LivingAfterWLS Weekly Digest
Summer Living After WLS 
Make this your best year ever!
June 1,  2013
In This Issue
June Theme
Your Best Active Summer Ever!
Summer Heat & WLS
Staying Active in Hot Weather
Food Safety in the Great Outdoors
Recipe: Greek Chicken Salad with Feta
LivingAfterWLS
Petals of Light by Kaye Bailey
Image: 150x150

After WLS
we can fully engage
 in living:
 Just Differently


"
I know with certainty that all of us will occasionally feel excluded from the traditions we treasure because our bariatric procedure has changed everything for us while the world around us stayed the same. I know this because sometimes I still feel left out of the good times I once celebrated with gusto. I know with equal conviction that with awareness and effort we can join that world from which we feel excluded, participating fully, but differently, from how we participated prior to our medical procedure. Within this book you will find ways to accommodate and nurture your sometimes misunderstood WLS peculiarities while fully participating in this great tradition we call living." ~ Kaye Bailey


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My goodness, have we had a rough time of our community upgrade.  Please watch your email for an exciting announcement about the return of our "Safe Haven Circle of Friends."  And thank you so much for your patience and understanding during this time of utter frustration for us at LivingAfterWLS.




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.

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Your Best Active Summer Ever!

Outdoors
When it's hot or humid, be active during the cooler times of day. Find shaded areas, like parks with big trees, and drink plenty of fluids. You have less chance of getting too hot if you do lighter exercise, like walking. Be sure to wear sunscreen.

    Take morning or evening walks. Walking the dog or walking with a partner helps you make it part of your routine.

    Go for a bike ride. Find shaded areas, and ride during cooler times of day.

    Go swimming on hot days. This is a healthy family activity for summer.

    Do light yard work or gardening. You'll burn calories while you keep the yard looking good.

    Wash your car. This gets you outside and helps you burn calories. Give yourself a splash to stay cool.

Indoors
    Go for walks at the mall. To count your steps, buy a pedometer from a sporting goods store. You can set walking goals to help you stay motivated.

    Use light weights or stretch bands at home. You'll stay fit while you watch TV or listen to music. Lift cans of food if you don't want to buy weights.

    Buy or rent an exercise DVD, or borrow one from the library. You can stay in shape while you stay cool indoors.
  
 Go dancing or take dance lessons. Or just turn on some music and dance in your living room. This gets you moving so you burn calories.

    Do indoor housework like dusting, vacuuming, or washing the windows. This helps you stay active while you keep your home looking good.

    On trips, stay at hotels with fitness centers or swimming pools. Make time for a workout. Take a jump rope to use in your room.

    Join a gym or health club. You can take classes or use machines, like treadmills, stair-climbers, or stationary bikes. Many cities have community centers that offer affordable fitness classes. If you have health problems, ask your doctor before you use machines or take classes.

    Join sports programs in your community or at work. Many cities offer indoor sports like basketball, volleyball, and soccer.




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LivingAfterWLS Newsletter Archive

Summer Heat & WLS: What you must know to stay healthy
Digest July 2, 2012

The Importance of Protein First
5 Day Pouch Test Bulletin September 2012

Cooking with Kaye: Sweet Spring Lamb - Delicious Protein
April 29, 2013




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Greetings!

This week Americans marked the unofficial start of summer with the Memorial Day holiday.  As the pattern goes for those of us recovering from morbid obesity with surgery, many of us will be spending more time out-of-doors in pursuit of health and activity that obesity had made difficult. With that in mind this week's LivingAfterWLS Digest takes a look at ways to make sure our summer activities are health promoting. We certainly didn't come this far in our weight loss to be sidelined with a food-borne illness or a heat related health crisis. So please, take a few moments to review these common sense articles full of great tips and advice for making our summer living fun!  Be sure to check out the recipe for Greek Chicken Salad with Feta - it is delicious!

I wish you the very best of health this summer! You have the power to make this your healthiest year ever - Let's do it together!

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

 
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Staying Active in Hot Weather:
Enjoy your new healthy way of LIVING the right way!   
   Butterfly Lilac by Kaye Bailey

Summer is a great time for being active. Even if you live where it gets hot or humid, there are ways you can stay in shape year-round. But make sure to take precautions when you are active outside.

Be safe in the heat
If the temperature is lower than 80F (27C), you usually can be active outside without taking extra precautions. It depends on how active you already are and how used to hot weather you are.

