Chia and Hemp and Bariatric Patients

Are Chia and Hemp Seeds Worth the Hype to Bariatric Patients ?

There always seems to be a new “It” food – have you noticed ?

Over the past few years we have all listened a lot to the magic powers of quinoa, kale, turmeric – and the list goes on and on.

So what exactly are 2017’s IT FOODS ?

What I have come to believe in 2017 is that the “it foods” among our bariatric patients seem to be chia and hemp seeds !

These super foods are most of the times foods which the rest of the world have been eating for centuries but only just now are they being marketed in North America.  And, they are always advertised as “perfect for you” foods with the promise of curing every woe and making you happier and healthier than you have ever been.  These sorts of marketing campaigns make you feel like you have been missing out on this precious ingredients and that you need to include this perfect food in your diet every single day.

As nutritionists, we are trained to be skeptical of these sorts of general promises.

So a lot of our patients in 2017 have been just loading up on chia and hemp seeds.  Some of them don’t know why they are doing it other than all the “hype” they have heard and others are trying to meet their protein goals.  Bariatric post ops are sharing how they sprinkle the stuff on everything – such as on their yogurt, oatmeal, scrambled eggs, sandwiches and soups and smoothies.

These seeds are pretty awesome but are they being misrepresented as being high in protein ?  Yikes, you may have been thinking that they were higher in protein than most foods.  It’s time to talk about these seeds and their “protein to calorie” ratio.

16 grams of Hemp Seeds = 6 grams of protein and 95 calories
35 grams of Chia Seeds = 6 grams of protein and 176 calories
8.5 grams of Whey Powder = 6 grams of protein and 30 calories.

Can you see what this is telling us ?

This is telling us that whey protein powder can give you the same amount of protein for much less calories.

DOES THIS MEAN IS SHOULD STOP USING CHIA AND SEEDS ?
THE ANSWER IS NO !

Chia and hemp seeds have so many beneficial reasons to consume them !  Just don’t use them to grab that additional 20 grams of protein that you are missing from your day.  If you are to add 20 grams of protein using chia seeds, that would add a HUGE 585 calories to your day also.

Eat 1 serving of seeds per day (see the serving sizes above).
Chia and Hemp Seeds are:
High in fibre, high in several macronutrients such as iron, zinc, magnesium, manganese, phosphorus, vitamin , omega 3’s and omega 6’s.

The bottom line is that super healthy eating is not only determined by one “IT” food or super seed – As always the solution is moderation and variety.

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 husband and two teens.

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!

 

Price List for Bariatric Procedures in Tijuana and Cancun

Signs you’ve had bariatric surgery

I’d love to hear what you’d like to add to my list….
I love poking around all those forums out there and also to anything related to Bariatric Surgery or WLS and a lot of the time I will find something that resonates with me.  You know about all those “10 signs you were raised in the 70’s” and all those posts like that ?  well I thought it would be fun to do a list like that about “signs you’ve had bariatric surgery”  and see if it resonates with you.  This list is based on my decade working with bariatric patients.
 
1.  Your husband head a very strange noise coming from your stomach and didn’t bat an eye.
I often get asked why a patients new pouch makes such a strange gurgling noise sometimes.  Eating too quickly or taking too large bites could be the cause of it.  Bariatric doctors also tell us that it could be your stomach just moving around and making noises for all to hear.  As the years go by, the noises tend to subside.
 
2.  In the middle of August, you have a space heater located under your desk.
It has a lot to do with losing some of your “insulation” and post op bariatric patients are generally cooler than pre surgery.  They use space heaters and they double up on their blankets at night.  Once again, their body seems to adapt with time and the need to use double sweaters also subsides.
 
3.  You set your alarm to make sure to take your vitamins.
Sometimes it takes a reminder to get your vitamins into you.  While bariatric vitamins are simpler than ever, setting an alarm or reminder is never a bad idea and your family might just hear that alarm and hand you your biotin !
 
4.  You might as well have the word PROTEIN written on your forehead as it’s always the first thing on your mind.
Protein fills you up and keeps you filled up so pass the protein.  You will get the most weight loss when you focus on lean and solid protein sources over drinks and gels and bars and substitutes.
 
