LivingAfterWLS Weekly Digest
Summer Living After WLS 
The Heat is On - Don't let it spoil the fun
June 10,  2013
In This Issue
June Theme
High Heat Index: What you Must Know Now
Summer Heat & WLS
Understanding the Heat Index
Danger! Extreme Heat Leads to Dehydration
Refresher: Four Rules
Recipe: Smoked Turkey & Melon Salad
Petals of Light by Kaye Bailey
June Theme:
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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Precautions to Take

When Heat Index is

High & Hot!



When the heat index is high, it's best to stay in an air-conditioned environment. If you must go outdoors, you can prevent heat exhaustion by taking these steps:

Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat.

Use a sunscreen with a sun protection factor (SPF) of 30 or more.

Drink extra fluids. To prevent dehydration, it's generally recommended to drink at least eight glasses of water, fruit juice, or vegetable juice per day. Because heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.

Take additional precautions when exercising or working outdoors.The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another 8 ounces of water every 20 minutes even if you don't feel thirsty.

Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion. If you have epilepsy or heart, kidney, or liver disease; are on fluid-restricted diets; or have a problem with fluid retention, check with your doctor before increasing liquid intake.  


Article Source: WebMD  


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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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It's hot out there! Across the nation, as we look forward to celebrating Summer, many are suffering from record-breaking hot temperatures. Add to that power outages that have shut-down air conditioning and refrigeration and this is one sweaty country. Aside from being uncomfortable and inconvenient, high temperatures pose serious health threats including dehydration, heat exhaustion, and heat stroke.

Those of us with weight loss surgery may be at increased risk of heat related illness if we struggle with the all-important Rule #2 of the Four Rules: Drink Lots of Water. As bariatric patients we are instructed to sip-sip-sip water during waking hours to keep our body hydrated and facilitate weight loss. In situations of extreme heat even a slight case of dehydration can become serious and may include symptoms very similar to dumping syndrome such as dizziness and disorientation.

Please take a moment to review the articles in this week's Digest and take appropriate action to protect your body from heat related illness with proper hydration and other temperature-lowering actions. And be mindful of those around you for symptoms that suggest a heat related illness, sometimes we do not recognize the symptoms in ourselves. Let's take care and avoid being one of the statistics during this season of celebrating our new healthy life. You deserve to take extra-steps to be healthy and enjoy your new life of LivingAfterWLS! Make sure to review our Four Rules and don't miss this week's featured recipe: Smoked Turkey & Melon Salad.

Best Wishes & Good Health!


In case you missed it, check out our June 1, 2013 Digest:
Summer Living with WLS

Suggested Reading:
For patients of gastric bypass surgery an episode of dumping syndrome or rapid gastric emptying is physically dramatic and lifestyle disruptive. Prior to surgery patients are instructed to avoid sweet processed carbohydrates, greasy fried food and all simple carbs in order to avoid dumping syndrome. Inevitably, patients will at some point experience the symptoms of dumping after eating food that is too quickly absorbed in the small intestine. Learn what to do in the event of a gastric dumping episode. Read this article.

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!

"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.

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Understanding the Heat Index 
Provided by the National Weather Service  The Heat Index is the temperature the body feels when heat and humidity are combined. The chart below shows the Heat Index that corresponds to the actual air temperature and relative humidity. This chart is based upon shady, light wind conditions. Exposure to direct sunlight can increase the Heat Index by up to 15F.  
Heat Index Chart 
Approximately 400 people die each year from exposure to heat, according to the Centers for Disease Control and Prevention. Our bodies dissipate heat by varying the rate and depth of blood circulation, by losing water through the skin and sweat glands, and as a last resort, by panting, when blood is heated above 98.6F.

Sweating cools the body through evaporation. However, high relative humidity retards evaporation, robbing the body of its ability to cool itself. When heat gain exceeds the level the body can remove, body temperature begins to rise, and heat-related illnesses and disorders may develop.

If you must be out in the heat: 
--Limit your outdoor activity to morning and evening hours. 
--Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. 
--Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. 
--Try to rest often in shady areas. 
--Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say "broad spectrum" or "UVA/UVB protection" on their labels). 


Extreme Summer Heat May Lead to Dehydration
for Weight Loss Surgery Patients

Following bariatric surgery for weight loss patients are instructed in the Four Rules of weight loss surgery; the second of which is drink lots of water. This rule is of particular importance during the warm summer months when perspiration and elimination cause greater water losses and the potential for dehydration increases.

Water constitutes about 60 percent of an adult's body weight. In the body, water becomes the fluid in which all life processes occur. Water in the body fluids carries nutrients and waste products throughout the body; maintains cell structure and participates in metabolic reactions; serves as the solvent for minerals, vitamins, amino acids, glucose and other small molecules, acts as a lubricant around joints, the spinal cord and inside the eyes; aids in the regulation of normal body temperature and maintains blood volume. To support these vital functions, and others, the body actively maintains an appropriate water balance. When the body is short of water the condition known as dehydration results.

Dehydration is the condition in which body water output exceeds water input meaning we eliminate and perspire more fluid than we ingest. Symptoms of dehydration include thirst, dry skin and mucous membranes, rapid heartbeat, low blood pressure and weakness. When a message of thirst is unanswered the symptoms of dehydration may progress rapidly from thirst to weakness, exhaustion, and delirium and end in death of not corrected. Dehydration may easily develop with either water deprivation or excessive water losses.

