I Don’t Need To Follow Keto – Bariatric Edition

I don’t need to follow a ketogenic lifestyle.  I am not overweight.
How much truth is there to this statement?

I often hear that a ketogenic lifestyle is for the overweight person.  
I do not agree with this.  Keto is for everyone.

Keto, if done correctly, is not really a diet.  It is just a healthy way of eating.  We remove the refined and processed foods from our diet and this keeps insulin levels low.  We also focus on removing sugar from our lives.  This is hard in the beginning but with time it becomes easier and more manageable.

Let’s be pro-active by keeping our insulin levels low.

Let’s talk about “skinny fat”.  Lots of people are thin on the outside and fat on the inside.  Many thin people have visceral fat around the liver, and the internal organs and these thin people have no idea about what is happening on their insides.

This is the cascade of events…
If a person’s genetics are such that they can eat pretty much whatever they want and they never gain weight, they may not ever exercise and they don’t get  big and they tend to eat whatever they want.

In fact, I was this person earlier in my life.  In high school and in college I had no physical symptoms.  I had no weight problems.  I ate whatever I wanted and I ate really low quality food.  It caught up to me with time.  Eventually I started feeling fatigued with low energy and my weight slowly started creeping up. 

These symptoms didn’t happen over night.  It took years.  I tried to exercise my way out of a bad diet and that worked for a while but eventually I was the losing the battle.  I found myself constantly hungry and reaching for the next snack.  When I couldn’t eat every two hours, I found myself hungry, angry, and upset.  I thought I had low blood sugars – even though my yearly physicals and labs showed that my numbers were fine.  

I didn’t understand what was happening to me until I started studying nutrition and had a deep dive into nutritional science and cellular biology. I had my ah-ha moment sitting in a classroom.

Now I believe that it’s important to increase our awareness.  Just because you don’t have a weight problem, you may still want to follow a ketogenic lifestyle.

Don’t wait for a motivation to change your diet to start eating healthy.  Even if you have good genetics, there are other things that go on deeper inside of us.  If you were to get an ultrasound of your liver, you may find there are fatty deposits on your liver even if everything else looks fine health-wise.   

The point of following a ketogenic lifestyle is to lower insulin.  

High levels of insulin are behind so many health problems including chronic inflammation, eye diseases and fatty liver disease.  

The arteries are also affected by high levels of insulin.  Sure, it takes time for this cascade to happen.  One of the first symptoms of a heart attack, over 50% of the time, is death – there are NO symptoms.

What we want to be is pro-active when it comes to our health.  

High levels of insulin start to destroy the inside of the artery. You get inflammation.  You start to get plaque and calcium buildup.  This is a very dangerous situation and one that we cannot see from just looking in a mirror.

We should clean up our diets now, instead of waiting to gain an excessive amount of weight.  Do something pro-active for yourself by starting to follow a healthy ketogenic lifestyle to keep your insulin levels in check.  The external AND internal you will thank you for making the switch to good, natural, high quality, REAL food.

Join me this week in the IF challenge / week 3 in Fasting February is to Intermittent Fast for 18 hours and our eating window is for 6 hours.

Let’s discuss “skinny fat” on my FB LIVE 3pm EST on Friday, February 8th.  Why is a low carb, ketogenic lifestyle for everyone!

 

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Keto Snacks Are Bad for Keto Bariatric Edition

You all know that I am a huge fan of the ketogenic lifestyle and how I also endorse Intermittent Fasting (IF) for bariatric clients who are further into their journey.  

Join me this week in the IF challenge / week 2 in Fasting February is to Intermittent Fast for 17 hours and our eating window is for 7 hours.

Let’s have a little chat about a very common problem that I see with our clients who are doing Keto, especially when they are just starting out. It relates to the Keto “healthy snacks”.

Keto snacks are very bad for Keto!

Today Keto has become so popular that there are all kinds of manufactured snacks and foods coming on the market.  I highly suggest that you avoid these snack foods which contain the following ingredients:  

corn fiber, maltodextrin, dextrin, soy protein isolates, splenda, aspartame and tapioca starch – to name a few.

 Now why should we be avoiding these ingredients and these snacks in general?

You have low carb protein bars, keto cookies, beef jerky, keto chocolate, keto crackers, cheese crackers… these snacks may be low carb but what is so beneficial about lowering your carbs?

We want to lower our carbs because that will lower insulin levels.  Insulin is the hormone that will block and nullify fat burning but there is one additional piece of information that a lot of people do not know.  There are other factors that stimulate insulin secretion.

Gastro intestinal hormones almost double the insulin secretion following a meal.

Now that you understand a bit about insulin, let’s talk about the definition of a “snack”.  It is a small amount of food eaten between meals.

So very simply, every time you eat, you trigger insulin and you don’t want to have these frequent meals because you are going to raise insulin levels all day long and that is going to keep you from seeing the benefits of Keto.

If you decide that you want to consume keto snacks, then consume them as a part of your meal.  Don’t consume them between your meals as a snack.  

Eat high quality food, less frequently and you will see how the scale will move again.  This is where Intermittent Fasting comes in.  We eat for a period of time during the day (8 hours as an example) and the rest of the day we fast.  This ensures that your insulin levels are low and that enables you to lose weight.

Join me this week in the IF challenge / week 2 in Fasting February is to Intermittent Fast for 17 hours and our eating window is for 7 hours.

Let’s discuss Keto Snacking on my FB LIVE 3pm EST on Friday, February 8th.

If you need more help prepping for your bariatric ketogenic lifestyle, visit this link for meal plans and more:  Keto Program

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Keto Food List / The Breakdown Bariatric Edition

You know what I really dislike doing when discussing any food plans with any of my clients?  I truly dislike talking about the things that clients should refrain from eating.  I always prefer to discuss what clients CAN eat.  It is a much nicer and kinder way to go about cleaning up their diet.
 
If I only talk about “restrictions”, my clients feel like they are eating in a restrictive fashion.  I want them to feel good and happy about their new meals plans so let’s discuss all the inclusions you will have when starting a ketogenic lifestyle.
 
Imagine that you and I are going grocery shopping together and we walk into the supermarket.  We are going to get hit first with the fresh produce section.  This is where we will purchase our low carb fruits and vegetables.  This is where the magic happens.
 
Let’s grab some lettuce – any kind of lettuce works because there are so many different kinds of wonderful lettuce.  Fill up your cart with all types of greens such as collard, kale, mustard, spinach, swiss chard and turnip greens.  
 
While we are in the produce area, grab some asparagus, avocados, bok choy, celery, mushrooms, radishes, tomatoes and zucchini.  See a pattern here? when living a low carb, ketogenic lifestyle, we are permitted to eat lots of low carb vegetables.
 
When it comes to fruit, we are going to stick with low sugar berries such as blackberries, raspberries and strawberries.  
 
When we turn the corner of the produce section, we are going to find our meat and seafood.  We can purchase some beef, chicken, lamb, pork, bacon, sausage, salmon, seafood and white fish.  
 
We can also pull up to the Deli Area and grab ourselves some good quality sliced chicken, ham, turkey, pastrami, pepperoni, chorizo and prosciutto.
 
After we finish at the Deli Area, we will find the Dairy Aisles.  Here we can get some grass fed butter, heavy cream, soft and hard cheeses, eggs, plain greek yogurt, sour cream and almond or coconut milks (no sugar added).
 
We try to stay out of the regular aisles in the supermarket.  That’s where all the processed foods reside.  We can enter those aisles for the following food items:  avocado oil, coconut oil, olive oil, canned fish and seafood, olives, hot sauces, mayonnaise, mustard and apple cider vinegar, seasonings, spices, dried herbs, soda water, coffee, tea and unsweetened beverages, nuts, seeds, and beef jerky.
 
We have a full cart of healthy ketogenic food.  We have enough to make meals for two weeks.  This is not a restrictive way of eating. It is an inclusive way of eating and we are moving towards real, live, natural, good quality food.

If you need more help prepping for your bariatric ketogenic lifestyle, visit this link for meal plans and more:  Keto Program

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Ketogenic Menu Planning Bariatric Edition

Are you getting ready to start keto but you can only think of a few meals and you are getting stuck ?

Are you having a hard time putting together meals which meet the ketogenic criteria?

