Fruits & Vegies

Low-Glycemic Fresh Fruit: apple, avocado, banana, blueberries, cantaloupe, grapefruit, kiwi  fruit, lemon, lime, mango, orange, peach, pear, plum, raspberries, and  strawberries.

    Avoid these fruits: fresh apricots, cherries, papaya, pineapple, rhubarb, and watermelon.

    Low-Glycemic Dried Fruit: apple, apricots, dates, and prunes.

    Low-Glycemic Fresh Vegetables: alfalfa sprouts, artichokes, arugula, asparagus, bean sprouts, bok  choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili  peppers, chives, corn, cucumber, eggplant, endive, fennel, garlic, ginger,  green beans, herbs, leeks, lettuce, mushrooms, okra, peppers, radishes,  scallions, shallots, snow pea sprouts, spinach, squash, Swiss chard, tomato,  turnip, watercress, and zucchini.

    Avoid these vegetables: Beets, fava beans, parsnips, peas, potatoes, sweet  potatoes, and yams.

Slider Foods Spell Weight Regain For Weight Loss Surgery Patients

By Kaye Bailey

For most people eating sliders is a good thing. Popularized by the American food chain, White Castle, a slider (originally slyder) is a miniature grilled hamburger or cheeseburger on a steamed bun often served with onions and dill pickle and other condiments. They originally sold for a nickel a piece in the 1940s making it affordable to add a side of fries for just pennies. By all accounts this is a good kind of "slider" food.

To the weight loss surgery patient slider foods are the bane of good intentions and ignorance often causing dumping syndrome, weight loss plateaus, and eventually weight gain. Slider foods, to weight loss surgery patients, are soft simple processed carbohydrates of little or no nutritional value that slide right through the surgical stomach pouch without providing nutrition or satiation. The most innocent of slider foods are saltine crackers, often eaten with warm tea or other beverages, to soothe the stomach in illness or while recovering from surgery.

The most commonly consumed slider foods include pretzels, crackers (saltines, graham, Ritz, etc.) filled cracker snacks such as Ritz Bits, popcorn, cheese snacks (Cheetos) or cheese crackers, tortilla chips with salsa, potato chips, sugar-free cookies, cakes, and candy. You will notice these slider foods are often salty and cause dry mouth so they must be ingested with liquid to be palatable. This is how they become slider foods. They are also, most often, void of nutritional value.

For weight loss surgery patients the process of digestion is different than those who have not undergone gastric surgery. When slider foods are consumed they go into the stomach pouch and exit directly into the jejunum where the simple carbohydrate slurry is quickly absorbed and stored by the body. There is little thermic effect in the digestion of simple carbohydrates like there is in the digestion of protein so little metabolic energy is expended. In most cases patients in the phase of weight loss who eat slider foods will experience a weight loss plateau and possibly the setback of weight gain. And sadly, they will begin to believe their surgical stomach pouch is not functioning properly because they never feel fullness or restriction like they experience when eating protein.

The very nature of the surgical gastric pouch is to cause feelings of tightness or restriction when one has eaten enough food. However, when soft simple carbohydrates are eaten this tightness or restriction does not result and one can continue to eat, unmeasured, copious amounts of non- nutritional food without ever feeling uncomfortable.

Many patients turn to slider foods for this very reason. They do not like the discomfort that results when the pouch is full from eating a measured portion of lean animal or dairy protein without liquids. Yet it is this very restriction that is the desired result of the surgery. The discomfort is intended to signal the cessation of eating. Remembering the "Protein First" rule is crucial to weight management with bariatric surgery.

Gastric bypass, gastric banding (lap-band) and gastric sleeve patients are instructed to follow a high protein diet to facilitate healing and promote weight loss. Bariatric centers advise what is commonly known among weight loss surgery patients as the "Four Rules" the most important of which is "Protein First." That means of all nutrients (protein, carbohydrates, fat and alcohol) the patient is required to eat protein first.

Protein is not always the most comfortable food choice for weight loss surgery patients who feel restriction after eating a very small amount of food. However, for the surgical tool to work correctly a diet rich in protein and low in simple carbohydrate slider foods must be observed. The high protein diet must be followed even after healthy body weight has been achieved in order to maintain a healthy weight and avoid weight regain.

