Protein snacks you need – bariatric eating

I want all our bariatric patients to know that they are unable to eat the same types of snacks that they ate prior to their procedure.  The post bariatric surgery food plan will always push high protein, adequate healthy fats and low to no sugar choices with a big nutrient bang for your buck. It is just the reality because your stomach space is now the size of a hard boiled egg and you need to fill it with a big nutrition bang by packing it with good fresh foods.

A good plan will will avoid fried foods and many types of grains.   When you have these limitations, it’s hard not to feel a bit deprived because there are a lot of things that should be off limits post surgery.  This is not how you should feel because there is an entire world of food out there. It’s going to be you decision or your mindset to be ecstatic with what you can have and not focus on the negative of the poor food choices that should be off limits and that are responsible for obesity.

There is such a huge selection of high protein snacks to add a good variety to your post surgery bariatric diet.  Let’s chat about a few ideas.

The old protein powders don’t have the best reputation for their strange aftertaste and chalky texture but the new modern pre mixed varieties come in great flavors such as peanut butter cup, coffee latte and raspberry cheesecake.  You can combine these shakes with some almond milk, your morning coffee or some real greek yogurt for an even bigger protein punch. These types of shakes are convenient and you can consume them on the go.

If you are having a salty craving for chips and doritos, replace those snacks with pork rinds and jerky varieties.  There are tons of healthy recipes online for making spicy chickpeas and roasting your own nuts and seeds.  At home you can prepare some devilled eggs, cheese cubes, deli meats, and greek yogurt.  This requires only minimal prep and will offer you vitamins and protein when you choose to serve with a platter of sliced up vegetables.

There is a huge variety of good, healthy protein snacks that are available to you which is going to make your bariatric journey more enjoyable.  If you don’t have any diversity and options, you will feel oppressed and that can lead to cheating with bad and forbidden snacks, which will in turn lead to illness at best and weight gain at worst.  You need to keep your high protein snacks on hand and make it easy for yourself to grab a healthy treat when you feel the need. 

Here’s something to think about:  you can have anything you would like to eat, but when it comes down to making a choice…  Is it really worth eating ? Will it be kind to my pouch ?  Will it take you closer or further away from your goals?  Choose snacks with a protein purpose !  There are plenty of snack ideas to eat if you walk on the positive side.

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre. and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

Post Bariatric Surgery Advice:

Plan For Your Success

I know that most of our clients have heard me say this in the past but I am in a talkative mood and we have a lot of new subscribers – I believe that one of the most important things to do as a bariatric patient post operatively is to PLAN YOUR MENUS.

A good plan will make sure that you have a good balance of carbs, fats and proteins with each meal.  It will allow you to not push your personal carb limit by overloading on one meal and then on the next one also.  It will create macronutrient balance in your food choices also.  You will be able to see where you are lacking before it happens. 

A good plan helps you to make the best choices.  When you have a plan in place you will not get trapped in the “crap grab” – this happens when you are starving and don’t have any plan in place and you

just grab any junk that is lying around.  A good plan will enable you to use your leftovers wisely also.  Nobody likes to waste food and when you sit down with a good plan for a few days in advance, you can figure out different ways to use that food in the most nutritional and cost effective ways.

If you are not ready for the “weekly food prep” then start just a day or two in advance and nothing more than that.  Write it down because it will be the very best way to remember.  I don’t know about you but my short term memory is not like it used to be !  Every now and then when you come home late and too exhausted to prep for the next day and say to yourself “I will figure it out tomorrow” ,,, sure enough the next day the “crap grab” begins and you will find yourself eating much more junk than planned.  It’s not a super thing so make a plan and set yourself up for success.  

Be kind to yourself and put yourself first so you can take care of all those people relying on you.  

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre. and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

To Avocado or Not to Avocado ?

Avocados: the missing ingredient in your health plan or secretly sabotaging your goals?

Once feared because of their high fat content – and now praised for the exact same claim – avocados have been enjoying their place in the spotlight for the past four decades. I try to view food as much more than “good” or “bad,” and instead focus on if I enjoy it, how it makes my body feel and what effects it has on my particular health goals (at that moment). I encourage you to do the same! After all, YOU know yourself best. That being said, let’s dig into (or peel back) the avocado’s tough exterior and see what lies inside.

