Friday, July 18

Baby it's hot outside! Heat issues for WLS sun lovers

Understanding the dangers of summer heat
From our Newsletter Archives: The Heat is On: Don't Let it Spoil Summer Fun


It's hot out there! Across the nation, as we are 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 and Good Health!
Link to the full newslette from our archive:  The Heat is On: Don't Let it Spoil Summer Fun

Thursday, July 17

Look for the helpers

As the sad news of Malaysia Airliners Flight 17 unfolds I turn to Mr. Rogers and "Look for the helpers." Thoughts and prayers to all. 

Healthy Recipes - Zesty Grilled Chicken with Thyme | Johns Hopkins Medicine Health Library

Simple high protein chicken for supper tonight! Thanks to Johns Hopkins for the suggestion!

Zesty Grilled Chicken with Thyme

Sprig of thyme


  • 2 boneless, skinless chicken breasts, cut in half
  • 2 teaspoons Dijon-type mustard
  • 1 clove garlic, crushed
  • 2 sprigs fresh thyme (about 1/4 teaspoon)
  • 1 teaspoon horseradish (optional)
Directions: Combine all the ingredients except chicken in a bowl or container
large enough to accommodate the chicken breasts. Coat the chicken
breasts with the mixture and let stand at least 15 minutes. Grill (or
broil) approximately five minutes per side, or until chicken is cooked
through. Try substituting fresh oregano for the thyme. Or, if you like a
bit of crust, roll in unseasoned bread crumbs before grilling. Or
sprinkle with toasted sesame seeds.

Serves four : Each serving contains about 133 calories, 27 g protein, 2 g fat

(14 percent calories from fat), 69 mg cholesterol, 1 g carbohydrates,
less than 1 g fiber, and 110 mg sodium.

Healthy Recipes - Zesty Grilled Chicken with Thyme | Johns Hopkins Medicine Health Library

Wednesday, July 16

Metabolic Set Point - When weight loss stalls

Is your weight loss stalled? 

Question: Kaye Bailey do you have an article or presentation on how our body's reach a set point? I find that my body is trying to reset the normal weight but higher than I want.

In our LivingAfterWLS Project 2014 Facebook group we are discussing MSP - Metabolic Set Point - in relation to our weight management efforts with weight loss surgery. This is a complex topic and I am working on a more extensive article to share with you. In the meantime here is a bit of a summary addressing the issue that confounds and frustrates us in the chase for goal weight after WLS.

If you haven't joined us yet hop on over to Facebook and join our Project 2014: Uniting like-minded people through education, support, and community, while promoting health sustainability and weight management with weight loss surgery.

Link to Facebook Group

by Kaye Bailey
I'd like to briefly mention a few things that contribute to metabolic set point and since most of our group is women I'll address the female biology more specifically.

MSP (Metabolic Set Point) is the rate at which the body burns energy and the popular "calories in/calories out" is not particularly accurate or representative. The MSP is a product of the food we eat, the exercise we do, the presence or absence of hormones including estrogen, ghrelin, testosterone, our age and gender, our reproductive stage of life, our history of weight loss/weight gain, and so much more. I am working on a full newsletter to cover these topics more completely.

Knowing how many ingredients are in each individual's MSP is key in understanding personal weight management independent of another person's weight management.  We do so much comparison and competing in weight management which leads to great frustration when we encounter a plateau that quite possibly is our personal set point. Our care providers (doctors, surgeons, nutritionists) set goal weight based on antiquated data. In addition, we ourselves set a goal weight that is often random and most often unrealistic (i.e., I want to weigh what I did when I got married, or was in high school, or weigh less than my husband or less than my pet zebra, or add your own reason).

 When I had surgery my goal weight was 135 (I really don't remember why) and I got there for about one joyous day. This was an impossible weight for me to maintain: I was miserable and so was everyone around me. Additionally I was hungry, tired, and weak and did I mention really cranky.  It turns out my set point is about 155: I've been stuck there for about 9 years. That's a long plateau! In my fantasy world I'd like to be 145 and 135 would rocket me to the moon. But the fact is - I am healthy at 155. I feel healthy, I look healthy, and I’m rarely cranky.  I haven't heard the old "Have you been sick?" question for years - feedback I got daily when I was 20 pounds lighter.

