LivingAfterWLS Weekly Digest

Emotional Eating Solved!

March 2015
In This Issue
Rule #2: Lots of Water
Emotional eating got you down?
Quick Tips
Health Headlines: Water
Recipe: Make Ahead Chicken
Spring at Last!


A Well-Reasoned Approach to the WLS Basics

"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."
~ Kaye Bailey


New Release: 
Vol. 3 LAWLS
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Protein First: Understanding and Living the First Rule of Weight Loss Surgery  
Kaye Bailey by LivingAfterWLS, LLC
Kindle Edition ~ Release Date: 2015-02-23
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WLS Rule #2:
Lots of Water

Thirst Quenching Tips

Ice Water

The CDC make a number of suggestions that could help people increase the amount of water they normally drink:

Carrying a water bottle with you means that fluid can be accessed when out and about, at work or running errands

This water can be frozen in freezer-safe water bottles to provide a supply of ice-cold water all day long, which can be more satisfying than other beverages in certain situations

Adding a wedge of lime or lemon to water can give it a different edge that may improve its taste without affecting its nutritional value.

Drinking enough should be an easily achievable health goal. "Under normal conditions, most people can drink enough fluids to meet their water needs," state the CDC. Although it is a relatively simple step to take, it can easily get overlooked as part of increasingly hectic lifestyles.


Written by James McIntosh
Copyright: Medical News Today  

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So our task, once we have adjusted to the high protein diet, is to include plant carbohydrates as ingredients in our meal preparations; snacks when appropriate, and side dishes when possible. Don't miss the cool Infographic with this post!

Including veggies and fruit as part of a diet that involves low-volume capacity (tiny stomach don't ya know?) is challenging. I've pulled some of our top recipes from this blog for you to use in meal planning and as examples to spark ideas for including fruit and veggies on your plate. Take a look at some of these favorites!

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."

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


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  we discuss the reality of emotional eating - have you declared yourself an emotional eater? Being an emotional eater is not a character flaw, it is part of the human code that has evolved over many generations. From the beginning of mankind our species has sought food in response to physical and emotional needs. This is universal to every culture on the planet. The emotional need for food is so embedded in our behavior it is unlikely we can ever change it and trying to modify this inherent behavior leads to frustration and feelings of failure. Rather than change the behavior why not acknowledge it and manage it in a healthy and rational way? Today's featured article addresses just that topic: Emotional eating got you down?

We also take a look at Rule #2 - Lots of Water as a reminder how important daily water intake is to our weight loss efforts and our overall wellness.  And don't miss our Quick Tips and a delicious make ahead meal of chicken and potato skins
I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. You have the power and knowledge to make this your healthiest season ever! Let's do it together!

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emotionEmotional eating got you down?
Have a plan and feed those feelings right
Brown Eggs


Many of us come to realize we tend to eat in the face of certain emotions like stress, anger, sadness, loneliness, happiness, jubilation, etc. It is common to make unhealthy food choices when driven to eat for emotional reasons over biological reasons. Probably any of us would confess to dipping into soft carbs like crackers or sweets when succumbing to emotional hunger.  


What if, having acknowledged that we are emotional eaters, we prepare an emergency food kit with four or five foods that we enjoy and that also meet our WLS high protein, low-carb nutritional prescription. When emotions strike we grant permission to eat from the emergency kit. This can be quite effective because we are responding to our emotional craving for food comfort. At the same time we are nurturing our health and sparing us the inner self-loathing for our lack of control or will power. The key is to have an emergency kit and allow yourself to use it.

Many of you already know I always have hard-cooked eggs in the fridge for when I hit meltdown. My rule is to have an egg in response to emotional hunger, wait 15-20 minutes. If after waiting the emotional craving is still there I can have a bite of something else. In most instances by the time the 20 minutes has passed I don't recall being hungry, that's how this rule works for me.


"We cannot take the emotion out of our diet, but we can put nutrition into the emotion."


Humans have evolved to be emotional eaters - can you think of any occasion happy or sad or exciting or mundane at which food is not present? We cannot take the emotion out of our diet, but we can put nutrition into the emotion. We seldom have control of the emotions in the ebb and flow of life, but we always have a choice of what we put on our fork.


Here is one of my most favorite to-go protein recipes ever, from The 5 Day Pouch Test Owner's Manual :


To-Go: Cranberry Turkey Roll-Ups

This is a terrific recipe to use on Day 3 and a great method to keep in mind when preparing portable meals to support your weight loss surgery diet. Experiment with different meats, cheese and condiments to add variety and interest to portable meals.

