Life getting hectic?

Too much to think about and do?

Yeah, I definitely know that feeling, which is why I want to give you 3 simple tips to stay calm and stick with the plan during the tough times:

1. Don’t feel bad about having cheated a bit with your new food regime…

That doesn’t mean it’s OK to eat cake all day long, but it does mean you can move on from “food mistakes” and go back to a healthy nutrition plan the next day.

2. Keep it simple…

If cooking complicated dishes keeps you from staying on plan, then simplify things. Go for meat and veg and don’t count macros or measure – Keep it simple.

Stir-fries, salads, and soups make fast and easy , nutritious dinners. Or you can spend a bit of your weekend batch cooking everything. For this week, I made a large batch of chicken broccoli casserole, pork tenderloin and stewed cabbage, and cauliflower fried rice.  Sets me up to make this coming week a bit easier overall.

3. Get plenty of sleep…

Sleep is magical. It’s the least expensive medicine.  It not only helps your body recover, but it also lifts up your mood and helps you get rid of sugar cravings. 

I’ve always wanted to write a book called the Sleep Diet, but I fear it would be super boring – there’d be no amazing tricks, just advice you already know about taking care of your body (because in the end that’s what works!).

And on that note, I wish you a wonderful week and I’ll end with this Confucius quote:

“Life is really simple, but we insist on making it complicated.”

So take a deep breath, close your eyes for 60 seconds and rest your body and mind. You’ve got this !

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

Welcome to 2018 and I Salute You. I am here for you with open arms and tons of healthy advice.

BARIATRIC KETOGENIC PLAN

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make January 2018 YOUR Month!  

Post Holiday Support Bariatric Edition

 Wow, we did it and we have made it to the beginning of 2018.  We made it through all the parties and all the Christmas eating and now all of our thoughts will turn to diets and how to shed the lbs we put on over the holidays.  We are already being bombarded with the latest things that we need to do and we cannot open the newspaper or read a magazine without hearing about the latest and greatest.
 
This is the DIET and WLS season so I wanted to discuss the different ways you can approach it and some different ways that you can go about it.  Remember, we are all biochemical individuals and what works for one person may not work for another.  Sure, bariatric surgery will work and we will lose weight but we must use our tool wisely if we want that weight to stay away and not find us again.  WLS resets the body and gets things right again and we are all grateful for having the surgery but the work continues because we need to find what our body likes and how to maintain our new weight.  The surgery is the tool but we need to use that tool wisely.  If we fall off track, we need to get back on track again.
 
We can always ignore all the advice being thrown our way but sometimes we need a little extra help to get back on track. Any diet plan will work if you just follow it.  You need to choose one that suits the way that you like to eat and something that is sustainable for you.  Maybe this means cutting out sugar or refined carbohydrates for you ?  or maybe it means having more balance and exercise in your life.  Ask yourself what works best for you and set yourself up for success.  Because your neighbour did one plan and it worked for them, doesn’t meant that it will work for you if your body doesn’t like that specific way of eating.
 
Here are two different ways of getting back on track – both plans work – both plans will get you where you want to be but you need to follow the plans.  They don’t work if you don’t work them.  WLS is for life so make your food work for you.  Reach out for support because we all know that support is an important part of the puzzle for long term success.
Welcome to 2018 and I Salute You.  I am here for you with open arms and tons of healthy advice.

If you have a regain or a stall, you can reach out to the “Bariatric Food Experts” for the

 

About the Author: Sheri Burke is a Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her two teens, husband and two furry friends.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make January 2018 YOUR Month!

Price list for Bariatric Procedures in Tijuana and Cancun

Bariatrics / When Bad Foods Feel the Best

Why does my pouch prefer foods that aren’t good for me ?

Crackers.  Popcorn.  Chips.

All bariatric patients know that they shouldn’t be eating this post surgery.  Patients don’t need a class from a registered nutritionist to figure this out.  Then why is it that these sorts of foods, or other kinds of “no no” carby foods go down into the pouch so easily and just feel so good ?

