Low-Carb Minus the “Crazy” – Bariatric Edition

I like the title of this blog.  When I first got the idea to write this blog (back over 6 months ago), I originally titled it (in my head), “Keto without the Crazy”.  I have changed the name to “low carb” because for me, Keto really has gone CRAZY?  What originally was a fantastic way to eat an unprocessed diet has turned into a commercially lucrative event for marketers and manufacturers.  I am jumping off that platform in “name” only.  I just don’t want to use the word “Keto” even though I personally am still promoting this style of eating.  

So what style of eating do I promote for my bariatric clients? Allow me to expand.  

I promote a diet of whole, live, fresh, natural, good quality FOOD.  I don’t send my clients in search of bizarre foods, or food that costs a fortune. No pills, powders or special teas.  I send my clients in search of food that is NOT manufactured in a lab. 

I promote a diet that is high in protein, moderate in healthy fats and low in processed and refined carbohydrates.  See how I didn’t say “no” carbs?  I said “low in processed and refined carbohydrates”.  This means that my clients get their carbohydrates from lots of vegetables and some fruit.  

I personally follow this style of eating because I believe that good health is directly related to our blood sugars and insulin levels.  

When I was eating a diet of brown rice, lentils, beans, and quinoa, my blood sugars were creeping up.  I was hungry ALL OF THE TIME.  I got my first labs back where my triglycerides were a bit high. OUCH!!  How did that happen if I was eating such a “healthy” diet?  Well, I feel that these “healthy” carbs were just not so healthy for me anymore.  Sure, they may have served me when I was younger but my age has changed, as well as my nutritional requirements.

Biochemical individuality…. We are all unique.  What works for one person doesn’t necessarily work for the next person.  What worked in our past, doesn’t necessarily work in our present or future.  Our bodies are changing, they are getting older.  Our hormones are changing also.  We need to be aware as to how our diet may need to change as we age.


Now, getting back to my clients and low-carb or keto or any eating plan post surgery.  My clients cannot eat a lot of food post surgery at one sitting.  We all know this.  This is the reason anybody has surgery in the first place.  My clients eat less food, and feel satisfied more quickly post surgery.

INTERMITTENT FASTING AND OMAD
  
For my clients, the popular OMAD (one meal a day) or even two meals a day, is not going to work for them in the beginning of their bariatric journey.  They cannot get sufficient protein into that OMAD or two meals a day.  Smaller meals throughout the day is a better way for my clients to eat when recently post-op.  

Intermittent fasting (IF) 16:8 (16 hours fasting and 8 hours feeding) can work wonderfully when they are further out of surgery but as long as they have a lot of restriction, I am gong to recommend that they eat more frequently. This does not mean 3 meals and 3 snacks.  I don’t want them grazing their way through the day.  This does mean a more structured meal plan though.

Priorize Protein – Control Carbs – Fill with Fat

I want to see my clients prioritizing protein.  I want to see them keeping their carb count low and I want them to fill with fat at the end to keep them feeling satiated.

This is the way I encourage my low-carb clients.  I encourage whole, live, fresh and natural foods.  I don’t suggest adding gobs of fat to “meet macros”.  Sure, eat “healthy” fat.  Don’t be fat-phobic BUT, don’t over-eat extra fat.  This is what I like to call “the bariatric friendly low-carb lifestyle”.  

We need to understand that by taking the first step and getting sugar and starch out of the diet, we are already half-way there.  The benefits start as soon as you omit the unhealthy processed carbs and you get your carbs through vegetables and low sugar berries.

So much information out there.  So much mis-information out there.  My clients are special and they need to work with somebody who understands their specific needs and requirements.  

I salute you.  You made the important decision of wanting to lose weight and be healthy.  You took those important steps to have bariatric surgery and you took control.  Continue taking that control when it comes to your diet. Don’t allow carb-creep to derail your efforts.  Continue with your desire to learn more about nutritional science and remember that beautiful you is a biochemical individual.  


Low-Carb on … my friends.
 
 
With Healthy Hugs and Enthusiasm
Sheri Burke

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Transformation, Enthusiasm, and Bariatric Surgery – Bariatric Edition

 
What Comes Next?
 
Real Transformation, Enthusiasm, and Bariatric Surgery.
 
Do you see all the before and after pictures? Can you believe all those pounds lost? It’s like two different people!
 
The person reading this right now… you may even be one of those amazing transformations that I am talking about. You came and you conquered. You made that decision to take your health into your own hands and you boarded a plane, flew to Mexico and had your bariatric surgery. 
 
You were motivated! You were excited! You were psyched-up and ready to get it done. You wanted what you saw in those transformational before and after pictures that you saw online. You may have had a neighbor or friend or relative that went before you. You were just so tired of the struggle of being overweight or obese. Nothing that you tried had worked and you lost and gained that same 20 pounds over and over again.
 
I get this scenario. I understand it so well. My career has been based on this exact description.
 
What comes next?  Yes, what does come next? We are so focused on the actual surgery that our minds forget to “fast forward” past the “honeymoon stage”. When we lose weight is it over? Does it just end there? What happens next? 
 
The first year is such a whirlwind. There is the lead-up to our surgery. This takes months. We need to decide to get it done and then we set the date, pay our deposit, book our flights. We start to focus on the pre-op diet and what that consists of. We have the surgery and the weight loss begins. We have support from our nutritionist and we work hard to get our diet right after surgery. We are cruising along during that first year. Some weeks we lose more and some weeks we lose less but our clothing sizes are getting smaller and everything is working out.
 
Goal (or close to goal). We did it. We are off our meds. We are at an ideal weight. We are feeling so much better about life and ourselves. What now?
 
This question “What Now” is so HUGE at this stage. Do we start to settle now? We were so motivated after the surgery. Where did all that motivation go to? 
 
Here’s what I think, we need to now replace motivation and willpower with “enthusiasm”. What does that mean?
 
I find that my willpower only takes me so far and then it fades. As I get older, it is harder to even muster up the “willpower”. It used to come so much easier. I get an idea and off I go!! I am motivated and my sheer willpower took me where I needed to go. Sure, I have good intentions but I need that “boost” to turn the intentions into reality.
 
Here is a good example. 
How many times have you said “Monday I will eat right” or “Monday I start my exercise program”. There is a little boost of motivation and willpower on the weekend and the intention is set but what happens on Monday morning when the alarm goes off at 6 am? Do I bolt out of bed to hit the gym? And if I can muster up the motivation to hit the gym, what happens on Tuesday and Wednesday and all the other days of the week? Where did that willpower go to? How can I get it back?
 
I want to share something with you. I have another trick in my toolbox. I call it enthusiasm. 
 
ENTHUSIASM TO THE RESCUE. 
 
Making the mental shift from “I gotta get this done” to I get to get this done” is what helps me immensely. 
 
I can be talking about my work or my activity level or about my meal planning. I like to stay excited about my plans. 
 
“get” to get up each day and help people get well through good eating habits and weight loss. I “get” to encourage them and see them lose hundreds and thousands of pounds.
 
“get” to be active each day. I “get” to move my body and sweat for an hour. I “get” to use exercise as my anti-depressant. 
 
“get” to plan my meals. I am not limited to only poor quality food (think refined and processed carbohydrates). I “get” to eat fresh, live, natural, good quality food AND I “get” to feed that same food to my whole family.
 
Gratitude. 
Gratitude is what happens when motivation and willpower leave the room. Gratitude allows me to feel enthusiastic about the life I have chosen to live. This feeling enables me to push further and create more goals and it helps me to build that life that I want to live.
 
What happens when you no longer have to focus on your weight loss? You are there. You’ve done it. What’s next? 
 
Let’s face it, the average active weight loss phase will last for approximately one year post-bariatric surgery. What then? Is it over? Or has it just begun? 
 
I like to think that this is the time to dial it up a notch (or ten). Who do you want to be? How far do you want to go? This isn’t “just” weight loss. It’s becoming who you were always meant to be. Why sell yourself short and stop when the weight loss stops.
 
We can be whoever we want to be. We are in charge of our lives and we create our lives how we want them to be. If we are powerful enough to have decided to have weight loss surgery then who’s say what powerful decision we will make next. 
 
I want to see you SOAR. I want to hear you ROAR and I want you to be that person that you always wanted to be. Let’s move gracefully to the next stage and keep setting goals for ourselves. Let’s feel the gratitude. We had a successful surgery and we did what we set out to do. How powerful we are. 
 
Let’s stop fretting about the last 10 pounds. I see my clients get stuck in this loop sometimes. I know that if they set new goals and if they got enthusiastic about them and felt grateful for where they are right now, that they would step off this loop and start crushing new goals. Guess what, those 10 pounds might just disappear in the process also.
 
“Some” of my personal goals right now look like this: 
Launch my new franchise business by Mid-March.
Continue to be active and work-out 5 days a week.
Continue to improve my diet and follow a low processed carb lifestyle.
Use Intermittent Fasting Mon. to Fri. to improve insulin response.
 
Tell me all about your goals. It’s your turn now.
 
Oh, I have so many goals set. The four that I listed above are just a drop in the bucket. I sit down and write them all down. I visualize them. I make a vision board. I can see what it looks like to achieve the goal. If I don’t do this, I feel like I am just on a hamster wheel and I don’t feel so enthusiastic about my life. I don’t know where I am going or what direction I am taking. 
 
If you haven’t taken the time to think about your life and what you want it to look like, this may be your time. Spend an hour with yourself and a blank page and start writing. See what comes out. If it helps, send it to me and I will help you stay accountable. 
 
 
With Healthy Hugs and Enthusiasm
Sheri BUrke

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

February Flash Plan – 3 to 5 lbs in 4 days – Bariatric Edition

January was the LONGEST month EVER!  Who feels me?  I am in Ottawa, Canada so the days are super short in winter. The sun rises at 7.15am and sets at 4pm but the entire month feels like it has 40 days in it.  Is it still January?? This is not a complaint. I am just realizing that January feels like a longgggg month.
It is January 31st today – at the time I am writing this blog.  I am currently on an airplane flying back from Cancun, Mexico to Ottawa, Canada. I am creating the easiest 4 day menu plan EVER. 
Guys! I could tell you that it was a business trip.  Sure, it was a bit of work but – I had the BEST vacation ever. We spent 14 nights in the Mexican Caribbean.  We visited Akumal, Tulum, Cozumel, Playa del Carmen, Isla Mujeres and Cancun.  
I lived in the region for many years and my kids were born there but this was the first time that I got to be an actual tourist in the area.  In the past I was raising kids and working and living “real life”.   
I will be going back for another vacation there soon.  If you haven’t been, GO.  Great weather, outstanding beaches, beautiful hotels, friendly people and AMAZING FOOD!!!!
BUT – now comes the bad part … well “bad” in a way.  I ate ALL of the tortas, tamales, and tacos.  I drank all of the tequila.  I had an overdose of “vitamin T” while on holiday.  So what’s a girl to do?  What happens now is a plan of clean-eating, no drinking, lots of water, lots of exercise and plenty of good quality sleep.  I am not 20 years old anymore.  When I “hit it hard”, I need time for recovery.  If I continue to “hit it hard”, repercussions will occur.  My blood pressure will sit a bit higher.  My weight will be a bigger number.  I will feel sluggish and in a crappy mood.  
 
FULL. STEAM. AHEAD.
Do you want to know what an RHN, registered holistic nutritionist (who specializes in bariatric nutrition) does to “GET BACK ON TRACK”?  I guess I could have had a holiday and never “got off track to begin with”, but what’s done is done and I will have no regrets.
I want you to join me on Monday, February 3rd for a 4 day “clean eating plan”.  I am going to eat a diet packed with protein and veggies.  There will be nothing “fancy” on this 4 day plan.  There will be no tricks or supplements or teas or pills or anything that isn’t just plain old FOOD!  I am going to ditch this 5 pound re-gain and I am going to be feeling better by next Friday. 
But, if you want to join me, you need to make a 4 day 100% commitment to yourself.  You will not stray during these 4 days.  You will eat what is on the menu.  You will drink all the water.  You will be active at least 30 minutes a day.  You will go to bed an hour earlier than normal.  No snacking allowed!  If you are super hungry, you are allowed to have some veggies (cooked or raw and only the low carb kind).
 
READY. SET. GO.
Let’s weigh ourselves on Monday.  Yes, gently step on the scale and record that number.  You can share it with me or in our private support group, or you can just keep it to yourself. 
 
Can I drink coffee?
If you do currently have one cup of coffee or tea in the morning, go ahead and do that please.  I am not taking away your cup of morning Java.  Breaking up with sugar and carbs is hard enough.  I don’t want you to hate me.  Have a cup of coffee and get on with it.  If you want to break up with caffeine, this is a great time to do it but if you are not ready for this step, that’s fine also. 
 
What can I drink?
Water.  Yes, for these 4 days, you will drink plain old water.  If you need to add a bit of sugar free flavour to it, fine but don’t text me pictures of all sorts of fancy “added this and added that” stuff.  Just drink the water please.  The goal here is to break our love of sweet things and if we add all the fancy stuff to our water, it makes it harder to break up with sweetness.  Let it go for these 4 days please.  Aim for 8 glasses of plain old water each day please.
 
What can I eat?
Here we go!!  Click on this link to download my 4 day February FLASH plan to lose 3 to 5 pounds and to feel better than ever by Friday,…… It is the most simple meal plan EVER
 
 
BAM!!  Did you see how easy that was?  I didn’t add any fish or salmon or seafood because so many people do not eat this.  I used chicken, eggs, steak and greek yogurt as your main protein sources. If you don’t like yogurt, switch it for cottage cheese or just eat eggs.
 
For more variety, you can switch the chicken for shrimp, salmon or fish. This is something I will probably do. 
 
The recipe for the chicken soup is just chicken, chicken or veggie stock and low carb veggies. You choose your favourite low carb veggies.  
 
Here is my personal grocery shopping list for the next four days.  I am just coming home from vacation so my fridge is EMPTY.  
 
  • Eggs
  • Greek Yogurt
  • Coffee Cream
  • Arugula
  • Boston lettuce
  • Tomatoes
  • Cucumbers
  • Radishes
  • Mushrooms
  • Zucchini
  • Carrots
  • Green Beans
  • Brussel Sprouts
  • Cauliflower
  • Lemons
  • Frozen Blueberries
  • Chicken
  • Steak
I will post a picture of my grocery cart so you can see (on social media) what my cart looks like and also how much it cost me. Most of you will already have half of these things in your fridge/ freezer – but remember, my fridge stands sadly empty at the moment.  I cleaned it out before I left for our vacation.
Who’s motivated to get started??  If you want to make your life easier, do a bit of food preparation on Sunday (after the Super Bowl). Get your veggies chopped and maybe even your eggs boiled, and your chicken cut and seasoned and ready to go.  This will take all the guessing out of it.  Have your meals ready to go before the hunger sets in.

Also, use your VSG tool as it was meant to be used.  Fill it until it is full.  Don’t just graze and never have your tummy full.  Of course, don’t eat so much that you are uncomfortable.  One of the biggest errors I see post weight loss surgery is the “never eat until I am satisfied” syndrome.  If you are never satisfied, you will always feel hungry.  This is setting yourself up for a regain.  Please use your tool correctly. 
I look forward to get started on Monday and to see all of you feeling better along with me.  At anytime you can follow this clean eating plan to get the scale moving again.  There is nothing weird or strange or dangerous about eating this way.  This plan is high in protein, has sufficient healthy fat added to it and your carbs come from your veggies and berries.
Healthy Hugs and reach out to me with any questions.
Sheri

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Acknowledging Regain Post Weight Loss Surgery – Bariatric Edition

 
I like this topic.  I like to hit it straight on and discuss it because regain does happen.  I don’t like to dance around this subject.
 
I have this great job of helping my clients get prepared for their weight loss surgery procedure.  They are nervous and excited and ready for a big change in their life.  They are sick and tired of battling against obesity and all the health issues that accompany it.  
 
We discuss their travel and surgery itinerary in detail.  We go over the pre-op diet and we begin to discuss the post-operative guidelines.  I make sure that ALL questions are answered BEFORE they arrive in Mexico.  This reduces anxiety and gets them ready for what’s to come.
 
There is this big learning curve.  It’s like learning to drink water again, and learning how to chew food again.  It’s baby steps post-surgery … and the weight starts to fall off.  It’s such an exciting time.  It’s learning how to work with a new, tiny tummy.
 
Those first 12 months … that is the time to learn about nutrition and proper eating habits and macro-nutrients and how to balance them.  
 
Is weight loss surgery permanent?  
Well, it is a permanent adjustment to your stomach and in some cases, intestines.  What it is not is guaranteed is weight loss and maintenance for the rest of your life.  If you want those things, then you will have to work for them.  “Working for them” means eating the right diet and staying or becoming active. 
 
Weight loss surgery is a tool.  I know you have heard this so many times but what does this mean?  How is it possible that I can have over half of my stomach removed but yet my weight loss maintenance is not guaranteed?  How is it possible that I could regain weight with only half of my stomach?  
 
If I weigh 240 pounds when I have surgery, and I am consuming only 600 to 800 calories daily post-op, then it means that I am going to rapidly lose weight.  This is a true statement.  This makes sense.  Now, I just hit onederland!  And I am consuming 1000 calories a day.  I am still losing weight but it is going more slowly now.  The scale is not moving quite so quickly but I am still happy and getting closer to my goal of weighing 150 pounds.  
 
Two scenarios 10 months post-op
 
Scenario One: What does my daily diet look like?  What do 1000 calories look like?  
Well, on a good day, I have a protein shake for breakfast that I make in my blender.  I have some cheese and nuts as a snack and a tuna salad for lunch.  I made chili for my family for dinner and I ate some of that.  I had another half shake in the evening while watching Netflix.  Of course, this is a good day.  
 
Scenario Two: What does my daily diet look like on a bad day?  I think I ate 1000 calories?
I may have a fancy Starbucks latte before my work-day begins.  Sharon brought some muffins to the office so I had one of those with a half banana.  Hey! Banana is a fruit so stop rolling your eyes.  We went out for lunch with the girls from the reception and I ordered the cheeseburger but I only ate half the bun and a handful of French fries.  I was feeling hungry mid-day so I made a healthy decision and purchased a protein bar from the snack area.  I was feeling tired when I got home but the kids were starving so we ordered a pizza.  I only ate one piece of pizza and the second piece I only ate the pizza toppings.  I stayed up a bit later than normal and when I was feeling peckish at 8 pm, I got myself a small bowl of grapes and a glass of orange juice. WELCOME TO THE CARBOHYDRATE ROLLERCOASTER (and it’s hard to get off)   
 
If scenario one is a typical day in the life of my post-op bariatric client, then I can see how they are going to have success moving into the 2nd year.
 
