Sheri’s January 10 Day Bariatric Fat Blast Reset! Bring it on, 2020!!

Sheri’s January 10 Day Bariatric Fat Blast Reset!  Bring it on, 2020!!
 
It’s finally here!!  It’s time to get mentally, emotionally and physically prepped for what is to come in 2020!!  I like this time of the year. I look at it as a fresh start and a time to get my eating habits back-in-check.
 
I mean, who doesn’t indulge during the holidays? If you are a newly operated post-op, then maybe you were able to make it through the holidays without touching the alcohol or the chocolate mousse.  
 
I personally ate everything!  I didn’t go too crazy but I certainly didn’t deprive myself.  I also slept in later than normal, went to bed later than normal and skipped a few workouts.  
 
My pants are ever so slightly tighter ….
 
I am also going away mid-January for two weeks where the weather is hot and where I need to put on a bathing suit for two weeks.  This means that I need to take some drastic measures so that I drop a few lbs, and clean up my diet.  
 
When I remove the processed and refined foods and sugars from my diet, I start to feel happier in general.  I feel more energetic, I sleep better and I am a nicer person to be around HA.
 
So this is my personal nutrition plan that I am sharing with those of you who read my blogs, watch my videos and are a part of my closed support groups.  
 
I call it “Sheri’s January 10 Day Fat Blast”.  It is the exact nutrition plan that I am going to follow from January 2nd to January 12th.  I welcome you to join me.  
 
We are going to ditch the sugar, alcohol and refined carbs.  We are eating REAL food for 10 days.  This eating plan is built on a moderate protein and fat intake while being low in carbohydrates and high in fibre.
 
 
HERE ARE THE RULES:
 
This is a plan that I made for myself so if you are not a fan of one of the foods that I enjoy, then swap it out for something that you enjoy more.
 
If you don’t like eggs, eat chicken.  If you don’t like avocados, use nut butter instead.  If you don’t like broccoli, eat carrots.  If you don’t like greek yogurt, substitute it for cottage cheese.  You get the point right?  
 
No snacking, please.  We should not be grazing all day long.  We should eat until the pouch is full and then stop.  If you never fill the pouch, then you are not using your tool as it is intended to be used.  
 
This plan contains 3 meals per day.
 
If you would like to incorporate IF (intermittent fasting), that’s terrific.  You can eat your 3 meals in a smaller window or just eat two meals.  I leave this option up to you.
 
  • Make sure to drink 8 glasses of water per day.
  • Make sure to walk 30 minutes per day.  If you work out more extensively, perfect.
  • Aim to get 8 hours of sleep per night.
  • We are going to weigh on day 1, day 5 and day 10 
 
Share your results with us!!
  
 
NOW LET’S TALK FOOD!!
 
I like to keep my meal plans simple.  Instead of beating myself up and creating 10 days of different menus, I prefer to have two eating days in a row that are the same. This also makes my food prep easier and it cuts down on food waste.
 
This means that we have 5 different menus spread out over 10 days.
 
Day 1 and 2 are the same
Day 3 and 4 are the same
Day 5 and 6 are the same
Day 7 and 8 are the same
Day 9 and 10 are the same
 

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

 

Protein Shake NO Protein Powders – Bariatric Edition

This is one of my favorite things to blog about.  Real HACKS and solutions that you can use every day.
 
This is going to save you money.  This may even relieve your acid reflux and digestive issues!
 
Please read this.  It will give you some good insight into protein shakes.  It will give you some power as a consumer to make some good, healthy decisions for YOUR health.  We need to be a BOSS and take control of all the imagines that the MEDIA feeds us and try to sell to us.  
 
Take a few moments to learn about protein shakes. Do yourself this favor, please.
 
Why oh Why are we all so addicted to these cans and buckets of protein powders that the food manufacturers are trying to sell us?  It’s got a lot to do with advertising.  They would love for you to believe that it is impossible to get the protein that you require from only REAL food.  They want to convince you that you will suffer from protein deficiency unless you opt to purchase THEIR products.
 
Let’s BUST this MYTH wide open.
 
My clients suffer numerous issues due to these shakes so today is the day that we bust free from lab-produced protein and we make the switch to real food!  YEAH!!
 
As a nutritionist, it is almost easier to just go along with the labs that make this “food-like stuff” and tell my clients to buy them and drink them.  Nobody will question me.  They will all rush out to the local health food shop, or Walmart and purchase what they need to get the results that they want to achieve.
 
I have been recommending that my clients drink these shakes for two weeks before their surgery and for a few weeks post-surgery.   I have been giving this recommendation for over a decade now.  
 
Today is the day that I jump off the nutritionist “hamster wheel” and say “loud and proud” – – – 
WE DON’T NEED THESE PRODUCTS!! 
 
