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Bariatric Patients Taking Control – Bariatric Edition

Take charge of your kitchen

I’m so proud of my clients.  They are learning new skills in the kitchen. They are finding ways to remake their old favorite recipes.  They are sharing them online and allowing us a peep into their kitchens.  We are all learning together.

Taking control of your kitchen is a very important skill to learn as a bariatric patient. Cooking wholesome meals and snacks is a protective measure to ensure you lose weight in a healthy way and protect you against regain.

When we allow food manufacturers, restaurants, takeaways, gas stations, and corner stores to feed us, we turn our power over to them to make good food decisions for us. They want to sell us something.  Their goal is not to keep us healthy.

Packaged “health foods” have fancy labels that tell you how great they are for you.  They use words on their packaging that “pull you in”.  They say things like: high protein, grain-free, no added sugar, low carb, high fiber, no artificial colors – and the list goes on and on.

Want to know what’s really in that package?  Flip the label over and read the ingredients.  Don’t just read the “calories or macros”.  Learn the real story.  If you don’t know what it is, you probably shouldn’t be eating it.

How can we avoid this packaged food situation?  Take charge and get in your kitchen and cook at home.  I know, we are all busy but this is a serious situation.  This is your health.  This is what comes between you and metabolic illness.

Let’s all take one GIANT step toward the kitchen.  If you already are cooking your own meals and preparing your own snacks, good for you!  I spend a lot of time in the kitchen but I am still learning new recipes and ideas every day.  I want to be in charge of my own health.  I also want to be in control of my wallet.

Food is expensive today.  I want the best quality for the price I am paying. A lot of time that quality will depend on how I prepare meals.

Cooking healthy meals at home can be a great way to take control of your diet and improve your overall health and wellness. However, getting motivated to start cooking in a healthier manner can be a challenge, especially if you’re used to relying on pre-packaged or take-out foods.

A way to get motivated to start cooking healthy meals at home is to focus on the benefits that come with eating high-quality, homemade food. For example, you’ll be able to control the ingredients that go into your meals, so you can avoid processed foods, added sugars, and other unhealthy additives. Additionally, cooking your own meals can be more satisfying and enjoyable than eating out or relying on pre-packaged foods.

Another way to get motivated to start cooking healthy meals at home is to focus on the cost savings that come with using high-quality ingredients. While it may seem more expensive to purchase high-quality ingredients such as almond flour and chia seeds, these ingredients will typically last longer and be more versatile than lower-quality ingredients. This means that you’ll be able to use them in multiple recipes, which will help you save money in the long run.

Get motivated to start cooking healthy meals at home by focusing on the nutritional benefits of using alternative flour. For example, swapping out regular flour for alternative flour such as coconut flour and almond flour can help you lower the carbohydrate count in your recipes. Additionally, reading and researching ingredients and recipes can give you a better idea of how to improve the macronutrient counts in your dishes.

Cooking healthy meals at home can be a great way to take control of your diet and improve your overall health and wellness. With a little bit of research and planning, you can start cooking delicious, healthy meals at home in no time, allowing you to take control of your kitchen.  Don’t give away this power.  You deserve the very best.

Follow along at our closed support group for more healthy meal ideas.  We cook, we share, we post, and we encourage.

Healthy Hugs,



Sheri BurkeAbout 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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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.


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