But anytime you exercise, it's a good idea to take these normal precautions:

Drink plenty of water. This is very important when it's hot out and when you do intense exercise.

Don't exercise as hard when it's hot. Take rest breaks. Exercise more slowly than usual or for a shorter time.

Stay in the shade when you can; Avoid exercising during the hottest times of the day and wear light-colored, breathable clothes.

Watch for signs of heat exhaustion, such as nausea, dizziness,  
cramps, and headache. If you notice any signs, stop your activity right away, cool off, and drink fluids.

When the temperature gets above 80F (27C), consider the heat and the humidity. Both can put you at risk for heat-related illness. The hotter or more humid it is, the higher your risk. For example, if the humidity is 60% (moderate):
   
Be careful when you exercise in temperatures of 80F (27C) to 85F (29C). Find shade, take regular breaks, and drink plenty of fluids.

Experts advise being extremely careful between about 85F (29C) and 91F (32.8C).

Conditions are considered extremely dangerous at temperatures over 91F (32.8C).

When it is more humid, you should be careful at even lower temperatures. Higher humidity can make it feel hotter, since your body cannot cool off as well by sweating. This puts you at a greater risk for illness. Older adults and children are at a higher risk for heat-related illness and should be extra cautious. Remind children to drink plenty of fluids before, during, and after activity.

If you are overweight, have health problems, take medicines, or use alcohol, you may be at a higher risk for heat-related illness. You may also have trouble if you're not used to exercising in warmer weather.

In hot weather, drink plenty of fluids before, during, and after activity. Water or sports drinks are best. This helps to prevent dehydration and heat-related illness. Water is all you need if you are exercising for less than an hour. For longer exercise periods, sports drinks contain carbohydrate and minerals called electrolytes that may help your endurance and keep you from getting muscle cramps.

When to Get Help!
Call 911 or other emergency services immediately if you have stopped sweating or have other signs of heatstroke, such as a fast heart rate, passing out, high body temperature, feeling confused, or having no energy. Heatstroke is very dangerous.

Shared with permission from WebMD Medical Reference from Healthwise: Staying Active in Summer  


Do Not Let Dumping Syndrome Ruin Your Summer Celebration
Summer is a time to celebrate warm weather, sunshine, good friends and good times - often with food and drink. But for people with weight loss surgery celebrations bring the potential for a dietary crisis called dumping syndrome that has the potential to ruin a day of good old fashioned summer time fun.
Link to this Featured Article


 
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Four Rules

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


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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!


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Learn more about the new second edition:

An Interview with Kaye Bailey

 

   

saladFood for Thought:
Food Safety in the Great Outdoors


Summer Sandwich Nothing's better than a great meal savored in the great outdoors, but nothing's worse than spoiling a picnic or camping trip with a bad case of food poisoning. By following a few simple food safety tips you can enjoy the fruits of the season without paying the price with an upset stomach, nausea, or diarrhea.

Experts say food poisoning peaks in the summer months for two reasons. The first reason is natural, because bacteria grow fastest in warm, humid weather. And the second is due to how people eat during warm weather -- outside at picnics, barbeques, and camping trips and away from the safer confines of the kitchen and home.

Most people rarely get sick from contaminated foods because their immune systems are strong enough to protect them. But when harmful bacteria multiply beyond safe limits due to unsafe food handling or lack of refrigeration, that's when food poisoning strikes. When the immune system is impaired by sickness, age, or other factors, food poisoning is also more likely.

Keep it Hot or Cold

The number one rule of summer food safety to remember is "what's hot stays hot, what's cold stays cold." Bacteria do not grow as quickly at temperatures below 40 degrees Fahrenheit or above 140 degrees Fahrenheit. The temperature range in between is known as the danger zone in which bacteria can reach hazardous levels within two hours.
Since hauling an oven on your back to your next outing isn't practical, experts say it's a lot easier to keep things cold away from home in a cooler or ice chest rather than hot. Unless you have a heat source, it's virtually impossible to keep foods over 140 degrees for extended periods of time.
If you want to bring cooked items to eat outside, such as meats and poultry, you should cook them first at home, pack them in ice, and then reheat them on the grill or camping stove at your destination.

Keep it Clean
The second rule of thumb to remember for outdoor food safety is to "keep it clean." That applies to food and the person handling it. Keep raw meat juices from leaking onto other foods by double-wrapping the meat and placing it near the bottom of the cooler surrounded by plenty of ice.
Find out in advance if there will be running water or soap available at your dining destination. If not, bring soap and water with you or a good supply of disposable wipes. Wash your hands before handling foods and keep serving platters and utensils clean and free of cross-contamination from other foods.

