Chat with us, powered by LiveChat

Sheri’s Keto-Buns

Print Recipe
Sheri’s Keto-Buns
Cook Time 7 Mnts
Servings
serving
Cook Time 7 Mnts
Servings
serving
Instructions
  1. Mix all the ingredients together until it forms a sort of cake batter consistency. You can switch out the mayo for sour cream.
  2. Heat the chaffle iron and make two buns, the exact same size.
  3. Cook for a few minutes each side until fully cooked.
  4. Eat immediately, store in the fridge for up to 3 days or freeze for future use.
Recipe Notes

NUTRITION

amount per serving

 

Calories......223
Fat.................19g
Carbs............5g
Fiber.............2g
Sugar............1g
Protein.........11g

 

Let’s Talk Revision Surgery – Bariatric Edition

Why Would Anybody Require a Revision Surgery – Let’s get into it.
 
Revision Bariatric Surgery – What is it? 
 
I get a lot of questions about “Revision Surgery” which can also be called “Conversion Surgery”.  
So what is it?  It is a laparoscopic bariatric surgery that is performed AFTER the original bariatric surgery.  
 
  • Revision surgery can be re-doing a VSG to make the pouch smaller.
  • Revision surgery can be revising a VSG to a mini-gastric bypass.
  • Revision surgery can be revising a VSG to a full gastric bypass.
  • Revision surgery can be the removal of a lap band which is then converted to a sleeve, mini or full bypass.
  • Revision surgery can be re-doing a full bypass or a mini bypass.
  • Revision surgery can be re-doing a duodenal switch surgery.
 
There are many different types of revision bariatric surgeries.
 
So why would somebody require revision surgery after their first bariatric surgery?
 
Some people regain their weight and they want to get back into control through surgery as dietary interventions did not work for them.
 
Others have lost a tremendous amount of weight but they still have a large amount of weight to lose.
 
Some people have a good restriction but they are not losing their weight quickly enough so they choose a malabsorption procedure to help with the process.
 
Others had their first bariatric surgery many years ago and they feel like their restriction or malabsorption is not what it once was.
 
Just like there are many different revision surgeries, there are also as many reasons as to WHY you would need revision surgery.
 
I don’t want any of my clients to feel shy or embarrassed to reach out if they have questions about revision surgery.  We can talk about the “whys” and also about the “possible revisions” as well as the “pricing”.  Some of my clients do fine with dietary interventions but if they do not, revision is always a possibility.
 
I know that when you are newly operated, you have the very best intentions and you make the best food choices but sometimes life has a way of “getting in the way” and regain can occur.  There are so many reasons why people can get derailed.  There are divorces, pregnancies, depression, career changes, illness, geographical changes, addictions, poor support systems – the list goes on and on.  
 
This is a “no shame” zone.  If you need help, please reach out to me.  We can discuss what’s been going on and if you are a good candidate for laparoscopic bariatric revision surgery.
 
 
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and 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

 

The Happy Diet – Bariatric Edition

What could “Happy” and “Diet” have in common? I think you will like this one.
 
Healthy
Adult
Purging
Processed 
Yuck
 
That’s what HAPPY stands for and I am going to start using this as part of my “regular talk”. I want to use positive words to create positive habits.
 
So what exactly am I trying to say with this HAPPY acronym?
 
I want you to think about all of the yucky stuff that is hiding there… as in, the processed foods lurking in the dark corners. I have two teens (17 and 19), so there is going to be some junk food in my house in the form of boxed cereals, chips, cookies, etc. 
 
In a perfect world, I would NOT have these things in my fridge BUT I don’t live in a perfect world. I try my best and the processed foods that I have for my teens are NOT for me. Sure, there will a slip up occasionally but I also have my own “treats” set aside and those are “just for Mom”. 
 
In a perfect world, I would make my kids eat my treats and not buy them anything that is “bad” for them. They are almost adults and they are going to make their own decisions regarding food. They have had a lifetime of “food education” with me and sometimes they make wickedly good decisions and sometimes they make terrible choices. Just like any human. 
 
I also believe that our food choices are built up over a lifetime. What I used to love (Kraft Dinner), tastes very different today. My love of Cheerios in the “good old days”, has entirely disappeared. If I eat a bowl of Cheerios today, I feel hungry 10 minutes later. I can tell that this is fake food. It is PROCESSED YUCK. 
 
