5 Day Pouch Test Blog

Slow-Cooker Recipe: Seafood Gumbo

Recipe source: myRecipes.com

Day 4 Recipe. Enjoy the shellfish and bacon with limited vegetables drained of cooking broth. For Day 6 and Beyond enjoy with broth 1 cup servings.

This recipe skips the tedious steps and hard-to-find spices of traditional gumbos without compromising any of the flavor. Serve over rice.

Yield

Makes 6 servings

Ingredients

• 1/2  pound  sliced bacon, diced
• 2  stalks celery, sliced (1 1/2 cups)
• 1  medium onion, sliced (1 cup)
• 1  green pepper, chopped (1 1/2 cups)
• 2  garlic cloves, minced
• 2  cups  chicken broth
• 1  14-ounce can diced tomatoes
• 2  tablespoons  Worcestershire sauce
• 2  teaspoons  kosher salt
• 1  teaspoon  dried thyme leaves
• 1  pound  large raw shrimp, cleaned
• 1  pound  fresh or frozen crabmeat
• 1  10-ounce box frozen okra, thawed and sliced crosswise into 1/2-inch pieces

Preparation

In a large skillet, over medium heat, cook the bacon until crisp. With a slotted spoon, transfer the bacon to a 4- to 6-quart slow cooker. Discard all but a thin coating of fat from the skillet. Add the celery, onion, green pepper, and garlic to the skillet and cook over medium heat, stirring frequently, until the vegetables are tender, about 10 minutes. Spoon the vegetables into the cooker and add the broth, tomatoes (with their liquid), Worcestershire, salt, and thyme. Cover and cook on low heat for 4 hours, or on high for 2 hours. Add the shrimp, crabmeat, and okra, and cook 1 hour longer on low heat or 1/2 hour longer on high.

Tip: Once the ingredients are in the pot and the slow cooker is simmering, don't lift the lid. Heat and steam escape. If you do, you'll lose an estimated 20 minutes of cooking time.

Nutritional Information

Calories: 273 (27% from fat)

Fat: 8g (sat 2g)

Protein: 38mg

Carbohydrate: 11g

Fiber: 2g

Cholesterol: 204mg

Iron: 4mg

Sodium: 1757mg

Calcium: 222mg

Jane Kirby, Real Simple, MARCH 2004

Secrets to Day 6 and Beyond

Taking your 5DPT to the Next Level
by Kaye Bailey

Most of our centers taught us the "Four Rules" the first of which is Eat Protein First. Hopefully you received more specific instructions from your center, but if not here are some guidelines that work for me and for many others as we try to follow the Protein First Rule. A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams in a meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

But we cannot live by protein alone: we also need fat and carbohydrates to ensure all of our bodily systems are properly nourished and functional. Fat will show-up in your meals without much effort to include it in your diet. And fat is necessary for the absorption of nutrients in your intestine so don't be afraid of it. Aim for 10 grams or less fat in your main dishes. Carbohydrates should come in the form of vegetables and fruits with very limited servings of whole grains or starches. Processed carbohydrates should be eliminated. If you are eating sufficient protein (20 grams per meal) and including complex carbohydrates in your diet you should not have physical cravings for processed carbohydrates such as crackers, chips or sweets.

LivingAfterWLS Kitchen: Great Day 6 Recipes

Measuring protein, fat, and carbohydrates can be confusing and inconvenient. But you can develop a rhythm that relies on your sensibilities and your pouch for proper balance. Try this: Eat 2 bites of protein, taking your time. Follow that with 1 bite of complex carbohydrate such as salad greens or steamed vegetables. This is called the 2B1B Rhythm: 2 Bites Protein, 1 Bite Carbohydrate. The fat comes along as a stowaway so you don't need to worry about that. Repeat the 2B1B rhythm, taking your time, and stop when your pouch signals fullness. When you are full you are done. Push away from the table.

Continue to observe the liquid restrictions: no liquids 30 minutes before, during, or 30 minutes after your meal. This helps you stay full longer and it gives your tiny pouch time to release digestive enzymes to help process your food and absorb nutrients.

Enjoy a variety of food to avoid boredom and satiate hunger cravings. Try recipes that include a sweet carbohydrate (such as oranges or apples) with your protein. It is proven that when a dish is both sweet and savory there are fewer post-meal cravings because our taste needs have been met. Take a look at the Day 5 Recipes: you will see many protein dishes incorporate fruit, particularly citrus, in the preparation. Not only is this a great chance to get vitamins, minerals and nutrients into your meal, it also brings a fresh flavor to the table. Expand your horizons to enjoy the best of Mother Nature's offerings. Donna Marie told us, "I plan on trying A LOT of the recipes from now on - that was one thing I didn't do before. But, if you plan ahead and shop, it is easy, and it makes a huge difference in eating."

Snacking is one of those dicey areas after surgical weight loss. Some centers are saying 5-6 "small meals" a day and others are saying "No Snacking." I think a better way to put it would be "No Grazing - Smart, Planned Snacking". But I'm not in charge of the rules. What works for me, on most days, is a piece of low-glycemic fruit mid-afternoon. It seems to boost my energy without sending me into a carb cycle. This time of year I like oranges or crisp apples. In the summer I enjoy berries, melon or stone fruit such as nectarines or peaches. If I am craving more I will add 1-ounce of cheese or 1 tablespoon of peanut butter to my fruit snack. The fat in the cheese or peanut butter works to satiate hunger cravings.

Review the Four Rules

Hydration is another key to your ongoing "Day 6" success program. I know it is challenging to get in the 64-ounces of water a day but it is oh-so-important. I get lots of questions, "Does coffee count?" "Does tea count?" "Can I flavor my water?" I believe that all liquids count, but just to be on the safe side I drink 64-ounces of water beyond my coffee and tea. One way to boost the nutritional power of your water is to add a squeeze lemon to it. Lemon is an astringent, a potent antiseptic, and contains anti-cancer properties: antioxidants. A little squeeze goes a long way to keeping your digestive system healthy. Here's a hint: at the office I use bottled "Real Lemon 100% Lemon Juice" rather than mess with squeezing fresh fruit. It works just as well. (And if you need a bit of sweetness go ahead and add your favorite sugar-substitute).

Next, include some exercise in your day. Walking, playing, laughing. It is all-good when it comes to giving your body extra oxygen. And motion will increase the level of endorphins - your feel-good hormones - and you will feel good. Feeling an afternoon slump? Try a brisk ten-minute walk and you are bound to enjoy a new sense of energy. You don't have to hurt yourself: you don't need expensive equipment. Just do something that gets you moving. Sweep the floor, dance to your iPod, walk the Mall. Anything. Your body will thank you.

Finally, Do not attempt Day 6 and beyond alone. Please come to the Neighborhood where you will meet others just like you who are doing their very best at LivingAfterWLS. You never need to be alone.

From The Neighborhood: Day 10

After the 5 Day Pouch Test: Feeling In Control

Are you still debating doing the 5 Day Pouch Test? Take a look at what two of our Neighbors have to say about their experience and feeling in control:

"I am so excited I just have to post! I am on Day 10 and I feel wonderful! I have even been following the liquid restrictions, which has always been really hard for me. "They" say it takes 3 weeks to make anything a habit, so I figure by then it will be second nature. I am just so happy to be feeling this in control."

"I had an emotional moment the other day, which normally would have sent me to the kitchen, but I resisted. I was in the store last night and really hungry, but I walked out with only what I needed and just finished my coffee and water on the ride home, and waited for dinner - two parmesan tuna patties and some green beans."
-- Donna Marie

"I am on day 4 of the 5DPT. I started the 18th. I feel so empowered. I was so consumed by the carbs I never thought I would pull myself out of it. This test has been the best for me. I do not feel hungry at all. I have cut down my caffeine to 1 cup of tea a day with splenda instead of real sugar. I have made the change to skim milk instead of whole milk. I find milk helps with cravings and mid-afternoon munchies. I have to say I am excited about dinner Orange glazed salmon!!!"

"I am finding the liquid restrictions getting better, and very helpful. I now notice I was eating almost all slider food witch made me never feel my pouch. I stay full longer."

"I had the parm tuna patty last night for the first time. I loved them!"

Good luck with day 10 and beyond!!
--smpetersen "Stephanie"

Day 6: What's for Supper?

We are often asked, "OK, now the 5 Day Pouch Test is complete, what do I eat so that I can stay on track?"

Great question. Because if we stay on track we don't need to do the 5DPT again and we are in control of our cravings, our fork and our LivingAfterWLS. Here are my Top Five Day 6 recipe picks taken directly from the LivingAfterWLS Kitchen. Like you I work a full-time job and don't want to spend hours in the kitchen after a long workday. Each of these recipes meet the criteria of 20+ grams protein per serving with 10 grams or fewer complex carbohydrates all served up with a big batch of flavor. I hope you enjoy these, and many other LivingAfterWLS Recipes as you pursue your best healthy life.

Grilled Garlic Jumbo Shrimp & Cherry Tomato Skewers
This recipe calls fora grilling cooking method but it works just as well to cook the shrimp and tomatoes under the broiler. The left-overs are fantastic when served chilled with salad greens or gently reheated in the microwave oven.

Pecan Crusted Chicken
We all know that lean cuts of chicken are high in protein, low in fat and rich in B Vitamins. Adding a pecan crust to this baked chicken not only retains moisture, but adds some heart-healthy Omega-3 Essential Oil to the dish which makes it easier for our bodies to absorb the nutrients. For a shortcut, substitute your favorite no-sodium poultry seasoning blend for the parsley, oregano, thyme, paprika, and cayenne.

Oven Baked Turkey White Chili
It is deep winter in my part of the world and this oven-baked chili is just what the doctor ordered for comfort eating and good healthy dining. If you prefer prepare the chili and cook on low in a slow-cooker for 6 to 8 hours. Dinner is served!

Carbonnade: Beef and Beer Stew Recipe
This is a classic beef stew with the meat being made tender by slow braising in a beer sauce. Use the Dutch oven method for cooking or take advantage of your slow cooker. Either way this will produce a tender succulent stew that your tiny pouch is sure to appreciate.

Scrambled Eggs & Caramelized Onions
Short on time? Long on Hunger? Try the Scrambled Eggs & Caramelized Onions. Thinking out of the box this makes a better supper than breakfast. Serve with sliced tomatoes and you have a well-balanced meal.

For more great recipes and to learn what your WLS Neighbors are cooking visit The Community Kitchen.

CHEERS!
Kaye

Day 6 Recipes

We have been talking a great deal about "Day 6" of the 5 Day Pouch Test. Day 6 is re-entry to "Normal".

The LivingAfterWLS "Normal" eating is a diet of clean, lean protein; nutrient rich vegetable and fruit carbohydrates; healthy fats; limited grains, processed carbohydrates and sweets. It is easy to get into a rut of safe or predictable food. The danger with a food rut is boredom which may lead to eating that falls out of the "normal" diet. At LivingAfterWLS we have recently remodeled our online Kitchen with many new terrific recipes that will bring variety to your normal eating. The recipes are nicely organized and easy to follow.

Try some of my favorites:
Chicken Piccata
Halibut with White Wine Sauce
Beef Osso Buco
Chocolate Spice Brownies
Spinach Asparagus Salad

Visit the LivingAfterWLS Kitchen Today!