So, taking my experience and listening to so many of us over the years I've come to believe that finding our personal MSP is extremely liberating. If we can maintain a healthy weight, through conscious effort including consistent health-promoting choices, we avoid the misery of chasing unrealistic goals which lead to the further misery of yo-yo weight fluctuations. By this I do not mean settling for good enough weight loss, not in the least. I just think that when we lose a goodly amount of weight we must be ever vigilant to look for the signs that we have arrived at the destination of great health and personal content. And this destination is most likely different from the one we had in mind when we left on the journey.

so - that's all I'm giving up for now. I love this topic and I appreciate the opportunity to share some thoughts and look forward to presenting more information in greater depth. Thank you!

Find us on Amazon!

LivingAfterWLS on Amazon

Did you know you can get all of our LivingAfterWLS publications through Amazon in paper copy or Kindle eBook? eBooks are great for our International customers - just go to your country's Amazon and search for us. If you don't have a kindle just download the free eReader app and you are on your way to enjoying the support and knowledge found when you travel the WLS with us. Our paper books ship to US customers super fast - most get their order within 4 days. Take a look at the reviews and highlighted quotes.

 Amazon is a terrific resource for your LivingAfterWLS publications.

Shop our store: LivingAfterWLS on Amazon

Have one of our books? Share your review on Amazon - we love to hear from you!

Wednesday, July 9

Refresher: Obesity and BMI Calculator

Refresher: Definitions
OBESITY: noun.
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist-hip ratio and total cardiovascular risk factors. BMI is closely related to both percentage body fat and total body fat.

Obesity - The specifics:
~Any BMI ≥ 35 or 40 is severe obesity

~A BMI of ≥ 35 and experiencing obesity-related health conditions or ≥40-44.9 is morbid obesity

~A BMI of ≥ 45 or 50 is super obesity

Learn your BMI at the Centers for Disease Control website: Link Below.

Tuesday, July 8

Get LivingAfterWLS eBooks on Kindle

Looking for our LivingAfterWLS Publications? Check out Amazon - order books and eBooks directly from your Amazon account. Kindle books can be read on any mobile device, laptop, or desktop computer when you install the free Kindle eReader software. This is a customer favorite method to get your 5 Day Pouch Test Books, Day 6, and Cooking with Kaye. 

Check out the customer reviews of our store and our publications.
5DPT Customer Reviews

Be sure to enjoy the section of quotes Kindle users are highlighting and sharing with others:

5DPT Quotes and Highlights

"If we are to achieve a healthy life we absolutely must fight like a mad dog against everything that made us obese in the first place."
8 Highlighters


LivingAfterWLS Amazon Store

Weekly Digest: Diet Soda is Making Us Sick!

LivingAfterWLS Weekly Digest: Diet Soda is Making Us Sick
Published July 8, 2014 - Read online in our archive.
"Here we are in the heart of summer and I do hope  this message finds you well and thank you so much for selecting this correspondence from the many that fill your Inbox, I appreciate the time you sIce Waterhare with me. While summer for me offers abundant opportunity to be more active than any other season, it also poses a problem for me. High temperatures and bright sunshine spur cravings for a refreshing iced Diet Coke with a squeeze of lemon. This was my mainstay beverage before weight loss surgery and now and again I find myself indulging in that old refreshing thirst quencher.
But I know this is not a sensible choice following weight loss surgery and a recently published study confirms that partaking of diet soda is detrimental to health and weight loss efforts. I know I'm not alone in the WLS Neighborhood when I reach for an ice cold Diet Coke, so this week's bulletin is all about the "don'ts" of diet soda and carbonated beverages after WLS. It is as much a reminder for me as it may be for you. Bottom line - carbonated soda does not support our weight management with WLS.
While we can stack the evidence against carbonated beverages (diet or regular) a mile high the single most basic reason to eliminate carbonated soda from our diet is it simply has no nutritional value. It is empty. 
This truth, above all else, should be used to inspire us to make better beverage choices. Will you pledge with me to make healthy beverage choices most of time? I'll toast our good health with a refreshing glass of iced green tea with a squeeze of lemon. Join me!

