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Month: May 2023

30May
 
I often have clients reach out a few months post op to ask me what their daily meal plan should look like.  Those of you who know me, know what I am going to tell them ….

Eggs for breakfast, chicken salad for lunch, meat or fish with a veg for dinner.  Rinse and repeat. Try not to be grazing.  If you choose to snack, then plan your snack.

 A few months after surgery, you will be able to consume approximately 800 to 1000 calories per day.  That’s what the average post bariatric patient is able to get in if they are choosing “whole foods”. 

What I really want you to see is just how much food is in my meal plan.  I know that some of you will think, “that’s a lot of food”.  This is what happens when we eat real food and stay away from the refined and processed carbohydrates.

This is a sample meal plan – high in protein, low in carbohydrates, 800 calories.  Let me know if you try it and how you liked it.
 
Meal 1: Breakfast
 
  • Scrambled eggs (2 eggs) cooked with non-stick spray or a small amount of olive oil (140 calories, 12g protein)
  • Spinach (1 cup) sautéed in olive oil (50 calories, 3g protein)
  • Turkey bacon (2 slices) (70 calories, 10g protein)
  • Total: 260 calories, 25g protein

 

Meal 2: Snack
 
  • Greek yogurt (non-fat, unsweetened) (1/2 cup) (60 calories, 11g protein)
  • Almonds (10 almonds) (70 calories, 2g protein)
  • Total: 130 calories, 13g protein

 

Meal 3: Lunch
 
  • Grilled chicken breast (3 ounces) (140 calories, 27g protein)
  • Mixed greens salad (2 cups) with cherry tomatoes, cucumber, and balsamic vinaigrette (100 calories, 2g protein)
  • Cottage cheese (1/2 cup) (80 calories, 14g protein)
  • Total: 320 calories, 43g protein

 


Meal 4: Snack
 
  • Protein shake made with unsweetened almond milk (1 scoop of low-carb protein powder) (120 calories, 25g protein)
  • Total: 120 calories, 25g protein

 

Meal 5: Dinner
 
  • Baked salmon fillet (4 ounces) (240 calories, 28g protein)
  • Steamed broccoli (1 cup) (50 calories, 4g protein)
  • Total: 290 calories, 32g protein

 

Meal 6: Snack
 
  • Celery sticks (2 medium stalks) with almond butter (1 tablespoon) (100 calories, 3g protein)
  • Total: 100 calories, 3g protein


Please note that this meal plan is just an example and may not be suitable for everyone. It’s important to customize your meal plan based on your individual nutritional needs and preferences. Additionally, make sure to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues.

 

Healthy Hugs,

 

Sheri Burke

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.

 

Click on the picture 

16May

Maintaining motivation throughout the journey is crucial


Embarking on a weight loss surgery journey is a significant decision that requires dedication, commitment, and perseverance. While the procedure can provide a powerful tool for achieving sustainable weight loss, maintaining motivation throughout the journey is crucial for long-term success. In this blog, we will explore effective strategies to help you stay motivated and focused on your weight loss goals.

Set Realistic Expectations:

One of the keys to staying motivated is setting realistic expectations. Understand that weight loss surgery is not a quick fix but a lifelong commitment to healthier habits. Remember that progress may vary from person to person, and the rate of weight loss may fluctuate. Celebrate each milestone along the way, no matter how small, and focus on the positive changes happening in your life.

Create a Supportive Environment:

Surrounding yourself with a supportive network is essential for maintaining motivation. Joining a weight loss surgery support group or finding an accountability partner can provide invaluable encouragement and guidance. Share your experiences, challenges, and triumphs with people who understand your journey. Their support will help you stay motivated during both the highs and lows.

Celebrate Non-Scale Victories:

While weight loss is an important goal, it’s equally essential to acknowledge and celebrate non-scale victories. These victories can include increased energy levels, improved sleep quality, reduced medication requirements, or fitting into clothes you couldn’t before. Recognizing and appreciating these accomplishments will help you stay motivated and focus on the positive changes beyond just the numbers on the scale.

Keep a Journal:

Maintaining a weight loss journal can serve as a powerful motivational tool. Write down your goals, track your progress, and reflect on your emotions and experiences. Documenting your thoughts and feelings will provide insight into your journey and help you identify patterns or triggers that may impact your motivation. Additionally, seeing how far you’ve come can be a great source of inspiration during challenging times.

Set Short-Term Goals:

Breaking your weight loss journey into smaller, manageable goals can make the process less overwhelming and more motivating. Set weekly or monthly targets that align with your overall objectives. As you achieve these mini-goals, you’ll experience a sense of accomplishment that will fuel your motivation to keep pushing forward.

Focus on Health, Not Perfection:

Remember that the purpose of weight loss surgery is to improve your overall health and well-being. Instead of striving for perfection or comparing yourself to others, prioritize developing healthy habits. Celebrate the positive changes you’re making in your lifestyle, such as incorporating regular exercise, choosing nutritious foods, and practicing self-care. Embrace the journey as a transformation of your entire being, both physically and mentally.

Reward Yourself:

Rewarding yourself along the way is an effective way to stay motivated. However, it’s important to choose non-food rewards that align with your health goals. Treat yourself to a massage, buy new workout clothes, or plan a weekend getaway. These rewards serve as reminders of your progress and provide positive reinforcement to keep you motivated.