1 pound deli-style turkey, reduced-sodium, sliced
4 ounces cream cheese spread with chives and onions
2 tablespoons cranberry sauce, no-sugar-added

Directions: Place two slices of turkey on a cutting board and spread with 1 teaspoon of cream cheese spread, and 1 teaspoon of cranberry sauce. Roll tightly, and secure with a toothpick and place in refrigerator container. Repeat with remaining ingredients, and cover tightly with plastic wrap. Nutrition: Serves 4. Per serving: 232 calories, 27 grams protein, 10 grams fat, 5 grams carbohydrate.

The 5 Day Pouch Test Owner's Manual



Visit Our New Store and Save!
tipsQuick Tips
Smart moves to improve health, weight loss, mood
Freshly Squeezed
Citrus Juice Pucker Up! "Citrus is my secret weapon," says Katie Lee author of The Comfort Table. "Squeeze the juice or sprinkle zest over vegetables instead of using extra oil, butter, or salt. You can saute spinach with just a teaspoon of oil, and then add a little citrus juice for a lot of flavor without a lot of calories."  Health Benefit: Oranges, Lemons, Limes, and tangerines offer antioxidant compounds called limonoids that activate detoxifying enzymes.

Kaye's Snack: "I always keep a half dozen hard-cooked eggs at the ready in the refrigerator. When I think I cannot live without a snack I follow this rule: eat one egg and then if I still feel I need a snack I can have it. The egg generally satiates snack cravings that may lead to unhealthy choices. An egg provides 7 grams protein for only 70 calories and is rich in vitamin D, iron, and other minerals."

Clean Plate: Eat like it's Monday morning. "Think of each meal as a clean slate, an individual opportunity to eat well," says Keri Glassman, RD, author of The 02 Diet. "If you've been eating a lot of fried foods or sweets, don't throw in the towel and have even more - you can start fresh the next time you sit down to eat."

An Apple a Day: Don't hesitate to snack on an apple. A collection of research studies suggests that apples may well be one of the best foods people should add to their diet. Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.


Inspired Reminders Mouse Pad
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Bright colorful non-static mouse pad with gentle reminders to support your weight loss and weight management goals with weight loss surgery. Quality 1/8-inch thick mouse pad measures 9.25x7.75-inches and provides a non-skid anti-static surface for optimum mouse performance.

waterHealth Headlines:
Americans Are Not Drinking Enough Water
to Meet Basic Biological Needs

A study carried out by the Centers for Disease Control and Prevention (CDC) in 2013 analyzed data from the National Cancer Institute's 2007 Food Attitudes and Behaviors Survey, in order to assess the characteristics of people who have a low intake of drinking water.

Out of a sample of 3,397 adults, the researchers found the following:
    7% of adults reported no daily consumption of drinking water
    36% of adults reported drinking 1-3 cups of drinking water a day
    35% of adults reported drinking 4-7 cups of drinking water a day
    22% of adults reported drinking 8 cups or more a day.

People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day. The study indicates that among this sample, a large number of people may well have not been drinking the suggested 8 cups of fluid a day.

Although the study only measured the intake of drinking water and fluid can be gained from other beverages, water is the ideal source of fluid due to it being readily available, calorie-free, caffeine-free and alcohol-free.

The fact that 7% of respondents reported drinking no water at all daily, and that respondents who drank low volumes of water were associated with low levels of fruit and vegetable consumption, would suggest there is a certain number of people who are risking their health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.
"The biologic requirement for water may be met with plain water or via foods and other beverages," write the study authors. "Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake."

Written by James McIntosh
Copyright: Medical News Today

Value Priced eBooks!
Quick Reads - Lasting Knowledge

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.

Value Price: $4.95
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 WLS. The Express Study Guide includes the plan summary broken down by day; 32 FAQs and Answers about the plan; and 10 recipes to get you started.
Approx. 45 pages
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Super Value: $5.95
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 WLS.
Approx. 85 pages
$5.95 Instant digital download
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Bargain Price: $4.95

In this LivingAfterWLS eBook, we take a highly focused look at the Protein First Rule: why it matters, and how to live by the rule in a world addicted to the instant gratification found in inexpensive, readily available, convenient non-nutritional simple carbohydrates. An understanding of Protein First is the most exciting knowledge patients can hold in support of lasting weight management goals after weight loss surgery.

What's in it: A current and comprehensive dialog discussing the weight loss surgery high protein diet, standards for calculating daily protein intake, and recipes to support the weight loss surgery high protein diet.

