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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Bariatric Surgery To live on a Diet Bariatric Edition

Why the heck did I have bariatric surgery if I now have to live on a diet? 
 
Ever see a friend or family member have bariatric surgery, lose the weight they needed to lose, and then regain a portion or ALL of their weight back?  
 
Are you a new post-op?  Are you reading the title of my blog above and shaking your head thinking, “That will NEVER be me”! 
 
Are you a new post-op who has heard the stories of bariatric patients gaining any weight back and believing that you will not ever allow that to happen to you? 
 
Are you a new post-op who is secretly judging other bariatric patients who have a regain, and believe that they are “out of control” people who have wasted their time and money having surgery?
 
THINK AGAIN.
 
Years ago, my clients believed that they could have bariatric surgery and then just continue their regular lifestyle habits after surgery and maintain their weight loss.  It wasn’t their fault.  They were the “pioneers” of this kind of surgery.   
 
Bariatric surgery wasn’t “mainstream” surgery until just a decade ago.  Back then, my clients were the brave souls who paved the way today for all the rest of us.  They were the ones who made it easier for everyone today who is considering surgery.  Their stories are the reason why we have a better chance of success today post-bariatric surgery.
 
Today you can log onto thousands and thousands of weight loss surgery facebook groups.  There are forums with a gazillion members waiting to tell you their personal stories.  There are nutritionists (like me), who are dedicated to weight loss surgery clients.  There is a ton of online support and information today.
 
Back in the day, this didn’t exist.  
 
Back in the day, nutritional science also led us down the wrong path.  We were told to eat “low-fat yogurt” and “low-fat bran muffins”.  We were sold creamy soups in boxes and tins of protein shakes. We ate all the processed foods and we thought that fruits would keep us slim.  We were afraid of eating eggs as they were supposed to give us high cholesterol.
 
Fast forward to 2019!  We now know that A LOT of that information was WRONG!  What the heck?  Is it our fault? Did we do something wrong to deserve this misinformation?  
 
Nutritional science has taken leaps and bounds.  We, as consumers, want more information. We want to know what we are eating and what the ingredients are.  We are taking more control over the decisions of what we choose to put into our fridge.  We are asking more questions.  
 
We now truly understand that bariatric surgery is only a tool.  It is how we choose to use that tool and what we decide to put into that tool that will determine our results long term.  
 
I like to teach my clients that bariatric surgery is a first step and not the last step.  Bariatric surgery used to be thought of as a “done and be done” surgery.  The mindset was, “I will have surgery and never have to worry about obesity again”.  
 
Today I work very hard with my clients ensuring that they understand that bariatric surgery is the FIRST STEP.  It is what comes afterward that ensures success. Surgery doesn’t ensure success.  You ensure your success by learning the bariatric rules and following them.  Sure, it’s easier to follow the rules because you have the tool but you still need to treat that tool correctly.
 
If we eat all the refined and processed carbs post-bariatric surgery, we will more than likely have a re-gain.  
 
If we stick to real food, we will lose the weight we need to lose and be able to maintain.  
 
I am not saying that you can never again visit a Burger King or Pizza is off-plan for the rest of your life.  Heck, I eat pizza on Fridays’ but I make sure not to eat it on Monday and Tuesday … know what I mean? 
 
We need to stick to protein and vegetables as our main diet and in the middle comes our nuts, seeds, berries and healthy fats.  We need to plan our meals because failing to plan means planning to fail.  How can we have any self-control at the deli counter if we are starving hungry?  
 
I like to think of the bariatric post-surgery meal plan as a strict meal plan with a bit of moderation added in when weight is stable.  We do need to adhere to a food plan post-surgery but that food plan can be really nice.  It is a fresh food diet.  Let’s go ahead and embrace this way of eating instead of fighting against it.
 
Let’s be realistic … when you are 15 months post-surgery and you have a regain of 7 lbs, it is easy to do a reboot and get back to the food basics.  We need to food prep and get some organized food habits happening. A bit of work and the re-gain will be gone again. 
 
BUT, when you are 15 years post-surgery and you have gained A PILE of weight again, it is not because you are eating pretty little egg and veggie omelets for breakfast.  The weight has come back on because you are stopping at Sonic and grabbing a breakfast bagel with a french vanilla latte. You’ve slipped back into really bad habits.
 
If you’ve had this happen to you.  Reach out to me!  There are options. 
 
