LivingAfterWLS Weekly Digest
Improve Health & Weight Loss
Self-Compassion is the first step

October 2014
In This Issue
October Theme
ABC's of WLS Infograph
Walking through Autumn
Health Headlines: The facts on Ebola
Self-Compassion and You
LivingAfterWLS Blog Links
Recipe: Beef & Soba Noodles

October Theme 
Compassion Starts Within

"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 page 21,
5 Day Pouch Test Manual 

"The vision must be followed by the venture.  It is not enough to stare up the steps - we must step up the stairs."
--Vance Havner

"If we continue to eat the things that led to our obesity in the first place, we will continue to be obese. If the behavior does not change, the result will not change."
~Kaye Bailey page 69
 Day 6: Beyond 5DPT

Kindle Edition:
Day 6: Beyond the 5 Day Pouch Test
by Kaye Bailey by LivingAfterWLS
Kindle Edition ~ Release Date: 2012-07-01
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"Obesity is a chronic, debilitating and potentially fatal disease."
American College of Gastroenterology - 2008

Check out our special edition Digest: Obesity is a Medical Condition, Not a Moral Failure
Link Here

Free Infograph:
ABC's of WLS
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(3 page print file)

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Walk Your Way through Autumn

"Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens' sport it is now a credible and fashionable form of exercise. And it's been around for a long time - anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven't looked back since."
  • The RIGHT way to Stretch:
  • Relax into the stretch
  • Never force the stretch, and never bounce
  • Hold the stretch 5-10 seconds, ease off the stretch, then relax into the stretch once again for another 5-10 seconds
  • Take a relaxing breath as you start each stretch. Inhale through the nose, exhale slowly through the mouth
  • Keep your shoulders relaxed at all times

Most injuries during stretching occur due to improper stretching technique. Remember to be gentle, relax, and never force a stretch.

How is your walking program going this week?


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Thank you for joining me in this week's LivingAfterWLS Digest, I know your time is valuable and appreciate you spending some of it with me. Today I address the issue of self-compassion and kindness and the role it plays in our health and weight management after surgery. As a group we are generous with our kindness and caring for others, but oh-so-hard on ourselves. Not a day goes by where I don't receive an email full of self-loathing and disappointment when WLS has not gone text book perfect as planned. Words like "failure" "disappointed" "angry" "depressed" and "hopeless" are used to describe setbacks that are perceived as personal weakness. Yet if we were to listen to a friend talk this way about herself we wouldn't allow it - we would build on her strengths and abilities and buoy her spirits with encouragement and praise.

It is time we turn the table and exercise self-compassion and self-kindness. Doing so is the first step in taking positive action to manage our weight and health using the surgical tool we so desperately needed. Our featured article, "Encouraging self-compassion for a positive body image" is a good starting place to launch your campaign for self-kindness. Follow that with some "me time" spent on the LivingAfterWLS Personal Self Assessment, your quarterly review of your goals, progress, and plans. Download the worksheet for free: Self-Assessment Worksheet.

Other features in today's Digest include some fact-filled links on the big health headline: Ebola Virus Disease; updates from the new and improved LiviingAfterWLS Blog; a great recipe for Beef with Soba Noodles; and a quick study on the health benefits of walking.

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power to make this your healthiest season ever! Let's do it together!

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LivingAfterWLS Bookworm Bundle. 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.
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Health Headlines:
Ebola: Facts and Knowledge

The headlines about the ebola outbreak in West Africa and now spreading to various regions in the world, including the United States, are frightening. And while ebola does not target weight loss surgery patients specifically, I know that our group is curious and proactive as we pursue better health and improved quality of life with bariatric surgery. To that end I'm sharing two reliable sources of ebola information that go beyond the scary headlines to inform and educate us on the facts of this deadly virus. Please follow these links to learn more:

CDC Infographic: Facts About Ebola in the US

World Health Organization: Ebola Virus Disease Fact Sheet

imageEncouraging self-compassion for a positive body image
Featured Article: Medical News Today

Women who accept and tolerate their imperfections appear to have a more positive body image despite their body mass index (BMI) and are better able to handle personal disappointments and setbacks in their daily lives.

