Monday, April 21

5 Day Pouch Test Manual - 5 Stars & Going to 2nd Printing

Thanks everyone for the terrific reviews of the 2nd Edition 5 Day Pouch Test Owner's Manual. We have a 5-Star rating on Amazon - just in time for the book to go into the second printing. I am honored so many have read this book and made the 5DPT one of their supporting tools in the ongoing quest for healthy weight management with weight loss surgery. Thank you so much.

As a side note - Amazon Kindle has put this eBook on sale for $8.76 - great price for digital download. If you don't have a Kindle get the Free Kindle Reading App for your computer, laptop, tablet or phone (Android and iOS). Thanks again everyone for the reviews and the spirit of community we enjoy at LivingAfterWLS!

5 Day Pouch Test Owner's Manual - Amazon 

Book Description

July 11, 2012
Weight Loss Surgery can profoundly facilitate weight loss in morbidly obese patients, but it is not a one-time fix. As patients soon learn vigilance is required to lose weight and sustain a healthy weight after surgery. Thousands of people around the world use the 5 Day Pouch Test to stop weight gain after WLS and return to the basics prescribed by their bariatric center. This proven 5 day program breaks habits that contribute to weight gain and restore one’s feeling of fullness after a small high-protein meal. If you think your pouch is broken or desire to get back on track with the WLS basics this five-day solution is for you. New 2nd edition features over 50 delicious recipes, current FDA, USDA, and ASMBS guidelines, extensive FAQ section all in Kaye Bailey's inspiring and empowering voice. It is time to get back on track and manage your WLS: start with the 5 Day Pouch Test. The 5 Day Pouch Test is suitable for all bariatric procedures including gastric bypass, adjustable gastric banding, gastric sleeve and others.

Friday, April 11

Project 2014 - Spring Season Unit 1 Now Available

Oh What a Week!

Okay, so you know our tech issues with the email list. The guys are still working on the repair and rebuild and it doesn't look like we can get the email sent today, although they are hopeful we will have the email function back for Sunday's publications.
While we are working through these issues please get your download file directly from our website: Project 2014 Spring Unit 1

Join our Facebook group and get involved in the Project 2014 discussion. Uniting like-minded people through education, support, and community, while promoting health sustainability and weight management with weight loss surgery.

Join Now! Facebook Group: LAWLS Project 2014

Wednesday, April 9

Baked Tangerine Salmon & Asparagus

Freshly baked Tangerine Salmon & Asparagus
Plate me up!

Can you think of a better or more delicious spring weeknight meal than Baked Salmon and Asparagus? The health benefits of salmon are well-known: health-wise antioxidants and omega 3 fatty acids delivered in a succulent meaty high protein serving. Salmon is available year round fresh or frozen, sold whole or cut into steaks or fillets. Salmon is also available flash frozen: look for packages with each portion individually wrapped making it easy to thaw and prepare the precise number of servings. On the side serve asparagus, rich in folate, vitamin C, and dietary fiber. Garnish the plate with a delicious slice or two of tangerine. If you find asparagus difficult-to-digest use a potato peeler to remove the tough stringy outer layer and cook only the tender inside of the stalk.

This truly is a weeknight meal. It cooks in the oven on a rimmed baking sheet lined with parchment paper. Prep is a breeze and clean-up is quick: just toss the parchment and give the baking sheet a quick wash and dry. For the family add quick cooked rice or couscous (steamed semolina). Yummy and healthy for everyone.

Baked Tangerine Salmon and Asparagus

4 tangerines
4 (4-6 ounce salmon fillets)
3 tablespoons brown sugar* (see footnote)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 tablespoon chili powder

1 pound spring asparagus
1 tablespoon olive oil
salt and pepper

Tangerines & Seasonings
Directions: Remove the fragrant outer zest from one or two of the tangerines to measure 2 tablespoons.  (I use a microplane grater, but a vegetable peeler or traditional grater will also work well. Remove only the fragrant outer layer leaving the bitter white layer with the fruit). Toss zest with brown sugar, salt, pepper, and chili powder in a small bowl or on a small piece of parchment, for easy clean-up. Set aside.

Sqeeze zested tangerines to obtain 1/4 to 1/2-cup of juice. Place salmon fillets in a shallow pie plate and cover with tangerine juice. Marinate 10 to 15-minutes. (Alternatively, marinate salmon in a zip-top bag 10 to 15-minutes, discard juice and bag after use).  Slice remaining tangerines 1/4-inch thick to use for garnish.

