"We do not have to manage our plate with an all or nothing strategy: this has never worked for keeping our obesity under control. We must find the happy place between perfection and imperfection."
~ Kaye Bailey
Making the Complex Issue Simple
"We do not have to manage our plate with an all or nothing strategy: this has never worked for keeping our obesity under control. We must find the happy place between perfection and imperfection.
~ Kaye Bailey" ~ Kaye Bailey
Foods that contain a lot of sugar --syrups, jelly, honey, soda, molasses and have few, if any, vitamins and minerals and no fiber.
Foods that contain a lot of starch --vegetables, fruits, beans, whole grains, and pasta. They are rich in vitamins, minerals, and fiber.
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Please look for our Grand Re-Opening on April 1, 2013! Thank you so much for your patience as we work to bring you a better environment to enjoy as your Safe Haven Circle of Friends.
Kaye, Scoop, Tech Team and IPB Support
LivingAfterWLS is your premier destination for life-long support for your health and weight management with all bariatric surgery procedures. Kaye Bailey founded LivingAfterWLS in 2004 and has served the WLS community since then, all-the-while learning to manage her own health with gastric bypass sugery in 1999.
Read the words we live by:LAWLS Empowerment Statement
Can I repeat the liquid days instead of going to Day 3?
More Featured Articles
"You can repeat the liquid eating plan of the 5DPT Days 1 and 2, but as soon as you do that you are doing a liquid diet; you are not doing the 5 Day Pouch Test. The intent of the 5DPT is to quickly progress through the post-op dietary stages and get us back to the basics of following our weight loss surgery high protein, low carbohydrate diet. People are sometimes tempted to repeat the liquid days because they have recorded a pleasing weight loss on Days 1 and 2. Keep in mind this weight loss is primarily water loss. In order to keep losing weight one needs to follow a high protein diet that elevates the metabolism into high thermic burn: this is when true weight is lost.
Please follow the 5DPT as it is written: it was developed to help you achieve the best results with your weight loss surgery. We tested it numerous times so you don't have to."
5DPT Owner's Manual Page 55
| |January 2013 Bulletin:
Obesity is a Metabolic Disease.
Why do we treat it clinically?View HereFebruary 2013 Bulletin:
Rule #1: Protein First.
Why protein and how much?View Here5DPT Special Edition:
Top FAQ's of 2012-Part 1View Here5DPT Special Edition:
Top FAQ's of 2012-Part 2View Here
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|Food for Thought:
5DPT is about Learning,
If we complete the 5 Day Pouch Test having learned a few things about our self, our weight loss surgery and our capability in managing life and weight loss surgery in relationship to one another we have succeeded: we can deem the 5 Day Pouch Test a success. Here are some things to consider while treating the 5DPT as a learning experience:
-- What can I eat that gives my pouch a feeling of fullness? What do I eat that fails to give my pouch a feeling of fullness?
-- Have the liquid restrictions become automatic to me? Do I have heightened awareness of how I consume liquids with my meals and snacks?
Refresher: Lots of Water & Liquid Restrictions
-- Am I eating protein in a ratio of 2 bites protein to 1 bite complex carbohydrate? (2B/1B Rhythm)
Article: Why 'Protein First' helps us lose weight
-- Have I found time to include physical activity in my daily routine?
-- Am I allowing myself to feel empowered when I make choices that nourish my body and respect my weight loss surgery?
-- Am I forgiving lapses in compliance with my guidelines and moving forward to make better choices the next time?
We know from our search engine reports that many of you find LivingAfterWLS and the 5 Day Pouch Test by looking for answers about eating carbohydrates after weight loss surgery. Perhaps you, like so many other post-WLS patients find yourself taking little nibbles of soft snacky carbs with increasing frequency. Maybe you've regained some weight and are feeling frustrated and discouraged. Maybe you are embarrassed feeling you've broken your WLS tool. You are not alone. And you have the power to change directions and improve you health and weight management. Today's bulletin offers loads of information that empowers you to make changes you can live with.
Most of us, before surgery, agreed to follow the Four Rules and we likely banished processed carbohydrates from our diet - for life. That's because we understood that eating them before surgery contributed to our obesity - the result would be the same eating them after surgery. But somewhere down the road we relax the rules and dip into the snack bowl. It is not that we are weak human beings. It is because soft carbs are more comfortable to eat than protein and in our society soft carbs are ever present. After weight loss surgery we call these snacks slider foods.
