Losing weight and staying sane in a world where
it's easy to be fat.
|5 Day Pouch Test Owner's Manual|
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A Healthy Choice For Weight Loss Surgery Dieters
by Kaye Bailey
Summer is a time of abundant vegetables available locally grown at affordable prices. Through the hot summer and into fall farm stands dot America's byways as local growers bring to the public an abundance of freshly grown vegetables, fruits and berries. People who control their weight with bariatric weight loss surgery (WLS) can benefit from a stop at the farm stand for fresh vegetables to transform into healthy soup.
A recent study from Pennsylvania State University indicates that people who include a daily serving of soup in their diet are more likely to lose weight and maintain a healthy weight than those who do not enjoy soup in their diet. A homemade vegetable soup is considered a low-energy-density food that is rich in fiber, vitamins, and nutrients. It is "low-energy" because the calories (energy) in the food are low in comparison to the volume of the food. For example, a 1-cup serving of vegetable soup is seldom more than 100 calories, depending on the amount of fat used in preparation. On the other hand a 1 cup serving of ice cream contains 300 calories making it a high-energy-density food with little nutritional value.
The study found that soup as a first course, or a mid-morning or mid-afternoon snack, is filling to the point that further calorie consumption through the day decreases. It is believed that soup helps sustain satiation because the fiber from vegetables slows digestion. In addition, carbohydrates from homemade vegetable soup tend to be low-glycemic and do not adversely affect glucose response in the same way simple processed carbohydrates do. As a result our metabolic process is steady and we do not feel an energy surge or drop that is often experienced when eating simple carbohydrates.
Many weight loss surgery patients who complain of "carb-cravings" find that eating a 1-cup serving of soup is an effective way to stop those cravings and curtail feelings of "head-hunger." People who feed "head-hunger" with simple processed carbs tend to eat significantly more calories without satiating those cravings. This eventually leads to weight gain, even after weight loss surgery.
A good homemade vegetable soup can be put together quickly and keeps for up to a week refrigerated. Consider soup making as a series of layers, starting with savory onions and garlic. Heat a healthy monounsaturated fat such as olive oil or peanut oil over medium heat. Add one chopped onion and a clove of minced garlic and cook and stir until soft and translucent. While the onion and garlic cook wash and chop the vegetables for your soup. Select fresh seasonal vegetables that are crisp and unblemished. Vegetables that are good in summer soup include zucchini and summer squash, fresh tomatoes, green beans, carrots, turnips, spinach, napa cabbage, green onions, and fresh herbs. Fill the soup pot with as many fresh vegetables as you like, add the herbs during the final minutes of cooking.
For liquid add low-sodium chicken or vegetable broth, tomato juice, or seasoned vegetable juice such as V8 diluted with water. Simmer the vegetables and liquid just until the vegetables are tender and flavors combine. For weight loss surgery patient a thick soup is desired to provide a denser meal and avoid a "slider food" that slips through the stomach pouch too quickly. Portions should be carefully measured at 1-cup per serving and this should be eaten in 15 minutes or less. Taking longer to eat soup will result in greater consumption and a decreased feeling of fullness.
In general, a 1 cup serving of vegetable soup will provide 3 grams of protein and 15 grams of healthy carbohydrate in addition to fiber and beneficial phytonutrients including vitamins, minerals, and antioxidants. While our dietary focus with weight loss surgery is to eat a high protein diet, a freshly made vegetable soup is a healthy nutritional compliment to that diet. Vegetables are known to lower the risk of many cancers, heart disease and stroke and strengthen the immune system. For many with weight loss surgery raw vegetables or salads may cause gastric distress, but most WLS patients report a high tolerance for vegetable soup.
Kaye Bailey (c) - All Rights Reserved
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Summer Soups - A Healthy Choice For Weight Loss Surgery Dieters
5DPT Featured Articles
|The Featured Articles
page on the 5 Day Pouch Test website is frequently updated with relevant articles to support your pursuit of health with weight loss surgery. Below are just a few of our top-viewed featured articles.
for the full index
What your Bariatric surgeon Forgot to Tell You That Will Cause Weight Gain
A significant number of people who undergo bariatric surgery for weight loss will at some point regain some of the weight they lost initially with surgery. Patients who stray from the high protein diet prescribed by weight loss surgery nutritionists to eat simple processed carbohydrates, called slurry foods, are likely to gain weight.
Slider Foods Spell Weight Regain For Weight Loss Surgery Patients
Soft processed carbohydrates, slider foods, are the bane of good intentions and ignorance often causing dumping syndrome, weight loss plateaus, and eventually weight gain for gastric bypass, gastric band (lap-band), and gastric sleeve bariatric patients. Learn what slider foods are and why they cause weight regain for weight loss surgery patients. Full article.
