Fall – The Best Season To Lose Weight – Bariatric Edition

Oversized sweaters, leggings and pumpkin spice …it’s the Fall season !  I am jumping up and down in joy that it’s here.  I love Spring AND Summer AND Fall (not so much winter) but this change in season also represents more than extra lip balm and an extra layer of clothes – not to mention socks!  I believe that it’s the best time to make new bariatric goals.  This is why I think it’s the absolute best time of the year to make those true changes to a more solid bariatric life-style.

Vacations are over for now.

We all have excellent intentions during Spring and Summer and we have lots of fresh veggies and fruit to choose from and our natural food rhythms tell us to eat seasonally and locally.  We have more salads in our lives BUT we also have a lot of long weekends, barbecues, weeks of vacations, cocktails, and bonfires with marshmallows.  I don’t know about you but “vacation” for most of us signifies a time to eat and drink and relax.  It’s very easy to put on a few lbs when sipping on margaritas or summery cocktails by the lake or the pool.  All those summer family get-togethers – lots of food and tons of fun.  

We feel more motivated in Fall.

Maybe it’s because it is “back to school” season or it’s because nobody really takes vacations between now and December ?  Mid-September all of us want to get a fresh start.  Things feel refreshed and we start to think about setting new goals.  Goal setting at the beginning of Fall gives us just enough time to get back on track and to start moving in the right direction to get the momentum going so we don’t have to make all kinds of big “New Years Resolutions”.  I love not having to set some big goal Jan. 1st because I have been working towards my goals since September.  It makes January less stressful.  By starting now, we can have good habits formed by December. You don’t need to hear the chimes of the New Year to kick start a positive change.  

Get outdoors and get moving – it’s Fall.

Summer can be so hot with it’s scorching temperatures and sunlight.  It can be so difficult to get motivated to get outside and get moving.  Fall is a more comfortable time to take advantage of the great outdoors.  Grab a sweater and some running shoes and go for a hike in nature.  Enjoy the low humidity and the leaves changing colors.  Hey, rake some leaves – now that’s a terrific workout !

Snooze more to lose more.

The long days of summer are perfect to sit outdoors and sip wine or tea or read your favorite books but those same days make it more difficult to get to bed at a decent hour.  Who thinks about sleeping when at 9pm the sun is still shining?  Fall season brings about shorter days but it also makes it easier to get more sleep.  Want to lose more weight ?  Get more sleep !  Time and again, studies reveal that a lack of sleep is directly related to a lack of weight loss.

You can turn Fall into the optimal time to lose weight and set health goals.
Reach out if you need any “Fall Motivation”.
I am here for you !

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

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !

Protein Debate: Bariatric Edition

So much information out there.  So much “misinformation” out there also.  So what’s a bariatric patient to do ?  You’ve taken the important decision to improve your health and to lose weight and eat better and the media is telling you to LOAD UP on PROTEIN.  That means that you should start downing protein shakes, and eating huge amounts eggs and chicken and meat.  

What’s the reasoning behind the suggestions to load up on protein ?  How much protein should we really be eating post surgery and do we need to worry breakfast/ lunch and dinner ? We know protein is essential for good health but how much is too much ?   

Balance needs to be achieved for optimal health.  Our bodies are designed to turn macronutrients into energy.  If we eat more protein than our bodies require for supporting healthy skin and hair, producing hormones and building muscles, then it is likely to cause an insulin spike and turn the intake of protein into GLUCOSE.  This process is something called gluconeogenesis.  When we break this down – it means that we are consuming more protein in the effort to reduce refined carbohydrates in our diet but when we eat too much protein it converts into glucose, which is exactly what we are trying to avoid in the first place.  

How do we know how much protein we need to consume to stay healthy and thrive ?  This is the exact calculation to know how much protein you need.  Take a moment and do the calculation so that you know how much you should be getting each day.  This is the TOP range required.

Top Protein Range Required:

  • Take your weight in lbs and multiply this X by 0.36 (protein grams).
  • Example:  If you weigh 130lbs and you are female 
  • 130 x .36 = 46.8 or approximately 48 grams of protein per day.
  • Another example of a women who weighs 180lbs
  • 180 x .36 = 64.8 or approximately 65 grams of protein per day.
  • Remember, this is the TOP protein range required.  The lower range is divided by 2.  

There are some variations to this protein rule such as if you are very physically active or highly athletic.  If you are healing from an injury a little boost of protein can be a good idea also.  