My thoughts today about bariatric surgery are very different from what they were 13 years ago when I started working with clients. 
 
Yes, there is a right way to eat and a wrong way to eat. Because we have bariatric surgery, doesn’t mean that we can eat any old way. We need to follow some basic rules and we should be eating real food.  Real food is the stuff that doesn’t come in a box.  It is the food that we find on the outside aisles of our supermarkets.
 
It is a joy for me to see you have surgery and lose weight and it is even a bigger joy when I see you rocking your maintenance plan.
 
Here’s to you reaching your goals and maintaining them!
Hugs and Low Carb Wishes xo
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 22th 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Free Bariatric Friendly Download – Paleo Style!

 
I have a mid-November gift for all of you who take the time to read my blogs and watch my videos.  I consider myself your “bariatric low-carb, registered holistic nutritionist RHN” and I am always looking for ways to incorporate healthy ideas into your daily lifestyle.
 
Last week I wrote a blog and did a FB live video about “Paleo”.  It was titled “What the Paleo”.  Paleo is not something new.  It is something that was front and center a few years ago – before the Keto-Mania.  It is a lifestyle that incorporates real food and recommends ditching processed foods and sugars.  What’s not to love? 
 
If you didn’t read my blog or watch my video last week about “the paleo lifestyle” and how it compares to “keto”, you can find it here:  https://international-patient-facilitators.com/what-the-paleo-bariatric-edition/
 
I recommend that you read that before starting the proposed plan I have laid out for you below!
 
If you need support, join our facebook private support group at this LINK
 
I promised that I would put together a 4 day “Paleo Menu” for you if enough people were interested in trying this way of eating (WOE) out.  Guess what, you wanted to know more and so here is the 4-day menu for you.
 
As far as “food swaps” for those of you who do not like specific items.  Of course, go for it! I am not saying that THIS and only THIS is the right way to eat.  You need to be intuitive and eat the things that you enjoy.  
 
If you hate cauliflower but love green beans, heck, eat green beans.  If you don’t like tuna, don’t eat it.  Swap it out for some eggs or chicken.  You don’t eat beef?  Fine, eat some roasted pork.  
 
Don’t get caught up in the minutia of it all.  Eating raspberries instead of blueberries are not going to ruin all  your hard work.  Eating a bag of chips  and a bottle of wine WILL derail your efforts.  So no emails asking me if you can eat chicken instead of tuna please!  Go for it.  You Do You Boo!
 
One of the main rules that I have for the clients who work with me is:  Don’t eat anything that you don’t like!  We can work around it.  Of course, if you hate EVERY vegetable on the planet, you will make my life very difficult but somehow we will deal with it.
 
Guys, in your 4 days Paleo Plan, I use leftovers from one day to the next.  
I am helping you to “not spend 10 hours in the kitchen”.  See how the grocery shopping list is easier because I am not being “complicated”.  Why do we complicate our lives so much?  I hate complicated menus and shopping lists.
 
Remember, if you don’t like something, just swap it out for something that you do like.  Don’t get caught up in the minutia of it all.  It’s just eating REAL FOOD.  There are no potions or powders or pills.  I am NOT selling you anything but real food.
 
I care about you and I want to see you succeed.  
I can’t wait to hear how your 4-day plan feels to your body and your energy levels!
 
Thanks for taking the time to feed yourself as you LOVE YOURSELF.
 
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 8th 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

What the Paleo? Bariatric Edition

Another week speeds by.  Halloween is in the rearview mirror and for us Canadians, so is Thanksgiving.  For my American friends, Thanksgiving is just a few weeks away and for all of us, Christmas is only 8 weeks away.
 
Holy Smokes!  The time is flying…  
 
This is a blog that I wanted to write for some time now but I didn’t have time to dig in.  This morning I have some extra time so I wanted to take a moment to break this down for you.  I think it is important that we stay on top of all the latest fads.  I want to know more about the latest nutrition science and what they are saying about the dietary recommendations today.  We all know how quickly they can change from one week to the next.
 
Now, if you read this blog and you like what you read and it makes sense to you… I will put together a 4-day menu plan that you can follow next week and I will present it to you for free in my next video.  Who’s onboard?  If you are, let me know and I will also send you a free copy to your inbox.
 
The proof is in the paleo-pudding! 
 
Who is tired of keto?  Keto here, keto there, keto everywhere!  And, are keto and paleo so different?  Read this and decide for yourself.
 
