Summer Trouble and Other Musings – Bariatric Edition

I know, I know … 

What can possibly be disastrous about summer?  

What can possibly be disastrous about summer and my personal goals? 

What can possibly be disastrous about summer for my clients and their goals?

 I always thought that summer was the time of the year where I was most active and my clients were more active.  When I think about summer (during winter), I imagine big green salads and light lunches and less hunger.   I think about how the days are longer and the time is stretched out where I can fit in an outdoor workout.  I think about dropping the few pounds that I gained during winter.

Reality Sucks Sometimes

Summer is also a time when everybody is headed on their annual vacation and those vacations are filled with sun, fun, family, cocktails, barbecues, and plenty of gorgeous food.

Summer is also the perfect time to slow things down a bit.  The kids are out of school, the beach and the pool is calling to us. Our friends have more time to meet up for lunch and our workouts can wait …

Here we are, it’s almost August and it’s the perfect time to re-evaluate what we want out of the rest of our summer.  Are we going to wait until the kids are back in school? or until the weather cools down to get back on track again?  Are we going to put ourselves first and take some time for our workouts (or get started with our workouts)?  

This is a great time to stop and reflect and make some decisions that are going to take us into the next season.  Fall is always a busy time for me because it’s the beginning of September that almost feels like January 1st.  A lot of resolutions are made in September.  A lot of people choose this time to get back on track with their diet and exercise goals.

I want you to make August your September this year.  Can you do that for me?  What is it that you can do this August in order to make September feel like an exciting time?  We have about 4 weeks to crush some goals and make this Summer THE Summer where we make ourselves proud.

I often see my bariatric clients having a summer “freak out” because … 

they are not quite there yet …. 

they are having a very hard time knowing what they need to really focus on … 

they have anxiety about dragging their heels… 

they are having a hard time just getting started … 

they have lost confidence and are feeling overwhelmed …

they are comparing themselves to everyone else …

Let’s try to break things down as we have four weeks to accomplish our August goals.  An example would be to start with a food prep routine this week. We can add an exercise program or a walk next week.  We can increase our water intake the week after.  We can up our protein intake or improve our macros.  We can take tiny steps in order to make a big impact this month.

I want you to hit “reply” and tell me what you are going to do for the next 4 weeks.  What is going to make you feel stronger and better?  My goals will not be the same as yours and your goals will not be the same as your neighbors.   Be accountable and let me know what you want out of the month of August.  Make it a 3 line email or 3 paragraphs. Tell me what it is that will set you apart from the crowd and make you feel proud.  

Remember, this is not a sprint – this is a marathon.  You and I are in this for the long haul.  You need to pace yourself and not run out of energy halfway through.  I am going to put a “mini action plan” together and make a list of what I want out of August but also what I want out of the 2nd half of my year of 2019.  Join me.

Hugs and Support, Love and Light! 

FaceBook LIVE  3pm EST on Friday, August 2nd.

 

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 bariatric patients Bariatric Expert Amazon Line

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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Menu Building – Bariatric Edition

I have been building up to this blog over the last few weeks.  Those of you who read my blogs or watch my FB LIVE videos on a weekly basis will understand what I mean.  

I have been talking a lot about low carb/ high-fat eating and how to get it right for bariatric post ops.  I have been going over the ketogenic rules with you and I have been providing you with the information to truly understand this WOE (way of eating).

I have attached a link at the bottom of this blog so you can go download it for yourself but, this menu is just a sample.  I want you to build your own.

If you have not been watching my videos or reading my blogs, take a few moments and go back over them to about a month ago. That makes 4 blogs or 4 videos that you can watch to catch up to where we are today.

Today is all about a LCHF, low carb, high-fat MENU.  This is menu building with Sheri. 

I am going to break it down into sections and then at the bottom I have gifted you a 3-day menu that you can use to see how incredibly powerful this WOE is.  The portions I have given you are smaller than “regular portions” because I have designed it for the bariatric client.  In only 3 days you will be feeling better, with less bloating, more energy and fewer cravings.