Now, getting back on topic… what is “processed yuck”? What are we talking about when we say “refined and processed” foods? A lightly processed food will be any food that has been altered in some way during preparation. Food processing can be as basic as freezing or canning something. I am not concerned about this type of processing. I eat frozen fruit and veg all the time. If I don’t have time to prepare beans, I can always open a can. These are not the foods that I fear.
 
People in Canada and the US consume almost 50% of their daily calories from ultra-processed foods, according to recent research commissioned by the Heart and Stroke Foundation.
 
We can also see this as half of the foods we eat each day have been significantly changed from its original state. How has it been changed? There has been salt, sugar, fat, additives, preservatives, flavors, colors, emulsifiers added.
 
Food has a huge impact on our health and if we are eating things that are ultra-processed, we are doing ourselves harm. Ultra-processed foods come in the form of candy, ice cream, chocolate bars, protein bars, chips, pizza, and baked goods. This is just the obvious “tip of the iceberg”.  
 
THE MORE ULTRA-PROCESSED FOODS WE EAT, THE LOWER THE QUALITY OF OUR NUTRITION IS GOING TO BE.
 
This is what our diet should look like post-bariatric surgery ….. 
 
Think about vegetables, berries, nuts, seeds, eggs, poultry, meat, fish, seafood, herbs, spices, and full-fat dairy products like Greek yogurt/cottage cheese.
 
Not everything in a package is “bad for you”. What about low carb bread, tuna, cheese, canned beans? These foods are super convenient and they can help you to build very nutrient-rich meals. These foods are considered “processed” because they contain added ingredients like oil, sugar, and salt.
 
Now, the category we need to stay away from is the ultra-processed stuff. How can we tell if it’s overly processed? These types of foods are going to go through multiple processes and they contain a lot of added ingredients. Simple examples are sodas, ice cream, boxed breakfast cereals, canned soups, french fries, and chicken nuggets.
 
How can we stay away from these types of ultra-processed foods? 
IT’S SIMPLE. 
 
We just need to spend more time in our kitchen and cook more. Take control over your kitchen and you will be able to take control over your health. Let’s take a hard look at what goes into our grocery carts and let’s try to fill it with whole, fresh, live, natural, good quality FOOD. 
 
Buying a TV dinner doesn’t count as real food. We need to buy and cook the meat, clean and mash the sweet potato and scramble our own eggs. “Convenience Foods” are not so convenient years down the road when we are riddled with high blood pressure and even higher triglycerides. 
 
Living a bariatric lifestyle means becoming a BOSS in your kitchen and taking back control of your food decisions. Let’s move as far as we can from the food manufacturers. Let’s get as close as we can to the real food source. 
 
Let’s be HAPPY – Happy Adults Purging Processed Foods!!
 

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

 

Elevator Analogy – Bariatric Edition

In my opinion, we can compare “Weight Loss Surgery” to an elevator. What does that mean? Allow me to explain.
 
We are going to travel 10 flights with the bariatric elevator. 
 
We get on the first floor with the pre-op diet. 
The Second Floor is your actual bariatric surgery. 
The Third Floor is the first few weeks post-op. 
The Fourth Floor is 6 months post-op. 
The Fifth Floor is at 8 months post-op. 
The Sixth Floor is where we are close to our goal but “not quite there yet”. 
 
THIS IS WHERE A LOT OF PEOPLE GET OFF THE ELEVATOR.
 
There are a lot of people on the 6th floor. They are all celebrating their victories and sipping on a Starbucks coffee. They are healthier and happier and in a good place. They start taking their diet a bit less seriously and some bad habits can start to creep back into their lifestyle.
 
GET BACK ON THE ELEVATOR!!! TAKE IT TO THE 10th FLOOR.
 
This is where we need to climb back on the elevator. We need to take it all the way to the TOP. Don’t get off and get settled. Get back on and fight to get to your goal. There are fewer people on the 10th floor. They have taken their journey to the end-goal. They are focused on maintenance and what comes next. It’s a great group to be in!
 
If the elevator is broken, then take the stairs ….
 
Remember, we can get back on the elevator at any time. If you haven’t reached your goals, it may be time to climb aboard and push the button on the 10th floor. The time is here and the time is now. There is no more time to waste. 
 