I think that the most important thing we need to do is to remove processed foods and added sugar from our daily lives.  After that, everything else is a BONUS.
 
Keto is great but the problem is that Keto for me means a diet of protein, veg, healthy fat, nuts, seeds, and berries.  For others, it means bacon, cheese and processed foods that “say” keto on the label.  I need to make a new lifestyle plan and give it a new name.  I would give it a fancy name…
 
Before Keto came Paleo.  Have you heard about Paleo? Paleo was in the news a few years ago. It was also called the Ancestral Diet.  It was designed to mimic what our ancestors would have eaten thousands of years ago.  It had a few more names.  You may have heard of it as the “hunger-gather diet”, or the “cave-man diet”. 
 
Just like with Keto, people put their own personal spin on it but the original Paleo diet was designed on what would have been available to our ancestors.  
 
The basics state:  EAT – meat, fish, seafood, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
 
It then says:  AVOID – processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and, trans fats.
 
The summary says to me that when eating a “paleo diet”, eat whole foods and avoid processed foods.
 
What is not to LOVE about the paleo diet?  When I first heard about paleo, (years ago), I didn’t pay much attention because I was perfectly happy eating my ancient grains (barley, quinoa and black rice) and I was not ready to give up my legumes and beans.  Just the thought of eliminating those foods from my diet didn’t make any sense to me.
 
Fast forward a few years as I creep closer to my 5th decade (omg).  I no longer eat rice, beans, quinoa, and barley.  As I look at the paleo diet, it most closely matches my current diet?  What the heck?  This way of eating seemed so foreign to me only a short time ago.  
 
Let’s take a moment to compare keto and paleo now.  Remember, there are different schools of thought when it comes to both these lifestyle plans.  My personal thought about keto is that I eat healthy fat and I no longer fear it but I also don’t add LOADS of fat to my daily diet.  I don’t intentionally add an extra teaspoon of butter and I don’t add coconut oil to my coffee.  I eat fat but I don’t pile it on.  Know what I mean? 
 
When I look at both schools of thoughts, keto vs paleo – I now lean more towards paleo.  Today it makes more sense to me.  
 
The paleo part that I don’t agree with (for my personal health) “tubers” are recommended.  Tubers are the starchy veggies that grow in the ground.  They are potatoes, sweet potatoes, yams, and turnips.  Those foods make my blood sugar and insulin levels soar.  Sure, some people can eat them but they are a “no-no” for me.
 
Paleo also recommends fruits such as apples, bananas, oranges, pears, and berries.  I stick with the berries and leave the other fruits behind.  Once again, it’s got to do with my blood sugar and insulin levels. My goal is to keep them both low.
 
Paleo-followers also avoid dairy.  I agree with this.  The low-fat dairy products are OFF my list because if the fat has been taken out, carbs and chemicals have been added in.  But, I do partake in high-fat dairy like cheese, butter, and cream.  Paleo does permit these 3 dairy items.  Phew – that part works for me.
 
So what would a one-day-menu look like on a paleo diet? Here is a sample:
 
Breakfast: eggs and veggies cooked in butter, olive oil or avocado oil
Lunch: a sandwich made from lettuce leaves with chicken and fresh veggies
Dinner: steak and vegetables with sweet potato
 
Now, between you and me, doesn’t paleo look great?  It even allows small amounts of red wine and dark chocolate.  
 
So what would you fill your shopping cart with if you were interested in following a paleo lifestyle for a few weeks?  What would that look like? Here is an easy list for you.  I have eliminated the things which I don’t agree with such as “potatoes and apples”.  I have added “butter, cheese, and cream”.
 
  • Meat: Beef, lamb, pork, etc.
  • Poultry: Chicken, turkey, etc.
  • Fish: Salmon, trout, mackerel, etc.
  • Eggs
  • Fresh vegetables: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
  • Frozen vegetables: Broccoli, spinach, various vegetable mixes, etc.
  • Fruits: avocado
  • Berries: Strawberries, blueberries, blackberries, raspberries.
  • Nuts: Almonds, walnuts, macadamia nuts, hazelnuts
  • Almond butter
  • Butter, full-fat cream, cheese
  • Coconut oil
  • Olive oil
  • Olives
  • Sweet potatoes
  • Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.
Why do we have to submit to one and only one way of eating?  Why can’t we change things up sometimes?  I consider myself a “low carb” nutritionist.  The paleo lifestyle fits this description.  There is no “one way” to follow paleo just like there isn’t “one way” to follow keto.  But, the basic idea or description tells us to avoid processed foods.  It tells us to eat whole, live, fresh, natural, good quality food.  
 