I am going to gift you with a 3-day menu BUT I want YOU to be able to build your OWN LCHF menu. I want you to feel in charge and in control when it comes to menu-building.  There is no reason why you need me to do it for you.  You know what you like and you know what foods work for you and your family.  This puts the power back in your court and your kitchen.

I don’t want you to get bored with eating the same menu over and over again.

I want to empower you to be able to take the reins of your own health.

I want to make this easy for you to be in charge of your own diet.

So let’s talk about macronutrients now and how they break down.  Here goes … 

First, we are going to have a diet that consists of 60-75% fat, 15-30% protein, and 5-10% carbs.

A lot of clients are confused and tell me that my numbers are one thing and another person is saying something else.  Well, my clients are different also and they have a reduced stomach capacity so things may look a bit different.

You can play a bit with eh macronutrient breakdown due to “biochemical individuality”.  Some of us can eat a bit more carbohydrates.  Some of us have to keep them super duper low.  I want you to start here and adjust if need be.

Now, this is the “bread and butter” of low carb or keto. Yes, the pun is intended!

When counting carbs, I use NET CARBS.  The term “net carbs” simply refers to carbs that are absorbed by the body.  Fiber and some sugar alcohols don’t count as “net carbs”.  To calculate the net carbs in whole foods, subtract the fiber from the total number of carbs.

Okay, let’s start by talking about which foods we need to avoid: 

Avoid foods full of starch and sugar.  Here are examples of these types of foods:

  • Fruit that is high in sugar
  • Potatoes
  • Pasta
  • Rice
  • Tortillas
  • Crackers
  • Bagels
  • English muffins
  • Cake and Pastry
  • Soda and juices
  • Chocolate bars
  • Ice cream
  • Candy

What can I drink? 

  • Water
  • Coffee
  • Tea/ herbal tea
  • Diet Sodas – Yay or Nay?

Diet sodas maintain our cravings for sweet tastes, which can undermine our progress and keep sugar addiction in place.

  • Alcohol on Keto?  Yay or Nay? 

Moderation is key.  Unlike most diets, which forbid all alcohol, the keto diet allows moderate consumption of specific alcoholic beverages.  Dry red and white wine is fine in moderation.  

  • Beer is not okay – it is “liquid bread”.
  • Spirits like vodka, gin or whiskey have zero carbs in them.

The take-away here is … small amounts of low carb alcohol are fine but, if your weight loss stalls or you still have issues of metabolic health, consider abstaining, at least for now.

Let’s talk about the kinds of foods which are recommended to eat on a low carb or keto lifestyle:

EAT MEAT

Meat – unprocessed meats are low carb and keto-friendly.  You don’t need to eat huge amounts of meat.  A normal amount of meat is enough.

Note that processed meats, like sausages, cold cuts, pepperoni sticks, beef jerky, and meat-balls often contain added carbs.  When in doubt look at the ingredients and aim for under 5% carbs.

FISH AND SEAFOOD

These are all good, especially fatty fish like salmon.  However, avoid breading as it contains carbs.

EGGS

Eat them however you like them.  Eat them boiled, fried in butter, scrambled poached or however you like.

NATURAL FAT, HIGH-FAT SAUCES

Most of the calories on a strict keto diet will come from fat.  You’ll likely get much of it from natural sources like meat, salmon, eggs, etc.  But, also use fat in cooking, like butter or coconut oil, and add plenty of olive oil to salads, etc.

You can also eat delicious high-fat sauces.  Remember, don’t fear fat because fat is our friend.

VEGETABLES GROWN ABOVE GROUND

Fresh or frozen – either is fine.  Choose vegetables growing above ground, especially leafy and green items.  Favorites include cauliflower, cabbage broccoli and zucchini.  Vegetables are a great and tasty way to eat good fat on keto.  You can fry them in a bit of butter and pour olive oil on your salad.  They also add more variety, flavor and color to your keto meals.  Many people end of eating more vegetables than before as veggies replace the pasta, rice and potatoes.

HIGH FAT DAIRY

Butter is good, high-fat cheese is fine and high fat yogurts can be eaten in moderation.  Heavy cream can be used for cooking.  Avoid drinking milk s the milk sugar quickly adds up. Avoid low fat yogurts.  Be aware of regularly snacking on cheese when you are not hungry is a common mistake that can slow weight loss.

NUTS AND SEEDS

Nuts and seeds can be eating in moderation, but be careful when using nuts and seeds as snacks, as it’s very easy to eat far more than you need to feel satisfied.  Also, be aware that cashews are relatively high carbs, choose academia or pecan nuts instead.

BERRIES

A moderate amount of berries is okay on keto!  Frozen or fresh are perfect.

So now that you know what you shouldn’t eat and what you should be eating … let’s look at a 3 day menu that I prepared for you and let’s go over the details of that!  Use this menu to get started and then switch to your own set of menus.  

LCHF strength in numbers …. Click TO 3 DAY LCHF MENU

FaceBook LIVE  3pm EST on Friday, July 26th.

 

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 bariatric patients Bariatric Expert Amazon Line

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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Time to RANT – KetoCyborgs – Bariatric Edition

I have been allowing this to build up inside of me for quite a while.  I am generally the most positive person/ nutritionist/ surgery coordinator BUT I have decided to let you into my head for this blog post and to allow you to understand why I feel so upset lately …

In my opinion, the beautiful thing about keto is that it is simple.

For those of us who just want to be healthy, lose some weight, lose some body fat, get their blood sugar down, get their insulin down, (unless you are dealing with a really severe condition), then keto is a great solution.

Most people do not need to really weigh or measure their food.  They don’t need to track their macros.  They don’t need to have exact specific ratios.  They don’t need to calculate grams of everything.

You don’t need to have a Ph.D. in calculus to be successful on a low carb or a ketogenic diet.

You don’t need to have 57 apps.  You don’t need a watch and a monitor, and this and that.

You don’t need to turn yourself into a Keto-Cyborg.  You just need to change the food that you are eating.

Unfortunately, some kinds of keto-obsessions and a purity thinking about food quality and food sourcing has trickled down into the keto world and it has started to take away from the main message of keto.

The main message of keto and the beauty of keto is the simplicity of keto.  There really is only one thing you need to do …

Don’t eat sugar and starch!

Literally, this is the only thing you have to do to be successful on Keto. 

Period.  Everything else is gravy. Everything else is a bonus.

Before anyone throws me out of here or kicks me out of the keto-club, let me specify something…

It is not that everything else is unimportant.  It is not that your macros don’t matter at all, or that nothing else matters except getting rid of sugar and starch, BUT … 

For the majority of the people, the majority of the benefits of the low carb way of eating come from exactly that, LOW CARB.

I sometimes wish that there was a new word other than “keto”, because it puts the emphasis of being in “ketosis”, or chugging a lot of MCT oil, or fasting or doing all these things to raise “keytones”….

When what most people need to focus on is keeping the carbs very low.

So, even the abbreviation LCHF which most of us know as Low Carb/ High Fat is kind of problematic for me now.  So many people are putting the emphasis on the HF, the high fat, rather than the LC, the low carb.  

I prefer to call LCHF – Low Carb HEALTHY FAT, but unfortunately, the HF, High Fat mantra has become so widespread now.  Everybody just knows it as high fat.

So now we know that the single most important thing of the ketogenic diet or low carb diet is very low carb intake.

Your food quality and where you get or source your food from is a lesser issue.  It is not unimportant.  We can’t just disregard it, but let’s talk about it.

Let’s be clear on one point.  Keto is an equal opportunity diet.  I welcome ALL.  I don’t care where you are from, what you look like, how much money you have in the bank, what God you pray to if any.  I don’t care where you are starting from if you are 300, 200, 150 lbs.  

I don’t care what language you speak… if you want to eat this way to improve your health, I welcome you and I am glad you are here.

With that in mind, there is no room for elitism and self-righteousness in keto.  Not in my keto.  Not in the keto-community I want to be a part of.

So putting the emphasis on expensive food,  or on all organic food – this should not be a barrier to entry for people who can’t afford it. Many of you may be blessed with good and stable jobs and you can afford very high-quality food.

Not everybody out there fits this description.

Some people are going to go to the local grocery store and get whatever is on sale.  As long as those items are very low in carbohydrates, those people are going to do fine and they should never be made to feel otherwise.

