Chat with us, powered by LiveChat

Sheri’s Egg, Shrimp & Avocado Salad – Bariatric Recipes

Print Recipe
Sheri's Egg, Shrimp & Avocado Salad – Bariatric Recipes
Instructions
  1. Place the egg in a saucepan and cover with water. Bring to a boil over high heat then turn off the heat but keep the saucepan on the hot burner. Cover and let sit for 10 to 12 minutes. Transfer the egg to a bowl of cold water and let it sit until cool enough to handle. Peel and slice into quarters.
  2. Place the spinach, shrimp, avocado, tomatoes, and egg onto your plate. Drizzle lemon juice over top and season with salt and black pepper to taste. Enjoy!
Recipe Notes

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

Serving Size: One serving equals approximately 1.5 cups.

More Flavor:Use your favorite salad dressing instead of lemon juice.

Additional Topping:Red pepper flakes, mushrooms, olives, bell peppers and red onions.

 

 

NUTRITION

amount per serving

 

Calories.........253

Fat....................13g

Carbs...............09g

Fiber.................04g

Sugar.................02g

Protein.............29g

 

 

 

Full Bariatric Eating Plan – Bariatric Edition

What does a “full bariatric eating plan” look like?

It’s going to look different for different people. 

 

Remember, we are biochemical individuals, and we are all at different stages in our journey. What works great for Karen, doesn’t work the same for Ken.

 

Our lives are not always the same.  Sometimes we are more active.  Sometimes we have higher stress levels.  Some of us are dealing with complicated health issues.  Our diets are going to change a bit as life throws different challenges our way.

 

Some of us are vegans, vegetarians, carnivores.

 

Some of us have food intolerances to gluten.

 

Some of us have sensitivities to dairy.

 

It’s complicated.

 

Some of us don’t like onions (me).

 

There is not a “one size fits all” dietary plan that I preach but there are some defined, logical suggestions that I like to make as I move my clients from liquids, to purees, to soft foods, to a full bariatric diet.

 

Anytime somebody reaches out to me and tells me that they have had a bit of a regain and they want to go back to a “liquid diet”, or a “pre-op diet”, I need to explain that it doesn’t work the same way when you perform a pre-op diet when you are 230 pounds as opposed to 180 pounds.  It is not going to have the same effect.  My best suggestion is to follow the “full bariatric eating plan”.

 

What does this look like?  Here are some suggestions, and reminders of how the bariatric full eating plan looks 4 to 6 weeks post-op and beyond.  Remember, I make suggestions, but you ultimately make decisions.

 

  • We don’t snack or graze. 
  • We eat 3 times a day. 
  • We plan our meals.
  • We use a food journal or a food log.
  • We choose a handful of protein and add a few bites of veggies.
  • We eat until we are full, not overly full.
  • We fill the pouch enough so that we can go hours between meals.
  • We drink zero-calorie beverages between meals.
  • If we want to eat nuts, seeds, butter, cheese, olives, pickles, etc., we do it DURING our meals (not between).
  • If the scale stalls, we remove all processed foods (think proteins shakes, bars, quest chips, keto store-bought crackers, etc.).
  • We take a walk each day or add some type of exercise each day.
  • We control our stress levels.
  • We get an extra hour of sleep each night.
  •  

These are some guidelines that I set for my clients when they are a month to six weeks post-op.  Doesn’t this just make perfect sense?  When I write the list above, I can see three things, right away, that I can change TODAY to get the scale moving again tomorrow.

 

Can you see three things that could help you? If you can, let me know what jumps out of the page for you.  Curious minds want to know. (Me, I am that curious mind).

 

 

Healthy Hugs,

 

 

 

 
 

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.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

 

 

Zucchini & Ground Beef Skillet – Bariatric Recipes


Print Recipe


Zucchini & Ground Beef Skillet – Bariatric Recipes


Instructions
  1. Heat a nonstick pan over medium heat. Add the beef, garlic, salt, and pepper and cook for five to eight minutes, breaking it up as it cooks. Drain extra fat if needed.

  2. Add the diced tomatoes, zucchini, cumin, and onion powder. Cover and let simmer for 15 minutes. Place into your bowl and enjoy!


Recipe Notes

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

Serving Size: One serving equals approximately 1 1/2 cups.

More Flavor: Add chili powder and/or green chilis.

Additional Topping: Add red pepper flakes.

Make it Vegan: Use extra firm tofu instead of ground beef.

 

NUTRITION

amount per serving

 

Calories.........191

Fat....................09g

Carbs...............07g

Fiber.................02g

Sugar.................05g

Protein.............19g

 

Sheri’s Cheeseburger Soup – Bariatric Recipes

Print Recipe
Sheri’s Cheeseburger Soup – Bariatric Recipes
Instructions
  1. Turn on the slow cooker and add the beef broth, almond milk, celery, basil, cauliflower, pickles, salt, and pepper.
  2. Meanwhile, heat a large nonstick pan over medium-high heat. Cook the ground beef for five to eight minutes, breaking it up as it cooks. Drain extra fat if needed. Add the ground beef to the slow cooker and cook on low for six to eight hours.
  3. Divide the soup into bowls and top with cheddar cheese. Enjoy!
Recipe Notes

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

Serving Size: One serving equals approximately 1 1/2 cups. 

Dairy-Free: Use vegan cheese instead of cheddar cheese.

More Flavor:Add sautéed garlic and onions.

Additional Topping: Add greek yogurt and sliced green onions.

 

NUTRITION

amount per serving

 

Calories.........235

Fat....................15g

Carbs...............04g

Fiber.................01g

Sugar.................01g

Protein.............21g

Eating More? Bariatric Edition

What happens when hunger returns?

 

Allow me to set the scene. 

Betty had surgery 6 months ago.  In the beginning, she was very worried because she could only eat a few bites.  I can remember our first post-op calls.  She was so concerned that she had so much restriction.  I calmly explained that this is how the sleeve is supposed to feel immediately and for the first few months post-op.  This is also when the greatest weight loss occurs.  I also let her know that the day would come when she would reach out to me again because she was suddenly eating more.  I don’t know if she believed me at that time.

 

Fast forward to 6 months post-op. 

 

Betty reaches out to me and is very concerned because her weight loss has stalled, and she is very hungry again.  Her scale has not budged in about 6 weeks.  She is ravenous.  She wants some assistance.

 

How do I help Betty out?  I know that many of you know exactly “what Sheri would say/do”. 

 

The dialogue goes like this …

 

  • Sheri: Betty, I really need a food log from you.  I need to know exactly what you are eating, drinking each day.  How is your activity level?  Stress levels?  Sleeping patterns?

 

  • Betty: Sheri, I am hardly eating anything. I have some coffee for breakfast.  Maybe one protein shake.  I have chicken and lettuce for lunch and dinner. I am in a panic because the scale has STOPPED….

 

  • Sheri: Okay Betty. Let’s review.  What did you eat for breakfast yesterday?

 

  • Betty: Breakfast yesterday was a coffee with cream and sugar-free vanilla flavoring with a protein shake added.  I then had some eggs with cheese and sausage.

 

  • Sheri: Okay.  What about snacking between breakfast and lunch yesterday?

 

  • Betty: Yesterday wasn’t a normal day. I had a protein cookie that a co-worker insisted that I try and some almonds that I brought with me.

 

  • Sheri: Okay. What about lunch?

 

  • Betty: I packed some cheese, crackers, pepperoni, olives, grapes.  I ate them throughout lunch and then for my snack in the afternoon.

 

  • Sheri: Okay. What was for dinner?

 

  • Betty: Normally I make dinner but last night I went through the drive-thru.  I normally NEVER do that.  I got myself a chicken burger, but I threw away the bun.  It was the fried kind but that’s ketogenic so that’s okay in my books.

 

  • Sheri: Did you snack after dinner?

 

  • Betty: Normally I never snack after dinner but last night my neighbor brought over a piece of cake because it was her daughter’s birthday.  It was a low-carb cake as she replaced the flour with almond flour, so I was fine to eat it.

 

_____________________________

 

Let’s review now. We can safely say that Betty was NOT eating just chicken and lettuce and stalling out the scale.  I have these conversations every single day.  I think we need to get honest with ourselves.

 

When I eat like crap, I call myself out.  I don’t pretend that I am eating perfectly.  If I want to stall my scale and even have a regain, I will eat like Betty is eating. I will drink processed protein shakes. I will snack between meals.  I will take excessive amounts of time to finish up my food, never really feeling satisfied. I will eat foods that are fried/ processed/ low quality.  I will eat foods that are supposedly “ketogenic”.

 

When we veer away from whole, live, fresh, natural, good quality food – we venture out of the “safe zone”.  This is fine if you are looking for maintenance.  This is not fine if you are looking for weight loss.

 

This is how I will respond to Betty.

 

Sheri:  Betty, I think you need to start logging your food again.  I think it is time to remove the protein shake.  There is no reason to keep it in your diet while you can EAT your protein. Those shakes are processed and can be in part while the scale has stalled.  Betty, I want you to follow this diet for the next 3 days just to see how your scale responds.

 

  • Breakfast: coffee, water,  and one to two eggs any style.  
  • Lunch: ½ a chicken breast or 4 ounces of tuna/ salmon with cucumber slices
  • Dinner: 4 ounces of lean beef or fish with a few bites of low-carb veggies.
  • No snacking.  No grazing.  No “ketogenic treats”.  No cheese.  No processed meats.  No nuts/ seeds.
  • Fill your pouch at your mealtime.  Make sure you are satisfied before finishing up.
  • Take a 30-minute walk after lunch or dinner.
  • Drink plain water.
  • Report back to me in 4 days.

 

_______________________________________

 

Betty called me back.  She lost 3 pounds and is feeling less hungry, has better energy, and is happier and sleeping soundly.  The problem has been solved.  Now it is up to Betty to continue down this road. 

 

Bottom line:  Sometimes we allow poor food choices to creep back into our new lifestyle. This is fine while you are in maintenance and not actively trying to lose weight.  If your blood sugars are fine and you are feeling great, then you do you Boo!!  If the scale creeps up, it’s time to pull up our boots and get back to work.

 

I hope this helps.  Betty is not alone.  Sometimes I am Betty too!

 

Healthy Hugs,

 

 

 

 
 

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.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

 

 

Sheri’s Jello Protein Popsicles


Print Recipe


Sheri’s Jello Protein Popsicles


Instructions
  1. Mix all the ingredients with your blender or food processor

  2. Pour into popsicle molds

  3. Freeze for 4 hours minimum

  4. Run under water and remove from popsicle mold, enjoy!


Recipe Notes

NUTRITION

amount per serving

 

Calories.........59

Fat....................2g

Carbs...............06g

Fiber.................01g

Sugar.................03g

Protein.............06g

 
 
 

One “off” day – Bariatric Edition

One “off” day?

Don’t’ allow it to turn into a week/ month/ year.

 

It happens to ALL of us.  Saturday rolls around, we head out to brunch with a few friends.  We order eggs benedict and a mimosa.  The plate comes with home fries, bacon, toast.  We eat it ALL.  It’s wonderful and we are stuffed.

 

Later in the day, we visit a local market and there is a stand with homemade ice cream.  Yes, please!!  I will take a scoop of chocolate and butter pecan.  It’s so so so so good.  They even put a homemade cookie on top of my cone. 

 

We shop a bit, eat a bit, stroll a bit. All in all, a wonderful Saturday.

 

What’s for dinner?  Well, I haven’t had pasta in AGES.  Maybe I could whip up a mac and cheese, or a lasagna.  What goes with pasta?  Homemade bread goes with pasta, and I happened to pick up a gorgeous freshly made, local loaf of bread at the market.  I also have some gorgeous butter that I found at the same market.  What a coincidence.  Dinner is going to be so amazing.

 

Dessert?  I am so stuffed I couldn’t.  Well, maybe a slice of peach cobbler.  The lady at the market told me that she just made it last night.  It will go perfectly with some vanilla ice cream.

 

Sunday morning, I roll out of bed feeling tired, and lethargic, and heavy.  What did I do yesterday?  I am in a food coma.  I can hear the kids whispering about pancakes or French toast.  What a great opportunity to use the real maple syrup I bought at the local market yesterday.  French toast, eggs, Canadian bacon, and maple syrup.  What a way to start the day.  But first, I want to try that pumpkin spiced latte recipe that I saw online.  Fall is in the air.

 

I don’t feel like cooking dinner. I cook all week long.  What about ordering a pizza?  The whole family agrees.  Deep Dish Pizza and a good movie are exactly how we should end our weekend.  Yeah.  Pizza without a glass of wine?  Don’t mind if I do.  Maybe two glasses? 

 

Monday rolls around.  What a great weekend but I feel like C&%$.  Now what?  Ugh.  This is where I need to “reel it in” … bigtime.  I do not want to have a 10 pound regain so now is the time to get serious about my diet again.  It’s way too easy to just rinse and repeat what happened on the weekend. 

 

I already have friends calling me to make plans for Wednesday at lunch.  We have a little office party with a charcuterie planned for lunch on Thursday.  Friday is “let’s order pizza” in for lunch. I can see all my hard work spiraling out of control.

 

STOP.  This is not worth it.  Like not at all. 

 

This little “weekend extravaganza” can turn into a month-long extravaganza if I am not careful. 

 

What about having a potluck “low carb lunch” with the friends on Thursday with a walk afterward? I am sure they will be on board.  What about suggesting a salad bar instead of pizza for lunch on Friday?  Everyone can bring some veggies/ protein and I can make a healthy salad dressing.  I am sure the others will be happy with this idea.

 

Sometimes life gets in the way but instead of giving in to the temptation of allowing one weekend of “fun eating” to derail you. Put a solid STOP to it and get back on track right away. 

 

Weight yourself.  Yes.  Don’t shy away from the scale.  Just seeing that number move up a few pounds should be enough inspiration to get back on track. 

 

Make a meal plan.  Failing to plan is planning to fail. 

 

Start logging your food again.

 

Add some extra physical activity to your days. Take a walk each evening after dinner.

 

There are so many ways to put a stop to undesirable behaviors, but you must WANT to do it.  Going with the flow is so much easier at times but I want YOU to SWIM UPRIVER with me.  I want you to do things differently.  I want you to put yourself first and stay the course.

 

Have your weekend – eat the ice cream.  Enjoy the pizza and wine…. And then STOP.  You did it. You enjoyed it.  Now it’s time to get back to work.

 

If this helps one person, I have done what I have set out to do.

 

Heathy Hugs,

 

 
 

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.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

 

 

Benefits of Bone Broth – Bariatric Edition

… why you should consider making some today.

 

High-Quality Bone Broth is on the menu this week. I’ve attached an easy recipe to follow so we can all have some on hand.

 

But why bone broth?  And, what even is bone broth?

 

I am always talking about bone broth to my clients.  I want them to discover this amazing liquid.  The simple recipe I’ve attached can be tweaked in many different ways to suit your taste buds.

 

It may sound “icky” but bone broth is a liquid containing brewed bones and connective tissue.  Yes, you’ve heard that right.  It differs from “stock” in that the bones are brewed low and slow for many hours. This releases the bone marrow and gives you a liquid rich in collagen.

 

Drinking bone broth can benefit your joints and digestive system.  It can even help with hair loss, which so many people have issues with post-bariatric surgery.

 

Bone broth can help heal the gut and may help reduce inflammation. There is an important amino acid in bone broth called glutamine.  Glutamine can be helpful with digestion also.  This means that a daily dose of bone broth may be a very easy way to get anti-inflammatory amino acids into the stomach.

 

You can make bone broth from just about any animal – pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, or fish.

 

The recipe I’ve included here – is for beef bone broth but you can exchange it for any of the animals I’ve mentioned above!  Don’t like the beef version? Make it from chicken.  Doesn’t have enough flavor for you?  Then add more seasonings to your liking.

 

We are boiling down animal bones and connective tissue.  We can then use this nutrient-dense stock as a warm beverage, for your soup, and sauces.

 

Animal bones are rich in calcium, magnesium, potassium, phosphorus, and other trace minerals.  These are the same minerals that we require to strengthen and build our bones.

 

As all the ingredients simmer in your pot, instapot, or crockpot, their nutrients are released into the water in a form that our bodies can easily digest and absorb.  So many of us don’t get enough of these nutrients in our diets, so drinking bone broth is such a great way to get more.

 

Trust me.  The cooler weather is coming, and it would be so wonderful to add a beautiful, nutritious cup of bone broth to your mornings.

 

Don’t knock it till you try it (I like mine with a squeeze of lemon or lime).

 

BONE BROTH RECIPE HERE

 

Healthy Hugs.

 

 

 
 

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.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd

 

 

Sheri’s One Pan Salmon & Brussels Sprouts – Bariatric Recipes


Print Recipe


Sheri's One Pan Salmon & Brussels Sprouts – Bariatric Recipes


Instructions
  1. Preheat the oven to 400oF (204oC) and line a baking sheet with parchment paper.

  2. Add the Brussels sprouts to the pan. Drizzle with the oil and toss to coat. Bake in the oven for 15 minutes.

  3. Remove the pan from the oven and season the Brussels sprouts with half of the everything bagel seasoning. Toss to coat evenly.

  4. Place the salmon on the pan and spread the Dijon mustard evenly over the top side of the fillets. Generously coat the top side of the salmon with the remaining everything bagel seasoning. Continue to bake for 15 to 18 minutes or until the salmon is cooked through. Enjoy!


Recipe Notes

NOTES:

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

More Flavor: Season with salt and pepper if your everything bagel seasoning doesn't contain salt.

No Brussels Sprouts: Use broccoli or cauliflower instead.

No Salmon: Use another fish, like trout, instead.

Everything Bagel Seasoning: If you don't have store-bought Everything Bagel Seasoning, make your own by mixing together even amounts of poppy seeds, sesame seeds, garlic powder, and dried onion flakes. Add sea salt to taste.

 

NUTRITION

amount per serving

 

Calories.........203

Fat....................10g

Carbs...............08g

Fiber.................03g

Sugar.................02g

Protein.............20g

 

Calling all Soup-O-Holics – Bariatric Edition

Calling all Soup-O-Holics!
 
Who doesn’t love a bowl of warm, creamy goodness?
 
I am going to provide you with some of my favorite creamy soup recipes.
 
Sure, soup was great before surgery. Post-surgery, soup is even more amazing. You can pack quite a punch of nutrition in a cup of homemade soup!
 
What about canned or packages soups? No No No
Please stay away from the cans and packages especially when it comes to soup. They are filled with sodium, artificial colors, flavors, emulsifiers, stabilizers, sugar, artificial sweeteners …. do I even need to continue?
 
Let’s make our soups at home and be sure of what is in our bowls. We have total control this way. Soup is one of the easiest things to make. Soup also freezes well. You can make a big batch and have it on hand in individual containers in the freezer.
 
One of my favorite tricks is to add a big spoonful of greek yogurt to my soup before serving it. This increases the protein content and provides a creamy texture. I also love topping my soups with a sprinkle of sesame seeds, or sunflower seeds. This adds a dose of protein and healthy fat.
 
Do you ever feel like you are not getting enough vegetables or fiber in your diet? Enter soup. You can prepare a soup to increase your diet in whatever you feel is lacking. Not enough green veggies? What about cream of broccoli soup? Lacking in the protein department? What about cream of chicken soup, or a black bean soup? Would you like to get some more healthy fats in your diet? Why not top your soup with some small chunks of diced avocado?
 
I love creamy soup.
 
Click here to download some of my easy creamy soup recipes!
 

Healthy Hugs.

 

 

 
 

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.

 

 

BUY HERE
BUY HERE
BUY HERE
BUY HERE

 

 

 

 

 

Gastric Sleeve Plush Toy Keychain $11.99usd