5 Day Pouch Test Bulletin
Holiday Pre-Game Plan

Use All Your Tools and

Win at Weight Management with the 5DPT & WLS

November 9, 2011   
Today's Bulletin
Self-Assessment
Benefits of Checklists
Traditional vs. WLS Thanksgiving Plate
Pumpkin Shrimp Soup
LivingAfterWLS
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 it's easy to be fat.
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Self-Assessment:
a personal check-up
Where are you?
Where are you going? 
 One important part of the 5 Day Pouch Test is personal reflection. During the week is an inspired time to reflect on the great things we have accomplished and the potential we have to accomplish great things. Then identify and outline a plan to achieve our potential.

One of the favorite tools for this reflection at LivingAfterWLS is the Quarterly Personal Self Assessment. The assessment is questions we can ask in a sincere effort to assess our present state and make an action plan for the next three months. This worksheet should be used as a private tool with the intent to pursue better living with WLS. It is a solemn personal contract; a contract of honor and self-respect. Anyone brave enough to have WLS deserves to treat him or herself well and engage in appropriate long-term behaviors to make the most of life after WLS.

Download the Free Worksheet
Three Benefits of Checklists in Successful Weight Management
People who undergo surgery for weight loss are often tempted to simply let the surgery do the work for weight loss without making an effort to adapt new healthier diet and fitness habits. But the surgical bariatric patients who wish to achieve weight loss and maintain a healthy weight for years to come will use the surgery as an opportunity to form new habits creating a new healthier way of life. Using checklists to set goals, make a plan, and promote accountability is a key way for weight loss surgery patients to make the most of their surgical opportunity to lose weight and maintain a healthy weight long-term. Here are three benefits checklists provide:

Map a Plan
We have all been heard saying things like, "I need to lose some weight" or "I need to plan my meals and eat better" or "I really should start exercising." And we know that saying these things seldom puts in motion the actions to accomplish results. The use of checklists can change words to results because they give us a place in which to map a plan. A good checklist will provide an opportunity to set a goal and then outline the steps required to achieve that goal. Just like a well-planned road trip a good check list maps the route for the journey to ensure the destination is reached.

Establish Accountability
We may not like to admit it as adults, but the simple fact is we perform better when we are held accountable. That includes being personally and possibly privately accountable to our self when pursing goals that are important to us. A good checklist holds us accountable with milestones and deadlines. Saying "I'd like to sign-up for a 5K race," doesn't hold the punch that writing down on a checklist, "Participate in benefit 5K three weeks from today" does. Seeing the goal written down keeps it present in our thoughts and actions. And the best part is that little check box in which we can put a great big X when the goal is accomplished. Accountability with checklists can be a private action, or it may be shared by like-minded people. People with shared goals may wish to share their checklists adding another layer of accountability that is both motivating and empowering.

Tactile Action
The literal act of holding a checklist, filling-in the blanks, and marking boxes is physically rewarding. But more importantly the act of writing a checklist, marking progress and accomplishing tasks or goals with a it gives us a pause to consider our goals and assess our progress. Effective time management strategies call for small blocks of time set aside to focus exclusively on making checklists, marking progress and noting accomplishment. For effective weight loss and weight management time should be dedicated each day to make and review checklists all the while keeping an eye on our big goals and the route we will take to achieve them.

Checklists can be as simple or as complicated you make them. When the goal is as important as long-term health and weight management the investment of time and thought in a well executed checklist nets great benefits.

Quick Links
Greetings!

Can you believe the holiday season is upon us? I don't know about you, but the older I get the faster time flies. Today's 5 Day Pouch Test Bulletin offers some helpful reminders and strategies for enjoying the holiday season while making sure our emotional and physical needs with weight loss surgery are met.

During the holiday season many of us tend to put aside our personal care as the frenzy of the season takes priority. It is important to remember some of our weight loss surgery basics so that we can be in optimal health and enjoy the season. You can do a complete 5 Day Pouch Test to get back on track and be ready for the holidays. But if that doesn't fit your schedule take some time to review the basics and keep them in mind.  Here are a few reminders to help you through this busy time of year:

Liquid Restrictions: Remember the liquid restrictions to help your pouch do its job. No liquid 30 minutes before or after meals, no liquid during meals. This will keep you from overeating or washing slider foods through your little tummy. More about liquid restrictions.

Daily Exercise: When life gets hectic it is easy to dismiss daily exercise from our schedule in place of more pressing responsibilities. However, when we take time to exercise each day we release feel good chemicals and relieve stress. We are better able to sleep and enjoy more consistent energy throughout the day. Nurturing yourself with daily exercise allows you to better nurture those who are important to you. More about daily exercise.

Slider Foods: During this time of year with holiday activities and parties it is easy to slip into a slider food habit - eating foods that quickly slide through the pouch allowing us to consume greater quantities of food. While enjoying holiday celebrations aim to eat two bites of protein for every one bite of carbohydrate and try to avoid processed food like chips, crackers and sweets. More about slider foods.