They should not be shamed about where their food comes from.  

There shouldn’t be fear-mongering on social media.  That is leading these people to believe they are not going to be able to accomplish their goals by eating regular food from the regular grocery stores.

I salute EVERYBODY who wants to be a part of my Bariatric-Keto-Club.

I welcome you all with open arms.

FaceBook LIVE  3pm EST on Friday, July 19th.

 

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 bariatric patients Bariatric Expert Amazon Line

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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Lifestyle is Key – Bariatric Edition

It is a delight for me when clients reach out because they are interested in starting keto.  It’s one of my favorite things to take about …. REAL FOOD!  I love food!!

Sure, in the beginning, it may be a bit of a “fad diet” that piqued their interest but I know that over time, if they adhere to the ground rules, they will feel so much better and it will turn into a long term lifestyle.

It doesn’t matter to me “why” they want to jump o the keto-band-wagon.  

What matters to me is that they will most certainly improve their health, start to feel more energy, see the scale move and have a better nights sleep.

When all these benefits are discovered, weight loss will be a side-effect of cleaning up the diet and eating real food again.

I think the proper ketogenic diet fits so well into a bariatric lifestyle and that is why I often encourage it but we need to learn and understand the fundamentals of a good ketogenic diet before we jump on the keto bandwagon.

But, I can tell you that I have many post-bariatric surgery clients who are following a ketogenic lifestyle to get to their goal weight and maintain it.

I also work on the daily with bariatric clients who have experienced a re-gain and they lose the weight again with a keto diet/ that then turns into a ketogenic lifestyle.

That is what we all should be looking for!  Lifestyle is key.

So now that you know you can eat in a ketogenic fashion, what are the rules?

You are going to need to come at it a little differently than the average person.

There are a few differences, starting with the fact that you probably can eat only small portions of food.

Some folks that eat too much fat or food at one time, may have “bathroom issues”.  It is these types of issues that prevent a lot of bariatric clients from thinking that they are able to follow a ketogenic lifestyle.

So if you have had bariatric surgery, and you want to start keto, here are some suggestions to get started!

  • Slowly reduce your carbohydrate load.
  • Slowly increase your intake of healthy fats.
  • Don’t jump into it quickly.  Ease into it over a two week period.
  • If you don’t have your gallbladder, take three weeks to ease into it.

So, let’s talk about what Keto looks like compared to a “regular diet”.

Bariatric Keto, in a nutshell, looks like this, the Standard American Diet (or SAD for short), flipped on its head.

Nuts and seeds are at the top of the pyramid, with berries.  Dairy products are below that.  Next, you will have your non-starchy vegetable category, followed by proteins and at the very bottom, you have your healthy fats.

The keto benefits start as soon as you omit the unhealthy processed carbs and you get your carbs through vegetables and low sugar berries.

The news keeps getting better because you don’t need to chow down on GOBS of fat – but you do need to restrict your refined carbohydrates.

So – if you are able to eat fat moderately, then keto may be exactly what you are looking for.

Remember, ketosis is triggered by carb restriction.  This is so important.

Now for even more good news …. 

We are going to eat some of the really good stuff that the regular keto community thrives on such as: 

  • Seafood, meat, poultry
  • lots of low carb veggies
  • Avocados
  • Eggs
  • Greek yogurt
  • Cheese
  • Nuts and Seeds
  • Berries
  • Olives
  • Olive oil
  • Avocado oil
  • Coffee and Tea
  • Dark chocolate
  • This diet works so well for bariatric clients because it gets us to stop eating refined and processed foods.  It gets us off the sugar merry-go-round.  It maximizes weight loss ad it helps us to feel satiated for a longer period of time.

Some other important points to this way of eating…

  • Eat carbs in the form of non-starchy vegetables and berries.
  • Eat protein but not too much.
  • Eat healthy fat with each meal.
  • Don’t be afraid of nuts and seeds.
  • Drink lots of water.
  • My blog next week is titled Keto-Cyborgs.  You are going to like my rant and understand how keeping it simple is the key to success.

FaceBook LIVE  3pm EST on Friday, July 12th.

 

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 bariatric patients Bariatric Expert Amazon Line

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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd