Little words of Motivation
"For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on 'smart carbs' such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado. Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy."WebMD
"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
Lots of water.
Back to basics means a refusal to return to the eating patterns and habits that caused your obesity in the first place. Back to basics is about dedication and hard work and stubborn determination."
You Have Arrived Newsletter
September 5, 2007
Losing weight and staying sane in a world where
it's easy to be fat.
|5DPT Manual: All New 2nd Edition|
|180 All New Pages!
For Immediate Release:
On July 2, 2012: LivingAfterWLS published Kaye Bailey's all-new 180 page 5 Day Pouch Test Owner's Manual 2nd Edition - and the reviews are in:
This is THE Must-Have book for every weight loss surgery library.
Surgeons and patients agree, "The information and advice is clearly presented and inspiring with an eye for detail and a voice of encouragement," said Cathy Burns, a weight loss surgery consultant from Philadelphia, PA and 14 year gastric-bypass post-op patient. "I read everything I can that comes out about weight loss surgery. Kaye knows her stuff as well as anyone in the field, but she tells it like a best friend who is sharing an experience. I cannot imagine the struggles I'd face if I didn't have her books to flip through when I'm feeling frustrated or simply tired of trying. She really understands that this (WLS) is for life and she makes me want to keep trying. Thanks Kaye!"
The original 5 Day Pouch Test Owner's Manual was published in 2008 at 102 pages. When it was retired June 30, 2012 it was in the fourth printing and had been shipped to every US State and many countries around the world. The 5 Day Pouch Test plan has proven to be a highly effective back-to-basics approach to capturing regain following weight loss surgery. It is nutritionally sound and founded on the rules of weight loss surgery and the basic tenets prescribed by accredited bariatric surgeons. In early 2012 Kaye found the time was right to update the Owner's Manual to include new guidelines from the FDA, the bariatric community, the US Surgeon General, and the freelance bariatric research community (research not affiliated or supported by pharmaceutical companies, doctors, or hospitals). The result is an all-new 180 page Owner's Manual.
Link: 2nd Edition Table of Contents
"Since the original manual was published the basics of the plan have not changed," said Kaye. "In fact, we have a greater body of knowledge and evidence that the 5 Day Pouch Test is highly effective when used correctly to get back on track with WLS. In the new Manual the format is different and the book is beautifully produced. It is seasoned with sidebars throughout for quick glimpses at important facts and reminders. There are 16 new recipes and an all-new 5DPT journal format. I think people who have read the first manual will find that even though the 5DPT plan is familiar the facts, enthusiasm and inspiration are fresh. People who have both the first and second editions of the 5DPT Owner's Manual will feel they have two very useful, very different books at their disposal for lasting WLS support. It is intrinsically important to me that we provide top-notch information to our readers in a manner that inspires and motivates. I think we have done just that with this 2nd Edition."
Read: Interview with Kaye Bailey
5 Day Pouch Test Owner'sManual 2nd Edition
The complete 5 Day Pouch Test plan including inspiration, instructions, and recipes in Kaye Bailey's classic empowering style. 180-page easy to read paperback with hints, tips and encouragement that enables you to take charge of your weight loss surgery tool. 2nd Edition includes new guidelines from the FDA, USDA, and the ASMBS. 16 new 5DPT recipes; more FAQ's; more inspiration from Kaye. Improved format. Same great plan shared with Kaye's encouragement and enthusiasm. Same low first edition price $22.95.
Get back on track with Kaye! You Can Do This!
|In Case you missed it: |5DPT Bulletin
Back to School:
I am capturing the spirit of back to school in this special edition 5 Day Pouch Test Bulletin and reviewing the EUREKA! fundamentals that keeps this WLS working for me. I hope you'll join me in this review and take some time to go back to school - the University of LivingAfterWLS - right this way - I saved you a seat basics.
Back to School
Review Top FAQs
Today we take a look back at the most frequently asked 5DPT questions in the last year. As the 5 Day Pouch Test has become more widely known information about it --both accurate and inaccurate-- abounds.
Is this Dangerous?
Answering the tough question - Is the 5DPT dangerous to my health? Link
Help! I'm Stuck!
If you are frustrated with a plateau give the 5 Day Pouch Test a try. Get that scale moving again and renew your confidence in your pouch, your personal power, and decision to have surgery in the first place! This month's 5DPT Bulletin is all about using the plan to boost your metabolism, bust a plateau and get back on track with your weight loss surgery! Link
Days 1&2 are Hard!
This month's 5DPT Bulletin takes a look at some of the pitfalls that derail us on Days 1 and 2. I then give solutions and suggestions to avoid these pitfalls so we all may successfully get back on track with our health and weight management using the weight loss surgery tool in the manner that serves us best. Little things make a difference and I think if you give Days 1 and 2 another try a pleasant surprise awaits you come Day 3.Link
How much protein have you had so far today?
"As a group, we are not eating enough protein and this shortfall is putting our health at risk."
We know that after weight loss surgery we should follow a high protein diet. We call this "Protein First
" - the first of the Four Rules
of WLS. Mainstream studies of people managing their weight without bariatric surgery continue to indicate a diet high in protein supports weight loss and weight management in addition to promoting health.
WebMD recently reported, "Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise are often purported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without constant hunger sidetracking dieters." Researchers don't understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones. It may be due to eating fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry.
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. Today's 5 Day Pouch Test Bulletin takes a look at how we can use our 5DPT experience as a catalyst to 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.We are all in this together!