I don’t like having this conversation with clients.  It’s not fun for either of us.  My client talks about how the only foods that feel really good are the exact same foods which I am telling my clients NOT to eat.  I am talking about how going back to protein first is the right way for long term bariatric success and we have this power struggle where we cannot meet eye to eye – it can get uncomfortable.

Let’s work though this so I can show you how it goes.

My client is wanting to eat protein but it makes her stomach feel uncomfortable and sick so she keeps finding herself adding a few crackers to each meal or ….

Another client sees how nicely popcorn can go down on her newly operated stomach and how it makes such a nice light evening post dinner snack.  This client has always treated herself to popcorn so why not now ? …

My next client talks about how pretzels and chips are finally offering her some flavour and that special CRUNCH that she has been missing out on.  They just miss that crunchy yum in their mouth.

These three conversations and scenes are so darn common.  You know what / I feel that each complaint is absolutely valid.  I totally understand.  I don’t judge anybody.  And this is what makes it so difficult when I am trying to break my clients of this very bad habit.  It’s not fair.  It sucks.  The foods that feel the best are the ones that are not the best for your bariatric journey.  It’s like finding out that the only pair of pants that you are in love with in the store are the only ones NOT on sale.  It’s a cruel joke.

The hard facts are that the foods that are high starch and refined carbohydrates are the ones that will slide down into your pouch most comfortably.  The “mechanical process” of digestion starts in your mouth when you chew up your foods.  When you eat carbohydrates, the actual enzyme digestion BEGINS in your mouth when food meets up with saliva – with protein it is different.

What this means is that by the time that your lovely slider chip or popcorn or pretzel hits your stomach, it has been quite digested on the way down.  But, when a nice piece of chicken (protein) hits your stomach, it is a very different scenario.  It is just in the beginning phases of digestion.  That’s right !  Your tummy needs to work harder on solid proteins.  Protein is so fantabulous for the bariatric journey and losses because it’s always going to take a lot longer to digest so you are fuller for a longer period of time.

Do I sound like a broken record – same thing over and over and over.

I am just sharing a very harsh reality over and over and over.  Just because it feels good does not mean that it is good for your bariatric journey and losses.  Please give this a shot and try to make the right choices.  These choices are not something that anybody else can do for you.  #adultingisrough

Bottom line is that your starchy foods will feel good because they are going to hit your new tummy mushed up and soft already – this makes everything easier to tolerate.  Trust your body for signs of fullness and listen to what your tool is saying but you do still have to make the good healthy choices – don’t trust your tool to tell you what to eat.  You have your big brain for that.

I am cheering you on this bariatric journey to health because I know you’ve got this !

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

If you have a regain or a stall, you can reach out to the “Bariatric Food Experts” for the BARIATRIC RESET PROGRAM.

About the Author: Sheri Burke is a Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her two teens, husband and two furry friends.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make October 2017 YOUR Month!

 

Price list for Bariatric Procedures in Tijuana and Cancun

Dairy Post Bariatric Surgery ?

So anybody who is constantly on the next fad diet will tell you that you need to stay away from the dairy cabinet and the milk.  Why ?  they will tell you that it is full what is called saturated fat and that this kind of fat will surely kill you.  They will tell you to eat “low fat” products.  Guess What – they are WRONG and it’s all been a big mistake.
 
So now we know that fat is not the evil villain it was once portrayed to be.  Sure, we still need to watch our fat intake and even if saturated fat is now supposed to be our friend and not cause heart disease – well let’s talk about the way that that same fat is packaged sometimes.
 
Let’s think about a bacon sandwich, with beautiful white fluffy bread covered with butter and topped with mayonnaise and salt – now wash it down with a big glass of sugary coffee with low fat milk.  Now, just for fun let’s compare that bacon sandwich with a big salad topped with feta or goat cheese topped with seeds and avocado and washed down with a glass of fresh, whole milk.  Sure, both of those dishes are full of saturated fat but the first one is full of additives and preservatives and SUGAR.  The other one is packed with fiber and vitamins and nutrients.  Which one should you eat?
 