We may not be in control of what is happening during 2020 BUT we CAN be fully in control of reaching our weight loss goals right now. Hop on my elevator and let’s rise to the TOP.
 

If you need assistance, take a look at my 1-on-1 Bariatric Nutrition Coaching. It’s a 3-week program to get you to the 10th floor. 

 
Healthy Hugs, 
Sheri Burke – Your Bariatric Nutritionist and 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

 

Recreating Recipes – Bariatric Edition 

I love food. I love to eat it, I love to buy it, I love to cook it.
 
When I first understood the science behind what specific macronutrients do to blood sugars and insulin levels, I wanted to sit down and CRY.  
 
“Are you telling me that when I eat pasta, my blood sugars will skyrocket”? That’s exactly what my professors were telling me.  To make matters even worse, I got to wear a continuous glucose monitor (CGM) so I could see what reactions my body had when eating a bagel.  You cannot fight with the data.  When I ate bread, pasta, rice, potatoes, and oatmeal, my body reacted and not in a great way.  If you are ever doubting the science, get yourself a CGM.  It will put things into perspective for you.
 
How does that saying go?  “Bariatric surgery is a lifestyle, not a diet”?  Yes, that’s the one!  So, since this is going to be a lifestyle choice then we cannot expect ourselves to “go without” forever and ever?  I mean, if we are depriving ourselves then how long will it be until we fall off the low-carb wagon and fall face-first into a bowl of ice-cream? 
 
 
I have a better idea!  Let’s recreate the ice-cream so that it is JUST AS GOOD as the real stuff.  I am not talking about “buying that keto ice-cream container”. I am talking about using top ingredients so that our new ice cream is tastier than that stuff you get in the supermarket.  
 
Let’s put in the work and find amazing recipes that don’t raise our blood sugars and insulin levels.  These types of recipes are going to be much more satisfying.  You eat them and you feel good afterward.  You are not starving hungry after 20 minutes.  
 
We need to LEVEL UP and find what works for us.  Here are some samples of what I am talking about when it comes to “finding your groove” in your low-carb kitchen…. 
 
I love oatmeal in the fall and winter.  I also love it as a snack in the evenings.  It’s that gooey warmness that fills my kitchen with a cinnamon smell. When I eat oatmeal, I am left with a starving feeling very shortly afterward.  I remember reading articles about how a big bowl of oatmeal in the morning was supposed to fill me up and keep me satisfied until noon.  Didn’t do this for me, unfortunately.  I stopped eating it a few years ago and just this year I found out how to recreate it so that it had the same texture and taste as my old oatmeal.  
 
I spent the time researching it and I bought the ingredients and I experimented in my kitchen.  If you don’t experiment, you will never figure out what works for you.  Today I am still tweaking my recipe.  Right now my favorite No-Oatmeal recipe contains almond flour, coconut flour, flax meal, and hemp hearts with a touch of cinnamon and stevia.  I cook it on the stove for a minute with a bit of almond milk.  A few months ago I was also adding chia seeds but I stopped adding them as I found them to be too strong in taste for my no-oatmeal.  You need to figure out what works for you.  Bop and Weave.  Experiment. 
 
Bread – I have a few go-to recipes for bread replacements.  Sometimes I like my 90-second microwave bread and sometimes I like my chaffle bread.  It all depends on my mood and the season.  Sometimes I like to use big lettuce leaves as the bun on my hamburger but right now I have a super good recipe with my chaffle maker that recreates the hamburger bun.  When I make hamburgers for my family, my brain is also making a mental note of whether or not I have the ingredients to make my “chaffle buns”.  This is my lifestyle.  It is not a “one-off” for me.  I want you to get here also.
 
Pizza.  Look, pizza is probably one of my very favorite foods in the whole wide world.  I cannot go without it. I used to build pizza into my weekly “cheat” and then I got to thinking … why don’t I recreate those flavors in my kitchen and not send my blood sugar on the weekly rollercoaster.   I started with an almond flour dough that I made in my kitchen.  It was “so so”.  I tried with coconut flour.  I then started experimenting with using zucchini as a pizza base and I also used fresh cauliflower.  Today I make the BEST pizza stuffed mushrooms!  All the awesome flavor of pizza with NONE of the GUILT.  Now I get to eat pizza a few times a week. I just do it differently. I no longer miss and crave pizza since I found my Pizza-Groove in my kitchen.
 
