Protein Shake Realities – Bariatric Edition

Let’s talk about those protein shakes that my clients guzzle down two weeks before their weight loss surgery and for a month after surgery.  What’s in them?  Are they a health food?  Should we keep them in our lives to ensure we get enough protein in our diets?  How much is too much?

 
I am not here to sell you anything.  I am here to share my opinions about protein shakes.  My clients love them (most of the time).  They are an easy way to get a meal in a can or a blender right?  You can buy them everywhere.  They have wonderful flavors (can you say banana-split) and they have important names (premier, impact, very well, lean body, core power, to name a few).
 
Let’s be clear, the bariatric pre-op diet consists of 3 of these shakes a day for two weeks (among other things).  The post-operative guidelines also include these shakes for the first month after surgery.  I start to wean my clients off of them after that point.  Instead of having a shake for breakfast, I recommend switching the shake for an egg.  Instead of having a shake for a snack, I recommend having a handful of nuts and seeds or some Greek yogurt.  
 
There is a time and a place for these shakes for my bariatric clients.  We use them as a tool and we use them for a very short period of time.  I teach my clients to NOT use these shakes as a crutch.  Nothing will ever be as healthy as real food.  Don’t be fooled by the names of these shakes or by the long list of ingredients they contain.
 
Is a protein shake a health food? 
 
I have personally never considered a protein shake as a “health food”.  This is something that is manufactured in a laboratory.  It has a list of ingredients that are hard to pronounce.  But surely if they are being touted by celebrities and by beautiful, thin, social media influencers, then they MUST be HEALTHY? 
 
PROTEIN POWDERS ARE PROCESSED FOOD – I put that in bold letters because I want you to see it big and clear.
 
It is impossible to extract pure protein from a portion of food without processing it.  We shouldn’t be trying to replace all the whole foods in our diet with these protein powders.  Sure, they are great when we are in a pinch and cannot get our hands on real food but we shouldn’t be replacing our meals with these artificial, processed items. Notice how I called them “items”.  They are not real food.
 
First of all, how much protein do we need exactly?  The importance of getting enough protein is clear.  But how much protein is enough versus too much?
 
I explain to my clients daily that the companies that sell these protein supplement products would love to make you and I believe that we are ALL deficient in protein and how we will all have debilitating muscle loss if we don’t guzzle down their products.  TRUE STORY.  They use scare tactics to get us to buy their products.
 
Now for the reality folks…. 
 
The RDA (recommended daily allowance) when it comes to protein is: 
For women 46 grams per day
For men 56 grams per day
 
Now here is the actual equation that we are taught in nutrition school to calculate your clients’ protein requirements:
Ideal weight, multiplied by .36
Example: 150 lbs x .36 = 54 grams of protein per day
 
(Of course, we need to take into consideration the following: age, gender, pregnancy and breastfeeding, and activity levels.  We are biochemical individuals and we do not all have the exact requirements.) 
 
See how I did that?  Easy Peasy Right? 
 
So if the average protein shake contains 25 grams of protein per serving and I drink 3 of those per day (before I eat anything real), I am getting 75 grams of protein!!!  Holy Protein Batman.
 
WHAT??  that’s all ???  YUP, those are the real numbers for protein recommended allowances.  I am not making this stuff up.
 
So what do 53 grams of protein food look like?  
 
It looks like an egg for breakfast (6 grams), a serving of Greek yogurt at lunch (18 grams), a handful of nuts for a snack (7 grams), one glass of milk (8 grams) and 2 ounces of chicken for supper (14 grams)  – TOTAL 53 grams of protein.
 
Did you see how I did that using real food?  How easy was that? Is this unrealistic?  There are so many simple ways to eat enough protein each day.  Why are we handing our hard-earned money over to these protein shake pushers?  
 
Why can’t we get our protein from whole, live, fresh, natural, good quality food?  There are so many ways to get protein without having to turn to powder as a supplement.
 
Now, what happens if I eat too much protein?  What happens to the excess protein in my body? Excess protein is going to be stored as FAT, and any extra amino acids are excreted (can you say “expensive urine”).
 
The problem we face is the protein supplement industry.  They have us convinced that their shakes are like magic unicorn dust.  They have us all believing that their products are going to build muscle, help us lose weight and at the same time they taste like a chocolate milkshake.  How can we argue with that logic? 
 
They have taught us something true though …. protein does boost satiety by filling us up.  It also helps to maintain muscle mass tissue, which burns more calories at rest than body fat.  This magic is true.  So they give us real facts for wanting to consume more protein and then hand us their product to fill the gap.  One big concern of mine is that many of these products are made with inflammatory protein sources and they are TEEMING with artificial additives and scary chemicals.
 
What is a smart consumer to do?  I say “eat real food and skip the shakes”, BUT if you are prepping for weight-loss surgery or one month post-surgery, here are the things to look for when purchasing a protein shake:
 
Read labels.  Choose a protein supplement which does not contain artificial sweeteners, high fructose corn syrup or hydrogenated oils.  If you are lactose intolerant, choose a plant protein instead of a whey protein.  If you are unsure of the ingredients, do a bit of research.  Be one of those consumers who want to know where their food products come from.
 
If you are working with me as your surgery coordinator/ and bariatric nutritionist, I will transition you to shakes for the first part of your journey pre-op, and I will transition you again to shakes post-surgery.  The next phase, I will wean you off of the shakes and I will start to replace the shakes with real food.  
 
What’s my motto guys?  My motto is to eat “whole, live, fresh, natural, good quality FOOD”!  Supplemental protein has a role to play in the bariatric journey but it is a small role.  Let’s not give it a bigger part to play.  Let’s allow real food to take center stage.
 

FaceBook LIVE  Friday, September 20th 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

 

My Get Fit Plan – Bariatric Edition

Last week, while scrolling through my social media, I saw a lot of ads about “getting fit” pop up in my newsfeed.

I wonder what I was researching?  Obviously, I googled something with regards to physical fitness, as google now seemed to be stalking me with this same topic.