5.  Your waitress is wondering why you don’t want to drink something.
When you have a tiny tummy, how can you mix your food and drink without getting seriously full seriously quickly.  Don’t fret, order a glass of water and sip on it before your meal is served.
 
6.  Your clothes are falling off but your still are not ready to go shopping.
Just be sure that your pants don’t fall off at work 🙂
 
7.  You still go to the Plus Section when shopping (out of habit).
Wrapping your mind around your new body size can be a challenge.  You need to find out the true size of your body and buy clothes to fit it.  The Plus Section is no longer your shopping place.
 
8.  You get seriously excited about the release of a new flavour of protein shake.
Premier Protein has a new chocolate mousse flavour !!!!
 
 9.  You use bariatric lingo and abbreviations.
Example:  I just had my first NSV at my CW after my WLS !!  you gotta know the lingo to be a part of the club LOL.
 
10.  You get overjoyed at the little things such as getting a pair of boots that zip up on your calves.
To others it may not be a big deal but to you it’s something big and you are never taking it for granted again.
 
All the time I hear that the biggest mistake patients have made is not having their surgery sooner.  I believe that everything happens when it’s supposed to happen.  I love my job because I get to listen to patients talk about their experiences with such great and deep appreciation for where they are today.

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” vitamin? Here is a convenient way for bariatric patients to get them now on Amazon. Bariatric Expert Vitamins

If you have a regain or a stall, reach out to the Bariatric Food Experts for the Bariatric Reset Program.

Eat like a Bariatric Expert with our Bariatric Nutritional Plans.

Stay motivated with your Bariatric Wristbands – share your results online.

Complete your Health Form to ensure that you qualify for bariatric surgery.

Bariatric Terminology and Abbreviations

For all our bariatric newbies ….

So you have just started researching bariatric surgery and you come across a forum with like-minded people and all of a sudden you find yourself in the midst of a pile of abbreviations and terminology and short-cuts that makes about zero sense to you.  I thought it would be fun to make a list of those abbreviations and what they mean so that you can have a quick “go to list” while you get up to speed with all this new terminology.  I am sure I will miss a few short-cuts so feel free to add them to the comments so we can all have something more comprehensive.

WLS: Weight Loss Surgery

BMI: Body Mass Index

RNY: Roux-en-Y (Roux-en-Y Gastric Bypass)
VSG: Vertical Sleeve Gastrectomy (Gastric Sleeve Surgery)
DS: Duodenal Switch
BPD: Biliopancreatic Diversion
VBG: Vertical Banded Gastroplasty

HW: Heaviest Weight
SW: Starting Weight
LW: Lowest Weight
CW: Current Weight
GW: Goal Weight
EWL: Excess Weight Loss

NSV: Non-scale Victory
FTF: Face-to-Face

OAC: Obesity Action Coalition
PCP: Primary Care Physician

PCOS: Poly-Cystic Ovarian Syndrome

TT: Tummy Tuck

BM: Bowel Movement
SF: Sugar-Free

EKG: Electrocardiography
CPAP: Continuous Positive Airway Pressure
GERD: Gastroesophageal Reflux Disease
GI: Gastrointestinal

TMI: Too Much Information
WTG: Way To Go

IPF: International Patient Facilitators
TY: Thank you

Are you ready to reach out and take your own health into your own hands and get they weight off once and for all. Reach out to us to meet other patients who have had bariatric surgery in Mexico and hear their testimonials/ speak to them directly. MORE INFO

Time for a “bariatric expert” vitamin? Here is a convenient way for bariatric patients to get them now on Amazon. Bariatric Expert Vitamins
If you have a regain or a stall, reach out to the Bariatric Food Experts for the Bariatric Reset Program.
Eat like a Bariatric Expert with our Bariatric Nutritional Plans.
Stay motivated with your Bariatric Wristbands – share your results online.
Complete your Health Form to ensure that you qualify for bariatric surgery.

 

About the Author: Sheri Burke is a Bariatric 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 her clients. In her free time she is dedicated to her family which includes two teens, her husband and two fur-babies.

Regain Following Bariatric Surgery

Non compliance is always the main reason for any regains post bariatric surgery.

Now that I’ve got that out of the way, let’s dive in !

I have lots of messages and emails related to plateaus and stalls and regains during this time of the year.  I think people are getting revved up for the Thanksgiving holiday and seeing relatives and friends that they have not seen in a while. I think that bariatric patients begin to get that feeling that they need to prove something to others when it comes to their bariatric surgery journey. I am here to tell you that you have nothing to prove to anyone but yourself.  It’s time to look at the real reasons for that plateau or stall or small regain. 

It is important to recognise different phases throughout your bariatric surgery journey and to figuratively “get a grip” on all of them before anything can spiral out of control.  I am going to say it again – “Non Compliance is the first reason for any downfalls”.

Let me go into more detail below….

The number one reason for any regains following bariatric surgery is simply patient non-compliance. Patients still have a “not so healthy” relationship with food that surgery alone cannot fix. They continue to consume high calorie coffees or fruit drinks and try to keep slider foods and trigger foods in their lives. These items are in great part what led to their obesity to begin with and can include sweets, bread, and alcohol. Trigger foods often do little to satisfy hunger but can create cravings. Successful patients engage in a post-surgical lifestyle that is free of trigger or slider foods. 

Another reason for regain post bariatric surgery is that within the first year post surgery, goals are quickly reached and without too much difficulty.  Many patients will compromise their post op plans that have been given to them and ignore the suggestions for maintenance from their nutritionists but still continue to drop the pounds.  When the body is used to the new physiology and the bad habits have not been changed, patients are going to have overall bad results.  The patterns of healthy exercise and nutrition needs to be developed during that first year post surgery.  It’s not too late to get back on track but patients need to admit to these flaws and work to change them right away and reach out for support to their nutritionists.

The last reason I am going to discuss is the lack of support that some bariatric patients feel post surgery.  They sometimes find themselves in a place where their friends and family are not supportive or they do not know how to lend good support.  This leaves patients in a place where they really need to rely on themselves and be self accountable for any gains or losses.  Success comes from the patient who maintains and develops support from people who understand the challenges of bariatric patients.  

The real point is to not blame your surgery this week if you “stray from healthy patterns” but try your best to get back to what you know works best and get back to the basics of your healthy bariatric lifestyle.  Reach out of you need any assistance on getting back on track.

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” vitamin? Here is a convenient way for bariatric patients to get them now on Amazon. Bariatric Expert Vitamins

If you have a regain or a stall, reach out to the Bariatric Food Experts for the Bariatric Reset Program.

Eat like a Bariatric Expert with our Bariatric Nutritional Plans.

Stay motivated with your Bariatric Wristbands – share your results online.

Complete your Health Form to ensure that you qualify for bariatric surgery.

Bariatrics/ When Bad Foods Feel the Best

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:  

 

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!

 

Very Scary Bariatric Regain

Regain is a scary 6 letter word.  It’s what all post op patients are afraid of and try to avoid at all costs.

Post surgery after the honeymoon period ends, it is normal to gain back a few pounds but that’s where it needs to stop and not continue.  So what can you do to prevent that normal small “gain back a few pounds” to stop right there – at a few pounds ?

Journaling is a powerful tool. If you take the time to write down what you eat and drink then you will know exactly what you are putting into your body and you will be able to do the calorie count and the nutrient count.  It’s not easy to do and it takes time out of your day but there are all kinds of apps that will do it for you.  You just need to download your preferred app and get to it! This is a great tool so try to make the commitment to start today, just for 10 days.  Don’t just take it from me, give it a real effort and give it a real try.  

Don’t drink your calories please.  Eat your calories.  Eat real food and drink filtered water.  It’s so easy to drink 350 calories and not feel any satiety.  That leads to eating 300 calories and before you know it, your nice 350 calorie dinner has just turned into a whopping 750 calories.  I know that your 350 calories may be your super nutritious shake but if you drink that shake and then eat breakfast, you have just overdone it and weight loss or maintenance will not occur.  Regain is going to happen.  Our body does not register 350 calories of liquid the same way it registers 350 calories of food.  There is no sense of fullness after the beverage compared to the food.  Please watch your liquid calories closely.

Bariatric plate percentages can also help you to see your plate in a more healthy “bariatric” way.  Your bariatric plate is gong to be a small dinner plate and it’s going to contain three sections which should be starch, veggies and protein.  Your protein section is going to be about 3 ounces big – that’s the size of the back of your hand or less.  On that section goes your chicken, or fish, eggs or meat.  3/4 of a cup is the size for your non-starchy vegetables such as tomatoes, cucumbers, green beans, carrots,  lettuce (of any variety) etc.   Lastly you can give yourself two tablespoons of starch.  That is your bread, rice, potato, corn ,peas or pasta.  If you wanted to skip the starch, great ! Just increase your vegetables and add a small serving of avocado or a drizzle of olive oil on your veggies.  The “bariatric plate” makes things simple.  You don’t have to count your carbs or your calories.  You can see your plate and determine that your proportions and choices are correct.

Failing to plan is planning for failure – food prep and plan your meals out.  Being hungry is the worst time to make food decisions.  Don’t let that happen to you and have a food plan please.  Food structure is a bariatric patients best friend.  Make peace with it and take a bit of time to plan out two to three days in advance.  Sure, we all see those food preppers online who figure out a week in advance what they are eating –  and that’s great for them but it’s hard to do.  Just take a few days at a time and don’t get overwhelmed.  You can even have the same things for a few days in a row to make it easier and less expensive.  Aim for three meals and two snacks every day.

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 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.

Time for a “Bariatric Expert Vitamins ?  Here is a perfect way for bariatric patients to get it now on Amazon:  

Bariatric Expert MultiVitamins
Bariatric Expert Biotin
Bariatric Expert D-3

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.

Pricelist for Bariatric Procedures in Tijuana and Cancun

 

Make August 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

The Sun the Sand and a Drink in my Hand

Can Summer Holidays be good for your health ?

Normal story goes something like this ,,,, the summer holidays takes a toll on your health:  it can be a vortex of barbecues and get togethers with booze and stress and family too – too much chocolate, cheese, potato and pasta salads and every body falls down the rabbit hole and we collectively climb up in September with strained bank accounts and tight pants.

I hear patients say all the time that “I always put on weight during the summer holidays because there is too much booze and food”.  Here’s the lowdown:  it’s not the food that makes you gain the weight, YOU choosing to eat too much of “said food” makes you gain the weight.  Nobody is forcing anybody to binge drink or overeat…… unless you choose to spend your summer holidays and the Señor Frogs in Cancun because if you do, there’s nothing that I can do to save you 🙂

I am writing this after my personal short vacation and I invite you to also think what it can mean for your life and your health if you are having this same problem.  Let’s discuss some ways that your summer holiday can actually work for you and not always against you.

 You can choose to be more mindful of your choices when your routine is semi-disrupted.

I can imagine that you already have a pretty solid established routine during your regular weeks.  Your summer vacation can provide you with an excellent opportunity to ,,,, think about it – think about your established routine.    It may be your routine to go for a walk or a run before you go to work each morning, but when you take that walk on your summer vacation before you spike your coffee with bailey’s’, it’s a really serious win.  You could even forgo that baileys that everybody is having and save yourself for the afternoon sangria.  You have some extra time now to make some new goals for September and think about how you want to feel for your next holiday at ThanksGiving.

Get fit together with your family and friends.

Want to know what one of the biggest predictors of a solid exercise routine for life is ?  The answer is “social support and family”.  Now you know why people who exercise in groups are five times more likely to maintain their exercise challenges and then achieve their goals.  Why don’t you get your family and friends involved with your fitness goals this summer ?  You may be thinking that nobody is going to be thrilled about your fabulous hiking idea while on vacation but you might just get a surprise that others might feel happy to get up and move a bit instead of just lying in a hammock.  

If this information just doesn’t motivate you and you choose to follow your summer ritual of of suspending all your healthy living rules and indulge in that big summer party after party after party – then I salute you for being intentional with your choices and I will be waiting for you in September with open arms and lots of healthy advice.

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 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.

Time for a “Bariatric Expert Vitamins ?  Here is a perfect way for bariatric patients to get it now on Amazon:  

Bariatric Expert MultiVitamins
Bariatric Expert Biotin
Bariatric Expert D-3

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.

 

Pricelist for Bariatric Procedures in Tijuana and Cancun

 

Make August 2017 YOUR Month!  

 

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

Protein snacks you need – bariatric eating

I want all our bariatric patients to know that they are unable to eat the same types of snacks that they ate prior to their procedure.  The post bariatric surgery food plan will always push high protein, adequate healthy fats and low to no sugar choices with a big nutrient bang for your buck. It is just the reality because your stomach space is now the size of a hard boiled egg and you need to fill it with a big nutrition bang by packing it with good fresh foods.

A good plan will will avoid fried foods and many types of grains.   When you have these limitations, it’s hard not to feel a bit deprived because there are a lot of things that should be off limits post surgery.  This is not how you should feel because there is an entire world of food out there. It’s going to be you decision or your mindset to be ecstatic with what you can have and not focus on the negative of the poor food choices that should be off limits and that are responsible for obesity.

There is such a huge selection of high protein snacks to add a good variety to your post surgery bariatric diet.  Let’s chat about a few ideas.

The old protein powders don’t have the best reputation for their strange aftertaste and chalky texture but the new modern pre mixed varieties come in great flavors such as peanut butter cup, coffee latte and raspberry cheesecake.  You can combine these shakes with some almond milk, your morning coffee or some real greek yogurt for an even bigger protein punch. These types of shakes are convenient and you can consume them on the go.

If you are having a salty craving for chips and doritos, replace those snacks with pork rinds and jerky varieties.  There are tons of healthy recipes online for making spicy chickpeas and roasting your own nuts and seeds.  At home you can prepare some devilled eggs, cheese cubes, deli meats, and greek yogurt.  This requires only minimal prep and will offer you vitamins and protein when you choose to serve with a platter of sliced up vegetables.

There is a huge variety of good, healthy protein snacks that are available to you which is going to make your bariatric journey more enjoyable.  If you don’t have any diversity and options, you will feel oppressed and that can lead to cheating with bad and forbidden snacks, which will in turn lead to illness at best and weight gain at worst.  You need to keep your high protein snacks on hand and make it easy for yourself to grab a healthy treat when you feel the need. 

Here’s something to think about:  you can have anything you would like to eat, but when it comes down to making a choice…  Is it really worth eating ? Will it be kind to my pouch ?  Will it take you closer or further away from your goals?  Choose snacks with a protein purpose !  There are plenty of snack ideas to eat if you walk on the positive side.

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 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.

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.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

Post Bariatric Surgery Advice:

Plan For Your Success

I know that most of our clients have heard me say this in the past but I am in a talkative mood and we have a lot of new subscribers – I believe that one of the most important things to do as a bariatric patient post operatively is to PLAN YOUR MENUS.

A good plan will make sure that you have a good balance of carbs, fats and proteins with each meal.  It will allow you to not push your personal carb limit by overloading on one meal and then on the next one also.  It will create macronutrient balance in your food choices also.  You will be able to see where you are lacking before it happens. 

A good plan helps you to make the best choices.  When you have a plan in place you will not get trapped in the “crap grab” – this happens when you are starving and don’t have any plan in place and you

just grab any junk that is lying around.  A good plan will enable you to use your leftovers wisely also.  Nobody likes to waste food and when you sit down with a good plan for a few days in advance, you can figure out different ways to use that food in the most nutritional and cost effective ways.

If you are not ready for the “weekly food prep” then start just a day or two in advance and nothing more than that.  Write it down because it will be the very best way to remember.  I don’t know about you but my short term memory is not like it used to be !  Every now and then when you come home late and too exhausted to prep for the next day and say to yourself “I will figure it out tomorrow” ,,, sure enough the next day the “crap grab” begins and you will find yourself eating much more junk than planned.  It’s not a super thing so make a plan and set yourself up for success.  

Be kind to yourself and put yourself first so you can take care of all those people relying on you.  

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 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.

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.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !

To Avocado or Not to Avocado ?

Avocados: the missing ingredient in your health plan or secretly sabotaging your goals?

Once feared because of their high fat content – and now praised for the exact same claim – avocados have been enjoying their place in the spotlight for the past four decades. I try to view food as much more than “good” or “bad,” and instead focus on if I enjoy it, how it makes my body feel and what effects it has on my particular health goals (at that moment). I encourage you to do the same! After all, YOU know yourself best. That being said, let’s dig into (or peel back) the avocado’s tough exterior and see what lies inside.

Fat, Carbohydrates, Protein – Oh My!

What do these words even mean? We place so much emphasis on which particular macronutrient is being revered as the savior during any given moment in time – so much so that we sometimes throw these terms around as casually as we discuss Sunday night football.

Macronutrients (fat, carbohydrates and protein) are necessary for human consumption in certain ratios, but to find what works best for you and your health goals , you should meet with a qualified healthcare practitioner (such as a Registered Dietitian Nutritionist with specialized training in weight management) to establish individualized daily macronutrient distribution goals. When discussing the avocado, I’m going to highlight one particular macronutrient – dietary fat.

Avocados contain a large amount of the dietary fat called oleic acid, which is an omega-9, monounsaturated fat. A meta-analysis of randomized clinical trials that assessed the impact of avocados on cholesterol levels found that when substituted for saturated fat, avocado consumption significantly reduced total cholesterol, low density lipoprotein cholesterol (LDL-C) and triglycerides. However, the optimal amount of weekly avocado intake to have the greatest impact on cardiovascular health is yet to be determined.

As with all whole foods, avocados aren’t just a one trick pony! They also contain a wide variety of nutritionally dense vitamins, minerals and antioxidants – including lutein, which is necessary for healthy vision and skin integrity. Additionally, each avocado provides about 10 grams of fiber – and we can’t forget about the potassium, folate, vitamin A, vitamin E and magnesium they provide as well!

Calories

If you’re a fan of counting calories or practicing “calorie awareness,” you already know that avocados can add a lot of “extra calories” to food items such as enchiladas, for example. Or, if they are mashed with garlic, tomato, cilantro and jalapeno (aka their most famously used dish – guacamole), and staring at you while placed next to a bowl of tortilla chips , calories from avocados can add up quickly.

While this may seem daunting, you can include avocados in your diet while being calorie-conscious. Half of a medium- sized avocado provides about 150 calories. A 350 calorie lunch can be yours with a ton of fresh vegetables, 3 oz. grilled chicken and a small drizzle of olive oil and lemon. For another simple meal, try cutting an avocado in half, removing the seed, adding some canned tuna (drained) and sprinkling with salt, pepper and a drizzle of lemon juice.

When Are Avocados Ready?

When it comes to avocados, you have to look beyond the color. Some varieties remain a light green color even when ripe, while others change from light green to dark green or black as they ripen. An avocado is ripe when it is soft at the top and has a slight give in the middle. If the middle feels as soft as the top, it’s past its prime. No need to toss it! Slice it, freeze it (without skin/seed) and add 1-2 slices of it to smoothies or protein shakes.

How to Store Avocados

Leave the avocado on the counter at room temperature until it is ripe. Once ripe, place it in the refrigerator and eat it within two days. If you only need half of the avocado, slice it and leave the seed in the half that you are going to store. You have a few options for how you want to save your other half:

      • Squeeze lemon juice over the top, then tightly cover with plastic wrap and place in the refrigerator for up to two days.
      • Drizzle with olive oil, then remove the seed and place the cut side down on a plate. Refrigerate and use within 24 hours.
      • Easy Avocado Substitutions

For healthy food substitutions using avocado, consider the following:

      • Serve fresh guacamole with fresh raw vegetables instead of ranch or onion dip
      • Add sliced avocado to salads and soups instead of cheese
      • Enhance your protein shake by blending in 1/4 avocado
      • Mash avocado to add to wraps instead of mayonnaise
      • Add sliced avocado to egg, tuna or chicken salad
      • Add sliced avocado and tomato to scrambled eggs

Life Hack: If you’ve ever been caught needing to use an under-ripe avocado, have no fear! I have a new remedy for you. Simply place the avocado (wrapped in tin foil and placed on a baking sheet) in a 200 degree oven for 10 minutes. Then, remove the avocado and let it cool at room temperature or place it in the refrigerator. Yep! You’re welcome.

Conclusion

Nutrient (and calorically) dense avocados can be incorporated into many healthy eating plans. Their creamy texture provides a nice substitution for many other condiments that are high in fat but lack nutritional density. As with all foods, enjoy avocados in moderation!

At the end of the day, do the best you can. No one is perfect. Small steps and changes can make a huge impact in your overall health!

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 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.

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.

Pricelist for Bariatric Procedures in Tijuana and Cancun

Make July 2017 YOUR Month!  

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
Dr. Sergio Verboonen and Sheri Burke – Bariatric Coordinator and Nutritionist.
info@ipf-mail.com

1 800 210 5124

Reach out to us if you have questions !