Before you begin trying to pack more protein in your diet, there are some things you need to consider.  When you think “more protein” it doesn’t have to mean “more meat”.  You can also choose food items such as milk, cheese and eggs.  There is also a lot of protein rich foods which include whole grains, veggies, nuts, seeds, legumes and beans.

Another good point that you need to remember is that if you decide to increase your protein consumption, dietary math demands that you reduce other things in your diet in order to not over-consume calories.  For example, if you eat more protein and less bread and rice, this is a positive change in your diet.

We also need to consider that the protein articles we read online and social media is geared a lot of the time to sales and the sales of a specific product which is high in protein.  Their goal is to get you to believe that you are protein deficient in order to sell their high protein products to you. 

We are all biochemically individual which means we are all different and what works for one person doesn’t necessarily mean that it will work for the next person so adjust your protein intake according to how you feel. You need to work out what works for you as an individual.  You may just get a surprise by how much or how little protein you really need to feel your best.

Examples of food items and how many grams of protein they contain:

  • Whole Eggs: 35% of calories. 1 large egg has 6 grams of protein, with 78 calories.
  • Pistachios : 13% of calories. 6 grams of protein per ounce (28 g), with 161 calories
  • Chicken breast: 80% of calories. 1 roasted chicken breast without skin contains 53 grams of protein with only 284 calories.
  • Oats: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories
  • Cottage Cheese: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
  • Greek Yogurt: Non-fat Greek yogurt has protein at 48% of calories. One 6-ounce (170-gram) container has 17 grams of protein, with only 100 calories
  • Milk:  21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
  • Broccoli: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
  • Lean Beef: 53% of calories. One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
  • Tuna: 94% of calories, in tuna canned in water. A cup (154 g) contains 39 grams of protein, with only 179 calories.
  • Quinoa:  15% of calories. One cup (185 g) of cooked quinoa has 8 grams of protein, with 222 calories.
  • Whey Protein Supplements: Varies between brands. Can go over 90% of calories, with 20-50 grams of protein per serving.
  • Lentils: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams of protein, with 230 calories.
  • Pumpkin Seeds: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.
  • Turkey Breast:  70% of calories. One 3-ounce (85 g) serving contains 24 grams of protein, with 146 calories.
  • Shrimp: 90% of calories. A 3 ounce (85 g) serving contains 18 grams of protein, with only 84 calories
  • Peanuts: 16% of calories. One ounce (28 g) has 7 grams, with 159 calories.

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

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !

Getting Back Up – Bariatric Edition

Newbies don’t want to hear about it and those that are 9 months out of their bariatric surgery don’t believe it will ever happen to them….what am I talking about ???  falling off the wagon or getting out of healthy habits or allowing bad habits to creep back into our lives….  

It happens to everybody so let’s not believe that everybody else (except for us) is having a perfect post op diet and eating a serving of protein and a serving of veg and a serving of heathy fat at each and every meal or snack.  This is just not how post surgery life looks.  Sometimes we are cruising along and losing weight or maintaining our goal weight and then it happens …. chocolate cake, or the drive thru, or the chips or whatever it may be.  

It starts with a “treat” and then that treat turns into two treats and before you know it, you are a bit “out of control” with your disorganized eating.  Let’s be realistic – this is just how we are programmed.  The difference between a “little slip” and a full blown “regain” is how fast we can get things back under control.  A slip or a regain doesn’t mean that you cannot take the reins and get under control again !  You can and let’s talk about a few things that we can do to step off the carbohydrate merry-go-round and start to lose weight again.

Failure is not falling down – it is staying down.  

Carbs Carbs Carbs !  How many of you think that regain happens because we eat too many eggs ? or too many chicken breasts or too much avocado ? or broccoli ?  TRUTH-BOMB now … Regain happens because of carb-creep.  It starts slowly with one cracker or one slice of toast with peanut butter and honey or just that one french fry.  You add 1/2 a bun back on your hamburger – how much damage can a small soft pretzel do ? Pass the chocolate cake please. 

This is how it happens.  You eat the refined/ processed carbs and sugar and then it spirals out of control.  It’s not your fault.  It is our biology and our physiology and if we eat sugar and carbs, we will crave sugar and carbs.  We need to get our blood sugar under control if we are to get our cravings under control. 

