Obviously Obese Food Statistics – Bariatric Edition

Why are we overweight and obese today?
Why are we gaining weight at an alarming rate?
After bariatric surgery, and once you have lost all the weight, how can you ensure that you will keep it off?

I think that the most important thing that we need to understand is how we gained the weight in the first place.

If we can learn through our errors, we can ensure that we never go back to that place again.

So what was it in the first place that made us gain too much weight?

Since 1970, obesity has tripled in adults and almost tripled in children.  The answer lies in our food statistics.  We cannot ignore the numbers that so obviously contain our answers.

Check out this data.  It is based in America from 2014.  It is what an average American consumes per day.  Here is the link for your own research. https://www.ers.usda.gov/data-products/food-consumption-and-nutrient-intakes/

Let’s see if we can figure this out together.

  • Vegetables.  An average American consumes 1.6 cups of vegetables per day.
  • Protein.  An average American consumes 200 grams or 7.1 ounces per day.
  • Fat.  An average American consumes 63 grams or 2.2 ounces per day.
  • Grains.  An average American consumes 1/2 a pound per day or 175 lbs per year.
  • Sugar.  An average American consumes 23 teaspoons per day or 131 lbs per year.

What do you think about these numbers?

Here are some things that I thought right away after reading the data. It makes so much sense why obesity is so high and on the rise.  It is what we are eating.

  • Vegetables – it’s pretty obvious that when we talk about vegetables, we need to be consuming a lot more.  The recommended amount is 7 to 10 cups per day.
  • Fat – The amount we are consuming is not unreasonable but we are consuming too much vegetable oils.  These are oils such as soy, canola, corn – GMO.  This is the problem.  We need to be eating more healthy fat and less of these unhealthy oils.
  • Grains – 1/2 a pound per day of grains is way too much.  A lot of the grains we are consuming are refined grains. This raises sugar and insulin levels and makes it very difficult to lose weight.
  • Sugar – 23 teaspoons of added sugar per day is very excessive.  Less than one teaspoon per day is what is considered acceptable. 

It is obvious to me what is causing rising rates of obesity.

We need to increase the vegetables in our diet, decrease vegetable oil and drastically reduce grains and sugar.  If we did this the obesity epidemic would take care of itself.

Sugar and grains are the issues today.  Let’s ensure ourselves long term bariatric success and try to make the changes that we need to make to protect ourselves from obesity and obesity-related illnesses.

 FB LIVE 3pm EST on Friday, March 01.

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 !

 

Proper Portion Post Bariatric Surgery? – Bariatric Edition

What does a proper portion look like after bariatric surgery?

This is not a cookie cutter answer because it will depend on what kind of bariatric surgery was performed and how far along our client is.  It also depends a lot on the kinds of foods that the person is consuming after their weight loss surgery.  
 
If you are recently post op, you will experience a lot of post surgery inflammation which takes a few weeks to come down.  When your new tummy is healed, you will be able to eat a larger amount of food even though you will still feel a lot of restriction with a small amount of food.
 
If you find yourself being able to consume more food after a few months, does this mean that you have stretched out your stomach?
 
The size of the bariatric pouch will vary from person to person but it is important to limit your meals and snacks to about three to six ounces for each meal or snack.  If you set this boundary, you will still be able to consume sufficient protein while getting a caloric restriction.
 
You may find that you can eat more than three to six ounces of food and this sometimes depends on the types of foods that you are choosing to consume.  You see, soft foods  are always going to feel better on the stomach over hard foods and real textures.  
 
Let’s compare cottage cheese to chicken breast.  You may be able to eat an entire six ounces of cottage cheese but you will have a hard time to eat more than three ounces of chicken breast.  This is because the texture of the chicken breast is more dense and it will fill up the bariatric pouch more quickly, making you feel full and satisfied.
 
I believe that portion control is something all bariatric patients need to practice with each meal and snack.  Portion out the amount of food on a plate or in a bowl and pay attention when you eat the portion.  Think about how it makes you feel and understand how your restriction is working.  
 
Portion control becomes very important when you choose to consume foods such as refined, processed and easy to digest carbohydrates.  An example of a processed carb would be things like chips, cookies, crackers, pretzels, popcorn.
 
To make portion control easier and more friendly, eat off of smaller plates and use smaller utensils.  You can measure out your foods instead of eating them directly from the box or bags.   You can measure your food with a measuring cup or with measuring spoons.
 
Here are some general guidelines to follow after your bariatric surgery:
 
  • Always speak to your bariatric nutritionist in order to ensure you are meeting your macronutrient requirements.
  • Each meal or snack should not exceed three to six ounces at one sitting.
  • You should aim to have 1/2 of your meal consisting of protein such as chicken, fish, eggs.
  • Almost half of your meal should consist of vegetables such as green salad, broccoli, cauliflower.
  • You can take an optional bite or two of carbohydrate which are high in fiber such as quinoa, legumes or other such vegetables like turnips.
How should my breakdown of my macronutrients (protein, fat and carbohydrates) look like after my bariatric surgery?
 
There is no perfect way to answer because there are times when our macronutrients are going to be based on our medical conditions or our current health status.  There are times when we need to consider your activity level or age and gender.  
 
It is best to seek assistance with your specialized bariatric nutritionist but here are a few general guidelines that post bariatric clients can follow:
 
  • Aim for 800 to 1200 calories each day while you are actively losing weight.
  • Aim for 60 to 80 grams a day of protein.
  • Aim for a lower carbohydrate intake but eat your high fiber vegetables. Eat less than half of the number of grams of carbohydrates than you do for your protein. For example, if you eat 60 grams of protein, aim to eat less than 60 grams of carbohydrates.  
  • Aim for 20 grams of fat per day, preferably unsaturated fat.
Here is an example of a post surgery bariatric breakfast, lunch and dinner menu with snacks included.  This is not for the first month after surgery but it is building up over time.
 
  • Breakfast: 1 scrambled egg with 2 tbsp of onions and pepper with a small slice of avocado.
  • Lunch: 3 ounces of salmon with 4 brussel sprouts and 1 tbs of olive oil for veggie roasting.
  • Dinner: 2 meatballs with 1/3 cup zucchini noodles and marinara sauce with 1 tbsp parmesan cheese.
  • Optional Snacks: 6 ounces greek yogurt, raw veggies for dipping, 1/4 apple, 1 tbsp peanut butter.
Is it a good idea to eat bariatric snacks?
 
If you are able to eat six ounces of food at one sitting, you are not going to have to eat snacks.  Once you are able to reach your protein target, you do not need to consume snacks to increase that number.  However, if you find yourself truly hungry and you have water first to ensure that you are not just thirsty, then go ahead and have a high protein snack to satisfy you until your next meal.
 
Overall, always practice portion control.  Don’t forget to consume protein first before eating carbohydrates.  You can eat carbs but ensure that your carbs are always the kind that are high in fiber.  These are your complex carbohydrates.  Be aware of the types of foods you are eating and try not to be distracted when you are eating.  Focus on your food and try to stick to foods that are whole, live, fresh and good quality.
 
Join me this last week in the IF challenge / the last week in Fasting February is to Intermittent Fast for 19 hours and our eating window is for 5 hours.
 
Let’s discuss “proper bariatric portion control” on my FB LIVE 3pm EST on Friday, February 22nd. Why do we want to control our portions and do we need to?

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 !

 

I Don’t Need To Follow Keto – Bariatric Edition

I don’t need to follow a ketogenic lifestyle.  I am not overweight.
How much truth is there to this statement?

I often hear that a ketogenic lifestyle is for the overweight person.  
I do not agree with this.  Keto is for everyone.

Keto, if done correctly, is not really a diet.  It is just a healthy way of eating.  We remove the refined and processed foods from our diet and this keeps insulin levels low.  We also focus on removing sugar from our lives.  This is hard in the beginning but with time it becomes easier and more manageable.

Let’s be pro-active by keeping our insulin levels low.

Let’s talk about “skinny fat”.  Lots of people are thin on the outside and fat on the inside.  Many thin people have visceral fat around the liver, and the internal organs and these thin people have no idea about what is happening on their insides.

This is the cascade of events…
If a person’s genetics are such that they can eat pretty much whatever they want and they never gain weight, they may not ever exercise and they don’t get  big and they tend to eat whatever they want.

In fact, I was this person earlier in my life.  In high school and in college I had no physical symptoms.  I had no weight problems.  I ate whatever I wanted and I ate really low quality food.  It caught up to me with time.  Eventually I started feeling fatigued with low energy and my weight slowly started creeping up. 