Now, do you want to know more about this way of eating?  Does this make sense to you?  If it does, I will put together a 4-day menu plan that you can follow next week and I will present it to you for free in my next video.  Who’s onboard?  If you are, let me know and I will also send you a free copy to your inbox.
 
Keep Calm and Low-Carb On! 
 

Don’t forget to watch my FaceBook LIVE  on this exact topic Friday, November 8th 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Carbs and Stress are Sneaky Buggers Edition

I love my job as a bariatric nutritionist and surgery coordinator.
 
What a fun topic this is for me – I have had the opportunity to work side by side with weight loss surgery clients for 13 years now – what a wonderful job I have.  I mean, I get to see people THRIVE and not only SURVIVE. 
  
What a rewarding career  – Every single client is special and unique.  They all have a story to tell.  I get to join their journey to wellness and I get to share their triumphs with them.  I am humbled by their FB posts, emails, and text messages.  They thank me for helping them find their way through the pre.op diet, surgery and the post-op guidelines.  When they reach milestones, they tag me in their posts and allow me to celebrate their victories.  
 
What I want to be sure they understand is that THEY did all the hard work.  I may have been there for advice and accountability but what it all comes down to is their willingness to step out of their comfort zone and to board a flight to Mexico for bariatric surgery and that’s just the beginning…
 
The real work begins AFTER surgery.  That’s the time when they start taking nutrition seriously.  They weigh and measure and log their food intake.  They track how many ounces of water they drink each day.  They religiously take their supplements. They look to add more movement into their lives. They explain their surgery decision to friends, family members, and co-workers.
 
 They are ROCKSTARS.
 
My bariatric clients are my partners. We partner together in order to be a stronger team.  We set clear goals to accomplish. We fight for those short and long term achievements.
 
BUT, sometimes LIFE HAPPENS.  
 
Stress sneaks upon us. Carbs sneak upon us. Weight regain can occur. 
 
When this happens, don’t give up.  Please reach out to me and together we can find a solution.  It may involve changing up your food plan or adding more movement or both.  You may need encouragement or a shoulder to cry on.  I am all of those things.
 
I am now more sensitive to my clients emotional requirements.  I have sharpened my listening skills.  I am a “zero”-judgment zone. When they have something to celebrate, we do exactly that – celebrate them.  When they are having a rough time, we sit down for a chat and a heart-to-heart. 
 
This is not just “have a surgery and be done”.  This is a lifelong event.  There are stumbles along the way.  There are little speed bumps that we need to take into account.  My goal is to always be there for you and to provide you the education and the information that you require to turn your short term accomplishments into long term accomplishments.  
 
Together we are better.  Team YOU and ME. 
 
 

 

 

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

 

Comparison Is The Thief of Joy – Bariatric Edition

 
This is a BIG topic because we ALL experience it.  
 
Who doesn’t compare their bariatric journey with their neighbor?
 
Who doesn’t compare their losses to the other people in their FB support group or the bariatric forums that most of us are a member of?
 
Who doesn’t wonder “why the heck did THEY lose so much weight so quickly”? 
 
Who doesn’t feel slight envious because “so and so” lost X amount of pounds in 6 days? 
 
We ALL experience these feelings and we all wonder, “how the heck did they do it” ??? 
 
I answer emails and text messages and phone calls about this exact topic every day.  There is a lot more to it.  Let’s dig in.
 
Susan texts me on messenger and she asks me, “Why did Betty lose 25 pounds during her pre-op diet and I only lost 10 pounds…  And that is how it starts.  
 
Susan and Betty are best friends and they have surgery on the same day.  Susan is 45 and she weighs 220 pounds.  Betty is 37 and she weighs 266.  I could give you a lot more information about each case but let’s just keep it simple to start with.  
 
Susan and Betty are both consuming the same pre-op diet – same food, same calories and they eat at the same time and sleep the same hours each night.  They have the same stress levels …. See where this is going?  It’s MORE than just calories in and calories out.  It has to do with sleep patterns and hormones and so much more.  It is all connected.
 
What do you think I tell Susan?  
 
I tell Susan to stop comparing her journey to Betty.  Susan and Betty are on the same journey but it is THEIR journey.  This is not a sprint to the finish line?  This is your path to your personal, improved health and wellness.  This is so important for your mental health.  
 