"The very nature of the surgical gastric pouch is to cause feelings of tightness or restriction when one has eaten enough food. However, when soft simple carbohydrates are eaten this tightness or restriction does not result and one can continue to eat, unmeasured amounts of food without ever feeling uncomfortable. Many patients unknowingly turn to slider foods for this very reason. They do not like the discomfort that results when the pouch is full from eating a measured portion of lean animal or dairy protein, and it is more comfortable to eat the soft slider foods. Slider foods have played a significant role in every case of post-WLS weight regain that I have ever heard about." (5DPT Owner's Manual page 34)
Today we look at the role of carbohydrates in the post-WLS diet and learn how to include nutrient dense complex carbs in our Protein First meals. When we find a balanced plate that works specifically for our individual WLS-pouch we enjoy feelings of fullness, feelings of wellness and accomplishment, and we are likely to lose weight and sustain a healthy weight loss.
"I believe in you.
You deserve to be healthy.
You deserve to be kind to yourself.
You deserve to achieve your greatest level of success with weight loss surgery when you harness your inner resources."
5 Day Pouch Test Owner's Manual
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5 Day Pouch Test Owner's Manual
All-New 2nd Edition July 2012
The complete 5 Day Pouch Test plan including inspiration, instructions, and recipes in Kay e 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!
View Table of Contents
Learn more about the new second edition:An Interview with Kaye Bailey
|Lead Article: Carbohydrates |Managing the cravings sensibly.
Copyrighted material reprinted with permission from Cooking with Kaye: Methods to Meals. LivingAfterWLS (C) 2012 - All Rights Reserved.
"Carbohydrates are those mysterious things we crave and we fear. Don't be alarmed. Let's talk about why including complex carbohydrates - such as soups, salads, beans, fruit, vegetables sides, or main dish ingredients - in your post-WLS diet may be one key to avoiding weight gain down the road. Let's review the definitions:
Complex Carbohydrates: Foods that contain a lot of starch --vegetables, fruits, beans, legumes, and whole grains. They are rich in vitamins, minerals, and fiber. Foods on your plate that most closely resemble the way they come from nature, unaffected by processing, are in the complex carbohydrate group.
Simple Carbohydrates: Foods that contain a lot of sugar --syrups, jelly, honey, soda, molasses-- and have few, if any, vitamins and minerals and are void of fiber. Processed food including chips, crackers, cookies, cakes, pastries, and white bread are in this category.
It is popular in the health and nutrition fields to describe carbs as "good carbs" or "bad carbs". I prefer not to use those words because they assign a moral trait to food and food does not have moral traits. Food is food.
Instead of good carbs and bad carbs I prefer more accurate terms:
Fuit and Vegetable Carbs or Complex Carbs
Grain and Starch Carbs or Complex Carbs
Processed Manufactured Carbs or Simple CarbsI have them arranged in nutritional importance to us after undergoing weight loss surgery. Like other nutrients carbohydrates are measured in grams. A 2008 broad-canvas study of bariatric centers revealed that few bariatric surgeons or nutritionists give a specific daily quota for carbohydrate intake. Most default to the 113 grams RDA recommended by the National Academies' Institute of Medicine for people following a 1200 calorie a day diet. It takes roughly 8 to 10 cups of fruit and vegetables to equal 113 grams complex carbohydrates and I do not know any weight loss surgery patient who can consume that much volume. Conversely, it takes less than 2 cups volume of simple carbohydrates, such as chips or cookies, to reach 113 grams of carbohydrate. When we eat simple carbohydrates we over eat. It's as well, simple, as that.
Most bariatric patients who are struggling to control their weight say they suffer from carb-cravings. We have a choice to tame those cravings: simple carbs or complex carbs, either will quiet the cravings. Simple carbs, however come without nutrients but they bring excess fat. Complex carbs are loaded with nutrients to support total wellness, plus dietary fiber we may be short of when following a high protein diet. In addition, complex carbs like to stick around and keep us full for hours. In contrast, simple carbs are a quick fix and the cravings don't stay gone for long.
The big bonus that comes from eating complex carbohydrates is not calculated in weight and measure. It is the freedom from self-loathing and moral judgment that so often accompanies our food choices. In all my work with weight loss surgery patients I have never heard someone say, "I just couldn't stop eating fresh vegetables, I was out of control, I am so angry at myself for doing that." Not once. The same cannot be said for simple carbohydrate snacks that quickly become slider foods derailing our weight management.
And finally, when we eat these healthy nutrient dense carbohydrates we stay full longer and report fewer cravings for snacky-carbs. Our overall health improves, skin and hair become radiant, we maintain steady energy levels, weight management is achieved and we don't feel badly about ourselves.
Cooking with Kaye pages 55-57Please consider this if you are using the 5 Day Pouch Test to get back on track. Take your knowledge and let it empower you because you are a good and worthy person. You are not your disease. I have met enough of you, my WLS Neighbors , to say this with complete conviction. You deserve to be your very best - obesity be damned for getting in the way!
You Can Do This!
5 Day Pouch Test Featured Articles
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Bundle includes 6 servings herbal tea w/sweetener; 8 servings carb monster soup your choice of Hearty-Vegetable or Tomato-Basil; 6 servings Protein2Go Drink Mix; 7 servings Emergen-C; complimentary Goody Bag and helpful suggestions for using dietary support products with the 5DPT.