Fat, Carbohydrates, Protein – Oh My!

What do these words even mean? We place so much emphasis on which particular macronutrient is being revered as the savior during any given moment in time – so much so that we sometimes throw these terms around as casually as we discuss Sunday night football.

Macronutrients (fat, carbohydrates and protein) are necessary for human consumption in certain ratios, but to find what works best for you and your health goals , you should meet with a qualified healthcare practitioner (such as a Registered Dietitian Nutritionist with specialized training in weight management) to establish individualized daily macronutrient distribution goals. When discussing the avocado, I’m going to highlight one particular macronutrient – dietary fat.

Avocados contain a large amount of the dietary fat called oleic acid, which is an omega-9, monounsaturated fat. A meta-analysis of randomized clinical trials that assessed the impact of avocados on cholesterol levels found that when substituted for saturated fat, avocado consumption significantly reduced total cholesterol, low density lipoprotein cholesterol (LDL-C) and triglycerides. However, the optimal amount of weekly avocado intake to have the greatest impact on cardiovascular health is yet to be determined.

As with all whole foods, avocados aren’t just a one trick pony! They also contain a wide variety of nutritionally dense vitamins, minerals and antioxidants – including lutein, which is necessary for healthy vision and skin integrity. Additionally, each avocado provides about 10 grams of fiber – and we can’t forget about the potassium, folate, vitamin A, vitamin E and magnesium they provide as well!

Calories

If you’re a fan of counting calories or practicing “calorie awareness,” you already know that avocados can add a lot of “extra calories” to food items such as enchiladas, for example. Or, if they are mashed with garlic, tomato, cilantro and jalapeno (aka their most famously used dish – guacamole), and staring at you while placed next to a bowl of tortilla chips , calories from avocados can add up quickly.

While this may seem daunting, you can include avocados in your diet while being calorie-conscious. Half of a medium- sized avocado provides about 150 calories. A 350 calorie lunch can be yours with a ton of fresh vegetables, 3 oz. grilled chicken and a small drizzle of olive oil and lemon. For another simple meal, try cutting an avocado in half, removing the seed, adding some canned tuna (drained) and sprinkling with salt, pepper and a drizzle of lemon juice.

When Are Avocados Ready?

When it comes to avocados, you have to look beyond the color. Some varieties remain a light green color even when ripe, while others change from light green to dark green or black as they ripen. An avocado is ripe when it is soft at the top and has a slight give in the middle. If the middle feels as soft as the top, it’s past its prime. No need to toss it! Slice it, freeze it (without skin/seed) and add 1-2 slices of it to smoothies or protein shakes.

How to Store Avocados

Leave the avocado on the counter at room temperature until it is ripe. Once ripe, place it in the refrigerator and eat it within two days. If you only need half of the avocado, slice it and leave the seed in the half that you are going to store. You have a few options for how you want to save your other half:

      • Squeeze lemon juice over the top, then tightly cover with plastic wrap and place in the refrigerator for up to two days.
      • Drizzle with olive oil, then remove the seed and place the cut side down on a plate. Refrigerate and use within 24 hours.
      • Easy Avocado Substitutions

For healthy food substitutions using avocado, consider the following:

      • Serve fresh guacamole with fresh raw vegetables instead of ranch or onion dip
      • Add sliced avocado to salads and soups instead of cheese
      • Enhance your protein shake by blending in 1/4 avocado
      • Mash avocado to add to wraps instead of mayonnaise
      • Add sliced avocado to egg, tuna or chicken salad
      • Add sliced avocado and tomato to scrambled eggs

Life Hack: If you’ve ever been caught needing to use an under-ripe avocado, have no fear! I have a new remedy for you. Simply place the avocado (wrapped in tin foil and placed on a baking sheet) in a 200 degree oven for 10 minutes. Then, remove the avocado and let it cool at room temperature or place it in the refrigerator. Yep! You’re welcome.

Conclusion

Nutrient (and calorically) dense avocados can be incorporated into many healthy eating plans. Their creamy texture provides a nice substitution for many other condiments that are high in fat but lack nutritional density. As with all foods, enjoy avocados in moderation!

At the end of the day, do the best you can. No one is perfect. Small steps and changes can make a huge impact in your overall health!

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre. and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  

Bariatric Expert MultiVitamins 

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook group. I would love to connect with you.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !