Thanksgiving Gratitude:

Recipes to nurture and support health

November 26, 2013

In This Issue

Pomegranates

Jasmine Rice

Vegetable Side Dishes

November Theme:

Compassion & Communication in Weight Management

"For the first time in my life I came to believe that my obesity was not vulgar and grotesque: Obesity is a metabolic disorder influenced by genetics and environment, and for me there was a medical resolution. My bariatric center became my safe haven and as far as I was concerned they were all rock stars. Many of you have shared similar enlightening experiences."

~Kaye Bailey on the compassion and understanding shown by her bariatric team.

Pumpkin Pie Smoothie

Pumpkin pie lovers rejoice! Start your day or finish your meal with this delicious smoothie that is packed with vitamin A, potassium and fiber.

Ingredients:

1 cup pumpkin puree (fresh or canned)

1 large ripe banana, sliced and frozen

2 cups low-fat milk, soymilk or coconut milk beverage, chilled

2 scoops vanilla flavored protein powder

1 teaspoon pumpkin pie spice

ice cubes

Directions:
Place all ingredients in blender and blend until smooth. Add ice cubes to achieve desired thickness. Serve immediately.

Nutrition varies by ingredients used.

Don't feel bad:

Avoid Eater's Remorse

(That's my niece Abby having a turkey leg for Thanksgiving. No eater's remorse there!)

by Kaye Bailey

Syndicated Article

Are you conflicted over enjoying the holidays by indulging in the bountiful foods set before you versus honoring your commitment to a healthier life by way of weight loss surgery? I know for me the abundance of food and Yuletide cheer seems at times overwhelming. Here are a few strategies to consider before noshing your way to eater's remorse:

- Forget the notion that holidays are for overindulging. Your WLS isn't taking a holiday vacation, neither should you.

- Assume that certain foods WILL make you sick (vomiting or dumping). Just because it hasn't made you sick before does not mean it will not make you sick today. Always assume the worst and avoid dangerous foods (sweets, high starch carbohydrates and dairy)

- Enjoy seasonal treats in moderation. Foods you can have anytime of year are not worth the holiday pouch space - indulge only in those once-a-year treats (low-fat sugar-free eggnog or mulled cider sound good right now).

- Avoid salty foods - they aren't good for you, they cause dehydration, they cause grazing and over-consumption. Why bother?

It sounds trite and we've said it all our dieting lives: "Nothing Tastes as Good As Thin Feels" - - This time, with WLS, the "thin" is for real. Give yourself the chance to enjoy your weight loss without the eater's remorse.

Four Rules Infographic

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Pomegranates:

Oh so good right now!

Shared with permission from Pomegranate Council

During their 4000 year history, pomegranates have been symbols of prosperity, hope, and abundance in every part of the world. They have inspired historical leaders, brilliant authors, and famous artists. Their presence has been recorded in history, mythical lore, artistic and literary symbolism, and classic art.

Pomegranates are one of the healthier foods you can eat. High in antioxidants, potassium, vitamin C, and a great source of fiber, pomegranates pack a nutritional punch that most foods can't come close to!

What part of the pomegranate do I eat?
You see those glistening red jewels inside? They're called arils, and they're full of delicious, nutritious sweet-tart juice surrounding a small white crunchy seed. You can eat the whole arils including the fiber-rich seeds, or spit out the seeds if you prefer- it's your choice! The rind and the white membranes surrounding the arils are bitter and we don't suggest eating them- although some say even that part of the pomegranate has medicinal value!

How should I store pomegranates?
WHOLE pomegranates keep well at room temperature and away from sunlight for several days and up to 3 months when refrigerated in plastic bags.

ARILS (seeds) can be refrigerated for up to 3 days. Freeze in single layers on trays and for up to 6 months in airtight containers. Remove only the seeds you plan to use. They often lose their shape when thawed.

JUICE can be refrigerated for up to 3 days. Freeze up to 6 months.

Spicy Pomegranate Relish

Make early to allow flavor to develop. Serve at room temperature.

