Post-Thanksgiving Re-Boot Eating Plan

Post-Thanksgiving Re-Boot Eating Plan / what to do when you overeat?
 
Here we are!  Ready for a huge Thanksgiving Feast.  Family, Food, Fun and a bit (or a lot) of our Favorite drinks!
 
I am over here in Canada so we celebrated our Thanksgiving last month BUT, I know all about how you are thinking and feeling as YOUR Thanksgiving is quickly approaching. 
 
Every year I say the same thing, “I am only going to eat what I eat on my regular diet”.  
 
I am so darn sure that I am not going to eat the mashed potatoes and gravy.  Sure, I have managed to stay away from them in years gone by BUT who am I kidding?  I want some of those mashed potatoes with gravy.  I want some cranberry sauce. I want to smother my turkey in gravy and I want to eat a few bites of those desserts that look oh so amazing!
 
What’s your plan?  What are you thinking?  Are you going to indulge? 
 
Look, if you decide to indulge over a few days (because who the heck doesn’t LOVE leftovers) … I have your back.  
 
It’s kind of like when we hit our goal weight and we cruise along there for a while and then we have a few sneaky habits that creep back in (famous carb creep), isn’t it easier to just BANISH that 5 pound gain BEFORE it turns into 20?  
 
Believe me, 20 pounds of regain is so easy to do.  Just eat the wrong things for a few weeks, and that turns into a few months and you are seriously dealing with a 20 pound regain.  It happens to the best of us.
 
Why not take control of that little re-gain as soon as it happens?  Don’t even allow the scale to register the re-gain.  Step on the scale on Monday morning and say to your scale “Bye-Bye Re-gain”…. Imma comin’ for you.  
 
Here is my plan team!!  
 
We are going to enjoy our food and family and drinks and then we are going to get ready to banish those extra pounds … 
 
Ready. Set. Go.
 
Here is a list of what I do on Monday mornings when my weekend has been less than stellar… call it Thanksgiving or a Big Weekend with My Girls!!
 
Foods we will be eating over the next 4 days:
 
  • Eggs
  • Avocado
  • Green Leafy Veggies (Spinach, Arugula, any variety of Lettuce)
  • Asparagus
  • Mushrooms
  • Cauliflower
  • Carrots
  • Cabbage
  • Ground beef
  • White fish
  • Steak
  • Shrimp
  • Olive oil
  • Lemon
  • Cheese
  • Olives
  • Pecans
I have planned for 4 days for you but realistically, you can choose two of your favorite days and just repeat them.
 
You don’t have to over-complicate your life. 
 
  • If you don’t like avocados, eat a handful of nuts instead.
  • If you don’t like fish, swap it for chicken breast
  • If you don’t like mushrooms – then don’t eat them.
 
See what I am saying?  Don’t eat anything you don’t like.  Swap if for something you like better.
 
I want you to be able to have Thanksgiving, enjoy Thanksgiving and then have a plan to get back on track RIGHT AWAY.
 
If you have any questions, reach out to me.  I am here for you!
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 29th at 3pm EST.

 

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

 

Bariatric Surgery To live on a Diet Bariatric Edition

Why the heck did I have bariatric surgery if I now have to live on a diet? 
 
Ever see a friend or family member have bariatric surgery, lose the weight they needed to lose, and then regain a portion or ALL of their weight back?  
 
Are you a new post-op?  Are you reading the title of my blog above and shaking your head thinking, “That will NEVER be me”! 
 
Are you a new post-op who has heard the stories of bariatric patients gaining any weight back and believing that you will not ever allow that to happen to you? 
 
Are you a new post-op who is secretly judging other bariatric patients who have a regain, and believe that they are “out of control” people who have wasted their time and money having surgery?
 
THINK AGAIN.
 
Years ago, my clients believed that they could have bariatric surgery and then just continue their regular lifestyle habits after surgery and maintain their weight loss.  It wasn’t their fault.  They were the “pioneers” of this kind of surgery.   
 
Bariatric surgery wasn’t “mainstream” surgery until just a decade ago.  Back then, my clients were the brave souls who paved the way today for all the rest of us.  They were the ones who made it easier for everyone today who is considering surgery.  Their stories are the reason why we have a better chance of success today post-bariatric surgery.
 
Today you can log onto thousands and thousands of weight loss surgery facebook groups.  There are forums with a gazillion members waiting to tell you their personal stories.  There are nutritionists (like me), who are dedicated to weight loss surgery clients.  There is a ton of online support and information today.
 
Back in the day, this didn’t exist.  
 
Back in the day, nutritional science also led us down the wrong path.  We were told to eat “low-fat yogurt” and “low-fat bran muffins”.  We were sold creamy soups in boxes and tins of protein shakes. We ate all the processed foods and we thought that fruits would keep us slim.  We were afraid of eating eggs as they were supposed to give us high cholesterol.
 
Fast forward to 2019!  We now know that A LOT of that information was WRONG!  What the heck?  Is it our fault? Did we do something wrong to deserve this misinformation?  
 
Nutritional science has taken leaps and bounds.  We, as consumers, want more information. We want to know what we are eating and what the ingredients are.  We are taking more control over the decisions of what we choose to put into our fridge.  We are asking more questions.  
 
We now truly understand that bariatric surgery is only a tool.  It is how we choose to use that tool and what we decide to put into that tool that will determine our results long term.  
 
I like to teach my clients that bariatric surgery is a first step and not the last step.  Bariatric surgery used to be thought of as a “done and be done” surgery.  The mindset was, “I will have surgery and never have to worry about obesity again”.  
 
Today I work very hard with my clients ensuring that they understand that bariatric surgery is the FIRST STEP.  It is what comes afterward that ensures success. Surgery doesn’t ensure success.  You ensure your success by learning the bariatric rules and following them.  Sure, it’s easier to follow the rules because you have the tool but you still need to treat that tool correctly.
 
If we eat all the refined and processed carbs post-bariatric surgery, we will more than likely have a re-gain.  
 
If we stick to real food, we will lose the weight we need to lose and be able to maintain.  
 
I am not saying that you can never again visit a Burger King or Pizza is off-plan for the rest of your life.  Heck, I eat pizza on Fridays’ but I make sure not to eat it on Monday and Tuesday … know what I mean? 
 
We need to stick to protein and vegetables as our main diet and in the middle comes our nuts, seeds, berries and healthy fats.  We need to plan our meals because failing to plan means planning to fail.  How can we have any self-control at the deli counter if we are starving hungry?  
 
I like to think of the bariatric post-surgery meal plan as a strict meal plan with a bit of moderation added in when weight is stable.  We do need to adhere to a food plan post-surgery but that food plan can be really nice.  It is a fresh food diet.  Let’s go ahead and embrace this way of eating instead of fighting against it.
 
Let’s be realistic … when you are 15 months post-surgery and you have a regain of 7 lbs, it is easy to do a reboot and get back to the food basics.  We need to food prep and get some organized food habits happening. A bit of work and the re-gain will be gone again. 
 
BUT, when you are 15 years post-surgery and you have gained A PILE of weight again, it is not because you are eating pretty little egg and veggie omelets for breakfast.  The weight has come back on because you are stopping at Sonic and grabbing a breakfast bagel with a french vanilla latte. You’ve slipped back into really bad habits.
 
If you’ve had this happen to you.  Reach out to me!  There are options. 
 
My thoughts today about bariatric surgery are very different from what they were 13 years ago when I started working with clients. 
 
Yes, there is a right way to eat and a wrong way to eat. Because we have bariatric surgery, doesn’t mean that we can eat any old way. We need to follow some basic rules and we should be eating real food.  Real food is the stuff that doesn’t come in a box.  It is the food that we find on the outside aisles of our supermarkets.
 
It is a joy for me to see you have surgery and lose weight and it is even a bigger joy when I see you rocking your maintenance plan.
 
Here’s to you reaching your goals and maintaining them!
Hugs and Low Carb Wishes xo
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 22th at 3pm EST.

 

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

 

Free Bariatric Friendly Download – Paleo Style!

 
I have a mid-November gift for all of you who take the time to read my blogs and watch my videos.  I consider myself your “bariatric low-carb, registered holistic nutritionist RHN” and I am always looking for ways to incorporate healthy ideas into your daily lifestyle.
 
Last week I wrote a blog and did a FB live video about “Paleo”.  It was titled “What the Paleo”.  Paleo is not something new.  It is something that was front and center a few years ago – before the Keto-Mania.  It is a lifestyle that incorporates real food and recommends ditching processed foods and sugars.  What’s not to love? 
 
If you didn’t read my blog or watch my video last week about “the paleo lifestyle” and how it compares to “keto”, you can find it here:  https://international-patient-facilitators.com/what-the-paleo-bariatric-edition/
 
I recommend that you read that before starting the proposed plan I have laid out for you below!
 
If you need support, join our facebook private support group at this LINK
 
I promised that I would put together a 4 day “Paleo Menu” for you if enough people were interested in trying this way of eating (WOE) out.  Guess what, you wanted to know more and so here is the 4-day menu for you.
 
As far as “food swaps” for those of you who do not like specific items.  Of course, go for it! I am not saying that THIS and only THIS is the right way to eat.  You need to be intuitive and eat the things that you enjoy.  
 
If you hate cauliflower but love green beans, heck, eat green beans.  If you don’t like tuna, don’t eat it.  Swap it out for some eggs or chicken.  You don’t eat beef?  Fine, eat some roasted pork.  
 
Don’t get caught up in the minutia of it all.  Eating raspberries instead of blueberries are not going to ruin all  your hard work.  Eating a bag of chips  and a bottle of wine WILL derail your efforts.  So no emails asking me if you can eat chicken instead of tuna please!  Go for it.  You Do You Boo!
 
One of the main rules that I have for the clients who work with me is:  Don’t eat anything that you don’t like!  We can work around it.  Of course, if you hate EVERY vegetable on the planet, you will make my life very difficult but somehow we will deal with it.
 
Guys, in your 4 days Paleo Plan, I use leftovers from one day to the next.  
I am helping you to “not spend 10 hours in the kitchen”.  See how the grocery shopping list is easier because I am not being “complicated”.  Why do we complicate our lives so much?  I hate complicated menus and shopping lists.
 
Remember, if you don’t like something, just swap it out for something that you do like.  Don’t get caught up in the minutia of it all.  It’s just eating REAL FOOD.  There are no potions or powders or pills.  I am NOT selling you anything but real food.
 
I care about you and I want to see you succeed.  
I can’t wait to hear how your 4-day plan feels to your body and your energy levels!
 
Thanks for taking the time to feed yourself as you LOVE YOURSELF.
 
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 8th at 3pm EST.

 

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

 

What the Paleo? Bariatric Edition

Another week speeds by.  Halloween is in the rearview mirror and for us Canadians, so is Thanksgiving.  For my American friends, Thanksgiving is just a few weeks away and for all of us, Christmas is only 8 weeks away.
 
Holy Smokes!  The time is flying…  
 
This is a blog that I wanted to write for some time now but I didn’t have time to dig in.  This morning I have some extra time so I wanted to take a moment to break this down for you.  I think it is important that we stay on top of all the latest fads.  I want to know more about the latest nutrition science and what they are saying about the dietary recommendations today.  We all know how quickly they can change from one week to the next.
 
Now, if you read this blog and you like what you read and it makes sense to you… I will put together a 4-day menu plan that you can follow next week and I will present it to you for free in my next video.  Who’s onboard?  If you are, let me know and I will also send you a free copy to your inbox.
 
The proof is in the paleo-pudding! 
 
Who is tired of keto?  Keto here, keto there, keto everywhere!  And, are keto and paleo so different?  Read this and decide for yourself.
 
I think that the most important thing we need to do is to remove processed foods and added sugar from our daily lives.  After that, everything else is a BONUS.
 
Keto is great but the problem is that Keto for me means a diet of protein, veg, healthy fat, nuts, seeds, and berries.  For others, it means bacon, cheese and processed foods that “say” keto on the label.  I need to make a new lifestyle plan and give it a new name.  I would give it a fancy name…
 
Before Keto came Paleo.  Have you heard about Paleo? Paleo was in the news a few years ago. It was also called the Ancestral Diet.  It was designed to mimic what our ancestors would have eaten thousands of years ago.  It had a few more names.  You may have heard of it as the “hunger-gather diet”, or the “cave-man diet”. 
 
Just like with Keto, people put their own personal spin on it but the original Paleo diet was designed on what would have been available to our ancestors.  
 
The basics state:  EAT – meat, fish, seafood, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
 
It then says:  AVOID – processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and, trans fats.
 
The summary says to me that when eating a “paleo diet”, eat whole foods and avoid processed foods.
 
What is not to LOVE about the paleo diet?  When I first heard about paleo, (years ago), I didn’t pay much attention because I was perfectly happy eating my ancient grains (barley, quinoa and black rice) and I was not ready to give up my legumes and beans.  Just the thought of eliminating those foods from my diet didn’t make any sense to me.
 
Fast forward a few years as I creep closer to my 5th decade (omg).  I no longer eat rice, beans, quinoa, and barley.  As I look at the paleo diet, it most closely matches my current diet?  What the heck?  This way of eating seemed so foreign to me only a short time ago.  
 
Let’s take a moment to compare keto and paleo now.  Remember, there are different schools of thought when it comes to both these lifestyle plans.  My personal thought about keto is that I eat healthy fat and I no longer fear it but I also don’t add LOADS of fat to my daily diet.  I don’t intentionally add an extra teaspoon of butter and I don’t add coconut oil to my coffee.  I eat fat but I don’t pile it on.  Know what I mean? 
 
When I look at both schools of thoughts, keto vs paleo – I now lean more towards paleo.  Today it makes more sense to me.  
 
The paleo part that I don’t agree with (for my personal health) “tubers” are recommended.  Tubers are the starchy veggies that grow in the ground.  They are potatoes, sweet potatoes, yams, and turnips.  Those foods make my blood sugar and insulin levels soar.  Sure, some people can eat them but they are a “no-no” for me.
 
Paleo also recommends fruits such as apples, bananas, oranges, pears, and berries.  I stick with the berries and leave the other fruits behind.  Once again, it’s got to do with my blood sugar and insulin levels. My goal is to keep them both low.
 
Paleo-followers also avoid dairy.  I agree with this.  The low-fat dairy products are OFF my list because if the fat has been taken out, carbs and chemicals have been added in.  But, I do partake in high-fat dairy like cheese, butter, and cream.  Paleo does permit these 3 dairy items.  Phew – that part works for me.
 
So what would a one-day-menu look like on a paleo diet? Here is a sample:
 
Breakfast: eggs and veggies cooked in butter, olive oil or avocado oil
Lunch: a sandwich made from lettuce leaves with chicken and fresh veggies
Dinner: steak and vegetables with sweet potato
 
Now, between you and me, doesn’t paleo look great?  It even allows small amounts of red wine and dark chocolate.  
 
So what would you fill your shopping cart with if you were interested in following a paleo lifestyle for a few weeks?  What would that look like? Here is an easy list for you.  I have eliminated the things which I don’t agree with such as “potatoes and apples”.  I have added “butter, cheese, and cream”.
 
  • Meat: Beef, lamb, pork, etc.
  • Poultry: Chicken, turkey, etc.
  • Fish: Salmon, trout, mackerel, etc.
  • Eggs
  • Fresh vegetables: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
  • Frozen vegetables: Broccoli, spinach, various vegetable mixes, etc.
  • Fruits: avocado
  • Berries: Strawberries, blueberries, blackberries, raspberries.
  • Nuts: Almonds, walnuts, macadamia nuts, hazelnuts
  • Almond butter
  • Butter, full-fat cream, cheese
  • Coconut oil
  • Olive oil
  • Olives
  • Sweet potatoes
  • Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.
Why do we have to submit to one and only one way of eating?  Why can’t we change things up sometimes?  I consider myself a “low carb” nutritionist.  The paleo lifestyle fits this description.  There is no “one way” to follow paleo just like there isn’t “one way” to follow keto.  But, the basic idea or description tells us to avoid processed foods.  It tells us to eat whole, live, fresh, natural, good quality food.  
 
Now, do you want to know more about this way of eating?  Does this make sense to you?  If it does, I will put together a 4-day menu plan that you can follow next week and I will present it to you for free in my next video.  Who’s onboard?  If you are, let me know and I will also send you a free copy to your inbox.
 
Keep Calm and Low-Carb On! 
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 8th at 3pm EST.

 

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