Preheat oven to 425F; place rack in center of oven.

Line a large rimmed baking sheet with parchment paper (do not use foil, the seasoning will burn and the dish will lose moisture). Place the salmon fillets in the middle of the baking sheet, discard marinating juice. Wash and trim the asparagus, peeling outer layer if necessary. Divide and place on baking sheet to the right and left of the salmon, like bookends. Distribute olive oil over asparagus stalks and toss to coat: season with salt and pepper. Divide the tangerine zest seasoning mixture evenly among salmon fillets and pat gently to adhere to fish. Bake for 16 to 24 minutes checking after 16 minutes to avoid overcooking. The salmon is done when the flesh appears opaque and the fish flakes easily with a fork. When done remove from oven and allow to rest 3 to 5 minutes. Place asparagus on plate, top with salmon fillet. Garnish with tangerine slices and enjoy!

Nutrition: A 4-ounce serving of salmon provides 210 calories, 25 grams protein, 12 grams mono-unsaturated fat and zero carbs.. The carbs added from the asparagus and tangerine slices are complex carbs and support nutritional wellness.

*Brown Sugar - Don't be afraid of the brown sugar in this recipe. When used as an ingredient in a savory recipe will not affect your blood sugar the same as sugar in sweets or a simple carbohydrate recipe. "A sweetener such as sugar, brown sugar, honey, jam, jelly, or preserves is called for when it is needed to affect a chemical reaction that will enhance the flavors and textures of other ingredients." Cooking with Kaye page 15.

Photos by Kaye Bailey and (C) LivingAfterWLS - All Rights Reserved - 2014.
Do more Cooking with Kaye - Get the wildly popular cookbook here: Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love

Try: Pecan-Crusted Baked Salmon, page 106. Learn the method, Crispy Crunchy Coated Fish, page 101, Cooking with Kaye.

LivingAfterWLS on Amazon & 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

Saturday, April 5

Diet Drugs & WLS - What you MUST know!

Let's talk a little bit more about prescription appetite suppressants! 

This topic has come up a few times in the Project 2014 Facebook Group during Season 1 . To recap the question:

"What is the role of prescription appetite suppressants in the patient's long term weight management with bariatric surgery?"

In the Group Files I shared a white paper from 2013 that reads,
"Appetite suppressants can play a significant role when patients experience a slow down of weight loss or begin to regain lost weight. Sympathomimetic medications act to both decrease appetite and increase basal metabolic rate (BMR). The use of appetite suppressants, such as sympathomimetic medications, can offset the effects of the neuropeptides that tend to favor weight gain. Because there is no time at which the risk of regain resolves, long-term use of medications may be required. Long-term use of appetite suppressants is becoming more widely accepted among obesity medicine specialists."

You can read more of this paper under the Files tab or link to our website below for the PDF file:

MOST IMPORTANT: The reason I feel knowing the current professional thinking is so critical to each of us personally is that at some point a doctor may tell us, "How about we prescribe XYZ medicine to help control your appetite and obesity?" For many of us personal experience and highly publicized controversy over the years has cultivated passionate feelings about prescription diet drugs. If we are not informed on what the current professional thinking is, we will respond emotionally, not intellectually, to the doctor who suggests this treatment. This is not to say I'm in favor or against prescription dietary support - I am absolutely certain this is a case-by-case situation and I am not qualified to tell anyone what they should do. But I can point you to the current information to support your intellectual response should the need arise.
Qualified information rather than passionate emotions or internet hearsay is a critical tool in thoughtfully and intelligently managing our health.

Friday, April 4

Project 2014 - Spring Season Starts Sunday 4/6/2014

Hello Group and who else is thinking "TGIF"?
Link: LivingAfterWLS Project 2014 Facebook Group

Project 2014 Update

Be prepared and watch for our all new Spring Season of Project 2014 - your Unit 1 will be delivered via email Sunday and we are on schedule for a full 13-week season of lessons, learning, and LIVING! We will also post Season 2 Unit 1 here and on the LivingAfterWLS website.

Season 1 Review:

In the meantime how about pulling out your Project 2014 binder and reviewing the Season 1 Units 1-7.

In review of your Quarterly Self-Assessment (Unit 2) how are you doing? You know we have the new quarter self-assessment to do this month, have you given thought to this exercise?

One reason I encourage all of us to do our journal exercises and self-assessments is that when it comes down to the hard cold truth - each of us is personally the guardian of our own health and progress. We can get all kinds of advice from professionals, family and friends, support group peers, and even the random stranger or late night infomercial host. But when it comes down to it, only we are 100% invested in our personal health and well being. Keeping records and marking progress is a priceless tool in our quest for improved health management, weight management, and better living.