Kaye Bailey 2010 - All Rights Reserved

Kaye Bailey is an internationally recognized writer, speaker and weight loss surgery advocate. She is the author of the highly successful weight loss surgery back to basics plan: 5 Day Pouch Test and the 5 Day Pouch Test Owner's Manual. Her follow-up book, Day 6: Beyond the 5 Day Pouch Test, was published in December 2009. It provides guidance for long-term weight and health management with all bariatric surgical procedures. Ms. Bailey is known for her powerful "you can do this" manner and her belief in the power of personal responsibility. She is the founder of LivingAfterWLS, LLC parent company to the LivingAfterWLS.com and 5daypouchtest.com websites. Supporting both websites is the LivingAfterWLS Neighborhood, an online compassion-driven community for weight loss surgery, gastric bypass and gastric banding patients.

Article Source: http://EzineArticles.com/4317287

http://www.livingafterwls.com/

http://www.5daypouchtest.com/index.html

.

 article found HERE

BLOOD WORK LAB VALUES

Nutritional Lab Values
Throughout the first year,

your surgeon will be taking blood

work to better help her/him assess

your health status. Nutritionally,

we look at the following labs to

evaluate you for potentially

developing deficiencies.

This is common due to the smaller

volume of food that you are

consuming. Lab work is interpretive

and should be discussed with you so

you can understand your health.

 info from Obesity Help dot com

STAGE ONE... LIQUIDS

Stage I Diet (Liquids)
The only liquids you will consume are clear, sugar free liquids. You will usually receive a liquid diet and a protein supplement after surgery. Now it is very common to be afraid to take those first few sips, but remember, the sooner you tolerate your foods the quicker you get to go home. Your tray may vary from hospital to hospital, but it will generally have some water, clear broth, diet jello, and some sugar free juice or decaffeinated tea. The portions may be regular size, but you will be given a small medicine cup to drink out of. Usually, the standard is you can consume about ½ cup (4 ounces) every waking hour. This gradually improves with time. There will be no straws on your tray. Using straws post-operatively can increase gas problems and make you more uncomfortable. We recommend that you try to sip small amounts of your liquids, because your health care team want to see that you are able to tolerate it. Once it is decided by your surgeon that you can advance to the next stage, you will receive Full Liquids. This includes fat free cream soup, pudding, cream of wheat cereal or oatmeal and sugar free plain yogurt (no fruit). Take your time. Be persistent. Follow what your surgeon and nurses advise you to do and you will be discharged home. Many surgeons will send you home once you have tolerated a stage I diet. Other surgeons may keep you on liquids for awhile longer. The stages will be discussed in the next section. The recommendations for progression are individual by surgeon.

from ObesityHelp dot com

Salt...WHY BOTHER?

Avoid salty foods

they aren't good for you

they cause dehydration

they cause grazing and

over-consumption.

 

Why bother?

 

 

To DUMP or Not to DUMP

Assume that certain foods

WILL

make you sick (vomiting or dumping).

Just because it hasn't made you sick

before does not mean it will not

make you sick today.

 

Always assume the worst and

avoid dangerous foods

(sweets, high starch

carbohydrates and dairy)

Myths of ComplexCarbs

4 Myths About

Complex Carbohydrates

and the

Low Carb Truth

HERE

Nutritionists and health reporters often say that we need so-called complex carbohydrates in our diets, that these are the “good carbs”, and are important to our health. (Sugars are “simple carbohydrates” and therefore often referred to as “bad carbs”.) Unfortunately, many of the claims made in the media contain many distortions and conflicting information about complex carbohydrates and the foods which contain them. This means that I get a lot of questions about what they are and how much to eat.

 CONTINUE READING by clicking the HERE above to get to the full article

HOPE

HOPE

HOPE OPENS DOORS

WHERE DISPAIR CLOSES THEM

HOPE DISCOVERES WHAT CAN BE DONE

INSTEAD OF GRUMBLING ABOUT WHAT CANNOT

HOPE DRAWS ITS OWN POWER

FROM A DEEP TRUST IN GOD

HOPE LIGHTS A CANDLE

INSTEAD OF CURSING THE DARKNESS

HOPE REGARDS PROBLEMS

~SMALL OR LARGE~

AS OPPORTUNITIES

HOPE CHERISHS NO ILLUSIONS,

NOR DOES IT YIELD TO CYNICISM

HOPE SETS HIGH GOALS

AND IS NOT FRUSTRATED BY REPEATED

DIFFICULTIES OR SETBACKS

HOPE PUSHES AHEAD

WHEN IT WOULD BE EASY TO QUIT

HOPE PUTS UP WITH MODEST GAINS
REALIZING THAT THE LONGEST JOURNEY
STARTS WITH ONE STEP

HOPE LOOKS FOR GOOD IN PEOPLE
INSTEAD OF HARPING ON THE WORST.

AUTHOR UNKNOWN

WLS RULES to never ever forget!

The 4 Rules are

1 Protein First
2. Lots of Water
3. No Snacking
4. Daily Exercise

QUINOA

Ancient Harvest Quinoa Grain and Flour are non - GMO in nature and have not been subjected to irradiation or ethylene oxide (ETO) gas.

 

Please note that the nutritional information below is for our 100% quinoa grain, flour & flakes. Our pastas are not 100% Quinoa Pasta but a delicious blend of organic corn flour and organic quinoa flour.

 

Also note that the statements below are given by consumers and not verified by Quinoa Corporation.

Quinoa is 35 on the *Glycemic Index and about 18 on the Glycemic Load.

 

A good source for people with wheat and gluten related food allergies as well as senior and diabetic diets. *(Taken from the Glycemic Index in the book ‘Eat Yourself Slim’ by Michel Montignac. This statement is not varified by Quinoa Corporation). 

 

Quinoa is an Alkaline food and not acidic. Most people eat too many acid foods which lead to health problems, it is important to eat Alkalizing foods to have a proper balance. 

Submitted by Marcel Ikelaar of the Netherlands 

 

4 more reasons to enjoy the benefits of quinoa:

1. It’s a VEGETARIAN solution, a balanced-amino-acid source of high quality protein.

2. It’s a SENIOR solution, a high-iron food that raises the hematocrit, delivers more oxygen to the brain, fights senility.

3. It’s a DIABETIC solution, a very low-glycemic-index cereal type food.

4. It’s a TASTE SOLUTION, quite delicious. I used it in a purple cabbage & romaine & onion salad, with a stalk of chopped celery & celery leaves, salt & pepper and a pinch of cumin, with ranch dressing. By the way, it MUST be purple cabbage rather than green.

 

Submitted by Angeline Taylor

(These statements are not verified by Quinoa Corporation)

Please note: one serving 1/2 cup cooked quinoa has 12% daily iron requirement

INFO HERE

QUINOA RECIPES HERE  

How Much Protein Is It Safe For Me To Take?

How Much Protein Is It Safe For Me To Take?

 

A study conducted by the International Society of Sports Nutrition reviewed the position stand of protein and exercise for trained individuals. The article outlined seven specific points relating to the intake of protein for healthy, exercising individuals. The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. 

 

This protein RDA is specified to meet the majority of the populations protein needs. Since athletes and trained individuals have a higher demand for nutrients-particularly protein-it was necessary to reevaluate the current needs of this demographic. 

 

MORE INFORMATION HERE

PEANUTS

PEANUTS are like pasta... energy dense! They are not as well absorbed as other carbs, so they elicit a lower insulin response.  People who eat peanuts spontaneously reduce their calorie consumption, they're that satisfying!  If you're trying to lose weight, eating a lot of peanuts is counterproductive though.  But a few, like the amount in the nearly obsolete airline packet, are a really good idea... and a lot of fun!

~1 ounce of peanuts (about 15)
is a little less than 4 g carb

~2 TBSP of chunky peanut butter is between
4 and 6 g carb, depending on the brand

~If you're a glycemic index believer, you'll be glad to know

that 1/2 cup of peanuts is very low on the scale... only 14

~Dry roasted peanuts have about 15% more carbs than oil

roasted peanuts, but they don't contain any trans fats.

RECIPE: Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

 

Enjoy scrambled eggs with smoked salmon on Mother's Day, for an Easter brunch or another special occasion. Eggs in moderation can certainly fit into a healthy, low fat diet. I use one whole egg and two egg whites for each person. Use egg substitute if you prefer: one cup is equivalent to 4 eggs.

 

Ingredients:

2 whole eggs

4 egg whites

1 ounce smoked salmon, cut into thin strips

Freshly ground black pepper

Fresh dill or chopped chives for garnish

 

Preparation:

Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin. 