Ingredients:
2 medium pomegranates, seeded, about 1 1/2 cups
1/2 cup finely chopped sweet onion
1 1/2 tablespoons finely chopped, green jalapeno pepper
1 tablespoon lemon juice
1 tablespoon sugar
1/4 teaspoon salt

Directions:
Gently fold together pomegranate arils and remaining ingredients. Serve as condiment with sliced turkey in place of cranberry sauce.

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I hope this message finds you well and excited about pursuing Fall Flowers

a healthier way of life with weight loss surgery. Thank you for taking time to join me here: I know your Inbox is as full as mine with many things asking for your time and attention.

With Thanksgiving upon us this week, I share some recipe classics and few new favorites that I hope will find a place on your table. Each year about this time we get dozens of requests for our classic recipe, Creamy Butternut Squash Bake. It's included here along with a new take on the old favorite green bean casserole. And I just know you are going to love my Jasmine Rice with Pomegranate and Scallions. I cannot get enough of this fresh aromatic side dish. We've also include some great hints and tips for navigating the feasting days of this season - I hope you find them useful and supportive of your weight management goals. Above all else, enjoy the day and the gratitude that is Thanksgiving.

LivingAfterWLS Self-Assessment

Where are you? Where are you going?

One important part of tour LivingAfterWLS philosophy is personal reflection. During the week is an inspired time to reflect on the great things we have accomplished and the potential we have to accomplish great things. Then identify and outline a plan to achieve our potential.

One of the favorite tools for this reflection at LivingAfterWLS is the Quarterly Personal Self Assessment. The assessment is questions we can ask in a sincere effort to assess our present state and make an action plan for the next three months. This worksheet should be used as a private tool with the intent to pursue better living with WLS. It is a solemn personal contract; a contract of honor and self-respect. Anyone brave enough to have WLS deserves to treat him or herself well and engage in appropriate long-term behaviors to make the most of life after WLS.

Download the Free Worksheet

I am grateful for all of you in the LivingAfterWLS community who work very hard every day to live healthier and manage your weight with the surgical tool. May you have a blessed Thanksgiving and I wish you the best this holiday season and always. Thanks for cooking with me!

Kaye Bailey

PS- - Chances are you'll come face to face with a slice of pie or two in the coming days and weeks. Manage the temptation with knowledge. Knowing how much dairy or sugar or carbs food contains can influence our food selection. Read this post in the LivingAfterWLS blog: Pie Preparedness.

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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.

Cooking with Kaye Featured Recipe:

Page 146, Cooking with Kaye: Methods to Meals

Moist Tender Traditional Turkey

Country Road Chef, easy preparation, heavenly roasting

Over the years I've tried dozens different turkey recipes and all manner of cooking methods to various results. No matter what I've tried I always come back to the holiday cook's best friend: the oven cooking bag. The reward for using this trusty method is a golden bird with crispy skin and moist succulent meat with plenty of drippings for gravy and sauce. And my goodness clean-up is easy! Don't wait for the holidays. Turkey is outstanding lean protein, delicious any time of the year.

Ingredients:

1 Reynolds� Oven Bag, Turkey Size

1 tablespoon all-purpose flour

2 stalks celery, sliced

1 large onion, sliced

1 (12 to 24-pound) turkey, thawed

canola oil

Directions: Position oven rack at lowest level in oven: preheat oven to 350�F. Shake flour in oven bag; place in roasting pan at least 2-inches deep. Add vegetables to oven bag. Remove neck and giblets from turkey. Rinse turkey under cold running water; pat dry. Season cavity with salt and pepper; rub skin with oil and season with salt and pepper. Place turkey in cooking bag atop vegetables; close with nylon tie. Cut six small slits in bag for vents; tuck remaining bag in roasting pan and make certain the bag will not touch heating element. Refer to timing chart provided with cooking bag to bake the turkey: about 3 hours for a 16 to 20-pound turkey. Allow turkey to rest 10 to 15 minutes before carving. Use juices to make sauce or gravy.

Nutrition: A 4-ounce serving of roasted white meat turkey provides 212 calories, 32 grams protein, 8 grams fat, 0 grams carbohydrate. A 3-ounce serving of roasted dark meat turkey provides 170 calories, 26 grams protein, 7 grams fat, and 0 grams carbohydrate.

