Sheri’s Coconut Chicken Soup Bariatric Edition

Print Recipe
Sheri's Coconut Chicken Soup Bariatric Edition
Instructions
  1. In a shallow dish, add the chicken breast and season with thyme, onion powder, half the sea salt and half the avocado oil.
  2. In a dutch oven, over medium heat, add the remaining avocado oil along with the onion and celery and cook for 5 minutes. Add the garlic and cook for 1 minute more. Add the chicken to the pot and brown on all sides, about 5 to 7 minutes.
  3. Add the broth and lower the heat to medium-low and let it simmer for about 10 minutes. Remove the chicken and shred it using two forks. Return to the pot along with the coconut milk, lime juice and remaining sea salt and stir to combine.
  4. Divide the chicken into bowls and top with arugula and avocado. Enjoy!
Recipe Notes

Leftovers: Refrigerate in an airtight container for up to three days.

More Flavor: Add mushroom powder to season the chicken. Top with chili flakes for

more spice.

Additional Toppings: Serve with tortilla chips for dipping.

 

NUTRITION

Amount per serving

Calories.....392

Fat...............28g

Carbs.........10g

Fiber............4g

Sugar...........3g

Protein........25g

Next Diet Trend J.E.R.F. – Bariatric Edition

I follow all the trends because I want to know what is being advertised as the newest, latest, and greatest diet fad out there. Here are some of the trends that have taken hold of our world over the past few years:
 
We’ve got …. 
Vegan
Paleo
Whole30
Keto
Carnivore …. Just to name a few…
 
I don’t think that we need to bash any of these dietary concepts. We are all biochemical individuals and what works for one person doesn’t necessarily work for us all. Some of us don’t want to eat meat (vegans) while others don’t want to eat anything besides meat (carnivore diet). Who’s to say that one is right and one is wrong?
 
AND … Do you know what irritates me? Why do “you” (not you but that person pointing their finger), care so darn much about how or what I eat? People get so caught up and passionate about their diet that they are willing to get aggressive with others who do not share their same concepts and opinions.
 
You Do You Boo.
 
What if it hurts my stomach to eat meat? Does that mean that I should just suck it up and eat meat anyways? Of course not. My body is telling me that it’s not so good for me and I would listen to those signs.
 
What if I drink milk and my stomach gets very sick? Should I just drink it anyway? Of course not. I may be lactose intolerant and that would mean that I need to stay away from most dairy products.
 
What if I have high blood sugars? That would mean that I should seriously consider staying away from the carbohydrates because those are the foods that will increase blood sugars and insulin levels BUT not EVERYBODY has issues with blood sugars.
 
We all need to do what is best for us. We need to listen to our bodies and we need to eat sensibly. 
 
Do you know what the new food fad is? I do and I am going to tell you. I like this new food fad.
 
J.E.R.F – Just Eat Real Food
 
So what does “real food” mean? Well has it been processed in a plant? Or does it come from a plant? 
 
Real food is the closest to nature that we can find. And you know what? Real food can be used in ANY of the diet treads. Watch this.
 
We can be PALEO and Eat Real Food.
We can be VEGAN and Eat Real Food.
We can be KETO and Eat Real Food.
We can be PLANT-BASED and Eat Real Food.
We can be CARNIVORE and Eat Real Food.
 
This new trend works with ALL the dietary trends out there.
 
So what is NOT real food? Anything that has been processed and packaged in a lab or factory or plant is not real food. 
 
Take a potato. That is real food. Now I take that potato and I cut it. I fry it. I add all sorts of chemicals to it. I package it and I sell it to you. That’s not a potato any longer. That is a portion of processed food.
 
Take almonds. Now grind those almonds to make some almond flour. So far, so good. Now to that flour, add all sorts of sugars and chocolate and flavorings emulsifiers, oils, etc. etc. Some may call it a “healthy granola bar” but I call it a packaged processed food. It is no longer healthy almonds or almond flour. It has been converted into something made in a food processing plant.
 
Let’s take Mac and Cheese in a box. Do you see Mac and cheese growing in the fields? Of course not. This is a portion of processed food.
 
What about donuts? Ever seen a donut tree? I rest my case.
 