DO. NOT. COMPARE.
 
This type of comparison will make you miserable and frustrated.  There will always be somebody who loses weight more quickly.  There will always be somebody that loses MORE weight.  Can you see where this is going? 
 
You do you boo.
 
Let’s talk about our “starting point”.  All of us start at a different weight.  Some of us are 210 pounds when we make the decision to have bariatric surgery and others start at 500 pounds.  If during the pre-op diet, we all follow the same rules, and we consume an average of 1200 calories per day, the person starting at 500 pounds is going to release their weight more quickly.  It takes more calories to maintain their body mass at 500 pounds so they will have a bigger caloric deficiency and their scale will have a more dramatic drop.
 
The heavier we are to start with, the more weight we will lose in the beginning.  This is how it works.
 
Males generally lose weight more quickly than females.  They have more muscle mass.  They have a  higher metabolic rate.  
 
Another issue we need to discuss is activity level.  Some of my clients are super active and they will expend more energy than others.  More energy expenditure means faster weight loss IF we are all consuming the same 1200 calories per day. 
 
Some of my clients are on medications which makes it more difficult to lose weight.
 
Some of my clients are 16 and others are 60.  You cannot compare the two when it comes to weight loss.  
 
Some of my clients have health conditions that make weight loss more difficult.
 
Let’s try something different.  Let’s try a more “forward-thinking” when it comes to weight loss – instead of only “looking down” towards the scale.  
 
When we become obsessed with the numbers on the scale, it is very stressful.  It affects our moods and stress levels.  Stress can make us hold onto the weight we so desperately want to lose.  It raises our cortisol levels.  It is a giant cascade and it is all connected.
 
Sometimes an attitude adjustment is required.  We need to find a more graceful place.  A place where we feel gratitude about the progress we have made so far and a place where we are not continuously looking over our shoulders and comparing our losses.
 
Comparison is the thief of joy.  This is not a race.  This is a lifestyle and you will lose the weight you need to lose by following the bariatric rules and your post-operative guidelines.  Let’s focus on looking forward and not behind us.  
 
Remember Your Bariatric Rules:
  • Eat protein first
  • Drink your water
  • Please move your gorgeous body
  • Sleep Hygiene – aim for 8 hours a night
  • Stop stressing
You are on the right track and you WILL get there.  Eyes looking forward please. Stay focused on YOUR journey 
 
Love and Light and Weight Loss,
Sheri xo
 

FaceBook LIVE  Friday, October 25th at 3 pm 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Predictor of Re-Gain – Bariatric Edition

I hope that you all had a terrific week last week and that you are geared up for another spectacular one.
 
I make it my business each week to help you to make good choices.  I want you to succeed.  I root for you every day.  I cheer you on and I care about you.  When you reach out to me, I reach back out to you.  If you need help, please reach out.  Don’t just read my emails and walk away if you are struggling.  Talk to me.
 
I celebrated my birthday last weekend.  I have a twin sister so we celebrated turning 49 together.  We have a big birthday coming up next year.  Holy Smokes!  The BIG 5-0!  I don’t know how I feel about it.  I know that age is only a number, but 50?  I still feel like I am 25 (in my brain).  I am going to set some BIG goals as I move through my 49th year.  I want to hit 50 with strength, vigor and tons of energy.  When I have my plan in place, I will share it with you.
 
Here is a menu that I prepared for myself last week.  I had a great time in California with my two teens when I went to the National ObesityHelp Convention BUT, I ate ALL of the Mexican Food in LA.  (OMG).  Anyways, I knew what I was doing and I came back home and got prepared for a clean eating week. This is the menu which I followed ….. 
 
Sure, food happens but when it does, I am not going to let it completely derail my efforts to maintain my weight and stay healthy.
 
Today I wanted to talk about something that I discuss each day with my clients.  I have been working with bariatric clients for 13 years now and I keep in touch with almost all of my clients.  As long as they want to keep in touch with me, I am 100% here for them.  
 
Regain is real folks.  I think that back five and ten years ago, we all had the idea that we would have surgery and that it would solve a problem and we could move on with our lives never to worry about weight gain.  BAM – this is just not true. Surgery is the first step in a lifelong journey and learning process.
 
The weight loss surgery tool is a key to our success but success also belongs on our shoulders.  If we continue to have the same patterns post surgery as we had pre-surgery, our results will only last to a certain point and regain will occur.  How can we prevent the dreaded regain? 
 