Understanding the Liquid Restrictions of WLS
Liquid restrictions are imposed on patients of all bariatric procedures including gastric bypass, adjustable gastric banding (lap-band) and gastric sleeve. For thirty minutes prior to eating and thirty minutes following eating patients are to abstain from drinking fluids. They must not partake of liquids while eating. Learn why liquid restrictions play a key role in weight loss for bariatric patients.
|Easy Fixes For Metabolism Slumps After WLS|
|There is great speculation among the seasoned ranks of weight loss surgery patients that at some point the magic of gastric surgery is gone and the body resets its metabolism adjusting to the new smaller stomach and different digestive system. During the phase of rapid weight loss, called by many the "honeymoon period," patients of gastric surgery seemingly lose weight without effort. In truth, patients are eating a diet so low in calories their bodies are near starvation mode. As the body heals from medical injuries sustained in surgery and adapts to the new stomach and digestive process of gastric bypass, gastric banding or gastric sleeve, it does tend to metabolize and store energy (food) more efficiently. |
Patients who find their body losing weight more slowly often give up hope and blame themselves for missing the "window of opportunity" for massive weight loss that bariatric surgery provides. But there is no reason to give up hope. There are many small targeted lifestyle changes that we can make which will boost metabolism and enhance our overall feeling of wellness. Dr. Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition tells us, "Anything that energizes you: a good nights sleep, fresh air, sunlight, a healthy diet, regular exercise, ultimately helps drive metabolism."
Stretching & Sunshine: Begin the day like a cat and open with a stretch. Stand and reach for the stars stretching your legs, torso, spine and arms. Feel you body open up after a good nights rest. Bend at the hips and stretch for your toes. Listen to your body and stretch and move to open the flow of blood and deliver extra oxygen throughout. If you regularly practice yoga enjoy a few moments of Downward Facing Dog or Cobra. Early morning stretching naturally accelerates your metabolism. If the opportunity presents itself enjoy your stretching in sunlight. Exposure to bright light decreases melatonin and increases serotonin, shifting the body from sleep to awake mode, in turn, revving your metabolic furnace.
Protein and Green Tea: Metabolism slows down naturally at mid-day. Give it a nudge with a high protein lunch of lean animal protein or omega-3 rich fish. Protein takes the most energy for the body to digest so that means it has to rev its metabolic engines when managing a high protein meal. And we all know that "Protein First" is the first rule of weight loss surgery. Try roast turkey breast with sliced veggies or salmon salad with lettuce and tomato. Aim for at least 21 grams of protein at all meals. Between meals sip on green tea which is considered a fair exchange for plain water. Studies show that the polyphenol compounds in 2 to 4 cups of green tea may help raise metabolism by as much as 35% and encourage fat burning.
As few as 30 seconds of high-intensity movement has been shown to spike levels of human growth hormone which in turn helps to build lean muscle and burn fat. Do not let the words "high intensity" scare you, we are not training for an Olympic event. Simply put, high intensity is above our normal rate of exertion. For example, during a mid-afternoon break take a short walk around your building or parking lot. For 30 seconds of that walk sprint-walk then return to your comfortable walking pace. Repeat this once or twice as time allows. The increased intensity gives you a metabolic bump that will last for several hours without breaking a full workout sweat.
Get Some Rest: After a day of mindfully boosting your metabolism now is the time to let it slow down and rest. We are more successful at engaging in metabolism boosting activities the next day when we have enjoyed a good nights rest. Shut down electronic distractions such as television, computers and Blackberrys an hour before going to bed. Enjoy quiet conversation, meditation or reading as the final activity before entering sleep.
As we are about to turn the page on another month in 2011 it seems like a good time to review the basics of the 5 Day Pouch Test
and address some of the questions we are asked by people, just like you, who want to do their best with weight loss surgery using the 5DPT as one of their tools. The summer brings an abundance of fresh fruit and vegetables which can play a delicious role in our healthy weight loss surgery diet. And most of us are prone to increased water intake during hotter weather and more physical activity as we enjoy the longer days of summer. As we recover from obesity many of us note enjoying the activities of summer as one of the great thrills that come with weight loss. I hope you have found this to be true for you.
One way to get the most enjoyment out of the summer season, and any season, is to take a few moments to review the basics that keep us on track with weight loss surgery. Nothing will bring the good times to a halt faster than feeling discouraged or disappointed with our surgery and our health. If we take a few moments to review the basics and make a few adjustments we can stay on track while enjoying the good life we dreamed of before surgery. And now is also a great time for a reset if we find ourselves so far off track that we need the 5 Day Pouch Test
. Wherever you may find yourself at this moment I hope this Bulletin has something to offer as LivingAfterWLS continues to support your best efforts with weight loss surgery.
Remember, we are all in this together and we are here for you. Please be sure to take a look at some of the free download worksheets LivingAfterWLS has available for you. These free tools are designed to support your best efforts for improved long-term health with weight loss surgery.Download Tools
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|Top FAQ's & Answers about the 5 Day Pouch Test|
| How much weight can I lose?|
The 5 Day Pouch Test is not a plan to lose weight, although many people who do the test report weight loss. When we reach a point where we feel we need to "get back to basics" with our weight loss surgery the 5DPT is a tool to quickly get us back on track. Closely following the plan helps us break a slider food snacking habit that may have stalled weight loss or caused weight gain. We take our stomach pouch through the dietary progression we followed after surgery with two days of liquid pampering and three days of advancing from soft protein to firm protein to solid protein. During the 5 days we focus on the Four Rules, especially Protein First. We observe the liquid restrictions and focus on the very reasons we had weight loss surgery in the first place. Most importantly, the 5 Day Pouch Test gives us a renewed sense of confidence in our surgical pouch and our personal power in following a healthy eating plan supports weight loss and weight maintenance. Any weight loss is incidental to that and should be considered a bonus, not the foremost objective. By the way, using the 5DPT Journal has proven to be one of the most effective ways to keep the momentum of the 5DPT going. Download it Here for Free
Will the 5DPT work for my procedure? (Lap-Band, Sleeve)
The 5DPT has been successfully completed by men and women with all surgical procedures. All case studies report returning to the high protein, low carbohydrate diet following completion of the test. Gastric bypass patients report the most noticeable tightness in the surgical gastric pouch and achieving feelings of fullness more quickly. However, adjustable gastric banding (lap-band) patients and gastric sleeve patients report feeling full sooner after doing the 5DPT. Specifically they note that returning to liquid restrictions is useful in optimizing the low-volume capacity of their gastric sleeve or lap-band stomach. Again, if you feel you need to get back to the basics of your post-surgical bariatric diet give the 5DPT a try. It is only 5 days and you just might be surprised how powerful you and your pouch are. The 5DPT Plan.
I had surgery X-many years ago. Is it to late for me to do the 5DPT?
Only you can answer this question. I know of people who had bariatric surgery back in the 1980's --when the procedure was a simple staple line down the stomach-- who have successfully done the 5DPT. Many times when people ask me if it is too late to do the 5DPT it is out of fear: fear they will learn their pouch no longer works or fear they will learn the pouch does work. The simple back to basics 5DPT will not cause you harm and it is only 5 days of your life. So it is up to you to decide if it is too late. Helpful read: Three Keys to WLS Succes
How soon after surgery can I do the 5DPT?
Without exception patients must follow the dietary program directed by their bariatric center for the first year following surgery. No exceptions.
How often can I do the 5DPT?
From page 62 of the 5 Day Pouch Test Owner's Manual, "If a patient is following the program outlined by their center, if they are losing or maintaining weight and feel energized and in control then do not do the 5DPT. It is a desperate action for desperate times. It is not a gimmick or a trick diet; it is a method of taking control when things are out of control. Think of it as your bariatric airbag and hope you never need to use it. But if you do find yourself in peril this airbag is there ready to be deployed."
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|More FAQ's & Answers|
Can I repeat the liquid days instead of going to Day 3?
You can repeat the liquid eating plan of the 5DPT Days 1 & 2, but as soon as you do that you are doing a liquid diet; you are not doing the 5 Day Pouch Test. The intent of the 5DPT is to quickly progress through the post-op dietary stages and get us back to basics following our weight loss surgery high protein, low carbohydrate diet. Please follow the 5DPT as it is written: it was developed to help you achieve the best results with your weight loss surgery. We tested it many many times so you don't have to. 5DPT Plan
Is there a 5DPT for vegetarians?
I have worked on an answer to this question for several years now and have been unsuccessful, which frustrates me because I'm asked this frequently. What I have found is that people who practice a true vegetarian diet do not need the 5DPT because they are living in strict compliance with the vegetarian guidelines and are not likely to have a processed carb snacking habit. People who are (and I mean no offense by this) emotional or political vegetarians are the ones most often asking for a Vegetarian 5DPT. When asked to pinpoint their vegetarian dietary requirements they often say, "Oh, I don't eat anything with eyelashes." Bestsellers by Kaye Bailey
That is an emotional dietary parameter. In many cases they have left their dietary choices to emotional chance rather than nutritional sensibility. My advice to these "vegetarians" is to engage in the study of true vegetarian eating and if they so choose deliberately follow that dietary way of life. When the basics of WLS are included with a true vegetarian diet it is unlikely weight gain will result. That said, some of the carb monster soup recipes for the 5DPT are vegetarian for those who are interested.Carb Monster Soup Recipes What happens after the 5DPT?
Beginning on Day 6 after the 5DPT we slowly include complex carbohydrate vegetables and fruit in the diet at a ratio of two-thirds protein to one-third complex carbohydrate when measured by volume. We continue to follow the liquid restrictions and avoid slider foods and stay intently focused on the Four Rules. Now that we have recaptured that hell-bent determination that propelled us to have surgery in the first place we use the momentum in our pursuit for a healthy lifestyle of weight management with bariatric surgery. Day 6: Beyond the 5 Day Pouch Test I did the 5DPT and lost weight, but it didn't stick. Why?
The motivation for doing the 5DPT should always be to get back on track with the WLS dietary guidelines, not to lose weight. That means we take what we learn during the 5 days and apply it to our lifestyle on Day 6 and beyond. If we do the 5DPT simply to knock-off a few pounds and then go back to the very habits that lead to weight regain we will, naturally, regain the weight and then some. When we consented to weight loss surgery we agreed that for the rest of our life we would follow certain dietary guidelines. If we have drifted from the original guidelines the 5DPT can get us back to basics. At that point we must follow the guidelines we agreed to if we wish to sustain weight loss and keep our obesity in remission. "Use this as a means to return to following the instructions you were provided by your surgical weight loss center and nutritionist. Go back to doing what worked for you when you were at your best and losing weight or maintaining weight." (page 24 - 5 Day Pouch Test Owner's Manual).Learn About: WLS Split-Personality SyndromeWhere can I get support when I'm doing the 5DPT?
Support is essential when making any lifestyle change for the sake of improving our health. Enlist family and friends to help you with the 5DPT. Explain the program to them and why it is important. Avoid those who you know routinely sabotage your efforts to improve your health. Bariatric support groups are a steady resource of knowledge and encouragement, find one at your bariatric center or a non-affiliated group in your community. Online support groups offer 24/7 networking with like-minded people from nearly every corner of the globe. Consider joining our LivingAfterWLS Neighborhood
, an online community we call "a safe haven circle of friends" bonding in our quest for better health and weight management with surgical weight loss.
I messed up on Day 1. Should I start over and repeat Day 1 until I get it perfect?
I have never done the 5DPT perfectly and I do not know anyone who has. Rather than make the 5 days about perfection make this time about learning. Little mistakes will not stop the world from turning. So forge ahead doing your very best and forgive little mistakes. Learn from each day, make notes on your 5 Day Pouch Test Journal
, and emerge on Day 6 knowing more about yourself and how to work your tool. You can do this!What if the 5DPT shows me my pouch is broken? What then?
If you have given the 5DPT your best effort and you still feel like your pouch is not working in the way it was intended to work please see your bariatric surgeon. Several diagnostic tests are available to determine the state of your pouch. In some cases a surgical revision may be necessary due to a pouch failure. Notice it is a pouch failure, not a personal failure when a revision is necessary. Revisions for gastric surgery are common and often patients are made to feel like moral failures if they require a revision. This is not the case. A revision is a medical procedure to correct a medical condition. Seek the care of a qualified bariatric team and do what is necessary to protect your health.
Important Information: I am me, I am not my disease
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|A Weight Loss Surgery Journal|
Marks Progress and Healing
| Saving the Memories|
by Kaye Bailey
We have heard it all our dieting life: "keep a food journal, it will keep you accountable for what you eat." That advice always failed me, the best I could ever keep a food journal was through breakfast, I did not want to leave written evidence of my eating behavior.
But there is one time in my life I kept a journal, words and feelings scribed on the page. That journal chronicled the first year following my weight loss surgery. The weight loss surgery experience is profound. It is a physical and emotional Mt. Everest. I dare say there is no other change a morbidly obese person will ever undertake that is as emotionally significant as weight loss surgery.
There are two reasons for keeping a journal: first to have a release for your thoughts and feelings; second, to have a record of your experience. For many people it is less painful to be honest about our feelings when writing them down rather than speaking them. If we write them down we don't have to hear them aloud. If we write them down we are not vulnerable to sharing with someone else. For me, writing my feelings on paper was like sweeping the floor - I could gather the debris and toss it out - I no longer had it cluttering my mind.