This took me back to the nutrition convention I attended last May in the city of Toronto.  There were a lot of different speakers and topics discussed.  We dove into “gut health” and our microbiome.  We learned about “brain health” and how to remain young as we age.  We dove into “inflammation in the body” when consuming the standard American diet.

And of course, we discussed the importance of physical fitness and how exercise can have a huge impact on our mind and also our body.  

There was an important discussion about how exercise is like an anti-depressant.  It regulates our endorphins and raises serotonin levels.  This is one of the reasons why we feel happier after hitting the gym.

At one point, the lead speaker asked the audience a question.  He wanted to know what we thought was the very best form of exercise.  Which form far exceeded the others? 

Can you imagine all the hands going up in a room full of nutritionists?  Every one of us had the correct answer.  Some of us yelled, “WALKING”!  Others shouted out “SWIMMING”!  

The answers kept coming …. GARDENING, SALSA CLASSES, YOGA, 5KM RUNS, BIKING, LIFTING WEIGHTS!!

The speaker kept shaking his head side to side.  None of us knew the answer?  How could this be? 

Finally, the crowd got quiet and we were ready to listen and hear what this magical exercise could be…

This is what he said:  The most important and impacting exercise routine is THE EXERCISE YOU DO CONSISTENTLY.

AHHHHH, of course.

All forms of exercise are great.  But if you do it once a month and then don’t do it again, it doesn’t do much for you, right? 

So from my standpoint, as your bariatric nutritionist and surgery coordinator, what I ask you for is to move your body CONSISTENTLY.  I encourage you to MOVE.

  • If you want to take Zumba lessons, then ZUMBA.
  • If you are into biking, then BIKE.
  • If walking floats your boat, then WALK.
  • It doesn’t matter what kind of movement you like or perform – what’s important is that you do it CONSISTENTLY.

We already know what physical activity recommendations are.  Our social media feeds are full of them.  We all know that in order to stay healthy, we are recommended to move our bodies for 150 minutes each week.  That breaks down to 20 minutes 7 days a week or 30 minutes 5 days a week.  

The “how” is a bit more complicated.  How do you want to move your body?  In the gym? In a class? In your garden? Behind your boat with water skis?  What is it that makes you WANT to move your body?  You need to be HAPPY with the movement you choose.

You know what? Let’s uncomplicate this.  Sometimes I like to bike.  Other times I like to walk.  There are days when I feel like taking a yoga class.  The Spring season makes me feel like jogging.  Why do we always need to be doing the same thing over and over again?  

The most important part of this equation is to just get moving.  We need to focus on consistency with movement.

This is a bit like “self-discovery”.  We all know that exercise makes us feel happy once it is done.  The biggest hurdle, most of the time, is to just get started.  Once you are in a routine, it gets easier.  

Monday and Wednesday you can lift some heavy stuff.  

Tuesday and Thursday could be a bike down your local trails or around your neighborhood.  

Maybe Saturday is a good day to visit the local indoor pool with your goggles and a speedo.

I encourage you to just sit down and work your plan.  Take some time to dig deep and give yourself some encouragement.

If you are already active – GREAT and keep up the awesome work.  

If you are not active – LET’S DO THIS.  Let’s make a plan.  Don’t run before you can walk.  Take the important steps to get a plan in place.

My personal plan … I run marathons (in my head).  I am a super active person (in my dreams).

Right now, at this stage in my life, I love to SPIN and LIFT WEIGHTS and do BOOTCAMP CLASSES. 

This is what floats my boat right now.   I don’t spring outta bed ready to ROAR any day.  I need to move slowly in the morning.  I need to walk my dog and drink my coffee before I start my day.  BUT, I make sure to work the time into my days to treat myself to a 45-minute workout.  

Do you know what happens?  I am a happier person after my workout.  I am a better person after my workout.  I am a less depressed person after my workout.  I am a better wife and Mom after I workout.  I am a better nutritionist post-workout.

When I don’t feel like moving, I remind myself that I want to feel happier.  This is my catalyst.  You need to find you. 

Pick a start date.  Send me that start date to be accountable.  Work a plan out on paper.  

I promise you if you get started, and you are CONSISTENT, the MAGIC HAPPENS.  

Your mindset will shift as your endorphins are released through movement.  The movement will no longer be a “chore”, it becomes a wonderful “gift” that you give to yourself.  

Love yourself enough to move that beautiful body of yours.

FaceBook LIVE  Friday, September 13th 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

 

Doing Things Differently – Bariatric Edition

“What is it that we all fear after bariatric surgery”?  

I think that the number one answer I get when I ask this question is: the dreaded regain.

What I spend a lot of time discussing with my clients is the importance of making real lifestyle changes post weight loss surgery. This is always going to be a marathon and not a sprint. If we look at weight loss surgery as the next best “diet”, we will surely not achieve or maintain our goals.

The number one thing that needs to be accomplished post weight loss surgery is lifestyle changes. We cannot have surgery and then continue to eat the way we did before surgery and expect to have a different result. We cannot be inactive and expect our lives to greatly improve.

Our life greatly improves because we make important changes. We start to eat whole foods and we start to move our bodies more.

If we are night-time snackers, then we need to find a way to overcome this issue.

If we are over-eaters, this needs to stop.

If we are sugar addicts, we need to exchange this habit with a new, healthy habit.

If we are fast food fiends, we need to stop going to the drive-thru.

We need to first admit and acknowledge what got us to the point where we needed bariatric surgery. The surgery is not what is going to get you back to a normal weight. It is the choices that you make post-surgery that enable you to reach your goals.

What is the definition of insanity? It is doing the same thing over and over again and expecting a different result.

If we had surgery 2, 5, 15 years ago and we didn’t make those changes that needed to be made and we had a regain, is it all lost? 

 I feel that we still have a chance to get back on track and to succeed without having another surgical intervention. Is it the restriction that helped you lose the weight in the first place or was it the types of foods you were eating and the healthy changes that you made? 