Okay - got my nagging done! Get those binders out today and tomorrow and make sure you've completed the exercise best you can. Our Spring schedule is rigorous, be ready for it! You are going to enjoy it.

All of the Season 1 - Winter files are located under the FILES tab located just below the group logo on this page (Facebook group). You can also find them on the LivingAfterWLS website on this page: Project 2014  

We have many silent participants who prefer not use Facebook - no problem. Sign-up for the emails & get the downloads on our website page: Project 2014

Download Tech Support: Also - we get many emails asking us to help individuals learn how to download files. We do not offer tech support for the end users' computer or device. Our job is to provide great content in free files presented in the most commonly accepted format. If you do not know how to access and print these please talk to your device manufacturer or the smarty-pants-computer-genius you know. We simply do not have the resources to offer computer and device tech support.

Review these units from Season 1 - Winter:
Unit 1 - Program Structure
Unit 2 - Self-Assessment
Unit 3 - Today Inspired
Unit 4 - The Four Rules
Unit 5 - Vitamins & Supplements & WLS
Unit 6 - Recipes - the Sensational Power of Soups
Unit 7 - Slider Foods

We will build on the ideas and concepts from Season 1 and we boogie our way through Season 2. Are you ready?

Monday, February 24

LivingAfterWLS Project 2014 - Our FAQ's this week

Question: Do I have to be in the Facebook group to participate in the Project 2014?

Answer:  Project 2014 is a guided learning program in support of your weight loss and weight management goals with surgery. As we are a diverse community the Project is structured so individuals can participate in any manner that suits them. For some this means active participation in the Facebook group, for others quiet self-study is profoundly effective. Minimum participation requirements are simple: sign-up for our free email publications to get weekly updates that include the Unit download files. You take it from there to enjoy the Project and make 2014 a health-minded year.

Question: Can I join anytime?

Answer: Yes. Jump in anytime. Our group is off to a late start but we are self-guided. Winter Season (January-March) includes 13 Units. They are posted under the files tab. Read each unit in order and do the assigned exercises as you go. Participate in the group or follow silently on your own. You decide your level of participation.

Question: Do I have to buy anything to participate?

Answer: No - This is a free shared experience and we are glad you are here. Joining this group and/or being an active subscriber to the LivingAfterWLS Newsletters grants you full access to all of the Units for each season. The units are provided in PDF format for your personal use to download, organize, and copy. They may not be redistributed.

Question: The downloads aren't working for me. Is there somewhere else to get them?

Answer: Yes, all of our lesson Units are posted as PDF files on this web page at
Project 2014
They are in PDF format and should open automatically open in a browser window. You may also open them if you have a PDF reader installed on your computer or device. You can get the free Adobe Reader here:
Adobe Reader

Project 2014: Unit 6 - Sensational Soup

Thank you for joining me in today's Project 2014 newsletter, one to warm your body and soul. Today it is all about soup! We explore the health benefits of comforting soup and the role this long-standing comfort food serves in the weight loss surgery diet. A good cup of soup can be a life-line on a cold day or when the stomach needs soothing. A soup rich in vegetables will tame any carb cravings and keep us full for hours. The Unit assignments are easy and rewarding: make a list of your favorite soups and add one new soup recipe to your weekly menu.

Jump to the Download: Unit 6
Speaking of assignments, how are you progressing with Units 1-5? By now we should all have our binder prepared and Units 1 through 5 printed and organized. We should have completed our Winter Season LivingAfterWLS Self Assessment. In addition, we need to be taking a moment each day to celebrate a "Today Inspired" moment. Assignments from Unit 4 include comparing the standard Four Rules to our specific post-surgical guidelines and noting how they fit with our weight management plan. The Unit 5 assignment has us list our vitamin supplementation and answer key  questions about our current vitamin protocol.
Visit this webpage to find all of the previously issued Project 2014 learning Units for Season 1: Winter  LivingAfterWLS Project 2014

Thursday, February 20

Emotional Eating: Consider this

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.

We have a terrific conversation on this topic in our Facebook Group: LivingAfterWLS Project 2014. Please join us!  Link Here:  Project 2014

Here is one of my most favorite to-go protein recipes ever, from page 145 of the 5 Day Pouch Test 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.
More great recipes in the 5 Day Pouch Test Owner's Manual. Learn more: 5DPT Manual