By understanding the tool we have been given, we can prevent over-eating but we need to feed our tool the correct foods.  Does that make sense?  The pouch can get filled with cookies and ice cream or it can get filled with chicken and broccoli.  The choice is yours.
 
What is the biggest predictor of regain in my option?  I think that it is the “carb-creep”.  It starts with a bite of mashed potatoes, and a few potato chips and the next thing we know we are tucked into a plate of enchiladas with refried beans and a side of rice.  Know what I mean?  Sure, Mexican food happens but it’s what you do the next day that prevents the regain from occurring.  
 
No sticking your head in the sand, please.  Face it head-on like I did last week.  Make the next meal better.  Get a plan and don’t let a few meals derail all of your efforts.  In my eyes, you are a ROCK STAR.  If you fall off your throne, get back up, straighten your crown and get back on the plan again.
 
Love, Light and, Low-Carbs lol

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 Meal Plan This Week Bariatric Edition

I am starting my week by writing this blog. You see, I’ve been in California (Disneyland and Universal Studios) for the past few days.  I am from Ottawa, Canada so it’s a pretty big trip for myself and my two teens.  I spoke at a National Bariatric Convention called ObesityHelp #OH2019 last Friday.  My topic was “adapting to a ketogenic lifestyle post-bariatric surgery”.  There were 700 attendees at the convention and I got to spend time with my “peeps” and discuss what was on their minds as they continued along their journey.

 Regain was a real issue and “how should I eat” was a big topic also.  There is so much involved in this journey.  It’s not just surgery and then it’s over.  That’s where it begins.  It’s the first step. 

When traveling I try to make good food choices.  I always start out with prepping my cheese and nuts/ seed and high-quality deli meats.  I may get a salad in the airport, or a soup (depending on how long my travel day will be).  But then, it goes downhill from there.

It’s so hard to eat properly when you are at Theme Parks.  There is ice-cream, popcorn, donuts and french fries on every corner.  As soon as I eat “the carbs”, I am back on the sugar merry-go-round and I know myself…. It’s hard to come back off again.

At least I walked 15,000 steps 4 days in a row!!  That’s a lot of steps!  I always wear my Fitbit when traveling because I am thoroughly impressed by how much one has to walk at airports and tourist attractions. It’s the geek in me lol.

I am traveling back today – back to reality and I am setting up an eating challenge for myself for the next few days and I invite you to join me.  I need to kick the carbs to the curb and I would like it very much if you would challenge yourself to do the same.

This is a super easy meal plan.  I will follow it for 4 days (zero cheating).  I will relax a bit on the weekend because we celebrate Thanksgiving in Canada Oct. 12th and 13th!  Yes, it’s 6 weeks before the US Thanksgiving as our harvest is earlier than it is for all of you in the US.

Record your weight tomorrow morning and then check it again on Saturday morning. Reply to this email and let me know what your results were!

Sheri’s Clean Eating Carb Crushing Plan

Day 1

  • Breakfast: 1-2 eggs, sautéed vegetables, 1/4 avocado
  • Lunch: green salad, 3 ounces steak, olive oil, and lemon
  • Dinner: 4 ounces fish, asparagus and mushrooms, a handful of pecans 

Day 2

  • Breakfast: 2 egg omelet, spinach, 3 ounces of cheese
  • Lunch: arugula salad, 3 ounces tuna, 6 large olives
  • Dinner: beef burger (no bun), steamed cabbage, 1 teaspoon almond butter

Day 3

  • Breakfast: 1-2 poached eggs, 2 pieces of bacon, 1/4 avocado
  • Lunch: 3 ounces of chicken, grilled veggies, 3 ounces brie cheese
  • Dinner: 3 ounces shrimp, steamed veggies, 1/4 cup almond slices

Day 4 – repeat one of the days above.

No Snacking Please!!  Drink lots of water and only one cup of coffee per day, please.  Sleep 8 hours a night and make sure to get a bit of exercise each day.

See how easy that was?  I hate complicated meal planning and recipes.  I like to cook but I also I like to keep things simple and my whole family can eat this same way.  If they want quinoa or brown rice, I make a pot and they can eat it while I keep away from it.  I also serve them beans and I choose not to eat them.  There is no “making of two meals” at my house. 

Let’s do this.  I can’t wait to hear how your results were from my carb-crushing 4-day meal plan.

Here is to a healthy week!

 

FaceBook LIVE  Friday, October 11th at 3 pm 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd

 

Sexy Kitchen Boss Babe – Bariatric Edition

When I talk about “self-care”, you often hear me discussing manicures vs workouts OR salons vs kitchens.

I used to feel that self-care occurred in the nail salon as I went for my manis and pedis.  I used to feel that self-care belonged in the hands of my hairstylist.  My life is so busy today that going for a mani-pedi or having my hair done is no longer the “fun” it used to be, (unless I am with my best gal pals at the nail salon, sipping on champs).

Getting this type of pampering “self-care”, feels like more of a “chore” for me today.  It’s something that goes on my calendar and needs to get done.  What did the heck happen to me? 

When I think “self-care” today, I think about preparing lovely, healthy food (among other things).  But, for the purpose of this article, I want to discuss food.  Food equals self-care for me, at this stage in my life.  I am sure it may change in the future and I am open to that but right now, I want to love myself enough to feed myself healthily.  No matter how busy I am, I am going to take the time to prepare healthful meals.

Let’s be realistic – it’s not going to happen 100 out of 100 days!  That would be hard to manage and I do like to go out for lunches or good brunches BUT, the main stage for my food intake comes from my OWN kitchen.

I am a Sexy, Badass, Kitchen, Boss, Babe.  Uh Huh… and I want you to be one too.

I am not talking about spending hours in your kitchen prepping and cooking and cleaning and being a slave.  I am talking about creating simple, inexpensive, healthy meals for you and your family, and then having THEM clean up afterward. HA.

Why do so many of my lovely clients talk to me about how they hate cooking two meals – one for them and one for their family?  I hate to hear how they complicate meal times. It makes me sad because it can be so much easier than this.  Why not make ONE meal for the WHOLE family?  

For example – ever hear about the “sheet pan meal”?  Throw your lovely food on a cooking sheet, season, stick in the oven and serve.  BOOM – dinner for a family of 4 or 5 or 6 and one pan for clean up.

What about the “crockpot hero”?  Stick all ingredients in the crockpot, cook low and slow all day and serve.  BOOM – dinner for a family of 4 or 5 WITH leftovers for tomorrows lunch.

I NEVER cook a separate meal for myself.  I eat what I cook for my family with a few omissions.  If I add potatoes or carrots in the sheet pan or crockpot, I avoid them when serving my plate.  I don’t demonize these vegetables BUT I cannot eat them today.  They raise my glucose and insulin levels and this leads to a very hungry lady an hour later.  

Going back to the “sheet pan meals”…. 

Choose your protein first. You can use sausage, or pork or chicken or fish or turkey or whatever protein you have handy.  

Next comes your beautiful vegetables.  Choose your favorites and add the ones which your family love.  I hate onions.  When I add onions, I just add them to the corner because what would happen if the onion juice rolled onto my food LOL.  See, even us nutritionists can have our “hangups”!

Season, Season, and then Season a bit more.  There are so many options out there to give your meal that “original, and special flavor”.  

Grab some healthy oils to drizzle over your sheet pan meal.  Don’t go crazy here.  Just add sufficient olive oil to elevate all the flavors and bring that meal to the next level.

Get the oven to a nice hot temperature to start with. This is the way to sear in all that flavor.  Drop the temp and let it cook for about 25 minutes.

Set the table. Eat with the family and have them clear away the dishes.  One-pan is a win/win for all of us.

See how easy that was?  Isn’t that easier than hitting the drive-thru and sitting there feeling guilty and paying too much hard-earned money for a meal that tastes like fake food – because it is fake food.

It’s the same deal with the crockpot meal or the insta-pot meal or even the stovetop meals.  If I cook a rice or beans with protein and veg, I choose to eat the protein and the veg.  I don’t serve myself the rice or beans.  Once again, it is not the devil reincarnated but it’s the carbs in those food items that make my blood sugar and insulin levels soar.  I am not the spring chicken which I used to be.  I need to take care of myself today.

This brings it back to the “self-care” which I was discussing at the beginning of this article.  Planning meals like this for myself and my family is my way of honoring us.  I want to be healthy for a long time to come and I don’t want to riddle my family with poor eating habits.

Sure, if I was feeding them chicken nuggets with french fries, I might think about making myself a separate meal but we don’t eat like this on the daily.  My life is more simple through the use of real, whole, live, fresh, natural, good quality FOOD.

Here’s to you being a Sexy Kitchen Boss Babe!!  I bet you already are.

 

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

 

Don’t Diet – Bariatric Edition

I know, I know, I know, “lifestyle” is the buzz-word of 2019.  We all hear it everywhere we go. We all know what we should do.  We know that we should be adapting to a healthier overall “lifestyle” post-bariatric surgery.
 
Sometimes when a word or phrase is “over-used”, it stops doing what it is supposed to do.  It is supposed to impact us in a way where we crave change.  I think that the “lifestyle” trend is so perfect but we hear it so often, that it sometimes goes in one ear and out the other.
 
We already know that “diet’s don’t work”.  We have been on hundreds of diets and if they work so well, then why did we need to have bariatric surgery? Then why are we continuing to start a diet every Monday morning?
 
Why is it that some of us think that we can continue with our same lifestyle choices post-surgery without making any changes?  This is a sure-fire way to have a  regain and it needs to be discussed in detail before having surgery but if you didn’t make the right lifestyle changes post-surgery not all is lost!
 
We can start making those important changes today. We can start to implement change in our lives.  
 
When I think of lifestyle changes, I think of them from a holistic point of view.  It’s not only about the food we eat.  It’s also about the water we drink, our sleeping patterns, our exercise choices, our stress levels.  We are so much more than only food.  
 
Let’s look at sleep and how it impacts our food choices.  If I have a crappy sleep and I toss and turn and turn all night, I know that I will be craving those carbs the next day.  I will reach for more caffeine and I will try to pick myself up with food. I will also have less control over that box of donuts that Susan brought into the office.  Know what I mean? 
 
What about stress?  If I am feeling stressed out and my anxiety levels are high, the first place I will look for comfort is through food.  I can be stressed and eat an entire bag of chips without even realizing what I have done until the bag is empty.  Can you say “stress eater”? 
 
If I plop down in front of the TV in the evening, I know that I will have a very hard time controlling my munchies.  For me, TV and snacks go “hand-in-hand”.  I can eat a whole day worth of calories with one big Netflix session.  Multiply that for 4 or 5 nights a week and what you have is a weight gain.
 
If I am hungry and I choose something higher in the “carb-department”, I will find myself more hungry an hour later.  One food decision leads to the next one for me.  If I choose to eat like crap in the morning, I will then set myself up to eat like crap all day long.  I need to have the first food decision to be a good food decision or my food day is ruined before it has even begun.
 
If I eat like crap in the evening, the next day I will wake up starving hungry. I use Intermittent Fasting as a tool for health purposes and it makes it very difficult to pursue IF when you are hungry.  My bad evening food decisions set me up for a very uncomfortable morning.
 
Those are some of my bad habits and as you can see, it is the lifestyle choice that leads to eating.  It’s not only about eating.  Does that make sense? 
 
Now let’s backtrack.  If I have a good night sleep, I have more control over the food decisions that I make throughout the day.  For me, sleeping is a lifestyle choice.  I can watch TV until late OR I can decide to limit screen time and go to bed at 10 pm.  Know what I mean? 
 
I can and I should better control my stress levels. If I am not feeling so stressed, I will not be stress eating a big bag of chips without even realizing what I have done.  I can use breathing techniques, or download an app onto my phone or call my sister and talk about it or read some self-help books to learn to better control my stress.  I decide to remain stressed and so stress-eating will occur. Right?
 
What about my Netflix addiction?  If I know that I will be eating all the food while watching my latest and greatest series, then shouldn’t I make better choices and prepare my healthy snacks in advance?  Or better yet, maybe I should go for a walk and take a yoga class?  Or maybe I could find a hobby that doesn’t include 4 hours of Netflix indulgence?
 
Can you see where I am going with this?  The lifestyle choices that I make greatly influence the foods that I eat.  It’s not only about the food.  It’s about why I am eating the food and when I am eating the food.
 
I think we all need to first be aware of this phenomena before we can make the shifts to a life which looks different. I know that I need to make some changes in my lifestyle to support the way that I want my life to look and the way that I want to feed myself.  
 
Tell me about your lifestyle choices and what you can improve upon. I told you mine 🙂  Let’s start a discussion that may lead to positive changes.  Or tell me about the positive changes that you have implemented.  I want to know.

FaceBook LIVE  Friday, September 27th at 3 pm 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!

 

Gastric Sleeve Plush Toy Keychain $11.99usd

Gastric Sleeve Throw Blanket $19.99usd

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd