5DPT Bulletin
Day 4: Your New Normal! 
Now you are managing your health well
May 2013
In This Issue
May Theme
News
FAQ: Mistakes on the 5DPT
Day 4: Your New Normal
Q&A: individual Meal Plans
Recipe: Day 4 Lean Protein
LivingAfterWLS


"We didn't ask for obesity and we didn't ask for the fight of a lifetime to keep it under control. Treat yourself kindly. Find your personal hell-bent determination. You already know how courageous and powerful you are: you learned that when you underwent bariatric surgery. The 5 Day Pouch Test will help you find that place again through the course of five days focused on your mental and physical wellness. Pull out your strength and reserves and let's do this together."
~ Kaye Bailey


 
Day 4: 
Key Learning Points

This is our new normal: the way we will eat to manage our health and weight with weight loss surgery. The Four Rules are now a way of life and a matter of habit.

Look beyond the breakfast cereal box to feed your body at the beginning of the day.

As recovering morbidly obese people it is important to understand the signals our body sends in order to lose weight and not become morbidly obese again. After all, ignoring these signals contributed to our obesity in the first place.

Feeling hunger is not a moral problem: it is one small part of a very complicated biological process. The 5DPT is a powerful tool and a great step toward building a better relationship with food and your weight loss surgery.

 


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LivingAfterWLS News
  • May 1, 2013: The Neighborhood is currently unavailable  
    The LivingAfterWLS Neighborhood is currently offline for maintenance and technical work in addition to security upgrades.

    Please look for our Grand Re-Opening on May 6, 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.

    Thank you,
    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

 

Question: What is the biggest mistake you see people making on the 5 Day Pouch Test?

Kaye's Answer: Not learning and following the plan or changing the plan drastically.

Learn the plan. Read the plan in full and be sure you understand it. Read the plan completely in order to understand the progression of your diet from Day 1 to Day 5. Pay close attention to understanding the liquid restrictions and slider foods: these are the most common problem areas that lead to weight regain after weight loss surgery.  As you become familiar with the 5 Day Pouch Test compare it to the early dietary stages following your weight loss surgery. Think back to what worked for you then and imagine the same will work for you again. Remember, you already know how to lose weight using your surgical tool. The effort you put into the 5DPT will return you to that place of healthy and reasonable weight management using your tool.

5 Day Pouch Test Plan

Try not to make too many changes to the plan. Keep it at 5 Days. Don't restrict foods and go hungry. Really pay attention to what changes you are making and constantly think about the Four Rules can be your way of life, not just a temporary means of taking off a few pounds only to put it back later. This is a way of life we agreed too when undergoing surgery and it is for our lasting health. The 5DPT can help you get back to doing what works with WLS to support your lasting health and weight goals.



More Featured Articles

 

LivingAfterWLS Newsletter Archive

January 2013 Bulletin:
Obesity is a Metabolic Disease.
Why do we treat it clinically?
View Here


February 2013 Bulletin:
Rule #1: Protein First.
Why protein and how much?
View Here


5DPT Special Edition:
Top FAQ's of 2012-Part 1
View Here

5DPT Special Edition:
Top FAQ's of 2012-Part 2
View Here

 
Food for Thought:
5DPT is about Learning, 
not perfection
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?

 

 

Quick Links
Greetings!

If you started the 5 Day Pouch Test on Monday then today is your Day 4! I like to think of Day 4 as the magical breakthrough day when the difficulties of busting the carb cycle or getting back to the liquid restrictions are over. Many report feeling a new sense of empowerment on Day 4. This is your New Normal.  I hope that is how you are feeling today! To help you along our bulletin this month is loaded with Day 4 inspiration and helpful hints. Even if you aren't doing the 5DPT this week you are sure to find a little hint or nugget of information that could make your day a little healthier and your commitment to the WLS a little stronger.   And be sure to check out the Day 4 approved recipe: Baked Mahi-mahi with Macadamia Nut Crust. I think you will love it!

Neighborhood Update: After uncountable setbacks and delays I am excited to say our LivingAfterWLS Neighborhood will be back online Monday, May 6!  Thank you so much for your patience during this very long outage while we worked on security and functionality issues to make our beloved online community the most secure online gathering place for our WLS Neighbors. I'm looking forward to seeing everyone again! Please watch your email for re-opening and re-entering details.    


CHEERS!
Kaye

"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."
--Kaye Bailey
5 Day Pouch Test Owner's Manual

 
Copyright Consideration:
You are our valued reader. We respect your rights and privacy by never sharing your information with a third party. Please respect our creative rights by honoring copyright laws and prevent plagiarism.