Let’s just say that we should not over do it and we shouldn’t go over the exceeded recommendations of saturated fat per day.  Now, should we worry about dairy products ?  I personally don’t think so (unless you have a sensitivity to dairy).   Let’s just have it but in moderation.  That’s the word “moderation”.  Have the real dairy and not the overly processed dairy that you find in canned whipping cream on your chocolate cake.  Beware of what can be added to your dairy products – some examples are sugary yogurts and certain fake cheeses.  Choose the better “no sugar” dairy products and high quality cheese.  
 
Remember, there are lots of other type of heathy fats to be found in avocado oils, olive oils, nuts, seeds, certain fish, and coconut/ coconut oil – just to name a few.  So you can have your fat and eat it too !!

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make December 2017 YOUR Month!

Weight Loss Surgery in Mexico – How to Save Money While Staying Safe

Mexico has the highest obesity rates in the world, with 32.8% of the population being obese. This has led to higher obesity-related diseases, with government trying new experiments to somehow curb sugar consumption. Diabetes, high blood pressure, heart diseases and some forms of cancers are all related to obesity.

A bariatric surgery sometimes can be a medical necessity, and can also prove to be quite expensive. It is no doubt a great investment one can do for their health, but how good is it on the wallet?

Bariatric Surgery is much cheaper in Mexico than anywhere else in the World. The prices start as low as $4,500 for a gastric balloon, and just $6,900 for a gastric bypass. This is quite low compared to other countries, where prices generally start from $10,000.

So is a bariatric surgery worth it? Let’s look at the return on investment.

Return on Investment

It will be quite difficult to calculate the return on investment for a bariatric surgery, as the results aren’t immediate. But usually the cost of a bariatric surgery out-weighs the benefits.

Since bariatric surgery helps in controlling diabetes, cholesterol and blood pressure, patients are able to save on their regular medical bills.

The National Center for Biotechnology Information conducted a study, in which they found out that patients who pay $17,000 to $26,000 for a bariatric procedure are able to recoup their cost on the surgery in 2 years by saving onlaparoscopic procedures.

Another study by Bloomberg found out that patients who have bariatric surgery spend around $200 less every year than those who did not have a surgery, for at least 20 years. The difference was due to decreased spending on heart disease and diabetes drugs. It is also quite possible to completely eliminate drug costs if the patients do not have any major complications.

A cheaper bariatric surgery will have a better return on investment, but it is important not to compromise the safety of money.

Safety

Only an effective surgery will ensure that it achieves the desired results and guarantees you safety. So it important for patients to make sure that whenever they get a surgery, they check these aspects:

  • The surgeon is board certified
  • The surgeon has extensive experience with the chosen procedure
  • The surgeon understands the needs and lifestyle of the patient
  • The hospital is committed to continuous education related to bariatric surgery

It is also important to know who has recommended the hospital and doctor to you. Look for credible sources, like Dr. Sergio Verboonen. It is a reliable platform where you can connect with doctors in Mexico, as well as previous patients to get first-hand knowledge about bariatric surgery.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make December 2017 YOUR Month!

Stress Less for Bigger Losses !

Folks, it’s time to check our stress levels. This is a very stressful time of year so let’s make a mental note of how we are all feeling.

When we stress, we raise adrenaline levels.   Chronic stress can lead to the higher levels of the hormone cortisol, and persistent high levels of cortisol plays a role in fat deposition around the middle section and obesity.  We need to keep our stress in check in order to avoid the cascade around adrenaline and cortisol.  This mid-section weight gain is also associated with diseases such as fatty liver, diabetes and heart disease.  Do yourself a solid and work on decreasing stress levels right now.
 
Another big issue is how when we are feeling stressed, we reach for high sugar, high fat foods to soothe us.  This “soothing effect” just ends up adding lbs and damaging our health.  Studies show time and time again that too much stress causes our waists to grow and our pants to get tighter.  There are studies which show that the highest cortisol levels are from those people who are overweight or have an unhealthy hip to waist ratio.  Stress makes us gain weight.
 