I believe that you can recreate almost all of your favorite things.  When you first buy the ingredients, it seems expensive but believe me, it is a lot less expensive in the long run.  Sure, a bag of almond flour can run up to 17 dollars but that bag of almond flour will be used for many recipes in your kitchen.  A single pizza is going to cost me upwards of 20 dollars and that is only one meal and all that is left is the empty box afterward.  
 
I am now on the hunt for the perfect replacement for CHIPS.  Oh ya, I am a total chip-freak also.  Gimme all the chips.  I am going to figure this one out and when I do I will share it with you.  This is my lifestyle.  I don’t feel deprived.  I upgrade the dishes when I miss them.  
 
I want the same for you.  Get curious in the kitchen.  Figure out what you miss and then make your new version.  If it’s not perfect the first time you make it, research some more and try again.  You’ve got this!
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and 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 Keto Mini Quick Bread – Bariatric Edition


Print Recipe


Sheri's Keto Mini Quick Bread - Bariatric Edition

Servings
People1

Servings
People1


Instructions
  1. Add a couple drops of oil to a round ramekin to grease the bottom and sides.

  2. In a small mixing bowl whisk the oil and egg together. Stir in the almond flour
    and baking powder until well combined.

  3. Transfer the batter to the prepared ramekin and microwave on high for 90
    seconds or until the bread is firm yet spongy to the touch.

  4. Carefully remove the ramekin from the microwave and then turn the bread out
    onto a plate. Allow the bread to cool slightly before slicing.

  5. Bread can be served as is or toasted. Enjoy!


Recipe Notes

Leftovers: Store in an airtight container for up to one day. Freeze for up to two months.

More Flavor: For a more savory bread, add salt, garlic powder, onion powder or dried herbs.

How to Serve: Use for sandwiches, burgers or as a side for breakfast, soups or salads.Top with your favourite bread or toast toppings.

Thinner Slices:Cut into 3 or 4 slices instead.

Ramekin: A 3- to 5-inch ramekin can be used. A smaller ramekin will yield a thicker bread.

Oven-Baked: Grease ramekin well and bake bread at 375ºF (190ºC) for 13 to 15 minutes or until spongy to the touch. Let the baked bread cool slightly before carefully removing from the ramekin.

Serving Size: One serving is equal to one piece of bread.

 

NUTRITION

amount per serving

 

Calories......316
Fat.................29g
Carbs............5g
Fiber.............2g
Sugar............1g
Protein.........11g

 

Carb-o-Phobia – Bariatric Edition

 
Hands up if you have what I like to call “Carb-o-Phobia”.  My two hands are up right now lol
 
I spend my days discussing carbs and explaining them to my pre-op clients.  
I spend my days discussing carbs and explaining them to my post-op clients.
I spend my days discussing carbs and explaining them to my clients who have a stall.
 
I spend my days talking about carbs.  I am intimately entwined with this macro-nutrient.  We are in a love/hate relationship.  Oh, how I love to eat them.  Oh, how I hate what they do to me.  Do you follow?
 
Remember, we are all biochemical individuals and what works for one person may not necessarily work for the next person.  You are UNIQUE.  This is MY personal battle with “Mr. Carbohydrate”.  You may relate and you may not feel the same way.  
 
You do you Boo.  
 
This is my story and how I have come to terms with carbs.
 
I have been in the health industry for most of my life. My first job was working in a gym.  I’ve taught exercise classes in 10 different countries.  Some of those countries include Canada, the United States, Dominican Republic, Switzerland, Spain, Greece, Egypt, Cyprus, Italy (and I am probably missing a few). 
 
Of course, fitness goes hand in hand with nutrition and it was the natural evolution for me to return to school and become an RHN.
 
I’ve always had a “so-so” diet.  I tried hard to eat healthily but there was some “fast food” mixed in always.  “Healthy” for me meant quinoa, beets, sweet potato, barley, and a lot of plant-based foods.  I was a vegetarian for a few years also.  
 
*Plant-based people … don’t get up in arms about MY personal journey. For some of you, a plant-based diet is perfect.
 