 

Serves 2 

 

Per Serving:

Calories: 119, 

Calories from Fat 51, 

Total Fat 5.6g (sat 1.5), 

Cholesterol 214mg, 

Sodium 455mg, 

Carbohydrate 1.3g, 

Fiber 0g, 

Protein 15.8g

SOURCE:  HERE

EGGS

One egg contains over six grams of protein. It also has several important nutrients. Eggs are nutrient-dense (lots of vitamins, protein and fats), and they're also energy dense, at about 80 calories per egg.

 

Since the recommendation for cholesterol consumption is about 300 mg per day, the large amount of cholesterol in eggs may prevent many people from eating them. The cholesterol in eggs really shouldn't scare you away from eggs completely. Most of the cholesterol in your body is made by your liver and the amount of cholesterol in your diet may not have as big an impact on your blood cholesterol as people once thought. You can eat one egg every day without harming your cholesterol and other blood-fats.

 

That's really good news for dieters because the combination of fats and protein means eggs are very satisfying. Eating one egg as part of a healthy breakfast may help you lose weight by keeping you from getting hungry later in the morning.

 

Eggs contain several important nutrients:

Choline is necessary for healthy cell membranes in all of your body, and will help your body keep homocysteine levels down. Choline is also good for your mental function and memory.

Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant.

B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate also reduces homocysteine levels and is important for prevention of birth defects.

Vitamin A is important for good night vision, general cell growth and for healthy skin.

Vitamin E is an antioxidant that works well with vitamin C and selenium to prevent damage to your body from free radicals.

Lutein and zeaxanthin are related to vitamin A and are found in the yellow pigment of the egg yolk. Lutein and zeaxanthin are concentrated in the retina of your eye and will help prevent macular degeneration.

You may have heard that eating eggs will make you fat because 60 percent of the calories in eggs come from fat. However, eating fat doesn’t make you fat and eggs are a calorie-controlled food designed to maximize weight loss, not prevent it. One egg is only about 70 calories, with a great balance of 6 grams of protein and 5 grams of fat. The protein/fat combination of increases satiety hormones -- the ones that tell your brain you are full. The protein in eggs also causes your body to release the hormone glucagon, which encourages your body to release and use stored carbohydrates and fat.

To prove the point, compare eggs to rice cakes—a timeless “diet” food. Two rice cakes also contain 70 calories, but with no protein or fat. Those calories come from 14 grams of high glycemic, fat-cell stuffing, refined carbohydrates, which makes it a much less desirable choice.

SOURCES:  HERE  and   HERE

A BASIC GENERAL LOW-CARB PLAN

1.  Drink 8-12 eight ounce glasses of water a day.  Seriously!!  If you don't do this, you won't lose as much weight and you won't flush the toxins that are released when you burn your stored fat.  Drink 2 glasses before breakfast and you're well on your way.

2.  Get enough protein at every meal.  This means about 0.5g protein daily for every pound of your ideal weight, somewhere from 60 - 85g unless you're very large or very small.

3.  EAT whole foods... organic and raw if possible.  The more fiber the better.  Read labels carefully and note that you subtract the fiber grams from the total carb amount to get your NET CARB.

4.  AVOID EVERYTHING WHITE!  no white flour, sugar, potatoes, popcorn and rice.  Technically complex carbs, potatoes and rice, act as simple sugars in the body.  Milk is high carb so avoid it, or limit it.  But do eat turnips, cauliflower and giant white radishes.

5.  Eat fruit at breakfast time if necessary and stress low carb fruits:  berries, melon, peaches, kiwi...  Half a banana or a finger sized banana is more than enough because of the natural sugar it holds.

6.  Be prepared...stock up on canned tuna, sardines, celery, eggs, cheese, nuts and green vegetables.  On the road, take low carb protein bars, cheese sticks, jerky or other portable low carb foods.

7.  Choose fats wisely.  Good fats are avocado, olive oil, nut oils, sesame oil, and peanuts.  Bad fats are processed oils, partially hydrogenated fats and margarine. 

8.  Weigh yourself once a week but once a month is better...  unless that is part of your focus on success, but don't let the scale numbers control you!

9.  Have dinner early... PROTEIN and VEGIES.  A little exercise after dinner is a good idea too.

10.  IF YOU FALL OFF THE WAGON, savor what you are eating and jump right back on at the very next meal.  Don't blow a whole day; chances are you may see no ill effect whatsoever if you don't compound the problem by splurging again right away.

**EXCERPT from LIVING LOW-CARB by Fran McCullough