The Mayonnaise Myth
Perhaps no other food is quite as infamous at picnics for triggering food poisoning at a picnic than mayonnaise. But according to Bessie Berry, manager of the USDA's meat and poultry hotline, "Mayo's gotten a bad rap."
"It's not mayonnaise itself that's bad," Berry tells WebMD. "It's what people do to mayo that makes it go bad. People dip dirty utensils in it at home and then make dips out of it and take it to a picnic where people double-dip with their veggies. Each time you contaminate it, the mayo can only handle a certain level before the bacteria reaches dangerous levels."

Berry says mayonnaise is fairly acidic, which makes for an inhospitable environment for bacteria, and actually may protect many foods from going bad. She recommends starting off with a fresh jar of mayonnaise and only using clean utensils in it if you plan to make that mayonnaise-rich potato salad or deviled eggs for a picnic. Then pack the foods in plenty of ice to keep it cold, and perhaps even serve deviled eggs on a platter lined with ice.

Do's and Don'ts of Outdoor Food Safety
When deciding what to bring on a picnic or camping trip, keep in mind how you'll transport the food (on your back or in a car) and plan accordingly. Here are some summer food safety tips to keep your food free of dangerous bacteria and reduce the risk of food poisoning:

Do:
Bring plenty of ice to keep perishables cold.    Wash hands frequently when handling food or bring lots of sanitizing wipes if soap and water aren't available.

Bring along a meat thermometer to make sure meats and poultry are cooked to a safe internal temperature (hamburgers must be cooked to 160 degrees, chicken breasts to 170 degrees, and dark meat chicken to 180 degrees).

Put leftovers back into an ice chest immediately after eating.

Put freshly caught fish on ice immediately after cleaning.

Don't:
Don't put food out until people are ready to sit down and eat, and not a moment before.

Don't leave food out for longer than two hours when the temperature's under 90 degrees or more than an hour when the temperature climbs over 90.

Don't partially cook foods at home to finish at the site. Either cook foods fully then refrigerate them or cook them completely from the raw state. Partially cooked foods are breeding grounds for bacteria.

Don't eat any nuts, berries, mushrooms, or other items in the wild that you don't recognize.

Shared with permission from WebMD

 
 
cookieFeatured Recipe: Cooking with Kaye 
Greek Chicken Salad with Feta and Olives   

Cooking with Kaye: Methods to Meals
Reprinted with permission from
Cooking with Kaye: Methods to Meals.
Page 37.


Freeway Chef, market-to-table ingredients, fresh colorful presentation

The Mediterranean flavors of this Greek-style salad take an average chicken salad beyond ordinary to exceptional. Using ready-to-eat ingredients from the market this salad is quick to prepare and beautiful to present.

Ingredients:
1 (12-ounce) package romaine lettuce, chopped, ready-to-eat
2 (6-ounce) packages refrigerated grilled chicken breast strips, chopped
2 pints grape tomatoes, halved
1 small cucumber, peeled, seeded, diced
1/3 cup reduced-fat feta cheese
1 (4.25-ounce) can sliced olives
medium red onion, thinly sliced
cup reduced calorie olive oil vinaigrette
juice of lemon; cut remaining half in wedges for garnish

Directions: On a large serving platter or serving bowl arrange the chopped romaine. Arrange chicken, tomatoes, cucumber, feta cheese, sliced olives and red onion atop the bed of lettuce. Season the salad with salt and pepper. In a small bowl whisk together olive oil vinaigrette with the lemon juice; drizzle dressing on salad; garnish with lemon wedges.

Nutrition: Serves 4. Each serving provides 200 calories, 23 grams protein, 8 grams fat, 10 grams carbohydrate, 2 grams dietary fiber.

Try This: If you don't care for the flavor of feta cheese use crumbled goat cheese or cubed mozzarella cheese instead. ~ Look for specialty olives and pickled vegetables to add to this salad for interesting color, flavor, and texture. If pickled olives or vegetables are high in sodium place in a colander and rinse with cold running water to remove some of the salt. Drain and pat dry before adding to salad.
 

Page 37, Cooking with Kaye: Methods to Meals

5 Day Pouch Test Recipes    |    LivingAfterWLS Recipes


 
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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