Rather than getting all stressed out and try to tackle a fad diet or crazy gym routine to lose lbs quickly, try a more gentle way.  Break down your stresses into smaller packages – tackle those stresses.  Don’t procrastinate and put off what needs to be done today.  Get it done or delegate it to somebody else.  This will enable you to take some time to relax and have fun.  Your cortisol levels will thank you and they will come down when the pressure is off and you will be able to feel your waist band loosening up again.  Your health will always benefit mentally and physically when you lighten up your stress load.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make December 2017 YOUR Month!

The Seasonal Survivor Guide

How to stay healthy on the run up to Christmas.

Who doesn’t get overwhelmed with all we have to do at Christmas and the entire “run up” to it?  Who doesn’t end up feeling absolutely stressed and worn out ? which leads to over-consumption of calories, mostly because we need more energy.  Another issue is that there is food piled high everywhere we turn – boxes of chocolates in the office room or festive cookies in the staff room.  All these sorts of temptations and the fact that they are enormously high in sugar can be the contributor to a 5lb weight gain which can be really hard to lose.  Wouldn’t it be terrific if we could avoid the inevitable “Detox January” ?

How can we keep on track both with our nutrition and with our stress levels without depriving ourselves ?

Plan In Advance:  If we can do ourselves the favor of getting our list making and shopping done in early December or even in late November, you are going to feel much less pressure as Christmas looms.  If you like to send out Christmas cards, then write them during the end of November – that’s one less job to take care of in December!  If you are going to entertain your friends or family and you have decided to have people stay over at your place for Christmas please remember that YOU TOO much enjoy yourself and not just be looking over everybody else.  This is your celebration also so please enjoy yourself.  Make a solid plan of what you are cooking and serving to your guests with plenty of time to spare.  You can even get your ingredients online wherever possible.  Also get your invites on board to arrive with some of the food items and also to participate with the food prep and setting of the table and clearing the table and cleaning up – this way you are not doing it all by yourself.

Pay Attention To What You Are Eating:  If you are going out to a party, remember not to go hungry and to always eat a protein source with a healthy fat in order to feel satisfied and not to arrive and immediately overindulge.  Prior to leaving the house, have yourself a boiled egg with some butter or some natural yogurt with a handful of seeds.  You can put some natural nuts in your purse in the car on the way to the party and this will help you not over-do the carb-rich canapés which will be circulating the room or on offer.  Take advantage of the protein, vegetables and salads and if the party is held at a restaurant.  You can get a soup to start with (no bread please) and if you want to have dessert, share one with a friend.

What Shall I Drink :  Unfortunately, alcohol is a recipe for re-gain so always drink in moderation.  When we are buried under stress it is easy to reach for some wine at home and when we are out and not having to drive home, it’s easy to sip sip sip the wine of cocktails instead of the glasses of water.  If you are having trouble with moderation, have a long drink like a weak vodka and soda or a whisky and soda and they are not sugary carbs.  If you choose to have wine, spritz it down with soda and skip the cocktails and sugary spirits.  Try to match your alcohol drinks with water – one to one – one alcohol drink and one glass of water.  It really helps to dilute the effects of the alcohol once it hits your bloodstream.  Do this at home too !  It sounds so simple but it really helps.

How To Eat On Any Festive Day:  Here’s some ideas to get you on the right track.

– Don’t skip your breakfast just stay away from carb heavy breakfasts which will make you feel even more hungry when the dinner is served.  Have some eggs cooked in butter or some salmon with cream cheese.  

– If you are snacking, choose low sugar fruits such as berries and nuts and small chunks of cheese.

– During the main meal, fill up on the roast or turkey and ad lots of vegetables like red cabbage, peas, brussel sprouts, broccoli etc.  You can have some potatoes but make it a spoonful or maximum two.

– Have dessert but have “two bites” or share with a friend.

