopped celery and sliced grapes. Add dressing and fold together gently until combined. Chill until serving, may be prepared to this stage one day ahead. When ready to serve divide chicken mixture evenly among lettuce cups, garnish with toasted sliced almonds and chopped fresh parsley. Serve chilled.

Serves 6. Per serving: 363 Calories; 27g Protein; 24g Fat (5g saturated);11g Carbohydrate; 2g Fiber; Rich in Vitamin B12 & Niacin.

Using the Glycemic Index to Fight Childhood Obesity

The Works! Everything you need to get back on Track!

 

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Link to some informative and timely articles that will improve your summer and support your LivingAfterWLS lifestyle:

Danger! Warm Summer Weather May Lead to Dehydration For WLS Patients
Following bariatric surgery for weight loss patients are instructed in the Four Rules of weight loss surgery; the second of which is drink lots of water. This rule is of particular importance during the warm summer months when perspiration and elimination cause greater water losses and the potential for dehydration increases. To avoid dehydration and illness caused by insufficient water balance weight loss surgery patients can take several measures to insure adequate water intake.

Do Not Let Dumping Syndrome Ruin Your Summer Celebration
Summer is a time to celebrate warm weather, sunshine, good friends and good times - often with food and drink. But for people with weight loss surgery celebrations bring the potential for a dietary crisis called dumping syndrome that has the potential to ruin a day of good old fashioned summer time fun.

Emergency First Aid For
Gastric Bypass Dumping Syndrome
For patients of gastric bypass surgery an episode of dumping syndrome or rapid gastric emptying is physically dramatic and lifestyle disruptive. Prior to surgery patients are instructed to avoid sweet processed carbohydrates, greasy fried food and all simple carbs in order to avoid dumping syndrome. Inevitably, patients will at some point experience the symptoms of dumping after eating food that is too quickly absorbed in the small intestine. Learn what to do in the event of a gastric dumping episode.

Budget Tips For Eating Healthy After WLS
After gastric bypass, gastric banding or gastric sleeve weight loss surgery we know we must follow a healthy high protein diet in order to lose weight and maintain weight loss. In these economic times it is natural to be concerned about the cost of a specialized diet. Follow these helpful tips to sustain your weight loss surgery diet without breaking the bank.

Better Health through Walking
Walking is the best form of exercise you can have to obtain better health and a fitter you and it will cost you nothing. It is a form of exercise which can be taken up by anyone regardless of age or physical condition providing you start off sensibly, as with all forms of exercise you are not used to doing.

 

The LivingAfterWLS Neighborhood: an online compassion driven social space evoking feelings of comfort, understanding, knowledge, warmth, acceptance, trust and happiness for those who have undergone gastric bypass, lap-band or any type of weight loss surgery or those struggling with weight control.

 

LivingAfterWLS Neighborhood:

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Don't trust your weight loss surgery life to anyplace else.

 

Introductions 

Come in and tell us about yourself! We love meeting new Neighbors and everyone is welcome here in our little community.

Introduce Yourself! 

Want to join the Neighborhood, but not sure where to start? Tell us in this Volume 4: What brought YOU to the Neighborhood? Everyone is welcome - Can't wait to meet you!

Start Here 

 

Attention Gastric SLEEVERS:

Heart on Your Sleeve 

A special forum dedicated to those who undergo gastric sleeve procedures. Named "Heart on Your Sleeve" because so many of us invest our hope and our hearts in a procedure to take back our life. Please share you knowledge and experience and connect HERE  

 

Weight Loss Surgery Chat 

All things weight loss surgery. Find your procedure peer in our gastric banding, gastric sleeve forums. Or talk to veterans of weight loss surgery. Learn about diet, nutrition, exercise and more after weight loss surgery.

 

Spring Sunshine Accountability Challenge 

Spring sunshine... is there anything better? Granted, the old saying goes "April showers bring May flowers". What to we most look forward to though? Sunshine. Warmer temperatures. Flowers and fresh vegetables growing in our gardens. The thought of it makes me smile. If we emulate the spring, the season of rebirth and growth, then we will indeed glow like the sun. Let's all eat, breathe, and live like the spring sunshine; let the warmth and happiness that we have shine through. Let's cast off the cares of winter, those dark, cold and gloomy days that weighed us down and embrace the light. Join Us for this Challenge! You set your goals and participate at your pace in your way - empowered by the Neighborhood.  Led by our Ambassador of Accountability Kendalvon! 

 

5 Day Pouch Test Forum 

Always a popular destination the 5 Day Pouch Test Forum is your place to connect with others who are using this popular plan to get back on track with their weight loss surgery tool.

 

Day 6: Beyond the 5 Day Pouch Test 

Harness the momentum of your 5 Day Pouch Test and continue forward with a positive effort at Day 6 Living. Great support from others, like you, who are trying their best to live healthy happy lives with weight loss surgery.

 

The You Have Arrived Alumni Club 

Connect with others who had weight loss surgery the same year you did and share the journey! From the Pioneers of the 1980s to our newbies of 2010, everyone has a place in the Alumni Club to call home.

 

The Picket Fence 

A place to stop and share the things in our daily lives beyond weight loss surgery. A neighborly place of support and friendship.

 

Fun Friday
Community Kitchen
Neighborhood Cookbook

Feta Chicken Salad

Refreshing Summer Fare For Healthy Diets

Cooked chicken tossed with fresh vegetables and dressing topped with pungent feta cheese and served over mixed salad greens is an excellent way to enjoy a healthy high protein meal full of flavor and nutrients. Use left-over roast chicken from a previous meal or take advantage of deli rotisserie chicken being careful to remove all skin and bones.

 

Look for fresh feta cheese in the chilled deli section of most supermarkets. Originating from Greece feta was made by peasants on the lower Balkan peninsula from sheep or goats milk. Feta is salted and cured in a brine solution for several months. It is a crumbly cheese and has a slightly grainy texture. Once removed from the brine it dries out rapidly. For many feta is an acquired taste and the aroma of it has been likened to the smell of bad feet.

 

It has only been since about 2002 that feta cheese became commonly available in the United States. It is used as a table cheese, as well as in salads, pastries and baking. The classic Greek dish, spanakopita, is a phyllo-crusted spinach pie that features feta cheese combined with olive oil and vegetables and baked. The rich flavor and saltiness of feta helps make a little bit of cheese go a long way.

 

Nutritionally, feta is a good source of protein, riboflavin, vitamin B12, calcium and phosphorus. A wedge-size serving (1.3 ounces) provides 100 calories, 5 grams protein, 8 grams fat and 424mg of sodium. Feta is high in cholesterol and sodium and very high in saturated fat. It may be included as part of a healthy diet when used in moderation.

 

Feta Chicken Salad

Traditional chicken salad pumped-up with the flavor of feta cheese. This is satisfyingly delicious made with freshly cooked chicken, store-bought rotisserie chicken or canned chicken. Enjoy on a bed of lettuce.

 

3 cups diced cooked chicken

2 large stalks celery, diced

1 red bell pepper, seeded and diced

1/2 red onion, diced

6 tablespoons mayonnaise

6 tablespoons sour cream

1 (4 ounce) package feta cheese, crumbled

2 teaspoons dried dill weed

1 pinch salt and pepper to taste

6 cups mixed salad greens

 

In a serving bowl, mix together the chicken, celery, and red onion. In a separate bowl, stir together the mayonnaise, sour cream, feta cheese, and dill. Pour over the chicken mixture, and stir to blend. Taste, and season with salt and pepper as needed. Serve immediately, or refrigerate until serving. Serve over crispy chilled mixed salad greens.

 

More Salad Recipes