Link to the digest in our archive for must know information: Weekly Digest

Delicious Summer Salad: Grilled Scallops

From our recipe archive: Cooking with Kaye Summer Salads

Chile-Rubbed Grilled Scallop Salad
Elegant, Easy, Exceptional 

This recipe, which can be cooked on the outdoor grill, really turns up the heat and the flavor. If you prefer use large shrimp in place of the scallops. Or better ySeared Sea Scallops over Wilted Spinach et, cook both scallops and shrimp for a seafood extravaganza. We found the scallops were just as good the second day, served at room temperature atop the salad.

1/2 cup fresh lime juice
3 tablespoons sugar (or sugar substitute)
2 tablespoons finely chopped unsalted dry-roasted peanuts
2 tablespoons fish sauce
1 tablespoon minced, peeled fresh ginger
3 garlic cloves, minced

2 tablespoons finely chopped seeded serrano chile
1 tablespoon freshly cracked black pepper
1 1/2 pounds sea scallops
Cooking spray

8 cups coarsely chopped napa (Chinese) cabbage
2 cups red bell pepper strips
1/2 cup finely chopped fresh basil
1/2 cup minced fresh cilantro
1/3 cup finely chopped fresh mint

Combine first 6 ingredients in a small bowl; stir well. Set aside.

Combine chile and cracked pepper; rub chile mixture into scallops. Thread scallops onto each of 4 (12-inch) skewers. Prepare grill. Place kebabs on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Remove from heat; cool slightly.

Place cabbage and remaining ingredients in a large bowl; add lime dressing, tossing to coat. Divide cabbage mixture evenly among 4 plates. Top each with 1 kebab.

Serving Size: 5 ounces scallops, 2 cups cabbage mixture, and about 1/4 cup dressing. Per serving: 291 calories, 33 grams protein, 5 grams fat (1 saturated), 30 grams carbohydrate and 5 grams dietary fiber.

Tuesday, July 1

Grilling Season: Give Fish a Try

Image from FoodWishes: 
Weight loss surgery patients are instructed to eat a diet of rich lean protein cooked without frying or breading. Grilled fish fits that order with ease! And by all accounts fish is good for us. In fact, the American Heart Association tells us to eat fish twice a week, particularly cold water fatty fish. Fatty fish including mackerel, lake trout, herring, sardines, albacore tuna, salmon, and some shellfish are high in two kinds of omega-3 fatty acids. Omega-3 fatty acids are believed to help lower triglycerides and may also fight cancer and reduce inflammation. Additionally fish is rich in B vitamins including B12, Niacin, and B6. It is readily available fresh at the meat counter or flash-frozen in the freezer section of most major supermarkets.

Warm summer months are ideal for including fish in the healthy weight loss surgery diet because it can quickly be grilled over medium-direct heat on a gas or charcoal grill. Fish cooks quickly and should be tended closely to avoid overcooking. Fish is done when it turns opaque in the thickest portion and flakes into sections. Scallops, a shellfish, are done when they are opaque and another shellfish, shrimp, are done when they turn pink. When cooking over the direct heat of the grill turn steaks, whole fish, shrimp and scallops halfway through grilling time. Avoid moving the fish protein too much on the grill because it tends to break-up. Thin fillets generally do not need to be turned. Some frequent fish grillers find baskets made specifically to hold fish on the grill are useful.

Try this simple flavorful recipe for grilled fish and I think you will be hooked!

Mediterranean Sea Bass

This Provence-style recipe infuses the clean flavor of olive oil with fresh herbs and garlic for a light and flavorful lean protein main dish. Keep it simple and enjoy. (Suitable fish substitutes: red snapper, striped bass, halibut.)

For the paste:
3 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons dried lavender
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

4 skinless Chilean sea bass fillets, about 6 ounces each and 1 inch thick
Lemon wedges (optional)

To make the paste: In a small bowl whisk together the paste ingredients.
Spread the paste evenly on both sides of the fish fillets. Grill over Direct High heat until the flesh is opaque throughout and starting to flake, 5 to 7 minutes, turning once halfway through grilling time. Serve warm and garnish with lemon wedges, if desired.