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Current Q&A's about the 5 Day Pouch Test: Liquids
Recently we have answered a lot of questions about liquids and the 5 Day Pouch Test and Beyond. For reference here are a few of those questions printed with permission from pages 56-57 of the 5 Day Pouch Test Owner's Manual 2nd Edition
How can soups with beans and meat work for a liquid diet?
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 as dietary liquids. 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. (Review "Understanding the Liquid Options" earlier in this chapter.)
Are dairy products okay to use on the 5DPT?
If you can tolerate milk and dairy products include them in your 5DPT and beyond. See the recipe section. Many WLS patients become lactose intolerant so that is why there is always a caution about using milk products. For those who can tolerate dairy, when used in moderation, it can be a healthy part of your diet.
Are yogurts or cottage cheese allowed on Days 1 & 2?
No, cottage cheese and yogurt should not be used as stand-alone menu choices on Days 1 and 2. However, they may be used as ingredients in protein smoothies. You can introduce yogurt and cottage cheese to your diet on Day 3: Soft Protein.
What is wrong with carbonated-caffeinated beverages?
There are a few reasons carbonated-caffeinated beverages are discouraged. First, they have no nutritional value and beverages that contain caffeine can cause dehydration. There is also the theory that for the body to absorb the carbonation bubbles oxygen is released from the blood stream to hook-up with the oxide molecules to be eliminated through the kidneys and urine. When oxygen levels in the blood go down so does our energy level and our metabolism slows. Finally, recent studies suggest the bubbles stretch the pouch outlet causing permanent dilation of the stoma which leads to regaining weight. (Barham K. Abu Dayyeh, 2011) More importantly, carbonated caffeine-containing beverages are void of nutritional value so why put them in our body?.
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|Featured Recipe: Day 3 Soft Protein
|Salmon Patties Two Ways
5 Day Pouch Test Recipes | LivingAfterWLS Recipes
Day 3: Fish and Seafood Soft Protein
|Large fillet of fresh raw salmon|
As a rule on Day 3 fish is the preferred menu option because it is softer and moister than canned poultry. In addition, fish canned in water is considered low fat, a direction we are heading during the 5DPT.However, the chicken and poultry will take on a softer texture when prepared according to the recipes provided and it will work in much the same way as canned fish. For example, the Parmesan-Tuna Patties
are a 5DPT fan favorite. For variety, and the added benefits of omega 3 fish oil try one of these salmon patty recipes.
Reprinted with permission from 5 Day Pouch Test Owner's Manual 2nd Edition. Page 144.
Like other cold water fish salmon is an excellent source of omega-3 fatty acids. In addition, canned salmon is a terrific source of calcium that is readily absorbed. A 3-ounce serving of canned salmon provides 17 grams of protein along with vitamins B6 and B12 and niacin.
1 (14.75 ounce) can salmon with liquid, flaked
1 slice of bread, shredded
3 tablespoon chopped green onion, including the green parts
1 tablespoon fresh chopped dill weed, or 1 teaspoon dried
½ teaspoon sweet paprika
salt and pepper to taste
1 tablespoon canola oil
In a large bowl, gently mix together the salmon, bread, green onion, dill, egg, paprika, salt and pepper. Form into 8 patties; each about 1/2 inch thick. Heat oil over medium high heat in a 10-inch skillet. Cook the patties until nicely browned on both sides, about 3 to 4 minutes per side. Nutrition: Serves 4. Per serving (2 patties): 213 calories, 23 grams protein, 11 grams fat, 4 grams carbohydrate.
Salmon and Black Bean Patties Increase the amount of dietary fiber you eat by including black beans in recipes. This salmon patty is enhanced with black beans. Serve your favorite tomato salsa on the side.
1 (7.5-ounce) can pink salmon, drained
½ cup canned black beans, rinsed and drained
¼ cup dry bread crumbs
¼ cup sliced green onions
1 egg white
1 tablespoon lime juice
¼ teaspoon seafood seasoning
salt and pepper to taste
1 tablespoon canola oil
Place salmon in a medium bowl and break with fork. Add beans, bread crumbs, green onions, egg white, lime juice and seasonings. Stir gently to combine. Shape mixture into four 1-inch thick patties. Refrigerate for 30 minutes or until ready to cook, no longer than 24 hours. Heat oil in a large skillet over medium heat: cook patties 2 to 3 minutes per side or until firm and brown. Serve warm with tomato salsa. Nutrition: Serves 2, 2 patties each. Per serving, 308 calories, 18 grams protein, 15 grams fat, 19 grams carbohydrate.
Page 144, 5 Day Pouch Test Owner's Manual 2nd Edition
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