Practice Self-Compassion:

Weight loss journeys can be challenging, and setbacks are a normal part of the process. Instead of beating yourself up over a slip-up or a temporary plateau, practice self-compassion. Be kind to yourself, forgive any lapses, and refocus on your goals. Remember that every day is a new opportunity to make positive choices and move closer to your desired outcome.

Staying motivated on your weight loss surgery journey is a continuous process that requires patience, perseverance, and self-compassion. By setting realistic expectations, creating a supportive environment, celebrating non-scale victories, and focusing on your health, you can maintain your motivation and achieve long-term success. Remember, this is a transformative journey that extends far beyond the numbers on the scale. Embrace it with determination and a positive mindset, and you will reap the rewards of a healthier, happier life.
 

Healthy Hugs,

 

Sheri Burke

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.

 

Click on the picture 

9May
I want to see the recipes that I’ve created for you come alive in YOUR kitchen!

 Cooking can be a time-consuming and daunting task, especially after a long day at work or school. However, with the rise of one pan or skillet recipes, meal preparation can be simpler and more efficient than ever before. These recipes require only one pan or skillet, allowing you to quickly and easily whip up a delicious meal without spending hours in the kitchen.

One of the primary advantages of one pan recipes is that they save time. Unlike traditional recipes that require multiple pots and pans, these recipes allow you to cook everything in one dish, reducing the number of dishes you need to clean afterward. This not only saves you time but also makes cleaning up a breeze.

In addition to saving time, one pan recipes are also quick and healthy. Many of these recipes feature ingredients such as vegetables, lean proteins, and whole grains, making them a nutritious and balanced meal option. One pan recipes are perfect for busy individuals or families who want to prepare healthy meals but don’t have the time or energy to spend hours in the kitchen.

Another great thing about one pan recipes is their versatility. They can be adapted to suit different dietary preferences and restrictions, such as vegan, gluten-free, or low-carb diets. With a little creativity, you can use a wide range of ingredients and flavor profiles to create a variety of delicious meals.

Enjoy these 9 recipes I’ve put together for you.  If you make one of them, post it and tag me.  I want to see my recipes come alive in your kitchen.
 

Healthy Hugs,

 

 

Sheri Burke

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.

 

Click on the picture 

3May

Did you have bariatric surgery? Did you almost get to your goal but you are having a hard time making it all the way?  Continued weight loss can be a frustrating process, especially when you’ve hit a plateau and the scale seems to have stopped moving. Despite your best efforts, the numbers just won’t budge. But don’t despair – there are ways to get the scale moving again and kickstart your weight loss journey to reach your bariatric surgery goal.
Here are some tips to help you break through your weight loss plateau:

Reassess your calorie intake: As you lose weight, your body requires fewer calories to maintain its weight. Therefore, the amount of calories you were consuming when you first started your weight loss journey may not be appropriate for where you are now. Use a calorie tracking app to monitor your intake and make sure you’re not consuming more calories than you’re burning.
 
  • Mix up your exercise routine: If you’ve been doing the same exercise routine for a while, your body may have adapted to it and is no longer burning as many calories. Try incorporating new exercises or increasing the intensity of your current ones. This will challenge your body and help you burn more calories.
  • Increase your protein intake: Protein is important for building and maintaining muscle, which in turn helps you burn more calories. Aim for at least 20 grams of protein with each meal to keep you feeling full and satisfied.
  • Drink more water: Staying hydrated is important for weight loss as it helps keep you feeling full and reduces the likelihood of overeating. Aim for at least 8-10 glasses of water per day.
  • Get enough sleep: Lack of sleep can disrupt your hormones and lead to increased hunger and cravings. Aim for 7-8 hours of sleep per night to help regulate your appetite.
  • Reduce stress: Chronic stress can increase levels of the hormone cortisol, which can lead to increased appetite and weight gain. Try stress-reducing activities such as yoga, meditation, or deep breathing exercises.
  • Track your progress: It’s important to track your progress to see if the changes you’re making are having an impact. Take measurements, track your weight, and monitor your food intake and exercise routine. This will help you identify areas where you need to make adjustments.
  • Be patient: Remember that weight loss is a journey, and it takes time to see results. Don’t get discouraged if the scale doesn’t move as quickly as you’d like. Keep making healthy choices and the results will come.

 

In addition to these tips, it’s important to remember that weight loss is not just about the number on the scale. Focus on other aspects of your health such as how you feel, how your clothes fit, and how much energy you have. These are all important indicators of progress, even if the scale doesn’t show it.

It’s also important to remember that weight loss should be approached in a sustainable way. Extreme exercise routines may lead to quick results, but they’re not sustainable in the long-term. Focus on making small, healthy changes that you can maintain over time.
If you’ve hit a weight loss plateau post bariatric surgery, don’t give up. There are many strategies you can use to get the scale moving again. Reassess your calorie intake, mix up your exercise routine, increase your protein intake, drink more water, get enough sleep, reduce stress, track your progress, and be patient. With time and persistence, you can break through the plateau and achieve your weight loss goals.
If you would like to chat, you know where to find me.  Together we can set some goals, review your diet and exercise program, and get you back on track. Send me an email – I’m here for you.
 

Healthy Hugs,

 

Sheri Burke

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.

 

Click on the picture