These symptoms didn’t happen over night.  It took years.  I tried to exercise my way out of a bad diet and that worked for a while but eventually I was the losing the battle.  I found myself constantly hungry and reaching for the next snack.  When I couldn’t eat every two hours, I found myself hungry, angry, and upset.  I thought I had low blood sugars – even though my yearly physicals and labs showed that my numbers were fine.  

I didn’t understand what was happening to me until I started studying nutrition and had a deep dive into nutritional science and cellular biology. I had my ah-ha moment sitting in a classroom.

Now I believe that it’s important to increase our awareness.  Just because you don’t have a weight problem, you may still want to follow a ketogenic lifestyle.

Don’t wait for a motivation to change your diet to start eating healthy.  Even if you have good genetics, there are other things that go on deeper inside of us.  If you were to get an ultrasound of your liver, you may find there are fatty deposits on your liver even if everything else looks fine health-wise.   

The point of following a ketogenic lifestyle is to lower insulin.  

High levels of insulin are behind so many health problems including chronic inflammation, eye diseases and fatty liver disease.  

The arteries are also affected by high levels of insulin.  Sure, it takes time for this cascade to happen.  One of the first symptoms of a heart attack, over 50% of the time, is death – there are NO symptoms.

What we want to be is pro-active when it comes to our health.  

High levels of insulin start to destroy the inside of the artery. You get inflammation.  You start to get plaque and calcium buildup.  This is a very dangerous situation and one that we cannot see from just looking in a mirror.

We should clean up our diets now, instead of waiting to gain an excessive amount of weight.  Do something pro-active for yourself by starting to follow a healthy ketogenic lifestyle to keep your insulin levels in check.  The external AND internal you will thank you for making the switch to good, natural, high quality, REAL food.

Join me this week in the IF challenge / week 3 in Fasting February is to Intermittent Fast for 18 hours and our eating window is for 6 hours.

Let’s discuss “skinny fat” on my FB LIVE 3pm EST on Friday, February 8th.  Why is a low carb, ketogenic lifestyle for everyone!

 

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 !

 

Keto Snacks Are Bad for Keto Bariatric Edition

You all know that I am a huge fan of the ketogenic lifestyle and how I also endorse Intermittent Fasting (IF) for bariatric clients who are further into their journey.  

Join me this week in the IF challenge / week 2 in Fasting February is to Intermittent Fast for 17 hours and our eating window is for 7 hours.

Let’s have a little chat about a very common problem that I see with our clients who are doing Keto, especially when they are just starting out. It relates to the Keto “healthy snacks”.

Keto snacks are very bad for Keto!

Today Keto has become so popular that there are all kinds of manufactured snacks and foods coming on the market.  I highly suggest that you avoid these snack foods which contain the following ingredients:  

corn fiber, maltodextrin, dextrin, soy protein isolates, splenda, aspartame and tapioca starch – to name a few.

 Now why should we be avoiding these ingredients and these snacks in general?

You have low carb protein bars, keto cookies, beef jerky, keto chocolate, keto crackers, cheese crackers… these snacks may be low carb but what is so beneficial about lowering your carbs?

We want to lower our carbs because that will lower insulin levels.  Insulin is the hormone that will block and nullify fat burning but there is one additional piece of information that a lot of people do not know.  There are other factors that stimulate insulin secretion.

Gastro intestinal hormones almost double the insulin secretion following a meal.

Now that you understand a bit about insulin, let’s talk about the definition of a “snack”.  It is a small amount of food eaten between meals.

So very simply, every time you eat, you trigger insulin and you don’t want to have these frequent meals because you are going to raise insulin levels all day long and that is going to keep you from seeing the benefits of Keto.

If you decide that you want to consume keto snacks, then consume them as a part of your meal.  Don’t consume them between your meals as a snack.  

Eat high quality food, less frequently and you will see how the scale will move again.  This is where Intermittent Fasting comes in.  We eat for a period of time during the day (8 hours as an example) and the rest of the day we fast.  This ensures that your insulin levels are low and that enables you to lose weight.

Join me this week in the IF challenge / week 2 in Fasting February is to Intermittent Fast for 17 hours and our eating window is for 7 hours.

Let’s discuss Keto Snacking on my FB LIVE 3pm EST on Friday, February 8th.

If you need more help prepping for your bariatric ketogenic lifestyle, visit this link for meal plans and more:  Keto Program

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 !