In This Digest
Four Rules: Refresher Course
Turning Hope Into Action
Secrets of Weight Management
Recipe: Comforting Winter Supper
You Have Arrived
   
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!

 

"I dread success. To have succeeded is to have finished one's business on earth, like the male spider, who is killed by the female the moment he has succeeded in his courtship. I like a state of continual becoming, with a goal in front and not behind."

George Bernard Shaw

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Four Rules
Refresher Course:
Four Rules Magnet 2
 




We started 2011 with a 2-month comprehensive refresher course that covered the nitty-gritty of our weight loss surgery four rules. Our readers responded with excitement: it seems no matter where we are in the journey a little reminding goes a long way in keeping us on track. By popular demand we will address the rules again in January - February 2012. Until then here are quick links to our 2011 Refresher Course:

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  


The Four Rules: Should this be Rule #5?
LivingAfterWLS Weekly Digest February 24, 2011.

 

Social Connections Go beyond the LivingAfterWLS Neighborhood and connect with Kaye Bailey in these popular social media destinations: 

Find us on Facebook 

Follow us on Twitter

View our videos on YouTube

The Neighborhood

Your Safe Haven Circle of Friends
10,365 Neighbors - 167,560 Posts  

10,000 Neighbor Milestone 

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.

 

Pardon Our Mess:

Closed 

 

 

 

 

 

 

 

The LivingAfterWLS Neighborhood will be off-line beginning December 27 through January 3, 2012 while we refurbish our community in anticipation of exciting new changes coming in 2012. Beginning in 2012 you will enjoy enhanced features in our safe haven community including:

  • Member created Social Groups
  • Member created awards & titles celebrating one another
  • Increased privacy and security protecting your rights as a community member
  • Downloads manager to organize your WLS articles and recipes with integrated sharing options 
  • Faster navigation and load times
  • User-managed social network integration (Link your Neighborhood account to Facebook, Twitter and others with settings you control.)

Please watch your inbox for updates and tutorials. We look forward to seeing you in the Neighborhood in 2012. 

      

LivingAfterWLS Neighborhood:

  

 

Hair loss from WLS?
Help is here!
Beautiful Hair Bundle

"You've heard the stories about hair loss associated with weight loss surgery. Maybe dramatic hair loss is your story. It was mine. Six months out of surgery I was several dress sizes smaller and going bald. You too? That was 12 years ago and I was on my own to figure out how to fix it. Now I'm pleased to say I have healthy lustrous hair and these are the products that are working for me. I offer them to you with confidence, and the assurance you do not need to spend 12 years trying to get your hair back. Please take a look."
--Kaye Bailey, founder LivingAfterWLS & 12 years post RNY Gastric Bypass.

Hair health after weight loss surgery is best approached internally with added vitamins, minerals, and herbal nutrients from supplements and externally with all natural biotin and keratin protein fortified shampoo, conditioner and a scalp emulsion. Feeding hair with supplements promotes stronger healthier hair growth while using fortified products to clean and condition hair improves the look and feel of hair. In combination the vitamins and minerals work with the hair care products to build healthy hair and arrest the hair loss associated with anesthesia, surgery and a low-calorie diet. Of course, results are unique to the individual. But if hair loss is is taking joy out of your weight loss experience give these quality products a try and get the shine back. As a bonus, the supplements are also known to support skin and nail health.

Learn More: Healthy Hair Bundle

 

Citrus Roasted Carrots, Celery & Green Onions
As soon as the chicken is in the oven get busy preparing the vegetables. Line a rimmed baking sheet with heavy-duty foil. Be sure to take this extra step to make clean up easy. You will notice that fat is not necessary in this recipe and that allows for the higher fat content of the dark meat chicken thighs. Sugar sensitive post-ops may be concerned about the honey in the glaze. Per serving this is a small amount and when eaten with the complex carbohydrates and protein you should not experience dumping. The honey is needed to help the vegetables roast to a rich color. You may decrease the amount of honey to taste. For convenience substitute pre-washed baby carrots for the large carrots.

Ingredients:
2 medium carrots per person, sliced 1/2-inch discs
1 rib of celery per person, sliced 1/2-inch pieces
2 green onions per person, sliced 1/2-inch pieces
1 orange, zested & juiced
1-2 tablespoons honey
1 (1-inch) piece ginger

1 orange per person

Directions:
Place the prepared vegetables on a foil lined baking sheet. Toss to combine. Over a small bowl zest one orange and then squeeze the juice from it. Add honey to taste. Using a microplane or zesting tool, working over the bowl, grate the ginger making sure to capture the juice. Use a fork and whisk the juice, honey and ginger together. Pour over the carrot mixture and toss making sure all vegetables are coated. The photo above shows the vegetables glistening with the glaze. Spread vegetables in an even layer on the baking sheet. Place in oven on lower rack (below the chicken). Stir once during baking. The vegetables will be tender and roasted in about 20 minutes. Serve warm with the chicken.

While the vegetables cook quarter the remaining oranges to serve with the meal or as a refreshing and nutritious dessert.

Per serving: 62 calories, 2 grams protein, 15 grams carbohydrate, 5 grams dietary fiber, and 16% (546mg) of your recommended daily value of potassium.

 

More LivingAfterWLS Recipes  

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Harnessing Hope: 

Hope is the fuel that turns dreams into reality      

 

January 2, 2012 

LivingAfterWLS, LLC - All Rights Reserved 

Greetings! 

Hello and Welcome!