I speak to many clients that tell me that they still have a good restriction after X amount of years. So it that is the case, then they should be able to use that restriction to help them lose any regain. You see, the types of foods that you are eating are the reason why the regain occurred. 

Nobody gains weight after bariatric surgery from eating chicken breasts and broccoli. 

The dreaded “carb-creep” is real. We start to allow the same, old, comfort foods back into our diet. Sure, at first it’s only on Saturdays, or just on Thursday night when you go out with your girlfriends. Before you know it, you are eating those “carb-age” foods 3 times a week. What happened? Why did you gain 10lbs? 

I often hear “but I am not eating very much” and when you sit down to do a food log, the reality is staring back at you. The snacking and grazing on the wrong foods is what is leading to the regain.

The lifestyle that we used to live…. the one that was inactive and full of the wrong food choices …. that needs to go. It needs to be replaced with a healthier version. It is going to look different and it is going to make you feel a lot better. You will sleep better. You will have more energy. Your pants will fit better. You may be able to get off your meds.

If making good choices can get you to a better place mentally and physically AND making bad choices can lead you back down the road to weight gain,,,, then where do you find yourself today? Are there things that you can do better? Are there dietary changes that you can make to get you back on track again? Is there a way to add more movement to your life.

We need to be asking ourselves these questions all the time. Nobody is perfect. We all can do something to improve our diet and our wellness plan. Let’s not stay stuck in the mud. We need to push forward and make better decisions always.

I like having a plan where I “crowd out all the bad stuff”. 

I add nuts and seeds to my lunches. By adding this to my lunch, I have a good dose of healthy fat and it will crowd out the snack food in the afternoon because I won’t feel as hungry. 

If I add a piece of avocado to my scrambled eggs at breakfast, I won’t be so inclined to snack at 10 am because I will feel more satisfied for a longer period.

If I have some greek yogurt, almonds, and berries in the evening, I won’t be so inclined to reach for the chips and dip come at 8 pm.

This is how I crowd out the bad stuff – by adding in the good stuff. It is a lot more difficult to constantly be restricting myself all the time. 

Make a plan. Plan to do things differently. Stay vigilant. Correct yourself along the way.

And, when you veer off course, prepare to steer yourself in a better direction. 

This is a lifetime of doing things differently. And, we will do those same things until they become our new normal. 

 

FaceBook LIVE  Friday, September 6th 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

 

Always Hungry Post WLS – Bariatric Edition

I run an online support group.  If you would like to be a part of our community, go HERE and send a request to join.  I will approve it and you can be a part of our community.  

In our support group, I posted a question last week.  That question was, “What are your biggest struggles when it comes to health and post-surgery weight loss”.  

We got a ton of responses.  Some of you have trouble drinking enough water, others have heartburn.  There are few members who have trouble seeing the  “new person” in the mirror.  They still see their former 250-pound selves.  But, there was one underlying response that concerned me the most. 

 There are a lot of members who feel constantly hungry.  

For some reason, people believe that the VSG procedure will relieve them permanently from feeling any hunger.  This is because when the gastric sleeve is performed, there is a part of the stomach removed that produces the hormone Ghrelin. Ghrelin is known as the “hunger hormone” because it stimulates appetite and promotes fat storage.  Ghrelin is just one of the MANY factors influencing hunger and fat storage.

Obesity is a disease.  It is a hormonal disease and there are MANY hormones involved and one of the main hormones is insulin.  We need to understand insulin in order to understand so many other things.  It’s one of my favorite topics because a true understanding of insulin answers so many questions we have about diseases like obesity and metabolic issues like type two diabetes.

I am not going to dive into a physics and anatomy course in this blog.  I want it to remain simple and readable and I want everybody to finish it to the end. 

A huge slice of the population has issues with the hormone insulin.  You may be in that huge slice.  My goal as a holistic nutritionist that specializes in bariatric nutrition is to help people lower their insulin levels.  I know that most of my clients have troubles with insulin even if they have not been diagnosed with insulin resistance, pre-diabetes or type two diabetes. 

 You see, insulin resistance is just the beginning of the road to full-blown diabetes.  You can have issues with insulin for years and even decades before the diagnosis of even pre-diabetes is made.  

Are you always feeling hungry?  Do you eat something and then an hour later feel the need to eat again?  Do you feel like you are chained to the refrigerator at times?  This may be due to the fact that you are having issues with insulin.  

I know that I have troubles with insulin.  My labs come back normal but I still know that I am on the road to insulin resistance and pre-diabetes if I continue to eat the standard American diet.  I found myself constantly hungry.  I called it my “food panic”.   Many years ago I used to think it was a type of low blood sugar or hypoglycemia.  Why would I go into food panic and need to eat NOW?  I guess I just thought it was “normal for me” and it was just the way I had to live.

I went back to school as an adult and studied nutrition full time.  It was in the classroom where I had my “AH-HA” moment.  It finally all made sense.  You see, I thought I was eating a fantastic diet.  I ate whole grains and quinoa.  I loved my beet salads and I brewed my kombucha in my kitchen.  Beans and brown rice were a staple in my kitchen.  I baked my bread and I made sure that my family ate the same way that I did.

What I realized was that my diet was completely wrong for my biochemical individuality.  I was slowly creating insulin issues for myself.  When I ate those foods that were very high in carbohydrates, my blood sugar soared.  When my blood sugar soars (high glucose levels), the bodies response is to make insulin.  Insulin’s job is to grab the glucose and get it into the cells where it can be used.  Blood sugar cannot just hang out in the blood or we would have a diabetic crisis after each meal or snack.

So the more grains, beans, fruit, carbs that I ate, the hungrier I became because INSULIN MAKES US HUNGRY.  

I want to write that again …. insulin makes us hungry.  So, if high insulin levels make us hungry, what would happen if we have low insulin levels?  What would that look like?  Exactly!!!  Bells went off in my head.  If I changed my diet and ate foods lower in carbs, would I feel less hungry?  That is exactly what happened.  I did it slowly and I started removing the rice, beans, fruit, and corn from my diet.  I started feeling better.  I started sleeping better.  My eczema got better.  