Turkey and Eggs Chilled Lunch Plate: Plate leftovers in a ready-to-enjoy meal for the next day. A balanced plate: 3 ounces lean roast turkey; 1 hard cooked egg, peeled and cut in half lengthwise; 1 kiwifruit, peeled and quartered; 6 to 8 fresh berries (shown on front cover). Store refrigerated until ready-to-eat. Serve chilled with cranberry sauce.

Customer Favorite!

Cooking with Kaye: Methods to Meals

Published November 20, 2012, this collection of 134 Protein First recipes has been many years in the making and I am thrilled with the result. Order your copy today at the guaranteed lowest introductory price and it will ship promptly so we can prepare healthy delicious meals together. I know this will become a family favorite resource for great meals everyone can enjoy. Learn more.

Discount Price: $23.95

Complimentary "Four Rules" magnet with each book. Low Introductory Price Guaranteed through 12/31/2013
(Publishers Price: $27.95 - Save $4)
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Food Abundance:
Grazing through Thanksgiving Day

Grazing through Thanksgiving Day is a sacred American rite - we gather with family and friends and surround ourselves with vast quantities of delicious foods. And we eat all day long and then sit down to a bountiful Thanksgiving meal and eat some more.

After WLS the pouch will protect us from over-eating at the Thanksgiving table. But it is entirely possible to graze through the day and consume over 1,500 calories noshing on traditional appetizers. This is thin ice for WLS patients because grazing allows us to out-eat the pouch. Grazing is the number one reason patients report weight gain after weight loss.

I present a list of 16 appetizer-type foods that may be available in our homes on Thanksgiving Day. Over the course of four hours a WLS patient could easily consume one serving of each of these items which totals 1,652 calories. Please look at this list and take note - is it really worth it? Perhaps even more damaging than the 1,652 calories (109 grams of fat, by the way) is the trespass into grazing behavior - once we trespass justifying the next grazing opportunity becomes easier and soon we are grazing from habit. Is it worth it?

You will note this list includes only savory appetizers as I know all of us WLS people are avoiding sweets to prevent dumping and weight gain, right? Speaking of sweets - the sauce on Buffalo Wings is usually loaded with sugar and molasses - proceed with caution - extreme caution.

Eat everything on this list - Here's what you get:

Nutrition: 1,652 Calories: 59% of the calories are from fat, 19% from protein, 22% from carbs.

Classic Hot Appetizers:

Two Stuffed Mushrooms - 386 calories, 31 grams fat, 15 grams protein

Three Buffalo Wings with Blue Cheese Dressing - 237 calories; 19 grams fat, 13 grams protein

Classic Crudit�s Plate:

3 Broccoli Florets - 29 calories

3 Baby Carrots - 10 calories

3 Cauliflower Florets - 6 Calories

1 ounce Creamy Ranch Dip - 55 calories, 4.5 grams fat, 1 gram protein

1 ounce slice cheddar cheese - 114 calories, 9 grams fat, 7 grams protein

1 ounce Mozzarella cheese - 72 calories, 5 grams fat, 7 grams protein

12 each ripe black olives - 44 calories, 4 grams fat

Chips & Dips:

1 serving (20 chips) regular potato chips - 158 calories, 10 grams fat

1 ounce French Onion Dip - 55 calories, 4.5 grams fat

1 serving (20 chips) corn tortilla chips - 149 calories, 9 grams fat

1/2 cup salsa - 36 calories, no fat

Cheese & Crackers:

2 ounces (20 crackers) Original Wheat Thins - 170 calories, no fat, 18 grams protein

2 ounces reduced fat Veggie Cream Cheese Spread - 130 calories, 11 grams fat

Now Available Everywhere in eBooks!

LivingAfterWLS is pleased to announce that our publications by Kaye Bailey are available in eBook format for your portable reading and reference pleasure. Check them out in the LivingAfterWLS General Store. Or with one of our eReader Partners: Amazon Kindle; Barnes & Noble Nook; Kobo ; iTunes Store, Google Play and Primedia eLaunch Bookstore. eBooks are an excellent option for our readers outside of the United States!