What about cookies? If I make cookies at home with coconut flour, a dash of stevia, vanilla, egg, coconut oil, and a bit of cocoa, I don’t consider this a processed food. This is a dessert made out of whole foods. If I purchase this same concoction in the supermarket and the label lists a whole bunch of things which I don’t know what it is or where it comes from, then it is processed food. 
 
Food manufacturers need to add a lot of things to their products to make them “shelf-stable”. They also add things to their products for “mouth feel” and “taste”. We don’t want to be consuming these things.
 
If we stick to the foods which are close to nature, we will gain the biggest benefits. We need to stop feeding ourselves the pre-packaged foods which clearly state on the labels, “high in protein”, “high in fiber”, “low in carbohydrates”, etc. If they need to state things on the labels, then clearly we need to learn to flip the label over and dig in even deeper.
 
Let’s look at “mayonnaise made with avocado oil”. This always disappoints me. Do you know why the label states this? It’s because the mayonnaise company is trying to persuade me that they have a healthier option in mayo for me. The reason why mayo gets a “bad rap” is that one of the main ingredients is “canola oil”. Canola oil is one of the “baddies” when it comes to oils. It is highly inflammatory. Smart consumers have figured this out and are searching for healthier options. Go grab your mayo from your fridge, flip it over and see what the first ingredient is – it’s CANOLA OIL.
 
Now, the food giants have made this new(ish) mayo with avocado oil which is extremely good for us BUT they have still kept canola oil as the first ingredient. YUP, they’ve just taken their regular recipe and added a bit of avocado oil so that they can put on the front label “made with avocado oil”. They are not lying … it’s true BUT the canola is still there as the first ingredient. This irritates me.
 
It also irritates me when I purchase a “cauliflower pizza crust” and sure, it has some cauliflower in it BUT the carbohydrate count is not lower because they have 4 different flours in the crust which are not healthy at all. I feel lied to and I feel cheated and they sell it to me at 10 times the price of the regular pizza crust. I should have just flipped the label over and read the ingredients.
 
Let’s promise ourselves to be smarter consumers and 1/ buy more real food and 2/ learn to read those labels when we do buy something processed. 
 
I know that my clients try their best to make healthy decisions and I want to empower them to make the best decisions for their family and their health. Keep up the awesome work folks. You are worth it!!
 
Sheri Burke
Your RHN – Bariatric Nutritionist/ Surgery Coordinator

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Sheri’s Almond Pancakes – Bariatric Edition


Print Recipe


Sheri's Almond Pancakes - Bariatric Edition

Cook Time 20 Minutes

Servings

Cook Time 20 Minutes

Servings


Instructions
  1. In a medium-sized bowl, whisk together the almond flour, baking powder, eggs,
    sweetener, almond milk, coconut oil, cinnamon and sea salt.

  2. Heat a greased skillet over medium-low heat. Pour the batter into the skillet, no
    more than 1/4 cup at a time. Cook each side for 3 to 4 minutes or until
    browned.

  3. Place the pancakes onto plates and top with almond butter and almonds.
    Enjoy!


Recipe Notes

Leftovers: Refrigerate cooked pancakes in an airtight container for up to three days.

 Reheat in a toaster for easy leftovers.

Serving Size: One serving equals approximately 2 to 3 small pancakes.

Additional Toppings: Top with berries and/or maple syrup.

No Monk Fruit Sweetener: Omit or use coconut sugar and adjust accordingly for flavor.

 

Nutrition:

Amount per serving

Calories......401

Fat................35g

Carbs..........16g

Fiber............. 6g

Sugar............ 2g

Protein.........15g

My Diet 1 year Post Op  Bariatric Edition

What exactly should my diet look like a year out?? 
 
I love this topic. It allows me to dig in deep and discuss nutrition and all the benefits of eating a diet of real food.
 
So you have made up your mind and you are about to start the pre-op diet. You have all the foods lined up and your bariatric vitamins are set up and ready to go. It’s a very exciting time and as you embark on the pre-op diet, you begin to think about what comes post-op?
 
I guide my clients through those first few weeks before surgery and then we dig in post-surgery over those first four to six weeks. I slowly add foods back to your diet. We build up slowly. We add back yogurt, cottage cheese, creamy vegetable soups, mashed avocado, mashed berries, refried beans, and peanut butter.
 
Next up we try an egg, some tuna, some salmon.
 
Moving up the scale we add some soft chicken, high-quality deli meats, a bit of cheese.
 
By week 4 I am probably giving you a “prescription” to eat some red meat, like a few bites of filet mignon.
 
From that stage, you are onto real foods only and I like to remove that protein shake that you have been drinking and replace it with “real food”. This is a build-up over a few weeks. There is no hurry and some of my clients move through this phase more quickly and some move through it more quickly.
 
What comes next? We’ve done the pre-op diet. We’ve had our surgery. We have moved through the post-op guidelines. What is the next stage?
 
I see the first six months to a year as a “trial stage”. We are trying new foods. Our new tummies like some of the foods and hate some of the foods. I ask you to try “said” food once again after a few weeks if your tummy doesn’t like it. 
 
Once we are at the 6-month post-op stage, we’ve pretty much-made peace with “SallySleeve”. She’s the new boss of us and she decides if we are eating something or leaving it alone. We know what Sally wants. We know what Sally likes. We have an understanding that if Sally eats too much, she will get angry and kick us in the butt. She’s a tough cookie and she knows what she likes.
 
At this 6 month stage, I find that a lot of my post-op clients are starting to add back a few of their favorite “old” foods. This gets a bit tricky. They have lost a good amount of weight and they are feeling so much better. Their labs have come back greatly improved. They have got their “groove” back… BUT they are still not at their “goal weight”. Adding these foods back STALL the scale and once they’ve experimented a bit with their “old habits”, they generally jump back on the wagon and get back to their bariatric lifestyle. This “experimental stage” lasts on average 6 weeks before they get fed up and fully understand that old habits breed old results.
 
Back on track, we go and the weight loss starts up again :). By year one post-op my clients are nearing the finish line. A lot of them have reached their goal weight but most of them are struggling with the few last lbs. It’s normal because as we get closer to our goal weight, the harder it is to lose weight. This is where the tough get even tougher and begin to log their foods and start that important walking program. They increase their fluid intake and eat a bit more protein each day.
 
So here we are one-year post-op. What should our diet look like? What kinds of foods should we be eating? How should we be feeding ourselves regularly? 
 
This is how our diet should look one-year post op….
 
 
We should be eating a diet of whole, live, fresh, natural, good quality food. We will still have a good restriction so over-eating will still be difficult. 
 
 What gets easier is eating “slider foods” so we are going to stay away from those.
 
  • We will be eating foods high in protein such as fish, chicken, turkey, seafood, meat, eggs.
  • We will be eating high-quality dairy products (NO low-fat products) such as cottage cheese, greek yogurt, milk
  • We will be eating small amounts of healthy fat like olive oil, avocado oil, coconut oil, nuts, seeds, avocados, butter, cheese
  • We will be eating healthy carbohydrates like lots of low carb veggies and berries
 
 
So what does a healthy one-year post-op daily menu look like? How should I be eating? 
 
Here is a sample day for you to review…
 
  • Wake up and drink a cup of water followed by your tea or coffee (if you drink them).
  • Make sure to take your supplements!
  • Have Breakfast – one to two eggs with some spinach and a sprinkle of cheese
  • Make sure to drink water between breakfast and lunch
  • Lunch – Chicken salad / 3 ounces of chicken, one cup of greens and mixed veggies, salad dressing made with Greek yogurt, lime and cilantro – salt and pepper
  • Make sure to drink water between lunch and dinner
  • Dinner – a small piece of salmon with green beans topped with a pat of butter
  • Snack – a handful of almonds and a handful of strawberries.
  • Make sure to drink some more water in the early to late evening.

 

This is just a sample of the amount and kinds of foods you will be eating a year post-op. 
 
If you are at your goal weight and you don’t want to lose any more weight, I have some great options to get the scale STUCK so don’t be shy and reach out to me.
 
If you are following a one-year post-op eating plan like the one above and you are sleeping well and getting a walk in each day, the scale should still be moving approximately a half-pound to a pound each week.
 
Please remember that we are all biochemical individuals. We are not computers. We lose weight at a different rate and we gain weight at a different rate. We are constantly striving for a good and healthy diet and sometimes we are “rock stars” and other times are more difficult and we make poor food decisions. 
 