If scenario two is a typical day in the life of my post-op bariatric client, then I can see how a regain is going to occur in the 2nd year.
 
See how easy that was to predict?  It is not the bariatric tool that fails, it is the patient that fails the tool by feeding themselves incorrectly.  
 
What happens if we have fed ourselves incorrectly and we have experienced a regain?  Is everything lost?  Of course, all is not lost! It is time to take control of your diet and make good food decisions.  You need to make a plan.  You need to get to the grocery store.  You need to do some food prep.  You need to be the boss again. 
 
Time has a way of passing so quickly.  You wake up one day and you are 6 years post-op.  Does that mean that you are a bariatric senior and the rules from year one and two don’t apply to you?  Of course not.  They apply to you more than ever.  You are a bit older and your metabolism may be slowing down a bit more.  You may be having hormonal fluctuations.  You will need to be even more careful.  You will need to feed yourself correctly and make wise food decisions day in and day out.
 
This is why you hear the expressions “weight loss surgery is a tool” and “the struggle is real”.  
 
We need to constantly use our tool correctly in order to avoid the struggle of regain.  Your bariatric procedure is an advantage over not having surgery.  It gives you a fresh start.  You need to take that fresh start and then really make the changes you need to make.  I am talking about sodas, fancy coffees, fast food, inactivity, refined and processed carbohydrates.  
 
If you are feeling depressed because you’ve had a regain then I suggest that you grab one of my free nutrition plans and get ready to make some important changes.  All of my plans work if you work them.  They are based on real food – real, whole, live, fresh, natural food.  There are no tricks or gimmicks.  They will get you back to the place where the scale is moving and you are hitting your goals again.
 
This is the journey.  
 
I hear people say “I didn’t have weight loss surgery to live on a diet”.  Well, unfortunately, we cannot eat like teenagers and expect to have good health and our goal weight.  This is just the reality.  There is no surgery that you can have that enables you to eat pizza, hamburgers, and chicken nuggets while drinking soda and expect to remain healthy. 
 
I have never had a client tell me that they have had a regain from eating chicken and broccoli.  The reasons for regain are clear to me and they should also be clear to you.  It’s all the little decisions that you make each and every day that determine your outcome.
 
Join me in 2020 and let’s work together to improve our nutritional habits and our overall health.
 
Here’s to healthy long-term health.  We really ARE what we EAT.
 
Healthy Hugs to You!

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

My first top food picks for 2020 / Superfoods to the rescue? – Bariatric Edition

 
Superfoods?  Can they save us? 
 
Do I believe that ANY food has superhuman powers?  Can eating a few bites of kale save the day?  Will adding MCT oil to my coffee turn me into Superman?  If I just eat spinach, will I be strong like Popeye?
 
I don’t believe all the hype when it comes to what a lot of people term as “superfoods”.  If it was so easy, we all would take a multivitamin and never have to worry about our nutritional profiles.
 
Our bodies are much more complex.  I believe that not only we are what we eat, but we are also “what we digest”.  
 
Our digestive systems take a beating each and every day.  Eat, drink, repeat.  Our bodies work hard to digest, absorb and assimilate everything that we throw into it throughout the day.  
 
A lot of us have a digestive system that is compromised.  60 to 70 million people in the US live with issues such as GERD, acid reflux, lactose intolerance, IBS, Crohn’s disease, gallstones, celiac disease, ulcerative colitis, hemorrhoids, diverticulitis, ulcers, constipation, and gastro-paresis.
 
I know that most of my clients believe that if they are eating the right foods, they are getting those vital nutrients from those foods.  Then why is it that many people suffer from nutritional deficiencies?  What’s happening?
 
My bariatric clients tell me that they are eating the right foods, and they are sending me their food logs and they look terrific but their labs are still coming back a bit “off”.  This is where we need to go one step further and have a deeper dive into nutrition.
 
Our digestive systems are taxed.  They are not always able to complete their tasks and we should be supporting them.  Because we eat the kale, it doesn’t necessarily mean that we are getting all the nutrients out of that kale. 
 
So how can we support our digestive system?  How can we make sure that it has what it needs to do the important job? 
 
Enter …. The superfoods.  Let me be clear about how I feel about the term “superfood”.  It gives the impression that if I eat just this “one food”, I will be healthy and strong.  This is not how I want you to think about superfoods.  
 
A termed “superfood” is only food with a super nutritional profile.  It is higher in nutrients, vitamins, and minerals when compared to other foods.  
 
It is not going to save the day or enable us to leap tall buildings in a single bound.  It is only a food that when added to our diets, can elevate our nutritional profile.  
 
If we eat “said food” one time, it is not going to suddenly make us healthier.  Good health comes from a mixture of a lot of things.  It doesn’t come from only eating kale.  Can you see where I am going with this?  Good health is eating the correct diet most days, exercising, sleeping right, lowering our stress levels, socializing with our favorite people. 
 
We don’t suddenly find good health at the bottom of a bowl of blueberries and this is why I don’t like the term “superfoods”.  
 
But, there are some foods that we can add to our diet, that have a high nutritional profile to support our digestive system and help it to do its job.  This is why there are on the top of my list and I have them in my fridge and I try to eat them every day.
 
This is “Sheri’s list of fantabulous foods” to keep handy….
 
1 –  Fermented Foods
 
Fermented foods are excellent at supporting our digestive systems.  They contain micro-organisms such as yeast and bacteria.  This is not some “new” food.  Fermented foods have been around forever.  They contain the “good bacteria” that are natural probiotics.  Some of the most popular fermented foods are yogurt, sauerkraut, kimchi, pickles, kombucha, apple cider vinegar.  You can experiment and make these in your own kitchen or purchase them at your local supermarket.  The idea is to add a spoonful to each meal to increase the healthy bacteria in your body to aid with digestion, absorption, and assimilation.
 
2 – Avocados
 
Avocados, yes, they made my top 5 list AGAIN.  I know, I know, not everybody likes avocado.  I am not adding these to my list because I absolutely love eating them.  I am adding them because they are a wonderful source of healthy fat.  I eat a bit of avocado a few times a week because I realize how great they are.  They contain almost 20 essential vitamins and nutrients.  They are an excellent source of unsaturated fats and fibre.  They are loaded with B vitamins as well as vitamin E.  Is there anything avocado can’t do?
 
3 – Seeds 
 
Seeds are one of the quickest and easiest ways to improve your nutritional profile.  They are small but pack a huge punch!  They are little powerhouses full of fibre, healthy fats, vitamins, and minerals.  The best part is that they are so easy to eat and to add to your foods. Add them to your smoothies, salads, soups, and stews.  You can choose a different seed each week or you can mix them together.  Think chia seeds, pumpkins seeds, flax seeds, sesame seeds, sunflower seeds – and the list goes on and on.  Get Sprinkling!
 
4 – Microgreens
 
Ah,microgreens.  What’s a microgreen?  It’s a baby version of the big version.  They are packed with vitamins and minerals.  The big versions of the greens are fantastic but the baby version is a “super” version of regular greens.  These teeny microgreens hold the power to grow the big green versions.  That tells you how important they are.  If you like the big greens, you are going to love the micro ones.  They are packed with flavour and they look beautiful.  You can easily grow them in your kitchen or you can now find them in your regular supermarket. Add them to your low carb sandwiches, soups, stews, salads.  Eat them on their own.  Go micro greens!! 
 
5 – Tahini
 
Tahini!  Have you ever tried this lovely paste?  Let me explain…. So many of us are becoming “nut-free” due to allergy concerns and issues.  Tahini is a seed.  It is creamy, ground up sesame seed paste.  It’s not a nut but we can use it as such.  It is loaded with healthy fats, fibre, protein, calcium, iron, and magnesium.  Wherever you use peanut butter, you can use tahini.  My favorite way to consume this calcium packed super seed is to make a salad dressing with it.  Add tahini, lemon, stevia, rice vinegar, salt, pepper and sesame oil together – mix well and add to your salad greens! It is delicious and versatile!  
 
There are so many foods that I would like to add to this list but let’s just start with these 5 foods.  I will add another 5 to this list next month and this allows us to take time to learn about food slowly while easing into any new foods we encounter.
 
Surprise yourself!  Try something new!  It may just become a part of your regular food routine.  Eat clean, stay healthy and love yourself.
 
 
 
 
Healthy Hugs to You!

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Sheri’s January 10 Day Bariatric Fat Blast Reset! Bring it on, 2020!!

Sheri’s January 10 Day Bariatric Fat Blast Reset!  Bring it on, 2020!!
 
It’s finally here!!  It’s time to get mentally, emotionally and physically prepped for what is to come in 2020!!  I like this time of the year. I look at it as a fresh start and a time to get my eating habits back-in-check.
 
I mean, who doesn’t indulge during the holidays? If you are a newly operated post-op, then maybe you were able to make it through the holidays without touching the alcohol or the chocolate mousse.  
 
I personally ate everything!  I didn’t go too crazy but I certainly didn’t deprive myself.  I also slept in later than normal, went to bed later than normal and skipped a few workouts.  
 
My pants are ever so slightly tighter ….
 
I am also going away mid-January for two weeks where the weather is hot and where I need to put on a bathing suit for two weeks.  This means that I need to take some drastic measures so that I drop a few lbs, and clean up my diet.  
 
When I remove the processed and refined foods and sugars from my diet, I start to feel happier in general.  I feel more energetic, I sleep better and I am a nicer person to be around HA.
 
So this is my personal nutrition plan that I am sharing with those of you who read my blogs, watch my videos and are a part of my closed support groups.  
 
I call it “Sheri’s January 10 Day Fat Blast”.  It is the exact nutrition plan that I am going to follow from January 2nd to January 12th.  I welcome you to join me.  
 
We are going to ditch the sugar, alcohol and refined carbs.  We are eating REAL food for 10 days.  This eating plan is built on a moderate protein and fat intake while being low in carbohydrates and high in fibre.
 
 
HERE ARE THE RULES:
 
This is a plan that I made for myself so if you are not a fan of one of the foods that I enjoy, then swap it out for something that you enjoy more.
 
If you don’t like eggs, eat chicken.  If you don’t like avocados, use nut butter instead.  If you don’t like broccoli, eat carrots.  If you don’t like greek yogurt, substitute it for cottage cheese.  You get the point right?  
 
No snacking, please.  We should not be grazing all day long.  We should eat until the pouch is full and then stop.  If you never fill the pouch, then you are not using your tool as it is intended to be used.  
 
This plan contains 3 meals per day.
 
If you would like to incorporate IF (intermittent fasting), that’s terrific.  You can eat your 3 meals in a smaller window or just eat two meals.  I leave this option up to you.
 
  • Make sure to drink 8 glasses of water per day.
  • Make sure to walk 30 minutes per day.  If you work out more extensively, perfect.
  • Aim to get 8 hours of sleep per night.
  • We are going to weigh on day 1, day 5 and day 10 
 
Share your results with us!!
  
 
NOW LET’S TALK FOOD!!
 
I like to keep my meal plans simple.  Instead of beating myself up and creating 10 days of different menus, I prefer to have two eating days in a row that are the same. This also makes my food prep easier and it cuts down on food waste.
 
This means that we have 5 different menus spread out over 10 days.
 
Day 1 and 2 are the same
Day 3 and 4 are the same
Day 5 and 6 are the same
Day 7 and 8 are the same
Day 9 and 10 are the same
 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Protein Shake NO Protein Powders – Bariatric Edition

This is one of my favorite things to blog about.  Real HACKS and solutions that you can use every day.
 
This is going to save you money.  This may even relieve your acid reflux and digestive issues!
 
Please read this.  It will give you some good insight into protein shakes.  It will give you some power as a consumer to make some good, healthy decisions for YOUR health.  We need to be a BOSS and take control of all the imagines that the MEDIA feeds us and try to sell to us.  
 
Take a few moments to learn about protein shakes. Do yourself this favor, please.
 
Why oh Why are we all so addicted to these cans and buckets of protein powders that the food manufacturers are trying to sell us?  It’s got a lot to do with advertising.  They would love for you to believe that it is impossible to get the protein that you require from only REAL food.  They want to convince you that you will suffer from protein deficiency unless you opt to purchase THEIR products.
 
Let’s BUST this MYTH wide open.
 
My clients suffer numerous issues due to these shakes so today is the day that we bust free from lab-produced protein and we make the switch to real food!  YEAH!!
 
As a nutritionist, it is almost easier to just go along with the labs that make this “food-like stuff” and tell my clients to buy them and drink them.  Nobody will question me.  They will all rush out to the local health food shop, or Walmart and purchase what they need to get the results that they want to achieve.
 
I have been recommending that my clients drink these shakes for two weeks before their surgery and for a few weeks post-surgery.   I have been giving this recommendation for over a decade now.  
 
Today is the day that I jump off the nutritionist “hamster wheel” and say “loud and proud” – – – 
WE DON’T NEED THESE PRODUCTS!! 
 
Question … have you ever looked at the back label of your protein powder?  I mean, not just the protein and carb counts.  I mean, have you ever looked at the ingredients added to your white, brown, pink or yellow powder?  Have you ever flipped over the can of your favorite shake and tried to pronounce the long list of “items” in your canned protein shake?  Hmmm,,, 
 
Please do me a favor and go and get the protein products that you purchased and flip over the can or bucket.  I want you to take a good long look at the labels, please.  You will see some of the following items:
 
Casein plus WPC, Gluten, Dextrin/ Glucose, Artificial sweeteners, Skim milk powders/ Milk Solids, Soy protein, Vegetable oils and fats, Thickeners and gums, Fillers.  Almost all of the protein shakes on the market contain these ingredients.
 
Casein plus WPC are also known as protein concentrate.  These are extremely high in lactose.  They are not well absorbed and guess what that means?  Gastrointestinal distress, gas and bloating.  Nobody wants to deal with these issues.
 
Gluten is not something we need in our shakes.  In some people, it causes fatigue, migraines, skin issues, and hormonal imbalances.  
 
Artificial sweeteners include things like sucralose, Splenda and aspartame.  There are a lot of other names but I am using these three as an example.  Many people experience terrible side effects when consuming these artificial sweeteners.  Some of the main issues are headaches, ACID REFLUX, and gastric distress.
 
Skim milk powders and milk solids sound like something healthy right? Guess again, they are used as a means of bulking up the lower quality powders.
 
Soy proteins are notorious for containing a lot of pesticides plus they contain chemical compounds which in some cases can cause hormonal disturbances.
 
Shall I continue? ….. 
 
Vegetable oils and fats are added to shakes and powders to make the mouth-feel better and to add richness and creaminess.  These can be derived from hydrogenated sources that contain TRANS FATS.  This is not something we want to be consuming.  These trans fats RAISE our levels of BAD cholesterol and at the same time, they lower our levels of the good type of cholesterol.  No. No. No.  
 
Thickeners and gums are made from corn or soy and can cause gastrointestinal discomfort.  What does that mean?  Do you want to have bloating, gas and constipation?  
 
Fillers are added to save money for the manufacturer as they bulk up the protein.  That saves money for them.
 
 
So if our shakes are filled with things that we don’t want to be consuming, what are we to do as informed consumers?  
 
EAT. REAL. FOOD.
and you won’t have to worry about the protein content of your shakes.
 
Eating real food means that we need to stay away from packaged and processed foods.  The foods which we choose to consume should not come with a long list of ingredients.  For example.  What’s in chicken?  Chicken is in chicken.  What’s in lettuce?  Lettuce is in lettuce.  What’s in lentils?  Lentils are made of lentils.  See where I am going with this.
 
Now, if you are concerned that you are not getting sufficient protein in your diet and you are very recent post-op (1 to 4 months) – I have a very simple solution.  Let’s make a protein shake that tastes GREAT and has NO protein powder in it.  It is going to be delicious AND it’s not going to have any of the “badies” added to it.  And guess what,,, it’s also HIGH in protein.
 
What What What?  A protein shake that is high in protein with NO added protein powder?  YEAH!  Let’s make a quality protein shake made from WHOLE food ingredients.
 
I am going to build you a protein shake that has no weird things in it and it will satisfy your protein requirements.
 
Here Goes!
 
Sheri’s Strawberry/ Peanut Butter Delight
 
I cup of milk – 8 grams
I cup of ice
I cup greek yogurt, plain, whole milk – 22 grams of protein
OR 1 cup cottage cheese, breakstone 2% – 20 grams of protein
1/2 cup of frozen strawberries 
1 tbsp peanut butter – 3.5 grams of protein
stevia / optional
 
 
The Protein Breakdown:
 
Trader Joe’s Nonfat Plain Greek Yogurt 1 cup 
Protein 22g
 
Trader Joe’s Whole Milk 1 cup
Protein 8 grams
 
Trader Joe’s Creamy Unsalted Peanut Butter 1 tbsp
Protein  3.5
 
Guys!  This shake totals 33.5 grams of protein with NO protein powder added!
That’s a punch of protein in one shake right?  It may even be higher than the protein powder that you are currently consuming AND it has no added “badies”.  It is made out of whole, live, REAL food which means that your body automatically KNOWS what to do with it.
 
Let’s say that you cannot drink milk and you want to use one of the plant-based options.  You still get one to two grams of protein from a serving so the total protein count in your shake will be lower than if you used real milk BUT you are still getting a shake that has 27.5 grams of protein!! 
 
You don’t need to drink more than one of these shakes per day.  If you have 15 to 20 grams of protein in your shake, you are “good to go”.  
 
You can switch out the regular milk for a plant-based one or even for water.  You can leave out the peanut butter or use an almond butter.  
 
You can use any type of berry or you can leave the berries out.  
 
You can add some cocoa for added antioxidants and flavor.
  
You can add some coffee for a caffeine boost.  
 
You can add a handful of sesame seeds or sunflower seeds or almonds (to raise the protein content)  
 
You can make this shake YOUR OWN.  You don’t need to use my recipe.
 
What you do need to do is to find the very best cottage cheese or greek yogurt with no added sweeteners and with a high protein count.  You need to hit your supermarket and read, read, read, the labels.  Once you find the right ingredients.  You can build a delicious shake that fits your needs without any added “badies”.
 
If we eat a diet that contains eggs, fish, beef, chicken, nuts, seeds, yogurt, and other high protein foods, then we do not have to worry about not getting sufficient protein in our diets.
 
Remember, your personal protein goal can be calculated by using the following equation: 
Your ideal weight multiplied by .03 = your daily “high” protein requirement.
 
Here’s my personal example:  150 lbs x .36 = 54 grams of protein (that’s my high number) 
If I am getting anywhere from 1/2 that and up, then I am meeting my daily protein requirements.
 
Now, if you choose to continue using your protein powders and products after reading this blog, that’s fine.  I am not going to “protein-shake shame you”.   You do You Boo.  I just wanted to be sure that you know that you don’t NEED to buy these products and you consume them only if you WANT to.
 
See you for my FB live to discuss this exact topic and to give away free bariatric vitamins and programs on Friday, December 20th, 2019 at 3 pm EST!!
 
 
 
 
 
Healthy Hugs to You!

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Expensive Healthy Eating – Bariatric Edition

 
I think that weight loss surgery is not the final solution. 
 
I think that weight loss surgery is the starting point.
 
Why do I say that?  Why do I always write about and create FB live videos about “what comes after” the actual bariatric surgery?  
 
It could be the gastric sleeve or the mini gastric bypass or the full gastric bypass.  I know that the surgery is step-one in a ten-step process of reaching your short and long term goals and then maintaining them for the long term.
 
With this blog, I intend to talk about truly healthy eating and what the real cost of it is.  
 
I often hear that “healthy eating costs so much”.  I understand this.  Food costs are astronomical.  In winter I find myself angry about the cost of lettuce or cucumber.  I live in Canada and mid-winter I switch to buying spinach and zucchini because paying 3 dollars for a cucumber irritates me and 6 dollars for a head of lettuce is ridiculous!
 
I may be a nutritionist but I am certainly not oblivious to the cost of low-quality food-items vs the cost of real healthy food.
 
In the beginning, it is hard to bite the bullet and buy avocado oil over regular vegetable oil.  I mean, the regular vegetable oil has a price tag of 3 dollars.  Avocado oil can cost me 15 dollars at Costco.  This is easier to do over some food items because I know that the oil is going to last me a few months.  I don’t fry with it and I only use it to put a bit in the bottom of my pan or to dress my salads with.  There are other foods which are much harder to spend the extra money on.
 
Organic Veg vs Regular Veg … this is a place that I have a hard time with spending the extra money on.  If I was only buying food for myself, I would mosey on over to the “organic section” of the supermarket BUT I am buying for a family of four.  Our kids are 17 and 18 so they are adults and they eat like adults.  I am shopping for four adults.  How can I justify paying 10 dollars for organic arugula in winter?  I don’t.  I buy the regular stuff and wash it A LOT before serving it.  (don’t tell my fellow nutritionists,,,, they would GASP).  
 
How, as a nutritionist, am I helping my bariatric clients by recommending that they spend their weekly paycheck on organic vegetables?  Not only am I trying to change their way of eating, but I am also trying to increase their grocery bill by 50%.  Ummmm, that’s just not going to work for most people.
 
The best way I can help my clients is by determining the bad habits that they have and then making the switch over to real food, in the kitchen.  
 
What do I mean by “bad habits”?  For example, this means the drive-thru windows.  Fast food happens. I get that! It happens to me also.  There are some easy switches we can make at the drive-thru window that will save us hundreds of calories.  It may not save us hundreds of dollars but at least we are making healthier decisions.  
 
For example, instead of ordering the latte at Starbucks, go for the cold-brewed coffee with a squirt of sugar-free vanilla in it.  You can also pick up some egg white bites instead of the usual muffin.  You will get a bigger bang for your buck nutritionally even if your bill at the cash will be pretty much the same.
 
We can find a healthier way to order at any drive-thru window.  We just need to have our minds made up BEFORE we pull up at the window and order.
 
I know that many of us mid-week are tired and strained and just want to get home and put up our feet to get ready for the next day.  We have husbands and wives and kids waiting for us to get home and eat.  Holy pressure.  So we take a right off the highway and pull into the drive-thru so that nobody has to wait on food when we walk through the door.  
 
How much does that drive-thru stop cost us?  For me, unless I order off the dollar menu which contains the most unhealthy items, it averages 8us dollars per person at most drive-thru windows.  8×4 is 32 dollars.  What can I get for 32 dollars or less that will feed my family and not cost me a pile of work when I walk through the door?
 
Here’s an idea – I can grab 2 rotisserie chickens (12 dollars), a bag of pre-cut salad (3 dollars), a bag of frozen green beans (3 dollars), some instant brown rice or quinoa (3 dollars) and some whole wheat rolls on sale (3 dollars).  My total will be 24 dollars.  I will have dinner for the four of us plus lunch for the next day.  I can serve the chicken with green beans, rice and a salad for dinner.  Lunch for the teens will be chicken, lettuce, and mayo on rolls and I will prepare a chicken salad for lunch for my husband and me.  
 
This is what I am talking about when I talk about “healthy eating”.  I am not asking you to eat strange or weird things that you cannot pronounce.  I am just asking you to eat real food. 
 
Does this resonate with you?  Does this help you some way this week in your rush to work and to get healthy food on the table? If it does, I can put together a list of 5 different meals that you can do in your kitchen next week to save on food prep, time and money at the same time.
 
Email me back if healthy eating on a budget is on your to-do list.  It would be a pleasure for me to share what I have learned over the years. 
 
Healthy Hugs to You!
 

 

 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Others Are Watching, Pay it Forward – Bariatric Edition

 
It’s the beginning of December!  What happened to the other 11 months of the year?  This year has gone by so quickly and I have had the delight of working with so many of you in 2019.  I appreciate every one of you.  I get to cheer you on as you embark on your weight loss surgery journey.  I get to see you losing thousands of combined pounds!!  I have a great job being able to coach you back to good health.
 
I think that social media is wonderful.  Every time I get or feel negative about social media, I have to remember how it enables me to keep in touch with family who is far away.  It allows me to learn numerous things about different parts of our world.  It lets me be a part of a community of people who share the same interests as I do. 
 
A lot of my work occurs on social media.  This is how it goes.  Susan has a bariatric surgery and she loses 80 pounds.  Her 2nd cousin Kelly sees her at Thanksgiving and cannot believe the change!  She wants to know how Susan has lost her weight.  Susan tells her about her medical trip to Mexico and how she had a great experience.  Kelly wants to know more.  She has 70 pounds to lose and she has tried everything.  Susan introduces Kelly to me in a group chat on FB messenger.  I reach out to Kelly, after thanking Susan and Kelly and I continue our conversation through FB messenger, emails and telephone calls.  Kelly tells me that Susan is her hero.
 
See how important social media becomes to me and my business of helping people get healthy?  
 
Before social media, patients still crossed the border for surgery.  They still knew about a weight loss surgery program over in Mexico.  They heard the rumors.  Today those rumors are on everyone’s social media feed.  It bridges the gaps and allows my clients to not only “hear about our program” but also to discuss our program with others who have made that same journey recently.  They encourage those who are considering the journey but are afraid, nervous and worried.  
 
I like to say that it is not my job to “sell” anything.  I am not here to tell anyone that they should hop on a plane and have surgery.  My job is to facilitate the decision once it is made.  It’s my job to provide the information that my clients require to make a well informed, educated decision.  If you are not ready to make that decision, you will not ever be pushed by me.  WHEN and only WHEN you are ready, I am here to put together all the details for you.
 
I say the same thing to my clients.  They so badly want their cousin to have surgery.  They are suffering and have terrible pain in their knees.  Their blood sugars are out of control and they are on medications for high blood pressure.  Who are we to say that they need to have surgery.  That decision lies with them and when they reach out for help, we should be there for them.  
 
This is why I appreciate it when you share your bariatric journey with others.  Do you understand that you can be saving a life?  I mean that.  Your family and friends are watching you.  First, they are watching you because they are worried that you will not be successful with your weight loss surgery.  
 
They have heard the horror stories about traveling to Mexico. “Mexico?,,, are you crrrrrazy”???   Maybe they have met others who had surgery and were not entirely successful.  They may be thinking that this will be you too.  
 
Then your friends and family see you lose weight AND they see that you made real changes to your diet and lifestyle!  They see you posting your healthy lunches online and they see you exercising and truly happy.  They want that too.
 
They decide to reach out to you.  That is where the magic happens.  Your decisions and determination and hard work have encouraged somebody else to take their health into their own hands.  You may have just saved a life.  See how that works!! 
 
Pay it forward. All you need to do is to lead by example.  Show others how if it’s possible for you to get healthy, it is also possible for them to get healthy.  Don’t push.  Just enjoy your weight loss journey.  Celebrate your milestones. Put yourself first.  Love yourself enough to feed yourself correctly and move your beautiful body. 
 
I know that you want others to have what you have.  Lead by example.  Others Are Watching 🙂
 

 

 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Post-Thanksgiving Re-Boot Eating Plan

Post-Thanksgiving Re-Boot Eating Plan / what to do when you overeat?
 
Here we are!  Ready for a huge Thanksgiving Feast.  Family, Food, Fun and a bit (or a lot) of our Favorite drinks!
 
I am over here in Canada so we celebrated our Thanksgiving last month BUT, I know all about how you are thinking and feeling as YOUR Thanksgiving is quickly approaching. 
 
Every year I say the same thing, “I am only going to eat what I eat on my regular diet”.  
 
I am so darn sure that I am not going to eat the mashed potatoes and gravy.  Sure, I have managed to stay away from them in years gone by BUT who am I kidding?  I want some of those mashed potatoes with gravy.  I want some cranberry sauce. I want to smother my turkey in gravy and I want to eat a few bites of those desserts that look oh so amazing!
 
What’s your plan?  What are you thinking?  Are you going to indulge? 
 
Look, if you decide to indulge over a few days (because who the heck doesn’t LOVE leftovers) … I have your back.  
 
It’s kind of like when we hit our goal weight and we cruise along there for a while and then we have a few sneaky habits that creep back in (famous carb creep), isn’t it easier to just BANISH that 5 pound gain BEFORE it turns into 20?  
 
Believe me, 20 pounds of regain is so easy to do.  Just eat the wrong things for a few weeks, and that turns into a few months and you are seriously dealing with a 20 pound regain.  It happens to the best of us.
 
Why not take control of that little re-gain as soon as it happens?  Don’t even allow the scale to register the re-gain.  Step on the scale on Monday morning and say to your scale “Bye-Bye Re-gain”…. Imma comin’ for you.  
 
Here is my plan team!!  
 
We are going to enjoy our food and family and drinks and then we are going to get ready to banish those extra pounds … 
 
Ready. Set. Go.
 
Here is a list of what I do on Monday mornings when my weekend has been less than stellar… call it Thanksgiving or a Big Weekend with My Girls!!
 
Foods we will be eating over the next 4 days:
 
  • Eggs
  • Avocado
  • Green Leafy Veggies (Spinach, Arugula, any variety of Lettuce)
  • Asparagus
  • Mushrooms
  • Cauliflower
  • Carrots
  • Cabbage
  • Ground beef
  • White fish
  • Steak
  • Shrimp
  • Olive oil
  • Lemon
  • Cheese
  • Olives
  • Pecans
I have planned for 4 days for you but realistically, you can choose two of your favorite days and just repeat them.
 
You don’t have to over-complicate your life. 
 
  • If you don’t like avocados, eat a handful of nuts instead.
  • If you don’t like fish, swap it for chicken breast
  • If you don’t like mushrooms – then don’t eat them.
 
See what I am saying?  Don’t eat anything you don’t like.  Swap if for something you like better.
 
I want you to be able to have Thanksgiving, enjoy Thanksgiving and then have a plan to get back on track RIGHT AWAY.
 
If you have any questions, reach out to me.  I am here for you!
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 29th at 3pm EST.

 

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

For bariatric patients Bariatric Expert Amazon Line

Time for a “bariatric expert” multivitamin?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online!