5 Day Pouch Test Owner's Manual
All-New 2nd Edition July 2012


5DPT Manual 2nd Edition
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

SALE! $22.95

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Learn more about the new second edition:

An Interview with Kaye Bailey

 

 

Lead Article: Your New Normal
What Day 4 of the 5DPT Brings
   
Copyrighted material reprinted Day 4: Your New Normal
with permission from The 5 Day Pouch Test Owner's Manual 2nd Edition (C) 2012 - All Rights Reserved. pp 71-72.

Day 4:
Your new normal.

By Day 4 the carbohydrate cycle is broken and the liquid restrictions are becoming a habit. Most people report a genuine feeling of pouch-tightness, as they emerge ready to enjoy firm protein. Our Day 4 meals and eating habits are starting to feel like the new normal. And indeed, this is the way we need to eat in order to manage our weight after surgery.  Our meals should be Protein First enjoyed with small portions of well-chosen vegetables and fruits. Remember the 2B/1B Rhythm: 2 Bites Protein, 1 Bite Complex Carbohydrate. Take time to chew every bite, resting the fork between bites, and enjoy the meal. Observe the liquid restrictions in order to achieve fullness and benefit from the nutrients in our food. Avoid slider foods and snacking on non-nutritional belly-filler foods. Welcome to Day 4: Today is your new normal.

Day 4 protein recommendations: ground meat (beef, turkey, lamb, game) cooked dry and lightly seasoned; shellfish, scallops, lobster, steamed and seasoned only with lemon; salmon, or halibut steaks, grilled and lightly seasoned. Vegetarian products including tofu and vegetable burgers are acceptable. Be sure to give the Salisbury Steak recipe a try and keep it in your menu rotation well beyond the 5 Day Pouch Test.

By now you should be experiencing that familiar tightness that will assure you that your pouch is working. Remember to drink plenty of water between meals. Take some time to appreciate the power of your pouch. Often we don't like that uncomfortable tightness in the pouch after eating just a few bites of firm protein without liquids. The tightness is reminiscent of a post-Thanksgiving feast that leads to a gluttony-induced nap.  It is this tightness that makes the surgery work. And ironically, it is this tightness that leads us unaware back to slider foods, which do not cause discomfort: they sit better and we can prolong the enjoyment of eating.

On Day 4 and forever in your new normal the discomfort in your pouch is the signal to stop eating. This is the new normal. Concentrate today on how your pouch feels and put the fork down at the first sign of fullness. Stop short of the discomfort. This is how the weight loss surgery tool is meant to work. This is how you, the owner of the tool, can optimize the performance of the tool. I hope you are rediscovering your tool and enjoying relief and excitement knowing your pouch still works. 



This is where I hope your find yourself on Day 4 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!
Kaye

5 Day Pouch Test Featured Articles


 

5 Day Pouch Test Support Bundle!

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If you already have the 5 Day Pouch Test Owner's Manual but need some additional encouragement and dietary support this bundle is for you. Improve your odds for success with this bundle of 27 servings of proven dietary support products. Our dietary supplements are carefully selected to fuel your 5DPT, promote weight loss, and help you get back on track with WLS.

 

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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Select Soup Flavor:




 
vegetarian
Individual Meal Plans:
Picky eaters, Vegetarians, Vegans


Question:
I don't eat many of the foods on the 5DPT plan, can you customize a 5DPT for my requirements?   
 
Answer:
I truly appreciate that people have unique dietary needs based on personal likes and dislikes, health requirements, religious reasons, and ethical reasons. In my work with WLS over the last several years my eyes have been opened to all manner of dietary peculiarities which is both fascinating and frustrating. I receive numerous requests from people asking me to custom-tailor a 5 Day Pouch Test plan to satisfy their specific dietary needs. Here are a few examples I've received:

"For ethical reasons, I could never eat chicken or meat. And I never eat anything with fur or eyelashes. Tofu and beans are out to so can you give me a high protein diet plan for 5DPT?"

"I am vegetarian. I will eat dairy and eggs but no meat of any kind (including fish, chicken or any other dead animal people think they can eat and still be a vegetarian)."

"I only like dark meat chicken."

"I detest canned tuna and salmon. Real salmon is fair and I've never tried tuna steaks."

"I have never been a lover of soups. Can you write me a different plan for the 5DPT?"

"After the liquid days 1 and 2 I'd like to follow a Vegan 5 Day Pouch Test, can you give me the meal plan?"

"I don't eat meat based jello or bouillon and eggs very rarely. Milk, cottage cheese and fish are Okay for me. What would my menu plan be for the 5 Day Pouch Test?"

"Brown food grosses me out. Do you have a plan without brown food?" (yeah, I don't get this one either!)

In the early days of the 5 Day Pouch Test I did try to create meal plans for different dietary requests. However, this involved me making a plan, testing it for the 5 Days with all of the recipes, making changes to improve results and testing it again before sending it  to the person requesting it. Because I will not provide a 5DPT plan that I have not personally tested this became an unmanageable challenge for me. Not only was creating individual plans time consuming and costly, invariably I would never hear back from the person or when I did there would be more dietary dislikes they forgot to mention and more times than I care to count I received the reply, "so these recipes will not work for me." With a one sentence email response they tossed in the trash an effort that was hugely inconvenient for me to accomplish and a total waste of my time. Can you imagine how disheartening this felt?

Over time I've accepted that people with self-defined dietary needs must take responsibility for making their own meal plan. This may include the help of a nutritionist and research via the Internet, cookbooks, nutritional references and even our LivingAfterWLS Publications. Once a person self-defines dietary peculiarities they must accept that general dietary plans are inadequate. It is up to them to deliberately develop a menu plan that  works to meet and sustain their health, weight, and nutritional goals.

What the 5 Day Pouch Test can do for picky eaters, vegetarians, vegans, and all other self-defined categories, is refresh them on the basic behaviors that make WLS work. That means following the Four Rules, observing the liquid restrictions, avoiding slider foods, and respecting the gastric pouch. Just like any person who undergoes WLS it all comes back to personal responsibility. That means vegetarians need to study vegetarian publications to learn the best source for non-animal protein.

My advice to all:
Take the basic tenets of weight loss surgery, curate knowledge that supports your chosen dietary path, collaborate with others sharing your dietary circumstances, apply personal experience, and build a dietary health-management way-of-life that enables you to thrive. This is the responsibility of every person who desires to live a healthy balanced well-managed life with WLS.


With that said, the 5 Day Pouch Test does offer a few tried-and-tested vegetarian recipes and those are indicated on both the website and in the 5 Day Pouch Test Owner's Manual. These recipes follow the traditional definition of vegetarian and recipes are free of  flesh foods but may contain dairy products and eggs.

For more details on 5DPT and Vegetarian living see pages 76-78 of your 5 Day Pouch Test Owner's Manual, 2nd Edition.


Save 25% and build your WLS Library with quality publications! Exclusively sold at LivingAfterWLS Kaye Bailey's work is internationally acclaimed and supported by bariatric centers, nutritionists, support groups, and people just like you doing their very best LivingAfterWLS with bariatric surgery.

Bundle includes: 5 Day Pouch Test Owner's Manual 2nd Edition (2012); Day 6: Beyond 5DPT (2009); Cooking with Kaye-Methods to Meals (2012). Over 250 recipes; 600 pages of effective empowerment supporting your healthy weight management.  SKU #LAWLS-BWB3
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recipeFeatured Recipe: Day 4 Lean Protein
Baked Mahi-mahi with Macadamia Nut Crust

 

Freeway Chef, crispy sweet-savory crust, attractive presentation


Featured Recipe from
Baked Mahi-Mahi
Shared with permission, LivingAfterWLS, LLS (C) 2012.

This crispy heart healthy fish has a refreshing island flavor. Serve the crusted fillets with spears of fresh pineapple and small servings of sticky rice. Garnish with toasted chopped macadamia nuts.

Ingredients:
cup panko Japanese bread crumbs
3 tablespoons macadamia nuts, finely chopped
1 tablespoon fresh flat-leaf (Italian) parsley, finely chopped
1 cup evaporated milk
4 (5-ounce) fresh mahi-mahi fillets, about 1-inch thick

Directions: Line a baking sheet with foil; place a wire cooling rack on the baking sheet and coat with cooking spray. Set aside. Position rack in upper-third of oven and preheat to 425F.  On a plate stir together panko, macadamia nuts, and parsley. Pour the evaporated milk in a shallow dish; dip each fillet in the milk and then dredge in the panko macadamia crumbs, pressing lightly so the mixture adheres well. Place the fillets on the rack in the baking pan making certain they do not touch. Season fillets lightly with salt and pepper. Bake in preheated oven until fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10 to 12 minutes. Serve immediately.

Nutrition: Serves 4. Each serving provides 180 calories, 28 grams protein, 6 grams fat, 3 grams carbohydrate, 1 gram dietary fiber.

Mahi-mahi is a moderately fat fish with firm, flavorful flesh. It ranges in weight from 3 to 45 pounds and can be purchased in steaks or fillets. Mahi-mahi is best prepared simply grilled or broiled. Technically, mahi-mahi is a common dolphinfish, a surface-dwelling ray-finned fish. It is also know by the name dorado. It should not be confused with the marine mammals we adore called dolphins. The word mahi-mahi is Hawaiian for very strong.


Page 108 Cooking with Kaye: Methods to Meals


5 Day Pouch Test Recipes    |    LivingAfterWLS Recipes



LivingAfterWLS: 
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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

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.

 

LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931