*Prices may vary by store, please select the best buying option for your needs.

A Festive & Healthy Side Dish:

Jasmine Rice with Pomegranate & Scallions

Jasmine rice, sometimes known as Thai fragrant rice, is a long-grain variety of rice that has a nutty aroma and a subtle jasmine floral flavor. The mild flavor and appealing aroma lends itself well to preparations that include vegetables and fruit. Jasmine rice is originally from Thailand. You can find it on the international food aisle in most supermarkets.

Jasmine Rice with Pomegranate & Scallions

Over the last few weeks I've tested this recipe three times - I cannot get enough of the delicious fresh flavors. Rice can be difficult for us to enjoy with our small tummies as it tends to grow. Carefully measured portions - never more than 1/3 cup - are key to enjoyment without discomfort. Give it a try - I know you'll love it!

Ingredients:

2 cups cooked jasmine rice, fluffed with fork

1 teaspoon butter

1 tablespoon olive oil

1 shallot, diced

6 green onions, thinly sliced, white and green parts

1/2 cup pomegranate arils - the ruby red seeds (about 1/2 of l large pomegranate)

salt and pepper

Directions:

Cook rice following package directions, set aside keeping warm. In a medium skillet over medium high heat melt butter. Add olive oil and rice. Cook and stir until shallot is fragrant and translucent, about 5 minutes. Add green onions and rice, toss and stir until combined and warm throughout. Remove from heat and toss with pomegranate arils. Season with salt and pepper; serve warm.

Nutrition per 1/3 cup: 74 calories, 13 grams carbohydrate, 1 gram protein, 2 grams fat.

Creamy Butternut Squash Bake
Forget the yams - give squash a place on your table

A LivingAfterWLS Classic.

This recipe was featured in the LivingAfterWLS Recipe of the Week on October 15, 2006. It's quickly become a Neighborhood favorite with great reviews from all who have made it. Give it a try tonight.

Ingredients:
1 large butternut squash
1/2 cup sour cream, light
2 Tablespoons margarine/butter blend
1/2 cup bread crumbs
1/2 cup parmesan cheese
1/4 teaspoon freshly grated nutmeg

Directions
Wash and dry butternut squash. Leave whole. Pierce skin with a carving fork in 4 or 5 places. Place squash on a baking sheet lined with foil and bake in a 350F degree oven for 40 minutes or until soft. Remove from oven and allow to cool.

When squash is cool enough to handle cut lengthwise in two pieces. Remove and discard seeds. Spoon out sqash into a casserole dish. Add sour cream and 1 tablespoon of the margarine/butter blend. Mash all ingredients together with a potato masher. Smooth mixture in casserole dish.

In a small bowl melt the remaining tablespoon of margarine/butter blend. Stir in breadcrumbs and parmesan mixing to moisten. Sprinkle crumb mixture atop squash and sprinkle with grated nutmeg. Bake in 350F degree oven for 25 minutes.

Serves 4. Per serving: 199 calories, 7 grams protein, 10 grams fat (5 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

Green Beans with Turkey & Bacon

Switch out the classic "Green Bean Casserole" for this healthy makeover that is just as delicious but much lighter in calories and pouch-feel. Recipe adapted from Jennie-O Turkey Store. Shared with permission.

Ingredients:
2 teaspoons olive oil
8 slices JENNIE-O Turkey Bacon, Diced
1/2 small red onion, diced
2 cloves garlic, minced
2 pounds fresh green beans, trimmed
1 tablespoon lemon juice plus lemon zest for garnish

Directions:

In a large skillet heat olive oil over medium heat. Add bacon, onion, and garlic. Cook until bacon is crisp and onion is soft and translucent, about 6 minutes. Meanwhile, steam green beans in the microwave until tender-crisp. Add to skillet with bacon mixture and toss to combine. Place in serving bowl, add lemon juice and garnish with lemon zest. For feeding a crowd double or triple the ingredients allowing 1/4-pound of green beans per person. Place prepared beans in a slow cooker set to warm and serve with your holiday buffet.

Serves 8, per serving: 120 calories; 6 grams protein; 4 grams fat; 13 grams carbohydrate and 4 grams dietary fiber.

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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