Monday, June 30

5DPT Bulletin: Secrets You Can Use to Stay on Track

Link to Bulletin in our Archive

Welcome back to the 5 Day Pouch Test Monthly Bulletin from LivingAfterWLS! Is it possible that we are already half-way through 2014? Six months ago did you set a goal to get back on the WLS track this year using the 5DPT as a starting point? Many of us set that goal and seeing great progress. To keep the momentum going today's Bulletin focuses on the basics of the plan and how we can use our general WLS guidelines to keep us on track to reaching our healthy weight management goals. It isn't always necessary to do a full 5DPT when we feel off track. Sometimes a few gentle reminders are all it takes to get back in focus using our tools for good health. Be sure to read  "Five Secrets to a Well-Accomplished 5DPT" and don't miss a great read, "Stop Playing the All-or-Nothing Game."  And to get your summer menu started right we've included some great information on the often overlooked benefits of dark meat chicken.

Today's Bulletin includes FAQ's people new to the 5DPT are asking. And as always the bulletin is loaded with links to further information and resources. Thanks for joining me and I wish you a spectacular Independence Day holiday. If you enjoy the 5 Day Pouch Test be sure to participate in our LivingAfterWLS Project 2014: "Uniting like minded people through education, support, and community while promoting health sustainability and weight management with weight loss surgery." Learn more here: Project 2014.

Kaye Bailey

Link to Bulletin in our Archive

Try Cooking with Kaye for Great Summer Meals
Are you looking for WLS family-friendly recipes to share at your family and friend gatherings this summer? How about Cooking with Me - Get my customer favorite cookbook, "Cooking with Kaye" in hardback or eBook on Amazon. Let the summer fun begin while supporting your health and weight goals with WLS. Check out the link below:

"Kaye Bailey's all-new highly anticipated cookbook Published Nov. 20, 2012. Written for the weight loss surgery patient and the people they cook for, this hard-back comb bound cookbook features 134 all new recipes and detailed techniques to take you beyond the meal to create recipes you and your family will love. Must have for any WLS household. Introducing Kaye's new "Pace of Preparation" to identify recipes that meet your time schedule and serve your dietary needs. Meals for the blended household (WLS & non-WLS eaters), couples, singles, all of us. Recipe categories include soups, salads, crunchy protein, savory skillet meals, oven baking and roasting, braising and slow cooking. Enjoy something delicious today: get Cooking with Kaye. Cooking with Kaye is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others."

Amazon 5.0 out of 5 stars A must have!, May 19, 2014
This review is from: Cooking with Kaye: Methods to Meals (Kindle Edition)
This book is a must have for anyone that has undergone weight loss surgery. Not only does it have wonderful healthy recipes, but it explains in detail a lot of things that we need to know. The author Kaye Bailey is a true advocate for those of us that have undergone weight loss surgery.

Featured Recipe from Cooking with Kaye Methods to Meals, page 94:

 Rack-Roasted Wings to Fly For
Freeway Chef, one step preparation, crowd friendly, no deep-frying
When a guest declared “these wings are to die for” I had to play on those words naming them my Wings to Fly For. They are lighter that the traditional wings served at pubs and they are very good. While there is no coating step to this recipe they are baked using the rack-roasting method which produces a crisp skin and golden finish.

2 tablespoons olive oil
½ teaspoon salt
½ teaspoon pepper
1 tablespoon all-purpose seasoning blend
hot sauce
16 to 20 chicken wing pieces (wing drumettes and flat wing tips) thawed
1 tablespoon white vinegar

Directions: Thaw wings if frozen. Place wings in a large bowl and drizzle with olive oil; add salt, pepper, seasoning blend, and a few dashes of hot sauce. Toss well making certain oil and seasoning is evenly distributed, let marinate at room temperature 20 to 30 minutes, tossing one more time. Ten minutes before cooking position oven rack in middle of oven and preheat to 425°F. Cover a rimmed baking sheet with aluminum foil, shiny side up, and place baking rack on top; coat with cooking spray. Douse wings with white vinegar and toss one more time; arrange on prepared baking rack and transfer to oven. Bake for 25 minutes; reduce oven temperature to 350°F and bake 10 more minutes. Serve warm, with dipping sauce of choice, page 96.

Nutrition: Each 4 wing serving provides 327 calories, 26 grams protein, 23 grams fat, 0 grams carbohydrate, 0 grams dietary fiber.
Try This: Frozen chicken wings are affordable and easy to keep on hand. Sold in large packages they are labeled ready-to-eat and include an equal portion of ice glazed first and second wing sections. Remove the amount needed for a meal counting 4 per person and thaw as directed.