Who has time to count macros? and what’s a healthy fat and where do you find healthy carbs?

This is the number one reason why people start eating a ketogenic way and then very quickly fall off the wagon. It’s why we hear that eating keto is not sustainable. I am here to tell you that it is sustainable but we need to think about food differently and we need to come up with a plan that works for us.

Sure, bacon and eggs are fun but do you want to eat them every day? Does that look like good health? Pouring cheese on everything cannot be healthy for us? Pepperoni sticks are yummy but does that seem like something we should eat each day.

This is why sometimes keto gets a bad reputation. People are not doing it correctly. There is such a thing as bad keto and good keto to make things even more complicated.

When we hear that there is a diet out there that will enable us to lose weight while eating rib-eyes and bacon and cheese all day, it sounds almost too good to be true. Let’s talk about a clean, healthy version of keto and how to plan meals a few days in advance.

Finding ketogenic foods “on the run” will be hard to do. Let’s make a 3 day menu together so that we can discuss how preparation is key.

Sure, you can “wing it” for a day or two but we shortly find out how the world is geared to “sugar burners” and not “fat burners”. Sugar burners reach for candy and chips and chocolate and sandwiches and french fries and things which are “convenience foods”. That is exactly what we need to stay away from if we want to be in ketosis and burning fat.

Let’s take Sunday like our food prep day and let’s prep together for Monday, Tuesday and Wednesday. What is that going to look like? Let’s take a tour of my kitchen and my personal food prep.

Remember, it’s January right now and I am in Canada so my food prep may look a bit different to yours. Lots of snow and cold so I like to use my crock pot a lot and I am partial to soups and stews this time of year also.

I am going to do my grocery shopping on Saturday in preparation for Sunday food prep. I cook for 4 people so I am going to get some lean ground beef, chicken breasts, turkey slices, and some small steaks. I will be sure to grab some low carb veggies fresh and frozen and some blackberries.

The first thing I do on Sunday is to marinate my steaks with lemon and garlic, salt and pepper and a splash of apple cider vinegar. I put those in a ziplock bag and those will be for dinner on Tuesday evening.

Next I make up a batch of ketogenic meatballs and instead of adding flour and breadcrumbs, I add some eggs and almond flour with lots of spices for flavor.

My chicken breasts will go into the crock pot on Sunday night so that they cook on low for 10 hours and they are ready to go on Monday morning.

This is what my Monday/ Tuesday and Wednesday meal-plan looks like:

MONDAY

  • Breakfast: two scrambled eggs with mushrooms and spinach
  • Lunch: large chicken caesar salad
  • Dinner: ketogenic meatballs served with zucchini noodles

TUESDAY

  • Breakfast: bulletproof coffee
  • Lunch: left over ketogenic meatballs with a side salad
  • Dinner: small steak with side salad and baked broccoli

WEDNESDAY

  • Breakfast: two boiled eggs and a half avocado
  • Lunch: turkey rolled up sandwich with lettuce leaves and mayo
  • Dinner: chicken soup with low carb veggies and avocado

My snacks will consist of pickles, good quality cheese and almonds this week.

I will also prepare a chia seed pudding with blackberries, chia seeds, coconut milk and stevia. There are tons of these recipes that you can find online.

We just prepped three days of ketogenic eating for four people. We used whole, live, natural, good quality, real food. This is a great way of eating for anybody. It truly is sustainable but you do need to food prep and you do need to stay away from pre-made and packaged foods.

If you need more help prepping for your bariatric ketogenic lifestyle, visit this link for meal plans and more:  Keto Program

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

How To Start a Bariatric Keto Plan? Bariatric Edition

Sticking to our January theme – January is ketogenic month!

It is a delight for me when clients reach out because they are interested in starting keto.  Sure, in the beginning it may be a bit of a “fad diet” that peaked their interest but I know that over time, if they adhere to the ground rules, they will feel so much better and it will turn into a long-term lifestyle.  

It doesn’t matter to me “why” they want to jump on the keto-band-wagon.  What matters to me is that they will most certainly improve their health and start to feel more energy and see the scale move and have a better nights sleep.