All of this happened to me over some time.  I didn’t dramatically overhaul my entire kitchen overnight but I did make small changes that added up over a long period of time.  My family also started eating this way.  Now, they don’t have issues with insulin (yet) but would it be safe for them to also follow my low carb lifestyle?  Of course, it is safe for them!  We eat protein, healthy fats, tons of vegetables, berries, nuts, seeds, full-fat yogurts, etc. etc.  We no longer eat the standard American diet.  And guess what, I no longer have issues with being chained to the refrigerator due to the inability to be able to stabilize blood sugars.

Are you hungry?  All the time?  Do you think you may have an issue with insulin?  

If you do think that this may be something that is affecting you, you can try a week of very low carb eating to see if you can balance out your cravings.  It works like a charm for me personally.  If I eat foods high in carbs like bread, pasta, rice or tortillas, I can feel the hunger hit me like a hammer an hour after those foods are in my stomach.

So do I eat bread every once in a while?  Of course, I do. I am only human and I will ALWAYS love my french fries.  But, I also know that I need to take care of my blood sugars and insulin levels.  I eat low carb MOST of the time and I allow myself treats every once in a while.  

Do you know what happens when you eat real food?  You feel more satisfied and you are not craving the carbs like you used to.  Do yourself a favor and give it a try.  Lower your carbs and increase healthy fats and see how you feel overall. Keep a diary and check in with how you are feeling between meals.  

You may just find that your hunger levels are back in balance.  

FaceBook LIVE  3pm EST on Friday, August 30th.

 

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

 

The Fat Fast – Bariatric Edition

Following along the same theme as last week (celery juice), I decided to take one of the biggest health trends of 2019 and break it down for you.  

Will I be trying this personally?  Yes.  I have done it in the past and it truly helped me.  I will be giving this a try again, this week.  And, I will do a FB live video about it on Friday, August 23rd.  Feel free to tune in for the results, and feel free to join me this week while I give the fat fast a try.
 
Am I telling you or encouraging you to do a Fat Fast?  No.  I am just telling you what it is and sharing my ideas about how it works for me and why it may work for you.  I am logging my food experiences for you.  It may make perfect sense to you and you may think that it is something that you have zero interest to try. 
 
Yeah for biochemical individuality!!  I do me and you do you.
 
Isn’t it funny how when you decide to eat in a certain way for just a few days, people go insane and tell you how “unhealthy” it is and how you are risking your health.  But, it is fine to eat the Standard American Diet (SAD) which tells us to fill up on corn, grain, rice, and beans.  
 
Sure, it’s fine to eat like crap on the weekend and consume Doritos and Oreo cookies and french fries but the second I discuss eating salmon, eggs and spinach for a few days, people are in an uproar.  Funny.
 
Have you heard about it yet?  The Fat Fast!  This is like a compromise from typical fasting.  It is as close as you can get to fasting, without doing a true fast.  It is a technique to achieve a quick loss on the scale. It will get you into ketosis quickly.  It helps with hunger and cravings.
 
The fat fast can be used in two situations: 
 
  • Breaking past a 2-week stall or plateau
  • Inducing into ketosis, or fasting more comfortably or more quickly
 
It is very simple.  You know how when people fast, they drink just water, black coffee, bone broth, and herbal tea?  Well, during a fat fast, they eat only food which is high in healthy fat.  It originates from doctors who want their patients to fast but they fail.  The fat fast is a compromise over a true fast or a step to help people get off the carbs and get ready for a true fast.
 
If you are having trouble with a traditional fast or with intermittent fasting, this is something you can try.  
 
There are a lot of people who are interested in intermittent fasting or in following a lower-carb diet or a ketogenic lifestyle.  When they make an honest attempt to try, they quickly get derailed because they are seriously craving the foods which they are trying to eliminate from their diet … CARBS!!
 
They try to go longer periods between meals but they are unable to get past the first few hours because their tummies are rumbling and they are feeling desperate to eat.  There are situations where people are having serious health issues and all they want to do is a traditional fast for a specific amount of time to allow their bodies to heal.  How can they move past this sugar/ glucose/ carb roller-coaster and feel better in order to introduce a short or a longer fast? 
 
Fasting is a powerful tool.  It enables us to decrease insulin levels and then at the same time regain a good insulin signaling …. and it happens very quickly.  
 
Enter the Fat Fast.
 
You can compare a Fat Fat to an extreme version of a ketogenic diet.  You are trying to keep the carbs as low as possible while ramping up your fat intake and keeping protein at a minimum.  Compare your fat fast to a regular fast whereby there is a start and a finish.  It is a tool that you can use. It is a temporary state or a strategy.
 
A Fat Fast is meant to be for the short term only.  It can be introduced for 3 to 5 days.  You want to be sure to consume “healthy fats” during this period of time.  Remember, this is a strategy to be followed to get you to a “better place” where you are not craving so many carbs or in preparation for a true fast. 
 
This is a tool to enable people to get back on track after consuming too many processed and refined carbohydrates or to get ready for regular intermittent fasting or a longer fast.  This can help to enter fat-burning mode while experiencing less uncomfortable side effects ie, belly rumbling and migraines/ headaches.
 
It is just another tool in our tool-box on our journey to health and wellness.  
 
The original Fat Fast was introduced by Dr. Adkins in his first book in 1972.  People were encouraged to eat four to five little meals that were high in fat throughout the day.  In the newer, more modified Fat Fast, people are not limiting their calories but they are eating only the recommended foods and they are seeing great results.  
 
They are losing a bit of weight, feeling better and having an easier time to get rid of the carbs in their diet.  We have to remember that eating carbs, will raise your insulin levels.  Eating only fat keeps insulin levels very low.  Low insulin levels mean that we feel less hungry throughout the day. 
 
So how do we get the Fat Fast right?
 
First of all, don’t limit your calories.  This is a sure-fire way to fail very quickly.  You want to eat until satisfied. Fill your bariatric pouch until satiety.  Your appetite will decrease quickly and you will be able to eat less food without feeling hungry.  Remember, we want to control our hunger and not be eating all day long so that should be one of our goals.  This is a strategy to help you get there.  Don’t eat when you are not hungry.  Listen to your body.
 
Doing a short fat fast is not something dangerous.  It is a SHORT fat fast.  It has a beginning and an end.  You will get everything you need for those few days from the fat fast because the foods that you eat are going to be quite nutrient-dense.  You don’t have to worry about lacking protein because the fat fast contains foods which are naturally high in fat AND protein.
 
So what the heck can you eat on a Fat Fast??
Here is my personal list.
 
  • Eggs
  • Fatty Fish (salmon, mackerel, sardines, herring)
  • Avocados
  • Olives
  • Lettuce, leafy greens, zucchini, celery
  • Herbs and Spices
  • Butter, olive oil, avocado oil, MCT oil, coconut oil.
  • Heavy cream, cream cheese.
  • Mayo (made with a healthy oil)
  • High-fat nuts (brazil nuts, macadamia nuts)
 
The list of foods on my personal list is very short. This makes my life easier.
 
I don’t do substitutions. I don’t switch salmon for chicken or lettuce for corn.
 
If you do not like the foods on the list, then my Fat Fast will not be for you OR you can create your own version.  These are the foods which I personally use.
 
If this was called the “onion soup fast”, I would not do it because I hate onions.  
 
Here are some samples of meals and snacks: 
 
  • Scrambled, baked or fried eggs cooked in butter
  • Deviled eggs or egg salad and avocado
  • Spinach with salmon
  • Green salad with olives and olive oil 
  • Black coffee, tea, water, bone broth
  • Zoodles (Zucchini noodles) with a high fat sauce
  • Celery topped with cream cheese
I suggest making a one-day food plan and to follow it for 3 days.  Easy peasy … your own personalized 3 day fat fast.  Or you can give mine a try and let me know how it goes.
 
I look forward to hearing your thoughts and opinions. And, if you join me on a fat fast, let me know how it went for you and what your results were like.
 
When I feel my eating is out of control, it generally means that my life is unbalanced in another area. I try “health hacks” as a means of grabbing ahold of other parts of my life. It is a way for me to scan other areas and correct them. I don’t like staying stuck.
 

FaceBook LIVE  3pm EST on Friday, August 23.

 

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

 

I am stuck – Bariatric Edition

Who feels like this?  Stuck?  In a weight-loss RUT.  

Who has fallen off the pink cloud? 

Who has realized that their bariatric surgery is just a tool?

Who wants to use their tool better to get unstuck? 

We all have these feelings at one time or another after weight loss surgery. 

The first year after surgery can be one big, exciting time because we have so many “wins” during that FIRST YEAR. 

  • The weight is falling off.
  • Our doctor is happy with our cholesterol levels.
  • Some of us have ditched the high blood pressure medications.
  • Some of can bid adieu to diabetes medications.
  • Our backs, knees, hips and feet have less pain.
  • We get to buy a new fun wardrobe.
  • No more seat-belt extenders on the airplane.
  • We are sleeping better.
  • We are happier.

The “I lost a lot of weight” pros-list can go on and on depending on your specific circumstances.

We move into year two with confidence. 

Have we made the changes that needed to be made in order to keep our first-year results?  Time to re-evaluate. And we can re-evaluate at any time along this journey.  Not just at the 12-month mark – we can evaluate 2 years, 4 years, 10 years, 20 years later.  

If you are stuck …. it may be time to re-evaluate and make some new changes.  It is NEVER too late to make healthy changes.  Please remember that.  Every single day is a new day.  Every single day is an opportunity to make the next meal a healthy meal.  We get a second chance every time we eat so don’t get discouraged if you find yourself in a rut or if you feel stuck.  

We can “unstuck” ourselves at any time.

The “bariatric pink cloud” lasts for about a year but our tool stays with us for a lifetime. 

So what kind of changes can we make to get the scale moving again, or to get our sugars back to normal, or to help our blood pressure stay in the normal range? 

Let’s start with food.  What foods should we be avoiding? 

  • Fruit that is high in fructose (sugar)
  • Processed food
  • Crackers
  • Chips
  • Pretzels
  • Bread
  • Buns
  • Bagels
  • Tortillas
  • English muffins
  • Candy
  • Ice-cream
  • Pasta
  • Rice
  • Potatoes

You should aim for a diet which is low in SUGAR and STARCH.

What sorts of foods should we be eating to get back on our pink cloud? 

  • Whole Live Natural Good-Quality FOOD 🙂
  • Meat, poultry, eggs, fish
  • Lots of low carb veggies
  • Small amounts of low sugar berries
  • Nuts and seeds
  • Full-fat dairy products
  • Healthy fat

Notice how most of the foods listed above are whole foods?  They don’t have a long list of ingredients.  Most of them do not come with a label either.  They are just real food.  There are no tricks or pills or shakes.  

What about exercise?  

Exercise is so important!  I always say, “weight-loss occurs in the kitchen” BUT “good health occurs through exercise”.  

We cannot exercise our way out of a bad diet.  Especially when we hit a “certain age”… who has the time or energy to spend 3 hours a day in the gym and is that realistic or even good for us and our joints?  

Exercise helps keep us healthy and it lubricates our joints.  It helps to prevent age-related diseases and it eases the symptoms of depression.  Exercise is a big key to success on this bariatric journey.  Find something you like.  Walk or jog.  Bike or run.  Go to the gym or participate in yoga classes.  Swim or garden.  Just please try to do something every day to stay active.  

I have personally seen what inactivity does to the body.  It scares me.  Please don’t allow this to happen to you.  Love yourself enough to move that beautiful body of yours.  If you have been inactive, guess what, today can be the first day of the rest of your active life.  Please move.

Sleep is the best free medicine.