Step away from the REFINED CARB – drop the bagel and pick up a scrambled egg with half an avocado.  I promise you that you will feel better after only a few meals.  That’s how to get off the “carb”age and get back to the bariatric lifestyle.  

Don’t beat yourself up.  Just make the next meal bariatric friendly.  Sugar and refined carbs are not your friend.  They are the “bad friends in the playground” and they lead you to bad places.  We need to focus all of our energy on positive stuff and don’t waste that on “should have, could have, would have”.  Your greatest glory is not going to be “100 lbs gone forever” … it is going to be rising up and taking control once again if a regain occurs.  

Surround yourself with positive people.  You’ve got this.  Your surgical tool is still intact. Don’t throw in the towel.  Dust yourself off and get back on the horse.  

I am your biggest cheerleader.  Be strong.

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

Bariatric Expert Super Fat Burners

 

Bariatric Expert BedTime Weight Loss –

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !

The WLS Pouch – Bariatric Edition

How does bariatric surgery work ? Why do patients lose weight quickly? Let’s chat a bit about why it works and how to get the best results post surgery and what you can do to ensure success.

This type of surgery has a few different aspects to it and one of them is “restriction”.  The post bariatric patient eats and feels full very quickly.  This is a wonderful thing because it resets the body and gets it used to eating smaller portions.  It is a system that is like a portion control device but we need to protect our pouch and take care of it to ensure that it continues to work well in the future.

The bariatric pouch needs to be cared for as this isn’t something you can abuse over and over and expect it to still work for you.  Yes, it is true that the bariatric pouch is going to stretch a bit and with time you will be able to enjoy larger portions.  Post surgery the inflammation will decrease and you will feel your pouch relax a bit more.  This is a time when your pouch takes on its more “normal” size.  It will never increase to the size it was prior to surgery but it will relax and stretch out a bit.  The surgery tool is still largely intact but there are things we can do to help it continue to do its job long-term.  

There are specific foods that are easier to eat post bariatric surgery. These foods are considered “slider foods” and we can eat a lot of them without feeling restriction in the pouch.  Slider foods “slip” through the pouch because they are mostly refined, processed carbohydrates and the pouch doesn’t need to do anything to break them down.  Think of foods such as crackers, pretzels, chips, popcorn, chocolate, ice-cream, cookies etc.  They are easy to over-eat and they don’t make us feel full and satisfied.  Now think of a chicken breast.  See how dense that sort of food feels in the pouch ?  Those are the types of foods which sit in the pouch and continue to keep us full for a long period of time.

So many of us grab onto a concept post surgery and it goes like this … if I eat greek yogurt, I can eat a lot of it and I can even add yummy things into it like fruit and honey.  The yogurt is very easy on the stomach and if I eat it slowly, I can eat for a longer period of time and it never makes me feel overly full.   On the other hand, that chicken breast is super heavy and after eating a few bites of it, my stomach is on lock down and I cannot eat another bite.  Most of us have disordered thinking when it comes to food and we want to continue eating for the pleasure of just eating.  This is what a food addict does so in order to break that habit, we need to first understand it and then admit it to ourselves.

There are certain things that we can do post bariatric surgery that will sabotage our weight loss results.  We can eat the soft, slider foods and gravitate away from the solid proteins that make us really full.  We can eat “other” foods before our protein such as mashed potatoes, creamed vegetables etc.  We can drink at the same time as we eat.  We can eat really fast and not listen to our satiety scale. Sure, there are other things that we can also do to sabotage but these are the ones that are most common among the weight loss surgery community.

The bariatric pouch rules are in place for a reason.  We can fight against them but why do we want to do that?  Let’s just do the following things in order to help our tool, our pouch, work as it should.  

  • Eat solid proteins like eggs, chicken, beef, fish, seafood etc.
  • Eat two bites of solid protein before eating a bite of anything else.
  • Do not drink for 30 minutes after your last bite of food.
  • Eat solid protein and vegetables.
  • Chew each and every bite of food and then wait a few seconds between each bite.

In order to reach your weight loss goals and maintain long term, it is crucial to make lifestyle changes along with having your bariatric surgery.  The honeymoon period will wear off after a year but that gives us sufficient time to get good habits in place.

Need help getting back on track ?  I have the perfect toolkit for you.  It provides you with a protein packed, convenient meal plan to make the transition back to bariatric eating.

ObesityHelp is the source on the Image above

 

BARIATRIC RESET PLAN

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

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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.

Stay motivated with Bariatric Wristbands – post your results online !