This simply works as a guide and helps you to connect with doctors of your choice. Please confirm the doctor’s availability before leaving your premises.
Emergency bariatric care may be needed if you experience severe abdominal pain, complications from weight loss surgery, or symptoms of nutritional deficiencies.
We cautiously open that door and peer into what we believe the New Year will bring for us.
A lot of us can’t stand the “New Year’s Resolutions”.
A lot of us love making resolutions.
Where do you stand?
Have you gone a bit off track? Has your meal planning taken a back seat next to your low-carb diet? Are you having a hard time hitting your exercise goals?
Did you lose your job? Go through a divorce? Have a death in your family? Fighting with the kids? Trouble with friends? Are you just in a funk?
We ALL go through these issues. We get it. I get it.
Look, let’s talk about what we would like to see for ourselves moving forward. Let’s write down those goals. Let’s be “realistic” about those goals also. Let’s pick a date and start the wheels in motion.
Sure, that “start date” could be January 1st – why not? It could also be tomorrow. It could be February 28th – who cares? This is YOUR date.
Let’s call it “Your Comeback Date”. We all need a little push sometimes. This is your push. I am officially nudging you to get ready for your comeback.
Let’s make it real. I want you to email me at s.burke@ipf-mail.com – I want you to tell me what want to see for yourself.
What’s your “start date”?
What are your goals?
What will you do to achieve those goals?
Accountability works when we are trying to set and reach new goals.
One, two, three – and Gooooooooo.
Chat soon.
Healthy Hugs,
About the Author: Sheri Burkeis 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.
If you’re looking to lower your carbohydrate intake, there are a few simple swaps and habits you can incorporate into your daily routine. Here are some tips on how to do so:
Replace potato with Cauliflower:
Potatoes are a common source of carbohydrates, but they can easily be swapped out for cauliflower. Cauliflower is a low-carb alternative that can be used to make mashed “potatoes,” “rice,” and even pizza crust. Simply cut the cauliflower into small florets, steam or roast until tender, and then mash or blend with your desired seasonings.
Use alternatives to Tortillas:
Tortillas, wraps, and bread are all sources of carbs that can add up quickly. Consider using lettuce leaves, large mushrooms, or eggplant slices as wraps instead. You can also try using low-carb options like almond flour or coconut flour wraps.
Make desserts with no added Sugar:
It’s possible to enjoy sweet treats without all the added sugar. You can also try making sugar-free versions of your favorite desserts by using sugar substitutes like stevia or monk fruit.
Replace snacks with nuts, seeds, cheese, and deli meats:
Instead of reaching for carb-heavy snacks like chips or crackers, try snacking on protein-rich options like nuts, seeds, cheese, and deli meats. These options will help keep you feeling fuller for longer and provide sustained energy throughout the day.
Drink beverages that contain no added sugar: Sugary drinks can contribute significantly to your daily carb intake. Instead, opt for water, unsweetened tea, or coffee as your go-to beverages. If you need a little flavor, try adding a splash of fruit juice or a few slices of citrus.
Replace rice and pasta with veggies:
Rice and pasta are common sources of carbs, but they can easily be replaced with low-carb vegetables like broccoli, cauliflower, and zucchini. You can use a spiralizer or a julienne peeler to create “noodles” out of these vegetables, or simply chop them into small pieces and roast or sauté them as a side dish.
Spend more time in the kitchen:
One of the best ways to lower your carb intake is to prepare your own meals at home. This way, you have control over the ingredients that go into your dishes and can choose low-carb options whenever possible. Not only will this help you lower your carb intake, but it can also save you money and help you eat healthier overall.
By making these simple swaps and spending more time in the kitchen, you can effectively lower your carbohydrate intake and improve your overall health. Remember to focus on whole, unprocessed foods and to listen to your body’s hunger and satiety cues. With a little planning and effort, you can easily incorporate these changes into your daily routine and enjoy the benefits of a lower-carb diet.
Healthy Hugs, Sheri Burke – RHN specializing in Bariatric Nutrition
About the Author: Sheri Burkeis 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.
Preheat the oven to 400°F (205°C). Arrange the red bell pepper halves, cut side up, on a parchment-lined baking sheet, and bake for 25 minutes or until peppers begin to char. Set aside.
Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and carrot and cook for about five minutes or until tender.
Add the beef, stirring until well browned and crumbled about seven to 10 minutes.
Add the Italian seasoning and the crushed tomatoes. Continue cooking, stirring frequently, for about three minutes. Keep warm.
Stuff the peppers with the beef sauce and top with the mozzarella cheese.
Set the oven to broil and return the stuffed peppers to the oven. Watch closely and cook for about three minutes, or until the cheese is golden brown. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is two halves of a stuffed pepper.
Dairy-Free: Use dairy-free cheese . More Flavor: Add garlic, celery, fennel, and/or spinach to the beef sauce. Swap Italian
seasoning for ground cinnamon and ground cloves.
Additional Toppings: Fresh basil, parsley, oregano, red pepper flakes, parmesan cheese, salt, and pepper to taste.