I almost always was able to eat whatever I wanted.  It wasn’t because I had some tremendous metabolism that enabled me to eat tons of food.  I taught a lot of classes.  I taught up to 5 hours a day.  Talk about having an active job!  This allowed me to eat a lot of food and not gain weight.  
 
Fast forward to 33 years old, a few kids, fewer classes, less energy, being pulled in 20 directions… things started to change for me.
 
The most frustrating thing for me was my CONSTANT hunger.  I would literally have “food panics”.  I need to stop NOW and EAT.  There was no reasoning for my food panic.  I researched it a lot and I just settled with the fact that I had hypo-glycemic (low blood sugar).  That’s okay.  I just dealt with it and fed myself when I was hungry.  Gimme all the beans and rice.  Those are healthy foods, right? 
 
I discussed my low blood sugar episodes with my doctor.  My blood work was pretty “normal” so he wasn’t overly interested in my “episodes”.  Even though I was not medically diagnosed with hypoglycemia, I damn well knew that something was happening.
 
My search continued.  Returning to school and doing the deep-dive into food science was a world of discovery.  That’s where I had my AH-HA moment!  It’s that moment when everything made sense.  
 
An overproduction of insulin causes reactive hypoglycemia.  Having reactive hypoglycemia may mean that you are at risk for developing diabetes.
 
Let me write that one more time …. 
 
An overproduction of insulin causes reactive hypoglycemia.  Having reactive hypoglycemia may mean that you are at risk for developing diabetes.
 
Finally, I understood what was happening in my body.  I was eating a diet that was full of “healthy” carbohydrates and that same diet was leading me to have hypoglycemia which can be a precursor to diabetes.  Ooh, La La…. things had to change.
 
What I mean by “healthy carbohydrates” are the carbs that have added fiber that is occurring in nature.  These are foods like potatoes, sweet potatoes, beets, corn, etc.  So if these foods along with the “overly processed carbohydrates” like rice, pasta, bread, tortilla, bagels caused me to have reactive hypoglycemia, then these foods needed to be eliminated from my diet.
 
And so my low-carb journey began.  I started slowly.  At first, I felt more hungry after eating my chicken minus the rice but slowly I started replacing the rice with food that had more fiber.  Instead of rice, I had a large salad or baked vegetables or a bowl of veggie soup before my chicken.  I didn’t just drop the high carb foods, I replaced them with lower carb foods and a touch of healthy fat.  If a serving of mashed potatoes has 25 grams of carbs, I switched those potatoes for a large cucumber with half an avocado.  That more than halved the carb content in my meal.
 
Now, what happened when I did this?  Well, I started to feel LESS HUNGRY.  I could go between meals without my regular food panics.  I felt more comfortable.  My tummy wasn’t rumbling.  It took a bit of time to get used to the new way of eating but it worked for me.  I was sold on this style of eating.  
 
Years and Years later – I still promote this way of eating. The science is out and if you are interested in learning more about a low-carb-lifestyle there is a ton of information online.  Heck, you don’t need me to show you the way (but I will).
 
Even though I wasn’t diagnosed with reactive hypoglycemia, that is exactly what I had and I was on my way to diabetes.  I wasn’t eating french fries and drinking cokes all day long but the choices I was making were causing havoc on my blood sugars which were raising my insulin levels and creating the perfect storm.  
 
I think it’s important to understand WHY we are all carb-o-phobic today.  WHY do you want to follow a low-carb lifestyle?  I have my reasons why and it keeps me making good food decisions daily.  If I didn’t have my WHY, I would have a much harder time living my lifestyle.
 
FIND YOUR WHY.
 
Healthy Low Carb Hugs,
Your RHN Bariatric Nutritionist
 

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

 

You Are What You Absorb – Bariatric Edition

You are what you eat … well, not really.  You are what you digest, absorb, and assimilate.
 
What the heck does that even mean? Let’s dig in.
 
Yes, we’ve heard the expression time and time again, “You are what you eat”.  Well, if that is the case, then why is it that some people can eat a super nutritious diet and STILL experience nutrient deficiencies post VSG surgery?  
 