Question … have you ever looked at the back label of your protein powder?  I mean, not just the protein and carb counts.  I mean, have you ever looked at the ingredients added to your white, brown, pink or yellow powder?  Have you ever flipped over the can of your favorite shake and tried to pronounce the long list of “items” in your canned protein shake?  Hmmm,,, 
 
Please do me a favor and go and get the protein products that you purchased and flip over the can or bucket.  I want you to take a good long look at the labels, please.  You will see some of the following items:
 
Casein plus WPC, Gluten, Dextrin/ Glucose, Artificial sweeteners, Skim milk powders/ Milk Solids, Soy protein, Vegetable oils and fats, Thickeners and gums, Fillers.  Almost all of the protein shakes on the market contain these ingredients.
 
Casein plus WPC are also known as protein concentrate.  These are extremely high in lactose.  They are not well absorbed and guess what that means?  Gastrointestinal distress, gas and bloating.  Nobody wants to deal with these issues.
 
Gluten is not something we need in our shakes.  In some people, it causes fatigue, migraines, skin issues, and hormonal imbalances.  
 
Artificial sweeteners include things like sucralose, Splenda and aspartame.  There are a lot of other names but I am using these three as an example.  Many people experience terrible side effects when consuming these artificial sweeteners.  Some of the main issues are headaches, ACID REFLUX, and gastric distress.
 
Skim milk powders and milk solids sound like something healthy right? Guess again, they are used as a means of bulking up the lower quality powders.
 
Soy proteins are notorious for containing a lot of pesticides plus they contain chemical compounds which in some cases can cause hormonal disturbances.
 
Shall I continue? ….. 
 
Vegetable oils and fats are added to shakes and powders to make the mouth-feel better and to add richness and creaminess.  These can be derived from hydrogenated sources that contain TRANS FATS.  This is not something we want to be consuming.  These trans fats RAISE our levels of BAD cholesterol and at the same time, they lower our levels of the good type of cholesterol.  No. No. No.  
 
Thickeners and gums are made from corn or soy and can cause gastrointestinal discomfort.  What does that mean?  Do you want to have bloating, gas and constipation?  
 
Fillers are added to save money for the manufacturer as they bulk up the protein.  That saves money for them.
 
 
So if our shakes are filled with things that we don’t want to be consuming, what are we to do as informed consumers?  
 
EAT. REAL. FOOD.
and you won’t have to worry about the protein content of your shakes.
 
Eating real food means that we need to stay away from packaged and processed foods.  The foods which we choose to consume should not come with a long list of ingredients.  For example.  What’s in chicken?  Chicken is in chicken.  What’s in lettuce?  Lettuce is in lettuce.  What’s in lentils?  Lentils are made of lentils.  See where I am going with this.
 
Now, if you are concerned that you are not getting sufficient protein in your diet and you are very recent post-op (1 to 4 months) – I have a very simple solution.  Let’s make a protein shake that tastes GREAT and has NO protein powder in it.  It is going to be delicious AND it’s not going to have any of the “badies” added to it.  And guess what,,, it’s also HIGH in protein.
 
What What What?  A protein shake that is high in protein with NO added protein powder?  YEAH!  Let’s make a quality protein shake made from WHOLE food ingredients.
 
I am going to build you a protein shake that has no weird things in it and it will satisfy your protein requirements.
 
Here Goes!
 
Sheri’s Strawberry/ Peanut Butter Delight
 
I cup of milk – 8 grams
I cup of ice
I cup greek yogurt, plain, whole milk – 22 grams of protein
OR 1 cup cottage cheese, breakstone 2% – 20 grams of protein
1/2 cup of frozen strawberries 
1 tbsp peanut butter – 3.5 grams of protein
stevia / optional
 
 
The Protein Breakdown:
 
Trader Joe’s Nonfat Plain Greek Yogurt 1 cup 
Protein 22g
 
Trader Joe’s Whole Milk 1 cup
Protein 8 grams
 
Trader Joe’s Creamy Unsalted Peanut Butter 1 tbsp
Protein  3.5
 
Guys!  This shake totals 33.5 grams of protein with NO protein powder added!
That’s a punch of protein in one shake right?  It may even be higher than the protein powder that you are currently consuming AND it has no added “badies”.  It is made out of whole, live, REAL food which means that your body automatically KNOWS what to do with it.
 
Let’s say that you cannot drink milk and you want to use one of the plant-based options.  You still get one to two grams of protein from a serving so the total protein count in your shake will be lower than if you used real milk BUT you are still getting a shake that has 27.5 grams of protein!! 
 
You don’t need to drink more than one of these shakes per day.  If you have 15 to 20 grams of protein in your shake, you are “good to go”.  
 
You can switch out the regular milk for a plant-based one or even for water.  You can leave out the peanut butter or use an almond butter.  
 
You can use any type of berry or you can leave the berries out.  
 
You can add some cocoa for added antioxidants and flavor.
  
You can add some coffee for a caffeine boost.  
 
You can add a handful of sesame seeds or sunflower seeds or almonds (to raise the protein content)  
 
You can make this shake YOUR OWN.  You don’t need to use my recipe.
 
What you do need to do is to find the very best cottage cheese or greek yogurt with no added sweeteners and with a high protein count.  You need to hit your supermarket and read, read, read, the labels.  Once you find the right ingredients.  You can build a delicious shake that fits your needs without any added “badies”.
 
If we eat a diet that contains eggs, fish, beef, chicken, nuts, seeds, yogurt, and other high protein foods, then we do not have to worry about not getting sufficient protein in our diets.
 
Remember, your personal protein goal can be calculated by using the following equation: 
Your ideal weight multiplied by .03 = your daily “high” protein requirement.
 
Here’s my personal example:  150 lbs x .36 = 54 grams of protein (that’s my high number) 
If I am getting anywhere from 1/2 that and up, then I am meeting my daily protein requirements.
 
Now, if you choose to continue using your protein powders and products after reading this blog, that’s fine.  I am not going to “protein-shake shame you”.   You do You Boo.  I just wanted to be sure that you know that you don’t NEED to buy these products and you consume them only if you WANT to.
 
See you for my FB live to discuss this exact topic and to give away free bariatric vitamins and programs on Friday, December 20th, 2019 at 3 pm EST!!
 
 
 
 
 
Healthy Hugs to 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.

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

 

Expensive Healthy Eating – Bariatric Edition

 
I think that weight loss surgery is not the final solution. 
 
I think that weight loss surgery is the starting point.
 
Why do I say that?  Why do I always write about and create FB live videos about “what comes after” the actual bariatric surgery?  
 
It could be the gastric sleeve or the mini gastric bypass or the full gastric bypass.  I know that the surgery is step-one in a ten-step process of reaching your short and long term goals and then maintaining them for the long term.
 
With this blog, I intend to talk about truly healthy eating and what the real cost of it is.  
 
I often hear that “healthy eating costs so much”.  I understand this.  Food costs are astronomical.  In winter I find myself angry about the cost of lettuce or cucumber.  I live in Canada and mid-winter I switch to buying spinach and zucchini because paying 3 dollars for a cucumber irritates me and 6 dollars for a head of lettuce is ridiculous!
 
I may be a nutritionist but I am certainly not oblivious to the cost of low-quality food-items vs the cost of real healthy food.
 
In the beginning, it is hard to bite the bullet and buy avocado oil over regular vegetable oil.  I mean, the regular vegetable oil has a price tag of 3 dollars.  Avocado oil can cost me 15 dollars at Costco.  This is easier to do over some food items because I know that the oil is going to last me a few months.  I don’t fry with it and I only use it to put a bit in the bottom of my pan or to dress my salads with.  There are other foods which are much harder to spend the extra money on.
 
Organic Veg vs Regular Veg … this is a place that I have a hard time with spending the extra money on.  If I was only buying food for myself, I would mosey on over to the “organic section” of the supermarket BUT I am buying for a family of four.  Our kids are 17 and 18 so they are adults and they eat like adults.  I am shopping for four adults.  How can I justify paying 10 dollars for organic arugula in winter?  I don’t.  I buy the regular stuff and wash it A LOT before serving it.  (don’t tell my fellow nutritionists,,,, they would GASP).  
 
How, as a nutritionist, am I helping my bariatric clients by recommending that they spend their weekly paycheck on organic vegetables?  Not only am I trying to change their way of eating, but I am also trying to increase their grocery bill by 50%.  Ummmm, that’s just not going to work for most people.
 
The best way I can help my clients is by determining the bad habits that they have and then making the switch over to real food, in the kitchen.  
 
What do I mean by “bad habits”?  For example, this means the drive-thru windows.  Fast food happens. I get that! It happens to me also.  There are some easy switches we can make at the drive-thru window that will save us hundreds of calories.  It may not save us hundreds of dollars but at least we are making healthier decisions.  
 
For example, instead of ordering the latte at Starbucks, go for the cold-brewed coffee with a squirt of sugar-free vanilla in it.  You can also pick up some egg white bites instead of the usual muffin.  You will get a bigger bang for your buck nutritionally even if your bill at the cash will be pretty much the same.
 
We can find a healthier way to order at any drive-thru window.  We just need to have our minds made up BEFORE we pull up at the window and order.
 
I know that many of us mid-week are tired and strained and just want to get home and put up our feet to get ready for the next day.  We have husbands and wives and kids waiting for us to get home and eat.  Holy pressure.  So we take a right off the highway and pull into the drive-thru so that nobody has to wait on food when we walk through the door.  
 
How much does that drive-thru stop cost us?  For me, unless I order off the dollar menu which contains the most unhealthy items, it averages 8us dollars per person at most drive-thru windows.  8×4 is 32 dollars.  What can I get for 32 dollars or less that will feed my family and not cost me a pile of work when I walk through the door?
 
Here’s an idea – I can grab 2 rotisserie chickens (12 dollars), a bag of pre-cut salad (3 dollars), a bag of frozen green beans (3 dollars), some instant brown rice or quinoa (3 dollars) and some whole wheat rolls on sale (3 dollars).  My total will be 24 dollars.  I will have dinner for the four of us plus lunch for the next day.  I can serve the chicken with green beans, rice and a salad for dinner.  Lunch for the teens will be chicken, lettuce, and mayo on rolls and I will prepare a chicken salad for lunch for my husband and me.  
 
This is what I am talking about when I talk about “healthy eating”.  I am not asking you to eat strange or weird things that you cannot pronounce.  I am just asking you to eat real food. 
 
Does this resonate with you?  Does this help you some way this week in your rush to work and to get healthy food on the table? If it does, I can put together a list of 5 different meals that you can do in your kitchen next week to save on food prep, time and money at the same time.
 
Email me back if healthy eating on a budget is on your to-do list.  It would be a pleasure for me to share what I have learned over the years. 
 
Healthy Hugs to 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.

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

 

Others Are Watching, Pay it Forward – Bariatric Edition

 
It’s the beginning of December!  What happened to the other 11 months of the year?  This year has gone by so quickly and I have had the delight of working with so many of you in 2019.  I appreciate every one of you.  I get to cheer you on as you embark on your weight loss surgery journey.  I get to see you losing thousands of combined pounds!!  I have a great job being able to coach you back to good health.
 
I think that social media is wonderful.  Every time I get or feel negative about social media, I have to remember how it enables me to keep in touch with family who is far away.  It allows me to learn numerous things about different parts of our world.  It lets me be a part of a community of people who share the same interests as I do. 
 
A lot of my work occurs on social media.  This is how it goes.  Susan has a bariatric surgery and she loses 80 pounds.  Her 2nd cousin Kelly sees her at Thanksgiving and cannot believe the change!  She wants to know how Susan has lost her weight.  Susan tells her about her medical trip to Mexico and how she had a great experience.  Kelly wants to know more.  She has 70 pounds to lose and she has tried everything.  Susan introduces Kelly to me in a group chat on FB messenger.  I reach out to Kelly, after thanking Susan and Kelly and I continue our conversation through FB messenger, emails and telephone calls.  Kelly tells me that Susan is her hero.
 
See how important social media becomes to me and my business of helping people get healthy?  
 
Before social media, patients still crossed the border for surgery.  They still knew about a weight loss surgery program over in Mexico.  They heard the rumors.  Today those rumors are on everyone’s social media feed.  It bridges the gaps and allows my clients to not only “hear about our program” but also to discuss our program with others who have made that same journey recently.  They encourage those who are considering the journey but are afraid, nervous and worried.  
 
I like to say that it is not my job to “sell” anything.  I am not here to tell anyone that they should hop on a plane and have surgery.  My job is to facilitate the decision once it is made.  It’s my job to provide the information that my clients require to make a well informed, educated decision.  If you are not ready to make that decision, you will not ever be pushed by me.  WHEN and only WHEN you are ready, I am here to put together all the details for you.
 
I say the same thing to my clients.  They so badly want their cousin to have surgery.  They are suffering and have terrible pain in their knees.  Their blood sugars are out of control and they are on medications for high blood pressure.  Who are we to say that they need to have surgery.  That decision lies with them and when they reach out for help, we should be there for them.  
 
This is why I appreciate it when you share your bariatric journey with others.  Do you understand that you can be saving a life?  I mean that.  Your family and friends are watching you.  First, they are watching you because they are worried that you will not be successful with your weight loss surgery.  
 
They have heard the horror stories about traveling to Mexico. “Mexico?,,, are you crrrrrazy”???   Maybe they have met others who had surgery and were not entirely successful.  They may be thinking that this will be you too.  
 
Then your friends and family see you lose weight AND they see that you made real changes to your diet and lifestyle!  They see you posting your healthy lunches online and they see you exercising and truly happy.  They want that too.
 
They decide to reach out to you.  That is where the magic happens.  Your decisions and determination and hard work have encouraged somebody else to take their health into their own hands.  You may have just saved a life.  See how that works!! 
 
Pay it forward. All you need to do is to lead by example.  Show others how if it’s possible for you to get healthy, it is also possible for them to get healthy.  Don’t push.  Just enjoy your weight loss journey.  Celebrate your milestones. Put yourself first.  Love yourself enough to feed yourself correctly and move your beautiful body. 
 
I know that you want others to have what you have.  Lead by example.  Others Are Watching 🙂
 

 

 

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