Secondly, as a record, your journal will become priceless. Perhaps on a daily basis we cannot measure our growth, our strengths and courage as we experience the weight loss transformation. But if we have a reference we can deliberately and honestly measure our progress. We can turn to the journal when we are feeling defeated and relive milestone moments we have recorded. One of my greatest moments during the weight loss was fitting in size 12 jeans. Imagine it: size 12! I do not want to ever forget that moment, and I will not because it is in my journal and it is a success I visit often. Record those magical moments to relive later, it is worth the time and effort.
A journal can be a lovely bound writing book, a simple steno tablet, a computer document or even an online blog. Video journaling to share is now possible with so many free video sharing websites available. In journaling, you can commit to daily entries, or write when the mood strikes. You can share your travel log or keep it tucked away and private.
Some patients elect to keep a weight loss scrapbook and they document their transformation with pictures and captions. What an excellent pastime and celebration of the weight loss, to record in pictures and words the transformation. Others use log sheets to mark progress, specifically fitness log sheets. They begin day one recording walking distance and speed. Looking at a log sheet is an excellent measure of progress. It can be used to identify trends and spot problems. It most certainly is a place to record accomplishments and highlight new records.
Do what is right for you. This is your experience: please, do yourself the favor of recording your journey.
Kaye Bailey (c) All Rights Reserved
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|Do-it-Yourself Vegetarian Burgers For High Protein Diets|
Vegetarian burgers are a healthy and affordable menu choice for those following a high protein diet for weight loss. Making the burgers at home is as simple as smashing canned beans and adding some of your favorite traditional seasonings and condiments. Try these healthy veggie burgers in place of traditional meat burgers and enjoy a healthy meal this summer.
Vegetarian BurgersServes 4.
2 cloves garlic, peeled
2 (16-ounce) cans pinto beans, rinsed and drained
2 tablespoons light mayonnaise
1 tablespoon chili sauce
2 teaspoons fresh lime juice
2 tablespoons dry bread crumbs
2 medium green onions, thinly sliced
salt and pepper to taste
2 tablespoons flour
2 tablespoons canola oil
4 whole grain hamburger buns, toasted
lettuce, tomato slices, onion, pickles, cheese slices (optional)
To prepare burgers place the beans, garlic, mayonnaise, chili sauce, and lime juice in the bowl of a food process. Pulse to process until well blended, but still lumpy. Stir in the bread crumbs, green onions, salt and pepper. Divide into four equal portions and shape into patties, place on a plastic lined plate. Cover with plastic wrap and refrigerate until firm, at least one hour or over night.
Just before cooking dredge the veggie patties in flour, shaking off the excess. In a large non-stick skillet, heat the oil over moderate heat. Pan fry the patties for 3 minutes per side or until browned and crisp on the outside and heated through.
Place the cooked veggie burgers on the toasted hamburger buns and serve with the lettuce, tomato slices, onions, pickles, and cheese.
Each veggie burger provides about 16 grams of protein per serving. Beans are an outstanding source of low-fat high-fiber protein as well as many minerals and nutrients. A one-cup serving of pinto beans provides 74 percent daily value of folate, 48 percent daily value manganese, 27 percent daily value of potassium. Vegetarians, and meat eaters alike, who build a diet around plant foods such as whole grains, legumes, fruits and vegetables benefit from Mother Nature's disease fighting antioxidants and phytochemicals that promote wellness and longevity. Plant foods are found to be, in many cases, lower in cost than animal and dairy protein.
Beans are an excellent protein choice in a high protein diet because they are a low-Glycemic Index carbohydrate which means they will not significantly impact blood insulin levels. Low-GI carbohydrates are believed to reduce insulin levels, lower cholesterol levels, help control appetite, decrease the risk of heart disease and diabetes and improve overall health. Vegetarians who are following a high protein diet after weight loss surgery can enjoy these veggie burgers as part of their healthy diet.
Kaye Bailey (c) - All Rights Reserved
For more terrific weight loss surgery friendly recipes link to LivingAfterWLS Kitchen
|Day 6 Bargain Bundle
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Customers love our 5 Day Pouch Test Bargain Bundle & asked for a Day 6 Bundle. Here it is! Read Kaye Bailey's popular "Day 6-Beyond the 5 Day Pouch Test" and learn to support your healthy lifestyle after weight loss surgery with some of your favorite general store products including Emergen-C Bundle; 12-Serving Tea Sampler & Free Goody Bag. $45.95 Value. Shipped via USPS Priority Mail so you can enjoy it right away. Excellent value - Save 15% when you purchase the Day 6 Bargain Bundle!
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The health content provided by LivingAfterWLS 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.