I can explain nutrient deficiencies very easily in Mini Gastric Bypass and Full Gastric Bypass procedures.  You have not only “restriction” but also a “malabsorption” component post bypass.  This means that eating takes on a whole new meaning and it needs to be taken very seriously to avoid nutrient deficiencies.
 
But what about the sleeve surgery (VSG)?  In this procedure, there is no “malabsorption” part to the surgery.  This means that you will digest, absorb, and assimilate everything that you eat, right? …
 
… WRONG – if you have terrific digestion, then you will digest, absorb, and assimilate everything that you eat and if your diet is nutrient balanced, you will not experience any nutrient deficiencies.  BUT, if you have poor digestion (which a lot of us have), then you need to be extra careful.   
 
So how do you know if you have sluggish digestion and how can we improve it? Here are a few ideas that we can all incorporate into our lives to improve our digestion and to get the biggest bang for our buck when it comes to the foods that we eat.
 
My favorite suggestion is exercise.  That’s right, exercise can help to move your food through your body by a series of contractions.  This is called peristalsis.  If you sit on the couch after dinner watching Netflix, peristalsis is slowed down and can come to a standstill.  Exercise increases our metabolism.  This makes peristalsis (muscle contractions) more frequent.  Taking a walk after lunch or dinner helps to digest the food and makes us feel more comfortable.
 
I talk a lot about fiber. Fiber comes in plenty of foods.  If we don’t eat enough fiber we can also take it in a Fiber Supplement   Fruit and vegetables can give us the fiber to create good bacteria and stronger gut health.
 
We need to eat in a relaxed fashion.  We can help our digestive system by slowing down and chewing more.  Digestion begins in the mouth.  Help your stomach out by chewing your food more.  Your teeth are your stomach’s helpers.  
 
Add some fermented food to your diet.  These types of food have been partially broken down by microorganisms such as bacteria.  Sounds scary but it’s not.  These bacteria are beneficial to us.  They also are already in our guts.  They help us digest the foods we eat.  You can find these healthy bacteria in foods like yogurt, kefir, kombucha, miso, and sauerkraut.  If you don’t like these types of foods, then you can get a Probiotic Supplement   It contains the healthy bacteria that your gut needs to properly digest your food. 
 
Do you take acid reflux meds?  Do you take PPIs (proton pump inhibitors)?  It is out of my scope of practice to tell you to stop taking these medications but it is in my scope of practice to educate people about the side effects of taking PPIs.  They can lead to nutritional deficiencies.  Please take the time to do some research as to why PPIs can severely affect you and cause nutrient deficiencies.  
 
Keeping a food journal can help to identify key foods that affect your digestion.  It can help you figure out food triggers.  For example, when I drink coffee or red wine, I get indigestion and acid reflux.  If I eliminate these two things, my digestion is greatly improved.  What an easy fix!  Remove the bothersome drinks, and my digestion is improved.
 
Apple Cider Vinegar is an at-home remedy that helps my clients with their digestion.  I recommend taking a capful in a 1/4 glass of lukewarm water upon waking.  This will help to improve HCI (hydrochloric acid) in the stomach.  If we have stronger HCI, we will have stronger digestion.  If you absolutely cannot stand ACV, you can get it in a supplement form – Apple Cider Vinegar Supplement
 
The bottom line, after bariatric surgery, we need to take care of our new tummies.  We need to stay away from refined and processed foods that are vacant in nutrients.  We need to eat whole, live, fresh, natural food and to take supplements when required.  Food first and supplements second.
 
Healthy Ketogenic Hugs, 
Your RHN Bariatric Nutritionist and 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

 

Our Food Choices – Bariatric Edition

Let’s talk about food baby! Real, whole, live, fresh, natural food. What’s that?? It is the real deal. It is something that we recognize. It doesn’t contain a giant list of ingredients. Most whole foods contain just that – for example, EGGS. What is inside of eggs? Well, eggs, and that’s all. What about a strawberry? It is just that, a strawberry. 
 
This is how we need to look at food. Now, what’s in a protein bar? Check out the list of ingredients on the label. A lot of those things we don’t even know what they are. This is a great example of something that is made in a lab and has a label that touts it’s great health benefits.
 
Real food usually doesn’t have labels or lists of ingredients. It doesn’t need to. 
 
This is what we should be eating after bariatric surgery. We should focus on real food. When I tell my clients to start adding food back, we go step by step up the food ladder. We start with things like cream of vegetable soup. I remember back 15 years ago, our clients would open up a can of “cream of broccoli soup” and that was soup. Today I tout the benefits of NOT opening that can of soup and to gather the ingredients to make your own soup at home. 
 
Look how easy this is – it’s not quite as easy as opening up a can but you cannot compare canned soup to homemade soup. We grab a bit of broccoli. Cook it until it is soft, blend it, and add our favorite seasonings and a dash of milk or chicken stock and we have homemade soup. This contains the fiber that I want you to consume as well as the micronutrients. That can of soup has NOTHING that I want you to consume and lots of what I DON’T want you to consume.
 
Now let’s talk about long-term. What about 3 years post-bariatric surgery or 10 years post-bariatric surgery?
 
A perfect post-op bariatric food plan will not be identical for each person. Some of us can eat a higher carbohydrate load. Some of us don’t do well with meat. Some of us don’t want to eat meat at all (vegans and vegetarians). But, the general rules look much alike for most of us.
 
We are going to prioritize protein. We are going to fill with fat. We are going to reduce carbohydrates.
 
We need to be continually learning about our food. If you know somebody who sells fresh eggs, then pay a bit more and support their hens and chickens. Support your local farmers. This also supports your health because their eggs will have a higher nutritional value.
 
If you have a connection to purchase local grass-fed beef or “happy chickens”, it is worth it again to pay a bit more and get higher quality food. I know how expensive this can be so search for places that cut out the supermarket and sell directly to the public. Sometimes you can purchase larger amounts to bring the pricing down.
 
Do you have a local place that sells organic veggies and fruit? Go visit them and see what they have for you to buy. Once again, sometimes these places charge a lot more so you need to decide what you are willing to pay more for and what makes sense for you and your family. I find that pricing is going up in the supermarkets BUT coming down a bit in the “farm to table” community.
 
My food decisions have come a long way. I used to purchase based solely on price. I then started to get more and more interested and invested in my food and where it comes from. 
 
Did you know that the apples you buy in your local supermarket take an average of ONE YEAR to go from being picked to being in your supermarket cart!!!! That’s Crazy-Ville. Imagine how lacking in nutrients that apple is after one year being picked. Remember, they are picked before they are ripe and sprayed with numerous chemicals before they end up in your shopping cart. The sooner you eat the fruit or veg after being picked, the higher the nutrient content will be.
 
I think that we all need to get more invested and interested in where our food comes from. The closer it comes from your home, the fresher it is going to be in general. Those tomatoes you get from your local farmer will be picked and presented to you the day after. Those tomatoes you get in your supermarket? How long ago were they picked and what chemicals were they sprayed with to elongate their life and to look fresh for the consumer?
 
The pandemic has slowed me down quite a bit. I think we’ve all experienced the same thing, depending on which country we are in and what phase of the pandemic we are going through.
 
Cooking has always been an important part of my life but the pandemic has shone a spotlight on my kitchen. My kids are always home now. They used to be super busy. They are both in college and they both have jobs and friends and activities and and and…. Now they are at home studying and my daughter has continued her part-time job but online. My son works for Frito Lay and he works outside the house on weekends. We are almost always at home all the time now.
 
Who can afford take-out food continually? Who even wants to eat that stuff continually? Food has become so important in helping us get through this difficult time. We bond through food. We break-bread together (the low carb kind lol). We discuss important issues over a meal. We relax over good food and drink. My kitchen skills have gone from “good” to “really good” over the past 6 months. There’s no escaping the kitchen right now and I am throwing myself into more interesting recipes. I am quite sure that you are experiencing the same things in your home.
 
Our food choices change throughout our lifetime. We go from taking our lunches to school, to packing our lunches for work, to making our lunches at home as seniors. We eat what is served to us as children. We start making our own food decisions as we take on college, jobs, and careers. We make the food decisions when we have children and the cycle continues.
 
I love learning about food and also about what my community has to offer me. I get my eggs from a little hobby farm a few doors down. I didn’t even know they offered fresh eggs but with a bit of digging around, I found them and it’s been amazing to be able to see the chickens that lay my eggs each week when I pick my eggs up. I make a deeper connection to my eggs. I know it sounds strange but every time I crack an egg, I see the chicken that laid it.
 
I have had the same experience with my meat and vegetables. I truly make the effort today to buy local and I get excited about finding a local cheese or a local bottle of good wine. It is a learning experience and it doesn’t happen overnight. It’s something we need to get excited about. We need to take baby-steps and look around us to see what is on offer. 
 
Support local businesses and support local farmers. In turn, they support us on our journey to health and wellness.
 
Healthy Hugs, 
Sheri Burke RHN, your bariatric nutritionist and 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

 

Hop on my Keto-Train Bariatric Edition

Hop on Sheri’s Keto-Train for a week – Choo Choo!
 
Last week I asked a question on our FaceBook Private Support Group…. JOIN HERE
 
I had GREAT response from our private group. I had over a hundred of our members say “yes, please! I want to join you”. 
 
I asked everybody if they were interested in hopping on my ketogenic train. This train has already left the building but I am leaving nobody behind. You see, I have come to realize that playing the “carb-game” always gets me into trouble.   Lesson learned(again).
 
My “carb-game” looks like this … a few chips, a bite of a sandwich, a few crackers never killed anybody. Sure, that’s what the first few weeks look like. Then my appetite comes back with a vengeance. I start to do my grazing next. I find myself opening and closing the fridge. Grabbing an apple here and a granola bar there! Next thing I know it’s PASTA FOR EVERYBODY (me included).
 
I hopped off the carb-bus and onto the keto-train over a week ago. I got fed up with being constantly hungry. My weight was creeping up and I felt “outta control”. I went to the supermarket and did a keto-haul. I got my favorite cheese, deli meat, olives, veggies, proteins, greek yogurt, cottage cheese, almonds, and dark chocolate.
 
I stopped by the pharmacy and grabbed some “keto-sticks”. These are urine analysis sticks to see if you are spilling ketones. Now, it’s not the best way to measure ketones but I use them only for motivation for the first few weeks. It motivates me to see that I am in ketosis and to see the little sticks go from beige to pink to purple to dark purple. If you don’t know what this is, google “keto-sticks”. You can order them on Amazon also.
 
I am back on track after only a week. I feel better. My weight is better. I am sleeping better and I feel back in control again. Why did I fall off the wagon? I want to say that the pandemic gave me a bad case of the F—It’s. I don’t think I am the only one who hopped on the carb-bus. I saw a lot of my clients on that same bus.
 
Guys, the first few days are kind of rough when you say “adios carbs”… but it gets a whole lot easier from there. Do some gentle exercise. Drink lots of water. Go to be an hour earlier. Sugar is a drug and getting off it can be a bit difficult but so worth it!
 
If you tried a ketogenic lifestyle a few years ago, let me tell you, the keto-world has changed. It is no longer gobs of butter and coconut oil. It is also nothing to do with all those products that have flooded the market with the word “keto” on the “package”. This lifestyle is only REAL FOOD. You are not going to pile your plates with fat. Natural food already contains natural fats. We are focusing on those types of fat.
 
I’ve prepared a beautiful 6-day ketogenic menu for you. This will get you into ketosis, curb your carb cravings, and get you off the sugar-bus.
 
I’ve doubled the menu twice so you are not chasing new meals and ingredients each day. Monday and Tuesday are the same, as is Wednesday and Thursday. We finish off Friday and Saturday with identical menus. If you love the menu plan and you want more meals like this, just let me know.
 
I’ve focused on super simple meals and snacks for you. There is nothing fancy or complicated. There are no “special ingredients” that you need to purchase. This is just REAL FOOD.
 
I’ve provided the macros so you can see how many grams of fat, carbohydrates, protein, and fiber are in each meal and the totals for each day are included. 
 
Remember, net carbs are: total carbs minus the fiber.
 
If you don’t like salmon or tuna, switch it out for chicken or beef. 
 
If you don’t like avocado, switch it out for mayo or a pat of butter.
 
Trust the process. As the days go on, your appetite will subside. You will start to feel better with fewer cravings. Your energy levels will improve.
 
Let’s get on this Sheri-Keto-Train together – Choo Choo!!   Download your free Sheris Keto-Train Bariatric 6-day Plan HERE
 
Healthy Ketogenic Hugs, 
Your RHN Bariatric Nutritionist and 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