Keep Active and Move:  Try to not stay busy in the house and get outdoors for 30 minutes each day.  You don’t need to do anything fancy.  Walk.  This will relax the body and clear the mind and help keep the stress at bay.  

Look After Yourself:  It’s easier said than done but don’t make those unrealistic goals for yourself.  This also will apply to exercising, socializing, shopping and preparing meals.  Festive times are not just for overindulging.  It’s also not the best time for dieting.  Just be aware and stay vigilant by limiting your carbs and sugars and give your body what it needs.  Be sensible but relax and enjoy your friends and family.

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make December 2017 YOUR Month!

Creating a Stress-Free Holiday – Bariatric Edition

The holidays are among us – a time of year that’s known for its busy nature that can lead to quite the load of stress.  After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones.  All of this, on top of your normal every day life.  It can be overwhelming to say the least. 

I wanted to share with you some of my personal favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories. 

These secret weapons of mine include…

Put forth great effort to be present.  It can be difficult, I understand.  It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same?  One way I like to dodge this is to leave my electronics in another room.  Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones.  When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses.  What do I smell?  What do I hear?  What do I feel?  Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else.  It’s a wonderful tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays! 

Give up those expectations.  A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect.  That’d be lovely, of course – but putting your entire extended family in one house is bound to have something go awry.  Therefore, dropping the expectations of perfection will allow you to be prepared for when something may spring up.  There is joy to be found in each situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can.  Tis the season!

Find time to move.  It’s incredibly important to keep movement in your schedule, no matter how busy you may feel.  Even if it’s just a brisk walk after lunch or dinner – make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind, or with someone you enjoy being around.  Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.  

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make November 2017 YOUR Month!

Overcome a WLS Stall or Plateau

Everything is going great post bariatric surgery and then out of the blue the numbers on the scale don’t seem to be moving any more ?   I am not discussing the very “early days” where your body is trying to re-calibrate, but longer term when you start to doubt that the losses will begin again.  What’s up with that?

When we are actively trying to lose the weight in the early days and we feel almost like we are invincible (the tool is working!) and we are doing all the right things too !  We drink only water and we drink sufficient water, we exercise and we eat like champions – cutting out the snacks and grazing. We don’t drink water a half hour before or a half hour after we eat.  Then,,, all of a sudden the losses slow right down or that number on the scale doesn’t seem to move – or GASP, it moves up a bit.  MASS PANIC sets in !  We start believing we need to exercise more or do a total restriction in calories in hopes that we can start that scale moving again.

Weight Loss Plateau ?  what the heck does that even mean ?  that term refers to when your are not responding to your current exercise and diet plan.  The body develops a sort of tolerance and this tolerance is your plateau.  A plateau will allow your body to adjust to the stresses it is undergoing and slow it down and even stop the effects and results.  If you are experiencing one of these stalls or plateaus have a check for some common signs.

Your scale is just not moving in any direction – not north or south.

You continue to do the same things but the results are just not there any longer.

The foods you are eating bore you now and you are eating the same things over and over plus you are fed up with your exercise regime.

Your exercise plan is just a bit easy and you are not having a proper workout now.

You are lacking motivation and aren’t worried about meals any longer.

Does any of this sound familiar to you ?  Then this is what you can do ….. 

THINGS TO DO WHEN YOU HIT A STALL OR PLATEAU:

GET OFF THE SCALE WHEN MONITORING WEIGHT LOSS:

Take a few weeks to track your progress instead of your weight loss.  Do a side-by-side photo to see how far you have come.  Take some measurements to record your transformation up to this stage.  By doing this you will take away the stress of getting on the scale for a bit of time and you will have a new appreciation for what is happening with your body and your mind.  Do this for four weeks and you will break your stall by yourself and be happier in the process.