What I wanted to demonstrate is what a perfect post-op diet “should” look like one-year post-op. We are eating our way to good health by choosing foods wisely and keeping our blood sugars and insulin levels nice and low.
 
Here’s to you and your bariatric-groove!
Sheri – Your Bariatric Nutritionist RHN

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Too Much Chicken? – Bariatric Edition

Bariatric Chicken Rut – How to stay motivated with chicken, chicken, and more chicken?
 
Are you sick of chicken? Do you get bored with eating the same things over and over again? When we eat how we are supposed to eat – with a diet of whole, live, fresh, natural, good quality food, it can at times seem like “all we eat is chicken and veg”. When this happens, it’s a slippery slope because we start to long for foods that are not considered “our best options” while actively trying to lose weight, maintain weight or maintain our healthy blood glucose levels and insulin levels.
 
 it triggers insulin to respond and to flood your body to grab a hold of that excess glucose and to get it into your cells where it needs to be. This creates rising and falling blood sugar and insulin. Up and down and up and down and hunger follows the same trajectory. 
 
This was just the super “easy to understand” science behind why we need to limit processed carbs and sugar. It was just meant as a simple reminder.
 
Back to chicken lol 
 
I teach my bariatric clients to PRIORITIZE PROTEIN. Chicken is a handy protein. It is one of those foods at the top of the list for most of my clients. How much chicken can one person eat? When I get into a “check rut”, I try to get into other protein options like beef, eggs, fish, seafood, greek yogurt, and cottage cheese. Still, chicken is going to be high up there on the list so let’s get our “chicken game on”!!
 
I am going to give you 10 amazing recipes that you can rotate through that are high in protein (chicken) and full of flavor and pizazz! I dare you to tell me that you are bored with chicken. What happens is that we get bored with how we prepare chicken. Chicken can take on the flavor of whatever we want it to so getting some new recipes with some big bold flavors and really up the ante and make chicken a fun food again.
 
Another idea is to swap out the chicken in these recipes for shrimp, salmon, seafood, or beef. You can mix and match. Trust me, the chicken version of these recipes are low carb, flavourful and delicious and you can make the recipes for your entire family.
 
If you do make one of my recipes, make sure to tag me on Facebook with a picture of your recipe or share it with our “closed support group”.
 
Download the 10 chicken recipes HERE
 
I hope you enjoy the plan and meals.
 
Healthy Hugs, 
Sheri
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Coconut Almond Cups – Bariatric Edition


Print Recipe


Coconut Almond Cups - Bariatric Edition

Cook Time 1.15

Servings


Ingredients

Cook Time 1.15

Servings


Ingredients


Instructions
  1. Arrange paper baking cups on a plate or a small baking sheet. Set aside.

  2. In a mixing bowl, stir the almond butter with half of the melted coconut oil
    together until smooth. Stir in the vanilla, cinnamon and salt. The mixture will
    stiffen.

  3. In a second small mixing bowl, combine the remaining melted coconut oil and
    coconut butter together and stir until runny.

  4. Fold the coconut butter mixture into the almond butter mixture until just
    combined.

  5. Divide into the prepared baking cups. Freeze for at least one hour or until solid.
    Enjoy!


Recipe Notes

Leftovers: Keep in an airtight container or zipper-lock bag in the freezer for up to one

Month: Best to eat from frozen.

Serving Size: One serving is one piece.

Likes it Sweet: Add liquid stevia drops to taste.

 

Nutrition

Amount per serving

Calories.....179

Fat................17g

Carbs..........5g

Fiber............3g

Sugar..........1g

Protein.......3g

 

Summer Intermittent Fasting Bariatric Edition

 
I have a gift for you. I am so excited to share this. I love simplicity in the summer months. The days are long and the weather is hot and nobody wants to be chained to a hot kitchen. Salads, smoothies, and quick recipes are where it’s at for me during these months.
 
Introducing my “Summer Intermittent Fasting Bariatric Program. This program includes a 7-day meal plan, itemized grocery list, recipes, recipe picture, and a prep guide. The focus is on simple meals that use summer produce. Each recipe takes less than 30 minutes to minimize the time in the kitchen and maximize time enjoying the great outdoors. 
 
I’ve designed this plan so that there are three small meals each day. Some of the meals are repeated for your convenience.
 
I’ve also included the nutritional breakdown in each meal. You can see how many calories/ carbs/ protein and fat are in each meal.
 
This bariatric intermittent program provides balanced nutrition without frequent meals and snacks. I’ve prepared it with the “tinier tummy” in mind. The recipes are for 1 person but you can easily double them or triple them. I personally make a bit more for my family and I am sure to have leftovers so I don’t need to be constantly cooking.
 
It doesn’t matter the hours you choose to do your intermittent fast. I personally eat from noon until 7 pm and the rest of the time I am fasting which means I am drinking water and tea.
 
If you choose to eat from 9 am until 5 pm, that’s fine. This is your personal preference and your personal plan. Do what works best for you and your lifestyle. 
 
The calories are between 750 and 950 each day. If you are hungry, add a bit more food – I’ve left you some space to do that.
 
If you don’t like a recipe, swap it out for another one. If you are not into “fish”, change the protein to chicken. Don’t get too caught up in the details and follow one of my main rules for all my clients, “don’t eat anything you don’t like” – and I mean that. I don’t like onions, so I don’t eat them. 
 
This plan I put together for you provides balanced nutrition without frequent meals and snacks. Calories are distributed between three meals per day, which are intended to be consumed within a restricted eating window of approximately 6 to 8 hours. 
 
Download the plan HERE! 
 
I hope you enjoy the plan and meals.
 
Healthy Hugs, 
Sheri
 

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Creamy Cilantro Dressing


Print Recipe


Creamy Cilantro Dressing

Add yogurt, cilantro, lime juice, stevia and sea salt to the bowl of a food
processor. Blend until smooth. Add water to thin the consistency of the
dressing if necessary.

Season with additional salt or lime juice if needed. Transfer to an airtight jar or
container and refrigerate until ready to use.

Prep Time 5 minutes

Servings
people


Ingredients

Prep Time 5 minutes

Servings
people


Ingredients


Recipe Notes

Leftovers: Refrigerate in an airtight container for up to five days.

Serving Size: One serving is approximately two tablespoons of dressing.

More Flavor: Add roughly chopped jalapeno pepper for a spicy dressing.

Make Vegan: Use coconut or cashew based yogurt instead of Greek yogurt.

 

 

Calories...16

Fat..............0g

Carbs........2g

Fiber......... 0g

Sugar.........1g

Protein......2g

Reinventing My Summer Salad – Bariatric Edition

Last week I talked about hamburgers and sabotage.   I hope you got the chance to read that blog and if you didn’t, here is the link for it https://international-patient-facilitators.com/hamburgers-and-sabotage-bariatric-edition
 
This week I am sort of staying along the same lines of how we can sabotage ourselves with the food choices we make. Each season has food landmines.  When I think about Summer and the gorgeous ways we eat and entertain while the weather is nice and the sun is shining bright, one main dish that comes to mind is the “Summer Salad”.
 
There are so many ways to incorporate fresh vegetables and fruit into our diets during the Summer months.  Remember, I am from Quebec, Canada so our summers are very short and very hot and humid.  We don’t want to be slaving away in the kitchen over a hot stove or oven.  We grill outdoors at least 4 times a week.  We cook up perfect sources of protein along with tons of veggies on the grill.  It’s mid-June and I am not at all tired of smelling the food on the grill.
 
Another typical Summer meal for me is a big salad.  Gosh, so many ways to make the perfect salad.  You’ve got your typical Greek Salad with cucumbers, tomatoes, onions, feta cheese, and olives topped with olive oil and salt.  
 
You’ve got the Caprese Salad with fresh tomatoes, basil, and mozzarella cheese, topped with olive oil and balsamic vinegar.
 
You’ve got the Cobb Salad that is loaded with eggs, ham, cheese, lettuce, tomatoes, cucumbers, and a creamy dressing.
 
So that is where I am going with this blog.  Salad dressing … and all the ways to reinvent it.
 
Why would we want to reinvent our salad dressing?  Well, this is where it can go “all wrong” very quickly.  We have a beautiful bowl full of fresh veg, fruit, and protein, and then we top it with some salad dressing we buy at our local grocery store. The picture on the front of the label shows onion, garlic, cilantro, and a few other perfect foods.  What the front label doesn’t show is canola oil or any of the sugars, artificial flavors, colors, emulsifiers, stabilizers, and the list goes on and on.
 
For today’s purpose, let’s just talk about canola oil.  It is almost ALWAYS the first ingredient in your salad dressing.  It doesn’t matter if your dressing says “made with avocado oil or olive oil”… the first ingredient will be canola oil and then further down the list you will find the avocado or olive oil added.  
 
What’s canola oil? Canola oil is a vegetable oil derived from the canola plant.  Canola oil is not a good source of nutrients and it can contain small amounts of trans fats that are harmful to your health.  Trans fats, something like you will find in canola oil,  is not good for you.  They are associated with heart disease, obesity, and even memory loss.
 
So if your salad dressing contains canola oil, what can you use as a replacement?  My favorites are avocado oil and olive oil.  I don’t use them often but other healthy oils include walnut oil and pumpkin seed oil.  
 
Some of my Summer salads will have healthy oils added but what about a creamy dressing? How can you replace your favorite ranch dressing or your favorite creamy dill?  I’ve been experimenting with different salad dressings this summer and I want to share some ideas with you.
 
This recipe contains no added oils and it is high in protein and super healthy for you!  It is also packed with flavor.
 
SHERI’S CREAMY CILANTRO OR DILL / LIME SALAD DRESSING
 
*I use my food processor and I add:
 
  • 3 tablespoons of high-quality greek yogurt, 
  • 1 freshly squeezed lime or lemon
  • Splash of vinegar or apple cider vinegar
  • 1/4 cup of cilantro or dill
  • Lots of seasonings like salt and pepper
  • A tiny amount of stevia
  • 1 to 2 tablespoons of water if you would like it thinner
 
*blend for a minute and serve immediately or store in a glass container in the fridge for a few days.
 
Sheri’s Creamy Dressing is high in protein and low in calories!  I am not an obsessive calorie counter but I don’t feel like consuming 400 calories in salad dressing (if ya know what I mean). 
 
How easy was that?  Yes, I know it would be easier to just pour some pre-made salad dressing onto my salad but I am trying to stay away from the canola oils and my other worry is the amount of dressing I like to use.  The serving size on the back label of the dressing says 1 tablespoon.  Hello, who eats 1 tablespoon of dressing?  I use more like 3 big tablespoons.  That’s adding a whopping amount of calories and canola oil to my salad.
 
If you are not into cilantro or dill, you can just make the greek yogurt base and add whatever flavors you like. You can use my recipe or reinvent it to your taste.  Another option is taking one tablespoon of your favorite pre-made salad dressing as a base and to that, you add the greek yogurt and additional seasonings.  
 
When I was younger, I didn’t eat so many salads.  I didn’t worry much about a bit of salad dressing.  Now that I am eating salads every day, the amount of dressing I eat is going to make a difference in my overall health.  This is why I’ve started taking my salad dressing seriously.  I am reinventing it and finding ways to introduce different flavors to my salads.  I feel better about using greek yogurt as a base and I’ve also experimented with using cottage cheese as a base.
 
Let me know if you decide to try my recipe for your summer salads.  Give it a try.  You may like it!
 
Here’s to you and your health!
Sheri

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.

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

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Hamburgers and Sabotage – Bariatric Edition

Another week flies by. We are almost in full-blown summer and the grills have been fired up. We are starting to have people in our backyards even if we may be social distancing. Something got me thinking about the ways we sabotage ourselves and that “thing” was hamburgers! 
 
You know how it goes … the hamburgers are on the grill. They are smelling perfect. Oh, the delicious smells of Summer. The grill chef (your husband) asks if you want cheese on your burger. “Why of course I want cheese”, you say! “Would you like a slice of bacon on your burger”, he responds. “Yes, Yes, Yes, Please”, is your answer. Ketchup? “yes please”!
 
Notice how he never asked me if I want the bun because he knows that I won’t eat it. Heat a bun for me”, I say. That’s exactly how I have started to sabotage myself. 
 