Shout that from the rooftops.  Sleep is the BEST medicine and it is FREE.  Every day we get an opportunity to sleep better.  Sleep is powerful.  It is a time for our body to rebuild and regroup and when we don’t take the time to sleep properly, we get out of balance.  

This puts a lot of stress on our body and our hormones (like cortisol)start to rise and high levels of this hormone make weight loss more difficult.  Please take your sleep seriously and put together a sleep hygiene plan.  

Is your bedroom the perfect temperature?  Is it dark enough?  Is there a noise that is waking you up? Are you eating too close to bedtime?  Figure out what you can do to improve your sleep conditions.  Take advantage of this healing time and allow your body to get sufficient rest.

We all go through periods where we feel stuck.  The champions rise to the top and they don’t stay stuck for long.  They get back on the elevator and take it to the next floor!  They put together a plan that starts NOW and they take back their control.  Nobody can take that away from you.  Make your plan and “unstuck” yourself now.

Reach out and tell me what you are going to do today to hop back onto your pink cloud 😉

FaceBook LIVE  3pm EST on Friday, August 16th.

 

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

 

Celery Juice and Self Care – Bariatric Edition

Last Sunday I posted a picture of my plan for the week.  I wanted to jump on the “celery juice boat”.  It is something I wanted to do for some time and finally, that time had come and I found celery on sale at my local supermarket.  Good timing! (LOL – true story).

Others were interested in my plan to drink celery juice.  They reached out to me and the questions started coming in … will it help me lose weight?  will it help me sleep better? will it help with my high blood pressure? 

I don’t have all those answers but I have a healthy curiosity and I wanted to give it a try.

I dug out my juicer, gave it a good clean and then washed and prepped 4 big bags of celery for the juicing process.  My husband doesn’t have a choice this week.  He is going to drink celery juice at 11.30am with me and he’s going to like it (poor guy).  I am fortunate because he doesn’t complain and likes these kinds of challenges or hacks that I introduce on a pretty frequent basis.

So why juicing? And why celery? 

I retired my juicer a few years ago.  I believe that juicing removes the fiber from the beautiful vegetable (I don’t juice fruit ever … too high in fructose) and I want to eat my vegetables and not drink them. 

Juicing held a time and place in my life and it was great but as food nutrition science changes, we also need to be open to the new research so I read, learn, and initiate new routines into my life to try to stay on top of the information that is coming at us at warp speed.

Celery is the new “super” food or fad of the moment.  It’s kind of like the new “avocado” or “chia seed”.

#celeryjuice is actually a real hashtag and it has over 100,000 tags on IG.  Everybody is buzzing about celery juice today. 

Look, this is celery.  This isn’t something that somebody is trying to sell you or scam you into buying. It’s not a pill or a powder.  It’s just celery so let’s just get that out of the way.  It’s not something that somebody is trying to push on you to make a profit.  It’s not a supplement that comes in a bottle.  It’s not unsafe.  I mean, what’s there to lose besides a bit of time cleaning and prepping all those celery stalks.

“It’s not a supplement that comes in a bottle” …. After I wrote that in the above paragraph, I went online to check.  Guess what … it comes in a bottle now.  Please do not buy celery in a bottle.  It is not the same thing.  Somebody decided to cash in on the celery craze.  They don’t care about your good health.  They just want to sell you something. 

I don’t buy into the celery craze 100%.  But, I am going to try it.  My background is in nutrition and I know that drinking celery juice once a day on an empty stomach is not going to do me any harm.  It is also not going to save the world.

We have scientific data today that suggests that celery juice contains antioxidant compounds called flavones.  These flavones could reduce or stop specific reactions in the body that lead to chronic inflammation.  This would mean that it could potentially lower your risk of chronic disease. Notice how I use the words “could” and “potentially”.  More research is required.

Speaking of inflammation, I have eczema on my hands.  I hate it. It itches and bothers me and I know it comes from the “inside”.  It’s not something that I can slap a cream on and fix. It is a symptom of something going on inside of my body.  I will raise a glass of celery juice each day and clean up my diet to see if I can also clean up my eczema.  No harm in trying right? 

Here are the nutritional facts for celery juice for 8 ounces, in case you are wondering: 

  • Total Fat 0g
  • Total Carbohydrate 2.8g
  • Vitamin C 2.2mg
  • Vitamin A 270ug
  • Vitamin K 24.3ug

 

It also contains magnesium, phthalates, and potassium which may potentially help those with high blood pressure.

And it’s worth it to mention that it contains bioactive flavonoids.

Obviously, more research is required and we are all biochemical individuals and what works for one person doesn’t necessarily work for the next person.

I don’t expect celery to save the world.  I am very realistic in my expectations but what kind of nutritionist would I be if I didn’t try some of these things out for you and give you my honest opinion.

Self-Care …. what do you think of when you read that word?  I used to think it was manicures and pedicures.  Getting your hair done is “self-care” right?  Taking a bubble bath is self-care right?  For some people, it just may be.  It used to be for me also.

Today “self-care” has a new meaning for me.  It is doing a food prep on a Sunday when I don’t feel like it or turning the lights out and sleeping when I am in the middle of a Netflix binge.  

Self-care is working out because I know I need to.  Self-care is forgiving somebody who has wronged me.  Forgiveness is not for them, it’s for me and my mental health and well-being.

This week “self-care” for me is drinking celery juice.  I raise my green glass and I wish you a beautiful week and I hope that you take some time for your self care also.

Green Celery Hugs … coming your way xo

 

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

 

Summer Trouble and Other Musings – Bariatric Edition

I know, I know … 

What can possibly be disastrous about summer?  

What can possibly be disastrous about summer and my personal goals? 

What can possibly be disastrous about summer for my clients and their goals?

 I always thought that summer was the time of the year where I was most active and my clients were more active.  When I think about summer (during winter), I imagine big green salads and light lunches and less hunger.   I think about how the days are longer and the time is stretched out where I can fit in an outdoor workout.  I think about dropping the few pounds that I gained during winter.

Reality Sucks Sometimes

Summer is also a time when everybody is headed on their annual vacation and those vacations are filled with sun, fun, family, cocktails, barbecues, and plenty of gorgeous food.

Summer is also the perfect time to slow things down a bit.  The kids are out of school, the beach and the pool is calling to us. Our friends have more time to meet up for lunch and our workouts can wait …

Here we are, it’s almost August and it’s the perfect time to re-evaluate what we want out of the rest of our summer.  Are we going to wait until the kids are back in school? or until the weather cools down to get back on track again?  Are we going to put ourselves first and take some time for our workouts (or get started with our workouts)?  

This is a great time to stop and reflect and make some decisions that are going to take us into the next season.  Fall is always a busy time for me because it’s the beginning of September that almost feels like January 1st.  A lot of resolutions are made in September.  A lot of people choose this time to get back on track with their diet and exercise goals.

I want you to make August your September this year.  Can you do that for me?  What is it that you can do this August in order to make September feel like an exciting time?  We have about 4 weeks to crush some goals and make this Summer THE Summer where we make ourselves proud.

I often see my bariatric clients having a summer “freak out” because … 

they are not quite there yet …. 

they are having a very hard time knowing what they need to really focus on … 

they have anxiety about dragging their heels… 

they are having a hard time just getting started … 

they have lost confidence and are feeling overwhelmed …

they are comparing themselves to everyone else …

Let’s try to break things down as we have four weeks to accomplish our August goals.  An example would be to start with a food prep routine this week. We can add an exercise program or a walk next week.  We can increase our water intake the week after.  We can up our protein intake or improve our macros.  We can take tiny steps in order to make a big impact this month.

I want you to hit “reply” and tell me what you are going to do for the next 4 weeks.  What is going to make you feel stronger and better?  My goals will not be the same as yours and your goals will not be the same as your neighbors.   Be accountable and let me know what you want out of the month of August.  Make it a 3 line email or 3 paragraphs. Tell me what it is that will set you apart from the crowd and make you feel proud.  

Remember, this is not a sprint – this is a marathon.  You and I are in this for the long haul.  You need to pace yourself and not run out of energy halfway through.  I am going to put a “mini action plan” together and make a list of what I want out of August but also what I want out of the 2nd half of my year of 2019.  Join me.

Hugs and Support, Love and Light! 

FaceBook LIVE  3pm EST on Friday, August 2nd.

 

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

 

Menu Building – Bariatric Edition

I have been building up to this blog over the last few weeks.  Those of you who read my blogs or watch my FB LIVE videos on a weekly basis will understand what I mean.  

I have been talking a lot about low carb/ high-fat eating and how to get it right for bariatric post ops.  I have been going over the ketogenic rules with you and I have been providing you with the information to truly understand this WOE (way of eating).

I have attached a link at the bottom of this blog so you can go download it for yourself but, this menu is just a sample.  I want you to build your own.

If you have not been watching my videos or reading my blogs, take a few moments and go back over them to about a month ago. That makes 4 blogs or 4 videos that you can watch to catch up to where we are today.

Today is all about a LCHF, low carb, high-fat MENU.  This is menu building with Sheri. 

I am going to break it down into sections and then at the bottom I have gifted you a 3-day menu that you can use to see how incredibly powerful this WOE is.  The portions I have given you are smaller than “regular portions” because I have designed it for the bariatric client.  In only 3 days you will be feeling better, with less bloating, more energy and fewer cravings.

I am going to gift you with a 3-day menu BUT I want YOU to be able to build your OWN LCHF menu. I want you to feel in charge and in control when it comes to menu-building.  There is no reason why you need me to do it for you.  You know what you like and you know what foods work for you and your family.  This puts the power back in your court and your kitchen.

I don’t want you to get bored with eating the same menu over and over again.

I want to empower you to be able to take the reins of your own health.

I want to make this easy for you to be in charge of your own diet.

So let’s talk about macronutrients now and how they break down.  Here goes … 

First, we are going to have a diet that consists of 60-75% fat, 15-30% protein, and 5-10% carbs.

A lot of clients are confused and tell me that my numbers are one thing and another person is saying something else.  Well, my clients are different also and they have a reduced stomach capacity so things may look a bit different.

You can play a bit with eh macronutrient breakdown due to “biochemical individuality”.  Some of us can eat a bit more carbohydrates.  Some of us have to keep them super duper low.  I want you to start here and adjust if need be.

Now, this is the “bread and butter” of low carb or keto. Yes, the pun is intended!

When counting carbs, I use NET CARBS.  The term “net carbs” simply refers to carbs that are absorbed by the body.  Fiber and some sugar alcohols don’t count as “net carbs”.  To calculate the net carbs in whole foods, subtract the fiber from the total number of carbs.

Okay, let’s start by talking about which foods we need to avoid: 

Avoid foods full of starch and sugar.  Here are examples of these types of foods:

  • Fruit that is high in sugar
  • Potatoes
  • Pasta
  • Rice
  • Tortillas
  • Crackers
  • Bagels
  • English muffins
  • Cake and Pastry
  • Soda and juices
  • Chocolate bars
  • Ice cream
  • Candy

What can I drink? 

  • Water
  • Coffee
  • Tea/ herbal tea
  • Diet Sodas – Yay or Nay?

Diet sodas maintain our cravings for sweet tastes, which can undermine our progress and keep sugar addiction in place.

  • Alcohol on Keto?  Yay or Nay? 

Moderation is key.  Unlike most diets, which forbid all alcohol, the keto diet allows moderate consumption of specific alcoholic beverages.  Dry red and white wine is fine in moderation.  

  • Beer is not okay – it is “liquid bread”.
  • Spirits like vodka, gin or whiskey have zero carbs in them.

The take-away here is … small amounts of low carb alcohol are fine but, if your weight loss stalls or you still have issues of metabolic health, consider abstaining, at least for now.

Let’s talk about the kinds of foods which are recommended to eat on a low carb or keto lifestyle:

EAT MEAT

Meat – unprocessed meats are low carb and keto-friendly.  You don’t need to eat huge amounts of meat.  A normal amount of meat is enough.

Note that processed meats, like sausages, cold cuts, pepperoni sticks, beef jerky, and meat-balls often contain added carbs.  When in doubt look at the ingredients and aim for under 5% carbs.

FISH AND SEAFOOD

These are all good, especially fatty fish like salmon.  However, avoid breading as it contains carbs.

EGGS

Eat them however you like them.  Eat them boiled, fried in butter, scrambled poached or however you like.

NATURAL FAT, HIGH-FAT SAUCES

Most of the calories on a strict keto diet will come from fat.  You’ll likely get much of it from natural sources like meat, salmon, eggs, etc.  But, also use fat in cooking, like butter or coconut oil, and add plenty of olive oil to salads, etc.

You can also eat delicious high-fat sauces.  Remember, don’t fear fat because fat is our friend.

VEGETABLES GROWN ABOVE GROUND

Fresh or frozen – either is fine.  Choose vegetables growing above ground, especially leafy and green items.  Favorites include cauliflower, cabbage broccoli and zucchini.  Vegetables are a great and tasty way to eat good fat on keto.  You can fry them in a bit of butter and pour olive oil on your salad.  They also add more variety, flavor and color to your keto meals.  Many people end of eating more vegetables than before as veggies replace the pasta, rice and potatoes.

HIGH FAT DAIRY

Butter is good, high-fat cheese is fine and high fat yogurts can be eaten in moderation.  Heavy cream can be used for cooking.  Avoid drinking milk s the milk sugar quickly adds up. Avoid low fat yogurts.  Be aware of regularly snacking on cheese when you are not hungry is a common mistake that can slow weight loss.

NUTS AND SEEDS

Nuts and seeds can be eating in moderation, but be careful when using nuts and seeds as snacks, as it’s very easy to eat far more than you need to feel satisfied.  Also, be aware that cashews are relatively high carbs, choose academia or pecan nuts instead.

BERRIES

A moderate amount of berries is okay on keto!  Frozen or fresh are perfect.

So now that you know what you shouldn’t eat and what you should be eating … let’s look at a 3 day menu that I prepared for you and let’s go over the details of that!  Use this menu to get started and then switch to your own set of menus.  

LCHF strength in numbers …. Click TO 3 DAY LCHF MENU

FaceBook LIVE  3pm EST on Friday, July 26th.

 

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

 

Time to RANT – KetoCyborgs – Bariatric Edition

I have been allowing this to build up inside of me for quite a while.  I am generally the most positive person/ nutritionist/ surgery coordinator BUT I have decided to let you into my head for this blog post and to allow you to understand why I feel so upset lately …

In my opinion, the beautiful thing about keto is that it is simple.

For those of us who just want to be healthy, lose some weight, lose some body fat, get their blood sugar down, get their insulin down, (unless you are dealing with a really severe condition), then keto is a great solution.

Most people do not need to really weigh or measure their food.  They don’t need to track their macros.  They don’t need to have exact specific ratios.  They don’t need to calculate grams of everything.

You don’t need to have a Ph.D. in calculus to be successful on a low carb or a ketogenic diet.

You don’t need to have 57 apps.  You don’t need a watch and a monitor, and this and that.

You don’t need to turn yourself into a Keto-Cyborg.  You just need to change the food that you are eating.

Unfortunately, some kinds of keto-obsessions and a purity thinking about food quality and food sourcing has trickled down into the keto world and it has started to take away from the main message of keto.

The main message of keto and the beauty of keto is the simplicity of keto.  There really is only one thing you need to do …

Don’t eat sugar and starch!

Literally, this is the only thing you have to do to be successful on Keto. 

Period.  Everything else is gravy. Everything else is a bonus.

Before anyone throws me out of here or kicks me out of the keto-club, let me specify something…

It is not that everything else is unimportant.  It is not that your macros don’t matter at all, or that nothing else matters except getting rid of sugar and starch, BUT … 

For the majority of the people, the majority of the benefits of the low carb way of eating come from exactly that, LOW CARB.

I sometimes wish that there was a new word other than “keto”, because it puts the emphasis of being in “ketosis”, or chugging a lot of MCT oil, or fasting or doing all these things to raise “keytones”….

When what most people need to focus on is keeping the carbs very low.

So, even the abbreviation LCHF which most of us know as Low Carb/ High Fat is kind of problematic for me now.  So many people are putting the emphasis on the HF, the high fat, rather than the LC, the low carb.  

I prefer to call LCHF – Low Carb HEALTHY FAT, but unfortunately, the HF, High Fat mantra has become so widespread now.  Everybody just knows it as high fat.

So now we know that the single most important thing of the ketogenic diet or low carb diet is very low carb intake.

Your food quality and where you get or source your food from is a lesser issue.  It is not unimportant.  We can’t just disregard it, but let’s talk about it.

Let’s be clear on one point.  Keto is an equal opportunity diet.  I welcome ALL.  I don’t care where you are from, what you look like, how much money you have in the bank, what God you pray to if any.  I don’t care where you are starting from if you are 300, 200, 150 lbs.  

I don’t care what language you speak… if you want to eat this way to improve your health, I welcome you and I am glad you are here.

With that in mind, there is no room for elitism and self-righteousness in keto.  Not in my keto.  Not in the keto-community I want to be a part of.

So putting the emphasis on expensive food,  or on all organic food – this should not be a barrier to entry for people who can’t afford it. Many of you may be blessed with good and stable jobs and you can afford very high-quality food.

Not everybody out there fits this description.

Some people are going to go to the local grocery store and get whatever is on sale.  As long as those items are very low in carbohydrates, those people are going to do fine and they should never be made to feel otherwise.

They should not be shamed about where their food comes from.  

There shouldn’t be fear-mongering on social media.  That is leading these people to believe they are not going to be able to accomplish their goals by eating regular food from the regular grocery stores.

I salute EVERYBODY who wants to be a part of my Bariatric-Keto-Club.

I welcome you all with open arms.

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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.

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