42 New tempting Protein First recipes from Kaye's Kitchen!

Who it's for: Patients of all bariatric surgical procedures will benefit from an improved understanding of the Protein First diet prescribed for weight loss and lasting weight management after surgical intervention for the treatment of obesity.
Approx. 70 pages
$4.95 Instant digital download
Learn More

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!
Apple ~ Android ~ Blackberry ~ Windows

supperMake Ahead: Relax & Enjoy Later
Supper Solutions for Busy Lives
Recipe Button
Make-ahead recipes are a great solution for our busy lives. A bit of advance preparation yields a nutritional and balanced meal later when schedules are tight and tummies are hungry. Put these two easy recipes together the night before or first thing in the morning. Bake in the oven before serving and prepare to accept thanks and praise.

Oven Baked Mustard Crisp Chicken
This tangy crisp baked chicken may be prepared 24 hours in advance of baking so it is ready to go in the oven when you are. The mustard and crumb coating keeps the chicken moist, even when the skin has been removed. Bake this first and while it rests bake the stuffed potato skins for a well balanced and delicious meal.

1/4 cup Dijon-style mustard
2 tablespoons water
2 teaspoons snipped fresh thyme or 3/4 teaspoons dried thyme, crushed
1/2 teaspoon bottled minced garlic or 1 clove garlic, minced
1/4 teaspoon pepper
1/4 teaspoon paprika
3/4 cup fine dry bread crumbs
3 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skin removed
2 tablespoons margarine or butter, melted

Prepare chicken: In a large bowl or shallow dish combine mustard, water, thyme, garlic, pepper, and paprika. In another bowl or plastic bag place bread crumbs. Coat chicken with mustard mixture, allowing excess to drip off; roll or shake in the bread crumbs. Arrange chicken in a foil-lined 15x10x1-inch baking pan, making sure pieces do not touch. Cover and refrigerate until ready to bake.

Bake chicken: preheat oven to 375F. Remove prepared chicken from refrigerator and uncover. Melt the 2 tablespoons of margarine or butter and drizzle over the chicken pieces. Bake the chicken, uncovered, for 40 to 50 minutes or until golden and an instant-read thermometer inserted in chicken registers 170F for breasts or 180F for thighs or drumsticks. Do not turn chicken during baking. Remove from oven, allow to rest for 5-10 minutes; serve warm.

Serves 4-6. Approximate nutritionals: 466 Calories; 63g Protein; 13g Carbohydrate; 16g Fat (4g Saturated); 1g Fiber.

Oven-Baked Potato Skins stuffed with Tomatoes and Bacon
6 large baking potatoes (such as russet or Idaho baking)
2 teaspoons cooking oil
1 teaspoon chili powder
1/2 teaspoon hot pepper sauce
6 slices bacon, cooked crisp, drained, chopped
2 small tomatoes, seeded and finely chopped
2 tablespoons finely chopped green onion
1 cup shredded cheddar cheese
1/2 cup dairy sour cream (optional)

Prepare Potato Skins: Scrub potatoes thoroughly and prick with a fork. Arrange on a microwave-safe plate and microwave, uncovered, on high power for 15 to 20 minutes or until almost tender. Or bake potatoes in a 425F oven for 40 to 45 minutes or until almost tender. Cool. Halve each potato lengthwise. Scoop out the inside of each potato half, leaving about a 1/4-inch thick shell. (Cover and chill the leftover fluffy white part of potatoes for another use or discard). In a small bowl combine the oil, chili powder, and hot pepper sauce. Using a pastry brush, brush the insides of the potato shells with the oil mixture. Cut the potato shells in half lengthwise to make potato quarters. Place the potato quarters on a baking sheet and cover with plastic wrap. Refrigerate until baking time.

Prepare Topping: Toss together tomatoes and green onions. Season with salt and pepper to taste. Cover and store refrigerated. Store chopped bacon and shredded cheddar separately, refrigerated.
Just before serving preheat oven to 450F. Remove plastic wrap from baking sheet of potato skins. Top each potato quarter with the tomatoes and onions, some crisp bacon and shredded cheddar. Bake for 12 to 15 minutes or until cheese is melted and potato quarters are heated through. Serve with sour cream, if desired.

Nutrition per 1 potato wedge: 70 Calories; 3g Protein; 8g Carbohydrate; 3g Fat (2 saturated) 1g Fiber.

More Protein First Make Ahead Recipes:

Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love

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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.


LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931