5 Day Pouch Test Blog

Traditional Dieting Tips Made Over

There are certain tips and hints we hear over and over again as we fight the battle of the bulge. I know you have heard them as often as I have. Today I'm re-writing three of the most common diet tips for our special post weight loss surgery way of life. I'd love to see your tips and how you have adjusted them for LivingAfterWLS.

Never go hungry.
Conventional diet tips suggest three meals a day and nutritious snacks in between. Avoiding hunger triggers means controlling our blood glucose levels. To do that effectively we should eat three high-protein meals a day (60% protein and 40% fat and carbohydrate). Between meal snacks -- if and only if we are hungry -- should be protein (protein bars/shakes, lean deli meat, eggs, low-fat cheese) or low-glycemic fruits and vegetables. Snacks are a good time to incorporate fruits and vegetables because we can benefit from the dietary fiber, vitamins, and nutrients at a time when our pouch is not already full of the essential protein. Try oranges, melons, berries, apples, carrots, cucumbers, broccoli and cauliflower.

Don't trust your eyes.
Traditional diet programs advise patients to measure portions. You know the drill: a proper protein portion is the size of a deck of cards. After weight loss surgery we have an automatic measuring device - the pouch. Initially we are told to eat until we feel the tightness and then stop. As time goes on we learn to "out-eat" the pouch by lingering over meals or including liquids with meals. Pretty soon we are shocked to realize how much we are eating. The best results are achieved when we measure portions and stop eating when that portion is consumed. Make this a habit. Find bowls or plates that hold your portion perfectly. Don't leave it to chance.

Get it done.
Complete your physical exercise as early in the day as your schedule allows. The longer in the day we postpone exercise, the less likely it is that we will accomplish our daily workout. If you must break-up workout session do cardio in the morning and save strength or flexibility training for later in the day. By doing cardio exercise in the morning you will boost your metabolism for higher burn during the day - and you will enjoy a greater sense of accomplishment and energy.

Walking to My Birthday - Join Me!

Hello Neighbors!!!

You may have noticed my new signature ticker:




2009 is a big year for me. This summer is my ((gulp)) 25 year high school reunion and in September is my 10 year Arrivalversary. I want to be my best for these events. Lately I'm not particularly motivated by a weight ticker as my maintenance is pretty steady give or take a few pounds. But I have become a bit lazy when it comes to my cardio workouts - you know - hit and miss, nothing regular.

So my birthday is coming up in April and I've set myself a goal to treadmill 160 miles between now and then. Walk to my Birthday! I'm not going to count my outdoor walking because I don't get the burn from it like I do the treadmill. Yesterday I did 2 miles and today 3. I have 45 days left to walk the last 155 miles to my Birthday! And the reward? Strong toned legs and a new pair of shoes!! (A friend asked me, "What happens if you don't make it?" and I answered, "That is NOT an option.")

So join me in this personal fitness challenge or create your own!

Remember, we all do better when we have a challenge, a goal and a plan.

I will keep you posted of my progress.
Follow my progress in the Neighborhood

Why we should lower carbs

Because carbohydrates are body's preferred source of energy, you burn all your available carbs before starting to burn fat. But in order to lose weight, your body needs to burn fat. By reducing your carb intake, you can burn fat sooner and lose weight faster.

Not all carbs are created equal. Some carbs break down faster than others, making rapid rises in blood sugar and insulin levels. These sugar spikes cause body cells to store more glucose as fat if it is not used for energy. Spikes in sugar also can lead to insulin resistance, which can develop into type 2 diabetes in some people.

The carbs found in highly processed snacks, such as cookies, crackers and candy bars, as wel as refined grains, such as white bread and white rice, are digested very quickly. The glucose level rises rapidly, then falls, creating hunger and craving for more carbs.

The carbs in fresh and less processed foods, including cooked dried beans, green leafy vegetables, nuts and whole grains, are digested more slowly. The effect on blood sugar is more gradual, and you are left feeling fuller. These foods also contain more fiber, vitamins and minerals than the higher in sugar and highly processed foods.

Low-carb supporters say that by eating fewer carbs and exercising more, you can lose weight and keep it off. However, for your overall health aim for a balanced diet. Besides limiting your processed carbs, have plenty of fresh fruits and vegetables, avoid foods with little nutritional value, and limit your intake of saturated fat, trans fat, cholesterol and sodium.

The 5DPT: Anxious, Excited, Weird!

(Quotes are left as written for your enjoyment!)

This week our Neighbor kungfoosally "Beth" is doing the 5 Day Pouch Test. She writes, "i had no idea i had become such a grazer. not even 5pm on day 1 of my 5dpt and i am craving everything under the sun. i have this weeeeird headache that is so strange it is almost enjoyable (whaaat!?). i have pretty much realized i am used to having some sort of food within arms reach at all time. usually chocolate of some sort. a lot of it was usually good food, healthy, just all over the place. in small amounts... but within an hour i'd be eating more. i was eating , as i said, a LOT of chocolate, soy crisps, yogurt, popcorn, baked fries in the oven, ... not bad stuff... but certainly not focusing on protien and for SURE way way too often. i feel like eating a car right now! wow wow wow this has truly opened my eyeballs. i hope i can make it through the night, i am feeling SO tired, headachey, almost dizzy. i've had a can of cream of chicken soup today and also a total of 1.5 cups of the pumpkin/sausage soup." i am not HUNGRY in the least... but boy am i craving and just feeling achey and wanty. thinking bout that half of an orange idea."

By Day 3 she was convinced doing the 5DPT is a good thing: "if this is only a reminder to myself when in the future i may feel like i broke something. Today.. day 3... i am TOTALLY FULL from 1... count it ONE EGG!!! how awesome this feeling is!!! i would go outside and do cartwheels but it IS SNOWING. spring where are you!?"

ps. this works this works this 5dpt reeeeaallly works! ( said like sally fields)"

And yesterday, on her Day 5 she reports, "day 5. i feel sooo good. it has been sooo amazing going into stores or gas stations without wanting to "get a little something" to snack on. i cant believe how much of a habit that was! if i went to the mall, in to pay for gas.. whatever, i was always looking for a little something. a dove bar.. a little bag of chips... something to just... i dont know... make me feel like crap! i've saved money, too!"

Read the full conversation here and be inspired!

FaceBook Group: LivingAfterWLS Neighbors

Type: Common Interest - Health & Wellness

Description:
An outreach social network for Kaye Bailey's LivingAfterWLS community and Neighborhood. Please join us to share your surgical weight loss surgery experience, celebrate your health, support others and rejoice in living. This group was created by Kaye Bailey and officially sanctioned by LivingAfterWLS, LLC.

Join me on FaceBook - But don't forget the Neighborhood!

I'm in FaceBook - Are you?

Greetings Neighbors!

Well, after stalling and ignoring for a long time I'm now actively using FaceBook. I'm finding it a bit intimidating but also fun exploring. I am certainly enjoying the glimpse of many of your lives beyond the LivingAfterWLS Neighborhood.

LivingAfterWLS Neighbors

Now don't worry, I'm not going to abandon the Neighborhood and I hope you don't either. I envision participation on FaceBook will be lighthearted and social while also being a valuable networking resource. So if you are part of this social network give me a shout and let's be friends!

And that cute button up there - It's in my "Pieces of Flair" box and captures the ribbon rainbow that is our signature LivingAfterWLS look symbolizing diversity, motion and hope. You can grab it there for posting on your own flair bulletin board. Enjoy.