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Black Bean Soup with a Salsa

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Black Bean Soup with a Salsa
Black Bean Soup with a Salsa
Prep Time 2 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Prep Time 2 minutes
Cook Time 10 minutes
Servings
people
Ingredients
Instructions
  1. Heat all ingredients in large pot on stove until heated through.
  2. Transfer to a blender or use an immersion blender to puree into a "creamy" black bean soup.
  3. Garnish with fresh cilantro or other herbs. Enjoy !
Recipe Notes

Change up the flavor by using different flavors of salsa.

Bariatric Surgery and Exercise

After bariatric surgery you’re preparing for a new chapter in your life. A chapter that includes healthy eating choices and regular exercise, resulting in a new and improved you. There are a variety of different exercises that you can do while you’re recovering from bariatric surgery. As you progress, you will be able to add more challenging exercises to your workout routine.

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Low Impact Exercises (2 weeks after surgery)
Let’s Begin

For the first couple weeks after surgery you should focus on your recovery before beginning your exercise routine. Once you feel up to it

you can begin completing low impact exercises such as: Sitting Exercises, Shoulder Rolls, Leg Lifts, Arm Rotations, Walking Program Etc.

Cardio and Strength Training
Progressing

By one month after surgery you should be able to start some more challenging post bariatric surgery exercises. Make sure to go at your own pace. Here are a couple effective low impact cardio exercises: cycling, water aerobics, yoga, treadmill workouts

Strength training is an excellent exercise addition after bariatric surgery (after 12 weeks). Strength training allows you to build muscle, burn more calories, and improve balance. After 12 weeks post surgery you can begin strength training at least 3 times a week.

 

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

How much to put on my plate ?

The pouch rules.

The answer will surprise you because it’s more about choosing the right food and how to eat, not necessarily how much is on your plate. Learn to rely on food choices and your pouch rather than your measuring cup. It’s easy to overeat Macaroni & Cheese but Chicken notsomuch because it is self limiting. Use the pouch as a tool by filling it with protein and using that fullness as an ally.

• By the way, for this to work, no bread, no potatoes, no tortillas, no rice, no rolls, no pasta, no high carb foods. Do not drink with your meals. If you have been drinking with meals stop it.

• It doesn’t matter how much is on the plate if we use ‘Protein First’ and ‘Vegetables Second’ as our portion control and only eat until we are comfortable and satisfied and not stuffed.

• As a guide, fix your plate with 4 to 6 ounces solid protein with salsa or sauce and 1/2 cup lower carb vegetable or chopped salad. A good example would be 2 small chicken thighs braised in pasta sauce with broccoli, tomato cucumber salad, or sautéed spinach.

• Eat 1/2 of your Protein First, 1/2 the Vegetable Second then go in for small alternating bites of protein and vegetable until you recognize you are at a soft full. Then stop. Thinking about it while eating is very empowering.

If you are a scared measurer who stops eating before fullness, or a plate loading overfiller, learn to rely on your food choices and listen to your pouch. Have confidence to use your surgical pouch as the power tool it was made to be and experience the lasting fullness that has escaped  you. It has been there all along!

• Yes, we can! 

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

A Simple Task to Better Understanding

Writing down the foods you eat during the day is a proven method to promote weight loss and to help keep the weight off. It is a simple task that can help you understand your eating habits and target problem areas you may have.

Here are some reasons why it’s simply smart to use a Journal to keep track of your everyday choices.


1.Keeps you accountable

2.Shows you your habits

3.Helps you track your program 

4.Help you to see what works

5.Help you to see what doesn’t work

6.Makes your goals seem more real

7.Shows you are serious about your health

8.Helps you keep track of your vitamins

9.Helps you keep track of your workouts

10.Helps you keep track of your motivation

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

Every Choice We Make Counts.

Committing to bariatric surgery requires that you prepare ahead of time by eating a healthy diet and ensuring adequate levels of physical activity. Pre-surgery diet changes are needed to help you lose a small amount of excess body weight prior to surgery and to have better eating habits to help you lose weight after surgery and help you keep the weight off after surgery. Following the nutritional recommendations may help you demonstrate that you are able to make a commitment to the changes you will need to continue to follow lifelong.

• What bariatric surgery is not going to do for you is keep your weight off . You will need to be physically active and monitor your food intake in order to keep your weight off.

Physical activity is equally important in your weight loss journey. Physical activity will help you with weight loss before surgery and will help you keep the weight off long term.

• Start slowly and build up to at least 60 minutes 5 days per week. You can divide your physical activity routine during the day.

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

Protein Snacking Post Op 

Bariatric Post Op Surgery patient should start to realise that they are not able to eat the same types of foods that they were eating prior to their surgery.  We need to emphasis “High Protein/ Low Fat/ Low Sugar” selections that are packed with High Nutrient Content.

• Stomach space is reduces so bariatric patients need to get a lot of nutrients into a small volume by choosing good, real, fresh foods.

 • For those patients who crave snack foods on the go, replace chips and candy with pork rinds and jerky snacks. There are recipes for making healthy roasted nuts and spiced up chickpeas. While eating at home, hard boiled eggs, some cuts of deli meats, cheese cubes and Greek yogurt require very little prep and offer a combination of protein and vitamins when served with a plate of sliced veggies.

• The large selection of protein snacks available makes eating real food after bariatric surgery less daunting. Keeping high-protein snacks always available makes it easy to grab a healthy treat when the mood strikes and avoid high-fat, high-sugar choices.

• It always helps to remember that you can have anything you would like to eat, but it comes down to choice. Is it worth eating? Is it pouch worthy? Does the food take you towards your goals or hinder them.

• THERE ARE PLENTY OF PERFECT THINGS TO EAT IF YOU WALK ON THE POSITIVE SIDE! OPT FOR SNACKS WITH A PROTEIN PURPOSE. 

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

Success After Bariatric Surgery

Prepping for your Surgery Success.

Success after bariatric surgery doesn’t just ” happen” by accident. It is the result of careful planning and work on your behalf. Of course it will also depend on an extremely skilled surgeon but your post-op success all will depend mostly on you.

•  You can begin to organize yourself for weight loss and prevent regain long before your surgery date. Here are some ideas for building a super solid foundation that will make your bariatric surgery journey smoother and more satisfying.


Choose the right surgeon 
If weight loss surgery is the tool, your bariatric surgeon is the one who makes the tool and gives it to you. You want a tool that is made precisely, ready to do the job, and built to last. Your surgeon needs to make the right cuts and place the band properly or make a tight, solid sleeve or pouch. So, look for a surgeon who is experienced and has a good track record of successful patients and low complication rates – don’t be afraid to ask!

•There’s more to choosing a surgeon than technical skills. Also, consider what else the surgeon will do for you. The right surgeon for you is willing to discuss your options and the procedure with you in a way that you can understand. You’re setting yourself up for extra challenges if you’re afraid to talk to your surgeon or your surgeon is unavailable.


Let’s talk about your post op diet. 
Your diet is the mainstay to every part of the bariatric surgery journey. You will be given pre. op surgery guidelines before your bariatric surgery as an exam to make sure that you will follow the rules post-op. That’s also the pre-op liquid diet to shrink your liver for a safer surgery. Also for quicker healing and fewer side effects, you are going to have to follow the post surgery guidelines from liquids to pureed foods to solid foods. Last but not least, there’s the nutrition-dense, low-calorie, low fat diet to help you hit your weight loss goal and stay there.

Taking responsibility post op. 
It’s great to depend on an excellent surgeon and complete healthcare team to walk you through surgery step by step. In a perfect world, your trusted surgeon would explain the options to you and recommend the best surgery for you, whether it’s the sleeve, band, bypass, or another choice. You’d go back for follow-up appointments and ongoing nutritional and psychological counseling.

•  That doesn’t always happen in the real world, but that’s no excuse to give up. You can take responsibility for finding out the information you need to know about what to expect, how to prepare, and what comes next. With your own research you’re more likely to succeed.

Face the facts and be open minded.
Bariatric surgery isn’t all fun and games. You don’t leave the operating room thin. Weight loss can sometimes plateau. It may take you longer to get to goal weight than you thought it would.

•  If you want to get to your goal weight and get healthy, you’ve got to make real changes. Your eating habits up until now are not going to get you to goal.

•  It’s time to take a hard look at your current habits. Can you sneak some veggies into your diet? Can you retrain your brain to love them? Can you force down those protein shakes for a few weeks in exchange for a lifetime’s worth of better health?

You and only you have control over your own bariatric surgery destiny. Success with bariatric surgery depends on planning and hard work. The more you are involved and the more responsibility you take throughout the process, the better you can do.

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

Get Moving After Bariatric Surgery

Burn More Calories.

As complicated as we make it out to be, it all breaks down into a rather simple formula. If you want to lose weight, then you have to burn more calories than you take in. From here, there are a million options as to what your snacking habits should be, what foods are best to eat, and what kind of exercise is best for you. These are the questions that your bariatric coordinator will help you answer.

•In the first days and weeks after bariatric surgery you will be limited to how much movement you can engage in. However, once the time comes, you want to make sure you are ready to jump into an exercise routine. Research shows that starting a workout program prior to your bariatric procedure actually prepares your body for a faster recovery and an easier transition into an active lifestyle after bariatric surgery.

•  You need to make sure that you choose an exercise that is ideal for your current body type and activity level. Here are a few suggestions that are often ideal for easing into a strong workout routine:


Low-Impact Cardio Exercise 
such as walking or bike riding. Try starting out by just walking around your neighborhood in short intervals, or going for a brief bike ride. You can also use gym equipment to take your workout indoors.


Weight-Resistance Training 
use resistance bands or light hand weights. These activities are easy to do in your own living room. You can follow a video or written instructions online to learn the best movements for building muscle and strength.

Water Aerobics or Swimming 
low-impact cardio exercise in the water is a great resource if you have access to a pool, either at your home, community center, or even the local gym.

Get Started, Just Do It.
The goal of any fitness program should guide you through the lifestyle changes you need to make so you can adapt to a healthier way of living. When you are going to have bariatric surgery, these lifestyle changes will add up to a lot of dietary changes, of course, but it also means incorporating activity into your daily life.

This is a new concept for many people. If exercise wasn’t something you enjoyed doing in the past, it is important to recognize why.  Getting started with an exercise program before undergoing bariatric surgery can help you reach your ultimate goals.

 

Bariatric Options:                                                       Medical Form

Gastric Balloon                                                        
Lap Band
Mini Gastric Bypass
Full Gastric Bypass
Gastric Sleeve
Gastric Plication Surgery
Conversion or Revision Surgery
Duodenal Switch Surgery

dr. sergio verboonen
              Dr. Sergio Verboonen

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen
info@ipf-mail.com

1 800 210 5124 

Don’t Ignore Too Tight Jeans.

Rise Up and Take Control

This isn’t necessarily about regain, its about restarting. In those first seven months after surgery, nothing can stop the weight from falling off, but then it all stops and its then up to us. If old habits have not been redirected, this is how you start losing again.

Going on a diet is different from the old pre op days. Back then, it was a slow painful process that took months for results because we had to lose a good forty pounds before anyone even noticed because of proportions. Face it, ten pounds is not a big dent when you weight 300 pounds. But post op dieting actually produces results fairly quickly and feels successful. Plus the pouch gives us an edge.

1. Grab a Friend !
Talk your girlfriend, spouse, sister, neighbor into losing five pounds with you. Friendly Competition is good and Peer Pressure makes you exercise harder.

2. Stop Buying Bread.
Sound too simple? It is! It’s a no brainer in fact. If there isn’t any bread you can’t eat it. When there aren’t any crackers, you can’t eat them.

3. Blab & Obligate Yourself.
Tell all close to you that you are recommitting to losing pounds. Say what you do – do what you say.

4. Stop eating White Foods.
No potatoes, bread, pasta, crackers, chips, rice, sugar, & tortillas. These foods are full of carbs and calories with few nutrients.

5. Get out the Small Plates Even with a four ounce stomach we can overeat soft or slider foods. On your small plate should be 4 or 5 ounces of protein and as much salad & vegetables that will fit.

Bariatric surgery is not easy nor is it the easy way out. It takes time to get used to these changes and it take strength and dedication.

Learn more about our Bariatric Program in Mexico here.

Much success in your journey.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen 

info@ipf-mail.com
1 800 210 5124 

Bariatric Food Tips

Smart essential bariatric tips

Take Control

Things are different when you have a four ounce stomach. We used to save best for last, but now we’d better eat it first! Now we have to chew food and think about the texture. No more big bites! Here is our short list of smart and essential bariatric tips.

Share with a bariatric friend who can use the help or your Facebook Group!

1. Sit at a table ! Before surgery, many of us inhaled our meal in front of the television or while standing over the sink. It’s very important to put your portion on a small plate, sit down at a table and pay attention to what you are eating.  Really enjoy it.

2. Eat at Home. Chain restaurants achieve consistency of flavors with the use of processed sauces and packaged components that have hidden ingredients like high fructose corn syrup food starches and fat. At home, when you roast a chicken thigh and pair it with a simple salad you know what is on the plate. 

3. Cook .  There are generations of people who do not know how to feed themselves. Begin to cook meals for yourself, your family and friends. It’s healthier for everyone in the house. Make better choices for yourself and for your family.

4. Eat within 1 hour of Feet on Floor.  We all know this so let’s just DO IT. Studies show that people who don’t eat breakfast weigh more than those who do. Skipping breakfast keeps the body in starvation mode. Break the fast and stoke the body with enough energy to burn some of that stored fat.

5. Have Plan of Attack for the Restaurant. Almost all restaurants have websites and full menus online. Look at the menu in advance to get an idea of what appetizers or entrees will work for your surgery. It’s a lot easier knowing before you arrive.

Bariatric surgery is not easy nor is it the easy way out. It takes time to get used to these changes and it take strength and dedication.

Learn more about our Bariatric Program in Mexico here.

Respectfully,
International Patient Facilitators – Cancun and Tijuana, Mexico
On behalf of Dr. Sergio Verboonen 

info@ipf-mail.com
1 800 210 5124