PROTEIN INSTEAD OF REFINED CARBOHYDRATES:

A good idea is to replace the refined carbohydrate calories you are eating with protein calories.  Protein and fat helps because it always requires more energy in order to break down in the stomach.  The protein and fat is going to help suppress the hormones that stimulate appetite and you are going to feel fuller for longer.  Don’t eat your protein all at the same time.  Aim for about 20 to 25 grams per meal.  You can get 20 to 25 grams with a small chicken breast for example.

CHANGE UP YOUR EXERCISE AND WORKOUTS:

Muscles have a memory and can become familiar with the same workouts day in and day out.  This makes your regular workout less effective.  Get out of your comfort zone and do something different or make a change and introduce something that has a slightly higher intensity. 

WATCH YOUR PORTION CONTROL AND SNACKING:

Be sure that your portions are correct.  If you snack, make sure to add up the amount you are snacking on.  It’s easy to forget about that protein bar you had in the morning or the greek yogurt with almonds you ate while watching TV.  Do a calorie count and use an app like myfitnesspal to track your calories and macros.  It’s very easy to eat 1500 calories and if you add some slider foods, it’s easy to hit 2000 calories.  This will make your weight loss slow down to a crawl.  

Before just giving in to the Plateau, see what’s making it occur and see if you can switch things up to get the scales moving in the right direction.  Stalls are normal and last 4 to 6 weeks but if your stall is lasting longer than this, there are probably things that you can do to get back on track again.  The honeymoon period may be over but the sleeve is with you for life !  Work together with it to accomplish your goals.

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make November 2017 YOUR Month!

WLS People ! Halloween Candy Still In Your House ?

How’s it going with all of that Halloween candy that’s still in your house ?

I want all our bariatric peeps to think about that candy as cheap and very bad for you – full of palm oil garbage (P.O.G. for short) but even the strongest of us have fallen prey to a KitKat here and there … 

Why not try these more healthy peanut butter cups instead ? 

Don’t take it the wrong way because these yummy cups are little calorie BOMBS.

But ,,, if you are going to indulge – get your hand out of the cheap trick or treat bag.  That stuff is full of hydrogenated oils, horrible emulsifiers and funky sugar and high fructose corn syrup.

Why don’t you whip up some healthy fats and antioxidants as a treat ?

Healthier Peanut Butter Cups For My Lovelies 

Ingredients

3 tablespoons melted unrefined coconut oil, divided

3/4 cup organic creamy peanut butter

160 grams dark chocolate, roughly chopped

Instructions

  1. Line a muffin tin or mini muffin tin with paper cupcake liners and set aside
  2. Using a double boiler, gently melt two tablespoons of the coconut oil with chopped dark chocolate until  smooth in texture and completely melted
  3. Set chocolate aside to keep warm while you mix peanut butter
  4. Mix together the remaining coconut oil with creamy peanut butter until completely incorporated. You want this mixture to be nice and runny. If not, gently warm up peanut butter and coconut oil together.
  5. Pour a heaping tablespoon of chocolate into the base of each lined tins. Place in the freezer and allow to set for about five minutes
  6. Remove from freezer and add a heaping one to two tablespoons of the peanut butter mixture into the centre of each cup
  7. Place PB cups back in the freezer to set for five minutes more.
  8. Scoop the remaining melted chocolate to cover the top of each peanut butter cup, about one to two tablespoons
  9. Place PB cups back in the freezer to set a final time, about 15-20 minutes
  10. Remove peanut butter cups from liner if desired and store in an airtight container.
  11. If I am making them for me, I would totally sprinkle some sea salt on them.

Allow the bariatric experts to help you if you need support. Please reach out every opportunity you get with every question that you have – it’s not just our work to assist you.  We celebrate in seeing you succeed.

About the Author: Sheri Burke is a Registered Nutritionist and Bariatric Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery patients for 10 years and especially enjoys providing nutritional guidance to pre and post bariatric patients.  In her free time, she enjoys spending time with her husband and two teens.

If you have a re-gain or a stall, you can reach out to the “Bariatric Food Experts” for the Bariatric Reset Program.

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.

Stay motivated with Bariatric Wristbands – post your results online !

Make November 2017 YOUR Month!