Snacking: Be prepared with smart snacks for those hectic days when you may be tempted to reach for something unhealthy just because it is convenient. Low carb protein bars are a good option as well as string cheese, hard-cooked eggs and beef, turkey or chicken jerky. Why snacking leads to weight gain.

Best wishes to you all. Watch for more helpful holiday emails from LivingAfterWLS.
Kaye

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Knowledge is Power- Know your plate
 Traditional vs. WLS T-day Plate
This time of year I like to give myself a reality check and compare the nutritional data on a WLS Thanksgiving plate vs. a traditional plate and what I found is shocking! The WLS plate is roughly 10% of the calories of a traditional Thanksgiving plate. How does your plate measure up?

The post-WLS Thanksgiving Plate
(1.25 cup volume)
3-ounces turkey (light & dark meat)
1/4 cup cooked squash or cooked carrots (no fat)
1//4 cup cooked green beans (no fat)
1 tablespoon light gravy (homemade, little fat)
1 tablespoon no-sugar cranberry sauce
1 small serving sugar-free dessert (small serving is 2-3 bites)
Nutritional data: 227 calories; 25.2 grams protein; 8.1 grams fat; 9.6 grams carbs

The Traditional American Thanksgiving plate:
12-ounces turkey (light & dark meat)
1-cup mashed potatoes
1-cup bread stuffing
1-6 ounce serving green bean casserole
1/2 cup turkey gravy
2 tablespoons sugar-added cranberry sauce
2 Honey-wheat rolls w/1 pat butter each
1 piece traditional pumpkin pie

Nutritional data: 2,511 calories; 132.3 grams protein; 101.3 grams fat; 270.9 grams carbs


Keep an Eye on Your Pie:
We all know we shouldn't reach for the Thanksgiving pie after WLS - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:
(Servings are calculated on a 1/8 slice of the pie)

Pumpkin Pie:
461 calories, 21 grams fat, 9 grams protein and 60 grams carbs

Pecan Pie:
436 calories, 17.2 grams fat, 3 grams protein and 67 grams carbs.

Apple, Blueberry or Cherry:
340 Calories, 16 grams fat, 3 grams protein, 46 grams carbs.

Coconut Cream Pie:
485 Calories, 25 grams fat, 6 grams protein, 48 grams carbs.


Chocolate Cream Pie:
401 calories, 21 grams fat, 6 grams protein, 50 grams carbs.

Top that slice o'pie with real whipped cream - add another 104 calories, 11 grams fat, 41 grams cholesterol and a gram each of protein and carbs.

Neighborhood Kitchen: Recipes & Tips

Pumpkin Shrimp Soup - Another 5DPT Great!
Red Pepper Soup
The Low-Carb Pumpkin & Sausage Soup recipe is a favorite of seasoned 5 Day Pouch Testers. (Page 69 of the 5DPT Owner's Manual). Recently I came across another pumpkin soup recipe that showed great promise: but first I needed to calculate the nutritionals and give it the family taste test. It is smooth as silk and delicious. The numbers are great too, being much lower in fat than the sausage recipe. Shrimp and whole milk provide protein while the pumpkin and other vegetables provide complex carbohydrates to keep the Carb Monster away. Give this refreshing change a try and I promise it will be part of your Day 6 menu rotation in the cold months to come! Enjoy!

Ingredients:
2 tablespoons unsalted butter
2 medium onions, sliced
2 medium carrots, sliced
2 medium garlic cloves, minced
1 teaspoon Old Bay Seafood Seasoning
1 (14-ounce) can fat free reduced sodium chicken broth
1 (15-ounce) can pumpkin puree, no added salt
1 cup whole milk
8 ounces cooked shrimp, peeled and deveined (if frozen, thawed)*
freshly grated nutmeg for garnish, optional

Over medium-high heat in a large soup pot, melt butter and cook the onions, carrots, and garlic, covered until tender, about 10-12 minutes, stirring occasionally. Stir in the Old Bay Seafood Seasoning and 1/2 cup of the chicken broth. Working in batches puree the cooked vegetables in a blender or food processor following safety guidelines for processing hot food (see article below). Return vegetable puree to cooking pot. (Alternatively, use an immersion blender to puree the soup).

To vegetable puree add the  remaining broth, pumpkin puree, milk and thawed drained shrimp. Heat gently to a low simmer, not boiling, and allow to cook 5 minutes until soup thickens slightly and is warm throughout. Serve immediately in measured 1 cup portions. Garnish each serving with a sprinkle of freshly grated nutmeg.

Serves 4. Per 1 cup serving: 245 calories, 19g protein, 23g carbohydrate, 6g dietary fiber, 5g fat.For leftovers reheat in the microwave on low to avoid overcooking the shrimp.

*Canned shrimp, crabmeat, or salmon would work equally well in place of the frozen shrimp if necessary. Just make sure you have 8-ounces of seafood after draining the liquid.

The health content provided by LivingAfterWLS is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.

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