Research out of the Faculty of Arts at the University of Waterloo found that this self-compassion might be an important means to increase positive body image and protect girls and young women against unhealthy weight-control practices and eating disorders.

"Women may experience a more positive body image and better eating habits if they approach disappointments and distress with kindness and the recognition that these struggles are a normal part of life," said Professor Allison Kelly of the Department of Psychology at Waterloo, and the study's lead author. "How we treat ourselves during difficult times that may seem unrelated to our bodies and eating seems to have a bearing on how we feel about our bodies and our relationship with food."

This study adds to the growing body of literature suggesting that self-compassion might offer unique benefits that self-esteem does not. Self-esteem comes from evaluating oneself as above average, and so may be limited in helping individuals cope with perceived shortcomings.

"Regardless of their weight, women with higher self-compassion have better body image and fewer concerns about weight, body shape or eating," said Professor Kelly. "There is something about a high level of acceptance and understanding of oneself that helps people not necessarily view their bodies more positively, but rather acknowledge their bodies' imperfections and be okay with them."

The research results suggest that eating disorder prevention and health promotion that focus on increasing young women's self-compassion may be an important way to foster healthier weight management across the BMI spectrum.

This study gathered data from 153 female undergraduate students and used BMI calculations based on each participant's self-reported height and weight. The research team administered a series of questionnaires assessing levels of self-compassion, self-esteem, body image, and eating behaviors.

The study appears in the journal Body Image. Funding from the Social Sciences and Humanities Research Council supported the research.

University of Waterloo. (2014, October 1). "Encouraging self-compassion for a positive body image." Medical News Today. Retrieved from


LivingAfterWLS Project 2014
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LivingAfterWLS Shorts: 
Quick Read eBooks for You! 

LivingAfterWLS is pleased to introduce the first two volumes in our new eight volume series of eBook "Shorts" - Quick portable reads full of knowledge, inspiration, recipes, and tools to support your successful weight loss, and long-term weight maintenance with weight loss surgery. Our "Shorts" are available exclusively through Amazon Kindle at guaranteed low prices. The Free Kindle reader app is available for Apple, Android, Windows, and Blackberry through Amazon or your App store. Digital products in your Kindle library are yours for life: enjoy on any computer or device.

This quick study provides the basics of the 5 Day Pouch Test plan to get you back on track with your weight loss or weight maintenance goals with weight loss surgery. The Express Study Guide includes the plan summary broken down by day; 32 Frequently Asked Questions and Answers about the plan; and 10 sample recipes to get you started.
Approx. 45 pages
$3.95 Instant Download
This complete collection of 5 Day Pouch Test approved recipes is a handy companion for getting back to the basics of weight loss surgery using the 5DPT as a tool.What's in it: A summary review of the 5 Day Pouch Test and review of the basic tenets of weight loss surgery, 60 tried and tested 5DPT approved recipes, and numerous informational tips to promote your successful weight loss and weight management with bariatric surgery.
Approx. 85 pages
$5.95 Instant digital download
Learn More

 Exclusively on Amazon Kindle
Don't have a Kindle? No problem. The Kindle eReader app is available in your APP store or the Kindle Store for free. Benefit: manage your entire digital library in one place, your library transfers when you upgrade your device and may also be viewed on tablet, laptop or computer. Brilliant!
Learn More: Get Your Free Kindle Reading App
Apple ~ Android ~ Blackberry ~ Windows

blogLivingAfterWLS Blog:
In case you missed it ...

In response to our reader survey we are increasing the number of posts each week to our award winning LivingAfterWLS Blog. Now in it's 10th year we commit to continued quality and timely content intended to benefit and support your healthy weight management with weight loss surgery. Check out a few of our recent posts and bookmark to stay current with our postings.

Thanks for being a part of the LivingAfterWLS community!

Apples in Savory Dishes: Two Recipes
"A great way to reduce carb cravings and enjoy a high protein diet is to include low-glycemic fruits and vegetables in savory dishes. With apple harvest season upon us now is a great time to experiment with a variety of crisp fresh apples in our main course high protein dishes. Here are two of my favorite apple savory dishes. Enjoy!"
Featured Recipes: Apple-Turkey Meatloaf and Balsamic Pork Chops and Apples

Are you eating enough protein to lose weight?"We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body."

National Child Health Day: Helping our KidsOn this day, the President invites "all agencies and organizations interested in child welfare to unite on Child Health Day in observing exercises that will make the people of the United States aware of the fundamental necessity of a year-round program to protect and develop the health of the children of the United States."

It's World Egg Day!
"World Egg Day is a unique opportunity to help raise awareness of the benefits of eggs and is celebrated in countries all around the world. The International Egg Commission has proclaimed the second Friday in October as World Egg Day. Countries throughout the world will be joining in the celebration of the egg."

High Protein Energy Breakfast
I just found this great recipe from the American Egg Board: Mini Breakfast Pizzas. What a great way to start your day and what a healthy way to send the kids off to school.

Warm Soup: Perfect for Autumn Supper
"When post-WLS patients discover soup it often becomes their go-to comfort food. Soup is a very effective tool for calming carb cravings and satisfying our emotional need for comfort with food."

5DPT: Soups for Liquids - Refresher Course
We get a lot of questions about the soups for the 5 Day Pouch Test. Here is an explanation directly from our book: The 5 Day Pouch Test Owner's Manual. Many who have done the 5DPT and used the soups swear by them. Another question that I get frequently is, "Can I have the soups when I'm not doing the 5DPT?" The answer is a big resounding YES!

LivingAfterWLS Blog Home


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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!

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recipeRecipe: Beef and Soba Noodles
Quick and satisfying weeknight meal

This featured recipe is published with permission from page 129, Cooking with Kaye: Methods to Meals. Enjoy it tonight!


Five-Spice Beef with Soba Noodles

Indy Chef, satisfies carb cravings, beef provides potent protein nutrients

This is a complete meal with the perfect balance of protein, complex carbohydrate, dietary fat, and whole grain carbohydrates found in the heart-healthy soba noodles. Chinese five-spice powder is a pungent mixture of five ground spices. Most five-spice blends combine equal parts of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Look for it on the spice aisle of your favorite grocery store.

1 (8-ounce) package whole grain soba noodles
1/4 cup hoisin sauce
3 tablespoons soy sauce, reduced sodium
1 teaspoon five-spice powder
1 (16-ounce) flank steak, trimmed, cut into -inch strips
2 teaspoons canola oil
2 green onions, minced
2 teaspoons bottled minced garlic
2 ripe tomatoes, each cut into 6 wedges
2 green onions; cut into 1/2-inch pieces
1 tablespoon fresh basil, chopped

Cook soba noodles according to package directions. While noodles cook, combine hoisin sauce, soy sauce, five-spice powder, and steak in a large bowl; toss to coat. In a large high-sided skillet or wok heat oil over high heat. Add minced green onions and garlic; cook and stir 30 seconds until aromatic. Add beef mixture; cook 5 minutes stirring frequently. Add tomato wedges and green onion pieces; cook 2 minutes. Divide soba noodles among four plates and top each with equal portions of the beef mixture.

Serves 4. Each serving provides 374 calories, 28 grams protein, 12 grams fat, 36 grams carbohydrate, 2 grams dietary fiber.

Try This: This recipe adapts easily to different protein. Try it with poultry, firm fish, or shellfish. ~ Add red or yellow bell peppers to include more antioxidant immunity boosting nutrients in your diet. ~ Hoisin sauce provides sweet and spicy complex flavor. Find bottled Hoisin sauce, also called Peking sauce, on the International foods aisle.


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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.


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Kaye Bailey, Founder
Evanston, Wyoming 82931