 

Welcome to our first You Have Arrived Weekly Digest for 2012! Glad to have you with us. We look forward to providing more meaningful content and useful recipes and ideas in 2012. Today we talk about getting back on track with our weight loss surgery goals and lifestyle. It seems to me, whether we have strayed slightly or completely veered off course, the beginning of a new year is always an exciting energized time of renewed commitment. Like you, I hope to harness the excitement of a new beginning and make a fresh start of managing my health and weight with my WLS tool. I hope you will join me!   

 

CHEERS!

Kaye 

 

Just a note: Our LivingAfterWLS Neighborhood refurbishing is a little behind schedule and we are still offline. But we have a good team of experts working on it and I hope to send you a message in the next day or two saying the Neighborhood gates are open, Come on In!  Thanks so much for your patience during this reconstruction. I promise, you are going to love all the new community features! 

    


  
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Are you ready to get back to the basics of weight loss surgery and make 2012 your healthiest year ever?  We are ready to help you set achievable goals, conquer destructive habits, get on track and achieve your greatest weight-management potential.

To get you started the LivingAfterWLS General Store is pleased to offer FREE Priority Mail shipping on the products you need to support your 5 Day Pouch Test and take you to Day 6 and Beyond! A savings of $4.95! Shop the 5 Day Pouch Test Build-a-Bundle and enter code:
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Turning Hope Into Action
Rainbow Button
by Kaye Bailey
The rainbow promises hope and when we have hope; we are capable of taking action to pursue our desires. Hope alone does not make things happen. I remember, as an obese teen lying awake at night wishing on stars and pleading with fairy godmother's to make my fat go away, let me wake up normal. But the wishes and requests were not granted. Later I invested hope in quick fix diets, potions, programs and pills: all promising results with little effort on my behalf. Just like the stars and the fairy godmother, these miracles were smoke and mirrors. The net result for me, time and again, was a growing sense of hopelessness and failure.

Then I made that leap and you all know this sentence, "Weight loss surgery is my last hope." And for once my dreams came true and my hope was realized. I lost weight and found myself. The experience was nothing I had dreamed and everything I had dreamed at the same time.

Well, not long ago I found myself like so many of you: the weight was coming back. The first few pounds arrived without fanfare, but the next 15 pounds slammed me against the wall like I had been struck with a cannon ball. It was so easy to go back to those lonely feelings of hopelessness and failure; after all, they were familiar and almost comfortable. Can you relate? I spent many sleepless nights wishing the pounds away. Wishing did not work when I was a child and it does not work now.

But hope, when harnessed, can be turned into action! Hope fuels dreams and passions. And passions pursued with hope and a plan can bring to life the things that wishes and requests will never realize.

It was on one of those silent sleepless nights that I realized if I want to work my tool again I needed to go back to basics. With much trial and error the 5 Day Pouch Test was developed and my tool was working again and I was working my tool. Here are some ideas that I use to turn hope into action, my wish is they may help you too, no matter your stage in this experience.

Empower yourself with knowledge. Most of us were fanatical researchers before surgery, return to that state of mind and become an information sponge.

Make a plan for change. Do not try to change everything in one day or one week. Take one step at a time, one day at a time and sometimes one hour at a time.

Set a date. Keep a journal. Measure your progress. Forgive your failures.

Practice the plan, not perfection. A plan is a road map but sometimes we take detours. The act of forgiving imperfection and moving on is key to self-acceptance and harnessing the powerful energy of hope.

Seek support. You are but one unique ribbon, but when you join others there is a powerful beautiful rainbow.


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Secrets of Weight Management with WLS:
Day 6 & Beyond the 5 Day Pouch Test 
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.  Read: Understanding the Liquid Restrictions

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.
Day 6 by Kaye Bailey
66 Family Friendly WLS Recipes you will Love!
Learn More
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.

Read: Connection between slider foods and snacking

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).
Refresher: Rule #2 - Lots of Water

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.
Refresher: Rule #4 - Daily Exercise

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.
 
Comforting Winter Supper
Roast Chicken Thighs & Vegetables
Hot Roasted Chicken Thighs
For this dish chicken thighs are my favorite piece of the bird to use. The dark meat is richly flavored and the skin crisps nicely which my husband enjoys. Chicken legs and thighs are higher in fat than white meat, but they are also a more concentrated source of minerals including zinc and iron. To lower the fat you can remove the skin after it is cooked. Boneless, skinless thighs or breasts will work in this recipe but they tend to be a bit drier. One 3-ounce serving of dark meat chicken (about 1 thigh) contains 166 calories, 21 grams protein, 8.3 grams fat (2.3 grams saturated), 76mg cholesterol and 65mg sodium. You can often find chicken thighs on sale for much less than white meat chicken pieces.

Ingredients:
1 package chicken thighs, bone-in, skin-on (plan 2 pieces per person)
poultry seasoning to taste
salt & pepper to taste (optional)

Directions:
Center two oven racks on the oven's middle shelves. Preheat oven to 425F. Line a rimmed baking sheet with heavy-duty foil. Make sure the baking sheet is large enough to hold all chicken pieces in a single layer. (It is not necessary to spray the foil with cooking spray unless you chose to use skinless chicken pieces.) Season the chicken to taste with the poultry seasoning. Place the thighs on the baking sheet in a single layer and place baking sheet on upper rack of the preheated oven. Bake 25 to 35 minutes or until juices run clear when chicken is pierced. The skin should be nicely golden.
Serve warm with Citrus Roast Veggies, recipe on the left.

Thank you for being a loyal Neighbor of LivingAfterWLS. We are proud to serve you in your weight loss surgery journey.

 

Sincerely,

Kaye Bailey

LivingAfterWLS, LLC

 

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The health content in the LivingAfterWLS website 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.