To avoid dehydration and illness caused by insufficient water balance weight loss surgery patients can take the following measures to insure adequate water intake:

Lots of Water. The second rule of weight loss surgery is drink lots of water. During the initial stage of weight loss this is key in flushing fat and toxins from the body and keeping all metabolic processes functioning smoothly. To ensure enough water is consumed a good measure is to drink one ounce of water for every two pounds of body weight. Water intake should occur throughout the day.

Fortified Beverages. Vitamin and mineral fortified beverages are beneficial to some weight loss surgery patients. The flavoring makes them more palatable making it easier to consume generous amounts of water. Be certain to enjoy only non-calorie fortified beverages that do not contain sugar or other high calorie sweeteners.

Green Tea or Sun Tea. Freshly brewed green tea or herbal tea served over ice and sweetened with non-calorie sweeteners is another good way to stay hydrated during warm summer weather. The health benefits of green tea and herbal tea may contribute favorably to a well-planned health and weight management program.

Water Containing Foods. Many foods contain a high percentage of water that contribute to body hydration. Enjoy vegetables and fruits such as strawberries, watermelon, lettuce, cabbage, celery, spinach, apples, grapes, citrus, and carrots. All of these foods contain more than 80 percent water which will contribute to hydration and provide a valuable source of vitamins and minerals.

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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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!

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Learn more about the new second edition:

An Interview with Kaye Bailey



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Four Rules
fourrulesRefresher: Four Rules 
The Four Rules:
Before surgery most of us were taught the Four Rules we must follow in order to achieve the best results with weight loss surgery - any procedure. Those rules
(with minor variations from one bariatric surgeon to the next) are:


  • Protein First
  • Lots of Water
  • No Snacking
  • Daily Exercise 

In order to maintain weight loss and keep the obesity from which we suffer in remission we must follow these rules for life. When we meet patients who have maintained a healthy body weight for several years with weight loss surgery we learn that in most cases they live by the Four Rules. 


If it has been a while since you have given consideration to the Four Rules I invite you today to spend a little time refreshing your knowledge and enthusiasm about Protein First. Actually, this is my favorite rule because it means good food without the guilt! Link to the articles of interest and take a look at some of our great WLS recipes. There is something for everyone as we get excited again about the Four Rules!  


Check out our downloadable Four Rules Infographic: Link Here 


Every now and again it serves us well to step back into our pre-op mindset when we were hell-bent on making surgery work to achieve weight loss and improve our health and quality of living. Take a look at this article with your pre-surgery eyes. I think it will help renew your enthusiasm for working "the tool" and living well today:


Understand the Four Rules of WLS 

Before Going Under the Knife 

Weight loss surgery is frequently perceived as an easy means to weight loss that requires little or no effort by the patient. However, patients who undergo bariatric surgery are prescribed Four Rules of dietary and lifestyle management that they will follow for the rest of their life if they wish to lose weight and maintain a healthy weight. Here is what you need to know about the Four Rules of weight loss surgery before going under the knife.

Link to Article  


cookieFeatured Recipe: Cooking with Kaye 
Smoked Turkey and Melon Salad   

Cooking with Kaye: Methods to Meals
Reprinted with permission from
Cooking with Kaye: Methods to Meals.
Page 41.

Freeway Chef, unexpected flavors, fancy presentation, feels like spa food

This summertime salad showcases seasonal melons which are a good source of vitamin C, vitamin A and beta carotene. Most WLS post-ops report a good tolerance for melon and include it in their healthy weight maintenance diet.

Ingredients for Dressing:
2 tablespoons honey mustard
1 tablespoon white wine vinegar
2 teaspoons olive oil
teaspoon reduced-sodium soy sauce

Ingredients for Salad:
3 cups melon balls (honeydew and/or cantaloupe)
1 pound smoked turkey breast, diced
2 green onions, sliced, white parts only
2 tablespoons fresh basil leaves, torn
2 tablespoons walnuts, toasted, chopped
4 bibb lettuce leaves for garnish

Directions: For dressing whisk together honey mustard, white wine vinegar, olive oil and soy sauce in a small bowl. Set aside. For salad, in a large bowl toss together the melon balls, turkey, celery, green onions, basil, and walnuts. Just before serving toss salad with dressing. Serve on chilled salad plates mounding the salad in cup-shaped bibb lettuce leaves.

Nutrition: Serves 4. Each serving provides 292 calories, 33 grams protein, 13 grams fat, 12 grams carbohydrate and 1 gram dietary fiber.

Try This: When shopping for melon at your local supermarket or farmer's market select those with a smooth indentation at the stem indicating the melon was picked when it was ripe. Melon left at room temperature for a day or two becomes softer and juicier.

Sidebar: Melons belong to the carotenoid family of fruits and vegetables and are rich in beta-carotene, a precursor to the fat-soluble Vitamin A. Beta-carotene is known for its antioxidant properties. It is characterized by an orange color. Carotenoid fruits include:  oranges, mangoes, papayas, tomatoes, carrots, and others. Incorporate carotenoid-rich fruits and vegetables in your menu often to help promote antioxidant health.

Page 41, Cooking with Kaye: Methods to Meals

5 Day Pouch Test Recipes    |    LivingAfterWLS Recipes

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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