You are more powerful than you think and
You Can Do This!Kaye
"Keep learning. Use the 5 Day Pouch Test and beyond to continue your education about health, nutrition, weight management, and living after weight loss surgery. Continued education works to keep us informed, trying new things, and renewed hope that lasting remission from our medical disorder is achievable. Seek knowledge from reputable publications and from peers. This process of support and learning becomes a self-fulfilling prophecy as we benefit from the give-and-take of a generous spirit. Learn, teach, and share. We are in this together."
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|Get back to High Protein with the 5 Day Pouch Test|
Little learning points we can use,
Even when we are not doing the 5DPT
If you are like me and many others with WLS, we are falling short on our daily protein intake. There are learning points from the 5 Day Pouch Test that we can use to help get our diet back on track. Here are a few of the points that work as useful guides for me when I feel my efforts need refocused back to the basics:
Tight Pouch = Loose Pants:
Eating lean protein will create a tight feeling in the surgical stomach pouch: this feeling is the signal to stop eating.
Many patients report discomfort when eating lean protein, yet this discomfort is the very reason the stomach pouch is effective in reducing food and caloric intake. Animal products are the most nutrient rich source of protein and include fish, shellfish, poultry, and meat. Dairy protein, including eggs, yogurt, and cheese, is another excellent source of protein. (page 33, 5DPT Owner's Manual 2nd Ed.)
We worry so much about the reading on the bathroom scale and so little about the reading on the kitchen scale.
The only way to know exactly what we are serving our self is to measure and weigh portions.
Eyeballing hasn't worked for us in the past. Leaving it to pouch control doesn't necessarily work. Weigh protein, 3 to 4 ounces per meal. Measure soup, 1/2 to 1 cup per meal. Count bites: 2B/1B Rhythm - 2 Bites Protein to 1 Bite Carbohydrate. Monitor water, at least 64 ounces a day. Measure food and water intake as vigilantly as we measure body weight on the bathroom scale - one becomes the other.
We are so ready to celebrate or agonize over a few ounces changed on the bathroom scale, yet so indifferent to measuring our meals on the kitchen scale. Can't we see the two are intrinsically related and one affects the other?
Advance Planning is Liberating.
I know from experience that when I leave my meals to chance rather than planning them in advance I fall short of all of my dietary goals. Leaving my diet to chance is how I became morbidly obese in the first place. If I wish to manage my weight and keep my obesity in remission I must plan my nutrition. "One of the best ways to enable your success with the 5 Day Pouch Test is to plan in advance your meals for the duration of the plan. This is not a difficult task as you are only planning for five days. Many find having a complete plan to be liberating: the decision making is done.
One must only concentrate on following the plan and focusing on surgical pouch and how it functions when used properly." (page 39, 5DPT Owner's Manual 2nd Ed.)
Hunger is not the enemy.
Develop a new awareness and listen to your body. Finally, just as hunger is not an emergency, it is also not a failure. If you feel hunger during the 5 Day Pouch Test carefully assess the signals to decide the state of urgency. After careful assessment if you are still hungry then eat something from the approved list of foods for the day. Associating hunger with feelings of failure often leads to destructive eating and inappropriate food choices. Feeling hunger is not a moral problem: it is simply a small part of a very complicated biological process. (page 73, 5DPT Owner's Manual 2nd Ed.)
5 Day Pouch Test Website: Featured Articles
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|Eggs - The standard for perfect protein|
| A Great Day 6 Breakfast|
Eggs are versatile, protein-packed staples that cook up into a perfect meal any time of year. Eating eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied-and ate less at lunch-than when they ate a bagel (that supplied the same number of calories) another day. The combination of high protein and moderate fat in eggs might make them especially filling, say experts. Even if you're watching your cholesterol, a daily egg can likely fit into your eating plans.
Scrambled Egg Burritos
From EatingWell: Spring 2003
These zesty Southwestern egg burritos are always a hit whether you serve them for breakfast, brunch, lunch or a casual dinner. The homemade black bean salsa adds a special touch, but these are extra-quick if you use your favorite jarred salsa.
4 servings | Active Time: 15 minutes | Total Time: 30 minutesIngredients
4 (9-inch) whole-wheat flour tortillas
4 large eggs
1/8 teaspoon salt
Freshly ground pepper, to taste
1 teaspoon extra-virgin olive oil
1 (4-ounce) can chopped green chiles
1/2 cup grated Cheddar, or pepper Jack cheese
2 cups Black Bean & Tomato Salsa, (recipe follows) or prepared salsa
1/4 cup reduced-fat sour creamPreparation
Preheat oven to 350°F. Wrap tortillas in foil and heat in the oven for 5 to 10 minutes. Whisk eggs, salt and pepper in a medium bowl with a fork until blended. Heat oil in a 10-inch nonstick skillet over medium-low heat. Add chiles and cook, stirring, for 1 minute. Add eggs and cook, stirring slowly with a wooden spoon or heatproof rubber spatula, until soft, fluffy curds form, 1 1/2 to 2 1/2 minutes.
To serve, divide eggs evenly among the tortillas. Sprinkle each with about 2 tablespoons cheese and roll up. Serve with salsa and sour cream.
Nutrition Per serving : 328 Calories; 15 g Fat; 6 g Sat; 5 g Mono; 232 mg Cholesterol; 34 g Carbohydrates; 18 g Protein; 7 g Fiber; 783 mg Sodium; 286 mg PotassiumTips & Notes:
Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.Two Easy Ways to Heat Tortillas:
Microwave: Stack 4 tortillas between damp paper towels and microwave on high for 30 seconds, or until hot and pliable.
Oven: Preheat oven to 300°F. Stack tortillas (about 4 in a batch) and wrap tightly in foil. Place in oven for 5 to 10 minutes, or until warm.5 Day Pouch Test Recipes
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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.