I mean, how bad can the bun be? IT’S NOT, if you just eat the small bun one time and then move on. For me, just that small bun can put me on a downward spiral. Accepting the bun means that I am also going to grab a handful of chips to place beside my PERFECT burger. I am also going to take a spoonful of potato salad because if I am going to do carbs, I am going to do them RIGHT. 
 
If you eat just the tiny bun and that’s it, then ignore my little rant but if you are like me, and you allow the tiny bun to seriously side-rail you then you need to do what I am going to do,,, just cut it out and get real and stop asking for a tiny, heated bun and make yourself a chaffle bun, or buy yourself a bag of low carb buns to keep in the freezer or eat the darn burger without the bun OR use a bunch of lettuce to make the bun. 
 
Just cut it out if you are making the same errors that I’ve started making … nobody needed bariatric surgery because they ate one hamburger bun. Nobody needed bariatric surgery because they love to eat only protein with veggies. Look, one of the reasons why we gain tons of weight is because we don’t know how to do refined and processed carbs correctly and we just overdo it. 
 
How bad is the rice? BAD if you do the rice with the sweet Chinese chicken balls.
How bad is the bread? BAD if it sits on your plate beside the big plate of pasta covered in Alfredo sauce.
How bad can the hamburger bun be? BAD if it’s sitting on the plate with the chips or fries and potato salad.
 
Now, if you do a meal like this “once” and move back to protein and veg, then forget about this blog post BUT if it puts you on a downward spiral then let’s have a good look at what’s happening and just cut it out.
 
I’ve fallen into a bit of a “salad dressing trap” a few times over the last few weeks. I make a gorgeous salad. My plate looks amazing and you know what would go perfectly with that salad? Ranch dressing! Of course, we all have a gorgeous bottle of ranch dressing in our fridge, right? 
 
Who eats one tablespoon of ranch dressing? I don’t see any hands up. You know why? It’s because we eat a lot more than a tablespoon of ranch at a time. We eat more like 4 tablespoons of ranch minimum. All my hard work of trying to eat correctly has just been sabotaged by ranch dressing. Don’t believe me? Turn over the bottle of ranch and see what is in it. It is full of sugar and it is also full of canola oil. That’s the bad stuff that does really bad stuff inside your body.
 
There are tons of examples that I can give of what I do in my journey to wellness that sabotages me. I want you to try to identify yours and then take some steps to make things better. 
 
This week I am going to do a few things to help myself along the way. First up… ever hear of a chaffle? You probably have and it takes about two minutes to make two of them and they are the perfect replacement for the hamburger bun. Instead of having that burger with cheese and bacon and ketchup, I can do the following: skip the processed cheese on the burger because it is not real cheese and it’s loaded with junk. I can make a chaffle which is a small amount of mozzarella cheese and an egg. This chaffle-bun holds up perfectly against my juicy hamburger and I can add some sugar-free ketchup on top. I have just taken my burger to a new level. 
 
What about that ranch dressing? Well, I got in my kitchen last weekend and created a ranch dressing that tastes superb and is high in protein and healthy for me. I took my food processor and I added a couple of spoonfuls of cottage cheese. My Greek yogurt had gone bad so I needed to throw it out but the Greek yogurt would have been perfect also. To that base I added my favorite seasonings, a touch of stevia, a big squeeze of lime and I blended it up – it turned out AMAZING. I will do some more experimenting with some different salad dressings this week and I will share them with you. You can put them in a small container in the fridge and they stay good for about 5 days. I will add some avocado, cilantro, etc, and share them with you. 
 
So, I guess in closing today I want to say that I don’t want to vilify hamburger buns. I don’t want to vilify ranch dressing. I do want to look closely at my personal habits and see if I can find a way to healthify them. Remember, it’s not just the darn hamburger bun for me. It’s a spiral that happens and the bun turns into French fries and ice-cream and gimme gimme gimme all the carbs. Before I know it, I am watching Netflix and chowing down on gummy bears and not the healthy ones I make in my kitchen.
 
Why don’t you take a look at your habits and if you have something that is derailing you, and you don’t have a good replacement for it, reach out to me, and together we can find something that may work to replace “said” item for you.
 
Healthy Hugs Minus the Bun!

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.

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