When all these benefits are discovered, weight loss will be a side-effect of cleaning up the diet and eating real food again.  For a deeper understanding of ketogenic lifestyle check out this link: https://international-patient-facilitators.com/keto-it-is-right-for-me-bariatric-edition/ 

Nobody comes to me asking about keto because they want to lower inflammation in their body or prevent age related diseases.  They come to me to ask about keto because they have stopped losing weight or they have had a regain.

Keto may be a “fad” word right now but it is also a real way to eat where people experience fantastic results.  What happens overtime is that we stop thinking about “keto” and we start thinking “low processed carbs”.  

The more we can get these “food-like” substances out of our diet, the better our health will be.  When people feel better, they start to understand the amount of inflammation was in their body when eating the Standard American Diet (SAD).  

Who wants to go back to feeling bloated and depressed and heavy and tired?  when they can feel happier with a flatter tummy and a better energy level.

Who wants to go back to being chained to the refrigerator all day long because we cannot stabilize our blood sugar levels and we feel hungry constantly?  Here is some more information on foods that keep us overweight:  https://international-patient-facilitators.com/foods-keeping-you-overweight-bariatric-edition/

Even if you don’t like the buzz word “keto”, give the plan a try on your own terms for 21 days.  Do the comparison for yourself before saying that it’s just a fad diet.  Give yourself a chance to feel better through food and nutrition.

Call it whatever you want to call it ,,, change the name from “keto” to “eating intuitively”.  If it comes in a package, don’t eat it.  Eat fresh, live, natural, good quality food.  This is sustainable.

Sometimes we just need to start somewhere and these are some steps to get you on the path to eating in a better way.

Eat carbs only in the form of “low carb veggies and berries”.  By getting your carbohydrate levels lowered, you are more than half way there!

Eat protein but not too much.  Eat a 5 ounce chicken breast or two scrambled eggs or a serving of shrimp or a protein shake but you don’t need to over-do it with the protein.  A regular serving of protein is all you need.

Eat healthy fat with each meal.  See how I said “healthy fat”?  Eat avocados and olives.  Eat coconut and olive oil.  Don’t be afraid of nuts and seeds.  Pass the avocado please.  Fat is our source of energy and it also keeps us satisfied for a longer period of time.  You don’t need to “get your fats in” when you are feeling satisfied.  Just don’t be afraid to eat them.  Don’t eat any low-fat items. 

Drink a ton of water.  Your body stores glycogen in your liven when you eat carbohydrates.  When you are living a low carb lifestyle, the glycogen is depleted from the liver and fat burning begins.  When you are storing less water, it can be easy to become dehydrated.  When living low carb, drink more water please.

This is a really good beginning for anybody wanting to start living a healthier life-style. You can call it keto or you can call it intuitive eating or you can call it eating sensibly.  Forget all the hype and do it for you.

If you need additional help, you can purchase the bariatric keto plan designed for bariatric clients.  There you will find smaller portions, correctly laid out for a smaller eater with a bariatric pouch in tact.  

Here’s to you and your health in 2019!

See you soon – Friday, January 18th at 3pm EST  FACEBOOK LIVE

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Intermittent Fasting After Weight Loss Surgery Bariatric Edition

Should bariatric clients adopt IF into their life-styles?

As I promised last week in my FB live video, the month of January 2019 is all about the Ketogenic lifestyle for post weight loss surgery clients.  A very popular theme in the ketogenic community is Intermittent Fasting so I do feel that we need to also discuss IF and get into the details of why it’s being promoted and who it’s for.

This is an extremely popular question today and Intermittent Fasting (IF) is getting more and more momentum as we learn more about nutritional science.  Can people who have had weight loss surgery add this important tool to their tool-box or should they go about IF in a different way?

I for one like, and use Intermittent Fasting.  I do believe that we are all biochemical individuals and that what works for one person may not be a great fit for the next person.  This is a very personal journey and if you do not think that Intermittent Fasting is something that could easily fit into your lifestyle, then that’s fine too.  

Let’s just dive a bit deeper into the topic of IF and see if it may be something you would like to try.

First of all, how does Intermittent Fasting work?

IF is a different way of eating where you are going to add some restrictions of time into your daily eating times.  The most popular way to use IF is to use windows that look like 16/8.  This means that we fast for 16 hours a day and eat for 8 hours a day.  This does not mean that we are eating for the whole 8 hours.  What we do is have two meals, or three small meals and possibly a snack during our eating window.  

Other types of Intermittent Fasts look like 20/4 or 18/6 or even OMAD (one meal a day).  You can try any of these fasts but I find the easiest way to go about it is to start out slow and then add one hour per day until you have reached a goal such as 16/8.  Once you get to 16/8, you may want to stay there for a week and then experiment to see if you would like to fast a few hours longer.  This is very personal and what works for one person might not necessarily work for another.

You don’t need to do this each and every day.  You can do a few days at a time and then go back to your normal lifestyle.  It is entirely up to you how you use this tool of IF.  You can skip breakfast one day and then the next decide to skip dinner.  You can have a 24 hour fast one time per week.  There are lots of different options to choose from.  

Bariatric clients who have had surgery a year prior or more can give IF a try. I don’t recommend it to somebody who is in their first year post surgery and still losing weight.  If you have reached a stall in your journey and you have a very nutritious meal plan in place, then IF could be right for you. 

If you do not have a good diet currently, then work to improve your diet before jumping into an intermittent fast. You want to be sure you are not experiencing any nutrient deficiencies prior to adopting this lifestyle and you need to be committed to eating high quality food when in your “eating window”.

Of course, I am pro-ketogenic diets so if you are already on or experimenting with or wanting to work a ketogenic diet, then hats off to you.  It will make your intermittent fasting windows so much easier as you will have more stable blood sugars and you will feel less hungry.

We need to remember that there are people who had bariatric surgery 15 years ago and more. Not everybody is at the beginning of their journey.   After a few years out, we have different needs and we require different tools to help us maintain our weight and not regain.  We are not all in the beginning of our journey and this is why I like to explore “everything nutrition” – to bring you the latest information and to give you more tools to use throughout your life.  This education empowers you.

The 16/8 Method is popular with the weight loss surgery community and this why … 

This is a very popular method with the weight loss surgery community because it helps to break bad habits with people who do some late night snacking and late night meals.  

16/8 Intermittent Fast is also popular because it enables post bariatric patients to still eat two meals a day and a snack and it also encourages a lot of water intake to prevent dehydration.  Remember, IF limits only food and not water so water intake can continue late into the evening and all day long. 

What I would like you to do is to give it a try to see if it is something that you like and something that helps you in your journey to weight loss and improved health.

What are the benefits to adding some IF into our daily lives?  The research is out and it says that practicing some IF may help with the following:

  • IF may increase our metabolism and help us to burn fat while keep keeping our muscles preserved.
  • IF may actually help us to reduce our total cholesterol (there are studies out that show up to 20% improvement)
  • IF can decrease inflammation in the body
  • IF can decrease inflammation in the brain and improve motor coordination
  • IF has the ability to reduce and to prevent diseases associated with aging.
  • IF can reduce insulin resistance and lower blood sugar and fasting insulin levels

The famous weight loss surgery plateau and Intermittent Fasting…

Intermittent Fasting has so many positive points and benefits with regard to our health but what is the first reason why bariatric clients want information about it?  It’s because they want to know if it will help with their weight loss goals.

Very interesting – the research is out and it shows us that during a fasting regimen of 16/8 or anywhere from 16 to 24 hours, on a cellular level, we go from using glucose as the first fuel source to FAT.  What this tells us is that our fat stores or “triglycerides” are getting broken down and then used for energy.

So in the weight loss surgery world, this tells us that if we are having a plateau with our weight loss, Intermittent Fasting may be exactly what our body needs to break that stall.

Worried about your protein stores and Intermittent Fasting? 

Worry not! Science has discovered that when we do an Intermittent Fast, we use our extra fat stores and not our protein stores.  We don’t start using our protein stores for fuel until 3 days of fasting has occurred.  This means that you don’t have to worry about losing muscle when doing your IF.  You are going to burn FAT and not muscle.

In summary, Intermittent fasting can slightly elevate or boost your metabolism while at the same time eating less calories.  It is a very effective way to lose weight and improve health.

If you have questions about IF or about anything bariatric, reach out to me.  If you decide to try some Intermittent Fasting, reach out to tell me how your experience has been.

Here’s to you and your health in 2019!

See you soon – Friday, January 11th at 3pm EST  FACEBOOK LIVE

 

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Keto and Fasting – Bariatric Edition

Going into the New Year with big resolutions is something that a lot of us do but the reality is that it is not so easy to follow through.  Even though we have the very best of intentions, we often slip and that’s because we don’t have what we need to succeed.

Hands up if you have attempted a ketogenic diet and found it easy to follow for the first two days and then very difficult as you tried to navigate it past that point?

Hands up if you have already heard about the benefits of IF (Intermittent Fasting).

If you have real serious goals for 2019 then I really suggest that you learn how to get “fat fueled” with me on Friday Jan. 4th at 3pm EST.  Let’s dig into the nitty gritty details and how to reach your short and long term goals with a ketogenic lifestyle and a bit of IF (Intermittent Fasting).

How many of you know how wonderful a ketogenic lifestyle feels and how it gets the scale moving again?  I know that many of you have tried eating this way and you already know the vast number of benefits.

I know that you know the benefits of eating whole, live, natural, good quality food but it’s also so easy to go back to bad habits as soon as you run out of ideas in the kitchen.

How many of you believe that rolling your hotdogs in nacho cheese is the way to go? Or that piling your plate with bacon is a good idea?  

How many of you decide to make the switch to a keto diet and the scroll for hours upon hours on YouTube trying to understand the in’s and out’s of high fat/ low carb?

Want to get even more frustrated and pull your hair out?  Join a few Keto FaceBook groups and get hundreds upon hundreds of “opinions” that make zero sense and will set you back again.

A Keto lifestyle doesn’t have to be hard if you truly understand it.  If you want to make the lifestyle change and join me on the path to eating in a way that fuels your body, helps you lose weight and balances your hormones, then join me on my FaceBook live on Friday Jan. 4th at 3pm EST.  

We are going to dive in together and talk about high fat/ low carb and how to live a realistic ketogenic lifestyle with some IF for even bigger results.  I am going to give you a two day bariatric beginners ketogenic guide to follow for free and I am going to give two lucky winners the entire online bariatric keto plan for free.  

Let’s start this New Year together in a BIG way and crush our goals quickly.

See you soon – Friday, January 4th at 3pm EST  FACEBOOK LIVE

If you want to go ahead and purchase the entire Bariatric Ketogenic Plan to get ready right now, go ahead and visit this link:  Bariatric Keto Program

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Best Bariatric Diet in 2019 – Bariatric Edition

Hello and thanks for clicking through to my blog post today about the best diets for 2019.  I think that I may have used the word “Diet” in the title in order to get your attention.  The reality is that I don’t believe in “diets”.  Diets mean restriction and they also mean that you lose weight and then gain it back as soon as the “diet” is over.  How many of us have lost weight and then gained it back again? 

Sorry guys but diets just don’t work.  

The word I really do like to use is “lifestyle” or life plan”.  A healthy bariatric lifestyle is what we all should be aiming to achieve.  The best bariatric lifestyle which will enable you to reach your short and long term goals and get you to the world of maintenance is a lifestyle which includes: whole, live, natural, fresh, good quality, real food.

The bariatric movement today is to take back your control over food and get back into the kitchen.  The goal is to eat from your own home and pack your own meals.  Try to always have something with you as a back up snack in order to not be at the mercy of corner stores and gas stations.

The truth is that diets don’t work.  Diets give us false expectations and set us up for failure.  We need to clean up our eating and stay away from processed food if we want to meet our goals and maintain those goals for a long time to come.  We need to eliminate packaged foods from our diets.  We need to eliminate canned foods also.  Those frozen meals have zero to offer us as far as nutrients go.  

Stay away from sugar in all its forms.  Sugar has a gazillion names so beware of added sugars.  If you eat real food, you won’t have to worry about added sugars.  

When shopping, let’s stay on the outside of the supermarket and purchase real food.  That’s where all the real food is located.

So we know what we should not be eating – what should we be eating then?

Let’s eat more vegetables.  Eat them raw, baked, boiled, steamed, grilled, pureed  – eat more veggies.  

Eat more berries.  Aim for low carb berries – low sugar berries – strawberries, raspberries, blueberries and blackberries.  They are full of fibre and low in sugar.  

Enjoy your eggs. 

Eat protein – fish, seafood, chicken, beef and pork.

Enjoy dairy products IF as a biochemical individual, your body doesn’t react to it.  A lot of use have sensitivities and intolerances to dairy products.  If that is your case, use nut milks like almond or coconut milk.  There are also cheese and yogurts (vegan products) which are made with these nuts.

Eat your nuts and seeds.  They are powerhouses packed with nutrients and healthy fats.  Eat your almonds, sunflower seeds, and hazelnuts.  Sprinkle your food with sesame seeds.  Find creative ways to sneak a few nuts into your meals.  Add some seeds to your shakes.  

Drink more water.

Let’s get back to the basics and focus on real food.  Let’s enable our bodies to use real food and not “food-stuff”. Eating real food will stabilize blood sugars, balance hormones and increase energy levels.  Once blood sugars are stabilized, it gets easier to lose weight.  We are not constantly hungry.  

Move more.  I am not asking you to hit the gym, I am asking you to go for a walk – stretch, lift a bit of weight, or use your own body weight to push out some daily squats or 1/2 push-ups.  Stay active by taking the stairs and parking at the very back of the parking lot.  Find ways to add move movement into your daily life.

Sleep better.  Don’t take sleep for granted.  Make sleep a priority.  Get your cell phone out of your bedroom.  Turn off the TV.  Turn down the thermostat and have a bedtime routine.  Sleep is the best free medicine out there.

You can see that what I am talking about for bariatric success is not about dieting.  It is an entire life-style.  I want to push this movement forward and I want you to jump on board.  Let’s make 2019 about the NON-DIET and let’s focus on life-style.  Let’s move forward and focus on our health.  I promise you that the weight will come off when you eat real food and use your bariatric pouch to guide you.

2019 is all about food in its real form.  Join me and let’s take our bariatric results to the next level. Let’s lose the weight but let’s also have glowing skin and shiny hair and huge amounts of energy.  

Reach out and let me know what your health goals are in 2019.

If you need help with nutritional “real food” plans – see the links below.

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 high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Holiday Food Blues – Bariatric Edition

The holidays are upon us and with that brings the parties and events and family gatherings.  Most of us are food focused and thinking of the holidays immediately brings to mind all of the delicious food that will be served when our family and friends gather together.  

Let’s chat about how it feels after bariatric surgery and how our new stomachs can only hold 3 to 4 ounces of food at one time.  How are we going to maneuver these events and how are we going to feel?  Feeling sadness is normal.  It is like a “food depression” where we cannot avoid the feeling of missing out on something, or more commonly known as FOMO (fear of missing out).  

Looking back, it is obvious that overeating at the holidays did not make us feel any happier and generally we felt depressed, bloated and unhappy.  This is why it is so hard to get our heads in line and understand that we are not actually missing anything by having a small stomach and eating so much less during the holidays.  How can we overcome this feeling and look forward to the event by changing our focus from the food to family and friends?  

So every single year, at the end of November, beginning of December, my inbox gets busier with emails from clients worried about regain and concerned about the holiday events and how to maneuver them. I mean, there is going to be lots and lots of unhealthy food under our noses and a lot of the time we have emotional attachments to those foods that go back as far as our childhoods.  

These food attachments make it so much more difficult to deal with the holidays.  How difficult is it to say “no” to the famous pasta and cheese dish that your Aunt brings each year or to refrain from eating the homemade short-bread cookies that your Mom bakes each year?   Family members are not always going to understand that you just simply cannot eat those foods any more.  They push “just have a bite” on you and make you feel even worse.  It’s just a hard and complicated situation so I suggest that you have a solid plan prior to attending these events.

I want you to focus on all the reasons WHY you had bariatric surgery in the first place.  Sure, you can have a little “pity-party” but then I want you to sit up straight and get a pen and paper and start writing.  I want you to remember how depressed it felt being overweight and how you may have cried yourself to sleep after a binge.  I want you to remember how your Doctor told you that you were pre.diabetic or how you may have had full blown diabetes.  How did that make you feel?  What about your cholesterol levels?  Or your blood pressure?  Did your Doctor also tell you that those were high?  How scared did you feel about your heath?

How did it make you feel not having the energy to do the things you wanted to do.  How did it feel to be out of breath climbing the stairs to work or to bed?  Let’s dig deeper and let me ask you how it felt to not be able to button up your favourite blouse?  Or being told that your favourite clothing store does not carry your size and that you need to go to a special store for the sizes you need.  

How did you feel about airplane travel?  Did you worry about whether or not the seats were large enough to accommodate you?  

This list can go on and on but let’s make our own personal list – and then read it to ourselves out-loud.  

Now tell me again how depressed you are feeling about the food FOMO ?  I am not saying that your feelings about food should be dismissed.  I am saying that we need to go back to where we were when we made that decision to have bariatric surgery.  I am sure that nobody made that decision while they were feeling good about themselves.  Let’s focus on all of the health improvements we have had since surgery.  Doesn’t that make it so much easier when mourning food during the holidays?  

Here are some other ideas you can use during this difficult “food holiday”.  

Make a food coupon system.

I want you to give yourself a free pass – 5 free passes actually.  Sit down and write 5 coupons to yourself.  Number those coupons 1 to 5.  Put them in your purse or wallet because you are actually going to use them.  These are going to be totally guilt free coupons that you are going to use 5 times during the holidays.  You don’t need to use all five of them but before you use any of them I want you to ask yourself the following:

1/ Is this really what I want to eat and is it worth it?  (While looking at the mashed potatoes and gravy)

2/ Can I make a recipe for this that is healthier so I don’t have to use my free coupon (ie. cauliflower potatoes)

This plan helps you maneuver better because yes you CAN have “said food” but do you really WANT it?  If you only use 3 coupons great !  Throw out the other 2 coupons on January 1st.  If you use all 5, great – move forward and use this system for the next holiday season. 

Set up a short term goal.

This is the perfect time to set a short term goal or a few short term goals.  For example: I am going to drink 8 glasses of water each day and walk for 40 minutes and take my bariatric multivitamins.  I am going to follow this for 14 days starting on December 16th until December 31st.  On January 1st I will create a new short term goal.

When we shift our minds to focusing on positive things like short term goals, we tend to lose focus on the negative things like how we cannot have the mashed potatoes AND cheesecake AND Mac’n cheese.

I hope that this has helped you shift your focus from feeling depressed about food to feeling excited about your holiday food plan and about your short term goals you are going to get focused on.  I have a lot of experience and understanding when it come to surviving the holidays after bariatric surgery so please reach out to me if you want to dive deeper into this topic or if you need some specific advice.  Don’t struggle through it alone – I am here for you.

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

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

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 !

 

Tummy Tucks Post Weight Loss Surgery – Bariatric Edition

We all wonder about it … what happens to all that skin around the tummy when massive weight loss occurs.  While it can seem obvious, it’s important to point out that people who are planning to lose a lot of weight are not considered good candidates for the tummy tuck procedure.  The tummy tuck is for the candidate who is already at their ideal weight.  Some people may be looking at having a tummy tuck to help them with weight loss – this will not be a good tummy tuck candidate.

The tummy tuck or in medical terms “abdominoplasty” is a common cosmetic procedure which involves removing excess skin from the abdomen area.  The surgeon also tightens up the underlying muscles so that there is a new internal garment supporting the stomach wall.  Many weight loss surgery clients will find that the years of fighting obesity has stretched the skin to what is considered beyond the ability to respond post weight loss.

Skin can hang for some people and can form a flap which is called an apron or a pannis.  This can even go beyond cosmetic and become a health issue which can affect the ability to perform normal daily activities or to even maintain basic hygiene.  

There will be certain situations where liposuction will be a recommended procedure during the tummy tuck procedure.  Some patients may hold onto hard to lose deposits of body fat and this is where liposuction is a good procedure to be performed at the same time as the tummy tuck.

Dr. Sergio Soberanis and Dr. Javier Garcia have over 20 years experience performing many different techniques and styles of tummy tucks and they will recommend the best solution in your specific case.

Through photos and health forms and video conferences, we can determine exact pricing and styles of tummy tucks for your specific case.  Reach out to the experts.

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.